I Thought This Was Bullsh*t.... Then it Added an Inch to My Arms

[@AlexanderBromley]

An Old-school TURBO charge, get BaseStrengthA.I. here: www.BaseStrength.com/the-app Proudly sponsored by Barbell Apparel! Get BRMLY merch at www.barbellapparel.com/bromley NGL, Speediance is expensive and this feature is far from a necessity. But it is the only method I'm aware of for providing constant speed throughout the individual rep and the entire set. www.speediance.com Knock $120 off with my code: AAE8 I'm using the Nordic Hyper from Freak Athlete, which is on sale here: bit.ly/4aC545i

[@TomKwonDo]

The real reason is clearly dad strength kicking in

[@zerrodefex]

Curls and Zerchers are functional, after all you don't power clean a baby off the floor you sweep them up and hold them in your arms for a long time.

[@leonkennedy9739]

As a dad I can confirm a child ads 1/2" to 1"

[@AlexanderBromley]

Hardest workout I've ever done is trying to open Mylicon and make a bottle with one hand, while the arm holding the baby is on literal fire

[@TomKwonDo]

@@AlexanderBromley built in progressive overload as they grow up

[@kevinbaker5630]

Next video is going to be about your newly massive calves

[@Seb4asti4n]

I'm literally doing my master's thesis on Isokinetic strength training. I'm comparing isokinetic bench and curls with bench and curls with traditional weights.

[@annelieseb6678]

Can you discuss any early findings?

[@MAbild7]

Any preliminary results so far?

[@Diarhehe]

Mark my words, I will be back somewhere down the line in a few month to ask for updates on your findings

[@Seb4asti4n]

@@annelieseb6678 Probably in about a month or so.

[@Seb4asti4n]

@@Diarhehe bet.

[@titan-bloodedsovereign3519]

The reason why your arms grew was most likely due to you inadvertently prioritizing them while cutting the volume for everything else. Increasing volume for your other bodyparts would likely grow them quicker but provide diminishing returns to your arm growth because your body can only recover from so much volume on a daily basis.

[@theeternelyeboii6784]

Along similar lines, he probably gave alot more intent and enjoyed this training alot more which often happens in the situation you described above. You add on that this constant speed is simply more stimulus as your reaching beyond failure (arms respond especially well to alot of stress) and lastly that most of the excercises on this type of cable allow for a lengthened bias (relative to freeweight movements) - my guess is he hasnt done alot of cable arm work in the past besides pushdowns. Theres multiple competing explanations here and don't think there's much magic going on re effective reps, smoothness of the strength curve, or a lack of an eccentric, but will be interesting to see where any research goes on isokentic training in a more controlled setting.

[@IvanM272]

Exactly. Literally an specialization program, the type Mike Israetel advocates constantly on his channel for weak muscle groups to catch up to the rest of the body.

[@amazin7006]

He said he's done that before yet right now his biceps are biggest.

[@mfgreviews5028]

Yeah lol

[@wladdragwlya]

LOL no to your recovery theory. Biceps is from evolution designed for men to grow fast and strong. I did biceps for a few years daily for between 15 and 20 sets and everyone called me after that "Arnold" because the size and shape of my arms. Biceps is recovering even if you do daily 30 sets. In time I also learned to use real weights now I can pullup with one arm from biceps (not using the back like most do on youtube) -like Alexey Voevoda did in the documentary Pulling John and biceps curl strict form my bodyweight.

[@osh241]

North of 40 myself and I added some interesting mass using Dr.Mike iso technique. Hold 2sec in stretch, slow in the eccentric stage and work until near failure. (Knowing what failure is is key) Hurts loads but seen some easy gains in 3 months since using it on my accessory days.. Been working out for many years btw. 👌 Keep up the good content Alex 💪💪

[@wearetheremnants1615]

On a side note Google has memory holed a gigantic portion of the internet.. so it's not really a mine of information any longer . 2018 was where they cleansed everything

[@GodisgudAQW]

Whoah really? Why 2018, and what kind of content?

[@beantea5592]

Seriously. It sucks now

[@Phalanx345]

He's right when he says 70s Powerlifter is a blood bath. I'm on week 5 and just got used to the volume during the base phase. The first lower day of each week has been murdering my quads. The second lower day has been awesome in strenghtening my posterier chain. The two upper days have been putting some good size on my shoulders and chest. I can't wait to get to peak phase and really test out how much stronger this program will help me get.

[@storiedstrength]

I get a lengthened partial watching Bromley do those hyperextensions, if you catch my drift

[@user-dn4lg1dv5v]

Bromley, begging to be put in the "stretch position," huh 😂😂

[@storiedstrength]

@@user-dn4lg1dv5v unabashedly

[@jayanthsambaraju6562]

My “stretch reflex” got stimulated

[@user-dn4lg1dv5v]

@jayanthsambaraju6562 That's why it's called the stretch shortening cycle...

