FREE STRENGTH PROGRAM! - 4HORSEMEN
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- Опубликовано: 28 сен 2024
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Brian deserves a Hyper Trophy
hahhha
Underrated comment award 🏆
Black and white cut inside a black and white cut. It just got real.
Dude, You are seriously ridiculously kind! Thanks for this one and your 6 other programs you've put out.
This man needs more appreciation for all he puts out for us. Hats off to you, Brian.
I was planning to get back to the gym, and here Brian helping me! .. thanks a ton mate
I did a version of this program from January to August and my deadlift went up from 225kg to 290kg, one of the best programs I have ever tried. Only problem was that the massive progress on the deadlift made the other lifts suffer a bit. But still a very good program !!!!!! =)
IT WON'T MATTER HOW MUCH THE OTHER LIFTS SUFFER ONCE YOU HIT 450-500KG ON YOUR DEADLIFT!!!
In week 2 of the 4 Horsemen program, and it's just what I needed. I knew my conditioning had gotten bad, but it was worse than I thought.
Your free linear program, brought to my attention by Alan Thrall, was what made me a fan of you, and also what made me far stronger and more dangerous than I ever could have imagined in my 20s. Rest assured I'll be cycling this program when I've finished my hypertrophy cycle.
What I like most about this is you explain why...being just told to do something really don’t interest me ...but this does...Thank you for your time on this
Thank you Brian Shaw and the Thomas Inch Dumbbell for getting us to meet the great Brian Alsruhe!
I've been running your power/bodybuilding program for about 9 months, now and love it.
Thank you for posting all of these workout templates man. I've been using them for about a month and already see a huge difference, not just in strength, but in appearance and physicality. I'm pinching my pennies to, one day, get a custom program from you man. Until then, thank you a million times over, thank you
guys i can just tell everyone if you can you defenetly should buy one of brians programs its fucking hard you probably cant walk straight for most of the time cause but its worth the effort you put in 100%
ps i wasnt able to sit up today causr my abs where so fired up
Another well laid out video and explanation of your programming style. If anyone is even considering purchasing a program from Brian, stop thinking and do it. Fair warning, any of Brian's programs are not for the faint of heart, I've been through three of them at this point. Every day you walk in to the gym it will be a grind, however, if you stick with it you will come out a better and stronger person. In the words of Ron Swanson, "Son, you should know my recommendation is essentially a guarantee. Do it. NOW."
Hey Brian. Thank you for another awesome free workout template.
I commented on Uncle Nic's last video that it was good to see my wife's homemade ninja turtle card, and now 2 days later he is back on screen :)
Brian, thanks so much man. You are a difference maker in peoples lives.
physically yes
When I see that whiteboard, I get hella excited !
Love all the quality content you put out Brian! I'm sure many feel the same way
My god you spoil us Brian, we appreciate ya
Pure gold, my friend! Thank you so much. Hails from The Canary Islands
Well in Ric Flair's immortal words:
"Diamonds are forever and so are the 4 horsemen. WOOOOO!"
Awesome, thank you for all the effort you put into this!
Oh, what would I give to be able to train at Brian's gym just once. Why are all great people located in the US and pretty much unreachable for me? Thanks for sharing all that insight, binging all your videos, Brian, have been for a while. There is so much bullshit about strength, fitness and conditioning on fitness YT, but your videos, AthleanX, Alan Thrall and some others really make a difference for people on the other side of the pond that have no great role-models to work with. Maybe one day...it's at least a goal to work towards (and of course: I would die in a normal training session with anyone from Brian's gym)
Where are you located? If it's in Europe you have some of the best Strongman competitors in the world.
putting up a free program and charging for customising? that's amazing, more people should do that. not everyone is unable to make their own program from this, so for those people this is brilliant. still in my linear phase, but ill keep this in mind and will definitely run it soon
This is why I love this channel..... Thanks!!!
