Strong Lifters Have WORSE Recovery!
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- Опубліковано 29 чер 2023
- Doing more work when recovering is already hard enough is backwards thinking. Strong lifters need QUALITY training.
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Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing. - Навчання та стиль
Thank you for the shout out brother! Asynchronous splits are overpowered when you’re really advanced - those extra recovery days make all the difference.
What I have found also is that they let you open up your program to more intense protocols and more total volume oddly enough
Asynchronous splits are a came changer for stronger lifters!! Making this slight shift has done so much for my recovery and you're absolutely right that you can punish the body more and actually get away with it. The whole blending thing is less of an issue so it makes sense.
@@AlexLeonidasif I'm doing 2 sets what kind of rep range would give me sufficient volume?
@@mr.everything0844 My guess is, it will depend on the exercise.
For example, people typically go heavier on compound lifts, like deadlifts for example, those tend to be in the 5 rep range, and it makes sense to go heavy since you want to try and maximally exhaust all muscle groups involved rather than going lighter on weights and reaching failure due to one specific muscle group failing before the others, which essentially bottlenecks your growth and overall progress.
On the flip side, for an isolation movement like bicep curls, it's better to lower the weight down and get in that 10 to 15 rep range so that you can spend more time under tension, and more time training close-to-failure. Worth noting that it's also less dangerous to go to fail on isolation exercises, especially if you're using a machine, compared to failing on a free-weight, multi-joint compound movement like the squat or deadlift.
bro think about IT! you get stronger as your body ADAPTS to stress and after a decade you ltierally become too strong for a human body, your body has almost over-adapted to stress and once it goes all out it naturally does need more time to recover, remember guys even in games the strongest of skills have the longest cooldowns
"The strongest of skills have the longest cooldowns"
Damn, I love what you wrote there!
@@AlexLeonidas Why don't you marry him, then? 😎
Epic post lol
There’s enchantments and armor sets for that
@@TheBcoolGuy LMFAO WHAT
I learned this the hard way unfortunately and got snapped. Suffered a L1-S1 Herniated Disc and dealing with relentless sciatica because of it. These last few months have been insanely painful, perhaps even more so mentally than physically. It was likely from heavy weighted leg raises (i have an insanely beefed core and was doing full rom leg raises with 25lbs +bodyweight while doing clean form and slow eccentrics) and possibly from RDL’s, it was chronic undercovering from my sessions, 2.5 months since the injury and 11 non-fat lbs lost mainly in the posterior chain due to maintaining my early intermediate recovery habits while being nearly advanced.
The result is I can’t even stand up straight and have wack posture, and I’ve lost all those core gains, as well as a ton of glute and spinal erector muscle, I will never need to learn this lesson again, recovery is THE MOST important thing outside the gym period. Stay in one piece fellas.
Dang man, I wish you the best in recovering from that. I suffered an l5 s1 herniation at 16(probably from pushing 5x5 too hard and having a terrible butt wink) and suffered through it for a good 2 years until it finally led to me being fully floor bound and I had to get a microdiscectomy. I still believe I could've fixed it myself but who knows. I had tried just about everything. If it makes you feel any better though-- all those gains will come right back. I'm 24 now and stronger & bigger than ever. Plus wounds are like wombs as Elliott Hulse says. These things make you stronger in the end and give you a new perspective on a lot of things.
I wish the best for you man. I also appreciate these comments. They help me along longevity in my natural journey.
@@SaturnReturnshow would you have fixed your herniated disc yourself?
@@schnoz6159 stapler💁🏻♀
Severe L4-5 over here dude. Stuart McGill is all Ihave to say, read back mechanic and watch his interviews. Loaded flexion is always an unnecessary risk.
I made the mistake of not resting enough and thinking more is better, I was stuck for so long (and had frequent minor injuries from overuse) until I started watching a lot of your videos, I'm so happy to be making progress again, although slow it adds up. This channel is an absolute blessing to natty lifters.
