Strength or Size, Smelling Salts, Overload Stretching (Q&A)

[@AlexLeonidas]

Q&A time! Post your questions down below. 0:06 What do you think of the saying' that if you are not enhanced you will never look like a bodybuilder? 1:13 Alex, can you explain how a person is going to look when they got a strong bench press but a weak back? 2:23 What lifts should you do to be better at a muscle up? 3:20 Following the rack pull stretch logic , will stretching my chest in the bottom position of a dip with supramaximal weight give me a massive chest ? i don't care if it doesn't carry to real dips , i just want a bigger chest 5:06 How long do bands last? 6:12 Alex I've been doing zercher squats in my training recently but I was wondering if you thought it is more of a "fun" lift rather than optimally increasing overall strength development. Just like a muscle up is a nice trick to do, but isn't the best for building vertical pulls/dips. 7:46 How come you literally never post squat vids? You say you love front squats but I don't think I've seen you do one 10:26 Can you progress your weighted chins and deadlifts and ohp on the same program or will it be to taxing on the cns?? 11:12 Are rack pulls good for rounded shoulders and do you think reverse flys are just as good as facepulls if not what can I do( I only have barbells and dumbbells and some bands) 12:39 Alex when should i use 10×10? e.g are barbell rows effective when i do 10×10 on volume days? 13:35 Do i need mindmuscle connection on boxsquats? i'm pretty confident in doing them well without kneeflexion but i dont get really sore of it neither i feel my glutes/hams a lot. is that fine? 14:44 What are your thoughts on explosive BAND leg extension with over-speed eccentric for safe VMO gains + connective tissue development? 15:50 Do you think it’s feasible to use weighted stretch movements to relieve muscle tightness or improve flexibility? Like using Romanian deadlifts to increase hamstring flexibility or rack pulls above the knee to stretch out tight upper traps? 16:56 Thoughts on smelling salts? 18:19 Yo Alex , I'm training full body 3 times per week , can I practise calisthenics skills on my off days ? 18:55 Hi Alex! Is strength training only for CNS? If so, how can reps below 5 result in hypertrophy as total volume is low? I'm asking this because your novice program has this rep range. 21:31 Alex, what beard products do you recommend? I have an itchy beard and flakes 23:16 Alex I've noticed you don't look as tired or baggy under the eyes lately. Have you changed something?

[@nicholasingram8987]

AlphaDestiny hey Alex love and appreciate your videos a lot! Keep up the hard work brother! Im 16 and i only have dumbbels, barbell, and a bench at home and I can't afford a gym membership. I've been working out for about 2 years . do you believe that with my current equipment I will be able to recomp, or do you think that I need to follow a certain program such as a calisthenics program? Thanks Alex. P.s your last name is fuxking dope !

[@alex-ns3hp]

AlphaDestiny How would you approach and plan a bulgarian light system to gain strength on the flat bench without much shoulder pain? accommodating bands?

[@darrenmcnamara1764]

hi Alex, I'm doing your novice program and have a bad pain in my neck after the box squat, is this normal or am I doing something wrong. any advice would be a great help man

[@alterdestiny1]

So i did some farmers walks today it was a rest day for me but my grip has been failing on the bench. i was wondering how many times a week should i do grip work so it doesn't mess with my recovery. brought in my fatgripz and put them on 5,10 and 15 lb dumbbells and just walked around for 3 sets of a minute.

[@flyingdagger97]

Best exercises for big legs except squats?

[@Superdashie]

I have exams tomorrow... but this seems more important.

[@awebase]

The Human Eye good luck bro

[@nicoaustin5595]

It sure is.

[@Uwyrlsjsval7291y3ip]

Right?

[@unknown-user07299]

I am totally not bald. I shave my luscious head of hair every day. And I am totally not jealous of your nice hair. That’s not why I make so many videos about you

[@faithgains364]

Jason Blaha’s Plus 5 Hat of Weapon Smithing 💪🏻

[@unknown-user07299]

I’m speaking the truth. I’m secretly in love with Alex. And I secretly use straps as well when I lift.

[@unknown-user07299]

j f66 no, because hers is larger than mine. You know I’m the best at everything, right?

[@swolefuckingmeatball6595]

Never stop posting these Alex.

