I’ve never trained abs like I do now and just in 1.5 months the 4 pack is starting to reveal itself. Core strength is higher than its ever been and 2 gym bros saw me working out during an ab session and gave me props. That’s never happened to me. Definitely a confidence booster because they were doing abs too and they told me I was a beast. I am confident that I am one of the most dedicated individuals at my local gym at the novice level. Thanks to Alex,NH, GVS
@@ispgravy4233 First leg day: Rope Crunches 3x10-15 reps - go to failure on every set, abs should be trained heavy Second leg day: Deficit Candle Sticks 3x10-15 (MASSIVE abs doms from this)
@@ispgravy4233Not sure what happened to my comment but I recommend cable crunches, 3 sets of 8-12.. Slow and controlled eccentric after a heavy crunch concentric, feels like the bench press of ab exercises
Hi Alex! I don't usually comment much, but I've been binging your content lately, and I wanted to thank you for your recent advice and help! I've watched your videos on the upper chest, bicep, shoulders, and especially tricep training. It's made me think a lot about how I was training before. Previously, I was all about the "optimal crowd" and doing variations such as single arm tricep, machine preachers, and machine chest press due to the added stability and overload potential. Only for myself to realize after 2 months that I was letting my ego get in the way and using weights that I could move but for some sloppy, jerky reps. It wasn't until watching more of your content that I incorporated movement patterns that felt good. I've recently switched to a Smith machine for my incline pressing, and having that be my only chest movement done twice weekly to master the technique. I've hit new PRS while controlling the negative, letting the bar sink into my chest slightly and pushing up, no momentum, no cheating, and man, does it feel amazing. According to one of your older videos, I've recently hit 165 for 6 today at 0 RIR; instead of jumping immediately to 167.5 or 170, imma milking this weight to where I can get 165 for 7 or 6 at 1 RIR before moving up. You've taught me a lot about putting my ego in check, and I feel so good hitting my chest, knowing my technique and execution are pure. Finally, I have to give credit for the triceps as well. I've watched all your tricep videos, and it's a muscle group I struggled with, or should I say my ego struggled with the most. As per your "get more out of your V bar pushdowns short" I've tried V bar for the first time last week, and altho its not the "optimal" movement I feel so good doing it. As you mentioned, my form is strict and controlled, with no jerking at the top and complete control over the negative. I also weighed myself down today with a dip belt, and man, does it change the game! My force output is so much greater that I hit 72.5 for 7 at 0 RIR. Soon, I was on my way to full stacking the machine, which maxes out at 95. I've finally found a stable tricep movement that gives great force output, and I feel good knowing I am in control of the weights, not allowing my shoulders to slide forward and jerk that weight down as I've done in the past. Training has never felt better, and I have to give you a massive thank you for always putting out clear, concise information, with the knowledge and experimentation to back it up! I know I have a long road ahead of me, but I'm excited knowing that I have staple movements that I will continue to progressively overload for years to come, and I'm excited to see where this journey takes me! Thank you once again, Alex, for all that you do!
Can one rely on reverse nordics, Sissy squats, and nordics for leg mass? Or are weights always needed? If so do you have any variations in mind that don't require heavy weights (im training at home and currently can't get more plates)
Nunca he llegado tan rápido a un vídeo. Soy un novato y se me esta haciendo difícil el camino. Voy a verlo crack, seguro que es muy bueno como acostumbras a hacer. Te admiro!!!
Hi Alex there is this dumbell exercise called hip huggers for the rear delts. It's pretty simple but the problem is there is not much data about it or big youtubers with the right knowledge talking about it. What is your opinion about this exercise.
Hey Alex! Really love the videos! Could you make a video on “How to Grow Your Stubborn Calves (Simple Fix!)”? 😂. It would help alot of us!! Thanks for the whole series so far!
Alex, you somehow look way bigger since your last cut for that competition like a year ago, this is inspiring and impressive to think that you are still making very much visible gains after training for like what, 10+ years??
Hey Alex, love the content! What do you think about a weekly split of Pull, Push, Legs, Pull, Push? I want to focus more on upper body as my legs are a bit overdeveloped but am debating whether to do Upper on Thursdays followed by a limb day as you mentioned in the video to prevent spider physique. Look forward to your answer!
For me i took your 2 set approach and ran with it making it into a fullbody 5 day + 1 bro day and rotate exercices when stale. Its PR galore. Granted im not the most advanced im the gym by any means but holy shit this hits different.
could you go more in detail with your program ? i am interested. do you do Fullbody as in you train one upper body part and one lower body part each session or every muslce every session?
@@foxarium1577 what i do is i hammer the legs on the morning because of time constraints during the lunch break. Meaning ill warm up to 2-3 sets of squat performed before heading to work or some bulgarian split squats or whatever you like for legs that you feel effective and then during lunch break i do either one row or a vertical pull, one push (dip or bb press or db press) something for the shoulders either an OHP or an isolation, then something for the bis and finish with something for the tris such as a dumbbell extension overhead. 2 sets each translates to about 30-40 min workout. You can include the RDLs and hinges in this session or you can alternate hinges and squatting patterns on the morning session. The bro day is full arms and shoulders on saturday so something like spider curl followed by hammer curl followed by pullovers (yes i still include lats here) followed by facepulls then side laterals then triceps pushdown. Thats what my split looks like. Its a bit schizophrenic but It works for me
Alex! Amazing content as always, congrats on 400k subs! Would love to know, us subs know that you have been a big proponent of x2 fullbody, using an intensity and a volume day, do you still preach this type of x2 full body? have you changed your stance around anything about it? would love to see a twice a week version of the beginner program!
Hey man i want to share my opinion with you u might not believe this or might find it weird but i believe that some muscle groups have a limited ROM where they are activated for example the chest when the elbow goes beyond the shoulders won't be the musle activating but the front delts THAT is why tall lifters lift less bc the movement is limited by their front delt strengh plus the MMC is much better ( i would never feel my chest nor feel sorness) another example is the lats in fact there is a study done on this and it found that the lats had no activation in basically when they all goes above the shoulder so beyond the 90° angle that is probably in my opinion the reason why you found chin up so good because if you focus on the angle when performing them you can see the elbow doesn't pass the shoulders very much another example is quadriceps and many other muscle groups I hope you see this message and I would love to see your opinion on this thank you very much.
in my first months i strained my left wrist, right bicep tendon (couldnt curl for 6 weeks), left hams (could barely walk in home for 10 days) and si joint (was dl and squatting 2x a week in same lower body days) that i had to cut sq and dl for long time. after workout i was getting dead tired instead of hungry. my entire body had tiredness (not doms) in rest days.. even 8h sleep was not cutting it you can be novice and still have recovery issues. intensity matters
i was like "dont be a bitch. look how others do squat/dl with hundreds of kg with 0 issue and you complain at such low weight?". but it backfired so badly
I do think we're conflating some mechanisms here. As a beginner, your muscle adaptations will be near instant, within a week you'll start seeing structural change in muscle mass. However, this isn't the case with tendons, to see structural change there, (in studies) these adaptations seem to happen as slow as 2 months in. They happen, and the base they build is more than enough to support weight training. But it is a fairly typical mechanism with by, beginners (ESPECIALLY sedentary ones) snap their shit.
