I used 5 x 5 back in the 1960's and trained 3 times a week. That allowed me to set 7 state records in Olympic lifts. I also used 5-3-1 way back in the 1980's and did my best squat ever at 48 years of age. Thanks for your great videos.
@ccstarz195 жыл бұрын
That’s awesome. Thanks for sharing
@woffe80945 жыл бұрын
Sauce?
@tyler79925 жыл бұрын
Um how did you run 5/3/1 in the 80’s when Wendler didn’t even create the program until the mid 2000’s lol
@austinmiller68375 жыл бұрын
What was your squat
@elreydelmundo13435 жыл бұрын
@@tyler7992 he probably did that before it was named. None of those guys "invented" it, they just patented it, more or less.
@AlanThrall8 жыл бұрын
Hey guys, I always get asked about Starting Strength. I would HIGHLY suggest buying the book and reading it from cover to cover. Not only will you learn a lot about the main lifts, you will learn everything you need to know about the program. Don't form an opinion about it based off of some washed-down, free template you found online. TRAIN UNTAMED!!!
@characterstrength8 жыл бұрын
Alan Thrall 100% agree, actually learn the programme and then do the programme, sound advice :)
@Heatherhill6668 жыл бұрын
Alan Thrall yep! reading the book gave me a huge insight into the main lifts
@JackT98118 жыл бұрын
Alan Thrall unfortunately the book is very expensive to buy if you're from the UK
@characterstrength8 жыл бұрын
JackT9811 Eh?! It costs £20 on Amazon. If you won't spend that on your lifting career you're a lost cause.
@ahmarcamacho84048 жыл бұрын
Alan Thrall Alan could you review madcow program.
@dev4statingx908 жыл бұрын
I'm doing strong lifts right now, if anything I love the convenience of the app, makes it so easy.
@kirktitgen63954 жыл бұрын
Thank you, Mehdi for pointing out the app.
@ayylmaoabo97064 жыл бұрын
@@kirktitgen6395 HAha Screw u, I am Mehdi
@SniffingOzone4 жыл бұрын
Ev ccx vcr dvvvvvf vs d
@raul6734 жыл бұрын
@@kirktitgen6395 right 😒
@jeffreybabino81614 жыл бұрын
Hi I am doing strong lifts 5x5 medi I use the app
@TheSparrtan8 жыл бұрын
As someone who's been into fitness for a long time but is a (very) novice lifter, I cannot stress enough how important Alan Thrall's tips are regarding stalling on the Starting Strength/Strong Lifts routines. I'd started SL once before but got discouraged and eventually quit. I went back to it a few months ago and this time have easily surpassed the points at which I had been stalling before. The only change I made this time was putting more effort into how much I eat (and what I eat). I've failed a progression a couple times this time around, but so far have been able to get past those failed progressions by simply renewing my commitment to eating more and trying again. Thank you for the tips, Mr. Thrall. Your videos have been a major contributing factor to my being able to stick with a lifting routine.
@nickentros5 жыл бұрын
I did 5x5 until I couldn’t progress adding weight each workout cause things got too heavy, so I switched to 5/3/1 and got to a 1rm 440 squat, 225 bench, and 405 deadlift. Then I got married and graduated from school and life got in the way and I totally fell off of training. Yesterday I just bought myself a barbell, bench and a rack and about ~400lbs of plates and am ready to get back on the program. Life is better when you lift
@craigstephens19958 жыл бұрын
As a 54 year-old, I've lifted off and on since I was 16. Would get semi-serious for awhile, then lose interest. Lather, rinse, repeat. Earlier this year, I stumbled across StrongLifts 5x5 in my latest attempt to get started again. That's when I realized that I didn't want to look strong, I wanted to BE strong. So I poured myself into 5x5 and got hooked. Then mid-year, I switched to 5/3/1. Just finished my 4th cycle. I'm loving it. Doing the main lift, BBB (using alternate main lift), and then usually a couple of 3-set assistance routines. I'm far stronger now than I've ever been.
@philstef113248 жыл бұрын
I've been following the Beyond 5/3/1 for 37 weeks now and I must say: It's a damn good program and I highly recommend it to anyone looking to build strength.
@tjravend2 жыл бұрын
Woh what was your progress? That's a hell of a long time to stick to a Program
@SgtPUSMC8 жыл бұрын
Thanks for the honest and informed review. I've found most people who dump on Starting Strength don't actually know much about it, or they seem to have some kind of personal beef with Rip. I started with Starting Strength over two years ago and as a 50 year old guy I found the simplicity and straighforwardness of SS refreshing and my progress was motivation enough to keep me going. I found it necessary to switch from SS to the Texas Method when my squat got to about 325 and deadlift was 335. I'm now doing more of a powerlifting program (no, SS is not a powerlifting program and Mark Rippetoe doesn't sell it as such) and I've now got my squat and deadlift over 405. Anyway, thanks for the great content and from a former Marine (1/9 and 2/1), Semper Fi!
