7 BEST Progressions for Old-School Gains (Sets and Reps Explained)

[@AlexanderBromley]

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

[@jamesbedwell8793]

This video had some good editing, it seemed a real cut above the recent stuff. I'm glad to see you and the editor are figuring out how to put these videos together.

[@zsahe21]

[@fauxcuss2]

A real "cut," you say?

[@bigtimepimpin666]

Now that's a backhanded complement!

[@MetalHead123345]

I love boost camp especially for writing my own programs. And it tracking and log in everything. I do the annual year subscription worth every penny.

[@theonetruetim]

This is gold. A gift. Laser graphic goodness, too!! Gonna refer back to this a few X's, i'm sure. 5X5 +5 instantly attracts me.

[@edge3220]

Props to the Jason Gallant clip towards the end. Underrated dude right there.

[@102wingnut]

I love the Hexagon concept! I've usually done a pyramid with a couple back off AMRAP sets but I like the increased volume of the hexagon. Gonna try that out today!

[@pauperdad7040]

The little hexagons in the background have a message to them. Bees made their honeycombs in shape of hexagon. Bees are crucial for survival on the planet, so is Alex.

[@LatimusChadimus]

That wave cycling idea from a recent video was awesome! Works better priming the nervous system than linear build up

[@perrybrashear]

Thank you for calling that one out. I forgot to flag that one because it is a good “evergreen” to go back to.

[@LatimusChadimus]

@@perrybrashear haha no problem, I watched it probably three or four times and then I saved it into a playlist (like I'm going to with this video)

[@michelrood2966]

As a Bodybuilder, I alternate. One week I do high reps, one week I go heavy with lower reps.

[@blackpalacemusic]

I'm amazed by how much of this I did intuitively.

[@johnyoungblood2771]

Same here my body just sensed that this feels perfect push through those last few reps right! I AM 57 and I feel stronger now at this age then I did at 37 I think it’s called the instinctive training philosophy by JOE WEIDER I BELIEVE IN LISTENING TO MY BODY USING PERFECT FORM AND CHEATING WHEN IAM IN THE MIND SET FOR THE GOALS IAM TRYING TO ACHIEVE YOU AGREE

[@fayizfz]

5*10 is a game changer. 531 Big but boring is a masterclass in 5*10 set ups. Absolutely brutal deadlifts sessions 😢.

[@3ncore706]

Its supposed to be with 50% of your max. Not brutal AT ALL

[@jugi1231]

​@@3ncore706yeah lmao

[@mikakoivisto6504]

​@@3ncore706pretty much pointless. Way better to do 2-3 sets of 3-5 at RPE 6-7 for more adaptation

[@3ncore706]

@@mikakoivisto6504 Agreed. I mean wendler is pretty accomplished so maybe im stupid for disagreeing with him, but to me doing 5x10 with 50% of your training max feels totally pointless. Think about this, if you bench press 300 pounds for your max then that means your training max is 270. 50% of that….is 135… i just really dont think a 300 pound bencher is getting much from 135 pounds

[@jon-kd5st]

531 BBB is meant to be run forever not a peaking program or really a powerlfiting specific program. So 135 +5 lbs every month for 24 months pretty heavy. I burnt out after 8 months of linear progress.

[@cgates0741]

I lost 102lbs and put on a metric phuck ton of muscle this year by using the hexagon method and I’m glad it has a name now 😂 thanks Bromley!

[@bricksforbreakfast_]

My guy is standing out in the fitness realm, which is hard to successfully do! Props to you brother and thanks for the great information 🙏🏾

[@franrod5227]

JM Blakely does 6x6, but instead of going 70-80%, I think he goes max 6. Of course that is hard to do for 5 more sets after max, so he chases that perfect 6x6 then ads weight when he gets it and goes again. For example week1: 6,5,4,4,4,3 Week2: 6,6,5,4,4,3 Week3:6,6,6,5,5,4 Week4:6,6,6,6,6,6 At least something like that.

