The WORST Argument Against Pullups
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- Опубліковано 8 лис 2023
- "PULLUPS AREN'T OPTIMAL FOR HYPERTROPHY! SO UNSTABLE!" the latless DYEL shouted.
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#calisthenics #pullups #weightedpullups
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing. - Навчання та стиль
Specialising in pullups is one of the best advices i’ve ever heard from you i’ve never seen such back growth sense I started specialising in them
100 percent man. Same here. Literally a minimalistic program for back with Deadlifts, pullups and occasionally barbell rows. That's what I've been following for a bit now
It’s still fucking shocking to me how few gym bros do pull-ups, at least in the gyms I’ve been in. Sub-200 lbers have no excuse, and even if they really can’t do one, that should be an indication of a problem.
What exacly does it mean? I'd like to do it too but how do I start?
@bambikbambik1591 It means make Pullups your main back movement. 💪
@@bambik06 well a good start would just be to make it your primary back exercise. If you would normally start with bent rows or some kind of cable row/pull-down, do pull-ups instead.
Super wide grip pullups apsolutely humbled me... bodyweight only super wide grip pullups also got me the best back gains in a while, it's truly an amazing excercise
It's amazing for sure! As I started doing them I never came back to narrower grips almost. I feel my back the most doing them, and it feels great when you can do them without swinging in slow & controled motion. Because it's not that easy ant not a lot of people can do it properly :)
It also makes you wide framed look at don Howarth
I'm skeptical. More ROM is typically better. If I could only do one kind of pull up, I would do rings.
@@MrCmon113its because of the plscement of your arms. You get WAY stronger later activation all the way to your lowerback its crazy
@@timarveit’s actually worse for the lats,
Why you gotta do prisoners like that 💀
Statistically that would make sense but yes it is an extreme statement. Just wanted to make a point that anyone can master pullups.
@@AlexLeonidasI think he refers to the “under 100 iq”😂
Even vegans with sub-100 IQs can do it so all are covered
@adriaanmorosan that's just a statistical fact. Stating it doesn't change anything.
@@DeCapitanOG So a majority of prisoners got below 100iq?
Didn’t know that..
Controlling the negative is so important. Not only does it make it easier to do heavy weighted work since you're reducing swing, but obviously stresses the stronger part of the movement and leads to better weighted stretch.
I see so many people doing them like they're trying to get them over as soon as possible. Embrace the discomfort, it's only challenging to do them like this when you first start out. You'll build strength so much faster this way and it will become your default.
Your content is a big reason I've gotten back into pullups after years of doing lat pulldowns. Not only have I gotten a lot stronger from doing them when compared to lat pulls (with which I'd plateaued), but they improved my mind-muscle connection with lat pulls as a secondary movement.
Beautifully summed up, everyone wants to get the pullups over as quickly as possible because they're hard, and they hurt.
As always, good technique solves everything and absolutely feeds into pulldowns (both ways).
Alex has gotten seriously good at these explanations, I remember a while back having to re-listen to certain sections. This video and the strap example were crystal clear in explaining how key the eccentric is👍🏼👍🏼👍🏼good shit man
Oh hell yeah!!! I'm super happy that these videos are clear and helpful for you in one shot, thank for sharing this awesome feedback brother. Keep the gains coming!
Well said. People say the same thing about front squats. You have internal stability that you create and external stability that the machine/implement provides of course. However, with a good amount of training age; even free weighted movements should look like you're on a fixed machine due to improved full body awareness. I see some top lifters with incline bb bench form so good that it looks like they're using a smith. If someone can't get a high amount of output on a pull-up; they probably haven't done the movement long enough to develop that awareness.
Love that smith machine comparison, your comment is SO SPOT ON brother!!
Watchu got over there phil
Well said, Alex! 💪💪
Even if you are obese you can do it. I did it several times weighing 240ish. If you can do 0 great start hanging negatives bodyweight rows on the parallel bars and in a week I was able to do one. Then it was all about doing one regularly worked up to two then 3 and if you keep going you can get pretty strong.
I've done pull ups weighing 259 lbs (now currently 254) at 6'4" and long limbs and a short torso. No excuses.
More and more I’m realizing the importance of pullups. Lately I’ve been treating them with the same importance as the big 3 lifts and been reaping hella gains. Appreciate these tips.
Biomachnic guru's have been talking bad about pullups for years now and all of their arguments have been completely destroyed. Pullups are one of the best back builders of all time. Just look at all the old school guys and prisoners. I don't give af if it's optimal or not.
