How Alex Leonidas Built His Natural Physique - The Blue Print to Mass
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- Опубліковано 8 чер 2024
- In this interview with Alex Leonidas from Alpha Destiny, Alex details his exact training progression through the years to develop one of the most impressive natural physiques in recent times. Enjoy.
Chapters:
0:00 Introduction
1:37 Calisthenics
3:55 Transition into Weight Training
5:05 Alex's Calisthenics Routine
6:27 Bodybuilders that use Calisthenics
7:10 Parkour, Cardio and Calisthenics Training
8:02 Alex's Double Progression Full Body Training Routine
10:15 The Importance of Gaining Weight
11:05 Deadlift Training with a Pressers Build
12:31 Applying Alex's Novice Program
14:08 Discovering Westside
18:29 Plateauing on Linear Progression
19:29 The Alpha Body, Alex's Conjugate System
19:55 The History of the Conjugate System and the Westside Origins
22:20 Alex's Naturally Enhanced System
23:32 Discovering the Yoke
29:10 The Importance of Developing the Yoke
34:50 The Yoke in Developing Strength
37:13 Yoke Development and Spinal Erector Strength
39:20 Alex's Experience with the Conjugate System
42:39 How Alex reached a 405 lb Bench Press
43:59 Dissecting Alex's approach to the Conjugate System
45:25 Importance of Backdown Sets after Max Effort Training
47:39 How to Train Accessories
49:52 The Importance of Weak Point Training
51:24 Fulcrum Push Ups and playing with ROM for Pressing
54:12 Horizontal Pull and Push, Vertical Pull and Push
56:12 Exercise selection for Concurrent Training
1:02:05 Why you should Squat more than Deadlift
1:03:22 Managing Volume on Max Effort Days v Volume Days
1:05:25 Train What You Suck At
1:06:08 The Importance of Chest Krusher for Bench Pressing
1:08:26 The Chest Expander
1:09:12 Applying Band Tension Correctly
1:11:45 Weighted Calisthenics
1:15:26 Training Max Effort 2x as a Specialization Program
1:18:11 Good Mornings Bulletproof Your Back
1:18:35 Influential Sources to Alex's Success
1:23:30 Advanced Training with Heavy Duty Style Training
1:28:17 End
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One of my favorite interviews to date, you really did your homework and asked questions that no else has before. I enjoyed sharing my journey and hope the viewers get lots of value! Thanks again for everything, Carlos.
Thank you once again Alex for your generosity and patience in answering my questions. It was awesome discussing your journey
Nickname "The limit" "Natty limit" "New Limit"
Alex "O Poústis" Leonidas built his body by eating mucho boutso.
What up dawg.
what a legend
Alex is one of the top best influence in the fitness community. He helped me so much, and it’s a joy to see him get more and more and more recognition
Axel, you are absolutely right and you are right up there with the best of them 👏
When it comes to aesthetics, you're definitely on his level Mon frère !
who are your top 5 channels if you don't mind man?
@@Sir_Porridge Alexander Leonidas, Bald Omni Man, Geoffrey Verity Schoenfield, Statue Fit and Team 3D Alpha for the general strength training/bodybuilding english speaking ones =)
same
Alex is one of very few online personalities who I trust he is what he claims to be, the guys lifting knowledge is extraordinary and he always has good info to share to his audience. When older guys who used to harass him now clout chase off his channel shows you just how far he's come.
Literally but he was a little cringe when he started and with the ATK rack pulls practically curing cancer (we are all cringe from age 16-21)
Dr. Mike doing a collab with him, Alex beating Jason Blaha to a 405 lb bench, and Alex having more subscribers than Eric Bugenhagen now (who rejected Alex back in the day) is the good ending Alex deserved… Alex makes us all believe in ourselves
@@iangraham-white5717tbh I forgot about Eric Bugenhagen til you brought him up lol.
