Just want to strongly second/emphasise the point about competition and signing up for a meet. I was never really the competitive type, but it really does work great to give your training an end-point and to keep you on track. You know that time is ticking and you need to see a trend in your training and mid-point testing, etc, you know that if you miss too many sessions or get injured doing something silly just for the hell of it you won't be able to make the comp. Esp if you have decided to compete with a friend or training partner (the best), you won't want to be the one on the sidelines while they still had their shit together enough to compete and you fucked up. Perhaps it's not as motivating for some, but for myself and probably many others it's a good tool, and meets are usually very fun and result in an "official history" of your progress over time.
A lot of this is psychological, preventing burnout. I’ve also had success by adding in a dash of strongman to training. Sled, sandbags, and farmers are an nice break from the barbell and have huge carry over.
This principle is why I’m looking to do a conjugate program with a strongman event day. Is it optimal? I have no idea but it will force me to take my recovery and protein intake seriously. I’ll let you know how it works out for me lol
Putting your high frequency bench program on the program bucket list. Unrelated but recently the video has been a little blurry. Do you have smoothing on?
Just an aside, but that's not how the word hierarchy is used in the context of non-hierarchical or anti-authoritarian organization. For example in a competition like strongman, there will be differences in performance and that is a natural part of life and part of what makes life exciting, but if that meant you had to take orders from the person who placed ahead of you, bow down to them, serve them, if you had less rights or freedom than them because of this, then that would be more like what is meant by hierarchy.
Personally I love learning new physical skills. I recently took a step back and learned the Olympic lifts. I enjoy how difficult they are to perform. As a bonus despite not deadlifting for weeks all the squatting and variations of pulling kept my deadlift from dipping and my overhead lifts have never been better. Even CDB which I wasn’t expecting.
I just read the title yet...but did so twice. im so gladl it doesnt say "SCIENTIFFICALLY PROVEN"...so sick of that phraseonTH-cam Fitness.... Bromleys advice has this pure soundness to it...love it!
@@AlexanderBromley Btw I asked about Stonecarrys the other day in your Q n A. I implemented them 2 times a week. 1x Sprints and a 100m + carry with a 63kg stone,one day shorter distance carry with a 109kg boulder. Got great muscle gains from it. but I gotta say the heavyboulder really hits my CNS worse than Deadlift. I think itscuz of my long limbs.
I loved the B goals idea!! OVH presses are not like a traditional competition lift, but i had been trying to get to 100lb for a single rep since like february, and I finally did on friday, while on a fat loss phase, I am still stocked about it!!!!!!!
I have a question, I'm 17 years old and I'm 5'4-5'5, I'm quite short and as if that weren't enough I weigh 59kg (130lbs) I always think about whether powerlifting is for me, and I always feel like it's not. It makes me sad because I want to stand out and I know my lifts won't be as impressive in brute strength and I don't know if I should continue with powerlifting, it's been 7 months now since I started and my lifts are bench: 85kg squat: 95kg deadlift: 112.5kg nothing special..
I’ve started using your Top set waves that implements RPE and it feels so good. Straight sets at high RPEs causes a lot of fatigue and rest of the workout suffers. Top set is a great way to work hard without accumulating a lot of fatigue in that workout. For those of you who might think that back off sets would just feel easy, it doesn’t. But it’s a great way to work too end strength and add up volume
You using a different camera for the patreon whiteboard/training videos? The fps on this one is messed. Also the slide with the number and header are corny and break up your vid too much. I think a homegrown vibe suits a gnome like you much better haha. Great vid, #2 and #7 help me get in there and kill the bodybuilding work.
Thanks for the vid! What would you recommend I do after my NLP finishes? Coming towards the end. I’m a competitive BJJ athlete who is spending a bit of time getting stronger but o want to ramp my BJJ training back up to 5-6 days per week! Thanks
Can you do a video on food? I'm getting really fed up with cutting, and the thought of eating healthy day after day even with chest days is really starting to grind me down. To add I lost a lot of weight, after getting very fat during covid.
Looking for any recommendations maybe I haven’t thought of. Been running a 6 day version of 531(basically PPL) with my Second half the week being minimal volume(singles to a top set of 5,3,1 no +). Looking to back off dead’s a bit to try to hit a 500 squat(currently 490). Any programs you guys run besides conjugate or a basic linear system? Thanks👍🏼
I don't know if you do this already, but one thing that helped me boost my squat substantially was to add more ab training. Specifically, with added weight and static holds. Decline situps on the bench with a couple of 45s and hold position for as long as possible straight out. Doing these a couple of times a week (and replacing deads with more good mornings), really helped shoot some fire into the squats. That's just my own experience; you may be doing that already
Do you deadlift on your pull day and squat on your legs day? Four lower sessions a week? Six days per week in the gym with only twice a week frequency might be overkill if you want to focus on the squat. Just deadlift once per week with a simple linear progression, something like 4x5@75% and just add 5lbs a week. For squats you can leverage frequency, and also use longer accumulation blocks than 5/3/1. I would keep the RPE’s relatively lower and build up volume for a few extra weeks between deloads. I like a quad heavy leg day one day a week and on deadlift day linear progression of paused squats with deadlifts. Lots of options, keep the singles in but make sure they don’t go over RPE 7-8 at the absolute maximum, you can get benefit from dialing back intensity and adding a few extra sets for squats in my opinion.
