How to Make Epic Gains As a Novice/Beginner
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- Опубліковано 27 гру 2016
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One of the most important tips I think novices like myself must take from this is to put your head down for 6-12months and milk your newbie gains. Stick to the basics, stop overanalysing things because all a novice needs are the basics for amazing results. Eat your calories according to your goals, train frequently and aim to progressively overload, maintain basic good form at all times and get 7+ hrs of sleep it's as simple as that.
Hope this video helps out you novice lifters! If you got any more questions about beginner training, let me know and I will make more videos like this.
alex what intemediate program did you run until u tapped out the LP gainz???
Did Texas Method, Madcows, and a bunch of linear periodization stuff.
AlphaDestiny Very informative video. I believe this covers every aspect of a beginner's first 6months-1 year of lifting. I have made every one of these mistake but I'm glad I got on the right track within a month of starting I now have direction and a solid plan and I'm planning to run full body programs for a very long time. Thank you for all the info you make available Alex I appreciate it!
+AlphaDestiny yo dude. what's a better novice program; Texas Method or any non linear periodized program. thx man, channels growing
What is the best novice program in your opinion for optimal strength gains?
EXCELLENT VIDEO!!! Wise beyond your years dude
Thank you Alan, your support is always appreciated!
AlphaDestiny 👍🏻💪🏻
@@AlexLeonidas great vid do you think I should strength train 3 days a week or mix it with light weight
@@jayvee4165 Always lifting heavy will affect ur CNS, but I usually don't go over 8 reps
@@d3an.o oh ok bet thanks
My gym has only 5-7 people who are big and advanced, everyone else has tiny legs and does bicep curls all day, they also use the biggest dumbbells that they can barely move lol, I always felt weird, they keep staring at me for using lighter weights.
Let's not forget mirror gazing whilst doing these curls
throw the dumbbells on them
It was the same for me but now I can high bar squat 135 pounds for 5 reps with full range of motion which isnt much but is more than most people in my gym and it only took me a month to reach that point. I also build my abs really well with cable crunches and I am now at 137.5 and the maximum weight on the stack is 190, I only did 2 heavy sets of this exercise today and I already feel that my abs are sore, and thanks to that, on my squat I am not limited by my abs anymore. People are weak because they dont know how to train properly, even the guys who have exercise science degrees, all the personal trainers at my gym have degrees but they are all weak, none of them are even at the intermediate level, the bigger one of them was impressed by a big dude who was benching around 250, and that guy got to that point with powerlifting methods and it isnt even his max, he is just rebuilding after an injury.
😂😂
@@reverseflash6400 bro can you please explain me how you workout. For example alphadestiny talks about high volume and high intensity, for hypertrophy and strength, but what's the best way to mix that. For example i hit each bodypart 2 times a week and do 4 exercises for my chest like the bench, incline, dips and pushups for 4 sets of 10 reps each and begin low and at my third and fourth set I go to failure, but my question is whats the best way to do it instead of this in your opinion?. I would really appreciate it if you help me with this.
naah,i think more than that novices dont eat good enough,thats more or less the biggest reason they dont grow
ChallengingGravity
Nah its not just that. I used to eat a shit ton and not do optimal strength trainig and after several months i plateud hard as a freaking beginner and kept gaining mostly fat from eating a lot
He didnt say they dont eat enough, but not GOOD enough. So many people wanna build epic physique while eating only white rice, chicken, fast food and soda
We don't sleep, we're freaks
Big Lenny Junior Cookie cutter assumption
LENNY!!!!!
Thank you for the informative content Alex. Love your videos
Been lifting for 8 months straight. First time seeing this video and I completely agree! Progressive overload is King as beginner's and Novices we must take full advantage!
This is one of the most unintentionally funny videos of all time
got them beard gains now bro
Great content man been following you for a little over a year now man.