90 seconds of rest in a strenght superset feels like I'll strugle to drop only 5% of my main movement. I'll try this program, it seens nice and very different from what I usually do. But this 90 secs of rest are terrifying. Thanks for the content.
Yeah I can't imagine lifting heavy on the big 3 with that little rest, just seems sub optimal unless you value conditioning as much as strength
It will suck for a week or 2 and your strength will dip, then you'll be fine once your conditioning catches up. Thats what happened to me running Darkhorse
It will make you a conditioned beast. If you are not at world record levels of strength then it doesn't matter if you push your conditioning with your strength work. In other words, the only people who need to worry about conditioning affecting their strength is if you are invited to the deadlifting world championships. Until you can deadlift 900+ push your conditioning hard.
Youre looking healthier, keep up the great videos
I really like this program, thank you !
I started this today. Man this is gonna be a tough 12 weeks
Do you remember your results?
Killer program - loving the pumps
good guy Brian ! throwing in the matrices at the end of the video
Just bought this and going to start tomorrow! I'm going to keep it as close to the written lifts/accessories as possible!
How's it progressing for you?
@@ryanrogers8211 My cardio, Strength and endurance have never been better. The workout is laid out so that it’s easy to read and understand. I did find that some of the reps to percentages were about a notch high for me to handle but it got more doable as the program went on.
4 horsemen of the apoc-GAIN-lypse
Welp, I guess I know what I'm doing after I finish my current Brian Alsruhe program.
Sames! Was just thinking I want a brutal strength program and I literally see the word brutal on the board
Toilet?
I try to do that /before/ I lift, ever since the accident.
@@stevendyer398 when you reach my age, you give yourself 2 hours in the morning before you have to be anywhere to make sure you've uuuuuuhhhhh emptied the tank completely.
Awesome video. This program is sure gonna make us swet and get result's!
I really enjoy the videos you've made so far on programming Brian. I use these templates and modify it based on my needs and my own training style and honestly it's worked great so far and I'm excited to program and use this in my off season coming up in March!
What I will say is that I think even though this is a watered down description of your program so it's easily communicated to other trainer types and athletes, I also would possibly say you should do videos on HOW to program, and undulate, and how to vary stimuli as to not short yourself out. I think too many people get hung up on raw dogging their lifts with no variance and no compass of not every day being a good day. Idk if you currently have a set of videos based on how to intuitively/intelligently program and undulate, but it might be worth doing if you could make it concise and easy enough to communicate to the "DIY" athletes and casuals that really enjoy this content but don't exactly understand how to manage it efficiently for themselves
That being said, I think the way you dove into this program was super intelligent and well made and I appreciate the care you've given your programming style over time. Stay strong friend
@@AMysteriousBystander don't modify it. Trust his programming prowess.
finally a program for pinky extenders!
Nicest guy in the world.
One of them yes
super informative, worth watching twice!
Thank You Brian!
10 minute plank?! I struggle to do 1 minute
Pure Dad wisdom
Wasnt FourHorsemen the program book some SOF bros put together full of different kinds of workouts back in 2009ish?
Yup. Indeed it is
Awesome, thanks for the help.
a brand new baby
Careful with that program name Brian, Athleanx has a "4horsemen" program. I don't want to see you get sued!
Hey Brian I've just begun to see your channel and I fucking love it soo many goods tips, I have a question imagine if I want do get better at pull ups instead of Deadlift who I do? Keep going your hard work brother.
Check back in a couple of days for a google sheet that spits out/has what your workout for the day is based on the video.
Agreed, scrolling through with no luck so far...
Justin McLennan nah man, I'm on it. Lazy weekend ahead, so I might as well get it done.
Thanks for this Brian - going to use this template after my first ever comp.
Do you do your build phase as giant sets too as well?
Cheers and happy new year!
I know you encourage giant sets, but what if we aren't able to do it due to too many people using equipment? Never mind, video explained it.
