Full Body Advice, Neck Training, Illusions (Q&A)

0:04 What do you think about Full-body program every other day for an early to mid beginner lifter that consists of compound exercises plus neck training and band face pulls on rest days. Is it possible to have recovery issues? Goal is to get yoked quick.
1:37 Hey Alex, you said that the best recovery is 72 hour per workout, but how to get the best recovery when your novice program tells us to do box squat every Monday, Wednesday, and Friday?
2:57 Hey man, how long before your workout do you take your preworkout meal and how do you space your meals between your cardio and lifting?
5:05 I have been doing OHP specialization. Do you recommend the novice program until I can get my numbers to those standards (intermediate)? I really enjoy doing upper body first though. Thanks man.
6:06 If I’m running naturally enhanced, will it be ok to focus more on rowing for them yoke gainz, while doing 2-3 sets of max pull ups on the mini home workouts 2x a week or would it bleep up the recovery? (even with the extra 1-2 rest days between the mini home workout and the next training day).
7:22 Can neck training help to deepen someone’s voice, especially if their own is shrill and loud, because i have noticed that almost every person with developed neck has deep voice?
9:03 When should a recreational lifter not worry about cutting?
9:58 Yo Alex, I noticed my right shoulder is bigger than the other. And I push stronger on that side too. Will one arm presses fix that?
11:13 I woke up with my neck super sore, yesterday I did a few neck curls between sets of ohp and pull ups. I've done neck curls before with similar weight but never had gotten this sore. What do you think?
12:13 Can you get a big neck with only bodyweight neck curls (increasing volume over time rather than resistance)
13:09 Can neck curls be the only neck exercise I do?
14:06 Hey Alex, while doing my conventional deadlift I feel my mid back muscles getting super stretch. I doesn't give me any lower back pain or soreness, but during the lift, my mid back streches a lot. Is it normal or should I check my form ? Just so you know, my upper kind of rounds a bit during my 1-2 last reps
15:35 Off-topic question but when was the last time you were on an antibiotic cycle? Last one I did destroyed my digestion, and I've heard you say that your digestion is really good! Edit: I have also had acne since then, and your skin seems to be really clean. I am plant based.
17:10 How do you do cardio everyday isn’t that overtraining while doing full body twice maybe three times a week or do you do it at a specific intensity to not hinder recovery’s.
19:21 Can I regain my strength after a cut? If so, how?(I want to lose like 6 kgs)
20:24 Yo Alex, i got a disproportionately large lower body and apparently store more muscle and fat in the lower body, glutes and thighs mostly. How do i counter this as it makes me look weird as my upper body looks weaker.
21:53 Hey Alex! My left biceps has a way higher insertion point than my right biceps, thus my right arm “looks” bigger overall. However, my left arm is stronger than the right one when I do biceps curl for example. What would you advise me to do? Thanks for making a great content!
23:21 What’s your opinion on a pescatarian diet?
25:21 Would NE help you build a body like Kratos from god of war? (love the proportions and would like to have a similar build lol)
26:00 What do you think about separate concurrent periodization? For example: Monday: intensity - bench, volume - OHP, dynamic effort - deadlift. Wednesday: intensity - deadlift, dynamic effort - bench and OHP. Friday: Intensity - OHP, volume - bench and deadlift. With this concept you focus on 1 (heavy) lift and don't have to worry about being tired with the other heavy lifts.
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[@AlexLeonidas]

