Biceps Peak? Worst Exercises? Dips Truth? (Q&A)

[@garnme2694]

I would thank you Alex for opening my eyes to doing less is more, I was doing a huge amount of sets with high frequency and huge intensity and wasn't progressing but now as I am working on the skills and 1-2 sets of weighted pull-ups/dips I feel a lot stronger than ever.

[@iangraham-white5717]

If you do ever stall out on more moderate volume high intensity training don’t be afraid to add volume after exhausting intensity, adding volume worked for GVS and Natural Hypertrophy once they crossed over into a certain point of lifting

[@Han-nk3io]

Ian Barseagle also does that training skills first then do low volume weight training 2 sets weighted dips - pull ups + 2 sets of accessories.

[@franciscogutierrez3621]

Same man. I’ve progressed so much the past few months by doing pull ups everyday but at low reps

[@franciscogutierrez3621]

@@iangraham-white5717dude this is why it’s such a great nuanced topic. So GVS progresses with that but honestly is super nerfed for strength and that goes for even his big ass arms. But you have certain guys that you find who grow really well low volume high intensity. Even just different areas. Like for some trading like GVS in terms of his high volume/ high rpe training is good for my arms but for my chest and back it has always led me to being too sore and not being able to hit them on a frequent basis thus leading to less strength gains, most importantly hitting them about 1.5 times a week.

[@garnme2694]

@iangraham-white5717 yeah you are right, I do low to moderate intensity with high volume on my skill work cuz that's my main goal and after that, I do less weighted stuff to let my body recover before the next session.

[@danielvidalmialoviez5763]

I would love to see a video (or a series of videos) talking about full ROM strength standards and how they are affected by different tempo controls on the negatives, the use of pauses, etc. For example: it is not the same to do 225Ib for 2×10-12 on touch and go bench than on a 3-4s negative and 2s pause one. The same applies to lowbar squats vs. highbar tempo paused squats. Thank you for your content. You are so inspiring and knowledgeable!

[@moonmerchant7148]

Yes this needs to be a video. I've seen people who can rep 225 squats when they are divebombing it, but they struggle to do even 2-3 paused squats with a controlled negative and inevitably good morning the weight up. I would love to know if controlling the negative + adding pauses are superior for hypertrophy, mobility and joint health or not, when using full ROM of course.

[@KurokamiNajimi]

I’ve been thinking about the same thing lately. The gap between execution can be anywhere from 10-30% drops and the carry over is either instant if not very quickly obtained which is why it’s weird when ppl speak as if someone who cares about strength needs to spam the easier variation You could even go further and say it’s somewhat arbitrary to worry about peaking strength. If you can do OHP 160 for 12 you already know if you were to peak with that same execution you’d be able to reach 2 plates. So is it really worth it when warming up for a max effort takes more time and puts more stress on you? Maybe psychologically going I can do x lower number for 10 on a slow tempo long pause larsen press isn’t as appealing as saying I can bench 4 plates and most people aren’t gonna comprehend that it’s basically the same thing but it is

[@SeyaDiakite7]

Thank you for existing pal

[@AlexLeonidas]

Thank you for always supporting, Seya!

[@SeyaDiakite7]

@@AlexLeonidas you’re very welcome. Hope to see you in Montreal one day

[@janhedel96]

exactly, im someone who had extreme sternum pain. learning to have absolute control over the movement makes the pain go away. Multiple pauses, high reps will do wonders on probably all exercises

[@janhedel96]

and on top of that 30 reps is a very good standard o aim for before going weighted, even for heavier guys like me at 220, IT IS achievable

[@KurokamiNajimi]

Rings before weight

[@dixonvfitness1921]

Subscriber of 10 years here. Keep making content. You are my go to for fitness information and always be.

