Embrace The Basics!
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- Опубліковано 9 лип 2024
- Most lifters need the basics more than ever before.
Time proven training is how we eliminate confusion and guarantee gains in the long run.
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0:00 Introduction
0:31 Novices need simplicity
1:12 The basics didn't work?
3:55 You may not want more?
5:01 What about bad leverages?
6:51 Problems that don't exist
8:47 Conventional training & carryover
10:33 Conclusion
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.
#Bodybuilding #Oldschool #Strength - Навчання та стиль
I've been doing the basics for 25 years. The weight jumps don't come often so I challenge myself to add a rep or two every few weeks. My wife said my legs have gotten too big and that's from 1x week of 5 basic exercises. I can destroy the muscle fibers to the point of DOMS if I go to failure even after 25 years of doing the SAME exercises. Squatting 405+ for 40 reps across 4 sets isn't fancy but show me somebody who reps 405 with underdeveloped quads... doesn't exist.
This man needs to run google fact checks. Cause this guy FACTTSSSSSS
I think adding a rep is hard as fuck most of the time. That is unless ur doing very High reps or a new exercise. Adding a rep on an exercise every week is very hard If you have done that exercise for a long time and you actually push yourself every workout.
Straight facts.
Here's a breakdown of my leg routine. If you push yourself with good form it works. The key is knowing the difference between good and bad pain especially with squats. If something feels off stop and find out why. ua-cam.com/video/OPb4r7tJ5e0/v-deo.html
Stop comparing yourselves to these roiders and elite lifters. 405+ for many reps with good form is very impressive. Be proud
True words brother! Muscle growth principles are not overly complicated, the biggest thing is sticking with lifting for the long term.
best video ever for "pre drug bodybuilders"
we need more of this now-a-days.
nice name lol
Straight facts.
my guys never runs out content ideas and it never drops in quality, salute
Thank you Marco, I do my best!
You gotta market yourself more man, 29 reps on the bench 225 is absolutely nutty!
Haha thank you Vincent!
It really is. Especially when he weighs less than 200 lbs.
NFL combine numbers
And I thought my 12 reps were good lol
I can do 20 /225 😢
Progressive overload + calorie surplus = gains
It really is that simple 😎💪💯💥
Big thanks Alex, forever grateful for the informative and brutally honest information you bring to this platform.
You’ve changed the lives and philosophies of many lifter my friend!
I gotta say, I love this stuff, Alex. The more serious and dialed in I get about training, the more I enjoy it and have fun with the process. Im currently understanding how to measure and track progress, and your content is so good for learning great practices in depth. You're a beast, and an inspiration. Thanks for keeping it real. Have a happy new year!
Your channel truly is the best. Zero bs. Your advice is the only advice I really need. Basics are the most important.
I can’t stress how grateful I am of your content Alex , I spend a year doing nonsense and got so little progress it’s embarrassing, with only 3 months of following your advice strictly and Bald Omi man programs I’ve made so mucha progress and really appreciate lifting now , you truly resonated with me and as a fellow young beginner lifter I’m very thankful for guiding me for the long journey that’s awaits me. Thanks you Alex you really are the best man
Hell yeah Jose!!
Man this is my favourite video of yours ever. I ask myself these questions about ‘optimal training’ every time I step foot in the gym or even plan my workouts. The number of times I’ve almost given up my favourite basics lifts like pull-ups, bench etc. in favour of these new ‘optimal’ / ‘biomechanical’ lifts is crazy. This is just what I needed to hear. Keep being awesome brother! :)
You have inspired me to go beyond 15 reps and always look beyond today. Training pain free in my home for 2 years now. Keep it up
Just started a fitness tiktok and have been watching u for a long time and u motivated me a lot to start it, even talked abt u in a vid hahahaah
As someone who hit 2 plate bench and 3 plate deadlift in the last year, this was the right video for me to see. Thanks for the words of confidence Alex.
Treating calisthenics compounds (Pull-up, row, push-up, HSPU etc.) the same way as the big 3 and not being afraid of bulking and adding weight to these movements will serve you so well its unreal.
Is it bad that my pullup actually went down while bulking? I used to be able to do 20 clean pullups and 8 muscle ups but now I can only do like 13 clean pullups in a row after bulking (i'm like 8kg heavier than before)
@@IWantToStayAtYourHouse I would say that's probably expected, especially if you've been training a while. Otherwise, in the period of however long your bulk was, you'd basically be expecting your 20 rep max to be increase by 8 kg / 16-17 lbs. That would be pretty insane progress for any lift.
