Active Recovery & Deloads
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- Опубліковано 30 вер 2024
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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.
Girl: Alex, what's your favorite position?
Alex: above the knee
hahahaha
Girl: So...you're into fitness?
Alex: ...Rack Pulls...
*Leaves the room*
@@ryanmichaelpower LEGEND
My list for better recovery: Dead hangs, diffirent band exercises, stretching, sauna perkele, ice swimming, wimhof method, meditation, trying to stay in the present moment(no stress).
Saatana
Sleep. Hydrate. Basics.
PERKELE!!
Seconding dead hangs. I like to do active recovery for pull muscles (dead hang), push muscles (handstands), as well as for legs (deep squat).
I've found that swimming 2-3 times a week has helped me recover much better, it has also upped my endurance
Swimming is awesome for sure
@@AlexLeonidasHow about jiu jitsu
You know what young man you sound like you know what your talking about. I hear these young trainers that don’t know what there talking about. Us older folks need a trainer that know what there talking about cause our body’s are not as strong as the 20 years. I’m going in my 40s my body is not that strong.
My friend vomited once after eating a happy meal but also drank a mixture of beer/milk with it..
I appreciate the positive feedback Tony, and it's good that you're taking recovery seriously in your 40s. This will enhance your lifting longevity even further.
You should start investing in senolytics drugs. Helps to kill the fucked up cells that accumulate with age. It won't make you as good as in your 20s but it will certainly help.
@@I8UxAnonymous Underrated comment 😅
That jump scene at the end lmao
thanks for the heads up brotha!
The uploads are strong in this one
Deload is my favorite Metallica album
Alex who you got for UFC 235?
Watching this while doing my LISS cardio on a rest day
Perfect timing Alex. My motivation is still sky high as a novice, and waiting 72 hrs between workouts is tough haha
I’m a novice rn, how’s your motivation after 3 years
@@bballforlife1231 don't rely on motivation, keep disciplined and work hard.
Doesn't that speak volumes
i've started doing just deadhangs and active hangs on rest day. i noticed that if i don'T it is harder for me to grip stuff.
Interesting bro
In my experience you either deload or you burn out.
Finding the best way to deload is the tricky part
i actually have notice that when i do very light very low volume squats on sunday, then my monday's heavy squats feels better. Hips doesn't hurt. If i do nothing on weekend then my hips hurts like a bitch on monday. And if i stop doing band pull aparts, band y raises, t raises and band dislocations even for couple of days then my shoulders hurts when i go lifting
absolutely. That's why I believe everyone should do at least 2 squat days. You need some volume as well to have the muscle mass to push heavier weights in the future
Ok so Im cutting rn (staying below 2.000 kcal, 2.600 on training days) and have problems recovering legs. Takes me like 5 days.
BUT: i can do more (total weekly) volume by reducing sets per session and spreading them across the week.
My question: Is it better to do more Volume or just prioritize muscle soreness/ mechanical damage to maintain muscle mass?
Increased Volume on a cut is key imo
In my experience, the older I get, the less volume I can handle. I’m only an early/ middle intermediate and have been most of my adult life (mid 30s). You’re still young though. My recovery slides as I go, more so than it used to. Now when I’m cutting and training hard I can go about 4 weeks before I need to let my nervous system catch up. About 6 weeks when gaining, and forever when maintaining. De-loads are a great topic though and active recovery is huge for health and should almost always be a part of de-loading
Gorilla Digits: How old are you broskie!
this shit is important! glad you're posting this since people should be talking about this!
My recovery always gets absolutely slaughtered when I drink. Anyone have any similar experiences? Not just a hangover but actual recovery is hindered.
Yeah there’s not really any way around it. Hydrate a bunch before bed and make sure you eat even when you’re hungover and have no appetite.
Izft PvP It’s also the dancing and the dehydration. Plus even the perceived long sleep isn’t as deep as it should be.
Alcohol is overrated.
