BAMM!

Program Description

BAMM! - Contact: reddit.com/u/No_Lie2603 This is a program inspired by a mixture of notable coaches, namely Brian Alsruhe. The intention is to build MASS, WORK CAPACITY, and RESILIENCY. These are achieved by employing training strategies that will push you far and beyond your limits. These strategies are: super sets, giant sets, AMRAP sets, mindset challenges, conjugate exercise variation, and disturbingly lengthy workouts with more recovery days than usual. The template is 2x long-duration full body sessions per week. A restoration session sits between these and includes exercises to rebuild broken joints. At the end of the week is another recovery session with either light cardio or a mindset challenge. Super sets and giant sets mean no rest until after all exercises in the set. AMRAP sets mean as many reps as possible in the given time. Mindset challenges are tasks that will break your mental fortitude (if done properly). Squat, deadlift, and overhead presses are programmed as "variations". This means you pick a FRESH variation of the compound movement day-of. Don't plan it, just pick the variation that feels the best that day (and wasn't used last week). This will mean that the weight on the bar will change and THAT IS OK! Whats important is that you are adhering to the % of 1RM for that exercise. You likely wont have specific records for every conceivable variation. You can approximate based on records for your "big three" (squat, bench, deadlift). Disadvantaged and advantaged variations mean exactly that. A disadvantaged variation is harder than the standard for the same weight and reps, while an advantaged is easier. Examples: deficit (disadvantaged) vs bounced or elevated deadlift (advantaged). Note that there are notes on some of the exercises... READ THEM! Powerlifting puritans may look at the program structure and say "that will never work!". Well, it may not give you the best total 8 weeks from now, but the principles will give a better body and mind in the long run... Your choice. Your first round of this program will require weights that are embarrassingly light compared to an ordinary program. This is OK and does not mean you will get weaker (quite the opposite). You just need to shed the dead weight of your ego, unlearn today's training dogmas, and find a new way... In case it wasn't obvious, shoutout to Brian Alsruhe for the inspiration on giant sets, finishers, and mindset challenges. Shoutout to Alexander Leonidas for inspiration for the full body 2x/week with mini workouts setup. Shoutout to Ben Patrick and Aaron Horschig for providing education on keeping our joints safe and healthy. Shoutout to the conjugate crowd for continually proving that there are lots of right answers. Please support these coaches and reference their work to learn more. Variations: https://www.elitefts.com/education/230-max-effort-variations-you-can-do-with-1-bar/ Alternate Challenges: https://www.youtube.com/watch?v=rS_d83dr_ao&t=578s

Program Overview