It’s #3. Everybody at my gym is on the iPhones, wandering around like zombies, almost bumping into my bench, sitting on the equipment. I don’t think the millennials can be without the things.
@@Hotobu thats fine, i think its directed @ those who do a set sit on phone for 10 mins and then another set If youre being disciplined and doing your sets at end of rest time thats not a worry
My problem is not wasting time IN the gym. My problem is delaying going TO train because I'm watching all these untamed strength videos on HOW to train lmao
For me personally since I sit a majority of the day I have found that the 10-15 minutes of dynamic warming up and stretching helps a lot with my knee pain and elbow pain etc
As somebody who spends pretty much the entire day sitting, I would rather take my time stretching rather than jumping on squats (per example) and having my knees caving in because my adductors are just too tight. That will cause all sorts of problems like my glutes and hams not being engaged correctly throughout the lift. I'd rather do 4 sets good than 5 sets bad.
agree with ditching the foam roller. once i stopped my sessions have gotten a lot better/more efficient. i still do some dynamic stretching (no more than 5 minutes) before each workout ( i do tend to sit around a lot for my job though i got one of those standing desk thingys). this video gives me a peace of mind. keep up the awesome work man.
Very true. I found warming up with cardio to be more effective than static stretching, but will combine the two if I'm feeling it. Cardio -> Static/Active Stretching -> Lifting -> Foam Rolling seems to be the most effective fitness pattern for me as a developer.
I too am pressed for time in the gym. One way I keep on track is I got a small magnetic digital cooking timer to keep me honest with my rest times. I just stick it to the bench or squat rack and go. When it dings I know to start the next set. Works great. Since it isn't my phone I don't have to worry about losing it (it only cost $3) or getting distracted by my phone or other lifters in the gym. The timer's ding has gotten me out of a TON of 'hey bro' conversations since I started using it. :-)
Search for "Polder 100-Minute Digital Mini Timer" and you'll find it. I'll add the link in a separate reply in case RU-vid blocks it since it is a link to a retail store.
I just do another set when my breathing normalizes. Which I would estimate is about a minute max. I must add that I don't do full squats with 400 pounds.
lol, I argued with people on other forums that the warmup routines you posted were incredibly excessive and not a good use of time for regular people and now you're mostly disowning it. about damn time.
#4 was a huge, positive change for me. I started timing my rest periods a couple months back and it's not only made my workouts quicker, but it showed me that the extra rest had little to no impact on my overall strength.
Same thing here, Alan influeced me very highly to start doing ATG high-bar squats. I'm still doing them today and in my opinion, low-bar parallel squats are just a way to move a maximum amount of weight by changing center of gravity and by cutting ROM in half. Hence I will NEVER do low-bar squats, I high-bar squat for olympic lifting and better overall leg developement.
ATGtoOverhead u gotta do what works for u. I actually kinda go hybrid. I have more of a low bar, bar placement but still feel comfortable with a more narrow or highbar type foot placement. Still can reach below parallel but with the addition of the back helping and a better center of gravity for the bar path. Feels better for my level of thoracic mobility.
Another strategy I just started applying is to fraction my training days. I now do 4 days a week (about 50min each) , instead of 3 days a week (about 1h20 each). I found that way, I can focus more on fewer exercices, and execute them better.
One of my favourite channels to follow by far with consistent, valuable content. Most other fitness youtubers have useless, self-absorbed content. Yours is always spot on. Thank you for this. Keep putting it out there!
In every video Alan confirms to me that he's the only relevant lifting channel on YT. 80% of the things he covers I've already discovered on my own. BUT it's great to see them confirmed in nearly the exact same opinion I share. I do 10 min on the elliptical with the resistance and inclination set to MAX. I start at low intensity and crack it up as time passes. it's my warm up and have never needed any additional stretching.
I really admire your willingness to evolve your points of view as you evolve as a coach, Alan. On that note, I remember your recommending novices who couldn't reach depth to place 2.5lb plates under their heels. Would you still recommend that today now that you've become so good at teaching the squat? Also, production game is on point. Cinematography game on point. The coffee looks delicious.
I always recommend squat shoes. If someone is low bar squatting they shouldn't have too much problem getting depth because they are bending over. Reaching depth with a High bar position in flat shoes will be more difficult.
I know you don't read these, in the off chance you do, Thank you. Love seeing your awesome progression over the past few years, not to mention the last 8-9 months. You introduced me to Starting Strength and Barbell Medicine. I've become stronger, more disciplined, and happier by following your simple steps that helpwd me increase my lifts. Thanks again, continued good luck and success. Dont Stop Don't Ever Stop.
I just found your channel. Started hitting the gym 2 months ago after a 4 year hiatus. Figured I'd relearn everything right the first time. By far the best place I've come across for legit help on lifting. Thank you so much.
