The Base Strength Podcast: Recent Episodes
Alexander Bromley
The Base Strength Podcast is a weekly discussion around the discipline of strength training. Every episode will cover the foundational principles of technique, programming and psychology and how they should influence your approach to getting stronger. Be it for competition or recreation, if your goal involves the use of a barbell, we've got you covered.
To get Bullmastiff for FREE 🔽🔽🔽
https://empire-barbell.com/full-libra...
"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
https://amzn.to/3d1pexd (also at www.empirebarbellstore.com)
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
https://www.patreon.com/alexanderbromley
To get Bullmastiff for FREE 🔽🔽🔽
https://empire-barbell.com/full-libra...
"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
https://amzn.to/3d1pexd (also at www.empirebarbellstore.com)
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
https://www.patreon.com/alexanderbromley
To get Bullmastiff for FREE 🔽🔽🔽
https://empire-barbell.com/full-library-of-free-video-pdfs/
"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
https://amzn.to/3d1pexd (also at www.empirebarbellstore.com)
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
https://www.patreon.com/alexanderbromley
To get Bullmastiff for FREE 🔽🔽🔽
https://empire-barbell.com/full-library-of-free-video-pdfs/
"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
https://amzn.to/3d1pexd (also at www.empirebarbellstore.com)
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
https://www.patreon.com/alexanderbromley
0:00 Intro
1:40 Why I'm Talking About This More
2:40 Alan's New Reason for Not Using
3:27 Reaction - Competitive Priority
4:33 Role Models for Recreational Lifters
5:20 "Why Use Them?"
6:15 Reaction - "Doesn't Make My Life Better"
16:44 Gear for Local Meets
19:18 Phony to Use and Make Content?
20:30 Doesn't Need Clout.... But What If He Did?
23:20 Are Steroids Hard Drugs??
25:11 Use Different Than Abuse
30:50 "You Ain't Shit w/out Me!!"
👉Bob and Brad's C2 Massage Gun : https://amzn.to/3C1tOWC
10% OFF Promo Code: TIMPT104
To get Bullmastiff for FREE 🔽🔽🔽
https://empire-barbell.com/full-libra...
"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
https://amzn.to/3d1pexd (also at www.empirebarbellstore.com)
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
⭐Full Workouts Uploaded DAILY on Patreon⭐
https://www.patreon.com/alexanderbromley
To get Bullmastiff for FREE 🔽🔽🔽
https://empire-barbell.com/full-library-of-free-video-pdfs/
"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
https://amzn.to/3d1pexd (also at www.empirebarbellstore.com)
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
To get these slides AND Bullmastiff for FREE 🔽🔽🔽
https://empire-barbell.com/full-library-of-free-video-pdfs/
"BASE STRENGTH": 4.8 ⭐⭐⭐⭐⭐ from 170 Amazon Reviews!🔽🔽🔽
https://amzn.to/3d1pexd (also at www.empirebarbellstore.com)
Have big training goals and don't know the next move? Reach out to me for a consultation!
✅ DM me on Insta: @Bromarama
✅ or email: bromley@empire-barbell.com
0:00 Intro
1:32 If You're Doing It Right
7:06 If You're Doing It Wrong
9:53 What This Isn't
12:58 Reason #1 Your Back Wont Grow
15:07 Reason #2
17:36 Reason #3
19:05 Rule #1 for WIDE Lats
21:28 Rule #2
24:29 Rule #3
To get Bullmastiff for FREE 🔽🔽🔽
https://empire-barbell.com/full-library-of-free-video-pdfs/
0:00 Intro
2:33 Reddit Review: HUGE Gains
3:56 Mass and Doug Young
6:20 Mechanics of Bullmastiff
15:39 Basic Split
16:30 Set, Reps, Weight Progression
19:38 Reddit Review #2
25:50 Reddit Review #3
To get the slides to this presentation: 👉👉👉 https://empire-barbell.com/free-fast-vs-slow-gainer-pdf/
In this episode, we cover individual differences in training response and tolerance.
To get the slides to this presentation: 👉👉👉 https://empire-barbell.com/free-training-split-pdf/
In this episode, I discuss the differences and trade offs between body part splits, whole body splits and various upper-lower splits.
Faz sits down and talks implementing conjugate principles into his training, how he uses RPE and RIR and working around the nutrition needs of his clients.
Sam Shethar sits down to talk about training philosophy, self help books and coaching his 19 year old brother Max to a 2000lb total.
Derek Smith joins me to talk about the intricacies of armwrestling, coaching and his plan to overtake the #1 spot.
Nicolas sits down to talk about the strategies he used to grind his way to being the best in the world and what the future of the sport holds for himself and other 105kg competitors.
