Jesus, you wasted no time starting this video. You were already half way through the first word the second it started. Kudos to not having a 15 second intro.
I used to have terrible triceps. Then, around two years ago, I came across your channel and, in particular your triceps tips. I really hammered my tri's, particularly the long head, doing tons of overhead stuff, even "Cheat" Pushdowns and Extensions, and they've exploded in size! I don't know hwo much they've grown, but all my shirts formerly loose on the sleeves are now almost hugging it! Thanks, Man! Keep up the great work!
Alpha destiny makes the shit so simple to grow your triceps fellas. Don’t over complicate movements to grow. Keep the basics and maximize them to your best ability. Great video my G.
@@yazka9023 He’s everywhere. Literally everywhere. I’ve seen him in fitness, video game, political, compilation content. I’ve even seen him in more nuanced things like legos and let’s play channels
I started to train my triceps everyday last week because their a weakness of mine. Good to know that your still pushing the nucleus overload method. Really convenient timing as well. Shame others are plagiarising off of Migans work
I Don’t Know maybe adding more volume isn’t the issue, training them every day may not be the answer, it may be that your not recovering well enough to grow 🤷🏻♂️ worth a thought
adam very true. But its more focus on volume based on frequency. With nucleus overload you have to train light with high reps as it is. So i wont be hammering them everyday. Just hoping the high frequency approach works👏🏽
True . Step 1 : Identify your weaks points (part of movement and muscle weakness) Step 2 : do 3-4 weeks waves with these mouvements . Step 3 : start with a variation weak point lift and built up week to week to the main spécific lift . Step 4 : enjoy new gains on main lift.
When I just started working out, I started off by doing pushups, diamond pushups, bench dips, etc... All at home and now (1 year later), my triceps are by far my most developed muscle group. The nuclei overload tip is definitly worth your time.
Another method i use: ring muscle up transitions, only the transition (not the pullup), for reps, for extra burn the ring dip... Transition, dip, lower to have rings close to chest, repeat... Its insane
And a tip for Injury Prevention is to warm up very good , if you do any tricep exercise without warming up you could end with something strained like mine
@@Stance._ I think that i strained something , or tored something in my right tricep , doing resistance bands tricep pushdowns hahaha , for not warming up i got my muscle used in cold and i felt something , after that moment when i do bench dips or paralel dips i feel like a burning and cramping sensation in my right triceps , like if is going to explode , and in days i will get an ecography , but i dont think is too bad because i dont have brusing or pain trough all the day , but i cant use my right arm for pushing anything , i do modified bird dogs with my right arm elevated because if it is in the floor my arm is straight and in elbow extension (where my tricep hurts) but im going very well , now i have to know wath i have to rehab it :)
thanks for not wasting time with some bullshit intro and just getting right into the content, you’re one of the only youtubers i don’t need to skip the first couple min or know that the video is going to be filled with nonsense for extra ad revenue
Don't think in terms of rep ranges - all rep ranges are relatively equal when it comes to hypertrophy when each set is taken close to failure. That being said, for hypertrophy I'd probably do at least 10 sets of isolation movements per week on top of the pressing you do on compound movements.
I'm a bit arm dominant so the last thing I need is direct arm work. However, the things that I attribute to my triceps growth are: close grip bench press and skullcrushers. I don't do dips very often but I'm sure that would be excellent for triceps development.
Agreed on this. Started doing paused close grip incline press with bands. Went back to regular after a month and I felt like I had rocket boosters on my tris.
Best gains I've ever made for triceps are narrow reverse grip presses on a decline bench. The decline bench isolates the triceps more, and you'll lower the weight to your midsection more than your chest. Its a shorter movement than the normal grip press. The reverse grip also brings your elbows against your body. When you get up in weight on these... its killer for triceps and front delts.
Perform your volume sets 8-15 reps with slowed controlled eccentric, strong powerful concentric, full rom and squeezing at top/bottom. Do some connective tissue work with bands, 20-40 reps, goal to get blood flow to target area. And get stronger in closer grip variants of movements using 1-6 reps generally: dips, pushups(weighted), bench, overhead press are some examples. Ensure to get sufficient volume with overhead tricep movements for long head and with pushdowns for the other two heads. Add frequency/volume/weight/reps overtime to create progressive overload. Stretching front delts and long head of tricep can really help many people get their elbows/shoulders into a good healthy position, if you have issues with dips, shoulder press or overhead tricep movements, gaining that flexibility may help you.
