I really, really appropriate you putting the questions with time stamp links in the description.... It's the difference between me frustratingly skipping around a video and enjoying your video. Love it!
Love the channel Alan! Thanks for putting out such quality content. It would be pretty cool to have a music review on here every once in a while, maybe serious, maybe satirical. Just saying.
Love the motivation advice ,I sometimes don't feel like going to the gym, the way I see it , weights don't care how you feel. But you will if you do it
I just started going to the gym for the first time last week. Your videos were super important in helping me overcome my fear of things like deadlifts. I felt like I knew what I was doing(ish), so I just wanted to say thanks. :)
Oh G, thanks Alan for answering my question, I loved how you pronounced my name , that was hilarious, thanks again! Much love all the way from Erbil, Iraq.
Thanks for answering my question on the vertical diet. It's not something I'd ever do or actually care about but I thought your answer would be entertaining :)
x10 on REP training for around a physically demanding job. I just switched to it from intermediate LP type programming and it makes a lot more sense. It's a lot less frustrating and I while I definitely feel the work, I no longer feel like I'm grinding myself to a fine powder in the name of adding weight to the bar or pulling more reps out of my ass on some fixed schedule. So thanks to Alan for introducing me to the system, and to Barbell Medicine for the programming.
I ran 5x5 linear progression, dropping to 4x4 and 3x3 when I couldn’t keep up. Squat went from 315-455, bw stayed constant at 195. I did the squats the one set of deadlift, twice a week.
Hi Alan, I'm 14 years old, 342 lbs, 8% body fat. I can bench 650 lbs, squat 956 lbs for reps, and deadlift 1200 lbs. I've only been lifting a couple of months... is that good?
I've been unintentionally eating the vertical diet for years minus a few of the minutia like the cranberry juice. It's just super easy to prepare in bulk, and cheap with ground beef. Very important for a broke student.
If you can't get full 8 hours sleep, do low stress weeks more often and double up on rest days when you reach a PR. So if you hit your max, take 2 days off or low stress afterwards. Because 2 days is 12 hours sleep recovery as opposed to just 6. Obviously 8 is ideal but if you are patient and know that your work hard, you will see results, keep training. Even if you aren't making any strength gains, there is no reason to not train because even the spike in heart rate is hugely beneficial for your health. Don't be lazy and if you have kids, setting an example of discipline for them is hugely important.
Hi, I agree with almost everything you say but I have a counter argument when it comes to knee wraps. In my experience, knee wraps can be used in a similar fashion to a slingshot for bench. You can overload your squat while maintaining proper mechanics even if you are a raw w/ sleeves lifter. As an aside knee wraps can often be found for less then knee sleeves can be worn in a "lose" wrap that provides similar support to knee sleeves. What do you think?
Hey man can you make an equipment and lifting safety video? I've ordered a squat rack and lots of stuff for a home gym but don't have much gym experience.
I think there are good reasons for wanting to maintain strength. If I'm going on a month-long vacation or something, I might not set my goals to increase my lifts, I might just want to maintain them because training is not my top priority at that particular time.
Can you or have you done a video on minimum volume to maintain? No I’m not tired of making progress, but for part of the year I’m a washed up, living in the glory days, wanna be athlete playing men’s league lacrosse 1-2x/week, and my training priorities shift more to speed, agility, and conditioning, with the goal of not losing strength. I would be more than happy to continue making progress but that is not my main focus do to all of the running I have to do, and it takes a toll on the body.
I love when people make up all the reasons for not having time to train, but then somehow, wow, look there's time for them to train. But honestly, at a certain point I just tell people not to train then lmao. If you don't want to find the time and want to live your life not trying to make things work, then that's your call. But people usually come around when they hear it like that too
"maintain strength gains" would be an option for people who need to maintain a weight class for another sport (I.e. wrestlers) and have peaked on their strength gains....then we could ask, "how often do I need to lift to maintain the gains I've made" on say the starting strength plan?
I've noticed a lot of weight lifters get pissed off or upset or can't understand why someone would be happy with a certain level of strength... I get it, but you have to accept not everyone is in love with gains as you are. So far I've had trouble finding legit answers to this question from Pros.
