I missed the notification for this video because I’ve been on a AlphaDestiny binge for the last several hours XD. Alex has THE best fitness channel on UA-cam.
That guys channel is based on doing random ass variations of an exercise for the sole purpose of being different and unique. Half the sh*t I’ve seen on that channel leaves me asking “wtf is he doing?”
1) 0:21 Focus on compound movements, use Isolations to fix lagging Body Parts AFTER your Compounds 2) 3:39 10-20 sets per body part per week with 8-15 or sometimes up to 20 reps each set close to failure or failure for OPTIMAL growth (35% to 75% of 1RM) 3) 6:03 Don't go high volume on exercise with bad Stimulus to Fatigue Ratio (e.g. Conventionel Deadlift). Rather go high Volume on RDL or Good Mornings and high intensity on Deadlifts 4) 8:16 Full range of motion, partial reps have a place in isolating some muscle groups 5) 11:24 Emphasize on weak points directly
This is probably one of the best video you have made love that you keeping real, Alex what do you think of the Chanel natural hypertrophy on youtube he seems pretty good i Would like to see a collab or a conversatio of natty training and mindset, Keep upp the good Work
This is what I teach people I train also. So many girls boyfriends give them stupid information. One girls was a powerlifter and told her that was the best way to lose weight was to powerlift and cardio was the worse for losing fat. The guy trained for 4 years and was only benching 250 I trained for 4 months and was benching 270. She also trains her booty and legs twice a week. I told her best friend don't listen to her an not to worry about build atm since weight loss is our focus and to focus on building muscle before you incorporate booty band work since we don't even have a booty yet to work on.
to be honest, my legs could definitely be bigger. my upper chest is a little lacking. rear delts are small. now that i think about it, my arms are pretty tiny. traps could use some work. back could be more shredded.
Everyone already knows that compounds are the way to go, that going from 90 lbs bench to 500 lbs is the way to go. But the question how do you get there? We keep doing the compounds but we stall at nowhere near close 500 and eventually regress.
Potential question for your next Q n A. Alex, what are your thoughts on the pandemic skyrocketing workout equipment prices, Barbells, weight plates, dumbells, ect. And when do you think the prices will go back to normal? Thank you in advance! 💪🏻🙂👍
I built a home gym and just hit it every day, I don’t have a routine or any workout plan. I just show up and do whatever I want and it’s always fun. If you do it like this it will always be motivated.
And on the topic of calves, there was a guy in highschool who's calves were the size of his thighs. He didn't train, didn't do sports. But he had an "athletic" untrained build. His thighs were regular, his calves were on steroids. They weren't ripped, they were just massive. It was the weirdest thing ever. From that I understand genetics and the power of it. This must be similar to why apes and gorillas are just jacked to the shithouse without actually lifting, why some of those cows are yoked to the gills. It makes me think, why aren't more humans naturally like this?
Humans in comparison to apes and other animals have more slow switch fibers in the muslces. That leads to smaller and weaker muscles but much more endurance. Thats why long distance runners look "normal" and streght athletes looks like freaks... We are built to endurance training.
Some on point information here, too much bs on social media and everything and unfortunately those who don't know better simply follow it. Great vid man🙌
I think you might have a slightly different definition of what a minimalist program is about. Its supposed to be minimalist as far as the exercise selection goes, not minimal volume. For example you can do a high volume minimalist workout consisting of purely compound bodyweight exercises.
Alex i need help big time. Bodyweight 90kg . Max ohp 90kg. But worrying thing is my max bench is only 115kg I can't get past that weight . My ohp seems substantially high to my bench. And that's a strict ohp too
@@popcornto6032 end of every workout i do cable external rotations to keep my shoulders healthy but I think that's the reason for the strength and size of them
People natty or not,jus lift&eat... Look at strength as what it is simple adaption to a weight load. You lift with any type of progressive overload,you get stronger. Whatever your pace,the more natural the progression the more likely you are to keep it. These are mere children talking about something that takes decades to learn effectively. Now this kid is trying to simplify something he only been doing right for 5 years. Good luck with your progress guys. Jus remember the slick talker that has all the answers is often wrong. Every man over 40 or 50 reading this will understand what I mean. In your 20's you think you know... In your 30's you start to realize you don't. In your 40's you start learning again. By your 50's if you dont know it,it too late!! This little guy is jus as bad as the rest,he jus talks faster&is more confident bout his single mindedness. Enjoy YOUR progression!!!
1) Focus on compund movements 2) 10-20 sets per bodypart per week with 8-15 reps each set close to failure or failure for OPTIMAL growth (35% to 75% of 1RM) 3) Dont go high volume on excercise with bad Stimulus to Fatigue Ratio (e.g. Conventionel Deadlift). Rather go high Volume on RDL or Good Mornings and high intensity on Deadlifts 4) Use Isolations to fix lagging Body Parts AFTER your Compounds 5) Get stronger overtime
@@GuillaumeLeValiant First of all, the lats aren’t the only muscles in your back and the pull-up is a compound exercise for exactly that reason. Secondly, you’re not gonna lose any lat gains just because they aren’t constantly under tension. Quite the opposite actually since full ROM pull-ups incorporate a weighted stretch at the bottom. Trying to isolate the lats on pull-ups is absurd.
100% agree. It always blows my mind how people with decent physiques (people who built that physique with compounds) all of a sudden start promotig fluff stuff. Its almost like theyve forgotten what made them big in the first place. And of course thats not the case, they are doing it for various reasons, but I can assure you, their goal is not honest help... Id say dont try to copy what great athletes are doing right now. Its not gonna take you anywhere. You should rather aim to copy what they did to get to the point theyre at now.
True af They did bench press before, and got a damn big chest. And then they ask the others to do cable fly, bcs its ez as fuck. The newbie do that for the rest of their life, and they will say "i have a bad genetics"
Aint gonna lie i was 205 lbs dropped to 168 lbs just by isolation workouts and 1 hour jump rope build a great body just started doing compounds and now building a solid foundation!😅
Bro, I always agree with pretty much everything you say. You're my favorite YT channel because you preach the truth. With cardio, volume, rest, training biceps and such...it's just all on point. You're the hero for training and programming the world didn't deserve. Btw, I know which person on instagram you're talking about and it's absolutely ridiculous how someone like him can have 1+ million followers and you (who people SHOULD be listening to) not even close.
I've been training naturally since I was about 12 years old. 29 now, and this advice is spot on. Focus primarily on compound movements for growth. Certain muscle groups especially the lateral deltoids or side parts of the shoulders need isolation work, but for the most part, compounds should be the bulk. A lot of fools like to think calves never grow...well you addressed it man, these guys simply don't work calves at all, or leave it as an after thought once a week which is simply not enough. Keep up the videos man, you've become in my mind, the most informative bodybuilder out here on youtube not trying to sell us bullshit.
Well i agree with a lot of what your saying, but calves can only grow to a certain extent same with forearms. I can name hundreds of bodybuilders that have issues with growing these two body part. Heck, they're even on Steroids yet still limited to growth in these areas so what chance to naturals have?. Your wrist, ankle size, bone density, and muscle insertion has a lot to do with how much you can develop this therefore genetics plays a big role in forearms and calves especially.
@@ishfaqshah1727 Nobody is saying you will make crazy gains but the chances are if you have never worked your calves you can still gain 1-2 inches on them by working them yes there are limitations but thats no excuse to neglect it. 1-2 inches doesn't sound like much but the difference between 14 inch calves and 16 inches calves is insane.
