Yeah you can either choose to go bear mode and look like a super big and powerful/dangerous man, or either go lean and aesthetic to looke like a greek god.
Man thank you, so true, omg this was me last year man. Got down to 6% body fat but was only 158lbs at 6'2". Lol looked emaciated. And yeah I was so obsessed with how I looked it was ridiculous. Always thinking about food but also obsessed with my looks. And thought I looked so good lol definitely narcissistic
I hate cutting, I know from personal experience. I went from 115kg at 5'10 when I never lifted to 90kg with intermediate numbers. Although I hated it, It was the best thing I ever did in my life.
Can’t wait to cut haha I’ve been lean bulking for a while but I just can’t put food down anymore. Even if I lose strength I can always gain it back but yeah can’t wait to see the face difference currently around 19-20 percent 5,5 156 cutting to 143 pounds aiming for 10-12 percent BF
I agree I’m cutting down weight rn for summer would you say 19-20 % BF is overkill and the sweet spot is 17-18 I’ve done dirty bulks and never again haha
has Alpha got a video on shoulders? I've been working out for about 2 months now with emphasis on my shoulders, I know I shouldn't expect much out of just 2 months but I don't feel like i'm getting the most out of my body. my routine for shoulders is: standing ohp: 3-4 sets 6 - 10 reps reverse pec deck: 2 sets - 8 - 10 reps, 2 sets 10 - 12 reps (1st - heavy, 2nd lighter) DB lateral raises: 2 sets - 8 - 10 reps, 2 sets 10 - 12 reps (1st - heavy, 2nd lighter) Standing face pulls: 4 sets - 8 - 12 reps (optional) lateral raise machine: 3 sets - 8+ reps Perform it about 2-3 times a week. I am lifting more weight almost each week for every exercise. Eating relatively clean I guess... kinda eyeballing it but I know I'm not taking the piss with what I consume. Just trusting the process at this point. If there's anything that doesn't seem right to you let me know. I'm jus tryna get biiig maaan.
Cutting can have a long term effect on your hormone levels and metabolism, it doesn't seem overly healthy to be constantly yoyo'ing up and down in weight. You need to give your body time to balance out after a cut. The best way to stay lean while gaining is just to eat a very small 200-300 calorie deficit. Better for you in the long run than bouncing back and forth.
Hey Alex, I am following your novice program. I can box squat 140kg x5. However I can only bench 70kg x5 and deadlift 130kg x 5. What do you recommend me to do?
Stick to it mate. Pretty good squat, but your DL must be higher. Is your box squat low enough? Because your DL must be higher than your squad. You squat below paralel?
Is running for like 30 minutes gpp aswell? Is concurrent periodization for novice lifters aswell? You said with concurrent periodization that if you rotate excersises you will get stronger at the default excersise if you train the special (or other) excersise aswell, will that also apply if you have for instance: 100kg tbar row and then next training you do bent pver barbell row 80kg wil that make your tbar row stronger?
@@milanvanleeuwen1252 judging by your rowing strength you are still a novice,in that stage you want to build strength in full ROM movements(deadlift,squat,ohp...),free weight barbell rows will give you much better carryover to your pulls of the floor than tbars,for the chin ups I have only one argument-they are simply amazing ;)
I was 280 last November and now I’m at 192LBs, but it was a major struggle not gonna lie. A lot of binging and fucking up going back and forth in weight but yea if you put ur mind to it you can do anything btw my goal is to stay at 180LBs and get down there by thanksgiving so yea :). Love your videos btw bro you’re awesome
I'm currently in the process of cutting naturally (secondary to a decreased appetite). I hate the unintentional bulk I was on bc I didn't have access to gym. I looked like a fatty fatboy, especially in the face. Absolutely hate it. Appetite goes absolutely out of control when I can't gym. As serious gym goers, we pay serious attention to fat levels in the face and the body. What we call "fat" is "in shape" to most people.
A mate of my mine, I kid you not, held on to a lean appearance despite having a beer belly. Could it be that some people are genetically able to achieve the bear mode physique while concurrently meeting the general consensus of what is considered to be lean, due to inherent fat distribution propensities?
How many cals and protein should I be consuming if I want to get to 185lbs Ive been eating 3000 cals and still weigh at 178-179? Everyone says something different about protein, please help a brother out!
I am assuming in light video u got calisthenics lol all of a sudden I can do a front lever just cause lost 20 lbs to be fair I could l sit to start and had like 55lb weighted chin before I cut.
