My Current BodyBuilding Program Explained.
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- Опубліковано 13 жов 2023
- untamedstrengthapparel.com/co...
Day 1 - Upper
-CG Incline Bench: 3 x 6-12 reps
s/s
Pullovers: 3 x 6-12 reps
-OHP: 3 x 6-10 reps
s/s
Pull-ups: 3-5 x 4-6 reps
s/s
French Press: 3 x 8-12 reps
-Cable Fly: 3 x 10-15 reps
s/s
Barbell Curls: 3 x 10-15 reps
Day 2 - Lower
-Squats: 3 x 6-10 reps
s/s
Neck Flexion: 3 x 15-20 reps
-Single Leg RDL: 3 x 8-15 reps
s/s
DB Lateral Raises: 3 x 10-15 reps
-One Motion Stone Loads: 3 x 6-10 reps
s/s
Leg Raises: 3 x Max Reps
Day 3 - Arms
-Preacher Curls: 3 x 6-12 reps
s/s
EZ Bar Skull Crushers: 3 x 6-12 reps
-Hammer Strength High Incline Press: 3 x 6-12 reps
s/s
Diagonal Pulldowns: 3 x 10-15 reps
-Dips: 3 x Max Reps
s/s
Hammer Curls: 3 x 10-15 reps
s/s
Sled Push: 3-5 x 60' - Спорт
How am I supposed to focus on what you say when those legs are in the frame?
That's the neat part. You don't.
DAY 1 - UPPER BODY 0:01
1. Close Grip Incline Bench 0:35
s/s* pullovers 1:02
2. OHP 3:42
s/s pull ups 4:13
s/s french press 4:53
3. Cable Fly 6:33
s/s barbell curls 7:28
DAY 2 - LOWER BODY 7:54
1. Squats 8:46
s/s neck flexion 9:28
2. Single Leg RDL 10:28
s/s DB lateral raise ( 😄)
3. One Motion Stone Loads 12:05
s/s leg raises 12:37
DAY 3 - ARMS 13:13
1. Preacher Curls 13:32
s/s EZ bar skull crushers 14:25
2. High Incline Press 15:47
s/s diagonal pulldowns 16:30
3. Dips 18:30
s/s hammer curls 19:18
s/s sled push/calf raise 19:25
s/s* = super set
...and always remember:
TREN ON TIME-NAHHHH!!!!!
Going from *ONE THOUSAND POUNDS* to *ONE THOUSAND REPS*
Love that you keep finding new challenges plus gains for yourself 💪
Anyone else here since the 10,000 calories diet days? 😂
Right here bro 👍 washing Tupperware in the bathtub is the most untamed.
100%. Don’t plan on leaving either, Alan is just a cool, genuine dude lol
@@jlaw1822 of all the fitness UA-camrs I follow Alan is the only one (except maybe Omar Isuf) I'd have a beer with.
Been here since the 10k calorie diet and haven’t stopped it since. I am slowly dying
Yup he cooked scrambled eggs and bacon I nearly threw up after eating that lol
"progress will come to me. I don't chase it." 🔥
Alan: and always remember,
Me: *scrambles to turn the volume down*
Alan TRAIN UN-TAAAaameddehhehh
I'm with you on that. So much of the channel has changed for the better in recent months/years. Still waiting for this last change 😅
@@WolfusMandrago don’t get me wrong. I love to hear it every video. I’m always just a half-second too late on the volume.
I love your journey, Allan. I love it that you're not afraid to explore new directions, and fine tune while keeping it honest with how your body feels.
Alan. As a person who has struggled to improve my SBD numbers in the gym for years, your more recent videos are really reassuring to just get in the gym, be honest with myself and my training, and enjoy the process.
This is the only culinary channel that explores beyond just recipes and never stops to be creative. Most channels start great and then become tiktok clickbait videos with outrageous content. This is culinary entertainment at its perfection.
Indeed, Alan is an excellent chef. That's why he uses the French Press here.
Going from Alan giving us a bunch of great info into a V-shred ad when the video finishes...
Thank you for helping me find NH and making the transition to natural bodybuilding. I've been running his beginner program and I feel great and I'm growing in ways I havent seen in years of doing various powerlifting centered programs like SS and 5,3,1.
Mr. Thrall has a reasonable & healthy approach to fitness & working out.
I want to thank you.
You motivated me to try bodybuilding style of training.
After 15years of olympic weightlifting and some rounds of 5x5 style I hot tired of chasing heavy weights and now found something else to focus on.
Just tiring out a targeted muscle is a fun way to train and more relaxing
12:01 cat :) 👍
I'm still on that eternal 5/3/1 life, probably will stay there until my numbers stop climbing, but I have to say seeing you go through this has definitely helped me open my mind to bodybuilding.
