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@mattsenia6376

Жыл бұрын

Make a tier list vid

@goldsweat3606

Жыл бұрын

I want the thumbnail

@DadGetsFit

Жыл бұрын

Hey Alex, my fellow big guy. Do you have advice for powerlifting for guys who also have injuries. I'm in my 30's, decided to lose weight during covid 495lbs to now 265lbs, still a little chubby but have been powerlifting for a little over a year. I herniated my L4/L5 when I was a diesel mechanic and that's why my weight blew up. I've tweaked my back 2 times in the past year lifting but I've made progress without injury for a few months now. I can 5x3 405lb DL and 5x3 455lb squat. PR deadlift is 425 because I'm afraid of hurting my back, but I want to be able to hit 500lbs. Is that possible? I'm a big guy, big boned, wrestler/football in HS. Genetically I think I could do it. But with 2 kids and a full time job I'm scared to push my lift and risk injuring myself and not being able to work. Help me out here brother

@revolutionsendtimeschurch

Жыл бұрын

fallen angel illuminati freemason satanist governments EXPOSED!!!!! subbed

@BobBobby-kt4sc

6 ай бұрын

@@DadGetsFit Yes. His advice is going to be to take drugs. Take PED's. That's what his advice is gunna be. Its like you didn't even watch the video lol. There is a reason why he himself juices after all.

"You'll lift nothing, and be happy." True dystopian nightmare

@drinkinouttacups2665

Жыл бұрын

Liftopian

@BuJammy

Жыл бұрын

@@drinkinouttacups2665 Rightwing deadlift squad?

@BastadNKunt

Жыл бұрын

Eat insects for protein crew

@ISHIDDEDANDFARDED

Жыл бұрын

Drink the bug shake, live in the bod pod

@virtualpunk448

Жыл бұрын

@@BuJammy LOL.

I remember being 13 and believing when Ronnie Coleman said he was natural because he worked hard and seemed honest

@nolesy34

Жыл бұрын

Ouch Probably believed in Santa too huh

@Cosmicmorales

Жыл бұрын

easy to fool someone than to convince them they have been fooled.

@nolesy34

Жыл бұрын

@@Cosmicmorales 70% of 100% of the time that makes no sense

@Cosmicmorales

Жыл бұрын

@@nolesy34the meaning behind the statement is super basic? Ur the one who's overcomplicating it and can't understand.

@nolesy34

Жыл бұрын

@@Cosmicmorales of course its an easy statement.. but fools rush in, so if i rushed in to understand, better the devil i would know

"If you have big dreams and bad genes, you're in the right place..." This resonated with me. Subscribed.

@mastersironmantarmstrong7148

Жыл бұрын

That was clever

@KenanTurkiye

Жыл бұрын

''...non-lifting globalists'' 1:39 is deep too.

@peamutbubber

Жыл бұрын

Most people don't have bad genes they just lift for a few months or years and never tap anything close to their potential

@thouveninvijayan3073

Жыл бұрын

I have big Dreams and good genes is it good ?

@brianmeen2158

Жыл бұрын

@@peamutbubbertrue, most people don’t have the dedication to stick with working out for over a year or two.. most don’t even make it 6 months

Stay natty bros

@brandonwhitfield1278

Жыл бұрын

Hell no lol

@_d0ser

Жыл бұрын

lmao

@filthydlo69

Жыл бұрын

Nope

@PoeticMachineDreams

Жыл бұрын

💯

@blueromeo1974

Жыл бұрын

As a natty is not easy. I got years under the belt. I see kids and old, lifting for one year and have a body of a 3 to 5 year lifting. They look bigger and won't lie better cuts or ripped than me. You can't sustain a 6 abs all year round naturally. No water or food all year round (yeah, right). Only on competition can you do that for a limited time. That is how u can see hoes the fake natty are. And if ur not natty, I understand u want all eyes on you. But don't say ur natty when ur not. Including movie stars with rice and broccoli formula.

"You'll lift nothing. And you'll be happy" 🤣

@brockstar1311

Жыл бұрын

Beat me to it lol

@trogdortheburninator8149

Жыл бұрын

Bugzzzzz shakes 😂😂😂

@trev6664

Жыл бұрын

The great form reset 😂

@quinbobb1639

Жыл бұрын

World economic forum gotta love it

@daisoke

Жыл бұрын

World Economic Steroids

The lengths some roid users go to to excuse and minimize the effects of roids is sad.

@stephen8996

3 ай бұрын

​@in the wrong lol okay Guenievre_

Bromley, I don't know if anyone has told you this yet, but whatever you're doing these days to take care of yourself is really working. You're looking sharper than ever and you can even see it down to how you're animating lately. I hope you're feeling as good as you look!

@AlexanderBromley

Жыл бұрын

Really appreciate that, man. Credit goes to my wife.

@mysticbeing6768

Жыл бұрын

@@AlexanderBromley 😉😏 lol

@michelrood2966

Жыл бұрын

​@@AlexanderBromley Is her name TRT by any chance ? 😅😅😅

@revolutionsendtimeschurch

Жыл бұрын

fallen angel illuminati freemason satanist governments EXPOSED!!!!! subbed

@darealberrygarcia

3 ай бұрын

Gay and this guy is a cheater so it doesn't matter what he says

Thank god people are talking realistically and honestly about this stuff now. I hope a lot more lifters can make informed decisions (either way) than we did in the 1980s.

