Well, at age 70 now, I'd recommend that you do all you can to keep that up. For well over 15 years running decades ago, I could ALWAYS do at least 1 rep with 240....even with a 3 year layoff. And I could barely get 125 when I started. And, I'm not a big guy...5'9" now 174 lbs or so, a few pounds heavier decades ago I got up to 250 for sets of 5's...then, around age 48 or so, was happy to be doing 225 for 8-10 reps. Then...disaster struck. Hurt my left shoulder doing stupid sloppy drop sets with lateral raises. Could not even bench 135 without severe pain. Couldn't bench heavy again until around age 60...where I managed to score 5 reps with 205..... now, last year, I managed to get ONE rep with 200lbs.... lol.....age....injuries... etc...all take their toll. 225 is good....just don't anything stupid, stay healthy, and when you hit 70, you'll STILL being hitting that 225....and by that age, you'll definitely be a champion senior citizen. 💪
At 6”5 I got to 225 bench in like a year and a half without ACTIVELY benching… I did a ton of chest work and weighted dips etc but never really benched because of elbow pain.. I’ll just try it here n there when my buddies tell me to do it and it went up.. about 2 yrs in I was able to do 5 reps so now I actively train it weekly 🤣💀🤣
Whenever I do some calisthenics at home, I put on one of your videos and listen while I workout. It’s strangely relaxing and helps me push harder. Especially your videos on calisthenics as a whole lol
We would love to see an updated version of your novice program geared towards hypertrophy. Not that it would make a big difference compared to the original, since achieving progressive overload is always the main thing, but seeing the little changes in exercise selection and rep/set schemes based on the things you learned would make an extremly interesting program to have in the community.
Started lifting around 5 years ago. Did starting strength for two-three months before the shutdowns. Returned to the gym in august of 2020 and did the barbell medicine novice program. Followed that up with the TSA Beginner Approach. Made decent gains on 1rms, but ultimately focused only on hypertrophy. Four years and lots of program hopping later still have a sub 185 bench, sub 225 squat, and sub 365 deadlift. I've made some decent muscle gains, but definitely not as much as if I had really focused on basic strength training with some curls, pushdowns, and lateral raises. It's time for me to lock in now, follow your novice program, and get strong. Thank you Alex
@@jondoc7525 I wouldn't bulk. Should get the most out of his current engine, then upgrade to a V6. Also people should get a Smart Scale or get a DEXA to see what their baseline is.
Remember when I jumped on your novice program 4 years ago and I was listening to your old novice videos. I think stalled at a 185lbs bench 350 deadlift and a 275 squat. Then I jumped on naturally enhanced but since then I’ve made my own version of it. Now I deadlift 5 plates + I’ve hit 600lbs on a trapbar. I can squat almost 405 and very close to a 315 bench. You learn a lot after the novice phase. But the novice phase is so rewarding and fun because you make exponential strength gains in a short space of time and you make the people in your gym shocked. The next phase for me is getting lean then it’s pretty much just bulking and cutting between 15-20% bodyfat and making strength a lifetime goal.
@Ninjaboy459 thanks brother, appreciate it. We can get far with the knowledge of the natural community on UA-cam. I never thought I’d get this far, just never gave up. Big thanks to the community. 💪🏻
@@Sparksnorthern yeah I started at 40-50% bodyfat and got down to 30%. So i was already bulked up. I guess you can say that’s bulked. But I was in a very small deficit some of the time, but technically I was still using my fat reserves to build strength and size quickly because I had lots of fat to lose.
I got a 1.7x body weight bench, 1.56x on squat and 2x on deadlift in a year on just Stronglifts 5x5, with a torn glute in under a year. But then I stalled out pretty hard🤔
💯 Great that you mentioned height with weight. It will give taller lifters much-needed perspective about their lifts and even things like arm size. I lacked that growing up. I ended up 'dirty bulking' all the way to 275 in my late teens in order to brute force linear progression. Lifters often forget eating is the most anabolic thing they can do and the body will put on muscle much more easily if fat is coming along for the ride. One positive about the dirty bulk is the muscle memory it can create.
Back when I found your channel around 2020 it was the #1 thing that helped me go from novice to intermediate. Thank you brother you pmo w game and I appreciate it fr fr man.
@ you still are along w bald Omni man, we need some more collabs between the two of you, you guys are my favorite natural lifters who in my opinion are able to actually teach better than a lot of other content creators
thank you Alex for all the good information you have given us. I have been watching you for 6 years now and made very good progress. You are the ONE that always stays true and helps people. i hit 315 the first´time i got to a gym because of my 85 inch reach
Got a spinal fusion surgery and now have to wait 4 month until I can start training again, can't wait for those newbie gains to kick in again, thank you Alex for your videos, this one is awesome as always👑
your novice program was great, but your naturally enhanced program is peak and well worth it. making the best gains of my life thanks to you. i was still making linear gains when i reached intermediate strength but recovery was a pain. ne fixes that and more.
Can u share it ? , i am too am running a hybrid program where 1 Full Body day at the Gym and 2 Full body days with Rings at home , but with more based **Naturally Enhanced** template
Alex: I am not gonna focus on Noivces on my channel anymore. There is already enough content out there. Also Alex: *makes a dedicated video to Novices*
Haha I love you guys too much to stop! I know there's still some struggling novices out there not to mention new followers who need the advice. Especially in this confusing, modern fitness scene.
Hey, Alex. Just wanted to tell you that you changed my life by promoting plant based diet. I THOUGHT I was eating healthy by eating eggs, red meat, peanut butter etc.... I mean those aren't junk food, right? But once you said that saturated fat was linked to heart disease, I immediately cut out as much Sat. Fat as possible. Now I get 30+ grams of fiber a day, and only 10 - 20g saturated fat a day. The only non plant food I eat is chicken breast, and I no longer eat peanut butter. My satiety is phenomenal and I'm actually enjoying this way of eating a lot more because there's so many different flavors in fruits, vegetables, beans, nuts, seeds, etc. I feel a lot better due to the fiber. Everything is just fantastic. Thanks again, man.
Chad, that's awesome!!!! I'm very happy and proud of you for doing this. By being open minded and taking an evidence stance on nutrition, you're in a good place right now with higher fiber and low saturated fat. With chicken only and being predominately plant based, cutting out that which isn't needed. Your long term health, satiety, and gains will continue thanking you!
