High Risk Muscles.. Don't Get Hurt!

[@Wayf4rer]

The shoulders are the most fragile on this list and you absolutely must take every precaution to prevent injury, or else you're out of working your upper body for months.

[@general2109]

And it’s pretty simple to keep them healthy. Use proper form on push movements and do your rows. Do some rear delt isolation. Done.

[@tvhead7074]

Just make scapular strength your top priority

[@Wayf4rer]

@@general2109 Mobility, flexibility, and rotator cuff conditioning must all be done too. I had a history of subluxations in my family I had no clue about until my should popped out and fucked up my rotator cuff. Everyone needs to be as proactive with shoulders as possible. You only get one pair!

[@Wayf4rer]

@@TheJackOfAllTrades777 That's completely false. I train intelligently and safely, and I still got injured because of a genetic predisposition I was not aware of. When it comes to the shoulders specifically, you cannot take any risks.

[@kennethjohnson4429]

Agree if your just treating them like a its a brick but as long as you take you time.

[@farkaselliott0161]

I haven't watched yet, but there is a zero % chance that a 27 Minute video from Alex isn't top Tier.

[@John-cena6483]

Acktchually, it's 26 minutes and 50 seconds

[@kennethjohnson4429]

So technical 🙄

[@alanrudy2546]

I realize it's kinda off topic but do anybody know of a good site to stream new tv shows online?

[@joshuadamon3394]

@Alan Rudy flixportal :D

[@alanrudy2546]

@Joshua Damon thank you, signed up and it seems like they got a lot of movies there :D I really appreciate it !

[@squatcurldeadlift7346]

That thumbnail is old school, thought I was getting a video from the 2016 days in my recommended lol

[@quadslikescott3816]

Same lol

[@yogds1386]

Good ol' days

[@OmarsGym]

Lol me too literally

[@chrisgomez984]

Started watching his channel not long ago, but his old videos are really inspiring 👊🏻

[@IIG]

Alex, I legit fucking love you man. I can't tell you how much I've learned from you over the years. Even at your advanced level, you never belittle your weaker audience and always look to give a helping hand in all areas of training. I've never seen anything as genuine as when you stopped barbell training when the pandemic hit, just so you could relate to everybody else. I recommend this channel to anyone who is even moderately interested in fitness.

[@kennethjohnson4429]

Agree but he should of kept on so he could get better at his training but being selfless is better sometimes

[@TTInfiniteGaming]

@@kennethjohnson4429 he was getting better, just not at barbell movements specifically.

[@nah3771]

Finally hit a 315 bench. Never really had too much strain in the pecs while training the bench, just the shoulders as you mentioned.

[@judiepix]

Try to hardcore smr rolling all of your back muscles, it helped me tremendously in my power and my right front shoulder pain. So it is usually due to tight upper back muscles.

[@shahanahmed952]

@@judiepix could you provide a video that shows this example?

[@judiepix]

kzbin.info/www/bejne/l4KYZ2ibmpV3qKc Maybe this but i recommend a hard smr roller, not a foamy one, and after you done those exercises in this video, you should rotate your body a bit, so you rolling on the muscles just right next to your spine roll slowly up till shoulders height and down till the end of your ribcage while you are holding crossed your arms front of your body. Then after you done that you should smr roll your muscles arourn your scapulas: when you rolling around your left scapula, you need to cross your left arm front of your body, by pulling your left arm's elbow across your body with your right arm. And opposite on the other side. And dont forget to do this also to your lats, by rotating your body even more, still pulling your arm across. but be careful with your lats. I had right front shoulder pain for a year, couldnt compete because of that, but 1 hour of this back session had done miracles with my tight back. I you do it right, you will have bruising on your back, and the next day sore, but 2 days after it its okay to benchpress, you will feel very good, and comfortable in the benching position. ALTOUGH IF YOUR TECHNIC ISN'T ON POINT, YOU SHOULD FIRST NEED TO LEARN HOW TO BENCHPRESS PROPERLY(powerlifting benchpress) have a good one!

[@judiepix]

@@shahanahmed952 if you have a tighter spot, you should feel more pain, thats okay. Stay on that spot by static holding, or by moving 1-2 centimeters up and down till the pain decreases, thats when you release it.

[@judiepix]

@@shahanahmed952 you should look for tighter spots, look for pain. And dont smr roll(foam roll) your lower back

[@steviewang4102]

The traps and general back area (lats, rhomboids, etc) is very durable and the risk of injury from heavy loads is relatively low, but the problem is they usually require assistance from the lower back which is much easier to blow. Shrugging x3 your bodyweight and rowing x1.5 your bodyweight while bent over more than 45 degrees might not be problematic for your upper back but are extremely taxing on your lower back!

