Your videos describe literally what everyone needs to know about strength and hypertrophy. So many people put out hours and hours of content but you boil it down to what is essentially everything someone needs to know. At the end of the day, those stuff is not that complicated. 👍
T I M E, stick to the same routine for years without getting injured, making small changes when needed (tendinitis etc) and you will get huge, but nobody plays the long game... maybe you will be someone who does, after a bad injury I've finally got a few months training back under my belt, never going to push my luck again, even if the gains are slow they never stop, in a couple years I'll be soooo much bigger and so will you reading this, just keep at it!
Honestly this is the reason I didn’t buy any programs because I’m not looking at how I will look in 12 weeks. I’m making a lifestyle change so just trying to make sure my routine is good and continue building. Stay healthy
@@user-he4ef9br7z yes that’s what I’m saying. I’m planning on building muscle over time. I’m not worried about being completely jacked in 3 months. I don’t care if it takes 3 years. I have made a lifestyle out of it. Also you would be surprised how misleading some programs are. They definitely talk about being jacked in 3 months time. I think many people subscribe to that actually and think about getting the prefect body before summer that type of thing.
"No one plays the long game" and isn't that the truth. All these young lads I know are all wanting to use roids, sarms or some other shit that they think will get them big yesterday when they have been training less than a year. I do my best to steer them off it but they see the likes of this Sam sulek fella and want to do what he does.
This is the exact kind of video I'm looking for. As a novice/intermediate level lifter, I needed this comprehensive yet not overly complicated framework of knowledge. Thanks, Alex!
Alex, you changed my life when it comes to fitness and mentality. Thank you man. This video is golden standard for anyone trying to get buff without digging themselves into ground. Superb video.
Template based on the video (remember its only a template, you can add or remove things at will) Upper: Horizontal press Vertical pull Vertical press Horizontal pull Pull/Push of choice (according to your goals/weaknesses) Bicep isolation Tricep isolation (Optional lateral raise) Lower: Squat pattern Hinge pattern (Optional squat pattern/unilateral work) Quad isolation Hamstring isolation (Optional calves, abs and neck) Everything 2-4 sets and RPE 7-10 Rep ranges: 4-8, 5-10, 8-12 Split: Upper Lower Rest Upper Lower Rest Rest I made this for me but feel free to use it if you want! NOTE: Some good examples of this template can be seen in alex's channel, just look up upper body workout and you'll see lots of them!
You don’t necessarily need to do hamstring isolation every lower body session if you are someone who experiences notorious hamstring doms (we all experience it but some of us more than others), I would say at least once per week do a leg curl but hinge twice per week… If I do stiff leg deadlifts like they do at Renaissance Periodization followed by even 2 sets of lying leg curls my legs will be sore for 3 days
as someone who was clinically obese, then dropped all that weight cutting for 2 years, going into my first ever "bulk" for real... I really needed this video. Thanks man!
Actually your knowledge is crazy AF. And physique and strenght too. I would love to see another video, like you did in the old days, with your favorite exercise x bodypart now that you introduced new variations + expander
The simple is going to take you to a good body! I do not care what anyone says! The big 5 is going to do the job. They are not overrated! They are still underrated. As a trainer, who owns a gym , works out at a few public gyms, I see a lot of people still prioritizing machines and BS new workouts! Focus on getting great with your technique, focus on getting strong, and you are going to be fine.
Recovering chronic program hopper here. This video is doing a great service and what many need to see/hear! Finally got it together and am following similar principles (aside from adding in Oly lift variants since I just love them and have athletic goals as well), and making the best progress of my life. Thank you for what you do and keep at it!!!
Hi Alex, I've been hooked on your channel, binge-watching all your videos. What do you think of my pull workout ? Here it is, 3 sets for each exercise: 1. Pull-ups 2. Wide ring rows (rings) 3. Chin-ups 4. Close grip rows (rings) 5. OH biceps curl 6. Incline biceps curl 7. Rear delt flys Excited to hear your thoughts !
