The Power Of Limited Weight
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- Опубліковано 22 тра 2023
- Limitation breeds creativity! Sometimes, going heavier isn't the answer.
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Disclaimer: Alex Leonidas 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. Alex Leonidas 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 passing.
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Ego really does ruin things. Progression only counts if it's done properly
Almost all lifting problems can be traced back to ego lifting.
Yea i agree. I literally broke my chest plate earlier this year, ended up in hopital.
@@mrf9583 bench press?
@@mrf9583 sorry to hear that man. Hope you feel better soon! How did that even happen?
@@mrf9583 Thumbless (dumbmore) grip?
Spot on. The past year or two I've cleaned up my form and just built reps on a lot of movements. Sometimes I'll go up in weight but my mentality has shifted a ton.
You’re the peak and golden standard of natty bodybuilding, Alex.
Thank you, Boba. Our community is strong!
Love limiting my weight, especially in giant sets! Your physique is the best I’ve seen naturally, keep up the fantastic work.
Limited weights + giant sets is a painful combo. Especially for building work capacity! Thank you, Shirley.
@@AlexLeonidas Yes, I’ve found training for triathlon + weightlifting. I can do more exercises coupled together rather than extend a training session. Cardio is king too
I've been doing only 1 set of 40 to 50 reps for shrugs, & I've seen substantial trap & neck growrh. The key is failure on high reps, not the number of reps itself. I would even say on certain exercises like shrugs very high reps are more effective, because I get a neck pump that I never got with low reps. As a result my neck has grown as well as my traps.
@@shkh4916 thanks for the tip, I'm gonna try higher rep range for Shrugs.
I got some of the best gains of my life with limited weights during the lockdowns. Focusing on maximizing rep quality and rep totals with full ROM and then slowly going up and milking that for as long as I can really made me realize it’s not about how much weight you can add
Global events reinforced this lesson for a lot of us!!
Same story here but I just focused on hard variations since I had some equipment.
Me too. Doing pushups all day and pullups. I got really good gains just on volume.
Absolutlely! I follow a regemin that is somewhat similar to mr. Leonidas' " naturally enhanced" program from back in the day, complete with neck and jaw excercizes, except i do huge daily volume exercizes with a 20 lb sandbag in place of less frequent heavy olympic bar setups. I have the thickest neck, forearms, and delts ive ever had and am doing it on a calorie deficit! Heavy weight is something you should do 2 to 4 sessions per month, with the bulk of your volume coming from 10 to 50 percent of your one rep max. Burly construction workers get that way from moving around 50 lbs bags of concrete all day long every day... not from doing 10 reps with 400 lbs on their back a few times per week.
@@studytime3461could you please elaborate on what your routine looks like? That would be really helpful to me
Hello Alex.
100% agree with you, master the weight before and then .... think about increasing it.
Wide grip pull-up are an example of this
I don't add weight until I achieve 3 sets of 10 on an exercise. How do you guys do it?
@@theOGofREDS I go by feel kinda, if I can get my first set above 12 I'll think about adding weight or in many cases just progress my other sets until they're close to 12 (maybe 12,10,9) and then add weight. I'm pretty limited since I can only train with dumbbells tho
I mean yeah but with some lifts its like you never get stronger unless you just up the weight and than you struggle for maybe a month until your body has finally accepted it needs to advance. Form gets slightly worse, maybe you do a few reps less than you normally would, like 8 instead of 10 or 12. I feel like I couldve avoided this by using the little increment weights off like 1kg but this has worked fine for me for a long time.
@@theOGofREDSbro it's a similar situation with me, i do let's say 5x5 chin ups, my program says i should do them weighted and i can easily, but i don't. Because i want to milk this as long as i can, I want to be able to do them very easily with my own bodyweight, I want my range of motion to be better, I want better control, and all that before i add weight. What's the point of adding weight before you even had the chance of getting everything out of your form and your own bodyweight.
I used to improve my weights every week. Realised that not only I have no gains but I actually lost weight. Since then I only increase it slightly every 3-4 weeks by 2.75 pounds (1.25 kg) till I can do 15 reps perfectly. My gains have improved radically.