I've been permabulking/maintaining for years. It's really hard for me to cut because im fairly tall (6'2"). Getting fullness as a taller natty is hard af, and it seems like the bit of fullness i have when bulked up disappears instantly when losing a few kg's. It's frustrating as hell because im simply stuck. I NEED to cut for a while to get to another bulking cycle and to continue making gains but I mentally just cant lol. I so quickly start to look lanky and skinny imo (I know it's mostly in my brain because everyone sais Im 'huge').
my personal opinion and I hope it's not rude but those last few pics you put in toward the very end of the vid look so much better. Cmon alex you gotta get back there. You know it's the superior look.
There is a reason why powerlifters look great after they cut and are the ones tend to have bigger muscles than others after a cut. It is also easier for them to cut considering all the weight they've added with those muscles so their calorie deficit will be at a higher number than most
I was shredded and had pretty good amount of muscle at 165 but I felt I had a plateau in my strength, particularly the bench, so I clean bulked to 185 now and I haven't gained too much fat but my strength is way better. If I cut to let's say 175 will I lose a lot of strength/muscle I gained while I was on a bulk? Is it a good idea to do a bodybuilding program when bulking then switch to power lifting when cutting or maintaining same bf% with just enough calories I need?
So big question you never made a video on. When you cut, did you run naturally enhanced like normal but add cardio and bodyweight days or do a completely different program?
What do you think about bear mode with 20-30% body fat, Im thinking about that when I get older and dont care to be this lean guy anymore and i just wanna eat good,be strong and look massive..To put in perspective Im talking about like 110-120 kilos while still lifting,at about 180cm height..i would like to allow myself some junk(I really enjoy sugar) but it wouldnt be a big deal in terms of looks because im going for that massive appearance while enjoying all the food..would it be bad in terms of health?
Marino Milkovic big difference between 20% and 30% I think I agree that in older years the bear mode looks much better just the thicke upper back filling out shirts
Dont go above 20%. You will look just average and your health will completly suffer. Should honestly stay below 20%. Youll be healthier, look better, and feel better. Your strength will still go up. Dont justify being unhealthy
for me, I'm lucky that at 25-27% BF i still look slim if you were to look at my face. I think my face is the last place I gain fat, but maybe cuz i have a beard since my teens and haven't shaved since. But i need to get down to sub 15%.
Can someone help me about cutting without talking about the shit out of eating less calories? Man it's boring and hard to calculate everything you eat/drink
I just got my percentage of body fat scan. I’m 85kg with 11% body fat with majority of my fat being in my stomach. I want my abs back! So it’s time to cut
Im one of those guys who never cared about being huge, I just love being lean ASF and eating clean healthy foods being able to him the weights every single day. I make sure I eat enough calories to maintain my bodyweight and get lots of sleep.
Also watch "Top 3 Lightweight Benefits" ua-cam.com/video/nONC2hmAY7Q/v-deo.html
Enjoy!
0:05
1:29
2:42
3:48
5:23
I like when you listen to your people bro
Real talk about how health is secondary in the fitness community
what is health?
There's nothing healthy about fitness( competition mode)
Health is overrated
@@eXpas04 Stupidity is over-prevalent.
I definitely prefer the lean muscular athletic look rather then bear mode physique but that’s just me man.
Nomo 4u i agree and also id rather be leaner coz i tend to store more fat in my face so when i get let my face looks so much better
jeff bridges Lol I relate 100%
Same bruh I like to have a full set of abs
Yeah you can either choose to go bear mode and look like a super big and powerful/dangerous man, or either go lean and aesthetic to looke like a greek god.
Whe u cut your level of narcisism is over 9000
Hunger too though, hate it. 😢
Man thank you, so true, omg this was me last year man. Got down to 6% body fat but was only 158lbs at 6'2". Lol looked emaciated. And yeah I was so obsessed with how I looked it was ridiculous. Always thinking about food but also obsessed with my looks. And thought I looked so good lol definitely narcissistic
DylanBeatz doubt u was 6%
Bloatlord cope
I hate cutting, I know from personal experience. I went from 115kg at 5'10 when I never lifted to 90kg with intermediate numbers. Although I hated it, It was the best thing I ever did in my life.
Went from 155 to 88kg. Cry me a river
I was 15 years old when I was 115 if that accounts for anything
Congrats anyway bro
I LOVE CUTTING!
@@Ryan-sb2tw I feel like shit now 16 5'10 and 63 kg guess you could call me a walking stick :/
On a cut right now. Sucks ass but yeah it's necessary sometimes, of course.
And you're totally right, my face looks much much better when I'm leaner.
