I always figured Alan walked into his gym one day, saw all the equipment he had that he really wasn't using, and said "well, I guess I'll start using this stuff"...and bodybuilder Alan was born
John was one of the GOATs, he got me through covid, along with Alan. I'm still in my garage, never went back to a regular gym, still applying John's techniques and wisdom.
A slight alternative to the one armed DB press is using a kettlebell upside down (and also standing, not sitting). Less emphasis on hypothrophy obviously as it engages stabilisers more due to the unsteady nature but it still blasts your delts in a unique way. Also a great pre-hab exercise for those with not so great shoulders like myself. On paper sounds like one of those overly functional movements, but when you give it a crack its pretty awesome.
@@notetaking9308 Because most people already in their units are so quick to drop pack they can’t be asked to make any kind of improvements. It’s why stupid morning PTs and other micro management is required.
@@notetaking9308 Oh no you’re 100% right that leadership puts zero effort into making PT effective but it wouldn’t have to exist if people could be trusted to pass PT tests by training on their own time.
Glad to see dumbbell high pulls here. They're one of the most fun exercises I've done, especially from the floor. Weighted dragon flags and weighted one arm hangs are intense too.
I think at least half of these would pop my shoulder right out of its socket. My supraspinatus of the rotator cuff was torn straight from the bone in a skateboarding accident a long time ago. Most of these are big no-go for me...
Have you tried #12 holding a rope instead of a bar? I hang plates on the middle of the rope by putting the rope through the hole in the middle of the plate. I also use an incline bench. This is my favourite tricep exercise
all high pulls are goated. landmine highpull is nasty. i dont think anyone has wrecked my back as much as that lift. snatch and clean grip highpulls cant compare.
Awesome video, I’m definitely going to try these and add some flavor to my workouts. Might sprinkle some into my current PL Meet prep but I will 100% do them after the comp.
i used curtsy lunges in my leg workout a long time ago but they seemed to cause more stress on my knee ligaments than any other leg exercise I had every performed . Incredible stretch in the glutes and hips but the stress on the knee wasn't worth the risk for me .
I've quite liked the floating power shrug myself. I Especially like pausing briefly at the top with a full ankle extension as well. Not a bad way to get some trap and calf work in, without machines, and they're a little more fun that something like standing shrugs or standing calf raises for me
Floating power shrug looks a lot like clean pull. Snatch pull is also a fun exercise in my opinion. Had never had my shoulders grow as much, no matter how much people say that you're using momentum and other muscles instead of isolating the shoulders. That much weight pulled and slowed down just won't leave your shoulders untouched is what I learned. And it was fun too, improved my mechanics and body's sync, as well as gave me a bit of that power in the movements. I bet curtsy lunge improves your hip balance and position as if you were doing physiotherapy. DB high pull looks similar to the really heavy dumbbell rows that judokas do. I don't think there's many exercises that train your body to be resilient to big loads that both pull your shoulder and try to bend your core. I can imagine a similar effect for slightly different muscles. And a lot of power work too. Like the ideas.
Doomslayer is a pretty cool program. I'm glad I returned to this channel. I'm currently running Nuñez' program but I might consider going back to NH's or maybe Paris' program
🔥🎸🔥 Thank goodness. I've been following the recommended exercises in the Assistance Exercises by Spectrum of Specificaticey video for years now and I need some new gains. ( My one rep max banded leg raise is 300lbs now btw. )
I do everyone of these love them all…try this:fat grip db carries or holds for time 3-5 sets following the last set immediately with fat bar dead hang for max time…then 2-3 more hangs to close to failure. Never even came close to dropping a deadlift in comp yet in 11 meets deads in the 6’s. Plate pinches and hex db holds as well-doing individual fingers as well with like the 10-20 lb dbs GL
You've got enough juice for abs at the end, I promise. Find your favorite and stick to it, thats my advice. For me its dragon flag and decline sit ups on full decline. These two are all I do and I have a pretty decent 8 pack, both hit the lower abs hard and those are usually the hardest to get showing. I do 3-4 sets of amrap, whichever exercise. Sometimes 4 of one, sometimes 4 of the other, sometimes two and two. Keep rest times short and you can cook your abs in 5-10 minutes. I only do 3-4 sets of abs per session but I hit abs on basically every session, I think frequency is more important than volume in this case. Do you already use supersets? If not, try supersetting your abs and your arms, or your abs and your chest, something without much overlap. I wouldn't recommend supersetting abs with legs but some people do. If you find that you've caught your breath but your muscle still isn't ready for another set, supersetting can save you a lot of time and keep your cardio and work capacity in check
Seconding super sets. Also, just do them anyway, make it happen, you have more in you than you think. Start with just one hard set twice a week, and work up from there.
