Responding to comments about my program - Day 4 & 5
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- untamedstrengt...
This program was written by Natural Hypertrophy
Day 4
-Paused swiss bar bench: 3-4 x 6-10 reps
s/s
seal row: 3-4 x 8-15 reps
-AD Press: 3 x 6-10 reps
s/s
Weighted chins: 3-5 x 4-6 reps
-Spider curls: 3-4 x 8-15 reps
s/s
Katana triceps extensions: 3-4 x 8-12 reps
Day 5
-Deadlifts: 1 x 3-6 reps
s/s
neck extensions: 3 x 15-20 reps
-Front squats: 2-4 x 6-10 reps
s/s
RDLs: 2-4 x 8-12 reps
-Power shrug: 2-4 x 8-15 reps
s/s
sit-ups w/ rotation: 2-4 x Max reps
s/s
DB Rear delt fly: 2-4 x 15-20 reps
Questions I answer:
-How long do these sessions take?
-Are you still running these days?
-If you’re squatting low RPE, isn’t it better to do them with low RPE?
-How much muscle have you gained?
-Why are you doing sets as low as 6? Why not higher reps?
-Why are you following a program by some random TH-camr?
It's insane the amount of hate naturals get for not blowing up. Most of the hate comes from DYEL's who get cold feet because they're suddenly realising you can't look like Ronnie Coleman in 2 years.
Most are kids that have the same amount of muscle mass that Alan has in his legs on their upper bodies.
Naturals can blow up if they eat and lift heavy. Natural Hypertrophy’s programs are straight garbage
Even for a natural Alan looks like garbage. Dude has been lifting 10+ years and cant fill out a medium.
One hole in this program is the lack of neck work. I recommend replacing all sets of all exercises with only neck.
Neck deadlifts. Neck bench press. Neck calf raises.
Neck flyes
Neck weighted dead hang.
@@naughtiousmaximus7853to failure
neck jobs
I’d love to see an Alan Thrall/Renaissance Periodization collaboration.
@@Anandfulnessagreed, but having said this, Alex Leonidis is very much aligned with NH and he had multiple colabs with RP. One just last week and another a month ago.
You can learn from everyone, even if you don't agree with them down the line. Alan colabed with Mark Bell in the past...
@@Anandfulness No one at RP promotes PEDs what are you talking about lol
I dont think it will match, They try to be too "strict" with somethings, besides the PED side of it
@@AnandfulnessAgreed, I would rather not see Alan associate with people who glorify the use of steroids (intentionally or not).
@@Anandfulnessaccept Jeff Nippard is a regular with them.
Anyone saying Alan hasn’t gained muscle is mad, I think his progress is insane for how long he is lifting
Internet is full of uninformed kids
You can see it in his upper arms for sure.
Many dont realise that it takes longer to put on muscle the more years you train. The increase is not linear, apart if you take gear.
His bis/tris look bigger now than when he was 50lbs heavier doing strongman
His legs are massive!
Machine power shrugs looking cleeeean
It reminded me of some instructional video I saw for the move, some underground stuff.
As someone who loves bodybuilding and powerlifting, I love this series!
I was in a pretty bad place training-wise right before you started dropping these bodybuilding videos. By that I mean there was no passion or enjoyment and I was starting to wonder why I’m even doing this. These videos inspired me to try something different and have fun again.
On top of that your general positivity is so healthy for this culture.
I think it's great that you are relatively large influencer who advocates for lifting/running as a hobby.
I think many people who are younger are the ones that tend to think you have to lift optimally for everything or it's not worth it. I was in that boat. My friend is currently in that boat.
Like you, I have a kid and a spouse. I don't have 2 hours a day to be in the gym doing everything optimally. My body aches so I can't comfortably do all the "optimal" work outs. On top of that, I don't enjoy some of them. I'm not competing. I just like to be strong enough to help move stuff and carry my kid and look good in the mirror.
I want to keep lifting and never be weak until the day I kick the bucket. I want my heart to sustain itself the entire way. But life is busy. You gotta squeeze these work outs in where you can. You gotta do what's gonna make you happy. You gotta do what's sustainable.
TL;DR love what you're preaching. Really glad I found your channel a couple years back.
Same here man, when my kids wanting me to go off and do physical stuff, I want to be able to keep up with her.
I'm not being one of those dads who's too out of shape to enjoy things with their kids.
Originally I lifted and kept in shape for myself, but now I'm also doing it for my daughter.
