Sorry but if a tree fell on my friend I would need to rest 10mins. 5 for the CNS to get ready, 3 to take pictures, and 2 more mins for the beat to drop.
"CNS". That the one scientific term meatheads understand, so they use it all the time. It's not like you are either using the CNS or the PNS. You use both parts at all times. Just call it the fking nervous system.
@@joelbackman8330 You realise plenty of 'meatheads' are also nerds with masters and PhDs? Also, why would people type out nervous system, or Central Nervous System, when you can just type CNS?
So I'm gonna replace Squat, Bench, Deadlift, and Overhead Press with Preacher Curls, Tricep Kick Backs, Barbell Curls, and Calf Raises. I don't know many good assistance exercises for calf raises. Also for Conditioning/Strongman I was thinking Maybe some sled curls or Log Curls and Monster Dumbbell Concentration Curls. Thanks for the program Brian. Also How does the almond dipped in protein water and mustard diet sound?
From 2:47 to 3:10 shows what kind of a man you are. Very rare to find someone like you these days. From the first time that I saw you(coming from Alan) I knew that you're gonna be successful. Great work!
"This is probably one of the hardest programs youre going to do in your life" Sign me up man, you always seem to put these out right as Im looking to rework my program. Im starting to think youre a bit psychic
Hey Brian! I just wanted to say thanks for sharing this. I just finished this program and all my lifts went up on average about 20-30 pounds. I'm most impressed with my OHP and squat numbers! Before I couldn't get up 225 front squats today I PR'd 245 on front and 275 on back squat! And I know I had more in the tank but I tried to quit on a PR. My overhead press went up to 165 whereas before this program I couldn't push up 135! Thanks so much for sharing this! It really worked. I really had to trust the system, I didn't think pushing around lighter weight would yield these kinds of gains, but the proof is in the pudding.
@@FrankAboutFitness Hey Man! Sorry its taken me so long to reply. Apparently you only get notifications on an actual computer. But when I was running this program, I did finish with assistance work. He's got another video on it about assistance. So I just followed that, he said 10 minutes of just a circuit of assistance workouts. The whole workouts take maybe, 45 minutes.Honestly the man can do no wrong. Its been working for me for the a good long while, still haven't capped out on my lifts. I'm well beyond these numbers I posted. It works, if you do the work.
It's in the middle of the night here too and I was re-watching the linear programming video... and boom! This got uploaded! Looks like Santa has been doing his job... thank you.
So this video was uploaded 3 months ago, and I just finished my first cycle on this program. Despite being on a fatloss crusade and severely cutting rest time, I saw numbers increase pretty impressively. My OH took a hit since I lost weight and I didn't really calibrate my percentages well with it (I think I began too high), and my squat also took a hit from changing up technique / losing weight, but I saw it rebound and on the up again once I started doing lighter squats on deadlift day. Gotta say, though -- bench and deadlift feel great after running Brian's program. Keep disciplined, use honest numbers and you will succeed. I'm about to start my second cycle, except I'm going to main incline bench over flat to bring up my upper chest strength for some flat bench and overhead carryover, and main seated OHP to get back under heavier weights on the bar again. High rep days are brutal for lower body btw, be warned
Listen to me people and skeptics; first of all listen closely to this man and forget what you've been told and what you think. THIS MAN KNOWS WHAT HE'S TALKING ABOUT. Most people will think you can't get strong utilizing GIANT SETS (multiple giant sets within one workout) and/or that you can't put on size utilizing his methods of giant sets plus short rest in between. I'm 60 years young. I started this POWER BUILDER routine on 3rd September 2021 (one month before my 60th birthday) and let me tell you; after wave one/week one, I've gotten stronger, bigger and my cardio has improved tremendously. Plus I'm still recovering/mending from two old work injuries (crushed right heel with 5 screws in the heel and 3 screws across the top of my foot; mobility in right foot/ankle is about 50-60% compared to my left foot . And a right shoulder/bicep injury. The first injury (my right heel) happened in 2017 and it took me one year of recovery plus three years to get to a 255 lb squat; then the right shoulder happened in 2019 and it took me 2 years of painful work to get it where it's at right now. So over a four year period my whole right side has been out of alignment thus causing a huge imbalance. But I worked through them all. A couple days before I started week one I did a two day test