Always Train to Failure? (Q&A)
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- Опубліковано 28 чер 2024
- Should you train to failure on every set? Is heavy duty calisthenics effective? Is pausing the weighted stretch necessary for hypertrophy?
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0:00 Introduction
0:20 Pausing in the stretch?
2:37 Failure every set?
5:38 Wide grip pullup vs behind the neck?
7:17 How to progress on prisoner workouts?
10:35 Barbell Apparel - New Adapt Joggers
11:27 Uneven bench press fix?
13:44 Ribcage hurts on chest supported rows?
15:23 Adding chains to OHP for side delts?
17:39 Can Novices do Good Mornings instead of deadlifts?
19:33 Mentzer style calisthenics?
21:39 Skipping lat pulldowns?
23:26 Post more questions down below!
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.
#highintensity #heavyduty #mikementzer - Навчання та стиль
It came to me naturally as I was feeling burnt out going all out on every set. I increased volume a bit and decided that only my first set will be my top set and the next 2 will be drop in load and focus more on mmc and all that jazz and my progress has been crazy now. Just hit 46kg dumbbell shoulder press for 5 reps at 70kg bodyweight
Sheesh, you're one strong badass bro!!!! And paid your dues in terms of effort, for seasoned lifters like you, backing down the intensity ever so slightly is often a great move. Glad you're making progress again, that extra rep makes all the difference.
@@AlexLeonidas thank you, brother. Means a lot coming from you! 🙏🏻❤️
@@AlexLeonidas In my case, I gotta go balls deep bro
for a while at least
Ur shoulders must be fkn cannonballs dude, that is impressive.
that's insane, well done man
You should start making tier list videos. Like best exercises for certain muscles, most aesthetic muscles, etc.
Most definitely going to make my own, and let me tell you, it'll look very different from what average influencers are promoting.
@@AlexLeonidas Can't wait!!!
Yes. We NEED THIS
Tier list? Not many exercises are just “better then another”. I dont think alex would do this
@@AlexLeonidasThats a good thing!
These are still gold, I've been viewer of Alex since the birth of this channel and the knowledge is super high quality and ever evolving. Thank you for your help Alex!
Hey Alex can you bring back the " grow stubborn muscles part content " would like to see one on back muscles
I'm surprised I didn't cover back, will do!
@@AlexLeonidasHey Alex, one on the lower lats would be nice 😅
Especially calisthenics movements like the L-sit pull up :)
I did a 20 down push up workout with ProblemChildFitness. He insisted I did 20 push ups on the last set. It was one of the hardest sets I’ve ever performed, proven by the fact that I had chest doms for about a week afterwards
No junk volume with him 🤣
Btw we should do a down workout together soon!
I've learned so much from a hands on and visual aspect from so many gains u one the best no 💉 💊 jυιce jυѕт naтυral yoυ 🧠🤯&🏋️💪👏 🙌🫡💯
@@AlexLeonidasjust say the word brother
I love this type of content best, it's great to listen to while warming up or en route to the gym. Thanks for all you do, from a longtime fan.
really genuinely waiting for a QNA video from alex! thanks bro!
It's my pleasure Rajat, thank you for tuning in to this exclusive Q&A!
Very informative Q&A beyond obvious beginner topics. Loved this one man
the shredded QnAs are back! we will now that you are at deaths door when the chair comes in lol
Lmao you already know brother!!! Hopefully still standing by the end of the month 💀
Hey Alex I just wanted to say thank you for making that video last year on deficit handstand push-ups. I have grinding at them for about a year and I have been finally able to unlock that full range of motion. When I look at the videos of where I started vs where I am now. The shoulder gains are apparent. I cant wait to see how much bigger I can get with higher reps and more weight.
super interesting, love this Q&A, thank you !!
I love your videos so much brother keep posting quality content like this!
This looks like pure gold thnx alex
A great sweet spot I've found on training to failure, is going to 0-1 rir, resting for 5-10 breaths and then going for another set, rest pause/myo style.
It's brutal, but on lower frequencies/volumes can work like a charm. I've recently had to cut down my number of sessions due to work, and so upping the intensity of each session instead has kept the gains train going without fail
Bro How can i found out when im at0-1rir? Imo its hard in calisthenics e.g by pullups. Am i at 0-1rir when i cant do the Last rep in the set without good form or even with cheating there isnt more rep in?