Good video man! I feel like we forget the basics, always to extreme to either direction of extremes, whatever It is.. stimulus to fatigue, compounds vs Isolations, muscle bias, this vs that. Balance!
I really miss heavy lifting. But at 54, my right shoulder, elbows and knees were beginning to bother me, and my cardiologist finally told me to back off. I can still do moderately heavy lifts but not like I used to. Ive dropped about 20 pounds of thick muscle, but with switching to a more mediterranean way of eating, am way more cut than I've ever been. I'm still lingering in 235-40 pound range. Enjoy it while you can. Been watching for years.... good vid.
This is a really great video! You're great at teaching the basics to someone who may not know them, while at the same time keeping those who have been training for a while engaged, motivating us all at the same time!
I think going by total reps is slightly superior to regular double progression. It allows you to have an approximate rep range without being restricted by it and it ensures that you never sandbag any sets. Let's say you had a goal of 20 reps across 2 sets, the practical rep range would be something like 6-12 (provided you're going to failure) and reaching 20 could look a few different ways like 12,8 or 11,9. With normal double progression, by the time you reach the highest reps on the second set the first set would've been many reps from failure but with total reps both can be to failure. Once weight is increased from that 20 rep total the total reps would go down to maybe 13-15 again. To me it just feels more natural to count it this way, what do you think?
Thank you for this video. I can trust your insights and straight forward content. You're consistently honest and speak from personal experience while qualifying statements with facts. Appreciate you. Take care and best of luck in your future endeavors.
@@user-he4ef9br7zYes. He is natural so it indeed is. Not saying the enhanced athletes didn't work hard but the golden era of enhanced bodybuilding just led to blasting steroids to see how big you can get. This is about fitness, not compromising health.
This was honestly one of the best training videos I’ve ever seen! So much valuable info! Amazing content Alex, and amazing moustacho muchacho, lets go!
The shit said in this video is like 2 years worth of knowledge summed up in 25 min perfectly. WOW! Huge value in this video especially for intermediates.
Aye great to know that this guy is still making amazing content. Back in the day you used to get clowned pretty bad, but you definitely proved those guys wrong haha! Good stuff man. Keep it up.
Alex what's your opinion on manual labor or this thing called farmer strength. I've been working in a warehouse for the past 6 months and when i did overhead press this week in the gym i got 135lbs for 5 reps without doing overhead pressing for like 3-4 months. Before that i got 120lbs for some reps. I think the hard manual labor has made me a lot stronger.
If I heard you correctly, only 2 sets per compound. If so, that's what I've been doing and it's been great. Following you all, including gvs, there's clearly benefit form a bodybuilding perspective (ofc, my opinion/observation), to have more exercises in and possibly less volume per movement. Edit: finished the video. This is an absolute be-all-end-all video. You encapsulated everything anyone needs to know to have a productive muscle building approach. Well done.
I see you trying out that extreme ROM BTN press. Curious to hear your thoughts on it so far. I feel like you’re probably so much weaker at the very bottom of the lift that it might be better to train that quality in a separate lift and pick a regular BTN press to train the “regular” ROM that’s much stronger. Just some thoughts though
I like the touch on customizing your physique. I personally think smaller hamstrings makes your glutes look bigger, especially relevant for those who like a big booty at sub 12 percent bodyfat.
Hey Alex I just wanted to say thanks for your video about Skullcrushers, changing my grip has removed any elbow pain I was having before using a narrow grip
To keep my back training as balanced as possible. I have one day where i start with two horizontals pulls then two vertical pulls and the next day i start with two vertical pulls and then two horizontal pulls. I still get the stimulus for both upper back and lats but prioritize one of them of different days.
hey alex really love your content. i am planning to compete in triathlon ironman 70.3 along with strength training. will i be able to lift heavy weights and be be able to complete ironman 70.3 as well. also what are are your thoughts on this. what are your thoughts on combination of endurance as in terms of being able to complete triathlon events and strength?