[@drinkinouttacups2665]

I believe he chased 36 repsas a goal with less emphasis on the number of sets meaning he'd get 36 with however many sets he needed

[@NemesysN4R]

Great info. Definitely gave me a lot of info on my approach to lifting at my 49 soon to be 50 age.

[@Whurlin]

What I love about this video is there are countless beginner/intermediate programs available that utilize these reps and sets schemes that I'm sure many of us recognize, and they work...but you did a great job articulating WHY they work and now ppl can pick what works for them for what means. Thank you.

[@taylornoles6528]

I like how you use other youtube clips to drive your points. makes the videos visually engaging and feel very plugged in to the industry.

[@mackistadelmaier8792]

I really love your content... If I had this type of information 15 years ago, I would be even stronger than I am now. I had to figure all this things out by trial and error... You are a genius if iit comes to programming and progression. Keep up the great work

[@JamesFralic]

Been working out 36 years now, 15 years as a power lifter. I have to say i prefer the full body route from any other type of training. I train 3 days a week and have recently adjusted to create my own program based on my own body. I will do full body workout 1 with 15 rep sets, full body workout 2 with 12 rep sets, full body workout 3 with 8 rep sets. Progress has been amazing to say the least. Different types of progressive overloading within the week.

[@marcinkorczynski8418]

Dear James, Im just thinking about this type of trening since some time, would you tell more about set per muscle and total set per session ? You choose main lifs plus accessory ? Just Great idea ! thnks

[@JamesFralic]

@@marcinkorczynski8418 sorry i have not checked my youtube in a few days, sure: I will work out full body starting with high 15 rep sets on the first day, since i have been training for 36 years i really went a bit too hard in the start and burned myself out before the end of the week so i suggest no more then 4 sets of 15 reps and only a max of 2 exercises per body part. Now i dont do upper lower chest, i just do chest, same with legs, so i only 2 to exercises for the entire legs. same with arms, keep in mind 3 body parts a week is a lot. So for example lets start with my first day is Tuesday, i hit 4 sets of 15 reps, best form possible, work up in weight. Wednesday or Thursday i do 12 reps, and either Thursday or Friday i do 8 reps. Its been working amazing for me, your results might vary! Good luck

[@marcinkorczynski8418]

@@JamesFralic Thank You James, Im at the same age but not with experience as You ! Just to be clear for my head: 4 set max, so if 2 exercises- means 2 sets each ? 16 sets per week is ok, thanks again ! Marcin

[@marcinkorczynski8418]

of course 12 sets per week, morning is not my good time....

[@JamesFralic]

@@marcinkorczynski8418 Sorry if i wasnt clear, i do up to 4 sets with the rep range 15 reps first day 12 reps 2nd day, 10 reps the 3rd day. You can use just 1 exercise per body part if you wish to train full body. So it would be for example, Chest day 1 at 15reps x 4 sets, as long as its comfortable, remember the amount of reps makes up for the time under tension of the weight. So for Rep total for the chest it would be 60 total reps. If you have questions, dont be shy, i am always open to help

[@danielhodge2960]

I've been using the top set to back off progression for the last several months and results have been awesome. I've been doing the 5-3-1 progression like you described with 80% back offs (increased to 85% on second wave). On an alternate day i do straight sets of 5x5, 5x4, or 5x3 depending on the week. Ive found this works really well on variations where i dont really know where the ceiling is.

[@ertugrulbae46]

Is it ok if you sharing your workout plan and blocks etc?

[@Ian-if2lf]

I wonder if the individuals muscle twitch fibres (which I'm sure would be a spectrum) would mean greatly different sets would work differently for all individuals? just Ideas I be having..

[@cliffonator1111]

A side note, at the end of the 5 and Dime segment you talked about not doing this while on a cut. Have you ever talked about what kind of programs/style of training one should do when cutting fat?

[@mrshodos]

Nice, laddering up feels intuitive to me due to some past sport training, but I’ve always felt my volume was lacking. Laddering back down solves that!

