Get Big With "Down" Workouts!

[@BaldOmniMan]

The prison style lockdown workouts are truth. Especially core work

[@AlexLeonidas]

Most lifters have no idea how humbling they are.

[@ajithsidhu7183]

@@AlexLeonidas how do i programme upright rows heavy for size and strength

[@CaneSugarCane]

@@ajithsidhu7183 30 down of course!

[@ajithsidhu7183]

@@CaneSugarCane as in ,not sure how to programme ot for size ,also how do i tell if i hurt my self biceps i feel pain on the chin ups on the side.of bicep how can i tell

[@CaneSugarCane]

@@ajithsidhu7183 30 down every other day. If you get sharp pain at any point you've hurt yourself.

[@a.w.9517]

Yo Alex I started adding “down” workouts to burpees while trying to rest a little as possible between sets. It has increased my work capacity and agility like crazy. Nice for gpp. I recommend giving it a try man. Also, great video as always brother. Keep em coming.

[@AlexLeonidas]

Yeah those are great! I'll often do 2.5x 20 down burpees for conditioning

[@a.w.9517]

@@AlexLeonidas Damn that sounds brutal. I’ll have to try that as a work out. My conditioning isn’t to that point yet but it’s getting there. Burpees are such good wind workouts. I wish I started incorporating them sooner.

[@a.w.9517]

@theguy withnoname yup. He was one of the YTers that inspired me to start burpees. Dude is machine

[@jasonwelsh417]

Superset down chins and dips are my new fav for upper body

[@Anonymous77-s1s]

@@jasonwelsh417 deadly combo

[@Lugg187]

I've recently started doing the pull-ups down every 2 days, and my pull-up endurance had increased tremendously even in the span of 3 weeks. Started with 2-3 max pull-ups and now I can do 8 down pull-ups which is honestly insane, considering the fact that 2 years ago I couldn't even dead hang on the bar, let alone do pull-ups at all

[@Kowal_conditioning]

Literally just got done with a 30 down pushup workout and I see this

[@AlexLeonidas]

Nice man!! 30 down pushups are classic 👍

[@markymarkeaton]

Beast mode. That’s an intense workout

[@Kowal_conditioning]

@@AlexLeonidas thanks bro ever since I saw you're video on it Ive been using 30 down pushups and squats whenever I'm bored in addition to my normal split

[@Albert93850]

You do them partial or full range?

[@doomertube7050]

Anyone else feel like they're bodyweight pullups almost drift away from the bar after training weighted pulls for so damn long? Almost feels like Im pulling more towards my belly than my chest because of what muscles have gotten stronger. Very trippy.

[@AlexLeonidas]

Looks like you've become a lot more explosive and refined the best movement pattern for your build!

[@gush8445]

Ive done the reverse. A start with 1 squat, then 2. All the way up to 30 just as a personal challenge. By the time I was done I lied on the floor for 30 minutes until my legs recovered enough for me to walk

[@AlexLeonidas]

God damn!

[@saifetheridge9833]

I give this post a...1 up!

[@OneBadDadTV]

I’m liking the direction of the channel. More hardcore Calisthenics bro💪💥💪💥

[@AlexLeonidas]

Much love Luis, definitely more calisthenics content on the way! 💪👊

[@MrDamonpaul]

I started a 30 down morning push up routine because of your previous video, blew my chest up, thanks

[@IdentityIAm111]

How frequent bro?

