I did it, im wrecked :P. Dont you think that training abs beetween full body movements like ohp,dl,squats are dangerous for weak abs individuals? It could affect proper technique during the lifts, at least it affected mine while i was doing split jerk (instead of log press) :P. But i am that kind od individual with weak abs so maybe it will get better. :P
I don't think it is dangerous. if they are that weak, do a little bit less. So instead of 10 reps, do 5. But that is a problem that needs to get fixed quickly or you are going to have a serious back issue or hernia very soon, so hit those things man. i think it would be more dangerous to NOT be working on that
Hey Brian, I recently heard about your videos from a strongman friend. I did bodybuilding for about two years and recently discovered the miracle of strength! I'm now just in the pursuit of being a beast, which you definitely personify... awesome stuff man! I hope you get what you want from making these videos because your content is way above par. 👍🏼
Great video! Awesome breakdown! Did something similar for today's exercise, except I combined the OHP with deadlifts and rack pulls. Had to make up for a lazy week. Thank you so much, Brian! Your videos and programs (including the awesome collabs.) have helped me so much in developing my training!
I love giant sets. They’re awesome. Thank you for introducing them to me. They’re so beneficial for better conditioning and time efficiency and they allow me to target muscles that I otherwise wouldn’t able to target in a particular session. Really appreciate your help. Thank you! 🙏
I’m not ready for giant sets yet, but I use supersets and they’re a game changer. I don’t think most people have the time to properly warm up and hit an appropriate amount of volume and get enough rest between sets when staggering every exercise. Nor do they likely have the focus and grit to do much meaningful after 90-120 minutes already in the gym.
@@jmass4207I mostly use giant sets for exercises that aren’t very fatiguing like wrist curls, calf raises and lateral raises. Supersets are awesome too and they’re definitely better for movements that require more overall effort and cause relatively more fatigue like rows and presses especially if the goal is to maximize hypertrophy. Giant sets are certainly an amazing option for improving training efficiency though. Most of my training currently revolves around straight sets because my main goal is to optimize muscle gains but I periodically incorporate giant sets as well as supersets in my training to get more work done in less time. Some muscles simply require more volume and using giant sets is a very effective strategy for that purpose as I can do that extra training volume without increasing the duration of my training sessions too much. Giant sets are quite beneficial for individuals that don’t have enough time to train and have to keep their sessions short. Generally, I do 3-4 exercises in a giant set. The first two exercises target larger muscles and the remaining two target smaller muscles. All exercises in my giant set target muscles that don’t have much overlap with each other.
I did not know that exercise was called "waiter's walk". I do it as a warm up for the snatch, but the "duck walk" variation. I learn something new from you every time, dude. Also, you're right about doing some kind of core training for the overhead press. The first time I did it, my obliques were on fire, but went again, and again, and again, and I wanted to die, and I wanted to die some more. HA!!!
recently started watching your stuff really interesting easy to follow even for an old non competitive geezer like myself. Always looking for different new (even if it's just " new" to me) ways to train. Great stuff and all the best
Man that bro superset cracked me up! I am wondering if you could do a video one day on a year periodization. How do you plan your yearly training? Those your focus change from one aspect to the other, say more structural balannce and basic cardio in the offseason ? Extremely nice video though! Keep it up!
Sure will man, but honestly my training only changes in specificity when i have a comp coming up. Strongman is kind of year round sport so there isn't much of an off season. Other than that, I am always trying to drive up my base strength and i do conditioning year round. I actually become weaker as a contest nears because i stop doing a lot of the other stuff but it is needed if you want to do well with events
Awesome tips. thanks as always. I would love to see a video about the history of Neversate. How/Why you decided to become a gym owner (or why did you stop doing whatever it was you were doing before), how it has grown equipment or membership wise, and how long its been around, How much equipment did you already have prior to opening (and how much have you acquired), etc. These would probably be good questions for reddit, but i'm not to keen on signing up at this time.
