2 weeks ago I knew nothing about proper programming. Now that I've binge watched your videos I feel highly informed and ready to program for myself and one day after I gain a LOT more experience... for others. Thank you so much!

@kleanthisXenophontos

4 жыл бұрын

I feel the same way as barbell is conserned, though Mark Wildman is my go to for kettlebells and kb programming, which is all i have right now at home, that and dumbells

@zsahe21

Жыл бұрын

Just want to say that your content is ON POINT and I wish I had discovered you earlier!

@sohampurandare345

3 жыл бұрын

Binging his videos because of your recommendation, Geoff:)

@GVS

3 жыл бұрын

@@sohampurandare345 nice!

Kudos to the first man that I have ever heard referencing Ockham’s razor in a weightlifting context.

@brendannell2193

2 жыл бұрын

johnny candito did it first :)

Brother you are simply the best thing going on youtube in your field...no BS , no overexplaining. Just the facts easily explained.

@AlexanderBromley

3 жыл бұрын

I appreciate that!

Appreciate these videos to no end. You don't get enough credit for this. Thank you ❤️

I would like to thank you man, there is a lot of knowledge in the field of strength and powerlifting that is kept in the gyms, but you share it with us in a very simple and enjoyable way. Keep doing these videos!

@zsahe21

Жыл бұрын

Awesome stuff! You have a great way of breaking down the principles and fundamentals of programming. Much appreciation for your work.

Thanks a lot, coach Alex. I am learning a lot about programming and periodization from you and I really love how you are able to show down the similarities between different methods and really simplify it to the point. Once again Thank you for sharing your knowledge, Coach Alex. More Education results in more gains.....

Your channel is severely underrated. Thank you for your content.

As a psychologist myself, your analogy was perfect. instantly subscribed.

Love the series, learning so much! Thanks!!!

Thank you for this free videos. I've been paying for programs for almost a year but I wanted to save money. This helps everyone alot

Just got into powerlifting, from trying to do bodybuilding, and this video helped a lot

This chanel is pure gold ! Thank you a lot !!!

After watching your videos, I have ended to do volume blocks and intensity blocks. Which I guess corresponds to accumulation and transmutation blocks. Volume blocks focus on volumizing: going from 4x7 to 4x10 for example, adding sets or reps over weight Intensity blocks focus on intensity: going from eg 4x6 to 4x3, adding weight and reducing reps or sets.

The Power of Math and Muscle!

I really enjoy these lectures.

Wow great video ❤so well described and broken down. Thank you for this

Dude your channel is awesome

Alex if I want to do more of a powerbuilding style training what type of progression would you use for your squat bench and deadlift?

I so glad I found your channel

Are there any plans out there that you would recommend for building the base?

this is great info - have u got any thoughts/videos for older beat up guys who are not needing to make constant increases anymore ? Just wanting to feel good, look good and longevity .. thanks !

Hey Alex, Great video. What's your opinion on Heavy eccentric\over 100% partial reps.

Do the rep/intensity ranges apply to all the exercises in the workout?

For a recreational bodybuilder a linear progression followed by a non linear and repeat in a wave like manner would be ok in the long run? it seems like the most logical thing for me. I dont compete only i want to build muscle (no 1) and strength (no 2). Thanks

Video on concurrent / conjugate ? Pros and cons ? Concurrent vs Linear / Block?

Thank you for this!

Alex, I have a problem with my deadlift. First, I want to say I watched your video on deadlift accessories. That being said, my problem is that my 5rm is 320 lbs. and my projected 1rm is 365; however, none of those reps were with good form as my low back rounded. So, do you think I should take a break from normal deadlifts and do rdls, good mornings, hamstring curls etc. until i can deadlift 320 for 5 with good form, or should i just continue to deadlift but lower the weight and work back up to 320x5?

@AlexanderBromley

4 жыл бұрын

More time deadlifting with perfect form. I would start back 25% or so and do a pure linear progression run up. Something like 5x5 once per week with PERFECTLY flat back, moving on a tempo on the way up and down, focusing on keeping the abs tight and lats squeezed down into your hips. Every week, add no more than 10lbs. In six week's time, that 5 rep max should be a 5x5 with sound form.

