Appeal to "Gym Bro" Fallacy

[@theItalianshamrock]

Anyone benching over 135 and deadlifting over 225 is on the juiceeee. Its science ppl

[@AlexLeonidas]

Mingiaaaaaaa broooooo you must be on the JOOCE bro. Me I squat 135 bro, if you squat tree hundred you on steroids bro.

[@cernugaming]

Kilograms?

[@Jakob-nu2hc]

@@cernugaming still no

[@iamcorneliu1097]

“Gentlemen, we will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.” ― Vince Lombardi

[@andrew-zr1pf]

Corneliu Fitness.. yep that's me. I like the journey and hitting new goals and making new ones. Wish more women were like that. Some are. Kris Pope for example. Most women try to lie manipulate men that they are all ready perfect. Like when they are lazy and get fat and chunky they try and manipulate everyone into thing they are curvey and beautiful... Bullshit.

[@iamcorneliu1097]

Kris Pope is amazing!

[@andrew-zr1pf]

Corneliu Fitness .. she sure is!. Should be more like her.

[@AlexLeonidas]

Enjoy this little rant! Also, when I use the term "Gym bro" I'm not referring to average lifters that are trying to improve themselves. I'm talking about those people who never get results, year in and year out. Those who run terrible programs and don't eat right. The chest and arms guys that skip leg day, the guys who always look the same and train poorly. Basically, NOT YOU. This message is to empower, not bring anyone down. Therefore, to compare yourself to such mediocrity is an insult to your potential. NEVER bring up that argument my friends.

[@Terminator-jj4pk]

AlphaDestiny long head exercises other than skullcrusher and Overhead Extensions. Both hurt my elbows

[@MrAnonymousunkown]

You're a gym bro. I'm a gym bro, he's a gym bro, she's a gym bro. They're gym bros. We are gym bros. Therefore gym bros=gym bros.

[@slimmyvlogs7058]

Calf video?

[@MaxWilliams3]

I really like your videos, but I think on this one you’re slightly misguided. I agree, comparing to below average is stupid if one thinks they are very strong in comparison, however there is a difference between being really strong and relatively strong. Also, your point is incorrect - "gym bros" and average lifters are trying to do the same thing, improve. Whether or not they do so is, as you say correctly, down to programming, nutrition etc. I can bench 225 and consider myself relatively strong. Relative to who? The average gym goer, gym bro or average person. There is nothing wrong in that and it certainly isn’t a fallacy. Keep up the great work dude. It’s like you’re saying a Porsche Boxster isn’t fast because there are much, much faster cars. But the fact remain that when compared to the average car or even cars that give the impression of being fast like a Miata i.e. the gym bro equivalent of a car, it is still fast.

[@maydaymitch]

I mean I push myself every workout and have been getting stronger but my bench and squat are severely lacking. I just deadlifted 445 for 3, but it think that's because i have great levarages. I can only do 225 for 5 on squats mostly because i haven't trained it much and because i was not flexible enough to do high bar squat. I've switched to low bar squat, but strength is coming very slowly for that lift. Bench on the other hand is a complete nightmare for me. I've consistently trained it yet I dont even think i would be able to bench 185. It's really weird because i did a 270 (total) weighted dip for 6 pretty easily and im getting much stronger in weighted dips quite quickly ever since i switched it to my focus. I think your standards are a bit unrealistic. Someone like Jeff Cavalier can't squat 315 for reps or bench 225 for reps.

[@juanma4641]

I just got to 225 and now it isnt srong? Dammit

[@AlexLeonidas]

That's great bro, keep up the good work. Not trying to put anyone down here, this is to empower you and raise your standards. I spoke in a rough way to get the point across. Sometimes we need a kick in the ass

[@juanma4641]

Dont worry i just turned 16 i know my progress is not gonna be the same as if i were older, 225 after 18 months of lifting isnt too good but maybe by 17 or 18 i'll be in the 300s, thanks for the videos

[@gabrielstoica2591]

You got this Juaske. I hit 225 in my first year at 163 lbs. I quit flat for 6 months and just got back on it now. Hit 225 for a triple at 154 after 24 months. I hope I can get 225 x 8 this year at maybe 165

[@DaLooseGoose11]

well, i mean it depends, how long u been lifting? and shit you're just 16, MOST 16 year olds couldnt even HOPE to bench 2 plates yet. So you're good; what ALPHA is talkin about is definitely older people, especially ones that have been lifting for a long time, at least 2 years

[@juanma4641]

Damn that's strong how old are you?

[@devoutapostate9005]

It's the 98% rule. 98% of people get into activities casually. They don't want to commit to do what is necessary to be great, but are more looking for the social rewards associated with participating. i.e. run marathons with no intention of placing (look at me I finished), play sports but spend no time in the off season training (look at me I made the team, barely), go to college and graduate with a 2.5gpa (look, I have a college education). I never have understood casual lifters (gym bros). Why are you here, what is your goal, by what metric are basing your satisfaction on? Pumped biceps? Seems shallow and unfulfilling. Quality information isn't hard to find, being willing to accept and implement that new knowledge into your life is a different story. That's where most people get hung up. They either reject the knowledge, or lack the motivation to do something with it.

[@AlexLeonidas]

Excellent commentary brother. Highlights what's going on in the gyms.

[@devoutapostate9005]

Thanks, plays a little bit off you previous video on how people respond to new information. I really have been enjoying you're content, and despite having already been training for 20+ years I'm learning a lot.

[@hadhad129]

I agree completely if you are gonna do something then do it, I always hated mediocre standards in life in general. When it comes to lifting they come into the gym somewhat consistent actually but consistently doing the same thing no goals, just like you said pump plus maybe burn some calories.

