These 5 things have consistently shown up when making the best gains. If you want a part 2, let me know and of course share your top habits as well! 0:19 Drive & obsession 3:23 Surplus & sleep 5:29 Maximized programming 7:34 Lazy conditioning 8:49 Mixing weighted calisthenics
*Attention Alex Yo man you have a major imbalance in your shoulders/scapula-your left being higher than your right. Pause at 2:57 and throughout your ohp. Also during posing 3:54. I only noticed because i have this too. Look into it, not advisable to do upper body during rehab. Best of luck
Alex, what a spot on video man. Love the "combining 2nd hand knowledge 1st hand experience" point, among pretty much all the others. Sharing what has been learned through one's experiences is invaluable as nobody can travel the same path 1000 times over and learn everything for themselves. Especially in all areas of life. When you convey this clearly and concisely like you've become so good at doing, then that's a piece of magic. Well done man, great work.
3 things that worked for me. Prioritizing protein 1g/lb and limiting junk food, taking melatonin at 8:30-9pm to sleep by 10, getting a gym partner. Not a friend, not a bro, but someone who goes to the gym to bust their ass and get stronk as fuck and takes training seriously not chasing the pump.
and the drive well is the endorphins man cures depression for me its not an aoption i HAVE TO TRAIN TO HAVE MY NORMNAL LIFE WELL , work relationship etc
alpha destiny is an astronaut who decided to focus on his body rather than astrophysics. you are a fucking legend will continue listening to you brother.
Can we get a part 2, part 3, part 4, and a part 10 with season 2? Thanks man. Man, this channel is the only channel I really care to watch every upload.
I've been mixing weighted calisthenics in since 3 weeks now. The strength and mass gains are actually noticable. I also started doing an intensity and volume day now and starting to do rack pulls for the traps. These tips actually work, thanks for providing it!
Its pretty much about gaining weight. I was spinning my wheels thinking I didnt train hard enough, always switching programs when all I needed to do was gaining as much as 1-2 kilos of bodyweight to break the plateau
For me, I just love exercising so fucking much. I'm madly obsessed and always think of the gym 24/7 on my mind. I love eating right and training hard ASF. Having that drive, being passionate, and being in control of my body having new goals is so fucking amazing. In order to stay consistent you need to train for the love and enjoy the process even if it takes years. Always set new goals for yourself.
Your physique is fantastic! Your attention to lats and traps is amazing. (Also, you're absolutely genius with "Bear Mode". Eating in a major surplus, maintaining an average body fat percentage, and maximizing your gains is so effective for performance.)
Your information is Always been great! Thank you for your effort and time. Please do a part 2 friend and I’m going to continue to use these five reasons
Ma man’s EVOLVED Yoh 💥 great to see you evolve every now and then brother 💪🏼 keep up the GREAT WORK bro ... I’ve come a LONG way after MULTIPLE attempts at going from skinny to brawny 🤡
I would also mention that, on my part, not focusing on training my grip strength on top of everything has caused my gains to almost plateau. I've reached a point where I can't do more deadlifts, weighted pull ups, hammer curls, bench and overhead press because my grip or wrist fails before everything else. Hopefully this won't be the case any more in a month or two.
I thought for a second you were describing me in the first few minutes lmao now I understand how I leave all my friends in the dust because I act like the gym is my life and optimization is my oxygen haha maybe because I'm 80% weighted calisthenics and 20% gym isolation to completent everything :)
I discovered a really great way to help out curling pain and tendinitis in the elbow region. Funnily enough it was actually through an Instagram ad, but what I saw has really helped me. I’ve been doing curls but in a strange arm circle way, which I do with very light weight. You can just bring it up like a hammer curl then rotate it out on the way down and vice versa. It has helped more than any other thing, like pumping up with Light curls or bands, and is better than anything else My physical therapist did.I’m using voice recording if this grammar isn’t too good.
Very Good video man! I am in the health and fitness/Lifting game for a lifetime it is a big factor of my life and Im OK with the sacrifices. I know the gains are slower as a natural but its worth it, especially when someone gets past 100 years old!
AD is right. It really is simple as how bad you want it and consistent diet, sleep/rest and training. Sounds easy right? After all we eat food everyday and sleep everyday (I hope)... but then I realize that most people can't prioritize a CLEAN diet with a surplus/deficit, getting enough deep sleep and training hard and efficiently towards their goals. They let life get in the way and/or don't want it bad enough. The tools are in are hands, it really depends on the drive.
