Hello alex i'm a huge fan i have been watching for a few years but you have never talked about jefferson curl and its benefits if you try to achieve good core strenght
I’ve been intending on buying a pair for a while but have been prioritising other things so I responsibly manage my finances. After watching this video I know I need to make an exception, glorious back and bicep gains await, I’ve gotta try these in my back and bicep workouts.
@@arthurfleck629 There is a video on UA-cam about the different types of buckles used for gymnastic rings. I checked that before buying mine and made sure it didn't look like those flimsy buckles that are normally sold with rings. Or you could buy the ones with carabiners instead. Make sure the strap is wide too. Don't buy rings with 1 inch straps. Buy 2" ones instead.
@arthurfleck629 you can get a good 14 ft pair from rep fitness for 40 bucks. I've had mine for 4 years and they're very solid. Rings in general are definitely worth buying.
Olympic rings have been one of my best home gym investments. Huge fan of ring chins and pelican curls. For me personally, they've offered the best bicep gains.
The feeling you get from Ring Bicep movements are unmatched. For me i can´t get the stimulus i get from them from any other implement, be it bars, dumbells, cables or bands
I would love to see you do a full weighted ring dip day. That would be so cool for you to go deeper into form, weight compared to straight bar and bennifts and negatives for hypertrophy/ strength. Great work
I like the pelican push up its absolutely savage. Its like the pelican curl you showed but starting in a plank position with feet on an elevated surface(same height as rings) Then go down till you are in a back lever position and back up to plank. (Use some band assistance to get some reps)
Hey Alex, are you planning on creating some form of training plan, maybe similar to your novice ones, but in calisthenics / calisthenics + weights for legs style? Would love that!
Got my first 20- down dip workout today Alex! Cut is going awesome as well! 205- now 185, goal is 160. Have to say it’s been a breeze so far no thanks to your advice, ty for what you do!
💪 Got rings in my setup for dips and pulls too. Haven't really talked about them since most don't have access to them, but they definitely work and are underrated. Love the hammer pull-ups.
Duuuuuude as a pt i love this type of content extra pts for the golfers elbow bit and as a long term calisthenics athlete i m on team rings for the lower wear and tear alone less injury=more training and more gains
9:40 Watch out with your band bro (the right side), I think it's about to tear apart (maybe it's an illusion of the camera angle). Thanks for your great tips. Ultimately, you motivated me to correct my form on every exercise I do, focusing on the stretch part, full ROM with a good pace/rhythm in my reps, rather than just ego lift (as you always say), and you know, I'm having great gains with the same weight "I thought" I've dominated, so now it's like having a new challenge until I add more weight on my sessions. Perhaps it's a very basic tip and known from everyone, but a great percentage of us don't do it in reality.
02:00 bruh, those shoulders Edit: also gotta try that ring dips tip on RTO. Instead of going in, I've gone the opposite way, still arms stretched and RTO of course.
Thank you for the ring chin ups. I do the assisted suppinated grip pull ups and while the movement itself feels awesome and natural, in the buttom position the grip feels quite awkward, it's not that big of a deal i guess but once i grow strong enough to do these suppinated grip pull ups without the assistance, i will definently consider grabbing some rings and do pullups this way.
Could you do a Video about your diet? I find it especially interesting how you manage to get sufficient protein on a vegan diet. Also how much of a deficit you choose per stage you go through.
Alex, I get shoulder pain from Diamond pushups, do you have any advice for me? I am strong enough to do weighted dips but, anytime I try to do diamond pushups, my shoulders hurt like hell
Bro I've ditched the regular "weightlifting" for about a whole year after about 14 years of training. Just because I wanted to prove that you can still not only maintain but even build strength and size with weighted calisthenics. After a year my bench went to 140kg for 2 reps, 13 pull ups with fat gripz extreme at a bw weight of 100kg, biceps and triceps got even stronger and bigger sitting at 47,5cm .. So people complaining you can't build mass and or strength because they don't have the gym or equipment should know this🗿
For me, my biceps respond best to high rep barbell curls and high rep hammer curls on the preacher bench. My low reps on biceps come from chin ups because I can't do that many yet. Edit: for me, "high reps" is 15-20.
