How to Get HUGE With ONLY 135lbs
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- Опубликовано: 1 фев 2025
- Your physique is about to change forever, no heavy weights required.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
*"Some people can't even do 10 reps of a bodyweight pull up"*
Me: **cries with my 7 reps**
Edit 3 months later: **cries with my 9 reps (but not so much)**
10,000 Subscribers With No Videos Challenge ; Same.. 😭💔
Rudyspective 1 feels bad man😂
Don't worry in this quarentine I have added like 4 reps
I just got at pr at 12 strict wide grip pullups and 4 months ago i could barely get 5. Just do weighted chins twice a week and some low intensity pullups gtg style at home
Well if you weigh 300lbs thats not too bad...
Tfw my 800lbs of plates are now useless
This man is everywhere!
Fuck wish I had 800 pounds...
@@demoncore5342 I'm late 50's, over the past decade I accumulated approximately 3,000 lbs of weights, mostly free but also , a widow who wanted her deceased husbands warehouse cleaned out, a dentist who said 'clean out my basement' > oly bars, many many plates, I did buy USED bumper plates for less than a buck a pound. I have so much I don't even know what I have, probably 1,200 lbs of regular plates with 1" hole, about 6 regular bars, easily almost 2,000 lbs of Olympic plates and 5 olympic bars. Dumbells from 20 to 85lbs. 2 bench presses, 1 olympic curl bar and 4 regular 1" curl bars. But basically my workouts I use mostly ONLY 75 lbs to 135, - -I did sell off 700 lbs of steel Oly plates last May at $1.50 lb. I was going to sell more but to lazy to run the ads, answer the messages of so many people who call but arent' serious.
@@davidgdmz4551 Dude you might have some real gems in there, as in collectables, might be worth it to digg in to it a bit. People collect all sort of stuff. I just wish I had something I could train with when the house arrest strikes, 400, that would do me, I'm just a mediocre 150 pounder :)
@@davidgdmz4551 you sitting on a pile of diamonds bro. If only you were in the UK
These times only proves how many casuals and seasonals is out there. If you are dedicated and do this coz u love it, you will always find a way to train.
I mean tbh it gets bored with only body weight for a while
@@isamhadjih Bros always make a way! We lift because we must!
@@isamhadjih yeah exactly bodyweight is so shit
True
Damn yeah people are casuals for knowing no home exercise can emulate 8 reps of 270lbs for your chest.
You'd be lucky to even find 135 nowadays
Crazy isn't it?
Make it yourself. You can always buy bags of rice, sand, gravel etc. Place them into bags that wont rip (I.e. not plastic or just double bag it).
For a barbell you can always buy a long metal pipe.
UnknownUser all the people that don’t even lift bought out the weights lol
Put some dirt in a garbage bag or some kind of sack or bucket. Wet dirt is pretty heavy lol
Water jugs, chains, steel pipe, wood, screws and cement. 2 pulleys, 1 carabiner, 30ft of climbing rope and plastic coated wire. Full home gym.
I want someone to give me a reason why he doesn’t have at least 1 million subs. His advice has helped me more than any other RUclipsr in fitness.
Guess its because his titles and thumbnails aren't that clickbaity and he doesn't advertise himself a lot on social media
Doesn't use clicbaiting, doesn't troll other people, actually gives serious and informational advice and that's that. In life always, the guy who actually helps, doesn't get the most credit. He still does, we thank him as much as possible, but still, there are channels with million subs who don't at all give us that valuable free information as he does. Some people just go for the entertainment.
Honestly because a lot of people are insecure losers...if you ever go on another fitness channel. Just look at the comment section, someone would mention how good alphadestiny’s advice is and they’ll be a group of people always talking mad shit because it’s popular because of his past. We all went through a phase that was “cringe” because we’re young and dumb lol but guess what he has MATURED and has admitted all his wrong doing...unfortunately his phase was broadcasted for the world to see. Now this dude has been making QUANTUM leaps of growth and the insecure losers will always bring up the past because it’s a direct reflection of how pathetic they still are making baby ass gains. Just my 2 cents.
