Stop following fad diets like GOMAD or frequently going out and eating junk. Unless you're specifically trying to look bigger from the higher bodyfat and want to get there fast, there is no reason to go crazy with the surplus. For most naturals, lean bulking is the most efficient way of gaining long term size and strength. Also see "No More Dirty Bulking" ,ua-cam.com/video/lIdeBoFmVLs/v-deo.html and "Scared to Bulk?" ua-cam.com/video/VVijJRYX0Hk/v-deo.html&t
I do believe that for naturals you want to eat more than the traditional 200-300 calorie surplus, that is if you want to make significant progress, if you consume more calories you build more muscle, of course, up to certain extent, not because you eat 1000 extra calories you will add more muscles mass, but consuming more than 250 (say 400-600) will definitely give you better results. You may go ham some days and expend more calories, therefore erasing that 250-300 surplus, stay on the safe 400-600 surplus but past that, it WILL be UNNECESSARY fat, but you DO need a little bit of it. If you master the right way to lose fat, adding a little more fat will always be worth it if it means gaining more muscle, you shouldn’t lose it cutting if you do things right. Just my opinion and I’m a nutritionist advocating for a bigger anabolic response. Ironic!
I hate when some bodybuilders say "if you wanna get big you gotta eat big" that only applies to really skinny dudes who have a very fast metabolism or guys who don't care about gaining fat.
That advice works for say called hard gainers, or more accurately small eaters. Anyone else, like me, would be easily eating 5000 calories a day if I tried to go hard and allowed junk. Never done it, and not worth it either
Do you know why I like you? Because you don't act like these other youtubers who claim they have the answers all of the time. You learn as you go much like the people who watch you. You admit when you are wrong and you bring questions to the table instead of answers, which makes people think. I always question the status quo and feel it is a necessity. Keep doing you man and by the way, you looking jacked my friend!
Dirty bulking is not an excuse, it is way harder to force feed than lean bulking. It is just being an ignorant. I ate 4000 kcal per day thinking it would help me put on more muscle and I was working hard as fuck trying to get those calories in, I would stay up late night force feeding honey and milk to reach 4000 kcals. That is definitely not being lazy. It is just lack of knowledge. Lean bulking is easy as hell because you don't have to force feed
Watching the progression on this channel is always great. I remember when you were trying GOMAD and dirty bulked back in the day with update videos. Almost feels like yesterday.
I fell into rippetoes trap and actually ate 4000 kcal per day on a linear progression program, I went from like a 110kg squat to 150kg squat in a few months only but my cut lasted forever + got a bunch of unnessecary stretch marks. Lean bulk is the key
How much weight gain is good for a 155lbs lifter with 6 months lifting experience(to get stronger and add pounds to the lifts without getting fat)? Thank you. Keep it up!!
I don't want to sound like Brosciense, but coming from fityourshitmacros type of diet. I recently switched to vertical diet, and I really feel amazing, never tried, I feel like my insulin level are always under control by eating this type of natural and healthy foods.
Mar 6, 2017 is when I said screw dirty bulking ua-cam.com/video/lIdeBoFmVLs/v-deo.html I agree though, I've changed a lot over the years. Being stuck in your ways is not the way to go, I'm always changing and evolving. Can't help it, see the video "Why I Contradict Myself" ua-cam.com/video/bGMVNVw5CaU/v-deo.html&t
AlphaDestiny true that man I’ve evolved so much in the last 2-3 years. 18-21 y/o it’s necessary in order to better yourself nothing wrong with it at all.
i weight about 224 pounds, trying my best to stay in a calorie deficit and i still was able to go from 5 push ups in a row up to 12 in just one month of training.
I like to think of this bulk style as just eating at maintenance. You're bound to go over a little anyway with miscalculations, etc., so there's your 5-10% surplus.
Alex would high volume push ups and pull ups and squats be beneficial for a wrestler cuz I really wanna dominate on the mat and endurance and work capacity are kind of holding me back I’ve also started eating plant based since I’ve noticed cardio shoots through the roof🤔
Guy Pheonix I personally would do more specific training for wrestling. A lot of explosive movements, gpp work, with the occasional strength building stuff. Example: do conditioning and wrestling 3 days a week, while doing strength work (bench/squat/dead) 2-4 days a week. Keeping accessory work at a minimum and focus on specifics towards wrestling
I did half gomad 2 years ago and gained 10 lbs in a month. the acne, the gross feeling because of the dairy, and the fat made me cut out milk entirely. Dropped that 10 lbs the next month and started regulating my extra calories with how much oatmeal I ate at breakfast, I'm now that 10lbs heavier havnt hit any hard strength or recovery plateus in that time and way leaner than that first time. Slow and steady definitely wins, I plan to strength train for life, why rush? I dont calorie count, but I loosely follow my weight, if I gain more than 2 lbs in a month I'll skip the oatmeal most days the next month, pretty good system imo. Its like a gentle bulk->recomp cylcle.
