I've been 10x10 pullups twice every week for a month straight and just unlocked my first one arm pullup yesterday. Never been happier in my entire life. Thnk you alex
THIS IS THE WAY, I decided to stop training in commercial gyms and train at home about 16 months ago, I’ve been training with rings,farmers walk, neck work, bands work, barbell work, heavy bag striking and grip work, for the past 18 months at home, the transformation was like goku going from ssj2 to ssj3, I weigh around 95kg natty 6’1, 15%
Ryan Ramsay Completely agree with you. Everyone always seems to say to go heavy, heavy, heavy. But the only way I feel my traps the next day is low-moderate weight with as many reps as possible.
I do direct neck work but not in the way you’re thinking. When I’m laying down in bed jerking the gherkin, to be able to look at my phone I have to hold my head up and forwardthe whole time. After years of doing this, my neck has become pretty muscular 💀💀
A little bit of caution to I'd like to bring up with regards to the 30-down workout. I was using this for squats with a 10kg dumbbell and it felt regular levels of challenging, so the next week I used 12kg. The result this time, was crippling DOMS and I'm literally bedridden because it hurts too much to walk. I think it's do with the ultra high volume, and since there are 465 total reps, the added total workload was 930kg. So yeah, it's very good for challenging your muscles and maintaining gains, but be REALLY CAUTIOUS with progressions because even the smallest increases in weight add an enormous amount in total workload.
Alex, I think the whole quarantine thing is a good opportinity for you to show us what you actually eat on a daily basis. You should also consider posting some of your favourite recipes.
Alex your channel will continue to grow and grow. I've got so much value for your videos and teachings, especially during isolation! Thanks for everything brother
Hi Alex, you can do shrugs hanging upside-down on the rings. Setting up the rings at belly hight. Then hang in them with your legs straight up. Greetz. A you addressed them in the video. Next time I will first watch it all first before commenting....
Did declined inverted row after watching the previous vid, haven't been so sore across the traps in a long time. Holding that squeeze at the top feels awesome. Would reccomend.
@Giuseppe Genovese No real sets and reps, but trying to hold freestanding handstands over and over for 5-15 minutes resting as needed. I was shrugging the scapula to make it more stable, which is probably what helped the traps grow.
@@CaneSugarCane Sometimes I held sets of wall facing handstands to failure , but mostly just practicing the balance while keeping everything tight, couldn't really reach failure that way since I would lose balance first, although there was always some pump in the traps, shoulders, and even forearms. Hope this helps!
When I don't train my neck for a min and then do inverted shrugs on the rings my neck gets sore af. Only down side is I can only use them for super high volume sets of 60-80 with lifting straps cuz you can't load it comfortable otjervthan getting heavier. Helps me recovery from barbell shrugs. Gotta have the straps close together. Your wrists should slide up and down against your sides and the outer blade of the foot grazes the inside of the strap to help guide, use straps to burn the traps. Same for the dips. Your delts/triceps and the ring should graze your body throughout the movement, bring the straps to shoulder width. Once you can do these comfortably without being pulled out you can either start to gradually separate the straps to exaggerate the moment arms pulling your arms outwards or keep the moment arms as minimal as possible by keeping the straps close but adding a dip belt which will focus more on the prime movers although still increase stabilization demand ✨️
bro your videos are amazing and useful as always, but could you do one talking about mistakes to avoid?, like home exercises that dont provide decent gains or are just useless?
Ring dips have done wonders for my pressing strength try 5 sets of 10 full ROM Dips I can only get to 8 to before my chest like it's gonna rip off my torso once that gets easy try Bulgarian ring dips absolute brutal really love the rings one of the best inventions to developing the upperbody
I don't see that much neck harness deadlift, but I think Alex or Phil already talked about this once or twice (but I don't remember where). This exercise is underrated.
Since I've got a port line in my chest i only can do some exercises but i do what i can do and find ways to hit them. Bring out them good videos man. Keep it up💪💪
I do rows from the "upside down dip" position, and rows upside down on a rope to balance out dips Like a tuck lever row but vertical For me it has high carryover to Pendlay row
Ive been doing inverted rows on the rings for about a year now. Havent done trap bar deads in that time but tested my max and it has gone up... because of the back stability I got from rows I guess.
Hey man, what about a video on bigger forearms at home? I'd love to see your thoughts on that. I remember a video where you say they're more important for looking huge than biceps and triceps. Thanks a lot for the great content, bro!
