Chest & Arms, Only Strength, Carryover (Q&A)

[@AlexLeonidas]

One of the best Q&As in a while, post more questions down below! --- 0:06 Is it bad to only train chest and arms? because i dont want to look huge and even guys with small backs but huge arms and chest look good af 1:04 Alex, I've been lifting for 4 months and I still look the same. Only my strength has improved. Is this due to neural adaptations ? 2:12 How would u change the intensity day (concurrent) when cutting (I.e. when in a caloric deficit), if at all? 3:05 Hey Alex could bro splits actually work better than novice program for some? 4:38 Hey Alex how do I prevent pec tears? 6:09 Do you think that sleeping 10 hours is bad for health? I run Bulgarian light and want to get as much recovery as possible. 7:10 Hey Alex, what do you think about trap bar overhead press? 7:53 Yo Alex, assuming the individual has average genetics, would deadlifts and zercher squats suffice for well-balanced and proportionate leg gains? 9:30 Bro why my bent over rows doesn't have carryover to my pull ups? 10:34 Hey Alex, I currently don't have access to a gym to do heavy weighted squats. Which would you recommend as a primary leg movement, weighted pistol squats or weighted lunges ? 11:16 Opinion on training full body 5 times a week, and a workout consisting of 3 sets of squats, bench, overhead press, chins, snatch deadlifts, bicep curl, tricep extencion. Sufficent volume? 12:03 How would you combine powerlifting with calisthenics, while keeping the frequency for squat, bench, deadlift high? 13:13 Are seated deadlifts just as effective as rack pulls above knees? 14:36 Hey dude, what do you think about weighted ring dips? 15:08 What are your thoughts on training while sick? 15:54 Would farmers carries be good for a progressing main lift in substitute of rack pulls? 16:46 Hey Alex! Do you recommend Wenning warm ups for novices/teens? 17:26 Alex, have you tried BAND lateral raises? 18:09 Alex i do intensity day and volume day,can i do the same exercises every week and then change it up after a month? Thanks 19:14 What are the best ways of improving your trap bar deadlift when you have stalled? Also i dont want to add weight to improve it? 19:54 Hey Alex! Do you think it would be a good idea to start a hashtag or something, posting pictures in an unflexed state and natural lighting? I thought about it, y'all should consider it, it would be a good idea to show realistic standards. 21:02 What does your caffeine intake look like on training days vs off days?

[@georgepop3547]

Alex you've mentioned in past videos that a novice lifter should be able to make improvements workout to workout. Do you mean that I should add around 5lb to every exercise every workout or just instead of doing 5 sets of 5 you do 2 sets of 6 and the other 3 sets of 5? Thanks

[@mantaspilipuitis6634]

Is it normal to have some weeks incredible strength gains and others almost 0 with no changes to recovery? (Intermediate lifter)

[@elhandi18.78]

Hey Alex, do you think someone who has RECOVERED from a Bulging Disc in their lumbar region Can Squat and Deadlift?

[@vanferullo4220]

How should I treat my arms because they are a lagging body part

[@yinonsiboni]

How woman should workout in order to get that "bikini" physique?

[@jlaw1822]

That first question was ridiculous. And I think a yoked back looks more aesthetically pleasing than a big chest and arms.

[@lolfirepoisonftl]

100% agree. I'll take a big neck and traps over a big chest any day.

[@00pedroboss00]

The dude that asked that must be a fucking troll

[@ry4nx]

@@lolfirepoisonftl agreed. chest and arms is such a fuckin brad move

[@The_Legend_Himself]

its a one way ticket to ultra rounded shoulders and impingement.

[@nicoconcepcion1027]

Agree! Heck, I myself am kinda lazy on chest. But I always hit them shoulders, neck, and yoke hard, without fail!

[@tb606gaming7]

this guy is fuckin jacked and he knows his shit. props to you bro learnt a lot keep it up

[@imsorrythankyouplease7613]

I used to put my backpack over my left shoulder 90% of the time in High School. Now that I’m using weighted stretch, my left trap is blowing up way more than my right. Consider this an anecdote in favor of nucleus overload and weighted stretch! Thanks Alex.

