Basement Bodybuilding

At one point or another, any serious lifter will develop what I refer to as progressive overload anxiety. Lifting is a solo sport, so you will need to self diagnose. If you find yourself cheating your technique just to add a rep or an extra 5lbs to your lifts, or if you find yourself avoiding lifts that don’t allow for frequent progression, this program is for you. The progression scheme we’re using allows you to forget about progressive overload during your sessions, so you can reapply that focus to your technique and intensity, which ultimately is what drives the occurrence of progressive overload. The way it works is simple: you’ll pick a weight that is challenging within the general rep range prescribed, and you’ll work with that weight for an entire calendar month. Every month, you will add 5lbs to each lift. There will be months that you are unable to add 5lbs to certain lifts, and that’s ok. It’s lift dependent, and training age dependent. Some months you may need to regress by 5lbs and re-establish good technique, and create more stimulus. That’s ok. The goal is to have net gains at the end of the year across the board. If you add 5lbs for 6 months, regress 5lbs for 2 months, and maintain for 4 months, you have added 20lbs to that lift in one year. For milder cases of progressive overload anxiety, feel free to still track your reps, at least to an extent. For more moderate to severe cases, I’d avoid tracking reps, and just focus on training hard and using potent, stimulative technique. Don’t overthink this! Just remember this: the harder you train, and the better your technique is, the more growth you’ll see.

Cure to Progressive Overload Anxiety

Let's take a deeper look at the Basement Bodybuilding 4 day a week <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-upper-lower-workout-split">upper lower</a> program that can be done without a full gym, and can instead be completed in the comfort of your own home.4-Day Upper Lower Program structure:<ul><li>Upper A: Chest and Bicep focus</li><li>Lower A: Quad and Calf focus</li><li>Upper B: Delt and Tricep focus</li><li>Lower B: Hamstring and Trap focus</li></ul>How to progress: The method we’re using is a variation of dynamic <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-long-to-see-progress-from-workouts">double progression</a>. Instead of a standard double progression where we wait for all sets to meet the rep target to increase weight, we will be adding weight to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/drop-set-super-set-giant-set-techniques-for-lifting">all sets</a> once your first set reaches OR surpasses the top end of the rep range. There will be a drop-off in reps from set to set in most cases, which is normal, and a byproduct of training hard.Support Basement Bodybuilding by using code BASEMENT when you sign-up for Boostcamp.For 1-on-1 online coaching inquries: <a target="_blank" rel="noopener noreferrer nofollow" href="mailto:yt.basementbodybuilding@gmail.com">yt.basementbodybuilding@gmail.com</a>

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@BasementBodybuilding">Basement Bodybuilding</a> is a natural bodybuilding educator on YouTube with over 20K subscribers. This channel exists to challenge the consensus of bodybuilding methods, while establishing a better fundamental philosophy of training for natural bodybuilding.This is Basement Bodybuilding's premium Home Gym Upper Lower program designed for those who want to build muscle with just a squat rack, a barbell, and some dumbbells.

Basement Bodybuilding: Home Gym Upper Lower

Let's take a deeper look at the Basement Bodybuilding 5 day a week Push Pull Legs Push Pull <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">workout routine</a>.How to progress: The method we’re using is a variation of dynamic double progression. Instead of a standard double progression where we wait for all sets to meet the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/drop-set-super-set-giant-set-techniques-for-lifting">rep target</a> to increase weight, we will be adding weight to all sets once your first set reaches OR surpasses the top end of the rep range. There will be a drop-off in reps from set to set in most cases, which is normal, and a byproduct of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/training-to-failure">training hard</a>.Support the coach by using code BASEMENT when you sign-up for Boostcamp.Find Basement Bodybuilding's FREE 4-Day Upper Lower program on Boostcamp.For 1-on-1 online coaching inquries: <a target="_blank" rel="noopener noreferrer nofollow" href="mailto:yt.basementbodybuilding@gmail.com">yt.basementbodybuilding@gmail.com</a>

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@BasementBodybuilding">Basement Bodybuilding</a> is a natural bodybuilding educator on YouTube with over 20K subscribers. This channel exists to challenge the consensus of bodybuilding methods, while establishing a better fundamental philosophy of training for natural bodybuilding.This is Basement Bodybuilding's Premium 5-day per week Push Pull Legs Push Pull (PPLPL) program designed for novice and intermediate lifters looking to refine their skills and build an aesthetic physique.

Basement Bodybuilding: PPLPP Program

Let's take a deeper look at the 4-day upper lower program that Basement Bodybuilding has designed to help you train for some serious <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/ravage-hypertrophy-program">hypertrophy</a>.4-Day Upper Lower Program structure:<ul><li>Upper A: Chest and Bicep focus</li><li>Lower A: Quad and Calf focus</li><li>Upper B: Delt and Tricep focus</li><li>Lower B: Hamstring and Trap focus</li></ul>How to progress: The method we’re using throughout this program is a variation of dynamic <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-long-to-see-progress-from-workouts">double progression</a>. Instead of a standard double progression where we wait for all sets to meet the rep target to increase weight, we will be adding weight to all sets once your first set reaches OR surpasses the top end of the rep range. There will be a drop-off in reps from set to set in most cases, which is normal, and a byproduct of training hard.Support Basement Bodybuilding by using code BASEMENT when you sign-up for Boostcamp.For 1-on-1 online coaching inquries: <a target="_blank" rel="noopener noreferrer nofollow" href="mailto:yt.basementbodybuilding@gmail.com">yt.basementbodybuilding@gmail.com</a>

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@BasementBodybuilding">Basement Bodybuilding</a> is a natural bodybuilding educator on YouTube with over 20K subscribers. This channel exists to challenge the consensus of bodybuilding methods, while establishing a better fundamental philosophy of training for natural bodybuilding.This is Basement Bodybuilding's FREE 4 Day Upper Lower program designed for those new to bodybuilding, or intermediate lifters looking to refine their skills and build an aesthetic physique.

Basement Bodybuilding

Overview

Programs (4)

Cure to Progressive Overload Anxiety

Basement Bodybuilding: Home Gym Upper Lower

Basement Bodybuilding: PPLPP Program

Basement Bodybuilding: Upper Lower Program