INSTANTLY Boost Your Strength (5 Easy Ways!)
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- Опубліковано 30 чер 2024
- Want to get stronger TODAY? These 5 ways will 100% do that, especially when combined.
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0:00 Introduction
0:07 Alternating Push/Pull
2:22 Stop Excessively Warming Up
5:50 Always Increase Stability!
9:28 Embrace Reps In Reserve
11:28 Longer Rest Is Mandatory
14:05 Conclusion
Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#Strength #Strengthtraining #Musclegain - Навчання та стиль
I insta clicked when I saw the WoW icon lol, trying to max out my stats like in a video game is one of my primary drivers for strength
That's how I see life and training! It's like an MMORPG lol
Gbok missing
One of the best content creators of fitness on this platform 💪🏻 Keep going Alex
along with bald omni man 👑
Don’t patronize.
@@tashtant lol not every compliment or piece of encouragement is patronizing
Lol! What a load of BS! Beta destiny confuses strength concepts with hypertrophy concepts. 6:46 "You never wont core strength ...to affect force production" Which is why, Alex, you train the core as much as possible, especially with lifts like OHP.
@@geoffreyverityschofieldsbu973 What a saddo. What is that username 😂
Ik resting a minimum of 3 minutes on my exercises focused on building strength/hypertrophy has been a game changer. Also, adding stability to exercises such as seal rows has been huge as well. I plan on implementing this strategy on my OHP as well since my standing, strict press is beginning to stall due to lack of shoulder strength. Being able to overload and build that up in a seated, stable position should be allow me to bust through that plateau.
Lots of awesome changes here!!
i've been doing all these things kinda without knowing lately on my workouts and i can absolutely confirm that my strength has EXPLODED recently, good video as always man keep it up!
Glad the fitness space is embracing longer rest, finally. It's so much better for performance, even if I had trouble staying "zoned in" when I first started using it.
It's great to see the shift! Just this change allows for so much higher quality sets.
once I understood the principles of recovery and fatigue management my training went to the next level, so good to see content talking about this, preach brother
Love alternating push and pull in my workouts, saves so much time & energy!
On warming up - I wasted so much time and energy overly warming up in the past. Stay mobile and active in life and you won't need to waste 10+ minutes on mobility and activations prior to even starting my warm up sets...
On longer rest. I really struggle with this one, even while being aware that I'm wasting progress I have to force myself. Coming from more athletic and martial arts conditioning training styles, even 45 seconds feels like a long rest. Great tip, I need it!!
Excellent video Alex! Golden advices that everyone needs to hear. -Gabo
Much love Gabo!! Appreciate you tuning in.
Nice to see you guys sharing compliments.
One is focused on mobility/strength on exercises related to calisthenics and yoga aiming at helping people to reach their plenitude and consiousness.
Other uses his body as a physical lab to convey knowledge and explore the differences between approaches, technics and movements.
Both of them have very good purposes. Thank you!
I was just hoping you had released a new video before I entered youtube, and here you are! Top shelf stuff as always!
The stability aspect is not something many fitness tubers mention. Great stuff!
Was happy to share all these examples!
Damn you look hella strong bro keep going. Just recovered from low back injury let's hit those gains again
Lower back injuries aren't fun but I'm happy you're recovered and ready to kick ass again! Movement is medicine.
Once again phenomenal video!Great points always keeping it simple!thanks Alex💪🏽👍🏽🔥
thank you alex. for the years of content you have given us. subscriber since 2017 and always look forward to your videos.
Much love OG Navid!!
great video as always, ive been doing literally all the things you said in the video and I confirm the strength is on point, one more thing to add, I find out that starting with a pulling movement followed by a pressing one is way better for you joints, specially rowing variation, it make my pressing exercise feels way stable and smoother.
Thanks for the Blessing of Kings 👑
You got this King! 👑
😂
Powerhouse!!!!! Great explanation great demo of workout💪💪💪💪
Following the same line of supersets,i like doing circuits of 3/4 movements for strength,for example,loaded pullup,press,sumo deads and ab rolls,resting somewhere between the 1 and half and 2mins between excercises,all sets are of a high Quality and reps don't drop at all,simply by having some rest.
Hope youre doing well Alex,youre looking bigger than ever!
Doing that for the torso/limbs split and it is working very well
The Paladin buff in the thumbnail is perfection
I have always taken longer rest , and I sometimes superset. All very good advice.
People really need to experiment more with super-setting or giant setting antagonistic muscle movements. Good video Alex!
Antagonist supersets are the truth! Also made a video on them ua-cam.com/video/VZD_ELjE9vI/v-deo.html&t
The only downside I can think of is that you concentrate less on any kind of lift. But that shouldn't be a problem with stuff you've already figured out completely (like the 50000th push up in your life) or single joint movements.