Can’t wait to cut haha I’ve been lean bulking for a while but I just can’t put food down anymore. Even if I lose strength I can always gain it back but yeah can’t wait to see the face difference currently around 19-20 percent 5,5 156 cutting to 143 pounds aiming for 10-12 percent BF
You looked like a monster bear mode its nuts to see all the pics over time sick video
Also if you have high blood pressure and cut, your blood pressure goes down.
Yup, many health markers are improved
Been watching your channel grow over the years, keep up the good work.
Thanks for your honesty about your experience with body dismorphia. Needs to spoken about particularly on the topic of cutting
The pull video to yesterday's push. :)
You got it!
Gotta switch it up so viewers dont succumb to the biological law of accommodation.
Legs ingnored.
@@aleksi.niemela squats are push, deadlift pull.
Those pull-ups you're doing your back Justice keep it up brother!!
You got that old school incredible hulk hairstyle.
cut look 10 to 12 percent
bear look 15 to 18 percent
always kinda see your abs
real talk
I agree I’m cutting down weight rn for summer would you say 19-20 % BF is overkill and the sweet spot is 17-18 I’ve done dirty bulks and never again haha
totally agree for me anything over 18% percent I start to feel really heavy and groggy
Downloading this and Top 3 lightweight benefits to listen to everyday on my phone during the cut so i dont start doubting the process
Haha awesome Milos! Stay true to the grind and you will be rewarded in the end
@@AlexLeonidas i did the same with your yoke playlist while i was bulking- it always helped when i was about to give in. Now its time to switch gears!
Hey Uncle Alpha, happy to see I'm not the only one struggling to get cheek hair to really connect the moustache. Keep it up
has Alpha got a video on shoulders? I've been working out for about 2 months now with emphasis on my shoulders, I know I shouldn't expect much out of just 2 months but I don't feel like i'm getting the most out of my body.
my routine for shoulders is:
standing ohp: 3-4 sets 6 - 10 reps
reverse pec deck: 2 sets - 8 - 10 reps, 2 sets 10 - 12 reps (1st - heavy, 2nd lighter)
DB lateral raises: 2 sets - 8 - 10 reps, 2 sets 10 - 12 reps (1st - heavy, 2nd lighter)
Standing face pulls: 4 sets - 8 - 12 reps
(optional) lateral raise machine: 3 sets - 8+ reps
Perform it about 2-3 times a week. I am lifting more weight almost each week for every exercise. Eating relatively clean I guess... kinda eyeballing it but I know I'm not taking the piss with what I consume. Just trusting the process at this point. If there's anything that doesn't seem right to you let me know.
I'm jus tryna get biiig maaan.
Muslim destiny lol
Hey dude I really liked the videos you did about ring training, are you still using them?
I Alex goes bear mode again with this beard and hair he'll look like a viking
hey alex what´s your opinion of micro bulking/cutting ?
2-4 weeks bulk then cut for 1-2weeks?
imo... better to stay the same weight/calorie intake and just train hard...
Everett Mcgee exactly... i found this on a brandon carter video, looks like a good idea
It's the best way to stay lean while gaining muscle.
Cutting can have a long term effect on your hormone levels and metabolism, it doesn't seem overly healthy to be constantly yoyo'ing up and down in weight. You need to give your body time to balance out after a cut. The best way to stay lean while gaining is just to eat a very small 200-300 calorie deficit. Better for you in the long run than bouncing back and forth.
Alex what books do you read? I'm looking for something to read
Hey Alex, I am following your novice program. I can box squat 140kg x5. However I can only bench 70kg x5 and deadlift 130kg x 5. What do you recommend me to do?
Stick to it mate. Pretty good squat, but your DL must be higher. Is your box squat low enough? Because your DL must be higher than your squad. You squat below paralel?
Is running for like 30 minutes gpp aswell? Is concurrent periodization for novice lifters aswell? You said with concurrent periodization that if you rotate excersises you will get stronger at the default excersise if you train the special (or other) excersise aswell, will that also apply if you have for instance: 100kg tbar row and then next training you do bent pver barbell row 80kg wil that make your tbar row stronger?
You shouldnt be tbar rowing if you are at this stage,focus on barbell rows and chin ups
@@jasam5056 Why? Use arguments please?
@@milanvanleeuwen1252 you can do it, but just watch your form. It can be a very dangerous move if not done properly.