I have shoulder impingement issues (took a break and now it's better but still a bit cranky). What do you recommend to do? I adapted my training program a bit so that it's less strenous on the shoulder joint. E.g. now I do dumbbell overhead press with neutral grip instead of barbell but not sure how to go about lying triceps extensions. Are you saying doing this with a band every day will help the shoulder joint to get used to the movement? I think I went too far back with the shoulders as I wanted to maximize the stretch on the triceps.
i do 4x15 cable kickbacks at 15lbs, then superset push downs (bar) with overhead tricep extensions, pyramiding weight/reps. the superset will kick your ass if you push yourself
Q&A: Hey alex I'm an intermediate lifter and looking for something different for maximum size and want to try nucleus overload. My question is can i do nucleus overload for all upperbody muscle groups as long as rest and nutritionis good. For example pull ups, dips, OHP, curls, extensions and shrugs everyday with light weight?
I agree with you in the sense that maximized program is the key to getting optimal results. Minimalist training is not the optimal scenario. But the problem with most guys not getting big arms is that they do too much arm work. I see guys blasting arm days with 16 sets for tris 16 sets for bis and then they keep doing more and more and more and wonder why their arm size is exactly the same. I was guilty of this myself. Once i stopped doing so much stupid fluff and start focusing on my presses and pulls my arms grew a lot. All im trying to say is that in general, most guys do too much arm work and dont focus on the presses and pulls. one exercise for bis and one for tris at the end of a full body session for maybe 2 or 3 sets is more than enough. Start training smart, guys.
For me close grip (but elbows at 45 degrees) is easier than pinkies on the rings- I'm really short though (5'3) so I think the wide grip is just really awkward for me.
I do 3 tricep exercises every week because I’m doing a full body workout. What 3 would you choose between close grip bench, tricep pushdowns, overhead extension and skull crushers?
Alpha im trying to pick up some serious size on my shoulders, I’ve been doing the overhead press with the barbell and got a lot stronger but im thinking that maybe using the dumbbells would give more hypertrophie, what are your thoughts on that, should i stick with the barbell or mixed up with the dumbbells
I been using closed-grip on all pushing exercises and still don't have thick triceps but I m gonna start doing 1 finger on smooth for 6 weeks then 2 fingers on smooth for 6 weeks but my triceps are strong as hell. My closed-grip is thumbs-length max 235lbs.
Have you tried behind the torso triceps presdowns ? I just experimented with these with a light weight on my off day and my tris are feeling a bit sore already !! They mimick a dip or the dip machine movement . Definetely going to use them.
People think to much into working out then it actually is. You push yourself more and more each week with higher weight and increase your reps and eat a lot of good calories and bad ones too if you’re skinny and can’t eat that much and need that extra calorie boost. My workout plan is people ridicule it but it has gotten me so much more gains then a lot of programs out there. Monday- chest/triceps Tuesday- biceps/back Wednesday- shoulders/traps And then it repeats and on saturdays I include legs. I do this and switch up my routine every month and add more weight and reps each week and eat 3000 cals a day 320 above my maintenance. And I’ve seen good ass gains. Point is don’t over complicate working out you guys no need
I loved extensions up until the point where I started adding 45 lb plate with a 25 lb plate a side, it’s just to hard to get that weight in the right position to start the exercise
3 Months into your novice program. Very affective to the highest degree. However I play basketball and want to increase my explosiveness vertical. What's the optimal way to incorporate power and jumping excerise sessions in my weekly routine. Thanks
Alex, when are we getting a plant based day of eating? I'm really interested in employing a plant based diet to improve blood flow and such. I just dont know which vegetables and fruits to incorporate to satsfy all the nutrient requirements of the body
Hey Alex, if I'm on concurrent and I rotate variations and don't do the actual lifts for several weeks, then won't it be affecting my technique on the actual competition lifts?
