Alex one thing I’ve noticed about your training, is that you have MASTERED the art of knowing when you will hit failure and staying 1 rep away from it. Your grinders are crazy
Thank you Michael and I'm happy you mentioned this!! That's correct, I can gauge it with about 90-95% accuracy. I would have to credit the Max Effort method for that, I know my limits and have developed the ability to strain. This process took yearsssss though.
Hi Alex, as far as minimalist neck training goes, have you seen Matthew Zlat's method? He literally just places his chin over the bar when doing weighted vertical pulls, and allows his neck flexors to take some of his weight. Wanted to hear your thoughts on this, especially since you do a bunch of weighted calisthenics already. Thanks for all the Q&A wisdom
Struggling with arm hypertrophy, but the rest of my body is growing great. Thinking of changing my five day split from Push, Pull,rest, Legs, Push, Pull, rest to Push, Pull, rest, Shoulders and arms, Legs, Chest and Back, Rest Would love to know your thoughts on this switch.
Just want to let your know I got that rope from your other video and my arms thank you. Mixing between rope pulls and battle ropes is a killer upper body cardio killer. Then using the rope now for a lot of my back movements has been juicing my forearms.
Would love to see more GPP content. If youre having a bad day, do 15+ down burpees. Your problems in life won't seem as bad anymore 😅 Just checked out iron wolfs channel and yh he's a madman. Will defo be trying some of his stuff.
Alex, my go-to rows at the moment are Meadows Row (flared elbow for thickness) and 1-arm Landmine row (elbow close to target lats), am I missing on gains? Are these 2 a viable rowing options?
Hey Alex, big fan love your work! Theres something i havent been able to figure out for a while, I'm a pretty muscular guy, bear mode, kinda big, BUT I'm actually pretty weak when it comes to my upper body, specifically my bench and bicep work. How big i am and how strong i am don't correlate. Is there a reason for this? I know im doing something wrong
Hey Alex do you think arm day can have its place or is it too Broish? Lets say I train 4 times a week (upper /lower) but I wouldnt do any isolation work of arms on one upper body day and instead I would do jsut arms the next day after one upper body day(so the arm day would be just once a week and more volume/exercises on that day and the first exercise would be treated like main exercise) while the second day would be just normally on the second upper body day which would be just one biceps/triceps exercise after main upper body compound exercises. So one day in a week would be focused on arms.
Hey alex, a year ago I injured my lower back deadlifting and since then I have not been able to get back to squatting without it messing my back up, deadlifts are actually therapeutic for my back nowadays. Anyways, the question is: can unilateral leg exercises replace all types of squats/leg presses? Also, what would the strength standards for walking lunges be? Oh, and is there a general squat to lunge strength ratio?
Hey Alex I know this question is irrelevant to the video but I really need help, I want to know what to do with my lower body volume, it seems that my upper body can handle 20 sets a week perfectly fine, but whenever I do any sort of meaningful volume for my legs they get demolished and I’m sore for 5-6 days, what should I do go fix this and be able to handle more volume
Hi Alex what's your take on unilateral exercises in general? Is there anything inherently different about them? Which muscle groups do you usually do them? What about starting the workout with them? Nice insights as always, keep it up
In general, I'm not that much of a fan. The imbalance aspect is overrated, you have to do double the work/straining, and for "optimal" gains rest before hitting the other side. I'm likely going to cover this in a new video. Of course there are exceptions for some stabler, less annoying movements.
You are literally a human strength training encyclopedia. Thank you so much for the knowledge you constantly share with us. "Knowledge in youth, is wisdom in age".
Hey Alex can you do a full week training vlog? The entire training session (mostly) uncut, everything included from entering your home gym to warmups, stretching, setting up gear and taking breaks, basically the complete full picture. I think it could give great perspective on the true raw reality of things and gives a super clear & complete overview that's relatively rare to see on UA-cam in its entirety (e.g training duration timewise). I'd be interested personally (also considering how your training methods & exercises have evolved over the years). (Alternatively you could also do the same idea as above but with cuts in between while making mentions of the time on the clock so as to still get a clear impression of time duration (although i do still see value in completely uncut and i think it would be unique)) You could just set up a camera somewhere w complete gym overview (or multiple if youre feeling ambitious, for different angles) and let it roll for however long your complete trainings take. Or for all i know you could even stream it and read chat during set breaks e.g. (if it won't ideally impede your normal training regiment focus time & exercise selection)
Man his endurance is on a completely different level, I've been trying to match him but I'm so far away. Amazing what serious long term training can do.
