Get Strong with Just a Barbell

[@Voldemorts_Mom]

Holy shit your videos are literally saving me from a ton of bad mentality I've built up in my head from watching too many overly-coplicated gym videos

[@Noodlyk18]

Just came back from the gym, I accidentally touched a smith machine on my way to the squat rack, I'm so sorry dad

[@espenstoro]

Now you gotta stand in the corner and do 20 rep sets of squats.

[@joeyhuebner10]

Smith machines have their place, far the fuck away from me😂 I tried them and the bar path is so unnatural. I'm sure they do somebody some good.

[@aesop2733]

​​​@@joeyhuebner10if you do a seated ohp or bench on a smith machine you basically eliminate all the balance related parts of the movement and it allows you to just purely use pushing force. If you think about say, a squat, you do a narrow stace and suddenly you get more load on the quads because you can just push instead of thinking about bracing and form. Jay Culter is a famous example of smith machine squatters

[@bigtimepimpin666]

You are unclean until sundown

[@Cormac-jd2kx]

Loser 😂

[@4karma860]

bromleychads stay winning

[@barfy362]

I'd like to see a "unified theory of training" series from you. I've really been enjoying Renaissance Periodization's hypertrophy series.

[@aurelien_le_oreo]

One of the best KZbin channel ever

[@4bluekitty]

This was so refreshing and encouraging to listen to- I’m an upper-novice powerlifter where I’m just starting to experiment with my own workout program, and I have more advanced friends who always tell me I’m doing something ineffectively, even as I’m still making gains with minimal injuries.

[@brianhopkins5251]

Dan John always talks about how ALL programs work, and the only way to find out is to cycle thru and learn. (and to RTFP, not modify it a 1000 times before running it as written)

[@billybobbritt433]

Finally got on boostcamp and started your bullmasttif program. The RDLs week 1 are already killing me. I have been making alot more progress since reading your books and learning about programming. Keep up the good work!

[@johnengland7505]

Boostcamp, and bullmastiff have both been great.

[@Hudson4426]

As someone who works out in my garage, I appreciate this. I don’t have all the cables and special gym equipment that gyms have and sometimes it’s hard to follow a set program. I do have a power rack and barbell though

[@joeyhuebner10]

Some of the strongest fuckers of all time had just that. If you go back to Arthur Saxon or George Hackenshmidt that's all they did.

[@Fulcrum205]

That (and a lot of food) is all you need to build yourself into a Yeti

[@mark-uweotto8811]

Hey, personally the idea of being useful to others is really important to me and gives me motivation. Being rather heavy and biger doesn't really have many advantages in day to day life but I like lifting. Being useful in a physical way kinda breaches the gap for me. Greetings from Germany

[@leinekenugelvondoofenfocke1002]

I can't wait to get back to the barbell row. I am tired af of dumbbell rows, but I wanna get at least one more pr before I switch back.

[@joeyhuebner10]

Aside from Pendlay and Bent Over Rows I really like T Bar Rows. If you have one in your gym, try it.

[@xyz-bz1fc]

Helpfulness/usefulness is exactly one of the reasons that I restarted lifting. Helped move a bunch of wooden benches (200lb). Wasn't winded or so taxing that I was toast after. Being strong has so many benefits. The other reason is I wanted to reverse/prevent/stymie any potential bone loss. I'm nearing 70 (only 12 short years away) and didn't want to be thinking of bone issues at that age. Better to start now, and be prepared for the eventualities of aging.

[@sinwun]

This was perfect for me to hear! I live in an apt and I have a barbell, squat stands, some iron plates. I wanted to do 531 BBB but was worried about the 1x a week frequency. I’ve been following it for the last 12 weeks and it’s best fitness decision I made. Most consistent I’ve ever been. Nothing like doing one main lift for most of session and just doing 2-4 bodyweight assistance or some bb rows and boom I’m done. I put all my focus into my main lift of the day and my time/energy dictates the assistance/conditioning. Thanks!

