Title is a lil bit missleading to be honest. Deloads are not pointless for powerlifters. The toll the body takes after a meet needs to be considered. That being said, its recommended to take a week or two for deload.
I feel like this is Alan’s strongest and healthiest in years. I mean, sure, he lifted a lot in the previous years, but he’s been jumping and lifting than ever.
@@oskar7539 if you like Down I'm sure you know about Crowbar and Corrosion of Conformity , but there's also some good bands like Acid Bath, Sleep, Eyehategod, Superjoint, Buzzoven, Christ Inversion, Weedeater, Shruum, and Bongripper (last 3 are more stoner).
I do what I call “Mental Deloads”, where I take a break from my normal powerlifting routine and do “other” things that are different from powerlifting, maybe a bodybuilding routine, strongman routine, or I’ll just focus on cardio. Hell, I’ve taken weeks off at a time so I could go hiking or camping, or kayaking, or what the hell ever. It’s not about “taking a break” physically, it’s about changing things up and not letting yourself get bored in your normal routine. I always come back with a renewed drive and with a much better mental state than I had before started my “deload” week. It’s just to keep from getting too bored and complacent and it helps me a lot and gives me something to look forward too. Idk if this actually helps performance and I’m sure I’m doing something wrong lol but it helps me mentally and keeps me motivated.
Yeah i do the same, I do a week of maybe following a random workout, or maybe just go on some runs, or just do what I want to do. Helps keep things fresh
i like how you phrased it as a "mental rest week". You don't have to program it into your schedule, you just live your life and naturally do something different when you feel bored.
Hell yes! I just took a week off from my gym (as in no training at all except some walks) and it felt sooo good mentally to come back after a week. I like your approach of doing other training too!
@@AD-ro6yp that doesn't mean much. I mean he might be natty, but the amount of crazy shit he does, lifts he has, and doesn't get injured every other week... Don't want to talk shit about no one.
@@NaturalHypertrophy I think he's going for a "If you're unemployed you don't have other stressors so life won't be throwing those natural deloads at you" sort of thing, which is obviously a very silly thing to say and he does, indeed, owe you that new brain. Hopefully not his, though.
Legit words to live by. Life throws shit and hardships at you, no need to plan to "take it easy" in the gym. I used to skip and take it easy, and then the pandemic hit and I was out of the gym for months. During those times I missed the gym like nothing else. Zero pause since.
If your life throws something at you that keeps you from training heavy every 4-6 weeks, I feel really bad for you. With that mentality, I would've had multiple 8+ month cycles
I think when we are training on a schedule we sometimes get sucked in so hard that we forget to just have fun and do random stuff once in a while. Having a pivot week really helps in that regard
What's the best resource for learning the theory and methods to program effectively? So far "Practical Programming 3rd edition" has been the most comprehensive at explaining things. Any others that you recommend?
To me, reload weeks are like shitting. It's necessary, but sometimes I shit in the evening, sometimes 2 twice a day. Everything changes with my body. You dont plan a shit (unless you've eaten too much Chipotle), you read your body and anticipate the need for shitting.
"What would Eric Bugenhagen do?" I ask myself this question every time I walk through those glorious gates into the iron dungeon that is my basement gym.
I hate deload weeks. I go in after taking a day or so off thinking I'll just do everything the same but drop the intensity, and it never works. I get pumped up and want to do my best. I'd rather just stay home or go for a cycle or a long walk. But I like this pivot week idea. I've never heard of it. All the programs I've done say deload week. The idea of doing something else but with still some intensity makes more sense to me, and sounds more fun. It's like active recovery.
I guess the point of deloading is to give your endocrine system a break every so often, according Pavel Tsatsouline your endocrine system can only handle 3-5 weeks (depending on who you are) of progressive overloading before you start to plateau.
@@angrygoldfish thats the point, keep intensity the same so you wont lose adaptations. Drop the volume and that should be enough to get you fresh for next week. At least it is for me. Classic deload with dropping intensity sucks.