Monday: AM: Heavy lower body PM: Sprint work (5x1km) Tuesday: AM: Heavy upper PM: swim drills or intervals Wednesday: AM: Turbo (sweet spot of your FTP) PM: Tempo run (threshold of heart rate) Thursday: AM: Volume swim Friday: AM: Full body (emphasis on pre-fatigue and accessories) PM: Liss run Saturday: AM or PM: Long zone 2 brick work Sunday: Rest
isolation excercises are considered better specificity, so why are compound movements still priority with building muscle? not trying to hate are disprove you. You are amongst the most informational "trainers" out there. Keep it up!
When it comes to building your body for muscle and strength, calisthenics isn't typically the go-to approach. It's better suited for showcasing your physical abilities and strengths, almost like a performance or demonstration. On the other hand, if your goal is to effectively build your body using your own weight as resistance, bodyweight training is the proper term and method. It follows the principles of progressive resistance training, where you incrementally increase the difficulty of exercises over time. Classic bodyweight exercises like push-ups, squats, and pull-ups are excellent for this purpose, helping you develop muscle and strength unless, of course, you're following a highly specialized and intense calisthenics routine.
Im a calisthenics guy but Because of you and Geoffrey I decided to start bulking, it's been a few months now and I never felt better, man. My reps, sets weight every thing is going up. I'm focusing more on lifting weights nowadays. Im not a big fan of the "do you even lift" look.
I recently added Reverse Grip bench press to my program, quite a humbling movement, I had to drop the weight on the bar 30 pounds to match reps with normal grip. But I'm enjoying it right now, and I think it will help optimize my chest for all around growth and strength, as compared to doing only straight bar.
I like this template because it’s simpler but normally the way I think about it is how much quality volume towards each muscle. I treat 2 sets of 0 RIR as slightly higher quality than say 1st-2 RIR, 2nd-1 RIR, 3rd 0. I’m basing that on performance drops. Tricky to judge how much volume conventional compounds are to secondary muscles but I stick with counting things as a half or partial set Goal is for everything to get at least 8 hard sets where that specific muscle and part of the muscle is as fresh as possible. I only do 3 sets 0 RIR if it’s an exercise I want to abuse due to limited variation/options
Can you also make a new video about lean bulking tips? I try to bulk lean (500 surplus) but its almost impossible to gain little weight per week. Its either no weight or too much weight. I am married so eating the same food daily is impossible. I do calc the macro's and protein exactly.
Your videos describe literally what everyone needs to know about strength and hypertrophy. So many people put out hours and hours of content but you boil it down to what is essentially everything someone needs to know. At the end of the day, those stuff is not that complicated. 👍
Much love Michael, this fitness journey is way less complicated than many make it out to be!
@@AlexLeonidasthank you for the information.... Can you please let us know where you bought the chest expander from ?
T I M E, stick to the same routine for years without getting injured, making small changes when needed (tendinitis etc) and you will get huge, but nobody plays the long game... maybe you will be someone who does, after a bad injury I've finally got a few months training back under my belt, never going to push my luck again, even if the gains are slow they never stop, in a couple years I'll be soooo much bigger and so will you reading this, just keep at it!
Yess for chalesthenics
Honestly this is the reason I didn’t buy any programs because I’m not looking at how I will look in 12 weeks. I’m making a lifestyle change so just trying to make sure my routine is good and continue building. Stay healthy
@@towithNicPrograms are more of a powerlifting thing. 12 weeks may add 100lbs to your 1rm but for noticeable hypertrophy you need way more time.
@@user-he4ef9br7z yes that’s what I’m saying. I’m planning on building muscle over time. I’m not worried about being completely jacked in 3 months. I don’t care if it takes 3 years. I have made a lifestyle out of it. Also you would be surprised how misleading some programs are. They definitely talk about being jacked in 3 months time. I think many people subscribe to that actually and think about getting the prefect body before summer that type of thing.