[@ethan-sq6zv]

That’s kinda funny but really cool

[@JosueExplores]

A heavy bench never improved my weighted dips. But my weighted dips always improved my bench (even though bench was not in my programming)

[@nominox1158]

Dips didnt do shit for me

[@dusk6159]

Although the bench press does improve and help your push ups

[@matth7059]

Honestly dude I havent watched your channel in like a year, idk why just cus. But you're like a whole different dude. You sound and act significantly different, in a good way my guy, you seem more mature. Good for you dude.

[@AlexLeonidas]

Thanks a lot Matthew

[@markmarki9511]

19:54 I'm sorry I didn't make it clear, I was only talking about posting pictures like that occasionally, not trying to change up the whole industry lol.

[@AlexLeonidas]

Haha all good, was a good question bro

[@angusbarlow2521]

Bro your Spotify playlist has me pumped As fuck 😂 some anthems in there!

[@fromthefuture9728]

Alex, I been lifting for 30 minutes. My bench isn’t 315. What do I do

[@pordanjoole4939]

Steroids

[@GR-uc1gq]

People started commenting my back gains after months of weighted chin ups. I'm glad I added this, next thing I'll add is weighted dips

[@yellowflash5123]

Thoughts on a workout based primarily on: OHP Weighted Dips Weighted Pull Ups Squats and deadlifts?

[@user-sx2rn5sl3m]

Yellow Flash terrible idea you won’t make any gains

[@CEOofSleep]

That's good, just add isolations for arms

[@ethanking4954]

Id add one more exercise per body's part

[@oryshkat]

Hey Alex, in your "Best Shape Yet" video you mentioned how vertical pulling has been the real deal, and that you're thinking about creating a program / recreating (I suppose NE but with more emphasis on vertical rather than horizontal pull). What's going on with that? I am currently running NE and am wondering how to put in more vertical pulling rather than horizontal.

[@AlexLeonidas]

I will likely create a new program that emphasizes the vertical pulls, among other special exercises. That said you can just replace the rows for weighted pullups, easy fix right there. Do it after the deadlifts

[@tiagomelo1887]

Love these! Keep em coming!

[@TacoDonut13]

I'm really interested in seeing a backstory video. How did you get into working out and when did you start using unconventional methods of training?

[@rmlivupp]

In your novice program you say to never do sets of 4 for the compound exercises, for reasons that are complicated. Could you elaborate a bit more on this?

[@MahsunAvci1]

Nice video as always Alex

[@tilhermasanmenrrego5525]

Hey Alex everytime i bench my wrist roll back. Can you give me some tips to prevent this from happening.Sometimes i get wrist pain and already tried suicide grip and the same thing kept happening. Tnks

[@arturosanchez1519]

Try the bulldog grip, it helps keep the bar on your palm instead of your fingers

[@diesertyp7822]

When you take your grip make sure that the bar is low in your palm, directly over your wrist bone. It is not supposed to be where you should grip a bar on like a deadlift etc. You want there to be as little of a lever as possible.

[@tsmithh]

wrist wraps

[@chris9871000]

Wrist wraps for sure. I agree it’s better to increase your forearm strength and increase wrist stability, but wrist wraps are a life saver

[@tilhermasanmenrrego5525]

@@Deebadabba Supposedly it promotes better bar placement when bench pressing...

[@IvanDjuric300]

How come i dont see you deadlift and squat anymore man?

[@deadsick95]

Yo Alex you may have a gene that slows down caffeine breakdown causing the effects of the drug to be more intense and drawn out. I have this gene myself, it's a good thing to know if you do have it.

[@kiran_renegade9014]

Started watching you not too long ago, and ur content is fucking awesome, been binging all ur vids keep it up.

[@DelZ3030]

Hi Alex, I'm now sold on concurrent based on your advice, but how do you go about knowing what your weaknesses are and what lifts you should rotate to address them? Unsure if this is better answered in its own video. I know it would be super helpful for us to be able to utilize concurrent optimally

[@Number1PKAFan]

Yo, Alex I'm broke and can't afford a gym membership, but I have a backpack, 70lbs of weights and some resistance bands what exercises should I do to build up my strength for deadlift and bench etc

[@Phoselectric]

Hey Alex, I’m curious how you feel about lean bulking but In this way... Fasting doing a 23:1 Working out 4 hours after I eat. Eating low calories during training days, high calories off days. Running or swimming everyday except Sunday. 230lbs down to 217lbs with a few cheats. I’m cutting currently doing a 23:1 fast everyday and eating low calories during the week and Saturday or Sunday I eat a little or a bit over my TDEE. I’ve been losing weight but maintaining my strength. I’m at a 140lbx12 reps on OHP and can currently max 11 pull ups. I just started doing twice a week doing a conjugate system.