THIS!!!!!! Took the words right out of my mouth.
I just came back from a pull day, I weigh 230 during the lift and did slow tempo pull dead stop ups ( not that many reps like 8-6 ) and went to failure. I have never felt my lats work harder tension+ stretching and insane strenght gains. pull up is THE goat movement for upper body development
For pulling yeah I agree
I've sadly never felt my lats on any vertical pulling
@@Danka524 To feel more the lats instead of the forearms, retract the spacula and try to (bend the bar to the side) so it creates more force
Or basically learn pullup technique ibguess
@@Danka524I feel my lats the most on a moderately narrow supinated grip. Alex's cues in the video should help (pauses, eccentric control). Try not to roll your shoulders forward and 'crunch' at the top💪
I no longer take anyone seriously who use the word ‘optimal’ just charlatans using the word for marketing
Unfortunately, most of them DO NOT have good intentions. Even if many of the arguments are sound on paper. It's the extreme black and white training perspectives that distort things, and there's always an agenda/marketing behind their claims. Almost every time.
Excellent video! Absolutely phenomenal work. 🙏👍💪
I love using this technique with dips too, your video with RP was great! Keep crushing life!
Preworkout video before going in for my lift
Alex make video about your training room set up
you seem to treat it like a true temple of strength
Different color lighting and everything thats some real dedication
Who the fuck is arguing against pullups??😂
A whole bunch of newbs in the last 2 years, it's crazy bro. Never in a million years did I think pullups would be criticized for back gains.
I've been a subscriber since Alpha Destiny. Great info Alex! Thank you
If anyone complains about instability during pull movements it usually means they are weak so they try to do it fast to get more reps. If You can do this movement with normal velocity, stability is never going to be an issue
Literally bro, it's a dead giveaway that they're weak or have no idea how to do a single proper pullup.
I think some simple cues would keep out any issues with swinging. I like to cue pointing my toes and flexing my quads for hollow body. Or you can just do L-sit pullups/chins 💪
Great points brotha
We always end up in the same place: the old school movements are great for hypertrophy *if you control the movement.* Technique is everything.
Perfect comment 💯
I'd have to agree; I would say you don't always need to move slowly though. You can do fast(ish) tempo but still have control; like a fast concentric, controlled eccentric, and short pause at the bottom.
I never feel anything on pull ups and i never get sore yet it grew my back like crazy
on pull ups it just seems like you have to really trust the process, you might not feel it or get that great of a pump but the stimulus is insane
100%, pump and doms arent direct indicators of hypertrophy
@@liamblylod5954 Yeah ,its nice to get a pump, but it its not really that important ,especcially since a pump can hinder you to continue your work out at a high capacity.
Gains > feelings though I feel everything
Pull ups is King for back...
Following you since you were explaining volume with a piece of paper.
Been doing 2 pulling session one with 13 down 1 sec pause at bottom and top and another session of 3 sets of weighted pullups Rpe 8-9 ,and a set of drop set of lat rowing on each pulling day back has transformed immensely thanks Alex.
Excellent to hear, Joseph!
2:40 Exactly, machines provide that stability & contrl for you but with pullups there needs to be a bit of care placed in lowering with more control. If you do that, it's a great exercise!
That's all it takes, a teeny bit of control to unlock a legendary back exercise!
Can you do a video on abs like you did for biceps, triceps, forearms, etc.?
Hey Alex nice vid, pullups are simply amazing. I have a question respecting the biceps video, my biceps are pretty behind the rest of my physique so i will apply it but, for example, could i do chest bicep on mondays and back triceps on tuesdays? Wouldnt my back be debilitated by training biceps the day before? I must say that I can only train monday to fridays so a rest day or leg day between those two isnt possible because my back would not have frequency 2. Great content Alex, thanks in advance.
This is such a good que. I recently starting doing wide pull ups at 225lb bw with emphasis on a slow negative. I can barely get 6 reps. Let’s hope by the end of the year I can do 3x10 body weight although I’m in a cut before I start adding weight
Pull-ups blew up my lats during COVID, only muscle group that improved in the 1+ year of just doing bodyweight stuff twice a week and not eating well at all. Recently been able to hit rep PRs during the cut, after being stuck at a similar rep range for over a year during bulking / maintaining. Been focusing on slowing down my negatives and focusing on hypertrophy rather than just pure reps/strength. Controlled positives and pauses sound hard as shit, will have to try it out
I’ve done wide pull ups for like a few months and I’ve noticed some mad gains you’re absolutely right
my brother optained that door to door salesman swag hahah great stuff
I've lost 77lbs to get to 199 and I've gone from wide grip assisted pull ups to neutral grip chin ups. This process has been partially inspired by your spotlight on the value of the pullup. So, thanks man, my back has really blown up the passed 5 months.
