The Russians of old claimed that step loading is the most effective method when compared to constant small increases. Pavel spoke about it on jre.

@AlexanderBromley

4 жыл бұрын

I saw that one. I've always been aware of Pavel but never read his stuff until that podcast. Was mad I didnt come across it 10 years ago.

@getstrongby4038

4 жыл бұрын

I saw that too and I never realised but I used to train like that as a kid

@getstrongby4038

4 жыл бұрын

@@AlexanderBromley same I always just knew him as " the kettlebell guy"

@jonathanfeatherston758

4 жыл бұрын

Was fortunate enough to hear about him about 10 years ago actually when i first started doing Sheiko programmes. Did my reading on Russian methods. He had an article somewhere like "all the way to 600lbs and beyond" about a Russian lifter with a 600 bench who essentially followed pavel's dogma of training: moderate intensity, low reps with high frequency. Sheiko gave his critique of the lifter's training log. At the time i had reached my peak of strength in the bench. I mean not a real peak i guess but I'd been lifting for over 10 years and i was not progressing at all. So i gave it a try. Basically very simple. More or less more for me it equated to fewer sets with moderate weight (60-85%) but upping to 5 days a week when i felt like it. I think in 6 weeks i added maybe 10kgs to my bench, which was insane for me at the time. But then again whenever you make a big jump in frequency you'll experience compensatory gains. Personally i think training very frequently is perhaps the way for a quick fix but long term you'll need to get more variety and reduce frequency for some time to reset.

@Jake-mj6mc

4 жыл бұрын

Step loading has been a god send for me. For whatever reason I find I build the most muscle this way and I guess the body adapts to the weight “better”. Before weight jumps. I don’t get injured like I use to with linear models.

I like the way you explain things better than anyone I’ve ever seen. 👍🏼

These are super useful videos. Practical, informational, and great for people who want to go from trained to big man and beyond. Thanks man

Just wanna say that your channel is easy to follow and you’re very well spoken. Thanks for all the great topics and for helping us all out!!

Just found the channel and wanted to say this video helped refine my thought process in the program I am taking. Thank You.

Loving the content and that you are giving different information than just the same old training routine.

I've been Step Loading since I was 13; I'm 61 now. Step Loading REALLY works if you are consistent and patient.

@CCSABCD

3 жыл бұрын

I've been step loading aswell without knowing it lol

@MOJOverseManny

3 жыл бұрын

Does it help with recovery

@vaderentertainment8879

2 жыл бұрын

@@CCSABCD same lol

A looooot of quality information. Thanks Alex !

I'm so glad that I found your channel. Thank you for sharing this.

I think this is extra appropriate at the moment when more people are forced to practice bodyweight exercises and maybe a few randomly weighted implements at home. A lot of calisthenics progressions have really big jumps (going for a one armed pullup for instance), so really the only way to progress is to increase reps and sets (or time for static holds) until you've absolutely mastered that progression.

@Francesco_Di_Pereira

Жыл бұрын

Not really, band assistance is queen

Your channel has very high-quality information for serious strength training brother... thank you so much for sharing your knowledge.... keep sharing your knowledge... let you and your channel grow bigger...

Step loading is so underrated. I was extremely unsure of it when first trying it, but decided to give it a try anyway. It works phenomenally!

@ryanrogers8211

Жыл бұрын

How has your progress been? Do you mind sharing

@rowanmoloney1559

5 ай бұрын

Ya I love step loading and it's very sustainable. If you really need to deload just wave back to the previous week's numbers and crack on.

Amazing channel! This is so informational, thank you for the free quality content!

This seems like it would be useful to the masses currently undertaking home workouts.

*”wHaT ArE y0U dO1Ng StEp LoAd??”*

This is fantastic. Thank you so much for laying all this out~

Can't wait to watch the rest of the playlist.

The video I’ve been waiting for

Some great content on this channel. Definitely one of the most eloquent “strongmen” on KZread.