The points you made here are spot on. I find that trying to do one of my old push-pull-leg workouts from years ago is impossible with my current strength levels. Even an old upper/lower split focused around volume just destroys me now.
Same exp for me, I was overtrained for like 1 year (lol).
I realized I had to reduce VOLUME, but cannot give up intensity. I always train to failure even if it sucks but go lower on volume now and its fine, cut my sets 1/3 at least
Yup last 10 months tried deloading only every few months. Back to every 3rd week now. I liked training fresh
Leonidas got possessed by Mike Mentzer
Mentzer was right about a lot of concepts, don't agree with everything but I do like him.
One of the things I liked about your book was the emphasis on recovery sessions in between hard bouts. I do something similar with the use of light workouts. They both provide healing and enhance recovery from the really productive sessions, but since hypertrophy is a very forgiving endeavour they are also a decent hypertrophy stimulus in their own right.
Mike Mentzer comes to mind and how he trained about twice per week to avoid systemic fatigue. People get too caught up in recovering various muscles but lose sight of having only one nervous system.
exactly
Mike correct again.
Yes
Even indermiate lifters who train with high intensity and lower volume need more recovery days. I haven't been able to do push pull legs ever since I became one myself. Mentzer was decades ahead of his time and until the 4 set protocol is gone and everyone is doing 1-2 sets to failure, that status will remain.
i would love to see a part 2 where you go more in depth into the programming and what exact split you should do. I recently switched to an anterior posterior split so my back and legs won't overlap. I would love to see a video on good splits that don't overlap into the next week.
I’m an intermediate lifter and already feeling this, I’m no longer able to recover well from a PPL split. It was much easier when I was benching 80lbs to 135lbs or squatting 225lbs. Once you start lifting intermediate numbers it is just much more tiresome, I now follow a 5 day split but one of those days is an arm day so it doesn’t generate much fatigue. But still, my new arm days are much tiresome than my old upper body days. It is just much more taxing on the body.
Very true!
I agree that those arm days are more tiring than old upper days. I did 100 lbs skullcrusher/barbell curl for sets of 5-10 and it`s impossible to recover like before.
When I make it back to intermediate numbers, everything is more tiresome than before, even arm day 😂
@agrlklarkemirenpanda660 I can curl that, and I feel perfectly fine the next day. And before you ask, yes, I use as good of a technique as possible with as much control as possible. Maybe it is because muscle groups recover differently for different people.
@@IvanDraco01Yeah, I don’t think he means that he is totally beat up the next day but that even arm days are more taxing than your old upper body days when you were a newbie.
definitely would like a part 2, great content as always alex
4 day split is my favorite because when you’re going high intensity and getting stronger, those rest days are crucial and play a large role, think of em as grow days instead
What is your split bro
Awesome bro!
Youre really getting that OG look in your physique - not only are your muscles big and strong, but its very clear that they are also conditioned and resilient.
Appreciate you
Much love brother, muscle maturity is legit!!
So what if he pushes it in such an extreme direction that he behaves arrogantly.
Everything he says on this channel is given to you as the absolute truth and everyone has their own goals and they can be achieved in different ways
Maybe I'm picking on it, but it's a bit irritating, especially when I've been training myself for 10+ y and I can tell it's never black and white like he always putting it
@@UA-camChillZone This is not presented in absolute way at all. He however is 100% right that if you are natty, high intensity and recovery should be prioritized. I followed his advice and it works for me.
@@naughtiousmaximus7853To add on to that, Alex Leonidas’s whole channel is based against black and white thinking. He has incorporated so many training styles over the years and he is one of the most open-minded workout UA-camrs on the block.
I'm nowhere near that level yet, but I appreciate the heads-up for when I get there. Thanks Alex.
Great video! Would love a part 2 where you expain more about how you would program with examples.
Glad you brought up the training split differences. Always been a big fan of asynchronous splits. Training a muscle once every 4-6 days seems to be the sweet spot for strength/recovery 💪
That`s why i`m doing a 4 day bro split now.