@angrykoolaidman8 жыл бұрын
That's what I love about 5/3/1: once you calculate your percentages, you don't have to think about much aside from accessory movements, just go lift the weight. When it starts getting heavy, test your max and reset your percentages. I did 5/3/1 for two years and made a lot of progress before I decided to switch it up. And now I'm thinking about starting it again.
@Chankeypathak9 ай бұрын
Is it ok to do same 2 accessory exercises in 5 3 1 for beginners program? Like only do tricep extension and bicep curl for all 4 weeks?
@angrykoolaidman9 ай бұрын
@@Chankeypathak I can't remember the accessory work specifics for the 531 beginner program, but I don't see why it would hurt to throw in a few light sets of a couple of accessories for each main lift.
@liamjohnson78872 ай бұрын
Did you do boring but big along side it? I like the sound of 531, but my time is limited and wouldn't have much time for assistance exercises. I guess what I'm asking is could it work without?
@angrykoolaidman2 ай бұрын
@@liamjohnson7887 Nope. It's been a while, but I'm pretty sure I was doing bare bones, OG 5/3/1 with an accessory or two each day.
@liamjohnson78872 ай бұрын
@angrykoolaidman thanks for the reply 👍
@nicolasnormand94358 жыл бұрын
I love the diversity on this channel, plus it's always solid info and entertaining. One of the best for sure!
@Will-ge7ri3 жыл бұрын
What diversity? It’s one white guy. Diversity is when you have people of many colors other than white saying the same thing.
@kNowFixx3 жыл бұрын
@@Will-ge7ri hahaha
@TheUnholyPosole8 жыл бұрын
I use to train with 5/3/1, got up to a beautiful 1 rep max of 445lbs on bench @ 215lbs, taking only creatine. Then I realized how much fat I put on from decreasing cardio and focusing on strength. So I upped my cardio, stopped making strength gains since I was caloric deficit, which turned into me injuring myself from lack of nutrition. Which made me stop training, which led me to getting fat. Which made me do more cardio, which made me weaker.
@anxietydisorders59175 жыл бұрын
wut
@tyler79925 жыл бұрын
If you have the muscle mass to bench 445 at 215 there’s no way you were that fat. 20% bodyfat at the most
@Dankdalorde5 жыл бұрын
Lmaoooo
@w_4ca4 жыл бұрын
You didn’t have a lack of nutrition because you started doing cardio
@literathos31714 жыл бұрын
So I better stay fat and strong
@Yusuf11878 жыл бұрын
My dad got up to a 185x8 OHP (cleaned off the floor like Alan did there) by just doing the same workout 3 days per week for 4 years until he was 18 (after which he just did calisthenics in college). He would just do OHP 3x8-12, Bench 3x8-12, then like 2 other exercises for back and biceps (plus being active outdoors hiking and canoeing). He says he would do 3x8 then keep increasing the reps until he could do 3x12, then he'd add weight and start from 3x8 again, so it had some automatic periodization built in. So it's like Alan said, anything will work as long as it has a logical progression scheme and is based around fundamental barbell lifts.
@mnikhk8 жыл бұрын
yep
@altuber99_athlete7 жыл бұрын
This is how Danield Valdnal, from +FitnessFAQs, does weight training.
@agmt2336 жыл бұрын
I was thinking "185? That's not much, I could press 160 not long after starting powerlifting" Then remembered that 185x8 is a fucking lot more than 160x1.
@mrwiskerz6668 жыл бұрын
I absolutely adore 5/3/1 I did it a few years ago made amazing progress on deads and squats but since I was losing weight my bench and press were stagnant and I eventually experimented with other training styles like sheiko, cube, destroy the opposition, my own methods and I realized what I loved and what made 5/3/1 amazing was that PR set and that do or die mentality when that set comes up and then following it up with whatever assistance I can manage. I've been blowing PRs outta the water for 3 cycles now and have no desire to stop.