@MasoNowa

4 жыл бұрын

Man I dont know if you meant it as a jab or not but putting strongman in quotations seemed unnecessary lol

@apoloniaarteaga2520

3 жыл бұрын

I agree I was like damn he's smart

@Ben_sul

Жыл бұрын

@@MasoNowa I assume he didn't use strongman as an insult or passive mock, but I think Alexander competed in strongman competitions or something

@MasoNowa

Жыл бұрын

@@Ben_sul yeah he does compete which is why the quotations were weird

very informative, Im gonna implement some of these methods for calisthenics

I have incorporated step progression for all my main lifts while still using a variety of exercises from basically conjugate methodology using varying exercises, dynamically changing the exercise and frequent rotation of exercise variation on my main lifts are going to be the staples of my training here for the foreseeable future

This is the kind of content I like

Thanks- super informative and easy to understand.

i was looking for this kind of information, few years back i've reached a plateau and couldn't figure out why i wasn't getting any stronger. (basically training as heavy as possible all year long.) Those load programs seems like it was the kind of information i needed to get back at my strenght gains and avoid injuries.

Very helpful video for a beginner like me! Thanks for making the video....

Sweet content as always Bromley. I left a similar comment on Zack Telander's video that mentions step loading but Step Loading is still THE name of the game for every gymnastics coach I've ever met (United States). It's been a classic adage among gymnastics coaches that it takes about 200 days for your tendons/bones to adapt to a new load. [in Gymnastics] A training plan should be REALLY heavy in the beginning, but 7 months later you'll be using the same load for twice the number of reps, without feeling like you're killing yourself.

I thought I was doing a linear progression but it turns out I've been doing an autoregulated step training. Thanks!

You explained it very well. Subscribed

I like to do a blend of step and wave for bench. 3 week cycle, goes: 5-555, 3-5555, 1-55555 (first set is heavy). Worked really well for me

Great content here. His "Base Strength" programming book is great too. I use his "favorite base phase" that he lays out in his book for my base phases. It works very very well and makes training fun because one can progress. After a ~4+ month base phase on squat I'm now going to do the Russian Squat program starting today. The last workout of the my base phase wave ended with 315lbs, 5 sets, 6 reps on squat. Which is perfect because now I'm adjusted to the volume and the russian squat program starts me out at 320lbs 6 sets of 2 reps and then increases the reps. My squat jumped from 365lbs to 405 within a half year after using Alex's base programming. I hadn't been programming at all before that as I didn't know what I was doing and didn't understand it. And about 9 months later, after I finish the Russian Squat program in 6 weeks, I'm going for a 20-35lbs PR on squat. And then I'll likely run another peaking phase before I go back to my base phase. I feel very confident I'm going to get at least 425lbs! Can't wait! Thanks Bromley!

@ryanrogers8211

Жыл бұрын

How did it work out?

Hey Bromley, the link to your store is currently going to your KZread channel. Thanks for the great quarantine content

@AlexanderBromley

4 жыл бұрын

Thank you! Fixed.

Totally agree. Volume is the king.

Such GREAT content! Curious if step loading and combination with other programming strategies is discussed in your books?

Can you do a video about deloads? When to have them, what to do, and where to start again once your deload week is over. Thanks.

love your videos

I just started step loading a couple months ago after a pretty bad back sprain from heavy lifting, I suppose I’m an intermediate lifter, and I love his way of training. The way I run it is based on RPE for when I up weights though. My main movement for the day is done for 5x6, and then I increase the weight fairly significantly when that feels like an RPE 8. So in my next phase I might not even be able to finish the final set or two for all reps, but I’ll stick with that weight until I get 5x6 at RPE 8. My body feels great, it’s still challenging, and I fear injury a lot less now while still getting good work in.

@lukenath6983

2 жыл бұрын

This is a helpful perspective, I was wondering this myself. Glad you’ve had success!

This is my education thank you

I really like all the shirts with the gorilla empire barbell logo.

Soooo informative video....

you are very good:) thank you for the info

Your explanation about step load is correct compare to someone else video post

I love the video Alex, great information given in a concise manner. I am currently attempting to absorb as much information possible as it comes to progression, periodization, and methods of loading. I was curious if you had any books or other resources to recommend as it comes to learning about the previously mentioned topics. Any help in this regard would be much appreciated, thank you for the useful content!

@shahaan.

8 ай бұрын

hi did you get any sources where it's easily available? im trying to do the same rn

Thanks!

Should you keep the number of reps the same in a wave progression? Or does week 1 8-12 reps , week 2, 6-10 and week 3 4-6 work too?