@ralphwarom2514

Жыл бұрын

I would take steroids if they didn't make you die young. But I want to live for a long as time

@marquanbrand-moorehead1887

Жыл бұрын

​@@ralphwarom2514 Don't Ever Take Steroids

@99Gara99

Жыл бұрын

I was very badly informed so I never took steroids

@YouTubeChillZone

Жыл бұрын

@Mark Park The only cost is your time to get a proper education in endocrinology then you have nothing to lose but your ballz and a lot of money for regular check out at dr

@carlpanzram7081

11 ай бұрын

The opposite is the case. Comercial gyms are full of people doing steroids, it's crazy.

Amazing video, I can tell a ton of hard work went into this one!

@AlexanderBromley

Жыл бұрын

I appreciate it! I came across one of Cody LeFevers shirts... "Have You Tried Trying?" and thought, "No, no I haven't"

Really good video. I’ve been training for 44 years. I grew up under Muscle and Fitness, Joe Weider and Arnold/Zane etc.. I didn’t know that 30 sets per body part was bs. I do now. Experience is beyond important. So many younger lifters think because they have been working out for six months and watched a few videos that they are experts. Nobody has all the answers, and training is nuanced (even if we wish it wasn’t) With that said. For those who are natural, consider the following. 1. Have a plan that is based on sound principles. 2. Get educated. I love the 6-30 reps for hypertrophy idea. While I don’t know exactly the numbers, common sense tells that 30 reps is a ton of time w/o fatigue. 3. Eat well. No matter your goals, food matters. 4. Recovery enough. The idea isn’t to train so hard, so often that you’re constantly fatigued. Rather it’s a balance. 5. Stick with movements that promote growth. A squat - deadlift - row - press - hinge work. They always have and always will. 6. Go slow, train long. While I can’t say I’ve never gotten injured, most of my career I’ve learned that slow progressions work. 7. Lastly, ask for help. Avoid the “I know everything” mantra. Now, ask questions.

@tinalewis1734

Жыл бұрын

✍🏾✍🏾✍🏾✍🏾thAnk you

@seanhokanson4115

Жыл бұрын

How important is protein in a diet? I understand it’s very important, but what’s your intake/day? Gram/pound ratio, I’m asking. I’m 220lbs, and 220 grams of protein @ about 16% bodyfat seems like an absurd amount of protein to continue to gain muscle tissue.

@chattingwithshap8010

Жыл бұрын

@@seanhokanson4115 obviiisly since you’re training you need protein to help the recovery process and to build muscle. There are general guidelines of 3/4 to a gram per pound of body weight. I think that while that may seem like a lot, it’s all part of your overall calorie consumption. I’d definitely spread it out over the course of a day. If you had 5-6 meals a day and snacks it isn’t as daunting. Stick with quality as well. Chicken - eggs - lean meats - a quality protein supplement if you need it. Finally, if you’re a little short, that won’t make a huge difference.

@nothingEvil101

Жыл бұрын

@@chattingwithshap8010 220 grams of protein spread over 6 meals would still be 36,6 grams per meal. Every day. These high numbers are indeed absurd and not sustainable for average people.

@chattingwithshap8010

Жыл бұрын

@@nothingEvil101 you’re right. But the person asking isn’t average and I didn’t say it needs to be 220. I said 3/4 to 1 gram. He is 220 and 16 percent body fat. That’s not even close to average. I didn’t want to write a super lengthy response. Getting enough protein is important for muscle growth and recovery, but it’s more of an Art than anything else. On those training days, especially harder ones it’s more necessary than on a day off or a recovery day or week. Plus, at 220 pounds getting 150 or so grams or so on certain days would be totally fine. Most people, even those who are intermediate lifters, and even some as advanced ones vary their calorie consumption regularly. But again, it’s important to see each person as unique, not cookie cutter.

This video feels like a culmination of your decades of experience as a coach, athlete and astute observer of the industry. So many excellent points, so well articulated and to the point. I'm glad you exist man!

@revolutionsendtimeschurch

Жыл бұрын

fallen angel illuminati freemason satanist governments EXPOSED!!!!! subbed

Anecdotal: friend of mine (36 y/o) hopped on 200mg of test a week. Says the difference is huge, squat went 40-ish kg in a couple of months. He admits to training waaaay less hard. Since I heared that, I'm not buying any 'but we actually need to train HARDER' messages by the juiced community

@jrwitherite12

Жыл бұрын

I’ve been on trt (120mg) for 5 years, my squat has only gone up 68 kg. Your buddy is using a Supraphysiological amount and clearly an outlier unless he was squatting under 4/500 lbs.

@tielvandenheuvel5168

Жыл бұрын

@@jrwitherite12 to be fair, he was a little below 400. Same time: his bloodwork showed the levels of a twelve year old, so I understand his decision. His wife says he's much nicer to be around, so that's a W as well

@dadbod488

Жыл бұрын

​@@tielvandenheuvel5168glad all is working out for your friend 💪

@muscularclassrepresentativ5663

Жыл бұрын

That's trt lmao But yes agreed it matters

@Pepe-pq3om

Жыл бұрын

​​@@jrwitherite12 how are you? What are your maxes?

When it can give a woman muscles bigger than most men who consistently workout, it absolutely is a super solider serum lmao

@onZampie

Жыл бұрын

Those women also train consistently though to be fair. Most likely a lot more consitently and for a lot longer. Can't really compare female pros to dudes who have been working out for a couple years. It's not like the female pros are as big as the male pros.

@jaysilvia1177

Жыл бұрын

@@onZampie Take a woman who has trained for 4 years and a man who trained for 2. The man will still be considerably stronger and have far more muscle mass than the woman who has trained longer. Steroids completely change that. Combined with the fact that roids tend to be more potent for women, the female in this scenario has the potential to be just as strong and have a more muscular frame than the man within a year if she was juicing and he wasn't. The bone density changes, the muscle mass increase, the muscle fiber hardening, etc that steroids give are underestimated pretty heavily.

