"PEAK STRENGTH" is now available!! Get it and "Base Strength" at www.empirebarbellstore.com Patreon.com/AlexanderBromley
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@MV-ch3mm3 жыл бұрын
10x10 on squats seems like the title to a horror movie
@g.seeger92933 жыл бұрын
Any number... x10 and the word "Squat" next to it is an insane jumpscare
@mildlyfeasible3 жыл бұрын
Starring special guest hemorrhoids.
@MV-ch3mm3 жыл бұрын
@@mildlyfeasible you should invest in a good squat plug
@danielbrawner36773 жыл бұрын
@@g.seeger9293 cant jump if your legs are dead by the 10x10. 🤣
@lowtech123 жыл бұрын
sounds irrational, why not 20x20 then
@roebuckmckinney3 жыл бұрын
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.
@bozoc25723 жыл бұрын
Depends what are you looking for. These studies can infer many things, they aren't useless. Every cool undergrad loves 'shredding' dat legs extension adaptations studies.
@mrbouncelol2 жыл бұрын
All you've done is describe the difference between a field where it is possible to be very exact vs a one where it is not. A high energy particle physicist could do the same thing with most sciences but it clearly doesnt make them useless
@Schmuddel3 жыл бұрын
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.
@AlexanderBromley3 жыл бұрын
Wow, thank you! I literally just got the blue yeti a month ago. I experimented with some lavalier mics for my white board presentations with very mixed results. The need for better audio is actually what led me to take my setup to the desk.
@GVS3 жыл бұрын
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.
@lowtech123 жыл бұрын
Review the other opinion on training - Liliebridge and Stan Efferding and Mentzers and Dorian Yates HIT :)
@ShshahHxhsjsАй бұрын
He did
@CsaVage903 жыл бұрын
These more office hours type videos bring a really unique and informative vibe to the channel. Keep it going my man.
@ppp135243 жыл бұрын
‘It works so well I actually had a kid cancel on me’ LOVE IT😂
@joaofernando5183 Жыл бұрын
what means "had a kid cancel"?
@GVS3 жыл бұрын
Remember doing 140kg on deadlifts for German volume training. Hands were fucked up for weeks.
@TheLouisianan3 жыл бұрын
I remember doing just 5x12 on deadlifts one time and collapsing on the floor after the last set, taking a few minutes to catch my breath and feel my lower back scream. 140kg is insane though.
@maxsweater26272 ай бұрын
U should have done it with a lower weight
@jonathanouimette47203 жыл бұрын
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
@porqpine533 жыл бұрын
Base Strength has changed my entire game. Looking forward to a lean 40 pg book packed to the brim on Peak strength!
@martyowens63563 жыл бұрын
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....
@TheLouisianan3 жыл бұрын
more than just their trenning if you know what i mean... Fixed it for you
@martyowens63563 жыл бұрын
@@TheLouisianan My bad, thanks.
@zsahe21 Жыл бұрын
It's crazy how simply and well put the information in this video is. Excellent
@allaballanamnvartagn3 жыл бұрын
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
@culdeus95593 жыл бұрын
10x10 for accessories is worth trying for a meso.
@AlexanderBromley3 жыл бұрын
Agree strongly. For a lagging part, ditch the variety and focus on one exercise. Very low risk and likely to produce some substantial growth in a short period
@frodothehobo99383 жыл бұрын
For small exercises like lateral raises/bicep curls i like a rep progress scheme where you start with 3x10 and add reps until i'm at 3x20 and at that point add weight and return to 3x10 and repeat. Full disclosure its more about time saving. I don't want to spend 15 minutes doing lateral raises, theyre not that important. Theyre only really useful for shoulder health.
@chadliampolley69913 жыл бұрын
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.
@BonFathead3 жыл бұрын
Keep it up Alexander always love your videos on these programs and different ideologys
@airving22 жыл бұрын
The best. Thank you Bromley.