[@op-th1yx]

Fantastic content as always. I am always impressed with how informative and helpful you are as a content creator. Within 30 minutes of the video released, you’ve already answered so many people’s questions! KZbin fitness GOAT

[@18_wheeler]

8:23 we learned something new everyday. Only you rewatch and listen again to relatable message again and again from the same video

[@benbrownlifts]

21:39 100% agree with what you said about the Behind-the-neck Press. It's become my main heavy pressing movement on most of my push days. Especially the Seated Smith version

[@moonmerchant7148]

Behind the neck press supremacy.

[@TheGodLycan]

@@moonmerchant7148why?

[@moonmerchant7148]

@@TheGodLycanbecause it feels awesome

[@johnnyklebitz2802]

Goat exercise

[@oliviervo6889]

@@TheGodLycan OHP doesn't work the side delts as much and we tend to lean back, recruiting a bit more pecs. The stimulus you feel with Behind neck press is incredible.

[@setislive]

Good day when Alex uploads, Have a Merry Christmas Alex!!!

[@AlexLeonidas]

Have a Merry Christmas, set6965!!

[@ArM-wo6wd]

It would be super cool to see you do a full planche! I'm 6'1, 160lbs, nowhere near your strength level, but I can still hold a clean full planche for 5 seconds. If I can do it, then you'll be absolutely killing it in no time.

[@JackBegotti]

6'1 doing a full planche. Mate congrats you are a freaking beast!

[@arsven2131]

he trains leg

[@jimjones2287]

I call cap!

[@heheha47338]

No hate but 160 lbs is kinda small for 6'1 But hey bro you are still a beast

[@ArM-wo6wd]

@@heheha47338Thanks man. You're right, it is kinda small. That's why I recently started a clean bulk. Hopefully I can get to 175-180 in a year or so. I might lose the planche in the process but idc.

[@NeoArmstrongJetArmstrongCannon]

This video came as a blessing. Yesterday I was researching optimal rest times between sets, and everyone on KZbin only ever discusses too short rest times. But in my case, the opposite is true; my rest times are always up to 15-20 minutes between sets. People on KZbin always say that long rest times are bad, because they lead to long sessions (which I don't mind as I exercise at home), so I thought there's no real downside to resting for half an hour watching Coach Greg for me. But at the same time I've been on a plateau for no less than 3 months now, and only now I've realised that excessively long rest times might've contribubed to it.

[@liftingwizard3431]

nice trolling bruv

[@georgepetrou501]

​@@liftingwizard3431?

[@barbellbryce]

Hey Alex! I'd love if you gave us a breakdown of a full week of Conjugate training based off of your classic 4 day volume/intensity style split.

[@Alien-ii2zh]

Merry Christmas to all of you guys🎅. Thanks for answering my question, Alex.

[@jippmaster1436]

Thanks for answering my question Alex!

[@manavitoo]

You are a legend Alex. I got back into the gym 4 months ago and you are one of my main no BS fitness sources along with Dr. Mike

[@manspeej]

another way to reduce front delt activation in pressing is to not lock out at the very top, reduce the range of motion a tiny bit

[@Larzo-]

24:05 I think we all want what we isnt blessed with, Im 178 cm but I have quite long legs for my build and there is no way in hell I wouldnt want big legs, they actually Improved lately from hammering non squat movements like leg press and leg extensions, smith hack squats. I cant just do squats and Hinge and get good legs.

[@arthurlloyd5165]

First question was an interesting one. I for one am trying to get everything as big as possible before I worry about muscle size ratios for aesthetic purposes.

[@matthewblack9146]

You inspired me with your weighted calisthenics video years ago to get better at statics I’ve achieved a 225x5 weighted dip and a 180 chin up now Im really close to full planche I can’t wait to see you do a full planche

[@MarcoIsBig]

I do seated behind the neck presses on the smith machine, a great exercise to build huge shoulders.

[@faizanullah5646]

Speaking more facts than some physio’s Alex! Tissue capacity and load management explained beautifully.

[@tommi_natti]

So happy for your success Alex!

