EVERYTHING You Need to Know About Programming Strength (Series #11) Wave, Step, Linear Periodization

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Here, we take a broader view of programming for strength and size and give an abbreviated version of how everything should fit together. We cover training goals, exercise selection and training frequency. We cover options for progression, from linear, to wave and step loading, and explain how to progress week to week to keep progress coming.

[@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 Have big training goals and don't know the next move? Reach out to me for a consultation! ✅ DM me on Insta: @Bromarama ✅ or email: [e-mail] ⭐Full Workouts Uploaded DAILY on Patreon⭐ www.patreon.com/alexanderbromley

[@heveyweightheveyweight5399]

I bought your books alex you deserve the bread its only 9 bucks on kindel . If somone can afford a 9 dollar book they got problems

[@brettwilliams7735]

This was the best comprehensive video on designing a program I have ever seen, thank you so much! This is going to help me out immensely, I've always just ran myself into the ground until I burnt out and quit. Losing pretty much all improvements after my multiple year brakes in between then trying to get started again from ground zero. Thank you, you're fucking awesome man!

[@brettwilliams7735]

Never knew he had an online book. That's very affordable I'll be looking that up this weekend! He does deserve the bread

[@sambsialia]

My mind is intermediate, but my body says beginner.🖖

[@pats9435]

Same

[@deadapostle]

@@pats9435 Two weeks ago, my body wasn't even beginner. Now I'm past the "just starting out" phase into the 'beginner' phase. Feels good.

[@Horus-Lupercal]

Eat more.

[@Skweepz]

Eat more and train harder

[@jackhughman9450]

@@deadapostle i hear ya, just getting to the starting blocks is a phase in itself

[@adamk7665]

This is easily the best video on weightlifting programming I've ever seen. I've scoured the internet for years looking for programs and this video/series showed me the logic behind programming. Who would have thought I would be able to write my own consistent program at this point in my life? I'm doing a hybrid between the step/linear model broken down here and all of my workouts are clear-headed and easy to analyze.

[@AlexanderBromley]

Glad you found it helpful!

[@zsahe21]

!!

[@luthier78]

yes it is bad for me i saw this just yesterday....

[@shantanusapru]

Who are these idiots disliking this video?! This is GOLD! This is the kind of thing for which people pay hundreds of bucks in seminars/programs being given FOR FREE!! And that too in a simple, explanatory, tutorial-like manner! What more do ya ppl want!?! Alexander, your channel consistently gives very useful & scientifically verified info! Thanks so much for this!! Stay safe! P.S.: Could you do separate series on warm ups; GPP; stretching/flexibility/mobility drills? That would be super-useful!

[@RichM3000]

I guess they want KZbinrs who take off their shirts and draw on their bodies (and then don't care when that person gets caught using fake weights and does a DL with horrible form just to prove they can kind of do the lift). On the bright side, it's just seven dislikes. Seven more than this outstanding video should have, of course, but it's still very low.

[@huebothedog665]

They must've thought the video was about computer programming

[@danielcalma2138]

Bro those programs that cost hundreds aren't even as good as this...I know, I paid for em🥲. And look at me now, I'm here learning this from the Bromster

[@danielcalma2138]

@@RichM3000 oh mannnn. I wonder how many ppl caught this lmaoo. On another note tho, said youtuber to which you are referring does help a lot of ppl so it really doesn't matter if he/she/circle does use fake weights or explains things with his/hers/circle shirt off

[@RichM3000]

@@danielcalma2138 Integrity matters to me.

[@IvanDjuric300]

Thank u for this man. Ive found ur channel not long ago. Love it. So much information. Love the fact there is no fancy editing, no thrills, just pure raw knowledge. Cheers.

[@Pedriger]

This is the most important lifting video in the history of lifting videos. If there's one channel I'd really recommend to everyone who struggles with programming, it's this one. Alex makes every little detail so easy to digest, it's incredible. Utterly destroyed the myth that existed in my head that programming is gonna be complicated no matter how you look at it. Writing a decent program is now simpler than ever thanks to the invaluable info you can find on this channel. The bottom line is: it doesn't really matter that much what you exactly do, between certain limits and boundaries that is, which are dictated by logic and common sense, and which are outlined excellently in these videos. Alexander Bromley, I salute You.

