OUT NOW! "KONG: Savage Size in 12 Weeks" (All Sets and Reps Laid Out)
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- เผยแพร่เมื่อ 27 มิ.ย. 2024
- KONG ebook is live!! 👉👉👉empirebarbellstore.com/
It's also (absolutely free) on BOOSTCAMP! www.boostcamp.app/alex-bromle...
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Have big training goals and don't know the next move? Reach out to me for a consultation!
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0:00 HAPPY NEW YEAR!
0:45 KONG ebook dropping
1:25 This Channel Now Sponsored by Barbell Apparel!!
3:18 The 'Why' of KONG
6:12 Weak Points First
6:57 Block 1 - High Reps Across
13:37 Block 2 - Pyramids w/ Disadvantaged Movements
16:35 Block 3 - Reverse Pyramids w/ Overloaded Movements
KONG ebook is live!! 👉👉👉empirebarbellstore.com/
It's also (absolutely free) on BOOSTCAMP! www.boostcamp.app/alex-bromley/12-week-hypertrophy
10% off BARBELL APPAREL Clothing by clicking here! barbellapparel.com/Bromley
Ebook?
I would also like the ebook . I might need a replacement for behind the neck press and if left to my own devices might choose unilateral overhead press on a bosu ball :)
I'm approaching the end of block 1 (with some improvisation to do it at home), and so far it's awesome!
Where’s the ebook? Doesn’t come up
@@MrFearless16 amazon
Really dope, the boostcamp app is one of very few things that's ever been shilled to me in a youtube vid that's actually worthwhile. Gonna be doing this program after I finish my current training cycle.
Been waiting all week for this! Thank you and happy new year!
Really enjoyed Bull Mastiff. It was the first program I have ever run in 20+ years of amateur hour lifting. I didn't have the silly gains a lot of people claimed, but I did see size and strength go up. What more could a guy want? I will for sure be running Kong. Thank you for your great content.
This is something that should work very well for me. The past year I might have focussed too much on specific powerlifting training and never really worked on putting on more size as a main focus of my workouts. There is only so much stronger you can get with a certain muscle mass before you have to put on more mass.
This guy is such a legend ! People want to sell things on TH-cam without putting in the hard work and this guy is absolutely the opposite.
Thank you for this free program and for breaking it down! you gained a sub and a fan here all the way from the Philippines!
Happy New Year!!! Can’t wait to start the year 💪🏽💪🏽💪🏽
I’m week 1 in this on boost camp and loving it so far! I’m recovering any muscle I made over my years due to Crohn’s depleting me, but this workout is making me feel great and kicking my ass!
In the second week of Kong, recovering great but still getting beat up in a good way, ive also already hit a couple good rep prs after a couple month plateau of little progress. Thank you so much Alex, will continue to support in the future!!!!
Recently, I've been following simple Upper Lower split. Gonna switch from strength to hypertrophy training. Def. looking forward to what's coming. Lesgoo 💪
Happy new year man. Best wishes for 2023!
About done deloading from Smolov jr. Very specialized. Starting Kong today/tmr. Excited to force myself to do a lot more isolation exercises and get huge. Happy new year and thank you for all the content you’ve put out. Incredibly helpful and useful!
Smolov jr is the program where you bench 4x a week right ? was wondering isnt that to much volume/no recovery ?
@@cvvsttvs6829 I kinda made it every other day. Skipped some rest days cause I felt fine. So it evened out. My max isn’t that high so it wasn’t a whole lot of fatigue for me. I recovered well but I also have good work capacity from xc and wrestling. My biceps felt a little off some days but I liked it. I also didn’t do much accessories. Very light tricep work and upper back/biceps. But yeah, I recovered fine for the three weeks. Another week or two I probably would’ve tweaked something
@@Kyle111 Did you get something out of Smolov jr? I did not. Nothing. My 1rm was still the same haha.
@@kootje4700 I did. Failed 215 bench to hitting 225 easily. 300 ssb squat to 350. The squat was probably gonna be better regardless since I never lifted with the SSB before I maxed and got 300. I also did like half the working sets on squats since they were nowhere near conditioned enough to complete all the sets
@@cvvsttvs6829 You only do it for 3 weeks so you can get away with it
Thanks so much for providing Kong for free. It looks sick! I appreciate that it's not just another powerbuilding program. There's proper attention given to 'easier' variations and isolation. I love the idea of doing isolation first in the first few weeks, volumizing as you go. And there's very little work below 5 reps, which is great. So many bodybuilding programs have sets below 5, which doesn't make a ton of sense to me. And programs also lack RPE 10 work, which is a shame because I think it's an important skill to learn for bodybuilding. The sessions look like they're not absurdly long either, meaning you can include isolation for small muscle groups as well like the neck, forearms, calves, etc.