I have a question: right now my main work for squats as an example consists of Week 1 4x6 70% Week 2 5x5 75% Week 3 4x6 80% Week 4 3x3 85% Each day followed by: 3x1 10-20 lb jumps: 4x10 Front Squats: And more hypertrophy work for the legs Then Week 5 I 1 rep Max test and finish off the week with a hyper trophy session doing 4x10 60-65% squats before recycling back into week one of the program. Progress is great right now, magically jumping 35 lbs a month How would you change my main working sets to an 8-16 week program based on Step Loading? Thanks in advance

Great video Alex, very informative. I think to step it up a notch, if you tried to make the numbers slightly bigger and more clear. Some of them are quite difficult to make out (might just be me?), which could also be due to your writing style

@AlexanderBromley

4 жыл бұрын

I edit on my laptop and I forget that most use their phone. You're right, I should have zoomed in.

Its actually really interesting that I started training and coaching with step loading without ever knowing it existing as a method with extensive writing in it. Parallel thinking is insane to think about. What textbook was it?

When I became older step load just became natural to me.

@Scubajunky

Ай бұрын

How old are you ? what style of step loading do you do ?

Need the good girl gym dog shirt. ! Love the empire barbell guerilla face shirt. And also the dog one.

Hey Alex, any suggested reading on training philosophy?

HFVIT is the best! Surprisingly, it’s a more optimized version of step loading.

What role does RPE have in the progression programming from one training session to the next. Is it irrelevant based on the intensity percentage of the 1 RM and the prescribed number of sets and reps of the different types of progression method, linear, wave or step?

Do you think spending several weeks in that first ‘step’ causes you to lose any CNS ability when it comes to getting back into those high intensity, low volume sessions?

I feel, for myself at least, that this would be great for those of us coming out of our Covid-19 hibernation!!!

@theomichellestevens4938

3 жыл бұрын

Absolutely! Myself included. This is some great content.

I couldn't point to where exactly, but I am fairly certain I have heard Wendler say that sometimes it's a good idea to stay at the same weight for multiple 5/3/1 cycles in a row, which would be a combination of wave and step loading. I suppose you could still push for 1 more rep on the amrap sets. At this point I've read about all of Jim's material, and have hung around his forum a bit. It can be a lot of work to grasp his thought process on things, but I think once you do there is a real mastery to what he puts together for a general strength trainee. His latest book 5/3/1 forever has made substantial changes to the 5/3/1 approach that I think you'd be interested in. I assume based on your 5/3/1 video that you haven't had a chance to read that yet.

@AlexanderBromley

4 жыл бұрын

I literally just made a Beyond 5 3 1 video that is going up tomorrow. There are so many damn variations you can progress to at any point in your training and, best I can tell, Jim seems bent on covering all of them! lol I talk about this a bit and how it can lead to info overload if specific recommendations aren't made on when and why such changes would be made. There was a lot of engagement from the last vid which is why I made this new one, but I'm not sold based on what I saw in Beyond that I'm going to progress to Forever. Of course, it all still has value. It's just grown outside of anything that can be called a program or method. Started to feel more like Wendler's stream of consciousness and a need for more content than add-ons that solved an actual problem.

@MitchellSmith

4 жыл бұрын

@@AlexanderBromley Haha yeah, he's certainly taken the approach of creating a template for every conceivable situation. Forever is full of them. I totally agree about info overload. Stream of consciousness is an excellent way to describe it I think. In my mind, it's clear that Wendler is very adept at programming, but his organizational skills (particularly in writing) are horrible and he refuses to hire an editor for his books, so it takes a lot of work to gain wisdom from him. Hell, Forever didn't even come with a table of contents.. I almost think the reason I can understand his stuff is because I read enough of it to known how he thinks, therefore I can sort of just intuit what he means, even if it's written poorly haha. This is clearly suboptimal of course.

I think Pavel Tsatsouline is a step loading advocate

Hey new subscriber here! I have a question, I am an armwrestler and i need to do a lot of exercises (supination, pronation, wrist , grip, brachioradialis etc). I suppose my question is essentially how many exercises can one do in a cycle, is it even recommended to do multiple exercises in a cycle?

For step loading, tell me if i'm wrong...we using same volume n intensity for a period of time before a huge jump?

