Build MORE Triceps From Pushdowns!

[@BasementBodybuilding]

Giving incline pushdowns the love they need, especially for the stronger guys out there!

[@AlexLeonidas]

I can see it becoming a stable in the noble natty community, everyone seems to love the inverted resistance profile!

[@WiecznieNieNasycony]

@@AlexLeonidas incline pushdowns with bench very good)

[@EdwinLied]

You the reason why I started to do them they’ve been a gem in my workout routine

[@josephbecker7570]

Same as @edwinlied. Started doing them cuz of your vids. Great exercise for my home gym pulley system.

[@ajithsidhu7183]

​@@AlexLeonidasmind of you do a video on how to progame weighted chin ups and push ups

[@SUPER8ALTERN8]

That counterbalance idea with the dip belt is a game changer. Always learn something valuable from your videos, you are a cut above the rest these days, concise good quality information that doesn't pretend to be anything else.

[@AlexLeonidas]

I appreciate that brother, I stick to making true informative content that actually makes a difference and I'm in the trenches just like everyone here! With the dip belt, you'll be shocked at how much heavier you can go without being limited by stability.

[@ido_levy]

So is the idea to just load up weight on the dip belt while you do the pushdowns? I feel like I'm stupid and that my brain just doesn't understand the idea fully

[@horseblinderson4747]

The idea is that eventually you'll exhaust your natural capacity to pull down because the load either excedes your mass or you simply get destabilize by the load pulling you back up. My school of thought on it is that this approach while necessary for other reasons to people who Max out the equipments potential, it would help someone that isn't even mid-elite on an even greater assistance curve. Weighing more for someone who's just starting and wearing a belt will give them a good core to floor reminder and reference, once they have the core locked in as well as the assistance of added weight pushing them down to the floor there's no where for that load to go but exactly where you want to isolate it, into your long head. Take all the floppy sloopy out of your movement.

[@mgtowphilippines8164]

Do you wear a dip belt when doing pushdown? Since if you go up in weight it might carry your whole body

[@SUPER8ALTERN8]

@@mgtowphilippines8164 yeah its just a way to weight yourself down and become more stable, its just a nice little tip but not essential!

[@julianramirez4713]

I feel like u take a scoop of pre work out before recording a video. I love the energy you have. You sound so excited to talk about everything it makes me stoked to go to the gym and try this shit out

[@Stephentraininglog]

This principle is universally applicable: any movement in one’s program should be accompanied with lofty goals for future progression. If it’s worth doing, it’s worth striving for excellence, even if it’s a cable exercise, a dumbbell lateral, or a machine. Any time I find a movement that fits me well, I try to assign some goals that intimidate me, yet are feasible.

[@oscarswider]

3:06 the primary practical benefit to 2:1 and 4:1 pulley ratios is that the weight travels a lower distance on the stack in relation the the cable, meaning that you can get further from the stack without running out of room. Good for things like chest flys, annoying for doing weight math when you don't know about ratios and also if you need to add fractional plates on if they're not built in.

[@AlexLeonidas]

Good to know, didn't even consider the weight traveling distance. Thanks for sharing!

[@wotanjugend974]

the 2:1 ratio is mostly to be able to adjust the height of the pulley obviously, because the cable is basically a loop going from the adjustable thing around the weight stack to the top of the machine and then out to the handle it can stay the same length regardless of where you are pulling from.

[@Tazy50]

LMAOOOO the Ryan Humiston made me laugh out loud in public

[@AlexLeonidas]

Awesome 😂😂😂😂

[@aidenkamph]

same LMAO

[@trainwithtaku]

That tip regarding cable ratios was golden 🙌🏾 Having objective standards/targets gives more incentive to take the lift more seriously. Having direction breeds discipline. 💪🏾

[@Jordanj229]

Agree 100% on the incline push downs. I saw you in some B roll with them a few weeks ago. So for fun, I added them to my brand new meso last week for the first time, and the strength curve is perfect. Made my triceps pumped like no other. I have a similar spreader bar and it worked beautifully. Cannot recommend this exercise enough.

[@AlexLeonidas]

Wonderful, I love that you've also included the legendary spreader bar into the mix. The lengthened strength curve hits so right on these pushdowns.

[@jatt4784]

Where do I buy that spreader bar? Been doing one arm Rope Pushdowns for long head & imbalances.

[@jumpbodyfitnessjbf870]

The dipping belt it’s the best advice i ever heard. Thx alex you are a ture legend and god bless you ❤️

[@michaelceravolo6]

The quality and information in this video is unmatched!!