Saturates fat is not bad for you and neither is cholesterol. Thats why theres a shitton i mothermilk. Veganism is a satanic deception to biologically emasculate you. Bill gates is happy about that. Science is bought. Veganism ia trash youu wont last 3 months without craving meat, salmon or eggs. And if you do, its not because its junk food but becausr youre body has used up his reasources and is starving
I went from a 95 LB squat to a 240 LB squat in 4.5 - 5 months... (20 weeks or so) Dips from zero to 15-16 reps Bench from 75 LB to 165 LB Every chest and back session I trained arms for 12 sets as well and abs after legs and shoulders.. Love those early days!
This video is insanely good. Been watching you for a while now Alex, love your content and delivery btw. This video answered a lot of questions and simplified some confusion for me, I’ve been training consistently for a bit over a year and made great gains and started to think of myself as intermediate (225x4 bench pr) but I think I’m trying to get too advanced too fast and need to start to think of myself as a novice again to milk my beginner gains and not get bogged down with too much complexity (even tho I enjoy trying to optimize but it’s led to constant over analysis and wanting to constantly adjust program instead of just focusing on mostly the basics)
Thanks Alex! A most usefull video for a tall lifter ever. At age of 47, 6'3" height with extremely long arms, lifting for 3 years, watching your videos since the beginning of my lifting journey, I can almost hit an advanced level on deadlift and on any type of row but an average intermediate on bench and barely an intermediate on squat.
Hey Alex your videos have inspired me to start a conjugate program to get strong for Jiujitsu. Been running starting stength and now it’s getting hard to increase and I want to start putting more focus on upper body. Time to make some big conjugate gains 💪
i cant even believe the info,in this video. This is MY EXACT experience over last 6months. I ve been novice af for over 5yrs! Scrapped all the higher rep stuff and concentrated on 5x5s for Weighted pullup, flat bench, squat, DL, and weighted dip. Everything is going up, i hit 37.5# pullups with steady tempo x 5 last week. After starting at bw. Tho we know Alex is right, I can verify it. I do deadhangs for time daily tho. No straps. Working on single arm hangs at his point. Great for joint health, AND im conditioning to start climbing again.
Dude your content is a blessing, I have learned so much over the years been watching you since I was 17, thank you so much for what you do. Would you consider making a video like this for intermediate and advanced lifters?
I am by no means more experienced than Alex here. But for anyone new or not new to lifting. The biggest advice I can give is, don’t lie to yourself. Ever! You know when you aren’t doing all that you could be doing.
Would really enjoy a similar video but for intermediate lifters. I have been having good success so far taking my incline DB bench from 30 for 6 to 40 for 8 within 6 months of fairly aggressive bulking (85->96kg) doing 6-10 reps, 2 sets to failure. Doing the same thing with AD press I went from a 70kg standing OHP 1rm to a 80kg 1rm in the standing OHP without running standing OHP specifically, my best AD-press set by the end was 70 for 8 reps. I have now started my first dedicated cut and I am planning what to do for my next bulk. I am afraid that sticking to taking all sets to failure might not be sustainable so I would really appreciate seeing a full length video on specific programming guidelines for intermediates. My goals for the next bulk is to really focus on my biceps which are quite frankly terrible as a taller lifter (190cm), I also want to focus on chest which is lacking compared to shoulder which is apparent just from the numbers, my flat barbell bench is only 25kgs more, at 105kg, than my strict OHP. Appreciate any advice thank you!
Do you still recommend the 2x a week full body with an intensity day and a volume day or would you say you see better results now that you train with a higher frequency?
Damn Alex you looked insane after your first year of lifting I’ve been training for like 4 years and don’t look as good as you looked in your first I definitely got lost in the sauce for a few years there but currently progressing nonstop after pretty much being plateaued before that . I finally figured out how to progress super well on everything and getting 2 rep PRs almost every workout and that’s in no small part due to you and the rest of the noble natties thanks for all your content dude.
Your content is 🔥. Got my greatest gains because I came across your channel and said to myself. If A. Leonidas can do it and document the proof than maybe I can too with hard work and consistency. The weighted dips were a game changer! 💪
Agreed... for example when I took my son to the gym after the first year i got him to 100kg bench and 150kg squats and 170kg deadlifts doing full body 3x a week...
@@MrMoustache678 He has a mesomorphic endomorph phenotype. There are other youtubers like Frank Yang who shred down to 150 pounds who look almost identical with the same conditioning yet have like 4 inches of height on him. He has big wrists, and wide clavicles so he is genetically pre positioned for muscular development. I'll say that's where Kinobody has an edge on him - is his genetic accommodations he gives to his audience. I still prefer Alex though. He's a better overall influencer.
Thanks for the advice about high intensity strategies, because I'm someone who likes to train hard and I'm fine with low volume. Love your content and keep up the good work.
Makes sense, side delt activation is still high and there's no exercise that gets me that mind muscle connection with the shoulders + just in general making me feel strong than the Ohp
As a beginner who was always injured in had no issue going to failure. I gave my self rhabdo when I tried to do the 100 pushups a day challenge and I stay sore sometimes for the whole week. I didn't realize so many beginners had an issue going to failure. Now that I'm keeping track of RIR / stopped doing stupid challenges I am recovering WAY better. Usually 1-2 RIR but I used to just go balls to the wall total failure like a psyco when I haven't built that work capacity yet. Great vid as always btw! Always learning new things from you.
I'm not a novice by any means but I enjoy these long form videos. Especially this one. Even though I would say I am either advanced or intermediate I think taking a step back and reevaluating my bases is beneficial to me and everyone like me who may have plateaued. Thanks man, been watching you for years and probably the only reason I'm still natty after 15 years of hard training
Followed you since around late 2022-early 2023's you have been a great influence to my training Alex especially pushing movements since I hated them before but thanks to you, I hit 50kgs overhead press for 3 reps, bench 80kgs 1rm, Dip 100lbs for 3 while weighing around 59kgs at 5'7, yeah Im skinny and have long arms but bulked up around 5kgs ever since I hit the 100lbs dips 1rm a few months ago, now I am on my way to 90kgs bench on my birthday this march, wish me luck
In the "muscle biasing" chapter you described my physique, I've been training for 3 years but you said it was very weak and it took a long time to gain weight in exercises, usually 1 month for 5 pounds, my numbers are ridiculously low, I like French triceps, but I feel pain in my elbow even though it's weak, I also like closed press but I have a problem with pain even though it's weak, my forehead triceps hurts, so so I'm just left with cable extensions, dips and pullovers, I don't feel pain in my elbow when curling, but I do feel it on the side of my forearm. My forearm is large compared to the rest. I also felt pain in my shoulders when doing lateral raises, regardless of the movement pattern. and weights. In the chapter "Stimulus to fatigue" I always felt dead from a light deadlift for the rest of the week, even though it was light I always got exhausted easily, and I didn't start out sedentary, but very weak, it takes me a long time to recover muscle and strength, Before bodybuilding I ran, I already practiced three martial arts, and I was weak at calisthenics even though I practiced, I would say it took me 5 years to do 6 pull-ups.