Dude you got great info!!! Thanks for sharing
hey Alex I just a question, about three months ago I started going to the gym after doing calisthenics for 2.5 years. I love the approach of concurrent training and I made quite some gains. But would you recommend taking a novice approach in terms of training and periodization or a more intermediate? I am skilled in calisthenics with the tricks and stuff and have some good hypertrophy gains too, so I feel like I have a base of strenght and muscle development. thx in advance.
Currently getting my base strength in my strengthening and body toning class at my high school. It’s really slow going compared to what’s mentioned here but I’m noticing I’m getting stronger in ways that I can see every day.
Real motivation man. Thank you.
this is the channel any beginner would benefit from . All your videos are gold bro
“Poverty genetics”😂😂😂😂😂
I've been adding 5lbs every week on my bench for the past 10 years. Currently benching 1450lbs for 8reps
First 6 to 12 months. As video says
Good videos brother!
Yo, that was good shit. Everybody should have to watch this kick in off. Thanx bro. Subbed 🤘
You can't give out blanket statements like "every lifter should lift 2 plates for 5 reps within 6-12 months"... strength is relative size and weight.
Some 110lb stick isn't going to put up 2 plates for 5 reps within that time, especially not a female. It's just unrealistic, you overestimate average strength genetics.
Giving guidelines should be based on percentage of body weight if you want them to apply to everyone.
Other than that I agree with pretty much everything else.
Trapasaurus Flex any novice just starting out though is going to gain muscle if their lifts increase. chances are, someone starting at 110 will weigh substantially more than that by the end unless they have insane relative strength genetics. I'm still a novice, but I'm close to intermediate stage and weigh much more than I use too from the start.
Stick should eat more.
how much is a 2 plate bench? 2 plates on either side?
venktesh rao Yes, 225lbs.
An 110lb stick should be gaining weight though. Also I don't talk about outliers on this channel, my advice is tailored for the majority of the population. If a dude weighs 110lbs as an adult, he has some serious problems that go beyond the scope of this video.
LMAO 2 plates bench 6-12 months. more like 24 months for me
well?
turns out he benches 3 plates now. Alex was right.
Because you have poverty genetics
Eat more
@@38Fanda nope
Great info! Milking gains has been a huge adjustment for me and is working great. Small increments is so much better for me and doesn’t feel like I’m going to burnout in a month haha. 💪🏋️♂️❤️🔥
really informative thanks man.
" Push ups on the wall"
I gotta start doing that, I have only done it on the floor for a bunch of years. I must be undertraining.
Man fuck benching 2 plates all I need is 165 OHP
Smooth Operator if you can ohp 165 you can probably bench over 225 anyway
epictoads We will see when I hit 165 first. I'm pretty sure my bench will still suck balls. I'm like the worst bencher of all time.
Whats ur OHP atm ?
Baris ALPHADESTINY Not sure. Last time I maxed out I did 65 kg for 3, but that was like two months ago. Will tell you on Monday.
I've pretty much stalled on my OHP , I did 67.5kg for 5RM , im just waiting for the V3 of NE then going to start tha, box squat is 135kg x 5 , deadlift 165kg x 5 , bench 102.5kg x 5 . But atm im doing a cut for 2-3 weeks to loose some pounds and then start a recomp, 93kg at 178cm now
Good advice brother, I'm a natural bodybuilder for over 24 years and keep reminding my guys to focus on the cake and not the icing. Good channel.
I'm a teen powerlifter 66kg weight division and if I could bench 225 for 5 reps after 6-12months I might as well take the state or even national record haha you should take bodyweight into consideration man
you are a teen not fully grown up he is talking about people from age 21-22 to like 35
Then don't weight 66kg, bulk
+Kevin Hodge's Profile That is a pretty stupid statement don't you think? I'm 6'2 and I looked like a toothpick when I was 170lbs. Now lets assume he is 5'5 like Alex, he will either be obese and unhealthy at 170lbs / extremely muscular (benching in the 275-315 range). You can't just tell people ''don't weight 66kg''
I was thinking he meant older guys cause I just turned 17 and my 1 rep max is 205 and I started at oct of 2017. And now it’s March 22 2018. On oct 2017 my 1 rep max was 135. But I’m pretty proud considering it’s now 50lbs over my body weight and I’m 5’5. Considering oct is about 7 more months away I don’t know if I’ll be able to even do 225 for 5 reps. But tbh I also don’t have a diet yet as of right now because I’m still getting my job this summer and I need money for my diet, because my parents won’t buy my diet so I’m kinda working for it, but I hope I at least can hit 225 by oct but even then I think that’s pushing it, but we’ll see.