[@Antonio_Serdar]

Built 18.5 inch arms with pushdowns, repping 12-15 reps with 140-145 lbs (machine with one cable). Bw is around 240 lbs right now and arms are a genetic strong point for me, so I believe 50% of BW is spot on.

[@AlexLeonidas]

Looks like the standard is DIRECTLY spot on!! You're a true beast btw, damn 🔥🔥🔥🔥 One cable doing 140-145 is PSYCHOTIC level strength, I imagine most enhanced bodybuilders would struggle with that.

[@Antonio_Serdar]

@@AlexLeonidas Thanks man, it should be said that triceps are by far my strongest muscle relatively speaking.

[@brendonbowman5815]

@@Antonio_Serdarwhich handle the v bar or rope?

[@Antonio_Serdar]

@@brendonbowman5815 I thought it was obvious that it was v-handle, would never go so high (nor could I probably) on ropes.

[@AbuAbdullahAlHanbali]

@@Antonio_SerdarI think ropes are too limiting (except for double rope) the stability is just not it compared to the bars

[@Adamsfamily1990]

The counterbalance idea is really good. I am 92kg and I am doing 55kg for 12. It's tougher to keep myself in position than doing the exercise itself.

[@nmanisbig]

Love pushdowns, been doing them single arm recently and the pump and DOMS is crazy

[@AlexLeonidas]

Those are awesome since you don't have to go as heavy and they feel awesome on the elbows.

[@nmanisbig]

@@AlexLeonidas For sure the stacks at my gyms aren't that heavy so it's a good way to get more out of less weight

[@johnmorrison7205]

Wow I've never heard of incline push downs but after your explanation and testing it out myself, your claim that they load the triceps in a similar fashion to overhead extensions is on point. I had to cut overhead extensions because they would aggravate my shoulder when doing them for higher volumes (10+ sets a week) so it's nice to know there an alternative. Thanks for the tip alex!

[@alphasyncz1051]

Would this mean you can completely substitute overhead movements with incline push downs as a primary long head mass gainer?

[@cumquat8320]

​@@alphasyncz1051yes

[@PhantomWowfull]

Guy so strong he would fly up to the sky if he wasnt wearing a dip belt while doing push downs, what a legend!

[@pskproplaysminecraft1515]

Absolutely agree with everything in this video. A year ago I ran an old school programme by Jon meadows and I was doing v-bar push downs 2-3x per week in different rep ranges. I liked it so much I repeated that programme twice and more than anything I absolutely couldn’t believe the growth in my triceps. But what really surprised was that it was my fucking long head that blew up more than anything.

[@isaksines5611]

Could I ask what the program was called?

[@wtfhahahaha]

@@isaksines5611 just replying so I can get updates, I wanna know too

[@darknova3591]

We’re you doing stretch mediated or strict pushdowns?

[@pskproplaysminecraft1515]

@@isaksines5611 creeping death (the first one)

[@pskproplaysminecraft1515]

@@darknova3591 Jon had me rotate the variations so I was doing all sorts

[@mra7362]

wow your standards works👍 i have 15.7 inch arms and i do 45% of my body weight (8-12reps) keep up the amazing content & much love from saudi arabia

[@AlexLeonidas]

Very cool bro, seeing a lot of other comments reporting similar accuracy! Much love from Canada

[@the.natural.guy.]

What a video! Damn, I love your passion, bro. Noble natty crew has the best content. I really feel like we're the 1%. Big love from Australia

[@AlexLeonidas]

Much love brother, we definitely make the most relatable content!

[@gp2656]

Just in time for my arm day. Thank you Alex

[@redcat608]

Damn, yo. This video really changed my mind on push downs.

[@ty8847]

Shots fired at Ryan Humiston🤣🤣😭😭😭

[@hasankumar089]

Alex Can you do one for biceps. Btw your communication to your viewers is so different from other youtubers which makes us more attentive to your videos

[@n7cb3e597]

The wealth of knowledge you have continues to impress me, might give the incline pushdown’s a go

[@davidwang570]

Hellll yeah Alex! Just want to say thanks for all the content! 👊

[@tommi_natti]

Alex going hard in the paint with the upload schedule 👀👌🫡

[@orgeljonny4369]

Due to some life changes I wasn’t able to go to a gym. So I trained at home and did a lot of ring dips, banded triceps Pushdowns cluster sets/ drops sets and then bodyweight extensions. I made good gains and will integrate these lessons when I can hit the gym again

[@joshstueber1828]

I’ve always found trying to get a stable elbow right next to the lower lat and during my negative bicep curling the weight and squeezing the bicep for a full stretch

[@zeroman155]

I enjoy triceps cable pushdowns. ❤

[@AlexLeonidas]

Cable pushdowns are KING!

