Bro ive been out of the Bodybuilding Game for a long time and I still remember how many people were making fun of you. The way you talk, your unorthodox exercises etc. Im so happy seeing you now being huge and proving them all wrong. You truly reached your alpha destiny man!
but it needs to be said that it was very often rightfully because alex was pushing that minimalistic shit ála jason blaha. he started getting those gains when he started to train like oldschool bodybuilder...
Weighted pull ups have complimented my physique so much that it’s become my best body part. Working on getting super wide grip pull ups weighted but with just body weight easily rep out 10-14. Thank you Alex! Been watching your content since I was 14 now I’m 22 and have ran your free general strength program couple years back and still running it. I’m on program for Muay Thai right now and a cut but once I’m done I’m going to hop on NE to build back the 6 main muscles for looking jacked. Thank you Alex!
@@FredAllenBurge started my cut in February at 205 overweight not tracking and eating garbage now in June 176ish tracking and eat more whole natural and minimally processed foods with cardio. Goal weight from coach was 185 now 175 but could possible push to 170
These are super hard, the squeeze/lockout really humbles you and reveals your weaknesses, especially if you don't round your back as you said. I appreciate how you really emphazise how important strict form is as well, an exercise is only as good as its execution.
This says it all, from one 4 plate pullup enjoyer to another!!!! 60lbs for 8-12 reps is hardcore work, I don't think guys understand just how strong this is.
@@CrowandRavenonly compare yourself to those at your level, comparing yourself to those behind you is useless, it’s like saying “at least I bodybuild at all so I’m more muscular than the average joe” it’s a apples to oranges comparison!!
You have an enthusiasm for natural lifting and whatever exercise you’re currently digging that is infectious bro. I haven’t done any form of chin/pull up in at least half a year, but now I’m pumped to hit these regularly
Doing these at 240lbs atm Small advice before doing these is to do a set or two of Lu Raises.. boosted my damn super wide pull ups by atleast 5 reps😈 Let me know what ya’ll think!
I love this healthy bulk you've put on after your bodybuilding competition. In my opinion, this healthy bulk should be the ideal for aesthetics, and it seems optimal for handling heavier weights and for making calisthenics harder.
I love how you make things exiting by talking about exercises that I haven’t done in a while. I’ve been lifting for 13 years and this video exites me to select super wide pullups for my next block and progress on it. Thanks Alex, so refreshing and high quality advice as always!
I've been gymming for 3.5 years, the past 1 year I focused mostly on calisthenics, and for the past 6 months I started blasting pullups 4-5 times a week. I feel now, it's been too much for me, but only a year ago I used resistance bands and now I can do 15+ superwide grip pullups. I'm somewhat tall, 189 cm at 90 kg (natural of course). I just wanna be lean and strong, I'm 31 years old and I was annorexic as a teen and overweight between 20-27. The pullups have give me so much it's absolutely unreal! I also think my biceps blew up from all the chins I did while building myself up towards the wider pullups. I tell my friends how much calisthenics have helped me in terms of "bodybuilding". Awesome video Alex! Hyped to hit the gym soon :)
These type of videos always motivated me to try new pull up variations and get super strong at the basic pull up. Honestly informative and high quality
Your back is shredded my guy, good work, remembering reading an article saying don't do wide grip pull up, Never did it, started doing them recently and WOW, game changer, getting very strong and my Lats are popping like never before, been combing this by eating Raw Eggs and NoFap!
Tried these with just bodyweight a few days ago, still sore AF lol, can't even walk normally. I haven't decimated my back this hard in years: not with weighted pullups, and not even with one-arm pullups. Definitely an S-tier exercise!
For years I’ve had a pull up bar fitted in my kitchen door. Bang out several chin ups multiple times most days. It’s built my back and lats effectively. This vids inspired me to go wider with my chin ups.
look at his cut from one year ago. hes like 5% lower bodyfat and fuller here. if you think it was done full natty then lemme know where i can get somma dat copium
@@nikesbeast Yea I mean I dont think he is going past say 200mg of test or trt dose and maybe used some var or winstrol to get dry for this last cut. But I agree. Not natural and like I said if you look at his last cut 1 year ago I still think he was natty then but an elite lifter doesnt just have that much of a change in a year.
@@hurpaderpp I think it is the lighting. In normal lighting he still looks natty but really good. The cut for the comp he weighed about 158lb-160lbs muscular but small. so it is still plausible he is natty and his strength is way down compared to his normal weight or bulked. You want a comparison of true not natty look at him next to dr mike and john shrive( height almost similar too but mass is way different). Could he Alex be on a low dose?? I dont know for the years I followed him I give him the benefit of doubt but if anything comes out, I will admit I was wrong about him and will be slightly disappointed but not surprised cause of this industry. Cheers.