Great questions, post more down below! --- 0:04 What do you think about Full-body program every other day for an early to mid beginner lifter that consists of compound exercises plus neck training and band face pulls on rest days. Is it possible to have recovery issues? Goal is to get yoked quick. 1:37 Hey Alex, u said that the best recovery is 72 hour per workout, but how to get the best recovery when your novice program tells us to do box squat every Monday, Wednesday, and Friday? 2:57 Hey man, how long before your workout do you take your preworkout meal and how do you space your meals between your cardio and lifting? 5:05 I have been doing OHP specialization. Do you recommend the novice program until I can get my numbers to those standards (intermediate)? I really enjoy doing upper body first though. Thanks man. 6:06 If I’m running naturally enhanced, will it be ok to focus more on rowing for them yoke gainz, while doing 2-3 sets of max pull ups on the mini home workouts 2x a week or would it fuck up the recovery? (even with the extra 1-2 rest days between the mini home workout and the next training day). 7:22 Can neck training help to deepen someone’s voice, especially if their own is shrill and loud, because i have noticed that almost every person with developed neck has deep voice? 9:03 When should a recreational lifter not worry about cutting? 9:58 Yo Alex, I noticed my right shoulder is bigger than the other. And I push stronger on that side too. Will one arm presses fix that? 11:13 I woke up with my neck super sore, yesterday I did a few neck curls between sets of ohp and pull ups. I've done neck curls before with similar weight but never had gotten this sore. What do you think? 12:13 Can you get a big neck with only bodyweight neck curls (increasing volume over time rather than resistance) 13:09 Can neck curls be the only neck exercise I do? 14:06 Hey Alex, while doing my conventional deadlift I feel my mid back muscles getting super stretch. I doesn't give me any lower back pain or soreness, but during the lift, my mid back streches a lot. Is it normal or should I check my form ? Just so you know, my upper kind of rounds a bit during my 1-2 last reps 15:35 Off-topic question but when was the last time you were on an antibiotic cycle? Last one I did destroyed my digestion, and I've heard you say that your digestion is really good! Edit: I have also had acne since then, and your skin seems to be really clean. I am plant based. 17:10 How do you do cardio everyday isn’t that overtraining while doing full body twice maybe three times a week or do you do it at a specific intensity to not hinder recovery’s. 19:21 Can I regain my strength after a cut? If so, how?(I want to lose like 6 kgs) 20:24 Yo Alex, i got a disproportionately large lower body and apparently store more muscle and fat in the lower body, glutes and thighs mostly. How do i counter this as it makes me look weird as my upper body looks weaker. 21:53 Hey Alex! My left biceps has a way higher insertion point than my right biceps, thus my right arm “looks” bigger overall. However, my left arm is stronger than the right one when I do biceps curl for example. What would you advise me to do? Thanks for making a great content! 23:21 What’s your opinion on a pescatarian diet? 25:21 Would NE help you build a body like kratos from god of war? (love the proportions and would like to have a similar build lol) 26:00 What do you think about separate concurrent periodization? For example: Monday: intensity - bench, volume - OHP, dynamic effort - deadlift. Wednesday: intensity - deadlift, dynamic effort - bench and OHP. Friday: Intensity - OHP, volume - bench and deadlift. With this concept you focus on 1 (heavy) lift and don't have to worry about being tired with the other heavy lifts.

[@tshortbull8683]

I just get my cardio from lifting. My typical calories burned during a lift session is 1300 on a 2500 calorie diet. I'm in maintenance mode though. Typically gaining a pound of muscle for every pound of fat lost.

[@RestInPiecess]

Do you think rest paused training (5 second rest in which you re rack the weight) in-between a set, can count as a legit way to progress and get stronger, if you increase the amount of reps you do?

[@jonathanguerrero7552]

Pcp l Pfff

[@mantaspilipuitis6634]

Would living with a weighted vest carryover to jumps/sprints? If it does why nobody use it?

[@alansandoval7914]

Hey Alex you serve as a great motivation for me really appreciate what you do! I was looking for some advice in increasing my pressing power I can do a 135lbs pull up (3 plates added) at 147lbs body weight but I cannot dip 3 plates and can only bench 225 for 2 reps. Ive been focusing on push workouts more but results are miniscule, any advice?

[@manuelmacias5192]

Would you consider doing kinobody natty test?

[@AlexLeonidas]

Any time

[@HoobleyWoobley]

@@AlexLeonidas hell yeah

[@PowerShack_MisFitness]

@@AlexLeonidas I think you're the first youtuber that I actually saw reply to somebodys comment about that test. So far many other youtubers are seemingly just ignoring it lol

[@ZacharyLaid]

Will you be doing the OHP 135lbs challenge with Greg and Omar, also the natty test Greg just talked about?

[@suckyourmum8214]

Do it plz !!!!!!!!!!

[@hamdansyed5772]

Hey Alex are you going to take the Kinobody natty verified challenge

[@mykemathews]

Looks like you're training your neck hard again. And your hair and beard game is on point, too. 👍🏻

[@agamsoi1762]

Dude you go from one look to another and look like a whole different person. Damn dude, looking good.

[@markkart7674]

Kinobody mentioned you in his latest video. Will u accept the natty challenge alex ?

[@interloop]

1. From the perspective of a novice: What ratio of volume should i use for push:pull (excluding pulls from floor), and should i count face pulls as part of the pull volume or just an extra accessory on top of everything else? 2. Is direct ab work actually worth it given the fact that ab visibility seem to be very much determined by genetics + bf%? (Mike Izraetel says no, but plenty of other prominent lifters do include ab training in their routines)

[@MrShysterme]

Every other day is 3.5 times a week on average. You alternate between 3 and 4 times per week depending if you start on Sunday or Monday. I did it for a while, but it is too hard to schedule because your days aren't set and it was slightly too high of volume. I do full body MWF or some weeks TThSa, depending upon what works best.

