My ꜱᴄɪᴇɴᴄᴇ ʙᴀꜱᴇᴅ Running & Lifting Routine
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Most people who are in shape are consistent but not optimal, no one is in shape by being optimal and inconsistent.
This blew my mind.
Most people in shape are inconsistent.
If you're more "optimal" you can get bigger, stronger and more endurant at the same time invested.
Well, consistency is the biggest part of being optimal.
As a man in his late 20s looking to start a family in the next 3-5 years, I really appreciate all of your content focused on balanced approaches to exercise, especially with having a family of your own.
it'll be the most fulfilling thing you've done with your life bro, enjoy, and really have fun when the kids are super little, they dont stay spud heads without teeth for long
Reddit comment
thank you for validating the fact that we do not have to run to get good cardio because I hate running but I love cycling and rowing and the ski erg!
However, you do have to run to get better at running.
Bro was born 2 million BC
@@clebdad Fair-point-IF running is a form of exercise and cardio, you are looking to become better at
@@clebdadtheres a carryover from other cardio like cycling and swimming. Depending on your level, you might not have to run to get better at running.
There’s no bicycles in the jungle
It’s so true that we shouldn’t worry about doing the “optimal” thing if it doesn’t suit us. I started doing low-bar squats after a decade of strictly high bar and it gave me elbow problems no matter what adjustments I made. I was able to lift 50 more pounds, but my elbow was absolutely useless for a year afterwards. If I could go back in time I would have never bothered with low-bar. I’ve regained the muscle, but I’m still 20% weaker than my peak.
People often forget that optimal is contextual. It is not optimal to do something that patently does not work for you. Doing something you absolutely hate, and end up skipping, is not optimal. So on and so forth. People often think that objective means singular, but the truth is, there can be many objectively optimal routines, progressions and methods. It depends on your goals, limitations, so on and so forth. Not doing low bar is actually *optimal* for you. You might be able to lift more, but it comes at unacceptable costs, and at costs that actually lower your overall performance. Remember, a zombie front squat might be lighter than a low bar back squat, but that does not mean you are weaker for it. Likely, the opposite is true.
low bar squat is optimal if you want to be a competitive powerlifter, lots of people on here forget what a small proportion of people that actually is
Low bad isn't optimal who told u that
I've recently started adding a half hour run after an upper body session. So it's good to hear someone I respect validate my decision. 👍🏼
Thanks for your videos. You’ve broadened my cave man mentality to consider running and bodybuilding and within a month my health and performance have improved.
The way I think about optimised training is that no matter how I train or how much I optimise things, progress will get slower and slower. So getting some of the gains slightly earlier isn't actually much of a benefit in the grand scheme of things if you're planning to lift and keep healthy for your whole life.
You are returning back to your Marine days .
Up in the morning to the rising sun, gonna run all day till the runnings done
Oorah and Semper Fi my brother.
Boot camp, 1982, MCRD San Diego, August 20.
I'm pretty sure science would say it is better to train than not train. There is such a thing called "constrained optimisation". Which often does not yield the same result as unconstrained, yet it is still the optimal solution for the problem.
Deadass, bro. Anything is better than nothing.
Notice Allen got lean before he started posting running content. As a guy roughly Allen's age who's been trying to balance running and lifting since highschool, I can tell you running at a lean 215 doesnt hurt your strength and your knees like running at a puffy 235. Trying to run chubbier left my legs in a constant state of fatigue.
Had to relearn this, went from fit to fat and pretty fit again and trying to run when I was fat af like I used to was abysmal.
Yeah, and running heavy is hard on the joints. Just walk
@@domepiece11 OR weighted walks on the grass next to the pavement or in the woods
alon
@@domepiece11, I have run into joint issues from it (pun intended). I run outside so I cannot do it during the winter and when I start again in the summer I always sprain my ankle the first run, which is followed by two or three weeks of joint pain. I am overweight; working on losing weight.
