Teen Standards, Volume, Heavy Training (Q&A)

[@AlexLeonidas]

AMAZING Q&A! For extra questions, join me at muscularstrength.com/AlphaDestinyFree 0:04 What are good strength standards for a 15 year old? 1:06 If I bench 265 pounds squat 330 and deadlift 405 what I should I focus on? I’m 17 and 145 pounds at 5’8 training for like 2 years but took 5 months off over the two years...linear progression is still working. 2:25 What do you think about straps for novices? 3:18 If you get stronger on Pendlay row and stiff leg deadlifts would my deadlift go up without training it? 4:17 In your honest opinion do you think limb dominace is better then torso dominace or vise versa ? 5:18 Do you have to follow a program to make gains? If you just focus on your weaknesses u must still make gains right? 6:25 Are you familiar with the cube method by Brandon Lilly? If yes, what do you think of it? 7:17 Do you think the 1000lb club is a good indicator for intermediate stage? My deadlift is my weakest being only 365, but I'm still in the 1000lb club. Any thoughts? 8:14 Hey Alex, should you lock out at the bottom of a chinup/pullup if you have hypermobile elbows? 9:05 Do you think it's possible to build a good physique by doing incline bench, bent over rows and RDLs? While being able to progress to a maximum weight of 60 kgs? 10:53 Alex. I do strongman conditioning for my GPP. I just bear hug heavy dumbbells and walk back and forth. Is it possible that carry too heavy? I do get a great cardio workout from it however he next day my Lats and forearms are on fire. 12:13 I get good results combining volume and intensity in the same workout instead of doing it on different days. Thoughts? I do P-P-L 14:39 Hey Alex if I ditch the regular barbell squat for front squat do I miss on much? Or would I need to incorporate more movements to compensate? 16:21 6’4” and rack pulls above the knee feels a LOT better than deadlifts. Can I just do rack pulls for back strength or do I need deadlifts? I’m way too tall for conventional to feel comfortable. 18:08 Hey Alex what would be a minimal amount of arm wrestling training you could do a week so that you could beat 99percent of people exception for people who primarily train in an arm wrestling fashion 19:11 Best way to effectively progress on flat bench without using bands or strange techniques? 21:09 Do thick forearms and wrists help with keeping tight on a heavy bench? 21:30 What’s your opinion on Kinobody’s 3 day week training program and interment fasting? 23:00 Hey Alex, when using bands everyday (connective tissue work?) e.g curls and pushdowns every day for muscle growth and/or recovery, how do I know which strength of bands to purchase and would I use the same ones for growth/recovery work (high reps?) 24:18 I only have 300lbs at my home gym and I just Deadlifted that today for 1RM , how can I still do deadlifts 25:22 Hey Alex, if I recall you expressed a negative attitude towards upper/lower splits. Regardless if I'm mistaken or not, I'd like to hear your opinion on them. Are they effective? 26:24 I know you do not like 10x10 unless you’re intermediate/advanced, but what do you think about heavy, low reps (3x3, 5x1) for the intensity session? 27:42 I want to get some resistance bands, but I don’t know which brand should I buy, I only want it for shoulder and ankle mobility

[@yokedslav7875]

What do you think about Eric Bugenhagen training system?

[@joydeepdeb7940]

AlphaDestiny great bro

[@nikolavideomaker]

Currently lifting on an U/L program, benching once a week. My bench is only 165lbs for 5, training for 7-8 months, and i am stuck for 3 months. I am eating 3500 calories, sleeping 8-9 hours and no stress. Should I bench twice a week? Or any better advice?

[@brett6390]

AlphaDestiny yo Alex, I’m 15 and bench 315x2. Do you think some day I could hit 600 with gear?

[@feltylifts4516]

AlphaDestiny I am 16 years old I been training for almost 2 years now. my bench is currently 200lbs at 150lbs 5,8 do you think I can get 225... and less than 2 months..and what are things that I should consider.. thank you

[@3Runner95]

Good standards for a 15 year old? 800lbs Deadlift 405lbs Bench 600lbs Squat 10 rep max.

[@nikulp68]

Those are good only if you're injured

[@HoobleyWoobley]

For a warm-up bro lmao what are those puss boy numbers

[@tayk4543]

Nikul Patel I’d say it’s pretty common for new borns after a week of training in the womb to be able to lift that, I find he’s very weak for his age. Disgusting.

[@mk-19memelauncher65]

My daughter does that on her off days

[@icejumperke]

🙌 Thanks Alex! 💪 Always improving!

