5 Programs for SUPERHUMAN Gains (GZCL, PHUL, Candito 6 Week, TSA 9 Week)
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- เผยแพร่เมื่อ 27 มิ.ย. 2024
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"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
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0:00 Intro
0:55 Brandon Campbell PHUL
6:40 Cody LeFever GZCL
11:17 Bryce Lewis TSA 9 Week
15:05 Johnny Candito 6 Week
18:16 BONUS - Fullsterkur!
The 4 Free programs featured are some of the most popular and proven programs around. Boostcamp offers them absolutely free; just download the app, punch in your numbers and all of the complexity of record keeping is taken care of! Also, I am dropping my new premium program, Fullsterkur, which aims to build the physicality of a strongman using only the things available in a typical corporate gym!
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www.boostcamp.app/alex-bromley/bromley-beginner-strongman
and check out Boostcamp for all of these free programs!
Sir can you tell me what should I do to get out of belly fat fast and same time gain muscle i m skinny fat
@@glennmacwan5529 Just train hard and try to not go too extreme with dieting. Cutting too hard will leave you like a skeleton and you will plateau fast af. If you decide to dirty bulk then you will gain a lot of fat but if you are just starting you might gain a decent amount of muscle and not get too fat.
I wouldn't get too worried about the amount of fat you have, cutting is pretty easy compared to bulking.
In short, just train hard, get your protein in (.8g/lb), be consistent, and don't worry about the rest.
Hey Bromley, If I post a vid explaining my goals and my current workout do you think you could give me some pointers/advice?
I been lifting a fairly long time... so I know my routine is not horrible for my goals, but I am curious to see what someone who does this professionally would change.
I am 45, 5'10", 220lbs... I just want to be as jacked as possible (naturally)... Strength is secondary for me. I do diet down to about 200/205 once a year before I go on vacation. I use intermittent fasting over the course of about 2 months. Then stay like that for about a month, and then start bulking again. I have been as high as 230 in in the past, but with regular eating I stay at about 215/220. I guess my fitness goal would be to look like ZYZZ at his biggest for about 1 month of the year... LMFAO!!!
I dont want to be weak, but I dont want to train to 1 rep max often. As it is now I go down to 3 rep max on the big lifts once every 2 weeks, and the rest I stay in about 8 to 16 range. I WOULD like to get stronger, but not if I have to be in pain. I notice when I start going down to 1 rep max on the big lifts my shoulders and back feel it. I do workout with some constant front side shoulder pain, but it is manageable. I also work out in my garage and am a bit limited with equipment, but I got enough that I dont think its an issue.
My current progress is 500 dead for 1, 450 squat for 3 , 335 bench for 3.
If you want to give me some advice let me know and I will go into more detail with my current workout.
@@glennmacwan5529 That's the problem, everyone wants it "fast". You didn't get that fat body overnight and you won't fix it overnight. Consistency over a long period of time is the only way
Hey Alex , do you know of any upper lower off season / powerlifting programs that have a long hypertrophy block emphasising hypertrophy and “building your base” at the start? I’m interested in trying your volumizing approach to the start of a prep !
Thanks for talking about my program!
loving the program so far Cody. Running the GZCLP and enjoying it immensely. Thank you for your brilliant work and contributions to the fitness / powerlifting / powerbuilding community 🙌💯🤝
good stuff Cody, thank you.
i ran something similar i got from Brian alsruhe (Neversate) and saw great results
Your program, kong, and bullmastiff will probably be my “go to” programs for the rest of my life. Easy to track, not over complicated, makes sense, well balanced, sustainable. A lot of good stuff in these 3 programs
THAT'S WHY UR DA GOAT
@@Rocky313Pal Thanks bro!
Thanks for the shoutout Alex.
I really enjoy watching your content on program reviewing. Im someone who often hops from program to program (not recommended at all i know). And this helps me find something that seems enjoyable and good/studied.
I saw Boostcamp just added the J&T 2.0 also by Cody and I wonder if you will do a review on that as well.
Either way, amazing work!
Great vid, thanks for the app recommendation!
