I think their overrated for bodybuilding . I did them for months and i will be doing then again when winter ends but im unsure what they built except forearms. I guess some of my upper back aswell Very fun exercise thought
1. Weighted stretching is key - farmer walks -deadlifts 2. Volume is key - block rack pulls are better suited fir volume than standard deadlifts - less hip flex ion may be better - Romanian deadlifts 3. Athletic training - speed pulls with bands and chains 4. Weighted pull-ups with high volume rows 5. Direct trap work - power shrugs - snatch grip high pull - higher repetitions are better - strict shrugs 6. Overhead press emphasis - more athletic than flat pressing 7. Direct neck training - include rotation and lateral flexion - high reps - superset neck training with high rep lightweight shrugs 8. Gpp yoke workouts
It's nice to see a youtuber like you who looks natural and who knows their shit. And when I say "looks natural" I don't mean that in a bad way whatsoever. Your physique is awesome. Fantastic. It's just a good feeling to know that there's people out there who have accomplished things the way you wanna accomplish them (in this case: naturally), got awesome results and who can show you the journey to that goal. While I could take advice from someone like Simeon Panda (just an example, I don't watch him), I'd much rather watch someone like you whom I can relate to so much more.
Focusing on going heavier for the pull ups and lighter/more volume for the rows is a game changer. Like you said Alex, it's so much easier on the lower back and recovery. That's allowed me to feel fresher for my Snatch Grip Deadlifts which really hammer the traps as well. It all syncs up so well.
Alex honestly, F the UA-camrs who tried to shut down your rack pull info.. it’s probably the best thing u can do for ur upper back and you pioneered that and so I gotta say THANK YOU. You helped me with my back and I will continue to use it along with weighted pulls to maximize my back🙏👍
Snatch pulls and snatch high pulls are the GOAT yoke/general assistance exercise. Traps, upper back, rear/side delts/rotator cuff, glutes, quads, calves. More out of less weight, what's not to love?
I know it’s not your expertise but Olympic weightlifting definitely deserves a mention. Almost all the top competitors have big traps and mine have improved immensely as well since I started it.
Alex i just wanna thank you man cause you changed my life since i've known your channel and your book. I built my Home Gym because of you and my training vision has completely changed now. BTW my traps are getting so massive that people are scared of me in the streets lol. And whats beautiful about The Athletic Yoke is that you dont need to bust your ass in the gym. Some of it is almost like "cheating" techniques. Or at least very feasable for a lot of people.
Hey alex, I really appreciate all the content you put out man, its been helping me for years in training and progressing, its almost like all this information shouldnt be free, you provide incredible justification for what you say, and what you say is always very diversified and interesting, you change up the standard ideas in ways that are proven to work. Keep doing what you are doing, your following is gonna grow because you hit such a niche here! I dont see many other channels doing videos with this quality of information. Thanks again bro best of luck for your 2021.
Id say the main benefit of the RDL over the good morning is the weighted stretch on the lats and traps, literally got doms from them before when going heavy.
Same bro! Been training my neck for about 2-3 months consistently now, from nothing. I’m a starting intermediate, my neck has gone from 16” to 18” for real
@@Motivatorteo well i had (and still have pencil neck lol) But i went from 13 inches to 14 ¼ in just one month I still have long ways to go but its been a great change
@@szczypi0rek Plate Neck Curls 4x25 Plate Neck Extensions 4x25 Focus on good form, and increase the weight slowly. It’s that simple. Train your neck 2-3 times per week, and don’t worry if it doesn’t get that sore. It will at first, but then don’t worry when this feeling does off as the weeks go on. And be consistent! You’ll have a bigger neck in no time.