Thanks Alex defiantly going to try the wall support for my over head press, Totally agree that 3 minutes seems to be the sweet spot for rest too
Good topics Alex, the tips on the warm ups of later movements is especially useful and often not really brought up.
I always do some version of flat bench, OHP/shoulder press variation and incline bench on my upper days and am already warmed up quite a bit on my first movement(s) to be having unneeded expended energy on the later lifts.
Bald omni man's approach to giant sets has changed my training. Doing belt squat/pull-up/weighted situps or dips/DB rows/roman twists is such a fun way to train, builds work capacity and as long as I leave a rep or two in the tank on the compounds I feel any performance decrease is probably negligible. Totally agree about excessive warm ups too and they are one of the biggest plagues in the fitness community.
Gutsssss wtf
Hey. In which video does he talk about that?
@@santiagofigarola the berserk method self-coaching video. I haven't watched the new version but yeah
@@basedstruggler3436 Hmmm. Any video in specific about the exercises order? Or is it just supersets?(?
@@santiagofigarola He typically recommends a giant set structure along the lines of push-->pull-->abs. You can do this with leg exercises too but the point is to use antagonist or at least non-related muscle groups across three exercises.
Truly a blessing of kings!
Love to see that you utilize the high incline bench supported lat movements now, not that myself was the initiator, but i recommended it to you some time ago. How you like them so far? Absolute game changer for me. Thank you for todays insights and advice, some gold nuggets in there. Much love Alex!
Just like you've experienced, they're literally a COMPLETE game changer and I don't plan on using the normal variations for some time! Much love Simon
Greater Blessing of Kings! My man!
Good content today Alex!
I love this dude
finally haha. that's what i do "super set" (but with rest inbetween) back and chest; Bis and tris; Front, medial, and rear delt. If you're gym business level allows it you can do more and rest more. win win. Alex I hope you reach the teen age audience - this is great advice, would save so much wasted time.
This is PERFECT. just switched to an upper lower from a ppl I was doing for a year. I got through it but felt my lifts were getting weaker. Staggering the push and pull back and forth should help me not feel burned out on overhead press after heavy sets of bench.
What a great video, what caught my attention was the warm up part. Can you make a specific video about warming up for upper and lower body.?
Yes. Been doing upper/lower split the past 4 months. I keep adding weight/reps EVERY time I go in the gym keeping my form strict. Gained around 11 pounds of body weight. My weighted chin-ups increased 40 lbs for 6 reps. Seated Shoulder press went up 50 lbs for 8 reps.
Work smarter and harder
love how realistic you are
Good shit Alex
this channel is sick
The best advice ive heard in my entire life : "treat your pull-ups like a competition lift" - alpha destiny, really surprised with my back gains after treating pull-ups with all the variations seriously
Great video! One thing that has helped me perform better is doing 3-5 reps using my working weight before I start my working sets. That way, my muscles and CNS will be more prepared for my working sets compared to doing the working sets straight away after the typical warmup as you mentioned. So for hack squats, I might do just the sled for 5-8 reps, 1 plate per side for 5-8 reps, then 2 plates for 3-5 reps, and then my working sets which are 2 plates for 10-15 or so.
Appreciated the Greater Blessing of Kings buff in the thumbnail 😎
blessing of kings baby
Holy jeez, Alex, your upper traps are *POPPIN* 💪😮💨
Thanks man, going to talk more about traps in a bit!
I superset back and chest for most of my upper body workouts. I like doing it for shoulder too with a vertical push supersetted with rear delt flies or face pulls. You can literally get in two full workouts in 50%-60% of the time that it would take if you didn't superset.
How long do you rest between supersets?
@@angelpeep4888 E.g. You do Weighted Dip Supersetted with Chin ups. Do your dips, take a couple deep breaths or up to 30 seconds depending on how intense your training a particular exercise then do the chin ups. Rest minimum 2-3minutes after completing each push and pull exercise. For isolations you won't require rest IN BETWEEN the supersetted exercise as it won't fatigue you.
i do this as well, usually two solo key movements heavy followed by two antagonist/accessory super-sets for reps, saves so much time!
@@angelpeep4888 I do set of one exercise immediately into a set of the next then rest around 1.5 to 2 minutes and repeat until I've done 3-5 sets of each exercise. Then rest 4-5 minutes and move onto the next pair of exercises I'll superset.
Good points!
Your reps are gorgeous. Thanks for the info brother
The most underrated fitness guy on ytb
After the major cut that you did earlier this year(looked phenomenal btw) how has your strength bounced back? Also, how quickly was you able to get back to previous strength levels or above in terms of bench, squat & deadlift? Can you still bench 180kg? A video breaking this down in detail would be great if you haven't already.💪🏾 thanks man
No time to watch the video right now, but I joined to press Like for that Blessing of Kings!
