The Truth About Slow Gains
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- Опубліковано 7 вер 2024
- Is your progress actually slow?
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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.
Natural hypertrophy... y-you here bro...? Did I beat him..?
LOL 😂
Alex definitely helps out thousands of individuals, there's no questions asked. Whether it is mentally or physically, obtaining new information or gaining the extra motivation. Alex really does it all. I think we should truly be appreciative for individuals like Alex as he is a one in a million person who wants to see success in other people's journey's, this is just incredible. Let's all truly stop for a moment and thank a legend like Alex as he truly helps his UA-cam community out on a macro scale. Keep it up my friend.
Thank you very much man, means a lot.
Truer words have never been spoken.
I love how much this man has progressed as a character! So much more genuine and humble. Keep doing your thing Alex.
Brad Castleberry is the only person I want to compare myself to. Maybe someday I can lift as many fake plates as him.
If you lift a real weight and no one is around to witness it, did you really lift it?
@@Tazy50 Are you calling yourself no one?
🤣
@@Tazy50 yeah you did,
@@Tazy50 if it falls on ur face, did u really die?
Been doing high volume/frequency pushups pullups dips and 30 down during the UK lockdown and have made some slow gains for the first time ever 👌🏽
Yoooooooo nice!!
Try taking before and after pics. If you are a beginner and you keep consistent, you will definitely notice the difference in a few months to a year.
I've been doing 45 pushups 2 days on 1 day rest and the change in a month is unreal!
@@frederickschulze8014 for sure man. I'm quite early novice and I watched Alexs video on how novices can benefit from high rep calisthenics and its showed this month. cant wait to get back in the gym
@@NinjaCokeGaming That fact that you can even see improvement in 1 month is pretty crazy. I started 2 years ago, and yeah, it's hard to notice incremental changes month to month, but if you stay consistent for a year, you'll be surprised how much it all adds up.
Thank you Alpha Destiny....i needed this so much!!
My pleasure brother, hope it helps!!
It can be due to ego lifting, I learned this the hard way. My box squat didn't move up for ages (as a novice). But lost the ego after listening to your advice and the weekly gains came back. Thanks for the advice and keep up the good work.
Awesome to hear that man!! Ego is definitely a major problem in the fitness world, really affects a lifter's mental state and physical gains. Glad you overcame it and are making all kinds of gains now.
@@AlexLeonidas I used to do volume training and grew so slowly and my strength was plateaued for over a year on more than 50% of my movements. Then in august 2020 i found out about Mike Mentzers heavy duty training style, 1 set to failure per exercise, and ive gained 11kg in less than 4 months(mostly lean weight) I only went up from 13% to 15% fat for bear mode purpose.
Now i know to think with logic about training and not just go in like a dummy and say more volume is better!
Because infact overtraining actally means "Doing any more exercise than is required to stimulate an optimal increase in strength and size", which is 1 set to failure.
More people need to find out about mike mentzer and listen to his tapes and seminar(they are on youtube) so they can make some serious gains...
@@ABABABABABABABABABABBBBBB can you tell more about your strength gains? I have been that guy who does almost every set to failure and pretty average volume. But this intensity with the volume is quite a lot for a lot of people at least I think.
@@ABABABABABABABABABABBBBBB i just have infinite amount of enegy when training even tho i train hard af. And recovery is super fast so I dont really know if im overtraining
Stop box squatting
When I first started lifting I increased my bench by 44 lbs in 2 weeks but because I didn't focus on my bench I stalled at 225 lbs for over 2 years, then when I finally started overhead pressing more and addressing my weakness my bench shot up 66 lbs in less than a month.
I'm currently making very slow progress but I would rather have that than a complete stall for years at a time.
Such a well articulated lad
All of these you say can be applied to running or other things too. Great words Alex, you're somewhat like a antidote to all the BS and negative influence of the fitness world these days, for example I've never seen you doing anything like one of those ridiculous calorie challenges for views, you're always talking about health, longevity and a positive mindset and view of ones physique and training. As always you have my respect my friend!
Much love Tirnan!
i only discovered your channel about a month ago or so but you've become one of my favorites with your straight no bullshit approach for natural lifters. thanks for the content you create!
Agreed
This channel definitely deserves more attention. Every video keeps it real and is filled with volumes of knowledge. Respect!
Man you got no idea how much these vids help mentally , thank you
This is some of the best advice u can hear as a lifter.
@Angel Duarte Stop comparing ur progress to others, especially the youtube “other”. U know what ur doing to progress, but u dont know what others are doing. Just focus on ur journey.
