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Hey Alex , I reckon you should get a video out there about shoulder injuries/ overuse injuries and how you’ve kept your shoulders so strong and healthy for so long while you’ve pressed heavy for so long successfully , I struggle massively with chronic shoulder pain like tendinitis or bursitis even though I really do keep my form 100% clean all the time but as soon as I start putting in rpe8 effort or above I run into pain that puts me out ! Surely im not the only one who wants to know how you ohp so much with little to no injuries!
Glad you put this out. "Optimization Culture" is a real thing that we all get hung up on, and makes us feel like if we're not "maximizing gains" then we're just wasting time. I work full time with 3 kids. 1hr full body 3x/week is about the max I can push it for time and it's very effective. Maybe I'm only hitting 90% of my potential, but that's still an A in my book.
So when will somebody list ONE, just ONE non-selfish, non-narcissistic, moral, ethical, rational, logical reason to force innocent beings against their will, without their consent/permission into a dimension of guaranteed exploitation from all points of views, suffering and finally horrible death ?... aaaand if hell is real, then as a bonus they will burn for ETERNITY in hell... baking cookies without an oven with grandma and grandpa… fun times ahead for the victims of NPC breediots. Apparently NPCs DELUDE themselves that their relatives/friends are going to heaven, when the bible is clear that the ‘loving’ god of the bible will send 80- 90% of created humans to hell. But how could NPCs know this tidbit when their bible is used for decorative purposes and as dust collector.
Great point. Doesn't make sense using a maximal approach for diminishing returns which is unfit for most anyway. Get the most from a minimal approach which is always applicable.
You mention work stress/general life chaos a lot, but another great use case for minimalist strength training is if you're shifting your focus to other modalities, i.e. trying to get your mile time down, or focusing on BJJ or some other specific sport that's going to impact your recovery.
It was very well explained but I need more clarification about sets. Let's say that I'll choose the general progression "method". So I do 1-2 warm up sets and based on that I'll come up with a weight for my "working sets" that I can do 6 reps @8? And that is my only top set or do I go based on how minimalistic I wanna go? I understand that more sets = more volume = most likely more gainz. This is not even for myself but I love to educate myself about this topic. Thanks a lot Bromley!
in reality I would prolly have to do 1-2 warmup sets and 1-2 more "workingish sets" to find the right weight for 6 reps @8. So I guess I have answered myself, kek.
Minimalist Training is an absolute GODSEND for those of us with actual commitments outside the gym. It's also a great way to get people into lifting, it's actually how I got my daughter into it. Once they've been on a minimalist program for a while they can choose to go more hardcore from there, but it's a great way to get started.
So when will somebody list ONE, just ONE non-selfish, non-narcissistic, moral, ethical, rational, logical reason to force innocent beings against their will, without their consent/permission into a dimension of guaranteed exploitation from all points of views, suffering and finally horrible death ?... aaaand if hell is real, then as a bonus they will burn for ETERNITY in hell... baking cookies without an oven with grandma and grandpa… fun times ahead for the victims of NPC breediots. Apparently NPCs DELUDE themselves that their relatives/friends are going to heaven, when the bible is clear that the ‘loving’ god of the bible will send 80- 90% of created humans to hell. But how could NPCs know this tidbit when their bible is used for decorative purposes and as dust collector.
@@incorectulpolitic didn't expect to get into a discussion about God on a Powerlifting/Strongman channel, but I'm here for the smoke. Your stance is based upon a fallacy that people against their will get sent to Hell. On the contrary, God so loved the world that he sent Jesus to die for our sins, granting those who believe in him eternal life (John 3:16). Not only did he send Jesus to pay the price we couldn't pay, but he sent Jesus to do works for the sole purpose of us believing ( John 20). Furthermore, it is not the will or desire of God that any should perish, but that all should come to repentance and belief (2 Peter 3:9, Mark 1). However, in order for love to be love, it must be a choice. God chose to love us, but we must also choose to love and believe in him. His choice was already made at the cross, our choice must be made today. We can choose to believe & therefore be granted eternal life in Heaven, or we can choose not to believe, and be given Hell. The ball is in your court, you have a choice, but once you make your choice you have to deal with the consequences. Jesus lived the life you and I couldn't live, he became the sacrifice that we couldn't become, paid the price we couldn't pay, and gives us the right to have eternal life. But he doesn't force that upon us. We must willingly choose Him. That's what love is.
@@richardcaraballo1185 The worst thing one can do is bring another human into this hell we call life. There is no worse crime than bringing a child into this existence full of evil. When you give birth to a child you are basically allowing them to be potentially harmed by the all of the immoral monsters that inhabit this prison plane of existence. By giving birth you are putting your child at risk for being a victim of a rapist, murderer, abuser, etc. The breediots who force these potential risks upon their children without their consent are clearly immoral bastards who have no legitimate consideration for the well-being of their children. Religious nutcases’ ‘logic’: "Everyone is born a sinner " "Sin is what causes us to suffer" "Let's be fruitful & multiply to create countless suffering sinners" Humans are born with sin. Sin is bad. Is it a good thing to create more sin through breeding like animals? Gawd: Hates sin more than anything bc it's against his nature (but he still kinda created it oops) Also Gawd: makes a rescue plan that doesn't even get rid of sin and expects all of humanity to kiss his ass for it (or burn in all eternity) Yeah no thank you. Life is a gift bag full of poop and maggot vomit!
I do grappling and always had meathead mentiity to weight training (going super hard beyond failure) so that did work out for me very well. Now with minimalist training finally I'm looking torwards some gains.