[@gwansama9765]

That 145lb 17yo is an absolute tank

[@jordanjones5474]

Jay Gwaney need to do a meet and smash some records and cut to the high 130s to smash those too

[@jakesmith2984]

Yea he sure is.Huge imaginary tank.

[@kallejilder5521]

What happend to the ”how to look like” Series? I really liked it and would like to see more!

[@mattshepherd1736]

This is where comments go to die

[@aaronlikesclothes]

the bun and beard combo is gonna look sick!!!

[@simonerobledo8198]

Hey Alex could you explain how to make an extended fast while minimizing muscle loss? Should someone train while fasting in that way? Thanks!

[@AlexLeonidas]

It's an interesting topic and I don't mind discussing it. But I want to ensure that the viewers want this video before I address it.

[@simonerobledo8198]

AlphaDestiny Thanks for the reply!

[@gioueem5440]

I did an 129 hours fast as an experiment and I can provide you some information about this. Those interested email me at [e-mail]

[@AndrogenReceptor01]

Great qna Alex! Hello from Windsor Ontario!

[@AlexLeonidas]

Much love from Montreal!

[@TheEstevann]

Hey Alex I’m 12 and I can deadlift 735lbs for 4 reps, is that good?

[@oc4026]

It's okay for a beginner but keep training!

[@balakfnd1931]

That’s pretty decent, I’m 10 and deadlift 855 for 10 reps

[@pandaath]

Lmao this thread

[@justrandom7752]

enor D troll

[@mikediesel2991]

Alex do a video either showing or talking about your dead stop bench. Like how you program it, how many sets and reps. If you have covered this already please disregard I haven’t been on tube as much

[@AlexLeonidas]

I'll likely make a full video on it

[@mikediesel2991]

AlphaDestiny awesome my dude

[@khaosxv9250]

This is what i do 4 times a week. Dunno if its good or not 3x4 chin ups 3x4 push ups 3x4 scapular pulls 5s hold 3x4 over head press 3x4 aus pull up Core work - plank/ russian twist 3x4 squat + face pulls, band pull aparts n shoulder dislocations Any1 with more knowledge see any flaws 16 btw

[@AlexLeonidas]

Looks good but I'd increase the volume. 3x4 is a bit low, up the reps homie

[@khaosxv9250]

@@AlexLeonidas thanks Alex keep up the good work

[@gioueem5440]

Don't try to do the same amount of reps for every exercice. Pushups will be way easyer than pullups so you will need to do more reps.

[@diamantbelallari669]

God damn it Alpha, I was leaving home to hit the gym and I see this...

[@orthellen4193]

I'm 15, lifting since I was 13 and a half, and I squat 225, bench 165, deadlift 305 at 145 and 5'8. I'd say those are good standards for the first guy

[@justrandom7752]

Orthellen that’s really good bro I started training a year ago and am 16 and I can only squat 185 for 5x5.My bench is 125lbs I just started though I usually do dumbbell chest presses for 50’s.And deadlift 215lbs.I wish I could’ve started Sooner probably would’ve made more gains.Keep up the awesome work.

[@brandonb5764]

Orthellen dude you’re a beast

[@thecerealguy8885]

Brandon Brozosky i wonder why boys from 13-16 and men in their 40's have to always tell their age when making a comment?

[@ivansandvall477]

Good work! I’m 14 and on a similar level on the bench press, but not the squat or deadlift 😬 (haven’t trained legs properly until recently.)

[@PGproductionsHD]

Good job man I just turned 8 and your numbers inspire me. I currently bench 220 at 100 and 4'1.

[@justrandom7752]

Thank you bro I’ve been training for 1 year or so I used to train for 7 days a week for an hour.You know the casual bro split.Now I do full body 3 times a week.Am 16 now.My deadlift is 205lbs and sumo is 215lbs I can go heavier but I haven’t tried it yet.My squat is 185 for reps, I can do 195lbs for 1 rep when I hype myself up but my max for reps is 190lbs for squat.My bench sucks ass I don’t like the movement, but I can do 125lbs for 4 x 5.But my incline dumbbell press is 100lbs, you know 50 lbs in each hand.I love the movement a good ass stretch.Am 145lbs.I don’t really know if this is good for a teenager like me.But I want to get stronger and when am older leaner.

[@00pedroboss00]

Hey Alex, what do you think of Omarusif recently upload? He says that natural lifters should have an arm day.

[@trevz3560]

Size gains on bulgarian lite compared to bodybuilder type program?