@@gravemind6536 Yeah sure if you've never trained them before they'll grow but very slowly, to add 2inches maybe a few years and then you'll struggle to grow anything past that if at all anything. I agree it doesn't mean to neglect them.
Where do I email you for a custom plan? I sent a request in your website but I'm not sure if I entered it correctly or you just havent had a chance to go over them. Would really appreciate a reply as I'm trynna make those calisthenics gains.
Hey Jeremiah, you can email me directly at alex.alphadestiny@gmail.com or use the form at outalpha.com/contact Will go over the request when I can, cheers!
I'm pretty experienced in Bodybuilding and I have to say this guy gives really good information. In summary, compound exercises and focus on strength gains. Once you have those strength gains use isolation to maximize and mold the shape of your size. Or period of strength gain and periods of sculpting as you gain weight.
@@fu8141 Lee looked better than him at 14...100% natty. Using mostly bodybuilding techniques!! Lee mesomorphic tendency minimum 5 out of 7,this guy maximum 3 out of that same 7... You guys have found a false prophet. You will see,by age 40 ALPHA destiny will be singing a whole different tune. Dont hold on to every word of such a young guy. You can't even get good at sex in the time he's been lifting&everyone does their best to be the best at sex!! Man this guy... Lee Priest tho??🤣
Not bad information at all, I just think maybe doing partials most of the time focusing on muscles rather than joints and muscle hypertrophy rather than strength makes the most sense. Muscle tends to recover in 2 days where joints closer to a week. My plan is to do a 4-day upper/lower split weekdays doing partials focused on muscle hypertrophy, then full-body strength training once a week. I'm not entirely new to training or anything as far as actually doing it, but I've grown up doing manual labor so that's partly why I haven't been huge into training and exercise until recently, but I've been following and researching it a lot over the years. Totally agree about compounds being the most important foundation and what you should start with, then moving to some isolation once you've done compound exercises, and also starting with what's lagging behind the most. Another reason is I've gotten really serious about health and diet anyway, and realized you hardly need extra calories to build muscle as a natty, so it's not like I have to sacrifice food quality in favor of cheap calories. I definitely have the patience and discipline for it, I just have to do it. I did for a few months but I have to work more on personal things first like kratom addiction affecting sleep too much, I work 2 jobs one unloading semi trailers at UPS so it's easy to over-train when I'm training between jobs and not sleeping enough so I had to stop for now. I was forced off it cold turkey during lockdown and was sleeping about 2 hours a night for 2 weeks, started training shortly after I was able to get kratom again after lockdown, I probably should have just focused on quitting while I was ahead. Even with kratom I can't really manage more than 4-5 hours of sleep a night, I need to get over the addiction totally. I know 'natty' is basically not using gear or TRT, but I'm not even using creatine, basing diet on high quality animal foods and lots of red meat which is naturally high in creatine so it works. Low quality animal foods can be bad for hormones, diet is so important as a natty, not so much if you use gear or TRT to offset the negative impact diet and other lifestyle factors can have on hormones. That's one reason using gear is so unhealthy to begin with, but even most natties aren't as healthy as they could be, being natty should be more focused on health, especially hormonal balance. But natties tend to use anything that technically makes them natty that will give them an edge, when focusing on health might actually be best. I'm not against supplementing at all, magnesium and vitamin D3 are important and pretty necessary these days, vitamin D3 oil on skin and especially the balls really helps. It's just that supplementing should be reduced as much as possible and done properly as needed. Not to mention realizing I have great genetics and it's not too late being 35 in a month. I've been up to 167lbs at around 15-17% body fat just doing farm labor so I've got muscle memory on my side, but I'm 145lbs now so I have a ways to go lol. Definitely leaner, but I lost a lot of muscle because at the time I didn't care that much about maintaining muscle I didn't really need. A more extreme way to increase testosterone naturally is raw animal testicles, but you can get that in Ancestral Supplements Male Optimization Formula, Frank Tufano had a supplement that was all beef testicles for the same price though and sells raw testicles.
@Workout Clips TV I don't think people understand that science is an abstract concept that in theory existed long before man, people confuse science with the scientific process, and forget that scientific studies usually can provide strong evidence for things but shouldn't always be taken as fact. And likewise, lack of scientific research shouldn't be taken as meaning something is bullshit. There's a reason vegans insist 'science' is on their side, even though science as a concept has been around far longer than mankind and being vegan wouldn't even be possible without modern advancements transporting produce around the world year-round and supplements, so 'science' doesn't support veganism in the sense that they think it does. It seems more and more like 'science' is being used to brainwash people that blindly accept it as 'fact' and corrupted scientists know this, just like doctors with no actual training in nutrition(even registered dieticians are mostly useful idiots like Abbey Sharp) knowing people will assume they know anything about how diet affects health. The healthcare system only cares about increasing lifespan, even if doing so actually decreases health, like terminal cancer patients who could be healthier but die sooner, live longer but being sicker from chemo. People think humans these days are healthier because life expectancy is higher. Lifespan wasn't shorter in the past because people were unhealthier lol.
Guys and gals and everyone else, I can't hammer home enough how important recovery and reducing stress are. Last year I was snowed under with stress, trying to do way too much in my personal and professional life, while still training three times a week along with multiple martial arts classes. My system collapsed under the strain and now three sets of twenty bodyweight squats makes me sick and I can't recover. Fatigue is real, it will wreck you. Recover and find ways to relieve your stress! I'm living for the day I recover and can lift weights again without getting ill for days afterwards. Take care of yourselves.
@@ben2346 Hey dude, thanks for asking! So, it turns out - along with everything I said above - someone at work passed glandular fever onto me, and that's just a whole mess of a disease. It doesn't change what I was saying, though, because once you get ill with that, post-viral illness is really easy to catch. If you get ill with flu or something, don't "Get on that grindset" and feel you need to make up for lost time. Look after your heart, look after the rest of your life - missing a week, a month or half a year of training is nothing compared to what I've been dealing with. I haven't been able to do a session of weights since 2019 - I can do a couple of sets of curls with 7kg and that's more or less my full routine, which would have been part of a warm up before. Do not strain yourself and feel you need to compete with anyone if you get sick. Relax, recover, and get back to fitness in your own time.
@@noone-pg4lr Sadly, I have to report my health has not improved, and perhaps never will. Chronic Fatigue Syndrome has no cure. That said, I'm happy 99% of the time. While it's a shame that fitness and martial arts have been taken from me, I still have countless other joys and can expand my life in totally different fields. Still wish I had sick guns, tho...
I went from minimalism to adding low back and ab work, grip work, calves, biceps. The end result was I stalled all my lifts as a newbie, cut out everything and went back to only compounds, I’m adding weight every workout again pretty much. I’m reintroducing low back and abs though.
Yeah i think a strong core is super fucking underrated, my core is weak and i feel and notice it every single day in every aspect of my life. Core is a must.
Wait so what do you recommend for someone who just started going to the gym 2-3 months ago? Completely remove isolation work? I currently do compound lifts at the beginning of my workouts and then continue with isolation (PPL 2x a week = 6 days a week)
iReppo I recommend since you're probably still a novice to run AlphaDestiny's novice program. I'm running it rn and going good. the dude saying remove all isolation idk what he's talking bout most likely case he was doing MOSTLY ISOLATION and over complicating stuff. you want to use COMPOUNDS AND ISOLATION in a simple linear progression program as a novice (which is in the novice program).