@@szczypi0rek yep what Teo said but i also do side neck curls with the plates I do the neck routine after shrugging so the side curls are like a finisher to the traps too At least for me
Incredible content man, always coming in clutch. Been treating the pull up as a competition lift for a year now and maxed out 65kg (143lbs) in the chin easy with a bw of 88kg. Thankful for the tips you give out as my back gains have been sick the last year, as well as keeping my shoulders healthy. Keep on grinding man love the content👏
Weighted pull ups are the truth, used to do rows and id feel fatigued when deadlifting or weird pains would pop up even with good form. Weighted pull ups feel so good, they're fun you can do heavy 3-5rms with back off sets or 5x5, 3x10 etc with unlimited variations basically or if its a rest day bodyweight without going to failure and help recovery, best back exercise period and get a bicep pump from it on top of feeling the back muscles as opposed to rows where its mainly lower back then upper back and rear delta usually give out. Tldr weighted pull ups are best for long term gains feels awesome fun to do you need minimal equipment so u can do it at home pull-up Station some plates loading pin and a belt, the hanging on the bar part lowkey reminds me of when kakashi from naruto use to climb mountains with 1 arm to train its badass period.
Thank you AD I find myself studying west side methodology and your videos more than any top notch lifter on youtube. Im on my way to become a personal trainer for people who want to lose weight, gain weight, and for strength/hypertrophy training most importantly. Ive learned a lot and oneday ill let you know when im established and doing well. Couldn't give your video enough credit!
I found power cleans to be a great exercise for working the traps and upper back in an athletic way, and it also functions as a way of speed work in a sense.
Bought the Alpha Diet digital book/pdf. It's great because it clarified somethings I've never been too sure about over the past years but there is so much more knowledge in the pdf...things I've never considered, definitely things I need to improve on. Thanks!
I been training like this for a few weeks and I’ve already added like 70 lbs on my rack pull and 50 lbs on my DL… people been commenting on my physique more then ever before as well… legit stuff
Questions for future Q&A for you Alex (Hope you see my message and happy new year to you bro) 1. I'm currently at 132lbs (60kg) as a PB for the Bench Press after starting doing Bench Press in late September this year. My goal for the end of the next year is 300lbs, do you think that is a reasonable goal or should I aim higher (BTW I'm a shot put thrower). 2. What is your opinion on waist trainers as an additional factor besides diet and exercise to your lose belly fat and reducing your waist size? Just curious to hear your thoughts on this. 3. (Bit of a funny question) Have you suffered majorly from protein farts in the past and any experiences you would like to share lol? Seems to be a trend for a lot of guys especially bodybuilders and weightlifters.
I love snatch grip high pull because in a traditional bodybuilding workout we hardly do explosive movements and shoulders and traps respond to explosive movement more from my experience
What about emphasizing the lower traps for athletics and injury prevention? Yes, the pull ups hit them but there'll still be lag. Not mention wrestlers need the most lower trap work they're getting stretched constantly.
Nice Video Alex,i think you can show how to add these elements for workouts (like if you follow upper/lower do this and this,or following Fullbody do like that etc.) that would be much better for us.
Love your videos man. I wonder if you can include my question in your Q/A videos. I have hard time with pull ups. Im 6.1 and 88 kilos. I started doin pull ups march last year when i could not do even one.Started with negatives and now i can do about 10 good pull ups in one set... but thats it. I dont have any progress since 2-3 mounts probably. I started doing lower numbers in more sets like 10 sets of 6 reps in hopes to increase my max pull ups. You think that will help or im doin something wrong. Thank you
Holy shit Alex I did *overhead shrugs* last week with just an empty bar above my head (3 sets of 10 with a squeeze) and MAN, my traps have never felt so crazy sore like now!!
What would you recommend for someone wanting to increase the number of reps on the pull-up eventually moving to weighted pull ups? I'm overweight (already working on that and making steady progress) and am stuck at 8 pull ups when doing a fresh set
There’s a simple solution for you, after you’ve hit failure or in this case 8 reps, max out on eccentric pull-ups which means jumping up to the bar and coming down as slow as possible.
