Calisthenics Gains, Lost Muscle, Carryover (Q&A)

[@kevinwicklund9593]

Training for life. That’s the passion and culture I respect about your channel. Right on man.

[@ACA_88]

Thoughts on RPE vs going harder than last time? I see the 2 Jeffs and Greg the doc talking about this. Interested on your take.

[@cristin6202]

Yea I'd definitely would like to see his take on that.

[@joshwilliams6517]

This has always bothered me as well

[@MrTas44]

These aren’t mutually exclusive

[@jeffriggins9106]

Sounds like a great way to not hit reps or add plates imo.

[@joshwilliams6517]

Jeff Riggins RPE is effective tho

[@soprano3612]

We're in this for life. I wanna be that old dude that has people surprised by how much weight I got on the bar

[@zaidalsekri1449]

Hell yeahhh

[@maxbabineauxxx]

exactly why we needa prioritize longevity

[@tvhead7074]

I wanna be that old dude doing unilateral calisthenics/weighted calisthenics and using rings for my workouts Edit- and have cardio that puts the youngsters to shame

[@Mike3671]

I just want to live a long and healthy life

[@brentstudamire7798]

Are you the real Marvelous Marvin Haggler from the City of Champions?

[@yuqizhang1968]

What a great way to end off the video. Let go of "when" & just enjoy the process.

[@x-Musashi-x]

Bro, mad respect. You followed through with your company. You and the company grew up to it’s name. 🙏🏼

[@AlexLeonidas]

Preciate that Gian

[@franzjosephbaumgarten1784]

Thanks for always making these high quality videos, your saving us beginners years

[@AnthonyVenmans]

The questions are very well selected Alex! But the answers are always even BETTER! My *question*..... How to increase grip strength, false grip strength especially!?

[@MentalGains]

Alternative title: Canadian LumberJack answers questions about exercises to help with chopping wood

[@SippingVino]

Alternative alternative title: Canadian lumberjack gives exercise advice so good the trees chop themselves

[@timtalks6080]

Great video Alex, so glad I found your channel, you're an inspiration to a novice like myself who barely got into lifting this year. Wishing you nothing but more success in the future man

[@AlexLeonidas]

Loved your questions, let's see more down below!! 0:05 Hey Alex, whilst doing an inverted row if I pull my face to the bar instead of chest, will that work the rear delts more? 0:45 Hey Alex, thoughts on doing presses and push up variations with reverse grip ? 1:48 Hey Alex, what do you think about doing shrugs (with straps) to failure, then rest without dropping the bar for 15-20 seconds and repeat for as many rounds as possible? 2:39 I would like to know if this method of training will work, so far I've done 3 weeks of an incline bench , 3 weeks of a close grip bench , then 3 weeks of a Swiss bar bench. Each week I am enduring linear progression and by week 3 everything is rpe 10. When I go back to the competition style bench press will I be stronger ? 4:32 Hey Alex i am experiencing pain in my shoulder when i bench because my gym doesnt have good take off points its either too little and i have to perform half a rep to lift it off or its too big and i lift off but lose too much tightness do u kno any way to get around this besides asking for a lift off? 6:03 Hey Alex would doing boxing/kickboxing for 20-30 minutes followed by a ten minute jog be sufficient for cardio and or fat lose? Or should I go harder (btw I’m 235lbs 5’9 and around 20-25% body fat) 6:52 Hey Alex, should you deadlifts on a leg or back day? 8:31 Can the neck grow just by stretching it with your hands? 9:18 Hey Alex, can a close grip bench press be a substitute for normal bench as it has better range of motion even though people consider this more of a tricep builder? 10:28 Had some bad leg cramps after 10 mile hike today. Never happened before. Any possible reasons and ways to stop happening in the future??? 11:48 Great video as always. My question is: I struggle with lockout on a Z-press without losing stability in my core and my lower body, is there any exercises or methods I can use to fix this? Thanks! 12:59 What do you think about doing lateral raises with bands every single day to get the aesthetics? 13:35 Could you integrate an arm day into concurrent periodisation for hypertrophy? 15:22 What are your thoughts of one arm pushups, a good exercise or better focusing on weighted push ups? 16:42 This high volume push ups and pull ups destroyed my elbows. Do you think using tempo which will drop reps by half will help reduce elbow pain? 17:55 Will high volume calisthenics with sets taken to failure have a significant impact on increasing strength and muscle mass? 19:02 Would you recommend a calorie surplus or maintenance when coming back to lifting after a long break to get the most out of muscle memory? 20:37 Do you think a workout that lasts around 1 and a half hours is too long I’m doing 7 workout 5x8-10 ad was wondering if I was taking too long 21:29 Do you only need protein supplements if you are a steroid user? That’s the conclusion I seem to be drawing upon.. 23:15 Hey Alex , if you could lose most your gains in exchange for adding 15 years to your life , would you do it ? (Your new physique would be a hollywood/male model look , late novice and lean )