Boostcamp is great. I used it to start running and had great fun and good results.
Great video, very useful 🙏🙏🙏
Love these reviews.
Can you please make a video on Josh Bryant and Tom Haviland's tactical hypertrophy and tactical powerlifting programs?
Another great video!
solid choices to recommend. I would also recommend Sheiko stuff, but you have to take the time to figure out what program you should do based on your total/weight class. Over-rating your experience level will just shoot yourself in the foot. I've gone thru a lot of online programs over the years and a lot were simply stupid choices, but I really enjoyed and made great progress on all these ones you've recommended (with the exception of Candito, but I had a few buddies that ran it and made fantastic gains).
Just started with boostcamp and running bullmastiff. Enjoyable experience 👍🏻
Loved PHUL was the first program I ever ran
Sweet vid bro always enjoy your vids.
Question, any more tattoos coming? Cheers from Australia 🍻
Hey Alex, thanks for another great video.
I was wondering what you thought of the nSuns 531 program in boostcamp. It is similar to TSA but is a weekly LP program instead of a 9 week peaking program. Thanks.
Just found your channel and the app! Going to start my journey with GZCL, but really all seemed great options. Really like this content. Thank you
How is it ?
^^^
Thanks so much. Legend.🤑🤑👍👍
Amazing
1st. Love the content Bromley.
Installed the app on my phone today.
Never heard of this app before. I plan on checking one of these programs after finishing squatober.
it is a great app 🔥
I have never been this early
I can speak for TSA as i have ran it with success. squat increased 10kg, 210-220kg. Bench increased 10kg, 130-140kg and deadlift increased 20kg, 220-240kg.
Damn nice job in 9 weeks
@@michaelenzo Thanks man, there is a lot of back work in the program which is what my weak point was.
@@jackrogers8633 impressive achievements, I got a question, on week6, the program call for 1rep at rpe6.5, how much load shall I use? Shall I use the rpe percentage chart to determine it and adjust from there
I ran this prohram 2 times now im at 125kg 190kg 230kg
TSA is a great program.
Im thinking about using the Candito 6 week program football training. Would swapping deadlifts for powercleans or hangcleans interfere with the ideology/ method behind the program or would the replacement still work?
What machines are needed to do fullsterkur ?
Can I add pull ups and dips to the GZCL lift
Since PHUL is essentially just a split is there a progression scheme involved? I’ve been back in the gym for about 6 weeks after a year layoff with 2 years consistent training previous. I was running a program from a friend that I realized I just need to get my basic development back, so it’s really appealing to me to get solid strength and size development in a reasonable split. Just wanting to know is this a double progression style program?
Hey Bromley, I had a question I think a lot of people would benefit from. That is, how can we change a program such as bullmastiff to run while on a cut/caloric deficit? Or is it better to find a program which can accommodate a cut better? What are the differences between running the same program on a cut versus bulk?
So in his rant on his Facebook group says that Bullmastiff is built with the priority being building size and strength.
"A deficit might make for a slower rate of adaptation that might make adhering to the prescribed numbers impractical. If you are pretty soft and in the process of cleaning up your diet while getting enough protein, shouldn't be a problem."
He went on to recommend something like a static RPE program to run while eating in a deficit. I think he has a video on static RPE programming.
@@ElGroodleReezo hey thanks for the response. I guess I’m looking specifically to use the same program as normal, just adjusted for cutting. Would appreciate his thoughts on this, or maybe it’s just not worth it for some programs meant for mass
@@ElGroodleReezo during a deficit you care about preserving muscle, you’re not trying to push your volume limits. You’re running on less fuel and motivation can be sparse, while your body is actively looking for materials to burn... missing a workout is not an option during a cut, you WILL sacrifice muscle. You must pick a program you can hit every workout for. Yes, there will be grinds, but you’re trying to avoid workout-dread as an extra obstacle. Personally my main switch would be to ditch the compound AMRAP progressions and switch those to something like straight sets and progress RIR from 3-1 over weeks 1-3. And then if you notice you have trouble recovering on week 1 of any wave (the easiest week) then you know you might need to still dial back volume by cutting sets of accessories or even taking a set off the main movement, at least for week 1 or 2 before your go-hard week in week 3. Edit: I ran an awesome 12 week cut at the start of this year, so this stuff is still fresh on my mind!😅
You don't want to run that kind of program on a cut. It's not designed for that. When you're cutting you don't need as much volume so you don't need to work nearly as hard.
