How I FINALLY Got 17 Inch Arms!

[@NaturalHypertrophy]

Spectacular achievement, Alex. If someone like you who struggled for years to bring up his arms managed to get there natty via hard work alone, there is absolutely no excuse for anyone to pretend that their "genetics" are the reason for their spaghetti arms. As you so well put it: "17 is the new 15". This upcoming generation of natural lifters will be the one to shatter all expectations and bring up the standards so high that even Bronze Era physiques will pale in comparison. We're only getting started, brother(s); here's to new heights and deeper awakenings.

[@DavidDoingLife]

Absolutely. There are too many men like us grinding away for the standard to not rise

[@theodrake2394]

i am natural and have 19.5 inch arms at 20 percent bf cold. its possible. And anyone wondering i have done fat calipers and a dexa scan

[@neverknowsbest7245]

All facts. Standards can't help but improve when our mindset has shifted

[@DavidDoingLife]

@@theodrake2394 damn dude that's incredibly impressive! Great work! You have an insta? I like keeping contact with other tuned in guys

[@AlexLeonidas]

Really appreciate that, NH!!!! You witnessed the entire journey and were always supportive, at this point there's NO MORE EXCUSES for having stick arms. I love this commentary and we can indeed do better than the Bronze Era.. the Platinum Era of real natural lifting is here, get ready for the standards to raiser higher than ever before. We got this! 💯🔥🔥🔥

[@BasementBodybuilding]

Huge congrats man. You deserve it with all the experimentation you’ve done over the years. Putting in the work not just physically, but mentally too. Love to see it.

[@AlexLeonidas]

Thank you brother!!!! Was definitely a crazy mental game, you try so hard yet not much happens for years. But giving up is never an option, and eventually the light reveals itself. It's a surreal feeling, and I can finally say I'm happy with my arms.

[@Tfit7]

@@AlexLeonidas How much did you weigh and do you have body fat percentage numbers for when you had 16 inch arms as opposed to 17 inch arms? I’ve always noticed that in order to get my arms bigger and still look muscular I must have a certain percentage of body fat and obviously have to weigh much more. When I do so I always add body fat to my waist line and elsewhere so I get bigger arms but the aesthetics aren’t the same.

[@mettaalpha8551]

Are you sad that you lost that when you shred it down?

[@michaelsteinberg205]

You’re only 5’5.5”? Dude you’re even more of a hero to me now! Wow! I’m 5’6”, and I only have 15” biceps, but you make the 17” possibility real bro!

[@AlexLeonidas]

You got this brother, our absolute measurements can still be big!!

[@tsa6394]

@@AlexLeonidas You're one of my big motivators, because while standing at an imposing 5'3", I have never thought I could achieve any good strength goals but seeing you put up incredible numbers after so many years of training is just so incredible to see. I'm still a distance runner for quite a bit longer so not quite gonna take off just yet, but I'm getting stronger week by week.

[@musclemann9681]

Alex has bigger arms than 99.9% of naturals

[@tsa6394]

@@musclemann9681 has also trained a heck of a lot longer than 99.9% of naturals, which I hope to do too

[@tmmnago2722]

@@tsa6394 Distance running will for sure interfere with strength gains, but keep doing what you gotta do.

[@hypertrophydisciple]

The new generation of natural body builders who are getting inspired by you is so amazing. Im one of them.

[@AlexLeonidas]

I'm honored to inspire you & many others, we're all capable of so much!

[@Fazlifts]

This is the type of positive fitness content I want to see! Tremendous achievement Alex! Absolutely massive.

[@AlexLeonidas]

Thank you so much Faz!! Love keeping it positive and I hope my achievement inspires others to keep grinding.

[@bilalturkan8004]

Oh boi you can never go wrong with a 28 min video about arm training. Been following this journey since 2015. I’m about half an inch left ! Well done brother Update: both arms at 17 inches cold flexed around 20%bf keeping in mind my arms are one of my leanest muscles. I believe 18 is achievable in the next few years

[@AlexLeonidas]

The gains we've made is insane OG!!!!

[@ajithsidhu7183]

Pleaae do on cure stubbon triceps

[@JorgeGonzalez-sx7fk]

ogs checkin in

[@smokey_mk2]

no way your left arm is only half an inch stay strong

[@bilalturkan8004]

@@smokey_mk2 hhhhhhh.

