I really want the best for you guys, the worst thing that can happen to a dedicated lifter is a serious injury. Do the best you can to avoid getting hurt and pay serious attention to how your body feels & programming. I STRONGLY recommend watching my injury management/mobility playlist videos ua-cam.com/play/PL5l-7FUPUdfVgpwdSaER38Vx-bntUftYW.html Cheers, and if you ever got snapped up please share your experiences down below. PS: In case some may be wondering, no I don't have any injuries atm. However I do see lots of fitness influencers getting hurt for things that could have easily been avoided. Don't let that be you.
Hey Alex just recently in the school holidays I had acumilated what is called post orgasmic illness syndrome which entails, temporary lower testosterone, no energy levels, instability, difficulty concentrating brain fog and severe adrenal fatigue alongside flue symptoms and it has gotten to the point were haven't been able to go to the gym for almost a month as a novice, additionally I might not be able to go back to school please help (nocturnal emissions are indicative of this although get them every day and the only possible cure in Australia is TRT this is making me very suicidal please help 😔).
Talking from my own experience with lower back stress and recently a similar case of jumper's knee... I can say that injuries or stress can come from many small factors which many youtube videos fail to mention. I'm talking about having a pelvic tilt, flat feet, weak glutes, flexibility and weaker core strength. All these factors, if neglected, can cause unnecesary stress for posture heavy exercises like Squatting, Deadlifts, Stiff Leg Deadlifts etc. I will explain below: 1) Having a pelvic tilt causes you to have more stress in your back while squatting. 2) Having weak glutes (from sitting a lot) prevents you to do a smooth push up movement and instead causes you to tilt a little with your back before you go up, which contribute to possible stress during Squatting and Deadlifts. 3) While Squatting, going too low to the ground (ass to grass) is slightly more stressful for your back, while going 90 degrees is more focused on your legs. I had to re-learn squatting because I was abusing the momemtum gain from ass to grass, and found out that the "proper" 90 degrees method was more difficult for me than going all the way. My legs weren't as strong as I thought. 4) Having a weaker core strength prevents you to have the stability needed to not break your posture during your exercises, which will cause stress on heavy weigths. 5) While squatting, check if your feet are in the correct width stance, and check if your knees go the same outwards angle as your feet. Having a stance that's less wide than a shoulder width stance causes more stress to be dealt to the lower back. 6) If you have a case of flat feet like me, squatting may eventually hurt your knees if you don't have the propper support for it. My brother suffers from knee pain for years and we recently discovered it's all because he has severe flat feet which changed the way he walks, stands and how his knees are positioned. 7) Muscle stiffness/shortening can be dangerous for flexible exercises like Stiff leg Deadlifts regarding your lower back if your harmstrings aren't flexible enough. I sit a lot due to my freelance profession which causes leg muscles to stiffen up and shrink shorter. Which makes the whole exercise very difficult to do properly without having your back compensate for you. 8) Not warming up or stretching before doing heavy exercises will have greater negative effects on your performance, safety and mobility. I hope this info may help some of you out there. Also, I'm not sure if this video was a well timed coincidence with my comment on your previous video or not. But I'm glad you wanted to adress it to your viewers again.
Never thought I'd ever hear these words coming from you. You definitely matured down the years. When you get in your thirties this is when you figure out that injuries heal at a slower rate than they did when you was a teenager. And you need to take care of yourself even more if you got a family as you can't afford to lose a job.
@@AlexLeonidas Hey man you need to create a Red Pill channel I'd subscribe 100 %. Been watching these a lot lately and the MGTOW community is growing exponentially. My favorite channels are Mr.Hate Vicious and Blackram313
Don’t ever take being injury free for granted. Only 20 years old and I have a partially separated ac joint from doing stupid training my first 2 years of lifting. Longevity is #1 !!
Not respecting active range of motion. For example if someone only has 15 degrees of active shoulder extension, then dips probably wouldn’t be advised. Also neglecting stability as it pertains to the shoulder ( neglecting the function of the serratus anterior and rotator cuff). Also I failed to realize the importance of thoracic and cervical rotation. Next, I wish I would’ve respected the concept of minimum effective dose, especially in a dose dependent industry . Those are just a few examples
This is so damn strange. Every time i go through some form of training set back, the perfect Alpha Destiny video gets uploaded. Not long ago I started feeling small, Alpha uploaded a video on appreciating you are big and look good. Then later on he posted a video on life/gym balance when I was going through a gym rat time. And this week a nagging rotator cuff injury has crept back after a year because of me not cutting down on pressing; behold Alex uploads an injury prevention video. I love your shit man!
Truth. I severely tore my labrum shoulder pressing when I was 21. Was out the game for almost 2 years legit (got surgery 9 months after the injury and a year til I felt "back"). I made a good recovery but have limitations and sometimes think to myself, if only I didn't go for that last rep. Stay safe bros!
NiinjaHD :D overhead dumbell pressing. In fact I was going higher rep (about 12). I was using a long adjustable bench, not the seat designed for pressing. I think this compromised my base/foundation. I ONLY used the seat always, but someone was using it. When I went up for the last rep, I lost control and the dumbell fell back on me. It was game over. But for what it's worth, my left shoulder capsule was always loose, and that's what also contributed to me losing balance. If you use the seat and have a spotter you'll be fine. And don't go to failure. Overhead dumbbell pressing is a phenomenal lift
@@Avraham.Eisenberg flipping the script is a great way to fight ego/selfishness. Onstead of doing what your doing with your mindset, think tp ypursepf that your ego is too important to be busted by premature injury. Eventually you will trash your ego, but for now use it as your weapon.
Strained my rotator after my first year of training because I would bench with flared elbows and not retract my scapular. Seemed a minor injury but it took me out of upper body training for 6 months and I am still troubled by my shoulder years later. Learn proper form before hammering an exercise
Awesome video, felt like you were speaking to me. I've been lifting for 20+ years as a natural and been snapped up a couple of times. Recently snapped my shoulder and I should've known better to skip shoulder workout since I felt a tweak the previous week. Gotta listen to your body.
