Programming My Training from Scratch: Writing out the Base and Peak Phases in REAL Time!

Поделиться
HTML-код
  • Опубликовано: 4 ноя 2024

Комментарии • 56

  • @MegaDarnie
    @MegaDarnie 3 года назад +24

    The best channel on RUclips for program design in regards to strength training. Exceptional content.

  • @rickharris275
    @rickharris275 3 года назад +16

    Alright, Im buying that damn shirt, I cant put it off any longer

  • @ericr2617
    @ericr2617 3 года назад +8

    Merry Christmas! Thanks for all the wisdom.

  • @Mfitzy
    @Mfitzy 3 года назад +10

    Awesome video as usual man. This was super cool to watch you layout the program in real time.
    Happy holidays brother!

  • @FacePullTiToX
    @FacePullTiToX 3 года назад +1

    The info you provide in this channel is insane. Thank you so much for all the hard work and helping people get stronger. Keep it up, Alex 💪

  • @robertmorman2831
    @robertmorman2831 3 года назад +1

    I am about to jump into my first strongman competition. This is exactly what I was looking for to get started. Great content man. Keep it coming

  • @porqpine53
    @porqpine53 3 года назад +5

    Read thru the book twice this weekend. Got my 2021 Base Phase all Excel'd out ready to hit it HARD. I'm excited to let you know how it goes!

  • @anthonybartolotta3469
    @anthonybartolotta3469 3 года назад +1

    Base Strength is has helped me understand so much. Thanks!!!

  • @Vladd134
    @Vladd134 3 года назад +1

    Happy Holidays , and thanks a lot for the knowledge !
    Can't wait to read the book !

  • @MrJPEscobar
    @MrJPEscobar 3 года назад

    Currently reading the book and loving it, answers so many questions that I had regarding program design

  • @brucemackenzie4952
    @brucemackenzie4952 3 года назад

    This is great Alexander, sometimes the theory gets a little heavy but seeing it in action really helps.

  • @Ian.lifts.
    @Ian.lifts. 3 года назад

    Merry Christmas to me. Bought your book homie. Thank you.

  • @iloqin
    @iloqin 3 года назад

    Hey! Happy Holidays Brom! Keep up the good work!

  • @boxerfencer
    @boxerfencer 3 года назад

    Thanks for sharing!

  • @nigelthomas8315
    @nigelthomas8315 3 года назад

    Bloody amazing! I just read first 45 pages and thought il just sneak a look at programs after pursuing them I thought oh fuck! How do I implement this 🤔 so I quickly decided to go back and keep reading while worrying about it. Then I wake up to this video! Awesome thank you hope you have a great Christmas and a pro card in new year 🎅.

  • @sambsialia
    @sambsialia 3 года назад +1

    One day, I gotta go lift with you. 👍💪

  • @stevemf11
    @stevemf11 3 года назад +3

    Just bought the book, I'd better be 5X WSM after reading it... ;)

  • @Xpert2077
    @Xpert2077 Год назад

    My first comp is in 13 months. I don't know the events yet. For the last 4 months, I've done hypertrophy and also lost about 30 lbs. What should I start doing now? Lose more weight? Gain muscle? Or maybe just start slowly working into general strength?

  • @AndJusTIceForRob
    @AndJusTIceForRob 3 года назад +1

    2:18, your friend is a master promoter? Well, my friend is a master baiter.

  • @harrisashraff
    @harrisashraff 3 года назад

    Awesome content brother. Waiting for your book to get released in kindle.

  • @chrishayes5755
    @chrishayes5755 3 года назад +3

    could you do a video on how to avoid hernias from deadlifting? I almost ripped a tear into my lower ab.. been a been scared to go hard on the weights since.

    • @gracefool
      @gracefool 3 года назад +2

      Meanwhile here's Alan Thrall's advice: ruclips.net/video/IdshUHqb_wM/видео.html
      Also check out Barbell Medicine on hernias.

  • @MrChrisjacksonlm
    @MrChrisjacksonlm 3 года назад +2

    Always spot on!
    Question:
    Your 14 week 3 block template has little deadlift in the first 10 weeks. What’s the reason behind this?

  • @jalenlopossa6701
    @jalenlopossa6701 3 года назад

    It would be cool if you reviewed the sheiko programs like you did with candito

  • @AlejandroSanchez-pl6jw
    @AlejandroSanchez-pl6jw 3 года назад

    Hey Alexander , can you review Vince Anello deadlift program ? Wanna do it because it’s deadlift focus , but like to hear your take on it

  • @its_james_fitness
    @its_james_fitness 3 года назад

    Hey man ever considered making videos with more hypertrophy focus? It obviously benefits strength and everyone loves gainzzz

  • @benemirate7584
    @benemirate7584 3 года назад

    2021 is safe

  • @mrsmuuve
    @mrsmuuve 3 года назад

    Dose. Base strength. Help with the ability to program a 3 day split? Can't wait to hear how you do at the contests good luck man.

