@@AlexLeonidasjust with your novice plan, my back blew up like Bane in less than a year. A jealous part of my family told my father i was taking gear. So at that time, i was living with my parents, my father searched my whole room.
Yep I've been watching since then too. Always using bits and pieces of his advice and learning from him. Hell I take gear now and still follow Alex's journey in awe lol while still using his advice
@@jassodhi968 both are good variations and both will work. dont stick to just one, use every variation of a pull up and chin up possible so you can keep the exercise forever and always have sm new or interesting to cycle to
I switched to a 80% calisthenics program last year for a while and my lats never grew more. Always done hip hinges, horizontal rows, trap exercises, and pulldowns. But nothing made my lats wide like pullups. I even saw some good thickness gain. I went from 2 sets of 5 to 4 sets of 16 over the course of about 8 months. Full deadhang, strict pullups on rings and I gained nearly 10 lbs of raw muscle in my back over that same time. Don’t skip your pullups!!
Same. Im cutting but decided to specialize in weighted chins and dips and it's going amazingly. I've always kept up on my pull ups no matter how far I bulked
when you do the sets of 16 do you reach dead hang position and go all the way to chin over bar? cuz usually when i see people say they can do that many pull-ups they are some sort of reduced range of motion thing. i can do about 8 full range of motion pull-ups but been stuck at that number for a while i can't imagine ever reaching 16 without shortening the range of motion, since i'm 6'4 with long arms each individual pull-up takes me a long time since i'm moving a huge distance, like 10 seconds per pull-up even when i move at top speed.
@@rinkuhero Yeah man full deadhang strict pullups, chin over bar, completely limp at the bottom. Each rep is hard and generally I get slower on the last five or so. But the range of motion is pretty great. I could pull lower (chest to bar instead of Chin over bar) but I could only bang out 8 or 10 of those.
@@rockyevans1584 true but when you have twice the distance to move as most people it's hard to help, one can't really do pull-ups twice as fast as normal height people to compensate
Physique looking crazy bro I left a video on Basments video saying him and omniman are looking crazy. All 3 of you guys are looking crazy in different ways, natty community onna come up
Man Alex, it's crazy how far you've come physique and youtube-wise Stumbled upon your channel 9ish years ago and now you are one of the natty (youtube) legends and a inspiration for thousands of people Just wish I actually trained for all those 9 years I've been following you lol
Hey Alex. I found your channel back when you and Greg had beef (I followed Greg). A few years later the gains are still strong. As a shorter lifter you have inspired me greatly. Almost weigh 180!! Forever grateful ❤
I've seen videos where Alex's physique is used in the thumbnail for current day's natty limit. What a huge compliment and so well deserved because that B roll's physique is just insane for one of the few on social media that I actually trust are natty.
Alex's rotational programming and +1s mentality makes him look noticeably better every couple months.. displaying that the natty limit is only true in absolute age and not training age 💯💯
I don't have nearly the definition and bulk in my back as Alex, but I've been following him for years and I'm happy that my focus on quality back training sorta circled back to a routine similar to this. With that said, I'm very happy with my back progress so far. Weighted pullups and chins, barbell, dumbell, cable rows, pullovers, RDL's...all very simple stuff that goes on rotation every once in a while, but the effort and progressive volume have given me a wider, fuller back. Hell just ramping up to 45 lbs on weighted chins (I'm already 205lbs) has been MASSIVE for my back.
Every time a video comes out I feel thankful for subscribing like 10 years ago. You give the perfect amount of information to back the recommendations without us being scientists lol
People will say they have stubborn calves while doing like 3 half assed sets 2 times a week. Like at least try 6 sets 2-3 times a week with bottom end partials and a static hold at the end and see if they are still stubborn
Appreciate the uploads man. Knowing that what you are doing is possible for natty lifters is way more inspiring than any kind of physique an enhanced lifter possesses.