5 months of legit pullup gains, I LOVE to hear about your success!!!!!
I appreciate that a lot, Alex! Take care and get your gains!
I've been following your videos since 2017 and stopped around 2020 and came back today. Honestly bro, you look huge and I love the information you give! But what happened to the neck workout videos, did you stop?
I’m close to that 300lb total weight mark weighing 250lbs with 25-30lbs added around my waist. You’ve inspired me to work with bodyweight and perfect the double pause technique. If I can get an equally good strength/hypertrophy workout with less weight and more room for progression, I’m all for it
Hey Alex, for a mix between strength and hypertrophy, I love doing a competition style form with explosive concentric but a deadstop in the bottom. This way, all the reps have little swinging, are honest but i can still use decent weights.
That's perfect! As long as the dead stop resets, it's strict enough.
Pull-ups are one of the GOAT exercises. Full ROM and you get so much bang for your buck. I had bicep tendonitis for a few weeks and I missed them so much lol
I got tendinitis as well so I only do neutral grip now
Same here, I've been doing negative curls to hopefully strengthen the tendons. I'll definitely give neutral grip pullups a try now
Alex, really interested in your opinion on volume/intensity these days. You used to train with higher volumes and maybe a rep or two shy of failure if I’m not mistaken? Seen in your recent collab with dr Mike. Obviously now you’re lower/ moderate volume with complete failure. Do you think 1 is out right better for everyone/produces faster gains etc? Be curious to know your thoughts on if you wish you trained like you do now years ago? Thanks man keep up the great work.
Hey Alex have you also experienced pain in your hands when doing the Planche on parallettes/do you have tips against it? Btw very impressive that you can hold it even though you don't really focus on it 💪. Have you also done banded Planches and Front Raises with "a pause in the Planche position" to learn it or did you just try the progressions?
I wasnt doing wide pull ups in the past, because of the optimal bros shoulder impigement not optimal type of advice, so well, like 8 months ago i started watching "the noble natties" and included wide pull ups, neutral pull ups and regular pull ups into my program, now my lats are huge, that is all you need to know, do wide pull ups, do them slow and controlled, at first it sucks because you can only do a few in a row, give it time
I miss the time stamps, they are a game changer!
Pull-ups and all its variations (except kipping lol) are and always will be a goat back workout.
Bro. Why you wearing a nice watch like that in the gym (opening exercise)😂?
Nice video brother 👍
Hi Alex! Nice vid as usual bro.The black spartan tshirt u wore is very cool,how to get it?
Hey Denred, it's my Leonidas Strong Tee with Barbell Apparel! Highly recommend it for the look and feel.
Be sure to leave a review if you get it, cheers! barbellapparel.com/en-ca/products/leonidas-strong-tee
The great thing about pulls ups is that you can go to or very close to failure while still maintainging relatively good form as there isnt really a much way to cheat it other than swinging with legs.
We need to lightskin goatee and mustache combo alex
There’s a reason why calisthenics are still around after all these years, they work! Pull-ups push-ups and dips are honestly all you need for a good strong upper body.
Facts bro, and no matter how much people want to argue, they are NEVER going away.
Hey Alex, what’s your opinion on high(er) protein diets being suboptimal for aging and longevity ? Are you familiar with Valter Longo‘s longevity diet ?
What do you think about ring pull-ups and pullovers in the same session for a blending effect?
He’s back!
I gotta get a good spot and eather build a ppull up station or…that’s probably what I’ll do.
Coolness, thanks Alex!
