after twenty-five years , these are the 9 things I AXED out of my training (and 6 things I kept)

Key wellness + training strategies from the video (what the presenter recommends)

1) Cut back “excessive warm-ups” (and stop treating warm-ups like required ritual)

• Don’t waste time on long, elaborate mobility routines.
• If you’re capable of the work that’s planned, ramp efficiently:
  • Move through the lift with progressive loading (bodyweight → bar → plates → working sets).
• Keep rest between sets short to avoid “yips”/loss of readiness.
• If you have localized issues (e.g., tendon inflammation), use short blood-flow style work:
  • A couple sets of 20+ reps
  • Optional topical relief (e.g., “Icy Hot” / similar) mentioned
  • Keep it time-efficient (not an hour-long prehab session)

2) Replace “gross raw effort” with smarter intensity management

• Effort helps early, but for advanced lifters, hard attempts:
  • take longer to recover from
  • adapt more slowly
  • can create a pain + under-recovery cycle and “no growth”
• Don’t define a good workout by how wrecked you feel (e.g., “blood vessels exploding”).
• Back off strategically when needed—growth requires recoverability.

3) Don’t fear equipment/gear—use it when it helps performance or specificity

• Gear stigma exists, but it can improve real outcomes.
• Equipment can be appropriate for:
  • knee sleeves, elbow sleeves, straps, belts, supportive shoes, etc.
• Don’t become a gear-dependent “collect-a-hobby” person, and don’t train like every session is a contest—but use gear when it grants legitimate leverage/carryover.
• Winners prepare for conditions; training should include the equipment context when it matters.

4) Drop obsession with technique “micro-millimeters” as a cure-all

• Hard “rules” about technique that apply to everyone don’t exist.
• Pain/injury often requires broader training changes, not just perfect form.
• The presenter frames squats/deadlifts as jackhammers (big, general tools). Over-fixating on tiny technical points can distract from:
  • clearing tissue
  • taking breaks from problem movements
  • slowing progression to allow real recovery

5) Stop relying on overly strict progressions (use flexible progression)

• Fixed, always-the-same percentages can fail in real life (contests vary; bodies vary).
• Use progressions with ranges and autoregulation, such as:
  • percentage ranges
  • protocols/wrappers to guide jumps (example: “AMR wrap” mentioned)
• Keep a broad plan, but adjust based on performance and recovery.

6) Don’t mask pain with anti-inflammatories (learn to train through responsibly)

• NSAIDs (example given: ibuprofen) can be risky for the stomach lining/ulcers and can mask pain instead of solving the problem.
• The presenter’s approach:
  • learn what pain can be trained through vs. what needs more respect
  • pivot training once you understand the cause/risk
• Example described: using meds to get through a squat-heavy event helped short-term, but felt unsustainable afterward—leading to a resolve to avoid masking long-term issues.

7) Avoid elaborate “special” exercises that steal time

• Variety is useful, but “shiny object” exotic exercises often don’t produce reliable strength.
• Practical filter:
  • if you can’t name coaches/systems using the approach successfully for strength, don’t talk yourself into it
• Prefer keeping core movement patterns consistent, with accessories/support work as needed.

8) Delay too much specialization; cycle base → peak training

• Specialization matters for advanced goals, but general trainees may over-specialize too early.
• Emphasized strategy:
  • build a base first (capacity, volume/hypertrophy, lighter work)
  • then shift toward more contest-specific/“peaked” conditions
• Example structure the presenter likes: “base and peak phases”
  • Base: lighter/higher reps or volume work, capacity building
  • Peak: heavier/overloaded/disadvantaged positions and more direct strength expression
• Cycles reduce plateaus, boredom, burnout, and make planning easier when effort isn’t always available.

9) Stop “chasing new things” too often; commit to what works

• Experimentation is fine early, but frequent program switching resets learning curves.
• Aim:
  • stop searching for a “magic golden goose”
  • use a reliable method that moves the needle after each training block

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“Things he kept” (core methods that survived the cuts)

1) Training cycles (base/peak / periodization-light)

• Use blocks with different thresholds/aims.
• Transition from base building into more demanding, contest-specific phases.

2) Volume (as a key driver for growth over time)

• Volume is necessary for strength progression (not just “intensity only”).
• Volume can be adapted and deconditioned—increase it intelligently and cycle it.

3) Instinctive effort (but only when you have it)

• Effort/PB chasing supports growth and motivation.
• When you’re under-recovered (sleep/fatigue/general soreness), pivot instead of forcing maximum attempts.

4) Simple exercise repetition (stick with close variations long enough)

• Keep core movement patterns and repeat them for weeks so you truly improve.
• Use small deviations (grip/stance/RoM/bar height/deficit/tempo) rather than constant wild novelty.
• This improves skill, recovery efficiency, and connective-tissue adaptation while keeping the stimulus similar.

5) Blood flow work for pain/stiffness/tendinopathy-prone areas

• Emphasis: tendons/connective tissue often respond better when they’re moving.
• Examples mentioned:
  • higher-rep pumping work
  • optional occlusion training ideas (tourniquet/pump approach mentioned)
  • band-assisted high-rep work (e.g., “50 or 100 rep band press-downs” for elbow pain)

6) Tempo and positioning work to progress when weight isn’t there

• Use tempo, pause work, and slight positioning changes as an intermediate “progress” when you can’t safely push heavier load that day.
• Framed as “milking the flight simulator”:
  • mastery and control while avoiding forced heavier ranges
  • use bridges sessions until you can handle the heavier progression

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Presenters / sources mentioned

• Brmley (primary presenter)
• Bare Mattress (sponsor/product referenced)
• Barbell Apparel + barbellapparel.com (promo referenced)
• Kelly Starrett (author referenced via Supple Leopard)
• Ed Coan (lifter referenced)
• Joel Seedman (coach/exercise “shiny” reference)
• Arnold Schwarzenegger (quote/reference about getting a pump)
• Mike Israetel (referenced indirectly via TikTok mention; exact name not fully clear in subtitles but “Mike Bener / Mike Spencer” appears)
• World’s Strongest Man / strongman contests (context referenced, not a “source”)