@@misterjay4347 you should be more polite with people pointing out your mistakes. Also if i would be you i would check that stroke risk with a doctor, just in case.
Damn bro, how coincidential is it that you sent this message in this particular time where I have been dilemmaing about this. Whether to continue normally (no bulking, just maintenance) or to shred down. I believe I need to burn away like 7-8kg fat to truly be lean and this video adds to it. I’ve been making great gains without adding fat these last months due to cardio, but the fat that still is here is annoying. I miss that visible jawline and firm figure and feeling of lightness. You are truly a representatives of us natties, Alex. I’ve watched your videos for years now ang it’s amazing to see how your advice and way of viewing fitness has developed. Thank you!
I run conjugate rotation of 15 weeks. 14 bench variations and 15th is bench test. Sometimes I double max on that day with OHP . As for lower I have 12 max variations and last 3 weeks are tests of sumo > squat > conventional deadlift. Good stuff man! Carry on 💪🏻
I've switched my linear progression program to a RIR based incremental 12 week block recently, I'm at the end of week 10 and I have already made PRs in about 75% of ALL my exercises. And I haven't started the over-reach phase yet!
Back in 2018, I had gone from 232lbs to 170lbs ish in less than 6 months just doing random pushup and ab circuits and way WAY too much cardio. It took me 3 months to break into the 190s. Once i hit 170, I finally started trying to lift weights. That was an inconsistent, messy journey until I started posting rookie numbers on a sub-optimal program.(Squat 3 plates, bench 1 and 3/4 plates, deadlift 3 plates) I jumped back to high 180s-low 190s. Then covid hit. It was all gone due to my own state of mind and eating disorder. I had jumped all the way as high as 250lbs. I'm 5'9 and currently 226.6 lbs. I started actually cutting calories at the beginning of August. I had already started lifting weights back in April or May trying to get used to training again after so long. It's a long process, but I can see myself back to my original form by January. However, in 3 months time, I expect to be leaner and to further progress in my new optimal program. Part of this is thanks to you Alpha. Take care of yourself!
Good luck! Don't despair, as not all that you don't have now (and had) is lost. The body remembers! You did it before, which proves you can do it again. And better 💪🏻
I took my bench from 165 to 187lbs in about three maybe 4 months on your novice program. My goal is to get to the intermediate phase before 2022. Love your novice program brother. Keep up the good work!
I appreciate this alex i have been in out of the gym this year and i told myself i have 4 months left i should just give it my all and im up for the challenge , gonna do the videos and pictures as you suggsted it should be fun
This is actually brilliant. I stuck to my old program for 9 weeks, added 30kg to my squat and deadlift, 20 on my bench and 15 to my overhead. Still a long way to go, and got some knee issues, but I look forward to the next three months.
Great progress man! I have a similar story. My numbers shot up to begin with but then knee issues held me back. I reset the weight to give myself a chance to heal up and made good squat technique the no. 1 priority. Since then the gains have been unreal on all my lifts!
@@BoySiddy Definately been there man! A more "hip-focused," Starting Strength style squat worked really well for me if you're looking for a decent starting point. Best of luck! 💪💪
Love these videos Alex. Been trying those high frequency front levers and have seen fast progress which I also attribute to core training and a decent weighted pull-up.
Currently injured and training around it. gonna get surgery in 2 weeks and then it will be lots of physiotherapy and then slowly getting back to my old lower body strenght
I used your tip to do bicep curls with the calisthenics rings at different angles and it works so well to really pump the muscle like I couldn't before
This is probably the best way you can get people into lifting. Hell even 1 month of training 5 or 6 times a week with light cardio and eating in a deficit can do wonders for someone who is really overweight.
Thoughts on this progression week 1 3x8 week 2 4x8 week 3 5x8 add weight go back to 3x8 thinking about doing this on chin ups bench press squat barbell rows
I'm literally on week 3 on my 12 week (semi-agrressive) cut from 104kg - trying to get down to 80kg. It's probably gonna get take longer vjt when you split up the peocess into 8weeks or 12weeks it's much easier to follow and reach a sort of checkpoint if you will. Been feeling hungry. This gave me some motivation to keep going and know that I'm right on track. Gonna take some of your old advice and do a 24hr mini fast once a week. Q: is it normal to feel the mind muscle connection on one side. I feel my left side burning sensation more arms, lats, quads, and calves, even though my right side is stronger.