[@akhmadsaad2753]

Thanks for the valuable contribution Alex, you truly saved me so much time and helped fix many issues. I watched a lot of your videos and learned so much throughout the journey Thanks to you, I've been training my neck regularly, focusing on yolk development, introducing variations, focusing on the basics like pullups and dips, and it's been amazing so far as a natural late novice I'm aiming for 3 plate bench (got 2 plates max) and 2 plates standing OHP (got 1 plate max), only cause you showed it's very achievable for most natties Keep up the great work ♥

[@joshwilliams6517]

Christmas Q&A whaaaa thank you Alex!!!!!!!

[@roctotpal92]

Been watching you since 2015 and all I wanna say is you keep me going bro 🔥

[@oranges6675]

I love these classic q&as

[@panchovilla_]

I love to see what you have say about skills, and see your journey on that 🤝

[@The_Legend715]

Hey alex, out of the natties I know, you are the only one with impressive lower traps, a muscle that gets neglected while the upper traps get all the love, do you have any tips/advanced tips/exercise selection to share? Thank you for your work!

[@nolungs8652]

cuz hes the only one that can do proper form heavy pull ups

[@maximofernandez196]

Every single damn time I listen to alex talk about calisthenics telling that doing very high reps is great, I get even more and more excited over the idea of just doing dips and pull ups. Right now I can do 17 regular pull ups and want to get to at least 30 before "gaining" the right of going weighted. Sadly I don't know my ring dip max right now because my setup is kinda shit and I only do decline rto push ups. Thanks, Alex. Your videos are the ones that actually make me love more and more my first approach to exercise, which is calisthenics.

[@publicrestroom5075]

Thankyou bro for featuring me bro. I reallt appreciate u

[@ProphetFear]

I think the big differentiator between regular and wide pullups is that the wide grip lines you up in the scapular plane where the teres minor becomes much more exposed. Close grips and wide grips have the potential to hit all the same muscles but wide grips hit that better while extension lines up with the lower lats better.

[@richardcranium6187]

Great as always. Your content has helped me become a more well-rounded and impressive athlete that suffers less from injuries, so I greatly appreciate what you do. Much love, Merry Christmas and have a great 2024.

[@sotiristserepis8169]

Please make a behind the neck press tutorial/guide (technique, programming etc)

[@khurramrizvi528]

I also stopped behind the neck presses after watching AX.......even though I always felt they really worked the entire delt....been doing AD presses ever since and growing stronger on them....Will try them again though

[@angrygoldfish]

I've had a very different problem with weighted dips than sternum pain. The problem I have is in my left bicep oddly enough and front delts when lowering myself down on the first rep and only the first rep. I asked Hersovyac about this a couple of days and he fairly gave the advice of more warmups. The first rep feels so awkward and almost painful, but then every rep after that until failure feels great. It's like on dumbbell bench where the first rep feels harder than the last. I don't know how many bodyweight dips I can do. I got up to 16 I think during the pandemic two and a half years ago. I'm currently at 28.75kg for 6 reps at a much higher bodyweight. I really don't want to stop doing weighted dips because 20 reps bodyweight is going to destroy my joints. But maybe if I had held off on doing weighted dips I wouldn't have this 'activation' problem.

[@angrygoldfish]

@@kapoioBCS Happens for me on bench too, and ring push-ups. I'm relieved I'm not alone on this. It's kinda hard to research as it's so hard to describe.

[@RDS_Armwrestling]

Warm up with biceps curls of some type to get blood into the biceps and biceps tendons before subjecting them to deep dips.

[@angrygoldfish]

@@RDS_Armwrestling I do banded curls before as part of my normal warmup, but it's worth doing more. Thanks.