Today I sat down with Youtube personality Geoffrey Verity Schofield and talked about fitness trends, programming and the use of PEDs in general fitness culture.
Questioning your program after a few weeks? Know for sure if your program is working with these steps.
We had a blast competing at the Big Tex Strongman Contest in Austin this weekend. I give a short write up and talk about those competitions where winning isn't everything.
Chad Wesley Smith, James Hoffman and Mike Israetel put this book out some years back and it's a gem. Here's a rough overview of what you can expect from the book and why it should be on the short list of required reading for programming.
The man from strongerbyscience.com has put out some good ones; this article follows the history of periodization as an approach to training and questions some of our long standing assumptions about it.
Squat-Bench-Dead works fine, until it doesn't. Learn how to prevent weaknesses and fix current ones by levelling up your exercise selection.
My first book was published just over a year ago and it's been the work that most people identify with me. This is a break down of the principles outlined in the book along with a discussion of what I was trying to do with it and what I plan to do in the future.
I think they might..... Amazing wins and heartbreaking losses at the 2022 Arnold Classic.
Cody talks industry phonies, lifting in Iraq and influence and inspirations for his popular programming approach.
Get his "TRY TRYING" shirt below!
Cody's Youtube: https://www.youtube.com/c/codylefevergzcl
IG: instagram.com/thefeverfever
Blog: swoleateveryheight.blogspot.com
The honeymoon stage doesn't last forever. Understand now what to expect over a training lifetime so you are ready when motivation creeps to a halt.
All things technique, from growing your guns to setting records on the platform. Now leaving Snap City.
Doing hard stuff because, as Randy Strossen put it, "Stronger Minds, Stronger Bodies". Also, we French up our squats and review a familiar program.
Size and strength are both byproducts of any training program, though one can be specialized in at the expense of the other. This discussion defines those qualities and explains how they are related and how you can use one to improve the other.
With progressive overload, we often concern ourselves with volume, weight and effort. There's a missing piece of that puzzle that could give a breath of fresh air to your training.
Good training means good decision making and that means asking questions. We often get trapped into a false dichotomy where we treat different methods as if one will be objectively better than the other. Instead of asking "which is better?", this is how you should look at training options in order to solve problems.
No other movement can create such physical development while being so easy to implement into a training program. This is a short list of why the squat wins as the king of developmental movements. Stay tuned to the end for examples of how I typically incorporate squats with new clients.
0:00 Intro
1:17 Importance of Glute Training
16:48 Close Grip Bench Grip Stronger than Regular?
24:35 Programming a Strength Program for Sports
29:25 Resting in Between Reps
35:29 Recovery Workouts?
Training routinely focuses around 'addition' (more weight, more reps, more effort) but the reduction in training stress is actually where the magic happens.
0:00 Intro
0:35 Using the Main Lift Progression for the Variation?
10:00 Measure Limb Ratios for Better Exercise Selection?
19:26 Will the Push Press Help with Strict Pressing?
26:24 Should I Use a Front Squat Harness?
29:37 How to Peak Rep Endurance Instead of Strength?
There are a lot of different programs out there and they aren't all simple and user friendly. Understanding the principles at the heart of each program will allow you to evaluate other programs better while making better decisions within your own.
Weak point targetting is a common training approach to boosting your numbers up. Here, I break down how weak points develop and who needs to pay attention to them.
This is a long form response to some of the meatier questions that came from the Patreon and Youtube Membership pages.
0:38 How to Approach Changing Technique
9:43 How Long to Run Base and Peak Phases
23:33 Is Volume with Low Reps as Good as High Rep Work?
32:09 How Do I Frequently Rotate Exercises
Jack of all trades, master of none. This episode discusses how specializing, while necessary for optimal performance, can actually derail your training if taken too an extreme.
Rounding in the back during deadlifts: crucial point of concern or overhyped hypochondria?
Anyone who has trained long enough to get stronger has experienced the dreaded PLATEAU. Instead of manically jumping from program to program or engaging in Santeria before every workout, taking the time to evaluate your most recent training schedule can give huge insights into what you need to do to continue moving forward. When in doubt, ask yourself, "when is the last time I adjusted my training stress, increased my recover or simply included something new?"
After a 3 month layoff, I'm starting the New Year with a rebuild from the ground up. I'm in a new state. I'm training at a corporate gym. I'm doing yoga in my living room. And I'm nattier than crappy beer. Here's to a year of doing the hard things the right way.
Stress and recovery are the two variables at the center of every program and how you balance them will determine how well you adapt (get strong!). We can manipulate them to keep growing long after everyone else has plateaued and this episode discusses how.