@nicholas ingratta there's no harm in being able to exert yourself for extremely long periods of time, if anything it's a sign that your body is absolutely working to its best capacity.
Lookin great Alex, you have come a long way. I have also noticed I maintain back strength when cutting, while at the pushing movements I become noticeably weaker.
The reason this guy keeps on progressing because of all the adaptations from different approaches in fitness (strength ,hyperthrophy, explosive movements, static response, specific, non specific etc) he understands fatigue to reward ratio, he knows different movements with the best strength curve to address his weakness..I have no doubt if he takes powerlifting seriously he can def break national records
omg I really love the fun way u making your videos) Keep it up man best wishes form Ukraine! I'm also trying to make some home workout guides here so your videos are huge inspiration for me
I normally don’t like QA’s. But this one was solid. Good questions. And each answer has some depth. They could’ve been short segments too. So nicely done.
I can't depress my shoulder blades down & back in fluid motion when I go up in Pull-Ups no matter how hard I try bruv(thus not engaging my back properly at all).. Any solution for this @Alex..??
Definitely interested in a new novice program! Also, I assume you still stand behind the naturally enhanced program, correct? Do you plan on updating that book in anytime in the future?
Alex , if you have the space would you consider to get a functional trainer , or some attachments, rings and the rest of your equipment are just enough. For your training goals . Im building my home gym and wants some opinions about cable machines.
Lil' copy and paste from the video about back rows : Hey Alex, will you do a video on how to apply a maximalist approach ? On your video about "minimalist training will fail you" you go on about how making compromises will give you lesser results. I've been thinking about it a lot. I mean, I want results so let's just do as much volume as I can with a very high intensity for every muscle, right ? And then give them the rest they need , and do it again. For example, I can do 5 sets of lateral raises before being toast, but I have no problem doing the same thing the next day. So let's just do that evey day, right ? Problem is this logic is not applicable for the whole body, because there's just too much muscle you need to take care of, and doing 20 exercises for 5 sets each everyday is just a straight up bad idea. So I've been trying to make it work in my mind but I just can't get it right. Because I guess there will compromises, there's just no going around it. I just can't think of how to make the maximalist approach work.
Hey alex I'm trying to increase my volume but i don't have time for doing more than 3 sets per exercise I'm doing cluster sets for some isolation exercises & higher reps do you think that is an effective way to increase volume for the goal of building muscle thank you for answering my questions
Follow up to the question about good mornings re leg day/back day. Would it be good to do high or even ATK rack pulls instead of deadlifts or good mornings along with rows and weighted pull ups? Then do the conventional deadlifts etc on leg day?
Good question. Yes, that would make sense from a blending standpoint. Though I'd still say conventional on the leg day isn't as good as an RDL/good morning. Especially since you already got the overloading effect from rack pulls earlier.
Hey Alex, my OHP is at 55kg for 5 (standing) and my progress on it has been moderate I miss reps here and there but never had any stalls. However, my bench press is at 67.5kg for 5rm, I am currently running a 5x5 program that has me benching and oh pressing twice every 8 days. I also eat in a surplus, sleep like a king, and hydrate myself, I also do assistance lifts like close grip and tricep isolations. But still, my bench keeps stalling everytime i add a measly 2.5kg on the bar. I am @86kg body weight.
Hey Alex, this one doesn't have to go into the next video. Might not benefit a lot of people but Can you recommend a minimum length of rope for rope pull based workouts? I want to buy one but don't have a lot of disposable income (teenager in school and all). I don't wanna buy one too short and have it be a waste of money, but I also don't want to overspend on one longer than I'll ever need to use. I plan on using it for both strength and GPP like work with somewhat longer set durations if that helps. Also, are thicker ropes (1" - 2" diameter) worth the money over just a thinner one (like maybe jump rope level thick) with gloves? I'd really like to know what I could get away with before make the investment. Especially in my country.
What up brah! I just noticed that you changed the name of your channel. Imo you should have changed it a long time ago. AlphaDestiny sounded too cringe, I always called you Alex anyway so this new channel name suits you better.