[@wezedwards234]

This channel is pure gold. There's more to digest from this single video than in the accumulated content of most strength channels!

[@gumbygreeneye3655]

Far out! I’m moving from beginner to intermediate lifting and really needed this. I’ve been binge-watching your channel. Keep up the great work.

[@dennisnordlund902]

Same here!

[@danielcalma2138]

Here same!

[@Kody_Hull]

Same here!

[@literathos3171]

Me too

[@johnlehman27]

Whoever disliked the video maxes out every week and has no gains. Hes an angry elf

[@AshtonRiddell]

He probably trains Westside brah

[@johnlehman27]

@@AshtonRiddell 🤣

[@RichM3000]

Someone commented on a very good RPE KZbin video, asking why someone would stop when they could still get more reps. LOL.

[@bradleycrumpton2461]

👍

[@iwantlee9510]

@@AshtonRiddell Lmfao

[@Ixnatifual]

Would love to see a complete example of a programming cycle for each type.

[@fuckmyego]

You've been busy, man.

[@Noah-pc6wq]

Awesome video. I love the word "volumizing"". Building up muscle, work capacity and a general base is definitely going to be my priority when gyms reopen.

[@genova8148]

Just discovered this channel and I wish I had done it earlier. Great job on explaining in such understandable manner.

[@TheStrengthDoctor]

Simplified to a level where so many books failed!! Literally a gem of a channel!!

[@josephharjo8182]

Just threw my program away after watching this. My programs are always missing something and you sir just made it cleared to me what it was for me thank you.

[@osamaa.h.altameemi5592]

Hi coach. Can you have all the programming related videos in one playlist and if you can have them in order. Thx

[@AlexanderBromley]

Done... mostly

[@osamaa.h.altameemi5592]

@@AlexanderBromley Now that is gonna be one hell of a playlist. Thx coach.

[@ADEmerson1989]

I like this video a lot. Most programs are prescribing the same thing, it's just how it is conveyed to you and how you can understand it. I believe an experienced lifter almost exclusively auto-regulates and doesn't need "set" program.

[@CsaVage90]

The 10 block, 8 block, 6 block, 4 block, and then to triples and then to singles and doing 4 weeks of each block is literally 70’s era American powerlifting programming. Superb video.

[@noalane3626]

Crazy thing is that’s for an advanced person haha

[@CsaVage90]

@@noalane3626 Absolutely. It’s what madcow and stronglifts don’t want lifters to know about. The blocks are what is needed after 5x5 stops working.

[@noalane3626]

@@CsaVage90 not really man most would be fine on HLM after that and then probably 5/3/1 for a few cycles after being a beginner but if you look at juggernaut programming which is actually an advanced strength level program all be it pure linear progress and linear periodization it’s a bitch and a half to run even with a training max lol

[@CsaVage90]

@@noalane3626 The level of variation on what works is fascinating to me. I see what you’re saying. Didn’t Eddy Coan use the same template for years and only changed accessory movements when needed? He kept it basic but brutal. Doesn’t juggernaut have like a 5x10 for deadlifts programmed somewhere? ☠️☠️

[@noalane3626]

@@CsaVage90 yea but Eddy coan is a freak theirs no comparing to him and I doubt the average person could handle that haha …yea juggernaut is a mf lol

[@richardtarantino2601]

This is excellent. The clearest explanation I've heard.

[@leonharmon5147]

Step loading got me excited to train again after I ran my LP. Every session is a PR if you add one more rep. Gotta love that instant gratification.

[@joshuacarroll7046]

I love step progression; I start off with a wendlers based top set and then backoff the weight a little for 3 straight sets that I dub ‘challenge sets’, not quite all out but I choose a weight that I’m not quite comfortable handling for volume and I take it for sets of at least 4. then I try to conquer that weight by building those sets up to 8 reps over the weeks

[@learntoswim2777]

I kept running myself into the ground because I thought that's how it had to be

[@jake67kg72]

After hearing this I just realized I did this without even realizing this and saw crazy improvement when I dud

[@iloqin]

Wow, Bromley basically explains everything! He doesn't miss a thing. Been diggin' the channel and blitzing all his content. 11:30 learning to stay back on a threshold because I've always wanted to just add weight cuz the workouts easier. 15:00 hit the nail on the head, we all chase heavier weight. Just adding reps/sets is big, I feel better and more confident of that same weight too. 18:15 Don't ever miss a rep, it isn't PR moment, that's a scheduled time down the line you're building to. If you learned to stay back, you'll soar at the PR week.