[@Albert93850]

@@IdentityIAm111everyone is different but it’s better to do them 4x times a week

[@eemelirantala]

Prisoners do the basic pushups and bodyweight rows/pullups for really high volymes and they get bigger and stronger than most guys at any given gym will ever be in a small cage with a diet that is made to try to keep them weak enough for the guards to handle them (low protein, high saturated fat, high carb diet). They buy more protein from comissary to get enough for the day and they train to survive. Some prisoners do their reps throughout the day (the strongest and the biggest do well over a thousand reps for pushups, soma do 1500). Some do their reps in one training session. Most guys will do a rep sceme called the ”Down” workouts. For example ”30 down” means 465 pushups done like-> 30,29,28,27…..1,0. This workout will get you big through high volyme and short rest time (30-60 seconds). There are some monsters in prison that can do 50 DOWN workouts! Imagine not only how big and strong but also how fit aerobically his body has to be to complete something like this, not only that but the mental strenght this takes makes these guys seem all the more terrifying. Also there is one thing to say about gaining muscle and strenght with bodyweight and it is the fact that if your natural bodyweight is decent (you actually are not some skinny bit*h in an untrained state) you will have way more size and strenght potential with the basic pushup since you are not as strong relative to your own bodyweight compared to some 50 kg dude that never works out but for some reason always made it the furthest on the school P.E. tests. The reason this myth of ”bodyweight does not build muscle” is proported in the fitness industry is because if people knew all this, gyms would have far less clients buying memberships. If people knew that 35 reps is scientifically proven to build just as much muscle as 5 reps as long as the set is taken atleast 3 reps shy of failure people would actually do home training and this is partly the reason for the conventional ”anything over 15 reps builds only endurance” dogmatic thinking. One reason more is individual psychological weakness. The reason some of you refuse to accept that building a big, strong but also a cabable body (fighting endurance wise) using a cold hard concrete floor is possible because you think that you could never have the mental strenght to make it happen and therefor you make it a reality for yourself by limiting yourself. One thing you have to realize and accept is that some men killed that inner bi*ch that bent YOU over and fuc*ed you up the a$$. Some of us took it by the throat, looked in its eyes and strangled it till it drew breath no longer and got on the fuc*ing floor.

[@marymary9636]

Would this be a great workout for boxing?

[@otacoceva7]

@@marymary9636very good I am national champion and 3 times a week I do 20 down dips 15 down pulls

[@汉字学习者]

Then why are you not big?

[@ferrm1992]

Been doing 10 down workouts for years, they are fantastic. They’re also a great gauge to tell you if you have already tamed a certain workload weight. Recently kinda mixed that with Crossfit couplets so start with a 21 rep set and then down 3 reps each set, so you end up with 84 reps

[@Anonymous77-s1s]

How would you progressive overload this style of training, surely you couldn't do a 10 down workout the rest of your life because of adaptation. So would you just add a set with the next number up? So do a 10 down for a week then 11 down so on. I'm curious to know because down workouts are my FAV.

[@EMPANAO321]

@@Anonymous77-s1s yep just add a set with next number up and that's it, if u do them quite regularly you will probably progress pretty fast, I went from a 10 down superset of dips and pull ups to 15 down in just a couple of days, down workouts are brutal but also pretty easy to recover and gain mass (well at least for me lol).

[@Anonymous77-s1s]

@@EMPANAO321 what do you do for rest intervals?

[@robertosadan4674]

​@@EMPANAO321How long do u rest between sets?

[@EMPANAO321]

@@Anonymous77-s1s what do you mean?

[@СлаваРоссия-у7ж]

Your 30 down pushups and prison style squat workouts got me through the lockdowns of 2020👍💪

[@ACA_88]

Just had a kid so I’m only doing down and ladder calisthenic routines at home. Man they feel good!

[@cribbo86]

I really learnt many new approaches on how to train with calisthenics from this channel. Great video.

[@AlexLeonidas]

Glad to hear that brother

[@Chucksta-iwnl-]

Natural Hypertrophy Evolving Rep Ranges are slightly similar but with a lower, desired number of sets like 3.

