Top 4 PROVEN Methods of Increasing Size and Strength (Sets, Reps and Weight Included!)
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- เผยแพร่เมื่อ 23 มิ.ย. 2024
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There are a ton of methods for writing a powerlifting or general strength program but most of them boil down to a few basic patterns of progression. Here, I cover my 3 favorite methods: linear progression, wave loading, flat loading and the dreaded VOLUMIZING!
0:00 Introduction
1:19 Linear Progression
6:00 Wave Loading
11:44 Flat Loading (or Step Loading)
16:29 VOLUMIZING!!!
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I have been using Steve Shaws rep goal triple progression method. Where I start with a rep range, base sets. Once I reach the top of the rep range on the base sets, I add a set. Once I reach the top of the rep range on the added set, I add weight and drop back down to the base sets. Rinse and repeat. I also will do am amrap on the final set if there are reps on the tank.
I've actually implemented this method on push ups without realising it. I would do 10 reps and the add a set until I built myself to do 10x20 push ups gave me crazy size in chest and shoulders. I'm thinking of doing this for my stoenglifts program where instead of adding weight everytime id just add a set and add weight next week
@@Ahil4421 Follow a good programme instead of making up mad shit.
Nice howd it work for you?
@@Ahil4421 great gains!?
Same here. Steve's advice has helped me a lot.
I Appreciate your content man. I've been using Base Strength to design my current waves. Peak and the Deadlift book are on the way. Thanks again.
Yeah I bought his base strength book as well . Dudes on his shit
!!!!
Can't put into words how much I have been learning from your content and books. Another gem right here. Thank you!
This video is added to my favorites, I will sit down and watch this over and over again, thanks Alexander!!
GREAT content as always brother, keep up the good work, much love
Your books and content are great. Thanks for all of it
That was beautiful! So much perspective on where each type is, came from, what it does in the big picture. Thank you!
Stumbled across your channel and man do I love your videos. Great stuff!
Excellent content as always! Right now I'm combining LP and wave progression for my lifts. I had a lower back injury that set me back and I've had to work on some weaknesses and imbalances in my core and bracing. It's ridiculously slow but I'm figuring out that the training the week before is preparing me for the week ahead. I'm consistently getting stronger and feeling challenged each workout without getting bogged down. Thanks for all of your content you continue to produce!
Bro I just found your channel. Awesome info. Keep it up! All your tips got me hype for my next deadlift day.
Great content! learned a lot in this video, really appreciate it, thank you
Great as always...my fav youtuber...keep up the awesome work.
Thank you! One of the best videos on programming I have ever watched - so informative.
Volumizing seems simple and cool, I will try it out. Thank you 🙏🏽
Love the Volumizing approach. I've found that last approach to be what works best for me. Thx for the info.
Very clear, well explained and (thank you) no annoying music or unnecessary crap. Cheers.
Thank you for this!
I found myself having many “lightbulb” moments… very helpful
Bromley’s content is gold!
Just wanted to let you know I really do find your vids useful because I have been trying to find ways to refresh my training a bit since I feel its gotten a bit stale since its been the same thing for 5 months now, just wanted to say thanks again for all of the useful information in this and all of your vids really.
The plus set waves in the Peak Strength Intermediate Bullmastiff have changed my whole game up man! Currently 2 weeks into the Peak Phase and man it’s already different enough from the base I’m blowing UP. Looking forward to sharing my progress
Currently running a Upper Lower, Heavy/light (ish) split where I'm wave loading on my two heavy days and volumising on the lighter days. I based the design on ideas I got from a lot of your previous videos and some of the stuff Alphadestiny puts out. Have run it for 3-4 cycles now with great progress.
Thank you so much!! Excellently explained- just what I needed to organize myself in regards to my programming! Now I feel prepared to break my plateaus and have orientation as to what I need to do- even if I won’t maybe enjoy it ( flat loading with volume)😅
Excellent content as usual. Interesting thought about increasing reps vs increasing sets. I have played around to make a program in which main lifts increase in reps and accessories increase in sets.