he claims to be a few inches taller than he is
What kind of training he did in the start actually can get you further than people realize. Doing the same compound movements over and over and increasing reps over time to muscular failure. Man it works
alex is one of those influencers that one can trust and certainly tell he is honest about his natty status, great guy and very inspiring physique progress over the years
His progress is nothing less than inspiring. An amazing, intelligent and consistent human being
@@GoldenEraBookworm
I had similar training methods to his back off sets
Late 90's when I was working in a bodybuilding gym at the age 20 what are read from books magazines and VHS tapes
One of my clients at the time 6-ft plus straight as boad
He was so weak he could barely left 10 kilos on the bench press
6 months following my training program
He had 1 max rep at 50kg that's not including the bar
By following 3 reps for two sets and last set a drop set, till he just left the bar
Yes a guy who's job is to lie to everyone is a trustworthy guy. He's a snake like all the other fake nattys
As an older dude who has watched his stuff for years- bro has been 100% transparent for YEARS. He has learned. He has evolved. When he's changed his mind, he says, "this is what I learned, this is how that worked, this is how that failed me, this is how I can use that lesson for my new goals." Other than the kinda cringey fake accent pick up tricks phase, which we all could have gone through at that age, watching him grow, learn, and mature could be a blueprint for us all
Wow, this was fantastic. Thanks for asking such great questions.
Brilliant video content and interview. Mr Leonidas is both knowledgeable,and down to earth. Your interviewing skills spot on. Once again thank you for producing great video content.
Pretty cool you interviewed Alex, I been watching his videos for over 9 years, him and team 3d alpha ,
It’s a pleasure to listen to this insightful discussion. Both of you are truly inspirational! 👍💪
This dude gets a lot of hate, but I personally love all the info he puts out. Guy is a testament to hard work, dedication, and trusting the process whilst staying natural. Nothing but respect for this man!
golden podcast u asked the perfect questions i had the same questions for months now this one of the best pods what a golden nugget 💛
Thank you, gotta love Alex
What an interview. Learned a lot from you and this channel. You’re a bloody good host.
I’d love to see more on Serge. Love his philosophies and I feel there is a lot of wisdom in there
This was an incredible interview.
I learned a lot thank you both so very much and keep them coming.
I'd like to see the two of you get together more often.
Make a Duo show once a week or once every other week even once a month, it would be fantastic
Thank you
I love the way Alex humbly acknowledges those that inspired his methods. He's also humble in the way that he's eager to correct himself when he remembers a seemingly unimportant fact. I think he's a real character and an incredible source of information. UA-cam fitness wouldn't be where it is without him. So many natural bodybuilders, some who have even surpassed him, have learned from him.
Fantastic interview guys! I’m only halfway but already so much knowledge being dropped here
Alex is extremely knowledgeable and this interview really was a pleasure for me. A nugget if I say so myself
so much valuable info for advanced lifters. thanks.
I've learned alot from alex and this interview. Thanks 👍.
My guy here is an absolute inspiration.
I like how he emphasizes the overhead press. It really does yield good results
Great collaboration what other platforms besides UA-cam are good for new personalities?
Nic to see the collaborations happening. You're moving up in the world, kiddo! Great interview...
This is what I love about nattys! Thank you for the great video
I want to know how Jason blaha built his natural physique.
Alex is great I’m so happy that there is natural group of bodybuilders pushing the limits.
Natural my ass 😂
No one achieves that level of mass naturally while staying relatively lean. Please don't set yourself up for disappointment. I still think most of Alex's advice is pretty solid though, just don't expect to look like him lol.
Hate to burst your bubble pal........
@@nickm724he doesn't stay lean.
I mean there’s a natural group of bodybuilders on UA-cam that confirm that he is? They are the most likely to criticise people who say they are natural when they are not. Like natty life, natural hyper trophy and Geoffrey verity Schofield.
Alex is the man, westside 4 life
Been training since 1997, but he opened my mind to new territory.
Thank for sharing. You should interview Jim Wendler he worked out at West side got away from powerlifting said he accomplished his goals he said one his first goals was to lose weight be able tie his shoes without his face turning red and walk down the street without losing his breath . He said he was fat and out shape that where his 531 program got started ,now he started to train a lot of high school kids on a football team
Lots of Chinese food MSG bloat!
Jim W is awesome!
When I watch Alex question myself
With my first half of 13 years of training training
Where there wasn't internet influence and I didn't take photographs
Did I do the right from been a natural bodybuilder and lifting heavy weights for 4 years
Then move away from sport to focus more on fitness function
If was next generation I would definitely said that Alex would have been my motivation to carry on with natural bodybuilding
Alex is unique in that he persisted and found the way
Remember, this dude is 5'5 (probably shorter if we are being honest), has never worked a real job and dedicated most of his life to fitness for the last 13 years. The only way you don't end up looking jacked under those circumstances is if you're an idiot or just have some really really bad genetics or an unrelated health condition. Making this kind of progress when you're working 50hrs a week is unlikely without putting everything else in your life on the back burner.