My favorite conditioning exercise is doing sets of high rep goblet squats (20-30 reps) with a 1 minute timer on for 20-30 mins. Every time the minute timer triggers I have to start the next set. So this causes me to do my sets super fast so I have as much rest as possible (around 30 secs). Holy shit... the cardio and especially the leg burn is out of this world, especially when you progressively overload to holding a 30kg dumbbell. 20 reps is a good sweet spot per minute because you don't need to rush the reps too fast but still get a great burn. My legs are not just pumped at the end, they are completely swollen.
glad you said that including body weight work outs help regardless of a cut or bulk. some of my friends reject them completely while only doing weights but i say theyre trippin!
I can't tell you how much advice I've been given on weighted pull ups that turned out to be fluff or simply not true. Whether people saying you shouldn't go to failure, go wider grip, drop sets will only hinder recovery, etc. So many things that turned out to be wrong.
I was in a surplus for a while but wasn't getting adequate sleep because of my overnight job. I'm back to working afternoons so I hope I can make better gains.
Hey mate - how do you mix your daily cardio with your training? Different cardio approach for days doing Volume and Intensity days? 2 a days or cardio straight after with fasted workouts? Impact on Leg recovery?We’d all love to know.
Honestly, the most important part is never stop training and change systems every 6 months or so to not bore yourself to death. I bulk most part of the year. I tend to do it really slowly and just mini cut WHENEVER I feel too slugish. At least in my experience, you don't even have to obssess that much if you understand that you won't be jacked AF next year.
Alex mentioned you should wake up preferably without a alarm. Well I feel so much better now that I don’t wake up to a alarm clock. For some reason waking up to a sound puts me in a negative stressful state first thing in the morning. Obviously stress kills gains. I always set my alarm however 8/10 times I wake up 5 minutes before it goes off. You can train your brain to wake you up at a specific time!
These 5 things have consistently shown up when making the best gains. If you want a part 2, let me know and of course share your top habits as well!
0:19 Drive & obsession
3:23 Surplus & sleep
5:29 Maximized programming
7:34 Lazy conditioning
8:49 Mixing weighted calisthenics
Would like a part 2. Thanks!
*Attention Alex
Yo man you have a major imbalance in your shoulders/scapula-your left being higher than your right. Pause at 2:57 and throughout your ohp. Also during posing 3:54.
I only noticed because i have this too. Look into it, not advisable to do upper body during rehab.
Best of luck
@@legolad444 is that critical???
Cane Sugar Yes, you make it worse from benching.
Rory Scott this is very common, slight scoliosis 80% ppl have something like that because most use one side dominantly
Alex your physique has become god tier these past few years.
definitely reaching his natty limit!
Alberto Rod lmao wtf
@@yomumma7803 lol he looks even better today
@@yomumma7803 definitely not, he’s improved a ton in the last year
@@yomumma7803bro said
I have to admit you have spoken nothing but truth for almost 12 mins lad!
Innit
Yeah, he nailed it on this one.
Mixing up the exercises is also so much more fun to workout, for me it keeps me motivated. Not always doing the same shit over and over again.
So true Mark
rotation. exercise on BIG is training, DC like models, linear more Even
): clue no I've Yoda, like replies my formatting is this Why
@@senatus lmao
Yes do a part 2. Btw just want to thank you for making a big change in my life. You made a big impact on me brotha. 💪
Honored to hear that brother, will likely make a part 2.
@@AlexLeonidas alex do you have needle in your chest muscle and upper left abdomen after heavy chest workout?
How sad are you about df2 tho?
How's your career in Tekken 7?
@@maurice5726 purple ranks
Many people in the fitness community like to make fun of this guy! But he has some of the most solid advice in the business!!
Hi Alex I train for 15 years, and I have to say something, you are a very passionate person, and it is the most important, sky is limit!
Alex, what a spot on video man. Love the "combining 2nd hand knowledge 1st hand experience" point, among pretty much all the others. Sharing what has been learned through one's experiences is invaluable as nobody can travel the same path 1000 times over and learn everything for themselves. Especially in all areas of life. When you convey this clearly and concisely like you've become so good at doing, then that's a piece of magic. Well done man, great work.
3 things that worked for me. Prioritizing protein 1g/lb and limiting junk food, taking melatonin at 8:30-9pm to sleep by 10, getting a gym partner. Not a friend, not a bro, but someone who goes to the gym to bust their ass and get stronk as fuck and takes training seriously not chasing the pump.
Just write a comment to help this guy grow his YTB channel. Thanks for all the good work Alex. I wonder what country you are from.
Thanks brother, I'm from Canada.
Bro part 2,3,4 everything. Make a whole series of it. This will be soo helpful mann
Agree
word
and the drive well is the endorphins man cures depression for me its not an aoption i HAVE TO TRAIN TO HAVE MY NORMNAL LIFE WELL , work relationship etc
I feel you bro!!! Keep going keep growing!!! Best wishes :)
Same, despite having a terrible life.