@joshjohnston73888 жыл бұрын
I'm new to 5/3/1, but I'd been researching it for months while on a 12-week program. I LOVE that there are so many variations. I came from body building, doing 25+ sets a day per body part, 12+ reps per set. I got lean and awesomely aesthetic, and yes I got much stronger on my compounds too, but not as strong as I'd like. The max rep set plus the volume you can add via assistance really gives a lot of bang for my buck. Yesterday, I pulled a triple on the dead lift at my former 1RM, and didn't even hurt myself! Just today, I got five reps on my former 1RM bench. I might have been able to pull a sixth rep, but I don't have a spotter and I dread the roll of shame.
@mrwiskerz6668 жыл бұрын
Josh Johnston once you really just start competing against yourself, eating for performance and only doing the necessary assistance work you can really get it goin. also if you join Jim's forum you can see some shit that he's gonna include in the next book that's really amazing for upping the volume and making continuing progress.
@joshjohnston73888 жыл бұрын
I've read quite a bit of what he's written on 5/3/1, and will buy the book. I'm getting enough out of it that I should really throw the guy some money and buy his product. I'm just about to intermediate numbers for my weight, and I've only been at lifting for a couple of years. I'm old, back in college, and working, so I appreciate Jim's "more for less" approach. Thanks for the tip on the follow-up. I wasn't aware he was giving out tips on development for free, other than the many articles he's written. Just the change in training style has netted me a ton of progress, and I've only been at 5/3/1 for a few months. I'm already used to a performance diet and sleep schedule.
@mrwiskerz6668 жыл бұрын
the forum s have a membership but it's purpose is too keep trolls out, it's one of the best online communities I've been a part of. everyone on there does their best to give a good response or give props for the best responses and you can get input right from Jim himself too. he answered a question I had about prepping for a meet in wraps just a few days ago. really it is a great program.
@SinnedNogara8 жыл бұрын
The thing about Starting Strength lacking volume is pretty true for me. I can get 3x5 to work for squats but I stall out pretty quickly if I only do 3x5 for bench. I started doing 5x5 for upper body (last set is an AMRAP) and 3x5 for lower body that works alot better.
@Carmador8 жыл бұрын
I LOVE THE TEXAS METHOD. been doing it for almost 4 weeks now and my squat and DL keep going up when I kept stalling on 5x5. I'm re-hyped for the gym because of it!
@SteveEsp38 жыл бұрын
Been doing 5/3/1 for 5 months now and I love it, making consistent strength progress and by doing repeating cycles of the "boring but big" 3 month challenge I've been gaining decent size as well, doing 5×10 at 50/60/70% 1rm is a real test of willpower.
@B0l0joe Жыл бұрын
Boring but big kicks my butt. Easy to program though. However I switch it up, eg. I do my 5*10 of deadlift on OHP day and vice versa, otherwise I feel too burnt out.
@canefan172 жыл бұрын
I love how boring SS is. I’m just happy watching the weight #s go up each week.
@arcticfoxsa6 жыл бұрын
I'm a big convert to SL5x5. I know it gets bashed as being a knockoff of SS, but it worked wonders for me (at the end of it 1RM squat 195kg, deadlift 210kg, bench 150kg, OHP 95kg. More than double where I started out across the board). Also, since you start with larger volume and later on cycle to 3x5, then 1x5 it gives the program a lot more longevity. Also, what people gloss over is that if your lifts stall three workouts in a row, you're supposed to deload the weight by 10%, and only cycle to fewer sets after three cycles of deloading at the same weight. Sticking to what Mehdi said to the letter kept me on SL for just shy of 2 years. I tried the 5/3/1, but after 4 months I actually lost weight on my 1RM. I cycled back to SL to rebuild it. These days I do my own weird thing.
@andrewthebeast37165 жыл бұрын
Wait so what is your ss program look like
@lambdog768 жыл бұрын
Great clarification. Big takeaways are consistency (you get out what you put in) so a structure helps, eating (got to fuel the machine), and sleep (need to rest to repair and build).
@RobinMeineke7 жыл бұрын
In the Book "Practical Programming" are ways you can adjust "Starting Strength" and the "Texas Methode" to make it work better and longer for you. Such as adjusting Volume and Rep schemes and having smaller Progression using Micro Plates.
@srenjensen72086 жыл бұрын
kzbin.info/www/bejne/qHfFknWNqsikick
@zakkery19888 жыл бұрын
Just started doing another run of your basic and having a lot of fun with it and seeing progress. I get the feeling watching this its sort of worked out around everything you like and don't like about other programmes you have done. Look forward to what the intermediate programme has in store, cheers dude!
@FrancescoPirrone4 жыл бұрын
Very useful content. Not the first time I watch this channel but the first time I watch it with the precise aim of identifying a starting point for my first strenght program.... I am loving the fact that "we gotta eat a lot of food", you don't mention supplements.....coming from many BB and fitness videos I find it quite refreshing. Nothing wrong with supplements but I like your approach.