Hey man! Loved the video! Your physique as a natural is nothing short of spectacular. Ive been following your advice since the besr mode, rack pull above the knee days. Your naturally enhanced philosophy transformed my training! I have a few questions for you if you dont mind.....Have you ever hit a point where your body weight wasn't budging? If you did, would you take a diet break at maintenance calories to overcome this? Im stuck at about 89kg, 13-14% body fat! I'm eating 2700 calories, doing 20k steps per day, sleeping 6-8 hrs a day, martial arts 1-2 times per week, and weight training 5-6 days per week. You think my body is releasing too much cortisol and resultantly leading to inflammation and a stagnation of scale weight? I have come down from about 25% bodyfat (99kg) over 6 months, so I'd say I've been dieting for a while. I don't know whether to battle on and reduce calories or take a diet break at the maintenance phase to prevent too much metabolic adaptation and feel like shit lol. I don't plan on competing or anything, but i wanna be in a good place to go into a gaining phase again eventually. But water retention is giving me a tough time in gauging whether I am in a good enough place.
Hey Alex, when doing concurrent periodization are 4 exercises enough to rotate through for a certain movement pattern (As an example - Standing OHP, Seated OHP, Z Press and DB OHP.
I know you have stated that your channel caters more towards advanced lifters but could you do a breakdown simple techniques for self programming such as the amount of excercises you should have?
Hey Alex, great video. I do standard bicep curls but often times i opt for the bodyweight curls with the rings for ease of setup and comfort. By the way, aside from the mighty pelican i would also include the regular ring bicep curl which can be made bloody hard by just making your body more horizontal. It's like an extremely bicep focused inverted row, I tried these today close to fully horizontal and it was hard
Given that pull-ups/chin-ups on rings or unfixed handles tend to neutralise the forearm lever, I wonder if they decrease bicep activation to a significant degree? Because I always get a better feel/pump in my lats when I do them, but less in my biceps (vs chin-ups on a fixed bar).
those dips are hard. i’m at 130 punds and my pr is 105 weighted dips for 5 reps. but ring dips had me stopping at 6 reps lol body weight 💪🏼, love the content!
Hey any advice for insomnia , 16 year old male and this week I have been dealing with trouble sleeping for one day then I can sleep after that the next day it’s back to the insomniac circus all over again , my room is already cold and I’ve tried eating high carbs / low carbs before going to bed . I just can’t stop thinking about stuff and I can’t fall asleep . It’s been having an effect on my workouts and mood . Help would be welcome thank you
Hi Alex, you mention What do you think about a straight, extended arm training for biceps ? It's usually presented as gymnasts' go-to formula for bigger biceps. What's your opinion ?
I have rings and did them the highest i could on my pull up bar on my squat rack but I am to tall my knees and legs are touching the ground 😅🥲 But nevertheless Good video! and yes I would like to see more of these bodyweight style vids💪
Hello Alex, As far as doing bodyweight only workouts, would 3 days a week full body workouts be enough frequency with about 30 sets per week for Push,pull, legs enough volume. I am 50 years old with some miles on my joints and don't want to aggravate soft tissues
Yo Alex I've been doing good mornings for about a year now and I noticed that my good morning numbers are pretty much as high as my squats, do you know how to fix this imbalance? Love the videos bro
Hey Alex great video ! i wanted to know if i program weighted deficit push ups as my main chest builder what numbers should i aim toward to build a big chest if my bw is around 75 kg (165 lbs ) and how will it compare to doing 10*225 lbs on the bench ?
Minimum 100lbs for sets of 10. I can't compare it to 225x10. In my experience of still having a 3 plate bench at that bodyweight, I was doing deficit pushups with at least 150lbs.
Hey alex quick question how much weaker is one usually on behind the neck press? I maxed out on it for the first time and got 80% of my normal press max
Watch Part 1: ua-cam.com/video/TzwbZoOkUbQ/v-deo.html&t
Next time, we're covering triceps!
More bodyweight
can you do a forearm/grip one as well?
Hello alex i'm a huge fan i have been watching for a few years but you have never talked about jefferson curl and its benefits if you try to achieve good core strenght
want*
this dude’s the reason i bought gymnastic rings.
good shit, man.
I’ve been intending on buying a pair for a while but have been prioritising other things so I responsibly manage my finances. After watching this video I know I need to make an exception, glorious back and bicep gains await, I’ve gotta try these in my back and bicep workouts.
@@arthurfleck629 There is a video on UA-cam about the different types of buckles used for gymnastic rings. I checked that before buying mine and made sure it didn't look like those flimsy buckles that are normally sold with rings. Or you could buy the ones with carabiners instead. Make sure the strap is wide too. Don't buy rings with 1 inch straps. Buy 2" ones instead.