This is a fantastic video - I was about to go to the gym and do close grip pullups so I could go heavier, but after looking into Alex's eyes there can be no doubt that wide grip pullups are the truth
Hey Alex i wanna say thank you for telling me about weighted pull ups im 140 pounds doing 1 rep maxes with 107.5 pounds. My back used to be my worst body part but its starting to become the best!! Ive also started doing rop climbs with 25 pounds on a backpack. Grip strength is through the roof!!
Also just wanted to say that you're my biggest inspiration man. Being a jack of all trades and just winning at life. I guess I gotta get there soon enough maybe
Alex yourself and Matt Schifferle have the best UA-cam fitness channels bar none!!!!! Truth, experience and best natural physiques. Love both your content and inspiration. Been subscribed to both your channels for years. Keep it up 👍
Hey man really love your vids. They all help me so much. Even the older ones are gold. Saw your vid on westside methods and now I’m addicted to them😂 You’re a real one man❤
I started doing super wide grip pullups before every workout back in Sept of 2022. When I started I was doing 8 reps. Now I'm doing 16 reps and my back has noticeable growth. I'm not doing no half ass bs either. I'm going all the way up to the bar with my chest or going above the bar. Wide grip pullups are no joke and I love doing it.
I've started doing wide pullups at bodyweight after fat grip neutral weighted. I start the grip wide, and narrow grip with each set as a mechanical dropset when I drop below my rep range. Both variations are great, I really appreciate you turning me onto both. Fat grip hit the forearms quite well and these (wiiiide) do great on upper back. I've been programming less rear delt because of them.
Man I been following you for a few years. You help me revitalize my motivation and teach me new stuff offen. I’m in good shape, as lean and muscular as I’d like. Maybe would like to add 10 pounds to look more dense. But let me give you your flowers. You look good and are strong AF.
Wide grip pull-ups / pull-downs are really an upper back exercise. Especially if performed with a large arch in back (and/or backwards lean on pulldowns) which makes the pull more horizontal. They shorten the range of motion for the lats (especially the stretch) while increasing range of motion for traps (especially the squeeze).
I kid you not, the first time in my life i ever felt soreness in my mid traps was from doing this variation . Was really humbled with these. I can move decent weight with chin ups but can barely get 8 - 12 reps with bodyweight on these. Adding a pause at the top makes it even harder. Basics work!
Right on Alex.. I really agreed with the carry over part, took my wide grip pull-up up to a measly 10 reps with bodyweight and when I switched back to neutral I was able to do 50kg for 2 reps, and now 4, my old pr before running wide grip pull-ups and working up from 2 bodyweight reps BARELY to 10, was 30kg for 3, added 20kg and only lost 1 rep from getting a bodyweight variation to 10 reps, not even 3x10 just topset, by third set I’m only getting 7 reps These pull-ups are UNMATCHED by any vertical pull and I’ve not only proven it to myself, you’ve shown it as well.
@@AlexLeonidas yeah man, i got them to 12 bodyweight reps, they are ESPECIALLY challenging for my build due to my arm length, my arms are longer than my legs, when I can do neutral grip pull-ups with 110lbs strapped to my waist, 12 bodyweight on the truly wide grip variation is crushing! Can’t wait to get back to them I haven’t done them do to a upper pec strain and the top puts too much of a stretch on it but I feel soon I’ll finally be back to doing them. Keep up the good info!
Bro best pull-up variations you can do is L-Sit chins/pull-ups, wide grip, and super wide grip pull-ups. Love doing harder variations of pull-ups instead of just adding weight
I think pull-ups/chin-ups might be the most foundational upper body exercise, even more important than rows, bench press and overhead press. What do you think?
I have been doing this variation a couple of times ever since you and bald omni man mentioned it a year ago, but I only decided to specialize in it now i.e keep it in my rotation longer. And man oh man Alex you were not fucking around when you said this variation would give your lats a sensation it has never felt before... this is only the second week, managed to hit 10,10,9,8 reps(bw obviously). And I am hooked. The stimulus to fatigue ratio is excellent, way better than any other grip so far. I have been looking forward to a good variation for volume day and this is without a doubt the right one. Can't wait to do the swissies version next week!
I haven't tried these in years and just recently reincorporated them in my routine, and I was humbled! I can rep out +45-60 lbs on regular pull-ups and chin-ups, but I could barely do 5 with +10, yet the contraction was just as good, if not better! Thanks for bringing awareness about this incredible variation! Hopefully, I get stronger with these real soon.
The point about controlling the eccentric rings so true. About 2 months ago, I irritated my shoulders from doing too heavy rows(I may have commented about this happening). What has helped me a ton is exactly being slow and steady on the way down. What used to feel like my rear delt tearing off is now completely fine. I can finally go back to training seriously.