Thats one reason why I dont drink alcohol at all. No other way around it I guess.
Drinking regularly just doesn't make sense to me. Personally, I think it should be reserved for special occasions to ensure it doesn't hinder your gains. Plus it's more fun that way.
The end lol
Hahaha blaha style
You remember me who once said i do everyday pushups? I was on 42 pushups 3x a day who want to achive 100 in one part, well today i finished the 100 3 times a day, i started 3 months ago with 10 pushups 3x and incrised every day 1 pushup and today i achived my ultimate goal!! Didnt rest chest for 3 months but my bench press still goes up and gains to, im 93kg now and will do for the rest of my life every day 300 pushups
how much did your bench go up? did the initial fatigue weaken your other training? Im about to add pushups back in on my speed day and maybe build the volume on that 1 day
@@silatguy hello, im now 90kg 5x5, 3 months ago it was 70kg 5x5, i lift 1 year now but i also do combat sports mma and i was last summer 80kg 4x6 on bench, then i moved for 2 months in thailand to focus on muay thai and grappling, didnt lift weights the first month and in thailand i did 4x6 with 65kg, i lost much power and fat cuz i trained everyday from monday till saturday 4-6h a day, i was when i came back home very skinnny 80kg at 1.87cm or 6"2 and started focusing bulking again up and yeah i train weights only 2 times a week and it was for me really hard to come back with the strenght, i had a plateo back than with the 80kg last summer and now im doin 90kg easy, next step is tomorrow 92.5, i did pushups after thailand and you start to feel the little bit extra when your body adapts to the pushups after 2-3 weeks not only bench but pullups also im doing 12 in a row with my bodyweight of 93kg now and after thailand i did only 5 lol the only thing i realized i recognize in the benchpress my shoulders are very weak when i try new records but im fine with this, you will not get sore if you start with like me with 10 3x a day and increase everyday 1 pushup, your body will adapt, sorry 4 my english
@@SweetenedCondensedMilk yes this is true i recognize my shoulders are very weak when i do heavy benchpress,
I'm impressed
waddwa wadsdasad how do you do the push ups on your bench day. Doesn’t it make your bench for the day weaker. What time do you do it on that day
Hey Alex,
What are your thoughts on rotating between a push/pull/leg and a twice a week full body every week. I feel this would allow for better recovery than doing only P/P/L, but allow for more volume than only doing full body. I would really appreciate your thoughts on this. Thanks for the great content!
Mate, I do twice a week full body, one day is stenght and second day hypertrophy which involves dumbells rather than barbells on a stenght day, I've gained huge amount of muscle, my appetite increased and I have more time to focus on dating and grinding part time. Never ever do bro splits all I've done was losing muscle and over training for past 4 years, full body is the way to go
@@bekabeka71 You can do full body on intensity days but not everyone is able to handle full body volume workouts... or maybe its just different priorities? Full body as a general advice... thats rubbish imo.
Progress is a matter of time and dedication, not a specific split.
I wonder why never mention stretching and even yoga in these videos. hell, if I didn't do yoga 15-30min every day, my shoulders and hips would be so tight I couldnt squat and bench without pain. Not a motherfucking hippie but this shit works. Just 15min sets interspersed into your day keeps your tendons stress free.
Never did yoga so can't speak from experience, but I have heard good things about this. That said, the mobility work typically includes stretching.
yeah i do stretching and foam rolling for about a total of 1 hour 45 min over the week, if i didnt i would have knee tendonitus, stiff hips, tight shoulders and lower back. Its the single most important aspect of staying injury free and performing well for me
I just have a question about active recovery can it be also added for supersets
On 531 you deload every month why do you say you never need them?
If you have to deload every 4 weeks then you're mismanaging your recovery.
@@archmaesterofpullups thats not true at all, some lifters can only increase weight in 1 training cycle ( 1 month ) so u increase weight every month of 2,5kg
@@Leon-rv4qe It doesn't matter what your rate of progress is. If you're overreaching enough in 3 weeks of training such that you necessitate a deload then you'd be better off doing less each week and deloading less frequently.
