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@AlexanderBromley2 ай бұрын
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
@Ozk-nq9qr11 ай бұрын
This man is highly under appreciated he deserves a lot more recognition than he gets
@zsahe2111 ай бұрын
Absolutely
@drno6211 ай бұрын
...which one? Pavel or Alex?
@d0nnerhall93211 ай бұрын
Thats true!
@cyrusv7711 ай бұрын
@@drno62yes
@brockburns257511 ай бұрын
Strongly agree
@brianbelden877111 ай бұрын
Pavel is the master of teaching someone that has a regular day-job how to train for strength. Nobody wants to be super sore when you have to move boxes around a warehouse all day. I’ve been following Pavels work for years, and if someone is looking for some awesome training goals, his Strong First certifications (SFG 1, SFG 2, etc) are REALLY good, useful, real world goals. Also, don’t sleep on his Simple and Sinister book/programming. Even though it’s a kettlebell book, the principles work with any barbell lift.
@ryanrogers821111 ай бұрын
HIS BOOK BEYOND BODYBUILDING IS INCREDIBLE AS WELL.
@HagakureJunkie7 ай бұрын
If you actually moved boxes for a living, you’d be strong, not weak like you are. Construction workers lift weights AND work all day.
@lukedavis67114 ай бұрын
You do to a point but eventually theres no more gains from it and just years of exhuastion @@HagakureJunkie
@JunglebtcАй бұрын
@j.5221 Your an idiot . When you do manual labour been excessively sore from weights impacts your job makes it harder. I guarantee you don't work physically and train . I've had both sedinary and physical jobs . I train differently for both . You can train to failure/intensity max while working from a laptop and be sore no sweat . When I'm using machinery for marble floor restoration/maintenance I train leaving 2 reps in reserve so as not to feel like shit when I'm on my feet 8-19 hrs per day
@jculbert222111 ай бұрын
Pavel and Dan John are both guys who deserve much more coverage than they get. Hell, Dan is still totally open to fitness podcasts calling him up for a chat, but none of usual names ever seem to do it. The two of them have made an art out of both minimalist programs (when needed) and extremely simple, back-to-basics training that gets results. It's a shame more people haven't heard of them.
@hasanc152611 ай бұрын
Dan John's easy strength program is criminally underrated
@AndJusTIceForRob11 ай бұрын
Yup! Fun fact: Marty Gallagher supposedly helped get Pavel on the map. He said they were having steak together at Marty’s house, and Marty learned of Pavel’s credential of Master of Sport in Kettlebells. Marty suggested Pavel take the KB thing and run with it in the US, and Pavel told Marty that KBs are too hard and that the average person isn’t going to want to put in the work. Anyway, I guess Pavel took the advice anyway, and I’m glad he did!
@farstrider7911 ай бұрын
Yeah, I heard Dan first on The Art Of Manliness. Great program!
@oldnatty6111 ай бұрын
Naw! The guys to read are Randall J. Strossen, "Super Squats", Stuart McRobert, "Brawn", and all his "Hard Gainer" mags, Brooks D. Kubik, "Dinosaur Training", and anything by Dr. Ken.
@Silence-and-Violence10 ай бұрын
@oldnatty61 what do you think those guys have shared that is unique that other big names haven't touched on as well?
@prostrongmanzack11 ай бұрын
Pavel!!!! This was my first strength book ever. "Power to the People!" From Russia with Love!
@therealforestelf11 ай бұрын
5 years back I got pretty tired of training (was more like a chore, didn't feel like spending hours upon hours in the gym) so I just did 2 sessions with 2 exercises (Dips&Deadlifts; Frontsquat&PullUps) for 3x5/3x3/3x5/3x3 until eternity. in the low motivational weeks I had only 2 sessions when I felt like I got more motivation I did up to 5 sessions a week. worked well, kept my gains and did some more without doing anything fancy (already had 4 years of training xp so basically still bambi). high frequency is dope, marathon sessions at the gym more than once or twice a week is a chore though. respect to all strongmen & bodybuilders out there, you guys are insane and I love you for that lmao
@jacklauren935911 ай бұрын
How many hours do you guys spend on anaerobic system? 2 hours? 1 hour or less is enough to get adaptations you want.
@farstrider7911 ай бұрын
I do suitcase deadlift/dips one day Bulgarian split squats/overhead press another. Other than a few minutes of mobility and core work every morning, that's all I do.
