Teen Standards, Volume, Heavy Training (Q&A)
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- Опубліковано 7 вер 2024
- 0:04 What are good strength standards for a 15 year old?
1:06 If I bench 265 pounds squat 330 and deadlift 405 what I should I focus on? I’m 17 and 145 pounds at 5’8 training for like 2 years but took 5 months off over the two years...linear progression is still working.
2:25 What do you think about straps for novices?
3:18 If you get stronger on Pendlay row and stiff leg deadlifts would my deadlift go up without training it?
4:17 In your honest opinion do you think limb dominace is better then torso dominace or vise versa ?
5:18 Do you have to follow a program to make gains? If you just focus on your weaknesses you must still make gains right?
6:25 Are you familiar with the cube method by Brandon Lilly? If yes, what do you think of it?
7:17 Do you think the 1000lb club is a good indicator for intermediate stage? My deadlift is my weakest being only 365, but I'm still in the 1000lb club. Any thoughts?
8:14 Hey Alex, should you lock out at the bottom of a chinup/pullup if you have hypermobile elbows?
9:05 Do you think it's possible to build a good physique by doing incline bench, bent over rows and RDLs? While being able to progress to a maximum weight of 60 kgs?
10:53 Alex. I do strongman conditioning for my GPP. I just bear hug heavy dumbbells and walk back and forth. Is it possible that carry too heavy? I do get a great cardio workout from it however he next day my Lats and forearms are on fire.
12:13 I get good results combining volume and intensity in the same workout instead of doing it on different days. Thoughts? I do P-P-L
14:39 Hey Alex if I ditch the regular barbell squat for front squat do I miss on much? Or would I need to incorporate more movements to compensate?
16:21 6’4” and rack pulls above the knee feels a LOT better than deadlifts. Can I just do rack pulls for back strength or do I need deadlifts? I’m way too tall for conventional to feel comfortable.
18:08 Hey Alex what would be a minimal amount of arm wrestling training you could do a week so that you could beat 99percent of people exception for people who primarily train in an arm wrestling fashion
19:11 Best way to effectively progress on flat bench without using bands or strange techniques?
21:09 Do thick forearms and wrists help with keeping tight on a heavy bench?
21:30 What’s your opinion on Kinobody’s 3 day week training program and interment fasting?
23:00 Hey Alex, when using bands everyday (connective tissue work?) e.g curls and pushdowns every day for muscle growth and/or recovery, how do I know which strength of bands to purchase and would I use the same ones for growth/recovery work (high reps?)
24:18 I only have 300lbs at my home gym and I just Deadlifted that today for 1RM , how can I still do deadlifts
25:22 Hey Alex, if I recall you expressed a negative attitude towards upper/lower splits. Regardless if I'm mistaken or not, I'd like to hear your opinion on them. Are they effective?
26:24 I know you do not like 10x10 unless you’re intermediate/advanced, but what do you think about heavy, low reps (3x3, 5x1) for the intensity session?
27:42 I want to get some resistance bands, but I don’t know which brand should I buy, I only want it for shoulder and ankle mobility
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0:04 What are good strength standards for a 15 year old?
1:06 If I bench 265 pounds squat 330 and deadlift 405 what I should I focus on? I’m 17 and 145 pounds at 5’8 training for like 2 years but took 5 months off over the two years...linear progression is still working.
2:25 What do you think about straps for novices?
3:18 If you get stronger on Pendlay row and stiff leg deadlifts would my deadlift go up without training it?
4:17 In your honest opinion do you think limb dominace is better then torso dominace or vise versa ?
5:18 Do you have to follow a program to make gains? If you just focus on your weaknesses u must still make gains right?
6:25 Are you familiar with the cube method by Brandon Lilly? If yes, what do you think of it?
7:17 Do you think the 1000lb club is a good indicator for intermediate stage? My deadlift is my weakest being only 365, but I'm still in the 1000lb club. Any thoughts?
8:14 Hey Alex, should you lock out at the bottom of a chinup/pullup if you have hypermobile elbows?
9:05 Do you think it's possible to build a good physique by doing incline bench, bent over rows and RDLs? While being able to progress to a maximum weight of 60 kgs?
10:53 Alex. I do strongman conditioning for my GPP. I just bear hug heavy dumbbells and walk back and forth. Is it possible that carry too heavy? I do get a great cardio workout from it however he next day my Lats and forearms are on fire.