I have never run a program, just been hitting the gym since 2019. The gym-membership app tracker says I've gone 1065 times. Just hit a 305 bench at 5'9 167lb bodyweight. 405 ATG squat 475 deadlift last year, but I stopped deadlifting (too taxing imo) I just hit it hard, listen to guys like Alex and GVS, and focus on a healthy diet with lots of protein. I try not to overthink it. I've found that intensity trumps volume every time.
Alex the point about factoring in the height and bodyweight when considering intermediate measures is so true, i would somewhat categorise myself as a late novice , im 6'3 and 84kg, and I can do a deadlift of 3 plates for 3-4 reps but still struggling to get past 70kg on the bench for 4-6 reps. I generally notice that my progress is slower on chest, shoulder and quad exercises compared to back, hamstring etc. in the sense that it takes me around 3-4 weeks to add 5kg to my bench in an optimistic scenario but im constantly increasing the weights on the deadlift or back exercises every 2 weeks.
Lol I am 6'2 and my best set on bench was 180x9 or 185x6. This took me 2 months of bulking and running a 3x a week bench program. Still got stapled by 225. So yeah I gave up on bench.
@XanderYTV I too am only experiencing some better progression on a bulk only. I had such slow progress when I was just trying to maintain the weight. I remember I was stuck on 50kg for a solid 2 months. Just hoping I can hit the 100kg/225 sometime this year.
Bench requires good coordination and technique. It also responses better to higher volume with moderate intensity. You may not lift heavier than 70% and still progress a lot if you keep tonnage and amount of reps done high.
I got to a 100kg one rep bench after one year of consistent training from starting at 40kg for 8 reps. But after now two years into my journey my back is only starting to gain size. It's only in the last 6 or so months I've made any progress on my back simoly because I had very little biomechanical understanding, no mind muscle connection etc. Now I'm ever so slowly starting to see some growth and seeing very solid strength gains each month. I guess my point is one type of lift doesn't dictate your journey. Use the experience from your best progress to attenuate your worst
@@pantalxn5892 I definitely do try to keep good strict technique always with somewhat of a paused form. Though I do prefer working with lower reps in compounds as I train to failure. I prefer higher volume like 8-12 reps on the dumbbell presses
First- love the content! Second I’d love to see a video on intermediate programs or comment ones that you’d recommend - Texas Method, madcow 5x5, candito 6 week etc. I personally did a simple 3x5 squat 1x5 deadlift 5x5 bench 3x week with rows pulldowns triceps biceps lateral raises calf raises. Then I added a light day and added db presses 3x12 in addition to the 5x5 bench. Light day just did lighter variations - OHP instead of bench , front squats etc. then when that stalled out I added a top set + backoff sets. Currently benching 275x3 paused. Gonna be running a bench press version of the Texas method soon hopefully hit that 315 paused bench and 405 squat! I flirted around with other training styles but this is milking my gains rn! Plus it’s great for my schedule!
I needed this so much, Alex. Started as a skinny pole. And though I gained substantial weight and now look like a normal, more athletic man, for 2+ years I've seen almost no meaningful strength gains at all. It's time to swallow my pride and realize I messed up and wasted too much time, reevaluate and focus on GETTING STRENGTH. Simple as that.
Loving the push legs pull off A/B split so much more time efficient than the menno high frequency full body split. 4th week into an aggressive mini cut and no real strength/rep loss either. Plan to up volume slightly and continue in my bulk
as a teenager, I always use 4-6 reps as compounds and 8-15 for isolations; I always use the same rest times of 3 min and 2 min. Pushing beyond failure for isolations. Always kept it simple and in the end it brought me linear results. Been going for 1 year in this program and honestly its much more simpler
Yo, im not a novice by any metric (10 years plus lifting) but im starting your full body beginner programme, as full body routines are when i made my best gains. so im going to revisit the good old days
I teetered on the cusp of novice -> intermediate for far too long. My issue was program hopping and always looking for “smarter ways” to get the same result. What helped me was stopping the consumption of fitness content. I had too many voices in my head telling me too much. Secondly, committing to the “less smart and slower” way of training. I.e. basic movements, focusing on execution and effort and getting the +1s where I can.
Alex, I did your novice plan about 7 or 8 years ago. I was pretty quickly at 100kg bench, which was a goal pf the plan. I deadlifted 210kg before becoming 18 years old. The only muscle which didn’t get enough love I feel, was my biceps. But I guess you also changed your opinions over time a little bit, as that was 8 years ago haha
started lifting in 2022, stopped in mid-2023, and recovered in 2024-present. It's all about your phase. No one can stop you or dictate your goals. It's only relevant to YOU!
Always enjoy your videos, but sometimes have trouble following along. Unfortunately I often have trouble with my processing speed. I have to play back several times, but it is worth the extra work.
I'm finally reading Starting Strength to learn how to lift properly, my gains haven't been good because I've tried "maingaining" and I was using dog shit form. That's going to change with a 3500 calorie bulk and using starting strength form on 3x/week full body 👿👿
Alex, i have question. My diet is not nearly as good as should be (no enough protein and cal for bulk), considering that i do not train at max volume. I am doing good mornings 1 times a week as major exercise for erectors and hams instead of deadlifts and for second day doing only spinal extension .My training program is 4 day upper-lower with 7 sets for every big group muscle. Do i need deadlift variation instead? Can deadlift hurt my recovery with my poor diet? Also i like you content and i wish u the best❤!
got back to the gym 1 month ago, made my upp/low x2 per week and already got up to 70ish lbs weighted pull ups for 4 reps. i'm trying to get better on the rep work before i go up on weight again. i do 2 or even 1 set rpe10; my rep ranges are 4-9/6-10 and 1-3 for deadlifts. i'm getting stronger, bigger and feeling a lot better, but i need to keep focused on the goal 'cause i want those 20inch arms.
Just commenting to say my upper back density has pretty much blown up since getting a chest expander 6 or so months ago. I'm sure wide overhand grip and cheaty t bar rows also have something to do with it, but who knows
Im doing 4 sets a week for chest and for most muscles. This is what worked best for me thus far and broke all my plateaus every time I reduced volume (I train hard). Recently hit another plateau but I got over it by implementing 1-2 RIR but keeping volume the same. Its almost unbelieveable how little work you need to gain muscle and strength. As per the recent study on advanced folks. 1 set 2x week to failure and even with RIR still cused muscle growth.