[@ollvi]

Talking about full body every other day. I started doing it this week and my program: workout A: squat 3x8 bb row 3x8 bench 3x5 ohp 2x8 50 reps band face pulls workout B: trap bar dl 3x8 weighted pull ups 4x5 ohp 3x5 bench 2x8 50 reps band facepulls what you people think? can i manage recovery? i can't stand training only 3x a week, but i wan't to do full body, that's why i wan't to train every other day

[@keegan6298]

ollvi 1back squats, weighted pull ups 2 deadlifts, bench press 3 barbell press I’d recommend you do it in that order and add front squats on a day where you don’t back squat. Add barbell rows on the day where you don’t do weighted pull up But the meat and potatoes and order of your main lifts should stay the same This way you get to mix up your work out and still fit in your main lifts I’m no expert or anything but this seems to be working well for me, however I generally take 2 recovery days

[@danielhello9558]

ollvi so you’re benching and over head pressing every other day??

[@ollvi]

@@danielhello9558 yes. For some time now i've been benching and over head pressing 3x a week and made the best progress ever on them, but this week i changed to 3.5x frequency instead of 3x because i fucking hate to take whole weekend off

[@ollvi]

@@danielhello9558 also have you ever heard of bulgarian method. you do same exercise everyday, just very very low volume, so ofc i can bench and ohp very frequently if i keep volume low per session. Don't tell me you are one of those guys who benches once a week and think you need whole week to recover. Ofc if you do 20 sets of bench in one session you can't do it frequently

[@danielhello9558]

ollvi yes I’ve heard of Bulgarian but if that much frequency works for you and you’re recovering well and making gains then go for it. Personally I like to bench 2 times a week maybe 3 max but yeah

[@juansantiago6824]

Thanks for answering, I think it was a minor strain because I didn't warm up well.

[@AHSBALLERS1234]

Do the kinobody test

[@Kramer2727]

Will you be taking part in Kinobodys #NATTYVERIFIED movement?

[@ACA_88]

Thanks for answering my question about the shoulder imbalance. Will definitely try your advice out!

[@Agent_Orange_Peel]

Always enjoy these videos. Thanks man.

[@pino_559]

I do full body 3 times a week , Tuesday, Thursday and Saturday, Im thinking of doing cardio Monday Wednesday Friday, What are your thoughts?

[@AlexLeonidas]

Sounds fine to me just pay attention to recovery

[@Ryan-sb2tw]

Hey Alex, what’s your thoughts on lateral raises? I feel they’ve given me great results for my side delts and was wondering if you ever incorporate them into your training along with a vertical pressing movement for optimal gains

[@tshortbull8683]

I do lateral exercises as a finisher on press day. The military and/or dumbell military press are a good compound for shoulders and triceps, follow it up with front and lateral raises for extra work on the delts. I mean sets though, not just one set.

[@Ryan-sb2tw]

T Short Bull I always do 3 sets on my push days and even on my pull days I’ll do an extra 3 sets after rear delts. They are great!

[@adamek9750]

Its a basic exercise bro.. that’s a dumb question

[@Ryan-sb2tw]

APEX ALERT I just wanted to see his view on it as he never speaks much about them but advocates for overhead press to build the delts, chill bro

[@tshortbull8683]

@@Ryan-sb2tw I do the same. I do front and side delts on press day and rear and side delts on pull day. That's actually where I get the most work, cardio, on press day.

[@joescugoza5486]

Every time I do Squat, Leg Press, Deadlift got heavy, I always get light headed af. Can I just do leg extensions, and leg curls?

[@davidowsky1112]

Hi. I would suggest to use a diffent approach, like 5×15 5×20 10×3 ecc... Focus on the pump and dont worry about heavy weight. Unfortunately, leg ex. And leg curls are not enough for optimal leg development. Also, try squat jump, split squat, lunges and bw squat for high volume. You're gonna get DOMS in your glutes and vmo like never before. Skipping rope and shadow boxing are KILLERS for the calves. Hopes this helps you out :)

[@hecatrice2064]

I think that's normal (to an extent),I get that too,there is that one viral video of a dude blacking out and fainting after a heavy deadlift (that's not normal)

[@alessandrosalvatore3826]

I have a slight scoliosis and probably a leg a notch shorter than the other. Hence when I squat my left foot and leg tend to rotate more outward than the right one. I also feel working my right glute more then the left and left quad more than the right. What would you do?

[@guillaumemamadou5939]

Hey man,where are you at 1 arm chin up/pull ups,new video about it soon?however great video,thanks to introduce me in strength training💪🏾

[@chanderbaghel2377]

waiting for the training collab with jeff nippard😀😀

[@markkart7674]

Stupid question: When a 200lbs guy can do a pull up with +50lbs weight and a 250lbs guy can do one pull up, are they equally strong or is the 200lbs guy stronger ?

