Hey, thanks bud. I just started this program. Just finished day one, and my legs feel fucked. I don't have weights, so I used my counter top to do my box jumps, a 100lb heavy bag for the squats, and two buckets of water with a pole between them for the DL's(I stood on a raised box for proper leverage). Sounds ghetto, and it is, but I can't keep having excuses. Thanks for all the videos, keep it up. I always love to back someone local. Fair Oaks!!
I just realized that I watched this video in my 1st month of strength training. I thought I got it back then, but I didn't. Rewatched it now, after 6 months of lifting and it makes perfect sense. I wonder what level of nirvana I will achieve in another year.
last year i couldn't even do one pull up. now i can do 5 :D successful isn't it? try australian pull ups (aka horizontal bend arm pulls) and chin ups. they will surely assist your pull ups.
The only thing it needs is a pressing movement on day 3, so you have two legs days, two pull days, and two push days. I'd also just do box jumps on both leg days to enhance motor learning and throw in some dumbell curls at the end. All in all a very solid program, though, which may be perfect for where I'm at right now. Thanks Alan.
This is a very old video. I am 42 man and I have been following you for years. You have great content, and this is a great video. I have been struggling for years with this exact subject, and you explain it perfectly. Thanks so much
There's nothing more detrimental to your progression in the gym than not listening to your body. If you didn't get enough sleep to recover from yesterday's training or are under so much stress from your personal life or work, or your nutrition has been way off and you've been eating excess processed foods and not enough proteins and enzymes/vitamins and healthy fats, this will show and will effect your training. Rule of thumb: consistency is everything. If you follow a strength program, follow it to a T even if you aren't seeing results right away, following a decent program all the way through will be benefit you more than following an amazing program every once in a while. Same goes with nutrition. Why? Because the body is not separate from your muscles and your muscles are not separate from your immune system. As much as we'd like to believe; we are not machines! (this is why you grow stronger with the more rest). If you are feeling like crap, lower the intensity and go for volume at light weight to get blood flow and oxygen/nutrient delivery to the muscles and body for recovery and to save your CNS. If you feel great, go for intensity or balance intensity and volume according to how you feel, what your day is like etc. This is also why you'll see ADVANCED and elite lifters (10-20+ years of consistent training) rarely going over board with their training, rather they'll do their mobility, hit a strength lift to create a stimulus and may or may not do accessory work (get in, get out, no bs) and leave because they have experimented and learned first hand what works for their body and balances with their overall lifestyle! Again, no magazine or website or whatever is going to tell you what works best for you, they may give you different ideas to try out (always keep an open mind be open to new ideas and philosophies), but in the end YOU must find what works for you! Being fearless and stepping into the unknown (yoga, bodybuilding, strength or powerlifting, martial arts, gymnastics, maybe a combination of all??) You'd be amazed at what the body CAN do when it is recovered and has the "money in the bank" because you listened to it! Volume vs. intensity is only part of the equation! Good luck!
06livefast Unless you are new. If you are new you don't know what your body want's. Elite lifters can do it because 5 years ago they felt a way and then got injured or plateaud, 3 years ago they did the same thing and it happened again. If that didn't happen to you, you can't say that you listen to your body as you have no idea what means what.
Just my thoughts. I could see this being very good for a novice due to the broad array of energy system usage/intensities. But for more advanced lifters I think there needs to be some periodisation involved were you have a main focus on improving one quality at a time, strenght/power/hypertrophy. But going from low load/high velocity to low velocity/high load during a training training session is definitely the best way to train. Really good info dude! I'll definitely follow your channel.
That statement is incorrect, not one of the best, it is infact the best video on the topic. He even says it's the best program in the history of programming.
Spooky this is the routine my Dad has done since 1965 and what he got me started on in 1997 and I have started my two eldest sons on too this year. Some slight differences with no box jumps for example but low weight explosive alternatives. His routine doesnt have a name either, we just call it Granddads routine.
Hey Doug, I know your comment is a couple of years old, but how else did you tweak it? Also, how long would any of you suggest of rest periods between supersets?
This I totally agree with! Watching this confirm some things I had begun to figure out and research on my own. I'm currently on a self written program based on 5x5 workouts. Sunday- bench press 5x5 Tuesday- squats 5x5 Wednesday- barbell rows, OHP (I've been re-introducing these so they are not currently in 5x5, I'm trying to form better muscle memory) Friday- deadlifts 5x5 I've created progressive overload, adding 5lbs total to every set every workout, trying to hit 4500kcal daily (current bw @ ~150lbs 5'7") This works great for me, I've seen consistent results, and you force yourself to set small incremental PR's every lift, would recommend anyone who actually wanted results and not just be dicking around. :P
They still dont get big muscles cause they use pussy ass light weights. if you do high volume you still gotta go as heavy as you can. Most woman in the gym dont train, they just move some weight.
