Why You Should Be Performing Heavy Singles In The Gym
ฝัง
- เผยแพร่เมื่อ 15 มิ.ย. 2024
- Barbell Medicine Seminar: www.barbellmedicine.com/produc...
In this video, I discuss the importance of performing heavy singles in the gym, who should perform heavy singles, and when to perform heavy singles.
Follow me on IG @untamedstrength
Intro Music: bloodeaglewbpa.bandcamp.com/r...
Untamed Strength is a Powerlifting/Strongman gym in Sacramento, CA: www.trainuntamed.com
Untamed Strength Apparel:
www.trainuntamed.com - กีฬา
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Lots of heavy singles in my gym.
Mostly male.
Jonbombs Haha! Got ‘em!
😂😂😂
WOOOOO!!
😂😂
GUILTY!
Everyday is 1 rep max day when your crush is in the gym
Eduard Reh 😂😂 sp true man
My crush used to be the actual weight
Facts.
I dont think your crush actually cares
Then she will nevah deserve him.
I did a 275 squat, im ao proud of me
275 is my PR as well.
@@JonathanLov Good job man keep it up 💪
Good job keep adding weight I’m currently at 415 for 3 @ 180lbs
Nice I'm currently at 250 for 8 @140
Nice, I'm currently at 275 for 3x3 on bench
When you get new editing software.
lmaaooo
Are you the captain from the dolphin watch ??? Huge fan!
Alan's deadlift is beautiful. Seriously that shit is beautiful.
Dunn Jefferson true
Graceful as a fucking swan
Because his bar has so much give it wants to be lifted
@@T0YCHEST tf uhh no its because his form is perfect
@@Wyatt_Riley special deadlift bars have like 2.5x more bend than a normal barbell
Metal changed my lifting life
WoWDSM420a try listening Tool while working out heh
Master of Puppets album
Metal for life \m/
Pantera always!
Amon Amarth🤘
I raced bicycles for years. And although power lifting and cycling are vastly different sports, there's a common thread as far as neuro-muscular development and muscle "memory." Doing those heavy singles so you could understand and know that weight is so critical. In racing we always would say, "If you never go 35 mph, you'll never go 35 mph." If you don't train to achieve that speed, you sure as hell won't hit it, or maintain it, during a race. If you do, there's a tad of "luck" involved. Same with weight.
Oh, and yes; Metal is a must when lifting. ;-)
Great channel.
@falchulk *belly chuckle*
If I was trying to hit 35 mph in a comp I would hit 45 in training
One rep max can make you prone to injury. In weightlifting you can make the tip of the pyramid move up without ever lifting the theoretical weight at the tip of the pyramid. So let's say right now you want to bench 250 and you can do 225 for a one rep max, to get to 250, you're probably better off benching 200 for 3-5, when you can do 200 for 8, now one day you put the 225 in there and you're doing that for 4-6 instead of one, build up to 8, NOW you put the 250 on and you're doing it 4-6 times. Some people do better with volume and one rep max isn't volume, technique also can go out the window and when that happens injury can often follow, and I might add particularly for amateurs and the guy making this video is an expert. On top of that if you're one rep maxing you can get some bad spots and you're blowing yourself out through failure and the spotter isn't picking it up, sometimes they pick it up too soon. Its a crap shoot.
It's good the know I'm not the only lifter listening to Death during heavy lifting.
Love me some Death
Its a PR crusher
I cant even lift without listening to metal lol
@@user-mk8ch1ew6k u weak ass. I listen to justin bieber when lifting
Iron Blood's channel keeps me saturated in DM for lifting, it's a beautiful thing.
4:04 - Pantera "Strength Beyond Strength"
4:10 - Meshuggah "Future Breed Machine"
Future breed machine has an insane break down
What about Candlemass :((((
9:10 Uncommon Valor (A Vietnam Story) - Jedi Mind Tricks
Alan Thrall reaching that 10 minute mark. Legend.
I'll do some HEAVY SINGLES at my gym............as long as they have a pretty face and a nice personality.