@@BlueBeamProjectionist "probably shorter if we're being honest"???... Yeah so you're coping by saying that he has an advantage over you because he doesn't work a "real job". Both Natural Hypertorphy and GVS work a standard 40h / week jobs. So your excuse doesn't work.
@@mikolajakubiec666 I didn't mention myself at all lol. You don't know what I look like, and I'd never trade my height for his physique. You're responding with emotion like a woman.
Alex is proportionally bigger than both GVS and NH simply because he is short. I am much more impressed by the latter two as they both have had to fill out lanky frames, and especially NH who has narrow shoulders and a wide waist but still manages to look great. You can also tell by his training style that he isn't just genetically gifted, I'd even say he's genetically disadvantaged and has made his progress in spite of it. GVS has a bigger frame but also clearly has a genetic advantage. He can train high volume, intensity AND frequency and somehow recover and continue without too many injuries or overtraining. I believe he said he put on 20lbs of muscle his first year which is pretty unheard of for naturals (post-puberty). He's the kind of guy that could be a pro if he did gear.
@@BlueBeamProjectionist ah, sexism,nice... / then your initial comment was absolutely pointless. You literally said absolutely nothing of value there. As for the second part of your reply, "genetics this, genetics that". Nobody fucking cares, why are you so obsessed with genetics? Apart from that, Alex is not "proprtionally bigger" than Geoff and NH. They're all of similair size or ffmi, Geoff may be slightly bigger than the other two.
Carlos, did you do any videos on Gordon Mitchell? I've been watching peplum movies with bodybuilder actors for workout inspiration.
Time stamps would be amazing
Done
@GoldenEraBookworm incredible! Thank you! I see you truly care about your channel and the viewers. 👍🏻
Guy knows of Eder and Leroy? I’m listening!
Absolutely- amazing- insites 👍👍👍👍👍👍👍👍👍👍
Igor is such a great guy
Bro did parkour on buildings!? Bro was an absolute physco
I'm 54 years old and I train seven days a week.
All my larger bodyparts involved in compound exercises get trained twice a week.
Smaller muscles such as deltoids, biceps, and triceps, get once a week training.
Volume per week is rarely more than 5 total sets per body part.
Everything is done to failure.
Advanced techniques such as rest pause, drop sets, stripping method, negatives, and assisted repetitions are done sparingly.
You can't train beyond failure very often or youll overtrain.
Man I've been on the mike mentzer kick lately and the gains have been incredible but I do miss being at the gym as often.
@@catdog9572try doing old silver era body builder routines. You will have to eat and rest a lot more though compared to what you’re doing right now. I have found tremendously success so far and my joints and muscle feel great, no soreness at all as long as you stretch at least on the days you train afterwards.
sure u are 54 and train to failure 7 days ....yeah right
silver is the best 3 days a week@@westoncroye643
@@sooparticular It's a fact.
Deal with it.
I had a similar start back in the early 80s, in my early teens. No access to weights and looking like crap, just did push-ups, situps, eventually dips and pull-ups...went from a flabby 170 to in the 190s with abs in about 18 months. I exploded once I got to weights In gym.
Hannibal For King is a legend. Aged well too.
Im confused. Is Alex saying that in 2020 he modified his approach to training to NOT follow his Naturally Enhanced system as is currently written? I.e., splitting out your intensity snd volume days? I'm only asking because I recently began using the NE protocol. And loving it but would like the clarification.
how did the NE work for you bro ? did you see improvements ?
@@Fabio2Fit it definitely has its merits. Gained a lot of strength and probably some size too. It was a bit fatiguing even with the 4 day split but I went really hard and heavy. I'd say it's perfect when you're bulking. Will definitely run again here and there but I'm more focused on aesthetics and bodybuilding style training right now.
