My Top 5 Training Mistakes
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- Опубліковано 31 січ 2017
- ARTICLE: outalpha.com/my-top-5-training...
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Don't let history repeat itself! Each mistake is time stamped too :)
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9:44
AlphaDestiny milikng that frequency!!
AlphaDestiny I've heard you mention before that minimalist training can cause joint/connective tissue issues, but I can't make the connection as to why. Can you explain the connection?
So you train twice a week like full body. Where can I see this training program? Thanks Alex!
Philosopherous I think he means constantly hitting big heavy compound lifts only ... unless someone can correct me?
AlphaDestiny I do full body 3x a week. Strength gains roughly every 2wks.
Summary:
1. ran a lot of minimalists programs
2. did not train neck
3. not using bands
4. didn't emphasize volume work
5. did a ton of perfect, slow and controlled shrugs & rows, didn't use straps
what does minimalists programs means?
@@ramalzuhairi7382 You do bench to get better and stronger at benching, you do back squats to get stronger at back squats etc. You are not changing things up, and attacking your own personal weak points.
1. bro splits
2. following kino body
3. not taking care of lower back (now I got a slipped disk from deadlift)
4. following stupid advice from drug users
5. not finding out about your channel and programs sooner lmfao
thanks for all the advice brother
Bro, I will never deadlift. Ever. no no no. :D
By lower back isolation movements at the end of a workout couple times a week
Can someone please explain what he means by minimalist training? Sorry i'm new to this bodybuilding thing.
g g Basically it's like most standard powerlifting programs you see on the market. Just repeating the squat, bench, and deadlift over and over again in order to get better at them. Now this can apply for other exercises, but the extreme repetition of certain movements with the purpose of improving technique and strength on those specific exercises is generally what minimalist programs are like. This style is used by most lifters since it helps build a "base" of strength.
What Alex is advocating is a system where he does a volume day (high reps) and an intensity day (high weight) each week, but rotates each exercise with different variations every week, rather than changing the rep schemes while doing the same exact movement. So on week 1 he might do a bench press, week 2 he does an Incline bench, then week 3 he does decline, and so on. The purpose of this is to prevent muscle imbalances causing aches and pains and also limiting strength potential. Although you might not get as proficient technique wise and possibly strength wise on the "main movements", which is why it's rarely advocated in the powerlifting or bodybuilding community.
3645533423465 thanks. I'll try that. I find myself in a plato in benchpress, I even made regression.
my top five training mistakes
1. not resting enough
2. not resting enough
3. not resting enough
4. not resting enough
5. not resting enough
lmao
Oh shit! Take it easy man.
The E Card Man With Vids dude get a humor
EvansVision best coment ever
its not overtraining
ITS OVERGAINING!!
Mistake one - bro splits.
Mistake two - not eating properly
Mistake three - not enough specificity
Mistake four - to many goals
Mistake five - not focusing on strength
1. Not running a novice program and doing body building splits.
2. Not sticking to the same program
3. Poor excersise selection
4. Skipping " leg day" or just never squatting
5. Never did weighted pull-ups (cause I do them now and I fucking love them)
1. following bro splits
2. dirty bulking- (gained 15lbs in two months once bro srs)
3. cutting too fast (bye bye gains and performance)
4. neglecting the over head press
5. neglecting the posterior chain
Haha, I did all these mistakes myself. I was at legit 8 % bf and constantly plateauing on the bench press.
i gained 50 in like 2 months my strength went up like crazy
I gained 35lbs in 2months....All fat
I read this and realized that I almost made all of these mistakes lmfao
Rob Scott 15 pounds in 2months is amateur, I gained 10 pounds in week once eating 6-7 meals a a day
Make a video about how to use bands. The process of applying them to the bar for certain exercises. A lot of people have trouble with this and end up making the resistance on either side
last time I came this early I told my gf "it isn't always like this"
lmao
LMAO
Lmaoooooo
"that was the door"
Fernando Moreno lmao!!
yeah sure it was. LOL
Great content, man. The format is simple and you bring a contagious, charismatic energy every time. I Appreciate what you do; been taking extensive notes.