i was a fat ass coming off covid, shed 30kg so far, and i did it by doing a very basic 5-3-1 program, focused on basic progression only, no acessories. Managed it in 7 months, now i'm slowly transitioning back into eating slightly above maintenance for gains.
Very close to what I’m doing as far as excersises and rep schemes. Slightly less work though as I’ve been training a lot to failure and seeing pretty good results on the high intensity spectrum
I'm just finishing my 6th week of the candito linear program (strength/control). My total increase so far Is abt 30-60-40 lbs on squat/DL/bench (3x6/2x6/3x6). Not where i'd like to be and feels a little slow. However, I tried It after about 3 years of absolutely no gym work and decided to try It out after my first month going back to gym. Although I feel the "newbie" gains should be way better, I feel my technique and control where by far More developed than my strength, which feels amazing!
Gains of 30/60/40 in 6 weeks is big dude. Not remotely slow. You can't expect much more, as a newbie or not and you are in for a rude awakening when newbie gains run out
@@1TieDye1 thanks Bro! I guess you are correct. Those where basicly my "welcome back to the gym!" Gains, lol. I don't think I got marginally (if any %) stronger though, I believe it's just my body responding to lifting once again
For some reason when I go to add exercises and search for anything it says no results so I cannot put any exercise on the program im using
One question about TSA. Are you supposed to train on consecutive days?
Is gzcl recommended for intermedkate or advanced lifters? Can anyone enlighten me?
Just finished TSA 9 week. It blew up my bench, squat and dl. I’m going to run again. It fits me since I work out in the garage with a squat rack. I don’t have all the gym machines so I like the simplicity.
Hi, did you run the 2.0 version? I can’t find a review on it
@@Designzideas it’s on Boostcamp app. Around $12.00 monthly. Boostcamp has a bunch of programs. TSA 9 is one of them. And it works.
isn't power work in time, which is explosive type of training where u want to generate force trough specific distance in shortest amount of time ? asking for phul name which doesn't make sense
Although not on boostcamp, Steve Denovi’a PRs on the platform program is amazing and his overall content,which is all free, is great too
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Bull Mastiff all day long baby!
I think i will be done with GCZLP and try running a full cycle of PHUL.
I like the PHUL split, but front squats and lunges for hypertrophy???
Hey Brom, looking at fullsterkur on boost camp and in the sample portion I’m seeing a lot of RPE 1 and RPE 20. App glitching out or were these intentional?
Lol def a glitch. Most everything is 7 to 8. Let me talk to them and see what's up
Good to go, definitely had me cocking an eyebrow. Looking forward to giving it a go. 👍
@@TrainWithBoostcamp went back to grab a screen cap to send you guys and things look like they’ve fixed themselves. Guess it was a one off 🤷♂️. For the record, found you guys via this video and love the interface 👍
@@CFloCO92 Thanks man! All good. We're constantly improving the app, so appreciate your feedback
Plan of starting Fullsterkur as my next program. How often did you increase the weight for your lifts? Every week? Every 2 weeks?
754th
On the power days in PHUL, do you increase the weight to cover the fewer reps per set?
Totally. You should be at RPE@9 for the sets of Fahve, so it's supposed to be harder and heavier.
Really cool app. Unfortunately, there wasn't a way to do exercise substitutions unless they were pre-determined in the program. It was tough finding something workable with a home gym.
Hey Anthony, the feature to switch to any alternate exercises is getting added within the next 2 releases!
I just add a new accessory and ignore the old one
Where is nSuns 531…i think its the best for ppl who like to workout more often(6 day option). I would not be satisfied going to the gym only 4/5 days a week :/
Boostcamp is a great app
Calgary Barbell?