Alan, I think all you did was shift the goalpost on what deloading is by adding some movement and repetition variation. I think your previous idea of a deload week might have been too restrictive, forcing you to think it was required every four weeks “or you would overtrain”. As you mentioned, it’s all about moderating stress over time, but nothing in the concept of a deload forces you into the same movements, any particular drop in intensity or volume, or any defined period between deloads.
Hey Alan, love the videos. You’re one of the realest out there. Was wondering if you have a playlist built that you play at the gym? You’re always listening to excellent stuff.
Great video! I find the thing that a lot of coaches misinterpret about the deload weeks is that you have to go really light, I still like to do and also to give 70% of their current predicted true training 1RM that they know they can hit. And just do a tad less volume that week, eg: 4 sets of 3, or 3 sets of 4 - 5 reps on main lifts, for accessories: instead of doing 4 hard working sets, do 3 and a couple less reps than usual
Brilliant. Thank you Alan! I really like the concept, instead of doing the SAME OLD LIFTS, just have a blast for a week! Definitely going to try it - I'm currently in Week 5 of Candito's strength program - Just posted a video of my first 6 week cycle in a while. Anyone else doing Candito that's gonna pivot?
Yeah it's really smart to do. Not only are you giving your body a bit of a break from its normal stressors while still doing stuff, it serves as a mental refresher, as well. The brain wants fresh, new stimulus, and doing the same lifts with slightly differing volume each week bores your brain after a while.
I would pay good money to see you and The Boogz collaborate.
4 роки тому
WAKE UP AMERICA! PRESIDENT TRUMP IS THE ONLY ONE STANDING IN THE WAY OF SOCIALISM! HE CAN SAVE US! NO MORE DEMOCRATS! TRUMP 2020! Trump / Pence !! The color is red !! 💯 💯 💯 ❤️ ❤️ ❤️ . All the way !! He's the only president to keep America safe !! I have never been so proud of the president of the United States as I was proud of President Trump. God bless him now, and for the next four years as our POTUS...
Sometimes, I feel the need to "have a deload week" I may have tunnelvisioned too hard, and pulled too many heavy singles in a row, for several sessions in a row So I like then to step back, and build up again, and funnily enough, I always seem to break the plateu when I do it But schedulign them is pointless, imo
I really like that shirt, I was def on mount stupid a little while ago and judged way to hard (usually in my own head though) but have since learned there are a ton of ways to train. Helping people learn form for comp lifts is still fun but judging programming is pointless unless you have a long conversation with an individual.
I like Chad Wesley Smith’s approach to deloads, 10-20% reduction in intensity and 30-40% reduction in volume. If you’ve trained really hard those lighter weights will still feel heavy enough
I'm with you Alan, I don't even do a deload week when I'm training for a meet. Its not worth my time. I legit just don't even lift for a week at all. I need the rest at my age and with the weight I'm lifting but a deload is pointless. I'm not going to forget how to do the lift in a week
I really like the idea of still working hard on weeks/days off and this is a briliant kinda way. Don't squat for a week, but do lighter hack squats, still work and it's different work than normal so it's not a big deal to drop weight and do every third week new things.
Pivot week is the same as deload week. Deload doesn't need to mean a boring week of doing light lifting. It is the same as with programs. People who are experienced don't need an explicit training program. Programs are mainly for beginners and intermediates. Deload week is a simplification for people who are nor experienced enough to know when to take it easy.
"Today I'm gonna pull something fast, hopefully not my hamstring"
Truer words yet be spake
Aye
AYE!
AYE!!
AYE!!!
AYE!!!!
Gotta love that soundtrack! This hits close to home because I'm currently doing a "destress" week
I find it amazing how natural and disciplined you are!
Very nice of you to mention Bughez. It's really giving me hope when I see people watching the extreme UA-cam chanels.
Hey, do you have a gym playlist on Spotify or something?