[@EricFIT]

Always look forward to your Q&A's bro!

[@AlexLeonidas]

Eric's FITNESS Tips preciate that bro!

[@PrivTrd]

**QUESTION FOR Q&A** : How do you maintain a 18" neck? Suppose you do the madness 4 times a week to build it up, do you have to do that forever becuase the building process is quite rigorous and is a workout on its own when doing 5 or more movements for many reps.

[@Yasill_Spiritual_Lifting]

I really appreciate your super short intro, straight to the point

[@suvarmaharaj2829]

started doing rack pulls above the knee because of you, its now my favorite exercise

[@ottovuorio382]

Good stuff, man. Whenever you make a long video like this, I plug earphones in and go for a walk.

[@iamcorneliu1097]

3:20 the traps and the chest have different functions so the stretching method even if in theory might work it doesnt. All muscles have different keys.

[@hashemali5783]

*QUESTION FOR Q&A* : 1) I am a 18 year old novice lifter who has been training for 4 months and have now reached a 100kg box squat, 120 kg deadlift, 65kg bench, 42.5kg OHP using your novice program. my bench and OHP has been at the same weight for about a month and a half now and is not increasing (even by microplates) how do i increase them as my diet and sleep is good. 2) in the 4 months i have been working out i have bulked up from 61kg to 78kg with a bodyfat of 13%ish is this healthy.

[@qutaibasabha]

Alex ma man! I am a dedicated subscriber. Thanks for this video. I am medical doctor and about the beard flakes, too much dairy doesn’t do anything to your skin. Don’t get me wrong as I have been thinking about going vegetarian for a long time (for ethical reasons though). The only component that is vital for the skin is vitamin A (Vitamin C helps somewhat too). One can get their vitamin A RDA by eating one sweet potato or even the smallest carrot ever (if you want a low calorie food). Dandruff can be an environmental or infectious problem. Your best bet, besides optimizing vit A intake, is anti dandruff shampoo for the beard + deep conditioner + beard oil unless someone has a lot of redness and itching in which one would need to see a professional.

[@A55ASINATOR]

Alex pulling through on the daily. Keep it up man :)

[@love.jewls.company]

Thanks for introducing me with the wim hof method. I just did it a minute ago and it was great.

[@iamcorneliu1097]

what do you have against sets of 4?

[@jasoncobb5155]

corneliufitness8 Nah screw 4 brah, its 3 or 5 sets. Your brain goes haywire when it thinks about 4 sets, just doesn't compute right know wat im saiyan

[@iamcorneliu1097]

I m doing the same, I do sets of 3 and when I do sets of 4 I always say I came this far so I have to do one more so I do 5. I always do 3 or 5. But I was just wondering, maybe there is something else. I'm not hating on anyone :)) I do sometimes 1 set of an exercise and fuck it

[@non9886]

man, 4 is not prime number. you have to consider it from free mason perspective :-)

[@AlexLeonidas]

Nothing I clarified this many times. People abuse the progression on my novice program by doing 4

[@iamcorneliu1097]

ok, thank you guys. It was just something I always wondered.

[@poopkid1370]

Arm wrestling exercises? Maybe a video detailing different effective workouts?

[@nicoaustin5595]

You can do facepulls with barbells or dumbbells if you lie prone on a bench with a slight incline.

[@clenjones5748]

I got a fucking QNA question brother. Maybe go in-depth on weightlifting and boxing/fighting? Especially boxing. Which lifts to use? Programming? Frequency in balancing fighting and lifting and conditioning. I know you’re a beginner in boxing but everyone will appreciate your stance on lifting and boxing

[@Abubakar-dc1sj]

Hey Alex who are you favourite metal bands?

[@Aswornbyshade]

I'm Batman TATA Steel Ltd. makes high quality metal bands. But if it’s metallic jewellery bands you can try H.Samuels

[@M0stlyHarmless9]

On your novice program you say NEVER do 4 sets. Can you explain this? I thought total work capacity is what matters most. Loving the program btw

[@Swiftskice]

Charlie Silva if you can do 4 sets, you can do 5.

[@user-xi9mc2uu8n]

if you can do 5 sets, you can do 6.