[@loosecannon6142]

The natural community is on fire rn, and alex, you're one of the reasons. Congrats brother 🤚

[@AlexLeonidas]

I love it!!!!

[@hairbruh4915]

looking beefy brother. Started watching since the 1000 pound rack pull days, you have really refined your physique since then.

[@AlexLeonidas]

So much has happened since then, much love OG!!

[@nattycaptainanavar8319]

Alex. It took me 37 years and natural training to get 19 inch arms. I'm 52 and still getting bigger. Keep up the good work

[@AlexLeonidas]

That's super inspiring to hear!!! Cheers sir 💪🏻💪🏻

[@_Sam62]

Arm circumference alone is unimportant, what counts is your fat percentage. A 19 or 17 inch (Alex) seems spectacular, but with a (too) high fat percentage, there is not much left of real 'lean-mass' size.

[@John-wx9pe]

@@_Sam62 I disagree. Most men don't carry a lot of fat on their arms. If you are 52 walking around with 19 inch arms - you can be 25+% body fat and you'll be in the top .05% of all men on earth in terms of size to age ratio and I guarantee you any thickness from body fat will be minimal.

[@voidsofold]

@@John-wx9pe No most men carry a pretty good amount of fat on their upper arms, forearms sure, but alot of fat shows up on your arms, its why a fat guy who doesnt lift fills up a medium

[@mrsugar2352]

@@John-wx9pebullshit. Men don’t carry fat in their arms lol. If you’re fat all over your arms hold plenty of fat.

[@xavierrenegainzangel]

The power of the bulk! So glad you finally hit that milestone, definitely been a long time coming

[@nootnootpenguino8586]

But muh greg doucette

[@scumbucket555]

Love ur name

[@xavierrenegainzangel]

@@scumbucket555 Thanks bro!

[@cromdevotee449]

The first compliment (and time I was asked for advice in the gym) was for the long head of my triceps. I didn't even have big arms (15 inch) but my long head was never lagging. I credit the late John Meadows for getting me onto dual rope pushdowns and overhead cable extensions.

[@AlexLeonidas]

Awesome brother. John Meadows was a master at correcting lagging bodyparts and was one of the first to recommend dual rope pushdowns!!

[@Devil-ig7kl]

Mine is 13 :( and my biceps doesn't even pop :( I've worst biceps

[@JonathanDLynch]

15 inch arms are respectable.

[@CharlesJohnson1612]

I saw my best arm growth from Meadows’ routine , grew almost over an inch on my arms in a year

[@John-wx9pe]

Right on. John Meadows' Pin Presses are a game changer. It's the equivalent of a hard leg day for your tri's. phenomenal exercise.

[@robertbartlett4674]

I am only 5'4" and have 17.5 inch arms at age 53. It can be done, built most of mine from heavy benching and curls. I graduated high school at 124lbs and now weight 193. Consistency is the key.

[@stephen8996]

God damn man!!! 193 at 5'4?!? I'd love to see some pics somehow. I'm 32 now, at 21 I was weighing 145 pounds. I'm sitting around 185-190 at 5'10 now. Feels good to see how far you've come

[@padraig88]

Damn! 5'5" here and stuck at 16.5" but doing much better with arm training after learning how to properly train them

[@mccabessupplementsandgym3913]

I'm 5,3 and weigh 184lbs I was 198lbs a few years ago my arms are 16" now but where 17.2" I think to gain inches you have to put on weight

[@leonlevy4889]

How big are your wrists?

[@padraig88]

@@leonlevy4889 6.5" here

[@antoniocasanova9304]

During my first 5 years of training i always focused on compound movements to grow my arms. I tried everything that i could to recruit my biceps during chin ups, literally every advice out there, don’t pull the elbow down and back, pull with the arms, bend the wrist outwards, i practiced my technique day after day to engage my biceps, same with dips for triceps, i tried to stay upright and lean back in the lockout position to engage the long head. I never felt my biceps during chin ups nor my triceps during dips. I always felt my forearms, back, chest and shoulders despite all the effort to focus on the arms. My arms went from 13 to 15 inches since i started to incorporate isolation exercises and I started to feel my biceps and triceps sore after the workouts which never happened with chin ups, dips and pushups. Congratulations Alex, greetings from Lisbon, Portugal!

