When past the novice stage, you may notice these differences. Also watch "When Are you Intermediate" ua-cam.com/video/tUoXNovLCp8/v-deo.html&t and "Top 5 Novice Mistakes" ua-cam.com/video/isDqAMQmgmY/v-deo.html
Hey Alex! I'm 18 5'11 180 lbs been lifting for more than 2 years. Been following plant based diet for more than a year. I used to run NE but the last summer I had to work out of town and there was no gym and not enough food. I lost 25 lbs. Now I gained them back and I've been running your novice program for more than 6 months. My bench is 180×5, box squat 225×5, and deadlift 315 for 1RM. My nutrition is on point everyday I eat in a calorie surplus and sleep 8 hours per night. But I'm not making any gains. I'm not gaining size, and strength. My question to you is where is the problem in your opinion ? Should I switch to NE ? Thanks in advance. Been here since 14k man soon you will hit 200k. Much love!
@@eggyolked108 It's not the meat when I ate a lot of it I had the same problem. I can't figure out the problem. I don't think I have the worst genetics.
Alexander, I've noticed the same thing. You gain maturity as you gain training maturity, because you realize more and more the importance of good form, no lowerback rounding, having shoulder blades back. After I had an injury. It humbled me, and showed me, I'm not unbreakable. Still great video brother.
Consistency in nutrition, training, sleep and all good habits is key. Chipping away at things that are not resourceful to your wellbeing- bad habits, negative surroundings etc - is a constant state of mind towards self improvement.
Just hit 265 lbs on bench at 129.6 lbs. My bench progression is starting to slow, I have to start focusing on my weaknesses now. I noticed I'm weak at lockout, I'm starting to rotate in close grip bench and other tricep exercises because I notice the way you rotated variation helped you make gains and it's helping me.
I will say it again and again. People dont realise they have to bulk A LOT to get to that intermediate stage of 225 bench 315 squat and 405 dead. Its just how it is until unless your already heavy like 90-100 kgs. You wanna be 75 kgs of solid lean muscle and squat 315 for 5 reps in first few years ??? Yeah no good luck with that guys. So keep that in mind if ur starting body weight is 55-70 kgs you guys gotta bulk hard asf but slowly and for a LONG time. Also dont expect to add 3-5 kgs STRAIGHTWAY onto the bench into your bulk. It will usually take a week of eating in surplus for your body to fully get in that state of surplus and where it can start to take greater loads plus linear progression. So yeah if your willing to sacrifice looking good in beach pics for 3-4 months then you will be successful. Problems are complicated but the solution is always so simple lol. And one more thing dont just get hung up on full body workouts or splits or upper/lower splits. Just do whatever you ENJOY the MOST and can fit into your daily life. Fuck push pull legs 3 times a week? Go for it , Bro splits 6 days a week. Go for it but still keep focus on barbell movements and Ik you guys will smash these intermediate standards !
Meh, I dont believe that you have to bulk a lot to do that. Personally I have hit all of those pretty quickly (bench was retarded fast, but slowed down fast also). I am 5'11" and 185 lbs (I do want to lose a little bit of weight, but I wouldn't consider myself fat). I think the biggest part is if people actually eat healthy and nutrient dense food you wont need to bulk as much as you think.
Dude I'm 18 and I've been lifting for 2,5 years extremy consistently, been eating in a surplus for at least 1,5 years, I went from weighing like 55kg to weighing 90kg, but I barely gained any muscle. The muscle I did gain, I worked extremely hard for. Never had any easy beginner gains man. My max bench, for example, is only 90kg (around 200 pounds) too. I literally plateau at every weight, linear periodization never worked for me ( I finished the programs). I have no idea what I am doing wrong, Alex please help me.
@@niclasmartinsen9611 I was when I was training 6 days a week. Then I cut back to 4 on a upper lower program. Then back to 3 full body. Then to alternating upper and lower 3 days a week so I was always 100% recovered. I tried a lot, but nothing gave me significant gain.
@@mongoosekhan3079 I sure was, and I realized that it was a problem. I'm trying to leave a few reps in the tank on compound lifts now, except for the final set.
Man i ran bullshit ppl splits and wrote my own programs as a novice and made very minimal strength and mass gains for like 2 years which i should've made in 6 months. Now i'm running a good novice program based on alex's advice and i'm gonna hit intermediate stage in another 4-6 months. So happy.