Preciate that King!
blessing of might
Man I missed these types of videos
Love the Greater Blessing of Kings icon in the thumbnail 😆
Damn that blessing of KINGS tho
Hell yeah OG!!
This video is unbelievably helpful
I'm very happy it's helpful brother!!
I do the last set to failure and next time I base my RPE8 for the Standard Sets on that last AMRAP. Works really well for me.
boost? you mean buff? BUFF ME UP! KINGS ON ME PALLY!
yeah amazing tips i ran a program similar to this. upper body first compound bent rows following after close grip bench, pull ups then dips etc.
Blessing of kings 👑
I love alternating push and pull. Typically I'll have a more horizontal focused upper workout and a more vertical focused upper workout. I adopted this after trying one of Brian Alsruhe's free programs and it just clicking. Antagonist supersets or as part of giant sets work really effectively.
Would you do a video on how you warm up. I think it’d be very beneficial
Hey Alex, great video man. Referring to your point on stability, do you think the Larsson press is an exercise to avoid if your goal is to get a stronger chest/increase the weight on your bench press? Keep up the good work 👍
Can't wait to hear more about that old time strongman training.
Nice blessing of kings tooltip on the thumbnail!
Great video !
Could you tell us what your belt squat is (brand, etc) ?
great point on the warm-up sets, looking back at the name, it's a Warm Up: just by focusing on technique to activate the muscle, the accumulated reps and sets will Warm you up 👍
I'm gradually reducing my warmups right now because it's getting to that 20 minute range
You a brother of the light I see
The stability thing is been in my mind for some time now
Always has to be considered!
The last thing you said about rest is so accurare, i was doing bicep curls 25 kgs and got 12/10/8 with 3 min rest, the next session i rested more and got 12/12/12. Now even for isolatioms im doing 5 minutes, i dont care what people say, truth is you dont lose gains, in fact im gaining because there are more reps and the quality is way better!
That's what's up and I'm not surprised that you noticed such a great improvement even on curls!
Man the wow icon instantly got me, lol
Love the greater blessing of kings buff! Hahahaha. Great video as always!
The blessing of kings LOL, now that's OG
I like JM Blakeys advice to do a mini dirty bulk to get body weight up 10 or so pounds in a short amount of time (a month). Getting all the strength gains out of the bulk, and then cutting weight again by doing a small cut later on. My training was stagnant for a long long time, and the added body weight was all I needed to see my strength dramatically increase. Didnt get too bulky , just enough to get stronger. I'll lose the small amount of fat later ;)
Blessing of kings, i see you ;)
Haha excellent recall on the thumbnail! 👌
Haha seems a lot of us have this connection 👌
hi alex, if you were to have a top 10 3 week waves what would they be?
Yeeeeaaaah we at the gym!
It's really funny cause everything you mentioned, I ended up doing intuitively. I do full body 3-4 times a week and for me, doing weighted dips after bench pressing feels terrible. Ended up getting more by just going to Barbell Squats instead, then weighted pull ups, and finally weighted dips. As for warm-ups, I agree since I would just do 3-4 sets just to warm-up, but they take up so much time. What I opted for instead was for example, bw squats for 10 reps, 225lbs squat for 8-10, 315 for 3-4, then hit my three heavy sets at 355. So far, has been working pretty well and is more time-efficient. For the stability portion, I ended up getting more stronger from lateral raises by sitting down instead of standing up. And for RIR, I usually jot down everything in my notebook and for my lifting age, I usually just focus on getting 1-3 reps stronger for my exercises than the last time I do them. Sometimes, I go to failure, most of the time, I don't and still make good progress. And I agree that straight sets are all you need for the most part. HIIT techniques like rest pause, drop sets and such are cool to do, but if you are not getting stronger overtime, you will not get the gains you want to make. Even if you look at Geoffrey Verity Schofield who uses those techniques, one thing you realize if you look at the weights he is using, especially for arms, is that he is really strong and can lift impressive amount of poundage not relating to powerlifting. And finally, unless I am doing an isolation or easy movement, most of my rest period nowadays are 2-3 mins long so that I can lift as much as I can.
Alternating push/pull in the same plane of movement is one of the best tips I’ve learnt from Brian Alsruhe, it feels better on the muscles and joints and is just more fun in my opinion. It’s also obviously great for maintaining a healthy push/pull balance in strength and mass.
You’re on fire with the content and your own training, always an inspiration, keep at it my man.
nothing gives me a high like hitting a PR on weighted dips and then weighted pull ups
Brian was SUPER ahead of his time for years, the alternating push/pull with his giant set protocol is money. Happy you're enjoying my videos and I'm honored to inspire. Keep grinding man
Blessing of kings !
just noticed the icon 😅
hey Alex, can you do a video about upper body workout with only dumbbells and barbells?...i only have those 2 equipment and i train at home.
Hey Alex, what do you think of the Wenning Warm-ups?
