Small Progress = BIG Gains!
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- Опубліковано 6 жов 2024
- The long term path is the ONLY way we can justify "slow" progress. And there's nothing wrong with that.
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Disclaimer: AlphaDestiny 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. AlphaDestiny 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 death.
#Bodybuilding #Strength #Musclegain - Навчання та стиль
,,If you are not going to quit,why are you worrying about slow progress?" Damn,this is a good point
because most are actually going to quit
Is this only about strength gains??
@@mayankshuklla2251 No,it's not only about strenght gains.Genetics is very diverse.You can gain strenght/size slowly,maybe even both at the same time.Also,the more advanced you are the slower the process will be.
I want to train for the rest of my life.
Bingo!
Amen brother
same
@@Wo1fLarsen facts
Just enjoy your physique and make slow and steady gainz.After all you should always be working out for your health.
Injury prevention is key
I love when AlphaDestiny says "Heck" to emphasize a point.
I hate the fact that he has to censor himself to appease UA-cam's algorithm. Who says "heck" IRL, nobody I know.
Heck, I didn't even pay attention to that !
Guys who used to watch alex in his bear mode italian phase remember the old youtube world😔
Heck!.....I like it too!
True
Some people have never had to grind for XP in an RPG and it shows.
lol
Word!! Lmao
Remember the grind to a 99 in osrs boys
Angus Roe WL haha road to 99 strength irl 😎
Great freaking example lmaoooo.
“Most people will never reach level 100!!!” - someone who’s still at level 12 on the first dungeon
Slow progression its actually a blessing in disguise. On One hand, it forces you to perfect your programing, on the other hand it forces you to accept love yourself
Not to mention if it takes longer to reach your full potential, you get the satisfaction of PRs for longer before they're eventually (pretty much) impossible to come by
There was this old guy in my city that benched 110 kg being 75 yrs old, lifted his whole life, he died a couple years ago.
I have been training my ass off for 33 years and will never stop. I turn 50 in October and still move huge numbers.
That's awesome!
@@bucco488 thank you! Have a look at my channel 💪
@@safathletics Im about to show it to my dad who is 50 yrs old and trying to be healthy and fit. Your channel should motivate him. Keep Grinding💪
That's what's up!!!!
@@bucco488 Thank you! Always!
consistency is the key!
I’m a big fan. I’ve been your subscriber since your 4-digit Sub Count. Great content as always
That's serious, much love OG!!!
We gotta take him to 7 digits
Greg coming and saying: " all of you have trash genetics and will never get that pshysique" lol smh
"think of the physique you want... you will be lucky to get half that!" he actually says this. ya maybe if our standards are roided up bodybuilders
There is some truth to what he is saying. Genetics is the #1 factor for aesthetics
That doesnt mean You shouldnt workout and get the best body you can.
Also i know a guy with great numbers, But his muscle mass isnt anywhere near what you would expect listening to these ”strength=size” youtubers.
You can’t get the body you want. But you can still be the best that you can be
Greg: "I can do you it. Because I have AMAZING genetics"
@@burritodog3634 even with roids, you cannot :)
Consistently is key!
I plan on training seriously until I die. On my 50th birthday I want to still be able to pull 500 conventional and do a sub :55 100 free
Waking up to 18 mins of Alex on a Sunday... LESGOOOO
was wondering where the fck that "quack" comes from coz i had this video on other tab lol
I find that this principle generalises across disciplines; whether it's financial or engineering or fitness, compound interest is a real force of nature. Great video as always.
main takeaway from this video - patience is a really powerful thing, especially if you're trying to get stronger
Man Alex Imma be real honest you’re an inspiration. Your approach to lifting is classic yet scientific: not some research results but the application and advancement of the scientific method. You change the variables, take note of their effects, then adjust your overall training accordingly. This is basically the scientific method man, the core of science! You’re gonna find all sorts of success on this path bro!
Micro plates are so important especially if you're a female lifter & on certain exercises like the OHP. I owe all of my intermediate OHP gains to my 1.25 lb micro plates.
This video was made for me. I need to hear this once on a while.
Slow is the way to go... your joints, tendons, and ligaments will GREATLY THANK YOU.
“It’s not realistic for most people to get a 350 bench”
Come back after 10-15 years of hard, proper strength training. Gain some weight, and check back in.
We love that "quack" ! My kid is going to lough so hard. He might even listen to the content. And my wife is happy too.
Thank you so much Sir.
