High rep work in compound movements is brutal. Don't feel your glutes in squats? Your quads? Your hamstrings? Don't worry, after doing 10+ reps on squats you'll even feel your soul leaving Currently I'm doing 5/3/1 Boring but big, which has 5x10 on SBD and OHP. 5 sets of 225x10 left me sore for an entire week
I also don't understand how some Trainings plans have 10-15 reps for deadlift oder squats ! Or training both at the same time crazy. Maybe someone can explain me that
Absolutely killing it with these uploads. Insane frequency and still got good content. Hope you reach 100k soon. You deserve it with the huge amount of info and guidance you’ve given
I have been guilty for years of working in that 85%+ big three 1-3 rep powerlifting mentality. I read Base and Peak Strength and it made so much sense to me to think about how I've neglected those volume sets and higher reps and all that. So I have implemented that kind of programming this month. And man, you weren't kidding. I've been a mid 500s squatter and deadlifter (my poor poverty bench can't ever get over 365 for some reason) for a few years, but a set of 10 squats at 225 almost made me puke. It's amazing. :p And yeah, already this week it's easier. Your books and videos have really helped me rethink my training. I'm 50, but I don't feel like i'm going to be stuck or limited by that with smarter programming.
Also in this mentality for a few years, and backing off intensity and upping the volume has paid major dividends in both muscular gain and sparing joints. Feeling more ready than ever to hit bigger numbers when time comes.
People like you, Alex Leonidas, Steve Shaw, Mike Matthews,jim wendler etc are saviors for lifters like me and many others. Without you all I would have never grown in size and strength. ❤ from India
Mentioning "don't reinvent the hypertrophy wheel," I've been trying something new recently. So, 80% e1RM is about your 8 rep max, right? If you fail at 8, that means that over the course of those reps, your strength level dropped 20% from 100% to under 80%. 20%/8 reps is about 2.5% strength loss per rep. Good marker to remember. So, if you should stop with 2 reps in reserve, to keep a good SFR, that means stopping when your strength level is 5% greater than the weight, 85% in this case. So, as a rule, want to keep doing reps until your strength level 5% away from the weight in order to maximize SFR. On the other hand, if you rep out 20-30 reps of 50% of your e1RM (50%/20=2.5% per rep, 50%/30=1.7% per rep), you'll be stopping at a strength level of 55%, but the first 15-25 reps are junk. They contribute to fatigue without giving a significant growth stimulus. Bad SFR. So, anything more than 20% away from the current weight is bad SFR, and anything less than 5% away is too. So, what if you did 5 reps at 80%, got great SFR there, and then dropped down to 50%? Rather than getting only 5 stimulative reps, or 25 junk reps and 5 stimulative ones, you get 10 stimulative reps and only 10-15 junk reps. So, to maximize growth, we have two rules: (1) you want to pick a weight 20% less than your current strength level, and (2) rep it until you're 5% away. Ok ok, wrapping it all up. If you're fresh, 100% strength, then you pick up 80% and do about 5 reps. Your strength level is now 85% of you 1rm, so drop to 65% and you'll be able to do another 5 while staying 2 RIR or more. Your strength is now at 70%, so drop to 50-55% and do 5 reps. And finally you can drop to 40-45% and get the last 5 reps done. Voila, no wasted reps. Stricly better stimulus and better SFR than doing either 5 reps at 80%, 10 reps at 70%, or 30 reps at 50%. It's the best part of each of those while cutting the fat. I know it probably seems like I'm just describing drop sets, but people usually equate that to burnouts where you go until you fail, then drop and fail again, and drop and fail again. Burnouts yield exponentially more fatigue than this. I've been doing this rep/weight scheme for a few weeks now on all exercises that I won't die on if I fail, and it's great! 80%-65%-50%-40%, 5 reps at each without rest. I'd say that getting all 20 working reps in is about as tiring as hitting technical failure on 1 set, and way less tiring than uncorking your demons to push past normal tech failure. The most interesting thing so far is that you have the "dig deep" feeling of a heavy 80% set, the technical work of a 12-15 rep set, and the wild pump of doing 20+ reps, but because it takes a couple seconds to change the weight, you get to breathe a few times, so you get that wild pump without the associated burn. Very strange feeling to approach failure on a super light weight with this massive pump, but not feel a big lactic acid buildup. Anyways, that's it. I figured you and Dr. Mike would be most interested in this nuanced drop set approach. I'm calling them Ignite Sets. I'll let you know if I become the most muscular human on earth over the next couple months. :)
Thanks for sharing this man! This is brilliant, and its obvious you know what you're talking about. I am going to do what you propose, and tell you how was it. It is always upbeating seeing people sharing golden tidbits of knowledge on youtube :D
I've dropped LB Squat for a while and I'm doing the Volume/Intensity split for Front Squats only and at first thought the 65-75% AMRAPs on Fridays would be too easy and would need backoffs, but I've been finding my legs shaking after hitting just one all out set on these and not needing any backoffs.
