Shrinking Legs, OHP Stability, Heavy Day (Q&A)

[@AlexLeonidas]

Thanks for sending in your questions! Let's see some more down below. 0:05 Does rack pull at pin 2 have carryover to deadlifts? 1:36 What do you think about tall guys not doing conventional deadlifts but doing rack pulls below the knee? 2:35 Can you build big legs with just trap bar deadlifts and leg press? 3:35 Alex what do you think about a push/pull split without a leg day, so deadlift on pull day and squat on push day? 4:41 Can someone build the NE physique using Kinobody’s style of training? Additional posterior chain work considered. 5:26 Can you develop your neck with only wrestlers bridges and variations on it? 6:10 Est-ce que tu peux expliquer “concurrent périodization?” 8:48 Alex what are your thoughts on the seated deadlift? It seems like a good trap/upper back exercise. 10:16 Does doing overhead press while sitting cross legged on the floor counted as a z press? 10:51 How to increase overhead stability? Biggest weakness of the Ohp is my stability at the top 11:44 The ultimate question I want to know is.. how much total workload per week?? Please give me an example, Thanks Alex! 12:44 Do you think I could reverse hyperextensions for simple hyperextensions for the lower back? 13:48 On "heavy/strength" days, would it be best to do something like 3-5x3-5 or work up to a 3-5 rep max? 14:39 How would you set up progression for dumbbell presses? I have adjustable dumbbells so i can go with the smallest possible increment (1kg) but even then it drops my reps significantly. 15:40 Hey Alex, what are your thoughts on long distance farmers walks, on the treadmill? Trap growth or total waste of time? 16:29 Best way to shrink your quads without having to squat? 17:39 Do you ever get back pain from all the heavy lifts? My lower back is constantly smoked due to heavy squats and deadlifts. 19:44 You look and sound so relaxed compared to the 2016/17 Alex 20:50 Hey Alex are we ever going to see some arm wrestling matches from you?

[@Matt-ey7pk]

AlphaDestiny Never feeling quads in front squats and only feeling them in back squats?

[@kevinvargas8344]

Is it normal to have your parallel box squat stronger than your low bar free squat?

[@jesuszepeda8119]

Alex why is it accessory lifts are generally for reps of 20, 33, 50 and such? Is it just for increasing volume?

[@drivass_11]

What are the best exercises to get big forearms with ez bar and or dumbbells?

[@Matt-ey7pk]

Alex why isn't ohp programmed 3xweek for novices? The extra frequency helps dramatically

[@StevenIuele98]

Biggest plot twist was the french speaking out of no where

[@notmyrealname4820]

Steven Iuele Oui

[@dekelkap8886]

Steven Iuele I was like wtf

[@rochaforthepeople9116]

Steven Iuele true😂😂

[@nahuelise4055]

even in french you undesrtand when Alex says biological law of accomodation XD

[@DsPerfection1]

Whennn what’s the time stamp

[@TheEditorJosh]

6:10 was lit! Anyone else watch it all the way through without even knowing French? Lol

[@teog.5828]

Minewire Fitness I was miring the French gains

[@nahuelise4055]

even in french you understand when Alex says biological law of accomodation XD

[@TheEditorJosh]

Lol

[@carisigmafitness4171]

Your comment section has become so positive compared to a year or two ago

[@federicos6290]

Carisigma Fitness Are you talking about the black ass comments?

[@viper4632]

Vegeta I never understand why ppl comment big black asses on Alex videos

[@tmapplesgaming2271]

Ahaha you must not have been around Alex’s channel for long then. BigBlackBootyBitches.

[@TheEditorJosh]

He probably shadow banned them (I think that’s what it’s called). The user can still watch the videos and comment, but they won’t be seen by anyone else but them and they aren’t notified that they have been banned. So we’re probably still getting BBA comments, but they are invisible.

[@climberis1]

Minewire Fitness I miss that 2014 alex

[@krisboudreau3475]

Lmao that french

[@anadawaween]

is it bad?

[@TechProof]

Ahmad Kilani it’s actually pretty good.