Having a string core is Paramount to being lifelong injury free,relatively unknown youtuber Jason Robson has tremendous core strength ands never bin injured in 35 years inback. Very knowledge guy.
Another scientific fact about the healing process of the body, muscle strains or any damage to the body is usually repaired with scar tissue. It is the natural healing process of the body and scar tissue is inferior to the originial healthy tissue of the body. Scar tissue in your muscles can lead to chronic pain that will be with you for the rest of your life by the scar tissue impinging nerves and it will limit mobility and range of motion. That is why many people with acl tears, rotator cuff tears or any muscle strain will never get their original healthy function back.
My right shoulder has been a mess for about 6 years since I had radiation therapy for cancer in my neck and I've been lifting on and off always giving up after a few months at most because I got frustrated about not being able do presses the "right" way or do back squats at all because I could hold the bar. It's only in the last few months I finally started finding ways to work around it and while it's disappointing that it'll be a long time if ever before I can actually develop that shoulder but I'm not gonna risk making it worse or let it deter everything else. I ended up starting to squat with straps in lieu of a safety bar cause my gym doesn't have one and it's felt amazing to be able to do so again. If something doesn't work, make it work, but don't hurt yourself in the process.
I felt knee pain badly in squats and worked through it. Athlean X posted a video same day about knee pain and now I have improved my form by trying to sit back more on squat and keep my knees out on the way up as best as I can.
I'm natural and proud! I'm weak rn but I'm really motivated and will reach my goals in time and when I do there'll be no greater feeling than knowing you did it the hard way.
I was doing OHP and got bad lower back pain. I was doing 5x5. Then the next day I did deadlifts and almost went to snap city. I was like an exit away. I felt this crazy jolt down my left leg on literally the last rep of a 5x5. It hurt so bad I couldnt even walk for about 10 minutes. It was my lower back but it had somehow imobilized my left leg. Sitting down also hurt like crazy, all I could was lay down,shit is scary tho. I was dry from taking a long ass shit break before the last set, I think thats what it was combined with the slight lower back pain from the OHP from the day before. But for like 10 minutes I thought my lifting was over and almost immediately felt this crazy like sadness or depression. Stay safe fellas
One of the most things scares me first time when I joining the gym was injury! So completed Scott and athlean x channels in 5 days! Because I was scares to got injury! Now I am near to finish your channel too ! And other Jeff and the other Jeff channel in 10 days ! Injury it’s very bad ! Because I know my bones and muscle I had one in my life ! So I cares much about it
1year ago i trained to split my legs you know like van damme and one day i was impatient and tried too hard then my inner leg hurted and now always if im trying, the pain comes again and it gets worse even after a year. I guess i fkd it up, i wont be able to do a split like van damme ever. like you said, you wont be the same ever again, the entire game changes
What you said here is extremely true. Ive seen teens my age training their asses off with HORRIBLE FORM. And ghejd shoulder joints are now practically destroyed. You are 100% correct
Alex I’m so hyped to get done with this army training so I can get back in the gym. I’m going to start doing more research on which program I should start on because I wasn’t as informed when I started out.
Alex, I have to say that since Re-subscribing to you when you really started to get lean, your channel has become really great. Keep it up. I appreciate the content.
Every-time you feel like your muscle is hurting because it is TOO TIGHT, DO NOT TRAIN IT THAT DAY!!!! Stretch it the next day and train it 2 days later
I swear I found this channel too late. Go kart accident, never checked/fixed/stretched hip, was off balance to the left on the squats all 3 yrs and developed a right-side neck problem. Fixin' all year now
Hey Der Boi, what do you specifically want to know about the trap bar deadlift? I think I covered it nicely in this segment ua-cam.com/video/54Gc437_wPo/v-deo.html&t
Weird thing about my first real weightlifting injury is I just snapped something in my left elbow doing a bicep curl, but the physiotherapist cannot find anything wrong with me. I just get an audible "click" with any overhand pulling motion, and my elbow gets irritated really easily. Best advice I can give is just get elbow sleeves and wear them for everything. And the same for your Knees. And definitely use a Slingshot. I absolutely must use the slingshot due to very old unrelated shoulder injuries. I suppose that might have helped my overall attitude a bit, in your first month of training finding out that you're seriously F'd up from square one and need to do a whole bunch of extra work just to be competent at a basic lift means you learn early on to pay attention to limiting progress according to your joint conditions. After my first four months of training I stopped for about three months, my body was over stressed and healing connective tissue takes TIME! Starting off from a totally untrained lifter I'd say don't go over double your starting weight in the first year. If you start benching at 125lbs, you'll hit 250 reasonably quick, but then STOP and spend about 6 months on basic muscle maintenance (one moderate workout a week) before going higher. And you will go higher after the wait. Right now I'm 15 months in and my last Raw (no slingshot) bench check I passed 280lbs pretty easily, right now I'm adding 3lbs a week to my bench, hopefully finishing First Half 2019 at 310lbs, and then I'll take a month off (maintenance only in July). Forecast for year end is benching 400lbs but I know that's pushing it so we'll see. Theoretically adding 50% to my 1RM from 300lbs to 400lbs in six months should be well within safety margins but come Christmas and see how smoothly that progress actually happens.
I remember your new years resolution of cursing less which you did and recently you've been cursing a little more but totally within reason and you seem more honest, expressive, and yourself. As long as you're being yourself and not over the top idgaf if you swear. The expressiveness improves the information delivery better than when you hold back your passion.
Was going hard doing high bar squats a few years ago trying to beat a PR and I curved my back too much and my spine lit up with an intense pain. It was almost an audible pop it felt so loud. My back has never been the same since then but the pain is managaeble
I hear you man, I myself have long arms and I think I could get injured doing heavy weighted dips. Im finding Just sticking to bodyweight dips and paused dips will yield great results still.
