That's how a lot of the old school pro bodybuilders did it. Pre exhaust the muscles first with isolation moves then get the max benefits on the compound movements after with lighter weights. Builds quality muscle with a lower injury risk. Ronnie Coleman preferred to just lift heavy and got injured in the end as a result.
Marcus Taylor Ronnie Coleman got injured since he had too much muscle for his frame from gear abuse . By pre exhausting you may sacrifice form on compound exercises due to fatigue so I wouldn’t say it’s better .
Marcus Taylor Ronnie Coleman is fucked up cause he would lift like the day after a back surgery and shit like that. It’s usually not the heavy lifting that fucks people up long term, it’s being stupid and lifting when they shouldn’t.
This is my favourite training channel.I have been a follower for at least 3 years.It is evolving all the time getting better all the time.Keep up the great work, Alex!
BTW I also do band leg curls and abs (usually calisthenics) every workout, and the GPP is 2-4x a week with daily rebounding. And if I'm training at the gym I will use the reverse hyper and sometimes GHR. Cheers!
Whenever I try to deadlift, I notice that my overall strength tanks for up to a week after. As well, I can't seem to keep my back straight and at minimum the upper back rounds. I'm 6'4, so I guess that makes sense. How can I incorporate deadlifts into my exercise regimen without getting injured or having my other lifts suffer? What exercises can I do to work specifically on strengthening my SI joint area and lower back so that there's no rounding under load?
Adding good mornings into my routine was the best decision I've made. I used to think it's a silly looking exercise and has no value, but really does get you thick and blow up your hamstrings! Great video man!
Deadlift strength rarely goes away. The deadlift especially just stays there. I’m also not as strong as you, but I did a similar thing and my strength came back in 3 weeks after a 3 month lay off.
Max Sewell I legit did nothing but run 40+ miles a week and a little calisthenics for a year and within a month of doing CrossFit, I was back to squatting 315 for reps.
@@BreadRZ_ You probably just needed that rest and recovery. Same thing happened to me with bench-press. Took about a month off and came back stronger, hitting a pR.
Bro, you are on another level, much of things you are saying i cant even understand, but watching you staying natural and becoming stronger i always get motivation
AlphaDestiny yes I work physical labor job which requires tons of legs and lower back so I’ve been doing exercises that have good stimulus to fatigue ratio as well !!
I underestimated this guy. I actually really enjoy these videos. In fact he's up there with Jeff Nippard and athlean-x. I know they are all different types of videos.
I've found Athlean X especially focused on structural integrity, joint health & sports specific movement patterns, arguably to some detriment to getting big and strong optimally, and Jeff has put himself in the situation where he needs to keep changing and over-complicating stuff to keep selling programs. They're still good channels don't get me wrong.
@@bobjenkins4925 jeff doesnt care about those things. Hes putting his type of content out there, you can find other content in other places but when you watch athlean x you want athlean x content
Keep growing Alex. 3-4 years ago you jerked weighted all over the commercial gym and seemed angry a lot, but now you don’t ego lift at all and you give great advice.
I used to not be a big fan but loving your channel lately. I don’t know if you realize it but here in 2020 you are literally teaching and training the exact same way as Jason Blaha. I used to not like his channel either but they have both came around and our now my favorites. Good job! Hoping it keeps growing.
Bro, the SSB is great for lunges and anything that you otherwise would find hard or dangerous to do with a zercher or on the back. Hell, you can do SSB without your hands.
Yes! I trained hard religiously for 10 years straight (RDL, FRONT SQUAT, FARMERS CARRIES, STANDING MILITARY PRESS, T BAR AND BB ROWS, WALKING LUNGES ETC) I had 7 years off! I've been back to the gym for 8 months now and my strength gains are FAST! I'm almost back to how strong I was at my peak! My bench press is lagging but everything else is great!
Muscle memory: (n); when you dump your girlfriend and she reappears later in life and both of you try to make it work and it does even better than before!
funny how Blaha trains the same as you now, hes actually trying to act like you got it from him at this point. good to see you back doing squats and deadlifts, im sure it will boost ur channel growth alot
@@justinmontagne6543 he completely demolished this style of training 1 year ago. and now hes running something very similar. i think its cute ur defending a delusional hypocrite
I am now running a version of concurrent periodization heavily inspired by you for a few month and I must say I am making the gains of my life :D Thanks a lot alex!