Love your channel!
hell yeah Trivium at 4:50! \m/
Eric bugenhagen is on a life long pivot block
This has to be the most I've heard Alan swear in one video. 😆
I like this alon guy
If I was a neighbouring business I'd never have to turn my radio on, just get Alan to turn it up louder.
Plot Twist: The business next to Untamed is a school for the deaf
Deloads certainly aren't pointless. It's about using them correctly
13:32 Allan got temporarily tamed.
Jon's: "don't let go of the stone early" 🤣😂
Title is a lil bit missleading to be honest. Deloads are not pointless for powerlifters. The toll the body takes after a meet needs to be considered. That being said, its recommended to take a week or two for deload.
I wish I could train in Untamed Strength.
I feel like this is Alan’s strongest and healthiest in years. I mean, sure, he lifted a lot in the previous years, but he’s been jumping and lifting than ever.
Well I guess I do all pivot weeks. I basically only do variations. Lol
Deload life
Glad someone finally said it
Waiting on the shirts !
it's a cyclist squat :( Charles Poliquin used to use it a lot with his olympians
I thinking I'll do 2-3 weeks lifting every day, then 1 week of doing nothing. It seems this makes me stronger.
One week off ever so often isn't pointless.
\m/Electric Wizard \m/
are you going to ignore the fact that the thumbnail looks like Founding Titan Eren
WHERE IS THE ALAN THRALL/ERIC BUGENHAGEN COLLABORATION???!!!!
THE LOUDEST VIDEO IN THE HISTORY OF LIFTING!
NEED IT
ITS A MINDSET!!!
That would he sick!🤘
+1
Looking lean allan
Soon we will have to call you athlean thrall
So metal music facepulls...outstanding
We gotta send the man some fake weights
man needs to get his ebay weights back in stock then
Alan Thrall is like athleanx if he lifted real weights
pls no, after the CLOWN CIRCUS that Athlean-X has been, I'd never wanna compare a great strength athlete like Alan to him ever again lmao
I'm going to need that Eric Bugenhagen collab pronto
Upvoting a sunbro
I need to find me a gym that plays Electric Wizard :'(
Glad to see someone else recognized that. Heard some Down at 2:16 also, Stone the Crow
Headphones tho
TheLouisianan Down is awesome. Would be nice to lift in that gym
@@oskar7539 if you like Down I'm sure you know about Crowbar and Corrosion of Conformity , but there's also some good bands like Acid Bath, Sleep, Eyehategod, Superjoint, Buzzoven, Christ Inversion, Weedeater, Shruum, and Bongripper (last 3 are more stoner).
i your headphones
I do what I call “Mental Deloads”, where I take a break from my normal powerlifting routine and do “other” things that are different from powerlifting, maybe a bodybuilding routine, strongman routine, or I’ll just focus on cardio. Hell, I’ve taken weeks off at a time so I could go hiking or camping, or kayaking, or what the hell ever. It’s not about “taking a break” physically, it’s about changing things up and not letting yourself get bored in your normal routine. I always come back with a renewed drive and with a much better mental state than I had before started my “deload” week. It’s just to keep from getting too bored and complacent and it helps me a lot and gives me something to look forward too. Idk if this actually helps performance and I’m sure I’m doing something wrong lol but it helps me mentally and keeps me motivated.
Even just having a week off from the gym or exercise. A week in a lifetime makes no difference. Just anything that keeps you going
If you feel good doing that than you are certainly doing nothing wrong. Weightlifting is a hobby, meant to be enjoyed
Yeah i do the same, I do a week of maybe following a random workout, or maybe just go on some runs, or just do what I want to do. Helps keep things fresh
i like how you phrased it as a "mental rest week". You don't have to program it into your schedule, you just live your life and naturally do something different when you feel bored.
Hell yes! I just took a week off from my gym (as in no training at all except some walks) and it felt sooo good mentally to come back after a week. I like your approach of doing other training too!
“What would Eric Bugenhagen do?”