just to see if my body, plus my age, could handle something like this. On wed 1 Sept 2021 I did LIGHT DL (I discovered using a weighted exercise before or during a DL exercise was too hard for me (old back injuries plus age plus shitty cardio) and the next day I did LIGHT BP. So I did two test days (light DL and light BP) then on Friday (DAY THREE) I did light squat. I do not recommend doing three days of this style of working out. I ended up taking two days off then Monday 6th of Sept did heavy OHP and Tuesday did light DL. Early Friday the 10th of September (3 AM) I did light BP. Screwed up because I was supposed to do medium BP. Have to wait till WAVE TWO before I switch. This is how I have my WEEKS FOR EACH WAVE set up: Workout days are Saturday, Sunday, Tuesday and Thursday with... week one being LT SQ.... HVY OHP.... MED DL.... LT BP week two HVY SQ.... MED OHP.... LT DL.... HVY BP week three MED SQ.... LT OHP.... HVY DL.... MED BP I screwed up this week and did light Dl and was supposed to do medium DL. Will readjust on wave two. Now for some input from an old guy. Because of old back injuries, plus newer injuries, plus my age plus my shitty cardio I did make some adjustments to Brian's POWER BUILDER and I'm not following exactly how he has it laid out; nonetheless, my program is not easy but built for me and my goals. I'll do 8-10 minutes of warm ups then MAIN GIANT SET after this is my SECOND GIANT SET then ACCESSORIES and ending of with conditioning or finishers. Total time is usually around 60 minutes; some times I take 90 seconds rest between exercises within a GIANT set and sometimes I take 120 seconds. All depends on how I'm feeling and whether or not it's SQs/DLs or OHP/BP. For squats/DL I usually take 90-120 seconds. And my conditioners/finishers I usually take no rest or one minute rest. But overall I'm in and out in about 60 minutes.
Hey Brian, Always good stuff. For anyone watching Brian, if you get a chance, lift with him and his group. Brian does not just talk the talk. Intense and, at the same time, great guy who wants everyone to succeed. Many Blessings Brian, be safe and God Bless.
These videos always encourage me to go to the gym, that's all fun and games until you realize you already went to the gym today or yesterday :( and your muscles are 'fried' (tired) / still recovering
Brian, I found your channel via Omar, and I must say, I've been obsessed with your content. I truly appreciate your "product" but above all, your personality and principles. Thanks for being a great leader sir!
Dude I just finished my first day of this and screw my chesticles, my freaking THUMBS are fried. Thanks Brian! I am so damn stoked to keep going with this and see how it turns out.
Thank you as always for the quality content. As others have previously stated, your channel is criminally low on subscribers for what you offer. Hope it continues to grow into what you have already earned.
Yep this is solid stuff....I'm applying this concept to diet and it works there too...everything in fitness seems to work off of progressing in a direction you want to go...Thanks again Brian
Brian, I've got so much respect for you as you give out so much valuable information. I'm definitely going to give this program a try once I finish my current one. Giant sets for life!
This program saves SO much time. Basically finish my entire workout by the time I'd normally be finished with my big lift for the day. I had to back-off my weights for the first week after a rough bench day. By week 2 things felt better and I ramped things back up. Definitely a fun (ha) way to run your routine.
Guys, go for the giant sets. I can't express how great a workout I had. I woke up at 7 AM and went through my classes with very little energy. I had an hour and a half before work, so decided it would be a good time to try for his giant set / circuit type routine. And, just wow. I did it for OH presses. NEVER felt better. I did pull ups followed by some strict overheads that worked up to 160 x 4 (my personal best as of yet). You'd think the limited rest and additional moves would hinder you, but no. I felt invigorated as hell. Any way, I finished each set with simple abs. As he said, rested 90 seconds and did a few more circuits leading up to my set with 90%. I followed the giant sets with dumbbell presses and then raises, then some biceps. I did sprints later that night, and even supersetted the sprints with pullups to get that extra back work. Highly recommend. Can't wait to try it again. Brian is the man
I’m 18 just graduated high school and I have workout all year in high school and I wanted to keep going but during the program I was on from the school (in weight training) I stopped seeing progress halfway through, and I heard of power building and really wanted to give it a try, so I copied everything you wrote down on a piece of paper and took the screenshot, really hoping I get the physique and strength I want with this program thank you.