[@debo5410]

i still don’t really understand evolving rep ranges could u give a brotha a quick run down

[@danielescribanoromero8414]

@@debo5410 I guess he means going to 4-8 reps (what's supposedly the "strength" range) to hypertrophy range (8-12) to what's called "endurance range" which for what I've seen goes from 15 all the way up to whatever the number you want (even though they say if you can do more then 25 reps one after another, you should up the weight/use a more difficult form)

[@CJ-bk9vt]

​@@debo5410 say for example your evolving rep range for an exercise is 3-6 for 3 sets. First session you might hit 4,3,3, next 5,4,3, next 6,4,3, next 6,5,4. At this point you have met the upper limit of the rep range on the first set therefore its time to up the weight, small weight jumps are important here. You could stay with the same weight for another week but if you go in and hit 6,6,6 its no longer an evolving rep range its static/fixed. You should have clear progressions in your evolving rep range like what I just listed out for the 3-6, for me once I hit 6,5,4 this is equal to me putting another 2.5kg on the bar depending on the exercise and being able to hit 4,3,3 and do it over again. The purpose of them is to prevent sandbagging which is deliberatly stalling on the first set because you know you need to hit the same reps the next however many sets common among fixed rep ranges like 3x5. They help to drive plateus back so you never met them as they get pushed further back as the reps evolve.

[@debo5410]

@@danielescribanoromero8414 thanks brotha👍🏻

[@kenshin2820]

Yeah it sounds like evolving rep ranges but more specific towards hypertrophy rather than strength and hypertrophy

[@stevemcqueen7612]

These workouts definitely humbled me. A 25 down push up workout had my chest exploding. As always love the advice from you, it helped me extremely well on my journey!

[@DF-ei9kc]

I just did 25 down pushups and was incredibly difficult! The hardest reps for me was when I got below 10 lol Powerlifting at that point

[@rabajr911]

Just listened to your podcasts with Steve Shaw. Hard agree on the Haitian food it is amazing. Married into a Haitian family so they keep you well feed.

[@ES92-]

This is Golden Advice. I tried it last time u made a vid about the concept. My chest Blew Uuup !

[@AlexLeonidas]

Hell yeah man!!

[@IFYCRT]

A few months ago you told me to go vegan and lose weight on a QnA. I did still take Accutane, but the vegan diet really helped reduce the redness of my face that Accutane does not do and even my specialist was shocked!!! I've also lost about 25 lbs, I know its not much for 3 months, but I guess I could say I'm consistently fixing my inconsistency where I used to eat junk food all the time, now I sometimes may have an oily vegan stir fry or oily pesto pasta salad, but that's about it. I appreciate your help and was wondering if you could make a video, or could recommend any other KZbinrs who talk about common micronutrient deficiencies as a vegan, and some food alternatives for things like red meat and eggs to get the micronutrients. Thank you brother, stay hard.

[@PhilFitworldexposed]

I’ve done the 30 down sips on my cool glass of lemonade, oh I miss the gym.

[@AlexLeonidas]

Oh man I feel you on that! Most people get leg DOMS from it

[@number1gstar]

@@AlexLeonidas During lockdown I worked my way up to 30 down squats while hugging 2 x 20kg plates. Took me 1 hour and 15mins. Hardest workout of my life. Whenever I struggle with a workout , I think about this one and it puts things into perspective.

[@amiracle1269]

U a bad muffin lovah!👊🏿💪🏿🔥

[@jakobpryor8096]

Me NEITHER!

[@PhilFitworldexposed]

@@amiracle1269 thanks brah

[@hiimronstuart1]

This is great, I have been feeling kind of fatigued from the last 8 weeks of lifting, and I think I'm going to take this week to do these down workouts as a kind of "deload". I'm also heavier now from my bulk so these will be challenging af.

[@CaptJackAubreyOfTheRoyalNavy]

20 down dips sounds terrifying. I'm already gassed after a few sets of 20-ish.

[@AlexLeonidas]

I did it a few months ago, the pump was fantastic!!

