5 things I've learned in 5 months of BODYBUILDING

[@stevena8719]

Watching youtube fitness on the toilet gang button

[@The3Lego3Freak]

Watching youtube fitness while eating gang button

[@copeenthuisiast5453]

Watching youtube fitness while eating on the toilet gang button

[@chaosvii4605]

Watching youtube fitness on the toilet and my legs have gone completely numb gang

[@SweatiestToes]

POOP UNTAAAAAAAAAAMEDDDDDSDUGHHHHHH

[@jcdenton2907]

Shit is running down my leg

[@bluetrain69]

I’m 54, I was a bodybuilding gym bro for 30 years. One day after watching Alan on KZbin, I decided to powerlift. I love it! It’s like I’m lifting for the first time again. Falling in love again. Changing routines is very healthy mentally & physically. Who knows, maybe I’ll try strong man at 60:) Keep going to the gym, stay fit and strong, mentally & physically and “train untaimed” that’s all that matters.

[@nizzie16]

An inspiration for all of us! Keep going, brother!

[@adammeade2300]

Similar. I’ve been a martial artist since I was 6. I began adding weight training to the mix on and off for most of my 20’s and 30’s. Definitely gained some benefits, but I favored machines and only rarely used dumbells. When I did, it was for rows, concentration curls, or bench. Never really had any consistency or structure. Now, at 42, I’ve been working with the Starting Strength protocol as the foundation of my routine. Been doing it for about 3 months now and loving it! I’ve tailored some things to my own goals and needs, but bb squats, ohp, bench, and deadlifts are the core of my workout now. I lift 3 days a week, taking 2 days for rest after the barbell sessions. I also add pullups or chinups to every session, as well as hanging leg raises. Then, after my big 2 for the week, I’ll add one accessory day to focus on things that the big compound movements don’t hit as well like upper back, calves, and hammies. If only I had trained this way when I had peak explosiveness in my 20’s.

[@Samuel_Gronkowski]

Top tier comment!

[@limitisillusion7]

I don't think changing routines is healthy by itself. I just think it helps keep things fresh which helps with consistency. I write my own programs, usually 3 phases lasting 3-4 weeks per phase, where I just remove rest days as I advance through the phases to get more volume. More cardio in the first two phases due to the lower volume. Then I change over to a different split and/or swap power lifting and hypertrophy rep ranges. Diet, exercise, and purpose are the cornerstones of mental and physical health. Apply discipline to all 3 and you'll probably be a happy person. Much of that discipline relies on finding a strategy that works for you. I left out the purpose aspect for a decade and was never very happy, despite good nutrition and consistent exercise, but the consistency helped me find a purpose. I wouldn't be here without running and lifting. The exercise is such an instinctual activity that's been very much removed from modern day life. You have to get it done. I started this journey for aesthetics, and that means nothing to me now. I just do it to keep me healthy and happy.

[@adammeade2300]

@@limitisillusion7 Aye. Can respect that grind. Would like to challenge you on some philosophical points as they pertain to meaning and purpose, but if you’re grinding gears in the gym then you’re in a better place than most in our modern society.

[@quyiter]

One thing I really like about bodybuilding training over powerlifting training is that if I'm just not feeling it on a day I come in (no sleep because babies were up or stress from work etc.), I don't feel like I've failed if I'm not up for hitting my top sets. I can still push my lifts to failure or near it and even if my reps are less than what I got on a previous session I can be sure it was still a beneficial session. Whereas with powerlifting that would signal: 'Time to deload and drop the weights back down try again in 4 weeks' with bodybuilding it's more like 'I'm going to sleep well tonight and I'll try again in a couple days'.

[@andee6770]

Couldn’t agree anymore, plus its less stress on ur nervous system so u can bounce back much faster

[@noahcostanza7611]

I so agree with this. Bodybuilding has given me +1s and been productive almost every session unless I'm sick. but a deload every 5 or 6 weeks takes off some stress and I don't really need to worry about doing less for a week it's just a week and back into the fire u know

[@quyiter]

@@noahcostanza7611 I really love going for the +1's, keeping track of that has really given me a renewed vigor for training I felt has been missing for a while.

[@F-Tier_Physique]

Yeah for bodybuilding its like whatever Ill just hit failure with whatever weight feels decent, within reason ofc. Shoulders hurts on chest/pressing day? Ill just change exercises to still get a pump and a good stimulus. However in bodybuilding its also easier to get a little lazy. Ah Incline bench didnt feel amazing today, Ill just do some light flat presses for 3 mid sets instead of 1-2 sets to failure. Ah lat pulldowns feel better right now -> skips doing actual pullups cuz its hard for 3 years.