Yo Alex iam one month in your novice program and I already added 10 kgs in my bench ,30 kgs I'm my deadlifts 10 kgs in my chins and 7 kgs in my shoulder press!! Great program my man🔥💯💪
@@PersonOnEarth on a real note ive been lifting for 9 months and im at 185 squat, 155 bench, 275 deadlift. increased my squat 50 pounds this months due to some special training lmao i was stuck at 135 because of a lagging muscle
Just started lifting again after almost 2 decades off (45 years old now). Lifts were getting stronger pretty fast but after a torn meniscus playing volleyball, where I hadn’t played sports for almost 2 decades, I started really getting worried about joints and tendons and tearing something. I was always bench centered but all my lifts were into the 3 plates but now I’m backing off and going lighter. Feel safer and am thinking years down the road now.
Yo alpha, I've been training for 10 years but i feel like I've been training the right way (programming, progressive overload, prioritizing recovery, sleep, nutrition) for the last 3 years. For those 3 years I've focused on progressive calisthenics for upper body, and unilateral movements/ light weights (kettlebells, dumbbells) and vertical training for legs. My first time using bilateral barbell moves in years was last week and I benched 245, squatted 265 and deadlifted 355 for 1rm. Do you think I'll be able to progress rapidly in these moves (like beginner gains) using linear progression because my body hasn't adapted to this type of stimulus yet?
Your bench and squats are pretty solid so maybe you will have to try a different approach, however your deadlift can still go up on a linear progression. Thats my guess at least.
Hybrid Athletix your strength gains will be fucking insane, I can tell from your picture you have the muscle just without the neural adaptations from barbell movements... I would also recommend throwing in heavy weighted chin-ups
Make s video on gym dudes being novice forever, I’ve been lifting for 5 years seriously in a surplus, I went from 70 to 100 kg of fat even though I did 5x5 and protein intake has been around 180-220 grams of protein a day, I only can still bench 70 kg and shoulder press 40 kg, squad 60 kg deadlift 100
holy shit if youre serious thats really weird??.. im 15 and i eat pretty bad, i weigh around 69kg and yet im alot stronger then you. what is your programming looking like?
Have you ever had to deal with patello femoral syndrome? Or any knee/rotator cuff/wrist etc injury? Something even the doc just says to do physio, because there is no real structural issue. Don't got money to throw away on what OHIP don't cover. How long do you take off? Work around? Please and thanks in advance.
I have uneven traps so in your videos you said that it is possibly due to imbalance of hips and i tried different deadlift variations and it won't work so I cut off one of my traps just like i did to my meat when pills do not work.
After years you may not get an more muscle but your body will change your muscles will look better after some years thats why most olympia nowdays winners are 40+ years old.
@@Andras_Schiff yes thats what i mean its really hard to get stronger cause you already became really strong by the hard work you put to get this maturity so you have not much space for improvment you get stronger but not so much maybe 5%-10% the only way you can become stronger by a lot is with putting weight and unfortunatly fat.
How do you overcome bad upper body genetics? My bench is stuck at 200 5x5 for too long, took so much effort to get there and never goes up, while my squat progression shows no sign of slowing down, as I'm still able to increase 10 lbs each workout with ease, currently at 340 lbs 5x5.
It depends. If that's ur genetics (anthropometry, good af shoulder genetics in relation to chest, etc.) so it's 100% fine. But if u don't have all this exceptional cases, so its "bad" bcuz that means that u can and/or need to be stronger in the bench.
@@kappakd They say "need" because it implies an imbalance in your body (as said, aside from genetic exceptions) and imbalances past a certain degree are not only bad for physique and performance but can actually become unhealthy (like posture for example) or even dangerous (causing injury).
My ohp is strong 70kg compared to my bench 100kg but i keep making progress on both without noticing any imbalances. I think my pecs are like someone's who benches 225. So nothing crazy..I think that if you have a good technique while benhing(Arch and retraction at least) which minimize shoulder involvement and also use pauses the ohp to bench ratio doesnt really mater and you will develop just fine.Its natural for some people to be like that
@@stylishskater92 I think that benching is actually worse for posture but yeah thats what crossed my mind first (physique Imbalances) but then I thought it might be something more
Well thats a weak squat and deadlift, thats why. Also if you are tall your arms will have better measurment. It delends.. Just get stronger on legs, and progress with good form, they will get better.
