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

So I recently got into powerlifting and I can’t afford a coach. Your channel has been the inspiration for me to pursue the sport and now I have my first USAPL local meet in october. Thanks Alexander

A lifter can train like this for a lifetime. I'm 46, still pull over 600lb raw, conventional, and my training is 100% Doug Hepburn inspired. I train in my basement. I train the basic lifts. I progress slowly, stay safe, and have fun. Trust me. Nobody cares what you lift. Do what you enjoy and make it last a lifetime. Get off the computer and go outside! Good luck :)

"Edging with weights"...thanks professor.

Doug Hepburn recommended this type of bulking/strength program in his training manuals back in the day. About 40 years ago I trained like this and it worked extremely well for me. I achieved levels of strength that I didn't realize were possible for my skinny ass. It opened my eyes to what can be accomplished with strength training. (I still have the autographed manuals.) I'm 60 now and I train strongman 2-4 days a week. Thanks man this brought back memories that made an old man smile.

5:25 I like how Bromley assumes we all know what "edging" means

i really love this stuff that makes me think about what im doing at all times, even if i dont think i'll ever do exactly this (im more about hypertrophy) ... i think your channel should be much bigger than it is, thanks!

strengthmethod monday looks good today. we love your channel! cheers!

Thanks for the advice. It is always good to hear compliments about stronglifts and starting strength. Very rare for an online coach

I had a system that worked for me, every week I would choose one of my big lifts and do 3x1 followed by 3x3. It worked great for me.

7s are the chaotic neutral's rep range

This sounds like exactly what I needed. Thank you!

I am a simple man. I see a new Bromley video, I click like without even watching it first. Keep it coming. EDIT: The reference to edging had me dying

I just did this today on the barbell squat. 64 years old, 195 lb. bodyweight. Did my singles with 265, 275, 285, 290, 295 (not sure what 85% of my max is nowadays). Then went 5x5 with 245 (based on an estimated 325 squat max). By the time I was done, I didn't feel like any accessory/auxiliary work. It was fun, but don't think I could do it more than occasionally. Thanks!

Step Loading has been a game changer for me. It’s so simple we refuse it works. Thank you brotha.

First time I tried this system in high school, I got so psyched when I started seeing results. And it still works to this day

Excellent as always

THIS is what I needed, I couldn’t progress this month on bench, I’m repeating last months plan.

Modality Monday? That could be a interesting name for the series. Great info.

Ive used 5x5 for over two decades. Its all i need.

Thanks for the info Alex!

Andy Baker recommended some more like the "DUP"-ish approach in an article; read it a few years back. 5x5 one day, 5x1 on another, with plenty of accessory work, as a brief course of training to drive up one's bench. I ran it myself to good effect; I might take this video as a sign to work it back in once my current programming runs its course.

wow ive just started this as i was in 5/3/1 for a few months and 5/3/1 makes me prone to injury, this program rocks, will do this for a winter bulk, really like this channel, just good honest strength building

Thank you for your content. Your channel is awesome

This one of my favorites watch it all time has really helped me with my training

This method was available when I was training in the 70s. Anthony Ditillo wrote about in his book "Developing Muscular Bulk and Power".

Alexander, I have been competing since 1998, all the way up to Nationals and IPF Master's level. Thank you so much for sharing this incredible information that is valuable not only to beginners but also veterans of the sport who need a refresher. Keep it coming, and God bless you!

6 s are the enlighten lifters 5 s. Cracked me up! Love it. Great channel.

Very helpful info to give ppl like me more options to create better structure for more progress🙏🏽

I was telling this to a friend and I thinks is just volume but you really get stronger with 5x5. Thanks for the video.

Thank you for sharing your knowledge

I like this I use the five by fives with an occasional drop set that has worked for me for a long time. I’m gonna try this.

Great video!

Great channel bro 💪🏻💪🏻

Looks fun. Might try it out after I have finished with Kong. Plan on repeating Kong at least once before running off with another program.

Geking out over lifting. Love it.

Literally just started doing something like this for standing strict press and have been crushing it. W1 8x1 90% + 3x5 75% W2 6x1 95% + 3x5 80% W3 4x1 100% + 3x5 85% I never focused on strengthening strict press. Only used it as accessory for reps in the past. In 4 weeks I went from 185 feeling heavy for a single to a 240 grinder. Singles work. Obviously I had some untapped potential and this won’t keep progressing like this but I am going to see how far it can take me. I even started doing the singles EMOM. The first realization for me was that the first single of 185 felt much harder than the next ones. By the 6th single I said screw it and hit a double to finish it. Also AMRAP the last set of 5

Ye video dekh ke toh mera dil garden garden ho gaya, kya solid energy hai bhai, can't wait to be part of it 🥳🔥

Another banger Bromley

I really like the way this sounds. When im done with my hypertrophy phase i may be trying this. Im sure it will be rocket fkn results after chasing mass for the last 6 months. Kinda makes me want to drop what im doin and just go get some power.