12:13 I get good results combining volume and intensity in the same workout instead of doing it on different days. Thoughts? I do P-P-L
14:39 Hey Alex if I ditch the regular barbell squat for front squat do I miss on much? Or would I need to incorporate more movements to compensate?
16:21 6’4” and rack pulls above the knee feels a LOT better than deadlifts. Can I just do rack pulls for back strength or do I need deadlifts? I’m way too tall for conventional to feel comfortable.
18:08 Hey Alex what would be a minimal amount of arm wrestling training you could do a week so that you could beat 99percent of people exception for people who primarily train in an arm wrestling fashion
19:11 Best way to effectively progress on flat bench without using bands or strange techniques?
21:09 Do thick forearms and wrists help with keeping tight on a heavy bench?
21:30 What’s your opinion on Kinobody’s 3 day week training program and interment fasting?
23:00 Hey Alex, when using bands everyday (connective tissue work?) e.g curls and pushdowns every day for muscle growth and/or recovery, how do I know which strength of bands to purchase and would I use the same ones for growth/recovery work (high reps?)
24:18 I only have 300lbs at my home gym and I just Deadlifted that today for 1RM , how can I still do deadlifts
25:22 Hey Alex, if I recall you expressed a negative attitude towards upper/lower splits. Regardless if I'm mistaken or not, I'd like to hear your opinion on them. Are they effective?
26:24 I know you do not like 10x10 unless you’re intermediate/advanced, but what do you think about heavy, low reps (3x3, 5x1) for the intensity session?
27:42 I want to get some resistance bands, but I don’t know which brand should I buy, I only want it for shoulder and ankle mobility
What do you think about Eric Bugenhagen training system?
AlphaDestiny great bro
Currently lifting on an U/L program, benching once a week. My bench is only 165lbs for 5, training for 7-8 months, and i am stuck for 3 months. I am eating 3500 calories, sleeping 8-9 hours and no stress. Should I bench twice a week? Or any better advice?
AlphaDestiny yo Alex, I’m 15 and bench 315x2. Do you think some day I could hit 600 with gear?
AlphaDestiny I am 16 years old I been training for almost 2 years now. my bench is currently 200lbs at 150lbs 5,8 do you think I can get 225... and less than 2 months..and what are things that I should consider.. thank you
Good standards for a 15 year old?
800lbs Deadlift
405lbs Bench
600lbs Squat
10 rep max.
Those are good only if you're injured
For a warm-up bro lmao what are those puss boy numbers
Nikul Patel I’d say it’s pretty common for new borns after a week of training in the womb to be able to lift that, I find he’s very weak for his age. Disgusting.
My daughter does that on her off days
That 145lb 17yo is an absolute tank
Jay Gwaney need to do a meet and smash some records and cut to the high 130s to smash those too
Yea he sure is.Huge imaginary tank.
What happend to the ”how to look like” Series? I really liked it and would like to see more!
This is where comments go to die
🙌 Thanks Alex! 💪
Always improving!
the bun and beard combo is gonna look sick!!!
Hey Alex I’m 12 and I can deadlift 735lbs for 4 reps, is that good?
It's okay for a beginner but keep training!
That’s pretty decent, I’m 10 and deadlift 855 for 10 reps
Lmao this thread
enor D troll
Hey Alex could you explain how to make an extended fast while minimizing muscle loss?
Should someone train while fasting in that way? Thanks!
It's an interesting topic and I don't mind discussing it. But I want to ensure that the viewers want this video before I address it.
AlphaDestiny Thanks for the reply!
I did an 129 hours fast as an experiment and I can provide you some information about this. Those interested email me at gioueem@gmail.com
God damn it Alpha, I was leaving home to hit the gym and I see this...
Alex do a video either showing or talking about your dead stop bench. Like how you program it, how many sets and reps. If you have covered this already please disregard I haven’t been on tube as much
I'll likely make a full video on it
AlphaDestiny awesome my dude
Would you ever do a Bodybuilding competition? (Natural or local at least) You already have a very good Physique and have experience managing the diet for cutting.
Also, you’re often compared to Jeff Nippard, and he’s a WNBF pro.