So I started off a few months back with your programming for giant sets, stumbled across 5/3/1 and have been combining both your methods with Wendlers progression all the while wondering how in the what will I put this all together and blam! This! Thanks so much Brian I'm finishing up the last week of my current 5/3/1 cycle and will be incorporating this after my deload, can't wait!
Killer video man. I feel like your inside my head. I Just built my own program with more of a Bodybuilding focus (I missed chasing the pump) for all my assistance work with wendlers 5-3-1 for my strength work. You rock man!
Brian, sincerely thank you for this. This video loaded with tons of knowledge, and I challenge anyone to find something as valuable. You're such a great motivator. Keep up the great work man.
I always love your programming videos, even if I don't intend to use the program. I just like listening to you talk about them. I have been giant setting everything because of you. It makes me feel less fat. I've also been using the same bar for rows and bench press. Changing bar positions makes the workout surprisingly more intense.
Tried your linear progression program and my body really responded to the 10×3 set up at the end. Going to try this next because you haven't failed me yet!
mike/pen dropped :) just finished this week your take on 3 month linear progression and was looking for something else to try...definitely going to do try for the next 3 months Thank you ! :) PS: People in my gym include the coaches...looked at me funny like why am i going from row s into bench into obliques then going for 2 trips around the gym...i timed myself and it takes around 100 sec to go 2 laps walking...then i jump immediately again in my set Thank you again ! :)
Ciobanu Marius Constantin people tell me i'm an inspiration and crazy strong for my size (I'm not, just nobody goes that heavy in my gym). People have asked if neversate is my gym I run and I'm just here to get clients. Of course I just tell them I'm a fan and this is how Brian says to train. The young bros look at me like I'm nuts because I'm old enough to be their dad and outwork them. And I make friends because I'm always willing to work in and share equipment (we only have one squat rack, one bench, etc). I'll swap your weights back and everything, let's get shit done!
Giant sets are probably what I need to reach my goals... Last weekend I decided to challenge a friend's of mine brother (he 15 and doesn't doany sport, me 18, I lift and I do cardio every other day) and halfway through the race I had to give up because I had no more breath... Very disappointed with my conditioning
Hey my brother Ive been following your Linear periodization routine. And I've seen all kind of gains!!! Thank you so much. You made lifting weight fun and interesting again for me. Which means a lot to me as iam recovering after a big injury that made me quit my sport. Thank you P.S. Appreciate the Greek flag on your wall.
Brian "Free Stuff" Alsruhe delivers again. I'm probably going to stick with 5/3/1 but mad ratings for giving this stuff out free when you could charge for it.
Copied from Marcus Eligard because I had the same question: Okay i'm a little confused. Would a typical deadlift day be: A1 - KB swing A2 - Deadlift A3 - AB wheel A4 - 30 sek burpee pull ups And then for assistance B1 - KB snatch B2 - Stiff legged deadlift B3 - Leg raise B4 - sprint Or do you do the same ab variation/conditioning exercise in all giant sets? And would the 3rd giant set be a conditioning based only? And what rep ranges should be used for assistance? Hope someone can clarify that for me :-)
I come so close to puking with my own routine lmao, so im sure this will get me there. I still want to try it though. I love developing mental toughness. Life gave me a lot, so I gain the rest through gym sessions
I am an oompa loompa...:'( Coming off the contest I am trying to do those giant sets and holy crap they kicked my butt hard! Thanks for sharing another idea for programming!
Christian Durbin Inform the Lollipop Guild, Brian needs to be stopped with social justice. I identify as an Ooompa Loompa and am greatly offended. Joking, he probably should be thanked.
I am not "one of the 10 people not offended" but, Thanks to watching Brian, I hope to one day BE like them. I'm writing this program down as I view it, and hope I have the willpower to follow it (with a few tweaks to accommodate my beat up old body..... layers & layers of Muscle Tissue Micro-scaring in my Right upper Trap, so no overhead lifting, etc.). In the two September Q&A videos, which I just finished before looking this video up (Sorry Brian, sorry Omar, sorry Alan....... I am SERIOUSLY behind with my regular RU-vid viewing), Brian mentioned how when life is a bit too easy people can easily get a bit too complacent. That is definitely me. Both my parents had hard upbringings, so making life easier for me & my sister was a priority for them, which has left us both kinda giant overgrown children (Weight-wise as well as Mentally). But between you Brian, and Alan Thrall, I find myself SLOWLY becoming someone my Family can be proud of. Thank You.