@arthurfleck629 you can get a good 14 ft pair from rep fitness for 40 bucks. I've had mine for 4 years and they're very solid. Rings in general are definitely worth buying.
8 seconds in the vid I wanna buy too!
My man goes straight into video and starts giving info in the first 5 seconds
No BS, just want to share the gems 💯
for this and others, it is one of the best exercise channels
@@AlexLeonidas top G
@@AlexLeonidasYou’re the man Alex! You’re like the older brother we never had
Being able to do dropsets on rings by simply taking a step backwards or forwards for curls is an amazing feature; going to true failure.
Mechanical dropsets are naturally built in, it's crazy indeed!
This recent upload frequency + the fact most the videos so far have been decent quality is crzy
Thank you brother, doing my best to combine both elements
Bro, you look more amazing with each video you post. You are for sure my gym mentor
Bro said "pshtt, you see that" 😂 0:52
Channeled his inner Mazzetti
More bodyweight
Olympic rings have been one of my best home gym investments. Huge fan of ring chins and pelican curls. For me personally, they've offered the best bicep gains.
Try the assisted back lever it's 🔥 🔥 🔥 for the biceps but it's dangerous
@@miquebts I will have to give those a look and tryout! Thank you!
Alex my man. My physique and strenght are blowing up since you started this series, such a great source of practical knowledge. Thank you very much!
Alex, we NEED this series for each muscle with only bodyweight. You are a big ispiration thank you so much god bless you.
The feeling you get from Ring Bicep movements are unmatched. For me i can´t get the stimulus i get from them from any other implement, be it bars, dumbells, cables or bands
I would love to see you do a full weighted ring dip day. That would be so cool for you to go deeper into form, weight compared to straight bar and bennifts and negatives for hypertrophy/ strength. Great work
I'm absolutely loving your recent videos of these specific yet most common exercises
Just got some gymnastic rings so this is perfect timing for some gains, hell yeah
You're all set my man, enjoy the humbling benefits of rings. I got my first pair in 2017 and never looked back.
@@AlexLeonidashundred percent, tried ring dips for the first time and i’m reconsidering my life decisions
Gymnastics rings are goated, my favorite exercise is the ring handstand push-up. This really blows your shoulders more than drake blows kids 💀
Man I can't even do one rep, no doubt your shoulders are beastly!!!!
Alex and calisthenics just hits every time. Such good knowledge and years and years of experience with bodyweight, I always learn something new 🔥
Love these types of videos! No BS, straight knowledge. Thanks Alex 💪
Alex your physique is looking insane! Thank you for your amazing content
Thank you brother! Right about to finish this cut
I like the pelican push up its absolutely savage.
Its like the pelican curl you showed but starting in a plank position with feet on an elevated surface(same height as rings) Then go down till you are in a back lever position and back up to plank. (Use some band assistance to get some reps)
Try doing some Maltese Crosses by suspending your legs with stretch bands as a first progression. Gymnasts biceps are the real deal.
Hey Alex, are you planning on creating some form of training plan, maybe similar to your novice ones, but in calisthenics / calisthenics + weights for legs style?
Would love that!
Got my first 20- down dip workout today Alex! Cut is going awesome as well! 205- now 185, goal is 160. Have to say it’s been a breeze so far no thanks to your advice, ty for what you do!
💪 Got rings in my setup for dips and pulls too. Haven't really talked about them since most don't have access to them, but they definitely work and are underrated. Love the hammer pull-ups.
Tried the bar archer chin up and the burn was crazy, love this alternative!
It's cool to see how far your biceps have gone over the last couple years dude, good job! 💪
Definitely about to start doing ring pulls again
Thanks bro
Never too good for them!
Making me want to buy my first pair of rings, Alex!
Duuuuuude as a pt i love this type of content extra pts for the golfers elbow bit and as a long term calisthenics athlete i m on team rings for the lower wear and tear alone less injury=more training and more gains
You make me wanna just go back to calisthenics, I was more muscular and aesthetic honestly and you feel free.
Love the god tier information as always Alex, you’re my hero dude keep it up, please make more bodyweight videos.
9:40 Watch out with your band bro (the right side), I think it's about to tear apart (maybe it's an illusion of the camera angle).
Thanks for your great tips.