[@ayi_oglu_ayi]

@@user-xi9mc2uu8n if you can do 6 sets, you can do 7.

[@jorgeinzunza5562]

Alex thoughts of current dbz super episode

[@ahmarcamacho8404]

Speaking of zercher squats, today i did them for the second time. I did a pyramid from 135 for single sets of 5 working up to 185, 225, 245,275,295 and got up to 315 for a double, tried 335 and failed. Felt terrible, but after it was over I realized that zerchers are pretty cool. Definetly would recommend felt the great leg pump, and the unholy amount of core it required

[@sakispdsw]

10:20 just singles or doubles for strenght only

[@jonwong7827]

Alex! My man. Will you be making a calisthenics program? With maybe weights for legs

[@badboyreeves]

great QnA man! When do you think you'll get round to doing your custom programmes? been emailing since june and I'm just curious, cheers man.

[@marcustaylor670]

Your legs sound like my traps, just started doing rack pulls which really seem to strengthen my lower back but my rear delts and traps are starting to get to the point they are going to be too big. I've stopped all rear delt and trap exercises now as I don't want them bigger. Will keep doing the rack pulls but will rotate them with trap bar and standard deads so I hit each exercise every 3rd week. Just really enjoying doing the lifts you have been showing me, I always get overdeveloped small muscle groups. My calves haven't got to get a lot bigger before they will make my upper legs look silly so am looking at not training them soon. Think I'm going to get some bands next for bench pressing on the smith machine. I don't like smelling salts either, I use deep breaths too.

[@AlexLeonidas]

Marcus Taylor Awesome Marcus

[@Buddhamind11]

Dude I been doing the won hoff method right before my lifts also !!!!

[@drimodramo6567]

everybody says that you shouldn't do deadlifts too often, lets say 4 times a week. but if someone loved that lift so much and intended to do it with that frequency, how would you recomend to go about it?

[@Ken32329]

in question in 13:35 i think box squat is a posterior chain emphasis movement therefore we feel less soreness on anterior chain(the quads , what do you guys think?

[@JolsonRares]

Hey Alex, have you ever failed a rack pull above the knee PR or working set? Appreciate your work, you are a true inspiration

[@mpowerewd22]

Alex I've been meaning to ask you for a while now (idk why I haven't yet) but I've had serious atrophy from 3 knee surgeries on the same leg dating back to 2008. This atrophy and weakness throws off all my lifts and pulls from the ground because of the compensation introduced from my stronger leg. I want to build mass and strength (for the affected leg) with the exclusion of leg extensions and leg curls as my physician stresses that it's unsafe for my ligaments in their current state. So far I've been using single leg leg presses but I don't want to be limited to this exercise.

[@AndromedaIX]

My main man Alex, I get mild/annoying pain in my left groin (the adductor attachment at the groin) when doing deadlifts and squats. How can I fix this?

[@Vinicius-nk1iu]

Erik Hansen narrow your stance on the squat, it solved that problem for me.

[@Nicolas-zk7eq]

Strengthen your adductors. And abductors, don't want to build up imbalances.

[@AndromedaIX]

OVERCOME72 don't really do backsquats, mostly frontsquats. And yes, I do conventional, but also trapbar and rackpulls

[@Babymercy8]

Hey Alex, I'm a 6' guy at 200lbs and 20% body fat. I'd consider myself a big eater. Joined a gym and went low carb when I hit 250lbs. A year later, and I can't seem to lose fat, even with counting calories. Long story short, what are some filling foods/meals that are low in calories? Keep up the informative videos

[@joshmoore8621]

I have a at home gym with dumbbells a bench press and rings but I don't know how to train legs without a squat rack

[@blingeranvideos6568]

Alex posts a video = Great day

[@MegaPapuca]

What are your thoughts on the Fruitarian diet? It is 80% carbs, 10% protein and 10% fats, you eat mostly fruit for your carbs...Dr Morse is a big advocate of this and he says it is our natural way of eating since we evolved from primates and they are frugivores...I haven't tried it myself

[@jackb5338]

What about climbing and weight lifting? How to avoid overuse injuries and help build durable biceps and rotator cuff? Would that just be band curls and over head pressing?

[@regularjack2]

Thoughts on land mine deadlift?