[@WhoDatGuyJ]

Strength is generally sizr as a natural. Bulgarian lite you get stronger every day. So what u think

[@trevz3560]

WhoDatGuyJ yes but a large portion of the strength gains is neural adaptations. I know how it works I’m wondering alphas standpoint

[@jasonnguyen1958]

i miss the gym

[@captainshrimp1531]

Oh I miss the gym

[@ivanm.346]

golly

[@itzhippo2072]

Hey alex, i’ve broken my right arm what are your recommendations for at least keeping leg gains while not being able to use one arm? don’t want to lose too much squat and deadlift strength.

[@reidayy]

ItzHippo please answer as I am dealing with the same issue

[@itzhippo2072]

Goldynsilvahh struggle is real :(

[@joshfox6344]

I had a similar problem but it was my left hand so I just put up with the pain

[@KiranSingh-vf8nc]

Any chance you can make a video on how to optimise leg drive and power in bench? i.e go through foot position, how far apart and whether flat footed, as well as the arch grip width etc.

[@zucc3075]

Q&A: I store a lot of fat on my legs so the look really big compared to my upper body even if my squat is just 90 kg. Should i stop training them and focus on upper body and some deadlifts?

[@NourMohamed-xe8zw]

zu cc You lucky man. I store all my fat in my stomach, chest, and back.

[@ChristmasPartyNoob69]

Same man. Stopped doing squats and dls because of this

[@Kramer2727]

Regardless of whether David Laid is natural or not, how would you recommend getting as close to his physique as possible as someone with similar starting proportions as him.

[@cosmicalian]

Push your numbers on bench and squat. Pull ups and shoulder press are secondary lifts. His shoulders are his best body part and in a video from a couple months back he did 30 lb lateral raises with no swing. Aim to get that as well.Even though he deadlifts a lot, the squat should be the primary goal for quads and glutes

[@Kramer2727]

cosmicalian thanks for the advice man

[@JaimeGarcia-lj8nm]

Hey alex whats up ! For this coming Halloween (2018) I want to dress up as Bane, from dark knight, I am 6'3 tall and weight around 185-190.What exercises and eating habits do you recommend to look like the character as close as possible. P.S. I been fasting for a long time so Im used to it 16 hrs easy! Thanks!! From San Diego #backgoals

[@ulisesxavier1116]

Would you ever do a Bodybuilding competition? (Natural or local at least) You already have a very good Physique and have experience managing the diet for cutting.

[@ulisesxavier1116]

Also, you’re often compared to Jeff Nippard, and he’s a WNBF pro.

[@philbarnes3559]

Thanks Alex

[@mohammednader7787]

Do you think the muscle mass (not leanness) of the men’s physiques division can be attained naturally?

[@noobling357]

Is there a point where it's useless to try and use linear periodisation? Say a lifter who has been fluffing around for 3 years or so. Could he knock down his lifts and try to linearly progress?

[@sc7244]

Alex brah you take creatine?

[@jasonhargreaves859]

What do you think of this full body set up pros and cons ext Mon. Thursday's Sets 3-4 3-10 reps Front squat Wide grip chins Flat bench Incline dumbbell press Behind neck press Barbell curl or ez bar Close grip bench Wrist curl Calfs

[@VishnuTrades]

It's actually quite close to the Naturally Enhanced Program but that's only the intensity day u got there

[@gioueem5440]

Jason Hargreaves you are going to skip the calves every time

[@jasonhargreaves859]

Hmmm maybe I'll do calves 1st I really like this guys system allows great balance in life and freedom to do martial arts or other things

[@3Runner95]

You're doing too much imo. Also 4 presses, one pull. Pulls and presses should be balanced for good posture and shoulder health. Should be 1:1 one pull-one push.

[@jasonhargreaves859]

@@3Runner95 should I add some rows

[@JyernYT]

I'm 16 years old, and i just do my compound movements (Bench on a push day) then I move onto accessories. I dont follow a program and have gotten exceptional strength gains.

[@Isaiah_McIntosh]

Traevarn Ryland at our age doing anything once we are using progressive overload will lead to gains. The only question is how optimal it is. If you don't enjoy a strict programme and you are making gains without burning yourself out by all means do your thing. I occasionally wait too long before upping the weight so just make sure you are auto regulating carefully.

[@norwegianwood8120]

Im 25 percent bodyfat but i can still se a blurry six pack in really good lighting, does that mean that i have really good ab genetics?

[@norwegianwood8120]

Majed Al-Oskan I had a dexa done a couple of months ago, i scored 25,7 so there’s that

[@dylanwhyte456]

Hi alex,i really wanna know is it significantly harder for a 15 year old to make good gains?

