Get Past Your Plateau - 1x5, 2x5, 3x5, 4x5, 5x5, 1,000x5
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- เผยแพร่เมื่อ 15 ก.พ. 2022
- In this video I share a program for anyone struggling to get past their plateau while following traditional beginner 3x5 and 5x5 programs.
Squats, close grip bench/feet-up bench, pull-ups (assisted and weighted), bench press, walking lunges/reverse lunges, overhead press (standing, kneeling, seated), deadlifts, push-ups (weighted, banded, assisted), carries (keg, farmers, sandbag, stone).
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Can't wait for the long-awaited Train Untamed short film.
After you plateau with a classic 3x5 or 5x5 beginner program try Allan Thrall's Extremely Secret Sauce:
Day 1:
Squats 4x 4-6 @ RPE 7-8
Close Grip Bench Press 4x 8 @ RPE 8
Pull-Ups or Rows 40-50 (body weight, weighted, assisted as needed)
Day 2:
Bench Press 5x 4-6 @ RPE 7-8
Weighted Lunges 2-3x 6-10 (ease into it, DOMS incoming)
Press+Lu Raises superset 3-5 x 12-15 @ RPE8
Day 3:
Deadlift 4x 4-6 @ RPE7-8
Push-Ups 4x 12-15 @ RPE8-9 (body weight, weighted, assisted, easy variations as needed)
Carries 3-6x 50m/150' (carry sth. that challenges your grip)
(optional Day 4:
shift exercises from other days here;
or do whatever suits your goals)
If you want to push yourself, rather push the last exercises of the day.
RPE 7: leave 3 reps in the tank, RPE 8: leave 2 reps in the tank
Thanks for writing this up.
wow why are the rep counts so low? im a beginner and i usually aim for 10-15 reps.....is it better to lift heavy with fewer reps?
@@aurelia4297 In simple term : Lower rep count let you use heavier weight which translate to gain "more skill" in handling heavier weight.
It is way more (not exclusively) beneficial for someone who want to improves their strength if we assume your 1 rep max is the expression of your strength here
Higher rep counts are more synonym (also not exclusively) for hypertrophy/building muscle SIZE which is less of a goal for this program/template
also the rep range listed are kinda in the lower end of middle rep range. Not so low but effective doses for volume to build strength
Tried my best to explain in simple terms. You can go look up into more details/scientific approach to further your understating in rep count selection and.... excuse me cuz english is like my third language haha
@@sangpenikam7 thanks for the explanations....haha english is also my second language 🙌
How many reps per set on the pullups? Is it up to me or?
"im shaving" - 5:21 is my all time favorite shot that ive filmed
If he ever did a "shave for charity" type thing, I'm sure you could raise an absolute butt-ton of cash.
Good routine! I'm way over 50 and 3 x 7-8 reps for squat and bench has worked better for me than 3-5 reps for quite a few years. Rep out on the third set and add 5 lbs next workout when you get 8 reps on third set. I spoke with Louie Simmons 12-13 years ago and he told me this is what he recommends for someone who is drug free, wants to stay on same program for a long time and avoid joint injuries.
I've been adding lu raises for a few months. Happy to see this movement in your video!
Make sure you do them with green 10kg plates!
@@jctobias2916 start with 5s tho
Fr lol. We aren’t Lu
The Ronnie part scared me, thought someone was screaming in a different room.
Headphones got me looking all around at that part
LOOL me too! I thought my wife was yelling or whatever
Maybe because it faded up from nowhere and was a bit muffled. Nice jumpscare technique by whoever did the audio.
I definitely went far too complex on my programming after I stopped getting easy newbie gains. Switched to something similar to this recently and it's been a nice change of pace
and did u break your plateau?
@@socloseagain4298 he did not
@@born2270 were you there
@@indiferrentnihilism1074 I was the weights
@@born2270 i see
🔥🎸🔥
Years ago I could squat no more than 270lb. I dropped my 5×5 and started doing box jumps, air squats, burpee's, and reverse lunges to focus on fitness. After a few months, I was thinking I must have gotten weaker after not barbell squatting. To my surprise I hit a 300lb squat for the first time. It changed the way I look at strength and fitness.
I find any kind of lunges are so difficult. I guess that means I should be doing them then!
@@Shannon_Robbie
Ha! Yeah, I have found that much time away from doing them really shows off my lack of balance! ( Plus at 43yrs I try and take my time with the warm ups. ) Best wishes!
@@MrTrenttness I'm 44 years old myself so I hear ya.
Break a plateau:
20x5reps of squats everyday
15x8reps 90° smith machine squat
10x10 deadlift + 100 pull ups
10X8REPS OF BENCH EVERYDAY
15.000kcal
5 gallons of whole milk
Sleep 4 hours per day.
Chef Rush likes it
shinjinai might be a more appropriate name. Not nearly enough milk to wash away the aftertaste of using a smith machine.
@@Abraham_Kist-Okazaki bru using a smith machine give you 99999% of extra power
Lol true for the doms on the reverse stationary lunges. I implemented that exercice not too long ago and my butt was soo sore after it and the day after, I never experienced that.