Brother insane content, love it my g! Keep pumping that iron brahhhz I'm trying to build my foundation strength and just doing bw pull-ups AMRAP but this is the end game baby!
I can't even do 5 pull up six months ago. And now I can do 8 full rom reps for 4 sets. Can't wait to do the weighted version after I got the strap for weight.
@@QASSHE First of all my bodyweight is 68kgs, relatively light. I start with training lats twice per week. Pull up and lats pulldown. I progress through hold the negative of the pull up. You can also progress through assistance pull up machine. Resistance band pull up. I also train my upper back with rows and reverse pec deck/ face pull. Rows variation exercise also helps with the upper back muscle growth. Hyperextension/ back extension helps with lower back & spinal erectus development. Romanian deadlift/ rack pull also helps with whole back development. Make sure you practice this exercise with good technique. You if you have limited time you can start practice the exercise once per week. 1. Full range of motion 2. Practice technique 3. Quality reps is better than sloppy reps.
He said “trending nonsense”. Dang if that doesn’t hit the nail on the head for some of these influencers that are just trying to get views I don’t know what does.
I have finally decided to give these a go. Never done them and I must admit the reason for it is because I like the feeling of loading up a lot of weight on the dip belt. I mainly do 4-5 rep sets with as much weight as I can manage, and form not being a priority. I just try and get my chin over the bar and that's it. Decided to finally let go of my ego and the fun of loading up the belt and instead focus on good form and wider grip. Last workout I was using 30 kg instead of 37.5 kg ( I weight 84) for 4 reps. Those 4 reps were hard. Grip was very wide but not "super wide". Going to try the super wide grip next time and lower the weight further. I do think it's hard to make an assessment of what style to go for. Just brute forcing it like I have previously or be more mindful of form ( with brute force I mean chin over bar but the last rep or two legs are swinging a bit, also not extremely wide grip). Perhaps the best approach is to do both. Yeah and also I am considering starting to do chin ups. Been a bit scared of possible bicep injuries if doing heavy chin ups.
I did 3 sets, 6 reps of finger Assisted pull-ups. Arched and lsit. Never have I felt my back like this before. After that I did 3 sets of pull-ups, 10 to 15 reps. L sit and arched again. But every set I changed my hand placement. I did wide, Nuetral and supinated. That's final reps demolished my back. As a finisher I did Bent over rows for 2 sets and high rows for 2 sets. Each myo rep match sets. The doms I'm feeling today for tomorrow is phenomenal. Oh and then of course I still did my push workout.
For those not strong enough yet, or you want to do higher reps/do pull-ups later in the workout, an assisted pullup machine can be great. You can focus solely on your form and they just hit different (more contraction and stricter form). I use a DIY pulley setup and dip belt at home for them. I got this tip from Dr. Mike. For logging them, you can write like 12x-20 and work your way to weighted over time. I'd recommend writing down your bodyweight with the workout too.
As always it is a blessing and a curse to be 250 pounds heavy. I save money on weights but exercises like these feel like another realm. I just tried and i can do maybe 3 and then its over lol
Love you featuring Leroy Colbert in this video, absolute legend - to circumvent some of the joint stress I've been performing a set of superwide grip in a fatigued state directly after my weighted wide grip sets.. 45 seconds rest then pump out an AMRAP, joints are nicely warmed then and the reduction of weight from the previous set really gives you some pop out of the bottom position
"Use a *super* wide-grip pullup and blow up EVERYTHING - you will get *SUPER* strong at _all_ pullup variations, and you will get *S U P E R* jacked!" lmfao alex's delivery is always so fire, dude sells movements so convincingly like a door-to-door salesman 😂
For years since I was a kid I've been doing the wide grip pull ups overhand grip, because the under hand grip bothered my wrists. With access to better pull-bars I get to do more variations now.
That makes sense, you lower the rom, but disadvantage the musculature so that you are advantaged against the muscles. The less productive joint angles are removed, so more stress can be applied to the productive. It's kinda like what happens in wide stance squats, and dips. When you get stronger in those very open, and very exposed positions that you can still load reasonably, the result tends to be a very broad range of things it carries over to.
Everyone did this before social media became a thing. I Remember bros in highschool & gym doing them early 2000’s. Same wide grip presses with flared elbows.
Recently i started doing pull ups. I wasn`t be able to do them few months back. I had to use lat pulldown. As i lose some weight on my cut, pull up became easier for me. Went from 1 rep to sets of 6-8 reps with bodyweight. I started to see some difference on my back. I got wider.
Ohhhhhh that moment made my year 😂😂😂Like you mentioned, if it looks like a duck, swims like a duck, and quacks like a duck, then it's a f*cking a duck!! Only complete DYELs with little pullup experience can ever make dumb black and white statements like "pullups are latless pulls" which honestly sounds like complete insanity to me.
