Novice Plateaus...My Thoughts
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- Опубліковано 16 лип 2019
- My raw, honest opinions on "hard plateaus" for novice/beginner lifters.
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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. - Навчання та стиль
this guy is just amazing. no flashy intros, straight to the point and genuinely useful content.
Preciate that Vikram, real recognize
and he remained like this across the years, props to him
Please make that novice concurrent program, im sure im not the only one who would kill to have that
Bro just run a novice routine with basic linear progression. Concurrent isn't magic. You don't need it to see great results at your stage. As a beginner, take time to master the form of the main lifts. Before you have the form down it's really not even worth considering using variations.
@@Muffinfist I know, but when you're being offered a program which will guarantee great gains and it's more fun and enjoyable than normal linear progression schemes its hard to say no, plus, even though concurrent is not mandatory, its much more enjoyable than basic linear progression (at least for me), and that's what matters the most, to find a program which you can not only make progress on but also enjoy doing it and commit to for as long as you can
@@guidogarcia597 Fair enough. With any program, consistency is key. And if you find it easier to be consistent with a concurrent program because you enjoy it more than linear progression then more power to you. That said, rotating variations at the beginner stage is, in my opinion, far from optimal since you aren't giving yourself enough practice with any one lift to lock in the form. And without the form down, you're opening yourself up to injuries down the road, which means even slower progress.
Yeah I need such program. Tell me when to take a shit or how to eat with a fork for max gains
@Imanity lmao
If a novice plateaus, he probably makes all the mistakes he could possibly encounter.
Overthinking rather than keeping it simple and having a bit patience.
Been doing starting strengh and it was way too less volume for me, Nutrition was good and i have been gaining weight but not muscle, swapped to a upper/lower splitt and been making some Progress lately, but even now my bench ist stuck at 140 pounds (4x6) since a few months, meanwhile my rows and deadlifts gerting stronger...
@@datioepicplaystv2145 Starting Strength is a fantastic book elaborating the most important lifts in great detail, but isnt a good programming guide (not that it tries to, its literally the last few pages) and I think everyone with a bit of knowledge and some experience should program for themselves eventually. But thats up to you to decide if you feel comfortable enough but really not recommended for starters.
As for the bench- try something more strength focused with fewer reps like 3x3 or 5x3 and make sure youre fully recovered by your next session. You might experience several peaks and lows of how active/powerful you feel during the day, thats something you could use to your advantage. Also make sure your carb intake is on point (300g does it for me), maybe try creatine (its cheap!) and *always* stay well hydrated during the day and even increase it a bit 1-2 hours before your workout. My piss is clear as Im going into my sessions, I sometimes have to visit the toilet every half an hour, but thats what gives me the greatest performance benefits besides resting and eating well ofc.
DatioEpicPlaysTV drop reps and increase sets? A good pre workout meal/ snack helps me too
Or she
@@zizobriencavanough721 this ignorance cannot be forgiven. I choose death!
not doing facepulls is the real and only problem here.
Hahaha
You forgot one thing. Stress. Stress and anxiety or just mental stress in general will destroy your gains regardless of diet or sleep or programming.
?? What
Tyler Choncek wdym what? U can’t read?
@@nanotekgaming1956 or when your life is busy and you do other things than just wake up eat train sleep
I have that
Diet
Exercise programming
Sleep
Look at these and fix them
ONE WORD ONLY
DISCIPLINE.
Kevin Saxton This goes for everyone, not just novices
one word only, diet. Eat more, gain more.
@@Fishnchippiez Sleep is also important
@@Fishnchippiez Ummmm no... I dont think you understand how muscle is built. You equally need good training and good sleep. Tired of all this diet fixes everything bullshit
Most novices follow this magazine routines where you do a 5 day split with a million fluf and pump exersizes in a workout with 3/4 sets of 8/12 reps. They think about their body like lego and think they have to isolate every muscle viber in excistence
Word
@@AlexLeonidas speaking for myslef on the squat I was late novice, I ditched the squat shoes and reverted back to flat soles and my squat blew up maybe within a month or two I hit 140kg
Hello jason blaha
@@Roberttang20 i love squatting in flats. The only way i’ll ever squat.
