Such underrated content. I love the no bullshit approach. Keep up the good work

I've never seen anyone describe these principles so clearly, so directly, without faff or diversions, as Alexander is doing here. The fitness field could learn a lot from the honesty on display here.

Holy Shit, best, most understandable, most usable, presentation of periodization I have ever heard seen or read. Back to the lab. Thanks Bromley, you're the man! !

Alex this is great! :) I love the visuals and the straight-forward explanation. Thanks

This is pure Gold. This iš what į needed before writing my new program😍

So underrated channel. Excellent content, premium

Alexander- subscribed to your channel a few weeks back, really appreciate all your content it’s right on. I just finished a similar 12 week program “Ben Pollock “ and make solid gains and PR’s. Thanks again!

love all the info, keep it up!

Awesome videos man. I have been running though pretty much all of them. Great practical, simple training advice. Thank you!

As always, great content.

I can't belive that such content in out there for free !

Big fan! Thanks from Calgary Alberta

I'm not even a power lifter but I love the content.

Sir ! Thank you so much ..Ive learnt so much from you about programming . More power to you

Great content, thanks!!!

Top tier quality content

Great series, wondering if u will be covering assistance work programming

What the fuck? How is this channel not going viral. What is wrong with the consumers this is quality content and many people are willing to pay lots of money for pre build programs but here is someone who is giving you the tools and knowledge to do it by yourself. But instead the people like to watch the 468th video of 20min high intense ab workout. Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime

Love the channel and all the great content. Just found it and have been binge watching all the videos. Question about the percentages and sets. What’s your thoughts on doing a top set say of 3 each week then working the percentages off of that for that training cycle?? Thanks you for all the great videos.

Hey Alex, just wanted to know when Part 7 is gonna uploaded ? How would a Season for Football players look like ? I love your no bullshit approach to the whole Programming! I lost myself in Conjugate and got miserable and lost my way ! Trough your video i found my love for lifting again !

Alex is the ONE fitness influencer that teaches a man to fish,,, rather than giving him fish. (or however the saying goes)

I just found your channel and I absolutely love it. Watched your entire series on programming thus far. I’m curious on your thoughts on relative intensity (vs RPE?) Also, on a side note, I’m planning to run Smolov Jr. for the weighted pull-up. What do you think of that? Can I continue deadlifting? Thanks a lot.

@GauthamSathish

4 жыл бұрын

Related question: How would you program the weighted pull-up as a main lift? Would it be identical to the bench press/OHP?

@mossoconnor4417

4 жыл бұрын

Gautham Sathish this is a really interesting idea, I’ve never heard of anyone doing this so if you do keep us updated on what happens. I don’t think it would be too bad for your deadlift you would just have to feel it out, your deadlift isn’t going to get much weaker in a month so maybe time it so that it starts after a deload and keep the deadlifts very low volume and light for the time. You could easily just sub dead’s out for leg press if you were really worried about it.

@GauthamSathish

4 жыл бұрын

Moss O'Connor I’ll let you know what happens when I do run it! Might be a few months though.

@bababoey1433

3 жыл бұрын

@@GauthamSathish so...

@GauthamSathish

3 жыл бұрын

@@bababoey1433 ...Covid happened and I spent an entire year without any weighted pull-ups.

Interesting idea with the step progression and starting below your baseline. I've been doing a lot of reading into step loading. Seems like a successful way of approaching training. I never liked the one more rep mentality

@turinho

4 жыл бұрын

Could be nice thing for bodybuilding type of workout phases.

Man this guy so smart why haven't I heard

How often should I re-calculate my 1RM on this program? At the beginning of each week?

How do I manage my workouts in a prescribed program like this when I work swing shifts? I work a four week rotation where I swam days to night and back every week with a 7 day break every 4th week. Leaving my job for one with a better schedule isn't an option at this time. Do I grind thru a programmed 75% day regardless of being tired or move that 75% day where I'm better rested? I'm a 6'8"/380 lb 43 year old lifter with about 6 years of mostly consistent training.

straight talk

I've been lifting casually for 10 years now and until I met Alexander's channel I did not grasp the idea of programming. I've arranged somewhat of a 5/3/1 program for myself, suited to my lifting experience, regeneration, family life and so on. Boy I'm making a hell of a lot of new strength gains. 500 lbs deadlift is not out of reach anymore, I know I can do it if I put enough effort and smart programming

Such a shame that after a year, this video only has 20k views.

That funnel looks strong as fuck😂😂😂

Difficult question to put in writing but i'll try.: At week 6 or 10 where do you start? I'm guessing you dont start where you left in week 5, or 9. Is it correct you would start somewhere in week 3, or 7, and then go from there.? Hope my question is clear. :) Keep up the good work, great channel. :)

@AlexanderBromley

4 жыл бұрын

That's a good question. I have an older programming series video that covers ways to progress from block to block and I will likely make another one soon. There's a ton of options, I'll give a few quick ones here. Let's say you follow a very typical 'old school' linear model like I have written on the right. You could break that up with a deload every 4 weeks, in which case you would essentially be picking up week 6 where you left off before the deload. You have to know that is the plan before you start writing because of the importance of timing the rate of increase over the whole training cycle (you don't want to stay too light too long or get too heavy too soon). I actually prefer 'waves' where I would, as you say, pick up on week 6 with the percentages from week 3. The progression of sets and reps resets with the new percentages. So if Block 1 started with, say, 6x5 @ 65%, then went 5x5, 4x5, 3x4 with 5% jumps each week, I might start after the deload with 75% (week 3's percentage) and run a similar progression with a lower rep range and 5% jumps (i.e. 5x4, 4x4, 4x3, 3x3). This allows for more aggressive jumps within each block, which takes advantage of the rate of adaptation and deloads you before you waste time burning yourself out with weeks unnecessary grinding. There are so many potential set/rep schemes for progressing, don't get hung up on them. The important thing is that fatigue is managed so only one or two of the weeks in a single block are actually difficult, whether that's difficulty from weight or total work (remember going from blue to red).