Hey Brian, idk if you reply to older videos but Is the build phase the competition lift or a variation?
It's the competition lift you will be working that day
Love this stuff. Able to follow the time and the clock I agree is a great training partner. Curious, this is 4 days a week, and seriously kicks your butt, did day one today, but what are yo suggesting for the other three days. Just straight out rest and maybe some mobility? Or some form of conditioning? I'm sure goals will heavily influence, but if we are just trying to get stronger and help the body composition in a aesthetic fashion what may you suggest. Honestly after hitting this honest and with intensity I was ready for a nap 3 hours later.
Did i ask for it yes (inside my mind),did you read my mind?Yes,Did you make the program yees? Thanks boss!
Thank you! Thank you! Thank you! Salamat!
When it comes to the AMRAPs, do you recommend going until the next rep would fail, or to leave one rep in the tank? I'm learning RPE style training, and running this would help me learn.
Fooling with combining these concepts myself. The benchmark I am using is that if I have to pause and woof woof breathe to get 2 more reps, that's too many reps (aka over RPE 8 or so). Like the man says, do not risk missing reps. Training should be "hard," but not "all grind, all the time." Or at least that's how I interpret it.
For me (I'm currently on a NeverSate program), I make sure my regular sets are good sets without stopping to put the bar down. The AMRAP sets I get all the reps (at least the recommended goal number) I can even if it means taking a breather between reps in order to get all the reps. I figure that taking it slow and getting reps is better than stopping completely and getting less reps. This doesn't apply to regular sets though, I should be able to get those reps without putting the bar down or its probably too heavy.
The way I treat AMRAP is I stop once form breaks down, or the bar speed slows to the point where I know the next rep will be ugly. This prevents your CNS from being over stressed too often in my opinion while keeping you safe, glottal thing about the long road over the short term.
Hey Brian, in the sweat portion if i were to do things for a timed amount what would be a good range? for instance if i want to do jump rope how would it best be gauged in terms of intensity?
20-30 seconds as fast as possible then your 90 seconds rest.
That ninja turtle haha
Hahaha a dog!! Try 10 hours in a factory 10hour days, 59 years old soon to be 60, kidney transplant patient, heart disease, diabetes .., but I'll never give up !!! Warrior not by chance, by choice!! 👊💪👊👊
Brian, current active military and huge fan. Can you explain why you like your 4Horseman Training to start off with conditioning unlike traditional programs? Just curious. Thanks
because it warms you up and conditions you at the same time. It's extremely time efficient. Thank you for your service.
THE WHITE BOARD!
Ok awesome info but now my question is. Nutrition, what do I eat, how much do I eat, how often do I eat, and when do I eat?
2 breakfast🍳
2 lunch🍝
2 dinners🍛
if you are skinny or want to gain weight eat more than you do now. If you are fat or want to lose weight eat less than you do now.
WITH THE ASSISTANCE WORK do you do your reps quick or slow and do you only do one set of each becuase it seems low volume
do your reps quick and he laid it out in the video.
Hey Brian, thanks a lot for these free programs man, been looking to change things up and considering this one, can I move the 4th day to the next week by any chance so that I'm going to the gym 3x a week?
yes but you will not get as good of results
I just started dark horse and what happens you drop another program!
Btw. How do you do dark horse as fast as possible? because today it took me 2 hours to complete, because I needed to run from place to place in my gym.
What do you do if you decide to test on the brutal intensity day as far the sets after?
Do you start or end with conditioning? The day 1 example shows conditioning first, but later in the entire layout, it goes strength, accessorie, conditioning last.
Both
My favorite part about this program is the ninja turtle.
Brian, I completed ur linear program, 1 wk deload, 2 wks testing, plus 1 wk off due to holiday interrupting my routine. I started 4 horseman and find it difficult(not hard, but struggling thru the routine). Is there an adjustment period, or is the conditioning in the beginning throwing me off. Thanks.