I got a video doing belt squats to complete failure on my second set without editing. My channel is sort of just a channel. As soon as I can edit, I’ll probably do I don’t know LOL
Yo Alex, Thanks for all the information you provide
The only argument that I can understand against pull ups is if you are really overweight and a very high body fat and a beginner. But even then, you can do Band assisted pull ups like I did. But I understand that side of the argument
This
I use assisted pullup machines simply because I am not strong enough for them
@matthewmcnabb8752 i can do pullups but i still use it to hit my rep range of 3 sets 12 to 15
Pullups and weighted pull ups = king of back exercises
alex what is that watch it looks so clean
00:03 This and Bald Omni-man sammy sausage voice are hilarious
I never did pull ups at all, only pull downs. I finally said I’d give it a go and it’s tough- I’m 250lbs. I could only do one rep at a time. After a while I could do a few. I’d do as many as I could per set until I’d reach 25 or whatever goal I set. Sure as hell- I got sore in places I’ve never felt and my lats have definitely gotten wider. I’m now sold on pull ups and add them to my back day. They are a must, in my opinion.
its a closed chain exercise like squats and dead. inherent stability. vs open chain pulldowns.
That's an interesting point, but there's definitely stability demands due to the entire torso and legs hanging from the bar, whereas the legs are locked into a lat pulldown machine, so it's more stable
@@RDS_Armwrestling my max chin is 180 lbs. I gotta do pretty much the stack on pulldowns and I feel limited by my hip flexor and ab strength. The thigh pad only helps so much.
My absolute favourite exercise, won't hear anything bad said about it.
However you have sold chest expanders to me, and I've fell for them big time, I must ask- what is your recommendation on power twisters?
I cut my nuts on one of those.
Hi. Do you have any advice on poor posture and poor thoracic extension mobility? I've started doing pullaparts recently and doing more barbell shrugs and ohp like you've said a few years ago (bill starr protocol), but i wonder if I can do something else. Thank you.
Nice video man. Do super wide grip pullups have less rom compared to slighty outside shoulder with?
Technically but since you're pulling more in your active range for the lats and the difficulty is higher, the tradeoff is still a harder lift.
Hey alex! I wanted to ask you, is it too much to do push pull and then an upper for a hypertrophy block, then do max effort method 2x upper and do 3 sets for strength?
Also just because something is a bit "unstable" doesn't mean you're not achieving your desired outcome as far as strength and hypertrophy. Yes it's true that I barbell bench more weight then my ring push up however I recover better and find I gain hypertrophy faster with rings. I have also gotten over platues in my bar dips by getting stronger in the Weighted Ring dip. Much like a bamboo bar helps powerlifters work on their stability during a bench press the rings are a natural equivalent.
Great video as always Alex!
Unrelated question... thoughts on Torso/Limbs split?
I've done weighted neutral pullups for a long while now, but added in bodyweight wide grip pronated pullups more recently (few months or so) and the lower lats/lat insertions have definitely seen new growth adding thickness to my mid/lower back. They're truth.
I can do total weight neutral pullups 3 reps of 275lb (125kg - 85kg + 40kg) and my back is probably one of my best body parts.
Did the wide grip pull ups today, they felt anazing. I do feel some imbalance when I squeeze my shoulder blades. The right side feels stronger and thicker. Would doing archer pull ups help change this?
Question is I maxed out the residents band for pull overs so should I switch to the dumbbell laying down version or swap to weighted chin ups I got a home gym btw no cables
Alex your last video feels like the your new free program but in video format? when your 2.0 free noive program coming after 5.5ish years?
I notice your elbows don’t go past your torso at the top. Is there any negative or positive to pulling a little higher to where your elbows would pass behind your torso at the top of the movement in pull-ups or vertical and horizontal pulling in general?
Used to think like this 😂😂😂
Tks for validating my beliefs
Hi Alex, What's your opinion in Mentzer's speech that he gave, telling the audience that close grip are more functional for lats
Well pull-ups done the right way is very optimal because I slow down the negative and pause at the top and bottom and after two sets to failure my back has insane pump I can't match with any other back exercise
Sup Alex love the content bro, quick question, im 6'2 360 pounds, starting weight was 424 so 70 poounds down, should i start lifting weight now, an is an upper lower split optimal, thank in advance bro 💯🤝
Alex, I have long arms, and wide grip pull ups feel natural for me personally. No other variation gives that nice lat sweep like wide grip pull ups. I believe the wide grip also hits the delts more than any other grip as well. Do you feel lifters with longer arms benefit from the wider grip? Or does it matter?
The only problem with pullups and dips are the plates moving around which can be fixed if you hold them with the legs or simply slow down the tempo so much to the point where you won't be able to lift insane numbers. Also many lifters ego lift on weighted calisthenics movements and their form goes to garbage to make themselves feel strong. That's why I recommend, especially for pullups to master bodyweight first. Most who do 45-90lb for standard 3x5-8 can't do 3x20 so there're ways to improve with your body. Even on dips, if you pause at the bottom and do slow negatives, 1-2 plates can be challenging to many.
