Consistency, Big Shoulders, Plateau (Q&A)

[@dreaminglifepodcast]

These are always fun to listen to. Neck, weighted body weight movements, beards, trap growth, back training, cmon who doesn't think this is the most important information?

[@antonsanmartin511]

Elevated cholesterol doesn't cause heart disease, oxidized cholesterol can cause some problems. Eggs are very healthy for most people as long as the chicken was healthy. Pasture raised organics. As a nutritionist I eat tons of eggs and experience great benefits.

[@Catholic_Totty]

been my favourite youtuber since i discovered your channel recently! just wanted to ask your opinion on running maintenance calories for 2-3 weeks after a cut before starting a bulk. ive heard that it allows your metabolism to go back to normal

[@terebonita4469]

Thomas Totty 👍🏻

[@isaacs3397]

What do you think about that guy who got arrested with a huge neck?😂

[@sabersworn]

Word on the street is that he was the very first AlphaDestiny subscriber

[@mitidimitara]

Hey Alex! I have been struggling for a long time to get to an intermediate level of strength and now I'm pretty much an early intermediate. The problem is that my body is super achy, stiff and this slows down my progress a lot. My upper back around the scapula hurts all the time, I have knee issues, shoulders are cracking. I gave myself a full week of rest and I still feel like that. Could you give me an advice how to get out of this nasty state? Keep up with the good work!

[@kingbryan1767]

How to maintain muscle mass while travelling if you cant go to the gym?

[@peterkawon8403]

Any recommendations on weightlifting movements/routines/rep ranges to focus on for basketball players? I've started with a Steve Reeves-esque beginner program that I've been making good gains with as follows: - Workout A (1 x 12-15 per exercise) - Barbell Upright Row (Shoulders) - Wide-Grip Barbell Standing Press (Shoulders) - Dumbbell Pullovers (Back) - Dumbbell Incline Curl (Biceps) - Dumbbell Supine Extensions (Triceps) - Leg Extensions (Quadriceps) (Latest weight - 10) - Leg Curls (Hamstrings) (Latest weight - 10) - Workout B (1 x 12-15 per exercise) - Barbell Upright Row (Shoulders) - Wide-Grip Barbell Standing Press (Shoulders) - Barbell Bench Press (Chest) - Barbell Bent-Over Rowing (Back) - Barbell Standing Curl (Biceps) - Press-downs (Triceps) - Leg Extensions (Quadriceps) (go for PR) - Leg Curls (Hamstrings) (go for PR) 3 days a week in an A, B, A format (workouts are 30-40 minutes). I only push myself on Legs on Workout B since as a basketball player, my legs already take up most of my resources and can grow fairly easily (my hips are unfortunately wider than my shoulders because of this which is why I'm focusing mostly on upper body now). I also notice that when I play a lot of basketball often without eating enough or doing upper body weightlifting, my legs and hips stay big and full while my upper body muscle become thinner and flatter. I was thinking of transitioning to a weekly undulating schedule where I'll alternate between 1-2 sets of higher reps (12-15, 10-12, etc.) and 3 sets of 5 with heavier weight to hopefully force my body to keep some muscle on the upper body. Any recommendations/advice?

[@nglud]

Hey Alex, what are your thoughts on Clarence Kennedy and his lifting feats?

[@Beebeepbooboop]

And his sik tricking

[@alexakos1223]

Genetic freak he has super strong core he is squating 500lbs and way more without a belt for reps and he has very good muscle endurance and conditioning

[@BearFackerr]

Hi Alex, would it be possible to fix left/right imbalances by only focussing on the weaker side using mind-muscle?

[@Nolantokes]

Do you prefer assless chaps with no shirt on showing chest hair and bear bod or do you prefer assless chaps with only leather vest on still showing chest hair?

[@lol_sergiu]

Nitric Oxide in the blood stream affects how veiny you are, look it up, you can increase it. Theres also studies to suggest that it's related to your gut bacteria which can produce it and this also leaves such people pre-disposed to genetic migraines. (It applies to me, I'm veiny and have migraines, and my mum is veiny too and gets migraines)

[@alrichhills8758]

Thanks for the knowledge

[@lol_sergiu]

@@alrichhills8758 np :)

[@AlexLeonidas]

Interesting bro!