How is that powerbuilding? Every reps are 10+
@@Luckygun6513 "I appreciate that it's NOT just another powerbuilding program."
@@Luckygun6513 You mean the program Kong? It's not a pure bodybuilding program by the looks of it, one suited for aesthetics. It's more of a general size and strength program. A strict bodybuilding 'aesthetic' program is far more personal because everyone has different weaknesses or body parts they want to develop for their ideal body.
I finished week 1. Day 4 was the first time I ever did leg extensions before squats. I definitely felt that. Thanks for the program, I'm looking forward to finishing it. I'm working on my grip strength as well, so I'm using Thick Gripz on 1 or 2 exercises on each of the upper body days.
Do you think the intensity makes up for the one time a week back training?
@@nel6844 I also wonder this, same with chest
@@nel6844 there’s more back vol on one of the other days
Just finished day 2 yesterday, looking forward to the variation of lifts and high rep ranges!
Anyone here a year after this has gone out? Still one of the best explained routines around.
Anyone else enjoy the routine?
Happy New Year, Brutha
🥳🎉🎉👍🏿💯
I started this program and my pressing strength is hilarious after all the isolation work. 😂
Awesome program, looks really interesting!
I'm currently running the Baby Bully program from your peak strength book. Think I'll be going for 1-2 more waves with that, but then considering something new. I wanted to try Bullmastiff, but this one also looks really interesting, especially the huge variety it offers. So might just do it first then.
I had to come back here and say this... I am on my 12th week of Kong and when I tell you progress has been made, PROGRESS HAS BEEN MADE!!! Today I 1rm deadlifted 295 for the first time, no straps no belt, coming from struggling to deadlift 135 for 8 reps to this, I am amazed and would definitely recommend this program to anyone. After this week, I look forward to trying another one of Alex's programs for sure!! Not only did my strength increase but I surely got bigger and the fact that this app and this program is free, it's a no brainer!
@@balkee42 it's not magic but I did get bigger, as big as you could get with 3 months of consistent working out
im on week 3 rn bro. First block is 😰
Nice bro. That's actually really impressive. I can only dl 225
@@asleepingturtle4943 made 315 2 months ago 💪
Thanks legend 🙏🏼
Cant wait to try it out on my off season!
Just finished day two. I’m trying to get used to the RPE scale so things will be wonky for a few days, but my legs will definitely be sore - My shoulders are sore from day one.
Looking forward to day three into the end!
2nd day 1st week of Kong.. excited!!
I'm on Week 5 of this program, it's challenging but I'm enjoying it.
This is gold!
Starting the Reverse Pyramids month. Great program overall. I have not seen explosive growth visually, however I keep adding plates to almost every exercise each week so no complaints. Now I am also on a bit of a cut which might explain the visual growth. Would indeed recommend to anyone who's had some time in the gym. Would not suggest this as your first training program if you are going alone. If you have a spot to keep am eye on your form go for it.
Great book!
One of the better programs that I've seen lately. Only thing that I am maybe missing would be pull ups/chin ups. Besides that everything seems on point!
I feel like replacing the lat pulldowns with pull ups should be perfectly fine if you prefer them.
The app was working yesterday but now I can even find this program on it
While I enjoy bullmastiff, I am starting to hate boostcamp. I have been using it for 8 weeks now, and I'm starting to lose patience with it. The main screen is laggy. If I turn my screen off during my workout, the app freezes, and I have to close it completely and reopen it to put in my weights. Today, it completely deleted all my workouts. That seven weeks of four training days just gone. It is like I just downloaded the app for the first time.
thoguht i'd fucked mine, navigate to the program and then workouts and see if you can pick it up again from there?
Buy his book, it’s all written out in that
Buy his book, it’s all written out in that
Maybe your phone is old
@@MrWazzasupgee I have a galaxy s21 ultra. The phone isn't the problem.
On week 4 now. Loving the program so far. Would recommend it to anyone
Have u seen any progress
Bromley is a fashion model for Barbell Apparel.
Yo Bromley! Where's the e-book in the description and pinned comment?
About 12 years of Crossfit and Olympic Weightlifting here so while im familiar with volume but I have never done a program that from looking at the first week looks very bodybuilding ish. Most of the isolation exercises will be newer to me and i cant wait to give this a go. I did day 1, my tris felt like they were going to explode, and i thought my tris were a strong point lol
Ebook release yet?