I recently got Bromley'd into doing farmers walks with straps, and that shit is smoking my traps, shoulders, calves, hips, feet, core, and even my neck as crazy as that sounds. I really think carries are a missing movement in the gym. They don't just hit a lot of muscles, they hit a lot of muscles well, and it develops work capacity so that you can do everything else well. I have terrible traps genetics, but they are slowly starting to come up, and all I've been doing for them on this block is farmers, front carries, and deadlifts.
Same. Used to do only heavy carries at 30+ feet distance but tried the Bromley variation today. Think I walked close to 2 minutes on the first set and got the middle trap pump of my life.
you are going in the right direction, I see that you finally understood the basics of training which has been working for thousands of years, rejecting all this optimal crap
Strong on most exercises for back. But not vertical pulls. I need a video for all that concerns vertical pulls. Programing and the whole package. ❤❤ keep the videos coming alex! Truly one of the GOAT among modern natties!
Dang I didnt expect such a comprehensive guide honestly! Loving the detail. Have you considered doing an ultimate manual video to summarize your key training principles and beliefs, similar to Omni Mans annual guide? You cover so much content already I know it couldn't fit everything, but at least a strong starting point for someone new to channel or looking for a summary of your highest return on investment principles? What has me most curious is how you train so damn hard but seem to never be dealing with pains or injuries. I believe that is what stops a huge majority from making the gains they want. I know youve talked about conjugate before but would love to hear more and how it ties into the rest of what to do in/out of the gym.
sandbag work has been a boon for my upper and lower back at the same time. carries, shouldering regressions, and rows are great. rows in specific can allow you to do a ton of volume. its just less fatiguing than barbell rows even at a higher weight for me.
Did my thickness-focused back/posterior chain day today. Chest supported wide T-bar row Dumbbell row Neutral weighted pullup Beltless RDL Power shrug Leg curl I program upper traps separately from the rest of my back volume, and only hit the power shrugs once a week since they take several days to recover. My second back day is fewer exercises and more lat-focused. Plate loaded single arm pulldown Narrow neutral chest supported T-bar row Ultra wide weighted pullup
Alex is like the Tom Green of the youtube fitness community. He originated and innovated everything before anyone else was doing it or talking about it
Yo Alex would love to see down workouts, and calenthestics again, loves those type of workouts, keep up the good work your channel is golden, cheers from South Africa
Your physique has always been great but your physique now just looks better then ever. This is the best youve ever looked in my opinion. Anesthetic asf and yoked as hell.
Alex, I want you to know that you have an Extraordinary body. I agree with 90% of what I have heard you teach on your channel, alas let me say Sir, you have reached the Pinnacle of Bodybuilding. Amazing!!!!!!!
Alex, do you think you could release something to show what you consider all the strength standards for the lifts you care about. You talk about them randomly in videos but getting a full list of them in a video or PDF for everyone to strive for would be excellent!
I know it was technically covered when you mentioned "deadlift variations" but I think mentioning stiff legged deadlifts specifically is good to talk about because it forces you to maximally recruit the spinal erectors from the start in a completely hinged over position. Probably my favorite spinal erector builder overall
Amazing video as always! When you upload, you always drop GEMS of info which I love. I actually stopped training for about 2 years now and I'm looking to get back into lifting. I don't want to get carried away and get injured considering my joints wont be able to handle the loads that I used to. Would you recommend me starting off with the novice program again? Im looking to just get back to where I was strength wise
It's a little difficult to find the equipment, but for those with the access to such things, Atlas stone loads to chest height and heavy farmer walks are an absolute GOAT tier yoke builder package.
@@brownjenkin3821 I have narrow shoulders and clavicles too. Narrow lats and thick upper back & spinal erectors. Spider-arms and skinny forearms & wrists. Thick lateral triceps head.
Your videos keep force pushing me to set my strength standards high as all time vegan natty. So greatfull for these precious gem 💎 tips. Hope you gona bestow some of your diet wisdom on us as-well. 💪🏼
Great video as always Alex, As much as back is easilly my best bodypart both strenght and physique wise (70kg pull up at 93kg BW and 187cm height) I still loved to watch and see Your perspective and take out some tips for future workouts, what I would love to see from You is a complete lower body building tutorial
Having bent my generic barbell to the point of being unusable, I've decided to buy your onyx and gold barbell. I'm super pumped to have a good barbell, not a cheap one.