@@Randyony You are at 0 when you fail a repetition despite trying your hardest.
If you reach that point and then do cheat reps, you are going beyond failure in a kind of dropset.
Hey Alex, I've heard you talk at lenght of the benefints of burpees workout for conditioning and work capacity, my question is: How do you program them to fit your strenght/hypertrophy training to get the benefits but without hindering recovery?
This! For example, if I were to do 100 burpees = 100 push ups, doesn't it affect all my push exercises the subsequent day?
Or is 0 push-up burpees the way to go?
Just try them out and see for yourself.
Personally I stick them at the end of my full body workout
Don't over think it. Just do it and find out.
I'm really glad you spoke about progressing on prisoner style workouts. I've been doing deficit 2 sec paused down pushups and they are brutal. Definitely can only do 15 down that way when i was doing 30 down regular, so you were right on the money, Alex! Gains have been great
Your video are very clean and clearr
Bro that MAG Inverted Row set-up looks awesome. Please post a tutorial on how to set it up I would appreciate it greatly
You should make a vid on which pull-up variations and back exercises to do for a COMPLETE back hypertrophy development if you're a CALISTHENICS athlete and have only a bar and/or rings at your disposal.
When you finish cutting, would love to see a bulking series
I think you are the best fitness youtuber
I definitely need to make a conscious effort to increase my reps in reserve on my heavy compounds. I only do 2 sets on most exercises, but I usually train to failure or at least momentarily muscular failure. I feel like at my stage of lifting, I need all the recovery/fatigue management I can get. When I was newer to lifting, I was able to do a tonne of volume to failure, but now (10 years total, past 4 years consistent) I build way too much fatigue because I'm stronger and my goals have changed slightly towards being stronger rather than just bigger. My chest pressing/dips strength plateaued at the end of my recent bulk, and even after a deload, the strength is down. I'm cutting for 4 weeks and will bulk again after, this time forcing myself to train smarter.
We need a video on the diet for this cut!
I've been watching your 'road to shred' videos lately. Have you ever considered training back with triceps and chest with biceps instead of a pure push/pull split? I believe Lee Haney was one of the first proponents of this. I've tried it and found out that my arms responded better by avoiding the overlap with the torso exercises, even when keeping the exercises, volume, and intensity the same. But I'm sure you've thought this through and would like to hear your take on the matter. Your channel is just great, I've been learning a lot!
Never thought about floor press for uneven bench that's smart
Hey Alex, you have been a big motivation for us natty community... keep the great work up... my question is that I have muscle imbalances in my left side pec, tricep, lats so should i ditch bilateral movements for a while ? what should be the strategy to even the odds?
17:05 i have noticed it too, but on the bench press. it made the j curve bar path harder with chains.
Can you show how you achieve that goon-like down lighting? The L sit chin b roll specifically always looks absolutely insane. Loving all of the content lately brother 👍🏽
That, is an influencer secret ;)
But really, low AF bodyfat is the way. Even with that same lighting, when I'm 10lbs heavier, the effect just isn't there.
See, I'm on my 9th week of all-failure training with 2 sets per exercise and a 6 day/week bodypart split. I'm feeling a lot of what you described, but not doing the big SBD trio helps me keep going. I'm kicking myself to stop being fat so my work capacity improves.
Alex please please please make more videos on naturally enchancee and how to run it , or westside conjugate accomodated for natty lifters who what strenght and size gains ❤️❤️much love brotha
Hey Alex
For the next Q&A: Thoughts on recomp for intermediate to early advanced lifters between 15-20% body fat?
Hey Alex, Love these Q&A vids ! what are your thoughts on novice lifters performing isolation exercises that require less stability and doing unilateral work
for example preferring Single arm (or both arms ) preacher curls as opposed to normal curls , cross body one arm hammer curls to normal ones .
Hey Alex, regarding the prisoner style workouts, what do you think about circuit style training, for example:
Pull Ups, Dips, inv. Rows, Push Ups
Or maybe splitting these up into Vertical and Horizontal for different days. Adding Arms and Core into the mix for extra gains?