[@darijanjamak2632]

What is wrong with being the 98%? Acting like any casual hobby is only undertaken for the social recognition is beyond retarded. You don't have to put 110% of your time and energy into something to be successful. You have a skewed perception of reality if you think being average at something means you're only doing it for the social rewards.

[@ahmarcamacho8404]

Diddleh i would agree, i don't think most people graduate with a 2.5gpa and happily go around bpasting about their education, and for some people coming in the gym to get a slight pump and work the muscles is fine. If you dont want to come in and be a pro body builder or powerlifter you should be ridiculed for that, simply coming in the gym and excercising is great and if some people want to use a bicep pump or calories burned as a metric that ia 100% ok.

[@berserkersam9118]

Whenever I hear anything akin to "The average gym bro can't lift 225 therefore 225 is the peak of bench press strength" I'm like. WHERE. DO. I. EVEN BEGIN. Yes, the average gym bro may not be lifting 225 but where did there programing come from? Was it a cookie cutter program from the internet or was it taking the training principles from books such as The Science and Practice of Strength Training? A great read by the way everyone interested in lifting should give it a try. I have often thought that if one wants results you don't exercise, you TRAIN. Exercise won't give a person the results they want, but training will. There is a completely differant mindset between "I'm going to the gym today to exercise." vs "I'm going to the gym today to train my squat and posterior chain."

[@AlexLeonidas]

Exactly!!!

[@pike815]

Samuel Kron cookie cutter lol someone been watching Delray misfits

[@CJax749]

azke4n Was you diet on point, sounds like you didn’t always up the calories when you wanted to gain weight

[@0mGFaiL5]

Alex I cant even begin to imagine how disappointed and angry you would be if you saw your son doing Squats on the SMITH MACHINE.

[@Comeonmate7]

the smith machine is best for basically just calves, maybe an incline shoulder press of some kind (seated offcourse since it eliminates the core usage).

[@adamdavis3973]

earzaz i would like to refer you to this video kzbin.info/www/bejne/f3mlfat5hdKhjMU

[@rizqibayumantari6769]

Bodybuilders use smith machine for a reason, and they're not dumb either I do believe.

[@eddutome]

Lol ,,,😂😂😂😂

[@bengt2852]

I absolutely love your last videos. They are so different from every other generic fitness youtuber ;)

[@ahmarcamacho8404]

Finding this channel and eric's helped me make unconventional prs, made that 500 behind the back on monday

[@AlexLeonidas]

Nice bro!!

[@WilliamAstromAW]

congratulations man!

[@ahmarcamacho8404]

William Åström thanks m8, will try for another sometime in the future

[@ABOUD1]

We all have different goals but for me I would advise to not got caught up in the numbers at all. Just train hard and eat well. There is no competion or even comparison. It all boils down to what you see in the mirror and how you feel about it. I used to think like you and got up to a 505 bench and 405 seated shoulder press. I was lifting big weight but didnt look or feel my best as a result of the bodyweight I needed to carry. I did those lifts at 215 but got all the way up to 234. That mindset will lead to injuries for most (myself included). Ultimately it means nothing unless it is what you do for a living or your passion. I can look and feel better now using mostly bodyweight. Sounds crazy but I am doing it and have been for years. Just sharing my thoughts. Keep up the good work man.

[@AlexLeonidas]

I understand Aboud, thank you for your feedback. I agree that many get far too caught up with numbers, and for the recreational lifter this can bring them down the path of ruin. I think a better way to phrase this is to continually improve yourself, and always strive to be the best version of oneself. For many that will be heavy weights, others it will be moderate/bodyweight as you have discovered through experience.

[@fumbles1294]

405 seated shoulder press.. Sure you did bud

[@gabyi10]

fumbles 12 aboud is a crazy ass man Check out his channel and you'll be amazed

[@GrowthMindsetTogether]

AlphaDestiny even as a powerlifter, we can't just be obsessed with numbers, increasing our total is definitely our goal but when progress stalls people end up quitting because they got addicted to progress, I love lifting and want to do it till the day I die so progress is important but you need more than that to keep lifting even when you start to hit plateaus.

[@brute633]

I don’t believe you benched 505. Maybe bounce and go with a slingshot, but a legit paused 505 bench even for a juicer is pretty rare. Even Pete Rubish hasn’t hit that yet and he has been training on gear for like a decade now. Hard to believe you did that at a lighter body weight. Got any vids?

[@7Rokumaru]

Yo Alex, just want to thank you for making naturally enhanced. The gains are phenomenal. Much love brother

[@Jmack7861]

It's an idiotic argument but on bad days it helps me feel better about myself lol I obviously don't think I'm strong, but on bad days I tell myself "well at least 95% of people in this place can't do it" lol

[@Gigaflare8822]

That's similar to the point Alex was making in the body dysmorphia video. Yeah you may not be the strongest or biggest person in the gym, but if you get proficient at the big lifts and train hard then you'll definitely look better and perform better than 95% of people and that's good enough. Granted that's more true of body dysmorphia than absolute training standards, but it's something to bare in mind. Does it mean you should stop at the top 5%? No, probably not. Go as far as you want and don't settle. But everyone needs to take a step back sometimes and be proud of what they've accomplished. It led me down a dark road when I kept comparing myself to others and it made me want to quit the gym altogether. I think the goal is to just do what you want to do and realise that you're capable of much more than you think, don't compare yourself to others, be honest with yourself about what you want out the gym, etc.

[@skipeveryday7282]

High standards yield better results. Provided they are realistic.