Hey Alex, I'm doing the max efforth method 3 week waves. i think i hit wall because most lifts going up but 5 months ago I did a max efforth back off and I'm back to this exercise and still at the same weight.
Sounds like you didn't address the right weakness or something was off about overall volume/exercise selection. How many variations did you have? After 5 months progress should have been 100% guaranteed, with huge improvements. I've NEVER had the weight stay the same after that long of maxing out and rotating. Even if the PR was small, like 5lbs.
@@AlexLeonidas İ did floor press 1 RM 110 KG to 117 KG but back off set 2x10 90 KG to 2x10 90 KG so I increased 1 rm but back off still same. that's weird to me
Love this one Alex! I'm an intermediate lifter and a novice friend has asked for advice, I will basically summarise this video to him! I do have an unrelated question, does Behind The Neck Press maintain the same mobility integrity as the regular OHP?
I can’t do any of the barbell exercises you mentioned because I only have adjustable dumbbells, adjustable bench, a pull up bar and rings (I train at home).
i think that most people get strong fast in 5x5 because of the skill improvement on the lift, and the neural-motor adaption, they are putting muscle beacuse of newby gains, but linear progression soon stops, and we have to increase volume with higher rep range like bodybuilders do, because it taxes the nervous system less during the workout.
Lower risk of injury since there's less form breakdown. And you're maximally strengthening the tendons from day 1. Not to mention the absolute load being f-all.
As a beginner I’m doing 180lbs for 5 three months in and I don’t really have deadlifts nor squats in my program (I know I should and I will in a couple of weeks) but I attempted a 1 rep max on deadlift after a back workout and got 350lbs I’m 6’1 and weigh 240lbs at 22% bodyfat (I’ve done a DEXA scan) and have been cutting since 6 months back (I was losing weight for 3 months before I started going to the gym) and because of this I am confused about how to apply these weight-guidelines to my situation
Hey Alex ,quick question, with so much training experience, would it be possible that lifting heavy would have wear and tear on our joints, particularly elbows, knees and shoulders. I am not oppose to lifiting heavy, just curious your thoughts on joint longevity. Thanks.
I would really like you to talk about a recurring exercise in large arms from the Silver and Golden Era mentioned in the Golden Era Bookworm, the Concentrated Curl standing without support, and I would say that this and the inclined curl are the most recurrent in big arms in history.
3:16 is me and I'm 5'5 Going for 405 conventional @ 145lb when I max out in 2 days. Hit 385 for a very smooth quick rep a few days ago. Might even go for 425. I hope I'm able to hit 2 plate bench too.
15:53 the points made here are very relatable to my current situation. Every body part is the weak point. Gonna stop with the bias thing and work with the basic compound.
Thank you Alex recently defeated cancer and ur videos are of great help and motivation✊🏻💪🏻
You're the best Sergi, I'm honored to motivate you! ✊🏻💪🏻
You're a Champion
A warrior.
There's so much you have to conquer from now on ❤❤.
THATS AMAZING CONGRATS BRO
That’s huge bro
Congratulations man. You’re stronger than all of us 💪🏻
Please make a vid on “intermediate purgatory”
Now that would be a spicy video.
Yesss, I'm stuck there for eternity
Hearing you say a lot of tall lifters get stuck on the 185 bench, made me quite happy with my 225 at 6'4 with long arms like an orangutan.
I'm happy this eased you! At 6'4, of course the game is different.
Well, at age 70 now, I'd recommend that you do all you can to keep that up. For well over 15 years running decades ago, I could ALWAYS do at least 1 rep with 240....even with a 3 year layoff. And I could barely get 125 when I started.
And, I'm not a big guy...5'9" now 174 lbs or so, a few pounds heavier decades ago
I got up to 250 for sets of 5's...then, around age 48 or so, was happy to be doing 225 for 8-10 reps. Then...disaster struck. Hurt my left shoulder doing stupid sloppy drop sets with lateral raises.
Could not even bench 135 without severe pain. Couldn't bench heavy again until around age 60...where I managed to score 5 reps with 205..... now, last year, I managed to get ONE rep with 200lbs.... lol.....age....injuries... etc...all take their toll.
225 is good....just don't anything stupid, stay healthy, and when you hit 70, you'll STILL being hitting that 225....and by that age, you'll definitely be a champion senior citizen. 💪
At 6”5 I got to 225 bench in like a year and a half without ACTIVELY benching… I did a ton of chest work and weighted dips etc but never really benched because of elbow pain.. I’ll just try it here n there when my buddies tell me to do it and it went up.. about 2 yrs in I was able to do 5 reps so now I actively train it weekly 🤣💀🤣
@@DreweybabyStrength is strength. Great work brother. 💪
@Dreweybaby What chest work did you do besides dips before Bench Pressing frequently?
Whenever I do some calisthenics at home, I put on one of your videos and listen while I workout. It’s strangely relaxing and helps me push harder. Especially your videos on calisthenics as a whole lol
Same here. Don’t need hype music, Alex’s words are motivation enough
We would love to see an updated version of your novice program geared towards hypertrophy. Not that it would make a big difference compared to the original, since achieving progressive overload is always the main thing, but seeing the little changes in exercise selection and rep/set schemes based on the things you learned would make an extremly interesting program to have in the community.
Started lifting around 5 years ago. Did starting strength for two-three months before the shutdowns. Returned to the gym in august of 2020 and did the barbell medicine novice program. Followed that up with the TSA Beginner Approach. Made decent gains on 1rms, but ultimately focused only on hypertrophy. Four years and lots of program hopping later still have a sub 185 bench, sub 225 squat, and sub 365 deadlift. I've made some decent muscle gains, but definitely not as much as if I had really focused on basic strength training with some curls, pushdowns, and lateral raises. It's time for me to lock in now, follow your novice program, and get strong. Thank you Alex
Whats ya weight n height
@ 5’8 ~157lbs
Bulk to 200 . It’s just easier and then cut it off after that or try and maintain
@@jondoc7525 I wouldn't bulk. Should get the most out of his current engine, then upgrade to a V6. Also people should get a Smart Scale or get a DEXA to see what their baseline is.