Which is why as you pointed out, controlling the negative is so key. Definitely more challenging, but at the end of day if the goal is to build muscle, that's the right way and it should not matter if a plate feels hard again.
I always go into an at least half second dead hang on each rep of chin-ups/pull-ups to keep myself honest as well as stretch out my lats
Same. @@iangraham-white5717
@@iangraham-white5717I personally don't dead hang on Pull Up. I keep back slightly engaged most of the time. For weighted dips I am always holding at the bottom, not only for stability but also for incredible chest stretch
It really is the worst argument, and it can be easily solved by something I catch way too many people not doing.. Crossing the feet tightly and slightly squeezing the adductors.
Not enough people watched OG Athlean-X and it shows.
I'm mind blown at how SIMPLE the solution is, yet biomechanics gurus thought their stability argument was foolproof in this context when it easily falls apart regardless if optimal techniques are implemented!
How would you improve grip stamina when doing pullups? I have to squeeze my arms for dear life when doing pull ups and it causes my foreams to fatigue before my back
keep doing them, could also add dead hangs at the end of the workouts
pullups are stable. Your stability comes from the top down. How much do your forearms move during a pullup? The bar is the 'ground'.
The addition moment arms are why I think pull ups are superior to pull downs. They require more teres major strength and provide a far higher stimulus for the teres than pull downs. The difference in aesthetics of someone's back with developed teres majors vs undeveloped ones is massive in addition to it providing better shoulder stability/health.
My whole fitness journey started with a pull up challenge at a summer camp. If I had kept doing them since then I can’t imagine how big my back would be. Don’t let’s these beautiful things go!
Should you be fine carrying on pull ups with some mild medial forearm tendinitis or rest completely with niggles like that and just do lower body?
Hey Alex, what'd you think about 45 degree back extension with a snatch grip on barbell? I'm thinking to use them as one of my main hinge movement
Do it. Absolutely bad ass movement.
Barbell row is less stable but if you can brace and balance I find the bent barbell row with no chest support to be stable and optimal for a huge back. 3 best back moves, conventional deadlift from mid shin of 4-7 inch blocks, barbell bent over row and pull up variations. The only 3 exercises you need to build a huge foundation of mass. In most cases, even when guys start getting into easier movements it's usually because they have a base of mass, have a higher risk level for injury based on strength and their nutrient and caloric consumption works in concert with their steroid cycle that they can put on additional pounds of contractile tissue with lower fatigue exercises with more volume so they can work out with lower recovery Demands,. This becomes clear when you see certain pro bodybuilders train. They may start a chest training session with incline dumbbell presses (not the guys using 160-200 pound dumbbells) but guys maybe working up to 120 pounds followed by 2 hammer strength pressing movements followed by machine flies. This is an example of a routine where there is not one exercise that is going to build all the pressing muscles of the upper body (chest, front delts, triceps with some legitimate overall upper body stimulation for serious mass and strength. They are treating each muscle as if they have an Ice cream scoop and are attempting to place muscle solely on a specific aspect of a muscle. It's why many bodybuilders, athletically speaking, are the equivalent of a collection of body parts vs a souped up optimally functioning machine (similar to a healthy athlete with strength, power, speed, agility, mobility (all injuries have been fully rehabilitated ), flexibility based on demands of sport and of course more specific skills applicable to the sport that àll but a handful of rivals possess. These competitors are critical to bring out the best in each other and the sport. They are responsible for the evolution of athletes and sports into the future and are critical historically relevant figures in the evolution of the sport.
Preach brother!!!!!!
I knew that nerd impression was coming when I read the title 🤣
Lmao you saw it coming!!! 🤣🤣
Yo Alex
I can do 8-10 reps with a plate on pull ups (controlled) how do you overload from here? Like getting to a plate was easy because i quickly went from 25 plate for 12 to 35 for 10-12 then switched to the 45 plate (i had a decent base on pull ups before i tried weighted so i just needed to get used to it). But now with a 45 im getting max around 10 and theres no bigger plate. Like should i start adding in 2.5/5lb plates like a bench press (feels weird having a 45 with a 2.5 attached lol) or should i try to get to 12+ reps with this and then add like 25 with it for lower reps? Thanks
"ya know what grinds my gears?" ...
