Plateauing 3x5/5x5

[@granta6216]

I have 30 or so years in the iron game. Everything in this video is absolutely correct. I had to figure it all out myself the hard way. New folks getting into the game can save themselves a lot trial and error just by watching this one video. Great job!

[@KDD8]

Grant I'm stuck at 135lbs on my bench. I can barely do 3 x 5. Any advice on this?

[@marusdod3685]

@@KDD8 eat more

[@peglegnoid6139]

@@KDD8 I found upping the weigh by using 1.5 lb. on each end of the bar instead of 2.5 lb=5 lbs. increases helped me, taking on 5 lb. was to much of an increase at my age of 63. It's worth a try and 1.5 lb. weights do not cost much.

[@KDD8]

@@peglegnoid6139 Thank you

[@nynonimousnynth3844]

@@KDD8 watch this video lol

[@XCritonX]

Job, family, school? Don't let that *stuff* get in the way of your gains!

[@3Runner95]

We don't care about our new born kids, fuck them we're freaks

[@Schyderap]

Sounds like Mounty Burns.

[@ferna2294]

hahahahaha goddammit!

[@plays4gamer883]

@@EneSacarification psssss, let me tell you some....... it's a joke.

[@plays4gamer883]

@@EneSacarification Your welcome..... :-)

[@natarajanshanker5103]

"Sometimes you have to take a step back in order to take a couple of steps forward" - Thanks!!

[@threat_dynamics3272]

When I started Olympic weightlifting in 1978 I used what is essentially the 5x5 program with a few minor variations (eg. strict form clean and press; no bench work at all, etc.). Without trying to sound like a drama queen, my progress was amazing. After twelve weeks of training I flew in to visit my family and they barely recognized me. In January 2012 I injured my back in a scuffle (I'm a bodyguard) and have been down hard since then. I just started trying to train again and I'm going to use that same routine I used 37 years ago. But at age 55, I expect much slower progress, primarily manifested through more frequent and longer duration plateaus. I'm obviously getting ahead of myself but when I hit my first "stubborn" plateau I'm going to give your volume approach a try. Assuming God doesn't kill me any time soon, I'll report back and let you know how it works.

[@woffordwolf2071]

Threat_Dynamics what does "soon" mean to you? It's already been a year.

[@sharikulislam6232]

Wofford Wolf well he did say "assuming God doesn't kill me soon", so since it's been 2 years, it's safe to assume he ded.

[@tpitt7355]

+Sharikul Islam R.i.p

[@스텔-c6o]

Sharikul Islam lol

[@eclipsez0r]

Threat_Dynamics RIP Bro

[@CanditoTrainingHQ]

Ayyy thanks for the shoutout.

[@EUROFIGHTER14567]

+CanditoTrainingHQ ey candito

[@Christopher.dahl_]

+CanditoTrainingHQ Didn't he call you small? Lol. Btw. you two should meet-up for a video on squats or some. Would be the 'hairyest' ('cus of your eyebrows) video on the youtube!

[@daveass4063]

Ayyyy lmao

[@Tom-rh2eq]

#1 50 reps, few amount of sets as possible (65-79% of 1 rep max or 75-80% of 5 rep max) #2 20 reps with a weight that is tough to squat 10 times - super squat set #3 heavy ass farmer’s walk (2x per week, 3 sets with 60-70% of BW for max distance) #4 pyramid set, start with the bar add 10 pound for 10 reps each time #5 sled drags - 10 sets of 100 feet #6 100 push-ups with any breakdown that challenges you #7 heavy dumbbell rows a couple of times per week

[@TheJsasr]

Thanks, I was going back into the video to find these.

[@strongerbyscience]

Thanks for the shoutout man! (this is Greg, btw)

[@SuckYourBone]

***** beards tho

[@AlanThrall]

Thanks for the article! Very informative

[@brazzzzz]

Beard collabs

[@mark890ish1]

+Strengtheory Two very knowledgeable and able lifters (with awesome beards) Great video xD

[@Theaikro]

Strengtheory Greg you are amazing. I follow one of your programs (took it of Omar) it works perfectly so far.

[@rustyblade9366]

when i plateaud the first time in my life, i started 5x5 and it helped me get a kick start for about 5 months, now i use my own program that i put together myself, and it works great.

[@MegaDragonHero]

I've been into fitness for quite a while now, and have watched different channels and lots of different videos, normally I don't learn much new, but your videos have been amazing. This is probably one of the best videos on this subject I've ever seen

[@arthuralves904]

It's always nice to come back to older videos from Alan's channel. This is by far the channel that helped me the most when I started lifting weights at the gym three years ago.