U simply don’t eat enough. Once you dial in the right amount of macros your strength will go up before your very eyes
Remember when I jumped on your novice program 4 years ago and I was listening to your old novice videos. I think stalled at a 185lbs bench 350 deadlift and a 275 squat. Then I jumped on naturally enhanced but since then I’ve made my own version of it. Now I deadlift 5 plates + I’ve hit 600lbs on a trapbar. I can squat almost 405 and very close to a 315 bench. You learn a lot after the novice phase. But the novice phase is so rewarding and fun because you make exponential strength gains in a short space of time and you make the people in your gym shocked. The next phase for me is getting lean then it’s pretty much just bulking and cutting between 15-20% bodyfat and making strength a lifetime goal.
Those are ridiculously impressive numbers for 4 years of training congratulations man 🎉
@Ninjaboy459 thanks brother, appreciate it. We can get far with the knowledge of the natural community on UA-cam. I never thought I’d get this far, just never gave up. Big thanks to the community. 💪🏻
Nice work. I imagine you were in a surplus most of that time?
@@Sparksnorthern yeah I started at 40-50% bodyfat and got down to 30%. So i was already bulked up. I guess you can say that’s bulked. But I was in a very small deficit some of the time, but technically I was still using my fat reserves to build strength and size quickly because I had lots of fat to lose.
I got a 1.7x body weight bench, 1.56x on squat and 2x on deadlift in a year on just Stronglifts 5x5, with a torn glute in under a year.
But then I stalled out pretty hard🤔
💯 Great that you mentioned height with weight. It will give taller lifters much-needed perspective about their lifts and even things like arm size. I lacked that growing up. I ended up 'dirty bulking' all the way to 275 in my late teens in order to brute force linear progression. Lifters often forget eating is the most anabolic thing they can do and the body will put on muscle much more easily if fat is coming along for the ride. One positive about the dirty bulk is the muscle memory it can create.
Now that's an underrated secret of the dirty bulk!
Back when I found your channel around 2020 it was the #1 thing that helped me go from novice to intermediate. Thank you brother you pmo w game and I appreciate it fr fr man.
I'm honored to have been your #1 source at the time!
@ you still are along w bald Omni man, we need some more collabs between the two of you, you guys are my favorite natural lifters who in my opinion are able to actually teach better than a lot of other content creators
Your back is truly elite! Appreciate all knowledge.
Thank you brother!
Never argue his back workouts haha
thank you Alex for all the good information you have given us. I have been watching you for 6 years now and made very good progress. You are the ONE that always stays true and helps people. i hit 315 the first´time i got to a gym because of my 85 inch reach
6 years, wow!!! Thank YOU for sticking around and being a positive supporter. It's my honor to be of service.
Got a spinal fusion surgery and now have to wait 4 month until I can start training again, can't wait for those newbie gains to kick in again, thank you Alex for your videos, this one is awesome as always👑
your novice program was great, but your naturally enhanced program is peak and well worth it. making the best gains of my life thanks to you. i was still making linear gains when i reached intermediate strength but recovery was a pain. ne fixes that and more.
Awesome to hear that man!!!!
The 4-6 rep range instead of just 5x5 is honestly genius.
It really is, eh? Solves the plateaus for most novice programs and is efficient for hypertrophy + high effort.
@@eshanpatel2926 search Natural Hypertrophy evolving rep ranges
@@reynardfox24thank you, I will do that
Try all rep ranges once you get strong up to 50. Alex is the man tho . He would benefit for 20-30 rep cycles sometimes I think
@jondoc7525 50 is wild dude. Forget about what works, that's just boredom until absolute prolonged torture
I made a program with rings and barbells using your novice program as inspiration and mannnnn the gains are insane.
I wana try rings too! Where u got ya rings from
@@DreweybabyGornation has good ones.
Can u share it ? , i am too am running a hybrid program where 1 Full Body day at the Gym and 2 Full body days with Rings at home , but with more based **Naturally Enhanced** template
@@Dreweybaby depends where you want to train. I got the ones from Paceearth 32 mm thickness. They are made of wood so don’t let them in the rain.
@@Abdo.R.Mohamedare you sure? It has a very high ammount of neckwork calves and forearms added.
Alex: I am not gonna focus on Noivces on my channel anymore. There is already enough content out there.
Also Alex: *makes a dedicated video to Novices*
Haha I love you guys too much to stop! I know there's still some struggling novices out there not to mention new followers who need the advice. Especially in this confusing, modern fitness scene.
@@AlexLeonidasBlaha is telling everyone your Muslim
Just caming back from a small break from the gym. Nice to hear your tips, Alex!
It's time to grind hard this January, and onwards!
Hey, Alex. Just wanted to tell you that you changed my life by promoting plant based diet. I THOUGHT I was eating healthy by eating eggs, red meat, peanut butter etc.... I mean those aren't junk food, right? But once you said that saturated fat was linked to heart disease, I immediately cut out as much Sat. Fat as possible. Now I get 30+ grams of fiber a day, and only 10 - 20g saturated fat a day. The only non plant food I eat is chicken breast, and I no longer eat peanut butter. My satiety is phenomenal and I'm actually enjoying this way of eating a lot more because there's so many different flavors in fruits, vegetables, beans, nuts, seeds, etc. I feel a lot better due to the fiber. Everything is just fantastic. Thanks again, man.
Chad, that's awesome!!!! I'm very happy and proud of you for doing this. By being open minded and taking an evidence stance on nutrition, you're in a good place right now with higher fiber and low saturated fat. With chicken only and being predominately plant based, cutting out that which isn't needed. Your long term health, satiety, and gains will continue thanking you!
Saturates fat is not bad for you and neither is cholesterol. Thats why theres a shitton i mothermilk. Veganism is a satanic deception to biologically emasculate you. Bill gates is happy about that. Science is bought. Veganism ia trash youu wont last 3 months without craving meat, salmon or eggs. And if you do, its not because its junk food but becausr youre body has used up his reasources and is starving
I went from a 95 LB squat to a 240 LB squat in 4.5 - 5 months... (20 weeks or so)
Dips from zero to 15-16 reps
Bench from 75 LB to 165 LB
Every chest and back session I trained arms for 12 sets as well and abs after legs and shoulders..
Love those early days!
Been lifting 6 years, late intermediate/advanced in most areas, still gonna watch because im sure everyone can learn something from this 💪
Hope you got some gems out of this!
This video is insanely good. Been watching you for a while now Alex, love your content and delivery btw.