[@le-auss]

Omg this guy as some french skill!!!

[@yourfavoriterussianyoutube3621]

You are huge bro, greetings from a Russian athlete 💪

[@itzCyc]

Hello Alex, I’m 17 recently I’ve been going extra hard in the weight room seeing weightlifting season is coming in high school. But when I hit my heavy lifts I get bad nausea especially deadlifts and squats And I’m not a novice as I have a 295 bench and 425 squat and 500 deadlift and this is just beginning to happen. If you have any info on this it’d be greatly appreciated!

[@adrianomelai]

Hey! I struggle with the same thing... Although I've always had this problem, since when I first started. Especially the legs as you're saying. So challenging, makes me feel like I'm gonna throw up if I don't stop or reduce the intensity. I know how you're feeling. It sucks. :(

[@itzCyc]

Adriano Melai yea dude it sucks. Because I have the strength to lift those weights but the nausea is just shitty. And I have scholarships for weightlifting and it’s gonna be shitty to continue to have this while on college weight team.

[@adrianomelai]

@@itzCyc I definitely understand man. I still have not found out why this happens. If it's just starting right now you may have a different issue than I have though, but maybe it's because the intensity of the weights you're lifting demand too much of your body. I usually get this when I push myself really hard. Might be too high intensity.

[@itzCyc]

Adriano Melai yea Dude well hopefully Alex will have an answer for us. Because I’m not one to like bitch and complain to my coach but I’d like to have this shit resolved.

[@adrianomelai]

@@itzCyc I absolutely agree. But definitely try to look into that intensity part, because when i train intense is when i get it.

[@keatonmorse9439]

What can you do days, hours, minutes before you attempt a PB lift?

[@tanhuulusoy]

The question at 3:14. Lemme tell u something. I went to school with bicycle for over 15 years. And because i always would be Late i would sprint the whole route (around 3km). And lemme tell u i would sprint super fucking fast i had the craziest quad pump when i arrived at school... When i started going to the gym i ONLY did squats for legs and i would ONLY do low reps (10x1, 10x2, 3x3 etc probably cuz i love heavy lifting and hate high reps for legs) and man. Legs grew so fast. It was magical..... People here in Denmark bike a lot and to everywhere. And for me not having a car biking was Perfect since the age of 7

[@Tnerb]

Can you please send us your diet plan, meals, recipes. I want to eat healthier and try it out. Thanks

[@Shinichi4Heiji]

Hey alex i always get low back pain doing ab exercises. Any tips ?

[@panda-kun7229]

Love your videos My biggest motivation Do more videos on calisthenics . I'd like to see your skills

[@craigwhitcombe1]

Your reading-out-loud skills are really coming on, Alex. Keep it up!

[@alexakos1223]

Hey alex when i bench i retract my shoulder blades and i get to the nice tight position to perform the movement but when i do reps i lose all the tightness on my back and im sliping of the bench what i should do?

[@Victorioushunter]

if your are slipping OFF the bench, it means you are pushing with your legs as well and so - fix your feet position, butt position and back arc.

[@alexakos1223]

@@Victorioushunter well my feet is solid i have nice arch the leg drive is good but i loose tighteness on my back while reping

[@DrTopLiftDPT]

Can deadstop pin bench for reps like Alex does. U have to re tighten every time

[@alexakos1223]

@@DrTopLiftDPT i dont have accese to rack like this or pin press

[@rob34star]

Where did that dumbbell come from?

[@MrArondelima]

he is always carring some dumbbells :D

[@AlexLeonidas]

it teleported

[@akshayrawat9427]

How do I know if I'm recovered before a workout? I'm following your novice program.

[@DK-pf2dg]

I snapped my back from deadlifts and squats, because all the bullshit I heard "you need 2/3/4 plate squad bench deadlift" and I over trainerd myself while being only 70kg BW. I used proper % warm up and stretching. Now im done deadlifting and squatting for atleast couple of years. Will I still be able to make good gains with Leg presses, weighted pull ups and assisted rows?