You're assuming that you can't get stronger without gaining weight, which is false. If you have stalled at your current weight doing starting strength then it's time to find an intermediate program. The reason why you can't find an answer is because not many people can continue to go to the gym and be content not seeing any progress.
Hi Alan. Love your stuff, googled some random verbage you used and learned a few things :) Can't find a good example of what you are talking about when you're saying RP, tho, if you could explain that? Thanks
Damn Mr. Thrall, you've lived a bad ass life so far. And your attitude concerning squashing bad thoughts as soon as they come to you, and just friggin' doing it, is refreshing.
Alan the maintenance volume question was a decent one because when you have a weak point you need to devote some more time to the weak points (or just whatever area you wanna grow). However, adding that volume may overwhelm your bodys total systemic MRV. So what then? Cut your "good" lifts down to their minimum required volume to maintain (generally different for each major group) and then add the volume where needed. Dr Mike israetel has fantastic videos out there articulating this.
Alan what is the best way to include conditioning into Starting Strength program? Should it be before the workout, after, or dedicate a day to conditioning?
1:37 that's me,i did sslp for 4 months with zero results.My squat is 135lb,bench 155lb and deadlift 200lb and i'm a 220lb male.Currently thinking what should i try next,maybe a bro split and fuck it.
Sorry to say, but your comment about 6 bearers is incorrect. I also did that job for the Army, and was on a 6 man team. We also had 8 men teams. Which one is chosen for a burial goes by rank/honors
@@eclipsez0r that's easily doable, I took a whole year off the gym and started back in June 2018, started off squatting 50kg at 5x5, now at 140kg (after several deloads) on a recomp @ 2500 cals/d just switched to 3 x 5 recently, 80-100kg squats feel like air there's a fuck load left in the tank for me on 3x5 and increasing my cals to 3000
8:00 Alan gets annoyed by the question of "minimal volume to maintain..." But there are times that you don't have time to do your full desired routines. So the question applies to almost everyone that has a day job, you get busy at work or in life, but you want to still try NOT TO LOSE what you've built... ALSO... Suppose you are focusing purely on increasing your squat and you are crunched for time. Well you don't want to improve the squat while your bench suffers. So you would go into maintenance mode on bench and use the extra time for extra squat volume... So this was an inappropriate response from you Alan. If you want to make a separate "opinion video" rather than a Q&A video, your opinion on maintenance would fit there. But in a video that is titled to "Answer questions," you failed to answer the question asked, and instead gave an off topic rant about YOUR PREFERENCE not to go into maintenance on a lift.
I think most people who say they want to “maintain” their strength train in other sports (such as MMA) which require intense training several days a week. They therefore can’t allow the recovery time that a strength improvement programme would require. I can’t find the quote right now but I swear I saw Rip advise these people to do Starting Strength until they’ve exhausted novice progression and then switch to maintenance.
actually, I used to train a lot in karate, thai boxing and bit of ground game, using freeweights to maintain I now do power based training, compound lifts and still hit the heavy bag / jump rope. Long-term you can't do both, even if you are full-time athlete and using gear. Top-tier MMA fighters know going gangbusters with freeweights would detract from recovery/fight form, it's supplemental for them
I know once I hit the advanced level where I am making gains only once a month. I will be looking to maintain by lifting heavy twice a week or so and spending that other time fishing, hunting, hiking, drinking, fucking, building stuff, making alcohol in my basement, what ever suits my fancy really. I want to be strong, not the strongest.
You should do these types of vids once a month, they’re really enjoyable and informative
I miss these
@@agoogleaccount9522 yeah!! They were really awesome videos. I’d like to see them again too :(
*TRAIN MAINTAINED!*
Alan : "Hi! My name is Alan. I'm 6 feet Thrall"
Lmao, that Manson cut-away. So few strength/fitness youtubers are actually funny. Thanks for the laughs.
“If you don’t add 5lbs you’re a failure”- Alan Thrall 😂 I love you Alan
goddaman your deadlifts are GLORIOUS. Could watch that shit on loop forever
Don't click on the the "show more" on the guy who commented train untaimed.
The Bunny Man no really he's right don't even do it out of curiosity. i did and was sorry
this comment made me click it D:
I saw this comment and im fr not about to click on that shit.