Just got back in the gym after two weeks off, one for camp and other for being sick. I dropped 8lb and it’s so tuff that I lost so much strength even with the aesthetic gains. Pulldowns we’re 15lb weaker.
These things are what we all had to learn the hard way
That's very true my man..
Eyy! I'm back after 2 full waves of Decline Bench.
I run conjugate; M.E. on Friday/Sunday. Dynamic Lower I've set aside typical speed work to learn the oly lifts at a training hall and dynamic upper I do on Thursday.
Decline took my supplemental exercise spot, I used Step Loading to progress it at 3-5 sets for 6-8 reps. Each week i added a set and made a 20% jump after the first wave.
Shame on me for not taking measurements but I definitely feel my chest has grown; my sticking point for bench is no longer directly off my chest. But I'm not sure if that's the extra mass shortening the distance traveled or if I'm just stronger in the bottom position.
Tl;Dr decline bench good, full speed ahead to watermelons.
Saw the thumbnail and subbed right then
Bulk looking solid 👌
Going to hit a new weight soon!
I loooove supersets 😎
I see that Blessing of Kings
You playin' Dragonflight?
Ah yes that blessing of kings I see, plus 5 strength
Hey Alex do you have a video on sinking vs soft touch for the bench press?
For alternating I recommend combining the push and the pull movements. Say OHP, a minute or two rest, followed by weighted pullup, once again rest and then you go back to the OHP. This not only saves time (cuz we cut the warming up in half too), but also allows for greater rest period between the separate movements.
Absolutely bro for the movements that are doable, antagonist supersets are super legit. Fatigue isn't as high as one would expect, plus it saves time.
I think this wouldn't work great for heavier exercises would it? If you did weighted dips followed by weighted chin ups, the CNS will be fried
I love supersetting OHP with higher rep bw pullups or heavy weighted dips and heavy weight pullups
@@ZacFelts heavy dips and pullups? You don't feel any decrease in performance on the pullups? I know it's antagonist superset but it's still heavy compound followed by heavy compound with no rest
@@angelpeep4888 if I'm going really heavy, I'll stagger it a bit. So I'll do my two warmup sets of pullups with a minute or two of rest then the first working set. After the first working set, I'll do my first warmup set of dips while my back/biceps recover. Second working set of pullups, second warmup set of dips. Third and final working set of pullups, first set of heavy dips. Rest a few minutes, second working set of dips and so on. Sometimes I'll throw in a fourth working set of each and just accept that I'm gonna lose a rep or two or I'll drop back to bodyweight and just band out as many reps as I can. Also, even though I tend to start with pullups, some days I'll flip it and have dips be more of the focus
Hey Alex, how do you go about maintaining muscle during a cut? Would you just do the same workouts with the same weights until the end of the cut and not worrying about progressive overload, or would you try to better the mind muscle connection and try to get more out of less weight, like trying to lower RPE instead of increasing weight for example?
A big thing that I’ve taken from you over the years has been resting more and more.
What are your thoughts on breaking up 3 full workouts (45-90min) outs into 6 “mini” workouts (20-45 min)
I personally have found it to be enjoyable, and have been making great progress, but wanted to hear your thoughts
Great content. I can’t believe how many TikTok/Snapchat lifters preach so much old school bullshit to this day. Keep it up Alex.
A lot of old school ideas are excellent, but some of it was definitely broscience and we need to acknowledge all sides. Regarding TikTok, it has some of the worst fitness content I've EVER seen. Truly shocking.
Hey Alex, I do most of your suggestions - found out about them myself by accident haha. Also, don't you think that you should keep your wrist/hand tight and straight as the elbow (in one line, not bend under bar as you have) for better push of the bar to you back keeping you tight while squatting?
Although it ain’t instant, long term strength is closely correlated with increased muscular hypertrophy. Getting more jacked never made someone weaker!
Biggest correlation we have!
If you're super strong, I think it can happen. A powerlifter can start a more bodybuilding type training and lose maximal force production while simultaneously getting bigger.
I'm wondering when the calistenic program is coming? Thankyou
Alex you're the man when you're on SWOLE mode!
Thank you brother, the swole mindset is there and I want to instill it in everyone!
Fullbody 6x a week
Upperbody:
6x a week; 4 exercise a day:
1 compound and 1 unilateral work each
for push and pull: 4 exercise total;
Lowerbody:
3x a week ; 1 exercise a day
Core(optional):
3x a week; 1 exercise a day
What do you think of this. How would you improve on this.
P.S: Supersetting push and pull exercises with pleanty of rest.
Note: I dont have access to a gymnasium but i got rings and a sturdy power rack style pullup bar though(DIY)
Blessing of kings in the Thumbnail lul, Alex you play wow?
Hey Alex, what brand of bands do you recommend? Ive never bought bands before.