*laughs in calisthenics*
The voice describing the excuse is hilarious because you describe other things exactly like that at times
I'm stronger on chin ups than I am on chest supported rows. I bet they think chest supported rows are optimal for me.
I start my pull ups, and dips with my feet on something to get my stability. It helps me be sure I'm starting at the same place, and if I end up with some wobble after a hard rep I can just stop it with the my feet. You just gotta be sure you pick your feet up first on each rep so you don't cheat it.
Alex what are your thoughts on starting pull up reps at the top of the bar. Then controlling the negative as much as possible before exploding back up? In order to emphasize the negative part of the motion. Ive been messing around with it and and the soreness is real.
Natural Hypertrophy recommends starting each pullup set at the top position to feel the back better. There certainly is something to this.
@@eemelirantala
So he puts a ladder to a bar that he can comfortably reach from the floor?
@@MrCmon113 he climbs up to the bar using the safety pins of the squat rack and starts the movement at the top position👍🏼
In some cases a bit of swinging can even cause a bit of front-lever-esque movement during the pull which fries the lats lol
True that and if some momentum allows for heavier weights to be used, how is motor unit recruitment not maximized even if marginally more unstable? These DYELs don't get it and it shows they lack experience with hard pullup training.
They simply shy away from hard lifts. I love pull-ups but with bodybuilding form they’re absolutely grueling. One-arm iliac cable pulldowns are simply a lot more comfortable and if biomechanics can become a reason for a DYEL to do them over pull-ups, you can bet he will lol
@@nomongosinthaworld Iliac pulldowns aren't even that great compared to pull-ups (iliac pulldowns aren't as bad as people, even I have sometimes jokingly made them out to be)... I dislike how the biomechanics gurus are now ruining machine rows, they just take good exercises and try to create fights with them... The best lifters will probably have done a wide variety of back exercises (pull-ups, iliacs, chest supported rows, bent over rows...) by the time they have been training 10 years and look absolutely jacked... There is literally no such thing as optimal unless you get perfect sleep every single night, eat a perfect diet, have absolutely zero stress in your life, and are 100% hydrated 100% of the time
@@nomongosinthaworld People are so worried about what's optimal that they miss the forest through the trees
Most of them don’t even practice what they preach and have sometimes even made most of their own gains off the exercises they now demonize. That type of „optimal“ content obviously goes viral because a lot of beginners especially want as clear of a guideline as they can get and will gravitate towards it even more if it’s a person more jacked than them saying they shouldn’t do lifts that are stigmatized as dangerous or just hard to begin with
@Alex Leonidas
When are we getting the Music/motivational video for 2023??
Hmmm I do want to make another one but not sure which it'll be
Please do calisthenica one. Maybe arm day tribute for the Gym bros :)@@AlexLeonidas
I did both under handed and over handed pull ups in the Marines all the time and still do! They have never failed my gains. Also EVERY WORKOUT. Will have some movement. It’s up to you to be disciplined enough to cut out as much as possible.
Hello Alex, it's a bit out of topic but you released video about facial growth 6 years ago and i wanna ask you if stopped using minoxidil or using it to this day? Want to start using it but don't know what will happen after stoping applying it.
Hello fallstrider, I used it for 14 months straight in 2017 then stopped for good. My beard only got better over the years due to age, so I would absolutely recommend it.
Thanks a lot, gonna try it definitely then.@@AlexLeonidas
If I already do lat pulldowns and dumbbell pullovers for lats, can I do pull-ups for the mid back, or would I be better off doing rows?
The only purpose of vertical pulling is teres major
Replace lat pulldowns with pullups
Replace pullovers with rows
Or just add rows and keep pullovers
Been a long time since ive been here on this channel ( lot of stuff has been going on in my life some good some not so good) and its nice to see Alex still producing solid training advice for even us who are using minimal equipment because of their circumstances
Love the new tat
It's so me! 😂😂
What do you do about injured shoulder joints? Im thinking of avoiding hanging and avoiding wide grip.
Slow and controlled dead hang pullups and gradually going wider is what will build long term tissue capacity
Nah my boy actually went crazy with that pendulum comparison
The royal marines 'beep test' on pull ups is a great ego killer btw
It’s absolutely brutal
Truly, even I found it hard the first time I tried it.
I’ve gone to the assisted pull up even after once being able to do weighed pull up 3x5 with 70lb. I’m making more gains now with a slow negative and stretch than jerking a weighted pull up around
Wow!!!! Now that says a lot. I'm assuming the grip is harder too.