Those dumbass 8-12 rep isolation workouts are why I haven't been to the gym for my entire fucking 20s. I always though it was so stupid even thought I knew nothing about lifting until I found the motherfucking holy grail of lifting in compound lifts and thats literally all I do.
For me it was overtraining. Trying to do pushups or pullups every 10 minutes. My arms started to feel weak yet I was much stronger than where I started.
This video could not have come at a better time, i saw the title and my face lit up haha
Hope this helps Kevin! Keep me updated
Same my squat and deadlift is terrible thank god my bench is going up
This is happening to a friend of mine. I can't get him to do legs at all. He's incapable of squatting and complains of leg cramps after a few sets of deadlifts with 85 pounds. The thought that he's faking it has crossed my mind several times
thats not a friend. ditch him!
he just doesn't want to workout he doesn't like it he is not enjoying it simple so he should propably stop
Tell him to grow a pair
DarcnessTrophies how old is this friend? I was able to dead lift 85 lbs when I was a 10 year old, 60 lb shrimp. There’s no way a full grown male can’t lift 85 lbs.
DarcnessTrophies find a new partner man or let him see the gains your making and just do it anyways
not gunna lie. i needed this. i hope everyone else can admit this and move forward.
I remember when I was struggling to keep pushing weight squat was about 180 bench 135 and deadlift 310 started eating abit more and it just blew up I felt so strong got me to 365 deadlift 270 squat and 180 bench. I think after watching this I have just about hit intermediate
another great video btw keep up the good work bro
I felt like you're talking specifically to me, thanks for this video, it was actually helpful!
Straight to the point no fancy editing or forcing cringe jokes like some other channels 👀 Big fan lesko ✊🏾
Just so we're clear, I'm talking about difficult plateaus, not the standard ones that are easy to overcome.
Hope this video sets you down the right path.
Actually that concurrent novice routine is a great idea. I think you should actually do that Alex. It would probably help a lot of people put to be honest.
@@jonathanouimette4720 seconded
Alex I’ve suggested to my gym for over a year now to get a reverse hyper extension machine. And now they are finally considering it. Fingers crossed
Yo man. Been watching your videos for 3 months now and I’ve benched 205 max to 235 max within 2 months thanks to you!
So true on the diet. I hit a plateau for at least a couple months. 225x4 bench 315x1 squat. Stopped gaining on basically all my lifts. Then I reaaaaally started eating. Eating as much as I could. All of a sudden, my lifts started increasing again. Bam! I had a lot more energy during lifting sessions too. I had always been lean during my first year of lifting but finally realized that you cannot keep gaining forever while staying lean. I love being lean but sometimes you have to sacrifice what you want to make progress. Once I get some more size on, I will diet down again because I like seeing all them veins.
This is by far your best look btw, beard and all. Keep it right here. Maybe just get melanotan 2 and tan?? idk
I began lifting early in 2018 with the GZCLP program and ran it for 10-12 months. I don't know whether I can absolutely say it was a plateau, but I felt frustrated with my numbers by the end of the Macrocycle. I was deadlifting 120kg at 74kg for 3x5 for longer than I would have liked. And it was always so stressful. I often resented it. I was trying to get to a 60kg push-press, but was stuck at 50-55kg. I was benching 75kg for almost two months. My squat was different as I decided I needed to readjust my form and deloaded from 100kg down to 80kg. All the while everyone around me kept telling me how easy it should be for me to progress. "Beginner's gains, Brah..."
I think what it possibly boiled down to was nutrition. I was eating a lot of calories, but probably not enough protein. I'm vegetarian and ate a lot of oats, fruit, bread, nuts, and cereal. I probably eat more protein now while consuming less calories than I did when I first started training. I'm now on around 140-165g per day at 68kg/160lb.
Currently I'm running an U/L beginner split and it's less stressful. I don't feel like crying after a session any more. Some don't experience this and it makes it hard for them to emphasise and understand, but I would cry after training sometimes. I have a diagnosed mental illness and it seemed to aggravate it more than improve it.