I enjoy all of your videos. You have helped me so much already and now I have added a finisher to every day which has got a few crazy looks from neighbors. 1st I carry some plates around the block then I take the unicycle around X 3 rounds each. just thot I'd share. Good luck at Nationals.
That's awesome! Glad you had fun! It was fun to read through all the questions and answers too! You even answered one of my questions at like.. 11 or so your time last night? Very cool of you to care that much.
Hey dude great video! It would be great if you plan to make "How I program..." for other major lifts in the future. Now do you do some rowing type movements and presses on deadlift days ? I saw that you do rows on pressing days to even out with the presses so I figured is there a vise versa ?
I am definitely going to go over how I program the big 4 and on deadlift and squat days I superset it with something explosive prior in place of the antagonist muscle group. So i will do kb swings, kb snatches, dimel deadlifts, jumps or throws on these days, but i will be going over all of that
lmao! "My life sucks! Blah blah blah" Once again, appreciate the info. I can NOT wait to start implementing your advice into my workout sessions. Thank You
Great video Brian as always ! I wonder though, doesn't your Tier I "technique work" tires you too much for the Tier II "strenght part" ? Doesn't your 5 by 5 feels a bit weak ?
Thanks, when I do a close grip bench press I tend to fell less stress on my shoulders, how much of a percentage would you give for shoulder involvement in the close grip bench press?
Thank you for always interesting content! Is there "right" ratio for OHP/BP via BW for beginner, intermediate (2-3 years exp.) and advanced (4-6 years exp.) athlete? And how many reps you do with 80% 1RM (fiber test) for OHP, BP, SQ, DL? Good luck on Nationals!
I don't think their is an exact ration. i have some people in my gym who can OHP more than they can bench. At the beginning it think it depends on what type of muscular neurology you already have programed in. After the it is just learning the motor patterns . Hmmm 80% reps numbers 1RM OHP is 385. 80%is 250. I am sure i have that for 12-15 Reps 1RM Bench is 505. 80%is 405. I Have done that for 10-12 1RM Squat is 680. 80%is 545. I have gotten 550 for 12 and 500 for like 18 1RM Dead is 700. 80%is 560. I Have pulled that for 14 times i think. 585x13
I'm not sure in the gym but there were plenty of guys stronger than me on the mat. And everyone has problems with speed and stamina if you are not working them
How would you program if you knew the implement and weight for a coming competition? Say 4 months out from the meet? Also I've been doing overhead work times a week. Once for strength, once for reps, and once with an implement as the competition requires. Sometimes I will do the comp rules, or I will do the comp weight every minute on the minute for 5-10 reps. or I will do about 70-75% of the comp weight and do sets of the same way after a heavy single.
Hi Brian, I am training to increase my strength (mostly powerlifting/bodybuilding training), but I am wondering what you think about incorporating olympic weightlifting into my weekly training schedule. Say once a week doing olympic weightlifting. Do you think it is useful to increase strength? Keep up the good work, love your videos!
hmmm i think Orly lifting needs a lot of time and work dedicated to it if you are going to get good at it. I don't have that kind of time so i don't do it. If you are just trying to drive up your powerlifting. Do some strongman. That will drive up your numbers every time
cool video. living through you and Alan since no lifting till atleast the 20th when I see my surgeon again. by the way where did you find that black and white American flag? it's pretty cool.
Hey Brian, I want to incorporate OHPs in my workout. How do you suggest that I do so? I train using a variation of the power-lifting split: Chest day (Bench-press, parallel-bar dips, dumbbell presses) | Deadlift day (heavy deadlifts) | Leg-day (Pistol squats, front/back squats, lunges with dumbells) | Back day (weighted pull-ups, rowing, cable-pulls). Would you recommend changing the Back-day into a push-press day? Thanks a ton!
Aha! Fantastic video. I'll definitely get some benefit out of this one. In other related news, I've been under-rating my strict OHP 1RM by 15 pounds, which goes a long way to explain some programming issues I've been having!
