Chinup Carryover, Bad Form, Arm Imbalance (Q&A)

[@AlexLeonidas]

0:10 Do chin ups have direct carry over to pull ups and visa versa? 1:27 How big can i get if i do calisthenics and Weighted calisthenics 4-7 times a week? 2:27 Do you think it's a bad idea to do exclusively overhead press for novices? 3:32 Hey Alex how about fasting for 1 day per week when cutting? 4:43 Hey Alex, are pulls ups only with fingers instead of the full hand grip good for forearm training? 5:59 Should I use a hook grip on trap bear deads, as in with the thumb under the fingers, or just use a normal neutral grip? 6:52 Do you consume coconut oil? 7:18 Which one of your programs would you recommend for a busy man ? (Intense and in done in the least amount of time) 8:42 Should i start doing deadlifts by using tutorials from youtube? 10:01 Even though Im a novice, Is it good idea to bench press exclusively with a slingshot for longevity ? 11:34 One of my arms is SERIOUSLY bigger (not exaggerating) than the other. What is the most effective way of correcting this imbalance? 12:33 Calisthenics question, do you believe in cleaning up your form? what i mean by this is that you start with bad form and go from there or begin with perfect form or otherwise you shouldn't not do it? 14:04 Hey Alex, what’s your opinion on the leg extension exercise? Some say it’s dangerous but some also say it’s a great leg accessory exercise to build quads. Would be happy to hear your opinion on this. 15:28 Any easy fix when you have 2 identical bands but one is weaker than the other? 16:36 How come you don't get messed by the biological law of accommodation when doing bulgarian light? you dont manage intensity and volume at all, just max out every single day? 18:46 Yo Alex, how do you maintain or even improve strength during a cut (caloric deficit)? 19:20 Thoughts on squatting everyday for a novice? 19:56 What do you think about a greens shake? Yknow those ones with all those extracts and their heckin expensive but apparently w good way to get some vitamins and good for health? 20:46 Are you going to join natural powerlifting contest soon? 22:34 Since you made your home gym, what would you say is the ratio of home workouts to going to the gym?

[@brandonschnurr3778]

AlphaDestiny I’ve been focused on ohp and pull-ups a lot over bench press and my max bench is 195 and max ohp is 105 is this a decent ratio or should I keep focusing on ohp

[@Suppergosh]

16 yrs old, 155 and 18 inch neck, is that good?

[@matijaskuk5348]

AlphaDestiny hi alex what do you recomend to threat piriformis snydrome.

[@Suppergosh]

Will weighted gymnastics ring dips build my triceps?

[@matijaskuk5348]

Supper Gosh yes the will but is better to do them on the bars you can add more weight...

[@mattjoe182]

Really enjoyed your collab with Omar!

[@mattjoe182]

There’s literally no better tutorial for the deadlift than SS/Alan Thrall’s

[@surajnair1093]

Matthew McNulty athlean x has a pretty good one

[@apo75018]

Matthew McNulty yep its really good. You can also look for the form of High level powerlifter with leverages close to yours.

[@BrianAlsruheOfficial]

Good Q&A Brother.

[@AlexLeonidas]

Preciate that Brian, much respect

[@yokedslav7875]

youre gonna need a bigger room soon especially when Phil is around😁😁😁

[@blackjack9092]

Lajkovi se dobivaju a?

[@yokedslav7875]

BlackJack yes yes

[@yokedslav7875]

Mike press iam referring to shoulder width

[@hehehohoism]

Phil is ridiculous....

[@DrAdnan]

One of my friends did a 7 day water fast and he was still hitting 3/4/5+ on squat/bench/deadlift. Great Q&A as usual!

[@simonize251]

I notice a change in your attitude Alex you seem happier, more humble and more at peace. Proud of you man fuck the haters

[@ronimerta8693]

New video from Alex, Athlean-X and omarisuf same time? This must be heaven

[@edwardo1987]

one of the most real dudes on youtube.