[@jahmereyoung6000]

Da fuq? Pretty clever though

[@PullsPressesCarries]

I have been waiting for someone legit to try one of these things they're very interesting for hypertrophy work PLEASE do keep us updated

[@IainCheyne]

sale price: $2,591.65

[@AlexanderBromley]

Yup. Not cheap. Only comparable thing I found was a flywheel which is similarly priced, has forced eccentric overload and 5% of the functionality.

[@aurelius5837]

@@AlexanderBromley did you buy that or did you get it by the compony for free?

[@seanjohnston848]

​​@aurelius5837 He got it for free well over a year ago if I recall. He did a review way back. I dont remember it being a glowing review though. I can see discovering new functionality being interesting and adding value, but obviously wouldn't be something the average "dedicated" home gym owner would buy. At least not as an initial buy. I think my brother's office gym has one.

[@hjewkes]

I first heard about isokinetics a few months ago when I saw the ARX machine on youtube. That motherfucker is 40k, so this is a steal lol

[@wyattlightning6681]

​@@AlexanderBromleyThis was a decent advertisement though!

[@koleary1798]

"My bicep was always just a different sort of lump" 😂😂

[@biggee1509]

I listened to a podcast where they were talking about flywheel training which sounds similar. Basically the resistance is set to maximally resist against the force you can exert, so that every rep feels like a going to failure rep. Sounds brutal.

[@cx2900]

I've seen videos (not in person so haven't tried it myself) where some gyms have like pneumatic machines or something. like a chest press where the right handle has a button to increase the air pressure/resistance and the left handle has a button to decrease it, so you can basically do a dropset where every rep is like one set

[@enl8ghtenmenttv476]

I would shadowbox,and would jab like Bruce Lee did,this would after 5to8 punches,cause muscle pain like no other lifting session ever...now writing this it seems this would only apply to my r8 arm,and not left,explanation would be...I go all in on my r8 arm as I have full control, but hold back out of fear of lack of control on my left,cuz else I'd literally just snap something...and I would, most likely...

[@Mixer-1111]

Always found kettlebell (ya, I know) cleans to be a very good bicep builder. Something about how turning the wrist out outwards while curling the arm in and pinning it, as well as absorbing it on the way down, seems to getting the bicep to work in a funny, holistic way. Probably explains why the kettlebell sport guys have serious arm considering their endurance athletes.

[@FTCRW]

I tried kettlebell curls recently, and they utterly humbled my dogshit DB-oriented form. Maybe the soviets were onto something there...

[@koleary1798]

If these machines were like 500 euro id be tempted...I love me some elbow friendly arm work. But not a couple grand, which is what they were last time I checked. Maybe this niche will actually surpass the early adopter portion of the market before fizzling out and the price point will come down

[@AlexanderBromley]

I think there could be a smaller attachment that mimics some of these features, but I don't see this machine being sold for less. Rogue sells a single tower vertical pulley that uses free weights for 3300.... universal machines are generally expensive WITHOUT a computer automating resistance according to user feedback. Many here are citing ARX machines as an example of isokinetics and they go for freaking 40k.

[@chasleichner5895]

@@AlexanderBromleyHow close do you think you could get to approximating the curve with bands and chains or band and chain drop sets?

[@halfnattyboomer354]

Lately I've been trying very light preacher curls with an ez bar at the end of a biceps workout, I really sink into position putting most of my weight through my arm pits and fully extending my arms with extremely tight control at the bottom of the movement because the tension is immense and I don't want to rupture my distal biceps tendon. If elbow extension is impaired due to muscle tightness even doing this with the bar is intense and probably a good way to increase mobility provided the elbow joint isn't structurally blocked by bone formation. The elbows should be barely resting on the pad with almost no weight going through them. It's only a partial because as the forearms get close to vertical the tension on the muscle disappears, but its a very effective way of putting high tension under stretch on the biceps in a position where they don't usually get it.

[@BBQDad463]

I concur in your respect for the distal biceps tendon. I completely ruptured my right DBT during a rafting trip in Montana. It took seven months to rehab after the surgery. Doctor said I was lucky that it ruptured very close to the insertion, did not tear in too frazzled a manner, and the remaining tendon was sufficiently stretchy that he could reattach it at the insertion point without the use of cadaver tendon (!). The rehab was sheer torture. I dedicated myself to it and ultimately recovered 100% range of motion. After eight years of careful work, I have recovered 70% of original strength. Doctor said I should not attempt to exceed 80% of original strength, else another rupture could occur, and would be non-repairable. Be careful. Good luck!

