The COMPLETE Squat Checklist - Variations, Accessory, Split, Progressions and more!

"PEAK STRENGTH" is now available!! Get it and "Base Strength" at www.empirebarbellstore.com
/ alexanderbromley
0:00 Intro
1:20 Techniques
5:09 Main Movement Selection
7:04 Variations
12:51 Accessory and Isolation
18:40 Split and Frequency
25:20 Progressions

[@Acorn-ix6mp]

Man your channel is highly underappreciated. Base Strength is a great read too! Thanks for putting out all this information!!

[@Thaddeus_Howe]

Dude you are by easily one of the most intelligent guys talking about fitness on KZbin. You have incredible common sense, a holistic view, and tons of knowledge. Keep it up!

[@buira9482]

Commenting for the algorithm, how come this has 3k views and "17 curl variations (do THIS ONE everyday!!!)" videos have millions? This is golden content man.

[@adgcih1689]

Dont forget to do the deadlift checklist as well !!

[@yushy5816]

these longer in depth discussions are some of my favorite. great work.

[@patrykloda6345]

Great video! So much information in such a short amount of time! Good work

[@SLouiss]

I’m excited to watch this when I have time later this afternoon. I always learn a lot from your videos and they’ve helped my training & programming of training blocks

[@jamesbedwell8793]

Love this in depth discussion. You’ve really covered everything here!

[@SaulAdrianVL]

All well explained and perfect to understand ! As always

[@samperry2636]

Another cracking talk man. The fact that you put programs out there at a small cost for those who need it, whist simultaneously giving everyone more than enough knowledge to write programs themselves just shows the integrity and passion for the sport you have. Top stuff

[@colombiansweety01]

I’m so happy I found your channel I’ve been able to create a program for myself as a new lifter with the goal of powerlifting. I’ve already been able to see the progress I’ve been able to get a 200lb deadlift after I started at the beginning of this year, training via your programming videos thank you!

[@CCSABCD]

Great content as always, I really like your 30+min lectures, your channel has made me get way better at programming my own training, thanks!

[@porqpine53]

You're the GOAT Bromley. Halfway thru my 12 week Base Phase can't wait to see what you put out for Peaks

[@literathos3171]

This is an incredible channel, thanks a lot

[@shantanusapru]

What a wonderful/brilliant video!!!! Could you do separate videos on warm ups; GPP; stretching/flexibility/mobility drills? That would be super-useful!

[@SLouiss]

Bought the book. I like the narrative of Dug and Rob interwoven within the programming material

[@rickharris275]

Watching 3 times and taking notes, squats are kryptonite

[@BonFathead]

Awesome content , easy to take in and understand 👍👍👍

[@heroscapewarrior4217]

Man your videos are so helpful. Thanks alot for the content 💪🏾💪🏾

[@adgcih1689]

Great video as always! Really appreciate all that info!

[@ProphetFear]

An unknown accessory for the lower body is the unilateral leg press with maximal ROM. It's basically a split squat with absolute stability and is insanely easy to load while requiring exceptionally light weights. A good "SFR exercise".

[@zoranagavrilovic9403]

The existence of this channel makes me feel good about my future in lifting

[@maenlest17]

Incredible work man 👍

[@jacobdenson4905]

Easily the best channel on KZbin for getting stronger.

[@Daniearp]

Please do a video on how to program accessory work, meaning amount of exercises, progression and how to spread them throughout the week, I think many people would benefit from that!

[@heveyweightheveyweight5399]

He has it in his books

[@johntrains1317]

Bromley is the hero we needed on YT fitness

[@LarsRyeJeppesen]

Best strength channel ever

[@AberrantArt]

The best on KZbin. 💪🏻

[@johermeah7787]

These vids are gold

[@cls34]

Great shirt!

[@raymondmurillo]

Very informative. I feel like I’ve been training the squat wrong for too long

[@owenlutes579]

Thank you

[@muineeguh7011]

Good content

[@OscarMartinez-bd1hg]

Please do the ohp checklist. Nice vid

[@shanindtheeed]

thank you

[@geopwr5077]

Awesome! As an older lifter 50+ w long femurs and mostly posterior hip dominate, I believe I need work on quads and glute. How would ya add THAT work in even though my sessions already make me sore and my recovery is fair? Thanks.

[@juansamano8159]

I want my t-shirts to fit as Bromley’s fit him

[@koleary1798]

I just finished up a 12 week building block myself for squats and deads. I'm way stronger at sumo, so I hammered conventional with a base of volume that just tapered up to a new PR in that movement. Similarly, I'm built to low bar squat. I spent the 12 weeks working on high bar and front squats. Plenty of good mornings and glute bridges in the mix to keep the posterior strong. I'm going to phase back into my stronger lifts. In retrospect I should have done the lifts at least nominally to keep the motor patterns grooved. I'm aiming for a 16 week mesocycle of 4 macro cycles. By early summer I aim to hit big PRs on both lifts.

[@OMarkica]

how did it go? :DDD

[@koleary1798]

@@OMarkica blast from the past haha. Added 60lbs to my sumo, 35lbs to my low bar. Actually doing something similar right now haha, gotta get that base wide! I added in sumo stance box squats (safety bar) this time around when training my conventional to keep my hips strong. I'd never done that movement before, added like 90lbs in 12 weeks, now it's almost as strong as my low bar.