Sir if i following Westside (i mean Conjugate,because im lifting home,not Westside barbell club) how to cycle ME or DE Bench lift and OHP variants? And how to add Weighted Chins too my Uppet lower template
"Any less, and my body forgets how to press" Hoo boy, do I feel that. If I take a week off to let my creaky old man joints recover, my bench IMMEDIATELY takes a 5-10% hit because my body forgets what a proper bar path is. It's not like I haven't done thousands of reps to burn that bar path into my motor cortex or anything.
An alternative to waiter's walks is handstands. Less specific but excellent for shoulder stability and really fun once you start to get the hang of it.
I stick to my percentages. So whatever they are laid out as. But i make sure i do those reps perfectly. I allow some wiggle room as the workout goes on after that
I only have dumbells, light kettlebells and barbells (and machines/pulleys). I do some assistance work aimed at shoulder health. I also do other stuff like farmers walks (we have a weird shrug cage thing I use). Is there much point in me worrying about OHP variations? my goal is to just get stronger and healthier - healthier being key as I've dislocated it in the past.
I think the OHP is very important if you want balanced shoulders that won't hurt you. I would add in weighted pull-ups, lots of rows and the ohp as you can handle it.
I do ohp, I meant varying the overhead movements sorry (stuff like z presses etc). I've found in the past Arnold presses have worked really well for me to build mass and stability but due to being too weak for oyll ups I'm mainly using pulleys to simulate a pull up style movement on my shoulder. Cheers for the fast answer though!! I'm currently on SL5X5 and going to move onto wendlers after I've built my strength back up so I'll get plenty of back work in there :)
Just one question, on your second speed day, are you doing the lift with leg drive or a strict press, as the % would be based off different maxes likely.
This video has terrific info in it ! Thanks for doing it Brian. My biggest shame is I can do exactly....ZERO z presses. Maybe with a broomstick, but really I have not managed to do even one with an empty barbell without rounding my back and sitting heavily on my butt-cheeks. Any advice? I have no idea why i can't even do one proper rep.
A bit worse. Not that much rounder than your lower back, but your back is definitely straighter and it looks like your hamstrings are much more in contact with the ground (which, I suspect, is part of my problem)
this is dumb, but if gaining muscle was more of a goal than conditioning, would gaint sets put you at risk at losing some of the benefits of single sets?
Hahaha no. You lose muscle from cardio when you do so much of it that your body shrinks to become more efficient at moving. That won't happen with giant sets
I can't stay away from the competition, now. There is a state meet in March. That gives me 3 weeks to condition, and 12 weeks to program my lifts for peaking. Let the games begin! Still trying to find a conditioning program from your page Neversate. gotta choose fast. I am a big lunky bastard so i gotta pick something for fat guys. any suggestions? i know you have seen fat dudes that were semi athletic do well with some of your conditioning routines? Any suggestions?
I am in the gym all day because I own it and it is my full time job. My workouts take me about an hour and fifteen minutes (including taping) and I lift 4 days a week but do some sort of conditioning or active recovery virtually every day
Nothing is ever set is stone man. Different things work for different people so each lifter is going to have to figure that out for themselves. This are just guidelines.
Honestly, Republic Commando deserves a remaster
hey Brian just wanted to say thanks for all the great, consistent content!
Absolutely Noah, i really appreciate you watching!
Everytime i come back and watch an old video i realize something simple about programming that i never thought of.
"Z" Press x Lots
Face Pulls x Many
Tricep Extensions x Tons
Can't beat that rep range haha.
"my life sucks blah blah" dont be that guy hahaha. Great video man always super interesting and trustworthy. Many thanks 👍
Thank you for watching!
between you, Alan and Omar I am getting very strong quickly. I am totally adding in z presses in my assist work this week. great content thanks!
I know your just " doing ur thing" in these vids, but i think everyone who watches can relate to SOMETHING you say...and thats BRILLIANT .