[@carnagemaximum2959]

Hey Alex.. You've said numerous times that you should re eat the lost calories when doing Cardio.. What macro should you prioritize when re eating the lost calories?

[@ty8847]

Carnage maximum carbs to refill glycogen and protein for obvious muscle repair

[@bilbojumper]

Starch

[@lolfirepoisonftl]

Curious as well but for me, it's mostly carbs and a little bit of fat. I don't worry about protein since I'm trying to hit a little less than 1g per lb of bodyweight regardless of whether I do cardio or not.

[@samuraisam6781]

What’s your opinion on RDL’s? How much carry over to the Deadlift off the floor does it have? Does it also offer weighted stretch on the traps? Thanks.

[@banglevision8207]

"Might be 1 to 1 carryover to the Deadlift. Now you can call this bro science or bro analytics" -Sticky Del Hagen

[@OmarsGym]

Samurai Sam good question

[@lucassabbione9160]

I decided to do skin the cat instead of pullups, because I don't like the exercise.Thoughts?

[@NofussFred]

Hey Alex, I’m following your novice program and finally got up to 130kg box squat. However, I’ve suffered a groin pull which I believe is down to poor hip flexor flexibility. The pain hurts at the top of the squat, as if it were a stabiliser muscle. Can you please suggest an alternate exercise instead of the box squats? Or if you have a solution for the groin pull that would be great. FYI - when deadlifting the pain is considerably less. Thank you bro, love your content.

[@muamerblazevic1837]

Alex this is just me asking for your opinion. Do you think it's more impressive being buff and strong af or having insane stamina and being able to whoop anyone's ass. I know two aren't neccessarily connected or mutually exclusive but if you could choose one of these which would you take?

[@ThePitPony]

Interesting question : When you use the term "whoop anyone's ass" are you meaning in a physical confrontation or fight? Or whoop them at stamina?

[@Stance._]

Got you, thank you Alex

[@danieljamesjust]

Static trap bar holds vs trap bar farmers walks - my gym has limited space to perform walks, is there much difference in trap gains made between walking and static? Cheers bro!

[@thefleetfooted]

I do static trap bar holds and they've been working well for me. The weighted stretch really works. It's the perfect trap isolation exercise for people with lower back issues that aren't interested in doing shrugs.

[@taylorgries1321]

Hey Alex, can you give us a current breakdown of your current diet as well? Also, thoughts on incline walking on a treadmill everyday for daily cardio? 10incline 3-3.2 mph pace.

[@zyraw5846]

For training full body 3 times a week, which approach would you think is more optimal for recovery and gains regarding both strength and size? - A cycle of 2 weeks where 1 is for going all heavy and the other for more reps but lower weights. - Switching between heavy and lighter days, but it's all in the same week. Also, do you require a deload week with either of these approaches? Hope you're having a great day when you're reading this man.

[@SuperPulseadasArmwrestling]

Hi Alex , did you had back pain when sitting?

[@samuraisam6781]

What’s the difference between Nucleus Overload Training and “Greasing the Groove?”

[@kylethompson3227]

I believe greasing the groove is a more neurological thing that involves getting better at a specific movement pattern while the idea of nucleus overload has to do with actual physical changes that occur from super high volume. If nucleus overload is legit (which I have no idea about) then the super high frequency of greasing the groove would probably cause it.

[@Commercialgymlifter]

U and blaha are hilarious! Looking good though bro, salute!

[@diegodiego9593]

hey Alex, what calisthenics skills are u able to do atm(muscle ups, bent arm planche etc....) and on which ones are u working on??

[@SamGlaze]

You’ve been big on the cardio lately - how do you feel about hiking for cardio? It’s something I enjoy, but I don’t know if I should also be supplementing with jogging, burpees, etc

[@LatinMagician7850]

9:30 and what about weighted inverted rows for high volume? it has some carryover?i suck at pullups

[@youssefb3412]

(I’ve asked this before) Alex I get headaches when I train neck, do you know how I might fix that?

