Give Yourself 3 Months!
Вставка
- Опубліковано 16 вер 2021
- You CAN look completely different and/or acquire new PRs.
Instagram: / outalpha
----------------------------------------
5% off Naturally Enhanced Using Code "ADF"
outalpha.com/ne
----------------------------------------
My Free Novice Program! outalpha.com/the-out-alpha-nov...
----------------------------------------
Nutrition Guide: outalpha.com/tad
----------------------------------------
Want to consult me for email exchanges, consultations, online coaching, or for custom programs? outalpha.com/contact/
#Bodytransformation #Strength #Fatloss
Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Навчання та стиль
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
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
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?
@@SpaceMarine113spell 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.
@@SpaceMarine113 I can say that same about yourself. A simple spelling error on my part was met with ignorant response. Child please
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
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
Loved the video, man. The motivation I've gained from your videos has been literally life changing. Thank you.
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.
Cut is Looking great alex, inspiring to see the muscle mass being revealed after years of strength building as a natural!
Always giving great advice and knowledge!💪
Props to you bro. Its not easy to keep creating content after this much time consistently. Here's to your continued success 🍻
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.
Welp... Time to end the year strong 💪🏾
90 days no missed workouts starting tomorrow. No excuses. 🙌🏾
Thanks for the upload Alex.
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...
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 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
Great video as always Alex
On my second week of post pandemic weight gain loss. Crazy to think I found this video. Thanks for the reassurance. Subscribed!!
hope you bench 4 plates again. that was an epic moment.
I needed to hear this
Looking forward to you releasing a calisthenics program! currently doing calisthenics plus deadlifts.
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 💪🏻
Facts bro
Looking Clean with the shave 👍
I'd love to see your actual calisthenics routine brother, keep on grinding
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!
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?
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
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
Great words, bro !!
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!!
Nicely done on the cut so far, looks like you haven't lost any muscle at all!!
Hey Alex, what are your current fitness goals? Would be great to do a video about it
Great vid brotha
Looking smooth man
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
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 💪🏻
Great to see you alex. I'm supportive as always :)
I always appreciate your support!
@@AlexLeonidas thanks :)
Damn dude, strong work.
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
Your beard!!! Lol I think your best aesthetic is the like no.3 trimmer length beard
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
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?
New subscriber here.. excellent content sir! Keep up the work!
Much love Cody!
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.
Wow you're looking incredible right now.
Would be awesome to have your novice program a calisthenics edition!
You're amazing
Much love brother
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
Looking good. Have you been doing a set amount of rest days each week or none since it's calisthenics only?
Could you do a video/segment on Doug Brignole in the future? He seems to have some interesting viewpoints on training for mass.
Alex's physique is now the nearest thing going to a prime Mike Tyson's! Very similar proportions when lean. Impressive💪🏻🥊
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" 😂
Dude we have the same Lacoste shirt! You fit it better though ahahaha
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?
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.
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
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.
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
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.
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
From a natural lifter, stop counting the days and make the days count
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.
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.
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
ive been struggling to stick to a program for months. I basically just try to train hard everyday doing calisthenics basics
Alex always making no excuses
What’s ur view on artificial sweeteners bro? Also thanks for all your help.
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
Love the new look dude
How much is your normal calorie intake. Thanks for all the content.
Clean shaven is a great look
Can't go wrong with it!
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
Clean shaven all the way
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
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
Perfection
4 plates bench is hats off 🎩
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
3 months of bulking can also change your physique
Fact!!
hey Alex I , I have a question I stopped working out for 1 month and a half because the gyms are closed in my country how much time do I need to gain my muscle back thank you! great video as always .
Com on AD gotta use the same lighting
It is the same lighting. Same room, exact overhead lights on the ceiling.
Alex bro we all suprised to see you without a beard but I assure you that ur still as handsome as ever bro
Looking good in clean shave..👍👍
I was an average guy though one of the strongest in my environment ( due to a small gym with no rack ) and now I am a bit out of shape and want to come back to shape, do you think that because of muscle memory, it will be attainable in that time period. When I was 18(2 years ago) and the last time I was in shape, I weighed around 180 pound at 5ft 11in and I could bench press 2 plates, squat 265, deadlift 360 and I could also do weighted chin ups and dips so more of an overall strength rather than big three which I haven’t done year around. The only difference between then and now is that I want to be leaner than then and better at calisthenics. Thanks
Alex is there a risk of wrist injury on weighted fist-pushups, as you progress to heavier weights? Isn't the joint being compressed?
Do you have any book recommendations for programming (hypertrophy or strength)?
how long does muscle memory last? I got injured 7 months ago. And it doesnt look like ill be back in the gym for a while? I made significant gains but they've all atrophied now, looking at my before and after makes me depressed, and the only thing helping me cope is muscle memory.
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
Alex do you think I can fix my scapula winging with pull ups in 3 months?
Picture on the left reminds me of Bear Mode Alex a few years back
Greg Doucette sent me. Great work
would be nice if you threw a program out there i do intensity ,light,volume but what program be best and abs 🤔 workout everyday...
Do you think 3 month bulk after 2 years off(5 years training) will make big difference?
Winter, spring, summer, autumn. All 3 months long, coincidence? I think not!
would love ur opinion on pistol squads
shaved looks good bro
Hey Alex I’ve been doing 5x5 weighted chin-ups and have progressed to 40lbs but can’t seem to add more weight without failing , any tips on breaking through my Plateau, any help would be greatly appreciated , thank you.
Give yourself three decades!
Do you think there is a minimum amount of lean tissue you should have before you cut? Im talking theoretically, not looking for a specific answer