This video answered a lot of questions and simplified some confusion for me, I’ve been training consistently for a bit over a year and made great gains and started to think of myself as intermediate (225x4 bench pr) but I think I’m trying to get too advanced too fast and need to start to think of myself as a novice again to milk my beginner gains and not get bogged down with too much complexity (even tho I enjoy trying to optimize but it’s led to constant over analysis and wanting to constantly adjust program instead of just focusing on mostly the basics)
Thanks Alex! A most usefull video for a tall lifter ever. At age of 47, 6'3" height with extremely long arms, lifting for 3 years, watching your videos since the beginning of my lifting journey, I can almost hit an advanced level on deadlift and on any type of row but an average intermediate on bench and barely an intermediate on squat.
I really love how this video emphasized the difference between novice training and intermediate/advanced training.
Glad the distinction was clear!
Having my pre-workout meal and Alex drops a video? Hell yeah!
Training on "lazy Sunday" let's goooooooooo
Hey Alex your videos have inspired me to start a conjugate program to get strong for Jiujitsu.
Been running starting stength and now it’s getting hard to increase and I want to start putting more focus on upper body.
Time to make some big conjugate gains 💪
Holy shit this video was a wake-up call. I’ve training for a year and while I’ve gained some muscle, I’m nowhere near any of these standards
i cant even believe the info,in this video. This is MY EXACT experience over last 6months. I ve been novice af for over 5yrs! Scrapped all the higher rep stuff and concentrated on 5x5s for Weighted pullup, flat bench, squat, DL, and weighted dip. Everything is going up, i hit 37.5# pullups with steady tempo x 5 last week. After starting at bw. Tho we know Alex is right, I can verify it. I do deadhangs for time daily tho. No straps. Working on single arm hangs at his point. Great for joint health, AND im conditioning to start climbing again.
0:19 thats nuts, what is your current one rep max on dip and pullups, and what is your current rep max with just bodyweight if you even test it?
250x1 dip, 225x5, and 185x12. 185x1 pullup (all grips), 8 one arm pullups, and 4 one arm chinups. 95x15 chinup.
Insane numbers 😮@@AlexLeonidas
@@AlexLeonidas you're a strong mfker
8 OAP is wild @@AlexLeonidas
I'm happy you started making videos for novices again.
Dude your content is a blessing, I have learned so much over the years been watching you since I was 17, thank you so much for what you do. Would you consider making a video like this for intermediate and advanced lifters?
I definitely would OG! And thank you so much
I am by no means more experienced than Alex here. But for anyone new or not new to lifting. The biggest advice I can give is, don’t lie to yourself. Ever!
You know when you aren’t doing all that you could be doing.
Would really enjoy a similar video but for intermediate lifters. I have been having good success so far taking my incline DB bench from 30 for 6 to 40 for 8 within 6 months of fairly aggressive bulking (85->96kg) doing 6-10 reps, 2 sets to failure. Doing the same thing with AD press I went from a 70kg standing OHP 1rm to a 80kg 1rm in the standing OHP without running standing OHP specifically, my best AD-press set by the end was 70 for 8 reps. I have now started my first dedicated cut and I am planning what to do for my next bulk. I am afraid that sticking to taking all sets to failure might not be sustainable so I would really appreciate seeing a full length video on specific programming guidelines for intermediates. My goals for the next bulk is to really focus on my biceps which are quite frankly terrible as a taller lifter (190cm), I also want to focus on chest which is lacking compared to shoulder which is apparent just from the numbers, my flat barbell bench is only 25kgs more, at 105kg, than my strict OHP.
Appreciate any advice thank you!
Do you still recommend the 2x a week full body with an intensity day and a volume day or would you say you see better results now that you train with a higher frequency?
Does the volume day come first in that program?
3:13 is exactly my situation. Hit a 192.5kg deadlift but can't even bench 85kg!
Same here bruhv it’s a struggle
I can barely deadlift 140KG but I bench 113KG, all at 75KG bodyweight. Technique and your personal anatomy / lengths of your bodyparts matters a lot.
I'm the same, i deadlifted 185kg but my bench is only 72.5kg, I'm 5'4.5 54kg bw
@thydog Dude, that's a crazy deadlift bench is obviously lacking behind but you're going to improve if you stay consistent
Damn Alex you looked insane after your first year of lifting I’ve been training for like 4 years and don’t look as good as you looked in your first I definitely got lost in the sauce for a few years there but currently progressing nonstop after pretty much being plateaued before that . I finally figured out how to progress super well on everything and getting 2 rep PRs almost every workout and that’s in no small part due to you and the rest of the noble natties thanks for all your content dude.
Super quality video Alex! I will definitely re-watch this.
I'm happy this was super informative!
Your content is 🔥. Got my greatest gains because I came across your channel and said to myself. If A. Leonidas can do it and document the proof than maybe I can too with hard work and consistency. The weighted dips were a game changer! 💪
Agreed... for example when I took my son to the gym after the first year i got him to 100kg bench and 150kg squats and 170kg deadlifts doing full body 3x a week...
You did him right!
great detailed vid man
Alex, you honestly looked damn good in your "before" photo
100% agree. I wish I had a chest like that!
He is a mesomorph that's why. It's his genetics. He's still worked hard to obtain his status but his genetics are insane. His FFMI is like 25.
Why thank you! I did calisthenics only at the time, weighed 143lbs.
@@MrMoustache678 He has a mesomorphic endomorph phenotype. There are other youtubers like Frank Yang who shred down to 150 pounds who look almost identical with the same conditioning yet have like 4 inches of height on him. He has big wrists, and wide clavicles so he is genetically pre positioned for muscular development. I'll say that's where Kinobody has an edge on him - is his genetic accommodations he gives to his audience. I still prefer Alex though. He's a better overall influencer.
Thanks for the advice about high intensity strategies, because I'm someone who likes to train hard and I'm fine with low volume. Love your content and keep up the good work.
My guy you're so giddy I love it. Seems like you're having a good time.
Haha I did enjoy myself here! Feels good to help new lifters, we were all there once. My passion from day 1 is still there!
I honestly feel like getting a stronger OHP grew my side delts more than lateral raises lol
Makes sense, side delt activation is still high and there's no exercise that gets me that mind muscle connection with the shoulders + just in general making me feel strong than the Ohp
That's honestly what did it for me too lol
I'm feeling that right now too.
Loving naturals showing that consistency and a smart approach can pay off….starting at 50 and hopeful thx to you and your non-enhanced peers
As a beginner who was always injured in had no issue going to failure. I gave my self rhabdo when I tried to do the 100 pushups a day challenge and I stay sore sometimes for the whole week. I didn't realize so many beginners had an issue going to failure.