[@Mukation]

You can do the volume for the alternate lift each session on the BBB so you do all lifts twice a week :)

[@K4R3N]

My son (14) and I (45) are doing Starting Strength this summer together. SDB, OHP and chin-ups. We're both already lean tennis players. I'm targeting 150g protein daily, he's targeting 100g daily.

[@black0ut_53]

Glad to see there are other tennis players out there who are getting into strength training!

[@K4R3N]

@@black0ut_53 it's a good combo. I got my competitive drive from tennis. I won't be entering Strongman or whatever. Just wanna get stronger generally.

[@estupidelavida]

One-legged work you will notice very quick the translation to tennis in the court

[@youtubesucks8024]

Man, I wish my dad lifted with me when I was a teen. That would have been dope af.

[@K4R3N]

@@youtubesucks8024 y dad didn't either, just immigrant dude. I wanna make sure my kids know the basics of a gym. Then it's on them, I did my part.

[@stuart9514]

Masterful pep talk coach! Feeling positive about what you are doing will reap rewards. 👍

[@bwatt1383]

I'm doing the eric bugenhagen approach, do anything between 8 and 20 reps for a few sets. Its interesting how most skills start out rigid/ simple but end up more random looking

[@pauperdad7040]

So stuff like dustbin bicep curls and rolled rug overarm chops?

[@youtubesucks8024]

Sometimes I punch myself in the deez nutz for the sweet sweet trap gainz.

[@maximsNotes]

this guy is so smart and well spoken thats unreal

[@filiperodriguesaquin]

And here i was, thinking if it was crazy to try building a program with the big four focusing on strength and complementing with accessories for general balance and aesthetics, and you posted this on the perfect timing. Thanks, dad

[@joeyhuebner10]

Not that I have any credibility on the subject, but I think that's preferable than doing a bunch of crazy shit. Heavy compounds with accessories is all you really need.

[@TheIncredibleFlyingSausage]

Thanks bromington, love your videos. A refreshing change from all the noise out there.

[@WolfBand626]

I have been a professional mover for 10 years now. thanks for bringing up the strength and stamina of carrying couches up flights of stairs!!

[@JAbdulQahhar]

Thanks, this was just what I needed

[@SUF-py4ix]

Thanks mate some good words that were heard at a time I needed them

[@Cokecanninja]

I was hoping to get a barbell only program like the title says, instead I get told I need a bench and rack too.

[@do_a_powerbomb]

Don't even need that, do floor press instead of bench, and clean your barbell before OHP boom

[@phantomflame0658]

​@@do_a_powerbombIf you can do more than like 20 pushups you can also put plates (which you already own) in a backpack and do weighted pushups. But OHP is still my favourite excercise, feels awesome lifting heavy shit above your head!

[@michaelujkim]

Thanks I needed this today. Was worried about exercise selection optimization. Just going to stay the course as I am seeing results. Consistency is what’s working.

[@AncientEL07]

I started with calisthenics watching videos to bodybuilding to know the types of excercises to do freeweights and now I'm looking into powerlifting to get stronger in bench and squats and all styles are very good and useful. Simple basic stuff for results.

[@dalmaulagg6600]

one of your best videos ever, and thats quite something!

[@glennpalmer3991]

So good i listened twice

[@dawsonboyd7229]

I use Boostcamp now and heard of it from you. Iv used everything in terms of app based programs juggernaut and evolve too. I like boots camp thanks for the plug ❤

[@Oldtimenattylife]

I literally trained with only a barbell for the last 6 years closing on 40 years old and it made me the strongest I’ve ever been

[@josephbasler216]

This shit is just so practical and so sensible ... I've really learned a lot from your channel

[@TheComedyButchers]

The Perfect Program: Barbell Hip Thrusts: 5*5 Back Extensions: 5*5 Hip Abduction Machine: 5*5 Cable Kickbacks: 5*5 Do this 5x a week for best gains

[@halfunder9712]

and never sit again . might be good for cutting

[@do_a_powerbomb]

This is a great video, I've had insane progress since picking up a barbell / rack / plates at the start of the year and doing GZCLP to get started and then 5/3/1 for beginners, which are very simple / straightforward barbell only programs. Anytime friends or family see me they do a double-take. The secret is that there is no secret, Bromley isn't joking - lift hard, eat hard, follow one of the many smart / simple programs

[@mikemoore2791]

I dont like Body Building but Eddie Hall said to do sets of 50+ reps at 60% so i occasionally do those to pump as much blood as possible into my shoulders as tendons and ligaments dont have blood supplies like muscle bodies do.