I never plan on becoming enhanced. ONLY thing I'd consider is legit TRT when old and that's if I actually need it. Hopefully I won't even go down that path.
What's interesting is that in the before photo, Alex's neck looks bigger but in the after photo, EVERYTHING else looks bigger especially those watermelon pecs!
The opening clip made me think of Karate Kid where Kreese says "Give me 60 pushups..on your knuckles". But to take it one step further Alex basically says "Sure no problem. I'll add weight to actually make it challenging" 😂
The best thing about natty gainz is the muscle memory shit is on your side. Let's say you get injured. If you are enhanced, you'll lose significant amount of muscle and to regain it, you need to go back on cycle. But if you are natural, the muscle loss will be minimal(if you still eat well), and you can regain all thatmuscle within 2-3 month.
@@AlexLeonidas hell yeah. Same shit also goes for strength. Last time when i did deadlift was 2018, May. 90 kg 5 reps. Now i started to do it since August. I can do 110 kg deadlift 4 reps. And i gotta tell this in my country the gyms were opened in July since the first quarantine. So i was amazed how my strength didn't go away
Hey Alex! Been a fan for years and would greatly appreciate a response. Been following your amazing novice program for about a year, and I’ve achieved a 405 2×5 deadlift, 200 3×5 floor press, and 285 3×5 box squat. Don’t get me wrong; I’m more than content with these gains. That said, I feel that my box squatting has just plateaued at 285 for months, and my floor press gains are extremely minimal. Also, since moving to a new gym around 3 months ago and only having a lower box to squat on (~15 inches compared to 17-19 inches back home), I’ve had persistent right quad tightness/minor pain tightening the knee. I have long legs relative to torso. Would you recommend, given more or less plateaus, that I move on to your intermediate conjugate program? Or, despite linear gains being so slow, but still present, that I continue on the novice program? Would it be reasonable I switch back to a higher box to see if this alleviates the above quad/knee tightness and persistent minor pain? Much love, a sincere fan
Any intentions of building out a calisthenics + barbell movement program? I've got a squat rack, single kettlebell, rings... No room for much more than a couple dumbbells - so your new style of training would be ideal for me. Problem is I'm having a hard time programming in calisthenics.
I just want to give a quick shoutout to you Alpha reason being my bench was soo fucking shit I couldn’t do 100kg/225 for one rep so I dropped it for the heavy weighted dips and overhead press combo that you told us for a good two months and I kid you not the 225 is flying what a fucking hidden gem I found
Alex can i make a promise to you that ill do plate raises 4 times a week . i want to do 4x15 (im capable of it) and work my way to more reps. My cousin gifted me 2 plates , i have an ezbar which is smaller and the hand positioning isnt ideal for bench press so ill do plate pushups. legs and back can be taken care of with the bar
Hey alpha I've been a fan of yours for the last 5 years or so. I used to be near shredded 11% bf I got there from around 40%. Now I'm back up to 30% and it just seems so much harder to lose it again even though I've gotten much strength and size gains. Any advice how to lose it, stay consistent and keep it off?
Alex when I do grease the groove I end do so many sets that it leaves me beat up sore the next day. Can you please make a video on the optimal number of sets to do while Greasing the groove. Currently doing one arm divebomber push ups (hardest one arm push up variation there is) feet shoulder width. Pistols as well.
Noob question, but I walk a lot every day - anywhere from 15-20,000 steps per day. How much should I compensate in caloric intake if I’m trying to cut?
Buy a smaller shirt. Or wear sleeveless stuff,during winter eh you wear hoodies anyway and its better to look good naked that fill out a shirt that youll never really *fill out* natural.
Does the absolute burn and exhaustion in the muscles get better? The lactic acids*. I’ve been trying to consistently do/start calisthenics but it takes the wind out of me
Hey Alex! I have been doing Nucleus Overload training for my legs and have been seeing great results my legs have grown a lot. What’s your opinion on doing Nucleus Overload to build a bigger neck? Would it be safe to do and will my neck grow if I train it every single day. I’m trying to get my neck back to 18in to 20in.