Good thing I’ve been doing 6x15 of Pull-Ups&Chin Ups for 2months now. And since last week, I added 15kg plate to my weight pull-ups. Between 8-10 rep range
Back isn't a problem for me but I'll still watch for the infinite knowledge
My man!! Much love and I hope you still take away some gems that will help grow your already impressive back to an even higher level!
@@AlexLeonidasjust with your novice plan, my back blew up like Bane in less than a year. A jealous part of my family told my father i was taking gear. So at that time, i was living with my parents, my father searched my whole room.
@@Trysomieflexntjes Thats ridiculous
Same here
@@Trysomieflexntjes "you're too jacked, son. It can't be real."
Alex's physique is looking insane, I remember watching since the 2016 buffet days, come such a long way!
2016 feels like yesterday, how time flies OG and how we've all improved so much!!!! I don't recognize my old self, mentally and physically.
@@AlexLeonidas It's crazy man, always learning and improving. Much love!
Yep I've been watching since then too. Always using bits and pieces of his advice and learning from him. Hell I take gear now and still follow Alex's journey in awe lol while still using his advice
All those ego rack pulls didn't do much in the end, right?
Well, he got yoked@@MossisinaBox
It's a good fucking day when this man uploads
😂😂😂😂 Love to hear that!!
Just clicked - if this is a weighted pullups vid I'm gonna enjoy every minute of it.
Weighted pullups and more, enjoy!
Do weighted chin ups (supinated grip) work the same or does it have to be pullups?
@@jassodhi968Yes, chins hit the lats at a different angle. You won’t go wrong changing up the multiple pullup variations.
@@jassodhi968 both are good variations and both will work. dont stick to just one, use every variation of a pull up and chin up possible so you can keep the exercise forever and always have sm new or interesting to cycle to
You can say whatever you want about this man, but you have to admit that he knows thing or two about the back training.
Thank you for saying that! I'd say back training is one of my specialties.
I switched to a 80% calisthenics program last year for a while and my lats never grew more. Always done hip hinges, horizontal rows, trap exercises, and pulldowns. But nothing made my lats wide like pullups. I even saw some good thickness gain. I went from 2 sets of 5 to 4 sets of 16 over the course of about 8 months. Full deadhang, strict pullups on rings and I gained nearly 10 lbs of raw muscle in my back over that same time.
Don’t skip your pullups!!
Same. Im cutting but decided to specialize in weighted chins and dips and it's going amazingly. I've always kept up on my pull ups no matter how far I bulked
when you do the sets of 16 do you reach dead hang position and go all the way to chin over bar? cuz usually when i see people say they can do that many pull-ups they are some sort of reduced range of motion thing. i can do about 8 full range of motion pull-ups but been stuck at that number for a while i can't imagine ever reaching 16 without shortening the range of motion, since i'm 6'4 with long arms each individual pull-up takes me a long time since i'm moving a huge distance, like 10 seconds per pull-up even when i move at top speed.
@@rinkuhero Yeah man full deadhang strict pullups, chin over bar, completely limp at the bottom. Each rep is hard and generally I get slower on the last five or so. But the range of motion is pretty great. I could pull lower (chest to bar instead of Chin over bar) but I could only bang out 8 or 10 of those.
@@rinkuherolmao 10 seconds per pull up? You're living in slow motion bro
@@rockyevans1584 true but when you have twice the distance to move as most people it's hard to help, one can't really do pull-ups twice as fast as normal height people to compensate
It's impressive how you can make a 30 minute video with 0 waffling. Just pure value.
I’m sure most people don’t realise the crazy amount of knowledge squeezed into this video. It’s jam packed!
It's my pleasure to cram in all this information, cheers Ricky!
THE STUBBORN MUSCLES SERIES IS BACK LFG!!! WE GONNA BECOME MASSIVE WITH THIS ONE
Dude you look unreal for a natural guy truly peak performance.
