After 6 weeks of following the program you offered on alan thralls channel, today i increased my DL from 352 (160kg) to 418 (190kg). The goal i set when i started your program was 200kg (440lbs) by the end of the year. Now i am pretty sure i will be far over that. Thanks for everything Brian, stay awesome!
Bruh that is literally impossible. There is no way in hell you gain 30kg on your deadlift in less than two months. I’m sorry but that’s utter bull crap. That’s the kind of progress a person makes in 6 months. Either you’re lying out of your ass or you’re taking stuff.
Chillo56 this is a post from 2 years ago, why are you commenting. Salty af that you don’t know how to program and other people are stronger than you smh
Awesome man, I appreciate you answering all my questions as you may or may have not noticed i've commented on multiple videos. Just started watching your videos and literally been binge watching lots of your video there amazing. Funny, very very informative, and I can watch the whole thing without having to skip anything. KEEP IT UP MAN.
Lady and gentlemen.. I lost it. 21yo college student trying to lift some heavy weight here. I don't usually comment, but I really like your content and have watched all your videos ever since I found your channel after your collab with Alan Thrall. I know you don't really target young women, but your videos have been really helpful to me anyway. Keep up the good work, Brian!
Hey Brian, I want to share with you my results from this program. I switched from 5/3/1 to your program and I've been training for ~7 years. I'm 6'3'' 205 lbs 28 yo. My previous all time PRs before starting your program were 415 DL, 265 BP, 345 Squat. After running your program for 19 weeks then performing a 3 week "meet peak" program, I broke all my PRs with a 460 DL, 275 BP, and 365 Squat! My previous one day total was 1,015 and I shattered it at our meet with 1,100! Thanks again for sharing this program! I really enjoyed the overall pace, volume, and condition portions. It will be in my arsenal for years to come. Edit: It should also be noted that based off of caliper measurements I've lost body fat while gaining weight and strength. My eating template has slowly increased weekly by ~50-200 calories per day over the course of the program to ~ 3500 cal/day (adjustments made to continue gaining weight). I eat "Paleo/Primal" with training days being "higher carb" (~180g) all post WO and non-training days being ~30g-70g. Even though I've gained weight during the program I'm still 20 lbs shy of my largest "bulk" and I'm stronger than I was @ 225. I also included Yoke walks and Farmer's carries into this program based on your instruction and I think they were instrumental in my strength gains as well.
Just wanted to say thanks - for several reasons. "Think about pulling with your ring finger" has helped my rows; Dragon flags are amazingly evil; and Giant Sets make me want to die in the best way. Thanks for putting out such great content!
So I did a sample deadlift day, and I think I'm addicted to this style of training permanently lol absolutely slayed me. Really appreciate you opening Pandora's box to strength training for me, felt great walking out the gym!
I've watched this numerous times and 'the antagonist to a deadlift is an alive lift' gets me every time looool. Brian you are a genius, and how you've powered through your health issues is an inspiration. Thank you. 🙏
Hey everybody, I've made a PDF/transcript version of this whole video/program. It's basically Brian's words. Check it out at www.dropbox.com/s/wh2r6h8ev7z3dkg/Brian%20Alsruhe%27s%20Linear%20Strength%20Program.pdf?dl=0 (updated.)
I thought it was the only thing missing in this video (also, he could've made a transcript in the video's description, just like ATHLEAN-X does). Do you suggest any improvements for the doc?
I guess it's the same, or with low reps (2-6). Anyways, always stay at *low* intensity to keep the explosive movement explosive, and also remember TO TRAAAAIINN UNTAAAAAMED GH.
Brian, we can't thank you enough for the effort and information that you are putting into your videos. I love the "simple but effective" approach that your philosophy takes. Keep it up, man.
I'm going to try this for 4 months and see what it does for me. I'm gonna put the work in and if it pays off which I'm sure it will, I will definitely purchase a personalized plan from you. Btw, I was directed here from Alan's channel who I've been following for a while now, both you guys are SAINTS!
Drop the weight and rest time between sets and then continue in the starting strength program without the rest. Slow down non-explosive sets and don't rush the movement or the transitions and deep breath with an engaged core. It'll be hard but you'll adapt to feel stronger and lighter
this is a really old post, but I know what you mean, I came from starting strength to 5x5 where its 90-second rest between sets...man I used to die, but it builds your conditioning, and you become better at it.
God bless your heart, this is by far the most amazing video I've seen. You could have charged for this but you gave it to everyone for free. One of the most unselfish things I've witnessed. Excellent info, great energy, awesome video brother.