[@bobafittness1346]

Perfect timing. Will try them today on my workout

[@jackscully7986]

More pulleys/cables also increases the length of the cable and you can pull the cable longer before the weight stack hits the top of the machine

[@AlexLeonidas]

True bro, I honestly didn't think about that!

[@matejmrkvicka9273]

Amazing work my man, I am excited to see new video from you 💥

[@KhaosEntertainment]

Thanks man will be working that into my workouts ❤ great info.

[@davids7620]

Great video. In addition To your push down tips, Dips with chains have really given new life to my tricep gainz. All really excellent and solid content. Can't believe I am saying that on KZbin LOL.

[@xNickTheBrickx]

Absolutely brilliant analysis- i am sure the incline triceps press will be my new favorite as soon as my rep blackwing bench arrives. Skull crushers and overhead extensions always seem to cause more elbow pain in me and most other people. The pressdown is the way to go and it seems like you may have just discovered the best version of it.

[@simonpeters5977]

The amount of pulleys increase how far you can pull the cable. You wouldn't be able to do cable flys at a lat pulldown station, because the weight would hit the top. One pulley reduces the weight by half, but doubles the output distance.

[@SaturnReturns]

Genius, never thought of putting on a dip belt.

[@SamC_182]

Yes how many cables in the pulley system matters, I'm surprised how many people I have seen train for years have never understood this or known about it

[@Professor5180]

I love these cornerstone staple exercises that are brought to the world in an awesome in-depth explanation video. I have already added pendulum sissy squats now I'm going to incorporate this exercise for my triceps to round out my routine some more.

[@AbuAbdullahAlHanbali]

Needed this video for sure, I love Pushdowns.

[@AlexLeonidas]

The more good pushdowns, the better! Cheers 🦾

[@TheAvgJay]

Standard checks out. Just cracked the 16 inch arms measurement and I can rep 50% of my bodyweight on single cable.

[@AlexLeonidas]

Crazy man and grats on 16 inches!

[@mr.milkstash4323]

The reason for multiple pulleys on cable machines is that 4:1 machines offer a longer cable to work with

[@AlexLeonidas]

True that

[@mr.milkstash4323]

@@AlexLeonidas Nice gains BTW

[@austinlittke5580]

Love u Alex, dont ever leave us bro!

[@aborigine777]

Your kateral triceps and rear delts are sending a strong message 💰🏆🦍🤣🦏🤣💯🍌🧡💪⭐✨✌️💣🚒🔥👑☕

[@adriaanmorosan]

Pushdowns for me have always been the go to, maxed out the stack for reps of 12 reps for 3 sets and my triceps are are literally 3 thirds of my arm atm😂 With that said, variety is of course key and I suggest people do a variety of tricep exercises .. just saying.. love these😬

[@apeinto5637]

So you dont have any biceps?

[@darknova3591]

@@apeinto5637that was the joke

[@adriaanmorosan]

@@apeinto5637 I was joking lad, basically saying my triceps are really over powering😬

[@BenjieMoggs]

Bet you only have 14 inch arms 😂

[@adriaanmorosan]

@@BenjieMoggs 17.5 inch checking in 👌🏼

[@AdnanCucak]

Mate, I have one of these cable machines and I have always struggled with the angle. I NEVER thought to use my bench! Thanks!!

[@othonielmolina]

Yup, dual cable push downs or any 40 degree push downs may give you better tricep gains but let’s all be honest, being able to push down the whole stack with a bar as an intermediate is fun af. 😅

[@bladestrike8045]

My favorite way to do them is too take the long chain used for the dip belt, connect the middle ring to the stack and attach two handles to its ends. It's about as long as if you were using two ropes for pushdowns, the pronated grip feels much better and it's easier to "split" the chain down the middle and go outside your body, sick squeeze.

[@DROPIt7]

Nice idea! I've been doing them with a karate belt instead of two long ropes, but also with a neutral grip. I will try your pronated version, since I'm looking for variations and don't like fixed bars or short ropes because they hurt my ellbows.

[@Mortalkindofman]

Damn the dip belt is a great idea!

