How to Get HUGE With ONLY 135lbs
Вставка
- Опубліковано 21 кві 2020
- Your physique is about to change forever, no heavy weights required.
Instagram: / outalpha
----------------------------------------
----------------------------------------
5% off Naturally Enhanced Using Code "ADF"
outalpha.com/ne
----------------------------------------
My Free Novice Program! outalpha.com/the-out-alpha-nov...
----------------------------------------
Nutrition Guide: outalpha.com/tad
----------------------------------------
Want to consult me for email exchanges, consultations, online coaching, or for custom programs? outalpha.com/contact/
Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Навчання та стиль
*"Some people can't even do 10 reps of a bodyweight pull up"*
Me: **cries with my 7 reps**
Edit 3 months later: **cries with my 9 reps (but not so much)**
10,000 Subscribers With No Videos Challenge ; Same.. 😭💔
Rudyspective 1 feels bad man😂
Don't worry in this quarentine I have added like 4 reps
I just got at pr at 12 strict wide grip pullups and 4 months ago i could barely get 5. Just do weighted chins twice a week and some low intensity pullups gtg style at home
Well if you weigh 300lbs thats not too bad...
Tfw my 800lbs of plates are now useless
This man is everywhere!
Fuck wish I had 800 pounds...
@@demoncore5342 I'm late 50's, over the past decade I accumulated approximately 3,000 lbs of weights, mostly free but also , a widow who wanted her deceased husbands warehouse cleaned out, a dentist who said 'clean out my basement' > oly bars, many many plates, I did buy USED bumper plates for less than a buck a pound. I have so much I don't even know what I have, probably 1,200 lbs of regular plates with 1" hole, about 6 regular bars, easily almost 2,000 lbs of Olympic plates and 5 olympic bars. Dumbells from 20 to 85lbs. 2 bench presses, 1 olympic curl bar and 4 regular 1" curl bars. But basically my workouts I use mostly ONLY 75 lbs to 135, - -I did sell off 700 lbs of steel Oly plates last May at $1.50 lb. I was going to sell more but to lazy to run the ads, answer the messages of so many people who call but arent' serious.
@@davidgdmz4551 Dude you might have some real gems in there, as in collectables, might be worth it to digg in to it a bit. People collect all sort of stuff. I just wish I had something I could train with when the house arrest strikes, 400, that would do me, I'm just a mediocre 150 pounder :)
@@davidgdmz4551 you sitting on a pile of diamonds bro. If only you were in the UK
You'd be lucky to even find 135 nowadays
Crazy isn't it?
Make it yourself. You can always buy bags of rice, sand, gravel etc. Place them into bags that wont rip (I.e. not plastic or just double bag it).
For a barbell you can always buy a long metal pipe.
UnknownUser all the people that don’t even lift bought out the weights lol
Put some dirt in a garbage bag or some kind of sack or bucket. Wet dirt is pretty heavy lol
Water jugs, chains, steel pipe, wood, screws and cement. 2 pulleys, 1 carabiner, 30ft of climbing rope and plastic coated wire. Full home gym.
These times only proves how many casuals and seasonals is out there. If you are dedicated and do this coz u love it, you will always find a way to train.
I mean tbh it gets bored with only body weight for a while
@@isamhadjih Bros always make a way! We lift because we must!
@@isamhadjih yeah exactly bodyweight is so shit
True
Damn yeah people are casuals for knowing no home exercise can emulate 8 reps of 270lbs for your chest.
135lbs ohp x 8
45lbs dips x 10
45lbs - 90lbs pullups x 5
135lbs front squat x15
135lbs barbell lunges x 15
Ez full-body gainz
Need more Posterior Chain work for me, but is a great routine
“135 is beginner weight” I can’t even lift 135 :(
Get stronger
m z keep at it, you’ll get there fast
It’s fine bro we all start somewhere. I started from obese and benching the bar for 4 reps and now I’m at 185 for a few. Took a few months of intense training. If u put in the work u will get there
135 isn't that heavy, so don't worry you have a lot of room to get stronger. I was scrawny and weak ASF as well when I first went to the gym at age 16.