Doing these on an assisted pull up machine blasts my back like nothing else, it's crazy. And this is coming from someone who's 1RM chin is also 4 plates.
I firmly believe Alex will go down as one of the greatest natty bodybuilders of all time. Inspirational and always informative
Best natural bodybuilder? bro any 5'5 dude who's lifted as long as he did looks great. He is informative but he isn't special at all.
@YSIB Por que no los dos?
@@Mo-kl4fb Stop the cap, go outside, dude looks amazing
Mike O'Hearn
@YSIB what are those natural elites you talkin about?
Bro ive been out of the Bodybuilding Game for a long time and I still remember how many people were making fun of you. The way you talk, your unorthodox exercises etc. Im so happy seeing you now being huge and proving them all wrong. You truly reached your alpha destiny man!
Thank you Michael, I knew I was ahead of the game and just kept doing my own thing. Got a lot of apologies and respect since then.
but it needs to be said that it was very often rightfully because alex was pushing that minimalistic shit ála jason blaha. he started getting those gains when he started to train like oldschool bodybuilder...
He Said a lot of bro science lets bE real
@@AlexLeonidassure bro,rack pulls with 1000lbs and bench press for low repsx2 a week is the best you can do to gain muscle
@@non9886Alex never pushed minimalism
Bro back looks like an anatomy chart 👀👀
*shart
Just imagine what he is gonna look like in 5 years if he keeps it up he might look even more developed then fred rollon
I think he could easily compete in the 212 category if he started taking gear
@@RustyShackleford-me7vb bro would turn into a monster on gear💯
@@Jason-zg6fr he’s already a monster as a natural
Weighted pull ups have complimented my physique so much that it’s become my best body part. Working on getting super wide grip pull ups weighted but with just body weight easily rep out 10-14. Thank you Alex! Been watching your content since I was 14 now I’m 22 and have ran your free general strength program couple years back and still running it. I’m on program for Muay Thai right now and a cut but once I’m done I’m going to hop on NE to build back the 6 main muscles for looking jacked. Thank you Alex!
Hell yeahhhhhhhhhh!!!!!!
How much do you weigh?
@@FredAllenBurge started my cut in February at 205 overweight not tracking and eating garbage now in June 176ish tracking and eat more whole natural and minimally processed foods with cardio. Goal weight from coach was 185 now 175 but could possible push to 170
These are super hard, the squeeze/lockout really humbles you and reveals your weaknesses, especially if you don't round your back as you said. I appreciate how you really emphazise how important strict form is as well, an exercise is only as good as its execution.
Beautifully up! Not rounding while controlling certainly exposes weaknesses.
I have done 4 plates on the pull-up and I can’t do more than 60 lbs for sets of 8-12 on this variation. Incredible variation.
“Can’t do more than 60 lbs,” yet your weakest pull up mogs 95% of gym goers at their strongest pull up.
This says it all, from one 4 plate pullup enjoyer to another!!!! 60lbs for 8-12 reps is hardcore work, I don't think guys understand just how strong this is.
Bom. Where did marco go?
@@CrowandRavenonly compare yourself to those at your level, comparing yourself to those behind you is useless, it’s like saying “at least I bodybuild at all so I’m more muscular than the average joe” it’s a apples to oranges comparison!!
You add weights to superwide sternum pullups? How? Looks like the natural limit truely doesn't exist
You have an enthusiasm for natural lifting and whatever exercise you’re currently digging that is infectious bro. I haven’t done any form of chin/pull up in at least half a year, but now I’m pumped to hit these regularly
Happy to share that "infectious" energy! Let's get these pullups my bro
Dude NO LIE.....your physique gives nattys a LOT of hope and proves what can truly be achieved. Keep the content coming!
I'm happy to inspire, Nick! Thank you very much, more gains on the way for all of us.
Doing these at 240lbs atm
Small advice before doing these is to do a set or two of Lu Raises..
boosted my damn super wide pull ups by atleast 5 reps😈
Let me know what ya’ll think!
Sounds like a smart prehab/warmup technique! I'll try that bro, thanks for sharing.
@@AlexLeonidas Always brother!
will try it myself, thanks for sharing. And solid work with those Grippers. Im currently crushing 120kg myself, at a push. You made it look easy
Can you explain why lu raises would help? I'm having trouble understanding.
@@dean8147 Goodluck brother and thank you very much!
120kg is very impressive 😎🔥
I love this healthy bulk you've put on after your bodybuilding competition. In my opinion, this healthy bulk should be the ideal for aesthetics, and it seems optimal for handling heavier weights and for making calisthenics harder.
Most certainly! The difference compared to being shredded is night and day. Also superior for weighted calisthenics, as you nicely put.