If they are similar to the comp lift it shouldn’t be an issue but if anything you can practice your form with super low weight or put in a cycle of the comp lift as you are nearing the competition
@@jesuszepeda8119 Whole purpose of doing variations is to get stronger in the main lift, and for example after 6 weeks of rotating lifts, the main lift might not increase or even decrease because of not practicing the actual lift and becoming inefficient with the movement patterns
BO GU i drink them every morning for more than 1year now and never had any problems... just make sure they are fresh and if you close your nose with your fingers you wont even taste them
can u do a video on neck stretching specifically? i am trying to do neck training but i don’t know the complete functionality of the neck and it’s very weak from years of slouching
Yo Alex, are you still using minoxidil? I’ve been on it for about a year now, my beard is fully grown but I hear if the hairs on not terminal they fall out. I use it probably 3 times a week now but I’m just wondering how long you used it for and if your still using it now
So lately my best and is 315 for 2 n it seem like im stuck some days i hit 2 but i feel fatigue n can't do 3 n yesterday i could only do 1. N i do this every week. Is it because i have weak triceps? My typical day is Singles 135/185/225/275/305/ n my working set is 1 set of 315 for 2 but i just do that 1 set. Im too tired to do anymore.
Full body is already very taxing on your arms cause you are doing heavy presses and pulls so adding an arm day the following day might interfere with your recovery. Would be better to add a few arm workouts at the end of your full body workout then just rest and recover the following day.
@@jesuszepeda8119 back squats and conventional deadlifts feel very awkward for me cause I lack flexibility and my legs are pretty long relatively to the rest of my body
It’s your anthropometry. It’s just a better angle for your body and you have the opportunity to build acceleration to move past your sticking point. On the rack pull you can’t build up the same acceleration and you’re likely starting the lift near your sticking point.
Pullups r great for this. I have a winged scapula too. Focus on bringing in your scapula and feeling your scapula muscles as you do the pullups. Pull downs work too but pullups r better. That back excersize with cables where u bring the bar down below ur waist with both arms extended is also good. I wouldnt stop training any regular excersizes just adjust your back training to rehab ur scapula
Thanks guys. Dry needling my trap was also a savior. That's what helped me to start to actually be able to use my back instead of only my upper trap. Then when I do pull ups, I still can't keep my scapula in but I'm gonna keep trying, then serratus training is bad because I can only ever feel my front delt.
Jesus, you wasted no time starting this video. You were already half way through the first word the second it started. Kudos to not having a 15 second intro.
I used to have terrible triceps. Then, around two years ago, I came across your channel and, in particular your triceps tips. I really hammered my tri's, particularly the long head, doing tons of overhead stuff, even "Cheat" Pushdowns and Extensions, and they've exploded in size! I don't know hwo much they've grown, but all my shirts formerly loose on the sleeves are now almost hugging it! Thanks, Man! Keep up the great work!
Hell yeah Nico!! Glad to hear this
Alpha destiny makes the shit so simple to grow your triceps fellas. Don’t over complicate movements to grow. Keep the basics and maximize them to your best ability. Great video my G.
Steph the legend, you’ve helped changed my mindset bro💪
Your skullcrushers go up faster than my 135 bench lol
You are everywhere i mean in every fucking Chanel in yt and besides fitness
How's this niga even here, I only expect to see this dude when I watching anime openings
@@yazka9023 hahaha dude his everywhere, in anime channels, in fitness, in life hacks, in what ifs videos.
Yazka man said “Niga” 💀😂
@@yazka9023 He’s everywhere. Literally everywhere. I’ve seen him in fitness, video game, political, compilation content. I’ve even seen him in more nuanced things like legos and let’s play channels
5:05 me getting it all out before November 1st
I always do closer grip benching anyway to protect my shoulders.
You are right ! Does it help you to kick batman ass and take Gotham from the corrupts to ?
go muscu natio fuck batman .. go bane !
go muscu P Lmao
I started to train my triceps everyday last week because their a weakness of mine. Good to know that your still pushing the nucleus overload method. Really convenient timing as well. Shame others are plagiarising off of Migans work
I Don’t Know maybe adding more volume isn’t the issue, training them every day may not be the answer, it may be that your not recovering well enough to grow 🤷🏻♂️ worth a thought
adam very true. But its more focus on volume based on frequency. With nucleus overload you have to train light with high reps as it is. So i wont be hammering them everyday. Just hoping the high frequency approach works👏🏽
@@TwinkSlayer3000 everyday triceps?
True .
Step 1 : Identify your weaks points (part of movement and muscle weakness)
Step 2 : do 3-4 weeks waves with these mouvements .