Thanks for these videos, it's a breath of fresh air in the sea of bullshit that is the fitness industry to see someone that actually understands how theory truly works when applied. Ive been training for over ten years and finding your videos validated so much of my own experience that I've doubted in myself over the years because of the bullshit gets repeated so often in the fitness industry, and your videos have filled more holes in my understanding of training for strength and size than any other resource I've found since I started lifting
Really informative. Thank you
Awesome and informative video.
As someone who began serious strength training in middle age, flat loading has been the ticket for me. My previously underconditioned muscles adapt to load increases much more quickly than my old man connective tissues... injury city! Flat loading and patience have solved that problem for me.
This is a great point. Flat loading is amazing for allowing connective tissue to catch up. As soon as I moved to weighted calisthenics I found I needed flat load, it saved my elbows which initially were crying after weighted pull ups.
Great info, thanks!
Excellent video
The presentation getting better. Sad to see no-drama channel not getting the recognition it needs.
I really like doing waves. Straight weight week 1, add a chain week 2, add another chain week 3, and then try to beat my straight weight number week 4. This has taken my squat from 450 to 585 in about 4.5 years.
Holy shit dude. How much mass did you gain in this time?
Could you please go into a little more detail as to how you structured your sets x reps x weight?
@@justamustachewithoutaguy9370 a good amount. Probably 20 pounds or so. Um, as far as sets and reps, I do a month of 6s, then 4s, and then doubles. Big fan of working up to a hard set with the prescribed amount of reps, and then putting myself through hell with backdown sets. How many backdown sets depends on how I feel both mentally and physically.
That is horrible thats like 30 lbs of gains on a squat a year that is not good at all
@@heveyweightheveyweight5399 how much do you squat
@@heveyweightheveyweight5399 Would be horrible for a novice or early intermediate. For someone who squats in the mid 400s (advanced lifter) thats actually very good progress.
Alex: Your content is top notch, really appreciate your work! I like your coverage of front squats and your rack position coverage helped me figure out what is wrong with my front squats, can you talk a bit more on front squats for folks whose shoulders are not ready to rack yet and do not have a rack to keep bar on and have to clean and press please?
Great content!!!!
Great video. Your final point on volumization reminds me of 5/3/1 BBB. I found that great for hypertrophy and strength gains, plus it just feels awesome.
You don't add sets in 531 BBB
I've been running one of your linear wave loads for my deadlift (HLM from Base Strength, but I skip the "light" days because I train lower body 2x/week), and it's working great. I like the RPE prescription on the "heavy" day so there's a bit more auto regulation built in, and the simplicity of a 3 week wave keeps it fresh. Plus I also like the fact that week 1 is kind of a deload and really helps me grease the groove.
I didn't realize it, but I tend to run a pretty similar volumizing approach for my main accessories, especially on RDL. Right now my other main accessory is hack squat, and I do a pretty conservative volumizing approach or even flat-loading on that, focusing more on rep quality and maintaining work capacity than increasing weight each week.
I haven't tried volumizing for my primary movement, but maybe I'll throw in a phase once 5s get stale just to see how it feels. I'm more into bodybuilding than pure strength work overall, but I like to deadlift, so that's really my only Big 3 movement at the moment that I'm pushing for strength.
Seriously, this is one of the best channels around.
This is good info! I learned a lot about why my lifts have been inconsistent. .. I also like the BRCC shirt
This is awesome stuff
This video is awesome!
Thank you Alex!
I was looking for this video.
Ill start a Playlist of my Favorite Programming Videos. Thanks,
I started doing plus sets over the last few weeks. I definitely like that they give me a little bit of a challenge, but let's me still focus on sticking to a linear progression plan. Definitely worth it.
Shout out 575/505 💪
Great stuff
Excellent!!!
I am big fan ! Thank you
I've stumbled onto a bunch of these concepts and been experimenting with them for the last year. I blew up, and my strength has maintained and my training is more predictable and effective. This shit works. You gotta glue yourself to it like he says and learn how it works for you. Thanks Bromley
What worked the best for you? Just curious
@luq7805 mainly flat loading and volumizing. I was experimenting w add more volume since I've been a moderate to low vol kind of guy for many years. And vol too quickly cause a lot of problems but I thought that's just what you had to do and just deal w the joint problems. Main takeaway was acclimating to a certain vol before ticking it up.