[@AlexLeonidas]

Always. And even if they aren't realistic, it's better than settling for low standards.

[@NateAsborn]

Ross Catto Unrealistic standards for yourself yield even better results, even if it means disappointment.

[@skipeveryday7282]

Unrealistic goals as you just stated leads to dissapointed and continually dissapointing yourself is not a good long term solution imo. This topic reminds me of what someone said about all great fighters though. He said they either have to be highly highly intelligent or absolutely pig ignorant. If you are very intelligent you will generate a clear and realistic plan that will lead to success but conversely sometimes people are too stupid to see what is actually possible but as a result they literally fear nothing and therfore are able to find out how far they can trully tske themselvs. Because only those who risk going too far can trully find out how far they can go.

[@NateAsborn]

Ross Catto Being realistic isn't always the best. I have unrealistic standards. However I'm happy with every single PR, the only difference is that I know it's only the beginning and that greatness is at my doorstep, I'm young, and I may be naive, but being unrealistic has allowed me to do things other people might say are impossible.

[@skipeveryday7282]

Nate Asborn lol

[@MrTJBoon]

I just had discussion about this at the gym, 2 guys claming you had to do the typical pump workout for muscle and that low reps are only good for strenght. I had evidence based on studies but they came with the argument that I was smaller then them so the studies werent valid, their own expierence was way more legit according to them (even tho they train almost 3-4 years longer) One day they will ask me how I did it.

[@AlexLeonidas]

Typical morons. When you present them evidence, they resort to name calling.

[@Ares01008]

Not defending them but if your main goal is muscle growth low reps don't make sense.

[@joshuahill1125]

A gym bro skinny af told me that machine benching is better than actual benching wtf

[@joshuahill1125]

All he does btw is go to that machine with all his buddies than they ego lift with the machine

[@EndlessKurtis]

But it is isn’t it?

[@joshuahill1125]

Also if you don’t want any imbalances

[@reezis1619]

But the bench press is safer than a smitch machine though? Idk what yall are talking about, the unnatural bar path in smith machine will destroy your joints and fuck up your shoulders in the future.

[@florincrunteanu9554]

From when I started your novice program and now for 3 weeks your upper/lower, been making all kinds of gains...all kinds.

[@AlexLeonidas]

All kindzzzzzzzzzzz

[@florincrunteanu9554]

Gotta change the gym soon..the current one doesn't have a power rack and the bar starts to bend at 550 rack pulls..and I wanna reach 700 so..yeah

[@Jack_Jamz]

Excellent points man. Quality video as usual. I see average GYM bros that are the same age as me (17) and just follow the sheep and give me funny looks when I do Rack Pulls above the knee and full body training.

[@AlexLeonidas]

When you're one of the most jacked guys in the gym, those same people will ask you for advice or accuse you of roids. Trust me, it happened to me :)

[@JourneyofTawhid]

Im also 17 and get judged by all my peers who think im wasting my time in the gym with full body workouts

[@Jack_Jamz]

AlphaDestiny that’s what motivates me to do what I do :)

[@pretzl9554]

And yet I bet you look better than them with your NE traps

[@irliamthischool]

Bro, even 21 year olds folllow these stupid routines off of ig

[@TheBladedOne]

I’m barely 140 lbs but I’m raising my standards from 185 bench to 250 225 squat to 345 and 315 deadlift to 425 the only thing that is gonna suck is the fact that I can’t by programs so I kind of train myself (15 yr old not old enough to get a job) but your videos have helped me and the heavy pulling is helping with my wrestling so next season I’m gonna overpower everyone

[@nahuelise4055]

try running alexs free program.will get you there if you are consistent and eat like you should

[@noahabalos8836]

One of my friends just hit a 315 squat the other day and he’s only 15. Doesn’t make sense to me why the average gym rat in their mid 20s -30s can’t lift those numbers.

[@Gigaflare8822]

A lot of gym bros do some weird split that involves 99% fluff and pump with isolation exercises thanks to bodybuilders on juice telling them to do so. They don't know why they're doing those exercises, they've just been told to do it thanks to some program. Most of the focus should be on compound exercises and getting brutally strong on them. Isolation exercises and accessories have their place and do work if you apply them properly, but they shouldn't be the base of any workout.

[@TheSambo195]

I love when people look at me like im insane when I go from the squat rack to the bench; as they continue to do their 4th variation of bicep curls that day.

[@OsaidSasi]

Seems like you know a lot about logical and philosophical arguments Alex and I like how you integrate it in your videos bro, we need more of this kind of thinking in the fitness community

[@danielsaunders4058]

My bench is more than squat 🤫. 16 years old 86kg bench. 50kg squat for 4/5 reps

[@Yusuf1187]

I really can't stand that kind of attitude. When people say things like that to me even if they mean it to be supportive like they mean "you should just be happy where you are", it disgusts me inside somehow, because it's like just saying "Whatever, I want to be average and stagnant and boring. Never aim higher, never push yourself to the limit, never make anything of yourself."

[@AlexLeonidas]

You're on another level brother. Fuck mediocrity

[@TommyGun8142]

I sort of agree but there's nothing wrong with being proud of how far you've come. I agree that you should strive for more but you can still be happy with yourself a the same time without being the biggest, strongest guy in the world.

[@AlexLeonidas]

Definitely Tom. ALWAYS be happy at your achievements, and enjoy the journey my friend.

[@andrew-zr1pf]

Eg. Fat chunky lazy women that say they are curvey and beautiful. Bullshit.

