Beginners, listen to Alex, he knows what he's talking about. When I was a beginner, I started doing too many unnecessary exercises (landmine squeeze presses, variations of upright rows, iliac pulldowns, etc..) but the problem was that I never mastered the fundamental lifts. Start doing a Horizontal Push/Pull and Vertical Push/Pull and when you master those and actually lift big numbers, THEN you can to do more accessory lifts to complete your physique
?? are u one of the guys that judges a person by yt subscribers? a "beginner" would be more like "go for a run and get some dumbbells".. so dont try to seem more cool by calling people beginners
@@bigdogman1992what the fck are you talking about. Even if you were as as smart as Alex, you are still a beginner. You're a beginner till you learn your body and your exersices.
Your videos describe literally what everyone needs to know about strength and hypertrophy. So many people put out hours and hours of content but you boil it down to what is essentially everything someone needs to know. At the end of the day, those stuff is not that complicated. 👍
T I M E, stick to the same routine for years without getting injured, making small changes when needed (tendinitis etc) and you will get huge, but nobody plays the long game... maybe you will be someone who does, after a bad injury I've finally got a few months training back under my belt, never going to push my luck again, even if the gains are slow they never stop, in a couple years I'll be soooo much bigger and so will you reading this, just keep at it!
Honestly this is the reason I didn’t buy any programs because I’m not looking at how I will look in 12 weeks. I’m making a lifestyle change so just trying to make sure my routine is good and continue building. Stay healthy
@@user-he4ef9br7z yes that’s what I’m saying. I’m planning on building muscle over time. I’m not worried about being completely jacked in 3 months. I don’t care if it takes 3 years. I have made a lifestyle out of it. Also you would be surprised how misleading some programs are. They definitely talk about being jacked in 3 months time. I think many people subscribe to that actually and think about getting the prefect body before summer that type of thing.
"No one plays the long game" and isn't that the truth. All these young lads I know are all wanting to use roids, sarms or some other shit that they think will get them big yesterday when they have been training less than a year. I do my best to steer them off it but they see the likes of this Sam sulek fella and want to do what he does.
The section of sets and intensity is pure gold, tons of information on the net and no one explained the balanced relationship that those factors has to establish
This is the exact kind of video I'm looking for. As a novice/intermediate level lifter, I needed this comprehensive yet not overly complicated framework of knowledge. Thanks, Alex!
Best video you have ever posted hands down. Not a weightlifter, more of a calisthenics athlete, but have watched most of your content. This is the most comprehensive, useful strength/hypertrophy video I’ve watched on RUclips. Well done, Alex.
Alex, you changed my life when it comes to fitness and mentality. Thank you man. This video is golden standard for anyone trying to get buff without digging themselves into ground. Superb video.
as someone who was clinically obese, then dropped all that weight cutting for 2 years, going into my first ever "bulk" for real... I really needed this video. Thanks man!
Template based on the video (remember its only a template, you can add or remove things at will) Upper: Horizontal press Vertical pull Vertical press Horizontal pull Pull/Push of choice (according to your goals/weaknesses) Bicep isolation Tricep isolation (Optional lateral raise) Lower: Squat pattern Hinge pattern (Optional squat pattern/unilateral work) Quad isolation Hamstring isolation (Optional calves, abs and neck) Everything 2-4 sets and RPE 7-10 Rep ranges: 4-8, 5-10, 8-12 Split: Upper Lower Rest Upper Lower Rest Rest I made this for me but feel free to use it if you want! NOTE: Some good examples of this template can be seen in alex's channel, just look up upper body workout and you'll see lots of them!
You don’t necessarily need to do hamstring isolation every lower body session if you are someone who experiences notorious hamstring doms (we all experience it but some of us more than others), I would say at least once per week do a leg curl but hinge twice per week… If I do stiff leg deadlifts like they do at Renaissance Periodization followed by even 2 sets of lying leg curls my legs will be sore for 3 days
So very true: for strong/big legs, squats and one posterior chain exercise. I do 6X5 high bar ATG pause squats, 3X5 SLDL. Been doing this since I was 13, am 65 now. Am blessed and grateful.
@@YamanoRyuu 6X5 cuz squats encompass such a large area of muscle mass. 3X5 would be ok, but it’s not enough work to fully strengthen the legs, back, & total body in general. I do 6X5 @ 75% of my max, but I only do 3X5 or 3X3 if I go 90% of my max, which is rare and only do to set-up my deadlift. Yep, 6X5 is a mother, but it really works.
