Intermediate Stage, Teen Bear Mode, Neck (Q&A)

[@AlexLeonidas]

Great questions as always! Post some more down below and check out the spotify playlist. Let me know what you think of it :) open.spotify.com/user/3jkjypuxqjtv2xplfzix9kt85/playlist/1EQRgyd4PCjNQUr66bvVtO?si=yubNWWYbTSCHRDCP8vpnKw 0:19 How do i know I've reached intermediate stage because i weigh 140lbs. 1:19 Do I need Arm Wrestling specific exercises as a novice, or is it better to build a foundation of strength first? My goal is to be a better arm wrestler. 2:24 Hello Alex, can I grow decent traps if I don’t want to do deadlifts, rack pulls or shrugs ? And how, thanks 3:08 Why y'all obsessed with the neck? 4:31 Raises before presses for better shoulder gains? 5:22 How do you achieve your protein intake with just one meal or two and without meats? I am starting intermittent fasting and it's hard to get my protein (160-200 gr) with two meals and eating meats . 6:55 Can you recommend programs for at home dumbbells/bench only? 8:04 Is overhead press weight correlated like the bench? 9:06 Hey, do you know if coffee can mess up with your digestion ? Have you ever experienced it before having your fasting habits ? 10:12 Won‘t doing Jefferson rack pulls with the same foot stance all the time cause imbalances? 11:25 In concurrent periodization, how are you managing your volume when you constantly change the exercise variation, usually from full ROM to a partial. Surely a deadlift will amount to more volume than a 3inch block pull. 14:22 How would one one train the pull up or pistol squat or one arm push up if he can only do 1 rep? How should he balance training intensity and recovery for fastest results? 15:20 Alex in the novice program should we take deloads or just keep progressively overloading? 16:03 How many weeks do you go with using special exercises, until you test out your competition lift? 16:54 Could a teenager pull off bear mode? 18:11 What powders do you add to your smoothies? 18:58 Everyone is talking about high volume bodyweight pullups for back size,but no one is talking about high volume dips for pec size,So what do you think about high volume bodyweight dips? Like doing 50-100 daily maybe..? 20:23 Recently injured my right knee making pistol squats almost impossible. Are there any other alternatives that would provide the same benefits as pistol squats yet at the same time take this stress off of my knee (I'm a calisthenics athlete)? Thank you! 21:09 Been having this discomfort around my armpit area. I have to keep moving my arm or jiggle it so that I don’t feel it. But I think it started when I first started benching like 6-7 months ago and I was doing it wrong. Should I be worried ?

[@zetuma9395]

AlphaDestiny will big hamstrings make your glutes look smaller?

[@lilhanswurst]

I love your music taste!

[@fastbonkers]

Often you say that slow eccentrics are a big no no, especially for athletic development but there is a whole training method around slow eccentrics and isometrics to increase your rate of force development called Triphasic training, what are your thoughts on Triphasic training why would you disagree or agree ,and a final bonu, what do you think would happen if you implemented this method while using band resistance on all the movements.

[@yokedslav7875]

How many times a week should you do 10x10 bodyweight pullups,could you do it everyday if you develop that strenght?

[@poodle3507]

AlphaDestiny Animals As Leaders in the Spotify playlist, fuck yeah!

[@ethan_bodybuilder]

You put out really great content for someone who has so many haters. I have seen 3 channels this week dedicated to burning you down. That means you are doing something right! Keep it up Alex.

[@nic.g21]

My spot buddy's gone for 2 weeks, Spotify playlist came out just in time! Can't wait to get those PRs!

[@camerondavis8043]

That play list is FIRE bro. Using this today. Can already feel the gains.

[@Monalisa-zw7uy]

2 plates bench, 3 plates for squat, 4 plates for deadlift is when you start intermediate stage but is it those numbers for 1 rep?

[@DavidDoingLife]

Yes. One

[@YosiBoi]

For 5

[@farbeyonddriven8001]

3x10

[@Chillpillz01]

Absolutely loving the new look.

[@ftsproductions1376]

can't wait to play that playlist later tonight at the gym. BTW I took your recent advice on being able to eat more food if you're skinny, all I've done is not skip breakfast and since then I've been eating like a machine throughout the day.