I swear Alan you just literally described exactly what I was doing a year ago and what I'm doing now after all of your content and interacting with baraki and Feiganbaum. I was doing this stuff called FRC which is kind of like exposing yourself to tons of joint end ranging and control in end range--it did make me quite flexible overall, but did fuck all for all my lifts or the shoulder tendinopathy which was detrimental to my training. Stopped that shit ran starting strength for 7-8 months, read aches and pains and spoke with baraki and now I'm far more stronger and walking around pain free with a deadlift that's 215+ lbs heavier, squat that's 150+ lbs heavier, a bench that's 100+ lbs heavier, and a Press that's 80+ lbs heavier. Now running the bridge and I'm getting even stronger and getting a little leaner too surprisingly while maintaining my weight.
And usually if I'm pressed for time I just spend a little less time on cardio. I already move around in my daily work. but I still wanna run fast, turn myself into a pretzel shape and lift heavy. So I do everything ;) and stretching does help my already sorta overflexible joints... Weirdly enough
Just be careful.... flexibility is inverse to strength... At one point, if you become too flexible, your strength goes down as a side-effect...and the same for strength, you lose flexibility. The key is finding that balance to maintain full ROM and ability but still have enough tightness to secure stability of a joint/tendon/ligament to the muscle and body segment being moved/used.
Eric Bishop I agree, moderation is good. I just know, by experience, if I don't I do get more problems with my joins and Whatnots, if I don't stretch. Luckily I'm not a Mr Glass like my younger brother who has the same thing. My joins are way more stable than his. partly, I would guess, because strength train.
Some of the World Strongest Man competitors can do the splits, so it is not black and white. Get good flexibility but be strong in the rangers of movement.
Hey Alan, I like that when you are wrong you are prepared to say so outright and then share your new knowledge & wisdom. This channel has been my favourite source of information about lifting since I came across it and the fact that it just gets better over time is great. Thanks!
I don't usually stretch unless I'm doing any olympic lift but if I didn't stretch my ankles I can't Squat (low bar, high bar) with a empty barbell without falling backward. I need at least plate on to Squat properly. So if I have the time I like to do some weighted stretches to gain some dorsi flexion for the training session.
My background is endurance sports. It has been shown that stretching reduces muscle power output. If you are compelled to warm up, warm up, but I think stretching should be reserved for the end of the workout if at all.
Dynamic stretching is where it's at. E.g. to warm up for Squats, do the full range of the squat without the bar or with an empty bar a few times. Make sure that you can go as low as you want without any discomfort. Same for Dead Lifts, Bench, etc... I find that that pull ups are the hardest to adequately do dynamic stretching for so I've rotated that out of my routine on most days. Normal stretching is for evenings only, to get your stuff unwinded for the night.
Hey Alan, this video has been really useful not just to organize my time in the gym, but also in many other aspects. Setting in advance the things you're going to do a certain day at job, for instance, is very helpful in order to manage time properly and not feeling like you have spent a lot of time and done nothing in the whole day. Will apply it from now on!
It's worth pointing out that for someone with no mobility or restricted mobility, they should probably warm up, foam roll and stretch more than just squatting with body weight or an empty bar
Honeslty, I've watched a bunch of your vids and this is probably my favorite one. It's kinda emphasizing a lot of things I learned during my time that I went back to school and still tried to keep the exact same routine I was doing before. I went from "I didn't get my limber 11 in, I literally can't attempt a squat pr today" to "it's ok if I can't fit accessories in and only get the compound lift today".
whoa cant you believe you just dropped this bomb about stretching/foam rolling i love your stretching routines and your even who i found out about foam rollers through!
Its extremely rare that I'd give a thumbs down on an Alan Thrall video but this is one of them. The advice on warming up/mobility work before starting your session will eventually fuck a fair percentage of people up if they follow it consistently!
Don Peterson my own personal experience and training hundreds of clients (average Joe's just like me with no backround in sport from a young age) in person.
I actually like spending 3-4 hours at my gym (I'm an outlier, just sharing my thoughts) simply because I like where I lift. That being said, I have to drive 45-60 mins to the gym I go to here in Jersey as it is the best option for my girlfriend and me. So, I like to foam roll and stretch considering that I'm in a chair driving for a long period of time.
Man 45-60 mins each way? I'd really consider training at home if at all possible.. think of the endless time you'll have for other stuff. I got a rack, weigh and an olympic bar. Expensive af, but best thing I've ever done. You'll never get that time in the car back.
"Worry about the main meal BEFORE touching the side dishes." Talk about burying the lead! Magnificent line and worthy of deeper consideration. I don't lift, I'm training for touch rugby, so right now I'm bout dat cardio and endurance. I WILL be lifting soon as I know I need to for explosive power. But REGARDLESS of type of workout, that line should be the CORE of someone's training philosophy, regardless of discipline. I know I do it in my training and it's changing the way I look at both how I setup my work and how I get it all done.
