Can You Separate Strength From Size?
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- Опубліковано 26 лип 2024
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DISCLAIMER: I give general fitness advice, I am NOT a medical professional. All claims are based off my knowledge and education. Always consult a physician before starting any exercise program. - Навчання та стиль
This man knows what he is talking about. Every noob lifter should watch this channel and take notes. He might be a bit socially awkward but so what? This channel deserves +1 millions subs. UA-cam is filled with genetically gifted and enhanced morons with no basic understanding of the physiological implications of resistance training. Programming your training is crucial to gaining strength and size as a drug free lifter. Best regards, medical student researching in muscle physiology
Really appreciate that Peter, your comment means a lot.
What do you mean with "he might be a bit socially awkward" ? To me he seems very sociable, the man can talk for hours.
Smooth Operator Yea I never understood that.
+Spandan Adhikari Haha, wish he cut down to a lower bf, shave the beard off and imitate him. I'd fucking die laughing :D
Just started doing Landmine press again, man what a wonderful exercise. It hits the upper back, shoulders, upper chest and triceps at the same time. BAAM!
FYI, I look tired/sick in this video because I had terrible gastro these past 2 days. I had an extra large pizza, a shitload of eggs, and over 2L of whole milk which resulted in all kinds of problems. Had to lay down in bed all day as a result, really sucked.
AlphaDestiny Why the hell would you do all that?😂
AlphaDestiny You're fooling no one Alex, you're clearly baked out of your god damn mind ;)
Speedy recovery to you
lol!!!
hope you feel better man. Also please do a video of you getting a dexa scan please. I know you are 5'6 185lbs, but you need to be realistic on your bodyfat percentages. I know you think your 15% but I would say your closer to 20% bodyfat. Which means you have around 148lbs of lbm. So if you get down to 10% bodyfat, which I know you don't want to, but if you did you would be around 165lbs, probably closer to 160lbs when its all said and done. But please get a dexa scan done
I laughed so fucking hard when you said '10x10 would put most of you in the hospital'
Man 10x10 is straight up disgusting. Even I don't want to do that shit anymore and I enjoy volume days.
Adam Mazen I love 10x10... but fuck doing that on a deadlift just sounds sick...
Try it at around 50% of your 1RM
You are the messiah that UA-cam Fitness doesn't deserve, but so desperately needs.
it's so awesome to see how a rather small channel like this has the best community ! 👊
A good way to spot a steroid user in the gym is to evaluate their performance. If a dude comes in hits cables isolations all day, shrugs 2 plates and is jacked, he's using.
heyyyy ...thats me!!!!!!! cmonnnnnnnnn
Cosmic Ape you do realize you can get jacked with light weights as long as the total volume is high
destroyerplayer not entirely true. if it were distance runners would have massive calves due to the astronomical volume accrued over the course of 10ks for example.
rxs 13 lifting 200lbs 1 set and lifting 10lbs for 20 sets equal the same
rxs 13 ultimately what I mean is progressive overload you can lift light weights as long you keep progressing by more reps sets
Bro, do you even periodization?
Zach Frierson haha you are godamn right
My current day 1 of 4 workout is...
Deadlift 10x10 65% of 1RMP
Supinated Seated Row 3x12
super setted with
Band pulls 3x12
Incline DB press 10x10
Cable cross overs 3x12
super setted with
press ups 3x12 (1 and 1/2 reps)
Took me three weeks to start consistently getting through it and now I'm upping the weights slowly!
My day 2,3 and 4 also consist of various 10x10's, my strength has gone through the roof in less than four weeks!
completely agree my brother! love the passion man it gets me pumped!
Alex is the goat some of the best advice on UA-cam
Alex dropping truth bombs!
from personal use: i took 500mg testosterone and gained 9kg (20lbs). cuz of the drugs i finally went over my bodyweight goal what i just couldn't reach natural. tbh, my diet was almost the same & didnt put much effort into it.
Just wanted to add this, maby it's interesting lol idk
Textbook case right here, thanks for sharing your experiences brother.
I love when you said "you can't get bigger from doing the same fucking shit", got me really fired up to kill pr's tomorrow. One of these days I would love to watch a motivational video you put out, not that your training isn't motivating, but a special video designed to help get psyched up and for focused
For focus*
Alex you are a real motivator and you are giving good advices and i think that you are also a good brother and that you are giving some good advices to your brother and sister !