[@rae5425]

Question : This is a bit hypothetical but wouldn't high or moderate bodyweight exercises say, 10-30 rep ranges, build the most complete/well rounded physique (meaning no spider physique) with just pure compound exercises? Because if we go by the fact that the body uses the biggest muscle for the job, if you bench 3 sets of 5-8, and you hit failure at 8, that means the main muscle (pecs) in that exercise encroached upon failure at around rep 6, with the other muscles compensating for the weakening muscle until you hit the final rep. Meaning that the triceps and delts never reached the same amount of stimulus as when the pecs (biggest muscle) failed, the others cannot overcompensate due to the sheer weight on the bar to hit their own respective failure. But if we convert this to push ups, due to lighter load and having to reach 20 reps, if your pecs reached failure at rep 15, then your triceps and delts can overcompensate to the point where they become the primary mover, therefore, reaching their own failure as well, due to sufficient reps and a lighter relative load for each muscle.

[@ParvParashar]

Absolutely amazing video. Love the Q&As! Truly excellent work. Super helpful and informative as always. Thanks! 🙏

[@DCJayhawk57]

I used to get AC joint and deep upper chest/neck pain from doing dips, even body weight. I think it was stress on some of the deep upper rib cage and lower neck muscles like scalenes that caused the discomfort. There are a few ways I alleviated these issues and have been able to do weighted dips again in my late 30s after not doing them for close to 20 years. First, I do all my non-barbell chest exercises with a deep ass stretch. On incline bench, I take the dumbells as far past my torso as I can. I also did a lot of fly presses which really improved the ROM tolerance of my shoulders and soft tissue quality. After a year of RP style technique like this, I tried dips again and they felt good. Others cues: I have the handles as narrow as the equipment allows, I lean forward as far as possible to bias the chest, and I control the negative as much as possible with a slight pause at the bottom. Do not rely on the stretch reflex if they cause you discomfort! The amortization phase where you're changing directions is the most potentially injurious, especially on stretch biased movements, and that quick recoil is initiated by your tendons, not your muscles, with end range dictated by your joints. Control the movement! I think dips are a highly underrated exercise for UPPER chest. I hardly ever get sore in my lower pecs from them, but often get sore in the clavicular fibers. It's because of the narrower grip and travel of the humerus with a lot of controlled elbow tuck, it's like doing a really deep neutral grip incline press. Hope this helps!

[@mitimonn]

I would say "smartest bodybuilder on youtube" but that would not be right. You are not just a bodybuilder but an elite calisthenics athlete as well! Keep it up !

[@lukelun]

The sternum pain from dips disappeared when i started doing them more often and started "locking in" my shoulders. I thought moving my scapulas was good for better ROM, but in the end it would just hurt my sternum. Other than that, i also get sternum pain from standing chest flies, when i push forward tooo much and get a contraction.

[@Charliehortons]

Hey Alex, how would you correct uneven bench press? I found that recently when I perform barbell or dumbbell pressing of any angle, the left side tilts to the side a good amount more than the right, no matter what weight I use. With dumbbells I can get a much deeper stretch on my left side than on my right. I think it is to do with uneven shoulder blades. How would you correct this issue? Edit: I recorded a set from behind and realised this is happening due to my left elbow flaring more than my right. How do I fix this?

[@james19mcv]

dude maybe its because i had labrum surgery a couple years back, but i love dips and it sucks bc they can give me shoulder pains in the deep stretch. pisses me offfff. like that weighted dip at 7:30 looked scary lol.

[@zwakabarakat9317]

WOW, that last line was fire

[@liftsalot]

My new favorite chest exercise is assisted dips with a maximum lean. I put -26kg on it and achieve the same reps as bodyweight by just slowing down extremely at the bottom and getting a stretch, I couldn't reach bodyweight. The linear motion given by the foot pad adds to help in achieving it besides the less weight signaling the body that it's safer to reach that far. This exercise got me, a person who struggles greatly to bias chest in most movements, sore.

[@GillRapz]

Hey Alex! Lovin the videos. I had a question. So every time I take creatine, my hair sheds (genetics)& it grows back to normal when I quit for months. Can I still reach my complete natural muscle potential without it? I see my friends hop on it and “instantly” look ay fuller within a month and make faster gains and its disappointing at times that I’m at a disadvantage (unless I risk my hair LOL). Also, does doing 20 min cardio directly after each lifting session..impair gains?