Ngl I was a bit surprised seeing you without the beard
Probably going to rock this look until shredded but let's see.
@@AlexLeonidas ot: are u still using minoxodil?
woah
@@MikeNeRD360 i think he stopped a long time ago.
Bro it hurt my eyes when it started
Note: My before/after is 3.5 months so not exactly 90 days, but the differences are minor.
Are you saying not to bulk longer than 3-6 months ? Please clarify
@@misterjay4347 did you have a stroke writing that?
@@dante_di_martinospell check messed it up. Run along now
@@misterjay4347 you should be more polite with people pointing out your mistakes. Also if i would be you i would check that stroke risk with a doctor, just in case.
@@dante_di_martino I can say that same about yourself. A simple spelling error on my part was met with ignorant response. Child please
3 months, and then 3 decades. No natural has trained correctly for that long. Our generation of natty lifters is in uncharted territory
Especially these days, like I've seen some dedicated lifetime naturals in their 50s but they are super rare.
We are out here.
@@jimperry4420 stubborn natural lifter master race
Hope to see it one day.
Natural Gallant Bodybuilding
As a girl I just wanna bench press a plate on each side🥺😭 10lbs to go! It's so heavy though! Props to you guys.
You'll achieve your goal 🙏
You will achive it , Don't give up !
Don't worry about it just keep doing what your doing eventually you will get the results that you are striving for
As a guy I want to bench press 225 lbs 2 plates on each side
I want my after pictures to look as good as you before pictures. Keep it up Alex!
@Fake Account yeah, because lighting is known to shrink your love handles lmao...
Cut is Looking great alex, inspiring to see the muscle mass being revealed after years of strength building as a natural!
Where my real OG’s at ? I remember watching this channel when the picture of Alexander Leonidas : Personal Trainer would pop up in the corner.
Lmao those are super OG days!!!! My man
We at the buffet 😂
He gotta start doing that again
No beard and now you look like I’d see you in my high school. That’s a compliment not an insult. You’re looking young man.
I appreciate that man. Being healthy helps in looking younger.
Props to you bro. Its not easy to keep creating content after this much time consistently. Here's to your continued success 🍻
Diggin the clean shave, lookin fresh in HD baby please!
Yeahhhhhhhhhhhh thank you man
Been natty ever since I started lifting when I was 17 I'm 27 now made some of my best strength and size gains in the last 8 months 💪🏾💪🏾
Now that's what's up!!
Damn bro, how coincidential is it that you sent this message in this particular time where I have been dilemmaing about this. Whether to continue normally (no bulking, just maintenance) or to shred down. I believe I need to burn away like 7-8kg fat to truly be lean and this video adds to it. I’ve been making great gains without adding fat these last months due to cardio, but the fat that still is here is annoying. I miss that visible jawline and firm figure and feeling of lightness.
You are truly a representatives of us natties, Alex. I’ve watched your videos for years now ang it’s amazing to see how your advice and way of viewing fitness has developed. Thank you!
Its crazy how much more composed you are in comparison with a few years ago
Thanks man, age is a big factor.
@@AlexLeonidas for sure bro ive changed a lot from 22-25, i assume you're like a couple years older
Loved the video, man. The motivation I've gained from your videos has been literally life changing. Thank you.
I'd love to see your actual calisthenics routine brother, keep on grinding
Great to see you alex. I'm supportive as always :)
I always appreciate your support!
@@AlexLeonidas thanks :)
Facts bro
Looking Clean with the shave 👍
I’m bout to start a 90 day cut after I run a marathon this weekend. I stopped lifting optimally for 2 months and I’m excited to come back it
I run conjugate rotation of 15 weeks.
14 bench variations and 15th is bench test. Sometimes I double max on that day with OHP .
As for lower I have 12 max variations and last 3 weeks are tests of sumo > squat > conventional deadlift.
Good stuff man! Carry on 💪🏻
On my second week of post pandemic weight gain loss. Crazy to think I found this video. Thanks for the reassurance. Subscribed!!
I've switched my linear progression program to a RIR based incremental 12 week block recently, I'm at the end of week 10 and I have already made PRs in about 75% of ALL my exercises. And I haven't started the over-reach phase yet!