Alex i have been training for almost 2.5 years and in my first year i barely did the compound lifts or any periodization at all because of bad advice i got from my training bros (which obviously implied a lot of broscience and poor exercise selection). I am 165lbs, 5f 10 and cannot bench 225 for 1, cant squat 225 for 1 and cannot deadlift 315 for a single. I have tried many training programs including yours (both novice and ne) and just couldnt get my numbers up. What should i do
I’m between a novice and intermediate and this video is very relevant to me... I’m 6’1 and 195 pounds my best lifts at the end of running your novice program, Are a 345 x5 back squat, 315 x 3 front squat, 245 x 5 bench press, 170 x 5 OHP, 355 x5 deadlift, 225 x 5 incline bench. Obviously my numbers aren’t great but I really want to improve my poverty conventional deadlift, does anyone have any tips for improving my deadlift? Should I deadlift twice a week? Improve my weakness’s like hamstrings/glutes?, etc Also I’m thinking about running madcow intermediate program next, is that a good choice or should i re run your novice cycle until i reach a 405 for 5 deadlift
Jovan King thanks man i appreciate it, i took a look at your Channel and see that we have around the same strength on the bench/OHP keep up the gains, but I’m also 20 years old so your numbers are probably going to be higher than mine soon. What type of program do you run?
No. Dont look at calories in days. You have a heightened protein synthesis for 48 hours after the workout (that's why you need at least 1 day of rest in between). If you want to gain muscle then consistently eat more calories. If you want to lose weight then consistently have a calorie deficit.
Hey Alex I'm I still a novice or early intermediate? Weighted chin up 55lbs Strict press 160lbs Bench press 275 Squat 315 Deadlift 360 Reason I ask is that I'm 21 but been working out since 16 but have been very inconsistent. 2 months on and 2 months off due to life factors. But I've been back to the gym for 1 month straight now using high volume medium intensity. Thanks Brother.
Gary Flores id say unless youre a fat fucker you were no longer a novice a long ass time ago. how many people do you see at the gym that can squat 315 for depth?
@@NoorKhan-wi2de my legs are genetically strong. I can literally squat the same as my deadlift it's weird. That 150kg squat I did was after no leg training for 6 months, I'm only 83kg to
DANKIUS I also weigh 83 kg exact I do have good leg genetics my legs look like they r of an advance lifter but for some reason my squat strength drops drastically for no reason at times 🤷♂️
Hey Alex I’ve been wondering if I’m still a novice and if I should start running a novice program. I’ve been training for about 1 and a half years and I’ve hit a wall with my lifts. I’ve been running Dave DUP since pretty much day one and tbh not that strong compared to most people Squat 264 Deadlift 300 Bench 155 My starting weight was 52kg and I’m currently 84kg I’ve gained a lot of size just my strength just isn’t where I wish it was and I’m struggling to get stronger Just wondering if you could recommend a program I should run to improve my strength. Really appreciate it man and keep up the great content!
What do you specifically want to know about lean gains? For RPT i've discussed it many times, I simply refer to it as back-off sets. I enjoy it very much
@@AlexLeonidas you've spoken about Bulgarian and other methods Like what's the advantages and disadvantages. You really opened my eyes about changing from Bulgarian; that you will lose strength from other exercises while focusing on one . I changed to RPT and incorporated the program from Martin berkhan (the founder of leangains) and I've found that it's very optimal. But I've never seen a video of you talking about it. Just having a discussion. Also your videos have helped me a lot no joke
Hey Alex , I’ve been reading up on Louie Simmons a lot and I wanted to incorporate a speed day with bands etc into my routine (as an athlete). Could you in the future make a video on how speed training could be done and sets reps etc as well as explosiveness. Thank you big fan from Saudi Arabia man !
Hey Alwaleed I've talked about this a lot in Q&As so check those out. On the search bar you can look up "dynamic effort" or "de method" or "explosive training". Cheers bro
@@swan20051395 I see, so I guess, you mean that a change here and there ain't bad to promote growth, does it matter if you have gymnastic rings or no? Like I want to change it up with a simple back squat to a front squat, a sumo deadlift instead of a conventional one, and I may implement some other changes. You think it'll do the job, just fine?
Francesco' s Beatz a switch between different movements with the same conventional lift it’s like a switch from a incline bench to a flat bench it’s not gonna be a lot,buts are different it’s like going into the hyperbolic time chamber. It’s a true game changer. It’s helped develop my phyqisue from stocky skipped to massive shoulder ripped hollowed physique gained like 10lb of muscle in a year on rings on where I wanted the muscle to be on my body
jason miller i’m confused, can you give me like an example workout maybe? And you bench just once a week I take it? I’m in this exact situation right now haha
Haha great video Alex, what do you think of my latest video? If you comment your opinion on my latest video in my video's comment section I will love you even more bro
When past the novice stage, you may notice these differences.
