10x10 on squats seems like the title to a horror movie

I'm a molecular biologist. When someone in my field reports on the activity of an enzyme, for example, the values in their study are a summation of at least three tests of a specific variable in very controlled conditions. If you're working with bacteria for example, you can make sure that every cell you grow is not only grown on the same media, but from the same lot of that media, same incubator, same instruments, same researcher making each measurement. What you learn from that enzyme assay is going to be solid and most importantly, another researcher can replicate those results. By comparison, academic studies of training methods, however well designed, overwhelmingly rely on college students with a wide breadth of behaviors that are going to throw your results into absolute crazy horseshit jail. If you could study training in a really controlled environment, say with lifters in a training camp who have dietitians and coaches, then you can maybe rely on those conclusions for your own training, if you comb through the methods section of that journal article and figure out conditions. TLDR: listen to Bromley.

This isn't related to the content of the video but I wanted to mention that your audio is some of the best I've heard of any fitness KZfaqr. I'm a voiceover artist and I'm impressed with your setup. I see you recording with Audacity instead of just using whatever audio the camera picks up; your mic positioning and distance from your mouth is very good, I don't believe I've ever heard a plosive in any of your videos. Is your room treated? There is some room noise but many fitness KZfaqrs are echo-y messes that can't be understood half the time. You've brought the most out of that Blue Yeti.

Great video. A lot of science is just not useful, at all. And I see people using them to construct programs and it's just absurd. It's so, so individual.

Review the other opinion on training - Liliebridge and Stan Efferding and Mentzers and Dorian Yates HIT :)

These more office hours type videos bring a really unique and informative vibe to the channel. Keep it going my man.

‘It works so well I actually had a kid cancel on me’ LOVE IT😂

Remember doing 140kg on deadlifts for German volume training. Hands were fucked up for weeks.

You’re so criminally underrated. I have learned a lot over the years and not many influencers teach me anything I haven’t already learned. You however, bring up interesting topics and perspectives that most people don’t think about or apply. You’re an intelligent and insightful lifter. We need more people like you, alpha destiny, Jeff nippard, and Martins licis. All lifters whom I respect

Base Strength has changed my entire game. Looking forward to a lean 40 pg book packed to the brim on Peak strength!

250lbs lean to 300lbs lean. I’m pretty sure they’re upping the volume of more than just their training if you know what I mean....

It's crazy how simply and well put the information in this video is. Excellent

The trick is to pour your vodka+ energy drink in a tea mugg and remember to gently blow on it before taking sips as if its hot. #ZoomPro

10x10 for accessories is worth trying for a meso.

This is insanely insightful with regards to looking at the nexus of variables surrounding training and how studies can be null in this area. Thanks, Bromley.

Keep it up Alexander always love your videos on these programs and different ideologys

The best. Thank you Bromley.

About the shorter book format, will they still be printed? I'm old school, love a physical book I can flip through, earmark, get dirty fingerprints all over

I wonder if supersets could be counted as part of those 10 sets. If so, I'm actually doing even more than that for specific exercises. It mostly happens on weighted squats, weighted calf raises, ring body rows, and on my isolation work. Mind you, my rep ranges are far larger - more in the 20-40 range before supersets (>50, 60, 70 reps with 2-5 supersets) and weighted calf raises (body weight +60 kg) in particular can go up to 150 reps (currently) when including the initial set+supersets.

This is a seriously good video

Imagine this man at your thesis defense with questions about your work.

Excellent video

Sir, I’ll take a serving of those buffness stretch marks please.

Listen carefully at what he says up to 1822 this is what you really want to focus on. Just think about it there is no other way actually think about it you are stuck at some point right so you know you cannot lift such and such a weight, what's the next step. The next step is to add more volume at a weight that you can see some type of progression just as he said. Trust me on this one you would rather see yourself doing volume at a weight you can handle been trying to force yourself into an injury lifting weight that you thought you could handle for you are really hurting yourself because you have not gone through the adaptation process that allows you to lift such-and-such a weight without injury strain.

Stretchmarks are just sprinkles on the ice-cream.

I'm thinking to run this, if got nothing else than I'm tired of beating myself up with the intensity style I'm doing now.