@guntertorfs6486

Жыл бұрын

@@jaysilvia1177 Exactly.

@AlkisGD

Жыл бұрын

Even when it comes to men, Kumail Nanjiani was a 40-something wet noodle who became swole and shredded in months. It's not just about the end result but also the starting point and age.

@tomsnowden6201

Жыл бұрын

Or anabolic steroids are doing the fuck work..yeah obviously ppl on steroids lift consistently but it’s way easier.

Appreciate your take. Started lifting religiously in school on thru my military career, but genetics have always been against me. Because of my bone structure, the terminally insecure have always marked me as an easy target, forcing me to learn fighting when I was still very young. When my father was diagnosed with Alz/Dim from agent orange exposure in Nam, I moved back to care for him so he could finish his final years in the comfort of his own home. Doing so put me in a bad place emotionally and I let myself go. I quit exercising & eating right. I shut myself off from the rest of my family, friends, the outside world. After 12 years, I finally started taking better care of myself and getting back to where I used to be....both mentally and physically. I had always thought (going as far back as school days) that a cycle would give me that boost to get me over the plateau/ to next level. But it wasn't until recently I remembered, that while I won't be winning any contests anytime soon, there is no replacement for hard work and sheer determination. Of course, the leaps in exercise/nutrition/supplement science don't hurt either.

Personal anecdote: trained from 20-25. Went from 135 to 190 10-15% body fat. Best numbers were 315 bench, 425 squat, 505 deadlift, 225 overhead press. At 35, went on trt. Total test at 800. 315 total before trt. After one year went from 185 to 205 lbs. Bench 385, squat 485, deadlift 575, overhead press 265, strict curl 135. Fat went from 18% to 10%. This is just trt in normal range. The stuff works. Edited: total, not free test levels. 800 free would be nuts

@funeraldirector5069

Жыл бұрын

Did you continue to lift between 25-35?

@paulmryglod4802

Жыл бұрын

@Funeral Director no. kids, work, building a business. I started back up about 6 months before trt

@jacobtaylor7506

Жыл бұрын

Damn, 35 and taking TRT? I'm 39 and not taking trt. I'm squatting 425lb, deadlift 500lb, bench 325. But I been almost nonstop exercising since the military.

@paulmryglod4802

Жыл бұрын

@@jacobtaylor7506 yep. Had some tbi and couldn't recover from it. Tried for years beforehand.

@anthonysoto2923

Жыл бұрын

That's literally too many numbers. Just eat chicken and lift heavier rock each week.

A huge POINT to remember and understand this is that this 10-15 percent in strenght gain is when lifters stay in the same weight class if the gain muscle the Steroid related strenght gainn effect can be much higher.

@luka188

Жыл бұрын

Yeah, in reality it's more like you'll double your numbers quite literally if you're pushing natural vs enhanced. The most major component of steroids and the like is the increased lean mass your body will grow and is able to sustain, which leads to immense increase both in strength and in size as well.

@johnsmith3859

Жыл бұрын

@@luka188 yea the strength gain can be huge. on the downside could lead to injure with your tendons not keeping up

@sandrost4243

Жыл бұрын

Doubling your numbers is not accurate. However, your 10-15% statistic is. I used to compete at the international level and one of the russian coaches told me that he estimated about 15% strength increase from PEDs. That never left me because at that level, I was getting beat by about 10% and I was natty. I think the larger point is the recovery, the volume some of those guys can handle is insane and volume is the biggest driver of progress. You can still get stronger on PEDs with less work, but when you actually do more work, the results are astounding.

@luka188

Жыл бұрын

@@sandrost4243 So you mean to say that PED's will only increase your lift from say, 300 kilo deadlift to a 330 kilo deadlift? How do you think Hafthor deadlifsts 501 kilograms? I already explained, you can quite literally double your numbers from using PED's versus staying natural, because of the extra lean mass your body can hold when using PED's, which is really what makes the difference and allows top level strength athletes to perform superhuman feats of strength. PED's when in the same weight class probably doesn't make that much of a difference, however the point I make is, the true strength of these PED's is how it allows you to surpass the limits of what a human body is naturally able to do massively by increasing the lean mass which can be supported by your body due to the increased testosterone levels and also the growth hormone which allows muscles to grow far larger than they otherwise could. When you remain in the same weight class, you basically only use the PED's to 10% of their effect at best. What really makes the difference is how it allows people to become 180 kilograms while only at 10-15% body fat, carrying more than 150 kilograms of lean mass, which is absolutely ludicrous.

@sandrost4243

Жыл бұрын

@@luka188 Okay I must have misunderstood your point, you are also including increased mass, i.e., putting on weight. I was indeed talking about staying in the same weight class and I was also talking about highly trained individuals, 15% is very accurate. But yes, if someone puts on 40 pounds of muscle, you could double your lifts. Apologies for misunderstanding you.

I genuinely think this is one of if not the best videos exploring this topic honestly from both sides of the community. Informative and well done!

Your videos have improved so much in the last year. Loving it.

Discovered you a couple of weeks ago and you have become my favourite lifting channel. Impartial, evidence based approach, explained intelligently in an engaging way with clarity. Thank you for all you do.