[@rb9951]

Jackson Price Fantasic. Rotate that and t-bar row and you'll have a strong lower back and a nice upper back.

[@allanguess1113]

Hey Alex im 14 and have taken weightlifting serious this year, I'm also currently on ur novice program. My question is what muscle progress/expectations should I set for myself. Thank you.

[@allanguess1113]

Thanks for the reply

[@darrenmcnamara1764]

have you had a chance to use the Viking press handle yet

[@vegardarntzen8031]

During my bulk i went from 17 inch legs to 24 inch legs (still bulking), and i am 6.1 inches tall. Guess i have really great leg genetics too..

[@shakeeljessa9619]

Hey Leo, any advice for a new swimmer wanting to get better? I know you used to compete.

[@KarlKarsnark]

Another great vid Alex. I've been doing your novice program and love it, but I'm curious to know what your advice would be when it comes to breaking through plateaus? On most of the lifts I'm making great linear progress, but the over head press, box squats and bench are starting to level off and at very low weights while other movements like the deadlift, over head extension, preacher curls, etc...improving steadily. Is it all just mind over matter, or should I stay at the plateau weight until it becomes relatively easy to do before upping the weight again? glad your veggie-based diet is working out, as well. as a vegetarian myself, it can be hard to find other folks in the fitness/weightlifting world with similar lifestyles. thanks for all you do

[@vovovovi3657]

do you think the offseason bodybuilder look is achievable ? muscle mass ,moderately high bf and visible but not stupidly shredded abs

[@AlexLeonidas]

Of course bro

[@nlazalde512]

Hey alex and fellow people of the comments i will soon be starting a manual labor job and im looking for advice on how to continue lifting while doing this job( i will be working at UPS as a package handler) and from what ive been told its tiring so i was wondering if i should expect my lifts to go down while i adapt to the new workload of the job or should i keep pushing for the +5 lbs every workout? Oh im currently running starting strength and currently at 130 bench, 95 press, 190 sq, 245 dead,M/22/210lbs. Ive tried stronglifts before but it was just too much for me constantly reset early on. Any help is appreciated thank

[@HammerBlow500]

I also work a manual job in the property maintenance industry, but the intensity of the work can vary greatly from job to job. I do plateau sometimes but I'm still making decent gains. I'd recommend training full body, twice per week. It's working pretty well for me without running myself into the ground lol

[@ohtebowah]

When you first start your job continue training but do a deload week. Find yourself getting accustomed to the manual labour whilst contuining the movement patterns and lifting weights at the gym (but much lighter). Over the coming weeks build back up to the weights you were lifting previously while adjusting for recovery

[@Hope-Solos-Darkstar]

I work in a steel melt shop on 2 week swing shifts if you really wanna train you will find a way. It really is a mindset thing.

[@non9886]

if is training your priority you have to find different job. if is training your tool to survive in real life, it is just challenge :-) i know a lot of people which smoked themselves when they can't except reality and physical limits of human body. as for as your numbers, you are obviously very beginner, so it shouldn't be problem. on the other hand manual work can help you to develope some strong points of your physique as endurance, grip, some extra skill etc. you have to understand that if you work manually, it is part of your regime. and that your workout is some kind of accessory matter. you have to adapt your training to your work. if you will whole shift lift some parcels and it would be demanding for your lower back as fuck, you can never use advice from some youtubers which doing shit and praise on this and that. even if god tells you that dl is way to go and you have to do 25 series of dl 3x a week, it is bullshit. same with other things. you will be also exhausted, so you should probably have to lower your training volume. it is not problem for maintaining or gaining strenght (to some point), but gaining some weight could be a problem. but it depends on other things. your body will also adapt on that work routine and your overall condition will later fit to demands of it. last but not least: you will need quite a lot of calories. probably even if you will eat a lot, it will not be enough. don't underestimate it. try to eat even small amount of food, like some fruit, nuts, raisins, rice cake, boiled egg or some shake (homemade "gainers")during the day (or cookies if you prefer :-). you will probably need deload days, when you rest totally and eat even more than usually (1 or 2 meals instead of training :-). but it is definitely manageable. with some limitations though. but it could increase your will, patience, focus and could help you to find your habits, priorities and way of life...