Alan I love the simplicity of the layout I plan to work that rotation for a while just to see how it goes. Your explanation of volume versus intensity is spot on. Keep making videos!
Alan, thank you sooo much for this. You really know how to explain things for those of us who are new to weight training. This is a great program. I can see from this video that it will give me a structure to work with.
I follow Elliot and Omur on youtube learning from there stuff. Recently I've been doing SL 5x5 and since I have an endurance background ( and I previously strength trained) I was looking for a little more insight into rep/set ranges for my assistance and aesthetic exercises. This did a great job of explaining it simply .
HELLYEAH ALAN THATS THE SPIRIT THANK YOU FOR MOTIVATING THE SHIT OUT OF ME ALL THE LAST COUPLE YEARS I BEEN SUBSCRIBED. I SURE AS SHIT TRAIN UNTAMED WHEN I BENCH WITH MY BIG GORILLA BROTHER ANDRE
so glad you said the comment about dead lifts being the best back excersize so many people think it's mostly legs it kills me when my friends argue with me abut it
i started this program about 3 months ago and it is working. Def seen some results. Unfortunately for me i dont have any free weight but i fixed that by taping two cement blocks on each side and use that for all of the exercises. Just shows that whatever u can find can be used to get u strong
Thanks man! This was a good explanation volume vs. weight. I have done a lot of kettlbell exercises but I have found deadlifts, heavy squats, and heavy lunges to be some of the most enjoyable lifts to do.
can always feel the 'train untamed coming' even when he acts like he has another genuine thought to add on to the last one haha I love it. I turned down my volume and just waited at the end haha good stuff.
Reminds me of the 5/3/1 program! I'll have to give this a try. Great info in this video for people who don't know the difference in training for strength vs training for growth.
What people need to realise is in natural lifters the two cannot be separated. If you train for strength then size will surely come, if you train for size then strength will come, albeit just slightly slower than focusing on each one specifically. However people on gear can get much more ridiculous growth from very little weight in comparison.
beechfuzz Jim Wendler likes explosive movement like the Power Snatch or Power Clean before your squat or deadlift main movement. And advises 5 x 10 assistance work after your main movement. And a separate day for overhead press and associated assistance. So it is a little bit like Alan's program. But Alan's program is higher volume for the worksets, 5 x 5, vs 3 x 5, 3 x 3, and 5 3 1.
That makes sense to me Alan. Over training seems to be in style now days. But you can't beat the basics. You have to lift heavy weights to get strong and big. And you have to get enough rest in between workouts. As an old man (74) that doesn't take testosterone, I find that I can still gain if I don't do very many sets and if I don't train too often. I did 5 x 5 way back in the 1960's and it worked. Thanks for the info.
+crazygoat85 dont get too confused, alan gave us a generic program . this program isnt designed for u . if u think that benching twice a week is better for ur body and ur seeing positive results then thatsd fine change the program as u see fit
PsychosGamers I didn't intend to use this programme quite honestly, but simply pointing out that this might not be optimal at all, especially for beginners.
Just started this workout this week, and man it kick seven shades out of me on the day 1. Any advice of good warm ups or stretches etc to help with the muscle soreness in my legs.
Do foam rolling, stretching, go for a walk or run if you can, mobility work, and/or do yoga. (I do power yoga for flexibility. Here's a link to the DVD: www.amazon.com/Power-Yoga-Flexibility-Rodney-Yee/dp/B00062DKO0/ref=sr_1_2?ie=UTF8&qid=1424206845&sr=8-2&keywords=power+yoga+for+flexibility. It's really easy and it only takes 25 minutes). Hope that helps :)
Hello Alan Thrall, first congratulations for your videos. My name is Márcio, 42 years old, 1,76 m hight and 90 kg weight. I am from Brazil and i have a question for you. What's better for strength and fat loss, this program of the vídeo or Full body program 6 compound exercices (Squat, Pull up, Bench press, Deadlift, Standing Military press and Barbell row) 2x or 3x/week? Thank you.
How is my general program? Monday: bench heavy 3x2s, lighter dumbells 3x8, some more assistance, deadlift heavy 4x2, assistance. Tues: heavy squat 5x2, assistance, heavy ohp 4x3, assistance. Thurs: higher volume bench 3x8, heavier dumbells 2x3, assistance, deadlift 4x5, assistance. Fri: squat 3x5, ohp 3x8, assistance. I also do cardio work too but it changes days depending on what i have to do that day. This program has helped me lose weight slowly and get stronger. Sets and reps change periodically to hopefully prevent plateaus
Thanks Alan. Question: do you warm up for your explosive work? If so how much? Do you use this as a warm-up for your primary movement? I find as I'm getting older it's taking me 20+minutes to warm up for my primary.