[@andee6770]

@@F-Tier_Physique Yeah its good to find that balance of achiving results week over week but still using a higher rep range and focusing on hypertrophy. can be hard balancing consistent intesity and being realistic with your body/injuries

[@LarryMarkel]

Alan is the wise philosopher of the fitness community. Dropping wisdom and self analysis for us all to learn from.

[@RossGoneRogue]

Interesting following you since 2016 with the perma bulk "only men are over 200lbs" things through the running and getting cut phase and now looking jacked as hell. This is a really solid physique man.

[@brandonwalker5011]

I feel like "only people over 200 are men" makes more sense in the context of your sentence.

[@angrygoldfish]

This man gets it. I never have bad days; I only have days that aren't great. I never lose more than one rep in an exercise in a week. 90% of the time I either add a rep or maintain reps but with improvements in RIR, control, tempo, etc. That's why I love bodybuilding. No working up to a top set to see whether my bench is bad or good that day. 90% of the time I can repeat or improve upon what I did previously. Muscle building is slow and my program factors that in. I still deload, but that is usually because life gets in the way or because I get sick. In general, no bodybuilding program should require a deload every fifth week. Some will benefit from them, but they're not required unlike in strength-specific sports.

[@zerrodefex]

Yeah I no longer get upset because I had to take some weight off the bar or leave reps on the table because I came in a bit tired and wasn't able to do what I was going in the previous session.

[@techdeth]

Awesome to see your journey, been with you for YEARS now. Amazing how our physiques change as our goals and lives change. Thanks as always for being another point of contact to get me excited to go to the gym every day! 🤘😈

[@zsahe21]

!!!!

[@irish9372]

It’s so refreshing to have someone articulate the same realizations I’ve had over my fitness journey. Thank you for making this, it really helps 💪

[@early20s18]

soy

[@irish9372]

huh?@@early20s18

[@urgamecshk]

​@@early20s18goy

[@VrSword]

@@early20s18 Do you even lift?

[@early20s18]

@@VrSword yeah

[@mattb4251]

Hopped on the hypertrophy train about 4 months ago and 100% agree with this. Using the RP hypertrophy app has made me reevaluate what I considered RPE levels and forced me to progress without having to think too much. Obviously this can be done without an app, but the relationship with what I'm trying to accomplish has felt like a new paradigm. Also, the elimination of the idea of accessories has been awesome. Starting leg day with 4 or 5 sets of extensions feels great!

[@user-ii7xc1ry3x]

Lowkey would love to see Alan in a scientific workout with the RP crew.

[@zsahe21]

Please someone make it happen.@@user-ii7xc1ry3x

[@donjuanmckenzie4897]

TRAIN CONJUGATE

[@buckyhurdle4776]

Dr mike is the shit

[@zsahe21]

Conjugate's ass

[@anssimyllymaki1624]

I was in bodybuilding online coatching for two years. I loved it. Bodybuilding is shuch a fun trainig. Powerlifting is other kind of fun. But it tears your body down. I was in pain training powerlifting.

[@guillermogilthemessenger]

I believe your channel has aged magnificently. Congratulations for continuing to provide insightful and stimulant videos!

[@andrewtate5652]

I havent considered my workouts to be powerlifting, strongman, or bodybuilding, yet I use components of each. My only goal has been to get stronger and more efficient in my movements, to be healthy in 20 years when I have grandkids running around. Every day is a challenge and I feel privileged to be able to use my home gym. Another rep, another pound, another day. A previous comment mentioned the RP app, and that has made programming easier and more enjoyable. Just being consistent and loving the journey.

[@adragonro]

For me it's about doing what feels good/fun while helping my Body to stay healthy as long as I live!❤ Keep it up for all that love U and for your own goals in life💪

[@bondedcarbon]

Definitely agree with no bad days in bodybuilding. It's not just attachment to a lift and the weight and ego, it's also the repetitive stress and possibility unsuitability of the powerlifting movements for so many people that causes the bad days. Bodybuilding gave me the freedom to search for and adapt movements that fit my relatively fucked up body, meaning I can really go for it in my workouts without worrying about my weird pelvic bone imbalance or the fused vertebrae I have etc. I train legs almost entirely with single-leg variants, even on machines and avoid about 90% of the joint pain I used to experience. Am I ever gonna have Tom Platz quads or a 600lb squat? Probably not. But I imagine I'll be walking in and out of the gym for about 30 years longer than I would have otherwise.