Been watching your vids for years Alan (your bulking video is what helped me get started on my fitness journey). Thanks for always being real and giving great advice. All the best brother!
Great stuff man, loving how you’re getting into new things.
Hypertrophy is such a great base for everyone
Thanks Alan for another great video. I have always enjoyed your content, but the videos you post lately are even more relevant to me - combining cardio (jogging) and lifting. Cheers!
Best channel on UA-cam. This has been my program for the past few months now. Glad to be on the journey with you and thanks for the updates
A lot of pure gold in this video. Seeing how your attempting your best to follow the program but adapting it to your life is great for intermediate lifters like myself.
Enjoy watching your journeys and the narration. Helps me to either positively reinforce my approach to lifting or helps me to correct an attitude, approach or a technique. Semper Fi
We can say with certainty that this is one of the bodybuilding programs of all time
One of the best?
@@r9ngerNahh just one of them
😂😂
This MIGHT be destroy Lonely⁉️💯
It is most certainly one of them, yes 😂
i love everyone taking the pullover pill. such an amazing movement.
Love your shit Alan. Been watching for years. Fun to see your progression. Always informative. Cheers big guy!
Great work Alan! I have to say that pullovers with the ezy curl bar are my absolute favourite.
Eloyuchub! Its incredible how your path kind of intersecate with mine! I started my journey into fitness with powerlifting and thanks to your videos I learnt how to squat, rdl, ohp. Then, thanks to COVID and some personal issues, I had to stop working out, but when I started again, I wanted to do something different and I discovered Natural hypertrophy's Channel so I made my new program based on his advices. When I saw you two made a video togheter on your new schedule I couldnt believe it! Keep up the good work, you're the best!
PS Sorry for my bad english, much love from Italy!
Rly loved getting to train at your gym, and it's always nice to get insight to your training
You look healthy and in shape, congratulations. And welcome to the bodybuilding journey
11:28 gentlemen split is one of the eye openers I have to thank NH for. you can slap on some upper body work on a lower day, you can squeeze lower body work on an upper day.
the other one to thank him for is super and giant sets. it makes so much sense. bicep curls won't stop you from doing some lateral raises
Looks good, Alan! Thanks for sharing
This video is a great example of why I love your channel.
It's always 'I don't know everything, I look into things to make sure Im doing things right... Constantly'...
'I go to the gym because I love it, not because I want to kill myself. I will always go at my own pace' and
'here's everything I'm doing, why and what I've learnt on the way' and you're not always doing things because it's 'the better movement to do' but because you enjoy doing that movement!
The gyms not always about optimisation, desperation, exasperation, deing with demons and injury!
A simple THANK YOU! I enjoy your videos 👍
Interesting to see and good to hear your thought process.
Thank you again Alan for sharing your knowledge, experience, as well as your personal insight/workout! Btw nice abs man! Looking good man! 👍
Thanks for putting me on to this. I was lost in what to do with my training so I knew to come here to see what you had to say. You are good at what you do and make things simple.
Maybe you can start a podcast and invite people you find interesting so we can explore more with you. Thanks!
Thanks Alan!
There is something special about barbell curls. They don’t even feel as good as an incline curl or a concentration curl, but there’s just something supremely enjoyable about doing them
The EZ Bar (or Preacher Curl Bar) is probably my favorite weight lifting accessory.....it's great for so many things and it really helps add size to the biceps. The original Mr. Olympia Larry Scott essentially did these for his entire arm workouts.
Thanks for sharing.
It's really cool to see how you implement that program NH wrote with you!
That video inspired me to focus on hypertrophy and It's the best choice I made in a long time.
I've researched a lot in the last year, and the most obvious issue is the preacher curls and Lying tricep extentions at the beginning of day 3; if you follow the advice of people like John Meadows and Alex Leonidas, bicep curls that focus on the lengthed position like Preachers, Incline and Pelikan curls should be done at the end of the session, to reduce the risk of injury.
Same goes for Tricep extensions that smash the long head at the lengthed position.
Regardless, I enjoyed the video!
2:05 Those hamstrings! ...holy shoesh!
Brendan Tietz had an interesting idea for lateral delt training: instead of doing them standing, you can do them lying down on a bench while performing a reverse cable crossover. He has the cable grips linked to a wrist attachment to remove the grip component.
great video! I love pullovers too!
I do enjoy the classic bodybuilding bent arm pullovers, where you were inhaling while you are in the stretch position so that your rib cage gets a little bit of growth, and it's a back exercises where you exhale when the bar gets back to your sternum; I use a tricep bomber to do this. Doing pullovers to floor pressing is also a lot of fun. I also want to start doing Neck Bridge pullovers like they did in classic strongman training
I don't bend my arms whatsoever
Bent arm pullover and press is a great upper body smasher. I like the wider grips on the ez bar for this
Thanks for sharing. I’ve added the upper body routine and have seen great gains. I also feel healthier. I used to ignore upper body because I found strength upperbody too boring and hard to be consistent. I wish I hadn’t been so anti-bodybuilding for so long.