Alex sound advice as always. Much respect. So I got my bench to 265 and my overhead press to 176 , from 198 and 135 since may this year. Always on the grind
@@imsmoove4life relentless , just keep hitting it . I alternate my sessions between strength and hypertrophy , my one rep max on bench in may was 198 I can now do 209 for 8 242 for 3 and 265 for 1
4:30 I remember years ago alex used the "quack" censoring effect, had me rolling. Please use it more bruh it added such a funny edge to this video without overdoing it
I started doing dips recently and added weight for the first time today for 5x5. Felt great, and doing them bodyweight only after the weighted sets gave me an awesome chest mind-to-muscle connection. Gonna see how far I can push this exercise, dont skip your dips bros!
@@tvhead7074 Will keep that in mind! Havent had any shoulder discomfort so far. Ive been through that shit on the flat bench before, dont wanna go there again 😂
5:50 Alex I do 6-8 sets of 15-20 reps for my bis and tris after most workouts where I do 3-4 compound movements is this too much volume for a novice - intermediate.
6-12 sets per week will do. For example if you workout twice a week do 3-6 sets. Its sufficient. As long as you recover youre all good. Add sets if feeling good.
@@hambaliwoubarry7031 The actual posture where your muscle's develop, e.g. growing huge traps with kyphotic posture is just ugly, vs growing huge traps with proper thoracic extension, the muscle grows off you instead of growing and pushing in you (foward head posture).
Yea, for example, some people are in desperate need of stretching routines in their workout regimens but they neglect them in favor of weightlifting routines that are screwing up their postural integrity to begin with
Alex your tip about focusing more on your weakest links is very under spoken in the online fitness community but such a powerful tip. Very informative & entertaining video 💪.
I've just started going to the gym and I've begun with Jason Blaha's 5x5. Do you think this is a good program to build mass and strength fast or is there a different program you think is more effective?
The guys who preach isolation exercises claiming they get optimum results are often on PED's. Plus who actually has fun doing primarily isolation exercises? The pure difficulty level of a moderately heavy bench, a heavy deadlift, a heavy squat is the most motivating.
@@genesis2894 I'm not saying that isolations are useless. I'm just saying that for a majority of lifters compounds are the bread and butter, with isolations being the glass of milk on the side.
@PatriarchMV I'm not saying to get rid of isolations all together - that's dumb. The reason my bench, deadlift and squat have improved are because my cable row has been going up - the upper back being an important muscle in all three. I just think that, like Alex said, a good base with compounds, even if it's minimalistic, is a must have.
I wish there was information like this 12 years ago when I started lifting. I’ve always done sets of 10-15 on conv deads and low bar squats. My hips and low back have a shitttttt load of wear and tear from this.
Great video! I remember a time when people thought you only did extreme partials. I’ve heard you talk about the PROM method, do your old opinions on this still hold true? Love the channel, keep up the great work brother.
How to look like Mike Tyson in his prime? That would be an interesting video to watch. How to combine calisthenics/weighted callisthenics with some yolk building? Appreciate the content. Thank you. Stay blessed.
Using this for home gym it works good OHP Day: 1 Barbell Overhead Press: 3-5 Sets x 4-8 Reps 2 Dumbbell Row: OR Cable Row 3-5 Sets x 6-10 Reps 3 Weighted Dip Or Swiss Bar Bench Press: 3-5 Sets x 8-12 Reps 4 Lateral Raise OR Cable Lateral 5 Barbell Wall Strict Curls: Heavy 3-4 Sets x 5-8 Reps SUPERSET WITH Skull Crushers Light 3-4 Sets x 10-15 Reps 6 Forearm Wrist flexion:+extantion 3-5 Sets x 8-12 Reps Squat Day: 1 Back Squat OR SSB Squat: 3-5 Sets x 4-8 Reps 2 Lying Hamstring Curl OR Good Mornings 3-5 Sets x 6-10 Reps 3 Bulgarian Split Squat 3-5 Sets x 8-12 Reps 4 Weighted Neutral grip pulls up 3-5 Sets x 4-8 Reps SUPERSET WITH Weighted Calf Raise 3-5 Sets x 10-15 Reps 5 Cable Upright Row: 3-5 Sets x 10-15 Reps 6 Low Back Hyperextensions OR Revers hypers 3-5 Sets x 10-15 Reps Bench Day: 1 Bench Press: 3-5 Sets x 4-8 Reps 2 Pendlay Row: 3-5 Sets x 4-8 Reps 3 Incline Dumbbell Bench Press: 3-5 Sets x 6-10 Reps 4 Single Arm Dumbbell Overhead Press 3-5 Sets x 6-10 Reps 5 Rear Delt Raise 3-5 Sets x 10-15 Reps 6 Cable Incline bench Tricep Pushdown OR JM Press heavy 3-5 Sets x 6-8 Reps SUPERSET WITH Incline DB Curl light 3-5 Sets x 10-15 Reps Deadlift Day: 1 Deadlift 3-5 Sets x 4-8 Reps 2 Weighted chin-Up 3-5 Sets x 6-10 Reps 3 Barbell OR Cable Shrugs 3-5 Sets x 8-12 Reps 4 Front Squat OR Sissy Squat 3-5 Sets x 8-12 Reps 5 Inverted Rows 3-5 Sets x 8-12 Reps 6 Neck flexions Neck extantion 3-5 Sets x 8-12 Reps SUPERSET WITH Weighted Sit-Ups 8 to 12 Reps 3 to 4 sets)
Yo Alex, 6 months to get ready for BUDs. Background: heavyweight powerlifter/ D1 Football player. Gyms cosed, im thinking high volume bodyweight 3x week (pullups, dips ,pushups...) and running everyday. Help me out bro!
@@ClassicPhysique27 dropped 10 kgs and im way better at pullups dips pushups and running but the psychological part of what’s coming man the abuse my body and mind are gonna get i have no idea what’s gonna happen
@@tylerriggs95 yeah definitely, I've been using his cues for biceps and calves. I get a great connection from those. But his approach to muscle hypertrophy is too experimental, to say the least.
Hey man I recently just started doing rack pulls on 4 x 10 volume using 30 kg barbells. 40 kg is the heaviest weight i have right now. Should I try to reach 5 x 20 on the rack pull or wait until i get heavier weights? Hope you see this man
The thing with the youtubers is they're showing their advanced workouts, not the beginner, much much more compound focused routines they did as beginners
Start ur workout with the Bench Sqaut or deadlift progress weekly/ monthly on those compounds. Then for the rest of the workout perform accessory movement and get dat pump. Boom. For most people this is the best thing you can do
But why should I believe you and not the other 1000 Fitness YTBers that say smth different? Cuz you say so? there was no scientific evidence in this video...
Isolations don't lend themselves to testosterone and growth hormone release, as far as I know... This is probably why Christian Bale did 3 sets of heavy squats before any focused upper body work - in preparation for his role as The Dark Knight.
Actually switching from heavy/low reps to higher volume with lighter weights made a big difference to me. Reps were the key actually. Not everyone wants to powerlift.
Dont agree on the full rom. I think if you push more weight in a slightly shorter range i think you can grow even better. Sport sience is not as sientificaly sound as one thinks and incomplete not to speak of that most of this "scientists" are D-Tier scientists and methodology is often total garbage. Hopefully this will improve and get more complete.