[@liamraymond2191]

I fucking love ya bro. Honestly my favourite KZbinr. You're intelligent af. Mad respect from Niagara Falls, ON

[@fcpdre5425]

"Back to the regular schedule" thats what I like to hear, when you posting that recipe video man lol for all the shit cooks out here including myself.

[@RDA8191]

The slingshot is amazing. After 15 years of lifting, I tore my pectoral a few months ago. With the slingshot, I'm able to bench again

[@shadowninya6367]

Where are the arm wrestleing training vids ?!

[@tamir7495]

Alex, thanks for all your content and love the latest collab Omar and Alex definitely my favourite fitness youtubers. I'm 6'6 with a 7 foot wingspan. LONG ASS GORILLA ARMS. I don't train for maxes but I have hit 245 for 2 clean reps. I do a slight pause on my chest for every rep. I train 8 working sets using a sheiko type scheme. I lift with a relatively close grip (feels more comfortable for me) It seems like I'm deloaded my training max every other week and missing reps. Some weeks 225x4 goes up easy. This past week i was struggling 225x3

[@destrohades2094]

I have so much respect for this man!!!

[@Jake-vl7sv]

Hey Alex for your floppy wrist issue try a lot of wrist curl variations, 10 sets of 50-100 with a weight on a towel. Its the most effective wrist strength builder for sure. (Over the index (back pressure), over the thumb (pronation), over the palm (supination)...and all in between. Cant beat it brother. It'll turn your floppy wrist into iron!

[@lukeian2118]

Are you posting the Sunday gym colab or is Omar?

[@xfaggjack4091]

luke ian omar did

[@689twin]

What a video,

[@skyanimal493]

KHABIB TIME

[@SY-it7xs]

From my experience, hook grip does the same thing for neutral compared to pronated on a straight bar basically.

[@headbandog5540]

I'm on a cut. Would it be a good idea to snort protein powder and creatine instead of drinking it? That way I could get the supplement without the calories?

[@archlifts947]

Wow this is demonicly funny

[@Jigzey]

thanks for answering my question, my problem was that i was not making progress with my front lever, but as soon as i did a slight bend in the arms i can hold the advanced tuck for a few secs. But i will listen to you and just stick with the straight arm (everything else is perfect form btw, my front lever just sucks :/

[@ExplodingStar00]

Loving those hair gains man keep it up !!

[@TeeGeeOh]

Alex, I’ve been running the Novice program for 5 weeks and have been having good progress but starting to slow down a bit. I’m going to start eating more to help with my recovery, but I also wonder if I’m going too intense. What should RPE be a 3x5 and a 5x5 respectfully? I’m using it as a parameter to gauge intensity, not as a parameter for programming?

[@swan20051395]

Straight arm strength is king to getting jacked. Learning the planche and doing hollow body felt weird af but now I naturally do it with all my skill training. Planche lean gets the shoulders jacked

[@TVsez]

Rocking the Mike Katz hair bro!

[@rb9951]

I personally don't mind doing hook grip for trap bar. It depends on the nerling on the bar. Some smooth 1s I need to hook grip otherwise it rolls after 3 reps. Usually can do netrual grip if the nerling is ok, even for 1rm. But I like adding in hook grip on it if I'm doing rep work since I can pretty much make sure it never slips. Many of the commerical gyms don't allow chalk so hook grip essentially becomes chalk during high volume. And I don't feel pain at all with it so it's just something I use.

[@russ9656]

Alex will doing pullups and pushups at home impede my recovery if my goal is to increase big 3?

[@tigerbend1964]

rus s best way to know is trying it out. It all depends on your fitnesslevel. If you want to do it and be sure you aren't overdoing it I'd say do a small number of pull ups and push ups and slowly increase the number on weekly bases. Do 10 push ups and 5 pull ups 3 days a week ontop of your normal workout. Way too easy? Do it everyday or do 20 push ups, ten pull ups 3 days a week. Go up that way. Are you feeling it's becoming too much of a chore to do? Cut down on reps

[@russ9656]

Skiller BdH wait what? Did I miss first guy's reply?