how do you pace your breathing in those floating power shrugs? i've started using them with a deficit and really like them, but i have trouble taking a breath on each rep while keeping braced. it sort of seems like you need to be bracing for the entire movement
I don't get why it's suddenly not cool to do the powerlifts. You can do them all in a hypertrophy rep range and get jacked. There's a reason 5/3/1 is so popular. Use the barbell for the strength work, the accessory work, and throw in stuff for the small muscles as needed.
You must have been watching a different video than everyone else. No one said trad powerlifts arnt cool anymore or whatever nonsense you took away from this vid. Dude literally explained sometimes he likes some flavor. Listen more, talk less. Ffs
@@Unit-kp8wm At 1:20 in he starts talking shit about adhering to powerlifting programs, and says it's okay to not squat. A great way to flavor your training is to adjust intensity, volume, frequency, rep ranges, etc.; there's no need to explore some of these absurd exercises. Moreover, the title of the video says these lifts will get someone jacked. That's disingenuous since his physique was built by doing years of barbell and multi-joint/compound training
I like to incorporate single arm DB press in my training as variation from standard barbell OHP but I usually do them standing, any specific reason you do them sitting down?
landmine rows : got to use thick end of barbell in a pronated position for a ridiculous grip workout that also hits back, you can always go to the skinny part when your grip fails
Exactly,that’s the way! I didn’t even realize he was doing them differently prob didn’t wanna tax his grip I dunno but the bar should also be perpendicular to you and you put your opposite arm rest it on your knee and go
i like the freedom to bot have to have a programed lift, just one where you can kinda do what you want and base it on how youre freling. there are so many things to train, adding in variety once every other week surely isnt a bad thing. 24.7.6
Whats the name (or link to) the platform he's standing on at ua-cam.com/video/BEAtapkVMX8/v-deo.html? I can't anchor my rack to my platform so bands are limited to what I can stand on and lift at the same time for deads.
that's basically a submaximal Deadlift with a Shrug at the top or (Clean low Pull) so what are u on about ? , he's not doing like Jefferson Curl or something ...
The side bend exercises (1st saw them at bald omniman) saved my back! I used to have issues with my QL (Quadratud Lumborum) muscles causing me random lower back pain and even preventing me from squatting. This exercise allowed me to significantly strengthen them and left pain free! Just my experience, but i have permanently incorporated this exercise in my routine.
I recently noticed 4 influencers who I didn't really associate with each other starting to interact. I would love to see a video with all of them Alec Blenis Coach Tarun Eugen Teo And Alan
I always figured Alan walked into his gym one day, saw all the equipment he had that he really wasn't using, and said "well, I guess I'll start using this stuff"...and bodybuilder Alan was born
and a little help from a French man
@@kamo7293 That French man helped a lot of us.
@@AstonMartinStigHe dies on some weird hills though.
@juju958 So have I, so have each and everyone of us.
Rip John meadows. He really invented the best exercises for free weight training for us garage gym heroes
John was one of the GOATs, he got me through covid, along with Alan. I'm still in my garage, never went back to a regular gym, still applying John's techniques and wisdom.
❤
thanks for adding the by far best clip of NH at 0:53
neck gains ftw
NH? Who's that
@@koalakyle19 NaturalHypertrophy
@@koalakyle19@NaturalHypertrophy
@@koalakyle19natural hypertrophy. the guy in the clip at the timestamp. good channel btw, for natural lifters
Meadows Row is one of the finest exercises for back. I incorporated it a month ago. The feeling it unreal.