[@AlexLeonidas]

I only started using creatine (consistently) in the last year and a half or so. You're focusing on the wrong things my bro, and I doubt creatine is the cause of your hair loss. Maybe consider minox or finasteride if you're concerned about this because this is an early sign that the Norwood reaper is coming for you. No 20 minutes isn't going to do jack sh*t to hurt your gains, I also do about that every day and in 2019 I ran way more than that (5-10km daily) for 6 months straight. Saw zero differences in strength or size, for upper and lower body.

[@GillRapz]

@@AlexLeonidas Thanks bro!! I haven’t used any supplements and have been just eating a whole foods unprocessed protein-rich diet + 8-10 hours sleep and the gains have been on par with the friends using preworkouts. For hair, I guess I will get it checked and look into those options! Ooh thats a relief haha! I’ve been doing ~20 minutes of Jump Rope on Rest Days from lifting. Thanks bro, I really appreciate the genuine response!!

[@ArmanSaunders]

Hey Alex, I would love to see an in depth burpee video in the new year! Looking to definitely add some more conditioning to my training! Keep it up brother

[@mastersironmantarmstrong7148]

Great q and a as always Alex. Always learning from you. I love how you seem to both experiment, observe, research and analyze any subject before you speak on it. Like your try to understand the whole subject inside and out. My favorite part of this q and a was what you had to say about behind the neck pressing. I think you mentioned them some months back and I started thinking about incorporating them. Now I am definitely going to incorporate them. I did a 400 lb bench as a natty before I graduated high school back in 1985. A few years later in 1987 I did a 445 pause raw in a Lakeland Florida powerlifting meet. However after high school I never did any direct shoulder training and when I began training more seriously in my 50s my shoulders were constantly tweaking and would hurt. I was listening to your interview with Bald Omni Man and you guys said something like you will find guys whose shoulders hurt do so because they are weak and when they start training them they stop hurting. That was when I began training my shoulders again even though I was now about 55. My shoulders don’t hurt much anymore ( I am almost 57 with years of heavy lifting under my belt) and although my overhead press is still relatively weak I am always making progress and my shoulders feeling better.

[@nickybjammin7629]

Cool! Thanks Alix! I’ve got to be careful my shoulder since I’ve added shoulder workouts and I’ve gotta lower that incline for my upper chest barbell workouts. I had a close call! I should be good hopefully on Christmas but I’m gonna wait until the next day and enjoy life for a minute. Merry Christmas/Happy Hannoka/Happy Holidays! ……and’a happy new year 🍾🎉

[@Jim-yk9zw]

7 Springs on rear delt pull apart is beasty! I can do a few sets of 12-15 on 4 springs so maybe I should try 5.

[@Ubermensch327]

Could you make a video on your 3-5 best (or favorite) exercises for hypertrophy for each muscle group?

[@auau670]

Merry Christmas, Alex, God bless you!

[@creepybrian1800]

Great video. Lots of good info. Will you make more videos in the future about chest expander exercises(form, workouts and more)? You already have made 2 very informative videos about them but it can probably be explored even more.

[@jakezaragoza6091]

Great Q&A Alex !Very motivating 💪🏽a lot of great questions and Answers!Happy Holidays!

[@oliviervo6889]

I've started behind the neck presses for a few weeks now and its by far the greatest shoulder building press out there, superior to OHP.

[@CruzCreative]

Bro still going strong!!

[@erickg667]

As a lower body bro, I can confirm that I am a jacked Teletubbie, with a TV in my belly instead of abs.