[@GWRus77]

Can’t recall if it was mentioned in the video, but going to say this anyhow. The problem with these machines and the constant speed setting is the benefit will only come if the person using it treats every rep as a maximum effort rep. One can lazily do the constant speed rep and have very little resistance. This isn’t to discredit the machines ability to adapt and follow the natural strength curve through the rom, but it would be awesome if you could combine the speed setting with like a minimum effort setting to keep some tension like free weights do.

[@marcus_ohreallyus]

Interesting points about the tension variations. At the beach where I live, there's a park that has a fitness area. They have these hydraulic powered pressing and pulling equipment that looks lame, but it gives you the greatest pump ever. As you press (for chest and shoulders) and then pull (for lats), the tension grows and grows until it feels almost impossible to complete the rep. But the great thing about it is you're exerting incredible force without having to worry about failing under a heavy barbell. When I use that thing all summer, my shoulders and chest look amazing. I would guess these hydraulics are not delivering constant speed...or maybe it is, and its the muscle fatiguing which makes it feel more difficult as the rep drags on. But either way its great.

[@neckupfitness3274]

When I worked in the fitness industry many moons ago, we did have a line of equipment I got for my club that had consistent resistance along with negatives, etc.. It was from Lifefitness/Bally at the time. Bill Pearl was their spokesperson and came to the club to set my staff up on it. That was in the late 80's early 90's, so the technology was there even way back. Too bad it isn't more commercial in clubs now. Great video too! Thanks for sharing.

[@Ceedubious]

Many years ago (25ish) I read an article in a magazine about adding an inch to your arms in just 1 workout, but you'd lose it and more if you did it again within 30 days. I tried it a number of years later, and it worked! I doubted the warning and found out that it was true(-1.5" Rt &-1.25Lt). That was just dumbells/barbell for equipment.

[@maxmaximum-sh4bx]

It's probably the best Ad for this iso-kinetik machine!

[@jef6438]

holy shit haha

[@BoeserWolf1977]

Interesting. Would be nice if you could give an update in ~6-12 month or so, to confirm if the growth was just due to a new stimulus or if this is something, adding consistently over the long run....

[@brianbland4837]

I don’t mean this to be rude but this really seems like a sales pitch video. Did they really send you this to have you provide a review and it turned to be something you’d really recommend?

[@AlexanderBromley]

I mean, it's a universal cable machine that can sit in a rack and attach to the bar. I train exclusively at home, so yeah, I use the shit out it. If Dave Tate sold this exact thing and slapped EliteFTS on it, the same people pissed in the comments would be taking out loans to get it. My recommendation isn't "isokinetics are so cool you HAVE to get this!". I recommend if A.) you like spending money on your home gym and want to try this feature (your only options are this or ARX at $40k a pop) or B.) you are already in the market for a universal cable machine and see the value of these features as being worth a small upgrade (good universal machines that just use freeweights aren't cheap regardless).

[@ponyboykurtis4645]

the ONLY TIME i experienced MASSIVE GROWTH of my arms was as an apprentice electrician pulling cable for several minutes at a time , enough to get massive arm /bicep pumps. SO it goes like this, sit down beside cable lean forward pull on cable while leaning back, similar to seated rows. this was a a time i was working out of town hundreds of miles from a gym, so my arms grew despite not working out , maybe 3 workouts a month in addition to pulling cables.

[@sheepdog916]

The number one 1 to improve a body part, is to put it under tension outside of your allotted gym time, and program….unless you’re in the gym 3 hours/day with food.

[@deathspank9573]

Maybe its not the constant rep speeds, maybe its because you have constant tension over the full range of movement from the cable as opposed to free weights. If you are using a barbell for curls, there is little tension at the top and bottom of the movements. But a cable, especially one that is adjusting for rep speed, allows for tension to be maintained over a wider range of motion. I always found that hooking my EZ Curl bar up to a pulley system (by using a D Shackle in the centre of the bar to provide an attachment point for the cable) gave me insane pumps as opposed to using free weights for barbell curls. Far superior in my opinion to a free weight barbell curl

[@abasicname8848]