Agreed great for grip as well
A slight alternative to the one armed DB press is using a kettlebell upside down (and also standing, not sitting). Less emphasis on hypothrophy obviously as it engages stabilisers more due to the unsteady nature but it still blasts your delts in a unique way. Also a great pre-hab exercise for those with not so great shoulders like myself. On paper sounds like one of those overly functional movements, but when you give it a crack its pretty awesome.
I love this video. It reminds me how much variety there can be with the normal stuff we do. Thanks Alan!
Been watching you for years man. You never disappoint
“Commando knees to elbows” was definitely added just to flex on the Army removing it from their PT test.
gone but never forgotten, i miss it
@@hammer8771 “It was one leg tuck” every soldier before entering the plank position
@@notetaking9308 Because most people already in their units are so quick to drop pack they can’t be asked to make any kind of improvements. It’s why stupid morning PTs and other micro management is required.
@@notetaking9308 Oh no you’re 100% right that leadership puts zero effort into making PT effective but it wouldn’t have to exist if people could be trusted to pass PT tests by training on their own time.
0:53 our little croissant is so photogenic, he's a natural at the camera
I often do the one arm dumbell press while standing up. I absolutely love them. Love developping one arm strength moves.
@griffint6637 I love the OHP barbell press too, I just love this variation as well.
I love the oblique pumps from it
@@1TieDye1Unilateral man of culture
Glad to see dumbbell high pulls here. They're one of the most fun exercises I've done, especially from the floor.
Weighted dragon flags and weighted one arm hangs are intense too.
As someone who uses hook grip for one hand deadlifts, using it for that many reps on high pulls looks brutal.
I think at least half of these would pop my shoulder right out of its socket. My supraspinatus of the rotator cuff was torn straight from the bone in a skateboarding accident a long time ago. Most of these are big no-go for me...
Great stuff, I am going to give one arm hangs a go, I've done hangs for grip strength but never the one arm variation
Have you tried #12 holding a rope instead of a bar? I hang plates on the middle of the rope by putting the rope through the hole in the middle of the plate. I also use an incline bench. This is my favourite tricep exercise
The "TRAIN UNTAAAAMED" outro never gets old 👌
Year after year ahahah
Never. Alan, don't ever stop doing the outro!
I thought he was saying, “train on time”, lmao
This one went especially hard
all high pulls are goated. landmine highpull is nasty. i dont think anyone has wrecked my back as much as that lift. snatch and clean grip highpulls cant compare.
you had me at reverse milk the cow !
Haven't finished the video yet; is that the exercise where you put the milk back into the cow? Or is it the one where the cow milks you?
Perfect timing as tonight is a more free form day for me.
Awesome video, I’m definitely going to try these and add some flavor to my workouts. Might sprinkle some into my current PL Meet prep but I will 100% do them after the comp.
i used curtsy lunges in my leg workout a long time ago but they seemed to cause more stress on my knee ligaments than any other leg exercise I had every performed . Incredible stretch in the glutes and hips but the stress on the knee wasn't worth the risk for me .
Thanks for this!! I love the curtsy lunge, I am doing it Zercher style
I've quite liked the floating power shrug myself. I Especially like pausing briefly at the top with a full ankle extension as well. Not a bad way to get some trap and calf work in, without machines, and they're a little more fun that something like standing shrugs or standing calf raises for me
Floating power shrug looks a lot like clean pull. Snatch pull is also a fun exercise in my opinion. Had never had my shoulders grow as much, no matter how much people say that you're using momentum and other muscles instead of isolating the shoulders. That much weight pulled and slowed down just won't leave your shoulders untouched is what I learned. And it was fun too, improved my mechanics and body's sync, as well as gave me a bit of that power in the movements.
I bet curtsy lunge improves your hip balance and position as if you were doing physiotherapy. DB high pull looks similar to the really heavy dumbbell rows that judokas do. I don't think there's many exercises that train your body to be resilient to big loads that both pull your shoulder and try to bend your core. I can imagine a similar effect for slightly different muscles. And a lot of power work too.
Like the ideas.
Doomslayer is a pretty cool program. I'm glad I returned to this channel. I'm currently running Nuñez' program but I might consider going back to NH's or maybe Paris' program
I'm a simple man. I see NEW lifts and JACK3D and I click.