[@techgeek.123]

Hey Alex, when on a lean bulk if my calories fluctuate from maintenance to surplus some days, is that okay as long as I'm a total 2000kcal or so surplus total by the end of the week

[@techgeek.123]

Hey Alex when doing weighted pushups with a rucksack at home, you won't be able to retract your shoulders properly, is that okay?

[@itail1267]

Hi alex, I've noticed that whenever i wear a necklace my neck looks really big. Did you ever consider jewellery or the type of clothes you wear to be part of the 'naturally enhanced' look/philosophy?

[@JohnDoe-bb1ut]

can you make a make significant changes in your physique using only a bar with a pair of 10 kg????

[@adammccartney7808]

Do you think rotation of exercises to avoid over use injuries is necessary when using lighter weight for higher reps? For example I do feet elevated close grip push ups twice a Week for multiple sets all to failure with 3-4minutes rest in between.I started off only being able to do 28 reps now I can do over a 100 in a row. This was over the past 8 months and I usually can do 1 or 2 more reps each workout than the previous. My chest , triceps and front delts have grown significantly and I have had zero pain. So is it possible that over use injuries only really occur while trying to lift heavier weights not more reps? I wasn’t a novice when I started training like this my max bench was 275. Love the channel thanks

[@markom001]

Wow Alex great answers! Thank you man, so much information.

[@aleksi.niemela]

Very great advice man! You are doing good job at helping people

[@americantrash2128]

I've always liked doing Full Body, Upper Lower, And Push, Pull, Legs workout routines. I feel lazy doing Bro splits🤷‍♂️. I'm glad us naturals got guys like you on KZbin to actually give us legit advise. Always appreciating you brotha

[@r4ven889]

I can hear the Goggins inspiration in that last answer :D

[@Anthony-lq5bx]

How so...

[@mr_motivated7061]

S T A Y H A R D

[@nikolasprince1604]

Great info as always

[@mayankshuklla2251]

Thank you for all such information

[@samuelvisser5772]

Could you make a vid about the negative effects of smoking both for health and maybe even muscle/strenght gaining standpoint? Maybe it’l make me quit.

[@assblaster_6938]

Alex when u do full body workouts, I notice you do ur pushes and pulls back to back. for ex OHP/Bench then chins/rows rather than a push/pull layout for ex OHP then chins then bench then rows etc. is there a specific reason for this?

[@jasonjames6870]

I love this guy

[@angel_-1890]

Yo Alex thank you for the motivation bro, It’s really keeping me going during these tough times with my gym being closed💯

[@TheFxEditor]

15:22 THANK YOU for answering my question. Love your channel!!

[@archlifts947]

hey alex! i have been doing bench specilization for the past 2 weeks,my bench max is 225 (2 weeks ago) i know 225x1 isnt intermediate for a grown up but im a teen so this is the int levell for me, in my specilization phase i talked with a couple super elite naturals,i know they are not roided this is 100% true knowledge and i talked about my idea for bench specilization witch are reverse wrist curls + weighted pushup planches as accesories,they said it was interesting and it would work,right now i feel like my stabilization is incredibly better and my wrist has went away not to mention my bench witch went from 200lbsx3 to 200lbsx5 in 1 week i just wanted you to know these!

[@elvhere8381]

Can you do more motivation videos, I love them bro they're awesome!

[@nikolaj97]

Where i noticed the most change is, actualy, your beard, huge development through the years

[@spacemanspif2]

How long did it take you to look like you lift, in a shirt. Like not under good lighting and with a pump, as a natural I think its a important point to talk about. Cheers man:)

[@sud0807]

Get past the novice phase

[@lazarus4211]

when ur lean and ur bmi is 25+ that usually does it

[@blairmonkman7507]

If you have that bearmode physique you will look more jacked in a shirt vs a leaner more aesthetic look, but on average I would say if its a tight top and you have average genetics maybe 3 OPTIMAL years of lifting, otherwise it can take you an extra two years if you mess about.