  • @simondean5227
    @simondean5227 3 года назад

    Is front squatting as valuable for strongman training as back squats? Front squats feel more natural for me and they help me target my quads (when I do back squats it's a lot of hip and back strength for me more than quads)

    • @jakoballan2768
      @jakoballan2768 3 года назад +1

      Probably not, since back squat for strongman is an actual event it's a more important movement, however front squatting is still a super good exercise to do.

    • @SentientVoyager
      @SentientVoyager 3 года назад +2

      Front squats have a good amount of carryover for strongman. Many argue it helps prepare you for events like atlas stones, keg loads, etc. Back squats do show up as an event in contests but very infrequently, outside of the World's Strongest Man contest. Back squats are still great to include as a general strength builder.

    • @simondean5227
      @simondean5227 3 года назад

      @M B I find that zerchers are very back heavy, and I can't really do them and deadlifts in the same week without performance dropping

  • @jordywilliams
    @jordywilliams 3 года назад

    Worst thing about 2020 is Bromley’s shrinking whiteboard

  • @archmaesterofpullups
    @archmaesterofpullups 3 года назад

    Not sure how I feel about those volumizing three week waves (3x8, 4x8, 5x8, 3x6, 4x6, 5x6, 3x5, 4x5, 5x5). Seems like poor design to run linearly reversed waves unless the intent is to increase endurance (which didn't seem relevant to those movements).
    I like the idea of running something like 3x8, 4x8, 5x8 to kickstart a training block as a sort of introductory or pivot phase but after that I feel like intensifying waves or straight linear periodization would be better suited, maybe 3x8, 4x8, 5x8, 5x6, 4x6, 3x6, 5x5, 4x5, 3x5, for example.

    • @Oho159
      @Oho159 3 года назад +1

      why? idea is to keep same weight for all 3 weeks why u want to lower sets?

    • @gracefool
      @gracefool 3 года назад

      Yeah it's about increasing weights. Less sets to begin with because you're not adapted to the higher weight.

    • @archmaesterofpullups
      @archmaesterofpullups 3 года назад

      @@Oho159 You'd want to increase weight during each three week mesocycle since the intent should be to intensify.

    • @Oho159
      @Oho159 3 года назад

      @@archmaesterofpullups yes. i know what. after 3 weeks o f that periodization add some weight.

    • @archmaesterofpullups
      @archmaesterofpullups 3 года назад

      ​@@Oho159 Going into the first week of a three week mesocycle, you already have sufficient work capacity built up from the previous higher volume mesocycle so it makes no sense to start with fewer sets. This breaks the principle of phase potentiation because the previous phase adapted you to be able to handle more volume and low intensity so the next logical step would be to slightly decrease the volume by lowering reps and slightly increase intensity to have as much transference from the previous mesocycle as possible, not immediately drop volume down to 3x6 when you can handle 5x6.

  • @brockmeade4450
    @brockmeade4450 3 года назад

    Do you think tire flips or clean&press would have any carryover to fingals fingers

    • @AlexanderBromley
      @AlexanderBromley  3 года назад +1

      For getting the finger to your shoulder, yes, but for walking it up, no. That movement is so unique that it has to be drilled specifically.

    • @brockmeade4450
      @brockmeade4450 3 года назад

      @@AlexanderBromley Good to know. Makes sense. Thanks for your response

  • @Felix-tt8zj
    @Felix-tt8zj 3 года назад

    How do i do if i squat 2 days a week?

  • @markkelton2132
    @markkelton2132 3 года назад

    So close

  • @adgcih1689
    @adgcih1689 3 года назад

    I hate to say but i make gainz better when i dont follow a program

    • @adgcih1689
      @adgcih1689 3 года назад

      @M B i have 210squat 150bench 290deadlift at 89 (kg) thats not noob gainz bro

    • @adgcih1689
      @adgcih1689 3 года назад +1

      @M B U could be right but Its not like i do things in random but the progression is based on how i feel every time

    • @adgcih1689
      @adgcih1689 3 года назад +1

      @M B i tried to program my training based on rpe for about two months but stopped because didnt see much of results. Right now i dont even keep track of the weight i use every week apart from my PRs. I could get more in detail about my programming if u want but that whats work for me at least... I got my deadlift from a grindy 270kg to a clean 280kg in about a month and half.