Nice program! I already have my own program but I'll definitely add the explosive parts. I personally like to deadlifts once a week squat three times a week and bench twice a week and do arms around once or twice a week and shoulders around once or twice a week
Either you understand this video makes perfect sense or name urself a fool. This video is gold though. To understand the beauty of this video one must have read "Beyond Brawn" twice at least.
+Alan Thrall I didn't get what kind of weight should I use on this. Is it every time my 80% of 5x5 max or just figuire out what challenges me by adding from bare barbell?
Do I need to squat multiple times a week to get my squat max up. I back squat once a week and my squat max has stayed at 300 for a while 6 months about. Thanks
Great program, probably he means the 'best ever' specifically for beginners. I've never thought of Front Squats as an especially specific assistance to Deadlifts.
Jack McKee really good to bring up the quads then you'll notice some serious drive off the floor in the deadlift after just a few weeks of incorporating front squats
Thank you for the video. Would it be okay to do these 3 days in a row, take a rest day, then start over? Example: Work Mon, Tue, Wed, Off Thur, Work Fri, Sat, Sun? Right now I lift M, W, F (stronglifts) and Its sufficient for getting stronger but I just enjoy working out and want to do it more frequently through out the week. Whats your thoughts? I Like the program you have here, I want to try it out. Thanks.
So I'm assuming I would be increasing the weight on the big lifts by 5lb a week? What about the accessory work? Any advice would you give to restarting progression after a stall (beyond eating more)?
Serious question: See pull-ups in so many programes on chest day? Don't get it? Yeah you need some lats for bench press, but i see more transfer in doing OHP and dips.thanks!
alan i want to looked jacked and "V" af like bodybuilders but i am obsessed with lifting heavy too ! do u think this program will help ? if not,what do u suggest ?
Question. I currently cannot do an unassisted pullup. I do them with about half of the weight on the assisted machine. Should I be using all of the weight in this format (high volume - low intensity) or keeping the pin halfway, where I currently am doing pullups?
1. How do I execute three clapping pushups if I can't done one properly without falling on my face? 2. Lunges: With weights, I assume? 3. Pullups: If I can't do 10 properly, can I substitute with assisted pullups? Or just do as many as possible, reaching 10 eventually? 4. Bounds: I should jump from fully stationary position, i.e. no step into the jump, right?
1) Try going down to the floor under control and then exploding up as fast as you can, forget the clap if you can't do it 2) Yes, heavy 3) Switch it for assisted pullups or lat pulldowns until you've got the strength to do pullups properly 4) Yes
Lukey Samuel Oh one more question. I am doing all of the explosive sets, then the main ones, then the assistance ones. Is that right, or should I be doing one set of each, then starting the cycle again?
hay alan how much weight we can add every week to the main lifts and is there any other we can do if we dont wanna do explosive excercises cuz i cant do them in a comercial gym pls answer
Hello, i'd like to ask you two questions. 1) Could kettlebell swings be a part of this program instead of stiff legs deadlifts on day 1 or they wouldn't provide enough volume/intensity stimulation as DL? 2) I like to train my calves to get them both bigger and stronger, how should i train them? Can you please make a video where you talk about that? Thank you!
Hi Alan, what is your opinion about doing this way? (3 days a week) 1. bench press (5x5), low intesity squat, bench press assistance (as proposed in your video or similar), 2. squat (5x5), low intensity bench press, squat assistance (as proposed in your video or similar), 3. deadlift (5x5), low intensity bench press, deadlift assistance (as proposed in your video or similar). I think it can balance upper and lower body workload.
Alan, Ive done weights all my life on and off, but for reasons obvious to me i'm still a skinny fat dude, right, now i know I need to watch what i eat etc but whatI want to know, how, can i get the right balance of Vol/Int if i have to work every muscle group twice a week at least? as I've always thought, a beginner, Technically that what i am, should be working everything twice a week shouldn't we?
Correction deadlift is the best lower back exercise and overall strength and mass builder . I’d say pull ups and bent over rows are better for overall back .
For an intermediate lifter training for strength/hypertrophy. Is more than 16 sets too much? Starting heavy with first exercise e.g. 4x3 then going 3x6 in the next one. Followed by 8-12 for the rest of the exercises? I feel like I've been on a plateau for ages. My bench for 4x3 was 92.5kg then when I dropped it to 3x6 after a few weeks I could only do 80 kg for 6,5,5 with 2:30 mins rest. Before I went to the 4x3, my 3x6 was the same exact weight. I feel like I became weaker somehow.