[@vhswrestler160]

What an awesome easy to digest video. I’m no competitor just train as a hobby but I will definitely be using these concepts more instead of just the same routine with no direction.

[@JK-ru3kt]

Great content, this video content is up there with university standard. Felt like I was in a lecture. Great video, thank you Alexander

[@fihaak7470]

Your channel is so underrated! You got great content here. A lot of it about how to structure a group of workouts, I was wondering if you could cover what you recommend/do in one workout e.g. exercise selection, time in the gym, so forth. Keep putting out the content!

[@camerongormley3318]

Fave channel at the minute, keep it up 👍

[@9Mercury48]

Bromley, I feel so glad I discovered your channel! You are gold, man. Thank you for being this open encyclopedia for all of us who want to learn. Please keep doing this kind of thing! Power to you!

[@stunart]

Such a good vid. Fun fact, when I was 15 I took my deadlift from 315 to 390 and my bench from 175 to 225 by maxing every week 😂 then I hit that wall but it was quite a ride while it lasted

[@centrihd]

My new fav youtube channel; a true gold mine . Thx bro :P

[@jasonbudge8370]

Wow! Just came across your channel and this video. As a fairly experienced lifter this is the best video on programming I have seen. Well done on being able to impart your expertise at such an understandable level for everyone. If you want to programme your training - watch this video. Look forward to checking out your other vids. Thanks

[@nlarralde]

Ive been watching a bunch of Bromley's videos lately and only now while watching this wonderful summary/condensing of strength programming did i notice that he seems to do these videos in 1 take. Very well spoken and great at explaining. 👍

[@tristan_smith9727]

I've definitely been making the mistake of going maximum intensity every workout, thank you for sharing this knowledge man

[@rationallogic5325]

131/0 Like to dislike so far... that's hella good! Some of the big channels need to give this channel a shout out. It deserves a higher sub count and view count, especially since shit fitness channels have millions of subs.

[@anthonypeltier4039]

Watched this about 4 times now, genius.

[@BruteForm]

Hello, sir. Just want to say that your channel is truly underrated!

[@chasebaumann2174]

From your older videos I set up a "linear program with waved volume." Working from 6-12 sets over 3 weeks for SQ and BN, Dead held at 3 sets. KISS really works. Write a program based off this video and gains will come fast.

[@lancemorlen8964]

The best video on programming I’ve ever seen!

[@nikhilpatel6353]

Just stumbled on the channel a couple weeks ago when saw video for the Greg Knuckols bench program break down. Started lift about 5 years ago (in my mid 40s) without any idea but, constantly trying to find the next quick thing to help me progress. Watched umpteen videos and read so many articles. Only recently have tried to come to a mind set that I need to just work on understanding progression for me is going to take years. This video is going to really help towards that. Set myself on a program for the base lifts and just steadily work on them and just keep working on the extras along the way. Like the idea of the Linear for Bench/Squat and wave approach for deadlift.

[@danielcastaneda4634]

I’ve been listening to Barbell Logic and starting strength podcast a lot and I really like those guys but just seeing your visuals makes a lot of things make sense I really appreciate you taking the time!!

[@randy6023]

I watched this video a long time ago, but I am only starting to really get it and internalize the concepts. Thanks Bromley. This has got to be a top ranked video of yours.

[@deadlyaccurate_7794]

I like your channel very informative and truthful sub count doesn’t reflect the quality information that you give out

[@mattb4127]

This was very informative. Thank you for posting this.

[@thomasklopper2124]

Thanks for all the info Alexander. Your KZbin channel is the best powerlifting channel off all the one's that I have seen to date. With the best information. Thanks for that

[@nonyabiznas4986]

thanks for the comprehensive breakdown of programing. i have done a lot of endurance/ applied strength training and am in the process of trying my hand at real dedicated strength/power work. this vid had a a lot of clear explanations of some basic i am new to. thanks again.