@@corenko Yep, 6X5 is crazy tough, but it does work. The body does adapt, as I have, but know that you’ve probably drained 50% of you energy on the squats, thus I only do 3X5 each on the rest of my total body workout (pull-ups, dips, shrugs, presses, SLDLs, & crunches). 2X/week, about 3 hours/workout. Ice, rest/sleep, & food will be your best friends.
I wish I had a video like this when i started lifting 6 years ago. I would've saved so much time and wouldn't be constantly looking for the new "hack" to put on size. You just need the basics.
Actually your knowledge is crazy AF. And physique and strenght too. I would love to see another video, like you did in the old days, with your favorite exercise x bodypart now that you introduced new variations + expander
Squat and hinge patterns worked wonders for my quads, hams and adductors. I have really good genetics for legs and I'd say my glutes are normal, but because all the other leg muscles are really big in comparison, they appear to be lacking in size. I've switched to prioritizing lunge movements straight after hinges and doing squats last to get more glute growth and it has worked so far.
Recovering chronic program hopper here. This video is doing a great service and what many need to see/hear! Finally got it together and am following similar principles (aside from adding in Oly lift variants since I just love them and have athletic goals as well), and making the best progress of my life. Thank you for what you do and keep at it!!!
This video is literally everything I explain to a client, so that they have an outline of everything they need once they decide to go off on their own. Fantastic video Alex
Good video man! I feel like we forget the basics, always to extreme to either direction of extremes, whatever It is.. stimulus to fatigue, compounds vs Isolations, muscle bias, this vs that. Balance!
I started at 55kg about 4 months ago and now doing 70kg. Making my way to 100kg slowly. I was doing double progression in the 6-8 rep range adding 2.5kg whenever I got a full 4x8. Atm now I'm just doing sets of 5 and going to try and add 2.5kg per week rather then add reps just to try it out and get my weights higher a bit quicker so when I go back to 6-8 reps I can use more weight. Will trial it out for about 5-6 weeks.and see how much I'm able to bench after that.
maybe you already got there but my recomendation is: 1: patience ( really), enought sleep and food. 2: grip strongly the bar ( or see how you grip), don"t go too wide on the grip ( abour shoulder or only a bit more is perfect). 3: don"t bench more than 2 to 3 day a week, and try to add some dumbell presses or lighter bench pressing triing to perfect your form. 4: take your rest time seryously, don"t do more exercices exept leg in machines. 5: see how you feel, if you are benching right, add 1 or 1,5 kg plates to the sides and do the same reps you were doing, or add 2,5 plates and lower the reps 20%. give this progresive overload a try, but do lower the weight or reps on days you are too tired. im a really skiny guy, not too strong, but this is how i got to the 60 in 3 months ( and i did not do the sleep and eating too well...) if you are like mebut do all things right, you will get there maybe in 2 months. again: patience is key, the rest is just sleeping and eating enought, of course consistency is the key. @@narayasuiryoku1397
The simple is going to take you to a good body! I do not care what anyone says! The big 5 is going to do the job. They are not overrated! They are still underrated. As a trainer, who owns a gym , works out at a few public gyms, I see a lot of people still prioritizing machines and BS new workouts! Focus on getting great with your technique, focus on getting strong, and you are going to be fine.
really digging the stash only look, I'm tempted to shave right now. I told myself I wouldn't shave till I hit the 315 bench but damn that's aesthetic lol
Hi Alex, I've been hooked on your channel, binge-watching all your videos. What do you think of my pull workout ? Here it is, 3 sets for each exercise: 1. Pull-ups 2. Wide ring rows (rings) 3. Chin-ups 4. Close grip rows (rings) 5. OH biceps curl 6. Incline biceps curl 7. Rear delt flys Excited to hear your thoughts !
Natural hypertrophy has a video with a list called (ultimate hypertrophy programs) that he's created a straight path to go from novice to advanced and I love it so far, I'm 6 months into the bridge program. He says it'll take years but I'm ready for the grind!
Thank you for this video. I can trust your insights and straight forward content. You're consistently honest and speak from personal experience while qualifying statements with facts. Appreciate you. Take care and best of luck in your future endeavors.
The shit said in this video is like 2 years worth of knowledge summed up in 25 min perfectly. WOW! Huge value in this video especially for intermediates.
I really miss heavy lifting. But at 54, my right shoulder, elbows and knees were beginning to bother me, and my cardiologist finally told me to back off. I can still do moderately heavy lifts but not like I used to. Ive dropped about 20 pounds of thick muscle, but with switching to a more mediterranean way of eating, am way more cut than I've ever been. I'm still lingering in 235-40 pound range. Enjoy it while you can. Been watching for years.... good vid.