Hey Alex! Long time fan. Ring gymnast and aerial straps artist. Question for you about rows and weighted pullups I'm running 5/3/1, Iron cross, weighted pullup, front lever and Swiss bar OHP. Doing gpp for handstands, l-sits, pistol squats and lower back. Assuming that I have 4 accessory movements after the main movement, would it be feasible to do 3 sets of inverted rows daily? Or would i be risking my recovery? Cheers!
Would a 3 Day FullBody Split with Chin Ups, Push Ups, Dips, Deep Squats with heels elevated on a book, Reverse Lunges and Calf Raises be enough for a Beginner/Intermediate. Also while raising the weight in a backpack each session once i max out the 8-10 rep range
Alex, do you think one arm pullups are worth pursuing from an overall physical development (muscle, absolute and relative strength, functionality,...) standpoint? Or are there better pull exercises for that purpose and one should prefer them over one arm pulups? Thank you
Hey Alex, do you clench your jaw when doing next flexion exercises? I'm trying to keep it relaxed but find that it clenches when heavy and I'm concerned about my teeth!
Bro, building Splenius Capitis muscle is aesthetic as fuck, if you can get to the point where they are visible, and you have two pythons on the back of your neck shit is craaazy
I would say lower day, if you do them on upper body day you will fatigue the posterior chain and grip, which will hinder your deadlift performance. Always make sure to run it Upper/Lower/Rest/Upper/Lower/Rest/Rest
I just have 3 kettlebells (15, 30, and 44 lbs) and gymnastic rings... I'd appreciate some ideas for substituing some of these exercises. Thanks in advance.
I've got questions to your next Q&A. How to even out as much as possible erector spinal. I have probably due to tweaked sacrum and sitbone an disadvantage in building righ side of erector spinal during deadlifts even though I try to do Jeffersons, tweak my body for the advantage of right side. Also, how to activate delts during dumbell overhead press? I am doing 28 kg dumbell overhead press per arm and my right delts are less activated, much less than left delts but I can do the same amount of reps. I am not going to give up, trying to fix technique as much as I can but it seems like it is going to perfectionism in my case instead of just technique being good.
hey alex ik biceps n triceps r meant to b smaller n weaker muscles than pecs and back but my arm muscles r much smaller n weaker than my pecs n back such tat they seem to b unproportionate to my back n pecs how do i balance my ratios. how do i bring my arms the strength n size to balance the ratio they shld b in with my back n chest. i couldnt get my answer from any source yet .pls help.
hey alex, should i try to have volume/intensity days with home workouts? like handstand push ups low reps one day, and pike push ups high reps another? or doing both same days should be fine? thanks.
PLEASE HELP ME OUT HERE: Even though I use proper form, from time to time, I keep pulling out my lower back and then I'm out of comission for a few weeks. 2 day's ago I did a seated machine row and I warmed up with lighter weight and on my 2nd set of 190lbs, I felt a pain in my lower right back and I stopped. I could still finish up my shoulders, but next day had some pain and hard to bend down and all that. It's not as bad as I once did 2 year's ago when I squated and felt a jolt in lower back and literally could barely move next day and was bed ridden for a few days. Why is this keep happening? I'm scared to do deadlifsts, squats and machine/bent over rows now. Going to stick with lat pull downs for back and leg press machine for kegs to supplement it as compound lifts. Maybe cause I'm 38 and getting old and the game is up? Or maybe even if I am able to lift heavy as hell, I should not and build little by little? I've been training on/off for years, but it's been 3rd solid week where im doing 5 days per week and weekends rest. I also don't train my lower back doing hyper extentions. Maybe i should? Any advice can help. Thanks
Start training your abdominals every time you lift (ab wheel, cable crunches, leg raises, etc.). Make sure you're bending at the wasit! NOT your back during deadlifts, rows, etc. I am not a medical professional, just advice id do.