[@AlexLeonidas]

😂😂😂😂

[@maxschmidt9461]

the lower/upper body relation really got me. I actually agree, though I think, at leas on the clip from your show, some extra leg size would look bette rand that a slight X taper is a good thing, but the upper body needs to be at least as big. for me massive, strong legs and back are that matters most for my goals so I can't leave my legs behind, but luckily, after in my first year doin' hardly any leg training (except calves and some posterior chain) my upper body has caught up to where I have a classic V taper at the moment and goin' a bit more X while improving upper body size wil not only aid performance but also look good. I don't know why but even though I still hammer legs like always my chest and biceps blew up, both on really low volume(2-3 sets a week, just the last couple of weeks went up a set per session) and my delts did too, really giving that much more beefy look. maybe there was some hypertrophy in the making from months of higher volumes, than after a month of maintenance training on vacation coming back with ridiculous volume sensitivity allowed for groth to happen that was in the making long before, either that or I really was overdoing it before, which at 6-12 sets a week is unlikely

[@luckyblue4948]

Yo Alex I love your videos man. Your style of training really has inspired me. . I wanted to ask what to do about my knee pain. Whenever I squat deep, even non weighted, my knee pain flares up. I’ve Been trying to do sissy squats to combat it, but idk if it’s enough. Many thanks

[@andreluizfrg]

I'm not an expert but I tried the knee workouts from "kneeovertoesguy" and it did in fact work out. Try it out, it's simple, fast and make a huge difference for leg workouts.

[@EddyGojim]

this is how you recognize a true men : phone right pocket, wallet left pocket at 7:20 LOL

[@AlexLeonidas]

😂😂😂 Love this!!

[@matthewschoenborn4833]

I could never imagine wanting to shrink your shoulders just to make your biceps appear bigger lol

[@petier184]

my advice for people who wanna progress to weighted dips while doing 10 bw dips is to try the ring dips when I was able to do like 14 bw dips I got myself rings and started doing dips on them some time later I was surprised how easy "normal" dips became and I didn't have any problems although I used to do have sternum pain (I have also done dips in very stretched position with hands placed on the table and legs on the chair which I believe conditioned my sternum)

[@BenG-rd5wg]

You learned the Straddle Planche without even training for it!? Daaammmnn it, this is that extremely impressive, I‘m even more scared of your strength now! 😱😱😱 I‘ve been chasing this move for around 3 years 🥲🥲🥲. Could you please share some wisdom about your methodology to learn it? It would be a big honor for me 🙏🙏🙏

[@76mbp]

🫡🫡👉🏻👉🏻“ You gotta roast your own marshmallows..Even if you’re the only one at the camp fire “👈🏻👈🏻🫡🫡.…..🤘🏻🤘🏻…that’s a freaking awesome quote..

[@cglnarcissist5700]

For the dips 2.0 video please talk about Pullovers, they helped me alot and took out all the sternum pain

[@emanuel02s]

What do you think about a low volume and high frecuency aproach If you do 2 sets of biceps in workout but you have a 5x frecuency when you train full body 5 days a week, at the end of the week you did 10 sets of biceps that is not a low weekly volume And you can combine it with some kind of Mike Mentzer style of training You train full body with a low daily volume and with high intensity But you can train 5 or even 6 days per week And in the end, the weekly volume is high but the low daily volume allows you to train harder every sesion And you can even combine it with dup You can train one day with a intensity aproach and the next day with a volume aproach and then again an intensity day, etc What do you think about this kind of aproach? Is not a minimalistic style of training, cause the higher frecuency gives you space for doing more work

[@GamerPro735]

i used to be someone who got really bad sternum pain from dips. i used to be overweight and was weak. terrible bench as well. after doing a regressed version with bands and training in rep/set and RPE ranges that didnt cause high levels of pain and loosing weight i can do it pain free and since having the strength to do dips to where im using weight i have noticed i dont get anywhere near the amount of shoulder problems i used to which is great considering i do a lot of grappling. i have completely dropped bench pressing except for DB pressing for the weighted dips. and my shoulders have never been stronger.