Completed week 1. It looked like a pretty easy week until I got into it. What the heck do you have against my triceps, Bromley?
1st Love From India Coach ❤
Allow me to testify for Kong. I am visibly more yoked and jacked. People mention it at work when I'm wearing a polo. And my polos went from XL to XXL because this program pushed my arms well past my 18" goal AND I'M NOT FINISHED WITH IT YET. If you approach it with full intensity, it's phenomenal. I was so impressed that I got the e-book.
Did you see any improvement in strength levels on the big lifts?
Did the e book help?
@asleepingturtle4943 Not really, but understanding the rationale behind his selections helps me create my own programming.
@siddharthraychaudhuri7250 No, I didn't but my old joints don't appreciate when I try to go heavy
Where is the E-book?
Will the rest of the “non lagging” body parts still do well with growth during the later phases of this program when compounds become more prioritised ?
The shirt looks good
Could you do a review like this of fullsterkur
Any powerlifting program recommendations?
Currently on week 5 here, really enjoying it thus far. I've made a couple of tweaks, like swapping out the DB pullover for a cable variation since I have a much better time connecting with the excercise that way. Feels better on my shoulders as well. I'm surprised to see how much the first block improved my stamina on the compound movements for legs in particular. Used to get gassed out at around the 7th squat rep but now I can do 12 just fine 😅
How did you end up feeling about the program? Did you feel that any Muscles were left a little behind.
@@Bbbbaiay9999 I made solid progress with it but towards the end the volume caught up to me and I had to do a bit less. If I was more advanced in my gym years I could have dealt with it better.
All the lifts prescribed in the program went up.
@@simak2391hey how did you apply progressive overload to this?
@@GodlysRebirth The rep ranges stay the same for 4 weeks (if I remember correctly) but the RPE goes up so I just upped the weight.
On week 5 of Kong
Quite limited to do military presses in terms of racks.
Is strict Overhead press a good enough substitute for this?
The KONG book is sold out. Any idea when it will be available again?
Im curious about the rest times if the program includes and on avarage how much time do the workouts take because id run it if it can fit in my days and even buy the ebook if its written there but, if not im interested if there are any reccomendtations.
Aren't we not supposed to do isolations b4 compound movements ?
Hi Alex, I'm thinking of trying a block of conjugate style training. Not exactly as West Side does it. I'm not a fan of speed work but I know strength practice could be productive.
Would doing something like 8x2 on squat starting at 75% of 1rm and adding 10 lbs a week in 4 week waves be more productive for a raw powerlifter? Thx. Love the channel.
You could just cut it completely. At that point I would just do a 3x10, start with something that’s like an RPE 8-9 then add 5lbs every cycle. I would preferably use a SSB, easier on the shoulders.
Would you consider putting together a similar program for those training in a home gym? I have rack and barbell, adjustable dumbbells, couple kettlebells and rings, dip bars. I think that's probably pretty similar to most people's home gym.
I've been training in my garage for the last 2 years and my physique is just about what you described. Mostly torso development with large strong glutes and quads and upper back and chest.
I'm in the same situation. Any suggestions on alternate movements with a barbell or dumbbell?
Alpha Destiny has a video on this subject and he almost exclusively trains in a home gym.
Same
In his book he describes how you can do the program when you have not access to any machines or when you really just have a barbell.
Buy the ebook
Is the Ebook still there? Can't see it on the website
if you were to combine the 2 leg days into 1 and run it as a 4 day a week program how do you recommend doing that? my legs are a huge strength and i want to tone it back a bit there to get more proportional but also go 4x a week
Why is there not any iso exercises for rear delts?
I was wondering, why there seems to be no isolated calf work?
Will the ebook contain some way to run this program with barbells and dumbells only? anyway thanks for the program
I've gotten a few requests so I think I'll add it in before I publish!
Hi Alex, this program Is good for restart training in Gym After 6 months stop? Thanks
Hey mr bromley is there a way I can run kong with just barbells and dumbbells?
What's the caloric suggestion for this program.
I'm planning on staying at a maintenance level; am I doing the wrong program if I don't want to go to a caloric surplus?
What rest periods are recommended between sets?. I admit I'm slow, amd have watched a couple times and didn't see it.
is there an excel sheet available for this anywhere?
Hello coach, I started Kong a few weeks ago and have been enjoying it so far.