[@OMarkica]

@@koleary1798 damn, im glad it worked and that you're nicely progressing 👍 take care bro

[@jdgo6862]

My worst lift. All my main lift still growing (deadlift, benchpress, OHP, weigthed pull up) but squat is the same after 3 years. I never lift 315 lb on squat. I started with linear progresión, then 531, then the cube method, etc, etc, etc. I literally cried a few times for the frustation of not progressing. But well, Im going to keep pushing. For me 405 is My dream and in my case a elite squat strenght

[@nicotricking8922]

How is it going?

[@kroppsomvandling]

I have a question. Its about variation work. Do you have a set % of youre main lifts where you start. For example if i want to squat or deadlift 2/week 1 mainlift session and 1 whit variation. What is a good % to startitpoint for box squats, pause squats, paused decefit deadlifts if i base it on my 1RM in the mainlift?

[@sethgibson4155]

Hey Alexander, I was kind of curious if you had any opinions on Matt Winnings conjugate style of training? Is it worth it?

[@jan-jp4bt]

Subbed . I have a question though on volumizing/volume progression. Would you set up a different volume progression for 60-70% e1RM blocks, than how you would 80-90%? Say a base 4 week block would be 3x10 , 4x10 , 5x10+ , test week/deload Followed by a strength block of 3x5 , 4x5 , light week , 5x5? + I haven't heard you mention doing 1-3 at an rpe8 for 1 set during hypertrophy block to stay abit sharp on those singles even in developmental blocks , you dont like them?

[@Thaddeus_Howe]

I'm a rower currently lifting 3x a week in addition to my other training. I'm doing a simple 5x5 program (back squat, bench, barbell row, and OHP) and I want to add in front squats into my routine to develop my quads more. Should I do them once a week to replace one day of back squatting, or should I do them every day while lowering back squat volume; i.e. should I do: Day 1: 5x5 Back Squat Day 2: 5x5 Front Squat Day 3: 5x5 Back Squat OR Day 1: 3x5 Back Squat and 3x5 Front Squat Day 2: 3x5 Back Squat and 3x5 Front Squat Day 3: 3x5 Back Squat and 3x5 Front Squat (could also be 3x5 and 3x5 or 2x5 and 3x5 or 3x5 and 2x5) Thanks!

[@Rowland_Hoskins]

I'm just some guy, but if it were me I would do the first option.

[@joelsandoval2352]

Why not low bar squats for hamstrings?

[@ralfsucker3503]

Nice

[@MatthieuAmherst]

Gold mine

[@leinekenugelvondoofenfocke1002]

Ive tried to squat myself to death several times. If you alternate back squats, and front squats it can work... Both of them will grow, and no other lift you do will grow while you do it.

[@mojohn1634]

Will you do Bench/Deadlift?

[@mmjsfca]

He already did bench

[@joestrongwhite]

Deadlift check list

[@dondiesel929]

Would it be ok to squat Monday, Friday, and light squat variation on Saturday?

[@jamesbedwell8793]

Probably alright but might be better to put the lighter variation earlier in the week

[@dondiesel929]

@@jamesbedwell8793 which day would you squat heavy then?

[@jamesbedwell8793]

If you squat heavy Monday, I’d have a light session Wednesday ideally, but Thursday might be alright, then a medium session on Friday. If your light session is Thursday you’ll have to be more careful with what you do on the Friday. As Bromley says the light session is just arbitrarily lighter, you might even do the same sets and reps as Monday but with 20% less weight for example

[@dondiesel929]

@@jamesbedwell8793 got it, thank you!

[@SolRC]

We all really appreciate your sharing of your life's work. That being said you attached a symbol to your advertising shirt that is in direct opposition to the flag code. You are a civilian talking to civilians, keep the dog whistles on whatever #chan they are on now.

[@rob7287]

can i achieve a big squat with only 3x8 2 times per week + accesory work?

[@IlliterateMoose]

I don't understand why people ask questions like this. There's so many variables it's impossible to answer What's your diet like? What's your rest / sleep like? What's your squat technique like? What's your planned progression scheme? What's your accessory work? What would you consider "a big squat" Yeah you can probably progress your squat doing this but your question is far too vague

[@gamer-hg5hv]

Why do only one specific rep scheme lol makes no sense bro

[@rob7287]

@@gamer-hg5hv what should i do ? 5x5

[@jamesbedwell8793]

@Rob what he’s saying is to not stick with one rep range, 3x8 is fine, but you might also want a 5x5 or a 5x3. Just working in one threshold will probably get you injured before it gets you to a big squat

[@gamer-hg5hv]

@@rob7287 All the way from singles up to 8's really. Variety bro. Variety is your friend

[@TheBilaras97]

why is no one is the industry talks about the adductor?Its a huge muscle, between the hamstring and quad in size so why no try to take advatage of that or use it in the best way possible?is it something that most people do naturally?

[@jamesbedwell8793]

Personally, I have naturally huge adductors and they don’t seem to help my squat, so I don’t think there’s any point in working them.

[@leinekenugelvondoofenfocke1002]

If you do low bar you cant miss the adductors

[@unky5724]

@@jamesbedwell8793 Adductors are a main mover in the squat trust me they’re helping

[@heveyweightheveyweight5399]

it's clear this guy isn't running an ass load of anabolic gear like other people with high numbers , and he gave everybody's super hero Larry wheels more then he asked for on the squat variation of the strong man event . might wana listen to what this man has to say gents.

[@mountaingoatplays]

Who are those two dislikes?

[@michaelscholten9753]

Your shirts are great, but the logo needs to be moved up a couple inches.