😅😂
@@manumano3887 If you believe he is natural then you still believe in Santa Claus also
Even through I'm more a back dominated athlete this video was still informative as hell, Can't wait for the chest and shoulders version of this!!
Check out the stubborn Playlist brother, those segments are covered 🙌
They already exist man, and they are top quality videos and very complete
Physique looking crazy bro I left a video on Basments video saying him and omniman are looking crazy. All 3 of you guys are looking crazy in different ways, natty community onna come up
Fr, Alex, Omni man, NH, GVS and Basement have to be some of the greatest bodybuilders of all time. Carrying the world on their backs.
@bigt1013 NH looks like shit, the rest of'em look super insane
@@zwryy7622 Stop the cap NH looks insane
Man Alex, it's crazy how far you've come physique and youtube-wise
Stumbled upon your channel 9ish years ago and now you are one of the natty (youtube) legends and a inspiration for thousands of people
Just wish I actually trained for all those 9 years I've been following you lol
Oh damn well at least you know EXACTLY what to do, super OG 💯
Hey Alex. I found your channel back when you and Greg had beef (I followed Greg). A few years later the gains are still strong. As a shorter lifter you have inspired me greatly. Almost weigh 180!! Forever grateful ❤
Also your physique is sickening… absolutely nasty
Your back is INSANE!!! Your whole body looks insane. Your mind is strong too brother 💪
Easy to get a big back when you've been carrying the natty youtube community for so many years 😂
My man I appreciate that but we're no longer alone!
I've seen videos where Alex's physique is used in the thumbnail for current day's natty limit. What a huge compliment and so well deserved because that B roll's physique is just insane for one of the few on social media that I actually trust are natty.
To see your progress thru the years is amazing. 💪
Thank you brother, it feels good when your old clothes don't fit right anymore and you mog your former physique which was already good.
The density and leanness of his physique is mind blowing
My man can't stop throwing all the sacred knowledge at our faces 🐐
Alex's rotational programming and +1s mentality makes him look noticeably better every couple months.. displaying that the natty limit is only true in absolute age and not training age 💯💯
Your physique is the best i have ever seen! Much better than 99% of bodybuilders
Boy, this is what I've been waiting for! I can't wait to watch this video through
Always love hearing your advice man. I been following you before you had 10k subs. Even after falling out of the gym I always watch your content.
this guy is proof that natty is the way for most people. I remember watching this man since 2015-16 and he is a beast now.
Wake up call video I needed. Great tips -- especially the horizontal vs vertical bias ratio per individuality.
I don't have nearly the definition and bulk in my back as Alex, but I've been following him for years and I'm happy that my focus on quality back training sorta circled back to a routine similar to this.
With that said, I'm very happy with my back progress so far. Weighted pullups and chins, barbell, dumbell, cable rows, pullovers, RDL's...all very simple stuff that goes on rotation every once in a while, but the effort and progressive volume have given me a wider, fuller back. Hell just ramping up to 45 lbs on weighted chins (I'm already 205lbs) has been MASSIVE for my back.
Every time a video comes out I feel thankful for subscribing like 10 years ago. You give the perfect amount of information to back the recommendations without us being scientists lol
Thank you OG Matthew, it's an applied science 💯
STUBBORN CALVES NEXT
I second this.
my stubborn calves comes from me skipping them 😂
My calves are actually bigger than my upper leg, but i third this
People will say they have stubborn calves while doing like 3 half assed sets 2 times a week. Like at least try 6 sets 2-3 times a week with bottom end partials and a static hold at the end and see if they are still stubborn
@@wotanjugend974 true, I actually do them 4 times a week, and I've seen good results from it
Appreciate the uploads man.
Knowing that what you are doing is possible for natty lifters is way more inspiring than any kind of physique an enhanced lifter possesses.
I recently got Bromley'd into doing farmers walks with straps, and that shit is smoking my traps, shoulders, calves, hips, feet, core, and even my neck as crazy as that sounds.
I really think carries are a missing movement in the gym. They don't just hit a lot of muscles, they hit a lot of muscles well, and it develops work capacity so that you can do everything else well.
I have terrible traps genetics, but they are slowly starting to come up, and all I've been doing for them on this block is farmers, front carries, and deadlifts.
