Quick Summary 1) Did track and field, swimming, calisthenics, and daily cardio for years. 2) Good Leg Genetics + Short 4) Huge Emphasis on Squats + Lunges (mainly frequency + volume) 5) Maintained with pulls, cardio, and reverse hypers.
AlphaDestiny What about how to get shredded and a small waist like me??????? Also I'm going on a 12MILE run right now!!!!!!!!!!!!!!!! Wonder how many young dudes can do that???????????I have nothing against you Alex. Some of your followers are trolls that like to hate on people!!!!!!!!!!!! We know who were talking about......I think you're a cool dude.Good luck with your channel!!!!!!!!
AlphaDestiny I really respect you man!!!!love your channel,you definitely know your stuff.I'm also your height,mesamorph body type.You definitely blow everyone else away in terms of knowledge and motivation!!! Are you plant based now???You make kunobody look like a spoiled silver spooned, brat.. Nothing but respect man......
(watch the video for extra information!) 1. Squat Variation 2. Leg Press Variation 3. Lunge Variation 4. Hamstring Curl or Glute Ham 5. High Volume Calves 6. Cardio (walk or stairmaster)
I really need to start doing lunges again. I really hate lunges though because I'm not good at them. I really should do them though because I find that sometimes doing exercises you aren't good at can be very beneficial.
GutsToCuts If you don't like an exercise after trying it a bunch, there's no reason to keep doing it unless your goals require it. You put a lot more effort into something that you enjoy. But the key thing is giving it a good try like including it for like a little cycle. Like I use to hate ohp when I was a novice. But once I reached intermediate, I actually fell in love with them.
I squat 3x a week and deadlift 2x a week, I usually end up with 30 total work load reps, and high volume accessories. Days I squat heavy I pull sumo and the day my main is deadlift I pull conventional and front squat. 28in legs, not bad from the stick I started out as. I just wish I could glute ham raise, but I have a lower back issue that is triggered by it. You are 100% correct about how to build legs, punish them. It’s hell, but worth it
AlphaDestiny thanks man. Growing up getting bullied reading comics and watching dbz is 100% at credit lol. I really appreciate your channel and the info you put out there.
Alex now that you’re a homegym owner, you gotta take advantage of getting some specialty equipment commercial gyms don’t have. For example if the space and money isn’t an issue a Plate loaded reverse hyper, SSB Bar, 100lb Plates etc. Thats the beauty of your own gym you can get sweet equipment commercial gyms won’t have
Raul Hernandez well no fucking shit...the comment was dumb because it assumes you will guaranteed to drop it on your foot lmao which is ridiculous. It’s called just be cautious and don’t be an idiot. My comment had nothing to do with of it would break your foot
Marcus Aomething you've gotta experience it to know. I've been doing squats for 2years now currently squatting 3 times per week. My glutes have not once been sore from squats. Then I decide to do lunges. 3 sets in my glutes are already sore. Sure it was a movement I haven't done in a while but I tried hip thrusts and I didn't get the same response. I went heavy for both lunges and hip thrusts. I can definitely assure you that lunges are a more effective glute than squats.
Pranav Gainz i support that...and for everyone who doesnt believe it just look at the movement...mainly glutes here and the stretch is amazing...reverse lunges are for glutes like rack pulls for the traps
SniffingDogArt Official a video on leg development from Alex and the bugez lifting and screaming his face off means you probably didn’t sleep and went to the gym..
Ahahah. I shit you not, I did go to sleep, and I DID dream about being in the gym hahah. I was doing curls and all the lights went out... And my old Tae-Kwon-Do instructor was there...
I finally decided to grow my chicken legs so I've been doing squats, leg press, rdls, leg extensions, hip thrusts, and calfs 3x per week. Its working a treat so far. The secret to growing your legs is to train them more than once a week.