These Circuits are also great for cardio / work capacity
Alex, your physique is totally amazing with one exception: neck, did you think about neck specialization period ?
Can you do a video about how to gain strenght in dips and pull ups? (like a program video)
Any plans on revamping your novice program with things you've learned over the past decade?
Love the progress, love the content. Keep it up!
word!!!
Real question Alex - what's your opinion on Front Squats vs Zercher Squats for leg hypertrophy?
I've also always had pain doing chest supported rows. The solution I've found is standing behind an incline bench, and laying your chest on the top of the bench. This way, your rib cage doesn't get squished, and also gives you the benefit of more ROM if you are using a barbell.
Can you do a full in-depth video on how you program?
Hey Alex, loving the content! I've been following you through your cut, and I'm a little confused on the maxing out. How often should I max out on weighted pull-ups if I'm chasing a high 1RM, and should I rotate to a different variation the next workout and do the same? Also, how would bulking or cutting affect this?
Yeaaaaaaaaaaah we at the buffet right now !!
What's your current training philosophy on the Yoke? As well as that, do you still train neck often? Appreciate your content
Did 20 bodyweight chinups. I am very happy🎉. Your chinup specialization>>>
Love your videos man, I really missed the QnAs!
About that: Is direct Tendon training a thing and if so, is it worth it?
I’ve looked into what people recommend doing and it seems like mostly a waste of time, with the exception of gymnastics/increasing flexibility. In planche, iron cross, etc due to the straight arm posture, the tendons will take on more stress especially when you consider that our natural tendency is to bend the arms slightly when bearing weight.
Similarly, if you work on gaining flexibility with weighted stretching as in training for the splits with weighted horse stance for example, then your tendons will be more stressed because you will be loading them close to their maximum lengthened position.
So I think that your tendons will be trained more if you load them close to their maximum muscle length, but I think it’s stupid to do some fancy new exercises to train your tendons if you just want to do normal bodybuilding movements since the tendons will get stronger along with the muscle and ligaments and bones.
@@jamesb46not intended for me but very good answer. Was scared of tearing my bicep doing heavy chin ups before, but since we Are natural the tendon to muscle strength is almost always in check. So no injury thus far
Thoughts on rice bucket training? Want to use it to grow my hands and forearms. Thanks brother
Hey Alex, been a fan for years :) I’m a late novice training mainly for aesthetics - do you think I should focus on incline bench rather than flat?
Hey Alex, Will you ever add Olympic Weightlifting lifts(cleans, jerks, snatches) in your workout regime? and also do you include jumping and sprinting based workouts in your routine?
yes sir
Any tips on how to fix neck/upper trap pain or train with it( have it from BJJ)? And mainly do you go to physio regularly and what's your opinion on them?
How is a Larsen press better than normal bench press in terms of chest growth. Doesn't leg drive simply add stability, increasing tension on the chest rather than taking it away?
Hey Alex, do you think youd personally benefit from using a mouthguard during your max effort sets? Might help you strain even harder
Hey Alex, you've answered a few of my questions before so here's another one.
Pursuing the maximilist philosophy in terms of bodybuilding and strength results, is it the answer for everyone?
After pursuing this for years I found I became a generally happier person when putting on muscle became just one of my goals in the realm of fitness.
What do you think? Psychologically speaking.
A lot of useful informations. Very good!
Alex, do you recommend going near technical or muscular failure? I imagine it depends on the exercise.
Btw. Thank you so much for your content, bro. Your wisdom and knowledge has been game changing for me :)
A discussion may be needed. Atlas just mentioned the pullover being the upper body squat. I hear different people say different stuff all the time
Just do both
How to increase reps on hard bodyweight exercises such as Handstand pushups and pull ups?
Hey Alex, for the chest expander am I able to giant set the pull apart, behind the neck side press, expander curls and single arm tricep extensions to get more work done quicker. It feels like im able to push to failure on all of these excercises in less time.
Aside from increasing calories and aiming for certain macros, are there any other specific approaches you take with nutrition for bulking in deference to digestive and overall health?
Thoughts on kneesovertoes style training complimentary to bodybuilding for long-term knee health?