[@singh0116]

Thank you so much, I just started a month ago with 5x5, I was fully aware that it was a short term work out. I think I'm confident to go to the next stage when I start to fail more.

[@willharris3784]

Such an informative video, quality of content is beyond 10/10 couldn’t ask for a better video on breaking out of plateaus, thank you so much

[@Flowseidon3]

I did stronglifts for 3 months, and switched to Candito's six week program. Loving the progress i'm making so far

[@qllonskomplow]

Yung Money lol, same evolution here! I'm with the explosive version, but still great for strength

[@Smugz123]

The linear program or the other?

[@qllonskomplow]

the linear program, but with some plyometric and explosive exercices

[@whuang3078]

same, except I stupidly ran stronglifts for like a year even though I plateaued after like 5 months because I kept trying to follow Mehdi's advice to a T on deloads, switching to 3x5, etc. Candito's 6 week program is awesome.

[@TheCatabolicTrex]

I took a look at his 6 week program, but it looks really complicated

[@mmarcoanttonio]

People always told me if you are doing more than 8 reps, you are ruining your gains... Thanks Alan for clarifying!

[@17MXT]

I agree on most things.I would not suggest volume on deadlifts.Sure,something like 7 sets of 3 with 75% of your max.But not going for high reps.Rather build volume with rows and pulls.

[@adammcallister9675]

I’d say deadlifts follow their own rules and 1 rep 90%-max in sets is always better than reps like other exercises. Its a pure strength move that will grow you no matter what so just focus on pure strength sets and keep injury risk very low.

[@WolfusMandrago]

I've done Stronglifts for a year and a half and I can relate to this video a lot. I went way beyond the recommended usage time for the program and hit multiple difficult plateaus. Not only that, but my body weight and shape stayed the exact same. When I finally quit the program, my stats were as follows: 6'1" @ 165 lbs bodyweight Squat: 315 (1RM) Deadlift: 320 (5RM) Bench: 180 (1RM) I sat on those numbers for my last 6 months (out of 18) with minor improvements. I couldn't figure out why I was able to lift so much more than bigger guys in my gym. My upper body never grew and my bench was a source of frustration. I ended up "quitting" the gym and stopped lifting for the past 3 months. This video has been very enlightening. Thank you for making it, Alan. I'm finishing a cup of tea and heading to the gym today (as of this post). Train untamed!

[@EvanDuby]

Thanks for this! I just recently switched over to the higher volume program after working a 5x5 for too long. It's incredible how challenging it is to get 10-15 reps with 70% of a max weight with solid form.

[@nick0780]

Beginner -Intermediate Pfttt. I'm what I call myself, Advanced but I still learn from your Videos! Thanks Alan.

[@edyao8590]

i found doing the "20 reps Squat" breaks plateaus as well. great info!

[@agu2067]

Thank you Alan, for explaining three years ago what i needed to know yesterday.. why am I always the last to know!

[@garbageman9145]

I finally went ATG today Alan, thanks for helping me clean up my form and reaching my goal.

[@KevinVilbig]

I started doing this today. A lifting buddy recommended that I up volume and then I watched this video and you reminded me. I hated both of you during, but afterward I am getting that feeling that had faded. Like you say, my body had adapted to my regular routine. Great job. Thanks for the reminder.

[@KalleSWBeck]

Such a good video Alan!

[@AlanThrall]

Thanks!

[@massive1337]

Please explain to me about those 20 squats stuff , i just didn't get it. Thanks.

[@absar8304]

hey man i have tried the 20 rep squat and its awesome to understand 20 rep squat read this, breakingmuscle.com/strength-conditioning/the-20-rep-squat-routine-old-school-strength-training

[@Beardyboibobby]

Widow makers someone told me they are called.

[@absar8304]

***** they are called widow makers in the DoggCrapp Training method

[@sergiotl7378]

I love this guy and his sense of humour. Also, his technique is just perfect. Subscribed.

[@uchihamadara6024]

Working out is a roller coaster, not a staircase

[@edheldude]

Uchiha Madara You end up where you started instead of going up or down?

[@uchihamadara6024]

didn't mean it like that lol, I meant it has its ups and downs

[@r.b.4611]

hahahahaha I understood you man, don't worry.

[@samuelherrington6973]

@Uchiha Madara bitch ur clearly Obito

[@ilyassvids23]

@@edheldude well u do get old and lose ur gainz so i think yeah.

[@JesseGilbride]

Great points and ideas in this video. I remember being stuck at a 135lbs bench press until I decided to start doing high volume push-ups once a week (~150), and quickly saw a change. The next increase came from better development of mind-muscle connection.

