You Can Probably Get Pretty Jacked At Planet Fitness...
ฝัง
- เผยแพร่เมื่อ 18 เม.ย. 2023
- In this video I train at Planet Fitness and briefly explain my training game plan for the rest of the year.
Front Squats (Smith Machine): 5x5 reps
s/s Hanging Leg Raise: 5x10 reps
Behind The Head Presses: 5x5 reps
s/s Weighted Pull-Ups: 5x5 reps
Split Squats: 4x8 reps
s/s Dumbbell Romanian Deadlifts: 4x10-15 reps
Push-Ups: 3xMax Reps @ RPE 7-10
s/s DB Bent Over Row: 3x10-12 reps
s/s Curls: 3x10 reps
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I love how many of Alan's videos have developed wholesome dad energy since he had kids.
Loved you in Naked
The power of children.
He's our daddy now
@ASTA why does he have to keep it to himself? If it’s cringy to you, stop watching his videos.
He's become boring.
Love the contrarian advice lately. Machines are good, Planet Fitness is actually good, run and do cardio often it won’t kill your gains. It’s helpful to break the dogmatic thinking people often have in fitness. Also, this looks like a fantastic workout
unless you're some super shredded low fat % guy on a cut , i don't think it will threaten your gains , it's much easier to burn down fat than destroy existing muscle mass for energy
lets be honest; most people just shit on planet fitness because the internet tells them to revolve their personality around doing so
@@frankchen4229yeah man, i always see this as a meme
@@frankchen4229 exactly. None of these opinions should exactly be considered contrarian, because nothing is so black and white from person to person.
I DONT love the contrarian advice. I think it's all his channel has devolved into and it makes him look LESS edgy. Thrall used to be metal. Now he's a shaven California weightlifting metro who wants us all to basically do crossfit. I want the old Thrall back who was telling us to lift and eat and not be pussies.
I’ve been at a time in my life where planet fitness has been the gym that makes the most sense for me to go to. The worst part about it is the goofy signs. But I’ve never actually seen the infamous pizza or bagels there and they’ve never used the lunk alarm. There are some jacked people there so, I guess it is possible. Exercise works no matter where you do it. But ultimately my heart resides in the basement gym. I just can’t do that right now in my apartment.
Same experience here. I think post covid they stopped doing the free food, at least at the one I go to, and I'm pretty sure the link alarm isn't even plugged in lol
I’m getting to that point right now tbh. Just emigrated, working two jobs and juggling other jobs on the weekends that usually result in me being on the road a lot so I don’t really have any choice but to shift my lifting priorities away from what I usually do. PFs are everywhere in the country so they’d be good to keep me consistent when I’m on the road.
I think it comes down to the manager in your local one
That sign is still bullshit though..its so hypocritical how judging it is. I get discouraging making fun or bullying others that aren't as big as you, that obviously is bad, but the grunting and dropping weights thing is bullshit. If you workout hard. You're gonna grunt. And I get not dropping weights for no reason (like dropping the bar after a set of barbell rows and clean and jerks) but you're crazy if you think I'm gonna screw my low Back up trying to quietly put the bar down on a heavy deadlift set
@@kennethmartinez1167 there’s no barbells to drop at planet fitness (unfortunately). So heavy deadlifts are out of the question. All they have is smith machines there, like Alan used to squat in this video. The lack of barbells is why Planet Fitness is a temporary solution for me. I love barbells! But yeah, no barbells, nothing to drop. It’s a relatively quiet gym.
It's gonna be interesting to see what an advanced strength athlete is able to accomplish with a focus on hypertrophy, especially in the upper body department! I've no doubt that you know what you're doing given your training background, but if you ever need some guidance feel free to shoot me a message, I think you'd make a great entry for my training/physique critique series. Cheers!
How did you find this so fast? Haha. So cool to see him calling attention to your channel. You definitely deserve more attention!
Its pretty cool that someone you've learned from is now learning from you, iirc you often refer to Alan for his lifting tutorials for anyone trying to learn the main compounds
Blows my mind that this man started watching NH. I can’t believe how that must feel for the Frenchman. We are going to see a whole new Alan thrall.
Love seeing the best TH-camrs challenging each other to grow and get better. Worlds collide
'ello youchub!
