We NEED the full day of eating! I switched a while ago to eating a block of tofu everyday instead of meat and it made me feel lighter and easier with my stomach. Would love to see more vegan Ideas from you
timestamps i'm interested in for future reference: 31:03 programs this year, like, actually? 34:25 ian barseagle 2 sets method, tots? 41:14 conjugate method pullups? 47:26 alex's initial cali journey 02:27:31 work capacity importance for being jacked 02:34:45 home leg day with dbs and bench 02:42:15 tots on SL 02:58:58 best prisoner style program 03:03:43 best iron wolf style program
Man i feel that conjugate calisthenics book is going to be a breath of fresh air in almost all this confusing and chaotic bodybuilding industry! can't wait for it!!!
Alex i think we viewers want to see you happy and going on with your life while we go on with ours. We want to be inspired and feel passion by you and your content but it all come from you and how you feel. That said don't feel forced to do anything for us , we like you for you as a person , your honesty, dedication , hard working mindset is ispiring but i think the most important thing is you , do what you like pls with the channel , i get it some content gets more views than other but dont feel too much pressured . You are Alex Leonidas and we are so like to have you.
Thank you, Francesco. I'll tell you want though... when my audience is happy, I'm happy. I'm here to serve you in the best way I can. Let's keep growing together!
*FULL TIMESTAMPS* ladies and gentlemen! Shoutout to youtube.com/@fwoggangidk for starting the job and youtube.com/@alexleonidas for the knowledge gains! 0:00 - Holidays, goals, program release info, life 31:03 - Programs this year, like, actually? 31:33 - Genetics ranking series? 32:16 - What does Alex look for in a potential client? 32:55 - Which chest expander to buy first? 34:25 - Ian Barseagle 2 sets method, thoughts? 36:30 - Thoughts about flexible training approach? 41:14 - Conjugate method pullups? 42:48 - Creatine worth it? 43:35 - Lower traps golden tidbits 45:45 - Podcast request, confirmed (Human Beings / @uncommonsense) 46:17 - Dynamometer, filming workouts? 47:26 - Alex's initial calisthenics journey 51:04 - Too late to start training? 52:20 - Height, athleticism genes 56:35 - RDLs vs Good Mornings 59:13 - Alex's personal experience with meat-focused diets 01:00:15 - Vegan bulking? 01:02:45 - BabyThisIsWhatYouCameFor.exe 01:05:05 - Skyrim chat 01:06:54 - Conjugate minimum variations? 01:10:03 - Baldness history? 01:15:07 - OSRS, gaming chat 01:16:02 - Where does Alex live? 01:17:50 - BALLS REVEAL BABYYYY 01:19:10 - Trap bar deadlift thoughts? 01:21:43 - Sleep duration? 01:22:10 - Beard question 01:23:00 - Incel enters the chat 01:23:29 - Zombie squats? 01:24:43 - Super Squat Program 01:30:12 - Coaching info 01:30:51 - Jayson Casper donation 01:31:38 - Crypto chat 01:31:56 - Sandbag as a training device? 01:33:07 - Doing running again? 01:34:28 - Veganism discussion 01:45:32 - Supplementation for vegans? 01:49:03 - Skincare guidance 01:49:37 - Ethics, health benefits, politics of veganism 01:51:14 - Shave arms/hands? 01:51:59 - Dumbell rollbacks substitution for higher reps? 01:53:54 - Long arms, how to grow? 01:55:22 - Veganism, spiritual philosophy / religion 01:57:35 - Orc Mode training? 01:59:06 - Long head biasing confusion 02:02:10 - Thoughts on saturated fat? 02:02:58 - BOM & Alex comparison, powerlifting meet discussion 02:08:15 - John Haack? 02:08:33 - Roiders' skin look freaky 02:09:19 - 18 in arms, Alex? 02:11:38 - Arm day? 02:12:45 - Volume ranges / volume day 02:13:40 - Stretch pecs after push day? 02:13:53 - New protein research, thoughts? 02:15:36 - 2yr exp, several bulks, forever novice? 02:20:10 - Cancer weight loss, muscle memory FTW! 02:21:11 - First 315 bench, how much did you weigh? 02:22:46 - Gain muscle in a deficit? 02:23:09 - Grim Reaper timestamp + prev question continued 02:24:20 - Nature's call timestamp 02:26:29 - Alex returns, weight loss chat 02:27:31 - Work capacity importance for being jacked? 02:29:47 - Novice program success story 02:30:35 - Torso limbs split, thoughts? 02:34:45 - Home leg day with dumbbells and bench? 02:38:43 - Lifting for a year, 315 bench already? 02:40:11 - Prev leg workout good for guys with bad backs? 02:41:45 - Lifting belt for Nordics? 02:42:15 - Opinion on streetlifting 02:46:34 - 405 paused, congrats! 02:47:00 - Ghetto leg curls? 02:48:56 - Strong arms yet small? 02:50:56 - Phil timestamp 02:52:22 - Split thoughts? (U/L/R/U/L/A/R) 02:53:59 - Abs from compound lifts? 02:55:43 - Pullup frequency for 220+ guys? 02:57:06 - Noble natty collab, program schedule 02:58:58 - Best prisoner style program? 03:01:04 - Best diet for health & skin? 03:01:24 - Best way to judge body fat? 03:03:43 - Iron Wolf style program? 03:04:16 - Best exercise science book for beginners? 03:05:43 - The basics work! 03:06:22 - Volume day variation same as max effort? 03:08:08 - Hammer curl substitute for barbell only bros? 03:09:06 - Intermediate program for someone who never maxes out? 03:10:13 - Matthew Zlat natty? 03:12:01 - Cookbook, plant based discussion 03:15:08 - Protein on plant based diets? 03:15:57 - Push press thoughts? 03:17:00 - ABAB style upper lower split? 03:18:43 - Paid consultation for plateau? 03:19:26 - Clarence Kennedy veganism 03:20:49 - Alex's GF is vegan? 03:21:51 - French discussion, Blaha, strength vs size confusion 03:29:20 - BOS cable pulley attachment thoughts? 03:30:30 - Closing thoughts (part I) 03:32:00 - 3 week UL split w/ DB AD press, RDL, pullups as Big 3? 03:32:22 - Camera flatlines 03:32:49 - Camera revived 03:32:54 - Pesticides thoughts? 03:33:23 - Upper Lower previous question continued 03:34:45 - Wenning vs Bromley situation 03:35:33 - Conjugate volume days example programming 03:37:18 - Blaha timestamp 03:39:50 - Barbell positioning for zerchers 03:41:00 - Jeff Nippard bench off today, who wins? 03:41:33 - Final closing thoughts
Thanks to YOUR support, the 2025 New Year stream is now public!!!!!! Thank you so much, fwog gang and dolphin007x. You're legends for this and will benefit thousands of viewers who missed it live. Literally wouldn't have been up were it not for your efforts, it takes time with a near 4 hour Q&A!