Ultimately, you motivated me to correct my form on every exercise I do, focusing on the stretch part, full ROM with a good pace/rhythm in my reps, rather than just ego lift (as you always say), and you know, I'm having great gains with the same weight "I thought" I've dominated, so now it's like having a new challenge until I add more weight on my sessions. Perhaps it's a very basic tip and known from everyone, but a great percentage of us don't do it in reality.
Definitely gonna try the band assisted pelicans next session thank you
"My default is always two fingers"
Alex Leonidas 2024
Another golden upload gem drop
Real recognize!
02:00 bruh, those shoulders
Edit: also gotta try that ring dips tip on RTO. Instead of going in, I've gone the opposite way, still arms stretched and RTO of course.
My favorite bicep lift is strict curl but I cannot deny that supinated pullups are amazing
Crazy supination on ring Chinups, and archer chinups are 🔥
Man love your videos your tips works best for me can afford those expensive gym membership... love from INDIA❤
Thank you for the ring chin ups. I do the assisted suppinated grip pull ups and while the movement itself feels awesome and natural, in the buttom position the grip feels quite awkward, it's not that big of a deal i guess but once i grow strong enough to do these suppinated grip pull ups without the assistance, i will definently consider grabbing some rings and do pullups this way.
Could you do a Video about your diet?
I find it especially interesting how you manage to get sufficient protein on a vegan diet.
Also how much of a deficit you choose per stage you go through.
Excellent video sir
More bodyweight! Strong as ever dawg - can’t believe you were commentating those exercises live
Currently training calisthenics + rings. Very informative and well presented video. You keep us informed and motivated bro❤️
brute forcing higher volume chinups/pullups combined with pelican curls has been the only thing to drive growth into my stubborn biceps
Alex, I get shoulder pain from Diamond pushups, do you have any advice for me?
I am strong enough to do weighted dips but, anytime I try to do diamond pushups, my shoulders hurt like hell
3 x failure chin-ups and dips with 5 min rest between sets gave me some guns during lockdown
2:07 that cracking sound scared me out xD
True don key warrior physique anr knowledge
Bro I've ditched the regular "weightlifting" for about a whole year after about 14 years of training.
Just because I wanted to prove that you can still not only maintain but even build strength and size with weighted calisthenics.
After a year my bench went to 140kg for 2 reps, 13 pull ups with fat gripz extreme at a bw weight of 100kg, biceps and triceps got even stronger and bigger sitting at 47,5cm ..
So people complaining you can't build mass and or strength because they don't have the gym or equipment should know this🗿
Commenting for more rings videos. ❤
More bodyweight! Pls make same guide for triceps
Really like the mechanical drop set!
Killer vid man!
For me, my biceps respond best to high rep barbell curls and high rep hammer curls on the preacher bench. My low reps on biceps come from chin ups because I can't do that many yet.
Edit: for me, "high reps" is 15-20.
Wow I was looking for it 💪
Please make a video about calisthenics for leg training. I cant properly build my legs without the useage of weights.
More bodyweight, baby! 💪
Hey man! Loved the video! Your physique as a natural is nothing short of spectacular. Ive been following your advice since the besr mode, rack pull above the knee days. Your naturally enhanced philosophy transformed my training!
I have a few questions for you if you dont mind.....Have you ever hit a point where your body weight wasn't budging? If you did, would you take a diet break at maintenance calories to overcome this?
Im stuck at about 89kg, 13-14% body fat! I'm eating 2700 calories, doing 20k steps per day, sleeping 6-8 hrs a day, martial arts 1-2 times per week, and weight training 5-6 days per week. You think my body is releasing too much cortisol and resultantly leading to inflammation and a stagnation of scale weight?
I have come down from about 25% bodyfat (99kg) over 6 months, so I'd say I've been dieting for a while. I don't know whether to battle on and reduce calories or take a diet break at the maintenance phase to prevent too much metabolic adaptation and feel like shit lol. I don't plan on competing or anything, but i wanna be in a good place to go into a gaining phase again eventually. But water retention is giving me a tough time in gauging whether I am in a good enough place.
More Bodyweight. Would like to see some form tips on ring extensions for the triceps as well
solid asf info-i gotta sneak in my workouts at lunch at work so that green clamp thing i got is similar to rings but low key
Love these ring calisthenic vids!
