Great list, 100% agree. Squat: front squat, pause squat, anderson squat Deadlift: deficits, block pulls, RDL, back extensions (bar behind head for full ROM) Overhead Press: dumbbells, Arnold press, klokov press (though I don't focus on strength here much, more hypertrophy).
Love those. My delts and pecs always took over my pressing while my tris lagged behind. Focusing on close grip led to one of the biggest pressing breakthroughs in my training career.
Squat: SSB (upright as I can get it, often to a low box) Bench: CGBP / Incline Deadlift: Good mornings (Both SSB AND Cambered Bar) Press: push press or steep incline press
Squat: Heavy prowler pushes (800lb minimum) - I squat in every training session and I don't really do any specific assistance work so this is the closest thing. It definitely helps me with the mindset needed to grind through a sticking point on a squat top set. Deadlift: Full Zercher Cycles or Front Squats - works core and upper back in a similar way to the deadlift, everything else is taken care of with standard squats. Bench: Dumbbell Bench - very comfortable on the joints and have lots of versatility. Push Press/OHP: Waiters Walks - makes lockout feel very stable.
If I, a mere mortal, could humbly present my list it'd be: Bench - Paused Weight Dips Squat - Front Squat Deadlift(conventional) - Snatch grip RDLS Overhead Press - Close grip bench press/BTN press
@@AlexanderBromley i second that. ive learned so much from you. you've really educated me and helped me take my gains to the next level. thank you Mister Bromley
I actually have power rows planned for my next training cycle. I could never do 'looser' row styles as I always limited by hip and low back issues. Excited to implement them!
@@wezedwards234 rows are like the 6th man in basketball. Plus you can go HAM on them every week and vary them to assist all the main lifts, like you mention.
Great video I really enjoy your content learning a lot. can you make another video maybe of favorite exercises like a top 3-5 for each lift. Also would help what specific exercises are good for individual weaknesses/ muscle imbalances
@@AlexanderBromley I’m also curious if isometrics has a place for improving lifts, and if so how to implement in program. I heard old school powerlifters and strongmen used them often but I never see anything about isometrics
Awesome video, personally I live Front Squats even tho I have a tiny torso and long legs, for reference my brother is more than 2 inches taller than me but our hips and knees are at the same height, since focusing on them my quads are growing like with no other squat variation
My List and the accessories that I do: Squat: Sumo, Bulgarian Split Squat (short and upright), Lunges (short and upright) Deadlift: RDL, Sumo OHP: Arnold press, Front Raises Bench Press: Incline 30 degrees bench press, Floor Flys I do paused excercises periodically but I would like to add box squats to feel heavier weights.
Accessories for main lifts shall depend upon the sticking points...no single accessory shall work equally effectively for everyone. However, front squats, RDL, block pulls, weighted dips & chin up work reasonably well in many cases.
I train weirdly, cuz no bench and no rack. But some of the "accesories" I like are lunges, farmer walks. Also pullups and pushups, but those are more common. Lunges I just reeeeally feel them working my legs, and I get a sick pump on my glutes.
I will do low bar back squats followed by rdls. I will do conventional deadlifts followed by good mornings. I try to even out the forward stuff with the behind the neck stuff.
I like those bench variations. I think benching is unique compared to the other three in that it is such a stable movement, it benefits more from unstable, hypertrophy oriented movements like dumbbell presses.
"Hobbit arms are more hairy," Frodo said. "Bromley, you have dwarf arms." Gimli snorted and pushed Frodo aside brusquely, like only a dwarf can. "No," he said, "my arms are also much hairier than Bromley's. I think he has midget arms." The King of Minas Tirith had to intervene in the squabble, as tensions quickly rose. Some humans were beating their war drums already. "Hello, little guys, don't y--" Frodo and Gimli in unison: "What did you call us?!" "Dear little big people of Middle Earth," Aragorn continued, without seemingly missing a beat, "let's call a spade a spade, okay." "We're listening..."
Squat: Paused squats (never got my head around the front squat technique😅 might need to give it a one more try in the next block!) Bench: Probably paused bench because that really helped me last time my bench got stagnant Deadlift: Block/rack pulls. I agree with the 13", I've found that to be the best height for all around development. Sometimes I do even less elevated, for example 11" Overhead: Strict press. Simply the best one for building raw pressing strength. And you can never be too strong raw presser, can you?
