1 Full Week Of Hypertrophy Training - Home Gym Review
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- Опубликовано: 15 сен 2024
- In this video I outline my current training routine created by Natural Hypertrophy. Video here: • We're turning Alan Thr...
I also review SupGym Major Lutie PLM03 Power Rack +Home Gym package
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That 30 lb child looks American made and sturdy.
overbuilt for the purpose, but maybe a bit too light
@@TheRatchet35 That's only an issue when he's not suitably bolted down.
I have several of these, and they tend to be a bit on the noisy side. Neighbors may complain.
😂 y’all funny.
Wtf 😂
Alan, I think it's so great that you are showing your kids how to live a healthy lifestyle and getting them involved. You're also showing adults that having kids isn't an excuse to get fat. Thanks for the great training vids, man!
TBF, his job is to workout. A little different for people who have kids and work a 9-5 office job.
watching my dad do triathlons growing up is the singular reason i got into fitness
@@davidortega3393 The majority of people have enough time to squeeze a workout everyday, they just prefer to spend that time on TikTok or something else.
@@davidortega3393cope
@@Apimenta010maybe I am not the majority, but I dont. But I will find 2-3 days per week to workout. Its about prioritys and time management.
Keep in mind, the Five stars are based on my needs for this item ruclips.net/user/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
Finally, I was waiting for an update on the Hypertrophy Training. looking forward to the progress. Unlimited gains incoming
I found NH's channel after you guys collaborated. I've been running one of his programs and really enjoying it. Good luck on your hypertrophy journey!
Which one of his programs are you running?
NH is the man
@@DarkMujsame here. NH is a breath of fresh French air❤
Alan your kid's growing up man. Enjoy it.
I've been watching you for years Alan and I love your wholistic approach to training where you've gone through many phases of your training, It's great to see you touch up on some hypertrophy training which I'm sure will be suited to the majority of lifters.
Solid honest review. Looks like a great all in one starter rack.
Not gna lie, it's weird seeing you do anything other than squats, bench, deadlifts and overhead press 😂 but I'm really glad to see you decided to try this out. Always inspired me to improve at the gym
LETS GET ALLEN TO 1m
Well deserved 👏🏽👏🏽👏🏽👏🏽
Been an Alan Thrall enjoyer for many years now. This is the kind of video that seems like it was destined to be made. Keep evolving, dude.
This a great, transparent honest review and you giving yourself a week to test it out with various movements is awesome
Top quality work Alan. Thank you for taking time to share your review, and we love it - your hypertrophy training progress!!
Best fitness channel on YT hands down.
Dude, your kid is walking around! So time flyes. 😊
Regarding the pulleys, I have upgraded to nicer ones online. Sometimes racks come with crappy plastic ones; upgrading to nice metal ones with better bearings makes a huge difference. Thanks for the review
Yup this should do the job.
Would you mind sharing which ones you upgraded to? Did you upgrade them on this same unit in the review? Thanks much.
Love your authentic approach to reviewing this.
Great video! As a replacement for the leg curls you can do nordic hamstring curls by loading a bit of weight on the bar with it being on the floor. Then you just go on your knees with your back in front of it, stick your legs under it with your ankles pressed against the bar, and then do the movement. It's recommed to add the end of a exercise mat to not torture your ankles, and fold a mat under your knees for the same reason. Also the katana triceps extensions would work if you just did it on your knees.
You can also add a band. Tie it to the pullup bar and it will help you where the movement is the hardest, i.e. at the bottom (contrarily to adding a band to a pullup, where it helps you where the movement is the easiest). That is how I do it and, holy moly, the concentric is niiiiice!
Or do leg curls with sliders.
Love this new hypertrophy content! New journy begins.
I've been watching your videos for about 6 years now. Bro are you this awesome and this good a guy in real life? You're awesome and hands down my favorite fitness person.