When I started Nippard's program about three months ago, I also dropped my body weight down to 67kg and lost a little bit of strength in the process. But I have put on muscle as well. Not a lot compared to some and maybe I could have done better, but I've improved my form on all my lifts, increased strength by a little, and I really enjoy lifting again. Soon I'll try something else as I want to get stronger again. I might give Alan Thrall's The Bridge a try, or a 5/3/1 program.
Bro you’re 160lbs…
Idk if you’re eating a lot of calories. Unless you’re a midget.
In order to progress you need to be gaining weight. Especially if you’re doing high intensity work (reps| 4-6)
Your bench and OHP are fine for your body weight (unless you’re short).
How’s your progress now?
I am also stuck on similar numbers like you with around 78 kg weight. I have recently improved my diet and nutrition and with that I would say that I should have seen a significant amount of growth but I would say that I regressed a little. I can't even hit my previous strength standards. Like wtf? I was so close to bench 70 kg for 5 sets for 6 reps. But I just can't break throught that 70 kg Barrier. I am so fucking tired of everyone telling me beginner gains and all that shit . But I am stuck. Be it my deadlift, chin ups or squat. I am stuck on all my lifts. It has been atleast 2 months since I have seen a proper PR. And even if I am seeing some progress it is on the exercises that don't really vibe with me...like SLDL. I can hit 100 kg for 2 sets for 10 reps like with not much difficulty at the end of my workout but it later affects my next session.
@@nooblifter390 Sorry you're struggling to progress. It's a frustrating feeling. When's the last time you took a deload? Is your bodyweight going up? What's your diet like? Protein?
I had a wrong concept of a plateau. I thought I plateaued because in a weight increase I could do 4 reps instead of 5. But being stuck I the same weight for months? Your advice is so correct. As a novice I feel that it is bearly impossible to be stucked in the same load for months
it can be possible. as a novice i was stuck on a 80 pound overhead press for a year. had to use microloading to get past it. it was that a 5 pound increase was too much, needed to go in steps of 2.5 or 1.25.
@rinkuhero did you try vary the rep range?
@@rinkuheroor you could have just used your brain and done more sets and reps. If you can do 5|5|5 at 80lbs but only 3 reps when you up the weight to 85 all you had to do was increase the reps.
Go for 6|5|5. Or if you’re too weak,
5|5|5|4 then
6|5|5|4.
You should not plateau at 80lbs overhead press after a year bro. I’ve been lifting for less than 2 months and I OHP 80lbs. I’m like 140lbs too 😂
My stall as a novice seemed to be related to 3 things:
* Trying to lose weight, i.e. being in a caloric deficit of 500+ calories.
* Having undiagnosed Obstructive Sleep Apnea interfering with my recovery.
* Being on a minimalist program.
please make that program that you talked about please, so many people I know would really need that. 12-15 months of complete programming, that would get you in the correct mindset for gains even into the future/
Yeah its called any popular LP program until you become intermediate
hey Alex, plz do some video about GPP, to increase work capacity, think is very important. As I understand its been done next day of lifting. thank u.
Spot on dude. word for word.
Never thought I'd see Alex's back being smaller than mine. Man, that thumbnail shocked me 😂
One thing that has helped me gotten over plateaus in your novice program is altering the definition of failure. When i was hitting plateaus, I thought of failure as complete failure where you cannot budge the weight at all. I would stop 1-2 reps short of that point but the reps leading up to that point would consist of technical form failure. What allowed to overcome my plateaus was to stop at 1-2 reps of technical failure rather than complete failure. I'm not sure if this is the intended point of failure in your novice program.
Yeah when I see these guys say 1 rep off failure. Their reps are still flying up. No way near dorian yates style failure that I can achieve. They are more like 3-4 reps off failure
Alex , i stopped having plateaus since I counted callories
This is the problem of most novices, over-/underestimating their calorie intake
Bro fucking thank you I saw your video about cardio about a week ago and started running about two miles a day and holy shit it's been a week and I feel fantastic no physical results yet but i love how it's making me feel
Happy to hear that man, awesome that it's making you feel great keep at it 👊
Please write a program for novices. Late novice here, started conccurent 4 weeks ago still trying to figure my shit out. Followed your novice program for 6 months before
How was the program like? I've been going push pull legs for 6 months, thinking about switching to full body
@@nicolasdazefilms depends what are ur sbd numbers?