[@JeroenvanGutsem-u7e]

From a perspective from some one who is interested in hypotrophy and values gradual improvements in strength i really think the 5 on a dime looks ideal for a bodybuilder, i like it so much i put my own spin to it: Week 1-3: ------------- 7 * 7 = 49 3 * 15 = 45 10 sets, 94 reps Week 4-6: ------------- 6 * 6 = 36 4 * 12 = 48 10 sets, 84 reps Week 7-9: ----------------- 5 * 5 = 25 5 * 10 = 50 10 sets, 75 reps REPEAT The idea = to hover between 7-5 reps with strength work , sets remain steady at 10 throughout program and lowering the amount totaal reps volume but increase the weight,

[@curlygrain4389]

29:07 hell yea, shout out to Jason Gallant

[@MattFlyFisher]

Mountain

[@curlygrain4389]

@@MattFlyFisher💪🏼

[@DANA-lx8cv]

I've done pretty much a version of the hexagon on bench, without thinking about it as such, for a while. Heavy single or set followed by working sets, followed by a volume set. The initial heavy set or single also makes the middle working sets feel much lighter (at least the first one) as an added benefit. Adding in the wave sounds like a great idea for progression. I usually bench every 4 days, first a heavy day and second a straight volume day (3 or 4 sets of 8 to 12). Not sure if the second one should be a volume day or another hexagon on the wave. Great video on this topic. Too many channels are locked into the "you must do exactly this" mode these days.

[@cocvhecv]

This sounds smart and balanced

[@tonybarfridge4369]

Not sure how to put it together in my case, but your information seems accurate. My workout is tailored to lingering injuries and means I can't squat no matter how much I want to, due to shoulder mobility. I was considering using dumbells although I don't like the idea because of grip failure, and I can't work out how to add a bar attachment for conventional squats. These used to be what I excelled at so it's frustrating, and I can't afford the special Olympic bar and all new Olympic plates.

[@Mishkola]

6x6 is simple, gives a good mix of strength and hypertrophy work, and I'm pretty new. Think I'll jump on that train and see how far it carries me.

[@Cormac-jd2kx]

I do 6 and a half

[@fastlife622]

I guess I have been doing hexagon. For years along with rev prymid

[@ipadwijngaarden7755]

this is just such an awesome video, I learned so much! Definitely gonna implement the hexagon concept!

[@jaredsevans]

quality video, quality content. new sub. nobody else is putting out such detailed strength information at this pace and level of quality

[@SCP-Report-Center]

Cracking video as always, what advice would you give someone coming back to training after nearly a year off?

[@dudeburgers]

The elder scrolls merchant music is a nice touch

[@Oi-mj6dv]

6s are indeed king. They feel "less sticky" to progress than 5s or lower. If that makes any sense. (It does to me) For me personally i only use pyramids when unsure where my actual cap for a new lift lies. I start with a weight if It moves well and the rep range doesnt put me too low when bumping the weight, next set takes the jump. If the jump moves smoothly Next session starts with the bump and I follow this process until i find the goldilock's zone for weight, then i do a normal progression from there.

[@anthonyurso3554]

Yea I like the hexagon protocol. Simple, plenty of sets to work with to improve session to session or week to week. And hitting all thresholds in lift with different rep ranges. getting variability

[@StephColbertsonStrength]

Not quite a pyramid But ascending sets are starting to regain some popularity.

[@CrazedFandango]

I'm working out using the Hexagon setup. Good name; I'll refer to it as that. It goes: 3rm (week 1 RPE6, increase RPE by 1 each week for week 4, then start over) 3 sets of 5 with 80% of my perceived 1rm 1 set of AMRAP (RPE8-9) with 70% of my perceived 1rm

[@maxaffe3195]

do you do that two times a week?

[@CrazedFandango]

@@maxaffe3195 I do it for the 4 main lifts and only do them 1x per week.

[@Saltlife2182]

Could you do a video on a beginner in their 40’s? What type of program to start with that will keep them healthy while adding strength/muscle and to lose body fat.

[@liammalone2172]

Percentage based pyramid is used for some Olympic weightlifting programs.