[@andrew-zr1pf]

AlphaDestiny ... Haha, i just said in another comment what you just to Tom. I'm not on your level yet but minds are alike. Love hearing your mind set. Very refreshing.

[@formerevolutionist]

I'm a novice lifter doing the 3 X 5 Starting Strength program. I've only been lifting since January, but I've been making some gains. I know there are people who can lift way more than I can, but I'd like to share where I am now. 5RM Squat: 259 lbs. / 118 kg Deadlift: 303 lbs. / 138 kg Bench Press: 154 lbs. / 70 kg Overhead Press: 105 lbs. / 48 kg 3RM Power Clean: 156 lbs. / 71 kg My immediate goal is to get to plates on the bench, three on the squat, and four on the deadlift. I also want to press my body weight, but the OP is hard and my upper-body strength is not what it should be. As for the power clean, I am absolute rubbish at it. Once I hit intermediate, then I'll play around with different exercises.

[@bluedude3313]

I started with a high volume 5 day split in which I hit back, core, pecs/tris, legs, and shoulders and i'll admit, it wasn't all that terrible, my exercise selection was good, and I saw some results. However now i've learnt a lot more about the variety and different key concepts in programming and I'm doing much better comparatively on my current push pull legs rest split where I hit every major muscle in at least two ways with a high intensity twice a week and its working great. Rather then just working out and bumping up the weight based on intuition, i'm actually keeping track and the alternating days in my PPL between an A group and a B group have been working in conjunction really well. Doing research really teaches you a lot, looking to start a two day split in 6-8 weeks when I finish my current program but still gotta research, thanks for the great vids!

[@ManabiscuitNJ]

36 and I only rep 225 for about 4 on the bench, 315 for 6 reps on the deadlift and 260 for 4 reps on the squat, but i have only been training for about a year. The first 6 or 7 months though i just focused on losing the 70 lbs ive lost. Only really started focusing on pushing higher numbers the last 3 months or so and the more ive been learning the faster those numbers are increasing.

[@AlexLeonidas]

Keep up the good work bro

[@HigherBracket]

Joe DePalma I lift with a guy named Joe Depalma, anyway that’s solid progress man

[@ademabunowar2847]

Joe DePalma damn I wish I could get there. Been lifting for 1 and a half years and not very strong. Help please. Don't k ow how to program

[@ManabiscuitNJ]

Im not the best at programming but watching guys like Alpha Destiny, Scott Herman and Athleanx have helped a ton with my training. I am currently running a push,pull and legs split. I find that works well for me. One thing i know for certain though is consistancy is the key.

[@GrowthMindsetTogether]

Joe DePalma I hit 355 deadlift, 308 squat and 205 bench (poverty bench :( ) in 9 months at my first meet at 181, made some sick progress just the bench that is a struggle for me

[@CleanMusicHD223]

Bench 165, deadlift 365 and squat 315 for reps.. I know, I know. Weak ass bench, but I'm working on it

[@WATCHINGthisthing]

I've been training for 5 years now . I've never followed a program in my life and I'm only really hitting them numbers you mentioned in the last few months .

[@beast1elsayeda]

Fuck it this convinced me to try ur program. My numbers suck ass

[@moderatelyfamous69]

Ever Since I found your channel I've either run full body or upper lower (I prefer full body), I think I've gained 20-25 pounds since watching your vids, You were the start to me really taking lifting serious as fuck bro, Thank you!

[@Swoooooooon]

LOVE THIS RANT! WHY COMPARE YOURSELF TO NOVICES?

[@Jklspicyweener]

Swoonis exactly we were all once noobs

[@silatguy]

Put your goalpost so high that it seems inconceivable to the average man and if you get halfway there you are doing pretty good. Wherever your mind sets the limit is absolutely the limit. I remember a couple years ago i was doing incline bench and one of the sets i was going for a 3 rep max...i knew it would not be easy. I did it but it felt ridiculously heavy. I looked at the bar and i had added 20lbs more than my projected weight. That doesn't just "happen" but it is the power of intention/expectation and the mind.

[@AlexLeonidas]

Exactly!!

[@fontyyy]

If your idea of a max is that poor you can add 20lb and get it then you need to get someone to write you a proper program.

[@silatguy]

It was my idea of a 3 rep max, I was just illustrating the power of the mind, im not a newb to lifting

[@chickpeas_and_squats]

Never compare yourself to the average gym bro/girl or the elite athlete. The only person I compare myself to is myself from last week, to know I'm constantly improving. I'll reach my own limits when I keep pushing further, not put myself to another standard.

[@chickpeas_and_squats]

Oh yeah and certainly never compare yourself to someone on a mediocre program who has no clue what they're doing. Lol.

[@marcustaylor670]

Bang on about average gym bro's, my progress was really slow for years and I thought I was good because I could lift similar weight to much bigger guys. I'd say a three day split is average at my gym. Since information has become much better on the internet and KZbin my progress has kickstarted again. It's strange that I'm one of the few in the gym that actually watches training videos. I'll admit I am a weak squatter but I have a hole in my knee cap from a motorcycle crash so can't push it too much, leg press doesn't aggravate the injury as much and the power is there in that exercise. The numbers continue to go up gradually on all the other big boy lifts, just started doing weighted close grip chin ups for biceps and weighted dips for triceps. Both humbling exercises, I thought I was good repping out easy 20's on body weight (I only weigh 67kg) but adding just a 10KG plate drops those numbers to single digits. I'm hitting more compound moves where possible and cutting right down on isolation, I'm hoping to get more strength and more even muscle gains rather than having smaller muscle groups over powering the others. I'm eating a lot of sugary food at the moment (on top of what I eat normally) but I've been so hungry since I've been Thai Boxing again I can't wait for meal times. I'm even eating large carb loaded meals before bed and I've still woken up hungry (it's 4am), I'm actually losing weight and getting stronger, I feel like Brundlefly!! I'm not taking anything and even when I had a go on a SARM last year it was uneventful compared to whats happening now. I've said it before and I'll say it again. Nothing beats training like a fighter mixed with a decent strength routine. Even when I trained like a novice years ago while Thai Boxing it was mint. This years cut is going to be effortless.