You’ll get there bro keep pushing, I started bench at 60lbs 3 months ago, I’m now 140+, still weak but I know for sure another 2 months and I’ll be pressing 180 for at least 5 reps,
i've built more muscle with calisthenics in my backyard in this quarantine more than an entire year at the gym
👍
I feel you, could be better nutrition +sleep and less stress too though.
naah it's just that i'm more dedicated now i have all the time i need, everything is in check, high calories, crazy high volume, 12 hours of sleep, getting all kinds of gains in this quarantine
@@lightbringer899 good stuff👌 following any kind of program?
LIGHT BRINGER Same, no joke like 40 sets+ per muscle group a week. Its RPE 8-9 all, but it is all bodyweight; dips, pull ups, push ups, squats, lunges, nordic hamstring curls.
Body adapts, I am noticing more gains than usual.
Just get fat and make bodyweight exercises harder
Pro tip
It's big brain time
Snap city and elbow pain has arrived*
BRO TIP
That’s actually what happened to me last year in lockdown, and it was the best but shittest method ever
I want someone to give me a reason why he doesn’t have at least 1 million subs. His advice has helped me more than any other UA-camr in fitness.
Guess its because his titles and thumbnails aren't that clickbaity and he doesn't advertise himself a lot on social media
Doesn't use clicbaiting, doesn't troll other people, actually gives serious and informational advice and that's that. In life always, the guy who actually helps, doesn't get the most credit. He still does, we thank him as much as possible, but still, there are channels with million subs who don't at all give us that valuable free information as he does. Some people just go for the entertainment.
Honestly because a lot of people are insecure losers...if you ever go on another fitness channel. Just look at the comment section, someone would mention how good alphadestiny’s advice is and they’ll be a group of people always talking mad shit because it’s popular because of his past. We all went through a phase that was “cringe” because we’re young and dumb lol but guess what he has MATURED and has admitted all his wrong doing...unfortunately his phase was broadcasted for the world to see. Now this dude has been making QUANTUM leaps of growth and the insecure losers will always bring up the past because it’s a direct reflection of how pathetic they still are making baby ass gains. Just my 2 cents.
His great content, credibility, and honesty will one day push him beyond most others. It takes time when you don't appeal to all of the bullshit that these other fad fitness channels put out, but in the long run it wins out. E.G. Athleanx.
Same here
This is why you are one of the best UA-camrs.
Yours is the only UA-cam channel I watch. Real, straight to the point advice from a real natural. Keep it up!
Quarantine has really forced me to become creative, and you've definitely inspired me with this, I'm currently experimenting on hanging almost upside down on the pull up bar (still holding on with my hands and legs curled to my stomach) while trying to pull myself up. My abs are working to stabilize myself and I'm feeling a nice row like sensation in my back. I've also mixed chin ups with keeping my legs straight forward, taxing my abs and energy levels a lot, while also making it different for my back and biceps as if my weight point has shifted and I'm hitting slightly different areas.
Leg wise I can't do pistols yet but I have been practising my balance by doing one legged "squats" with me being bent over, and trying to touch the ground with my fingers as I go down through my leg. ( the arm is not stretched). My stabilizers and glutes are being challenged quite a bit by this, but I feel it's doing wonders for my knees and flat feet in combination with bands doing one legged hip and rehab work. Harmstrings are targeted through one legged glute raises, which with enough volume feels like it can do the trick for now... Anyhoo, great video Alex, looking forward for more!
This is my favorite fitness channel. Thank you AD for all that you do
Man you don’t realise how much you’re helping people, I wouldn’t have a home gym if it wasn’t for you, thanks dude, and I love the weighted dip, I’m gonna be one of those hybrid runner/lifter guys.
You are right about that 135 on the OHP. It’s tougher to lift a lot of weight on that because, unlike the bench press, you’re leverage is dependent upon the stability of your kinetic chain.
And maybe. Just maybe. You can’t really use your chest
thespiritbomb did this guy just try to sound fancy on my ass ?
You litteraly can't lift as much as the bench because you can't use this big chunk of man meat on your rib cage and this guy making it about some kinetic chain ?