I remember that from the early days when I was figuring it out. The trick is to round your shoulders forward as much as you can, which can be hard if you have tight lats. A good rack position doesn't need your hands across the bar, so zombie squats are a good practicing tool to make sure it's in the right position. You can certainly get by without them, but I think it's worth getting over that technical hurdle because of how uniquely they target the upper back, midsection and quads. If they really are that difficult, safety bar squats with an upright position are the next closest tool. That being said, zerchers are another solid variation that will exploit some weaknesses your traditional squat may miss. The good news is... we don't have to pick just one!
I'm one of those long femur/short torso guys you mentioned, so front squats feel weird to me. But Zercher squats seem to work pretty well, and I would think they have a good carryover to strongman.
Hey bromley, love the work man …would love to see you annihilate a video about programming accessories/guidelines at different levels, thanks wish you the best 👍🏻
I agree with your squat accessory, however, I disagree with your deadlift choice. Personally, I believe that if you want a better deadlift a row or a rack pull is a better variant. Mind you, that is if your legs are developed, everything after lifting off the ground is easier. I may be wrong, but back over legs for getting the bar up is what I struggle with. Additionally, Front squats carry over to almost everything. Therefore, I agree with front squats.
The one reason why front squats put a smile on my face is exactly because from the first one I've ever done till now I think " these are f#cking awful" and that lets you know they're worth doing 👍
hi, thank you for making this video i really love your page and all your content you put out. one of my big goals is to get 225 on a strict barbell OHP but i am stalling out at 175, can you go over how to make this stronger? accessory lifts, programming, anything at all really?? it is very hard to find anything to specifically strengthen OHP online
A little late to the party, but what has your barbell press (and overall) programming looked like lately? Frequency, sets/Reps/load, accessories? In general, if you want to drive your press up I’d recommend: - higher frequencies than most lifts (3, 4, even up to 5x a week isn’t out of the question, just build up to it) - regularly practicing high intensity (90+% singles, 1x/week is doable). - lots of accessories for the abs, triceps, shoulders. I like close grip and incline benches, and ab wheel rollouts. - some specific accessories I like are pin presses (set the bar on safety pins at nose or forehead height, and press to lockout. Basically the press equivalent a rack pull for deadlifts). - learn to use layback strategically (depending on how “strict” you want to do this, obviously) - get bigger.
Would you consider Glute Ham Raises, Reverse Hyperextensions and Hip Thrusts at all if you could only do two accessories, or do they come low on the list? And what about (Power) Cleans, Dumbbell/Kettlebell Snatches and Wide Grip High Pulls? Specifically, if your goals are to get to a reasonable strength and athleticism level as a recreational natural lifter (no real bodybuilding, powerlifting or strongman goals). Thanks. Great channel by the way.
I got injured in my shoulder during a strongman contest and i could not squat normally for 4 months. I was primarely a powerlifter and had always had the squat as a weakpoint. After this 4 months i gained more im the squat then i have ever and my leggs got massive and yes i got long feamers and it fucking sucks! How ever it was a gamechanger.
I fucking hate front squats because of a naturally large neck, always strangles me. Buuut my regular squat form (powerlifter) is perfect when I do them, and the drop in weight keeps my fatigue down.
I’d be willing to bet if you only did front squats for your accessories you would still get stronger. Need to get better at squatting? Just front squat. Want to build your deadlift? Front Squat. OHP or bench? Front squat. Stones? Yoke? Farmers etc? Front Squat
It's that good. Only trade off is limited overload for your legs, but I don't hate the idea of having your upper back and midsection never be the weak link on any lift.
@@patrickmcdonagh539 Weighted dips are used by alot with benchpressers from josh bryant, jailhouse strong. Guy has strongest benchpressers in his wing. Everytime my weighted dips go up, my bench goes up 100%. Stiff leg needs some mobility but overtime you get better at it. Teaches proper hip hinge. Loads up the deadlift main muscle groups like crazy. I also used a small deficit, big isn't usefull. Small gives enough stretch and loads the hamstring good.
@@AlexanderBromley the legend himself has replied, yes I do feel your pain, I had jumper's knee because of too much jump training a couple of years ago. Hopefully it will get cleared up soon. Hopefully
Hey Alexander, you are the best Yt'r. My workout is centered around your programs. I see you have Elon Musks program sponsoring this video. Do you actually do his money making program too? How much should I invest
![[#2024MAMA] G-DRAGON - 무제(Untitled, 2014)+POWER+HOME SWEET HOME+뱅뱅뱅+FANTASTIC BABY | Mnet 241123 방송](http://i.ytimg.com/vi/Ox29z5Nf1Uk/mqdefault.jpg)
"You're not going to split jerk a dumbbell"
Challenge accepted.