@Davotheledge7 жыл бұрын
1:40 was waiting for, 'Always.......remember to train untamed' lol
@benfoushee31427 жыл бұрын
This series is great. Great idea to evaluate common programs, and you do a great job of describing the important aspects. Really wish I had these videos years ago
@TheBlooRayChannel8 жыл бұрын
I love the Stronglifts 5x5 program. My body responds to 5 sets of 5 really well too, plus it's nice to work out 3 days a week when you have a busy life. I have made subtle changes though. The arms get a bit left out so I do two arm workouts at of each session. Biceps on Day 1, Triceps on Day 2, Biceps again on Day 3 etc. Love it. With biceps it's barbell curls and seated dumbbell curls, and with tri's it's the overhead tricep extension and rope pushdowns. Incorporating some tricep work has massively helped improve my push exercises. There's no need to change either. And I can't lol as my gym isn't particularly equipped. Happy overall. For all you fellas starting out, good luck!
@AL-zu3mn6 жыл бұрын
how did it go after a year?
@GOD-ck8ks6 жыл бұрын
hes dead i think
@mnfarmer19846 жыл бұрын
Alan - I really like what you said at the very beginning 0:30. I think that really sums it up and its the part that be difficult for some individuals to either admit or accept. As one of my favorite old timer bodybuilders likes to say "The secret is, there is no secret". Thanks for posting.
@omarkerknawi51848 жыл бұрын
The funny thing is, I gained a lot of strength doing HST (Hypertrophy Specific Training) which is a routine for bodybuilders. So what I want to say by that, you can also do well on a programm that isn't necessary a strict strength one. Just figure it out what suits you the most :) greetings from Germany Alan!
@joshjohnston73888 жыл бұрын
I started out on a body building program. Put in a couple of years. I look great. Well-proportioned, nice and lean. Of course you're gonna make strength gains if you're picking up heavy things for fun on the daily, just maybe not as quickly as if you're on a strength-specific program.
@mnikhk8 жыл бұрын
Congrats, if it had built in progression and you picked the right weights it works, but most people do same wts for years on hst without altering the program or just bandwagoning on latest stuff and become gym rats
@roberta63608 жыл бұрын
Thanks for another great video. Very helpful since I have been reading all three methods and am trying to decide which one is best. Looking forward to Part 2! By the way, dog shot at 3:45 - awesome!
@donovanmcintosh61688 жыл бұрын
5/3/1 kicks ass. I've been doing Beyond 5/3/1 always making gains, so many different variations to do, it's awesome!
@conorfinn90328 жыл бұрын
done pretty much the same programs over the last two years. did mad cow instead of the texas method. got great results and learned a lot about strength training. another great vid. looking forward to part two. keep them coming.
@blandandturner8 жыл бұрын
Wealth of experience and perspective. I really appreciate your KZbin presence. Please keep it up, sir.
@jakobwest48118 жыл бұрын
5/3/1 has been awesome. I really like that program.
@theKRUGMEISTER5 жыл бұрын
I’m a fitness noob, came here hoping to be convinced to do 5/3/1, now you’ve convinced me I should probably do SS for a little while first. Thanks!
@rsamp21248 жыл бұрын
Great video Alan. I really like 5/3/1, but one downside it has is that the AMAP reps make it difficult to gauge progress. If you get 4 on your 1+ day and then next month after raising the weight, you get 3, it is very difficult to tell if you are starting to stall or if it was just a bad day. Obviously if the trend continues, it will become clear, but with 4 week cycles, it can take a long time to figure out what the issue was and you can end up going a couple of months before you realize you really need to reset to make progress again.
@MrStuBStu7 жыл бұрын
Great video, no-nonsense practical advice. I will be sharing this with clients.
@Denver_Risley7 жыл бұрын
As a novice re-starting after 10 years I gotta say that lovin' it is most definitely the way. Like you said, barbell moves, good progress, feeling yourself truly getting strong equals LOVIN' IT. (doing the "Starting Strength" thing)
@Wilpsn8 жыл бұрын
Hey Alan, I love your videos, I don't know if you wanna improve their quality, but if you do, I really think you would benefit by investing a little of your time on typography studies. It's clearly your weakest point, and there are plenty of resources for this. If you wanna follow my advice, Thinking with Type is the Starting Strength of typography books and a great starting point.