@@1baby Sure! I train 4 days a week, Monday, Tuesday, Thursday and Friday. Each day 1 variation of a major lift for Intensity and 1 variation of a major Lift for volume. Monday is Bench 5x5@85% and OHP 5x12@70, Tuesday is Squat 3x5@85 and DL 2x8@80, Thursday is OHP 5x5@85 and Bench 5x12@70 and Friday is DL 1x5@85 and Squat 3x8@80. I have 4 variations each that I rotate weekly. The volume work is 1 week ahead. For DL: Conventional, Banded, Deficit and Sumo, for Squat: Lowbar, Banded, Paused, Boxed, for Bench: Regular, Incline, Paused and Pin and for OHP: Regular, banded, Pushpress and Pin. I also do rotating biceps and triceps isolation as I have a weakness there. And each day is some pull-up variation. The variations are chosen to attack my weakpoints!
Flau1990 Nice program, are you a novice lifter or intermediate? Could you give an example as to progress you've made following this sort of programming?
@@naturalstrength8393 I think I am an intermediate, but its hard to tell. Normally I strick to a monthly increment of 5kg but today, after 2 cycles of Concurrent I tested my Deadlift and ended up with a 1x5 25 kg above what I was supposed to do and pulled a max of close to five plates after. And before that I was on a looong plateau xD
I'm happy that I guess good mornings and lunges. The belt squat was a nice kick never thiught of using plyo boxes and dip belt for home-made machine. Your right Alex I haven't gone to comercialy gym for 2yrs but I got home gym with only 315lbs. Got my good morning of 180lbs for 3x10 for volumes or I do ramping sets up to 225. Always add band ones and hanging with weight to decompress the spine at the end.
right away that's good news i skipped legs for the most part just barely any work to somewhat maintain I wanted to focus on upper body in 2019 now I am starting to do legs a bit again so that's good news the strength will come back.
Hey Alex , I love the idea of increasing the deadlift by essentially doing less deadlifts. My question is, how often with a routine like this would you actually “test” your improvement using the conventional deadlift?
Hi Alex, I am thinking more and more about stimulus to fatigue ratio (S/F-Ratio if you like, I called it effectiveness to exhaustion Ratio but who gives a s**t). Could you elaborate on movements where the concept is usefull (obviously it is less important for curls than for squats) and which alternatives have a "better" S/F-Ratio for those lifts? I am talking about recreational lifters and not sport specific training. thanks and keep up the good work
DBD Nick personally i switch up between volume days and heavy days (where I train like a powerlifters for sets of 3) bc a combo of building muscle and training the central nervous system helps my overall strength shoot up. And constantly try to apply progressive overload (increasing by a couple of reps or small increases of weight) so you can constantly challenge yourself.
DBD Nick for squat, try different positions (such as low bar or change up feet/leg stance), get a stronger belt (a lever 10mm belt helped get rid of my back pain) and change up the rep scheme like aim for 225 for sets of 3 and 155lbs for sets of 8 - 10 (Those weights were just an estimate but you get the idea lol)
DBD Nick for deadlifts, get the 10mm belt, aim for sets of 3, and time out atleast 4-5 minutes before you go again. Make sure your back isn’t bending too
How does your straight bar good mornings strength compare to these done with an SSB? I was repping 225 for 12 on them with a barbell but the first time I loaded my SSB I couldn't even get 135. The movement feels completely different. I rebuilt to 185 for 12 but it feels much more challenging (while also being much more comfortable and natural strangely) with the safety squat bar.
I don't notice a huge difference weight-wise but the SSB is definitely harder. I also feel it's a smoother movement pattern and I can get a bit deeper. Feels fantastic!
@@AlexLeonidas It's a game changer for me. I remember you getting hurt doing good mornings a long time ago so it's good to hear that the movement treats you well now. I really enjoy following your training, thanks for the videos Alex
Difference between good mornings no stiff leg deadlifts? I find it goes the same muscles, but it’s a lot easier to hold the bar opposed to having the weight on your back
Hey Alex, I bought your NE program a few years ago and still own your previous version; I was hoping to receive an updated version, if I send you my receipt would you be willing to send me the updated one? To be honest, I have been emailing you for a while concerning this so I hope this reaches you, bro.
Andy Baker (Co-Author of Practical Programming) agrees that squats, good mornings, chins, and the occasional max effort pull are all that's really needed to continue building a big deadlift.