[@phinksworeguccibeforeitwas6572]

I do speak french but when he started speaking french, I thought i was translating his words to french in my head lmaooooo tripped me tf out

[@jhonjhonson5322]

Alex, have you considered making cooking videos ? It would be very useful for people like me that dont know anything about cooking.

[@AlexLeonidas]

Probably going to do that soon tbh

[@JuanPablo-rf4vo]

fuck yeahhh ive learned some stuff recently i love steaming veggies now

[@kiarash7036]

Go watch phil from fitworldexposed

[@TheEditorJosh]

Yeah, check out Phil’s channel, he’s got a Bulking on a Budget series and a Bulking on a Fortune series.

[@shakeeljessa9619]

I really like this positive message and attitude youve been sending lately Alex

[@lukefarrell3147]

Your videos are great man, ive been watching your channel for probably 2 1/2 years, i love your style of training and your knowledge on different exercises and things. Thanks!

[@amazingme1408]

Coach Alex I recently did an experiment of no direct leg training for about 9 months...My legs look amazing actually may have grown...your NE system is incredible...Sooo the legs have been hit hard with heavy t bar rows rack pulls of course!!! and farmers walks etc. no direct leg needed!! Rocco nyc

[@AlexLeonidas]

Amazing Rocco! Looks like we had a similar experience here

[@Vazo3]

I love you alex

[@AlexLeonidas]

luv u 2

[@vincelam1998]

get a room, you two

[@Vazo3]

AlphaDestiny haha this made my day I’ve been watching you since 30k 💪

[@TheEditorJosh]

Vince Lam Lmao

[@Sidehustlesu]

Been here since 15k. All my mates are now on NE or novice program. Respect Alex 👍🏼 That French was amazing 🤣

[@enigmapublius1]

I lost it when Alex started talking french I didn´t expect that :D also we´re looking for that arm wrestling movements for stronger forearms!

[@huntmine1200]

6:10 😍😍😍 Ce français de qualité 👌

[@AndromidaOfficial]

Hey Alex, I have INSANELY long femurs so squatting always feels awkward. I'm a novice stuck around the 225 range on the squat while my other lifts are increasing. I've tried widening my stance and using Olympic lifting shoes but nothing seems to really help. Any advice would be great, keep up the great content

[@jacobkh]

I love your vids bro, amazing content with great information

[@HusSaiyan]

When he spoke french, I couldn't hold in the laugh especially when he said an English word in the sentences.

[@saraths4150]

great video alex

[@broski8286]

I have a very important question. I have sciatic pain going down the right leg since september (the sciatic pain is probably caused by a disc probelm. I‘m getting the MRI results in the next days). Before the injury I ran your Novice Program and I loved it. Then I had to take a break for a month (nothing injury related) and then I got the injury (sciatica/disk problem). The last months were the worst time of my life. Now after about 4 months after the injury I‘m slowly getting back to lifting again (basic things like kettlebell squats, pullups, dips, ...) and I‘m about 90% healed (thanks to physical therapy, time and many youtube videos). Now the real question. I wanna get back to your novice program but I really dont wanna risk my back again, because I am so young (17yo). I still feel some pain/feel uncomfortable at pendlay rows (loved them before the injury but really dont wanna risk anything now) and stiff legged deadlifts. I found the information from some youtube videos that you should avoid bent over rows during a disk problem. I know that you said that we shouldn’t change any excersices from your novice program but I can‘t do them because I don‘t wanna go back to the pain I had. Now the question: Can you please tell me which exercise and reps/sets I should do instead of the pendlay row and the stiff legged deadlift? Could I maybe do ring rows, seal rows or something similair instead of a pendlay row and hip thrusts or something instead of sldl? I am a big fan of your work (lifted and non lifted related. bought NE, great book) and I would be very happy if you could answer my question.