[@danburroughs2730]

As someone who has recently shifted from bodybuilding training to strength training (as part of a planned progression), I feel the bad days in my soul. Appreciate your anecdotal experience 🤙🏼

[@vaselinemachine1484]

Been watching Alan for years and he still manages to make videos with messages I didn’t know I needed to hear! Thanks for the years of free useful advice

[@BasementBodybuilding]

Excellent vid, love the new mindset man.

[@ibizavastic1621]

very wholesome video, i have also switched from a powerlifting training to a "bodybuilding"-routine. i went from chasing numbers to having a higher frequency session every day.

[@michaelkelly2783]

Love this perspective. I've beaten myself up over "bad" days many many times.

[@olli408]

It required a lot of me as a human to be able to get out of my old mentality and try to not think of myself as a Powerlifter only. I think I have come far enough to be able to appreciate bodybuilding as more than just being shallow and wanting to look hot. But just as I was starting to actually listen to your words I see that St Anger T-shirt and realize that my mental capacity to change and my ability to reconsider my beliefs has it limits. I can still hear the faint ring of that snare.

[@o-neil]

Lol

[@TheGreektrojan]

TBF its an easy way to elevate your heart rate without the actual warmup. Its like the old dudes going 0.01mph on the bikes, letting the cable news they're watching do the work for them.

[@2caiden4u]

This is why I love block periodization. I'll spend a month peaking for a meet, spend a week getting back into lifting, then spend several months doing what is essentially bodybuilding with an emphasis on sbd. I'll do variations that I have fun with and that are different while doing a plenty of different exercises and I can kinda just cruise and throw on muscle, then when my next meet is coming up ill spend a month or two in a strength block, then spend a month peaking.

[@NeverAlone5]

this is where I am right now. It takes a lot of pressure off by knowing how long to run a program, or focus on a certain aspect of training.

[@LBJedi]

Watching you go through this process is so cool! I’m no where near as strong/advanced as you, but it’s awesome to see you make similar discoveries to the ones I’m making. It’s incredibly motivating and reassuring.

[@silvo305]

Fully agree with everything said! I love training for sport, strongman, powerlifting etc, but bodybuilding style training just me makes me feel good. I also don’t dread it on days when I’m tired or really busy.

[@erikacook7323]

This is why I'm glad I discovered powerbuilding very early on when I started lifting. I actually have always concentrated MORE on taking the accessory movements to true failure because it won't mess me up as badly as, say, blowing out my core with taking squats to failure (...ask me how I know right now 😢). Also, vanity. Lol I will say the slower strength gains as you get stronger, and the more frequent plateaus, get VERY frustrating with strength training. Mentally I do the exact same good day/bad day thing. It can definitely suck when missing a deadlift basically makes you feel like crap for the rest of the day.

[@piyushdwivedi7195]

I started hitting the gym 4 months ago and I'm thankful I already knew about NH, GVS, Basement Bodybuilding, Steve Shaw, Alexander Leonidas & BOM.

[@TCt83067695]

Good luck on your journey btw

[@dezzywikins]

Yeah, you have all the tools you need. Basement coaches me and I have made fucking insane gains. Those other channels rock too

[@dezzywikins]

@@azurnxo2134 Basement Bodybuilding? You can search his channel here on KZbin. He is a beast

[@jugi1231]

​@@azurnxo2134dukenuke, toiletbros, jungletiger10, massivecannons and totherooftren

[@homerdough5389]

Wish the younger crowd would take this to heart. Seems like all they're interested in is your point of "only heavy weight is needed for the warriors to get strong!" mentality. I was the same back in the day, focusing on S/B/D and half-assing the accessories. I got stronger (at a 1RM level) at those movements back then compared to now, but my physique/motivation looks better now than it did 7 years ago, which is odd when I should be recovering "worse" now than before. And I find it more fun to do calisthenics + actually stimulate the muscle instead of hyping up myself up to do a set of 5 (which i still do for DL/Squat, since I'm a little underwhelmed by how much "strength" i lost for those movements)

[@philipmorris6121]

I trained the big three for years before acknowledging reality slowly over time. Bench never hit my chest, just my shoulders and I couldn't progress. Squat form got super shady above three plates a side, I could hit parallel and kept progressing but my quads never felt it. Deadlift, my form off the ground, at an arbitrary height determined by plate diameter was terrible. Once locked out I could rep 200kg for reps, but that first rep was always sketchy as hell, and I never felt it in my hamstrings. Nowadays I do RDL's with a super slow eccentric to feel the stretch, I use a Prime chest press machine all set on the bottom range of motion, I feel the target muscles and perform every rep under control and with full ROM. I do pendulum and reverse hack squats which feel great on my lower back and allow me to touch hamstrings to calves and feel the effort in my quads when my knees go as far over my toes as they can whilst still keeping pressure through my heels. Beyond that my pulling, pushing and isolation exercises are all based around what feels best for the muscle and the joint. Getting stuck in a particular doctrine, BBing, Strongman, Oly, Powerlifting seems to just end up with most people who are not suited for those particular disciplines wasting effort and time pursuing goals that have no relation to their real life. Do those things if you are pursuing those goals, beyond that, take what you like from each, fit it into your programme in a manner supported by research and your own lifestyle.

