Shredded HEAVY Push Workout!
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- Опубліковано 28 чер 2024
- Already shredded, and stronger than ever.
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0:00 Weighted Dips
1:53 Deficit HSPU
3:10 Chest Krusher
4:03 Sideways Extension
4:52 One Arm Pushdown
6:13 Physique Update
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.
#shreddedworkout #shredded #calisthenicsworkout - Навчання та стиль
My hope is that more young lads stumble upon channels like this before jumping on gear.
Agree. Problem is all the most popular “fitness” content is juicehead crap, the algorithm forces it down your throat.
Thank you OG. This is my ultimate mission and I will continue doing my best to show what's possible with hard work + intelligent programming.
We're saving lives, and elevating the natural standards. Surpassing the Bronze & Silver Era GOATS!
I'm 20 yo, discovered Alex last year. It was one of the best discoveries on my entire life. Guys like Alex, NH, BOM, BB, GVS. Really helpful advice, that actually made me make gains. Their advice really made me to get big, and also have greater standards. One day I'm gonna be like them, that's for sure.
I'm never fucking ever jumping on gear.
No this channel isn't that
The problem with young people is the instant I want it now attitude , people want to look and lift like alex but it takes long time to get results
Been loving these episodes. I got a 35 kg dip pr the other day. Not much but its progress
Its really good g
Nice, whats your bw
I got 60 kilos last week :) bw is 180
@@Woah869that's hard
I got 5 today with 35 rir 2 with 66kg bw
Shred Dead Redemption
I'm totally stealing that line, love it!!
@@AlexLeonidas feel free my man
Loving the consistency with the videos alex
Nice! I actually like the every workout series, this way you can really appreciate the amount of work needed for.such physique. Keep.it going Alex, we are all backing you up!
This is really motivating me for this push workout tonight
Absolutely killing it, Alex! Much love from Winnipeg 🇨🇦
Much love from Montreal 🇨🇦 !! We're killing it OG Bryce.
Saskatchewan crew checkin in 🇨🇦
What's up Alex, Calgary AB!
Checking in from Edmonton, Alberta!
I have family up there! But greetings from Toronto!
I've been watching these workout before mine and it's been a great pre-workout keep doing what you're doing let's gooooo.
Insane shreds coming Alex 💪 Much love
Sideway extension are so good. I currently do them with 3-4 springs so lots of potential for my triceps to grow
Doing my push workout later today. Maxing out on bench and weighted dips.
These workout have been wirking great for me, and I'm not in a deep cut. In doing more of a recomp. I've gained strength, and I'm getting leaner. Awesome video. Respect your physique is looking insane & strength levels are insane as well.
I thought Alex has always had the best shoulders in UA-cam fitness. 10 on 10.
Amazing work brother❤
Some insane grinders here. Bravo
The chest expander is such a gem cause you can do so many variations. Just starting using 4-5 springs (normal ones) for reps on my pull-aparts and my arm work, hoping to increase the springs over the summer. I listen to Rip and Tear when doing pull-aparts, it literally feels like you’re ripping a demon apart.
"it literally feels like you’re ripping a demon apart." that's a cool way to put it!!!!
And 4-5 springs is VERY strong for a starting point. I could not even budge 5 on day 1. Keep it up brother.
As someone who was also infuence by Alex into getting a chest expander, I need to give that "Rip and Tear variation" a shot
@@tuukkai1841literally just do your pullaparts while listening to some doom OST and pretend you’re the doom slayer 😂
Great video, a inspiration for all , your gonna be world famous someday , give it a few more years
Bro faded his own talking☠️☠️☠️
LMAO I love that you noticed!!
Your strength is absolutely insane for your bw bro you're a phenomenon😭
Impressive work mate!
Just finished a push day with dips before coming home to this notification hah
Hit a 135 dip at 210BW, still got a long way to go, both on this spring cut and dip strength, the numbers you're pushing are insane man great work, it's a massive inspiration to see what's possible
Insane workout, this makes me wanna max out on the dips
It's an official comp lift, so enjoy maxing out!
