Alan ThrallIn this video I tell the story of how I built my legs through effort, consistency, frequency, and programming, with some help from my genetics and training age.
00:00-01:39 Livin’ w/ big legs 01:40-03:27 Genetics 03:28-04:26 Thrall Brothers 04:27-06:43 My training history 06:44-08:15 My training age 08:16-09:48 Programming 09:49-10:40 The Low Bar Squat 10:41-12:26 Consistency 12:27-13:57 Love 13:58-15:40 Takeaways
How I Built Big LegsAlan Thrall2024-03-26 | In this video I tell the story of how I built my legs through effort, consistency, frequency, and programming, with some help from my genetics and training age.
00:00-01:39 Livin’ w/ big legs 01:40-03:27 Genetics 03:28-04:26 Thrall Brothers 04:27-06:43 My training history 06:44-08:15 My training age 08:16-09:48 Programming 09:49-10:40 The Low Bar Squat 10:41-12:26 Consistency 12:27-13:57 Love 13:58-15:40 Takeaways
FREE Strongman Template:barbellmedicine.com/free-strongman-templateFuture Marines do a Strongman workout at Untamed Strength GymAlan Thrall2024-05-13 | The fair oaks recruiting station Poolees and some of the Marine Corps recruiters run through some strongman circuit training in Sacramento, CA.
FREE Strongman Template:barbellmedicine.com/free-strongman-templateUltimate PPL - Doomslayer @NaturalHypertrophyAlan Thrall2024-05-02 | Some clips of the program I'm following. Natural Hypertrophy's Ultimate PPL - Doomslayer programHow BODYBUILDING helped & hurt my STRONGMAN performance.Alan Thrall2024-04-25 | This is my California's Strongest Man 2024 recap. I placed 2nd in the 231 middleweight division. 1st event - 180 lbs circus DB - tied for 1st 2nd event - 700 lbs conan's wheel - 2nd place 3rd event - 25, 30, 35, 40, 45 lbs keg toss - 3rd place 4th event - 280 lbs farmers carry - 5th place 5th event - keg carry & load - 1st place
00:00-03:28 CSM recap 03:29-08:34 improved tricep strength 08:35-12:50 the dreaded conan's wheel 12:51-16:45 improved bicep strength 16:46-19:45 improved posterior chain endurance 19:46-23:32 loss of overhead mobility 23:33-25:23 loss of explosiveness 25:24-27:42 poor trunk stability 27:43-28:45 recap
I explain how bodybuilding helped and hurt my strongman performance. The good: improved tricep and arm strength, improved posterior chain endurance The bad: poor overhead mobility, loss of explosiveness, decrease in trunk stability from lack of heavy squats and deadlifts.
Event 1: 180 lbs circus DB tied for 1st place Event 2: 700 lbs conan's wheel max distance carry 2nd place Event 3: 25-45 lbs Keg toss over 15' 3rd place Event 4: 280 lbs/hand farmer's carry x 100' 5th place Event 5: Keg carry and load 1st placeBest Exercise For GlutesAlan Thrall2024-03-27 | this Short is from: youtu.be/y4M2oxhZz3Y?si=wsg29QfY_T1lMBWQ
Put a bar on your back, bend over, squat down low!
FREE Strongman Template:barbellmedicine.com/free-strongman-templateMy Life As A Recovering Powerlifter | Whats Changed?Alan Thrall2024-03-05 | 00:00-02:29 Skit 02:30-05:10 Preamble 05:11-08:59 #1 More flexible 09:00-11:03 #2 Technique 11:04-12:43 #3 Take it or leave it 12:44-13:40 #4 Feelings 13:41-14:50 #5 I don’t care about weight 14:51-15:42 #6 Things need not be perfect 15:43-17:06 #7 Baseline strength 17:07-19:07 #8 Have you tried caring less?
FREE Strongman Template:barbellmedicine.com/free-strongman-templateI cant keep my BACK TIGHT on DeadliftsAlan Thrall2024-02-27 | In this video I cover 8 possible ways to help you or your client understand how to keep their back tight on deadlifts.
00:00-03:05 A few thoughts on round back deadlifts 03:06-03:33 Toes out, knees out 03:34-05:12 Ditch the belt 05:13-05:40 Set youR back at the top 05:41-06:38 Touch and Go reps 06:39-07:40 Tempo reps 07:41-08:28 Block pulls 08:29-09:17 Sumo 09:18-10:06 Romanian deadlifts
FREE Strongman Template:barbellmedicine.com/free-strongman-template[OPEN GYM] Keg Party & Atlas Stone PRsAlan Thrall2024-02-19 | This open gym took place on Saturday Feb 17th, 2024. If you want to be a part of the next one, Instagram is where I announce it. @untamedstrength
Today we tossed sandbags and kegs, pressed circus DBs, and loaded Atlas Stones.