@@AlexLeonidas whats it like being shredded in terms of daily life and gym performance?
yeah, his facial gains are enourmous, especially from side view 🙂
Grateful for everything you do for the fitness community, Alex 🙏. I need to get better at pull-ups 😂
I love how you make things exiting by talking about exercises that I haven’t done in a while. I’ve been lifting for 13 years and this video exites me to select super wide pullups for my next block and progress on it. Thanks Alex, so refreshing and high quality advice as always!
I've been gymming for 3.5 years, the past 1 year I focused mostly on calisthenics, and for the past 6 months I started blasting pullups 4-5 times a week. I feel now, it's been too much for me, but only a year ago I used resistance bands and now I can do 15+ superwide grip pullups. I'm somewhat tall, 189 cm at 90 kg (natural of course). I just wanna be lean and strong, I'm 31 years old and I was annorexic as a teen and overweight between 20-27. The pullups have give me so much it's absolutely unreal! I also think my biceps blew up from all the chins I did while building myself up towards the wider pullups. I tell my friends how much calisthenics have helped me in terms of "bodybuilding". Awesome video Alex! Hyped to hit the gym soon :)
189 cm is crazy.
Legit, love the transformation Krisu!!!!
@@AlexLeonidas Much love mate
These type of videos always motivated me to try new pull up variations and get super strong at the basic pull up. Honestly informative and high quality
Bro can humble most of these fitness influencers easily🔥.
He's so underrated
Fax 💯
You and Natural Hypertrophy are turning me into an absolute beast. Thank you for all your knowledge Alex. You're also looking amazing bro. Keep it up.
Body weight exercises are often neglected for strength and size glad to see people actually doing them
My favorites are :
Close grip chin up
Wide overhand Pull ups (Not too wide )
Perfect complimentary pullups! My favorites are super wide grip, any ring pullup, semi-neutral close chin, and medium neutral pullup.
Alex your physique during your prep amazes me every time. You look amazing!
Thank you Samuel, still got lots of footage to share from my prep!
This and deficit HSPUs agains the wall build me like crazy lately since I started working on good form. Adding reps totally shows on the muscles!
GOATED COMBO!!
Your back is shredded my guy, good work, remembering reading an article saying don't do wide grip pull up, Never did it, started doing them recently and WOW, game changer, getting very strong and my Lats are popping like never before, been combing this by eating Raw Eggs and NoFap!
good shit man, the gym is a tool for self improvement
Tried these with just bodyweight a few days ago, still sore AF lol, can't even walk normally. I haven't decimated my back this hard in years: not with weighted pullups, and not even with one-arm pullups. Definitely an S-tier exercise!
Now that's what I'm talking about!!
For years I’ve had a pull up bar fitted in my kitchen door. Bang out several chin ups multiple times most days. It’s built my back and lats effectively. This vids inspired me to go wider with my chin ups.
Your back is honestly more developed than most juice users i’ve seen. Phenomenal work! 🔥
What can I say, weighted calisthenics is the truth and most juiceheads completely neglect this area of training.
look at his cut from one year ago. hes like 5% lower bodyfat and fuller here. if you think it was done full natty then lemme know where i can get somma dat copium
@@hurpaderpp I love Alex for what he’s taught me all these years but he’s not natural. Been in this industry for 15+ years and I just know.
@@nikesbeast Yea I mean I dont think he is going past say 200mg of test or trt dose and maybe used some var or winstrol to get dry for this last cut. But I agree. Not natural and like I said if you look at his last cut 1 year ago I still think he was natty then but an elite lifter doesnt just have that much of a change in a year.
@@hurpaderpp I think it is the lighting. In normal lighting he still looks natty but really good. The cut for the comp he weighed about 158lb-160lbs muscular but small. so it is still plausible he is natty and his strength is way down compared to his normal weight or bulked. You want a comparison of true not natty look at him next to dr mike and john shrive( height almost similar too but mass is way different). Could he Alex be on a low dose?? I dont know for the years I followed him I give him the benefit of doubt but if anything comes out, I will admit I was wrong about him and will be slightly disappointed but not surprised cause of this industry. Cheers.
I remember watching you years back, bro your physique has come a long way. You’re a freak of nature my dude keep it up!!
Thank you OG Brennon!! It never stops 💯
Alex you smoked those other guys on the stage with your back development. So impressed. Great job and thanks for the inspiration and wisdom!
As a lover of pullups. U sold me on the variation. Wish i saw this vid yesterday
Im going wide weighted cuz i need those single arm pullup reps
Finally got a power rack for my garage and can do wide grip pullups - BEST FEELING IN MY BACK EVER!
This is a fantastic video - I was about to go to the gym and do close grip pullups so I could go heavier, but after looking into Alex's eyes there can be no doubt that wide grip pullups are the truth
Everything you say is pure gold. I went from struggling with 15 pullups to weighted pullups then smashing muscle ups out at 85kg 5ft8
Hey Alex i wanna say thank you for telling me about weighted pull ups im 140 pounds doing 1 rep maxes with 107.5 pounds. My back used to be my worst body part but its starting to become the best!! Ive also started doing rop climbs with 25 pounds on a backpack. Grip strength is through the roof!!