My current programming is a Monday/Wednesday/Friday where I rotate a series of 4 workouts. A) 20 degree incline barbell bench, one arm cable row, incline cable fly, cable curl facing away from stack, overhead cable tricep ext, RDL B) AD press, wide grip pull-down, low bar squat, hammer curls, dumbbell laterals, reverse cable fly C) 20 degree incline dumbbell bench, cable crossover, tricep pushdowns, lat prayers, barbell row, semi-sumo deadlift. D) close grip 2 handle pull-down, OHP, High bar squat, dumbbell upright row, preacher curl, cable one arm y raise I hit calves/abs about every other day but don’t really track I add 5 lbs to every compound each session, 2 sets of 6 plus 1 AMRAP set. Isolations I go for 2 sets of max reps, 15-20 with myo-rep match final sets, and I add 2.5 lbs each session. I feel like this gives me pretty good volume spread out through the week and adequate rest. Got any thoughts? I’m 47, 5’5 250lbs with 19 inch arms. Did Starting Strength til I outgrew the program. Hit 3x5 for 225 OHP, 315 Bench, 405 Squat/1x5 Deadlift before and I’m on my way back up after a long layoff, but my joints didn’t like the weight so I’m slowing my progression down this time and varying my lifts.
This is a really great video! You're great at teaching the basics to someone who may not know them, while at the same time keeping those who have been training for a while engaged, motivating us all at the same time!
Glad to hear I've been doing it right. For me the most difficult is the diet. Started the gym 14 months ago while obese, so I've been lifting in a caloric deficit ever since (went from 115kg at 1m83 to 78kg). Not gonna lie, can't wait to actually start bulking and going even harder in the gym.
@@domepiece11 recomping is only effecting up to a point. And technically I did recomp as I was on a moderate deficit and managed to put on some muscle. However At some point progress slows down considerably, and from what we can see, most natural lifter with great physics will rather do lean bulk and diet cycles compared to recomping
This was honestly one of the best training videos I’ve ever seen! So much valuable info! Amazing content Alex, and amazing moustacho muchacho, lets go!
This video came right on time..I’ve only been lifting for almost 1 year, now close to 40 yrs old, and I’ve steadily progress on my high bar squat to heavier but lower reps squat, up to a point where my quads could still progress, my technique, and bracing stop become a limiting factor, but my joint, core and spine instead be the limiting factor..now I’ll transition to front squat, good morning, and bulgarian split squad for the next macrocycle
I think going by total reps is slightly superior to regular double progression. It allows you to have an approximate rep range without being restricted by it and it ensures that you never sandbag any sets. Let's say you had a goal of 20 reps across 2 sets, the practical rep range would be something like 6-12 (provided you're going to failure) and reaching 20 could look a few different ways like 12,8 or 11,9. With normal double progression, by the time you reach the highest reps on the second set the first set would've been many reps from failure but with total reps both can be to failure. Once weight is increased from that 20 rep total the total reps would go down to maybe 13-15 again. To me it just feels more natural to count it this way, what do you think?
You should have another Book with your new experiences and knowledge....your Old book is great but needs a lot of changes/development throughout these years. Have a great day.❤
I liked this video a lot.really sums up how to cover all your bases. I do like to add some extra exercise categories for the muscles you probably said are not maximized. Dorsiflexion (along with calf raises ofc), hip abduction and adduction, grip (pinch and crush grip along with finger extension), neck (flexion, extension and lateral flexion), forearm (pronation, supination and wrists (flexion and extension). Small muscles are worked on these exercises so it won't make a big impact on your physique but feels awesome to do them and gives youbsome resilience in some extra motions if you care about that like I do.
Thanks for this video. Even for guys that are in this game for a little longer, its a good video to remind us that this is not complicated at all. Hard work on a few key things.
Hey Alex I just wanted to say thanks for your video about Skullcrushers, changing my grip has removed any elbow pain I was having before using a narrow grip
Crazy how you are rocking the same look from the OG days but you look and sound like a completely different person, I feel like ive watched a evolution over the years!
Aye great to know that this guy is still making amazing content. Back in the day you used to get clowned pretty bad, but you definitely proved those guys wrong haha! Good stuff man. Keep it up.
This is my first time seeing this channel. Just want to say it's refreshing to see this content. I love the behind the neck/back press. Some will lose their mind seeing that. And getting the brachialis and brachioradialis correct was a nice bonus. Very unusual.
of course they will lose their mind becasuse 90% of times it is the worse exercise someone can do. if you are not trully loss on the neck and do real warm up for it, it is easy to hurt it, and just training it whit weight is not a solution.
