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Brah... You aint getting any younger... I would love to see you switch to a bodybuilding focus., and drop them extra few pounds. I think you could have good physique... You wouldn't be winning any Olympia's, but you would be jacked AF.
lol you ain't lying. My plan is to do a 'bodybuilding focus' in service of a prep for strongman for the last couple competitive years I have. Def not shining in BB, but I coooould do something big in the 105s if I actually filled out the weight class. You think my thumbnails were bad before... just wait until I have visible abs to plaster on each one.
Zercher? ... Maybe but I might argue for the clean/front squat combo ... But some people say my clean is abnormally high relative to my other lifts, so I might not be a fair person to determine this off of. Because it doesn't take many bad form cleans to light the back on fire, and good form cleans means you'll have a lot of weight to load the front squat with. But I've never really trained zerchers "seriously" so it's hard to say.
@@rossgirdeen3247 you can make do without for a long time. I stuck to clean, military press, front squat, front loaded reverse lunge and barbell row for over a year.
Started high rep behind the neck presses a few months ago and now my shoulders are so jacked I can't fit through doorways or sleep on my side. And I frighten my grandma. Thanks Bromley.
63 years young, just got done my squat, bench, deadlift work out. Haven't competed in decades, but now that I'm retired from the work place, going to compete again next year. I enjoy this channel as it's very helpful & informative. 👍
As a PT and Coach I have been talking about Zercher Squat and RDL as a superior combo for years and always was looked down on for it. Very happy our boy, who is a certified legend at this point is peaching so the masses will actually pay attention! I do at Clean pulls do the list though.
He’s not saying they are superior (because they aren’t for what most of us are trying to do), he’s saying they’re a good alternative if you don’t have a rack
This is great stuff! I only have a barbell and plates in my garage - no space for a rack or bench - so your recommendations in this video were super helpful.
Definitely the Zercher squat from the thumbnail. Same with the Zercher deadlift. Kang squat. OHP. Push Press. All row variations. Front&back squats no questions asked
Zerchers are hella functional for when you need to carry anything, especially if it lacks handles. How often do you carry stuff on your back vs in your arms?
@@zerrodefex I love zercher everything. Hinges (I call them good nights), sumo&conventional deadlifts, carries, stair ups, squats (even with a log bar). Since i don't have a well lol imma say I carry things 90% in the arms
Zerchers feel so primal. Its like a strongman squat. I love the core strengthening carry over for deadlifts. Also try paused Zerchers if you really hate yourself.
@@alic6958 I definitely do, I tried to pause without touching the bar to my knees. Surprisingly it is a primal movement towards something else primal, and that would involve your girlfriend or wife hahaha very translatable
My 7 desert island barbell list - Beach Walking Lunge - Heavy RDL - Transcontinental Clean into heavy Overhead Presses - Ab Rollouts - Hot ass Heavy Floor Press superset w/ push-up burnout - Heavy ass Silverback Rows! - Curls for the corals Post-workout Nutrition: Rum & coconut protein shake with some damn bananas Cardio: Survival Cred: Over a decade of strength and hypertrophy training living in a tropical environment
Great list, I focus on these movements and have had good results with them. These movements are also fun to execute. That makes a big difference. If you hate the exercises, you are not gonna work as hard on them.
@doctordaro2112 the snatch grip adds more stress to the upper back. I was taught that your upper back can never be too strong. Plus I get a better stretch in the hams with the snatch-grip.
When I'm after some hypertrophy 'science' I might go and take a peek at a Dr Mike Israetel vid or Muscle Monsters vid, But if I'm after sheer inspiration, you're right up there Mr Bromley! 💪
Great video bromley I recently started doing bent over barbell rows and they’re one of my favorite back exercises now. Also, really like doing trap bar elevated deadlifts.
315 bent rows look clean as hell. Always amazed when people keep good form for 315. I have to do a half deadlift dip chest down to bar and it's still 280.