Which methodology book of Sheiko’s is it specifically? I’d love to have a read myself

Loving your content. You explain periodization far simpler than other channels I've seen. I'm trying to apply these concepts to calisthenics training.

You mention 3x5 and 3x10. How much to reduce weights on 3x10? As well as if my 3x5 was rpe 8-9 should the 3x10 also be rpe 8-9 or lower? Should I pick random weights I can do 5 reps and 10 with and Then work them upwards or is there a precentage to follow? And I guess the same goes for the accessories? Or should the accessories Always "push" and Only Main movement changing in reps and second accessory exercise just focus on normal progression?

Would you run a 3, 2, 1 wave to peak? Wave one/week one: 85%, 87.5%, 90% Wave two/week two: 87.5%, 90%, 92.5% last week either a comp or rep PR, then deload? Step loading is great. I usually progress to 80% and then stay there and do a 6 x 3. After a month I test it by doing a 3 x 6. If I can do that, I move up in weight. PS your shirts are bad ass.

If you wanted to change the load rather than volume each week, what %1rm would you use in the low and medium intensity weeks?

I'm tryign this volume phase for my bench where i'm keeping the weight static but adding a set per week. 3x10, 4x10, 5x10. Then drop down to 3x10 and add 5lbs. I thought that was a Wave.

Question: If I'm in the middle of a Step Loading block, say, Week 5, and I fail a set, would the procedure be to try week 5 over again or step back to week 4 or something else? Thank you as always, Bromley! I love your content and look forward to watching your subscriber base grow as more people realize what they're missing.

@IamWonderBread

4 жыл бұрын

Chris G from my understanding, you shouldn’t be failing in step loading because the whole idea is to make a certain percentage or load “feel” lighter by the end of each meso cycle

This info is new to me. I assume the percentages are of your one rep max? So if your one rep max for bench is 100kg and you are step loading for the first week you'd do 5x6 at 60kg and so on? Also, I'm not one to do any more than 4 sets of any given exercise, would three sets at a higher rep range of say 8,9, and 10 suffice for strength and mass gainz?

You mention step losding adding sets or reps weekly. But I have multiple session 2x a week. Let's say I did 3x5 75% on a lift my first workout. The second workout of the week Should I do 3x5 75% too or go lower for recovery? And how much lower?

Great video! I was wondering how should I use step loading when doing x lift 2-3 times a week? Maybe do different amount of reps/sets on different days? Wouldn't that kind of make it wave loading though? For example, if my squat day 1 in week 1 was 5x6@60%, what should my next squat day look like? Thanks!

@amazingwil

3 жыл бұрын

If it was me I would keep it to same throughout the week, same weight, same rep and sets. The point of step load is to build a base line of work and improve on that. Let your body get used to 5x6 at 60% three times a week then bump up the sets or reps the next week and let your body adapt to that and so on.

For step loading when you go 3 weeks for example 65% and then you go 3 weeks 70% and then deload should you go again 70% for 3 weeks and then 75% or jump straight into 75% and then after 3 weeks 80%?

Team Wave here!

Can you start off steploading with 80-85% or do you have to start with 60%

funnily enough step loading is probably the most used form of progression in bodybuilding style workouts

5:01 for the truth bomb.

I'm cracking up about how I stumbled onto this video, and how, if I ignore the weights on the muscley looking fella, and just read the description and chart, it fits what I was looking for: stepped functions in electronics, and in particular, aggressive sound synthesis. Totally not this topic. Hahahaha

@alexanderbromley I watch a lot of your videos, and I often ask myself "percentage of what?" So I figured I'd ask you. The percentage is based off of what in these workouts? Perhaps there's a video you've already covered this topic and I'll go watch it if you can recommend.

@westbrad6808

4 жыл бұрын

Those percentages are based off of your 1 rep max. Per Ben Pollack, 1 rep estimates are a tad faulty at higher Intensitys, due to technique tending to breakdown, particularly for Beginners

I've done bodybuilding, but not strength training. Im interested to know...all these sets and reps you refer to, do you go to failure on each one, just some of them, or none at all ?

@ryanrogers8211

Жыл бұрын

The percentages he's talking about are percent of your 1 rep max in a lift and no you won't go to failure on any of them.

Love the amount of information, so tired of videos beeing 30 mins long with 1 little usefull point somewhere in there

Are we doing 2 waves in the same workout?