Wendler doesn't even recommend deloading every mesocycle.
I didn't say anything about never needing deloads, did you skip parts is the video? There are many other programs besides 5/3/1 that do not require frequent deloads
@@archmaesterofpullups are you sure about that anyway? Constantly overreaching (3 -4 weeks ) followed by 1 deload week is actually faster in gaining muscle then not deloading or deloading after 8 weeks if done correctly
I injured my hamstring again.. Pls kill me I get depressed if I can't train legs
Sorry to hear that Adriaan, wishing you a speedy recovery. I'd contact John Quint johnquintnmt.com/
What helps me a lot is to focus on upper body weak points and it helps
Hey Alex, I've recently been doing 10x2 with weighted pullups and military press, and it left me wondering: What's the point of doing a 5x5 (or something like that) when you can do a 10x2 or 15x2 with more weight?
Higher intensity means more work of the cns, and with higher volume it's a good way to overtrain or injure yourself.
I dont get why u push concurrent periodization so hard its literally just your opinion, i bet you could make better gains on strength on the big 3 if you periodized differently and actually stuck with it. I put 40lbs on my bench doing a basic block periodized program and it took me from 365 to 405 bench at 190lbs body weight in only a few months. Stop shilling concurrent so hard its not the best especially for powerlifting specific training.
Good for you. Concurrent works best for me, on a physical and psychological level. I also enjoy this way of training and believe it's superior to blocks/linear periodization for most lifters. In regards to powerlifting (which this channel isn't about), I side with Louie Simmons 1000%. I also follow guys like Matt Wenning and Burley Hawk, these are the men I resonate with. You do you bro, I'll continue to promote this because I do believe it's the best way to train.
1625 total if you don’t like it GET THE FUCK OFF HIS CHANNEL STUPID ASS PUSSY
If block works for you that's great, but someone like me, finding concurrent was a miracle.
I was plateauing like crazy with everything else and just couldn't make gains whatsoever. It got so bad to the point I felt like quitting because gains just weren't being made anymore.
In fact, my strength starting going backwards.
@@AlexLeonidas U should promote all different styles of training and there benefits at different stages of lifting or use for specific goals. Im sure u have followers that close the door on other training methods because you literally only push one style of training. Also Westside is TERRIBLE for raw lifting. I dont know any top raw natural lifters that dont Highly prioritize full movement and specificity on big 3. I literally ONLY bench press and got a 405 bench from it, no fancy variation work at all.
@@slaughtered9090 look up burley hawk and cailer woolam, hell even brian alsruhue uses conjugate.
Concurrent/conjugate principles can be used to achieve any goal you want, even raw powerlifting.
You just need to pick the right exercises.
Pull ups as recovery 😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
*question for anyone* Do novices (only train 3x a week) need a deload ?
They may have to as they get closer to intermediate. But usually, a small weight reset will be more than enough.
And it just keeps your muscles pumped looking by default
This should have had some deep funk playing backing music
Thank u Alex, so great that i found ur channel
Alex how to over load my upper back with calisthenics workouts.. I have access to to weighted calisthenics
Hey Alex your neck training advice was the best man ....
Glad you liked it Rahul
Literally just going on walks is fantastic for active recovery and feeling better overall
Lmao when you structure your deload for a week you gain strength but when you go on a unstructured vacation for a week I lose strength and look flat af smh
I usually spank my plank on my off days
Cool
if you train real hard you will need deloads
I train balls to the wall max volume and intensity year round, barely ever need them.
That said, maybe all of us will need one at some point. Just not as frequently as some claim.
if you're smart you work the room for recovery in your weekly cycle where you accumulate fatigue then have a day or two that allows for compensation and recovery
It seems to depend on whether you do conjugate stuff, rotating exercises.