Your beard!!! Lol I think your best aesthetic is the like no.3 trimmer length beard
hope you bench 4 plates again. that was an epic moment.
Back in 2018, I had gone from 232lbs to 170lbs ish in less than 6 months just doing random pushup and ab circuits and way WAY too much cardio. It took me 3 months to break into the 190s. Once i hit 170, I finally started trying to lift weights. That was an inconsistent, messy journey until I started posting rookie numbers on a sub-optimal program.(Squat 3 plates, bench 1 and 3/4 plates, deadlift 3 plates) I jumped back to high 180s-low 190s. Then covid hit. It was all gone due to my own state of mind and eating disorder. I had jumped all the way as high as 250lbs.
I'm 5'9 and currently 226.6 lbs. I started actually cutting calories at the beginning of August. I had already started lifting weights back in April or May trying to get used to training again after so long. It's a long process, but I can see myself back to my original form by January. However, in 3 months time, I expect to be leaner and to further progress in my new optimal program. Part of this is thanks to you Alpha. Take care of yourself!
Good luck! Don't despair, as not all that you don't have now (and had) is lost. The body remembers!
You did it before, which proves you can do it again. And better 💪🏻
Thanks for the upload Alex.
I took my bench from 165 to 187lbs in about three maybe 4 months on your novice program. My goal is to get to the intermediate phase before 2022. Love your novice program brother. Keep up the good work!
How's it going so far?
New subscriber here.. excellent content sir! Keep up the work!
Much love Cody!
Always giving great advice and knowledge!💪
just started an upper lower split after fucking about and not following a program nearly 2 years, this is the video I needed to see
I appreciate this alex i have been in out of the gym this year and i told myself i have 4 months left i should just give it my all and im up for the challenge , gonna do the videos and pictures as you suggsted it should be fun
This is actually brilliant. I stuck to my old program for 9 weeks, added 30kg to my squat and deadlift, 20 on my bench and 15 to my overhead. Still a long way to go, and got some knee issues, but I look forward to the next three months.
Great progress man! I have a similar story. My numbers shot up to begin with but then knee issues held me back. I reset the weight to give myself a chance to heal up and made good squat technique the no. 1 priority. Since then the gains have been unreal on all my lifts!
@@diarmuidbalfe7264 That's awesome! And thanks for the tip. That's what I am planning too. I have been a bit cavalier with my squat form.
Try some knee sleeves if you don't use them already.
@@BoySiddy Definately been there man! A more "hip-focused," Starting Strength style squat worked really well for me if you're looking for a decent starting point. Best of luck! 💪💪
What's your program like?
Love these videos Alex. Been trying those high frequency front levers and have seen fast progress which I also attribute to core training and a decent weighted pull-up.
Great video as always Alex
Looking forward to you releasing a calisthenics program! currently doing calisthenics plus deadlifts.
Great words, bro !!
Love the new look dude
You're amazing
Much love brother
Wow you're looking incredible right now.
Holy shit you took like a decade of your shoulders shaving that beard
i guess you could say....he shaved a couple years off his life....ok...slap me
@@ScEscapism 👋
Lmao but I think he looks way more badass with the beard
I needed to hear this
Needed this so bad after losing majority of my gains fuck that had me down for weeks losing mass and strength sucks bros
what happened?
Looking smooth man
Currently injured and training around it. gonna get surgery in 2 weeks and then it will be lots of physiotherapy and then slowly getting back to my old lower body strenght
I used your tip to do bicep curls with the calisthenics rings at different angles and it works so well to really pump the muscle like I couldn't before
Nicely done on the cut so far, looks like you haven't lost any muscle at all!!
This is probably the best way you can get people into lifting. Hell even 1 month of training 5 or 6 times a week with light cardio and eating in a deficit can do wonders for someone who is really overweight.
Hey Alex, what are your current fitness goals? Would be great to do a video about it
I want to transform, but being caught in a depression, it's hard for me to jump into better habits... But I really have to!
Start exercising more it killed my depression
@@jdjzr9343 I will, I really have to go for it... thx
Great vid brotha
Could you do a video/segment on Doug Brignole in the future? He seems to have some interesting viewpoints on training for mass.
