as a 90 kilo fat piece of shit, i can say that pullups are not low intensity workout for me.
@adampandit4326
7 жыл бұрын
emreyimdir as a 65kg piece of shit with the upper body strength of an 86yo woman, I can concur
@emreyimdir
7 жыл бұрын
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.
@emreyimdir
7 жыл бұрын
show me them and i fuck those weak ass bitches :D kardeş çaktırma ingilizce devam et :D
@_6doughver
7 жыл бұрын
lmaoo , at least you know
@bilgemadamreis
7 жыл бұрын
niye bu kalanın ne özelliği var
@WHATTHEFxIxGxO
9 жыл бұрын
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!!
@sergiotl7378
9 жыл бұрын
WHATTHEFxIxGxO Trainning like that has even more merit.
@SuperNerDoS
9 жыл бұрын
WHATTHEFxIxGxO That's awesome bro. No excuses, I like that. Keep it up!
@Dakiller1243
9 жыл бұрын
go to the gym lol. makes you more consistent.
@rorybray7356
8 жыл бұрын
+WHATTHEFxIxGxO Have you been consistent with it? If so, how's it going?!
@superstrong1744
8 жыл бұрын
+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.
@XMetalChefX
3 жыл бұрын
This changed my life. I am on day 2. True story no gimmicks.
@fourtii8707
3 жыл бұрын
This program actually still looks solid after this many years
@BartTrojanowski
8 жыл бұрын
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.
@josephortiz6371
3 жыл бұрын
Did u ever achieve nirvana?
@BartTrojanowski
3 жыл бұрын
@@josephortiz6371 COVID took the wind out of that sail.
@corr2143
3 жыл бұрын
@@BartTrojanowski Keep going, youve got this!
@alexgavronsky2798
6 жыл бұрын
5:32 is the best screenshot time.
@RazorbackDevil
4 жыл бұрын
6:04 is better
@cristiantorres2473
3 жыл бұрын
5:33 actually
@TraumaER
8 жыл бұрын
This is one of the best videos on this topic of all time.
@schumann967
22 күн бұрын
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
@kileNoe
8 жыл бұрын
daddy... why dont YOU train untamed? hahahahahahahaha
@TheChocolateChamp
8 жыл бұрын
Lol lol lol
@LucasSilva-kv3km
6 жыл бұрын
So funny hahahahaha
@Superbeast1988gwynnbleidd
9 жыл бұрын
"I have created the greatest program that has ever been created in the history of program creation." LOL. I love this guy.
@MadjinnSayan
9 жыл бұрын
dem women at the gym doing high-volume workouts thinking it's not to get big muscles.
@menknurlan
5 жыл бұрын
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.
@YuhboyJacob
5 жыл бұрын
Appelboom That’s honestly true for most women, but I know there are some at my gym lifting heavier than some men.
@GeddyRC
4 жыл бұрын
@@menknurlan Or they just aren't eating enough to get massive...
@zakariyawyatt1416
3 жыл бұрын
@@menknurlan or it could be bc they're women and will never have huge muscles without gear
@jonatanolsen37
3 жыл бұрын
@@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.
@daleg.9673
8 жыл бұрын
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.
@Akostmen
5 жыл бұрын
"it doesnt't have a name because it doesn't need one " I literally applauded hearing this,genious!
@06livefast
9 жыл бұрын
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!
@VvLOGiKvV
9 жыл бұрын
06livefast thanks Obama
@christianolsen7834
9 жыл бұрын
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.
@dougclark9921
8 жыл бұрын
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.
@peerrood
7 жыл бұрын
how much warmup do you do before starting the 5x5?
@donmamon9263
6 жыл бұрын
peerrood I like to do a few warmup sets with lighter weight for reps between 5 and 1
@sanfordwillis63
5 жыл бұрын
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?
@prijithprins8838
5 жыл бұрын
"Now , that you are thoroughly confused".. 😂 . The content is gold!
@user-fs5fc1vv7y
8 жыл бұрын
the program that must not be named
@Haroythere
7 жыл бұрын
Voldemort approved
@joshstevenmiller
7 жыл бұрын
TRAIN UN-NAMED
@JoeyGunzOBM
6 жыл бұрын
fucking gold lmfao
@jonny5.45
Жыл бұрын
The program that remains untamed
@EddieLicona
6 жыл бұрын
I just did this work out for the past month. I definitely became stronger. Thank you ALAN.
@TheFatSteez
10 жыл бұрын
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.
@redwire77
9 жыл бұрын
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
@gingerbreadboy
9 жыл бұрын
Ripped Shady The original 5x5 has OHP in, you alternate between squat, bench, row work out and squat, OHP, deadlift workout.
@dakken551
8 жыл бұрын
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!