Yeh man my ass has never been as sore since day 1 in prison
Prison?? My ass doesn’t need to go to prison for it to take a pounding …. Hypertrophic gainz
As always very good advice , will incorporate some exercise in my strength routine !
are you sure thats optimal
The micro-loading on the bar at the start was a nice touch.
The part with Ronnie crippled me LOL
Crippled Ronnie too :(
@@theparadisesnare man
Some good acting in this one from everyone involved.
I totally thought this was going to be a spoof video. I was happily surprised, thanks for sharing!
allways have a plan, this is my plan!
phase 1: 3x5 SS styl off traning workout to workout progress ( it is geting hard but i will keep pushing this for some time)
Phase 2: HLM setup weekly progress ( I will go with low volum / low stress setup) having a kid in this phase
phase 3: 531 + BBB monthly progress I will try to have a 4 year plan in this phase, start with a sensetiv body afther resting for some weeks and start with a very light traning max.
The skateboard killed me 🤣
The skits have gotten so fantastic these days.
This has got me wanting to get back at it after taking the last two months off. Thanks!
I am horrible at that, I'll be on it every day for a year, and then take a couple weeks off and struggle to get back in for another year. Working on getting back in now.
@@msihcs8171at least you make it a year, im good for about a month then layoff a month or longer 😂
The opening was perfect.
I've lifted at 0 RIR or assisted negatives for 20 years..every wk,1 to 2 sets to beyond failure. I can't do it anymore. Keeping reps in the tank is key for me now as long as I have 1 wk per month where I go beyond failure. My joints are much happier and gains are good. Thx Thrall.
LOVE THE SKETCHES. Great Vid! 👏 Consistency Conditioning Patience and Hard Work is KEY! Keep motivating and inspiring! 🙏🔥
Just wanted to comment to say thank you, I am finding this routine enjoyable. (Screenshot idea is great too)
Glad to see the new content. Your channel is what got me into lifting. TRAIN UNTAMED
40-50 pullups is the most gangster thing I've ever heard.
I'll try it. Gonna die but I'll try.
Thats literally 4x10 or 5x10. Ez as fuck
Thank you for always allowing closed captions on your videos.
You’re a hero Alan
I found a great change of pace was running a program like Brian Alsruhe's 4 horsemen. Still has focus on the main compound lifts and it will increase your work capacity for when you switch back to a more conventional power lifting program. Doing this and then switching back to my tried and true Greg Nukols program finally got me past the 4 plate barrier in squat.
Like Alan said you need to change up the stimulus that your body is seeing. It needs to learn to adapt again. Muscles get used to things quicker than most people think.
Great straight forward advice Alan. I miss your training advice/technique videos from the past.
Greg Knuckols got my squat from 130kg to 160kg in 4 months. Deadlift from 150 to 195
I love Greg
Science, it’s amazing what a scientific approach can do compared to doing a bro split 😀
I'm following the Barbell Medicine/Alan Thrall strongman program at the minute. Liking it so far. I've added carries and truck-in-a-box to the program too. Working well.
Ronnie's "YEEUUUUUPP" slowly transitioning from somewhere in the gym was the greatest thing I've ever seen.
That first “LIGHTWEIGHT” was a jumpscare. Had my headphones on and it sounded like it was over my shoulder!
This gave me 90s health class vhs short film on peds vibes. what a nostalgia trip
If you are starting to plateau, try to mix it up. My favorite ratio is ten percent luck, Twenty percent skill, Fifteen percent concentrated power of will, Five percent pleasure, Fifty percent pain.
Really like these programming videos - I didn't pay any attention to programming until you came out with one a year or so ago. This is a really nice update. My current pull up routine is 4 sets of 6 weighted (8kg/16kg/12kg/0kg), but I'd like to see if I can do 5 sets of 8 bodyweight to get to 40. Honestly I have not been able to increase my pull ups over the last 4 years or so!
If you have plateaued, the only way forward is to change the stimulus. Work slightly different muscles and fibres within muscles by changing the exercise to something like lat pull-downs, inclined row-type pull-ups, a bunch of different rows, just doing scap pulls, etc. Also either go really heavy for less reps, or get more volume by leaving the weight off/light for tons of reps. Anything that's a significant departure from what you have been doing that you are experiencing "exercise effect" with (your adaptation to that specific stimulus has peaked).
@@PinataOblongata All great points! I'm thinking I'll start by shooting for 5 sets of 8 body weight pulls to get to 40 reps total as the Thrall recommends here. Lat pull-downs are a great idea to - I have a uh home built version of that.
Alan is awesome
Failed my OHP sets tdy for the first time and I see this, will defo come back to this in a couple months when everything else starts plateauing
Thanks! Definitely gonna try this. Been stuck at 1000x5 since yesterday.
I lost it when he said "shaving!". Great video.
Might try this once I finish this 5/3/1 cycle.
10/10 skit, and very excited to start incorporating carries
It's nice and simple, a very useful tool for many. Thanks for the content
Now I want a skateboard... Thanks Alan...
Duuuuuuuuuiuuuuuuuuuuude! Thanks for the super dope work out program! Easy to understand and nice and varied! Thank you!