This is the kind of content I need. I want to be bigger and stronger than I otherwise would be but ultimately it's a hobby that has other priorities (work, family, etc) above it.
sport should bring people to health and healthy diet without it it's pointless it's not a hobby it's your basic body maintenance it's a priority just after diet people now eat fake crap and their priorities fall apart because their body and mind falls apart they walk drugged with brain fog on pain killers get obese and all their efforts go to shit because they prefer to live to eat not eat to live the same with exercise the same with family the same with work the same with entertainment owning stuff learning and believing in non egoistic or slavish way Carpe Diem
@@szymonbaranowski8184 Getting bigger and stronger is just a hobby unless you're making a living of of it. You don't need to deadlift 600lbs to be healthy
@@cliffonator1111 I agree, you definitely don’t need to be able to lift that much, in all honesty, even just a 225lbs deadlift is probably farrrr more (imo) than most people will have to lift in general day to day
@@szymonbaranowski8184 Physical activity you can recover from is fundamental to health, yes. Exercise for any other purpose is either part of a profession or a hobby. Hobbies can be enriching and challenging both mentally and physically. Furthermore. hobbies themselves (and acknowledging them as such, as activities done for their own sake, rather than for some instrumental reason) are fundamental to well-being as well. I understand your point, being a coach and athlete myself, but I do believe there is nothing wrong with acknowledging hobbies as what they are in a productivity, grindset-focused society. I thought the same, that acknowledging my music hobby as such was somehow degrading to the activity itself, but I learned that that's just a lens that wasn't particularly useful. Carpe Diem indeed!
I love that you'll cover both max and minimum approaches. Life is more than lifting for most, it also is our stress reliever. I just wish I had room for a bench.
@@gracefool I've been focusing on weighted or banded pushups but recently started doing floor presses. I just wanted to add bench for variation and make doing flys easier.
Can anyone explain the terminology to me? Does "work up to top 3-6" mean you do three to six sets warming up to your top set? What are the rep goals for all these sets, including the top set?
No- you will have 2 working sets per exercise total. You work up to 1 "top set" of 3-6 reps; after that you perform AMRAP at 90% of the top set weight (as many reps as possible).. For example: you warmup squat and keep adding weight until you hit a 5 rep set that feels like you could only do 2 more reps. That is the "Top Set". You pull of 10% of the weight and hit the AMRAP. (The rep count of the Top Set depends on your preference and if you are doing the general, strength, or hypertrophy model).
Is the top set rep range for the different models given somewhere? I'm not catching it here or in the video. I'm new, so just want to be sure I understand correctly. Thanks! @@williamwieczorek74
Thank you for this, my wife is getting into training but understandably she doesn't (yet?) want to live at the gym and she doesn't have the work capacity to do so either. I'm checking out minimalist programs when they pop up for the future when we get out of the phase where linear progression works wonders. Good to have a reference for a simple one as our gym has limited equipment. Who knows, maybe I will end up doing minimalist at some point.
Dude I just moved into a new place, I've been working a ton (plumbing) and just got a squat rack in the garage, you could not have timed this video more perfectly for me haha
This is exactly what I was looking for. Just last week I started working shifts at a fairly physichal job, right in the middle of a 21 week program, and it just threw my plan out of the window. With this I can build myself something simple and quick to do and at least I get some work in, because a structured program is just not there for me right now.
Thanks, Alexander. I don’t watch your videos - I study them. You’ve had a huge impact on my training. Happy to see how successful your channel has become.
Thank you for putting this out! I do Circus arts, and I've been looking for a weight training method that won't detract from my apparatus training (I only have so much energy, even in times when my recovery is up to par). Also, Behind the Neck Presses are freaking amazing, glad to see someone else suggesting them.
Hey Alex would the 3 day option be good for a combat athlete who’s training that everyday? I’m training bjj 5-6x per week and want to run a strength program alongside it. I was running Starting Strength but it’s becoming super fatiguing.
Question: What does Top6 or Top3-6 precisely mean? Can you give an example for squats please. I'm familiar with RPE and AMRAP, I also think I know what "top-sets" are but I fail to understand the part about "Progression" starting at 19:08. I didnt understand what Top6 means in the context of your program. (For example I squat with 120kg on week1 and I can do 6-6-6 reps RPE8-> Week 2 I increase weights and can only do 6-6-5 RPE9..now I shouldn't increase the weights until I can finish 6-6-6 RPE8 again?) A small example to understand the different progressions would be very helpful, thanks :) "Top" really confuses me (never heard about it in germany) Help much appreciated, thanks a lot in advance!
I think Top3-6 means "one set of 3 to 6 reps (your chioce)" If you want a bit more hypertrophy, work up to a top set of 6 at RPE 8, then drop the weight 10% and do As Many Reps As Possible (AMRAP) - so only two work sets per lift. If you are focused more on strength, then do your RPE 8 set at only 3 reps or 1 rep.
Nice timing! I just got my wife started on a 'minimalist' routine. Tried to get her going on all the useful compounds (absolutely full ROM) with a few key isolations that she's weak in. Hip hinge first (DB RDL, back extension, etc), then chest press + machine row superset, machine squat with moderate stance + standing calve raise superset, lat pulldown + shoulder press superset, and some hip adduction / abduction to help get her hips going (until squats more or less cover this). Might add arms in much later, but I wanted to get her started on a low volume program (2 sets of each per workout, eventually 3) that was extremely simple (mostly all machines) and she can work up from there at her pace. Suggested using 10-12 reps with double progression as a starting point.
Can someone confirm this or tell me otherwise, but for the hypertrophy progression part, is he saying do 6 sets at rpe 8 and then go on to do another 2 sets till failure, and what does the minus 10% mean? I’m just struggling a bit to understand if that’s what it means or not, any help will be much appreciated.
He is saying if it's squat day, you are going to warm up and work up using sets of 6 to a top set at RPE 8. So lets say we work up to a set at 405 x 6 RPE 8 - you will then AMRAP 365, and then AMRAP 325
I'm sorry if this is a dumb question and maybe I just missed the really obvious answer but: how many SETS would you actually be doing in each of these sessions? a single working set + a single amrap of each excercise? even by minimalist standards, this seems to be a crazy low amount of volume
Low volumes are still effective for some gains. The newer research shows gains as low as one rep per week, obviously not the ideal or optimal amount, but a few sets is still effective for maintenance at the very least.
I feel as if this program has even more applications beyond being for lifters constrained by time. It can be for lifters who want to dedicate more to cardio or conditioning, lifters who really want to push certain accessories, or even just as a general cutting program. As you suggested it can be used to re-sensitize yourself to volume as well so when you do start blasting, you'll really take off. Would you suggest ever deloading on this program or does it become less necessary?
The Stronger By Science Programs by Greg Nuckols, depending on the variation you pick, also fit this type of training perfectly fine. Good that you shine light on this topic. It seems like everywhere else in life people seek for the 80/20, but for training everybody seeks for the 110% which for most of the people isn't necessary.