Hey Alex. Love your content, you’ve inspired me to embrace some calisthenics. The question I have is: what are your thoughts on how and when to deload? I’ve watch many other RUclipsrs and their takes (Dr. Mike, GVS, Basement Bodybuilding, etc.) and was wondering about yours. Appreciate you.
Hey Alex, thanks for the amazing content as always! Two questions: 1. Based on what you said in this video, do you not recommend training triceps on pull days and biceps on push days on a PPL split? I like that this allows for easier supersetting and I generally don't find my arms to be the limiting factor for chest/back compounds, plus my arms are my biggest weak point 2. Have you ever tried fly wheel training? Worth it or just a gimmick? Considering getting one to complement my tiny home gym, helps that they take up very little space and I already have the basics here (barbell, DBs, cable pulleys, rack)
Hey Alex, In your opinion, would you recommend placing bent over rows or BTN rack pulls as the main movement for developing a bigger back? Love the content. Please never stop!!
To go weighted with L sit pulls, I recommend a kensui weight vest (loadable with olympic plates on the front and back) instead of a belt. It's very uncomfortable to have a hanging belt between your legs when your legs are extended like that.
Could you do a video on your thoughts on training with resistance bands these days when it’s all about the lengthened partial? Or could you do a video entirely on your favorite antagonist supersets (maybe a top 10 or 20)? Ever since I saw your video on super-setting DB RDL with DB reverse lunges, it has blown up the time efficiency, conditioning, and gains from my workouts. Thanks for the Awsome info. You’re helping a lot of people to get moving and be healthier, happier individuals.
nice vid. just had to comment on your physique when youre lay down benching. your whole ribcage/torse area looks absolutely huge. youve come a long way over the years. nice to see youre still going and looking better than ever. ps.....do you think you'll ever do a big bulk again where you go higher bodyfat than you might be comfortable with. if not why not? and do you think it was worth it all them years ago? cheers mate
Pull ups are such a great exercise to hit lengthened partials. Doing sternum pull ups, then chin over, and then even finishing with partials up to about a 90 degree arm bend is great IMO. The muscles that limit ROM are different throughout the movement, so by hitting them at sternum height you hit a bunch of upper back, then chin over hits a bit of everything, and then the partials target more of just the lats getting them a lot closer to failure. I generally do these as full sets, not as a straight set with all of them, so that I'm getting good volume in each range of motion. My lats in particular have grown noticeably more since implementing the partials.
Hi Alex, could you please make a video on efficiently utilizing Leg Drive on the bench. Have seen a few videos on the topic but would love you get an insight into your cues, set up and ways to practice. Thanks.
Hey Alex. I took the dip pill after listening to your podcast with Fitness FAQs. I noticed a weird pain type sensation in what seems to be my right upper bicep/ shoulder area. What is this? Am I going too deep too soon?
Hey Alex, great video as always! I was wondering what are your thoughts on the hybrid push/pull split for calisthenics enthusiasts? Generally you'd do Mon/Tue-Thu/Fri and divide the legs between all days, for example I'm doing pull + squat on Mondays, and push + hinge on Tuesdays I find this split allows good recovery and I can hit everything without excessive leg focus (only 1 leg move per day), and the whole weekend off for extra recovery
Hey Alex, I listened to your discussion of full body routines with Kenny from Longevity Muscle (great interview!). Could you elaborate on how you would structure a 2 or 3 day full body routine? Would you still do basic double progression with 2 sets per exercise? How many sets per week would be reasonable? Thanks!
Thank you for promoting chest expanders Alex! Ive had a 7 spring expander for the last couple of months and horizontal pull aparts are one of my favourite exercises ever! Recently though ive had lingering pain in my left elbow/forearm doing it. Its now led to pain in other exercises like Overhead extensions. Any advice on how to overcome this?
hey alex, i'm currently trying out my own upper/lower program as a late novice/early intermediate and i've defaulted to doing all my back and bicep work on lower days. i've found this working very well given the synergistic approach, but i'd like to know if there are any potential downsides to doing so in the long run. much love, keep up the content!
Should be fine as a novice/early intermediate, but when difficulty naturally rises due to increasing loads/volume as you progress it's gonna be hard to have enough in the tank to optimally stimulate on bicep isolation and vertical/horizontal pulls. At least that was my experience after doing heavy leg compounds.
Regarding the pull ups and dips question. I for one can agree. I been training consistently for 19 years now(I’m 36). Built a good physique overtime over multiple different disciplines. I feel like when I’m more into calisthenics and weighted calisthenics my body looks and feels better then when i do more weight focused periods for bodybuilding style stuff.
Hello alex, thoughts on training the lower back directly 2-4 times a week with 90 degree back Extensions, basically treating them like abs (not any random ab workout, but with weighted sit ups). Thank you alex!
Can I maximise yoke gains with ez bar neck curls + cable neck extensions with neck harness + vertical expander pull apart, and how strong do I need to get on listed movements? Thanks for everything you're doing for the natty community, Alex!
What is in your opinion the best way to run an asynchronous split? I’ve been thinking of using Bald Omni Man’s Bald Swordsman as a template but would like your take on it.
Hey Alex, thanks to you i have added Vegan foods in my diet. Also I'm wondering, Are we ever gonna see you train like an MMA/UFC fighter or any other combat sport?
Do you treat dumbbell pullovers as a compound or as an isolation exercise? So shorter or longer rest times, programming it at the start or the end of the workout, rep range, etc. Do you think it is a big deal? I personally now treat it as an isolation, doing it more so at the end of a chest and back day, this way I can achieve additional lats volume and get the ribcage expansion effect without sacrificing any horizontal or vertical pull + I find pullovers to not be that fatiguing anyway. Much love from Chile!
are you a runner too? 2 miles 5 days a week will NOT take away any muscle. 3 days a week do 2 miles worth of 400 meters (on the treadmill @ 12 MPH - or top speed). or 2 miles of 200 meters. then the 2 days in between do an easy run on the treadmill for 2 miles at like 7 MPH - if that's easy for you. so the total volume is 10 miles a week - NOT including warm ups for the speed-work.
hey alex! do you think getting stronger on the BTN press (with overall less overloading potential) is better / worse than getting stronger on the seated/standing OHP (with more overloading potential) for growing all three heads of the delts? how do you advise working both into your programme? love the vids ❤
Btw, what is your take on Alpha 3d Team current philosphy? He thinks for example, that getting stronger does not make you bigger and progressive overload is not the #1 driver for hypertrofy. Greetings and thanks
We have come along way from years past where every fitness RUclipsr would have a video stating over training wasn’t a thing. Took about 10-11 years of me watching this stuff to finally see it but it’s okay.