Lmao glad to hear that Aurélien! More quacks on the way.
I train for health. Looking good is an added benefit.
When you set aside the progress anxiety, training becomes way more fun. I'm so excited to get sessions started every time now 😏😁
Preach brother! Social media and the oversexualization of both genders has skewed our perception of what is “fit”. I can’t even do a two plate bench yet (like 210 on a good day) yet I fall into the trap of thinking I’m weak and small despite knowing that I’m fitter than 90% of the people my age. It makes progressing slow less attractive, because I want those “big and strong” results NOW, despite the fact that by comparison, I am big and strong, even if I’m not up to social media numbers
Dude, same. When I hit 315 squat for the first time I was like "man that ain't nothing, people on UA-cam doing 600" but I eventually realized how freaking amazing my progress was given I couldn't even deadlift 135 when I started!
Man you make the best content for true naturals to get the most out of lifting! Truly need more guys like you in the community to set a good example for the younger fellas. Keep up the great work Alex!
Alpha “time tested” Destiny
I (and I know many others) would love to see you do a collab and have a conversation with Derek from MPMD. You're both a wealth of knowledge.
Glad ur making this video, this is a subject that definitely should have more importance in the industry
Been training for 23 years.. just hit a bodyweight dip and OHP in the same week and now making almost newb gains due to smart programming and weight selection... Don't give up dudes 👌🏻
So linear progression is working for you again ?
@@theodrake2394 well a hybrid conjugate/linear method yes
damn son, this is the best channel in the game bro
Idk why listening to this during my workout hyped me up so much but every word you say is real shit. No bullshit just truth
Bro but he does hype me up for my workouts and shi he’s cool af wish he was my brother or something lol
As someone who lost nearly 200 lbs, I can attest to most of what you're saying about people who are not committed jumping into the fast-lane. Real development is a slow, steady game, where you build on what you've developed. It's not this 'OMG HE GOT RIPPED IN 2 MONTHS HOW DO I DO THAT' bullshit you see these IG morons pushing. There are some legit techniques for achieving rapid progress in a field, but those are the rare outliers rather than the norms.
The long-game is always where its at when it comes to succeeding at anything you do. And, as you've already established in earlier videos, maintenance as a natty is not difficult since your testosterone levels are in line with where your activity level will naturally fall, rather than elevated through a synthetic compound.
Funny how you when you mentioned progressing range of motion, kneesovertoesguy popped into my head and he's the example you used lol
Great video Alex. I would view this progression as “realistic” and “consistent” as opposed to slow! 👊🏻
i have been inconsistent over the years with training do to injuries and life.... im at that point where i have been training consistently over the course of a year, and I love my gains. I will never stop training.... biggest thing i have learned to OPTIMIZE YOUR T levels...... Stop fapping, stop drinking alcohol, get your diet right...and get your sleep right.... I look FOWARD to HARD intense days in the gym now and get ANGRY and ANXIOUS if i dont work out.... im assuming thats higher T levels..... also DO NOT FORGET TO WORK OUT LEGS..... Thanks Alex, glad to be part of your crew.
Have you thought about starting a Discord?
Finally a longer video! 🔥
Love this. I've been micro loading my bodyweight exercises by eating more. It's been going great.
Your beard looks very clean Alex
I’ve added 7kg (15lbs) to my bench over the last 6 months and half of that time was during a cut. It’s actually crazy gains when I think about it from the long term perspective. Thank you Alex, you’re the best on UA-cam and no one can tell me otherwise! 💪🏼
Yeah man. People talk about natty limits and don’t ever take the journey to reach and surpass their limits.
If you have 2-5 years of training experience, keep training. You have more to give
Hi Alex, greetings from England. Love your content. I found the fractional plates most useful for barbell overhead press. Of all the big lifts, this seems the most challenging to progress on.
Bruh, I am literally falling in a damn existential crisis if I quit working out for 1 day.. How could one actually quit all together🥵?
Unfortunate that we live in ADD society where most have no patience
Alex the goat act like I don't know
This is exactly what I needed man. Thank you so much! I failed my standing OHP PR attempt yesterday. Haven’t stopped thinking about it since. I was adding 10lbs.
You got this bro! OHP is a hard lift to make big jumps on, I can see why 10lbs was brutal.
I'm here for the long term brother, love your content
A half a year ago, I bench pressed 130kg. A month ago, I did 135kg, and felt very bad. After watching this video, I decoded to change my workout philosophy. Thanks!