Couldn't agree more about the reverse lunges, especially for someone like me who has the worst possible build for squatting. Lunges, barbell step ups and trap bar dls are my go to for legs.
Definitely back squat, front squat, heavy pulls, and the reverse lunges rock too. In fact, when reverse lunging, I grab two dumbbells and go for high reps, like you said, and I notice it improves grip. One other exercise that works grip and the posterior chain like crazy is the RDL for high reps (sets of 10-12, for example, with considerable weight). Also, trap-bar deadlift. That movement is awesome.
I agree. At age 19-20 I weighed about 175 and I started squatting at 20 and Ive gained 30 pounds. 22 now, much bigger legs and 30 pounds heavier thanks to a focus on squats and additional leg stuff.
Just tried some rack pulls above the knee and damn its amazing. Good soreness and you can overload it without risking an injury. Definitely gonna do them more often thanks bro!
I cant watch any other youtubers Q&A because you have the best concept and everything is timestamped, also we have the same beard! Been watching you for a year now
You're right about not liking the hamstring curl machine. Unnatural strain on the knee AFAIK, and if you go heavy af you could easily hurt yourself for a day or two, maybe even permanently
Been training for 6 months and can confirm that squats build monstrous legs. Up to 365lb for 3x5. Only problem is inner thigh doesn't get hit as much and they're a bitch to recover from. I've also been deadlifting 3-4x per week and have built some meaty hamstrings.
AlphaDestiny gotta give a big thanks to you man. I even ran a two week bulgarian cycle to get my dl to 405 for 5 from 315. I'm at that weird point between novice and intermediate. I'm technically linear periodising my workouts mixing up my main heavy days with heavy variation days. I'm still making strength gains, but once i tap out noob gains, I'll be hopping on NE for sure for them concurrent trap gainz.
Nice video (: and this comes from the guy that agreed with the comment that blaha had messed up your channel (previous video). Keep it up with the home workouts and youll following will grow even more :D
I’ve seen the same factors equal where I am now. Shorter, good leg genetics, athletic background when in school and just took squatting, deadlifts serious from day one when I began bodybuilding.
The way I built up my legs is. Squats, heavy, usually between 8-3 reps. Olympic style, high bar, quad dominant and glute dominant. Then stiff leg deadlift, dead stop at the bottom. 6-10 reps. Hack squat. adductor/abductor calf the next leg day would be conventional deadlift, lunges, leg curls, calves, adductor and abductor. Trained for strength and used progressive overload. Strength= body adapts, muscle grows, therefore muscle gains
I agree it takes forever for legs to atrophy, I stopped working them out (I used to do a bunch of lunges every week for field hockey when I used to play) for years and it took about 6-7 years for them to finally atrophy. If youre going to build legs, make sure you want them, because you will be stuck with them for a very long time.
Yet another great video!!! I'm 5ft 9, and have short legs and arms, my legs are getting bigger doing Bulgarian Split Squats, Reverse Lunges, RDL and Glute Bridges. I struggle with squats, recently I've added Zercher Squats in, as I find them easiest to get "Ass to Grass" with. So hopefully more gains for me now I've found a squatting technique suited to me. Thanks Alex, great work!!!
Love squats, deadlifts, and love weightlifting. Still as a newbie im starting 2x week squats for good regeneration for them and the deadlift. I dont want to overuse them. Dont want to do too much to fail with strenght gain.
My legs are 25 inches at 6 foot. Idk how good that is, as I can only squat 200 lbs for reps, but I do them below parallel and pause on every rep without a belt. I also started squatting 3x a week now. because I want to get to 250-300 with the same strict form.
I remember first being drawn to your channel because of how impressed I was with your back and especially legs. Speaking of which, why on earth do you acknowledge your own legs so little and so rarely?
I did track and field in the past and i used to compete in sprinting events, and i can tell you guys that sprinting had a major impact on my glute developement.
something i do for i calves is train the front of the shin with a plte on the feet then raise. everyone neglects the shin when it comes to calves but this makes up a good part of the lower leg. when you train both the front and back of the lower leg it makes the calves pop out really defined.