Also watch "When Are you Intermediate" ua-cam.com/video/tUoXNovLCp8/v-deo.html&t
and "Top 5 Novice Mistakes" ua-cam.com/video/isDqAMQmgmY/v-deo.html
Hey Alex! I'm 18 5'11 180 lbs been lifting for more than 2 years. Been following plant based diet for more than a year.
I used to run NE but the last summer I had to work out of town and there was no gym and not enough food. I lost 25 lbs.
Now I gained them back and I've been running your novice program for more than 6 months.
My bench is 180×5, box squat 225×5, and deadlift 315 for 1RM. My nutrition is on point everyday I eat in a calorie surplus and sleep 8 hours per night. But I'm not making any gains. I'm not gaining size, and strength. My question to you is where is the problem in your opinion ? Should I switch to NE ?
Thanks in advance.
Been here since 14k man soon you will hit 200k.
Much love!
@@eggyolked108 It's not the meat when I ate a lot of it I had the same problem. I can't figure out the problem. I don't think I have the worst genetics.
Alex what are best bands and exercises for connective tissue work ? Keep up good work !
Please make a video on HLM training. .
It is a scientifically proven fact that listening to Alex's intensity playlist on Spotify during your workouts gets you to intermediate in 6-10 days.
Whats his spotify?
@@Trysomieflexntjes Search "Alpha Destiny Intensity" by Alexander, or click the Spotify link in his About section on UA-cam.
I can attest to that
Lol metal noobs, welcome.
This wasn't just lifting advice.. this was life advice
Alexander, I've noticed the same thing. You gain maturity as you gain training maturity, because you realize more and more the importance of good form, no lowerback rounding, having shoulder blades back. After I had an injury. It humbled me, and showed me, I'm not unbreakable. Still great video brother.
Well said brother
Agreed for sure, I started gaining mature muscle when my form was the best ever
@Natural Ubermensch tooo
Got that pancake action going on 😂😂
I’m arm dominant. Pretty much any pressing movement gets my arms big, so I don’t even have an arm day. I just focus on chest and shoulders
Same for me i never did direct arm work they got huge from compounds only
Me too, i have 16inch arms without training them, im a novice lifting since 6months
Lucky
I would throw some long head exersises in there buddy take it from me im arm dominent and i had a similar aproach and now my long head is suffering
Richard Looker I do some isolation like twice a week at the end of my push workouts but I don’t have an actual arm day
Consistency in nutrition, training, sleep and all good habits is key. Chipping away at things that are not resourceful to your wellbeing- bad habits, negative surroundings etc - is a constant state of mind towards self improvement.
Is it just me or Alex is trying to become more energetic i like it bro keep it up
Just hit 265 lbs on bench at 129.6 lbs. My bench progression is starting to slow, I have to start focusing on my weaknesses now. I noticed I'm weak at lockout, I'm starting to rotate in close grip bench and other tricep exercises because I notice the way you rotated variation helped you make gains and it's helping me.
Torso dominant gang fml.
Limb dominant isn't all it's cracked up to be :(( F
Switch to CGBP and watch your arms grow
Lol people crying over it while I love being Torso dominant haha
6 inch wrists gang...
Tbh a torso dominant Guy Will look 99% out of the time better ESPECIALLY in clothes. Because you just cary way more muscle then an arm dominant guy.
I will say it again and again. People dont realise they have to bulk A LOT to get to that intermediate stage of 225 bench 315 squat and 405 dead. Its just how it is until unless your already heavy like 90-100 kgs. You wanna be 75 kgs of solid lean muscle and squat 315 for 5 reps in first few years ??? Yeah no good luck with that guys. So keep that in mind if ur starting body weight is 55-70 kgs you guys gotta bulk hard asf but slowly and for a LONG time. Also dont expect to add 3-5 kgs STRAIGHTWAY onto the bench into your bulk. It will usually take a week of eating in surplus for your body to fully get in that state of surplus and where it can start to take greater loads plus linear progression. So yeah if your willing to sacrifice looking good in beach pics for 3-4 months then you will be successful.
Problems are complicated but the solution is always so simple lol. And one more thing dont just get hung up on full body workouts or splits or upper/lower splits. Just do whatever you ENJOY the MOST and can fit into your daily life. Fuck push pull legs 3 times a week? Go for it , Bro splits 6 days a week. Go for it but still keep focus on barbell movements and Ik you guys will smash these intermediate standards !
Meh, I dont believe that you have to bulk a lot to do that. Personally I have hit all of those pretty quickly (bench was retarded fast, but slowed down fast also). I am 5'11" and 185 lbs (I do want to lose a little bit of weight, but I wouldn't consider myself fat). I think the biggest part is if people actually eat healthy and nutrient dense food you wont need to bulk as much as you think.