I specialize in clients with manual labor jobs. I will say that it depends on the type of manual labor and energy systems involved, repetitively stressed areas, etc.. each tissue group needs to be addressed strategically. Exercise selection needs to accommodate both the labor job and performance goals concurrently so most of the lifting needs to be extremely high stimulus to fatigue. Barbell training needs to be maximized based upon available fatiguability and then adjusted by trimming its volume based on [edit:misspell] how fatiguing the work day was
I do the royal court every day, I do variations in tempo, exercise difficulty, length of time, etc. It is a simple exercise routine my dad gave me the book back when he said I was too young to lift weights at 12
I don't understand the progression. What does "top 6" in "top 6 @rpe8" means ? Then you have to follow this set by as many repetition as possible (so an all out effort ?) ?
there are many ways to make it fast you can do biceps curls between squats sets or in break time to next set Triceps between deadlift sets or in break times super set ohp with chinaps bench press with rows itp
Hey Alex , I reckon you should get a video out there about shoulder injuries/ overuse injuries and how you’ve kept your shoulders so strong and healthy for so long ! I struggle massively with chronic shoulder pain like tendinitis or bursitis even though I really do keep my form 100% clean all the time but as soon as I start putting in rpe8 effort or above I run into pain that puts me out ! Surely im not the only one who wants to know how you ohp so much with little to no injuries!
Great suggestion as I have just recently moved into a strength block from mainly doing all hypertrophy work in the last 10 months and am now dealing with shoulder pain lol.
@@irfuel your rotator cuff muscles are going to be getting stimulus from regular shoulder training. How is doing extra banded work going to help prevent injury? If anything it'll lead to more injury because the stabilizing nature of those muscles will be compromised due to fatigue. If there's one thing you absolutely do not need in weight training, it's direct rotator cuff muscle training.
@Kalem if high rep band work fatigues you to the point it affects your sessions, you need the direct rotator cuff work, cause your shoulders are fucked lmao.
Your quality is top tier. One thing that I had to face, and I'm sure other lifters too, is how to adjust or completely rewrite your program after some time off (week, month or more). I would love to know your take on this. Keep it up, you're almost at 100k!
Bromley had a great vid on how and why he was using a variation on the Greyskull LP to return to form! I believe the tl;dr was that you can build capacity (especially b/c of the AMRAP set) and sharpen up (with the loads growing as your skill grows), so when the LP peters out you'll have reliable top-set and rep numbers to build a program around
I know it's late. But this video really helped me make a new program, outline. That i will run for a bit. So thank you. I've made it hypertrophy focused and included som rehab, for my shitty golfers elbow.
Here it is. 4 day program Progression 3*5 (set 3 amrap) Squat, Larsen Progression 3*8 (set 3 amrap) Rdl, DB Bench, leg press Day 1 Squat Larsen press PECS Quads Bicep Tricep Abs Day 2 Rdl Hamstrings Rows chest supported Reer delt Medial delt Rehab Rehab Day 3 Db incline bench Maschine press Vertical pull Tricep Bicep Rehab Rehab Day 4 Leg press Quads Row Medial delt Reer delt Hip abduction
No, working set is around 78% 1RM. Just warm up to prepare yourself. For me on bench, I would do 45x10, 95x10, 135x10,185x5, 225x3 then 265x6 for my working set.
There are just two working sets per movement in the general version: the top set and the AMRAP. So the sts before the top sets will be just warmup - enough to prepare you, but not enough to tire you. Generally a few sets where the reps decrease as you add weight towards the working sets.
@@JValerianS The reason I asked is because the biggest proponents of RPE (RTS, Barbell Medicine, etc) suggest ascending sets of the rep range as the most accurate way to judge where your top set will be, and Bromley specifically said this was not a percentage based program to allow for that autoregulation and avoid accidental overshooting.
@@Feegle32 Just realized that might be just the reason that the reps are 3-6 and not a specific number - once you hit your working weight after warmup, the RPE determines the amount of reps you choose to do that session
Minimalism is a big deal for those of us that do other sports. If have to do 45 hrs carpentry a week. Pluss I want at least one BJJ class and at least one kick boxing class a week. But still want to get bigger and stronger well then I have to be efficient. I only train one weight session a week and supplement it with Push ups . That Saturday sesh is hard . 1 worm up set . Then a set with weight that forces failure between 8 and 12 reps. Followed by a heavier one forcing failure at 4 to 6 reps . I do that for every exercise Squat , bench, deadlift, snatch , overhead press, pull ups . Pull overs crucifix , lat raises, bicep and tricep curls. Go up 2kg every week. With all the other activities it's more than enough for me .
7:44 I did an overnight shift at a warehouse for a whole summer and would go to a 24-7 gym after LONG shifts as late as 3, 4, or 5 AM. I often look back at that summer as proof that I can get through anything if I keep lifting. I was only 19
There are a few really minimalistic programs: Easy Strength by Dan John, Drunk Russian by Steve Shaw, Naked Warrior by Pavel Tsatsouline, Power to The People also by Pavel.
Based on rel. intensity tables, top set of 6 @ RPE 8 should yield a back-off AMRAP at 11 reps. 3 @ RPE 8 would yield a back-off AMRAP of 9 reps. Using those rep goals for progressing the top set seems like a really good way of autoregulating. Your hypertrophy variant seems like an improvement on a lot of the LP programs - even better than the greyskull approach with the + set at the end. I think that approach would prevent a lot of newbies from overreaching... maybe use top triples to progress the DL and top 6's for everything else...
When I need a short workout in my home gym, I usually focus on one modality. For example, just using the barbell on the floor or just the cable pulley, since setting up really eats into the time.
we all can "move forward" and sure 90% of it is showing up, that sounds good... though from what I see almost daily of all the people who show up, they are just in the way!! taking the weights and space and most of the time on the phone, oblivious to the people WAITING for the space... that said, sure, just show up, and DO WHAT?? MOST DON'T KNOW what to do, and most gym "trainers" don't either, from the exercises I see them give there people to do. So move forward but everyone knows your genes are a huge limiting factor, so be realistic about what you got to work with, and then max that sh!t up!! Moving "forward" indefinitely is not possible, at some point you have to see the guy has done as much as his genes will allow, what is sad is to see these huge guys with great bone structure and obvious genes benefits, and fat and lazy and not getting past the 25 pound weights!! What I wouldn't do with those genes!!