Mr Leonidas killin it
Dude you are a beast! This is good shit. What are your weekly splits?
Yo finally catching one of these videos early!
Have you ever thought about updating your novice plan with things you've learned over the past decade? I've been mulling over switching to it, but was wondering if Alex of 2024 would update it.
Side note: thanks for getting me into weighted pullups and for repping plant-based!
I would make a new novice program (highly likely) or update the Q&A section. There's too many testimonials for me to change what's worked for almost a decade now.
@@AlexLeonidas hell yeah, thanks man!
Tu tombes vraiment à pique avec ton push day Alex , j’ai découvert récemment le JM press , et j’ai reproduit cet exercice avec les push ups au poids de corps comme je n’ai pas de bench press.
première essai : seulement 3 sets de 6-7 reps et ça m’a détruit mes triceps, je préfère largement cet variante à celle du sphinx push ups personnellement en terme de comfort dans les coudes ;)
Yo! could you cover the new meta-analysis that just came out saying 1.5 min of rest between sets maximizes muscle growth now compared to the 3-5 min rest recommendation?
Alex any tips on balancing mma training with strength training?
We need a video on the diet side of things!!!
You got me gassed with the weighted dips. My goal is 100kg by end of summer 💪🏾
Hey Alex! Do u have any tips to prevent tension headaches from chest expanders?
Yoo the chest separation and abs looks amazing!, btw I've been training at home (calisthenics ppl split) for more than a year and will be joining a gym tomorrow would an upper lower split with 2compounds and 2 isolation for push and pull on upper days be fine?
Yes that's fine.
Hey Alex got a question, if running the NE system, do we have to rotate every lift, every week, or just the lift we maxed out on? Especially isolations, couldn’t we leave those in for weeks and run simple double progression on them? Thanks man you’re my #1 guy for everything fitness
Yo Big A, when are we getting some L-Sit Rope climbing (in the Power Rack) pull day? Now that you are shredded you can probably display some insane preformance (probably 6+ Revolutions). Keep up the good work 🦾
I wonder if the expander disproves the loaded stretch philosophy. I remember reading a study that concentric reps actually increase mitochondrial number and function. Maybe overloading with weight in general (either in the stretched or lengthened position) is just as good?
Alex, are all the chest expander exercises shorten-biased?
The physique is immaculate
Alex’s pants are holding on for life while he is doing dips😂
Hey Alex. How do you go about managing your strength decreasing during a cut with barbell dumbbell and machine lifts. Is there a way to know you’re doing enough to retain as much size and strength as possible? Weighted calisthenics is always easy because I can still hit PRs on a cut but I always struggle with the other lifts.
Alex you are looking more and more like a Greek statue 🙏🏼 thanks for the motivation
Thank you brother, a mix of calisthenics certainly helps in achieving that statue look. Happy to motivate.
Hi Alex, im doing weighted pullups and t-bar rows for my pull day, im looking for 1 more "upperback thickness" movement to add. Can you give some recommendations?
Got me a new dip belt. Hit 60kg dips for 5. Also finally managed a set of 10 with 30kg, solid compared to my previous 20kg for 15. Almost 9 months of cutting, bruv. I am finally starting to see abs for the first time in my 32 years but Lord is it brutal.
damn bro i do 12 reps with 35 kg but ion think i can do 60 for 5
Those are nice numbers keep it up
@@MMMustafaaa123I have trained as a fat dude for years😂. Made me decently strong in calisthenics.
@@Panagiotis1709hella strong keep it up
Managed to built up my dip to 2 plates x5 reps on my cut last summer. Then suddendly; BOOM got chostocondrisits chest pain. Been on and off since then, but now its finally starting to go away
yes sir
How many reps do you generally do on your lighter day? And how many reps if any do you leave in the tank?
I’m a novice, should I be doing rack pulls and power shrugs, or just work on getting a 405 deadlift and 225 row?
hey alex!
right now im training your max effort method doing 2 times upper body with 1 horizontal and 1 vertical exercise on each pulling and pushing with isolation for the biceps and triceps so it's mainly 6-7 excercises for 2sets at rpe10-11 and the main exercise is 1rm max effort and i rotate the grip/pattern each week is it good enough?