Ray here from Brooklyn NY, this channel is awsome.
Your Channel is pure gold. Keep killing it brotha
I love this video. I watch it every few weeks.
Preach brother! Preach!!! In ALPHADESTINY we trust.
Oh and I just started your novice program. my first week . Thanks
This speech says it all. It pretty much sums up everything and this would shut up so many people but people still believe magic is better
Magic gains ;)
I swear that your channel is nothing but truth man. Too bad some people don't want to fucking believe it.
my favourite youtube channel. hats of to you sir, you know your shit man.
fucking love your raw truth cut through the bullshit informative approach, keep up the awesome work man
Great video as always, spot on! Keep up the great content, I'm looking forward to a full body workout
"That would put most of you in a fucking hospital" LMAO bruh that made me laugh so hard
Alex, I was at the gym hitting up ohp and deads, I heard a couple gym bros talking about tracking,macros while doing curls etc and they both weighed around 150. Should I have referred them to your page or just consumed them for extra protein?
Brad Webster They're weak ass shit. lol
Brad Webster I'd stay away their protein would've made you lose your gains.
AMadRuss1an you don't know how right you are, I missed 455 on the DL. Pussification went airborne, code 3
Jo W.C. I couldn't help but notice them when I walked in, curling the Ohio power bar with dimes, in the power rack. Not kidding, 100% true.
They don't know any better.
Possibly the best video you ever made. I come back to this all of the time!!! And now I'm off to do some weighted chin ups with 200kg added 💪💪😂
Most underated channel on youtube😕, keep up the good work man!
Alex is the only UA-cam fitness guy I tasks seriously, everything he says, he backs the fuck up. Good video sir.
Just came across this. Great video and subbed.
It's about PROGRESSIVE TENSION not progressive overload(it doesnt actually contradicts what you are saying but its better put this way)....everybody have a nice day!
Fucking GOLD video Alex. Keep spreading that fucking truth!
I just had this discussion yesterday, i'm gonna send him this video in tha face
I think too many people are listening to Rich Piana. lol.
Squuueeeezzee SHOOP AAHHH
Yessss, someone who finally cuts the bullshit!! I would argue that different rep ranges target different muscle fibres e.g. Sarcoplasmic vs myofibrillar. But your bang on with the genetics and also that people are likely to follow where they are naturally inclined. So much ignorance when it comes to muscle hypertrophy and genetics.
That too has been debunked my man. The ratio between the two is genetically set, you cannot target one or the other. See what Stuart Philipps PhD says about this.
"Sarcoplasmic vs. Myofibrillar hypertrophy… perhaps you’ve heard those terms and even read information from some guru who says there are different types of ‘hypertrophy’. This is unadulterated garbage and basically anyone who has ever taken a course in muscle physiology, exercise physiology, and knows a little biochemistry would tell you so. The amount of myofibrillar protein in skeletal muscle fibre remains remarkably constant! There are no examples of where a muscle fibre hypertrophies with resistance training and the myofibrillar pool doesn’t grow but the sarcoplasm does! The occasional example of a discordance between hypertrophy and strength gain (for examplewww.ncbi.nlm.nih.gov/pubmed/22518835) is not, no matter what the pundits think, due to a ‘sarcoplasmic’ hypertrophy in the low-load condition. The obvious explanation is a neuromuscular training-zone specific strength response in the low vs. the high load groups - muscle/exercise physiology 101."
Nice video dude ! You are saying the truth and i really appreciate this!! Never stop with the good videos big fan here !
You’re the most knowledgeable and honest fitness youtuber I’ve seen yet.
Thank you for sharing what you know. I know a lot, and guys like scooby and Omar as great as their channels are don’t teach me nearly as much as you
If you’re down for constructive criticism, you come across as very aggressive and socially awkward. I personally don’t mind. The content is so worth it.
Well done. I absolutely love your channel.
Thank you sir, happy to be of benefit
I love his talking style
one of your best videos love it
Damn I realised I've just been aimlessly going to the gym lately not focusing on improving my strength. Just thinking if I get my muscles some stimulus they will grow eventually through consistency. Not the case, thanks for the eye opening!
Awesome Video Alex loving your chanel.
Good vid man, get strong and you will get big in those muscle groups.
Great ideas !!! Thank you Alex!!!!