[@Hello-iq5ux]

17" at 5' 5 is freaky as fuck man, im similar height and shooting for 16 my self at least in the short term. Congrats man!

[@AlexLeonidas]

Now you know it's possible! Thank you and keep grinding Steve.

[@Aarohnn]

Hell yeah. Congratulations, inspiration for my 16inch arm goal, currently at 15.25 cold 💪

[@AlexLeonidas]

16 inches is going to happen!!! 💪

[@Aarohnn]

@@AlexLeonidas I’m a couple of months late but I’m at 16 1/8 working towards 17 now 😩

[@dindjarin2988]

BRUH, your shoulders look crazy right now. How you corrected a torso dominant physique in less than two years is absolutely insane. Some of you're training methods seem strange to me but its still crazy inspiring to a guy like me with similarly unresponsive arms. Congrates bro.

[@koleary1798]

Well done Alex! Fantastic achievement. Recently hit 16.5 myself, also natty at 175lbs. I'm 5 11 so I've more room on my frame to grow, aiming for 18 by the time I'm 30 (26 now).

[@AlexLeonidas]

You got this man!! Timeframes are realistic IMO.

[@dcamron46]

It’s asymptotic…you ain’t gonna get 18 natty and lean…I think 17 is pretty amazing actually

[@homeslice4551]

Geoff has the best information on arm gains. My long head was slackin, and training biceps like a savage have been beneficial

[@john-atallah]

Congratulations Alex. You're a huge inspiration. I'm on my way to 16 inch arms right now. I'm sure I'll achieve them faster now with all of your tips 💪

[@AlexLeonidas]

Your arms look swole already and I'm honored to inspire. Keep grinding king!!

[@Adam-TheLiftedKing]

Glad to see you achieving your goals man. Glad to see you got 17 inch arms. You serve as an inspiration. Hope to get 17 inch arms myself one day

[@tristan10880]

14.5” arms here. Only about a year into actually optimal training but I’ve been big on the wide ROM pushdowns and long head cable extensions so I’ve been adding a lot of size there. Also love the high intensity curls just got started with the 45s today. Glad to see I’m on the right track. I’m 6’4” but a very lean 11-13% body fat so while the inch number seems a little low these things are lookin gooooddd. Hopefully I can get to 17” some day keep it up fellow brahs!!! Also ur right, most important thing I gotta do is EAT!!!

[@bambik06]

how you doing nowadays? i'm so curious

[@tristan10880]

⁠​⁠​⁠@@bambik06damn if this comment is from August 2022 then I have gained significant size since then. Looks like I was around 182 at that point with visible abs and skinny (at least compared to now) yet defined arms. I’ve had a couple considerable bulks and now I’m around 195 with still visible abs. The 14.5” arms might’ve been a bogus measurement & I’m not sure where I am now but I think it’s at least over 15” maybe 15.5” I did somewhat measure it recently but I’m not sure. Back when I made this comment I would still say I didn’t really completely know what I was doing in the gym. I was a year into “optimal training” which was mostly true but now I don’t do any cheating with my ROM like I used to. Those 45 pound curls were probably ugly as hell now I mainly do incline curls and I can do 40s for full ROM for probably 5-7 reps, then 45s (which I don’t really do) I could probably do 2-3 reps. Triceps I do sideways middle to away from my body cable extensions for the long head and high force cable pushdowns with the straight bar for the outer tricep instead of doing awkward “wide ROM” rope pushdowns, the one where people pull apart the rope at the bottom. I realized the pulling apart only tricks you into thinking you’re hitting the long head but you’re really pulling perpendicular to gravity. I now sell out on away from center of gravity for the long head and pushing down for the lateral head instead of trying to mix the two together. But yeah overall my shoulders have essentially doubled in width since this comment and I’ve probably gained almost 10 pounds if not more of lean tissue since then. This was when I first started to hit my stride in the gym but I wasn’t eating enough yet to fully see that growth

[@bambik06]

@@tristan10880 Oh damn, I'd say thats an amazing progress. In 2 years you might've actually grown ur arms up to 16 inches, you never know till u measure. Great job on your bulks too. Lean 10 pounds is solid. For me, arms currently at about 14 inches (torso dominant due to arm length & mainly improper arm emphasis in the past). my ultimate goal would be 17s, which should fill up my 6'1 wingspan, being around 5'9 tall, 167 pounds. been bulking for over a year now, started at 135 on May last year. Most of my training knowledge comes from alex

[@NureniKol]

Very well explained. Thanks bro - I'm the same age as you and been training for about 10 years (naturally) so it's good to see we can still progress.