Idk if thats magnetic cable resistance or fly wheel pulley. Either way, those types of technology of weight resistance is different to cables because sometimes cables have friction along a kind of sled or trolley thing where you can hear the sliding of metal along metal or theres no friction and you can hear well nothing because its quiet. Differences between smith machines, cables, and other machines. I think that probably what could be related to that specific tecunology, is something like the torque curves in different gears on a car. The resistance on it varies on different gears and its not all linear. With some mechanisms the mechanical tension is not efficiently designed, and thus theres dead zones where if too much momentum is generated you can get out of the pocket of being one with the weight and the mechanism/implement. With dumb cables, sometimes im not even sure if i feel the weight cus it doesnt feel like a raw weight. I dont even think that the strenfth curve is necessarily the issue. I think its just mechanical tension and potentially losing it for even a split second due to momentum, is what causes you to not use muscle otherwise. Probably what that unique style of cable resistance is teaching you, is how to strain under load without any use of excess momentum. But the other thing is theres also certain types of cable attachments that will swivel around your wrist a certain way and maybe thats giving you a better connection to the weight. Some people say they cant do lat pull downs or pull ups because they physically cannot force the adaptation in their brain to adapt, they just stop getting better or progressing, that theyre not skilled at the movement. The thing is the effort going into lifts, you can improve at something in real time based on how youre adapting your form. Maybe that cable resistance is allowing you for the first time to feel what its liek to not use copious momentum. And its probably because your extra body fat where youve always had more than you needed, often leaves a lot of undertrained muscles unconditioned and insensitive to training stimulus. The leverages it provides from having that layer of fat becuase you have poor conditioning in a muscle group makes it so that youre less susceptible in knowing how to pull with the muscle all the way through. And probably just ur stigma around it from before was still pushing you away from being more passionate about it to where youd eventually get put off just something that wasnt working out yet. You might not notice it because its subtle, but when people do curls, there are slight micro adjustments you have to do to allign yourself with the weight. Even with a fixed bar standing curl, there is a certain way that you contort the arms when the bar is still low to your hips and you're coming out of the bottom. You can literally get a stretch on the biceps during a standing curl. And a lot of guys who dont connect with this shit just dont have the natural sense to figure the little shit that people will mindlessly incorporate because it feels good or arbitrarily feels like the right thing to do. If the magnetic cable resistance works for u great. But you should definitely consider just doing barbell curls whether with ez bar or straight when you start to really build momentum in your arm training because if you can apply what youre learning from lifting on those cables to free weights, youll probably be able to apply it to more shit and stay off the overly fat body composition for the long run.

[@rohanmeilor]

When I was a kid, my parents had a DP rowing machine that used pneumatic resistance tubes instead of weights. Sounds very similar to what you're describing.

[@zerrodefex]

I still use the one that my mom bought back when I was little.

[@johnbmw550i]

What is all that piled up rubbish in the room.............LOL

[@MelFinehout]

I used to push a portable stage across carpet in a ballroom. We were supposed to do this with 2-3 guys but for “fun” I would push it alone. With small wheels and thick-ish carpet, you can simply NOT get momentum. I did this for a couple years, 2-10 times a week. Holy SHIT my legs were huge and strong. In fact, since then my legs have always been disproportionately bigger. Seems like a similar stimulus.

[@JRT140]

In the mid 90's I went to a gym that had some machines that used air pressure. It was the same as this plus the handles had switches on them to allow you to increase/decrease the air pressure during the reps. I really didn't notice any difference as compared to regular weights. I did however over trained on them a lot faster.

[@brandonframe7159]

This video is dead on. I've found very similar results using the tonal using their burnout mode. I noticed capping every set with a burnout my muscles grew much faster. Then it's just a matter of riding that line shy of muscle failure and rep it out as long as you can.

[@RamblinAround]

Strapping that thing to the barbell for benching, like at 11:30, was a great idea.

[@brotherlittlefoot2216]

Resistance bands and isometrics can also give these results.

[@lachlanzrim4313]

I have got more response in my legs from one year using cam varied oldschool Nautilus machines then 15 years of squats, deadlifts, hack squats and 45° leg presses. I have paid good money for trainers to put my legs through the ringer also. Variable resistance and accomodating strength curves works

[@thornfalk]

This is the best ad for these machines and it's literally just you talking about how hypertrophy guys would be right if this is replicable and if they adjusted their theories.

[@Matt45045]

I remember Fred Hatfield talking about this in Power: A Scientific Approach. I can't remember what the machine was called that they used at the time though. I was always interested in this technique but there was no cheap and easy way to do it back then.

[@Woodynik]

I actually noticed I started breaking through plateaus when I went slow through the whole movement as well. Lifting like I’m lifting a car off a baby. Flexing every muscle in my body with proper form of course.

[@StraitjacketFitness]

Even every one of your sphincters?

[@ES1976-3]

11:47 is a really cool set up using the machine while benching!

[@johnscott3893]

Though never paid much attention to the utterances of Mike Mentzer he did say one interesting thing regarding biceps that, in his opinion the close-grip, palms facing pulldown is the single best biceps movement you can do, due to the muscle working around two axes. Now incorporating partial rep, narrow-grip chinups in the peak range at end of workouts and have noticed a difference. The muscle definitely "pops" more from the origin out of the front delt when flexed, plus my feeling is you must be stretching the muscle a lot more from both ends, not to mention additional loading. I wonder if dips could be rigged to similar effect.. maybe some sort of elbows flared position to hit the long head but somehow de-emphasize the pecs?