[@BoeserWolf1977]

Very nice video, again! The only thing missing, is the question: Does this make sense, or is it not better to do separate hypertrophy and strength blocks, instead of trying to mix both in one session?

[@ajs7y]

This is such a good video, I love the editing

[@lewieanderson6579]

I do 30 reps @ 10 lbs and work up to 3 reps @ 55 lbs on the dumbells and another day barbells (bicep and hammer curls) on my off days from work

[@TheAndertejker]

I am so happy to find your yt channel. I think that you are great guy.

[@bradleygrzych6359]

I bought your strongman program off boostcamp. I haven't done clean and press since high school! Kicked my ass yesterday. Enjoying the program so far and will write a review on the app when I am done running it.

[@nickolasdesouza3610]

1:40 oh I'm so excited!

[@rns7426]

At 7:59 Bromley left rolled up tube socks in his shorts for the filming of this bench demo😂

[@wesrobinson7506]

Hey Alex! What percentage and reps would you recommend for the top set and the Amrap method? Thanks for the great content!

[@fastlife622]

I love this ..I actually took notes in my work out journal ...and lucky me I started my new 6-8 week program I have to try and map out tomorrow..I needed this information so much ... because I was a seasoned lifter but quite for 2 years and when I came back 6 months ago I tried to get back to my old numbers and reached that wall quick

[@jjadaddy]

Best gains I've ever made was 3 sets, 6 reps. It just worked.

[@johnrobinson4445]

Useful. 358. That squatter at the start is hiking his rump a bit early, though.

[@giovanniciccone1323]

I do 3x5 with about 82.5 percent on squat and bench while deadlift I do 3-4x4 with about 87.5 percent

[@TheWrxrally]

I'm still developing my base at the moment, but I'm loving 5/3/1 BECAUSE of the plus sets. There's a psychological aspect to it. I have 3 warmup sets that get me in the right headspace for the lift, then 2 working sets where the weight ramps up. Then I can really focus in on that plus set and put all of my energy into it to get as many as I can at a set weight. The way I think about it is that the AMRAP top set is really the only set that matters; everything else is just preparing you for it. The 5x5 FSLs really help with volume and neurological adaptation as well. The coolest thing is that in a given workout I'm getting at least 50 reps on each main lift per workout without impacting my recovery too much. The version of 5/3/1 I'm doing has 2 heavy compound lifts per day over a 3 day split that hits DLs and OHP once per week and squat and bench twice per week. Once I get a bit stronger I'm probably going to have to stop doubling up on the compound lifts, but I think I have a while before I get there.

[@ertugrulbae46]

Your workout sounds good. Would you mind sharing the weekly routine per day, including workouts with sets and reps?

[@user-dn4lg1dv5v]

Looking forward to putting some of these in action

[@athletetic]

I still can't believe a youtuber on the internet explains sport science better than an entire university specialized in it.

[@trevormaclean5878]

Love this channel and all your info , thank you !

[@alsaadyusama3416]

Great video it have everything I can’t believe it Thank you so much

[@JayQwallin]

6:00 Good advice on the pyramid set progession. This is why I got stuck when I did them for a while. On reverse pyramid sets what percantage and how many reps & sets would you recommend for them warm up sets?

[@gibletgravy]

I did 6x6 on all major movements every 2 days (alternated 1 day upper, 1 day lower) for 2 months straight about 3 years ago...so not what he said at all, but I ended up at my strongest ever 1rms. Absolutely horrendous amount of volume and I will never do it again because it was a stupid way to train, but using it in secondary movements seems like a great idea

[@martinross9093]

Love you bromley

[@BuJammy]

I like the "Martini glass" scheme.

[@teet323]

I have experienced reverse pyramid in squat, because it was easier and it worked 6 months ago i couldn’t squat 225 now i’m 290 x3

[@gurnblanston5000]

Dum Dum Dugan? Needs his own series.