Coolest Guy On The Internet I was doing them incorrectly with my back parallel to the floor instead of a 45 degree angle. I also have a bit of an anterior pelvic tilt which didn’t help matters either.
Yo alex, something i noticed watching your videos is that you are looking really healty, are you doing something different than before? Like what is your 'secret' to this
Thanks man, I've been paying serious attention to nutrition and I'm doing daily cardio so that helps. In 2018 I became ultra obsessed with health and have been experimenting ever since.
It's been 16 years and I still suffer from destroying my foot and ankle. I still can work hard but have ot be careful and immediately back off if that foot starts to hurt, otherwise if i try to push through it I'll be out for weeks,
@@Legenda20SLO it started as a sprain during a football game. I kept playing during the game and as my ankle swole things got worse. I got my leg rolled on and the muscles were already so swole and tight the muscle pulled away from the bones on the top of my foot in a few places and chipped the bone. Ended up with a severely sprained ankle and multiple fractures on top of my foot. My ankle has never been the same. Sometmes it just gives out with no warning
@@neomage2021 I'm asking you this because maybe I can help you out. I had a sprain just like you including a chipped bone. Then it turned out that not only that I had a sprain I was also having a posterior tibial tendonitis pain (its on the inside of the ankle). Things that helped me out was to avoid stretching, instead I was doing messages on my calf muscle on the floor using a bottle. But what really improved my condition dramatically was buying a Glucosamine & Chondroitin with MSM capsules. In about a week I already felt my condition improving. I don't know how the fuck is this possible, but these capsules always save my ass in the end. I also used them when I injured my arm at the gym. You seriously need to try this out. And buy the ones from Now or Vitaking.
I’ve been getting all sorts of snapped up lately. Tennis elbow in my left elbow and lower back pain. Depressing as shit. The program I am running is nSuns. I think all that volume is starting to catch up to me.
Gotta be careful my bro, last thing you need is a neck injury. That said I hope you bought a good harness! Years ago I used a cheap one and it literally ripped off my head mid set. Keep grinding
@@AlexLeonidas thanks man I am getting an x-ray tomorrow, I think I'm ok (I swam 20 laps yesterday, incident was Tuesday night) but this shit has my nerves racked
@@AlexLeonidas yeah man I will. I've been intending to do a neck training video to show my progression. I think I will probably still do this but I will also have the opportunity now to talk about this incident. Did 1 set of 25 at 25, then I only bumped up 5 lbs beyond the heaviest I had ever gone on extensions, 50lbs at 8 reps, so I felt like it was progression I could handle. Novice lifter overall, I don't have a huge neck but I have done sets 20+ reps at 35 and 10 rep sets at 45 before. I had just done a video about some dude who looked like he photoshopped his neck, and my ego was involved. Like I wanted to get a crazy pump ahead of doing my own neck video... I could have warmed up better...I knew extensions on bench + going heavy is akward too, I had just ordered the harness. (I ordered Rimsports, there was only 1 review on Amazon where someone had a problem) - but still I bumped up the weight - thinking I SHOULD be able to handle this... When in reality I could have got a pump with less, and I probably didn't earn moving up. Maybe TMI but didn't hear any pop or snap, I just stood up and felt dysphoria like a muscle strain after my second set of 8 at that weight. But felt like everything was not right. I'm trying not to be hard on myself mentally right now. Life, it can be a bitch.
Today in my gym I was doing above knee rack pull coz first of all we don't have any rack pull somehow I managed with by standing on foot strappers nd one of the guy say it's ego lifting then I saw him ur video nd he was like speechless thanx for it
I partially tore my pec while doing a push up at physio when i was addressing an elbow issue on my opposite side back in November all healed now but have to rebuild my strength and it just feels different compared to my other side. Really anything can happen.
If Larry trained more instead of maxing out every opportunity he would be even stronger. He's dialed back since training with Thor, but still does crazy shit once in a while. The dude is the definition of genetic freak, the shit he does would injury most athletes instantly. I hope he can live up to his potential, would be sad to see him injured before that.
Alex do you have any knowledge and opinions of the non-steroid bodybuilding drugs, with minimal to no side effects? Like mildronate, bemitill, hypoxenum, actovegin etc I\ve heard that these drugs are very safe and provide strength, cardio and cognitive boost. While improving the circulatory system, treating possible cardiovascular diseases, preventing heart attacks, speeding up recovery and reducing fatigue. They seem like drugs you could take as you would vitamins with very minimal risk, but it would be nice to know your opinion
just recently in the school holidays I had acumilated what is called post orgasmic illness syndrome which entails, temporary lower testosterone, no energy levels, instability, difficulty concentrating brain fog and severe adrenal fatigue alongside flue symptoms and it has gotten to the point were haven't been able to go to the gym for almost a month as a novice, additionally I might not be able to go back to school please help (nocturnal emissions are indicative of this although get them every day and the only possible cure in Australia is TRT this is making me very suicidal please help 😔).
Moving your hands a bit further apart or using a false grip may help. The latter would mean pointing your elbows a bit backwards, but it ain't actually that big of a deal.
Jason blaha has recently sad that due to your plant based diet and most likely not getting enough protein for recovery, he says that is what caused your elbow tendinitis. Thoughts?
Not discussing specific methods, just a general video on injury prevention. That said I'm not a fan of extreme minimalist routines that do not emphasize weak points, mobility drills, special exercise variations, etc.