More commentaries over your workouts please Alex.👍
Bro you are forgetting about tendon strength . I know farmers that could throw Arnold off the hay wagon ,but they aren't big like him.
yeah you tell em alex! pisses me off when someone says that getting bigger has nothing to do with strength.
(reads title, says outloud)
"Why the hell would you wanna do that???"
Best youtuber
Great video bro!
Well said my man
in order to maximise hypertrophy, especially in specific muscles, progressive overload is important in combination with a good mind to muscle connection and feeling the muscle work.
My god your tone throughout the video sounds like me when trying to help my friends with their lifting programs😂
The level of alpha in this video is astounding!
thanks for slapping these people with common sense!!
great video bro. you and Jason blaha are my favorite channels
Tony Crosby inner ciiiiiiityyy
Rich O'Gallagher fair enouugh
Ricardo Hernandez not sure what these comments mean. actually was born and raised in inner city so there's that. but let's keep the comments fitness focused guys. no funny business.
I cringed so hard every time I hear that shit about pump and squeeze. I had a minor stroke. Keep up the informative vids man
Waiting for this
I am an idividual who focus on more bodyweight strength (eg. Handstands,Levers) And what you mentioned is totally 100% true.I met a lot of people who are really skinny with a low muscle percentage yet they are so strong,they can easily control their bodyweight and move freely against gravity,Compared to me i have an average strength for now but my genetics allow me to look like more a bodybuilder cause of my wide and slightly big traps :)
thanks for spreading the knowledge for the natties, the bodybuilding broscience has plagued this community, this is a revolution
Been listening to Alex a lot recently, so I did my first 635lb rack pull above the knee today and had about 6 guys (3 of which were gym staff) laugh at me from the other end of the gym and say things like "he JUST rack pulls it". Wow.... I sometimes wish this channel was so much more popular just so these dickheads would obtain some knowledge.
Well Scott Herman has 1.3 million subs and does rack pulls above the knee. Omar Isuf featured me on his channel about the topic and the video has over 250k views. Rob Libsett also made great gains from this lift, and I have thousands of men who got yoked by doing it. Just reference this to them next time, and they won't know what else to say. BTW those dudes are probably insecure pussies that are very immature, fuck them
Beard game is strong. I think it's time for a trim, as well as some beard oil. Then letting it grow out evenly. I have the same issue man, my chin beard grows way faster than everyone else.
Brother please can you make full body training videos again? I really want to see some more of them!!
for those who complain that he says the same thing over and over again. THAT'S CUZ DA TRUTH DON'T CHANGE
nice editing, bring back the music from the old days!
I love the way this dude speaks XD
Yep, true words!
Totally agree, usually the people who claim pump work are small or on drugs.
It all comes down to performance and volume
volume is the primary driver of hypertrophy. - Dr Mike Isreatel. go ahead with the shit storm Ill defend.
All you need to do is marinate the muscles, pump them up
Great stuff Coach Alex////Btw week 3 on your natural enhanced program..yes i bought your course! ,,,But I also know a stretched muscle can grow and attain size without corresponding strength...as in your conversation with Migan?? what say you?
Thanks again
Rocco Nyc!
Hey Alex can you make a video about book recommendations for us viewers to up our brain gains?
Great vid! Amazes me that people lack so much common sense to actually believe that adding weight to the bar while doing the same amount of reps won't build muscle!
lol i got a kinobody ad for this video
I'm getting back into weights out of shape asf after a long string of thing such as a shoulder injury, moving to a new town etc etc etc. I've missed it so much and I'm loving smashing the weights, only problem is I'm struggling to get the fat off me
Hello Alex, I was watching some old videos seeing somewhat of a fallout between you and Kinobody. I watch many of Greg's old videos and you commented and seemed to have a good relationship with him. Do you not like each other? I really enjoy his channel and your content with the rack pulls above the knee and shit, it would be more beneficial if you both supported each other!
Kinobody did make a video attacking Alex basically saying being 15-20% bodyfat makes you look like shit. Also most of Kinobody's beach body philosophies don't fall into Alex's look yoked philosophies as the beach body philosophies won't give you that yoked look for a natural the way Alex's philosophies will
The part on leverages was the key to your video. Richard Hawthorne locks weights out at his knee. He may be a great deadlifter, but he's only an okay bencher by scale (300 lbs). That is still tremendous for his body weights but it goes to show how strongly your bench press is tied to your body mass
Arm length aside, he also broke a squat world record
“Allow me to shattered those beliefs right now”🤣
This is absolute thruth. I began training at the same time as a friend and he always was a little ahead in term of strenght when we compared conventional deadlift. Did not matter how harder than him I trained he was still ahead. Tho my size exploded when his size somehow remained the same.
alex i believe some people naturally have more strength or size. Because of the different types of muscle fibers. idk i could be wrong. But u are right progressive overload = growth for sure
Now i totaly agree
TRUTH!