1000x5 is light weight!
Oi Alan how about ... A tierlist!😃
Lift-tierlist (tireflips vs deadlift vs bench vs pullups vs squats etc)
Equipment-tierlist maybe?
Just thought it might be a fun meme'y kinda video idea
Cheers!
The beginning scene of this video.. "I'm drinking my milk"... dead XD
Never an old adage made so much sense: "No pain, no gain".
Man this came at the right time ! I needed me some volume. I wonder if hitting the main compounds once per week is enough for strength gains?
It’s enough for most people but it’s not optimal
@@richardevans8908 I think I'm a late novice/ early intermediate and I just did a lot of high intensity low volume work with 5x5 and 3x5 and other low rep ranges but I'm just stalling and I need to change something. What it would be your optimal way ?
At least twice my man. 3 or more if you're more advanced, because you won't be able to accumulate enough volume in 1-2 workouts otherwise.
@@jasonb5890 You could do an upper lower split 4x a week, that way you can hit each movement pattern twice a week. That's what I'm doing at the moment and it's working well.
@@jasonb5890 Twice is fine for most ppl, but avoid taking them to failure. Squatting and deadlifting twice per week to absolute failure will absolutely beat you up and prevent recovery, but you should still do those movements more often than once a week, for honing your techical awareness. Staying between RPE 6-8 most of the time and alterating between the "standard" movement and a more challenging variant, specific to you weakpoints (like deficit DLs if you are weak from the floor for example), is a pretty good start.
Thanks for this Alan! Been in a loop lately of hitting a plateau, backing down the weight to build back up to a new plateau, then backing down again, etc, etc. #SFMF
Well that is all fine and dandy , But we all know its all a mindset , ERIc BUGENHAAAAAAAAGEEEEN will bust your plateu !!!! , but we love uncle thrall too
the rhyme is chef's kiss
I screenshotted this when it came out and came in a did the whole workout in one day no wonder it took so long.
Been doing this from january to july. Went to the finnish army. Lost 15kg of bodyweight and been back on this for 2n half months got my 1st 500kg total in 2months on this (started with a 410kg total lmao)
Thanks. That’s a refreshing set of alternatives
Good stuff! I'll use that info to adjust my own current program right away.
Good to see you are skating👊🏼👍🏻
We out here bodybuilding
Oh man this is what i have been looking for. I didn't even know it
Big ron and louuuu loveeeeeeeee Alan you are the bestest coach man
Tren always helps me
I was wearing headphones and shit my pants at 0:42 thinking there was some demon in my room 😂
i started lifting everyday doing full body workouts and have busted through my plateaus, sort of took it from the general gainz method but tweaked it some for myself
Anytime I see someone go past 10 reps, I imagine they are bodybuilders or straight untamed!
The Hulkster says you gotta say your prayers, too.
Thank you for another great video:)
i love the gelatin cake plate loading. excellent jiggling
Isn't this program too heavy on pushing exercises, especially working the front delt? There are 16 sets of pressing movements. Compare this with 4 sets of deadlifts and a few sets of pullups/rows that work the upper back. I would recommend adding at least a few sets of rows once a week.
bro that fucking shaving joke was really good
This is among the funniest things I've seen in a long time
Allan "no nonsense" Thrall
I needed this. Thank you
This is great, thanks for sharing 🔥
I have been doing Starting Strength for a few months but was thinking of switching to something else. I very well might switch to this.
I use a modified texas method, sometimes hard on volume day but overall I recommend to someone who cant make progress on a 3x a week 3x5.
Good ideas on your splits and exercise selection/volume changes!
Just had the pleasure of doing battle with one of your boys Brian in Freemont under my real name Dusty B. Hope to see him again in Santa Clara before he ships off to Korea.
This is a fucking masterpiece 😭
Alan, think we could get some hair videos? Your hair is majestic and im trynna get like you bro
315 going up! gather around everybody! lmao
bless this man!
Can you do a review about the different block pull in equipment like that ?(2:46)
Thank you for taking off your shoes inside. From someone who is a quarter Japanese.
What do I look like, a doctor?! 😀
Love the Christmas story reference.
I used to think it was "Train On Time"
Which tbf is good advice
Awnold awnold awnold ha cracks me up
Loving the sketches dude 😁👍🏼
0:45
😅😂😆🤣💀⚰️✝️
I love a good Sreenshot
Love the Lu Xiaojun reference
you get past plateau by training at the place where you fail such as block deadlifts, pause squats etc.
Wait I’ve watched you for like a decade and never knew you skated
He has skated in a number of other videos before, so maybe you have missed some.
Thanks, Alan your training tips have really helped me with my training.
MY MAN ALAN KNOWS THE WAY OF THE LU RAISES!!! PRAISE BE XIAOJUNG!!!!
We need a Garage Gym Reviews x Alan Thrall collaboration
A beard worthy of Thor himself
I sense an Oscar nod in someone's future...
Can anyone please tell me, What's that deadlift pulling block at 2:46??
Pair Deadlift Pulling Blocks
So much shade. 😎
So basically if I'm in a plateau, hypertrophy?