After these next two shows I’ll be pushing barbell and dumbbell work mainly to boost strength and size in certain places. Thanks for the vid. Maybe I’ll get a couple things from it
I fully embrace zercher squats as an all time best squat movement. I think I'm going to incorporate upright rows into my shoulder day. used to do them all the time when I was just learning how to lift back in 8th grade. I think I'll also incorporate some type of behind the neck press as well given my need to develop some shoulder mobility. This was an excellent video. love it.
I have a similar thought on cheating for pulling movements: the fact that the stretched position is the most hypertrophic part of the movement means that things like body English and lengthened partials work really well. Your ability to do partial reps in the row (or rows with some additional momentum) will far exceed your ability to do strict reps. People have started arguing that you should do half reps on movements like the row and the pulldown when you're no longer able to do full ROM reps, as the partial rep still provide a growth stimulus. By the same token, I think doing sets with body English can be very productive. You might even start with a strict rep and then add on some momentum towards the end to squeeze out some additional reps in the stretched position.
I started doing behind the neck presses a few months ago because my shoulder hurt doing anyway other presses strangely enough. I started with just the bar and progressed in 5lb jumps. Right now im up to 145 lbs for reps... really close to my regular OHP weight. The pump i get from these in my side delt is amazing
Thanks for this great video! How would you spread these exercises out throughout the week? ...or are you saying these could all be done in a single session in that order? (adjusting rep and sets of course depending on the strength level of the person)
I had the strongest upright row in my gym for a long time. I was the only one who treated it seriously. My shoulder health was great and my traps grew a lot. One of my top 10 fave exercises. I used an EZ-bar with straps because my wrists started hurting. I've done RDL for quite a few years. Struggling to progress them at the moment. Hit 160kg for sets of 6 and stalled out for quite a while. I hadn't done barbell rows in a long time, but I reintroduced them a few months ago and they're shooting up. Will hit 100kg for sets of 8 soon. Absolutely brilliant. Wanna get into BTN press so badly, but no room in the program at the moment.
Do you upright row with a high ROM, say to clavicle? I have never been able to get this exercise to feel amazing. Was thinking of doing more neutral grip dumbbell uprights for a while. I really prefer bar for most things but I can’t get it to feel good. At best a very wide grip with partial ROM (to nipple) feels best with the bar for me.
This justified my workout yesterday. BPr, BBRow, BNPr, UprightRow. I did do LegExt and LegCurls prior to some sled work. In a gym full of machines, people do look at you strange when you do barbell exercises other than BPr lol.
Haven’t watched the vid yet but here’s my list: RDL/SLDL, High Bar Back Squat, Bent Over Row, Upright Row, Behind the Head Skullcrushers, Bicep Curls, and Incline Bench
I remember back in the day Brian Alshrue showed a row complex that grew my back. 5 Pendelay rows to 5 bent over rows to 5 deadlift rows. 3 sets and it fried me.
I love BTN presses. A decade ago they caused inflammation doing half reps with 155, now up to 225x5 from the shoulders and I've never had shoulder pain since. My delts and tris are also way more developed than when I was doing standard ohp.
My favourite variants hypertrophy are these: Snatch deficit RDL... Completely brutal Deficit Bent Over Rows... let the bar fully stretch below you, then pull and hold to your chest. Paused Zercher squats... Great carry over for a strong core
I lift in my apartment kitchen with a bar and a couple of bells and this looks pretty similar to what I do and if your situation is closer to mine than it is to a sandy beach, where you can drop whatever you want, front squats may give you more control over the bar from start to finish. Maybe. And now to try out those behind the neck presses.
6:20 interesting to see you doing something here that I've wondered about for a while -- specifically doing your lower-rep row work Pendlay-style by returning the bar to the floor every time, and the higher-rep work floating-style with the bar in the air the whole time. Was this deliberate and is it an approach that you'd recommend (on average, special circumstances notwithstanding) when programming barbell rows in most cases?