YEAAAAA WE AT THE NOVICE STAGE RIGHT NOW
Hahahah
I was so weak when I was a beginner that after an intense upperbody session my legs grew instead my back, chest, triceps and biceps.
bruh I laughed so hard at this 😂😂😂
wait wut
Dude I'm 18 and I've been lifting for 2,5 years extremy consistently, been eating in a surplus for at least 1,5 years, I went from weighing like 55kg to weighing 90kg, but I barely gained any muscle. The muscle I did gain, I worked extremely hard for. Never had any easy beginner gains man. My max bench, for example, is only 90kg (around 200 pounds) too. I literally plateau at every weight, linear periodization never worked for me ( I finished the programs).
I have no idea what I am doing wrong, Alex please help me.
U might be overtraining
Are you always lifting at RPE10? I did that and stalled every time
@@niclasmartinsen9611 I was when I was training 6 days a week. Then I cut back to 4 on a upper lower program. Then back to 3 full body. Then to alternating upper and lower 3 days a week so I was always 100% recovered. I tried a lot, but nothing gave me significant gain.
@@mongoosekhan3079 I sure was, and I realized that it was a problem. I'm trying to leave a few reps in the tank on compound lifts now, except for the final set.
@Jose Manuel I'm 18 I don't want to fuck my body up. Have you done this?
Man i ran bullshit ppl splits and wrote my own programs as a novice and made very minimal strength and mass gains for like 2 years which i should've made in 6 months. Now i'm running a good novice program based on alex's advice and i'm gonna hit intermediate stage in another 4-6 months. So happy.
Awesome Kevin! Glad you learned from your mistakes and are now killing the gains. Keep at it
@@AlexLeonidas Thanks man, love your channel and everything you do. You have helped me so much with my Alphadestiny!
@@hhhhhss6955 right here bruh
yessir. but who are you bro hahaha?
It's a journey for the rest of your life, I want to keep lifting for the rest of my life
Adriaan Draije i think exactly like that
Yo Alex iam one month in your novice program and I already added 10 kgs in my bench ,30 kgs I'm my deadlifts 10 kgs in my chins and 7 kgs in my shoulder press!! Great program my man🔥💯💪
You're no longer a novice when ur volume sets are heavier than the rest of the people at ur gym...
I saw a roided fker bench 455 lbs... in a commercial gym!
Just turned 20, it's downhill from here boys. My springtime of youth is whining.
Itzak shut the fuck up ! Lol you got your entire 20s to enjoy homie
It's only gonna get better man
AlphaDestiny seriously wtf, these will be the best gains of his life
Yeah. I get my arms big in no time. Yet, my chest is more flat than flat eart believer's brain.
@Jovan King I already doin pause bench for 6 months. And yeah. My chest is getting better. I hope I did this since the day one.
i got a 600 lb squat, 405 bench and a 750 deadlift. unfortunately im still a beginner :( /s
eddie hall/big z genetics bro!
@@PersonOnEarth on a real note ive been lifting for 9 months and im at 185 squat, 155 bench, 275 deadlift. increased my squat 50 pounds this months due to some special training lmao i was stuck at 135 because of a lagging muscle
No I bench 495 for reps and squat 675 Im 150pounds 5"3 and 16. Yrs old but still virgin :(
Its a proven fact that alpha destiny subscribers are stronger than the average gym bro. Thank you Alex 💯
i got depression from that video
I thought I was the only one.
Just started lifting again after almost 2 decades off (45 years old now). Lifts were getting stronger pretty fast but after a torn meniscus playing volleyball, where I hadn’t played sports for almost 2 decades, I started really getting worried about joints and tendons and tearing something. I was always bench centered but all my lifts were into the 3 plates but now I’m backing off and going lighter. Feel safer and am thinking years down the road now.
Yo alpha, I've been training for 10 years but i feel like I've been training the right way (programming, progressive overload, prioritizing recovery, sleep, nutrition) for the last 3 years. For those 3 years I've focused on progressive calisthenics for upper body, and unilateral movements/ light weights (kettlebells, dumbbells) and vertical training for legs. My first time using bilateral barbell moves in years was last week and I benched 245, squatted 265 and deadlifted 355 for 1rm. Do you think I'll be able to progress rapidly in these moves (like beginner gains) using linear progression because my body hasn't adapted to this type of stimulus yet?