@@moochiescolliers6457 yeah i wish bro. Now i can only do like 1-2 muscle ups :/ i look bigger but my calisthenics lifts went down
@@IWantToStayAtYourHouse your calisthenics lifts will go down as calisthenics is moving your body through space , and your body is gaining weight , but when you cut your calisthenics reps will blow up as you are much lighter
As a beginner this video resonates a lot with me. Focusing on compound movements and applying progressive overload is the most important and simple way to build muscle! You will see more results getting stronger than chasing a pump and doing a bunch of fluff exercises
NIce man! How has it worked out for you? What are your 1rm's?
Thank you for shedding some light for all like me, who wasted years in the novice purgatory following all sorts of fancy exercises instead of following the true and tested route. I'll do my best do elevate the numbers in the basics 💪
I love this dude. Straight and to the point
Just wanted to say that your videos help me a lot, and that you always motivate me.
Amazing content as always!
Thanks Alex 💪
Totally agree about SFR dude. Get so many messages from guys who are deadlifting 2-3 plates but avoid it because the ratio is bad.
Yeah dude SFR is game changing and all, but most lifters are so underdeveloped that worrying about this early on is more so mental masturbation than anything else. These 2-3 plate deadlifters need to raise their standards.
@@AlexLeonidas for sure!
Alex, Im really glad I found your channel a couple years ago and you have truly inspired me and made things simple for me when it comes to lifting.... thank you👍
This is literally one of your best videos ever
Man, this is exactly what i’ve been thinking to myself lately. I was getting a bit too neurotic with my training this past bulk and i think this year I’m gonna try and not stress so much. Just gonna come in hit the essentials, and reap the rewards.
I think your approach will lift a huge weight off your shoulders. Love how you phrased that.
I think I speak for a lot of people when I say this channel is the diamond in the fitness industry✊🏼
Absolutely class my friend your information is pure Gold and inspiring to an older lifter who through your chanel is back in the Game ...salute brother from England
As always, thank you for the help and have an amazing day Alex
This channel has become my go to since I discovered it a few months back. Just pure good advice. Keep it up my man
Preciate that man and I'm happy you're benefiting from the content!
I’ve been following your channel for 5 years that’s the first time I’ve ever seen footage of you doing a barbell back squat. Pretty awesome to see.
The mental gains from this video, because you are not using metric system, is off the charts.
😂😂😂
As a calisthenics practitioner, I always stick with basic movements. There are so many fancy variations of push-ups and squats popping up now and then, but nothing works better than progressively overloading with the basic movements. Great video Alex.
Exactly
What are the calisthenics basics? Dips, push ups, pull ups and hand stand push ups?
@@rodrigosouto9502 yes. Do not forget the squats.
@@rodrigosouto9502 pistol squats or one legged squat are great too if normal squat is easy.
Make sure to do these movements slowly to make them harder to accomplish. I have moved on from calisthenics to weights but calisthenics period was glorious & fun.
Thank you guys. I don't have space to my barbell home gym (new home) and I'm selling everything. I bought a pair of suspension strips and some bands. I think there's so much info about calisthenics that a beginner will be lost.
My guy preaching solid advise right here!!
Totally agree, this happens a lot with Calisthenics. You always do the basics and harder basics variations and it's a yes or yes of great results with consistency and smart work. Keep going with the content bro, every day making it better 💪🏻
What are the intermediate benchmarks in calisthenics ?
@@tmmnago2722 this link should answer your question. It’s the progression charts from a book called overcoming gravity modified a little bit.
@@tmmnago2722 depends what you're training e.g. weighted calisthenics, levers, or high rep workouts. Theres a phenomenal book out called overcoming gravity which has a table of the authors reccomendaions for advanced, intermediate and beginner calisthenics benchmarks. Weighted pull ups for example could be 1.25x bodyweight pull up for intermediate.
Basics patience and endurance. Basics and consistency and being patience over long periods of time brings results. Also enduring the hard times when u have setbacks whether through injury or sickness. Sometimes it can be demoralizing when u train for years and then get sick or take time off and see muscle loss. But stick with it because natural is better than taking steroids and losing a lot more than jus muscle when things go wrong .
That video came right on time
Thanks man
Awesome video thanks Alex
I like this. Never over complicate things.