[@AlexLeonidas]

The gains keep coming!! Put in my decade and still gaining, you will too.

[@smeshcel3025]

@@AlexLeonidas hey alex im wondering how long it took you to reach each arm milestone. 13,14,15,16,17? How many inches would you say you gained year one? Congrats brother

[@lewisstrongofficial]

Your shoulders and arms have really blown up this year. They were already big in pretty much all your KZbin videos but this year with you being the heaviest you’ve ever been, they definitely pop out way more than usual.

[@AlexLeonidas]

Thanks a lot man, never thought they'd both improve this much at this rate! This year has turned out to be full of gains.

[@lewisstrongofficial]

@@AlexLeonidas For sure, your back is also looking as beefy as ever

[@kaineboudreau]

The arm size is INSANE my man! Our max lifts are very close to one another (510/360/605) but my body weight is 150lbs and I am 5’5” too. My arms are only 15” soIm going to do the same exercises as you and hoped they’ll grow. Thanks bro, you give me hope lol

[@AlexLeonidas]

You sound super similar to me bro! I'm 100% confident that these tips will fix you right up.

[@KeremC37]

How are you 150lbs with these stats that's crazy

[@JARopen3r]

Alex you, natural hypertrophy and bald Omni man truly show there’s no natural limit!! I’m at 15.3 and 14.6 (muscle imbalance 😵‍💫) but I’m looking forward to the grind!

[@AlexLeonidas]

It's a long and worthy grind, you got this King!

[@rossinverted]

Weighted dips were my savior, Bro. You're right on pushdown logic. Proud of you, dude. Keep pushing limits.

[@jakemackenzie795]

Alex always showing what naturals can do. Great job! Huge inspiration.

[@daxisperry7644]

5ft 9in with only 14.5 inch arms. Watching your arm videos has given me huge inspiration seeing your progress on your arms even though they lag. I always attributed mine to just being torso dominant. No more excuses!

[@AlexLeonidas]

You got this bro!! 16s minimum.

[@Paulo34343]

My arms are 14.8 inch at 6'2" height. They look small.

[@nicknormando4220]

Congrats man, been watching since 2015

[@AlexLeonidas]

Thank you OG Nick, you saw the entire struggle and I appreciate you sticking around for all these years!

[@nicknormando4220]

Thanks for all the information, not natty anymore, but regardless look to you, GVS, and NH for training ideologies. The KZbin natties train better and smarter than the KZbin guys in gear.

[@BonytoBeastly]

Congratulations, man! 17!!! That's amazing!

[@SuperFitPasta]

Alex, your arm building video was nothing short of incredible! Your No BS approach to bodybuilding is refreshing, and I appreciate how you always keep it real with your audience. Your tips and techniques for building massive arms were straightforward and effective, without any unnecessary fluff. Your dedication and knowledge are truly inspiring, and I'm grateful for the valuable insights you share with us. Thanks for keeping it real, Alex, and for always delivering top-notch content that truly makes a difference in our fitness journeys!

[@AlexLeonidas]

Thank you, Owais!!! I love this commentary, really captures exactly what I stand for.

[@GodisgudAQW]

Dude your motivation anti-blackpill rants hype me up so much. You're a huge inspiration for me. The thing I love the most is that you don't see yourself as the pinnacle. I wonder what the future brings for you and the next natty generation. All current limits will be proven to be artificial in time, just like the 5-minute mile.

[@pokemonbacon1237]

22:22 geofrey a great guy with good knowledge

[@AlexLeonidas]

A true blessing to the natty fitness scene.

[@Zeroleon]

This is what never quitting does. Proud of you Alex

[@_mrlift]

17inch is a great achievement . totally agree with you on the exercises for tricep development . I just passed 18 inches . Its possible keep it up man .