I only gauge hypertrophy squat workouts by how easy/hard it is to sit down n take a shit the next 3 days. i learned how to EMOM properly this year; split and front squats this way will have you flinching when the cat jumps in your lap, and the movement or "thrusting" it off your lap fucking hurts. #ilovedoms
I've been a fan for a long time but I admit I that I just lift to get jacked, not really for anything competitive like powerlifting or strongman. So these videos are always appreciated 👍
Alex , will you ever release a free or paid for upper lower split program that follows a wave type of system going from Hypertrophy and then transitioning to a more powerlifting specific phase ? I’d 100% but if you did
BROMLEY do you suppose to stimulate growth you need to stimulate overall growth with enough volume and weight intensity on big compound lifts as well as the acccesoriy specialize exercises or can just as much mass be built with just specialization exercises?
Perfect timing. I have a powerlifting competition in two days, then I'm taking two weeks off, and then I'm planning on doing a long hypertrophy phase. My next competition probably won't be until late July. Just out of curiosity, how far out from your competition do you plan on switching back to specific training?
Absolutely based rona safety. Man, everytime this man brings up weight ranges I'm just like "Fuck dude. None of this shit even close to applies to me does it?"
Speaking as someone who nearly lost their soul in week three, this is accurate. Front squats after deadlift were murder on my underdeveloped upper back.
So that progression you’ve drawn up.. is an example of a 5 week wave, so Would you for your own training if it was going well and you get to that week 5 with the top set , would you just carry on repeating that week 5 work out trying to go a bit heavier each week ? Or would you reset all the way back to week one but slightly heavier than you started ?
Hi Alexander, In the push to 100 000 subscribers! Can you please make an updated video on bicep-tear prevention! For someone whom is training in a commercial gym and maybe in a few years looking to compete in strongman. How do u get your tendons prepared in the best way, being ready to pick up stones, tireflips and oaks which u see most commonly strongmen tear their biceps on. Without doing thousands of reps with those implements because you don’t have access to them in most commercial gyms, what are the best alternatives, lightweight all the way to heavyweight exercise variations. Thank you so much for all the amazing / informative content, by far one of the most underrated strength/strongman YT channels out there!
Good timing, I just ran into a hip issue, so heavy weights will have to wait for a while. Squats kinda worked, but deadlifts are probably pretty bad. Bodybuilding time then. Gonna steal some ideas from this. Thanks mate.
should you do anything to maintain strength in a hypertrophy phase or just fully commit to hypertrophy?how would you implement strength maintenance? like hitting a heavy triple once every two weeks/once a mesocycle? lovely video thanks brom
Fully commit to hypertrophy. He always puts an emphasis on de-conditioning the other phase (strength for eg) while you are on your current phase (hypertrophy). As you slowly transition from high rep range and intensify, as he says, the 'new' low rep range really hits different and promotes much better adaptation, same goes for the opposite. It's worked good for me so far with my squat (I'm for the most part just increasing my squat to bodyweight ratio for vertical jump), I implement step loading for base building and wave progression for transition/peak. Currently squatting 150kg @60kg bw
Pretty late but a 5/3/1 type wave for a top set for main movements seems like a good idea just to keep some token heavy work in if you aren’t super advanced and don’t need individual blocks for hypertrophy/strength/peaking. Say, week 1 top set of 5, then week 2 top triple, then week 3 top single, then repeat +5-10 lbs, all while doing back off sets after the top set.
Hate to hear you had to miss OSG, but you're handling being dealt a bad hand SO MUCH BETTER than I would in that same situation. Shit, if I have a problem or injury going into even a local show I get frustrated AF! On the bright side, love seeing more content from you and seeing your channel blow up. Keep it up my dude.