I have trained 4 weeks on starting strenght but hit a plateau. Bench went from 60kg to 70kg. Squat 70kg to 100kg. Deadlift 70 kg to 114kg. Im planning on switching program. What program should I run?
If this is all the gains you got it’s likely that the program is not the issue. Assuming it was your first program, linear progression should last a little bit longer than 4 weeks. Re assess your diet and rest
Ha that Jay Vincent guy is in full tantrum mode after your video about HIT training.....
I got a sudden spike in views followed by a rush of angry comments.... checks out lol
I think after Jeff Nippards latest 'Minimalist' vid, training like Dorian will be the new black. Again.
2nd
Are these books or just programs no one has officially written? I cant find them anywhere makes it shady
Bromley - I know this isn't your typical wheelhouse, but are there ANY well-made hybrid programs, that combine strength training alongside running or other endurance training? All of the ones I've seen tend to be half-baked and just mash things together. Does anyone in the comment have any recommendations?
I'll just second what Van Den Berg said here, haha
Tactical barbell look into it. I got up to a 500 (sumo) deadlift and 13:30 2 mile time
Hey Bromley, or anyone else, can you answer this question:
Are 3-5 reps for the main compound lifts not too few reps for a beginner? I’ve been doing a lot of research and have concluded that honing a perfect technique should be my top priority for long term success, yet almost every single beginner programme I look at advises very low rep ranges and thus less technique practise.
From my own research, it seems like 10 reps would be around the sweet spot for the best combination of size, strength, time under tension and repetition thus technique practise.
Any insight would be much appreciated.
Generally people find the weights you can move confidently for 10 reps to be too light to properly challenge and develop your technique. You obviously don't want weight that breaks your form, but you do want to handle weight that makes form matter, and there relatively lower reps (3-8?) are considered more suitable in most cases with compound movements.
But it's no simple matter! I'd say several short sets will always beat fewer longer sets, when it comes to technique.
@@JValerianS Thanks for the advice mate I appreciate it.
@@shaunbarratt8251 do 5 rep sets with a good control. not too slow reps but with speed that u feel u have a full control of weight. i thought like you said when i started to lift and i did only 10-15 rep sets but when i went to 5-6 range i started to progress. i cant build much strength with 8-10 rep sets but with 5 reps it is completely opposite, perfect sets for me.
@@juuso4148 Cheers for the advice mate. I’ve been looking into it more and I’m starting to come back around to the idea of 5-6 reps. When I used to lift I did 5x5 and after a few months it felt like my form was lacking but I was probably just lifting too heavy.
Boostcamp looks fun but google doc and a notepad in my gym bag isn't very hard either. Seems a bit like being able to turn your lights on at home by an app- a solution for a problem no one had. I dunno
A lot of other people probably have issues using a physical notebook. It has it's use. I personally use RTS's APPS for lifting, but you do your own programming in there and it allows you to record RPE and calc things based off that as well.
It's a better experience than a spreadsheet imo. Something simple like (auto) timers adds to a nice integrated system.
i've been a fan of the liftvault spreadsheets
Why doesn't Bromley use his best program to be the world's strongest man?
Good question. I took 5th at Worlds Strongest Man in the 105kgs in 2019, competing again this December. We will see how well this comment ages!
@iqbaldulay its because its mainly genetics,ik his program is good just from looking at it
candito fucked me over, squat and bench stayed the same and my deadlift got weaker, currently using jamal browner's volume 4 and it's working great
Don't know how you did that. You probably fucked up the way the program works.
6th lol
Do you have any programs that you would recommend Boostcamp add? They are always looking for more of what people want.
I wish they'd add some type of conjugate program.
Yessir!
@@cankercanison92 its really important for conjugate to be tailored to yourself specifically in order for you to get the most out of it, check out alpha destinys videos on max effort training. its a bit hard to wrap your head around, but once you get it its pretty simple.
@@tobiash04 Yeah totally agree although I think something for beginners/intermediates could be useful to get them started, similar to the way dave tate outlined in an hour long video he did a couple of years back.