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Hello I am running your program BULLMASTIFF and loving it, very challenging. But I have a question. When going from a phase to phase like week 3 to 4. Should I stick to the weekly weight increase or the % for that week? Because on deadlifts my weight for week 3 ended up being more than week 4. But on squats my weight projected based on week 3 for week 4 is 315. Where as week 4 is 325 How should I add cardio? Like some light at the end of squat day?
I love these teaching sessions in the garage, the barbell, gas can, paint cans, exposed framing and insulation, talking about programming. It bumps my test levels.
Thank you for teaching me so many ways of training making sure I’ll never run out of stuff to implement, I am think much ahead in my training like I have an entire year planned out
Your old analogy for a truck going and getting stuck in the mud and needing to back up to get a little more speed to go a little further unlocked a lot of the way this works for me.
Still a big fan of original Juggernaut. Just started it again yesterday. I typically run the first 12 weeks and reset, so I only do 3s a few times per year. Running through 10s, 8s, and 5s builds me up like crazy. Chasing 315 bench, 405 squat and hopefully I'll PR on deadlift again over my old 505.
I still run Juggernaut 2.0. I love “plus sets” and I use the 5s wave from that program as a “home base” to test my progress while still making some gains between other programs since I tend to bounce between different styles of programs somewhat often.
I've been doing Eric Helms hypertrophy waves for a while now for my compounds during my cut. Just add 5 lbs and subtract one rep then start the next wave 5 lbs higher. I've modified it to be more dynamic though. If any set doesn't hit the target reps then that set stays at the same weight next wave. If I hit the target reps for all sets this week I add a set next week since that means, to me, that I am adapting to the set volume. If a set doesn't hit the minimum reps (I have a small rep range each week) then I subtract a set next week. If for a while wave I hit the target reps for every set the next wave I add an extra 5 lbs to every set in addition to the normal 5 lbs. It's overly complicated, but all the complications have come from responding to what my body seems to need to progress. I call it Dynamic Triple Wave Progression. Since I progress weight, sets, and reps, in a wave fashion and progress each set individually.
@@A_rxC-2_rC-2. If you decide to copy it then I'd recommend having a small rep range of 2-3 numbers for each week and have each week's rep range be close to each other. Example that I've been using for Deficit Deadlifts: Week 1: 7-8 reps Week 2: 6-7 reps Week 3: 5-6 reps You can have the range be further apart if you want bigger weight jumps, but since I'm focused on keeping/building muscle during a cut/recomp I've kept it close. I also have a set range for each exercise. A minimum number of sets I won't go below and a maximum I won't go above.
I'm 68 and been some 8 months at EOS gym. A lot of shopping and trial and error. #1 for me is avoiding injuries. Then it's starting light, perfect technique, 3x 4-8 reps, progression and to failure, compound and isolation lifts. I'm the tortoise, not the hare. The metabolic ➕ are the biggest surprise for this old man. I FEEL great. 💪🙏
im kinda new in weightlifting, less than 2 years but in first 8 months i got my squat from 100kg to 185 using linear progression and going harder each workout, then i felt like i burned out cuz 1 workout i couldnt even squat 170 and then i slowly realised that u dont have to go rpe 10 each workout as i did before :D now i squat 180x5 and weight is 93kg really want to touch 5 plates, mb 1 day
Thanks for the good series. Good input and you really motivated me to get a more structured approach instead of doing compound exercises however I feel. Started your 70's powerlifting program although I would not consider myself as a really intermediate lifter. Let's see how I handle the high amount of work. Also gotta start my squat from the ground up in parallel, as I had some knee problems in the past and was hesitant.