[@ProflexFitness]

Free weight you can cheat by swinging, leaning back, trying to get momentum. Using Cables you can't cheat, no momentum, no leaning back to get that cheat rep in. On Bicep day, doing negatives will make them grow easier, but hurts way more. Going slow on the way down is a whole new kind of pain :) Also very little rest between sets, I myself only rest for the time it takes to change the weight - maybe 25 sec. Spider curls, I think hit the biceps the best, and then holding it at the 90 degrees for 2 sec. gets that peak on the bicep. ONLY REST/PAUSE AT THE FLEX PART OF THE MOVEMENT.

[@mikea327]

Wait so how do I get same effect with free weights?

[@ramie-uz9xi]

😂 welcome to the club bro 😂 . I’m 56 . I use elastic bands , a total gym (Chuck Norris ) . Sounds to me that you’re finally figuring out the mind muscle connection. I work off shore on a tug boat . Weights are not exactly ideal out here . I focus on pulling slow on those bands , I focus on how hard I flex during the top of the rep and hold it briefly till it starts to burn and then even (bounce) it a little . Stop counting!! STOP THAT SHIX !!! Focus on how it feels . I’m 56 , 18” arms 230 pounds maybe 21-22 BMI ?? Probably more like 25😂 I have a full gym at home and I swear other than the leg work I get fire ass pumps with those bands and slow controlled pushups . Generally between 100 -150 pushups divided into 20-30 reps per set . The total gym is on market place . Any where between $35 -to $200 for a really nice used model . Those bands are about $20. The bands and total gym won’t supplement a complete gym but will definitely provide a man with a lot more options . On a budget .

[@SprSonik13]

how tall are you to have a BMI of even 25 at 230 pounds? I’m 210 pounds at 5’10” with 17 inch arms. My BMI is 30. If you are almost 7’ tall (about where you’d have to be to have low 20 BMI at 230 pounds) 18 inch arms are no big deal 😎

[@weximan1]

I hate when I loose strength,I had double hernia surgery last September and I took all the doctors advice,took 6 weeks off work,didn't train for 3 months and after Christmas started back into training properly and felt like I was going nowhere until,I took a week off after months training and my lifts have gone around up 10kg in everything so from now on il be taking a week off after every training cycle

[@loungeroomlifting2223]

I hit 19-1/4" with a pump naturally by having only 1 all-out arm day a week. I learned that pushing bench/ohp/chinups/rows, etc, were a lot to add accessory work on the same day, so I gave bis,tris,and delts their own day. My arms ended up looking disproportionate, though😂 and my hands were numb every night lol

[@Kosta-wd9dq]

I`m thinking of doing the same. My concern is that it would impact performance on the main lifts, for example heavy triceps work with something like skullcrushers fucking up my bench or OHP the next day. You had those problems or was it a no factor?

[@loungeroomlifting2223]

@Kosta-wd9dq I just made sure that the work I did was recoverable and never performed within 2 days of main movements, though this was when i only SBD twice a week max. Now i bench up to 5x and squat and dead up to 3x so alot harder. As with everything, though, it's easy to stack on volume with accessory work and not realise the fatigue accumulated. So planning high % mains work with low % accessories is imperative. I just got covid pretty bad and have started arm and leg accessories again for GPP purposes, so I won't go all out, just rpe7-8 (2-3 RIR) and slowly increase the intensity and volume until I can feel it being difficult and then "walk the line."

[@Kosta-wd9dq]

@@loungeroomlifting2223 Got it, thanks for the info!

[@gaberoo9099]

That concentric only feature reminds me of the Torque tank sleds in which you push (or pull) but no eccentric component and thus I can recuperate faster using it as an accessory leg movement. Of course the basic model (the M1) is much more affordable at around $600-700. Yeah...really excited about this machine you shared with us.

[@jamesbernedo3204]

I find it super interesting in the final point about eccentric work. I’m curious to see other people opinions on it cause im a big believer in abusing the eccentric in order to achieve muscle growth. So it kinda took me aback hearing him do the opposite of what I would likely do with the machine

[@boywonderrr71]

Im thinking that your able to max out each lift with the self adjustment feature. We are all taught to workout till failures. This does exactly that. Ive had issues with failure as one side is stronger and trying to get the proper weight for it.

[@davidstephenson3615]

Machines like this will give us a new generation of data and observations and that is awesome. Really look forward to seeing what we learn from this, what we discover, and what we can do. Unravel the mysteries of physiology.

[@javig9346]

so you started to do isolation work with that computer pulley, 😆 guy just discovered the wheel lol

[@grounded7362]

Speediance certainly isn't designed for the average working man looking to get in shape and strengthen due to the price. The price point is impossible for most looking to buy it.