[@alexhowley9834]

Several years. That shit does not come over night.. consistency

[@oneclip_larry443]

Hey Alex, what is the role of carbs in training? How much do I need and can I just eat fruits and vegetables instead?

[@dustinrudzavice3638]

I wanna see what he says about that

[@angelgfromcorkerii8797]

very important and efficient source of energy. obviously you want all your macronutrients but some fruits and vegetables are more fast acting.

[@blairmonkman7507]

Carbs for energy and recovery, so low carbs might mean a lack of energy/feeling of lethargy and worse recovery, I would split your macros at roughly 50% carbs 25% protein 25% fat.

[@napoleonkrishnabayu9768]

Hey Alex! Loving your novice program so far, reaching late novice in a few weeks. A few weeks ago I inflamed my piriformis muscle when doing the box squat. I did active recovery by doing high-rep good-girl bad-girl exercise using bands. It's less inflamed now and the pain is going away. Should I keep doing the good-girl bad-girl exercise now and what more can I do to minimize the risk of it happening again?

[@laquica3255]

Hey Alex, have gotten hemorrhoids from I think squatting too heavy. Any tips on dealing with it and how this could be prevented in the future?

[@anthonyhaga7559]

Alpha, how would you recommend someone make the switch to “plant based” diet? All in switch immediately? Or is there a better way to make the switch?

[@marc-oliverguggemos2370]

You can have your typical diet, just make Everything plant based. Instead of rice and Chicken, make rice and tofu. Dont overcomplicate it. And if you want to gain weight/ hold your weight, have one Shake with oats, Proteinpowder, frozen berries, banana, seeds, oil and you are good to go!

[@michalnovak5837]

Depends on the person. Someone is able to jump into it right away, someone needs to take it slowly. Just be educated before you do the switch, so you don't end up going back, when that could have been avoided.

[@vittocrazi]

if you are already eating lots of plant based foods, both in variety and frequency, you should be ok. if you are not, though, and need to include new foods, you need to take it slower for your microbiome to adapt little by little. otherwise you will have digestive problems. most likely a lot of farting and bloating.

[@Nihilnovus]

Humble rows are great for rear delt work

[@christopherherrera9764]

Hey Alex, would you recommend doing pull ups with 4 variations (pull, chin, close grip, wide grip) till failure earlier in a day on top of the push/pull/leg split twice a week? Or would that impact my results when I do my main push/pull/leg workout? Thanks man love the channel

[@albertcupi7843]

Hi Alex, I've trained for 3 months and I do Squat and zercher deadlift on Monday, Row and deadlift on Wed, Bench and Curl on Fri and Calisthenics and Cleans on Sun. I do Farmer walks all 4 days and on the off days I do some gpp like bag carry or boxing. Am I doing good?

[@americantrash2128]

And I really like doing Close Grip Floor Press for my triceps

[@xDomxMagicx]

Hey Alex, are plyometrics on volume day enough stimulation for your legs to develop? Other question, is it okay to switch up exercise order to focus more on powerlifting style of lifting? I'm talking about naturally enhanced ofc. I'd rather hit my squat movement first, then press, then hinge.

[@rascallion1583]

Hey Alex 💪 What are your thoughts about 10 down superset RTO DIPS / PULL UPS, face pulls to finish. 3x / week ? Love your channel from France

[@saroushabid4720]

Hey Alex, can you talk about tendinitis in the shoulder? Like how to do push motions with tendinitis ? Or does tendinitis go away?

[@familiacorrea100]

when late begginer on the Novice Program can you incorporate some Power Shrugs for the Yoke?

[@Catalinddm]

Love your content man. 2 quick questions: 1. I always cramp up at the end of the leg day (especially hams and glutes). What could be the cause? (Yes, I eat optimally, hydrate enough and sleep enough 8+ hours). 2. If you have sore back/rear delts, can that affect the bench press? I'm doing pull/push in back to back days. (Cutting phase at the moment, helps with recovery PPL).