Best fitness channel on youtube
Love single arm landmine rows
I can see the curtsy lunge being better for folks with bow legs, not having to bend the knee in or out more than normal. nice find.
Meadows rows are so much better than dumbbell rows. So much easier to progress - especially for us home gym Bros.
🔥🎸🔥
Thank goodness. I've been following the recommended exercises in the Assistance Exercises by Spectrum of Specificaticey video for years now and I need some new gains. ( My one rep max banded leg raise is 300lbs now btw. )
Great progress, Alan
Landmine cross over perhaps? For training core stability in the transverse axis? Or was it plane? you get the idea!
I do everyone of these love them all…try this:fat grip db carries or holds for time 3-5 sets following the last set immediately with fat bar dead hang for max time…then 2-3 more hangs to close to failure. Never even came close to dropping a deadlift in comp yet in 11 meets deads in the 6’s. Plate pinches and hex db holds as well-doing individual fingers as well with like the 10-20 lb dbs GL
Just want to say I love this channel and thank you for all the great content.
This is the first time I see one of your vids in my recommended feed.
Your new videos usually don't appear, even though I'm subscribed.
I find it so hard to fit in ab and core training.. I'm taxed after most work outs. What do you recommend?
Do them at the start
You've got enough juice for abs at the end, I promise. Find your favorite and stick to it, thats my advice. For me its dragon flag and decline sit ups on full decline. These two are all I do and I have a pretty decent 8 pack, both hit the lower abs hard and those are usually the hardest to get showing.
I do 3-4 sets of amrap, whichever exercise. Sometimes 4 of one, sometimes 4 of the other, sometimes two and two. Keep rest times short and you can cook your abs in 5-10 minutes. I only do 3-4 sets of abs per session but I hit abs on basically every session, I think frequency is more important than volume in this case.
Do you already use supersets? If not, try supersetting your abs and your arms, or your abs and your chest, something without much overlap. I wouldn't recommend supersetting abs with legs but some people do. If you find that you've caught your breath but your muscle still isn't ready for another set, supersetting can save you a lot of time and keep your cardio and work capacity in check
Seconding super sets. Also, just do them anyway, make it happen, you have more in you than you think. Start with just one hard set twice a week, and work up from there.
You don't really need a lot of ab training. As long as they're visible and hard you're good. Too much hypertrophy on the abs looks unaesthetic.
@@user-he4ef9br7z WRONG. You MUST be able to GHD situp 50kilos or you cannot consider yourself a true Adept of Iron.
how do you pace your breathing in those floating power shrugs? i've started using them with a deficit and really like them, but i have trouble taking a breath on each rep while keeping braced. it sort of seems like you need to be bracing for the entire movement
one arm shoulder presses are a staple of my push training, they feel different
A small suggestion on the one arm hang... It isn't a bad idea to perform a set of passive hangs and a set of active hangs.
Number four was shown in the way to live by George Hackenscmidt,as a. Bodyweight exercise
I don't get why it's suddenly not cool to do the powerlifts. You can do them all in a hypertrophy rep range and get jacked. There's a reason 5/3/1 is so popular. Use the barbell for the strength work, the accessory work, and throw in stuff for the small muscles as needed.
You must have been watching a different video than everyone else. No one said trad powerlifts arnt cool anymore or whatever nonsense you took away from this vid. Dude literally explained sometimes he likes some flavor.
Listen more, talk less. Ffs
@@Unit-kp8wm At 1:20 in he starts talking shit about adhering to powerlifting programs, and says it's okay to not squat. A great way to flavor your training is to adjust intensity, volume, frequency, rep ranges, etc.; there's no need to explore some of these absurd exercises. Moreover, the title of the video says these lifts will get someone jacked. That's disingenuous since his physique was built by doing years of barbell and multi-joint/compound training
"and throw in stuff for the small muscles"
That kind of thinking also heavily deprioritizes muscles like arms and big arms look sick
The first exercise is a clean pull in weightlifting. Great for improving explosive power for deadlifting.
I like to incorporate single arm DB press in my training as variation from standard barbell OHP but I usually do them standing, any specific reason you do them sitting down?
@realericbugenhagen Do a Dr. Stiq (PHD) exhortation of horsecockery
Looking great Alan!