@@rafathchowdury1968 What is that?
@@nicolasdazefilms squat bench and deadlift numbers
@@rafathchowdury1968 ive been following his program for a month now. Been steadily progressing except for box squat, I deloaded when that happened. But my max bench was 5x5 60kg touch and go. That was in early july. Now I do the same numbers again after plateoing, but the numbers are for pause bench instead
Needed this
this video really set my mind straight! my abs don't matter if my bench is 135! time to EAT!!!
All layed out and thank you when you do. Was thinking 3x full body bearmode wise . Idk layed out plan please.
Yo alpha destiny, keep up the great content keep it up. I do have a suggestion, can you make a video on saunas and how it can enhance or impede performance? Also, look at Dr. Rhonda Patrick's video on saunas and its longevity benefits and able to raise hgh levels
i am 6´8 350 lbs training for 22 years. last 5 years on gear. I am stuck on 200 lbs deadlift, 90 lbs bench and 150 lbs Squat. Pls help
Wth
You’re 350 lbs AND on gear but only 90 lbs bench??
Uhhhh do upright rows on leg day and you should be ok
Echnaton der IV he’s joking dummies
Matt Dieck not really funny
Alex ngl I thought I was stalling on ohp a short while ago but then I followed your advice on paused ohp and increasing sets and my 1rpm increased by a lot
where to pause? at the top or bottom? how many sets you do now?
@@krippaxxuseredarlordofthes9940 you should pause at the bottom so that it gets rid of the stretch reflex and your shoulders work more. I think in my case more sets work more (5-6 rather than 3) with low reps (5-6) with as much weight as possible also try to minimise any form of arching and really control the bar as it moves through the movement pattern.
@@krippaxxuseredarlordofthes9940 collarbone
@@krippaxxuseredarlordofthes9940 when weight is resting at the clavicle, it hurts in the beginning sadlu
@Imanity badass
My nutrition is on point. I’ve been training for 2 years now and I’m thinking about giving up. I am still very weak and have never hit the novice standards. I don’t know what to do.
how is your programm?
Get a coach?
I love lifting weights, almost a year ago I started training, in my first month I try to lift more weight than I could in overhead press and it fucked up my left shoulder, I’m a teenager and My first language is not English, so I have been asking my family to take me to a chiropractor, but because my injury is not that bad they think that I’m overreacting, I’m still going to the gym but I’m been very careful with my form and the weights that I use are very light, so I’m in a Plato rn because as soon as I increase the weight my shoulder star to bother me... it’s so fucking frustrating :c
I think there are quiet a lot of people who actually do get stuck a bit under those 2-plate, 3-plate, 4-plate standards, especially those older than 30. But overall, you've brought up very solid points and in most cases, just eating and sleeping more helps TONS! Thanks for keeping it real Alex.
5:00 We would love a program like that!
sup ppl....I found regular novice programs to be too much volume, personally...this is because I have always have had sleep issues so recovery is never a guarantee....if anyone is the same, I suggest doing 2 days per week and even being prepared for one of the days to be 'light/volume' if needed
hey alex, can you do an ashwaganda video? just looked into it because i remembered you mentioned it awhile ago. would be a good video to see. when in the day you take it, how much ect. it would be fun from a viewpoint of someone(you) who has supplemented this for awhile.
Alex I'd love to hear/read your thoughts on what I'm currently doing as novice lifter.
Training every other day so one day training, one day rest. 2 times in a row its 5*5 with heavier weights, then 2 times 5*10 for kind of volume training with lower weights. Excercises: just like in Basic stronglift 5*5 + chins on day with OHP and dips on day with bench press.
Your thoughts?
Can I switch rep range so often or should I stick to one rep rage for longer (like 2weeks-1month) before changing it?
Do your recommend benching 3 times a week? Flat and incline. Plus a few pulls for shoulder health. I Want to continue gaining strength and size, and bench is my weakest of the big 3. Delong legs and cardio each once a week btw.
What if you got a really good program, enough sleep but your diet isn’t that good. I have been stuck at around 14 pull ups for months now. I haven’t got much protein in my diet but Im at a calorie surplus.