Thank you for this video. Many people (myself included) needed to hear this in order to be brought back to reality. With the social media teeming with fake natties progressing crazy fast, we tend to feel like we're doing something wrong... while we should just focus on the long run and micro progressions like you stated. Cheers!
This is the shit I love to hear... Forever iron addict.!!!!
Alphadestiny is a legend! 💪🙏. Speaking facts!
My dude, you are so inspirational. Thank you..
The "infinite game": there is no end to the 'game', the goal is to just keep playing and improving. Credit to Simon Sinek
question for Alex and the group:
Age mid-30s
Standard bench press, two sessions per week, strength training, goal 225 lbs
I would say I'm an early intermediate lifter
Not interested in adding too much weight too quickly - limiting it to no more than +5 pounds when increasing weight. The question: Say I hit my target of 5 sets, 3 reps no problem. Do I increase the weight next session, or is there something to be said for "consolidating" strength by remaining at 5x3 for another session or two before putting on weight? Is there a middle ground of increasing volume first (e.g. go to 4x4 or 4x5) before increasing weight?
Basically, want to make sure I'm pushing myself if I hit the target comfortably (a point that Alex made in another video) without overdoing it/going too fast (in keeping with this excellent video)
Anyone who's got insight, please jump in.
Your videos are someting amazing..thanks for the uploads🤗
One of the best things about this lock down has been this - I normally focus on barbell press as my main press variations - since the gyms have been closed here in Ireland for the last 3 months - I bought heavy dumbells - as a result I have been forced to progress in an area that previously I used as a secondary movement
This has really thought me that I can make progression in areas that are lagging - rather then focus on trying to increase the barbell bench
I am 100% sure that when I get back to the gym and the barbell - that the big progression that I have made with dumbell will result in relatively big changes on the barbell
Its been a real eye opener to see how a forced change will result in big gains
I will be much more open to having a wider focus when I get back to the gym - whenever that is
But its been great physically and mentally to get this progression when progression with the bench has been so slow and taxing for the last number of years
Maan Alex you keeping it real out here!
Started watching this channel like 2 months ago. Made the craziest gains since. Both strength and size wise 💯
Hell yeah Sanchit!! I'm really glad to hear that.
Keep crushing it 💯
Consistency is the word, nice video Alex. Greetings from Brazil
This is so true! Great Video with great anecdotes / examples!
Obviously Alpha, micro tuning is the only way we can progress in strength natural especially when we get older, great example of this hidden secret of training, and you can make half pound plates or any pound out of chain and rope for loop , little secret if you can't find micro plates, great training thoughts ALPHA
Your content has been very helpful for me. It seems you are talking about things in great detail that very few, if any, in the fitness world are taking the time to go into. I think I hit the intermediate phase in my life on 4 separate occasions, and then regressed, because I didn't know how to mentally handle the significant reduction in the speed of progression.
Alex that beard is so aesthetic my dude
Aye I appreciate that man!
That lat spread at 0:18 is fucking sick
Word up homie!
I thought I was the only one who had the mentality of “I’m in no rush to make substantial progress because I’m doing this for life”.
So UA-cam is your main source of income? Great job Alex! I been subscribed a long time glad to see you at that point! Keep with good content
A little anecdote about training hard and fast vs long term consistency: I’ve trained SUPER hard for many times for a few months, and I always made great gains but burned out because I was always sore, exhausted, and it was unsustainable. When I finally committed to doing something rather than nothing no matter how “optimal” of a workout I could do that day, or how under my PR performances I’d be that day, I found I stacked up workouts consistently for 6 months and was in the best shape I’d been and couldn’t imagine quitting because it’s so ingrained in me. I’ve hit late intermediate numbers by working my ass off many times, but I always quit there and regress... slow progress is the way to go.
Only thing against microplates I have is that not every plate will be exactly the same. Alan Thrall made a vid on this years ago but for most people at a commercial gym they won't be using the same plates every time and a 45lb plate might actually be 44.5 or 45.2 as examples so it's hard to be consistent and make small jumps if you don't actually know the total weight. That said I can't wait to get my own gym and I already have micro plates.
Nice vid!
Literally was thinking about switching programs becuase the progress was getting slower, I needed that thanks alex.
What do u mean I wont gain an inch in 6 months. Mr Athlean Balls, said I will gain an inch in 22 days. xDDDDDDDDDDDDDD
Slow and steady boiiiiiiii!