@andrewmaher840911 ай бұрын
This is basically my goto template. Minimal fuss, minimal gear. Maximum real life “gainz”, and you get usefully strong.
@desertshooter00710 ай бұрын
This makes sense 👏 General physical preparedness BASED
@lincolnpascual9 ай бұрын
After I got wounded and lost my leg along with a few organs, I had to rethink my training regiment in order to stay in the game (yes, I'm an amputee and still actively working in a combat capacity... fucking science, amirite) and I came up with something very similar. I go heavy only 2 days a week, which consists of lifting with free weights, resistance bands, or sandbags (I mix it up by rolling a dice) while in full kit. The rest of the days I'm either working or doing skill based training (martial arts, shooting, movement, etc). 39, 5'8", missing a leg, still holding at 175 stacked and well defined. And I'm still running circles around guys practically half my age. Fuck, I'll take it lol
@bradm150711 ай бұрын
The cycling segment is hugely valuable. It basically puts structure around something I've started realizing intuitively when hitting a wall: maybe I need to back off on the weight, maybe I need to keep the weight and just try to progress the rep count, maybe I just need a little more recovery, etc. Great job with the video and explanations.
@keithmartin64069 ай бұрын
This is probably the best explanation of strength progression in all my years of watching KZbin videos trying to figure out strength progression, thank you
@twr7411 ай бұрын
This is perfect timing. I've recently limited myself to 3 exercises on lower days & 4 exercises on upper days & it has definitely helped with decision fatigue.
@ryanrogers821111 ай бұрын
TRY THIS OUT. LOWER 1: SQUAT 3X8+, RDL 3X10+, DB LUNGES 3X12+ PER LEG. LOWER 2: DEADLIFT 4X3+, FRONT SQUAT 3X3+, BACK EXTENSIONS 3X12-15. UPPER 1: INCLINE BENCH PRESS 3X8+, PENDLAY ROW 3X8+, DB HAMMER CURLS 3X15+, DB SIDE RAISES 3X20+. UPPER 2: MILITARY PRESS 3X8+, PULL-UPS 5X MAX REPS, BAR DIPS 5X MAX REPS, DB SHRUGS 3X15+. + MEANS TAKE LAST SET TO MAX REPS. ONCE YOU GET +2 OVER RECOMMENDED REPS ON THE LAST SET YOU ADD THE SMALLEST AMOUNT OF WEIGHT TO THE EXERCISE NEXT WORKOUT. IF YOU DON'T LIKE + SETS THEN EACH WEEK ADD 1 SET TO EACH EXERCISE FOR 3 WEEKS TOTAL THEN RESET TO WHAT IS SHOWN HERE BUT UP THE WEIGHT 5-10 LBS. EXCEPTIONS ARE BAR DIPS AND PULL-UPS. KEEP THOSE 5 MAX REP SETS THROUGHOUT. EXAMPLE IS INCLINE BENCH PRESS 3X8, NEXT WEEK 4X8, NEXT WEEK 5X8, NEXT WEEK BACK TO 3X8 WITH 5-10 LBS MORE.
@dotdashdotdash15 күн бұрын
I'd like to ask which exercises you chose, and the sets & reps? Thanks 👍🏻
@twr7412 күн бұрын
@@dotdashdotdash I feel like I should preface this with the fact that I’m a 50 year old dude who lifts for funsies & getting stronger is just a byproduct & not the goal at this point. The specific exercises, sets & reps vary depending on what I focused on. The basic template remains basically the same, which helps my ADD brain with decision fatigue. Upper days are always 2 press/pull supersets & lower days are always a squat, a hinge & abs. I just change specifics after the main exercise for that day stalls, but the framework remains constant Day 1 Squat- linear progression from 5x5 to 4x4 to 3x3 Stiff-legged deadlift- 5x10 Abs- 4-5x15-25 Day 2 Seated press- linear progression from 5x5 to 4x4 to 3x3 Chin grip pulldowns- superset with the press movement which dictates the number of sets, reps stay in the 10-15 range Low incline press- 5x10 Pendlay rows- 5x10-15 superset with the press movement Day 3 Sumo deadlift- linear progression from 5x5 to 4x4 to 3x3 Safety bar squats- 5x10 Abs- 4-5x15-25 Day 4 Close grip bench- linear progression from 5x5 to 4x4 to 3x3 Neutral grip pulldowns- superset with the press movement which dictates the number of sets, reps stay in the 10-15 range Wide grip bench- 5x10 Wide grip pulldowns- 5x10-15 superset with the press movement
@JustinRudd4211 ай бұрын
If you follow Dan John at all, he has the concept of bus bench and park bench workouts. Power to the People is my goto park bench. I also use it quite frequently when work gets overwhelming. I can get up early and bang this out in 15 minutes. Spend 15 minutes after that on the rower or my bike. I’m not going to break any records doing that long term. But at 5 days a week, I can maintain my strength, and even drive my deadlift and overhead press up a bit if I have to stay on it for a month or two. And it does feel like “cheating”. 15 minutes. In and out.