I love the fact that your showing us work can get done in different settings. Especially your most recent videos. I think you're truly one of the best if not the best content creators in the business Alan. 👍👍👍
Can't wait to see the progress you make on this hypertrophy journey.
The Natural Hypertrophy cross-over is one I did not expect! Looking forward to seeing your results Alan.
gotta love the NH shotout. You guys are amazing
Metalhead, gym owner, strongman competitor and super polite. I remember the first time i found this channel, trying to do some deadlifts, the i went from lifting 30kg to 140kg in a few months without back pain, always remembering to "DO NOT MOVE THE BARBELL". Glad this is not one of these videos where the guy does everything to get spelled. You rock, Alan!
Keep in mind, the Five stars are based on my needs for this item th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
I’ve said this many times before, but I love how down to earth and humble Alan is. Always very motivational and I like that he took the time to help someone else out. We need more people like this. Always enjoyable videos 👍
Love NH- on no other TH-cam channel can you get a jacked French man talking about Nietzschean philosophy in one video and anime in the next.
This video comes right on time to me. Last week I signed up on a recently open PF near my house. I can walk/run there and get my cardio out of the way, which I hate doing on a gym anyways. The biggest limitation is the lack of squat racks and barbels, but I've been working aroud replacing excercises with dumbells and smith machines. This video made me realize i'm not too crazy :)
I’m a musician, and I tour 3-5 months out of the year. Planet Fitness, despite its faults, is definitely not as bad as it seems when you have no other option.
I think I’ve been to at least 150 Planet Fitness locations across Canada and America. If you’re creative and adaptive with your training you can get a ton done.
Theres not much adaptation, i dont get this like "oh you gotta get creative to workout at planet". You got cable towers, leg press, chest supported row, seated curls, hammer press, plate loaded press, etc. Thats standard lol zero need to get creative at all
What exactly do you mean by "creative and adaptive"? Based on this video, it looks exactly the same as any other commercial gym I've been to.
@@tjcogger1974
Lack of power racks.
@@heavyrain5949 And in the PF near me..up in Canada... max 3 plates/side on anything (not limiting for most, but for some).
@@tjcogger1974 @Bboylyte it is not possible to do any sort of barbell deadlift, bench, squat, OHP, clean or snatch at any of these gyms. If those are a regular part of your workout, as they are with mine, then you have to adapt your workouts to deal with much lighter loads (since PF has weight limitations) and a lack of a barbell.
I was not expecting you to go on a hypertrophy specific training phase! Looking forward to seeing the results.
This is great seeing two of the best fitness TH-camrs I watch intersect, albeit I have watched NH more and ran a program by him for a year and now have transitioned for strength to a novice strongman meet.
Haha nice Alan! Your open, unassuming personality says lot about YOU as a person!! Thank you again for your inspiration and positive content to the fitness community!😊
Alan teaming up with NH and GVS is the dream. Really good video.
The Natty Avengers.
Has he mentioned gvs in some video as well?
@@TheMaxik if he’s mentioning NH, I don’t think it’s too far behind. Gonna throw in Bald Omniman too. This really is the natty TH-cam fitness golden era it feels like lol
@@nitolinilo9034 yeah. It's sad that Revival fitness is not part of the group anymore because of the beef caused by his shady sponsors haha. I still like Revival as well.
@@TheMaxik Yeah I stopped watching revival when he came around with all the sponsors. That and the NH noble natty back and forth. I still think he has some pretty valuable knowledge/ information though.
Top quality work Alan. Thank you for taking time to share your knowledge. This is fantastic information for anyone who is interested in weightlifting. Keep smashing it 💪🏼
Love your videos man, you're one of the best content creators out there.
Slowly destroying all the bad myths! Stay AWESOME!
Looking good Alan! Been following this channel for a while - great to see progress and the quality content you put up!
I can only work out at PF at the moment because of location and financial limitations. I really appreciate a video showing ways of using their equipment. I'd never thought about doing kneeling presses.
It's nice to see all kinds of people trying to get fit. Also nice of him to give advice.
Love this dude! look forward to seeing all the progress you make this year
we need a Natural Hypertrophy and Alan Thrall colab immediately
Great to see you giving a shout out to NH! Awesome community!
