Top 4 PROVEN Methods of Increasing Size and Strength (Sets, Reps and Weight Included!)
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template! https://www.BaseStrength.com/the-app …
source
March 29, 2026
Headlines
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
https://www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
https://barbellapparel.com/Bromley
i don't know the thing with the volumize is fucking insane. im doing 70s powerlifting program and the my recovery couldn't even keep up by the end of the second week. i went up in weight the first week was easy the second week was already killer. feel like i should have stayed the same weight. either way im modify this for less volume, but i still want to challenge myself of course. its been like this when i was younger. i just take so long to recover with volume
Your channel and knowledge is outstanding, untamed strength and beomely are what we all need
Two years later – still a solid informational vid.
Flat loading and keeping the weight the same but adding one rep and no more is legendary i busted through 40kh on ohp
❤thank you so much for these golden tips. Very grateful.
It's like finding gold in the trash.
Gold here means legit channel like yours, Alex Leonidas, Steve Shaw etc who gives so much ❤ tips for us.
Trash here means YouTube is saturated with trash YouTubers who just make content for views and like without caring about any substance in it. It helps only them, no knowledge just hogwash.
Sadly those channels who tells bs have more subscribers because most people have no clue what they are getting.
Volumizing is amazing tip❤
Maybe it's not an exact science: I just do a starting strength linear progression. When my body starts to feel like it's been run over by a truck I might stop progressing the weight and just maintain it. If I still feel like I've been run over by a truck, I might even lower the weight or take a break from the gym for a day or two. Maybe there's a better way – you have me thinking.
Big squats
I appreciate your approach to discussing programming. Would you potentially think about doing the theoretical examples for different skills/types of lifters in more videos? I don't remember the video you used examples, but a beginner, intermediate, and advanced lifter examples with percentages or program ideas/concepts that would be helpful to apply your advice and principles for folks like me who are not hardcore powerlifters, train raw and not enhanced, and are really only training the "big 3" lifts to maintain or slightly improve general strength and athletic proficiency.
Also, there seem to be a few extremes in programs you mention. Juggernaut has a 1×8 set at 80%… does it even make sense to go in the gym and warm up for one set of 8? The last few reps of that set will likely be so slow that you would be much more total stimulus doing 3×4 at 80% and ending up with 12 total reps at 80% instead of 8… not sure if I'm making sense here but I am trying to apply the wave loading without ever getting down to 1×8 at 80% or starting with 5×10 at 60% and generally keeping most workouts in a manageable time range and rpe.
What do you do to the program when form breaks down on a main lift, say squat, that reared its head as a result of the program’s increase to volume or intensity mid program. Do you keep with the program structure on squat day but just pull back on the intensity or volume to the point that you don’t see the breakdown in form and insert auxiliary work to address the weak points, or do you do a total change up for squat day and essential pull out of the program for squat and go all in to address the weak link with a sub program just for squat ?
Is the “extra steps” a subtle Rick and morty reference?
if I ran a step loading progression for weighted pull ups and trained the movement 3x a week, would it be required to run H/L/M split throughout the week as a late beginner level lifter? I would start at 20kg in the first training block then 30kg then 40kg and going from 3-5 sets of 8 and drop reps by 2 each block but keep set scheme the same
Absolute Gold.
Just wanted to let you know I really do find your vids useful because I have been trying to find ways to refresh my training a bit since I feel its gotten a bit stale since its been the same thing for 5 months now, just wanted to say thanks again for all of the useful information in this and all of your vids really.
Could you tell us (or anyone who knows) what is the logic, the principles for determining how volume and intensity are decoupled over a macro cycle in the Soviet system of waves of strength?
!!!!
I was looking for this video.
Not even a huge comics guy but that's a baller wolverine poster
Great content!!!!
I love step loading. Variable loading looks fun but lots of moving parts there
You should try to add the fibbonachi sequence to programming.
One type of progressive overload that's been really effective for me is progressively increasing the quality of your technique specifically on the bench.
I pick a single workout that I can only accomplish with touch and go reps and as the weeks go on I gradually increase the length of the pause in between each rep until I can complete the entire workout with every rep completed from a dead stop. I think this approach is only really effective with strength-based programs. I'm currently applying this method to the UFPWRLIFTER program and I'm seeing incredible results so far.
Also when you do the volumising approach , at what point do you stop? What intensity/ % do you stop adding volume and start decreasing it? Or do you run that volumising indefinitely and just never end up training above 80-85% ? Once you volumising for 4-8 weeks where do you go from there once your working with weights at 75-80%??
So can you do the linear classic periodisation table you provided during his video for bench press if you train it twice a week ? Or will that be too stressful on the joints to do that and may lead to injury? Can it only be used for separate movements for one time a week or can it be used for multiple times a week? Or will the send day have to be an accessory day that it’s lighter than the main bench day ?
I run squat bench deadlift 3x a week over 3 sessions. Using 3×5, I'll stick with that weight for a few weeks to a month until I hit it for 3×6, then go back to 3×5 and increase the weight
I'm kind of powerbuilding at the moment and my current split is ppl . And I'm wondering if my bench programming makes sense as longer linear progression scheme.
Basically first push session of the week
Bench 6×2 then accessories
Second push session of the week (same weight as first session of the week)
6×3
Then if it all goes as planned I add 2.5lbs the next push session and repeat
Yes sir! Doug Hepburn and Anthony Ditillo got it right!
Volumize method: i want to understand and want to know a good workout example.
2×12 for db bench only if im working chest twice a week?
can I still do accessory movements like cables after?
Flat loading for life!
Thank you so much!! Excellently explained- just what I needed to organize myself in regards to my programming! Now I feel prepared to break my plateaus and have orientation as to what I need to do- even if I won’t maybe enjoy it ( flat loading with volume)😅
Seriously, this is one of the best channels around.
Excellent!!!
Love the Hulk poster!!!
Excellent video
Just recently been taking on a more powerlifting centered approach to my training, your channel has been super helpful:) One thing I find myself wondering about in the examples for set structures, is how many of them are to be working sets? For example, in the volumizing bit, when you list 5×10 @ 60-70%, do those 5 sets include the sets warming up to the weight, or are all of those sets meant to be in the given percentage? I get that it seems kind of trivial, but I just want to make sure before I go off setting up my own plan😅