65 kg close to shredded at 5'5 to begin with is super elite genetic.
he did blahas 5x5 he as novice he mentioned in his old videos and there are still his comments on blaha videos, but he did not mention that here
He was younger & naive. Dude has grown like crazy, not just physically but mentally as well as intellectually. Quit hating man, give credit where credit is due
22:57 hes talking about Erick cookie cutter Bugenhagen
Alex now has more subs than Eric, if Alex reached out to Eric now I bet Eric would be beaming to come onto Alex’s channel/podcast
@@iangraham-white5717 but I dont think that Erick cares , hes a WWE superstar now, and je must take roids to be Competitive
@@duck_gainz_m8 true
When did eric start taking
@@dyl923gonz7 dont know 4 sure prob 1.5-2 years ago after his injury after joining wwe
Bro i was looking for lee haney and found that you didn’t talk about him .Why?
Lots of negative comments towards Alex. Let's see those negative compete as a Natural. Natural Bodybuilding is very tough. When your cutting your dropping weight and must hold on to every ounce of muscle.
can you please get chris jones on?
Who is he talking about at 1:19:34?
V Shred
Probably athlean x, I don’t believe V shred has ever had a positive reputation 😂
@@Anthony_LI'd say it's Bloblo
Carlos - are you against double progression?
Not at all
1:12:00 what 20 min video?
The evolution of bear mode to beast mode . One man not 300 Alex leonidas
If Alex has a kid, that kid’s gonna look like reg park at the age of 10 with all his knowledge😂
I have a comparable physique to this guy, the fact he's completely natural and above me in terms of strength and size is very admirable!
Stop lying
I hope he is natty but I have my doubts
@@ronald7482he isn’t natural.
@@mark4lev what makes you say that?
I think I know the lifter he is talking about going to the darkside. Hes still a cool guy but I mean hes in WWE now so its not surprising.
👍
If he's natural on that thumbnail pic, then I'm the king of England.
Your majesty, what brings you here?
He was like 145 pounds in that pic. Looks bigger than he is. He has been working out for like a decade dude. He can have a body that looks like that when he cuts down enough. There is a lot to working out.
@@sebastiansullivan4770 I been lifting for thirty years, but thanks for letting me know theres a lot to working out.
@@majicogarcia8417 I meant to say, there is a point to working out.
Perfect lighting,pump,timing, editing etc. It's doable
is Alex 32?? how old is he
Nice to have a true natty ! Consistent work seemed to be the answer.
Genetics played a huge role.... how many do you know that have always had visible abs?
22:55 who's this?
Eric Bugenhagen
I am gonna guess…
1. Built A Solid Foundation With The Ten Major Movement Patterns Over 3-4 Years
2. Back Emphasis (Traps)
3. Back Emphasis (Lats)
4. Back Emphasis (Spinal Erectors)
5. Acquired Huge Barrel Chest (Bench Press Specialization Over Many Years)
6. Eliminated Weak Links (Biceps & Quads)
Not even close
@@GoldenEraBookworm ya i was way off
hi i found u again levi
By popping those pills bro, Alex you need to put up or shut up! Prove to Jason you can lift without all the gear, raw lifts boy!
his father told him not to train with weights because he tough it would make him short, but he still short anyways
If you guy's believe he's clean ...i have some beach front property id like to sell you
I haven’t seen any impressive results from that routine .
It’s an A/B routine you would have a better chance adding more muscle faster doing the same workout on the 3 full body days rather than having an A/B workout .
I recently went from around 174 lbs, to 200 within a few months. What I had lacked was just eating myself stupid, on what was good food. Eggs...in large amounts, raw butter, raw milk, tons of good quality ice cream and fudge bars after the gym...ran a high volume approach, with machines for the first time in my life as well. I was already muscular and years into lifting...somewhere around 15 years of consistent lifting, but making my best gains at 30 now. So the "natural" path can lead to gains throughout ones life. I don't buy the natural limit "no one progresses unless theyre on gear" nonsense. Eat a lot of good food, do a lot of lifts to cover weak points....keep your drive fresh, focus on new movements and variations...and enjoy the process. Too much black pilling
Mike ohearn is natty too.
Just Chicken and rice.
"Natural Physique"
Hes natty all right. I belive him. Because he says so. Just chicken and broccoli 🥦
Lol
5,5 lmfao
Guys what you are doing is proper public service for natural lifters. Yes it doesn't have millions of views. But then again... Rich dad poor dad sells more than Socrates and who is the genius there? 🙄
Is he still natty?