@@caioramalho22 I found a training method for your adductors, abductors and flexors, extonsors. For the brachordialis ,you will probably need some weights. Basically, hang a towel of a pull up bar and grip it sideways. If you are strong enough, hang off and twist your forearms both directions a lot. It will burn you. For the flexors and extensors find a long sheet or towel and place them on top of each other where you can grip it in the other direction and twist it both directions . If you can't hang off just sit down and grip it hard.
It's weird, but i feel corona really gave me a new perspective on working out. I've made some clear muscle gains as well as reduced my rate of shoulder injuries/ strain. Kinda sad to say, but i think dips in general are just way better for my shoulder anatomy and are far easier to load than bench press. Most people can get very well developed chest and shoulders with just adding 50 lbs to a dip belt and if not, the amount of stability needed for ring dips makes weightless dips hard enough.
I've not been able to do dips since I've started working out because it hurts my collar bone and it doesn't feel normal, I came back to it a few days back tried to fix my posture while doing the exercise but still no improvement it hurts real bad so I stick to push-ups and floor press and db bench press
Dips feel awful no matter how much I watch my form. Always feel the need to crack my sternum after and they put a lot of pressure on my clavicle as well
It's interesting how differently people's shoulder anatomies can be. All my life I've struggled with constant form checks to get a pain free bench press... from narrowing the grip to scapular rotation, to reducing elbow flaring, back arching, changing the bar path, etc.
@@THEDRAWINGSTUDIO1 yeah I have a friend who benches with his elbows a bit flared out and he feels a lot comfortable that way, on the flip side I have to keep my elbows close to avoid pain and that too gives me amazing pump in the chest
Alex, if you do not respond to inquiries about your custom programs...why are they offered on your website? Love the content, but was disappointed to not get a response.
If you want to hit more upper back with pullups then I recommend doing chest to bar reps. If you can do that for high reps it'll definitely compliment the inverted rows as they're kind of similar movements.
Inverted rows with elevated legs is great. I also have tried banded shrugs and they are honestly pretty good. I guess it's not enough for advanced lifters, but I responded pretty immediately to it. Much easier to be consistent with neck training as you don't have to bring the harness with you to the gym. Glad I had some bands and rings laying around. Making lots of gains still. Might not go back to the gym.
I bought a 20kg kettlebell I didn't use when gym was open. I start using it for super high reps swings and high pulls just for conditioning... Turn out it develops the NE muscles without even trying! Very, very good for forearms, traps glutes and abs. I was all in powerlifting, this quarantine made me change my trainings for the better. Seriously, try those kettlebells!
Timur Bolotin i don’t understand people If u were a athlete when u were young you probability did pushups, pull-ups and stuff like that daily, or swimmers for good ass shoulders, shit look at gymnast
Seeing "yoked" again in one of Alex's title makes me feel some type of way
Honestly 😂😂😂
Nostalgic of his old vids
Trust me. Dude changed my life when i saw his "how to get yoked" video on Omar Isufs channel back in 2016
Natural Hypertrophy are you back guys brother or something?
Natural Hypertrophy I swear you comment on every fitness video calm down
I've been 10x10 pullups twice every week for a month straight and just unlocked my first one arm pullup yesterday. Never been happier in my entire life. Thnk you alex
Dude that's amazing!!! Big congrats on this achievement
How can i get the 10x10 pull ups, i can only do 7x10 , It Is not bad but in the last serie i'm very tired AND i dont know how to progress now
@@trujilloroldancarlosarturo4281 finish off with negatives
4:20 was my favorite part 😁
I love you
Hey muchacho!!!!
i saw the ring part of the video and already knew youre gonna be in the comments
You two should #collab
weed
Imo this guy is one of the best fitness UA-camrs. Hes not trying to sell you anything, his videos arent flashy etc. Just great, no bullshit advice.
The ROW is KEY!!! 🔥🔥🔥🔥
Damn right Scott!!
THIS IS THE WAY, I decided to stop training in commercial gyms and train at home about 16 months ago, I’ve been training with rings,farmers walk, neck work, bands work, barbell work, heavy bag striking and grip work, for the past 18 months at home, the transformation was like goku going from ssj2 to ssj3, I weigh around 95kg natty 6’1, 15%
Absolute legend
Band shrugs for extreme volume are 100% the truth. This works the neck muscles as well and the pump is crazy.