Hey Alex what do you think about my left shoulder being slightly higher than my right? It's not that noticable but I do notice in some of my lifts one arm is higher than the other. Have you had an imbalance like that? and if yes did you do anything about it? Love the vids congrats on 400k you definitely deserve it!
You mentioned several times that the chest expander will grow the yoke/traps, does that include the upper part? I am a calisthenic home gym guy and I own the robert baraban expander, would the pullapart alone get me some thick upper traps as I get stronger with it over time?
I disagree on straps for pullups. My elbow tendonopathy limited my training and straps let me get stronger while giving my tendons time to adapt to the volume.
Do you have an opinion on upright rows? Which muscles are they good for and how do they compare to other shoulder movements like OHP and lateral raises? They're another lift that fearmongering influencers claimed is dangerous, which makes it difficult to find information on the lift itself because all I find is warnings
To Alex or whoever: At around the 14 minute point, Alex says that biomechanics experts now agree that wide grip pull ups are an excellent lat builder. Who is Alex referring to? What "new data" (to quote Alex) has emerged about this? Kassem Hanson is one of the main biomechanics gurus who has said that wide grip pronated pull ups and pull downs are primarily upper back builders (though they do involve some lat), and I haven't seen anything indicating that he or his followers have changed their position on this. Is Alex referring to Chris Beardsley and/or Paul Carter? I don't think either of these guys are considered to be a biomechanics expert, and the study they cite is hardly new. (It's a 2008 study that has prompted some criticisms, although Paul Carter curses at anyone who questions the study.) In addition, the fact that Carter has been advocating pull downs in the frontal plane doesn't mean he is advocating super WIDE GRIP pull downs. Though a wide grip pull down is in the front plane, not all frontal plane pull downs require a super wide grip. Anyway, what "new data" is Alex referring to, and who are biomechanics experts who have changed their minds? These are not rhetorical questions. I do lots of pronated pull ups, including weighted and wide grip, so I am not against them. I am genuinely puzzled about what Alex is referring to.
Strangely, I get the same issue when deadlifting that you described RE using straps for pull-ups; I find they just make the lift hard than double-overhand. Also, because I have to squeeze the bar that much harder, the irradiation seems to make me maintain tightness better. Grip has never been an issue for me personally.
Hey Alex! I have tried to listen to your advice of 2 sets per workout. But every time I end up doing more. Even when I go to failure I still don't feel like I did a proper workout until I do alot of sets. This is very time consuming as my college just started and my schedule is getting busier
Alex, honestly I love training the bro splits... (I am a beginner, 1 year of on and off training)... since 2 months, I am following 4 day splits (1. Chest / Shoulders, 2. Back / Rear delts, 3. Arms, 4. Legs, repeat... only sunday off)... I have seen decent muscle growth. But I just don't enjoy it as much as bro splits. Will I get an aesthetic physique with following bro split for years ahead (like at least 5 years of consistent training)..?
@@bassmuscle101 strong bench. If you want you could try to do ohp more often, I think it's a lift that requires a lot of touches. Now I'm benching often, as first or second exercise on upper days and have gotten to 225 for 9 but I haven't tried a 1rm yet. Have you done something in particular to get to that point?
@JoeLeone117 i have in the past but I haven't touched anything heavy in a while. I know they overall OHP strength should be around 225lbs or more since I can regularly do a 10x10 with 135lbs. I just struggle once the weight goes over 155-165lbs. I have a huge strength drop off at that point.
@@str1ker_eureka yeah but that's more of a bro staring at bro thing. I want a evidence/science based video or at least something with some concrete programming suggestions
Hi Alex, how about a video about a plant based diet, I am curious as to what you eat since as an older lifter with high cholesterol I have been told eating no animal products can lower cholesterol and blood pressure
I really enjoy pull-ups, and I’m working my way towards 15-20 body weight reps with strict form. Right now, I workout at home on a BoS Hydra, so no lat pull-downs for me. As a late beginner/early intermediate, do you suggest I stick to standard pull-ups for all of my vertical pulls until I reach that 15-20 mark, or can I throw in variations like neutrals or wides as well?
I'm an intermediate lifter with a bench around 305lbs, squat 440 and deadlift around 505, but I need to have surgery on my elbows (cubital tunnel syndrome) for a nerve injury sustained due to my job that will keep me out of the gym for all upper body lifts for minimum 3 months. I will still be able to do some basic lower body exercises like sissy squats, leg extensions/curls and the occasional leg press as long as they don't require grip. When I am cleared to come back to upper body lifting would you recommend following something like a novice program for a while until I get my strength back?
Alex, what about lower/upper/arms/lower/upper, from Monday to Friday, doing no arms during the upper days or doing just 1-2 sets during the upper days? I find that doing arms after upper days always takes some strength from them to make progress, whereas I think progress is better if I focus one day of the week on arms.
Hey Alex, I hope you're doing alright. Sorry if you have already answered this question in a previous QnA, but are barbell back squats and leg extensions enough to grow the quads/front part of the legs? Afterall, BB squats target majority of the quads including the hip flexors (if I'm not mistaken), while the leg extension will fill in what they don't target, which is the rectus femoris. Or would a third quad movement, like a split squat or lunge or any unilateral based quad movement be still recommended for optimal quad development? Cheers!
As a novice is a chest & back, arms and legs 6 times a week split too much to recover from. Im going to failure on pretty much all sets (except squats and deadlifts). Whilst following your 2 sets approach. On my chest & back days I do 3 compounds for both push and pull 2 sets each to failure. For lower body I do 1 hinge and squat variation along with 2 isolations. On my rest day I do a 6-8km run. For some reason most of my lifts (especially my upper body compounds) just don't seem to be getting stronger, every workout the reps move up and down a bit but stay around the same place. I'm sleeping around 8 and half hours everyday, eating around 3000-3200 calories everyday and have a low stress lifestyle. But my movements are just progressing painfully slow, I also wouldn't consider myself a late novice as I am very far from the 2-3-4 plate bench squat and deadlift standard. I've been training for 2 years and I'm still a novice in terms of strength. I weigh around 170 pounds, 181 cm tall and I am skinny fat. The only reason I can come up with for the lack of progress is perhaps my volume is a bit too high for me to recover from. What do you think?
I would recommend two things. Either you increase the volume do more sets (total/weekly sets per muscle) and see how you progress or plateu, or you deload and come back fresh & see if it helps. Sometimes you just need to hammer yourself with high volume & intensity especially if you're a low responder like me.
For conjugate training, I know that doing variations of the same lift, and changing the resistance curve with accommodating resistance prevents overuse injuries and joint pain, but does varying the rep ranges and weights used also help? I've started training in a conjugate manner recently because my elbows started feeling a little questionable after spamming weighted chin ups constantly (I'm training for the OAC). I do pronated, neutral, and supinated pull ups. I go wide, I go narrow, I use bands, and I have a day of high reps light weight, medium weight medium reps, and heavy weight low reps. Am I wasting my time doing 10x3 chin ups or bodyweight chin ups when my goal is to be able to lift +100% of my bodyweight for 1 to 5 reps?