I had a 100kg bench and 140kg squat, but i did a 3 month cut and i wasn't training my bench. My squat should have maintained but i wasn't getting carryover from the other exercises. Am i a novice lifter again? or should i stick with Westside and build them back up on a recomp phase.
100 percent agree with this method, I didn't know how fat I was til I cut for a month I have 10 years of experience building muscle so it wasn't a huge set back. For now I'm going to try to gain quality muscle over time itll take longer but the benefits will be worth it .
This video couldn’t have come at a better time for me. Been lean gaining and it’s been working great but slow. Recently started Dirty bulking after becoming interested in strongmen shit and already seeing fat :/
Looks like Alex's subscribers want to see him train his legs again. Dayuum. Let me put on my +5 hat of weaponsmithing, work on skilling up my crafting and let's talk about this.
Hey man, Im doing your novice program, but also doing cardio 3 or 4x a week. Should I lower the volume for my lower body to 2x a week, or just adhere to the program?
Rubbisch if it ain't broken, don't try and fix it. If you are having issues recovering, then you can give that a shot, and if it still isn't helping, maybe consider switching to a twice a week routine
Macadamian Nuts best of the nut family less phytic acid then any other .. bet you can't have 1 ounce ! Fuck I ate a pound before lol calorie overload !
hey alex love your videos dude , i have a question . ive been trying to recomp since i got back in the gym 90% of the time ive been either at maintaince or a slight deficit of 400 calories or under . how big of a difference would there be in strenght if i was eating in a surplus on the bench press. ive been benching for nearly 2.5 months properly. went from 135 for 5-6 to 155 for 4-5 reps . my bodyweight atm is a 155 . Just wanted your input if you dont mind
What can i expect my arms size to be at reaching the intermidiate stage. Following your novice program for 2 months. Already pause benching 75kg for 5. 17 year old 5'11 165 pounds with 14 inch arms
Hey Alex, running conjugate style of training and still getting sore every week, I have seen many people saying that shouldn't happen, when does it become a problem?
It does! But after the 2/3 year mark even though you’ll still be “small” you’ll be hella muscular and that’ll keep you motivated to the final goal of size
Hey Alex! I've recently got back in the gym a few months ago after a few years lay off and over done it on bulking and gone up to around 22% body fat and I'm not sure if to start a cut to get leaner so I can start a lean bulk. I'm 5ft9 and 172lbs
So hear me out lately at the gym I've been trying to start a new routine so pretty much what I do is I get to 225 on the incline bench and I'll do one rep every 10 seconds until 10 reps do you think it's beneficial or am I wasting my time
Hey Alex, I'm doing your novice program 2x week doing the 5 sets on the main lifts, can i lower it down to 3 sets or is that not enough weekly volume? Thanks
The idea is to start with 3 sets and gradually increase over time to keep making gains, u r doing it only 2x week so lowering Ur sets if you have already been lifting for a while (few months) then it won't be the best bet
T I im stalling at very low weights like my 90kg squat and 120kg deadlift, also eating on a small surplus, with sleep on point. Does this mean that i’m not recovering properly? Only reason i considered changing it to 3 is because maybe I need better recovery(even though that would be weird since im doing 2x week).
@T I oh okay But What if you're on it for more than 6-8 months you need to add sets right? But, generally, if you're on a novice linear program the either you're most likely putting on weight or recomping... Well, then again it depends upon individual to individual...
@T I I absolutely agree with that bro, But after a while you just can't keep adding weight to the bar so to keep increasing the volume, you'll eventually need to add sets to get sufficient hypertrophy... I guess
Alex, could you recommend us to a good calorie intake calculator, ex: you enter your height and weight and it gives you a number for cut, bulk, and maintain?
question: my shoulders are grinding/popping/causing a lot of discomfort daily. i do compound movements, AB split, 3 times a week alternating every week. i struggle to benchpress, do lateral raises, ohp, etc. any ideas
@@ilu1994 Alex has talked about shoulder issues before. Not asking for a diagnosis. Just seeing what he would recommend in terms of exercise. I'm seeing a doctor.