[@Hjj.sjsjzksk]

God bless you bro and thanks

[@Filosofuerza]

Don’t ask what your program can do for you, rather ask what you can do for your program ❤

[@zsahe21]

00:40 This is exactly the reason I subscribed to this channel. Super interesting point of views

[@samuelnorth1284]

It’s always a good day when Bromley posts

[@goddan7222]

INFORMATIVE CONTENT BRO THANKS

[@stevenkicinski9619]

Insightful, as always.

[@juansamano8159]

The Phenomenology of Strength

[@Mightyatom92]

I also like the physique barbell build like beefed up pecs shoulder traps gluteus quads lats

[@TrynagetJacked]

The question is from a muscle building perspective is the oh press , bench , row , squat n deadlifts enough to build a muscular physique?

[@johnarleentaninecz2867]

The best program is the one that you can and will consistently do. So, the best one for a particular person is the one that they can consistently complete

[@AndJusTIceForRob]

Great stuff. Only caveat is this. I’m over 6’5” with long forearms and have a tough time getting the most out of the basic barbell lifts. I HAVE to have that one extra thing in there for each of the big 5 to make any progress - particularly with hypertrophy. Trying to get volume & tonnage out of the barbell lifts alone bangs me up. Other viewers here may notice the same thing. Getting fixated on a small handful of movements that may be causing a lot of fatigue but mediocre gains. I’m a busy guy with a (working) wife, toddler, dogs, and career, but I still think that adding in that one (just one) volumetric machine/DB pressing variation (same for row, legs) and beating it into the dirt is what will take it from a simplified mediocre program to a still simplified great program. You did a great video a while back on lifting when you’re too busy to lift. You mentioned the top set, backoff set, DC assistance. I’m looking at 5-4-3-2-1 BP/SQ one week, BP/DL the next week. Instead of DC assistance, I’ve been checking out Vince Gironda’s 6x6 or 8x8 for assistance. I always thought density training sounded a bit weird unless it was for cardio. Bc it didn’t really seem like it would work for heavy barbell work. But for accessories (and perhaps light barbell work), I think it’ll be golden.

[@alexanderboll8028]

Spoken as if 6'5" was such an outlandish height. Of course, you are going to get big with a barbell at your height. Don't lie to yourself. You are correct, that compound movements will cause more fatigue. But you can influence that by doing less volume and/or leaving some reps in the tank. Whatever program you choose, if you manage to stick to it for some time, you will make results. They won't be optimal results, but that does not matter, as you are not an Olympic athlete. Good luck with all the things you juggle in your life!

[@stevecirulnick2642]

Great stuff! Lifting for over 50 years and still appreciate the thought and ability to communicate that Alexander possess. Thank You!

[@TheWhoisbigman]

Another great video

[@Limbaugh_]

All you truly need is a power rack w a pull-up bar in it, barbell obviously, and then gymnastics rings are a bonus.

[@9kabuki]

“The gym as a form of self-harm”, that’s a classic.

[@alb1618]

Hi Alexander! Thanks for the video! For OHP... what do you think about strict vs a little hip thrust (Rippetoe style) vs push press? That little hip thrust that Rippetoe teaches actually helps me get more weight on the bar but is it helping my gains or am I just cheating? Thanks again!!

[@Morpheah]

You can milk the benefits out of all of them, by staying in the 6-20 rep range and making sure to resist gravity during the eccentric (hip thrust/push press on the way up), or switch between strict and push press on separate days...OR strict press until you can't strict press anymore and then use a little hip draahve to get a few more reps and focus on controlling the eccentric (though kind of inconvenient for tracking progress) 🙂

[@drinkinouttacups2665]

He has a video on this

[@JohnRhodes-lv3rg]

You can get really strong doing deadlifts, Zercher squats, clean and press, snatch, bridge floor press, barbell curls, barbell rows, and the many variations. A rack allows squatting heavier, rack pulls, bench and a few other lifts. I think if you can’t clean it, you haven’t earned the right to press it overhead.