If you stand on your head you build a REALLY muscular neck. Like crazy. You just hold it, like isometric. Work up to 5min+. One foot touching wall lightly, hands for balance, not taking weight. Stabilization builds a surprising amount of muscle. Also good for healthy spine.
When I first got to the gym I was over stretching my Back I hated how it felt but I didn't know I could do more comfortably range of motion after that year my back was over developed compared to rest of my body
Alex, what's the best way to balance out the 30 squat down workout with posterior chain work? I'm concerned that all the quad centered volume is gonna leave me with imbalances.
0:21 When you hear someone talking shit in the other room but dont want to stop your workout while you confront them.
🤣🤣
Lmaooo
💀 💀 💀 💀 💀 💀 💀 💀 💀
Start of 2020: Athletic Rack Pulls
Start of 2021: Athletic Yoke
Look who we have here. I've met my match.
Farmers Walk is one of the most underrated exercises of all time.
Definitely! Probably the most underutilized exercise in the gym, Never see people doing them.
I think their overrated for bodybuilding . I did them for months and i will be doing then again when winter ends but im unsure what they built except forearms.
I guess some of my upper back aswell
Very fun exercise thought
Your opinion
Say that to a farmer who hates walking.
@@Franky-zc3xx I have. They tried to run me over with their John Deere.
1. Weighted stretching is key
- farmer walks
-deadlifts
2. Volume is key
- block rack pulls are better suited fir volume than standard deadlifts
- less hip flex ion may be better
- Romanian deadlifts
3. Athletic training
- speed pulls with bands and chains
4. Weighted pull-ups with high volume rows
5. Direct trap work
- power shrugs
- snatch grip high pull
- higher repetitions are better
- strict shrugs
6. Overhead press emphasis
- more athletic than flat pressing
7. Direct neck training
- include rotation and lateral flexion
- high reps
- superset neck training with high rep lightweight shrugs
8. Gpp yoke workouts
It's nice to see a youtuber like you who looks natural and who knows their shit. And when I say "looks natural" I don't mean that in a bad way whatsoever. Your physique is awesome. Fantastic. It's just a good feeling to know that there's people out there who have accomplished things the way you wanna accomplish them (in this case: naturally), got awesome results and who can show you the journey to that goal. While I could take advice from someone like Simeon Panda (just an example, I don't watch him), I'd much rather watch someone like you whom I can relate to so much more.
He definitely doesn’t know his shit
@@failurehaus5979 What are you basing that comment off?
@@failurehaus5979 blaha is that you??
@@failurehaus5979 ua-cam.com/video/8ARWQc5oKM4/v-deo.html shut up skinny bitch
@@atomram6890 blaha has said his current info is good
Focusing on going heavier for the pull ups and lighter/more volume for the rows is a game changer. Like you said Alex, it's so much easier on the lower back and recovery. That's allowed me to feel fresher for my Snatch Grip Deadlifts which really hammer the traps as well. It all syncs up so well.
Alex honestly, F the UA-camrs who tried to shut down your rack pull info.. it’s probably the best thing u can do for ur upper back and you pioneered that and so I gotta say THANK YOU. You helped me with my back and I will continue to use it along with weighted pulls to maximize my back🙏👍
Snatch pulls and snatch high pulls are the GOAT yoke/general assistance exercise. Traps, upper back, rear/side delts/rotator cuff, glutes, quads, calves. More out of less weight, what's not to love?
I know it’s not your expertise but Olympic weightlifting definitely deserves a mention. Almost all the top competitors have big traps and mine have improved immensely as well since I started it.
Bro your back is looking freaky after that cut, keep up the good work!
Thank you brother!
Alex i just wanna thank you man cause you changed my life since i've known your channel and your book. I built my Home Gym because of you and my training vision has completely changed now. BTW my traps are getting so massive that people are scared of me in the streets lol. And whats beautiful about The Athletic Yoke is that you dont need to bust your ass in the gym. Some of it is almost like "cheating" techniques. Or at least very feasable for a lot of people.