Ryan Ramsay Completely agree with you. Everyone always seems to say to go heavy, heavy, heavy. But the only way I feel my traps the next day is low-moderate weight with as many reps as possible.
Glad you're emphasizing ring training, it's a game changer. Focus on arching the back during pullups works well too.
I do direct neck work but not in the way you’re thinking. When I’m laying down in bed jerking the gherkin, to be able to look at my phone I have to hold my head up and forwardthe whole time. After years of doing this, my neck has become pretty muscular 💀💀
You’re a legend.
Lmaaaoooo
Fuckin god
Fuck working out, we going high reps on forearms and keeping constant isometric tension on the neck😂😂
Nucleus over load ! Alpha 3D would be proud!
If you can do inverted rows, with feet elevated, for 5x10 with a 3-1 tempo, you’re gonna be pretty strong.
I'd say you're right man! People don't realize how hard that is especially with the squeezing/good form.
AlphaDestiny Agreed. Ring rows can separate the men from the boys.
With false grip
You can also do them with one arm.
I did that exact set and rep scheme my last pull workout. Can confirm, I’m pretty jacked and strong.
Arched-back pull ups are all i'm doing now since I don't use barbells. And man, it hits the spot
I've been watching your vids for a few years now. You've really helped a lot. Keep the videos up man. All the best.
I'm glad to hear that Marcus, and thanks for your continual support.
A little bit of caution to I'd like to bring up with regards to the 30-down workout. I was using this for squats with a 10kg dumbbell and it felt regular levels of challenging, so the next week I used 12kg. The result this time, was crippling DOMS and I'm literally bedridden because it hurts too much to walk. I think it's do with the ultra high volume, and since there are 465 total reps, the added total workload was 930kg. So yeah, it's very good for challenging your muscles and maintaining gains, but be REALLY CAUTIOUS with progressions because even the smallest increases in weight add an enormous amount in total workload.
Damn that sounds serious!! Amazing what slight weight jumps can do with that type of volume
Damn bro I swear all you need is a rack, bands, rings, and vest to keep in check.
Love calisthenics. 😍
You need a floor and a wall
@@GODAIM-ANDY and a table, thats it
Alex, I think the whole quarantine thing is a good opportinity for you to show us what you actually eat on a daily basis. You should also consider posting some of your favourite recipes.
Alex your channel will continue to grow and grow. I've got so much value for your videos and teachings, especially during isolation! Thanks for everything brother
Rings build so much strength and the pump is crazy
I just hang upside down from the dip bars and shrug myself upwards for traps
Damn looks like im doing that now
6:51 Alex on the electric chair
Hi Alex, you can do shrugs hanging upside-down on the rings. Setting up the rings at belly hight. Then hang in them with your legs straight up. Greetz. A you addressed them in the video. Next time I will first watch it all first before commenting....
Did declined inverted row after watching the previous vid, haven't been so sore across the traps in a long time. Holding that squeeze at the top feels awesome. Would reccomend.
Now that you mention it, practicing handstand every day made my traps grow with little direct work.
you practiced till failure? I TOO AM INTERESTED
@@CaneSugarCane yes, the impact to the muscles is not that big. Do it every day until you can not hold it anymore.
@Giuseppe Genovese No real sets and reps, but trying to hold freestanding handstands over and over for 5-15 minutes resting as needed. I was shrugging the scapula to make it more stable, which is probably what helped the traps grow.
@@CaneSugarCane Sometimes I held sets of wall facing handstands to failure , but mostly just practicing the balance while keeping everything tight, couldn't really reach failure that way since I would lose balance first, although there was always some pump in the traps, shoulders, and even forearms. Hope this helps!
@@fluff037 How long can you hold the handstand now ?
Bro try out Rammurti dand it is quite challenging for volume and alone a great yoke and shoulder builder for Indian wrestlers.