To keep my back training as balanced as possible. I have one day where i start with two horizontals pulls then two vertical pulls and the next day i start with two vertical pulls and then two horizontal pulls. I still get the stimulus for both upper back and lats but prioritize one of them of different days.
hey alex really love your content. i am planning to compete in triathlon ironman 70.3 along with strength training. will i be able to lift heavy weights and be be able to complete ironman 70.3 as well. also what are are your thoughts on this. what are your thoughts on combination of endurance as in terms of being able to complete triathlon events and strength?
Monday: AM: Heavy lower body PM: Sprint work (5x1km) Tuesday: AM: Heavy upper PM: swim drills or intervals Wednesday: AM: Turbo (sweet spot of your FTP) PM: Tempo run (threshold of heart rate) Thursday: AM: Volume swim Friday: AM: Full body (emphasis on pre-fatigue and accessories) PM: Liss run Saturday: AM or PM: Long zone 2 brick work Sunday: Rest
Beginners, listen to Alex, he knows what he's talking about.
When I was a beginner, I started doing too many unnecessary exercises (landmine squeeze presses, variations of upright rows, iliac pulldowns, etc..) but the problem was that I never mastered the fundamental lifts. Start doing a Horizontal Push/Pull and Vertical Push/Pull and when you master those and actually lift big numbers, THEN you can to do more accessory lifts to complete your physique
Upright rows are great exercise tho, especially in the long run.
?? are u one of the guys that judges a person by yt subscribers?
a "beginner" would be more like "go for a run and get some dumbbells"..
so dont try to seem more cool by calling people beginners
@@bigdogman1992what the fck are you talking about. Even if you were as as smart as Alex, you are still a beginner. You're a beginner till you learn your body and your exersices.
Your videos describe literally what everyone needs to know about strength and hypertrophy. So many people put out hours and hours of content but you boil it down to what is essentially everything someone needs to know. At the end of the day, those stuff is not that complicated. 👍
Much love Michael, this fitness journey is way less complicated than many make it out to be!
@@AlexLeonidasthank you for the information.... Can you please let us know where you bought the chest expander from ?
Alex looking like a circus strongman from the Bronze era 💪🏻
This is accurate af
Oh sh.t...You spoke mah mind brah 😂
He just needs a Tarzan loin cloth and those Roman strappy sandals.
I think he is a bit short for that haha
it can’t be unseen
T I M E, stick to the same routine for years without getting injured, making small changes when needed (tendinitis etc) and you will get huge, but nobody plays the long game... maybe you will be someone who does, after a bad injury I've finally got a few months training back under my belt, never going to push my luck again, even if the gains are slow they never stop, in a couple years I'll be soooo much bigger and so will you reading this, just keep at it!
Yess for chalesthenics
Honestly this is the reason I didn’t buy any programs because I’m not looking at how I will look in 12 weeks. I’m making a lifestyle change so just trying to make sure my routine is good and continue building. Stay healthy
@@towithNicPrograms are more of a powerlifting thing. 12 weeks may add 100lbs to your 1rm but for noticeable hypertrophy you need way more time.
@@user-he4ef9br7z yes that’s what I’m saying. I’m planning on building muscle over time. I’m not worried about being completely jacked in 3 months. I don’t care if it takes 3 years. I have made a lifestyle out of it. Also you would be surprised how misleading some programs are. They definitely talk about being jacked in 3 months time. I think many people subscribe to that actually and think about getting the prefect body before summer that type of thing.
"No one plays the long game" and isn't that the truth. All these young lads I know are all wanting to use roids, sarms or some other shit that they think will get them big yesterday when they have been training less than a year. I do my best to steer them off it but they see the likes of this Sam sulek fella and want to do what he does.
Dude. I wish I had this video 3 years ago. So clear and helpful. Great stuff, thanks for this!
Tried to keep it as basic as possible, thanks man and hope it still helps.
I’ve been following you for around 5/6 years now I think, legit my favourite fitness channel, never get tired of the wisdom Alex 💪🏼
Much love OG!!!!! You've seen everything and we have grown together 💯
One of the best videos you’ve ever made
Thank you brother, tried to keep it very simple!
Nice mustache
Movember let's goooooooo
Alex looking like a circus strongman from the Bronze era 💪🏻
@@AlexLeonidasI'm a firm believer that we joined the wrong side of WWII
Test your heartrate once during video filming 😂 you are always super passionate I bet it gets over 100.
@@AlexLeonidasgrow a nappa moustache! And get a scouter, perfect cosplay right now
One of your best videos to date, helped an early intermediate like myself finally make my first full program including dynamic progression
Awesome that your program is all set and clear now!!
