70s Powerlifter: BRUTALLY EFFECTIVE Powerlifting Program: Old School Training By Alexander Bromley

Summary

Gar Levens reviews the '70s Powerlifter' program by Alexander Bramley, highlighting its structured four-day weekly training focusing on main lifts with variations and barbell accessory exercises. The program is divided into 18 weeks with three waves of progressive volume and intensity, designed to build strength sustainably. Levens praises its stress index consistency, comparing it to old-school training methods, and recommends it for those seeking a brutally effective strength program.

Takeaways

• 📚 The video is a review of the '70s Powerlifter' program by Alexander Bramley, a strength training program available as a $9 ebook on Kindle.
• 💪 The program focuses on four main lifts: bench press, squat, overhead press, and deadlift, with a four-day per week structure.
• 🔄 The training is divided into three waves, each repeated twice, making it an 18-week program with a focus on building strength and capacity.
• 📈 The '70s Powerlifter' uses a step load method, increasing volume and intensity progressively throughout the program.
• 🔧 The program includes variations of the main lifts, such as close-grip bench press and paused squats, to enhance training variety and effectiveness.
• 📈 The base phase of the program involves increasing volume and opening up the intensity range, while the peak phase involves higher volumes with a focus on higher intensities.
• 🏋️‍♂️ Accessory exercises are also included, with a focus on heavy overloading movements to complement the main lifts.
• 📊 Bramley's program is designed to maintain a consistent stress index throughout the training cycle, ensuring continuous adaptation and progress.
• 👨‍🏫 The video recommends following Alexander Bramley's YouTube channel for additional free information and training insights.
• 🤖 The video is sponsored by Evolve AI, a company that uses AI to personalize training programs based on individual athlete development.
• 🎉 The video concludes by encouraging viewers to subscribe for more content and to check out the '70s Powerlifter' program for a comprehensive strength training experience.

Q & A

What is the 70s Powerlifter program by Alexander Bramley?

The 70s Powerlifter is a strength training program designed by Alexander Bramley, focusing on four main lifts: bench press, squat, overhead press, and deadlift, structured in a four-day per week format with each day dedicated to one of the lifts.

Where can I find the 70s Powerlifter program and related information?

The 70s Powerlifter program can be found in Alexander Bramley's ebook on Amazon, titled 'Base Strength'. Additional information and a free video explaining the program are available on his YouTube channel.

What is the structure of the 70s Powerlifter program in terms of volume and intensity?

The program is structured in three waves, each with six weeks, making it an 18-week program. It starts with increasing volume and intensity, then decreases volume while maintaining or increasing intensity, and includes variations and accessory exercises.

How does the 70s Powerlifter program differ from other training programs?

The 70s Powerlifter program emphasizes intentionality in training, focusing on one main lift per day, and uses a specific progression of volume and intensity that is designed to be both brutal and effective, similar to old school training methods.

What is the significance of the stress index in the context of the 70s Powerlifter program?

The stress index is a tool used to assess the program's effectiveness by measuring the consistency of stress on the body throughout the training cycle. It helps ensure that the program maintains a balance of volume and intensity to drive adaptation without leading to detraining.

What is the role of variations in the 70s Powerlifter program?

Variations in the program, such as close grip bench press or pause squat, serve to provide different stimuli to the muscles and help prevent plateaus. They follow a similar wave loading pattern of volume and intensity as the main lifts.

How does the 70s Powerlifter program approach accessory exercises?

Accessory exercises in the program are designed to be heavy overloading movements, emphasizing the importance of not just the main lifts but also the supporting exercises for overall strength development.

What is the significance of the 'AM wrap set' mentioned in the script?

An AM wrap set, or accumulative fatigue set, is a technique used in the program where a final set is performed at a higher intensity after several sets at lower intensities, aiming to increase the overall training stress.

How does the 70s Powerlifter program incorporate rest and recovery?

The program incorporates rest and recovery by including easy weeks and varying the intensity and volume of training. This approach helps to maintain consistency in stress without causing overtraining.

What is the target outcome of the 70s Powerlifter program?

The program aims to increase strength and muscle mass, with the progression designed to prepare the lifter to hit a new one-rep max by the end of the cycle.

How does the 70s Powerlifter program compare to other programs mentioned in the script, such as the Cube Kingpin?

The 70s Powerlifter program shares similarities with the Cube Kingpin in terms of training frequency and exercise selection, but it has its unique structure and progression, focusing on the main lifts and their variations.