How I Got a Strong Bench Press

[@omp365]

"close grip pause bench, regular pause bench, dead bench, close grip dead bench, low pin press, close and wide grip, slingshot bench press, paused and close grip, dead bench with swiss bar, pause bench with swiss bar, and floor press" "nothing crazy, nothing fancy" lmao.

[@brzo.]

all of them are really good tho

[@omp365]

@@brzo. i think you missed my point brother.

[@bowenpeyton4087]

I guess Im kind of randomly asking but does anybody know of a good place to stream newly released series online?

[@tobiasreuben4503]

@Bowen Peyton Flixportal =)

[@bowenpeyton4087]

@Tobias Reuben thanks, signed up and it seems like they got a lot of movies there :D I appreciate it!!

[@croatianwarmaster7872]

I remember when you focused on overhead presses for a year back in early 2016. That was my fav Alex.You had 9k subscribers,congrats man,you came a long way.

[@AlexLeonidas]

Thanks OG, means a lot

[@joshuablay5954]

arm update, croatian man!!!

[@cucumbergaming1855]

Kad ce novi video?

[@jasonnguyen1958]

i miss the gym

[@siri0te]

This guy is smart. Adavanced lifters can benefit also from fullbody, doing less is more, but the things that you do must be well planificated.

[@Mkmkklu]

Will definitely try the 3x1 @90%

[@AlexLeonidas]

Let me know how you enjoy it!

[@Ricardoalibocus]

Man certain people be saying alex is a joke😂 but alex is crazy strong cant deny that his lifts are fukn crazy

[@jasonblahafitness5492]

I used to do snatch and grabs out in the field. I love my mercenary days.

[@axelholmbom8748]

Hey Alex, would be fun to see you get strong at squats, so we get the deadlift, bench and squat trifecta!

[@youngmarizzel]

Hey Alex, I am sure that I am not the only one who would appreciate more of such lifting videos rather than just nutritional/lifestyle advice videos

[@jordandalton9971]

Step 1. Have a 61 inch reach and a 45 inch chest.

[@dhumbazkohmmint2729]

IshyK1 CurlsOfficial wow same

[@hippo6billion811]

I got 46 inch chest idk bout my reach tho

[@Luke-id1cp]

Excuses excuses

[@Mimiyluca]

Wouldn't a longer reach signify more ROM?

[@igee1605]

@@Mimiyluca yes, making it easier to max out cos you have to move the weight less distance

[@TylerYeagerPowerlifter]

I have never used bands, curious to try them. I also like doing high volume with assistance work. Doesnt have to be heavy either. Like they say, if something is working, dont change it!

[@JustWorkingOut-ke7cz]

The main thing that’s helped my bench is the close grip pause bench. I was stuck on 225 from October of last year, up until July. But since I’ve incorporated close grip pause bench, it’s gone up to 240 in a matter of weeks. I drop the bar to my chest, hold for 3 seconds then explode up.

[@AlexLeonidas]

Definitely a great lift for carryover

[@Imsoflattered0]

This explanation shows how close naturally enhanced is to the west side barbell conjugate method

[@ismail7409]

Gregor Grigorian So true

[@AlexLeonidas]

Very similar indeed

[@Ultradude604]

Best fitness video out of all youtube right now. So much gold here. I will probably watch this many times over time. Have this favorite.

[@alu6210]

Yay the bench vid on bday thx

[@AlexLeonidas]

Happy Birthday! Own your day

[@alu6210]

Thank you and if u can do this at 160 you probably could do 400lbs+ at 180

[@yokedslav7875]

*he knows the game..*

[@ivansandvall477]

Switching from Jason blahas boring training to NE-style now! Let’s hit that 80kg paused bench @ 62kg bw and 14 years old! Alex you change my life for the better!!

[@kareemkassas4846]

Hey Alex, can you do a video demonstration on how you retract your scapula and create an arch before benching. I try to retract my scapula but every time I lock out I lose my tightness

[@Diego.cvz98]

Had the same problem as a beginner bencher, my coach help fix it by programming lots of pull-ups and pausing every single bench rep. Hope it helps.

[@anthonyball1439]

Probably going to high at the top

[@camerongormley3318]

i have the exact same problem even if i have spotter unracking the weight for me i still lose my tightness and arch

[@brandonlim6769]

liked before watching

[@jefkoele-wijn8872]

I became a Dutch junior champion in the 110 kilogram class years ago and I was benching two times a week back than at home. But you really have to give everything you've got on those days. And I also went from a 115 kilogram bench press to a 150 kilogram bench press in 2 months this year after not benching for years by training 3 days a week, two days full hardcore training and one day a short and lighter training doing certain weights for 12 reps.