I totally relate to the slippery pull-up bars at planet fitness-I look at it as an opportunity to strengthen my grip and just overcome more adversity!!! I hate them, but I love them.
Atta boy Alan! Most sensible PF gym video so far. 🙌🏽
Awesome stuff, very down to earth and inspiring.
Natural Hypertrophy i a beast. love his content so much!
Common Alan Thrall W (I haven’t even gotten past the first ad and started the video while typing this)
Interesting stuff Natural Hypertrophy, I watched a video and am subscribing.
I'm 41 and never have been super serious about training. I've been consistently working out since November 2020 doing CrossFit style home workouts. I'll stay with that because I like it, but I developed a new goal, to dunk a basketball! I am trying to work into plyometrics and maximize my athletic ability. I know I'm older but I'm going for it as best as I can. Your content or someone like NH is super motivating!
Natural hypertrophy is an awesome character. I don't always agree with his views but he sure is unique in the yt fitness corner. Love him and I wish his channel grows.
NH's channel is amazing!
This is the video I need right now. I'm trying to come back right now after a four-year hiatus from lifting. Between a pretty bad motorcycle accident, having kids, and starting a business, lifting just hasn't been in the cards for the past few years.
I'm actually walking my dog around the neighborhood right now to at least start this getting back in shape journey. And knowing planet fitness will probably actually serve me just fine is actually really good motivation.
Amazing someone consciously decided to breed with you
@@jbdmb yep, it was your wife
@Lorenzo Danger not possible. But I'm not kidding. "Took off" lifting for four years, decides to ride a motorcycle when you have kids to take care of, and accepting validation from TH-cam to go to planet fitness. Not even going to mention your door dash driving business or your farggot arse name.
Wish the best of luck. You'll be a jacked dad in no time!
hell yeah brother let's go. get them gains back
Great video, Alan. Always enjoy seeing variation in strongman and powerlifting programs. I think it is important long term and helps with stagnation.
The best gym is the gym that you actually will go to. If Planet Fitness is the only gym that’s close and convenient it’s better to go there and modify your workout to fit their equipment then to keep promising yourself that you’re going to eventually start going to the super awesome gym that’s 30 minutes away.
the best gym is typically the closest gym you can do your work out in . if Planet fitness had few olympic bars and couple of squat racks , and within walking distance , it would been excellent choince
I knew it! When I saw you doing the seated btn presses and the fat grip pullups i knew you had watched NH's about Hersovyac. Good luck putting on mass man.
Seeing NH mentioned is crazy, his channel is great
Here is the NH video that I referenced about Hersovyac: th-cam.com/video/-sf34ScWLK8/w-d-xo.html
really a man for the people.. thanks alan!
OHP and weighted pullups is my go-to start to an upper body day. Love that combo.
My shoulders have gotten massive from this very combo
I'm so glad I clicked on this video. I found the answer on how to do OHP in my low ceiling garage gym. Thank you!
Oh mine. Thank you so much man For showing this
I'm grateful you mentioned your grip failing on the dumbbell RDLs. I had this problem too, but just figured I had a particularly weak grip, because that would be just my luck. Knowing that I'm not the only one that struggles with grip on that exercises gives me a bit of hope.
Also excited to try a front squat in the Smith Machine. Looks to work fairly well!
I am on the same boat as him, but I think I should buy some straps! Maybe they'll be useful to you
Holy shit. NH got a shout-out from Alan? Looks like he made it. But this is great advice especially the longer hypertrophy phases
Now you are looking like the photos you show when you were in the navy 💪🏼🎖️
I learned a lot from Renaissance Periodization , but following their programs too closely took me away from my first love, antagonist supersets. Getting back into them now, and I love the constant movement, 3D pump and enhanced proprioception. This is a great workout you have here.
This guy is super positive. Great vibe
Very interested to see you on a hypertrophy training for an entire year! Good luck!
Cool video series concept, I'm looking forward to seeing your progress!
When I was looking around for a gym, I did stop in a planet fitness and it wasn't bad, plenty of machines and things to do to get a really good workout there. Not the gym I ultimately chose though.
I should warn you and anyone else reading this, the only way to cancel your membership at Planet Fitness is to send in a certified letter demanding your cancellation. They are infamous for making it difficult as legally possible to cancel. And they may try to continue to charge you anyway until you threaten to sue.