That censoring duck noise caught me completely off guard while I was listening to you in the background. Not gonna lie, it made me chuckle a bit as I definitely did not expect it :P
Am currently in a situation where the gains are super slow because diet isn't on point due to financial reasons. Sucks,but I'm staying on the grind
use it to get better at BW stuff
Eggs and tuna
Same here bro
Eggs and herring are packet with macros, throw in some rice with the fish
@@user-qv4fp9vm8u We're all in this together brother, never give up ever and when you're making that vertical diet cash you'll be so damn ready for 6 oz steak 3 times a day
Got very unmotivated last 2 weeks because gyms closed again. Decided to get back on the grind and got some bands and rings. So I wondered if you or the community could look over my "plan" and give me some advice if I should change something up or general tips
Shoulders:
Handstand pushups
Band side raises
Band facepulls
Back:
Ring Pull ups
Ring Inverted rows
Band good mornings
Biceps:
Chin ups
Band (hammer-)curls
Triceps:
Ring dips
Pushups
Band extensions
Forearms:
Holds
Towel holds and pull ups
Chest:
Pushups (with or without bands) or ring push ups
Abs:
Hanging leg raises
Hanging oblique raises
And for legs:
Pistol squads or 30 down
Single leg calf raises
And maybe try to emulate neck exercises with bands
“If your anything but elite your probably okay”
I like it
When I came back from the deload my deadlift and squat increased by a plate but the bench got weaker
Aw man, guess your pressing muscles weren't overreached. No worries though, in 1-2 weeks tops you'll be back at 100%.
@@AlexLeonidas Awsome thanks for your reply
you have long arm or small muscle belly on pec and triceps ?
@@aymerickravelet233 nah My muscle bellies are good but my arms are probably long, btw my ohp is just 10 kg less than my bench
i have the exact same man. Every time i do deload week, i come back with stronger or the same strength for my lower body movements like deadlifts, but my ohp and bench always gets weaker. And i actually argued about that with my co workers, because they said it's impossible to lose strength in a week, but how it's impossible if it happens to me every time??!!
Im so glad we have a humble natural, keep it up. As a born hypogonadal man it took me 3 months to do my first chin up. 3 years later i can pop 17 clean/full rom or 10 with 20kg into sets. Same with dips. You dont need steroids to progress, im on the opposite of steroids. Its all about enjoying the process to see progress. Doctors want me on that stuff, no thanks !
Here i am eating 1k calorie worth of cookies.
Sugar is overrated.
I'm so gratefull for natty lifter youtube. Alpha, Elisha Long, and the natty mass monster Bugenhagen are my inspiration
Great video! Too many people expect to make a huge transformation in a couple months when the harsh reality is it takes several years and it’s 100% worth it
Personally I focus more on performance rather than just aesthetics. Aesthetics will follow suit.
as someone transitioning into intermediate, this is super helpful. I'm having to pay way more attention to my diet, and focusing really hard on consistency are the things that busted my plateu
Man i've been watching Alex for a few years and he's one of the best in regards to straight up advice. 227k subs is definitely impressive but I'm still looking forward to when he really blows up.
Alex, this video was helpful. I've been training semi-seriously for years, and I've very little progress, or I've even regressed. My biggest problem wasn't my resistance training (calisthenics), it was the fact that my nutrition was too high in calories, too low in protein, and my sleep has been abysmal. I've only now that I've started addressing those aspects.
I really like your message here. Cut to the truth brother. "Take what you can get and keep moving forward." Excellent advice!
Make an updated home gym setup video
Will do homie!
I can't wait for gyms to be back open where I live.
"It's about consistancy while consistantly increasing resistancy"
It's taken me a few years to come to terms with accepting slow gains. I developed a rare condition that dramatically effects my body's ability to respond to stress. So, max effort and very high intensity training is off the table for the most part (I can literally die if I go too hard), and that was my primary means of progression before I got sick. Now I just manipulate other variables to keep my slowing inching towards whatever goals I have. It can be frustrating, but not as frustrating as not progressing or not training and watching my body deteriorate. But it can also be a more of a rewarding endeavor. Nothing feels better than overcoming a challenge, and I've got those in spades.
Anytime I’ve plateaued with bench I switch to floor press and my strength increases so quick!! Do not underestimate the power of variables
did you exclusively floor or press or did you mix it in with regular bench
You've come a long way. Looking good!!
Can you please do a day in a life video? like foods you eat. please?
Keep it going Alex, always quality content. Support from the Netherlands!
Great video as always! I personally would love to see more diet/nutrition content.
Will do, and check out my nutrition playlist
ua-cam.com/play/PL5l-7FUPUdfWsVwpz2yFuY-adS-7MQFsX.html
Slow gains better than no gains baby💪🏻
Another thing we do is compare our worst lift to their best or worst body part to their best
A video I needed, uploaded right when I needed it. Cheers Alex 💪
Came to like but will watch later
More home workouts! Love your psychotic home workout from earlier this year. Things are a shit show here in the states. Need some new ideas and motivation. Great content!