[@franciswashack89]

I combine strength training with bodybuilding and it works very well for me at 69 years of age. I started training when Sergio Oliva was Mr. Olympia, so I have years of experience. This was a very good video.

[@springpistonriflefeverlone9611]

I'm doing more bodybuilding now, I have always trained all of my exercises just as importantly. I never understood why the bent over barbell row was not as important as the bench press.

[@urgamecshk]

Because 135 is a lot harder than 220 on the cable stack. Bad for the ego!

[@springpistonriflefeverlone9611]

@@urgamecshk Barbell, not cable.

[@tv26889]

It is you just followed to many skinny weak phags doing one arm pull-downs.

[@skandalbanker]

In starting strength the row is an assistance for bench (for advanced lifters). Bench is not just chest, it's total upper body strength (you're using the back too). The press is more important though, following starting strength philosophy

[@user-dn4lg1dv5v]

Awesome video brother. I too enjoy bodybuilding, while including the major barbell lifts. But I'm so over doing my 5's!😂😂 glad to hear training has become fun again for you. God bless!

[@martinbugge6220]

The best workout type, is the one you find entertaining. Thanks for great content, you a beast man.

[@bastardator6229]

Go to the gym and have fun. Train hard and smile. Do your best and do better next time. Thank you for the video!! 💪

[@austin6071]

I really echo powerbuilding as the most psychologically rewarding way to train. There is great psychological benefit from the muscle fatigue and pump from a good bodybuilding workout, just as there is with hitting a PR deadlift. My sweet spot has been averaging heavy compounds overall once-twice a week or less, and then filling out the week with bodybuilding workouts and movement workouts where I use resistance bands to go through any sticking points. I’ve been hitting PRs, looking thick, and having the most fluid range of motion I’ve ever had.

[@AnaGfit23]

Did you make this program/programming format completely yourself, or did you take inspiration from anybody/thing? I’m PL for the first time now, but did bodybuilding a while back and realize a mix is going to be the most enjoyable in the long run. (Also how I tend to train my clients, but I don’t flesh it out as much as a program for myself because general pop (non fitness fanatics) tend to be unpredictable, miss sessions, etc.

[@zerrodefex]

I gravitated towards this as I felt that if I was going to be strong I wanted to also look the part.

[@mistaowickkuh6249]

Has Alan Thrall ever been not humble? What an absolute demigod teaching us over the years for absolutely free right here and documenting his own experiences as proof! If anyone has a right to say "I picked up a lot about bodybuilding discipline in 5 months" that would be Alan for sure (and athletes in his calibre of course). Imagine a world class guitarist, shredding on 9000 metronome and melting faces then they decide picking up a bass guitar. They would get to the advanced level with that new instrument in much less than a year for sure, unlike a beginner starting from scratch. I've seen examples of this and musicians being humble, saying "I'm still learning". This is the kind of behaviour that oozes confidence. It commands mad respect!

[@garethjudd5840]

I've competed in power lifting and strongman for 40 years. I did a side plank Clam shell for the first time yesterday. You are never to old to learn new things.

[@aclimbatize]

Some really great points and realizations here. I'm a pretty competitive person, so back when I was doing powerlifting and later crossfit, every workout felt like a competition with myself and everyone else and it was exhausting mentally. My transition to bodybuilding has been really refreshing because as long as I get a pump and get sore the next day in the muscles I worked, I know I put in good work and it doesn't matter if I didn't got that extra rep, or put more weight on the bar/stack. It's surprisingly freeing, and I'm almost always psyched to get back to the gym as soon as my soreness from the last workout has waned. That and my ADHD brain loves it!! If I get bored with an exercise, rep range, volume, I can change it up and not feel like I'm setting myself back somehow. But at the same time, moreso than crossfit, it feels like I can still keep track of my progress even if I'm changing up my exercises every few weeks/months. Also, as I get older, injuries become more and more of a concern. Because I'm no longer lifting weights that are best for 5 reps or less, the weight on the bar is less and the control is far more important. Basically bodybuilding for me is the art of making lighter weight feel heavy. In doing so I reduce my acute and overuse injury risk as well as systemic and joint fatigue. If you feel burnt out with powerlifting, seriously consider bodybuilding, you might be surprised just how much you enjoy it!

