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
@guerilla.dilemma4 жыл бұрын
This might just be the best channel on youtube for learning how to self program
@lukenath69832 жыл бұрын
Agreed. Most underrated channel for powerlifting/strongman
@markharrikissoon8488 Жыл бұрын
Agreed,alot of valuable information for free
@Guitareben4 жыл бұрын
This might be the smartest strength channel on KZbin
@GVS4 жыл бұрын
By far.
@grimtrigg3r4 жыл бұрын
Guitareben if you like this one, try Barbell Medicine.
@Daniearp3 жыл бұрын
@@grimtrigg3r Bromley is like the Barbell Medicine guys, but he comes accross as more approachable to a regular Joe
@themuscle84673 жыл бұрын
Nah man you need to check out v-shred. The guy knows EVERYTHING, all kind of secret workouts I’ve never seen that make great gains
@mcbeet14 жыл бұрын
"It doesn't matter" honestly is still refreshing to hear no matter how many times you say it. People tend to over complicate everything. Training ADD is a real thing.
@Schlook3 жыл бұрын
Indeed. This applies to diet as well! I remember in my early 20s me and my friends spent so much on stupid whey protein and all sorts of shit supplements. An old lifter, a friend of my father overheard us in the gym and went to us and was like MANNN JUST EAT NORMAL, EAT REAL FOOD AND EAT NORMAL 15 years later I realise how right he was. The "fitness industry" have the most absurd thoughts regarding eating and food etc.
@Horus-Lupercal3 жыл бұрын
@@Schlook Chicken breast and extra sleep are the best steroids you can get. 💪💪💪
@simonfredin1253 жыл бұрын
@@Horus-Lupercal Well I wouldn't know about THAT, but without extra sleep and proper food then alot of work is just down the drain. But I get what you're saying, going to bed early is pretty much a must if I'm gonna pull off a PR the next day.
@speedymd443 жыл бұрын
i forsure over complicate training. Sometimes I have to tell myself: turn off the yotube and just pick up some heavy metal objects
@michaelleblanc52134 жыл бұрын
First discovered this channel about 2 weeks ago, and it has since become my favorite fitness channel on youtube period. Properly explained concepts, no fluff, easy to follow. Can't say enough good things about your work. Cheers & happy lifting!
@wezedwards2344 жыл бұрын
Great video, as always. Came at the perfect time too, as I'm trying to hit that third wheel on my poverty bench! Oh, and it's great to see Bromley's subscriber count climbing - the best strength programming channel on KZbin!
@buira94824 жыл бұрын
BENCH PRESS. Main movements: bench press. Me: 👁️👄👁️
@RichM30004 жыл бұрын
(DUH)
@heismysavior214 жыл бұрын
Easily one of the best lifting channels out there. SOLID and consistent, much appreciated 👊🏻💪🏻
@MGrigorov-t2h2 ай бұрын
Yea he don't care bro 😢
@TheBenchPressBoss2 ай бұрын
4 years later this video is still legit- I used majority of these ideas in this video. If you aint Listening to what alex idk what you are doing 425 bench PR today Thanks!
@daniellalonde67844 жыл бұрын
I have to say, out of all the technique discussed, your oration is maybe one of the best.
@AlexanderBromley4 жыл бұрын
Appreciated!
@jefffinley13033 жыл бұрын
Awesome video sensei !Thanks for the tips.Ive been stuck at 295 for 3 .not bad for 53yr 170lbs.goal is 315 for 3 .almost there!100000 likes to you my friend
@jmcadoesvids3594 жыл бұрын
Your channel is way too underrated, thanks for all the great info
@kaanner2434 жыл бұрын
love the in depth content as always
@FUDamentals1014 жыл бұрын
Thanks for great video. Motivated to resurrect my bench after ditching it for years to get my shoulders back
@jdmalm1234 жыл бұрын
Internal / external rotation exercises. Sufficient back work (hint: much more) and consider rotating heavy bench/light ohp and light bench/ heavy ohp. Floor pressing for a few months can also de-stress your shoulders but help your bench.