FREE Strongman Template:barbellmedicine.com/free-strongman-templateWhy you suck on competition day.Alan Thrall2024-01-26 | 00:00-01:50 You peaked too early 01:51-04:25 You dropped your pack 04:26-06:29 Your warm-ups sucked 06:30-07:18 You are not focused 07:19-09:11 Your training routine is too perfect 09:12-10:20 You're just hoping
FREE Strongman Template:barbellmedicine.com/free-strongman-template10 COMMANDMENTS you should OBEY on your Fitness JourneyAlan Thrall2024-01-05 | 00:00-01:08 Intro 01:09-05:32 #1 Focus on the goal 05:33-08:17 #2 Stick to a program 08:18-11:48 #3 Log your training 11:49-16:39 #4 Don't take breaks 16:40-19:07 #5 Eat according to your goals 19:08-21:21 #6 Learn how to cook 21:22-25:14 #7 Equipment 25:15-29:49 #8 Master your technique 29:50-31:54 #9 Never lie to yourself 31:55-35:12 #10 Go all in 35:13-41:29 #8 and #2 forgotten thoughts
In-person & Online Form Check Service: http://www.trainuntamed.com/one-time-form-checkHow & Why You Should SUPERSET Your ExercisesAlan Thrall2023-12-21 | 00:00-00:53 Intro 00:54-03:02 How I used supersets in the past 03:03-03:49 Antagonistic muscles 03:50-04:51 Compounds & Isolations 04:52-06:02 Increasing frequency 06:03-08:05 Saves time 08:06-10:02 Saves energy
FREE Strongman Template:barbellmedicine.com/free-strongman-template4 Workout Adjustments when Stress is HIGH and Motivation is LOWAlan Thrall2023-12-11 | In this video I explain my approach to working out when stress is high and motivation is low. Sometimes adjustments don't need to be made, sometimes they do.
00:00-02:23 Why you don't want to workout 02:24-04:11 Change the tempo/variation 04:12-05:35 Change the equipment 05:36-07:16 Free weights to machines 07:17-08:57 Bodyweight workout 08:58-10:04 Don't skip workouts
Untamed Strength Gym: http://www.trainuntamed.com6 Reasons Why Morning Workouts Are SUPERIORAlan Thrall2023-11-29 | In this video I discuss several advantages to working out first thing in the morning.
00:00-00:36 Intro 00:37-01:18 Who this video is NOT for 01:19-01:54 Who this video IS for 01:55-02:58 gym less busy 02:59-04:03 less distrations 04:04-04:53 there is no escape 04:54-06:20 more productive during the day 06:21-08:26 less stress & anxiety 08:27-12:08 more energy
00:00-01:38 The Argument 01:39-04:09 Powerbuilding for Gen Pop 04:10-09:32 YouTube Fitness is not for Gen Pop 09:33-14:25 Why Powerlifting dominates Bodybuilding 14:26-18:47 Strength is addicting 18:48-20:15 Powerlifting is not Strength Training is not Bodybuilding 20:16-21:52 Pursing strength in different areasMy Bodybuilding Bulking DietAlan Thrall2023-11-02 | untamedstrengthapparel.com/collections/all
00:00-03:44 Breakfast & Coffee Talk 03:45-04:28 Intra-workout 04:29-05:52 Snack 1 05:53-08:25 Lunch 08:26-11:16 Snack 2 & Diet Talk 11:17-14:22 Dinner/Fast Food/Ice Cream3 Bulking Principles I NO LONGER FollowAlan Thrall2023-10-26 | 00:00-08:38 Bulk Story 08:39-11:51 no overflow on surplus 11:52-16:16 protein requirements 16:17-23:30 less saturated fat
Day 4 -Paused swiss bar bench: 3-4 x 6-10 reps s/s seal row: 3-4 x 8-15 reps
-AD Press: 3 x 6-10 reps s/s Weighted chins: 3-5 x 4-6 reps
-Spider curls: 3-4 x 8-15 reps s/s Katana triceps extensions: 3-4 x 8-12 reps
Day 5 -Deadlifts: 1 x 3-6 reps s/s neck extensions: 3 x 15-20 reps
-Front squats: 2-4 x 6-10 reps s/s RDLs: 2-4 x 8-12 reps
-Power shrug: 2-4 x 8-15 reps s/s sit-ups w/ rotation: 2-4 x Max reps s/s DB Rear delt fly: 2-4 x 15-20 reps
Questions I answer: -How long do these sessions take? -Are you still running these days? -If you’re squatting low RPE, isn’t it better to do them with low RPE? -How much muscle have you gained? -Why are you doing sets as low as 6? Why not higher reps? -Why are you following a program by some random YouTuber?My Current BodyBuilding Program Explained.Alan Thrall2023-10-14 | untamedstrengthapparel.com/collections/all
