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BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley
My way is .....eat clean.....lift lighter but more reps ....just before you leave ...take a 80 lb dumbbell hug it walk back and forth 2 ..times .next time you go back little heavier...good for those grocery's and those cases of water up the few steps
So I recently got into powerlifting and I can’t afford a coach. Your channel has been the inspiration for me to pursue the sport and now I have my first USAPL local meet in october. Thanks Alexander
@@phillipcannotdance thanks brother my numbers aren’t great yet but it still feels good to have an actual goal and something to work towards! Super motivating
@@FartSniffer1 I love how supportive the powerlifting community is. It never feels like pressure to put up more numbers than the next guy, feels like we’re all just in this together fighting our own numbers
A lifter can train like this for a lifetime. I'm 46, still pull over 600lb raw, conventional, and my training is 100% Doug Hepburn inspired. I train in my basement. I train the basic lifts. I progress slowly, stay safe, and have fun. Trust me. Nobody cares what you lift. Do what you enjoy and make it last a lifetime. Get off the computer and go outside! Good luck :)
At 50, I can tell you Bulldog is right. Nobody cares how much you can lift, so set out early for the long haul. I wish I would have listened when I was younger. Lift basic, daily and enjoy your journey.
"And not just feed into your training ADD, where you're hopping program to program whenever I put these out. I'm hoping thats not the case..." Well uh....this is awkward 🥴
Doug Hepburn recommended this type of bulking/strength program in his training manuals back in the day. About 40 years ago I trained like this and it worked extremely well for me. I achieved levels of strength that I didn't realize were possible for my skinny ass. It opened my eyes to what can be accomplished with strength training. (I still have the autographed manuals.) I'm 60 now and I train strongman 2-4 days a week. Thanks man this brought back memories that made an old man smile.
Hepburn was the king! Very few people spent as long as he did developing strength programming, both for himself and for others. And of course his success speaks for itself. A longform Bromley video on Hepburn and his training philosophies would be incredible.
Right now I am training 4 times a week upper lower split Mon/Thurs Press bench Curl Tuesday/Fri Squat High pull Deadlift Hit one single about 85 percent add a single until I get 5 singles then add 2.5 lbs upper body 5lbs lower body. After singles ..pump 5x3 until 5x5
It’s amazing for movement skill and strength, workouts take forever though if you do any sort of volume/assistance work afterwards. I’ll probably do it for a block after my strongman meet (Bromley if you’re reading this I’m using Fullsterker to prep and it’s great).
I'm just an old dude trying to not get hurt. I've been doing 2 sets of 5 and one more set of as many reps as possible. I have already had to deload once, because that as many reps as possible dropped to 5, which is where I thought I'd reset. Maybe a better way of thinking about the very same program is doing the linear progression when I hit 10 reps on that third set. I want to get stronger, so I know I'll be motivated to do it. But it's more conservative. Thanks for the inspiration.
Literally just started doing something like this for standing strict press and have been crushing it. W1 8x1 90% + 3x5 75% W2 6x1 95% + 3x5 80% W3 4x1 100% + 3x5 85% I never focused on strengthening strict press. Only used it as accessory for reps in the past. In 4 weeks I went from 185 feeling heavy for a single to a 240 grinder. Singles work. Obviously I had some untapped potential and this won’t keep progressing like this but I am going to see how far it can take me. I even started doing the singles EMOM. The first realization for me was that the first single of 185 felt much harder than the next ones. By the 6th single I said screw it and hit a double to finish it. Also AMRAP the last set of 5
@@bwizard1062 I started just planning on doing 7-10 singles. Once it started working and I was able to do more weight each workout I planned these percentages to avoid maxing out every workout. I’ve done it twice now and added 10 lbs to my training max each time. I’m on my third round and added 5 lbs from my last training max and it’s feeling good. Something else iv incorporated with this heavier work is dead hangs before the workout. My shoulders have never felt stronger and healthier
@@ddwfw 4x6 and 5x5 are basically the same thing. 24 reps vs 25 reps. I would switch 4x6 to 4x8. I wouldn’t do push press after. I’m 35 and a long life of sports has my knees feeling beat up. Would not feel good for me to start using leg drive at that point. Push pressing is done on a different day for me. I have always been able to handle 2 days of shoulder pressing a week.