@redblackflag51383 жыл бұрын
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
@DarkVeghetta18 күн бұрын
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.
@Jonpaulim Жыл бұрын
This is a seriously good video
@noosphericaltarzan4 ай бұрын
Imagine this man at your thesis defense with questions about your work.
@jordywilliams3 жыл бұрын
Excellent video
@drdavidfranco3 жыл бұрын
Sir, I’ll take a serving of those buffness stretch marks please.
@klevdavful3 жыл бұрын
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.
@dard46423 жыл бұрын
Stretchmarks are just sprinkles on the ice-cream.
@a_fuckin_spacemarine7514 Жыл бұрын
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.
@briandrater1988 Жыл бұрын
Me too or some variation. I've ruined my lower back twice in the past year on just intensity trying to linearly progress. I'm out of commission on squats and any hinge movement right now.
@mufinmakesmusic12102 жыл бұрын
Jeff Nippard drives me nuts sometimes
@mufinmakesmusic12102 жыл бұрын
He recently made a "junk volume" video talking about a study that supposedly shows you wouldnt see much benefit past 6 sets per body part per workout. Which is horse shit. Then you look at one of his programs and its got 15 total sets on triceps in a day. "But Jeff, its all junk volume" xD
@franklogrim85103 жыл бұрын
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.
@davidburgner63593 жыл бұрын
Thank you there is a lot of u the out there with this place description volume no more than 20 sets
@DNikos73 жыл бұрын
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.
@heeebeeegeeebeee3 жыл бұрын
Just curious ... which "other stimulant" were you considering switching to? /s 😁
@ggooch973 жыл бұрын
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)
@nigelthomas83153 жыл бұрын
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
@jan-jp4bt3 жыл бұрын
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?
@heroscapewarrior42173 жыл бұрын
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.
@gracefool3 жыл бұрын
Basically, he does recommend it - when you need it. When you stall on 5x5 you need to change something - you can change exercises and frequency but in the long run you have to add volume. So do a base building phase e.g. 5x10, perhaps after a short transition of 5x8. Then in a second base phase do 7x10, then 10x10...
@Jari19733 жыл бұрын
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 :)
@waltera.39013 жыл бұрын
Link? I'd like to read or watch that interview
@Jari19733 жыл бұрын
@@waltera.3901 Sorry only Finnish. Interview kzfaq.info/get/bejne/j7OmlrqIycjRn6s.html And his channel kzfaq.info
@johntrains13173 жыл бұрын
I made the twerp grow so fast he got stretch marks 😂 that should be a compliment
@aidanivesdavis3 жыл бұрын
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
@AberrantArt3 жыл бұрын
Will your review of RTS be coming out on KZfaq eventually?
@FiddiTwo3 жыл бұрын
Alex do u think at 44 , just wanting to stay strong, feel good and not so sore, the book would help me?
@cantankerouspatriarch49813 жыл бұрын
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.
@TheLouisianan3 жыл бұрын
Honest question: what kind of movements are you doing? Mostly Rows or mix of RDLs/Light pulls and Rowing or something else?
@cantankerouspatriarch49813 жыл бұрын
Reverse pec dec, dumbbell row, chest supported hammer strength row (mid row and low row), snatch grip RDL, cable straight arm pull down, single arm cable pull down, chin up (underhand and neutral grip), and hammer strength pulldown.
@TheLouisianan3 жыл бұрын
@@cantankerouspatriarch4981 hitting everything thanks. For the record I love Snatch grip RDLs and Stiff leg RDLs
@magnus263 Жыл бұрын
Weighted Pull-up and pendlay Row was enough for me build my back
@iz73473 ай бұрын
About ten years ago I tried GVT and today I would say it is NOT ENOUGH volume.