[@CAHOP2401]

I’ve always called these ladder or reverse pyramids. I’ve done down from 25 with burpees with ladder-ing rower sprints between sets. Total workout takes a little over an hour but burns a shit ton of calories

[@Jay-we2ek]

Reverse pyramid is different, that's where you go heavy low reps, and lower the weight through the sets so your reps go up. (Just example weights) Say 30kg for 8 reps 25kg for 10 reps 20kg for 12 reps 15kg for 15 reps. See, the rep numbers go up, small at bottom and big at top, the reverse of a pyramid.

[@03blaird]

Haha love the thumbnail, looks like you're about to drop the hottest record of the year! 😂

[@aaronrivera6732]

“Astronaut in the ocean” looking ass lol

[@shahanahmed952]

We just hit 250K on the channel🎉🎉🎉 Well Deserved Alex! Here's to 300k and beyond!!!

[@AlexLeonidas]

Much love Shahan!!

[@catstar23]

Please talk about nordic ham curls. Even do a calisthenics based leg workout with sissy squats. It would be very helpful

[@AlexLeonidas]

I can't properly do them yet, but knees over toes guy has all the info you'll need for nordics.

[@molaakk]

Took me about 2 whole months to be able to go all the way down, now just working to get myself up😭😂

[@catstar23]

@@AlexLeonidas Thanks bro I've heard of that guy but never properly checked him out outside of his most popular videos

[@sapio0o]

My only problem is that I find fatigue kicking in faster than actual muscle failure. And no matter how fit you are, generally resting 30-60s is not enough. A simple weighted 3 setter works better imo. But in case of no equipment, I can see the strategy as useful one.

[@AlexLeonidas]

Yeah it is a form of compensation, but still useful nonetheless.

[@frog6054]

What the difference between fatigue and muscle failure?

[@aaahhhokok1132]

I did 10 down pull ups on some weird bars at my high school today . It's a start

[@nilo7727]

Great vid Alex!!👌💪😎

[@Theman-mk6xt]

I’ve done 30 down for both bodyweight squats and dips to get back into it after my little break. Haven’t really added weight to the movement, about 1.5 months in and I decided to test myself and I’m back to my max with each movement thanks to downs. Can’t wait to see how my strength goes months from now while continuing with downs and back to the backs splits

[@GainBros]

💯💯💯 down sets are 🔥🔥 have to max out on 1 !!

[@jayden_2_savage635]

I have a question that anyone in the comments who has been working out for a long time can answer, do you workout when you lack sleep badly, for example if you only gotten 2 hours of sleep for some reason?

[@aprichman]

Kind of an obvious answer but I just go based on how I feel, I’ve had days where I get 4 hours of sleep and feel fresh and have a great workout and other days where I feel terrible and need to make up on sleep by skipping a workout. Sleep is just one stressor in my opinion, obviously a major one but things like how a relationship is going, work life, diet, how much you’ve been traveling, etc. also have an impact on stress.

[@MrRobix13]

I mean if you only get 2 hours of sleep you def have to recosinder some things.

[@jayden_2_savage635]

@@aprichman appreciate the advice man I’m gonna implement that

[@jayden_2_savage635]

@@MrRobix13 I can agree with that

[@blacksheeptocashcow]

If you are training intense & regularly, it's impossible to only sleep two hours to be honest

[@797.A]

Lol I’m literally about to do a down squat workout for conditioning/active recovery right now on my off day.

[@AlexLeonidas]

Awesome man, let's get it!!

[@797.A]

@@AlexLeonidas yup, just doing a quick and easy 20 down

[@notdoingmeth6579]

These sound awesome at the end of the normal push / pull / legs training. A down set to burn out.

[@AlexLeonidas]

Yup they're honestly perfect for that. Way better than 3 sets of pushups to failure

[@notdoingmeth6579]

@@AlexLeonidas I usually do on the rings 4-5 sets of pushups/ 4 sets of shoulder flyers and 5 sets or tricep extensions. I will do down set of normal pushups at the end to see how it goes. Since they're much easier I could do a down 15 maybe. Or 10

[@corenko]

20 Down Bodyweight Squats workout gives you the quad pump of your life

[@blackflame1592]

I did the 30 down Squat workout and couldn't work properly for a week.