[@AlexLeonidas]

Good point!

[@maxschmidt9461]

That's why you need those spinal erectors of steel and if you use momentum it has to come from the hips, not the lower back. I really don't think it's about the weight itself, it's about if you can handle it. If you start out to row and shrug 20lb, or even 10, so what. Take your time to get to those crazy weights and don't do more than you can handle, but don't be afraid to go heavy if you can.

[@tygarv19]

This upload reminded me to train my neck today

[@bassebajs]

Just got done with a gym session + 60 minutes on the stairmaster, feelsgoodman

[@AlexLeonidas]

Making all kinds of cardio gains!

[@MrSham3less]

1h stairmaster? I'd rather just kill myself

[@silvestresuluda7958]

@@AlexLeonidas all kinds (Hodgetwins voice)🤣

[@LandingBully]

@@silvestresuluda7958 lol

[@Scorched_gymsocks]

I used to do 110 flights of stairs the entire month of September for 9/11 back when I was in EMS and wanted to be a firefighter. Usually lost 5 pounds that month

[@antoninoguarraci8779]

**Alex looking up trap tear compilation to make sure there actually isn’t one**

[@burritodog3634]

?

[@Jay-we2ek]

I know you're making a joke but there actually aren't any

[@NOAH576]

That band leg curl is genius

[@Scorched_gymsocks]

You can also perform these laying down to hit both legs simultaneously by anchoring the band to something heavy or stationary

[@NOAH576]

@@Scorched_gymsocks I’ve tried that before, it’s nice but if I’m laying on my stomach, I prefer dumbell hamstring curl instead

[@Scorched_gymsocks]

@@NOAH576 try a lighter band and the dumbbell. Since you don’t get any contraction at the upper range of the movement with a dumbbell the band keeps the tension throughout the entire movement

[@Noah-hq5rs]

@@Scorched_gymsocks thanks for that idea

[@NOAH576]

@@Scorched_gymsocks dang it Bobby you smart

[@sunaadgurajada3499]

Alex, love the fact that you don’t nocebo the shit out of us. I was truly impressed that you made your argument about pecs being low risk and stood your ground. Such a stark difference from athleanx who tries to fearmonger his audience from doing anything because “they’re gonna hurt themselves”.

[@Jay-we2ek]

Great point on Alex,but I think your Athlean comment isn't correct. I aren't even a fan of Jeff either but you're wrong .

[@freehatespeech6804]

@@Jay-we2ek Nah he's right. That guy says muscle ups are going to get you injured, lmao

[@cbrown788]

Trap bar rows are wildly underrated. You get the neutral grip, plus the space allows you to pull toward the hip as you would with a dumbbell row.

[@Rainmaker153]

GYMS OPENING TOMORROW IN DENMARK. LET THE GAINS BEGIN BRO

[@thijs5931]

For fucks sake they're still closed here in the Netherlands

[@ledues3336]

Fuuuuck they're still months away in italy.... Good luck man, get the gains for us too

[@ledues3336]

@@thijs5931 stay strong brother 😔🙏

[@YamanoRyuu]

*Gets corona, lose all gains*

[@countofst.germain6417]

Basically have always been open in Australia

[@ekeminiisung2557]

You legit have one of the best channels on Fitness YT. Such a goldmine of quality information. Thank you.

[@edtheangler4930]

Alex is the goat of youtube fitness

[@angelgfromcorkerii8797]

MUST WATCH VIDEO, YOU MADE A CLASSIC.

[@oneclip_larry443]

Wow dude this is one of the most helpful and informative videos I've seen in a while. Definitely gonna be revisiting this in the future. Props to you man

[@chrismoll6862]

Ure very strong , talk well, give knowledge and r natural ... im listening , subscribing ..36yyears natural ,weak,sore,injured,, still love training aaand am dacker than most .. never stop

[@AlexLeonidas]

Much love Chris and keep representing the natural way! 36 years is impressive.

[@tikiortaka]

As soon as he says "Pec tear" all those scary images and recent incidents come flashing in my head like a nightmare.