Thank you.
yeah don't do it
I really, really appropriate you putting the questions with time stamp links in the description.... It's the difference between me frustratingly skipping around a video and enjoying your video. Love it!
man i wish this guy was my coach. i love your videos alan!
Love the channel Alan! Thanks for putting out such quality content. It would be pretty cool to have a music review on here every once in a while, maybe serious, maybe satirical. Just saying.
Love the motivation advice ,I sometimes don't feel like going to the gym, the way I see it , weights don't care how you feel. But you will if you do it
Honestly, Republic Commando deserves a remaster
omg r u me?
Out of all the places I expect to see this comment, this is probably one of the last.
Thank you, sir. Force be with you...
I just started going to the gym for the first time last week. Your videos were super important in helping me overcome my fear of things like deadlifts. I felt like I knew what I was doing(ish), so I just wanted to say thanks. :)
Hokieboy01 nice dude. Go kick some ass now
Way to go
Wholesome af 👌
Oh G, thanks Alan for answering my question, I loved how you pronounced my name , that was hilarious, thanks again! Much love all the way from Erbil, Iraq.
Bring back these quick Q/A videos!!!
This ending is exactly what I need for tomorrow mornings training motivation! Thank you!!
1:17 I’m so glad I’m not the only one who listens to careless whisper during a deadlift pr
i feel like i died, went to Asgard and Thor is lecturing me on my squat 😂
Looking forward to your bikini competition, Alan!
Alan, you are a dad gum great person. Thank you for your service and all you’ve shared over the years.
The 'maintain' rant was fucking hilarious
Favorite slayer song -Angel of Death, the ultimate PR song when Tom Yells!
Thanks for answering my question on the vertical diet. It's not something I'd ever do or actually care about but I thought your answer would be entertaining :)
Feelin brave.. with a brave question. the response and the close up LOL. killer.
Polka is a good guuurl
Rocking a Midland U tee shirt! Fremont Nebraska POWER
Been watching your videos for years and these Q&As are probably my favorite videos. 👍👍
Thanks Alan for keeping it real and the honesty
Really enjoyed this one, and esp the photos from your time with body bearers in the Marines. Highest respect to you, and thanks for your service.
I fucking love you, Alan
"Compliance is the science" -Stan Efferding
I met Reagan when I was in the Marines - very cool.
x10 on REP training for around a physically demanding job. I just switched to it from intermediate LP type programming and it makes a lot more sense. It's a lot less frustrating and I while I definitely feel the work, I no longer feel like I'm grinding myself to a fine powder in the name of adding weight to the bar or pulling more reps out of my ass on some fixed schedule. So thanks to Alan for introducing me to the system, and to Barbell Medicine for the programming.
Thanks for giving the time of the questions in the description:) Very generous and helpful!
I ran 5x5 linear progression, dropping to 4x4 and 3x3 when I couldn’t keep up. Squat went from 315-455, bw stayed constant at 195. I did the squats the one set of deadlift, twice a week.
Great information Allen as always. preciate ya.
You‘re really helping out a lot with this videos! Thank you :)
WHAT ARE YOU GONNA DO, NOT TRAIN?!!!
Roland Chin People say "Go Big or Go Home" like going home is a bad thing... Yeah I'll go home and when I get there I'll take a nap.
I'm seeing Slayer next month!!
Man this video was fantastic
Always enjoy your videos. Didn't know you served. Thanks again.
Hi Alan,
I'm 14 years old, 342 lbs, 8% body fat. I can bench 650 lbs, squat 956 lbs for reps, and deadlift 1200 lbs. I've only been lifting a couple of months... is that good?
Lol
Lol
Lol
Lol
Not if you only get 6-7 hours if sleep
When I say “I”, I mean Austin ~Alan Thrall, 2018
Compliance! That's exactly what Stan Efferding says it's the most important thing
Edgar Rosales Efferding is a broscientist.
Maxx's Chicken Tenderloins well his bro science helped Haftor win his first Arnold and first WSM
When the outrosong played i just shouted ANGEL OF DEATH! in my head.