I'm 57, been lifting for 15 years. Recover reasonably well, and don't lift like these "old man" websites say I should lift. I'm thinking doing your Novice Program. I own NE, big fan, but it's sometimes too much for me. Not sure I could squat three times a week, however. So perhaps squatting twice a week, and maybe using two sets on some isolation work would be OK? (I realize yoir channel mostly speaks to yoinger guys, but I've been following you from your early days, and, like i said, a huge fan of NE etc)
Hi Alex! How can I improve sternum pull ups? I can do 8 now at 227 lbs/103 kg bodyweight. My goal is to do 15 to 20 reps at this variation. What would your be your advice?
Hi Alex, new to conjugate here. Could you explain the purpose of including backdown sets (ex. 3x10 @70%) on max effort days? Would replacing dynamic effort for more volume alleviate the need for backdowns?
Hey Alex, looking to gain muscle but really mentally struggle with the face fat gain. In a position where I’m slightly de-trained, what’s my best course of action?
Uncle Alex how can I grow my arms if they are long, I am torso dominant, I feel that my tricep is very small compared to my bicep, what split do you recommend, how many sets and repetitions, day only arm maybe? Thank you for replying 🤝💪🔥
I'm training full body three days a week in a gym but I also want to master handstand push ups so i practice them on one of my rest days along with a lot of bodyweight shoulder volume. Is it a smart approach ? Note that on the gym surrounding my HSPU day, I don't do any direct front delt work, just inclined press and close grip bench on a moderate weight (8-12 rep range, 1 to 2 rep in reserve). Thanks.
Hey Alex, I’m in school and most days I’m busy and sometimes can only work out at night. On late nights would it be better to work out at night and sacrifice 1.5-2 hours of sleep or to skip the workout for the day and have something like an asynchronous split?
Hey Alex :) I recently implemented some advice from DarwinianFitness, particularly enganging the jaw and neck during lifting. I found that I have better technique, I'm stronger, and I can target those muscles without the need of isolation. What do you think of his takes? I've practicing the breathing he recommends for rib cage expansion, too
I’m pretty sure I’m still solidly a novice by Alex’s standards and I used to do 3 full body workouts a week. I could eek out progression but I was exhausted all the time. And I do fairly few sets on everything, all to failure. My recovery parameters are all super optimized. Only compromising factor I can think of is I have an autoimmune condition. I just do two a week now with more cardio and I’m progressing fine. But I still don’t feel breezy as far as recovery.
I have zero access to weights or a gym, nothing but a pull up and dip station. Will doing strongman-like sandbag exercises coupled with exercises like good mornings and weights squats take care of my leg size?
Hey alex, I've recently started my max effort method journey thanks to you. I'm a couple weeks in, and I've realised that my paused close, wide, and normal grips on bench press are all the same in regards to 1rm(110kg/242lbs). On top of that, my paused larsen press is also the same, with very similar bar speed. Is this "balance" good, or should I address it in some way? If so, how?
No, and I've been training boxing for 8 years now. Added bodyweight might get you theoretically slower, but the more muscle you have, the more explosive and powerfull you are, so one thing pretty much denies the other in this case. Also I'm very flexible so stifness is a myth, and actually your agility and mobility will massively improve with weight training. There is a huge physical difference between the guys that I train with and me, and if the ones that might be better than me are those who train all week and compete regularly on a national level, while I train only once per week as a secondary activity.
I’ve never trained abs like I do now and just in 1.5 months the 4 pack is starting to reveal itself. Core strength is higher than its ever been and 2 gym bros saw me working out during an ab session and gave me props. That’s never happened to me. Definitely a confidence booster because they were doing abs too and they told me I was a beast.
I am confident that I am one of the most dedicated individuals at my local gym at the novice level.
Thanks to Alex,NH, GVS
How do you train abs? Gonna start focusing on them this bulk
@@ispgravy4233Cable crunches for 3 sets of 12 easy to overload control the eccentric focus on crunching down
@@ispgravy4233
First leg day: Rope Crunches 3x10-15 reps - go to failure on every set, abs should be trained heavy
Second leg day: Deficit Candle Sticks 3x10-15 (MASSIVE abs doms from this)
I'm interested as well, also started bulking
@@ispgravy4233Not sure what happened to my comment but I recommend cable crunches, 3 sets of 8-12.. Slow and controlled eccentric after a heavy crunch concentric, feels like the bench press of ab exercises
Hi Alex! I don't usually comment much, but I've been binging your content lately, and I wanted to thank you for your recent advice and help! I've watched your videos on the upper chest, bicep, shoulders, and especially tricep training. It's made me think a lot about how I was training before. Previously, I was all about the "optimal crowd" and doing variations such as single arm tricep, machine preachers, and machine chest press due to the added stability and overload potential. Only for myself to realize after 2 months that I was letting my ego get in the way and using weights that I could move but for some sloppy, jerky reps. It wasn't until watching more of your content that I incorporated movement patterns that felt good. I've recently switched to a Smith machine for my incline pressing, and having that be my only chest movement done twice weekly to master the technique. I've hit new PRS while controlling the negative, letting the bar sink into my chest slightly and pushing up, no momentum, no cheating, and man, does it feel amazing. According to one of your older videos, I've recently hit 165 for 6 today at 0 RIR; instead of jumping immediately to 167.5 or 170, imma milking this weight to where I can get 165 for 7 or 6 at 1 RIR before moving up. You've taught me a lot about putting my ego in check, and I feel so good hitting my chest, knowing my technique and execution are pure. Finally, I have to give credit for the triceps as well. I've watched all your tricep videos, and it's a muscle group I struggled with, or should I say my ego struggled with the most.
As per your "get more out of your V bar pushdowns short" I've tried V bar for the first time last week, and altho its not the "optimal" movement I feel so good doing it. As you mentioned, my form is strict and controlled, with no jerking at the top and complete control over the negative. I also weighed myself down today with a dip belt, and man, does it change the game! My force output is so much greater that I hit 72.5 for 7 at 0 RIR. Soon, I was on my way to full stacking the machine, which maxes out at 95. I've finally found a stable tricep movement that gives great force output, and I feel good knowing I am in control of the weights, not allowing my shoulders to slide forward and jerk that weight down as I've done in the past. Training has never felt better, and I have to give you a massive thank you for always putting out clear, concise information, with the knowledge and experimentation to back it up! I know I have a long road ahead of me, but I'm excited knowing that I have staple movements that I will continue to progressively overload for years to come, and I'm excited to see where this journey takes me! Thank you once again, Alex, for all that you do!