I will be going on a months long vacation with my family during the 2nd block of the program- sometime in between weeks 5 and 6.
I sincerely doubt I'll be able to exercise regularly during that time. My question is, when I return do I pick up where I left off or am I better off starting from the beginning of the program again?
Thank You
Can this be run 5 days a week straight, or the break being on Wednesday instead of Thursday? I am inclined to say yes, but would love some feedback from Bromley himself.
I’ve finished the first week, and the workouts without too much rest between sets WILL fatigue you. I’m used to the fatigue aspect, although the higher rep ranges im trying to figure out my working weight to have the progression of weight for next set comparatively to what I’m used to with 8-12 rep range almost always 9rpe.
same problem here, trying to find the appropriate weight for exercises I've never done before for 15 at RPE7 is kind of iffy but I think going into week 2 things should go smoother.
@@magicjohnsins it teaches you intuition with your body, i like it tbh. how are u now? im on week 3
Thanks for this man I’ve been untrained for a few months and will give it a go, however I have a question:
I have a very physical job and recovery is an issue, could this programme be tweaked to accommodate that while still giving good results?
Take test
Yes your method of managing the recovery would mean you would have to either reduce sets or reduce RPE
I am currently in week 6, and noticed week 9 starts with 13in deadlifts, what are those? and can I replace them with another variation?
can this program be run by a beginner?
I am really interested in running this program, however, I have to say that doing barbell rows 24 hours after doing RDLs doesn't really sound appealing to me at age 53. Can the days be shuffled or is that against the "spirit" of the program? Is there a reason the lifts are in the order they are in?
What happened to the ebook?
The program has disappeared from the app! I was about to start today :(
Started my journey on this program yesterday. At first I thought it was strange putting triceps focused exercises before compunds like bench press, and that only 2 sets with RPE 7 were too low.
But let me say something, doing 15~20 reps, even with low weight, when you are used to do low to medium reps is brutal.
I'm excited to see the results on the next 12 weeks.
A suggestion I'd leave would be to switch RPE with %RM or RER, it is better to keep track, RPE is too subjective
The point of of rpe is subjectivity. Some days you may not be able to perform as well, there for the intensity changes but rpe stays the same. You cannot do this with % based or rir. Another factor is also being able to gauge your ability. Another factor is that its an important cog that ties into the rest of the program. If you dont like it, dont do it
starting out low intensity, low volume and working your way up is extremely practical and give you time to acclimitise to different stimulus, or else we would all bench 1000lbs idiot
No abb work ? An no calves ?
you should put free in the title it will help your views
Appreciate you Bromley but thats a weird program
Anyone give a review of this once completed?
Alex, what can you tell us about the e-book? I know the program is free on boostcamp, but the e-book is 20 bucks and I'm curious, what do we get in the e-book vs the app? I'm all for supporting your work directly so any insight would be dope.
Skip the book. Reviews on Amazon were far below my other 3 so I took it down. Meaning to take it off my site and overhaul it so it's up to par.
@@AlexanderBromleyo you have any estimate on when it might be back up again? I was looking forward to seeing your recommended exercises substitutions.
what is REP ?
Has the Kong ebook dropped?
Doesnt look like it
@@KoolAidMan7981 Now it has
Do you go up with the weight if you go higher in RPE stages or do you continue to do the same weight? And do you use the same weight if you go from 12 reps in a set to 8 in the next one, or do you choose a different weight for each rep goal?
If RPE changes weight obviously changes
I don't think you know what RPE means. RPE is your relative perception of difficulty. If 10 is the maximum effort/weight you can handle then you factor that in on a scale of 1 to 10.
It's how you can share a workout plan while the weight amounts are customized for you personally.
Your max 10 is a different amount of weight than someone else on their max 10. But your 5 will always be half that, and their 5 will be half of their max.
So if it calls for a 10 you do your max. If it calls for a 7 you do 70%of that and so on. It's your own scale of weight/effort.
I dont get why it's not a ULPPL split, on 5 day a week seems to be the best to hit everything
how should i be eating when i do this program
Since the goal is to build muscle and strength, high protein diet (1g per pound of bodyweight) and a caloric surplus of about ~500 calories over mantainance. Anything other than that it's unimportant, but of course getting your protein and calories from healthy sources and consuming a lot of fruits and vegetables is also important
I’m wondering what is the best way to learn RPE? Is there a specific program that works well to get familiarized and confident with the RPE method?