Thoughts on this progression week 1 3x8 week 2 4x8 week 3 5x8 add weight go back to 3x8 thinking about doing this on chin ups bench press squat barbell rows
Sounds solid
Clean shaven is a great look
Can't go wrong with it!
I'm literally on week 3 on my 12 week (semi-agrressive) cut from 104kg - trying to get down to 80kg. It's probably gonna get take longer vjt when you split up the peocess into 8weeks or 12weeks it's much easier to follow and reach a sort of checkpoint if you will. Been feeling hungry. This gave me some motivation to keep going and know that I'm right on track. Gonna take some of your old advice and do a 24hr mini fast once a week.
Q: is it normal to feel the mind muscle connection on one side. I feel my left side burning sensation more arms, lats, quads, and calves, even though my right side is stronger.
Dude we have the same Lacoste shirt! You fit it better though ahahaha
There’s a reason most training camps last 12 weeks, it is enough time to get into “ fighting shape”.
Yea but they are usually relatively lean. If you are overweight it’ll take longer
Damn dude, strong work.
Would be awesome to have your novice program a calisthenics edition!
If natty's are so rare, be one of the first. It's just absurd how every now and then, the youtuber you thought you knew as natural, resorts to roids.
I never plan on becoming enhanced. ONLY thing I'd consider is legit TRT when old and that's if I actually need it. Hopefully I won't even go down that path.
@@AlexLeonidas im sure you won't need TRT Alex
Joey Szatmary broke my heart. Hadn't seen his channel in a while and see him with Jujimufu looking twice the size he was as an olympic weightlifter
@@BigJamesGraham lemmi guess, did he also claim to be natural?
What's interesting is that in the before photo, Alex's neck looks bigger but in the after photo, EVERYTHING else looks bigger especially those watermelon pecs!
No Pump and bad lighting. Pump and good lighting. Oldest trick in the book
@UCipvhEC7PrLo6wElPsyStIg shut your hating ass up
The opening clip made me think of Karate Kid where Kreese says "Give me 60 pushups..on your knuckles".
But to take it one step further Alex basically says "Sure no problem. I'll add weight to actually make it challenging" 😂
From a natural lifter, stop counting the days and make the days count
Picture on the left reminds me of Bear Mode Alex a few years back
Looking good in clean shave..👍👍
4 plates bench is hats off 🎩
The best thing about natty gainz is the muscle memory shit is on your side. Let's say you get injured. If you are enhanced, you'll lose significant amount of muscle and to regain it, you need to go back on cycle. But if you are natural, the muscle loss will be minimal(if you still eat well), and you can regain all thatmuscle within 2-3 month.
Exactly bro it's pretty damn fast and it's a checkpoint that is always re-obtainable. Natty gains are soooo easy to maintain.
@@AlexLeonidas hell yeah. Same shit also goes for strength. Last time when i did deadlift was 2018, May. 90 kg 5 reps. Now i started to do it since August. I can do 110 kg deadlift 4 reps. And i gotta tell this in my country the gyms were opened in July since the first quarantine. So i was amazed how my strength didn't go away
Clean shaven all the way
Anything about winged scapula???
Com on AD gotta use the same lighting
It is the same lighting. Same room, exact overhead lights on the ceiling.
would love ur opinion on pistol squads
Perfection
It’s crazy your a fellow Canadian and you sound like you’re from New York.
Yeah man I grew up in an Italian neighbourhood, while going to school with 98% Italians from elementary to high school so that definitely marked me.
@@AlexLeonidas And you don't have a Québecois accent at all
@black crow I'm 60% Italian, 40% Greek
@@AlexLeonidas Greek and Italian and speak English and French ?!?! CRAZY
man i want to get leaner to look better, i have a good base but id end up like 140lb and 5 9. am i overthinking the number on the scale?
Screw the number bro, I'm 165 lean at 5'5.5 but to be shredded I'll need to be at least 155. How you look matters most.
Hey Alex, can you do a video on how to program a full body workout 3 times a week, heavy light medium?
Go on black iron beast and choose the 5/3/1 3 day split. All done.
Alex can you link me to your power rack please, hard trying to decide which one to buy but I like the look of yours, cheers.
Amstaff TR025 from Fitness Avenue. Enjoy!