[@johnwicksfoknpencil]

If that’s the best pump you’ve ever had in your life then you never hit the weights hard enough

[@RDS_Armwrestling]

@@johnwicksfoknpencil have you ever done bodyweight step-ups as a leg day finisher? Brutal quad pump with bodyweight, you don't always have to use weights to get a great pump.

[@johnwicksfoknpencil]

@@RDS_Armwrestling We aren’t talking about whether or not you can get a great pump with just body weight squats. We’re talking about if just body weight squats gives the best pump of your life. It’s a non starter.

[@randomalien7746]

I've done 15 down pushups with 10 kg on rings and then 15 down pushups on handles without weight

[@manpars3994]

I just finished 25 down pull ups and 35 down push ups in 1 hour and 40 min ...guys the pump was insane i love down workouts they are very effective

[@EMPANAO321]

Damn I did 20 down pull ups once in my life lol

[@LatinMagician7850]

looking absolutely buff on the thumbnail alex

[@AlexLeonidas]

Calisthenics gains!

[@LatinMagician7850]

@@AlexLeonidas im loving the aestethic look i got from calisthenics,and i really have to thank you because all the good info you drop out here bro

[@vic44rd]

When the title said "down" I thought it was about workouts when you were not feeling it, feeling tired etc. Can you make a video about that too if you have not? What is an optimal way to still workout but also minimize the risk of injury that may be caused by mental/physical tiredness?

[@laurahaun1476]

Building your dream body requires the best gym products , lately I have shopped at be fitnessrewop.com, they proved to be amazing!

[@christofear]

@@laurahaun1476 no

[@jayvee4165]

Nice workout. Calisthenics sounded fun but now I’m really into getting stronger so I’m running your novice program. And afterwards I’m gonna run naturally enhanced and put some Olympic lifts for explosiveness.

[@ellisbarry6208]

Yo your back is crazy 🐂

[@shabaddeepsingh6577]

I will be honest I just enjoy doing high volume calisthenics compared to weight lifting. Would you recommend doing Dips on separate day from push-ups when it comes to 30 downs? Thank you

[@madhavdarad7645]

Absolutely !!! Otherwise you will be destroyed lol.

[@AlexLeonidas]

If you're starting with dips then you can do down pushups at the end. Or you can superset down dips with down pushups (will need a lower starting number). But the best way is separating the down dips from down pushups, on different workout days.

[@brianroylance5543]

what is GPP? Also, thank you so much for imparting this information. I'm going on a huge trip soon and all I will have for a gym will be rings, weight I can find, and myself. I'll be using this type of training and hopefully, I'll be able to actually get stronger and more powerful. Thanks Again Alex, I love these videos.

[@Legacy-Talks]

Im currently snowed in and so unable to reach the gym. I finally tried 30 down pushups and I only got to 15 down before my form had deteriorated to nothing. This was really humbling for me because I am not a lifter who focused on just strength I do a lot of work to build the endurance of the muscle. My question is should I of done knee pushups for the rest of the workout or should I drop it down to 20 down pushups and work my way up? Today I'm going to try 30 down squats I'm ready to get my ass kicked again lol

[@hakuro1808]

Great video!

[@bestrusthacks6943]

I've been doing ladder training with push-ups and pull-ups for upper body (1-8-1 pull-ups and 3-24-3 push-ups) and now normal sets and reps workouts don't feel as difficult

[@jjking7900]

How can I make a routine out of this idea? Can this be done every day with squats and pushups? Can you do a full body calisthenics workout every day?

[@MMAfighter38113]

I’ve always thought protein intake was somewhat overrated since prisoners lift constantly and still gain mass without consuming a gram or more of protein per bodyweight

[@Jay-we2ek]

You can buy whey in prison if you have the money, at least in UK you can.