Here's a wave progression with each wave being a pyramid and each workout within the pyramid being of the same intensity. And that intensity having a week to week increase until a strength gain is achieved. I am referring to my definition of intensity, and that is the effort required to do a set relative to what you are capable of doing. For example, if a lifter is capable of a 500 1RM and does a set of an Epley estimated 1RM of 455, that's an intensity of .91 or 91%. I have simplified the Epley formula. Assume a lifter does a 390×5, you would perform this calculation: 390 (35/30)=455. That would be an intensity of .91 for the 500 1RM guy. 455/500=.91 To determine what % of one's 1RM he would need to use at 5 reps to achieve a desired intensity .91 you would perform this calculation: .91 (30/35)=.78 .78 × 500=455 See this pyramid: Wk1: 8, 6, 4, 6×2 Wk2: 7, 5, 3, 7×1 Wk3: 6, 4, 5×2 Wk4: 5, 3×3 Wk5: 4, 2×2 Wk6: 3 It employs a strategy of doing an exercise with a degree of muscular fatigue then, over subsequent workouts, reducing the amount of fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount -- as does my other type of rep scheme, but I am not going to go into it here. Anyway, say I wanted to build a 6 week pyramid beginning at an intensity of. 88 while making 3% gain in those 6 weeks. That would require a 3% weekly increase in the intensity so you would have this: Wk1: .88 Wk2: .91 Wk3: .94 Wk4: .97 Wk5: 1.00 Wk6: 1.03 After performing the aforementioned calculations to determine the 1RM % it looks like this: Wk1: 69×8, 73×6, 78×4, 83×6×2 Wk2: 74×7, 78×5, 85×3, 91×7×1 Wk3: 78×6, 83×4, 88×5×2 Wk4: 83×5, 88×3×3 Wk5: 88×4, 94×2×2 Wk6: 94×3 Upon completion, add 3% to your 1RM estimate and do it again. Using intensity in this way allows me to create a pyramid at any rep range, for any duration, and for any gain objective. It allows for an active rest phase and for a beginner to work at a lower intensity for a period of time to develop form while it still being progressive. But do you know what it can't do? It can't alter biology. I mean it isn't going to produce gains when you have habituated to the stimulus from having done the same exercises for years. For that you would have to employ the conjugate method using my other brilliant rep scheme that produces amazing, simultaneous gains on 3-5 conjugate exercises. But I am not going to go into that now because I am tired of typing shit that no one reads.
I don't remember pavel's program being a step program. seems it was more like the wave program. Pavel's stuff got me to a pretty significant spot when I first started consistently lifting.
I’m a 44yo who’s been lifting off and on for a few years, pure shitty beginner. After getting a few injuries from going heavier every session I naturally pulled back to what you’ve called wave. I basically now to 3sets week 1, 2 sets week 2, 3 sets week 3 then the weight goes up a decent amount, 5-10kgs. It’s really great, sitting in the 8 reps, everything ending with amrap. It’s a great way to lift and progress. Wave progression hug?
First i want thanku You for what You doing. Great job You doing. Inspired by this film, I created my program. I try make "Step" program. 3 weeks of training in week 4 i make deload. Every third week in last set i use AMRAP. Base on this AMRAP i make weight jumps. 80% of 1RM. Is this a good idea to increase wieght?
I think you touched on this a little in the video but do you think a program where you start with weight where you can ger 5-6 reps and work with that weight up to 12-15 reps before you jump to a new heavy 5-6 weight is a good repeatable cycle?
@@RTHpriest Just to clarify I mean like week 1 5-6 reps... Week 2 try adding 1 or 2 reps each set... Week 3, etc till your at 12-15... My logic is you would be working a particular weight from strength range up to endurance range then maybe deload/rest a week before jumping up to a new 5-6 weight. 3 days a week schedule. Still no good?
@@CoaxxeTGK Bro, when training for strength you don't want to fatigue yourself too much with extremely high volumes on compounds, if you need the volume do less taxing variations. You will reach a point of diminishing returns when overall fatigue is so high that you will inevitably injure yourself. 5-6 reps is something you would want to do in a volume accumulation phase for strength, so you get enough practice in order to be able to efficiently switch to 3 rep sets.
After years of training I still don't understand nothing about this RPE thing. I never can estimate how many repetition I've got in reserve in a certain day or even a certain set. My 1 reps maxes has always been way high than the estimated weight for doubles or triples based on that max. I've got a range of around 30 to 45kg depends on the lift where I can hit only singles. If I try doubles I'm loosing tightness, air, focus and a few times I'm close to injury because I am all over the place. Instead if I wrack and reset even after a small break I can do a solid single few more times with the same weight.
Hi thank you so much for your really valuable guidance . Which would be the best 'forever ' program for an intermediate lifter with a 4 days schedule who is competing just to himself . Thank you .
I’m either dumb or stupid cause gd I couldn’t follow this well at all. It’s obvious I need help but all this kinda stuff is so expensive it’s just not possible for me but damn bro I need video examples or something cause I watched this back like 4 times till I gave up and never made it more then like 60% of the way through. I’m gonna go now that I’ve exposed my inner tred 😂
Question: When setting goals for athletes how do you gauge and individualize expectations for strength? Example being newbie gains you can add a ton of weight because initual adaptation VS a more experienced lifter starting a wave progression. Another way to ask is when new lifters start to transition to a wave program how much weight should they expect to grow in a certian ammount of time?