I use a lot of the same exercises, (no conjugate), and agree with your comment on a personal level.
So informative, thanks for the consistent quality content alex
anyone or alex thoughts on using a bench program for ohp? i myself think this could work but curious on opinions?
It may work indirectly provided that you get super strong at bench, but I wouldn't consider this optimal.
The best way to get stronger at OHP is with specific training. That means favoring the vertical presses.
@@AlexLeonidas no, i mean direct training to it but using a bench specific made program for the OHP
@@camerongormley3318 so you take a bench program and switch the bench for the OHP for all sets and reps
@@TimurtheElephantslayer yes
I started training 6 months ago and I've been bulking ever since. I'm 6ft and I weigh 165 pounds. I probably have 17-20% bodyfat. Should I start cutting for the summer? I'm afraid of looking skinny though.
No don't do it
I'm about the same weight and height as you we should be focused on building as much muscle as possible bruh you can be Mr. Lean later
This is a very informative video. Thanks for sharing this with us.
My pleasure Greg, glad you enjoyed it.
Would 1 hour of steady state cardio and shoulder band work be good to help recovery on off days?
Ive been feeling so tired lately, ive been pushing really hard
You can't take the Bugenhagen approach to deload's. If your serious about programming you need deloads. ( Except Brian Alshrue and Kittie LOVER Bugez )
Nice
Could you do a warm up routine?Man I spend toooo much time to get me ready for the workout (Calisthenics)
Eccentric band work for tendon strength everyday good idea ?
usually i find that you cant max out on concurrent while in a deficient. mostly a significant one. atleast anecdotally for me
When can we expect to see you pull and push some insane weight again?
Hitting the end of the PROM phase, so should be pressing from the chest very soon. Pulls I'll get them in but I'll be honest that arms are way more important atm. I'll post some cool workouts soon though!
Feeder workout
Those are hard as fuck though
Whats a good hamstring workout without equipment?
lay on your back with your socks on a slick surface and slide back and fort with your heels and/or, do glute bridges and try to work up to one leg.
My friend vomited once after eating a happy meal but also drank a mixture of beer/milk with it..
Was it nuggets or cheeseburger?
@@jorgedecenviralec3005 nuggies :(
Yeeaaaaa buddyyyyyyyyyyy lightweight babbbbyyyyyyyy
Get your eyebrows done at a barber, you'll look way better!!
Yeah it looks very traditional
Do you lift if you are a little sore or do you wait until the muscle is completely healed? My biceps recover slow as hell compared to every other muscle and I hit them 3 times a week with 4 sets each. I'm going to try just 3 sets. I'm always just a little sore for every muscle because I love high intensity and go to the gym 5-6 times a week. I'm stubborn but idk if should cut back. I have been going by performance so if I can lift at least what I did in my last session I keep going but if strength goes down I do less sets. If I don't hit a new pr after 2 weeks I also will typically cut back a little.
Btw love your channel I'm hooked. Yours is different than many others I follow because you give those little details from practical experience. You are much appreciated man!
Speaking of deep tissue massage. I find that alternating hot and cold submersion gives a really ubiquitous deep tissue massage from all the vasodilation and construction. People may not be able to afford a massage but most good gyms should have a sauna and cold plunge pool included in the price.
How many reps and sets would you recommend of banded movements for this actibe recovery
Keep up the good content my man, greetings from Mexico :D
Thanks Carlo, much love from Canada!
My problem is I don't really have rest days leading to feeling weaker and weaker, working nights only sleeping 4 hours a day.
Having Off days feel like I'm being lazy.
I'm going to try and have 1 or 2 days with regular sleep.
Also how do I eat enough to feed my workouts with out getting pop belly from eating a lot.
track calories and weight and adjust
i couldnt even function off 4 hours of sleep.
got to get that sleep in somehow man.
Drink tea after your meals.