This might be a dumb question, but do you still do warm up sets on the main lifts, or do you consider the explosive work sufficient warm up? Eric, do HIT cardio after lifting, LISS on days off. It does NOT need Oly lifts, you're developing power with the jumps / plyo push ups, but if you want to do them, put them is either before the main lifts (if you want to be a Oly focused lifter) or as assistance afterward and 5x5 IS moderate intensity
Zahid Khan I would agree with that if not for the explosive movement in the same plane immediately before, those might be sufficient warmup, as Squats are sufficient warmup for DL Too bad Alan doesn't answer question here
Hey Alan, love the videos I was just wondering what your opinion of only calisthenic work out is if your goal is to get ripped? Would you think it's possible or is it just better to pump iron and using weights and isolating the muscle groups?
What would the best schedule for this be like? In the sense that should it be DAY 1-3, rest day, then repeat? Day 1-3, Day 1-3, rest day, then repeat? No rest days until you're beat?
![[UA] NAVI vs MOUZ | BO5 | IEM Rio 2024](http://i.ytimg.com/vi/CMBYk0cbGoA/mqdefault.jpg)
This changed my life. I am on day 2. True story no gimmicks.
Hey, thanks bud. I just started this program. Just finished day one, and my legs feel fucked. I don't have weights, so I used my counter top to do my box jumps, a 100lb heavy bag for the squats, and two buckets of water with a pole between them for the DL's(I stood on a raised box for proper leverage). Sounds ghetto, and it is, but I can't keep having excuses. Thanks for all the videos, keep it up. I always love to back someone local. Fair Oaks!!
WHATTHEFxIxGxO Trainning like that has even more merit.
WHATTHEFxIxGxO That's awesome bro. No excuses, I like that. Keep it up!
go to the gym lol. makes you more consistent.
+WHATTHEFxIxGxO Have you been consistent with it? If so, how's it going?!
+WHATTHEFxIxGxO If you keep deadlifting with buckets of water I bet you'll be able to stop a bullet with your abs in no time.
This program actually still looks solid after this many years
I just realized that I watched this video in my 1st month of strength training. I thought I got it back then, but I didn't. Rewatched it now, after 6 months of lifting and it makes perfect sense. I wonder what level of nirvana I will achieve in another year.
Did u ever achieve nirvana?
@@josephortiz6371 COVID took the wind out of that sail.
@@BartTrojanowski Keep going, youve got this!
as a 90 kilo fat piece of shit, i can say that pullups are not low intensity workout for me.
emreyimdir as a 65kg piece of shit with the upper body strength of an 86yo woman, I can concur
last year i couldn't even do one pull up. now i can do 5 :D successful isn't it? try australian pull ups (aka horizontal bend arm pulls) and chin ups. they will surely assist your pull ups.
show me them and i fuck those weak ass bitches :D kardeş çaktırma ingilizce devam et :D
lmaoo , at least you know
niye bu kalanın ne özelliği var
5:32 is the best screenshot time.
6:04 is better
5:33 actually
The only thing it needs is a pressing movement on day 3, so you have two legs days, two pull days, and two push days. I'd also just do box jumps on both leg days to enhance motor learning and throw in some dumbell curls at the end. All in all a very solid program, though, which may be perfect for where I'm at right now. Thanks Alan.
This is a very old video. I am 42 man and I have been following you for years. You have great content, and this is a great video. I have been struggling for years with this exact subject, and you explain it perfectly. Thanks so much
There's nothing more detrimental to your progression in the gym than not listening to your body. If you didn't get enough sleep to recover from yesterday's training or are under so much stress from your personal life or work, or your nutrition has been way off and you've been eating excess processed foods and not enough proteins and enzymes/vitamins and healthy fats, this will show and will effect your training. Rule of thumb: consistency is everything. If you follow a strength program, follow it to a T even if you aren't seeing results right away, following a decent program all the way through will be benefit you more than following an amazing program every once in a while. Same goes with nutrition. Why? Because the body is not separate from your muscles and your muscles are not separate from your immune system. As much as we'd like to believe; we are not machines! (this is why you grow stronger with the more rest). If you are feeling like crap, lower the intensity and go for volume at light weight to get blood flow and oxygen/nutrient delivery to the muscles and body for recovery and to save your CNS. If you feel great, go for intensity or balance intensity and volume according to how you feel, what your day is like etc. This is also why you'll see ADVANCED and elite lifters (10-20+ years of consistent training) rarely going over board with their training, rather they'll do their mobility, hit a strength lift to create a stimulus and may or may not do accessory work (get in, get out, no bs) and leave because they have experimented and learned first hand what works for their body and balances with their overall lifestyle! Again, no magazine or website or whatever is going to tell you what works best for you, they may give you different ideas to try out (always keep an open mind be open to new ideas and philosophies), but in the end YOU must find what works for you! Being fearless and stepping into the unknown (yoga, bodybuilding, strength or powerlifting, martial arts, gymnastics, maybe a combination of all??) You'd be amazed at what the body CAN do when it is recovered and has the "money in the bank" because you listened to it! Volume vs. intensity is only part of the equation! Good luck!