[@Jsoccer1999]

Absolute strength the same, relative strength higher for the 200 pounds dude. Depends what you’re talking about

[@cncxrailgear6501]

Hey man, its @robleslift from a while back, and I never got the chance to thank you for the advice you gave me way back then, so thank you. I have since increased my bench to 295lbs, deadlift from 455 -> 595lbs, and squat from 365-> 455lbs (17yrs old now @175lbs). I work out 5times a week with Mon: bench(intensity)/deadlift(intensity) Tues: Skwat(Intensity) Wed: Back (cheat rows/ rack pull) Thurs: Bench(volume) Friday: Skwaat (volume). Saturday and Sunday I have been taking off. Do you believe that I could benefit from more recovery or I am ok for the time being, and what accessories should I add that will help my bench (as it is the most lacking lift of the three)? Thanks, man, much appreciated.

[@maximalsakerhet7930]

Wtf almost a 600 pound deadlift at 17 that's very good

[@maximalsakerhet7930]

what advice did he give you way back? I'm also 17 been training for a little more than half a year and am nowhere near as strong as you

[@cncxrailgear6501]

@@maximalsakerhet7930 kzbin.info/www/bejne/gIPCgZmKd55-gq8 here is the link to the vid that I am referring to. My question is at 21:04.

[@hecatrice2064]

@@maximalsakerhet7930 the guy is a fucking monster that's how,you gotta have elite genetics and/or work ethic to reach those numbers

[@chanderbaghel2377]

hey alex do you think that your novice program can last a year because i watched an old video of alan thrall stating that linear progression works only for 2-6 months do you agree. btw great content😊😊😊

Hi Alex, I love your content and want to thank you for what you bring to the natty community! My question for the next Q&A would be; what's your opinion on BW Triceps Extensions (or body triceps press in BB.com terms) as a way to build nice triceps, especially the long head. As I get stronger and lower the bar in the rack more and more, I feel an increase strain on my shoulder joints, especially at the bottom when you start to push back...I start to wonder if it's a safe exercise. Thank you so much!

[@Arkantos117TV]

i have a question guys, what is better doing 3 or 4 sets to failure of pull ups with just my body weight or doing 3 or 4 sets adding extra weight but doing just 5 or 8 reps?

[@The_Beav]

Are you going to do Greg from kinobody Natty verification?

[@AlexLeonidas]

Would love to

[@AdenJay.]

Hey Alex, long time fan here. Was wondering if you ever released your recipe for beard oil you spoke about when you first went plant based? If so I’m sorry I missed it and can you tell me where to find it Thanks for everything you do man

[@ryanchang9302]

Hey Alex can you post these on Spotify? It's already a podcast format. I listen to you while doing light walking.

[@juniourkalegga6247]

Hey Alex need help I'm 17 been training for a year now but lately when i do chest, I feel doms way more on my right peck than my left. I've tried using dumbells but nothing changed. Is it because my left side is stronger than my right?

[@OmarsGym]

Juniour Kalegga good question i’m experiencing something similar

[@kaihuizing5970]

Could be your body just has a natural tendency to lift more with your right side.

[@unknownsource4359]

To anybody who has experience with returnig to workout after being sick, What split slaps on more muscle in a shorter amount of time if I was sick of food poisoning and had to lay off the gym for a month? I lost like 5 pounds and some muscle density. I definitely feel skinnier. Full body 3 times a week or PPL 6 days a week? Much appreciated

[@ExcaliburX1]

Hey Alex, can you do handstandpushups?

[@RubyRubeMe]

Is it possible to have a hiit and high vloume set at the same time and if so can you give an example?

[@grinch0364]

What’s your opinion on HIT training? Do you believe Dorian Yates or Mike Mentzer’s style of training is better than doing 20+ sets?

[@trevz3560]

Hey Alpha, I competed at Michigan Powerlifting Finals and I had a deadlift of 460. After starting lifting using bulgarian lite I have a deadlift of 415 and I haven’t been able to move it up. I’ve been using trap bar dead’s, Jefferson’s, begins the back deadas and sumo dead’s with Bulgarian to get it back up, my bench is increasing but my squat and dead are stagnant

[@markmarki9511]

Last time study tips?

[@lucafini8768]

Can using the same rep ranges & tecniques of neck curls on weighted crunches be beneficial? Like, using a 20 lbs plate to do 4x25 or 3x100 and with time increasing the weight? I think that complementing heavy weighted planks to weighted crunches with maybe 45 lbs for a 3x100 will get your core super thick..what do you think??