Can one rely on reverse nordics, Sissy squats, and nordics for leg mass? Or are weights always needed? If so do you have any variations in mind that don't require heavy weights (im training at home and currently can't get more plates)
Your lower back/hamstrings will suffer without a hip hinge, and your quads too without one heavy squat pattern
Add BSS to your leg day as well
Do you have access to gymnastic rings? If so, single leg RDLs are also good, but I’d recommend at least a back HyperExtension or Good Morning movement
I want this answered too
Do lungr variations, step ups etc. do single leg RDL variations. Set up a gymnastics back extension...I used a big trunk I had and a counter
Hi Alex, when are you launching a program on Boostcamp? We are all waiting for that. Much love!
Why would he when he can just sell them or provide them straight up
@@guitargod3545 whatever, it doesn’t have to be on boostcamp
Nunca he llegado tan rápido a un vídeo. Soy un novato y se me esta haciendo difícil el camino. Voy a verlo crack, seguro que es muy bueno como acostumbras a hacer. Te admiro!!!
Grande Leonardo, fan del Leonidas
Mira mi plátano
Enorme el pelado leonidas
Dale loco 💪🏻
Comunidad hispanohablante que sigue a Alex Leonidas > Más motivados que un lunes en el gym 🙌.
Hi Alex there is this dumbell exercise called hip huggers for the rear delts. It's pretty simple but the problem is there is not much data about it or big youtubers with the right knowledge talking about it. What is your opinion about this exercise.
Hey Alex! Really love the videos! Could you make a video on “How to Grow Your Stubborn Calves (Simple Fix!)”? 😂. It would help alot of us!! Thanks for the whole series so far!
Alex, you somehow look way bigger since your last cut for that competition like a year ago, this is inspiring and impressive to think that you are still making very much visible gains after training for like what, 10+ years??
Hey Alex, love the content! What do you think about a weekly split of Pull, Push, Legs, Pull, Push? I want to focus more on upper body as my legs are a bit overdeveloped but am debating whether to do Upper on Thursdays followed by a limb day as you mentioned in the video to prevent spider physique. Look forward to your answer!
your channel is awesome dude! getting into the details I'm looking for. keep it up!
2 days upper body low volume high intensity and one day lower body same because i can only go 3 days a week and my lower body is stronger
Im running the same split but i also do MMA 3x per week
Full body might also be a good option
For me i took your 2 set approach and ran with it making it into a fullbody 5 day + 1 bro day and rotate exercices when stale. Its PR galore. Granted im not the most advanced im the gym by any means but holy shit this hits different.
Been thinking of implementing 2 sets/more variations as well. I might start start with isolations first.
could you go more in detail with your program ? i am interested.
do you do Fullbody as in you train one upper body part and one lower body part each session or every muslce every session?
@@foxarium1577 what i do is i hammer the legs on the morning because of time constraints during the lunch break. Meaning ill warm up to 2-3 sets of squat performed before heading to work or some bulgarian split squats or whatever you like for legs that you feel effective and then during lunch break i do either one row or a vertical pull, one push (dip or bb press or db press) something for the shoulders either an OHP or an isolation, then something for the bis and finish with something for the tris such as a dumbbell extension overhead. 2 sets each translates to about 30-40 min workout. You can include the RDLs and hinges in this session or you can alternate hinges and squatting patterns on the morning session. The bro day is full arms and shoulders on saturday so something like spider curl followed by hammer curl followed by pullovers (yes i still include lats here) followed by facepulls then side laterals then triceps pushdown. Thats what my split looks like. Its a bit schizophrenic but It works for me
@@Oi-mj6dv doesn't sound that bad. if it works it's great
@@foxarium1577 thanks man!
amazing how mature Alex has become all over those years...
Alex! Amazing content as always, congrats on 400k subs! Would love to know, us subs know that you have been a big proponent of x2 fullbody, using an intensity and a volume day, do you still preach this type of x2 full body? have you changed your stance around anything about it? would love to see a twice a week version of the beginner program!
Hey man i want to share my opinion with you u might not believe this or might find it weird but i believe that some muscle groups have a limited ROM where they are activated for example the chest when the elbow goes beyond the shoulders won't be the musle activating but the front delts THAT is why tall lifters lift less bc the movement is limited by their front delt strengh plus the MMC is much better ( i would never feel my chest nor feel sorness) another example is the lats in fact there is a study done on this and it found that the lats had no activation in basically when they all goes above the shoulder so beyond the 90° angle that is probably in my opinion the reason why you found chin up so good because if you focus on the angle when performing them you can see the elbow doesn't pass the shoulders very much another example is quadriceps and many other muscle groups I hope you see this message and I would love to see your opinion on this thank you very much.
in my first months i strained my left wrist, right bicep tendon (couldnt curl for 6 weeks), left hams (could barely walk in home for 10 days) and si joint (was dl and squatting 2x a week in same lower body days) that i had to cut sq and dl for long time.
after workout i was getting dead tired instead of hungry. my entire body had tiredness (not doms) in rest days.. even 8h sleep was not cutting it
you can be novice and still have recovery issues. intensity matters
i was like "dont be a bitch. look how others do squat/dl with hundreds of kg with 0 issue and you complain at such low weight?". but it backfired so badly
I do think we're conflating some mechanisms here. As a beginner, your muscle adaptations will be near instant, within a week you'll start seeing structural change in muscle mass. However, this isn't the case with tendons, to see structural change there, (in studies) these adaptations seem to happen as slow as 2 months in. They happen, and the base they build is more than enough to support weight training. But it is a fairly typical mechanism with by, beginners (ESPECIALLY sedentary ones) snap their shit.
@@hippie_4762 ya everyone should asses joints before just going for it.
Hey Alex. Love your content, you’ve inspired me to embrace some calisthenics. The question I have is: what are your thoughts on how and when to deload? I’ve watch many other RUclipsrs and their takes (Dr. Mike, GVS, Basement Bodybuilding, etc.) and was wondering about yours. Appreciate you.
Hey Alex, thanks for the amazing content as always! Two questions:
1. Based on what you said in this video, do you not recommend training triceps on pull days and biceps on push days on a PPL split? I like that this allows for easier supersetting and I generally don't find my arms to be the limiting factor for chest/back compounds, plus my arms are my biggest weak point
2. Have you ever tried fly wheel training? Worth it or just a gimmick? Considering getting one to complement my tiny home gym, helps that they take up very little space and I already have the basics here (barbell, DBs, cable pulleys, rack)
Great, Q&A is always a lot of great information. Thanks, Alex.💪🏽
Hey Alex good to have you back with a new vids, Im sure this video will also have a tons of rewatch value.
Amazing tips for the JM press. Great video 👍
Hey Alex,
In your opinion, would you recommend placing bent over rows or BTN rack pulls as the main movement for developing a bigger back? Love the content. Please never stop!!
Wide-Grip L-Sit Pull-Ups: Could This Be the Ultimate Lower Lats Exercise?
My lats hurt thinking about it.
To go weighted with L sit pulls, I recommend a kensui weight vest (loadable with olympic plates on the front and back) instead of a belt.
It's very uncomfortable to have a hanging belt between your legs when your legs are extended like that.