[@benawachiphillips1946]

Always looking forward to your advice, only 17 and out lifting some pretty big dudes, thanks man

[@amazingme1408]

BEST EXPLANATION OF CONCURRENT PERIODIZATION I EVER HEARD!!! MAIS OUIIIIIIII

[@tonysoprano4942]

Great vid Alpha

[@SPB772]

I'm french didnt expect alex to be this good 😂😂 that was a pleasant surprise tbf Keep up the good work man

[@AlexLeonidas]

lol thanks bro

[@miskokinoo]

6:11 Merci pour ta description de la "Concurrent Periodization". Et tu te débrouilles très bien en français.

[@AlexLeonidas]

Merci bro

[@beastmode9115]

Is the valsava maneuver safe in the long-term

[@mr.potatohead6138]

It's the gym rings that making you so positive! Seeing you arm wrestling would be cool. Guys question on ohp stability- get a keg, add some water and practice pressing. Add more water for progression. Everyone, check out George lemans latest video's, quite informative and heart felt. Guys question on shrinking his quads - lmfao!! Great answer!!

[@Nightball12]

How to improve overhead stability = get a strong back. The OHP isn't just tricep and shoulders, it's full body. A strong back is gonna make it much easier to press.

[@Reedz123]

Nightball12 This. Maxed out on Zerker Press yesterday and was surprised on how much I felt it in my upper back.

[@TheEditorJosh]

That’s a very good tip brother!

[@huntmine1200]

Alex there's this arm wrestling team at Monster Gym (montreal) with all the equipment needed and they even have there own isolated room.

[@brockdumarce1679]

Hey Alpha, could you do a how to video on neck bridges? I really want to get a bigger neck and to do neck bridges. Not really wanting a neck injury and I really trust your opinion

[@heavyt5702]

Hey Alex, thanks for bringing us this great content, love this shit you put out 👍

[@Real-world-antics.]

Show us how to improve your arm wrestling strength please.

[@luke8837]

had no idea Alex was bilangual

[@JuanPablo-rf4vo]

arent a lot of canadians? didnt come to my mind tho.

[@jerm9864]

Luke Lesley Did you know Logic is biracial?

[@acelegend4289]

Nick's Health and Fitness yes but did you know that j cole went platinum with no features?

[@ededdy7604]

Nick's Health and Fitness HAHA "IM BIRACIAL" 😂

[@fittnessninja833]

Question for you Alex: I've been running your novice program for 13 months and want to move on to NE now. I'm on the fence because I'm not near the strength standards, but I've stalled for the last 2 months, need your opinion. Here's my stats. I'm 15 years old, 5' 7'', 155lbs, 3300cals per day. My lifts are; OHP 115×5, floor press 185×5, box squat 280×5, trap-bar dead (low) 330×5. Greatly appreciate it!

[@gioueem5440]

Fittness Ninja better take a little break and then try again harder and harder. It happened to me on a bulk. I was eating 3500 but i just didn't gain weight and didn't get stronger.

[@tedfico7968]

Unless youre gonna be a powerlifter or only go to the gym to lift heavy, theres no point in your age doing sets under 8 reps

[@gioueem5440]

ted fico i disagree with your advice. Reps of five are not considered heavy, and there is nothing bad to do even singles at the age of 15.

[@coreyhill7058]

Fittness Ninja A 15 year old with this strength is like an intermediate adult

[@docgrowsfood]

Fitness Ninja Those are solid numbers for a recreational lifter at 15.

[@Dillpickles66]

Shoutout to the guy who keeps mentioning how much his bench has gone up by doing smolov jr. my bench went up 10 lbs in a week and my friends went up by 20, he’s at 190 now and I’m at 215, and almost hit 220. Really hyped to get 2 plates soon!

[@marceldavis7607]

Hey Alex, For quite awhile i am feeling pain in my left hip when squatting, it does get better when stretching my hips, but it doesn't seem to disappear. Everytime I start squatting again, this pain comes back. I feel like this is strongly impeding my leg gains.

[@maxikangs]

Your french was perfect brother, thanks ;)

[@AlexLeonidas]

Preciate that bro

[@mattyconway2204]

What are the best exercises which have carry over to bench press?

[@TheEditorJosh]

Weighted Dips have always given me great carryover to my Bench Press.