[@boooosh2007]

Thank you, this is great! I have twenty plus years of experience and studying and training. This overview is such a great "big picture" to keep in mind. My first video of yours. I've subscribed with enthusiasm!

[@BossofBosses111]

This is Tour de force of a video. Truly and genuinely fantastic

[@georglausegger2903]

Best video about programming strength I've ever seen - amazing! What I would be also really interested is how you add assitance exercises to such a program. And how you treat them right - e.g. how hard should they be? Should you try to also progress in that each workout? Is there a video where you talk about this?

[@JamesSchanen]

Took screenshots. Will look at this again.

[@pats9435]

So helpful thank you so much man

[@heveyweightheveyweight5399]

i been watching this channel religiously and i was dreaming about the book base strength i bought it an i cant put it down but now im litteraly having damn nights of waking up and tossing an turning an thinking about base strength Gah damn you alex damn you

[@mandlakei3053]

This is gold man. I have struggled to understand Wave, Linear and all of it but you have made it really "KISS". I have made really good gains following a simple linear progression on weighted pull ups and i'm trying to find how i can apply these to Front Lever and Planche training

[@spiritual_hypertrophy]

I keep coming back to this video and every time i learn more :)

[@Mfitzy]

Amazing video man. Just came across your channel and I’ve been binge watching like crazy. So much awesome information and described in such a clear and concise fashion.

[@anirudhvyas6069]

I have never seen any of strength people talk about Push Pull Legs type of split where you could potentially do something like this: - Push day: OHP, BP, Dips and an optional Pushups as accessory (volume and intensity may vary depending on lifts) - Pull day: Deadlifts, Pull-Ups, Power Cleans/ Rows and Bicep Curl as accessory perhaps (only for me personally As I like bigger biceps ;) ). - Legs day: Front Squats or Back Squats (I prefer Front Squats because I dont have a rack at home and I need to power clean to Front Squat but Back Squats are better I know), Bulgarian split squat as accessory work Rest day and then repeat above. Starting Strength has too low of volume for me, 5/3/1 Also has lower volume however their core lifts I agree with and can be Squats, Presses, Deadlifts and Pull ups and some accessory work. Can you talk about this ? Is this routine a body building type of routine only? %ages are too many variables to keep track off, I have also explored Juggernaut their system has a deload week which I have played in the past, I know you compared these known routines but never mentioned PPL split can you talk about it ? why is this not a strength program? or can it be? I am confused - I am newbie and looking for some advice.

[@tomturbuckle0076]

Love this easy to understand overview.

[@fitu_jack5901]

Bromley, Have really enjoyed the content sir. Love the way you break things down for the viewer. Also love your assessment of Undulating Periodization. I enjoy training it at times for the sake of making marginal improvements on a yearly basis but when looking to see concrete changes to specific physical qualities find it is far too lacking in the realm of directed adaptation. At least for individuals who don't possess top tier genetics and are the landscapers of fitness as opposed to the gardeners. From a health standpoint, I think it is a fine place to land with programming after an individual has achieved the general strength/body mass levels that allow them to maintain a healthy body composition relative to their given appetite. UP also obviously allows for larger gross caloric expenditure week in and out than training for a more specific physical quality, so it does have those fringe benefits as well. I like to break a lifestyle individuals training life into three phases of development: Prepare, Build, Explore/diversify. Concurrent as well as Undulating seem to lend themselves extremely well to the final phase. The problem is most individuals have no business taking their training to that phase. Especially when it comes to the strength focused group that you are generally targeting. Most average genetic specimens should find themselves at least at that big man status before entering explore/diversify. Unfortunately you know as much as I do that most individuals and trainers love to keep themselves and their clients in the prepare phase (perpetually doing fluff/coordination development/general work capacity stuff) or skip straight to the explore and diversify phases before their clients have ever built any true output capacities. Keep the good content coming sir.

[@maximillanguapo1229]

Great information. Thank you.

[@g.michaelwhite4161]

Great explanation breaking it down in this video, thank you.

[@lancemorlen8964]

Fantastic video. Thanks for posting.

