The FULL Strength Training Journey From BEGINNER to ADVANCED - (I WISH I KNEW BACK THEN)

[@GVS]

Awesome video. Really should be required viewing for anyone with ambitious strength goals (though I could say that about a lot of your content!).

[@anthonymarconi761]

It’s appalling to see how many subscribers some “fitness” channels have when compared to the depth, quality and value of this one. Granted, it’s more of a niche, but still, you deserve way more and I hope this shoots up soon!

[@manumunoz1338]

Hello mr Bromley, My english is very bad. Im sorry so i thanks you work and i love tour vids. You are a very good teacher. I am a beginner 40 years old. Thanks, thanks

[@dbjmk8083]

This is the best strength training lesson I've ever seen in a 20 minute format.

[@victorjimenez7213]

You, Rip, Andy Baker, and the BBM dudes have taught me so much. Thank You

[@stevendamian2747]

Man this is a goldmine of information. So glad I found this channel!

[@heavyymetal]

Your videos are definitely some of the most useful out of the whole strength community in general.

[@mindlessprocrastination6630]

Haven't watched yet, but this is the EXACT video I've wanted to see for a long time. Thanks man, appreciate it!

[@averageinvestor5957]

Your the man. Seriously, so much value on this channel. Thank you

[@jonathanvargas1448]

Just got recommended this channel through Wenning strength. Great content

[@AlexanderBromley]

No way! Was it a video or somewhere else?

[@johntrains1317]

Once again. A massively useful video. Thank you so much!

[@muineeguh7011]

I saw You got a shoutout from Dave Tate. Glad you’re getting some recognition

[@Major.Tom.1973]

As I'm watching this again 1 year after I first watched this same video, it's interesting to see how I've progressed thanks to you Bromley

[@AoG611]

Another fantastic, informative video. Thanks! I'm just getting out of that beginners stage and into intermediate and rethinking how training should look. Really loved your strength standards for women video. Would love to see some numbers for the ladies on videos like this (as much as I'd love to think a 700lb squat is maybe on the horizon of day, pretty sure that's not possible).

[@AlexanderBromley]

Thanks! Even in men, this isn't a universal example. Weight class, age, competitive history, leverages etc. etc. all impact where your intermediate/advanced levels lie. Best way to get a range is to look up the rankings in whatever class you would compete in (open powerlifting is a good resource) and work backwards. I would ballpark 'advanced' around 70-ish % of a world record.

[@AoG611]

@@AlexanderBromley this is incredibly helpful! Thank you!

[@jackammann2088]

Glad to see this video, should be great. White board looking extra clean

[@Gymenthous]

Dropping free gold as usual, thank you.

[@gwam83]

Lifetime training should look like a badminton shuttlecock; got it!

[@AlexanderBromley]

And now I have my new ebook title!

[@tranquil87]

I thought you were insulting his looks somehow before I saw the board lol

[@ryanwilloughby7574]

This is literally what I have been wanted to create content about for a long time. Great topic choice and video as always man.

[@Wayf4rer]

This channel failed to acknowledge the true second stage, beginnermediate.

[@rickharris275]

@@kapoioBCS Normal people arent trying to get as strong as possible, 400 is the intermediate standard in all powerlifting literature, even for 165 pound weight classes

[@johntrains1317]

Beghinernediatevanced. Was also missed lol

[@AlexanderBromley]

@Jordbær Which numbers correspond to beg/int/adv isn't related to arbitrary goals, like what a good squat for a physique competitor is. It denotes a level of strength where your changes in physical ability REQUIRE different training approaches to keep getting stronger. 'Strength athlete' or not, it applies if your goal is to continuously get stronger. If not, then this video wasn't for you and there is literally no reason to pay attention to this chart.

[@heveyweightheveyweight5399]

@@AlexanderBromley thank you for these videos brother i bought all your books an i am passionate about lifting again after being stuck in the mud you saved my lifting brother thank you i hope i can get some coaching in the future gona use the plans you have in the book first take care

[@Richard-ot5ss]

personally I don’t see a need for that classification based on how I believe people progress. Maybe you’re like me and spent years training based on what you learned in high school, and now you’ve learned good form and smart training. But, as long as you’re doing decent exercises, you should be fairly progressed to call yourself an intermediate. Dr. Mike explains it well by saying your classification depends on how easily you make gains. After benching and squatting for years, my gains did start to slow down even though my form wasn’t the best. Beginner gains happen pretty quickly and easily. Maybe you went straight into the science when you started the gym (most likely from starting training as an adult) and you don’t want to call yourself a beginner but you haven’t spent a lot of time in the gym. I don’t think benching 400 makes you an intermediate, that is advanced. I thought i saw a comment that said that, I don’t know if that was said

[@Dr.MikeGranato]

Looking at who’s at the top in powerlifting internationally, we see the vast majority are American/western lifters. That wasn’t always the case. It seems the more eastern style of frequent heavy but submax practice appropriately combined with more western submax volume and accessories has been the most common style used for these American top tier lifters

[@jamesTWisco]

I wish Base Strength had been around 20 years ago.