[@AlexLeonidas]

Enjoy the playlist, and happy to hear that your appetite has been boosted! That's awesome bro

[@jimatmeijs269]

love these vids man

[@LionOfAllah]

Alex can you please make a video series on top exercises for different muscle groups. Thanks man

[@jeremybatah4827]

For the Viewer that has the knee issue, a great body weight movement is the bodyweight is the Bulgarian Split Squat!

[@burstingbagel8667]

Could novices do nucleus overload on a specific body part? If they grow the nuclei in that specific muscle wouldn't it strongly benefit them for the rest of their lifting career?

[@harrison1496]

BurstingBagel in an video alex said he gained a good chest and tricep foundation from high rep push-ups often so it probably works

[@ssjlalo]

I’m going to start the novice program next week at 180 6’3 19 years old. Wish me luck.

[@sam_making_games]

Good luck! It's a great program you'll make some pretty good gains.

[@muhammadasifsheikh1092]

Nike Elite your deadlift would be great xD

[@ssjlalo]

SamBread thanks man I can’t wait for the grind.

[@ssjlalo]

Muhammad Asif Sheikh yea man can’t wait to see how far I’ll go.

[@ssjlalo]

Figel the Great no worries I’ll start on Monday and continue on Wednesday’s and fridays.

[@blerpp7813]

Thank you for the playlist Alex!

[@AlexLeonidas]

My pleasure! Enjoy

[@omarsyed7345]

Bro your playlist is fire

[@amanvirgill]

Can you do a video about ankle and wrist size and how that can contribute to your overall strenght and size; and how much power you can generate via weightlifting and boxing

[@knifetricks4373]

thank you for answering my question alex, i appreciate it

[@AlexLeonidas]

My pleasure :)

[@calm7932]

it was crazy how many questions here helped..keep it up bro!

[@eechristian]

Playlist is great Alex! Thank you for the effort. I don't know what I would be doing in the gym if it weren't for you. I'm only a novice but I'm slowly and steadily making them gains. The playlist will definitely help :)

[@shakeeljessa9619]

Excited for the smoothie recipes!!!

[@LarsVegasUnlimited]

Yo Alex. Awesome! Thanks for the playlist... Time to lift heavy and get some PR's done. Love that you included Amon Amarth, so let's do some viking gains :) Great channel, great way of lifting...keep it up!!! Cheers from Germany

[@mathieumansire372]

alpha , how do I craft a diamond pickaxe?

[@Enimal_]

Loving the consistency Alex keep it up !

[@zoedorable]

Hi Alex, I'm still a novice, however I expect myself to hit intermediate state pretty soon, my bench is 220, squat 280, trapbar high handle dl 350; I'm currently running your novice program and trying to milk my last novice gains, and want to try out Naturally Enhanced once I did that! Do you think it's a good idea to buy it already and read it beforehand? I won't actually be using its principles before at least 2-3 more months, but I'd like to get as much information and knowledge as I can get right away so I can instantly dive into it once I'm intermediate! BTW thanks for the awesome spotify playlist and your content in general, you're a great dude that helped me out heaps!

[@muckhhh3023]

Xiansai I’ve been thinking of starting his novice program and I was wondering if it has went well for you. Ex. Good gains

[@zoedorable]

Hey! it went really well, I'm only doing it for 2 months now, however I've made better gains strength wise than I have in the 1,5yrs I was jerking around in the gym before it (aka brosplits, ppl)! Also I really am starting to love full body, the recovery is insane!

[@jerrystreed4981]

Hey, Alex! Another calisthenics athlete here. I messed up my knee for a few months being over aggressive with flipping and couldn’t do pistols. Switched to Shrimp squats though and it really helped my knee heal up really quick. Hope you pin this so the guy can see the suggestion. The Shrimp squat is a good movement because of the angle of the knee joint to deload some tension.

[@skyanimal493]

As a huge Amon Amarth fan, thanks for including that in your playlist.

[@AlexLeonidas]

Amon Amarth is essential for heavy lifting ;)

[@christiancontreras5797]

What are your thoughts on Jeff cavalier preaching that you can build muscle and lose fat at the same time by being in a caloric deficit while maintaining a positive nitrogen balance?