Also just wanted to say that you're my biggest inspiration man. Being a jack of all trades and just winning at life. I guess I gotta get there soon enough maybe
Alex yourself and Matt Schifferle have the best UA-cam fitness channels bar none!!!!!
Truth, experience and best natural physiques.
Love both your content and inspiration.
Been subscribed to both your channels for years.
Keep it up 👍
The back is looking insane Brother!
You're a different Man!
God Bless!
Hey man really love your vids. They all help me so much. Even the older ones are gold. Saw your vid on westside methods and now I’m addicted to them😂 You’re a real one man❤
Much love man!! The Westside videos are underrated gems and helped me get very strong, enjoy 💯
@@AlexLeonidas how do we do this if we have a narrow bar due to a narrow door frame
@@AlexLeonidas any alternatives
@@ajithsidhu7183 Basically can't, you'll have to do L-Sit pullups
@@AlexLeonidas mind if you do a tutorial on this because my door frame is narrow and my wing span is wide
I always get hyped when I watch your work! I can't wait hit these again.
I started doing super wide grip pullups before every workout back in Sept of 2022. When I started I was doing 8 reps. Now I'm doing 16 reps and my back has noticeable growth. I'm not doing no half ass bs either. I'm going all the way up to the bar with my chest or going above the bar. Wide grip pullups are no joke and I love doing it.
That's a massive improvement!!
I've started doing wide pullups at bodyweight after fat grip neutral weighted. I start the grip wide, and narrow grip with each set as a mechanical dropset when I drop below my rep range.
Both variations are great, I really appreciate you turning me onto both. Fat grip hit the forearms quite well and these (wiiiide) do great on upper back. I've been programming less rear delt because of them.
Bro you looks absolutely ripped and huge mad props been watching you for years and now you are absolute peak natural performance bro
Strenght is strenght! Alex always speaks the truth. Wide gril pull ups are true makers in back training
Just want to say, I appreciate you Alex. Thanks for all these gems!
I appreciate you man, thanks for the support!
Man I been following you for a few years. You help me revitalize my motivation and teach me new stuff offen. I’m in good shape, as lean and muscular as I’d like. Maybe would like to add 10 pounds to look more dense. But let me give you your flowers. You look good and are strong AF.
Much love Justin!
This exercise looks quite powerful.
Will be doing this in the future. Definitely will start on the super wide grip lat pull-down now.
Man, all these years ive been doing pull ups, i never have done these wide grip pull ups. Looka like its a good day to start
Weighted pull ups are my favorite, currently doing pull ups with 45lbs for 10 reps
Nice work man!!!!! Plant based back gains 💯
Wide grip pull-ups / pull-downs are really an upper back exercise. Especially if performed with a large arch in back (and/or backwards lean on pulldowns) which makes the pull more horizontal.
They shorten the range of motion for the lats (especially the stretch) while increasing range of motion for traps (especially the squeeze).
Bro it’s time proven, just try it for 3 months
@@MoldyMonsters I do them. Just for upper back.
Who doesn't want more upper back? I want all of em
I kid you not, the first time in my life i ever felt soreness in my mid traps was from doing this variation . Was really humbled with these. I can move decent weight with chin ups but can barely get 8 - 12 reps with bodyweight on these. Adding a pause at the top makes it even harder. Basics work!
Lights up the back like no other and I fully agree with the pausing.
yeah this variation got me dead sore for 3 days as if i started bodybuilding yesterday
Weighted pull-ups were a staple in building my base.
A base and beyond!
Right on Alex.. I really agreed with the carry over part, took my wide grip pull-up up to a measly 10 reps with bodyweight and when I switched back to neutral I was able to do 50kg for 2 reps, and now 4, my old pr before running wide grip pull-ups and working up from 2 bodyweight reps BARELY to 10, was 30kg for 3, added 20kg and only lost 1 rep from getting a bodyweight variation to 10 reps, not even 3x10 just topset, by third set I’m only getting 7 reps
These pull-ups are UNMATCHED by any vertical pull and I’ve not only proven it to myself, you’ve shown it as well.
Holy sh*t dude now THAT'S CARRYOVER!!! Bw reps to 50kg, great stuff we're all going to keep proving just how effective this grip is.
@@AlexLeonidas yeah man, i got them to 12 bodyweight reps, they are ESPECIALLY challenging for my build due to my arm length, my arms are longer than my legs, when I can do neutral grip pull-ups with 110lbs strapped to my waist, 12 bodyweight on the truly wide grip variation is crushing! Can’t wait to get back to them I haven’t done them do to a upper pec strain and the top puts too much of a stretch on it but I feel soon I’ll finally be back to doing them. Keep up the good info!