06livefast thanks Obama
06livefast Unless you are new. If you are new you don't know what your body want's. Elite lifters can do it because 5 years ago they felt a way and then got injured or plateaud, 3 years ago they did the same thing and it happened again. If that didn't happen to you, you can't say that you listen to your body as you have no idea what means what.
Just my thoughts. I could see this being very good for a novice due to the broad array of energy system usage/intensities. But for more advanced lifters I think there needs to be some periodisation involved were you have a main focus on improving one quality at a time, strenght/power/hypertrophy.
But going from low load/high velocity to low velocity/high load during a training training session is definitely the best way to train. Really good info dude! I'll definitely follow your channel.
This is one of the best videos on this topic of all time.
That statement is incorrect, not one of the best, it is infact the best video on the topic. He even says it's the best program in the history of programming.
@@ebi3141 the best of the best?
@@TraumaER yes, nothing else comes close.
Spooky this is the routine my Dad has done since 1965 and what he got me started on in 1997 and I have started my two eldest sons on too this year. Some slight differences with no box jumps for example but low weight explosive alternatives. His routine doesnt have a name either, we just call it Granddads routine.
how much warmup do you do before starting the 5x5?
peerrood I like to do a few warmup sets with lighter weight for reps between 5 and 1
Hey Doug, I know your comment is a couple of years old, but how else did you tweak it? Also, how long would any of you suggest of rest periods between supersets?
I just did this work out for the past month. I definitely became stronger. Thank you ALAN.
"Now , that you are thoroughly confused".. 😂 . The content is gold!
daddy... why dont YOU train untamed? hahahahahahahaha
Lol lol lol
So funny hahahahaha
This I totally agree with! Watching this confirm some things I had begun to figure out and research on my own. I'm currently on a self written program based on 5x5 workouts.
Sunday- bench press 5x5
Tuesday- squats 5x5
Wednesday- barbell rows, OHP (I've been re-introducing these so they are not currently in 5x5, I'm trying to form better muscle memory)
Friday- deadlifts 5x5
I've created progressive overload, adding 5lbs total to every set every workout, trying to hit 4500kcal daily (current bw @ ~150lbs 5'7") This works great for me, I've seen consistent results, and you force yourself to set small incremental PR's every lift, would recommend anyone who actually wanted results and not just be dicking around.
:P
Ripped Shady The original 5x5 has OHP in, you alternate between squat, bench, row work out and squat, OHP, deadlift workout.
"I have created the greatest program that has ever been created in the history of program creation." LOL. I love this guy.
dem women at the gym doing high-volume workouts thinking it's not to get big muscles.
They still dont get big muscles cause they use pussy ass light weights. if you do high volume you still gotta go as heavy as you can. Most woman in the gym dont train, they just move some weight.
Appelboom That’s honestly true for most women, but I know there are some at my gym lifting heavier than some men.
@@menknurlan Or they just aren't eating enough to get massive...
@@menknurlan or it could be bc they're women and will never have huge muscles without gear
@@menknurlan The 16-22 year old girls at my gym Hip Thrust and Deadlift alot of weight. Its just a commercial gym, but the culture is good.
"it doesnt't have a name because it doesn't need one " I literally applauded hearing this,genious!
Alan I love the simplicity of the layout I plan to work that rotation for a while just to see how it goes. Your explanation of volume versus intensity is spot on. Keep making videos!
Alan, thank you sooo much for this. You really know how to explain things for those of us who are new to weight training. This is a great program. I can see from this video that it will give me a structure to work with.
Thanks Allan! Simple, Effective! Fits perfect with my goals! TRAIN UNTAMED!
I dub this program "A Farewell to Arms"
Strength training and powerlifting/ strongman channel...not a bodybuilding channel, bruh. Lol
Dreamtrain "Hello strength" has more of a ring?
All you have to do is add an arm day and make it a 4 day split. 2on-1off-2on
Pullups work branchialis and Biceps. Bench press works tricep. You'll get big arms with this dw
Also, the bicep barely, if at all, adds anything to the big 3 lifts. Deadlift, squat and Bench press. Hence the lack of direct work.