[@akalion213]

Christian Contreras Well it's a fact that you can.

[@averagewheyenjoyer]

Christian Contreras Sounds good, doesn’t work. I actually saw some natty guys that did that. It’s mostly ‘hard gainers’ that achieved such a thing. But with great discipline it could be possible but you’d need to rotate a really slight deficit with maintenance/really really slight surplus

[@akalion213]

Boris Cakovan Well obviously the effect will be much higher in beginners than seasoned lifters.

[@TheRenan]

Thank you so much for the playlist, Alex!!!

[@AlexLeonidas]

No problem brother!

[@kallejilder5521]

Hey Alex! T-bar row vs barbell row for more back gainz!!

[@ZeldaBoyMinecraft]

Looking forward to listening to the playlist during my next workout

[@Aldroid151]

When do I test my 225 bench, 315 squat and 405 deadlift on your novice programme? Do I need to reach a certain weight on the lifts you list in the programme like the floor press, box squat etc. first, then test?

[@Abel.11]

Alex, Does anterior pelvic tilt have an effect on hip and hamstring mobility during deadlifts?, I have problems engaging my legs and using hip drive so mostly my knees will barely bend and i end up pulling the bar with my back. Can this be fixed?, thanks.

[@lolhey6954]

WHiTE do leg presses to help with leg drive

[@italiancapo7]

How to look big as a Natty according to AlphaDestiny: 1. Neck 2. Traps 3. Upper back 4. Shoulders 5. Arms 6. Gluts

[@bobjenkins4925]

Forearms not arms

[@samxu4928]

*Damn* Alex, your beard is really starting to come in.

[@andremiller9919]

Neck training and rack pulls above the knee

[@Igorgomezvirto]

That playlist kicks ass man.

[@TheAwakez]

Seeing Goldberg was actually one of the main reasons why i started lifting years ago

[@darkred4228]

For the guy asking about home program: Atleanx zero for home workout and just put your equipment option exercises on your own into the program and your good to go.

[@Arbnewb]

Your Playlist is Bang on mate, plenty of Amon Amarth, Sabaton aint nothing rare too!

[@geoffdowdall8247]

Arbnewb send me on the songs there ;)

[@Arbnewb]

"Melodic"

[@skeptivorous5202]

How can you say that when someone reaches the intermediate stage they will definitely be 155+ pounds because they will have gained 10-20 pounds when you have zero clue what weight they started at? For example, if someone is short and small boned and whatnot and starts out at 110lbs or something, gaining 10-20lbs would put them at 130lbs not 155+. Isn't it all relative to everyone's individual body rather than some blanket "155lbs+" for everyone? That just seems unreasonable.

[@DilussoLuxury]

The guy said his starting weight was 140 obviously it differs for everyone

[@ethanabbott1859]

Love the Q & A videos keep it up!!!

[@Brendon463]

From strictly a health/longevity perspective would you say it’s accurate that being bear mode would adversely effect your health and thus reduce life expectancy? I’m wondering because even though typically when you’re in a bear mode state your body fat percentage is at a healthy level (not too low or high), your BMI is going to be at an unhealthy level because of all the extra mass you’re packing on your frame.

[@akalion213]

Brendon463 BMI is a good tool for the average person, but not so great for muscular people. I'd say body fat percentage is much more important. And in my opinion, if you're natural and stay in a reasonable bf percentage you just can't get too big.

[@lasaromorell4277]

Brendon463 BMI is Bs if you lift weights. If you're even slightly big you're considered obese by those standards

[@JVinnie10]

Awwww damn, now THAT'S a workout playlist.

[@christophleo8213]

You look freaking awesome

[@AlexLeonidas]

Thank you

[@adrianomelai]

Many people who train differently than us who go to the gym (think Crossfit athletes and gymnastics athletes) they seldom or never train their arms (biceps or triceps) directly with isolation exercises. Still many of them manage to get great arms. Huge and strong. It makes me think that it's not essential for getting stronger or to a certain degree bigger. What do you think about using that approach in my own strength training and goals? I'll be doing pull-ups and chin-ups, weighted for lower reps and unweighted for higher reps and volume. Same for dips and push-ups - weighted and unweighted. As well as doing bench press, barbell rows, OHP and handstand push-ups, and one of my favorite exercises for overloading my arms - strict ring muscle-ups and/or pull-ups. Exclusively compound movements in other words.