[@AntonisK27]

The thing with strength is that it is a skill. And as any skill, dedicated practice of it in large and intense amounts will best train this skill. To be able to support this practice one of course has to do supplementary training, like powerlifters do hypertrophy accessories for example. To get the best amount of practice approaching the competition however this supplementary training needs to be reduced to a bare minimum such that performance can be maximised for the planned competition. This is how periodisation works. It might not be as apparent for powerlifters or strongmen, but peaking into a competition you might be really prepared for what you were training for but you are losing fitness in so many other things. It is completely normal. Getting attached to certain numbers or performances is an illusion of the past.

[@nyguy5370]

A lot of what you said is why I started training using a conjugate approach. SBD lifting all the time got old and stagnant. Now, I don’t do the same variant of a lift more than once every 3-4 months. I started when I was on a plateau in my deadlift. By training conjugate I could claim a PR almost every week on my max effort lifts. That truthfully feels great. I also noticed that if I do the dynamic effort work right - Im sore AF the next day or so. Yes I need deloads every few weeks, BUT the accessory work is basically body building and I consider the accessories to be as important as my main lifts. But who knows. Maybe I like so many others will eventually migrate to a more aesthetic oriented program. Then again, maybe I’ll be chasing Rudy Kalub’s records in my 70’s. However it develops and wherever it takes you, me, or anyone else - its a great journey, and I have been enjoying watching yours.

[@iangraham-white5717]

Conjugate training is the closest form of strength training to bodybuilding according to Natural Hypertrophy… Addressing weak links with variations is a great way to build base strength

[@zerrodefex]

I realized early on that if I only did the Big 3 like some kept telling me to I was going to get bored fast and gravitated into a powerbuilding approach adding accessories and other movements into my routine.

[@iangraham-white5717]

@@zerrodefex This is the way (or at least more the way than minimalism)

[@Stang_Gang_8]

I’ve found a lot of the same things have happened to me in my training. I’m still focused on chasing my powerlifting goals, but in the last year or so I’ve found a ton of value in implementing a bodybuilding approach to my accessory work. Also just being free to hit whatever exercise I want or weights/reps that feels good for the muscle group I want to hit is so much more sustainable in the long run.

[@buckeyelevi]

Everything you said in here, particularly about powerlifting and strength lifting after 12 weeks leaving you exhausted and needing to build back up to the same weight, is why I’m about 12 weeks away from just switching to bodybuilding and not caring about numbers anymore. The stress on my body is just so much. I’m trying out Candito’s new 8 week program and so far it’s very low stress so I might be able to handle it, but I’m growing very sick of leaving a powerlifting workout exhausted, mentally and physically, having added next to nothing to the bar from the week before. At least with bodybuilding, I can do similar movements, but chase a pump and so as long as the muscle feels worked, even if I don’t feel tired, I’m good. We’ll see what happens. What I need is a good bodybuilding program that’s only 3-4 days a week and doesn’t take forever in the gym. We’ll see what happens.

[@pmnt_]

It feels so good to get confirmation of that 12 weeks grind here in the video and in the comments. I walked the powerlifting path for years from 5x5 to 531. Even with all the programmed deload weeks, it seems like I couldn't run these programs for longer than 3-4 months, often failing right before the next PR. I really considered giving up lifting as a whole. I started a bodybulding program, week 10. Wish me luck.

[@drewzerTV]

I'm going through a similar journey. I've been enjoying more body-building training lately, too. Thanks for the video.

[@jingjingabawi8988]

You're content, thats why you like bodybuilding. You've proven to yourself that you can be big, strong and vicious and now you just prefer the feeling of training without risk. Nice

[@CBMof0]

Just wanted to say thank you for your video about lower back injuries (from 2017). It really changed the way I've dealt with injuries and niggles, and helped fix a nasty back injury sustained on deadlifts.

[@ChrisHalpin-w8k]

Awesome Vlog, thank you Allan. Im 51 and also feel like weight training is my meditation.

[@darthghitza8037]

Man, these last 5 months of bodybuilding is really showing on your physique. Good job 👏

[@dividendking3686]

The progression stress went away when I started doing bodybuilding. I still progress just fine. I'm stronger now mid bulk than I was at peak bulk last time but I don't stress progression anymore. 💪🏻 Good to see you doing great! Also, haven't needed a deload since switching to bodybuilding 👌🏻

[@rogersingh6189]

Bodybuilding style workouts allow for better recovery time for me especially if doing other activities like jiujitsu and running.