[@NECROMANCER20]

Definitely

[@dadashevd]

Ofc you will make gains... Rows can be done by various exercises. deadlifts/squats are not mandatory to build a good physique or strength.

[@Summerbrah]

When you get back, try lowbar squat and sumo dl. No more than 2x a week deadlift.

[@pacosmith4738]

How to progress in rack pulls and the process of lowering pins to prep for a max deadlift. Also how to properly use bands and how to implement them into all lifts.

[@Tarek20x]

Alex, can you give an example of a 3 week cycle of building the barbell squat using concurrent periodisation 2 days a week ? Thanks

[@alexdmrgs]

Tips for maintaining muscle and strength while recovering from knee surgery?

[@ahmetlushi2009]

Hey Alex, what are your thoughts on Joe Rogan and his approach to diet & nutrition?

[@difnejxbfksdkdjfudhsb9864]

How to incoparete some exersises while traning mma 6 days a week

[@Beautiful-Sickening-Rolex]

hey Alex...how many calories do you burn during a 90min full body workout? I want to maintain a caloric surplus and wondering how much extra to eat

[@panda-kun7229]

Hey Alex Neck question..Does doing neck extension and flexion without weight build muscle? And how can I "thicken" my abs using calisthenics?

[@bajraktar2592]

Hey alex! My si joint keeps killing me every time i do heavy rackpulls/deadlifts. What would you recommend doing besides training glutes?

[@evo.spartan]

Man I have some body structural issues. My right pec, right lat, left upper trap, left spinal erector and right glute are over developed in comparison to the opposite side. What do you recommend to fix these problems. BTW I'm a intermediate lifter (in your terms and 1 year of training), 90kg and 183cm. BTW my legs are equal in length and my spine is fine.

[@gingercore69]

Usually, unilateral training of the muscle that is lagging helps... Like... If your right glute is bigger than yoyr left... You do one leg glutebridges with the left side... Just add it to your normal training... If time is a problem, take one set of your training and do it unilateral... So... If you do 3x5... You do 2 normal sets, 1 unilateral... At least untill your body looks "balanced" i had that problem too, and thats how i solved it

[@evo.spartan]

@@gingercore69 thank you for the advice

[@gingercore69]

@@anomuumnekilpkonn4335 i never said its the ultimate solution, i said it helped me... In my case, i had problems with muscle "activation" wich means, even if the movement was a compound one... I would do more effort with one side than the other... So, by stimulating the lagging muscle by itself i trai ed its muscle activation, and now i can use compoind movements again

[@DelZ3030]

Hi Alex. My bodyfat is naturally allocated more to my glutes and I worry that continuing back squats will make them unfavorably big for a man. However, my squat numbers are still bad-100kg 3x5. How can I go about increasing my squat numbers without working my glutes as much?

[@atgtooverhead7377]

Work on your ankle and hip mobility to start back squatting as upright as possible, this way you will make your squat more quad-dominant and it won't be engaging your glutes as much. And maybe consider to start front squatting to take it even one step further, it will engage your glutes but not nearly as much.

[@atgtooverhead7377]

Once your quads catch up to your glutes, having big glutes won't be an issue. You just look strong as hell and having strong glutes is essential for performance and injury prevention

[@alexakos1223]

You cant man clean up your diet lose as much fat as possible okay then still you have to stop squating and deadlifting well thats not a good point man i think if you loose as much bodyfat is possible its gonna be ok for you and about squats still there is no way NO WAY to squat or deadlift without targeting your glutes man

[@atgtooverhead7377]

@@alexakos1223 That's correct, but doing atg front squats won't engage glutes nearly as much as a wide-stance low bar squat for example. The more upright you are when going to the bottom, the less glutes will be engaged and more quads.

[@alexakos1223]

@@atgtooverhead7377 very good and solid point man yeas absoluvely how i havent thinked that

[@brownmamba6538]

Hey Alex, I used to run cross country and track and still like to go out for runs. Would running on my non lifting days impede my recovery?

[@samplum1567]

brownmamba he talked about doing 10k’s very frequently and still making crazy gains I think you’re fine

[@TheShadoXxWAVE]

What's your thoughts on close grip bench press and weighted dips ? I found that weighted dips build my tricep more than CGBP (and my shoulders feel better too), can I replace CGBP with weighted dips in your novice program ?