Hey Alex, when doing concurrent periodization are 4 exercises enough to rotate through for a certain movement pattern (As an example - Standing OHP, Seated OHP, Z Press and DB OHP.
I know you have stated that your channel caters more towards advanced lifters but could you do a breakdown simple techniques for self programming such as the amount of excercises you should have?
how to make ohp and bench press and do not overload your shoulders with too much pressure
Hey Alex, great video. I do standard bicep curls but often times i opt for the bodyweight curls with the rings for ease of setup and comfort.
By the way, aside from the mighty pelican i would also include the regular ring bicep curl which can be made bloody hard by just making your body more horizontal. It's like an extremely bicep focused inverted row, I tried these today close to fully horizontal and it was hard
Alex can you please make a "what i ate in a day" video while you are on plant based diet right now? PLeasee
Given that pull-ups/chin-ups on rings or unfixed handles tend to neutralise the forearm lever, I wonder if they decrease bicep activation to a significant degree?
Because I always get a better feel/pump in my lats when I do them, but less in my biceps (vs chin-ups on a fixed bar).
those dips are hard. i’m at 130 punds and my pr is 105 weighted dips for 5 reps. but ring dips had me stopping at 6 reps lol
body weight 💪🏼, love the content!
Thank you Alex!
More bodyweight forsure! Thanks Alex
MOAR BODYWEIGHT!!! Also, can't weight for the park workout!
"More Bodyweight"
More bodyweight and especially rings
Alex quick question. If you could only pick two back exercises to strengthen the whole back, what would they be?
More bodyweight 💪
Hey any advice for insomnia , 16 year old male and this week I have been dealing with trouble sleeping for one day then I can sleep after that the next day it’s back to the insomniac circus all over again , my room is already cold and I’ve tried eating high carbs / low carbs before going to bed . I just can’t stop thinking about stuff and I can’t fall asleep . It’s been having an effect on my workouts and mood . Help would be welcome thank you
Hi Alex, you mention
What do you think about a straight, extended arm training for biceps ? It's usually presented as gymnasts' go-to formula for bigger biceps. What's your opinion ?
I feel like my shoulders would fly out of socket on the pelican curl! Wth, that's an awesome movement though!
I have rings and did them the highest i could on my pull up bar on my squat rack but I am to tall my knees and legs are touching the ground 😅🥲
But nevertheless Good video! and yes I would like to see more of these bodyweight style vids💪
Do u think doing chinups and getting stronger at it can make my pullups stronger too?
What about climbers elbow , can’t get rid of it, any advice?
Bro why tf can't I do 4 sets? I know you said it's too complicated to explain and I'm gonna trust you regardless but please explain for my curiosity.
Hello Alex, As far as doing bodyweight only workouts, would 3 days a week full body workouts be enough frequency with about 30 sets per week for Push,pull, legs enough volume. I am 50 years old with some miles on my joints and don't want to aggravate soft tissues
Credit to camera man for the great shots.
To regress the pelicancurl, could you stand more vertically too, or does that mess it up?
Ok, buying rings. 💪💪
Even I already have 24kg kettle bell
Yo Alex I've been doing good mornings for about a year now and I noticed that my good morning numbers are pretty much as high as my squats, do you know how to fix this imbalance? Love the videos bro
Hey Alex, do you still train neck and focus highly on traps for the yoked look? Or are you currently focused in other things?
I want me videos like this
Hey Alex great video ! i wanted to know if i program weighted deficit push ups as my main chest builder what numbers should i aim toward to build a big chest if my bw is around 75 kg (165 lbs ) and how will it compare to doing 10*225 lbs on the bench ?
Minimum 100lbs for sets of 10. I can't compare it to 225x10. In my experience of still having a 3 plate bench at that bodyweight, I was doing deficit pushups with at least 150lbs.
What size daisy chain do you use for pullups/dips
Bro a side question.. do you still use home made beard oil ?
I do bro! Jojoba, rosemary, tea tree, and peppermint
@@AlexLeonidas Cool, do you think the mix of just jojoba and peppermint is enough for beard growth ?
Hey alex quick question how much weaker is one usually on behind the neck press? I maxed out on it for the first time and got 80% of my normal press max
Hey Alex what training suggestions would you make for a boxer using both calisthenics and weights?
Would you say that the longer the straps, which makes the difficulty more intense can lead to greater muscle activation?
Rings are too good
Real I love ring pelican curls
Does Alex still only train 2 days a week?
More bodyweight ❤