[@virtualet]

amazing content but you should prioritize upgrading your microphones. The audio is very difficult to hear, even at max volume.

[@notthatstrong1559]

Doubt you need to upgrade your speakers, I can hear perfectly fine on a phone.

[@AlexanderBromley]

This gets pretty damn loud on my laptop....

[@notthatstrong1559]

@@AlexanderBromley That isn't me saying there's anything wrong with the video, I'm saying the opposite😂

[@jakoballan2768]

@@AlexanderBromley I think you might just need to focus on not talking at the whiteboard, I got blasted with sound and then you turned around and I had to turn it up.

[@virtualet]

@@AlexanderBromley listening to you after listening to another video, there's a big difference in volume. if it's just me, then c'est la vie

[@2pac993]

Excellent video !

[@KyleWolf-do2lm]

When I started working out I thought let me just look up what the strongest are doing and do some version of that. I ended up with a powerlifting programing, so I was doing 5x5. It worked to help gain some strength but now I look back and think it may have been a better base to just do a general bodybuilding routine like you mentioned here, for a couple years. A lot of people preach just do the compound basics, but then for me there was a lot of imbalances that popped up by just doing barbell stuff forever, and thinking that more barbell work will fix this or that.

[@jacobhenderson9605]

Awesome as always Bromley

[@DantheSavageProject]

Love this Stuff! Did you see you were mention in EliteFTS Table Talk recently? We need to get you on the Podcast!

[@AlexanderBromley]

I did see! I'd love to sit down with Dave, though I'm sure I have more to learn from him than the other way around.

[@rhlvora]

It has taken me a loooooong time, as in years, to get the bench, squat and deadlift down, and I still wouldn’t say my form is great. Not that I haven’t been trying but that I came to weight lifting with so many asymmetries and imbalances to iron out. Guess a desk job will do that to you.

[@iloqin]

I think in the end you can just be doing paralysis by analysis. Nothing is ever perfect, and I wouldn't worry until you're around 85%. Form tends to go to crap as you push the 1RMs

[@Alan_calisthenics001]

I can't thank you enough mate, this whole video is like reading a book, awesome work and knowledge 👏

[@xnj_]

Love this type of content

[@TheWhoisbigman]

What about us old guys in our fifties and sixties who at one time were advanced but are now on the decline fighting to keep our strength and size and remain somewhat competitive?

[@peppers1616]

Thank you very much for the videos and the infl man. The book base strength was really useful

[@mchidley1]

Very good overview. Very clear guidelines to evaluate and sift all the advice out there. Could only benefit by adding special considerations of older lifters who have to build recovery time in regardless of the method

[@Oho159]

amazing as always

[@kukunaokalabegay5586]

This really helped clear up definitions and concepts of other styles of training.

[@mamunurrashid5652]

A very helpful video....Thanks for making it.

[@Tim_flips]

Been hitting some blocks in my training recently, hopefully this can help me get back on the right track!

[@adgcih1689]

Very interesting as usual!

[@SteveW67]

Just found your videos, great stuff really interesting. I'm currently following a programme by Andy Baker (Garage Gym Warrior) which is % strength based. I was wondering about your thoughts of strength training for us older fellas 60+ ? I listen to SS and GreySteel with Sully and of course Andy Baker as they aim more at the older population. Thanks for your time and these videos, we can never stop learning. 😎👍

[@kenkenly3785]

This is a low BS high quality content channel. As a newbie 60+ lifter myself I find that some programs I have to tweak a bit for myself. Currently doing a modified Cube Method. Looking forward to starting Alex's Bullmastiff program next. Guessing there are not too many of us older lifters out there. Perhaps as that number increases content for us will increase as well. One can hope.

[@SteveW67]

@@kenkenly3785 have a look at GreySteel with Sully lots of info for older types that’s not for competitive lifters just preserving strength as we age. The Barbell Prescription book is very good for 40+ lifters.👍

[@kenkenly3785]

@@SteveW67 Will do much appreciated.

[@me-is3jv]

Great video, thanks.

[@breno3635]

Awesome vid

[@rythgg]

Just a suggestion; I got this video recommended randomly and I couldn't make up from the title/thumbnail what the video was about (Beginner/advanced in what?). It's going to be hard for people to find this video when searching for strength training. Great video though!