[@Seahawks1976]

You should do a video on a weighted calisthenics routine.

[@AlexLeonidas]

Absolutely will. Lots of weighted calisthenics content incoming.

[@SmokusPokusFidibus]

Don't know where to post questions so I'll do it here. Alex, I am training in gym for like 4 years and I have made progress. My issue has been energy lately. When I'm doing back and biceps for example, I start with Pullups. After doing 3 sets of pullups, my forearms and so fatigued that I am unable to perform any other exercise properly. After I have managed to complete my back, I move to biceps. I do Barbell curl and after 3 sets, my biceps are so fatigued that I don't have strength to perform any other biceps exercise. I see so many people doing the same exercises like me, but they are able to perform other exercises with easy because they said that they don'T get fatigued as much. Lately I haven't also been able to increase weight on majority of my exercises. What am I doing wrong?

[@StevenIuele98]

Zercher Squat strength standards?? Ratio to squat and deadlift? Hit 300lbs at 165lbs today. Thanks man, big fan!

[@SV_PDM]

Alex could you make a calves video?

[@AlexLeonidas]

in the works

[@SV_PDM]

AlphaDestiny Alrighty then !

[@alfiethomas00]

Improve a chest that has Pectus Carinatum?

[@alterdestiny1]

i finally got to use my trap bar :) i remember the day i got it, probably a week after one of your trap bar videos. exciting stuff. also i wanna hear you say loose like a spaghetti again. i enjoy the italianisms.

[@alexmora2342]

We missed you bro

[@RDA8191]

They tried to attack you, and you've added what, 5000 subscribers in the last couple weeks since they tried to bring you down? Hahaha fucking awesome, bro. I doubt all of them together have seen that level of growth, I know some people unsubbed from those turds. Side note, you look a lot better with a shaved head. It always makes your upper body look bigger, especially the neck area. I'd say on a cut, you definitely want the shaved head because of some lost size

[@689twin]

Pull ups are a weird exercise, stuck a 6 reps for nearly a year, 21%bf and within 3 months still same BF hitting 15 reps, need to look into adding weight.

[@AliAbdelkhaleq]

What do you think of Dr. Mike Israetel opinion that rack pulls are worthless for hypertrophy purpose and builds a thicker waist due to sheer force.. Made me rethink of doing them again.....

[@ogcaptain4081]

Alex, you are the shit. Great info. Thanks brah!

[@acidishot2]

Alex, obviously you were on ‘holiday’ (still working on videos!) this past week. Do you have any interest in going on holiday to a warmer country?

[@Satsujiki]

Like the long hair bro! Really nice with the cut you did.

[@runswimplayball]

Can you kickflip alpha?

[@ignacioperez2338]

Doing your novice program. Upper body: perfect, a lot of PRs and recovering really fast. Lower body: not progressing like upper body, and also having lower back pain. What should i do?

[@jedidiahmartinez4653]

My front and side delts overshadow my rear delts dramatically. Should I drop direct anterior delt movements like OHP and front raises while working on my rear delts? Coming from a novice lifter

[@dixonvmusic2737]

I have finally hit bodyweight OHP X 5.

[@greengrass4945]

I’m expecting double uploads to make up for the days off!

[@AlexLeonidas]

Haha we'll see :P

[@lemonadejim3069]

Hey Alex, what do you think of a dieting style where you dont eat for 44 hours and then in 4 hours consume meals before and after a workout.

[@Lb-ri5wr]

Just saw you on omars channel, great video :D

[@jkoelj]

Alex i bought ashwaganda extract and i bought macca extract really good supps, thanks. So i was wondering do you know or recommend any other kinds of these plant supplements?

[@Aaron1020304050]

Hey Alex, love your videos. Since your novice program was written a while ago would you change anything about it?