Here me fucked up my lower back last year at age of 21, herniated disc l4-5 sill lifting and starting mma again soon but will never turn to my peak Train smart not hard
@@AlexLeonidas Thanks a lot. That's what I will start doing for presses and deadlifts. I have been doing heavy neutral grip sandbag presses and one arm chin ups using greasing the groove style training, for a year now, now I strict press 120kilo sandbag for 2 reps and one arm chin up 5 reps with 5 kilo hanging from the non working arm. So far it's been working exceedingly well. I do a max rep set once every week or every two weeks just to keep testing myself. It's time to see how concurrent training works out for me.
Hey Alex I always follow your advice in training, and now ive watched this I was curious about this: I tryhard on my squats with low reps at least 2 times per week. I also do high rep volume and other leg exersices. But my quesiton was is it safe to tryhard very often on compounds like these? I would rate my form a 9 outta 10 when I tryhard.
I'm getting ready to buy a 4 way neck machine. I was wondering how much weight should I start out using. Figured the human head weighs about 10 pounds. So 20 pounds might be good for starters but im not sure. Thanks.
hey alex, is it possible to reach calisthenics skills and higher lifts simultaneously with your novice program? (workout a on monday, volume calisthenics on wednesday and workout b on friday)
So I'm taking medication called accutane for my acne. One of the side affects is back pain. I have decent back pain as it is, and I could definitely feel it a lot more with taking this medication. Now I have recently started weightlifting and I did deadlifts for the first time yesterday. I have seen lots of videos and even had a friend teach me how to do them, I'm almost certain I did them with proper form but because I'm using a lot of my back to do the lift I feel the pain heavily when I'm finally done the set and let it go . Should I continue to do these back exercises with proper form if it only hurts my back after? I don't feel it while I'm doing exercises , but when I drop them weight that's when I feel the pain.
@@SweetenedCondensedMilk I've tried everything . I say I eat pretty clean , but My acne is very severe . I'm in my second month out of 4-5 . I'm not gonna stop taking it. But my question is ahould I still be doing these back exercises ? I'm not doing bad form and I'd say I'm going a bit lighter on the weight just to be safe. It only hurts after I've done the set , not during the actual reps.
@@SweetenedCondensedMilk also, I've seen LOTS of things saying that food isn't actually a huge part . Sure lots of sugar and a bad diet can make it worse, but it's not like if you cut it out your acne will completely go away. Whereas with accutane it gets rid of it fully .
Are elbow sleeves effective for tricep tendonitis? I'm already lowering the weight, and taking other measure but honestly are elbow sleeves useful for injury prevention?
I really want the best for you guys, the worst thing that can happen to a dedicated lifter is a serious injury. Do the best you can to avoid getting hurt and pay serious attention to how your body feels & programming. I STRONGLY recommend watching my injury management/mobility playlist videos ua-cam.com/play/PL5l-7FUPUdfVgpwdSaER38Vx-bntUftYW.html
Cheers, and if you ever got snapped up please share your experiences down below.
PS: In case some may be wondering, no I don't have any injuries atm. However I do see lots of fitness influencers getting hurt for things that could have easily been avoided. Don't let that be you.
Waarm up properly.
You cursed again !
The first person I thought about, when it comes to don't listen to this person, is scott herman.
AlphaDestiny i have an ac joint issue but i don’t think it’s a life long type problem my chiropractor said i’ll make a full recovery
Hey Alex just recently in the school holidays I had acumilated what is called post orgasmic illness syndrome which entails, temporary lower testosterone, no energy levels, instability, difficulty concentrating brain fog and severe adrenal fatigue alongside flue symptoms and it has gotten to the point were haven't been able to go to the gym for almost a month as a novice, additionally I might not be able to go back to school please help (nocturnal emissions are indicative of this although get them every day and the only possible cure in Australia is TRT this is making me very suicidal please help 😔).
3:53 Alex became British.
Made this comment at 3:53pm as well.
Sounds like Daniel Radcliffe lol
Talking from my own experience with lower back stress and recently a similar case of jumper's knee... I can say that injuries or stress can come from many small factors which many youtube videos fail to mention. I'm talking about having a pelvic tilt, flat feet, weak glutes, flexibility and weaker core strength. All these factors, if neglected, can cause unnecesary stress for posture heavy exercises like Squatting, Deadlifts, Stiff Leg Deadlifts etc. I will explain below:
1) Having a pelvic tilt causes you to have more stress in your back while squatting.
2) Having weak glutes (from sitting a lot) prevents you to do a smooth push up movement and instead causes you to tilt a little with your back before you go up, which contribute to possible stress during Squatting and Deadlifts.
3) While Squatting, going too low to the ground (ass to grass) is slightly more stressful for your back, while going 90 degrees is more focused on your legs. I had to re-learn squatting because I was abusing the momemtum gain from ass to grass, and found out that the "proper" 90 degrees method was more difficult for me than going all the way. My legs weren't as strong as I thought.
4) Having a weaker core strength prevents you to have the stability needed to not break your posture during your exercises, which will cause stress on heavy weigths.
5) While squatting, check if your feet are in the correct width stance, and check if your knees go the same outwards angle as your feet. Having a stance that's less wide than a shoulder width stance causes more stress to be dealt to the lower back.
6) If you have a case of flat feet like me, squatting may eventually hurt your knees if you don't have the propper support for it. My brother suffers from knee pain for years and we recently discovered it's all because he has severe flat feet which changed the way he walks, stands and how his knees are positioned.
7) Muscle stiffness/shortening can be dangerous for flexible exercises like Stiff leg Deadlifts regarding your lower back if your harmstrings aren't flexible enough. I sit a lot due to my freelance profession which causes leg muscles to stiffen up and shrink shorter. Which makes the whole exercise very difficult to do properly without having your back compensate for you.
8) Not warming up or stretching before doing heavy exercises will have greater negative effects on your performance, safety and mobility.
I hope this info may help some of you out there.
Also, I'm not sure if this video was a well timed coincidence with my comment on your previous video or not. But I'm glad you wanted to adress it to your viewers again.
Lots of detailed information here, thank you very much for all the feedback.