Alex! When the literature suggest 10-20 sets a week per bodypart might be optimal for hypertrophy, how specific is this? For example: 10-20 sets for each anterior-, lateral- and rear delts OR 10-20 sets for 'delts'? 10-20 sets for rhomboids, traps, teres, etc. and lats OR 10-20 sets for 'back'? Also, do I count my flat and incline pressing towards front delts too? and my upperback biased pull-ups towards lats? I know there are multiple ways of counting volume, I did actually watch dr. Mike's video on this topic. My question however remains: How do I have to count if I want to be in that 'optimal' 10-20 range?
Alex, about the overhead press, I'm 16 and recently at 215 I recently was able to do 225 for 5s for 4 sets on it (strict, standing) will I have any carryover to Bench? I haven't attempted an all out 1rm in a while on it.
Alex, what do you think of the Super Squats program? More precisely the Squat aspect of the program. I’ve been trying it out and have seen tremendous quad gains. I have also noticed that it helped me pinpoint my weakness during squatting. Thanks!
Hey Alex, i am a 14 (almost 15 year old), been training for year and 3 months now. I started at 20 kg bench for 8 reps at 52 kgbodyweight 15-20% bf 165 cm height and now i am at 66-67 kg 174 cm height 15-20% bf with a little bit abs definition. My lifts are 70/90/110 for a 1RM in kg. I have been fairly inconsistent and i have tried around 14 programs during my lifting time. How do i stick to one program because i know that i am shortchanging myself and i am capable of much more (laughs in 12 inch arms).
Hey Alex, I'm currently running your novice program. I'm constantly getting sore in my adductors even though I'm squatting three times a week. What do I need to do to stop getting DOMS? Also, is it ok to run your novice program with 8-10 reps? Thanks.
Elbow popping during triceps exercises : • Bench press : during eccentric, if I go further than 90 degree angle, there is popping • Triceps rope pushdown : during eccentric, if I go up further than 90 degree, there is popping • Dips : when I go down, if I go below 90 degree angle, there is popping There is pain after the workout but not during. Warming up with light triceps rope pushdowns helps a little but isn’t enough. How can I solve this ?
Hi Alex, I usually work long hour, and when I get back home my brain is just done. I still can workout, but I feel less energy than before (My physical being is fine, but the mindset is just not there). Do you have any tips ? Currently I workout 6 times a week. About 1 hour each sessio . I do regular barbell training, kettlebell and regular bodyweight exercises. Thank you
I’m 155lbs and was doing db skull crushers with 50’s 8-10 reps. Felt great, got 8 on right arm and on number 7 with left arm it felt like my tricep twisted and kind of tore. No bruising and I can still extend my arm over my head but after a week I still have tenderness in the middle of the muscle belly. What do y’all think I did….
Them - "Hey Alex, why are your forearms so juicy?" Me - "Alex has shorter forearms so they fill out more easily" Jokes aside, of course you have great forearms man, strong as f***
Hi Alex! I'm super curious about your opinion on Jeff Nippard's recent video about minimalist training. I know you are an advocate for 10-20 sets per body part per week so I'm interested in what you think about doing 3-4 very hard sets and sometimes even 1 set per body part like Jeff laid out in his new essentials program. Congrats on 300k!
Hey bro, im an intermediate and just started a new job which has me working 6 days a week 10 hours a day... I can only fit int 4 45 minute workouts a week in my schedule. How would you go about doing that? Im coming from a ppl split where i would smash all of the accessories and ive always been trying to be as optimal as possible, as i am not a big fan of minimalism. but it seems minimalism is the way to go for me now... question is: how can i optimise minimalism? compound fullbody workouts and ignore accessories? dont wanna lose all my gains, idk ive been overanalysing all of this too which doesnt help... thank u bro keep up the awesome work
I started Olympic lifting and my program has a movement that looks like a power shrug 6x a week. Clean and jerks and snatches and all the associated accessory pulls will grow you traps like crazy
Hey Alex can you give some approximate conversions between good morning rep work and deadlift 1RM? You convinced me to do good mornings and they’ve revolutionized my leg training. Keep up the great content
Hey alex , i've been stuck on 127.5kg/280LB(66kg bw) on bench for the last 4 months , my goal is to get x2 BW bench PR , I do a powerlifting plan , so no concurrent period./not maxing out every week , I do not wanna bulk cz i think it will be harder to get the x2 BW bench (i think) ,any tips/thoughts?