Nothing but respect for you, Alex
Ngl I just made my noob gains and all my friends think I’m jacked but now it’s super slowwwww now. Fuck. But im making prs on my bulgarian split squats, rows and dips every week so I ain’t stressin ✊
This is so true. I expected fast progress for way too long and tried to rush things.
When are you bringing the Full Body Workouts back? They were so motivational!
Damn I just got to the diet part to man you said it that is my biggest obstacle
Everything he is saying is true, i have been working a physical labour job for the past 2months , although i am not as strong with doing the job i am maintaining the gym languange i have been guarding just gotta keep upgrading
8:14 "I realized I didn't know 🦆"😂😅🤣😁
This is why my username on twitch for music streams is “alphadestinyfan” , you’ve done a lot for my psyche besides general lifting advice. You’re very much like our coach or big brother and it means a lot to have you help us.
Great advice!!! Thanks for the motivation! 💯
Wow I was just thinking about this recently... wondering why my gains slowed down. I think I'm finally becoming an intermediate lifter, I think at this point I've gotten all my noob gains tbh.
I'm not trying to assume but are you on a good program and diet? If not then of course everything slowed down lol
@@Majora141 Well yeah I’m pretty sure, Im eating in a surplus gaining like around 0.5-1lbs per week and im following jeff nippards ppl program
I Needed to hear this because i am 5,8" never trained until i was 18 and all my freinds are 6" plus active since childhood my best freind is a tennis coach and did sport his whole life
Regarding the diet I have thought of something. It may help y'all!
I'm a firm believer in Jason Fung's message, because I tested it - fasting works and I enjoy it. I also lost weight by "counting calories" previously. I prefer much more the fasting approach - I stuff my face all the time, yet with the fasting protocol I keep loosing body fat. But to the point.
Doctor Fung talks about insulin - for fat loss, minimize insulin. But what if you want to gain some mass? Then just reverse dr Fungs approach. Why do you think bodybuilders eat 5 or 7 meals a day? Carbs all the time? Because they want their insulin high, not to lose body mass. Turns out, the later in the day you eat, the more insuline is stimulated. So if you want to gain weight, just eat often and remember that meals give more insulin when consumed late in the day.
Next - before going to bed, consume a protein that releases slowly over the night - casein, if I remember correctly.
You can also experiment with fasting. Fasting increases growth hormone production and preserves lean muscle mass, contrary to what you might have been told. You don't have to worry about protein - your body breaks down redundant cells and can easily build new muscle in fasted state. After 5day fast your HGH levels will be 200% of norm. Dr Fung has once said that the growth hormone increases so much that athletes really cant afford to miss that advantage. Give it a try, it may be really beneficial.
Sources? "The obesity code", "The complete guide to fasting". There are plenty references to scientific material. Dr Fung didnt write all that from thin air. Cheers!
Thanks for this. Just what I needed.
Hey Alex I don’t know if you will ever see this comment, but I want to thank you for telling us how awesome of an exercise dips are. My bench went from 230 to 275 in three monts by just doing dips. I had never done them before and went from 10 bodyweight dips to 95lbs for 8. Has anyone else gotten similar type of results?
Yes absolutely I didn't go to gyms ever always did dips and progressed fast when i started lifting
You should try ring dips absolute strength builders
This same thing going with me... Needed this video thanks mate💪
Hey Alex I love your channel! Great content! ❤
Good points. Good video
Facts. I needed this bro. Thank you! 💪🏼
I got injured, but since i started to worry about my pr's, my progress has been consistent for months (i also did a few lot of corrections to my progressions schemes).
i like to lift every other day! From Tuesday after my workout I ate a shit ton of food ( I mean it) until Wednesday my last meal always being oats before I lift. Fucking strength not anywhere to be found 🤷🏼♂️. Now let’s talk about Tuesday, killed it okay, but my last work out from Tuesday was Saturday. When I take that extra day my strength is 100% without fail, still eating like crazy!! Of course I don’t follow a program, never have, never will, but I do understand the concepts and importance of them and adjust when needed. So my plan?? I’m gonna do a two day skip, hit strength gains like crazy, then do a one day skip and hit volume, wash rinse repeat.
Oke, so my problem is I make strenght gains but physically I dont see any change...
True natty is slow gains period .
I love the way you speak; it reminds me of rocky ahaha
Your the best bro foreal
This dude is good. Subbed.
What if we used 100% of cerebral capacity?
100% percent?