I work night and do a modified bro split, between 4-6 days a week depending on work. I still get at least 6 hours sleep
After the 3 week smolov jr program do you know if i should deload week 4 and then test max? Or test max week 4 then deload after the program.
Actually I have same view on deloads. I barely take them. Unless I try to fast few days etc. Never had issues with training this way, when you manage it properly.
4 days yoke workout and 3x days off . On 3 days just facepulls and neck curls maybe pushups depending how i feel.
Hey, Alex! I really need your advice regarding bodyweight-only pull ups. I can currently do 10x10 pull ups every other 2 days, totalling 300 a week. However I was wondering if I should do a 6x10 DAILY, totalling 420 a week. As of burn out, I can manage to do 6x10 daily without feeling too fatigued that Im burning myself out lacking recovery-- I'm doing fine. However I was wondering if a 6x10 isn't pushing me to the hypertrophy I'm used to experiencing doing my 10x10. Will I make gains with higher weekly volume (6x10 dialy) or specific intensity during one workout (10x10 3 times a week)? Thanks so much, Alex!
Not Alex obviously, but why not just add weight? The volume can be hard on your joints long term. I currently pull BW + 65ish lbs for my heavy set on a reverse pyramid for chin ups. You could do 30-40 reps with weight and make much faster strength/size gains than only using body weight.
I always push volume & intensity phases too long. If I could shut it down more intuitively, I'd make much better strength gains. The line between overreaching and overtraining is very fine, so it's tricky.
Thank you for speaking on this topic :)
My pleasure Wavey
Alex, can you explain how a person is going to look when they got a weak bench press but a strong back
Bro please help me I look upto you..
So my question is:-
Which split 2 day full body or 3 day upper lower upper split :)
What would be the 3 day upper/lower? Less off days?
I think a standard 2-3x full body or 2x upper/lower is fine
What's concurrent periodization?
Alex, you are a minimalist?
For real life stuff outside fitness, I'd say yes.
Here’s how I pulled off recovery when running NE:
- Day after Intensity do 200 band Dislocations, 400 pull apart, and 400 band pushdowns
- Day after Volume do same as above but add in 100 push ups 200 BW squat (heels elevated) and 50 pull ups too
Do all in as few sets possible
Both subjects are 100% individual.
Curious as to what your thoughts are on low-stress weeks or basically volume deloads popularized by barbell medicine? Obviously not for a concurrent set up but for strength or powerlifting purposes
Deloads are a great way for active recovery
Do you think Brasilian Jiu-Jitsu or MMA could be counted as a form of active recovery as well Alex? Or things like yoga?
I feel like those things are too intense to be considered active recovery, they might harm your recovery.
Alex what can I do if I stall on weighted chin ups. Thanks.
I recommend concurrent periodization, you'll blast through that plateau in no time flat.
concurrent could help but most often in principle when people train weighted pull ups aggressively they don't secure enough volume or they may not be rushing the progressions too much on linear programs. The latter was a serious problem for me. How strong are you at weighted chins by the way? If you are beneath 50% bodyweight on a pull you probably just need to accrue more volume regardless of how you periodize your training.
Isaiah Mc Intosh I normally do 3 sets of 5-8. Less than 50% body weight currently.
Yeah you want to up the volume. Maybe one day where you stick with your 3 x 5 or even bump it up to 5 x 5 and another day with really high volume even if that means like sets of 10 at bodyweight or really really slow linear progression with a 4 x 8 or higher volume setup makes sense. Right now I am doing one day with a 5 x 5 set up and another day with 6 x 8 with one plate upping the weight every 3 weeks or so since I can't play around with my variations besides width. Regardless of what you choose to do it is best to intentionally progress slowly with weighted chin ups or pullups so you accrue enough quality volume. Alex's personal progression looks super smooth but don't forget he has a huge lifetime volume at pretty heavy weights for pullups. Also when he says no time flat he means when you come back around to that variation which could mean 3 weeks or more in his fullbody setup.