Hey Alex, what do you think of Omarusif recently upload? He says that natural lifters should have an arm day.
i miss the gym
Oh I miss the gym
golly
Any chance you can make a video on how to optimise leg drive and power in bench? i.e go through foot position, how far apart and whether flat footed, as well as the arch grip width etc.
do you seriously buy that a 17 yo who been training since he was 15 benches 265 at 145lbs? hell no
Yassin Hassan ive seen that done by an 18 year old 152lber in person. Prolly just had shit form or is genetically superior. Likely both, or lying m.
u can get a 225 bench within 6-12 months, 50lbs on bench in a year as a novice nothing hard
If he’s been serious about it believe it’s possible. Tons of variables come into play as well.
he mentioned he was 5'8 as well
Is it 1RM or what can somebody tell?
Thank you bro I’ve been training for 1 year or so I used to train for 7 days a week for an hour.You know the casual bro split.Now I do full body 3 times a week.Am 16 now.My deadlift is 205lbs and sumo is 215lbs I can go heavier but I haven’t tried it yet.My squat is 185 for reps, I can do 195lbs for 1 rep when I hype myself up but my max for reps is 190lbs for squat.My bench sucks ass I don’t like the movement, but I can do 125lbs for 4 x 5.But my incline dumbbell press is 100lbs, you know 50 lbs in each hand.I love the movement a good ass stretch.Am 145lbs.I don’t really know if this is good for a teenager like me.But I want to get stronger and when am older leaner.
I'm 15, lifting since I was 13 and a half, and I squat 225, bench 165, deadlift 305 at 145 and 5'8. I'd say those are good standards for the first guy
Orthellen that’s really good bro I started training a year ago and am 16 and I can only squat 185 for 5x5.My bench is 125lbs I just started though I usually do dumbbell chest presses for 50’s.And deadlift 215lbs.I wish I could’ve started Sooner probably would’ve made more gains.Keep up the awesome work.
Orthellen dude you’re a beast
Brandon Brozosky i wonder why boys from 13-16 and men in their 40's have to always tell their age when making a comment?
Good work! I’m 14 and on a similar level on the bench press, but not the squat or deadlift 😬 (haven’t trained legs properly until recently.)
Good job man I just turned 8 and your numbers inspire me. I currently bench 220 at 100 and 4'1.
Do you think the muscle mass (not leanness) of the men’s physiques division can be attained naturally?
Regardless of whether David Laid is natural or not, how would you recommend getting as close to his physique as possible as someone with similar starting proportions as him.
Push your numbers on bench and squat. Pull ups and shoulder press are secondary lifts. His shoulders are his best body part and in a video from a couple months back he did 30 lb lateral raises with no swing. Aim to get that as well.Even though he deadlifts a lot, the squat should be the primary goal for quads and glutes
cosmicalian thanks for the advice man
Q&A: I store a lot of fat on my legs so the look really big compared to my upper body even if my squat is just 90 kg. Should i stop training them and focus on upper body and some deadlifts?
zu cc You lucky man. I store all my fat in my stomach, chest, and back.
Same man. Stopped doing squats and dls because of this
Hey alex, i’ve broken my right arm what are your recommendations for at least keeping leg gains while not being able to use one arm? don’t want to lose too much squat and deadlift strength.
ItzHippo please answer as I am dealing with the same issue
Goldynsilvahh struggle is real :(
I had a similar problem but it was my left hand so I just put up with the pain
quanda0831
Q and A August 31
HAHAHA YOU CAN READ HAHAHA
I was gonna say that's how he labels his videos but you laughing works too
I personally think he's leaving Easter eggs for his notification squad 🤣
It's qanda0831, notification squad!!
Do you think neck rotations(twisting) with bands will build size on the side of neck just as well/better than lateral flexion? Or are they just beneficial for athletes? I am a combat athlete so I’ll do them anyway but still curious.
Great qna Alex! Hello from Windsor Ontario!
Much love from Montreal!
Size gains on bulgarian lite compared to bodybuilder type program?
Strength is generally sizr as a natural. Bulgarian lite you get stronger every day. So what u think
WhoDatGuyJ yes but a large portion of the strength gains is neural adaptations. I know how it works I’m wondering alphas standpoint
Should I cycle the slingshot in and out of my training ? I have a labrum tear in my shoulder and the slingshot allows me to press/dip significantly more weight. Will my training become reliant on it eventually? Been using for every push workout for past two months
What are your thoughts on OmarIsuf's recent video on why natural lifters should have an arm day?