Fine, I'll do it myself. Hope that saves y'all some time _(NQAT = non-q&a-talks. They're very interesting though! Just hard to timestamp because they're going back and forth... I tried to write them in "order". Sorry for that, too hard for me to do.)_ . Also, Alex, you don't seem to do really good in this stream, so I hope whatever you're going through you get through, and if you're fine just keep going. Good luck buddy, and thank you for the beautiful stream. 00:00:00 Alex rethinking his life choices for a moment. 00:00:27 --> 02:41 First people coming in. Stream starts. 00:02:41 --> 04:04 Opinions on NH's ways. NQAT : Giving up bear-mode / New physique goals / New nutrition methods testing / Cardio training / Specializations... 00:31:04 --> 00:31:33 Programs' release dates. 00:31:33 --> 00:32:10 Judging people's physiques/genes. 00:32:17 --> 00:32:45 Looking for things in a client. 00:32:56 --> 00:34:25 Buying expanders. 00:34:28 --> 00:36:23 Ian Braseagle's 2-sets method. 00:36:34 --> 00:40:05 Flexible training approach. 00:41:15 --> 00:42:50 Conjugate method for pull-ups. 00:42:50 --> 00:43:35 Creatine's worth. 00:43:35 --> 00:45:45 Recent traps development. 00:45:45 --> 00:46:10 HUMAN BEINGS w/ ALEX LEONIDAS CONFIRMED! NQAT : Dynamometer / Filming workouts... 00:47:25 --> 00:51:04 Start & progress in/with calisthenics. 00:51:04 --> 00:52:20 Is 20yo+ late to start training? 00:52:20 --> 00:54:45 Parent's height and family training activity. 00:54:55 --> 00:56:25 Dynamic double-progression VS conjugate. 00:56:35 --> 00:59:13 RDLs vs GMs. 00:59:13 --> 01:00:15 Alex's personal experience on meat diet. 01:00:15 --> 01:02:15 Vegan diet with bodybuilding. 01:02:45 --> 01:04:00 Alex being making us regret being men for a minute and 15 seconds. 01:05:05 --> 01:06:50 Skyrim. 01:06:50 --> 01:10:03 Minimum variation amount for conjugate system per movement pattern. 01:10:03 --> 01:15:00 Baldness history. 01:15:00 --> 01:16:02 ORSR and gaming. 01:16:02 --> 01:16:14 Living place. 01:16:14 --> 01:17:50 Refusing hair transplant. 01:17:50 --> 01:18:25 BALLS REVEAL OFFICIAL! Ok guys, I don't have the time to finish this. Already took me a little more than 2 hours. Hopefully someone with balls the size of Alex's can take on the taul and finish it for me :] If not, I'll finish it myself another day. Good day to everyone.
@@AlexLeonidas , I just discovered your channel a couple of months ago. I’m a 57 yr old powerlifter that may not compete anymore by choice. I’m not sure I can get stronger naturally, but I’m starting to lean towards bodybuilding / weak point training. I like the balance you have achieved between the two and I’m trying to do the same now.
Hey Alex, it would be interesting too see you have a discussion on veganism with NH as i heard him say in the past that he wished to make a dedicated video of his thoughts on it but he hasn't come round to it. Might be good timing with you going vegan now too?
been vegan for 7 years now and i'm happy he's joining the club. there's a meme i saw once with two jacked guys looking down at their plates of meat and they were like 'that's it, i'm going vegan, those were his gains bro, not mine'
@@rodneyaulridge4006 i mean, that's true whether you eat plants or animals, plants die to feed you too. so i'm not sure what your point is, we don't eat rocks or dirt, we eat things that used to be alive.
It's always projection. Funny how some guys can't wrap their heads around the fact that many of us prefer to keep our private lives... well, private. Especially with all these nosy weirdos around.
Would you still recommend your natural hypertrophy beginners programme (the full body 5x5 style one). I’ve been running it for a year now and have recently hit 92.5kg 5x5 floor press and 65kg 5x5 OHP as an example of some numbers at 72kg body weight. Your comment on exercise variation stood out to me significantly as I feel this programme lacks that somewhat. Would you change it at all of you could rewrite it now?
Honest opinion: Blaha has created an entire life devoid of any true responsibility or stress in order to %100 focus on lifting, in particular the big 3. His ability to recover and rest is unlimited, while also using anabolics for decades. What’s my point? From a training and recovery stand point he’s at a massive advantage over pretty much everyone so it kills him inside that there’s genuinely lifetime natural dudes that can still perform at his level or higher, often weighing less, while also living a tougher lifestyle from a training and recovery perspective. If he was natty he’d be impressive, but the fact that he’s a multi decade anabolics user while also shunning any of the stress or fatigue of regular adult life makes his accomplishments severely underwhelming. Short version: he’s coping hard AF
1:29:11 in milittary special forces training you have rucks with 60% bodyweight on you while carrying a stretcher on yohr shoulder with upwards of 140 kg for hours on end up a mountain. This for me was the hardest training I experienced.
I was going to try out Lyle McDonald's RFL diet, as well. As a vegetarian, I was planning on simply having a protein shake in the morning and afternoon and finishing the day with a big salad bowl with veggies, fruits, nuts, cottage cheese and chickpeas. Probably have a Greek yogurt snack with berries, granola, and honey sometime during the day. Looking to drop about 20 lbs when I do the diet. I also like his suggestion of doing the RFL diet for a couple days and then having a day or two of maintenance before going back to the RFL diet. Good backup option.