Hey alex, I really appreciate all the content you put out man, its been helping me for years in training and progressing, its almost like all this information shouldnt be free, you provide incredible justification for what you say, and what you say is always very diversified and interesting, you change up the standard ideas in ways that are proven to work.
Keep doing what you are doing, your following is gonna grow because you hit such a niche here! I dont see many other channels doing videos with this quality of information. Thanks again bro best of luck for your 2021.
Been doing farmer walks for years now from high school football to college rugby. One of the best exercises out there.
Only been following this channel for a couple of weeks and can already tell it’s quality content every time
Preciate that Dane! Real recognize.
0:36 Gr.5 me walking to the principals office when I got in trouble LOL
Funniest thing I’ve heard in a while😂
In my opinion snatch grip high pulls have been a game changer for my traps
Id say the main benefit of the RDL over the good morning is the weighted stretch on the lats and traps, literally got doms from them before when going heavy.
SO grateful for this natty channel!!!
Deadlifts or block/rack pulls with a snatch grip are one of my favorite yoke exercises along with farmers walks and neck training
Just started with yoke training and damn my neck is growing like crazy
Thank you so much!
Same bro! Been training my neck for about 2-3 months consistently now, from nothing. I’m a starting intermediate, my neck has gone from 16” to 18” for real
@@Motivatorteo well i had (and still have pencil neck lol)
But i went from 13 inches to 14 ¼ in just one month
I still have long ways to go but its been a great change
Guys what exercise do you perform?
@@szczypi0rek Plate Neck Curls 4x25
Plate Neck Extensions 4x25
Focus on good form, and increase the weight slowly. It’s that simple. Train your neck 2-3 times per week, and don’t worry if it doesn’t get that sore. It will at first, but then don’t worry when this feeling does off as the weeks go on. And be consistent! You’ll have a bigger neck in no time.
@@szczypi0rek yep what Teo said but i also do side neck curls with the plates
I do the neck routine after shrugging so the side curls are like a finisher to the traps too
At least for me
3:02-3:11 Bro, I've always felt that way about deadlifts too. Great content as always, Alex!
Incredible content man, always coming in clutch. Been treating the pull up as a competition lift for a year now and maxed out 65kg (143lbs) in the chin easy with a bw of 88kg. Thankful for the tips you give out as my back gains have been sick the last year, as well as keeping my shoulders healthy. Keep on grinding man love the content👏
Bro alex you are the RSD of bodybuilding and strength training. Always speakin truths from facts and experience. Thank you. 🙏
Weighted pull ups are the truth, used to do rows and id feel fatigued when deadlifting or weird pains would pop up even with good form. Weighted pull ups feel so good, they're fun you can do heavy 3-5rms with back off sets or 5x5, 3x10 etc with unlimited variations basically or if its a rest day bodyweight without going to failure and help recovery, best back exercise period and get a bicep pump from it on top of feeling the back muscles as opposed to rows where its mainly lower back then upper back and rear delta usually give out. Tldr weighted pull ups are best for long term gains feels awesome fun to do you need minimal equipment so u can do it at home pull-up Station some plates loading pin and a belt, the hanging on the bar part lowkey reminds me of when kakashi from naruto use to climb mountains with 1 arm to train its badass period.
I agree, I feel like weighted pull ups have done far more for my back than rows have!
@@resurrectiontraining thats because all rows are mostly rear delt and little bit upper back
Seal Row + weighted Pull-up: Amazing back
Stretch exercises are actually the best!!
You know it Dylan!!
I did the weighted stretch on pull ups w 135lbs for 30 secs, 3 days ago, and they’re still sore lol
@@ClassicPhysique27 what do you mean
@@bignies I put super heavy weight (135lbs) on my chain and just held it to get the weighed stretch on my lats. Hard asf
@@ClassicPhysique27 from a dead hang?