That needs to be a t-shirt
@@tjcogger1974 absolutely!!!
What would this likely roided up crazy guy do?
Do the opposite
@@ficolas2 ua-cam.com/video/-NQwyAJ-hxI/v-deo.html
He is being tested by wwe
@@AD-ro6yp that doesn't mean much.
I mean he might be natty, but the amount of crazy shit he does, lifts he has, and doesn't get injured every other week...
Don't want to talk shit about no one.
The life will throw deloads at you anyway, no need to schedule them!
@@LVpowerlift My brain refuses to understand the syntax of that sentence
You owe me a new one
@@NaturalHypertrophy I think he's going for a "If you're unemployed you don't have other stressors so life won't be throwing those natural deloads at you" sort of thing, which is obviously a very silly thing to say and he does, indeed, owe you that new brain. Hopefully not his, though.
Legit words to live by. Life throws shit and hardships at you, no need to plan to "take it easy" in the gym. I used to skip and take it easy, and then the pandemic hit and I was out of the gym for months. During those times I missed the gym like nothing else. Zero pause since.
and when you don't schedule them, then life will throw you even more them :) excellent aproach lol :D
If your life throws something at you that keeps you from training heavy every 4-6 weeks, I feel really bad for you. With that mentality, I would've had multiple 8+ month cycles
My favorite thing about these videos is seeing how the gym grows over time. So proud of Alan
BUT ALAN - did you put "Deload Week" on the shirt too?!?! If so, I'll take 3
Eric would then have a 'max power backyard mad-dad' week where he'd rip apart some grappling dummies all week long.
1:18 when I take an Adderall as a pre-workout
So much power
eric would scream, get caffeine, play guitar, and do your max deadlift weight on some crazy variation of something. and then do more the next day.
And do your max deadlift* then absolutely piss on it with crazy variations
alan did get the zercher squats in. ricky le sticky eagle would be proud
Alan: do a trap bar deadlift.
Rip: breathing heavy.
Hahaha. Damn sagittal plane.
@@scottwebster8756 You can see he's all kinds of unstable.
@@BigUriel farmers walks ?
@@scottwebster8756 Those don't make you stronger or build any muscle.
@@BigUriel What? You know they are supposed to be heavy?
You've said Mariusz Pudzianowski really well. Greetings from Poland.
Alan's clone reveals himself at 4:30. I knew it all along.
It's that dastardly Aaron Paul!
ITS A MINDSEEEEETTTTTTT
Hey Alan! Hope you’re staying safe in the fires!
I hope he's staying safe out of them.
He is in the middle of it forging iron.
Fuckin California. My gf (soon to be fiancé) is from there so she is always concerned every year it seems for friends there when another fire spreads.
Evan Odum They make for good tv content. They ain’t gonna burn down into Sacramento. Homeless don’t burn
@@evanodum563 If only they would start raking the forests...
The question you should always ask yourself before training: what would bugez do?
That's a one way ticket to snap city
max out on 1 movement to a new 1rm
Hell yeah, Electric wizard playing at 1:07
4:26 Alan’s stunt double has appeared
Don't be fooled. That's Adam Paul.
“What would Eric Bugenhagen do?” I’ll file that in my Questions to Live By file.
ALAN THRALL REFERENCES RICK DE LA STICK?!?! COLAB WHEN?
Dug the Electric Wizard
I was about to say this
Lots of stoner and doom this time.
@@montgomeryharr30 Dude, I have been straight up listening to that track in particular throughout quarantine. It's so appropriate.
"argghh we are fucking this up" really tickled me, not sure why 😂
Going through a deload this week and finding it boring as hell, thanks for the tips.
Man a Bugez collab would be incredible. Shame you guys live thousands of miles away from each other.
I always forget how large the US is
Curious as to whether Alan does specific core training or just gets so much ancillary training from all the "big lifts" he does. Dudes shredded.
Hodgetwins!!!! 😂😂😂made my Morning sir🤙🏼
All Kinds of Gainz!