Thanks Alex
*quanda* squad
Yoked Slav it is QANDA! Are u squating with your heels up like a western spy?
When is the best time to train the neck? Directly afteror few hours after an upper-body workout or on restdays? And will a neck training affect my next training in a negative way?
Definitely my favorite UA-camr, inspired me to go bear mode at 17
Does it look good though
Harry Smith agreed but I’ve been lifting for almost two years now and have a good enough muscle base to where I look decent at a higher boy fat, not overdoing it I just like being the biggest dude at my school
Trust me lol, when you have big shoulders, traps, back, and arms, no one will care about your abs.
You'll look like a monster.
Hi alex,i really wanna know is it significantly harder for a 15 year old to make good gains?
Do you have any tips for strength/muscle imbalance. When I’m benching the right side of my chest is smaller and weaker and I tend to tilt the bar towards that side. I still get the bar up but the bar path is inefficient and I can feel I’m losing reps.
Is there a point where it's useless to try and use linear periodisation? Say a lifter who has been fluffing around for 3 years or so. Could he knock down his lifts and try to linearly progress?
This is what i do 4 times a week. Dunno if its good or not
3x4 chin ups
3x4 push ups
3x4 scapular pulls 5s hold
3x4 over head press
3x4 aus pull up
Core work - plank/ russian twist
3x4 squat
+ face pulls, band pull aparts n shoulder dislocations
Any1 with more knowledge see any flaws
16 btw
Looks good but I'd increase the volume. 3x4 is a bit low, up the reps homie
@@AlexLeonidas thanks Alex keep up the good work
Don't try to do the same amount of reps for every exercice. Pushups will be way easyer than pullups so you will need to do more reps.
Im 25 percent bodyfat but i can still se a blurry six pack in really good lighting, does that mean that i have really good ab genetics?
Majed Al-Oskan I had a dexa done a couple of months ago, i scored 25,7 so there’s that
i hit like for that cat
What are your thoughts on incorporating fasting (
This seems counter intuitive
Harrison it does but i mean the calories still equal out.
@@inesrosales9241 yes i know but i don't see the benefit of doing this
Harrison im not saying its any better or worse then a normal surplus everyday tbh i see it as calorie cycling throughout the week, by the end of the week its still the same thing.
Q&A Question:
Yoo Alex!! Thanks to your NE program, I can now bench 245lbs from 185lbs, Squat 300lbs from 255lbs and Deadlift (Trapbar) 405lbs from 355lbs. I train by doing full body twice a week with 2-3 times a week of home workouts while rotating variations/movements every 3 weeks. I'm actually planning on competing in my first powerlifting meet next year in April. As I train for it, should I just stick to my current twice a week training? Or do you recommend upper/lower split? I'm hesitant on the upper/lower split because of the GPP scheduling.
Excellent gains bro! For powerlifting the upper/lower template will serve you better IMO. But keep in mind NE is not a powerlifting program
Thanks, man!
Alex brah you take creatine?
Hey , what do u think about jen Thompson???
Hi Alex, I perform neck work 3x per week, but have found the movement for neck curls to be far easier than neck extensions. I assume to not cause an imbalance, I need to keep the weight and reps the same to build both, even though I feel like I can increase for the curl, but not necessarily the extension yet. Opinion? Thanks.
Billy Redrup you should be able to curl more than you extend
What do you think of sitting on a bench rather than on the floor for a z press? I saw it in your bench video and was wondering about your thoughts on it.
It must be easier because your feet are on the floor and ass on bench... if theyre on the bench its harder.
Alex, have you ever thought about joining the military?
I'm 16 years old, and i just do my compound movements (Bench on a push day) then I move onto accessories. I dont follow a program and have gotten exceptional strength gains.
Traevarn Ryland at our age doing anything once we are using progressive overload will lead to gains. The only question is how optimal it is. If you don't enjoy a strict programme and you are making gains without burning yourself out by all means do your thing. I occasionally wait too long before upping the weight so just make sure you are auto regulating carefully.
Hey alex what do u think about only leg presses and splt squats for good quad and hamstring development??
you'd be missing out on hamstring development
@@Bionistar i am doing full body 3× week doing 4 sets of legpress on workout a and split squats for workout b.