It's a very good sentiment. You can't always do the "optimal" thing and what's truly optimal depends on so many factors that can't reasonably be controlled for in a study. That's why the best study is that of yourself. If it works for you and you're achieving your goals, do it! The squat thing is relevant to me. I squat high bar because low bar doesn't make any sense in my head and I haven't felt the desire to make the form work. I squat with a middle-wide stance. I am not doing an optimal powerlifting squat, but I make gains on that thing over time. My CNS is pretty pissy anyway, so needing more weight/reps would not be an upside. Maybe my 140 kg would be a 150 kg on low bar, but I wouldn't be any stronger. Certainly not any bigger. I'm considering doing paused squats for hypertrophy. I've got a 30-40 day cut to think about it.
You've posted some videos lately that have been following my thinking of late. Like your emphasis on bodybuilding and cardio over the last year or so. I've been training for years now and started with the big 4 lifts, focusing on getting big numbers on those. Now I'm shifting more to BB and running, so you're videos have helped me out a lot with that. Thanks!!
Totally agree. A man's got to do what he can do, and enjoys.
My preference:
Day 1: Squat & Full body strength
Day 2: Zone 2 running 75 min
Day 3: DL & Full body hyperthropy
Day 4: Zone 2 running 75 min
Day 5: Vo2max 4x4 running intervals
Repeat, but do take a day off whenever needed.
Notes:
- All workouts at 6AM in the morning, i.e. fasted when waking up
- Age 42 year male, good recovery though
- On a yearly basis, I work out between 80-85% of all days (83.6% this year, i.e. 209 training days to date). That includes vacations, illnesses, injuries etc.
- The Zone 2 training is great, feels like a recovery session
- Since I DETEST training 2x per day, I won't do it unless I absolutely must. 1x per day hits the sweet spot.
- On the topic of motivation, the above gives great variation and sufficient recovery to really push the Day 1, 3, and 5 workouts.
Hi Alan, I appreciate that you finally joined the Science based approach.
I will celebrate with a Science based beer in my Science based flat.
Science based greetings.
Jokes aside, it's good to see you squatting high bar
Really glad to see this kind of content. I like knowing what's "optimal" to an extent but most of us lift recreationally, and a lot of the early TH-cam fitness community is at the age where we now have more intensive family and work obligations. Given that, I'm just as interested in how to be more time efficient, balance multiple goals, manage fatigue, etc. and still make at least some degree of progress while doing so
Does Allan still powerlift
4:00 loving the snakeskin shorts...so metal! Go Alan!
Respect to the stronger by science folks, but i slightly disagree that running should only be done on non lifting days or upper body days. Shorter runs can be done after leg days in a rather efficient manner. The lower body lifts will "pre exhaust/pre fatigue" the legs prior to the run, which can simulate higher mileage. This won't have the same cardiovascular benefit of a longer run, but it does enhance muscular endurance. Additionally, if you have a higher intensity intervals/sprints day, those actually fit in excellently right after leg day because you're already warmed up for it. You also wont experience DOMs because it's too soon. This is whats known as consolidation of stressors. Pair higher intensity lifting with higher intensity cardio...both are relatively low volume and fit together beautifully in a single session. This is actually a strategy i learned from Alex Viada and Alec Blenis.
And really, any amount of cardio right after any lifting day is super invaluable because you're already warmed up for it, your HR is already elevated, and it adds to the overall volume of work in that session. That being said, medium diatance runs on the faster side (tempo runs, threshold runs) as well as long distance runs (+45 to 60 mins) should ideally be done on non lifting days due to the high volume of accumulated stress.