Can someone clarify a couple things for me. He says to focus on the compound movements then says to focus on bringing up lagging body parts ie arms. In my experience compound movements are torso dominant so wouldn't focusing these make the disproportion worse? Also he said Mike Mentzers high intensity low frequency isn't optimal yet many would consider his training twice a week to be high intensity and low frequency.
Why do people still push the high volume for hypertrophy thing? Those studies are junk. So many naturals are getting the best results they've ever gotten with methods by Jordan Peters and Paul Carter. As long as frequency, volume and intensity are balanced it's not really going to matter what you do. If you train hard enough you don't need more than 2 sets per exercise.
I can't believe how people do 4-5 fucking push or pull exercises in one workout lmao. They ain't even doing that shit for real. If they did they wouldn't do more than 2 pull/push exercises per workout
For me it’s my arms too. Fuckin sucks. Compared to my arms, my chest, and legs are massive, and my shoulders and back is average, and then garbage triceps and biceps for size
Bro youre not a bodybuilder. Bodybuilding is about getting as lean as possible while being muscular as possible simultaneously. Youre fluffy year round ive never seen you lean by any bodybuilding standards. 12% is trash for BB.
Hey Alex, I'm a steroid user for like two years, and training like the way you teach on your videos speeded up my progress substancially... So, Idk if naturals should be getting advice from steroid users, BUT, about training, steroid users should get advice from good naturals, because if a natural can do it that way, well... thank you for everything.
@@Dankdalorde curiosity and I'm always looking for improvements in every aspect of my life, and I got this thought, that maybe the roid users that I know do things that kinda work because theyre on roids, and because its working they dont see the need to change (dont change what isnt broken), but these things maybe are not optimal, and if a natural can do that even better than a lot of roid users, that maybe is the way, just logical thinking. I got into using PEDs because I wanted faster results, and going beyond what is possible naturally, If I can do ANYTHING that is comfortable to do (I dont use tren anymore, and I probably never will again), I will surely do that, so I experiment literaly everything that I think is capable of becoming a tool in my fitness journey, and keep what is useful
I don't agree with him on full range of motion on the bench, look up his video on the floor press, he is basically doing a bench press on the floor because his arms are short and upper frame is big. I have extremely long arms and a smaller upper frame. If i touch my chest i go way to deep and feel it ib my shoulder
ALPHADESTINY... Hey Alex I've commented before, hopefully you see this! Just want you to know that you're an inspiration to me and I dare say so many others too! you've been my motivation while going through depression... your videos are awesome and I thank you for the good content and for keeping it real. Love all the way from England 💪
The answer is clear. Weighted swimming is the way forward
Tbh this doesn’t sound like a bad idea at all. In HS waterpolo we used to hold on to each others ankles to train swimming harder lol
@@corunga6465 You won’t float, that’s how people die in movies.
Anton Gallo Causing more drag would be the way to go. No ankles weights lol
hmm.. What about swimming through a more viscous liquid. Dangerous, maybe, and hard to set up, but I see it working.
@@derbistheeternal2947 Honey swimming!
I missed the notification for this video because I’ve been on a AlphaDestiny binge for the last several hours XD. Alex has THE best fitness channel on UA-cam.
Bro his content is so easy to watch
My man!!
I've found Dr. Mike Israetel has the best content in this domain. Especially his arguments on MEV, MAV, and MRV.
Facts bro
@@AlexLeonidas Was about the comment this, you and Dr. Mike are the only no BS channels on youtube when it comes to strenght/hypertrophy!
I smell Ryan Humiston is getting blasted😂
I mean Alex ain't wrong
That guys channel is based on doing random ass variations of an exercise for the sole purpose of being different and unique. Half the sh*t I’ve seen on that channel leaves me asking “wtf is he doing?”
He's on stuff and very experienced, he can get away with crazy shit
I feel this but I couldn’t remember his name 😂
Do you guys think he's natty or no?
Didn't know you preached High Volume Training Alpha Destiny. You gained a new sub.
1) 0:21 Focus on compound movements, use Isolations to fix lagging Body Parts AFTER your Compounds
2) 3:39 10-20 sets per body part per week with 8-15 or sometimes up to 20 reps each set close to failure or failure for OPTIMAL growth (35% to 75% of 1RM)
3) 6:03 Don't go high volume on exercise with bad Stimulus to Fatigue Ratio (e.g. Conventionel Deadlift).
Rather go high Volume on RDL or Good Mornings and high intensity on Deadlifts
4) 8:16 Full range of motion, partial reps have a place in isolating some muscle groups
5) 11:24 Emphasize on weak points directly
Waiting for the specialization videos Alex, I'm glad you are putting effort on those.
Thanks for keeping it real, cheers from brazil!
This is probably one of the best video you have made love that you keeping real, Alex what do you think of the Chanel natural hypertrophy on youtube he seems pretty good i Would like to see a collab or a conversatio of natty training and mindset, Keep upp the good Work
Great vid as usual bro
Love this dude's candor.
I don't know about the constant tension thing... But I've been adding isometrics and they work 💪
Isometrics are the shit! Research backs it up too, strength gains radiate 15 degrees in all directions 💪
This is what I teach people I train also. So many girls boyfriends give them stupid information. One girls was a powerlifter and told her that was the best way to lose weight was to powerlift and cardio was the worse for losing fat. The guy trained for 4 years and was only benching 250 I trained for 4 months and was benching 270. She also trains her booty and legs twice a week. I told her best friend don't listen to her an not to worry about build atm since weight loss is our focus and to focus on building muscle before you incorporate booty band work since we don't even have a booty yet to work on.
Going to try attaching bands to my neck harness. Another great tip I learned from Alex years ago is to do reverse hyperextensions on my bed. Thanks!
My bench is 240 and I look no closer to being yoked. Is there something I’m doing wrong?
to be honest, my legs could definitely be bigger. my upper chest is a little lacking. rear delts are small. now that i think about it, my arms are pretty tiny. traps could use some work. back could be more shredded.
Everyone already knows that compounds are the way to go, that going from 90 lbs bench to 500 lbs is the way to go. But the question how do you get there? We keep doing the compounds but we stall at nowhere near close 500 and eventually regress.
Leroy got up to 10 to 15 for his and tris eventually. Crazy volume, but he was a mass monster.
Potential question for your next Q n A.
Alex, what are your thoughts on the pandemic skyrocketing workout equipment prices, Barbells, weight plates, dumbells, ect. And when do you think the prices will go back to normal? Thank you in advance! 💪🏻🙂👍
People don’t realize there’s literally tension during the weighted stretch part 🤯
9 sets of same muscle but 3 different exercises? Or not
That's fine brother
I built a home gym and just hit it every day, I don’t have a routine or any workout plan. I just show up and do whatever I want and it’s always fun. If you do it like this it will always be motivated.
yep
I wanna start training for one arm pull up. My weighted pull up 1 rep max is +60kg. My bw is 93kg, 193cm tall. How often should i train?
this guy knows the key to life is balance =) stronk stronk
Looking skinnier each day Alex
what about swimming in a very viscous liquid??
And on the topic of calves, there was a guy in highschool who's calves were the size of his thighs. He didn't train, didn't do sports. But he had an "athletic" untrained build. His thighs were regular, his calves were on steroids. They weren't ripped, they were just massive. It was the weirdest thing ever.