@hdcdry0311 ай бұрын
My work gets crazy busy in the spring/summer months. I drop to 1 compound lift, 1 other lift for 4 sets compound 3 sets other lift at these times. 5 days a week. It keeps me working but i never get super sore or destroyed. I do that till September/October when things slow down again then get back to strength building.
@aatiles01879 ай бұрын
I got this book 15 yrs ago and tried it. Best physique I ever had and strongest I ever was. The other trainers called me Two Set Tony and laugh. My retort was to take off my shirt and simply say it works. The laughter stopped. It's a strength program, not hypertrophy, but things will grow that need to grow. Well, I've got good genetics. At 5' 9" my weight went up to 185. My calves grew, my back blew up and my legs looked like tree trunks. Even my hard to grow shoulders grew. Instead of single arm overhead press, I did incline dumbbell presses utilizing the same everyday concept. I was a lean monster. Oh, yeah, even my obliques grew. The secret not talked about in this vid is the concept of total body muscle irradiation, contract every muscle in your body with each rep while you try to squeeze the barbell into spaghetti.
@seankenny1009 ай бұрын
I haven’t read the book. When you mention utilising the same everyday concept do mean you did this every day? Thanks
@Strider864 ай бұрын
@@seankenny100it’s a 5x per week program. When it gets heavy you can switch to 3. Hope you’ve gotten the book by now
@mznxbcv1234513 күн бұрын
go on?
@FiddiTwo11 ай бұрын
will reiterate i could listen to these analysis all day long .. not cos im gonna change everything everyday, but i love thinking about the process in different ways.. thanks!
@michaelmcdonald162010 ай бұрын
this style of training is so intuitive and approachable for so many people
@dw552311 ай бұрын
Did a cycle of this when I was super busy last year. Managed to set new PR's in the one arm press, barbell press, and deadlift without feeling like I'd been run over by a truck, which is getting harder to do now that I'm north of 40.
@j.r787210 ай бұрын
Excellent! Thank you for sharing!!
@justinhurley733711 ай бұрын
I’ve enjoyed so many of your videos, but this might be the one that will impact my lifting the most. Basic, easy to grasp method of adjustment and customizing a program to how I’m responding to the training. I feel genuinely smarter after watching this. Thank you for all the hard earned knowledge you share!
@edzegles893911 ай бұрын
Great video. Makes total sense.
@mat759311 ай бұрын
If you would like to learn about about this style I highly recommend Pavel and Dan Johns book Easy Strength.
@AAkCN19 ай бұрын
Hey Bromley. Superb video and philosophy. I thought about the same stuff like a year ago and decided to focus on deadlifts and dumbell chest/shoulder press variations. Really helped me to get better at the foundational level and also realistic to consistently work out. Now that I feel more confident than ever in how I do the exercises I started your 70s Powerlifting programm. Lets see how that goes. Thank you very much for the good quality videos. Thankful to the algorithm as well who brought me here some weeks ago
@MasonMcLeodFilms11 ай бұрын
Fantastic video, in the age of fitness influencer gurus and optimal training, it's very refreshing to hear someone talk about as long as you use progression, and ADAPT, use different types of progression depending on how you're feeling, where your body is at, that is all it really takes to get stronger. I'm also a very big fan of approaches that take into account not everyone wants to be in the gym 6 days a week, not everyone wants to break world records, they just like lifting weights.
@K0bbii11 ай бұрын
I like basic stuff being only half a year in alot of this advance stuff goes right over my head Thanks big man
@venividiscripsiaeternum20 күн бұрын
In ode to Mentzer. Basically Heavy Duty.