[@jimwalker7569]

I did teen bear mode at age 19. You’re obviously not as big as someone older doing Who lifted for longer doing it but you still look big compared to others in your age group

[@quasimoto5656]

I appreciate you’re videos keep up the great work

[@ceilingfan7505]

I need to grow my neck. I was wrestling and my friend tried to cradle me but I resisted. He is around 15 more pounds then me and he is stronger than me. He bent my neck in a really awkward way and my neck started burning in the back. Now it cracks when I move. I think I need to really train my neck. I hope I don't get injured during football season 😬😬😬

[@GT-td9ni]

Ceiling Fan similar for me I got put in a guillotine choke in a tournament and the guy cranked super hard neck training is a must for athletes especially grapplers and fighters. Neck extensions, neck curls. Watch his video with Scott Herman.

[@damiansandoval6134]

Listened to the playlist once... I now have a beard, weigh 250, have a 1,000 lbs rackpull above the scrotum and feel alpha as fuck.. thanks alex

[@GabrielMartinsFitness]

People don't know that if you're doing a partial to try to make your conventional stronger it NEEDS to be same ROM or take more time to complete the rep (accommodate resistance). They wanna talk yet never actually looked into the conjugate method for real. Always have to be the same or harder

[@dixonvfitness1921]

Music is so important for PR's. I'll have to check out that playlist.

[@angeloendaya998]

Dude Alex Bro Yo My Man I can't feel me hammys on the box squat.

[@fastbonkers]

Often you say that slow eccentrics are a big no no, especially for athletic development but there is a whole training method around slow eccentrics and isometrics to increase your rate of force development called Triphasic training, what are your thoughts on Triphasic training why would you disagree or agree ,and a final bonus, what do you think would happen if you implemented this method while using band resistance on all the movements.

[@stevenurosevic4821]

I can't deadlift the bar. I am so weak and it is embarrassing going to the gym. How do I possibly progress when I can't even pick up an unweighted bar off the ground?

[@Dallbayob]

Steven Urosevic you definitely can deadlift the bar no doubt, its only 45lb. you probably have bad form, pick it up with your legs not back

[@johnjohntv1195]

Steven Urosevic Dumbbells

[@Steven-vh6fg]

instead of a bar get off the couch and deadlift your television remote or the beer in your hand or just "snatch" another beer

[@emyrboom8199]

Tf

[@davidcrosby7372]

Steven Urosevic you gotta work your way up from deadlifting teddy bears then maybe move up to a gaming controler

[@burstingbagel8667]

I feel sick and nauseous after doing heavy deadlifts and squats (rep range: 4-8) and it negatively effects the rest of my workout. What can I do?

[@Schmuddel]

Pencil neck Goldberg is extremely uncomfortable to look at

[@AlexLeonidas]

Haha ikr right?

[@kingofthebalconybrutaljagu7468]

Can confirm that bearmode as a teenage is awesome. 15 and I can do a 90kg Bench, 130kg squat and 120kg deadlift. The hair isn’t an issue but I have one problem, my left forearm doesn’t grow. It looks dumb. Any advice on how to isolate this muscle?

[@vdns477]

King of The Balcony: Brutal Jaguar Wrist curls, hammer grip curls?

[@johnsmith7759]

Yeah same dude i am going straight bear mode i am 18 about 6ft 1 and weigh 230lb was 250lb but i have cut down a bit for around 16 weeks

[@kingofthebalconybrutaljagu7468]

Majed Al-Oskan shit your on to me

[@kingofthebalconybrutaljagu7468]

Vagosdns I use both of them, but my right only grows. Maybe I should go heavier on my left?

[@kingofthebalconybrutaljagu7468]

John Smith shit, that’s heavy. I’m 5’8 and about 170lbs

[@Prankster5061]

What is intermediate for a girl? Right now I'm going for bodyweight bench press, and 250 squat/deadlift after a year of training.