[@noahcolby2368]

To be fair, you have to have a very high IQ to understand Starting Strength. The progressive overload is extremely subtle, and without a solid grasp of overhead press form, most of the barbells will go over a typical lifters head. There's also Rippetoes nihilistic outlook, which is deftly woven into his number of sets - his personal philosophy draws heavily from Bill Starr's routine, for instance. The lifters understand this stuff; they have the glute development to truly appreciate the depths of these squats, to realize that they're not just below parallel- they say something deep about LIFE. As a consequence people who dislike starting strength truly ARE DYELs- of course they wouldn't appreciate, for instance, the rep range in Rippetoes day B of squats, which itself is a cryptic reference to Zyzz's initial workout method. I'm smirking right now just imagining one of those addlepated simpletons scratching their heads in confusion as Rippetoes genius unfolds itself on their lowerbody. What fools... how I pity them. And yes by the way, I DO have a lower back injury. And no, you cannot see it. It's for the ladies' eyes only- And even they have to demonstrate that they're within 5kg of my own squat (preferably lower) beforehand.

[@7Rokumaru]

Underrated comment

[@balthasarirvine1295]

Lmao at the lower back injury

[@EruWan_Ernest]

[@EruWan_Ernest]

Gainer Rick and Plateuing Morty

[@ericks1081]

I don't get it

[@sdfasdfg6569]

Possibly the best advice on weight lifting video I've seen in a long time

[@KrinkelsNG]

thanks alan

[@jjhassy]

no problem crinkles

The GreySkull Reset is awesome if you want to keep your 3x5 or 5x5... and fractional plates are awesome. Tip #4 has worked the best for me in terms of keeping me growing without complicating my training.

[@15blackfox]

Pete got the perfect build for deadlifts, he must be a beast!!

[@rowdy.rockers]

4 years later - best video ever hands down!

[@xrotarebil]

Controversial but it works even with smaller weights (scaling back a bit on the weight before increasing it again). Thank you for this.

[@TheSick83]

Yes so true. Ive just started GVT training and am on my 3rd week. This High volume 10x10's for my primary lifts coupled with strict rest periods has been a definite game changer. My body has already started to to develop further .

[@legolad444]

I just learned almost everything I am going to need to know to get into serious lifting.

[@therealchaydizzle]

Rory Scott did you get into it?

[@Kevin32001]

Great video. I started noticing a pleatau with my squats at around 260 - 270 after around 4 months of training. I'll start increasing volume. Best lifting channel ever.

[@brazzzzz]

The picture of you defeated under the squat rack is meme gold

[@leosaffron222]

No squatting in the depression rack

[@donluchitti]

I have a lot of similarities w the uploader's body and the weird thing is, after over a year of serious investigation of tubes to learn about intricacies of my squat, this channel has been filling in the blanks all the other channels omitted. wow.. inspired ! Thx!

[@Leo-yn5fx]

The high reps is literally how george leeman got so damn strong.

[@bobtroti5581]

Leo and roids

[@1349-y1r]

This is my favourite fitness video. The truth about building muscle. It deserves more views.

[@WetPig]

The photos give a really eerie, Resident Evil type of vibe.

[@iggypopped]

Of course Alan is right here and I had the same plateau problem for a while. Switched to 531 this year and going much better now, setting PR's all over the place. Just did my first equipmentless 405 deadlift yesterday. 531 gives you the opportunity to have the right amount of additional volume in both the main lifts and accessory lifts, while still keeping it flexible enough to not burn out your CNS (which I've done enough already) and deloading frequently which is key. At first it was frustrating cause I had to drop back in weight, but after 3 months its paying dividends.

[@Darkwandererll]

Awesome video. I'm currently rerunning a 3x5 program as well since my about almost year absence from the gym. Looking forward to when my novice gains will plateau so I can incorporate more volume.

[@Chris_Porro_Land_o_Naps]

i think what he's saying is work hard. i kinda a love this guy's videos. he's intense, but doesn't take himself too seriously and at times he makes me burst out laughing. how can't you laugh when this guy shows proper squat form as taking a dump in the forest or when he demonstrates (with a broom stick) how you should keep your gluts tight just as you would in prison. i think he's onto something with the higher reps. 5x5 isn't everything, or at least that's the idea i'm exploring after doing 5x5 for a year. recently i've been doing my own exploratory 15x3. everyone is different. you find your own way tempered with the advice of more experienced people. thank alan.

[@jamesgrant6576]

Hands down the best advice and input I've heard in a long time. Wish I knew this stuff when I was just starting. Keep up the good work Allan!