@zalibecquerel346311 ай бұрын
Outstanding video! There's a lot of talk about this program, but this is the first youtube video I've seen outlining the program in detail. Personally I had a lot of fun running this for a couple of months while trying to lose some body fat. Get yer lifts done in 10 minutes (I did block pulls plus overhead kettlebell press), then go for a long walk for at least an hour, five days per week. Lost 10 lb in a couple of months, and my strength went up. Those who like this style might enjoy Dan John's Easy Strength, or Easy Strength For Fat Loss. Similar idea, but 5 exercises.
@arsey511811 ай бұрын
Stuart McRobert wrote about extremely abbreviated routines like this 35 years ago. That said, I have tremendous respect for Tsatsouline and his body of work.
@jakemaxwell280011 ай бұрын
I love Stuarts books, great method for average naturals
@oldnatty6111 ай бұрын
His Books, but even more his magazine was an absolute game changer for anyone willing to listen.
@Wizard-ys3vf11 ай бұрын
I used to have a subscription to his magazine Hardgainer I loved it !!
@oldnatty6110 ай бұрын
@@Wizard-ys3vf I have every issue.💪
@leighwallis578226 күн бұрын
Was that bodybuilding a scientific approach and Brawn??
@AndJusTIceForRob11 ай бұрын
I remember reading this book and following this program in the summer of 2008. It was a great time!
@MadayMaday11 ай бұрын
I like learning about these different methods, as it teaches you different levers you could be pulling to achieve your goals. It a good way to shock the body and keep things interesting when things start to get boring or you really hit a wall.
@andrefernandes622 күн бұрын
This was great! Learned so much!
@Pastapillow11 ай бұрын
Yay a new bromley video. It had been a few days. My life is empty without bromley videos
@ShiftyBTW11 ай бұрын
Bromley and Pavel? It's an instant thumbs up
@mat759311 ай бұрын
Would love to see you and Dan John having a chat about the 'easy strength' style of training, especially with his latest book the Easy Strength Omnibook.
@Oi-mj6dv5 ай бұрын
I love this philosohy. Ill take a seat and grab the notes on this one. Thanks bromley. Ive always loved this type of approach. Many people just dont ask this question enough times and this is an actual mantra in other fields: what the minimal dose that produces a positive adaptation? Once you find It, you can always increase It over time but if you dont find It, you might be pushing It to the high end of the range quicker than youre supposed to. Its good to take a step back from time to time in order to take a leap forward further down the road
@jonpeva2 ай бұрын
Fabulous observations, appreciated.
@toddchamberlain78210 ай бұрын
Excellent explanation!
@heveyweightheveyweight539911 ай бұрын
I have all your books an still come to listen . Alex has a gift of gab
@lusitanus650411 ай бұрын
I got " The naked warrior" by Pavel when I started chalisthenics way back. It was just 2 exercises also
@abrahammathew951911 ай бұрын
Love your content.
@andrzejkulinski188610 ай бұрын
Great video. Would be great to hear your insights on 2 related programs: easy strength and mind over muscle aka 5x5x5
@wordsworth4126 күн бұрын
Great job, brother!
@tbird44682 ай бұрын
This is excellent!
@LeeronCarbuncle11 ай бұрын
I've read this book more times than I've bothered to count, Pavel's PTTP Professional and Beyond Bodybuilding are incredible too, I go back to these books so often to re-read a chapter or two
@KingdomFTX11 ай бұрын
😎Have you done more than read it? What have your results been from implementing it?✌️
@ryawilliams383511 ай бұрын
Its great that deadlift has taken the place of incline bench... my upper body build is rare in most gyms.
@Copeman999911 ай бұрын
Lets go boys, another whiteboard video. Looking forward to this.
@jamespurchase40357 ай бұрын
So good. Thanks. I always learn something new from an AB video. And knowing the important bits to wash was useful too. My gym cohort will be grateful 👃👃👃😂😂😂
@porqpine5311 ай бұрын
The best rehab “gains resurrection” program I’ve ever done was from Dan John’s East Strength, which he’ll admit is heavily influenced by Pavel
@SriranjanSeshadri11 ай бұрын
Great video. I admire the work of Pavel, and a bigger admirer of Dan John. I follow Dan John's 'Easy Strength' program after 6 months of a typical body building program. It is remarkably simple and requires only about 30 minutes in the gym. Best part is, it just works. Would be keen to learn of your opinion on this program/approach.