Bro you were the biggest promoter of odd lifts before. .good to see you evolve.
Exactly. Keep a good rotation of exercises for each mesocycle, treat them all like main movements and progressively overload, repeat.
Love it. Keep it up. Also, love the low-key hit piece. I think it was classy not to mention anyone by name. Cheers, mate.
Always appreciate the content Alex ! Also, glad that we should be good to go as of march 14th in terms of restrictions in Montreal :)
Yea I'm also with you on the deadlifts. Not my best lift but I love doing them for high volume - hypertrophy.
So True Alex. Great message! Can't beat those good, old basic moves. Time tested!
This guy does not care about my feelings and I feel like thats why I get so much value out of his content
Haha I care for your gains, but I do believe in some tough love! Happy you get value from these videos bro.
@@AlexLeonidas YT as a whole needs more tough love 💘
Such a good video more people need to hear this
Looking great lately man
thanks for keeping it real with your viewers, too many "influencers" promoting bs
I like how he looks at the positive side rather than dwelling on limitations. I'm glad I'm 6ft2 and benching cos the ROM is a thing of beauty
''Please focus on the bigger picture''. Another great video!
Good Stuff Alex!! I couldn't agree more. Keep it up!!
Thanks, very uplifting advice, a beacon of hope among naturals and someone to look up to.
well said man
Insanely good video thanks
Alex that first shot of your back is insane. Literally my dream physique
Absolutely brilliant video Alex !
Thank you Abdul, glad you enjoyed it!
This was a great video...great message.
Switched to entirely calisthenics (Iron Wolf style) and cleaner (not necessarily less) eating. I lost 20lbs of fat and have more muscle than I ever did lifting before.
The basics when done right are criminally underrated!
Really loving the lower body footage bro
As a beginner, this is really reassuring. I don't feel my lats in my training so it's good to know that the basics are enough.
If you're doing the movement with proper form, the muscles are working regardless of what you feel. The body isn't magic.
When I was a begginer I learned how to use my lats with one arm rows. Maybe you can give them a try.
Mind muscle connection is built through conscious effort to squeeze, feel, contract, and stretch the target muscle. So if you want to improve your connection to your lats, isolating them unilaterally is often the best way to go, so you can try a single-arm seated machine row with neutral grip, pause at the squeeze and really try to feel the lat, even touch it with your other hand, and do a few sets of 15 reps this way. You could do this with a high cable seated pulldown as well. Also consider flexing the back as hard as you can in between sets. Over time, your body will create stronger nerve connections and you'll get great back pumps.
One thing that helped me feel my lats is whenever I am just standing around doing nothing I use my lats to pull my shoulders down so I just have them activated throughout the day.
@@rbarreira2 not exactly true. SInce your using multiple different body parts in a compound movement , using mind muscle connection you can control which muscle more of tension goes to.
such good advice
Basics and fundamentals are the most important in any craft or pursuit
I went from 0 pullups to reps with 25kgs and over this journey my back's gotten significantly bigger and probably my best body part.
Did you start off with negative & the assisted pull-up machine?
@@domthagreat4065 from my experience, the machine assisted pull ups is the best regression for the pull ups.
Consistent intensity and effort in the basics. Yessir
I like mixing in the basics with some of the unilateral exercises I’ve seen from some
People like hypertrophy coach and jpg coaching, helps me easily track progressive overload while also aiding imbalances :). Great video
Another great video ! No need to overcomplicate your training.
i really enjoyed this one
Those last few points you made are what most biomechanic obsessors don’t realise. Great stuff
Good talk, AD!
I feel like this video was only for me
maybe it’s destiny, just went out of the gym and started few sessions before to deviate from the basics because i wanted so bad that v shape especially back and shoulders
this reguides me to the right path
That last topic of the video is extremely important. It really does not matter in the grand scheme of things whether you really feel a muscle doing a particular compound movement. The big advantage of doing compound movements is that they provide more bang for your buck for building muscle. For squats, I usually feel my glutes and hamstring being sore, but there are times where my quads were sore as hell. Didn't really matter because I brought my legs from 23in last year in April to 25 in currently from just doing barbell squats, front squats and romanian deadlifts as my bread butter. No leg extensions. Barely any leg curls. Little bit of leg press, machine hack squat, barbell hack squat and nordic hamstring curl, but the big three contributed to the majority of my growth. Same thing with my triceps. I do full body 3x per week so on my first full body workout, I only do regular bench press and weighted dips for my pressing movements. And, my triceps are always sore the next day, even though they were not the primary focus. All you need is just moderate volume with some intensity and you're good to go.