"No one plays the long game" and isn't that the truth. All these young lads I know are all wanting to use roids, sarms or some other shit that they think will get them big yesterday when they have been training less than a year. I do my best to steer them off it but they see the likes of this Sam sulek fella and want to do what he does.
Dude. I wish I had this video 3 years ago. So clear and helpful. Great stuff, thanks for this!
Tried to keep it as basic as possible, thanks man and hope it still helps.
One of the best videos you’ve ever made
Thank you brother, tried to keep it very simple!
Nice mustache
Movember let's goooooooo
@@AlexLeonidasI'm a firm believer that we joined the wrong side of WWII
Test your heartrate once during video filming 😂 you are always super passionate I bet it gets over 100.
@@AlexLeonidasgrow a nappa moustache! And get a scouter, perfect cosplay right now
@@sebastiansegovia1415 you and me both brotha
This is the exact kind of video I'm looking for. As a novice/intermediate level lifter, I needed this comprehensive yet not overly complicated framework of knowledge. Thanks, Alex!
Alex, you changed my life when it comes to fitness and mentality. Thank you man. This video is golden standard for anyone trying to get buff without digging themselves into ground. Superb video.
I'm honored brother, and thank you for the feedback!
This basic and straight to the point approach is absolute gold. The basics are timeless, thank you for showing!
Bringing the back in the day vibes with that style !
Back in 2016!
I genuinely hope this becomes your most viewed video to date! Awesome awesome info for 95% of your audience. Appreciate the guidance man.
Template based on the video (remember its only a template, you can add or remove things at will)
Upper:
Horizontal press
Vertical pull
Vertical press
Horizontal pull
Pull/Push of choice (according to your goals/weaknesses)
Bicep isolation
Tricep isolation
(Optional lateral raise)
Lower:
Squat pattern
Hinge pattern
(Optional squat pattern/unilateral work)
Quad isolation
Hamstring isolation
(Optional calves, abs and neck)
Everything 2-4 sets and RPE 7-10
Rep ranges: 4-8, 5-10, 8-12
Split: Upper Lower Rest Upper Lower Rest Rest
I made this for me but feel free to use it if you want!
NOTE: Some good examples of this template can be seen in alex's channel, just look up upper body workout and you'll see lots of them!
dont forget neck
> Optional lateral raise
Awww Hell nah. Lateral raise everyday.
And additional push/pull (horizontal or vertical) addressing goal/weakness@@travishowrish6805
You don’t necessarily need to do hamstring isolation every lower body session if you are someone who experiences notorious hamstring doms (we all experience it but some of us more than others), I would say at least once per week do a leg curl but hinge twice per week… If I do stiff leg deadlifts like they do at Renaissance Periodization followed by even 2 sets of lying leg curls my legs will be sore for 3 days
Also quad isolation could be a walking lunge or split squat, doesn’t have to be a sissy squat or leg extension
Bro looks like 20s strongman from circus
So the ones of the present?
Long live to Alex! Such an amazing source of inspiration for us naturals.
Alex got that circus strongman drip 💀💀🔥
😂😂💯
as someone who was clinically obese, then dropped all that weight cutting for 2 years, going into my first ever "bulk" for real... I really needed this video. Thanks man!
This truly feels like a “mic drop” video intended to piss off 90% of the fitness industry because homie is spittin’ straight facts!
Actually your knowledge is crazy AF. And physique and strenght too. I would love to see another video, like you did in the old days, with your favorite exercise x bodypart now that you introduced new variations + expander
The simple is going to take you to a good body! I do not care what anyone says! The big 5 is going to do the job. They are not overrated! They are still underrated.
As a trainer, who owns a gym , works out at a few public gyms, I see a lot of people still prioritizing machines and BS new workouts!
Focus on getting great with your technique, focus on getting strong, and you are going to be fine.