I want to switch from elbow wraps to sleeves. I need them for OHP and incline bench. What is the best brand? I've noticed with the wraps, if they're too tight, it limits/changes the ROM.
Thanks Bromley! As usual you've given me a lot of new ideas and exercises to try, however cleans and presses would DEFINITELY have to be on my list! And I'm left wondering why it didn't make the cut here?
Clean and presses are great! With only seven spots and a focus on hypertrophy over power, upright rows and behind the neck presses scratched that itch. But I am probably making this list for strength, power, capacity, etc.... and you might see it pop up
Honestly, at this stage - 44yrs old, tired, former shotput and Highland games competitor - I'd be quite happy with just bridge ("reach") RDLs, and clean n press. (and some curls if I wanted to go nuts).
Papa Bromley, how low do you have to go with RDLs? I've replaced regular deadlifts with RDLs for quite some time now, but I still don't know how low I gotta go. I lower the bar about a hand wide past my knees 🤔 Also why not Steinborn squats over Zercher? Since for the scenario we don't have a rack
Thanks Bromley 👍 I dont feel pain doing BTN Presses, but the night after a session, my right shoulder always goes completely numb it's kinda scary. So close grip strict front presses for me.
I like to do my btn’s seated off of pins but I use this exact same progression..high to low finish with a max double or triple and one high rep back off set
For pure trap development, probably. Theme of a list like this is to hit with a broad brush. Upright row moves the shoulder and scapula, working rear delts, traps, rhomboids, even biceps a bit. Just does more
Maybe progress the conventional OHP for jackedness while developing BTN mobility at light weight? Start by lowering the BB to just behind the top of the head, progress ROM at a safe pace over weeks or months. With just a barbell, use a plate to start the warm-up with Halos.
I have a pretty good deadlift for my bodyweight but I always noticed people who pulled similar weight to me or even a bit less had a much heavier RDL. I realized I keep my knees much straighter than a lot of people on the RDL and use much more strict form where others would practically be doing a deadlift without touching the plates back to the ground and calling it an RDL. I think I could try meeting somewhere in the middle and using it as a strength exercise rather than using super strict form and focusing solely on hamstring hypertrophy
It does not matter for me how much packed the gym is, as everyone uses machines and the squat racks are mostly empty. Hence, in a packed day as everyone is lining up to use their machine, I do my workouts in peace 😎
You gave me an idea. Not sure if it's a great one, but it's an idea. I'll try "barbell only" training for a week, and see what kind of response I get 😂
I'm going to push back on Bench Press. If you assume your dead broke and only have the money for a barbell and iron (your intro) you are not going to be able to do any classic pressing without some sort of rack. I would be practicing my barbell clean and use that position to transition into OHP/BTNP and Front squats. If you wanted both a OHP and BTN you could bias your OHP to the upper chest with a back arch. Outside of the rack issue this is a great set of starting exercises. The only thing missing is the pullup imo. I've been thinking about a dead-broke rings and sandbag system that fits this model perfectly and can come in
Yes, heaviest 5 you can with high effort but good technique. Just add weight when you can, when you miss on the 5, drop back to a few weeks prior and reset. On the amrap, go for broke.
I have a barbell and a bench, the rack doesn't quite work for squatting, I can get it on my back but I have to be pretty leaned forward to unrack making it kinda like a good morning to start out, kinda want to try out zercher squats now
Zerchers are great, just make sure to relax your shoulders and let the weight hang. I was holding the weight up without realising it, making the weight feel much heavier than it actually was.
When I first started lifting as a kid, I did behind the neck presses to grow my traps and upper back to support the bar for squatting. My traps seemed to grow almost overnight. If you are able, don't sleep on this lift.
Would this be broken up over two sessions? And barbell curls thrown in on either day? Great episode; I've always favored meat and potatoes barbell lifts.
This was just a discussion of lifts that broadly cover the whole body but you could absolutely have this as a whole body workout. As is 2-3x per week, split up and done alternating 3-4x per week, or modified however it fits your schedule. Nothing keeping you from adding curls!
