KEEP TRAINING SIMPLE! Phase Potentiation - Necessary Programming Component or Overhyped Distraction?

Phase potentiation is the process of ordering training phases in a specific pattern so that the progress in each phase leads to more substantial growth in the next. Here, I discuss applications of phase potentiation and attempt to weigh if the advantages are worth the complexity.

[@ethanmeyer1764]

Awesome video! I've been having the best training blocks I've ever had by keeping it simple! 4 training days, main compound movements are 3-6 reps, assistant movements 8-10 reps. And changing movements every 4 weeks to keep variation high enough to keep from stagnation. KEEP IT SIMPLE! It's literally that easy!

[@jamesbedwell8793]

Great vid, I totally agree that some people really overcomplicate things. I personally prefer a long taper from 10s to 3s and then reset but I don’t think it makes much difference

[@chriseleuterius]

I do the same. It works.

[@scottb4767]

Thanks for taking all the time to put out these informational videos!

[@aviadlengo8934]

Hey Alexander, great channel you have there, lots of useful information! thanks for the hard work! I would love to see a video on how you auto-regulate yourself, I would also like to hear your take on powerbuilding programs (i.e. training all at once) versus splitting hypertrophy/strength. sorry if you've already did a video on that and I just couldn't find it, that's also possible. thank you!

[@AlexanderBromley]

I haven't really covered my own training heavily, so that's something I might put together soon. I have a bunch of videos that address the programming stuff in a roundabout way but I frequently revisit those topics. For now, I'll tell you that I like powerbuilding, especially since so few 'powerlifters' and strength focused athletes these days know how to train in that style. I see it as a big detriment. I'm not a fan of concurrent training, though. There still should be some long term move back and forth between different training emphasis. Splitting into different phases doesn't have to be worked out on an Excel sheet by a master coach; just be aware that so much time working in one percentage/rep range will lead to stagnation so the easiest thing to do is dedicate some time to the other end of the spectrum.

[@aviadlengo8934]

@@AlexanderBromley thank you so much!

[@cerium1384]

I worked with both pro and age group swimmers, its a real balancing act managing all the different competitive events and energy systems. Your video's albeit focused on strength development in a gym environment, they have reminded me of those essential programming principles. I have put together some of my most successful programmes together because you handy reminders. Olbrecht, Bodnarchuk, Maglishco all blended together with my philosophies because of your help. cheers.

[@AlexanderBromley]

Glad you found it helpful! I don't envy those who train athletes for more complex sports because, as you said, it's a balancing act. I get enough paralysis by analysis just focusing on strength!

[@cerium1384]

@@AlexanderBromley I've found the DUP concept useful in certain race-specific phases, its the cumulative fatigue that can cripple a season if we get it wrong.

[@darylhaskell2338]

Always great, common sense advice. Thank you!

[@rauliuxaa]

Amazing info with detail as always. By any chance you have atlas stone to shoulder video coming up or atleast considering it? Loved your prev atlas stone video, i'd love to see stone to shoulder technique ques and tips asw. Thanks for the info you provide, appreciate your time and effort.

[@Kyle111]

Have you covered anything about Wenning warmups. For example if you’re gonna bench you’ll do high rep tricep pushdowns, not enough to fatigue, to get blood flow and the muscles firing. Then you’ll be stronger at bench during your workout. Sorry if you already covered it and I missed it. They’re named after Matt Wenning

[@jakethebeast02]

When I started implementing wenning warmups, personally they were a complete game changer, raised my work capacity, helped me cue muscles better, and helped my joints to an extreme extent

[@chrism2sych]

Sounds similar to doing machine flys before benching or Dumbell pressing. It seems like certain excersizes just turn you "on" to perform better in other high yield lifts.

[@AlexanderBromley]

I didnt know Weening reco..ended that. Funny, because my next series is on optimizing workouts for volume phases and it includes isolation as warmups for compounds. An old bodybuilder gave me the tip to do flys before benching in my early 20s and it was hugely productive

[@TunnelVisionAthletic]

Its bro science. There is no evidence of this. Its just another sexy marketing tool these guys use.

[@chrism2sych]

Bro science or not I never felt my pecs in pressing exercises, added flys in before presses, now I do. I get great pumps, and disruption nearly every session.

[@TVKrik]

Can you do a review of Dan John/Pavel's "Easy Strength"?

[@gracefool]

I'd love that, it's so different to other programs. I tried it this year after not doing any lifting for almost two months in lockdown. It worked very well. And it was very good to make it easier to re-establish the routine, knowing that every day would not be tough.

[@less4488]

Would also love to hear your opinion 👍🏻

[@giannivankeulen701]

Great channel!

[@shreyanshah4544]

How much strength can I expect from running Greg nuckols beginner bench programs 2x or 3x a week? My goal is to increase strength by 15 or 20lbs in a month.

[@Ribo138]

Are we training our bodies or modifying atomic structures? So much info for my little bran

[@olindblo]

Great content as always.

[@leinekenugelvondoofenfocke1002]

More reps, sets, and or weight etc... Etc... Phase Potentiate more reps, sets, and or weight etc.... The next workout.

[@shantanusapru]

@Alexander Bromley What an excellent, informative video! However, I don't agree with this due to the faulty underlying assumption/assertion of simply linearly adding the 'gains' of the 'weak' group in the 2 blocks and then comparing/equating it with the 'nett gains' of the 'strong' group. The whole negation seems to be based on this interpretation, and there is no evidence, nor any reason to believe, that this is true. This would not make sense physiologically & mechanically as well -- if anything, the 'gains' in the 2nd block (in the 'weak' group) should incorporate (or at least build upon, hence, include) the gains of the 1st block. Also, the 'detraining' effect may simply be an effect of 'bad' programming - when pushed to max. efforts for a long time in advanced athletes. It is reasonably well known that novices do better in such feats over time/long durations simply because they have longer/further to go (you can push a Beetle from 0 to 100 slowly & surely, but you can't push a Ferrari from 190 to 200 fast or even over the same time. I know, not a great example, but I couldn't come up with a better one off the top of my head now...), and the law of limiting limits applies... It'd be interesting to note your comment/response to this...

[@AlexanderBromley]

It may not be obvious by the graph, but the growth/loss after phase 2 are relative to the numbers measured after phase 1. Its not an assumption, it is the actual conclusion of the study.

[@shantanusapru]

@@AlexanderBromley Ah! Could you please attach a link to the study or give the DOI or citation? I'd like to go through it; it seems interesting. Thanks! And, again, great video!

[@AlexanderBromley]

@@shantanusapru complementarytraining.net/phase-potentiation-is-probably-overrated-and-here-is-why/

[@AlexanderBromley]

@@shantanusapru James, L. P., Haff, G. G., Kelly, V. G., Connick, M., Hoffman, B., & Beckman, E. M. (2017). The impact of strength level on adaptations to combined weightlifting, plyometric and ballistic training. Scandinavian Journal of Medicine & Science in Sports. doi.org/10.1111/sms.13045

[@shantanusapru]

@@AlexanderBromley Thanks a ton! I will go through these to understand both the study itself as well as your video in a more nuanced manner. Again, thanks! And, more power (& followers :-) ) to you! Your channel is one of the *really great* ones out here on KZbin!

[@jdmalm123]

I have to get myself into prison!

[@shreksthongg]

shouldnt be too hard

[@LarsRyeJeppesen]

People in prison usually use copious amounts of drugs as well..

[@gojira444]

Did you just call me stupid bro