Same. Used to do only heavy carries at 30+ feet distance but tried the Bromley variation today. Think I walked close to 2 minutes on the first set and got the middle trap pump of my life.
Farmer walks are the truth for traps! Same reason why heavy hinges work, the constant weighted stretch.
Bro that shot at 4:00 is insane, it’s like you’re manhandling the rack with your feet. Pure testosterone terror.
Alex you are an inspiration man . A total legend in the lifting community 🎉
You're an inspiration Alex
Much love, so are you!!
My man you are looking insane here! Natties God right here. Stellar work. -Gabo
you are going in the right direction, I see that you finally understood the basics of training which has been working for thousands of years, rejecting all this optimal crap
Strong on most exercises for back. But not vertical pulls. I need a video for all that concerns vertical pulls. Programing and the whole package. ❤❤ keep the videos coming alex! Truly one of the GOAT among modern natties!
Bro looking absolutely insane. I’m not sure if you’ve covered it already, but I’d love to see a chest version of this video!
I can't believe your physique is still improving . I always think you've reached the peak but you keep on looking more insane.
Good to see The Rollon expander at work❤Just got the normal version for myself
It's crazy bro I can't lock 3 springs
Best video on Back ever man! Thank you! An elite back is the most impressive thing in my opinion 👌
You the truth bro one of the most consistent I respect your grind homie💯💯💯💯
Thank you brother, real recognize
Dang I didnt expect such a comprehensive guide honestly! Loving the detail. Have you considered doing an ultimate manual video to summarize your key training principles and beliefs, similar to Omni Mans annual guide? You cover so much content already I know it couldn't fit everything, but at least a strong starting point for someone new to channel or looking for a summary of your highest return on investment principles?
What has me most curious is how you train so damn hard but seem to never be dealing with pains or injuries. I believe that is what stops a huge majority from making the gains they want. I know youve talked about conjugate before but would love to hear more and how it ties into the rest of what to do in/out of the gym.
Some good ideas here and yes my lack of injuries 100% has to do with my conjugate background.
to me this is the best back video i have ever seen and i have seen a lot
sandbag work has been a boon for my upper and lower back at the same time. carries, shouldering regressions, and rows are great. rows in specific can allow you to do a ton of volume. its just less fatiguing than barbell rows even at a higher weight for me.
Sandbags are definitely underrated, I also took advantage some years ago.
8:45 looking like Gaia from Baki
Thanks for so much quality information, best 27 minutes of the day.
Love to hear that!!
My inspiration for real, your videos are gems I always look forward to the next upload 🙏🙏🙏
I'm honored to inspire you! 🙏🙏🙏
Your video is so informative and eye opening! I can’t wait to add this to workout program to further enhance it.
Your content is the best 💪
Did my thickness-focused back/posterior chain day today.
Chest supported wide T-bar row
Dumbbell row
Neutral weighted pullup
Beltless RDL
Power shrug
Leg curl
I program upper traps separately from the rest of my back volume, and only hit the power shrugs once a week since they take several days to recover.
My second back day is fewer exercises and more lat-focused.
Plate loaded single arm pulldown
Narrow neutral chest supported T-bar row
Ultra wide weighted pullup
You're motivational as hell man, thanks for doing what you do!
Alex is like the Tom Green of the youtube fitness community. He originated and innovated everything before anyone else was doing it or talking about it
You inspire me so much Alex Leonidas, I'm going to make you proud
Yo Alex would love to see down workouts, and calenthestics again, loves those type of workouts, keep up the good work your channel is golden, cheers from South Africa
Another well thought out, comprehensive video.
Sir, you are more shredded than a Julienne salad.
Awesome content
Great vid. We need more in-depth vids like this on fitness youtube!
Great video on how to grow the turtle shell💪🏽There’s just something about working out the Back !
Awesome video brother. Keep up the great content
You actually made me rethink my back workout. Thank you alex!
Awesome man!!
Thanks for entertaining & educating me with your expertise during my cardio session 🙏💪
Happy to hear that!