[@peppyhydra4544]

@12:50 This is exactly how I benched for years and I have a very high ape index. I literally plateau'd at 110lbs bench for months and it did grow my lateral triceps head a shit ton

[@redjohn5525]

Alex. Congrats to your achievement. You were persistent and patient all these years and you succeeded in the end. You asked us to share our experiences on this topic, so I decided to share mine. Even though I never ever want to be big; my arms are now 15 inch and still growing. For the triceps grow i done only three exercises: Standing OHP Weighted dips Weighted Handstand push ups Like Bill Pearl said when they asked him how he build big triceps he simply said: Anything overhead! For the biceps grow: Weighted chin ups Weighted pull ups Elements and exercises on still ring (but only with false grip) And rarely Spider curls (ez bar) Seated 75° angled dumbbell curls (combination between zottman and drag curls) For the sets and reps... All exercises above this group "rarely" is always 5x5 For occasional exercises roughly is 3x7 But in reality... I don´t care! Cuz I have only one rule about sets and reps: When you lose your focus and awareness of the movement during the exercise... You stop there. There no point to go and push further; you are wasting your time and risking the injury. Once again congrats to your achievement and set a new goal. Wish you the best.

[@dimitris90schild92]

MAYBE THE BEST VIDEO FOR ARM GAINS IN WHOLE KZbin!💪💪your knowledge is incredible!

[@abdelrahmanshahein1446]

Thanks for a very needed W for the natty team in much needed time where peds and sarms are normalised.

[@AlexLeonidas]

A huge win indeed! No drugs needed to build legit mass.

[@James-sw9vm]

Focus on tricep longhead; only do it with arms apart and externally rotated for pushdowns - double rope or two cables is the way. Your numbers (weight) will drop! Dont isolate triceps if the focus isn't on the longhead! 7:26 overhead extensions. Weights start in the middle and push outwards as you go up (external rotation). Hit failure, 0 RiR.

[@Bouncyman8]

"I'm the cat in the fucking box that came out with the bigger guns." Best sentence ever.

[@AlexLeonidas]

Hell yeah!

[@boonga585]

This just gave me a lot of hope as a 5’3” guy never gonna stop striving

[@az9324]

After years of FAILURES that hit. Congrats Alex keep going brother

[@alexanderstoyanov4284]

Congratulations, man. Proud to keep moving forward with this community

[@arvinquoreshi]

Jesus you're actually super-human! Truly an inspiration for all naturals! Keep up the goat work!!!

[@sonicwave32]

22:20 Hell yeah, GVS has been my biggest inspiration to train hard on the non-compound movements, I now aim to pull some of his faces every workout.

[@AlexLeonidas]

Lmao I feel you on that and likewise!

[@HerculesFit]

Well said Alex. You achieved what many don't due to your relentless work ethic and ability to self assess. Many people just give up and use genetics as an excuse not to try. Great job man.

[@navidmehdi6]

You seem really passionate in this video. Thanks for your work again.

[@alex03588]

I have a similar build to yours im 5 foot 7 so this comes pretty handy . Great work man

[@AlexLeonidas]

Then you can 100% get 17s, let's gooooooooo

[@stind1299]

Considering from where you started, you have made an incredible and inspiring transformation. It is a real transformation based on a mastery of exercises, programming, nutrition, hard work and determination.You are a true proponent of physical culture in this day and age.

[@syedzaheerhussainshahkazmi1241]

You finally did it brother, I am so proud of you.

[@AlexLeonidas]

Thank you brother!!

[@akshatmishra494]

Congratulations Alex. You did it my man.

[@AlexLeonidas]

Thank you Akshat.

[@doodsixsixsix5361]

You earned them legit bro, keep up the great work!

[@doodsixsixsix5361]

Damn them shoulders on point too.

[@jj-qx1oo]

your forearms are always goals man!

[@AlexLeonidas]

Thanks man, never had trouble growing them. Just upper arms!

[@omarelsherif4125]

You're the inspiration to me especially when it comes to arm growth. I am stuck at 16 inches as well and the fact that you gained an extra inch with just isolation movements gives me hope. Thank you for the content, King

[@AlexLeonidas]

You WILL overcome 16 inches, proper training is the solution and isolation work really does make a big difference. Let's get these gains, King!!

[@MrKowalskyfication]

Damn Alex, I've been watching you for years talking about your shitty arms. I'm glad you figured it out and crushed your goals! Great to see.