[@mirakekkle9476]

Flux Twiist overhead, dumbbell, close grip, and Jm press are staples. Weighed Dips are also good, but I see them more as a heavy movement similar to bench, but body weight dips are awesome for a adding volume

[@mrzetaheta5560]

Looking lean man, keep up the good work

[@joshuamendiola5331]

Hey Alex when do I add assistant exercises? I train full body maximum/ dynamic/ hypertrophy. I only work on shoulder press, deadlifts, squats.

[@nicolagreco3900]

Ehi Alex can you do a video about the law of accomodation ?

[@DrsJacksonn]

Alex, a question for your next Q&A. Is it true that locking your knees in the leg press can cause your knees to bend backward? I used to think the videos where it happened are fake, but now I'm scared of doing the leg press or recommending it to others.

[@goriljohncohen1053]

P247 why not just keep them at a slight bend at lockout? I always thought it was common sense not to extend the knees like that.

[@udayp901]

Sup alex I've been having low back pain for the past 8 months I went to the doctors and he was no use. So I think I might have an anterior pelvic tilt that could be causing the low back pain. Ive been doing reverse hypers for the past 3 months and it's not really done much. What can I do to fix this asap.

[@docgrowsfood]

Try to get an MRI. You might have a bulging disc and if that's the case then reverse hypers will not help you because weighted flexion is what causes discs to bulge. Head over to Remi Sovran for more info.

[@Babymercy8]

I occasionally get lower back pain from back squats. Front squats feel awkward, but zercher squats feel great on my back, and I feel a lot more in my glutes.

[@pretzl9554]

Alex, Does mma/KravMaga/heavy bag work count as GGP?

[@mirakekkle9476]

Red Roan definitely

[@pekal1997]

great vid alex, looking leaner by the day

[@__-yw1hb]

any thoughts on George Leeman's latest videos?

[@AlexLeonidas]

Loving them man.

[@jerm9864]

16:39 you have a typo in the description you said Squat instead of Cut

[@GabrielMartinsFitness]

1am Alex drrops a video, let's do it

[@lIlIllIlIllIlllIllIIIIIIIIIlII]

Gabriel Martins 4 am let's go

[@mr.b4149]

6 27 am here we go

[@nidal8479]

Can you address shoulder pain caused from arm wrestling? What to do and how to prevent it

[@jerm9864]

Ill watch this later

[@hadhad129]

3:54 you in a nutshell described my lower body day, Squat variation, DL variation, 2-3 Posterior chain, 1-2 quads, 1 lower back and abs. then calfs once a month lol but actually started doing calfs again.

[@AlexLeonidas]

hadhad129 I dig that 👊

[@thugstiller9199]

Hey Alex I know its old but I don't think I've heard your opinion on Team Alpha 3Ds Nuclei Overload Training? Question^ Info if your confused: Where you STIMULATE a muscle everyday not kill it like 4 sets of 10 or something, for a month to increase nuclei in the cell then rest for a week & when you get back to normal training it should blow up and grow quicker cause of the increased amount of nuclei.

[@AlexLeonidas]

I did an interview with Migan, check it out.

[@belbothepotato2758]

I’m a tall guy with really long arms and wide shoulders. When I try to bench the bench is just wide enough where my shoulder blades can’t go on either side of the bench or go go on top of the bench and I have to put my shoulders in one weird position or another. This might be a bit unclear but I don’t know how better to word it.

[@abdadkhbqefkehfkf]

Thoughts on Klokov press for side delts?

[@Paul-pd9uw]

I've recently started to feel shoulder pain from jeffersons rack pull. What might be the cause? It feels like it happens because of the twisting nature of the lift.

[@nerfmasterdou]

After going through lots of ur videos, I think I have finally found out what gym u work out in. See u soon ;)

[@xDesertStorm7x]

Can you do, or do you have, a video on comparing U/L with PPL? You tocuhed on it it a previous Q&A but im interested in the MPS 2x a week etc

[@theblindracer6364]

6:10 With subtitles on in English!!!! Something about an exorcist. Never knew you could speak French so well!