@DreamerTrain
7 жыл бұрын
I dub this program "A Farewell to Arms"
@casbah1982
6 жыл бұрын
Strength training and powerlifting/ strongman channel...not a bodybuilding channel, bruh. Lol
@its_james_fitness
6 жыл бұрын
Dreamtrain "Hello strength" has more of a ring?
@Climb_Mountains
5 жыл бұрын
All you have to do is add an arm day and make it a 4 day split. 2on-1off-2on
@Unholyspirit
4 жыл бұрын
Pullups work branchialis and Biceps. Bench press works tricep. You'll get big arms with this dw
@Unholyspirit
3 жыл бұрын
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.
@southpawje
9 жыл бұрын
Should add heavy shake weight standing alternating dumbbell wobble board curls to round it out
@dexistence19
9 жыл бұрын
The best mass building exercise known to man
@ZethUDSRakaSDAL
9 жыл бұрын
Nice Program, but will my beard also grow like yours??
@user-mk8ch1ew6k
6 жыл бұрын
ZethUDSRakaSDAL increasef testosterone so maybe a little?
@vincentknatz7993
9 жыл бұрын
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
@mongoosekhan3079
8 жыл бұрын
Trust me bro. It was one of the or maybe THE best intro i have seen. ROFL!!
@electricsoul8370
8 жыл бұрын
Wow you have neat ass hand-writing.
@Koryuhoka
7 жыл бұрын
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.
@phillafresh5287
7 жыл бұрын
Thanks Allan! Simple, Effective! Fits perfect with my goals! TRAIN UNTAMED!
@peterbodnarchuk1
7 жыл бұрын
That's a really decent ATHLETIC program Allan!!! Nice job!!!
@JJvideoman
8 жыл бұрын
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.
@jdfjsdif9131
7 жыл бұрын
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
@GreatWhiteNiko
8 жыл бұрын
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!
@MarkanVaran7
3 жыл бұрын
LMAOOOOOOO I agree we need that t shirt XDD
@mikec1945
5 жыл бұрын
Been looking for a simple program like this. Cheers man. Love the channel.
@heychunkybutt2010
5 жыл бұрын
Yooo this intro got me dying here... okay let me go back and watch 😂😂😂
@harshitchoudhary5613
4 жыл бұрын
7:31 I anticipated it when he was prepping to come forward
@zeshanhm
7 жыл бұрын
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 .
@TheHaiku2
2 жыл бұрын
Sounds like it was raining on that day.
@CRSBTA6
9 жыл бұрын
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!
@denislavdenchev2572
5 жыл бұрын
Every time Alan says "Train untaimedddd!!!" my day gets better.
@erikgaal9824
9 жыл бұрын
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
@thecaptain5026
7 жыл бұрын
Pull-ups is low intensity? :P oh god
@thewoodworkingmetalhead2712
4 жыл бұрын
4x10 💀
@tester24243
5 жыл бұрын
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.
@MrTrenttness
8 жыл бұрын
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.
@mr.killluminati1220
2 жыл бұрын
Wow you been posting videos for a long damn time, props man.
@crazygoat85
9 жыл бұрын
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.
@gingerbreadboy
9 жыл бұрын
crazygoat85 The original 5x5 alternates so it's bench once one week then twice the next and vice versa for the over head press.
@crazygoat85
9 жыл бұрын
gingerbreadboy Sure, but that's still benching twice every other week, whereas this is not an A-B-A, B-A-B type programme.
@johnharmon360
9 жыл бұрын
+crazygoat85 This seems more for beginners though - like it would be a good way to get introduced to a gym and go from there.
@Psychosgamers
9 жыл бұрын
+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
@crazygoat85
9 жыл бұрын
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.
@GmoneyMozart
9 жыл бұрын
He it's me at 0:12 seconds!
@StarsetFlight
5 жыл бұрын
I believe anyone that stuck through that disturbing intro is truly brave.
@anotherconspiracy1679
5 жыл бұрын
That introduction😂 fucking hilarious!
@hanknelson3231
5 жыл бұрын
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.
@zaddy-hy5eu
9 ай бұрын
Any changes after 7 years?
@efface6264
6 жыл бұрын
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
@mondomusic1284
6 жыл бұрын
MY GUY THIS VIDEO IS GOLD explained so well
@drawingdisciple2851
5 жыл бұрын
This is a message from the grave. I tried it and literally died!
@MC-qd2yv
5 жыл бұрын
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 .
@jerrybyfield737
7 жыл бұрын
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.
@jasonfitisemanu2727
8 жыл бұрын
"oh that sweet beard." lol. awesome info man.
@garettkelliher1868
8 жыл бұрын
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
@bigsunjo5049
6 жыл бұрын
Thank you Alan !! This is best Program for novice like me (from North Korea)
@jagerk
10 жыл бұрын
your handwriting is really neat. thanks for these vids
@emilycarrero8979
9 жыл бұрын
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.