[@AlexLeonidas]

Thank you OG, feels amazing to finally crush these stubborn arms!

[@nitzanmaidan4926]

So hype for this!! Amazing progress Alex keep up the grind - you are the reason I started to isolate my arms and I couldn’t thank you enough my man 💪 True inspiration! Would love to see a bench template to keep helping others smash goals! Thanks in advance

[@TheoneD11]

Congratulations broda. You are huge motivation for me and also for the whole Natty community.

[@do_odman]

Way to go my dude. This is inspiring as hell. I'm gonna have to replace some of these pushdowns. lol I can't not be in the 17 inch club.

[@iggmeister4137]

Dude you look so good here. Physique and fit on point bro!

[@ZainMiah]

This is crazy bro you’re setting new standards for naturals. My arm genetics are bad too and this helps me stay persistent. Btw are you taking on any new coaching clients? I’d love more details on coaching

[@AlexLeonidas]

Not taking on any clients at the moment, but maybe will in the coming months. Thanks Zain!

[@IsmaelDrucker]

I have been following you since you started doing rack pulls back in the yoke/bear mode days, this is motivating as hell Alex, amazing work.

[@weyhanng7028]

Congrats Alex!! Who knows maybe someday you’ll get 18 :)

[@AlexLeonidas]

At this point, who knows what's possible!! Next stop is 17.5 inches, which I do believe is realistic. In the past, I'd have never thought that was the case.

[@cianqf1161]

Congrats Alex been following your natural journey since the start

[@AlexLeonidas]

Thank you so much, OG!!!!!

[@pinoyaesthetics]

I have been going back in forth at 15s and 16s for years now since I wanted a leaner body composition from following a lot of Greg's philosophies. Glad I came across the natty youtube community. Getting bigger is the goal for us natties!!

[@Katalin04]

Congrats on this huge achievement Alex, truly inspiring for us least bless people in terms of insertions. Also congrats on that forearm to upperarm ratio, very underrated.

[@nmnate]

Nice! Looks like I've got my gameplan going forward. Hit that long head. My lateral head pops out when I flex, but I don't have any big LH meat. I've been doing one-arm cable OH extensions and 1 hand cable kickbacks (with shoulder flexion) to hit both ends of the range of motion. Mostly machine preacher curls / hammer curls for the biceps / brachialis. Went from approximately 14" to 15.25" cold flexed in about 18 months. That change made a very noticeable difference in appearance, I can't wait to see how they'll look in the future. I've got long upper arms and long insertions, so I don't really have peaky arms, but I think they'll get huge when I put on more mass.

[@josephkawabata]

Really inspiring to see you grinding year after year and continuing to make progress!

[@sllaa7960]

Congrats Alex, I know how long you've strived for this achievement!

[@AlexLeonidas]

It was a hell of a grind OG, thank you!

[@ElvisLifts]

I have always been blessed with great arms and I have around 17 inch arms as well! Amazing work Alex!

[@goatleaks4986]

@AlphaDestiny the biggest difference I made in my training that led to bigger arms was simply adding an arm day. I ditched the powerlifting mindset of hitting them at the end of upper day and just added arms to my split and hit them twice per week. I chose 3 exercises for triceps and 3 for biceps and the selection was based on movements that gave me the best gains and pump and simple improved at them. The biggest difference with training arms that I experienced is that progressive overload cannot be implemented as fast and intense as bigger muscles. So for example, adding 5 lbs to barbell curls every week led to shitty form and wrist pain once I got to week 3. So I had to add less weight over time and add it less frequently.

[@AlexLeonidas]

This entire approach makes a lot of sense! I'd consider trying something similar, and I feel you big time on ditching the powerlifting mindset.

[@igorveloso100]

I'm a subscriber since late 2016 and I remember so fucking well how your arms used to look like and if there's one thing we OGs know is how much you struggled with your hypermobility and arm genetics. You achieving this is beyond amazing since I used to think your arm genetics would never allow you to have nice looking arms. Congratz, my man, you're freaking awesome.