No u didnt
I've been unintentionally eating the vertical diet for years minus a few of the minutia like the cranberry juice. It's just super easy to prepare in bulk, and cheap with ground beef. Very important for a broke student.
I'm really liking these qa vids. They're super informative. Keep it up :)
If you can't get full 8 hours sleep, do low stress weeks more often and double up on rest days when you reach a PR. So if you hit your max, take 2 days off or low stress afterwards. Because 2 days is 12 hours sleep recovery as opposed to just 6. Obviously 8 is ideal but if you are patient and know that your work hard, you will see results, keep training. Even if you aren't making any strength gains, there is no reason to not train because even the spike in heart rate is hugely beneficial for your health. Don't be lazy and if you have kids, setting an example of discipline for them is hugely important.
Really enjoyed this, some good info here
Liked for the Slayer content
Hi,
I agree with almost everything you say but I have a counter argument when it comes to knee wraps. In my experience, knee wraps can be used in a similar fashion to a slingshot for bench. You can overload your squat while maintaining proper mechanics even if you are a raw w/ sleeves lifter. As an aside knee wraps can often be found for less then knee sleeves can be worn in a "lose" wrap that provides similar support to knee sleeves. What do you think?
Great vid. Really informative and cool pics with Obama. TU!
Dude.. Your hair is UNTAMED!
i missed this kind of untamed talk
Great video 🤘
Hey man can you make an equipment and lifting safety video? I've ordered a squat rack and lots of stuff for a home gym but don't have much gym experience.
Sleep comment was golden.
I think there are good reasons for wanting to maintain strength. If I'm going on a month-long vacation or something, I might not set my goals to increase my lifts, I might just want to maintain them because training is not my top priority at that particular time.
Amazing listening the difference to high school sports in the USA. We did zero weights, just like practice once a week or so.
lol, "squash that shit" 21:04 😆
Can you or have you done a video on minimum volume to maintain? No I’m not tired of making progress, but for part of the year I’m a washed up, living in the glory days, wanna be athlete playing men’s league lacrosse 1-2x/week, and my training priorities shift more to speed, agility, and conditioning, with the goal of not losing strength. I would be more than happy to continue making progress but that is not my main focus do to all of the running I have to do, and it takes a toll on the body.
Raining blood's a good pick, I'd go with Disciple though.
Deadlift Doggo South of Heaven!!!!
Great job Hagrid
Great q&a man
Liking these kind of videos..
Great stuff again!! /salute
NOOOO Way I'm feeling_brave... looking forward to the bikini comp
This was great, thank you
Have you ever had a bad lift day? Felt weak, couldn't lift as much as usual, half repping?
Julian Klimczyk that happens in every long term activity
U might be overtrainning. There's a video from Alan on the subject. Check it out.
Overtraining
Julian Klimczyk that’s normal. some days r better than others
So bottom line
TRAIN UNTAMED!
Favorite Slayer song??? Too hard to answer. Manditory Suicide, South of Heaven, entire Divine Intervention album, all Slayer lol!
Did that confuse you or what ? Ahahahaha lol 😆
Loving these Q & A videos. BTW what is your current weight?
Great content
I love when people make up all the reasons for not having time to train, but then somehow, wow, look there's time for them to train. But honestly, at a certain point I just tell people not to train then lmao. If you don't want to find the time and want to live your life not trying to make things work, then that's your call. But people usually come around when they hear it like that too
"maintain strength gains" would be an option for people who need to maintain a weight class for another sport (I.e. wrestlers) and have peaked on their strength gains....then we could ask, "how often do I need to lift to maintain the gains I've made" on say the starting strength plan?
I've noticed a lot of weight lifters get pissed off or upset or can't understand why someone would be happy with a certain level of strength... I get it, but you have to accept not everyone is in love with gains as you are. So far I've had trouble finding legit answers to this question from Pros.
Strength and weight are two different things.
You're assuming that you can't get stronger without gaining weight, which is false. If you have stalled at your current weight doing starting strength then it's time to find an intermediate program.
The reason why you can't find an answer is because not many people can continue to go to the gym and be content not seeing any progress.