Programming & progression pontifications. You can never go wrong with alliterations

"And not just feed into your training ADD, where you're hopping program to program whenever I put these out. I'm hoping thats not the case..." Well uh....this is awkward 🥴

ill automatically be here on monday sir

Seperating the two blocks of 5 sets onto 2 days sounds like an interessting idea where you also can add some accessory work afterwards.

Video dekh ke toh josh bhar aaya, motivation level up ho gaya, abhii register karna hai zaroori! 🎉💪

Great content as always. I was sick and out of gym for almost 3 weeks so I’m gonna stick to the program of getting use to high volume. Step loading approach. Never fails at least not with me yet. But after 6 weeks I might switch to this. It might be good to make some videos of the mistakes you made when younger. I think the newer lifters like myself easy to hop off program. But a lot of content easy to get side tracked with another method and what not. But staying on track and sticking with program is best thing like you said. It’s easy to get caught up when get bored or seeing someone else in gym doing opposite of what you are doing at moment

Good information thanks brother

Ye ambassadors jo passion dikha rahe hain, mujhe bhi kuch bada karne ki inspiration mili hai, chalo sab milke participate karte hain 🌟🙌

I'm just an old dude trying to not get hurt. I've been doing 2 sets of 5 and one more set of as many reps as possible. I have already had to deload once, because that as many reps as possible dropped to 5, which is where I thought I'd reset. Maybe a better way of thinking about the very same program is doing the linear progression when I hit 10 reps on that third set. I want to get stronger, so I know I'll be motivated to do it. But it's more conservative. Thanks for the inspiration.

Please review Hepburn A B program next! Even if it’s considered trash or outdated 😂 although I had some much needed success on it

I unknowingly did this earlier today with my squats just dicking around as I restructure my programming. Might make it a main stay now.

I own that shirt too. My favorite shirt for sure.

This is solid

Man strength Monday!!!!

It’s still the best. Simple and effective.

Muscle Mode Monday 💪

hmm nice, JM Blakley also used to do something very similar, JM used to do some singles with sth like 85-90% followed by a 6x6 and then some supplemental/accessories and done.

every week if you wanna do a heavy single you can do 1x1 rpe 8 then back off 5x2 rpe 7 then do higher rep accessories.

I researched old school training methods and came by a guy named Reg Park. He was doing 5x5 training back in the 60s. Been doing 5x5 3 times a week for over a decade.

Would love to hear about the 5 and dimes.

Not sure if I missed it, but I'm wondering what your thoughts on Matt Wenning are, specifically Wenning Warmups. I've been using them to change things up recently and I'm enjoying the cardio-style workouts. Love the content, keep it up!

Gully cricket ka jo passion hai, usko 4RBT ke gamification ne aur bhi badha diya, maza aa gaya! 🎮🏆

damn i literaly just finished my push day, got home and now i wish i seen this before hand becuase it looks interesting.

This is actually in 531 Beyond. Week 1 is 5x5 @ 75% , Week 2 is 5x3 @ 85% , Week 3 is 5x1 @ 95%... The % is also from a TM, not a true max. So it is a bit lighter but the whole principle is the same.

Not gonna lie, I’ll program both 5x1 and 5x5 with an RPE approach so that the bar speed will keep me honest and drag it out like you said for as long as possible! Actually Chinese weightlifters kinda do option 2 practically on repeat especially on their peaking phases

From muscle building perspective, I consider 5x5 a bit less effective, and here's why. In order to tolerate such volume with that load, you should finish your sets with some reps in tank, which makes first 3 sets like hard warm-ups, and only 2 lasts sets pretty stimulative with pre 9-10. Why then just not doing 3 intense sets with 9-10 pre?

13:45 I edge myself inappropriately

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"Methodology Mondays!"

Method Mondays

Best bench gains i ever made.. 315 to 400..was spending 30 minutes building up to a pretty good single around 90% on bench. Rest 5 minutes, Then aim for 1 set of 10 with 1 rep in reserve. Rest 5 minutes,Then 1 set of incline dumbell to near failure. All the focus was on increasing the 1 set of 10 on bench. Hard to screw it up. If you are increasing that 1 set then you are progressing.

I've been missing the blackboard!

Would love your synopsis on Super Squats as an overall program. I'm in the middle of it and I love it but I also haven't trained in years so I'm trying to reestablish my muscle and strength.

Doug Hepburn always recommended reps in reserve with this training. Calories are actually the most important and will dictate how strong you get. Don’t bother unless you are in a calorie surplus.