@RebuildingSaad11 ай бұрын
Dan John's work has been a game changer for me too! I love his podcast as well.
@edwardfranklin415218 күн бұрын
Excellent so interesting thank you.
@JohnRhodes-lv3rg7 ай бұрын
The barbell deadlift and KB one arm press is a good workaround for people nervous about one arm Barbell press.
@GuitarKitchen11 ай бұрын
Thanks for the video - I didn't read that book but I did read the Simple and Sinister book. It's very similar. KB swing and Turkish Getup. It's a great concept. I also read another book Built from Broken. It has a 4 week cycle. Basically, the each week of the month focuses on a different reps, timing and load. Best wishes!
@Rigg999-zz7nc4 ай бұрын
I would not have the strength I have today or have found my love for p lifting if I didn't find a old beat up copy of power to the people. After that I bought beyond bodybuilding (Heise shrugs.. suitcase deadlift..the sheko program!!!) Pavel books are worth the money. Such good knowledge for beginner to intermediate lifters... Love what you do Bromley love your channel!!thanks brother
@racebannon73555 ай бұрын
Great video 👍
@johnlammergeier2890Ай бұрын
Mentzer had the 2 move workout once per week, worked great
@michaelcale27211 ай бұрын
❤ good info - food for thought
@andrewmaher840911 ай бұрын
When I saw the video title, I wondered if this was about Pavels PTTP… Power to the People was a game changer for me. In particular the “Bear” program that is mentioned in the book. In 2007, with very little equipment, in a tiny apartment, I paired deadlifts and Floorpress. Over the years, my training has evolved, and devolved, and evolved, but my goto is still my homemade version of Bear, pairing Deadlift with Floorpress on day 1 and Frontsquat with weighted Chinups on day 2. Whole template can be done with a barbell, a pair of sawhorses, a decent doorway chinup bar and a bit of rope for the weighted chins. In a tiny studio apartment.
@scal71229 ай бұрын
How many days a week were your doing that?
@scal71229 ай бұрын
Im assuming 2 but was it also 2x5?
@robbybeauchamp5 ай бұрын
@@scal7122 Sorry for the late reply, but if OP was doing a version of the "Bear" program from Pavel's PttP, it was probably 3-4 days per week. Bear is a much higher volume version of PttP, where you do the same DL/Press with your Main set of 5, a set of 5 @ 90% Main set, and then multiple sets of 5 @ 80% Main set. The 80% sets are done on 60-90 seconds rest and continue until fatigue starts to affect form. Once you can't get 5 crisp reps with good form, your're done. He doesn't give a prescribed number of 80% sets, but says it could go as high as 20 if you're fresh. The trade off for the high volume is decreased freqency. Pave says 2-3 Bear workouts per week in the book, I thihk.
@scal71224 ай бұрын
@@robbybeauchamp thank u buddy
@bigfoot14eee9911 ай бұрын
Good job! People really need to hear this. You don't have to be optimal all the time. Far better to show up and do something sub-optimal than burnout, take 3 months off, and lose the gains entirely.
@farhanisrak576111 ай бұрын
Amazing video
@ac41857 күн бұрын
Great stuff. With how short this is, what would be a proper warmup? A few warmup sets?
@nicholaskendrick896711 ай бұрын
I work in construction and it’s hard work I have only trained twice a week for the past 20 years with full bodywork outs and it works for me
@dominicamend389 ай бұрын
Rad video! I unknowningly have been training like this for a little while now and it's validating to hear that it has some merit. I'm not a strength athlete, I'm a rock climber, so take that for what you will. Previously, trying to balance weight training as an accessory to climbing has been a pain in the ass. It was like trying to juggle two cycles at the same time and figure out what would be the most impactful for my performance and when. Absolute clusterfuck. Eventually, I gave up on it and decided that outside of climbing-specific training, I only needed an antagonist and something for my posteriror chain, so I just started overhead pressing and powercleaning (I have some history in the olympic lifts). Immediately life became more simple, I wasn't swamped in volume, and I actually saw some progression in these lifts that pretty well translated to climbing. I'll probably run a proper cycle for weightlifting again in the future, but for now, this is sick.