Same boat. It's often the only point of social contact I have, too.
@@PinataOblongata for me its only with my girl and my job cause i do must weighted calisthenics in home and the park
Same boat bro. Wish you the best, keep going!
Yeah i really agree with refusing not eating and bad sleep, it fucks up your recovery
I rarely comment, but I want to show some appreciation. I know you get a lot of shit but your content is vital and appreciated. Thanks.
This is the best video I’ve seen by a fitness UA-camr in awhile.
Part two man! Possibly my favourite video of yours and that's saying a lot
alpha destiny is an astronaut who decided to focus on his body rather than astrophysics. you are a fucking legend will continue listening to you brother.
Can we get a part 2, part 3, part 4, and a part 10 with season 2? Thanks man.
Man, this channel is the only channel I really care to watch every upload.
You are killing it Alex! You and your channel are full of great information that I trust because I know it worked for you. Keep on keeping on!
I've been mixing weighted calisthenics in since 3 weeks now. The strength and mass gains are actually noticable. I also started doing an intensity and volume day now and starting to do rack pulls for the traps. These tips actually work, thanks for providing it!
I'm glad that I've found you tubers like you. It has really helped my fitness journey
Its pretty much about gaining weight.
I was spinning my wheels thinking I didnt train hard enough, always switching programs when all I needed to do was gaining as much as 1-2 kilos of bodyweight to break the plateau
Very true, many times it's just a nutrition problem. Not eating enough is a big issue for most "hardgainers"
@@AlexLeonidas At what rate do you think is appropriate to gain, like as in pounds per month?
Looking Big And Truly Naturally enhnced!!Keep it up bro!!!
For me, I just love exercising so fucking much. I'm madly obsessed and always think of the gym 24/7 on my mind. I love eating right and training hard ASF. Having that drive, being passionate, and being in control of my body having new goals is so fucking amazing. In order to stay consistent you need to train for the love and enjoy the process even if it takes years. Always set new goals for yourself.
I would love to see a part 2 Alex!
This guy speaks fucking facts day in and day out, there’s literally no lying even when facts hurt
Love this dude, always straight to the point and says what needs to be said to help us, no bullshit or nothing
Your physique is fantastic! Your attention to lats and traps is amazing.
(Also, you're absolutely genius with "Bear Mode". Eating in a major surplus, maintaining an average body fat percentage, and maximizing your gains is so effective for performance.)
Definitely make a part two. Keep up the amazing content Alex!
Part 2!!!!!!!
Allready waiting for part2 . Keep up the good work Alex 🙂
Your information is Always been great! Thank you for your effort and time. Please do a part 2 friend and I’m going to continue to use these five reasons
Bro you look absolutely jacked in that blue singlet at 00:14
Matthew Morley okay this is epic
Love you Alex!
Ma man’s EVOLVED Yoh 💥 great to see you evolve every now and then brother 💪🏼 keep up the GREAT WORK bro ... I’ve come a LONG way after MULTIPLE attempts at going from skinny to brawny 🤡
Keep these videos coming bro
I would also mention that, on my part, not focusing on training my grip strength on top of everything has caused my gains to almost plateau. I've reached a point where I can't do more deadlifts, weighted pull ups, hammer curls, bench and overhead press because my grip or wrist fails before everything else. Hopefully this won't be the case any more in a month or two.
Same
Great points Alex ! I am really starting to increase my cardio, both LISS an HIIT and I am seeing a lot of benefits, thank you!
Awesome Marko, glad to hear the cardio is benefiting you!
Your videos are so good please do a part 2!💪🏾
I thought for a second you were describing me in the first few minutes lmao now I understand how I leave all my friends in the dust because I act like the gym is my life and optimization is my oxygen haha maybe because I'm 80% weighted calisthenics and 20% gym isolation to completent everything :)
This guy is worthy of having at least a million subscribers
This has to be one of the most important fitness videos on the internet. 👍
Damn dude you’re buff
For the people asking for a part 2 I wouldn't hold your breath. Alex covered most if not all the relevant information.
Cant wait to get through ur novice program so i can finally integrate all these juicy tips
Dip variation part 2!!! Wow can't wait!! what could those variations be?
Finally a video bro!
Please post more often and more workout videos in the gym hitting PR's like the old days
I discovered a really great way to help out curling pain and tendinitis in the elbow region. Funnily enough it was actually through an Instagram ad, but what I saw has really helped me. I’ve been doing curls but in a strange arm circle way, which I do with very light weight. You can just bring it up like a hammer curl then rotate it out on the way down and vice versa. It has helped more than any other thing, like pumping up with Light curls or bands, and is better than anything else My physical therapist did.I’m using voice recording if this grammar isn’t too good.