So happy to see this video
Front Lever Rows if you're a beast....and for upper traps doing some long duration handstand holds or handstand shrugs
When I don't train my neck for a min and then do inverted shrugs on the rings my neck gets sore af. Only down side is I can only use them for super high volume sets of 60-80 with lifting straps cuz you can't load it comfortable otjervthan getting heavier. Helps me recovery from barbell shrugs. Gotta have the straps close together. Your wrists should slide up and down against your sides and the outer blade of the foot grazes the inside of the strap to help guide, use straps to burn the traps. Same for the dips. Your delts/triceps and the ring should graze your body throughout the movement, bring the straps to shoulder width. Once you can do these comfortably without being pulled out you can either start to gradually separate the straps to exaggerate the moment arms pulling your arms outwards or keep the moment arms as minimal as possible by keeping the straps close but adding a dip belt which will focus more on the prime movers although still increase stabilization demand ✨️
Omg this is the first time im this early. Scrolled down to read comments but realized the vid was uploaded 37 seconds ago
Weighted inverted rows
bro your videos are amazing and useful as always, but could you do one talking about mistakes to avoid?, like home exercises that dont provide decent gains or are just useless?
Good video! Love those handstand push-ups. The IronMind neck harness is pretty good too. Expensive, but very strong!
neck training ftw!!!
AlphaDestiny really leaving his incel past behind. Hard to believe if you look at how confident and natural he is now.
Cheers for the vid bro needed a better way to train traps hench mode💪
Shrugs on the rings are GREAT for traps.
Ring dips have done wonders for my pressing strength try 5 sets of 10 full ROM Dips I can only get to 8 to before my chest like it's gonna rip off my torso once that gets easy try Bulgarian ring dips absolute brutal really love the rings one of the best inventions to developing the upperbody
great video ! behind the neck shrugs and dip shrugs can get the trap work too
Awesome video Alex , I'll try these in my workouts :)
I don't see that much neck harness deadlift, but I think Alex or Phil already talked about this once or twice (but I don't remember where). This exercise is underrated.
When the camera cuts to the neck scene hahaha
Yesterday I was watching your neck bridges video for getting a massive neck at home. Now you post this... What a casuality! Hehe
Lesser-known upper trap builder: bear walks (used as e.g. part of a HIIT routine).
Shrugging more than one band at a time is also a good idea.
Since I've got a port line in my chest i only can do some exercises but i do what i can do and find ways to hit them. Bring out them good videos man. Keep it up💪💪
Im subscribing I'm liking the bodyweight stuff on this channel
Loving these daily vids 💪
Row your way into, Pull your way up.
great info.. im gonna do some of these bodyweight variations even when my gym opens..
thanks for your great advice Alex
I've been doing a lot of ring work since the gyms closed too. I also incorporate sprints into my workout as a high intensity exercise for my legs.
I do rows from the "upside down dip" position, and rows upside down on a rope to balance out dips
Like a tuck lever row but vertical
For me it has high carryover to Pendlay row
I recommend you try the lever where you're face is looking down, with a supinated grip, really works my traps upper chest biceps forearms delts
I finally got back to the neck training. But more slow and controlled reps now, wanna build up size with the least weight I need.
Great video Alex!
Ive been doing inverted rows on the rings for about a year now. Havent done trap bar deads in that time but tested my max and it has gone up... because of the back stability I got from rows I guess.
Amazing Robbie
Robbie, seen any gains from inverted rows?
I see you're starting to get some color. Looking good man
Hey man, what about a video on bigger forearms at home? I'd love to see your thoughts on that. I remember a video where you say they're more important for looking huge than biceps and triceps.
Thanks a lot for the great content, bro!
I got the perfect answer reply if u want it
@@ajajssksk1757 I'd like to see this! Thanks!
Weighted pulls up and farmers walk for me
@@caioramalho22 I found a training method for your adductors, abductors and flexors, extonsors. For the brachordialis ,you will probably need some weights. Basically, hang a towel of a pull up bar and grip it sideways. If you are strong enough, hang off and twist your forearms both directions a lot. It will burn you. For the flexors and extensors find a long sheet or towel and place them on top of each other where you can grip it in the other direction and twist it both directions . If you can't hang off just sit down and grip it hard.
@@ajajssksk1757 That's amazing! Thanks a lot!
6:25 exactly why scooby1961 looks weird
*one of the reasons
that dude said having a big neck makes u look unintelligent lmao
Watch calisthenic movement: Shrug Circle
1. Handstand wall shrugs
(face to wall, hands close to wall)
2. Inverted hang shrugs
3. Chin Ups
Just watched your minoxidil video and went over here to check lol. Ordered. Thanks 👍🏾
It's weird, but i feel corona really gave me a new perspective on working out. I've made some clear muscle gains as well as reduced my rate of shoulder injuries/ strain. Kinda sad to say, but i think dips in general are just way better for my shoulder anatomy and are far easier to load than bench press. Most people can get very well developed chest and shoulders with just adding 50 lbs to a dip belt and if not, the amount of stability needed for ring dips makes weightless dips hard enough.