From that I understand genetics and the power of it. This must be similar to why apes and gorillas are just jacked to the shithouse without actually lifting, why some of those cows are yoked to the gills.
It makes me think, why aren't more humans naturally like this?
Humans in comparison to apes and other animals have more slow switch fibers in the muslces. That leads to smaller and weaker muscles but much more endurance. Thats why long distance runners look "normal" and streght athletes looks like freaks... We are built to endurance training.
Do You Add Overhead Shrugs Into Your Lifts Alex?
Make your weakness your greatest strength? Idk I heard that somewhere.
Some on point information here, too much bs on social media and everything and unfortunately those who don't know better simply follow it. Great vid man🙌
Yes new vid
I think you might have a slightly different definition of what a minimalist program is about. Its supposed to be minimalist as far as the exercise selection goes, not minimal volume. For example you can do a high volume minimalist workout consisting of purely compound bodyweight exercises.
What kind of pull up/dip bar set up is that at 7:33?
Alex i need help big time. Bodyweight 90kg . Max ohp 90kg. But worrying thing is my max bench is only 115kg I can't get past that weight . My ohp seems substantially high to my bench. And that's a strict ohp too
@@popcornto6032 I'd say im unlucky lol my shoulders are like boulders but my chest is a sheet of paper 😅🤣
@@popcornto6032 end of every workout i do cable external rotations to keep my shoulders healthy but I think that's the reason for the strength and size of them
People natty or not,jus lift&eat... Look at strength as what it is simple adaption to a weight load. You lift with any type of progressive overload,you get stronger. Whatever your pace,the more natural the progression the more likely you are to keep it. These are mere children talking about something that takes decades to learn effectively. Now this kid is trying to simplify something he only been doing right for 5 years. Good luck with your progress guys. Jus remember the slick talker that has all the answers is often wrong. Every man over 40 or 50 reading this will understand what I mean. In your 20's you think you know... In your 30's you start to realize you don't. In your 40's you start learning again. By your 50's if you dont know it,it too late!! This little guy is jus as bad as the rest,he jus talks faster&is more confident bout his single mindedness. Enjoy YOUR progression!!!
What did he censor at 1:10
"This is your foundation,. not your isolations"
Spitting bars
Isolated foundations.
Is the pun intended or .. ??
You mean, spitting bar-bells???
1) Focus on compund movements
2) 10-20 sets per bodypart per week with 8-15 reps each set close to failure or failure for OPTIMAL growth (35% to 75% of 1RM)
3) Dont go high volume on excercise with bad Stimulus to Fatigue Ratio (e.g. Conventionel Deadlift). Rather go high Volume on RDL or Good Mornings and high intensity on Deadlifts
4) Use Isolations to fix lagging Body Parts AFTER your Compounds
5) Get stronger overtime
sounds good
6) EAT
6. Pushups pullups everyday
@@smurf88 Do not forget to sleep. Also very important.
Find your BMR and eat either maintenance to build muscle or slight deficit to lose fat
Alex: 0:06
Roidheads trying to market their training programs to natural lifters: *angry uneducated noises*
ur everywhere man
Says the guy who does half-rep pull-ups because «CoNsTaNt TeNsIoN»
@@nikolaswirz4022 It actually is better for building lats.
@@GuillaumeLeValiant First of all, the lats aren’t the only muscles in your back and the pull-up is a compound exercise for exactly that reason. Secondly, you’re not gonna lose any lat gains just because they aren’t constantly under tension. Quite the opposite actually since full ROM pull-ups incorporate a weighted stretch at the bottom. Trying to isolate the lats on pull-ups is absurd.
@@_Sam62 From that comment it's clear that you are the nauseating little man. Very bitter.
“ You are only as big as your weakest link”
Omar Isuf, VitruvianPhysique, and everybody else with small calves:
*sweating intensifies*
100% agree. It always blows my mind how people with decent physiques (people who built that physique with compounds) all of a sudden start promotig fluff stuff. Its almost like theyve forgotten what made them big in the first place. And of course thats not the case, they are doing it for various reasons, but I can assure you, their goal is not honest help...
Id say dont try to copy what great athletes are doing right now. Its not gonna take you anywhere. You should rather aim to copy what they did to get to the point theyre at now.
True af
They did bench press before, and got a damn big chest.
And then they ask the others to do cable fly, bcs its ez as fuck. The newbie do that for the rest of their life, and they will say "i have a bad genetics"
I sense a bit of Ryan Humiston in this comment
@@alfiannevy6988 and you can see from early 1900s physiques that pressing overhead only did not develope good chest
Aint gonna lie i was 205 lbs dropped to 168 lbs just by isolation workouts and 1 hour jump rope build a great body just started doing compounds and now building a solid foundation!😅
MONEY MAKES A MAN DO STRANGE THINGS. but they forget that they have to live with themselves 24/7
Focus on performance. Looks will come as a result. End of discussion!
Yep
Yup
I concur!
You already know!
@TheTonyD absolutely! that's why i train for strength, i love getting stronger and hit prs
It’s so simple but we will have to keep repeating ourselves for our whole lives 🤷🏻♂️
Bro, I always agree with pretty much everything you say.
You're my favorite YT channel because you preach the truth.
With cardio, volume, rest, training biceps and such...it's just all on point.
You're the hero for training and programming the world didn't deserve.
Btw, I know which person on instagram you're talking about and it's absolutely ridiculous how someone like him can have 1+ million followers and you (who people SHOULD be listening to) not even close.
Who is he talking about?
@@ricardocarvalho4346 that's what I'm wondering too.
Simeon panda?
My man, thank you very much! And you know what's up.
People like to entertain themselves, rather than educate themselves so they could get results as a real natural.
I've been training naturally since I was about 12 years old. 29 now, and this advice is spot on. Focus primarily on compound movements for growth. Certain muscle groups especially the lateral deltoids or side parts of the shoulders need isolation work, but for the most part, compounds should be the bulk. A lot of fools like to think calves never grow...well you addressed it man, these guys simply don't work calves at all, or leave it as an after thought once a week which is simply not enough. Keep up the videos man, you've become in my mind, the most informative bodybuilder out here on youtube not trying to sell us bullshit.
Well i agree with a lot of what your saying, but calves can only grow to a certain extent same with forearms. I can name hundreds of bodybuilders that have issues with growing these two body part. Heck, they're even on Steroids yet still limited to growth in these areas so what chance to naturals have?. Your wrist, ankle size, bone density, and muscle insertion has a lot to do with how much you can develop this therefore genetics plays a big role in forearms and calves especially.
@@ishfaqshah1727 Nobody is saying you will make crazy gains but the chances are if you have never worked your calves you can still gain 1-2 inches on them by working them yes there are limitations but thats no excuse to neglect it. 1-2 inches doesn't sound like much but the difference between 14 inch calves and 16 inches calves is insane.
@@gravemind6536 Yeah sure if you've never trained them before they'll grow but very slowly, to add 2inches maybe a few years and then you'll struggle to grow anything past that if at all anything. I agree it doesn't mean to neglect them.
Oh you training over 15 years that's a good can i show your transformation or your naturally body(no homo)
@@ishfaqshah1727 he’s not a bodybuilder but ok
'YT fitness cycles, we see trens come and go' , see what you did there
I can’t come on tren
Where do I email you for a custom plan? I sent a request in your website but I'm not sure if I entered it correctly or you just havent had a chance to go over them. Would really appreciate a reply as I'm trynna make those calisthenics gains.