The section of sets and intensity is pure gold, tons of information on the net and no one explained the balanced relationship that those factors has to establish
This is the exact kind of video I'm looking for. As a novice/intermediate level lifter, I needed this comprehensive yet not overly complicated framework of knowledge. Thanks, Alex!
Best video you have ever posted hands down. Not a weightlifter, more of a calisthenics athlete, but have watched most of your content. This is the most comprehensive, useful strength/hypertrophy video I’ve watched on RUclips. Well done, Alex.
Solid gold advice! , 99% of guys will never compete, and yet they are trying to do what the 1% recommend.
Bringing the back in the day vibes with that style !
Back in 2016!
Alex, you changed my life when it comes to fitness and mentality. Thank you man. This video is golden standard for anyone trying to get buff without digging themselves into ground. Superb video.
I'm honored brother, and thank you for the feedback!
This basic and straight to the point approach is absolute gold. The basics are timeless, thank you for showing!
Bro looks like 20s strongman from circus
So the ones of the present?
Long live to Alex! Such an amazing source of inspiration for us naturals.
Excellent vid man. Covered everything in a very digestible way!
I genuinely hope this becomes your most viewed video to date! Awesome awesome info for 95% of your audience. Appreciate the guidance man.
as someone who was clinically obese, then dropped all that weight cutting for 2 years, going into my first ever "bulk" for real... I really needed this video. Thanks man!
Template based on the video (remember its only a template, you can add or remove things at will)
Upper:
Horizontal press
Vertical pull
Vertical press
Horizontal pull
Pull/Push of choice (according to your goals/weaknesses)
Bicep isolation
Tricep isolation
(Optional lateral raise)
Lower:
Squat pattern
Hinge pattern
(Optional squat pattern/unilateral work)
Quad isolation
Hamstring isolation
(Optional calves, abs and neck)
Everything 2-4 sets and RPE 7-10
Rep ranges: 4-8, 5-10, 8-12
Split: Upper Lower Rest Upper Lower Rest Rest
I made this for me but feel free to use it if you want!
NOTE: Some good examples of this template can be seen in alex's channel, just look up upper body workout and you'll see lots of them!
dont forget neck
> Optional lateral raise
Awww Hell nah. Lateral raise everyday.
And additional push/pull (horizontal or vertical) addressing goal/weakness@@travishowrish6805
You don’t necessarily need to do hamstring isolation every lower body session if you are someone who experiences notorious hamstring doms (we all experience it but some of us more than others), I would say at least once per week do a leg curl but hinge twice per week… If I do stiff leg deadlifts like they do at Renaissance Periodization followed by even 2 sets of lying leg curls my legs will be sore for 3 days
Also quad isolation could be a walking lunge or split squat, doesn’t have to be a sissy squat or leg extension
So very true: for strong/big legs, squats and one posterior chain exercise. I do 6X5 high bar ATG pause squats, 3X5 SLDL. Been doing this since I was 13, am 65 now. Am blessed and grateful.
Why 6x5？
@@YamanoRyuu 6X5 cuz squats encompass such a large area of muscle mass. 3X5 would be ok, but it’s not enough work to fully strengthen the legs, back, & total body in general. I do 6X5 @ 75% of my max, but I only do 3X5 or 3X3 if I go 90% of my max, which is rare and only do to set-up my deadlift. Yep, 6X5 is a mother, but it really works.
@@keysersoze5920 6x5 is crazyyy, I'm doing 3x5-8 but with 1 rep in reserve, by the end of 3rd set my legs are done
@@corenko Yep, 6X5 is crazy tough, but it does work. The body does adapt, as I have, but know that you’ve probably drained 50% of you energy on the squats, thus I only do 3X5 each on the rest of my total body workout (pull-ups, dips, shrugs, presses, SLDLs, & crunches). 2X/week, about 3 hours/workout. Ice, rest/sleep, & food will be your best friends.
Absolute gold. This one def goes in the library.
As a 5'6" short guy myself you motivate me as a natural. You also have good taste in music during training.
5.6 is average not short
It’s kinda short, not terribly so.
I wish I had a video like this when i started lifting 6 years ago. I would've saved so much time and wouldn't be constantly looking for the new "hack" to put on size. You just need the basics.
Actually your knowledge is crazy AF. And physique and strenght too. I would love to see another video, like you did in the old days, with your favorite exercise x bodypart now that you introduced new variations + expander
21:25 video from Alex always provide tonnes of value. You can listen 5 times and still gets new insights.
Alex got that circus strongman drip 💀💀🔥
😂😂💯
Those attachments for wide neutral grip pull-ups are so underrated! I bought some a while back and don’t regret it at all! Awesome vid as usual!
Perfect for super wide pullups!
what's the name of the attachments and were i can find it? thank you!