What do you think on building a bigger neck by unilaterally hitting the sternocleidomastoid muscle on its linear muscle direction? The movement looks like you try to reach your nipple with your ear Fk my english skillZz
Can i also be in a small deficit throughout the week and have a cheat day on saturday (with mostly healthy foods just without counting them) and bulk up this way?
It would probably be better to be in a deficit for 4 days and surplus for 3 days, edit: as long as your total weekly calories is still at maintenance calories.
As someone who has had trouble gaining weight their whole life, I’m inclined to disagree. I tried lean bulking and just constantly hit plateaus. Over the past year, I just went insane with the calories (pizza and ice cream daily) strength shot up, cut for 3 months after and I look much better than I would’ve lean bulking
hey alex, what do i do, the barbell i bench with is ruining my progress, its loose on one side, they tighten it up but after a few weeks again its really loose.. i told a few staff members but they have not done anything, do u consider me buying a barbell and keeping it in the gyms store room until i go in, not sure what to do at all, i ask because ive watched your older videos and noticed you had bother with barbells
Ah man if that cheap bar is increasing your chance of injury and ruining your sets, don't bother with it. Use dumbbells instead my bro, don't wanna get snapped over this
Hey Alex, is it ok to gain 1kg per month at 6'2 and 182lbs? I'm a little bit on the higher side (15-16% bf). I've been training for 11 months but I didn't hit the intermediate on the bench!
What’s your opinion on Kinobody’s lean bulking strategy where you eat in a 500 calorie surplus for 3 weeks and on the 4th week you eat at maintenance? Thanks
Hey Alex! I’m currently doing a very slow lean bulk, and I have a really big appetite. This makes it hard to not overdo my calories. My diet is extremely clean (bro-ish food) all day, but recently I’ve been adding in a “Halo-Top” Ice cream at the end of my training day, just to keep me on track. It’s about 280 calories and I still eat the same amount of total calories, but it’s not exactly a whole food! Do you think this is problematic, or are the calories all that matter?
yo alex? how can i bulk while being prediabetic? what kind of macro ratios do you recommend for someone with a similar problem as me? higher protein and fats?
Lean bulking...does it require you to gain weight? My mate has stayed 68kg for 3 years at the gym...his bench press is 85kg and has gone up 5kg a year....He literally looks the same every year..
your mate doesn't know what he is doing. I was 66kg 10 months ago when i started training and my bench press was 50kg for 1 rep(i know it's pathetic). I gained 9 kg and then cut back to 67kg and my bench press is 95kg now. I'm pretty sure i'll be able to 1rm 100-105 in a couple of months. and yes, dudes at my gym come to me and ask if i use anything because they saw what i looked like when i started. But i just train, eat in a caloric surplus and recover
He's doing something wrong... I've been lifting for 7 months and have increased bench from 105lbs to 205lbs (1 RM) But I started completely untrained though. Ask your friend to check out smolov protocol for bench.
I'm 149lbs and I'm eating about 2800-2900 calories for a small surplus: Breakfast: 850kcal 40g porridge oats 270ml milk 40g raspberries 2 slices toast 40g peanut butter banana Lunch: 650kcal 125g cooked chicken 250g cooked rice vegetables For dinner, I have something a little more exotic that is still healthy (800kcal) dessert: 500kcal
@@sergiogarciacastro9103 I've been eating like this for about 6 weeks and have put on about 2-3 lbs. I would consider increasing the calories by 100-200 but I'm studying for exams currently so I won't bother doing it for now as I'm not as active.
Cristian Filip ok, so would you say that my “fast newbie gains” would start reducing at 225 bench and from that point I should be able to put only half a pound of muscle a month?
Hey Alex, i can still gain strength on maintenance calories, although i almost lift for 2 years. I'd say may numbers are pretty intermediate (405 squat, 275 bench, 505 deadlift) @ 187lbs, 17 yo. What does this mean that i can still gain strength at maintenance?
That you are programming well. The question is if you are following linear progression. If you are following linear then you have good genetics and are maybe beginner/intermediate for your potential.
Stop following fad diets like GOMAD or frequently going out and eating junk. Unless you're specifically trying to look bigger from the higher bodyfat and want to get there fast, there is no reason to go crazy with the surplus. For most naturals, lean bulking is the most efficient way of gaining long term size and strength.
Also see "No More Dirty Bulking" ,ua-cam.com/video/lIdeBoFmVLs/v-deo.html
and "Scared to Bulk?" ua-cam.com/video/VVijJRYX0Hk/v-deo.html&t
some of us just want to get strong, so putting on some extra fat isn't the end of the world
Will you get the benefits of both if you fast, then eat a small surplus in your eating window?