[@eyelovepain-]

I have built some pretty decent arms. If I should say so myself. I am 174-176lbs (79-80kg) My arms are 17,7inch (45cm) without a pump (18,5) 47cm with a pump.. And I have achieved my arms mostly by volume and training to failure. I have never lifted the kind of heavy weights (over 50% of my body weight). that you are talking about. I just never found It necessary for growing my arms.. But I will definitely be trying to implement this kind of heavy lifting (above 50%) to try and break through the plateau my arms have been stuck at for a long time now. Tank you for all the great content!

[@Lb-ri5wr]

awesome, im gonna try that incline bench variation where you face away from the stack, never tried that

[@AlexLeonidas]

Makes all the difference bro, trust!

[@nomercy8989]

This has been is my main triceps exercise for the last year. I've been pushing it hard and am doing 50 KG at the moment for 20 reps.

[@user-he4ef9br7z]

Pushdowns are just for warming up the elbow, they never produce as much stimulus as skull crushers. Just counting cables isn't enough, attachments have different weights, machines have different levels of friction. Bars and plates have standard weights. For a big guy like me it's easy to pushdown the entire rack. Bars can be loaded indefinitely. No matter how much I groan scream while doing hard pushdowns, they never produce as much soreness as an average set of skull crushers. Of course progressively overload pushdowns, go to failure treat them seriously but they will never replace or be at par with skull crushers or close grip benches. They're either a finisher or a warmup.

[@javierlopxz]

Solid info, looking forward to implementing this, thanks Alex

[@paulshortall6734]

That explains why the single cable at the end weighs so much more than the pair inside 😅

[@RoidfreeSenior]

Good tip on counting cables

[@arshakpetrosyan09]

That incline bench setup is exactly how I've been doing pullovers lately and it makes the squeeze insane. Glad to see more people using it!

[@juanmedrano2041]

Mind blown with the dip belt trick. I wish I knew this sooner fml. I'm going back to heavy pushdowns with this in mind.

[@TaoLix_]

Your videos are awesome, bro !! Thanks !!!

[@StephColbertsonStrength]

I feel like the 2:1 cables are smoother in general. Im excited to test em out next session with exactly half weight and go between them.

[@amkool6135]

Strength standards for isolation exercises are crucial

[@HalfAryanHunterGatherer]

Yep. Cant always go off of rpe or else you will never know when you are making progress, or at least you will never strive for it

[@AlexLeonidas]

That, or enter torso dominant land!

[@abicepcurl8045]

Loving the background

[@ak.8161]

When will you release the calisthenics program?

[@dankiusarmwrestlingTaranBroad]

Our double cable pulley is label as double pulley. When 100kg of weights are one its labelled as 50kg. I've even tested with a luggage scale

[@Alex-mq6qi]

My arms are so short that my close grip bench is pretty much the same as my regular bench so this video is great specially with the strength standards 👌

[@DUA1SH0CK]

Lucky my close grip bench is 80 pounds weaker than my regular lol

[@Alex-mq6qi]

@@DUA1SH0CK yeah lucky indeed, I have to rely on the peck deck to grow my chest, and given all that plus the fragility of my shoulder joints it's no wonder the chest is my weakest body part 😂

[@thenotsoswoleguy]

Fucking same boat too ​@@Alex-mq6qi

[@TomEssTrainz]

Recently started doing V-bar pushdowns and god damn they tear my triceps to pieces. I skipped them for years because i thought it was 'to basic of an exercise' and used other more 'optimal' variations, big mistake on my behalf. I load it as heavy as possible then go for 8-10 reps (decent form, no crazy swinging or cheating) and treat the form like a JM press, so a mix between strict a pushdown and a press. After every set my WHOLE tricep is stimulated and pumped, seriously regret not doing this lift sooner. Solid advice about anchoring yourself down, i'm approaching 50% bodyweight mark and can feel myself getting lifted off the floor so your weight belt advice just saved me some brainpower lol.

[@Theone.fitness]

12:17 😂😂

[@Marko-ij4vy]

Thoughts on having one day focused on overhead extensions and one day focused on pushdowns? Would still do both on both days but one day would start with pushdown and other day with extension.

[@AlexLeonidas]

I would ALWAYS do pushdowns on both days. For extensions, 1-2x a week. Can either skip, double down (best for cable/db extensions) or replace for a different variation or even JM Press. Personally, this is how I do it Push 1: V-Bar Pushdown, Decline DB Extension Push 2: Sideways Extension/Dual Rope Pushdown, JM Press

[@atsilverine]

Pure gold, Alex!