[@Gmftw23]

Hi Alex what's your opinion of lifts such as pull over and press, self loaded leg press, Arthur Lift and side press

[@chizzycity5585]

Hey Alex. Say when I DO get back into a surplus of 3,200 calories a day. On the recovery days where I ONLY do connective tissue, mobility, and conditioning work. Do I have to up more calories (because I'm doing cardio those days) than the other days where I weight train? I asked because when weight training, you do burn a lot of calories as well, especially when lifting heavy

[@mikegorbet2544]

I agree with the safety of overloading bottom of a dip... good way to snap your shit up

[@mgtowphilippines8164]

Video about the Wim hof method he is the guy swim in north pole right or south. I use to do it

[@isaacbuzz3368]

What is a good exercise rotation for and increase in the incline bench ? I was thinking Week 1 - Incline pause bench Week 2 - Incline close grip bench Week 3 - Incline pin press Week 4 - standard incline bench Would this work ?

[@SONZOFGUNZ37]

How’s the cutting going? I would like to know what you’re doing? What do you think of Push, pull leg day routine

[@AlexLeonidas]

Going to do an update video in a few days

[@user-sl2ob6jv8h]

Use 303 aerospace oil from the beginning on bands.. will not distort..

[@ZaXeFyX]

How do you know that you have reached the intermediate stage? And how long should you run a beginner program?

[@rasta4276]

Hey Alex is there any benefit of doing seated calf raises instead of standing?

[@yaayeet3625]

Am I the only one who likes the video before watching it? Love to you Alpha!

[@gzaf83]

Hey man, I know this is not a question but I just wanted to say that box squats is THE TRUTH. I had MAD loose skin in the area under my glutes,shit was disgusting. I mean I couldn't have sex without feeling awkward, plus my boxers would turn into fucking thongs just because my glutes were so loose. I started doing box squats for just a couple of weeks, and the difference is already HUGE. No more boxers up my ass, shit is impressive. Never going back to conventional squats,ever.

[@lorenzogullone6007]

Hey Alex. What are you thoughts on knee sleeves for squatting? Also, do your squatting standards assume that you are only using a belt?

[@jordanyork7687]

Yo Alex, so it’s pretty common knowledge that a large factor of bench press strength is how much you weigh. But do you think someone with a 315 bench at 23%bf could actually be even stronger once hes down to 15% because now hes in a bf% that is more optimal for maximizing healthy hormone and testosterone levels? Can this hormonal boost counteract the weight loss in this specific scenario?

[@silmafilm3682]

Alex, you are always telling us how reverse hypers 'traction' the spine. But what does traction mean, and how does that benefit the spine and help prevent injury like you say it does? Is there evidence for that statement?

[@adityajuneja7]

How often and how do you periodise your neck training? I am training neck for a year consistently and can't seem to progress any further I do your naturally enhanced fashion

[@TheActionTourist]

Hey Alex, i once saw a video from you, in which you and another dude (forgot his name, but seemed like a friend of yours), mentioned a guy encountering the other dude in your video (being a fan and stuff) and telling him he was doing the push-pull-legs split 2 times a week. I remember that you and him believed it to be a bad split and ridiculed it a little bit. Which i found kinda odd to be quite honest. I thought it would actually be a good split! Since you'd be hitting each muscle group twice a week (for optimal traing frequency (it's been stated that training each muscle group 2 times a week is the optimal frequency for muscle growth (acccompanied with enough protein intake of course) , you'd be getting one rest day in between this 3 day split aswell. I remember you mentioning for example that you'd be in the gym almost every day and would 'live there'. But aside from that i can't recall you and your buddy having any more arguments against it. Can you elaboratea further on why you think this split (repeated 2 times a week) isn't any good? Do you think it's too taxing on the CNS? Even with good sleep everday? Also, let's put aside the argument of 'time spent in the gym' assuming this won't be a major issue (it's not for me for example). So like i mentioned before, can you elaborate on this split as to why you think it's 'bad'?