I used to worry a lot about perfectly optimized technique and programming when I started out in the gym, to the point that I was hardly progressing even as a novice. Video's like these have really helped me cut the crap and just get my training in. Many roads lead to Rome after all, and as an amateur with other priorities in life, you just need to chip away, even if it's not always optimal.
it took me too long to realize that """science-based""" lifting (à la Jeff Nippard and whoever else) was less effective than just lifting at my comfort and convenience. I can train hard on lifts I enjoy at whatever time I can train (in the morning, specifically), and that freedom and flexibility will always trump the rigidity of having to optimize and overanalyze every little detail of my training. better to just lift the weight than to be paralyzed by analysis
This reminds me of something I heard years ago: most lifters spend more time focusing on the 5% that doesn’t matter that much than they spend DOING the 95% that matters a lot.
I honestly feel this is the best advice for 99% of the population I've ever heard. Wish I'd had watched this ten years ago, would have saved lots of agonising of minutiae!
I love what you’re saying here. As a super busy dad, I’ve had great results combining running and lifting i to the same session even. Breaking all the science rules - but I’m leaner than before, strong, and pain free with minimal time investment. What else could I ask for?
I sorely miss working out at Untamed Strength! Great atmosphere, great people and an outstanding gym owner. Best to you Alan!
I've been evolving away from a more sedentary lifestyle and I find the philosophy of these videos helpful. Thanks.
He motivated me to lose weight and start lifting. Going on 3 years now
On days I lift, I have to break it into multiple smaller sessions that I fit in wherever I can. I'll get part of the workout done in the afternoon, and do the rest after my kids are asleep. I haven't missed any training sessions in months, and I am doing more total lifting than I used to when I thought I needed to commit to getting everything done in a single 1 1/2 hour session.
Assuming you have a home gym?
@@Pedant_Patrol yep. Very minimal. Don't even have 45lb plates yet or a rack yet but I've also become more creative with finding exercises I can do with what I have.
On days I do manage to go to a proper gym, it's also nice to know I can complete part of my workout at home if I'm pressed for time.
i do the same, and it's great advice for making the most of a home gym (and encouraging their build)...it takes time to decondition the "all or nothing in 70-90 minutes" mindset (esp when you have to warm up more than once), but the flexibility to fit in with work and family demands without needing to get up at 5am makes it worthwhile
Same. I read and article about breaking up the workouts throughout the day. They called it "exercise snacks".
This is the pragmatic stuff people should hear when they turn to "science based training". They try to optimize everything even though their goals and effort don't match that and their life quality suffers, and they think if they don't do that, they will get zero results. Where in reality you should just use that knowledge as your base and fit it around your goals and life (and like having fun is great too, so you might just want to give up a little bit on the results if it makes you enjoy training that much more and commit to it more).
Who?
Do you even have one example?
I don't know anyone at all who knows some general exercise science but refuses to fit hit training to his situation. But I know tons of people doing very inefficient stuff, because they are simply unaware.
The real takeaway from this video is that Jorts are peak athletic apparel for training untamed.
This is pretty much how I feel too. I’ve been training hard for hypertrophy 5 days a week, balancing school (4 Classes Fall Semester), Cardio via stairs/Jumprope/whatever I feel like, and Climbing on the weekends and working weekends as well. I just prioritize the gym and hypertrophy workouts and fit in the rest when I can because I simply like doing it.
Great advice! I've long tried to stick to the mentality that the best routine is the one you can stick with consistently; any workout (provided it doesn't get you injured) is better than no workout, even if it isn't "optimal."
These videos you've been doing about just more practical real life situations and how to address them without over thinking is such a huge benefit to the community. Helps remind me that it's not that serious bro, just do the damn thing
The time I've spent on finding the right program or changing programs, is huge. I think as you age and responsibilities grow, especially if you got kids, but also with work and the sh#t you own owning you, you either stop completely or compromise. The compromise keeps people going, but if you're stuck perfecting and dont train because things done line up, because 30 minutes of workout is "nothing", then you're never going to go. I think I wrote this for myself.
Thank you for the reality check, Alan.
Alan, don't put your knee on the bench while doing dumbell rows. Just straddle the bench with both feet on the ground. Far less chance of getting a hernia. Source: I'm a physical therapist. Love the videos 👍
True, and his coach Natural Hypertrophy would agree with you. He does as you say.