Hahaha well that is really good news! I didn't know if I was completely losing people or not!
Will there be more "How I program..." videos? that program looks solid, im going to hit it today :P
Yea man, there will be in the future!
I did it, im wrecked :P. Dont you think that training abs beetween full body movements like ohp,dl,squats are dangerous for weak abs individuals? It could affect proper technique during the lifts, at least it affected mine while i was doing split jerk (instead of log press) :P. But i am that kind od individual with weak abs so maybe it will get better. :P
I don't think it is dangerous. if they are that weak, do a little bit less. So instead of 10 reps, do 5. But that is a problem that needs to get fixed quickly or you are going to have a serious back issue or hernia very soon, so hit those things man. i think it would be more dangerous to NOT be working on that
Thanks for the tips man!
Sure thing!
I still don't understand how this channel hasn't gotten more views and subs. Another awesome video Brian! Keep it up. You are helping a lot of people!
Thanks Dustin! hopefully more people find it soon!
May 2020 Comment - I like this format with the on screen work and the moderate tone. BUT they are all good
Hey Brian, I recently heard about your videos from a strongman friend. I did bodybuilding for about two years and recently discovered the miracle of strength! I'm now just in the pursuit of being a beast, which you definitely personify... awesome stuff man! I hope you get what you want from making these videos because your content is way above par. 👍🏼
Thanks brother! Well, they haven't paid off financially at all yet but I feel like I am helping some people and that is always fulfilling!
Brian Alsruhe I think if you keep at it the monitory gainz will come rolling in💰💰💰🤘🏼
Hahaha i hope so man!
I love the content and the attitude, man. Thanks for continuing to put out great, informative videos.
Thanks for watching them Tommy, i really appreciate it!
Great video! Awesome breakdown! Did something similar for today's exercise, except I combined the OHP with deadlifts and rack pulls. Had to make up for a lazy week. Thank you so much, Brian! Your videos and programs (including the awesome collabs.) have helped me so much in developing my training!
This lady subscribed. Great content, Brian.
I love giant sets. They’re awesome. Thank you for introducing them to me. They’re so beneficial for better conditioning and time efficiency and they allow me to target muscles that I otherwise wouldn’t able to target in a particular session. Really appreciate your help. Thank you! 🙏
I’m not ready for giant sets yet, but I use supersets and they’re a game changer. I don’t think most people have the time to properly warm up and hit an appropriate amount of volume and get enough rest between sets when staggering every exercise. Nor do they likely have the focus and grit to do much meaningful after 90-120 minutes already in the gym.
@@jmass4207I mostly use giant sets for exercises that aren’t very fatiguing like wrist curls, calf raises and lateral raises. Supersets are awesome too and they’re definitely better for movements that require more overall effort and cause relatively more fatigue like rows and presses especially if the goal is to maximize hypertrophy. Giant sets are certainly an amazing option for improving training efficiency though. Most of my training currently revolves around straight sets because my main goal is to optimize muscle gains but I periodically incorporate giant sets as well as supersets in my training to get more work done in less time. Some muscles simply require more volume and using giant sets is a very effective strategy for that purpose as I can do that extra training volume without increasing the duration of my training sessions too much. Giant sets are quite beneficial for individuals that don’t have enough time to train and have to keep their sessions short. Generally, I do 3-4 exercises in a giant set. The first two exercises target larger muscles and the remaining two target smaller muscles. All exercises in my giant set target muscles that don’t have much overlap with each other.
This was a very good video man!! Very informative & helped out a ton w/ my own programming thanks again
Glad it was helpful Jason!
best overhead training on the planet! thanks !
I love this. OHP is my weakest press, I'll make sure I follow this.
i hope it helps!
+Brian Alsruhe Tried this today, it's pretty deadly
That's great!
Brian, thanks for the efforts on this. Will try it tomorrow. Cheers,
That's awesome man, i am so glad it was helpful! Thanks!