This totally makes sense, my main legs exercise has been a box squat variation recently and I was surprised that my deadlift was going up at the same time.
my deadlift was around 415 before i took a break from it. Since I do exclusively lunges + reverse hypers + lower back extensions in every work out. I'm pretty sure when i'll retry it's going to go back up
@Cringe Lord Well I didn't do any deads since beginning of covid because gyms are closed in my country. The only thing I can do at home atm is high volume bent over rows, pull ups and lunges. Pretty sure my DL strenght went down
Dude, thank you so fucking much! I've been having issues with leg day, I get tired before any muscle failure. Those elevated belt squats are fucking amazing! Put 65kgs on a dbell and belted it up, hit 30 reps before failure, but I could hit failure. I always get tired... These are my new go to on leg day
Awesome stuff been trying work on mine as well added in some reverse hypers, and some barbell zercher lunges will add some good mornings in. If people don't have setup for that wide box squat they can use alternating wide stance barbell jefferson dont gotta go all the way down just keep it light.
How do I increase my bench is there a specific strategy besides 'just bench more frequently' What's Best rep range sets per workout? should i do one day heavy one day light or what? I'm 16 yr old weighing 58 kg do u think I can get my bench press to about 80 or 90 kg in 6 months going to gym 3 or 4 times per week my current max is 70 kg I think for 2 reps My training experience is just over a year with upper body focus full body workouts The lightest weights are only 2.5 kgs per side so I cant just add 5 pounds(2 or 2.5 kg) per workout I can only add 5 kilos which is like 10 pounds for all those people that say I must just add weight each week
@@hithere1036 focus on progressing with training volume, at first more sets (which is the easiest) weekly, then more reps, and finally you could add some weight. If you progress enough with reps and sets, you can increase 5kg...it just takes a little more time.
I need more experience with it, but based off my current knowledge I'd say it's a valuable accessory that will get you bigger while providing carryover. Leg press is good for bodybuilding but there are more efficient movements IMO
@@justamustachewithoutaguy9370 i disagree, for volume work leg press is really good, high volume squats if you also do stenght squat work AND deadlift is really taxing, lp might be a good accessory for hypertrophy, dont be so black and white
What do you think of this: Wedensday “bb Day” fullbody with reps from 8-12. Saturday: intensity Day Sunday: volume Day High reps short rest intervals. Will it be too hard to recover on sunday. I can only workout these days
Super Pulseadas Armwrestling ! Search for iastm method, a physical therapy modality that helps with that issue. A good and experienced practitioner could really help you with that.
Super Pulseadas Armwrestling ! You are most welcome and all the best! I would like to reiterate albeit I am a stranger in internet that I have used it numerous times with success for my self, objectively now the principle behind it is causing again microtrauma to the soft tissue so the body repairs it again but in a proper way, which would involve if ur physio is knowledgeable in therapeutic exercise some stretching and proper strengthening too.
I keep referring to this video and it seems like lunges and good mornings added to my program is starting to pay off . Weighs are starting to feel easier . It's been a month so we will see where we are at once I progress more on lunges and good mornings
@Adolfo I kinda lost track due to extensive gym closures due to covid . I didnt train mid March to end of June . Then I rebuilt a bit till mid September then gyms closed again until now .
Jeffrey Mao I have followed many guides on how to deadlift and my back is never neutral at the bottom, although certain setup methods result in less rounding than others. It becomes neutral soon after leaving the floor.
Wtf 15 min ago I thought about starting deadlifting again after my spinal and hamstring injury, you read my mind ^^ I had a 120 kg x2/3 conventional with straps, when do you think I will reach it again?
Hey Alex you mentioned some books that influenced your training. Which 3 books would you consider essential for weight training for hypotrophy and proper form . Thanks really appreciate your content .
So would you recommend this routine for someone who is looking to build up their deadlift for the first time? Currently doing alot of back squats and RDL's, but feel like ive hit a bit of a plateau, plus doing both alot can be pretty fatiguing
Hey Alex I don't have GHR machine at my gym. But we do have benches and boxes. Can you explain how to use them to perform reverse hypers or GHR? Thanks
Would you not say your program lacks speficity, the sumo deadlift is still a technical movement and the more often you train it e.g. speed work, the more you’ll be able to lift as you can better control the weight rather than relying on brute force
Excited to see your progress with this! Have you ever considered making a video on stretching? Would be pretty helpful especially given how taxing DLs are...
I've made some basic videos but people don't seem to be interested in that type of content. That said I think Athlean-X is a great resource for this, or me just going over simple concepts in the training segments. I don't plan on making crazy stretching videos atm.
Hey man, do you always do your gm’s high bar? Ever run into issues with it or do you think it’s irrelevant given that the weights are gonna be too light for that to be an issue
Hey alex! I got a very very important question: What are your best tips on how not to tear anything (pecs, triceps) while benchin heavy? Cuz I love doing max reps every bench session😇 Thanks!