[@AlexLeonidas]

Keep fighting that good fight brother

[@misukiylambertson2764]

Barely failed lockout on a 495 deadlift recently and I'm about to do a 730 rack pull tomorrow. Last year I barely could deadlift 315 and never rack pulled in my life. Thank you bro.

[@b18crlxi]

Most people at my gym do chest and arms basically every day, personally I actually don't mind, means there's more chance of the power rack being available 😍

[@vibewithit8062]

should i take a deload? running smolov and i was smashing pr's until last week due to excrutiating pain in my wrists, forearms and biceps, its holding me back and there is no energy or strength in my arms.

[@UnoriginalUsername25]

Really depends on what you mean by "strong." I might hold my head high for benching 225 for reps because most can't---but that doesn't mean I'm not striving to hit 315 for a 1RM, or even one day rep it.

[@AlexLeonidas]

UnoriginalUsername25 I hear you bro

[@maia3420]

With a PR 225 at 4 reps (245 1RM) and a 405 dl (no belt/gloves) @ 168 bw I still felt weak as fuck because most of my larger gym buddies could do more. I've been so inundated with examples of stronger men though that I forgot how strong that actually is compared to the average gym bro, let alone the average due on the street.

[@kalmorgan1383]

Comparing myself is something I had to learn to control. There are people I admire, both natural and juiced but I try not to let this sway my view of myself. My strength improvements are my own and I surprise myself every day.

[@The_Legend_Himself]

Your right bro aim high shoot for the stars 15 year old here 1 year of lifting went from 56kg to 72kg. Had it pretty rough was diagnosed with stage 2 hodgekins lymphoma at age 13 stayed strong never gave up kept my standards high yet realistic never settled for average why I’m here today and gonna keep pushing we all gonna make it.

[@ham_borgar]

But what if my squat is 315 and my bench is 225 and im 13? Am I stronk boi now?

[@GrowthMindsetTogether]

Is my 2.8 inch good? At 13 that's really good and amazing/strong you have a great future ahead of you

[@AlexLeonidas]

That's incredible bro

[@irliamthischool]

Also people need to stop making excuses about their leverages or supposedly bad genetics. I'm also up to 4pl8 squat for 3x5, 5pl8 dl 1rm, 2pl8 bench for 3x5, OHP 1.375pl8 for 3x5 after 6 months.

[@pedrosarmiento3139]

It's not, "don't compare yourself to mediocre people", it's " don't LOOKUP TO mediocre people". Great video brother!!!

[@jasonclifford264]

Really good message to send out man, I'm currently 17, I have been following fitness since I was 15 and have been playing rugby basically my whole life. But I've only properly started weight training 2 months ago as one of those generic "resolutions". For a long time I wasnt able to pay for a gym membership and I really wanted one and now I love it Now my numbers on my lifts are still very poor but for 2 months I think I have seen a good progression. Went from barely being able to bench 40 kg to bench 60kg (135lb) for a clean one rep, 40kg bad form squat to 60 for good form reps of 10 and 85kg for one, I don't deadlift, I find it a bit intimidating but I do rack pulls every back day because of you saying they are so good man and I've gotten so much better at them. When I first did it I could rack pull 60kg now I can rack pull 100kg(225lb) for 8 reps. I now have a lot more confidence in myself even if I am still a skinny guy, at least I have some meat on me now haha, I am only aiming higher. My goals for 2018 are to hit a 2 plate bench 3 plate squat and 4 plate rack pull(and I might start doing deadlifts haha). From there it's only up after my first full year of lifting. Thanks for the inspiration man and the kick in the ass

[@Kattytatty02]

Yo still can't bench 225 :(

[@AlexLeonidas]

Aye don't worry my friend. This is not an insult to those that haven't hit it. It's an empowering message, not talking down to you guys. Might clarify this in another video

[@maia3420]

It may even be more psychological than your physical inability. It took me a long time to get past it because I feared it. In my mind it was a big weight, and when I finally hit it I actually did it for 2 reps and almost a 3rd.

[@Kattytatty02]

Yeah I'm still on the younger side. I've been lifting 3 years, a bit inconsistently but I've started 2018 off pretty strong.

[@crazee4590]

It bothers me when people tell me I've almost tapped out and shouldn't bother with progression, especially since my numbers are intermediate and I'm only 17. I'm tired of people thinking their goals are unattainable, especially naturally, because of people telling you to lower the standards. Mediocrity never got anyone anywhere and people need to stop basing what they think is attainable around what the "gym bro" can do

[@TraderRick612]

“A guy that benches more than he squats” 😂😂 beautiful

[@jimwalker7569]

I too was a novice gym bro. Then I fucked up a rotator cuff. Then I started focusing on back and legs, and by the time I was healed, I actually looked proportional.

[@donkkimestari4326]

Well what about the guys who come to the gym first time and benchpress 225 for reps, and they have never ever been lifting?