Wide grip ring pullups literally feel like a double illiac pulldown. Absolute insanity of a movement!
Great way to put it!!!!! Saves time too, screw hitting each arm independently and having to drag over a heavy ass bench lmao
@@AlexLeonidas" But muh external bracing!!!!"
Bro best pull-up variations you can do is L-Sit chins/pull-ups, wide grip, and super wide grip pull-ups. Love doing harder variations of pull-ups instead of just adding weight
That closing statement was on point.
🔥🔥🔥💯
Alex's back is top tier. Not just in the appearance but in performance
dude. if said it before, bit your back looks crazy, even shredded like that. its very impressive.
I think pull-ups/chin-ups might be the most foundational upper body exercise, even more important than rows, bench press and overhead press. What do you think?
I fully agree. Pullups/chins are literally the GOAT.
@Alex Leonidas then how come bodybuilders never talk about them
@@stevend481 lol they do
@@stevend481 because they're too heavy to do them
I have been doing this variation a couple of times ever since you and bald omni man mentioned it a year ago, but I only decided to specialize in it now i.e keep it in my rotation longer. And man oh man Alex you were not fucking around when you said this variation would give your lats a sensation it has never felt before... this is only the second week, managed to hit 10,10,9,8 reps(bw obviously). And I am hooked. The stimulus to fatigue ratio is excellent, way better than any other grip so far. I have been looking forward to a good variation for volume day and this is without a doubt the right one. Can't wait to do the swissies version next week!
Your low traps are so thick, underrated muscle right there
That’s impressive! Both the pull ups and the definition on your back!
I haven't tried these in years and just recently reincorporated them in my routine, and I was humbled! I can rep out +45-60 lbs on regular pull-ups and chin-ups, but I could barely do 5 with +10, yet the contraction was just as good, if not better!
Thanks for bringing awareness about this incredible variation! Hopefully, I get stronger with these real soon.
Always genuine and knowledgeable. Thanks Alex
Your physique is insane bro! Absolutely inspirational.
most people doing pull ups just focus on reps and chinups. Alex you are impressive man, you make it look so easy.
The point about controlling the eccentric rings so true. About 2 months ago, I irritated my shoulders from doing too heavy rows(I may have commented about this happening). What has helped me a ton is exactly being slow and steady on the way down. What used to feel like my rear delt tearing off is now completely fine. I can finally go back to training seriously.
He's right. Old school is the way to go.
Make a video on Wide stance vs Narrow stance squats. You mentioned wide builds narrow but not the other war around? Please elaborate
This please ☝🏻
Your back bro 🔥
Brother insane content, love it my g!
Keep pumping that iron brahhhz
I'm trying to build my foundation strength and just doing bw pull-ups AMRAP but this is the end game baby!
I can't even do 5 pull up six months ago.
And now I can do 8 full rom reps for 4 sets.
Can't wait to do the weighted version after I got the strap for weight.
How did you progress?
@@QASSHE
First of all my bodyweight is 68kgs, relatively light.
I start with training lats twice per week. Pull up and lats pulldown.
I progress through hold the negative of the pull up.
You can also progress through assistance pull up machine. Resistance band pull up.
I also train my upper back with rows and reverse pec deck/ face pull.
Rows variation exercise also helps with the upper back muscle growth.
Hyperextension/ back extension helps with lower back & spinal erectus development.
Romanian deadlift/ rack pull also helps with whole back development. Make sure you practice this exercise with good technique.
You if you have limited time you can start practice the exercise once per week.
1. Full range of motion
2. Practice technique
3. Quality reps is better than sloppy reps.
My dawg is a bodybuilding poet. Love it man.
My man, I appreciate the phrasing of that.
He said “trending nonsense”. Dang if that doesn’t hit the nail on the head for some of these influencers that are just trying to get views I don’t know what does.
got some of the best tips, exercises, and advice on here.
Thanks Roger, all stuff I've thoroughly experienced
So true !! My ghetto super wide neutral grip is especially good!! I'm not even doing weighted. I do pre-exhaust with dumbbell pullovers tho...
Agreed, wide grip neutral pull/chin-ups are also insanely difficult, my reps are approximately halved when I use a wide grip.
Your back is outragious. Great lesson.
I have finally decided to give these a go. Never done them and I must admit the reason for it is because I like the feeling of loading up a lot of weight on the dip belt. I mainly do 4-5 rep sets with as much weight as I can manage, and form not being a priority. I just try and get my chin over the bar and that's it. Decided to finally let go of my ego and the fun of loading up the belt and instead focus on good form and wider grip. Last workout I was using 30 kg instead of 37.5 kg ( I weight 84) for 4 reps. Those 4 reps were hard. Grip was very wide but not "super wide". Going to try the super wide grip next time and lower the weight further.