@ShshahHxhsjsАй бұрын
Not enough? What would you consider enough based on that experience? I mean, 10 x 10 is already very good volume for a single session
@iz7347Ай бұрын
@@ShshahHxhsjs For most people it is probably a good and easy way to do some progress while I'd recommend doing something similar, but do 2 different exercises with each 6 sets so 12 for each muscle-group. One day upper body, one day lower and do that twice a week. For me personally I would do a lot more exercises and probably 50% more volume depending on the energy level and intensity. You can also try things like 18 sets of heavy squats with 3-5 reps for 6 days a week (for maybe 2-4 weeks). It will blow your mind what volume can do to a natural lifter. You have to eat like a big guy of course...
@helmutkrusemann91943 жыл бұрын
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
@petercalicchio49733 жыл бұрын
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
@shuralmehki3 жыл бұрын
Don't get into argumentz with them. Just let them remain oblivious.
@AlejandroSanchez-pl6jw3 жыл бұрын
Jacked and Tan 2.0
@PenguinzFtMFW2 жыл бұрын
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"?
@AlexanderBromley2 жыл бұрын
Specifically for GVT? I wouldn't. If you're running through all training thresholds concurrently, you will be limited on how much time/effort you can give to any one of them before it affects the others. This is a hard program by itself. If your program hinges on hitting top sets at low reps, you will spread yourself thin and end up missing reps.
@PenguinzFtMFW2 жыл бұрын
@@AlexanderBromley I apologize I definitely misspoke. I was speaking in terms of more generalized volumization not necessarily German volume training
@AlexanderBromley2 жыл бұрын
@@PenguinzFtMFW @PenguinzFtMFW Gotcha. Yes, you can run different progressions for different lifts. I've ran top sets for my main lifts and used volumizing (3/4/5 sets, repeat) with accessory. I generally like it for variations that use less weight, like front squats, RDLs, etc.
@PenguinzFtMFW2 жыл бұрын
@@AlexanderBromley thanks for taking time to reply to my comment. I enjoy your content! I still consult your old breathing and bracing e book. You definitely have helped progress my lifting journey a lot in the last year
@mbag01211 ай бұрын
Can you explain why I'm getting crazy gains when doing 10x10?
@mountaindawggyy3 ай бұрын
could you write your 10x10 routine here?
@briandoxsey3 жыл бұрын
You releasing RTS review on KZfaq?
@drinkinouttacups2665 Жыл бұрын
Command and conquer was good
@Ainttrippin3 жыл бұрын
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.
@antoninoguarraci87793 жыл бұрын
so ur telling me a kid got mad cuz he got bigger :/ dafuq
@bullethead1953 Жыл бұрын
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
@TheWhoisbigman Жыл бұрын
Try 100's
@stevemann12993 ай бұрын
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..
@AlexanderBromley3 ай бұрын
The meager amount of muscle you need to be considered jacked 'for a 60 year old' is a few Labrador retrievers short of the mass you need to be actually a top competitor. Volume is for people who like winning, which is why it's universally the standard
@stevemann12993 ай бұрын
No its this simple Joe. If even half the people who train were to train like me. There would be millions of men better built than there is. I wouldnt call a 49 inch chest 32 inch waist and 17.5 inch arms. 190lbs at 5 7". Any thing to sniff at. I have guys half my age or younger asking me for advice. When I tell them to train less. They cant get it. So Brian washed are they by all this volume crap. I end with. If you want to be built like me or even bigger given you are in your prime. And im well past mine. There's only three people you listen to. MIKE MENTZER JAY VINCENT KEVIN RICHARDSON All the rest will keep you average looking unless you become a roider..
@LarsRyeJeppesen3 жыл бұрын
I think he omitted the fact that it's mostly because of heavy drug protocols that BBs can train more time.
@Jonpaulim Жыл бұрын
10 x 10 ftw
@Jonpaulim Жыл бұрын
Maybe 20 x 20 lol
@KB-vv8gr3 жыл бұрын
Shit load of ads in this
@AlexanderBromley3 жыл бұрын
I had no idea, they put them in automatically. Ill see if I can throttle them back.
@its_james_fitness3 жыл бұрын
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👍