@@agrlklarkemirenpanda660bro split is hated for no reason. For every scientific article which shows high frequency training is better, I can show you one article which says training splits don't show any significant difference.
Traps and shoulders looking mountainous💪🏽🔥. I love the intermediate to advance lifter content to help us break through the "lifetime intermediate" curse. Keep it up, and looking forward that part 2
Yeah, he is freaking insane there. And all over. But I am more taller so I win 😎
Hey man i just subscribed to your channel and i must say I’m happy that i found this channel. I’m about 20/25% under your lifts and i noticed just no progress anymore like my bench stayed at 295 for 6 months and i was benching 3 times a week with just a ton of extra volume like dumbell pressing flys dips but just not progress i started doing less and my bench is already at 305! I noticed your knowledge was the one i needed
Alex, you're an indispensable asset to the noble natty community; keep up the excellent work!
Representing the noble natty community is my great honor Tommi, thank you!!
💯 Since I want to be a natty for as long as I can. 36 and still natty. No TRT or anything
@@ryukirito2616 Double Ur age and No TRT and IT will BE an achievement
@@peterers3 I’ll keep that in mind! I’ll let you know in 36 years 🤣🤣🤣
Alex is the king of the nattys
Part 2 programming would be pretty dope. I'm still LOVING full body twice a week NH style.
Took too long to figure this out. And when I did, I felt crazy that nobody mentioned this. Thank you!
Definitely down for a part 2. I appreciate the enlightenment on this topic, and this stuff makes so much sense, but isn't something that most of us have thought about enough.
Definitely need a part two for programming details. I've been dealing with this recovery issue. Currently doing a 5 day HFFB split. I'm also interested in how many warm-up sets you include and what % you work up to per exercise with your 2 working set protocol.
Great content Alex!
Part 2 please!!
I’m stoked for my next training block as I won’t be doing more than 3 sets on any given exercise. Very excited to see how recovery improves, and therefore gains do as well.😊
You'll be shocked at the improved recovery! Just to say I never bothered going beyond 3 sets to get a 405 bench! And now it's only 2 sets.
One of your best videos yet! Need that part 2 for sure! 😁
Man I really mean it when I say
You are such a smart amazing man who keeps surprising me with these topics that I am sure nearly nobody talked about ( all my social media is science based training )
And yet find your lessons is what actually works
I was stuck in plateau since the science based volume advise on 10-20 weekly set and every influencer recommending 20 for each body part for nearly 2 fcking year
Until I watched your video
" do you really need 20 set ? "
Then I dropped from 18 weekly set to 8 Sets and focused on techniques and like magic my plateau breaks and start seeing good results again all thanks to you
P.S: I'm excited about the training templates video you were talking about pls upload it soon and Thank you ALOT 🔥🔥🔥⚔️⚔️
Hear ya loud and clear, sometimes it takes a full week for me to feel recovered. I’m lucky that I can hear my body when it speaks to me. I’m not gonna sit here and say that I don’t go hard when I shouldn’t, I do it a lot less. I fucking love where my training has settled, I love what it’s done to my physique. I currently rotate full body workouts between the landmine, the macebell, the smith machine and gymnastics rings. It keeps things fresh and interesting while still being scalable challenges. I love your channel, you great insight. Cheers!
I've been "deloading" for a little more than a week now and yet I don't feel recovered yet! I woke up today feeling like a slump and the first thing I see is this video! Such timings man, thanks for the very informative videos you share
You do need to eat enough, even though you're not training. At the very least sedentary maintenance.
@@TheBcoolGuya lot of people think they're eating enough but in fact they're not. Until you keep a log of what you eat for a week or so you won't really know.
relax man you aint that strong yet
i agree with everything you say ! a year ago i introduced one extra rest day, so i only train every other day. additionally i also reduced my sets for some exercises without a negative impact or finally getting stronger on them. took me also very long to discover this for me..
“The harder you train the faster you grow but the harder you train the less time you can spend training “ Mike mentzer
Awesome video
Still a novice and this makes me appreciate my recovery!