Please make a video on "how to ditch the bar" If you feel you're failing a squat Rep or chest press or any barbell related rep, where to dump the bar, how to dump the weight safely without injuring yourself .. I'm not saying ORMs, but in fact with or without spotters .. or even as a spotter ..
Don´t your gym have safety bars? Place them so you just need to sit a tiny bit lower to place the bar on them if you fail. If you don´t have safetybars, here´s a quick tip on how to bail. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-nlPE49zlez4.html
memorycard1000 hey thank you ! The video you linked was helpful ! Yeah some places don't have safety bars and no spotter I know personally will pull up anything north of 315 if you actually fail a rep..
Arman Talwar You realize that a spotter doesnt need to actually pull all the weight (unless there's an injury of course)? Even a scrawny teenager can pull atleast 50lbs in a spot and that helps tremendously.
I literally just started actually timing between sets and my time in the gym has gone from 3+ hours to being in the gym 2h30min at most including getting dressed and warming up(which is 5min on bike and light band work)
@@sciuresci1403doing the main movements, strongman shtuff, accessory.. and moving shit around, i'm in a 1 car garage. 2h isn't that crazy tbh. 2h 4 days a week isn't a big deal from getting dressed to shower.
@@sciuresci1403 warmup for 5-10min, squats/deads take 30min each from empty bar to top set and back downs(take about 3min between sets). Bench and rows or OHP and Pull ups take about 30min each from empty bar to top set and back down(i take about 60sec rest between each movement). Accessories take 20-30min, and strongman/carries take 20-30min. Then putting everything away adds time.
Thanks Allan! I already implemented most of what you have suggested before i watched this video but i felt like i was sinning in the gym cutting my warmup almost totally out of my daily routine. Due to my very busy schedule. I almost never have more then an hour to work out. Im glad im not hurting myself or my gains in the long run. Thank you Allan for all your hard work and your informative and entertaining vids.
Good video. I've been lifting for decades and thanks to videos like yours, my technique has improved big time in the squat and deadlift...and consequently everything else. Lifting sucks when we hit plateaus. Everything is better when you're improving. Keep up the great work.
I switch the phone off and wedge it between by breasts when I squat. At first because women's clothing doesn't come with pockets but I discovered it's great for maintaining your squat form; you'll drop/break it if you slump your shoulders or your chest falls forward.
Appreciate the suggestion to forgo warmup . Am prone at times to get so down in the noise with excessive prep that will lose focus on the main FOCUS of the training day. As strongly suggested in an outfit we once were members ACCOMPLISH THE MISSION !
One guy was doing 135 for like 6 reps for 5 or so sets quarter squatting and texting on the phone with a 5-7 minute rest. Jesus I wanted to throw him out the gym.
I saw a guy today put 4 plates on each side of the smith machine doing barely 2 inch bench presses while his feet was on the bench throwing his body into the bar. He also was taking 5-7 minutes between sets. I cant take much more of planetfitness...
pfunkle good point I used to always think people would tell you to fuck off but if you come across the right way a lot of the time they’ll take your advice.
Great video man. Wish I was close to your gym. Your music selection would make it way easier for me to leave my phone in the car. I've cut down my warm up to a few minutes on the rowing machine and actually found my sessions to be way more productive. Thanks for the videos.
I usually do a 5 min limbering up before I workout, find a door way and lean into it to stretch the shoulders, thrust hips forward roll them side to side, hold the frame to squat and straighten the hamstrings. Warm up on your way to the gym whether that be while walking your dog or at the red light there is plenty of dead time that you can use to warm up before entering the weight room
Михајло Јеремић first of all, I wasn’t responding to you. Must be that you’re not too bright. Secondly, I like that you are afraid to post your ugly picture. Third, I’m not fat, but nice try.
I find the stretching, foam rolling, and over warming up can happen any time of day (ie, at the end of your day or while watching tv or any other time) and some can happen in between your light warm up sets or something
ALSO it has now been shown that stretching prior to lifting decreases your power output. Dynamic stretches and light movement warm ups ONLY! Static stretching AFTER!!
I do need a bit of stretch as everything is just so tight when going into the gym. Literally nothing is activated enough to even lift an eyebrow in the beginning.
You should start walking instead of driving. I walk to and from the gym daily, 10-15 minutes depending on the direction I take. I never need to warm up when I go in, maybe a little to open my hips but back and legs are always warmed up and the weight of my bag helps as I swap it between hands to help warm up shoulders and back. Its a veeeery boring walk.