How it was explained to me initially and how I've used it training wise was RPE 10 is max effort, like you couldn't do another rep with a gun to your head. 9 would be you could MAYBE do another and so on. The working weight can be auto regulated for off days, sometimes RPE 7 X won't be as heavy as others but it's about perceived exertion on that very day rather than percentages of a max under ideal circumstances.
I've heard slightly different interpretations but this seems to be the general gist, it's subjective by nature since it's based on your own perception day to day. I'm sure Alex or someone else could likely explain it better but this has worked well for me. I'm excited to run kong.
RPE is relating effort to performance. RPE 10 is maximum effort. RPE 5 is obviously half of maximum effort. If you were putting maximum effort into a set of 15 reps that means rep 15 of that set must be either failure or perhaps a cheat rep to achieve the full set of 15.
I’ve never gauged RPE in this way in programs before and just through working out I sort of know what weight and reps I can do to failure so I just take some weight off to achieve RPE of 7 and then perform the set. If I’m right I’m right if not I change weight again and see on the second set. By then you should know what weight is equivalent to RPE 7 for that rep range.
Make sure to record what weights you used so you can keep track of where you are.
For me, i feel instability and my shoulder trying to pop out on behind the neck presses. Would z press or seated presses be better in my situation?
Seated Presses are definitely the better option
On the pyramids, on the rep schema, does the weight change as the reps go down? This is my first to do a program based on RPE, so I’m wanting to make sure I don’t stupid my way through this
intensity must stay the same, so if reps go down weight must also go down to match the rpe as all the other sets for the exercise
is this program good for building leg mass?
I want to increase mass on hamstrings & quads along with calves!
Hey, I know this is an old video so you probably won't see this but...I don't know if I am just being blind but I can't seem to find the e-book anywhere? Love all your videos.
You are right it’s not available on Amazon but it’s free on the app he mentionned
do you have any programs that can be done with just a power rack, adjustable bench, a barbell and 500 lbs of plates?
531 is a good one. Use big but boring and add a few accessories you have some options I’ll list them for you: pull-ups, rows, Curls, Extensions, upright rows, plate raises, inverted rows if you don’t like barbell rows. I would grab a pack of bands so you can do push downs and facepulls tho.
@@sukhmandhatt8291 Bands don't work. I experimented with them my first year of working out when I was in high school. I did a bands-only workout program for 1 year and made no results. They're good for warming up or for rehab
@@tyronesmith3812 You're delusional if you think you can't use bands for accessory movements, I'd expect nothing less from someone who tried a "band only" workout program. Look at all the guys at westside, routinely use bands for tricep pushdowns and face-pulls. I use them too.
Not followed a program before what do you do after the 12 weeks start again or just start new program
do what u like
what did you do
My girlfriend has a physique like a CrossFit athlete and doesn’t want to gain any additional size in her upper body while focusing on the lower. My question is how do you train the upper body in order to get stronger and not gain size while also not getting bored or wasting your time? Is this even worth attempting?
I would do a variation of upper lower split, so she can make a wise selection of excersises for the upper days that allow her to do light sessions or more focus on light arms work without loosing the gains she's already have.
I only have a barbell, rack, and bench. I can find adaptations to the machines and all that.
I just wonder if it's bad to because I'm using too much barbell. Even if I follow the rpe correctly, for some reason youtu r fitness has me believing that using too much barbell is a bad thing.
Sure I can do bodyweight stuff. I have a band, but I don't have money for more stuff.
I guess I'm just asking if it's too much work somehow if I'm not able to use machines and dumbells and all that.
Thanks.
I've gotten a lot of request for a home-gym version, so I'm going to add it into the ebook before I publish. Short answer is that I believe only doing barbell work in the form of squat/bench/deadlift can limit your growth and that you are better off having a regular rotation of varied exercises. However, you can still do isolation exercises with a barbell as well as variations of the main lifts that will keep you well rounded. So don't worry about not having access to machines!
Can someone explain RPE to me? Is it rate of perceived exertion?
It's relative to you. Your max is 10 on a scale of 1to 10. 5 is half that, 7 is 70%of that and so on.
It's how everyone can follow the same plan by adapting it to their weight/effort levels of where they are currently.
You have to figure out your max, the rest is just basic math.
You say you'll get best results if not in a cut but can this be used for a fat loss phase, or would you suggest a different program?
Thanks!
You can lose fat while doing this. But you'll need to adjust your protein intake to be higher and cut carbs.