Now that I'm keeping track of RIR / stopped doing stupid challenges I am recovering WAY better. Usually 1-2 RIR but I used to just go balls to the wall total failure like a psyco when I haven't built that work capacity yet. Great vid as always btw! Always learning new things from you.
I'm not a novice by any means but I enjoy these long form videos. Especially this one. Even though I would say I am either advanced or intermediate I think taking a step back and reevaluating my bases is beneficial to me and everyone like me who may have plateaued. Thanks man, been watching you for years and probably the only reason I'm still natty after 15 years of hard training
Followed you since around late 2022-early 2023's you have been a great influence to my training Alex especially pushing movements since I hated them before but thanks to you, I hit 50kgs overhead press for 3 reps, bench 80kgs 1rm, Dip 100lbs for 3 while weighing around 59kgs at 5'7, yeah Im skinny and have long arms but bulked up around 5kgs ever since I hit the 100lbs dips 1rm a few months ago, now I am on my way to 90kgs bench on my birthday this march, wish me luck
In the "muscle biasing" chapter you described my physique, I've been training for 3 years but you said it was very weak and it took a long time to gain weight in exercises, usually 1 month for 5 pounds, my numbers are ridiculously low, I like French triceps, but I feel pain in my elbow even though it's weak, I also like closed press but I have a problem with pain even though it's weak, my forehead triceps hurts, so so I'm just left with cable extensions, dips and pullovers, I don't feel pain in my elbow when curling, but I do feel it on the side of my forearm. My forearm is large compared to the rest. I also felt pain in my shoulders when doing lateral raises, regardless of the movement pattern. and weights. In the chapter "Stimulus to fatigue" I always felt dead from a light deadlift for the rest of the week, even though it was light I always got exhausted easily, and I didn't start out sedentary, but very weak, it takes me a long time to recover muscle and strength, Before bodybuilding I ran, I already practiced three martial arts, and I was weak at calisthenics even though I practiced, I would say it took me 5 years to do 6 pull-ups.
I have never run a program, just been hitting the gym since 2019. The gym-membership app tracker says I've gone 1065 times.
Just hit a 305 bench at 5'9 167lb bodyweight.
405 ATG squat
475 deadlift last year, but I stopped deadlifting (too taxing imo)
I just hit it hard, listen to guys like Alex and GVS, and focus on a healthy diet with lots of protein.
I try not to overthink it.
I've found that intensity trumps volume every time.
Well done, Caleb!!
You’re a beast! Thanks for giving great advice with every video.
Alex the point about factoring in the height and bodyweight when considering intermediate measures is so true, i would somewhat categorise myself as a late novice , im 6'3 and 84kg, and I can do a deadlift of 3 plates for 3-4 reps but still struggling to get past 70kg on the bench for 4-6 reps. I generally notice that my progress is slower on chest, shoulder and quad exercises compared to back, hamstring etc. in the sense that it takes me around 3-4 weeks to add 5kg to my bench in an optimistic scenario but im constantly increasing the weights on the deadlift or back exercises every 2 weeks.
Lol I am 6'2 and my best set on bench was 180x9 or 185x6. This took me 2 months of bulking and running a 3x a week bench program. Still got stapled by 225. So yeah I gave up on bench.
@XanderYTV I too am only experiencing some better progression on a bulk only. I had such slow progress when I was just trying to maintain the weight. I remember I was stuck on 50kg for a solid 2 months. Just hoping I can hit the 100kg/225 sometime this year.
Bench requires good coordination and technique. It also responses better to higher volume with moderate intensity. You may not lift heavier than 70% and still progress a lot if you keep tonnage and amount of reps done high.
I got to a 100kg one rep bench after one year of consistent training from starting at 40kg for 8 reps. But after now two years into my journey my back is only starting to gain size. It's only in the last 6 or so months I've made any progress on my back simoly because I had very little biomechanical understanding, no mind muscle connection etc. Now I'm ever so slowly starting to see some growth and seeing very solid strength gains each month.
I guess my point is one type of lift doesn't dictate your journey. Use the experience from your best progress to attenuate your worst
@@pantalxn5892 I definitely do try to keep good strict technique always with somewhat of a paused form. Though I do prefer working with lower reps in compounds as I train to failure. I prefer higher volume like 8-12 reps on the dumbbell presses
💪💪 Beast ! Great video
Much love Charif!
A video on conjugate training ft.calisthenics (volume intensity) weighted calisthenics.
Great video Alex! Informative and inspirational as usual. 💪
First- love the content!
Second I’d love to see a video on intermediate programs or comment ones that you’d recommend - Texas Method, madcow 5x5, candito 6 week etc.
I personally did a simple 3x5 squat 1x5 deadlift 5x5 bench 3x week with rows pulldowns triceps biceps lateral raises calf raises.
Then I added a light day and added db presses 3x12 in addition to the 5x5 bench. Light day just did lighter variations - OHP instead of bench , front squats etc.
then when that stalled out I added a top set + backoff sets. Currently benching 275x3 paused. Gonna be running a bench press version of the Texas method soon hopefully hit that 315 paused bench and 405 squat!
I flirted around with other training styles but this is milking my gains rn! Plus it’s great for my schedule!
Thanks for being a friend Alex.
I needed this so much, Alex. Started as a skinny pole. And though I gained substantial weight and now look like a normal, more athletic man, for 2+ years I've seen almost no meaningful strength gains at all. It's time to swallow my pride and realize I messed up and wasted too much time, reevaluate and focus on GETTING STRENGTH. Simple as that.
Loving the push legs pull off A/B split so much more time efficient than the menno high frequency full body split. 4th week into an aggressive mini cut and no real strength/rep loss either. Plan to up volume slightly and continue in my bulk
25:57 would love some insight on how to get more out of less weight when maxing out and going to fail every workout stops working and I'm plateaud
Happy new year Alex.
as a teenager, I always use 4-6 reps as compounds and 8-15 for isolations; I always use the same rest times of 3 min and 2 min. Pushing beyond failure for isolations. Always kept it simple and in the end it brought me linear results. Been going for 1 year in this program and honestly its much more simpler
Yo, im not a novice by any metric (10 years plus lifting) but im starting your full body beginner programme, as full body routines are when i made my best gains. so im going to revisit the good old days
Great advice!
27:20 excellent observation. Extreme optimization tweaks are a form of ego lifting in the hands of anyone that's not advanced.
I teetered on the cusp of novice -> intermediate for far too long. My issue was program hopping and always looking for “smarter ways” to get the same result.
What helped me was stopping the consumption of fitness content. I had too many voices in my head telling me too much. Secondly, committing to the “less smart and slower” way of training. I.e. basic movements, focusing on execution and effort and getting the +1s where I can.