I do think it's hard to make an assessment of what style to go for. Just brute forcing it like I have previously or be more mindful of form ( with brute force I mean chin over bar but the last rep or two legs are swinging a bit, also not extremely wide grip). Perhaps the best approach is to do both.
Yeah and also I am considering starting to do chin ups. Been a bit scared of possible bicep injuries if doing heavy chin ups.
I love getting off work and seeing another one of your videos in my sub box. Lookin’ YOKED too Alex. Great stuff!
I did 3 sets, 6 reps of finger Assisted pull-ups. Arched and lsit. Never have I felt my back like this before. After that I did 3 sets of pull-ups, 10 to 15 reps. L sit and arched again. But every set I changed my hand placement. I did wide, Nuetral and supinated. That's final reps demolished my back. As a finisher I did Bent over rows for 2 sets and high rows for 2 sets. Each myo rep match sets. The doms I'm feeling today for tomorrow is phenomenal. Oh and then of course I still did my push workout.
Goodnight Sir Alex from Australia. Have a good day 🫡
For those not strong enough yet, or you want to do higher reps/do pull-ups later in the workout, an assisted pullup machine can be great. You can focus solely on your form and they just hit different (more contraction and stricter form). I use a DIY pulley setup and dip belt at home for them. I got this tip from Dr. Mike. For logging them, you can write like 12x-20 and work your way to weighted over time. I'd recommend writing down your bodyweight with the workout too.
Great tips!!
As always it is a blessing and a curse to be 250 pounds heavy. I save money on weights but exercises like these feel like another realm. I just tried and i can do maybe 3 and then its over lol
Ive been hammering out the weighted pullups, haven’t tried the super wide grip, im excited to try it out and get them gains
Just started using 45lbs on normal pull-ups. Def gonna do this when I max out the normal grip.
Love you featuring Leroy Colbert in this video, absolute legend - to circumvent some of the joint stress I've been performing a set of superwide grip in a fatigued state directly after my weighted wide grip sets.. 45 seconds rest then pump out an AMRAP, joints are nicely warmed then and the reduction of weight from the previous set really gives you some pop out of the bottom position
"Use a *super* wide-grip pullup and blow up EVERYTHING - you will get *SUPER* strong at _all_ pullup variations, and you will get *S U P E R* jacked!" lmfao alex's delivery is always so fire, dude sells movements so convincingly like a door-to-door salesman 😂
😂😂😂😂 I'm glad you like my fun delivery
Alex your BACK is damn near a FACE.... 🔥🔥🔥🔥
Pullups and chinups are goated back movements period imo.
Unbeatable!
For years since I was a kid I've been doing the wide grip pull ups overhand grip, because the under hand grip bothered my wrists. With access to better pull-bars I get to do more variations now.
Wow ur journey has been the most impressive in the UA-cam fitness industry
10:38 back details are crazyyy in this shot
I can't stop thinking about pullups then Alex uploaded a new pullup video yeeeeeaahhh.
That makes sense, you lower the rom, but disadvantage the musculature so that you are advantaged against the muscles. The less productive joint angles are removed, so more stress can be applied to the productive. It's kinda like what happens in wide stance squats, and dips. When you get stronger in those very open, and very exposed positions that you can still load reasonably, the result tends to be a very broad range of things it carries over to.
Everyone did this before social media became a thing. I Remember bros in highschool & gym doing them early 2000’s. Same wide grip presses with flared elbows.
This video is inspiring me to stop rowing and just do pullups, one day wide another day normal grip width.
That would actually work
Wide back !let’s Grow these wings💪🏽Great video bro
Recently i started doing pull ups. I wasn`t be able to do them few months back. I had to use lat pulldown. As i lose some weight on my cut, pull up became easier for me. Went from 1 rep to sets of 6-8 reps with bodyweight. I started to see some difference on my back. I got wider.
Never forget when the optimal training dorks had to eat their humble pie, after they swore up and down this wasn’t a great lat exercise 😂
Erhm askhully mr bald, pull ups are not functional at all.
Ohhhhhh that moment made my year 😂😂😂Like you mentioned, if it looks like a duck, swims like a duck, and quacks like a duck, then it's a f*cking a duck!! Only complete DYELs with little pullup experience can ever make dumb black and white statements like "pullups are latless pulls" which honestly sounds like complete insanity to me.
King Leonidas
Another Alex video ❤ They’re always good whether its Bromley or Leonidas 😂
Awesome video! I'm gonna be working these in my programs. 💪
Doing these on an assisted pull up machine blasts my back like nothing else, it's crazy. And this is coming from someone who's 1RM chin is also 4 plates.
Wow!!!! Always love hearing these confirmations from fellow 4 plate pullup/chinup beasts 💯