@@RoryMonkeyYT Maybe, depends on your body man...I know for me to perform my best in the gym I need to make sure I am properly carb'd up
I love omad or 20 hour fasts and then eating good little carb is what I like .. prolong life and get lean best of both worlds if you ask em 😎
I do believe that for naturals you want to eat more than the traditional 200-300 calorie surplus, that is if you want to make significant progress, if you consume more calories you build more muscle, of course, up to certain extent, not because you eat 1000 extra calories you will add more muscles mass, but consuming more than 250 (say 400-600) will definitely give you better results. You may go ham some days and expend more calories, therefore erasing that 250-300 surplus, stay on the safe 400-600 surplus but past that, it WILL be UNNECESSARY fat, but you DO need a little bit of it. If you master the right way to lose fat, adding a little more fat will always be worth it if it means gaining more muscle, you shouldn’t lose it cutting if you do things right. Just my opinion and I’m a nutritionist advocating for a bigger anabolic response. Ironic!
I hate when some bodybuilders say "if you wanna get big you gotta eat big" that only applies to really skinny dudes who have a very fast metabolism or guys who don't care about gaining fat.
That advice works for say called hard gainers, or more accurately small eaters. Anyone else, like me, would be easily eating 5000 calories a day if I tried to go hard and allowed junk. Never done it, and not worth it either
I MEAN THATS TRUE IF YOUR ON GEAR AND NEED 5000 CALS A DAY
FASCINATING to see Alex from bear mode dirty bulk to here 😍 , open minded ADVANCED lifter that I truly admire
Alex has become so mature from before...proud of you man !
You changed my life through this channel. Thanks Alex.
I'm happy for you and truly honored. Thank you Abdullah, I wish you continual success in the gym and life.
Do you know why I like you? Because you don't act like these other youtubers who claim they have the answers all of the time. You learn as you go much like the people who watch you. You admit when you are wrong and you bring questions to the table instead of answers, which makes people think. I always question the status quo and feel it is a necessity. Keep doing you man and by the way, you looking jacked my friend!
This channel should have minimum of 10 million subs
Lean bulk > Dirty bulk
Dirty bulk is just an excuse to be lazy and fat.
Dirty bulking is not an excuse, it is way harder to force feed than lean bulking. It is just being an ignorant. I ate 4000 kcal per day thinking it would help me put on more muscle and I was working hard as fuck trying to get those calories in, I would stay up late night force feeding honey and milk to reach 4000 kcals. That is definitely not being lazy. It is just lack of knowledge. Lean bulking is easy as hell because you don't have to force feed
Watching the progression on this channel is always great. I remember when you were trying GOMAD and dirty bulked back in the day with update videos. Almost feels like yesterday.
Haha much love Jon. Indeed, it's been a fun & evolving journey so far and I appreciate you being here all this time. Went by so fast
Yeuh we at the buffey rite nao!
Caloric Surplus = Weight Gain
Caloric Deficit = Weight Loss
About to throw a mcdouble ontop of my maintenance today, sorry bro
yeahhhhhhhh
I fell into rippetoes trap and actually ate 4000 kcal per day on a linear progression program, I went from like a 110kg squat to 150kg squat in a few months only but my cut lasted forever + got a bunch of unnessecary stretch marks. Lean bulk is the key
Yeah, guys like Rippletoe are definitely not the best to listen to for longevity and athleticism
@@nomongosinthaworld The program works great, his dietary advice is just horrendous.
@@nomongosinthaworld Still far better program for athletes than what athlean x brosplit programs
Holy shit, seeing that thumbnail, You look like a damn Greek God.
kinobody would be happy
Thanks Filip
He won't let you in his pants. Calm down.
How much weight gain is good for a 155lbs lifter with 6 months lifting experience(to get stronger and add pounds to the lifts without getting fat)? Thank you. Keep it up!!
I don't want to sound like Brosciense, but coming from fityourshitmacros type of diet. I recently switched to vertical diet, and I really feel amazing, never tried, I feel like my insulin level are always under control by eating this type of natural and healthy foods.
Dude you did a full 180 on everything. Flipflopping per excellence.
Mar 6, 2017 is when I said screw dirty bulking ua-cam.com/video/lIdeBoFmVLs/v-deo.html
I agree though, I've changed a lot over the years. Being stuck in your ways is not the way to go, I'm always changing and evolving. Can't help it, see the video "Why I Contradict Myself" ua-cam.com/video/bGMVNVw5CaU/v-deo.html&t
@@AlexLeonidas im glad that you are evolving and advancing 👍
AlphaDestiny true that man I’ve evolved so much in the last 2-3 years. 18-21 y/o it’s necessary in order to better yourself nothing wrong with it at all.