Last time I did weighted pull ups, I could only go up to 2 plates. but I always knew the top part of the movement was the hardest from the point I relearned the movement with proper scap motion
I’ve been trying to increase my ohp and bench but I feel like my shoulders are fatigued the day I have to do ohps. How do ensure that I can increase in both without limiting the other?
Can you post a updated novice program with regards to your new found knowledge compare to your older days. Or can you rebut any claims that you made in yournold videos?
Hi Alex, I see you talking about the max effort and conjugate methods a lot and feel that from your videos a I have a loose grasp on what they are, could you define fully what they are because id love to try them out
Yo Alex do you lose reps on isolation exercises after losing about 5-10 lbs on a cut? My isolations stall out almost immediately after going into a deficit.
![[UA] Eternal Fire проти NAVI | EPL Season 20 Malta](http://i.ytimg.com/vi/chvlsDygrZM/mqdefault.jpg)
Alex one thing I’ve noticed about your training, is that you have MASTERED the art of knowing when you will hit failure and staying 1 rep away from it. Your grinders are crazy
Thank you Michael and I'm happy you mentioned this!! That's correct, I can gauge it with about 90-95% accuracy. I would have to credit the Max Effort method for that, I know my limits and have developed the ability to strain. This process took yearsssss though.
@@AlexLeonidas
100% interested in the new novice program, and possibly a 4 day split
4 days isnt enough
@@stopplzs 4 days is more than enough if you're training hard enough and eating right.
@@stopplzs Alex trained 2x full body a week, 4x is enough.
make ur own program dood
just go with gut feeling and u make gains
Same but 3day per week is my preferred frequency right now
Awesome man love these vids, burpees are looking solid and grats on hitting that one arm pullup again!
Just discovered that Alex is only 26 years old and he's this smart and experienced. Jeeeeezz
These long form q&a vids always get me stoked. So many gems!
I would love to see a new novice program tbh would be interesting to see
Hi Alex, as far as minimalist neck training goes, have you seen Matthew Zlat's method? He literally just places his chin over the bar when doing weighted vertical pulls, and allows his neck flexors to take some of his weight.
Wanted to hear your thoughts on this, especially since you do a bunch of weighted calisthenics already.
Thanks for all the Q&A wisdom
BRO THE VIDEO FREQUENCY 🙏🏼🙏🏼🙏🏼🔥🔥🔥
Here here for new novice program!
Struggling with arm hypertrophy, but the rest of my body is growing great. Thinking of changing my five day split from Push, Pull,rest, Legs, Push, Pull, rest to Push, Pull, rest, Shoulders and arms, Legs, Chest and Back, Rest
Would love to know your thoughts on this switch.
Just want to let your know I got that rope from your other video and my arms thank you. Mixing between rope pulls and battle ropes is a killer upper body cardio killer. Then using the rope now for a lot of my back movements has been juicing my forearms.
My mans truly got the demon back
Would love to see a new novice program.
Would love to see more GPP content. If youre having a bad day, do 15+ down burpees. Your problems in life won't seem as bad anymore 😅 Just checked out iron wolfs channel and yh he's a madman. Will defo be trying some of his stuff.
waiting for your brand new novice programme 2.0
would be interested in a new novice program
Your back is GOALS
I like to do some unilateral compound leg movements because my left leg is noticeably smaller than my right. Even though it's just as strong.
Alex, my go-to rows at the moment are Meadows Row (flared elbow for thickness) and 1-arm Landmine row (elbow close to target lats), am I missing on gains? Are these 2 a viable rowing options?
Hey Alex, big fan love your work! Theres something i havent been able to figure out for a while, I'm a pretty muscular guy, bear mode, kinda big, BUT I'm actually pretty weak when it comes to my upper body, specifically my bench and bicep work. How big i am and how strong i am don't correlate. Is there a reason for this? I know im doing something wrong
The new novice program would be awesome.
Hey Alex do you think arm day can have its place or is it too Broish? Lets say I train 4 times a week (upper /lower) but I wouldnt do any isolation work of arms on one upper body day and instead I would do jsut arms the next day after one upper body day(so the arm day would be just once a week and more volume/exercises on that day and the first exercise would be treated like main exercise) while the second day would be just normally on the second upper body day which would be just one biceps/triceps exercise after main upper body compound exercises. So one day in a week would be focused on arms.