Stretch the fuck out of ur hamstrings, I'm in the same boat as u I have to stretch my legs like 2-3 times a day
Wrist injuries are the worst
Never thought I'd ever hear these words coming from you. You definitely matured down the years. When you get in your thirties this is when you figure out that injuries heal at a slower rate than they did when you was a teenager. And you need to take care of yourself even more if you got a family as you can't afford to lose a job.
You know it OG!
@@AlexLeonidas Hey man you need to create a Red Pill channel I'd subscribe 100 %. Been watching these a lot lately and the MGTOW community is growing exponentially. My favorite channels are Mr.Hate Vicious and Blackram313
" you are not a professional athlete and you're natural"
> Sips creatine :^)
So you are not a natural if you take creatine?
@@Trysomieflexntjes joke
@@Trysomieflexntjes you lose your natty card the second you rack pull my dude
@@chadcorber6399 😂😂😂😂
@@Trysomieflexntjes It's a meme that creatine=steroid like gains
*Thanos has entered the chat*
*loads up fake plates*
Now reality can be whatever I want.
midjet has left the chat
Don’t ever take being injury free for granted. Only 20 years old and I have a partially separated ac joint from doing stupid training my first 2 years of lifting. Longevity is #1 !!
Sam Shepherd could you give me some examples?
Not respecting active range of motion. For example if someone only has 15 degrees of active shoulder extension, then dips probably wouldn’t be advised. Also neglecting stability as it pertains to the shoulder ( neglecting the function of the serratus anterior and rotator cuff). Also I failed to realize the importance of thoracic and cervical rotation. Next, I wish I would’ve respected the concept of minimum effective dose, especially in a dose dependent industry . Those are just a few examples
"Safety is number 1 priority" - Crazy Russian hacker
hahaha reading this in his voice :D
This is so damn strange. Every time i go through some form of training set back, the perfect Alpha Destiny video gets uploaded. Not long ago I started feeling small, Alpha uploaded a video on appreciating you are big and look good. Then later on he posted a video on life/gym balance when I was going through a gym rat time. And this week a nagging rotator cuff injury has crept back after a year because of me not cutting down on pressing; behold Alex uploads an injury prevention video. I love your shit man!
Always happy to help brother! Stay strong
Truth. I severely tore my labrum shoulder pressing when I was 21. Was out the game for almost 2 years legit (got surgery 9 months after the injury and a year til I felt "back"). I made a good recovery but have limitations and sometimes think to myself, if only I didn't go for that last rep. Stay safe bros!
what exactly were you doing, so I know what to avoid? were you benching, db bench pressing, overhead pressing, military pressing, etc?
@TheUpTownFan
NiinjaHD :D overhead dumbell pressing. In fact I was going higher rep (about 12). I was using a long adjustable bench, not the seat designed for pressing. I think this compromised my base/foundation. I ONLY used the seat always, but someone was using it. When I went up for the last rep, I lost control and the dumbell fell back on me. It was game over. But for what it's worth, my left shoulder capsule was always loose, and that's what also contributed to me losing balance. If you use the seat and have a spotter you'll be fine. And don't go to failure. Overhead dumbbell pressing is a phenomenal lift
WALK THE PATH = YOUR OWN PATH!
Alex has transformed into one of the best UA-cam fitness channels . Love that maturity of yours now!
How to fix ego lifting:
Check your ego.
Or lift completely alone.
I lift alone yet my ego is my training partner :(
@@Avraham.Eisenberg same lol
@@Avraham.Eisenberg flipping the script is a great way to fight ego/selfishness.
Onstead of doing what your doing with your mindset, think tp ypursepf that your ego is too important to be busted by premature injury.
Eventually you will trash your ego, but for now use it as your weapon.
This might be your best video
Strained my rotator after my first year of training because I would bench with flared elbows and not retract my scapular. Seemed a minor injury but it took me out of upper body training for 6 months and I am still troubled by my shoulder years later. Learn proper form before hammering an exercise
I really love all alphadestiny videos but i feel this video did have a different kind of intensity....awesome work bro
I’ve been out for two weeks with tennis elbow from drunk arm wrestling at the bar. I won... but it wasn’t worth it
Awesome video, felt like you were speaking to me. I've been lifting for 20+ years as a natural and been snapped up a couple of times. Recently snapped my shoulder and I should've known better to skip shoulder workout since I felt a tweak the previous week. Gotta listen to your body.
Do you know what cause you to get snapped multiple times cause i have tendonitis in biceps triceps and calve right now please answer and thanks
Really important topic. And your one of the only youtubers that I know of that address this topic seriously. Keep it up.
Fucking love this video man, speaking the truth.
Having a string core is Paramount to being lifelong injury free,relatively unknown youtuber Jason Robson has tremendous core strength ands never bin injured in 35 years inback.
Very knowledge guy.
I love the way you talk truth dont know why you seem like a really straight forward smart guy
Much respect for your realism and honesty.
Another scientific fact about the healing process of the body, muscle strains or any damage to the body is usually repaired with scar tissue. It is the natural healing process of the body and scar tissue is inferior to the originial healthy tissue of the body. Scar tissue in your muscles can lead to chronic pain that will be with you for the rest of your life by the scar tissue impinging nerves and it will limit mobility and range of motion. That is why many people with acl tears, rotator cuff tears or any muscle strain will never get their original healthy function back.
My right shoulder has been a mess for about 6 years since I had radiation therapy for cancer in my neck and I've been lifting on and off always giving up after a few months at most because I got frustrated about not being able do presses the "right" way or do back squats at all because I could hold the bar. It's only in the last few months I finally started finding ways to work around it and while it's disappointing that it'll be a long time if ever before I can actually develop that shoulder but I'm not gonna risk making it worse or let it deter everything else. I ended up starting to squat with straps in lieu of a safety bar cause my gym doesn't have one and it's felt amazing to be able to do so again. If something doesn't work, make it work, but don't hurt yourself in the process.