Haven't watched alpha in awhile and the man's speech has reached lvl 100
He talks concise and straight to the point. It's very refreshing
Yo thanks man
This guy is a beast. He trains just like Jason blaha
I'm really liking the "get more out of less weights" mentality. Cheers
That's how a lot of the old school pro bodybuilders did it. Pre exhaust the muscles first with isolation moves then get the max benefits on the compound movements after with lighter weights. Builds quality muscle with a lower injury risk.
Ronnie Coleman preferred to just lift heavy and got injured in the end as a result.
Marcus Taylor noones talking about pre exhaust bro
Marcus Taylor Ronnie Coleman got injured since he had too much muscle for his frame from gear abuse . By pre exhausting you may sacrifice form on compound exercises due to fatigue so I wouldn’t say it’s better .
Marcus Taylor Ronnie Coleman is fucked up cause he would lift like the day after a back surgery and shit like that. It’s usually not the heavy lifting that fucks people up long term, it’s being stupid and lifting when they shouldn’t.
Matt C agreed
As a Personal Trainer and a Powerlifter your content is way over 9000! Keep up the phenomenal work. Stay 💪
Preciate that brother!
Love the 9000 joke!!
This is my favourite training channel.I have been a follower for at least 3 years.It is evolving all the time getting better all the time.Keep up the great work, Alex!
Hope this video answered most of your questions about my deadlift programming. If you have more, post down below!
BTW I also do band leg curls and abs (usually calisthenics) every workout, and the GPP is 2-4x a week with daily rebounding. And if I'm training at the gym I will use the reverse hyper and sometimes GHR. Cheers!
how long after you uploaded a video do you read the comments?
Whenever I try to deadlift, I notice that my overall strength tanks for up to a week after. As well, I can't seem to keep my back straight and at minimum the upper back rounds. I'm 6'4, so I guess that makes sense. How can I incorporate deadlifts into my exercise regimen without getting injured or having my other lifts suffer? What exercises can I do to work specifically on strengthening my SI joint area and lower back so that there's no rounding under load?
AlphaDestiny do you like cable wodochoppers for abs /obliques ?!
@@Katzophant apparently not even a hour dude. lol
Alex I hit a 100kg strict ohp (video on my channel) and I started with your novice program 2 years ago. Thanks for setting me off on the right path!
Dude you are an ultimate badass!! Proud of you 👊 💪
@@AlexLeonidas likewise brother!! 💪
Nice work man, what does your training look like now?
@@kappakd atm (Monday - heavy upper, Tuesday- heavy lower, Wednesday - rest, Thursday - dynamic upper, Friday (AM session) - dynamic lower, Friday (PM session) - abs and arms/cardiovascular HIIT, Saturday and Sunday - rest) 👍
@@DefHobbz wdym by dynamic
Adding good mornings into my routine was the best decision I've made. I used to think it's a silly looking exercise and has no value, but really does get you thick and blow up your hamstrings! Great video man!
I prefer rdls same shit but with more Upper back
@@SBKiller-zd4ve nah it's not the same. At all. Good mornings hit your hamstrings a lot more, with less back lower back fatigue
@@SBKiller-zd4ve I still have yet to try those, I will eventually though heard they're great!
@@thegreatguy3829 Yea exactly
But you can load more one RDL ?
Shouldn't that be better for functioning Hamstring hypertrophy like
a compound movement like OHP for Delts
Deadlift strength rarely goes away. The deadlift especially just stays there. I’m also not as strong as you, but I did a similar thing and my strength came back in 3 weeks after a 3 month lay off.
Max Sewell can corroborate. Go thru periods of avoiding DLs then come back and after 2-3 weeks back to at least 405
About a year ago I took a whole month off the gym and my first workout back I deadlifted and hit a 20lb PR of 455, so weird haha
Max Sewell I legit did nothing but run 40+ miles a week and a little calisthenics for a year and within a month of doing CrossFit, I was back to squatting 315 for reps.
Squat is the totally opposite lol
@@BreadRZ_ You probably just needed that rest and recovery. Same thing happened to me with bench-press. Took about a month off and came back stronger, hitting a pR.
Bro, you are on another level, much of things you are saying i cant even understand, but watching you staying natural and becoming stronger i always get motivation
Finally back to lower body ! Good shit !
Feels great to be back at it!
AlphaDestiny yes I work physical labor job which requires tons of legs and lower back so I’ve been doing exercises that have good stimulus to fatigue ratio as well !!
Best fitness channel on UA-cam
I underestimated this guy. I actually really enjoy these videos. In fact he's up there with Jeff Nippard and athlean-x. I know they are all different types of videos.