If you arent progressing,just progress
Dam man, you really brightened up my day /:D
BUT MAN how the f*ck did your weighted pullups go up so FAST in 2018?? It went from 135lbs to 165 in like months. I feel that the progress on weighted pullups is super slow right now, even though I'm implementing the concurrent philosophy.
I haven't progressed in 1.5 years but I also haven't gained any bodyweight
^if only it was that easy
@@Tazy50 if you do this you will make atleast slow gains
How?
@@ca4159 absolutely. I was just thinking thats damn long plateau😮
do less volume and train to failure, look up mike mentzers training philosophy bruh
My bench has been stuck on 3x70kg for 5 weeks...
Gotta ask why homie. Hopefully this video shed some light.
your other lifts going up?
@@thehummermeister8992 horizontal pulls, isolation work, deadlift and squat are going up. Ohp, bench and vertical pulls are stalling
Brother in my opinion you gotta lower the weight and progress in the 5-8 rep range,while avoiding total failure..My strength gains were only ever stalling while below 5 reps and hitting failure(ofc it isnt true for everyone but give it a try),once I fixed those 2 I kept getting stronger all way long..Maybe that could help you dunno,make sure you eat n sleep.
Try close grip for 6-8 or just eat/rest more. Most likely it's recovery at that weight
can you do a natty or not on lazar novovic or dejan sipke pleaseeeeee alex
Dahm alex hittin us with the ol'crazy eyes , im listenin...
As a natural you Will always get slow gains, after the novice phase
500 gr on the bar a week is still 26 kg a year.
Slow progress is injury free progress.
Word!!
Comparison is the thief of joy 💯
Changing programming often yields incredible gains if they truly have slowed down dramatically.
Opinion on an upper/lower 2 days on 1 day off? And if you can make a video about sets per muscle group/per week
Looking built baby
Hey Alex! Just wondering if you’re currently doing full body or an upper lower split?
Bit of both, but that's because I skip legs a lot. That said I was running the upper/lower template of Naturally Enhanced for much of 2020, and will likely return to it once my cut is over.
ua-cam.com/video/h8Q5PlnQaaI/v-deo.html
instagram.com/p/CH1IGqmMajT/
So true adding a rep a workout is still insane progress
Waiting for the gym to reopen in the UK.. I'm trynna finish your Novice program.. also do you have any tutorial form for the Pendlay row? My form is bad on that exercise thanks
Most people aren't giving close to 100% in all factors to make gains as well
This video helped a lot!
Hey Alex also if u see this just curious if you make a vid of what weightlifting’s benefits are like what they translate to in average life stuff like do you notice a difference in anything cool you do? Like sports or lol you know different stuff..example it has made my work easier and sex like better lmaooo
3:50 yeah im still waiting for that phase to kick in
Damn I needed to hear this
If you are in your first year of training you should eat more carbs so you can progressive overload all of your lifts as fast as possible
Unrelated, but I can't understand one thing with the dips, even tho i can easily do push ups bench etc, I can't do fucking dips. Once i start to grab the dip bars I'm cracking everywhere and I'm getting some weird forearm pain, and i can barely do few reps. I'm heavy af tho but i can do pull ups and push ups but no dips.
Hi Alex, does heavy barbell squats really expands your pelvis and make it wider? Im asking because im chasing aesthetics and i already have wide pelvis and i don't want to make it bigger. What about light barbell squats? And is there any exercise for legs that i can go heavy on it but wont affect my pelvis? Thanks in advance.
Ik that 2 years of training is when progress starts to get slower, but as a 16 year old don't I still have puberty gains left? I have been at it for 2 years
Hey Alex are you making a video updating your home gym?
You bet!
My problem is I can’t reach a surplus when 3k calories is my maintenance calories I’m so sick of eating so much and still losing weight
Dude, you can get 1250 calories in one shake of Serious Mass by Optimum Nutrition... sort it out.
I lost 30 pounds of muscle due to the gyms closed and i really want my gains back. Anyone have any tips for getting it back as fast as possible
When I was still working out in the gym (now at home due to corona) I would change my main lift when hitting a plateau. Then start progressive overloading again from a lighter weight with a different but similar compound movement. This always helped me to progress again. However now I cannot do this, e.g. I can only bench press for chest (not dumbbel bench press). Do you have any tips on this? Any input would be much appreciated. Thanks in advance!
Alex, what are your thoughts about the Jefferson Deadlift? (or Jefferson Squat, whatever).
I know you did them in the past but is this more a hip or knee dominant exercise? (quads versus hams/glutes)? Do you recommend it as al main exercise for lowerbody or just as accessory for either quads or hams/glutes?
Hey cuz of lockdown again is doing whole body everyday with 5 supersets each muscle grup okay?!