[@MiyamitoMusashi97]

Hey , what do u think about jen Thompson???

[@michaelmcgrath6033]

Should I cycle the slingshot in and out of my training ? I have a labrum tear in my shoulder and the slingshot allows me to press/dip significantly more weight. Will my training become reliant on it eventually? Been using for every push workout for past two months

[@clayhadden9400]

You collaborating with Phil again anytime soon?

[@williamredrup3521]

Hi Alex, I perform neck work 3x per week, but have found the movement for neck curls to be far easier than neck extensions. I assume to not cause an imbalance, I need to keep the weight and reps the same to build both, even though I feel like I can increase for the curl, but not necessarily the extension yet. Opinion? Thanks.

[@ChaosCreator73]

Billy Redrup you should be able to curl more than you extend

[@razerfx8186]

What do you think of sitting on a bench rather than on the floor for a z press? I saw it in your bench video and was wondering about your thoughts on it.

[@ChristmasPartyNoob69]

It must be easier because your feet are on the floor and ass on bench... if theyre on the bench its harder.

[@emilaxelsson5501]

How to achieve Mike Tyson physique? Is it possible?

[@pandaath]

Mike Tyson doesn't even look like he lifts.

[@GT-td9ni]

He means younger mike Tyson obviously.

[@GT-td9ni]

Do you think neck rotations(twisting) with bands will build size on the side of neck just as well/better than lateral flexion? Or are they just beneficial for athletes? I am a combat athlete so I’ll do them anyway but still curious.

[@lukeebrey6122]

YOU ARE THE BEST!!!!

[@Sh4ky]

16:57 put subtitles on

[@AM-dn1iq]

Lmao

[@chizzycity5585]

Q&A Question: Yoo Alex!! Thanks to your NE program, I can now bench 245lbs from 185lbs, Squat 300lbs from 255lbs and Deadlift (Trapbar) 405lbs from 355lbs. I train by doing full body twice a week with 2-3 times a week of home workouts while rotating variations/movements every 3 weeks. I'm actually planning on competing in my first powerlifting meet next year in April. As I train for it, should I just stick to my current twice a week training? Or do you recommend upper/lower split? I'm hesitant on the upper/lower split because of the GPP scheduling.

[@AlexLeonidas]

Excellent gains bro! For powerlifting the upper/lower template will serve you better IMO. But keep in mind NE is not a powerlifting program

[@chizzycity5585]

Thanks, man!

[@alexeimenesses7873]

Hey, Alex. When doing the 3x1 how much should the rest be between sets? Thanks!

[@AlexLeonidas]

3-5 minutes

[@Sudaisism]

Hey alex what do u think about only leg presses and splt squats for good quad and hamstring development??

[@Bionistar]

you'd be missing out on hamstring development

[@Sudaisism]

@@Bionistar i am doing full body 3× week doing 4 sets of legpress on workout a and split squats for workout b. What can i do to bring up the hamstrings as well?

[@Bionistar]

try deadlifts/romanian deadlifts, glute ham/raise, leg curl, etc. As long as you're hitting the hamstrings as much as your quads, you should be fine.

[@inesrosales9241]

What are your thoughts on incorporating fasting (

[@harrison1496]

This seems counter intuitive

[@inesrosales9241]

Harrison it does but i mean the calories still equal out.

[@harrison1496]

@@inesrosales9241 yes i know but i don't see the benefit of doing this

[@inesrosales9241]

Harrison im not saying its any better or worse then a normal surplus everyday tbh i see it as calorie cycling throughout the week, by the end of the week its still the same thing.

[@kurts3252]

Do you have any tips for strength/muscle imbalance. When I’m benching the right side of my chest is smaller and weaker and I tend to tilt the bar towards that side. I still get the bar up but the bar path is inefficient and I can feel I’m losing reps.

[@Bowfella]

I've always been doing 3x3s for box squats and deadlifts on a fullbody split. It's the perfect rep range for me to go heavy, low enough volume for 3x/week frequency, and still have gas in the tank to not hinder my other movements.

[@justrandom7752]

I do 4 x 5 for heavy lift just grind that extra rep lol

[@Suppergosh]

What does sugar have on performance in the gym?

[@AlexLeonidas]

As in processed sugar? You'll probably get energy from it especially if you mix it in a smoothie, but for health this is a terrible thing. I recommend you never buy table sugar ever again

[@bksg4ming]

Do you still agree that we should only have one cut and one bulk cycle a year, so we don't mess up our hormones?