I heard Sleep, The Sword and Electric Wizard
I think when we are training on a schedule we sometimes get sucked in so hard that we forget to just have fun and do random stuff once in a while. Having a pivot week really helps in that regard
What's the best resource for learning the theory and methods to program effectively? So far "Practical Programming 3rd edition" has been the most comprehensive at explaining things. Any others that you recommend?
I hear "Death" in the background and i'm a happy man!
Imagine Alan "The Thrall" zombie walking out of the ashes...untamed!
I recently started doing negative deload weeks. The strength gain has been really astonishing so far!
To me, reload weeks are like shitting. It's necessary, but sometimes I shit in the evening, sometimes 2 twice a day. Everything changes with my body. You dont plan a shit (unless you've eaten too much Chipotle), you read your body and anticipate the need for shitting.
Am I the only one who is freaked out one of those heavy stones are gonna fall on toes??
I moved my feet reflectly when I saw it, hahaha
1:15 What is that song ? Sounds like Lemmy joined a beatdown hardcore band.
Jammin' to Sleep.... MY MAN!!!!
3:36 you put the ad there like we wouldn't notice that complete outfit change 😂
What would Jason Blaha say about this subject matter?🤔🤔🤔
As Eddie Hall said, finish every workout with a heavy set.
Ripping the head off a lion? I prefer to imagine ripping the arms off a diddler.
Pull the bar like your rippin the head off a god damn lion - Alan Thrall best quote ever
What would be awesome is if you and Jason Blaha were the same shorts and went shirtless to do your deadlift collaboration video together.
"What would Eric Bugenhagen do?"
I ask myself this question every time I walk through those glorious gates into the iron dungeon that is my basement gym.
I hate deload weeks. I go in after taking a day or so off thinking I'll just do everything the same but drop the intensity, and it never works. I get pumped up and want to do my best. I'd rather just stay home or go for a cycle or a long walk. But I like this pivot week idea. I've never heard of it. All the programs I've done say deload week. The idea of doing something else but with still some intensity makes more sense to me, and sounds more fun. It's like active recovery.
Same here. First time hearing about it. Definitely going to incorporate it into my training
I guess the point of deloading is to give your endocrine system a break every so often, according Pavel Tsatsouline your endocrine system can only handle 3-5 weeks (depending on who you are) of progressive overloading before you start to plateau.
Keep the weight the same on deload, just do half the reps and half the sets.
@@Lodzio20 But if you're working with sets of 3 at RPE 8 or 9, doing that doesn't drop the intensity by very much at all.
@@angrygoldfish thats the point, keep intensity the same so you wont lose adaptations. Drop the volume and that should be enough to get you fresh for next week. At least it is for me.
Classic deload with dropping intensity sucks.
its known as a cyclist squat. track cyclists started doing them to target more quads/vmo. its best done on a slant board with olympic shoes
Hey Metal Santa can i get some gains for christmas ?
Alan, I think all you did was shift the goalpost on what deloading is by adding some movement and repetition variation. I think your previous idea of a deload week might have been too restrictive, forcing you to think it was required every four weeks “or you would overtrain”.
As you mentioned, it’s all about moderating stress over time, but nothing in the concept of a deload forces you into the same movements, any particular drop in intensity or volume, or any defined period between deloads.
10:50 Kyuss!!
13:43 When you have no toilet paper cause of pandemic.
Hey Alan, love the videos. You’re one of the realest out there. Was wondering if you have a playlist built that you play at the gym? You’re always listening to excellent stuff.
I just do 2 leg days a week, one for heavy lifting and a second day for working on form with lighter weights, is that actually effective?