Damn, Brom! You're really stepping up the effort. Can't imagine the time that went into this. Your ability to narrate is really showing. 🤘

I'm a pro natty BB and I loved your intro lol And I love that you're diving into the performance motivations and benefits

Excellent! Thank you for shedding light on natty vs. not natty. I started weight training at 13. I’m 45 now and continue to learn, especially from your channel. Ive been natty my whole life. In my early to mid 30’s I was my strongest squatting 300x10 and benching 285 for a 1RM. Personally, I’ve trained all of the rep ranges through a 12-week periodization program. I’ve typically only have trained my body parts once a week. I think I’ll try training them twice a week with a little lower intensity and see if I can get back up to my old numbers, although, I don’t have much hope. I think the greatest takeaway is that there’s no magic program due to our bodies always trying to adapt.

@ConnoisseurOfExistence

Жыл бұрын

Phew, for a moment I thought you're talking about kg...

This was an excellent video Bromley! Very detailed and well argued on all fronts. The prominence of drug use in gym culture you presented here is quite eye-opening , and really puts much of our current culture into context.

I used to watch Bromley on 1.25 speed, looks like not anymore. Great quality video!

To answer your question at the end, a recent change that has worked well for me in terms of "shocking" myself out of plateaus in both size and strength is doing 6-8 week cycles of 5x20 on front squat, incline bench, RDL and OHP on their respective days, keeping the weight just light enough for about 1-2 RIR. I need a diaper change at the end of each workout. Let's just say that watching you squat 185x50 in a previous video not just how absurdly strong you are, Bromley, but also how mentally resilient you are.

Awesome video sir, you really narrowed down the science of P.E.D. usage and natural lifting to a T. I'm going to implement these suggested training ideas to my splits. 11/10🏆

Superb video and very informative. Thank you - keep up the great work!

I have to applaud you for the effort put into these newer videos. Great work, keep it up!

I'm 39 and I exercise (not always consistently, have had up to 3 months off sometimes) since 15. Even before that I loved to do push-ups, pull-ups and other bodyweight exercises. I've also got into running sometimes, once I ran half marathon (by myself in the night). I have had about 3-4 cycles on steroids, all low doses, in my life. One of the bad sides of that might be, that I think my natural testosterone levels could have been higher now, should I have never used those (haven't really got bloodwork done, but my sex drive isn't at all what it once was). With that said, low levels of steroids have given me a lot of strength. On my 1st cycle, I was 19, exercising for 4 years already, and I had a plateau on the bench press, wouldn't move up from 105 kg for the last 3 months. Then I did a cycle on flat dose of 5 mg dbol per day, for 40 days. I was taking it every day with my breakfast. On the 40th day exactly my bench press increased to 135 kg. +30 kg in 40 days, I was shocked. 3 months later, without taking anything, my bench was still 135 kg, didn't lose any of that. In the light of my experience, I find it hard to believe, than anyone lifting heavy numbers can do that without PEDs. Even with the best genetics in the world, I don't see it possible to do more than 250 kg bench or over 350 squat or deadlift (or >150 kg overhead press). Even those numbers sound too high, except if you're not somehow >190 cm >170 kg monster natural freak...

@taylorg8509

Жыл бұрын

Unless your like NFL offensive lineman build 6'4 300 pounds plus Brian shaw ultra rare types but other than that ya I agree

@12MRJERSEY

Жыл бұрын

​@@taylorg8509Those NFL players use roids too.

@dadbod488

11 ай бұрын

Hell's yeah, dbol is amazing. Especially for the bench.

Solid video. Glad you mentioned how strength training can aide in hypertrophy. I decided to give a pyramid set a try and found that It boosted my 12 rep max on OHP from 20kg to 25kg after months of stagnation. Overall I think that the take away here is that natty's should train smarter AND harder.

Funny AND informative, the best kind of video. Structured very well and a great listen to boot. I'm still on my restarted journey after many years away from the gym for various (and lazy) reasons. So much harder with age, warmups and more gentle progression are keys for me now to ensure I don't overdo it to the point where I'm still crazy sore 3 days later. Ego checks are certainly more important now and I'm hoping to make real, structured progress. Your channel, RP, Nippard, have all been fantastic resources towards that goal.

Excellent video Brom. Thanks. It reenforced my belief in what I have been doing. Will watch it again, since there's so much information.

No one is saying steroids are the only reason they look like that. We're only saying, you can not look like that without them. That's it.

@AlexanderBromley

Жыл бұрын

Lol based on all of the people you didn't poll? Either way, you have no idea what someone can look like without drugs. There are tribe members in sub Saharan Africa who wouldnt pass a natty or not. You all are guessing (poorly) and, in the face of no real information, the gaps get filled with insecurity and ego.

@jayclean5653

10 ай бұрын

​@@AlexanderBromleyCalm down, bozo. We get that you need to defend yourself.

@stickedice1979

7 ай бұрын

​@@AlexanderBromleywe know that nobody can look like Ronnie Colman without steroids.

@AlexanderBromley

7 ай бұрын

@stickedice1979 yep

@Tespri

7 ай бұрын

@@AlexanderBromley No clue where the poll was done, but certainly doesn't express my views. Of course you need to workout to gain muscles, but it's ridiculous to think that those gains can be gained naturally, especially in as short time frame. "There are tribe members in sub Saharan Africa who wouldnt pass a natty or not. " Name one, Whenever I look at "tribe members" in actual natural environment they all look like bunch of skinny fat people.

A lot of good info and perspective here. For me, through the past 20 years Ive found not training to failure, and rather training around RPE 7 for both size and strength is far far more effective. I personally cannot agree that natural lifters should train their sets to failure... whereas I believe enhanced, you can and should train to failure occassionally. If and when I go off the natty train, will be interesting to see how my training can change and be effective for gains

Phenomenal video, I appreciate the time and energy you put into these very calculated videos

Next level memeage. Also, incredibly dense, well researched information. Really, this is an incredibly well put together video.