Not sure if I missed it, but I'm wondering what your thoughts on Matt Wenning are, specifically Wenning Warmups. I've been using them to change things up recently and I'm enjoying the cardio-style workouts. Love the content, keep it up!
I really like the way this sounds. When im done with my hypertrophy phase i may be trying this. Im sure it will be rocket fkn results after chasing mass for the last 6 months. Kinda makes me want to drop what im doin and just go get some power.
Muscle & Fitness regularly featured excerpts from Stuart McRobert's book/magazine "Hargainer". He advocated a powerlifting style plus elements of high intensity approach for non PED trainers who found it difficult to make gains. If only I had payed attention to him rather than the bs from the "elite" (gallons of tren) bodybuilders of the time. 30 years of wasted effort.
I just finished my 3rd cycle of Juggernaut. I've been consistent and have seem nice gains, especially on the higher volume. I'd like to work on more heavy singles for a cycle. Would this be a good routine to run for 6-8 weeks and then go bacj?
Andy Baker recommended some more like the "DUP"-ish approach in an article; read it a few years back. 5x5 one day, 5x1 on another, with plenty of accessory work, as a brief course of training to drive up one's bench. I ran it myself to good effect; I might take this video as a sign to work it back in once my current programming runs its course.
I just did this today on the barbell squat. 64 years old, 195 lb. bodyweight. Did my singles with 265, 275, 285, 290, 295 (not sure what 85% of my max is nowadays). Then went 5x5 with 245 (based on an estimated 325 squat max). By the time I was done, I didn't feel like any accessory/auxiliary work. It was fun, but don't think I could do it more than occasionally. Thanks!
Keep your singles at 275 for a couple weeks and use a lighter 5x5 and you should see a good amount of adaptation towards work capacity to handle the 10 sets and accessories
How the hell do your knees take it though, I’m 58 and if I go past say two plates on the squat my knees really don’t like it , I have to keep my reps higher and weight lower now just for longevity.
Doug Hepburn always recommended reps in reserve with this training. Calories are actually the most important and will dictate how strong you get. Don’t bother unless you are in a calorie surplus.
This is actually in 531 Beyond. Week 1 is 5x5 @ 75% , Week 2 is 5x3 @ 85% , Week 3 is 5x1 @ 95%... The % is also from a TM, not a true max. So it is a bit lighter but the whole principle is the same.
wow ive just started this as i was in 5/3/1 for a few months and 5/3/1 makes me prone to injury, this program rocks, will do this for a winter bulk, really like this channel, just good honest strength building
i really love this stuff that makes me think about what im doing at all times, even if i dont think i'll ever do exactly this (im more about hypertrophy) ... i think your channel should be much bigger than it is, thanks!
Do you still have that 50 page ebook on bracing? I know it used to be free when you put out some videos on bracing and 90/90 breathing. Can’t find it on empirebarbell
You have to train FAST. That’s what old school guys did. That’s why they got big and strong naturally. That’s why guys today need to take roids and waste their time “programming”. Fast, cheating, crappy form reps is what STIMULATES the muscle to grow. The stretch under tension and contraction is what STIMULATES the muscle to grow. Slow controlled does nothing. This is why crossfit girls have bigger muscles than guys, and their roid dosage is so low that they don’t get any androgenizing effects. The “crossfit bad form” is actually what would make you grow muscle and get stronger. Lmaooooo. Wild how nobody realizes this. Leroy Colbert stressed the importance of FAST reps with SHORT rest periods between sets.
I mainly lift for bodybuilding. I am thinking about maybe taking 30 days to switch to doing heavy weights/low reps training to see what happens. I think it is good to mix it up and shock the body.
From muscle building perspective, I consider 5x5 a bit less effective, and here's why. In order to tolerate such volume with that load, you should finish your sets with some reps in tank, which makes first 3 sets like hard warm-ups, and only 2 lasts sets pretty stimulative with pre 9-10. Why then just not doing 3 intense sets with 9-10 pre?
ok 5x1 and 5 x5 But what is the warm up before please expand . what sets lead up to the 5X1 ? sounds like something Doug Hepburn did years ago . Good sound advice .
hmm nice, JM Blakley also used to do something very similar, JM used to do some singles with sth like 85-90% followed by a 6x6 and then some supplemental/accessories and done.