Your bench and squats are pretty solid so maybe you will have to try a different approach, however your deadlift can still go up on a linear progression. Thats my guess at least.
you have background in training so you have tons of potential, you are still a beginner with a barbell and you can make fast gains for sure
Hybrid Athletix your strength gains will be fucking insane, I can tell from your picture you have the muscle just without the neural adaptations from barbell movements... I would also recommend throwing in heavy weighted chin-ups
i like the brighter style videos alex keep it up!
Make s video on gym dudes being novice forever, I’ve been lifting for 5 years seriously in a surplus, I went from 70 to 100 kg of fat even though I did 5x5 and protein intake has been around 180-220 grams of protein a day, I only can still bench 70 kg and shoulder press 40 kg, squad 60 kg deadlift 100
holy shit if youre serious thats really weird??.. im 15 and i eat pretty bad, i weigh around 69kg and yet im alot stronger then you.
what is your programming looking like?
Damn. What weight did you start on bench/squat/dead ?
Great video!
For me its just the program to follow which one is great good or bad like bro splits vs fullbody etc. Etc. The rest of novice is facts.
Have you ever had to deal with patello femoral syndrome? Or any knee/rotator cuff/wrist etc injury? Something even the doc just says to do physio, because there is no real structural issue. Don't got money to throw away on what OHIP don't cover. How long do you take off? Work around? Please and thanks in advance.
I have uneven traps so in your videos you said that it is possibly due to imbalance of hips and i tried different deadlift variations and it won't work so I cut off one of my traps just like i did to my meat when pills do not work.
Ok WTF
Top lol comment
After years you may not get an more muscle but your body will change your muscles will look better after some years thats why most olympia nowdays winners are 40+ years old.
@@Andras_Schiff yes thats what i mean its really hard to get stronger cause you already became really strong by the hard work you put to get this maturity so you have not much space for improvment you get stronger but not so much maybe 5%-10% the only way you can become stronger by a lot is with putting weight and unfortunatly fat.
But also to get to this you need many years of hard work AND clean diet
Not gunna lie dude. I still do 5x5 because i love it. When i get stuck i switch the reps up. Works great for me.
How do you overcome bad upper body genetics?
My bench is stuck at 200 5x5 for too long, took so much effort to get there and never goes up, while my squat progression shows no sign of slowing down, as I'm still able to increase 10 lbs each workout with ease, currently at 340 lbs 5x5.
@@Rjxmd I get the joke but I don't even play lol anymore, only occasionally come back for Urf xD
Do I have to do novice program right away? Or can I start with naturally enhanced. I’ve been working out on and off for 2 years.
What did you do?
Why is it bad if someone's OHP to Bench ratio is off?
It depends. If that's ur genetics (anthropometry, good af shoulder genetics in relation to chest, etc.) so it's 100% fine. But if u don't have all this exceptional cases, so its "bad" bcuz that means that u can and/or need to be stronger in the bench.
@@yinonsiboni yea but why do I "need" to. I see everyone saying this without explaining why its actually bad if it is
@@kappakd They say "need" because it implies an imbalance in your body (as said, aside from genetic exceptions) and imbalances past a certain degree are not only bad for physique and performance but can actually become unhealthy (like posture for example) or even dangerous (causing injury).
My ohp is strong 70kg compared to my bench 100kg but i keep making progress on both without noticing any imbalances. I think my pecs are like someone's who benches 225. So nothing crazy..I think that if you have a good technique while benhing(Arch and retraction at least) which minimize shoulder involvement and also use pauses the ohp to bench ratio doesnt really mater and you will develop just fine.Its natural for some people to be like that
@@stylishskater92 I think that benching is actually worse for posture but yeah thats what crossed my mind first (physique Imbalances) but then I thought it might be something more
I want to get big and jacked but im not willing to put in the effort. Do you have any advice for me? :P
There's nothing I can tell you. Either you want to get big and jacked or you don't.
U are lazy ass dude, go and do shit😑
@@AlexLeonidas Im just joking bro. Im in it to win it :) Love your videos every time
Synthol!!!💪💪💪
Very true, 18.5 inch arms but skinny legs have no idea why I squat 210ibs deadlift 320ibs
Well thats a weak squat and deadlift, thats why. Also if you are tall your arms will have better measurment. It delends.. Just get stronger on legs, and progress with good form, they will get better.
I squat 240 and deadlift 295 and I still have chicken legs
Milosev Bosko can’t really squat that heavy because of a herniated disc two years ago I’ll take your advice thanks
Damn homie
@@Marcusdwayne639 Damn man, sorry to hear that.. Hey, I always say: DO what you can, with what you have. Great that you are even training.