[@aconfusedshoe6240]

How to do ur novice program with a herniated disc in the low back? jefferson and behind the back rack pulls and deadlifts off blocks don’t hurt my back but wondering how i can do rows and maybe overhead press

[@tanhuulusoy]

probably reverse hypers

[@clenjones5748]

Hi ALEX. Got another question. Probably more important... I live out of town during work so when I do my neck training, it’s at the hotel. I have a 10lb plate. What’s your opinion on building up to very high reps with a 10lb plate? I am currently at 150x10lbs.

[@KaranCoimbatore]

Hey Alex, what do you think about high pin rack presses as a lift, maybe to increase general upper body strength in the same sort of way that heavy high pin rack pulls do?

[@savirajrandhawa2191]

Alex what camera do you use and mic?? Your are high qualaaaatttaaayyyy😘😰😰😰😰

[@AlexLeonidas]

Saviraj Randhawa Rode videomic and Canon EOS 70d

[@GabrielMartinsFitness]

Yo Alex, what's your honest opinion on OHP along with rows and OHP along with weighted pull-ups? On NE the focus is on rows, but everywhere I see people saying you should do more pull-ups. I want to optimize my training for bigger shoulders.

[@billabongone]

Is it important to get a pump even if you have to go lighter and do more reps for power building?

[@goldendragon9644]

Alex, I would love a truly bodyweight/calisthenics program made by you. Do you plan on making one anytime soon?

[@wetwerewolf123]

Hey Alex, Wif Hof says that his technique is not to be used in dangerous environments e.g in a bath or under a bar bench pressing, due to the risk of passing out. Do you think its worth the risk?

[@TheSunnycal]

Hey coach Alex whats your take on plate loaded machines such as Hoist machines.

[@Atomicwarfear]

Need some help Alex. I have good width in my back and some good upper traps. But I have no thickness in my back. The muscles between my shoulder blades are basically non existent.

[@ProductionGodRa]

Alex do the DOMS actually matter? I've heard you say that it doesn't matter because it's just the connective tissue swelling up but in the past you've said that X exercise will get you sore af indicating that it does matter? Can you clear that please? Thanks man, huge fan!

[@blacklilleskutt]

Hey Alex! I train about 2-3 times a week, usually preferring intense training over volume training. I'm fairly new so the noob gains are coming in nicely with your novice program. However last time I went to the gym I added one exercise for fun, but I think it did more damage than good. I tried your "rack pull above the knee" with 100kg for 5 reps. Since then I have not been able to recover properly, I am afraid this could be because of my diet. (I'm cutting.) I know that you recommend NOT to add any exercises due to it being a overkill for your muscles. Could this have happened to me now, since I cannot recover? (By recover I mean "never getting energized") If yes, what is your suggestion to fix this?

[@Biggelz06]

What do you think of a fullbody workout everyday and going heavy only on one movement that target a different muscle groupe eache day and going light weight with high volume on the other muscles groupe ? For example Day 1 squat, Day 2 row, Day 3 bench press Day 4 rest Day 5 deadlift Day 6 bicep curl + tricep extension Day 7 Over head press Day 8 rest Day 9 repeat

[@hdz3363]

Quick question Alex are you still using minoxidil ?

[@AlexLeonidas]

nope

[@timiolaikopaidi8581]

What are your thoughts on OH squats in terms of ab development and mobility increase?

[@djnkg4703]

I have a problem with gyno no matter what i do it wont go away, as my chest muscles grow i get more fat around the nipple,although Im in a caloric deficit .

[@raination6668]

Where do I leave questions for these QnA’s?

[@AlexLeonidas]

Raination right here

[@simonn8613]

I recently went from barbell shoulder press to dumbbell shoulder press, and it feels Alot better, i basically have your build, wide shoulders, short arms, big ribcage. Could this be because of the increased range of motion and what is your opinion on it?

[@abababa514]

I heard doing a push pull leg split is the best split around? Thoughts?

[@jasoncobb5155]

Thug Baby Nah, push/pull/leg is second best. Numero uno is full body. That shit is close to roids for natties.

[@7Rokumaru]

Jason Cobb what about upper lower? D:

[@hbhj9710]

Hey, currently following your novice programme, but my gym doesn't has any box for box squat, currently doing it off a bench. Would you recommend to continue doing it with bench or it's better to switch to normal squat? Thanks!