T 800 That's not him
alex can you do a video about diety for muscles whilst loosing body fat please
Hey man, great video, really informative! I've only been training for 2 months but I've realised how much my mobility is limiting me. Do you think you could make a full body stretching/mobility routine? Thanks
Alex, when do you think is a good time to bulk? I have been cutting for over a year and a half and down 65 pounds to 173 at 5'9 26 years old. I think I am around 16-18% bf. My bench has gone from max of 160 to 210, not bad for 4 months I don't think. However, I am stuck at 185 for reps for several weeks. I think I have hit a wall since I am still at 1600-1800 cal a day. I just dont want to bulk too soon and get fat. I have been lifting consistently for 4 months. I prefer a three day spilt done twice a week. Chest/Tri/Shoulders, Back/Bi, Legs. I have not tried a full body routine, but not sure I want to. The gym is my stress relief from my stressful job, so I cant imagine only going to the gym 2-3 times a week. I have seen huge gains over the last 4 months and some of my other lifts continue to go up. I will admit I have not really started squatting, and I have not done deadlifts for awhile due to hurting my back. I had my 1RM up to 315 before I stopped doing them for awhile. Advice?
hey destiny do you maybe know why I have elbow pain while benching on a simple novice program 5x5?
YES, epic words: "Milk the gains guys, milk the gains!"
Good advice.
Great Video! Please more videos on Novice Training!
Excellent advice
Alex, what if one body part just isn't gaining? Squat has increased 25kg in 3 months, ohp, rows, deadlift, all improving nicely. Bench press just isn't going up though. Like 3 months ago I was doing 60kg (1 plate) and 3 months later I am on like 65kg. So it is going up but so much slower. Never trained chest before either so assumed I would get some newbie gains for it.
Eating in a nice big surplus and gaining weight like and I'm just keeping it simple and doing the same with benching as I do all my other lifts.
I agree & disagree at the same time. You gotta keep in mind that beginners not only have struggle with following a good program for them, they usually have to get form & their mobility down which takes time. hell some people will do quarter reps on squat for years. Or bench but not even drop near their chest.
aside from that they also don't know much about diet & thirdly most beginners dont care for strength. This is why you need to teach a beginner alot which can take 1/ 2 months for them to have everything down to the basics
yep he did lots of calisthenincs was stronger than avg begginer with good mobility and genetics thinks everyone can do it.Also most of these progs like SS ask you to test your 5 rep maxes instead of starting with an empty bar as a work set.
MosesGainz Yes you have a point, but if you have average genetics and you do everything right from the beginning, eat and rest well, he is right. However taking reality into account, I'd say those numbers are achievable for 1 rep in 12-18 months for sure
Life stresses are also a factor too but if someone's making slow progress it's usually on them and not the program.
MosesGainz Lol the beginners you know must have shot genetics and must be idiots. Ive been running starting strength for 2.5 months. 190 bench, 315 squat,365 deadlift and gained 8lbs... plus I had a lot of workouts i missed due to school in the beginning...
Only 8 pounds?
This was motivational as hell
Dude, I just had that mind blown moment that you were talking about with the Conjugate System.
dude the minoxidil is working! beard is looking thick
Thanks man! Going to make a video on it soon so stay tuned
AlphaDestiny i tried it but i would get major headaches from it lol imma take a break and do it again later
AlphaDestiny Yes man I want to see this shit too!!