I did not know that exercise was called "waiter's walk". I do it as a warm up for the snatch, but the "duck walk" variation. I learn something new from you every time, dude. Also, you're right about doing some kind of core training for the overhead press. The first time I did it, my obliques were on fire, but went again, and again, and again, and I wanted to die, and I wanted to die some more. HA!!!
Hahaha that is great!
Now that is some WORK, awesome video Brian!
Thank you so much!
Thanks for the help Brian. Love from India 🇮🇳
New to your videos and absolutely love them. Im a 105kg lifter as well and find all the info extremely helpful.
That is awesome Daniel, thanks for checking it out!
Big bro you are swole in some of the older videos look forward to you blowing up again as you recoup. Great video with solid tips Brian!
recently started watching your stuff really interesting easy to follow even for an old non competitive geezer like myself. Always looking for different new (even if it's just " new" to me) ways to train. Great stuff and all the best
Great Brian. Thank you. And always remember: TRAIN UNTAMED!
Really liked this one, especially the examples of exercises! Thanks man
Sure thing brother, thanks for watching and i am glad it was helpful!
Brian thankyou SO MUCH for all the great advice. God bless you
Hi Brian. One of your best video ! Mega useful ! Greetings from France.
Thanks you so much! I am glad it helped!
Man that bro superset cracked me up! I am wondering if you could do a video one day on a year periodization. How do you plan your yearly training? Those your focus change from one aspect to the other, say more structural balannce and basic cardio in the offseason ? Extremely nice video though! Keep it up!
Sure will man, but honestly my training only changes in specificity when i have a comp coming up. Strongman is kind of year round sport so there isn't much of an off season. Other than that, I am always trying to drive up my base strength and i do conditioning year round. I actually become weaker as a contest nears because i stop doing a lot of the other stuff but it is needed if you want to do well with events
Awesome tips. thanks as always. I would love to see a video about the history of Neversate. How/Why you decided to become a gym owner (or why did you stop doing whatever it was you were doing before), how it has grown equipment or membership wise, and how long its been around, How much equipment did you already have prior to opening (and how much have you acquired), etc. These would probably be good questions for reddit, but i'm not to keen on signing up at this time.
That s definitely a video i want to man. It will be coming up soon!
You Thrall and Enamait are who people should follow. Straight dope from those who live it.
Awesome. Absolutely awesome video. Thanks again Brian!
Thanks a lot man, i really appreciate that!
love it.. i love over head press more than bench even though i compete in powerlifting.. thx for the tips
I am really glad they helped!
I enjoy all of your videos. You have helped me so much already and now I have added a finisher to every day which has got a few crazy looks from neighbors. 1st I carry some plates around the block then I take the unicycle around X 3 rounds each. just thot I'd share. Good luck at Nationals.
That is awesome man, gotta get it done however you can!
You are the MAN bro straight up!
Just found your videos, this workout looks solid! Gonna give it a shot, thank you!
I learn from every vid! You're awesome. Big Thanks!! 👍
Sure thing, i am happy to help!
Not gonna lie, I've done that superset before.... hahaha good content Brian!
Hahaha that's and you are better for doing so!
Love your video style man, subbed 👌
Thanks for doing that, i really appreciate it!
Thanks I needed this
Hahah you are welcome!
Good luck tomorrow. Wish I could be there. I am looking forward to using a template like this for developing some programming for OHP.
It was a lot of questions man, but i think it went pretty well!
Just found your channel really digging it
Thanks for checking it out man!
Monday heavy press, wednesday bench press technique, friday volume press, saturday heavy bench press.
You're the man.
thanks dude, i think your'e the man as well!
yo brian you got a new sub b/c of this vid! very good dude!
Your ability to make a video explaining something I just started wondering about is uncanny.
I read minds, my friend...
After going on your AMA, I am inclined to believe you...
Hahaha dude that was a lot of questions in a short amount of time! It was fun though!