@craigsnyder41056 жыл бұрын
I’ve been running 5/3/1 for almost a year now,the volume is definitely on the low side but I’m 43 now and my numbers have went up the ten pounds on lower body,and only had to stay at the current training weights on my upper one month and then progressed the five pounds after that particular month! Love the program and add more volume on the weeks I’m feeling I need more!
@jewboi419 Жыл бұрын
I ran 5/3/1 for 19 weeks and hit a bench of 320 for 2. I would still be running it but I tweaked my upper back. I'm thinking of trying the Texas method next. Never ran that
@xMTLKx8 жыл бұрын
Very interesting can't wait for the next part thank you Alan ! been doing Beyond 531 for a while and still not bored with it, you have base and you can do a lot of things around it to make it new every week or month
@monkieie7 жыл бұрын
Cheers Alan for the great introduction and unbiased opinion of the programs!
@timweis69518 жыл бұрын
Rippetoe's Practical Programming for Strength Training vol3 addresses some of the cons you listed for SS and Texas Method. It's a $10 kindle book at amazon.
@Eliteaf_wellness8 жыл бұрын
GET A LOAD OF THAT DOG. awesome video :) I love how informative your videos are!
@Majin_Doh8 жыл бұрын
Update on 5/3/1 You go up 5 lbs on your upper body lifts And 10 lbs on your lower lifts after 3 weeks instead of deloading. Also on beyond 5/3/1 after you 3 sets you can do first set last for more volume on your main lift along with your assistance work
@BillyGreen19207 жыл бұрын
Pennywise the Dancing Clown will i float?
@MegaMrsuperawesome5 жыл бұрын
Need a new one. Talk about greyskull or gzcl. I personally love gzcl because of the heavy med and lightish sets per workout
@NotSoLiberal4 жыл бұрын
Greyskull is awesome
@alexvaughan10135 жыл бұрын
11:30 Ahh, that takes me back to my days at college where I had to come out of the rack because I always hit the rack at the bottom!
@gordo6088 жыл бұрын
One nice thing with 5/3/1 is if you use a calculator like Black Iron Beast they have most variations of it on there so you can change it up a bit when you get bored but still keep the core of the program. Great video Alan.
@cacquisto16 жыл бұрын
Great video and well researched. I have been a S+C / performance coach part time for 20 years and have seen a lot. I really like the first two programs. They seem to be extensions or derivatives to Bigger, Faster, Stronger programming. One other piece I would add is a rowing exercise to offset all the anterior upper body lifts, and a Hamstring movement (e.g. Glute-Ham, RDL or equivalent) Well done video
@erickomans54946 жыл бұрын
Thanks for doing these reviews, with concise but informationally-dense comparisons.
@filippolach50747 жыл бұрын
thanks for the awesome vid, i was not sure if i want to try 5 3 1 but this vid where you compare pros and cons made me decide i WILL go for it
@dustyutubeify8 жыл бұрын
I loved 5/3/1 but after about 20 weeks I was pretty burnt out. I love your analysis, and totally agree... You rock, Alan!
@puppy81255 жыл бұрын
dustyutubeify there are deload weeks what do you mean
@Fonzleberry8 жыл бұрын
Good stuff. Programming isn't so hard and as you say you have to make whichever programme work, but switching it up after a few months keeps things fresh.
@burntgod71653 жыл бұрын
Beyond 5/3/1 adds so much to the original program. I found 5/3/1 to lack volume, but Beyond made a ton (literally) of difference.
@PickingProfits6 жыл бұрын
I am just starting out. Thank you for all your videos. I have learned so much already and for free!
@Donnywarrhammer3 жыл бұрын
I love 531. I've tried it a few times and never ended up sticking with it because of the slow progression. Now I'm at a point where I'm somewhat happy with my one rep maxes on those four lifts and now I want to break the plateau and continue to grow stronger. Just did my first month of going back to the 531 program. On week three my numbers were 130*6 OHP, 215*6 Bench, 270*4 Squat (having had a knee injury my freshman year in high school that has always been my hardest to progress on) and 345 *5 Deadlift at a body weight of 195. I'm excited to see where I will be at in a year. I'd like to get to where I'm repping out my current one rep max on each lift.
@Denmcauliffe8 жыл бұрын
Thanks for channeling DJ Lance and breaking it down
@JohnWL5 жыл бұрын
These videos helped a lot! I haven't done a formal program ever even though I been lifting for around 8 years already. Found out I was kinda doing a modified 5x5 on my own. Decided on trying the 5/3/1 program.