You can never know for sure. However, I highly doubt he's on something.
Yes
@@mikolajakubiec666 we have our doubts
@@ronald7482 then don't? Besides who's "we"?
Its a lot easier when you're about 5 foot 6 lel
He's so strong bro. U can't discount how strong he is.
Cope
It's easier to be strong when you have the body proportions of a 5' 5" guy lmao. Cope@@sebastiansullivan4770
@@ZeroPhilosopherweakcel cope
@yurameshi5189 he's not wrong tho. It's easier to look full and muscular at 5'6" VS 6 feet but not an excuse anyways
A bit too bulky and not very aesthetic , in my opinion. Or maybe it looks that way just because he's basically a midget.
Gear
@@MikeReplukCope
Too bulky? Not aesthetic? Let us see what you got. The man won 2nd place in a bodybuilding comp just a few months ago and has elite feats of strength. Meanwhile, there's a nobody talking outta his arse 🤡🤡
@@sonzai5162 you sound all butt hurt bro lol
he is 5'3 and 150 lbs shredded. he is nattt and tiny.
If your starting foundation is seeing abs and being super CUT from an early age, then your GENETICS have given you the upper hand.
Be humble enough to thank your parents for that and not how hard you train in later life, though that should enhance your genetic potential.
My cousin, from as early as I can remember, had visible abs and no visible signs of body fat, as did 2 school mates. The rest of the year were nothing even close to that.
It would be like you trying to win the 100 metres running against Usain Bolt. Ain't going to happen, once again genetics
This unfortunately detracts the advice given out.
If someone that wasn't genetically gifted takes the advice, he / she or.... will NOT experience the same results, no matter how hard they train or how strict they are with nutrition.
That said.... every one should stimulate their muscles on an daily basis... use it or lose it.
Avoiding sarcopenia should be the focus, carrying extra muscle that the body really does not need for functionality is down to being just vain.
Each to their own.
He is not natural.
So natural that he got bald at 22 🤣🤣🤣. People need to have a bit more critical thinking. It is not that difficult.
This guy never heard of Northernlion
thats a nice cope for being small, kid 😂
I started receeding and losing my hair at a similar age and have never touched a drug in my life lmao.
i got bald at the same age. am natural.
He all ready had the natural mesomorph frame to begin with
Fake Natty
Cope
@@mikolajakubiec666 fan boy
@@Himothy704 Just because I'm not a blackpilled imbecile who thinks anyone with a good physique is not natural?
alex still believes geofferey is still natty lol GVS is on gear and alex needs to wake up.
GVS gains no more than 2 lbs of muscle per year… Those are some sh*tty steroids then
@@iangraham-white5717 last bulk he did not gain 2 lbs u loser lol. he exploded he gained 15 lbs of muscle.
Alex himself could be enhanced too for all we know. There is no way to know for sure so it's useless to obsess over the natural status of online fitness UA-camrs. Go see pictures of bodybuilders from the bronze era and decide what's naturally achievable.
Cope
Even if he wasn't why do you care about another man's natty or not card? Focus on yourself.
Everyone's natty
Yes, and their mother...
I know such delusional liars. This is why I hate body building now
@TheMuscularWeaklingDo these guys even lift?
Everybody keeps making gains 10 years into lifting...es normal
Great interview Alex and a very KNOWLEDGEABLE guest. I know exactly what he's talking about. Right on the target. I fallow the Mike Mentzer H.I.T. program and i believe to be very similar to his programs. And in the case of those " deficit weight pushups " I've always done Dip. Weight dips NOTHING like it. I understand pushups are more
" Comfortable / manageable "
But Well performed DIPS are king . Thanks for all the knowledge . Hope lots of new bodybuilders listen to this interview and like Mike used to say
" don't believe all you read in the miscle magazines "
And be a THINKING RATIONAL person when it comes to training. 🙏
Pretty much everything this guy says points to him being a genetic outlier hyper responder.
Far from the best person to get training advice from
Pretty much everything like what exactly?
His novice program is one of the best novice programs out there and got thousands od people excellent results. The same goes for any of his advice especially past 2019ish.
Everything you said points to you being a young kid who got blackpilled by greg doucette.
wheres tom🤣🤣🎟
Why are you the only one laughing?
Golden information here. Thank you both for all you do.