[@youtuberdisguiser6075]

multi cable pushdowns also changes acclerations, you can move weights and arms quicker / higher speed eccentrics.

[@leevickers5747]

finally now im in a gym I have then chance to do the rope push down and the overhead tricep extension. I go to failure on these exercises I bet so many people just choose a light weight and go through the motions on arm exercises.

[@siroinkscr9215]

Do 100-300 Reps of Pushdowns every Workout Do multiple Sets and each Set should have 20-50 Reps. The weight should be around %30 of your 1 Rep Max Using Bands for Tricep Pushdown is a Great Finisher and Helps Strengthen the Elbow to Prevent Injuries. Potentiation (from Matt Whennings): - Do 100 Reps of Banded Tricep Pushdown Before Bench Press - Middle of Workout do 100 Reps of Cable Push Downs and then a Normal Exercise of Pushdowns - Then at the End of your Workout do 100 Reps of Banded Pushdowns Do this at Least Twice a Week Leonidas Potentiation Method: - Do High Reps of Pushdowns to Momentarily Failure with Partials Maximum 2 Sets of this. [He probably means 100 Reps including the Partials] -Banded Pushdowns 15-30 Reps to Failure -Reverse Facing Incline Pushdowns with a V formation when Pulling such as a Cable is Best for the Triceps.

[@soots-stayingoutofthespotl5495]

What about Overhead Pushdowns, facing away from the pulley and pulling down from high while leaning forward at a steep angle? I find that I'm reaching a maximum weight now versus my bodyweight, so it's hard to get the movement started, even if I pull the bar/ rope down in front of my torso before attempting the lean/ step forward, plus the pulley drags the weight back too strongly. What's the answer, as the only option would seem to be lighten the load and go for higher-reps sets now, but I'm already doing relatively high-rep sets? I'm struggling to progress on these, but not on normal facing-the-pulley Tricep Pushdowns. BTW, if anyone else is doing the Overhead Pushdown as desribed (not extensions, pulling up behind the head), what's your 1RM compared to that of your Tricep Pushdown?

[@americantrash593]

Pushdowns are my favorite tricep exercise. They feel great on my elbows.

[@nmnate]

I haven't been doing a ton of pushdowns recently, but I did a couple sets with the long ropes after doing some overhead rope extensions yesterday... Ended up with a psychotic pump. The stretched positions feel really good when you've got a pump. I also like doing JM presses near the end of workouts for the same reason, it feels like you get a better triceps stretch (especially with a biceps pump). Will definitely drag an adjustable bench over to the stacks at some point. V-bar incline triceps pressdowns sound like they're a fantastic option. 💪

[@domepiece11]

I do face-away, incline, cable overhead extensions. Looks very similar, the only change is where the elbows are fixed.

[@Bluextra.]

Maxing the cable stack with one arm for pushdows is my goal. Is a light stack (25 real kg) but then i want to use the pulldown machine for pushdows hehe

[@AlexLeonidas]

Using the lat pulldown machine for pushdowns is GOATED! As long as the gym isn't packed, it's 1:1 just like my home setup.

[@hugbeans]

guru Alex

[@markgoss9150]

Thank you for explaining the pulleys!!! Ive been saying this for years and no one believed me 😂

[@AlexLeonidas]

Most gyms bros aren't thinkers, you were the sane one all along 😂

[@markgoss9150]

@@AlexLeonidas we have a commercial gym called pure gym where all the machines have caterpillar pulleys at least 4 the pec fly goes up to 137kg but feels about 30kg

[@remstesthd6784]

I agree pushdowns are enough for triceps with intensity i do load 90kg max machine for 12+ reps When i had elbow tendonidis i could only do pushdowns very light 20-30 reps to failure for months and i noticed my triceps kept growing this way For longhead part i like to do overhead triceps extension with rope 3-4 sets

[@SeyaDiakite7]

The pushdowns was what I focused on the most last week. ;)

[@budgetlifter]

Kind of off topic for this video, but long time follower here (probably been following this channel for like 5 years). After a long time thinking about it, i actually got myself Naturally Enhanced and i gotte say it's worth every penny like such condensed amounts of information with every training aspect layed out is amazing and even if one were to only apply some of the concepts from it into their own training, i would say it was absolutely worth every penny. That being said, i have the issue that i am over 6 foot and i need to hit quads harder and can't get away with biasing posterior chain for the enhanced look because of my long *ss legs. So could i run the naturally enchanced system but with more of a quad bias for lower body ? (obviously still doing rack pulls for yolk and all that). So more Front Squats, maybe high bar back squats or stuff like platz squats or high rep sissy squats on volume days? Thank you for bringing such value to fitness youtube and thanks for all the amazing content over the years man.