Thanks for this Brian!!!!!!!!!!!!! I'm running a page more geared around bodybuilding and aesthetics but have my first powerlifting meet coming up in November this will come in handy in a HUGE way!!
Brian, one question on your video how would you classify light medium heavy conditioning? I was thinking something along the lines of: light=light cardio(jog) medium=heavy cardio(Sprint) heavy=cardio+strength(sled pull/tire flip) Thanks for the consideration and as always great content. Congrats on four years of Neversate.
Question for the Q & A: Have you ever missed lifts in your programming and how do you overcome that? Especially on weight you've moved before. Do you typically try again over the next few sessions (because maybe you just had a bad day or days or weeks) or drop weight and work your way back up?
Love this routine, gonna try it next month after my recent lower back strain heals up. Absolutely love all your content and hopefully at some point next year (when I’m not Corona-broke) would love to purchase a program from you. Thanks Brian!
truly thank you for the video bro. I am working on your linear routine now, I am honestly stuck between this and conjugate for the next program I'd like to do after linear. I truly appreciate the videos Man, you are honestly the most humble and informative strong man I've seen. much respect to you
A PDF or an Excel would have been great. Great knowledge and video, I was quite surprised with how much you know and you add a bit of fun to it as well. Great video
Hey Brian thanks for taking the time to share your knowledge with us, I recently found your channel through Alan Thrall and am impressed with your content. Also I didnt realize you are in the Westminster area, my family lives in Hagerstown (I currently live in central america) and I would love to drop in and train next time I visit! Great stuff brother!
Thanks for this Brian! Definitely keen to drop One Man One Barbel for a while and give this template a go. I just want to make sure I understand it properly, so please bare with me here.... So let's say you are on Day 4 of Week 2 of Wave 2 on Bench Day Wave 2's intensity/rep scheme is as follows : Heavy - 70% x 6 - 80% x 4 - 90% x 2+ Medium - 65% x 8 - 75% x 6 - 85% x 4+ Light - 60% x 10 - 70% x 8 - 80% x 6+ The split between strength, assistance and conditioning is as follows : Strength Light Assistance Heavy SM/Cond Medium That means your workout will look something like the following, if I use the Bench example you gave at the beginning of the video : Round 1/3 will be 1A Pendlay Rows (part of strength work?) - Light 60%x10 1B Bench Press (main strength movement) - Light 60%x10 1C GHR Halos (Assistance movement?) - Heavy 1D 200m Sprint (Conditioning) - Medium Then you would rest for 90 seconds, and continue with round 2 being... 2A Pendlay Rows (part of strength work?) - Light 70%x8 2B Bench Press (main strength movement) - Light 70%x8 2C GHR Halos (Assistance movement?) - Heavy 2D 200m Sprint (Conditioning) - Medium And then you'll finish with 3 rounds (I'm assuming, since the rep/intensity schemes at the top only has 3 rep schemes?), with A and B's schemes being 80% x 6+? Does this look about right, or am I missing anything?
This is correct. You are switching up the exercises for each giant set, at varying intensities throughout the three weeks of each wave. So on bench you will go heavy once, medium once, then light once. Same for assistance and conditioning/strongman (although you can switch those exercises up as desired)
I would also like clarification on this. Question 1: there are two strength exercises each day? (rows, bench press) Question 2: There are only 3 giant sets for the entire day? Question 3: If a 200m sprint is Medium, what would a light conditioning example be? Question 4: So the assistance just seems to be core work? (Brian listed ab rollouts and GHR halos)
Nick Lewis 1. technically yes for the upper body days (rows/pullups) but for lower body days he recommends doing explosive movements that get your hips moving. 2. There are 2 giant sets (main + assistance) with an optional 3rd for strongman or whatever you want to do. 3.200m sprint isn't medium. Just be creative or sub in your own conditioning work. Watch Brian's two videos on conditioning. 4. Core/oblique work is incorporated into the giant sets. Assistance lifts are variations of the main lifts to hit your weak points.
