A 300 page book in a 25-minute video. Well done!

Is it just me, or is there so much content in 1 AB video I have to watch once, watch twice, and often... thrice? Fantastic knowledge dump. Definitely learning with each video. I'm also, personally, a fan of the white board with ABs graphics. It's just very clear 👍👍

@o-neil

9 ай бұрын

Yeah lol here for the second time 🫡

Linear progression is incredibly underrated. Weight loss, learning, dating, marriage, child-rearing, work, training: there's this awful trend - especially in the social media era - of overcomplicating things. Keep it simple! (Most of the time 😂)

@Adamsfamily1990

9 ай бұрын

I saw a few linear program and the biggest issue with them, they are not noob-proof and after the beginners reach their limit on them,after it they are clueless what to do with the plateau. I knew a few beginners who dabbled with weights they didn't earn,every single one of them used linear progression.

@mattyhartley9079

9 ай бұрын

@@Adamsfamily1990 I fell for this mistake as a young lifter around 15-17 years old, I fell for it mostly because I had fantastic progress and fooled myself into thinking I was a genetic beast and then…extended myself too much and had a couple of injuries that messed me up for a few years…if only I’d of had more knowledge back then! Ha

I have managed to gain Alot of strength doing this 3 days a week. Monday squats and rows. Wed Bench and a Tabata of sledge tire. Friday Deadz and OHP. I just went 5x5 on Squat, Bench, Dead and 4x10 on OHP and Rows. I had been out for years do to health issues when i came back I could only bench about 250 once and it was a struggle. So I started bench at 5x5 135 once ( I got the other push work on my OHP) And I added 5lbs a week focusing on strict technique well when I worked up to 5x5 on 240 I hit a clean single rep on 315 now I know some of it is muscle Memory Iam sure but now Iam doing the same program but I started at 165 so gonna see if I can finish this time 30lbs higher than last time. we shall see

The highest value minute for minute lifting videos are those made by Alex Bromley. Insane work really!

Loving this series so far thanks Bromley

I love how you can look into my kind and present all the questions I’ve personally thought of regarding linear periodization as well as the connected thoughts where Lin prog turns into Lin per turns into block if you just make minor adjustments over time. This may be asking a bit much but would be really cool to see one or two use cases where you walk the dog through going from one to the other as a lifter develops. You’ve already done this on a micro level, but this stuff is so much fun to pontificate on I couldn’t help but ask!

Excellent video. Brought me back to the basics. Some times its good to have the reminder.

He described my stint with starting strength to a T… the NLP is best for novices (hence the name), an intermediate will definitely burn out quick, as an intermediate, overuse injuries are what got me

@HooDRidEWhiteY

9 ай бұрын

Same, but it happened to me on Texas Method. I know TM is supposed to be for intermediates but it wrecked my otherwise healthy knees. I've honestly had most my of my success running 5/3/1 on and off for a decade. I use Candito 6 week to peak.

Excellent video!

Mr. Bromley you are a gem, thanks!

This is such a great series.

Great video! I find really informative the FYC series. I watched your relationship video, not expecting much of it, and I loved it. Can you make another one?

Edited videos are cool and all, but I super dig the whiteboard. Thanks for the great info! I’m just getting started at 33 years old and I discovered Greyskull LP through your channel. I’ve gained a good deal of strength and I hope to keep going. Right now I’m doing a riff on Greyskull with a lot more bodybuilding style “accessories” thrown in simply because I think they’re fun.

Thank you so much. Makes one understand your programs better as well

I've been lifting for 3 months now and it's going quite well. I've learned a lot by watching your and other youtuber's fitness videos, so thank you for that. Interestingly enough, the no.4 (18:26) seems to be exactly the program I've been following since I started, just that I came up with it myself, largely based on the kinesthetic feedback I was getting while training. So I now have a name to go along with my training - _'linear periodization'_ (I referred to it as progressive overload/kinesthetic feedback until now). 👍

Hey Alex. Thanks for posting new stuff

Great video. I got around hitting the wall on linear progression by realising my strength on for example a big compound can only increase at about 2lbs (1kg) per week. So adding 5lbs goes above the inescapable natural long term trendline: meaning you hit the wall, fall back, start again instead of having a smooth increase. You also get a ton of fatigue build up trying to go above your natural trendline, a higher chance of injury, and lots of workouts where you feel frustrated. This micro-loading linear progression with much smaller weight increases with fixed sets and reps got me to intermediate strength levels.