@FUDamentals1014 жыл бұрын
@@jdmalm123 yes floor pressing I will give a go since I've never done. The other stuff helped repair my shoulders to pain free right now
@jamespurchase40359 ай бұрын
Once again: Thank you Mr Bromley!❤
@hikikomoriechi4 жыл бұрын
Im doing something like a convination of step load and volumice since the minimun jump weight in my gym is 5kg(too big ). would be like this in any given weight:3x3 4x3 5x3, 3x4 4x4 5x4, 3x5 4x5 5x5,3x6 4x6 5x6 then add 5kg, start again.
@gage24623 жыл бұрын
how much progress have u made off of it?
@mdd1963 Жыл бұрын
A few mini cycles of lighter weights and sets of 8-10 might help …
@alexwilliams55874 жыл бұрын
Weighted chin ups really helped my bench and dead, im doing 90lbs for 3 at 210lbs. Definitely made everything more stable. The other thing that helped my bench was larsen press and floor flies
@Horus-Lupercal3 жыл бұрын
Close grip with my feet up (similar to Larsen) helped my bench. And yeah, mean lats, mean bench.
@alexwilliams55873 жыл бұрын
@@Horus-Lupercal i like close grip hook lying, crazy chest pump
@sanchitshirol44212 жыл бұрын
will try chin ups and larsen for sure
@jtsavor56492 жыл бұрын
Love your very comprehensive content and dedication to the craft. I know this post is a bit old but just stumbled on it now. Makes me ask if you would do a video series relating to recovery from common major injuries like pec major rupture etc from the big 3 lifts? Thanks bro for all you do!!
@rossedwardmiller4 жыл бұрын
Noticed this channel started in earnest about a year ago. ~25k subs is really good growth for a year of consistent uploads, but I think from the quality level of this content, this channel is gonna be at 75-100k subs in the next 12-18 months. Excellent content and upload rate.
@zed11232 жыл бұрын
You were right
@catedoge32062 жыл бұрын
it's at 75k 1 year later. i trust mans for investment
@catedoge32066 ай бұрын
233k now holy!!!!
@d0nnerhall9324 жыл бұрын
Getting better with every video.
@daved88584 жыл бұрын
I’m glad I found this channel
@ogre364 жыл бұрын
Like the comments regarding overloading variations vs. non overloading variations. People bias too much in favor of overloading variations.
@manicmandownup3 жыл бұрын
I like one day a week doing close grip with bands and the next week doing chains…as a variation to a main bench day.
@0hopscotch02 жыл бұрын
JMs have helped my tri power so much.
@Bz6262 жыл бұрын
My guy, you've got me making some next level changes to my entire program with just this video. Thank you
@Shahrukhsa4 жыл бұрын
Greg Nuckols deadlift program next please. I find that the volume on the intermediate and above programs are brutal. Would love to hear your thoughts
@TVmuki4 жыл бұрын
Agree. At the same time the intensity on these programs is also often extremely high, especially if they are percentage based. I sometimes wonder if the people who wrote these programs are just freaks of nature who can handle such high stress.
@ArjunMylvahanan4 жыл бұрын
Hey can you do a review on Zack Telander’s programming for strength video series along with his video on supercompensation programming as well?
@variousmentalproblems4 жыл бұрын
Every time you put out a video it looks like your subscriber count has jumped by another thou. Commenting frantically for engagement
@N3330X4 жыл бұрын
Thank you so much for your knowledge , much appreciated Bromley 👍
@user-gp8tp1di4h Жыл бұрын
Thanks for the advice man. Love the channel.
@brandenpGains Жыл бұрын
Do you have anything on periodizing joint health?
@dedpossum664 жыл бұрын
This channel is brilliant
@TheJeremie2473 жыл бұрын
Good knowledge I can share this with my clients
@brentstudamire77984 жыл бұрын
Would Floor Press also be a suitable variation??
@adgcih16894 жыл бұрын
Great as always!!
@mrbartuss14 жыл бұрын
Now it’s time for deadlift and squat checklist!
@binyamgebreselassie58074 жыл бұрын
Hope he does the same for deadlifts and squats
@anindachatterjee18254 жыл бұрын
Please do same kind of videos fro squat and deadlift .love and respect from india
@jake_god_of_sleep6564 Жыл бұрын
I have a bench only meet in 5weeks that’s 10 days to train and rn my max with strict form is 175-185 possible most weight moved not working on form was 195 I have no idea what I’m doing and I’m crazy enough to think I can get 200 clean.
