My Full HYPERTROPHY Plan (COMPLETE Checklist!)

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"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽

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⭐Full Workouts Uploaded DAILY on Patreon⭐

0:00 Intro
0:27 Finished World's Prep
1:10 Phases Go Broad to Narrow
2:40 Why Hypertrophy Right Now
3:50 Radical Change to Reps and Weight
6:30 Give a BIG Runway
8:58 Graph w/ Sets and Reps
9:43 Pyramids to Increase Work
11:56 Reverse Pyramids
14:28 Emphasize Your Weak Points
15:48 Stick to Standard Bodybuilding

[aneetpatel]

Alex I start lif weight because of you my mom used to say I’m weak girly man but now I help her bring grocers in the house . . 5 bag each hand

[Kyle]

Absolutely killing it with these uploads. Insane frequency and still got good content. Hope you reach 100k soon. You deserve it with the huge amount of info and guidance you’ve given

[victorgomez]

High rep work in compound movements is brutal. Don't feel your glutes in squats? Your quads? Your hamstrings? Don't worry, after doing 10+ reps on squats you'll even feel your soul leaving
Currently I'm doing 5/3/1 Boring but big, which has 5x10 on SBD and OHP. 5 sets of 225x10 left me sore for an entire week

[ericengelbrektson]

Hi Alexander, In the push to 100 000 subscribers! Can you please make an updated video on bicep-tear prevention! For someone whom is training in a commercial gym and maybe in a few years looking to compete in strongman. How do u get your tendons prepared in the best way, being ready to pick up stones, tireflips and oaks which u see most commonly strongmen tear their biceps on. Without doing thousands of reps with those implements because you don’t have access to them in most commercial gyms, what are the best alternatives, lightweight all the way to heavyweight exercise variations. Thank you so much for all the amazing / informative content, by far one of the most underrated strength/strongman YT channels out there!

[anthonyurso]

Underrated channel. Great content like always. I hope everything goes well to stay on track in the training and perform in competition. ✊💪

[WtbgoldBlogspot]

Mentioning "don't reinvent the hypertrophy wheel, " I've been trying something new recently. So, 80% e1RM is about your 8 rep max, right? If you fail at 8, that means that over the course of those reps, your strength level dropped 20% from 100% to under 80%. 20%/8 reps is about 2.5% strength loss per rep. Good marker to remember. So, if you should stop with 2 reps in reserve, to keep a good SFR, that means stopping when your strength level is 5% greater than the weight, 85% in this case. So, as a rule, want to keep doing reps until your strength level 5% away from the weight in order to maximize SFR.
On the other hand, if you rep out 20-30 reps of 50% of your e1RM (50%/20=2.5% per rep, 50%/30=1.7% per rep), you'll be stopping at a strength level of 55%, but the first 15-25 reps are junk. They contribute to fatigue without giving a significant growth stimulus. Bad SFR. So, anything more than 20% away from the current weight is bad SFR, and anything less than 5% away is too. So, what if you did 5 reps at 80%, got great SFR there, and then dropped down to 50%? Rather than getting only 5 stimulative reps, or 25 junk reps and 5 stimulative ones, you get 10 stimulative reps and only 10-15 junk reps. So, to maximize growth, we have two rules: (1) you want to pick a weight 20% less than your current strength level, and (2) rep it until you're 5% away. Ok ok, wrapping it all up. If you're fresh, 100% strength, then you pick up 80% and do about 5 reps. Your strength level is now 85% of you 1rm, so drop to 65% and you'll be able to do another 5 while staying 2 RIR or more. Your strength is now at 70%, so drop to 50-55% and do 5 reps. And finally you can drop to 40-45% and get the last 5 reps done. Voila, no wasted reps. Stricly better stimulus and better SFR than doing either 5 reps at 80%, 10 reps at 70%, or 30 reps at 50%. It's the best part of each of those while cutting the fat. I know it probably seems like I'm just describing drop sets, but people usually equate that to burnouts where you go until you fail, then drop and fail again, and drop and fail again. Burnouts yield exponentially more fatigue than this.

I've been doing this rep/weight scheme for a few weeks now on all exercises that I won't die on if I fail, and it's great! 80%-65%-50%-40%, 5 reps at each without rest. I'd say that getting all 20 working reps in is about as tiring as hitting technical failure on 1 set, and way less tiring than uncorking your demons to push past normal tech failure. The most interesting thing so far is that you have the "dig deep" feeling of a heavy 80% set, the technical work of a 12-15 rep set, and the wild pump of doing 20+ reps, but because it takes a couple seconds to change the weight, you get to breathe a few times, so you get that wild pump without the associated burn. Very strange feeling to approach failure on a super light weight with this massive pump, but not feel a big lactic acid buildup. Anyways, that's it. I figured you and Dr. Mike would be most interested in this nuanced drop set approach. I'm calling them Ignite Sets. I'll let you know if I become the most muscular human on earth over the next couple months. :)

[TheHorrorGeek]

I have been guilty for years of working in that 85%+ big three 1-3 rep powerlifting mentality. I read Base and Peak Strength and it made so much sense to me to think about how I've neglected those volume sets and higher reps and all that. So I have implemented that kind of programming this month. And man, you weren't kidding. I've been a mid 500s squatter and deadlifter (my poor poverty bench can't ever get over 365 for some reason) for a few years, but a set of 10 squats at 225 almost made me puke. It's amazing. :p

And yeah, already this week it's easier. Your books and videos have really helped me rethink my training. I'm 50, but I don't feel like i'm going to be stuck or limited by that with smarter programming.

[joecowan]

Plan on doing something like this in the New Year. Strength Block ends and then growth season begins in 2023. Thank Bromley

[bennettthomas]

Hate to hear you had to miss OSG, but you're handling being dealt a bad hand SO MUCH BETTER than I would in that same situation. Shit, if I have a problem or injury going into even a local show I get frustrated AF!

On the bright side, love seeing more content from you and seeing your channel blow up. Keep it up my dude.

[denoffitness]

People like you, Alex Leonidas, Steve Shaw, Mike Matthews, jim wendler etc are saviors for lifters like me and many others. Without you all I would have never grown in size and strength. ❤ from India

[nope]

Youve helped me a lot in my program creation.
Im a fringe of the bell curve because of medical problems and you've helped me a lot to figure out what to do.

[RazorFox]

My man here giving out knowledge of this level for free.

[reallyamir]

I've been a fan for a long time but I admit I that I just lift to get jacked, not really for anything competitive like powerlifting or strongman. So these videos are always appreciated 👍

[andreassinats]

Commenting for the algorithm hypertrophy plan

[RyanTheRedeemed]

You're an intelligent guy, I appreciate your insight

[llucaristondoalzina]

Love it. Are you back on gear or still trying to compete natty?

[TheLouisianan]

I've dropped LB Squat for a while and I'm doing the Volume/Intensity split for Front Squats only and at first thought the 65-75% AMRAPs on Fridays would be too easy and would need backoffs, but I've been finding my legs shaking after hitting just one all out set on these and not needing any backoffs.

[juanalvarado]

Loving the program. Already seeing some changes 💪🏽💪🏽💪🏽

[MorethanGUNZ]

Cannot believe this channel is only at 81.9K.

[espenstoro]

Good timing, I just ran into a hip issue, so heavy weights will have to wait for a while. Squats kinda worked, but deadlifts are probably pretty bad. Bodybuilding time then. Gonna steal some ideas from this. Thanks mate.