2x per Week DEADLIFT PROGRAM Review! Greg Nuckols Free 28 - Novice/Beginner, Intermediate, Advanced

[@mustafaabd.7014]

The twice a week intermediate is so good, I ran it 3 times with 15lb increase every time

[@Athaion0]

what are you doing now programming wise? thanks!

[@GreyEagle_35]

I did this program the past 4 weeks, bumped up my 1rm 15lbs, gonna do it again

[@GreyEagle_35]

@@shoetypebeat892 Well I did the Intermediate workout, with percentages. I used 305lbs as my initial 1rm. I'm at 320lbs now. What do you mean by rpe?

[@NoName-mg9qe]

@@GreyEagle_35 RPE is a scale of measurement how much you can lift that weight its scales from 1-10 For example you can do 90kg squat for 5 reps only after that no more rep you can do it means you have crossed or achieved your RPE 10 But if you know that you can do much more like 80kg squat you can go 10 reps but you just did 8 reps then it's an RPE 8 because 2 reps get reserved in your tank That's whole scenario

[@jcl9034]

@@GreyEagle_35 305 is not intermediate mate. You could have done a linear progression.

[@RichM3000]

Another thing is that, for those on the 2x bench/squat/deadlift advanced program, Nuckels recommends doing squat day 1 and deadlift day 1 on the same day. That makes sense and is probably the only way to do it, but that one workout involves heavy squats for decent volume, then heavy deadlifts -- also for decent volume, then RDLs, and then bent over rows. That's quite a bit of lower back work (and there are still leg presses and other stuff to go). And, as Bromley noted, it's only a few days after that sumo + heavy conventional rack pull day (and that day is the day after wide stance pause squats and front squats). It's all doable, but it's definitely a tough program. It seems like something one grows into and can gain with...until it becomes too much for recovery. I agree with Bromley that the heavy rack pulls are what will probably push it over the edge for me when I finally hit that point.That's not necessarily a bad thing, as I'll be stronger for it. But, it does seem like it will happen.

[@ccab2655]

I feel like doing squats on the second DL would make more sense less volume on that day

[@SSJBartSimp]

When does he recommend that?

[@kevinmiller8776]

Dude this audio is much better. I don't know where this is but the acoustics are nice. 👍

[@AlexanderBromley]

It's in my bedroom, which is better than the gym, but I also got a lavalier mic (finally) and hooked it up to the whiteboard. Also not using my potato of a phone; got a new camera. I heard everyone's complaints of shitty video quality loud and clear!

[@kevinmiller8776]

@@AlexanderBromley the effort Show's man. I can definitely see your channel growing to a good size. Keep up the good work man!👍👌

[@getstrongby4038]

Im useless at things like that so I didn't even notice 🤣 definately sounds clearer though now

[@vincenthu2588]

Great stuff, this channel should have a much bigger following

[@mikeoxmaul1788]

Excellent as always Bromley!

[@jamesbedwell8793]

The exercise choice does seem a bit unusual on this one, I would expect something like deficit pulls over rack pulls, because of the lighter overall weight, but I bet the split will work for a bit until you get beat up

[@j.a.6866]

Could I do conventional on day 1 and then Trap bar on day 2? In other words, are the muscles that Sumo works really SO different than conventional or trap bar?

[@unky5724]

yea

[@mohamedelzek3368]

try and see

[@frenchbaguette5967]

Great review! I'm actually running the intermediate 2x program rn myself, and switched from sumo to conventional after I realized my conv. max was higher. If I didn't want to do sumo the secondary day, would u substitute it with rdl's or something like that?

[@mikeoxmaul1788]

Let me camp here for a response. I'm thinking of using snatch grip deadlifts on the second day

[@nxoliver]

I was thinking of doing pause deadlifts for the second day. Let me camp in here too

[@theeternelyeboii6784]

Depends. @Nix Oliver, paused conventional pulls at that rep range is gonna be so much time under tension and place too much of a recovery demand on the lower back for many people given the rest of the program, it certainly would for me. If you want to refine technique, especially in terms of quad drive, maybe paused doubles at a lower RPE (6-7). Would probably up the set volume increases for this rep range a little though, to better account for the decreasing volume on day 1. 4 -> 6 -> 8-> maybe. Your gonna miss out on some hypertrophy with this alone, but GHRs/Pull ups would slot nicely onto the end of that. @Mike Oxmaul, snatch grip variations are another good shout: wide stance snatch grip deadlifts are great, and will help balance out general strength development if you only pull conventional (especially with a narrower stance squat). Better developmental exercise than sumo's, more work/more ROM, as well as being a little more specific to conventional pulls and being able to load intensity without too much of a recovery demand. Snatch grip RDLs do wonders for developing traps/upper back. variations with

[@theeternelyeboii6784]

cut off the end of my comment, but recommended SLDLs or deficit SLDLs if you have the mobility. As well as good morning variations, SSB from pins is my favourite. Whatever you pick, keep a good training log and minimize block to block variation; a picture of what exercise your lifts respond best to will emerge over time.