Man this is the confirmation i need. i`ve ben training for some time. Im into weighted calisthenics as my primary then maybe a little weights, some sort of personalized crosstraining. I do 5pullups with 50% weight added, 5dips with 65% and lets say pushups with repping 8 reps with 80%. but ive been to strict with my weight, and i plateaued around here while stayng betwen 9-12% fuck it i need to eat more!
I have been lifting about 6 months, I’m 150 lbs and my bench just got stuck at 200 and my squat 290. My sleep has started to slightly decline maybe 1-1.5 hours less then normal, is this the reason? Can such a small amount of sleep loss be the cause?
hey alex do you still use minoxidil? if yes, have you lowered the dosage after growing a full beard or do you still need to use it as frequently?
hey Alex, how would you recommend doing tire flipping for cardio? doing sets for time or distance? thank you
nice video
I quite enjoy the novice programme, quick question though, is one bicep exercise enough to gain mass, since biceps are not really used in compound movements
Would love a novice concurrent periodisation write-up. I struggle to make gains in the gym and consider myself novice. Im 100% sure my diet is on point (I don't wanna sound arrogant) so I feel like it's my training that's shit. This video helped me and I'm gonna either give it more effort in the gym and see if that's my issue.
Great vid!
Hey! So I bought some Westside bands and I was wondering what cycles should I use? For example mini bands for 3 weeks, then monster mini bands for 3 weeks? And get through all the bands? Also would I use bands on max effort day?
I have been on a cut for about 3 months and have actually gained strength!! Even though ive been lifting for a whole year and a half of gaining size nd strength, YOU CAN STILL GAIN MUSCLE AND STRENGTH DOING THE EXACT SAME SHIT! I actually added about 50 pounds to my incline barbell press when i first started lifting, doubled my overhead press, and many other things are just getting stronger
What are "healthy" carb sources with not a lot of fiber, because i get super bloated if i eat 2 much fiber, i already get like 50 grams a day without even trying
Alex, have you ever had an injury and/or surgery? Going in for a labrum tear in my shoulder. Will be out a few months. Sucks
I’m stuck on 225 bench, 3 plate deadlift and my squat is a shitty 275 any advice for that
I've been stuck at 345 deadlift since 3 week, in your opinion, is this a real plateaus or something i can fix by sleeping and eating a bit more ? Keep in mind that my lower body is very strong and my unper is still novice (175 pause bench)
What do you think of running your novice program with Work out 1 being high intensity, workout 2 moderate and workout 3 volume? Do lot of boxing, mma wrestling etc and I can't lift like I used to...
Yesss please make a novice concurrent program!!!
When I was lifting for a year with my dad I had a plateau at almost 100 pounds. But I was also doing cross country and my legs were fucking smashed everytime and still hurt sometimes. This was years ago but this year I plan on busting right through that number
Hey Alex! Is there any way I could change your novice program into a two day program instead of 3? Do I just increase the volume? Or just do A B keeping the same workouts
Yea he mentioned that you can just keep shifting A and B and do the highiest amount of Volumes listed in both of them.
My ring dip game; adding a new rep every workout with 48 hours rest between each muscle group. Adding more weight each time I reach 10 reps.
I struggled with diet, could never eat enough. Still need to try really hard to eat enough... protein and calories. It’s hard man, but you have to keep trying. It can only get easier.
Yo mister Trapasprus rex! Been training for about 11 months now and starting to move in too intermediate territory. Current lifts are Bench 125kg, OHP stict 75kg, DL 190kg, squat 160kg. My body weight is 95kg and im 192cm. Any programs you who'd recommend for me?
From what weight would u say u need to start deadlifting only twice per week (SS 1×5)?
Same question about 1 per week?
Do weighted dips have carryover to bench?
Sorry if this question has been asked a million times.
It absolutely does
Hey Alex do you think that if I trained for 2 years but haven't mad gains may be just 135 incline do you think I can still use linear program
Hey Alex, could you make a video detailing your cardiovascular training? Im a US marine and I want to improve both strength and cardiovascular fitness.