I appreciate the kind words Mike!
amazing vid bro...
please keep them coming
This guy really humbled me with his “if you shrug 400 lbs now your gonna shrug 600 lbs!” comment
i think your biggest mistakes were your sideburns
Cant believe he says woman love it lolc.hes such a lier, looks ugly af
montana of300 he is looking sexy and woman love that
That's the nature of growing a beard it looks shit at first but later it looks good
AlphaDestiny probably because youre 4 feet tall
Hahaga lol bto
I have been applying a lot of the info from your videos and already seeing great results!
Good content as usual
Alex's biggest mistake is not rotating which tribe his black asses come from. I get it, we all have a special place in our hearts for the almighty Zulu asses but your body will eventually adapt to the cheeks and will require a different shape of black for further stimulation.
you've developed a brand man, GZ!
tommy mezei this shit is getting out of hand xd
tommy's like modern Hitler, managed to brainwash us all with his speeches about big black asses
tommy mezei I've this so much lately, what is with the "black asses" joke???
loooooooooool
Been watching Alex since the Chris jones vince G beef video, great info bro and glad your channel has finally blown up
DJ Khaled Lol, just rewatched that today.
Dude you crack me up and inspire me .Thanks keep up the good work .
Amazing content man mad appreciation for you channel the best out there really
Thank you so much, it didn't even occur to me that not training my neck would result in such a bad look, that's some really good advice right there! Gonna implement that into my workout right away! (:
Alex i got say, thank you for the neck training advices, my upper back doesn't hurt anymore and my physique looks better, because i used to have a pencil neck just like Scooby. My neck still not big as yours, but it is making progress.
another awesome video
I like your videos and the way you come across, your approach is intelligent and You've got the results to back it up. Great channel dude I'll be staying tuned
Some guy at my school said he wants to be ripped but doesn't care about strength wtf
Dexter Morgan A lot of people lift purely for aesthetic purposes, nothing wrong with that in my opinion.
It's the male equivalent of fake tits, sure they look good but they're useless
Tom Penn I don't know if you understand that an 'aesthetic' look comes from being strong as well? You can't be ripped without a substantial base of muscle.
Naturals don't even look good when ripped.
They look small as fuck and depleted.
Only the guys on the juice can pull off the shredded look.
Abhishek Pathak Why worry about such petty things as aesthetics anyway? Just be strong as fuck and people will respect you
That wasn't the door
Great video alpha
Man, a big ass THANK YOU. Huge props. Been doing these mistakes for years
Totally agree with the cheat rows they revolutionised my back.
Also volume is definitely key, my squat became so natural after doing sets of 20
can you make a video demonstrating how to use bands?
See ua-cam.com/video/OI32uwZXAn8/v-deo.html&t
really eye-opening. thanks for sharing!
Bro i love ur videos. I just started lifting a few months ago and ur tips have helped alot. Ur very knowledgeable my dude
Will add to my goals:
- More rest, then even more rest.
- Focus on 1 or 2 exercises at a time.
- Less minimalism, more specialisation
- Continue Neck
- Use Bands, chains, whips...
-add High Volume day
Add weighted stretching, with straps if needed.
Thanks Man!!!
new subscriber and Customer...Alex you have the best REAL CHANNEL on strength and building a completely natural physique!
Rocco nyc!
Thank you Rocco!
Rocco Astoria welcome to the crew bro!
yes and ordered 2 books from you,,,Great content...Im fuckin changing everything because of you...
Thanks so much
I seriously learned 5 things. Sick video, brother!
subbed after this video !!
This dude is giving tips for beginners but using a bunch of terms that beginners have no idea what they mean lol
Anyone can google these things
Biesman yea but if they needed to google like 65 terms that’s ridiculous lmao.
@@zakk5688 yeah I know bro I dont even know what this guy talking about I'm trying to get built but this crap us really confusing.
It's your job to learn those terms if you are really serious about lifting.
@@TheSevenoo it's not that confusing .
Last time I came this early my gf left me
Love you channel bro good info
this is like a highlight reel for what you have been saying all 2016. I am sharing this so people know, i feel it's the right thing to do. nice one alex
My mistake was not training legs for 2 years. Now i would have big legs
I'm ashamed but same,my legs look really good now tho.
Feel you. Got a weird injury in my right quad, and havent been able to squat consistently for like 2 years, and my legs are what grows the fastest and they were getting quite big.... Now im sitting here with chicken legs and tryna train legs again :/
been lifting for a bit over 3 years only started trained legs for 16months legs lack a bit size despite atg squatting 200kg
Same...