[@AlexanderBromley]

Do a bit of research on home gym universal machines. It's smack dab in the middle of normal for selectorized machines. Given it's functionality, it's cheap. Median US income is 60k. This is absolutely an easy credit card purchase for the average home gym enthusiast. (Not suggesting thats a good move, just commenting on American spending habits)

[@dajuicce379]

So in other words you did drop sets in slow tempo in the concentric motion. I'll try this for 6 weeks. Thanks coach 💪🏿

[@halbritt]

Will it do force curves other than isokinetic?

[@AlexanderBromley]

Yes, straight weight, accommodating resistance, and eccentric overload (in addition to isokinetic).

[@jayrharris21]

I feel exactly what you’re talking about with the no man’s land. I think I look better at 255 and 260 than I do at 240. 235 to 240 is a rough weight for me. My legs look good, but I hit a weird skinny fat stage everywhere else.

[@Danielsalazar-31]

Hey Alex, would you mind updating us on your Vyvanse experience and if you’re still taking it/ how many mg?

[@bobbyhunt3009]

You said in video, you don't know if Ecentrics even affect growth. Honestly, Ecentric movement is the Most Important part of the rep for muscle growth. You want bigger muscles use a 3-4 second count on Ecentric work, dont even worry with the Concentric and your muscles will be bigger than they have ever been. Of course this only matters if you care to look better, be more attractive, and have people turn their head when you walk by. If none of that matters then keep powerlifting. Your Choice (Lot of tough Love in there) Take Care

[@TheOlsonOutfit]

I suspect there is a great deal of optimization to be gained with computer controlled resistance. I bet in 15 years most gyms have equipment like that.

[@kevinwicklund9593]

Single leg squats with the constant speed setting looks amazing. You can push harder in the bottom stretched position

[@EvanZamir]

Check out the Beyond Power Voltra. I'm glad more of these machines are coming out now. Right now they are expensive AF, but the prices will come down as the early adopters buy them.

[@sairam71]

so basically do you just replace your regular exercises like lets say a cable curl with just the isokinetic version? all sets? curious how one would integrate it into a routine.

[@rustamstolkin4083]

I believe isokinetic machines (looking a bit like a weird Smith machine) were used by some powerlifters in 1970s - possibly was a Russian thing - but I think some were in USA also... I think Ed Coan experimented with them also (?)

[@gaberoo9099]

Very cool concept. Thanks for sharing. Unfortunately, 2500 plus dollars is a bit too steep for me. Hopefully more affordable versions will be coming. Very cool.

[@AlexanderBromley]

Yeah, I am surprised there aren't smaller attachments that can mimic the constant speed feature. But for everything this machine does, it's priced right. I mean, Rogue sells a single pulley tower that only adjusts vertically and uses free weights for 3300.

[@gaberoo9099]

@@AlexanderBromley It's unique and there are other machines (the Rogue model you mentioned and that machine that LeBron James pushes...forget the name) that are more expensive, so yes, agree, priced right. Still, for some of us it will be a bit expensive. Hopefully, other makers catch on and competition will spur better prices and more models. I'll ask my health club chain to buy it...though I'm betting there will be a line to use it once people realize how good it is. Have you gotten any feedback from any friends who've also used it? Thanks!

[@wyattlightning6681]

So after years of not focusing on your arms, you've finally started putting focus into them and they're growing. You could've just dine db curls and other regular stuff and gotten the same results

[@cliffonator1111]

I've read that slow negatives help muscle growth. Does it turn out that the concentric portion is more important?

[@supercal333]

Does it have a concentric bypass or minimisation setting? I don't think you're correct that the eccentric does not cause muscle growth. All of the science based youtubers still promote the eccentric as the most growth stimulating part of any exercise. Apparently there is a large body evidence supporting this.

[@itsoledan]

*bromley gets sent tech gym gear* “you belong in living room for pregnancy workouts” *after realizing tech machine is badass*- “you belong in garage gym and will be in all workouts!!”

[@x0x0xxooxoxx11]

this whole video is an ad yall

[@AlexanderBromley]

Lol you're an idiot

[@x0x0xxooxoxx11]

@@AlexanderBromley might be true but i never told a lie

[@jessejordan8116]

Wow. Abusive when challenged.

[@sonnyferrari8258]

Stupid video. Don't recommend channel button.

[@youtubekeepsshadowbannin-ym4go]

Yep so i combine isometric holds in a lengthen postion, also using the Russian method of 10sec holds for the first few reps, then i alternate hypertrophy/ speed and swap them every other set. Ill be 50 in 6yrs, been doing this for decades.

[@Ruger44Redhawk]

Are you related to Aaron of Gideon's Tactical? You look and sound you could be brothers. Anyway, this is awesome information. I never really follow any regimen at the gym. I just throw weights around and mix it up. I do always concentrate on the slow negative and form, never swinging my torso for heavy curls for instance. Keep a straight posture and feel that burn. Also, I always do drop sets to failure. Seems to work I guess. Trying to get back up to the 400 mark on bench press and I'm always around 212-218 body weight at 5'11".