[@gracefool]

You can do dips anywhere. All you need is a corner of a railing or bench, or two chairs.

[@Mkmkklu]

Skins lookin good man!

[@dimitrispap8373]

Hey Alex! Im doing heavy squats 2 times a week and hip thrust (single leg) and barbell row 1 time. I do all of them without a belt and i feal my back getting stronger.. but is that enough or I need to isolate the lower back? Also whats your opinion about the hip thrust? Awesome work man!!

[@atanasb7090]

Hey Alex I am 18 years old 6'1 210 pounds. My goal is to look lean. Do you think I should get down to 180 or stay at 210 and just try to put on muscle?

[@lukemadden9690]

I have similar stats as you. I’m 19, 6”2 200lbs. How long have you been training? You could definitely be lean at 210. It would take a little bit, but cutting may be counterproductive rn. Just my two cents

[@atanasb7090]

Yeah I think cutting might be counterproductive rn because I was 280 pounds a year ago and I lost 70 pounds, but to get down to 210 I did lots of cardio and didn't lift that much. But the past 4 months I been taking lifting seriously and I can tell that my body is starting to shape up. I just don't know if being 210 is too much to look lean.

[@lukemadden9690]

It’s so funny cause I was in a similar situation. I was 240lbs 6ft when I was 17 and I lost weight all the way down to 155lbs 6”1.... I was tiny. I wouldn’t recommend that, because now I’m just slowly trying to gain weight. 210 lean at your height would require a lot of muscle. Maybe wouldn’t hurt to cut down to 195-200. It would take a while to get to 210 lean.

[@atanasb7090]

Yeah I 100% agree. I think I'll do a slow cut down to like 195.

[@superligitguy]

What is a good size for a neck? I feel like i naturally have a good neck, the circumference is 15.5 inches. 145 lbs 5’8”

[@johnsmith7759]

I am 18 6ft my neck is about 18.5 inchs

[@vedangprajapati9542]

Looking at your novice program now, would you change anything or still keep everything the same?

[@noquaz]

Hi Alex. I love your channel. I have written a bit of context that leads to my questions. Questions are at the bottom. Thanks! :) At age 16 - bench 25kg w. bw of 70kg. Training casually. At 18 - bench 75kg w. bw of 75kg. Plateau for 6 months so I quit. At 23 - bench 77,5 w. bw of 85kg. I did crossfit 2-3 times a week - working alot on core, mobility and fitness. On the side I followed a strict 5x5 and later a 5/3/1. I trained for 16 months, but I made basically no gains in the big three. At 25 - bench about 80kg w. bw of 85kg. I did your novice program for about 4 months. I made gains but my poor hip-mobility kept leading to minor injuries + I was getting burned out. At 26 - bench about ??kg w. bw of 82kg. For the first time, I have ridden the bro-wagon. For 8 months and still going. In this period I haven been experimenting to come up with this simple upper-body regime: Split into a pull-day and a press-day: - 3 sets of compound-horizontal - 3 sets compound-vertical - 3x3 sets of isolation-movements (targeting weakness') Session only lasting 30-45min. Resting all I want for 1-3 days. The routine has the lowest volume ever - I feel like I am half-assing it - but I am always feeling energized and I am able to hit each workout with great intensity. Strength is going up! This result has made me wonder if I always have been over-doing my training. QUESTION 1: When making strength-gains, how important is your energy-level? I heard that a loss in grip-strength is a sign of overtraining? Is max 1 rest day or increase in calorie-intake the only answer? QUESTION 2: Your novice full-body program is the best I have tried. But my achingly poor hip-mobility ruins it for me. Would you recommend any solid "novice" upper-body program?

[@shiningsilver2816]

Hey Alex! Would your novice program be appropriate for a basketball player?. Specifically getting stronger to play basketball better

[@williamchristiansenwenners8140]

Not necessarily, you might need something more specific for basketball. Like box jumps, plyometrics, core training etc..

[@shiningsilver2816]

Yeah those are good, but i have done vertical jump training for a few years now, and very little upper body work. Basically I am the opposite of a gym bro. I gotta get stronger upper body wise to help box out, assist with long passes, absorb contact while driving, etc. Look at almost anyone in the NBA; they all have a decent foundation of size and strength, which tells me that they have done some upper body work. Any recommendations of a program, some exercises, tips, etc?