His great content, credibility, and honesty will one day push him beyond most others. It takes time when you don't appeal to all of the bullshit that these other fad fitness channels put out, but in the long run it wins out. E.G. Athleanx.
Same here
This is why you are one of the best RUclipsrs.
You are right about that 135 on the OHP. It’s tougher to lift a lot of weight on that because, unlike the bench press, you’re leverage is dependent upon the stability of your kinetic chain.
thespiritbomb did this guy just try to sound fancy on my ass ?
You litteraly can't lift as much as the bench because you can't use this big chunk of man meat on your rib cage and this guy making it about some kinetic chain ?
@@authenticbaguette6673 That is the reason. The kinetic chain for the bench is wrist, elbows, shoulders.
The ohp i ankle, knees, hips, shoulder, elbow, wrist and neck.
The more links in the chain, the higher chances That energi is going to bleed.
gentlemen, its both reasons.
@thespiritbomb i feel chest on OHP
@@MrPianoMatt12
You should feel upper chest activation especially in the down position, almost like an incline press. Once you get it past your head the delts should take over
I’ve found that unilateral movements are pushing my body in a way I’ve never done before. A standing unilateral dumbbell overhead press for volume kills the shoulder all the way around. Definitely feels like a more athletic way of training. Love the videos man; always showing there’s no excuse to stop training.
That was my experience with single leg squats,definitely a unique challenge,I love it
Same here. I only have one dumbbell at home although luckily I can adjust the weight with plates. Standing One Arm Dumbbell Shoulder Press is no joke and I feel destroyed afterwards.
Same, unilateral is my new best friend
Try Bulgarian split squats for legs
try unilateral calisthenics
Trimming down my training to a barbell and two plates has brought back everything I love about training. It took me back to the basics and also forced me to get a little creative. I ended up using about 85% of the stuff you mentioned here just through my own trial and error. I like split squats rather than pistol squats tho
Quarantine has really forced me to become creative, and you've definitely inspired me with this, I'm currently experimenting on hanging almost upside down on the pull up bar (still holding on with my hands and legs curled to my stomach) while trying to pull myself up. My abs are working to stabilize myself and I'm feeling a nice row like sensation in my back. I've also mixed chin ups with keeping my legs straight forward, taxing my abs and energy levels a lot, while also making it different for my back and biceps as if my weight point has shifted and I'm hitting slightly different areas.
Leg wise I can't do pistols yet but I have been practising my balance by doing one legged "squats" with me being bent over, and trying to touch the ground with my fingers as I go down through my leg. ( the arm is not stretched). My stabilizers and glutes are being challenged quite a bit by this, but I feel it's doing wonders for my knees and flat feet in combination with bands doing one legged hip and rehab work. Harmstrings are targeted through one legged glute raises, which with enough volume feels like it can do the trick for now... Anyhoo, great video Alex, looking forward for more!
135lbs ohp x 8
45lbs dips x 10
45lbs - 90lbs pullups x 5
135lbs front squat x15
135lbs barbell lunges x 15
Ez full-body gainz
Need more Posterior Chain work for me, but is a great routine
@@thelastemplar165135 good morning:]
Bro I’m so happy you made this video. I’m working with exactly 135 lbs and a band right now. Luckily I have weights in 25s, 15s, 10, 7.5s and 2.5s so I can move up incrementally
“135 is beginner weight” I can’t even lift 135 :(
Get stronger
m z keep at it, you’ll get there fast
It’s fine bro we all start somewhere. I started from obese and benching the bar for 4 reps and now I’m at 185 for a few. Took a few months of intense training. If u put in the work u will get there
135 isn't that heavy, so don't worry you have a lot of room to get stronger. I was scrawny and weak ASF as well when I first went to the gym at age 16.
You’ll get there bro keep pushing, I started bench at 60lbs 3 months ago, I’m now 140+, still weak but I know for sure another 2 months and I’ll be pressing 180 for at least 5 reps,
Man you don’t realise how much you’re helping people, I wouldn’t have a home gym if it wasn’t for you, thanks dude, and I love the weighted dip, I’m gonna be one of those hybrid runner/lifter guys.
