The Basics ALWAYS Build Muscle (RANT)
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- Опубліковано 28 вер 2024
- Basic exercises guarantee world class physiques.
Don't fall for the "optimal" trap.
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Disclaimer: Alex Leonidas 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. Alex Leonidas 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 passing.
#bodybuilding #oldschool #musclegain
This reminds me of a story I heard Stan Efferding tell: he said that when he went to go work with Flex Wheeler, he brought a notepad and pen to their initial chat, so that he could write down all the “secrets” and finally learn what it takes to go to the next level.
He left with not one thing written on the pad, everything Flex told him, he already knew. The real secret is executing the basics with precision, focus and consistency.
Yeah he told him what to stick in his ass 😂
Funny but definitely facts.
Basics and fundamentals are the basics and fundamentals for a reason
I am not expert but I think for us average natty people doings just the basic and fundamental stuff is more than enough , I saw a pic from 1902 about a strongman and I swear dude was jacked af even by today's standars , he wasn't overly lean but had good definition and was pretty big , all that before steroids even existed and I doubt he did all the exercises that people recommend these days with machines and shit @@artistaccount
That's how its always been. The only real reason is social media, where you put certain exercises on a pedestal, and say that others are killing your gains. Amazing story.
Most things in life are about execution.
There’s almost no REAL secrets, shortcuts or “hacks.”
Hey Alex, I just wanted to say thank you for all the knowledge that you've given me on lifting. I truly appreciate it
Hey Eshan, thanks for stopping by to tell me that. Your support means a lot, and I love making these videos for real ones like you.
@@AlexLeonidas great content for over a decade now thats crazy !! i still remember the OG rack pull videos
'You know, the basics...' -Ronnie Coleman
good old chicken
Drug free lifter, I stick to the basics since 1996. A short pool of simple and basics exercises. I just change the volume, the intensity, sometimes the range of motion, the tempo, the pause, sometimes i add bands. That's all i need. Sometimes it's boring but Everytime i go to far away from my basics i lose strength and muscle.
Ssb squat, RDL, bench, rows, military press, farmer walk, curl, religiously taking note of progress on a note book. Key word is CONSISTENCY.
I stick to the basics until I plateau then I add in a variations and go back to the basics after a couple of months
I thought 2017 was 3 years ago
Time really flies OG, quite shocking when you plug in the numbers
Bro me too.
It really feels like that lol
Same here.
brother... 😢
Barbell squats are the best ever. Barbell squats are the most brutal and vicious, and most ruthless exercise there's ever been. There's no one can stop barbell squats. Bench press is a good exercise? No, barbell squats is a good exericse, bench press is no good exercise. Barbell squats are the best ever! There's never been an exercise as ruthless! I'm zercher squats, I'm front squats. There's no one like barbell squats. Barbell squats are from their cloth. There's no one that can match barbell squats. Barbell squats' style is impetuous, barbell squats' defense is impregnable, and barbell squats are just ferocious. Barbell squats want your heart! Barbell squats want to eat his children! Praise be to barbell squats!
💯
Lmaooo lost it at “I’m zercher squats”. Most iconic speech in sports, shout out to Mike.
Learned to fully embrace the basics with the beginning of my 4th year of training. Switched to full body due to time constraints and had to focus on the basic movements and my favorite exercises. No nonsense optimal illiac exercises in my program.
***Don't get really hung up on exercise selections. Just pick a compound and progress on it... whether it's a Landmine row...T-bar...Bent over...it doesn't really matter...only to science based trainers who think 1% makes a huge impact. Pick the exercise you connect with the best too. There isn't alot of money in the basics 😂 why people come up with fancy exercises. - as people ask in comments which exercise should I do 😂 A or B
@@morgan14366 apparently you don't agree with the video then because that's his whole argument.
He's trained for years.
Hey Alex Ive taken your advice and started bulking since September and started your Natrually Ehanced Program. Holy shit Ive never been as big or strong when I was eating at maintenace or deficit. Feeling good, love the program thank you so much for your hard work, dedication and integrity peace from Ireland .