Leg size doesn't really matter, it's that brute strength from them that does
"How many times have you heard of a guy tearing his trap?" - Not even fucking once lmao.
FINALLY! A fitness channel that doesnt give BS information! Keep up the good work! Subbed!
Commenting to support my bro AD
honestly the first time i have ever heard you mention having a brother. older or younger
Don't you find it funny, when somebody gets traction online we feel as if we know them personally, and we then go on to think things like this?? (i also thought the same 😂)
1. Bro splits
2. Listening to bodybuilders
3. Not strength training
4. Not resting/eating enough
Another fucking great video man. Thanks for helping us.
This is what i needed, I've been doing the slow controlled reps for a year now and i have lost a lot of strengh. Thank you for this great advice
i need a real life alex to help with me every workout session for 1 month to make sure im doing things right lol
I bought naturally enhanced and I have to say..Its FUCKIN awesome! Love the explanations, love the workouts, ans mixing intensity and volume days is a lot more fun than a typical linear periodization program!! A BIG thanks for sharing your info Alex! Even if youre cutting (like me), try it out!!
I'm happy to hear that brother! Wishing you the best of gains
my new favourite channel. this dude speaks my language. from ireland thanks for the tips mate. cant wait to get yoked 💯
You should do an in-depth video on bands and how to set them up for a variety of exercises. We'd love to hear all the benefits of bands and demonstrations so that we can hopefully start using them in the future too!
My biggest mistake was trying to be "raw" and "hardcore." Never using straps, knee sleeves, wrist wraps, a belt, or even mixed grip for that matter... Started using a belt and my gains skyrocketed, now I'm plateuing again so I want to incorporate wrist wraps and straps... I never did mixed grip which really fucked me over too, I am now using mixed grip for about 3 weeks of my 6 week cycle (thx Candito)
Hey Alex! I'm going to join the greek military in 8 months. Over there the programm is very strict with 30 minutes of fasted cardio (running) every morning. There is also a gym over there for the afternoon hours. How I am going to keep making gains? (I have to eat only breakfast lunch and dinner!) Thanks!
You'll probably lose gains tbh, but this is to be expected. When people enter the military they tend to come out lean as hell and very conditioned.
You are growing on me bro... good Information here. Thanks
Great video
what is minimalist training ??
Alex could Concurrent periodization work with "just bands" if on a vacation etc? Would it be like for 1 week u do wall press with bands , next week u do band pushups?
Baris BANDDESTINY yes it can, but you'll still lose a little bit of strenght when you do weights.
for 1week take it easy its 1week just do some bodywt stuff for reps enjoy your vacation your gains wont walk away
I like the passion and the energy you put in what your saying. But I completely lost "it was the door"😂😂😂😅 lol keep it up man this advise is like a new outlook on things.
im a long time sub and i stil cant get the Black booty Jokes Alex can you make a video about it? lol
I FUCKING AGREE WITH NUMBER 2! Hench dude in my gym goes, don't worry about your neck, your compounds will cover that. Cover it my ass.... I've seen loads of ripped guys with pencil necks. Not a good look!
you had to come out with that sh!t long ago, that's F... me plateau everywhere and shoulder and knee pain.... jumping on the concurrent system now!!! hope i explode like you did...thanks
your channel is the best
what does a minimalist training mean, I'm not sure
Same here :P
It's like just doing bench, squat, OHP, and dead lift every week. Just keeping exercise selection to a bare minimum. Instead of adding curls, dumbbell press, tricep extensions, neck curls, rack pulls, shrugs, etc. and just rotating exercises overall.
A lot of hate on this type of training in this video but imo full body 3x a week is one of the best splits for natural lifters. Spent way too long doing bro splits and it just wasn't optimal for me, switched to full body 3x a week with 2-3 accessory days and gains are being made :)
Frequency > volume in the vast majority of shitty gened natural lifters such as myself
It is but you have to manage intensity accordingly. You can do 3x a week but you can't go balls to the walls each of those 3x. I tried 5x5 and minimalist programs like those and got no where. I found no success in linear periodization. Even on Alex's program he written for novice lifters. Not saying because it didn't work for me that goes for everyone but I didn't get anywhere on it. Except the squats and dead lifts of course but I believe you can increase your squat and dead lifts on the shittiest program ever written when you're a novice.
What worked for me is managing volume and intensity, switching the exercises I was doing, switching up rep ranges, using failure more as a tool instead of doing it every set, cut my training days, etc. Once I started with variety and everything and not going balls to the walls each training session I started seeing massive improvements.