[@nmnate]

I've never loved heavy straight barbell curls, usually end up with some tendonitis if I go too heavy on them. Ez bars have been more tolerable. For heavy curls I resort to DB alternating hammer curls. Hoping to hit some freakish weights at some point (confuse all the other gym bros). I regularly do 5s or triples while warming up for weighted chins. 🙃 Would love to have some of those eccentric overload features become more common. Back in the day we'd have a little 'tug of war' at the machine preacher station... y'know with all the care in the world so we don't rip our arms apart. Good ol' isometric tug of war followed by a forced eccentric. DOMS? Yeah... 💪 Isokinetic is pretty cool because there's probably a number involved and I bet I can figure out a way to get that bigger with more effort. That's like candy for meatheads like me 🤣

[@midnightflyer7510]

Really interesting! Deemphasizing eccentric flies in the face of the Dr Mikes of the industry but is really intriguing! I always felt slower negatives overtrained my biceps specifically so I could see that in that muscle group in myself. Would love to have access to this technology to test your theory. My biceps have always lagged and is the most frustrating thing in my 35 years of bodybuilding training!😊

[@AlexanderBromley]

I'm not in favor of eliminating them altogether, but there's precedent for adding more volume with concentric-only work because it affects recovery less. example. Style sled work for gpp is an examplr.

[@TrevorFullbright]

The first machines id seen that does this is a machine company called ARX and they are pretty sweet. But those were commercial and almost impossible to find. im excited to see some residential options for this coming out and im real excited to see more options come. Id love to actually see some more research on this in the coming years. Ive thought for a lot of years it could actually be a big think in training for strength and size

[@HenchPig]

Hey Alex I know it’s not something you have spoken about much and unsure if you even have an interest in it but please please make a video with programming recommendations for combat athletes with a possible example program!?

[@olindblo]

Sika Strength has some stellar videos on that (and paid programs specifically for combat athletes too)

[@AlexanderBromley]

I might get to that but I'd have to do a little investigation first. Programming for generic sports is something I'm comfortable with but the specific type of beat-down combat athletes take probably requires some special considerations for recovery.

[@HenchPig]

@@AlexanderBromley That sounds amazing ! Thanks Alex

[@bazhga]

Bromly, I've ran 70s Powerlifter twice and I really think it's one of the best programs out there if you have the patience to finish it. But the ONLY criticism I have of the program is how little arm work you put in there. I may not be the brightest person when it comes to programming, but one thing I noticed about powerlifting/strongman programming is how low on volume for arms they are. I have a natural almost 19 inches of arms and that's because of the stupid amount of volume of arm work that I put in, 8-10 sets per session, it may not work for everyone but it works for me, I've noticed they also have a carryover to my main lifts as well

[@Isaiah_McIntosh]

So 70s powerlifter program and the complaint is that it has you training like a powerlifter....who only cares about arms in so far as it helps avoid injuries and pain.

[@AlexanderBromley]

I promote volume as a staple means of growth, but you can't crank high volume on everything at once, especially long term. The important aspect is progression.... if you are getting stronger or adding weight in the prescribed work, you are growing. If things get stale, you can add sets but that runs the risk of interfering with the pressing work, which the program revolves around, or contributing to overuse issues, which would sideline the program (keep in mind I have to assume what the average user can tolerate). So at that point, you have to look at going through specialization phases to prioritize the highest workload on targeted areas and lowering work on others. 70s powerlifter is somewhat specialized, but it isn't an arm specialization workout, its a barbell specialization workout. That being said, individuals can tweak the program to their hearts content. If you love arms, respond well to high volume, and don't get joint issues.... there is absolutely nothing preventing you from adding exercises or sets to the arm work to the program as is.

[@adamoreilly2489]

You have great content and info on ur channel. Can you do another video on bodyweight exercises and them incorporated in training?

[@GYMETRIUS]

Congrats on the arms growth! Were your arms 17&1/4 pumped before, or cold? Just checking because if it was a cold measurement before and pumped after, 1 inch wouldn’t be accurate. I love the concept behind the equipment you’re talking about. I’ll definitely have to listen again to make sure I’m really understanding. This reminds me of the way Jason Gallant trains constant tension, except with new age tech and no need to do partial. Would you gander that the next best thing to recruit (and keep recruited) maximum motor units through a set could be a shortened range of motion where the muscle is under the most tension?

[@KettmanAquatic]

Why would 1 inch not be accurate

[@GYMETRIUS]

@@KettmanAquatic arms are much bigger when pumped up. I could gain an inch on my arms in 30min but it doesn’t last or mean I gained anything

[@sonicrocks2007]

Wonder if you can combine it with another cable machine to get more weight

[@brandonyoung4910]

Just ordered the family max. Hyped af thanks bro

[@joes973]

I built one of these. I put a motor on the back of a bowflex. It works.