[@calebyeah7048]

Hi Alex, I am 18 years old 5,11 180 lbs I can bench press 285 for one pause yet I still feel my chest is lagging behind, why do you feel this is? FYI my priorities are bodybuilding so I don’t really do much power training. Thanks Alex

[@ilovefootball5766]

Hey alex is it optimal hitting major muscle groups 4 times a week?

[@randomdudewalkingdownthest8158]

Can a trap/hex bar deadlift be a suitable replacement for traditional squats & deadlift.

[@samplum1567]

RandomDudeWalkingDownTheStreet prob just for the deadlift. I prefer trap bar over normal deadlift by a huge margin but it’s kinda hard to replace squats

[@themonarchsarchives8453]

Veins are definitely genetically determined. I had the bicep vein start to come in at 17, maybe 18% body fat. It's pretty visible at 14-15ish percent now. Then again I do a lot of weighted chin-ups and I think the amount of muscle you have can help push the vein to the surface more. Never been one to have super vascular forearms even as a skinny boi. I think I'd have to diet closer to 10% to see those.

[@dadbod6256]

Alex my body doesnt respond to light weight high reps I need to go heavy, i am worried my cns and joints are being torn to shreds I do weighted pull ups and dips I'm getting big it's working well. how do I keep myself from getting injured? And tightness in my hips?

[@mrb_baramirai]

Hi Alex, i was just wondering what your thoughts on vacuum and how to practice it.

[@cianhayes7181]

What is your opinion on a program that gradually increases the reps over session. It would focus on just the overall reps compared to a number of sets. This would make linear progression in terms of volume in any condition you would come into the gym. You would then increase the weight when you reach let’s just say 50 reps

[@Yegory]

Alpha i got a question. I plateaud at 105 kg bench at 73kg bosyweight. My teacher said that i should use pyramid program where i add and remove weight with almost no rest. Will it work or should i do 5x5? I also do overhead pressing to increase strength.

[@bogdanadzic9305]

Add more volume

[@23cjota]

I’m 27 years old and after training for several years I’ve noticed that people with bad form are stronger than me and I can’t bench 225 nor squat 225 for reps yet, what do I need to do? P.d: Ive been following some programs strictly but my strength doesn’t go up

[@Frankly-_]

They're stronger because they have bad form and are probably doing partial reps or something of the like. Don't compare to them, just find comfort in the fact that squatting 225 for reps with perfect form is much better in terms of satisfaction and health then doing it sloppy.

[@GradientGuy]

juan lopez eat

[@23cjota]

Frankly yea but it’s just a bit unfair to be honest lol, But in the end I know that proper form it’s a must. However I feel that my strength levels fluctuate a lot

[@Spades340]

What program are you doing?

[@23cjota]

Spades340 I’ve done 5x5 and currently running David laid’s DUP program which has helped in some way so far

[@ichirukiryu2435]

Similar to one of the asked questions: If I only do deadlifts for back, will I get imbalances, and is it too little for obtaining a decent back?

[@ConspiracySundays]

Hey Alex, I'm 18 I've been lifting for 6 months and have been seeing gains everywhere except my legs. This is obviously because I've mostly neglected them. I have very long femurs and a short torso, and I consistently fall backwards while squatting because the bar is too far back to maintain center of gravity over my heels. I found that front squats move that center of gravity forward enough that I can comfortably squat without balance issues. My friend with very short femurs and a good squat makes fun of me for this and although I dont lift for others validation, it does make me question whether its okay to replace back squats with front squats so I'd like to hear your opinion on this. Thank you in advance.

[@TT0ny_]

And just like that, he speaks French...... Awesome! Love the content, you seem to be real and down to earth. #subbed

[@montymouslli2870]

Alex, Will you be returning to bear mode this winter?

[@Gigachaddy]

when is that novice concurrent program coming out? ;)

[@chrisdonian6263]

Hey Alex should you workout if your sick

[@joeh415]

Opinion on incorporating an arm day into a PPL programme?