How are you a marine and you need cardio advice
@@ronjeremy1232 It was about balancing both dickhead
Been running Alex's novice program for 6 weeks and most exercises are going up in weight steadily (+45kg Squat, +65kg DL +20kg Bench) but the OHP isn't going anywhere, most likely because I realized I have terrible mobility on my left shoulder. Been trying to work some mobility on offdays, but I still can't get proper form for OHP. What would you guys recommend as a replacement in the meantime?
Dumbell overhead press. I have shoulder problems as well (and the bar without any weight is heavy for me) and I do it and I have no shoulder pain at all.
Edit: Sorry I misunderstood you I thought you have shoulder pain. Sorry for that
Just keep doing it with lighter weight or machine . Mobility takes some time.
The smallest plates at my gym are 5 pounds. Any advice on how to plan progression for my barbell movements? Like if I'm running your novice program for example
Buy micro plates, they are super cheap compared to larger plates
Doing alphas novice programme but I feel like I should be doing more exercises and reps or sets etc should I stick to it or change anything or add anything?
I did all of these lifts on my first try but I plateaued at an 85kg bench and slowly got up to a 90kg one. Is that a too early plateau? I weigh 65kgs I’m very light.
I’m 5’5 and 155 lbs, and my bench was been plateaud at 225 paused for a year now.
I have a 70 inch reach (usually a 5’5 guy would have a 67 inch reach), so is it possible that for my body weight I have reached the intermediate stage?
Btw I’m not shredded, I’m like 12-13% bf
My DL is very weak in comparison to my squat and Bench, should I be worried about that or...
Hey Alex, I've been lifting for almost 3 years consistently now but I can't get past 80kg for 5 reps on the bench, I'm 5ft6, 149lbs (18-20% bodyfat I think). I've been stuck at this weight and reps on bench for over a year and no matter how much volume or intensity I add it doesn't help. I train every body part for 12-20 sets a week and I based my workouts off of Steve Shaws "Power Muscle Block System" and using a push/pull/legs split. Any advice on how I can improve my bench or on another program to follow? Thanks .
Do less volume.
Hey Alex, Im curious on how much more muscle I could put on my frame and how much stronger I could get. I weigh 130 pounds, 5”3 and have been lifting and tracking my diet since I was 15. Currently I bench 185, squat 225, deadlift 335, I can do around 14 pull ups in a single set. I’d consider myself around 13-14 body fat and I feel like my frame doesn’t have much more room to grow, but hey what are your thoughts.
how old are you? and did you make progress ? because i am in a similar situation
How are you?
I don't understand plateaus. I mean, I eat at a caloric surplus and every two weeks between my calesthenics and weight lifting.
Rather if it's dumbbell bench press, or pull ups. When things run smoothly for me I increase the weight by five pounds. If my body weight increase then it's basically time for me to watch my macros and bump up another 200-300 calories to fuel my muscles.
Is there anything I am getting wrong?
Maybe eat more protein
lol I have been stuck on a 135 bench for 3 month and I am a novice :P I felt attacked by Alex after watching this.but you are right, I am still eating the same calories because I am afraid of gaining weight (ex fatty here)
Yeah the biggest contributor is mostly nutrition
eat healthy, train every day like bugenhagen
Eat good wholesome carbs and you won't get fat. That is what is so freeing from eating plant based. I make brownies out of dates and black beans. Black beans my friend. Black beans
@@littlebcally1 True, brown rice and black beans is a meal I can easily put down to add more calories for the day.
@@noonespecial6938 Thanks for the advice guys, I eat at max 200 grams of carbs per day, that must be my main problem.
problem is the diet(food) is expensive as f, at least in my country so its hard to get that part right at all times
Cheers for the video alex, helped a lot. I always had an issue with bench and squat but my deadlift seems to be on rails to 4 plates. Squat got stuck at 2 plates for 5 reps and I’m a little confused since my bench is coming up to that mark also. Any advice (or explanation) for a gym idiot per chance. Cheers my man. Btw im 6’3” with a reasonable wingspan about that width also.
Try more leg volume/variation. Do you front squat? You're probably in your own head with 2 plates on squat
I can't figure out the barbell bench press no matter what I do. I don't know what to do.
What would be Intermediate Standards for calisthenics(dips,Pullups)?