I love Natural Hypertrophy! He has some great insight (even philosophically) Glad you are giving him some press.
Natural Hypertrophy is awesome, I'm surprised he's on your radar though tbh. Shame you didn't do any incline curls in this workout he'd have been in the comments already if you had.
Hahaha
He does say some whacky shit sometimes though
Ily for that comment :D fucking NH man.. I love him
Bro, thank you for the tip on kneeling OHPs!!!!
Very cool thanks for this man. I lucked out and found a powerlifting gym a bit away but was going to use a planet fitness and focus on strictly hypertrophy if I did.
Haven't had a chance to watch your videos for a while. You look healthy. Still jacked and a giant though. Keep up the great work
Great video, man. Amazing to watch all the dogma in regards to hypertrophy training melt away before our very eyes. Can't wait to see your results! Do you plan on doing before/after measurements and progress photos?
Alan you the man
Yeah love this. Supersetting antagonistic exercises is awesome, pull-ups + OHP, Dips + rows, deadlift + toes to bar. also instead of lat pull downs try "Skin the cat" with straight arms only, you'll grow wings.
I love using the Smith machine for split squat / BSS. Such an underrated alternative... especially if one has terrible balance, like I do.
The multiverse crossover I didn't expect!
Amen. Especially about people asking you how-to questions. I've been working out at Planet Fitness since August after being gymless for two years and doing kettlebell and bodyweight stuff in my garage (thanks COVID!). Now that I'm getting strong again, and have grown friendly with people, several ask for my advice. I think PF should pay me... but at $10/month, well...
what one Alan video at a planet fitness and here I am with the recommended video
Thanks Alan! I've been forced to abandon my basement workout for PF temporarily and was looking for exactly this.
What a nice guy!? He plugged another guy's channel!
One thing that’s been amazing on my leg days is super setting walking Lunges with Dips. Something about doing dips, even weighted dips, right after lunging with heavy dumbbells in my hands makes me feel so much lighter and more “greased up” in my joints when on the dip bars 😂
I will try this my next workout
Damn, I misjudged Planet Fitness. That seems like quite the chill, laid back place to get a peaceful workout. I like it!
Thou shall not use the Smith Machine! 😂 great content Alan.
I’ve been doing a similar style of dumbbell RDL/Jefferson curl, standing on a couple of bumper plates, in place of hyperextensions. Sort of letting my back round. And getting a deep stretch in my back. It has been a neat thing to experiment with.
Never set foot in a pf due to the hate on powerlifting I saw....good job!
this is so fucking crazy. I was just there for the 2nd time and everything looks so strange. I was like wheres the instructions that fit my powerlifter mindset? lolll youre a god dud
Jordan chasing the pump and now Alan..we need to change it to BodyBuilding Medicine! 🤘💪
ive started putting money on the side to buy your belt one day ( pioneer ) , great content keep it up.
here the natural hypertophy shout was mint
Hell yeah Alan
I appreciated your video. 75 pound dumbbells at the one by me, Roseville MN. A similar gym as far as pricing with heavier weights and free weight barbells is Crunch. Some of them have dumbbells up to 120 pounds and barbell stations as opposed to Smith Machines like Planet Fitness. It pays to look around. Some places have more classes, some other chains have pools etcetera. Of course the price may go up but Crunch has $10 per month for basic membership like Planet Fitness. Planet Fitness meets the needs of plenty of people. Some people like machines and find 75 pound bells enough or just aren't as barbell focused or accept Smith Machines. Weighted pull ups and dips, some do have a dip belt in 360 area, as well as TRX straps... may meet their needs. For others Crunch may be better or another gym. If you are strong and don't like machines much you need to think outside of the box and know more exercises. I mentioned weighted chins and dips, I'll also mention, just to make a point, rear foot elevated split squats, aka Bulgarian split squats/Bulgarian lunges. 75 pound dumbbells can be challenging with them even for strong people and slower speed at least on the negative and more reps can be done, up to 30. Just start with squats then split squats before raising rear foot. Recent studies suggest up to 30 reps are still useful and not just for endurance. Some exercises in Smith Machines are less worrisome like a bent row... One should however look into criticism of the Smith Machine oneself... Also just realize it is a machine focused gym not a barbell focused gym so change your idea of what "must do" exercises you "must do". If you are going to use the Smith Machine research it some. Personally there are some exercises I wouldn't do in it ... Also I think they should have landmines which they don't and trap/hex bars. They are what they are and are quite affordable and meet the needs of many.