You're looking good nigga
Loved your presentation of the info Alex ✌️
i weight about 224 pounds, trying my best to stay in a calorie deficit and i still was able to go from 5 push ups in a row up to 12 in just one month of training.
Nice progress man .
Very good video bro , absolutely loved it and i have to say that your current hairstyle is the best from all i have seen since 2015
I like to think of this bulk style as just eating at maintenance. You're bound to go over a little anyway with miscalculations, etc., so there's your 5-10% surplus.
Not enough
Alex would high volume push ups and pull ups and squats be beneficial for a wrestler cuz I really wanna dominate on the mat and endurance and work capacity are kind of holding me back I’ve also started eating plant based since I’ve noticed cardio shoots through the roof🤔
Guy Pheonix I personally would do more specific training for wrestling. A lot of explosive movements, gpp work, with the occasional strength building stuff. Example: do conditioning and wrestling 3 days a week, while doing strength work (bench/squat/dead) 2-4 days a week. Keeping accessory work at a minimum and focus on specifics towards wrestling
Damn wish I had seen this two weeks ago
Bro u can't gain that much fat in 2 weeks
I did half gomad 2 years ago and gained 10 lbs in a month. the acne, the gross feeling because of the dairy, and the fat made me cut out milk entirely. Dropped that 10 lbs the next month and started regulating my extra calories with how much oatmeal I ate at breakfast, I'm now that 10lbs heavier havnt hit any hard strength or recovery plateus in that time and way leaner than that first time. Slow and steady definitely wins, I plan to strength train for life, why rush? I dont calorie count, but I loosely follow my weight, if I gain more than 2 lbs in a month I'll skip the oatmeal most days the next month, pretty good system imo. Its like a gentle bulk->recomp cylcle.
Damn brother, glad you broke out of GOMAD. Looks like you found a much better way.
I agree entierely with you man, 100%!
Keept it up Alex, always enjoying your content!
I think we all need to do the mistake first to learn
I had a 100kg bench and 140kg squat, but i did a 3 month cut and i wasn't training my bench. My squat should have maintained but i wasn't getting carryover from the other exercises. Am i a novice lifter again? or should i stick with Westside and build them back up on a recomp phase.
Please answer this Alex
starting strength and gomad will fix you
Hey Alex if you're still following a plant based diet I'd really like to see a what I eat in a day. Cheers
Another thing is to not increase calories every time your strength gains slow down.
100 percent agree with this method, I didn't know how fat I was til I cut for a month I have 10 years of experience building muscle so it wasn't a huge set back. For now I'm going to try to gain quality muscle over time itll take longer but the benefits will be worth it .
Awesome dude
This video couldn’t have come at a better time for me. Been lean gaining and it’s been working great but slow. Recently started Dirty bulking after becoming interested in strongmen shit and already seeing fat :/
For all my natties out there
*you'll never be lean and big*
Good day
@@RubyRubeMe after like 10,000 years or so...
We'll most likely live to play with our grandchildren though
Harambe Sad,but true...
Lean
Big
Natty
choose two
Great advice Alex!
Great video man as always
Yo Alex. Your FFMI at 161lbs, 5.3 height, and 11% body fat is 25.5! That’s pretty crazy for a natural guy
All of those numbers are wrong, but thanks
@@AlexLeonidas haha
AlphaDestiny Which ones? I’m curious what the all the elite naturals stats are
@@nf1 the weight, the height and the body fat.....
Isaiah Mc Intosh I’m referring to when he cut to 160 pounds. He looked to be in the 11-13% range. And his height is all over the place.
Here is a tip: make an excel chart with your weight everyday and your daily kcal, this is how you can calculate your tdee very effectively
Greetings Alex , no need for the f word , the video becomes better 💪
Thank you for being such a rational role model
And after a cut I think eating at a maintenance until you can longer make any gains than go on that 5-10% cut . It can prolong a bulk even more.
I wish I could get this point through to people who ask me on lifting advice. lol
ur right problem is im lazy as fk
I hear ya
Are you ever going to seriously train legs again ?
Looks like Alex's subscribers want to see him train his legs again. Dayuum. Let me put on my +5 hat of weaponsmithing, work on skilling up my crafting and let's talk about this.
You have to change your lifestyle 100%
Word!
Is it possible to increase calistentics skills while on a slight caloric surplus ? Keep up good content !