Alex I will say this man, just doing 3 sets of 50 on the bodyweight squat and progressing to no rest pauses at all to complete the set, and then moving to 4 and 5 sets with 90 second rest between sets... Still made my legs bigger than they were when I was a 420 lbs squatter and 505lbs deadlifter.
Metabolic stress training is no joke.
Dude that's actually insane!!!!!
Honestly my goal is just to move the weight as smoothly as you Alex. There’s something super satisfying about watching how much control you have over the bar.
Just experience, you'll get there Alex!
As someone who’s in the early stages of advanced, picking exercises, ESPECIALLY for hypertrophy work, that disadvantage me in order to keep the SFR low, I have to 110% agree with everything in this video. Do the exercises that are REALLY hard in their own right. Pick variations that you’re horrible at and reap the rewards in the long term.
What’s sfr?
@@JoshHale-sb6iq Stimulus-to-Fatigue Ratio
@@saphiretamer Ya what’s that supposed to mean ? If it’s stimulating won’t it fatigue you ? Lol
great perspective on continuing progression
Thank you Bro. I really needed to hear this!
This video is a wake up call for me. Thanks man, always great stuff
So true man! Always want to up the weight on the bench, will slow things down a bit and master the weight before adding
Love and appreciate the videos and the variety of information u give us
Your well rounded strength from powerlifting to callisthenics is mad impressive
Really needed this today. Been on a reality check (week) and I’ve realized my ego has left gains on the table. Back to the drawing board the cycle continues. Thanks g
Your comment about getting elite 27-inch legs with a 3 plate squat variation was perfect. This truly captured everything about what your message was in the video.
W please more calisthenics talks. They're my favorite from you. Great stuff my guy 🙏
The only reason why I "ego lift" (sometimes) is because I am afraid of being too lazy, not because I want to show off.
It is a fine line between not doing ego and not progressing enough.
I love this freaking video!!! So much truth and knowledge. Thank you my brother.
This is true especially on isolations where you could stay on the same weight for at least a month. Adding even a small weight will drop your reps significantly. It's wiser to just add reps and clean up the technique. I did it and trusted the processes. I still grew from it. If it's challenging, it's definitely stimulating. Stop rushing the process
Well said!
And everytime I decided to limit the weight, I suddenly increased it without even fighting for it.
I’ve been “stuck” for a year jumping between 35 and 40 on incline curls, meanwhile my arms are up an inch lol. Keep finding ways to make my technique more “honest” and getting shot back down a weight jump. Back at 40 now on the lowest angle and maybe this will be the last time, but maybe not if I can find another way to just make the technique better rep for rep.
Great points all around as usual
With Geoff’s advice of increasing conditioning/work capacity coupled with your advice regarding solid programming and mastering movements/weights - sure I might not be moving the most impressive numbers but I am controlling them and it’s been absolutely instrumental in my gains. Thanks for another absolute banger!
This is a phenomenal video. Very underrated point of view.
you posted this at the perfect time. I’m early intermediate and I’ve been trying to rush the strength progress because I really want that 3 plate bench press and 5 plate deadlift. Thanks for the reminder to slow down, Alex. Great video as always.
So good to see a certified meathead address this. Alex has both elite level strength and the knowledge and humility of a seasoned veteran.
Great advice for those in small gyms and those who workout at home
Really great video. As I’ve come to expect from you Alex.
I appreciate that, Richard!
I need this mind set….. great vid as always.
Thank you Alex. This is such a great video. I really loved it, very useful. Much love from Brazil brah. Peace ✌🏾🌞💚
Mastering the weight, adding that to my training philosophy
I love these videos man keep em coming ❤
Loved the video thanks always Alex.. I love your videos. Makes my mind right about fitness.
Love this great vid
Go for the growth!
All the way🏋️♀️
I am stuck training at home, and I am experiencing the creativity you talk about
Perfect timing with this video as I am just recovering from a hernia surgery and have already started implementing this strategy!