Hey I appreciate that Jonathan, glad you're enjoying the videos.
I've found Athlean X especially focused on structural integrity, joint health & sports specific movement patterns, arguably to some detriment to getting big and strong optimally, and Jeff has put himself in the situation where he needs to keep changing and over-complicating stuff to keep selling programs. They're still good channels don't get me wrong.
@@bobjenkins4925 jeff doesnt care about those things. Hes putting his type of content out there, you can find other content in other places but when you watch athlean x you want athlean x content
concurrent periodization is the fucking shit bro
Keep growing Alex. 3-4 years ago you jerked weighted all over the commercial gym and seemed angry a lot, but now you don’t ego lift at all and you give great advice.
I used to not be a big fan but loving your channel lately.
I don’t know if you realize it but here in 2020 you are literally teaching and training the exact same way as Jason Blaha.
I used to not like his channel either but they have both came around and our now my favorites. Good job! Hoping it keeps growing.
Bro, the SSB is great for lunges and anything that you otherwise would find hard or dangerous to do with a zercher or on the back. Hell, you can do SSB without your hands.
Yes! I trained hard religiously for 10 years straight (RDL, FRONT SQUAT, FARMERS CARRIES, STANDING MILITARY PRESS, T BAR AND BB ROWS, WALKING LUNGES ETC)
I had 7 years off! I've been back to the gym for 8 months now and my strength gains are FAST!
I'm almost back to how strong I was at my peak! My bench press is lagging but everything else is great!
What about now? Any lifetime PRs?
Once alex builds his lower body all you guys are finished
Thanks for the great content man. Love the focus on stimulus to fatigue, I think that's really smart and I learnt a lot from that.
Muscle Memory - A GYM BRO'S BFF
Muscle memory: (n); when you dump your girlfriend and she reappears later in life and both of you try to make it work and it does even better than before!
funny how Blaha trains the same as you now, hes actually trying to act like you got it from him at this point. good to see you back doing squats and deadlifts, im sure it will boost ur channel growth alot
Dont mention his name here
That's cute you think Jason copied Alex when Jason has been doing this for much longer
@@justinmontagne6543 who cares
@@justinmontagne6543 he completely demolished this style of training 1 year ago. and now hes running something very similar. i think its cute ur defending a delusional hypocrite
@@justinmontagne6543 what world do you live in? Jason absolutely slated this type of training routine years back.
I am now running a version of concurrent periodization heavily inspired by you for a few month and I must say I am making the gains of my life :D Thanks a lot alex!
Do you have a template you could share? I'd love to see what you're training like atm as I'm looking to make the switch in the next few months.
@@1baby Sure! I train 4 days a week, Monday, Tuesday, Thursday and Friday. Each day 1 variation of a major lift for Intensity and 1 variation of a major Lift for volume. Monday is Bench 5x5@85% and OHP 5x12@70, Tuesday is Squat 3x5@85 and DL 2x8@80, Thursday is OHP 5x5@85 and Bench 5x12@70 and Friday is DL 1x5@85 and Squat 3x8@80. I have 4 variations each that I rotate weekly. The volume work is 1 week ahead. For DL: Conventional, Banded, Deficit and Sumo, for Squat: Lowbar, Banded, Paused, Boxed, for Bench: Regular, Incline, Paused and Pin and for OHP: Regular, banded, Pushpress and Pin. I also do rotating biceps and triceps isolation as I have a weakness there. And each day is some pull-up variation. The variations are chosen to attack my weakpoints!
Flau1990 Nice program, are you a novice lifter or intermediate? Could you give an example as to progress you've made following this sort of programming?
@@naturalstrength8393 I think I am an intermediate, but its hard to tell. Normally I strick to a monthly increment of 5kg but today, after 2 cycles of Concurrent I tested my Deadlift and ended up with a 1x5 25 kg above what I was supposed to do and pulled a max of close to five plates after. And before that I was on a looong plateau xD
Flau1990 Nice, that's very good.
I'm happy that I guess good mornings and lunges. The belt squat was a nice kick never thiught of using plyo boxes and dip belt for home-made machine.
Your right Alex I haven't gone to comercialy gym for 2yrs but I got home gym with only 315lbs.
Got my good morning of 180lbs for 3x10 for volumes or I do ramping sets up to 225. Always add band ones and hanging with weight to decompress the spine at the end.
Keep going with the detailed video's ! It helps us alot.
Fr though have been doing minimal deadlift work and have been doing high volume good mornings and my deadlift shot up +20lbs in four weeks
Saw title: *liked*
My favorite exercise deadlift !!