[@adammccartney7808]

Do you think rotation of exercises to avoid over use injuries is necessary when using lighter weight for higher reps? For example I do feet elevated close grip push ups twice a Week for multiple sets all to failure with 3-4minutes rest in between.I started off only being able to do 28 reps now I can do over a 100 in a row. This was over the past 8 months and I usually can do 1 or 2 more reps each workout than the previous. My chest , triceps and front delts have grown significantly and I have had zero pain. So is it possible that over use injuries only really occur while trying to lift heavier weights not more reps? I wasn’t a novice when I started training like this my max bench was 275. Love the channel thanks

[@kylegosiaco5318]

Hi Alex! Much respect to you. I'm a huge fan of your work. I was wondering if you could help me with my strength training at home. Quarantine has been tough in the Philippines and I only have access to 5-90lbs dumbbells for weights. Upper body is good with calisthenics and weighted calisthenics via gymnast rings. What would be a good exercise selection for the legs? Esp for strength. I was squatting 300-305lbs before the quarantine hit. What would be good strength standards to aim for with the dumbbell based leg exercises? Thank you so much!

[@harrisonogbewe8829]

@alphadestiny. Thoughts on RPE?

[@dragojlo0278]

Hey Alex, is a couple of bands enough to increase my neck size at home? Thanks, love from Serbia 💪

[@rampagesmackssons508]

How do you set it up with bands

[@dragojlo0278]

@@rampagesmackssons508 only place i have is a pullup bar

[@Daniel-rc2zu]

Do you know about headbangers?

[@Daniel-rc2zu]

Tons of repetition, enough rest, make progress, you cound build a thick neck

[@dhruvsharma7346]

BEST FOREARM MASS BUILDER N BEST GRIP BUILDER.

[@pm481]

Would weighted inverted rows on rings be a better substitute to the barbell row?

[@toshetraychov1712]

Thanks for answering my question. When i think about it i think i did over do it. I was doing gtg push ups(200-300 a day) and pull ups+ standard workouts 3-4 100 rep pull up workouts 20 sets of 5, 25x4 etc. Plus 20 down on push ups. I think i killed it.

[@hayd4604]

Hey Alex, how do you suggest implementing cardio on your novice program?

[@umayrhussain2211]

hey Alex what do you think about coach Greg Doucette and his training methodology of training harder than last time/failure and things he says in general, interested in your opinion

[@insomniacsupremacy]

Hey Alex 1) What are your thoughts on creatine monohydrate? I’m a late novice and looking into buying some. 2) How the hell did you pulled off the double overhand Jefferson 605? Shit was impressive

[@blairmonkman7507]

Yes def buy creatine my guy.

[@insomniacsupremacy]

@@blairmonkman7507 thanks Blair! Have a good day man

[@adrianomelai]

What'up Alex. I always tune into your videos, they're so knowledgeable. I have a question, you might not want to talk about it though. I'm a big fan of Greg from Kinobody. I've followed his principles and programs for a few years now, and I like his idea of gaining strength and muscle. Low volume. However, I've been stuck for a long time now, at pretty low numbers. Would you discuss the pros and cons og his philosophy and how the heck he himself has been able to get to such a high strength level following his low-volume training routine?

[@trollmaster7219]

Looking good in that shirt Alex

[@blairmonkman7507]

Hey Alex, what about the best way to bring up lagging rear delts that are not just cable rope facepulls and the rear delt fly machine, any inventive ways that you have found help a lot? Also optimal volume for rear delts per week?

[@ollvi]

heavy barbell row gives you the most amount of mass on your rear delts

[@blairmonkman7507]

@@ollvi Even though its not an isolation?

[@abdullahalamri5084]

Hey Alex, I do full body 4 times a week, each workout is 5 supersets in this order: Pullups to Handstand pushups to Squats to Australian pullups "Horizontal pull" to Dips/Pushups to Lunges to Leg raises. Each exercise done to failure with no rest between exercises, then 1 minute rest between each set. Is this volume enough in your opinion? Thanks for the amazing content, excited for your calisthenics program next year. :)

[@navykoala5713]

Alex what would you think about three day conjugate system where you have one intensity day and two volume days(upper/lower for example) wouldn't more volume make the system better and also shorten the workouts as well?

[@walterhaller4245]

Hey Alex, thoughts on low frequency systems/training? I find it personally helps me stay motivated for the next session and really ensures my recovery is on point, along with other benefits.