Squats gave me nice quads and upper glutes, but my lower glutes and hamstrings were flat as a pancake. I have had success recently bringing them up to par with bulgarian split squats. Just hit 135Lb for 15 reps. The amount of times I have had to bail the bar because my hamstrings and glutes just locked up and would not go up anymore is crazy, but well worth the results.
I ran cross country and track for 3 years. Doing 4-8 miles a day. Now I am squatting in the upper 300s and everyone comments on how massive my thighs are
You know, at that particular fucking angle of screenshot with the team3dalpha review, your shoulders look really fucking good. like actual cannon ball shaped.
I'm gonna follow this to the letter. I have a home gym but no power rack so I guess high volume belt squats will work I hope. I'm quad and calf dominate I'm feeling what your saying I should blast my ass with volume.
zercher squats high volume rep range 8 to 10 and heavier weight at around 3 reps has packed some size on my thighs. I'm aware am limited in time to how much i can hold in crook of elbows but for now its working and cos I love this movement I put a lot of effort into it which has been giving me the results I want.
Could you give us some strength standards to shoot for on the exercises you mention? And maybe tell us how strong you got at them as well as a comparison?
I think you should still hammer legs bodybuilders legs look crazy and they still look great.You almost could say the look unbalanced but its the way we grow. Love your videos keep up the great work!
What's your opinion on Hip Extension movements (RDL's mainly) for Hamstring development? In addition to Knee Flexion (Glute Ham Raise, Leg Curl, Etc) of course. Do you like it's mandatory or overrated?
Alex,i'd like to know what you think about strongfirst. It has kettlebell,barbell and bodyweight training courses and for me they are really professionals. Thanks man,love your work.
I personally start with leg press, leg curl and calf raise, then later I had leg extension to grow my quads and lunges for my glutes this was for my first year of lifting then on the second year I replace leg press and lunges with the squat (my glutes explodes with the squat( and I kept leg extension leg curl and seated/standing calf raises.
If you don't like doing an exercise chances are - it's an effective exercise. Nobody seems to want to work hard that's why so many skip leg day because it's hard work.
Yo ALEX now that you've got a home gym are you planning to stay at your current home for good? If I'm not mistaken you previously said you wouldn't get a home gym because you might move out or something. sorry if I'm wrong
I dont understand dude. Everyone says not to do splits when starting out and to aim towards full body, but you said yourself a majority of your early gaines came from doing splits. Im so confused idk what to think anymore. Im at a plateu with my squats and was looking into conjugate training but theres alot of convoluted information on how to go about it. Fuck i wish i could skype with you or something
You mentioned cardio for maintaining legs, do you think it is conjucive or a hinderance to building them if youre training legs as well? I find my legs are often a little pre fatigued on leg days,
I hurt my back more than once with heavy squats, I since gave them up and use the leg press exclusively, using different foot spacing allows me to hit the entire leg and glutes! I am only mentioning this for the guy's out there who are in the same boat, and there are many ! There is hope ! Get on that leg press ! After 4 or 5 sets, jump right on the leg extension machine and blow out another 4 or 5 sets, I promise you, not only will you barely walk to your car upon leaving the gym, you will grow a great set of big, muscular legs ! Garuanted!!!! 💪😆
Same here! Played 3-4 years of volleyball, prior to that 2 years of basketball. I'm 6 foot and can dunk, have naturally huge legs, pretty happy. Haven't ever trained them and been lazy af for a year, didn't lose any size. Off-topic: In your novice program what floor press do you want us to do? This in your comments section is confusing me gyazo.com/26b7a39f5eece4ec6bbb753fe4de21ba
Because of a femoroacetabular hip impingement i can't flex my hip more than 90 degrees without pain. Would you do Box Squats or Pin Squats in that case and why? Thanks my man
Alex two questions. I know you're tired of them but, how long did it take you to start noticing growth from minoxidil also how do you feel now that you're off?