Authentic Bastard probably a NASM personal trainer over here. Look out
@@authenticbaguette6673 That is the reason. The kinetic chain for the bench is wrist, elbows, shoulders.
The ohp i ankle, knees, hips, shoulder, elbow, wrist and neck.
The more links in the chain, the higher chances That energi is going to bleed.
gentlemen, its both reasons.
Trimming down my training to a barbell and two plates has brought back everything I love about training. It took me back to the basics and also forced me to get a little creative. I ended up using about 85% of the stuff you mentioned here just through my own trial and error. I like split squats rather than pistol squats tho
DESPITE THIS difficult time I still love your videos and style of delivery
I have no dumbbells at home so I’m down to using 30 lb rice bags to do bicep work 😂
Get ropes and tie them to something 35 pounds or less and curl away the ropes mean you can curl and suppinate for more contraction.
I’m using 2 20lb laundry detergent bottled filled with water 😂😂
thanks bro, been lifting for a few years..... you're one of the only lifting channels i closely follow
Man this is a tremendous video. I work out at home for years, but I've never thought of many of these. Amazing thank u
skull crusher 135
All i have at Home is fucking 135 lbs and You upload This!!! This is unreal
I loved this video! This is what i've been doing since the last year, finally with this virus thing everyone is understanding that you don't need crazy heavy weights to build a respectable physique, rings dips, ring pull ups, lunges, Good mornings, Front lever rows and handstand push ups is all i've been doing + isolations and i love it. Greetings from Italy man.
Bro I’m so happy you made this video. I’m working with exactly 135 lbs and a band right now. Luckily I have weights in 25s, 15s, 10, 7.5s and 2.5s so I can move up incrementally
I loves these videos, they're a huge help
This guy has made good progress on his physique since his earlier videos and it makes me trust him more
I’ve found that unilateral movements are pushing my body in a way I’ve never done before. A standing unilateral dumbbell overhead press for volume kills the shoulder all the way around. Definitely feels like a more athletic way of training. Love the videos man; always showing there’s no excuse to stop training.
That was my experience with single leg squats,definitely a unique challenge,I love it
Same here. I only have one dumbbell at home although luckily I can adjust the weight with plates. Standing One Arm Dumbbell Shoulder Press is no joke and I feel destroyed afterwards.
Same, unilateral is my new best friend
Try Bulgarian split squats for legs
try unilateral calisthenics
Thanks for always making quality content, Alex
Getting jacked is easy. As long as your getting a pump, progressively making your workouts harder and eating you should be growing imo.
Jesse Wysong getting a pump has no effect on growth
@@chadpezza307 metabolic stress disagrees
yo alex inverted rows at home gave me the sickest lat pump ever with just 5x5, thanks for showing me them man good luck u getting a like !
Yesterday, i was so curious how im gonna work on with what i got (135lbs), then this video came out. this is why i love your content Alex!
All really great points. I've found out a lot of the same stuff recently and improved my gains significantly working out this way.
This guy is a beast! Keeping it true with all the info!
You motivated me to create my own dip bars ( I uploaded the video). Thank you and keep up the fantastic work!
Great vid Alex! I'm sure the belt squat would be a good addition here too.
Alex, try this for chest:
Set up landmine with one plate.
Lie on floor under bar with bar perpendicular to body.
Get closer to plate side of bar.
Grab extreme end of bar (inside collar).
Press up and across chest.
Similar to a one-arm DB press.
This is an excellent video education. The real goal is to increase intensity. Sure, you can do this by lifting heavy weight in certain exercises, but it's a lot more beneficial, safer, and even more fun to do it using exercises and techniques such as those in this video. Bravo!
You the man Alex great video
This is a great video with some great creative independent thinking!
Think different!
If I had the knowledge I could have done something with my plastic covered cement weight set of around this weight back in high school and maybe a short add on pipe for landmines
which I never even heard of back then!
Oh well, I, like you can do this now!
I'd love to see the 225 pound version of this video!