@@AlexLeonidas thanks pal
Hey Alex! Been a fan for years and would greatly appreciate a response. Been following your amazing novice program for about a year, and I’ve achieved a 405 2×5 deadlift, 200 3×5 floor press, and 285 3×5 box squat. Don’t get me wrong; I’m more than content with these gains. That said, I feel that my box squatting has just plateaued at 285 for months, and my floor press gains are extremely minimal. Also, since moving to a new gym around 3 months ago and only having a lower box to squat on (~15 inches compared to 17-19 inches back home), I’ve had persistent right quad tightness/minor pain tightening the knee. I have long legs relative to torso. Would you recommend, given more or less plateaus, that I move on to your intermediate conjugate program? Or, despite linear gains being so slow, but still present, that I continue on the novice program? Would it be reasonable I switch back to a higher box to see if this alleviates the above quad/knee tightness and persistent minor pain?
Much love, a sincere fan
Any intentions of building out a calisthenics + barbell movement program? I've got a squat rack, single kettlebell, rings... No room for much more than a couple dumbbells - so your new style of training would be ideal for me.
Problem is I'm having a hard time programming in calisthenics.
Hey Alpha...fight me brah!
I just want to give a quick shoutout to you Alpha reason being my bench was soo fucking shit I couldn’t do 100kg/225 for one rep so I dropped it for the heavy weighted dips and overhead press combo that you told us for a good two months and I kid you not the 225 is flying what a fucking hidden gem I found
Alex's physique is now the nearest thing going to a prime Mike Tyson's! Very similar proportions when lean. Impressive💪🏻🥊
insulin resistance video
Where did you get that polo? Iookin fresh my man!
It's a Lacoste Polo and I got this one from Amazon.ca I recommend buying on special
3 months of bulking can also change your physique
Fact!!
Warm up sets in the novice program?
I shaved a few days ago too :) I felt almost naked at first lol but I got used to it
Yeah it's crazy how fast you adapt to it, really not a big deal
Alex can i make a promise to you that ill do plate raises 4 times a week . i want to do 4x15 (im capable of it) and work my way to more reps. My cousin gifted me 2 plates , i have an ezbar which is smaller and the hand positioning isnt ideal for bench press so ill do plate pushups. legs and back can be taken care of with the bar
Greg Doucette sent me. Great work
Looking good. Have you been doing a set amount of rest days each week or none since it's calisthenics only?
Give yourself three decades!
Hey alpha I've been a fan of yours for the last 5 years or so. I used to be near shredded 11% bf I got there from around 40%. Now I'm back up to 30% and it just seems so much harder to lose it again even though I've gotten much strength and size gains. Any advice how to lose it, stay consistent and keep it off?
Do some cardio,maybe hiit it doesn't make you lose any muscle
Alex bro we all suprised to see you without a beard but I assure you that ur still as handsome as ever bro
Alex when I do grease the groove I end do so many sets that it leaves me beat up sore the next day. Can you please make a video on the optimal number of sets to do while Greasing the groove.
Currently doing one arm divebomber push ups (hardest one arm push up variation there is) feet shoulder width. Pistols as well.
Noob question, but I walk a lot every day - anywhere from 15-20,000 steps per day. How much should I compensate in caloric intake if I’m trying to cut?
Around 600-750 more calories
Shaven Alex just hits different
Alex please help me fix winging scapula....please.
Man looks sharp without beard
the only thing i don't like when losing fat, it makes me look smaller with a tee shirt on.
My face looks like I'm sick. I hate that.
Buy a smaller shirt. Or wear sleeveless stuff,during winter eh you wear hoodies anyway and its better to look good naked that fill out a shirt that youll never really *fill out* natural.
Where are those Q&A's???
What ever happened to bear mode
Does the absolute burn and exhaustion in the muscles get better? The lactic acids*. I’ve been trying to consistently do/start calisthenics but it takes the wind out of me
Hey Alex! I have been doing Nucleus Overload training for my legs and have been seeing great results my legs have grown a lot. What’s your opinion on doing Nucleus Overload to build a bigger neck? Would it be safe to do and will my neck grow if I train it every single day. I’m trying to get my neck back to 18in to 20in.