She's gonna have a cool ass dad.
What I loved about NH is he teaches you to program for yourself. Some optimal bros get all butt hurt about everything - use machines don’t bench- well I like to bench so I’m more likely to push myself and stick to it. Optimal Vs good enough is only a few % points difference so imo it’s more worth it to do what you enjoy and what works for you.
The irony of the optimal argument is that it doesn't take into account adherence and the likeability of the program/movements. Who does something they don't like lol
That row bench looks freaking awesome
Seal Rows are chaddy
I need it
Its a great exercise. It humbles you also, you cant lift as much as you think you can. Some peoples ego might not like that, doesn't bother me though.
its expensive as fuck tho 😢
@@danielprest5887It's great if you have a controlled tempo, but even if you don't. I must confess that I'm a bit addicted to do them Kyriakos mode😅
Regarding your excellent response to the “program holes” comment, I would like to add one more thing. There is also the concept in non-competitive bodybuilding of building the body you want to have personally. Your concept of your ideal physique will almost certainly differ from someone else. A program should reflect your personal goals. For example, I like to have a more streamlined lower body, and my program reflects that. Is is ideal for tge perfect competitive X-frame? Absolutely not. Would it therefore look riddled with holes to someone who had that X physique as their goal? Yep! It fits me though, and that’s what matters😊
Great discussion as you are going, Alan. I particularly liked the reminder that not losing or gaining weight does not mean you are not benefiting. Pay attention to body changes and how clothes fit. Great points.
Yeah you are gaining muscle dude. People are clueless about what muscle gain actually looks like, especially naturally.
Your tips for learning power liting movements have been fantastic for me. Thank you.
Bodybuilders attack the muscles from all angles but most of your work is one plane; forward and back or up and down only. Bodybuilders make good use of dumbells and cables.
Arnold has spoken about stressing eccentrics in most movements. The guys not doing eccentrics were leaving half the rep on the table.
As an advanced lifter, all the extra techniques bodybuilders use are fair game for you, like drop-sets, etc.
Thank you for all the work you have put into your videos. I wish you continued success in all things.
At the end you mention the one thing that bothers me about other lifters. Some guys actually believe there is ONE way to train and any other way is no good. But then why are there so many systems that exist and are effective? They never look at that. It just shows how much they don't know about weightlifting. High intensity/low volume or low intensity/high volume are two systems which both work to build muscle and strength. I find it useful to incorporate a bit of both at appropriate times in my training journey.
Everybody nitpicks the 1% difference between all top programs/lifters instead of focusing on the 99% they have in common.
That's also a symptom of the modern day keyboard warrior though....everything is binary, black and white, my way or the highway etc. and it applies to many topics, not just bodybuilding. I doubt it was like this say 30-40 years ago.
@@davidkymdell452that's a bias every human tends to, you need to be educated in this to be able to see beyond it. Look at politics or sports. People tend to be sectarian and see things as picking one side out of two extremes.
That nice controlled tempo will work them muscles better for bodybuilding and save the body. Keep doing your thing man.
Posting fitness videos on the internet is a quick way to get "experts" coming out of the woodwork.
I follow thrall 5/3/1 and I still eat his bulking diet but I love his new content best TH-cam fitness guy ever
The RDLs on that shrugger go hard as hell
oh thats a great idea to have 1 leg down with the spider curl
You've made a great transition to bodybuilding, Alan! Dispelling perceived notions that many of us had!
looking huge and dropping knowledge as always. Biggest fitness motivation on youtube
Loving the series.
Also natties should take advice from natties and not enhanced, it's just not the same game.
I've been running a program from NH for a few months myself and the results are FANTASTIC, period.
The T-Shirt test of hypertrophy is real. Great video.
Especially these days with so many t-shirts being made with tiny sleeve holes to hide how small most males arms are. My old t-shirts from the late 90s and early 2000s fit so much better than those made in the last 10 years.
@@zerrodefex Living in your own reality.
I agree 100% about pause reps being great with tendon / joint issues. My experience has been that the spring response is brutal on my joints, whereas a pause is brutal onthe muscles but the joints seem to like it
just give us some more of those squat jump shorts.
I loved the natural hypertrophy crossover. I took the plan he gave you and moved things around a bit to my preferences. No holes, just preference.
Really enjoying these vids. Programme looks good to me and, as you said, it’s about what you’ll enjoy and stick to. It’s not about optimal, whatever that means, unless you’re competing. Keep up the great work.