This program was amazing. Here is how I did in three months. Notice tho that I'm kind of beginner so I have some newbie gains (been training since June 2016, but seriously since December 2016). Now couple weeks a bit lighter and higher reps, then I start my comp prep. I have my first strongman competition in August 5th 2017, second (novice) a week later. Deadlift: Old 1RM 180KG / 396LBS -> New 1RM 220KG / 485LBS ::: 40KG / 88LBS Old 3RM 170KG / 374LBS -> New 3RM 195KG / 430LBS ::: 25KG / 55LBS Continental Axle C&J: Old 1RM 75KG / 165LBS -> New 1RM 95KG / 209LBS ::: 20KG / 44LBS Old 3RM 65KG / 143LBS -> New 3RM 90KG / 198LBS, 2RM 92,5KG / 204LBS ::: 25KG / 55LBS Log Press: Old 1RM 65KG / 143LBS -> New 1RM 85KG / 187LBS ::: 20KG / 44LBS Old 3RM 60KG / 132LBS -> New 3RM 72.5KG / 159LBS ::: 12.5KG / 27.5LBS Back Squat: Old 1RM 140KG / 308LBS -> New 1RM 150KG / 330LBS ::: 10KG / 22LBS Old 3RM 130KG / 286LBS -> New 3RM 145KG / 319LBS ::: 15KG / 33LBS Front Squat: Old 1RM 110KG / 242LBS -> New 1RM 130KG / 286LBS ::: 20KG / 44LBS Old 3RM 100KG / 220LBS -> New 3RM 115KG / 253LBS, 2RM 125KG / 275LBS ::: 15KG / 33LBS Bench: Old 1RM 110KG / 242LBS -> New 1RM 115KG / 253LBS ::: 5KG / 11LBS Old 3RM 95KG / 209LBS -> New 3RM 102,5KG / 225LBS ::: 7.5KG / 16.5LBS Row: Old 3RM 92.5KG / 204LBS -> New 3RM 130KG / 286LBS ::: 37.5KG / 82.6LBS Dip: Old 1RM BW -> New 1RM 45KG / 99LBS ::: 45KG / 99LBS Old 3RM BW -> 3RM BW + 35KG / 77LBS ::: 35KG / 77LBS Farmers walk: Old 30 meter 90KG / 198LBS per hand New 30 meter 125KG / 275LBS per hand ::: 35KG / 77LBS Yoke: Old 15 meter 220KG / 485LBS New 15 meter 270KG / 595LBS ::: 50KG / 110LBS Conan: Old 26 meter 150KG / 330LBS -> New 37 meter 180KG / 396LBS ::: 30KG / 66LBS New 18.5 meter 230KG / 507LBS ::: 80KG / 176LBS Atlas Stone: 157cm / 61.8" Old PR 71.3KG / 157LBS -> New 97.6KG / 215LBS ::: 26.5KG / 58LBS Platform
Amazing progress. On my second time round. Lost strength the first time and will finish my second round of this in 2 weeks time. Don't think I'll be making increases like you have.
Nothing better then bench press and Barbell row as super set (but with a bit pause in between) each set of benching is felling better and better after the rows.
I always loved Jim Wendler's description of the days when you just go in, hit your main lifts, and get out. "My favorite variation of 5/3/1, I Ain't Doing Shit."
Your content is fantastic. Not a strong man or a powerlifter but your videos have been so informative, adding new depth and knowledge to my workout. Thank you for so much free wisdom.
its fucking brutal. just started the week 1 deads day. i think i just need to readjust the program in my level of fitness. most important is i have a good outline and the progression method looks superb. thank you!
Same here mate. Had a 180kg max deadlift before Christmas.Thought I'd leave my last set of 8 @ 135kg, should leave at least to 2 reps in the tank.Got to the 3rd set @130kg, could only manage 7 reps.Had to back down to 120kg for the last set.Yep, readjust. At least I know what to do for the next 3 sessions.
TheMarkws because of too big jumps in weight that's crazy man..jumps should be in 2,5 kg Brian use lbs on examples of progression.dont jump more than 2.5 kgs weekly from your top/best set and as well when you ramping sets.
I got to say that this channel is like school if I want to learn something helpful I pop this channel on and its learning time. very very helpful so thank you so much.