[@ericmacpherson4009]

What's your opinion on the bench pull?

[@peetahhernandez4789]

Eric Macpherson what’s the bench pull? Never heard of it lol

[@Assecinoo]

What are your thoughts on OmarIsuf's recent video on why natural lifters should have an arm day?

[@mornboo8917]

When is the best time to train the neck? Directly afteror few hours after an upper-body workout or on restdays? And will a neck training affect my next training in a negative way?

[@joydeepdeb7940]

Awesome Brother

[@trevino37]

The problem with people saying they lift X amount is not really knowing if the have good technic?Is it assisted or unassisted and so on.. too many people say they squat X but I see them, they are performing quarter squats and someone assisting from the back..totally unreliable unless they hit a comp test...

[@markmitchell3524]

Definitely my favorite KZbinr, inspired me to go bear mode at 17

[@PGproductionsHD]

Does it look good though

[@markmitchell3524]

Harry Smith agreed but I’ve been lifting for almost two years now and have a good enough muscle base to where I look decent at a higher boy fat, not overdoing it I just like being the biggest dude at my school

[@claykh]

Trust me lol, when you have big shoulders, traps, back, and arms, no one will care about your abs. You'll look like a monster.

[@andrey5123]

How do you manage your time? I can rarely if ever do all the things I am supposed to during the day. I do execute my priorities, but that still leaves a lot of work to be done.

[@marusdod3685]

I have tiny fingers and my thumbs lack the MCP joint, which means no hook grip so straps are needed for people like me

[@sulemansaeed5820]

Alex, have you ever thought about joining the military?

[@brandonb5764]

Can I have recommendations for good books from anyone. Any subject or topic will do. I just want to start reading more and would like some ideas. Thanks

[@GT-td9ni]

The rational male by rollo Tomassi.

[@ChristmasPartyNoob69]

Fahrenheit 451 by Ray Bradbury

[@TheHidendra011]

What do you think about weighted calisthenics

[@benpotter6832]

Are you seriously asking him that question???

[@justrandom7752]

Damyan Mihov it’s something that you shouldn’t do everyday because you risk injury

[@isaachanley4546]

I recently cut almost all the milk out of my diet and instantly all my body acne started clearly up, what do you think of organic milk as a better alternative? Without the added hormones

[@pandaath]

Or just try almond milk?

[@GT-td9ni]

Raw organic cow or goats milk.

[@flawlessproxx7374]

Isaac Hanley dark chocolate almond milk man, it’s absolutely amazing.

[@claykh]

Just ditch dairy completely lol.

[@jaeyoonjo4247]

Hey! Could you write/outline an intermediate and advanced program that follows up on your novice program that is about general strength training for casual and recreational lifters? I'm mostly confused about which lifts to choose to do if you are just a casual lifter.

[@MrStinkels]

What are your thoughts on doing rear delt flies and side raises at home on most off days for delt size.

[@justrandom7752]

MrStinkels I say go for it

[@Kaizerdotca]

Do you ever plan on building your conventional deadlift or testing it atleast

[@AlexLeonidas]

No

[@JEB807]

Hey Alex, how can I get my deadlift stronger? I’ve been lifting for about a year and a half and It seems to be my slowest progressing lift as of the past few months. I train nearly everyday with a slit of, legs, biceps/back, and chest/triceps/shoulders and no signs of over training. I’ve been stuck on 405 for the past three months while my squat and bench have increased from 350-365 and 225-235 using the 5-3-1 method. Thanks for the awesome content

[@maia3420]

Relatively speaking your deadlift is your strongest so I wouldn't worry. My numbers were almost identical to yours 11 months ago. 235 2 rep Max bench, 315 1 rep Max squat and a beltless 405 deadlift. What I've done is focused on heavy squats and volume bench an and upper body in general. My squat is almost at 405 now an my bench is rapidly surging into 275-285 range even though I took a 6 month+ break from squats and almost no heavy bench days. Your deadlift while rusty will benefit massively from adding 80-100 lb to your squat an cranking out some rows an pull ups.

[@Dev-ie1ez]

Joseph Bouchard what is the 5-3-1 method?

[@Daniel-ii6rq]

is 315 pause on bench good for 19?

[@Bionistar]

yes

[@oc4026]

No it's not.

[@Bionistar]

🅱et

[@jasonblahafitness5492]

No it isn't. Jason Genova could rep 405 on the bench at that age

[@justrandom7752]

Daniel yes boii I’ve seen older guys only being to be able to bench that

[@ch4risma3]

What are your plans now for the future alex? are you gonna keep getting lean or bulk up now?