@PompousPicard1Ай бұрын
I’m in the same boat. I started climbing 2 years ago, after about 10 years of lifting. I’ve been trying to get back to strength training - both because it’s fun to lift and be strong, and also because I’m 45 and want injury resistance and general fitness. This program could simplify a lot for me, while still inducing strength gains that will likely translate to climbing.
@danielkemp658211 ай бұрын
Yeah man, I have jsut got back into training & even though I have decent knowledge on all this stuff, I just want it to be simple. No plan to really compete, just want to feel good & strong. Aimed for 4 x week split, only hitting three. 4 lifts max at - 6x6, 6x6, 3x12, 3x12 - 2 min rest between across all (1:45 & into set up). Aim for at least 2-3 compounds (Usual squats, bench, deads, overheads, rows, pull ups, dips) other's hit what I think needs it such as face pulls, flys, ect. Pick a weight that is tough as on that last set or two & if I hit the weight that week, bump her up a little. Fees good, feels simple. When I plateau, will look to keep the same rep/set/selection & rest time as it makes workouts feel hard, intense & fast. Will look to put a bit more in regulation on weight with % of max but making progress now. May even keep the 3 day a week only, getting older & recovery is hard. Throw in something more to round out my health such as sprints or something.
@richardmather190611 ай бұрын
I think there is a pretty fair size audience for simple programming. You have those who don't have a ton of time to spend planning, never mind, doing, complicated workouts. And you have those of us who burnt ourselves out on more elaborate or taxing programming. Take them together, that is a fair size group.
@ae74689011 ай бұрын
Very cool. As a dad of 3, I have kinda evolved to something like this. But my macros haven’t followed suit😮 I’m still eating like I’m playing college football 🏈 🙄 Thank you for validating! I will commence eating like a responsible human 💪🏻
@russ8769 ай бұрын
This one’s going in my library.
@pwilsonkelly11 ай бұрын
My strength focus now revolves around the full clean and press and the snatch, either with a barbell or a dumbbell. Anywhere, anytime, any day. Same weight - just for maintenance (not interested in hypertrophy). I mix in calisthenics (dips, chins and shrimp squats) Tsatsouline style grease the groove, skipping and stair sprints. 58 years old and I just want to be athletic and mobile.
@jprp9997 ай бұрын
WTH is a Shrimp squat?
@pwilsonkelly7 ай бұрын
kzbin.infoa3aw-5vDM2E?feature=share
@robbybeauchamp5 ай бұрын
@@jprp999 It's a sigle leg squat where your non-working leg is held behind you instead of in front like a Pistol squat. Similar to a skater squat, but more knee bend on the non-working leg. Goal is to be able to hold the foot of the non-working leg with your hand so your knee is bent almost like a quad stretch. Lower until the bent knee touches the groud, squat back up. I find it harder than Pistols due to the weird balance.
@jprp9995 ай бұрын
Thanks, i might try that next time i'm forced to do a home workout.@@robbybeauchamp
@Ian.lifts.11 ай бұрын
Pavel is awesome.
@aarons987911 ай бұрын
Loved this program. One of the first ones I did and got me to a double bodyweight deadlift and bodyweight press. Granted I was a skinny kid back then. Only thing that I didn’t like was it gave you all these additional tools like specialized variety and alternative progression schemes but I was too dumb to figure them out back then so moved on to other programs.
@stanblackburn70011 ай бұрын
Love this.
@gordon39889 ай бұрын
Great video! Brooks Kubik and Stuart McRobert have some similar ideas and programs. Abbreviated programs, limited exercises but several sets at low reps….designed for most people, not folks who do it for effectively their jobs. A key point missing; enjoy it as well! Ps..Pavel had a bodyweight version in a variant of this…one legged squat and one arm push up.
@jaegerstrength21Ай бұрын
That intro had me chuckling in the middle of a coffee shop
@tomsettles687311 ай бұрын
I would use this for bench and squat. seems similar to a program I used that was 2x5 bench, 2x5 incline and 2 x 5 squat. AMRAP second set, done M-F-W (every 5 days). i made great gains from this for 8-10 weeks before plateauing.