[@Grip_worker]

Please tell me what is RIR?

[@dkettley3457]

Reps In Reserve, how much you have left in the tank at the end of a set

[@zacharyleao2526]

Sthetics, the rithmetic of weight training

[@Anonymous-zo2yx]

Are chin-ups/pulldowns considered part of the big 6?

[@dmitripisartchik1296]

It's a great antidote to the variety chasing novelty addicted state of the fitness space today. Let others trend hop, while you're stacking plates.

[@michaelcale272]

Enjoy the practical side of this message

[@grzegorzkepa8223]

Hello yes. This is the best advice you can give. Just aswear to your self: can you give the 110% to this workout. This is the best way to deal with holl doubs. This help me.

[@heveyweightheveyweight5399]

The name is alexander bromley put some respect on it .

[@SUPER8ALTERN8]

1/2/3/4 as a minimum standard is the best piece of advice you can give to a new (male) lifter - also do pullups - if your too fat lose weigh end of story.

[@grezzmunke]

Hi, can you please explain the 1/2/3/4 standard? Thanks!😊

[@shmser8401]

@@grezzmunkeIt means one plate (45 lb or 20 kg) per side for overhead press, bench press, squat, deadlift (in that order) Some people bring it down a bit and say 100 lbs OHP, 200 lbs BP, 300 lbs squat, 400 lbs squat. It’s just a good, memorable ball park for decently strong adult men. That standard also serves as a guide to identify your strengths and weaknesses on the main lifts. It’s missing horizontal and vertical pulls, but those are harder to standardize.

[@liftheadleyweight]

@@shmser8401 a good row metric is about your bench. volume and weight should be within a ballpark of each other (like benching 225 for a 5x5, but rowing 185 for a 5x5 shows imbalance)

[@robertthompson5501]

Ripetoe Starting Strength 🙏🏻👹🏋🏻🏊‍♀️

[@thanhtamnguyen9829]

Bromley looking thiccc lately.

[@heveyweightheveyweight5399]

Bulking phase

[@AlexanderBromley]

Pregnant wife bro. I'm not even trying to fight it

[@CeroAshura]

​@@AlexanderBromleythe anabolic window is 9 months long, followed by a steep cut that may or may not be sleep deprivation induced.

[@thanhtamnguyen9829]

@@AlexanderBromley congrats homie. Baby Bromley incoming!

[@landerhendrickx3522]

Gainesville Florida exists

[@aurelien_le_oreo]

Yo

[@AB-et6nj]

13:45

[@kassokilleri2ff]

Am I wrong to say that this video kind of sparks the debate about minimalism?

[@mikemoore2791]

Why would one rely on caffeine!!?? The body adapts so youd need bigger n bigger hits in the end adrenal and kidney issues etc. My pre workout is a mindset.

[@denoffitness3379]

❤

[@petrushaasbroek8433]

Me, already in South Africa: "wer plane?"

[@LatimusChadimus]

💪

[@colonelquack]

"The worst program done pedal to the metal is better than the best program done half-assed." - guy on a men's health forum

[@uhsemehicieronlas3]

This is key 4:05 and nobody talks about it

[@FelixstoweFoamForge]

Good stuff. The problem with a lot of scientific research, (and I've got a degree in exercise science, so I've read and critiqued way too many research papers), is that it's quality is generally bad. Here's an example; I read a paper on how differences in recovery time between sets affected strength increases. They looked at short vs long rest periods. Sounds ok, right? Problem was, they defined "short" as three minutes, and "long" as five minutes. Guess what? They found no significant differences! You don't need a damned degree to work that one out. Both are long. Take home, yeah, look a research, but learn how to spot the flaws, and apply real-world common sense and experience. There are no magic bullets. Work hard, work consistently, listen to your body, find the best method for you, and don't chase the physiques or performance you see in the elite levels, because those guys dedicate their lives to it, and have out of the normal range genetics. Just go for the best you.