I’ve been training naturally for 15+ years. I’m an army veteran of 8 years, I’ve competed in both an NPC and OCB show where I won 5th place medals in my classic physique category. Doing a show with enhanced guys and doing a show with all my natural guys didn’t make a difference in my placing. It showed me what work and dedication can begin to get you if you stay committed to it. I performed exceptional next to enhanced guys and it was challenging to beat all natural guys on my kind of level as well. So consider that every show is different but every choice you make will always be up to your ability to build self love and mental fortitude for the work and the journey. I still train today and I’m working to become a better boxer now and I look every bit as young in my 30s as I did in my 20s… STAY NATURAL UNLESS YOU CAN HONESTLY SAY YOURE CLOSE TO A REAL BREAKTHROUGH ON THAT KIND OF LEVEL and if you do CONSULT YOUR DOCTOR FIRST. Much love everyone.

@NazriB

6 ай бұрын

Lies again? Killing yourself is not solution

@MariusMitrache

5 ай бұрын

I did way better as a natural, I was on the top of my game but I struggled way more enhanced. When everyone is natural there's as much leveled playfield as you can gen, when we talk enhanced some people are willing to really push it and some try to stay in the safe zone, a bit above TRT if possible and results can and will differ accordingly.

@Ryan-wx1bi

4 ай бұрын

Except guys can easily get away with competing in natural competitions while on the juice.

Great editing. Feels like a documentary. Reminds me of the ZT MPMD team up & Josh Brett Videos. The memes were fun too. I appreciated the audio clip from The Office

You, sir, are like the Doug Wilson of the lifting world. Everything is well said, informative and engaging!

Wow. Great video. It's amazing how you covered so many different topics that all stay coherently relevant to the theme of the video.

Bromley is still alive! All's right with the world again!

My best gains are when I accidentally planned 2-3 times per week per body part. I had a “bro split” I made 6 day split where the focus of each day was something like this: Quads, chest, arms, hammies and glutes, shoulders, back. I didn’t realize why, but my triceps, back, biceps, and glutes were huge. Everything else struggled. Well, those were the body parts that saw 2-3x per week of training. Everything else was only hit once a week. 😂 100% natural btw, never had a chance to try it or I might have in the past.

@Psupower250

Жыл бұрын

I did a split similar but 3 on, one off. Chest, quads, back, rest, triceps, snatch grip deadlifts/post chain, biceps, rest repeat. Triceps day consisted of heavy cg floor presses or cg bench so chest was hit as well. Bicep day always started off with dead hang chins so my upper back got hit then I did the basic curl stuff. I sprinkled in lateral variations on chest day and tricep days and rear delts on upper back and bicep days. Might go back to that once it gets hot as I train in garage. Quick sessions. Bulgarians or lunges after my snatch grip DL variation so quads got hit as well. Leg curls before squats on quad day. Chest day is always an incline, flat variation and end with v bar dips so triceps get hit. Upper back always starts with dead hang neutral chins then supported rows, if up to it maybe some empty bar poundstone curls for xtra bicep work. Loaded carries occasionally at the end of squat or deadlift day for the yoke. Natty as well at 45

@damnwolf

Жыл бұрын

I have been riding on the gains of a 3x week Full Body approach for a while now (really enjoy the meals I need before the resulting 2hr workout to properly carbload too :D.) I love how I can modulate the body part or part thereof focus by playing with order, repetition and rep range. Hurray.

@3-dreticle826

Жыл бұрын

You just disprove this video. No roided powerlifter or Bodybuilder trains like that. They split everything up. Bro split or PPL typically. Or some variation. Most people that do fullbody are straight up natty and have jobs. Unlike these clowns online. This is just more justification for roiders ruining lifting

@johankaruyan5536

Жыл бұрын

@@3-dreticle826 what the heck are you even talking about how did he disprove it ?

@bigt1013

Жыл бұрын

Bro I do this. Chest tris and shoulders 3 days, back and biceps on the other 3. Legs on back day. I do too much volume for core I used to do core but simply don’t have time anymore.

The last 3 chapters were very helpful for me, as I am still workshopping how exactly progressive overload works. And I love how at the very end of the video, they included the part where he reaches to rip the mic off and be like “finally I’m done with this crap.”😅I subscribed, keep it up!

I liked how you included a compilation of clips from other KZreadrs, very thorough

The perspectives Bromley makes us consider about training philosophies and gym culture is second to none 💪

This video was 10/10, Bromley. I watched it all the way through a few times because there’s just so much top notch information in here that cuts through all the BS. Thanks for all you do and keep ‘em coming, sir!

Very well put video man , very informative and entertaining. Good job, looking forward to more of these.💪🔥

Hi Alex, this was an excellent video. Thanks

For me I’ve seen the best results from increasing frequency. I only lift three times a week but I’ve played with variations and volume so I can squat and deadlift three times every two weeks and press every session. This took a lot of tweaking and self regulation. I picture my program as these overlapping circles of volume and I can’t go too hard on any given day.

@BassThrasher

Жыл бұрын

Very interesting. Would love to hear a bit more detail, if you wouldn't mind sharing.

@richardpeterson4440

Жыл бұрын

M1 Pwr clean Back squat Incline bench W1 Pwr snatch Clean deadlift Strict OHP F1 Jerk Snatch deadlift Bench M2 Pwr clean Back Squat Incline bench W2 Pwr snatch Front squat Strict OHP F2 Jerk Deadlift Bench Generally move fast, move heavy then press. I will often superset the pressing motions with some sort of row. Pretty basic progressions. Lots of triples on the OLY movements. 10s on the SBD. Worked my way to singles over 16 weeks. For context I used the program as an off-season peak for a supertotal. I generally give strongman movements a break during the winter. I love log and stones and stuff but find winter is a good time for some variety.