[@finallychangedthis]

Alan inspired me to just try out this whole bodybuilding thing a few months ago, and it’s crazy how much I’ve identified with this video without realizing (while also gaining a noticeable amount of mass in my shoulders, arms, and abs). Training is fun again, numbers are consistent, and I have less aches and pains. Who woulda thought when I was convinced sbd specificity would get me jacked even as recently as 4 months ago lol

[@Gusman27]

Amen brother. I learned that bodybuilding is for me about 6 months ago. Age 47 and feeling awesome since stopping the power lifting.

[@stevena8719]

Alan, very curious how you set up those banded handstand pushups. Please xplain Senpai

[@liamhowatt5342]

That first point resonates with me. Its nicer mentally to just try and get a pump instead of worrying about performance

[@tv26889]

Pump doesn’t equate with overload. You have to keep performance up on the exercises you choose whether you’re a physique athlete or strength athlete.

[@Sergio-rq2mm]

I am by no means a professional as a strongman or a bodybuilder, but I do love it, and have been doing it since 2008. Coming to strongman & powerlifting after building a foundation in bodybuilding, a lot of what you are saying resonates with me. However, in my case since I came from bodybuilding, I have taken a lot of what you are saying for granted. Its really interesting to me to hear your side, coming from strength training to bodybuilding, and makes me wonder how much of this stuff we have internalized along the way, and how much it affects our performance and recovery.

[@TERAFIT8999]

honestly as someone who wants to be decently healthy and good at everything it is such a relief to hear you talk about the functionality of your programming! yes yes there is optimal but like whats practical? i dont have 2-3 hours to do all that at the gym. its all about balance🙂

[@Amivgr1]

Im absolutely with ya on this one mr. Thrall. If its not how you make a living, training is supposed to be fun and something you look forward to. When I go to the gym i always just go and train My BODY not My squat, deadlift etc. Just exerting My self and throw in some hill sprints. Never felt better never looked better.

[@peteh81]

I agree with you. Its like meditation for me too…. I dnt want pressure in gym, its my time to relax plus i have plenty of funcional strenght and fitness from bodybuilding training so i can do all the other sport hobbies i have

[@Pablo-sz8xn]

My dude you perfectly summarized my love for the gym.

[@MichaelBravine1]

Super inspiring and realistic stuff man-

[@BlumChoi]

Hi Alan, Just wanted to say that I love you channel so much, been following it for around 5-6 years, first video I watched was a deadlift guide or a squat guide haha. You striked a cord with me, being a natty, a vetran (I served in Israel military) and a family man. Lots of love!

[@AnthonyVenmans]

Alan, the point you're making at 7:50 min about peaking and building is exactly the same where bodybuilders struggle with when it comes to building muscle / gaining weight and cutting the fat after while being in a calorie deficit.

[@Janoy_Cresva]

Going through a terrible lower back injury where I've barely been able to train for the last 9 months now, your description of good and bad training days is so familiar. I can't wait to get back to training, just for the simple enjoyment of it. If my back ever does heal, I will definitely take more of a bodybuilding approach so I don't get stuck in the mentality of always having to hit big numbers and have good day (which is what led me to fracturing 2 vertebra and 3 herniated discs)

[@minty0615]

If it's not prying, I'd be interested in what type of program you were doing back then, and what caused the injury? I just tweaked my back doing squats (have been just doing squat/press/deadlifts, SS style). Have tweaked it before and recovered quickish but this time there was sciatica that sidelined me from doing almost anything (like walking) for almost two weeks. I think it's nowhere near what you went through (will find out more about how recovered I really am later today, first workout attempt -- at very light weights). I have always struggled mightily with form on the squat (tending towards ugly good-morning squats) and with pushing it too hard and would like to hear your experience, it could reinforce that I should change my approach, maybe to more like what Alan's doing (plus I'm 67 so I should probably be extra careful).

[@j.a.6866]

Nice! Looking good brotha

[@CKaiser5517]

This makes so much sense. I have also been doing a bodybuilding style training for a few weeks now. I do like the variety and the pump. Thanks for the great insight, Alan.

[@TCt83067695]

Been away from this channel for a while so i felt warm and fuzzy hearing the outro again. My favorite. Ftr I was never a powerlifter but I can confidently say youre just in the honeymoon phase Alan. Lets have another video after a full year 😊

[@bobu4055]

I really enjoy how hard Alan tries to choose his words wisely and explain his thinking to try and keep the trolls away

[@porqpine53]

That handstand push-up rig with the bands you got there is elite. Never seen that before

[@TheBcoolGuy]

I think I've managed to learn a lot in the relatively short amount of time I've been lifting. I've for a long time believed that you need to do a lot of building up of muscle, that you can't just get that from heavy weights. That doing sets and reps, getting training in over time, is very valuable, because that extra muscle will allow you to be as strong as possible in the future.