[@tomlucasrccrawlers9108]

How well is the negative part of that weird machine? Oh, ok..you just mentioned there's no negative. Excuse me if I'm wrong, curious if you damage the left bicep in past?

[@AlexanderBromley]

There's a negative on regular settings. Just the constant speed has no negative. Its smooth... does a weirdly good job of adjusting to each limb. Yes I did, ruptured doing tire flips some 6 or 7 years ago

[@grounded7362]

Nearly ALL purchases are easy credit card purchases and American spending habits don't mean something is affordable or within the budget of most men or women looking to get back in shape and strengthen. I have an acceptable income and there is no way I could justify spending that much on this machine.

[@Devon_maloy]

“Constant speed “ feature sounds like full ROM “overcoming isometrics” - where else could we get that at home without equipment?

[@ThingsYoudontwanttohear]

I guess the cheap way to get close to this type of training on pushing exercises (and deadlift) would be dropsets with accommodating resistance. However, you would still have a lot of eccentric contractions, and so muscle damage. 🤔

[@prototypestrong5092]

Louis simmons used to talk about an ISO kinetics machine that did wonders for the west side guys until it broke and they had to move on. He mentioned it a few times in passing on his podcasts.

[@NattyLegend1]

I kept waiting for him to say 8 hour arm workout, split into 16 mini workouts

[@insidethefire6840]

Back in the late 80s early 90s there was some talk regarding the superiority of isokenetic exercises- basically the science claimed that it was vastly better at gaining power rather than strength. There was even a home gym solarflex type thing that was technically isokenetic, but was poorly made and a POS. Interesting that people are talking about it again.

[@CruelEvisceration]

The "all you bro" setting

[@shawnchristopherwhite3271]

Bromley, still looking good, meaty and strong - it's all there. My question: why do we have rest days? Our grandfathers didn't have rest days in the coal mines etc? They were jacked - mine was. Bromley, do a video on this please. Maybe we can train every f&$#ing day, same exercises without days off from them.

[@wladdragwlya]

Biceps is small muscles. It means it can recover much faster. You can do daily 20 sets of biceps and in two weeks it will look huge. Hard to overtrain the biceps (same like with calves). So in regard to this muscle there is really no rocket science: do above 15 sets per day for a week and then train them two consecutive days + 1 day pause to maintain them. You don't even need tools even a bucket full with water will do the trick, and go for progressive training. Start with 20 sets of 10 next day 12 next day 14 and the day you do sets 20 of 40 reps/set with a bucket full of water you can go for the measurement tools LOL. It's that simple. Human body have a tendency to develop arms, especially biceps even without steroids, because evolution -unlike other muscles who would grow hard as hell.

[@EisenFeuer]

You know, in the grand scheme of things $2600 is a lot less than most guys ultimately spend to try and grow their arms 😅

[@toysfan9072]

The end of the peaking era for the Bromley channel

[@AlexanderBromley]

Oh bro, the peak hasn't even STARTED yet!

[@ryanwilson7494]

Definitely a expert don't be so hard on your self. I honestly believe that every good weightlifter will utilize hybrid weight lifting. A combo of high reps and power lifting. Strength conditioning and going for pumps all in good balance. Days of high intensity and days of taking longer rest and trying to move some weight. Arnold always said shock the muscle. Rich said I watched the body builders who looked the best and they went for pumps getting blood flow. Mike o hearn says break down the muscle. I say try everything. We aren't always going to look the way we want. But the knowledge is apart of this journey.

[@jakedrab4156]

Dude, this is awesome it makes complete sense. Basically, everything in one.

[@TheLockon00]

I finally decided to get my ACE certification after all these years. Revisiting the textbook and just read a section where it talks about isokinetics.

[@rupert9984]

taking the hedgetrimmer to your back dropped atleast 5lbs

[@AlexanderBromley]

And 10% gains

[@overratedfool6900]

A very entertaining comment section to read through lol. I'm definitely interested in hearing your thoughts on this again in a year or so.

[@lionheart93]

From. It working them out to crushing them makes sense on to why they grew. Powerlifting to bodybuilding

[@chrisschutze2315]

I checked out your Base AI app. It looks pretty cool, but there are only 3 power lifting programs in there. If you add a solid hypertrophy program I will probably subscribe.

[@jeremiahtremble6495]

So this is pretty much a commercial..

[@AlexanderBromley]

You got. Ignore the personal experience over the last year, the discussion about pacing training over a lifetime, the deep dive into effective reps, the explanation of isokinetics (which isnt covered anywhere).... just an ad. I would hit "unsub" for you if I could.

[@modofatak]

Isometric bicep work with the baby holds

[@inthenickoftime__]

How heavy does it go? Enough for lat pull downs?

[@taiiiz3969]

220