I have very long arms that’s why
Leg has long arms. Dam you crazy Leg
right away that's good news i skipped legs for the most part just barely any work to somewhat maintain I wanted to focus on upper body in 2019 now I am starting to do legs a bit again so that's good news the strength will come back.
You should have mentioned your 700 lb trap bar deadlift at the start. That was your hypest deadlift. You maxed out the bar!!!
Hey Alex , I love the idea of increasing the deadlift by essentially doing less deadlifts. My question is, how often with a routine like this would you actually “test” your improvement using the conventional deadlift?
Been getting my gains back Alex, currently weighing 2010lbs.
2010lbs damn😳 how long you been bulking?
@@niclasmartinsen9611 6 months now.
@@niclasmartinsen9611 210lb bro my bad, not that big, lol.
@@Anton_Pietro anything over 200lb is big mate
I am 170 at 5’7
I love good mornings. A little awkward at first, but once you get the form then they're amazing
Will you consider doing a full powerlifting meet now that your lower body strength is going up?
I don't really care about powerlifting but you never know what's possible.
Would love to see AD do a full meet.
Great video Alex!
Le France te salue 🇫🇷
Hi Alex, I am thinking more and more about stimulus to fatigue ratio (S/F-Ratio if you like, I called it effectiveness to exhaustion Ratio but who gives a s**t).
Could you elaborate on movements where the concept is usefull (obviously it is less important for curls than for squats) and which alternatives have a "better" S/F-Ratio for those lifts?
I am talking about recreational lifters and not sport specific training.
thanks and keep up the good work
Fabian Huber .
What reps do you recommend on belt squat for strength ?
Train legs and lower back = stronger deadlifts
(Although I feel like weighted pull ups has carryover to my deads)
Angel Osorio you have any tips for a teen to get a stronger squats and deadlift? (185 for both)
DBD Nick personally i switch up between volume days and heavy days (where I train like a powerlifters for sets of 3) bc a combo of building muscle and training the central nervous system helps my overall strength shoot up.
And constantly try to apply progressive overload (increasing by a couple of reps or small increases of weight) so you can constantly challenge yourself.
Angel Osorio I’m doing progressive overload but I seem to stall at around 200 for 4x5 or my lower back gives out any tips ?
DBD Nick for squat, try different positions (such as low bar or change up feet/leg stance), get a stronger belt (a lever 10mm belt helped get rid of my back pain) and change up the rep scheme like aim for 225 for sets of 3 and 155lbs for sets of 8 - 10
(Those weights were just an estimate but you get the idea lol)
DBD Nick for deadlifts, get the 10mm belt, aim for sets of 3, and time out atleast 4-5 minutes before you go again. Make sure your back isn’t bending too
How does your straight bar good mornings strength compare to these done with an SSB? I was repping 225 for 12 on them with a barbell but the first time I loaded my SSB I couldn't even get 135. The movement feels completely different. I rebuilt to 185 for 12 but it feels much more challenging (while also being much more comfortable and natural strangely) with the safety squat bar.
I don't notice a huge difference weight-wise but the SSB is definitely harder. I also feel it's a smoother movement pattern and I can get a bit deeper. Feels fantastic!
@@AlexLeonidas It's a game changer for me. I remember you getting hurt doing good mornings a long time ago so it's good to hear that the movement treats you well now. I really enjoy following your training, thanks for the videos Alex
3:30 Also known as teabagging.
Difference between good mornings no stiff leg deadlifts? I find it goes the same muscles, but it’s a lot easier to hold the bar opposed to having the weight on your back
Oh I'm excited to where this is going to go
Hey Alex, I bought your NE program a few years ago and still own your previous version; I was hoping to receive an updated version, if I send you my receipt would you be willing to send me the updated one? To be honest, I have been emailing you for a while concerning this so I hope this reaches you, bro.
You rock.
Been so lazy. Needed this.
Andy Baker (Co-Author of Practical Programming) agrees that squats, good mornings, chins, and the occasional max effort pull are all that's really needed to continue building a big deadlift.
Awesome to hear man!
Belt squats are amazing. I hook a dipping belt up to a landmine press setup and do them like that
What is mens periodalization?
Your videos are great and very humble def the best
This totally makes sense, my main legs exercise has been a box squat variation recently and I was surprised that my deadlift was going up at the same time.
Awesome that you're benefiting from it Michal!