Allan Thrall is one of the BEST, informative and entertaining (and motivating) channels on TH-cam.
100% agree. There are a few others that are really good too, but Alan Thrall's is one of the best.
true. i base most of my lifts on what he says. has worked wonders.
EneSacarification I think cuz many people struggle with the truth. The truth is training with weights correctly is difficult and takes time and patience. Alan keeps it very real. Zero shortcuts to real results.
Was it hard to resist from naming the video "why you should be doing heavy singles"?
Ali Bayat dude I would’ve died
Ain’t no shame in smashing a big girl.
I n t h e g y m
@Red Nexican why you should have sex with heavy singles
Love them thiicc
1:19 Candlemass! I like you more than ever now Alan.
1:40 Death - Spirit Crusher playing in the background is so amazing. I'd pay like double price for such playlist in my gym.
Ivan Novitskii just get some headphones
Great song
I think in some cases it's not an option, when you train with a friend or mentor. For me personally it's simply uncomfortable.
Ivan Novitskii
Exactly. My gym plays shitty cringy songs like shape of you, etc. I'm fucked because I find headphones and earphones to be very irritating while working out.
what's the song in the "metal ad" portion of the video??
i find heavy doubles or singles much more fun than doing boring 8-10 rep sets
Gon Ponieman yea I’m getting that boredom from 8 reps aswell
that shit is fucking boring, powerlifting is like heaven now
That Candlemass riff in the beginning was just the right thing needed for starting. Thank you, Alan!
Doing a single @8 makes the working weight feel so much easier!
Yup. Big time benefit there
Static holds >>>
Aka Ratchet loading
I do it all the time as my last warm up set, go 90 ish percent of my 1rm depending on how good the previous 2 moderate heavy sets felt, then after that I'll do about 3 more sets of 5 with a decent weight and call it a day for that compound exercise, after that I'll move to assistance exercises.
Ikr. I curled 60 pound weight then dropped down to 30 for reps and felt like I could throw it through the ceiling
Alan, 80 year old trying to get stronger.. Have limited mobility so I bought a hex bar and did rack pull singles with shrugs every single. My hex bar was resting on four 2 inch (actual measurement is 1.5) boards. Worked my singles up to 285 went to 3 boards for rack pull. Added sets of 5 with lighter weight 85% of max. Got to 300 lb rack pulls and went to two boards for rack pulls and am working my way back up in weight. That 1.5 inch was harder. Mobility has improved and I do 3 sets of 5 hex bar dead lifts from the floor with 205. A year ago it was a max effort to do a few squat reps with a 95 lb dumbell. Learned a lot about training from your site.
Hey Alan,
Glad you're back with regular videos!
Dat 10:00 ad revenue boi
Mikko Keskitalo haha like a pro
Dat inclusion of Gucci Gang which is heavily copyrighted... fuck that guy 'Lil Dump :(
that's a funny thing to say on a video with *no advertisement* lol/...
Erm, videos don't tend to get advertisements on them till they hit a certain number of views. You probably saw it when it was new...notice now it has ads on it.
Mikko Keskitalo blahaaaaaa
Lots of food for thought here, Alan. Great presentation. Thanks and semper fi
Missed the AZ seminar by a year, but had to comment that AZ is easily the most metal and fitness-oriented place I've ever lived. Loved it.
Love when Alan has videos with some personality. Love the informative serious ones also. But these are just more enjoyable to watch
Vinnie Paz / Jedi Mind Tricks - Uncommon Valor playing @ end. Great selection!
When I take a break from listening to Metal, I usually turn to JMT and Immortal Technique.
Fun fact.. Vinnie Paz loves metal =)
DUUUUDE. I saw your other metal video while you were eating breakfast. Downloaded a bunch of As I Lay Dying and Hatebreed. Bench went from 185 to 205 in one week.
Thanks for all the great content, Alan! Keep'em coming!
I have been starting to incorporate this lately, and it has had a great effect on the amount of fun I have in the gym.