So far the elbow pain solution has been working quite well for me but I haven’t found anything else similar for lower body.
A few questions which I'd love to hear your response to:
My wrist clicks/pops when at the lengethened part of the ROM on wrist curls (version with forearm on bench and a dumbbell
Can't tell if it's hypermobile or if I have a muscle imbalance causing it?
Would you say to use the resistance band techniques you have previously mentioned for your elbows on my wrists/shoulders/any other joint?
Whats your thoughts on isolation for the rotators, like the infraspinatus? I mean this muscle gives your Back more details and thickness, do you think its worth training them for more details and thickness?
In regards to to chains and the "Mini-Smith-Machine effect" smoothing out the bar curve: I kind of feel that way about weighted pull-ups. I'm not dropping as many reps as you'd expect from going weighted, which I assume is because the weight pulling me down naturally reduces swinging. I have to spend less time/energy in the bottom counteracting that and go up in more of a straight line
Hey Alex. What do you think about really short workouts everyday with 4 different days. For example one ring pushup dropset and one tricep dropset isolation after? Thanks in advance
What’s your take on atg specific movements like the atg split squat made popular by Ben Patrick as part of your hypertrophy training if you are satisfied by your leg size? Hence, upper body specific training will remain the same.
I have a question regarding your programs, do you have any new programs that include your current mode of thinking… or is there adjustments being made to the naturally enhanced program?
How would you recommend programming spinal flexion exercises like Jefferson curls? Do you like/utilize Jefferson curls at all?
Thoughts on variations? Whats a general guideline?
How many tricep variations did you use to grow your arms?
hi Alex, how to apply progressive overload on LIIT cardio like walking or power walking outdoors? what would you say about adding weight to the backpack instead of weighted vest?
I train every major movement pattern with max effort method and a back down set at 80%ish then rotating variations and I strain to the death every single session. The top 1-3 rep set and my back down amarap at 80% has been my meat n potatoes for years. Some supplemental compound after and then accessory work. I love my training most importantly.
How does one go about planning a longer term (6mths to 1yr) weightloss and lifting routine to retain as much muscle as possible after a runaway bulk as a late intermediate? Should one focus on more calisthenics to maintain volume and motivation? Should one get a coach when in that sort of position?
I'm now working from home with my office IN my home gym. With that in mind, would it be better for muscle and/or strength gains to take advantage of being out there all day too use much higher rest times between sets?
What are your thoughts on K Boges style of calisthenics where it's high frequency with moderate volume (a daily of 1-3 sets) on push pull leg variations? Is it good for building muscle?
Alex you should try the Helms row if chest support hurts your rib cage. It seems like a good fix
Definitely a better alternative for me, thanks Dante
I wanna add something for scaling down workouts: If adding an entire set at the end is too much (maybe going from a 20 down to a 21 down) and you are already low on rest time, you can always repeat other sets to add volume. Maybe you do a set of 20 and then you start a real 20 down, or you repeat two times sets like the 15, 10 or 5. It makes it more incremental but still challenging.
Hey Alex, when cutting as an advanced lifter would it be a good idea to drop all volume to maintenance?
We will likely not grow any muscle during the cut and this will limit fatigue which in turn could lead for the opportunity to improve on other area's (work capacity, cardio, skill work).
If we follow the philosophy of the RP guys this could also help with desensitizing for volume.
Would there be any real downsides for keeping your volume on maintenance for longer periods on a cut?
How do you maintain your legs now on the road to shredded i have seen you squat yet on this ongoing series
that shirt in the promo screams suburban dad and im here for it
alex plz link the background music at 2:56 is so good and still i cant find anywhere
Alex! What's your experience or opinion about ''priming the CNS'' with a load of 110 - 120 % for 1 rep followed by the work-sets?
Same on the damn ribcage with chest supported rows. are pendlays with a slow eccentric a good variation?
Hi alex, has your opinion changed on nucleus overload? Would you still recommended it and would doing one muscle group for a month on nucleus overload be too high?
Hey Alex - Recently, I have been doing more bent over barbell rows and I find that when I use a supinated grip, I feel way less stress on my lower back. Will using this grip diminish the upper back stimulus?