Landmine floor presses with one hand are honestly a great exercise. I'm so glad I found them
Being limited by weight has only helped my training I used to push for more weight without truly challenging myself in other ways
I was worried about this when I first started working out at home again but this shit saved my training. Working out is little more than making simple stuff harder
wow...you really dialed it in for this video...thank-you!
Quad/knee dominant: front squats, pistol squats, Bulgarian split squats and lunges (upright stance and front leg closer). Hip/gluteham dominant: good mornings, SLDLs, RDLs, barbell hip thrusts, weighted gluteham raise
Just on time. Thumbs up for your chanel and ideas 👍
You do such good videos! Nice!!!
Alex is my foundation man, you’re the one who showed what working out looks like and how to recognize good information. Seriously bro what you’ve done for me I can’t thank you enough
Great vid bro
Bro, great stuff.
SO to the mountaindog! Meadows row is insane for the back!
I am currently experimenting with this and I'm loving the results I'm at a point in my life where I just don't care to crush myself with heavy weight anymore tempo is definitely key with this 135 weight great video
Just hit 135 for 1 OHP and this man is talking about 135 for sets of 10 LMAO
I’m 1 year late to this, but man thank you for this video. This is super helpful as I don’t have much money (and prefer working out alone) so I’m trying to get by on what I have/can afford. My point is this is exactly what I’m focusing on (OHP, weighted pull-ups, etc.).
If you're based in the UK buy some weights from aldi. They have curl bar and straight barbell sets
Hey Alex can you do a video on your training philosophy and methodology changing over time
Fantastic... possibly cuban press for a bit of variety, bent over strict rows high to the chest for upper back
I believe it. Light Dumbbell method worked wonders for many. I think people can get more out of lighter weights.
Great video man. This quarantaine makes me think i dont need a gym anymore to get big.
For the rows you should look up defict flexion rows. Mike isreatel style very humble and 135 is more then enough. Great back builder, you should try them. You will definitely love them.
I only disagree with the pistol squat with the barbel in your hands. I think balance will be more of a limiting factor then the weight. A better option will be: put the weight in a backpack and then hold on something lightly for the balance and squat. Now we are talking
When you put the weight in the backpack for pistols, do you put the backpack on the back or front of your body? I feel like putting it on the back will further complicate balance.
You gotta do a an updated band workout for us plebs that don't have 135
Keep working out bro💪💪💪👍
Love meadows row! Do em every back day since my DBs go to 90lbs only. Home gym crew.
Thank you I needed this
for the landmine, two arms = more chest focused, one arm = more shoulder emphasis
awesome dude thanks! gonne inplement some exicesses in my training
Great video, thanks for the advice :)
Another exercise I would recommend of you are lucky enough to have a barbell is landmine press... you can get a crazy uppet chest pump, great exercise to use
I'm excited to try . Nice video
Alex always gets me excited to experiment,he's my biggest motivation
Funny that you made this as I decided a few weeks ago to get most of my lifts to 1 plate and focus on hypertrophy after that
Today I did a dry fasted 30 down squats with 30 second breaks between sets, once I got down to 10 instead of keep counting down I did 5x10 then finished off with 5 reps for a total of 465 reps. I'm going to continue to remove sets so I increase the amount of reps in a set, slowly bringing up the intensity untill I only need 10 to 15 sets to complete it. It makes it more time efficient aswell.
Add a pair of medium weighted dumbbells or kettle bells and you are set.
Also a loading pin can be used with the plates and do Squats on chairs or heavy swings for the glutes/legs.
Let's not forget the one legged RDL, split squat, skater squat, or for best quad isolation Somersault Squats which can be done with barbell or kettlebells.
You can go to the gym once every two weeks just for some heavy deadlift / squat / bench or cable isolations.
Yeah i'm doing OHP for like sets of 20 and although the first ~10 are very easy, the last 2-3 reps are basically me on the verge of failure and every one of those reps feels like a legitimate 100% effort
Very helpful video! Just got my barbell and about 200 pounds of plates today
A little throwback alphadestiny on a Sunday
The Meadows Row 👍🏼👍🏼👍🏼👍🏼
Very useful thank you!
you are really good ,congratulations
MAN! YOU ARE THE MAN! I rarely comment but I FUCKIN LOVED THIS VIDEO!!!! THX BROOO
I would add that Bulgarian Split Squats are also a great leg exercise that does not require a lot of weight.