Great info, I made major gains on the5x5 but i did not know why except it was intense. Curled 135 5x5 , and close grip BP 315 5x5.
the program that must not be named
Voldemort approved
TRAIN UN-NAMED
fucking gold lmfao
The program that remains untamed
I follow Elliot and Omur on youtube learning from there stuff. Recently I've been doing SL 5x5 and since I have an endurance background ( and I previously strength trained) I was looking for a little more insight into rep/set ranges for my assistance and aesthetic exercises. This did a great job of explaining it simply .
HELLYEAH ALAN THATS THE SPIRIT THANK YOU FOR MOTIVATING THE SHIT OUT OF ME ALL THE LAST COUPLE YEARS I BEEN SUBSCRIBED. I SURE AS SHIT TRAIN UNTAMED WHEN I BENCH WITH MY BIG GORILLA BROTHER ANDRE
Should add heavy shake weight standing alternating dumbbell wobble board curls to round it out
The best mass building exercise known to man
so glad you said the comment about dead lifts being the best back excersize so many people think it's mostly legs it kills me when my friends argue with me abut it
Thanks for your videos Alan Thrall. Just did day one and my legs are burning. My bipolar workout goals will surely benefit if I TRAIN UNTAMED!
i started this program about 3 months ago and it is working. Def seen some results. Unfortunately for me i dont have any free weight but i fixed that by taping two cement blocks on each side and use that for all of the exercises. Just shows that whatever u can find can be used to get u strong
That's a really decent ATHLETIC program Allan!!! Nice job!!!
Trust me bro. It was one of the or maybe THE best intro i have seen. ROFL!!
Thanks man! This was a good explanation volume vs. weight. I have done a lot of kettlbell exercises but I have found deadlifts, heavy squats, and heavy lunges to be some of the most enjoyable lifts to do.
Been looking for a simple program like this. Cheers man. Love the channel.
Would you still recommend this program? I am following it
didn't think of doing front squats on dead lift day but will give it a try. Thanks Al and keep up with the face pulls when TrainUntamed
4:49 "Lucky for you, "I" have created..." LMAO!!!!!!!!!!!
I wanna T-shirt with that face, hands up and the quote!
1000 thumbs up for this video!
LMAOOOOOOO I agree we need that t shirt XDD
can always feel the 'train untamed coming' even when he acts like he has another genuine thought to add on to the last one haha I love it. I turned down my volume and just waited at the end haha good stuff.
Reminds me of the 5/3/1 program! I'll have to give this a try. Great info in this video for people who don't know the difference in training for strength vs training for growth.
What people need to realise is in natural lifters the two cannot be separated. If you train for strength then size will surely come, if you train for size then strength will come, albeit just slightly slower than focusing on each one specifically. However people on gear can get much more ridiculous growth from very little weight in comparison.
how can something that is nothing like 5/3/1 remind you of 5/3/1? o_o
beechfuzz Jim Wendler likes explosive movement like the Power Snatch or Power Clean before your squat or deadlift main movement. And advises 5 x 10 assistance work after your main movement. And a separate day for overhead press and associated assistance. So it is a little bit like Alan's program. But Alan's program is higher volume for the worksets, 5 x 5, vs 3 x 5, 3 x 3, and 5 3 1.
Is it 5x5 with the same weight, or pyramiding up towards a peak 5 rep set?
Thank you Alan !! This is best Program for novice like me (from North Korea)
Wow you have neat ass hand-writing.
That makes sense to me Alan. Over training seems to be in style now days. But you can't beat the basics. You have to lift heavy weights to get strong and big. And you have to get enough rest in between workouts. As an old man (74) that doesn't take testosterone, I find that I can still gain if I don't do very many sets and if I don't train too often. I did 5 x 5 way back in the 1960's and it worked. Thanks for the info.
Nice Program, but will my beard also grow like yours??
ZethUDSRakaSDAL increasef testosterone so maybe a little?
How long should you rest between sets?
I believe anyone that stuck through that disturbing intro is truly brave.
Isn't that too low frequency?
I understand once a week deadlifting but benching once a week has never worked for me, regardless of intensity.
crazygoat85 The original 5x5 alternates so it's bench once one week then twice the next and vice versa for the over head press.
gingerbreadboy Sure, but that's still benching twice every other week, whereas this is not an A-B-A, B-A-B type programme.
+crazygoat85 This seems more for beginners though - like it would be a good way to get introduced to a gym and go from there.
+crazygoat85 dont get too confused, alan gave us a generic program . this program isnt designed for u . if u think that benching twice a week is better for ur body and ur seeing positive results then thatsd fine
change the program as u see fit
PsychosGamers I didn't intend to use this programme quite honestly, but simply pointing out that this might not be optimal at all, especially for beginners.
Just started this workout this week, and man it kick seven shades out of me on the day 1. Any advice of good warm ups or stretches etc to help with the muscle soreness in my legs.