Based on one of your videos I've wrote a program that looks like your "volumise" section. I start at 2x12 to 5x12, and then 4x12 to 7x12 over 2 months, but the weight stays the same in that period. I've completed one cycle of this (2 months) and initially even 3x12 deadlift were torture but when I finished at 6x12 I felt very adapted to it.
After the 1st cycle I up the weights a little bit on everything (approx 60 to 65%) and repeat. After 2 cycles of that I will go into 2 months of strength progression and test 1RMs.
It feels like my body now naturally wants to reach 12 when before at 7-8 I would feel like stopping the set.
This new video where you go over this again is very encouraging and re assuring to me because it's a programming view that I don't see anyone else doing or really talk about, so sometimes it feels like I'm in the dark a little, and hearing you hammer those points about potentialising etc is very nice.
Exactly what I'm up to now! Very interested to see how your strength block would look like. do you cap at certain RPE? do sets across ? and how does the rest of the volume around the week looks like?
Bro 6x12 on deadlifts xD
@@Jnikola97 Submaximal and once a week probably :0
I used to program around a rep number like 12. I would do like you wrote 3x12 all the way to 7x12. I found that making each set the same difficulty is more productive. I need less sets for the same effect. I could do a set of 16, then a set of 14, then a set of 13 and it works way way better. Workouts don't take as long and my progression/ recovery is more predictable. I try to add a little weight AND add a rep each week. If I find that I am no longer getting as sore or tired between sessions, I add a set. Try that out because I felt like I was wasting time woth 7 sets of 12 lol.
@@xrickster97x you're adding stress by increasing weights or reps , while he adds by increasing total sets - if you can keep up with having the same difficulty all the time, that's great but that would not be viable forever. He's accumilating volume over time because staying on the same rpe obviously does not work for him, for anyone at a certain point.
Number 4 is a pretty good one. That's what I need to do
Bromley has the best content.
Currently trying my own take on wave loading for upper/lower (4 days a week, one day slightly easier than the other)
Outstanding
Thanks!
Nice video
Wow! Thanks to this video, I realise that I've mostly adhered spontaneously to a kind or varieties of flat loading, and ever since I started moving more and more into powerlifting and more specifically powerbuilding, the way I've (more or less had to due to circumstances) engaged Brian Alsruhe's programs was to turn them into this Russian variety of periodization. Although this flat loading approach probably worked in a pretty self-regulating typical linear manner initially many years ago as I got started. I find that at least some kind of periodization is needed to break out of the infinite plateaus of too much bodybuilding style training.
One type of progressive overload that's been really effective for me is progressively increasing the quality of your technique specifically on the bench.
I pick a single workout that I can only accomplish with touch and go reps and as the weeks go on I gradually increase the length of the pause in between each rep until I can complete the entire workout with every rep completed from a dead stop. I think this approach is only really effective with strength-based programs. I'm currently applying this method to the UFPWRLIFTER program and I'm seeing incredible results so far.
I’ve done the base mesocycle of the Smolov squat program three times now. I use it as my linear progression model and taking it at my own pace, and throwing in 5 rep maxes or AMRAPS for my last sets. I started by only squatting 245 at like 175lb BW and now I’m squatting about 455 at 195-205lb BW as a natty
mesocycle of the Smolov squat is basicly a DUP which is pretty good method for building strength
Love the Hulk poster!!!
Im more than willing to do a volumizing scheme. Im on my second run of Super Squats,but,im beginning to feel like i need to change it up. Any thoughts are greatly appreciated and im enjoying your content and knowledge!
I was searching periodization and I stumbled upon ur channel very informative I love ur content, Just 1 Question coach I do calisthenics and I want to improve my strength by doing weighted muscle up what method's gonna work for me what do u recommend.
Step Loading is my favorite. Didn't even know it had that name. I like to keep the weight the same for at least 3 weeks just adding reps for a set each week. I'm not a competitive athlete so there is no need to rush for anything.
Method 4 (Volumize) is my favorite too!
It works very well for size and it is well suited for calisthenics IMO.
How do you progress after 5x10? Go up in weight with something like 3x8 4x8 5x8 or do you start over again with 3x12 at 55% of a new 1RM?