[@georgigeorgiev8058]

Bro should I do reverse biceps curl for brachiradioalis with thumb over the bar? What's the different in this exercises does the thumb grip very important?

[@isaacschutz7056]

Hey Alex, I intermitted fasted for 2 years in a calorie surplus majority of that following a 20/4 method with no problems, but now that I'm cutting I consistently break my fasts early with snacks and binge after my eating window, while only following 16/8 and end up eating up to 1000 calories over my cutting goal. I'm a 20 year old uni student currently weighing 74kgs at 6ft and around 16% bf already dropped 10kgs but have now hit a wall. Do you have any tips to stop urself from snacking/binging while on a long term cut? (plant based too btw)

[@NathanMulder]

Well when do you snack? At what time periods? Just alter your eating window according to that. If that isn't an option, then be more disciplined. If that doesn't work, why cut? Fuck it!

[@josipmatkovicdrazica9019]

Thoughts on australian pullups for mass?

[@eliotlaurent3278]

What do you think about minicuts between gaining phases?

[@xXStIcKiNgXx]

I’ve been training for almost a year. I’ve always been that tall skinny guy but always athletic. I’ve realised, I’m getting stronger but not heavier, maintaining weight. Any tips on how a skinny guy who trains a lot can put weight on while maintains strength and that “ripped look”

[@HooDRidEWhiteY]

Gaining weight in any significant amount will cause the "ripped look" to go bye-bye. Unless youre juiced to the gills.

[@Summerbrah]

Hey alex, currently my bench is at 95kg. I think I am at the end of my novice phase, since I have not progressed on it for 4 months, while trying to use progressivr overload. What should I do to keep increasing my bench numbers?

[@luke-russian]

For someone who is a bit overweight and not a lot of muscle . Is there a way to Cut down in size / fat but also be gaining muscle. Do I have to change the amount of calories I take in or will it balance out over time with exercise?

[@juliansimo2815]

as a beginner you can, just eat healthy and much protein, train a standard plan an stick to it man!

[@juliansimo2815]

+ eat in a little caloric defizit most time

[@jimmyking92]

You can get stronger in a caloric deficit and gain muscle. As a beginner it's totally plausible and easier. Eat clean and stick to the workout.

[@luke-russian]

Alright thanks guys. Another question if you don't mind me asking . I have been doing the program GreySkull LP for 2 months now. What are your thoughts on it? Is it something that I should stick with or is there not enough exercises to do in the program ?

[@blairmonkman7507]

@@luke-russian Your better running Alex's program bro more people to answer questions on it, most of us won't have any idea what program your running right now.

[@cristianluna6920]

Lately my upper back has been causing me discomfort, whenever I shrug it becomes a sharp pain, does this sound like a herniated disc and if so is there anything I can do to fix it without surgery?

[@georgigeorgiev8058]

Thoughts on shadow boxing with 5kg dumbells?

[@mflcon]

Alex, what about the kino natty verified that Greg is about to bring to public? what people in the youtube fitness industry do you follow? Thoughts on it . Peace

[@jezzerwilson49]

How long on average before newbie gains end? I have been adding 5kg per week for 7 months now and still going strong thankfully, I get it differs from person to person. I am touching a 400lb squat now

[@elliotyamamoto38]

400lbs squat in 7 months?! That is very strong. Did you start from scratch?

[@joseenriquez3424]

I'm assuming your doing his novice program?? If you are, that is amazing. Could you give any advice for someone who just started his novice program?? Do you go to failure or leave 2 reps in before your form starts breaking down(technical failure)??

[@jezzerwilson49]

I don't do novice programme I have been doing my own, nothing too much. I usually leave about 2 reps left average

[@thekid0x]

Can you talk about bone structure and what it means to lifters in terms of strength/hypertrophy

[@rockstarsmg3632]

Hey Alex I'm a mid beginner lifter and i squat bench deadlift and overheadpress 2 times a week , one is a 3×3 and one is a 3×8 , I am making gains with this plus i do accessories. Is this good?

[@finnhowcutt5627]

If it's working and your enjoying it I see no reason to change anything

[@zachlemar9077]

Alex I started lifting in my thirties. I think I've got above average genetics in terms of aesthetics symmetry and muscle building capacity... I think. Do you think it's possible to achieve something approaching your physique in three years?? It's just that I want to get a very good physique while I'm still in my thirties.

[@nikolateslacoil4003]

3 years of proper training will give very noticeable muscle gain, in fact, most of the muscle gain happens in the first 3 years or so if done properly.

[@yazka9023]

Now it's Ramadan, and my gains have depleted HEAVY (64 → 61ish bodymass) is it gonna be possible to get my gains back quick after it's done :{ ? My current bench is 80kg for 1rep

[@dylancampbell5917]

Yazka Id say you’ll bounce back pretty fast.