Recovering chronic program hopper here. This video is doing a great service and what many need to see/hear! Finally got it together and am following similar principles (aside from adding in Oly lift variants since I just love them and have athletic goals as well), and making the best progress of my life. Thank you for what you do and keep at it!!!
21:25 video from Alex always provide tonnes of value. You can listen 5 times and still gets new insights.
My third time watching this. It's the best, and it keeps me grounded when all the fitness world is so loud and crazy.
Hi Alex,
I've been hooked on your channel, binge-watching all your videos.
What do you think of my pull workout ?
Here it is, 3 sets for each exercise:
1. Pull-ups
2. Wide ring rows (rings)
3. Chin-ups
4. Close grip rows (rings)
5. OH biceps curl
6. Incline biceps curl
7. Rear delt flys
Excited to hear your thoughts !
wait...¿ where are leg exercices?
24 minute alex leonidas video?! hell yeah! imma go get some popcorn fr!
Yeahhhhhhhhhhhhhh
Alex preparing for his role as Bronson...
More like this, also would love a video about programming smaller muscle groups, abs, forearms, neck shit like that
16:44 personal prefference. Behind the back shoulder presses
Good video man! I feel like we forget the basics, always to extreme to either direction of extremes, whatever
It is.. stimulus to fatigue, compounds vs Isolations, muscle bias, this vs that.
Balance!
I really miss heavy lifting.
But at 54, my right shoulder, elbows and knees were beginning to bother me, and my cardiologist finally told me to back off.
I can still do moderately heavy lifts but not like I used to. Ive dropped about 20 pounds of thick muscle, but with switching to a more mediterranean way of eating, am way more cut than I've ever been.
I'm still lingering in 235-40 pound range.
Enjoy it while you can.
Been watching for years.... good vid.
Absolute gold. This one def goes in the library.
Everytime I feel demotivated and it gets harder to get myself into that gahdamn gym you upload gems like this!!!
You are really helping the fitness community to elevate themself to the next level. Great video ! 💪
This is a really great video! You're great at teaching the basics to someone who may not know them, while at the same time keeping those who have been training for a while engaged, motivating us all at the same time!
I think going by total reps is slightly superior to regular double progression. It allows you to have an approximate rep range without being restricted by it and it ensures that you never sandbag any sets.
Let's say you had a goal of 20 reps across 2 sets, the practical rep range would be something like 6-12 (provided you're going to failure) and reaching 20 could look a few different ways like 12,8 or 11,9. With normal double progression, by the time you reach the highest reps on the second set the first set would've been many reps from failure but with total reps both can be to failure.
Once weight is increased from that 20 rep total the total reps would go down to maybe 13-15 again. To me it just feels more natural to count it this way, what do you think?
Thank you for this video. I can trust your insights and straight forward content. You're consistently honest and speak from personal experience while qualifying statements with facts. Appreciate you. Take care and best of luck in your future endeavors.
So I noticed your fabulous moustache is on the same slope as your traps. This is peak aesthetics, absolute symmetry.
STEVE REEVES, has the GREATEST PHYSIQUE of ALL TIME! Even BEYOND Arnold Swartzeneger, Bob Paris, Frank Zane!!! PERIOD!
No.
@@user-he4ef9br7zYes. He is natural so it indeed is. Not saying the enhanced athletes didn't work hard but the golden era of enhanced bodybuilding just led to blasting steroids to see how big you can get. This is about fitness, not compromising health.
Great moustache bro! Movember continues!
This was honestly one of the best training videos I’ve ever seen! So much valuable info!
Amazing content Alex, and amazing moustacho muchacho, lets go!
A great video to present to that friend who wanna start working out.
Love seeing the bigger springs on the chest expander! 🦾
DO A VIDEO, HOW TO SETUP A HOME GYM, BUDGET ORIENTED AND WHAT ALL UR FUTURE PLANS.
This is such a valuable video. I love the core message. I think this is the kind of video that every beginner or even intermediate should watch.