Your physique has always been great but your physique now just looks better then ever. This is the best youve ever looked in my opinion.
Anesthetic asf and yoked as hell.
The thumbnail is craaaazy!!!! 🔥🔥🔥
Alex Leonidas is legit
Dude this is knowledge gold! Thanks for this info!
Thanks for the video. I skipped back for a long time and I've been training it consistently for the past 6-7 months.
Thanks bro, I seem to always learn something new from your videos.
Phenomenal video! 🙌
Omg I was just wondering about which exercises to pick for my back, yes!!!
Alex, I want you to know that you have an Extraordinary body.
I agree with 90% of what I have heard you teach on your channel, alas let me say Sir, you have reached the Pinnacle of Bodybuilding.
Amazing!!!!!!!
You rock Bobby, thank you so much!!!!!
@@AlexLeonidas
You're Welcome Stud
Alex, do you think you could release something to show what you consider all the strength standards for the lifts you care about. You talk about them randomly in videos but getting a full list of them in a video or PDF for everyone to strive for would be excellent!
I know it was technically covered when you mentioned "deadlift variations" but I think mentioning stiff legged deadlifts specifically is good to talk about because it forces you to maximally recruit the spinal erectors from the start in a completely hinged over position. Probably my favorite spinal erector builder overall
Broo awesome video!! Could you please do one on “Grow your Stubborn Calves”? Would appreciate it alot!!
Amazing video as always! When you upload, you always drop GEMS of info which I love. I actually stopped training for about 2 years now and I'm looking to get back into lifting. I don't want to get carried away and get injured considering my joints wont be able to handle the loads that I used to. Would you recommend me starting off with the novice program again? Im looking to just get back to where I was strength wise
Excellent video King!!!
Great channel!
Phenomenal video
It's a little difficult to find the equipment, but for those with the access to such things, Atlas stone loads to chest height and heavy farmer walks are an absolute GOAT tier yoke builder package.
Day 200 of asking alex for the back episode it's finally here.
I used to pray for days like these
These are basically the 10 commandments of back
2 lat pull wide/ narrow and 2 row belly/chest. Got it
Back is the body part/muscle group I care about most, so definitely taking notes! Screw narrow clavicles I’ll get wide anyways
@@brownjenkin3821 I have narrow shoulders and clavicles too. Narrow lats and thick upper back & spinal erectors. Spider-arms and skinny forearms & wrists. Thick lateral triceps head.
“From the rear, your head should look like a thumb” - Alex Leonidas @16:51 in video
Alex looking shredded AF. You need to do a full day of eating on a cut bro
incredible video!
Your videos keep force pushing me to set my strength standards high as all time vegan natty. So greatfull for these precious gem 💎 tips. Hope you gona bestow some of your diet wisdom on us as-well. 💪🏼
Dude making us natty proud😢
Great video as always Alex,
As much as back is easilly my best bodypart both strenght and physique wise (70kg pull up at 93kg BW and 187cm height) I still loved to watch and see Your perspective and take out some tips for future workouts, what I would love to see from You is a complete lower body building tutorial
Another great video man! 🐐
Having bent my generic barbell to the point of being unusable, I've decided to buy your onyx and gold barbell. I'm super pumped to have a good barbell, not a cheap one.
Bra that back is crazy developed
Looking to level up my back in the next year. This is exactly what I need
So u wanna tell me the answer is not the "One arm lying on the floor cuff cable pulldown with elbows being 52.6 degree while using straps" ?
When are you going to collab with Jason Blaha ?
when bloho goes full natty and vegan (never?)
My guy got that ninja turtle back! 💪
Hey, Alex. When is the new novice program coming up? We would be really glad to see it! Thank you for the content!
Big back man has spoken
Good thing I’ve been doing 6x15 of Pull-Ups&Chin Ups for 2months now. And since last week, I added 15kg plate to my weight pull-ups. Between 8-10 rep range
ANYONE WITH A SMALL BACK DOES NOT DO WEIGHTED PULL UPS, BUT ANYONE WHO DOES WEIGHTED PULL UPS ARE BEEFY AF