@BassThrasher

Жыл бұрын

Thanks man! Appreciate it.

I stalled on Madcows 5x5 with only a 245 bench. One day I said screw this stupid math crap and just started working hard. In just 6 weeks I added 40lbs to my bench. I benched hard, heavy and frequently. It makes sense a lot of these programs were written by enhanced lifters because I didn’t make gains for shit on these “intermediate programs”.

@bobbyhill4118

Жыл бұрын

I’ve never liked the idea of a 5x5 unless it’s for squat or deadlift. And with deadlifts I still prefer warming up and doing 3x3’s because deads are taxing. When I squat 5x5’s I usually lower the weight after my first set and continually lower it by small increments. Math crap will never get you stronger really. You have to use math crap to determine what kind of hard work you’re able to do. That means recording your lifts and tracking your strength.

@bobbyhill4118

Жыл бұрын

I kinda like to warm up to a set of 3 reps for squat or deadlift, then do sets of hopefully 5 around a weight I should be able to do for 5 in my head and track my lifts for that day.

Been following you since you were at Empire Barbell, love your content Bromley!

Thank you for being the voice of reason on these topics. So few people are honest about this while still bring reasonable about the huge progression natural lifters can have.

@Tespri

7 ай бұрын

no one says they can't progress. What he made is known as strawman fallacy.

@BobBobby-kt4sc

6 ай бұрын

@@Tespri Elaborate what you mean by that.

@Tespri

6 ай бұрын

@@BobBobby-kt4sc google strawman

Been natural through my whole journey. 220 lb weight loss from almost 400 to 150 and now I am up around 183. Been about 4 years and I’ve noticed what you have said is very true. Plateaus come very frequent and now with your information I am going to train a bit differently. You’ve earned yourself a sub for being a true fitness connoisseurs, thank you buddy ❤

@dreamdiction

Жыл бұрын

Wow - you more than halved you body weight. How long did it take and how many calories were you eating per day?

@landonconverse7995

Жыл бұрын

@@dreamdiction well I basically went from drinking almost a 12 pack of Mountain Dew per day, as well as eating absolutely horribly. The end of 2018 I was like 400. I am assuming I was I taking just from that an absolutely incredible amount I don’t even know but it was bad. I then started my weight loss journey with 0 knowledge which was a stupid mistake. I barely ate anything and completely stayed away from any kind of sugar or carbs completely because of the things I read in the internet and it really worked. I was around 250 at this point and I still did not workout at all and I lost all that within a few months because I was literally eating like nothing. I went down to around 200 and I started feeling like shit completely, and at this point we are at the 6-8 month range. I at this point developed body dysmorphia and I think an eating disorder because of the fact that food in my mind was the devil so I ate just enough to get by. Hitting around the 1 year mark I was at 152 lbs and I felt HORRIBLE! I then decided that now was the time to start working out and eating food again since I knew that I had run out of energy completely and I looked like I had no muscle but fat still so it was horrible to even look in a mirror. So for the first year of working out I watched some but not a ton of videos and did mostly reading and watching people with no guidance so my beginning was very skewed. I got muscle but could not gain weight for anything and I ended up hitting a plateau from my newbie gains. I then in my second year did a lot more research and found people like daddy Noel and Sean N and then started to realize the benefits of eating and being okay with myself and trusting the process. I recommend to anyone starting the journey that I took to use your weight to your advantage and train hard, study hard and do it the right way because if I had I would’ve been an absolute friggen unit by now haha. Anyways here we are in 2023 and today I have been trying to main gain and I am sitting at 185 lean muscle. I will continue to workout for the rest of my life and I will take myself to the absolute limit naturally. I appreciate all who read this whole thing as I am a living example of the downside of self image and remember you can do ANYThING you set your mind too. I love every one of the kings out there looking out for himself, maybe I will start a channel just to talk with people about there journey and men’s positive mental health. Have a great day everyone and much love ❤️

@dreamdiction

Жыл бұрын

@@landonconverse7995 Thanks, all I would add to what you have said is that muscle only re-grows while you are asleep so getting a full eight hours of good quality deep sleep every night is ideal for building muscle.

@KlaustheViking

Жыл бұрын

@@landonconverse7995Imagining drinking a 12 pack of Mountain Dew now, for me, makes me wanna puke lol. Congrats on the weight loss journey.

@landonconverse7995

Жыл бұрын

@@KlaustheViking yea it was a very dark 10 years, thanks buddy I appreciate you

Your videos are very informative and entertaining at the same time. Thank you for putting out this content.

I have been a novice bb for years. I recently started oly lifts and focusing on strength and speed. I’m 40 tho and your “ big dreams and bad genes” comment explains my entire life. Love it!

I hope the title is satire. Because some steroids or peds are literally soldier super serum. They change your mentality, or exaggerate it negatively.

All through my 20's I was an overtrain-and-crash natty lifter, because I did try to go to the gym super frequently and push myself hard and tried some dumb stuff. There were some results, but I've been able to dial that stuff back in the past few years and go down the route of calisthenics, bands work, cycling. I'm probably undertraining now - I might be hitting something like 1.5 times a week, with a lot of "just do a little warmup" sessions and then one bigger one - but it's in a relatively healthy place, where I'm not pummeling myself with fatigue and I can focus on other parts of life.

awesome vid. i clicked on it because i work in substance use and we have clients that use PEDs and although I have done a little powerlifting myself I didn't really know anything about them. this covered a lot, thankyou.