[@mrjoe9545]

Yeah reminds me of one of Larry wheels video

[@barbellbryce]

In regards to the lower back/hamstrings, Wenning Warm Ups have been game changing. 100 reverse Hypers OR back extensions per week, and 100 leg curls. Crazy pre hab strategy

[@nmnate]

I like to flex my triceps pretty hard when deadlifting, I think it's a decent cue to try and not engage the bicep in a dangerous way. Engaging the tricep feels fairly natural for me as it goes hand in hand with locking in my lats.

[@Jay-we2ek]

Won't really flexing your tricep be bad too?

[@deurel]

@@Jay-we2ek triceps can in no way contribute enough to the lift to get injured

[@maxschmidt9461]

@@Jay-we2ek it can create more stress on the elbow, at least for raw lifters (like myself) when you grip super hard and contract the tricep intentionally, but unless you have 100% relaxed biceps it's still better and you can work on your elbow pain, it's usually from usin' angles for direct/isolation tricep work that don't work well for your individually but actual injury from a contracted tricep? Definitely not

[@ledues3336]

26:23 Alex I admire your wisdom, your channel is truly dropping gems every video. I can't wait to see you smash that 405 bench

[@GVS]

Great stuff, 100% agree!

[@helmutkrusemann9194]

best strength and fitness channel on the whole planet. period. This content is invaluable

[@CL-ws6ki]

Lower back: reverse hyper extensions, if at home do these using a yoga ball Bicep tendons and back: weighted chin ups, normal/slightly more narrow grip. Wide grip will fuck your elbow joints Legs rehab in general: single leg Bulgarian split squats

[@ActionSetPieces]

Thank you for mentioning Kneesovertoes! Ben's exercises have helped me out a lot, especially the Nordic Curl, Seated Good Morning and Tib Bar exercise!

[@perseverance4289]

It's pretty much impossible to get a trap tear as a natural with strong traps. Unless it's outside the gym and you somehow have a freak accident. I wanna get my power shrugs back to 500 pounds for 15 reps I did last year ASAP and beyond!

[@countofst.germain6417]

What's the point of doing 500lb power shrugs? I've never done shrugs, my traps have always been one of my genetic strong points, just from doing heavy rows and deads, I'm sure I could probably rep 3 plates easy

[@perseverance4289]

@@countofst.germain6417 It is because power shrugs is the best trap builder on the planet. i also had good trap development without actually doing direct proper trap training myself even before doing power shrugs for the first time in 2019. But the power shrugs simply amplify the development on the trapezius muscle which is good. Why wont you do it?

[@countofst.germain6417]

@@perseverance4289 fair enough, I just don't like doing shrugs, its such a small range of motion weird exercise lol, I got enough exercises to focus on already without chucking them into my routine, if I add anything to my routine it will be for a genetic weak point like calves or forearms, plus I think you can probably get 95% overall trap development without them, but if you enjoy doing them go for it, you gotta do what you enjoy to keep it interesting.

[@maxxfury13]

1.What's the point. 2.Genetic strong point See the issue here? Obviously you don't see the need or point in them if you are blessed with bane traps doing minimal work. Not everyone is that way.

[@countofst.germain6417]

@@maxxfury13 yes I obviously see how that sounds, that's why I mentioned that its a genetic strong point for me, I just think 500lb seems a little over the top you know, I feel like you could probably get very similar results with heavy rows and deads, especially heavy deadlifts with a hold at the top, and that weighted stretch, I really feel the burn

[@Wiizardii]

This is just a general comment to you Alex not related to the video (kind of): Man the videos are just getting better and better! 27 minutes of free info that will be super helpful. This just goes to show that a niched community with people that have very specific interests is super powerful and more effective than trying to make videos that apply to everyone (which is usually not possible). I'm super glad to be a part of this community of people who have an objective, unconventional approach to training and bringing reality back to strength training. We need a discord asap!

[@TimurtheElephantslayer]

21:04 Reasons to use hook grip: - eliminate any grip fatique, with straps you're still holding the bar, with hook grip it's just hanging of your thumbs - hook grip is quicker to set up than straps For example at the end of my training I like to superset: - curls - extensions - facepulls - weighted back extensions (with a bar) Sure holding the bar won't kill me, nor is it too hard, but I rather just hook it and not think about my grip all together. 🤷‍♂️

[@sonzai5162]

Thanks for the birthday gift big bro. You changed my life.

[@AlexLeonidas]

Happy Birthday Eric!! Make this your best year of gains yet 💪💪🎉

[@alihk2290]

Hey Alex! Thanks for this info! Beard lookin good btw

[@МихаилоБ-б1ф]

I watched your old videos and I can tell that you improved so much but also stayed same at the time.