[@silmafilm3682]

Alex, I could really use some help. I do mostly barbell exercises, but I feel more sore on my right side after every workout. My right bicep, tricep, lats, shoulders, traps, glutes, and legs are always more sore on the right side. However, I do not know what is causing this. It has come to the point where I literally cannot squat without messing up my form badly. Do you know how I can fix this so in the future I do not incur any more muscle imbalances?

[@brutusbiblical5138]

Q&A question, so I had surgery on my wrist a year ago, and am now unable to have direct stress straight on my wrist. So I can’t do bench presses or dips anymore. I can see after a year that my chest had been lagging. Is there any way that I could grow my chest without the bench press or incline bench?

[@ProjectMakeleio]

Flyes, pec deck and crossovers

[@michalhromadka686]

Wrist curls and reverse wrist curls with resistance bands? Have you tried these? Would you say they are just as effective as dumbells or barbells?

[@brausemann8557]

Can you recommend a book on strenght Training? Thanks alot

[@henrilambert3474]

Whats your opinion on the LADDER ?

[@noahdamico6801]

I don't think you did any dynamic effort as a teen, but you have said that you were one of the fastest kids in school. Did normal progressive overload do this for you? And is there anyway progressing through the novice phase could make you slower?

[@AlexLeonidas]

Good genetics. I was always the fastest kid, and I did zero training. I have freakish leg genetics and naturally very explosive.

[@Megaliam1999]

Hey Alex, I want to start working out but the problem is, I want to become stronger on every possible part, I would like to start your beginner progral but also get strong at the rings and calisthenics, how would I go best around at doing this?

[@belbothepotato2758]

In some of your videos you have said there is a permanent change in your cells after you lift even if you stop. You part of this change was you would permanently have more nuclei in your muscle cells. Im pretty certain there is only one nucleus per cell in the human body. I think you may have been referring to mitochondria. I like your videos and wanted to let you know.

[@Pancaker781]

Muscle cells are special in that regard. Muscle cells recruit new nuclei permanently as the strands get bigger from working out. When you stop working out, while the muscle loses size, these extra nuclei stay, allowing for more strength and being able to get your previous size and strength quicker than when you started lifting. Its muscle memory

[@jamesruane844]

I think you're thinking of myonuclei and myosatellite cells

[@belbothepotato2758]

Hmm I’ve done some research on this and it seems I was very wrong. Turns out muscle fibers are very long so they need many nuclei. (I previously had thought that smaller muscle cells made up the muscle filaments with cytoskeleton going between them to contract.) Thanks to everyone who helped me better understand

[@philipphoff2596]

Don't forget about midi-chlorians. Especially for bulking purposes.

[@izzynowickfitness4974]

A lot of old school bodybuilders did stomach vacuums, have you done any of these or can comment your opinion on them?

[@Greatbigdog69]

Hey Alex, what is your opinion on weighted ab work? Is it necessary? How would you compare the effectiveness vs bodyweight ab training? Thanks

hey alex, what about behind the neck press for bench press?

[@georges.9361]

Yo Alex , best rep range for hypertrophy gains ?

[@Lexspire]

Yo Alex, what are your thoughts on Sommersault Squats for quad growth?

[@BurtonOfficialMusic]

I train full body 3 times a week thanks to you and I've been making gains like NEVER in my life! I want to know if I could also go to dancing classes and practice muay thai or will it interfere with recovery and muscle growth and could possibily lead to me feeling weak and tired when lifting weights? Thanks in advance!

[@NikolaYdv]

Question for Q&A: Do you follow NE template for calisthenics and weights or if you don't how do you structure it?

[@Wiizardii]

Alex simple question: Do you know how many strict clean form pullups you can do in a row?

[@KarimKhldi]

Alpha, how do I fix my poor wrist mobility?, it’s particularly annoying when doing front squats .

[@Baris2gs]

Yo Alex I think you've answered this question already but if one shoulder is stronger should I keep that side maintained while focusing on the weaker side or should I bring them up simultaneously even though one side will always be stronger?

[@haistite6675]

Supersetted trap bar squats and bw squats keeping tension on muscle, so no full rom and resting at top. After couple sets felt im gonna pass out and almost did. Never before had problem with squats or dl's. How to prevent this?