14:26- love it when alex get angry, you can see he speaks from the heart❤ thank you bro great video!!!😊❤
man I fucking loved that moment
As someone who has a Garage Gym at Home but who’s instagram is filled with Influencers using the latest equipment with all the angles… thank you!
Likewise 👊🏽
Thank you Alex ! I just turned 18 and am very passionate about the gym, but deeply frustrated with my results. I tried different things and the basics feel the best. This gives me confidence that I’m on the right path. Time and consistency will get me there.
Eat more
@@krystofplacek7178 I shove 4000 calories a day down my throat. I think I got it.
I'm completely new to this channel but nice to see Alex is such a legit guy. What he says from the beginning is 1000% true. Imo the simple approach is the best way, and full body workouts over bro split bs
This is SO TRUE! I have 2 herniated discs and I've been needing to switch up EVERYTHING involving the lower back. I just keep on telling myself it's alright, and keep on pushing myself on the movement I'm able to do pain-free. People overcomplicate "building muscle" nowadays. It's unbelieveable.
What exercises u Changed ? I have herniated discs L4 and L5 : what should be concerned about ?
Basically, avoid everything that puts too much load/strain on your lower back and increases symptoms! Start low, and build your way up! Build a VERY STRONG core! It'll benefit you since the chances of you having disc problems for the rest of your life is quite high. When you've got a disc injury, it'll stay with you for the rest of your life. Even if you heal it, the chances of reinjury will be much higher than a person who has never had a disc injury @@SkyKngiht .
Decent power rack + 2 adjustable dumbbells w approx 100kg of iron + adjustable bench (which I'm not even using that much) = best gains ever. Weighted calisthenics + dumbbell destruction is the protocol. It got me to 195 pounds 6 foot 2 w decent BF [Ps. Almost brought up to 30kgx20 reps all neck moves (curl, extension, side) and without ANY direct trap work I got a freakin pyramid up there!] Thanks for all the advice, Alex!
do you mean alex's old 'dumbbell destruction' video? i remember doing that one for a while, was a good one (DB bench, DB seated overhead press, pull-ups, DB one-arm bent-over rows, DB RDLs, DB reverse lunges, DB hammer curls, DB tricep extensions)
Weighted dips/pull ups for upper body you can’t go wrong unlimited progression/responsible for 80% of my upper body gains. Forces you to grow through difficulty 😂💯
Totally agree. I have seen a lot of people get big just from weighted calisthenics, and I myself I'm starting to se results only after 4 or 5 months of doing it.
Throw some incline bench,rear delt work with that,and heavy hinge for traps and sinal erectores
The most needed video regarding the current scenario in the fitness world...
Dumbbell rows have been growing my mid to upper back better than wide chest supported t-bar supported rows (which i had been doing for a year) so this video is the truth
Same bro, re-introducing them made me realize why they were a staple for so many years. Love when you have access to heavier dumbbells.
Which style of dumbbell rows are u relying on?...is it the bent-over dumbbell rows or single arm bent over dumbbell rows?
@@mayankshuklla2251 Single arm with slightly flared elbows… I dig the knee of the opposite side of my working side into the crook of the adjustable bench between where ur butt is and back is during an incline dumbbell press, put my other foot out, put the hand of the opposite side on the edge of the bench closest to my working side as well as stack my wrist with my shoulder, and i allow natural protraction of my working side while squaring the opposite side… When I can’t do any more without significant cheat (some body english okay) I do 2-3 partials with as much range of motion possible occasionally pausing at the sticking point to light my mid back and lats the f up… The mind muscle connection I get is unreal, nothing compares to this row which is great because I hate that it takes at least twice as long… I might eventually try Helms rows with the elbows slightly flared out but the way I have been doing single arm dumbbell rows has been bringing me such good results in such a short period of time I am not swapping for at least 3 months… I also like the way Oscarswider (type in full body everyday if you search youtube) does it where he takes an asjustable bench that he sets at a high incline and rests his elbow and head on, he has a similar elbow angle to what I use but a different foot placement, you can see the results of this row in his mid back… Glassback ticeronderoga pencil neck influencers will tell you my armpath is wrong and I have even had very underdeveloped beginners try to show me "the correct way", they need to stfu because my version gets a better stretch and squeeze of my mid back than their ultra lat biased single arm dumbbell rows and not every back exercise should be designed to bias the lats
@@AlexLeonidas What is the best replacement? Not heavy enough dumbbells, maxed 50kg couple years ago so havent done them since. Only comparable exercise I have been doing is one arm cable rows and one arm machine rows.