@@andrecocco1 IMO it works best to increase the weight a bit and slowly work back up to your maximum volume. I do not add a lot of weight right away because I do not want to sacrifice many reps or form/quality.
When adding weight is not an option (like in calisthenics) I try to increase the amount of reps in the stretched position by adjusting technique.
Nice Video !!! Just have one question...i am Intermediate and push 2 movements (Squat&Bench / Deadlift&Military Press) linearly beginning with 5x5,then 7x3. when i reach the ceiling i switch the linear progression to the other 2 movements. Now what should i do with the rest of my training ? Try progressing with the volume with every exercise or leaving it the same (leaving more recovery for the main lifts) or just going all out on the last set ? what would you recommend ? my goal is mainly to get stronger on the 4 lifts.
Running your favorite base phase from your base strength book the past 7 weeks and feeling amazing, so far I’ve hit almost every set at the top % because I want to really show up for strongman nationals in June. I was thinking of phasing into a M/R/S peak phase like the one from your book, Monday deadlift, Wednesday overhead, Thursday squat, and Saturday strongman with the strongman progression from your book for that day. Max Deadlift and overhead on the same week, Max squat and Strongman on the same week, then a full week of recovery with reps and speed days, then about 5 weeks out after a 2 rep max deloading to 75% with a plus set, 85% with a plus set, and then the 3 weeks of 16” block pull, deficit, then reverse band scheme you’ve talked about before. I know this is a dictionary but do you think this is a logical progression or is it too complicated?
I'm a SHW strongman. I like your plan. I do better with less volume, but you do you and stay healthy. Good luck at Nationals.
Thanks for another great video :)!! Always a highlight to my weeks when you put out new content.
I know your interest is mostly in the strength direction but did you talk about high intensity training like Doggcrapp / TrainedbyJP / ever on your channel? I guess they're a 'beat the logbook' in terms of progression. Is this a good form of progression -- any thoughts on this?
That actually deserves it's own video! Big fan of bodybuilding style work; I actually think that should be required training for new competitive hopefuls. Beating the log book works with rep/volume work (to a point) and is easier to do when your training isn't performance based. But it will require the same type of recovery tactics if the percentages start to climb.
Can you do a deadlifts checklist!? Thanks
Going from 5x2 in week1, to 5x3 in week2, to 5x4 in week3, and then increased weight and repeated. Helped me to add 5kg to my bench in 6 weeks. Which actually increases volume from week1 to week2 to week3. Of course, I did bench press 5/week, but RPE was bellow 6.5 and not every day was same (5x2). One was 5x2 (setsXreps), one was 5x4 (5x5, 5x6), one was 5x6 (5x7, 5x8)....
Nice board
Wave works really well for me. Squat wave is like w1 = 12/15 reps / w2 =8/10 reps / w3 = new 5 reps pr. Adding weight each cycle. My squat went up 20 kg in 5 month.
Wow, what was the initial squat number?
Question regarding your blended 2x a week template from your base strength book:
How do i program sets, reps, and intensity for all the exercises for that template? What pre fabricated template in the book would work well with the blended template?
What a Saint
Is it advisable to utilize flat loading for one individual lift (say squats) while doing wave type loading for other lifts, while trying to slowly bring up your squat if a weakness ? (and yes, your videos have been a Godsend!)
I appreciate your approach to discussing programming. Would you potentially think about doing the theoretical examples for different skills/types of lifters in more videos? I don't remember the video you used examples, but a beginner, intermediate, and advanced lifter examples with percentages or program ideas/concepts that would be helpful to apply your advice and principles for folks like me who are not hardcore powerlifters, train raw and not enhanced, and are really only training the "big 3" lifts to maintain or slightly improve general strength and athletic proficiency.
Also, there seem to be a few extremes in programs you mention. Juggernaut has a 1x8 set at 80%... does it even make sense to go in the gym and warm up for one set of 8? The last few reps of that set will likely be so slow that you would be much more total stimulus doing 3x4 at 80% and ending up with 12 total reps at 80% instead of 8... not sure if I'm making sense here but I am trying to apply the wave loading without ever getting down to 1x8 at 80% or starting with 5x10 at 60% and generally keeping most workouts in a manageable time range and rpe.