I benched 180 @ 125 bodyweight it’s on my Instagram if you don’t believe me
Nice bro!
Im overreaching after 3 weeks training 3x upper / lower a week with starting rpe of 8 week 1
There a way to do Bulgarian light in NE?
Your frames are crooked dude
3:38 i creased gwarn Alex
Love ur content btw keep it up I’m trying bro arms too
Chur Bro,speaking the truth again,keep up the much helpful tips cuz!Your mostly part of the reason I went Fullbody+upper -lower,way better results,thanks!
Cut the volume and chill
I don’t have anything for a leg press or squat rack but I have adjustable dumbbells and barbell. What is recommended for bigger legs. I get knee pain too from runners knee so 🤦♂️
Conventional or sumo deadlift. Your runners knee pain makes it painful to squat to depth so body weight squat variations aren't something I'd recommend. Also, since you don't squat, your lower back won't be as taxed so you should be able to deadlift 2 to 3 times per week assuming you manage the intensity correctly. You could Deadlift Monday, Wednesday, and possibly Wednesday. Monday, heavy sets of 3 to 5. Wednesday, lighten the load, maybe do a variation like pause deadlifts or deficit deadlifts for high volume, say crank out 7 -10 sets of triples. You could also do high rep sets, but it's harder to tell when form breaks down when doing that so I wouldn't recommend it. Finally, Friday, go to a peak 8 to 9 RPE set. I like to do this with singles but 1 - 8 reps is good range choice. If your rowing volume is high, you may want to only stick to the Monday and Wednesday, although you should see what works best. Hope this helps.
Yo Alex I've been experiencing neck pain when I move my neck backwards ever since I started neck training I stopped for a few days but the same pain is still there how should I get rid of this pain?
I'm not sure brother, all I can say is to check out my neck imbalance video
ua-cam.com/video/_EdzZIRTWf8/v-deo.html&t
Alphonse Density
What is your opinion about the Vertikal diet ?
Why is it that when you first load the video, I can't vary the playback speed?
Not sure Steve, it's available to me. Should work on PC and the UA-cam app.
Alex can I do Bulgarian split squats to replace squats on your novice program? I want do them because of groin pain
Why do you have groin pain in the first place? I'd fix the root issue before switching to split squats.
@@AlexLeonidas tight adductors might be the reason. overall I dont want it to get any worse so I want to stop squats temporarily
The year I didn’t do any de loads was with Bulgarian light I just cycled movements and got immensely strong
No plateaus the whole year?
Hambaliwou Barry minimal to no plateaus
The ending wtf?!
hey alpha, I armwrestled a couple days and I think I hurt my tricep and i cant lift much without it hurting. What should I do to not let my gains go away (I havent worked out at all since then )
i fractured my humorus arm wrestling my self sent me $70k in hospital. bodys just not made to do that movement
Megasladon :D I think mahbe it was your form because it’s a pain but it’s not excruciating pain, and plus I’ve arm wrestled before without it hurting
Fullbody 3x , are good for bear mode?
This is nuance to me thanks G
What do you think about swimming for deloading?
👍
Your getting big you look like a real life bodybuilder. Great job never stop!
Preciate that Isaac
hey alex, how can we progress on those 10x10 neck curls you did a video on? im asking because the lowest amount of weight i can add to my current 5kg sets is 1.25kg and that is a lot looking percentage wise
Thats not a lot for neck. Youre right that percentage wise it is, but what youre missing is that a neck gains strength super fast.
You can go from 5kgx10 to 20kgx30 in a month, so dont be afraid to add weight every single week or even workout.
@@top2737 its 10x10 with 10 second rest between sets
there is no way i can add weight every single week
@@sp-nj9le try it
Active recovery
A *rebounder?* You mean a trampoline?
My friend vomited once after eating a happy meal but also drank a mixture of beer/milk with it..
yeh
Can handstand push ups build massive shoulders?
Yes, especially if you use higher volume with deep ROM