[@IntoTheOutside000]

Damn bro your beard is on point.

[@Propraj]

Thanks for saving us Alex !!

[@gob9852]

Woah man you're first

[@Propraj]

@@gob9852 nah bro I refreshed and I wasn't.

[@innovatixn99]

I hate and love to bench press at the same time, cause if I stop benching for a week, numbers will go down quickly.

[@glorytoukraine5524]

Coming back from the q&a only to see a new upload. Thanks Alex. Your advice has helped me a bunch during this mostly sedentary year

[@AlexLeonidas]

Honored to have been helpful during these times bro

[@00pedroboss00]

Another tip is doing the compound movements in a way that fits your Anthropometry. If a sumo deadlift feels wrong for you, then do conventional. This is very important also Good video, Alex.

[@thelastemplar165]

I agree, my Knee's hurt as fuck on wide squat, but when i start to squat narrow my Knee pain dissapear

[@zetakilla97]

Hey Alex, great video! In regards to your point about the nordics, it's actually one of the movements that can be trained regressively by adding thick padding to the place where your chest would hit if you're unable to do the the full nordic raise.

[@joshuadawson8202]

Love seeing Brian Alsruhe vid in the Hamstring section. You and him are elite.

[@austecon6818]

Alpha Destiny is definitely in my top 3 strength and fitness KZbinrs. Great content as always

[@general2109]

I think I have some really sensitive joints and tissue, because I’ve had pain just about everywhere. Thankfully the fixes are fairly simple. I do rows for my rotator cuff pain, hinges and good squat form for my hips, and curls/extensions for my elbows. If you’re having pain, don’t overthink it! Just do lighter weight, higher volume restorative work throughout the week.

[@Viking_Raven]

Very good points, especially on the chest, so many people are scared of tearing their chest with all those videos going around the internet. But people fail to se that 1 The chest is probably one of if not THE muscle group that gets the most overworked the f out in men. And 2 Many bodybuilders still incorporate unsafe methods to target the chest just for the sake of mind muscle connection. I still see so many people flaring their elbows, raising their freaking feet off the floor, rounding the shoulders, keeping a flat back, looking like they're in an inquisition device while doing flyes. Etc. When in reality the chest is a smaller muscle than most people think, it performs very basic movements and thus doesn't need to get hit directly as much. The main reason why people have big bench numbers isn't because of the chest only, it's because as a compound movement it incorporates the strength of multiple muscle groups.

[@jeremymorrissy9144]

One positive reason I can think of using hook grip over double overhand w straps is cueing tight lats on floor pulls of any kind. Anecdotally, I feel that getting the lats tighter with hook grip comes more naturally, as you have to externally rotate your arms as your hold the bar to keep the grip. This external rotation goes hand in hand with pulling your lats back imo.

[@KurokamiNajimi]

Dumbbell curl is one of my favorite exercises

[@nickvoelker7180]

Running a modified push/pull routine can help to correct anterior/posterior imbalances in the legs. Every training day you're either isolating the quads, or the hamstrings and glutes instead of in a conventional training approach where you'd be trying to select lower body exercises to favor one group over the other. Often in that approach the stronger muscle group continues to dominate the weaker one, and the imbalance persists for much longer than it needs to, if it doesn't actually get worse.

[@bear5945]

Thanks ill try and take this on my hamstrings have been a serious bottleneck to my progress

[@mountain_toast]

I hurt my lower back ego deadlifting about 12 years ago. It physically imobilized me for about 10 days. I've only recently started deadlifting again and I've made it a point to take great care in bracing my core, keeping that neutral spine, and moving up in weight very mothodically. This video is a great reminder to take care of all areas when lifting.

[@caspermikkelsen3081]

Bro your physique is sooo awesome! easily my goal! Once i finish your novice program naturally enhanced will be on its way and you better bet that i wll send you all my gainz// Casper

[@thomasg8572]

Hey Alex, I have been watching for a few years now and I've started to take my gym seriously again. Thanks for providing the quality content, keep it coming !

[@MH-2187]

Incredible points made that everyone needs to hear. Great content as always

[@jonaskieling5720]

Hey Alex, can you do a video on your shoulder mobility routine that you mentioned doing before benching or general barbell push work? Also, general tips on shoulder health would be great! Keep up the great work.

[@adamek9750]

I hurt my lower back after 1 year of lifting.. 4 years later its never been the same but I have managed to get back into deadlifting and squatting.