I saw GVS do this in a video, don’t know if he went over it (hope he does), and I was literally about to research how this nameless split is used when I saw your video. Props to you Alex!
man you are a gem for the fitness industry as a guy who loves the sport especially when practiced naturally I try to draw inspiration from a guy like steve reeves who looked aesthetic AF , it's like naturals need to have high standards if they trully love their craft and are dedicated to it instead of making genetic excuses or some bs and this comes not only with intensity but the desire to search about things and experiment them for exemple I remember after 1 year of newbie gains my second year was a bit mediocre didnt gain more than 2 kgs and not much strenght although I was going to the gym 5/6 times a week but I confronted the issue , made research , read anatomy books and changed almost everything I realised I was doing wrong from recovery to diet to training and program and then the 3rd year I became a lot stronger and made a succesfull bulk , this is the journey it's not easy for most of us and it's challenging and that's the beauty of it for exemple I want to become a personal trainer I would feel like a fraud if I was to pop on gear skip the learning phase and look bigger and more jacked than guys like you while fucking up my health
Thank you for this wonderful commentary, you're on the right path and will go very far by continuing these strong habits.
Can't wait for part 2!
I feel the same when I really get my weighted calisthenics game. I used to do push pull days in a row, but then I realized with the intensity I could output it’s not feasible. I am also taking a strategy of less sets and more recovery days, and it has been working. Actually when you know you gonna do less sets, you push harder on these sets and I see progress that I didn’t see for couple months.
As a late intermediate, I've always been training high volume. Mainly rocking an ULUL/Arms split. But as you've stated I always feel like I'm on the edge of recovery. It brought me a great physique but I was not sure if the gains were just slow because of the training experience or if I was pushing it too hard. I remember a couple months ago doing a 3x full body split for 2 weeks since I was really busy that week, and my strength shot up during those workouts. But the overall accumulated sets to failure where lower, so I assumed it would do wonders for strength but less so for the hyperthrophy side. Now it's all coming together. Thanks for the insight once again Alex.
Recently came to the conclusion that 6 sets to failure per muscle group per session is about the max I’ll go to as well
1 set is all that is required. You are grossly overtrained
@@Chadlifter If you can’t do more than one set to failure without being overtrained you have horrendous work capacity…
@@Chadlifter Mike mentzer got another one lol
@@shadow-ht5gkeasiest way to loose track of progressive overload
just go to failure on the last set
@@Chadlifterhahahahaha
11:26 man this hits too close to home. As I realized I wasnt training hard enough, I kinda changed things up. But what I didnt think of was the recovery. I am doing legs right after a heavy back day and now that I got stronger, I have serious issues with my performance and recovery on leg day. It even got me to the point where I kinda cramp up in my lats, even after the session is finished. Such a stupid mistake.
I really appreciate your content because you identify the problem some people experience and guide us out of it! Thank you man :)
thank you alex, as informative as ever
I got the feeling that it is more important to get some really good sessions, than giving all sessions your best. After having recovery issues I will give this a try and do more easy sessions and when I feel really strong I go really hard. It is a little bit of a mindset problem, because I am still scared that I will get complacent with this approach and not train enough.
I really need to check out that Chest Crusher. Great vid too!
Wow as soon as you were talking about 2 sets I immediately thought to jordan Peters training style glad to hear your clued up on the UK mass monster
This is exactly what I went through. This gets even worse when you have start to have real life responsibilities (job, wife, house, kids, etc). I settled on a Push, Legs, Pull once a week and have never felt more recovered and more motivated to train. Throw in a little extra volume to make up for the lack of frequency and mix things up a little to prevent boredom.
If I had better recovery and less responsibilities, I'd probably do PPL every 5th day as alex is suggesting.
Perfect timing. I needed this
Enjoy your enhanced recovery!
We definitely want a part 2!