Great teaching!

Good way to start my morning

Awesome. What I like about this is that it helps to stay on track without having intuitive tangents on different variables.

I usually follow classic reg park's 5x5 twice a week. On one day between this protocol I follow a plyometric training program. Been seeing some really good results. Helps a lot of you're a sportsperson.

Very cool. I've been struggling with how to find a LP pattern for my limited recovery ability, this gives me some pointers

Great breakdown

It’s amazing how Alex has kept to his roots, talking in front of a white board in a garage about the nerdy aspects of training. Now with the quality of his channel much higher and his following much larger, he is still in front of white board talking about the nerdy shit we need to hear.

19:30 great point.

Great video.

Merci !

Just downloaded boost camp going start bullmastiff with my son and try to do a Powerlifting meet at the end of the 19 weeks

I did not progress for years in linear progression. I started doing 1 set to failure and train every 72 hours and doing the same powerlift movement every 8/9 days. My strength blew up and I am doing PB at least once per month. It is very difficult to rest for 2/3 days in a row because I do love training but I learned throughout the years to have a better respect of my body by giving as much recovery needed. Believe me our body does not recover by following the 7 days a week, it is not a machine! Just imagine when a powerlifter starts his peak week by lifting 50/60% of his max or decides to rest all that week? For sure it will be 50/50 to make a PR in the competition but at least you have that 50% that you can make it anyway!

@henrygobblesag1815

9 ай бұрын

Did you do full body? Like 1 set bench, 1 set pullups, 1 set squats, 1 set accessories?

@markmarco3347

9 ай бұрын

@@henrygobblesag1815 I did start with full body training for 2 months training every 2/3 days of rest then when I noticed that my recovery started to slow down, I started splitting my training in Upper then Lower with the same scheme of rest so it came out that I am training an Upper strength split every 8/9 days and likewise my Lower Split. The Stronger you get the more recovery is required. My bodyfat stayed the same but I gained at least 2kg of lean mass in 4 months naturally. Just to let you know I am lifting since 20 years but recently applying this new thing to me I am seeing definitely noticeable improvements on my strength and my physique in a short period of time.

@godwarrior3403

9 ай бұрын

I highly doubt it. The studies don't show that to be the case. And in my experience doing 531 for the last few weeks, I'm absolutely noticing the muscles that really only get hit with the amrap set are not looking as sexy as the accessories I hit hard twice a week for 3-4 sets. One set to failure and then a week off just does not give the results Mike fans say it does. Until someone shows their impressive transformation, AND studies support it instead of disprove it, it's safe to say any perceived gains are either simply perceived, or you're relatively new to working out so 1 set to failure is still enough stimulus for results. Of course there's individuality, but God made us all. We're all the same animal. The differences in what works for who are not gonna be THAT individualistic.

@ltroy_sw

9 ай бұрын

That's quite literature the first time I saw someone reporting no results from linear progression in my 1,5 years of coaching and 3 years of training. Personally, I train only linear blocks, only switching exercises once every 5-10 weeks (one arm pull ups with weighted two arms pull ups and vice versa and so on), only doing periodization blocks in prep for competitions, seeing results every month. There is a lot of room for adjustments and differentiations in linear progressions, I really think, that there is no way it won't work, if you make it correct for your own goals, environment and physiology.

@joshuavd5194

9 ай бұрын

Yeah I found similar results doing 1 set to failure one day and second day light. I am rotating the exercises each week and have hit PB's every week, its quite fun.

Good film

Absolutely fascinating breakdown. I'm not a gym person, but so glad I found this channel. More interested in the strategies and approaches of sports, and this channel gives so much insight into training approaches.

the whiteboard has been upgraded!

Ran mad cow linear 5x5back in 2012 to 2014 ish. Got to 345×3 on squat 285×3 on bench and 375×3 on deads. Then hit the plateau for awhile.

I did 120kg (264lb) for 3x5 last year and did a linear progression all the way up to 180kg (395lb) for 3x5 with pretty much no issues… it can be done. Im still progressing also, the last set is tough but not impossible

I have all three of your books But you really need to condense the whole series of Fire your coach and put that into a book. You definitely would have one sale here Brilliant Stuff

Thanks bro is there a part 2 and when

Hey Alex I know this might be a stupid question but I have been lifting regularly for a few years. And watched nearly every video you have released in the last year across my KZread accounts at home and even at work in the last month or two . How do I get "gear" .