Also, what do you think about the single leg rdl?
Yo alpha, why don't you do "quarantine" workout streams on twitch? ;d That would be cool, and you could answer to questions directly who donates etc. Or do challenges if you have a certain amount of subs
But i am not sure if you are into the whole live streaming thing, whether its working out or playing games.
Hmm
Put the plates on your back and do weighted pushups to replace bench
Fascinating idea...I wish I could have seen this back when I was 16 and desperate for ways to train with limited weights and equipment. Still going to do this now though, as I've been looking for a change of pace from the old barbell routine for a while now!
Beast !
I personally like to try and get away with as little weight as I can, for practicality purposes lol. Less of a hazard, easier to set up, don't need other people, etc. Also less risk of injury, particularly since it doesn't encourage ego-lifting at all, because then the weight would do next to nothing if it's not used in a more ideal manner.
Ohp 4x8 135lbs
Side laterals 3x30 10lb db (10 alternating )
Barbell row close grip 4x10 185lbs
Bent over rack row 4x12 45lb plate
Banded face pulls 4x20
Romanian deadlift 3x20 205lbs
RDL iso hold 1x2 30 second holds
Banded hamstring curls 4x15
I don't even have a barbell just 2x45s, 2x35s 2x10lb dumbells. I put a bar together with coupling and black steel pipe great for grip. And you can tie it down with climbing rope for collars.
And to imagine one could still do something like a 20rep countdown on light back squats...
Alex, I've tried 10x10 and failed at 5x10, in the 6th I did 8. Then a week later I tried 8x8 and I succeeded, not to mention that I supersetted those with 8x15 weighted dips. Now, my question is, obviously 8 ain't failure by any means, but the reps are still a lot and just for that itself as they are still hard to do, am I getting more sufficient volume than, let's say 5x10? Or is it decided by what's harder to do? Cuz 8x8 felt tough, but not that tough, I think 5x10 and the 6th for 8 was tougher. Or maybe some days I have more energy, idk. What's your opinion? I rotate between high reps and intensity days, every other day basically atm.
The reason most people can't get gains on low weight is that they can't handle the "burn" in the muscle. They can't do a lot of sets with high reps, so they give up to early and so they fail on the intensity part that triggers hypertrophy
I fortunately bought a rack,barbell and weights the moment they said no gatherings more than 50
I have a bench and some barbells that can add up to around 35lb each but 70lb if it were on one. I feel like there’s so much potential to get ripped off of that alone. And it’s cheap, all of that only cost me $220 bench was around $100, light extra plates with handle for dumbbell was $40 and more heavy plates were around $80. I’m going to see what I can Do with that, trying to lose some weight and get jacked. Hardwork only wish me luck
Unilateral landmine bench press is also amazing with light weights.
Correct OPH is actually the most challenging conditioning exercise for me. More than squat.
Hey Alex! Awesome content as usual, I know you showed example exercises how would you put it all together?
What does that mean for your novice Programm, Alex? Can you please give an update on that for lifters that have reasons not to start out heavy but more on the volume side of things? Thanks and keep up the good content.
I was closing on a 300lb strict press before lockdown, and I know I can’t do 135 for 5x20. Anyone that can do that is going to be jacked af.
Your skin is so beautiful
Alex, Ik you have been posting some vids on bodyweight exercises recently. You have explained before that before you got into lifting weights you got really good with your bodyweight. What are your standards to being proficient with your bodyweight before moving onto a weight training program?
Wow, red singlet looks good on you. Better without a top.
This really is the gains apocalypse for some
Hey Alex, look up "kang squat" it's a good morning and squat combined ! and thanks for another useful video :-)
2 months of deadlifting 100lbs, I went back to the gym since 2019 and was able to do 2 reps of 275lbs which is close to 300 1 rep max. Don't underestimate buying some light weights or the few weights you got at home. You can still get yoked with a set of plates or 30-40lbs dumbbells.
Quick question, who would win in a fight? red singlet Alex or blue singlet Alex