I got to strict 275 ohp just fucking around trying to get one mor rep every workout... hyping myself up etc. Honestly have crazy adrenaline levels ive worked up to but.... it isnt even slowing down.. i wonder what i could do if i started incorporating actual strategy beyond hyping myself up more n more extreme trynna bust thru prs. I did it naturally too n pretty quick My squats n deads r weak in comparason so dont ask...not like i cant gain that too tho easily if i tried

İf i dont know one rep max and start new to lifting after long period of break,how to adjust these percentages? I mean if i follow Wave Load protocol,and starting 70kg Squat week1 5x6 .. How to adjust that 70kg Squat for week2 should i add +%10 ? (Because week2 %70 and week1 was %60) so basicly 70kg +%10 = 77kg i think this is too much ? Or im doin wrong..

@unky5724

3 жыл бұрын

3 rep max, calculate.

In the middle of line there is a rest week???

Isn’t boring but big kinda like step up?

Hey, guys. About step loading, what do i do after a few months of cycling every 3° week? What is a sustainable aproach? invariably i will stall at some point. What should i do? A 10~15% weight drop and start over should do the trick?

@ryanrogers8211

Жыл бұрын

Just make sure your reset weight is a bit higher than your start weight. If you can mentally handle the boredom you will see big gains.

So step loading could be the same that the double progression method?

@farhanhussain_

3 жыл бұрын

Yes I think both are same.

On the right there is rep or set?😮 3x5?

Any examples of programs using step loading?

@markcalleja8463

3 жыл бұрын

Greg nuckles increasing work capacity, Google it

Could Step loading also work for bodybuilding ?

@tttyyy949

4 жыл бұрын

Of course.

@philipph.3876

4 жыл бұрын

I think step loading is even better for bodybuilding purposes. I always start my isolation movements at like a 10RM, and slowly but surely over time, they become my 12RM, then my 15RM, then eventually I reach all the repetitions I want with the given weight I'm using.

wth happened to the forum?

Do you get stronger with step loading

@ryanrogers8211

Жыл бұрын

Yes that is the point of it.

At what point would I max in this step loading program

@AlexanderBromley

4 жыл бұрын

This is just a description of a method used in programming; it isn't a self contained program, so I can't really answer that.

@markcalleja8463

3 жыл бұрын

You can build up to say 5 to 8 sets of 10 reps at the same weight say 65 to 75 percent off your 1rm then over the next month or so increase the weights and bring your reps and sets down to 5x3 or 3x3 buy then you you would have smashed your previous weights at those volumes and could go for a 1rm attempt

What are you doing Step Load?

@cheeks7050

Жыл бұрын

lol

Completely unrelated. But your breathing and bracing methods seem to omit any need for a belt. Would you recommend using a belt for the breathing and bracing methods you teach?

@AlexanderBromley

4 жыл бұрын

When learning to brace, I recommend limiting belt use. It goes a long why to building receptivity in your midsection when you lift. Save it for your heaviest sets and make sure you dont change they way you brace when it's on

My grandpa step Loaded from 13 to 81, he ended up deadlifting 1.500lbs.

@theindividualaccounts3792

3 жыл бұрын

mine did 2000kg bro get your grandpa up

!!!

What are doing step load? You Are gonna make me gain

How did you manage assistance exercises /bodybuilding type stuff after the main moves mate?

@AlexanderBromley

4 жыл бұрын

There's a ton of options. For the last 6 weeks, I've been step loading my bench and press and following them up with run-of-the-mill accessories. Raises, flys, rows, and tricep work, 1 or 2 exercises on each, minimum 4 sets. I keep the rep ranges the same for a chunk of weeks, starting kind of light week one and making small jumps each week or adding an extra set. Progression on these movements does not have to be super rigid or over-thought. The isolation and secondary movements can be pushed harder without compromising recovery, but I still like to give a runway for the first few weeks so I can build momentum. Once I'm at the upper limit of what I can do for that rep range (or if I've grown into doing a ton of sets), I'll swap exercises and start over.

@danielmoore1145

4 жыл бұрын

@@AlexanderBromley brutal mate sounds great. Thanks for the fast reply mate really appreciate it

Saying rubbish

@tjcogger1974

2 жыл бұрын

?