[@afghani_stallion5613]

What exercise did u hurt it from? Squat or deadlift? Or both?

[@adamek9750]

Deadlift, form never looked bad. I was probably unlucky.

[@afghani_stallion5613]

@@adamek9750 same shit Bru, I always a keep a neutral spine and even record my self to make sure. Doesn’t matter how I perform the lift, I always end up straining my back. I know people that have terrible form on deadlift and never get injured. Sometimes I think it’s just a genetic predisposition.

[@deurel]

@@afghani_stallion5613 used to have the same issue. moved to dumbbell deadlift with higher reps (around 10) and absolutely zero back pain.

[@hecatrice2064]

@@afghani_stallion5613 Same here.It's especially bad when I try to unrack weights from the bar when I'm done with deadlifts.I also get back pain if I sit too much. My dad has suffered from a hernia and my mom has herniated a disc in her back, so our back history isn't very bright.

[@CraigCastanet]

For deadlifts, the best idea is simply never to use a mixed grip. There is a clear risk with a mixed grip and it is not necessary. Just use straps and don't risk the injury by theorizing how you can reduce risk by strengthening this or that. Eliminate the risk by using straps and always an overhand grip.

[@josh_ken]

Love these longer videos

[@MrDarthBaker]

Just want to say thanks for the primo content brother

[@overunderstrength]

Ωραίο βιντεάκι...Σωστές πληροφορίες. Μπράβο σου ρε Αλφα.

[@leakimc]

Your channel is a gold mine of information and I'm sure your videos have made me and will continue to make me a much better lifter!

[@ardexis3627]

Man thank you for this video i was afraid of benching,cause i thought i was gonna tear a pec with 245 3x3😂

[@brettsmith1458]

I tore mine with 205 when I first started lifting. Still be mindful but I'd say what happened to me was rare. Lol

[@ardexis3627]

@@brettsmith1458 it sure was,i used to do 225 singles without a warmup few months ago thankfully i didn't injure myself

[@gajuc2753]

One advice id give you young guys is to always do at least 1-2 warmup sets

[@countofst.germain6417]

I've had a couple tweeks here and there, but never anything bad, I pulled a lat once, when I first started training and I was bench pressing, I was like wtf, my lat really? Lol I think I was just weak all over

[@ardexis3627]

@@countofst.germain6417 same happened to me while pause benching it popped but it recovered in 1-2 weeks

[@AA-gd4eq]

Liked before watching cuz i know dis gon be a gud 27 mins

[@bendagostino2217]

Alex I started doing heavy power shrugs with the trap bar, and while it blew up my traps within a couple of month's, it literally pulled my jaw out of alignment (or that's my theory). I started getting really bad jaw clicking on one side, and it ended up getting so bad that I literally couldn't eat. Layed off the shrugs and it ended up correcting itself. My theory is that because the traps connect halfway up the neck, the weighted stretch at the bottom pulled the jaw out of alignment.

[@prasannakumarpradhan8537]

Finally Geoffrey featured in your video..thanks man for making this community clean.

[@daradulcey9396]

Can you make a video about knee pain how to fixed. Awesome video by the way.

[@kaloyanshalamanov2434]

Man thats content on another level.Amazing job and knowlege.

[@killazelda]

Oh shit. Those band hamcurls are genius. I've been doing glute bridges and one legged glute/ham raises and band (single leg) deadlifts at home but these are so much more simpler to get the rep work in. Thanks!

[@Scorched_gymsocks]

Clam shells, monster walks, hip banded squats, Side lunge slides are your best friend for hip strength

[@bankkozma732]

Loving these longer videos!

[@leefox5366]

This could be a course! Really great information.

[@felip989]

I've got only one injury in 2 years of lifting: glute medius when I failed to properly brace on a Sumo Deadlift. One week with a lot of pain walking. I knew that was not the lower back because I could flex and extend my lower back without pain.

[@samshetty9023]

I’m aiming to have lean muscles, leaner upper body and bit heavier lower body . Working out at home though !

[@samshetty9023]

@JIM DIM I know right !

[@KatieparryJoseph]

Great honest advice as always Alex,

[@steffan952]

Great Vid solid info here man!!

[@TypicallyUniqueOfficial]

Great video Alex. I completely stopped training my traps, I got to 600 lbs for 15-20 reps and I felt I could have kept increasing but it fucked my neck up. Now looking to the left kinda hurts, and my traps have pretty much maintained their size.

[@S0lidMX]

Thanks for the info. You’re the man!