[@Axel-wz5gw]

What do you think of Lary Wheels 405 overheadpress?

[@danielreyes3134]

Axel weak

[@AlexLeonidas]

Bruh

[@arber124]

My shoulders hurt after each set of squats, why and what should I do?

[@davelifts215]

Do you need to perform vertical pulling to compliment vertical pushing? Or is it okay to perform horizontal pulling (rows) to compliment both horizontal and vertical pushing?

[@dylanbergfitness2971]

nope you need to do both my friend. vertical and horizontal both should be done for best results and to maintain proper body development

[@ry4nx]

quanda crew checkin in

[@alexmora2342]

Alex , your awesome .

[@kelvinmejia983]

Thoughts on superseting biceps and triceps back and forth in every section ?

[@OlArbin]

Kelvin Mejia It’s good because while you workout your bis, your tris will stretch.. and otherwise. Another reason is that if you have an arm day like that, you will be fresh and not exhausted if you were to finish your bis with back session

[@nathanperdriau5592]

Thoughts on Maltodextrin and using it to add an extra 200-300 calories per day?

[@jimjones6901]

Hey Alpha, you said a while ago that you don't think teens should do dips bc their chest plate is not fully fused and it can cause chest pain (sorry if I put words in your mouth or butchered what you said), well I get the same pain with pushups that I do with dips. Is it common for people to experience that same pain with both of those bodyweight exercises and do you think it is for the same reason (not fully fused chest plate)?

[@AlexLeonidas]

I suppose it would be the same issue, but I'd say that's uncommon.

[@banditlp1241]

What are the benefits of high rep training (like pushups) besides from increased strenght endurance?

[@Gernmanik]

Personally I would only recommend best mode for teens that are 17 and above as when you're still a young teen like 14-15 you won't be able to gain sufficient muscle mass for you to not look fat.

[@jeremybatah4827]

Hey Man I’m a huge fan , just want to know what you think of me using close grip incline presses as my MAIN accessory work for OHP?

[@nicholasdimedio302]

Big z and eddie hall both preach tricep work

[@THEDRAWINGSTUDIO1]

Damn, Alex. You got killer taste in music!

[@24kcozy]

Alex have you tried listening to Viking music in the gym???

[@AlexLeonidas]

For sure bro

[@wraithbackup4286]

Alex do you mind linking the website or the name of the shirt you are wearing in this video? It looks really good

[@Elcorona13]

Wraithbackup this^

[@kristiantonnesen7261]

Bro your spotify playlist is complete bear mode. Nice man. Thanks. Bunch of people trying to be bears while listened to beta male music at the gym

[@shades4313]

Alex how to deal with knee tendinitis? Its difficult to make progress in the squat when I have to take breaks all the time from it

[@TMGstudios1999]

What is the best way to gain and maintain mass and strength while cutting?

[@averagewheyenjoyer]

Garrison Benner slight calorie deficit with high carbs, lift as heavy as possible, make sure you are recovering/sleeping well.

[@Enimal_]

Q&A : Hey Alex ! Is it ok to train neck every other day ( rest day ) at home because I’m doing full body and I’m scared of people reaction I have some weight at home ( until 25 pound) can I build a respectable neck with that hitting every angles ? )

[@youtuberdisguiser6075]

Studies show that you should exhaust the muscles you dont want to work first. So that the muscle you want to train has more work to do and so on gets a greater growth Stimulus

[@herculesinwyoming]

Thanks to you my darn traps are growing so fast I can’t believe it.

[@AlexLeonidas]

Fantastic!

[@herculesinwyoming]

Crazy as it sounds they are growing so fast it kind of hurts haha

[@hajvozdra]

Age:16 BW:63 kg Height:171 cm - 1RM : bench 90 kg and 65 kg shoulder press(while sitting)is that good?

[@MrPranker247]

Ayo Alex! Why arent the calves an enhanced muscle? I mean yea they arent as hard to build as the rest of em but i feel that they are to the lower body what the forearms are to the upper body. Same thing with glutes and shoulders.

[@EmreY25]

are you still on minoxidil, or not? the beard gains are impressive.