Death mode destiny is making a return
Yo Alex. Whats your thoughts on 3 or 4 sets each muscle group. Doing it 3x week, like mon wens fri. What would be important to think of to avoid burnout and to continue progress with this?
I just recently tried those full range handstand push ups, one I didn’t know I could do them and two they hit more muscles at once than anything else I’ve ever done for upper body. Definitely more than just another vertical press, I’d wager they might be the king of pressing movements.
What else are they hitting?
@@stayontrack well other than delts and triceps I feel a lot of traps, mid and upper back, serratus anterior seems to work hard too
I tear my chest from dips,
Any recommandation from preventing ?
Informative monster
I'm 35. Skinny fat and weak as a kitten. I'm 6ft 1, 14 stone but with a beer belly. I lost my fiancee and daughter 5 years ago and went off the rails, been in a care home where i was diagnosed with complex ptsd and emotional dysregulation. I've been drinking upto 2 litres of vodka a day and eating junk food & takeaway food. I've just brought a trap bar, 185kg of plates, dumbell bars and a bench. Can someone recommend a program for me with the equipment I have. I'm thinking 3 x a week full body Monday Wednesday friday doing 5 x 5. Trap bar deadlift. Trap bar bent over rows, goblet squats holding plates, Incline dumbell press and standing dumbell overhead press. Is that a good program to get me going for let's say 12 weeks? Any help would be appreciated guys. Take care of yourself and each other. ✌🏻
good shit man
Alex has a full body program himself, it's still pretty good honestly, it's what got me started in training. You can swap out exercise selection for whatever equipment you have.
Hi Alex what is your volume? How many sets per exercise?
My oush day normally is:
- inc bench, behind neck press, inc db pres or dips, then a db or cable fly, 1 tricep excersize then finnish with side raises.
Is this okay?
Lets freaking go!
Let's goooooooooooooooo
@@AlexLeonidas sorry alex, do you consider that kind of approach effective or minimalist? A squat/weighted dips/chin ups/weighted crunches. B squat/handstand/weighted wide grip pull ups/ weighted crunches
Was this the last episode?
If I do a lot of dips will my mid chest also get growth
hey Alex hope you been good thoughts on lifting hooks compared to straps?
I've never used lifting hooks so I have zero thoughts.
That said, the classic Ironmind wrist straps and BOS Figure 8s will never fail you.
Where can i buy that chest expander?
Hey Alex im a pretty big guy im still very lean though im 220 pounds and lean and i do a lot of heavy dips and pull ups can I still do a handstand? I really wanna take my calisthenics to the next level
How many rotations is in your program
if alex leonidas + snapped up = alex tendonidas
Hey Alex quick question, I know that you do single arm preacher curls on a bench but I have a free weight preacher bench with a barbell, would you recommend switching too dumbell or is it irrelevant?
The dumbell just provides maneuverability if the barbell hurts your wrists, shoulders, or elbows. Do whichever feels better from a stimulus and pain perspective.
There won’t be a substantial difference between the two.
Anyone who says dips do nothing for the shoulders except front delts should take a good look at the front view of you doing dips. Clearly the side delts and even the rear delts are involved. Btw back looks freakish doing the sideways extension. 💪
Alex
Just wandering can you do advanced calistehnics skills
Like the planche??
Because you are super strong
But i have never seen you do some of those
Hey bro, I've done an ugly straddle planche with 0 training for it. Never tried to specialized beyond that, but I might soon. For fun!
@@AlexLeonidas very cool
Really enjoying the content!!
4:28 CATAN MENTIONED RAH 🗣️
4:05 i do this on two days to replace pushdowns before extensions (i dont have cable at home). Is there anything i can do instead of sideways extensions on one day?
I've been alternating the sideways extensions with one arm pushdowns with the expander. I hang it from my pull up bar with gymnastic ring straps and I think it works pretty well.
What does AMRAP mean
Can I gain maximum muscle with bro slit I really push hard and have sufficient volume 10 to 20 sets per muscle with jogging
Do you do bench press 2 or 3 times a week when your training for strength???