Do foam rolling, stretching, go for a walk or run if you can, mobility work, and/or do yoga. (I do power yoga for flexibility. Here's a link to the DVD: www.amazon.com/Power-Yoga-Flexibility-Rodney-Yee/dp/B00062DKO0/ref=sr_1_2?ie=UTF8&qid=1424206845&sr=8-2&keywords=power+yoga+for+flexibility. It's really easy and it only takes 25 minutes). Hope that helps :)
7:31 I anticipated it when he was prepping to come forward
Hello Alan Thrall, first congratulations for your videos. My name is Márcio, 42 years old, 1,76 m hight and 90 kg weight. I am from Brazil and i have a question for you. What's better for strength and fat loss, this program of the vídeo or Full body program 6 compound exercices (Squat, Pull up, Bench press, Deadlift, Standing Military press and Barbell row) 2x or 3x/week? Thank you.
MY GUY THIS VIDEO IS GOLD explained so well
Wow you been posting videos for a long damn time, props man.
Every time Alan says "Train untaimedddd!!!" my day gets better.
How is my general program? Monday: bench heavy 3x2s, lighter dumbells 3x8, some more assistance, deadlift heavy 4x2, assistance. Tues: heavy squat 5x2, assistance, heavy ohp 4x3, assistance. Thurs: higher volume bench 3x8, heavier dumbells 2x3, assistance, deadlift 4x5, assistance. Fri: squat 3x5, ohp 3x8, assistance. I also do cardio work too but it changes days depending on what i have to do that day. This program has helped me lose weight slowly and get stronger. Sets and reps change periodically to hopefully prevent plateaus
Thanks Alan. Question: do you warm up for your explosive work? If so how much? Do you use this as a warm-up for your primary movement? I find as I'm getting older it's taking me 20+minutes to warm up for my primary.
Awesome videos that inspired me to start my own channel. Keep up the great work !!!
Nice program! I already have my own program but I'll definitely add the explosive parts. I personally like to deadlifts once a week squat three times a week and bench twice a week and do arms around once or twice a week and shoulders around once or twice a week
Either you understand this video makes perfect sense or name urself a fool. This video is gold though. To understand the beauty of this video one must have read "Beyond Brawn" twice at least.
That introduction😂 fucking hilarious!
in the previous video i just watched you talk about the ineffectiveness of 5x5, but now that's what you are using. what am I missing?
your handwriting is really neat. thanks for these vids
+Alan Thrall I didn't get what kind of weight should I use on this. Is it every time my 80% of 5x5 max or just figuire out what challenges me by adding from bare barbell?
Alan Thrall is this a program that you still recommend?
I have an AC joint shoulder issue. Push moves are a no go. What shall I do instead? Thanks!
Alan Thrall is the man. Do you recommend warming up before explosive movements? Thanks!
Do I need to squat multiple times a week to get my squat max up. I back squat once a week and my squat max has stayed at 300 for a while 6 months about. Thanks
A superb explanation!
Great program, probably he means the 'best ever' specifically for beginners. I've never thought of Front Squats as an especially specific assistance to Deadlifts.
Jack McKee really good to bring up the quads then you'll notice some serious drive off the floor in the deadlift after just a few weeks of incorporating front squats
Jack McKee jack your spot on front squats and zerchers are awesome for deadlifts
this workout is 3 days a week right?also in the offdays could other workouts be done like grip or cardio.
Thank you for the video. Would it be okay to do these 3 days in a row, take a rest day, then start over? Example: Work Mon, Tue, Wed, Off Thur, Work Fri, Sat, Sun? Right now I lift M, W, F (stronglifts) and Its sufficient for getting stronger but I just enjoy working out and want to do it more frequently through out the week. Whats your thoughts? I Like the program you have here, I want to try it out. Thanks.
How much protein to feed the pump, eg. 3,000 calories of chicken a day?
So I'm assuming I would be increasing the weight on the big lifts by 5lb a week? What about the accessory work? Any advice would you give to restarting progression after a stall (beyond eating more)?
Serious question: See pull-ups in so many programes on chest day? Don't get it? Yeah you need some lats for bench press, but i see more transfer in doing OHP and dips.thanks!
alan i want to looked jacked and "V" af like bodybuilders but i am obsessed with lifting heavy too ! do u think this program will help ? if not,what do u suggest ?
God bless your channel so depth
youre a genious Alan. thanks for this program
Thank you for this. I will begin this programme IMMEDIATELYNOOOOOWWWWWWW
Question. I currently cannot do an unassisted pullup. I do them with about half of the weight on the assisted machine. Should I be using all of the weight in this format (high volume - low intensity) or keeping the pin halfway, where I currently am doing pullups?