Day 1 - Upper -CG Incline Bench: 3 x 6-12 reps s/s Pullovers: 3 x 6-12 reps
-OHP: 3 x 6-10 reps s/s Pull-ups: 3-5 x 4-6 reps s/s French Press: 3 x 8-12 reps
-Cable Fly: 3 x 10-15 reps s/s Barbell Curls: 3 x 10-15 reps
Day 2 - Lower -Squats: 3 x 6-10 reps s/s Neck Flexion: 3 x 15-20 reps
-Single Leg RDL: 3 x 8-15 reps s/s DB Lateral Raises: 3 x 10-15 reps
-One Motion Stone Loads: 3 x 6-10 reps s/s Leg Raises: 3 x Max Reps
Day 3 - Arms -Preacher Curls: 3 x 6-12 reps s/s EZ Bar Skull Crushers: 3 x 6-12 reps
-Hammer Strength High Incline Press: 3 x 6-12 reps s/s Diagonal Pulldowns: 3 x 10-15 reps
-Dips: 3 x Max Reps s/s Hammer Curls: 3 x 10-15 reps s/s Sled Push: 3-5 x 60'Squats Jumps for Warm-UpsAlan Thrall2023-10-10 | I like to jump before my squat workout. I have been combining my typical squat warm-ups with jumps and I always feel great by the time I get to working weights for Squats.🅵🅰🅸🅻🆄🆁🅴 might not mean what you think it means...Alan Thrall2023-09-27 | Basement Bodybuilding Videos I mention: youtu.be/K3LZJSuk2W8?si=62EcfDnn2bIMXVaZ youtu.be/TYrfGxPCjo0?si=c5kuJ-WQCXcIYguX
Untamed Strength Gym: http://www.trainuntamed.com5 things Ive learned in 5 months of BODYBUILDINGAlan Thrall2023-09-15 | 00:00-01:47 Bodybuilding and strength training comparison 01:48-06:07 I don’t have bad days 06:08- 08:40 I don’t need breaks 08:41-11:33 I don’t have assistance exercises 11:34-13:53 Bodybuilding let’s me get more done 13:54-16:24 Bodybuilding is not easy
Untamed Strength Gym: http://www.trainuntamed.comThe Almighty Lunge: DB / BarbellAlan Thrall2023-08-23 | Instructional video for the walking DB or Barbell Lunge. I explain how to preform it and why I prefer it over Bulgarian split squats.
Untamed Strength Gym: http://www.trainuntamed.comIts time to be an ADULT and learn how to cook.Alan Thrall2023-08-15 | In this video I cook a whole chicken, quarter turkey, meatballs, and potatoes. I also give a few sample meals that I like to eat for lunch.
Untamed Strength Gym: http://www.trainuntamed.comWe have been LIED to - Bodybuilding & PowerliftingAlan Thrall2023-08-03 | In this video I discuss my hesitation to accept bodybuilding as a legitimate way to train and a healthy endeavor.
Untamed Strength Gym: http://www.trainuntamed.comWhy I started bodybuildingAlan Thrall2023-07-28 | In this video I discuss why I was inspired to start bodybuilding and some reasons why I'm enjoying it so far. Much more to come.
Untamed Strength Gym: http://www.trainuntamed.comWhen Should I Add Weight To The Bar?Alan Thrall2023-07-22 | 00:00-01:15 Intro 01:16-04:21 Beginners 04:22-08:08 Just Add 5 lbs 08:09-12:35 Percentages 12:36-13:24 RPE & RIR 13:25-17:07 Progressive OVERload Vs. Progressive Loading 17:08-18:00 When To Add Weight To The Bar 18:01-20:03 Progression Strategy
In this video I discuss when you should add weight to the bar, how much weight you should lift, and pro & cons of RPE, RIR, percentage based training, and linear progression.
Untamed Strength Gym: http://www.trainuntamed.com1 Full Week Of Hypertrophy Training - Home Gym ReviewAlan Thrall2023-06-28 | In this video I outline my current training routine created by Natural Hypertrophy. Video here: youtu.be/d1eLAd5WvIA
I also review SupGym Major Lutie PLM03 Power Rack +Home Gym package
Untamed Strength Gym: http://www.trainuntamed.comFree GROUND ZERO Program - Elderly, Obese, SickAlan Thrall2023-06-20 | This at-home-program is for someone with limitations that prevent them from using weights, barbells, dumbbells, machines. -Box/chair squats -incline push ups -toe touches -inverted rows -step ups
Untamed Strength Gym: http://www.trainuntamed.comOur First Personal Training | Elliott HulseAlan Thrall2023-05-22 | In my last video I talked about how The Underground Strength Gym and Zach Even Esh inspired me years ago. In this video, I talk about how Elliott Hulse from Strength Camp influenced me to open my own warehouse gym - Untamed Strength.