Have you looked at his Instagram page? You can send him a direct message there and he will probably respond to you faster than email. Give it a try!
Hey Jeremiah, you can email me directly at alex.alphadestiny@gmail.com or use the form at outalpha.com/contact
Will go over the request when I can, cheers!
I'm pretty experienced in Bodybuilding and I have to say this guy gives really good information. In summary, compound exercises and focus on strength gains. Once you have those strength gains use isolation to maximize and mold the shape of your size. Or period of strength gain and periods of sculpting as you gain weight.
Yea he's really good. Just imagine if he lost his mind and started blasting.
@Workout Clips TV yea he would probably resemble like a lee priest .
@@fu8141 Lee looked better than him at 14...100% natty. Using mostly bodybuilding techniques!! Lee mesomorphic tendency minimum 5 out of 7,this guy maximum 3 out of that same 7... You guys have found a false prophet. You will see,by age 40 ALPHA destiny will be singing a whole different tune. Dont hold on to every word of such a young guy. You can't even get good at sex in the time he's been lifting&everyone does their best to be the best at sex!! Man this guy... Lee Priest tho??🤣
Not bad information at all, I just think maybe doing partials most of the time focusing on muscles rather than joints and muscle hypertrophy rather than strength makes the most sense. Muscle tends to recover in 2 days where joints closer to a week. My plan is to do a 4-day upper/lower split weekdays doing partials focused on muscle hypertrophy, then full-body strength training once a week. I'm not entirely new to training or anything as far as actually doing it, but I've grown up doing manual labor so that's partly why I haven't been huge into training and exercise until recently, but I've been following and researching it a lot over the years. Totally agree about compounds being the most important foundation and what you should start with, then moving to some isolation once you've done compound exercises, and also starting with what's lagging behind the most.
Another reason is I've gotten really serious about health and diet anyway, and realized you hardly need extra calories to build muscle as a natty, so it's not like I have to sacrifice food quality in favor of cheap calories. I definitely have the patience and discipline for it, I just have to do it. I did for a few months but I have to work more on personal things first like kratom addiction affecting sleep too much, I work 2 jobs one unloading semi trailers at UPS so it's easy to over-train when I'm training between jobs and not sleeping enough so I had to stop for now. I was forced off it cold turkey during lockdown and was sleeping about 2 hours a night for 2 weeks, started training shortly after I was able to get kratom again after lockdown, I probably should have just focused on quitting while I was ahead. Even with kratom I can't really manage more than 4-5 hours of sleep a night, I need to get over the addiction totally.
I know 'natty' is basically not using gear or TRT, but I'm not even using creatine, basing diet on high quality animal foods and lots of red meat which is naturally high in creatine so it works. Low quality animal foods can be bad for hormones, diet is so important as a natty, not so much if you use gear or TRT to offset the negative impact diet and other lifestyle factors can have on hormones. That's one reason using gear is so unhealthy to begin with, but even most natties aren't as healthy as they could be, being natty should be more focused on health, especially hormonal balance. But natties tend to use anything that technically makes them natty that will give them an edge, when focusing on health might actually be best.
I'm not against supplementing at all, magnesium and vitamin D3 are important and pretty necessary these days, vitamin D3 oil on skin and especially the balls really helps. It's just that supplementing should be reduced as much as possible and done properly as needed. Not to mention realizing I have great genetics and it's not too late being 35 in a month. I've been up to 167lbs at around 15-17% body fat just doing farm labor so I've got muscle memory on my side, but I'm 145lbs now so I have a ways to go lol. Definitely leaner, but I lost a lot of muscle because at the time I didn't care that much about maintaining muscle I didn't really need. A more extreme way to increase testosterone naturally is raw animal testicles, but you can get that in Ancestral Supplements Male Optimization Formula, Frank Tufano had a supplement that was all beef testicles for the same price though and sells raw testicles.
@Workout Clips TV I don't think people understand that science is an abstract concept that in theory existed long before man, people confuse science with the scientific process, and forget that scientific studies usually can provide strong evidence for things but shouldn't always be taken as fact. And likewise, lack of scientific research shouldn't be taken as meaning something is bullshit. There's a reason vegans insist 'science' is on their side, even though science as a concept has been around far longer than mankind and being vegan wouldn't even be possible without modern advancements transporting produce around the world year-round and supplements, so 'science' doesn't support veganism in the sense that they think it does.
It seems more and more like 'science' is being used to brainwash people that blindly accept it as 'fact' and corrupted scientists know this, just like doctors with no actual training in nutrition(even registered dieticians are mostly useful idiots like Abbey Sharp) knowing people will assume they know anything about how diet affects health. The healthcare system only cares about increasing lifespan, even if doing so actually decreases health, like terminal cancer patients who could be healthier but die sooner, live longer but being sicker from chemo. People think humans these days are healthier because life expectancy is higher. Lifespan wasn't shorter in the past because people were unhealthier lol.
2:51
POV: You didn't train neck
Lmao!!
Guys and gals and everyone else, I can't hammer home enough how important recovery and reducing stress are. Last year I was snowed under with stress, trying to do way too much in my personal and professional life, while still training three times a week along with multiple martial arts classes. My system collapsed under the strain and now three sets of twenty bodyweight squats makes me sick and I can't recover. Fatigue is real, it will wreck you. Recover and find ways to relieve your stress! I'm living for the day I recover and can lift weights again without getting ill for days afterwards. Take care of yourselves.
Hows it going now?
@@ben2346 Hey dude, thanks for asking! So, it turns out - along with everything I said above - someone at work passed glandular fever onto me, and that's just a whole mess of a disease. It doesn't change what I was saying, though, because once you get ill with that, post-viral illness is really easy to catch. If you get ill with flu or something, don't "Get on that grindset" and feel you need to make up for lost time. Look after your heart, look after the rest of your life - missing a week, a month or half a year of training is nothing compared to what I've been dealing with. I haven't been able to do a session of weights since 2019 - I can do a couple of sets of curls with 7kg and that's more or less my full routine, which would have been part of a warm up before. Do not strain yourself and feel you need to compete with anyone if you get sick. Relax, recover, and get back to fitness in your own time.
@@robbaldwin2402 is been ate year now are feeling any better
@@noone-pg4lr Sadly, I have to report my health has not improved, and perhaps never will. Chronic Fatigue Syndrome has no cure. That said, I'm happy 99% of the time. While it's a shame that fitness and martial arts have been taken from me, I still have countless other joys and can expand my life in totally different fields. Still wish I had sick guns, tho...
@@robbaldwin2402 damn homie I’m sorry
I went from minimalism to adding low back and ab work, grip work, calves, biceps. The end result was I stalled all my lifts as a newbie, cut out everything and went back to only compounds, I’m adding weight every workout again pretty much. I’m reintroducing low back and abs though.
Yeah i think a strong core is super fucking underrated, my core is weak and i feel and notice it every single day in every aspect of my life. Core is a must.
@@haybullet96 Same!
that sounds really backwards.