[@syedjelani7273]

Are you breathing correctly? Doing good, clean reps with no jerking and can you feel the contraction? Are you doing the exercise on a flat bench and not in the bed? 😂. Address those and see if that helps bro

[@lolfirepoisonftl]

He's answered this on a previous Q&A (unfortunately don't know the date) but like the above posters said, you need to correct your breathing.

[@AlexLeonidas]

see my vid on exertion headaches

[@WhiteDraqon]

Lucky you Alex, I got opposite issue. 200mg of caffeine is nothing to me. Once I took 400mg and I fell asleep an hour later (before going to gym lol)... It always been like this even before going to the gym/working out, like when I was drinking all the caffeine drinks and stuff more than others and it did nothing to me. Now for my workouts I take between 300-500mg and I feel alright, nothing crazy, and still can fall asleep at night like baby. Mind you, I drink only water and got caffeine to test it, because not even preworkouts could hype me up, unless I used like 6+ scoops...ain't nobody got money for that.

[@ramikesserwan9983]

Hey alex, thanks to you, I stopped soooo many noob mistakes and you saved me a lot of time, I did my own program and plateaued after 3 months, I hopped on your novice program and I’m loving it, however, I’m still making linear gains on my bicep workout (everything plateaued except bicep) can I follow your novice program for everything except biceps since mine is good enough?

[@storyofaaron4591]

I’m trying to stay at 145lb (66kg) but increase my Deadlift and Bench Have any tips rn my Bench is at 195lb and deadlift at 385lb.

[@jackbrady9738]

Gain weight deficit deadlifts and bands

[@yinonsiboni]

What proportion do u think weighted dip and weighted pull up need to have?

[@sandrojost267]

Isn't in concurrent periodization the short duration of exercise usage problematic in terms of tracking progress, getting used to the new exercise etc? It would be awesome if you did form checks! Great content btw, love your channel.

[@navidshahbaz2350]

What's your thoughts on Candito's linear program for beginners?Does it provide enough volume for hypertrophy?

[@sooisZA]

What would be your most valued piece of equipment to buy, besides a belt?

[@starwarsroo2448]

Pull up bar

[@youssefb3412]

Bands too

[@muscleandmath2910]

Chalk

[@starwarsroo2448]

Jock strap

[@SBKiller-zd4ve]

Shake Weight

[@ryanpatterson9526]

Damn that beard looks good. I'm jealous!

[@hiepo1239]

Hey Alex! I know the novice program is meant for 3 days a week, but could you do a video on doing it twice a week? I only have 2 days out of the week to workout and I’m not sure there’s enough volume in 2 workouts to account for a whole week since it was meant for 3 days

[@BodyMastermind]

Idk why, but alpha is my fav fitness channel to watch, I literally have a smile on my face while I watch you bro 😂😂💙

[@Jannajx5]

Hey Alex, right now I can deadlift 260kg but my goal is to hit 300kg asap. Do you any tips that could help me achive this a bit more easily?

[@ΝικολαςΔαρσαβελιτζε]

Plz answer, how do i know if i am a creatine non responder

[@sheadoherty7434]

You take creatine and see no difference

[@CEOofSleep]

@@sheadoherty7434 but how do you know? Because changes aren't drastic so I'm curious

[@CEOofSleep]

I'm not sure if I'm a non responder... I think I got stronger a bit but I'm not sure if it's creatine

[@sheadoherty7434]

@@CEOofSleep If you're intermediate you'd notice a change. If you're novice don't take it

[@yinonsiboni]

What do u think about doing concurrent but on volume days training like linear periodization when u r adding volume each week and then coming back to your starting volume but with heavier weights?

[@mihovil862]

Alex, im 18 and I have been going to the gym for a few years now and I reached the physique I want, if I leave the gym and just do calisthenics can I maintain my physique?

[@Nick-xz8ng]

In short, no.