Actually had the opportunity to spend a few hours with Alan Thrall several months ago , where he worked with me on my form for the 4 main lifts . I have to say that this video doesn't do justice to how good of a person he is . During that session he was extremely thoughtful ,enthusiastic and friendly , but most of all he really honed in on the work I was doing and helped me to execute better in the Bench , Strict Press , Dead Lift AND SQUAT . So , to answer your question ....Yup , he's is a very bad man!
trained at alan's gym for a couple years - answer is yes
I bought the exact same rack for home this spring and pretty much use it exactly like you portrayed. I have a second bar set up for deadlift and power clean type movements. I've suppemented with better, gym quality handles and additional bumper plates. I've been impressed, especially with the variety of movements you can do with the cables in lieu of having a full set of dumbells. I'll also use the handles for incline bench and seated overhead press. I'm stronger than the average dude, but not a full on power lifter, so it's perfect for me and my growing athlete sons. I do have to weight it down with plates on some press movements. And I about max out the space on the rack for lat pull downs, but its cool. I'll swap over hand for underhand and rock it. Good review, I've been training untamed!!
I should second that. I bought an almost identical rack from an Australian online shop and pretty much do similar set of lifts. I too have setup s second Olympic bar for deadlifts that I’ve retained from previous equipment.I would try to incorporate some of the supersets from Alan’s. Thank you.
Excited to see the progress after all this hypertrophy training!
(sorry for my bad english)
DAY 1 - SUPERSET 1 (bench prss + pull over) SUPERSET 2 (cable fly + cable curl) SUPERSET 3 (OHP + pull ups + cable overhead extension)
DAY 2 - SUPERSET 1 (squats + neck extension) SUPERSET 2 (RLD no pause constant tension + cable lateral raises) SUPERSET 3 (t-bar row + sit ups)
DAY 3 - SS 1 (push press + lateral pull down) SS 2 (cable preacher curl + cable skullcrusher) SS 3 (dips + pinwheel cable curl)
DAY 4 - SS 1 (hack pulls + neck flexion) SS 2 ( power shrugs + cable upright row + lying leg raise)
DAY 5 - SS 1 (neutral grip bench press + one arm cable row) SS 2 (OHP + pull ups) SS 3 (pelican curls + katana triceps press)
Watched him like 9 years ago. Crazy how time runs haha. He still looks buff even though he is a dad now and all 👍
Best review I've found for this product, and looks like you found alot of great work outs to use on this piece. Appreciate you taking the time to film this for us.
I have this same rack...it is a great addition. For the light weight on the cables, I spray any brand of lubricant on all the moving cable parts...it really cuts down that roughness and makes the movement with lighter weight smoother.
I really love the fact that every time you try a new area of lifting, you really give it a serious effort rather than just dipping your toes in. I'm honestly curious if we'll see you try calisthenics or crossfit some time in the future. For now, I'm looking forward to seeing your progress in bodybuilding.
Looking incredible Alan, amazing shape. So cute to see ur kid getting involved with your workout :) awesome video, great vibes
Love you man. You’re one of the few keeping it real and humble. God bless you
Cool - was glad to see you've been enjoying NH's program - I've been running it for the past 2 weeks and think it's been great.
Hey Alan! Some tips from fellow gym owner.
You need to apply some silicon oil in spray on those juicy rails. You can buy it in any hobby/utility store. To perform nordic curls, place your bench perpendicular to power rack pins and add some weight to the base of the power rack. You can then anchor your ankles under the pins and perform nordic curl.
Can't wait for the ones with Kashima coating.
Great review. Good to see a less known company get a review on a larger channel.
Love that you're giving hypertrophy training a go. It will be awesome to hear your thoughts and progressive after years of powerlifting
I dont watch your videos often, but you seem like a well rounded individual and a great father. Keep going bro
Does the child come with the rack or do I have to supply my own 30 pound foot hold?
I believe Alan made his own but you can get a pre-owned one for free. If you follow one of those yellow buses they will take you to where there's loads just running around.
@@duncan888 thanks ill let you know how it goes
I see you were brought a dandelion flower, kids are the same everywhere.
Do the katana tricep extensions on your knees, and you could probably do hamstring curls with one of those velcro straps around your ankle that attaches to the cable.