Love your content brother. And your down to earth approach, honest and full of integrity.
It's still wild seeing you bodybuild. Wild aka Untamed 😉
I wish my gym had a bench that adjusted vertically so I could could do chest-supported rows and spider curls. It does have equipment that many other commercial gyms don't have, like a trap bar and a Swiss bar.
Commercial gyms don't have trap bars? Wow, that's discouraging to hear as someone who has a trap bar even in my crappy garage gym but wants to finally start going to a real gym for better/more equipment.
Some do, but many don't. At least that's my experience. YMMV.
Love your work Alan! You are learning so much, we all are learning so much. I wish all fitness youtubers would switch up what theyre doing and narrate how its going!
Love what you said about the most optimal program is the one that you are going to follow.
Keep these vids coming!
Idk if you gained muscle but what I can see is that you looked stacked, you feel great and you’re enjoying what you’re doing. That’s a win.
The comments what you were responding to are typical people who have been influenced by social media influencers who are not really that informative
You can not get more classic bodybuilding than an upper and lower body workout
program
Your body transformation is going well
Keep training hard
Looks like a great program. Don’t listen to the haters. My take is do whatever keeps you motivated, having fun and in the gym
There are many natural trainers out there sharing excellent content surrounding routines, mindset, mobility and general health that YT and IG algorithms do not give the time of day
Anyone else here following the program? I am in my home gym and have had to get creative with all the movements that use cable machines. I find that with a barbell, plates, squat rack, flat bench, kettlebells and rings, I can get this all done! Looking forward to day 3 tomorrow.
How did you substitute the Swiss bar bench?
@@Dravok just use heavy dumbbells and set up my flat bench on blocks against the wall for the wanted incline
Looking great Alan! You've definitely improved your physique noticeably 👊
Alan's VMO development is insane (seen especially during his neck extensions)
Love it Alan! Thanks for a little inside look on your current training!
Wish I could super like this, gold gold gold gold
Love your mindset! Safe to say you're a noble natty.
Appreciate these videos, I’ve learned a lot.
@12:46 he makes a point that a lot of newer/younger lifters may not value as much as they will with experience. Some workouts are really good and you enjoy them a lot and are seeing great progress. After a ~6 months though it is probably wise to modify it a lot. Not necessarily in terms of the muscles you are working but in terms of the lifts that you use. Your body has a lot of smaller muscles and a lot of tendons/joints. Making sure all the muscles are balanced is key to injury prevention and making sure you limit the repeated stress on the tendons and joints goes along with that.
Been waiting for this thanks Alan!
Hi Alan!! I made the same transition from Olympic weightlifting/powerlifting to bodybuilding about 3 years ago.
Something I noticed about your execution of movements was almost no emphasis on eccentrics. (At least consistently) They may take some time to get used to however they are very very well worth it, for example I think your RDL’s could be capitalized on by taking a 2-3 count tempo on the way down. Please try it for your warmups + working sets, even if it means that you can’t go as heavy as you normally do, the effectiveness of your sets will skyrocket! Become a master of eccentric control. This is highly overlooked in hypertrophy training but it’s what will typically set apart a lot of novice hypertrophy enthusiast’s from more advanced trainees.
If you ever want to chat about this hit me up, I’ve helped sooooooo many advanced powerlifters/Olympic weightlifters with their accessory work/hypertrophy work. It would be my pleasure to pay it forward to you.
Temper your expectations, well said.
Great video, as usual! Keep it up!!
Good Work! F the haters! Looking good
Wow untamed made a nice change on gym 2 place looks clean
Alex Bromley collab would be fire
I originally saw the Bulgarian split squat + Hyperextension superset and thought that was a pretty insane superset. Mr. Thrall took that and cranked the difficulty up to 100 by doing front squats + RDL
Thanks for answering my question about Running..
I`m actually reconsidering my Training Program. I come from 3 time a week Full Body (2h each, 6h week) and 3 times Running (Marathon Training) with 1-2 additional Crosstrain Sesssions (Elliptical, Swim, Bike). I ran Berlin Marathon in 3:26h and since my Home Gym is Ready now (Cable, Powerrack, Dumbbels) i restructured to 6x PPL (6h x week) with 4 runs and 1 additional Cardio Crosstrain. Now i didn`t put up my trainingvolume that much BUT it feels way harder since you have basically 2 Sessions a day. I think i will go to a 4-5 x Upper Lower with maybe the 5th day some accessory and stretching. As Winter is coming, i want to hold my cardio fitness high to go into marathon prep in Januar (First Marathon in April) and i have the feeling that i don`t get it done with a 6x PPL... would love to hear your thoughts, great Content! Keep it up!