Honestly, the default should probably be minimalist. Just do something. I am involved with grappling sports. I don't want to spend a ton of time burning myself out lifting. But strength is incredibly helpful so a bare bones workout i can get in and get done is great. Most people just don't find lifting to be all that fun. Again, being able to get something done is better than doing nothing. Grind culture has convinced everyone that everything they do should be 100% which is dumb. Save that for the things you really care about. It is ok to be average at everything else. I would rather see my students on the mats 2x a week every week than be there 5x one week and not at all the next.
I travel a lot for work and its ramping back up nowadays to pre-covid consistency, so there are definitely periods of time where I have to kind of go with minimalism. I usually just find a local gym, maybe even a crossfit place since theres one everywhere and do some big barbell movements and call it a day. My typical workout while I'm away is just a simple barbell and a mix of OHP/Push Press, Back squat, RDL's, Rows, etc, and if there are dumbbells I'll throw in some skullcrushers/extensions and curls/lateral raises. I always bring a band with me wherever I go just in case since I can use that for prehab stuff wherever (I like to do a lot of pull-aparts, and the like due to iffy shoulders over the years). This is usually enough to keep practically all my strength up until I'm back at home.
This is pretty much what I did for November and December. I’d get a nasty cold for a week and know I needed a reset, then it happened again. Finally just said I’d noodle around until the new year trying different variations, which was fun and educational. By the time January rolled around I was ready to get back to my program and didn’t feel like I had really lost much.
I honestly don't understand the progression. You do 3-6 reps of any amount of weight on the bar you want that day, as long as you hit the reps? Then followed by two back off sets of that deloaded 10% for an amrep?
very cool video, but please stop doing dumbbell flys :,D they are nonsense, they dont trigger other muscle tissue as if you do benchpress (variations) or pushups
This is absolutely great. Anybody have recommendations if you didn’t want to do AMRAPs? I drop to minimalism to facilitate a LOT of high volume running and biking cardio so AMRAPs can be rougher. Do the back off sets but do 2-3 with 8RPE for them?
If you have a low number of sets in a week then it becomes necessary that each set is high intensity. With that in mind, I think RPE 10 works best (AMRAP) but RPE 9 would work well too
Alex, do you have a video on how to program strength training for those who do some kind of intense physical work, or in the army, in the police, or just train muay thai or mma 2-3-4 times a week?
I train BJJ and started barbell training when I was 6 months into BJJ. I’d never trained with weights prior to that. I used a modified Starting Strength in which I lift twice per week and BJJ twice per week. I also have a day where I do a few bodyweight squats, push-ups and chin-ups to get a pump. I’m pushing 40, if I were 10 younger I’d be able to train more BJJ.
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Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
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Hey Alex , I reckon you should get a video out there about shoulder injuries/ overuse injuries and how you’ve kept your shoulders so strong and healthy for so long while you’ve pressed heavy for so long successfully , I struggle massively with chronic shoulder pain like tendinitis or bursitis even though I really do keep my form 100% clean all the time but as soon as I start putting in rpe8 effort or above I run into pain that puts me out ! Surely im not the only one who wants to know how you ohp so much with little to no injuries!
What does "top 6" in "top 6 @rpe8" means?
Glad you put this out. "Optimization Culture" is a real thing that we all get hung up on, and makes us feel like if we're not "maximizing gains" then we're just wasting time. I work full time with 3 kids. 1hr full body 3x/week is about the max I can push it for time and it's very effective. Maybe I'm only hitting 90% of my potential, but that's still an A in my book.
1 hour 3x more than enough.
So when will somebody list ONE, just ONE non-selfish, non-narcissistic, moral, ethical, rational, logical reason to force innocent beings against their will, without their consent/permission into a dimension of guaranteed exploitation from all points of views, suffering and finally horrible death ?... aaaand if hell is real, then as a bonus they will burn for ETERNITY in hell... baking cookies without an oven with grandma and grandpa… fun times ahead for the victims of NPC breediots.
Apparently NPCs DELUDE themselves that their relatives/friends are going to heaven, when the bible is clear that the ‘loving’ god of the bible will send 80- 90% of created humans to hell. But how could NPCs know this tidbit when their bible is used for decorative purposes and as dust collector.
some sanity speaks right here
I do only one time Gym all body 1.5hours. Mainly I run and cycling. Maybe I split body so two times a week.
@@kipponi how many Sets? Im hoping your intensity is high so you're able to maintain/build muscle working out once a week
Great point. Doesn't make sense using a maximal approach for diminishing returns which is unfit for most anyway. Get the most from a minimal approach which is always applicable.
great video as usual but I don't understand how many sets of each I'm supposed to do?
I take that back i'm a dumbass I completely missed the point!
You mention work stress/general life chaos a lot, but another great use case for minimalist strength training is if you're shifting your focus to other modalities, i.e. trying to get your mile time down, or focusing on BJJ or some other specific sport that's going to impact your recovery.
It was very well explained but I need more clarification about sets. Let's say that I'll choose the general progression "method". So I do 1-2 warm up sets and based on that I'll come up with a weight for my "working sets" that I can do 6 reps @8? And that is my only top set or do I go based on how minimalistic I wanna go? I understand that more sets = more volume = most likely more gainz. This is not even for myself but I love to educate myself about this topic. Thanks a lot Bromley!
in reality I would prolly have to do 1-2 warmup sets and 1-2 more "workingish sets" to find the right weight for 6 reps @8. So I guess I have answered myself, kek.
What does "top 6" in "top 6 @rpe8" means?
Minimalist Training is an absolute GODSEND for those of us with actual commitments outside the gym. It's also a great way to get people into lifting, it's actually how I got my daughter into it. Once they've been on a minimalist program for a while they can choose to go more hardcore from there, but it's a great way to get started.
So when will somebody list ONE, just ONE non-selfish, non-narcissistic, moral, ethical, rational, logical reason to force innocent beings against their will, without their consent/permission into a dimension of guaranteed exploitation from all points of views, suffering and finally horrible death ?... aaaand if hell is real, then as a bonus they will burn for ETERNITY in hell... baking cookies without an oven with grandma and grandpa… fun times ahead for the victims of NPC breediots.