For me, it was giving barbell rows another inclusion and really pushing them hard.
I don't think that the actual exercise is the key to this, rather spending enough time to learn the lift with adequate technique and then gradual, consistent progress on the time scale of months. Just because a lift works great for one lifter doesn't mean that others have to jump on the bandwagon.
I think the caveat to that is if you're injured or the lift has become stale. You absolutely have to adapt to those. Sometimes coming back to a certain lift after building requisite strength elsewhere makes it click way better. It took me 18 months of 2x a week RDLs before the BB bent rows really clicked. I just had to get the rest of my posterior to where it needed to be for my upper back capabilities.
Awesome video Alex! I am in Vietnam right now and went to a super basic local gym in the city and was forced to revisit the basics for this workout. DB Rows, Reverse Lunges, OHP etc…I gotta say I did not know how much I missed these movements which also built the base of my physique back than. Since I am traveling a lot I will go back to the roots of my training. Thanks for keeping it real brother, everybody that started training before the newschool UA-cam hype knows that the basic works.
Bro, love the energy you bring to this or any other subject you like to discuss! You had me engaged!
He back with that passion
yeah that's my favorite aspect of the channel. he talks like an oldschool southern baptist preacher warning people about god's wrath, but on the subject of weight training instead of religion.
I've been sleeping on this channel too long. I'm almost 1 year into lifting and I am very inspired by some of these videos. I'm glad I didn't get sucked into complex exercises and know to stick to the basics.
That pullover bench is sick! I had no idea they made those
there's something cool about that old school feel that you just cant beat, calisthenics and free weight will likely make up the majority of my training for a long time.
Hell yeah. I personally love cali and free weights and I use machines only for the legs (knee extension and flexion)
@@mario8833 fr seated leg curl cant be beat, but yeah free weights and cali on everything else is the way ey
Try nordic and reverse nordic you'll never use extension machine again @@mario8833
you are 100% right, i used to go to the gym and i made some gains but nothing crazy. now for 1 month i've been doing pull ups, chin ups, hammer curls and I never had a body like this, crazy gains in so little time wow. I never did a pull up before in the gym, i was afraid of doing them lol basics are king
Not to put down any current accomplishments, but your ~1 month gains are going to be a lot of muscle memory if you've previously lifted consistently. You're going to notice some very quick changes as your body stores more glycogen, which will fill out a bit of the areas that you're working. I put a little over an inch on my arms when I started getting back into the gym (2-3 month timespan). It was simply lean mass that I had already built.
I don't want to discourage you, rather encourage you to look at the year plus timeframe. In 2023 I heavily focused on my vertical pulls (mostly neutral grip chinups). Consistently hit those month after month, while slowly adding reps and improving technique. Ended up putting 3 inches on my chest measurement last year.
Basically the best thing you can do is to build the habits that enable consistency. Take what you're loving right now and very slowly add to it over time. Try to do it in a balanced way to keep your joints happy. Enjoy your lifting journey 💪
@@nmnate chief it's been about a year since I've hit the gym really at all, I've still maintained a fair physique but def a considerable amount of muscle lost just from not eating enough. So you are telling me in about a month I'll see some fast "progress" mainly because that's what I used to be doing/used to look like so the physique will come back quickly? thanks
@@gorillaman6827 Absolutely man. Muscle memory will kick in.
@@gorillaman6827 Yeah, exactly. Over a couple months of consistent time in the gym you'll get most if not all back. I took over ten years off the gym and my arm size came back quick. Blew my mind how fast it was.