[@karansoam]

exactly

[@FromTheAshes7]

Hmm...I'll keep this video in mind! I have plateaued a time or two, and have deloaded twice while doing 5x5. During my deloads, I've tried to focus on form and such. I've been doing SL for about 5-6 months now. In the past month or two, I've tried to switch up my routine by adding in a variation of Medhi's exercises (front squats, push press, etc). I'm such a noob with lifting, but this sounds like very smart advice!

[@johplaysmusic]

I'm crying thinking about those squat workouts... Well better include them.

[@kevinblank1481]

+Jesse Oh i did the super squats... started at 40kg struggling to manage it in 3:23min ended it in 60kg 2:26min they hella work

[@brock1120]

did them for the first time today and felt completely shredded/dead after.

[@CeroAshura]

@@brock1120 I've tried them in order to get back into squatting, due to deadlifting almost 5 times a week every week I was feeling burnt out on heavy workouts. So I took off 2 weeks to only squat, first session was a slow build up to 60% of my 1rm and then kept repping untill I achieved complete muscle failure. The first 15 or so reps were a mental struggle but as I felt my body start to slow down, my mind started pushing for more. Spent the rest of the week barely able to walk but thinking about squatting all day. Highly recommended if you can perform them safely. I think all the low rep work makes us lazy after a while, we start getting excited for a singles and doubles but shudder at the thought of 20+ reps.

[@TommyNitro]

And this is why this channel is one of my favorites.

[@JayLivinFit]

Great video. Will implement some of these methods after 3x5 !

[@ggrthemostgodless8713]

I ve watched many of your videos... this is one of your best. I mean ----- you know most of your audience is not even intermediate level. Good work man.

[@peterflippinpan]

Dude!!!!! If you you was women and I was 5 days younger id kiss ya!!! I'm very knew to the weights and am currently doing 5x5 stronglifts and can see that my gains on it will be short lived and was wondering where to go once this happens,Volume!!!! pretty simplistic advice.for this I am most grateful.

[@candersson60]

Working up for max PRs around New Years, and was thinking about training for volume just the other day before I found this vid. Thank you for convincing me.

[@lukasmercer9681]

I was literally just reading up on this topic, thanks for the great content man you're my favourite youtuber

[@FtmfwId]

Switching to a volume-based training regimen has made me significantly stronger over time. It felt really weird dropping the weights down after being used to 5/3/1 type schemes and going with a 5x8 instead. But I've been at it for a solid 4 months and am now working out with weights at 8 reps that I couldn't even max out on in my more powerlifter-focused training. These are not beginner gains either, I've been lifting seriously for ~2 years now (and semi-seriously for about 17 more, lots and lots of start/stop for 6m due to nagging injuries or laziness). I'll switch back to a more powerlifter approach after the gains start to slow. But everything Alan says here is correct. Volume is another type of stressor that you can use to force your body to re-adapt and break out of a plateau. It took a long time to figure this stuff out, but he's definitely right! You get bigger muscles from volume training and bigger muscles will lift more weight apples to apples.

[@twodiverse]

Totally agree with the article,as Greg said in one of his articles,when you restart 10% the weight,do you think that the GAINZZZ fairy is gonna come and give you more strength? More volumen is key!!! AND TRAINING UNTAMMED !!!

[@oz-jt7sg]

Found you about 3 months ago....glad I did. Since that time I've been chewing through all your videos. How the hell am I just now watching this one?? This is great stuff. I have been doing the 5/3/1 which has produced good results, but hitting a plateau. This video is just what i needed to change it up. Thanks. Keep it up Alan!!!

[@ppodders]