[@tfbrookes]

Hey man! Is there a big carry over from Deadlifts to Squats, and vice versa? In NE, lower body and deadlift variations share the same slot in the program, so it seems to me that I can only train one or the other on any given week, as well as that they may infact complement eachother.

[@LohJiaHung]

Would definitely appreciate more arm wrestling training tips.

[@andrew-zr1pf]

Arm wrestling and forearm strength content please Alex.

[@qifsha_ropt]

Hey Alex as someone doing your novice program would it be cool to add direct neck work? Your site says not to tweak anything but I’m still curious. Cheers

[@noahripstein]

My midsection sticks out more than I would like. I am bulking, and even though my stomach doesn’t have much flab and I’d be ok with losing more an definition, my midsection sticks out making me look fat in clothes. Can you make a video about how and when to do stomach vacuums? I would really appreciate it

[@navidmehdi6]

q and a. on max effort day can i do a 1rm bench press then throw on a slingshot and do a 1rm with that. also would a slingshot count as a rotation

[@yacined4882]

Damnit I'm french and that surprise killed me hahaha. Great french Alex ! Didn't even know you were from Montreal!

[@acirka]

Super de t'entendre en français! Continue ton excellent travail!

[@AlexLeonidas]

Merci!

[@Chasetaylorlifts]

Do trap/Hex bar deadlifts carry over to normal deadlifts. I really like them. I cant stand conventional deads

[@mysticmight48]

Chase Taylor Fitness they’re good for floor strength. You might be lacking in lockout after a while.

[@Chasetaylorlifts]

Feral my biggest problem is getting off the floor haha. I bought a trap bar. For me it feels more natural that's why I like them

[@pauloguga]

i did high bar trap deadlifts for a couple months and I saw ZERO carryover, I would stick to low bar trap deadlifts.

[@Chasetaylorlifts]

Paulo Guga haha funny you say that. I was going to flip it over and do low bar so its the same as a deadlift. Just not in front of me.

[@Chasetaylorlifts]

OVERCOME72 sweet i was going to do mostly low bar. Maybe high bar once a while to hit diffrent fibers

[@dopesigma]

Alex what do you think of Candito's 6 week program?

[@NikolaYdv]

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

[@jaycub4711]

What a gentleman. Answering in french.

[@Madevilz]

damn didnt know you were from QC, where do you train?

[@talhaoktem]

My forearm hurts while doing pendlay row’s consentric part. Its like something ripping off inside my forearm lul. Similar feeling happens in hammer curl. I try not the flex my wrist while performing but the pain still occurs. Do you have any advice?

[@homegym_overlord1370]

hey Alexander. I am 14 years old, 5'9, around 160 - 165lbs, at around 15% bodyfat. Because of the age restrictions at my local gyms, there is no point to getting a gym membership yet. Therefore i am currently restricted to only a power rack, bench, dip and pull up bar. My physique is developing at a good pace and i am quite happy with how i look. Other than my upper chest. My upper chest is lagging like crazy. How do i effectively cause muscular hypertrophy to my upper chest while only being limited to the equipment that i mentioned earlier? Keep in mind that i also have some sets of dumbbells.

[@CarlosGutierrez-fy4wk]

Which Fitness youtubers do you believe are natty

[@ItsMainyourbro]

Rich Piana

[@FraldinhoBJJ]

Its Main str8 savage

[@xSnappa]

Kinobawdddyyy 😉

[@TheEditorJosh]

In the past, he’s mentioned that he believes Omar Isuf, Brandon Campbell, Scott Herman, and Johnny Candito are 100% natural.

[@zarifakhtab5116]

Alex, how did you discover the rack pull?

[@lIlIllIlIllIlllIllIIIIIIIIIlII]

Alex I fucking love zercher squats never would've found out about that variation without you / Eric

[@kavinr9358]

Whats your take on front rack holds alex? Cheers from Malaysia

[@meeeeeeeeeeeee882]

0:51 when u about to talk smack but then remember your new years resolution to be nice 😂

[@axxenm]

Is the preacher curl really a good movement for biceps? It has such a weird resistance curve, and the range of motion in which the exercise is challenging is like from straight arm to 45 degrees. Why do you think it's a good exercise?