[@blairmonkman7507]

I'm trying to make one right now myself I think it seems like a good idea if your okay with a lack of focus on specific body parts.

[@seal9502]

Should you alternate between push and pull exercises in an upper body workout? Like push>pull>push>pull or push>push>pull>pull?On one side if you alternate,by the time you finish the one muscle group,the other will be ready and still strong,but if you do do them individually you maintain the pump but you are not as strong to go right to the next exercise for the same muscles,but maybe allowing for mechanical tension.Which way would be more effective?

[@bezimena7159]

How often should i train for one arm chin up,i can do negative for 4-5 seconds already,and how would you structure the routine

[@liftingvids6780]

If you really want to on back day do underhand grip lat pull down for double your body weight, work up to it

[@maandlifting5877]

Since youve done boxing for cardio in the past would you ever do sparring?

[@deathbleu5741]

Hey Alex, can barbell hack squats replace the squat?

[@varixtional-3233]

Hi Alex. 1. What are better for carryover for flat bench? Incline db bench or barbell incline bench? 2. How heavy should your incline bench press be relative to flat bench?

[@fastbonkers]

Alex i keep on asking BUT PLZ look into Triphasic training and tell us what you think ‼️

[@StrengthHacksCoaching]

Looks like someone took tempo work and rebranded it, all it is is doing long eccentrics to “absorb force” with short isometrics and concentrics to maximize explosiveness

[@fastbonkers]

@@StrengthHacksCoaching um its no rebranding per say cal dietz simply found the difference between elite athletes and regular ppl to be the eccentric rate of force absorption and provided a training principle too train for that quality

[@fastbonkers]

@@StrengthHacksCoaching oh sryy realized that this is more of a weightlifting channel then an athletic performance so tldr two ppl can squat 500 and both weight 200 but one can jump higher than the other it is because they can absorb force faster and produce it faster, this will not improve deadlift strength per say but could possibly improve the bounce in ur squat

[@StrengthHacksCoaching]

@@fastbonkers Good to know, thanks for the reply

[@pm481]

Hey Alex, your thoughts on treating the weighted push ups as a competition lift? Would it be a good substitute to the bench press, if so, would it have a good carry over to it?

[@maninclass]

Yes, but your core can be a limiting factor when going super heavy. Dips? definitely, as you're not in a plank like motion as in a push up.

[@pokiiimc]

Hey Alex, first of all how are you these days :)? And second, why are Pendlay rows good accessory movement for deads?

[@derrickhobbs8842]

Alex, Do you see any benefit in using the Machine leg press?

[@archmaesterofpullups]

Hi Alex, I just wanted to throw out the recommendation of checking out JM Blakley's video titled "JM Blakley's Secret Tricep Exercise". He shows how to modify triceps pushdowns (and any triceps exercise, really) by keeping your shoulders shrugged during the exercise to emphasize the long head more. If you haven't tried it, it is hands down the best feeling triceps exercise I've ever performed and I highly recommend trying it!

[@matthewvandenelst7134]

Hey Alex! Love these q&a videos. I’ve been lean bulking all year and over all it’s been going really well. I’ve been gaining a pound a month, and my strength and performance has steadily improved, except in my ab and core training. Is it normal for ab work to get more challenging at higher levels of body fat?

[@Ytaccount821]

Hey Alex, I have a question on the merits of dirty bulking and some observations I personally made. People say not to dirty bulk as you will then have to spend longer in your next cut and therefore lose muscle, but I find that the heavier I am regardless of if its fat or muscle means the more weight I can lift which therefore means the more muscle I pack on, and with muscle memory being widely accepted as being real surely anything you lose on an extended cut you will gain back quickly. I know I risk rambling here, I don't want to make this too long so I just included the gist of what I mean and I'm sure you will get where I am coming from, will dirty bulking (not TOO crazy) help put on more muscle, even if your cut gets extended you will quickly gain what you lose back, which would be minor anyway

[@maalikfazal1406]

Hey Alex. In your how to fix APT video, you said to do reverse hypers, belt squats and lunges. How often should you do these exercises and how would you program it e.g. sets, reps, frequency etc? Thanks bro. Appreciate the content!

[@nickhoke6213]

Do you think hex bar deadlifts and squats are a good leg builder? I'm limited to my bodyweight, a hex bar with 205, and dumbbells that range from 10s to 50s. I am afraid my legs will fall behind. Keep up the great content, man!