Could you do a video on your thoughts on training with resistance bands these days when it’s all about the lengthened partial? Or could you do a video entirely on your favorite antagonist supersets (maybe a top 10 or 20)? Ever since I saw your video on super-setting DB RDL with DB reverse lunges, it has blown up the time efficiency, conditioning, and gains from my workouts.
Thanks for the Awsome info. You’re helping a lot of people to get moving and be healthier, happier individuals.
nice vid. just had to comment on your physique when youre lay down benching. your whole ribcage/torse area looks absolutely huge. youve come a long way over the years. nice to see youre still going and looking better than ever. ps.....do you think you'll ever do a big bulk again where you go higher bodyfat than you might be comfortable with. if not why not? and do you think it was worth it all them years ago? cheers mate
Pull ups are such a great exercise to hit lengthened partials. Doing sternum pull ups, then chin over, and then even finishing with partials up to about a 90 degree arm bend is great IMO. The muscles that limit ROM are different throughout the movement, so by hitting them at sternum height you hit a bunch of upper back, then chin over hits a bit of everything, and then the partials target more of just the lats getting them a lot closer to failure. I generally do these as full sets, not as a straight set with all of them, so that I'm getting good volume in each range of motion. My lats in particular have grown noticeably more since implementing the partials.
Hi Alex, could you please make a video on efficiently utilizing Leg Drive on the bench. Have seen a few videos on the topic but would love you get an insight into your cues, set up and ways to practice. Thanks.
Alex I’m always curious what watches you’re wearing in Q&As and on podcasts?
Love your content, keep up the great work!
I believe that is an Omega Seamaster Aqua Terra.
Immensely appreciate your contributions to the natural community 🫡
Hey Alex. I took the dip pill after listening to your podcast with Fitness FAQs. I noticed a weird pain type sensation in what seems to be my right upper bicep/ shoulder area. What is this? Am I going too deep too soon?
Hey Alex, great video as always!
I was wondering what are your thoughts on the hybrid push/pull split for calisthenics enthusiasts?
Generally you'd do Mon/Tue-Thu/Fri and divide the legs between all days, for example I'm doing pull + squat on Mondays, and push + hinge on Tuesdays
I find this split allows good recovery and I can hit everything without excessive leg focus (only 1 leg move per day), and the whole weekend off for extra recovery
13:55 legendary physique
Hey Alex, I listened to your discussion of full body routines with Kenny from Longevity Muscle (great interview!). Could you elaborate on how you would structure a 2 or 3 day full body routine? Would you still do basic double progression with 2 sets per exercise? How many sets per week would be reasonable? Thanks!
Thank you for promoting chest expanders Alex! Ive had a 7 spring expander for the last couple of months and horizontal pull aparts are one of my favourite exercises ever! Recently though ive had lingering pain in my left elbow/forearm doing it. Its now led to pain in other exercises like Overhead extensions. Any advice on how to overcome this?
hey alex, i'm currently trying out my own upper/lower program as a late novice/early intermediate and i've defaulted to doing all my back and bicep work on lower days. i've found this working very well given the synergistic approach, but i'd like to know if there are any potential downsides to doing so in the long run. much love, keep up the content!
Should be fine as a novice/early intermediate, but when difficulty naturally rises due to increasing loads/volume as you progress it's gonna be hard to have enough in the tank to optimally stimulate on bicep isolation and vertical/horizontal pulls. At least that was my experience after doing heavy leg compounds.
Regarding the pull ups and dips question. I for one can agree. I been training consistently for 19 years now(I’m 36). Built a good physique overtime over multiple different disciplines. I feel like when I’m more into calisthenics and weighted calisthenics my body looks and feels better then when i do more weight focused periods for bodybuilding style stuff.
Hello alex, thoughts on training the lower back directly 2-4 times a week with 90 degree back Extensions, basically treating them like abs (not any random ab workout, but with weighted sit ups). Thank you alex!
Can I maximise yoke gains with ez bar neck curls + cable neck extensions with neck harness + vertical expander pull apart, and how strong do I need to get on listed movements? Thanks for everything you're doing for the natty community, Alex!
What is in your opinion the best way to run an asynchronous split? I’ve been thinking of using Bald Omni Man’s Bald Swordsman as a template but would like your take on it.
Hey Alex, thanks to you i have added Vegan foods in my diet.
Also I'm wondering, Are we ever gonna see you train like an MMA/UFC fighter or any other combat sport?
Do you treat dumbbell pullovers as a compound or as an isolation exercise? So shorter or longer rest times, programming it at the start or the end of the workout, rep range, etc. Do you think it is a big deal?
I personally now treat it as an isolation, doing it more so at the end of a chest and back day, this way I can achieve additional lats volume and get the ribcage expansion effect without sacrificing any horizontal or vertical pull + I find pullovers to not be that fatiguing anyway.
Much love from Chile!
are you a runner too? 2 miles 5 days a week will NOT take away any muscle. 3 days a week do 2 miles worth of 400 meters (on the treadmill @ 12 MPH - or top speed). or 2 miles of 200 meters. then the 2 days in between do an easy run on the treadmill for 2 miles at like 7 MPH - if that's easy for you. so the total volume is 10 miles a week - NOT including warm ups for the speed-work.
When cutting, yes! This year I was doing 5km runs twice a day, 7 days a week. Got shredded AF and my weight training was unaffected.
hey alex! do you think getting stronger on the BTN press (with overall less overloading potential) is better / worse than getting stronger on the seated/standing OHP (with more overloading potential) for growing all three heads of the delts? how do you advise working both into your programme? love the vids ❤
Btw, what is your take on Alpha 3d Team current philosphy? He thinks for example, that getting stronger does not make you bigger and progressive overload is not the #1 driver for hypertrofy. Greetings and thanks
Hey Alex, have you ever heard or looked at the Tactical Barbell books/system? Would love to hear your opinion about it!
Hey Alex, as you love old school exercises you should try/do a video about the Reeves deadlift or Reeves shrugs! Check them out! ❤️
He hit 405 on subscribers too 🔥🔥🔥
ring dips better for hypertrophy ?
Worse I think, they’re seriously unstable. Doesn’t mean they’re not worth doing.
We have come along way from years past where every fitness RUclipsr would have a video stating over training wasn’t a thing. Took about 10-11 years of me watching this stuff to finally see it but it’s okay.
You pass good advice to novices. Respect.
Hey Alex what do you think about my left shoulder being slightly higher than my right? It's not that noticable but I do notice in some of my lifts one arm is higher than the other. Have you had an imbalance like that? and if yes did you do anything about it?
Love the vids congrats on 400k you definitely deserve it!
You mentioned several times that the chest expander will grow the yoke/traps, does that include the upper part? I am a calisthenic home gym guy and I own the robert baraban expander, would the pullapart alone get me some thick upper traps as I get stronger with it over time?
It does, yes! With calisthenics and pull-aparts you should have no problems growing your upper traps. As final insurance, throw in neck extensions.
Question: Are wide grip rows + lateral raises enough for max rear/side delt development?