That's awesome! Glad you had fun! It was fun to read through all the questions and answers too! You even answered one of my questions at like.. 11 or so your time last night? Very cool of you to care that much.
Hahaha yea man, i told people I would come back and answer them and I am a man of my word
Love the vid..gold. Thx for the program boss
Great tips! 👍🏻💪🏻
Great video
Hey dude great video! It would be great if you plan to make "How I program..." for other major lifts in the future. Now do you do some rowing type movements and presses on deadlift days ? I saw that you do rows on pressing days to even out with the presses so I figured is there a vise versa ?
I am definitely going to go over how I program the big 4 and on deadlift and squat days I superset it with something explosive prior in place of the antagonist muscle group. So i will do kb swings, kb snatches, dimel deadlifts, jumps or throws on these days, but i will be going over all of that
Brian Alsruhe Awesome man, looking forward to the upcoming content!
Sure thing man!
how does this fit in 4 day conjugate split?
AWESOME channel!
Thanks so much!
Question about giant sets, do you giant set on squat/deadlift days?
Yep
lmao! "My life sucks! Blah blah blah"
Once again, appreciate the info. I can NOT wait to start implementing your advice into my workout sessions.
Thank You
I hope it helps brother!
Great video Brian as always !
I wonder though, doesn't your Tier I "technique work" tires you too much for the Tier II "strenght part" ? Doesn't your 5 by 5 feels a bit weak ?
Nope because i only hit like 15 total reps during my technique work.
Incline vs Bench, which one has more carry over to OHP? Thanks!
Hmmm in my experience it would seem that the close grip bench press seems to help a lot with the OHP
Thanks, when I do a close grip bench press I tend to fell less stress on my shoulders, how much of a percentage would you give for shoulder involvement in the close grip bench press?
I wouldn't break it down into percentages. Don't over think it too much. Just drive up those numbers and your others will follow.
Thanks a lot man, I really appreciate it!
Sure thing!
Climb to glory!
This is a valuable, cool and smart channel. But damn son....you talk fast!!
Never done that Z-press, I think I'll try it now!
Best assistance exercise in the world for shoulder strength brother!
Hey Brian, thanks for the awesome content man! So do you do all these exercises in one session?
Thank you for always interesting content!
Is there "right" ratio for OHP/BP via BW for beginner, intermediate (2-3 years exp.) and advanced (4-6 years exp.) athlete? And how many reps you do with 80% 1RM (fiber test) for OHP, BP, SQ, DL?
Good luck on Nationals!
I don't think their is an exact ration. i have some people in my gym who can OHP more than they can bench. At the beginning it think it depends on what type of muscular neurology you already have programed in. After the it is just learning the motor patterns .
Hmmm 80% reps numbers
1RM OHP is 385. 80%is 250. I am sure i have that for 12-15 Reps
1RM Bench is 505. 80%is 405. I Have done that for 10-12
1RM Squat is 680. 80%is 545. I have gotten 550 for 12 and 500 for like 18
1RM Dead is 700. 80%is 560. I Have pulled that for 14 times i think. 585x13
Thank you!
You was in MMA, are top 10 guys almost 70% such strong or much weaker? Had you have any problems with speed and stamina?
I'm not sure in the gym but there were plenty of guys stronger than me on the mat. And everyone has problems with speed and stamina if you are not working them
Sounds all good, I'll push more above my head
How would you program if you knew the implement and weight for a coming competition? Say 4 months out from the meet?
Also I've been doing overhead work times a week. Once for strength, once for reps, and once with an implement as the competition requires. Sometimes I will do the comp rules, or I will do the comp weight every minute on the minute for 5-10 reps. or I will do about 70-75% of the comp weight and do sets of the same way after a heavy single.
Hi Brian,
I am training to increase my strength (mostly powerlifting/bodybuilding training), but I am wondering what you think about incorporating olympic weightlifting into my weekly training schedule. Say once a week doing olympic weightlifting. Do you think it is useful to increase strength?