[@LiamS-J]

This is my goal too, I am 6ft2 180ibs and have been training about 4/5 years now and have 16.5 inch arms cold. I want 18 but the realisation that it may not be possible naturally for me is sad haha. if I can get 17 I'll be happy

[@TobyKBTY]

Goddamn you really are a tank. Looking thick, man and it's awesome seeing you rack up these accomplishments due to proper programming, hard work, and time.

[@AlexLeonidas]

Thank you Toby!

[@domidunks]

I can definitely relate to this, I never really put any focus into my arms until I started a bulk. I went from 14” at 173lbs lbs 13-15% bf to 16” at 203lbs 18-20% bf. I’ve been cutting for about a month and a half now and I’m down to 194lbs 15-17% bf. My bicep is 15.75” now versus when I was at a similar weight 5 months ago it was 15.5”. Not even a half inch gain from then but I’m still happy with it, it’s a long game :)

[@JuliusCaesar103]

Having big arms can be pretty cool. Congrats Alex

[@youpickedthewronghousefool4188]

3:34 this is where the legend himself was created

[@Kv0sol]

31 years old 5"7, started learning how to do conventional stuff and listing to you content. That video when you shredded to 175, and now this?!?! i WAS a skinny guy, and now im slowly climbing the ranks in bulking. I just want to say, thank you so much for all the work you do man, even the photos you put in this video when you were younger/skinny, you almost had me start crying man. Im going to keep following your content, you're a big inspiration on my fitness goal to 175 bulk. Currently 158 from 130lbs. I

[@AlexLeonidas]

Much love Kevin, 130 to 158 is a serious improvement and being skinny is no longer an option! Keep killing it 💯💪🏻

[@Latvian1984]

Awesome achievement. Those are some legit pythons you got there 💪I'm 6ft6 310 lbs(a bit of fluffy bear mode is what i prefer) here and can't tell you how hard it is to look massive and jacked(naturally) when having those long lanky limbs, specially legs lol Shorter guys look absolutely massive with my measurements while me look like i hardly even lift when it's not really the case. For example 18.5 calf would look massive on shorter guy while on me it's just tooth pick lol we all got our struggles i guess, but nevertheless it shouldn't discourage anyone from improving them selves and keep pushing. This channel is a gem for naturals. Would also appreciate some advanced training tips for tall guys on your channel

[@muscleandmath2910]

Congrats man! Last few videos I've been seeing you and thinking, this guy looks objectively big. Not like big for a natty, or big for his height. Just big.

[@AlexLeonidas]

Thank you OG, that means a lot!

[@rizibizi4995]

Congrats Alex, you're insanely huge

[@AlexLeonidas]

Thank you Rizi, definitely my biggest state yet!

[@oscarswider]

Such an inspiration man, what an achievement. Like you said, it’s a victory for all of us. NO LIMITS

[@AlexLeonidas]

That's right, it's a collective win!

[@WestsideBoy]

Yup! I've been doing "overhead" cable extensions for months now. The stretch you get just feels plain good too! I do sets of 15-20, and even then at least how my cable is set up with the Spud Inc system, I have to brace my hips against my rack and make sure I've extended the rope/bar/attachment with carabiners far enough so I don't get ragdolled by the weight. I've been slowly but surely overloading first by reps, then by weight after I've hit 20 reps. I also like to use chains on these because I find it compliments the strength curve really well! I'm just about at that 17" mark myself bro, but it looks better on you hahah

[@AlexLeonidas]

Awesome, with the Spud Inc system you got one heavy duty setup! I also found reps of 15-20 to be excellent for long head isolation, especially for preventing that ragdoll effect. Good stuff my man, 17 inches regardless of who it's on is still mad impressive!!

[@nathanradford3416]

I think you had great arms, I think the illusion of bigger delts to arm ratio was the main reason. I think when you get shredded it gives a clear view what muscles are better than others.

[@JivecattheMagnificent]

Good work, big man. It was only a matter of time, brother.

[@AlexLeonidas]

Thanks brother, It's always just a matter of time!

[@JivecattheMagnificent]

@@AlexLeonidas Absolutely dude.

[@dmolinaro]

First and foremost congrats Alex, seeing someone achieve their goal in such a long fucking time is more motivating that any big number achieved fast (not taking anything away from those, just respect the commitment that achieving something that you thought unreachable shows). For anyone who has not made the switch yet, hop on Alex's tip on ext. rotation on cable pushdowns. The disruption in the long head is IMMENSE while limiting greatly the amount of weight required. I have a 100+kg weighted dip and I was genuinely struggling to do them strictly with 10kg per side. Felt them for like 5 days after ahah

[@AlexLeonidas]

Love this and thank you Davide!!