@@p4in890 Kensui swissies. I just bought some and they are great
@@p4in890The ones I have are called swissies by kensui fitness. It took a while for shipping but worth it
Squat and hinge patterns worked wonders for my quads, hams and adductors. I have really good genetics for legs and I'd say my glutes are normal, but because all the other leg muscles are really big in comparison, they appear to be lacking in size. I've switched to prioritizing lunge movements straight after hinges and doing squats last to get more glute growth and it has worked so far.
This truly feels like a “mic drop” video intended to piss off 90% of the fitness industry because homie is spittin’ straight facts!
Recovering chronic program hopper here. This video is doing a great service and what many need to see/hear! Finally got it together and am following similar principles (aside from adding in Oly lift variants since I just love them and have athletic goals as well), and making the best progress of my life. Thank you for what you do and keep at it!!!
This video is literally everything I explain to a client, so that they have an outline of everything they need once they decide to go off on their own. Fantastic video Alex
Same here brother, it's simple enough and covers the fundamentals!
24 minute alex leonidas video?! hell yeah! imma go get some popcorn fr!
Yeahhhhhhhhhhhhhh
More like this, also would love a video about programming smaller muscle groups, abs, forearms, neck shit like that
Good video man! I feel like we forget the basics, always to extreme to either direction of extremes, whatever
It is.. stimulus to fatigue, compounds vs Isolations, muscle bias, this vs that.
Balance!
Man good to know I've been doing it right! Cheers mate 🤙🏼 almost 2 years into lifting now. Got my bench up from 60kgs to 115kgs
Been trying to get my bench to your starting point.
@@narayasuiryoku1397 double progression is the key mate. Be patient with it. Focus on the recovery part as well, you'll get it in no time!
I started at 55kg about 4 months ago and now doing 70kg. Making my way to 100kg slowly. I was doing double progression in the 6-8 rep range adding 2.5kg whenever I got a full 4x8. Atm now I'm just doing sets of 5 and going to try and add 2.5kg per week rather then add reps just to try it out and get my weights higher a bit quicker so when I go back to 6-8 reps I can use more weight. Will trial it out for about 5-6 weeks.and see how much I'm able to bench after that.
@@andrewpayne5093I also started 4 months ago at 62kgs now doing 96kgs. I use traditional 3x10s then add weight progression for all my workouts.
maybe you already got there but my recomendation is:
1: patience ( really), enought sleep and food.
2: grip strongly the bar ( or see how you grip), don"t go too wide on the grip ( abour shoulder or only a bit more is perfect).
3: don"t bench more than 2 to 3 day a week, and try to add some dumbell presses or lighter bench pressing triing to perfect your form.
4: take your rest time seryously, don"t do more exercices exept leg in machines.
5: see how you feel, if you are benching right, add 1 or 1,5 kg plates to the sides and do the same reps you were doing, or add 2,5 plates and lower the reps 20%. give this progresive overload a try, but do lower the weight or reps on days you are too tired.
im a really skiny guy, not too strong, but this is how i got to the 60 in 3 months ( and i did not do the sleep and eating too well...) if you are like mebut do all things right, you will get there maybe in 2 months.
again: patience is key, the rest is just sleeping and eating enought, of course consistency is the key.
@@narayasuiryoku1397
The simple is going to take you to a good body! I do not care what anyone says! The big 5 is going to do the job. They are not overrated! They are still underrated.
As a trainer, who owns a gym , works out at a few public gyms, I see a lot of people still prioritizing machines and BS new workouts!
Focus on getting great with your technique, focus on getting strong, and you are going to be fine.
really digging the stash only look, I'm tempted to shave right now. I told myself I wouldn't shave till I hit the 315 bench but damn that's aesthetic lol
For Men's Health Awareness, it's worth it brother. All about making a statement, I didn't want to shave mine either lol
@@AlexLeonidas I wasn't even aware, thanks for bringing that to my attention, I just thought it looked cool
My third time watching this. It's the best, and it keeps me grounded when all the fitness world is so loud and crazy.
Alex preparing for his role as Bronson...
Hi Alex,
I've been hooked on your channel, binge-watching all your videos.
What do you think of my pull workout ?
Here it is, 3 sets for each exercise:
1. Pull-ups
2. Wide ring rows (rings)
3. Chin-ups
4. Close grip rows (rings)
5. OH biceps curl
6. Incline biceps curl
7. Rear delt flys
Excited to hear your thoughts !
wait...¿ where are leg exercices?
this is one of the best beginner videos I have seen. I wish i had this in 2017
Everytime I feel demotivated and it gets harder to get myself into that gahdamn gym you upload gems like this!!!