Thank you AD I find myself studying west side methodology and your videos more than any top notch lifter on youtube. Im on my way to become a personal trainer for people who want to lose weight, gain weight, and for strength/hypertrophy training most importantly. Ive learned a lot and oneday ill let you know when im established and doing well. Couldn't give your video enough credit!
The master of yoke🙏
Solid video Alex!
I found power cleans to be a great exercise for working the traps and upper back in an athletic way, and it also functions as a way of speed work in a sense.
A good neck pump LITERALLY hits different
The yoking commences! Continue Sensei!
Bought the Alpha Diet digital book/pdf. It's great because it clarified somethings I've never been too sure about over the past years but there is so much more knowledge in the pdf...things I've never considered, definitely things I need to improve on. Thanks!
I been training like this for a few weeks and I’ve already added like 70 lbs on my rack pull and 50 lbs on my DL… people been commenting on my physique more then ever before as well… legit stuff
The usual good content. Suitcase deadlifts work for me. Next day, traps are always sore. Thanks for the work, Alex.
That is... that is huge, dude. Keep it up. Love this channel
Yes!! this is it! finally some traps & upperback video.
Also, doing them more strongman style (wide stance wide grip) takes emphasis off the lower back and places it on upper back :)
Keep up with the good work brother 👊🏻
Outstanding content as usual! Appreciate what u provide Alex. What brand of rack is that?
Thank you Dustin! It's the Amstaff TR025, love this rack.
Great content as always Alex! Appreciate the consistency
Questions for future Q&A for you Alex (Hope you see my message and happy new year to you bro)
1. I'm currently at 132lbs (60kg) as a PB for the Bench Press after starting doing Bench Press in late September this year. My goal for the end of the next year is 300lbs, do you think that is a reasonable goal or should I aim higher (BTW I'm a shot put thrower).
2. What is your opinion on waist trainers as an additional factor besides diet and exercise to your lose belly fat and reducing your waist size? Just curious to hear your thoughts on this.
3. (Bit of a funny question) Have you suffered majorly from protein farts in the past and any experiences you would like to share lol? Seems to be a trend for a lot of guys especially bodybuilders and weightlifters.
I love snatch grip high pull because in a traditional bodybuilding workout we hardly do explosive movements and shoulders and traps respond to explosive movement more from my experience
Another great video Alex, keep up the good work brother!
What about emphasizing the lower traps for athletics and injury prevention?
Yes, the pull ups hit them but there'll still be lag. Not mention wrestlers need the most lower trap work they're getting stretched constantly.
Don't get me wrong this info was awesome and I'ma a fan just bringing my thoughts to the table.
The rows will take care of that
Here to get yoked!
I know he wants to say rack pulls above the knee :D at least from the knee :"D
Great video 💯👍🏼
Nice Video Alex,i think you can show how to add these elements for workouts (like if you follow upper/lower do this and this,or following Fullbody do like that etc.) that would be much better for us.
This some good content my dude. Thank you.
Amazing vid and advices like always
Great points man! Gonna apply some of these to my training
Excellent video
Loving ur channel dude
More like Athlethicc
Sup sup
Great video, Alex!
Love your videos man. I wonder if you can include my question in your Q/A videos. I have hard time with pull ups. Im 6.1 and 88 kilos. I started doin pull ups march last year when i could not do even one.Started with negatives and now i can do about 10 good pull ups in one set... but thats it. I dont have any progress since 2-3 mounts probably. I started doing lower numbers in more sets like 10 sets of 6 reps in hopes to increase my max pull ups. You think that will help or im doin something wrong. Thank you
Appreciate the knowledge.
Look at gymnast, that nice stretch on the biceps ;)
im gonna become a mathematician with all these formulas.
The yoked mathematician!!