[@HolidayFortnight]

William Woodrow is there some key to getting good carry over out of good mornings, because I know people who swear by them but they just don’t seem to benefit me as much as other movements. I don’t bend my knees excessively, I pay close attention to form, I don’t ego lift, etc. I was just wondering if there was some hidden secret I’m still not aware of. The resistance curve seems too lobsided towards the bottom (too easy at the top) as well.

[@edwardelric717]

I ran this for awhile it is was great. My Deadlifts went from 140kg to 160kg. But it was definitely very exhausting

[@kartiloco9929]

Can Sumo's on Day 2 be replaced with Stiff Legged Deadlifts?

[@cameronherrick6639]

1:31 okay so Im not like some 20 year gym vet. But Im not a noob either, and this has always got me. Ive always found convention much easier than sumo. So when people claim the sumo easier or especially when they say that its "cheating"... it stumps me 😂 I understand that sumo is less ROM, but I feel like you're in a highly disadvantaged starting position with your feet wider and less stable stance. Maybe its just me but its just something that always stumped me.. any thought?

[@gainer448]

How do I run the intermediate program for an 8 week training block instead of a 4 week one.

[@margasordep04]

what does "top 5" and rpe 8 means?

[@TATTKINGELI]

Great review .... thank you !!

[@tggd8423]

I'm strongly considering running this right now, since I want to bring up my deadlift. I'm an early intermediate I would say (DL is at 165kg/360lbs). I'm just a bit unsure since the program would have me pull nothing heavier than like 140kg for about four weeks and then go for a 1RM. I'm not sure how that is going to affect my ability to pull something that feels actually heavy to me. Do you think the concern is valid or would you say that the accumulated volume should serve as a sufficient stimulus for growth, allowing me to pull a heavier max in week 4? Thanks!

[@AlexanderBromley]

The volume is sufficient. At that stage of development, training does not have to be uber specific to strength; in fact its probably counter productive. Also, 80-85% is a golden range that drives growth in some of the best lifters. Learn now how to get strong without maxing.

[@tggd8423]

@@AlexanderBromley Awesome, thank you for the response!

[@Rigg999-zz7nc]

@@AlexanderBromley your doing a great thing Mr Bromley. You seem to have made a video answering every question I have had as I jump into the power building phase of my life. Much respect

[@Dunstlookalike]

Hi how do you know which weight to use in relation to 1 rep max?

[@nigelthomas8315]

I have been looking at this program I like the look of the 2 day intermediate bench sets/reps/% and one day Int DL looks good but why has he put so many AMRAPs on Squat day? could he have used DL numbers with perhaps more volume? has anyone tried this program?

[@igorbozanic4124]

What are percentages for accessories, rdl and rows?

[@Jmack7861]

Probably don’t have any, not many people max those out to get a percentage on them

[@gaelsotelolara5106]

Are the accessory lifts on the intermediate level done in the same workout? Seems like a lot. I don’t know very much about programming workout since I’ve been doing my own thing for a while. Would love some feedback but I know this video is old.

[@fl4m357]

how much rest between sets, 3mins?

[@loganstrickland5994]

Question, would you say that I would be considered advanced or still intermediate if I deadlift 2.6 times my bodyweight and have been training overall for about 7-8 years (although I've never consistently trained for deadlift?) I think I would be considered advanced, but it feels like it would be vain or egotistical to call myself such since I only deadlift 405, even if it's around 2.6 times my bodyweight.

[@justinpartiyeli8212]

Depends on whether the deadlift is your best or worst lift. You are in the middle of the 2 tho. Do the intermediate, then next time do the advanced. You should get results from this. I’m doing both at 2.75

[@applej2750]

Can you please tell me why when I’ve been doing this program it was good at first and I built up to a 135x5 squat 145x5 deadlift and 95x5 bench and it just won’t go up anymore I try reloading I know I’m getting enough sleep and eating enough I’m getting enough carbs and protein I’m on a bulk I started taking creative I’m doing no accessory excercise and nothing works some please explain

[@mmjsfca]

Are you gaining weight, tracking your caloric intake, and putting real effort into your lifts?

[@applej2750]

@@mmjsfca yes I’ve gained 10 pounds

[@justinpartiyeli8212]

These are too advanced for you. Do bodybuilding and build general strength and mass. Get jacked or do westside raw with 5 Rep max and 5x5 for dynamic effort.

[@gaspardbouchot8924]

what does ROL mean ?

[@amadeusdm3559]

What is 5 @ rpe 8 ? :(

[@scottb4767]

Classic shirt!!!

[@dandychickens8639]

I can’t read any of the writing

[@farhanhussain_]

Unrealistic and complex programming for the beginers phase here. They don't need opposite style deadlift right in beginning. Instead, they are better served by honing and perfecting their main/comp style version. Second day deadlift could be RDL or SLDL, both allow progressively high loading and good choice considering specificity spectrum. RPEs are pointless bcoz beginers can't guess it with reasonable accuracy, so better option is one hard all out set of 5 on main style deadlift followed by 2-3 back off sets of 5 at 90% of that main set

[@2caiden4u]

I think the reason for the alternating stances is because beginners dont know which one theyre stronger with

[@jameslarsen1048]

Gonna start Squatting, Deadlifting, and Pressing 3 times a week and do some cardio and accessory work 2 times a week. Problem solved.

[@liamsvahn4015]

What the fuck dose it say under RDL