I want to welcome you Alex and thank you, for basically describing my training style for the last 3 or so years. I realized this immediately that recovery was paramount to achieving sustainable growth over time, as it was never going to happen quickly. There used to be something called a fortnight, which is 2 weeks, or 14 days. I basically ran through 6 workouts during that time, 3 a week with 1 day of running and 1 day of biking plus 2 full rest days. I am on my first 10+ days of continuous non training and I’m building muscle from all the rest and lack of added fatigue. This is how Goku said to train when he came out of the time chamber before the Cell Games. I’m losing weight but actually look bigger than when I was damn near 30lbs heavier a few years ago. I enjoyed this video so I don’t feel I have to make one describing what I’ve done since this is basically it. It was actually playing Destiny and playing Titan that brought me to that realization through my play style of using a bubble and high health to lay the smack down. Before I took lifting seriously, I took running and stretching seriously, then used lifting to enhance that through weighted eccentric and concentric movements. I just need to be the best version of myself and no more. When your fat and overweight you can flex and suck in your gut to see what it could be. Training, like Goku, gets you to a point where you are always in Super Saiyan form. You no longer need to strain to maintain the form you had when flexing at your weakest. Your limitations now are unknown and can only stand to hurt you or someone else so you just keep calm and carry on for the love of the game. Marveling and wondering if it was worth it and if it is wise to continue since past success doesn’t guarantee future success in a game with needed caution when undertaking. That’s Irony for you. Cheers
Too true! I kept on trying to do my old volume numbers with higher intensity and more weight, it just doesn’t work. Especially when incorporating more volume for smaller muscle groups overall CNS and work capacity becomes taxed.
I dropped my per session muscle group volume down and spread it throughout the week and feel so much better!
Would love another video about programming for this.
Any tips for shoulder pain from pull-ups? I stopped doing pull-ups due to having shoulder pain at the bottom part of the pull-ups.
Love your content as always, keep it up \m/.
Rotate grips on a frequent basis, favor ring pullups, and do daily dead hangs to build tissue capacity.
@@AlexLeonidas thanks
Part 2 needed for sure!
I’ve got to thank you personally @Alex!
My twins were born in 2017 (plus also had a toddler) and having trained since 2007, there was no way I could give up training, but at the same time I could not go to the gym 3-4 times a week anymore!
I watched a lot of your videos around training full body twice a week around 2017 and adopted twice a week FB. Six years later, 95% of my training is FB twice a week, which I’ve managed to keep consistent and continued to gradually gain! I don’t have much time and the recovery but can’t give up weight training ever, it will be torture for my mental health!
I was even able to utilise conjugate following your advice and my lifts went up well!
Definitely give twice a week full body a go if you fall in this category. Weight lifting is even more important once you are 30+.
Alex, honestly, best UA-cam channel (only one I’m subscribed to) out there! Keeping it real and keep up the good work. Thank you my brother!
What about the antagonist training split? I feel that has been pretty good on recovery because the shoulders and arms days aren't as systemically fatiguing, you can even add legs to the shoulders arms and then rest between
Alex bro you look amazing. I'm a late novice and you're a legit inspiration to me. Hope I can get even half as big in 10 years or so
A part two would be awesome. Also, how do you feel about active recovery days? As opposed to taking full days off in between sessions?
A really big natural bodybuilder from my country is a huge fan of training 2 days and then taking 1 rest day. Since my cut I noticed that my recovery isn't the same as it was and training to failure I can't handle as much volume as I'm used to. Gonna switch to an UL split and alternate the focus of each training day.
Great video Alex!
Been doing an UL asynchronous split and gains have been great. 6 workouts, but only working out 4 days a week, so I only bench (for instance) 2 out of every 3 weeks. Additionally, I run it as Heavy/Light/Medium, within the "week" and across "weeks" (inspired by Fazlifts, so there are HLM workouts in the week, but there are also HLM weeks), so I only do a 3rep bench (heavy) about once a month, meaning I can recover so much better and have so many more opportunities to grow between my 3rep attempts. Just hit 135kg for 3 on bench and my deadlifts are closing in on 6 plates. Is it complicated? yes, but its working.