Alex what books do you recommend to improve my knowledge on strength training
Alice in wonderland
Definitely Westside Barbell Book of Methods
Basic Training Manual by Dave Tate and Jim Wendler is a great free e-book. It's a quick read and teaches you so much about programming,
Buy Alex’s naturally enhanced book. Got it two years ago and have been making gains ever since
Opinion on using a standard barbell to deadlift? Currently my only option right now
Clean pulls are the best for traps and calves
If any of you have access to outside with a barbell…try over head Carrie’s with a barbell..it will smoke your traps.
I think there´s nothing more alpha looking than seeing Mr. AlphaDestiny doing farmer´s walk.
Holy shit Alex I did *overhead shrugs* last week with just an empty bar above my head (3 sets of 10 with a squeeze) and MAN, my traps have never felt so crazy sore like now!!
@M B Agreed, althought i think its some indicator its working the muscle you want when testing an exercise for the first time.
@@loosecannon6142
Yes!
@M B
I know I know....
But at least it targets the traps HARD.
Alex! Is it important to track and progressively overload the neck?
What would you recommend for someone wanting to increase the number of reps on the pull-up eventually moving to weighted pull ups? I'm overweight (already working on that and making steady progress) and am stuck at 8 pull ups when doing a fresh set
There’s a simple solution for you, after you’ve hit failure or in this case 8 reps, max out on eccentric pull-ups which means jumping up to the bar and coming down as slow as possible.
Can you make a video on quads and forearms
Hey Alex! Long time fan. Ring gymnast and aerial straps artist. Question for you about rows and weighted pullups
I'm running 5/3/1, Iron cross, weighted pullup, front lever and Swiss bar OHP. Doing gpp for handstands, l-sits, pistol squats and lower back.
Assuming that I have 4 accessory movements after the main movement, would it be feasible to do 3 sets of inverted rows daily? Or would i be risking my recovery?
Cheers!
Would a 3 Day FullBody Split with Chin Ups, Push Ups, Dips, Deep Squats with heels elevated on a book, Reverse Lunges and Calf Raises be enough for a Beginner/Intermediate. Also while raising the weight in a backpack each session once i max out the 8-10 rep range
Man I love my deadlifts and my traps are nonexistent I feel like. Only a year into deadlifts so I will keep on grinding
HOLY FUCKING SHIT YOU ARE BIG TODAY COMPARED TO THIS VIDEO
What power cage do you use?
Since the lockdown here is going to be extended, I am looking for a good one.
Amstaff TR025
@@AlexLeonidas thanks man!
I'm 6'1 230 lbs looking for a program to get me down to 5'5 170lbs can you help me out?
Alex here turning us into a NFL athlete.
Alex, do you think one arm pullups are worth pursuing from an overall physical development (muscle, absolute and relative strength, functionality,...) standpoint? Or are there better pull exercises for that purpose and one should prefer them over one arm pulups?
Thank you
One arm pullups have a high chance of biceps injury. One arm towel pullups are safer.
Hey Alex, do you clench your jaw when doing next flexion exercises? I'm trying to keep it relaxed but find that it clenches when heavy and I'm concerned about my teeth!
Ur teeth will strengthen due to pressue(bone density)
Alex what percentages did you use on your 3 week Wave Ohp? 6x6 8x8 10x10
Bro, building Splenius Capitis muscle is aesthetic as fuck, if you can get to the point where they are visible, and you have two pythons on the back of your neck shit is craaazy
I do an upper lower program twice a week. I do deadlift variations on the lower workouts. In which workouts should I incorporate the power shrug?
I would say lower day, if you do them on upper body day you will fatigue the posterior chain and grip, which will hinder your deadlift performance. Always make sure to run it Upper/Lower/Rest/Upper/Lower/Rest/Rest
@@StrengthHacksCoaching thanks man
I just have 3 kettlebells (15, 30, and 44 lbs) and gymnastic rings... I'd appreciate some ideas for substituing some of these exercises. Thanks in advance.