Jeff Nippard drives me nuts sometimes

Look at your muscles, is the specific muscle you pay attention to bigger one or a smaller one in terms of your own genetics and advancement in training. If its bigger you can probably count on doing more volume for that muscle, if you have a poor chest development and muscle are genetically smaller it's very likely you can not handle same amount of volume per session for chest, maybe try push harder with more frequency through out the weeks / months instead to stimulate it but not exhaust it so you recover.

Thank you there is a lot of u the out there with this place description volume no more than 20 sets

Excellent video coach, your channel is full of quality. Some questions :What would you change in GVT, if you were coming off a high volume, or low volume program? How long would you stay in it? would you change % and reps after a month or 2?Last, would you change volume for lifters over 40? thanks.

Just curious ... which "other stimulant" were you considering switching to? /s 😁

10x10 I've always found to be a good Plateau breaker. Outside of this, I've never experienced great development of a main lift from it but it's good for assistance work (single joint)

GVT doesn't start at 10x10 it has 3 phases each phase is 30 day each phase has a 15 day accumulation stage and 15 day intensification phase 1st phase accumulation is 5x10 2nd and 3rd 10x10 intensity is 10 x 6 it is done at 50% 1RM short rests and controlled tempo it's very hard squats 10x10 going bring tears

Great vid! Small question- on a weekly volume progression , would you program the squat sessions to high volume, low volume and medium volume? I wonder whenever adding a set to each of those as time progresses is viable , or rather have the light days go extra lighter as the volume increases, in the same fashion you would on the last weeks of intensity blocks. Does base strength has some example of such progressions?

So i haven't watched the video and im hoping master bromley doesn't recommend doing 10x10 because if he did I would probably try it lol.. I've done 20 rep squats and that is just brutal. 10x10 seems terrible for no reason. I'd rather just do 5x5 be done. But I'll do any split if I think it will give me an edge.

Freddi Smulter (4-time world champion in bench press) just said in an interview that he made a volume of 130,000-220,000 lbs per week on the bench (+ other bench movements). In addition to this, squat, dead lift volume. We can do some calculations and then think about why the bench result does not improve :)

I made the twerp grow so fast he got stretch marks 😂 that should be a compliment

Oh my God, can you imagine that kid who goes “Coach! I’m getting too swole too fast! My skin can’t keep up with my enormous muscles! You’re fired!” xD

Will your review of RTS be coming out on KZfaq eventually?

Alex do u think at 44 , just wanting to stay strong, feel good and not so sore, the book would help me?

Very well said and could not agree more. Too many channels pontificating based on that one mediocre 5×10 vs 10×10 study. Guys ask me all the time how I built my back and when I tell them I do 15-20 sets of pulling movements every time I set foot in the gym (3x week), their brain malfunctions and they return to the once per week "back day" routine which built their stick figure.

About ten years ago I tried GVT and today I would say it is NOT ENOUGH volume.

What are your thoughts on wenning warmups for natural lifters? Is it unnecessary junk volume? I believe in what you say and I hope you can share your opinion. Thank you very much

I'm doing full body 3x a week. Mainly compounds. 9 exercises per workout. 9 total sets. 45 minutes workouts. The 1 set to momentary muscular failure. I'm looking forward to my workouts again. Volume beats you down. Stimulate don't annihilate

Don't get into argumentz with them. Just let them remain oblivious.

Jacked and Tan 2.0

Maybe you'll get to this comment, maybe not. How would you recommend something like this in terms of volumization for some one who is running more of a concurrent model? Add volume on the supplemental/ accessory and " wave them"?

Can you explain why I'm getting crazy gains when doing 10x10?

You releasing RTS review on KZfaq?

10x10 is too much for most working joe blow lifters -- I start my offseason with 5sx10r adding a set a week until I hit 10x10.

so ur telling me a kid got mad cuz he got bigger :/ dafuq

WOW im learning more about bodybuilding from this then from most sources on youtube. How many people are saying volume is important? Ive always heard you should only spend 1 hour in the gym, 15 sets per workout. F'ing fake natties

Try 100's

Volume is for people who have no life and dont like reaching their full potential. I probably have more muscle at 60 than 90% of men half my age. It didnt happen from training 6 days a week. It happened from training 1 day a week..

I think he omitted the fact that it's mostly because of heavy drug protocols that BBs can train more time.

10 x 10 ftw

Maybe 20 x 20 lol

Shit load of ads in this

I don't have to watch the video to know your take on this 😂 load of junk volume, low effort sets and cookie cutter volume prescriptions with no allowance for individuals recovery needs. Great content recently👍