@@milanvanleeuwen1252 judging by your rowing strength you are still a novice,in that stage you want to build strength in full ROM movements(deadlift,squat,ohp...),free weight barbell rows will give you much better carryover to your pulls of the floor than tbars,for the chin ups I have only one argument-they are simply amazing ;)
@@jasam5056 and chin ups will hit the back very good? Im now just weighted pull ups with like 8.7kg neutral grip
I was 280 last November and now I’m at 192LBs, but it was a major struggle not gonna lie. A lot of binging and fucking up going back and forth in weight but yea if you put ur mind to it you can do anything btw my goal is to stay at 180LBs and get down there by thanksgiving so yea :). Love your videos btw bro you’re awesome
My face did not look good when i was 25% bf no dpubt about that 😂 swollen af 👎
Right at 20% and under i start looking good again. Im a junk food junkie tho fack
Robert Romero yeah i hate bulking coz my face just blows up instantly, but i nade the mistake of dirty bulking
Ty alpha for all your knowledge . Plz dont ever stop youtube . Be the 100 year old fitness youtuber
Nice points, God be with everyone’s spiritual and physical health 😁😁
I'm currently in the process of cutting naturally (secondary to a decreased appetite). I hate the unintentional bulk I was on bc I didn't have access to gym. I looked like a fatty fatboy, especially in the face. Absolutely hate it. Appetite goes absolutely out of control when I can't gym.
As serious gym goers, we pay serious attention to fat levels in the face and the body. What we call "fat" is "in shape" to most people.
A mate of my mine, I kid you not, held on to a lean appearance despite having a beer belly. Could it be that some people are genetically able to achieve the bear mode physique while concurrently meeting the general consensus of what is considered to be lean, due to inherent fat distribution propensities?
I believe the best cutting benefit is the rebound after 10-15 weeks of cutting. That's when you're gonna see your gains
What's that rebound?
How many cals and protein should I be consuming if I want to get to 185lbs Ive been eating 3000 cals and still weigh at 178-179? Everyone says something different about protein, please help a brother out!
0.8g of protein per pound of bodyweight. For gaining mass a 10-20% calorie surplus will be more than enough.
Keep killing the gym you will get there
Rj Cohen my maintenance is 3700 calories at 205 pounds, just eat more.
I was watching the part where you talked about gaining weight being hard but honestly I can shovel food into my mouth all day every day
i went from 145 to 170 lb in a year from 15% bf to 20 % soon will start cutting i definitely gain size and fat too
I am assuming in light video u got calisthenics lol all of a sudden I can do a front lever just cause lost 20 lbs to be fair I could l sit to start and had like 55lb weighted chin before I cut.
I've been permabulking/maintaining for years. It's really hard for me to cut because im fairly tall (6'2"). Getting fullness as a taller natty is hard af, and it seems like the bit of fullness i have when bulked up disappears instantly when losing a few kg's. It's frustrating as hell because im simply stuck. I NEED to cut for a while to get to another bulking cycle and to continue making gains but I mentally just cant lol. I so quickly start to look lanky and skinny imo (I know it's mostly in my brain because everyone sais Im 'huge').
my personal opinion and I hope it's not rude but those last few pics you put in toward the very end of the vid look so much better. Cmon alex you gotta get back there. You know it's the superior look.
Alex - What are your thoughts on fasting or autophagy for health purposes? They say going on a long fast can cure alot of ailments.
AndyB It’s true. Check out Loren Lockman here on UA-cam.
There is a reason why powerlifters look great after they cut and are the ones tend to have bigger muscles than others after a cut. It is also easier for them to cut considering all the weight they've added with those muscles so their calorie deficit will be at a higher number than most
Great video man as always
What's your opinion on 5:2, 5 days eating regular, 2 days fasting?
Nice video bro! Any tips on getting that one arm pull up?
I was shredded and had pretty good amount of muscle at 165 but I felt I had a plateau in my strength, particularly the bench, so I clean bulked to 185 now and I haven't gained too much fat but my strength is way better. If I cut to let's say 175 will I lose a lot of strength/muscle I gained while I was on a bulk? Is it a good idea to do a bodybuilding program when bulking then switch to power lifting when cutting or maintaining same bf% with just enough calories I need?
Topics about Ketogenic diet and ex vegans are trending. Any thoughts about those matter?
2:43-3:42 absolutely spoke to me
Hey alex, I get why my traps and lats are sore after benching but why in the world are my PEC'S sore after rowing. This seems very strange to me
How close are you to the natty limit for muscle? Do you think you can still gain significant size? Obviously strength is still going up
When will you be making a 'Top 5 Steroid Benefits!'
Good fuckin morningggg
So big question you never made a video on. When you cut, did you run naturally enhanced like normal but add cardio and bodyweight days or do a completely different program?
What do you think about bear mode with 20-30% body fat, Im thinking about that when I get older and dont care to be this lean guy anymore and i just wanna eat good,be strong and look massive..To put in perspective Im talking about like 110-120 kilos while still lifting,at about 180cm height..i would like to allow myself some junk(I really enjoy sugar) but it wouldnt be a big deal in terms of looks because im going for that massive appearance while enjoying all the food..would it be bad in terms of health?