Hey Alex, missed the stream but I’m really interested in your view on incorporating clams and oysters into a vegan diet (since studies suggest bivalves might lack the ability to suffer)
I believe the parasites on the oyster's back are sentient if you care about that. Otherwise, I'm not really opposed to the idea of consuming bivalves minus the health factor. Bottom feeders are not safe since you get the worst of the worst regarding pollutants. That's why I don't eat them.
Hi Alex, quick question, what should you do if you're not fit enough for an around the world workout yet, I can't do the suggested reps yet for a round. Should I just do the routine with less reps per set, or choose an easier variation? And how would you progress that? Sorry if you already answered it somewhere.
Depends what your goal is. For general strength I’d say put OHP second, unless for some reason you are gunning for a huge OHP max. Even for hypertrophy, I’d remove it and just do 2 chest presses and fill in the delt volume with lateral raises
@@AlexLeonidas I was training "powerlifting" style and after watching your videos i realised i was chasing something i didn't really want. Now i'm focusing on hypertrophy and finally doing isolation exercises that i neglected for years! Thank you. I'm still not exactly sure how to program properly but i'm working on it.
@Alex Leonidas: you and Team3dalpha are the only fitness-channels im subscribed to, your quality content is unmatched💪 Speaking about him, will there be a second collab with you and team3dalpha ? And there are 2 youtuber i like to propose to you as future guest in your interview series as well. First one is a guy on youtube called Roger C. he does neck training and high specificity forearm isolation, it reminds me somehow of the old alphadestiny days, this guy says he was able to grow his wristgirth through his approach. And Matt Irving, a guy who can only train arms and legs because of a injury and he still has a overall decent Physique with huge guns. Kind regards
Alex how do you program burpees? I'm talking rocking chair form from burpees king, I'm running your novice program btw. And also what is a good standard to shoot for in burpee down workouts of 30s rest between sets?
Back on my grind, the holidays were overwhelming and I'm not happy about the weight gain. But doing really good now, thank you so much for checking in.
Yes I totally agree, iv always done a 3 month diet max and you don't lose muscle like they say bro, that's a myth from steroids users, if you maintain your lifts and eat ample protein it's very difficult for naturals to lose muscle and it's small amount maximum, iv been dieting down to 7-8% bodyfat since 2010 and I never do the slow 6 month diets, I'm like you man I'm. Either all in or nothing so 2-3 month diets is the way I go and I can lose 25-40lb in that timeframe with no strength loss apart from bench that always goes down by 4-6kg but that's a leverage issue not a muscle loss issue. Also like all things the more you practice things the easier it gets and getting lean is like learning a skill so iv gotten lean about 18 times the last 15 years and the last 8 times iv gotten lean have been a joke, you don't even get many of the crazy negatives anymore and your strength and fitness don't take a hit anymore like before 💪more you practice something the easier it becomes and thats for everything in life 💯looking forward to your journey this year bro ✔️
I don't think you have the correct interpretation of torso/limbs split. Delts should be done with chest and back. I'm running something close to this (with A/B variants): TORSO Bench Barbell row Seated DB press Lat pulldown Dips DB laterals Abs LIMBS Squat RDL DB lunges Leg curl Incline DB curl Skullcrushers Calves Then on the B days you can lead with OHP/chins and deadlift/leg press respectively
2:02:02 I always get sore from dual rope pushdowns but never overhead extensions. I think my form is pretty good on both; I suppose I might respond better to shortened work for the triceps in this context, but I will keep experimenting. As you continue to say, a variety of resistance profiles in your training is always a good thing.
Gonna be honest man, I don't think that kind of extreme fat loss diet is a good idea. Feel like it may continue the cycle of over restricting, then gaining all the weight back, and repeat.
Noooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo oooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo I missed you live
Not lifting related but I strongly recommend you switch to One Piece's Manga over the Anime after saying you've started to lose interest. The Anime drags way too much and they change more and more as it went on to where it almost doesn't feel like the same series, the Anime is more like a glorified marketing for the Manga. The irony of me saying this is I don't even like the recent arcs that much (Elbaf is good so far) but the Anime makes it soooo much worse
Going from 190 to 160 in 12 weeks on a soy boy 120-150 grams of protein seems like a fabulous way to piss away some muscle 💪🏻 you’ll do it for sure and you’ll be shredded but man that sounds brutal off Tofu and beans. Human body is incredibly adaptable but man my GI tract would be a wreck
anecdotal, but i'm vegan and went on a cut last year, and gained strength during it rather than lost any. i went from 190 to 175 in 12 weeks, eating about 100g-120g of protein a day (mostly from beans, tofu, pea protein powder, seitan, etc.), and added 10 lbs to my overhead press, and maintained my strength or gained strength in most lifts. of course, i'm not as advanced as alex, i'm still intermediate. he'd likely lose some strength during a cut when an intermediate wouldn't.
@@thephilifluffy1838 He is not natural now and will never be. Once on the Juice you loose the natty card for life. All those muscle nuclei that were built over his natural limits, will never disappear and thus he can never truly regress to a 100% natural status. How people saw those massive oversized round delts and thought he was natural is simply beyond me to be honest..
Love you Alex and respect your veganism but I am a meat eater and I only support local. I agree that farming practices are horrible, but I am of the opinion we are predators and are meant to consume animal products within reason that we give animals prosperous lives before slaughter.