Im glad you mentioned staying at the same weight if you feel like it. I usually lift the same weight for a month ( 4 weeks ) before i add 5lb to either the main compound or an accessory. There is still value in doing the same workout especially if you aren't competing whats the rush 🤷‍♂️ I do have a question doe you said its time efficiant how manu warm up sets and rest periods are you doing ?

“…where you’re just hopping programs from week to week..” Damn it! Just started the 4x6, then 5x5, then 6x4! :)

I did this workout two days ago, but l added a twist, l did the top single, then dropped the 10 percent for 5 reps, then went back up to the single, then back down 10 percent for 5 reps and so on till l got 5 singles and 5 sets of 5 at lower weight, l hit the 85 percent weight and the 75 percent weight without waiting around in about 30 minutes with ease, this includes warmup

Hmm... I'm need to try some top singles into my OHP sets. I've been working a top set (doubles), which I just PR'd into a triple today. Then 5x6 (in the 75-ish% range). Making progress is a whole lot of fun. 💪

Hi Alexander this style of powerlifting was popular in the UK in the 80s the following schedule is designed to increase your bench press Monday is for 5x5 squatting, 3x8 assistant exercises Wednesday is for 5x5 benching, 3x8 assistant exercises Friday is for 5x5 deadlifting, 3x8 assistant exercises Sunday is for 5x1 benching, 3x8 assistant exercises this schedule helped me go from a 90kg bench press to a 157.5kg bench press after 4 years of steady training and many intensity techniques I was happy with my bench press hope this helps some of your viewers understand the concept of powerlifting stay safe and healthy

As far as progressing on singles while keeping 5x1, you can simply just put in the maximal effort into every single, and attempt to move the weight a little faster. That requires more force, because of physics.

I'm not sure if I missed this but what is the rest period between sets on this if you get it done in 15-20min? Thanks!

4 × 6 Flat Bench followed by 4 × 12 Push Up (parallettes) Works very well for me.

I’m 45 and I remember no other numbers would grow my bench and chest like 5x5 :) I’ve been working out for 30 years and have tried every different way but 5x5 I have always seen the most progress

Do you still have that 50 page ebook on bracing? I know it used to be free when you put out some videos on bracing and 90/90 breathing. Can’t find it on empirebarbell

Wow! Considered old way back in 2002/3!? That's amazing!?

Whiteboard monday!

ok 5x1 and 5 x5 But what is the warm up before please expand . what sets lead up to the 5X1 ? sounds like something Doug Hepburn did years ago . Good sound advice .

Thank you my pelón! Just when I'm starting to go insane with my programming, in you come to keep it simple. Gracias.

I learned this type of training in early 70s from guys like Larry Scott and other strong guys from back then im 67 now and other than benching or squating with extreme train still the same way . Im in and out of gym in 45 minutes to an hour. Less rest and heavy weight.

Ambassadors ne kya khel dikhaya hai video mein, hum bhi unki tarah bade star ban sakte hain, 4rab ke saath! 🌟🏏

hey much respect bro just wanted to know if you think there are any benefits of doing the starting strength 3x5 vs gslp?

Methodology Mondays!

Hi Bromley, I'm having trouble figuring out how to program squat, bench and deadlift in a block type fashion. What to do if different lifts take different times before i need a deload. Lets say I can milk out bench for 8 weeks on a strength block, deload en start a peak. My deadlift or squat could take only 4-6 weeks until I need a deload. Then one lift is in a different block or they are all in different blocks. Which makes peaking them at the same time really awkward. How do you solve block length inconsistency?

Can you review PRS Performance 2021 or 2022 intermediate programs, I feel like its very popular in the freebie powerlifitng scene and ive ran it 3-4 times and gotten great results.

"isolation b*llshit." lol! That almost made me spit my coffee out.

Modality Monday? Methodology Monday

Looks a lot like the MEM method which is very effective

how much intensity would you suggest for long term result? I really like those 8 weeks extreme programs (Smolov, Bullmastiff or whatever you want) - but how to make a program for long time? currently I have an intensitiy day which is a top set of 2-4 reps (at rpe 8-9) - backoff set is then 2x6 as technique work (eg. pin squats) - and 2nd day is volume day, yesterday I did 6x6 at 75% for all sets. last set was rpe 8,5-9, first set was rpe 6-6,5. Should I then just add 2,5kg until last set is not a rpe 9 or 10? so always auto regulated? I'm really lost, watched too many videos :D training split is upper/lower each twice a week, but upper always with main focus to bench (and not ohp) - lower day is always squat focused, first day then with only quad additionals, second day with DL or RDL/SLDL and with further hamstring exercises (but always squat as first). reason: I'm quite strong in Deadlift compared to squat, and OHP is just easier to do, when you did a chest variation as "system starter"

I mainly lift for bodybuilding. I am thinking about maybe taking 30 days to switch to doing heavy weights/low reps training to see what happens. I think it is good to mix it up and shock the body.

"Edging with weights."