Alex i have been training for almost 2.5 years and in my first year i barely did the compound lifts or any periodization at all because of bad advice i got from my training bros (which obviously implied a lot of broscience and poor exercise selection). I am 165lbs, 5f 10 and cannot bench 225 for 1, cant squat 225 for 1 and cannot deadlift 315 for a single. I have tried many training programs including yours (both novice and ne) and just couldnt get my numbers up. What should i do
Any solutions for a stiff lower back during squats?
Many ways to tackle this. Some would advise reverse hypers and hanging right before, others would tell you to deload or weight reset to work on form.
@@AlexLeonidas cheers man
Hey Alex, can you talk about muscle maturity please?
Are u going to be cutting down this summer?
I will probably do a minicut to unlock my calisthenics potential. Can't say when it'll happen, but I plan on it.
Rofl hes already lean and should BULK up this summer
Hey alpha, I experience shoulder pain when I do bodyweight bench dips, should I drop that exercise?
I’m between a novice and intermediate and this video is very relevant to me... I’m 6’1 and 195 pounds my best lifts at the end of running your novice program, Are a 345 x5 back squat, 315 x 3 front squat, 245 x 5 bench press, 170 x 5 OHP, 355 x5 deadlift, 225 x 5 incline bench. Obviously my numbers aren’t great but I really want to improve my poverty conventional deadlift, does anyone have any tips for improving my deadlift? Should I deadlift twice a week? Improve my weakness’s like hamstrings/glutes?, etc Also I’m thinking about running madcow intermediate program next, is that a good choice or should i re run your novice cycle until i reach a 405 for 5 deadlift
Also for anyone who cares my lifting instagram account is charlie_61798 please offer constructive criticism on my form/ tips.
Jovan King thanks man i appreciate it, i took a look at your Channel and see that we have around the same strength on the bench/OHP keep up the gains, but I’m also 20 years old so your numbers are probably going to be higher than mine soon. What type of program do you run?
How high would your body fat have to be to make gains in a deficit as a novice?
What programs would you guys recommend for intermediate lifters?
candito 6 week for beginner intermediates and ph3 trainer for late intermediates
Assume an upper body day and a lower body day, is it true that caloric intake on the lower body day must be higher than the upper body day?
No. Dont look at calories in days. You have a heightened protein synthesis for 48 hours after the workout (that's why you need at least 1 day of rest in between). If you want to gain muscle then consistently eat more calories. If you want to lose weight then consistently have a calorie deficit.
Poetic truth sir.
Alex, can nucleus overload on one side help muscle imbalances ?
It would probably help
Hey alex , whats ur thoughts on DMAA
Hey Alex I'm I still a novice or early intermediate?
Weighted chin up 55lbs
Strict press 160lbs
Bench press 275
Squat 315
Deadlift 360
Reason I ask is that I'm 21 but been working out since 16 but have been very inconsistent. 2 months on and 2 months off due to life factors. But I've been back to the gym for 1 month straight now using high volume medium intensity. Thanks Brother.
Gary Flores id say unless youre a fat fucker you were no longer a novice a long ass time ago. how many people do you see at the gym that can squat 315 for depth?
I know your question was for Alex, but dude, you're almost in the 1000 lb club. I don't think a novice would be near that point.
How come mark steubing is not injured yet with all that bad form he does every time he trains
I can squat 120kg for 10 reps some weeks and some weeks I have trouble repping 60kg y does this happen ?my diet is pretty normal no fancy shit
Same here I went from 150kg to 200kg squat in 1 month
DANKIUS damn good for u bro
@@NoorKhan-wi2de my legs are genetically strong. I can literally squat the same as my deadlift it's weird. That 150kg squat I did was after no leg training for 6 months, I'm only 83kg to
@@NoorKhan-wi2de it sounds like you have good leg strength genetics to, keep going
DANKIUS I also weigh 83 kg exact I do have good leg genetics my legs look like they r of an advance lifter but for some reason my squat strength drops drastically for no reason at times 🤷♂️
Take away from this video. In 20 years I’ll make half of my gains in the first 2 years.
Maybe 60 or 70 percent
Do diamond push ups hit the long head of the triceps?
Long head of the triceps requires your arms to be over your head or behind your head like with extensions and ohp. So no.
@@MrStinkels yes i know that its just that based on EMG its the best triceps exercise
Hey Alex I’ve been wondering if I’m still a novice and if I should start running a novice program. I’ve been training for about 1 and a half years and I’ve hit a wall with my lifts. I’ve been running Dave DUP since pretty much day one and tbh not that strong compared to most people
Squat 264
Deadlift 300
Bench 155
My starting weight was 52kg and I’m currently 84kg
I’ve gained a lot of size just my strength just isn’t where I wish it was and I’m struggling to get stronger
Just wondering if you could recommend a program I should run to improve my strength.