[@swoledawg899]

I'm 17 and I am that guy that skipped leg day, I didn't ignore it all together, but squatting was very rare for me. I have some leg development, but they are very much slacking. I started working out at 13. I have been trying for these past four months to increase leg strength and size and it's just so damn hard to get my squat to go up! I eat a shit ton of food, I get enough rest, and I get carbs in before squating. Granted my squat has gone up, but barely.. my max bench is 315 but my max squat with perfect form is probably less than that.. but I'm making an effort now to make a change and not be that guy with chicken legs, because I too hate it.

[@ericgranberg2978]

I am 15 and after a year of lifting I can bench 200. Keep that in mind if you think 225 is the pinical for strength in natural liftings

[@violindalola]

I have been watching you since October and my bench has increased to 135 lbs for reps and I'm a girl! I am hoping to get to 200 by the end of this year!

[@marcelo5803]

Violinda Lola 200lbs??? Holy shit that's +75lbs, good luck

[@violindalola]

In October I could only do the bar. Now I can do 135. Thats a 90+ increase. Noob gains can happen! ^_^

[@violindalola]

How is that unrealistic? When people first start weightlifting with the right regimen, progression happens faster in your first few years than when you have lifted for years. Scott Herman has gone over this with several videos.

[@violindalola]

The nuclei are engaging rapidly the first year or two after starting a real weightlifting regimen. Stop drinking that bro science aid.

[@violindalola]

Within a year after how fast my progress has happened since October, I know I can get 200 by December of this year. Worry about yourself. With proper nutrition and training method, it is possible. I am naturally muscular as well. I was a athlete in high school and college but I stopped for 8 years till last October.

[@AlkonX11]

Right on man! I used to limit myself in so many ways. For example I used to think a 45lbs weighted pull up was impressive. Then I saw how much you and theswolefessor can do, and it motivated me to really push it. Now I'm repping 80lbs! It's about setting realistic goals but not thinking so small with what realistic is

[@spasticplastic]

so much truth in this. after watching you, candito and chewning, my whole perception of what average strength, and above average strength has been turned upside down.

[@johny-lq2fx]

i went from a 95lb squat to a 225lb squat in about 3 months is that good? this is from switching from a bro split to a proper full body program which are 10x better

[@GrowthMindsetTogether]

john khiami yeah that's really good bro, I got to 225 on squat in 4 months so yeah that's pretty good mate keep up the good work you will get 315 soon if you keep putting in the work!

[@jimwalker7569]

I’m lucky that my college gym has some serious advanced lifters. I routinely train with several guys even stronger than candito, not to talk shit, so my standards are high as fuck. I’ve seen guys overhead press 275, deadlift 650, bench 405 for reps. I may only be intermediate, but I know I will not stop until I hit that level.

[@AlexLeonidas]

Good shit Jim

[@klmbo-ge2xs]

Im 14 and im at a 205 bench and trying to get 225 sometime in march. Your vids are very good and informative, thanks for the vids.

[@jacobbonfante3037]

Agreed, but the 225 bench for reps, 315 squat for reps and 405 deadlift for reps in a year or less is an unrealistic standard across the board. Some may reach that, but weight and height will affect this tremendously; as well as starting point

[@adult2370]

225 for 10 on bench, no bounce, no raising ass off bench or that shit, pretty much perfect form.. at a bodyweight of 176, is that good?

[@XXSomeDudeXX]

Some of us just want to be reasonably strong and reasonably fit and reasonably buff. We got nothing to prove. I don't follow a program these days because I'm busy as hell. I'm fine cruising along squatting 315, benching 225, deadlifting 365-405 week after week, with some deloads thrown in. I've been at it for many years and I know what I'm doing. I'm fine doing beautiful reps with strict OHP, bench, front squat (holding it like a real weight lifter), pause squats ATG, and dead lifts, with "mediocre" weight. I have nothing to prove.

[@AlexLeonidas]

And that's fine bro. No problem with that at all. Just trying to say that natural potential is much higher than people claim. And the 225 bench is not the pinnacle of natty power for average people.

[@XXSomeDudeXX]

Fair enough. I guess my comment is besides the point (of this video).

[@JakeTheRake1000]

Would you say you can increase the size of an untrained muscle such as the neck whilst in a caloric deficit?

[@AlexLeonidas]

Yes, if you're new to neck training it will grow

[@user-ei4bn9t]

I agree on the overall sentiment, however I do believe strength benchmarks are individual and need to take into account natural attributes. For example, although the 225 bench may be possible for all, but it is damn harder for someone who weighs 150 lbs, naturally small frame, vs someone natural 180 lbs of the same height. Both the max potential and also intermediate time frame cannot be comparable. Therefore benchmarks based on multiples of bodyweight are more useful than number of plates.

[@darkbinina4618]

Whats wrong with 5 day bro split? I train back tri chest bi rest shoulders forearms legs arms day and weak points

[@KiranSingh-vf8nc]

You say this and I hear most knowledgeable individuals say that novice standards are 2,3,4 plates for bench, squat and deadlift respectively. I reached the squat numbers and deadlift numbers quick.However, even over a year I can't bench press 100kg and i find this to be a harder than you supposedly say it should be. When i first started training i was 66kg, now I'm 82 kg and maybe a little bit fatter, but i struggle with bench a lot. I have the mentality that I will be squatting and deadlifting big numbers after I got a few years under my belt, but i just dont see bench reaching 140kg anytime in he next 5 years .