@@AlexLeonidas I appreciate the politeness but also he likely is still a hypocrite in some ways on this, e.g. if he thinks he's against arbitrary discrimination but is speciesist. You know Name The Trait, most people if they answer honestly realize they're hypocrites
Unless you grow your own Vegetables the deaths per calories are much higher on the vegan diet. The amount of Animals like small rhodents etc that are actively killed to preserve the crop would shock most vegans. So please no moral policing when it comes to any diet unless you either hunt your own food, or grow it yourself. And before anyone says "but most plants thats are grown are used for Animal feed", no its not. At least not when we talk about ruminants, which is what most meat eaters should prioritize to begin with. Those ruminants get fed indigestible parts of the plants that we humans cant digest, like the sillage. That makes up the vast majority of the plant which would otherwise be simply wasted. So, want to ethically be vegan? grow your own shit or dont talk down on others. Want to be an ethical meat eater? Pay up and exlusively Buy Grass finished Ruminant meat or go hunt yourself. As a side not: being Vegan for one year is great, but most side effects ( at least from my experience with vegan clients) happen after a couple of years. Thats really where chronic Essential Amino Acid deficiencies, and Gut problems start to show up. It is very much possible to be just as fit as a Vegan, but that shit needs to be dialed in. You also built 95% of that physique while also eating meat, as an elite lifter progress will be slow regardless of your diet. A vegan diet definitively helps to shred down to insane levels, but its a different story when trying to reach that level in the first place being a Vegan. That is VERY rare. So i am gonna be following your progress very closely to see if it resembles many stories my own Vegan clients have told me, which is an initial boost of energy due to eating cleaner in general and getting ridiculous amounts of carbs. Followed by stagnation and weird neuropathical issues, finally devolving into IBS, mild insomnia and a creeping depression. I truly hope that never happens, but if it does, it wont shock me. Wishing you the best Alex, and keep the great content coming. Always a pleasure.
I have to add, talking about the death of a meat eater at 78 , calling that young and blaming it on the diet while ignoring the recent Death of Dr. John McDougall Dead at 77 who "invented" the high starch Vegan diet, is indeed Hypocritical. Diet is a major factor for long term health indeed. But its not gonna override your genetical dispositions. And no the Vegan diet NOT , at least by no verifible statistical metric, the best diet for longevity. This whole lie started with the blue zone myth, which by now is so thouroughly debunked, that senior Researcher Saul Justin from University College London Centre for Longitudinal Studies received an lg Noble Prize in 2024 for destroying that flat out lie Solely via Statistics alone. And neither does it make sense from a Nutritional standpoint , especially in context of Anthropological evidence. Try reading the 2021 Article on this Topic from the American journal of physical anthropology topic called "The evolution of the human trophic level during the Pleistocene." It goes into detail and lists all available supported Evidence as to where we come from and where we are today. We are quite clearly Generalists crossing the border into hypercarnivory. All the evidence points towards it. From our Gut morphology, our teeth to our Stomach acidity. I dont know exactly how you came to your conclusions Alex, but they are not as sound as you think they are regarding the Vegan diet. While you say that us "guys" dont want to know what you eat and that we wont accept it, it is guys like me who hold nutritional licenses and researched this topic way more than you would like to admit either. So i hope i was wrong in hearing a rather condescending tone towards guys that eat meat. We are NOT uneducated, and in fact i would take the leap that many meat eaters who watch your channel are actually more educated and well read on nutrition. I mean i am a little older than you , so i have the advantage of time on my side regarding research i have to admit. There is perfectly normal non confrontational way to be a Vegan. I think Clarance0 is the best example. Just show your diet and how you hit your micros and macros while not framing others who dont follow that diet as somehow lesser or just "guys". I had to add these Two cents.
Glad you mentioned this. I like Alex’s fitness comment, but his vegan looney rant was insufferable. He goes on as if he’s been vegan for years, he just started. Also the lady who made the adventist study died early from colon cancer I believe, she was vegan
This channel is such a gift. Time stamps on almost 4 hrs of video. Hell yeah
We NEED the full day of eating!
I switched a while ago to eating a block of tofu everyday instead of meat and it made me feel lighter and easier with my stomach. Would love to see more vegan Ideas from you
Nice
timestamps i'm interested in for future reference:
31:03 programs this year, like, actually?
34:25 ian barseagle 2 sets method, tots?
41:14 conjugate method pullups?
47:26 alex's initial cali journey
02:27:31 work capacity importance for being jacked
02:34:45 home leg day with dbs and bench
02:42:15 tots on SL
02:58:58 best prisoner style program
03:03:43 best iron wolf style program
Man i feel that conjugate calisthenics book is going to be a breath of fresh air in almost all this confusing and chaotic bodybuilding industry! can't wait for it!!!
Alex i think we viewers want to see you happy and going on with your life while we go on with ours. We want to be inspired and feel passion by you and your content but it all come from you and how you feel. That said don't feel forced to do anything for us , we like you for you as a person , your honesty, dedication , hard working mindset is ispiring but i think the most important thing is you , do what you like pls with the channel , i get it some content gets more views than other but dont feel too much pressured . You are Alex Leonidas and we are so like to have you.
Thank you, Francesco. I'll tell you want though... when my audience is happy, I'm happy. I'm here to serve you in the best way I can. Let's keep growing together!
@AlexLeonidas thank to you brother
*FULL TIMESTAMPS* ladies and gentlemen! Shoutout to youtube.com/@fwoggangidk for starting the job and youtube.com/@alexleonidas for the knowledge gains!
0:00 - Holidays, goals, program release info, life
31:03 - Programs this year, like, actually?
31:33 - Genetics ranking series?
32:16 - What does Alex look for in a potential client?
32:55 - Which chest expander to buy first?
34:25 - Ian Barseagle 2 sets method, thoughts?
36:30 - Thoughts about flexible training approach?
41:14 - Conjugate method pullups?
42:48 - Creatine worth it?
43:35 - Lower traps golden tidbits
45:45 - Podcast request, confirmed (Human Beings / @uncommonsense)
46:17 - Dynamometer, filming workouts?
47:26 - Alex's initial calisthenics journey
51:04 - Too late to start training?
52:20 - Height, athleticism genes
56:35 - RDLs vs Good Mornings
59:13 - Alex's personal experience with meat-focused diets
01:00:15 - Vegan bulking?
01:02:45 - BabyThisIsWhatYouCameFor.exe
01:05:05 - Skyrim chat
01:06:54 - Conjugate minimum variations?
01:10:03 - Baldness history?
01:15:07 - OSRS, gaming chat
01:16:02 - Where does Alex live?
01:17:50 - BALLS REVEAL BABYYYY
01:19:10 - Trap bar deadlift thoughts?
01:21:43 - Sleep duration?
01:22:10 - Beard question
01:23:00 - Incel enters the chat
01:23:29 - Zombie squats?
01:24:43 - Super Squat Program
01:30:12 - Coaching info
01:30:51 - Jayson Casper donation
01:31:38 - Crypto chat
01:31:56 - Sandbag as a training device?