Really appreciate it man and keep up the great content!
JVM are these lifts in pounds ?? Wtf
JVM GOMAD
Yeah pounds
JVM that’s rlly weak u need to strength train cuz I worked out for 8 months and bench 225
I don’t feel overhead extensions in my triceps , anyone got any advice ?
Try skull crushers, omarisuf has a great video on how to improve the contraction. Works for me. Hope it helps!
Do them laying on the ground with dumbells and roll them off your shoulders then push them straight up. Have fun with that lolol
What happens if u start at 15 then would 2 pound s a month be less
You still doing IF/OMAD?
Only IF
Im torso dominant and I fucking love it! Who cares If youve got small arms If youve got that godly v taper haha
For me i wish i never start lifting i suck i have way below average genetics even through being a freak is my dream
Alex never seen u talk about leangains or RPT
What do you specifically want to know about lean gains? For RPT i've discussed it many times, I simply refer to it as back-off sets. I enjoy it very much
@@AlexLeonidas you've spoken about Bulgarian and other methods
Like what's the advantages and disadvantages. You really opened my eyes about changing from Bulgarian; that you will lose strength from other exercises while focusing on one . I changed to RPT and incorporated the program from Martin berkhan (the founder of leangains) and I've found that it's very optimal. But I've never seen a video of you talking about it. Just having a discussion.
Also your videos have helped me a lot no joke
Am I seeing a bit of pink eye ?
No clue, been consistently waking up early so I do feel and look more tired
Lol that's not pink eye
Team God Level Torso Dominant ✊🏻
0:58 you have been watching hodgetwins
AMS Shrek all kinds of twins action... btw keep FTHTS
Coming to terms with this :(
Hey Alex , I’ve been reading up on Louie Simmons a lot and I wanted to incorporate a speed day with bands etc into my routine (as an athlete). Could you in the future make a video on how speed training could be done and sets reps etc as well as explosiveness. Thank you big fan from Saudi Arabia man !
Hey Alwaleed I've talked about this a lot in Q&As so check those out. On the search bar you can look up "dynamic effort" or "de method" or "explosive training". Cheers bro
AlphaDestiny thanks man will do
what do U think about scooby lol he is a good guy but always consider training neck is stupid.
Yes after the novice program I wasn’t making gains and I switched to rings and I blew up again and going through a rapid intermediate gains phase
what you meaning by switching to rings?
Francesco' s Beatz gymnastic rings
@@swan20051395 I see, so I guess, you mean that a change here and there ain't bad to promote growth, does it matter if you have gymnastic rings or no? Like I want to change it up with a simple back squat to a front squat, a sumo deadlift instead of a conventional one, and I may implement some other changes. You think it'll do the job, just fine?
Francesco' s Beatz a switch between different movements with the same conventional lift it’s like a switch from a incline bench to a flat bench it’s not gonna be a lot,buts are different it’s like going into the hyperbolic time chamber. It’s a true game changer. It’s helped develop my phyqisue from stocky skipped to massive shoulder ripped hollowed physique gained like 10lb of muscle in a year on rings on where I wanted the muscle to be on my body
@@swan20051395 so what kind of changes should I implement, bodyweight exercises?
Great
275 bench at 5’4 weighin 170 intermediate?
Definitely bro, that's awesome
What's up!?!? Bro😎
LOL WHO IS GONNA TAKE A BREAK FROM OHP IF ITS MONSTROUS !!! OMG LOL!!! :D
Many do, just like I did the reverse. Spent a while year doing OHP specialization training
Ya I figured this out when I was stuck at 275 for 6 months on bench then I changed it up and jumped to 320 bench in less then 2 months after change
Which change did you make ?
@@hypnos-7371 I did working sets all way up to 75 percent of my max then I pyramid all way down and incorporated alot of incline benching
jason miller i’m confused, can you give me like an example workout maybe? And you bench just once a week I take it? I’m in this exact situation right now haha
@@garrettbaratheon567 I did alot this ua-cam.com/video/Kbc_lIkn85g/v-deo.html
This is truth
Yo i cant take that "pancake chest" lying down. 0:55
I'm not a novice. And I'm fat. I'm sad
PICK UP THAT BARBELL AND CHANGE BABBYYY
1lb of muscle a year wtf
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Boom!!
Haha great video Alex, what do you think of my latest video?
If you comment your opinion on my latest video in my video's comment section I will love you even more bro
Hi ! First
Yeeerrrr
First?
Aye
First
Great