[@Soccasteve]

Huh? Not sure I follow.

[@TCt83067695]

​@@Soccastevesyntax was a bit off but I think what they're saying is max rep exercises are not as effective as doing the grind of multiple reps which is something, as I inferred, they feel you can only get from bodybuilding. Hope that makes sense

[@takeiteasy8847]

Bodybuilding definitely also has some mental challenges. Some people feel like certain muscle groups are not responding to the training quite as they hoped or they develop body dysmorphia all together. Just because you are not so fixated on numbers doesnt mean that you cannot put pressure on yourself.

[@sonicwave32]

I definitely enjoy the flexibility that comes with not being attached to the Big 3 (or 6) Lifts, very useful in crowded gyms where you can't afford to wait for equipment.

[@maxrfat2fit]

This video couldn’t have come at a more perfect time. Completely quit powerlifting due to burnout which I thought I would love forever a couple weeks ago and started bodybuilding and just coaching myself. It has been such a refreshing, mentally freeing and amazing time so far, feeling better in and out of the gym. Nice to see this is a normal thing. Great video Alan.

[@orcale52]

Bro you're the mind of a generation. You worded my thoughts in the last 2 years exactly. But to expand on it, bodybuilding training in reality is just general training - you aspire to get stronger in many different movements and give focus to all your muscles. It's called bodybuilding because competitive bodybuilders train like this, but it's strength training just as any powerlifting program. Strength doesn't begin and end with SBD or other competition lifts.

[@rbarreira2]

True. Strength isn't just 1 rep maxes, but it has become associated with that unfortunately.

[@tv26889]

Yup. In order to gain muscle you will have to increase the load and get stronger on the exercises you choose. Muscle and strength aren’t mutually exclusive.

[@jerrynash8920]

Alan. Thank you for the video. You gave this older man a lot of food for thought concerning the different worlds of strength sport; including bodybuilding.

[@cindykyle3551]

Thank you. Ive been listening and watching your tips and tricks for years. You have inspired me during my heavy days. And have given me the ok to have grace with myself and to keep going. I have powerlifted for the past 8 years or so. I love going heavy, but my body has been back firing on me lately. I am a homeschool Mom of three and i need my energy to go towards my family. But i can have a good day lifting in the gym too. Thank you for your encouragement always.

[@perhaarberg6809]

That’s what I like about mixing strength and builder focused training. Always some progress in one way or another

[@kozmo7]

Looking jacked my friend. I started powerlifting around when you did but switched over to bodybuilding overtime and kinda stuck with it by accident. I still lift heavy but it allows me to do more things and I also love looking more sculpted while still having plenty of strength. Also, I just program strength mesos if I want to push strength and take a break from building. It’s a win win. PS, as you become more advanced, your required set volumes go up along with the weights and it very much has a similar effect of “breaking past the wall” in order to get training started that you described with strength training. As someone who has done both, they both equally are tough as shit except I tend to vomit more with bodybuilding when sets get super high and the muscle feels like it’s being completely destroyed. Different kind of pain but still pain! Good stuff

[@TheSiliconeslick]

Good video and I agree with your opinion. One of the most rewarding things of body building training is when you put those v neck Tshirts, polo tops, and even filling out a hoodie. I grow more body building training than chasing numbers on the bench, squat, and deadlift. It's less mentally taxing body building training too.

[@wilaustu]

Your closing comments on why you love lifting almost had me tearing up a little. Thx

[@eitonkamelgarn9150]

Love your videos! Suggestion: show yourself entering into your log .

[@THEDOPEYDAISY]

Westside Barbell have been incorporating bodybuilding movements forever, Louis was a wizard.

[@davidburnham5098]

Yeah dude I get it going through the same thing , it’s all the same as long as your pushing yourself and enjoying looking good and strong Alan.

[@eboreawano8470]

He's such a chill dude

[@ryandeffley7652]

This is what I'm moving towards as well. More work in 8-12 range, a bit more isolation/machine, supersets, and avoiding training to failure. I still enjoy heavy sets of 4-6 reps and training for strength. But now that I'm in my early 40's, I care more about longevity, quality of life, and mobility. I maintain a bodyweight of 210-215 pretty much year round, and I can hit 10 strict pullups with full pause at top and three sec negatives to dead hang. But I'd love to get to 15-20 consecutive strict pullups more than I care about building "gym strength." Goals change with age and experience.