[@steft583]

block press a safer alternative to bench for longevity? Would it be sensible to buy one of those blocks that attach to the bar and bench exclusively with that?

[@sehrniedrich9383]

Jo Alex bro! Just wanted to say you look like a savage at that lean state man;)

[@n--n3542]

Alex why are box squats so much harder for me than normal squats as a beginner? Normally I can squat 245 for reps but when I tried to even box squat 205 once I couldn’t do it.

[@Superhecticwog]

Hey alex what do you think about Dr Mike Israetel's look on MRV and that in a microcycle you should start off at lower sets and overall volume then ramp through the weeks to finally over reach on the 4th week to deload on the 5th. Personally ive done this and find it works well with visual changes. Although this is linear your raising both volume and intensity through the microcycle, changing exercises through the mesocycle. e.g. every 1-2 microcycles

[@theveganlawyer2193]

Alex, haven't seen you do biceps isolation in a while, are you mainly focusing on the one arm pull-ups for biceps?

[@AZ-bf5nd]

Hey Alex, my right shoulder hurts when benching, but if I use the dumbells I experience zero pain. How can I fix this?

[@antoinegagner451]

Thoughts on squatting and deadlifting safely with an hyperlordosis?

[@dojajkox]

I can do less chin ups after doing just pull ups for a while. Guess chin ups carries over to pull up more than vice versa.

[@lad12121212]

Yo Alpha, im losing motivation to bulk as i want to maintain a good jawline, im 6ft 181lbs 10% BF where should i go from here? im afraid to get to 190lbs for this reason

[@terrysae-jaew3174]

Hello Alex, how should we progress on band facepull? I know that stepping backward and increasing band tension that way is a way to progress, but how do you track that progression? By how many steps you take? And what if the band tension lessens overtime due to repeated use? Wouldn’t that mess up the progressive overload? Thanks.

[@kingfitmara1801]

Will u have some more collabs with other people? I really liked the video with Omar

[@AlexLeonidas]

Absolutely

[@IniJr]

Hey Alex, I'm starting a sports science study next year which requires me to do a lot of endurancesports in the first year (swimming, climbing, dancing etc), how can I combine this with weightlifting, what program would be benificial so I can shift things around when I need to? Love your channel man keep it up u inspire me with every upload!

[@InflatableGangster]

Hey Alex, is the effectivness of a weighted stretch with lighter weight at the end of the workout, when the muscle is already tired, the same as that of a weighted stretch with heavier weight at the beginning of the workout?

[@bcars4759]

Could you just do neck curls and not extensions for aesthetics?

[@TRTandHormoneOptimization]

Liked the questions!!👍 Well.... the answers as well 😊

[@nickduncan1585]

I just started getting more serious about lifting and organizing, so you think it’s a good idea to work one body part out a week? Heavy sets and lots of volume

[@budthecyborg4575]

20:46 LOL@ Alex breaking the national record in his weight class at a competition just weeks later.

[@huppelstrak825]

Q&a. Why am i making so much gains on you zyzz program even when im in a defecit. My protein is on point.

[@stevenblackford8379]

Opinions about recovery and intermitting fasting as food is recovery

[@evanbs4500]

What progression exercises do you recommend to achieve a perfect L sit position?

[@HocDolliday]

I didn’t know your Naturally Enhanced is two days a week full body. I also came up with that myself from my own experience. Actually I find one on:two off to be ideal.

[@muhammadasifsheikh1092]

Hey man! What do you think about Colostrum, it's said to have very magical benefits for health and well as muscle building, what are your thoughts?

[@ryangrindey943]

Hey Alex! Just started your novice program earlier this week. I have done one session so far and am supposed to be doing day B today. My question is what would you recommend I do about working out when sore? After that session my whole body has been sore and I wasn't sure if I dhould go today because of my soreness

[@Legenda20SLO]

I lost motivation for lifting, should I take a long break and cancel my gym membership?