Muscle memory is awesome. It means that your hard work in the gym stays forever.
Perfect time of the year for this message. A lot of new lifters need to hear that hard work, good technique and substantial consistency is how you gain muscle. You need that adequate stimulus. The exercise selection helps to a higher degree the more you lift (your training adapts as you address personal weaknesses or work around injuries)...but man... those basic compounds are potent! I feel sad when I watch a novice entirely skip a compound for an isolation. It feels like they don't yet have the ability to appreciate why that isolation works in a way that blends seamlessly with the rest of a well rounded program. 🙃
Need more rants like this Alex! I feel like ever since you recommended NH’s videos, I’ve been really enjoying these more philosophical or methodology based videos. I know you have a lot more to say about a ton of topics so I would love to see them!
3:18
i WANT that bench for pullovers. never seen one like it.
Been here since the alpha destiny days when our boy was at 15k subs!!! Crazy how time flies, you're the man brother, thanks for keeping us up to date with all the best info
Can’t beat a rant mate. Let it all out
I just started watching you and I love all your videos. Incredibly knowledgeable and I also just like your personality. Keep it up brother you’re my new favorite UA-camr
Hey Alex, I know it's a small thing but the lack of censorship here was really awesome. I've found your recent shift to trying to reduce cursing and censoring it when needed super jarring; it makes you seem so much less passionate when your heartfelt rants get interrupted by a fucking duck.
This is the best fitness channel and it's not an opinion, it's a fact 💯💯💯
good word brought to us by 2016 Alex.
I love the basics, the compounds are so fun and since I’m still a beginner, this gives me so much hope for the future! Thanks
I've arrived to the point in my training where I incorporate phases of Powerbuilding with Bodybuilding. I'll run Alex's Naturally Enhanced protocol for 3 or 4 months and then switch to a more bodybuilding centric program for about 12-16 weeks where I utilize mostly machine and cable work.
Been lifting for over 20 years. I agree that nothing really replaces the basic free-weight exercises. I start there but then as my muscles fatigue and form starts to suffer I switch to machines/cables. That approach has worked well for me for years.
First rant of 2024 lets goooooo
Agree 100%. I rarely do the big 3 anymore, now that I’m older and just focused on looking decent, but they still work. They’ve always worked, and they always will. There is WAAAAAAAY too much focus on optimal, science based training nowadays, and people are leaving the most important thing off the table- hard ass work. Maybe hammer strength (or whatever else) does lead to increased activation, but if person A is just going through the motions on hammer strength, and person B is over there pushing it to the limit on old fashioned bench, I guarantee you person B is gonna get bigger and stronger.
I don’t like the bench press just because it hurts my shoulders and not because it’s not optimal
@@JonathanCodes-ol1cmhave you tried reverse grip?
@@JonathanCodes-ol1cm And that’s fine. But that doesn’t mean that it’s bad. A lot of these people that go around with their studies end up looking like string beans. That’s my point.
Love the passionate videos from time to time
New year, new opportunity for Alex to continue to SPIT THE FREAKING FACTS. And we are all here for it.
Shoutout to Alex for answering my questions on so many videos over the last year-plus. Never too big for his audience. Best fitness UA-camr.
your so right about different training styles result in different physiques. And I really love your physique.
Yyyeeeaaahhh I’ve been sticking to the basics lately and I truly love it.
One of my gym buddies who is a natty pro bodybuilder (pro card in men's physique but also competes in classic) told me that barbell OHP isn't a bodybuilding movement, same with barbell bench. He does only (short length) partials on machines and dumbells and can't touch his upper back despite only being about 200 lb. His movement skills and flexibility are severely underdeveloped.
There's still too much bad info out there. Guys are always looking for the quickest way to get big, not the most sustainable. My buddy told me he's trying to get big as fast as possible. He's only 24 and already a pro, not even near his natty potential, but he has dreams of being an enhanced IFBB pro classic physique guy with dollar signs in his eyes. His coach is some low level IFBB pro who looks like trash but has benefited by the IFBB giving out pro cards like candy (esp in men's physique). I think if my buddy goes enhanced, he's not gonna get the results he wants, because he's currently getting by on his elite genetics and structure and not on his training. I get into arguments about training with him all the time. I would love to have his genetic gifts, I'm fairly average in muscle building, and I see untapped potential in him that's getting squandered by his guru.