[@AlexLeonidas]

no just beard oil

[@mrbadbrickvevo6364]

My left nipple are puffy and I hate it, what can I do?

[@PGproductionsHD]

MrbadBrickVEVO Apply some sucking movements on it 3-4 times weekly.

[@mrbadbrickvevo6364]

thx bro! definitely gonna try :)

[@HalvyRiffs]

Yeah man! Animals as Leaders on the playlist!!!

[@samj3978]

i followed alex advise on rackpulls and i can honestly say my traps, lats and romboids are so saw today i did 4 sets of 6 reps with 140kg

[@faizanm8979]

I am 16 years old and weigh 70kg, 6ft, I’ve been practicing pull ups for 2 months now but i can still struggle to do 5 reps, I’ve been training in gym properly since February and have mad good amount of gains and increased strength overall but just cant get more reps in pull ups, what am I doing wrong?? (Also great vids)

[@gingercore69]

FM 88 maybe do more sets? If you do 3 sets of 5, then do 5 sets... If you can do 5 do 8 sets... Then 10... Soon enough you would be able to do over 5... Even if its 6... You repeat until you get the desired number

[@Fogyt121]

Try to stick your chest up and have it touch the bar.

[@NovaZayn]

Alex's looking like a beast! Beard, size, everytinnn

[@Opethfeldt]

Really gets you going, huh?

[@NovaZayn]

Lmaoo wtf, mb for not putting no homo

[@Simon-tl4lw]

Q&A Hi Alex I am running naturally enhanced and I play tennis for an hour and a half twice a week. I was wondering if this can replace the twice a week GPP or if I should still do it

[@turbiddragon9209]

Lil Broomstick I have a similar situation

[@natanealtheking1234]

It does don't worry By definition it's gpp unless you go really hardcore

[@austins6865]

Is pausing better than touch and go for muscular growth?

[@salmanalih95]

Austin S eccentric slow controlled negatives are the most effective for strictly hypertrophy gains. You will need more recovery from these so make sure you are eating and training appropriately and don't train a muscle if you still have DOMS in the primary mover.

[@Joellondt]

*Alex, keep the long hair growing :)*

[@thebarbellpath1040]

i know this is a stupid questionn but what does a 3 plate squat mean. How much an individual plate weighs ?

[@a4044k]

140kg squat

[@matthewcortez7358]

Abhishek Rana three 45-lb plates on each side of the barbell. 315 lbs total

[@Ze_Ninguem01]

@@matthewcortez7358 that only adds up to 270lbs??

[@matthewcortez7358]

Miguel Calado sure it does because the bar is weightless lol

[@matthewcortez7358]

Bar is 45 lbs bud. 45+3*2*45=315

[@SubZero-tq4rs]

Hello alpha I hope that you are well. I wanted to know if you always made owed fullbody and trick of exercices by muscles you advise ? And for a muscle in weak point ? Thank you in advance for has you answer, continuous so :)

[@aleksi.niemela]

If you start lifting at 12 years old is it possible that you are gained almost your "natural muscle potential" at 18 years old?

[@generalwipe3955]

Aleksi Niemelä no not possible to do it but you'll be fucking huge if you do it right

[@generalwipe3955]

Aleksi Niemelä also if you're 12 literally don't follow anything alex says his advice doesn't work for someone at your age stick to calisthenics and once you can do 50 pull ups at once, 1500 situps at once and 200 pushups at once then you can start weights also those seem like big goals to you then it proves the point that you're not ready to lift

[@astroman0500]

No, because at age 12 you're barely entering puberty. If you start training at that age you'll develop a really good foundation of strength and muscle, and you may also get big or shreded, so that when you enter adulthoood at age 18-20 and your true muscle potential fully develops you'll get even bigger and stronger. Why? Because prior to hitting puberty your still just a child and your body hasn't even fully developed yet. But that doesn't mean that you can develop a good body and a strong foundation for your later years. so go ahead! Train hard, my dude!

[@astroman0500]

Mens bodies don't fully develop after their twenties, so the natural muscle potential won't be "unlocked" until those years.

[@trickstervas1020]

Yes the long awaited alpha playlist!!