Step 3 : start with a variation weak point lift and built up week to week to the main spécific lift .
Step 4 : enjoy new gains on main lift.
When I just started working out, I started off by doing pushups, diamond pushups, bench dips, etc... All at home and now (1 year later), my triceps are by far my most developed muscle group. The nuclei overload tip is definitly worth your time.
Xander Lifts that’s real shit right there homie. Real talk
@420 EASY SATIVA Nothing except some sit-ups once in a while
Xander Lifts shoulder impingement incoming
did you do that exercise everyday for 1 year?
420 EASY SATIVA When you press too much and do too little pulling
You are the most honest, transparent and real UA-camr out here.
After Athlean X ofcourse
Another method i use: ring muscle up transitions, only the transition (not the pullup), for reps, for extra burn the ring dip... Transition, dip, lower to have rings close to chest, repeat... Its insane
Sounds like a calisthenic version of the jm press. Cool
And a tip for Injury Prevention is to warm up very good , if you do any tricep exercise without warming up you could end with something strained like mine
You strained your tricep?
@@Stance._ I think that i strained something , or tored something in my right tricep , doing resistance bands tricep pushdowns hahaha , for not warming up i got my muscle used in cold and i felt something , after that moment when i do bench dips or paralel dips i feel like a burning and cramping sensation in my right triceps , like if is going to explode , and in days i will get an ecography , but i dont think is too bad because i dont have brusing or pain trough all the day , but i cant use my right arm for pushing anything , i do modified bird dogs with my right arm elevated because if it is in the floor my arm is straight and in elbow extension (where my tricep hurts) but im going very well , now i have to know wath i have to rehab it :)
I usually just used 50 percent of the working weight and do 12 and 10 reps, then do 70% for 3 reps and I'm good to go.
@@SuperPulseadasArmwrestling You seem to have a very strong character and I don't mean just physically. I hope all goes well
@@Stance._ thank you so much bud :) 🙌🏻🤙🏻
thanks man, gonna try nucleus overload now
thanks for not wasting time with some bullshit intro and just getting right into the content, you’re one of the only youtubers i don’t need to skip the first couple min or know that the video is going to be filled with nonsense for extra ad revenue
Dual rope tricep pushdowns work great. You can really hit that long head with the extra ranger of motion
Arms looking good! And thanks for the reminder on Migans interview. That one was eye opening
Your physique is my goal of perfection
Yeah being 5'8" with above average genetics it's a blessing in how 25-30 pounds of muscle on my frame will look way different on a guy that's 6'0"
200k! Congratulations! 🍾🍻🥂🎉🎈🎊
Optimal sets x reps for overhead press strength gains?
Arms are looking thick bro. Keep up the good work
Replying so i get notif
What works for you, my body likes 3x 3-6 if it works for you andyou can overload, def low rep range btw for strength gains. And rotate variations
J Ali 10x10, 8x8, 8x3, 5x5, 6x2 (Just do a LOT of different variation)
Don't think in terms of rep ranges - all rep ranges are relatively equal when it comes to hypertrophy when each set is taken close to failure. That being said, for hypertrophy I'd probably do at least 10 sets of isolation movements per week on top of the pressing you do on compound movements.
5:05 lmao
All kinds of thickkkk gains
My close grip is stronger than my wide grip
Same
Thats good
because you dont train wide
187 Proof right? Lmfao these dudes sound real dumb sometimes
“I db press wayyy more than I flat bench!
I don’t train flat bench”
Make your close grip narrower then. Make your wide grip narrower too and gradually move outwards over time.
I'm a bit arm dominant so the last thing I need is direct arm work. However, the things that I attribute to my triceps growth are: close grip bench press and skullcrushers. I don't do dips very often but I'm sure that would be excellent for triceps development.
My barbell curl is 60 lbs and i am a late novice 200lbs bench is the curl weak?
herui zeweldi very weak. Wien you Can curl 135 you Will have Big arms
Weighted dips and skull crushers have really got my triceps to grow highly recommend the two exercises
Agreed on this. Started doing paused close grip incline press with bands. Went back to regular after a month and I felt like I had rocket boosters on my tris.
Always benched narrow. Much stronger benching narrow. Need to practice wider grip
yeah , same here lol
Best gains I've ever made for triceps are narrow reverse grip presses on a decline bench. The decline bench isolates the triceps more, and you'll lower the weight to your midsection more than your chest. Its a shorter movement than the normal grip press.