[@KeithGreenshields]

Popular formulas There are many more than one way to calculate your 1RM. These are the formulas I’ve found: Brzycki: weight × (36 / (37 - reps)) (another way to write it) Epley: weight × (1 + 0.0333 × reps) Lander: (100 × weight) / (101.3 - 2.67123 × reps) Lombardi: weight × reps ^ 0.1 Mayhew et al.: (100 × weight) / (52.2 + (41.9 × e-0.055 × reps)) O’Conner et al.: weight × (1 + 0.025 × reps) Wathan: (100 × weight) / (48.8 + (53.8 × e ^ -0.075 × reps))

[@stevebrown6543]

Outstanding information and content as always. Thank you

[@vacinadefrangoedurateston2532]

29:08 oh man look at that if it's not my favorite natural bodybuilding shaman Jason Gallant himself!

[@pamelamoss-1354]

Any advice for 60's wanna be Strong lifters? Please help!

[@defeeded0887]

Does fat loss come with power lifting workout?

[@Rageof1000Mongooses]

I want Bromley to sell a tee that reads "Walking Human Deathstar".

[@0kneelbeforezod0]

I'm surprised Bromley didn't give a shout out to Hepburn's Power/Pump protocol which is basically "Hexagon-ish" less the last AMRAP blow out set. Perhaps Bromley thought the top-end volume in Power/Pump was too high? I've been running Hepburn Power/Pump for the last few months and I am really liking it so far. It doesn't grind you down and you are still doing a fair bit of volume. I am going to take this hexagon idea and throw in an AMRAP back off final set and see if that makes a difference to recovery. The only con of running Hepburn is that the workouts do take longer, so maybe not the best option for those under a bit of a time crunch.

[@tomd4748]

Hepburn had an XL bone structure, so had far superior stress tolerances compared to 99% of the population, so you can forget about following that routine successfully unless you’re similarly built.

[@cabadeck9818]

Great video. Thanks for a top notch info.

[@lichb0rn]

Hi Alex, could you give an advice please? I have completed bullmastiff: 2 base rounds and 1 peaking. I have gain any strength, but that’s on me, spent the whole peaking phase on a quite aggressive cut. Didn’t lose any strength either, and gain some muscle (arms, shoulders, lats, chest and quads are definitely bigger and rounder). Now I’m deciding what’s next. Kong looks quite interesting, but I feel that to break through my current strength capacity I need something more specific. Maybe back of to 75-80%.

[@Jeep_ty]

How do you really gauge leaving reps In the tank? That could change dramatically per set.. or even day.

[@utkn]

Pyramids are a great way to trick my high-rep-sets-hating-ass into doing volume. I can bear the first, high rep set, since I'm fresh and then it's all just getting better from there.

[@alpha_powerbyAP]

Awesome content thanks man

[@jarenthielen6185]

Great stuff as usual ✊

[@CaptainCowboy476]

Thanks again

[@t.j.johnson7026]

What most people don't understand about the increased volume and why it is so taxing for a squat or deadlift is that they don't factor in the "fact" that you are also lifting your big ass up too. You are actually squatting the weight plus around 90% of your bodyweight to boot. The dead is the same only a deadstop. You don't do this on ANY upper body work. Think about that next time you squat or deadlift.

[@Quicksilver714]

Good point. But you do also lift your bodyweight if you do chins and dips.

[@AchillesFeel]

You mentioned you wouldnt do most of these for deadlfiting. What would be a good set and rep range for deads? Also how many times a week would you recommend?

[@ChefofWar33]

I find that 8 reps works best for me. Good stimulus to fatigue ratio for sure.

[@barbellbryce]

What are the rest periods like for the Gironda 6x6? I'm reading that it's 30-60 seconds which seems absolutely insane

[@brettlandon8624]

Thanks

[@derpydoug4106]

What percentage range would you use for the amrap after the top set?

[@MKLifts]

That’s what I’m wondering

[@gurnblanston5000]

Muscle vs tendon + ligament training, then exercise that is high rep. Need strength for high rep...super deep energy, not just muscle...something else.