A link to NH in the description would be cool to for those who aren't familiar with him.
And who don’t have a search bar?
Best fitness UA-camr ever.
I’ve just started pullovers - first time besides all other chest exercises - glad you mentioned the shoulder issue as I was feeling the same thing, I’ll bend my arms as you mentioned, thanks! I saw a video by the late John Meadows on his UA-cam channel Mountain Dog, he was doing pullovers on a decline and I was thinking about trying that.
Can't go far wrong with anything the Mountain Dog did. I'm so glad someone still maintains that channel
It's a back exercise
@@shranks6560 You know, I was thinking that for the couple of times I did it and have stopped using it. I don’t know why it’s promoted as a chest exercise, when there are plenty of other options.
I love barbell curls too.
Imma fuck around and try out this split it’s structured pretty nicely. I’ve been doin PPL but my arms have been neglected 👍🏿
Awesome. I did this routine in the upper body, unwittingly though.
Always a pleasure to watch your training.
Natural Hypertrophy is a g
Great video. You have really add some good mass to your frame. Bodybuilding style training is working well for you brother. Props.
@Gary-hy9dt he has got leaner. But he has definitely added muscle on his shoulders and on his arms. He is much more impressive now than he was before. But I know powerlifters for the most part don't care about how they look. That's why most don't even look like they lift. Some just look fat, not all, there are exceptions.
@Gary-hy9dt you only think he's got a pencil neck now because he doesn't have all that hair anymore. He's visibly built muscle since his videos from even just a couple months ago.
@@Gary-hy9dt I mean, it could be for views or something, but it could also be that he enjoys trying new things.
@@Gary-hy9dtgary who hurt you?
@@Gary-hy9dt Gary, shut up already lmao
It would be fun to see you do a vertical jump program. PJF and Movement System have good programs.
You got some sick wheels Allan. Hope I can get mine to a similar development in the coming years. I was always better at pushing in the upper training which unfortunately shows, I never skip legs, but I probably dont push hard enough.
So you’re the dickweed doing squats in the curl rack.
I recently had to switch gyms temporarily and there's no cables, just bars and bells.
I thought I was screwed for lat training in that stretched position overhead, but seeing you do those pullovers has convinced me to give it a try again.
don't they have pull up bars?
Weighted chins?
It’s very smart to train arms in leg day! I always find it so boring to train arm so I skip it all the time.
Love the Megadeth in the background
4:52, that song is Todd's Ship Gods by Type O Negative! I like that album.
16:50 My gym also has an assortment of MAG grips and they are honestly the best grips I ever used for pulldowns!
Switched to Hookgrip now 500lbs conv deadlift went from RPE 10 to 6 EZ
I loved pullover with the wavey bar it was best i found flat bar i found you have to rotate you hand grip a bit probably loose a bit of strength and activation. def give it a go if u got one there
agreed about only adding Quality reps, not garbage ones
Thank you for sharing your program. Is it published on any website? I woukd really like to try it since my current program is finishing up this week. Thanks again!
Looks like a good program and something I can do with what I have at home. What's your conditioning look like?
Hi, Alan. Thanks for sharing this program. Question: what do you think about the cue to "keep your hips level" on RDLs? It really demands a lot of your glute medius of the standing leg. I am just a beginner so I was interested in your take. I see you allow the hip of the trailing leg to rise. Thoughts? Maybe hips level isn't as critical as I thought in this movement?
Dr. Mike would say pause slightly at the bottom of the incline bench :D
That story about the rack you found in a burning building is so frickin' metal:
'it was still standing when everything else had burned to the ground'
I love pullovers and feel they are overlooked way too often. I like to use a dumbbell and I use an extended range of motion because I like to feel a painful stretch.
I extend back as far as my shoulders will allow me to - at first, with a very light weight this wasn't very far. Now, with a little more weight, it's a good range - although every now and then my right shoulder (which has been dislocated 3 times in the past) tries to pop out of its socket. Not painful, just annoying.
I then take the pullover all the way across my body to just above my hips/groin and then head back toward the head.
For the next 2 days my core is on fire - actually a little more than just the core. From all the fine muscles in between the lower 3 or so ribs and all through my core are lit up. A little burn down the middle of the chest - all of which is great.
I have terrible shoulders and resisted this move for fear that it would aggravate my shoulder issues. With the exception of the occasions where my right shoulder tries to slip out - which as noted above doesn't come with pain - I haven't experienced any shoulder problems from pullovers.
So - since I'm feeling it through the central muscles in the chest and into my core, I feel like I'm doing it right and getting some benefit from it.