Funny you mention this Marko because that's EXACTLY how I've been training. You're smart for these details 💪💪💪💪
@@AlexLeonidas Wow thats amazing. This pretty much answers my question.
Hey alex, a year ago I injured my lower back deadlifting and since then I have not been able to get back to squatting without it messing my back up, deadlifts are actually therapeutic for my back nowadays.
Anyways, the question is: can unilateral leg exercises replace all types of squats/leg presses?
Also, what would the strength standards for walking lunges be?
Oh, and is there a general squat to lunge strength ratio?
what would you consider too much isolation?
Hey Alex I know this question is irrelevant to the video but I really need help, I want to know what to do with my lower body volume, it seems that my upper body can handle 20 sets a week perfectly fine, but whenever I do any sort of meaningful volume for my legs they get demolished and I’m sore for 5-6 days, what should I do go fix this and be able to handle more volume
Try splitting your leg volume into more sessions throughout the week so they don't take as much damage at once.
Yo Alex what are your thoughts about using resistance bands for tricep push downs?
Great contraction and pump, zero stretch at all. Good for recovery or as a warmup or finisher.
Hi Alex what's your take on unilateral exercises in general? Is there anything inherently different about them? Which muscle groups do you usually do them? What about starting the workout with them?
Nice insights as always, keep it up
In general, I'm not that much of a fan. The imbalance aspect is overrated, you have to do double the work/straining, and for "optimal" gains rest before hitting the other side. I'm likely going to cover this in a new video. Of course there are exceptions for some stabler, less annoying movements.
thumbnail looks like Charles Bronson
You are literally a human strength training encyclopedia. Thank you so much for the knowledge you constantly share with us. "Knowledge in youth, is wisdom in age".
Thank you brother!
@@AlexLeonidas Most welcome, undoubtedly well deserved! Much respect!
The name Alex Leonidas gives ADONISSSSSSSS vibes.
He's from the Mediterranean area in heritage, so it fits even more.
Adonis is Jewish ,Alex Leonidas is Greek
The only common thing between them is the Mediterranean sea
@@ΝικοςΜπελλος-τ7π the legend though was Greek
@@ΝικοςΜπελλος-τ7π Adonis = Hebrew origins
is just a theory
@@velsria1 how do you mean
These q and a’s are great cause you get so much information from even just one answer to a question, great content as usual brother!
Thank you Michael, doing my best to cover lots of details and enhance the viewing experience!
Just finished the video and you always kill it bro, and thank you as a natty you help my training so much
Hey Alex can you do a full week training vlog? The entire training session (mostly) uncut, everything included from entering your home gym to warmups, stretching, setting up gear and taking breaks, basically the complete full picture. I think it could give great perspective on the true raw reality of things and gives a super clear & complete overview that's relatively rare to see on UA-cam in its entirety (e.g training duration timewise). I'd be interested personally (also considering how your training methods & exercises have evolved over the years).
(Alternatively you could also do the same idea as above but with cuts in between while making mentions of the time on the clock so as to still get a clear impression of time duration (although i do still see value in completely uncut and i think it would be unique))
You could just set up a camera somewhere w complete gym overview (or multiple if youre feeling ambitious, for different angles) and let it roll for however long your complete trainings take. Or for all i know you could even stream it and read chat during set breaks e.g. (if it won't ideally impede your normal training regiment focus time & exercise selection)
yeah this would be really nice
Man Iron Wolf is madman. I don't understand how someone can do burpees for 2 hours.
Man his endurance is on a completely different level, I've been trying to match him but I'm so far away. Amazing what serious long term training can do.
Crazy how anyone would ant to unless for competiton
@nicholas ingratta there's no harm in being able to exert yourself for extremely long periods of time, if anything it's a sign that your body is absolutely working to its best capacity.
Bro your deadass an overachiever and I am inspired by your passion for fitness , thanks for your enthusiasm and information take care man.
My man, I appreciate you for that.
Lookin great Alex, you have come a long way.
I have also noticed I maintain back strength when cutting, while at the pushing movements I become noticeably weaker.