[@Bleachdemon88]

I do like testing reps as opposed to ORM. A one rep max is fatiguing and can be rough on the joints. Going for a ten rep max tho is less taxing (as long as you gauge your strength appropriately) and can be done more frequently and trains a different but just as important strength spectrum (10 reps trains more endurance than a one lift max and to boot is a great hypertrophy rep range which is great for muscle building).

[@RoidfreeSenior]

Yeah, I could see where in BB it is not as easy to have " a bad day" as the goals are less about hiting certain weights on a given day

[@ArneAsada69]

@0:25 what’s the point of lying on the angled bench like that to do dumbbell curls? To remove body English out of the movement?

[@jeffreyabelson7171]

FWIW, you're openminded approach the exercise has helped me get past my rigid adherence to certain lifts and those lifts ONLY

[@TRoninYT]

I never thought about the whole never having bad days bit, but after you said that I reflected and realized it rings completely true. The really big one though for me also as a father, is the amount of time it takes. Recently I've been doing a cut for the past 4 or 5 months and most of my training has been a grand total of 4 HOURS of training a week due to usage of lots of supersets and giant sets. Beginning a bulj tomorrow and I'm looking at adjusting my training to be a total of 6 hours a WEEK. Knowing I can get all I need to do in such a little bit of time means I know I have more time to be with family

[@urgamecshk]

Train Heavy Duty.... Less than an hour a week

[@TRoninYT]

@@urgamecshk doesn't work that way. Training intensity is a great lever, but can't be the only one. NO top level natural bodybuilders get by on 1 hour of training a week

[@carsonkrueger3661]

After doing years of strength type training in the 1-6 rep range, mostly compound lifts for football and more bodybuilding style workouts in in the 6-20 rep range to failure or near it, i would say the latter is more mentally difficult and painful. 3 reps of squats or bench usually doesn't cause a lot of muscle pain and is pretty straight forward, you either get the weight up or not. 15 reps of squat has the legs absolutely on fire, has the heart rate way up and you really find out your mental capacity to push your body through the pain and difficulty to try one more rep.

[@HenchPig]

Powerlifters should train more like bodybuilders. Muscle mass itself counts for around 85% of your total strength. The rest is neurological and technical. This is why I love conjugate or 531 type programming. Hit a heavy top set on a big movement and just do bodybuilding work. This is true Strength Training and how many old school powerlifters trained.

[@tomsettles6873]

Bodybuilding training feels so much healthier on your muscles and joints. I did PL training for 3 years and my shoulders, elbows and knees took such a beating as I got a lot stronger. That was 10 years ago and I still feel it on those joints.

[@andreasmorin2633]

great shirt from Death (10.40) and nice to get your insights to the change in training with your level of experience

[@ianwoodaudio]

Thanks for posting this. For Recovery reasons I switched to a bodypart split, and will admit I've been treating arm day as my "easy day". I'll go into it with more focus on each rep. Thanks for all your help and anecdotes and instruction over the years.

[@59Lassen]

Hey Alan any chance we can get a tutorial video on turning old band tees into muscle tanks 😂 mine are getting holes in the back from low bar squats

[@the.natural.guy.]

What an absolute pleasure to listen to. Great video, Alan!

[@DrewPeabawls]

I love you have the thoughts of saying “sets of favhe” for the people that resonate.

[@jeffreywilliams6386]

You're a solid thinker and a great writer, Alan.

[@cactuarking4138]

Nice shirt fellow metalhead. Your shifts in perspective over the years have been inspiring. Thanks for documenting your journey

[@mrguy7582]

One thing some people, mainly athletes miss out on by not doing bodybuilding is thinking that powerlifting or strength training is best for athletes.. YES its great. The problem is that most of us athletes who start lifting have some imbalances and bad habits from our sport. As a rugby player I could start out lifting like 160-170kg deadlifts, squat 100kg and bench near 100kgs. BUT, the rugby mindset of "DONT GIVE UP FIGHT THROUGH THE PAIN" and some imbalances really got me injured doing low rep training. Bodybuilding is great to learn some discipline, when I say discipline I mean learning when to NOT go too hard. Most of us athletes don't have an issue going hard. So doing like 70% of your 1rm or 60% it's kinda chill (besides the burning pain of lactic acid). And you get to isolate your imbalances. My imbalances were glutes and posterior chain, so bodybuilding has helped me build that up and fix my knees. Also, most interenet people think machines are bad. They're AMAZING for athletes with imbalances or parts lagging behind. I have converted to bodybuilding and ive found my passion for the gym again. Not to mention I look better

[@CBMof0]

I like powerbuilding if you like strength. Good focus on SBD, but then really focus on accessories with squeeze/TUT.

[@OutlawsBebop]

Bodybuilding is just plain fun too

[@GreyRock100]

And always remember - learn untamed!!