@@jimikelley189 YES, I started with heavy suitcase carry holds and standing ab rollouts which helped a lot, but haven’t done decline sit-ups in a while, might have to rotate those back in👍🏼
so would you say the moral of the story is to constantly be switching it up when you make Fitness a lifestyle or you will get bored and or possibly not get any gains?
Not constantly. You need to keep certain things the same and revisit to make progress more obvious. But definitely have some variety when your next program is ready to start.
What Jacob said. Variation is required to continuously make progress and to prevent burnout, but how you make the changes and when is really important. A block of training is usually 4-6 weeks, so thats a good guideline for how long you should be doing the same thing.
Webcam seems to be recording at 15FPS, maybe bump it up to 24.5 or 30, but if you dont care about the file size, bump it up to 60FPS
Ngl, I once just did the Big 6 for maintenance and then took up swimming for 2 months, came back with new love.
Sometimes, a break is what you jeed
Been waiting for some new podcasts on Spotify. Love the content I listened to them all within 3 days
Your editing skills are getting better and better👍🏼
Just want to strongly second/emphasise the point about competition and signing up for a meet. I was never really the competitive type, but it really does work great to give your training an end-point and to keep you on track. You know that time is ticking and you need to see a trend in your training and mid-point testing, etc, you know that if you miss too many sessions or get injured doing something silly just for the hell of it you won't be able to make the comp. Esp if you have decided to compete with a friend or training partner (the best), you won't want to be the one on the sidelines while they still had their shit together enough to compete and you fucked up. Perhaps it's not as motivating for some, but for myself and probably many others it's a good tool, and meets are usually very fun and result in an "official history" of your progress over time.
A lot of this is psychological, preventing burnout. I’ve also had success by adding in a dash of strongman to training. Sled, sandbags, and farmers are an nice break from the barbell and have huge carry over.
Solid video. Would you consider this to be a new format for the channel? I'm really digging it.
Loving the B-roll Brom! Killer vid
Good video as always Coach!
Max Effort rotating exercises every week was one of the best training decisions I ever made. I felt that Al Bundy joke lol
Mentally or physically?
This principle is why I’m looking to do a conjugate program with a strongman event day. Is it optimal? I have no idea but it will force me to take my recovery and protein intake seriously. I’ll let you know how it works out for me lol
Putting your high frequency bench program on the program bucket list. Unrelated but recently the video has been a little blurry. Do you have smoothing on?
“like a marriage that’s two kids past its expiration date”
Mr. Bromley, I might need to borrow this.
I have a problem of getting headache when I breath and brace hard during deadlift and squat
Elitefts video - think of breaking your belt when you brace
Is the framerate really low for anyone else?
love married with children ref 👍
Alex, get a better camera please
Just an aside, but that's not how the word hierarchy is used in the context of non-hierarchical or anti-authoritarian organization. For example in a competition like strongman, there will be differences in performance and that is a natural part of life and part of what makes life exciting, but if that meant you had to take orders from the person who placed ahead of you, bow down to them, serve them, if you had less rights or freedom than them because of this, then that would be more like what is meant by hierarchy.
Personally I love learning new physical skills. I recently took a step back and learned the Olympic lifts. I enjoy how difficult they are to perform. As a bonus despite not deadlifting for weeks all the squatting and variations of pulling kept my deadlift from dipping and my overhead lifts have never been better. Even CDB which I wasn’t expecting.
I just read the title yet...but did so twice. im so gladl it doesnt say "SCIENTIFFICALLY PROVEN"...so sick of that phraseonTH-cam Fitness....
Bromleys advice has this pure soundness to it...love it!
Lol Proven the only way that matters: in the gym, under the bar
Agreed awesome info
@@AlexanderBromley Btw I asked about Stonecarrys the other day in your Q n A. I implemented them 2 times a week. 1x Sprints and a 100m + carry with a 63kg stone,one day shorter distance carry with a 109kg boulder. Got great muscle gains from it. but I gotta say the heavyboulder really hits my CNS worse than Deadlift. I think itscuz of my long limbs.
Doing conjugate makes me excited to hit the gym every week
Visit www.empire-barbell.com for articles, merch, templates and coaching!
Comrades not gonna like this one! Seize the means of muscular adaption!
I loved the B goals idea!! OVH presses are not like a traditional competition lift, but i had been trying to get to 100lb for a single rep since like february, and I finally did on friday, while on a fat loss phase, I am still stocked about it!!!!!!!
that's awesome, congrats!