Always twice a week! Allows for the best recovery.
How many rest days are you taking a week? Do you run push pull back to back or put a rest day in between them?
1 rest day in between, that's it! Infinite rotation, so each week has a different setup.
Hey alex, i think you mentioned it before but i dont remember, for compound upper body exercises in a full body split, push or pull first?
Whatever you prefer but know that it would be best to alternate so they both get the chance to be hit with maximum energy.
It depends on priority and excercise selection. If you do a deadlift variation before barbell squats, you spinal erectors will probably be the limiting factor. If you instead do hack squats after, that ceases to be a problem.
Upper body is almost entirely priority because there isn’t much use of the antagonistic musculature in the vast majority of movements.
But generally pulling is better done after pushing when referring to lower body movements.
How the actual hell are you doing 4 plates? I'm barely hitting 1. Massive respect💪🏾
Hey bro do you train abs? To get a six pack I've noticed weighted chin ups really help am I losing my mind? Also would it help to add in body weight ab circuits? Looking great man
I barely train abs, they get indirect work from all the axial loaded stuff I do + l-sit work and front pulls. Doubt adding in those circuits would help, lowering bodyfat is more important.
@@AlexLeonidasI know you used to do plenty of direct abdominal work. Did you find that direct ab training helped with bracing for near max lifts? Is there any merit in direct work for increasing strength?
Also, do you think an individual could benefit from direct erector work if they already preform bent rows, rdl’s, high pulls/cleans and high bar squats?
(In terms of optimization, not training economy)
Can I get glute gains from doing Dips with a plate in between my cheeks? 🙏🙏
Isolation is more effective. I recommend a 3x33 on dildo dickbacks
It'll also smash your balls so not recommended 🙏
Not without a proper squat plug for max cheek stability
Sick video man
One question, how would you correct overdeveloped shoulders? I've been getting better at dips, and I'm blasting arms while making progress, but my shoulders are just too big compared to biceps and chest
No such thing as overdeveloped shoulders
@@kudbettinkohen1935 if your arm looks like a lollipop, you definitely have overdeveloped shoulders
@@leonardo9259 if your arm looks like a lollipop: congrats on the big shoulders!
If your arms are underdeveloped, they probably are. If your arms are much worse than your shoulders, that doesn’t mean your shoulders are “too good”. Never seen too good shoulders on a natty on the internet.
@@kudbettinkohen1935 I want bigger arms than shoulders, if it's the other way around, the shoulders are overdeveloped, I don't understand how that's complicated
Alex bro how many sets to do per exercise with chest expanders ?
1-2 sets max, low volume is best with any expander exercise
Wouldn't dropping the weight on dips and focusing on the stretch be better?
You can argue this way allows for more stretch overload
the complete inability to use momentum, which even effects movements patterns and the way muscles activate on a micro time scale, is unique to bands and springs.
Hey Alex... Would you ever consider experimenting with one sets to failure,, or is their a bit of an advantage with 2 sets? Just as well,, do you have certain exercises you struggle progressing with the 2 sets method eg bench press
Not Alex but here’s some food for thought:
You should aim to accumulate as much volume as possible without overreaching within your designated intensity range. There’s some individuality in people’s response to proximity to failure and it’s also exercise dependent. This variable should be managed on the basis of stimulus to fatigue ratio, how long it takes to recover and injury potential.
1 set to momentary muscular failure is not enough for anyone except the most detrained among us, unless you train with a high frequency.
I would adopt a basic set and rep scheme and adjust the variables based upon your response and recovery rate (which changes over time).
1 set beyond failure is more viable, but I see this as primarily a means of saving time and condensing workload (training density). It’s only other benefit is the summation of metabolites, which is productive, but not as productive as mechanical tension. One shouldn’t miss the forest for the trees.
For Hypertrophy of course
@@nicksmith4244okay okay thanks for valid points brother ✊🏾
Hey Alex, would like to learn about burpees , please upload a burpees session❤
Hey Alex, how do I fix golfer's elbow?