[@TheBcoolGuy]

The things you're saying, about not squatting heavy anymore, about having "hit" your goals (as if it ever is finished), and not wanting really big legs mean that I'm going to surpass you one day. :D Being a giant (5'8 😎) helps too. ALL THE MUSCLES AS BIG AS POSSIBLE EVERYWHERE!!!

[@blackhammerftw1960]

Doing a lot of incline chest flys and squeezing when I brought them together and stretching my thoracic spine helped a lot with shoulder and sternum pain on dips for me. Lot of peoples ego doesn’t even let them learn how to do a dip right before they add weight

[@AarnavJakatdar]

Hey Alex, I am 17 and really like working out. I don't go to the gym only do calisthenics. I have seen really good progress in the past year and a half without any supplements. However all my friends keep recommending me creatine. My question is: is it necessary to get supplements for further progress or should I continue with what I am doing.

[@aravindthiagarajans6281]

Just continue what you're doing bro. Your progress cannot increase "significantly" due to a specific supplement(creatine mono/whey/preworkouts/bcaas,etc.), just focus on your caloric surplus , sleep , life stress management and of course the most important - training. Supplements are like the cherry on top. If you're messing the whole cake it's not the way to go. P.S : I'm not saying you should not take supps, you can if you want to, but just don't think that's the only thing making you progress, it's going to be your training,food and recovery. Basically not 'necessary'

[@zunigagabriel7222]

Hi Alex, quick question: could you give us your view on how to implement the "forgotten muscles" (Neck/Forearms/Calves/Abs) in a session, especially full-body without the session being too long. Thank you very much for the work you do 👍

[@ZA-ey4dl]

Merry Christmas and a Happy New Year Alex

[@Bialyx7138]

Hey Alex, thanks for all good valuable information you put out consistently. My question is how do you rate your bone structure for bodybuilding? Is it elite in your case? My second question is what is your hips measurement (around the widest part of the glutes)?

[@mr.potatohead6138]

Merry Christmas Alex

[@enzosalinas6487]

incredible video, agree with the one arm pull up part..

[@charliebartlett5768]

I get sternum pain from bodyweight dips no matter the form I use. I never feel it for the first few dip sessions. But over time the pain gets stronger and stronger.

[@funniejooniejoun3913]

I started doing btn presses after e Watching alec enkiri went from 135 x 7 to 14 reps in a month and my shoulder feels amazing

[@justasquatspecialist]

- how many questions are asking for advice VS permission on whether xyz is good? - how long does it take for you/others to hit all time PR’s on de-trained movement variations? - your favourite way to teach atg squatting and bracing? - your rate of rep drop-off set to set informing volume decisions?

[@SerratusAnterior]

For sternum pain, increasing thoracic rotation ROM helped me the most

[@kevlar.85]

Love your insightful content, Alex. Question: Do you/will you still do Muscle-ups? If not, why not? Your MU video was phenomenal.

[@ZedHez]

Hey Alex I've been watching your videos for a few months now (especially the older stuff on bulking) and you've convinced me to bulk. I was 250 pounds a year ago, and I managed to cut down to a low of 148. I have bulked back up to 175 over the last months, and I just wanted to ask: what are some signs that you've noticed of a good bulk?

[@realbenmaynard6019]

I know this is several days after you posted, but I would love to see you and fitness FAQ do another interview together just talking calisthenics for a couple hours. We need more of that calisthenics talk bro 🙏

[@AnthonyVenmans]

*Alex, merry Christmas!* My question: how to start doing Reverse Bench? Unracking the weight is extremely difficult IMO. How to fix that? Also, does a closer grip/shoulder width using Reverse grip hit the triceps even more _instead of wider grip?_

[@DariusPaveliu]

QUESTION: Do you track your calories bulking? Do you have any useful tips for bulking overall? Thanks for the video and the massive help youve brought to the community Alex!

[@markreilly3089]

Hey alex, can you do a video on programing 3 days a week for bodybuilding aesthetics? please look forward to your take on it. love your physique!