As far as squat is concerned, most beginners will make 5lb jumps on 5x5 until they are at 225lbs, which can take as little as 3 months. So, yes. 5lb jumps do not last forever. At this point, micro loading can take over quite successfully. Increases of 2-2.5 lbs provide enough overload to increase the weight lifted at a lower, but still linear, rate. Once a lifter has become an intermediate(usually around the time they begin to plateau with the standard weight increase every workout, despite microloading), volume becomes critical. A lot of people will take a 3 minute rest at 225lb squat for 5x5, and expect that to get them to 315 5x5. It won't. You will be taking 5 to 10 minute rests at that weight(you can do 3x5 and drop set to 3x8 with 80% of the weight, or you can not waste time and do 2 more hard sets of 5; either technique will take about the same total time). Just as the volume of many sets combines to give the novice their gains, the volume of many workouts is required to raise the strength of an intermediate or advanced lifter. If a novice goes from 5x5 because they were getting 5/5/5/4/3 with 3 minutes rest, they will gain on 3x5, but they will only do so for a month. They will very soon be doing something like 5/4/2, because they need rest. The problem with beginners is they just don't want to commit. They don't want to take 5-10 minutes rest, even if it will turn them into a human dump truck. So they go for workouts like this, with unnecessary complexity and equipment, just to be moving around more. It works, but a proper 5x5 works just as well, and is easier in the long run. Heavy 5x5 has enough volume for any non-athlete attempting to get stronger. They don't have sports practice to worry about, so they can work heavier, longer. The way the narrator of this video talks about the central nervous system makes me believe he has no idea how it works. 1RM and 20RM effect the CNS in very different ways. In a 1RM motor neurons are called on in a way that no other rep scheme, no sub-maximal load, can produce. A 20RM produces an environment in which the CNS has difficulty producing a useful contraction towards the end. The build up of waste products and acids create a very physically challenging environment. The issue with this is... working at a very sub-maximal weight, such as 20RM, will not increase 1RM in an intermediate or advanced athlete. In a novice, anything will increase their 1RM(not that a novice should even be tested for 1RM). This is what makes them a novice. Anyone you introduce to this program who actually makes gains vs the 5x5 is actually a novice. They were not taking enough rest on 5x5. Unless they fail on their FIRST set, they can get out 5 across. It's a matter of time. The biggest problem with a novice, is that they are looking for another miracle. They want another hit of gains. You can only give that to them if they're still a novice. An intermediate will not add 60 lbs to his squat in 6 weeks. He might not add that in 6 months. An advanced lifter will be lucky to add half of that in his first year. The novice doesn't realize how much they are adding every workout, and they if they get greedy, they will never become an intermediate lifter.

[@hakankk6242]

Oww

[@alexportmelb1899]

Thanks again from Australia Allan. Good health.

[@beangate]

I used 5x5 to get back to my former strength from football (took a 3 year break from lifting). I was at 360 5x5 within 3 months and moved on to Brandon Cambell's PHUL.

[@Elem40]

So much high quality information in 15 minutes. I can feel the pump in my brain!

[@HAJIMEDJ]

Damn I should've watched this video like a year before it came out lol.

[@adithyanarayan8469]

Bruh what

[@InsulinAdikt]

I can say Alan is 100% correct here. I did 5x5 for an entire year, and stalled out on everything. Then I switched to a PPL routine in the 12-20 rep range. I gained 20 lbs and a decent amount of stretch marks. Plus all of my 5 rep maxes went up.

[@mikeotren2845]

Great video, good explanation. *-Mike O'Tren aka the best natural bodybuilder of all time approves this video!!*

[@danielscheib119]

I hit 225lb for 5 reps after 3 months of training. Now 11 months in, I peaked at 275 for 3 reps. Then I got inconsistent, and now I squat around 245 for 5. Glad I found this video, my newbie gains were massive but I stopped trying after stalling on Starting Strength.

[@DIAKUMAS]

How about a hybrid program of a main lift 5x5 And 2 - 3 assistance excersises With More volume

[@carlosmehicano8052]

If anyone sees this I wanted to say everything he's saying is true. I have spent years training low volume/high intensity to see if I could gain any strength, I have have tried a number of low rep methods and while you can make gains they are minuscule, and I'm not sure you could continually make them year to year, i.e your strength progress would become progressively more asymptotic. So I'm going to gain some muscle and hopefully see progress again.

[@DeezN1892]

So do you add the high volume stuff onto your training session or do you do them instead of the 5x5

[@wiitele]

Dude... as always an awesome video. Thanks for taking the time to share your knowledge.

[@VvDOPAMEANvV]

Excellent video! I used to live by the 5x5. Now I just use it when I need to get accustomed to the exercises again. For example I started nursing school a while back, and I left the gym for a little more than a year. That's a big loss. Four months and 2 routines later, I'm back on track.

[@gentleyuan5916]

that’s exactly my situation, school staff you know🥲

[@canefan17]

From my perspective... 1) You say gaining bigger muscles will make you stronger. Ok, but getting stronger will result in bigger muscles. All semantics to me...... 2) You open the video by listing things that can contribute to plateauing. And I agree those things (along with genetics) play a MAJOR role in where someone's limits are. Probably moreso than which exact program they adhere to. 3) When you plateau on SS there are specific instructions on what to do (drop the weight down by maybe 20%, etc and go back up from there - eating more calories during that time back up). But I'm willing to bet the biggest mistake SS'ers make is starting with too heavy a weight for their first workout. It's better to start low and slow and leave yourself room to make gains. Bite your pride and start with lighter than usual weight. 4) Imo body types seem to play a role in what programs may work for certain individuals. I'm an ectomorph (tall and lanky) and I NEVER responded to higher rep (8-12) routines in terms of muscle/weight gain. I just didn't. Maybe 5 lbs here or there and mild strength gains. Then a few years later, in college, I started SS and put on 25+ lbs and was stronger than I've ever been (my basketball game improved as a result - I was dunking a tennis ball at 5'11. Before that I couldn't even skim the rim with my fingertips). Doesn't working those fast twitch muscle fibers play a role here in this debate of 3-5 reps vs 8-12 reps? 5) Final thought: Powerlifters do programs closer to 3x5 and 5x5 than they do 8-12+ and they increase their lifts/gains over time. Hitting a plateau is normal for everyone, regardless of program - but it doesn't mean you need to stop the program you're on. Imo it just means you need a plan to overcome that plateau and continue making gains. Anyways - I'm not here to flame, I'm a fan of your videos and a subscriber. I'm simply telling you what my experiences were on both a higher rep program & lower rep program. Admittedly you have much more knowledge than me, so I'll def sit back and listen if you respond. Thanks Alan.