Getting jacked is easy. As long as your getting a pump, progressively making your workouts harder and eating you should be growing imo.
Jesse Wysong getting a pump has no effect on growth
@@chadpezza307 metabolic stress disagrees
I have no dumbbells at home so I’m down to using 30 lb rice bags to do bicep work 😂
Get ropes and tie them to something 35 pounds or less and curl away the ropes mean you can curl and suppinate for more contraction.
I’m using 2 20lb laundry detergent bottled filled with water 😂😂
This is my favorite fitness channel. Thank you AD for all that you do
Yours is the only RUclips channel I watch. Real, straight to the point advice from a real natural. Keep it up!
i've built more muscle with calisthenics in my backyard in this quarantine more than an entire year at the gym
👍
I feel you, could be better nutrition +sleep and less stress too though.
naah it's just that i'm more dedicated now i have all the time i need, everything is in check, high calories, crazy high volume, 12 hours of sleep, getting all kinds of gains in this quarantine
@@lightbringer899 good stuff👌 following any kind of program?
LIGHT BRINGER Same, no joke like 40 sets+ per muscle group a week. Its RPE 8-9 all, but it is all bodyweight; dips, pull ups, push ups, squats, lunges, nordic hamstring curls.
Body adapts, I am noticing more gains than usual.
DESPITE THIS difficult time I still love your videos and style of delivery
Just get fat and make bodyweight exercises harder
Pro tip
It's big brain time
Snap city and elbow pain has arrived*
BRO TIP
That’s actually what happened to me last year in lockdown, and it was the best but shittest method ever
Alex, try this for chest:
Set up landmine with one plate.
Lie on floor under bar with bar perpendicular to body.
Get closer to plate side of bar.
Grab extreme end of bar (inside collar).
Press up and across chest.
Similar to a one-arm DB press.
Yesterday, i was so curious how im gonna work on with what i got (135lbs), then this video came out. this is why i love your content Alex!
I loved this video! This is what i've been doing since the last year, finally with this virus thing everyone is understanding that you don't need crazy heavy weights to build a respectable physique, rings dips, ring pull ups, lunges, Good mornings, Front lever rows and handstand push ups is all i've been doing + isolations and i love it. Greetings from Italy man.
All i have at Home is fucking 135 lbs and You upload This!!! This is unreal
This guy has made good progress on his physique since his earlier videos and it makes me trust him more
thanks bro, been lifting for a few years..... you're one of the only lifting channels i closely follow
Man this is a tremendous video. I work out at home for years, but I've never thought of many of these. Amazing thank u
Yo alpha, why don't you do "quarantine" workout streams on twitch? ;d That would be cool, and you could answer to questions directly who donates etc. Or do challenges if you have a certain amount of subs
But i am not sure if you are into the whole live streaming thing, whether its working out or playing games.
Hmm
yo alex inverted rows at home gave me the sickest lat pump ever with just 5x5, thanks for showing me them man good luck u getting a like !
Being limited by weight has only helped my training I used to push for more weight without truly challenging myself in other ways
If you're a novice-to-early-intermediate lifter, then another good posterior chain exercise is the one-legged romanian deadlift. Those absolutely tear my hamstrings up and I don't need a lot of weight for them.
I've always wondered about this exercise, isn't it basically stretching but with weights? You don't get a good contraction, right?
@@BasedAhmed It's a hip hinge movement. Hip hinges are considered to be one of the six fundamental movement patterns in lifting. It's one of the most effective glute and hamstring movements. You get a deep stretch on the way down and a great contraction in the glutes on the way up. Doing it with one leg means that you don't have to use as much weight.
Alex is my foundation man, you’re the one who showed what working out looks like and how to recognize good information. Seriously bro what you’ve done for me I can’t thank you enough
This is a great video with some great creative independent thinking!
Think different!