This guy is brilliant. Any obsessive natural should subscribe to him.
really needed this! thanks alex!!!
Keep going bro 💪
Thanks Alex for the motivation and help...
I've quit getting wasted on the weekends and my gainz be mighty.
This is a huge part. Have to be professional on the weekends.
The trick is to drink a little everyday instead of a lot once a week. Nucleus Overloading the liver
Good shit. Thanks for the game Mr Alex.
we didn’t see the regular sunday QNA last night , thought something happened to you. Glad to see this video
Alex your knowledge is inspiring 👍
I would very much appreciate a part 2, thank you kindly.
Of coarse part 2!!
Realy good Vid. Nicely done!
Very Good video man! I am in the health and fitness/Lifting game for a lifetime it is a big factor of my life and Im OK with the sacrifices. I know the gains are slower as a natural but its worth it, especially when someone gets past 100 years old!
Great seeing your progress over the years
I just realised, you look really good with this baby type hairstyle LOL - keep it.
Very original video topic choice ! Call me impressed !
Solid video bro
Well said brother!
We want part two
the last one made me into the 200 pound club before i had 9 years training and plateu always at 190
AD is right. It really is simple as how bad you want it and consistent diet, sleep/rest and training. Sounds easy right? After all we eat food everyday and sleep everyday (I hope)... but then I realize that most people can't prioritize a CLEAN diet with a surplus/deficit, getting enough deep sleep and training hard and efficiently towards their goals. They let life get in the way and/or don't want it bad enough. The tools are in are hands, it really depends on the drive.
Make part 2!!! Please!
I feel like I hear a lot of shit talking abt Alpha but this is top tier content idc what anyone says.
Nice video bro!
For me the mind is not the issue, its the durability of the body.
not excited to do cardio but thanks very informative
great video!
Where the mind is weak the body will give out.
Loved the video, doing my nightshift. Hope I sleep good, volume day tommorow.
Sick fucking video man. Inspirational AF
My favorite conditioning exercise is doing sets of high rep goblet squats (20-30 reps) with a 1 minute timer on for 20-30 mins. Every time the minute timer triggers I have to start the next set. So this causes me to do my sets super fast so I have as much rest as possible (around 30 secs). Holy shit... the cardio and especially the leg burn is out of this world, especially when you progressively overload to holding a 30kg dumbbell. 20 reps is a good sweet spot per minute because you don't need to rush the reps too fast but still get a great burn. My legs are not just pumped at the end, they are completely swollen.
❤❤❤❤❤amazing content
Part 2 please
Some great advice here. I still prefer to be be lean but take on your advice. Thanks for the channel mate👍
Lets make those gains 🤝🏼
You're one of my motivations for doing my videos
glad you said that including body weight work outs help regardless of a cut or bulk. some of my friends reject them completely while only doing weights but i say theyre trippin!
I can't tell you how much advice I've been given on weighted pull ups that turned out to be fluff or simply not true. Whether people saying you shouldn't go to failure, go wider grip, drop sets will only hinder recovery, etc. So many things that turned out to be wrong.
Not really wrong, just maybe not for you. Different things work for different people
@@tomob5715 Yeah, everything is relative but science promotes shoulder width pull ups as best too, for example.
great advice
Part 2!
I was in a surplus for a while but wasn't getting adequate sleep because of my overnight job. I'm back to working afternoons so I hope I can make better gains.
You have just described a very successful business owner with your intro.
Hey mate - how do you mix your daily cardio with your training? Different cardio approach for days doing Volume and Intensity days? 2 a days or cardio straight after with fasted workouts? Impact on Leg recovery?We’d all love to know.
Yeah i want a part 2
I don‘t want a part 2 I NEED IT
Part 2
Hey Alex can you make a video on the different cardio methods you do . It would be interesting to see the boxing rounds and rebounding layout
Honestly, the most important part is never stop training and change systems every 6 months or so to not bore yourself to death.
I bulk most part of the year. I tend to do it really slowly and just mini cut WHENEVER I feel too slugish. At least in my experience, you don't even have to obssess that much if you understand that you won't be jacked AF next year.
Amazing bro, will there be a q & a this week?
I wish I discovered your channel before😭😭
Pure truth for 12 mins
want part 2, alex please make it
Hello, great video as always, Conditioning? Is that cardio? Thank you.
Alex mentioned you should wake up preferably without a alarm. Well I feel so much better now that I don’t wake up to a alarm clock. For some reason waking up to a sound puts me in a negative stressful state first thing in the morning. Obviously stress kills gains. I always set my alarm however 8/10 times I wake up 5 minutes before it goes off. You can train your brain to wake you up at a specific time!