Alan, I took your advice and bought my self some Nike romaleos. OMG! My form is perfect now. Thanks bro.
Shout out for metal intro and Ruggedman outtro
Alan, I just want to say thank you for putting the link for the music that you used for your intro...I can’t get enough of Bloodeagle
Seems like every time i have a question on my mind, you post a video with an answer. Thanks for the great content 👍
And I thought I was confused, thanks for the logic
Good job on the sketches.
Nothing better than blasting metal while lifting heavy ass weight.
Like the new style video, as always informative content. Good job Untamed Strength!
weekly exposure worked for me. It gives motivation to continue the sport. Thanks Alan ❤️
5:04 WAAAAAAAR ENSEEEMBLEE
Glad I wasn't the only one hearing that
Song?
@@erikjvr6317 Slayer
Mike tuchscherer does program heavy singles@8 followed by rep work. Frequent exposure to singles makes it easier to gauge progress and gives you confident dealing with heavy weights.
Jawad Ayub Alan’s coach is coached by Mike and borrows a lot from his methods
This channel is the shiznit. Thank for all that you do Mr. Thrall!
nice video improvement! the video quality has been improved and even the voice recording is now smooth! :)
More cooking videos, please
I always do 1 rep singles. Honestly I never liked training/going into the gym, but I decided that I disliked being weak fat dude and damaging my eyes in front of a computer screen even more. However, lifting personal bests is the only thing i like at training.
Right now, i perform them just during squats, deadlifts, overhead presses and bench presses. Usually during my 4th set (the first 3 I consider "warm up sets"), then i proceed to 3-4 sets of 3-5 reps, do 3-4 "supporting" exercises and finish the day with no weight squats/light lat pullovers/light ohp/push ups (depends whether i train legs, back, shoulders and boobies:) ), 3 sets of 30 seconds workout and 30 seconds rest.
Been feeling great since I started this routine, and i put up ~20% to my max for each exercise in 2 months. Sometimes I can't lift the weight, so I just "drop it" (except for bench press, where I ask people to spot me (but if they touch the bar, i never count it), because rolling the bar down/dropping plates at side is not really comfortable, haha:)) )
Gotta recommend this routine to everyone:)
And thank you Alan very much for your videos! I've learned a lot from you - Snatch (though i need to practice it a lot more, but i keep trying!) , squats (always used to do atg, but stopping a bit below parallel is more difficult (as you said!) and i do not round my back anymore) and much more:)
Shut up nigga
Same:))
So glad you've made a video about this, I've been doing singles on deadlift for about a year now and I can say I'm doing great; I don't like volume work and my body doesn't like it either (I do deficit and paused deads for reps though). I mix % and RPE for it, but usually start at about 60-70% and do 15 singles, with the last one a bit heavier, 5kg usually. Next week I use that weight, for 11 singles + 1 heavier single and so on. Got 200kg for a "almost dead" grinder in November 2016, then 220kg in March 2017 and 240kg kinda grinder in October. Hit it relatively easy last week. I think everyone should be doing these, makes you more concentrated for that single lift, plus you think about the form.
Dude your such a beast. Much respect. Love the knowledge gains as well
Hey Allan, been watching your videos and they're pretty helpful. I'm trying to get my low squat form properly but still feel a bad pain in my lower back. Not sure what I'm doing wrong.
1:40 Spirit Crusher !!!
NO GUILT, IT FEEDS IN PLAIN SIGHT
RIP Chuck
DEATH! \m/
Spiiiiritttttt CRUUUUUUAAAASHIAAAAAAAAARRRRRRRRRRRRRRRR
Awesome Video man. Kinda new to RPE training and this will definitely help out for my loads each day.
Always enjoy Alan's videos
Lifting turned me into a metalhead, also what shoes would you recommend for squats and/or deadlifts
Marlin Abogo Vans for deadlift and squats. If you want a raised heel for Squats look into Olympic lifting shoes.
I myself have used a pair od Adidas Adipower for about a year now. I have nothing bad on them. Definietly worth a try. If they are to expensive i think Adidas have some called Powerlift that should be cheaper. Omar isuf has a video on the Adipowers, go look it up!