Trying to keep excersise selection down
Example:
monday: Rows + lateral raise
Wednesday: Facepulls
friday: rows+ lateral raise
I would trust BTN press more than lateral raise for overall delt development
I disagree on straps for pullups. My elbow tendonopathy limited my training and straps let me get stronger while giving my tendons time to adapt to the volume.
Do you have an opinion on upright rows? Which muscles are they good for and how do they compare to other shoulder movements like OHP and lateral raises? They're another lift that fearmongering influencers claimed is dangerous, which makes it difficult to find information on the lift itself because all I find is warnings
To Alex or whoever: At around the 14 minute point, Alex says that biomechanics experts now agree that wide grip pull ups are an excellent lat builder. Who is Alex referring to? What "new data" (to quote Alex) has emerged about this? Kassem Hanson is one of the main biomechanics gurus who has said that wide grip pronated pull ups and pull downs are primarily upper back builders (though they do involve some lat), and I haven't seen anything indicating that he or his followers have changed their position on this. Is Alex referring to Chris Beardsley and/or Paul Carter? I don't think either of these guys are considered to be a biomechanics expert, and the study they cite is hardly new. (It's a 2008 study that has prompted some criticisms, although Paul Carter curses at anyone who questions the study.) In addition, the fact that Carter has been advocating pull downs in the frontal plane doesn't mean he is advocating super WIDE GRIP pull downs. Though a wide grip pull down is in the front plane, not all frontal plane pull downs require a super wide grip. Anyway, what "new data" is Alex referring to, and who are biomechanics experts who have changed their minds? These are not rhetorical questions. I do lots of pronated pull ups, including weighted and wide grip, so I am not against them. I am genuinely puzzled about what Alex is referring to.
Strangely, I get the same issue when deadlifting that you described RE using straps for pull-ups; I find they just make the lift hard than double-overhand. Also, because I have to squeeze the bar that much harder, the irradiation seems to make me maintain tightness better. Grip has never been an issue for me personally.
How do you view/approach conjugate or concurrent training now compared to prior years?
Hi Alex. Can you recommend me a split?
Hello, without any information about your goals it's hard to recommend a specific split. But upper/lower off push pull off off repeat is a nice one.
@@AlexLeonidas I've been training for years. I want to break the spider physique. Will it work?
@@asdfghzxcvbn360bro he has enough content on his channel thats dedicated to growing your arms and getting rid of spider physiques
@@asdfghzxcvbn360add an extra arm day
@@asdfghzxcvbn360 If you've been trainging for years and havent gained weight you might just need to eat more
Thoughts about doing 10-second negatives on bicep curls? Frank Zane used to train that way and writes about it in his book.
It's probably just fine, if you like it do it if not do a more basic tempo.
Why do you think it would be special ?
Hey Alex!
I have tried to listen to your advice of 2 sets per workout.
But every time I end up doing more.
Even when I go to failure I still don't feel like I did a proper workout until I do alot of sets. This is very time consuming as my college just started and my schedule is getting busier
Alex, honestly I love training the bro splits... (I am a beginner, 1 year of on and off training)... since 2 months, I am following 4 day splits (1. Chest / Shoulders, 2. Back / Rear delts, 3. Arms, 4. Legs, repeat... only sunday off)... I have seen decent muscle growth. But I just don't enjoy it as much as bro splits. Will I get an aesthetic physique with following bro split for years ahead (like at least 5 years of consistent training)..?
Alex, would you recommend doing close grip bench press and jm press in the same workout,
also does the jm press can replace skullcrusher?
@ 29:50 so does all of this apply to chin-ups using plastic gymnastic rings too? no straps should be needed?
Thanks!
What are the best rep/volume schemes for building strength? Im tryna push for my first 315 bench press and have 25lbs to go
I have a very weak bench compared to ohp as well, 225 x 3 on ohp and not even 315 for a 1rm on bench
That is a crazy ratio. I kinda have the opposite problem. I hit 365lbx3 but still haven't hit a 225lb standing OHP.
@@bassmuscle101 strong bench. If you want you could try to do ohp more often, I think it's a lift that requires a lot of touches. Now I'm benching often, as first or second exercise on upper days and have gotten to 225 for 9 but I haven't tried a 1rm yet. Have you done something in particular to get to that point?
@JoeLeone117 i have in the past but I haven't touched anything heavy in a while. I know they overall OHP strength should be around 225lbs or more since I can regularly do a 10x10 with 135lbs. I just struggle once the weight goes over 155-165lbs. I have a huge strength drop off at that point.
If one's goal was to massively strengthen tendons and connective tissues throughout the body, how should one go about doing it?
Use heavier weights.
Natural Hypertrophy has a video on Artem Shirokov which goes into detail about how he works on his tendon strength
Heavy ass isos
Heavy weights, isometrics, and high rep bw movements. Tendons usually take 4 weeks to catch up to muscle strength.
@@str1ker_eureka yeah but that's more of a bro staring at bro thing. I want a evidence/science based video or at least something with some concrete programming suggestions
Hi Alex, how about a video about a plant based diet, I am curious as to what you eat since as an older lifter with high cholesterol I have been told eating no animal products can lower cholesterol and blood pressure
I really enjoy pull-ups, and I’m working my way towards 15-20 body weight reps with strict form. Right now, I workout at home on a BoS Hydra, so no lat pull-downs for me. As a late beginner/early intermediate, do you suggest I stick to standard pull-ups for all of my vertical pulls until I reach that 15-20 mark, or can I throw in variations like neutrals or wides as well?
Do you think any compounds effectively stimulate the long head of the triceps?
pullover with arms bent
I'm an intermediate lifter with a bench around 305lbs, squat 440 and deadlift around 505, but I need to have surgery on my elbows (cubital tunnel syndrome) for a nerve injury sustained due to my job that will keep me out of the gym for all upper body lifts for minimum 3 months. I will still be able to do some basic lower body exercises like sissy squats, leg extensions/curls and the occasional leg press as long as they don't require grip.
When I am cleared to come back to upper body lifting would you recommend following something like a novice program for a while until I get my strength back?
Alex, what about lower/upper/arms/lower/upper, from Monday to Friday, doing no arms during the upper days or doing just 1-2 sets during the upper days? I find that doing arms after upper days always takes some strength from them to make progress, whereas I think progress is better if I focus one day of the week on arms.
Hey Alex, I hope you're doing alright. Sorry if you have already answered this question in a previous QnA, but are barbell back squats and leg extensions enough to grow the quads/front part of the legs? Afterall, BB squats target majority of the quads including the hip flexors (if I'm not mistaken), while the leg extension will fill in what they don't target, which is the rectus femoris. Or would a third quad movement, like a split squat or lunge or any unilateral based quad movement be still recommended for optimal quad development? Cheers!
A bodyweight pull excercise that involes upper back and rear delts but can be done on a high up pull up bar.
Normal ones?
Arched back pull up
thoracic extensions
Thoughts on Hise Shrugs, Spoto Press and Hatfield squats?