Is it okay to use straps on farmers walks? Probably won't do grip any good, but best for weighted stretch. Might have to incorporate both.
If you want athletic yoke, do Olympic lifting with neck training.
Word!
Do you still condone the rack pull above knee ?
Hi Alex
What in Yr opinion is the best hand spacing width for pull ups if you want to hit lats ?
I've got questions to your next Q&A. How to even out as much as possible erector spinal. I have probably due to tweaked sacrum and sitbone an disadvantage in building righ side of erector spinal during deadlifts even though I try to do Jeffersons, tweak my body for the advantage of right side. Also, how to activate delts during dumbell overhead press? I am doing 28 kg dumbell overhead press per arm and my right delts are less activated, much less than left delts but I can do the same amount of reps. I am not going to give up, trying to fix technique as much as I can but it seems like it is going to perfectionism in my case instead of just technique being good.
hey alex ik biceps n triceps r meant to b smaller n weaker muscles than pecs and back but my arm muscles r much smaller n weaker than my pecs n back such tat they seem to b unproportionate to my back n pecs how do i balance my ratios. how do i bring my arms the strength n size to balance the ratio they shld b in with my back n chest. i couldnt get my answer from any source yet .pls help.
hey alex, should i try to have volume/intensity days with home workouts? like handstand push ups low reps one day, and pike push ups high reps another? or doing both same days should be fine?
thanks.
PLEASE HELP ME OUT HERE:
Even though I use proper form, from time to time, I keep pulling out my lower back and then I'm out of comission for a few weeks. 2 day's ago I did a seated machine row and I warmed up with lighter weight and on my 2nd set of 190lbs, I felt a pain in my lower right back and I stopped. I could still finish up my shoulders, but next day had some pain and hard to bend down and all that. It's not as bad as I once did 2 year's ago when I squated and felt a jolt in lower back and literally could barely move next day and was bed ridden for a few days. Why is this keep happening? I'm scared to do deadlifsts, squats and machine/bent over rows now.
Going to stick with lat pull downs for back and leg press machine for kegs to supplement it as compound lifts. Maybe cause I'm 38 and getting old and the game is up? Or maybe even if I am able to lift heavy as hell, I should not and build little by little? I've been training on/off for years, but it's been 3rd solid week where im doing 5 days per week and weekends rest. I also don't train my lower back doing hyper extentions. Maybe i should? Any advice can help. Thanks
Start training your abdominals every time you lift (ab wheel, cable crunches, leg raises, etc.). Make sure you're bending at the wasit! NOT your back during deadlifts, rows, etc. I am not a medical professional, just advice id do.
Heavy weight TUT for traps. Light weight high reps full ROM. All day yoke let's go
Been waiting for those hair and recipe videos for three years.
If you have the opportunity go train at a strongman gym for 3 months and you'll find all your answers pretty much immediately.
Brah make a day in the life kind of video
Hi, Alex, Will it be overtraining if I train neck nearly everyday?
If you stand on your head you build a REALLY muscular neck.
Like crazy. You just hold it, like isometric. Work up to 5min+. One foot touching wall lightly, hands for balance, not taking weight.
Stabilization builds a surprising amount of muscle.
Also good for healthy spine.
This is facts, look at breakdancer that spin on their heads their necks are always JACKED. Even the female ones that do that have crazy necks
Alex what's your opinion on only using side lateral raises and reverse pec deck to build the shoulders?
Love this dude
Hey Alex, do you think doing dumbbell OHP provides good carryover for normal barbell OHP
When I first got to the gym I was over stretching my Back I hated how it felt but I didn't know I could do more comfortably range of motion after that year my back was over developed compared to rest of my body
Alex, what's the best way to balance out the 30 squat down workout with posterior chain work?
I'm concerned that all the quad centered volume is gonna leave me with imbalances.
Alex please cover the Zercher Shrug