If I had the knowledge I could have done something with my plastic covered cement weight set of around this weight back in high school and maybe a short add on pipe for landmines
which I never even heard of back then!
Oh well, I, like you can do this now!
I'd love to see the 225 pound version of this video!
I've decided to just do weighted pushups and pull ups and use dumbells for arms
It works trust me
So fuck legs then? 😂
Works 100%
@@ryanmichaelpower when I don't do legs I ride bike my legs are good lol
@@Robert-hf5xr do burpees. 4 sets of 25 jump as high as you can every rep
The reason most people can't get gains on low weight is that they can't handle the "burn" in the muscle. They can't do a lot of sets with high reps, so they give up to early and so they fail on the intensity part that triggers hypertrophy
I am currently experimenting with this and I'm loving the results I'm at a point in my life where I just don't care to crush myself with heavy weight anymore tempo is definitely key with this 135 weight great video
This is an excellent video education. The real goal is to increase intensity. Sure, you can do this by lifting heavy weight in certain exercises, but it's a lot more beneficial, safer, and even more fun to do it using exercises and techniques such as those in this video. Bravo!
for the landmine, two arms = more chest focused, one arm = more shoulder emphasis
Yeah i'm doing OHP for like sets of 20 and although the first ~10 are very easy, the last 2-3 reps are basically me on the verge of failure and every one of those reps feels like a legitimate 100% effort
Thanks for always making quality content, Alex
I loves these videos, they're a huge help
You motivated me to create my own dip bars ( I uploaded the video). Thank you and keep up the fantastic work!
Quad/knee dominant: front squats, pistol squats, Bulgarian split squats and lunges (upright stance and front leg closer). Hip/gluteham dominant: good mornings, SLDLs, RDLs, barbell hip thrusts, weighted gluteham raise
All really great points. I've found out a lot of the same stuff recently and improved my gains significantly working out this way.
I was worried about this when I first started working out at home again but this shit saved my training. Working out is little more than making simple stuff harder
Landmine floor presses with one hand are honestly a great exercise. I'm so glad I found them
This guy is a beast! Keeping it true with all the info!
I’m 1 year late to this, but man thank you for this video. This is super helpful as I don’t have much money (and prefer working out alone) so I’m trying to get by on what I have/can afford. My point is this is exactly what I’m focusing on (OHP, weighted pull-ups, etc.).
If you're based in the UK buy some weights from aldi. They have curl bar and straight barbell sets
I was closing on a 300lb strict press before lockdown, and I know I can’t do 135 for 5x20. Anyone that can do that is going to be jacked af.
Put the plates on your back and do weighted pushups to replace bench
135 is my first 10 reps on the bench man.
Looks like you'll be making a lot of gains then! Since you will have lots of room to progress with the lighter loads.
Im 13 and can bench 135 20 times
Can you do that on PU tho😂 doubt it gymbro
@@LukasP143 cool dude, i can only do 7
I think he was saying that 135 is his first warm up set.
Great vid Alex! I'm sure the belt squat would be a good addition here too.
I believe it. Light Dumbbell method worked wonders for many. I think people can get more out of lighter weights.
2 months of deadlifting 100lbs, I went back to the gym since 2019 and was able to do 2 reps of 275lbs which is close to 300 1 rep max. Don't underestimate buying some light weights or the few weights you got at home. You can still get yoked with a set of plates or 30-40lbs dumbbells.
Recommend weighted hindu squats with a school bag. One of the best squatting variations I have found to date that gives me a massive leg pump without adding that much weight💪
Hell yeah,it annihilates the quads
Finally. I found a believer😅
@@whitefang9758 and calves
I fortunately bought a rack,barbell and weights the moment they said no gatherings more than 50
Great video man. This quarantaine makes me think i dont need a gym anymore to get big.
For the rows you should look up defict flexion rows. Mike isreatel style very humble and 135 is more then enough. Great back builder, you should try them. You will definitely love them.