Amazing video man!! I really appreciate the time and effort put into making this video

"SCIENCE IN THE STREETS, BRO IN THE SHEETS " 😭👏🏾👏🏾

I started full body workout cycle with three days a week with every workout have the big three started to brine out and changed it to two days a week and so far it’s been working better the strength I started out with has improved and I keep getting stronger

Fantastic and well done video, man

closing in on 100k, its about time, good job

When I talked to one of Boris Sheiko's assistant coaches many years back, he said the Russians quantified the benefit of lifters using PEDs vs those who do not (for highly trained athletes). They arrived at a figure that was approximately 15%. That's 15% on your total if you are highly trained natty vs. on gear. If you total 1500 pounds natural, you'll be ballpark 1725 with gear. Anecdotally, from my experience (20+ competitive), this seems pretty accurate. It's the difference from an Elite powerlifter to an international elite or world ranked lifter.

People keep on ignoring the fact the people who take steroids can skip all the hard years of hitting and breaking through plateaus that naturals have to go through. They can basically sprint to their natural limit within a period of a year or two. Considering the vast majority of natural lifters will never hit their genetic potential this is the largest benefit of steroids for the average user.

@AlexanderBromley

Жыл бұрын

Thats entirely made up

@illegallegal8948

3 ай бұрын

​@AlexanderBromley basically yes but no I would argue that a noob that takes gear with a good training and diat would look pretty good in a year but not better than what he would achieve by 3 years of natural good training I just experience it by two brothers the one natural for 5 year and his bro that got him in less than 2 years on gear

Well said, keep going strong!

Look at you gettin all fancy with the B-roll footage..one of your best vids ever..

I have no issue at all with people using. It’s when they try and fool People with “I am all natural” They still are insanely dedicated and it takes a huge amount of work. Just don’t try and say it’s natural. I hate that

@plaidchuck

11 ай бұрын

If they want to lie and live in a fool’s paradise that’s fine too. But if they want to take peoples money and promise the same results as natty yeah then it’s straight up fraud

Wish I saw content like this earlier on. I realize alot of advice on the internet is geared toward enhanced training. A huge thing I've learned that took my training to the next level is learning that 10-20 sets, got to hit a body part 2 times or more a week to grow, and hypertrophic ranges are relative. Once I understood this, I started training full body hard training 3 days a week. Did less work and got more gains. Since then I just progressively overload from there.

Great video even a year later, really got me thinking about ways i could improve my training and also gave me a way better understanding of gear. Im getting towards the 2 year mark of my lifitng journey now so i think its time for me to try different methods of progressive overload and programming to break some of my plateuing muscle groups and work on some of my weakpoints. Cheers for another banger vid.

Alex, this one is a masterpiece mu friend there are at least 20 clips that I have gone around repeating (at first pretending it was my creation, just to momenta later happily attribute to you. You are THE BEST source for those of use with ‘bad genes’ :). Thanks so much

Bro splits do work, I added 25kgs of muscle over 10 years, I went from 55kgs to 80kgs @ 9% bodyfat. I don't do them anymore but I wouldn't say training with more volume added that much size to my frame, mostly just strength. I'm a powerlifter now though. Also, my legs aren't small due to genetics but I've never spent a lot of time on them so that weight is mostly on my upperbody as I do bench-only powerlifting. Luckily with genetics though my body looks fairly balanced. I've now been training 17 years with no drugs and will never take. I'm 5'8 at currently 98kgs @ 20% BF with 18 inch arms.

The difference between tested and untested is immense for powerlifting. I refuse to go to drug tested meets anymore, went to one and almost fell asleep during the bench press.

@loungeroomlifting2223

Жыл бұрын

Why?

@toximan2008

Жыл бұрын

@@loungeroomlifting2223 tested meets have a neutered atmosphere

Amazing video really well put together!!

High quality, content, thanks for sharing your insights

I never used peds but it’s pretty cool what people can accomplish when they throw health on the backburner. I kinda look at the enhanced like stuntmen. I ain’t willing to but I wanna see it.

This video is absolutely incredible, deserves FAR more outreach than its getting

Outstanding video. You nailed it.

Very impressive and detailed explanation, thank you.

Very interesting and nuanced video. Thank you, I really enjoyed it

@larsporsena9529

Жыл бұрын

Colab!

Dr. Mike's take on Greg Nuckols' research is actually a little off. He is comparing, for example, the strength of a 100KG natty lifter to that of a 100KG enhanced lifter and noting the difference between the two is somewhere around 10%. Now, that is not telling us what will happen to the strength levels of that 100KG natty guy after that guy himself goes on gear. PEDs not only help in adding mass and strength, they also help in the reduction of body fat. In other words, that 100KG natty guy could stay at 100KG with significant added strength and size. I would guess that he would make a lot more than ten percent gains.

Wow. So much awesome real world information and food for thought. Thanx so much!

This was such a upload. 🔥🔥🔥

I would totally believe that being enhanced with just test base would give you a 10-20% strength and size increase. But ain't many just running that these days - we got designer stuff now that implodes strength with very little mass increase you can take in addition to just the test.