[@Roman8707]

This is the smartest response comment for this video and it should be up at the top, sir. Also I would like to add after starting strength, there is the advanced novice phase. Once that's ran out, you can pretty much choose whichever routine you like as long as you're consistent and you still plan on increasing reps or weight every so often.

[@BigUriel]

Getting stronger will not necessarily result in bigger muscles. If you move more weight because you improved your technique and neural efficiency, you got stronger without changing anything about your muscles at all. That's sort of the whole point of the video, there are many factors to getting stronger, but once you've exhausted all other options, the only way to keep getting stronger is to get bigger. Size gains are mainly a product of training volume, so when you stop making gains because you reached the point where you need bigger muscles, you should increase training volume to make them bigger. Now you don't *have* to do high reps to get in enough volume, but 50 reps at 70% will produce nearly the same results in hypertrophy as 50 reps at 80%, while being much, much easier to recover from. A seasoned lifter can do 50 squats at 70% today and wake up feeling fine tomorrow, but 50 squats at 80% and tomorrow you'll be in zombie mode. That is why volume work is normally performed with higher reps.

[@YungJuve]

It's not just semantics that bigger muscles can (or have the potential to) produce more strength. The article on StrengthTheory cites pretty concrete scientific evidence that support this claim. (Can't find the article right now, but it should be somewhere on the website.) Most top powerlifters and even intermediate powerlifters train in higher rep ranges (8+) in the off-season to optimize their hypertrophy gains, preparing their body for higher force production with the lower rep ranges come meet time. That's the whole idea behind phase potentiation / periodization. It could be very well the case that for a powerlifter, there's gonna be more time spent in the 3-5 rep ranges than say 8-12 rep ranges, but it's a myth that this rep range must constitute the bulk of one's training. Regarding fast twitch / slow twitch muscle fibers, I read that the fast / slow twitch ratio on top lifters didn't vary that much from where the population average lies. It seems like for pure strength gains, muscle fiber types is not really that important of a consideration when planning out your training. What is important though, is to try to move the bar as fast as you can to recruit the most amount of muscle fibers, which will lead to the most gains. strengtheory.com/muscle-fiber-type/

[@rodrigosouto9502]

up!

[@VishusVenom]

canefan17 That's why you use periodization. Unless you always want to be in the beginner stage of lifting.

[@PajamaPalace]

Great video. I needed this, my bench has been stagnant for a while. I watched this last night and worked in your suggestion for pyramiding up, adding 5 pounds a time for 10 reps till failure and then going back down. Havent had a better bench day in a long time. Thank you Allan.

[@davidjd123]

I knew the “newbie gains” intuitively. I knew it was my body getting used to the weight and when it stopped working that was just my real strength.

[@generalqwer]

Wow interesting perspective, didnt think about it like that.

[@gentleyuan5916]

that‘s so right

[@yank5607]

You have a great talent for getting sound training principles across in your videos, good work and many thanks, Yan UK

[@TheHammerOfRogues]

great video Alan, really good ideas... in fact I am going to do some 50 rep skwaaaaats right now!

[@aprilk9125]

Wow, thanks Alan for this video....obviously put out there a bit ago, but the relevance is constant. Love it!

[@mussolman]

I'm guessing one could just "steal" the Boring But Big sets from 5/3/1 and stick them after your main 3x5 stuff to get volume training?

[@Beginningtopeak]

I personally enjoy doing a rotation of 3x5, 3x3 and one rep max, each being as heavy as I can lift for the desired reps. I do that for 2-3 months at a time with all of the major lifts. Then I do volume work for a month or 6 weeks, then it is back to the 3x5, 3x3, and one rep max. I like being able to track progression along 3 different metrics because it is rare that all 3 stall out at the same time. If my 3x5 doesn't go up my 3x3 does or my 1 rep max does. Its just something that works for me pretty well but I'm probably closer to the novice end of things so like Alan said, it could just be nervous system becoming more efficient.