I felt knee pain badly in squats and worked through it. Athlean X posted a video same day about knee pain and now I have improved my form by trying to sit back more on squat and keep my knees out on the way up as best as I can.
I'm natural and proud! I'm weak rn but I'm really motivated and will reach my goals in time and when I do there'll be no greater feeling than knowing you did it the hard way.
I was doing OHP and got bad lower back pain. I was doing 5x5. Then the next day I did deadlifts and almost went to snap city. I was like an exit away. I felt this crazy jolt down my left leg on literally the last rep of a 5x5. It hurt so bad I couldnt even walk for about 10 minutes. It was my lower back but it had somehow imobilized my left leg. Sitting down also hurt like crazy, all I could was lay down,shit is scary tho. I was dry from taking a long ass shit break before the last set, I think thats what it was combined with the slight lower back pain from the OHP from the day before. But for like 10 minutes I thought my lifting was over and almost immediately felt this crazy like sadness or depression. Stay safe fellas
Great video Alex ! I love these real topics no one talks about!! Thank you ✌
I’m 48 and still lifting! I have to be careful and take care of my joints, ego lifting = owies
One of the most things scares me first time when I joining the gym was injury! So completed Scott and athlean x channels in 5 days! Because I was scares to got injury! Now I am near to finish your channel too ! And other Jeff and the other Jeff channel in 10 days ! Injury it’s very bad ! Because I know my bones and muscle I had one in my life ! So I cares much about it
Excellent vid and not enough content on this type of issue.
Thanks Michael, glad you enjoyed it.
Great advice as always. Love you Alex
1year ago i trained to split my legs you know like van damme and one day i was impatient and tried too hard then my inner leg hurted and now always if im trying, the pain comes again and it gets worse even after a year. I guess i fkd it up, i wont be able to do a split like van damme ever. like you said, you wont be the same ever again, the entire game changes
Took me 2 years of consistent training to get the splits
I look forward to these videos, they’re a big help! 🤘
Glad to hear Aaron
What you said here is extremely true. Ive seen teens my age training their asses off with HORRIBLE FORM. And ghejd shoulder joints are now practically destroyed. You are 100% correct
Alex I’m so hyped to get done with this army training so I can get back in the gym. I’m going to start doing more research on which program I should start on because I wasn’t as informed when I started out.
Breathe above the knee so you won't get snapped up.
Alex, I have to say that since Re-subscribing to you when you really started to get lean, your channel has become really great. Keep it up. I appreciate the content.
Really appreciate that Alan!
I can see you’ve been training your neck bro niiiice
Guy who stay in the game the longest will be in the end the strongest! ;)
u the goat man, my motivation!
hes a goat alright
alex is actually talking to him self
Every-time you feel like your muscle is hurting because it is TOO TIGHT, DO NOT TRAIN IT THAT DAY!!!! Stretch it the next day and train it 2 days later
I swear I found this channel too late. Go kart accident, never checked/fixed/stretched hip, was off balance to the left on the squats all 3 yrs and developed a right-side neck problem. Fixin' all year now
Yeah, but I don't know how effective this video is going to be, since 50% of the population has already been snapped up.
Lmaoo
I snapped some shoulder shit up doing crossfit at 50yr old.
Rammed that shit off now doing full body 3 days a week at my pace
make more trap bar deadlifts videos
Hey Der Boi, what do you specifically want to know about the trap bar deadlift? I think I covered it nicely in this segment
ua-cam.com/video/54Gc437_wPo/v-deo.html&t
Weird thing about my first real weightlifting injury is I just snapped something in my left elbow doing a bicep curl, but the physiotherapist cannot find anything wrong with me. I just get an audible "click" with any overhand pulling motion, and my elbow gets irritated really easily.
Best advice I can give is just get elbow sleeves and wear them for everything. And the same for your Knees. And definitely use a Slingshot.
I absolutely must use the slingshot due to very old unrelated shoulder injuries. I suppose that might have helped my overall attitude a bit, in your first month of training finding out that you're seriously F'd up from square one and need to do a whole bunch of extra work just to be competent at a basic lift means you learn early on to pay attention to limiting progress according to your joint conditions.
After my first four months of training I stopped for about three months, my body was over stressed and healing connective tissue takes TIME!
Starting off from a totally untrained lifter I'd say don't go over double your starting weight in the first year. If you start benching at 125lbs, you'll hit 250 reasonably quick, but then STOP and spend about 6 months on basic muscle maintenance (one moderate workout a week) before going higher. And you will go higher after the wait.
Right now I'm 15 months in and my last Raw (no slingshot) bench check I passed 280lbs pretty easily, right now I'm adding 3lbs a week to my bench, hopefully finishing First Half 2019 at 310lbs, and then I'll take a month off (maintenance only in July).
Forecast for year end is benching 400lbs but I know that's pushing it so we'll see. Theoretically adding 50% to my 1RM from 300lbs to 400lbs in six months should be well within safety margins but come Christmas and see how smoothly that progress actually happens.
I remember your new years resolution of cursing less which you did and recently you've been cursing a little more but totally within reason and you seem more honest, expressive, and yourself. As long as you're being yourself and not over the top idgaf if you swear. The expressiveness improves the information delivery better than when you hold back your passion.
Thanks Sean
@@AlexLeonidas No problem. Authenticity and quality content is really what it boils down to and you do a great job at both.
I injured my ankle pretty bad 4 weeks ago and as I started feeling better, I just injured some tendon or muscle in my left forearm 🙄🙄🙄
Was going hard doing high bar squats a few years ago trying to beat a PR and I curved my back too much and my spine lit up with an intense pain. It was almost an audible pop it felt so loud. My back has never been the same since then but the pain is managaeble
This is why I don't do dips. Apparently people with my build have a tendency to have their pec tendons detach from sternum.