@johnd6744

4 жыл бұрын

Alexander Bromley Ok, thanks so much!

@SatsuiEvilRyu

2 жыл бұрын

@@johnd6744 any update on your form? I have the same issue. 415 max with terrible rounding (upper and lower). back starts rounding around 330.

@johnd6744

2 жыл бұрын

@@SatsuiEvilRyu yes, over one year later I can deadlift 420 for my 1 rep max with much better form compared to when my 5 rep max was 320! My 320 5 rep max was horrible form and my 370 current 5 rep max is great form! Alexander’s advice was a major factor in improving my form. Another factor was doing rdls. I like to go very heavy on the rdls for sets of 3-6 reps. Doing so has built my hamstrings and glutes (especially hamstrings) so that my hips are strong enough that I do not need to round my back to get the weight up. According to mark rippetoe you should ideally be able to do romanian deadlift 65-75% of your normal deadlift 1rm for 5 reps; for me, I can do 275 rdl for 6 reps and can normal deadlift 420.

@SatsuiEvilRyu

2 жыл бұрын

@@johnd6744 Thanks for the response! I am gonna incorporate some RDLS in the 8-10 range as I have never really done them. I started off doing 115 conventional using bromleys advice that he gave you, 5x5 with tempo of 3 seconds up 3 seconds down all while maintaining tightness and bracing. I added 10lbs each week and just finished 165. What did you after the 6 weeks? was your 320 form immediately better or did you start at a lower weight like 225 and kept progressively overloading? Just want to know what my next step should be. Thank you!

Would exercises change from block to block or would you keep the same exercises but at different rep ranges. Or could you do variations like, Bench, squat and deadlift in the strength phase and incline or Close Grip bench and front squat in the hypertrophy phase?

@AlexanderBromley

4 жыл бұрын

Both options are frequently used, but I always favor simplicity. I recommend keeping main movements the same throughout and using variations as your second and third exercises

I think that accumulation phase is often touted as a bodybuilding phase but it shouldn't be, volume should be higher and exercises can be less specific with the goal of accumulating greater fatigue but you see people during this phase doing something like 1 set of 15 squats and then a whole load of leg extensions etc. And opposed to linear often being shown as a very straight line from the top to bottom, with block periodisation it can be more staggered, accumulation block might increase volume but decrease intensity (percentage of 1rm) whilst the intensification phase does the opposite with volume decreasing and intensity increasing.

So, can anyone tell me why this guy doesn't have a couple hundred thousand subs yet?

@eddysheppard8346

4 жыл бұрын

he soon will mate, hopefully. best info out doesn't have to rely bullshit and bollocks!

Hey do you train people by the way?

subscribed!!

I just want to know how many sets and reps I need to do during a volume block

@AdrianFlorist

4 жыл бұрын

A general guideline I've seen from Ben Pollack is anywhere from a total of 12-30 reps (for the main exercise you are building) for the Hypertrophy/Volume portion, 10-20 reps for the Strength portion, and less than 10 reps in the "Power"/Maximal Strength portion.

@christianhaugen5977

4 жыл бұрын

Go watch "Finding your MRV" by Juggernaut Training Systems

Could be cool to hear your thoughts on bonderchuck style periodisation. (more likely people know it by "emerging strategies" right now, via Mike t & rts)

@aparthia

4 жыл бұрын

You mean where they don't change anything but weight within a block?

@maxxfury13

4 жыл бұрын

@@aparthia in the most basic over simplified form, yes. You run the same block, week after week with each weeks programming the same until you peak, then you Deload/pivot and run a different block. Peak: you find by running your first few blocks to a week of real regression.. The peaks this way seem to actually be very... Peaky for lack of a better term and can produce meet taper like performances.

I fucking love these videos

Ur take on conjurgate be cool

Please don’t stop making these videos there do good

Damnnnn!!!! How the fuck a content like this is for free