They really should have land mines though...
I accept they don't want heavy barbells outside of a smith machine as their business model but I think they could have landmines and trap/hex bars...
Oh well...
They are what they are...
Good job! Feels like my test levels drop about 200 points whenever I walk inside that place.
Alan, blink twice if you are in danger... In all seriousness, glad to see these types of videos lately showing that even if you don't have ideal equipment, you can still get an effective workout.
I like NH's vids because of the great info, and that amazing accent. "Ello ootube"
NH!!!
I predict a Gentleman's Split with an Arm day coming your way.
At 58 I’ve used more hypertrophy phases of training that last 9 months. The phases of hypertrophy training get longer as I get older. Keeping the strength training phases shorter and the hypertrophy longer have been great for my physiology & central nervous system !
Cool to see that Alan is also a natural hypotrophy enjoyer.
I’ve been overdoing it in regular gym lately so I’ve actually switched to PF and am more productive as well as consistent. They have a normal dumbbell selection and the machines are my fav.
Ahhh, this just makes me cry inside to see you film a video at a Planet Fitness when you own.the best gym in the world.
Looking better with the trim
Heck yeah dude! Honestly, nice to see a multifaceted gym owner, strength athlete, coach &’regular father/human not making excuses but making gains💪❤️🔥 My only problem is the falsity of inclusion they tout. I don’t appreciate the “call out” or negative connotation of body builders or disciplined gym rats as viable. If you truly are inclusive then don’t segregate, call it or negate an entire population of fitness enthusiasts based on your predatory business model. Just sayin😜
Makes sense other patrons asked you about leg exercises since I was also 100% mirin your legs gains the whole video
Such a gym is better than 90% gyms in my country 😂
Very cool to see your programming vlog at a Planet Fitness - I would think your shear presence would set off the alarms, but maybe the shorter hair cut saved you from that. Does PF allow you to use liquid chalk? That would help a lot... I don't konw if you've tried one, but the "Jones" machine (a Smith machine that slides back and forth) is a pretty good option for split squats - I used to use one of those before opting for a "yolk" instead. Great video - always enjoy your training and instruction videos!!! 👍
Alan Man, love your stuff, passion and commitment. I'm 58 which means I've been working out for 40 years in gyms and I've always stayed away from the Smith machine because I've been told and believe it locks you into one trajectory that prohibits auxiliary muscles to assist the move and makes us more prone or susceptible to an injury. Maybe that is for only really heavy things like a one rep deadlift, but you use it repeatedly in the video. I'd be interested to hear your opinion because I do workout at Planet Fitness and they don't have any heavy dumbbells or benches so I'd love to use it.
I love how ppl say "pf" is bad yet I been here for over 7yrs now, NEVER EVER seeen or heard the lump alarm.I wear tank tops never had a problem, i carry 3qrt water jug.. never ever had a problem. Ppl that come here to stay healthy & fit.if we wanted to be this pro,& power lifter,& all that.well guess were i woulod go?! yet that type of gym. haha..its not hard ppl are so ignorant. Its amazing! You look great keep doing your thing..
The title is absolutely correct. Obviously with the "lunk alarm", the environment isn't conducive to being loud or constantly dropping weights. But PF has a decent assortment of machines and dumbells.
My main gripe is I hate their Smith machines. They're completely vertical, no slant at all. And PF typically doesn't have a hack squat machine. But whatevs.
I went to planet fitness for a week while out of town. It was overall fun.
The kneeling behind the neck press was a great idea. Wheeling a bench over would have probably triggered the Lunk Alarm.
I liked the info about lifting with a rounded back. I sat there like WTF but the explanation makes sense
Common Hersovyac W
HOLY FUCK I NEEDED THIS VIDEO LETS GO
Interesting, thanks
I was actually debating on joining planet fitness to kinda get out of the garage and I wanted to check out there cardio selection, thanx a lot