@houseofmods210410 ай бұрын
Here to learn... stuck at 275lbs bench and it sucks
@sushantpawar37033 жыл бұрын
"If you can't keep yourself from getting injured you are not last long enough to get stronger" - Alexander Bromley
@93Beefcake27 күн бұрын
Skullcrushers also mess up my elbows like nothing else it is just so much torque on the joint
@mdd1963 Жыл бұрын
At 59, with current volume ( 2-3 sets of flat bench, 2 sets of inclines, 2 sets of dips, 2 sets of machine flys), I seem to need 5 days recovery. That sort of decimates any plans to bench 2 or 3 days per week. :/
@mdd1963 Жыл бұрын
I discovered last year that benching every 5th day led to VERY minimal gains in strength, as evidenced in only gaining 1 damn rep with an AMRAP attempt over a 5-6 week period. 7 days off, a light deload workout, 6 more days off, and BOOM… ; picked up 3 more reps! ( go figure!)
@bobsmitth497 Жыл бұрын
55 i do my own hybrid bench, one day heavy weight descending reps until i hit 10 k total weight benched, 72 hr later sets of 25 rep till i hit 100 reps benched. Body weight 175, Bench is 225@ 16 rep wont do max as i usually just lift at home. I mix in light weight fly's and triceps extensions for total of 100 reps with each bench day. Still will mix in 2 day push ups 70 -80 non stop on non bench days. Stronger now then when i was 20-30 but cardio sucks endurance not so good
@tronhenrikolerud26834 жыл бұрын
pls make a video like this on squat and DL
@tggd84234 жыл бұрын
Great information in this video! Could you make a video on how to do upright rows without destroying your shoulders?
@MattFlyFisher11 ай бұрын
I know its extremely late response but try upright rows with a loaded backpack. They feel amazing like this on my shoulders
@jaymcn4 жыл бұрын
any difference in using pause bench vs tng? (pause bench to be more comp specific but tng to get a bit more weight on the bar for better overload)
@MrSHOT3214 жыл бұрын
needed this
@ramyadelsaad3057 Жыл бұрын
Thanks man for this info ❤
@dragonchr152 жыл бұрын
Anyone can answer this. Does it make sense to have a 4-8 week cycle where you just focus on bench variations and specific accessories before having a final 4 week cycle where you exclusively progressively overload your bench press, while only doing exercises that address weakness, leading up to a meet?
@ordinarypablo9 ай бұрын
I needed this thanks
@yodathecloverholder693 жыл бұрын
Great info thanks bro.
@tomasvanlieshout97654 жыл бұрын
Can you review calgary barbell’s free program, the 8 or the 16week one. ?
@kristerpresty80334 жыл бұрын
Very helpful, love the content
@johntrains13174 жыл бұрын
Awesome video
@exsk5064 жыл бұрын
great idea great details thanks man
@fabianabromeit65353 жыл бұрын
Amazing video💯 I just subscribed
@Hellsut4 жыл бұрын
Just fuckung awesome!!!
@PowerliftingwithGrandpaCharlie4 жыл бұрын
Thanks !💪
@mrsmuuve4 жыл бұрын
since you don't really lose strength that quickly on major muscle groups Do you think it makes sense to set a goal on a particular lift that isn't that far away than prioritizing that style of training then after you hit that goal you put that down to minimal work to keep that strength and prioritize your next goal? like if I workout 6 days a week and I put Tuesday and Thursday into minor accessories such as rear delts calves and and conditioning and Monday and Friday towards a press and upper back work and Wednesday twords legs and pulls to stay strong but not increase and events on Saturday. Then after I hit my pressing goal I swap the Monday and Friday style of priorities with the Wednesday priority?
@arturojimenez30534 жыл бұрын
Basically sounds like a bro split do whatever works for you try it out if it gives you gains stick with it
@dashingszn96763 жыл бұрын
So do you do upper lower normally
@rossjeffrey92814 жыл бұрын
Great content. Question tho Why no flat dumbell bench press ?