Great content. I'm glad I was around for ego Alex. Can't beat a big Jefferson block pull celebration in a commercial gym! 🔥🤘🏼
Im loving these scoldings💯
Haha glad to hear
Alex your energy is back :) Good looking bro.
This validated my training style
This is damn smart. Yeah I'm going to definitely put this to use. Thanks Alex
All I did today was weighted calisthenics!! (Upper body)
And I feel good 🙌🏼
Sometimes I my not do the exact same reps or sets I get wild, I can feel it, that sometimes I should change something up and my instincts most of the time pay off, today I should’ve done a fourth set of waited, decline push-ups(feet up on stool and face down at the ground/Parrolettes) my clavicle muscles could have used a little more but I don’t have access to a fancy bench so everything I do is improvised and my back can destroy my nervous system way too quick, so I can’t do many standing overhead presses maybe one set if I already haven’t tapped out of back energy…. but thanks to this channel/Alex my upper body workouts have not been that bad. I’m now doing belt squats VS weighted goblet, squat talk about focus 😂 I was doing those goblet squat holding 45 to 50 pounds in front of me (against my chest) traveling to other dimensions through time and space what a physical/mental roller coaster of endurance.
But doing belt squats have cut out a lot of extra stress in the wrong areas and I’m able to get way more out of all my workouts now.
It’s weird, because I didn’t need to be told about DB barrel presses before I started trying them just as a natural variation on grip and movement arc. Using the neutral grip helps you retract your shoulders better without the bulky heads of the dumbbells running into your chest and limiting range of motion. It was kind of a no-brainer technique correction
Definitely intuitive for a lot of us, good stuff Spencer!
Truly a great video, as a person who was stuck with Home training with calisthenics and limited weights for over 4 years, this really made me wanna go play around with the exercise setup like I to back in the day
“I love bands theres so many different things you can do with them, i think its good to be a little limited on equipment”
I feel like you read my mind with this one 🤣 Thanks in advance, gonna watch it soon
Beside my favorite calisthenics channels you are the most honest, no non-sense fitness youtuber i have ever watched.
Awesome video bro.
Cool video as always. Currently trying to learnt hand stand, and better muscle ups, calesthenics are awesome
Wow! I must say, man. This is some great stuff. I've been using the same weight for about 6 months now and it got easy but I decided to add some pauses instead of increasing the weight.
Flawless reps, yourphysique is not a coincidence. Well done!
Starting to look "full" again Alex!
Btw can we get a barrel press tutorial? Loving the vids!
Goood seeing you repping out those deficit handstand push-ups has me hyped, I can barely do 2!
They're super hard, I don't blame you!
I love when you change my way of thinking, this sounds like a much better idea than to just get 8 reps with a weight and slap on some 5's to get even less reps, thanks alex!
Took me years to stop putting too heavy even though I knew it probably wasn’t the best. Cheating is ok if it’s done well but if it’s on the regular…
If you’re lucky today not to be injured having ego lifted for years, be grateful and think about stopping before it sucks 💪🏻💪🏻
Limitation indeed brings creativity, great stuff 😇
Good reminder.
Great video thanks 👍
No joke, this applies to everything. Too many tools limit creativity.
Word
Great video thanks
Great information, Alex! I've been using lighter weight after some injuries, and I'm in to rush to get back to my old numbers. I'm having fun milking light weight for all I can
Not even 10 seconds in and you hit the nail on the head right off the bat. Focus on mastering the weight. Chasing perfect repetitions, perfect stimulus. When people figure this out, their bodies will truly grow like never before. This applies to your own body weight as well. For instance, let’s say you finally got 10 pull ups, chin to bar, and wanted to start adding weight, but instead you further master your body weight by making those 10 reps chest to bar instead of the chin. Thus providing a greater challenge and stimulus to the muscles being work, utilizing the full range of motion, all without having to increase the weight. These are topics I want to hammer on at some point on my channel because there are so many damn ways to accelerate your muscle growth and training all together by just changing a variation a little bit. This is a concept that should never stop being hammered home and I enjoy these videos to just re-remind myself over and over again and stay in that mindset
Beautifully summed up, love the emphasis on "perfect"!