[@Bargawd]

@7:52 When your gym crush walks in and she wearing them tights with the seam up the crack

[@brendanwaldon2117]

Man I love this exercise.

[@DuckSau2e]

just on the ad b4 the vid starts. i know this gonna be sn legendary vid

[@AlbertoBiondini-g6m]

Tricep push downs, close grip bench press, dips snd french press witha an ez bar I a all I need to built my triceps in that oreder, twice or three times per week.

[@HalfAryanHunterGatherer]

Thrice a week is probably too high volume, depending on how many sets you do each time for each exercise. If you're able to recover from it then you're not going hard enough, especially if you do all of these exercises you named every time you hit triceps

[@magnus6231]

Excellent content !

[@AlexLeonidas]

Thank you, Magnus! Working very hard on these videos.

[@unsb_maze6098]

Yoo 2:30 you mention to multiply weight on stack by pulleys, I think it would make more sense to say divide it by pulleys . Unless I misunderstood

[@AlexLeonidas]

Yooo you're right, my bad!

[@mahdimansourian6802]

man ,your forearms look awesome,can you plz tell us your forearm size?

[@dailyhacks4634]

Hanving longer arns never felt triceps in different tricep exercises . Formsome reason i did triceps on a lat pulldown machine facing away form the machine and boom it way the best tricep workout i had ever !!

[@hv4654]

Overhead tricep extension has been shown to be more effective for hypertrophy as the triceps is stretched out more.

[@penumbrium]

theyre more rough on the elbows tho

[@dlg78]

True, but you can't move the same amount of weight..

[@hv4654]

@dlg78 weight is irrelevant

[@nmanisbig]

@@penumbrium yeah that's true, I do normal pushdowns first for this reason so I can go lighter overhead

[@BrofUJu]

Range of motion feels awful with the small cable though, elbows really start to flare. If you've got a longer cable, awesome

[@zapp2123]

nice tips and video. thanks

[@nunchukGun]

I noticed the cable machine at my gym was way lighter than it said but I didn't know about the cable multiplier. They were boosting my ego making me think I could face pull 120 pounds 🤣

[@geo525252]

I like using the pad platform on the assist pullup and dip machine. Real burn on the triceps and chest. Only issue might be height. If you're shorter it probably wouldn't work too well.

[@HalfAryanHunterGatherer]

At 6:27 i heard "then you're only from the south" and it would make sense too lol cause they get heavy over there

[@AlexLeonidas]

Lol would've been so random to say but I hear ya

[@loovlehcuppatea2830]

I like imagining being frozen in ice apart from my arms, pushing down a see saw with a boulder on the other side that gets launched behind me and bonks minimalists on the head

[@doctordeath2551]

Do you compete and specialize in any lifts or do you lift for all round strength? Cause I lift for fun and all round strength, but lately my body been feeling sluggish, my strength decreased( I don’t think it did) and I been getting fatigued (this is what cause me to lose my strength) quicker. I took a week off from training and I’m doing the same volume but with an increase in weight. So, should I drop the weight or push through and keep doing what I’m doing? Disclaimer: I just increase my max %s. If my max is 310 after 4 weeks(I don’t max out) I would use 315 as my next max %s(working sets 1-4 weeks would be between 75%-80 %-85% of max) for 3 sets of 4-8.

[@ShaqWorksOut]

Literally today I was thinking"I hope Alex drops another pushdown video". W timing. Never knew about that cable ratio!! So at 00:28 the pulley shown would be half the weight done? And if there was one cable it would be the exact weight?

[@AlexLeonidas]

Correct my bro!

[@insomniacsupremacy]

Yo Alex, what’s your skincare routine? You look really healthy

[@AlexLeonidas]

Mostly a whole food plant based diet. Health and skin come form the inside first!

[@Hello-iq5ux]

Looking fucking jacked man!

[@AlexLeonidas]

Thanks man! Working hard on this bulk.

[@TheBcoolGuy]

Yesterday I did 14 sets of triceps at RPE 7-8 or even higher. Then I realised what I just did. Right now, I do not need to train MORE triceps. 😳