Not me sadly, dips always fuck up my shoulders/chest in a bad way while i never have a problem on the bench
I've not been able to do dips since I've started working out because it hurts my collar bone and it doesn't feel normal, I came back to it a few days back tried to fix my posture while doing the exercise but still no improvement it hurts real bad so I stick to push-ups and floor press and db bench press
Dips feel awful no matter how much I watch my form. Always feel the need to crack my sternum after and they put a lot of pressure on my clavicle as well
It's interesting how differently people's shoulder anatomies can be. All my life I've struggled with constant form checks to get a pain free bench press... from narrowing the grip to scapular rotation, to reducing elbow flaring, back arching, changing the bar path, etc.
@@THEDRAWINGSTUDIO1 yeah I have a friend who benches with his elbows a bit flared out and he feels a lot comfortable that way, on the flip side I have to keep my elbows close to avoid pain and that too gives me amazing pump in the chest
I just hang upside down on rings and do shrugs
Can you show how to implement concurrent style of training at home?
Thank you so much for making this
what about forearms and glutes?
I'm going to get the Netflix Alix!thanks dude. ( :
Great tips, bro 👍🏼
Damn, you look nice. Just started training my neck this quarantine. Thanks for the tips!
1 arm handstand work will blow your traps up. Stuff like shoulder/hip taps
Alex, if you do not respond to inquiries about your custom programs...why are they offered on your website? Love the content, but was disappointed to not get a response.
I have some equipment in my home Gym, but even with the equips my Back Workout always is Bodyweight/inverted Rows and Pull Ups 👌👌
The video that I have been waiting for.
If you want to hit more upper back with pullups then I recommend doing chest to bar reps. If you can do that for high reps it'll definitely compliment the inverted rows as they're kind of similar movements.
Alex, ive been training rings for weeks. Up to 3 sets of 5s doing dips
Back lever are good for traps i should practice them more
need to buy a pair of rings for my home gym 😅
Gonna try those handstand pushups today
Do inverted shrugs on the rings leaning towards one side more than the other
2024, Year of the Yoke. Make Yoked Great Again.
Commenting for that algorithm.
can you do a video on arm thickness? mine look tiny from the front but good from the side
I found looking up while doing pull ups helps
I'm doing neck training twice a week.
Good frequency man
Please make a weighted calisthenics program for strength and size I'm struggling to make a program and there aren't any out there.
Inverted rows with elevated legs is great. I also have tried banded shrugs and they are honestly pretty good. I guess it's not enough for advanced lifters, but I responded pretty immediately to it.
Much easier to be consistent with neck training as you don't have to bring the harness with you to the gym.
Glad I had some bands and rings laying around. Making lots of gains still. Might not go back to the gym.
Behind the neck pull ups
200+ lb sandbag - ground to shoulder + a carry? Absolute thickness.
can i get strong arms with just weighted chins and weighted dips?
Damn you even state where to skip, how come i havent bern watching you from 2018 or something
Can you do a video on speeding up recovery from hard workouts?
Nice! I recommend deficit guillotine push ups on top of this for that upper chest action.
I literally have nowhere to do inverted rows sadly
Alex, can you do a vid on one arm pushups?
Hey Alex, why don't you do a diet video, like what kind of recipes you use?
Neck training tools look like medieval torture machines
what is your stance on taking in more than 3g of sodium for performance?
Awsmmmmm stuff man
Keep it coming
I bought a 20kg kettlebell I didn't use when gym was open.
I start using it for super high reps swings and high pulls just for conditioning... Turn out it develops the NE muscles without even trying!
Very, very good for forearms, traps glutes and abs.
I was all in powerlifting, this quarantine made me change my trainings for the better.
Seriously, try those kettlebells!
hey alex, you gonna make a vid in response to greg doucettes vids about nucleus overload training ?
Timur Bolotin i don’t understand people
If u were a athlete when u were young you probability did pushups, pull-ups and stuff like that daily, or swimmers for good ass shoulders, shit look at gymnast
Hey alpha, can you do one of these vids without equipment? Thanks!