@Samuria Sqaut me too
I would give money to not have a beard ;p
Yo Alex, I've been doing heavy BB shrugs for the past months and I got great gains in my traps(also, neck curls helped a lot) but recently I started having some clavicle pain(one day after shrugs). Any idea on what can cause this issue? Thanks man!
make sure to warm up and do mobility before hand. hope that helps!
Yo Alex,
I'm using the wendler 5/3/1 program and it's working just great. But because I wanted to not only focus on strenght I added my own excersizes after the main sets. Mon: Legs, back, bicep. Wed: Chest, shoulders, triceps (abs). Fri: Legs, back, bicep. Sat: Chest, shoulders tricep (abs).
So I get all muscle groups worked twice a week. What do you think about it, will it work?
you are the realest person on UA-cam, good stuff
Alex, how long do you think it should take me to bring 225 max bench to 225 x 5? Also your videos are the best on UA-cam hands down.
1-2 months
Hey Alex not sure if you remember but recently I asked about wrestling exercises but I’m gonna run the novice program first before I focus on the exercises you told me had good carryover. Current stats are 185 bench 225 squat 325 deadlift at 140 lbs bodyweight 15 years old, I’m currently bulking to maximize my growth also I’m 5 foot 6 or 5 foot 7 at 10% body fat and how long do you think it would take for me to reach the intermediate stage and I have to shorten the rest intervals since I have weight training at school so would that effect it?
hey man hows the stats now?
Greatest advice for beginners I've ever seen!
Old video but maybe you'll see this... I'm just coming back from an injury a year ago, just got back up to a 195 bench for 5 (probably could hit 205 easy enough for 5) but it seems like my chest isn't responding like it used to... any advice? Would reaching that next 20 lbs really make a big difference for me considering my bench is already close to that?
What do you guys think of GZCL J&T 2.0?
I've only just found this guy and I'm going to give his plan ago. He seems to talk real sense!
U,Me and Them Somewhere how has it been for you ?
How did it go? Good gains or what?
Nice one for reasserting the obvious. It's needed. Believe me. And answered all my questions which btw provoked "of course". Good video. Underrated.
Good advice alex.. My suggestion for your next video is advice for new year resolution guys.. How they always quit and how to stay working out
I can no longer progress in a linear fashion at 3, 5 or 8 reps but my 1 rep maxes are super low (165 bench, 265 squat, 280 deadlift) I’ve been on push pull legs programs and I want to switch to full body but I’m worried your novice program won’t increase my numbers because I can no longer progress in a linear fashion. What do you recommend I do?
You don't need to add 5lbs each workout, you just have to add something. If you get 21 reps on your squat in 5 sets total and you come in next session and manage to get 23 you're all good. You're still making progress, don't switch programs and continue. If you can't add ANY reps at those numbers then it is a diet related issue / sleep 100%. You are most likely not in a calory surplus
That feel when stuck at 5x92.5kg squat after 4 months on your novice program :(
MILK THE GAINS!
Yo im really liking your channel, you keep it real with no bullshit. im lookin forward to seeing your channel grow my friend.
What do you think about doing one top set of squats 3 times a week while adding 5 pounds/more reps a session to milk my linear squat gains ? would it work if you do other things to have a decent amount of volume ?
have been following you for few years but when it comes to this topic i always disagree with you, not all but some.
For your "intermediate standard", I still believe we must set it according with how much the lifter weighs. I have seen some 55-62kg lifters (I live in a country that most of the men are quite short) struggles with getting 3 plates SQ, 2 plates BH and 4 plates DL with just a linear progression NOVICE PROGRAM. Once they switch to conjugated system or some intermediate program, they bust through the plateau and get those "intermediate standard" within 2-3 months.
But still, the rest of the points are great mate.
after how long of consistent training should someone add rack pulls for trap gains?
When they have a decent deadlift off the floor. I think people should start experimenting with rack pulls once they can pull 4 plates. Before that I see it as inferior because you can easily make linear progression gains aka 10-20lbs to your deadlift every week.
thanks brah.