Great video and information.
I’ve actually found myself on the opposite side of the spectrum, where I’d run a full body program with ONLY the fundamental compound exercises.
And the strength gains/number increases where astounding.
BUT! The physique, changed minimally.
Which I think was due to the fact that my body was simply getting “good” at the movement patterns, and was optimized to move the weight in those ways.
But did it help set me up for an amazing hypertrophy phase after? Hell. Yes. 👌
What changes did you make to begin the hypertrophy phase?
That's not when you switch. If you're skills on the basic lifts are so low that you're still gaining neurological adaptations, then they definitely have plenty of room for muscle gains.
Yes, the weight went up without the physique change.. now that the weight is higher, keep at it.. that's when the size comes.
Switching off just resets the cycle before it gets good.
I feel like it's a crime that channels like yours, Geoff, NH, Team 3D Alpha and many others aren't the ones at the top, it takes a beginner alot of bullcrap to get through to finally see the light of where the ACTUAL good fitness advice comes in, the truth just doesn't get as many clicks because there's no quick hack to get huge, that's why a naturally obtained quality physique is so awe inspiring, every human knows deep down, it's wired in our DNA, how hard it is to get there, what it takes to build and the process shapes character like nothing else.
At least we got jeff nippard up ther
man just finished your brutal upperbody workout, so before i did it i thought i wouldnt finish it becuase i havent been doing that much volume lately any way i did it and made a 110 kg b.p pr after not doing normal benchpressing for a while and focusing more on larsen press and seated ohp and i gotta tell you, that larsen press definetly works, thank you brother keep it up you are a big inspiration .
Awesome Mustafa!!
Program hopping was a nightmare when I did it.
The basics are always vital.
Yea I finally reached past 200lb on the bench and my other lifts are coming up just as well. But I wanna take my gains higher as always.
Now I wanna reach 315, then 405. Maybe 450-500.
I know the last one is a huge goal but I'm not afraid to commit to my health.
Better to just train hard every workout than doing a program . «5x5 of 78,9% of your Max» is bad lol. As If ur not gonna recover & Get stronger from just training hard without worrying about rep set & weight schemes as a beginner
@@Djdkdkdndkzn1 on the contrary i like doing these strength programs with %1RPM because it tells me exactly what to lift instead of going by feel. I don't second guess if Im training hard enough with strength programs
@@IWantToStayAtYourHouse Good point, yet at some days you might be above your % of the strength program and at some day you will be below your % of the strength program.
If you train by feel (wouldnt recommend a beginner to use that, as they have no clue what their body is capable of) you can put in way more volume. Because on days when you dont feel like it, you will still go to the gym just hitting lower numbers but getting in the volume.
@@korcidiamond3623 Yeah good point. A good middle ground is using the %1RPM as a base indicator, then autoregulate after yuour first set. Usually after my first set I can tell if I can go heavier or need to go lighter
That’s why programs that offer set and rep ranges are the best. The best lifters always autoregulate between sets. If you reach the maximum number of reps within the given range and it felt easy, go up. If you could only do the minimum and it also felt heavy, go down.
Holy sh*t brother you're squatting in this vid. Been following you for five years and never seen you squat before 😂😂😂
Much love from sydney, aus brotha you keeping us all natty and motivated
More squats on the way 😂😂😂 and much love from Canada!
I appreciate your no-nonsense approach man. My bench has always sucked and I kept telling myself that it was due to genetics, leverages, etc. Honestly it was just a poor work ethic and ignoring the bench for the lifts I am good at (squat and deadlift). Was stuck at 225 for literally 4 years and after a 12 week block of being serious with bench more recently I'm up to 250 for a clean, paused rep.
That's crazy, Brendan!! 👍
I’m just starting to lift in my 30s. Really enjoying your videos thank you and keep it up.
Love this video Alex. Nice indirect response to bs peddlers. Basics work, save you from wasting time.
Have been watching this channel for years(on and off) and this is the first time I’ve seen him bb back squat
Thank you!!!
I thought that I always needed to find a way to shock the muscle for it to grow and over complicated my training. After months of spinning my wheels and going nowhere, I can’t across someone in my gym who helped me out and I also came across UA-cam fitness and my life changed forever
Hey Alex I want to thank u for supporting natural hypertrophy
Hi Alex, I'm a big fan of the content and am excited to see your future releases!