I only disagree with the pistol squat with the barbel in your hands. I think balance will be more of a limiting factor then the weight. A better option will be: put the weight in a backpack and then hold on something lightly for the balance and squat. Now we are talking
When you put the weight in the backpack for pistols, do you put the backpack on the back or front of your body? I feel like putting it on the back will further complicate balance.
Imagine doing a 30 down squat workout with 135lbs. What torture.
Oh my goodness, I can only imagine the pain
Today I did a dry fasted 30 down squats with 30 second breaks between sets, once I got down to 10 instead of keep counting down I did 5x10 then finished off with 5 reps for a total of 465 reps. I'm going to continue to remove sets so I increase the amount of reps in a set, slowly bringing up the intensity untill I only need 10 to 15 sets to complete it. It makes it more time efficient aswell.
1:38 Martins Licis, a Latvian Strongman that competes every year and comes in top 3 in his strongman competitions (typically) has an overhead press max of 315 for either 3 or 5 reps, I forget
for 1 rep
Current strongest man in the world I think
You gotta do a an updated band workout for us plebs that don't have 135
Quick question, who would win in a fight? red singlet Alex or blue singlet Alex
SO to the mountaindog! Meadows row is insane for the back!
You the man Alex great video
Pls talk about strech marks in the next q&a
Andrej Jagic who cares about them? Just means your getting bigger, a way to measure progress
The measure progress was a joke lol, but you don't need to care about them lol, they're completely natural and don't be embarrassed by them
@@vinnyvince1883 yeah but I have them on my biceps and it looks really bad
@@andrejjagic3722 Theyre like scars, they pretty much dissapear over time.
Bernhard he’s right, can’t do anything about it unless you wear makeup to cover them up, but the stetch mark disappearing creams are bs, don’t waste your money
I have a bench and some barbells that can add up to around 35lb each but 70lb if it were on one. I feel like there’s so much potential to get ripped off of that alone. And it’s cheap, all of that only cost me $220 bench was around $100, light extra plates with handle for dumbbell was $40 and more heavy plates were around $80. I’m going to see what I can Do with that, trying to lose some weight and get jacked. Hardwork only wish me luck
wow...you really dialed it in for this video...thank-you!
Hey Alex. What do you think about Greg Doucette saying Nucleus Overload is nonsense
Everyone like this comment so he can see it
basically gregs gay
Oh wait
Greg seems to have equated 'Nucleus Overload Training' with 'Overtraining'. That's why he says it's nonsense.
Its nonsense :-)
And to imagine one could still do something like a 20rep countdown on light back squats...
"only 135" called out my bench pr lmfao, i was so happy about it
it’s more then the average person, you’ll be at 225 in no time
@@sebasnunez1494 what average people are you talking about? A grown man should bench 135 easy without training
@@Thyllnes *more than the average middle school aged person.
@@djoede where do you guys find these people? I am talking about grown men over 25 years, if they do manual labour they have no problem benching 135(60kg). Where i live most men my age and older are doing som form off manual labour. carpenters(framers), farmers, concrete workers and so on. Not sure who you train, i have trained alot of people myself, and most of the men start at about 60 kgs if they are totaly weak and have done no training or hard work. I can tell you what my personal experiance with bench is, my big brother took me to the gym when i was 14( the day i was alowd to start in that gym) i weighed about 55 kgs, and he put 60 kgs on and i got it for 1 rep. I did not know if that was heavy or not, i tought it was nothing, i later understood he tried to make me look like a fool😅 at 20 years i benched 205 kgs in a comp. Again i ask, where do you find these people? Maybe city people who havent done any training or hard work🤷♂️
@@Thyllnes you benched 452lbs at 20?
Add a pair of medium weighted dumbbells or kettle bells and you are set.
Also a loading pin can be used with the plates and do Squats on chairs or heavy swings for the glutes/legs.
Let's not forget the one legged RDL, split squat, skater squat, or for best quad isolation Somersault Squats which can be done with barbell or kettlebells.
You can go to the gym once every two weeks just for some heavy deadlift / squat / bench or cable isolations.
That’s the key… Creativity!