The reverse grip also brings your elbows against your body.
When you get up in weight on these... its killer for triceps and front delts.
What about the bench dip? Does it Work the long head?
Break your leg and then use crutches for 2 months, your triceps will get like 10x stronger and your bench lock out will be easy
Great video Alex !
Damn. No wonder y my triceps ain't growing. Guess I've been doing it wrong. Thx for the tips again. Ur channel is so underrated
Perform your volume sets 8-15 reps with slowed controlled eccentric, strong powerful concentric, full rom and squeezing at top/bottom. Do some connective tissue work with bands, 20-40 reps, goal to get blood flow to target area. And get stronger in closer grip variants of movements using 1-6 reps generally: dips, pushups(weighted), bench, overhead press are some examples. Ensure to get sufficient volume with overhead tricep movements for long head and with pushdowns for the other two heads. Add frequency/volume/weight/reps overtime to create progressive overload. Stretching front delts and long head of tricep can really help many people get their elbows/shoulders into a good healthy position, if you have issues with dips, shoulder press or overhead tricep movements, gaining that flexibility may help you.
I have shoulder impingement issues (took a break and now it's better but still a bit cranky). What do you recommend to do? I adapted my training program a bit so that it's less strenous on the shoulder joint. E.g. now I do dumbbell overhead press with neutral grip instead of barbell but not sure how to go about lying triceps extensions. Are you saying doing this with a band every day will help the shoulder joint to get used to the movement? I think I went too far back with the shoulders as I wanted to maximize the stretch on the triceps.
18.5” inch arm crew, natty
Amazing bro
16 😠 but I mean I am only 15 so maybe one day
@@popcornto6032 niceeee finally someone who came back to update us
Good job bud
18.5% bodyfat as well? 😂
@@popcornto6032 aye congrats
Thanks for the upload.
i do 4x15 cable kickbacks at 15lbs, then superset push downs (bar) with overhead tricep extensions, pyramiding weight/reps. the superset will kick your ass if you push yourself
Being really short is great for gains
Q&A: Hey alex I'm an intermediate lifter and looking for something different for maximum size and want to try nucleus overload. My question is can i do nucleus overload for all upperbody muscle groups as long as rest and nutritionis good. For example pull ups, dips, OHP, curls, extensions and shrugs everyday with light weight?
I agree with you in the sense that maximized program is the key to getting optimal results. Minimalist training is not the optimal scenario. But the problem with most guys not getting big arms is that they do too much arm work. I see guys blasting arm days with 16 sets for tris 16 sets for bis and then they keep doing more and more and more and wonder why their arm size is exactly the same. I was guilty of this myself. Once i stopped doing so much stupid fluff and start focusing on my presses and pulls my arms grew a lot. All im trying to say is that in general, most guys do too much arm work and dont focus on the presses and pulls.
one exercise for bis and one for tris at the end of a full body session for maybe 2 or 3 sets is more than enough.
Start training smart, guys.
For me close grip (but elbows at 45 degrees) is easier than pinkies on the rings- I'm really short though (5'3) so I think the wide grip is just really awkward for me.
Tricep gains 🚨
Great video alex!
Awsome, thanks for the wisdom 💪
200k subs right around the corner
I do 3 tricep exercises every week because I’m doing a full body workout. What 3 would you choose between close grip bench, tricep pushdowns, overhead extension and skull crushers?
Close grip bench, tricep pushdown, overhead extensions
Alpha im trying to pick up some serious size on my shoulders, I’ve been doing the overhead press with the barbell and got a lot stronger but im thinking that maybe using the dumbbells would give more hypertrophie, what are your thoughts on that, should i stick with the barbell or mixed up with the dumbbells
Barbell all the way
I been using closed-grip on all pushing exercises and still don't have thick triceps but I m gonna start doing 1 finger on smooth for 6 weeks then 2 fingers on smooth for 6 weeks but my triceps are strong as hell. My closed-grip is thumbs-length max 235lbs.
Why doesn’t team 3D alpha make videos anymore congrats on almost 200k btw
Hahahahhahahahah Alex Man U got so into it this when talking
Have you tried behind the torso triceps presdowns ? I just experimented with these with a light weight on my off day and my tris are feeling a bit sore already !! They mimick a dip or the dip machine movement . Definetely going to use them.