@Beeftitan3 жыл бұрын
I like how you put "progress stalls quickly" over the SSC coach that pressed 405 and deadlift 700 using basically NLP and Texas method
@groovyhat92828 жыл бұрын
Hey Alan, huge fan of 5/3/1 and been following it for a while. I agree that the minimum can be seen as lazy, but I don't think it's entirely accurate. It's a great program for me because I've got a wife, kid, work, preparing for the military. For me the minimum is still very important because I know I can get those reps even on my worst day. If I only get 1 rep for my 1+ week, I'll put a few pounds on my training max for next month, if it's a new 5RM I'll adjust it. Progress can be SLOW but I think this program is optimal for the recreational lifter who juggles various obligations outside of the gym. I think the only issue might be frequency, benching once per week isn't enough for me to practice the lift effectively. Looking forward to part 2!!
@_That_Dude8 жыл бұрын
Alan Thrall, I have watched many fitness youtubers throughout the years and I have to say I am VERY impressed with your channel. You give valuable, correct information. You clearly stay true to who you are without coming across phony or exaggerated. You also do not do any click bait bullshit or anything for that matter to trick people into viewing your stuff. I am very grateful for the work you are putting into this channel and wish you luck into the future. with thanks, Dave
@goonerinSP8 жыл бұрын
This is very good. I started on starting strength. Did this for about 1 year and for the last two years have been doing 531 which I love. If you're going to do 531 buy the beyond 531 book too as this will keep you going for longer.
@mutlukats8 жыл бұрын
Yeah, lots of the things presented in Beyond should be an integral part of the original 5/3/1.
@joshjohnston73888 жыл бұрын
I agree that Wendler holds back some important stuff and puts it in his book, so if you decide you like the free, loose version of 5/3/1 and want to get more out of it, you gotta buy the book. That being said, I've never had a problem throwing fifty bucks at somebody who put out good shit, because fitness is a tough business to make a living with, and I'm pleased to see people who do good work get paid.
@renatosousa99718 жыл бұрын
Did you go straight from SS to 531? Weren't your progress very slow?
@goonerinSP8 жыл бұрын
Renato Rodrigues não amigo estava muito rápido pra caramba!!
@jeffreybabino14112 жыл бұрын
Hi Allen great video I have been using strong lifts 5x5 for a while so far iam enjoying it thanks
@LewisPC7 жыл бұрын
I love starting strength, but I do recover quite quick from workouts (being 17) so I find that working in a few accesories such as dips and seated rows to help with stuff like bench and rows, so I think its all gooood as long as you can recover
@thossi098 жыл бұрын
What I found to be the best with Stronglift (the only one I've tried, though, I think it was the first that came up when I was googling for "weightlifting for beginners") is that it's so very simple to follow, just as long as I can remember what weight I was working with the last time I did the particular exercise. On the other hand, I'm really only working out just to keep relatively fit and strong, not lifting for any kind of a weightlifting in competitive sense, nor to get particularly big or buff.
@IsaacKim7 жыл бұрын
Another great video. coming off of a %based program. going to try the Texas method for rest of the year. THANKS AGAIN
@brianrose30995 жыл бұрын
I’ve started enjoying a lot of strength/fitness channels like this one, Scott Herman, Jujimufu, Omar Isuf, etc. I’ve been lifting around 1.5 years and it just dawned on me that no one ever mentions the beginner program I’m still on, which is Mike Matthews’s BLS (I guess that program is intended as more of an aesthetic bodybuilding program than a strength program, but the word “stronger” is in the name...). I started it as a beginner because, well, I am a beginner and I just chose something. No particular reason. Rather than act like I’m stumping for his book, I’ll just address the core idea that seems to still be giving me newbie-level gains even as I get into intermediate-level weights: going to failure with low reps every set, and splitting the week into chest/back/leg/shoulder days. I’m just a beginner who doesn’t know anything, but it seems to me like splitting muscle groups into days helps me with recovery. (Maybe it’s just me, as my experience in other sports tells me I recover more slowly than others.) Every time I consider changing to a program which will have me doing major compound lifts multiple times each per week, I have doubts on whether my body can handle it. Pushing each muscle group to failure once per week is about all I can handle, but I’m still gaining with that approach. So I’m starting to get confused that I never hear powerlifters support, or even mention, a chest/back/legs/shoulders split.
@clingingj8 жыл бұрын
Can you review the conjugate method?? Love this video, one of my favorite by far!
@duck25876 жыл бұрын
For me 5x5 did great for 6 weeks. Each workout was the heaviest weight I could do with strict form for no more than 5-6. It took me almost three weeks to accurately figure the numbers out but when I did then started 5x5, it was great. Size and strength simultaneously.