[@Fogyt121]

no, you have shrunk into oblivion

[@muscleandmath2910]

What would you suggest to someone who's about to finish college but has no direction in life. I'm not opposed to the 9 to 5 life, but it's not what I really want. However, I'm not very creative and don't know what I truly want.

[@advantageofthedisadvantage7213]

Try different things until you find something you're really into

[@runmrghillie634]

Although it would take far longer to achieve, would the amount of muscle size an experienced lifter gains from adding 20lbs to a lift be a similar amount of muscle size a novice lifter gains from the exact same strength increase?

[@makkm322]

Hey Alex I’ve been experimenting with a new split and I’d like to hear your thoughts on it. I’ve begun doing a torso/limb split, hitting torso (chest, shoulders, back, lower back) 3x a week, and limbs (basically arms and legs) 2x a week. The arm volume seems inadequate but I’m getting a lot of indirect volume from my torso days with exercises like BP, OHP, pull ups etc. Lmk your thoughts thanks!

[@Manu_08999]

Looks like a modified upper/lower, interesting. I would say, if your recovery is good, keep it.

[@makkm322]

Yeah I’ll usually have 2 days for lower back and the third torso day I’ll incorporate some direct ab work.

[@amit4rou]

Why does the mic grip look like "half grip" from pubg mobile

[@markmarki9511]

Since pushing strength is correlated with bodyweight, can maintaining bench press strength while losing weight be considered as progressive overload?

[@Getupsitdown]

Hey Alex, I’m 140lb and very lean, I’ve been training for 2+ years and would consider my self an intermediate. I also play rugby nearly year round. I feel like since I’m always running I’m having trouble gaining mass, any tips to get bigger without too much fat so I can still preform my sport optimally, I need size but I also need strength as well for rugby Edit: I don’t want to eat too much as I need to keep my speed and conditioning up for the position I play which is why I don’t drastically increase my calories, I don’t want the fat, I’m strong for my size I just need a bit more mass, and eating just a bit more doesn’t seem to get me anywhere.

[@maxos-4135]

EAAAATT

[@blairmonkman7507]

Do a bulk and gain 1lbs per week bro, just a very mild surplus should get you results but the further on you yet in your training career the harder it will be to put on muscle without the rugby let alone with it so optimally, drop it and do a little bit of other cardio or just, as I say, have a slight surplus in calories.

[@samkim231]

I've been doing weighted pull ups for a few months now, and I can do 85x2. But recently, I've had a plateau, and I can't seem to increase the weight. Maybe I reached the intermediate phase, but I don't know, especially bc I'm pretty light at 153 pounds. Any thoughts on how I can change stuff up to keep increasing the weight? btw im 5'7"

[@YamanoRyuu]

How many reps and sets are you supposed to do on a heavy,light,medium setup,? still dont get that part...

[@OmarsGym]

i’m currently in my second week of Ramadan and my gains have suffered. I’ve been in a calorie deficit and my strength has decreased. What’s the best approach to regaining my strength after Ramandan when i can be eating at maintenance/ surplus again ? (following your novice programme btw)

[@ronvonbergen3451]

quit islam dude, jesus forgives u

[@ronvonbergen3451]

@Thoughts of a Human there is no allah - allah is small

[@jimmyking92]

Since you are a novice, lift heavy and eat as much as you can and as cleaner as you can but YOU HAVE TO EAT. You can't lift heavy with quinoa salads only.

[@greendoog2138]

Jo Alex, which belt would u recommend for weighted chin-ups, dips etc.? Would really appreciate you helping me out. Love the content, greetings from germany!🙌🏻

[@JADISTIC_]

#Q hey Alex, I've been benching 4 times a week squating 3 DL 2 and pressing twice for the past 3 months. I am willing to switch it up this times substituting my benching with OHP and squating with DLs and vice versa. What's your thoughts about that?? Edit: I should state that by saying 4 bench,3 squat,2 press,2 deadlifts I meant including the variation

[@yunusdemirci9047]

Hey Alex! Can i make gains with 2 fullbody workouts a week because of lack of time?

[@TexicanMr]

Alex trained 2x a week for a long time

[@davidkatunaric4795]

Hey Alex! How to specialize OHP while doing it twice a week. I'm an intermediate lifter and want to raise my OHP strength to 75-80kgx5reps

[@lolfirepoisonftl]

Hey Alex, do you think it's possible to build big shoulders with just the Z-Press as your vertical pressing lift?