Flat loading for life!
Hi Alex, thanks for the contents. Talking about volumizing how would you progress if you want to add reps instead of sets without hitting a wall?
What is the right pattern for an equivalent of 3 to 5 sets of 10's but by using reps and maintain the workout short.
Why not 5x6, 5x8, 5x10
Hi Coach, am I right or wrong in saying that what differentiates block periodization from step or wave is increase in intensity? Or for eg is a programme that increases by either sets or reps every week and then resets also a form of block periodization as the difficulty increases only for a period of 3-4 weeks before resetting? @16:09 you have an arrow saying "linear" pointing to the left, but there is a deload at week 4?
Question, is it alright if I run say the juggernaut method on bench, a 5-3-1 on squats, and volumizing on deadlifts or should I be consistent with one method per cycle
I think I'm deciding on the wave. For example like you were mentioning at the end during the volumization portion, going up 1 set each each as well as increasing weight. Only thing I'm having a hard time figuring out is if I should program a deload after each 3 week block, or just use the first low intensity week of each block as a deload ish week? Thank so much for all this information. During my transition from bodybuilding to powerlifting, its extremely helpful and informative!
It should be noted, I have been doing strength training for a few years now (I ran the 531 for about a year), but in more of a powerbuilding training style. So its a transition, but I'm very used to heavy lifting and max weeks
Yes sir! Doug Hepburn and Anthony Ditillo got it right!
Would the sets, rep ranges and percentages of volumization be used on the main lift only? Or main lift and accessories?
So can you do the linear classic periodisation table you provided during his video for bench press if you train it twice a week ? Or will that be too stressful on the joints to do that and may lead to injury? Can it only be used for separate movements for one time a week or can it be used for multiple times a week? Or will the send day have to be an accessory day that it’s lighter than the main bench day ?
You should try to add the fibbonachi sequence to programming.
Could you make a video talking about how to manage fatigue and to have enough reps and sets for sports like strongman and wieghtlftings classic lifts or strongmans compation lifts
ive had the most success with a combination of linear progression, wave loading, and plus sets.
This was very informative. I have tried Hepburn style quite a few times (just adding 1 rep per workout) but that gets boring quick. So im going to try to add sets. 1 set every workout, then if gets tough every 2 or 3, before back off. Different exercises will have different reps. Like, I like 3 for Military, and 3 for deadlifts, but going to do singles right now (not max of course) and just add sets. Curls add 6s. I cant squat due to 54 yr old bad knee, I just use bands, but will do the same with that. and DB Bench. Cool, should be fun
Wow, I haven't seen Hepburn's name in the wild in years. Good luck. Its been a great program for decades, obviously designed by a legend. It's a damn shame more folks aren't familiar with him
@@RevShifty I follow the Author and lifting enthusiest Brooks Kubick, and he likes D. Hepburn. So have read quite a bit. Lots of Volume for sure, but few assistance exercises (at least in Brooks descriptions). I like to try different things. At 54, I don't really like super long workouts, and if I do alot of assistance it looks like a bodybuilding program (which is fine sometimes)
@@chrisolympia8023 Wow, I remember Kubik. It has been many years since I've seen his name or even thought about him, but I actually have every book he ever wrote (and every DVD he released) around here somewhere. And years worth of his old Dino newsletter emails, too. He's who sold me on Hepburn years back, too. And taught me about lifters like Tommy Kono and Norb Schemansky. Maybe even where I first heard of Paul Anderson, the Saxon trio, and Lois Cyr?
Wow, a lot of old memories just came flooding back all of a sudden. Is he still around? I haven't thought of him in many years, but he was instrumental in getting me off on the right foot with strength training so long ago. Back when the strength and weightlifting worlds were a whole lot smaller, and often more interconnected. In fact, he's why I'm sill using 2+ inch dumbbells and axels, and why I first started training with heavy ass sand bags. Wow, thanks for the trip down memory lane. I might just have to track down some of those old books or DVDs again now.
Hi Alex please could you recommend one or two programs based around volumising? Currently in the middle of my rugby season running 531 and would love to try out a volumising program when the season is over to put some size on 👍
Just buy his book base strength...🤔
what the best product from you for squat bench and dead progression ?
why what do you think of deadlift behind the back as replacement for squat for someone who has issue of doing squats ?