Vans! And than skate home for the cardio
Marlin Abogo Squat= Adidas/Nike Squat shoe
Deadlift: Socks or Ballerina shoes/ boxing shoes (very thin sole) (you need to wear shoes in a powerlifting meet)
Thanks, I think I'll start with vans/converse (or another flat footed shoe) then when I come into some extra money I'll get lifting shoes. I'm running alphadestinys novice programme and need a shoe that is reliable for squats and deadlifts as I do them in the same workout
Alan please announce the next time you go to iron born so i can meet you pleaseeee
Best lifting channel on TH-cam. Great content
Excellent points. Well presented.
I weight over 180 and im single, ma i a heavy single at the gym?
gingercore69 180lbs isn’t heavy
Dm me
@@puppy8125 for a girl yes it is
Yes
"Does your music suck?"
lol. Best song you could've chosen. Kodak Black would suit it pretty well too.
That you even knew who that was let's me know all I need to know about you.
th-cam.com/video/PUhBykAA0D8/w-d-xo.html ;)
Trasnportin is pretty good
He’s actually the best rapper alive. Y’all just can’t understand his slang. He comes from the gutter and that’s all he knows. To each his own but his old music before he got famous was a lot more lyric driven. Listen to “stand firm” by Kodak and you’ll see what I mean
@Blubber tru
Uncommon Valor, awesome song at the end.
Thanks for the advice too, man. I’m gonna give this a try for a few months to see if it helps me get past this plateau in my Deads
Love the comedic touch
Reminds me of Westside barbell. :)
4:09 Meshuggah!
Yesterday I was at the gym playing World of lies and I immediatley thought of this channel! Great Pavlovian conditioning.
Jedi Mind Tricks in the background at the end 🤘🏻 you fuck with all the best lifting tunes.
Yeah thanks to your and A Baraki's instagrams I have started putting a set or two of heavy singles/doubles before sets of lighter higher reps.
arms are looking bigger Alan!
Unleash the Archers FTW!
Fav band to blast while working out or existing in general
The most creative/informative TH-camr out there 😂😂😂
4:08 Meshuggah Future Breed Machine
Someone's a Death fan. SPIRITT CRUSHERRRR
I heard that jedi mindtricks song in the backround! Thanks for the amazing video
this is just what I needed to hear today...TY
*#MetalSingles*
Stone Bull 0728 those would be rather uncomfortable to wear...
Nice Candledance!
neandrewthal Candlemass
But he was doing the dance of Candlemass.
Doomdance
Started doing the bridge today, was having trouble figuring out my 1 rep max to work out the percentages because I don't have a lifting partner, but extrapolating it from a regular heavy set is a great idea! thanks!
Great video Alan!
What is the benefit of standing on plates when deadlifting?
Patrick Kasprzyk It is called a defecit deadlift it makes it so you pull with a longer range of motion making it more difficult
It also lets the weights know they are beneath you...
Robert Darconte haha good one
Would you recommend heavy singles before or after your working sets? I've been doing them afterward for most of this year, and some singles have already matched my old PR's. When I do them before, I feel more fatigued and like my form is breaking down.
I know you want to hear from Alan, but maybe this will help you. I do concorrent periodization, which means one day is intensity and one day is volume. The 1rep max and other low rep exercises I do on intensity day, and the higher rep ranges I do on volume day. So I would never do them together in the same workout. That's just me though.
I do working sets after my singles. I feel more explosive on my working sets after my single... but im 50
That's not a bad idea.