The new AL look is the ultimate pinnacle appearance.
Natural hypertrophy has a video with a list called (ultimate hypertrophy programs) that he's created a straight path to go from novice to advanced and I love it so far, I'm 6 months into the bridge program. He says it'll take years but I'm ready for the grind!
Thank you for this video. I can trust your insights and straight forward content. You're consistently honest and speak from personal experience while qualifying statements with facts. Appreciate you. Take care and best of luck in your future endeavors.
fantastic video, thank you so much!
You are really helping the fitness community to elevate themself to the next level. Great video ! 💪
The shit said in this video is like 2 years worth of knowledge summed up in 25 min perfectly. WOW! Huge value in this video especially for intermediates.
16:44 personal prefference. Behind the back shoulder presses
I really miss heavy lifting.
But at 54, my right shoulder, elbows and knees were beginning to bother me, and my cardiologist finally told me to back off.
I can still do moderately heavy lifts but not like I used to. Ive dropped about 20 pounds of thick muscle, but with switching to a more mediterranean way of eating, am way more cut than I've ever been.
I'm still lingering in 235-40 pound range.
Enjoy it while you can.
Been watching for years.... good vid.
My current programming is a Monday/Wednesday/Friday where I rotate a series of 4 workouts.
A) 20 degree incline barbell bench, one arm cable row, incline cable fly, cable curl facing away from stack, overhead cable tricep ext, RDL
B) AD press, wide grip pull-down, low bar squat, hammer curls, dumbbell laterals, reverse cable fly
C) 20 degree incline dumbbell bench, cable crossover, tricep pushdowns, lat prayers, barbell row, semi-sumo deadlift.
D) close grip 2 handle pull-down, OHP, High bar squat, dumbbell upright row, preacher curl, cable one arm y raise
I hit calves/abs about every other day but don’t really track
I add 5 lbs to every compound each session, 2 sets of 6 plus 1 AMRAP set. Isolations I go for 2 sets of max reps, 15-20 with myo-rep match final sets, and I add 2.5 lbs each session.
I feel like this gives me pretty good volume spread out through the week and adequate rest. Got any thoughts?
I’m 47, 5’5 250lbs with 19 inch arms. Did Starting Strength til I outgrew the program. Hit 3x5 for 225 OHP, 315 Bench, 405 Squat/1x5 Deadlift before and I’m on my way back up after a long layoff, but my joints didn’t like the weight so I’m slowing my progression down this time and varying my lifts.
Bro's an irl Hobbit
Great video man such simple but effective advice I absolutely love your channel
I'm sooooo glad I found this. This vid is golden, it is a basic course! thank you so much!
This is a really great video! You're great at teaching the basics to someone who may not know them, while at the same time keeping those who have been training for a while engaged, motivating us all at the same time!
Great moustache bro! Movember continues!
This video was PERFECT alex! Please more! Could you do a video delving into the nitty gritties of VOLUME?
So I noticed your fabulous moustache is on the same slope as your traps. This is peak aesthetics, absolute symmetry.
Loved this video wish I had watched something like this when starting out. Thanks for all your help👍
Beautiful video with great info. Thanks Alex 💪
Glad to hear I've been doing it right. For me the most difficult is the diet. Started the gym 14 months ago while obese, so I've been lifting in a caloric deficit ever since (went from 115kg at 1m83 to 78kg). Not gonna lie, can't wait to actually start bulking and going even harder in the gym.
Why diet then bulk? You can recomp once you hit a certain weight.
@@domepiece11 recomping is only effecting up to a point. And technically I did recomp as I was on a moderate deficit and managed to put on some muscle. However At some point progress slows down considerably, and from what we can see, most natural lifter with great physics will rather do lean bulk and diet cycles compared to recomping
@@MotonoreDofus imo try to go up to 90kg across two and a half years
what an amazing clear and concise video. thank you so much for this 👑👑
Love seeing the bigger springs on the chest expander! 🦾
This is such a valuable video. I love the core message. I think this is the kind of video that every beginner or even intermediate should watch.
This is your best video bro I’ve been following since like 2015
Outstanding video, straight to the point, it will certainly benefit a massive amount of people, thank you for that 💎
This was honestly one of the best training videos I’ve ever seen! So much valuable info!
Amazing content Alex, and amazing moustacho muchacho, lets go!
This video came right on time..I’ve only been lifting for almost 1 year, now close to 40 yrs old, and I’ve steadily progress on my high bar squat to heavier but lower reps squat, up to a point where my quads could still progress, my technique, and bracing stop become a limiting factor, but my joint, core and spine instead be the limiting factor..now I’ll transition to front squat, good morning, and bulgarian split squad for the next macrocycle
carefull there whit good mornings, they are not too good on the back and are a bit dangeous if you are tired or stiff.
wow! one of your best vids if not the best vid you've posted! Thanks a lot for tis very valuable information, Very well explained.