Hi, I still have one main question left. Let‘s pick the #4 Method of Volumize for instance. We talk about increasing sets and slightly weights week by week. But how often do I do the work within one week then? It feels too seldom to me to just take one day and do 2x12 reps of Back Squats for instance. Will I repeat this 2-3 times a week before I start the next week? Thanks for answering.
Is there a base progam like the base strength building you were referring to in this video? One where you work with the same weights but the sets and reps change ...
Flat loading (step loading) or constant “periodization” is made popular by Bondarchuk. Nothing changes in the program no wave loading no changes in exercises. Training stress is fixed variable, the athletes response is the dependent variable. The original idea was to observe time to peak sporting form and that changing variables constantly creates noise in determining peak (what’s driving the adaptation?). Which varies from athlete to athlete.
You can run these with flat rpes across several weeks. Watch the load increase/decrease. This is useful because internal load needs to be a factor too (since it is highly variable)
However it’s also good to point out you can use this in combination to other types of progressions. You can run linear on 1 movement and “step load” in others. Or short linear progression on emphasis and long linear progression (step load) on secondary emphasis. That way your not asking your body to adapt to everything at the same time.
Excellent video! Very informative.
Damn, I did not do that justice! That was more insight than I got from Bompas' text so thank you.
Bompa's phrasing made it seem like load was constant regardless but what you're saying is that Bondarchuck changed training load based on the athletes feedback? I'm guessing that's the inspiration for Mike T's "Emergent Strategies" then.
@@AlexanderBromley this is all based on Derek Evelys information since he worked extensively with Bondarchuk. I took his course a while ago and yes Mike credited emerging strategies from bondarchuks writings. He went on Derek’s podcast and said it himself.
Not just load was constant the exercises and day offs are constant. These micro cycles are repeated over and over. Since he worked with throwers he used throw distance as a metric to determine athletes reaction to the regimen. Overtime it’s becomes predictable. Once distance decreases he changes the stimulus and wait for another hopefully higher reaction.
@@defygravity9211 this is badass. Thanks for sharing.
"You can run these with flat rpes across several weeks. Watch the load increase/decrease" what did you mean? can you give a practical example?
@@jan-jp4bt 3x5@8RPE run it for however long you want. The load is the variable. Meaning set to set/week to week you alter the weight to match the prescribed effort level which in this case is 8/10 or 2 RIR. If you overshoot/undershoot calibrate and adjust the load.
Another way is hybrid and make reps the variable: 3 sets/75%@8. Basically do as many reps as you need to get to 8.
How many movements do you recommend volumizing at the same time?
This dude is a fuckin genuis. Ive done strongman for 2 years now. And in the last year ive made most gains thanks to this dude. And i love waves. Im at a 606lb deadlift and 240lb log press thanks him. My stones are pretty high to. But im starting feel stagnant as a natty. Im 28 years old. Im thinking when im 30 im have to take my journey to the dark side and have gear. Hopefully not but i want compete in pro strongman comps and i def need to get heavier im only 180lbs.
Is the VOLUMIZE also working for Presses, Rows and Isolation exercises?
Do you recommend for totally new trainers voulmez or for them is all about easy gains with minimum sets and reps
What do you do to the program when form breaks down on a main lift, say squat, that reared its head as a result of the program’s increase to volume or intensity mid program. Do you keep with the program structure on squat day but just pull back on the intensity or volume to the point that you don’t see the breakdown in form and insert auxiliary work to address the weak points, or do you do a total change up for squat day and essential pull out of the program for squat and go all in to address the weak link with a sub program just for squat ?
Beautiful. Base Strength is easily, and I mean easily, the best book on periodization and program creation out there. It really demystifies everything and gives lifters the tools to create their own programs and understand what it is they are tweaking. No more having to buy 5 versions of the same book, pay for some forum for the top secrets, and learn an entirely new language.
totally agree with this. the story way of going through stages for a lifter is beneficial for everyone and every beginner should read.
Volumize method: i want to understand and want to know a good workout example.
2x12 for db bench only if im working chest twice a week?
can I still do accessory movements like cables after?
tren, deca, test, gh