[@davidperezgonzalez1839]

I always have watched powerlifting channels, and i am bodybuilder, probably because BBing channels sucks nowadays, but this channel is one of the best, includin spanish channels, im from spain. Thanks for the info, these tips in general helps me to avoid injuries and have a better evolution.

[@monkeydoublebackflips240]

David Perez Gonzalez un colab entre Alan Thrall y Gymsrocka ... cómo manejas la hipótesis ? 😛

[@ryankpreston]

Awesome video. You speak the truth. More volume is also a great way to break up the monotony of 5x5.

[@aidensmith1995]

Alan, how do you incorporate the high volume training to the lower volume sets? Stop doing sets of 5 altogether and only do high volume stuff? Or do you do a mixture of the two (on the same day or different days?) Keep up the great videos !

[@DecontructRecreate]

Still no answer? Im interested in this as well.

[@Crimson_Abyss_IV]

@@DecontructRecreate same.need an answer

[@kadijaish]

I would say mixture, it is doing good for me anyway. I train how I feel that day. If I feel strong I would do heavier reps, and if I dont feel like going heavy I do volume, it works great. Mix things up like 4x10, 4x8,5x5,3x5, 3x3, 3x1, that is what keeps me at gym, mixing things up and having fun

[@onurbole7921]

If you have hit the plateau, I'd say stop doing sets of 5 and go on a high volume program for 8-12 weeks. Then you can get back to a strength program like 5/3/1.

[@hullbreachdetected4846]

@@onurbole7921 5/3/1 is designed for pros who struggle to recover between workouts

[@bennyfromboston]

Your videos are the shit! You the reason why I decided to join a powerlifting gym! Keep it up brother and semper Fi!

[@krauz111]

I was able to progress with 5x5 then 5x5 then 3x3 for like 1 year, then I changed to Madcow for another year, now I am doing 5/3/1 Big but boring, which inclues a lot of volume as assistance exercises

[@Godverdommenee]

***** If your main goal is to increase strength, use 351 full body full boring with joker sets and first set last with additional accessory movements like Military press, curls, rows, pull ups

[@riagankl]

***** You can easily get away with squatting 2x or more a week on 531 (more with full bod templates etc). i.e Boring but Big challenge has you alternating the days, and programming in a front squat after deadlifts is easy. Most people seem to refer to 531 as just the basic program, which is shitty. But most of the programs success is in its adaptability and able to focus on different 6 week phases (high volume -> high intensity). Beyond 531 and the ideas/templates included in the book really should be what the actual 531 system is about imo.

[@Nibblerr]

***** 6 weeks (2 cycles) of high volume, low intensite. For example 5/3/1 + FSL 5x8/ BBB. deload 6 weeks (2 cycles) of moderate volume, higher intensite. for example 5/3/1 + FSL 5x5 or a pyramid down. deload 3 weeks (1 cycle) low volume, high intensite. For example 5/3/1 + joker sets or rule of ten. deload, lower your TM 3 cycles back and start again. Have fun :)

[@MorethanGUNZ]

Love the no nonsense attitude and advice.

[@as_v8]

Wonder if Alan would still stick by these tips in 2019

[@malchir4036]

Nope, because this is bullshit.

[@Oliver-bn7jt]

@@malchir4036 and you know what?

[@malchir4036]

@@Oliver-bn7jt in the butt?

[@Crimson_Abyss_IV]

@@malchir4036 why are they bullshit

[@eukleidesk6759]

Thanks for the video Alan. I always come here expecting excellence and you never fail to deliver.

[@element1111]

Wait, so how do I incorporate this into the program? Do I do this together with the old 3x5, or do I replace it with more volume completely?

[@johnnnyspade9604]

Keep doing the main lifts with just more volume like described in the video. Like the squat overhead press and bench examples in the video.

[@zeropulses9180]

So, let us say you hit a wall at perhaps 60kg bench, I believe that is 132 pounds. You used to do 5x5 with that weight, and now you want to advance to more volume. Do you then first remove 20 to 25 percent of the current weight? So with other words, from 60 kg to about 45 or 48 kg? But how many sets and reps would you need? I am thinking of maybe 3x10, 3 sets and 10 reps with 45 or 48 kg Benchpress. Also, how would you know when to add more weighs and how much? Once every week? Once every month? The 5x5 was easy to understand because you knew exactly how much to add and when to add it. Well, more or less, sometimes you would add after another time because it felt too heavy.