[@AlexLeonidas]

100% yes

[@Manu_08999]

What do you think about not doing deadlifts, or any pulls (no adjustable racks) for that matter, and only doing hyper extensions and dumbbell rdls for posterior chain? I hurt my spine in the past doing deadlifts, that's why I regard health higher than strength.

[@muscleandmath2910]

Do you think that weighted calisthenics would prevent excess fat gain during a lean bulk as opposed to not doing any calisthenics but eating the same calories? Since the body will know it has to lift itself instead of just am external weight.

[@yellowflash5123]

Advice for growing out a full on beard? (I’m 19 and am desperate to have one grow out, mine’s patchy)

[@hecatrice2064]

Minoxodil and oils,everything else is genetics as far as I've searched (disclaimer: i have no facial hair)

[@amineahnine612]

Hi Alex, great videos as usual ! I have 1 month and a half of militray service in a base that has no gym equipments. Would missing gym for that long effect my gains ? If so, what do you suggest man ? I'm thinking high volume pushups, lunges , and resistance bands face pulls !

[@georgigeorgiev8058]

Do you think the mobility and flexibility are more important than strenght?

[@andrej6054]

Hey Alexm please respond to this. Would sled pushes, trap bar deadlifts, farmer walks, standard deadlifts, rdl, pistol squats, sprints and jumps be enough to build bigger, stronger, good looking legs(and core)? I could add bulgarian split squats or lunges as well. The gym I am in doesn't have safety pins on the racks... I am a university student and can't afford a better gym right now and I am not gonna squat without safety pins

[@AlexLeonidas]

Yes it will work very nicely

[@ronnie2117]

My conventional deadlift is really slow off floor. However, if I get it up for about an inch it goes really fast and can always lock it out. What can I do about this? I'am 6'3 btw

[@Fogyt121]

take the slack out of the bar before you start and brace well

[@Ryan-sb2tw]

Add deficit deadlifts to your training if you aren’t a novice anymore. They’re a fantastic movement.

[@ronnie2117]

Thank you both!

[@tupacshakur4302]

hey alex, when i do neck curls i have pain in the back of my neck, should i watch my form?

[@ensoccerpediasing5833]

Hey Alex, what are your thoughts on running upper lower 6 times a week (3 upper 3 lower) using a heavy light medium setup?

[@davidowsky1112]

Very complicated to do... I would suggest to try fullbodyevery day with low intensity

[@blairmonkman7507]

I would run a 6 day PPL with intensity and volume days instead.

[@frdz0]

Jeff Nippard has a routine exactly what you described. Looks great and well balanced.

[@blairmonkman7507]

@@frdz0 I'm sure Jeff can pull it off I just think a 6 day split would be a bit overkill. It's got both it's advantages and negatives I suppose.

[@mrmrsSmith-dj2im]

Yo Alex! What's up my bruda? If I train 3 times a week full body and after that when I eat something majority of nutrients will go to bigger muscles like legs and back. Leftover will go to smaller muscles, how is that enough for them. Will recovery be better if I switch to upper/lower routine? Why are you doing face pulls with band? Will I have same results if I do bent over face pulls with BB or DB's

[@Davotheledge]

You should film/document some of your running progress.

[@AlexLeonidas]

Got any ideas for that? I'm game

[@Davotheledge]

@@AlexLeonidas Just maybe some more info, eg. running times and distances. Perhaps some footage if it's feasible.

[@runmrghillie634]

What do you think a good weighted plank standard is for a strong core? I'm a novice lifter and have worked up to 105kg for 3x30 seconds with correct form but haven't noticed much carryover to other exercises. Thanks

[@sp-nj9le]

Alex, what are some pistol squat strength standards?

[@taylorstreets8653]

Hey Alex, when doing my main leg exercise on volume day, would 10x3 on conventional/sumo/floor deadlifts be okay for safety vs 3x12? Thanks man, keep the content coming!

[@johnyabut9575]

Hey Alex, could I do home body workout for neck extensions and neck curls with pillows acting out as weights by pulling down for increased resistance? Great content btw 👍🏼

[@giordanofacca7377]

How can I use the concept of increasing total workload over time in my training while trying to vary the set / rep scheme? For example, If I do a 10 x 10 with 135lbs on the bench press, that’s 13500lbs of total work. However, if I wanna change the sets and reps next volume day and I can only do a 3 x 10 with 170 lbs, that’s only 5100lbs of total work. I understand that I’d be changing the percentage of my 1rm, but those set / rep ranges are still classified as volume. Can you thoroughly explain how to ensure I’m increasing my total volume in my training?