Eat 1 gram of protein per pound of your target body weight (not your current body weight). Eat an equal or greater amount of grams of healthy fat (from meat, olive oil, macadamia oil, coconut oil, etc. Not seed oils)
Then keep your total carbs to 20 grams or less per day(yes, total, NOT net)
Do that and you're going to have enough protein to build muscle for your goal weight, enough fuel from fat intake to power your workouts, and not enough carbs to gain new fat.
Be sure you intake enough water and electrolytes to support your needs. If you feel hungry or thirsty, drink more electrolytes. Avoid processed sugar and most artificial sweeteners (they cause bloating and other problems).
The only sweetener I can recommend is xylitol, but keep your intake at grams or less, your body might get diarrhea from it, cut back until it doesn't do that. I use 1 tablespoon a day (4grams) in my coffee or tea.
Coffee or green tea you can have, but not much sweetener as outlined. If you like milk, don't use fake milk, don't use seed milks and don't even use regular milk. Instead, use Heavy Cream. The high fat content lets you use less of it than other options, but with greater taste results. I use about 2 tablespoons a day.( 24 ounces of either coffee or tea, 2 tablespoons heavy cream, 1 tablespoon xylitol)
The best protein source is eggs, consider at least 2 or 3 eggs a day. Everything else you can do variety within your protein budget. Whether you want to stsak, burgers, cheese, whatever. Get creative with spices and cheese, just skip the buns and bread. Spend your few grams of carbs on interesting supporting flavors for your egg and meat choices. Onions, peppers, garlic, be creative and avoid starch.
Yes you are avoiding fruits and high sugar vegetables like corn. Those are things you can have once you reach your goal weight. Your maintenance needs after losing weight can be higher than this and closer to 50 carbs, etc.
But for right now, if your goal is both weight loss and strength, low carb, high protein, matching(or more) fats, you will lose weight and get stronger.
I've lost 160 pounds in the last year. I basically eat a 3 egg omelet with whatever meat, cheese, peppers onions and garlic for breakfast. Then an ounce of mixed nuts in the afternoon and then whatever I want to fill in a little more protein later in the day. Seafood is a great option a few times a week and then steak or burgers the rest, and occasionally chicken or pork for variety.
For supplement, 5 grams of creatine a day after workouts. 1 gram of vitamin c in the morning with water, and 2grams of taurine powder a day, whenever you want, I usually put it in my coffee or tea.
Really watch your electrolytes. If you get muscle cramps, you may need magnesium, potassium, calcium, vitamin d (and be sure you get it with vitamin k2)
That's the basics, there's other little things that help, cinnamon, turmeric, nutmeg, apple cider vinegar, ginseng, etc. But you can adapt around those things on your own. The main ones for me were these and ashwaganda and a multivitamin.
@@Vincent_Beers wow, thanks for that comprehensive reply. 3 digit fat in grams... That's going to take some getting used to...
can i do cardio on the rest days?
The answer to this is always Yes
Man I'm on week 7 the volume is killing me should I take a rest week or just cut back on the volume? Super fun program I have tried a bunch of new exercises I never would have done before. But I have had to cut the last couple workouts short. Did I start with too heavy of weights?
did u rest between week 4 and 5?
What else is going on in your life? I find it hard to believe a program that takes less than 90 min a session is too much volume for anyone
Whats different in the updated E-book?
Fixed (most of) the typos and included a program example for Ron's section that I forgot to add in
So for the "volume" phase we're only doing 6 to 9 working sets for the pecs?
Yep. Emphasis is much more on the delts and arms, but there will be options in the ebook for swapping if you feel like the pecs are the weak point that should take priority.
@@AlexanderBromley nice! thank you
Hey Man! I've been using your programs on boostcamp, it's been amazing. Lately was just about to start the Bullmastiff but the app has been really glitchy for a while. If you can, can you help me with a spreadsheet of the same program, would really mean a lot
Dear Brother Bromley, I am currently in the 4th week of the volumizing phase and in general, I'm enjoying this program but I have two questions: When you say RPE 10, do you really mean RPE 10? Because if I were to do a RPE 10 of 12 rep squats that would be like 315lbs and I would need 7 days of sleep to recover from that! My second question is would you recommend such a program for lifters my age? I'm 47 and have been lifting and playing sports for years but the joints and ligaments are finally catching up. I'd appreciate your input, sir.
id reccomend you dont use kong program at 47 bro
Thank you, I figured that out about 4 weeks in as I was starting to burn out! @@BC-ho9nc
I'm using it at 40 with shoulder and knee problems. Just make adjustments for your body and go. It's a good program so far and I'm on week 6
Anyone done this or running it and provide your thoughts?
on week 3 rn its killa 🔥