I'm curious about the concept of exercise blending, and find the idea interesting as I'm designing a program that rotates variations each training day and then cycles through them each week.
With so many exercise and movement variations, I'm interested in how to pick and choose certain traits to pair together for a given effect.
I'd appreciate if this was considered, and cheers from Ontario 🍁
I have rewatched this video several times because of how important it is
After being out of the gym for a while I thought I would just start off doing a bunch of different things since I would have “muscle memory” but I started off instead with the basic barbell movements again and it was a much better choice than machine and cable-hopping.
Really good video
Back 💪
To the
BASICS!!!!!
We need the basics now more than ever!!
@@AlexLeonidas facts bro 💯
i'm currently working on the basics, pushups and pullups, i do add banded rows, and curls and pushdowns. (calisthenics athlete here, saving some money for now)
also on a bulk for progressive overload.
Great vid.
My main issue with the basics has been injury. Lower back is on or off and has been so for the past 4 years from deadlifting … trap bar too. Benching was progressing well then tendinitis. I think my issue was down to focusing on increasing the weight and not time TUT. It’s only now after 4 novice years of gym that I’ve realised it and I’ve stripped down my workouts since. Loving gym now
Dude you just blew my mind, you’re a fucking genius. I never considered how me having long limbs meant I was getting more work with the ROM and stretch when benching. Completely changed my lifting philosophy. Keep up the amazing work, we all appreciate it!
Happy this changed your perspective bro and thank you!
Bald omni man talks alot about this on his channel, check him out.
Even though that's true you'll probably never reach the numbers that someone with shorter arms that never go below parallel with the ground can hit. There's a reason Alex and someone like Jeff Nippard are beasts in the bench. Can you do more pushups if you stop halfway or if you go chest to the floor? Same with the bench. By the time you lower the bar halfway, they already hit their chest with elbows in a much stronger position
@Connor Mossberg Exactly. Generally powerlifters prefer a bit of a longer arm as far as I'm aware.
Thank u Alex
Very wise for a young guy
you’re the best alex
Much love Clasick!
I am training for 6 years and my numbers are pathetic in compound lifts as I rarely do them. This video is an eye opener to me. Thank you alpha destiny for this video. Will start doing basic stuff now and will consistently do them in 6-20 reps range. Thank you. 🤜🤛
try doing them in the 5-5 rep range to begin with to maximise your strength gains in those movement patterns.
I agree. If I’d been training for 20 years and had tons of knowledge then I’d look at trying new things, but for now I think it’s best to stick to what is proven
I see so many people at my gym who can't even bench 2 plates or barely squat 250 and they've already stopped doing the fundamentals and switched to all out accessories like incline bench, or front squats and leg press, doing different things everytime they come to the gym, i always glance day to day and they NEVER make progress. Meanwhile I just keep doing the basic compounds and keep going up week to week.
I'm not saying accessories are bad, but if you haven't even built a strong base with the fundamentals then why did you stop doing them. I thank God I found people like you and NH to show me about progressive overload and how simple building muscle really is. I was a complete weak noob a few months ago and I'm already about to hit the intermediate numbers in most lifts thanks to you
Couldn't have said it better myself! I see these sticks in my gym doing 10 different hammer strength machine presses and fucking decline smith machine bs, when they should be focusing on getting their basic chest movement to new heights. Great video, as always
I train in my garage since last September. Effective, simple, brutal, and it works. I think i'm more consistent in my garage.
Agreed. Basics rule. As I have poor recovery ability due to poor digestive health, I mainly focus on major compound lifts.
All my workouts are based on weighted chin/pull up, weighted dips, standing press, deadlift, and front squats. And I am making reasonable gains in strength steadily. I am happy of my progress as I remain within my recovery abilities and don't waste energy on time wasting exercises.
Yo Alex, I’m someone whose 1rm on the bench is around two plates. About to start a strength phase right after i finish this cut and hopefully be doing multiple reps with 225. Thanks for the motivation fam
@@iangraham-white5717 thanks man! Been lifting for a few years and have done a decent job at hypertrophy training but need to improve my numbers
It just takes patience. I remember working so hard to get 225 for 1. Eventually, I was able to do it for 20 reps. You just have to enjoy the journey and stay consistent, it'll come!
Bro, what is a "plate" in kilograms?