[@joescugoza5486]

Hey Alex, I’m exhausted. I’ve been training for 3 years. I’m 5’7, 180 lb, about 18-20% body fat, and just below strength standards. The past 2 months I’ve been on a slight deficit to try and shed a little fat. I’ve lost 3 lb and gained a tiny bit of strength. I feel like I look small and have never felt big. If I go in a slight surplus, can I expect to get stronger and bigger (bear mode?) within the next year? If so, what program? I love OHP and absolutely hate training bench press. Thanks man!

[@tolis5631]

Hey Alex. Will 20min medium jogging the day before heavy leg day affect my workout??(decrease weights e.t.c) What do you think?? Thanks

[@blairmonkman7507]

20 mins of mild jogging? Nah doubtful bro. Especially if you already train consistently and get good recovery.

[@wynta9743]

How effective would doing seated bench dips and bodyweight tricep extensions with a 30kg weight vest be for hypertrophy?

[@rogerforde6065]

Hey Alex, I'm an intermediate lifter, currently running Push/Pull/Legs 2x a week but having issues making it to the gym because of work constraints. What are your thoughts about switching to Push/Pull/Legs 1x a week but swapping volume/intensity each week? Thanks for your advice.

[@sack260]

Hey Alex. On the novice program, I do free squats. Can I do a 3x5 on barbell backswuats and then 2 sets of leg press to get the 5x5 but have more load on just my legs?

[@Jonas.DeViller]

Hey Alex, I recently got pretty sick and dropped around 20lbs of lean bodyweight over two-three weeks. As a novice lifter, and assuming I'm in a decent caloric surplus: How would you reccomend I structure my training/diet to regain the lost size and strength? Love your content bud, huge thanks from the east coast of Canada!

[@Jonas.DeViller]

@Andrew White Thanks for the reply homie, much appreciated!

[@Jonas.DeViller]

@Jimbe To my eye I look to be at around the same bodyfat percentage as before I dropped the weight, give or take a bit. While I'm sure some amount of the lost mass was in fact fat and/or water weight, it is quite clear to me I lost a significant amount of musculature over anything else. I was unable to eat or train, many days I went completely fasted due to a stifled appetite. I'm far from an expert here though haha

[@trevjcandy3632]

Doing bulgarian esque training by making a list of upper push upper pull and lower body movements, picking one of each section and maxing out and trying to make a pr every workout with different exercises every time??

[@JF-xi2ko]

Hello, Alex! I want to incorporate romanian deadlift in my workouts but I feel like my back begins to arch when the barbell comes just below my knees. I guess I have stiff or maybe weak hamstrings... any tips would be helpful.

[@mflcon]

Alex, what do you think about behind the neck pull ups for the traps?

[@deadsick95]

Yo Alex! What are your thoughts on tempo training? Is it useful for building strength and muscle? Can changing tempos be used to override the biological law of accommodation?

[@simondean5227]

Hey Alex, if I train my neck without also training my traps, will I look disproportionate? I'm not a fan of shrugs so I don't do them, but I'm considering neck training, but I don't want to look disproportionate

[@michalnovak5837]

Will doing nordic curls help me build my glutes?

[@oZoooMx]

Hey Alex, I have some pain in the hip area whenever I'm squatting. Maybe not so much pain, more of an uncomfortable feeling, like my hip bones are pushing out. Any advice on how to stop this? I've been doing leg press instead that last few weeks. Thank you!

[@masondixon1718]

Radz a little late, but try different stance widths and different foot angles

[@cammackk]

Hey Alex, could you split your intensity to an upper lower and volume full body or the opposite volume upper lower and intensity full body, your thoughts

[@mors3k3]

hi alex , thoughts on mass gaining supplements

[@markkart7674]

Trash. Loaded with all kinds of sugar

[@happzy]

Other than creatine and good diet +vitamins if you don't get enough from your diet, as a natty you need nothing else. Everything else is just supplement companies repackaging sugar.

[@happzy]

@Spinach and SceneryI don't think that's true since you produce creatine naturally by eating meat but who knows. However creatine is probably best researched supplement out there and it does increase your gym performance. Regardless even creatine isn't mandatory, good diet and that's it.

[@jimmyking92]

They are all trash, bad carbs loaded with sugar.

[@Username8795]

Hi. I have your NE and I am curious to know if it's okay to run it more like dup and letting the exercises stay the same for longer time and switch when progress slow down? Still having the intensity and volume day but with more set and rep scheme variance over exercise rotation. I did progress like this on bulgarian split squat for three months straight when I had injured elbow. Thank you for your work ;)

[@Getupsitdown]

Any advice on what training schedule/ body split I should do when I practice rugby twice a week and have games on Saturdays? Practice T/Th

[@kappakd]

Is it ok for a novice to do 5 sets of 1 on the deadlift? Or at least rest like 30 seconds (mainly to readjust) between reps.