But at what cost. He lost all his hair
I maintain back strength when bulking but at pushing movements I become weaker in calisthenics
Hey Alex, What are your thoughts on Matt Wenning saying benching in a straighter line and having a more Triceps dominant bench is better for longevity
They did a podcast together
@@drinkinouttacups2665 I know and I've watched it before. But I'm wondering what Alex thinks since his bench is elite and he knows about longevity
Really interested in a new novice program with more focus on hypertrophy ! Thanks Alex.
Alex, when is the calisthenics program coming out? Really looking forward to that
The reason this guy keeps on progressing because of all the adaptations from different approaches in fitness (strength ,hyperthrophy, explosive movements, static response, specific, non specific etc) he understands fatigue to reward ratio, he knows different movements with the best strength curve to address his weakness..I have no doubt if he takes powerlifting seriously he can def break national records
Thank you for this, Ramon. That beautifully sums it up.
omg I really love the fun way u making your videos) Keep it up man best wishes form Ukraine! I'm also trying to make some home workout guides here so your videos are huge inspiration for me
I normally don’t like QA’s. But this one was solid. Good questions. And each answer has some depth. They could’ve been short segments too. So nicely done.
I appreciate that man, glad you enjoyed this Q&A.
Thanks for answering my question, Alex! Been using a mix of your down routines and Iron Wolf burpees to hit lower body and GPP at home.
I can't depress my shoulder blades down & back in fluid motion when I go up in Pull-Ups no matter how hard I try bruv(thus not engaging my back properly at all).. Any solution for this @Alex..??
Been following since damn near 2015 Alex, proud of the progress you deserve it! Would 100% be interested in you developing a new novice program!
Alex, would you do chest flies if you're already doing the adduction on ring pushups and ring dips?
Definitely interested in a new novice program! Also, I assume you still stand behind the naturally enhanced program, correct? Do you plan on updating that book in anytime in the future?
I would die for your new novice program especially if it's more weighted calisthenics focused
Alex , if you have the space would you consider to get a functional trainer , or some attachments, rings and the rest of your equipment are just enough. For your training goals . Im building my home gym and wants some opinions about cable machines.
You are by far the most creative lifter willing to challenge old ideas great info keep it up bro!
What do you think about lower traps isolation? are they important at all?
What about serratus anterior training?
Actually gutted you have 301K subs,
it's ruined the aesthetic of *"Leonidas' 300"*
Lmao that's a good point! Consider it my Leonidas introduction
Hey Alex, I’ve been doing RDLs any standards for them for a massive hamstrings and glutes
would love to see the novice program!
Lil' copy and paste from the video about back rows :
Hey Alex, will you do a video on how to apply a maximalist approach ?
On your video about "minimalist training will fail you" you go on about how making compromises will give you lesser results.
I've been thinking about it a lot. I mean, I want results so let's just do as much volume as I can with a very high intensity for every muscle, right ? And then give them the rest they need , and do it again.
For example, I can do 5 sets of lateral raises before being toast, but I have no problem doing the same thing the next day. So let's just do that evey day, right ?
Problem is this logic is not applicable for the whole body, because there's just too much muscle you need to take care of, and doing 20 exercises for 5 sets each everyday is just a straight up bad idea. So I've been trying to make it work in my mind but I just can't get it right.
Because I guess there will compromises, there's just no going around it. I just can't think of how to make the maximalist approach work.
THE NAME CHANGE YES IT IS TIME
Damn right Josh!! Feels good to be me 💯
what is your opinion of Wendler 531 boring but big?
Alex, do you train Tibilialis Anterior and Serratus Anterior? If so, which exercises do you do?
Hey alex I'm trying to increase my volume but i don't have time for doing more than 3 sets per exercise I'm doing cluster sets for some isolation exercises & higher reps do you think that is an effective way to increase volume for the goal of building muscle thank you for answering my questions
Follow up to the question about good mornings re leg day/back day.
Would it be good to do high or even ATK rack pulls instead of deadlifts or good mornings along with rows and weighted pull ups? Then do the conventional deadlifts etc on leg day?
Good question. Yes, that would make sense from a blending standpoint. Though I'd still say conventional on the leg day isn't as good as an RDL/good morning. Especially since you already got the overloading effect from rack pulls earlier.