[@silmafilm3682]

Alex, I have a question regarding Specificity of Training. I would really appreciate some help! My brother and I are doing a specific concurrent periodization style of training for the trap bar deadlift, with the same exercises on intensity and volume day. We start with the trap bar deadlift every workout, 1RMing on intensity day and doing 5x10 on volume day. We rotate five other exercises in the workout - 3 pulls, 1 squat, and 1 row - and end with the weighted plank. However, my brother says that the trap bar deadlift itself is worth over 80% of the gains we experience, and that the other exercises are merely supplements that don't matter that much. As such, we usually spend a great deal more time on the trap bar deadlift than I think we should, and sometimes skip other exercises. My question to you is, is my brother right? Is the exercise we're trying to improve the only one that really matters for specificity of training, and the other exercises are mere supplements?

[@dawidkikosicki5682]

I need to eat meat 3-4 times a day because i cant hit my protein intake also I cant take whey because allergy The problem is i dont know how to make vegan food. Do you got any recipes or where i can find them?

[@illyrian9976]

I get what you are saying, but claiming that a 225 bench is weak is wrong. Of course it's not near your limit and you shouldn't stop there by any means, but you have to keep in mind that beeing able to bench 225 makes you probably the 1% of the world population (counted with women), hell, just beeing able to do more than a 1rpm at 135 already makes you above average for a man. You should by no means settle, but this is a big boost in motivation, especialy seeing all the fake nattys and fake weight guys on the internet.

[@AlexLeonidas]

Illyrian Warrior I don't consider it weak. I consider it decently string but nothing special. It should honestly be the new average, it's not the pinnacle of natty averages

[@MasterInHD]

Yo WTF

[@6speeddaddy917]

Hey Alpha Ive been doing a “powerbuilding” split for 5 months, i only started lifting back in september. Dont get me wrong ive made some decent gains and improved my lifts and got my nutrition on point, what do you think is a good program for me? Right now its monday- full body strength, Tuesday and Wednesday-rest day, thursday, leg hypertrophy day, friday-back and chest hypertrophy, saturday arms and shoulders hypertrophy, and sunday-rest day

[@davidgardener4139]

The real annoying aspect is when u try and tell them all you get is abuse and old failed ideas they never understood in the first place.

[@beernesgarcia6693]

Hey alex i can bench more than i can squat, but that's because i got a torn meniscus. I can barely squat my own body weight, you got me right in the feelings.

[@AlexLeonidas]

Wishing you a speedy recovery brother

[@caspermikkelsen3081]

its so funny when Alex gets annoyed

[@ariskrataios1783]

Natural standards are incredibly low. Good programming, nutricion on place and some years of good experience on someone's back can do miracles. Just going to gym doing randomly things and not pushing ur self through proper programming and recovery both, won't cut it even if u go to gym for decades. Ps. we talk about reasonable levels of muscularity and strength, not looking like real 'fake natties'. But this natural limit is well beyond what most people think of themselves and yes, this is indeed a mindset, ur body won't go somewhere u are not willing to ur self, not even close. It is not unscientific bullshit, if u do not push ur self forwards physically with good programming and recovery and u settle for low standards, how ur body physically will react so it gives the appropriate results?

[@AlexLeonidas]

Agreed 100% my friend

[@ademabunowar2847]

Aris Krataios so how would someone program there training then. Are there any tips as i have been lifting for a year and a half and havnt hit these numbers yet because I continue how to program. I think my nutrition is good tho

[@ariskrataios1783]

Adem Abunowar Salaam. i cannot give you a cookie cutter answer because i barely know anything about ur genetics, background,body type and training. A rule of thumb though is to hammer big exercises aiming to becoming stronger with proper form and feeling muscles working, contracting and stretching properly. Pull ups, rows, shrugs would take care of big back muscles, deadlifts for whole posterior chain along with squats, horizontal and vertical presses like military press and bench press. Twice a week each exercise of the big one's would be good for u recovering and having enough volume to advance quickly. Eat more than what u need to maintain ur weight, along with protein make sure u have a lot of carbs and some healthy fats too. These would be some very general rules, when u come to be stronger with proper form in all these exercises and up ur caloric intake there is no chance almost u wont look bigger and u won't be stronger than before,especially as u target important and big muscles. You could add some few isolation exercises but till u have good progress with main lifts do not overwork with these.

[@victorandrade2116]

What's up brother. I've been doing snatch grip rack pulls above the knee with incredible results. Question: Is it normal for my thighs to get bruised up from the bar? Thanks.

[@AlexLeonidas]

Quite normal my friend.

[@victorandrade2116]

AlphaDestiny Thanks bro. BTW, you're such a strong and knowledgeable dude. Will you ever compete in Strongman or Powerlifting? I think you'd do great.

[@AlexLeonidas]

Who knows what the future holds? Only time will tell

[@Anteater23]

I'm finally going to start your novice program! A couple of questions first: - can I do the floor press with dumbells instead? - can I swap the preacher curls for regular curls due to pain? - can I swap tricep overhead extension to dumbbell skullcrushers or maybe cable overhead extension (again due to pain)? Thank you

[@whoshotya117]

What if I just work calves? I hate quads, hams are okay.

[@alexha5656]

I think 315 bench 455 squat and 495 deadlift is considered strong

[@gabrielstoica2591]

Alex how do I fix strength fluctuations man? I went on a quick 6 week cut from 163 to 152 and then started eating normally like a week ago or 2. Straight away I hit a pr . 90 kg x 7 (I stayed at 90 x 5 for a very long time because I focused on incline) Hit 90 x 6 on a cut then 90 x 7 after the cut was over. Then this monday I go to bench and get 90 3 x 5 and all reps were HARD AS FUCK. I go to do yates rows. I do 85 kg normally I get 3 x 6-7 reps . I got 543 wtf. I hit 100 kg x 3 but spotter stole the 3rd lockout a bit.