Alex, I did your novice plan about 7 or 8 years ago. I was pretty quickly at 100kg bench, which was a goal pf the plan. I deadlifted 210kg before becoming 18 years old. The only muscle which didn’t get enough love I feel, was my biceps. But I guess you also changed your opinions over time a little bit, as that was 8 years ago haha
started lifting in 2022, stopped in mid-2023, and recovered in 2024-present. It's all about your phase. No one can stop you or dictate your goals. It's only relevant to YOU!
Hi Alex, pls do a similar vid for the intermediate lifters. The best of luck 👍
Would love a new beginner program based on everything you've learned since the last novice program!
Hey alex, should novices do zone 2 cardio on the off-days?
Can someone please tell me what the exercice ist he is doing at 24:30.
Chest expander pull aparts
Always enjoy your videos, but sometimes have trouble following along. Unfortunately I often have trouble with my processing speed. I have to play back several times, but it is worth the extra work.
Yo Alex was curious do you think you're still planning on bringing out that new novice program idea you mentioned in 2024?
I'm finally reading Starting Strength to learn how to lift properly, my gains haven't been good because I've tried "maingaining" and I was using dog shit form. That's going to change with a 3500 calorie bulk and using starting strength form on 3x/week full body 👿👿
Alex can you make some insight on your opinion about caffeine? Loving the content
Man, I can't wait to see the new novice program you will make with all your accumulated knowledge over the years
Alex, i have question. My diet is not nearly as good as should be (no enough protein and cal for bulk), considering that i do not train at max volume. I am doing good mornings 1 times a week as major exercise for erectors and hams instead of deadlifts and for second day doing only spinal extension .My training program is 4 day upper-lower with 7 sets for every big group muscle. Do i need deadlift variation instead? Can deadlift hurt my recovery with my poor diet? Also i like you content and i wish u the best❤!
got back to the gym 1 month ago, made my upp/low x2 per week and already got up to 70ish lbs weighted pull ups for 4 reps. i'm trying to get better on the rep work before i go up on weight again.
i do 2 or even 1 set rpe10; my rep ranges are 4-9/6-10 and 1-3 for deadlifts. i'm getting stronger, bigger and feeling a lot better, but i need to keep focused on the goal 'cause i want those 20inch arms.
Happy new year brother. Wishing you and all your viewers all the gains.
Great stuff
Just commenting to say my upper back density has pretty much blown up since getting a chest expander 6 or so months ago. I'm sure wide overhand grip and cheaty t bar rows also have something to do with it, but who knows
Im doing 4 sets a week for chest and for most muscles. This is what worked best for me thus far and broke all my plateaus every time I reduced volume (I train hard). Recently hit another plateau but I got over it by implementing 1-2 RIR but keeping volume the same.
Its almost unbelieveable how little work you need to gain muscle and strength. As per the recent study on advanced folks. 1 set 2x week to failure and even with RIR still cused muscle growth.
Hey Alex, I'm doing the max efforth method 3 week waves. i think i hit wall because most lifts going up but 5 months ago I did a max efforth back off and I'm back to this exercise
and still at the same weight.
Sounds like you didn't address the right weakness or something was off about overall volume/exercise selection. How many variations did you have? After 5 months progress should have been 100% guaranteed, with huge improvements. I've NEVER had the weight stay the same after that long of maxing out and rotating. Even if the PR was small, like 5lbs.
@@AlexLeonidas İ did floor press 1 RM 110 KG to 117 KG but back off set 2x10 90 KG to 2x10 90 KG so I increased 1 rm but back off still same. that's weird to me
Quality video as always! Personally prefer it without background music.
Love this one Alex! I'm an intermediate lifter and a novice friend has asked for advice, I will basically summarise this video to him! I do have an unrelated question, does Behind The Neck Press maintain the same mobility integrity as the regular OHP?
I can’t do any of the barbell exercises you mentioned because I only have adjustable dumbbells, adjustable bench, a pull up bar and rings (I train at home).
Honestly brother, you'll be fine mixing in weighted calisthenics, rings, and dumbbell work. You have everything you need!
That before pic is nostalgic man. I remember you posting it on the forums.
i think that most people get strong fast in 5x5 because of the skill improvement on the lift, and the neural-motor adaption, they are putting muscle beacuse of newby gains, but linear progression soon stops, and we have to increase volume with higher rep range like bodybuilders do, because it taxes the nervous system less during the workout.
16:25 What about the risk of injury?
Lower risk of injury since there's less form breakdown. And you're maximally strengthening the tendons from day 1.
Not to mention the absolute load being f-all.
@AlexLeonidas stop on! Thanks, Alex!
As a beginner I’m doing 180lbs for 5 three months in and I don’t really have deadlifts nor squats in my program (I know I should and I will in a couple of weeks) but I attempted a 1 rep max on deadlift after a back workout and got 350lbs I’m 6’1 and weigh 240lbs at 22% bodyfat (I’ve done a DEXA scan) and have been cutting since 6 months back (I was losing weight for 3 months before I started going to the gym) and because of this I am confused about how to apply these weight-guidelines to my situation
Hey Alex ,quick question, with so much training experience, would it be possible that lifting heavy would have wear and tear on our joints, particularly elbows, knees and shoulders. I am not oppose to lifiting heavy, just curious your thoughts on joint longevity. Thanks.
5:40 literally got demotivated, dirty bulked and overreached lol. But now I'm on NE :)
Aye I don't blame you!
I would really like you to talk about a recurring exercise in large arms from the Silver and Golden Era mentioned in the Golden Era Bookworm, the Concentrated Curl standing without support, and I would say that this and the inclined curl are the most recurrent in big arms in history.
Alex would it be possible to make an intermediate powerlifting program?
what is your opinion on reverse pyramid training?
Unrelated, but which days should I train neck? Rest days, leg days or upper body days?
How does volume change when you go from novice to intermediate ? On upper lower for instance
3:16 is me and I'm 5'5
Going for 405 conventional @ 145lb when I max out in 2 days. Hit 385 for a very smooth quick rep a few days ago. Might even go for 425.
I hope I'm able to hit 2 plate bench too.
15:53 the points made here are very relatable to my current situation. Every body part is the weak point. Gonna stop with the bias thing and work with the basic compound.
The biasing trap is a big one! Glad this clicked for you.
What’s considered “intermediate” for ATG paused squats?
I’m a novice but I really dislike doing parallel low bar squats.
Maybe 120 kgs for 5-10 reps