Thiccboi destiny
Nice butt
No replies? Oh damn, he indeed has that gluteus maximus popping out
Word 2
Why can't it actually be from Magic just once?
Quick Summary
1) Did track and field, swimming, calisthenics, and daily cardio for years.
2) Good Leg Genetics + Short
4) Huge Emphasis on Squats + Lunges (mainly frequency + volume)
5) Maintained with pulls, cardio, and reverse hypers.
AlphaDestiny What about how to get shredded and a small waist like me??????? Also I'm going on a 12MILE run right now!!!!!!!!!!!!!!!! Wonder how many young dudes can do that???????????I have nothing against you Alex. Some of your followers are trolls that like to hate on people!!!!!!!!!!!! We know who were talking about......I think you're a cool dude.Good luck with your channel!!!!!!!!
Grats Kevin, kill those gains and stay positive my friend!
AlphaDestiny I really respect you man!!!!love your channel,you definitely know your stuff.I'm also your height,mesamorph body type.You definitely blow everyone else away in terms of knowledge and motivation!!! Are you plant based now???You make kunobody look like a spoiled silver spooned, brat.. Nothing but respect man......
quick Q. When i do squats my @$$ outgrows my legs too rapidly. What should I do?
How do you properly perform a reverse lunge for maximal glute development?
(watch the video for extra information!)
1. Squat Variation
2. Leg Press Variation
3. Lunge Variation
4. Hamstring Curl or Glute Ham
5. High Volume Calves
6. Cardio (walk or stairmaster)
You sir are a life saver!
So much quad work, only 1 hamstring work, typical
LOL not the typical thumbnail ass clickbait on youtube, but I still clicked just as fast ;)
I really need to start doing lunges again. I really hate lunges though because I'm not good at them. I really should do them though because I find that sometimes doing exercises you aren't good at can be very beneficial.
GutsToCuts If you don't like an exercise after trying it a bunch, there's no reason to keep doing it unless your goals require it. You put a lot more effort into something that you enjoy. But the key thing is giving it a good try like including it for like a little cycle. Like I use to hate ohp when I was a novice. But once I reached intermediate, I actually fell in love with them.
I use to hate them but not I love them they give you a good sore feeling
Just do reverse lunges , 0 pain 0 risk of injury
@eraigeis.....very true ...my experience
rb9951 ur a monster ohp is my favorite excersie of all time it feels so good and therapeutic its the only reason im doing alex's novice program
Alex, I love you man. Seeing you develop through these past two years really has built a personal connection from me to you.
Much lover brother, it's cool that we can communicate via the internet like this. Truly amazing
dayum those posterior chain gains mane
"hey baby you got a thick posterior chain"
@@hippo6billion811 😂 I like that better
You should change the title to: “HOW TO GET THICC LEGS”
I squat 3x a week and deadlift 2x a week, I usually end up with 30 total work load reps, and high volume accessories. Days I squat heavy I pull sumo and the day my main is deadlift I pull conventional and front squat. 28in legs, not bad from the stick I started out as. I just wish I could glute ham raise, but I have a lower back issue that is triggered by it. You are 100% correct about how to build legs, punish them. It’s hell, but worth it
Awesome bro, I dig that setup and 28 inch legs is very impressive!
AlphaDestiny thanks man. Growing up getting bullied reading comics and watching dbz is 100% at credit lol. I really appreciate your channel and the info you put out there.
Alex now that you’re a homegym owner, you gotta take advantage of getting some specialty equipment commercial gyms don’t have. For example if the space and money isn’t an issue a Plate loaded reverse hyper, SSB Bar, 100lb Plates etc. Thats the beauty of your own gym you can get sweet equipment commercial gyms won’t have
Definitely homie. Already got a Swiss Bar, probably going to get the SSB next.