@AlexanderBromley4 жыл бұрын
I think they're great! The weight won't get substantial enough to consider it a variation, but they definitely go in the 'pec' category, or along with dips as a non-specific compound
@sirturd29544 жыл бұрын
Personal notes 19:30
@VencedorGamer3 жыл бұрын
When I go to the gym, I never try to "Fit" any exercise in, I dedicate 2-3 hours 4-5 days a week, I spend 30-40 mins on each muscle group I want to work on that day.
@Monster-hx8qx2 жыл бұрын
That sounds like one of the worst things to build strength and muscle
@giovannifiorrosso60534 жыл бұрын
I m having trouble increasing my bench After an injury
@jacobanderson19113 жыл бұрын
People are finally figuring it out. Won't be long before new records and new limits in every body weight class skyrocket.
@coleeicher29334 жыл бұрын
Review of ph3?
@emirbfitness3 жыл бұрын
you make great content
@User763724 жыл бұрын
Hey man, I've had a back injury that's seriously hindered my progress for 3 months. Do you think I should have a full on rest for training?
@johntrains13174 жыл бұрын
Definitely red line it till you destroy your back bro
@santiagoaguirregaraypintos8014 жыл бұрын
Not Alex but I would recommend checking out barbell medicine for anything pain/injury related
@sheadoherty74344 жыл бұрын
Depends on how it hinders you.
@RTHpriest4 жыл бұрын
Do you do decompression work, strengthening with sub-maximal load and stretching?
@User763724 жыл бұрын
@@RTHpriest yeh I was doing stronglifts 5x5 when I got injured, and so the squats were always grinders 3 times a week. What would you recommend for decompression work, like dead hangs and reverse hypers?
@omarmendez23094 жыл бұрын
Hey Bromley any program for the overhead press
@chrisgordyn3874 жыл бұрын
Nuckols 28 programs work for OHP, he said before (I think)
@omarmendez23094 жыл бұрын
@@chrisgordyn387 thank u chris
@09thespecialone4 жыл бұрын
It is just called the Press (not OHP).
@omarmendez23094 жыл бұрын
@@09thespecialone thanks wat about the program
@PigeonAbides8 ай бұрын
Was upto 4 plates ..415 lbs bench but its a ridiculous exercise snd zero health benefits so after years of doing it ive stopped weights completely and do cardio and core feel wayyyyyyyy better.
@gumbygreeneye36554 жыл бұрын
Nice!
@LJxYTV4 жыл бұрын
Do you do online coaching?
@jdmalm1234 жыл бұрын
He does. Limited slots. May not have openings.
@JuliusCaesar1032 жыл бұрын
Watching this while not even being able to bench 2 plates😫
@halfunder9712 Жыл бұрын
Me watching not being able to bench half a plate lol
@chrisscrivacomedy6 ай бұрын
How many plates you guys at now?
@JuliusCaesar1036 ай бұрын
@@chrisscrivacomedy I've done much more inclines recently, don't know where I'm at rn, how about you?
@chrisscrivacomedy6 ай бұрын
@@JuliusCaesar103 inclines are great, I gotta add them in next program, I’m a few months back at it after several years off and muscle memory is treating me well. Got a clean 8 reps of 275 this weekend. More excited about being less obese lol
@j.a.68664 жыл бұрын
What are your thoughts on using a bench variation during a 5/3/1 cycle as the MAIN movement? ..or is it Better to just use the variation as a secondary/accessory movement?
@sean64592 жыл бұрын
Really depends on your goals, and where your at. If you notice your lock out is the issue & your in off-season, I don't see why using the close grip as your main movement would be an issue. But if you've got a competition coming up, you should probably have you main movement be highly specific to your competition movement
@TraiythLeffler4 жыл бұрын
25,000 people subscribed woah!
@birkrum46304 жыл бұрын
Starts at 2;45
@thebeast-vn5hn2 жыл бұрын
Its like going back to school the teacher is talking so much that i dont remember what hé was saying
@audieallen97344 жыл бұрын
your a beast
@09thespecialone4 жыл бұрын
Simple. Focus on the Press (as your primary lift) and get fat (the bench press and its variations are directly proportional with an increase or decrease in bodyweight. Unlike the Press).