Pretty sure thats how Andrew Clayton hit his 270lb Db record at 231.... had to walk that one back real quick lol
Fine then, I'll do some front squats. I won't be happy about it but I'll do them.
Id rather never squat again than do front squats tbh.
Front squats are honestly one of the best exercises. If you get strong at them then everything goes up
That's what it's all about
Heavy Goblet squats if barbell front squat is too taxing. But yes, it's often the most nagging moves that are the most beneficial.
Do some zerchers instead! Blows up your upper back simultaneously 😅
Great list, 100% agree.
Squat: front squat, pause squat, anderson squat
Deadlift: deficits, block pulls, RDL, back extensions (bar behind head for full ROM)
Overhead Press: dumbbells, Arnold press, klokov press (though I don't focus on strength here much, more hypertrophy).
Great vid (as always)
Squat: SSB squat
Bench: close grip bench press
Deadlift: deficit deadlift
Love those. My delts and pecs always took over my pressing while my tris lagged behind. Focusing on close grip led to one of the biggest pressing breakthroughs in my training career.
Squat: SSB (upright as I can get it, often to a low box)
Bench: CGBP / Incline
Deadlift: Good mornings (Both SSB AND Cambered Bar)
Press: push press or steep incline press
Squat: Heavy prowler pushes (800lb minimum) - I squat in every training session and I don't really do any specific assistance work so this is the closest thing. It definitely helps me with the mindset needed to grind through a sticking point on a squat top set.
Deadlift: Full Zercher Cycles or Front Squats - works core and upper back in a similar way to the deadlift, everything else is taken care of with standard squats.
Bench: Dumbbell Bench - very comfortable on the joints and have lots of versatility.
Push Press/OHP: Waiters Walks - makes lockout feel very stable.
If I, a mere mortal, could humbly present my list it'd be:
Bench - Paused Weight Dips
Squat - Front Squat
Deadlift(conventional) - Snatch grip RDLS
Overhead Press - Close grip bench press/BTN press
The front squat? Controversial
@@its_james_fitness It is. But I squat high bar/Olympic style only so the loading on the quads in the front squat is perfect for me.
Never thought of doing snatch grip rdls might try them
@@neowneow13 The ROM is superior to standard RDLs and the upper back is worked much harder. They're great
Love dips and CG/BTN presses. Snatch grip is also a great addition.
I really love your channel man. Keep up the work.
Thanks!
@@AlexanderBromley i second that. ive learned so much from you. you've really educated me and helped me take my gains to the next level. thank you Mister Bromley
Squat: Front Squat/Zombie Squats/ Zercher squats
DEADLIFTS: deficit snatch grip Deadlifts/ good Mornings/ zercher good mornings
Bench Press: Weighted Dips/ Floor Press
Squat - sled pushes
Deadlift - 45 degree back raises with weight
Bench - dips
OHP - handstand push ups
freestanding hspu?
Squat: SSB Box Squat
Bench: Paused Bench
Deadlift: Deadlift Rows - Cailer Woolam, Ed Coan style
Overhead Press: Push Press
I actually have power rows planned for my next training cycle. I could never do 'looser' row styles as I always limited by hip and low back issues. Excited to implement them!
I do a row variation on every training day. Pendleys or dead rows on lower, bent over or t-bar on upper.
@@wezedwards234 rows are like the 6th man in basketball. Plus you can go HAM on them every week and vary them to assist all the main lifts, like you mention.
Great video I really enjoy your content learning a lot. can you make another video maybe of favorite exercises like a top 3-5 for each lift. Also would help what specific exercises are good for individual weaknesses/ muscle imbalances
Sure thing. I do include some on the 'Checklist' videos I've put out, but organizing them by weakness is a great idea!
@@AlexanderBromley I’m also curious if isometrics has a place for improving lifts, and if so how to implement in program. I heard old school powerlifters and strongmen used them often but I never see anything about isometrics
Awesome video, personally I live Front Squats even tho I have a tiny torso and long legs, for reference my brother is more than 2 inches taller than me but our hips and knees are at the same height, since focusing on them my quads are growing like with no other squat variation
My List and the accessories that I do:
Squat: Sumo, Bulgarian Split Squat (short and upright), Lunges (short and upright)
Deadlift: RDL, Sumo
OHP: Arnold press, Front Raises
Bench Press: Incline 30 degrees bench press, Floor Flys
I do paused excercises periodically but I would like to add box squats to feel heavier weights.