What can i do to bring up the hamstrings as well?
try deadlifts/romanian deadlifts, glute ham/raise, leg curl, etc. As long as you're hitting the hamstrings as much as your quads, you should be fine.
Hey, Alex. When doing the 3x1 how much should the rest be between sets? Thanks!
3-5 minutes
The problem with people saying they lift X amount is not really knowing if the have good technic?Is it assisted or unassisted and so on.. too many people say they squat X but I see them, they are performing quarter squats and someone assisting from the back..totally unreliable unless they hit a comp test...
Hey Alex, my gym doesn't have any squat racks, so if I want to barbell squat I need to use the Smith machine. Last week, going medium weight on the machine, it knocked my back out and on other weeks it hasnt felt as effective as free weight. I know my squat form is fine, Ive checked over and over again. Should I quit squatting and replace it with accessories like goblet squats?
You collaborating with Phil again anytime soon?
You talked about 3 day water fasts in a recent video..... can you please give info on how to structure training around this, and how to break the fast properly?
I've just started 24hr fasting 1 day a week with the intention of working up to 3 day fasts once per month. I'm on a mass gain phase though and want ti increase size and strength so I'm in a suprlus on all other days....
I've always been doing 3x3s for box squats and deadlifts on a fullbody split. It's the perfect rep range for me to go heavy, low enough volume for 3x/week frequency, and still have gas in the tank to not hinder my other movements.
I do 4 x 5 for heavy lift just grind that extra rep lol
How do you manage your time? I can rarely if ever do all the things I am supposed to during the day. I do execute my priorities, but that still leaves a lot of work to be done.
Can you implement any kind of Arm day into Jason Blaha 5x5? Omarisuf has recently started adding arm days and his arms are blowing up so just wondering if it’s possible
Hey Alex, how can I get my deadlift stronger? I’ve been lifting for about a year and a half and It seems to be my slowest progressing lift as of the past few months. I train nearly everyday with a slit of, legs, biceps/back, and chest/triceps/shoulders and no signs of over training. I’ve been stuck on 405 for the past three months while my squat and bench have increased from 350-365 and 225-235 using the 5-3-1 method. Thanks for the awesome content
Relatively speaking your deadlift is your strongest so I wouldn't worry. My numbers were almost identical to yours 11 months ago. 235 2 rep Max bench, 315 1 rep Max squat and a beltless 405 deadlift. What I've done is focused on heavy squats and volume bench an and upper body in general. My squat is almost at 405 now an my bench is rapidly surging into 275-285 range even though I took a 6 month+ break from squats and almost no heavy bench days. Your deadlift while rusty will benefit massively from adding 80-100 lb to your squat an cranking out some rows an pull ups.
Joseph Bouchard what is the 5-3-1 method?
Do you still agree that we should only have one cut and one bulk cycle a year, so we don't mess up our hormones?
hey alex, i’m 17 years old 6’2 and 155 pounds. i have a max bench of 180 and a max OHP of 110. I was wondering if this ratio is good. i wanna know if i need to work more on my OHP or bench. My shoulders have always been lagging and the past 5 months i’ve been specializing my program around my shoulders. Is this ratio good or should i keep specializing on one of them
Hey! Could you write/outline an intermediate and advanced program that follows up on your novice program that is about general strength training for casual and recreational lifters? I'm mostly confused about which lifts to choose to do if you are just a casual lifter.
How to achieve Mike Tyson physique? Is it possible?
Mike Tyson doesn't even look like he lifts.
He means younger mike Tyson obviously.
You and vegan gains are the only UA-cam’s who speak the truth!
Yo Alex, I’m 16, 163, and deadlift 455, do you think I’ll be an elite level deadlifter by the time I reach my 20’s?
YOU ARE THE BEST!!!!
If all other factors are equated such as protein intake carb intake total calories etc. Do you think people who do intermittent fasting while on a cut retain more muscle mass than people who follow a regular cutting meal schedule.
Hey Alex what do you think of a novice running DUP / Block periodisation
I’m 17 been going for 7months but starting to get bored of following the same programme for 4/5 weeks straight where I could rotate exercises and intensity every workout (whilst still hitting everything I did previously following a full body workout)
Amaan Ahmad lmao my dude get that will up hustle.For a year I trained 7 times a week with the same program and it works for me.I changed it though.Just increase the intensity like you said but take your time.