Maybe just watch your blood lipid profile, resting heart rate and blood pressure. Keep those under control and you should be fine.
Marino Milkovic big difference between 20% and 30% I think I agree that in older years the bear mode looks much better just the thicke upper back filling out shirts
Dont go above 20%. You will look just average and your health will completly suffer. Should honestly stay below 20%. Youll be healthier, look better, and feel better. Your strength will still go up. Dont justify being unhealthy
thats too much fat, quit being lazy and just stay at 20%. You say you wanna look massive? at 23% and above you're just gonna look obese.
for me, I'm lucky that at 25-27% BF i still look slim if you were to look at my face. I think my face is the last place I gain fat, but maybe cuz i have a beard since my teens and haven't shaved since. But i need to get down to sub 15%.
Alex what number should a beginner reach on weighted dips and pullups after 1 year of proper strength program?
If you are making progress you shouldnt care about that
What ia alex's neck measurments?
Currently cutting. I'll bulk up when it's actually cold out
your back looks amazing
Alex what are your favourite exercise science books?
Yo Alex, what if I have a big appetite but I eat a lot of cleaner foods
Agree 100% with nr. 3
Mma fighters look way better than bodybuilders or bulked up powerlifters in my opinion.
1st? cant wait to see ur video bro
No
I did my first half way iron cross
When is the hair and beard coming off?
They're here to stay for a long time (hopefully)
Why does everyone care? His appearance isn't to cater you.
Keep growing them until you can ponytail the hair and braid the beard for the shiggles and gits brah!
WE WANT THE BONUS PART!!!!
Still waiting for the skin care routine
1:44 who is the guy
The problem is, how to cut and keep as much size and strength as possible without using gear
Can someone help me about cutting without talking about the shit out of eating less calories?
Man it's boring and hard to calculate everything you eat/drink
Eat 2 meals a day fast in the morning
wait... why am i not reading any che guevara comments here....
your protein intake is more expensive and you need frequent protein intake so its not big benefit about food
Cutting also helps you deal with the emotional pain.
Health needs to be cool again
Che Guevara Destiny
I just got my percentage of body fat scan. I’m 85kg with 11% body fat with majority of my fat being in my stomach. I want my abs back!
So it’s time to cut
Frank Smith thats weird that you dont have abs at 11% body fat, 11% is very lean
@@danielbryan7619 I didn't have abs at 10.4 % body fat maybe too skinny fat lol
I swear I store half my fat in my face 😂
Dude my face from 18% percent body fat to 14% is crazy I never want to take the bulk too far again haha
That beard is so cool
5 for cutting and 3 for bulking???
What do you mean? Months?
@@thegeth4293 nah , he gave 3 benefits to bulk and 5 to cut xD
lean face wins everytime
Good lord @ that thumbnail
PASTA FAGIOLI HEALTH AS FUCK
Another big benefit: Drop a weightclass in powerlifting competitions so you're stronger proportionally.
The last one is some real shit
Looking at it from both sides. i like that!
Hi alex im a 15 year old teen, im 20% bodyfat should i do a mini cut?
Depence how much muscle you got
i am 191 lbs Lmao, i am worried that cutting will stunt my growth
im 5'9 btw
dont cut in your teens man, your bones are growing, dont be like me and sacrifice clavicle with for being lean.
Yeah cut to about 15% trust me
Im one of those guys who never cared about being huge, I just love being lean ASF and eating clean healthy foods being able to him the weights every single day.
I make sure I eat enough calories to maintain my bodyweight and get lots of sleep.
Amazing back
👍👍👍👍👍👍👍
Health, yes, thank you, fuck
Not eating all the time is a con for me
you have a yujiro hanma back :00
Hell yeah, your backs looking great dude! I'm a be up there soon :)
Back lookin like Phil Heath ffs you just need to work on your upper arms.
Key take a ways from this video, health and bear mode is 20% body fat at the most!!!!
Yo
I want to be vascular
Andrew Carey Get your body fat around 10%
Γεια σου ρε Άλεξ τούμπανο!!
Kai egw nomiza eimoun o monos
I'm staying at 20% bodyfat for another 4 years
Somebody get this dude a prayer rug and a dynamite vest. iholé
Let's be honest - extreme cardio does kill gains. Especially if you are trying to get REALLY lean, fast.
Source: Lyle McDonald's work on fat loss
You looked better with a trimmed beard and shorter hair
Matthew Schoenborn yeah i agree