I hear you man, I myself have long arms and I think I could get injured doing heavy weighted dips. Im finding Just sticking to bodyweight dips and paused dips will yield great results still.
@@elliot993 It doesnt have to do with arm length
@@kappakd wasnt aware of that. What is it to do with?
i got a bit of hate on a forum because i said i only do hex bar dead lift instead of conventional because in risk reward terms it was a "no brainer" .
Yep, I have to be in an aircast for 6 weeks. One week of taking it easy could have prevented it.
0:47 I want to look back when I'm 40,50,60,80(God willing of coarse) and be able to say; I did that shit when I was in my 20s!
Snapped...I see what you did there.
I wish I had this video a couple of years ago when I pulled my lower back doing bent over rows.
RohmerFitness same thing happened to me about a month ago
Can’t squat deadlift or anything that requires tension on my lower back
And this is why bent-over rows are not a very good back exercise
Coolest Guy On The Internet I was doing them incorrectly with my back parallel to the floor instead of a 45 degree angle. I also have a bit of an anterior pelvic tilt which didn’t help matters either.
V. • yeah my ab and lower back strength was definitely lacking so that certainly didn’t help!
fitness youtubers have to watch this video...
I had a minor pec tear in thailand, but right now i seem to be fine again thankfully.
Don't
Get
Snapped
Up!
Yo alex, something i noticed watching your videos is that you are looking really healty, are you doing something different than before? Like what is your 'secret' to this
Thanks man, I've been paying serious attention to nutrition and I'm doing daily cardio so that helps. In 2018 I became ultra obsessed with health and have been experimenting ever since.
@@AlexLeonidas Well the things you are doing pay off, so keep doing what you are doing.
Fucked up my abductor and back ego deadlifting , can’t deadlift and squat for months rip
Ty bro keep helping us !!! Your mr miyagi n the kobra kai sensi
It's been 16 years and I still suffer from destroying my foot and ankle. I still can work hard but have ot be careful and immediately back off if that foot starts to hurt, otherwise if i try to push through it I'll be out for weeks,
What happened to your ankle? I had a sprain not long ago and couldn't walk for 2 months. I'm still having trouble lifting myself on toes
@@Legenda20SLO it started as a sprain during a football game. I kept playing during the game and as my ankle swole things got worse. I got my leg rolled on and the muscles were already so swole and tight the muscle pulled away from the bones on the top of my foot in a few places and chipped the bone. Ended up with a severely sprained ankle and multiple fractures on top of my foot. My ankle has never been the same. Sometmes it just gives out with no warning
@@neomage2021 I'm asking you this because maybe I can help you out. I had a sprain just like you including a chipped bone. Then it turned out that not only that I had a sprain I was also having a posterior tibial tendonitis pain (its on the inside of the ankle). Things that helped me out was to avoid stretching, instead I was doing messages on my calf muscle on the floor using a bottle. But what really improved my condition dramatically was buying a Glucosamine & Chondroitin with MSM capsules. In about a week I already felt my condition improving. I don't know how the fuck is this possible, but these capsules always save my ass in the end. I also used them when I injured my arm at the gym. You seriously need to try this out. And buy the ones from Now or Vitaking.
@@Legenda20SLO Thanks I'll give it a try
@@neomage2021 No problem. I know Alex is not a big proponent of supplements but some of them actually work.
In ny experience overtraining both hurts the body and doesnt make it stronger. To take a day of or two is many times the right choice!
I’ve been getting all sorts of snapped up lately. Tennis elbow in my left elbow and lower back pain. Depressing as shit.
The program I am running is nSuns. I think all that volume is starting to catch up to me.
Ugh.... did this... ego lifting and pushing too hard on neck extension before my head harness arrived. I hope my neck is ok
Gotta be careful my bro, last thing you need is a neck injury. That said I hope you bought a good harness! Years ago I used a cheap one and it literally ripped off my head mid set. Keep grinding
@@AlexLeonidas thanks man I am getting an x-ray tomorrow, I think I'm ok (I swam 20 laps yesterday, incident was Tuesday night) but this shit has my nerves racked
@@RedPillVegan Let me know how it goes, wishing the best for you
@@AlexLeonidas yeah man I will. I've been intending to do a neck training video to show my progression. I think I will probably still do this but I will also have the opportunity now to talk about this incident. Did 1 set of 25 at 25, then I only bumped up 5 lbs beyond the heaviest I had ever gone on extensions, 50lbs at 8 reps, so I felt like it was progression I could handle. Novice lifter overall, I don't have a huge neck but I have done sets 20+ reps at 35 and 10 rep sets at 45 before.
I had just done a video about some dude who looked like he photoshopped his neck, and my ego was involved. Like I wanted to get a crazy pump ahead of doing my own neck video... I could have warmed up better...I knew extensions on bench + going heavy is akward too, I had just ordered the harness. (I ordered Rimsports, there was only 1 review on Amazon where someone had a problem) - but still I bumped up the weight - thinking I SHOULD be able to handle this... When in reality I could have got a pump with less, and I probably didn't earn moving up.
Maybe TMI but didn't hear any pop or snap, I just stood up and felt dysphoria like a muscle strain after my second set of 8 at that weight. But felt like everything was not right. I'm trying not to be hard on myself mentally right now.
Life, it can be a bitch.
Today in my gym I was doing above knee rack pull coz first of all we don't have any rack pull somehow I managed with by standing on foot strappers nd one of the guy say it's ego lifting then I saw him ur video nd he was like speechless thanx for it
If you want to see my natural journey and want to critique my physique, please do so!
If your programm is set up the proper way you wont get snapped up
Injuries can happen to the best of us, but you're right that they're minimized when proper programming is in place.
@@AlexLeonidas I agree 100% with the things you say in the video man, the talking videos you make are full of valuable information.