Apparently NPCs DELUDE themselves that their relatives/friends are going to heaven, when the bible is clear that the ‘loving’ god of the bible will send 80- 90% of created humans to hell. But how could NPCs know this tidbit when their bible is used for decorative purposes and as dust collector.
@@incorectulpolitic didn't expect to get into a discussion about God on a Powerlifting/Strongman channel, but I'm here for the smoke.
Your stance is based upon a fallacy that people against their will get sent to Hell. On the contrary, God so loved the world that he sent Jesus to die for our sins, granting those who believe in him eternal life (John 3:16). Not only did he send Jesus to pay the price we couldn't pay, but he sent Jesus to do works for the sole purpose of us believing ( John 20). Furthermore, it is not the will or desire of God that any should perish, but that all should come to repentance and belief (2 Peter 3:9, Mark 1).
However, in order for love to be love, it must be a choice. God chose to love us, but we must also choose to love and believe in him. His choice was already made at the cross, our choice must be made today. We can choose to believe & therefore be granted eternal life in Heaven, or we can choose not to believe, and be given Hell. The ball is in your court, you have a choice, but once you make your choice you have to deal with the consequences. Jesus lived the life you and I couldn't live, he became the sacrifice that we couldn't become, paid the price we couldn't pay, and gives us the right to have eternal life. But he doesn't force that upon us. We must willingly choose Him. That's what love is.
@@richardcaraballo1185 The worst thing one can do is bring another human into this hell we call life.
There is no worse crime than bringing a child into this existence full of evil. When you give birth to a child you are basically allowing them to be potentially harmed by the all of the immoral monsters that inhabit this prison plane of existence. By giving birth you are putting your child at risk for being a victim of a rapist, murderer, abuser, etc. The breediots who force these potential risks upon their children without their consent are clearly immoral bastards who have no legitimate consideration for the well-being of their children.
Religious nutcases’ ‘logic’:
"Everyone is born a sinner "
"Sin is what causes us to suffer"
"Let's be fruitful & multiply to create countless suffering sinners"
Humans are born with sin. Sin is bad. Is it a good thing to create more sin through breeding like animals?
Gawd: Hates sin more than anything bc it's against his nature (but he still kinda created it oops)
Also Gawd: makes a rescue plan that doesn't even get rid of sin and expects all of humanity to kiss his ass for it (or burn in all eternity)
Yeah no thank you. Life is a gift bag full of poop and maggot vomit!
I do grappling and always had meathead mentiity to weight training (going super hard beyond failure) so that did work out for me very well. Now with minimalist training finally I'm looking torwards some gains.
LMAO did someone really see the word “godsend” and then had to get into a fuss about it?
This is a bit different from The Minimalist in your Base Strength book. A pdf of this would be great. Even if just for Patreon members....
+1 I'd love a text version of this program
wake up babe, new bromley video just dropped (i missed her a lot today)
How’s the voices in your head?
@@pandajohn5911 keeping me company at least
Why do you call your mom that?
@@zxsw85 call my mom what ? i usually call her mom
What happened?
This is the kind of content I need. I want to be bigger and stronger than I otherwise would be but ultimately it's a hobby that has other priorities (work, family, etc) above it.
sport should bring people to health and healthy diet
without it it's pointless
it's not a hobby
it's your basic body maintenance
it's a priority just after diet
people now eat fake crap and their priorities fall apart because their body and mind falls apart
they walk drugged with brain fog on pain killers get obese and all their efforts go to shit because they prefer to live to eat not eat to live
the same with exercise
the same with family
the same with work
the same with entertainment
owning stuff
learning and believing
in non egoistic or slavish way
Carpe Diem
@@szymonbaranowski8184 Getting bigger and stronger is just a hobby unless you're making a living of of it. You don't need to deadlift 600lbs to be healthy
@@cliffonator1111 I agree, you definitely don’t need to be able to lift that much, in all honesty, even just a 225lbs deadlift is probably farrrr more (imo) than most people will have to lift in general day to day
@@szymonbaranowski8184 Physical activity you can recover from is fundamental to health, yes. Exercise for any other purpose is either part of a profession or a hobby. Hobbies can be enriching and challenging both mentally and physically.
Furthermore. hobbies themselves (and acknowledging them as such, as activities done for their own sake, rather than for some instrumental reason) are fundamental to well-being as well. I understand your point, being a coach and athlete myself, but I do believe there is nothing wrong with acknowledging hobbies as what they are in a productivity, grindset-focused society.
I thought the same, that acknowledging my music hobby as such was somehow degrading to the activity itself, but I learned that that's just a lens that wasn't particularly useful. Carpe Diem indeed!
I love that you'll cover both max and minimum approaches.
Life is more than lifting for most, it also is our stress reliever.
I just wish I had room for a bench.
Can’t find room for a bench?
@@daytonasayswhat9333 when you have only 1 room and its also your bedroom kinda cramped.
@@nope8535 Do you have somewhere outside you could put it? And by 1 room do you mean literally? Or do you have a living room (even if also small)?
You don't need a bench, you can focus on weighted dips and/or press variations instead.
@@gracefool I've been focusing on weighted or banded pushups but recently started doing floor presses. I just wanted to add bench for variation and make doing flys easier.
What do you mean by "Work up to"? For ex, in the General Progression - "work up to Top 3-6 ?
I did 9 sets of squats and 6 of bent over row today, bc I hate them and doing them makes me stronger. Thanks!
Can anyone explain the terminology to me? Does "work up to top 3-6" mean you do three to six sets warming up to your top set? What are the rep goals for all these sets, including the top set?
Lol I came here looking for this answer too
No- you will have 2 working sets per exercise total. You work up to 1 "top set" of 3-6 reps; after that you perform AMRAP at 90% of the top set weight (as many reps as possible)..
For example: you warmup squat and keep adding weight until you hit a 5 rep set that feels like you could only do 2 more reps. That is the "Top Set". You pull of 10% of the weight and hit the AMRAP. (The rep count of the Top Set depends on your preference and if you are doing the general, strength, or hypertrophy model).