It's supposed to be hard
Whoosh
(-_-)
This is where I remember I'm a visual learner. It might as well have been a john madden impression in greek to me.
Sorry brain, sorry Brian.
a quick question brian, you said that we will add 5% to the next wave, you mean on our MAX lifts or on the percentage per day? thanks a lot!!!
Percentage per day
Question: Is conditioning at the start or end of the workout?
In other videos, He suggests it be done at the beginning, but you can put it at the end. It’s up to you.
In the beginning it gives you a great warmup. You will not be weaker because of it
If all this was organized into a mobile app, that would be awesome.
Then invent an app to do just that and partner with Brian and make thousands.
Does anyone know when do put a deload into the program? Or do I just do that intuitively?
You don't do deloads in this program. Unless you know you will need one then yes plug it in on your own
is it possible to overhead press more than we can incline bench?
Yes
Pinkie extendors 😆
Can I make my main Movement a pull-up :|
Yes you can!
The frequency for the mainlifts being only once a week is too low for most people. The conditioning and accessory part of the program are great though.
I feel that this will get your conditioning up but many will be stalling on the core lifts too soon.
I have a gym full of State, National and World Champions who would disagree with your statement.
You can always throw in variations as accessories. Ie close grip bench after OHP, pause deadlift after squats
It all compliments and bulids on itself ...he just didnt throw it all in a blender to get your hr up or maybe you should try the program before being critical. Ive only done 2 sessions and ive done your typical pl routines and my gut feeling is this program is groundbreaking and im going to pay Brian to finetune it ....the fact this is free is ridiculous .
I've been on 5-3-1 for a while, and it's structured with 4 main lifts only once a week and it works well. If you put enough into the big four, you won't need to do it more than once a week. Or at least that's the case for me and a lot of other people that have used 5-3-1.
Brian, you really think reverse pyramid is better for hypertrophy and recomp than straight sets? How about ascending sets? My strength is shit on my first couple of sets; it takes me a couple sets to grease the groove, despite warm up sets. So, I think ascending sets are the shit.
Bench press is more important, of course
This is more like homework
Then don’t do it man but when you are weak, don’t blame me
Hey Brian,
I can only train 3x per week. With this program would you suggest doing:
a) upper lower upper
lower upper lower or
b) upper lower mix of both
lower upper mix of both ?
Greetings from Germany!
week 1 Day 1 Squat, Day2 Bench, Day3 Deadlift / week 2 Day 1 Overhead press, Day 2 Squat, Day 3 Bench, Week 3 Day 1 Deadlift, Day2 Overhead press, Day 3 Squat and so on. Just cycle through them in order.
You're my dad now.
Sewage Monk He was all along
Kaido Love Boay shieeeeeeeet
Sewage Monk creative name
I can be your dady,.
8:37 "non-negotiable" - so let me put on my plus 5 hat of weaponsmithing and let's talk about this
Let me put on my +5 hat of bull shit. Work on the skill of my bull shitting and let me bull shit about this.
@@MAGAMAN
I recommend watching "What The Health" on Netflix/RUclips.
It helped me immensely with my ability to recover fast enough from short rest time. Maybe it could help you too!
@@thecaptain2505 bull shit
@@MAGAMAN really? I've never had that much trouble. Only time my lifts went down on Brian's templates was ohp and squat on dark horse (poor variation selection on my part). Otherwise, all giant sets all the time. The closest I get to resting that long is setting the clock for 3 minutes and doing a set of five. I'm 43, bad back (degenerative arthritis), bad knees, live at 4500 feet, and smoke a pack a day for 20 years. Maybe run a few trial weeks to get your condition up?
@@thecaptain2505 'What the Health' I gotta check that out.... Thanks!!!
And Mega Man.... You need 3 minutes!?!?! ....I feel like I'm pushing it when I'm approaching the 2 minute mark. Three minutes seems a bit too long for my kinda workout.
Is there a faster harder program that's basically the same called mechanix?