People think to much into working out then it actually is. You push yourself more and more each week with higher weight and increase your reps and eat a lot of good calories and bad ones too if you’re skinny and can’t eat that much and need that extra calorie boost.
My workout plan is people ridicule it but it has gotten me so much more gains then a lot of programs out there.
Monday- chest/triceps
Tuesday- biceps/back
Wednesday- shoulders/traps
And then it repeats and on saturdays I include legs. I do this and switch up my routine every month and add more weight and reps each week and eat 3000 cals a day 320 above my maintenance. And I’ve seen good ass gains. Point is don’t over complicate working out you guys no need
I loved extensions up until the point where I started adding 45 lb plate with a 25 lb plate a side, it’s just to hard to get that weight in the right position to start the exercise
If I have a close grip while bench pressing,does it takes away the chest tension and puts it on the triceps?
Bodyweight overhead extensions on a low bar!
3 Months into your novice program. Very affective to the highest degree. However I play basketball and want to increase my explosiveness vertical. What's the optimal way to incorporate power and jumping excerise sessions in my weekly routine. Thanks
Actually, if you get strobger at box squat and deadlifts alone you will see improvements in your verts, guaranteed
Alex, when are we getting a plant based day of eating? I'm really interested in employing a plant based diet to improve blood flow and such. I just dont know which vegetables and fruits to incorporate to satsfy all the nutrient requirements of the body
You can't satisfy all the nutrient requirements of the human body with plants.
@@folksurvival which ones?
@@elliottfitzsimmons4583 Many. B12, Retinol, D3 etc.
@@folksurvival, Best to have both.
Hey Alex, if I'm on concurrent and I rotate variations and don't do the actual lifts for several weeks, then won't it be affecting my technique on the actual competition lifts?
If they are similar to the comp lift it shouldn’t be an issue but if anything you can practice your form with super low weight or put in a cycle of the comp lift as you are nearing the competition
@@jesuszepeda8119 Whole purpose of doing variations is to get stronger in the main lift, and for example after 6 weeks of rotating lifts, the main lift might not increase or even decrease because of not practicing the actual lift and becoming inefficient with the movement patterns
Ever considered velocity based training?
What do u think of drinking raw eggs Alex?
BO GU i drink them every morning for more than 1year now and never had any problems...
just make sure they are fresh and if you close your nose with your fingers you wont even taste them
I don't think it's a good idea
AlphaDestiny yeah fuck you too
i grew triceps with very high volume (40-50 sets ) per session ,my elbow pain dissapear(reps of 50-100 for warm-up)
only extensions, pressing movements are not good for triceps, for chest and shoulders but not for triceps
Hey Alex, while using close grip benching, will I gain carryover to the wider grip bench?
can u do a video on neck stretching specifically? i am trying to do neck training but i don’t know the complete functionality of the neck and it’s very weak from years of slouching
Close grip bench fucks my shoulder up big time, i focus100% on technique to. It sucks becuase i loose that good squeze on the inner chest
Excellent videos
What if I am already very tricep dominant, and want to focus more on pectoral hypertrophy?
Alex, your opinion on ''bench dips''? Hands/elbows behind you and feet on an elevated bench in front of you?
Can you do a video focussing on correcting rounded shoulders
Horizontal rows and face pulls are your friend
What do you think of the jm press and will it optimally develop the long head?
Does OHP work the triceps to an unignorable degree?
Yo Alex, are you still using minoxidil? I’ve been on it for about a year now, my beard is fully grown but I hear if the hairs on not terminal they fall out. I use it probably 3 times a week now but I’m just wondering how long you used it for and if your still using it now
My right triceps hurt when i do overhead extension,what can i do as a alternative?
So lately my best and is 315 for 2 n it seem like im stuck some days i hit 2 but i feel fatigue n can't do 3 n yesterday i could only do 1. N i do this every week. Is it because i have weak triceps? My typical day is
Singles 135/185/225/275/305/ n my working set is 1 set of 315 for 2 but i just do that 1 set. Im too tired to do anymore.
This is fantastic advice. For free? I mean come on guys..
Can i do this in a week? Day1: full body, ay 2: arms, day3: full body, day4: arms, day5: full body. Or is that to much?