[@rampartd.1100]

@@Jay-we2ek In America they just lift and do push ups and run the stairs and bigger than most of the dudes in the gym eating Top Ramen noodles and shit its crazy

[@RDS_Armwrestling]

I've heard it's not mad difficult to get roids in prison, so the fact that some of them are absolutely jacked isn't as surprising.

[@Asadc1995]

@@RDS_Armwrestling They also smuggle steroids into the american prisons

[@Albert93850]

@@Asadc1995it’s possible but not common to happen the majority there get big to defend themselves not to look good

[@rb345-q1s]

Would these be a good thing to add for volume or assistance work after a max effort attempt? Like work up to 3 rm bench or over head press, do your sets of 80% then finish off with down sets?

[@rafael_ellanios2708]

I see a lot of people to do 500 push ups a day in 2 seasons or in 1 every day and they look insane big... We must try it.. And they are heavy weight guys

[@mattias1099]

I hate weighted squats so I'll be sure to try this with squats on my next workout!

[@mariansykora5341]

how to do these as full body workout 2-4times a week(push variation, pull variation, squat/hinge variation)

[@J01123]

Did just a 20 down with squats and reverse lunges yesterday to see how it would feel. Holy hell my legs are sore today lol

[@robertparrelli8422]

Hi Alex, I get down workouts are great for calisthenics, I've used them in the past and enjoy them. However, I'm curious if it would be a suitable workout strategy to implement them with adjustable dumbbells maxing out up to 24kg (52lbs)?

[@R201-r4t]

Can you progressively overload and grow by upping the top rep ? And with keeping the rest the same ?

[@perseverance4289]

Interesting I have been doing down type training for a while now without realizing it regarding to the down sets of 20 reps first set and 19 reps 2nd set etc. I did it with deficit push ups the other day and I had amazing chest pump.

[@user-lz5ue7br5u]

Did you build your back with Different pull up veriations

[@AlexLeonidas]

I've always mixed pullup grips

[@user-lz5ue7br5u]

@@AlexLeonidas can you tell me if this is a good back workout i do Standard pull ups - close grip pull ups - chin ups - close grip chin ups - wide grip pull ups and neutral grip pull ups 😅

[@mayukhsen8195]

Alex what do you think about Close grip bench dips (the way hannibal for king recommends them) with feet elevated on a chair and travel bags full of sand sitting on your lap to keep you within the 20 rep max zone. Would you say it is the optimal pressing movement for overall hypertrophy if you dont have proper training equipments for weighted dips and bench press?

[@Jay-we2ek]

That honestly sounds dumb. Sorry.

[@Jay-we2ek]

If you can't do dips or bench, do weighted push ups. Or variety of different push ups. Plenty of themto kick your ass lol without having feet up and sandbags on your hips, sounds like a disaster waiting to happen.

[@mayukhsen8195]

@@Jay-we2ek Lol 🤣🤣🤣 I get you bro. However fatiguing myself for the sake of fatiguing myself is not the goal brother. Even marathon and running fatigues you but doesnt make you stronger at an optimal rate. The research is pretty clear that certain rep ranges target certain muscle fibres and fatigue them optimally one more than the other. Heavier rep ranges have an immense value in terms of promoting optimal hypertrophy and strength at the same time. Hence, my question. I did it yesterday. Felt absolutely awesome tbh. However the form needs to be proper. The only thing that hurt was my ankles because they were put on a wood chair, I would say wear some shoes or put some cushion on the chair before resting your feet.

[@Jay-we2ek]

@@mayukhsen8195 if you want to do it mate, do it. But it doesn't sound like a good idea. Do what's good for you though.

[@mayukhsen8195]

@@Jay-we2ek I understand that your doubt highlights the shoulder impingement issue associated with these movement. The fact is, if you don't have your form right, the shoulder impingement will be there even while your doing it non weighted. The key form tip is to keep your torso vertical to the floor and not at an angle. Hannibal for king has a form tip in his videos. "Jeet Selal Aesthetics" a fitness youtuber from my country India also has the same form tip in one if his videos. I will try and link Jeets video here.