Trolling lol? How do 100 lb plates take up much space?? Also you could potentially drop any plate on your foot so I really don't see your point...
Zach Rowen dropping a 100lb plate on your foot is almost guaranteed broken, 45lb and you can spare your foot
Raul Hernandez well no fucking shit...the comment was dumb because it assumes you will guaranteed to drop it on your foot lmao which is ridiculous. It’s called just be cautious and don’t be an idiot. My comment had nothing to do with of it would break your foot
Zach Rowen lol you have a point, if that’s his logic then you should never lift heavy cuz you’ll break your foot
Lunges are getter for glutes compared to squats especially if you have long femurs
Imagine that, I have short femurs and they still worked exceptionally well. Lunges are truly magical
But I definitely agree squats are your best 💥 for your 💰 for overall strength development. The tax is low for the gains you make on squats.
AlphaDestiny Yeah. Lunges and hip thrusts are my go to movements for glutes. Helps my squats a lot.
Marcus Aomething you've gotta experience it to know. I've been doing squats for 2years now currently squatting 3 times per week. My glutes have not once been sore from squats. Then I decide to do lunges. 3 sets in my glutes are already sore. Sure it was a movement I haven't done in a while but I tried hip thrusts and I didn't get the same response. I went heavy for both lunges and hip thrusts. I can definitely assure you that lunges are a more effective glute than squats.
Pranav Gainz i support that...and for everyone who doesnt believe it just look at the movement...mainly glutes here and the stretch is amazing...reverse lunges are for glutes like rack pulls for the traps
About to sleep...
Videos from both Alpha Destiny and The Bugez up... Not about to sleep.
SniffingDogArt Official a video on leg development from Alex and the bugez lifting and screaming his face off means you probably didn’t sleep and went to the gym..
Ahahah.
I shit you not, I did go to sleep, and I DID dream about being in the gym hahah. I was doing curls and all the lights went out... And my old Tae-Kwon-Do instructor was there...
SniffingDogArt Official who's the bugez?
SniffingDogArt Official hahaha that is jokes.. if only gains made in dreams had carryover to waking life.. I’d be huge
Eric Bugenhagen.
IT'S A MINDSET!!
That thumbnail thiccccccc
I finally decided to grow my chicken legs so I've been doing squats, leg press, rdls, leg extensions, hip thrusts, and calfs 3x per week. Its working a treat so far. The secret to growing your legs is to train them more than once a week.
Couldn't agree more about the reverse lunges, especially for someone like me who has the worst possible build for squatting. Lunges, barbell step ups and trap bar dls are my go to for legs.
Definitely back squat, front squat, heavy pulls, and the reverse lunges rock too. In fact, when reverse lunging, I grab two dumbbells and go for high reps, like you said, and I notice it improves grip. One other exercise that works grip and the posterior chain like crazy is the RDL for high reps (sets of 10-12, for example, with considerable weight).
Also, trap-bar deadlift. That movement is awesome.
I agree. At age 19-20 I weighed about 175 and I started squatting at 20 and Ive gained 30 pounds. 22 now, much bigger legs and 30 pounds heavier thanks to a focus on squats and additional leg stuff.
I'm really happy you put in those caveats in the beginning it shows how honest you are
Best fitness channel my back is looking nice and big from ur videos i been soaking up as much as I can, now it's time to really grow my legs
This is my exact routine now, what a coincidence lol
lol nice Armin
so, did your legs grow?
Just tried some rack pulls above the knee and damn its amazing. Good soreness and you can overload it without risking an injury. Definitely gonna do them more often thanks bro!