[@dk-lifter3782]

Great content. So much to go trough with all that quality content. Thanks

[@ThePayneFactor]

Question: If you're squatting and benching twice per week, following with the examples given toward the end of the video, what do you do for the second workout that week? During the explanation of frequency, you state that high/low and volume/intensity are used for 2x week. So if we're following our main workout with the examples given, what is done on the second day?

[@deedd1440]

On step loading you show different rep ranges. Work from example 3x8 up to 5x8 Then 3x6 up to 5x6 etc. Instead of changing reps can I do the same with 5 reps? Example 3x5 at 65% and work up to 5x5 and increasing weight in that way?

[@llucaristondoalzina2061]

Lol there isnt any better channel out there. Your content is just amazing

[@heroscapewarrior4217]

This is amazing stuff right here. Much appreciated bro

[@xeniosgerolemou6061]

Pure gold brother. God bless

[@roj499]

This is exactly the video I needed, thank you!

[@Uncle_Tijikun]

Loving the video man! Excellent to say the least!

[@DantheSavageProject]

Great Stuff!

[@MATTSCOTTR]

Appreciate you sharing your wisdom! Great content.

[@kevinsetayesh4987]

This is honestly amazing, thank you

[@learntoswim2777]

Thank you so much I really appreciate this information

[@jayeugene333]

Very good. Honestly though, all you got to do is just go harder than last time.

[@Fitins400]

The bromleys and the brimleys have my respect

[@nigelthomas8315]

Thanks Alex think I'll be writing my own programs now :)

[@asrinulhimans]

Helpful lesson ❤

[@nicopostigo123]

Great video Alex, thanks!

[@muradhamed2960]

Hey Alexander, my coach keeps programming 80% up to 88% for deadlift with for +4 sets, 3-5 reps mostly every week. BTW, I deadlift once a week. I know this ain’t enough info but

[@joshuadawson2525]

thankyou Mr Bromley

[@maxdadax]

Thank's a lot for this mine of knowledge!!!

[@kevinc6971]

Really good information. You mention chin ups being in line with the secondary exercises that you can train more frequently. I've always thought of these as a compound lift in line with an overhead press in terms of the number of muscles involved. Is this assuming people aren't adding weight to their chin ups? Or is my ignorance showing and there's something different with chin/pull ups compared too the foundational compound lifts focused on in this video?

[@berkaykeklik411]

I really don't understand why chin ups are treated as secondary/assistance lift. It is a very fundamental movement. lots of muscles involved and it is just human nature to lift yourself up to somewhere. But all these guys that advocate squat/bench/deadlift culture just sees this great movement as assistance. But overall, it is a great video.

[@benfontenot9896]

I think it depends on your goals. For some people, Bench press is used as a secondary lift. For some people curls can be used as a primary lift (think arm wrestlers). It just all depends on your goals.

[@JK-ru3kt]

My guess would be that for powerlifting and strongman, pullups are considered secondary on the basis that they aren't the main lift, or don't mimick any of the main lifts. This results in alot of lifters throwing 3x AMRAP sets at the end of their workout, which is a pity because they are such an excellent movement, especially weighed pullups. But it's also fair enough that if a lifter wants to prioritise their competition lifts, then why pay more importance to the pullup than it deserves for their competition.

[@kevinc6971]

These are helpful replies, thanks everyone!

[@steverodgers4366]

Ok

[@bradleysegal3939]

Love it, very informative mate!

[@shanindtheeed]

Very helpful video, thanks.

[@powrpersonaltraining]

This is so helpful! Thank you.

[@jjwaldo84]

Late to the comment party. Great video man!! 🤘🏼🤘🏼🇺🇸

[@exilednomad1444]

Amazing info! Thanks!

[@peppers1616]

Great content! Thanks a lot!

[@fiffo416]

awesome vid

[@jefffinley1303]

Wow thanx sensei great video! Now that's how to get out of stagnation!I owe you a beer!cheers

[@gettingstrongerfriend2738]

Bromley, this is absolute gold. Clear, concise and to the point.

[@gettingstrongerfriend2738]

God dam it Bromley don't give me a frikin heart, I meant the video was so good that now I'm gonna have to watch all your other videos on programming, not gonna leave much time to connect with my spirit animal. WTF

[@Marcus_PG]

Thanks!