How much rest in between sets? Is there ramp up weight before the 4x10 or just straight into your set weight?
1. How do I execute three clapping pushups if I can't done one properly without falling on my face?
2. Lunges: With weights, I assume?
3. Pullups: If I can't do 10 properly, can I substitute with assisted pullups? Or just do as many as possible, reaching 10 eventually?
4. Bounds: I should jump from fully stationary position, i.e. no step into the jump, right?
1) Try going down to the floor under control and then exploding up as fast as you can, forget the clap if you can't do it
2) Yes, heavy
3) Switch it for assisted pullups or lat pulldowns until you've got the strength to do pullups properly
4) Yes
Lukey Samuel THANK YOU! Man, my quads are still on fire three days later. I gotta get my own foam roller and hump that floor ever day, I think.
Doggonit no problem
Lukey Samuel Oh one more question. I am doing all of the explosive sets, then the main ones, then the assistance ones. Is that right, or should I be doing one set of each, then starting the cycle again?
+Doggonit all the sets of explosive ones, then all the sets of main ones, then all the sets of assistance ones.
hay alan how much weight we can add every week to the main lifts and is there any other we can do if we dont wanna do explosive excercises cuz i cant do them in a comercial gym pls answer
Hello, i'd like to ask you two questions. 1) Could kettlebell swings be a part of this program instead of stiff legs deadlifts on day 1 or they wouldn't provide enough volume/intensity stimulation as DL? 2) I like to train my calves to get them both bigger and stronger, how should i train them? Can you please make a video where you talk about that? Thank you!
Is the Reg Parks beginning workout program a good one? It was recommended for me and I like it so far.
honestly if any newbie asks for a program i might refer them to this just because of the shear simplicity and diversity of rep ranges :P
What is the best volume for my beard and what intensity do i need to be on for my hair
Hi Alan, what is your opinion about doing this way? (3 days a week) 1. bench press (5x5), low intesity squat, bench press assistance (as proposed in your video or similar), 2. squat (5x5), low intensity bench press, squat assistance (as proposed in your video or similar), 3. deadlift (5x5), low intensity bench press, deadlift assistance (as proposed in your video or similar). I think it can balance upper and lower body workload.
Hey Alan. Really nice video. Very to the point, and easy to understand. Awesome.! Keep posting awesome shit. Greatings from Denmark..
Alan, Ive done weights all my life on and off, but for reasons obvious to me i'm still a skinny fat dude, right, now i know I need to watch what i eat etc but whatI want to know, how, can i get the right balance of Vol/Int if i have to work every muscle group twice a week at least? as I've always thought, a beginner, Technically that what i am, should be working everything twice a week shouldn't we?
How often, and how much weight, do we use with PROGRESSION, please?
Any changes after 7 years?
Correction deadlift is the best lower back exercise and overall strength and mass builder . I’d say pull ups and bent over rows are better for overall back .
For an intermediate lifter training for strength/hypertrophy. Is more than 16 sets too much? Starting heavy with first exercise e.g. 4x3 then going 3x6 in the next one. Followed by 8-12 for the rest of the exercises? I feel like I've been on a plateau for ages.
My bench for 4x3 was 92.5kg then when I dropped it to 3x6 after a few weeks I could only do 80 kg for 6,5,5 with 2:30 mins rest. Before I went to the 4x3, my 3x6 was the same exact weight. I feel like I became weaker somehow.
I like the programme! Good job mate!! Maybe could have talked about muscular endurance range.. and also how to really...TRaiN uNTaimeD!!
This video and explanation made me subscribe. Very nice.
This might be a dumb question, but do you still do warm up sets on the main lifts, or do you consider the explosive work sufficient warm up?
Eric, do HIT cardio after lifting, LISS on days off. It does NOT need Oly lifts, you're developing power with the jumps / plyo push ups, but if you want to do them, put them is either before the main lifts (if you want to be a Oly focused lifter) or as assistance afterward
and 5x5 IS moderate intensity
always do warm up sets
Zahid Khan I would agree with that if not for the explosive movement in the same plane immediately before, those might be sufficient warmup, as Squats are sufficient warmup for DL
Too bad Alan doesn't answer question here
I have only 1 question. lets say an example. somebody bench presses 225. should he do 5x5 with 225, or pyramid up and increasing the weight?
Hey Alan, love the videos I was just wondering what your opinion of only calisthenic work out is if your goal is to get ripped? Would you think it's possible or is it just better to pump iron and using weights and isolating the muscle groups?
Is this a beginner , intermediate or advance program?
What would the best schedule for this be like? In the sense that should it be DAY 1-3, rest day, then repeat? Day 1-3, Day 1-3, rest day, then repeat? No rest days until you're beat?