[@ethanking4954]

It depends on your physique and how hard you train calisthenics

[@mattkonny9735]

How much do you think bodyweight plays a role in OHP strength? I weigh about 150 lbs and can strict OHP 155 lbs with a pause. I recall you saying once that a bodyweight OHP is considered strong, and all of the strength-to-bodyweight ratio charts I’ve referred to consider me to be an advanced lifter based off of this. I don’t feel like this is a good assessment because similarly to you I am a bit short of 5’6 so I am lighter by default. I currently strict press 145 for triples, so in a few training cycles I can easily see myself strict pressing 155 for triples too. My bench press on the other hand has been stuck at around 235-245 lbs forever, and isn’t really considered strong from even a relative strength standpoint. It just seems like it’s easier to be considered strong on the OHP than it is the bench press which is strange considering how it is considered the more brutal/difficult lift. Thoughts?

[@shabaddeepsingh6577]

How's it going boss I want to say awesome video, I really wanted to ask though what is your opinion about flat feet and squatting? I ask because I have no pronation in my feet and because of this physical therapist have told me do not squat because they say with no pronation that it may affect you in the long run and I wanted to ask what would you say is a good supplement for not squatting? I know you say machines are not good but would you recommend to focus on machines or would you say try to find a way to still squat? Thank you

[@zuberilol]

0:06 fkn hilarious start to the Q&A

[@adrianomelai]

From an adaptational standpoint, do you believe it is more optimal to focus on improving performance on 4-5 exercises in a given workout, compared to 7 or 8. Keeping in mind that you go to the gym to adapt to improvements you strive for in your performance of different exercises, would it be better to do fewer exercises to better allow your body to adapt to and improve in regards to them?

[@noahstevens5446]

Alex, you ever consider creating a concurrent weighted calisthenics program? My goal is to use weighted calisthenics to build some mass and I would definitely purchase a program if you created one.

[@AlexLeonidas]

I will likely do that Noah

[@camerongormley3318]

Love these QandA vids & do you like cappuccino or mocha coffees?

[@CodzDrumz54]

Alex, what are some respectable measurements for a natty? Taking into account his/her body fat% maybe 12-15%? Ex: chest, arms, waist, legs

[@bluesmurf6965]

Hey! I’m following your novice program and do you think it’s wise to do cardio everyday (swimming because I’m a competitive swimmer) as you mentioned?

[@kylehardy8562]

Why are there no weighted dips in ur novice program? Could they be incorporated into a novice program? I feel like my triceps aren’t progressing with the close grip bench compared to my strength gains in the weighted chin.

[@matthendrickson8997]

Alex, I'm not sure if you've covered this but what are your thoughts on the sumo stance deadlift? I Jeff Nippard is a big proponent on this style.

[@Postermaestro]

11:26 How can you say that? This guy is gonna overtrain for sure. There is absolutely no way he is gonna recover from that chit, if he trains with any sort of intensity. What is gonna inevitably happen, if he doesn’t quit from overuse injury, is that he’s gonna stall right from the get go, and if he persists he’s gonna slowly regress. Maybe if he trains really submaximally, he might be able to recover, but at that point I highly doubt he would trigger much adaptation anyway.

[@caterpillardiary]

Hey Alex, I’ve been following training programs that I’ve bought for quite some time but I’m really interested in setting up my own program. What are the main considerations a novice lifter needs to keep in mind when setting up a long term program? Is variance in movements week over week important or not? Amount of movements per workout? Any online resources you’d recommend that cover it all?

[@MightyStokefan]

Hi Alex my friend has a huge trap imbalance, one of his traps is growing quite well and the other is non existent. He’s tried doing jefferson lifts but cannot feel his trap working, what do you suggest because I can only think of doing a one arm dumbbell shrug but I personally think that they aren’t great for building traps

[@CEOofSleep]

Farmer walks

[@toshetraychov9604]

Do I need rows for complete back development, or are weighted pull ups(and variations) and power shrugs enough. You said that you can't be the jack of all trades and I can't decide in what to specialise. Late novice here.

[@cosmicalian]

Hey Alex, do you still recommend heavy pulldowns to fix lower back issues? I tweaked my back doing 5x5 deadlifts at rpe 9.5 or 10 and had to waddle home like a penguin after set 4. I chose to stop going gym for 7 months but I still have a fist-sized bruise along the middle of my lower back. I'll start going again in September and plan on doing the heavy pulldowns to stretch it out before and after, and find a way to do back extensions so I don't have to do deads anymore. What do you think? Its only squats from here on out

[@antonioivanovski8151]

yo alex! when i low bar squat my body shifts to the right side and my hips arent the problem,,the torso shifts to the right and my right elbow seems missalligned,please help i cant find the solution.