I cant watch any other youtubers Q&A because you have the best concept and everything is timestamped, also we have the same beard! Been watching you for a year now
how did you get big legs? 1cc of tren, 2 cc of test, 3 cc of IGF1..... oh wait I thought this was a Kali muscle video
MARKSMAN108 can’t forget the synthol in his ass
Y
You're right about not liking the hamstring curl machine. Unnatural strain on the knee AFAIK, and if you go heavy af you could easily hurt yourself for a day or two, maybe even permanently
` ʼ hate that machine, like you said it feels unnatural. I always got knee pain from it
Been training for 6 months and can confirm that squats build monstrous legs. Up to 365lb for 3x5. Only problem is inner thigh doesn't get hit as much and they're a bitch to recover from. I've also been deadlifting 3-4x per week and have built some meaty hamstrings.
Wow bro 365x5 after 6 months of training is incredible bro. You got some serious potential!
AlphaDestiny gotta give a big thanks to you man. I even ran a two week bulgarian cycle to get my dl to 405 for 5 from 315. I'm at that weird point between novice and intermediate. I'm technically linear periodising my workouts mixing up my main heavy days with heavy variation days. I'm still making strength gains, but once i tap out noob gains, I'll be hopping on NE for sure for them concurrent trap gainz.
Nice video (: and this comes from the guy that agreed with the comment that blaha had messed up your channel (previous video). Keep it up with the home workouts and youll following will grow even more :D
Waking up to a new vid from my boy Alex?!
Man, Valentine's Day starting of right
Are you guys still dating?
I’ve seen the same factors equal where I am now. Shorter, good leg genetics, athletic background when in school and just took squatting, deadlifts serious from day one when I began bodybuilding.
Why this emphasis on "beltless" ?
The way I built up my legs is.
Squats, heavy, usually between 8-3 reps. Olympic style, high bar, quad dominant and glute dominant.
Then stiff leg deadlift, dead stop at the bottom. 6-10 reps.
Hack squat.
adductor/abductor
calf
the next leg day would be conventional deadlift, lunges, leg curls, calves, adductor and abductor.
Trained for strength and used progressive overload.
Strength= body adapts, muscle grows, therefore muscle gains
I agree it takes forever for legs to atrophy, I stopped working them out (I used to do a bunch of lunges every week for field hockey when I used to play) for years and it took about 6-7 years for them to finally atrophy. If youre going to build legs, make sure you want them, because you will be stuck with them for a very long time.
Best trainer for naturals
Yet another great video!!! I'm 5ft 9, and have short legs and arms, my legs are getting bigger doing Bulgarian Split Squats, Reverse Lunges, RDL and Glute Bridges. I struggle with squats, recently I've added Zercher Squats in, as I find them easiest to get "Ass to Grass" with. So hopefully more gains for me now I've found a squatting technique suited to me. Thanks Alex, great work!!!
Love squats, deadlifts, and love weightlifting. Still as a newbie im starting 2x week squats for good regeneration for them and the deadlift. I dont want to overuse them. Dont want to do too much to fail with strenght gain.
baby got back!
You're so well spoken man
it's past your bed time...
Right, babe?
lol not me
Yes daddy
guh RIP GODDAM IT!!
Gotta Babe the joke, right confuse ?
My legs are 25 inches at 6 foot. Idk how good that is, as I can only squat 200 lbs for reps, but I do them below parallel and pause on every rep without a belt. I also started squatting 3x a week now. because I want to get to 250-300 with the same strict form.
I remember first being drawn to your channel because of how impressed I was with your back and especially legs. Speaking of which, why on earth do you acknowledge your own legs so little and so rarely?
P247 probably because o don't care as much, and it was easy to build. I value arm training more since it's harder to develop for me
Absolute cake on this man
I did track and field in the past and i used to compete in sprinting events, and i can tell you guys that sprinting had a major impact on my glute developement.
Deadlifts, reverse lunges, barbell hip thrusts and hyperextensons give you crazy glute gains.