Hi Bromley, I'm having trouble figuring out how to program squat, bench and deadlift in a block type fashion. What to do if different lifts take different times before i need a deload. Lets say I can milk out bench for 8 weeks on a strength block, deload en start a peak. My deadlift or squat could take only 4-6 weeks until I need a deload. Then one lift is in a different block or they are all in different blocks. Which makes peaking them at the same time really awkward. How do you solve block length inconsistency?
I’m 45 and I remember no other numbers would grow my bench and chest like 5x5 :) I’ve been working out for 30 years and have tried every different way but 5x5 I have always seen the most progress
@@tsunamiboy777 it means you pick an exercise and do 5 reps and 5 sets of the same weight. Purely a linear progressive overload program design. Example: Put 40kg on the bench (or any compound movement). Do 5 reps per set and do only 5 sets no matter how easy it feels. Next time you do bench, put 42.5kg on and do 5 reps and only 5 sets, no matter how easy it feels. Rinse and repeat this and watch the gains in size and strength come. Search 5×5 program on youtube and youll find loads of info bro, good luck.
Can you review PRS Performance 2021 or 2022 intermediate programs, I feel like its very popular in the freebie powerlifitng scene and ive ran it 3-4 times and gotten great results.
Im glad you mentioned staying at the same weight if you feel like it. I usually lift the same weight for a month ( 4 weeks ) before i add 5lb to either the main compound or an accessory. There is still value in doing the same workout especially if you aren't competing whats the rush 🤷♂️ I do have a question doe you said its time efficiant how manu warm up sets and rest periods are you doing ?
This might be rhetorical but I’d assume you’d do the 5x1 first? Wouldn’t that decrease the amount you can do with during the 5x5s? If he clarified that in the video could someone elaborate or put a time stamp?
Alexander, I have been competing since 1998, all the way up to Nationals and IPF Master's level. Thank you so much for sharing this incredible information that is valuable not only to beginners but also veterans of the sport who need a refresher. Keep it coming, and God bless you!
lol, u wanna get big. Eat and drink butter, milk and beer. Who the hell still works out like this anymore. I appreciate your content but it’s about being strong enough not absolutely strong.
I learned this type of training in early 70s from guys like Larry Scott and other strong guys from back then im 67 now and other than benching or squating with extreme train still the same way . Im in and out of gym in 45 minutes to an hour. Less rest and heavy weight.
Best bench gains i ever made.. 315 to 400..was spending 30 minutes building up to a pretty good single around 90% on bench. Rest 5 minutes, Then aim for 1 set of 10 with 1 rep in reserve. Rest 5 minutes,Then 1 set of incline dumbell to near failure. All the focus was on increasing the 1 set of 10 on bench. Hard to screw it up. If you are increasing that 1 set then you are progressing.
What did you do to build up to the 90 percent 1 rep? Just curious so if you could eventually lift the set of 10 w more reps in reserve, youd move up in weight the next cycle?
@@chancefluke7833 building up to the 90% is completely non fatiguing. Start at 135 do a rep or 2, wait 2-3 minutes add 20 or 30lb repeat , the 90% should be heavy but easy. The set of 10 was always full speed whereas the singles were slow and controlled. Id move up on the 90% and the set of 10 the next time when I could do 11 reps but felt I could have really done 13 reps. I was bulking at the time and bench was the focus. Did this once a week but also did standing military press off pins once a week with a similar setup. My 3rd workout day was squats and pulling. Had to stop this because started getting twinge in pec tendon, seemed I could have kept increasing if I was willing to risk a tear.
It occurred to me that the closer one gets to muscular failure, the more the load is transferred to the tendons and ligaments. I believe going to failure with heavy weights can be dangerous if done too frequently. Doing 5x1 @90% is likely less stressful to connective tissues than 1X5 @100%. Now calisthenics with higher reps to failure is fine as the load isn’t so heavy that tendons and ligaments are likely to tear. Of course, there are some very extreme calisthenics that pose great risk, I’m referring to more basic, functional movements.
I think that revolves around finding a weight range that you can do with good form as opposed to wishful thinking weight that you're jerking around all willy nilly
Since 5X1s are on the table....are 5X4s okay? I've been doing 3x12s on Monday Light, 4x8x on Wednesday Medium, and 5x4s on Friday Heavy. Overhead/Row/Bench/Squat/Dead