Theres alot of bbing video's on blast and cruising their steroids. I think many would learn alot and gain alot if they blast and cruised their training. Instead of just cruising on 250mg of testosterone, cruise on 75% of your 1rep max. When blasting, instead of 1500 to 2000mg plus per week, slowly increase the load instead eg 80%, 85, 90, 95, 100 and 102% of their 1 rep max on their big compound lifts or work on their 8 rep max and cycle through the wts to a new PB?? Especially beginner and intermediate bbers.
Man i have a question about axle bars because of your experience you maybe know or you have try,you think its good to mix axle bar with normal olimpic bar in my lifts and you think it good to snatch with the axle bar???
This is the hero america needed in the world of powerlifting . Who needs that russian anti american b.s. when we got capn america alex the exterminator bromley . The hank hill of powerlifting .thank you for the uploads brother love it . Ready for a new book to hit
Get a Free Stealth Hoodie w/ a $99 Purchase here! 👇👇👇
barbellapparel.com/Bromley
Get my programs and more FREE programs on Boostcamp: 👇👇👇
www.boostcamp.app/?TH-cam&
!!!
Hello I am running your program BULLMASTIFF and loving it, very challenging. But I have a question.
When going from a phase to phase like week 3 to 4. Should I stick to the weekly weight increase or the % for that week?
Because on deadlifts my weight for week 3 ended up being more than week 4.
But on squats my weight projected based on week 3 for week 4 is 315. Where as week 4 is 325
How should I add cardio? Like some light at the end of squat day?
I love these teaching sessions in the garage, the barbell, gas can, paint cans, exposed framing and insulation, talking about programming. It bumps my test levels.
Thank you for teaching me so many ways of training making sure I’ll never run out of stuff to implement, I am think much ahead in my training like I have an entire year planned out
Your old analogy for a truck going and getting stuck in the mud and needing to back up to get a little more speed to go a little further unlocked a lot of the way this works for me.
One of the best coaches on the net. Alex takes complex concepts and advanced ideas and makes them easily digestible. Love this channel!
Up
I have to watch these two or three times to really absorb the information, but it's always worth it.
Still a big fan of original Juggernaut. Just started it again yesterday. I typically run the first 12 weeks and reset, so I only do 3s a few times per year. Running through 10s, 8s, and 5s builds me up like crazy. Chasing 315 bench, 405 squat and hopefully I'll PR on deadlift again over my old 505.
I agree, about every 6 weeks I do set of 3s with the last being Amrap to set a new Max to get percentages for the next 6 weeks.
I still run Juggernaut 2.0. I love “plus sets” and I use the 5s wave from that program as a “home base” to test my progress while still making some gains between other programs since I tend to bounce between different styles of programs somewhat often.
I’ve watched this video so many times. So useful
Oh the new Bromley is out? Great!
I've been doing Eric Helms hypertrophy waves for a while now for my compounds during my cut. Just add 5 lbs and subtract one rep then start the next wave 5 lbs higher. I've modified it to be more dynamic though. If any set doesn't hit the target reps then that set stays at the same weight next wave. If I hit the target reps for all sets this week I add a set next week since that means, to me, that I am adapting to the set volume. If a set doesn't hit the minimum reps (I have a small rep range each week) then I subtract a set next week. If for a while wave I hit the target reps for every set the next wave I add an extra 5 lbs to every set in addition to the normal 5 lbs.
It's overly complicated, but all the complications have come from responding to what my body seems to need to progress. I call it Dynamic Triple Wave Progression. Since I progress weight, sets, and reps, in a wave fashion and progress each set individually.
@@A_rxC-2_rC-2. If you decide to copy it then I'd recommend having a small rep range of 2-3 numbers for each week and have each week's rep range be close to each other.
Example that I've been using for Deficit Deadlifts:
Week 1: 7-8 reps
Week 2: 6-7 reps
Week 3: 5-6 reps
You can have the range be further apart if you want bigger weight jumps, but since I'm focused on keeping/building muscle during a cut/recomp I've kept it close.
I also have a set range for each exercise. A minimum number of sets I won't go below and a maximum I won't go above.
I'm 68 and been some 8 months at EOS gym. A lot of shopping and trial and error. #1 for me is avoiding injuries. Then it's starting light, perfect technique, 3x 4-8 reps, progression and to failure, compound and isolation lifts. I'm the tortoise, not the hare.