@abraxis208 жыл бұрын
Great guide to these various methods. As a newbie to squats and deadlifts I'm making good progress on 5x5, with one or two tweaks to suit my preferences and age.
@ultimatexp06258 жыл бұрын
wonderful and super informative vid, thanks Alan! Finally some 'raw' good stuff. hope you mention about "The Singles" as well in future
@ThatResolves3 жыл бұрын
I’m autistic so boring is a positive for me cos it’s always the same, I struggle with ones that have loads of changing bits
@GameAlot12318 жыл бұрын
I was just looking for a review of 5/3/1 and this video comes up in my feed!
@Am_Brew8 жыл бұрын
Thank you so much for this! I have been trying to find a good program lately but I have no idea where to look so this has been very helpful.
@PaulLetski8 жыл бұрын
I recommend to buy Jim Wendler's books "5/3/1" and, especially "Beyond 5/3/1". There you will find variations of the program for all tastes.
@ivokraaier97408 жыл бұрын
LOL: 1.41 "Always..." I saw you think "oh i haven't finished yet, it's not "..remember: TRAIN UNTAMED" time yet.. thanks again Alan!
@hydrocarbon21958 жыл бұрын
I've sorta made up my own programme and tweaked it here and there, seems to be working for me so far, been 2 months now, excited to see where it can take me :)
@marcg62268 жыл бұрын
I have been on 5/3/1 since February this year, love it. It is not promoted as a beginner program. I did change the variation a couple of times to keep me motivated. In my personal opinion, beginners should not use it, they have Starting Strength for that.
@pakrat19638 жыл бұрын
Starting at age 51, i did SL for several months starting with the empty bar, got to 325DL, 250ish Squats, 180 bench. About the time i started plateauing the gym i was using shut down for renovation (came back as an Internet cafe with no Olympic weights). Other than fooling around with a kettlebell i was out of the gym for almost a year. I am starting over doing SS, i found that after 5 sets all i wanted to do was sleep all day, 3 sets seem to leave something left in the tank. New gym is all "standard" barbells (threaded ends, small holes). Not as sexxi as Olympic bars, but until i am doing 500DLs, probably OK. The only change i made to SS is that i do not do bench and dl on the same day, so if you want to say it is not SS now, fine. Hopefully, by the new year i will have a decent 1RM, and i would like to switch over to 5/3/1, need to look at the assist work again.
@TheJesusNerd404 жыл бұрын
This helped so much Alan! Do more please!
@mattvincent41758 жыл бұрын
Excellent review...I've done those programs (with the exception of SS) but never really took the time to explicitly reflect on the pros and cons...Like what you said for the Texas method, I also found that SL 5x5 took a healthy chunk of time as soon as "work sets" got fairly heavy...I also found 5/3/1 was great for DL and Bench, but that I needed more volume in squat to maintain or progress...
@Alex6969M8 жыл бұрын
Great video, Alan. Need more old footage of you in videos!
@enrimadrock8 жыл бұрын
Great video! Looking forward to watching something about Sheiko's program.
@TrancerII8 жыл бұрын
excellent video, looking forward to part 2!
@chrishomer5 жыл бұрын
Incredibly helpful! Thanks 👍 3 Months into SS and wondering what might be next.... Maybe Texas method
@ArtyCraftZ5 жыл бұрын
What'd you end up doing?
@chrishomer5 жыл бұрын
Macedonicus I had my NLP slightly modified by a SS coach. Should be fine like this for a few more months. I made some rather boring monthly review videos on my KZbin channel
@ArtyCraftZ5 жыл бұрын
@@chrishomer Good to hear, I'll check your videos out right away. I'm nearly 4 months in and LP is starting to fail me; constant deloads and unfinished sets are not fun.
@chrishomer5 жыл бұрын
Macedonicus nice. We’re at about the same then, I’m just over 4 months but with another year of nonsense before that 🤣
@alexpugh39188 жыл бұрын
Great vid! Honest no bullshit reviews
@DMo8108 жыл бұрын
I started with starting strength and it was OK but stalled after a couple months even after resetting, then went to madcow and hated it, then I tried Brandon Lilly's cube method and it was OK but got bored after a couple months, now been doing 531 for a while and love it, don't see myself getting off anytime in the near future.
@DMo8108 жыл бұрын
Forgot I tried out Mike T's RTS intermediate program between madcow and cube method. Great program, training times were just too long.
@joshjohnston73888 жыл бұрын
The ability to switch things up within the programming principles makes 5/3/1 a killer method, because you can always get more volume, improve a weak area, and get an antagonist in the mix. Bored? Mix it up. Do uni leg press or Bulgarian split squat instead walking lunges or whatever.