01:33:07 - Doing running again?
01:34:28 - Veganism discussion
01:45:32 - Supplementation for vegans?
01:49:03 - Skincare guidance
01:49:37 - Ethics, health benefits, politics of veganism
01:51:14 - Shave arms/hands?
01:51:59 - Dumbell rollbacks substitution for higher reps?
01:53:54 - Long arms, how to grow?
01:55:22 - Veganism, spiritual philosophy / religion
01:57:35 - Orc Mode training?
01:59:06 - Long head biasing confusion
02:02:10 - Thoughts on saturated fat?
02:02:58 - BOM & Alex comparison, powerlifting meet discussion
02:08:15 - John Haack?
02:08:33 - Roiders' skin look freaky
02:09:19 - 18 in arms, Alex?
02:11:38 - Arm day?
02:12:45 - Volume ranges / volume day
02:13:40 - Stretch pecs after push day?
02:13:53 - New protein research, thoughts?
02:15:36 - 2yr exp, several bulks, forever novice?
02:20:10 - Cancer weight loss, muscle memory FTW!
02:21:11 - First 315 bench, how much did you weigh?
02:22:46 - Gain muscle in a deficit?
02:23:09 - Grim Reaper timestamp + prev question continued
02:24:20 - Nature's call timestamp
02:26:29 - Alex returns, weight loss chat
02:27:31 - Work capacity importance for being jacked?
02:29:47 - Novice program success story
02:30:35 - Torso limbs split, thoughts?
02:34:45 - Home leg day with dumbbells and bench?
02:38:43 - Lifting for a year, 315 bench already?
02:40:11 - Prev leg workout good for guys with bad backs?
02:41:45 - Lifting belt for Nordics?
02:42:15 - Opinion on streetlifting
02:46:34 - 405 paused, congrats!
02:47:00 - Ghetto leg curls?
02:48:56 - Strong arms yet small?
02:50:56 - Phil timestamp
02:52:22 - Split thoughts? (U/L/R/U/L/A/R)
02:53:59 - Abs from compound lifts?
02:55:43 - Pullup frequency for 220+ guys?
02:57:06 - Noble natty collab, program schedule
02:58:58 - Best prisoner style program?
03:01:04 - Best diet for health & skin?
03:01:24 - Best way to judge body fat?
03:03:43 - Iron Wolf style program?
03:04:16 - Best exercise science book for beginners?
03:05:43 - The basics work!
03:06:22 - Volume day variation same as max effort?
03:08:08 - Hammer curl substitute for barbell only bros?
03:09:06 - Intermediate program for someone who never maxes out?
03:10:13 - Matthew Zlat natty?
03:12:01 - Cookbook, plant based discussion
03:15:08 - Protein on plant based diets?
03:15:57 - Push press thoughts?
03:17:00 - ABAB style upper lower split?
03:18:43 - Paid consultation for plateau?
03:19:26 - Clarence Kennedy veganism
03:20:49 - Alex's GF is vegan?
03:21:51 - French discussion, Blaha, strength vs size confusion
03:29:20 - BOS cable pulley attachment thoughts?
03:30:30 - Closing thoughts (part I)
03:32:00 - 3 week UL split w/ DB AD press, RDL, pullups as Big 3?
03:32:22 - Camera flatlines
03:32:49 - Camera revived
03:32:54 - Pesticides thoughts?
03:33:23 - Upper Lower previous question continued
03:34:45 - Wenning vs Bromley situation
03:35:33 - Conjugate volume days example programming
03:37:18 - Blaha timestamp
03:39:50 - Barbell positioning for zerchers
03:41:00 - Jeff Nippard bench off today, who wins?
03:41:33 - Final closing thoughts
Thanks to YOUR support, the 2025 New Year stream is now public!!!!!! Thank you so much, fwog gang and dolphin007x. You're legends for this and will benefit thousands of viewers who missed it live. Literally wouldn't have been up were it not for your efforts, it takes time with a near 4 hour Q&A!
@@AlexLeonidas what is this new year stream you speak of? PS I enjoyed this Q&A.
@AlexLeonidas yeahhhhhh!
Thx for the time stamps
Thanks to my supporters!
Alex is a legend for this
there is SOOO much info here. sooooo much. Cant thank you enough Alex! You are an absolute legend.
Happy new year brother
Thanks Alex, you're a real inspiration!
Love that you are vegan man! Great points!
Much love OG!!! We're on the right path.
Thanks for putting this up this epic live talk. Blaha did a counter stream near the end and got overrun by hostile commenters lol.
Blocked em and hid the live chat too I think, typical Blaha. Also making up a lot of shit from what I've heard
@AlexLeonidas He's been making shit up for a decade now, some things don't change.
@@AlexLeonidas It seems like Blahino never learnt about his past mistakes, he keeps lying and lying about his life
Fine, I'll do it myself. Hope that saves y'all some time _(NQAT = non-q&a-talks. They're very interesting though! Just hard to timestamp because they're going back and forth... I tried to write them in "order". Sorry for that, too hard for me to do.)_ . Also, Alex, you don't seem to do really good in this stream, so I hope whatever you're going through you get through, and if you're fine just keep going. Good luck buddy, and thank you for the beautiful stream.
00:00:00 Alex rethinking his life choices for a moment.
00:00:27 --> 02:41 First people coming in. Stream starts.
00:02:41 --> 04:04 Opinions on NH's ways.
NQAT : Giving up bear-mode / New physique goals / New nutrition methods testing / Cardio training / Specializations...
00:31:04 --> 00:31:33 Programs' release dates.
00:31:33 --> 00:32:10 Judging people's physiques/genes.
00:32:17 --> 00:32:45 Looking for things in a client.
00:32:56 --> 00:34:25 Buying expanders.
00:34:28 --> 00:36:23 Ian Braseagle's 2-sets method.
00:36:34 --> 00:40:05 Flexible training approach.
00:41:15 --> 00:42:50 Conjugate method for pull-ups.
00:42:50 --> 00:43:35 Creatine's worth.
00:43:35 --> 00:45:45 Recent traps development.
00:45:45 --> 00:46:10 HUMAN BEINGS w/ ALEX LEONIDAS CONFIRMED!
NQAT : Dynamometer / Filming workouts...