[@bat_bro1lewis491]

u could do lunges with ur dumbells or do high volume every day body weight squats like 30 down

[@arjunvinayak0916]

I am doing barbell shrugs with 12 kgs everyday with 1 rep and 1 sec hold and so on for 15 to 20 rep /sec is it enough for big traps also what about banded facepulls everday and 10 rounds for sprinting with 20 sec full and 90 sec break Currently am overweight but has seen much progress after adding some things u told in the channel thanks brother

[@Zebskie]

Alex what are your thoughts on me only doing deficit deadlifts instead of regular deadlift to break a deadlift plateau

[@shivsivakumar7223]

Strength training leads to size gains. Longer rest periods are used in strength training. So why do people recommend 30-90 seconds instead of 5 minutes rest periods between sets for hypertrophy?

[@blairmonkman7507]

Depends on the exercise, 1 min 30 seconds rest on a heavy set of squats or bench is stupid. Its not necessary for strength purposes you just want to get as many reps per set as you can, if your first set is 10 reps and you have next to no rest (like 1 min 30 secs for bench) and your next set is 5, 30 more seconds of rest might have given you another two reps, imo that would be worth it.

[@davidcurrie4051]

Do you take creatine and what's your thoughts on it?

[@DeathlocktheDarkOne]

Thoughts on 5/2 fasting to leanbulk? Ex decent caloric surplus (approx 300-500cal) mon-fri, full body workouts on mon / weds, fast on sat / sun. You think it'll stall both fat loss and muscle gain or potentially work? Haven't seen this system talked about much. Think it may be a decent way to put on lean mass since you'll be in a surplus during recovery.

[@callebergqvist8071]

Whats your thoughts on fasting? Im doing a 48 hour fasting atm.

[@omarmamood3256]

Hey Alex what’s your opinion on Franco Columbo’s pullup a.k.a. perfect pullup

[@lolfirepoisonftl]

Hey Alex, I currently only have enough plates to do 225 lbs for my home gym. For Squats, do you think doing a 5x10 and eventually working up to 10x10 will still yield great results or would I be better off trying to get more out of less weight with exercises like Zercher Squats and Bulgarian Split Squats. Thanks bro.

[@joshywashy3453]

Wait, is the left pic in the thumbnail your current physique? You look really lean dude.

[@AlexLeonidas]

Yup! Thank you brother.

[@elvhere8381]

Hey Alex love the content, I'm a little insecure with the size of my arms. In particular the thickness of my arms. Any exercises you would recommend? At the moment I am doing dumbbell preacher curls and EZ curl bar skull crushers superset with close grip bench as my isolation movements.

[@ryanramsey1037]

I know random people answering these questions are annoying, but if you want to build arms do lots and lots of drop sets and try to get as much blood into the muscle as humanely possible👌🏻

[@ryanramsey1037]

Incline curls in particular

[@benjaminwetscher9614]

Alex are there any differences in programming pulling and pushing exercises due to the different strength curves (eg programming for chins/dips?

[@juanesantiago-garcia1656]

How can I work up to 10 sets of 10 pull ups as a novice?

[@asindu7777]

Any advice on how to manipulate diet on your novice program to obtain the maximum yet most optimal results

[@Robert-hf5xr]

I'm Gunna get some sandbags and use them for all exercises it's more natural feeling

[@lzz9320]

Looking good

[@chairwood44]

Hey Alex, can I only do barbell hack squats and conventional deadlifts for my lower body? I really don't like the standard squat and wanted to know if I can cover all my bases with those two exercises.

[@User76372]

Coming back from an injury, thoughts on doing 6 months of favoring calisthenics for the upper body? Calisthenics less likely to cause an injury?

[@dustinrudzavice3638]

Weighted calisthenics all the way!

[@brentstudamire7798]

Hi Alex, What do you suggest for Protein supplements? Any particular brand of powder you recommend?

[@aliaub75]

Whey protein (isolate) and creatine is all u need bro. All the best.

[@TrunksXsayajin]

Hey Alex! Do you have any tips for those who work labor intensive jobs? I've been doing 4 days Upper/Lower + 2 days Accessories per week and 50 minutes of cardio everyday on top of working 6 days/week, 8 hours shifts on a fairly physically demanding job. Currently on 3000kcal, which is maintanace/Slight Déficit, weight and measures going down, numbers on the program going up. Wonder if you have any recovery/nutritional/general wisdom to share about balancing that kind of job with a healthy exercise routine! Have a good one!