[@lolfirepoisonftl]

Hey Alex, do really long cardio sessions like running a 10k mess with your recovery for lifting?

[@blastedpotato]

Not for me. I run for an hour usually at 7:30-6:30 pace and sprint the last stretch. So 8-9 miles every other day. I also do sprints and other forms of cardio like walking with a heavy back pack for many miles on the days I'm not doing my long run. I'm gaining weight and muscle because I eat alot of calories and protien and drink alot of water. I think all the conditioning work is helping my recovery. If I can handle the intense conditioning it carries over to when I'm lifting and I can handle a ton more work.

[@kiran_renegade9014]

Im an intermediate lifter and cannot find a good push, pull, legs program. Anyone have good recommendations?

[@antonbjork1161]

I read that moderate alcohol consumption have positive effects on longevity. Thoughts? You agree? Is it worth to incorporate, let's say, a shot of whisky in the morning like some people from older generations did?

[@joescugoza5486]

Is it possible to follow your novice program setup well into being an intermediate? What's a progression model for someone who wants to do the same lifts, workout to workout? I'm okay with slow progression, I just want to enjoy my lifts and not have to think too hard.

[@krippaxxuseredarlordofthes9940]

training everyday alternating 3 different training routines (1. chest/back, 2. legs, 3. shoulders/arms). what are your thoughts on this?

[@CEOofSleep]

Bad

[@MrPranker247]

Yo Alex would you ever consider making a calisthenics program?

[@AlexLeonidas]

Yes sir

[@6speeddaddy917]

Hey im 17teen at 30% body fat ive been lifting seriously for a year but diet has been shit is possible i can recomp

[@DavidParyan-o2r]

Yes

[@fathel9221]

Yes just yes

[@ddcc3073]

Hey Alex, a couple months ago I started taking pike pushups seriously as a main movement for the first time. For context, I have done ohp for years and never had any shoulder problems. Floor and decline pikes have progressed very well, I'm doing hard sets of 20 on the floor version with good form (mimicking the diagonal pattern of a hsp rather than just up and down). For the last couple weeks I have started trying to incorporate decline pikes on dumbbells for added range of motion, and for some reason they really mess with my shoulders. I get impingement in my right shoulder after a few sets every time. I've tried counteracting this by adding extra facepulls every single training day before and after the exercise, and though it helped a bit, I still get the impingement/discomfort. What do you think the issue is? Thanks!

[@KashiwaDaisuke]

Do you have any experience with rock climbing? Any thoughts on how it affects one's overall physique?

[@maloncr3707]

Did rock climbing for many years: you get very strong core, back, grip and arms especially biceps. It gets you strong and very functional.

[@sheadoherty7434]

Yeah. You'll get bigger forearms, biceps, maybe even triceps. Not even gonna mention the back gains.

[@vergoz]

I have been doing the brosplit for past 2 years. I honestly enjoy it alot, but i would like to know what you think the "optimal" training split is.

[@davidboye6186]

Thoughts on Boris sheiko programs?

[@manuelmacias5192]

Alex I can’t afford a gym membership right now. Although, I do have a ez curl bar can I still make gains if I over head press with that? I know it’s not the same as the regular straight bar, but it’s my best bet other than the standard dumbbell shoulder press. Thanks Alex!

[@toshetraychov9604]

What do you think of sand bag push ups for working out at home?

[@borysZ]

If I train and the following night sleep poorly (only about 6-7 hrs) did i lose my gains for that day? I ate sufficient protein and slept very well the next 3 days. But is the first night of sleep more important?

[@sheadoherty7434]

You don't lose your gains that quickly. You will take longer to recover though.

[@n88466]

Hey Alex, do you still recommend your novice program or are there any changes you'd make to it now that you're more experienced?

[@ramikesserwan9983]

I’m going on vacation soon for 3 weeks with no gym available. Will push ups, pull-ups and squats with a sibling on my back and good protein enough to keep me from losing gains? Love the content alpha

[@ray4891]

Rami Kesserwan lmao i fuck with this comment, good idea.