[@AlexanderBromley]

Any time I see someone using studies to support their training dogma, I run. When I interviewed Nuckols, he said there was a meta study that found something like 85% of Ex Sci papers had statistical errors. In his words, those who are good at math and science tend to end up in math and science. I don't think the research is useles,, but people regularly act like it should provide the same predictability of chemsitry or engineering.

[@FelixstoweFoamForge]

Exactly. And we could play a game; you find a reasonably valid study saying one thing, then I have to fine a valid study saying the exact opposite. We could go on forever wiht that one. Lift. Stimulate. Recover. Repeat. that's the take home. @@AlexanderBromley

[@scottpope6210]

What? After lifting for 50 years I'm on to the right track?

[@RealGregJamesBeam]

Great information. Why is it presented at such an insanely quiet volume? I literally can't hear any of this information when at a reasonable volume. Does no one else notice this? It is insane, turn up the gain on that shitty blue yeti microphone.

[@RealGregJamesBeam]

After re-reading this comment I would like to apologize for being an asshole. I meant what I said but I regret being rude about it.

[@WiecznieNieNasycony]

Heavy Barbells+dogs=BAD!!

[@Hjj.sjsjzksk]

If you want a tinier waist do stomach vaccuums

[@Cormac-jd2kx]

Barbell> nautilus crap

[@swordofhonor2]

why nit dumbbells only?

[@AlexanderBromley]

You could certainly get really fit with dumbbells only. But for strength/size specifically, loading is limited. They also take up more space and are expensive.

[@guilhermegarcia8750]

If a barbell doesn't do it those stupid cables sure won't

[@sis1993]

I like you

[@kokolokoblaszczak]

Biutyful lollaby

[@justinmathews8507]

5 minutes in brah....

[@duschendestroyer]

to me just a barbell means no rack and no bench

[@zsahe21]

!!!!!

[@edge3220]

Usefulness requires living in reality and not in a social media fantasy bubble (or general delusions of grandure). Not many people opting for reality these days.

[@amansworld________8775]

Thumbnail senpai

[@Vitlaus]

Refocus your faith: join the Orthodox Church ☦️

[@heveyweightheveyweight5399]

My relationship with the creator is personal not with a group or somone reading what he feels needs to be listened to . Pick an choose what part of the bible is being preached . Nope i do my research my self an dont need people around me. We meet oblivion alone we face judgement alone not a preacher or study group there

[@trippymane432]

​@@heveyweightheveyweight5399thank you lmao you're a real one 😎 🌞

[@vacinadefrangoedurateston2532]

let that which ​@@heveyweightheveyweight5399said sink in. True words there

[@jahimuddin2306]

​@heveyweightheveyweight5399 , True words. Churches, Mosques, and Synagogues are not for religious people.

[@drinkinouttacups2665]

I get the urge to tradlarp but why here of all places

[@mrpink6022]

No new fundamentals...

[@ChasingChevy]

As someone who gets your videos recommended to me all the time but doesn't click on them very often, your videos are too long and there is a lot of repeat information in them. You're doing fine without my views, I know, I'm just throwing it out there incase you wanted to branch out and reach more people. Shorter videos that don't have room to be repetitive might do the trick.

[@AlexanderBromley]

I appreciate the feedback but my growth has been a direct result of making longer videos. KZbin is a long-form platform that rewards watch-time, so shorter videos only get rewarded if they are super-clickable. That is why you see the bigger guys resorting to reaction videos and effing mukbang. There are places for people who want their information condensed, but my videos have always been for those who want long form content to engage with.

[@BaldOmniMan]

I personally love Bromley’s style of long form videos. His following has doubled since last year, so I think most of us do too lol

[@Nick-lv2pd]

@@BaldOmniMan I appreciate your hour long berserk method videos 👍

[@ChasingChevy]

@@BaldOmniMan He makes quality content, no argument from me there. Just not enough new (to me) information for me to consider spending my time watching. Glad you enjoy it though.

[@wearetheremnants1615]

I like the lecture type lesson videos..

[@richiepiehler]

Wait... there are OTHER ways to train?! 🫣