I think going by total reps is slightly superior to regular double progression. It allows you to have an approximate rep range without being restricted by it and it ensures that you never sandbag any sets.
Let's say you had a goal of 20 reps across 2 sets, the practical rep range would be something like 6-12 (provided you're going to failure) and reaching 20 could look a few different ways like 12,8 or 11,9. With normal double progression, by the time you reach the highest reps on the second set the first set would've been many reps from failure but with total reps both can be to failure.
Once weight is increased from that 20 rep total the total reps would go down to maybe 13-15 again. To me it just feels more natural to count it this way, what do you think?
Alex with the Spider Man rows, great video as usual!
DO A VIDEO, HOW TO SETUP A HOME GYM, BUDGET ORIENTED AND WHAT ALL UR FUTURE PLANS.
You are the man Alex, Natural Beast, you can change the world man
You should have another Book with your new experiences and knowledge....your Old book is great but needs a lot of changes/development throughout these years. Have a great day.❤
I liked this video a lot.really sums up how to cover all your bases. I do like to add some extra exercise categories for the muscles you probably said are not maximized. Dorsiflexion (along with calf raises ofc), hip abduction and adduction, grip (pinch and crush grip along with finger extension), neck (flexion, extension and lateral flexion), forearm (pronation, supination and wrists (flexion and extension). Small muscles are worked on these exercises so it won't make a big impact on your physique but feels awesome to do them and gives youbsome resilience in some extra motions if you care about that like I do.
Thanks for this video. Even for guys that are in this game for a little longer, its a good video to remind us that this is not complicated at all. Hard work on a few key things.
A great video to present to that friend who wanna start working out.
Great video, direct to the point. Thank you so much Alex!
Haven't been this early in a while, hello Alex, thanks for the best content and hope everything is all good brother
Hey Alex I just wanted to say thanks for your video about Skullcrushers, changing my grip has removed any elbow pain I was having before using a narrow grip
This was such a clear and concise video 👍 emphasis on consistency for newbies
for anyone
Crazy how you are rocking the same look from the OG days but you look and sound like a completely different person, I feel like ive watched a evolution over the years!
Aye great to know that this guy is still making amazing content. Back in the day you used to get clowned pretty bad, but you definitely proved those guys wrong haha!
Good stuff man. Keep it up.
Amazing video, learned so much!!!
Incredible video, Alex!!
Great video Alex! Thanks as always.
Would love to have this another noble natty collab! Probably a lot of overlap but might be interesting to hear some differences in opinion or nuance
Very good video and essentially how I train these days, albeit usually upper/lower split with added neck and calf exercises
This is my first time seeing this channel. Just want to say it's refreshing to see this content. I love the behind the neck/back press. Some will lose their mind seeing that. And getting the brachialis and brachioradialis correct was a nice bonus. Very unusual.
of course they will lose their mind becasuse 90% of times it is the worse exercise someone can do.
if you are not trully loss on the neck and do real warm up for it, it is easy to hurt it, and just training it whit weight is not a solution.
This is one of your best videos to date!
Looking huge bro. Can you make more videos on prisoner workouts for gaining mass and strength? Would love to see those big bro
To keep my back training as balanced as possible. I have one day where i start with two horizontals pulls then two vertical pulls and the next day i start with two vertical pulls and then two horizontal pulls. I still get the stimulus for both upper back and lats but prioritize one of them of different days.
Man you come far my G, I will never forget the rack pulls obsession xD
cannot wait for a new ebook/program with all these new philosophies applied
how would you recommend splitting the volume for a 3 day full body?
This is such a great video. Thank you so much. ❤
hey alex really love your content. i am planning to compete in triathlon ironman 70.3 along with strength training. will i be able to lift heavy weights and be be able to complete ironman 70.3 as well. also what are are your thoughts on this. what are your thoughts on combination of endurance as in terms of being able to complete triathlon events and strength?
Monday:
AM: Heavy lower body
PM: Sprint work (5x1km)
Tuesday:
AM: Heavy upper
PM: swim drills or intervals
Wednesday:
AM: Turbo (sweet spot of your FTP)
PM: Tempo run (threshold of heart rate)
Thursday:
AM: Volume swim
Friday:
AM: Full body (emphasis on pre-fatigue and accessories)
PM: Liss run
Saturday:
AM or PM: Long zone 2 brick work
Sunday: Rest
Uncle Leonidas
Thanks for the advice 🫡