I independently came to the exact same split, volumes, and general training style as you… with the exact same reasoning. And I am enhanced these days. That hasn’t changed the problems discussed - it just allowed me to run up to higher numbers before the problems set in. I ran into the EXACT same issues. 3on1off would always lead to me completely shitting the bed on the 3rd session after 3-4 rotations. I’m talking situations where I’d get 1-2 reps with weights I got 10 reps with last time. Push/Pull/Off/Legs/Off completely solved the issue. I’ve found, in some cases, I actually do better with just one set per exercise as well (lower body compounds, mainly). On paper, most people think it looks like “nothing”, but I don’t do more than 4 sets of quads every 5 days when I’m at my strongest. For reference, I am a six plate high bar squatter (for reps) and have since run up my hack squat over 7pps. I had to completely remove standard free weight squats, flat bench, and deadlift in exchange for hacks/pendulums, steeper inclines or deep stretch machine variations, and RDLs. I actually got to the point where barbell RDLs were unrecoverable, too (650lbs x6). I replaced those with machine “reach” RDLs but now I’m experimenting with good mornings due to a bicep injury. Good stuff here, Alex. I binged two hours of your content today and found myself agreeing with just about every point made.
6 months back into lifting, and thanks, you’ve helped me a lot. Just benched 315 today. Felt amazing. since I started back I’m down 20 lbs. 405 is next.
Let's go man. I just benched 305 for a double PAUSED today. Going for the 315 next thursday and hopefully benching 335+ by the end of the year.
Alex, I just started watching your channel. Thanks for the great content. I wish we had influencers like you, Bromley and Dr Mike from Renaissance years ago as voices of reason and knowledge instead of the old bodybuilding mags.
Thanks Alex!
A dive into the programming side of things would be great !
Yep. Larsen Press for me was/is a tool for fatigue management (lower back) as much as it was/is being a tougher bench variation.
When I got up to my 605 conventional deadlift I was only doing legs every 5-8 sometimes 10 days. It seemed very against the grain but I felt it was working. I was Training very hard and being sore until the day of or before the workout. Was making good progress.
As opposed to training legs 2x week which used to be typical.
Now I’ve been getting more cardio/steps in and have lost 20lbs and feel I can increase the frequency again
Hey Alex! Have you considered making a video dedicated to the chest krusher and the benefits you've been experiencing?
@Alexleonidas every since I've been doing full body 2x week recovery has been on point and hitting all time PRS training at home better then when I trained at the gym thanks man for all the advice
Thanks! Exactly!!
Hey Alex, I'd love to see a follow up to this video where you elaborate more on programming and why a 20 set per muscle per week wouldn't be advantageous for advanced lifters recovery. I have personally based every program I have run for myself on these 20 set studies and while I have seen results from this, I have also really started to notice my recovery getting worse as time has gone on. I think discourse on comparing the science based evidence with what works for advanced natural lifters is really important because for a long time I was just getting in my 1g per pound of protein in and didn't even consider bulking because the research said that bulking just made you fat, but when I did bulk even just a bit more I really started to notice a difference in my progress as the gym. Anyways I'd love to hear more of your thoughts on more advanced programming and your thoughts on science based training in general. Thanks!
Cool video. I've been doing upper body, off, legs, off, off then full-body, off then sprints on last day. 1-2 sets each exercise. I bike a bit, jog once a week just 5k, walk a lot( 10-20k steps daily)Manuel labour's job too. Still might have to scale back...
That’s why I always train with recovery in mind. Never training legs a day after I just worked my back and especially that I back squat frequently. Even opting for chest supported rows over bent rows because I need my spinal erectors to recover for when I do squats and deadlifts again.
Thanks for this, I don’t even consider myself an intermediate lifter nor do I actually lift really heavy. It took me a year and some change to realize how important recovery is and how much I suck at it. I used to shoot for 15 sets per muscle group per week and could never actually recover and changing to even like 10ish a week on a 4 day upper lower has made me see gains. My recovery was so bad I thought it took 2 months to realistically move up 5 pounds on a lift.