[@sarkozibalazs]

Happy New Year nate...💪💪🌈❤️🥂🍾🎆🙂

[@MRBAKLAVA01]

QUESTION:Alex, im having major squat problems, i consider myself pretty strong (6'1, 205lbs bw, 330lb bench, 500lb deadlift) but my squat is seriously lagging. I have big legs(26 inches) and can zercher 400+lbs and belt squat 315 for 10+ reps but my straight bar squat is only around 360lb and i feel like extremely uncomfortable in a backsquat(low bar and hight bar). I do have quite long femurs and suspect it could be a serious issue with my build considering in almost every other test of leg strength i am able to perform well. All help is appreciated

[@MRBAKLAVA01]

It may be worth mentioning that i only have around 2 years of training in the gym and so its not a terrible squat for that amount of training although i have just seen mich better progress on all other lifts

[@thydog]

Hey Alex. I'm a novice. Former Athelete. Lifting 4x/wk while cutting for 4 months while gaining strength on SBD. 126lbs, 5'4, 15% bf now no stall on LP yet. SBD 1RM based on 5RM. (265/135/330). Raw, beltless, sumo, high bar. The National Men's Junior record for 115lb in my country is (310/190/355). 130lbs record - (390/225/485) & 145lbs record - (465/325/475). I'll be turning 24 in June, 2026, I want to break a National Record. What should I do after LP ceases. Strength is priority right now.

[@Zio_xm]

Hey Alex, what's your approach to straight arm training? For calisthenics skills like planche, front lever etc.

[@stormistorm3889]

Hey Alex, is it a good idea to do strength and hypertrophy in the same week (e.g. hypertrophy Mon-Wed, strength Thu-Sat) and if so, which would be best to do first (if Sunday is a rest day)? Loving the information you're sharing, you're a big inspiration to me!

[@raducanupavel4094]

Hi Alex, I train full body twice a week and I do 3 presses in one session: a horizontal press, an incline press and an overhead press, I'm concerned that my front delts will be too overdeveloped compared to my side and rear delts, I don't want to exclude horizontal presses or incline presses from my programm and OHP is my primary shoulder mass builder, what can I do? Thanks

[@josezamora3365]

What are your goals for 2024 and the next years? Thank you for all your knowledge, loving your videos

[@He-ManlyPursuits]

Well this was really good information I'm happy I found my way back to this channel I used to watch dish channel like 6 years ago.. I'm definitely going to put his advice to good use now that I'm trying to get back in shape. Wish me luck.. I'm 207 lb at 5.5 height and 33 years of age probably 30% body fat. I'm trying to get to 170 lb hopefully that will be 15% body fat

[@markstreich2709]

Thank you Alex! Dips were progressing fast into 3x13x45lb @ 190 body weight. Then the sternum pain crept in…going to go back and build up high rep body weight and add pullovers back in.

[@Anton10895]

If my goal is to get a bigger bench press and I train upper body 2 times a week, should I do normal bench on both days or normal bench on one day and close grip the other?

[@archlifts947]

Question here should I consider 75 degree ohps (like the AD press) with a slight arch as chest volume or delt volume or both? I was thinking of using them as a secondary press for my pecks and front delts likea hybrid lift with 2 primary movers.

[@calisthenicsdiscipline372]

My 2024 goal is 50 kg weighted pull up for one rep max currently doing 15 for 6 reps

[@saido3278]

man once you get 18 inch biceps you will have the most perfect physique I swear

[@sheetmusicpianofied8153]

Alex,what are your views on Pavel and kettlebells?

[@dividendmaverick]

Behind the back is the way to go if your shoulders can handle it if they cant they probably just aren't strong enough. Feet out in smith sitting on floor and pressing with one arm is another nice variation core work and lats on stability.

[@ChefRachman]

For home workouts, what's the best way to hit abductors and adductors if you don't have access to a good girl/bad girl machine? Is this replacement sufficient?