To save time it goes
Workout A
box squat, floor press, Pendlay row all 3-5x4-6, tricep ext and bb curl Botha 3x6-10,
Good Morning 2-3x4-6,
Plank 3x30-60s
Workout B
Box Squat 3-5x4-6, paused OHP 3-5x4-6, deadlift 2-3x4-6, CG Bench & Weighted Chin Up both 3x6-8/10,
Plank 3x30-60s
Just to save time. Website answers questions so I advise checking it out. Thank you Alex!
How would you modify the beginner routine if your knees are shot? Just drop the squats & deadlifts? I'm walking in pain even after 3 days rest after a very light lower body workout.
What if you can do a 4 plate deadlift a 3 plate squat and a body weight over head press but still can't bench 225, my weakness has been bench but it goes up the slowest compared to all my other lifts.
Joe Ski You're fucked if you can do BW OHP and not bench 225. Pound for pound OHP is usually people's weakest lift.
idk bro i can ohp approx 75% of bw but cant even bench bw yet for bench, its strange
Jordan Thompson I only weigh 165 though, so it's not that much, I have always sucked at bench I dunno.
You have shit bench pressing strength genetics. Just keep working or mix in pressing variations. Maybe you'll find one that will give you carry over to your barbell bench press
Can try what im doing recently going from your normal flat/incline set over to like an inclined smith machine and try making your increments on there definitely different feels having more weight actually on.
Hey man thx for keeping it real. I have a question im 15 years old and i have been lifting seriously for about 7 months i have been doing most PPL type routines which hits every muscle group 2 times a week. I have gained pretty much size (before i was skinny). I now weigh 70kg~150lbs and i can only bench 70kg, squat 80 kg and deadlift 120 kg. I want to be freakin big and what do you think i should do? Should i stay consistent with PPL or should i go on a more strength based program to gain mass? Or should i maybe do PPL with 3 sessions hypertrophy and 3 sessions PPL strength a week? Would really appreciate a answer :)
carl johansson stop doing ppl its really bad for non-roiders so please just get a good novice program and do that. (e.g. alphadestiny's free novice program )
Max GG whats bad about ppl? It checks all the boxes of a solid workout routine
Dr. Siracha no it doesnt
-bad recovery
-each muscle only 2 times a week
-not focusing on compound
-too much isolation exercises
This program does make sense, ure right, IF U R NOT A BEGINNER
we aight? Bad recovery, then you say each muscle twice a week. How is that possible lmao. Twice a week is optimal for most people also wtf are you talking about. I do a ppl program and I hit everything using only compounds using every exercise 5x6-8
Day 1 - Pull: deads, Bent Rows, Weighted chins
Day 2 - Push: weighted dips, ohp, weighted pushups
Day 3 - Legs: Front squats, SLDL, reverse lunges
Day 4 - Rest
how did the gains go?
Alex you clearly know your shit, do you have any certifications or degrees by any chance? are these even necessary to coach people online assuming one has adequate exercise science background?
Alex, the gym I go to is not equipped enough to do all the exercises in your novice program, there are only free weights for a Smith machine and there are fixed barbells from 10-45kg which I have already surpassed. can I bench and squat using the Smith machine? and what could I do for deadlifts. there is also a dumbbell set from 1-50kg aswell if that helps.
I started with your novice program.
I completed only 1 workout, the only exercise I changed was the box squat to the regular squat(ass to grass) it was fun and really hard.I loved it.
I want to do gpp and run, so my question is how much times a week should I do these 2 things
You stay with it?
Gpp?
@@narcomangeneral physical preparedness
Why is it easier to squat with a 1" bar than with a 2" bar with the same total weight?
Harry Buckley Because grip strength
Because the bar is smaller so you need less grip strength
That's pure gold.
Hey Alex if a novice follows concurrent training, how many exercises should he keep in his rotation and what exercises would be good examples ?
Maybe you could write a Novice program in NE next time you update it ?
Keep up the good work, you're hands down the best fitness youtuber !