@jhonel778 жыл бұрын
great contet Allan! thanks! more reviews of other programs would be nice.
@PauIdenino5 жыл бұрын
1:40 missed a chance to say: "TRAIN UNTAIMEEDDDUUHHH"
@AikiNickAMV27 жыл бұрын
Great video, very useful for anyone looking into those programs. I will say this about 5/3/1, however: I've done it and it gave me great results, however it's biggest drawback in my opinion is that it's a bit of a bro-split. And by that I mean that you're only squatting, benching and deadlifting once a week. After my 5/3/1 progression stalled, I switched doing full body 3 times a week and all my numbers skyrocketed. Suddenly isntead of doing 15-20 reps of squats a week, I was doing 75 reps of squats a week and this extra volume did wonders for me. My form also improved dramatically, because I was able to train movement more.
@dennischen88877 жыл бұрын
Same here. The bench volume was way too low, so I added another bench day and boom, the numbers shot up. Thinking about doing the same for squat as well - adding one more day.
@ylp3116 жыл бұрын
Dennis Chen I did about the same in adding a second bench day with ohp as a t2 worked wonders for my bench
@loganjones57666 жыл бұрын
I was doing 5/3/1 for a while, I recommend the bbb second variation, that way you're hitting all your lifts twice a week, a heavy day and a higher volume but lighter day you pair your lifts up so you do all your squatting then 3 sets of 10 deadlift @ 50-70% max, then bench day you add sets of overhead press, deadlift day you add squats, etc. Seemed to work pretty good for me.
@miust8 жыл бұрын
good video! would love to see the next parts! plus - it would also be nice if you'll do the same series for intermediate programs :)
@marcellusmatthijs8 жыл бұрын
great breakdown of the programs!
@busheater9448 жыл бұрын
can't wait to hear your thoughts on the cube method!
@aircooledTOM8 жыл бұрын
Key takeaway with respect to SS-- if you've never run a linear progression program, you should. And it works. Even if you've done bodybuilding splits or some other "training" you need to exhaust your so-called novice gains. The simplicity is why it works. SS works because it's simple and it's progressively loaded. If you haven't done a linear progression program, you're leaving gains on the table. If it's boring listen to motorhead. That's what I do. I have run SS up to a 300 lb bench and a 400 lb squat more than once (large breaks in training).... Good explanation though.
@S73207 жыл бұрын
5/3/1 seems like what I'll try next! Thanks for the video!
@SabineW8 жыл бұрын
What I found as a negative thing for me personally with 5/3/1, was that the 3rd set (the reps + one) would start to stress me out, making me feel like I ALWAYS had to get more than last time. I know it wasn't intended that way, but that was my personal experience. BTW, following your Basic Strength Training Program, really liking it!
@renditions3139 Жыл бұрын
You tried to go for more reps even when using a higher weight than last time?
@2play4win105 жыл бұрын
35 years old,190.00 cm I do mostly 3 times a week: 3x10 deadlift,squat,overhead press,bench press,3x5 shoulder one arm press. Then traktor wheel lift 4 times up and down like 35 meters. Then hammer slam like 20 hits. Then another 35 meters of fast slay pushing. 2x20 sec batllerope slams 2x20 sec rodeo slams. 2x70 slams Russian twist rope with legs up. That combined with going to the gym by bike is gonna be 800 calories per workout. I eat a good lunch ,with kwark and a decent dinner mostly also with kwark. My food is healthy,veggies and fruit and waking up with always a luke cup of water with ginger. Last year 116 kilos.this year starting at 92 kilos.,still some fat on my low belly and no big muscles. I don't care if I lose or gain weight yet,I'm happy to go in and out the gym if I can three times a week an dperform each time beter. plus once a week an explosive mile run. Thank you for the good info dude! Any tips are welcome!
@llary4 жыл бұрын
I did stronglifts 5x5 for a year as beginner and I got decent progress for the first 6 months but just hit a brick wall after that and didn't enjoy the brutal squatting regime. After messing around with some other programs (including Texas) I ended up on a 4 day bodybuilding split. I enjoy going to the gym a lot more and got much bigger in a fairly short time. In and out of the gym in 50 minutes max. Like a lot of guys I mainly want to look good and be reasonably strong, a long term powerlifting program is not really the right fit.
@PhonACB8 жыл бұрын
this is an awesome series!
@_That_Dude8 жыл бұрын
ps what do you think of greyskull linear progression?
@FromtheEasternLands5 жыл бұрын
Is that At the Gates as the intro music I detect?! Why surely, I think it is!