[@nmnate]

The preacher curl machine in my gym is pretty sweet. Instead of being at 45 degrees, it's flatter (maybe 20 or 30 degrees from horizontal), so if you put the seat down, your shoulders are really flexed. It has a gap between the two handles so I can get a contraction with my hands almost at my ears. I haven't tried the cable curls above my head yet, but that's the only other way I know of to really hit that contracted position hard.

[@nicknormando4220]

I have that style preacher machine at my gym too, and you're right, it's frickin great. Pumps like no other

[@gauravdesale47]

We need a forearm video Alex. Great job on the achievement btw.

[@raymakerscalisthenics660]

My man, you're showing us all what's possible. Really bringing up my hypertrophy game lately to compliment gymnastics work, and I'm astounded every time by the gains I see after each mesocycle. Also, where did you get that chest expander? I'd love to try one out.

[@AlexLeonidas]

I'm happy you're making great gains bro, and respect for the gymnastics work! Regarding expanders.. this is the one amzn.to/3SqnRbH Also bought extra springs from www.aliexpress.com/item/32835117669.html?spm=a2g0o.order_detail.0.0.327af19cXVrROo Then for an upgrade, soon Robert Baraban will be releasing his 7 spring all steel expander which would be the best one in history (shop.handgripper.net)

[@raymakerscalisthenics660]

@@AlexLeonidas Cheers, boss

[@robert50173]

@@AlexLeonidas Extra springs 'could' be attached on each side of the existing 5 springs. Not quite perfect without little loops holding them in place but still doable. Add one of each side then take off the center one, then add it later when strong enough.

[@Ethan-Relearning-Movement]

First of all, congratulations Alex! Your passion really comes through this video, made it an exciting watch! I don't think many on the outside of fitness & especially natural bodybuilding can understand that well. Our bodies can be highly complex puzzles that takes years and intense focus, networking (for additional perspectives), researching and experimenting. No doubt you deserve a masters degree or phd in arm gains at this point!

[@skillzset1066]

Congrats Alex! *And what is your wrist measurement?*

[@nocapillary]

good shit bro! keep up the videos man. inspirational for years

[@aavila1206]

Hey Alex, would you say the extra inch of mass has increased your strength in any area? Specifically any compounds?

[@AlexLeonidas]

Well my general strength is the highest it's ever been but I can't attribute it to specific isolation work or long head/bicep hypertrophy. The extended ROM compounds with more stability is what helped the most for that.

[@aavila1206]

@AlphaDestiny Thanks.

[@stephenguffey7225]

I remember when you were the hardcore underdog in the fitness community and just starting popping up. You sure put in the work. Stay badass. 👍

[@fistnamelastname5130]

I did what you said about the wide pushdowns and now that’s the only part of my tricep that’s sore. I can do push-ups and that doesn’t trigger it at all, but extending behind the body all the pain is there. Great stuff 100%!

[@zman8340]

Alex been following you for years !!! I’ve been stuck at 17.5 -173/4 . My goal always been 18. I’m 100 all natural btw . In my early 40s and starting to train hard again 18 will happen !

[@AlexLeonidas]

Bet you can get 18s in your 40s and I appreciate your long term support!! Your current muscularity puts most youngsters to shame.

[@zman8340]

@@AlexLeonidas thanks Alex . Arms and legs are my strong suit ….Now I got a bit of fat on me but the arms are thick !

[@tmmnago2722]

What can't this guy do?

[@jakezaragoza6091]

Alex your work ethic & analytics is off the chain!working toward 16/161/2💪🏽17s would be phenomenal.I’m 5’6 “but do not have good arm genetics’ but I am determined to get bigger arms never giving up.4 1/2 years into this workout Journey as an all natty!

[@padraig88]

5'5" here with 16.5" but it took me over a decade. Keep it up man!

[@aprichman]

Bro is like a fucking Roman statue over there

[@bloated_Taco]

"If I was able to do it, ME! You can do it too". Damn I am using this as a life motto from now on. Super motivating as alwyas Alex