00:47:25 --> 00:51:04 Start & progress in/with calisthenics.
00:51:04 --> 00:52:20 Is 20yo+ late to start training?
00:52:20 --> 00:54:45 Parent's height and family training activity.
00:54:55 --> 00:56:25 Dynamic double-progression VS conjugate.
00:56:35 --> 00:59:13 RDLs vs GMs.
00:59:13 --> 01:00:15 Alex's personal experience on meat diet.
01:00:15 --> 01:02:15 Vegan diet with bodybuilding.
01:02:45 --> 01:04:00 Alex being making us regret being men for a minute and 15 seconds.
01:05:05 --> 01:06:50 Skyrim.
01:06:50 --> 01:10:03 Minimum variation amount for conjugate system per movement pattern.
01:10:03 --> 01:15:00 Baldness history.
01:15:00 --> 01:16:02 ORSR and gaming.
01:16:02 --> 01:16:14 Living place.
01:16:14 --> 01:17:50 Refusing hair transplant.
01:17:50 --> 01:18:25 BALLS REVEAL OFFICIAL!
Ok guys, I don't have the time to finish this. Already took me a little more than 2 hours. Hopefully someone with balls the size of Alex's can take on the taul and finish it for me :] If not, I'll finish it myself another day. Good day to everyone.
I don’t even know how, but appreciate your effort.
🫡 not the hero we deserve but the hero we need
Thank you so much brother! I'll take over from here
Thank you so much for doing this and caring for how I'm feeling. 2025 is going to be a great year for all of us, just you wait!
@@AlexLeonidas , I just discovered your channel a couple of months ago. I’m a 57 yr old powerlifter that may not compete anymore by choice. I’m not sure I can get stronger naturally, but I’m starting to lean towards bodybuilding / weak point training. I like the balance you have achieved between the two and I’m trying to do the same now.
Let's get it bro I'm so motivated 2025 is the year we can finally get a glute spread 💪🔥💯
Hey Alex, it would be interesting too see you have a discussion on veganism with NH as i heard him say in the past that he wished to make a dedicated video of his thoughts on it but he hasn't come round to it. Might be good timing with you going vegan now too?
the question where someone asked if its to late to start with 28 made me sad.
Best Q&A!
Alex why are you leaving this unlisted? I always like going back to these Q&As in the future
Took time for the timestamps!
@ Hero
i love to listen to you talking about food, it gives me motivation to go vegan
been vegan for 7 years now and i'm happy he's joining the club. there's a meme i saw once with two jacked guys looking down at their plates of meat and they were like 'that's it, i'm going vegan, those were his gains bro, not mine'
@rinkuhero nice. I did a plant-based diet in 2021 but i didn't know what i was doing, so it didn't go well. I want to do it again the right way
Something has to die to feed me 😋 🍖 🥩 🐷 🐄
@@rodneyaulridge4006 i mean, that's true whether you eat plants or animals, plants die to feed you too. so i'm not sure what your point is, we don't eat rocks or dirt, we eat things that used to be alive.
@ , I eat vegetables too, but I have to have meat.
The guy saying Alex is lying about having a gf is telling on himself LOL. He's probably some angry incel who can't get none. 😂
Yeah incels can never comprehend the concept that most people don’t have issues finding a partner lol
It's always projection. Funny how some guys can't wrap their heads around the fact that many of us prefer to keep our private lives... well, private. Especially with all these nosy weirdos around.
Hi Jason
I dont know if youve mentioned this, but have you considered making a boostcamp program?
Alex, Torso and limb split doesn't have shoulders on limb day.
It's -
Day 1 - Chest + Shoulders + Back
Day 2 - Legs + arms
Would you still recommend your natural hypertrophy beginners programme (the full body 5x5 style one). I’ve been running it for a year now and have recently hit 92.5kg 5x5 floor press and 65kg 5x5 OHP as an example of some numbers at 72kg body weight. Your comment on exercise variation stood out to me significantly as I feel this programme lacks that somewhat. Would you change it at all of you could rewrite it now?
You mean naturally enhanced?
@@mad_spirit2208yes I think that’s the one
@@mad_spirit2208yes that’s the one
@@mad_spirit2208yes that’s the one
Honest opinion: Blaha has created an entire life devoid of any true responsibility or stress in order to %100 focus on lifting, in particular the big 3. His ability to recover and rest is unlimited, while also using anabolics for decades. What’s my point? From a training and recovery stand point he’s at a massive advantage over pretty much everyone so it kills him inside that there’s genuinely lifetime natural dudes that can still perform at his level or higher, often weighing less, while also living a tougher lifestyle from a training and recovery perspective. If he was natty he’d be impressive, but the fact that he’s a multi decade anabolics user while also shunning any of the stress or fatigue of regular adult life makes his accomplishments severely underwhelming.
Short version: he’s coping hard AF
1:29:11 in milittary special forces training you have rucks with 60% bodyweight on you while carrying a stretcher on yohr shoulder with upwards of 140 kg for hours on end up a mountain. This for me was the hardest training I experienced.
💯 Good talk.
Some rock climbing videos would be cool
the sound volume is very low for this one
@@Kettvnen , Oh yeah, I had my speaker jacked up so I could hear and the commercials blew me out of the water.
We need someone to timestamp each question in this four hour video 😂
he's probably going to. that's why it's unlisted, it'll probably get listed again once he timestamps it
@@rinkuherothis man is a legend
I forget when he said it but he’s not time stamping this.
I'm on it boys, just gimme a day or two
My man Dolphin delivered 💯
My man please put up that pic of your dad and Arnie!
I just turned 30, had a cheat a little, did some liposuction, once I’m healed up, back to the gym 💪🏼 😝
I was going to try out Lyle McDonald's RFL diet, as well. As a vegetarian, I was planning on simply having a protein shake in the morning and afternoon and finishing the day with a big salad bowl with veggies, fruits, nuts, cottage cheese and chickpeas. Probably have a Greek yogurt snack with berries, granola, and honey sometime during the day. Looking to drop about 20 lbs when I do the diet. I also like his suggestion of doing the RFL diet for a couple days and then having a day or two of maintenance before going back to the RFL diet. Good backup option.