[@AlexanderBromley]

I didnt anticipate non-followers seeing it. Ill tweak the thumb and title. Thanks!

[@SCR-gz9wg]

What would be a better choice after 5x5 and madcow 5x5 - push pull legs 3 days per week or wendler 531 or nsuns 531 or juggernaut?

[@ln4320]

Bromley got mentioned on Dave Tate's channel.

[@jamesbedwell8793]

What did he say?

[@riccardocarlini7992]

Yes, second time :D Dave said that "this guy" analyse well different programs, and that is book set a very good foundation

[@zyphos9444]

@@riccardocarlini7992 Where'd he mention it? I'm gonna listen to all of the newest table talk eventually but I wanna specifically hear that part now.

[@riccardocarlini7992]

@@zyphos9444 Towards 10-20 minutes from the end

[@zyphos9444]

@@riccardocarlini7992 Thank you!

[@casperthegst]

this video is awesome

[@syeddentals]

Thank you Sir.

[@denoffitness3379]

Amazing

[@iloqin]

What are your top 3 programs for each section? I literally been lifting a couple of years, but not at the 400 squat mark, hard to do a million variants for size in a home gym (my garage with a power rack and dumbells)

[@AlexanderBromley]

All of the principles in each hypothetical phase are completely relative. There is a wide spectrum of successful programs that range from super-minimalist to widely varied. You can get enough variety to build your foundation with mainly a barbell; I would play with pauses/tempo, higher rep ranges and use body weight movements like lunges, split squats and step ups as finishers. Make sure to include some straight squatting in your 'strong/competitive' stance specifically for building confidence and skill in addition to the other developmental variants.

[@smolkafilip]

So... if I train in the Narrow style of programming (frequent, full body, sub maximal work, same lifts every time) it would be a good idea to periodically do say 8 weeks of more Western (maximum efforts, body part split, lot's of accessory and higher rep work) type of programming to even out any imbalances and strengthen the any muscles which are not optimally used doing the big three?

[@AlexanderBromley]

You are on the right track with taking time to even out imbalances and vary the amount of work, but I wouldn't recommend switching your entire training split to do so. Each method of training has a learning curve that takes time to get down and, while there isn't an obvious reason it wouldn't work, I can see pitfalls with making changes that big. If you like your current method of training, you can look for examples in other programs of similar blocks (off-season, hypertrophy, volume, accumulation... whatever phase it might be called) and go from there. Widening your base with a high frequency program generally just requires incorporating a few more sets per exercise in a slightly higher rep range (more volume) and adding 2 or 3 isolation exercises at the end of each workout.

[@smolkafilip]

@@AlexanderBromley I was thinking of doing westside for skinny bastards for that block. I ran the program before and it worked for me plus the accessory work is very variable and allows me to fill it up with exercises that I know I was able to do well in my beginner bro split days. I did not stick with it because I did not know how conjugate worked and failed to realize that I was supposed to rotate my maximum effort lifts, so consequently I stalled in a few months, but even with that I did make fast progress while it worked and it worked for long enough even with the mistake for me to re-use it in a temporary block. Plus now I know what I did wrong.

[@shalvami]

Please review The purposeful primitive

[@_d0ser]

How does this work if you don't have any need to peak at any point on the path to "advanced"? If I have no interest in actually competing but still want to hit a 7, 8, 900+ pound deadlift in the gym, how does that change things?

[@quintongrobler5194]

Dave Tate sent me here. Subscribed.

[@markokarkkainen2287]

Same

[@improvebystrength]

Very interesting💪🏻

[@CarlitoGio]

5x5 stronglifts for novice and beginners and 5x5 madcow for intermediate , how about for advance lifter, whats the best program to use?

[@its_james_fitness]

Hey Alex what do you think of front squats for quad hypertrophy? Any other purpose they serve in powerlifting? I notice they come up a few times here

[@AlexanderBromley]

It's a default squat variation in a lot of programs. Yes, it will demand more from the quads, but it also demands more from the upper back and midsection. It also requires much less weight than a back squat, meaning it provides a meaningful stress without requiring a lot of overload and the hit to recovery that comes with it. Fantastic overall exercise.

[@Schlook]

Id argue that the front squat is the better exercise for non-competing weekend warriors. Its harder to overload and injure yourself, you get great returns for your abs and quads and the carryover to the back squat is great - having problem keeping upright in back squat -> do front squat for 2 months and you will see an immense improvement. Id also argue that its quite demanding for your cardio so that's a bonus.

[@thethunderbulll]

Amazing content... Just a suggestion... Please use mic 🎤🙏🙏

[@adgcih1689]

Hm amy links for the Facebook group?