[@AlexLeonidas]

Keep maintaining this weight of 160-165 while raising my pound for pound strength. Then when the winter comes around I'll probably bulk up again. But right now I'm enjoying the lean gains

[@deadsick95]

Yo Alex, can one build big shoulders and general strength without overhead pressing? Instead just doing lots of landmine and incline pressing as well isolation for rear and side delts plus bench, squat and deadlift with associated accessories for general strength and hypertrophy.

[@Seraphim_Metal_Works]

Can progressive overload on an exercise for a muscle build that muscle?

[@justrandom7752]

Venkat Vijaykumar dude I just started overhead training, before I started overhead pressing.You don’t need it.Thats for general strength

[@nathanperdriau5592]

How to apply concurrent periodization to 3 day a week upper body sessions?

[@AlexLeonidas]

You do a heavy,light,medium setup and rotate the movements as usual

[@williamchristiansenwenners8140]

I am doing a boxing match in 2 months, any advice for training?? (I have never boxed before in my life)

[@TheShowCrafters]

Train, bulk.

[@williamchristiansenwenners8140]

stum was looking for something a little more specific!

[@TheShowCrafters]

@@williamchristiansenwenners8140 well thing is right, since your new, anything will. help tremendously, do multiple sparring sessions a week, receiving punches and getting punched, analyze pro foot work, and focus on your presses and jefferson deadlifts in the gym.

[@williamchristiansenwenners8140]

stum Thank you!:-)

[@ivanm.346]

bite your opponents ear off

[@Kian19870]

You talked about 3 day water fasts in a recent video..... can you please give info on how to structure training around this, and how to break the fast properly? I've just started 24hr fasting 1 day a week with the intention of working up to 3 day fasts once per month. I'm on a mass gain phase though and want ti increase size and strength so I'm in a suprlus on all other days....

[@geoundead9268]

Hey alex im a guy with a shitty bicep genetics.....what do you think is the best way to get them to grow?

[@mattjameson1453]

Geo Undead train heavy, constantly and eating right. Then its just a time thing.

[@aavaizraza5904]

Direct arm work is prolly something ur lacking. More volume on direct arm work

[@versipelio3623]

Im not Alex but preacher curls with pause at the end and weighted chin ups are making my biceps grow( high volume in the curls and low reps on the chins)

[@jakesmith2984]

Volume,frequency,intensity Vary your curls.

[@amaanahmad9702]

Hey Alex what do you think of a novice running DUP / Block periodisation I’m 17 been going for 7months but starting to get bored of following the same programme for 4/5 weeks straight where I could rotate exercises and intensity every workout (whilst still hitting everything I did previously following a full body workout)

[@justrandom7752]

Amaan Ahmad lmao my dude get that will up hustle.For a year I trained 7 times a week with the same program and it works for me.I changed it though.Just increase the intensity like you said but take your time.

[@spartacus1414]

Loving the shirts. What brand is that shirt from? Lol

[@Dev-ie1ez]

T-shirt

[@yassinhassan1778]

do you seriously buy that a 17 yo who been training since he was 15 benches 265 at 145lbs? hell no

[@dakotagower86]

Yassin Hassan ive seen that done by an 18 year old 152lber in person. Prolly just had shit form or is genetically superior. Likely both, or lying m.

[@VishnuTrades]

u can get a 225 bench within 6-12 months, 50lbs on bench in a year as a novice nothing hard

[@peetahhernandez4789]

If he’s been serious about it believe it’s possible. Tons of variables come into play as well.

[@VishnuTrades]

he mentioned he was 5'8 as well

[@Dev-ie1ez]

Is it 1RM or what can somebody tell?

[@samiavci3080]

Yo alex I play soccer and recently my shin splints have been killing me, it's nearly impossible to run let alone jog and my season just started, any cures?

[@DrRRaza]

Stretching

[@mr.potatohead6138]

Look in to a different running technique, heel striking tends to be quite hard on shins.

[@samiavci3080]

Mr. Potato head yeah that's the weird thing i run on the balls of my feet

[@justrandom7752]

Toe raises like place your feet on the ground and lift your toes up while the heels are touched the floor it helps with shin splints I think.Dont trust me use KZbin

[@mr.potatohead6138]

@@samiavci3080 that is weird! I remember my calves being sore as hell! Hope you figure it out, playing a sport is a fun way to burn calories and get athletic 🤙

[@stefansotra2934]

Yo Alex, How can I avoid shoulder injury with benching twice a week and doing throwing sports like handball 3 times a week? Btw I have injured my shoulder every season for 3 years in a row.