@michaelgreen170Ай бұрын
had to save this
@BluegillGreg11 ай бұрын
I've been working over six days a week this year. In March I put OHP (heavy light medium double dynamic) on the front burner, super-setted with cable pull downs on a 1.25 lb linear progression. I still did other exercises as I could get time, but averaged just under 3x wk on OHP/Lat PD. One hack that helped was to get my first warmup set of OHP with a technique bar and plates the minute I got home, before changing clothes or, God forbid, sitting down. I went to a 20 kg bar and bumper plates on the next set. My squat has been a front squat with whatever weight is on the bar, slowing it down enough to make it hit my quads. For me the upper back work and verticality help with the OHP. It's been great to progress on something meaningful at a good rate while teaching high school and a Saturday program as a senior citizen. Thanks for the advice on periodization, Brom. I'm going to run it again, starting a little heavier than last time, modifying the lifts' stabilization and ROM for 65 year old joints. I'm upping variety on the lifts I've been missing, too.
@brettcleveland633511 ай бұрын
That's a great tip about starting your warmup instead of sitting down when you get home. I've missed more than a few workouts from sitting and not getting back up lol.
@RoidfreeSenior11 ай бұрын
Yeah, lots of ways to get it done, and Pavel had a lot of interesting ideas besides pushing kettlebells
@twistedtrailerparktales212611 ай бұрын
I've done this but with a squat and a deadlift and a bench as well as a press and did not over train at all and paid good progress. Idk that I'd do something this limited now but if I had a time machine I might actually start my career like Adam Glass the man with the world's strongest hands. He said his year one was power to the people but with pinch plate curls added in also 2x5. His second year was enter the kettlebell with dealdifts, side presses, and pinch plates on his two variety days. Year three was two thirteen week cycles of each. Amd year four was enter the kettlebell with strongman training on his variety days.
@Sonic_100011 ай бұрын
Thanks broooooooooooo
@DangRenBo11 ай бұрын
Simple can work. When I am highly time limited (but manage not to drop training completely...😂), I tend to use one of two simple plans: 1. Clean and press (with front squat in there, obviously) alternated with deadlift 2-3 days a week. 2. 3x10 giant sets of bench / row /squat at a weight I can do with no warmup. Either of these will keep me from slipping too much and get me in and out of the gym in 15 minutes, tops.
@dennisnordlund90211 ай бұрын
I did something very similar when I got my first child and in the begining it felt like shit honestly, I was certain that I’d lose all my gains I had worked for years for. But that turned out to be one of the most productive training periods in my life and made me jacked as f u c k and still affect training decisions to this day. Everyone should try a few months like that.
@marcust47811 ай бұрын
Sorry but what would be 3x10 giant sets? It's 3 sets of 10 reps, right? Or it's 10 reps minimum up to whatever you can take?
@DangRenBo11 ай бұрын
@@marcust478 a giant set is like a super set, but there are more exercises, so I just did 10 reps each of squat-bench-row, then rested one to two minutes and started another set. Repeat again.
@zerrodefex10 ай бұрын
@@DangRenBoa Giant Set is 4 exercises in a row, 3 in a row is a Tri-Set, 2 a Superset.
@DangRenBo10 ай бұрын
@@zerrodefex That really depends. Do a search. Many of the first search results support my use, and it was definitely the norm when I learned it twenty years ago, when tri-sets weren't a thing. Perhaps the definition has changed over time. Or maybe it's a regional thing because many of the sites saying four sets are UK/European.
@rebelgreen239811 ай бұрын
This style of workout absolutely works for the intended audience. It’s great for athletes who are in season and are working hard on their sport. It’s great for people who are in between seriously hard workout programs; like an 8 week Smolov squat cycle. It’s also great for lifters who have a lot of experience in the gym but little time because of jobs or families. It’s not the best for anyone who is a beginner with less than 1 year of lifting.
@StephColbertsonStrength11 ай бұрын
Super interesting!
@Pastapillow11 ай бұрын
Can you review a Brian Alsruhe program & his methodology?
@-b-sharp11 ай бұрын
Once again, Bromley; with the: "It needed to be said."
@MH-lg1iu11 ай бұрын
This is funny -- I work out at home and frequently am short on time. I was thinking how often the two exercises I usually got done were the squat/deadlift and the military press, except I would do a 5x5 scheme. If I had time, I would include core work and some rows.