[@anthonyrolston1492]

Alex I was hoping you could help me out cause I’ve had a problem squatting. I get an extreme pain in the upper part of my hamstring near the glute and around the inside of my leg. How do i overcome this to start squatting again

[@andreisaigo3962]

Meanwhile I'm here at almost a year of lifting and I can only benchpress 50 kg for 5x5. Idk, I think it's probably because I was in a caloric deficit in my first 9 months.

[@hadi257]

To me Frequency worked best for me than volume, hitting weekly Vol in a session is tough af so i up the Freq to 3times a week for every muscle and got strong real quick like i was on some gear lol. Thanks to you alex + ur program

[@marinomilkovic7294]

My problem isnt thinking 225 bench is too much, but too little..Im only 15 and I can do 225 so I kinda raised my standards to high..thinking of 405 but I think that will change as the years go by since I am not sure do I only wanna do powerlifting and bodybuilding

[@simondean5227]

Leg day is great, dude. I've been lifting for 5 months and my squat is ,350lbs, legs progress super quickly. When I started, I could barely squat 225 or 245

[@Daniel-ii6rq]

I’m 18 and been lifting for 3 years. Just hit 225 for 3 as a pr today. I guess I’m stronger than the average gym bro. Except for my squat it’s only 175 for 5x5

[@romandashkevich9780]

Man I used to bench more than I could squat, was neglecting my legs

[@ArtLovAINOW]

1 question. DO you think your traps are overdeveloped for your shoulders?

[@D34D1NS1D3]

Just subscribed. I like the straight forward no bs attitude. All good videos.

[@GRINGEzZ]

I'm 6'1 and struggle to squat any more than 160 after about 3 years of powerlifting so this is demotivating for me haha. But srs i squat a lot followed plenty of programs and just really struggle to improve it. Currently training conjugate following the program strictly still out here struggling.

[@lebumbcrack7248]

Gym bros help me out! Ive been training for a year, currently 18 weighing 77kg (~170lbs). Im unsure how my numbers stack up. Squat; 130kg (286lb) Dead; 115kg (~250lb) Bench; a measily 60kg (135lb) You can tell i hate upper days compared to lower!

[@GrowthMindsetTogether]

Le Bumbcrack it's strange your squat is higher than your deadlift, you going down to parallel?

[@lebumbcrack7248]

Official S.K I train alot more squats than deadlifts The last year ive done squats but ive just started deadlifts the past 3 or 4 months

[@xXPlasmaFireXx]

Alex, is there any way you could make a future video with numerous examples of natural lifters. Anyone new lifting that is exposed to the fitness industry will have loads of unnatural fitness models pushed in their face dementing the expectations that they should have for natural fitness. I was one of them and it took me years to finally have a general understanding of natural and unnatural physiques, goals, and expectations. you don't have to call out anyone that isn't natural, but just give many examples of the lifters that are.

[@nicholasdimedio302]

xXPlasmaFireXx dennis cornelius is natural larry wheels makes him look weak mark henry is natural eddie hall makes him look weak for shorter guys brett gibbs is natural ed coan makes him look weak

[@jblasutavario9549]

Excellent video. And loving the facial hair styling bro 👌

[@breadman2983]

I dont lift so I dont know these things but is 305lb bench press impressive? cus I want a target goal for this year.

[@WilliamAstromAW]

Bro you should get a Patreon account set up so that the fans who wants to support you can

[@s.miller2648]

Nick Gerz anyone dumb enough to give money to those tards deserves to be fleeced,

[@WilliamAstromAW]

well not every "gamer" is a tard obviously and when you get something for free ALWAYS i think there is some part of you that should feel atleast a slight bit of shame for not giving anything in return for all the free entertainment/information you are recieving

[@s.miller2648]

William Åström Playing video games is pretty retarded. Giving people money to play video games is extremely retarded.

[@WilliamAstromAW]

Okay what is your argument for video games being retarded?

[@s.miller2648]

William Åström They're a stupid waste of time, no argument. If you can dupe idiots into giving you money to play them, more power to you.

[@nishanalfred]

Alex what if you just want to maintain a intermediate level.

[@pletch1314]

Dudes not wrong... I trained the glory groups only for about 8 years. I looked pretty good but I saw dudes 10-20lbs lighter than me throwing around weight that was way above my max. My bench is 100lbs heavier than my squat and I'm just now re-working my training regimen to go hard and fix these training deficiencies... But damn leg day sucks

[@MURF8393]

Before I knew about Candito, I never even imagined a sub 200lb natural guy could total over 1100 or 1200 if they were genetic elite... Jonnie destroys that notion to bits and placed 2nd in 2015 IPF Jr. Worlds as a lifetime drug free guy even in the USAPL where skirting drug tests and no ester doping in the off season abound and are common with not all but many of the USAPL's top lifters.

[@MrMushroomish]

I don't get why you SHOULD train something, if i'm a recreational lifter, i will train whatever i want. why should i train legs if its the norm, let people do their thing and don't tell them what they should and shouldn't do...

[@eddutome]

I do not want be a Gym Bro

[@christianhorta111]

why am i I getting bigger but weaker and I only train 3 maybe 4 times a week. this is the first time this has happened to me I've been make consistent gains until these last couple weeks

[@AlexLeonidas]

Sounds like you're overreaching my friend. I recommend you take a deload and work your way back up. Also consider changing your program

[@christianhorta111]

AlphaDestiny you're literally my gym dad that's exactly it thanks

[@jasongenova7952]

I dont even bench 225 but im 12% bodyfat with 17 inch arms and 43 inch chest i dont know my leg measure cuz i skip them all the time