Very good idea, I immediately remembered my experimental workouts during the pandemic hehe
Wow, that's a super space-efficient setup. Got some great tips from this, thank you. And you're looking fire, dude!
NH, program is definitely working.
@Alan, with the low pulley, connect some foot/ankle straps, turn over on your stomach and do you leg curls that way. If you have a long foam roller, you can place it just above your knees for an added hamstring stretch. Its a weird work around, but I actually get a much better contraction with this exercise than even a commercial lying leg curl!
Can you link a pic video showing what you mean?
Your content is great as always Alan. I think its really cool to see you do more bodybuilding stuff. Looking forward to your next video!
I feel like Alan Thrall has been watching Natural Hypertrophy. I love seeing his training style change :D
Umm he literally wrote the program for him
@@slee2695 that would explain why his training is so NH-ish haha
Thank you for your great content Alan
Oh hell yeah I've been waiting for this.
If you use the safety arms as your j-hook, then you can do overhead pressing and pull ups without changing your set up. That’s what I do.
This is a big brain move 🧠 nice one
Congratulations and I envy such equipped home gym!
You got a Christmas gift in the middle of summer😀
Don't need a rack but I very much appreciate Alan's continuous effort to educate all of us hacks out here. Seriously has made a difference for me since 2018
YEEESSS!!! Ever since watching the video on NH's channel I have been waiting for an update/thoughts video on the program
Got me cracking at "China" 🤣🤣
Came back to one of your videos after ages. Felt like catching up with an old friend. Take care man.
Alan's a sleeper comedian. Underrated sense of humor
For Nordic curls in the rack, you can move your bench under your lowered bar. Place your shoulder foam on the bar. Kneel on the bench and place legs on the foam support. Enjoy hammy gains 😅
Your son has a good deep squat, excellent longitudinal and transverse foot arch, and knows to push through his heels!
I just spray WD 40 on the rails every couple weeks and it makes the cables like BUTTER, don't need to do it that often but I do
See, it's a good rack for certain people.
I'm 5'10, 225 lbs. and I had no problem using this rack. I could use it everyday but I prefer my other one for bench, squats, and other free weight work.
More space in my regular rack 30' where as only 24' or right around that on this one.
Yes, I bought this rack a few months ago. Gotta say love the rack best you can find for the price. It would be better if the bench could be wider. However, 100% would recommend to anyone looking to have home gym equipment.
Thanks for doin this video man. I've had my eye on this rack. This solidified it.
@2:02 Alan going full berserker! LMAO!!!!
I love Alan Thrall. He’s a RUclips god. Period.
Im gonna say it again. Only training/fitness related channel i watch!
I watched your video with NH and am now on this programme bar the neck exercises & am loving it! *Judgement impending* used to do bro splits and this is the first programme I've ever ran! plan to run it for a year no changing and see where I end up!
Looking awesome man 💪🏻
More gainZ to come
Thank you Alan for sharing this. I really learned a lot from you and enjoy Untamed Strength such an awesome gym to get strong!
You look much better and healthier now. Hypertrophy training is really the key
6:26
"Using 30 pound kid as anchor"
😂😂😂
This killed me LMAO
Haven't watched this channel in years, took me a minute to remember who this was.
Dude you just proved that if you put in the work , you can always get it back.
is dandelion some kind of new gym accessory or something that I've been missing?
Nice work.
My kind of video.. you’re lookin great man
Probs for the Flower behind your ear.
Rack looks solid for home users.
Alan, are the Untamed Strength belts being shipped to Europe? I wanted to order one over the pioneer shop, but there were constant delays and I just had to cancel my order. Is there any other official channel of distribution?
Damn Alan! Making those hypertrophy gains 💪🏻 NH inspired me to isolate more, and what do you know? I got bigger. Bigger abs, bigger arms and bigger forearms. After a year of hypertrophy training, I think you'll be hooked. Sure, you don't get the instant gratification from hitting weight PRs but when you look back in the rear mirror and see how swole you have become, it does something to you. I only look forward to doing rep PRs and gaining inches now 😁
Looking jacked! Nice to see you doing bodybuilding 💪🏼
So rad to see you bodybuilding!