That's probably a myth
Why would you get a hernia?
I can safely say your videos have changed my life for the better. Thank you Alan
Agree, I alternate my tennis and lifting days (I do 3x/week full body lifts, no upper/lower or body part splits).
Thanks, Alan. I switched over to bodybuilding, and I'm struggling to figure out how to balance running with the increased volume and frequency of leg training. It's a value tool, and I absolutely need it in my overall program, so I have to get it sorted.
This video is great advice! A middle good workout done, is better than a perfect workout skipped.
This is great stuff and a question I’m always battling with. I also love running but struggle a bit to fit it in with my lifting. This gives some good tips but I think the point about do what you can do consistently is the main thing. Thanks for the vid. Keep this content coming. It’s fantastic.
"Science based". Not a single citation in the entire video.
Great stuff as always, Alan 😉
bro this video is what is keeping me going, I hate the constant struggle I have to pick between lifting and running when I want to do both, this reminds me that it’s more important to f*cking do it as opposed to being the optimized science bro lifter.
I love you Dr Thrall, best youtube channel imo 👌
Alan, thank you for this video. I watched it on my TV and felt compelled to find it on my laptop so I could leave a comment. The advice you give here should be plastered everywhere. Adherence is paramount. So many people fail to get started of drop off because they get overwhelmed with information and unattainable standards. Just get started, be flexible and be comfortable with a few tradeoffs.
I used to have this mindset recently with exercises. If the flat bench was taken, id wait 10+ mins to use it. Now I would just pick a similar exercise and keep track of the progress. Its better to be adaptable and compromise sometimes. Reminds me of 13 years back when people thought they had to eat 6 meals a day, 'science' tends to change for the sake of profit.
Thanks. I had to listen to this three times before it finally smacked me in the face. I ain’t setting no records and it is enough that I lift and run as much as I can with the schedule I have and that’s fine. It’s a hell of a lot better than not doing because it isn’t “just right”. It’s just good enough.
I loved the running stroller when my kids were little. Sometimes I had to log some untamed miles when they wouldn't nap.
Oh, Man! I just found Mr. Alan Thrall and I really like this guy. You seem like a real dude who tells it like it is… with no Bullsh**. With that being said, I am a father of 3 and have a crazy work schedule. I look forward to your upcoming videos, Thank you Alan! I am now going to go down a Alan Thrall hole for a couple hours!
Keeping it real.
I also have a young child and this 100%. I run early in the morning because (a) I have time, and (b) I hate lifting early in the morning. I also run on lower body days because I hate running the morning after a lower body without.
Thanks for this video…i’ve been wondering about how to schedule cardio and lifting…you read my mind
practical Alan is practical. thx for the vid!
Thank you for the vid Alan. I've recently gotten into cardio and all this interference talk is an easy way to just do nothing. Your approach is based in reality.
i prefer the bob to the burley but get it! my son has really been into a long after dinner walk, so of course i'm all about it, making the walk longer and longer, i get bonus time to hang with my son outside and i get some legs in, everyone wins.
This is great! I’m a father of 3 and I work a full time job with lots of OT. I wake up at 430 lift 5-6 and cardio 6-630 then go about my day. My results have been better not worrying so much.
How's your sleep?
@@K4R3N I do two on one off usually in bed by 9
Any time for sex?
Thanks Alan for sharing another great video. I really enjoy your educational content.
I too enjoy jogging and lifting weights, and from time to time change to focus. Either lifting is the priority, or jogging is.
super helpful
I bet
I miss running with my first born Sylvia in her pram when she was a baby, then we had another and I had to run with a double buggy with our 2nd kid Rupert in too 😂 fitness and strength went up like you wouldn't be believe, along with with our two Dalmatian's, we must've looked crazy 😂 and when they grew out of buggy our third born Winston also got the buggy run treatment, and now they're 9/8 & 5 we all run buggyless as a family at our local junior ParkRun here in the UK, keep up the great work mate ❤💪🏃
I believe the words "optimal" and "non-optimal" are destructive for a lot of people because they end up chasing an ideal that actually hinder their progress.