Keep up the good work, love your videos!
hmmm i think Orly lifting needs a lot of time and work dedicated to it if you are going to get good at it. I don't have that kind of time so i don't do it. If you are just trying to drive up your powerlifting. Do some strongman. That will drive up your numbers every time
Great info! You mention working press variations twice per week ...just curious what your current "typical" weekly breakdown looks like?
On Conjugate it is ME Lower(mon) then ME Upper(Wed), DE Lower (fri) and DE upper on Sat with a bunch of conditioning and strongman stuff mixed in
cool video. living through you and Alan since no lifting till atleast the 20th when I see my surgeon again. by the way where did you find that black and white American flag? it's pretty cool.
I think alpha makes the gray flag
i just searched it on amazon. I think you can find them at a lot of places
usflags.com for instance
Thanks guys. May have to pick one up
no , you may not!!!
Hey Brian. Great video! is this format specific to your overhead press day or do you use the giant sets and different tiers for all your main lifts?
I use it for all of my main lifts...Giant sets and everything
Why do you do pull ups before the primary exercise? Won’t that fatigue you for your technical work?
2 different energy systems. No, it won’t make you too tired to do what you have to do unless you are extremely out of shape
Hey Brian, I want to incorporate OHPs in my workout. How do you suggest that I do so? I train using a variation of the power-lifting split: Chest day (Bench-press, parallel-bar dips, dumbbell presses) | Deadlift day (heavy deadlifts) | Leg-day (Pistol squats, front/back squats, lunges with dumbells) | Back day (weighted pull-ups, rowing, cable-pulls). Would you recommend changing the Back-day into a push-press day?
Thanks a ton!
Aha! Fantastic video. I'll definitely get some benefit out of this one. In other related news, I've been under-rating my strict OHP 1RM by 15 pounds, which goes a long way to explain some programming issues I've been having!
Hahaha that will get you every time!
Sir if i following Westside (i mean Conjugate,because im lifting home,not Westside barbell club) how to cycle ME or DE Bench lift and OHP variants? And how to add Weighted Chins too my Uppet lower template
For a tier 3 giant set, would french press, high boy row, waiters walk & farmers carry be too much?
another benefit to waiters walks with a single kettlebell is the cross body stabilization
hey man will u be doing similar vids like this but for squats deadlifts and bench...like a "how I program" series
They are already done and are up on my channel for all of those lifts man.
Thanks for the videos man those B&W bits are great. If you could only do a single ab exercise what would it be?
Dragon Flags, but like for real dragon flags like on Rocky 4...Not just a legs raise and collapse
Thanks for the reply, you going to film nationals?
As much as i can man. It will depend on why I can get to play camera guy at the time
"Any less, and my body forgets how to press"
Hoo boy, do I feel that. If I take a week off to let my creaky old man joints recover, my bench IMMEDIATELY takes a 5-10% hit because my body forgets what a proper bar path is.
It's not like I haven't done thousands of reps to burn that bar path into my motor cortex or anything.
I agree with you, i think it happen more as you get older...time will tell
Brian Alsruhe that is so true.. from now i Will try these giant sets.. Thanks!
Sure thing!
great vid! can you do one for squat bench and deadlift?
Yes, i will in time
tips for if I tend to get a shoulder tweak from too much ohp? I can go for a few weeks before shoulders start acting up.
Just thinking about a Z Press Tabata makes my body hurt
An alternative to waiter's walks is handstands. Less specific but excellent for shoulder stability and really fun once you start to get the hang of it.
Hey Brian. I know you're a fan of the push press. How much do you strict OHP?
10:16 - 1B and 1C - Nailed it!
Fuck I wish my gym had a log, or a yoke, or even anything strongman
Hey Brian, for the first tier you mentioned that technique is king. what weight are you using for the lifts in the first tier?
I stick to my percentages. So whatever they are laid out as. But i make sure i do those reps perfectly. I allow some wiggle room as the workout goes on after that
Anyone happen to know the band tension on that green band he's using?