As a novice is a chest & back, arms and legs 6 times a week split too much to recover from. Im going to failure on pretty much all sets (except squats and deadlifts). Whilst following your 2 sets approach. On my chest & back days I do 3 compounds for both push and pull 2 sets each to failure. For lower body I do 1 hinge and squat variation along with 2 isolations. On my rest day I do a 6-8km run. For some reason most of my lifts (especially my upper body compounds) just don't seem to be getting stronger, every workout the reps move up and down a bit but stay around the same place. I'm sleeping around 8 and half hours everyday, eating around 3000-3200 calories everyday and have a low stress lifestyle. But my movements are just progressing painfully slow, I also wouldn't consider myself a late novice as I am very far from the 2-3-4 plate bench squat and deadlift standard. I've been training for 2 years and I'm still a novice in terms of strength. I weigh around 170 pounds, 181 cm tall and I am skinny fat. The only reason I can come up with for the lack of progress is perhaps my volume is a bit too high for me to recover from. What do you think?
6x a week for a novice is a lot. I would cut down to what Alex mentioned like a 3x full body split.
@raven-19x I tried Alex's novice program but after a few weeks my squat plateaued around 70kg and my deadlift plateaued around 102.5kg
I would recommend two things. Either you increase the volume do more sets (total/weekly sets per muscle) and see how you progress or plateu, or you deload and come back fresh & see if it helps. Sometimes you just need to hammer yourself with high volume & intensity especially if you're a low responder like me.
@lashedandscorned Thanks for the advice! I'll try to add more volume and see how it goes.
For conjugate training, I know that doing variations of the same lift, and changing the resistance curve with accommodating resistance prevents overuse injuries and joint pain, but does varying the rep ranges and weights used also help?
I've started training in a conjugate manner recently because my elbows started feeling a little questionable after spamming weighted chin ups constantly (I'm training for the OAC). I do pronated, neutral, and supinated pull ups. I go wide, I go narrow, I use bands, and I have a day of high reps light weight, medium weight medium reps, and heavy weight low reps.
Am I wasting my time doing 10x3 chin ups or bodyweight chin ups when my goal is to be able to lift +100% of my bodyweight for 1 to 5 reps?
I think strapping pullups but isolating forearms is a valuable option as well, if you have the time to do it
I'm 57, been lifting for 15 years. Recover reasonably well, and don't lift like these "old man" websites say I should lift. I'm thinking doing your Novice Program. I own NE, big fan, but it's sometimes too much for me. Not sure I could squat three times a week, however. So perhaps squatting twice a week, and maybe using two sets on some isolation work would be OK?
(I realize yoir channel mostly speaks to yoinger guys, but I've been following you from your early days, and, like i said, a huge fan of NE etc)
Hi Alex! How can I improve sternum pull ups? I can do 8 now at 227 lbs/103 kg bodyweight. My goal is to do 15 to 20 reps at this variation. What would your be your advice?
Hi Alex, what are some of the best back excercises that help increase pullups, as I am heavier so find them hard now
Hi Alex, new to conjugate here. Could you explain the purpose of including backdown sets (ex. 3x10 @70%) on max effort days? Would replacing dynamic effort for more volume alleviate the need for backdowns?
Hey Alex, looking to gain muscle but really mentally struggle with the face fat gain. In a position where I’m slightly de-trained, what’s my best course of action?
Uncle Alex how can I grow my arms if they are long, I am torso dominant, I feel that my tricep is very small compared to my bicep, what split do you recommend, how many sets and repetitions, day only arm maybe? Thank you for replying 🤝💪🔥
I'm training full body three days a week in a gym but I also want to master handstand push ups so i practice them on one of my rest days along with a lot of bodyweight shoulder volume. Is it a smart approach ? Note that on the gym surrounding my HSPU day, I don't do any direct front delt work, just inclined press and close grip bench on a moderate weight (8-12 rep range, 1 to 2 rep in reserve). Thanks.
Push Pull Legs Off Upper Arm Off or Push Pull Legs Upper Arm Off Off?
We're all gonna make it brahs
Especially 5 ft 2 bald indian janitors
What care must be taken while having a fracture in leg (non surgical )
How to start training after the recovery
Hey Alex, I’m in school and most days I’m busy and sometimes can only work out at night. On late nights would it be better to work out at night and sacrifice 1.5-2 hours of sleep or to skip the workout for the day and have something like an asynchronous split?
Hey Alex :)
I recently implemented some advice from DarwinianFitness, particularly enganging the jaw and neck during lifting. I found that I have better technique, I'm stronger, and I can target those muscles without the need of isolation.
What do you think of his takes? I've practicing the breathing he recommends for rib cage expansion, too
I’m pretty sure I’m still solidly a novice by Alex’s standards and I used to do 3 full body workouts a week. I could eek out progression but I was exhausted all the time. And I do fairly few sets on everything, all to failure. My recovery parameters are all super optimized. Only compromising factor I can think of is I have an autoimmune condition.
I just do two a week now with more cardio and I’m progressing fine. But I still don’t feel breezy as far as recovery.
My larsen is 110kg 1RM but ky ad press is 85kg for 5. Guess i have to focus on horizontal pressing more lol
Yeah definitely my bro, same problem as the question
Dip 225 and bench 275 💀
@@azamat9842 Bro My dip is 77.5kg for 3 we are rhe same shit my bench is bonkers shit 👽
@@Ninooo-qo3od guess there's no shortcuts, gotta bench to get a good bench
I have zero access to weights or a gym, nothing but a pull up and dip station. Will doing strongman-like sandbag exercises coupled with exercises like good mornings and weights squats take care of my leg size?
Sounds like a great combination
Can I get good legs development without squats? Is it fine to just prioritize hack squats and leg press
Hey alex, I've recently started my max effort method journey thanks to you. I'm a couple weeks in, and I've realised that my paused close, wide, and normal grips on bench press are all the same in regards to 1rm(110kg/242lbs). On top of that, my paused larsen press is also the same, with very similar bar speed. Is this "balance" good, or should I address it in some way? If so, how?
What do you think about ribcage expansion? Is it possible,if so; how?
Hi Alex. I am interested in strength training but not at an elite competitive level. Should I get a 10mm or 13mm belt? Thanks.
Would you have any recommendations for programming squats and deadlifts for strength but upper body for just hypertrophy?
Going to integrate more vegetarian meals in my diet, do you have any good high protein high calorie meals?
I often hear from boxers that muscle building will make you stiffer and slower. Is this true?
No, and I've been training boxing for 8 years now. Added bodyweight might get you theoretically slower, but the more muscle you have, the more explosive and powerfull you are, so one thing pretty much denies the other in this case. Also I'm very flexible so stifness is a myth, and actually your agility and mobility will massively improve with weight training. There is a huge physical difference between the guys that I train with and me, and if the ones that might be better than me are those who train all week and compete regularly on a national level, while I train only once per week as a secondary activity.