I've switched all back, biceps, and triceps movements to variations that allow me to use less weight. I'm also doing wrist curls, and they've gotten pretty strong. How should I deal with this? It's been getting worse and worse.
you should prob go to a physical therapist and see what they have to say bro
Might be a long shot but have you tried swimming?
Would you ever consider doing BJJ?
Alex Why haven’t You Done the Slingshot dip which u advertised alot?
Been good with the chain dips for shoulder health
@@AlexLeonidas do you think the chain dip or The slingshot dip is better bc ive been thinking of gettin a slingshot But ive seen ppl shit talk it i know u used to advertise it alot, do you think its a good strength varation ? Or the chain dip has better Specificity
Isn't it weird that I can HSPU my bodyweight for 4x12 reps/ or 4x6 with a clavicle deficit, but my overhead press is significantly weaker, say around 40kg for 4x8 ?
I'm pretty light weighted (67kg) but still surprised how much difference
Alex, like how many calories did u drop from ur maintenance calories for this cut? or how many u recommend?
I think he's on 1800 right now, but he may have mentioned 1600 or 1400 a day recently, not totally sure but I do know it's under 2000 calories per day.
@@RDS_Armwrestlingty bro
Looking great Alex 😎👌
Please get that big kneck back that you used to have ! That oozed alpha masculinity and inspired thousands to start kneck training !
your shoulders are looking massive without any lateral raises. Seems that doing a lot of legnthened loaded exercise target and grows the lateral head massive
Thanks man, absolutely it's all the heavy overhead pressing + expander work. My lateral delts are way bigger than 2 years ago.
Hey Alex, is it okay if I swap incline dumbbell curls with barbell curls? as inclines are a bit uncomfortable
Of course and I've been doing the same for months
@@AlexLeonidas thanks for the feedback man !
I'M THE VENGEFUL ONEEEE
Not far from death mode now
Indeed, let's hope for the best
hey, why do you dip facing against the dip rack and not the other way ?
Easier on the shoulder joints! The arms are pointed out, so you're in slight external rotation. I STRONGLY recommend flipping around, you won't go back to the normal way.
@@AlexLeonidas okay thank you, i understand, i thought it was the other way around, especially since street lifter champion Micha Schulz does them the other way around, what do you think ?
@@mariuscojocaru5961 We dip similar weights and he uses parallel dip bars so it makes no difference. Mine are angled.
@@AlexLeonidas okay understood 👌
Calisthenics ftw
Alex what do you think of this 6 day split?
Monday chest shoulders
Tuesday back lower back
Wednesday Biceps triceps
Reapeat.
Yeah I don't train legs
Train legs with the minimum amount of volume if you don't like them but don't skip them
no rest days?
@@z4gee12I start on monday and take a rest on sunday
@@stefanosx908 I do lots of hip hinges so they get targeted a little
@@darthvinus9963 do a squat movement
Why do your legs look so small in this vid brother. Nice PR tho
Alex, during this cut do u had cheat days?
Once a week, yes! But only a cheat meal, not a cheat day.
I gotta add weight !!..maybe not 4 plates but 1 !
Yo alex can you explain about double progression im lost
Pick a rep range, say, 8-12. Assuming you’re doing 3 sets, then pick a weight that allows you to hit all 3 sets within that range, say, 12, 10, 9 reps on each set. Repeat this with the same weight until you top out the rep range (12 reps on all 3 sets). Then you can increase the weight marginally and repeat the process.
@@nh1776 that mean 12reps at rpe10 ?
@@nh1776 what about adding 1 set every week
@@Salah.Bro77 adding sets is separate. Stick to static sets for awhile. Those sets can be at RPE 10 on certain isolations but on compounds you might want to leave it a rep or two shy. And keep in mind that if you’re doing a 3x12 with static weight then it won’t be RPE 10 on the first set. But don’t overthink it, just progress
@@nh1776 if i cant add an rep next workout what should i do?
What cardio do you do?
125-300 burpees, 500 kettlebell swings, 45-60 minutes jogging.
I plan on upping this to twice a day now.
You do this daily on top of your training? And you're planning to do it twice a day? Sounds crazy!