[@hinterlight]

You add weight when a session feels light, this is how your nervous system tell you it is ready for more load. As you get more experienced aka years of training these "Woha, the weights feels light today!" moments will get more rare, but those are the golden moments to level up. Then you secure that new level by nailing down the technique session after session so you can lift at this higher level again and again without risking injury. After a while it will feel like a plateau, you are lifting safe but going nowhere. And this is the time this video is talking about, how to blast past that plateau by using massive stimuli in order to create a new "Woha, the weights feels light today!" moment, and so the cycle of building strength forever continues. In theory simple, in life this is where all the blood, sweat and tears come into play. Or as Arnoid the Barbarian (Conan) would say, "it is the riddle of steel" ;)

[@dude157]

I'd say before doing anything too advanced or complicated. Keep it simple with the Texas method. This is weekly progression. And most people can get another 6 months to a year of steady gains with it if you tweak it to your goals. Then after exausting that move on to something more complicated. It's in Mark Rippetoe's Practical Programming book. Alan also has some intermediate programs

[@thebeatles9]

Volume also comes in doing more SETS. 9-12 sets per muscle / group at 4-6 reps (about twice a week) is a reliable way of building strength (which builds size).

[@supermariozzzzzzzzzz1403]

6:15 Alan comparing Paul Anderson to Pete Rubish.

[@salmanhussain6863]

Bepis Cola lol underrated comment

[@thegeneralleelafleur]

I love your videos. It's a perfect mixture of quality info, good sense and humor. Much appreciated!

[@antondashchenko807]

I think Pete might be an alien

[@WormsEqualNuke]

Volume training hurts, a lot, and most of people want to have results without some pain...somehow... Great video and keep up with your magnificent work! I've been learning and thinking a lot with the info you share.

[@karenmcdonnell4337]

4:43...you must have seen me OHP this morning! first time with the bar but my last rep looked like that :) :P :D

[@TheMccarthyMichael]

Great video. All programs must come to an end eventually, that's where periodization comes in. You can always go back to the 3x5 or 5x5 after a few months of something different.

[@pajdash08]

Alan, what is your opinion on Reverse Pyramid Training for bulking up?

[@mdd1963]

If you are working with sufficient working poundage, a reverse pyrarmid will be perfectly natural...; a weight you can only do 10 times, you will only be able to do 7 times the 2nd set if you use the same weight. If you want 10 reps again, you will have to reduce weight... (To me, it makes more sense to use the same moderately heavy weight, but for fewer reps on 2nd and 3rd set...10,7,5, etc....)

[@nietzschean3138]

Excellent mate. One of the best lifters on YT, and one of the best for advice with lifting.

[@Necrosis88]

Hey Alan! What do you think about 531 Wendler workout routine ?

[@AlanThrall]

Great routine. I would suggest going back down the percentages also. For example: 65% x 5, 75% x 5, 85% x max reps, then 75% x 5 and lastly 65% x max reps

[@Necrosis88]

thanks for advice my brother. I am doing a similar approach and calling it pyramide :) Go up and go down again! Works very good! Keep those great videos coming! Greetings from Bosnia and Herzegovina!

[@nawledge4pwr]

+Alan Thrall (Untamed Strength) Hi Alan, love your vids man :) Would you go back down on the percentages only on the first week of the cycle? (the week with 5 reps across the board - the "volume" week)

[@frankb2602]

Real good video. the article is great as well. Thanks for being one of the few KZbinrs that credits other sources!

[@brokenonsite]

i lost my virginity during a 3x5 program. then i hit the gym

[@cantankerouspatriarch4981]

Was Rip an inconsiderate lover?

[@abcertweld]

I can't say I totally agree with you on this 3x3 and 5x5. just my opinion being a former Military Master Physical Fitness Instructor

[@MrIsraelcenaiko]

Definitely going to take this advice. Also, the guy in the sled chair thing looks stoned AF.

[@dominickloka9758]

I have been lifting since Jan. 2013 and started on something similar to 5x5. I remember a time when I couldn't muscle clean anything heavier than 160 lb for overhead pressing (in 2014, this was pretty much my max strict press anyway). Now my best strict press is at 239 lb and my heaviest muscle clean is around 250 (newsflash: all my muscles are much bigger now). I spent a year with my overhead press stuck at 185 lb. It started to go up and I quickly got past 200 lb when I started to press three times a week for something like 8 x 3 or 10 x 2. Olympic weightlifters did that kind of training back in the 1940's. It worked and it still works today. I know very few great drug-free pressers who don't/didn't bust their ass with tons of volume with heavy weights. I've just begun a new training cycle that has me doing muscle cleans with 185 lb... for sets of 6 and 3 times per week. I'm looking for the cumulative training effect. Whoever said it was easy?