I have tiny fingers and my thumbs lack the MCP joint, which means no hook grip so straps are needed for people like me
Hey Alex, what do you think about rotating movements weekly on the Texas Method instead of doing the same ones every week? For example: box squat/front squat/free squat for the squat and pause bench/touch-n-go bench/dead bench for the bench. Thanks!
Front squats gave me sciatic nerve damage on my left side many months ago because I have scoliosis. I can zercher squat or low bar squat pain free though.
I have a very small wingspan compared to my height (I'm 6'2 and my wingspan is only 5'2) and most pulling from the floor honestly feels like hell. I literally can't do pendlay rows and even conventional deadlifts feel bad. trapbar deadlifts with high handles seem to work fine tho. I'm still a novice and only ever want to be a recreational lifter. what rowing exercise do you think I should perform? do you think my anthropometry would allow me to ever excel in a lift? #QA
What are your plans now for the future alex? are you gonna keep getting lean or bulk up now?
Keep maintaining this weight of 160-165 while raising my pound for pound strength. Then when the winter comes around I'll probably bulk up again. But right now I'm enjoying the lean gains
Can I train my Biceps thru Chinups everyday in NE? Or do u suggest forearms and neck to be trained?
What are your thoughts on doing rear delt flies and side raises at home on most off days for delt size.
MrStinkels I say go for it
Can I build big forearms with calisthenics just using hanging progressions(towels,one arm etc)?
Hey alex whats up ! For this coming Halloween (2018) I want to dress up as Bane, from dark knight, I am 6'3 tall and weight around 185-190.What exercises and eating habits do you recommend to look like the character as close as possible. P.S. I been fasting for a long time so Im used to it 16 hrs easy! Thanks!! From San Diego #backgoals
where I can submit my question? .. the links aren't working
Have you seen the movie «what the health» on netflix? What do you think of the paleo diet and an animal based diet in general after watching it?
What's your opinion on the bench pull?
Eric Macpherson what’s the bench pull? Never heard of it lol
Thanks for no neck training questions..If I see more questions on neck training Imma throw up in my armpit
Haha no problem :P
You guys are the one asking the questions after all. Guess many got tired of asking neck questions
The fck is with this strength? I'm 6'2, 20 years old, 170 pounds, and I can only squat 235lbs for one rep. I'm training for only 3 months.. but for real 405 squat and 315 bench for a 16-17 years old? The fck..
Hello alpha I hope that you are well. I wanted to know if you always made owed fullbody and trick of exercices by muscles you advise ? And for a muscle in weak point ? Thank you in advance for has you answer, continuous so :)
Should i drink coffee before gym instead of bying a preworkout?
Yes. This is what I recommend if you want a little boost
Hey Alex, I'm working on more weighted pull-ups and chin-ups. What's your favorite rep scheme for trying to increase your one rep max? Also, I'm having trouble locking out the movement. I'm doing negatives and holds with the lat pull down right now. Do you recommend any other exercises to help with the lockout? Thanks.
How to apply concurrent periodization to 3 day a week upper body sessions?
You do a heavy,light,medium setup and rotate the movements as usual
Yo Alex, can one build big shoulders and general strength without overhead pressing? Instead just doing lots of landmine and incline pressing as well isolation for rear and side delts plus bench, squat and deadlift with associated accessories for general strength and hypertrophy.
Can progressive overload on an exercise for a muscle build that muscle?
Venkat Vijaykumar dude I just started overhead training, before I started overhead pressing.You don’t need it.Thats for general strength
Hey alex, i was thinking about running your novice program. Ive been lifting for a few years but i am knowhere close on the numbers listed in it. I had always been Avoiding squats and deadlifts all together. I was
Wondering if i can use a modified overhead press, because a standard overhead barbell press is always resulting in shoulder pain. Or should i focus on shoulder mobility before doing any overhead pressing.
thoughts on wrist wraps and elbow sleeves for bench? advantages and disadvantages and at what stage would you recommend implementing them?
Hey Alex,
I visited your site and your programs look very informative and effective! However I was wondering what you would recommend starting off with, Naturally Enhanced, your novice program, e.t.c.?
P.S. Thanks for all the work you do.
Depends on your training experience. If you consider yourself to have beginner-level strength, my novice program is what I recommend.