The big thing is to beat your PR's in 1 way or another. So if you hit a 135 for 1 rep today, next week try a 140 for 1. If you hit 100lbs for 10 today, next week try for 11-12. Or try hitting 105 for 10. A lot of people just want to increase their 1RM. Which is good but you'll stall. If you can bring your bench of 135 for example from 10 reps to 15. Your 1RM has most certainly raised.
I can go in there 1 day and do 5 sets of 5 on the bench say 135lbs for example. Let's say that's a challenge. Next week I can do 145 for 2 reps for 12 sets. If I can't increase my weight for a PR, I'll increase work load.
That linear periodization and those minimalist programs don't work for those reasons. At least for me they didn't.
wow thank you. this helps in personalizing our workouts
Can you explain what concurrent training is and how to do it
Josie Jensen Keeping workload the same each week while changing reps and sets along with excersises. If you dont understand what I mean by keeping the workload the same, go educate yourself(No hostility just being real).
Kilstardo Why not just tell him what workload is? Just keep your total tonnage roughly the same
Logical VeganLifts Because if he doesnt have that knowledge he likely lack alot
Logical VeganLifts so let's say your total tonnage on the bench press is 1000lbs. Concurrent training is still hitting that 1000lbs just droping the weight and increasing the reps and upping the weight and lowering the reps other days. Also you always hit your reps like if you fail a set you go back and crank out the remaining reps. am I getting this right?
I can understand why Kilstardo was reluctant to give you more details
about concurrent training. The reason is that this type of training
requires some serious knowledge about metabolism, body composition,
strength and endurance training. So if he would tell you to do this and
that, without you knowing and understanding the details you could hurt
yourself or at least your gains. Yes, you got the general idea, but you should really test it out and read more about it, so you understand how much means endurance training and how much means strength training.
I'm gona use ur tips,thanks bro!
cheers for actually putting out useful mistakes. most other youtubers would put in bs like 'incorrect data' and other obvious bs. just starting my journey. thanks!
I've made many over the years... very many, but:
1.) Listening to the wrong people, because they were jacked, instead of doing my research.
2.) Not paying enough attention to the quality of nutrition; I would eat anything and everything to get big.
3.) Not properly managing my stress, led to all kinds of health problems.
4.) No proper balance between my life and the gym, all I could think about was working out. (3 years, this went on, being introverted doesn't help, we tend to obsess about some things)
5.) Not paying enough attention to my form and joint health. (lifting improperly and playing rugby caused lower back and shoulder injuries I feel to this day.)
Main Idea: It pays to not be fucking stupid. That's all.
Great points
@ghost-x got chronic hypertension from prolonged high stress levels and anxiety disorder.
Number 4 is extremely important.
would weighted stretching work with actually stretching like touching your toes with holding a plate or something of the sort?
Marcos Fierros its called doggcrapp fucking insane
Javier Sanchéz lmao
Marcos Fierros im srs thats a training system!
does it work well lol?
Marcos Fierros weighted stretching fuck yeah! Gainz like never before. Negative flys on the floor or long ass paused bench, rack pulls, bulgarian split squats paused at the bottom for a intense stretch or for hammies just do a stiff legged dead holding it at the bottom. Just stretch the muscle with weight for a long ass time. But i gotta admit this is a bit different than the actual doggcrapp but it got the weighted stretching elements.
you are the truth bro. I'm new the channel and vegging hard. you are very informative. you preach neck workouts in the 5 videos I've seen so far lol that Scooby pic did it for me. I always thought something was off with dude and you're right! it's his neck! keep it brother. gonna continue and binge your vids.
best fitness youtuber in my opinion. no bullshit and cuts straight to the chase
Biggest mistake was not following your programs and advice from the beginning!
My worst training mistake is taking advice from juicers.
Ohhh shit I've completely forgotten about using bands, I'll definitely give them a try this macrocycle. Thanks for the advice!
You need to put more video snippets in your videos about the exercises you talk about, and thanks for the good content.
1.skipping leg training (crucial to gaining weight fast)
2.bro splits
3.Believing the myth of "overtraining". more is always better.It is better to overtrain than to undertrain
4.Doing too much cardio
5.Not doing stomach vacuums.