Hi Alan. Love your stuff, googled some random verbage you used and learned a few things :) Can't find a good example of what you are talking about when you're saying RP, tho, if you could explain that? Thanks
rate of perceived exertion :)
thank you both, i just found his video on it :)
Damn Mr. Thrall, you've lived a bad ass life so far. And your attitude concerning squashing bad thoughts as soon as they come to you, and just friggin' doing it, is refreshing.
Alan the maintenance volume question was a decent one because when you have a weak point you need to devote some more time to the weak points (or just whatever area you wanna grow). However, adding that volume may overwhelm your bodys total systemic MRV. So what then? Cut your "good" lifts down to their minimum required volume to maintain (generally different for each major group) and then add the volume where needed. Dr Mike israetel has fantastic videos out there articulating this.
All about Disciple for the Slayer fueled training
You have to be strong af to be a body bearer in the Marine Corps. So right off the bat that says a lot lol
SLAYER!!!!!⚔️
Alan what is the best way to include conditioning into Starting Strength program? Should it be before the workout, after, or dedicate a day to conditioning?
1:37 that's me,i did sslp for 4 months with zero results.My squat is 135lb,bench 155lb and deadlift 200lb and i'm a 220lb male.Currently thinking what should i try next,maybe a bro split and fuck it.
Nice Danzig poster my man
Thanks Alan!
15:04 - That would be a "Squat-Calve-Raise" ^^
Sorry to say, but your comment about 6 bearers is incorrect. I also did that job for the Army, and was on a 6 man team. We also had 8 men teams. Which one is chosen for a burial goes by rank/honors
the best, any time.
I did 3x5 on squats all the way up to 172,5kg for 5
Show proof
@@eclipsez0r that's easily doable, I took a whole year off the gym and started back in June 2018,
started off squatting 50kg at 5x5, now at 140kg (after several deloads) on a recomp @ 2500 cals/d
just switched to 3 x 5 recently, 80-100kg squats feel like air
there's a fuck load left in the tank for me on 3x5 and increasing my cals to 3000
@@adyp5176 That's crazy heavy I wanna see what he looks like
And just on 3x5 novice program. Pretty crazy
what do you think off the Dark Horse program form Brian Alsruhe?
8:00 Alan gets annoyed by the question of "minimal volume to maintain..." But there are times that you don't have time to do your full desired routines. So the question applies to almost everyone that has a day job, you get busy at work or in life, but you want to still try NOT TO LOSE what you've built... ALSO... Suppose you are focusing purely on increasing your squat and you are crunched for time. Well you don't want to improve the squat while your bench suffers. So you would go into maintenance mode on bench and use the extra time for extra squat volume... So this was an inappropriate response from you Alan. If you want to make a separate "opinion video" rather than a Q&A video, your opinion on maintenance would fit there. But in a video that is titled to "Answer questions," you failed to answer the question asked, and instead gave an off topic rant about YOUR PREFERENCE not to go into maintenance on a lift.
fukn love u man! thanks alot!
(Insert video of the Rock) “It doesn’t matter how you feel!”
Enjoyable vid
I think most people who say they want to “maintain” their strength train in other sports (such as MMA) which require intense training several days a week. They therefore can’t allow the recovery time that a strength improvement programme would require. I can’t find the quote right now but I swear I saw Rip advise these people to do Starting Strength until they’ve exhausted novice progression and then switch to maintenance.
Or traveling or older
actually, I used to train a lot in karate, thai boxing and bit of ground game, using freeweights to maintain
I now do power based training, compound lifts and still hit the heavy bag / jump rope.
Long-term you can't do both, even if you are full-time athlete and using gear. Top-tier MMA fighters know going gangbusters with freeweights would detract from recovery/fight form, it's supplemental for them
Thank you for committing to CDS. I can't imagine having such an important job.
I know once I hit the advanced level where I am making gains only once a month. I will be looking to maintain by lifting heavy twice a week or so and spending that other time fishing, hunting, hiking, drinking, fucking, building stuff, making alcohol in my basement, what ever suits my fancy really. I want to be strong, not the strongest.
Deload weeks are the worst 😭
I love them I get to sit at home and play my Xbox and relax.
David Godfrey maybe you don’t need a deload then?
Skip dealoads when weights are too light
Where can I summit question for him? What 2 days a week program suits an older lifter that finish basic linear progression?