I think what is meant by the old 'squeeze the muscle' idea is that if you are isolating a muscle or muscle group you can actually make the exercise harder without increasing volume weight/reps/sets etc not just by squeezing the muscle but making sure the target area is actually doing all or more of the work. Like if you are doing 30kg dumbell curls with shit as fuck form swinging all over the place yeah you might be 'overloading' the biceps but how much of the power is coming from the hips or back ? You might be better off making the biceps do more of the work by doing the exercise strict with less weight and less volume overall but making the muscle work more by doing the exercise differently and then increasing the volume from there . The way you do the movement can potentially limit the amount of stress the muscle is put under . The answer might not always be add more volume when you can first make the area work more with the way you do the exercise
You still need to improve performance though, at some point squeezing alone won't get you anywhere. You'll have to increase the strength of your perfect form curls.
Alex, flawless video! But how come you didn't mention the "dieting" aspect at all? Doesn't a caloric surplus cause you to build more muscle versus being on a deficit losing fat? If a certain strength standard is reached on the lifts with two identical individual using different caloric intakes, who will have more muscle mass after reaching the strength?
You can progress from 20 pound cheat curls to strict curls to squeezing them to doimg them more explosively and slowly om the way dowm. That is still progress in performance
Genetics play a major role! I made videos on this man.
Mr Beard has returned with a great video yet again. Quick question man, as a novice I stalled a lot on my 5x5's so I switched it up to 8x3's and I am lifting weights I've never lifted before. Really making gains. Is there much of a difference size wise if you compare 5x5's to 8x3's? Thanks man
Probably not a significant difference, although with 5x5 the percentage of your 1RM may be higher
AlphaDestiny Thank you man!
I believe that a stronger muscle is a bigger muscle simple that's worked for me
alex have u tried to use CHALK WITH YOUR STRAPS? u can literally lift 1500lbs on rack pulls if u use it i think . it helps ur grip 900000%
Well strength has a neuromuscular component to it but size does not. As long as you can stimulate it enough it will grow but your 'brain' won't get better at contracting the muscle.
i love the way this guy talk hahahaha...couldnt stop laughing...like at this part i just died 7:58...everything he says in this video is true. next time some dude tries tell me strength don't matter, ill just link him to this video
This is the best video i've seen it resume perfectly bodybuilding. There are a lot of powerlifter who has great genetic for both look at john haack, russwole. a lot of powerlifter are 5'8 competing at the 200+ class if there are natural of course they will not look shredded lol, they will be more on the fat side, that's common sense .
Alex: The fitness comunity red piller
No pain, no gain.
please make a video on how you can keep an aestetich waist while training like a powerlifter or what intermidate program do you recomend to intermidate guy traning for aestetichs
Alex do you agree to the idea that while performing an exercise its better to tense up all your muscles associated with the movement or just move the weight as fast as possible. I am not saying you have to use a slow tempo even tho while doing this method would be innevitable. I hearing that you have to actively squeeze your muscles as hard as you can or else your muscular development would be limited.
i tried rack pulls for the first time yesterday and Ive never felt my traps so sore
german volume training for squat was the most intense thing I ever did, felt like I ran a fucking marathon. Never again :p
Haha, I wanna try it out for my bench and see how it works.
I'm sure doing that for Squats is another story though. I sometimes do a 20-rep squat routine and I always feel like throwing up after that and I'm also super fucked up after and can barely function for some time. I can only do it at the end of my workouts also because if I started with it, there would be no workout after that at all. Tough shit man.
Ty
This shit is so fucking true. Genetics contributes to so much... my mum sister and dad have big chests naturally. GUESS what, mine grows by not doing much at all. But my arms? No matter how hard I train them, they won't grow nearly as much as my chest/delts.
"10x10 deadlifts would put most of yall in the fucking hospital" i shit myself 😂😂
Keep Up the Good Work... And Dont give a fuck about all your haters who are making videos to make you look like a fool in front of other fools...They are using cheap tricks... No need to reply to them seriously...