Specificity and Periodization: How to Choose Exercises and Movement Variations in Your Program

[@GorillaChad]

Severely underrated content man. Theres alot of stuff i think i have a good grasp on then i watch your stuff and it gives me another perspective that i havent seen before. Refreshing to see someone provide information without discrediting others to do so.

[@jordanlynch4011]

Continuously putting out some of the best content.

[@posterchild8486]

Excellent. I was just wondering today: "Where the heck did Bromley go? Haven't seen a vid from him for minute"

[@aielwar]

My only question at this moment is why don't you have 100,000 plus subs. It just puzzles me to no end. Great video, great channel keep it coming Alex.

[@ggrthemostgodless8713]

This is one of the several PRINCIPLES one of the Mentzer brothers wrote a book about, the Mentzer brothers that used to be with Arthur Jones experimenting in Florida about fifty years ago, I think. That whole book is pretty good, worth a re-read. So thanks for the remainder.

[@marcussmithwick6326]

Thank you for your content. This feels like a course I would be paying big $$$ for. Just bought both your books to support and they're awesome

[@shawnh6740]

Good stuff Bromley, thanks again.

[@shantanusapru]

Oh man! As always, PURE GOLD!!!

[@antoniomelton-molina1442]

Great video again man. Excited to see what you do in competition. Quick question, what programs or methods do you think are best when training for a 1rm on overhead press?

[@APGMs]

Hey bro, this video: kzbin.info/www/bejne/n3OXh613htGEmKM. Gives some great info on ohp programming for a strongman.

[@Strongforce88]

Are there going to be videos on nationals?

[@its_james_fitness]

Great video. Id be interested on more videos on how to improve the powerlifting comp bench, squat and press without doing the movement if possible. Thanks again

[@HooDRidEWhiteY]

The quick answer to that is to run Westside or another conjugate program, but I've never tried them

[@heroscapewarrior4217]

@@HooDRidEWhiteY Bromley hates Westside lol

[@HooDRidEWhiteY]

@@heroscapewarrior4217 How then would you suggest one improve competition squat, bench, and deadlift, without performing the movements?

[@heroscapewarrior4217]

@@HooDRidEWhiteY oh im no expert. I just know Bromley hates Westside. He has a video about it 💀 😂 🤣

[@HooDRidEWhiteY]

@@heroscapewarrior4217 I can't say its worth a shit either but ill try it someday for shits. Cheers man

[@davidfillary]

Thank you for another great video. Every video like this subtly adds another layer to my understanding of programming. For someone who doesn't compete, or let's say that hypothetically all your contests were cancelled for a year, would you think it beneficial to have a similar peak on a similar timescale (to the lifts of your choice), or would you program differently?

[@marktuason418]

Hi Bromley what are your thoughts on the Hepburn Power and Pump progran

[@ukulelekulelele7344]

Hi I watched a lot of your videos and they really helped me with understanding on how programming works and how many missconceptions about strenght training I had, recently I watched your video Programming Series #3: Prilepin's Chart Explained where you explained how RPE scale works, but one thing I'm missing and I can't find any information about is how the RPE changes over sets you are performing. Let's say you did 8 squats for 75% and that was 8 RPE for you, but every other set you are getting more exhausted, and RPE should change, so I wanted to ask if there is any way to evaluate how RPE will change doing second, third and forth set of those 8 squats? Thanks for what you're doing really love your videos

[@ethanhamlin5566]

Since RPE is based on effort and not percentages, if you become tired and your perceived exertion increases, then you need to lower the weight to maintain the same perceived exertion as the previous set. I know I am not Bromley but hopefully that answers your question well.

[@ukulelekulelele7344]

Why all of your sets have to be on the same perceived exertion level?

[@ethanhamlin5566]

@@ukulelekulelele7344 they don’t. If you want to maintain the same RPE you can. If you want to operate on percentages you can. If you want to increase the RPE you can. These are all programming things I’m not equipped to talk about but for the simple question of maintaining RPE across sets you would lower the weight IF you’re experiencing an increased in exertion. If for whatever reason your exertion is the same for the same weight then you wouldn’t need to decrease the weight. It’s all very individualized and you need to know your body, but no you don’t need the same RPE across all working sets.

[@ukulelekulelele7344]

@@ethanhamlin5566 Thanks for your help

[@0verdoze1]

Great video 👍👍. I have a question if you don't mind helping me with. To make a long story short I wanted to increase my deadlift which was 405. I was deadlifting twice a week and on week 5 I was suppose to deload but I felt good that day and just went for a 455lb deadlift which I got it. On the second day of deadlifting my friend hyped me on and I went for a 475 lb deadlift and surprisingly I was able to do it. My question is should I start another program and use 475 as my max and just increase the numbers or should I continue as if i deloaded that week? Once again thanks for the videos been learning so much from you.

[@jakoballan2768]

I'd say you hit that max, keep going with it. Sometimes the thing in the way is your own mentality, but you know you can hit those weights now, so keep going. Now you should probably TAKE a deload because you just skipped a deload to blast your deadlift up, but then come back to it with that 475 (as long as that pull was done with good form*)

[@unky5724]

Next time don’t max out until you’re done. period.

[@fiffo416]

what do you suggest if you have another comp with different stuff after a month? Would it be good to focus on the first comp but somehow keep the other movements fresh with light loads and lower frequency, at least until 1-2 weeks before the first comp?

[@larryarthour8266]

Hey do you have any info on the best program for 5/3/1 like beefcake or something

[@caleb.d.falcone174]

Do you coach? Is there a why to find or contact you?

[@goatinnabox5776]

If not competing in a sport testing it, is it okay if you do push press over strict press? I find myself not really enjoying strict press and tried push press the other; it feels a lot better. Thanks!

[@jamesbedwell8793]

Well I guess what counts is whether push press puts muscle on like strict press, but since most people say it does I think it should be fine. If you aren't competing then it's all about how much it helps your other lifts

[@goatinnabox5776]

@@jamesbedwell8793 In all honesty, I haven't seen the press be a huge muscle builder like the bench press is

[@unky5724]

If you get a huge push press, you’ll build the same muscles as strict just do what’s best for you

[@krzysztof-michalak]

👍

[@navneetsinghrai831]

Good