Accessories for main lifts shall depend upon the sticking points...no single accessory shall work equally effectively for everyone.
However, front squats, RDL, block pulls, weighted dips & chin up work reasonably well in many cases.
I train weirdly, cuz no bench and no rack. But some of the "accesories" I like are lunges, farmer walks. Also pullups and pushups, but those are more common. Lunges I just reeeeally feel them working my legs, and I get a sick pump on my glutes.
I will do low bar back squats followed by rdls. I will do conventional deadlifts followed by good mornings. I try to even out the forward stuff with the behind the neck stuff.
Bromley you ROCK
ur a great down to earth guy alex. keep it up, love the channel
Squat: SSB
Bench: DB Bench or Floor press
Deadlift: Paused deadlift
OHP: Seated OHP
I like those bench variations. I think benching is unique compared to the other three in that it is such a stable movement, it benefits more from unstable, hypertrophy oriented movements like dumbbell presses.
Awesome stuff man.
For me I'd say...
Squat: Pause Squat (on the higher rep side)
Bench: Close Grip Bench Press
Deadlift: RDLs
OHP: Clean and Press
"Hobbit arms are more hairy," Frodo said. "Bromley, you have dwarf arms."
Gimli snorted and pushed Frodo aside brusquely, like only a dwarf can. "No," he said, "my arms are also much hairier than Bromley's. I think he has midget arms."
The King of Minas Tirith had to intervene in the squabble, as tensions quickly rose. Some humans were beating their war drums already. "Hello, little guys, don't y--"
Frodo and Gimli in unison: "What did you call us?!"
"Dear little big people of Middle Earth," Aragorn continued, without seemingly missing a beat, "let's call a spade a spade, okay."
"We're listening..."
Now I gotta go and figure out how to implement each of these
Squat: getting fat
Deadlift: having wide hips and monke arms
Press: being blood related to Žydrūnas Savickas
Snatch grip deadlift for the DL?
Squat: Paused squats (never got my head around the front squat technique😅 might need to give it a one more try in the next block!)
Bench: Probably paused bench because that really helped me last time my bench got stagnant
Deadlift: Block/rack pulls. I agree with the 13", I've found that to be the best height for all around development. Sometimes I do even less elevated, for example 11"
Overhead: Strict press. Simply the best one for building raw pressing strength. And you can never be too strong raw presser, can you?
have zerchers worked? Front squats just choke my ass out even at low loads. Bar gets into my throat and I start greying out
I remember that from the early days when I was figuring it out. The trick is to round your shoulders forward as much as you can, which can be hard if you have tight lats. A good rack position doesn't need your hands across the bar, so zombie squats are a good practicing tool to make sure it's in the right position. You can certainly get by without them, but I think it's worth getting over that technical hurdle because of how uniquely they target the upper back, midsection and quads. If they really are that difficult, safety bar squats with an upright position are the next closest tool.
That being said, zerchers are another solid variation that will exploit some weaknesses your traditional squat may miss. The good news is... we don't have to pick just one!
thanks for the good advices!
I'm one of those long femur/short torso guys you mentioned, so front squats feel weird to me. But Zercher squats seem to work pretty well, and I would think they have a good carryover to strongman.
Great video, what would you recommend for bench press?
Hey bromley, love the work man …would love to see you annihilate a video about programming accessories/guidelines at different levels, thanks wish you the best 👍🏻
I agree with your squat accessory, however, I disagree with your deadlift choice. Personally, I believe that if you want a better deadlift a row or a rack pull is a better variant. Mind you, that is if your legs are developed, everything after lifting off the ground is easier. I may be wrong, but back over legs for getting the bar up is what I struggle with.
Additionally, Front squats carry over to almost everything. Therefore, I agree with front squats.
Front Squat is awesome
The one reason why front squats put a smile on my face is exactly because from the first one I've ever done till now I think " these are f#cking awful" and that lets you know they're worth doing 👍
what about rows for deadlift?
hi, thank you for making this video i really love your page and all your content you put out. one of my big goals is to get 225 on a strict barbell OHP but i am stalling out at 175, can you go over how to make this stronger? accessory lifts, programming, anything at all really?? it is very hard to find anything to specifically strengthen OHP online
A little late to the party, but what has your barbell press (and overall) programming looked like lately? Frequency, sets/Reps/load, accessories?