I only have dumbells, light kettlebells and barbells (and machines/pulleys).
I do some assistance work aimed at shoulder health. I also do other stuff like farmers walks (we have a weird shrug cage thing I use).
Is there much point in me worrying about OHP variations? my goal is to just get stronger and healthier - healthier being key as I've dislocated it in the past.
I think the OHP is very important if you want balanced shoulders that won't hurt you. I would add in weighted pull-ups, lots of rows and the ohp as you can handle it.
I do ohp, I meant varying the overhead movements sorry (stuff like z presses etc).
I've found in the past Arnold presses have worked really well for me to build mass and stability but due to being too weak for oyll ups I'm mainly using pulleys to simulate a pull up style movement on my shoulder.
Cheers for the fast answer though!! I'm currently on SL5X5 and going to move onto wendlers after I've built my strength back up so I'll get plenty of back work in there :)
Absolutely man, you will do awesome!
Really enjoyed video, do you have similiar one for deadlift?
Yea an, I have a 3 part series on the deadlift called, "How to Deadlift"
Brian is it advisable to do weighted pulls ups before strict press
Just one question, on your second speed day, are you doing the lift with leg drive or a strict press, as the % would be based off different maxes likely.
Typically I base it off my strict press. but if I am getting ready for a comp and need more specificity, i will mimic whatever event i have coming up
makes sense. thanks man
Sure thing!
Which (green) bands do you use? So many don’t last
hahahaha the average gym guy and his giant sets :D thanks god I am no longer in a comercial gym
Me too brother, I honestly can't stand being in a commercial gym. I don't know how guys do it
Could you please make a "How I program the Deadlift" video?
Yea man absolutely. That is one that i have planned coming up!
This video has terrific info in it ! Thanks for doing it Brian. My biggest shame is I can do exactly....ZERO z presses. Maybe with a broomstick, but really I have not managed to do even one with an empty barbell without rounding my back and sitting heavily on my butt-cheeks. Any advice? I have no idea why i can't even do one proper rep.
That is crazy. your back will round on the Z press just because of the position you are in. You can see mine is in the video. Is your worse that that?
A bit worse. Not that much rounder than your lower back, but your back is definitely straighter and it looks like your hamstrings are much more in contact with the ground (which, I suspect, is part of my problem)
Can you not sit with your hamstrings on the ground? if not, then that definitely needs to be solved quickly!
this is dumb, but if gaining muscle was more of a goal than conditioning, would gaint sets put you at risk at losing some of the benefits of single sets?
Hahaha no. You lose muscle from cardio when you do so much of it that your body shrinks to become more efficient at moving. That won't happen with giant sets
thank you!
Sure thing!
I can't stay away from the competition, now. There is a state meet in March. That gives me 3 weeks to condition, and 12 weeks to program my lifts for peaking. Let the games begin! Still trying to find a conditioning program from your page Neversate. gotta choose fast. I am a big lunky bastard so i gotta pick something for fat guys. any suggestions? i know you have seen fat dudes that were semi athletic do well with some of your conditioning routines? Any suggestions?
Are you just looking for one? I would just find a day that mimics what you are working that day and run it!
So how many hours are you in the gym each day? How many days a week do you lift?
I am in the gym all day because I own it and it is my full time job. My workouts take me about an hour and fifteen minutes (including taping) and I lift 4 days a week but do some sort of conditioning or active recovery virtually every day
I'm joining Reddit right now for this AMA tomorrow
Thanks for doing that, i hope i get to answer your question!
Could you do this rep scheme with the linear program and still make progress? or are the prescribed sets and reps for the program set in stone?
Nothing is ever set is stone man. Different things work for different people so each lifter is going to have to figure that out for themselves. This are just guidelines.
after this press day, how much time do you allow before bench day? seems like your triceps would still be recovering come bench day
If it is just dynamic work then it would only be about 3 days after, if it is Maximum effort then it wouldn't be until about 5 Days after