Hey Alex, is it really that easy to reach the 405 deadlift? Beacuse I have been really struggling with getting it from the 315's to the 405. And it isnt like I can add 5 pounds each workout, i just cant, i have to lower the weight about 10% and start from there again, but sometimes it doesnt get me stronger. Am I doing something wrong? Im at the 140 kg deadlift and 90kg bench.
You bet bro. I had the worst deadlift leverages imaginable and still hit 405 after a year of training.
Its dumb to go for your 1rm every time you train adding 5lb each workout imo . Back off from it and start putting higher volume in at lower weight (3 plates in this example). That will get your strength up more quickly at this level . Not saying that works for when you are elite because that's different but when you are between 3-4 plates you gain a lot from getting in a high volume of lifts and not just low reps all the time trying to hit a new 1rm
Alex, you give specific numbers for a novice to lift on the 3 main movements for 5's. Mark Rippetoe on the other hand, claims that a novice is a lifter who can progress from workout to workout regardless of how much weight you can lift, as apposed to yourself giving specific numbers for each lift. I stopped running programs like strong lifts 5x5 and/or starting strength because it was impossible to add even just 2.5 lbs on my lifts before I even hitting 3.5 plates on Squat, 2.5 plates on Bench and 4 plates on Deadlifts. Personally I stopped the newbie gains around a 325 Squat, 250 Bench and a 390 deadlift FOR SINGLES while getting 6-9 hours of sleep and on a caloric surplus. In your opinion what do you make of my situation?? Bad genetics?
***** I hear you. I work graveyard shift from 10:00pm to 6:30am. It can get tough but I personally adapted to these hours, even though I have trouble sleeping from time to time. For a while i would add 5lbs to each lift 2-3 times per week. But now it's just not happening.It's weird though, from what I notice, and also from what Alex claims in his videos, most novices end their newbie gains around much higher numbers than what I ended with. I don't know if I'm just not genetically gifted to reach high numbers fast idk.
I hear you on not wanting to attempt 1rm's anymore. That's actually why I recently started Wendler 531 because it's low volume and instead of attempting 1rms it focuses more on rep maxes which is less taxing to the body. So far I've been breaking all my rep PR's which hopefully indicates that I'm recovering better.
RyanORourkelol loool advances lifts I’m dead get real and stop looking at them websites that tell u that shit
+Marco Rodriguez I know I'm really late, but setting out numbers for novices is far better than saying when you linear progression ceases. 99.9999999999999999% novices who can't hit a 315 squat, 405 deadlift, 225 bench are not eating enough. PERIOD. They think they are intermediate when in fact the problem can be solved very easily by eating more. That is why numbers are a great thing, you can objectively quantify where you are in your lifting career and identify the problems you have. Mark rippetoe said you are intermediate once you can not add progress from session to session because he was speaking to people who follow exactly what he wrote in his book, which is eating 6000 kcal a day and doing GOMAD. Most of the people here are not willing to do that, meaning if you are novice / intermediate should be strictly determined by numbers, it is the best way.
Alex, do you have any exercises to strengthen hips and to fix anterior pelvic tilt?
Hey Alex I am starting you strength training program for novices/beginners this Wednesday, October 26, 2022. I was doing a generic 5 by 5 program I picked up from google but I like the design and strictness of your program.
I have only been working out for 7 months but I have recently stopped taking pre-workout supplents due yo bladder, kidney and liver problems. Is there a natural and safer substitute you can suggest or a pre workout I can take before hitting the weights other than light cardio?
Best advice ever
No advice given. Just gives standards to reach and says this will help attempting to reach it, good luck. Loool
What's your opinion on the fierce 5 novice program?
muscleandmath I'm currently running that exact program right now and it's similar to alex's novice program except for the box squats and floor press. It's pretty good and a good full body workout for novices.
It's good, i prefer the overhead press variation tho instead of incline bench
Joe yeah that is the original one though anyway. maybe you could do it like kinobody amd alternate between the two every 6 to 10 or so weeks.