0:06 DAAAYUUUM... you got that bubble bubble bubble bubble butt, with the NO bubble gut Bonanzaaa!
something i do for i calves is train the front of the shin with a plte on the feet then raise. everyone neglects the shin when it comes to calves but this makes up a good part of the lower leg. when you train both the front and back of the lower leg it makes the calves pop out really defined.
Farmer's walk
Squats gave me nice quads and upper glutes, but my lower glutes and hamstrings were flat as a pancake. I have had success recently bringing them up to par with bulgarian split squats. Just hit 135Lb for 15 reps. The amount of times I have had to bail the bar because my hamstrings and glutes just locked up and would not go up anymore is crazy, but well worth the results.
I ran cross country and track for 3 years. Doing 4-8 miles a day. Now I am squatting in the upper 300s and everyone comments on how massive my thighs are
Makes sense bro
Your leg routine is basically almost identical to mine
You know, at that particular fucking angle of screenshot with the team3dalpha review, your shoulders look really fucking good. like actual cannon ball shaped.
same alex, I did squats till I got big gluts then started more leg press ... now I do more leg extentions and leg curls with some leg press.
I'm gonna follow this to the letter. I have a home gym but no power rack so I guess high volume belt squats will work I hope. I'm quad and calf dominate I'm feeling what your saying I should blast my ass with volume.
zercher squats high volume rep range 8 to 10 and heavier weight at around 3 reps has packed some size on my thighs. I'm aware am limited in time to how much i can hold in crook of elbows but for now its working and cos I love this movement I put a lot of effort into it which has been giving me the results I want.
I also used to do a shit ton of squats but now I have pretty bad knee pain, especially with high bar olympic squats.
Yo Alpha, make a series with dumbbell only home workouts!
reverse lunge, I do Bulgarian split squats, definitely hits the glutes more.
Could you give us some strength standards to shoot for on the exercises you mention? And maybe tell us how strong you got at them as well as a comparison?
I think you should still hammer legs bodybuilders legs look crazy and they still look great.You almost could say the look unbalanced but its the way we grow. Love your videos keep up the great work!
Can i just front squat to grow my legs only?
Jay Rock Absolutely
I would squat but I messed my back and hips up and now for some reason can't squat bellow parallel with weights, but I can without weights 🤔😢
finally a leg video as long as its not another back video
What's your opinion on Hip Extension movements (RDL's mainly) for Hamstring development? In addition to Knee Flexion (Glute Ham Raise, Leg Curl, Etc) of course. Do you like it's mandatory or overrated?
Fantastic combination. I'd consider this optimal for building the hamstrings
Alex,i'd like to know what you think about strongfirst.
It has kettlebell,barbell and bodyweight training courses and for me they are really professionals.
Thanks man,love your work.
Facts!! I like this channel. You're very experienced
That's exactly what I needed, advice on how to build legs! haha
Can you talk about the physique that could be developed from performing mainly pulling movements? Like the benefits and athleticism etc. ?
i found atg pause squats (clarence kennedy style) are the best for building legs and raising strength.
Love that variation, got great success with that as well high bar and front squat alike
Yep, the two main components of one of my workouts is squats, and weighted reverse lunges
I personally start with leg press, leg curl and calf raise, then later I had leg extension to grow my quads and lunges for my glutes this was for my first year of lifting then on the second year I replace leg press and lunges with the squat (my glutes explodes with the squat( and I kept leg extension leg curl and seated/standing calf raises.
I think that high volume leg press did more than you think for your quads my friend..but you have good leverages also so..
plk251 for quads it helped not glutes though
Damn it man, it's past midnight
Had a busy day, but wanted to upload regardless
Not in the UK lol, it was 6am. Perfect upload time for me, sat and watched during breakfast lol
Lol is it gay if I'm watching a guy talking about his big ass past midnight
It would be nice to see u start squatting again alec,btw please make a knee strengthening/injury prevention vid. : v)
I'll probably start again, like front squat emphasis.
And a knee pain video is on its way, stay tuned!