The most important thing is to have a logical routine of lifting (and cardio) you are ABLE to follow that builds strength and muscles. For the 99.98% of us that are non-professionals, this will not be "optimal".
Phenomenal nuance!
Informative and pedagogical, Alan. Inspiring to pick the lowest and biggest fruits first whetever it is from conditioning or resistance training, well benefit from both =D!
I love the fact that you make it clear that you are not bashing science or nerds. Respect to science and nerds, I am a science loving nerd myself. But is important to understand that life is complicated and some times we can not follow optimal recomendations. A suboptimal well executed program is better than an optimal poorly executed program.
Thanks Alan! Great video and great message. 👍
Great vid, great power jorts
Thank you!
I'm currently doing almost the same workout split as you, including the running days. Right now I am consistently able to run on non-lifting days and upper body days exclusively.... but I also have my first kid on the way. Excited to see how my schedule gets shaken up, lol
Keep in mind that the type of cardio is also important for minimizing interference. If you do it after upper, cycling is good. If you do it after lower, rowing is good.
If lifting on running day, I would do it on an easy running day (not a treshold, speed or longrun day). I prefer running right afterwards, but most sub elite or elite runners run easy right before strength training. But if you lift for performance in lifting (powerlifting etc) I would be careful with easy running on heavy lifting days. It depends on what is most preferred as sport. I have running as a more important activity and just cant lift as much as I did before.
Love the videos and information Sir! What do you call those snatch shrug things you were doing? Thanks, Jason!
Legend tells that you don't need science to back up running and lifting. You only need the throaty roar of your high-school coach to get your shizz together
Hi Alan, I totally agree. I lift weights for at least an hour five days a week or so. I also like to ride the spin bike for an hour after I lift weights, and then I like to get on the treadmill and run about 3 miles for about 30 minutes. I know there’s this thing called the interference effect and I know it’s not optimal to do the cardio right after the weights. I know it’s supposed to be eating some of my gains. And I am a bachelor with all the time in the world. But that doesn’t mean I want to spend all of my time at the gym every day. There’s other things I want to do like hobbies and hanging out with friends and going after various personal goals. The overall results of my training that I’m stronger than just about anyone I know, and I can run and hike and backpack without ever stopping to take a break. In my group, I’m the strong and fit one. I’m seeing my muscles grow in size and my lifts are going up. So who cares? If supposedly, it’s not optimal to do nearly 2 hours of cardio after lifting weights for an hour. That’s how I do it and I’m seeing great benefits on every front. There’s no way I’m gonna shower off twice in the day because I decided to take a break after the lifting session and come back to the gym six hours later. I’m learning more and more as I get into bodybuilding and fitness that it’s important to listen to my own body and make decisions for myself instead of listening to influencers. People like you another influencers like natural hyper trophy have a great opinions and wisdom to learn from, but ultimately, we have to drive our own ship.
common sense every day man approach. i like it
Great content.
We shouldn't idolize perfectionism, but do instead what works for us and our circumstances. I'm going to be a father very soon and I don't know If I will be able to hit a gym on a regular basis and have build a home gym. Even though I might not be able to progress in my gym, maybe no progress at all due to the lack of sleep, it is still better than to not train at all.
We should idolize perfectionism and strive for it
Let’s go alan wooooo
The new haircut makes you look like a completely different young guy.
Love it! If you have infinite time and energy do the optimal path otherwise prioritize and do what you can which is always more then zero.
Love the way you pronounce ‘science based’
Alan, I’d really like to see (future vid) how much you crush a HYROX, given your strength and endurance training combo.
The old saying… perfect is the enemy of good.