My point is, too many people are interested in majoring in the minors and getting quick results without an eye towards long term progression.
Your discussion of the Smith is pretty apt for me. My gym has crap machines mostly, but their single Smith is really good quality, the bar is fairly thick and there's very little friction. It feels really heavy. I love it for high incline bench, JM press, and bent rows. I'm currently nursing pretty bad tennis elbow that I got during my last training block from doing heavy prone grip bent rows. I can do underhand Yates style rows safely and without pain in the Smith, and I got the most gnarly soreness in my mid back erectors and lower traps that I've never felt from any other machine or barbell exercise. Smith is definitely underutilized by most gym bros due to the meme culture surrounding it, especially in elder millennials around my age.
Chilled out for a while after the first 5 years of lifting. Now in my 8th year I’ve decided im going to go to a completely different level because I realized I actually have way more to gain
Bro became our Sargent 💀⚔️
Btw coach where did u buy ur cable?
Chest is looking JUICY in the thumbnail
Those pullovers are treating me right!
Same goes to other sports like bjj, boxing etc... the best ones are the best at the basics, they are the best because they have mastered the basics
bro i love the fucking energy in this vid Alex. keep preaching the basics!!!
Thank you so much for your content, Alex.
You're one of the (maybe) 5 channels I can say I benefit from with every video.
Could you recommend some silver era or old school bodybuilders resources, though?
I'm so eager to learn from people who've been in the trenches longer than I've been alive.
I find them hard to come by, so some suggestions from you would be really helpful.
Thanks again~ 🌹
Is this Real , I'm actually catching Alex's Video, Thanks Man for all your Content, You're a Huge Inspiration for me , Greetings from Libya
Love your advice brother. I used to take steroids in my 30s now I am in my 50s been training naturally for 4 years and putting on big size. Thanks for the information. Want to get big and still live long!
This tends to be true with a lot of things in the world. People always want to ignore the lessons of history and claim that the tried and true is now, "bigoted", "hateful" or "outdated" , and that "now we know better".
The glorious facts and an antidote to recent over-complication.
I’m not convinced max stability leads to more growth there’s no concrete evidence for it, all we know for sure is that you can’t be flying all over the place. You could argue a little instability is actually better when looking at the effectiveness of rings, one arm push ups (the fact it takes a lot of strength to even get one rep) etc
Ive always been saying this. All these tiktok experts are trying to reinvent the wheel like they are some type of guru or something. Do the basics and progress.
So true, at the end of the day I'm glad my gym has no fancy machines just the essentials. I don't know if I look like a old school bodybuilder, but freeweights definitely give you a different look.
Haven't watched it yet but I know for sure is goibg to be an absolute banger
Alex “the angry” liontiddies
Haven’t watched yet but im sure its gonna be a banger
always looking for the fancy new exercise is a bad habit of many. thanks for always teaching that the basics Will build muscle and strenght
Preach. The barbell is as optimal as it gets, if optimal means getting results. Now nobody says it's the only thing you need to use, you can use everything but there's no reason to go 180 and stop using the barbell. Also barbells>dumbbells all day everyday but that's another discussion entirely lol
14:24 damn that's some passion right there. Love it
Big true. Cables are great for isolation exercises but bench, Squat and deadlift are the cornerstone to my training.
The basics build the best physiques.
Nothing beats the bosu ball pistol squat
Ben Yanes makes up the most complicated exercises 😭, like they work but realistically they’re so inconvenient
Adding 5 lbs or a rep to those exercises is crazy hard as well
Very hard to progress when you are using lateral raise weight for every exercise
Are you supposed to rotate exercises every week?
I did notice the moment I broke from basic movements, and started doing novelty stuff, was the moment my progress slowed not too long ago.