Wait so what do you recommend for someone who just started going to the gym 2-3 months ago? Completely remove isolation work? I currently do compound lifts at the beginning of my workouts and then continue with isolation (PPL 2x a week = 6 days a week)
iReppo I recommend since you're probably still a novice to run AlphaDestiny's novice program. I'm running it rn and going good. the dude saying remove all isolation idk what he's talking bout most likely case he was doing MOSTLY ISOLATION and over complicating stuff. you want to use COMPOUNDS AND ISOLATION in a simple linear progression program as a novice (which is in the novice program).
Alex sound advice as always. Much respect.
So I got my bench to 265 and my overhead press to 176 , from 198 and 135 since may this year. Always on the grind
God dam how did you improve so much I’m stuck at 210 bench
Nice!!
Same bench but the ohp is a little less at 165
@@imsmoove4life relentless , just keep hitting it . I alternate my sessions between strength and hypertrophy , my one rep max on bench in may was 198 I can now do 209 for 8 242 for 3 and 265 for 1
@@AzH1988UK how often do you change your sets and reps? Weekly?
4:30 I remember years ago alex used the "quack" censoring effect, had me rolling. Please use it more bruh it added such a funny edge to this video without overdoing it
“A lot of guys never train their calves”
@OmarIsuf 👀
Looks like someone has been watching Renaissance Periodization
Damn right homie! Really got into Mike's stuff last year and it's been incredibly insightful.
@@AlexLeonidas what a coincidence I also started watching a week ago
Absolutely
@@AlexLeonidas you gotta colab w Dr. Mike
I got bigger from doing calisthenics alone than from isolation machines. Compound is the way to go.
Just because you did, doesn’t mean majority will or it’s optimal. Anecdotal evidence means nothing. For example I am total opposite to you.
@@WhiteDraqon you dont emphasize compounds?
same, u don't really need isolation exercises as a beginner as well. real gains come from the compounds
@@WhiteDraqon welcome to the echo chamber that is the fitness youtube world
@@WhiteDraqon I just pick up something heavy and do isolate the shit out of it while balancing myself on top of a balance beam
I started doing dips recently and added weight for the first time today for 5x5. Felt great, and doing them bodyweight only after the weighted sets gave me an awesome chest mind-to-muscle connection. Gonna see how far I can push this exercise, dont skip your dips bros!
5x5 dips is legit!! Get ready for insane chest, shoulder, and triceps gains. Not to mention proper carryover to other presses.
Be careful, don’t go too heavy too fast. I messed up my left shoulder awhile back from that.
@@tvhead7074 Will keep that in mind! Havent had any shoulder discomfort so far. Ive been through that shit on the flat bench before, dont wanna go there again 😂
Prepare yourself for the most amazing journey of your lifting career. Weighted dips feel awesome And the will bring you tons of gains and strength
@@tvhead7074 I just got diagnosed with supraspinatus tendoniosis.How long did it take you to recover?
Guys today I took a shit and got on the scale and weighed in at 180lb for the first time it felt so good
5:50 Alex I do 6-8 sets of 15-20 reps for my bis and tris after most workouts where I do 3-4 compound movements is this too much volume for a novice - intermediate.
6-12 sets per week will do. For example if you workout twice a week do 3-6 sets. Its sufficient. As long as you recover youre all good. Add sets if feeling good.
Structural Integrity is the most important part of aesthetics, nobody talks about that.
Wat do you mean
@@hambaliwoubarry7031 posture and the muscles associated im guessing. Maybe a lil development of key areas too
@@hambaliwoubarry7031 The actual posture where your muscle's develop, e.g. growing huge traps with kyphotic posture is just ugly, vs growing huge traps with proper thoracic extension, the muscle grows off you instead of growing and pushing in you (foward head posture).
Yea, for example, some people are in desperate need of stretching routines in their workout regimens but they neglect them in favor of weightlifting routines that are screwing up their postural integrity to begin with
@@germanrud9904 needs to be more than stretching. Alot of peoples lifestyles are wrecking havoc on their bodies. Sittng for example
Alex your tip about focusing more on your weakest links is very under spoken in the online fitness community but such a powerful tip. Very informative & entertaining video 💪.
What you think about chris jones and his high volume training, i think he is best natty on yt
@@_Sam62 of course
I've just started going to the gym and I've begun with Jason Blaha's 5x5. Do you think this is a good program to build mass and strength fast or is there a different program you think is more effective?
Best beginner program out there
@@MontaGSW Thanks man, good to know
@@Jake-zl8rl that's what I did as a beginner, pretty much got me 2 plate bench 3 plate squat and 4 plate deadlift
The guys who preach isolation exercises claiming they get optimum results are often on PED's.
Plus who actually has fun doing primarily isolation exercises? The pure difficulty level of a moderately heavy bench, a heavy deadlift, a heavy squat is the most motivating.
Yeah, isolation work is boring af
I like isolation more cos you see the results faster and the pump. In our gym only fat guys do deadlifts lol.
Some of us have past injuries that prevent us from doing to big compounds anymore
@@genesis2894 I'm not saying that isolations are useless. I'm just saying that for a majority of lifters compounds are the bread and butter, with isolations being the glass of milk on the side.
@PatriarchMV I'm not saying to get rid of isolations all together - that's dumb. The reason my bench, deadlift and squat have improved are because my cable row has been going up - the upper back being an important muscle in all three.
I just think that, like Alex said, a good base with compounds, even if it's minimalistic, is a must have.
I wish there was information like this 12 years ago when I started lifting. I’ve always done sets of 10-15 on conv deads and low bar squats. My hips and low back have a shitttttt load of wear and tear from this.
I love how you were so passionate in this video, draws my attention right in ;) keep it up!
Hey Alex, would be awesome if you could make a vid on progressive overload being evidence of hypertrophy vs being the driver of hypertrophy
Great video! I remember a time when people thought you only did extreme partials. I’ve heard you talk about the PROM method, do your old opinions on this still hold true? Love the channel, keep up the great work brother.
PROM is legit! I believe in combining full range, partials, and deficits. Thank you OG
How to look like Mike Tyson in his prime?
That would be an interesting video to watch.
How to combine calisthenics/weighted callisthenics with some yolk building? Appreciate the content. Thank you. Stay blessed.
I see some arm growth in the thumbnail 👍
Using this for home gym it works good
OHP Day:
1 Barbell Overhead Press: 3-5 Sets x 4-8 Reps
2 Dumbbell Row: OR Cable Row 3-5 Sets x 6-10 Reps
3 Weighted Dip Or Swiss Bar Bench Press: 3-5 Sets x 8-12 Reps
4 Lateral Raise OR Cable Lateral
5 Barbell Wall Strict Curls: Heavy 3-4 Sets x 5-8 Reps
SUPERSET WITH
Skull Crushers Light 3-4 Sets x 10-15 Reps
6 Forearm Wrist flexion:+extantion 3-5 Sets x 8-12 Reps
Squat Day:
1 Back Squat OR SSB Squat: 3-5 Sets x 4-8 Reps
2 Lying Hamstring Curl OR Good Mornings 3-5 Sets x 6-10 Reps
3 Bulgarian Split Squat 3-5 Sets x 8-12 Reps
4 Weighted Neutral grip pulls up 3-5 Sets x 4-8 Reps
SUPERSET WITH
Weighted Calf Raise 3-5 Sets x 10-15 Reps
5 Cable Upright Row: 3-5 Sets x 10-15 Reps
6 Low Back Hyperextensions OR Revers hypers 3-5 Sets x 10-15 Reps
Bench Day:
1 Bench Press: 3-5 Sets x 4-8 Reps
2 Pendlay Row: 3-5 Sets x 4-8 Reps
3 Incline Dumbbell Bench Press: 3-5 Sets x 6-10 Reps
4 Single Arm Dumbbell Overhead Press 3-5 Sets x 6-10 Reps
5 Rear Delt Raise 3-5 Sets x 10-15 Reps
6 Cable Incline bench Tricep Pushdown OR JM Press heavy 3-5 Sets x 6-8 Reps
SUPERSET WITH
Incline DB Curl light 3-5 Sets x 10-15 Reps
Deadlift Day:
1 Deadlift 3-5 Sets x 4-8 Reps
2 Weighted chin-Up 3-5 Sets x 6-10 Reps
3 Barbell OR Cable Shrugs 3-5 Sets x 8-12 Reps
4 Front Squat OR Sissy Squat 3-5 Sets x 8-12 Reps
5 Inverted Rows 3-5 Sets x 8-12 Reps
6 Neck flexions Neck extantion 3-5 Sets x 8-12 Reps
SUPERSET WITH
Weighted Sit-Ups 8 to 12 Reps 3 to 4 sets)
Yo Alex, 6 months to get ready for BUDs. Background: heavyweight powerlifter/ D1 Football player. Gyms cosed, im thinking high volume bodyweight 3x week (pullups, dips ,pushups...) and running everyday. Help me out bro!