[@UnknownUser-fg3fs]

Joe D hit arms on those specific days at the end of a workout. Push hit tris and pull hit bis, nice and easy.

[@andrew7955]

Hey Alex, how would you suggest I inform my fellow gym members that upright rows are bad for your shoulders and that full range of motion is necessary for gains? I would just say it, but my gym has a policy where you cannot give out advice to others.

[@koolkrieg]

Only give advice to People who ask for..

[@pierickmenard7094]

Hey alex can i include dips in your novice program? If yes when.. thanks

[@mohamed829]

Hi Alex, Where do you get this concurrent periodization program from? Can you direct me thanks

[@Marcus-bp2tt]

In the discription

[@alex_the.mallett]

As far as not having a weight belt, I just use my regular lifting belt and spent five bucks at the hardware store to get a couple feet of chain and a clip

[@disc0383]

Can I run the novice program doing 4x3 for the heavy lifts and 2x8 for the lighter lifts to allow for better recovery so I can do it alongside endurance training?

[@costcxtcg2915]

Hey alex, how come you only do high reps on tricep isolating exercises, what are the benefits of doing so and why not train them with some more intensity?

[@peaceloveandstrength543]

Hi Alex I want to start rock climbing and bouldering. I also still want to keep doing squats and deadlifts. Any suggestions for programming?

[@austins6865]

Can I add weight to the barbell every workout as a novice using 3x8 the same way I would using 5x5 as the overall volume is about the same? I like the pump from 3x8

[@codytibbitts657]

Austin S do it!

[@martinbundgaard9313]

Hey Alex love your channel! back squat vs front squat for improving deadlift, and why?

[@mustafat9156]

What do you think of sticky rickys trap bar OHP for bigger range of motion?

[@ryanslife4478]

Thoughts on inverted ring rows weighted and bodyweight?

[@MegaWayne10rooney]

Hey Alex for a female what do you think is a max bf% to reach during a bulk?

[@dont1167]

What its the best exercise for lagging chest dips or paused bench?

[@crackuhsnackuh]

Tom Dips

[@Willifordwav]

I agree with Mr. Krabs. Dips are one of those exercises that not only make you stronger but improve posture and shoulder mobility. Just make sure your back and shoulders are retracted while preforming dips

[@sam_making_games]

I got scolded by the gym owner today for doing Pendlay Row Rows on Squat rack. My gym doesn't have any block or anything, just a power rack. I did them on floor on mats 4 months ago got scolded now I do them on squat rack and still getting scolded!

[@sam_making_games]

@ Can't afford a home gym yet. Uni sucks all my earnings but I'm switching gym from Monday. Found a better one with a power rack and a owner that's not an asshole (hopefully).

[@gingercore69]

If you HAD to train 6 months only for size and shape(bodybuilding style) and 6 months only for strength(power lifter style) Wich order do you think would give the most gains?

[@tanhuulusoy]

A mix of them both

[@Isaiah_McIntosh]

As a natural, strength first so you have a greater capacity to gain and maintain muscle when you incorporate strictly bodybuilding stuff. But like the other guy said just do both.

[@gingercore69]

Yeah, both is always the best option... Im just trying to win an argument about wich order would be better... I think bodybuilding first is better, because to avoid losing size you need to use your muscles... To keep strength you need to use the strength(not only the muscles) so... I think in that order, you will get big first, and by gettimg stronger you either keep or improve your size too... But yeah, im not 100% sure

[@OddGuy]

I'm an intermediate/advanced lifter, but I have never done neck training before. I am currently about to start a cut. Will I be able to add size to my neck while in a calorie deficit?

[@3mercutio3]

Hei Alex. I tried your mini home workout for recovery after my first day of your "naturally enhanced" program. I feel nauseous since doing the neck work and it won't stop. What do? Thank you

[@slendrrabbit]

I’m maintaining my bulk weight at 180 with 3200 calories. In order to gain more muscle, do I have to keep upping my calories once I plateau at a certain weight?

[@brandonsmith3868]

Alphadestiny bro seriously never use to think a thicc neck equals godlike level but i think you've started a movement #thiccneckarmy

[@jvjv8093]

My bros, is normal not to have visible abs during the course of the novice program? If so, what abs exercises can I do at home that is effective for novices and minimizes cheating?