@nateormond61153 жыл бұрын
Who would say pecs are important??
@thebeast-vn5hn2 жыл бұрын
Variaties en dit en volume derest begreep ik al niet meer praat te veel begin me te vervelen
@HPrithiraj114 жыл бұрын
Came from the westside video to here
@alexandereast40724 жыл бұрын
disagree entirely about technique - I find bench to be far more technical than squat or bench.
@AlexanderBromley4 жыл бұрын
I'm reading this as 'I find benching to be harder for me than squat or deadlift'. Teaching a newbie a passable bench approach takes minutes. Squatting and deadlifting can take multiple sessions. There is no scenario where a technical checklist for deadlifting is shorter than benching. You are either overcomplicating your bench approach under the misguided notion that if you build another millimeter of precision, it will all come together.... or you just don't take your squatting and deadlifting that seriously.
@alexandereast40724 жыл бұрын
@@AlexanderBromley Hi Alex- thanks for the reply. I take my squat and deadlift seriously and find them much more coachable than bench press. It's true in the immediate first session that someone might perform a passable bench faster than they get a below parallel squat or a deadlift with a straight bar path. However, as the novice progresses, I've found coaching the bench press (and for myself as well) to be far more technical. I think arch, leg drive, tightness, tucking the shoulder blades, using the lats, and the diagonal bar path all make the bench harder to coach, and execute properly.
@AlexanderBromley4 жыл бұрын
EDIT: also apologies for the snarky tone. Always look forward to real conversation, I just get a lot of trolls in the comments. I agree that getting someone to feel their lats or track the bar back over their face may not be as straightforward, but one of my points is that long term bench success doesn't rely on mastery of any one specific technique. Some bench in a straight line, some ramp, some tuck, some flare, some arch, many don't, some need their toes by their ears, some can move just as much feet in the air. You get good at how you train and fixation on technical minutae in a bench (especially with underdeveloped lifters) wont do a fraction of what simply growing your upper body will.
@alexandereast40724 жыл бұрын
@@AlexanderBromley No problem. I agree that some people overthink technical cues and that causes them to overthink the bench when they could be increasing upper body mass. However, when we focus on technique strictly (as some sort of form is required, even if just packing on mass), the bench is still more technical. The fact you listed different pressing styles as an argument for simplicity is interesting - I'd list all of those as an argument for why benching effectively is so complex. Contrast it with the 5 step conventional deadlift which is the same for everyone. There's no preference there. Doubt only promulgates regarding if the lifter is performing the cues, not if they are the correct ones. Generally, the way I coach bench (and I'm pretty new to the whole thing) is to set up bench safety (spotting protocol, wrists), making sure reps look roughly the same to the lifter (touching same spot every rep, same grip width on different sets) and bringing in one or two new cues each week or so to focus on (squeezing the bar, foot drive, lat engagement). In my experience, it's so much more different than me belting "CHEST UP" on a deadlift. If a bench session doesn't go well, we discuss grip width, bar path, and bar placement. If the trainee fails a squat or deadlift the discussion is normally about programming, provided there wasn't a breakdown of form. This underscores how the 'paradox of choice' makes bench more technical and hardest to coach.
@dijohn17 Жыл бұрын
Mike is absolutely right, you're not gerting a scholarship to college or a multi million dollar contract from powerlifting. Theres no incentive for a Lebron James to choose powerlifting over NBA
@mykeldequina Жыл бұрын
could this be a good take away from this? use research in exercise science as a guideline and not dogma and if it works, keep it. if it doesnt, alter it or ditch it.
@johnouellet4099 Жыл бұрын
I like your channel dude, but your videos are way too long. I can only get through a few minutes before I turn them off. Not trying to be a dick just trying to be honest I really like your knowledge but I need to put out shooter videos.
@reality-winner5759 Жыл бұрын
Way too long dude, just get to the point please.
@bacawaka2813 Жыл бұрын
What is a good way to increase a bench press without bench pressing or at least a lack of time under the bar. The bench press popularity has lead to the majority of the benches taken for the majority of the time during peak hours. I may get the opportunity to get under the bar maybe 1 time every week and if not every other week. I noticed that I am not getting stronger with the lift.