I figure.. most strength gains are 70-80% of PR... so as I move up in weight I try not to hit a specific number, instead go by how I feel. If I'm close to 90% +/- and that single goes up nicely.. ie- bar speed, then I might jump up a little for my next single, but if I feel a little hesitant about the bar speed (not letting my ego get in the way) I cut off there and drop to 70-75% for my working sets. I always try to leave a little in the tank, and I do not seem to overload my CNS that way, but again I'm 50yo and not competing. Volume kills me, but intensity seems to invigorate me....lol
Same, intensity always invigorates me. However, I don't believe that strength gains are made at 70-80 % of PR. I believe 1RMs do improve strength, and are a very effective way of doing so. I also don't believe that CNS overload is a thing that the majority of people should worry about. There's a pretty good video summarizing how I feel about it if you want to check it out:
th-cam.com/video/CEn_lbafAW0/w-d-xo.html
I never thought I'd see a reference to the Bewitched music video in a lifting video lol. Great stuff.
The most important aspect of Alan’s shared knowledge is to incorporate much more metal into your music life, this cannot be overlooked if you have any plans for future progress in life.
How 2 build janoy cresva physique?
Jonbombs mcfucking do nothing, run gear, eat piss, betray friends 1xF
Meshuggah!!
Future Breed Machine fuckyeah
Since I've seen them live on the tour with The Haunted can't really listen to them while lifting. Disgustingly perfect show. Just standing on the side of the crowd searching for my jaw where did it fall.
Bleed!
Has anyone heard Bill Burr talking about when he went to a Messugah concert?
Using singles as a diagnostic tool has also been really helpful for me during my cut.
Heavy Metal loud as it could be!
Finally a new Video!
What song is at 1:20?
Candlemass - Bewitched
can you recommend more songs like this? thank you!
check out early Black Sabbath, Pentagram, Saint Vitius, Sleep, Electric Wizard, Weedeater, Acid King
If you have the upper body is it harder to build the legs ?
i have the lower body and the upper body is slowly catching up lol
Leon Rraci
Damm,the Science.
It must be tru.
A strong upper body will be beneficial to the squat and the deadlift, so no.
You have the lower body and you have no upper body, you got a problem building...wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper...you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body... No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem.
commenters here don't get the meme
Uncommon valor at the very end of the video. Dopest track ever for hip hop. Vinnie p and r.a. all day. Good job alan
Great video Alan, thanks a lot!
for powerlifting yes. but for bodybuilding?
What are those shoes at 2:02?
sarethums was wondering the same thing
Pretty sure they're adidas powerlift
uncommon valor at the end is one of my favorite songs
CANDLEMASS you are now my favorite fitness youtuber
I took youre advice and im in hospital waiting to undergo spinal fusion surgery.....thanks man!
Which advice of his led to your back issues?
He was obviously joking morons.
ja ty cheers dude.....fancy a bum?
hairyjute pussy..
@@piotrdygas5345 I am crying from laughter right now 😂
CANDLEMASS!!!!
Alan you are a beam of light in a dark fitness industry
Great video happens to be posted on my 1rep@8 from the bridge program
his beard is so thick but I can read through it
hnbnnnnnn it’s not thick. Probably because it hasn’t had a trim in awhile
I love your videos by I have to wait til 1:40 til you get to the meat.
This is great information and it's something I've been thinking about a lot lately. I've noticed people like Mike T regularly hit heavy singles in training but I've never seen or done a program that incorporates them. I'm going to add singles to my training now.
Now this a fucking video I am interested to see/ hear Alan's thoughts on...
Just watched and this is one of the best training-related informative videos I have ever seen on TH-cam. Totally agree with this method in most if not all circumstances of trainees, even novices would benefit from such training principles if supervised and coached correctly by an experienced trainer. This is the way to get stronger and seriously progress because adjustments can be made so accurately after the one - three rep-max is performed/ established.
America as a whole would be in better shape if more gyms played metal.
Kyle McQuillen 🤘
$1 GRAND for a barbell medicine seminar...Will Obama-Care pay for it???
seminars are usually scams. You can find pdfs of any book online for free and they contain a lot more knowledge than seminars
Jedi Mind Tricks! Great tune and thanks Alan
Justin Lascek did a very similar system where he would do an "Over Warm-up" for people that were afraid to get under weights and it was basiclly warming up to a moderately heavy single and then doing your work sets for the day on Volume days of the Texas Method.