Is BULLMASTIFF by BROMLEY going to make you STRONGER?

Introduction

This tutorial provides an in-depth review of the Bullmastiff strength program by Alexander Bromley, highlighting its benefits and potential drawbacks. If you're looking to build strength and capacity for work, this guide will help you understand how to effectively implement the program for optimal results.

Step 1: Understanding AMRAP for Progression

• What is AMRAP?
  AMRAP stands for "As Many Reps As Possible" and is a key tool in the Bullmastiff program.

• How it Works:

  • Begin with a percentage of your one-rep max (1RM).
  • For example, in week one, you might start with 65% of your 1RM for three sets of six reps.
  • After completing these sets, perform an AMRAP with the same weight.

• Calculating Progression:

  • Count the total reps achieved in the AMRAP.
  • Subtract the base reps (6 in this example) from your AMRAP result.
  • Use the extra reps to determine weight increase for the following week.
    • For instance, if your 1RM squat is 400 pounds and you achieve 10 reps, subtract 6 to get 4. Multiply 4 by 0.05 (5% of your 1RM), resulting in an additional 20 pounds for the next week.

Step 2: Adjusting for Upper Body Movements

• AMRAP Adjustments:
  • While the AMRAP method works well for lower body exercises, upper body lifts (like bench press) may require some adjustment.
  • Consider subtracting one rep from your AMRAP results for upper body movements to avoid overestimating your capacity and ensure appropriate weight progression.

Step 3: Introducing Accessory Movements

• Current Structure:
  The Bullmastiff program includes primary lifts like squat, bench, and deadlift, with minimal accessory movements.

• Recommendation for Variety:

  • After every three-week wave, consider switching accessory movements to keep your workouts fresh and mitigate the risk of injury from overuse.
  • If you're new to lifting, it's advisable to stick to the prescribed accessory movements until you gain confidence in your programming knowledge.

Step 4: Emphasizing Specificity in Training

• Focus on Main Lifts:
  The program is designed for powerlifters, emphasizing squat, bench, and deadlift without unnecessary fluff.
• Accessory Movement Breakdown:
  • Upper body days typically include a tricep movement, a bicep movement, and a rear delt exercise.
  • Lower body days follow a similar pattern, focusing primarily on the main lifts.

Step 5: Managing Volume in Training

• Understanding Volume:
  The program relies heavily on volume to drive progression. Expect increasing sets and reps each week.
• Self-Awareness in Training:
  • Assess your tolerance for volume. If you struggle with high-volume workouts, this program may not be ideal for you.
  • Pay attention to how your body responds to increased volume and adjust your training accordingly.

Conclusion

The Bullmastiff program by Alexander Bromley is a structured approach to building strength through progressive overload using AMRAP techniques. While it boasts several strengths, such as specificity and effective progression strategies, it's crucial to adapt the program to your individual needs, particularly regarding accessory movements and volume management. To get started, consider your current strength level, assess your training experience, and tailor the program to ensure it aligns with your fitness goals. For further insights, check out Bromley's original video linked above.