How ready do you think are 4 months later?
@@ClassicPhysique27 dropped 10 kgs and im way better at pullups dips pushups and running
but the psychological part of what’s coming man the abuse my body and mind are gonna get i have no idea what’s gonna happen
@@cyrileldahdah549 if you do make it, I thank you for your service bro💪🏽
I would rather take my advice from Alex, a lifetime natural than Ryan Humiston who has been known for using PEDs
That guy is definitely on roids but he has some good exercise variations and explanations
@@tylerriggs95 yeah definitely, I've been using his cues for biceps and calves. I get a great connection from those. But his approach to muscle hypertrophy is too experimental, to say the least.
Jacked and fucking stacked. Looking great man
Hey man
I recently just started doing rack pulls on 4 x 10 volume using 30 kg barbells. 40 kg is the heaviest weight i have right now. Should I try to reach 5 x 20 on the rack pull or wait until i get heavier weights? Hope you see this man
Bro, you have one of the best contents and most realistic original opinions ever. Plz keep continuing.
Bro, you've come a long way in your training/youtube career. This is all good advice.
Looking forward to the specialisation video
Hi i have u checked out natural gallant bodybuilding channel?
Train the muscles not the joints 💪 🤣
What do you think about his channel?
...Some people think he's obsessed with biceps, lol.
@@carlosmorris4510 his music and dance moves crack me the fuck up
seems like a lot of canadians in the fitness space
@@kingkongjohn333 great channel tbh
The thing with the youtubers is they're showing their advanced workouts, not the beginner, much much more compound focused routines they did as beginners
Start ur workout with the Bench Sqaut or deadlift progress weekly/ monthly on those compounds. Then for the rest of the workout perform accessory movement and get dat pump. Boom. For most people this is the best thing you can do
What’s your workout routine , bro ?
Push pull legs
But why should I believe you and not the other 1000 Fitness YTBers that say smth different? Cuz you say so? there was no scientific evidence in this video...
Isolations don't lend themselves to testosterone and growth hormone release, as far as I know... This is probably why Christian Bale did 3 sets of heavy squats before any focused upper body work - in preparation for his role as The Dark Knight.
I wouldn’t trust movie stars workout routine
Actually switching from heavy/low reps to higher volume with lighter weights made a big difference to me. Reps were the key actually. Not everyone wants to powerlift.
Dont agree on the full rom. I think if you push more weight in a slightly shorter range i think you can grow even better. Sport sience is not as sientificaly sound as one thinks and incomplete not to speak of that most of this "scientists" are D-Tier scientists and methodology is often total garbage. Hopefully this will improve and get more complete.
Can someone clarify a couple things for me.
He says to focus on the compound movements then says to focus on bringing up lagging body parts ie arms. In my experience compound movements are torso dominant so wouldn't focusing these make the disproportion worse?
Also he said Mike Mentzers high intensity low frequency isn't optimal yet many would consider his training twice a week to be high intensity and low frequency.
Why do people still push the high volume for hypertrophy thing? Those studies are junk. So many naturals are getting the best results they've ever gotten with methods by Jordan Peters and Paul Carter. As long as frequency, volume and intensity are balanced it's not really going to matter what you do. If you train hard enough you don't need more than 2 sets per exercise.
I can't believe how people do 4-5 fucking push or pull exercises in one workout lmao. They ain't even doing that shit for real. If they did they wouldn't do more than 2 pull/push exercises per workout
1) listen to DBZ soundtrack and get pumped
For me it’s my arms too. Fuckin sucks.
Compared to my arms, my chest, and legs are massive, and my shoulders and back is average, and then garbage triceps and biceps for size
Thats wrong. Ive never been so anabolic then after ditching compound and optimizing my isolation
Bro youre not a bodybuilder. Bodybuilding is about getting as lean as possible while being muscular as possible simultaneously. Youre fluffy year round ive never seen you lean by any bodybuilding standards. 12% is trash for BB.
Hey Alex, I'm a steroid user for like two years, and training like the way you teach on your videos speeded up my progress substancially... So, Idk if naturals should be getting advice from steroid users, BUT, about training, steroid users should get advice from good naturals, because if a natural can do it that way, well... thank you for everything.
Ngl I’m kind of curious as hell but what made you switch in the first place?
@@Dankdalorde curiosity and I'm always looking for improvements in every aspect of my life, and I got this thought, that maybe the roid users that I know do things that kinda work because theyre on roids, and because its working they dont see the need to change (dont change what isnt broken), but these things maybe are not optimal, and if a natural can do that even better than a lot of roid users, that maybe is the way, just logical thinking. I got into using PEDs because I wanted faster results, and going beyond what is possible naturally, If I can do ANYTHING that is comfortable to do (I dont use tren anymore, and I probably never will again), I will surely do that, so I experiment literaly everything that I think is capable of becoming a tool in my fitness journey, and keep what is useful
I don't agree with him on full range of motion on the bench, look up his video on the floor press, he is basically doing a bench press on the floor because his arms are short and upper frame is big. I have extremely long arms and a smaller upper frame. If i touch my chest i go way to deep and feel it ib my shoulder
ALPHADESTINY... Hey Alex I've commented before, hopefully you see this! Just want you to know that you're an inspiration to me and I dare say so many others too! you've been my motivation while going through depression... your videos are awesome and I thank you for the good content and for keeping it real. Love all the way from England 💪
Much love from Canada!! Appreciate that Adam, and glad that these videos are helpful to you. Stay strong and keep grinding 💪
UA-cam fitness is certainly a strange place . It’s like they get all jacked on steroids and now know everything .
I think I'll stick to listening to my favorite gynecologist Coach Greg who also has a Master's in that field.
Same here. He's the best gyno there is.
Am I the only one who wants Alex to do day in a life/ day of eating?
It takes years kids . Just stay hard . Don’t go soft . I’m 50 and think I know everything but I just know my body .
If I do back neck bridges for wrestling do I need to do front neck bridges or neck curls to prevent imbalances?
I would definitely recommend it. Neglecting any area of the neck is subpar.