I've switched to a more high-intensity/low-volume/frequency. I used to do 12 sets per body (mainly upper), but now I dropped down to 6 sets per muscle group. Even some pro-natural bodybuilders train this way. Anyways, I do a 4-day modified bro-split (Mondays, Wednesdays, Fridays, and Saturdays). So on Monday, I do Chest/Shoulders, on Wednesday, I do Back/Traps/Forearms, on Friday I do Triceps/Biceps, and then on Saturday I do Legs/Calves/Abs. I also don't have much exercise selection since I have a home gym and so I'm basically stuck with doing the basics. It also works better this way since those big lifts are quite fatiguing.
Nice. Similar to what I've done.
How many sets/week for arms? Some say they are a small muscle so can be hit with higher volume and some say they are extremely fast twitch like the chest so very low volume is better.
Bro this channel is so slept on
Part 2 pls this is so interesting
I've recently hit this stage... Was a hard dose of reality and not being ready to accept it; ended up being forced to refrain from training for two weeks. Saw the signs and ignored them... Definitely don't do that.
Another excellent video ! I would also suggest that the same recovery requirements are needed when you age . You won't recover like you did when you were in your 20s compared to late 30s .
Just because you've rested 'x' amount of days doesn't mean you've recovered. Listen to your body.
Last december I took a 2 week break from the gym to focus on exams and expected my strength to be down a bit. First thing I did was pullups and hit a pr of 7 reps when I had been stuck on 6 for the past 2-3 months. Prior to the break I was working out everyday and not giving myself enough time to recover which the break made clear to me.
Same. Had exams for uni. Took a two week break and my bench went up 7kg within the first two weeks of my summer holidays. I think recovery is a big driver for strength. During semester my sessions had too much blending and interfered with recovery. At one point I was doing 25 weekly working sets training hard to a point I couldn’t sleep
Hey, Alex! Thank you for all your great content out there. I am currently a beginner, and am interested in, when to change my current PPL split for something different, i.e. when do you become intermediate/advanced and what should you do when you do it?
hey alex, i've been watching your vids for a long and i gotta tell you, im loving the insane back growth, i especially love how well developed your traps are looking. i gotta ask, if one wanted to, could he develop his upper back like the way you did through super wide pull ups alone? i know you hate minimalist training, but im still curious. keep up with the vids! thanks!
Because wide grip pullups are so difficult, yes doing them alone would grow your upper back but I still would never recommend this as the risk of injury is higher. Why not include chest expander pull-aparts and inverted rows? A set of gymnastic rings can also change your life.
Try Old School Alex method, chin ups and pendlay rows. Basically bulletproof combo.
@@AlexLeonidas thank you for taking your time to answer my question, i really appreciate it
Hi Alex, I noticed your wide grip pull-up technique was a bit different on some of the heavier attempts and would appreciate it if you could explain the benefits and differences between the two techniques (full dead hang and less tight back vs active scaps and keeping the back tight) thanks!
Alex, do you know how a wrist sprain could effect future training?
Your discipline is next level 💪
Thank you Sir, I do my best! 💪
my head hurts from so much info, I will repeat the video
I’m debating to myself right now about tomorrow. My elbows and knees.
My nervous system has been awesome though. I had to do some soul-searchin to fix some stress i didn’t need.
Watched the Bench off vs Jeff Nippard yesterday….Goated Video ❤ this year is one of the best of my life … I discovered all natural channels and fall in love again…with lifting heavy 😂
THANKS to NH,GVS,BOM,Natty Life,Alex and maybe some more 😰❤
Love this style of training, I don’t exceed over 4-8 sets/muscle group per session anymore and gains have been so much better.
Isn't it wonderful!? Way less time wasted and the workouts are super effective.
what is the frequency?