Just started this four weeks ago. On my last week of 4x8 and at first the weights dropped now I’m reaping for 8s what I was for 5s. It’s was a hard start but once you get accustomed to the suffering it really helped me make some jumps so far
Your videos and down to earth attitude are exactly what I've been looking for my man! This stuff is gold, can't wait to implement this programming. Thank you
I have been subscriber to this channel for last 3.5 years and always wondered how come such a great vids have such low number of likes. Maybe the world is not fair enough.. Came back to this after 3 years, and the ratio of likes to dislikes now restored the faith in the basic principles of quality over shenanigans.. Hope you are doing well nowadays Brian..
Hey Brian, thanks so much for taking the time to put this together for us. Looking forward to giving linear training a try, and re-examining the technical aspects using the knowledge imparted in your other videos. Thanks again!
Brian Alsruhe Just starting the 5x5 phase today. So far, this program has been very beneficial to me in the mental aspect of training and the physical. Bettering myself each session, even if its a small jump; is hugely motivating. This is way more rewarding than my old Push, Pull, Legs, endurance, hypertrophy, strength rep cycles program! Thank you so much for putting this out there for us!
I'm the same way. People think that I'm socially awkward or antisocial, but I'm not. I just don't think I should be accessible to people that I don't need to be accessible to. And I'm also misanthropic to some degree.
This is Great man as a personal trainer My Novice lifters have excelled at this, I never though of using the Giant Sets I may play around with this on my next Linear Progression cycle as well. Great information defiantly sub'b to get more unique incite on training.
Brian - I started "lifting" 3 years ago, at the ripe old age of 27, and made minimal progress, never able to decide which goal I actually wanted to go for. Poisonous RU-vid bodybuilders peddling their supplements and lifestyles are part of the reason, but I've no one to really blame but myself. Then a little over a year ago I discovered Alan Thrall's channel. I didn't think I'd find anyone else as inspiring and influential to direct me to STRENGTH as the goal. However, I was proved wrong - just completed your Deadlift day 1, and am exhausted and hungry for more. Balls to curls and IIFYM. Bit of a rant, but all I really want to say is "thanks". Keep at it, we're all ears! SUBSCRIBED.
I've watched this video numerous times over the past week and a half, great information that I've taken to incorporate into my training. I really have enjoyed training as you've outlined and trying different movement combinations. Thank you for providing lots of great content in all of your videos!
This is awesome! Exactly what I've been looking for, without even knowing I was looking for something. I'm excited to see where this leads me. You're a really great guy Brian, to share all this awesomeness.
Great freakin video! Brian u are awesome thanks for giving it for free! much better than many overpriced bs programs out there. Hey what if i can only workout 3x week? :(
You have to either chuck some of the movements together on certain days or cut the least important one out like the kid you like least...it is a hard decision
I've been at this work load for three weeks now. I love it. I started with AthleanX for a year, Crossfit for a year, now your passion has got my attention. Everything to this point is like building blocks for me. I'm 43 and I believe my cardio and strength is better than when i played football. Well, almost but definitely in the strength department. I have been purchasing equipment a piece every few months as needed. Have quite the collection. I even landed a tractor tire. When I get a couple more implements I will contact you for a program. Not sure when, but definitely gearing up for it. Thanks Brian.
Hi Brian. Thank you so much for this video - that was the most informative 25 minutes of my life. Quick question: I'm using this template for rugby training - do you think the four 10 minute conditioning sessions per week is enough conditioning work or would you recommend adding a fifth session during a rest day? At a minimum, I will probably add 30-40 minutes of SS cardio on a rest day as that shouldn't mess up my recovery. Look forward to hearing your thoughts. Thanks!
After a year of BB tactical which was the only programming I could find that had quality weight and conditioning training, I decided to give this a try. two months later here I am revisiting this video with the utmost gratitude. Thank you for this
as an aspiring strength coach, and not just your typical "personal trainer" point of view, your output is monumentally appreciated. knowledge is power. Power should be used to increase knowledge.
For the MGS and SGS yes. But the AGS I would auto regulate and do what you feel you need to do. If that is heavy then go heavy, if it just a light burnout then do that!
@@BrianAlsruheOfficial Hey Brian, just ran across your channel in the past few days, awesome content!! Regarding the Linear Progression program, to be clear, you have it broken down to day-1, 2, 3 and 4.......so is each day only trained once per week, or successive days, every other day etc.? I'm getting ready to start the program and I want to be sure I understand it correctly, so any feedback would be appreciated. Thanks!
The program looks like a lot of fun!! I just have a question though, if you were to suggest percentages of 1RM for the different phases on the main lifts, what would they be?