Never ran a linear peridoized program but had good success early on just using linear double progression. I just didn’t start off with weights that were easy… I was too much of a masochist and loved killing myself in the gym 😅

I stick with my cruising altitude of one day 6x6 and 10s as finishers, then day two 3x3 and 8s as finishers. Once in a while I’ll do something odd, like 10x10, or 3x25 as one dude here was doing. I’ve been adding about 10kg a year to my squat for a few years, nothing spectacular, no pressure, and that suits me fine.

Do you intentionally change the thumbnail after posting or an I just imagining? Great video of course. My favorite fitness KZreadr.

@mikechristy1840

9 ай бұрын

I think he has said in the past that the thumbnail has a lot to do with views. So if he's not seeing a lot of views on a video that he dropped after a day or two, he'll start changing thumbnails to try and increase views.

You progress until you reach your limit. Try to force it, something breaks and you start from a negative level, with scars.

GZCL auto reggies the rep scheme once you start failing. I like it so far I’m like 4 weeks in at the 3x/week

I like low rep high sets so the weight for strengh and 8-10 reps for 3 sets for muslce

Y=MX+B

And here I thought FYC meant Fix Your Curls. Is this not the Athleander-Xromley channel?

I recently began Starting Strength a couple months ago. I came from a martial arts background so did known my body pretty well, but had never trained the big compound lifts, so I’ve been loving that. At 42, however, I did quickly realize that this whole protocol of jumping up 10 lbs every lift, every session was insanity. For me, I’ve found that doing the big 3 (squat, ohp, dl) followed by two days of rest, then alternating to the next big 3 (squat, bp, dl), followed by a day or two of rest, works best for me. I also finish every session with 3 sets of chins or pull-ups and 2 sets of hanging leg lifts. For my third workout of the week, I’ve had better progression by using it for some accessory work like bb rows, lateral raises, calf raises, or farmer’s carry. Hits some of the things the main sessions neglect and allows me to fully recover for the next big session. Throwing in some jogging or heavy bag work on my off days makes for great active recovery, but I really just have to listen to my body tell me what it’s ready for.

@kokolokoblaszczak

9 ай бұрын

In SS you progress by 5lbs or I would progress even less. Have done it and it was the best program ever used tbh but now I see greyskull would be even better. You have covered upper pulls additionally and have + set

@adammeade2300

9 ай бұрын

@@kokolokoblaszczak The program defaults to 10lb increases on the app but I did change it to 5. Also been adding a plus set every other lift just to make sure I’m ready for the increase. Yeah, I really like the sound of greyskull. Have the app on my phone but gonna run SS just a bit longer.

@kokolokoblaszczak

9 ай бұрын

@@adammeade2300 hmm so they have messed up app. I think 2 weeks you add 10 then you add 5

@kricku

9 ай бұрын

Pretty sure the book said something like "you can try 10 lbs increments in beginning if you're a particularly big boy" 😂

@adammeade2300

9 ай бұрын

@@kricku I just got the app on my phone. It does include the book and I read parts of it, but still need to finish. I’m definitely not a “particularly big boy” at 5’7”, 175. Lol

Okay guys, quick question. I’m 5’7 175 lbs following Texas method, I’m stuck on my deadlifts and OHP at 395 and 142.5 (I failed a 400 lb and 145 lb pr attempts). Volume day for dead and OHP was 305 and 117.5 lbs. they absolutely cooked me. Then when pr day came, I failed. I changed my programming to include variations and more volume and I’m checking to see how that goes. My question is: would it have been more optimal to just change my volume day from 5x5 to 3x3 at the same weight? Or lower the weight and rep scheme? Bromley mentioned when he was younger that lower volume didn’t make sense to him on how that would help him get stronger but I think he’s right. Any tips on beating my old pr’s, thanks!

What is a “Top 5” or “Max 5” on the programs Alex has? Is it just a set of 5 at RPE10?

I have lifted weights on and off for 25 years. So I have "residual strength" that I have retained, but because I am so sporadic, I keep on starting back at a novice program. I put it down to my ASD/ADHD. I am about to start up again, being overweight (123kg) and 49, but I am not sure if I should do LP or something else. If LP, what weight should I start with? Pretty sure I could easily squat 120kg, deadlift 135kg, bench 90kg and OHP 45kg. I want strength and weightloss. Advice?