Definitely I think it’s even better because you don’t gain too much weight and make the moves way more difficult
Edit- not an expert opinion though
If you gain muscle yes but if your gaining weight quicker than muscle you will find it harder
Ima do a comeback my ex broke up with me in Feb 15 and I have had displine lately Ima start having more disipline from now on btw she is 15 and I'm 13
Lol how long did it last a month?
@@partsunknown9738 5months
But she wants me back but ima say no, I gotta get my shit done
@@rxvrxv3907 13😂😂😂😂😂😂😂😂😂😂😂😂😂😂 relax bro you got ur whole life ahead
Hey man,
Im doing your novice program, but also doing cardio 3 or 4x a week. Should I lower the volume for my lower body to 2x a week, or just adhere to the program?
Rubbisch if it ain't broken, don't try and fix it. If you are having issues recovering, then you can give that a shot, and if it still isn't helping, maybe consider switching to a twice a week routine
I cut 13kg during 6 months, my scale says around 13% now, but now I have trouble eating a lot hahaha fuck! Adding calories very slowly
Macadamian Nuts best of the nut family less phytic acid then any other .. bet you can't have 1 ounce ! Fuck I ate a pound before lol calorie overload !
Another fantastic video Alex!! Greetings from Ottawa 🔥💯
Glad you liked it, much love from Montreal!
hey alex love your videos dude , i have a question .
ive been trying to recomp since i got back in the gym 90% of the time ive been either at maintaince or a slight deficit of 400 calories or under .
how big of a difference would there be in strenght if i was eating in a surplus on the bench press.
ive been benching for nearly 2.5 months properly. went from 135 for 5-6 to 155 for 4-5 reps .
my bodyweight atm is a 155 . Just wanted your input if you dont mind
why are you in a calorie deficit if your 155
What can i expect my arms size to be at reaching the intermidiate stage. Following your novice program for 2 months. Already pause benching 75kg for 5. 17 year old 5'11 165 pounds with 14 inch arms
@@popcornto6032 But if he isolate his arms he can get 16" or slightly over.
Got another 10ish pound to lose from 235 to 172, can't fucking wait to lean bulk
Hell yeah bro
Nice video on bulking, kobold
Finally got that cut I see, looking hella clean
is 200 calories surplus good?
strups not a professional but anywhere between 200-400 I think is a good range
you never explained why you grew your hair
Decided not to talk about it after all
Guess what, if u don't cut your hair... It keeps growing lol
AlphaDestiny He did it for reasons beyond looks
How about a faster gaining phase +400/500 kcal and using a mini cut every few months?
Thanks for taking the fun out of bulking Alex :’(
What’s the difference between Alphabody and Naturally Enhanced?
When is the G4P videos coming ? I’d be willing to pay top dollar
Are you gonna talk about your long fast and training?
I'm about to hit the 72 hour mark soon. I'll do updates on IG
Hey Alex, running conjugate style of training and still getting sore every week, I have seen many people saying that shouldn't happen, when does it become a problem?
I TAKE'S SO LONG AHHHHHH I WANT TO BE BIG
Your profile picture matches with your comment lol
Roids make you big, staying natty wont do shit for you lol
Someones gotta unravel the truth. It hurts ik ik :)
It does! But after the 2/3 year mark even though you’ll still be “small” you’ll be hella muscular and that’ll keep you motivated to the final goal of size
Hey Alex! I've recently got back in the gym a few months ago after a few years lay off and over done it on bulking and gone up to around 22% body fat and I'm
not sure if to start a cut to get leaner so I can start a lean bulk. I'm 5ft9 and 172lbs
But tomorrow they are releasing the black hole Sagittarius A*'s real image after processing 27 petabytes of data
Sorry wrong section
When exactly do u now?
this has me more interested than the video imo. Excited for tomorrow, set a reminder!
Watch this Veritasium's video and you'll be set for tomorrow
ua-cam.com/video/zUyH3XhpLTo/v-deo.html
So hear me out lately at the gym I've been trying to start a new routine so pretty much what I do is I get to 225 on the incline bench and I'll do one rep every 10 seconds until 10 reps do you think it's beneficial or am I wasting my time
Are you progressing doing that ?
Any workout videos coming out? Or recipe videos?
Do you think fruit smoothies are good way to bulk up? (add carbs)
They're an excellent addition to one's diet. I have them daily and strongly recommend
Looking fresh bro
Hey Alex, I'm doing your novice program 2x week doing the 5 sets on the main lifts, can i lower it down to 3 sets or is that not enough weekly volume? Thanks
The idea is to start with 3 sets and gradually increase over time to keep making gains, u r doing it only 2x week so lowering Ur sets if you have already been lifting for a while (few months) then it won't be the best bet
T I im stalling at very low weights like my 90kg squat and 120kg deadlift, also eating on a small surplus, with sleep on point. Does this mean that i’m not recovering properly? Only reason i considered changing it to 3 is because maybe I need better recovery(even though that would be weird since im doing 2x week).