Overtraining is very real, but the way it happens is different than people think, and it’s much farther away
I have a friend, he clean and jerk 150kg and he is 17 years old. Just qualified for junior world championships. Trains 8 times a week, about 24 sets per workout... 8 times a week. Give that volume to anyone who isn't really advance and guess what will happen? Yeah, that is called overtraining.
Croatian Warmaster You can easily overtrain your central nervous system and deloads are the key to making strength gains and beating plateaus.
Croatian Warmaster overtraining is a thing, it’s been proved by science
Croatian Warmaster may i ask what pros and cons does stomach vacuum bring? And when should one do it? Im kinda new
literally 1st
Last piece of advice on here is so on point...perfect form rows will never get you to the next level of strength on the exercise. You have to use momentum at the start of the movement or the strongest part of the movement will never get worked to it's full capability.
Started doing banded CGBP a few weeks ago, triceps are already seeing gains!
8:35
*That was the door*
lol liar
Lol @ scooby
hey alex, how do you know that all the cheat reps and stuff isnt bad for you in the long run?also what do you think of overcoming isometrics?thanks a lot
man help i have hip wider than waist and i hate it ,what should i do??
mon.chest and arms abs
tues legs abs
wed. back and abs
thursday shoulders abs
fri. chest legs and back abs
Saturday cycling abs
sun. rest
is this any good? i have no friends and have only been working out about a year and a half any input would be appreciated thanks
Needs more ab work
Micah Van What is your roid cycle?
Jacko Ludvich i dont do roids so i should cut back on the gym?
Revilo B noted thank you 😏🔫
Micah Van sunday: rest and abs
He needs to slow down a bit, struggle to understand him sometimes.
He is thinking about big black asses
Great tips, that's gonna help my training. I'm currently at the skeeeny phase and you can see my progress on my channel every few weeks.
What size bands would you recommend and how much would they cost?
jesusss speak slowly please!
Thanks for the raw honesty and to the point no bullshit content. Recommendations for neck training?
Yes see ua-cam.com/play/PL5l-7FUPUdfW_ni8oj57-RPcq80LNxI_N.html
Hey guys just a quick question, doing deadlift for reps/high volume kill my recovery since I can do around 150-160kg 1RM (it was 2 1/4 x BW at the time and that's the time where linear/minimalist novice stuff stopped to work) now I am at four plates but I can't go every workout with PR and must always switch between some dl variations to not kill myself. Do I need to work on that or is it just normal when weight gets heavy?
Time to hop on concurrent!
Alright then, I already bought NE but just to be sure, when the goal is biggest upper back and glutes, is DL really necessary or rack pull, hip thrust and lunges do a better job? I do bodybuilding and also modeling so I would like to keep my waist as small as possible. I can do seven plates BB hip thrust for reps already and got 3 reps on snatch grip rack pull above knee level with 7 plates too.
Really like this guy!
Very informative video - it's crazy how things have changed again full circle from circle jerking SS and beginner routines which by all means are great for their entry level design but people carry it out for way too long. I run Nsuns "531" with BBB Tier 2 (5*10 with 50-60% of my training max) and plenty of higher volume accessories, I look juicier but now am adding weight to my poverty bench which is still poverty but I've not stalled yet. As I'm typing my chest is tore up from doing 531 presses yesterday with only 18kg dumbbell bench 5*10 accessories afterwards!
Excited for the Video. Alex I have a general question how would someone go about maintaining trap and back size when going from focusing on rack pulls and shrugs to focusing on deadlift and rows? Im really curious
Great ideas Let me try these !!!!!!!! Thank you!!!!!!!!
hey alpha destiny can you comment an amazon link to the bands you are using or which you would recommend
A bit confused because when I look at these programs he has his website it is mainly sets of 4-6.... any explanation would help
Novice lifter here, currently on lineair program a la Greyskull LP. Mostly focussing on BP, OHP, DL, Bugarian Split Squat and weighted pull-ups. I do some core exercises and cardio on my days off and will sometimes add some extras if I have energy left at the end of a session. Finally made some gains when I started eating like a moron. Gained 16lbs in the last 5 months and all my lifts are still going up. I'll take the milking it for what it is and plateauing advice to heart ;p
is using bands a good idea for novice lifters? or should it be saved for intermediate and advanced lifters only?
Just curious, why do you hold your cell phone in your videos? Are you using it as a mic?
Where the fuck has this channel been all my life, great shit dude!