[@miguelodin4712]

Hey Alex, what do you think about Mike Matthews? He has a KZbin channel and a blog called MuscleForLife. I'd like to see your opinion on his methods and recommendations. Thanks in advance.

[@trevburn5428]

V.Q. maybe. I don't see yoke training in N.E. would you recommend putting it in?

[@brettdavies8938]

when you say add 5lbs to your squat as a novice is that every workout or every week (3 workouts) ?

[@judehaneman3179]

Is it possible to lose fat and gain muscle if you eat in a surplus on the days you train and a deficit on the days you don’t?

[@cygnusmxn3374]

Do you recommend cheat rows for novices to build up their rows? Assuming they can do it safely.

[@lewee7332]

Hey Alex would you be able to give a solid easily laid out way to fix winged scapula? Feel like my progress is hindered greatly as it affects my form in bench press shifting the focus onto my front delts, since I can't drop my shoulders and keep them there, as well as negatively impacting other excersises.

[@rubbertoe9436]

QUESTION: Your novice program is pretty similar to Jason Blaha’s novice program, why is this and could I follow your progression scheme instead (adding 10 lbs to DLs instead of 5 for example)?

[@ACAB-bc4wo]

Hey alex,how would a novice reach 405 deadlift with concurrent periodization... I mean how he would organize his training and exercise selection..

[@ItsHarvHD]

Can deadlifting with a mixed grip cause bicep imbalance? Although my right is slightly stronger, my left is .6 of an inch bigger and it will be behind the bar

[@harshitreddevil6816]

Hey Alex, I'm struggling to reach my caloric goal. I reach my caloric goal however I'm really having a hard time reaching it. I'm not enjoying my meals. I want to know how should I distribute my meals throughout the day or how many calories should I eat in a meal?

[@muhammadasifsheikh1092]

Hey man! What do you think about *Colostrum*, it's said to have very magical benefits for health and well as muscle building, what are your thoughts?

[@davidpiano8626]

Can flexing your muscles very often cause a stimulus big enough to affect recovery?

[@thusharsushil1777]

Hey Alpha, I know you're not into IF, but do you know of any bad long term effects (over 10 years) of skipping breakfast? I've heard of acidity related issues, but I've been fine so far (2 years) and its helped me with cutting. Thanks for the help. Love from India

[@norwegianwood8120]

Yo Alex. Relative strength vs Absolute strength, What are your thoughts?

[@mmartinisgreat]

What you think about the buff dudes.

[@gaston3905]

Any recommendations or advice of doing full body every other day?

[@isavalla1935]

What are optimum leverages for sumo, conventional deadlifts, and the overhead press? Edit: anthropometric proportions

[@stadiot1]

I'm exactly the same !! I'm weaker at the chin up compared to the pull up

[@Getupsitdown]

I’m completely new to bands and want to start incorporating them into my workout, which ones should I buy and any tips for getting started with them?

[@valwold3567]

What contributes most to back thickness? The erectors, rhomboids, or lower traps? Thanks

[@mastersun1172]

Q: Any advice to bulk on 20 pounds until August

[@ivan0797]

Hey Alex, is the whole "deadlifts ruin your V-taper" a pile of BS or is there at least some truth to it?

[@lucashawkins9575]

Alex, when you do any type of pull, why do you jerk the hell out of the bar? It seems to make you slow at the bottom.

[@blissconnect_]

Any advice for fixing a winged scapula?

[@la2lb]

Alex, have you checked out Anabolic Aliens & if so, what opinions do you have on his methods?

[@forbesfoofighters]

I find the neutral grip pull up feels the best for me. Also, can you do muscle ups?

[@DIGIT4L4]

Is PPL a better choice than full body for someone with good access to a gym (5-6 times per week)?

[@MoroccanMafia]

Hey Alex :) Theres someone on youtube that is seriously strong at weighted calisthenics, search up: 25kg one arm pullup and its the first video He's probably the strongest on youtube