Strong Louie Simmons influence. I like it, respect bro👍
my deadlift was around 415 before i took a break from it. Since I do exclusively lunges + reverse hypers + lower back extensions in every work out. I'm pretty sure when i'll retry it's going to go back up
@Cringe Lord Well I didn't do any deads since beginning of covid because gyms are closed in my country. The only thing I can do at home atm is high volume bent over rows, pull ups and lunges. Pretty sure my DL strenght went down
Dude, thank you so fucking much! I've been having issues with leg day, I get tired before any muscle failure. Those elevated belt squats are fucking amazing! Put 65kgs on a dbell and belted it up, hit 30 reps before failure, but I could hit failure. I always get tired... These are my new go to on leg day
I went numb today while deadlifting I have great form now I am just scared to deadlift
Awesome stuff been trying work on mine as well added in some reverse hypers, and some barbell zercher lunges will add some good mornings in. If people don't have setup for that wide box squat they can use alternating wide stance barbell jefferson dont gotta go all the way down just keep it light.
What type of person does a sumo deadlift Vs a conventional deadlift? 6'2 with a 6'6 wingspan and long legs
Alex is there different between good morning and RDL?
« I know my man’s a lifter but he’s ain’t no west coast lifter » nate diaz
I do periodic max effort work and lots of high volume low rep variation work like snatch grip for my deads.
Hello Alex!
What do you think benefits lowbar squat the most. Sumo deadlift or conventional deadlift?
Great content btw!
Louis Simmons vibes from this program, I always knew the deadlift was coming back 💯
What are your numbers? 350 bench, 650 deadlift and what kind of squat you got? At 165 right?
Hey man how much was ur whole home gym set up including all weights belts etc?
Really want to get set up for belt squats! Where did you get the blocks and how much$?
amzn.to/2Oioqor
and loading pin from Ironmind
What are some good accessories to build the bench??????
watch ua-cam.com/video/sBRMIwS8k04/v-deo.html&t
How do I increase my bench is there a specific strategy besides 'just bench more frequently'
What's Best rep range sets per workout? should i do one day heavy one day light or what?
I'm 16 yr old weighing 58 kg do u think I can get my bench press to about 80 or 90 kg in 6 months going to gym 3 or 4 times per week my current max is 70 kg I think for 2 reps
My training experience is just over a year with upper body focus full body workouts
The lightest weights are only 2.5 kgs per side so I cant just add 5 pounds(2 or 2.5 kg) per workout I can only add 5 kilos which is like 10 pounds for all those people that say I must just add weight each week
I assume you are a novice...just do a linear progression in a big caloric surplus... That's basically it (3x3 then 3x4 then 3x5 then 4x3, 4x4...)
@@angelgmville6668 can I do this where the minimum weight I can add to bar is 5 kg not 2.5 kg which is normally recomended
@@hithere1036 focus on progressing with training volume, at first more sets (which is the easiest) weekly, then more reps, and finally you could add some weight. If you progress enough with reps and sets, you can increase 5kg...it just takes a little more time.
Great work I will try this
Alex do you like hip thrust as an accessory? What about leg press for volume/strenght?
I need more experience with it, but based off my current knowledge I'd say it's a valuable accessory that will get you bigger while providing carryover. Leg press is good for bodybuilding but there are more efficient movements IMO
respected mastermind leg presses are for two types of people
1. Professional bodybuilders
2. Newbies who are too scared to touch a barbell
@@justamustachewithoutaguy9370 i disagree, for volume work leg press is really good, high volume squats if you also do stenght squat work AND deadlift is really taxing, lp might be a good accessory for hypertrophy, dont be so black and white
@@respectedmastermind Yea i know,
I was just poking fun at the people at my local gym who leg press 4 plates but can't squat 225.
@@justamustachewithoutaguy9370 true 🤣
Go shoot a video with Jeff Nippard! Really enjoyed seeing you two training together
Hey Alex, how do I know which deadlift is better for me? I’m 178cm and have pretty Long arms
What do you think of this:
Wedensday “bb Day” fullbody with reps from 8-12.
Saturday: intensity Day
Sunday: volume Day High reps short rest intervals. Will it be too hard to recover on sunday. I can only workout these days
Alex, which is better between 3 week waves and each week rotations and why?
And wath to do if i didnt rehabed early a muscle strain and formed Scar Tissue? how i get rid of it? It is possible or is game over?
Super Pulseadas Armwrestling ! Search for iastm method, a physical therapy modality that helps with that issue. A good and experienced practitioner could really help you with that.
@@ariskrataios1783 thank you very much bro , i will try that method :)
Super Pulseadas Armwrestling ! You are most welcome and all the best! I would like to reiterate albeit I am a stranger in internet that I have used it numerous times with success for my self, objectively now the principle behind it is causing again microtrauma to the soft tissue so the body repairs it again but in a proper way, which would involve if ur physio is knowledgeable in therapeutic exercise some stretching and proper strengthening too.