[@user-en5vj6vr2u]

Based on those traits, my bench is intermediate but my squat and deadlift are beginner. What do i do 😅?

[@etrephesm]

As a beginner that squats 275 i dont know wut de feq to do

[@demoncore5342]

Dude, I'm an old meathead that got back in to weights after a decade of sex druggs and rock'n roll just before the beer bug hit, so what should even considder my self? Two months in after the last lock down, I'm back to 2, 3 and 4 plates at some 140lbs, but dude, I feel I'm getting old and rusty. Yes, I am getting better by tweaking my technique, even tho I could coach with the shit I had done. So what should I considder me to be?

[@asablack1364]

Can you improve your audio quality somehow? Maybe a different mike. Great content though, thanks.

[@rizvabahrum3779]

Yeah that one Mike is weird. Who is he tho? Need to find a better Mike ;)

[@McMeatBag]

Dave Tate mentioned you in his programming podcast

[@AlexanderBromley]

I saw! Was pretty damn exciting.

[@zackery3266]

My lower back is preventing me from squatting and deadlifting heavy, going to lay off it and swap out for leg press and other machines, would my numbers regress? any tips

[@AlexanderBromley]

Depends where you are at. If you are a relative novice, you could potentially continue to get stronger if you applied yourself. Someone who has more strength built on squatting and deadlifting will have trouble not de-training if they can't do those movements. Tip is to stay away from anything that hurts and take the work you can do SERIOUSLY! Also, find why your back is hurting and address it now. Mobility, technique, injury, underlying issues, etc.

[@zackery3266]

@@AlexanderBromley I could squat 100kg for 3, deadlift 100kg for 1 (didnt train much deadlift because of the lower back). Thanks a lot for the advice!

[@wer8990]

@@zackery3266 In case you haven't already and are reading this comment: I highly recommend you to watch the videos on back extension by kneesovertoesguy, working his magic with people who got nagging injuries. Cheers, and have a nice week!

[@polmeh]

This WHOLE PATTERN

[@fromsteph2you478]

What the Facebook page?

[@jamieknight2139]

W vid

[@MerryMonarchButterfly-vu1el]

I. Think. I. Need. Bobybuilding. Program

[@bettereveryday2863]

Hey im in high school i weigh 134 bench 200 deadlift 445 trap bar ,squat 285 and clean 240 wat are your thoughts

[@AlexanderBromley]

My thought is that its not a good look to go around the internet pan handling for compliments. You know thats good or you wouldn't have posted it under 3 different videos. You don't need me or anyone else to repeat it. If you're striving for real status, like legend mode, let your actions speak; they speak when you dominate the competition and they speak when you're humble everywhere else.

[@boxman_ninja0819]

But I thought it was as simple as training harder than last time

[@BluetoothDummy-m2c]

Davis Melissa Lee Sandra Walker Robert

[@sambsialia]

👍👍👍🖖

[@AdrianScottty]

Miller Jessica Robinson Michelle Thompson Cynthia

[@GlendaPhillips-f8r]

Lee Matthew Davis Thomas Williams Sarah

[@JoseGonzalez-i2n]

Garcia Christopher Rodriguez Dorothy Martinez Dorothy

[@CigEconomy]

That is exactly what I say to all of the elitists who hate on starting strength. Congrats, you're a a late intermediate guy now who needs more complex training. Great. The vast majority of the population however are dumb novices and need strict programming with strict rules to build discipline and ensure compliance. I appreciate Mark Rippetoe's dogmatic approach for that reason even if it's technically not the very best way.

[@AlexanderBromley]

100%. The important takeaway is that a lot of approaches work and they all have different rules for how to keep working. With most new lifters, compliance is most often the limiting factor. If a program addresses that, it is the best system by default.

[@CigEconomy]

@Colin Stevens I don't feel that the first stall is long enough for most people to learn the lessons. I think the three stalls as prescribed is fine. It shouldn't take more than a few months and after that, no need to try and milk the program further like some try to do. I'm just speaking from personal experience. I felt pretty confident going forward after SS. I didn't even do the Texas Method when it was over because I felt that there were better intermediate programs.

[@CigEconomy]

@redblackflag Well the biggest flaw of SS is GOMAD imo. I half assed it, on my best days probably got down half a gallon. But I was definitely eating enough. If there were more explicit nutrition instructions I don't think most people would have an issue with recovery.

[@CigEconomy]

@redblackflag Barbell Medicine programs. I didn't like them.

[@CigEconomy]

@asis I did the Barbell Medicine programs but I didn't like them. I think Texas Method is better although it can definitely use some tweaks.