As a vegetarian it's going to be very easy. Your approach sounds perfect, the greek yogurt with berries is gonna work beautifully.
Hey Alex, missed the stream but I’m really interested in your view on incorporating clams and oysters into a vegan diet (since studies suggest bivalves might lack the ability to suffer)
Seafood might contain heavy metals and PFAS
@ assuming that the clams or oysters are farmed (id prefer that to wild due to environmental impact anyways)
I believe the parasites on the oyster's back are sentient if you care about that. Otherwise, I'm not really opposed to the idea of consuming bivalves minus the health factor. Bottom feeders are not safe since you get the worst of the worst regarding pollutants. That's why I don't eat them.
Research is very limited still, but there is good reason to believe bivalves are sentient. There's a well-cited article by Animal Ethics on it.
Can we a podcast with Migan again it’s been too long
I don't think Migan lifts anymore but it would be cool anyway
Hi Alex, quick question, what should you do if you're not fit enough for an around the world workout yet, I can't do the suggested reps yet for a round. Should I just do the routine with less reps per set, or choose an easier variation? And how would you progress that? Sorry if you already answered it somewhere.
finally finished lol took quite a few days
Does it make sense to do 3 sets of Incline bench press after 3 sets of OHP? I'm running upper lower split. Thanks!!
Depends on how shoulder dominant you are and I'd definitely put a row between the two
Depends what your goal is. For general strength I’d say put OHP second, unless for some reason you are gunning for a huge OHP max. Even for hypertrophy, I’d remove it and just do 2 chest presses and fill in the delt volume with lateral raises
For an OHP specialty program, it does make sense!
@@AlexLeonidas I was training "powerlifting" style and after watching your videos i realised i was chasing something i didn't really want. Now i'm focusing on hypertrophy and finally doing isolation exercises that i neglected for years! Thank you. I'm still not exactly sure how to program properly but i'm working on it.
@@nyxongames5692 Same here!!
i highly would appreciate the upper lower program
1:02:25 Thanks!!! 🙏🔥This year I'll be more jacked than ever 💀
@Alex Leonidas: you and Team3dalpha are the only fitness-channels im subscribed to, your quality content is unmatched💪
Speaking about him, will there be a second collab with you and team3dalpha ?
And there are 2 youtuber i like to propose to you as future guest in your interview series as well.
First one is a guy on youtube called Roger C. he does neck training and high specificity forearm isolation, it reminds me somehow of the old alphadestiny days, this guy says he was able to grow his wristgirth through his approach.
And Matt Irving, a guy who can only train arms and legs because of a injury and he still has a overall decent Physique with huge guns.
Kind regards
Yooo Alex I just realized that I have the same hair condition as you, my mothers father, may he rest in peace, was also bald at a very young age
This 2 sets approach, you guys are advanced. Would it be beneficial to novice?
Sure, my novice client right now is using the method with great success. 2x full body with 2 sets each compound.
Alex how do you program burpees? I'm talking rocking chair form from burpees king, I'm running your novice program btw. And also what is a good standard to shoot for in burpee down workouts of 30s rest between sets?
Alex some quick bro vegan meals would be great 👍
Hey alex, do you think a 2 plate ohp with 5 years of lifting at 5’8 is doable
Unlisted club
Now public!
what a LOSER
I really struggle to squat deep as I have long femurs and Calf immobility (regardless of months of stretching). Can I opt for front squats?
Alex, I love most your videos but it sounds like you're pretty down right now. I hope you get to feeling better about yourself!
the man needs meat back in his diet
Back on my grind, the holidays were overwhelming and I'm not happy about the weight gain. But doing really good now, thank you so much for checking in.
@@brianmccrum299 Discipline is the only way
@@brianmccrum299 how you got to that conclusion is beyond me
Might need to hop on the super squats when i focus harder on legs
Yes I totally agree, iv always done a 3 month diet max and you don't lose muscle like they say bro, that's a myth from steroids users, if you maintain your lifts and eat ample protein it's very difficult for naturals to lose muscle and it's small amount maximum, iv been dieting down to 7-8% bodyfat since 2010 and I never do the slow 6 month diets, I'm like you man I'm. Either all in or nothing so 2-3 month diets is the way I go and I can lose 25-40lb in that timeframe with no strength loss apart from bench that always goes down by 4-6kg but that's a leverage issue not a muscle loss issue. Also like all things the more you practice things the easier it gets and getting lean is like learning a skill so iv gotten lean about 18 times the last 15 years and the last 8 times iv gotten lean have been a joke, you don't even get many of the crazy negatives anymore and your strength and fitness don't take a hit anymore like before 💪more you practice something the easier it becomes and thats for everything in life 💯looking forward to your journey this year bro ✔️
When is he talking about blaha?
Last 20 mins or so, he talks about him a couple times
I don't think you have the correct interpretation of torso/limbs split. Delts should be done with chest and back. I'm running something close to this (with A/B variants):
TORSO
Bench
Barbell row
Seated DB press
Lat pulldown
Dips
DB laterals
Abs
LIMBS
Squat
RDL
DB lunges
Leg curl
Incline DB curl
Skullcrushers
Calves
Then on the B days you can lead with OHP/chins and deadlift/leg press respectively
Who is lyall ?
sick watch dude is that an aqua terra?
2:02:02 I always get sore from dual rope pushdowns but never overhead extensions. I think my form is pretty good on both; I suppose I might respond better to shortened work for the triceps in this context, but I will keep experimenting. As you continue to say, a variety of resistance profiles in your training is always a good thing.
Gonna be honest man, I don't think that kind of extreme fat loss diet is a good idea. Feel like it may continue the cycle of over restricting, then gaining all the weight back, and repeat.
It's not a good idea but I've never tried rapid fat loss after bulking up. I'm interested in the experience.
@AlexLeonidas still, can't wait to see the results. Good luck!
At around 3h and a half mark you made it sound like GVS was not natty lmao
Yeah it was a paraphrased comment which doesn't sound right without context lol
I believe GVS is a 100% lifetime natural
@@AlexLeonidas , Who is GVS?
@@rodneyaulridge4006 youtube.com/@gvs
@@rodneyaulridge4006Geoffrey Verity Scholfield that guy
Vegan power 💚💚💚
Noooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo oooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo
I missed you live
There's always next time!