The metabolic ➕ are the biggest surprise for this old man. I FEEL great. 💪🙏
That sounds like a good plan. I am almost 67 and am doing the same. No nursing homes for us. Keep on grinding, friend!
im kinda new in weightlifting, less than 2 years but in first 8 months i got my squat from 100kg to 185 using linear progression and going harder each workout, then i felt like i burned out cuz 1 workout i couldnt even squat 170 and then i slowly realised that u dont have to go rpe 10 each workout as i did before :D now i squat 180x5 and weight is 93kg really want to touch 5 plates, mb 1 day
Bro doublee the weights wow.
Loving this series
Love your educational content on programming and periodization principles.
Thanks for the good series. Good input and you really motivated me to get a more structured approach instead of doing compound exercises however I feel.
Started your 70's powerlifting program although I would not consider myself as a really intermediate lifter. Let's see how I handle the high amount of work. Also gotta start my squat from the ground up in parallel, as I had some knee problems in the past and was hesitant.
I'm investing in Microplates and going to add small increments
Got everything ready
Here's a wave progression with each wave being a pyramid and each workout within the pyramid being of the same intensity. And that intensity having a week to week increase until a strength gain is achieved.
I am referring to my definition of intensity, and that is the effort required to do a set relative to what you are capable of doing. For example, if a lifter is capable of a 500 1RM and does a set of an Epley estimated 1RM of 455, that's an intensity of .91 or 91%.
I have simplified the Epley formula. Assume a lifter does a 390×5, you would perform this calculation: 390 (35/30)=455. That would be an intensity of .91 for the 500 1RM guy.
455/500=.91
To determine what % of one's 1RM he would need to use at 5 reps to achieve a desired intensity .91 you would perform this calculation:
.91 (30/35)=.78
.78 × 500=455
See this pyramid:
Wk1: 8, 6, 4, 6×2
Wk2: 7, 5, 3, 7×1
Wk3: 6, 4, 5×2
Wk4: 5, 3×3
Wk5: 4, 2×2
Wk6: 3
It employs a strategy of doing an exercise with a degree of muscular fatigue then, over subsequent workouts, reducing the amount of fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount -- as does my other type of rep scheme, but I am not going to go into it here.
Anyway, say I wanted to build a 6 week pyramid beginning at an intensity of. 88 while making 3% gain in those 6 weeks. That would require a 3% weekly increase in the intensity so you would have this:
Wk1: .88
Wk2: .91
Wk3: .94
Wk4: .97
Wk5: 1.00
Wk6: 1.03
After performing the aforementioned calculations to determine the 1RM % it looks like this:
Wk1: 69×8, 73×6, 78×4, 83×6×2
Wk2: 74×7, 78×5, 85×3, 91×7×1
Wk3: 78×6, 83×4, 88×5×2
Wk4: 83×5, 88×3×3
Wk5: 88×4, 94×2×2
Wk6: 94×3
Upon completion, add 3% to your 1RM estimate and do it again.
Using intensity in this way allows me to create a pyramid at any rep range, for any duration, and for any gain objective. It allows for an active rest phase and for a beginner to work at a lower intensity for a period of time to develop form while it still being progressive.
But do you know what it can't do? It can't alter biology. I mean it isn't going to produce gains when you have habituated to the stimulus from having done the same exercises for years. For that you would have to employ the conjugate method using my other brilliant rep scheme that produces amazing, simultaneous gains on 3-5 conjugate exercises. But I am not going to go into that now because I am tired of typing shit that no one reads.
I don't remember pavel's program being a step program. seems it was more like the wave program. Pavel's stuff got me to a pretty significant spot when I first started consistently lifting.
seems like pavel's program was 8 weeks with the backdown on week nine. then linear for the next 8 weeks again. hmmmm?
It wasn't his program, he had a section on it in Power to the People, next to example of wave and linear cycling
@@AlexanderBromleyI was always curious,does gtg work for powerlifting lifts?!🤔🤨
I’m a 44yo who’s been lifting off and on for a few years, pure shitty beginner. After getting a few injuries from going heavier every session I naturally pulled back to what you’ve called wave. I basically now to 3sets week 1, 2 sets week 2, 3 sets week 3 then the weight goes up a decent amount, 5-10kgs. It’s really great, sitting in the 8 reps, everything ending with amrap. It’s a great way to lift and progress. Wave progression hug?