@muscularclassrepresentativ5663

Жыл бұрын

The 15% strength increases is at a given weight. Obviously the main benefit is weight gain and gaining muscle will massively increase you strength in the long run. I'm like 3x stronger now lol. But the 15% is if I was the exact same size (after a much longer training period as a natty) then my enhanced body would still be 15% stronger with identical muscle mass

Strength day (legs) Technique day (full body) Power day (torso, either horizontal, or vertical, never both) Power day (legs, sometimes overhead included) Technique day (full body) Strength day (torso, again same plane) Rest (Saturday) It works for me. I basically am training the shoulder girdle and lower body daily either directly or inadvertently, esp since I picked up clubbells, my shoulders have never been happier being mobilized, even strengthened, daily. I train in waves like a restart week, a builder week, another builder week, a peak week, and grounding week, and then a deload week before I "restart,

@Itraininthebogs

Жыл бұрын

We’re gonna go with no.

Best breakdown on this subject ive seen to date

Very informative brother 👍🏻👍🏻

Around 1-in 10 Gym members here in the UK use Peds... From my personal experience my old Gym friends who took them no longer train due to health issues (from Peds) while I'm still training(drug free)... It's sad to see them now...

The things that got my natty gains moving many years ago was moving to short full-bodied workouts of 5-8 exercises twice a week and these exercises could be different. The other major difference was cycling my training intensity. So many guys train flat out all the time and it doesn't work for nattys. The book Brawn, opened my eyes to these ideas and got me quite far before I decided to dabble in the dark side but I still found I needed the cycling intensity with short abbreviated workouts. Although fluff work ie throw in some light curls etc for high reps actually worked. In a natty state it would be a waste of time and I would be better just using my energy to hit heavy compound exercises like bb rows and they would do more for arms than a couple of pump sets of curls would.

@robertquinlan8063

Жыл бұрын

As a natural training tactics matter so much more. Most people jump on gear because they simply don’t know how to get past the plateaus. It seems like you really learned how to train first before dabbling.

@michelrood2966

Жыл бұрын

No one cares bru

@dansmith9724

Жыл бұрын

@robertquinlan8063 bru, most don't even have a basic strength level before starting gear. Most commercial gyms you rarely see someone squatting or benching 2 plates aside drug free even after a reasonable amount of time training. That shows you they don't know how to train. The recommended Drug free standards to reach or get close to is 3 plates on the bench, 4 on the Squat, 5 on deads. I have noticed some guys can reach the deadlift mark but not the Squat and vice versa, I think it's a genetic thing. I think if you can get within 10% of those marks, you're doing well and probably stand out as one of the strongest in most commercial gyms. If you walked into a powerlifting gym you'd probably be humbled quickly though.

@robertquinlan8063

Жыл бұрын

@@dansmith9724 yes for sure. But if they want to look aesthetic faster they jump on and don’t care about strength. Though I think naturally you do eventually have to become stronger for more gains.

Brilliant. This inspired me to refocus my training.

Great stuff Bromley!

Im 35, I was natty going on about 2 years, didn't see much gains nor a lot of strength buildup (and this was going to the gym 4 to 5 times a week). Decided to jump into small dosages of test and an estrogen blocker, and I have to say, my pumps jumped up like no other. It was like the missing piece to a puzzle. Not encouraging supplement use, but I'm pretty sure it wayy easier for younger people to stay natty.

@Sorted906

Жыл бұрын

Best a luck with the man boobs. They’ll be meeting you down the road 😂

@AfroTurbanGuy

Жыл бұрын

34 and I wanna get on so bad, have no clue how tho smh…

@Tespri

7 ай бұрын

@@AfroTurbanGuy Go to T test and if you score low then you will get permission to legally buy it. IF you have normal or higher than normal T... Well... You can always go to weightloss journey to artificially drop your T levels to the bottom.

@Frille512

3 ай бұрын

Buying testosterone is beta as fuck. At that point you're just admitting that you weren't meant to be a man in the first place

I feel like being natural is the most important part of my fitness journey. I mainly train to push my limits and see what my body can achieve just by eating and training. Plus being healthy is a really big bonus, so it's a win win situation :)

At the top of my list of things i find pleasing it has to be listening to the charismatic and flawless way this guy delivers a podcast!

This channel is golden through and through

I'm a 185lb natty whos been training for a bit over a year and is obsessed with watching 100s of hours of videos on strength and muscle gain. I train very hard 2-3 hours a day (think I tore my bicep though), eat more than enough, but my gains/and muscle/weight gain have slowed to a crawl. I know I'll continue to progress very slowly for the next however many years it just kinda sucks knowing I could skip yearrssss of training hoping on

@WH-sz3bh

Жыл бұрын

Get that bicep checked fam. If it's torn, get the surgery no matter what.

@shycreation9418

Жыл бұрын

@@WH-sz3bh I wishhh. paid out of pocket for a physical therapist and looked into mri/ultrasounds but they're too expensive for me without insurance let alone surgery... Just gotta deal with it now. Lost significant size in my left arm trying to baby it the past couple months

@WH-sz3bh

Жыл бұрын

@@shycreation9418 Look into getting medicaid. Once you're on it you can get the surgery. I had it last year and it can save your arm. I think it's worth going into debt for. Your window for doing the surgery isn't that big. You can do it later, but it just gets harder due to scarring and tissue change.

@WH-sz3bh

Жыл бұрын

@@shycreation9418 I can curl 85 lb dumbbells on each side now when 45 was my max after tearing it.

@shycreation9418

Жыл бұрын

@@WH-sz3bh how much was surgery?.... I could hammer 70s before, now legit like 15lbs(left hand) without it feeling like I'm doing harm to it

so why dont you press 335lbs as an ex steroid user right now?

Dude this is a awesome informative video! Thank you bro learned a lot more

Othe best video a natural could ask for, never seen something so dense packed with good information for natural lifters. Without this really takes sometime to aquire information not even mentioning the time it takes a to filter them all