Can you make a video on recovering from injuries, like partial rotator cuff tears, or herniated discs? Like if you can ever go heavy again? I’m 22 and I screwed up a bunch of my joints as a newbie
Training to failure got me kiltie injuries and it's the reason I am out of the gym for worst 2 years hopping to return soon🤞🏼
Hey Alex, any thought on rotating only squats for max effort lower? followed by 3x3 deads as the primary accessory. Secondary is the triple progression method good for 3x3 on intensity days?
Thanks man, love your vids
edit: i was thinking about 1rm squat then 3x1@90% then 3x3 dead variation utilising triple progression.
Hey Alex I’m wondering what your thoughts are on doing “touch and go” deadlifts where I’m bouncing the weight a little at the bottom to get some extra reps in vs slowly lowering to the floor and kind of “resetting” between reps. If I’m able to get sets of 8 bouncing and sets of 4-5 without. Overall would you see this as beneficial? The bottom part of the deadlift is the most difficult but I also feel doesn’t build the majority of the muscle. Thanks!
Alex what do you think about doing EMOMS in general and when cutting to keep the same amount of volum on a big exercice like OHP to be able to keep a good volume and a good level of strenght at the same time without the fatigue that arrive at the middle of the set when we are in a caloric deficit wich include less energy available in the set…
I’m talking about things like 10D2 or 3 so for those who don’t know what EMOM is, its basically means Every Minutes On the Minute.
So for 10D2 we do 2 rep per minutes for 10 minutes, this way we get 20 reps and the intensity can be hard on those 20 reps.
Soutien à toi Alex depuis la France💪🏼
Do you still do direct neck work? I noticed that your neck shrunk since the last time I have been on this channel, however that is probably because of the caloric deficit? If you are in a cut, are neck muscles hard to maintain?
Haven't been this early in a while, Hello Alex! I really love doing dips but I've found that I can't do them for more than a few months at a time because my pec tendons start to hurt, any advice on that?
Hello Lajos, thank you for stopping by so early! I hope you love this Q&A.
How to deal with knee pain? Muscle lengthening of the quad is obviously good for hypertrophy and for the knee joint, however, how can I avoid sometimes getting patella tendonitis despite also being able to do things like deep sissy squats sometimes when pain is not occuring?
I train a pull , push and leg movement everyday. For muscle growth is it more beneficial to choose maybe Monday, Wednesday and Friday to train to failure rather than training to faliure everyday. And have the other days be more suboptimal ie not pushing close to failure ?
Do you think there are any benefits in going above roughly 12-15 percent bodyfat for muscle gain?
Have you tried the v squat machine before? If so then how do you find it compare to the hack squat and which one do you find you can lift more weight in?
Hey Alex, I train neck flexion 4-5 times a week and I hit failure on virtually every set - my thinking is it's a small postural muscle so it can handle the stimulus. What are your thoughts on this? Greeting from Bulgaria!
Tips to grow bench press impressively
Is it possible to progress on Squat Bench and Deadlift at the same time or does 1 of the 3 need to get compromised? If so, how should the workouts be programmed?
can sideways extensions be done twice a week as main triceps builder after compounds? I train at home and don't have access to cable. For extensions i alternate between dumbbells and ez bar
Even after years of training I still am kind of bad at gaging RIR. I feel like factors like sleep, life stress and so forth can create quite the variation in reps even with standardized technique. So most of the time I go for 1-0 RIR because then I am sure I have done enough. How do you manage RIR Alex? Any tips?
I'm new to lifting and dieting. I was wondering what is everyone's thoughts on carbs on non lifting days? I've heard people make the argument that carbs or at least higher carbs aren't necessary on rest days. I was also wondering if I'm consuming enough fat. I weigh 175lbs and I'm 5'8. My usual macros for maintenance is 2,200-2,300 cals 150-160p, 220-270c, and 60-80f. I'd appreciate feedback of any kind!
In my push workouts I'm doing a behind the neck OHP and paused ring dips and for my third (upper chest) focused press I've been doing decline ring push-ups. However my upper chest growth has been minimal compared to the rest of my chest. What upper chest focused pressing exercise(s) do you recommend when I don't want to stop dipping or OHP?