[@shadowalker8068]

Which is better heavy dumbells or hex bar in terms which gets results . Should i combine bodyweight and weight lifting when doing yoke training "the yoke" or standard weight lifting.

[@TheModernModeler]

Can you recommend a routine that includes full body training, sprints, and conditioning with the main goal of cutting

[@Skillwalker]

Can you maintain your gains training once a week?

[@niemandwichtiges5716]

yess if you eat enough calories easily

[@DrTopLiftDPT]

Skillwalker - I can go two weeks without training due to being busy and come back, make a small gym PR or in a couple days be back to normal. I would think training very hard, 1x would be enough for a short while at least. Splitting the time up to two times a week would still be better.

[@sok5555]

Hi Alex, I've been training for 5 years (180cm, 24 years old), primarily a mix of weighted calisthenics + weight training. I've started from 71kg bodyweight and moved up to 78kg at most after switching to a plant based diet 3 years ago. Recently I've dropped my weight down to 73kg. I achieved a really ripped and muscle dense physique. Although I have some impressive numbers when it comes to my weighted calisthenics (+60kg pullup and +75kg dip) I'm still a novice in my opinion when it comes to weight trainig (1rm - bench 110kg, squat 115kg and bbrow - 90kg for reps). Do you think I can still add mass and strength (and how much realistically) following a lean bulk since I'm still a noob in the weights department and have only gone up by 6-7kg in mass since I started lifting? I know I've been lifting for a relatively long time and the noob gains are far gone but I feel there is still some untapped musclebuilding and ofc strength potential. Thanks for the answer, all the best!

[@DrTopLiftDPT]

StefanB5 - at only being 160lbs and 172lbs max at 5’10. U have tons of potential. Thats my height. I was always 150-165 in High school. 210 now. U will get much stronger by gaining weight. U could be stronger at 160, but that sounds super thin to me at our height

[@sok5555]

@@DrTopLiftDPT Objectively looking, not just my opinion but based on those who also lift, they say I look really jacked even for that height to weight ratio. I'm torso dominant, thinner waist but narrower shoulders. Even though my bench is nothing to brag, my chest is very developed, as well as my upper back due to weighted pullups. My arms are an area that I really need to develop to match my torso. I know there is room for growth, just wondering how much on a realistic scale due to the fact that I've been training consistently for 5 years..

[@Nick-gq5tq]

Alex you should make a video on skin care your face is glowing my dude

[@UnknownUser-fg3fs]

Hey Alex, What kind of food does your diet consist of to hit your daily protein amounts ? Thanks

[@waizlatif503]

Would love to hear your opinion but how would I keep my neck smaller. I find it more aesthetic

[@HotFrags]

Dont train it directly and consider dropping body fat if your currently in a higher body fat state.

[@DrTopLiftDPT]

Crisp Whistle think a lot of feminine thoughts and it should get smaller

[@ulisesxavier1116]

Howdy m’good man sir Alex, what’s your thoughts on HIT and heavy training like that of Ronnie Coleman or Dorian Yates? Particularly for a natural athlete

[@MrArondelima]

Yo Alex, do you know about the Wim Hof method and if yes do you think it could have any positiv effects on weightlifting ? greetings

[@nic.g21]

I believe he said that he used to use it to focus up on heavy lifts

[@woodoyoy]

Good question.

[@terebonita4469]

When I train legs, my right glute is always more sore than my left. Any tips to fix?

[@mysteryschoolvibrantra1201]

Teresa Bonillas I have this too and I have a chunk of muscle missing from my right quad.. is your left quad bigger or stronger maybe?

[@Victorioushunter]

use proper squat technique. OR if you want to train 1 leg at a time, then choose intensity and volume based on WEAKER muscle.

[@karimk8551]

0:58 unexpected dumbbell Oo

[@jakeherington7237]

Hey Alex, when I do dips I have the problem of my body swinging back and forth. How do I stop this? Thanks

[@wizcrow236]

Hey Alex, how's this for a full body workout : weighted pull ups , ohp, back squat,forearm curls, farmers walk, side lateral raises and rear delt raises (superset) and neck curls. Btw I do incorporate alot of deadlifts and benching but I only really train those for strength whereas those list of excercises I showed you I train strength and hypertrophy.