Youve helped me a lot in my program creation. Im a fringe of the bell curve because of medical problems and you've helped me a lot to figure out what to do.
@Alexander Bromley, again great content. A question please: I'm finishing Bullmastiff peak this week. Would it be wise to start the Powerbuilder program immediatelly, or next week?if not, which one would you recommend?
You mentioned that you to train to failure, are you talking in your accessory movements? You’re said before never train to failure in your main movements correct especially for volume work correct?
Love the chanel Alexander - my favourite source for training vids. One question - I'm a little worried about losing strength if I switch to hypertrophy for a few months (such as you Kong program). Is this a legitimate concern?
At JM press my shoulders feel awkward on the concentric phase, even clicking a bit, so I don't dare to overload it heavy, although I also feel that for the tricep muscle it's superb feeling. Do you have any suggestion to solve it? (this shoulder disconfort also happens at lying tricep extension, skullcrushers)
High rep work in compound movements is brutal. Don't feel your glutes in squats? Your quads? Your hamstrings? Don't worry, after doing 10+ reps on squats you'll even feel your soul leaving
Currently I'm doing 5/3/1 Boring but big, which has 5x10 on SBD and OHP. 5 sets of 225x10 left me sore for an entire week
@sonicnendez I Started using BBB split with strongman events, and it's been brutally awesome.
I also don't understand how some Trainings plans have 10-15 reps for deadlift oder squats ! Or training both at the same time crazy. Maybe someone can explain me that
@@AbdAllah-Karim if sets of 10 are too brutal for you on squats, your work capacity is probably shit... do some cardio
Absolutely killing it with these uploads. Insane frequency and still got good content. Hope you reach 100k soon. You deserve it with the huge amount of info and guidance you’ve given
Agree wholeheartedly, best channel on YT
Agreed completely
@@ShetharTraining second to yours, but yeah
ye
Yea he’s at 200k now
I have been guilty for years of working in that 85%+ big three 1-3 rep powerlifting mentality. I read Base and Peak Strength and it made so much sense to me to think about how I've neglected those volume sets and higher reps and all that. So I have implemented that kind of programming this month. And man, you weren't kidding. I've been a mid 500s squatter and deadlifter (my poor poverty bench can't ever get over 365 for some reason) for a few years, but a set of 10 squats at 225 almost made me puke. It's amazing. :p
And yeah, already this week it's easier. Your books and videos have really helped me rethink my training. I'm 50, but I don't feel like i'm going to be stuck or limited by that with smarter programming.
Also in this mentality for a few years, and backing off intensity and upping the volume has paid major dividends in both muscular gain and sparing joints. Feeling more ready than ever to hit bigger numbers when time comes.
People like you, Alex Leonidas, Steve Shaw, Mike Matthews,jim wendler etc are saviors for lifters like me and many others. Without you all I would have never grown in size and strength. ❤ from India
Underrated channel. Great content like always. I hope everything goes well to stay on track in the training and perform in competition. ✊💪
Alex I start lif weight because of you my mom used to say I’m weak girly man but now I help her bring grocers in the house . . 5 bag each hand
Mentioning "don't reinvent the hypertrophy wheel," I've been trying something new recently. So, 80% e1RM is about your 8 rep max, right? If you fail at 8, that means that over the course of those reps, your strength level dropped 20% from 100% to under 80%. 20%/8 reps is about 2.5% strength loss per rep. Good marker to remember. So, if you should stop with 2 reps in reserve, to keep a good SFR, that means stopping when your strength level is 5% greater than the weight, 85% in this case. So, as a rule, want to keep doing reps until your strength level 5% away from the weight in order to maximize SFR.