Just my 2 cents to your comment; I also feel pullovers stretching and pulling on the abdomen and serratus and its amazing. I started doing them for lats and mobility, but the additional feeling in the chest and especially the abs is addicting bro
Those shoes are beat to hell and i love it. I think im going to get a pair myself.
My recommendation for hammer curl change site every rep and pull little diagonal nach medial to opposite nipple.
I thought a French press was where you do a neutral grip skull crusher pull the elbows down below the ribs and then do a dumbbell press. Isn't that more of a seated overhead tricep extension?
14:40 that's the same setup and tech I use for triceps extensions (skull-crushers) and it has been nice superset with EZcurl bar biceps curls 💪
For the pullovers, why don't you rest across a bench instead of the plyobox?
Is there a video planned for the “1 Year transformation” into bodybuilding. Arm measurements would look different I bet!
Yup
Antagonist supersets dont get enuf love
I want to build muscle on a cut what kind of program should I do? I'm trying to lose bodyfat and for the most part I've got that part down but what I do at the gym is a problem for me since I would have a habit of doing too much.
This video was interesting thanks Alan.
This is the only way I could ever do a BB program. Heavy focus on compound lifts but with a BB volume
Holy shit, is that Fear Factory "Replica" that I hear in the background when you start doing pull ups? :D
I'm a big admirer of Corpsegrinders neck and workout for it
Alan, what body part have you seen the most progress in since starting this program?
Are you still coached by natural hypertrophy? Cheers fron Italy
You see an Alan video, you must click. Life will be better for it. Thanks man. Gave me some ideas and inspiration.
How’s your bicep tendons doing? Mine over the years (been consistent in training for 15 years, now 34) has been hurting over time. I’ve cut out doing pull ups for the time being, used to be a staple in my back programming.
I've never has any issues with tendons/ flexibility but have taken breaks from working out over the years just due to life happening.
Anyways two years ago I got back into the gym and was doing mma training too. Packed on muscle quickly but noticed my tri and bi were always feeling off. I thought it was just from training hard.
I did some skull crushers one day and flexed in the mirror and bam my elbows were on fire.
I thought this was a result of doing skullcrushers incorrectly and had to take time off.
Several months past and I was pretty much back to normal. Well I ended up moving and took 2 months off as a result.
Got back into the gym and after my 4th session of going light I developed the same fucking elbow pain. Lol
So this time I looked more deeply into the issue.
What I found for me is this,
I drive for a living so any strong grip exercises should be done with straps cause I'm not giving my forearms rest,
2 even though my tri and bi are strong doesn't mean thr tendon is
So all research I've found states focus on light eccentric conditioning for these tendons
3 use a therabar and stretch, especially your lats, ck out squat universitaria.
4 resting 100 percent does not help
If u have been having this pain for awhile then ck out dr jo on bicep tendinopathy and give those exercises a try.
I feel like a pussy atm working out with light bands when I'm use to curling 50 lbs for reps but its fo using on the tendons to get rid of the underlying cause
I'm having the same pec tendon issue, not sure what's the best approach, I started doing incline too and limiting the rom, kinda miss normal bench though
Great video. Can you mention, about how much time do you spend to complete a days session.
I've been wondering that too.
🔥
12:02 That cat is doing it's cardio.
why did you change your training? are you going to compete in bodybuilding?
Alan is hella caked up tho ngl 8:20
Great progress!
I’m an old school Dorian Yates devotee. He always says “if you can do more than 2 sets of anything, your sets suck “! Of course, he’s a believer in absolute failure.
Are you still running these days with this program? If yes then how much and how to mix it up?
I believe he said he's doing 1-3 easy runs a week in a prior video
Alan do you have a tutorial/video including your DB pullover?
Always look out for the “TRAIN UNTAAAIIIIUUHNTAAAAYYMMMDDDDUUUUHH” 😂
Are you running on your 'rest days'? I.e. Tuesday and Thursday?
I’m very interested in the neck exercises. I often feel like my neck is just tired, like it’s hard to hold my head up. Usually when I’m very tired, and it was more frequent when I was pregnant. It’s extremely unpleasant. Then I saw this thing about Ozzy Osbourne having kyphosis and now I’m paranoid.
Neck exercise did wonders for my neck pain. I thought my pillows were uncomfortable, maybe they still are, but I don't happen to have neck pain after I wake up anymore. I also had neck pain during incline DB press, that's gone too.
Neck training isn't the same as headbanging, Corey and Corpsegrinder are just build different.
Step one is see a chiropractor and make sure you’re in alignment. Neck exercises may just make your neck pain worse.
Thanks for the update. I was looking for something new and started this program 4 weeks ago. Its been so much funI’ve had a similar experience with some of the things you mentioned like pullovers, French press and preacher curls. I also used kettlebell movements instead of the strongman stuff since I still love working with them. I’m curious if you have gained or lost weight during this experience