For example, people who do calisthenics don’t use much weight but they find ways to make gains. And with 135 lbs,… you can make Huge Gains!
Just on time. Thumbs up for your chanel and ideas 👍
Funny that you made this as I decided a few weeks ago to get most of my lifts to 1 plate and focus on hypertrophy after that
You get your presses and pull with the 135lbs barbell to 50 non stop reps.
Then you press and pull the barbell with one arm and get 50 non stop reps with those. After that yes it is useless but by then you will be huge.
So mission accomplished.
"135 will be a one rep max!" -in reference to weighted pull ups.
The video is essentially about having a barbell and two 45s, rather than having 135lbs of weights. I couldn't help but visualize someone watching this video, then tying their loaded barbell onto their belt and going at it.
That would be hilarious
Will Greene You can hook the barbell with the back of your feet. I’ve seen calisthenics guys hang from a bar with their feet like that
larry could do it.
Ohp 4x8 135lbs
Side laterals 3x30 10lb db (10 alternating )
Barbell row close grip 4x10 185lbs
Bent over rack row 4x12 45lb plate
Banded face pulls 4x20
Romanian deadlift 3x20 205lbs
RDL iso hold 1x2 30 second holds
Banded hamstring curls 4x15
I don't even have a barbell just 2x45s, 2x35s 2x10lb dumbells. I put a bar together with coupling and black steel pipe great for grip. And you can tie it down with climbing rope for collars.
I personally like to try and get away with as little weight as I can, for practicality purposes lol. Less of a hazard, easier to set up, don't need other people, etc. Also less risk of injury, particularly since it doesn't encourage ego-lifting at all, because then the weight would do next to nothing if it's not used in a more ideal manner.
Hey Alex can you do a video on your training philosophy and methodology changing over time
Great vid bro
Love meadows row! Do em every back day since my DBs go to 90lbs only. Home gym crew.
MAN! YOU ARE THE MAN! I rarely comment but I FUCKIN LOVED THIS VIDEO!!!! THX BROOO
My gym has limited equipment and plates
This video was made for me
Just hit 135 for 1 OHP and this man is talking about 135 for sets of 10 LMAO
Very helpful video! Just got my barbell and about 200 pounds of plates today
Dude 10x10, 30-30-20-20 or 5x20 with 135 has been staples of mine and it always seems to humble me.
Amazing!! And damn I can't believe I forgot to mention 10x10, props for bringing that up homie
@@AlexLeonidas Yeah I love volume barbell lifts. Thanks for the props. Big fan of your content. Recently did your 30-1 air squats was awesome 🔥👍
5x20 has been providing good pumps and muscles seem to be fuller even while been on a deficit. But it could be just inflammation. Still it’s like a cardio based workout since rest periods are 30sec-1min
MTUT bench press is also fine with 135 lbs. just go slower and slower and do 20+ reps and you will achieve failure while having an amazing pump. A wonderful intensity technique invented by Dennis James.
Hmm maybe you're right about that, if you do it really slowly and hit failure with 20 reps it can work. Not as feasible as the other options though (IMO)
You do such good videos! Nice!!!
I'm excited to try . Nice video
Alex always gets me excited to experiment,he's my biggest motivation
Another exercise I would recommend of you are lucky enough to have a barbell is landmine press... you can get a crazy uppet chest pump, great exercise to use
Doing 20 rep squats with 135 is no joke though.
I've gained more muscle mass in the last 3 months with my home gym (max total weight I own is 145) than the past 8 years of trying and failing to travel to the gym and work out. Most of what I have done is high volume full body to failure 3x a week and lord have mercy. Shit is cash money
Fantastic... possibly cuban press for a bit of variety, bent over strict rows high to the chest for upper back
awesome dude thanks! gonne inplement some exicesses in my training
I’m close to 135 on the OSP I’m at 125 for 8 reps but when I to 130 I can only get 3 reps in
Keep working out bro💪💪💪👍
A little throwback alphadestiny on a Sunday
What about 1 arm at a time benchpress
Wow, red singlet looks good on you. Better without a top.