Back with the italian style
This video was PERFECT alex! Please more! Could you do a video delving into the nitty gritties of VOLUME?
Charlie Bronson, is that you
The shit said in this video is like 2 years worth of knowledge summed up in 25 min perfectly. WOW! Huge value in this video especially for intermediates.
Aye great to know that this guy is still making amazing content. Back in the day you used to get clowned pretty bad, but you definitely proved those guys wrong haha!
Good stuff man. Keep it up.
16:33 bro was doing behind the back overhead presses 😳😳💀
This is your best video bro I’ve been following since like 2015
fantastic video, thank you so much!
Alex what's your opinion on manual labor or this thing called farmer strength. I've been working in a warehouse for the past 6 months and when i did overhead press this week in the gym i got 135lbs for 5 reps without doing overhead pressing for like 3-4 months. Before that i got 120lbs for some reps. I think the hard manual labor has made me a lot stronger.
Try unloading Drywall and plywood
@@spinge8026 sounds gay
I'm sooooo glad I found this. This vid is golden, it is a basic course! thank you so much!
Make one for nutrition and recovery too
He is rocking the mario look I love it😂
bros camera quality is so good
4:14 bros showing off the whole dayum bakery
i like your mitchell hooper disguise
😂😂😂
what an amazing clear and concise video. thank you so much for this 👑👑
Man you come far my G, I will never forget the rack pulls obsession xD
If I heard you correctly, only 2 sets per compound. If so, that's what I've been doing and it's been great. Following you all, including gvs, there's clearly benefit form a bodybuilding perspective (ofc, my opinion/observation), to have more exercises in and possibly less volume per movement.
Edit: finished the video. This is an absolute be-all-end-all video. You encapsulated everything anyone needs to know to have a productive muscle building approach. Well done.
Beautiful video with great info. Thanks Alex 💪
This was such a clear and concise video 👍 emphasis on consistency for newbies
for anyone
Loved this video wish I had watched something like this when starting out. Thanks for all your help👍
I see you trying out that extreme ROM BTN press. Curious to hear your thoughts on it so far.
I feel like you’re probably so much weaker at the very bottom of the lift that it might be better to train that quality in a separate lift and pick a regular BTN press to train the “regular” ROM that’s much stronger. Just some thoughts though
gay
Can something simple like the below work?
Monday (Push)
-Bench press
-OHP
-Lateral raises
Tuesday (Legs)
-Squats
-Deadlifts
-Shrugs
Wednesday (Pull)
-Lat pulldowns
-Bent over rows
-Bicep curls
Friday (Full)
-Squats
-Incline bench press
-Single arm rows
-Upright rows
I like the touch on customizing your physique. I personally think smaller hamstrings makes your glutes look bigger, especially relevant for those who like a big booty at sub 12 percent bodyfat.
the point about RPE using 3-5 sets was an eye opener thank you alex you're a great inspiration for me
Outstanding video, straight to the point, it will certainly benefit a massive amount of people, thank you for that 💎
One of your best recent videos 🏆
Amazing video, learned so much!!!
Incredible video, Alex!!
Very good video and essentially how I train these days, albeit usually upper/lower split with added neck and calf exercises
Solid clip. Zercher harness looks badass too
Stable yet way harder than normal front squats!
Looking huge bro. Can you make more videos on prisoner workouts for gaining mass and strength? Would love to see those big bro
wow! one of your best vids if not the best vid you've posted! Thanks a lot for tis very valuable information, Very well explained.
You are the man Alex, Natural Beast, you can change the world man
Hey Alex I just wanted to say thanks for your video about Skullcrushers, changing my grip has removed any elbow pain I was having before using a narrow grip
You look more Bald Omni Man than Bald Omni Man himself
You going back to your shaved head and moustache look really emphasizes how much muscle you've built
Takes me back brother, thank you!