Thanks to your advice I'm back on the right track and seeing results again. Thank you.
You need more live q/a they’re gold !
Thank you so much Alex! You deserved everything you have, your work ethic is outstanding. Regards from Chile :)
Wena hermano qué gusto que un compatriota siga a este máquina jsdjsj. Saludos mano, vamos camino a no caber por las puertas 💪💪🇨🇱
Man Alex props to ur talking pacing and lingo. It keeps getting better and better and seems more authentic. Cool to see u progressing all around. Also the circle talking head layover during the training footage looks cool. English is my second language so excuse the weird sentence structure and spelling.💪🐺
One of the very best fitness channels hands down, thank you Alex for everything you do, I followed your advice for 2 years and I'm 60 pounds heavier than me at 16!🙌
My favorite clip of this guy was when he tried to turn on this preachy character he does while he was in the middle of an RP back workout but he was so tired he reached total rant failure 😂
Hey Alex, I love your videos. I think it is awesome of you to share all of your hard gained experience with us and show us what is truly achievable naturally-Big Thanks for that. Quick question tho: I really struggle to grow my rear delts. I know that I should probably focus more on barbell rows, but as I have been very busy lately I do lots of my workouts Calisthenics based at home. I have a pull up bar, on which Thanks to you I made tremendous amount of backprogress except for my rear delts. Which pull up variation or other exercise should I focus on to grow them the best? Much love from Germany, I really appreciate your content man
The quest for shortcuts has led to failure. Work hard with basics then advanced stuff
Brilliant video, Alex. Awesome. Listen to this guy. A gem.
Fucking raw knowledge and video. I want more like this.
This past 6 month I’ve been running a bodybuilder program that’s mostly machines and cables. It’s fun and yes getting results, but honestly if I was a beginner, I’d have messed these up just because some cues I use when using barbells actually make these machines better - as in better mind muscle connection. When I was starting out and solely doing machines (back in like 2016), I barely got results. Switched to barbells - started off with programs like Starting Strength, making my own programs based off an app’s advice, and Steve Cook’s Big Man on Campus to programs like yours and Jeff Nippard’s for the last 7 years. Each one had barbells and each gave me results better than before. Not saying that pure machine and bodybuilding is inferior or that barbells are inferior or superior - I just think they’re all tools but the way you go about it (from basics to advanced) is maybe the key.
Either way, I just love all exercises and tbh I wish our bodies could tolerate 7+ hours of working out - just to be able have fun hahaha
🔥 content as usual Alex!! Thank you bro
Another day another victory for the OGs...
The basics work. The "nonbasics" also work. What doesn't work is inconsistency and chasing novelty.
That thumbnail is giving major silver era vibes!
This is why i HATE all the biomechanics bs these days , its like what happened to the old school silver era golden era type of training of greats like reg park , steeves and the arnold era ,?
Hey I've been watching your videos for a long time. I just want to say thank you for all the free content you've produced.
Thank you. Big barbell and dumbbell compounds, the Smith Rack and weighted pull ups, dips, push ups and hand stand push ups will always deliver the best gains. Machines have never been and never will be superior to exercises that force the lifter to find his optimal path and create his own stability through practice. It has always been this way and always will. Thank you because I am tired of listening to people trying to sell this load of horse shit. All that is necessary to learn this is to watch people the best physique athletes throughout history train.
If you get stronger 9n basic compound movements with barbell, dumbbell, weighted calisthenics and smith exercises you will gain muscle assuming you are eating and sleeping enough to ensure weight gain. It's real simple. Train using good technique, use enough sets to practice the basics and variations. Use progressive overload, give the body the calories, protein and quality micro and macro nutrients required for a 250-750 caloric surplus, sleep as often as needed to recover. When you recover hit it again. Make realistic increases in load , sets and reps to coax (,not force gains,). When you start to peak , deload, reset and repeat using slight variations of the same types of movements, modifying angles, grips etc. Usually start off with less intensity in terms.of load but 3-6% higher than the commencement of your prior mesocycle (8-12 week monitored training. If the exercises are too different than they were in the last cycle you may n oh t be able to accurately gage the appropriate starting intensity in which case use common sense. Start with something that allows for plenty of jumps over the next 8- 12 weeks or less if you are using conjugate in which case you are switching exercuses every 3 weeks for most people. Use the big barbell and DB compounds as your main bread and butter movements (,60-75% of your time is spent here).. this is how you build size and strength with natural or enhanced. There is no secret training or magic exercises except getting better at the simple linear compounds done using impeccable form for 3-12 reps. And fuck those studies that talk about building mass using 30% for 30 reps. I have never seen a lifter who has a thick, strong sinewy physique lifting in the 30-40% range for 20-30 reps. Sorry but unless you are on a fuck ton of drugs I just don't see the benefits from training this way.
