Fitness

I wanna get jacked while doing almost NOTHING! (Why Your Base is the Most Important Thing of All)

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This video is a summary of my thoughts on base building training vs peaking training and the utility of each concept.

What sorts of results can you expect with a properly executed peak? Who should use these techniques? Which style of training is more important between these two? This video is mostly just free form thought. Part rant, part story time.

If you enjoy this type of video please remember to hit the like button, subscribe to my channel, and leave me a friendly comment as well! If you’d like to support my work please consider picking up a training program from my website (I have over 60 five star reviews on Google!). I hope you enjoy the video.

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TIMESTAMPS
00:00 the wider the base the higher the peak
1:23 really high peaks
6:05 the cold hard truth
7:55 the base

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36 comments

@nitish2049 October 5, 2024 - 7:36 pm
I had to slog through two years of athlean x to discover your goldmine of a channel.
@watsonkushmaster3067 October 5, 2024 - 7:36 pm
Jim wendler said exactly that with his athletes..."dont raise the ceiling, raise the floor"...great thought
@watsonkushmaster3067 October 5, 2024 - 7:36 pm
I remeber years back with front squat 1rm of 80kg i did a "bugenhagen style" week of training to hit a frickin 100kg at the end of it, just so it could fall back to 80kg a couple of week later hahahah
@ishan1813 October 5, 2024 - 7:36 pm
finally 🔥🔥
@GraveStrong October 5, 2024 - 7:36 pm
Best fitness channel out here
@DumptruckFrye October 5, 2024 - 7:36 pm
I have an arbitrary goal of trying to reach certain numbers in bench, OHP, squat, pull-ups, bent row, and RDL by my two year lifting anniversary.

Trying to improve on all of them without focusing on any of them has resulted in a solid base.

I’m happiest with my OHP. When I started, I failed to press the bar overhead. A few days ago I did 215 with a rep in the tank. Figure a fellow OHP enjoyer may appreciate that.
@Somedude07896 October 5, 2024 - 7:36 pm
Had a weightlifting coach who made me do squats and pulls almost everyday for accessory work , usually around 70% - 90% for doubles and triples. It sucked because I would be already burnt out from our training sessions doing C&J and Snatches. I went months without even doing a squat or a pull and still be able to hit near my maxes.
@prof_Pomari October 5, 2024 - 7:36 pm
Unrelated, but a point I especially appreciate of you: your 'free programs' can just be downloaded via Google docs instead of having to give away my email to a subscription service.
Nice video!
@MrCatgroove October 5, 2024 - 7:36 pm
I cringe every time I hear the word "base" now since Bromely took that phrase and monetized it.

The "base and peak"-method of training is also sort of outdated and not really how many top guys train these days.
@mlikoipura October 5, 2024 - 7:36 pm
The base is just bodybuilding .The bigger the muscle the more potential it has
@DevinCooper-p1h October 5, 2024 - 7:36 pm
After crashing and burning in my younger lifting days when I was a complete newb from all kinds of different workouts and methods, I eventually just backed off and had to do a mental restart. I started to listen to my body more and intuitively I do very well with GPP style workouts. Not trying to peak on anything, having variety in all the movement patterns with different lifting implements and having moderation with all of it. I got my best gains from this approach because it is way more sustainable on my body.
@Horus-Lupercal October 5, 2024 - 7:36 pm
LAAAAAAAAAAAAAAATS
@Amivgr1 October 5, 2024 - 7:36 pm
Very true words. Plus it keeps you injury free. And that in itself is invaluable
@StraitjacketFitness October 5, 2024 - 7:36 pm
.)•(..}•{..]•[../•..)•(..}•{..]•[../•.
Just some more comments and a Like for the algo.
*************
Stay shredded, brahs (and brahettes).
*************
We're all gonna make it.
*************
@joshh9542 October 5, 2024 - 7:36 pm
Great inspiring video
@joalvarado8506 October 5, 2024 - 7:36 pm
Your calves are looking awesome lately. Is it the caloric surplus or the sprints?
@ES1976-3 October 5, 2024 - 7:36 pm
Dude su*cide grip on OHP is diabolical…
@jackedstackedandsucculent5799 October 5, 2024 - 7:36 pm
This concept of everyday strength got me jacked. So long I was trying to peak lifts, with the idea that more weight means more muscle, only to come crashing down.
@blackeroni October 5, 2024 - 7:36 pm
dang you're getting bigger
@Blackjack2485 October 5, 2024 - 7:36 pm
Is 5 3 1 a good program to build your base?
@DJAPE-vq5jw October 5, 2024 - 7:36 pm
Hi Alec,