Depends on how much volume you do on arm day
@@fitfen9610 but it's possible? U got sugestions on how much volume?
Full body is already very taxing on your arms cause you are doing heavy presses and pulls so adding an arm day the following day might interfere with your recovery. Would be better to add a few arm workouts at the end of your full body workout then just rest and recover the following day.
So will jm press develop the long head? I didn't understand you inthe video
drops 30%? don’t u think thats a lot? for example you benched 395 and and 350 close grip which is only 12%
It depends which press and varies from person to person. I'd say 15% is about average
My goal right now is a 315 close grip bench!
Where you at ?
@@markkart7674 120kg which around 275lbs I think
6:04 Alex turned Dj Vlad .lool #flashback
Alex is it ok that I do trap bar deadlifts instead of doing deadlifts and front squats instead of doing back squats?
That’s perfectly fine bro, but why not do all of them? Just rotate the lifts.
@@jesuszepeda8119 back squats and conventional deadlifts feel very awkward for me cause I lack flexibility and my legs are pretty long relatively to the rest of my body
when I go heavy on the close grip bench, I get wrist pain, and I warmup the wrists before,
any tips?
How close is your grip? Also watch this video on wrist pain ua-cam.com/video/Dgsg8G7ltu8/v-deo.html&t and consider wearing wraps
@@AlexLeonidas little less than shoulder width
ur probably gripping to narrow or the barbell is not in line with ur wrist (stacked joints)
@@christianilm7283 thats true
I know bands chains etc work and make me stronger.. I just feel weak adding chains to 155 on my bench lol l
Hey Alex , do I NEED to emphasize the full lockout at the bottom of a weighted chin-up or is it not that necessary?
Don't need to but it's recommended. Can leave a slight bend if you want
What brand is that Swiss Bar? 🤔
does ohp work the long head?
whats your thoughts on static holds for ohp with 120% of 1 rm, just taking it out of the rack and bracing just like you would for your normal set up?
What did you snort before this video. You talk so fast.
Coffee
Pre workout
Bro what is your squat rack’s brand? I love how many pins it has.
Power rack *
It's by Amstaff
hey alex i was wondering why i can desdlift off the floor more than i can rack pull? why is that?
Same
It’s your anthropometry. It’s just a better angle for your body and you have the opportunity to build acceleration to move past your sticking point. On the rack pull you can’t build up the same acceleration and you’re likely starting the lift near your sticking point.
Link to the bar ?
Yo alpha my lecturer says that you can build strength without gaining any muscle as long as you train 1-3 reps I dont believe it who is right?
lad12121212 Can be possible. Neurological adaption.
@@acidishot2 but how many guys with a small chest can bench 315
5'10 manlet reporting for duty.
5'7 reporting Sir!
Your beard is looking like the total alpha male dude it looks good 🤣🤣💯😈💪🏼
Yo Alex im running your novice program but I think my OHP is interrmidiate(55kg) what do I do?
You may have a little bit more in you, have you tried microloading?
@@AlexLeonidas i've noticed that I gain 1/2 of the movent from workout to workout , but no my gym lowest weight is 1.25 kg plates
No, that's a novice press. Regardless of your bodyweight.
@@oc4026 I agree but bodyweight does matter, especially on the strict press..
1:47😂😂😂
What do you think about the jm press
It's a powerful exercise for pressing carryover and big triceps.
I love the JM Press it helped me breakthrough bench press plateau
Winging Scapula!
Should I stop training my pec minors and upper traps?
What about OHP?
Ohp and tons of rotator cuff and low-mid trap work fixed it for me. Not gonna lie, it took a while
Pullups r great for this. I have a winged scapula too. Focus on bringing in your scapula and feeling your scapula muscles as you do the pullups. Pull downs work too but pullups r better. That back excersize with cables where u bring the bar down below ur waist with both arms extended is also good.
I wouldnt stop training any regular excersizes just adjust your back training to rehab ur scapula
Thanks guys. Dry needling my trap was also a savior. That's what helped me to start to actually be able to use my back instead of only my upper trap. Then when I do pull ups, I still can't keep my scapula in but I'm gonna keep trying, then serratus training is bad because I can only ever feel my front delt.
Wait
Hey
Just in time lol
Tris for the guys
Tell us how you really feel!
JM press is great for building strength in the overhead press.