I see what you did there. Love it
clever clever
😋 Dave off Fuck
Just cooked a meal and sat down. What do I find a new video from our brother Brian. Awesome.
“For people who have more responsibilities in life, I have a dog..”😂😂
Not skipping my ads for this.
If its just a few ads per video. Fuck it ill click and support.
Brian, I know in past videos you said you do/did train bjj. BJJ is my main sport (over 5 years now) and I love lifting/training hard as well. I normally alternate between (4/3) and (3/4) lifting /bjj depending on what I feel like prioritizing atm. With all that said, would you say this program mixes better with bjj than some of your others? I was considering doing one of yours soon enough and wasnt sure if the powerbuilding/darkhorse/4horseman/other might be best. Any recommendations?
Anyone else have input with mixing Brian's programs and sports?
@bar90 I also train bjj and bought one of Brian's programs. It was the powerbuilder. I have to say, it got me feeling very strong and conditioned for a match i had at the end of the program. I ran that program twice and I pr'ed in all lifts at the end of both. That said, i'm also curious about whether to get the dark Horseman or the four horsemen next.
I also train Judo / Bjj.
Higher Volume makes my grappling performance drop. I mainly do heavy Trap bar Deadlift everyday for low volume then do some light kettlebell swings, pushups and abs. Then some banded prehab stuff for shoulders and neck and I am out.
I train 4x a week on the mat and every day in my homegym. I tried the typical bodybuilding but it just doesn't work for me.
@@marcel5125 first off damn you teemo. Secondly i concur
I also train BJJ for over 4 years now. I did Brian's powerbuilder program a year ago and i PR'd on all my lifts. On the mat I felt a lot better too. Stronger, faster and better conditioning. I even won my first competition in a heavier weightclass (from -70kg=-155lbs to -80kg=-176). So you should definitely give it a try. I'm thinking doing this one(4horsemen) next.
I see the whiteboard...I like the video!
Yeahh fk blackboard its old fashioned and dusty 😁
Knowledge bomb incoming!
Perfect timing!
Brian, i dont know any channel that puts out programs in such detail as you do.
The first video i watched of yours was your original program you did for Allan Thrall.
Raphael in the background is cool
Where's my pen and paper at!
Your best free program video yet, so comprehensive. I can't believe you give these away for free, you're a hero, in going to buy one from you next year!
Did you get it yet?
one more for giant sets, made the switch to them and will.never go back.. lol, maybe as long as it is followed by a bench press..
Man is a programming genius 💪🏻
Have you considered adding the sponsorship feature to your channel? I want to be able to support your channel after everything you have shown and taught us.
I live in the South and I literally had to watch this at .75 speed (: Thanks much for the program.
South of what?
@Duke of Haphazardokay
@@hrishikeshparab1236 South of the USA
There's no way the non-negotiable at 8:37 wasn't planned.
Brian, this is amazing. Helpful and motivating as always.
How do we know how much weight to use on our assents exercises becous the exercises change
I went for it and contacted @Brian Alsruhe. @NEVERsate and purchased a 12 week program. I was just emailed by him and the PDF is 52 pages. He maps everything out in detail based around a full questionnaire he sent to program around my access to equipment, restrictions,, and so forth. The free plan in this video was a good start, I just made the leap of faith. As I haven’t begun (email arrived today) I don’t have true feedback, but I will say I was impressed in the process and promptness of his replies and feedback all during the program building process. Best of luck to you.
@Adolfo Castro it went well
@Adolfo Castro yes
About to finish the Dark Horse program which has been the most fun/most sweat-enducing/potentially amazing gainz (didnt test maxes yet) program. Would you say it is okay to do this program after or wait a couple months to start the 4HORSEMEN? (disclaimer) didn't watch video yet so apologies if you already answered it in your video!
edit: yeaaaah, imma do this program once im done with darkhorse. haha thanks Brian! Love your videos!