Haha love the foot anchor! Good video!
P.s. looking ripped!
This looks better than any of the Body Solid equipment that we only had access to in the 2000s.
On the exercises that didn't feel great was the weight evenly loaded on each side of the pulley? On my Nautilus even 1lb difference between the sides made it run rough.
As a father of a 3 y/o boy I can relate to having to incorporate him into my workouts hahaha. I also have bikes, toys, cars, etc around all my equipment lol.
6:33 if that doesn't melt your heart then nothing will.
You got some brown stuff on your nose. I watch a bunch of Alan's videos too, but holy sheeeit the amount of brown-nosing that goes on in the comments is unbelievable.
@@jd9119I hope you find a way out of that negative mindset of yours and learn to appreciate love.
@@Anandfulness Well, I don't understand why people need to brown-nose so much. It's not just you too. Look up and down those comments. Do you not find it weird that people are continually brown-nosing a guy they don't even know? And for what? So he gives you a thumbs up on your comment?
@@jd9119 does writing nice things about a video or content creator immediately justify the word "brownnosing"?
His bench press technique is amazing.
you might still be able to do the Katana triceps extensions if you try them kneeling. That's a good shout for upper body isolation in upright movements anyways. Cheers.
Get the PUMP! I gotta return to the neck harness again!! 💪💪💪
It is scary how old Alan's kid already is. Time has no mercy.
Can you do a video on neck training in general?
That shirt is already looking tighter on you, Alan!
Hows this rack held up now 6 months later? Do you like the barbell and plates still? I'm looking for something affordable I can use to supplement my gym with and try to get my kids into lifting. So far the major lutie seems like a good buy.
How have you found NH’s plan for you? Have you noticed improvements? You could do a review after a year of it :)
I wonder where you got the hole in your left lower back…thank you for the straightforward good quality content as always.
I use a multipurpose lubricant on the guide rods each week. Should feel good as new. Also I have to put equal amounts of weigh on either side of mine so it’s balanced and slides smoothly
Hey alan are you unevenly loading the cable that usually creates a slant and makes it feel like shit mightn’t be the problem though
5:30 those legs doe!!!!😮🔥🔥🔥🔥🔥🔥🔥🔥🔥
duuuuuude. you NEED to collab with dr Mike Israetel. Seeing you two toghether would be fn awesome, and his style of training would make your bodybuilding journey straight up fire.
The Lutie looked nice, but the price was out of my range, since I had to start from scratch...weights, bars, bench etc.
Bought the Hulkfit, good for the price and has strap safeties instead of bars. I've been have a hard time getting an adjustable bench I like that works or lines up correctly in the cage. I think if the bottom cross brace sat farther back like the Lutie or Bells of steel this wouldn't be a problem, I'll probably weld up a new one with 1 or 1x2 tubing that sits lower or set back with two 45 angles.
I'm gonna go with the ghetto cable pin loaded system like Alpha Destiny since space is a limitation, and all these racks seem to have somewhat over priced cable solutions for the quality anyways... and, just get in the way. Granted I think this has to do with the cheap bushings and bearings.
With the Lutie, Hulkfit and similar you should be able to add in-between holes on the uprights since the corners is where the load is and not the flats. I think with all these cheapos, if you load the plate storage, the rack should move way less, mine is still not on mats so it fucks off no matter what.
Anyways, good vid as usual Alan.
P.S. If you're even on the fence of a home rack setup; DO IT! Game changer for overall enjoyment and you can listen to Power Metal and Deathcore as loud and often as you want.😅
I think you meant to title this video, “I did hypertrophy training for one week at home. Here’s how my body has transformed!”
Alan, your training always brings me some new inspiration. I trust you and will consider buying this rack for training at home after we move into the new space until the end of the July!
Thanks for this review it was very helpful
I'm still single. But you are putting seeds in my mind to know how to follow as a dad.
Do you bulk at times nowadays or are you in a constant maingaining? You seem pretty lean all the time.
Great video and review. Question though, who makes the blue/red shorts? Those were sick!