@aubreygmcghee24 күн бұрын
I have his a book Power to the people and it was the first serious strength training information I consumed beyond the body building mentality. The one question I've always had about the program is whether or not it's truly a complete GPP program? For example do you need to do squats? Will your legs, soecitically your quads, get hit well enough to not need to do other lifts? Add whatever specific movement pattern that isnt hit with only one arm press and deadlift ti that question.
@benperdue135111 ай бұрын
Thanks for the knowledge Bromley. I have been busy bingeing your videos! Been a big fan of Pavel’s work so it’s cool to see you break down one of his programs. IIRC I do believe there is a hypertrophy protocol discussed in the book called the Russian Bear that uses top sets and back off sets similar to what you recommend in your programming, albeit without additional accessories. Being a pro strongman, I am curious if you have any thoughts about combining heavy kettlebell training as recommended by Pavel into a strongman training program. Do you see any benefit to doing so? Not something you see often but I have always thought maybe there could be some benefit to incorporating some.
@zalibecquerel346311 ай бұрын
I'd love to hear more about the Russian Bear too. I've never heard anyone try it. The idea is you do your first two sets, back off 10%, then keep doing sets of 5 until you drop, 60-90 seconds rest. Apparently the idea was to go as high as 10, 15, or 20 sets! (Yes, deadlifts and press). Someone asked Pavel to clarify how often to do this, and I think the answer was "Try once a week for deadlifts, Twice a week for press".
@andrewdavis672411 ай бұрын
Dan john is great too.
@Shevock9 ай бұрын
Simple is brilliant.
@Roper12211 ай бұрын
I think one of the big reasons for the One Arm press is that you don't need any sort of bench or stands. You don't even need to clean the weight.
@solarbear888811 ай бұрын
Please do Dan John's Easy Strength!
@Karonos11 ай бұрын
Hi, I started your program 70s powerlifter, and I have a question. Do I need to use the same weight in the 3 week and the 4 week? In both cases, it is advisable to use 70%one rep max. Thank you for the program, I really like it.
@sadmirtete92838 ай бұрын
@AlexanderBromley hence you talked about Pavel, I had to ask about kettlebells. Do you believe that kettlebells and kettlebell training have some benefits in therms of strength? And have you implemented them in your program(s)?
@jamesboyle822911 ай бұрын
The amount of rest between sets Pavel recommended was insane to me.
@danbablitch90667 ай бұрын
Hi, I am a big fan of your videos and I’ve been subscribed for about a year and I wanted to ask you a question. I’ve been following the power to the people program that you talked about. I actually got the book as well. It’s been a really really great thing for me and I’ve made an enormous progress but I had a question. I’m 54 and I’ve gotten my dead lift up to 480 for three and it’s going great but I’m wondering if I can get rid of the second set the 10% less set because I feel like my form goes to hell. If I take it away, do you think that would impact my progress at all? Thanks very much. 
@BluegillGreg11 ай бұрын
How about Easy Strength by Dan John?
@jorios55011 ай бұрын
I'll embed this program to my regular hypertrophy program, just for fun!
@benbraceletspurple91089 ай бұрын
I'd like to see full range pull-downs as well. A vertical one arm press is nice but the pecs will be underused here.
@jack_089111 ай бұрын
ive been lifting for about 9 months and want to get into powerlifting im able to get in the gym 5-6 days what program would you recommend
@MyMd1111Ай бұрын
True.
@LuisGonzalez-gb4uh18 күн бұрын
It seems Pavel's routines are made around the idea of combining two complementary exercises. One push + one pull-hip-hinge.
@tomatito382411 ай бұрын
I just do 2 exercises 2 days: squats 10x10 press 10x10 bench 10x10 pull-ups 10x10 I used to love deadlifts but unloading the bar, then loading it in the floor, unloading it etc felt like a chore, so I replaced it with low-bar squats which I also love. Thoughts?
@mynameisnobody393119 күн бұрын
Start the deadlift from a rack.... then you can load and unload easily.
@nikolapotpara792311 ай бұрын
I love powerlifting,doing it when im home all the time,now im on ship since im officer on conteiner vessle,now this program looks like something i could do while im not at home,but what about squats? Do you not squat at all? Or bench?
@ryanrogers821111 ай бұрын
PAVEL'S STUFF IS AWESOME
@discomallard6911 ай бұрын
I made a shorter one: 1 lift, 1 set.
@hasanc152611 ай бұрын
You should have a podcast with Dan John, he appears on podcasts regularly