Programming for Strength - General Adaptation Syndrome (GAS) Stress, Recovery & Progressive Overload

General Adaptation Syndrome
Stress, Recovery, Adaptation Cycle
Progressive Overload

[sambsialia]

He makes the picture clear. These are the whys. Man's smart, really smart.

[irkenempire]

This resonates with me so much having studied karate since I was a kid. There are just so many "tough guys" regardless of discipline. Intelligent training is my vibe. This looks like that a lot!

[alexmercer]

Loved the water loading method! Thank you!!

[geneharrogate]

If you've got $5 (US) to spend, Stronger by Science has a 21 week macro program (AtS - actually three versions) broken up into wave loaded 7 week meso cycles similar to what Alex described here. The spreadsheet is basically infinitely variable, so even if you choose not to run the default programs, you can 'build your own adventure' as it were. You don't even need to run it as a peaking template, just run the first 14 weeks on repeat. Its worth it for the spreadsheet alone as it automatically calculates and auto regulates based on your inputs and performance. No affiliation, but its a great tool to have in the arsenal, and cant program a spreadsheet - like me. I'm currently seven weeks in and its hands down the best 5 bucks I've ever spent on a program. Apologies to Alex if its bad form plugging someone elses product on your channel, but they do good work over there.

[benrunsacross]

Totally agree but lots of people are eager to find excuses. I do think you need to milk programs till they’re dry. So many people switch programs when it gets hard.

[redness]

Really enjoy the channel. Thanks for the effort sir.

[gonzothegreat]

HEY BROMLEY!
You doing ok man?
I'm eagerly awaiting your next video. You have very good info. Keep it up man. To me it's worth it.

[chasebaumann]

Great video as always. What are your thoughts on Chris Duffin's Grand Goals squat and deadlift as feats of strength?

[RobE]

Great content. Really enjoy your informative posts. The videos on core stability and focusing on engaging the core have really resonated. I’ve focused on this for a while and have really seen the benefit in almost eliminating injury. QQ.. to what age can a guy continue to lift heavy weights (for them) without risking serious injury? I’ve been lifting for 25 years but am only putting some of the principles you explain into practice now. Are we ok targeting 5 plate dead’s in our late 40’s?!

[eliezermelendez]

Yooo great content, do you have any knowledge or experience with Oly lifting/weightlifting

[axilleaskazuya]

Another great video, anything coming on step loading?

[wolfpowerpersonaltraining]

Good stuff man, thanks. Question for you tho Alex, what’s your opinion on dropping specificity for an injury during meet prep and also during general training. Two examples; first Pete rubbish and how he doesn’t squat much due to injury and yet can perform well during meets and secondly my conventional deadlift is difficult for me to maintain tightness in my stomach and keep a good brace at the bottom even when my brace is stellar at the top most likely cause I got a belly (but also it’s been my greatest weakness and I’ve been trying to improve it for the last year) so I’ve found RDL to be a good replacement after I warm up with some relatively heavy conventional singles. Obviously squats are more technical but how would this apply to other lifts like bench and have you ever used a accessory lift as your primary stimulus in meet prep due to injury/weaknesses?

Thanks man

[johnarleentaninecz]

You have a talent in teaching. Have you thought of being a high school teacher?

[adgcih]

I actually have been rotating heavy and light deadlift every week and hit a 15kg pr in a month

[alessandrocostacoutinho]

When people ask my why I plateaued:
*GAS GAS GAS*

[alexmercer]

I am skinny fat and i put on weight immediately as soon as i eat something, do you have any special advice for my condition and how can i reduce the accumulation of fat on my chest and belly area. Thank you.

[jaymcn]

what do you think about people who do super high rep benching. like trying to get 225 for a total of 100 reps each workout then progress by cutting down the sets or cutting down the rest time. its always been such an interesting topic to me.