[@63LaHonda]

Military Press vs behind the neck press vs side + rear raise vs upright row + facepulls, which one would u choose and why?

[@fabriziogarreta7160]

Can you substitute barbell squats for trap bar deadlift? Will trap bar deadlifts carry over to barbell squat ???

[@DavidDA99]

Hey Alex, i was a fat untrained dude, lost 20 kgs in 4 months getting me to a normal BMI. from 100kg to 79, at 183 cm tall., while following your novice program. made a lot of progress but its getting harder to progress, because of the low calories so I was wondering if i should stop the cut now and start lean bulking or push it for a lower bodyfat % and then start bulking up..I m not particulary happy with how I look at the moment, i still carry fat around waist and abs are not yet visible..just barely starting to come in. I would greatly appreciate any advice! All the best

[@danraine9009]

Increase cardio but start eating more hopefully can help get some more calories in

[@DavidDA99]

@@danraine9009 but wouldn't the net deficit be the same? Even if i do that? I might try it though. See how i feel

[@danraine9009]

@@DavidDA99 Yeah net deficit would be the same but your body gets more calories which will make you feel better.

[@blairmonkman7507]

Do what the other guy said about bringing up your cardio if that doesn't work I PERSONALLY would probably optimise your weight loss over your strength and muscle gains, if your just starting out you have plenty of gains to make in the future and I wouldn't rush into things, a leaner body means your better health wise, and better mental state, plus better nutrient partitioning and you might only have to lose another 5kg or so anyways so your not too far off. that could be just another 4-6 weeks.

[@alexandruniculae8729]

Hey Alex, are weighted scapular pull ups a good upper back/trap builder?

[@AardvarkJamBalloon]

Hey Alex, what are common triggers for elbow tendonitis in your experience? I often have shooting pain in my triceps tendon as well as golfers and tennis elbow type pain, but this is only occasional and I don't know what triggers it or what is the best way to manage it or cure it.

[@JamesBodybuilding]

AD, when writing up full body programs how many exercises per body part would you add in? Cheers!

[@SweatiestToes]

Hey Alex, what are your thoughts on exclusively training with sandbags and gymnastic rings? This is all I literally have in my home gym and I'm wondering how far I can go in terms of strength and aesthetics.

[@Imjustboredd-2]

Alpha destiny . I tore my hamstring while squatting . Recovering now and getting back into it . How would i avoid it ? Take the advice on hydration possibly ? Its due to a muslce imbalance not enough glutes and calves most likley . Help me fix my weak hammies

[@AlexLeonidas]

Band leg curls on a daily basis, very high reps and overall emphasizing the posterior chain. Never let hamstrings become a weakness.

[@eraqs3646]

Hey Alex, Will benching 3x week increase your bench faster than 2x? And how do you like to incorporate 3 sets of 3 at 90%?

[@dlg78]

If you want to increase your bench, do military,,incline, deadlifts etc.

[@ollvi]

absolutely you progress faster when you do it more often, but don't just bench heavy 3x a week, you might get overuse injuries. Bench 3x a week, but change the variations and percentages

[@blairmonkman7507]

Yes but I would bench with slight variations and would probably only run this very specific kind of "bench orientated split" for 8-10 weeks and the sessions would probably be maybe 3 or 4 sets but 80%-85% per session.

[@cereofficial909]

Yo Alex! Could the lats theoretically grow just by being stretched during a weighted dead hang? Since the weighted stretching is the key to muscle growth

[@wooshbr758]

Is there any significant difference between a 3X5 and 5X5 on novice programs

[@blairmonkman7507]

Its significant if you program it, if you do a month of 3x5 then move to 4x5 then another month then 5x5 that would work well, but if you START at 5X5 where you going to go from there?

[@jeronimoarrubla9834]

Hey Alex, what would you say has more hypertrophy benefits, dipping 135 for reps, or benching 225 for reps? (I’m 155 around 9-10% bf)

[@maandlifting5877]

I'm not alex but your BW would matter on the difficulty of the dips

[@BaldOmniMan]

Depends how much you weigh for the dips

[@whitefang9758]

I'd say dipping due to the total weight being more,as well as a deeper stretch