I'm feeling very happy with my gains, 2 month in and I almost fit those parameters
Hey, right after I finish my nucleus overload month, I am going to start running your novice program. I just have one question, I know you hate when people try to change your program, but I've been doing squats in the past, at the peak I did 100kg for 8 reps, and my legs are my strongest bodypart, so can I just do leg press instead of box squats just to maintain leg size?
A novice doing Smolov!!!?? My legs hurt just thinking about that....
What is Smolov?
@@hanzok2230 a very high volume advanced strength program
I did and gained 50 kg to my squat. I started when i could only high bar back squat 80 kg and went up to 130 kg. The key is just to sleep and eat like a maniac and everything goes well.
popcornto : LOL what’s ur cycle
@@woffe8094 it works but it's also horrible for your joints and ligaments
Is it okay to do 3x5 on everything instead of 5x5?
You could probably start doing 3x5, then next time you do 5x4, and afther that 5x5, or just try hoping right to 5x5, it all depends on how you feel.
Absolutely
Hi alex. Great programme!!! I am a basketball player. Will this novice programme help my explosiveness during the game. And will my basketball impact my ability to make gains in the novice programme??
You say we only have one novice phase but what about people who have done their novice phase, fucked around for a couple years, lost all their gains and had to start from scratch again? Don't we have to get back on novice programs and take advantage of the novice gains or is it a one-time-use-only edition?
Lol I'm signed into my girlfriend's UA-cam so I'm not a girl despite the picture but I have a question, I'm wondering if I have the novice training opportunity because I'm 25 and I am 110 at best 15 lb and I used to work out from the ages of 15 tiebout 22 and at that point I went from 100 lb to 1:40 fairly quickly and plateaued and eventually stopped and not not working out I've digressed in the last 3-4 years back to 110 lb which is naturally my genetic normal weight because both Dad and Mom or skinny through their entire life and short so now if I start working out hardcore every day 5 days a week full body training like I was what I still have a novice window really appreciate the help if you can thanks
Theres something called muscle memory i guess, google it or use youtube
If you made gains and lost it, it will be much easier to get to this gains again because of the muscle memory. In your muscle there are getting more fibers if you workout, if you stop workout these fibers wont go aways, thats why its easier to get that gains back.
I started strong lifts 5x5 last week. I look forward to the results
Strong lifts is too low of volume
@@weather1417 Too low?So what you must say about Starting StrenghtXD
is this video referring to novices of all ages or generally older guys? Cause I'm 17 and have been training for almost a year consistently and max bench is at 200 for 1 rep. I thought it was a decent progression but watching this video I feel like I should be much stronger rn. I didn't follow a proper novice program like starting strength in the beginning (which I regret) I just added weight to the bar daily and progressed in rep scheme of 4-6.
Yo Alex my cousin wants to ask what exercises for the neck should be performed when starting your novice program?
Can i run your novice program as a amateur field athlete??
Why not?
Yep,i used to do Dl's,squats..Squats 320 and Dl's 3,5 plates.Bench sucked😂Always did.And then i see beginners doing the same weight every week,squatting,deadlifting,benching,ovhd press,curling 10 pnds😂..like a power program.But they never increase weight,or increase reps.Or increase food.They do strength training but never get bigger or stronger.They wanna have abs and look good for girls.But hey,to each its own.Its just meaningless imo.Im working on getting my bench up.And now after i saw your videos i do no squats,also personal preference cause my lower back always takes over when shits heavy.I do leg press,like a bitch now.Yeah whatever.No herniated disc party checking in.I do rack pulls,cheat shrugs,cheat rows.Shrugs increase almost every week.Yeah anybody can cheat a shrug.But that's not some beginner shit.They are better off getting the basics down first.And improving on them.Instead of jumping on a 5x5 and the next week a split then a summer abs routine to cut😂
Alex what's your opinion on stronglifts 5x5 for beginner program? sounds like it's hitting all your points regarding volume and weight increase
This is exactly right, additionally you expose yourself to greater risk of injury if your new to lifting and you push things. These injuries might not bother you too much when your young but they do catch up to you. I'm 50 y o and can testify to this being true.