[@irok818sv8]

30 down, 30 up, push ups, squats, and mountain climber's is my go too 💪🏽#superset

[@Steven-vh6fg]

Mmm just did some 10 downLu raises with 5lbs felt great

[@harrisonshaw513]

Hey Alex, you should think about jumping on finasteride to keep your hair

[@AlexLeonidas]

Too concerned of the side effects even if 1% or less

[@TheUcHiHaMaD]

How frequently would you do these? Gonna try them with ring push ups.

[@AlexLeonidas]

2-4x a week max

[@Yopo-yn8ig]

I want to start doing more OHP but I don’t know which variant target the side delts the most. Can you give the 2 best variants OHP

[@ldb6382]

Behind the neck, buts it not recommended if you have bad shoulder mobility or have experienced shoulder issues in the past

[@Jay-we2ek]

Lateral raises, light weights, high reps, don't let the weights sit on your thighs, keep tension on. Five sets. Do that twice a weeks for couple months and your middle delts will definitely be getting stronger . Pressing really won't hit side delts much at all, it's mainly front delts, and triceps at lockout... That being said though, standing dumbbell press will be the most you can get your middle delts involved in a press. And lastly, get a cable at nose level, and pull the cable towards your face and pull it apart. (not a facepull, pull it apart) do those for high reps and it'll fry your middle and rear delts

[@Jay-we2ek]

Or upright row, not the "bad way". Do them so your upper arm is a 90° angle when you finish the rep. Don't bring elbows higher than shoulders. Use a wide grip. Don't go heavier than what you can handle for 10-12 reps.

[@Jaydo12345]

Hey Alex i want to give these a crack with inverted rows superset with oushups. Both my max pushups and inverted rows are 18 rep max so if im doing a down workout should i start at say 16 reps so my next set doesnt decrease dramatically? Would that be enough for hypertrophy?

[@Rahal_FitLife]

i tried the 30 down squats, my quads were destroyed.

[@Steven-vh6fg]

That shit reminds me of this kzbin.info/www/bejne/fp_bopZqqLlra6s

[@Rahal_FitLife]

@@Steven-vh6fg hahahahahha yes i saw this video, but this guy was overtraining for a long time and didn't listen to his body.

[@XTheSpartanX7]

Hey Alex what do you think of the pyramid version of calisthenics. It’s basically pyramiding up before coming back down which is what the ladder part is.

[@vukradulovic7888]

Exellent video i think you arms burn hard ,keep going!!!

[@user-we1sv5ud3h]

How do you choose how many sets to start with?

[@AlexLeonidas]

You'll have to experiment but after 3 or 4 sets you'll know if you shot too high or not

[@herrerasyvovololeksandr2841]

i just did this today with pullups and pushups great workot ty

[@Adam-lj6yj]

How long should you rest for down workouts

[@Inconsecuente]

When I was in college (and much more active) I did 16 down dips, I was laughing/crying, I felt great in mental level afterwards

[@tzahi12370]

Off topic but Your sissy squat technique is great. how do you able to do it without holding something? it's really hard ,I do it inside the power rack holding it for balance

[@ACAB-bc4wo]

hey alex. im a novice starting with calisthenics. 2 months ago i couldnt do 1 pullup with the blue band. now i do 4 sets of 14 pullups and 4 sets of 25 diamond pushups. the thing is that i dont progress for the past week and some times my performance can drop from workout to workout. i do band pullups diamond pushups some leg raises bicep curls and tricep extensions and neck curls and extensions 4 times a week. my goal for now is to do 15 pullups without the band. any tips on how to get it?

[@zmojofoot76]

I could do this with pull ups when I don’t have the belt for weighted.

[@anthonycanelo1171]

Can this be done with muscle ups?

[@munishkaushik3159]

Can it be done with lightweight example empty barbell?

