The hardest part of brians program is encorporating 12 reps of lying about being natty each session

But still 3 times week is too much

I do a primary / secondary split. Every other day. De-load as necessary.

Great dialogue between you too. Cheers! <3

Why would someone avoid whey isolate ? Seems harmless

Limb lengths is a huge factor that no one talks about. Someone who is 5'5" could squat more frequently than someone who is 6'5". This philosophy works with many exercises and movement patterns too. Gotta be objective when comparing yourself to the guys who are taking information from. Love Alex though 🔥

The split I’m loving is Full Body Push Pull . EOD, so I’m hitting each muscle every 4 days.

Why does a 12 minute clip have so many chapters lol

Get rid of the Funko Pop advertisements

A rapid eccentric definitely build my traps when I do cleans. It's about the only trap work I do apart from carries and deadlifts. I think traps are probably one of the safest exercises for speedy eccentrics. I don't try them with any other muscle group. Pullups might be alright too.

I've transcended lengthened partials. I now only work my muscles in hyper-extended positions. The gains are unreal.

Hey guys, I would really appreciate if I could get any feedback on my full body workout. Workout A: Bench press 4X6-10 Squats 4X6-8 Pull ups 4x 6-10 RDL 3x8-10 Overhead press 3x6-10 Bicep curl 3/4x 8-10 Workout B: Incline dumbell/bench press 4x6-10 Squats/Deadlifts 4x6-8 Barbell Row 4x6-10 RDL 3x8-10 Lateral raises 3x10-15 Diamond pushups/Skullcrushers 3/4x8-10 Any tips, is it too much volume or just enough? Btw, i'm doing it 3x a week. For example, on mondays and wednesdays I'll do high intesity and on fridays I'll do high volume and also my recovery is pretty good even tho I have some trouble with my sleep for couple of years now.

Why doesn't this channel have more subs? It's really good and the questions are always insightful and perfect for enhanced learning.

I really just don’t like RIR. I love pushing each work set all out. I’ll either do that with 6 set once per week using an upper/lower OR Full Body 2 x week with 3 sets. Both work, depends what I’m feeling, I allow myself to auto regulate to make it fun depending what I feel like doing that week.

All the energy you kids put in over analyzing shit, how do you have any left to train?

Excellent video! Loved the discussion. Super informative and helpful as always. 🙌

i can listen to Alex for hours. The stimulus to fatigue ratio of his talks are unmatched

I wouldn't give lengthened partials so much importance. I highly advise 1 set of holding then very slowly lowering only with higher weight, very low reps (2-3) to failure. You will see an increase in strength the next week. 😉

i can listen to Alex for hours. The stimulus to fatigue ratio of his talks are unmatched

I have a high work capacity for both high reps as well as low reps (just comes from lifting a long time and working in many rep ranges I guess) Although I do try and avoid anything lower than 8 reps these days just to save my joints, as ultimately doing so allows me more volume per month and more freedom in programming

Get sticky Ricky aka Eric bugenhagen on the podcast

It’s true about the pain part, most people are not willing to push that hard

My legs need 96 hours even only using 2 main lifts and 2 isolation

The latest research/testing Wolf, Schoenfeld and others recently completed found lengthened partials are at best the same or less effective than normal ROM. Wolf is not going to be recommending only lifted partials.

Paul Carter and Chris Beardsley are the best in the game

Professor X-Frame

yeah sorry but what you said about biomarkers and "the research" saying that veganism is very healthy thats simply not true. its likely better than the SAD diet but youve been mislead about the biomarkers thing. cholesterol is not the cause of hart disease, red meat doesnt cause diabates/cancer etc. (whatever they claim) and with the protein intake i can agree. The nutritional research is like so bad (which you should know if you knew how to read studies properly --> quality, bias, funding etc.) they shouldnt even allow it to be recommended. its all based on epedimiology and if you look into what they do they actually give individuals a questionaire about what they ate 4 weeks ago, they also use people with diabetes, obesity and smokers in the studies to make red meat look bad. Yes those people they eat more meat on average than a normal healthy american, but you cant say --> this guy has obesity, diabates and smokes --> they eat more red meat --> therefore red meat causes cancer, obesity and diabetes. YOU CANNOT prove CAUSATION with CORRELATION which you should know, its basic knowledge. like thats literally what a lot of these epidemiological studies did, which is disgusting. i advise you to not talk in certainties when talking about nutritional research because there is a lot of shitty research out there. if you cant spot the good from the bad please dont get involved in reading nutritional studies, because it will lead to bad choices --> veganism. Especially when you have a large following and you almost recommend veganism, you will lead a lot of people to ill health, you CANNOT get every vitamin/mineral out of plants. Humans evolved/thrived on meat since the dawn of time, you really think that in an ice age people were eating vegetables lmao. And dont come at me with "yeah but they didnt get old" because then you really are not that knowledgeable (insane amount of child death --> lowering the average lifespan by significant amounts)

Super inspiring. I’ve gained 35 pounds so far on a vegan diet in about a year. Alex had a huge influence on me. Good stuff!

How bout an example 3x per week, including all exercises/sets/rep ranges???

Lots of misinformation in this, the science he claims of doesn't exist.

Awesome content, iam nearly 50 now and feel each set. The days of moving big weights are behind me but I enjoy my training now more than ever

Upper, Lower, Full Body, done 3x per week. Thank me later this is the best balance of upper/lower and full body. You get the best of both worlds. Not too many days in the gym, not too many long sessions and the ability to do more focused work in the upper and lower workouts. I strongly believe this is the perfect setup for the natty lifter.

Personally, it's how many workouts per month; 18 to 24 days over a month is an average. What I do isn't as important as it is to exercise so long as I'm doing each body part twice a week. Entire body is always an option but not necessary. However, if utilised, it is completed using a sledge, pushing, and pulling with a rope attached, framers walk, suitcase carries and kettlebells. If you are following a weight-lifting full-body programme, your joints will hate you due to a lack of recovery and a spike in cortisol over a week. Therefore, I've concluded that tracking your workouts over a week can weaken you, but over a month should make you see better results.