To keep my back training as balanced as possible. I have one day where i start with two horizontals pulls then two vertical pulls and the next day i start with two vertical pulls and then two horizontal pulls. I still get the stimulus for both upper back and lats but prioritize one of them of different days.
cannot wait for a new ebook/program with all these new philosophies applied
Can you make a video on the torso and limbs split?
I just watched Peter Katcherians video on it but I’d love your opinion on it
Never tried it so no. Peter's videos have all the information you need.
This is one of your best videos to date!
hey alex really love your content. i am planning to compete in triathlon ironman 70.3 along with strength training. will i be able to lift heavy weights and be be able to complete ironman 70.3 as well. also what are are your thoughts on this. what are your thoughts on combination of endurance as in terms of being able to complete triathlon events and strength?
Monday:
AM: Heavy lower body
PM: Sprint work (5x1km)
Tuesday:
AM: Heavy upper
PM: swim drills or intervals
Wednesday:
AM: Turbo (sweet spot of your FTP)
PM: Tempo run (threshold of heart rate)
Thursday:
AM: Volume swim
Friday:
AM: Full body (emphasis on pre-fatigue and accessories)
PM: Liss run
Saturday:
AM or PM: Long zone 2 brick work
Sunday: Rest
isolation excercises are considered better specificity, so why are compound movements still priority with building muscle? not trying to hate are disprove you. You are amongst the most informational "trainers" out there. Keep it up!
One of the coolest things about natty life is people look different based on individual training preferences styles and body part strengths
Armwrestler:
2 Sets Reverse Curls
2 Sets Pronation Curls
2 Sets Supination Curls
2 Sets Wrist Curls
2 Sets Reverse Wrist Curls
2 Sets Radial Deviation
2 Sets Ulnar Deviation
OK, those 14 isolation sets take care of 1 out of 3 days a week for forearm alone.
When it comes to building your body for muscle and strength, calisthenics isn't typically the go-to approach. It's better suited for showcasing your physical abilities and strengths, almost like a performance or demonstration.
On the other hand, if your goal is to effectively build your body using your own weight as resistance, bodyweight training is the proper term and method. It follows the principles of progressive resistance training, where you incrementally increase the difficulty of exercises over time. Classic bodyweight exercises like push-ups, squats, and pull-ups are excellent for this purpose, helping you develop muscle and strength unless, of course, you're following a highly specialized and intense calisthenics routine.
Im a calisthenics guy but Because of you and Geoffrey I decided to start bulking, it's been a few months now and I never felt better, man. My reps, sets weight every thing is going up. I'm focusing more on lifting weights nowadays. Im not a big fan of the "do you even lift" look.
I recently added Reverse Grip bench press to my program, quite a humbling movement, I had to drop the weight on the bar 30 pounds to match reps with normal grip. But I'm enjoying it right now, and I think it will help optimize my chest for all around growth and strength, as compared to doing only straight bar.
Wow man what a video the editing the knowledge no BS thanks alex
Gold info!Thank you brother!
Same goal but much clearer than Jeff nippard's last video. Well done
I like this template because it’s simpler but normally the way I think about it is how much quality volume towards each muscle. I treat 2 sets of 0 RIR as slightly higher quality than say 1st-2 RIR, 2nd-1 RIR, 3rd 0. I’m basing that on performance drops. Tricky to judge how much volume conventional compounds are to secondary muscles but I stick with counting things as a half or partial set
Goal is for everything to get at least 8 hard sets where that specific muscle and part of the muscle is as fresh as possible. I only do 3 sets 0 RIR if it’s an exercise I want to abuse due to limited variation/options
Behind the back pull ups are looking neat
homie is looking like bald omni man lol
Can you also make a new video about lean bulking tips? I try to bulk lean (500 surplus) but its almost impossible to gain little weight per week. Its either no weight or too much weight.
I am married so eating the same food daily is impossible. I do calc the macro's and protein exactly.
age height weight ? hunk ❤
I'm happy alpha destiny stayed as a natural one of the reasons I gave up on getting a cycle going
Thank you! I need some motivation potion :)