Greetings Alex, my hamstrings are very sore after deadlifts. I've been training for 2 years, I pull at least once a week. I perform stiff legged and conventional on lighter weights and sumo on heavy (sometimes I pull of the blocks). My form is good, I follow powerlifting parameters, maybe a better warmup or mobility work could help?
What do you think about training back and legs (the big muscle groups) on Monday and Thursday and training Chest, Shoulders, Arms and Neck (the small muscle groups) on Tuesday and Thursday. I prefer the recovery with this system over the traditional upper/lower system because Deadlifts are more back than legs in my opinion. Also, you can't do any bent over barbell rows, t bar rows, meadows rows etc on your upper day if you have hamstring/lower back DOMS from the day before. I got the idea for this system from George Leeman who would do all his Deadlift accessory work in one session, essentially back and legs.
I do upper/lower, for the back all I do is pretty much pull-ups and seated cable rows. 0 legs implication in these movements. Also I find my back to recover much faster than the rest of my body (I remember Alex also saying this, not so long ago), so even if in the lower day I hit traps and lats because of pulls, I don't have any problem the next upper day.
And always do static stretching right finished your workout, it helps a lot in getting rid of lactic acid
Just my 2 cents 😎
I used to run a Push/pull split very similar to this, Except I did my biceps and Legs on my Pull days.
What do you think of this full body set up pros and cons ext
Mon. Thursday's
Sets 3-4 3-10 reps
Front squat
Wide grip chins
Flat bench
Incline dumbbell press
Behind neck press
Barbell curl or ez bar
Close grip bench
Wrist curl
Calfs
It's actually quite close to the Naturally Enhanced Program but that's only the intensity day u got there
Jason Hargreaves you are going to skip the calves every time
Hmmm maybe I'll do calves 1st I really like this guys system allows great balance in life and freedom to do martial arts or other things
You're doing too much imo. Also 4 presses, one pull. Pulls and presses should be balanced for good posture and shoulder health. Should be 1:1 one pull-one push.
@@3Runner95 should I add some rows
Hey Alex, how far should one keep their shoulder blades extracted if they're kind of a real flexible guy? Contortionists like :)
I have a decent nice form, progressing good and no problems whatsoever.
When which part of ur back hits the bench is to far? Or what's a measure to aim for it.
Thanks
Yo Alex, How can I avoid shoulder injury with benching twice a week and doing throwing sports like handball 3 times a week? Btw I have injured my shoulder every season for 3 years in a row.
Barbell Row a lot. Do facepulls with bands, face pull apart with bands every workout. Your set
Alex how could i structure a 2x per week workout plan with mixing weights and calisthenics together?. At the moment im training 4x per week weights mixed with calisthenics plan but since im getting prepared for my senior phase exams that are coming up soon im having even less time to workout and have to decrease frequency. How could i possibly combine weights with calisthenics with a volume and intensity day 2x per week for progress and muscle gains ?
just turned 18 training for a year and a half
Weight -150
Bench - 230 ( ik it’s ass 😂)
Squat - 405
deadlift - 315 (ass as well because i never deadlifted till last few months)
Fag Fagertson Calls heavy lifts ass that 70% if the population couldn’t do
Hey alex, lets say you want to increase your bench with concurrent periodization. Do you need to perform the bench press on both the intensity day and volume day? Is the same applied for other exercises? IM a bit confused becuase I watched your last workout vidoes and you performed the bench only on the intensity day and the overhead press only on your volume day. Thanks
Hey Alex, I've never done farmers walks but would like to start. However I'm not if my gym has heavy enough dumbells. What is a good weight to aim for? Also do you think that using gloves would make your forearms stronger because it would be more difficult to hold the dumbells ?
Hey Alex, I have a serious question for you! Do you think if you sleep more then what your suppose to, you’ll begin to loose muscle? I heard this according to bodybuilding UA-cam channels.
Awesome Brother
What is your opinion on the Starting Strength diet? What nutrition plan would you recommend a novice?
Alex, I need to train for 3 months in a commercial gym with horrible equipment. The barbells are hollow, short, thick and wrapped with rubber with no finger mark. Can I keep or increase strength using machines? Dumbells only go to 32 kilos. Please help.
What does sugar have on performance in the gym?
As in processed sugar? You'll probably get energy from it especially if you mix it in a smoothie, but for health this is a terrible thing. I recommend you never buy table sugar ever again