@T I oh okay
But What if you're on it for more than 6-8 months you need to add sets right?
But, generally, if you're on a novice linear program the either you're most likely putting on weight or recomping...
Well, then again it depends upon individual to individual...
@@7Rokumaru what is your height, body weight, age and how long have u been training and on the novice program
@T I I absolutely agree with that bro,
But after a while you just can't keep adding weight to the bar so to keep increasing the volume, you'll eventually need to add sets to get sufficient hypertrophy... I guess
Alex, could you recommend us to a good calorie intake calculator, ex: you enter your height and weight and it gives you a number for cut, bulk, and maintain?
Hey Luke see my video on calorie calculators ua-cam.com/video/x5qIIAhToJY/v-deo.html&t
How often do you get your haircut?
Every 3-4 weeks.
Beard I do myself every few days
AlphaDestiny cool man thanks
question: my shoulders are grinding/popping/causing a lot of discomfort daily. i do compound movements, AB split, 3 times a week alternating every week. i struggle to benchpress, do lateral raises, ohp, etc. any ideas
See a doctor. Nobody can diagnose you over the internet.
@@ilu1994 Alex has talked about shoulder issues before. Not asking for a diagnosis. Just seeing what he would recommend in terms of exercise. I'm seeing a doctor.
Face pulls and some band shoulder mobility work
Lower volume?
Stop doing them!!!!! Take a week or two off of pushing, then switch exercises. Incline bench, dips ect.
I like that sweater
Hey Alex do you think one looses muscle on a 48 or 72 hour fast and would you recommend lifting during that period?
What do you think on building a bigger neck by unilaterally hitting the sternocleidomastoid muscle on its linear muscle direction?
The movement looks like you try to reach your nipple with your ear
Fk my english skillZz
Can i also be in a small deficit throughout the week and have a cheat day on saturday (with mostly healthy foods just without counting them) and bulk up this way?
Yunus Demirci what
Your body might not be able to retain the surplus from one day, to make up for the other 6..
Can you recomp by being in caloric deficit for 3days a week and in a surplus for the remaining days
It would probably be better to be in a deficit for 4 days and surplus for 3 days, edit: as long as your total weekly calories is still at maintenance calories.
Yo Alex will i become vascular if i lift as heavy as i can if i am "fat"?
I'm vascular afffffff but skinny asssshttt and I lift heavy
It's more or less genetic but u can do few things here and there
To keep your surplus in check
As someone who has had trouble gaining weight their whole life, I’m inclined to disagree. I tried lean bulking and just constantly hit plateaus. Over the past year, I just went insane with the calories (pizza and ice cream daily) strength shot up, cut for 3 months after and I look much better than I would’ve lean bulking
I am a former fatty scared to bulk and with a surplus 2 small I just spend just spinning my wheels tbh
You lacked the discipline to bulk on normal foods. The same energy intake with normal foods would have worked.
hey alex, what do i do, the barbell i bench with is ruining my progress, its loose on one side, they tighten it up but after a few weeks again its really loose.. i told a few staff members but they have not done anything, do u consider me buying a barbell and keeping it in the gyms store room until i go in, not sure what to do at all, i ask because ive watched your older videos and noticed you had bother with barbells
Ah man if that cheap bar is increasing your chance of injury and ruining your sets, don't bother with it. Use dumbbells instead my bro, don't wanna get snapped over this
@@AlexLeonidas i guess thats the switch i need, thanks for the reply man:D!
Can beginners do a heavy, light medium, setup? What are the pros and cons?
Hey Alex, is it ok to gain 1kg per month at 6'2 and 182lbs? I'm a little bit on the higher side (15-16% bf). I've been training for 11 months but I didn't hit the intermediate on the bench!
We've all dirty bulked. Let's be fucking honest here.
I have a question does drinking gatorade help I drink the one that has no sugar in it
I do not take dairy because it breaks me out, if I take bcaa's it would break me out?
bcaa waste of money
What’s your opinion on Kinobody’s lean bulking strategy where you eat in a 500 calorie surplus for 3 weeks and on the 4th week you eat at maintenance? Thanks
A little bit extreme if gou ask me... 100 calorie surplus evrryday seems better 💪☺
Why would you eat at maintenance... Might as well be in a deficit if you're not going to be in a surplus.