Alright, will do, thanks!! I really wanna try it out, it looks fun and I definitely could use the conditioning part haha! I'll let you know how it goes when I start doing it. Keep up the great work and awesome content!
Hi Brian! Do you follow the same linear progression (4x8, 5x5 and 10x3) with chins and BB Row that you do in the giant set with bench press and OHP? Thanks in advance :)
I'm confused. 1. If you're doing 10 sets of 3, shouldn't the rest time be longer due to the weight being so heavy? 2. When doing heavy explosive jumps, how are you supposed to do 10 sets of 3 exactly? Strap a bunch of weight on? Does the height of the platform you're jumping on ever change? 3. How are you supposed to do weighted pull ups, then take off the weight and do your OHP, then go to your oblique work in such a short amount of time? My biggest problem here is getting everything done so quick just because all the different equipment required to do the different exercises in the giant set is located in different areas of the gym.
Alex W you should be able to find a squat rack with a pull-up option or a pull-up bar very close by where you can drop the weight off your thighs and immediately move to the loaded bar on the rack then immediately move into the ab variation of your choice
I've been doing my own thing based off the Starting Strength method for about 6 months, definitely going to try your program once the gyms open back up
I essentially applied this shifting rep/set structure to the Texas Method to allow for working on different rep maxes (4x8 and 10RM, then 5x5 and 5RM, then 5x3 and 3RM), then peek). It seems to be a well established programming structure, but wouldn't this be considering block prioritization/phase potentiation rather than linear?
The way you are running it yes. Making small progress staying in the same rep range for 4 weeks at a time would be linear. And honestly I couldn't care what it is called if it gets me results, but I try not to geek out too much on training vernacular.
Thanks for the program ideas.. I've been working on it for the past few months and have noticed major gains.. thanks again bro and keep putting out great information.
I Keep the MGS & the SGS the same reps and sets, then I auto regulate the AGS to do whatever i think my body needs to be finished off. I hope that helps!
I just did bench day and it was the most intense workout I've ever done, it was awesome! Thank you for this program Brian, I just subscribed as well and I'm glad I found your channel.
Brian Alsruhe shit...i just managed the weights so i can do all the sets with the same weight. Really glad i found this comment. Now when i listen better i can really hear the "ramping Up"part.
could you give a percentage of the one RM for the first sets every individual rep range? for example: w1 first set starts with 65% w5 first set starts with 85%? w9 first set starts with 90%?? I just want to know how to set the right weight at the beginning of every month?
Not to sure how u ramp up and at the same time do 4 sets of 8 with the same weight. Is it like: set 1 90 x 8 set 2 95 x 8 set 3 100 x 8 (top set) set 4 100 x 8 (now since i already hit 100 for 8 do i do it again regardless if i feel good and could do more and I'm guessing if i feel bad after it back down to 95) or is the layout more like set 1 100 x 8 set 2 100 x 8 set 3 100 x 8 (if this set was hard I'm guessing you would back down? if not stay at 100 or do u go up?) set 4 95 x 8
You don't do 4 sets with the same weight. Ramping means working up in weight like moving up a ladder. The 1st set is the lightest and the last is the heaviest.If you for some reason you planned the 3rd set too heavy, i would either go back to the weight of the previous set or stay at the same weight. You need to go by feel and don't miss any reps. And like he said, always stay 1 rep away from failure.
So at what point do you start counting sets? Say I have a 1rm of 400 and we are doing 10 sets of 3. Do i start counting sets around 50 percent of 1rm? 60 percent?
Andrew Arifakis thats what i would like to know..well im pretty shure that you dont for core work and for secondary set your B exercise is in the same rep range as your main movement.on assistance giant set Brian mentioned actually that you dont and it makes sense.you just do them in autoregulation style..dont bother with different phases for third set just try to progress in them and keep them in 8-12 rep range for 3-4 sets but maybe you can switch it to 5 reps for 4-5 sets if you want to go heavier for some period let's say when you are doing 10x3,.but i just dont know what is he doing with Rows and antagonist muscle group movements in general with reps..because its stupid to Jump on the box 3 times i mean maybe it isn't i just dont know how to treat that part as well as leg throws or kettlebell swings..but i think that this progressin and reps you should use for main and secondary lift..maybe with rows and pull ups on bench and ohp days as well but other than that you go by feel as long as you progress you are good.
I haven been looking and research for a new program to spice things up with my training. This is exactly what I needed thanks for the video ! You are always putting up quality information!