Please do a program review of Mark Bells Stronger in 30 days bench program!!!!
I love your videos, men.
Thank you Santa. Could you cover static RPE throughout a block?
First i want thanku You for what You doing. Great job You doing.
Inspired by this film, I created my program. I try make "Step" program. 3 weeks of training in week 4 i make deload. Every third week in last set i use AMRAP. Base on this AMRAP i make weight jumps. 80% of 1RM. Is this a good idea to increase wieght?
I think you touched on this a little in the video but do you think a program where you start with weight where you can ger 5-6 reps and work with that weight up to 12-15 reps before you jump to a new heavy 5-6 weight is a good repeatable cycle?
No. Too many reps and too much fatigue. High volume is going to tax you much more than higher loads will.
@@RTHpriest Just to clarify I mean like week 1 5-6 reps... Week 2 try adding 1 or 2 reps each set... Week 3, etc till your at 12-15... My logic is you would be working a particular weight from strength range up to endurance range then maybe deload/rest a week before jumping up to a new 5-6 weight. 3 days a week schedule. Still no good?
@@CoaxxeTGK Bro, when training for strength you don't want to fatigue yourself too much with extremely high volumes on compounds, if you need the volume do less taxing variations.
You will reach a point of diminishing returns when overall fatigue is so high that you will inevitably injure yourself.
5-6 reps is something you would want to do in a volume accumulation phase for strength, so you get enough practice in order to be able to efficiently switch to 3 rep sets.
For the future viewers: Let it be known I watched Bromley's content before he was the Mike Israetel of the Strength World
After years of training I still don't understand nothing about this RPE thing. I never can estimate how many repetition I've got in reserve in a certain day or even a certain set. My 1 reps maxes has always been way high than the estimated weight for doubles or triples based on that max. I've got a range of around 30 to 45kg depends on the lift where I can hit only singles. If I try doubles I'm loosing tightness, air, focus and a few times I'm close to injury because I am all over the place. Instead if I wrack and reset even after a small break I can do a solid single few more times with the same weight.
Hi thank you so much for your really valuable guidance . Which would be the best 'forever ' program for an intermediate lifter with a 4 days schedule who is competing just to himself . Thank you .
Kaizen has a free forever offseason powerlifting program based on auto regulation. Free on liftvault. Decent program
Where can I find the Kong Ebook? It's no longer on your website.
I'm interested in the program, but boostcamp doesn't work on my phone :S
I’m either dumb or stupid cause gd I couldn’t follow this well at all. It’s obvious I need help but all this kinda stuff is so expensive it’s just not possible for me but damn bro I need video examples or something cause I watched this back like 4 times till I gave up and never made it more then like 60% of the way through. I’m gonna go now that I’ve exposed my inner tred 😂
Question: When setting goals for athletes how do you gauge and individualize expectations for strength?
Example being newbie gains you can add a ton of weight because initual adaptation VS a more experienced lifter starting a wave progression.
Another way to ask is when new lifters start to transition to a wave program how much weight should they expect to grow in a certian ammount of time?
Theres alot of bbing video's on blast and cruising their steroids. I think many would learn alot and gain alot if they blast and cruised their training.
Instead of just cruising on 250mg of testosterone, cruise on 75% of your 1rep max. When blasting, instead of 1500 to 2000mg plus per week, slowly increase the load instead eg 80%, 85, 90, 95, 100 and 102% of their 1 rep max on their big compound lifts or work on their 8 rep max and cycle through the wts to a new PB?? Especially beginner and intermediate bbers.
P.S. So maintenance is NOT the only destination when I hit MY wall?🙏💪🙏
For the last option, is that based on a TM or actual 1RM?
I was really hoping you were going to be dressed up like the guy in the thumbnail!
Hey man I have a question. How strong would I be considered if I can pick up an carry 400LB sandbag at 160lbs bodyweight ?
Man i have a question about axle bars because of your experience you maybe know or you have try,you think its good to mix axle bar with normal olimpic bar in my lifts and you think it good to snatch with the axle bar???
What Does “top 5” “top 3” “top 1” mean
5rm 3rm 1rm
📝
This is the hero america needed in the world of powerlifting . Who needs that russian anti american b.s. when we got capn america alex the exterminator bromley . The hank hill of powerlifting .thank you for the uploads brother love it . Ready for a new book to hit
Alex I love but for God sake do not wear hat indoors. What's wrong with you Americans ? 😂