On the other hand, if you rep out 20-30 reps of 50% of your e1RM (50%/20=2.5% per rep, 50%/30=1.7% per rep), you'll be stopping at a strength level of 55%, but the first 15-25 reps are junk. They contribute to fatigue without giving a significant growth stimulus. Bad SFR. So, anything more than 20% away from the current weight is bad SFR, and anything less than 5% away is too. So, what if you did 5 reps at 80%, got great SFR there, and then dropped down to 50%? Rather than getting only 5 stimulative reps, or 25 junk reps and 5 stimulative ones, you get 10 stimulative reps and only 10-15 junk reps. So, to maximize growth, we have two rules: (1) you want to pick a weight 20% less than your current strength level, and (2) rep it until you're 5% away. Ok ok, wrapping it all up. If you're fresh, 100% strength, then you pick up 80% and do about 5 reps. Your strength level is now 85% of you 1rm, so drop to 65% and you'll be able to do another 5 while staying 2 RIR or more. Your strength is now at 70%, so drop to 50-55% and do 5 reps. And finally you can drop to 40-45% and get the last 5 reps done. Voila, no wasted reps. Stricly better stimulus and better SFR than doing either 5 reps at 80%, 10 reps at 70%, or 30 reps at 50%. It's the best part of each of those while cutting the fat. I know it probably seems like I'm just describing drop sets, but people usually equate that to burnouts where you go until you fail, then drop and fail again, and drop and fail again. Burnouts yield exponentially more fatigue than this.
I've been doing this rep/weight scheme for a few weeks now on all exercises that I won't die on if I fail, and it's great! 80%-65%-50%-40%, 5 reps at each without rest. I'd say that getting all 20 working reps in is about as tiring as hitting technical failure on 1 set, and way less tiring than uncorking your demons to push past normal tech failure. The most interesting thing so far is that you have the "dig deep" feeling of a heavy 80% set, the technical work of a 12-15 rep set, and the wild pump of doing 20+ reps, but because it takes a couple seconds to change the weight, you get to breathe a few times, so you get that wild pump without the associated burn. Very strange feeling to approach failure on a super light weight with this massive pump, but not feel a big lactic acid buildup. Anyways, that's it. I figured you and Dr. Mike would be most interested in this nuanced drop set approach. I'm calling them Ignite Sets. I'll let you know if I become the most muscular human on earth over the next couple months. :)
Thanks for sharing this man! This is brilliant, and its obvious you know what you're talking about. I am going to do what you propose, and tell you how was it.
It is always upbeating seeing people sharing golden tidbits of knowledge on youtube :D
Plan on doing something like this in the New Year. Strength Block ends and then growth season begins in 2023. Thank Bromley
I've dropped LB Squat for a while and I'm doing the Volume/Intensity split for Front Squats only and at first thought the 65-75% AMRAPs on Fridays would be too easy and would need backoffs, but I've been finding my legs shaking after hitting just one all out set on these and not needing any backoffs.
On volume/intensity split (I'm assuming your talking from Base Strength), are you doing ALL your sets to technical failure or just the last one?
Love your way of teaching❤
I only gauge hypertrophy squat workouts by how easy/hard it is to sit down n take a shit the next 3 days.
i learned how to EMOM properly this year; split and front squats this way will have you flinching when the cat jumps in your lap, and the movement or "thrusting" it off your lap fucking hurts.
#ilovedoms
Love it. Are you back on gear or still trying to compete natty?
I've been a fan for a long time but I admit I that I just lift to get jacked, not really for anything competitive like powerlifting or strongman. So these videos are always appreciated 👍
Alex , will you ever release a free or paid for upper lower split program that follows a wave type of system going from
Hypertrophy and then transitioning to a more powerlifting specific phase ? I’d 100% but if you did
Loving the program. Already seeing some changes 💪🏽💪🏽💪🏽
Great timing for this
Commenting for the algorithm hypertrophy plan
fkkn love you brom
Dude you rock and/or roll.
Been kinda grinding without much progress on my 5s lately, gonna take a deload soon and give this a try! Thanks for some awesome content lately 💪
My man here giving out knowledge of this level for free.
You're an intelligent guy, I appreciate your insight
Cannot believe this channel is only at 81.9K.
Thank you so much for this man. Great stuff for a lifter to know!!
BROMLEY do you suppose to stimulate growth you need to stimulate overall growth with enough volume and weight intensity on big compound lifts as well as the acccesoriy specialize exercises or can just as much mass be built with just specialization exercises?
Thanks for the advice brah. I’m gonna do Jason Blahas 5x5 and see what happens.
Very good knowledge
Perfect timing. I have a powerlifting competition in two days, then I'm taking two weeks off, and then I'm planning on doing a long hypertrophy phase. My next competition probably won't be until late July.
Just out of curiosity, how far out from your competition do you plan on switching back to specific training?
Seems like there are lots of us in this situation haha, I've got a meet in 2 weeks and plan on doing the same thing!
1:40 bro... is that a 140 kg OHP? Very nice man!
So it’s done in 5 weeks?