[@Billythakid1221]

Everyone says the trap bar deadlift spares the lower back I did it yesterday and my lower back had never been more sore can barely walk

[@Key_2_Fitness]

Top 5 exercises that are the most tolling on the cns?

[@PaulStickman]

Hey Alex, is it possible to get bigger side delts just doing Dumbbell OHP and band face pulls? Or do you need to add those side raises to your routine?

[@Makke5363]

Are scapular wingin and shoulder pain linked? And how to fix scapular wingin?

[@azeembutt5018]

Alpha can your naturally enhanced program be used for beginners

[@Pancaker781]

Whoa Seeing you answer that whole question in french was cool. I didnt understand it but man im positive it was flawless lol

[@yamagucci4177]

I get wrist pain a lot when doing curls. This includes barbell curls and dumbbell curls- any movement where my wrist is supinated. I have been doing hammer curls but I find that they are not as effective at targeting the bicep. Any suggestions to get rid of this wrist pain or are there any other effective exercises that I can implement that will not hurt my wrist when training?

[@Dillpickles66]

Yama Gucci I had this problem too in one hand. I found that I wasn’t squeezing the bar hard enough, so there wasn’t any grip activation and it’s essentially pulling on your wrist. Wrist curls and squeezing the bar should help. If not, you might have a different problem

[@brickslayer8743]

Cable work with an easy bar helped me. The grip angle is perfect. Do some wrist curls with the cable and easy bar to strengthen your wrists. I remember getting elbow pain after going heavy with a straight bars on cables - keep the weight much lower with straight bars or avoid them for the time being. I also like the "squeezing" advice to activate wrists. Dill, good advice man.

[@LionOfKashmir]

Bro, What do you mean you don’t do hammer curls? You have to do all types of bicep curls to hit both heads. Alex says this himself.

[@LionOfKashmir]

Youknow88 lol oh yeah, 2 for the bicep and 3 for the tricep. My bad bro.

[@LionOfKashmir]

Also hit the brachialis.

[@hughbyrne3350]

What's the benefit of false grip pull ups if you have no interest in muscle ups

[@TheBladedOne]

Alex what do you think of mainly doing My version of the big 4 for wrestlers... snatch grip deadlift, cheat t bar rows or t bar rows in general, power shrugs and wrestler bridge. I’m a wrestler and I want the yoke physique and I notice that that physique can benefit me in the mat because glutes upper back neck forearms and traps are intimidating and useful on the mat. Also nice video

[@kelvinmejia983]

What are you thoughts on doing cleans for strength, size and athleticism?

[@tylad98]

Curious why you said reverse hypers need to be 4 times squat workload? Did Louie Simmons say this himself??

[@AlexLeonidas]

Yes sir

[@cameronfinn7068]

Great positivity!

[@holisticjake]

How does connective tissue training with bands work and how is it done?

[@georges.9361]

Yo Alex , what's your opinion on reverse pyramid training ?

[@SSJ2Quin]

Hey Alex, do you plan on adding more templates to your Naturally Enhanced Program I.E. Bulgarian, Hollywood physique, gymnastic(bodyweight)

[@MikeTheWayOfTheStrong]

Hey Alex great video! Can you do video with Devon Larratt?

[@joeevdok2004]

Hey Alex if you could do one exercise what would it be thanks bro

[@pushthroughthewall3396]

Alex, I've been having pain in the top of my side delts, mostly the left one, when doing overhead press. I figured it was from over tight front delts and underdeveloped rear delts. What are your thoughts?

[@AlexiosKarakatsanis]

Hey Alex you might have answered this before but whenever i try to do a band goodmorning I cant seem to get it right. Can you do a tutorial?

[@kevinsider2942]

Alex, what's your opinion on fasted weight training early in the morning ?

[@18pth]

Yo Alex, do you think that someone who does a lot of Jefferson deadlifts should switch lead legs every so often to avoid muscle imbalances? Also, the hell were you saying in the fence part? I really want to know lol