I've been following your content for a while now and really appreciate your advice. I'm currently training kickboxing three times a week and want to combine it with weightlifting to keep progressing in both strength and aesthetics. What advice would you give me to balance these two types of training, so I can get the best results without overtraining?
@111kino October 5, 2024 - 7:36 pm
This is exactly why I never considered powerlifters strong or powerlifting to be a suitable way to become strong. The nature of needing to peak as THE determining factor of displaying strength and how limited it is in what it tests doesn't lend to building a good wide base or encourage a sustainable growth curve. Powerlifting isn't alone in this regard but it's one of the more prominent strength sports in recent times. Jonni Candito proved it years ago when he stopped powerlifting and started doing pull ups, he was unsurprisingly weak and bad at them and his methodology to get better and stronger on them and using them was to over prioritize peaking like he'd done in his powerlifting career, missing the issue that was being displayed to him so obviously.

Kids jumping into powerlifting for the big number ego boost sorely need to learn this before they badly burn out/injure themselves
@RDbodybuildingreardelt October 5, 2024 - 7:36 pm
Great video this is why I wanna be subscribed to you! To say it blutly but not reviews of training equipment. I respect you enough to say that I will skip those videos. However it's your channel and you are free to do whatever you want, I'm just a viewer.
Again really interesting video and great ending points, there is a difference between peaking and everyday strength cheers 💪
@NATO198 October 5, 2024 - 7:36 pm
Who knew Meghan TRAINOR was giving us lifting advice all this time? I mean look at the last name! Coincidence???

Great video Alec! It’s always refreshing to hear your discussions.
@kapoioBCS October 5, 2024 - 7:36 pm
This video makes ridiculous claims and assumptions, I am sorry.

Sounds like a big, weak crybaby cope
@olivierlazure1 October 5, 2024 - 7:36 pm
While I do agree that leg training is important, emphasizing important lagging muscle groups like the arms is the most important thing. Though for some people it may be the quads, hamstrings, glutes or any other muscle group that needs more work.

For most of the years I've been lifting, I focused only on compound movements and out of it I got good leg development, a decent chest and huge 3D delts, but my arms remained small. Even now with a lot of direct work, they're only at 13.5 inches while my legs are at 22.4 inches. At this rate, my arms will only be 14 inches when my legs get to 24 inches. But it doesn't look too bad since I'm 6'4" and I have long legs, I just wish I had started high volume arm training from day 1.
@rinkuhero October 5, 2024 - 7:36 pm
this reminds me of how i increased my pull-up number (still only at a lowly 9, but still): basically i would do about 5 sets of pull-ups, three times a week, and i knew when i was making progress not when the best set was better, but when the worst set was better than the worst set of the previous session. e.g. going from 6-5-4-3-2-1 to 6-5-4-3-3-3 was progress, because my 'base' was now 3, i wasn't getting any less than that, only 3 or more, instead of 1 or 2 like before.
@imitatsiya October 5, 2024 - 7:36 pm
the long forgotten second part of, "A jack of all trades and a master of none........ is better than a master of one."
@Christopher-ko9op October 5, 2024 - 7:36 pm
Alec, when overhead pressing.... Why do you reset every time?

Also, my new gym doesn't have a back raise and I was making really good progress on it. What can I do instead?
@mango8127 October 5, 2024 - 7:36 pm
This definitely applies to many different aspects of life.
@TheAdamk12 October 5, 2024 - 7:36 pm
It’s a big idea behind endurance training as well. A ton of easy mileage allows for higher and more intense specialized workouts when it comes time to improve specific capabilities
@Matt-ej1mb October 5, 2024 - 7:36 pm
Skipped the video once i saw the Pin OHP. Where's the lenghtened position??????? You are insulting science you heretic!!! You don't understand training !!!!!!
@leinekenugelvondoofenfocke1002 October 5, 2024 - 7:36 pm
Atlas Power shrugged has similar thinking on the matter. He was talking about being able to go hit a lift he hadn't done in months or years, and pr off the couch as a legitimate test of whether he is getting stronger.
One side of strength is task specific, then theres another side that is exaptable to a braod range of things.
You can get a specialization effect, with any lift, and move it pretty far up, and pretty fast. But outside of that degree of specialization those numbers just don't exist.
@Acorn-ix6mp October 5, 2024 - 7:36 pm
So true. In 2023 I pushed it hard on a conjugate program building my base (gained ~100 lbs on squat and deadlift 1RMs) but have been very lazy on lower body training in 2024 and I’m still good for 90-95% of my best on any given day. I needed to hear this. Great video!
@Lucas-lh4yj October 5, 2024 - 7:36 pm
That was one of your best videos imo.
This is what an effective strength training looks like, regular sustainable work that enhances force production and muscle growth through a variety of ranges and planes of motion (aka, your body gets overall bigger and stronger)
@brianbachmeier34 October 5, 2024 - 7:36 pm
We're all gonna make it brahs 💪

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