Man I really wish I had one of those seal row benches at my gym it looks so cool
Great program Alan.😎😎💪💪🔥🔥
This is such a good video
Its true that some coaches who aren't social media are really good, I'd argue that the top end of them are till a LOT better than those who need to sell their knowledge online. That being said, I my professional opinion about NH is best to be kept for myself. But on the other hand, you can't argue with results. If it works, it works.
Are you actually trying to recomp without bulking?
And Of course NH would give you katana tricep extensions.
Pretty sure he’s in a reasonable surplus. There is no reason to slow down his progress
haha the "leave me alone, plz" made my laugh out loud.
Watching I just realised there’s an easier way I can set up near vertical incline press
16:22 Heh, he said "jacked off"
Can you talk about your nutrition/diet strategy during this bodybuilding program?
Thanks!
We need an Allen Thrall and Jeff Nippard collab asap
That's a cool row setup. I miss T-bar.
Train on time!
I'd be interested to see if Alan Thrall eventually adopts intensity techniques such as those recommended by TNF.
Man we need some burgers in this channel
i just missed the days that you was funny with long hair
great video, I agree there is alot of free natty content on yt
Alan, I have the same EliteFts collegiate rack. Thing is a tank.
Man i need a seal row in my gym but i am completely out of room in my gym
What is RP? Love your videos
You can see Alan has gotten bigger because his legs and forearms are bigger than before 👀
I also train on Mon, Tue, Wed, Fri, and Sat. How is this coincidence relevant? It's not. Well I guess it's nice to have Sunday off
What is RPE? Ive actually been more into bodybuilding so havent heard that lingo before lol
Rate of perceived exertion
As far as I'm aware, it's literally just "reps left in the tank" but subtracted from 10.
Could you please share what dip belt / weighted pullup belt you are using? It looks pretty secure wrapped completely around the waist.
Arent we all bodybuilding regardless of creed?😊
Can you give your take on mike mentzers way of training? It makes sense to me to train really intense and take a good amount of days off for recovery. It seems like your lifting alot and not taking too many rest days
I always thought about getting a seal row bench but one main thing I see that they can add to it would be a foot holder at the end. Like the one on the leg extension machines or what have you. Maybe you should try wrapping your feet underneath the bench Alan?
🎉
Only holes I can see in the program are Thursday and Sunday.
the blue adidas live
Bullshit on the "full of holes" claim. If you break this down by bodypart over the week, it's pretty comprehensive. Maybe a little light on volume for the side delts, and perhaps I'd expect more quad volume (although Alan's quads aren't exactly small!), but I'd happily do this.
There's always holes in someone elses program, from a certain point of view. Not everyone has the same goals and needs.
your beautiful as you are, ignore the haters, de jus jelly
AD press!
What holes though? You literally cover everything. Plus you clearly are gaining.
Some people on TH-cam are obviously Sam Sulek stans
If someone knows how to get to Alan, please ask him if he has difference in the circumference between his right and left thigh.
Could anyone please fill me in on the kind of shoe Alan is wearing?
How many times a week do you hit direct arm work? As a fairly advanced natural myself, I noticed substantial new growth in my arms by bumping my frequency to 3-4x a week without an increase in weekly volume. I think it's because my rep quality is higher so my proximity to true failure over the weekly sets is higher, and the more frequent stimulus for smaller muscles allows some recovery between sessions. Usually, I hit biceps more frequently than triceps, and each day is a different exercise.
Now this is an interesting anecdote. Spreading the same volume over more days. Can you please let me know your arm training routine? Thanks in advance!
I’ve been doing program for about month and usually get done in under an hour, I take it I need to have more than 90s rest?
just be careful with that neck work. lot of tension on atlas/axis vertebrae
Just not enough slim pins filled with primo 😏
For your weighted chin ups put the weight on your front and grip it with your knees with feet together, your legs should be tensed up along with the rest of your body and it'll feel much better 💪👍
For the algorithm
🔥🎸🔥
I know it's gonna be dumb but what is the RPE means?I mean the point of it not the latters😂
The holes in your training are blairingly obvious, its not 5x5 squat, bench, and deadlift.