Love this. Reckon it’s ideal/applicable doing this method in a bro split ? 2 sets of 6 exercises since I do 12 sets per week of major muscles
Definitely makes sense. I'm still a novice lifter and can consistently go hard 4-5 times per week for 6-7 weeks before I feel high fatigue and require a deload.
On your argument of junk volume - I definitely feel like I've been wasting time doing too many different exercises, when I should focus on less, but go harder on them. Thanks for the educational videos.
I'd love a part 2
This is exactly how I figured out how to train following your advice for the past year. 12 weekly sets for each muscle group, sometimes 2 sets of 7 as long as I know I’ll get 5 effective reps and hit near failure on the 7th rep and have 96 hours rest using a 10 day split (training every muscle twice every 10 days) between sessions ran for the same muscles. Way stronger and fresh every session
Our brains work the same way. I wrote down my split push pull off legs off and repeat
Ty Alex really needed that one honestly. I LOVE my ppl split but given that I can't "hear" my body telling me that its sore and tired af I kept pushing and got elbow tendonitis back. What split sre you running/suggesting then? An upper lower? I didnt understand that from your video. Good job as usual chad!
This reminds me. The "Bro" split, although commonly shamed by most lifters, was something used often by the top lifters and bodybuilders- since they needed more recovery. Im just guessing tho. I dont know if this was the case.
But for most beginners a high volume PPL is the best thing you can do. If you dont have intermediate strength yet, you will have super quick recovery times. PPL trains consistency and routine, which is much needed for beginner lifters.
The first 20 seconds was so on point. Must go viral
as someone who is still weak ,i LOVE deadlifts ,but i can already see ,as i get stronger i will have to lower volume/ shift more so toward sldl/good mornings for hypertrophy work.
Eventually, it's practically unavoidable unless you have Godly deadlift leverages! I would have burnt out a long time ago were it not for Good Mornings.
I'm aware bodyweight and height is important however I'm wondering what numbers do deadlifts become poor? I'm currently at 163kg for a double at 5'10 79kg.
Yeah. I have to be wary of this. I've added more work to my routine with this newly started bulk, and it's no use if I can't recover from it. I'm not at that level yet, where you are, but I get it. I can see where it's going. I might scale back the number of sets, because it is a lot. Idk. I was extremely sore in my entire body, especially back and legs, going into this bulk at the start of the week (it's now saturday) and I'm still sore there. It's deadlift day tomorrow, and I don't know if I can perform yet. I must've worked harder than I realised towards the end of my bulk. On wednesday, I wasn't able to do a single set of rows up to the standard of my cutting performance, even. It felt like I had just trained them yesterday, but I hadn't done ANY lifting for over a week. Guess I ate too little during that time, didn't recover, just kinda maintained the soreness. Oh well. Another weak back workout, then a solid press-type workout, then hopefully the back workout will be normal again.
Definitely want you to delve into the programming side of things if youre doing a part two man.
Hey Alex, do you ever plan on going back to fullbody? And curious if you would approach it the same way for hypertrophy.
A similar template but different exercises, would use the 2 sets approach, with more autoregulated rest days. I would 100% go back, but right now I'm enjoying splitting the muscles. I did full body for most of lifting journey.
Hey man, great stuff. I have a question about your high quality only training: us normies have bad days sometimes. When having a sub par day and unable to accumulate significant reps approaching failure within only 2 sets, would you drop the weight, add a set, or do nothing?
Coincidentally I will be going for a different style of training than my usual upper/lower my next block. I'll be training a low volume full body 3 times a week, with zone 2 running added on 3 of these rest days.
Gold gold gold. This dude gets smarter every video. Nothing beats personal experience
Hey man, whats your preferred feet stance on Good Mornings? I use a close stance, toes forward that hits mostly my hamstrings, but I don't know if I should widen it to increase carry over to squats and deadlifts. Thanks in advance man, you are a gold mine of truths.
Around shoulder width apart, I never go wide on Good Mornings. Better to change bars/strength curves than stances IMO.
Makes a lot a sense. Almost like total tonnage can be more trusted than sets x reps.