[@Limbaugh_]

So would this be bad for tendinitis

[@AbuSalmanAlTehrani]

Hey Alex I know I’m super late but how do u warm up for these workouts? Especially with harder exercises like dips u just go straight into the first set or u warm up with less reps?

[@jethrosutter2331]

Top tier thumbnail!

[@josephsmth646]

Did 23 down pushups I feel like am thanos.

[@AlexLeonidas]

Keep working hard Joseph!

[@vukradulovic7888]

how to mix both 1 example ?

[@calvinunroe2462]

I do full body 3 days a week I think this would be a little much to add

[@SeyaDiakite7]

My muscles are close to what prisoners have. And it's all thanks to you alex. I'm hugging you virtually ;)

[@Awakenedmind333]

Alex what do you think of max OT training? I know the guy that made it did pre hormones but does it seem effective?

[@Asadc1995]

Is this he mean in reality ladder type of workouts descending ladders

[@AlexLeonidas]

Descending without coming back up

[@zackflynn859]

Are you currently on a calisthenics routine only or are you doing both weights and calisthenics ?

[@oldnatty61]

Changing hand position is good. Should be done, but more import is full recovery. One shouldn't be training at this level every other day.

[@pedrobelo0454]

Are you training neck? I think its looks smaller but maybe its just because of the beard

[@AlexLeonidas]

I have a history of being very lazy with neck training.

[@pr0t0k01]

Down Workouts Changed My Life.

[@Gnome_Ramone]

Subbed!

[@nabillahlabat5570]

Hey Alex Can these types of workouts help increase your ORM on things like bench and Squats?

[@AlexLeonidas]

Yeah, in fact some novices told me their bench went from 185-225 from doing these down workouts exclusively.

[@nabillahlabat5570]

@@AlexLeonidas I'm 6'1 250lbs Do you think I can get to 315 bench with these workouts? My current max is 230

[@bassmuscle101]

@@nabillahlabat5570 I'm the same height and bodyweight as you. The number one thing you will notice is that your overall conditioning will increase to such a high degree that when put under higher load it won't make you feel out of breathe as much and allow you to push more than you were able to before. You are stronger than you think,.

[@nabillahlabat5570]

@@bassmuscle101 I'll take your advice then, thanks bro👌

[@bassmuscle101]

@@nabillahlabat5570 training is a marathon and its all about trial and error. Best of luck to you.

[@rickflag303]

Yo Alex, what's your favorite weekly split for calisthenics? Thanks bro, I can't find one that works

[@carlosfuentes_95]

Can I do this while running your novice program on my off days or would that be overkill?

[@AlexLeonidas]

Too much with the novice program

[@saifetheridge9833]

@@AlexLeonidas so how can down workouts be incorporated?

[@phantomdarkness6286]

Can someone explain what means 30 downs dips/push up/squat (which number of reps) cause I didin't really understand? Thank you.

[@bestrusthacks6943]

You do 30 dips then 29 then 28, etc. until you get to 1 rep.

[@phantomdarkness6286]

@@bestrusthacks6943 Oh okay, I get it. Thank you Lueigi.

[@alpasca753]

Hey alex, is there anything you would change about your novice program with all the new knowledge you have gained. Or would you still keep everything 100% the same?

[@TripleEightss]

yo alex is it possible to do nucleus overload on two muscles at the same time? been wondering this for the longest time.

[@Failurefirst123]

Why have i not heard about this

[@mayukhsen8195]

Alex I am having terrible hair loss issues mate (full natty me self and still), so I just hopped on finasteride. 1mg every other day. I am 228lbs. Is it gonna have any bad effect on hormones? Strength gains?

[@AlexLeonidas]

The chances of that happening are less than 1% but I feel you bro.. that's why I didn't want to take the drug either but you should honestly be fine. Check out hair cafe

[@mrpink6022]

Juarez Method is very effective...ascending and descending reps.....

[@billybadass7718]

I accidentally tried the down low training. I ended up losing a lot of weight….cuz I got FBA!