Is the top set rep range for the different models given somewhere? I'm not catching it here or in the video. I'm new, so just want to be sure I understand correctly. Thanks! @@williamwieczorek74
Thank you for this, my wife is getting into training but understandably she doesn't (yet?) want to live at the gym and she doesn't have the work capacity to do so either. I'm checking out minimalist programs when they pop up for the future when we get out of the phase where linear progression works wonders. Good to have a reference for a simple one as our gym has limited equipment. Who knows, maybe I will end up doing minimalist at some point.
Dude I just moved into a new place, I've been working a ton (plumbing) and just got a squat rack in the garage, you could not have timed this video more perfectly for me haha
This is exactly what I was looking for. Just last week I started working shifts at a fairly physichal job, right in the middle of a 21 week program, and it just threw my plan out of the window. With this I can build myself something simple and quick to do and at least I get some work in, because a structured program is just not there for me right now.
Thanks, Alexander. I don’t watch your videos - I study them. You’ve had a huge impact on my training. Happy to see how successful your channel has become.
what is meant by Top 1-3 @ RPE for strength focused workout?
Can you give a better example warm up sets etc..
Thank you for putting this out! I do Circus arts, and I've been looking for a weight training method that won't detract from my apparatus training (I only have so much energy, even in times when my recovery is up to par). Also, Behind the Neck Presses are freaking amazing, glad to see someone else suggesting them.
Hey Alex would the 3 day option be good for a combat athlete who’s training that everyday?
I’m training bjj 5-6x per week and want to run a strength program alongside it.
I was running Starting Strength but it’s becoming super fatiguing.
Been using these program for 3 weeks now and absolutely been loving it Thankyou so much for this content
How were the results??
Thinking of starting this tommorow.
Question: What does Top6 or Top3-6 precisely mean? Can you give an example for squats please.
I'm familiar with RPE and AMRAP, I also think I know what "top-sets" are but I fail to understand the part about "Progression" starting at 19:08. I didnt understand what Top6 means in the context of your program. (For example I squat with 120kg on week1 and I can do 6-6-6 reps RPE8-> Week 2 I increase weights and can only do 6-6-5 RPE9..now I shouldn't increase the weights until I can finish 6-6-6 RPE8 again?) A small example to understand the different progressions would be very helpful, thanks :) "Top" really confuses me (never heard about it in germany)
Help much appreciated, thanks a lot in advance!
I think Top3-6 means "one set of 3 to 6 reps (your chioce)" If you want a bit more hypertrophy, work up to a top set of 6 at RPE 8, then drop the weight 10% and do As Many Reps As Possible (AMRAP) - so only two work sets per lift. If you are focused more on strength, then do your RPE 8 set at only 3 reps or 1 rep.
Okay so its completly bullshit that he calls it Top6, it just means "warmup-sets, then a single set of 6" - basically a fancy way to write 1x6
Thanks a lot
@@billherington I agree, that was not clear. How did it work for you?
That helps, thanks! @@MrYouDougTube
Nice timing! I just got my wife started on a 'minimalist' routine. Tried to get her going on all the useful compounds (absolutely full ROM) with a few key isolations that she's weak in. Hip hinge first (DB RDL, back extension, etc), then chest press + machine row superset, machine squat with moderate stance + standing calve raise superset, lat pulldown + shoulder press superset, and some hip adduction / abduction to help get her hips going (until squats more or less cover this). Might add arms in much later, but I wanted to get her started on a low volume program (2 sets of each per workout, eventually 3) that was extremely simple (mostly all machines) and she can work up from there at her pace. Suggested using 10-12 reps with double progression as a starting point.
Can someone confirm this or tell me otherwise, but for the hypertrophy progression part, is he saying do 6 sets at rpe 8 and then go on to do another 2 sets till failure, and what does the minus 10% mean? I’m just struggling a bit to understand if that’s what it means or not, any help will be much appreciated.
He is saying if it's squat day, you are going to warm up and work up using sets of 6 to a top set at RPE 8. So lets say we work up to a set at 405 x 6 RPE 8 - you will then AMRAP 365, and then AMRAP 325
I'm sorry if this is a dumb question and maybe I just missed the really obvious answer but: how many SETS would you actually be doing in each of these sessions? a single working set + a single amrap of each excercise? even by minimalist standards, this seems to be a crazy low amount of volume
I have the same question
Low volumes are still effective for some gains. The newer research shows gains as low as one rep per week, obviously not the ideal or optimal amount, but a few sets is still effective for maintenance at the very least.
I feel as if this program has even more applications beyond being for lifters constrained by time. It can be for lifters who want to dedicate more to cardio or conditioning, lifters who really want to push certain accessories, or even just as a general cutting program. As you suggested it can be used to re-sensitize yourself to volume as well so when you do start blasting, you'll really take off.
Would you suggest ever deloading on this program or does it become less necessary?
How many sets?
Hey, could someone explain what the "TOP" means here? For example Top 3-6, I'm not really sure if I understand.
Are there age requirements...meaning someone over 65 or 72
The Stronger By Science Programs by Greg Nuckols, depending on the variation you pick, also fit this type of training perfectly fine.
Good that you shine light on this topic. It seems like everywhere else in life people seek for the 80/20, but for training everybody seeks for the 110% which for most of the people isn't necessary.
I specialize in clients with manual labor jobs. I will say that it depends on the type of manual labor and energy systems involved, repetitively stressed areas, etc.. each tissue group needs to be addressed strategically. Exercise selection needs to accommodate both the labor job and performance goals concurrently so most of the lifting needs to be extremely high stimulus to fatigue. Barbell training needs to be maximized based upon available fatiguability and then adjusted by trimming its volume based on [edit:misspell] how fatiguing the work day was
You just saved me so much time. I’ve been looking for something like this and like a chunky Superman you swooped in to save the day.
So is it 3 to 6 Reps 8, if you're feeling happy?! How many sets of each workout? Apologies if I sound like a noob, lol.
I do the royal court every day, I do variations in tempo, exercise difficulty, length of time, etc. It is a simple exercise routine my dad gave me the book back when he said I was too young to lift weights at 12
I blasted past plateaus with minimalist training. I can recover easy from a few heavy efford sets
So every session you work up to your top set of 3-6 @ 8 RPE? Or once you know your top set @ 8 RPE you look to progress from there every session?