Absolutely based rona safety. Man, everytime this man brings up weight ranges I'm just like "Fuck dude. None of this shit even close to applies to me does it?"
In week one of bulmastif and getting the weights right for development sets are critical unless you want ur soul to die
Speaking as someone who nearly lost their soul in week three, this is accurate.
Front squats after deadlift were murder on my underdeveloped upper back.
So that progression you’ve drawn up.. is an example of a 5 week wave, so
Would you for your own training if it was going well and you get to that week 5 with the top set , would you just carry on repeating that week 5 work out trying to go a bit heavier each week ? Or would you reset all the way back to week one but slightly heavier than you started ?
❤
So one of these blocks on the graph represents one week?
😊
!!!!
Why did you even test? Still have to in order to fly?
𝐩яⓞ𝓂𝓞Ş𝐦
How is this a complete checklist if you don't go over the hormonal component?
0:30 Lol. I still remember people exposed to ebola going to NFL games.
Your videos seem to always be so relevant to me. Keep em coming brom!
Hi Alexander, In the push to 100 000 subscribers! Can you please make an updated video on bicep-tear prevention! For someone whom is training in a commercial gym and maybe in a few years looking to compete in strongman. How do u get your tendons prepared in the best way, being ready to pick up stones, tireflips and oaks which u see most commonly strongmen tear their biceps on. Without doing thousands of reps with those implements because you don’t have access to them in most commercial gyms, what are the best alternatives, lightweight all the way to heavyweight exercise variations. Thank you so much for all the amazing / informative content, by far one of the most underrated strength/strongman YT channels out there!
Good timing, I just ran into a hip issue, so heavy weights will have to wait for a while. Squats kinda worked, but deadlifts are probably pretty bad. Bodybuilding time then. Gonna steal some ideas from this. Thanks mate.
Absolutely in the same situation, hope you get better soon bro!
should you do anything to maintain strength in a hypertrophy phase or just fully commit to hypertrophy?how would you implement strength maintenance? like hitting a heavy triple once every two weeks/once a mesocycle? lovely video thanks brom
Fully commit to hypertrophy. He always puts an emphasis on de-conditioning the other phase (strength for eg) while you are on your current phase (hypertrophy). As you slowly transition from high rep range and intensify, as he says, the 'new' low rep range really hits different and promotes much better adaptation, same goes for the opposite. It's worked good for me so far with my squat (I'm for the most part just increasing my squat to bodyweight ratio for vertical jump), I implement step loading for base building and wave progression for transition/peak. Currently squatting 150kg @60kg bw
Pretty late but a 5/3/1 type wave for a top set for main movements seems like a good idea just to keep some token heavy work in if you aren’t super advanced and don’t need individual blocks for hypertrophy/strength/peaking.
Say, week 1 top set of 5, then week 2 top triple, then week 3 top single, then repeat +5-10 lbs, all while doing back off sets after the top set.
Hate to hear you had to miss OSG, but you're handling being dealt a bad hand SO MUCH BETTER than I would in that same situation. Shit, if I have a problem or injury going into even a local show I get frustrated AF!
On the bright side, love seeing more content from you and seeing your channel blow up. Keep it up my dude.
man was scared of covid
This is it 🔥🤘💪 to the work !
Youve helped me a lot in my program creation.
Im a fringe of the bell curve because of medical problems and you've helped me a lot to figure out what to do.
Big ups for chasing health
@Alexander Bromley, again great content. A question please: I'm finishing Bullmastiff peak this week. Would it be wise to start the Powerbuilder program immediatelly, or next week?if not, which one would you recommend?
You mentioned that you to train to failure, are you talking in your accessory movements? You’re said before never train to failure in your main movements correct especially for volume work correct?
Love the chanel Alexander - my favourite source for training vids. One question - I'm a little worried about losing strength if I switch to hypertrophy for a few months (such as you Kong program). Is this a legitimate concern?
At JM press my shoulders feel awkward on the concentric phase, even clicking a bit, so I don't dare to overload it heavy, although I also feel that for the tricep muscle it's superb feeling. Do you have any suggestion to solve it? (this shoulder disconfort also happens at lying tricep extension, skullcrushers)
Excited to see bromely mutate into a 300lb monster after this program
I like how this is the blueprint to the Kong program
This man did a skull crusher with 60kg I need that kind of strength
Can't wait for the next video
Next book?
First