[@unsertainley]

Why not call the Hexagon a Diamond since its such a gem of a progression?

[@zerrodefex]

There already is a diamond progression, it lacks the straight sets in the middle.

[@robertmccormick9729]

When ever I do 10 set workout I pick one exercise and take like 5 to 10 minute rest between sets depending the weight.

[@cliffonator1111]

At the end of the Hexagon segment you say you wouldn't recommend that for deadlifts. In the 5/3/1 Boring but Big program it has you doing that with deadlifts. Do you think that's not a good idea? Would it better to sub good mornings for deadlifts in that program for the sets of 5 x 10?

[@Jean-Pierre.Hortefeux]

I think Gironda's 6x6 were supposed to be done with 30s rest. So I doubt you can do that with your 80%

[@drinkinouttacups2665]

Iirc it was 30 to 45

[@MKLifts]

The top set followed by amrap how much are you taking off your top set, if any?

[@rakshitnair9795]

thanks a lot

[@MercilessBreed]

I incidentally did a phramid scheme with my bench when I couldnt push through my double progression goals. I wanted to go for 6 sets of 10 reps at my 85% max but got stuck at 8 reps max and just couldnt recover till my next workout. So i said fuck it at least ill have some fun and started adding 5kgs to each following set (and saw my reps decrease of course), till I reached my 1rm or very close to it. Now ive been working the same pyramid scheme for about 2 maybe 3 weeks and saw my 1 rm go up and im hitting my previous 85% for 10 without a problem. I havent done it for long enough to talk about hypertrophy effectiveness but i suppose with the reduction of volume (the total tonage) and increase of intensity im in the sweet spot now.

[@ObeluStrawberry]

For topset/amrep set, do u need to warm up to the top set? If yes isn’t that pyramid followed by amrep?

[@KenanTurkiye]

The guy in the video thumbnail looks like ''Ron'' from Parks and Recreations. : )

[@KenanTurkiye]

....that IS Ron Swanson !

[@zerrodefex]

​@@KenanTurkiye more like Brawn Swanson.

[@KenanTurkiye]

@@zerrodefex Dude! that was great! thank you. Brawn Swoleson ;)

[@BilliusMaximus]

Sold on Galactic levels of mass and planet destroying strength lol. Sounds real Galactus like And 6's are the enlightened 5s lolllll

[@ertugrulbae46]

What's meant by top set and back sets?

[@johnrobinson4445]

To me, a FULL pyramid goes up and then comes back down. A HALF pyramid only goes in one direction. For deadlift: 5,3,1,3,5 is an example of a FULL pyramid. This knowledge has been obscured by some more recent mistakes in nomenclature. Yes, I'm from the 1970's.

[@tomd4748]

But that doesn’t make any sense, because on the descent you’re just repeating weights you already did on the come up.

[@Dailyrider94]

​@@tomd4748gymnasts do this this to get good in a skill like pull ups or any other real fast. 1 to 6 and then 6 to 1. Total reps 36!

[@TheWolfnman]

Is that Mike Haggar on the thumbnail?

[@maxaffe3195]

so two times hexagon for bench a week is fine?

[@barryhill2836]

I believe in heaveh sets of FAAAHHHV. Anyone else think about sets of FAAAHHHV?

[@stevenpurchase1010]

My system of training, due to two highly versatile and effective rep schemes, is better than all of those. I am working on writing a brief explanation of it, but I don't know have to present it to you. Even a brief explanation is too extensive to send via a text. Can you or anyone else instruct me as to how to present it to you?

[@lolwtfbbq111]

Send it to his email maybe? That's a bold claim

[@Antidadbodcoach]

Question - if following the 5&dime, what if you followed an upper/lower split, and first 1/2 week the sessions where 5x5, second 1/2 week it's 5x10? Does that cut it?

[@gabrielmoreno3027]

1:15 while it is probably true, it is not practical. Explained very well by dr mike israetel from RP

[@widugast888]

Can anyone tell me if it makes sense to combine pyramids for the main lifts and volumizing for the second lift/accessories?