What rep and set range for best leg development ? Like 4 sets of 10 or rather like 5×5
If you don't like doing an exercise chances are - it's an effective exercise. Nobody seems to want to work hard that's why so many skip leg day because it's hard work.
Beard looking solid Alex
Did you say you would do reverse lunges with 225, for 5 sets of 20? That's insane dude, how much are you squatting??
Yo ALEX now that you've got a home gym are you planning to stay at your current home for good? If I'm not mistaken you previously said you wouldn't get a home gym because you might move out or something. sorry if I'm wrong
Also hip thrusts.
The cut is lookin good
yo alpha bro could you please make a video on how to get a wider back ? or back development.
Barbell hip thrusts are probably my strongest lift LOL
I dont understand dude. Everyone says not to do splits when starting out and to aim towards full body, but you said yourself a majority of your early gaines came from doing splits. Im so confused idk what to think anymore. Im at a plateu with my squats and was looking into conjugate training but theres alot of convoluted information on how to go about it. Fuck i wish i could skype with you or something
You should do more videos showcasing your physique.That's why you got so many questions I think
Wow man ur shirts still look tight on you, good shit
You mentioned cardio for maintaining legs, do you think it is conjucive or a hinderance to building them if youre training legs as well? I find my legs are often a little pre fatigued on leg days,
alex why you dont train shoulders?
abubakar I train shoulders hard wutchu talking about?
i thought you stopped trianning thm cox i didnt saw you trainning shoulders in your full body workout video!
Doing lunges make me sore for days upon end sometimes up to 5 days
I have lower back pain and cant squat...
Lutimum maximum
I hurt my back more than once with heavy squats, I since gave them up and use the leg press exclusively, using different foot spacing allows me to hit the entire leg and glutes! I am only mentioning this for the guy's out there who are in the same boat, and there are many ! There is hope ! Get on that leg press ! After 4 or 5 sets, jump right on the leg extension machine and blow out another 4 or 5 sets, I promise you, not only will you barely walk to your car upon leaving the gym, you will grow a great set of big, muscular legs ! Garuanted!!!! 💪😆
I’ve never seen a reverse hyper machine like that at the gym
Alex can we please get the sets/reps for your leg day ⁉️
what did you do to your beard? it used to be trach, you had a lots of bald spots, and look and you now!!! I dont know how old you were...but damn!
GHOST used minoxidal 5% topical solution
Where’s the before and after?
Same here! Played 3-4 years of volleyball, prior to that 2 years of basketball. I'm 6 foot and can dunk, have naturally huge legs, pretty happy. Haven't ever trained them and been lazy af for a year, didn't lose any size. Off-topic: In your novice program what floor press do you want us to do? This in your comments section is confusing me gyazo.com/26b7a39f5eece4ec6bbb753fe4de21ba
Alex, what do you think about building legs with bulgarian split squats and deadlifts? Because i can't do regular squats they hurt my hips/groin
Should wide hips narrow shoulder genetic guy like me get big leg？will it look weird ？or as long as I have big lots than it is ok
What kind of face pull and reverse extension parameters can be used at the end of the novice program?
I like 3x20 for both, but that's just me
AlphaDestiny thank you!!
Joaquin Bustos ur everywhere
Your Dad always tryna get dat knawledge when I’m not at school, training, or eating :]
Joaquin Bustos I’ve literally seen your comments on every UA-cam channel lol 😂
Because of a femoroacetabular hip impingement i can't flex my hip more than 90 degrees without pain. Would you do Box Squats or Pin Squats in that case and why? Thanks my man
You say you didn't build the glutes/legs from deadlifts, but could you attain the same glute development with deadlifts?
For glutes and hamstrings, you can get some meaty development from deadlifts. I do think squats are more feasible though.
Alex two questions. I know you're tired of them but, how long did it take you to start noticing growth from minoxidil also how do you feel now that you're off?