Geez, I'm here early today

For the algorithm

I don't get to the point if why I'm always doing the starting strength program since I am 48 years old and my goal is to stay strong and keep my main compound lifts all at high numbers and the excitement is staying strong especially at my age.. apparently some of you didn't watch the whole video and are confused by this comment. Watch the whole video and when Bromley mentions that some people ask themselves "why" am I doing this program.(not quoting exactly how he said it)

@drinkinouttacups2665

9 ай бұрын

What

@Iheartlifting

9 ай бұрын

What

@victorGarcia-cw8mq

9 ай бұрын

@Iheartlifting did you watch the entire video? Bromley said that people ask themselves why are they doing the starting strength program.

@victorGarcia-cw8mq

9 ай бұрын

@drinkinouttacups2665 did you watch the whole video? My comment is based on his statement that some people ask themselves why are they doing a specific program

I got a little butt hurt when you said a 405 squatter is not quiet advanced yet 😅🙈 as 190kg is my current meet PR (but you are right of course)

@AlexanderBromley

9 ай бұрын

If it makes you feel better, imposter syndrome gets worse as you get stronger. I've heard 650 squatters say they didn't feel 'advanced'. 405 is strong in any gym.

"Assentially"?

Main flaw of the video is saying intermediates are capable of taking larger jumps while novices take smaller. If the stress recovery adaptation cycle means anything, then the point of diminishing returns means jumps must become smaller over time as the rate of adaptation slows over the training career, NOT accelerates. Source: Practical Programming for Strength Training

@AlexanderBromley

8 ай бұрын

The jumps for more developed lifters are bigger in the context of a single block, but spread a wider spectrum of effort within that block; fewer sessions are really hard, where a novice will have every session be really hard. That's different than the incremental increases that are used to drive stress from block to block (which will still be small as you advance). Practical Programming's approach does something similar with the 2 steps forward, 1 step back approach. Andy Baker (who cowrote the most recent edition, I believe) outlines it here, it's basically a regular-ass mesocycle: www.andybaker.com/monthly-programming-two-steps-forward-one-step-back/

I just want to know how to train forever

Bill Starr ?

@shawnmann9491

9 ай бұрын

Yes. RIP Coach 🙏🏻🤙🏼

Tried Genesis of All then I tore my pecker off!

Bill Starr in pic, I click

@shawnmann9491

9 ай бұрын

And the Giant Tongan, John Philip! RIP to them both.

1st 👍 view&comment

If it werent for starting strength I wouldnt have become interested in strength training.

Lol

If linear progression is the best for strength gains, then bodybuilders who train with high intensity and apply progressive overload should be the one of the strongest lifters. They're not.

@AlexanderBromley

9 ай бұрын

Nothing is 'best', they are all tools that are appropriate in different scenarios. Also linear progression is a method of progressive overload. If bodybuilders aren't as strong its because they don't spend time below 5 reps or prioritize barbells, not their method of progression

@leonidas3127

9 ай бұрын

@@AlexanderBromley They're still miles behind powerlifters. Linear progression is intuitive, and as many intuissions regarding training, wrong.

@AlexanderBromley

9 ай бұрын

This doesn't make sense for like 5 different reasons. It doesn't matter how you progress, if you stay above 5 reps for all of your training, your progress won't be strength specific. So saying "bodybuilders do X and they aren't strong, so X doesn't make you strong" doesn't make a bit of sense. It also assumes that what bodybulders do is generally called linear progression and that what powerlifters do is not?? Every lifter in every sport adds weight over time; but LP specifically assumes you are keeping everything the same and adding a small amount of weight in even increments, uninterrupted. Virtually no bodybulders do this and really only novice powerlifter/strength athletes do this. 'Linear progression' can be veeeeery broadly used to talk about just consistently adding weight to an exercise over a specific period of time, but if you are using that broad definition, then everyone uses it in some sense, including powerlifters. I'd like to send this comment back. It's undercooked.

what is AMRAP? You keep using that word, I have watched over 20 videos, I still don't know what that is ...

@ellipsis...1986

9 ай бұрын

As Many Reps As Possible :)

@dengan699

9 ай бұрын

Thank you @@ellipsis...1986!!

linear progression.... deadlift ...oil and water.... linear progression ... bench and seated overhead press gasoline into a volcano.. staples "that was easy" button linear progression ... front squats, back squats, split squats.. oh god just kill me now