[@bipbop8368]

You will likely lose some gains, but less than if you don't workout at all. The lost gains will be gained back quickly, so it's not a big deal.

[@jonathannoesges1435]

Please do a cut until u r around 20%bf u would waste your time on a recomp with 30% bf

[@konerlad]

Do your recommend benching 3 times a week? Flat and incline. Plus a few pulls for shoulder health. I Want to continue gaining strength and size, and bench is my weakest of the big 3. Delong legs and cardio each once a week btw.

[@CEOofSleep]

I workout chest 3x a week

[@lol_sergiu]

Matt Wenning mentioned doing 10x10 german volume training with dumbells instead of dynamic effort as rehabilitation. Would this be comparable to a deload? If yes, could you swap the DE lower and upper days that week for 1 full body workout (consisting of pendlay rows, farmer walks, DB presses and accessories)?

[@tomasvazquezblanco4684]

Can a bodyweight movement be effective for building connective tissue on the mini home workouts? For example chin ups and push ups instead band curls and triceps extensions. Thanks!

[@massey9895]

Do you keep a journal with weights used, reps and sets then figured volume? If so what volume numbers do you have in a work out. Like in a upper body push or pull workout.

[@AlexLeonidas]

kzbin.info/www/bejne/ZnXcpGd5qK17rc0

[@00pedroboss00]

Caffeine helps ur training a lot. U perform better and have more strenght. Me personally i consume around 200-400mg on none training days and 600-1000 MG on training days, depends how tired i feel that day

[@BigDeku572]

Can I do cardio on the rest days of your novice program?

[@sandevastated1]

Honestly his program is not very intense, so do cardio on the the same days, apart from the days that focus on heavy squats, then just do light walking or skip it for another day but any other exercises do cardio, which type of cardi is up to you, either sprints, joggings or walking.

[@srinjoybhattacharya4716]

Brother,i am trying to workout in a home gym setup with a pull up bar.i am trying to follow ur high volume push-up routine,how many pull ups to balance out the push pattern???

[@MC-qd2yv]

Alex what are your thoughts on ring face pulls ?!

[@guidogarcia597]

Hi man what would be your 8 best accessory lifts to do on volume days to improve bench/chest hypertrophy?

[@user-sx2rn5sl3m]

Guido García prob calf raises and wrist curls imo

[@yinonsiboni]

How would u change/upgrade the 5×5 SS in order to maximize the program?

[@mirakekkle9476]

Don't do it. Unless you just started lifting last month or you're back after a long period of not lifting, just start doing any regular program.

[@sheadoherty7434]

Squat 2x a week and deadlift 2x a week. More upper body volume. Include chin ups.

[@emperor_rasmus7719]

What do you think about running your novice program but on 2 of the off days do isolation work for the neck, calves, rear, and side delts since they are easy to recover from and don’t tax the CNS much?

[@gopalgeorge3632]

Hey alex, would making some muscles smaller on purpose make you look bigger from an illusion standpoint, for instance small squads to make your upper body look bigger and forearms that match your upper arm to make your whole arm look huge????

[@renoszachariadis7747]

does ejaculation hinder muscle growth?

[@youssefb3412]

Shoopa Doopa that’s why you gotta do the post workout bust

[@krys421]

Shoopa Doopa that’s a myth lol

[@renoszachariadis7747]

I did some research on the topic and I've come to the conclusion that ejaculation doesn't have any effect on testosterone levels. But I still don't know what to believe. I'd be pleased to hear Alex's opinion on this

[@imsorrythankyouplease7613]

Hi Alex. I’m 190 pounds first-year weightlifter. I weighed myself in the push-up position. With my hands on the scale I was 140 and my feet were 50 pounds. Why can I only bench press 135 for 6 reps but I can do 20 push-ups quite easily? Is this normal? Is it all in my head? Is it my form? Thanks.

[@NicKtheGreeK1100]

Hey my man, just a quick question for you. If I'm working with two program splits, is it mandatory to go for 2 times each per week? Or is it better to have one more day since the rest days allow it? For example: chest, back, chest, rest, back, chest, rest and in the next week it starts with back, and so on. So in each week you train more volume with a different program. Thanks in advance, keep fighting the good fight!