Not lifting related but I strongly recommend you switch to One Piece's Manga over the Anime after saying you've started to lose interest. The Anime drags way too much and they change more and more as it went on to where it almost doesn't feel like the same series, the Anime is more like a glorified marketing for the Manga. The irony of me saying this is I don't even like the recent arcs that much (Elbaf is good so far) but the Anime makes it soooo much worse
Long list 😂 of pointless common sense questions 😂sheesh
Most of them are good but with nearly 4 hours there will be fluffy questions for sure
Bro used shit for his beard thickness??? Not natty.
Going from 190 to 160 in 12 weeks on a soy boy 120-150 grams of protein seems like a fabulous way to piss away some muscle 💪🏻 you’ll do it for sure and you’ll be shredded but man that sounds brutal off Tofu and beans. Human body is incredibly adaptable but man my GI tract would be a wreck
anecdotal, but i'm vegan and went on a cut last year, and gained strength during it rather than lost any. i went from 190 to 175 in 12 weeks, eating about 100g-120g of protein a day (mostly from beans, tofu, pea protein powder, seitan, etc.), and added 10 lbs to my overhead press, and maintained my strength or gained strength in most lifts. of course, i'm not as advanced as alex, i'm still intermediate. he'd likely lose some strength during a cut when an intermediate wouldn't.
It won't be fun, but I'm up for the challenge! A new experiment, gut is adapted after being vegan for a year.
so hot xox
Bro Im about to feast on some beef after a leg day and this drops. 🙏the goat ALEX LEONIDAS
Wait, Clarence Kennedy is not natural? My world just collapsed.
Well yeah and he's openly enhanced
He is now iirc but he's been on gear before
@@thephilifluffy1838 He is not natural now and will never be. Once on the Juice you loose the natty card for life. All those muscle nuclei that were built over his natural limits, will never disappear and thus he can never truly regress to a 100% natural status.
How people saw those massive oversized round delts and thought he was natural is simply beyond me to be honest..
Love you Alex and respect your veganism but I am a meat eater and I only support local. I agree that farming practices are horrible, but I am of the opinion we are predators and are meant to consume animal products within reason that we give animals prosperous lives before slaughter.
You do you bro, you're not a hypocrite like the rest.
@@AlexLeonidas I appreciate the politeness but also he likely is still a hypocrite in some ways on this, e.g. if he thinks he's against arbitrary discrimination but is speciesist. You know Name The Trait, most people if they answer honestly realize they're hypocrites
Unless you grow your own Vegetables the deaths per calories are much higher on the vegan diet. The amount of Animals like small rhodents etc that are actively killed to preserve the crop would shock most vegans. So please no moral policing when it comes to any diet unless you either hunt your own food, or grow it yourself. And before anyone says "but most plants thats are grown are used for Animal feed", no its not. At least not when we talk about ruminants, which is what most meat eaters should prioritize to begin with. Those ruminants get fed indigestible parts of the plants that we humans cant digest, like the sillage. That makes up the vast majority of the plant which would otherwise be simply wasted.
So, want to ethically be vegan? grow your own shit or dont talk down on others. Want to be an ethical meat eater? Pay up and exlusively Buy Grass finished Ruminant meat or go hunt yourself.
As a side not: being Vegan for one year is great, but most side effects ( at least from my experience with vegan clients) happen after a couple of years. Thats really where chronic Essential Amino Acid deficiencies, and Gut problems start to show up. It is very much possible to be just as fit as a Vegan, but that shit needs to be dialed in. You also built 95% of that physique while also eating meat, as an elite lifter progress will be slow regardless of your diet. A vegan diet definitively helps to shred down to insane levels, but its a different story when trying to reach that level in the first place being a Vegan. That is VERY rare.
So i am gonna be following your progress very closely to see if it resembles many stories my own Vegan clients have told me, which is an initial boost of energy due to eating cleaner in general and getting ridiculous amounts of carbs. Followed by stagnation and weird neuropathical issues, finally devolving into IBS, mild insomnia and a creeping depression. I truly hope that never happens, but if it does, it wont shock me.
Wishing you the best Alex, and keep the great content coming. Always a pleasure.
I have to add, talking about the death of a meat eater at 78 , calling that young and blaming it on the diet while ignoring the recent Death of Dr. John McDougall Dead at 77 who "invented" the high starch Vegan diet, is indeed Hypocritical.
Diet is a major factor for long term health indeed. But its not gonna override your genetical dispositions. And no the Vegan diet NOT , at least by no verifible statistical metric, the best diet for longevity.
This whole lie started with the blue zone myth, which by now is so thouroughly debunked, that senior Researcher Saul Justin from University College London Centre for Longitudinal Studies received an lg Noble Prize in 2024 for destroying that flat out lie Solely via Statistics alone.
And neither does it make sense from a Nutritional standpoint , especially in context of Anthropological evidence. Try reading the 2021 Article on this Topic from the American journal of physical anthropology topic called "The evolution of the human trophic level during the Pleistocene." It goes into detail and lists all available supported Evidence as to where we come from and where we are today. We are quite clearly Generalists crossing the border into hypercarnivory. All the evidence points towards it. From our Gut morphology, our teeth to our Stomach acidity.
I dont know exactly how you came to your conclusions Alex, but they are not as sound as you think they are regarding the Vegan diet.
While you say that us "guys" dont want to know what you eat and that we wont accept it, it is guys like me who hold nutritional licenses and researched this topic way more than you would like to admit either. So i hope i was wrong in hearing a rather condescending tone towards guys that eat meat. We are NOT uneducated, and in fact i would take the leap that many meat eaters who watch your channel are actually more educated and well read on nutrition. I mean i am a little older than you , so i have the advantage of time on my side regarding research i have to admit.
There is perfectly normal non confrontational way to be a Vegan. I think Clarance0 is the best example. Just show your diet and how you hit your micros and macros while not framing others who dont follow that diet as somehow lesser or just "guys". I had to add these Two cents.
Glad you mentioned this. I like Alex’s fitness comment, but his vegan looney rant was insufferable. He goes on as if he’s been vegan for years, he just started. Also the lady who made the adventist study died early from colon cancer I believe, she was vegan