How i do nucleus overload on the glutes?
Doing daily hip thrusts can help
Anal
glute bridges and hip thrusts everyday but make sure this doesnt tax your recovery. just my 2 cents
@@ledues3336 lol
@@thugnyo tnx man
Can you do reverse wrist curls standing?
Hey Alex! I’m currently doing a very slow lean bulk, and I have a really big appetite. This makes it hard to not overdo my calories. My diet is extremely clean (bro-ish food) all day, but recently I’ve been adding in a “Halo-Top” Ice cream at the end of my training day, just to keep me on track. It’s about 280 calories and I still eat the same amount of total calories, but it’s not exactly a whole food! Do you think this is problematic, or are the calories all that matter?
Eat 90 % whole foods and 10 %fun calories :)
yo alex? how can i bulk while being prediabetic? what kind of macro ratios do you recommend for someone with a similar problem as me? higher protein and fats?
Why are you prediabetic? Look into the McDougall diet. He cures and treats diabetics with that diet at his clinic. Similar diet to what Alex eats
i mean if you're going diabetic I don't think it's time to bulk my friend lmao
Liking the look Alex
Merci
Lean bulking...does it require you to gain weight? My mate has stayed 68kg for 3 years at the gym...his bench press is 85kg and has gone up 5kg a year....He literally looks the same every year..
He is doing no work I ve been training for 20 months im 28 kg up with 13% body fat I was 8% when I started
You still gain weight if you lean bulk (by definition). what your friends appears to be doing is a recomp.
your mate doesn't know what he is doing. I was 66kg 10 months ago when i started training and my bench press was 50kg for 1 rep(i know it's pathetic). I gained 9 kg and then cut back to 67kg and my bench press is 95kg now. I'm pretty sure i'll be able to 1rm 100-105 in a couple of months.
and yes, dudes at my gym come to me and ask if i use anything because they saw what i looked like when i started. But i just train, eat in a caloric surplus and recover
He's doing something wrong... I've been lifting for 7 months and have increased bench from 105lbs to 205lbs (1 RM)
But I started completely untrained though. Ask your friend to check out smolov protocol for bench.
@@octane9303 Interesting...you looked like ronaldo before you started the gym?
How many push-ups and pullups can you do rn?
No idea bro
Do you think its possible to do 5:2 diet on a lean bulk
I'm 149lbs and I'm eating about 2800-2900 calories for a small surplus:
Breakfast: 850kcal
40g porridge oats
270ml milk
40g raspberries
2 slices toast
40g peanut butter
banana
Lunch: 650kcal
125g cooked chicken
250g cooked rice
vegetables
For dinner, I have something a little more exotic that is still healthy (800kcal)
dessert: 500kcal
Lol we eat and are fairly similar, how much is your surplus or how much weight you're gaining per week?
@@sergiogarciacastro9103 I've been eating like this for about 6 weeks and have put on about 2-3 lbs. I would consider increasing the calories by 100-200 but I'm studying for exams currently so I won't bother doing it for now as I'm not as active.
@@sergiogarciacastro9103 surplus probably 200-250 calories.
@@marquez2390 yeah I think I'll need to bump it up a notch, haven't consistently been gaining weight.
Well most people have a different dinner everyday so its gonna be diff amount of calories or do you have the same thing everyday for same calories?
If I am a begginer/intermediate lifter, how much lean pure muscle can I put in one month naturally.
Half a pound of pure muscle a month when you get to the intermediate level
Cristian Filip lately I have been putting 2 pounds a month, but I still look lean, Squat: 205x7, Bench Press: 155x7. Thoughts?
@@ignaciolopez3599 if you continue putting on 2lbs a month by the time you hit a 225 bench for reps your chest and triceps will look sexy af
Cristian Filip ok, so would you say that my “fast newbie gains” would start reducing at 225 bench and from that point I should be able to put only half a pound of muscle a month?
@@ignaciolopez3599 technically yes but you wont even notice since its still a very slow process, it depends on your genetics tho
Hey Alex, i can still gain strength on maintenance calories, although i almost lift for 2 years. I'd say may numbers are pretty intermediate (405 squat, 275 bench, 505 deadlift) @ 187lbs, 17 yo. What does this mean that i can still gain strength at maintenance?
That you are programming well. The question is if you are following linear progression. If you are following linear then you have good genetics and are maybe beginner/intermediate for your potential.
Like in the winter you can gain 10-20 lbs then in the summer and spring you cut down that weight and repeat the process?
more like 10-12 lbs over fall, winter and most of the spring combined.