Took your message of work capacity to heart and started nsuns 5/3/1 as it’s known to do just that. I went from doing an minimum of 20 sets a week for pressing to a new minimum of 51 sets. This is provided I don’t do any assistance work which obviously I will do. Looking forward to developing my work capacity even if I don’t see much in terms of weight added.
Big lifts - good stuff right here - thank you for sharing and looking forward to more - stay strong and keep at it - subbed for sure - thank you for being a source of inspiration and sharing info with us
Great content as always, your vids genuinely keep me thinking for days afterwards, rarely can say that about other fitness guys
Nah bro, I'm in this for life, if not the gym then calisthenics or some form of activity, but I can see myself doing this the rest of my life.
Im getting better....putting in the work without drugs...it takes a long ass time....this isnt a race 👁💪
45 years old here and started lifting 5 months ago after a 2 decade layoff. I had been trying to lift too heavy and was getting a lot of stuff tendon pain. Alex encouraged me to go slow and steady even at my age. I’m already married so I got no one to impress but myself really. I look better than I have in years so… gainz! Our guy said to use different techniques to use lighter weight to get the same effects of heavier and it’s helped the pain. Pause reps and focus on eccentric etc.
5:29 thought I had the video paused lmao good grinder
More like grindr
Great video mate! I'm 52 and no HRT yet but could be on the cards one day. Fractional plates yes 💯%!!
Training the next 20 years as serious as now? Probably not.
But quitting? Never.
I Train to enhance my Lifestyle and today where I moved together with My girlfriend I was able to prove this again, i had no problems with moving the furniture strength wise, but I realised that I definently have to do more GPP and Conditioning!
But I don‘t complain, I just found a new weakness to work on.
Slow and steady wins the race. That being said, those who rush tend to have sh%tty form and injure themselves unnecessarily. Fortunately most of us stop lifting with ego real quick
Yo Alex, having super fast gains is horrible IMO it's injury waiting to happen... It's always form going to shit OR steroids which means your muscles are growing but your tendons are not. Slow gains = NORMAL gains.
god bless people like you alex
Wish I started training when I was young. Didn’t start till I was 30
Thank you for this video. I had a very bad day today and dislocated my knee cap today in the gym (I'm fine now) on top of an already struggling chest day. I'm sort of a novice.
I will of course slow down once I reach 35 maybe 40. But I spent the first 20 years if my life overweight and I will never go back to that.
I also saw the video of the old man who works out at 90 years old and he claims it stopped his arthritis. Seeing what it does to some of my family members, I would rather spend every day working out than going through the pain they have to.
Very important video. Great points
I'm 69 and been weight training since age 14, but not with consistency through age 45-60 because the gains got really slow. It was a huge mistake. Been steady hittin it since then and I expect to drop dead in the gym. Hopefully have a few years left in me, but whatever it is, I'll be training. Believe it or not I can still see a gain here and there, even at this age. Gain being relative to where I started over at 60. I'll never be 25 again and that just has to be okay.
I'm at the end of the road with 28 years of training on my belt, i can't gain any more muscle no matter the effort but on the plus side its so easy to maintain what i got with bare minimum gym time and some times taking weeks off. The cherry on top is being accused of PED use by people half my age. (Yes i take as a compliment)
Natural training is way harder but you get to keep your gains for much longer and most importantly with truly good health not just appearance.
Consistency over time equals results
Get this man a Ted talk spot right now 🔥
So much wisdom in your vids
Make a smart plan, work the smart plan, enjoy the process, and life is good.
I believe this whole heartly
I couldn't get a 185ohp but I mini micro loaded with these small sand weight added to each side(they add 2lbd).
An boy when I hit 182lb ohp I freaked I was happy. Other people thought it was nothing "why am i happy for two pounds".
If only they know 🤣
9:48 The high row is the best upper back rowing variation ever created.
It's a great variation for sure
@@AlexLeonidas Try the towel hammer curl, it hits your biceps harder because of irridation. It’s strengthens your brachioradialis and brachialis also. Your crushing grip is trained. It also humbles you with the weight. The only thing you need to do is chin-ups and you have complete arm development, from the front. Also tricep dips and overhead db extenstions are all you need for tricep development. If you pump up with the dips, you prevent elbow pain when doing overhead work.
this is a lifelong journey to embark on, not a plane ticket to and back from gainsville
U have good genetics alex we as humans just like to overestimate what good is.
0:09 Hell yeah