[@ufcentertainment9208]

Barbell Row a lot. Do facepulls with bands, face pull apart with bands every workout. Your set

[@annapoornarasam2299]

How many times should I train my neck in a week. I do anabolic aliens 5 min neck workout and use my hands for resistance.

[@AlexLeonidas]

2-5x a week

[@NamaDaboss]

Hey Alex, my gym doesn't have any squat racks, so if I want to barbell squat I need to use the Smith machine. Last week, going medium weight on the machine, it knocked my back out and on other weeks it hasnt felt as effective as free weight. I know my squat form is fine, Ive checked over and over again. Should I quit squatting and replace it with accessories like goblet squats?

[@sanad444]

hey alex, i’m 17 years old 6’2 and 155 pounds. i have a max bench of 180 and a max OHP of 110. I was wondering if this ratio is good. i wanna know if i need to work more on my OHP or bench. My shoulders have always been lagging and the past 5 months i’ve been specializing my program around my shoulders. Is this ratio good or should i keep specializing on one of them

[@VishnuTrades]

Can I train my Biceps thru Chinups everyday in NE? Or do u suggest forearms and neck to be trained?

[@marshallore6869]

What do you think about training back and legs (the big muscle groups) on Monday and Thursday and training Chest, Shoulders, Arms and Neck (the small muscle groups) on Tuesday and Thursday. I prefer the recovery with this system over the traditional upper/lower system because Deadlifts are more back than legs in my opinion. Also, you can't do any bent over barbell rows, t bar rows, meadows rows etc on your upper day if you have hamstring/lower back DOMS from the day before. I got the idea for this system from George Leeman who would do all his Deadlift accessory work in one session, essentially back and legs.

[@giovanniquargentan6198]

I do upper/lower, for the back all I do is pretty much pull-ups and seated cable rows. 0 legs implication in these movements. Also I find my back to recover much faster than the rest of my body (I remember Alex also saying this, not so long ago), so even if in the lower day I hit traps and lats because of pulls, I don't have any problem the next upper day. And always do static stretching right finished your workout, it helps a lot in getting rid of lactic acid Just my 2 cents 😎

[@Bowfella]

I used to run a Push/pull split very similar to this, Except I did my biceps and Legs on my Pull days.

[@radu2837]

Should i drink coffee before gym instead of bying a preworkout?

[@AlexLeonidas]

Yes. This is what I recommend if you want a little boost

[@markkart7674]

How to i use "Back off sets" ? How many sets and reps of them is good ?

[@Hope-Solos-Darkstar]

Mark Kart all the sets and reps

[@avilumbroso6774]

If all other factors are equated such as protein intake carb intake total calories etc. Do you think people who do intermittent fasting while on a cut retain more muscle mass than people who follow a regular cutting meal schedule.

[@nathandcruze9498]

whats your take on scotthermanfitness saying dumbells are better for chest growth then the bench press and how much should my dumbell bench differ from the barbell bench

[@marshallore6869]

The decline bench press is the best chest builder of all time, based on the anatomical angles. It works more upper chest too. But it's easiest to tear a pec on. Dorian Yates pointed this out to me. Think about it. Decline is max pecs, least delts and OHP is max delts, least pecs.

[@non9886]

it is true but not absolut. all this depends a lot on the size of your rip cage. if you have bulged rip cage flat bench become decline. that's why a lot of people can build huge pecs but lacking of upper chest. i have quite bulged rip cage too and that's why i stay away (almost) from flat bench because it builds a lot lower chest and can cause some "bitch tits" which i don't like (not talking about decline). i finally realized quite recently than some kind of steve reaves' chest is optimal for recreational lifters. and as for as lower chest i prefer dips which are imho better from more reasons and are better for outter part of chest too...

[@Bowfella]

@@marshallore6869 Not true at all. Decline may have a better contraction but a MUCH smaller ROM. I knew people that could bench 225 on decline but could barely get 200 for one on flat bench. Not to mention it internally rotates your shoulders while having your scapula pinned against the bench which is terrible. Sure dips aren't the best for your shoulders but you can shrug at the bottom to eliviate stress on your shoulders and your scapula is free to move. On top of that you get a better stretch on the lower chest with the dip.

[@yusofjabarkhil3287]

Yo Alex I'm doing boxing training 3 days a week and 2 days of sparing 5 days total I want to gain size how do I do this?