Hey Alex I understand that you believe beginners should follow a full body program where you lift 3 times a week. I like living in the gym lifting everyday. Is there something you'd suggest for guys like me? Atm I use ppl and I've seen gains but I'm curious if I could do something more efficient where I can still go to the gym everyday
ChroneYo i split legs+back and upper body (excluding back since I do that on leg day with squats, deads and rows) in this way you could train 6 times a week by doing each muscle 3 times.
Looking good with that beard man, no homo
I used to go to the gym around 3 years ago for about a year and ive only just started going again and i hope im not too late to do this.
GREAT ADVICE to EVERYONE on any level of fitness!
But Alex your novice program is 3x a week, what if i enjoy going to the gym more than 3x a week? can i do accessory lifts on the other days like isolations (lateral raises, tricep extensions, curls etc)? Also I'm currently at 145 5x5 bench, 225 5x5 squat, and 285 5x5 deadlift and i've been running the PPL split pretty much ever since i started lifting a little over a year and a half ago. i think its time to change it up and start your novice program. i will report back and let you know if i lost any gains or made gains. thanks for all the great info Alex.
rohailab I don't understand how I can bench more than you but can't get even close on squat and deadlift... It's harsh. Literally I can bench like 150lbs for 8 reps but only squat 140lbs for 5, deadlift I'm doing like 220 for 5.
Kotally Savage You probally aren't training your squat and deadlift enough.
Big Lenny Junior I actually train legs more. Shoulder injury so couldn't train upperbody a month and half almost. When I first started I could naturally bench over double what I could squat and now they're like equal because My squat is going up faster and I can only train legs currently
Kotally Savage It just takes time man.
when I started I could bench 135lb but I couldn't squat that with proper form. Now I can deadlift almost double my bench.
Start out light and slowly add weight. Squat 3x a week and add 5lb each session and you'll be squatting big weight in no time:)
Big Lenny Junior 5lb each session 3 times a week? Lol nah that's not happening. I can't add 15lbs a week, I could add 5lbs a week thi
The beard is starting to look impressive! Are you on minox man? If so, are there any side effects? Looking to use it myself.
Been on it for 2 months. Only side effect I had was itchiness and dry skin for first two weeks, but then that went away. Also, my forearms and finger hair thickened up a bit (which I like). Eyebrow hair in the center grows much faster as well. Overall, I'm pretty much side effect free, but everyone responds differently to it.
AlphaDestiny Thanks! Thicker forearm hair is a welcome bonus. Will probably get on it.
I would highly recommend it. It costs no money at all and allows you to develop a beard that you would have never achieved naturally. Truly a revolutionary product. Also check out the minox beard spot there are tons of guys that will help you out there
Kiran Rajkumar yea bro try it out its so worth it! Im on month 3 nd got myself a full beard. And yes u can get dry skin but just put on some kind of oil or cream and ur good. And ull get a lot more bodyhair. Some get more some get less. I got a shit ton of hair. Like my eyebrows are connected to my hairline, my eyelashes are ridicilously long and I now gotta shave/trim my back which I never had to do. lmao
Lol nice. BEAR MODE GAINS!
What do you think about the 5-3-1 program? Do you think it lacks volume?
Alex, I have pain when pressed on the scapula. Do you think this could be related to training, anything you experienced/have an idea on possibly?
I think I get more gains when I have a higher percentage of protein in my diet. But than again I'm vegan so it is a bit harder than your standard diet to get protein. Even when I was in a caloric deficit, I got more gains because I was making sure I got enough protein.
Calmsine same for me man. although I'm vegetarian so it's a bit easier than a vegan to get protein.
It's not hard at all.
Calmsine ever heard of spirulina?
4:23 "keep it stupid, simple"
@alphadestiny what are your thoughts on the program: Stronglifts 5x5? Is it good for a complete novice? Thanks
Hey Alex I'm currently running smolovs squat program, I'm a novice lifter, I'm half way through the cycle and I'm seeing tremendous squat gains, should I bail out on the program now or should I keep going?