Are you still somewhat following NH plan for you?
landmine rows :
got to use thick end of barbell in a pronated position for a ridiculous grip workout that also hits back, you can always go to the skinny part when your grip fails
Exactly,that’s the way! I didn’t even realize he was doing them differently prob didn’t wanna tax his grip I dunno but the bar should also be perpendicular to you and you put your opposite arm rest it on your knee and go
Landmine row looks great
Yeah, I'm sure the curtsy lunge works well, but I could see myself having trouble on that one.
That's a clean pull
Lol I was like don't let an Olympic Weightlifter hear you call this a "shrug" Alan 😂
Great exercises!
one arm dumbell press is a great exercise especially if you brace yourself with the other hand on an upright bar
My triceps and rear delts are a limiting factor in RDL's
Can you give me any solution?
i like the freedom to bot have to have a programed lift, just one where you can kinda do what you want and base it on how youre freling. there are so many things to train, adding in variety once every other week surely isnt a bad thing.
24.7.6
all killer no filler
Variety is the spice of life
Thank you for sharing those gems
When do the next ones come out?
New to power shrugs. As a male I find them "uncomfortable." How can I stop the bar from hitting me? Srs question!
"I like doing unilateral leg training". Alan as been confirmed to be a psyco
Lot of good stuff. Educational +++
If clean pulls and RDLs had a baby it would be floating power shrugs.
13:05 is that Deftones on the radio?
It is literally 15 taps. Bravo.
I've done a few and I can feel the effects.
Tf you mean new, was there some kind of update?
Always enjoy your videos. I also dig the Black Label Society playing in the background.
Whats the name (or link to) the platform he's standing on at ua-cam.com/video/BEAtapkVMX8/v-deo.html? I can't anchor my rack to my platform so bands are limited to what I can stand on and lift at the same time for deads.
wake up babe new lifts dropped
Curtsy lunges are my favourite!
Tread on time!
Thanks 😊
I never had a name for them but I started doing the floating power shrugs at home when we had a baby.
I respect Alan for shaving off that huge Santa beard wtf was that cause I respect him as a lifter I say good move with the hair beard cut
I just started 1 arm hangs 12seconds was my max before slipping off the bar
DB High Pulls are legit. Olympians do em with a barbell (known as "panda pull") to great success.
Banger
you are Alan Thrall?
Alan Thrall?
?
I’m a creature of habit, so many great ideas for variations in this video!
My back hurt just watching those power shrugs
Glass back
your traps give up first so the lower back don’t even sore that much
Lower back injuries suck. Don't risk it
@@OMAR-vk9piHow old are you?
that's basically a submaximal Deadlift with a Shrug at the top or (Clean low Pull) so what are u on about ? , he's not doing like Jefferson Curl or something ...
I do tricep extensions with kettlebells like #12
When I need to shake things up for a day I train with natural stones aka rocks. Smokes me every time
God, this all looks so fun. I wanna do this. Dang
Hank hill " Hwhat and Hwhy "\
Damn, the crop top tho.
The side bend exercises (1st saw them at bald omniman) saved my back! I used to have issues with my QL (Quadratud Lumborum) muscles causing me random lower back pain and even preventing me from squatting. This exercise allowed me to significantly strengthen them and left pain free! Just my experience, but i have permanently incorporated this exercise in my routine.
Been doing GHD sit-ups since Bald Omni Man put me up to them.
I recently noticed 4 influencers who I didn't really associate with each other starting to interact. I would love to see a video with all of them
Alec Blenis
Coach Tarun
Eugen Teo
And Alan
For the algorithm
Tricking people into doing oly lifting by calling a hang clean pull a power shrug lmao
It takes a big man to do curtsy lunges in public. I'm going to try them, but glad I work out at home, because I'm only a medium sized man. :-)
Well there is a picture of his mom watching in the background so he doesn't really have a choice.
Hang Clean pull
Oh crap. I forgot to train untamed.
Exercise #1 is a low hang clean pull lol
You are awesome. If I would have great coach like you I would not have problem with motivation and obesity :D
1:46
BRUH...
I love you brother.
Train your neck.
Im a powerlifter but on a hypertrophy phase right now...
Kang squats