@djtim06
9 жыл бұрын
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
9 жыл бұрын
how can something that is nothing like 5/3/1 remind you of 5/3/1? o_o
@jgreystoke
9 жыл бұрын
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.
@ozziejin
7 жыл бұрын
let me go grab a beer to go with the double down burger I'm gobbing down
@DHGxGearsChannel
8 жыл бұрын
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
@thomashviid6226
7 жыл бұрын
Hey Alan. Really nice video. Very to the point, and easy to understand. Awesome.! Keep posting awesome shit. Greatings from Denmark..
@ttb1513
Жыл бұрын
Ah, I thought I understood volume so well …. I could hear you loud and clear.
@SimonStewart17
7 жыл бұрын
Awesome videos that inspired me to start my own channel. Keep up the great work !!!
@joeg8133
7 жыл бұрын
the echo is killing this video
@danielmantell5239
2 жыл бұрын
It’s been proven time under tension is much more positively correlated to muscle hypertrophy rather than volume. Higher sets, Lower reps, heavy weight. Show improvements in hypertrophy and strength.
@slanlestrange9956
8 жыл бұрын
Thank you for this. I will begin this programme IMMEDIATELYNOOOOOWWWWWWW
@MeteorTesh
5 жыл бұрын
Legit was looking for the skip ad button at the start with that weird ass intro 😅
@APWestMusic
6 жыл бұрын
that intro still gets me 😂😂
@jaymz7872
5 жыл бұрын
I've been doing 4x5 followed by a pump set for 20 years. To do 4x5 right you pick a weight that you can't finish all by yourself. If you do finish you add 5lbs. Keep using that weight till you finish it then add 5 more. Might take a week or two or more. The pump set is to fill the muscle with blood. This 4 x5 is only for compound movements of course. He does 5x5 but that would mean less weight I guess. Ide rather pump the muscle and use more weight overall. The gains in strength come very fast.
@bigblack9819
3 жыл бұрын
The BEST ̶P̶r̶o̶g̶r̶a̶m̶ beard ever created!
@montieeaster9883
6 жыл бұрын
LOL I didn't expect the trained untamed ending lol.
@renzogordillo2380
4 жыл бұрын
"jumping as far as you can... forward"
@robertdyess9425
6 жыл бұрын
So on the part in regards to intensity, where he says, "You can't go lower than that." with the 1 Rep of 315lbs, well I have him beat. I did 0 Reps of 315lbs, so my intensity is like off the charts or something.
@daniel09dailey
6 жыл бұрын
I like the programme! Good job mate!! Maybe could have talked about muscular endurance range.. and also how to really...TRaiN uNTaimeD!!
@Vhalarox
8 жыл бұрын
'Now that you're thoroughly confused' LOL Legend
@alexbolotin8899
7 жыл бұрын
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?
@buddha3g74
6 жыл бұрын
This ranks on the top 3 programs for athletes.
@wonsyloves
Жыл бұрын
What's that sonny? I couldnt hear you! The volume was too LOW!!! 😂 DEADASS
@sergiotl7378
10 жыл бұрын
Best intro ever!
@stevenyerry2209
6 жыл бұрын
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
@stopdamadness
9 жыл бұрын
Alan Thrall is this a program that you still recommend?
@Rau-AR
9 жыл бұрын
HAHAHAHAHA, I knew every time you are going to say training untamed
@fernandfrederic8888
10 жыл бұрын
Man, that intro had me rolling!!
@666ofdoom
6 жыл бұрын
God bless your channel so depth
@BilliusMaximus
6 жыл бұрын
This really was dope lol. Great stuff
@matttora106
9 жыл бұрын
the most epic beard i have ever seen!! subscribed!
@hemanhunters6783
3 жыл бұрын
This intro is the best thing I've seen in a long time Alan! Fucking laugh my ass off :D
@tobiaszimmermann5149
8 жыл бұрын
Thx for the best program. I gained 1.244 kg while watching this! No seriously I am on a similar program but will switch it to that one.
@jackmckee8196
7 жыл бұрын
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.
@dvmtraining6231
7 жыл бұрын
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
@AB-vu3hc
7 жыл бұрын
Jack McKee jack your spot on front squats and zerchers are awesome for deadlifts
@xmetallicmoose
8 жыл бұрын
"Dad, why don't you Train Untamed?"Hahahahaha
@dreadtofro
7 жыл бұрын
He almost forgot to say "train un-tamed!" at the end!
@mynameisnobody3931
7 жыл бұрын
youre a genious Alan. thanks for this program
@HouseTre007
7 жыл бұрын
ha the ending!!
@johnerickson3336
7 жыл бұрын
That voice is so soothing. 😜
@dan9864
8 жыл бұрын
Alan has the funny bones.
@thebitun10
8 жыл бұрын
hahaha - "now that you're thoroughly confused".. haha
@electrictechniq7160
5 жыл бұрын
What is the best volume for my beard and what intensity do i need to be on for my hair
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