Be careful guys. "Tip" #2 is not for everyone. Not everyone's Alan Thrall. If - besides gym - your liftestyle is mostly sedentary (desk job, playing games, etc), you will need to warm up and foam roll correctly (think about those hip flexors after whole day of sitting). I always begin my training sessions with 15-20 minutes warm up and foam rolling and it helped me immensely with my SI joint/ back pain and hip problems. I am lucky enough to have a lot of time to spend on the gym, but even if you have very limited time, don't sacrifice the warm up completely. At least focus on the areas you know you might have problems with.
He didn't say sacrifice the warm up. In fact he specifically said the opposite. He said - warm up the squat with the squat, empty barbell, slowly increase the weight to your working weight.
i’m an office guy and no, i don’t need to foam roll. there’s no science behind it, it just feels good. plenty of people dont do it and or think it’s a waste of time.
or you could try out Brian Alsruhe's approach and foam/lacrosse-ball roll just before bed? i for one will roll out any sore spots on the morning after the first rest day. for warm up i'll do some burpee broad jumps, mixed with some, if not all possible barbell movements with an empty bar. (Brian Alsruhe again) this will not take more than 10 minutes before i start ramping up the weights on the bar. (desk job, 44 y/o)
Don't record RU-vid videos (for starters) 1. 2:22- Make a plan 2. 3:08- Stop stretching and foam rolling 3. 6:00- Get off your Phone 4. 6:41- Time your rest periods 5. 7:19- Drop the excessive accessory work
I do all foam rolling and stretching at home in my downtime. Watching a film is a perfect time to stretch, foam roll or use a sandbag. I also find these activities relaxing which is not the feeling I want before lifting.
Listen to Strapping Young Lad or Gojira (I know Gojira aren’t thrash but it’s really intense. Strapping is somewhat thrash but they do have it in their music.)
I dig how you can expand/tweek your routine and own up to changing your mind..... 'Eating crow' is never fun. Respect brother and thanks for all the fan-fucking-tastic information; you've helped this salty, out of shape, veteran get back into shape!
Congrats for your Starting Strength Coaching Certificate. BUT.. I like your channel more than Barbell Medicine, Austin, or Starting Strength channels because you were not following what only Starting Strength say but actually coming up with creative explanation and independent approach. You understood the book so well but you were combining other teachings that you learned from other books as well. You are Alan, you should be yourself and unique. If you say stretching is not needed just like all Mark Rippotoe and his team, you will be just another Mark Rippatoe. Then you' won't be different hence your channel. I know you're probably gonna reason it but it is so sad to hear that you say completely opposite of what you said earlier. Austin Baraki is amazing ,we know and respect him. we have a lot to learn from them you're the greatest strength coach online but just because you met someone new says so, you shouldn't simply forget everything you' READ, learned and experienced' before. You have videos and speeches about how important stretching is and yet they don't matter. I am afraid few months from now on, you'll make another video saying 'stretching WAS actually useful and needed, that you changed your mind again'. Please don't take my words as criticism, I will always love your work and respect how humble you are and how you have no ego compare to others. I am sure you will understand what I mean. You are the best.
Dude, he is in no way saying stretching doesn't matter. The whole point of this video was to show people how to not waste any excess time in the gym, and I think that even you will agree that some stretching routines take wayy to long. I agree with you stretching and mobility pre workout are amazing tools however if you simply do not have the time to stretch and finish the workout in it ENTIRETY than alan is simply suggesting a specific warm up (in this case squatting as a warmup instead of foam rolling, than lacross balling your glutes, then stretching the adductors, abductors, flexors, quads, hips, etc.... I dont believe that he is completly changing his view because of austin or starting strength however I do agree with what you said about not forgetting his learned knowledge, and I don't think he has... He is simply trying something new because he doesn't have the time that a lot of other people have and it's worked for him.. Remember this video really only applies if you REALLY do not have the time and if stretching interferes with your actual training! Im sure that Alan still stretches and does mobility when he has the time, or even on his rest days! Have a good one!
The latest videos clearly show a heavy influence from Rippetoe. This channel just transformed into a Starting Strength echo chamber. Maybe the next video will show Alan ripping his face off showing us he was really Mark Rippetoe all along.
Recently I have started leaving my phone I. My bag and training without music in the gym. It’s been a game changer, I can actually focus on my lifts and I’m not pissing around texting people, scrolling Reddit and watching RU-vid videos
I've been eating 2 packs of bacon a week. The trick is to slightly under cook it then let it cool off on your plate as it finishes cooking it's it's own oil. You're all welcome
Not quite. I once got a date with the hottest girl in the gym, just because I could do the front splits perfectly. That night was worth 15 years of painful stretching lol
Man 6 eggs, 1 lb of greek yogurt with berries, and 3-4 pieces of thick turkey bacon is my go to breakfast. Maybe some waffles or french toast too.Ill have a bigger breakfast on the weekends with the eggs in a burrito with veggies. That breakfast is kind of teeny