Great video! I find the thing that a lot of coaches misinterpret about the deload weeks is that you have to go really light, I still like to do and also to give 70% of their current predicted true training 1RM that they know they can hit. And just do a tad less volume that week, eg: 4 sets of 3, or 3 sets of 4 - 5 reps on main lifts, for accessories: instead of doing 4 hard working sets, do 3 and a couple less reps than usual
Great message, too much arguing and needless negativity going around. Thanks for the great video Alan :)
stoner metal day
Do an actual not lifting week or two once in a while. Then you will overcome the repeated bout effect and actually make muscle.
I don’t really care about lifting that much but this guy has the absolute best tastes in music
Most lifters know what symphonies we need to enhance our neuromuscular identity 😎
hell yeah got some electric wizard right off the bat!
Brilliant. Thank you Alan! I really like the concept, instead of doing the SAME OLD LIFTS, just have a blast for a week! Definitely going to try it - I'm currently in Week 5 of Candito's strength program - Just posted a video of my first 6 week cycle in a while. Anyone else doing Candito that's gonna pivot?
Yeah it's really smart to do. Not only are you giving your body a bit of a break from its normal stressors while still doing stuff, it serves as a mental refresher, as well. The brain wants fresh, new stimulus, and doing the same lifts with slightly differing volume each week bores your brain after a while.
@@JackgarPrime Absolutely agree - the mind being in the right space has so much to do with being able to train optimally.
I wonder how heavy that tyre weighs
1000 pounds!
@@tjcogger1974 set you up for that and you took it. Good man
@@synysterxdave haha, nice assist!
O N E T H O U S A N D P O U N D S HEHE!
This dude uses mats for more things then I've seen lol
What you call pivot weeks I've started calling reload weeks.
I never knew that thing that you said at the end of your videos is train untamed. lol a dude at the gym told me yesterday and I was like ahhh okay
That guy at 3:50?? Weirdly rude..? So confused hahah
3:31....yeah, that blew my mind a little bit
Me at 3:40 : ".....wayment 🤔"
*Watch out for the fire induced tornados Alan*
I would pay good money to see you and The Boogz collaborate.
WAKE UP AMERICA! PRESIDENT TRUMP IS THE ONLY ONE STANDING IN THE WAY OF SOCIALISM! HE CAN SAVE US! NO MORE DEMOCRATS! TRUMP 2020!
Trump / Pence !! The color is red !! 💯 💯 💯 ❤️ ❤️ ❤️ . All the way !! He's the only president to keep America safe !!
I have never been so proud of the president of the United States as I was proud of President Trump. God bless him now, and for the next four years as our POTUS...
Sometimes, I feel the need to "have a deload week"
I may have tunnelvisioned too hard, and pulled too many heavy singles in a row, for several sessions in a row
So I like then to step back, and build up again, and funnily enough, I always seem to break the plateu when I do it
But schedulign them is pointless, imo
This. Recovery for every athelte is varied
I’m sure the Bugez approvez.
I really like that shirt, I was def on mount stupid a little while ago and judged way to hard (usually in my own head though) but have since learned there are a ton of ways to train. Helping people learn form for comp lifts is still fun but judging programming is pointless unless you have a long conversation with an individual.
I like Chad Wesley Smith’s approach to deloads, 10-20% reduction in intensity and 30-40% reduction in volume. If you’ve trained really hard those lighter weights will still feel heavy enough
I'm with you Alan, I don't even do a deload week when I'm training for a meet. Its not worth my time. I legit just don't even lift for a week at all. I need the rest at my age and with the weight I'm lifting but a deload is pointless. I'm not going to forget how to do the lift in a week
I really like the idea of still working hard on weeks/days off and this is a briliant kinda way. Don't squat for a week, but do lighter hack squats, still work and it's different work than normal so it's not a big deal to drop weight and do every third week new things.
Pivot week is the same as deload week. Deload doesn't need to mean a boring week of doing light lifting. It is the same as with programs. People who are experienced don't need an explicit training program. Programs are mainly for beginners and intermediates. Deload week is a simplification for people who are nor experienced enough to know when to take it easy.
WHY are Deload weeks POINTLESS?
The video doesn't mention any facts about them being comletely useless or pointless.