You are living proof that more challenging basic exercises are the way to build a physique over time. For those of us who have subscribed to your channel from the early days we have seen the evolution in your training and trading philosophy and the effects it's had on your physique. As a natural the results are that much more compelling. Although you, like most serious strength athletes built the majority of you muscle in the first 5 or 6 years, in the past 2 years your physique has improved dramatically and your strength levels have left your look fellow naturals (guys sound your weight and age) in the dust. I attribute this to (1) building up weaknesses and (2) practicing the fundamental exercises and variations so that they are more than merely an exercise but a high level skill. Obviously doing a bench press is not the same thing as throwing a major league fast ball. However, if you treat it's performance we with a similar attention to detail and constantly experiment with new approaches to get the most out of it you will discover that the initial 5-10% load increase may have less to do with a pure strength increase initially, but once your technique enables you to work with increased loads safely over time, the strength increases come. Then with these new strength increases, comes the ability to realize more structural adaptations. These adaptations improve leverage. This leads to new modifications to technique that were not possible without the leverages resulting from increased muscle mass in the right places. So structural adaptations from modifications to technique that help build size, lead to changes in form that allow the loads to improve that result in more size, changes in technique., More strength, more weight in hypertrophy focused training and a recipe for a steady increase in both size and strength. You still have the ability to be a great deal larger and stronger. You are starting to look stronger in addition to being stronger than 99% of the enhanced guys at your weight. That is quite Remarkable.
i agree with your perspective but i have to inquire, what prompted this?
The non stop BS that I keeping seeing on social media, including in commercial gyms now that I've been there again. I'm disgusted by the modern gym culture, fueled by shitfluencers. Wanted to share my perspective early on in 2024, it's been a buildup.
@AlexLeonidas Fuck yeah bro thank you for being a real one. Thoroughbreds like you are rare and appreciated heavily💯💪🏽
Are you talking to your former self? I remember you always trash talking classic deadlifts to promote your quarter inch ROM "rack pulls" years ago. Glad to see you grew out of it.
I've been doing the basics with some variations and it's served me greatly, I've never felt stronger and looked better til now and I started stretching too for recovery and better growth, big ups from a fellow basics enjoyer!
Preach! Preach! Preach!
Love these kind of videos
Squat, Bench, Deadlift are all you need. Throw in Pullups and dips for body weight exercises
Good point on how the basic and hard exercises will be available because people are so soft. Mad true for my gym atleast
I seriously love this video, one of the best you have ever done!❤
This seems way more RAW without the chicken clucks lol. nice to see an experience perspective on stability.
Great video that sums up all my thoughts on this biomechanics/optimal era. Thanks Alex.
Love the channel. Keep up the work brother. Cheers
Much love Anthony!
I could not get far with basics. My best progress came from single limb stable exercises with double progression, low volume.
real life saitama with beard > saitama without beard
So you telling me that a basic deadlift is better than a BOSU BALL ONE LEG, ONE ARM BEHIND BACK, DEADLIFT WITH BANDS BEHIND ME, WITH METAL CHAINS 🤔🤔🤔🤔🤔
Yea my gyms cable machines have serious friction forces that make reps choppy or 20lb stack feels like 80lbs cause of how god damn tight the cables are. Its difficult to concentrate on a good quality rep and feel a contraction when all the machines are so dry and tight