[@crider2207]

Love watching ur vids man

[@bwizard1062]

Is a few month that i m working to the nordic curl and is really super hard (and i am weak lol). But i will get there. 💪 Great video Alex!

[@BluegillGreg]

Great 👍 video, great message.

[@amer6522]

My elbows always bothered me but after i implemented 100 reps of band extensions before every workout as a part of warm up they got incredibly better

[@AlexLeonidas]

Band pushdowns ftw!

[@Kinta02]

very strong video!

[@RobFotherzZx]

Slightly ironic but over lockdown in the UK I actually managed to pull my trap doing shrugs and tear my quad doing bulgarian split squats although I think both of these injuries were largely due to overuse as I struggled to rotate variations as effectively with minimal equipment! Nevertheless, excellent video as always

[@BASEDHITLORLOVER14n88]

Damn! how have you been recovering?

[@aaronlaboi]

great video, but i'd say triceps is a medium risk for sure. Most elbow pain weightlifters experience can be attributed to distal triceps tendinopathy. This carries with it a serious risk of partial or full thickness tears with continued overuse.

[@JordanDinstrumentals]

Thank you for your service.

[@Bombsuitsandkilts]

I do highland games and swinging the hammer around is easily the best upper body, shoulder, wrist and elbow warm up. If you have a sledge, bat, or anything like that just swing it around your head 1 or 2 handed. Both directions. Super easy and fast to do. Don't skip warm ups!

[@benjaminoshane209]

Really good video mate, appreciate the knowledge you put out 🙌🏽

[@6tdcjjklb]

Much appreciated for this video man

[@Cynane27]

Your videos are so helpful.

[@Mr.Sheffield75]

Awesome content man. Cheers!

[@iansamuelson3666]

Great video.

[@marcoechavarria7274]

11 months ago i tore my rhomboid deadlifting. It forced me to analyze everything from the ground up & focus heavily in unbalances

[@RobertGriffith9]

Hey, just a quick point about the lumbar spine and erectors. The innervation of the spinal erectors actually prevents them from contracting when the lumbar spine is rounded forward, so it's imperative that you don't do this - it doesn't matter how strong your back muscles are, because in this position your body won't let them fire.

[@csbdcsbd8728]

My main issue has been my elbows. I've done what you recommend in your elbow solution video consistently for a few months now but hasnt helped unfortunately. Anymore advice?

[@jonathanrichter3184]

Check out the bioneers video on elbows. Hopefully this helps.

[@Ak353-d7u]

Nope chin up griped lat pull down is better than chin up you can use any weight by just changing the pin's position and also you can use it for only one arm with whatever weights you want by using the one arm handle attachment

[@Vamavid]

0:42 If you can bench press 3 plates? That's a big "if" 20:55 Logical reason? Because hook grip is not hard to learn and allows you to totally eliminate the risk of a bicep tear when you don't have straps. Another tool in the toolbox.

[@BluegillGreg]

"We are in a quad-dominant lifting society..." - when you're nodding your head emphatically at this, you know you're pretty far into it.

[@AlexLeonidas]

Lmao!!

[@zombieprodigy9788]

Superb content as always Alex great work! Advice* make sure if you havent already to have good mobility and flexibily in your legs to hit good depth in your squat. If you dont have this you will hurt yourself period. stretch your achilies tendon, stretch your calf, strerch ur hip flexor, and get comfertable in a deep squat position. Thats my advice lemme know ur thoughts?

[@Sophist98]

i strained my hamstrings once or twice by squatting and neglecting hamstrings. Ever since then i started smashing the hamstrings at least double the quadvolume and simultanously my kneepain mostly went away!

[@lSmokAce]

I would add that for the biceps distal tendon nothing beats straight arm ring flies or planche leans if you do not have access to weights.

[@ledues3336]

Dude gyms in italy are still closed, you're getting me so hyped up for when they'll reopen. For now, I'll have to make do with a Pullup bar and rings

[@jimperry4420]

I’ve been using a pull up bar and rings for a year and a half, I’ve never had better gains in my life!

[@ilteschio8244]

Home Gym a vita 💪

[@toni6194]

Nice video i have knee pain so i guess ima go and train my hamstrings. Thanks :D

[@samwatts3450]

Awesome video man, as always :)

[@samjoy5468]

U should do a video on how to train legs if you have had any type of knee alignment surgeries or problems with knee dislocations , appreciate your content !

[@hecatrice2064]

check kneesovertoes on youtube

[@yussefcheaitou]

great video Alex