[@PGproductionsHD]

Yusof Jabarkhil First of all find your maintenance calories and then make sure you eat more than that

[@Despe12]

On your novice program, can I replace weighted dips with floor press?

[@Despe12]

@chris koch sorry I mean replacing the floor press with weighted dips

[@generalwipe3955]

Hazel Lee just normal bench press you're a novice weighted dips is gonna leave you unbalanced unless you do daily pushups and i mean alot of pushups

[@generalwipe3955]

chris koch well you're wrong sir

[@generalwipe3955]

chris koch well you're wrong sir

[@generalwipe3955]

chris koch im 15 years old the kost weight ive moved on movements were 385 for 1 squat, 275 for 1 bench and 455 for 1 deadlift, and you're either gonna call genetic freak or bullshit and I'll respond with football and my dad was a bodybuilder

[@johncao4818]

Hey Alex, what do you think about rotating movements weekly on the Texas Method instead of doing the same ones every week? For example: box squat/front squat/free squat for the squat and pause bench/touch-n-go bench/dead bench for the bench. Thanks!

[@intelone814]

where I can submit my question? .. the links aren't working

[@arnas338]

Hey alex , i have lower back pain , i do every exercise right form any tips how to fix lower back pain?

[@ivanm.346]

standing cable crunches, hanging leg raises, reverse hypers also do dead hangs from pullup bar 👍

[@lukeebrey6122]

You and vegan gains are the only KZbin’s who speak the truth!

[@jerm9864]

Can you implement any kind of Arm day into Jason Blaha 5x5? Omarisuf has recently started adding arm days and his arms are blowing up so just wondering if it’s possible

[@DanielPohlmann94]

I have a very small wingspan compared to my height (I'm 6'2 and my wingspan is only 5'2) and most pulling from the floor honestly feels like hell. I literally can't do pendlay rows and even conventional deadlifts feel bad. trapbar deadlifts with high handles seem to work fine tho. I'm still a novice and only ever want to be a recreational lifter. what rowing exercise do you think I should perform? do you think my anthropometry would allow me to ever excel in a lift? #QA

[@Absaek]

Front squats gave me sciatic nerve damage on my left side many months ago because I have scoliosis. I can zercher squat or low bar squat pain free though.

[@Suppergosh]

Yo Alex, I’m 16, 163, and deadlift 455, do you think I’ll be an elite level deadlifter by the time I reach my 20’s?

[@Brandonganss1]

Hey alex, i was thinking about running your novice program. Ive been lifting for a few years but i am knowhere close on the numbers listed in it. I had always been Avoiding squats and deadlifts all together. I was Wondering if i can use a modified overhead press, because a standard overhead barbell press is always resulting in shoulder pain. Or should i focus on shoulder mobility before doing any overhead pressing.

[@mr.standespair4720]

Hey Alex, I visited your site and your programs look very informative and effective! However I was wondering what you would recommend starting off with, Naturally Enhanced, your novice program, e.t.c.? P.S. Thanks for all the work you do.

[@AlexLeonidas]

Depends on your training experience. If you consider yourself to have beginner-level strength, my novice program is what I recommend.

[@Gurusson-qr5np]

Alex, my deadlift has stalled on 3x5 linear progression at 400. Should I do westside conjugate or should I do what you did for your bench press 3x1 @90% low volume?

[@skipeveryday7282]

Kevin do a shit load of volume for five years then specify. 😆😅

[@VishnuTrades]

Dynamic Effort Method (westside) works more explosiveness and speed while Max Effort Method (Alphadestiny's method of increasing bench) is (said by himself) the best method for increasing strength

[@Matt-ey7pk]

What's your squat and rows at?

[@Gurusson-qr5np]

Red Nacht squat is at 455, also plateaued and I can row 205 for 5

[@Matt-ey7pk]

Kevin Increase the volume on your back (Deadlifts, rows, shrugs etc.). Look up Destroy The Opposition and give it a read, great book that will definitely help you. What Program were you running that stalled?

[@igor4246]

Alex, I need to train for 3 months in a commercial gym with horrible equipment. The barbells are hollow, short, thick and wrapped with rubber with no finger mark. Can I keep or increase strength using machines? Dumbells only go to 32 kilos. Please help.

[@vneves31]

Any problem on doing full body Monday and Friday instead of Monday and Thursday ?

[@lukasknierim5967]

Why not Monday Wednesday and Friday?

[@Luke-vj3qn]

may not have enough recovery in between your friday and monday workout.