How many days per week? Thank you very much for the information!!

@AlexanderBromley

4 жыл бұрын

There's a ton of options on program splits. Blanket recommendation is 3 to 4 days. Less leaves gains on the table, more is almost always overkill. Easy way to structure is 2 upper and 2 lower body days. Keep in mind, this video isn't giving you a specific program, just covering the principles that make things fit into a bigger cycle with direction.

Can one day a week be with %progression like this and one day a week be lighter and more volume based. Training twice a week?

I'm sure you aren't underrated by any that see your videos. Just undiscovered. To clarify, You are basing the percentages of the entire weeks of the funnel on your previous established 1RM?... Not trying to add to your 1RM% (ex 6x10 of 150lbs- 6x10 of 155lbs) workout to workout, or week to week? If I just execute a "balanced" naturally fixed ratio of volume/intensity isn't that just one big stretch of step loading? Shouldnt you either try to increase volume with the intensity of vice versa to "push the boundaries"? Sorry if you have covered this or plan to on your next video. I understand how you have this laid out, just trying to make sense of what you say with everything else I have been taught and heared. Thank you for your work! Looking foward to your next videos.

@AlexanderBromley

4 жыл бұрын

You are asking about how the progression works within each 4-5 week block? I just broadly covered that here but not in depth (I did in one of my other programming series videos and will likely cover it again). The wedges I drew on the left refer to a potential progression pattern for that block. For a simple example (there's a TON of potential schemes you could follow), in the first 5 week block, you can decrease volume (sets) while increasing intensity (weight). A progression like that might look like 5x6 @ 65%, 4x6 @ 70%, 4x5 @ 75%, 3x4 @ 80%, then deload and move on to the next progression. Another option is to INCREASE volume while increasing intensity, which is my preferred method for hypertrophy focused blocks. I might run 3x12 @ 55%, 4x12 @ 60%, 4x10 @ 65%, 5x10 @ 70%, then deload. You mentioned step loading, which is a valid option but only for the first block or two. You are right that something needs to increase, so with step loading, weight stays the same and volume increases, typically by increasing working sets. A step progression might look like 65% x 3x5, 4x5, 5x5, 6x5, deload, then repeat at 75%. Your example of going from 6x10 @ 150 to 155 is a common linear progressions strategy where the exercise, sets, and reps stay the same and the only method of progression are small incremental jumps in weight. While this is perfectly valid, you will find that more 'advanced' lifters usually follow more aggressive progressions with a very light starting point and much larger jumps in a shorter period of time. You want a week or 2 to acclimate to the movements and rep ranges, a week or 2 to push the envelope and accumulate substantial fatigue, and a week of rest to recover and fully realize the adaptations you made in that time. As you get into the 'mud' with linear progressions where you are trying to squeeze out 5 more lbs for weeks on end, you stay fatigued and adaptation stalls. Works early on, but the quicker you learn to control and preempt fatigue in your programs, the quicker you will be able to level up.

@kenzieprice6745

4 жыл бұрын

@@AlexanderBromley Thanks for shedding light and writting some of your mindset. When I see increase volume, decrease intensity (or viceversa), Which many plans include in their layout without explaining much else....., it makes me interpret as, naturally as your intensity increases, volume will eventually have to, so you aren't really "pushing the envelope" just executing what is already in your currenr limitations/ability. Many programs like 5/3/1 and others seem to be like that where its one big chunk of a set naturally fixed intensity/volume ratio and you just execute untill I guess you have adapated by the end of the block and try to make a new small jump. Like the 5lbs. Which I interpreted as one big step cycle because it was work all within that natual ratio. Then, you make the next bump up. You mentioned using volume, instead. I didnt know it could work and be defined that way. Im just stuck with everything else in my brain while Im taking in your position. I am applying it to mens strength gymnastics, so I appreciate your thorough content. I'd be happy to support your channel through donation. Just say how sometime.

Louie doesnt say Westside isnt linear...he contradicts himself a lot so I'm sure he has said it before but he has also said everything is linear because over time the weights are always going up

@AlexanderBromley

2 жыл бұрын

I mean, if he's said it before that means he's said it..... anyways, if thats the definition we were using it would be useless because everything would be linear. The definition we use refers to a specific training organization where the weights are planned ahead of time to move in a linear fashion.

Dude do u do online coaching?

@AlexanderBromley

4 жыл бұрын

Yes sir. I cap at 9 people at a time and was just about to run a holiday promotion. DM me @empire_barbell if interested.

I’m taking a deload week I’m not being lazy

Who's eating popcorn?

@dasdos002

4 жыл бұрын

I thought it was a candy bar

how many plastic bags are in your pockets??????

@AlexanderBromley

4 жыл бұрын

lol yeah, sorry about the sound. I was hoping that was just my shitty computer speakers. Guess my beard was scratching the mic.

@paullongboat2654

Жыл бұрын

Top tier comment 😂

I know I'm nitpicking. And building a mountain out of an ant hill. Can you please move your microphone. The rubbing sound, sounds like a diaper and it's annoyingly disteacting

@AlexanderBromley

4 жыл бұрын

Lol it's not nitpicking, It is distracting. I didnt notice it until after the video was posted. I'll take care to groom before my next one.