I think we all eventually end up learning it comes down to what you're able to do with your schedule. My schedule is terrible as I like running and going to the gym in the morning, but I work at 7am so I don't have the time to do both lol. So usually running gets pushed to a different time but at that point I lose my inspiration to run in the evening
I started incorporating running on my rest days ( weight train 3x a week and run 2x in between that). Been running around 2 / 2 1/2 miles. Feel great and tbh I feel like I am seeing better results on my physic. I originally started because I was trying to cut my gut weigh off and with in 2 months the results are pretty good. Gutt is half the size and my muscles are a lot more defined. Just trying to stick to a clean diet that isnt very easy but that’s another perk of running. I feel like I don’t have to be so picky on my diet since I’m burning up a lot of cals. Wish there was more content on this btw. Theres only few vids on the subject.
Push push legs. Monday Wednesday Friday and running on Tuesday Thursday Saturday. Something like that might work for me? A 40 year old overweight dude that wants to keep his muscle he’s built over 10 years of strength training.
I enjoy lifting, but in my daily life I think cardio benefits me the most. If I want to hike with my adult children the extra endurance is really nice. I rarely need to military press 125 lb while going about my daily routine.
I love cycling hard on high gear with low cadence for a long time. This is impossible to combine with squats for me as my legs need too many days to recover from squats. I tried multiple times. Right now I try to combine this type of cycling with deadlifts in my weekly routine.
1:40 handstand push ups in the bathroom lol
I was wondering about that…🤔
Hey Alan, where can I find your mentioned training program in the description? This would be very interesting. Thank you. BR from Germany!
That's refreshing. Dogma gets old. Do what you can and what works for your situation. Optimized? Not always but I am not competing for money.
great take!
I think we all overthink cardio vs lifting a little too much. Doing cardio first thing in the morning has not impacted my lifting sessions in the afternoon. Do what is necessary, as long as you're doing it.
Always a great experience to see Natural Hypertrophy pop up out of nowhere 😂
I'm interested in why you mostly do zone 3 training (judging from your heart rate), while a lot of sport scientists recommend sth. like 80% / 20% volume split in zone 2 / zone 4.
He says he only has time for three 20-30 minute runs per week. Zone 2 training allows for high but recoverable volume by decreasing the intensity. If he would train mostly in zone 2 it would be both low volume and low intensity for his fitness levels.
I enjoy running and strength training. I do trail ultras. I always feel like if I overthink my training, my performance is meh. Some days I feel like hitting a 3 hour trail run and some days I want to hit squats and bench. Generally I train 7 days a week. I’m 44 and off days make me feel like trash. Even if it’s a short bike ride and a walk.
Im getting fed up with all the prep time I have to put in for my bike rides......... I think I'm gonna switch to running in the fall, just seems so much more time efficient
Update, I have been running since the fall and I love it. Does beat me up a little more than biking but not my much. And I feel way better
What is your diet?
Alan, I am bad about doing cardio. I gotta start doing more. I hate it but I gotta do it. I’m 49 so I hope it’s not too late.
Swiming and walk is the only cardio I will do. ...if I ever quit lifting :)
Sid the Science Sloth
bro where do i get those jean shorts?!
How do you track your sets, reps, and workouts?
Are you using any lifting apps to track and gauge progress?
Thanks for the videos
Always helpful and motivating
100% behind this
love to see some hang high pulls!
Great advice, as always, but if your peg is square instead of round, you’ve got bigger issues than your lifting/running split.
Question:
How do you prevent shin splints?
I've rucked pretty far (12 miles with 20lbs for 4 hours) and was only sore on the soles of my feet
I also walk everywhere, usually at least a 30 minute walk to work (and 30 minutes to the gym then home), I don't have shin problems
But the moment I go for a slow run while trying to increase my stride frequency to reduce impact, a small 20 minute run/speedwalk on the track fucks my shins super hard to where I spend the next few days using a lacrosse ball and scraping
At the end of the day, science info is just a guideline. Not everyone have that all time. We do what we feel suitable.
Based