[@lalalala-ce3fn]

Alex why do I get headache on the back side of the head after doing neck curls?

[@jurgenjurgenson5679]

I'm currently working out 3-4 times a week with 1 day of rest inbetween sessions, but sometimes i feel i haven't fully recovered at the start of each session. My calorie intake is maintenece or slightly below. How can i narrow down if my weakness is caused by lack of calories or lack of rest?

[@goreds9631]

jürgen jürgenson Why not just eat AND rest more?

[@GabeOwzer]

Oh la la ... Alpha Destiné!

[@zaidalsekri1449]

John Martin HAHAHAHA

[@Canirapeyouanally]

The important question is how do you get those palms so tan and supple

[@burger42069rawr]

Hey Alex, I'm a new lifter, i've been sticking to your novice program, but I don't have any traps to put the bar on when squatting, and they end up resting on my shoulders. It really hurts afterwards and the next day. What should I do?

[@davidi.w.c2368]

Hey alex can you show us how to train for planche push ups because I mostly do calisthenics and I've been training for a year now and still cant even do straddle planche push ups

[@Turglayfopa]

Lower chest is a primary area for planche.

[@davidi.w.c2368]

@@Turglayfopa ik that but like ways to train specifically for the planche

[@kingmacklin27]

Hey Alex, I'm following a hybrid program with a mix of BW calisthenics, weighted calisthenics, and free weight training. I particularly want to emphasize progress on calisthenics so I can eventually excel in more advanced movements such as the front lever, hand stand pushups, and muscle ups. I wanted a mix of training styles for the sake of variety. Would you say two high volume weighted/unweighted calisthenics full body days a week along with one full body free weight day at the end of the week (3 days overall) would be optimal for my goals? I am steadily progressing and do enjoy my routine but I'd like to hear your thoughts and maybe what you think the best rep scheme to follow would be and why, for my weighted compound movements. Thank a lot!

[@rmanojoe]

AlphaDestiny, my bench is currently at 200lb, deadlift 325lb and squat 245lb. I feel I can definitely increase deadlift and also squat with a little more work, however I always struggle on the bench. I am currently 176lb(80kg) and 1.74 m

[@rmanojoe]

@@thatoneguy8493 , I am indeed on a mini cut right now. Once I pump my calories up again I will check if I feel any difference. Thanks for the tip.

[@xminteee300]

Hi Alex, in your novice program wouldn’t standing overhead triceps extensions be better with an EZ curl bar rather than a barbell? Does it matter either way?

[@mattshepherd1736]

Any for of vertical press is going to build your delt really well and like Alex said adding accessories for the lateral and posterior delt

[@richride5290]

bloho and dr rackpull getting into over rack pulls in there vids what do you think is over for above knee

[@goldenwallnut4284]

Can you expect the same gains if you swap out the squat with the leg press?

[@Victorioushunter]

gains for strength, gains for hypertrophy, gains for what. Normal, regular, ordinary leg press has almost no carry over to your sqwatttttt. Of course you'll develop your legs to an extent (more if you are a beginner) but you wont grow your legs into treetrunks by just leg pressing. edit: Compared to just squatting.

[@wraithbackup4286]

Alex, I would love it if you could design a pull-up progression program

[@alexpark1233]

I am an intermediate advanced lifter (mostly intermediate) lifting for about 2and a half year. I currently have 375squats 385deadlift but 230Benchpress. I think my bench has gotten weaker by long period of bad dieting my current body fat% is about 13~15 what should i do?? Keep cutting or add up to maintain or surplus?? Im dying to make up this decision Alex ADVICE please!!

[@alexpark1233]

If i go on to maintain or surplus should i try a powerlifting program? Can you recommend me one!

[@alexpark1233]

I am 169lbs for stats

[@sfgigantes8]

Get to maintenance for a while if you had a bad diet. Bench more (2-3x a week). That’s really it. Just bench more often.

[@alexpark1233]

MOSER_US thanks for the tip