I really am learning a lot from you. Thank you!
Spot on!
Buc-ees!
#10- substituting your pre-workout for meth
I have a question, I'm 17 years old and I'm 5'4-5'5, I'm quite short and as if that weren't enough I weigh 59kg (130lbs) I always think about whether powerlifting is for me, and I always feel like it's not. It makes me sad because I want to stand out and I know my lifts won't be as impressive in brute strength and I don't know if I should continue with powerlifting, it's been 7 months now since I started and my lifts are bench: 85kg squat: 95kg deadlift: 112.5kg nothing special..
I’ve started using your Top set waves that implements RPE and it feels so good. Straight sets at high RPEs causes a lot of fatigue and rest of the workout suffers. Top set is a great way to work hard without accumulating a lot of fatigue in that workout. For those of you who might think that back off sets would just feel easy, it doesn’t. But it’s a great way to work too end strength and add up volume
Completely agree. I followed a Bald Omni man example of a top set of 8 then minus 12% of that for 3 sets of 8 and those were still tough.
@@cankercanison92 Love Coach Paris!
You using a different camera for the patreon whiteboard/training videos? The fps on this one is messed. Also the slide with the number and header are corny and break up your vid too much. I think a homegrown vibe suits a gnome like you much better haha. Great vid, #2 and #7 help me get in there and kill the bodybuilding work.
Had no idea you were from clovis. I travel from Visalia to LA, Sacramento, San Diego, Vegas and Phoenix just to get to good strongman comps.
Thanks for the vid!
What would you recommend I do after my NLP finishes?
Coming towards the end.
I’m a competitive BJJ athlete who is spending a bit of time getting stronger but o want to ramp my BJJ training back up to 5-6 days per week!
Thanks
I did a 10 by 10 for my calves... It actually works on calves. I didn't grow them to the size of my head, but I got a little bit.
My new favorite quote: "When you look at the bar like Al Bundy looks at his wife..." HAHAHAHAHAHA
Can you do a video on food? I'm getting really fed up with cutting, and the thought of eating healthy day after day even with chest days is really starting to grind me down. To add I lost a lot of weight, after getting very fat during covid.
Im hoping to switch out of a commercial gym back into a real gym. Maybe he can get that good ol teabag from a real man spotting me.
probably he best video ive seen on this, and there are many. concise and well put together
Looking for any recommendations maybe I haven’t thought of. Been running a 6 day version of 531(basically PPL) with my Second half the week being minimal volume(singles to a top set of 5,3,1 no +). Looking to back off dead’s a bit to try to hit a 500 squat(currently 490). Any programs you guys run besides conjugate or a basic linear system? Thanks👍🏼
I don't know if you do this already, but one thing that helped me boost my squat substantially was to add more ab training. Specifically, with added weight and static holds. Decline situps on the bench with a couple of 45s and hold position for as long as possible straight out. Doing these a couple of times a week (and replacing deads with more good mornings), really helped shoot some fire into the squats. That's just my own experience; you may be doing that already
Do you deadlift on your pull day and squat on your legs day? Four lower sessions a week?
Six days per week in the gym with only twice a week frequency might be overkill if you want to focus on the squat.
Just deadlift once per week with a simple linear progression, something like 4x5@75% and just add 5lbs a week.
For squats you can leverage frequency, and also use longer accumulation blocks than 5/3/1. I would keep the RPE’s relatively lower and build up volume for a few extra weeks between deloads.
I like a quad heavy leg day one day a week and on deadlift day linear progression of paused squats with deadlifts.
Lots of options, keep the singles in but make sure they don’t go over RPE 7-8 at the absolute maximum, you can get benefit from dialing back intensity and adding a few extra sets for squats in my opinion.
Candito 6 week 100%.
@@HooDRidEWhiteY haven’t heard of that, I’ll have to look into it. Thanks
@@jimikelley189 YES, I started with heavy suitcase carry holds and standing ab rollouts which helped a lot, but haven’t done decline sit-ups in a while, might have to rotate those back in👍🏼
Not the listicle!!! Nooooo
thanks...great info
drugs help
I felt that wellness competitor comment! 😂
What even is that?
@@PinataOblongata female bikini bodybuilding basically
so would you say the moral of the story is to constantly be switching it up when you make Fitness a lifestyle or you will get bored and or possibly not get any gains?
Not constantly. You need to keep certain things the same and revisit to make progress more obvious. But definitely have some variety when your next program is ready to start.
What Jacob said. Variation is required to continuously make progress and to prevent burnout, but how you make the changes and when is really important. A block of training is usually 4-6 weeks, so thats a good guideline for how long you should be doing the same thing.
@@AlexanderBromley thank you so much I appreciate the love and advice
@@jacobsvetich8735 thank you so much I appreciate everything
This video is fuxkin phenomenal