Depends on the day but i do box squats, front squats, sumo deadlifts and regular again depends on day. Just don't stop consistent is key 2 success ✌🔥
Is that plate loadable chain rig something Alex built?
Hey Alex would the heavy dumbell lunges and belt squats carryover to the barbell back squat even though there's no bar on ones back?
I keep referring to this video and it seems like lunges and good mornings added to my program is starting to pay off . Weighs are starting to feel easier . It's been a month so we will see where we are at once I progress more on lunges and good mornings
@Adolfo I kinda lost track due to extensive gym closures due to covid . I didnt train mid March to end of June . Then I rebuilt a bit till mid September then gyms closed again until now .
Thoughts on Zercher good morning ?
Thoughts on paused OHP compared to touch and go?
Hey Alex, have you been doing the good morning variations as well? High and low bar, wide and close, straight and bent legs
What should you do if your back isn’t in a neutral position when setting up for the conventional deadlift
Change variation
Depends on what you mean by not being in a neutral position. Do you not know how to get in a neutral position or is it that you just can't?
Jeffrey Mao I have followed many guides on how to deadlift and my back is never neutral at the bottom, although certain setup methods result in less rounding than others. It becomes neutral soon after leaving the floor.
westside babyyyy
Yo Alex what gear are you using for weighted pull ups for that set? Please help bro!
I meant the exercise at 3:30 in the video sorry for the wrong thing.
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Alex, what do you think of hip thrust with heavy load do for carrying over to deadlift?
Wtf 15 min ago I thought about starting deadlifting again after my spinal and hamstring injury, you read my mind ^^
I had a 120 kg x2/3 conventional with straps, when do you think I will reach it again?
Would a 5’8 person benefit better from a sumo deadlift or conventional? Or does it not matter?
Use the style that best suits your physiology. Or both. Or just sumo? All depends brother
AlphaDestiny conventional is my stronger variation and the one I’m mostly used to so I guess I’ll stick to that. Thanks for the help and info Alex 💪🏻
Hey Alex you mentioned some books that influenced your training. Which 3 books would you consider essential for weight training for hypotrophy and proper form . Thanks really appreciate your content .
3:35 u showed that excersise in a video how to fix posterior tilt or smthn cuz it pulls down on ur sacrum
Yeah man! It's the real deal
So would you recommend this routine for someone who is looking to build up their deadlift for the first time? Currently doing alot of back squats and RDL's, but feel like ive hit a bit of a plateau, plus doing both alot can be pretty fatiguing
Are you doing a max effort Bench on the same day as the leg work?
whats your thoughts on starting at 4x3 and adding a set each workout until 10x3
Is nucleus overload 2x a day excessive?
Hey Alex I don't have GHR machine at my gym. But we do have benches and boxes. Can you explain how to use them to perform reverse hypers or GHR? Thanks
You can try doing the nordic leg curl, band leg curls will be helpful too
Just decided to stop deadlifting. At least for a while. Lower lumbar pain in my spine is increasing. My form is good. Ive never used a belt. Any tips
Could just need to give your lower back muscles a break
Would you not say your program lacks speficity, the sumo deadlift is still a technical movement and the more often you train it e.g. speed work, the more you’ll be able to lift as you can better control the weight rather than relying on brute force
I think it's fine as is, but if I want more specificity I'll throw in some speed pulls and ME deadlift variations
Excited to see your progress with this! Have you ever considered making a video on stretching? Would be pretty helpful especially given how taxing DLs are...
I've made some basic videos but people don't seem to be interested in that type of content. That said I think Athlean-X is a great resource for this, or me just going over simple concepts in the training segments. I don't plan on making crazy stretching videos atm.
Deficit stiff leg deadlifts will also do wonders for your deadlift
what's ur rep range and sets for lunges on intensity day and volume day?
lots of ramping sets of 10, standard 10s, sometimes 5s, and for volume work 3x20/5x20 4x15, etc
Could you use this to support taking a cycle of steroids? You'll retain the muscle memory of the growth that you achieved on it?
Hey Alex, can you make a tutorial on goodmornings?
Hey man, do you always do your gm’s high bar? Ever run into issues with it or do you think it’s irrelevant given that the weights are gonna be too light for that to be an issue
Alex do you have tips on how not to lean forward when squatting?
Hey alex! I got a very very important question: What are your best tips on how not to tear anything (pecs, triceps) while benchin heavy? Cuz I love doing max reps every bench session😇 Thanks!