9:40 I do a TON of pull-ups and hanging and I still have trouble with single arm hangs and transitioning
Hey Alex, my OHP is at 55kg for 5 (standing) and my progress on it has been moderate I miss reps here and there but never had any stalls. However, my bench press is at 67.5kg for 5rm, I am currently running a 5x5 program that has me benching and oh pressing twice every 8 days. I also eat in a surplus, sleep like a king, and hydrate myself, I also do assistance lifts like close grip and tricep isolations. But still, my bench keeps stalling everytime i add a measly 2.5kg on the bar. I am @86kg body weight.
If you're doing everything well is just waiting bro, you should see a breakthrough very soon
oof, that squat scar
Please create a new Novice program , that would be fascinating!!
Hey Alex, this one doesn't have to go into the next video. Might not benefit a lot of people but
Can you recommend a minimum length of rope for rope pull based workouts? I want to buy one but don't have a lot of disposable income (teenager in school and all). I don't wanna buy one too short and have it be a waste of money, but I also don't want to overspend on one longer than I'll ever need to use. I plan on using it for both strength and GPP like work with somewhat longer set durations if that helps.
Also, are thicker ropes (1" - 2" diameter) worth the money over just a thinner one (like maybe jump rope level thick) with gloves? I'd really like to know what I could get away with before make the investment. Especially in my country.
What up brah! I just noticed that you changed the name of your channel. Imo you should have changed it a long time ago. AlphaDestiny sounded too cringe, I always called you Alex anyway so this new channel name suits you better.
Thanks for your feedback, OG!! Was a long time coming for this, feels good.
@@AlexLeonidas We are all gonna make it bro. Zyzz was right all along.
Congrats again for 300k bro. Love the info and your replies to all my questions.
Hi Alex, is there a better exercise than stomach vacuums for the transverse abdominis? Love your content and the work you put out
Specifically to address flared ribs
Yes please, send us a new novice program !
Alex!
When the literature suggest 10-20 sets a week per bodypart might be optimal for hypertrophy, how specific is this? For example: 10-20 sets for each anterior-, lateral- and rear delts OR 10-20 sets for 'delts'? 10-20 sets for rhomboids, traps, teres, etc. and lats OR 10-20 sets for 'back'?
Also, do I count my flat and incline pressing towards front delts too? and my upperback biased pull-ups towards lats?
I know there are multiple ways of counting volume, I did actually watch dr. Mike's video on this topic. My question however remains: How do I have to count if I want to be in that 'optimal' 10-20 range?
Would definitely like a video on replacement for unilateral rectus femoris exercises. I despise most free-weight unilateral work
Alex, about the overhead press, I'm 16 and recently at 215 I recently was able to do 225 for 5s for 4 sets on it (strict, standing) will I have any carryover to Bench? I haven't attempted an all out 1rm in a while on it.
You're fu**ing huge for 16 bro! 😧
@@thesmartguy3523 thank you lol I try my best!
Alex, what do you think of the Super Squats program? More precisely the Squat aspect of the program.
I’ve been trying it out and have seen tremendous quad gains. I have also noticed that it helped me pinpoint my weakness during squatting.
Thanks!
Hey Alex, i am a 14 (almost 15 year old), been training for year and 3 months now. I started at 20 kg bench for 8 reps at 52 kgbodyweight 15-20% bf 165 cm height and now i am at 66-67 kg 174 cm height 15-20% bf with a little bit abs definition.
My lifts are 70/90/110 for a 1RM in kg. I have been fairly inconsistent and i have tried around 14 programs during my lifting time. How do i stick to one program because i know that i am shortchanging myself and i am capable of much more (laughs in 12 inch arms).
Hey Alex, I'm currently running your novice program. I'm constantly getting sore in my adductors even though I'm squatting three times a week. What do I need to do to stop getting DOMS? Also, is it ok to run your novice program with 8-10 reps? Thanks.
Elbow popping during triceps exercises :
• Bench press : during eccentric, if I go further than 90 degree angle, there is popping
• Triceps rope pushdown : during eccentric, if I go up further than 90 degree, there is popping
• Dips : when I go down, if I go below 90 degree angle, there is popping
There is pain after the workout but not during.
Warming up with light triceps rope pushdowns helps a little but isn’t enough.
How can I solve this ?