[@mariogreco6843]

Of the 3 progressions which would be good for an older lifter I’m thinking the step loading would be good, any experience with older lifters?

[@benfontenot9896]

I don't have any experience with older lifters, but I would assume its near the same. Just pay attention to your body. The only thing I can maybe see as different is possibly the frequency. You may have to lift a little less frequently. The key is to listen to your body.

[@HDAnalytics]

Question on reverse pyramiding, I’m currently trying to take that reverse pyramid idea but with smaller regular pyramids in a slowly increasing volume framework. So for squats 5x8, 5x6, 5x4, 5x2, max single, relaxed session. Then 5x9, 5x7, 5x5, 5x3, max double, and so on. Is this a reasonable alteration to your suggested reverse pyramid style? Trying to get ideal volume comfort and heavy weight.

[@maahir9348]

No. Changing the goal post every time isn't beneficial because you can't accurately guage if you're getting better. You should keep the rep range for a given lift the same throughout a block and modulate sets depending on your fatigue level on a given day, or whether you plan to have a week with lower/higher volume than usual. This is to develop strength. After a block like this you'd peak, gradually increasing intensity and decreasing volume over a few weeks similar to how you described. Strength should be developed other than when you require to test it (like at a meet or mock-meet). An strength responds most readily to increasing volume and work capacity.

[@HDAnalytics]

Maahir Uttam well... like I said I am peaking, just a max single, then max double, and so on. No disrespect but every training block should have a new goal post, that’s what improvement is. I have no idea why adding volume to the same weight and still entering each block with heightened volume, then lowering that as I get into the last couple weeks would not count as improvement. I am “increasing strength” because each set is actual work. I am asking this professional about the benefit of reverse pyramiding, not your oppinion that you can’t gain strength while doing some more volume.

[@LarsRyeJeppesen]

Amazing Alex!

[@itocc5811]

Well, I learned something today. I have always run the twice a week approached with the 5x3 but I ran in to the trouble of overtraining. But, after watching this video I got some ideas on how to work around that issue. Thanks!

[@grahamcallaghan5429]

Twice a week 5x3... overtraining? It sounds like you're undertraining if anything.

[@itocc5811]

@@grahamcallaghan5429 well not when you are doing deadlift squat and bench at 90-95% of max strength twice a week. Yeah when you have only 2 or 1 year of training it doesn't mean much, but when you are pushing above 400 lbs in your main lift that adds quickly.

[@grahamcallaghan5429]

Why are doing 90-95% of a 1RM for 5x3 twice a week????? You're not "overtraining". You just aren't periodizing your training. A true 90-95% of a 1RM will be an absolute grind. You dont build strength by grinding. 5x3 twice a week isn't enough volume, and you shouldn't be using those kinds of percentages all of the time either. You are still "undertraining". It sounds like you are also just following a poor program as well.

[@itocc5811]

@@grahamcallaghan5429 you are missing the point here, if by grinding you mean poor form, that's a call of injury. Twice a week is enough for building strength. The name of the game is powerlifting not bodybuilding.

[@R.H160]

I've been powerlifting for 5 ish years and just now realized I don't know shit about powerlifting 🤣 this video is as informative as it is humbling.

[@shawndejohn63]

This explains why I’am not progressing on Wendler 5/3/1 percentages are too high.

[@paolocaprini4230]

This is great, thank you a lot

[@Bret_Frost]

How do you know if you’re better off doing linear or Step? Is there any indicators or you just have to try out both and see what happens? Love the vids. Took thorough notes on several vids.

[@timtwing5886]

I guess I'm working out wrong because on a volume day 5×5 and a max day 1×5? If I do and oldschool 5×5 workout on my main lifts it's on max effort day and it's essential a day that I back off a little bit on max effort because normally I'll do 3×3 or 8-10×1! On a volume day I'll go for 6-8 sets of 8-12 reps or more.

[@rizvabahrum3779]

Maan, at least once in my life I hope I can meet you in person or go to your gym and shake your hand to say THANK YOU! Unfortunately It's 12 hours different here from US :(