RPE varies by the day... however once you hit a few of these workouts then yeah you would have a decent gauge of what your 3@8 typically is..
My program looks a lot like this... Day 1 squat 5x5, day 2 deadlift 5x5..then repeat.. RPE 7-8
I don't understand the progression. What does "top 6" in "top 6 @rpe8" means ? Then you have to follow this set by as many repetition as possible (so an all out effort ?) ?
Nothing pisses a woman off like going to the gym and looking happy about it
there are many ways to make it fast
you can do biceps curls between squats sets or in break time to next set
Triceps between deadlift sets or in break times
super set ohp with chinaps
bench press with rows
itp
What does top set of 3-6 mean?
Could you please do a review of the Tactical Barbell program? I'd love to hear your opinions on it. It kind of fits in to minimalist training
Just started working as a medic and lifting shorter sessions so I really appreciate this video thanks for the help
Hey Alex , I reckon you should get a video out there about shoulder injuries/ overuse injuries and how you’ve kept your shoulders so strong and healthy for so long ! I struggle massively with chronic shoulder pain like tendinitis or bursitis even though I really do keep my form 100% clean all the time but as soon as I start putting in rpe8 effort or above I run into pain that puts me out ! Surely im not the only one who wants to know how you ohp so much with little to no injuries!
Good suggestion let's hope it can happen
Great suggestion as I have just recently moved into a strength block from mainly doing all hypertrophy work in the last 10 months and am now dealing with shoulder pain lol.
Do a shit ton of band work for your internal/external rotators. Try to pump as much blood as possible into those muscles.
@@irfuel your rotator cuff muscles are going to be getting stimulus from regular shoulder training. How is doing extra banded work going to help prevent injury? If anything it'll lead to more injury because the stabilizing nature of those muscles will be compromised due to fatigue. If there's one thing you absolutely do not need in weight training, it's direct rotator cuff muscle training.
@Kalem if high rep band work fatigues you to the point it affects your sessions, you need the direct rotator cuff work, cause your shoulders are fucked lmao.
This is too complicated for me
Well, that was the most useful video on training that I’ve seen in a long time. It’s exactly what I need. Thank you for the great content
Your quality is top tier.
One thing that I had to face, and I'm sure other lifters too, is how to adjust or completely rewrite your program after some time off (week, month or more). I would love to know your take on this.
Keep it up, you're almost at 100k!
Bromley had a great vid on how and why he was using a variation on the Greyskull LP to return to form! I believe the tl;dr was that you can build capacity (especially b/c of the AMRAP set) and sharpen up (with the loads growing as your skill grows), so when the LP peters out you'll have reliable top-set and rep numbers to build a program around
I liked Pavel Tsatoulines Power to the People
Stop complicating dude.
what is top mean? 3-6 reps with the heaviest weight?
i throw in some plyometrics & and oly lift at the beginning and its been great
I know it's late. But this video really helped me make a new program, outline. That i will run for a bit. So thank you. I've made it hypertrophy focused and included som rehab, for my shitty golfers elbow.
Here it is.
4 day program
Progression 3*5 (set 3 amrap) Squat, Larsen
Progression 3*8 (set 3 amrap) Rdl, DB Bench, leg press
Day 1
Squat
Larsen press
PECS
Quads
Bicep
Tricep
Abs
Day 2
Rdl
Hamstrings
Rows chest supported
Reer delt
Medial delt
Rehab
Rehab
Day 3
Db incline bench
Maschine press
Vertical pull
Tricep
Bicep
Rehab
Rehab
Day 4
Leg press
Quads
Row
Medial delt
Reer delt
Hip abduction
That is not what I would call "minimalism". It's actually a shit ton of work😂
Only 1-2 sets per exercise.
So if you’re going for a top set of 6, just do 6’s until you hit @8? And repeat for each exercise?
No, working set is around 78% 1RM. Just warm up to prepare yourself. For me on bench, I would do 45x10, 95x10, 135x10,185x5, 225x3 then 265x6 for my working set.
There are just two working sets per movement in the general version: the top set and the AMRAP. So the sts before the top sets will be just warmup - enough to prepare you, but not enough to tire you. Generally a few sets where the reps decrease as you add weight towards the working sets.
@@JValerianS The reason I asked is because the biggest proponents of RPE (RTS, Barbell Medicine, etc) suggest ascending sets of the rep range as the most accurate way to judge where your top set will be, and Bromley specifically said this was not a percentage based program to allow for that autoregulation and avoid accidental overshooting.
@@Feegle32 Ok, I see where you're coming from now!
@@Feegle32 Just realized that might be just the reason that the reps are 3-6 and not a specific number - once you hit your working weight after warmup, the RPE determines the amount of reps you choose to do that session
Minimalism is a big deal for those of us that do other sports. If have to do 45 hrs carpentry a week. Pluss I want at least one BJJ class and at least one kick boxing class a week.
But still want to get bigger and stronger well then I have to be efficient. I only train one weight session a week and supplement it with Push ups .
That Saturday sesh is hard . 1 worm up set . Then a set with weight that forces failure between 8 and 12 reps. Followed by a heavier one forcing failure at 4 to 6 reps .
I do that for every exercise
Squat , bench, deadlift, snatch , overhead press, pull ups . Pull overs crucifix , lat raises, bicep and tricep curls.
Go up 2kg every week.
With all the other activities it's more than enough for me .
This is insanely good info, sharing this with my program hopping buddies 🔥🔥🔥
I'm at an age where pain and gain don't work in the same sentence. Joint protection is a big thing at 60 yrs old. Tendons are easier to hurt
Heck, I'm almost 40 and this is true for me too.
7:44 I did an overnight shift at a warehouse for a whole summer and would go to a 24-7 gym after LONG shifts as late as 3, 4, or 5 AM. I often look back at that summer as proof that I can get through anything if I keep lifting. I was only 19
There are a few really minimalistic programs: Easy Strength by Dan John, Drunk Russian by Steve Shaw, Naked Warrior by Pavel Tsatsouline, Power to The People also by Pavel.
Just to clarify, do we do curls etc with the same topset + dropset approach or just do whatever. It kind of doesn’t matter but I still want to know
Do you, perchance, have an extra 4 tenets for a total of 9 tenets and they would be of the ancestral kind?