Great Content
Going above 10 reps has made such a difference in my gains.
You are truly The voice of Naturals
I've been a little preoccupied with pushing the weight up lately... After watching this I'm excited to reel it back a little bit and focus on getting more out of less
Good vid interesting points
For the algorithm 🙏💪.
Also I gotta say the cap look looks sick on you, keep rockin it brother
Thanks Berti, Barbell Apparel's got me right!
Your repping 315Lbs. Easily. Just wondering do you feel you've kept alot of your strength from benching 405Lbs. Even tho you cutted
This is exactly what I'm doing, coming back from injury and surgery. It's a pretty quick journey to get back to the weights I was lifting, and I'm getting stronger so fast you'd think I had noob gains and multiple injections of all the drugs, plus the most epic genetics, but... I'm still being patient about it. Just building work capacity and cardio with higher rep squats and deadlifts first, I think it'll serve me better in the long run. The goal isn't bodybuilding, it's getting as strong as possible. Still, gotta let the spine fully heal and not compress it too much yet. Making the most out of as little weight as possible for now.
Not to mention changing up the exercise order. I did bodyweight dips before incline dumbell bench and I could not lift my normal tonnage, but the contraction and the feel of the chest was mind blowing even though I used less weight.
Would love a video on your training tempo. Ability to maximize time under tension seems very elite.
It's hard to believe you've reached 333k+ Subscribers. You were that kind of channel that had got 20k subs yet produced gems and underrated content back when I discovered your channel. Your journey has been long, but it's just a start
"limitation breeds creativity"
This is so true. Being stuck using the same weight makes you think of all kinds of interesting ways to challenge yourself.
Awesome video. That's my philosophy. I like to try and get the absolute most out of the least weight within reason. Slow eccentrics (though still consistent for tracking), pause for a moment in the deep stretch (pick exercises that allow a deep stretch on the muscle), explosive concentric. Can even add half-reps or pauses. Then use leverages against yourself. I don't like the idea of needing to buy and use a tonne of weight, and I especially don't want all that weight on my back lol. Particularly since I have a silent set-up, with crash pads and a trap bar for squats and deadlifts (RDLs). Just gotta change the movement pattern to do each one, like comparing deadlifts with a kettlebell, versus standing on 2 blocks and doing squats with a kettle bell via straight arms hanging straight down.
One of my favorite videos of yours! It reminds me of a story about a guy who frequently did 185x10 on bench, some leg press, and pullups 2-3x a week and was laughed at for doing such low weight on bench. When his max was tested, he could do 325.
So I think, if I can master 165-185 on my deadlift and hip thrust, I dont need to practice 225 so often which is a huge stressor on my body.
I've been very lucky because my own intrinsic weakness has always done a great job of limiting the weight. And to go to the end of the concept I also do a great job limiting the weight of the muscle I put on my frame, it is correlated in my opinion. And succeeding at that is very rewarding and rub my ego the right way. The less I lift the more ego lifting I do, ensuring a great sucess at constantly failing to put on muscle. I love my journey.
Absolutely agreed! Anyone who's training at home has to come to this realisation.
"If technique is pure, size and weight will come" -tom platz
Before ever stepping foot in a gym I did bodyweight pullups for years at home. My back and lats were already big before I ever added weight to them! This taught me this very lesson. Progressive overload is so much more than weight on the bar.
Now I go weeks or months on same weight really trying to master each weight before I move on.
Hi Alex, I am almost 50 years old. I am doing a dip experiment. I did 25 reps straight, and am on a mission to break that number in 30 days by dipping 3 days a week 4 sets per session. I know I'll break it, but not sure by how much. This little experiment is turning my thinking more from bro split to higher frequency. Currently I am doing an upper lower 6 days per week. So far I'm loving it. Thanks for the videos. You are My favorite channel for lifting 😊
Great commentary here. I made biggest bench and squat gains following a program that had me staying with same weight from 5 to 9 reps on first set before increasing weight. Then drop weight by 10 lbs for second set and rep out on that also, following same 5 to 9 rep range until increasing the weight. Also its easier to get another rep when you get above 7 reps.