I also noticed eating vegan helped eliminating joint pain from lifting. So nutrition matters a lot.
you should do a mobility video to stretching video
If you use proper form and no ego lifting you won't get snapped up. I'm not a professional athlete cause i don't use steriods 👌😋
Had a messed up wrist for a year now, no gym, possible it could never go. Feels bad man
Scared of snapping my shit on weighted dips
Any workout videos coming out in the near future?
You credit your clear ass skin to the plants?
I partially tore my pec while doing a push up at physio when i was addressing an elbow issue on my opposite side back in November all healed now but have to rebuild my strength and it just feels different compared to my other side. Really anything can happen.
hes basically calling the top of the fitness industry right now so larry wheels
If Larry trained more instead of maxing out every opportunity he would be even stronger. He's dialed back since training with Thor, but still does crazy shit once in a while. The dude is the definition of genetic freak, the shit he does would injury most athletes instantly. I hope he can live up to his potential, would be sad to see him injured before that.
No,he is definitely talking about the strongest guy on YT fitness Dr Rackpull
Alex do you have any knowledge and opinions of the non-steroid bodybuilding drugs, with minimal to no side effects? Like mildronate, bemitill, hypoxenum, actovegin etc I\ve heard that these drugs are very safe and provide strength, cardio and cognitive boost. While improving the circulatory system, treating possible cardiovascular diseases, preventing heart attacks, speeding up recovery and reducing fatigue.
They seem like drugs you could take as you would vitamins with very minimal risk, but it would be nice to know your opinion
never squat on a segway
just recently in the school holidays I had acumilated what is called post orgasmic illness syndrome which entails, temporary lower testosterone, no energy levels, instability, difficulty concentrating brain fog and severe adrenal fatigue alongside flue symptoms and it has gotten to the point were haven't been able to go to the gym for almost a month as a novice, additionally I might not be able to go back to school please help (nocturnal emissions are indicative of this although get them every day and the only possible cure in Australia is TRT this is making me very suicidal please help 😔).
This video is so true
Elbow has been hurting from what I suspect is low bar squats. Suggestions?
Moving your hands a bit further apart or using a false grip may help. The latter would mean pointing your elbows a bit backwards, but it ain't actually that big of a deal.
Jason blaha has recently sad that due to your plant based diet and most likely not getting enough protein for recovery, he says that is what caused your elbow tendinitis. Thoughts?
Looking crisp, toast.
Wrong channel bro...
I already snapped my shit up, got chronic tennis elbow, and sciatica :(
What specific training methods are you talking about here? Is bulgarian dangerous?
Not discussing specific methods, just a general video on injury prevention. That said I'm not a fan of extreme minimalist routines that do not emphasize weak points, mobility drills, special exercise variations, etc.
Here me fucked up my lower back last year at age of 21, herniated disc l4-5 sill lifting and starting mma again soon but will never turn to my peak
Train smart not hard
So can you tell us what is the hardest way to workout while reaching maximum progress, and not injure myself?
In my view, a program that uses concurrent periodization will be the best approach.
@@AlexLeonidas Thanks a lot. That's what I will start doing for presses and deadlifts.
I have been doing heavy neutral grip sandbag presses and one arm chin ups using greasing the groove style training, for a year now, now I strict press 120kilo sandbag for 2 reps and one arm chin up 5 reps with 5 kilo hanging from the non working arm.
So far it's been working exceedingly well.
I do a max rep set once every week or every two weeks just to keep testing myself.
It's time to see how concurrent training works out for me.
Hey Alex I always follow your advice in training, and now ive watched this I was curious about this: I tryhard on my squats with low reps at least 2 times per week. I also do high rep volume and other leg exersices. But my quesiton was is it safe to tryhard very often on compounds like these? I would rate my form a 9 outta 10 when I tryhard.
I'm getting ready to buy a 4 way neck machine. I was wondering how much weight should I start out using. Figured the human head weighs about 10 pounds. So 20 pounds might be good for starters but im not sure. Thanks.
hey alex, is it possible to reach calisthenics skills and higher lifts simultaneously with your novice program? (workout a on monday, volume calisthenics on wednesday and workout b on friday)
Alex can you not give examples of free concurrent programs? I can’t find any out there
What do you think about David laid? He's programs are good I guess 😅
So I'm taking medication called accutane for my acne. One of the side affects is back pain. I have decent back pain as it is, and I could definitely feel it a lot more with taking this medication.
Now I have recently started weightlifting and I did deadlifts for the first time yesterday. I have seen lots of videos and even had a friend teach me how to do them, I'm almost certain I did them with proper form but because I'm using a lot of my back to do the lift I feel the pain heavily when I'm finally done the set and let it go .
Should I continue to do these back exercises with proper form if it only hurts my back after? I don't feel it while I'm doing exercises , but when I drop them weight that's when I feel the pain.
@@SweetenedCondensedMilk I've tried everything . I say I eat pretty clean , but My acne is very severe . I'm in my second month out of 4-5 . I'm not gonna stop taking it.
But my question is ahould I still be doing these back exercises ? I'm not doing bad form and I'd say I'm going a bit lighter on the weight just to be safe. It only hurts after I've done the set , not during the actual reps.
@@SweetenedCondensedMilk also, I've seen LOTS of things saying that food isn't actually a huge part . Sure lots of sugar and a bad diet can make it worse, but it's not like if you cut it out your acne will completely go away. Whereas with accutane it gets rid of it fully .
@@SweetenedCondensedMilk alright thanks! I'll give it a look.
powerlifters
Hamstring injury...
Are elbow sleeves effective for tricep tendonitis? I'm already lowering the weight, and taking other measure but honestly are elbow sleeves useful for injury prevention?
In my opinion, yes. See my video ua-cam.com/video/xqpk6TlBwJs/v-deo.html&t and
The Elbow Pain Solution ua-cam.com/video/xmOaEIKy8VE/v-deo.html&t