Based on rel. intensity tables, top set of 6 @ RPE 8 should yield a back-off AMRAP at 11 reps. 3 @ RPE 8 would yield a back-off AMRAP of 9 reps. Using those rep goals for progressing the top set seems like a really good way of autoregulating. Your hypertrophy variant seems like an improvement on a lot of the LP programs - even better than the greyskull approach with the + set at the end. I think that approach would prevent a lot of newbies from overreaching... maybe use top triples to progress the DL and top 6's for everything else...
When I need a short workout in my home gym, I usually focus on one modality. For example, just using the barbell on the floor or just the cable pulley, since setting up really eats into the time.
we all can "move forward" and sure 90% of it is showing up, that sounds good... though from what I see almost daily of all the people who show up, they are just in the way!! taking the weights and space and most of the time on the phone, oblivious to the people WAITING for the space... that said, sure, just show up, and DO WHAT?? MOST DON'T KNOW what to do, and most gym "trainers" don't either, from the exercises I see them give there people to do.
So move forward but everyone knows your genes are a huge limiting factor, so be realistic about what you got to work with, and then max that sh!t up!! Moving "forward" indefinitely is not possible, at some point you have to see the guy has done as much as his genes will allow, what is sad is to see these huge guys with great bone structure and obvious genes benefits, and fat and lazy and not getting past the 25 pound weights!! What I wouldn't do with those genes!!
Love the programs and info, the 10% reduction sets in the lest program which becomes AMRAPS are RPE 10 then by definition ?
Work is picking up like crazy and this is really helpful. Great video as a whole. The layout and reasoning before the program make a ton of sense.
Are these the 5 ancestral tenants
Honestly, the default should probably be minimalist. Just do something. I am involved with grappling sports. I don't want to spend a ton of time burning myself out lifting. But strength is incredibly helpful so a bare bones workout i can get in and get done is great. Most people just don't find lifting to be all that fun. Again, being able to get something done is better than doing nothing. Grind culture has convinced everyone that everything they do should be 100% which is dumb. Save that for the things you really care about. It is ok to be average at everything else. I would rather see my students on the mats 2x a week every week than be there 5x one week and not at all the next.
For a fairly new lifter, do you recommend this model or the novice template and progression model from Peak Strength ?
I travel a lot for work and its ramping back up nowadays to pre-covid consistency, so there are definitely periods of time where I have to kind of go with minimalism.
I usually just find a local gym, maybe even a crossfit place since theres one everywhere and do some big barbell movements and call it a day. My typical workout while I'm away is just a simple barbell and a mix of OHP/Push Press, Back squat, RDL's, Rows, etc, and if there are dumbbells I'll throw in some skullcrushers/extensions and curls/lateral raises. I always bring a band with me wherever I go just in case since I can use that for prehab stuff wherever (I like to do a lot of pull-aparts, and the like due to iffy shoulders over the years).
This is usually enough to keep practically all my strength up until I'm back at home.
What does TOP mean?
Why , you can be like Lee Weiland and say your body is your gym and it’s the “best” way to build strength, especially functional strength…. Lol
This is pretty much what I did for November and December. I’d get a nasty cold for a week and know I needed a reset, then it happened again. Finally just said I’d noodle around until the new year trying different variations, which was fun and educational. By the time January rolled around I was ready to get back to my program and didn’t feel like I had really lost much.
How about 2 sets of 5 for the rest of my life? Is that fine? Thank you.
Of course. You only need 2-3 sessions a week to benefit from resistance training.
@@jacklauren9359 thank you very much
I honestly don't understand the progression. You do 3-6 reps of any amount of weight on the bar you want that day, as long as you hit the reps? Then followed by two back off sets of that deloaded 10% for an amrep?
very cool video, but please stop doing dumbbell flys :,D
they are nonsense, they dont trigger other muscle tissue as if you do benchpress (variations) or pushups
Gotta eat... Gotta sleep.... Gotta be consistent... even if it's a 20 - to 30-minute routine, it can make a difference
Very great video thank you for providing REAL content
This is absolutely great. Anybody have recommendations if you didn’t want to do AMRAPs? I drop to minimalism to facilitate a LOT of high volume running and biking cardio so AMRAPs can be rougher.
Do the back off sets but do 2-3 with 8RPE for them?
If you have a low number of sets in a week then it becomes necessary that each set is high intensity. With that in mind, I think RPE 10 works best (AMRAP) but RPE 9 would work well too
"Anyone can do this, anywhere" he says casually curling 60kgs for reps😂
effort and intensity > any other factors.
edit: my opinion, obviously but don’t overthink it. just make sure your sets go hard af and eat food.
All these guys out here built like brick shit houses, and I'm over here built like a shit-brick house. 😢
Just started a form of the GZCL program, and compared to what I've done in the past it is somewhat minimalist. 2 weeks in and my body feels amazing.
minimalist video took 30mins😂
A bunch of talking no work out for strength click bait you not getting any strength out of this video just our lip.
Im 64yrs and RETIRED…
no worries,problems or life drama,first time in 40yrs.
all i have to do is train🏋🏽and eat🥚🥦🦃🤙🏽
enjoy it brother!
“A little often, over a long haul” has been successful for me
What a great breakdown. Will be trying these out next month. Thanks brother😎👍
New first time dad here, great timing. Thank you 👍
Will this be on boostcamp?
Inshallah they'll do it
Less is not more...JUST ENOUGH IS MORE.....
Could I do a 2 week version of this? I don't mind the workouts going up to an hour.
Alex, do you have a video on how to program strength training for those who do some kind of intense physical work, or in the army, in the police, or just train muay thai or mma 2-3-4 times a week?
I train BJJ and started barbell training when I was 6 months into BJJ.
I’d never trained with weights prior to that.
I used a modified Starting Strength in which I lift twice per week and BJJ twice per week. I also have a day where I do a few bodyweight squats, push-ups and chin-ups to get a pump.
I’m pushing 40, if I were 10 younger I’d be able to train more BJJ.
I always get pissed when people use my photo in their thumbnails without permission.
Strong as shit, how nice.
Strong as what?
Shit, oh lovely.
Why is everyone so interested in “gaining?” Is that because most people are beginners?
This is also useful for athletes, too much lifting interferes with the sport