Ive been working out for a year and my bench is at 55kg, not quite 135 pounds yet. Am I still a novice, I have gained a good amount of muscle most of my friends are saying although I'm still quite weak compared to most peopl eon the internet.
Should I go on an intermediate program?
Oliver Beck how old are you? How much do you weigh?
You have no business doing an intermediate program. Until you can bench 225Ibs/100kg you are still novice IMO. I'm stuck at 95kg and it's a pain lol
Alex I’m benching 245 and my inclining 225 and I don’t squat or deadlift what do you think I should start of at, and how should i get the perfect form
Look up how to squat and dead lift vids. There’s tons out there. Start withh the bar and practice until you have good form. It’s boring but you’re laying the foundation down for huge numbers down the road.
Add weight when you get your form down. You’ll know what you can handle as long as you try your hardest
Fuck man you are so amazing bro, i trained for like a whole year couldn't even bench a plate i was that skinny fat no abs that didn't eat well now i found out about your program and started eating good and counting macros i'm halfway the novice part in like 3 months lol i'm fucking flying thanks to you man
Alex pls give me a concurrent novice program pls i beg you make it!
pranza* you don’t need to do concurrent as a novice just run a linear program for a bit
What the guy above me said. Run 5/3/1. You have varying rep ranges and are basically free to choose your accessories
Real talk Alex! Guys don't understand muscle is hard to build but fat is easy to lose. Being in a moderate calorie surplus whilst training hard is key. Yes you do gain a little bit of fat. But once you cut slowly, you keep the majority of that new muscle and strength only drops slightly in my experience.
They make their own programs or change good ones from others, thats the problem with novice lifters
My progress became really slow when I hit a 10 ft broad jump. I still try to improve as much as possible. I guess I am officially an intermediate
I am 5’2 ; 125 Lbs . 190 BP , 200 SQ and 305 DL. Probably should make a switch ?
Man look I’m in a weird situation, I’m a 5’4 17 year old at around 54kg my dead is 140kg squat 110kg and 70kg bench. My rep maxes are like so hard to move, idk if I’m novice anymore especially on the deadlift. I’ve been working out for nearly 2 years
yo man those numbers are really impressive and maybe if you gained a bit of weight you could easily surpass them, because yu are really light weight right now
Would love to see a plateau video for advanced lifters
Alex what’s your thoughts about doing intermittent fasting while trying to up your numbers? Does fasting affect your strength gains?
If your sleep and food intake is the same then no it has no negative effects.
I can deadlift 4 plates, and squat 3, and my weighted chins are at 72.5 for 5x5, but i cant bench for shit, still cant hit 225. Even when im eating enough it goes up obscenely slowly, like literally 1 rep per workout even though im only doing like 155-175 lbs. so am i an intermediate for pressing? it just seems like everything else is way ahead of my pressing
1 rep per workout is insane. If you are benching 170x3x5, you would be benching 170x3x30 within six months. lol
I just did a physique update could you please rate it for me ?
I blamed genetics for my calves until i started jogging with minimalist shoes and doing lunges and calf specific stretches in the gym. They arent big yet, but my pants got a lot tighter suddenly
Just started lifting (full-body) plan was to do a novice program , Basic barbell lifts om Mondays , Wednesdays and Fridays but I'm too sore to train today on wednesday from Monday's session. Will This be a usual thing?
Goes away... your body just adapts, just warm up more when you are sore
He Alex I am novice at most free weighted exercises but on machines I am a intermediate so does that man my physique will look like a novice or intermediate because I have a really hard time judging my physique
I wouldn't say I've plateued but I have slowed down greatly, im not adding 5lbs per workout anymore, it's now coming like 5lbs every 2 weeks. So I'm still increasing just not as quickly.
That’s not a plateau. You’re pretty much getting your noob gains at that point.
10lbs a month is solid. You’ll take your bench from 135, to 225 in less than a year
I have an irregular heartbeat. Been going to the gym for a year now and have made a good body Transformation.
Do you Think the irregular heartbeat could be a disadvantage for building muscle?
Bro, see a doctor. I'm sure having an irregular heartbeat would make it harder to build muscle