Hi Alex, I usually work long hour, and when I get back home my brain is just done. I still can workout, but I feel less energy than before (My physical being is fine, but the mindset is just not there). Do you have any tips ? Currently I workout 6 times a week. About 1 hour each sessio . I do regular barbell training, kettlebell and regular bodyweight exercises. Thank you
I’m 155lbs and was doing db skull crushers with 50’s 8-10 reps. Felt great, got 8 on right arm and on number 7 with left arm it felt like my tricep twisted and kind of tore. No bruising and I can still extend my arm over my head but after a week I still have tenderness in the middle of the muscle belly. What do y’all think I did….
Them - "Hey Alex, why are your forearms so juicy?"
Me - "Alex has shorter forearms so they fill out more easily"
Jokes aside, of course you have great forearms man, strong as f***
Hi Alex! I'm super curious about your opinion on Jeff Nippard's recent video about minimalist training. I know you are an advocate for 10-20 sets per body part per week so I'm interested in what you think about doing 3-4 very hard sets and sometimes even 1 set per body part like Jeff laid out in his new essentials program. Congrats on 300k!
Hey bro, im an intermediate and just started a new job which has me working 6 days a week 10 hours a day...
I can only fit int 4 45 minute workouts a week in my schedule. How would you go about doing that? Im coming from a ppl split where i would smash all of the accessories and ive always been trying to be as optimal as possible, as i am not a big fan of minimalism. but it seems minimalism is the way to go for me now...
question is: how can i optimise minimalism? compound fullbody workouts and ignore accessories? dont wanna lose all my gains, idk ive been overanalysing all of this too which doesnt help... thank u bro keep up the awesome work
king alex leonidas everything he touches gets yoked
I started Olympic lifting and my program has a movement that looks like a power shrug 6x a week. Clean and jerks and snatches and all the associated accessory pulls will grow you traps like crazy
Burpee > pushup > stomach punch > T-Rex jazz hands> Repeat. Lol. Just playing Alex, good video
Hey Alex can you give some approximate conversions between good morning rep work and deadlift 1RM? You convinced me to do good mornings and they’ve revolutionized my leg training. Keep up the great content
For context I’m at 185 3x10 and wondering when I‘ve got the posterior chain strength to pull 500. Thanks!
I’m using 155 for rep work and can only pull just under 4 plates so id say 225 for rep work is a safe goal
Damn wtf I come back after a couple months and he's bald, bro trained so hard he did a Saitama
hi Alex do you think Is okay for a beginner to change exercise every week (even accessories) While using max effort method?
Hey alex , i've been stuck on 127.5kg/280LB(66kg bw) on bench for the last 4 months , my goal is to get x2 BW bench PR , I do a powerlifting plan , so no concurrent period./not maxing out every week , I do not wanna bulk cz i think it will be harder to get the x2 BW bench (i think) ,any tips/thoughts?
Grandmaster Kratos blessing us with his wisdom, thanks Alex.
Does anyone know when the new novice program comes out?
Last time I did weighted pull ups, I could only go up to 2 plates. but I always knew the top part of the movement was the hardest from the point I relearned the movement with proper scap motion
Leonidas sounds like chad spartan surname
Gotta thank my Greek side for that!
What recourses would you recommend to improve your knowledge about strength training (books podcast yt)?
I’ve been trying to increase my ohp and bench but I feel like my shoulders are fatigued the day I have to do ohps. How do ensure that I can increase in both without limiting the other?
Can you post a updated novice program with regards to your new found knowledge compare to your older days. Or can you rebut any claims that you made in yournold videos?
Upper back looking insane in the thumbnail
Hi Alex, I see you talking about the max effort and conjugate methods a lot and feel that from your videos a I have a loose grasp on what they are, could you define fully what they are because id love to try them out
Yo Alex, have you ever considered doing arm-wresling again? You got the build for it! Thanks for the content, cheers from Hungary!
Yo Alex do you lose reps on isolation exercises after losing about 5-10 lbs on a cut? My isolations stall out almost immediately after going into a deficit.
I’ve seen people power shrugging really heavy weights and they have terrible traps. For me doing zercher shrugs at an angle hits my traps hard af.
09:48 LMAO Alex, please NEVER stop doing these camera assaults!
Hey Alex, what are your thoughts on Brooks Kubick's 'Dinosaur training'?