I see it all the time in commercial gyms Ego gets the best of a lot of lifters .They sacrifice form along with full range of motion.
Calisthenics are so underrated with Gaining Strength & size just have to get creative 💪🏽.I incorporate both in my workouts and have seen so much carry over.More out of less Weight!
I am currently implementing this with my vertical presses and horizontal pulls (as both are my weak points). Used to blame possible impingement and scoliosis why I have imbalanced delts and upper back, but when I limited the weights I'm using with my overhead presses (dumbbells, EZ bar and straight barbells) man I'm quickly humbled on how weak I am in the 10-15 rep zone. As I used to cope with being a "big-mover mindset" fellow especially during my bulk, I can hide my overhead weakness by using bigger dumbbells and heavier weights and rep out 3-5 reps with compensation on other muscles like the hips and legs. Also with my rowing, I use "light weight" but every rep has a controlled tempo and squeezed at the top of the movement. Starting to love both movements now compared to my strong point like the pushup
Works especially well for unstable vertical presses!
Thx champ
i totally agree with you brother keep going
Love using less weight but do mid to high reps. I like the idea of balancing semi-heaby weight and volume control for the lack of a better word.
I surprisingly still get some decent gains doing this while at a weight of 250ish. I try to keep my ego in check since I know my limits and I know what I can or cannot do.
my manz beginning the video with a 315 lbs bench press
I fucks with it
Alex is the real deal
Intensity is the equalizer
I love doing a mix of both in my calisthenics training. After skill work I like to chase numbers on compounds for low reps, but after that I do easier calisthenics progressions controlled for higher reps (pike push-ups, archer pull-ups)
This guy is the truth. Wise and some of the best info on bodybuilding. If I'm not subbed.
I will be after this comment
Thank you, Hakim!
Like what you said about the calistenics when its beautiful outside, you can habe a intense workout even there
Hit a bench PR yesterday of 117.5kg/259lbs and for the previous 3 weeks I never touched 100kg/220lbs or more. Working with a little less weight and aiming for more reps while reducing fatigue that comes with weight near your 1RM might indeed be the secret
This is important also for the good morning solution
100% applies to Good Mornings!! 185 and 225 will get you very far.
I recently started doing dumbbell squats where im holding a pair of dumbbells at my sides and squatting like that. The weight is less than a back squat but dumbbells sure feel very heavy still as you go up in weight and i feel my legs working way more than back squats ever did. Shows lifting huge amounts of weight isn't the only way. And i only found that exercise because i developed bad knee pain only when squatting down on a smith machine. Stopped that, knee started to heal, tried dumbbell squats and i love it.
i needed to hear this, i got to 225 and thought i'm strong now so my new goal was reaching 315, i've been adding weight every week and tbh anything above 245 and my reps are dogpoo and i'm not enjoying chest day or seeling any beneficial growth... gonna roll it back to 225 for a month or so to aim for 10-15 reps and do rest pauses and really master it before i even think about going up again... that ego is a sneaky mfer
I do not disagree with you, but I definitely prefer setting a rep goal with a weight, and when I hit that rep goal on all of my sets, I up it by five pounds and repeat. It is tried and true for me.
Hey nothing wrong with that, just providing different options especially if weight is actually limited. Like with my 100lb dumbbells, some other exercises, or with calisthenics, different methods are required.
I liked this video but I do feel the same way
His advice will become more important down the road because you can't progress like that nonstop.
@@IvanM272, I definitely know that, but I will do it until I cannot. Strength has always been my primary goal, followed by size.
I remember Alex benching with chains on both Sides and 2 Bands per Side. Just pushing through and getting really fast bar path! Specializiation for advanced advanced lifters.
Bro you are already looking bigger, this bulk is gonna make history
I think another 5lbs of muscle is on the way!! With new lifetime PRs, I learned a lot more about training during this cut.
@@AlexLeonidas i think you are gonna hit 450 on the bench bro im pretty sure you can do ANYTHING
14:00 I’ve learned this this week actually. I’ve gone with this inner phrase: what if all that we needed, was right here. What if it was here the whole tome