In general, if you want to drive your press up I’d recommend:
- higher frequencies than most lifts (3, 4, even up to 5x a week isn’t out of the question, just build up to it)
- regularly practicing high intensity (90+% singles, 1x/week is doable).
- lots of accessories for the abs, triceps, shoulders. I like close grip and incline benches, and ab wheel rollouts.
- some specific accessories I like are pin presses (set the bar on safety pins at nose or forehead height, and press to lockout. Basically the press equivalent a rack pull for deadlifts).
- learn to use layback strategically (depending on how “strict” you want to do this, obviously)
- get bigger.
Would you consider Glute Ham Raises, Reverse Hyperextensions and Hip Thrusts at all if you could only do two accessories, or do they come low on the list? And what about (Power) Cleans, Dumbbell/Kettlebell Snatches and Wide Grip High Pulls? Specifically, if your goals are to get to a reasonable strength and athleticism level as a recreational natural lifter (no real bodybuilding, powerlifting or strongman goals). Thanks. Great channel by the way.
Nice! Great advice.
Could the Rubish row be considered as an accessory for the first stage of the power clean?
For the ohp, I really like the Z press.
He hates the z press
I tried them with dbs, really helped me with some core stabilization I had... I think.
can you clarify about hip flexors relaxing on the box squat because I thought you want to keep tension at bottom hold
I got injured in my shoulder during a strongman contest and i could not squat normally for 4 months. I was primarely a powerlifter and had always had the squat as a weakpoint. After this 4 months i gained more im the squat then i have ever and my leggs got massive and yes i got long feamers and it fucking sucks! How ever it was a gamechanger.
ssb/front squat, good mornings or barbell rows, weighted dips
Would be cool to just run frontsquats and rdls and see how squat and DL reacts.
squat: pause squat
deadlift: good morning
Bench: dips
OHP: dumbbells
Squat = testosterone
Deadlift = Trenbolone
Ohp = HGH
Front squats and OHPs blew up my abs
No place for deficit or paused dead’s ???
I fucking hate front squats because of a naturally large neck, always strangles me. Buuut my regular squat form (powerlifter) is perfect when I do them, and the drop in weight keeps my fatigue down.
what about bench?
Who in the world thumbed this down ? Crazies...
Does the king reply?
how would a deficit RDL be any different than not, at least for the 2nd to final rep it shouldn't matter.
Pause squat/front squat, dumbbell press, deficit RDL/SLDL.
edit: I dont need variations at my level of strength to improve. But I like those movements
your videos are always awesome man than you
I’d be willing to bet if you only did front squats for your accessories you would still get stronger. Need to get better at squatting? Just front squat. Want to build your deadlift? Front Squat. OHP or bench? Front squat. Stones? Yoke? Farmers etc? Front Squat
It's that good. Only trade off is limited overload for your legs, but I don't hate the idea of having your upper back and midsection never be the weak link on any lift.
@@AlexanderBromley I think Jessie Marunde used to say “if you have a problem, just squat more” I believe the same principle applies to fronts lol
I don’t have any favorite accessories, I just had to comment for the algorithm ✊
Bench: Weighted dips
Squat: Highbar 2" paused
Deadlift: Stiff leg from deficit
Weighted dips are fantastic. I had a blast doing those in my early days. May try to bring them back from the dead during my next block.
@@patrickmcdonagh539 how so?
@@patrickmcdonagh539 Weighted dips are used by alot with benchpressers from josh bryant, jailhouse strong. Guy has strongest benchpressers in his wing. Everytime my weighted dips go up, my bench goes up 100%. Stiff leg needs some mobility but overtime you get better at it. Teaches proper hip hinge. Loads up the deadlift main muscle groups like crazy. I also used a small deficit, big isn't usefull. Small gives enough stretch and loads the hamstring good.
Squats: paused belt squats
Bench press: weighted push ups
Deadlifts: good mornings
A long bout of knee tendonitis has kept me off our hip belt squat, but I'll keep those in mind when I get it cleared up!
@@AlexanderBromley the legend himself has replied, yes I do feel your pain, I had jumper's knee because of too much jump training a couple of years ago.
Hopefully it will get cleared up soon.
Hopefully
deficit paused deadlift
box squats
bradford
Hey Alexander, you are the best Yt'r. My workout is centered around your programs.
I see you have Elon Musks program sponsoring this video. Do you actually do his money making program too? How much should I invest
👍
Front squats. 👍👍👍
Coan as in bone not Co An
If there is one exercise I hate more than any other... its front squats
6516 Giovani Spur
Farmers Walks......Just for fun
Algorithm