[@AlexLeonidas]

That's awesome Jeffrey!

[@iRevitalize]

How has your strict press been affected by the cut? Think a 225 strict press is possible at this bodyweight?

[@James-ws7bq]

Good video alex my g appreciate these

[@muscleandpower9280]

Good stuff keep it up I'm still striving for the 315 bench press I can pause bench 275 on a average day

[@runswimplayball]

What do chains do? I know bands make the top more difficult.

[@SIIKAP1]

Chris Berquist same thing

[@b18crlxi]

I'm guessing as the chains move around could be harder to stabilise the bar?

[@SIIKAP1]

Richard Ross the higher off the ground the bar gets, the more chain you are lifting. Bottom portion is almost no extra weight. Lockout portion you’re lifting the full weight of the chain.

[@b18crlxi]

@@SIIKAP1 yeah man I was just thinking excluding the weight resistance as tbe bar goes down/up what other differences exist 🤔

[@morganvonbogel9918]

I was just trolling guys I’m not actually a mercenary. I seriously question your sanity if you think I was really being serious.

[@mr.sandhu587]

Morgan von Bogel hey it you

[@morganvonbogel9918]

It's sick it's piss! Woo!

[@dusanstankovic6456]

I really like that you link the mentioned videos in your video, keep doing that 😀

[@christophe_gallant]

Alex no way you only train twice a week man come on.

[@AlexLeonidas]

It's full body twice a week, monday intensity thursday volume then tuesday and friday is gpp, connective tissue work, and neck training. I get 2x muscle protein synthesis for all my bodyparts (which is recommended) and I'm pressing twice a week which is exactly what Westside lifters and millions of people who run upper/lowers are doing. don't knock it before you try it

[@amit4rou]

Been on Alex's Novice program and I lift significant weight to the point that think how can this guy lift so much after being so small... I'm naturally skinny btw... Thanks Alex

[@christophe_gallant]

AlphaDestiny you probably consider close grip bench press GPP lol you’re hitting it 4-5 times per week promoting this 2 times per week BS lol

[@tangomango2459]

Been lookin' forward to this!

[@020nils]

my powers have doubled since the last time we met, count

[@zohar549]

Good leverages and training.

[@Ewarriorrr]

7:37 ALEX BRUH I CANT BREATHE, DO MORE OF THIS IMITATION. IT KILLS ME 💀😭

[@Ewarriorrr]

Kyle Kasak in your opinion.

[@Ewarriorrr]

Kyle Kasak how miserable are you? lmao

[@Ewarriorrr]

Kyle Kasak I’m laughing, of course i’m relaxed brother

[@motofanno1]

the colour around your eyes changed in a positive way! what did you adjust?

[@asdf1234_.]

If you're naturally weaker off the chest and you have much stronger triceps and lockout then chest then is there any point to using bands and chains? Or will they be able to teach your chest to be explosive off the bottom or else its impossible to lock out the weight? Also is it stupid to do pause bench with bands to teach chest explosiveness?

[@sc7244]

Alpha any suggestions as why to I can lift heavy Dumbells but my bench is weak asf?!

[@VishnuTrades]

Could be bad form

[@AlexLeonidas]

What SwolyTrapLord said. Are you doing half reps? That's usually what I see

[@Annon194]

Stephen yeah def a form problem. I bench in the high 200’s but struggle with 100lb dumbbells.

[@cowix-gamingandtutorials4869]

for me it is the opposite

[@sc7244]

@@AlexLeonidas nah man full range of motion, Ive had numerous trainers check my form. They all said it great. I'm a little stiff, I have issues fully sitting on my traps on the bench, tight upper back etc .. Could it be a mobility issue regarding full scapula retraction etc?

[@isoconfused8744]

man please can you provide info on your mobility training, I am 37 and feel that if I want to be lifting for another 10 years mobility work will be the key. Please provide me some info..

[@noahlandman397]

Alpha I want to see a video of you doing a fully raw bench

[@SandorJazz]

check his recent competition video

[@Felix-rm9fw]

Do you think bear mode is beneficial for powerlifting?

[@Chenner11]

Felix Bernhardt no shit

[@acidishot2]

Felix Bernhardt it’s optimal

[@camerongormley3318]

if your 100kg+ category and up yes but generally the leanest you can possibly be at a certain weight category is the best for you, you will be the strongest you can be going by wilks.

[@alexmora2342]

Seems legit might try it out! Currently right now I'm training decline 6x6 5x5 4x4 with certain percentages 75% 80% 85% bumping it up 5-10 lbs week . Combing that with incline dumbell press with volume day on that and intensity day as well . Trying hit all angles of the chest to get that shit strong . Might actually try out later the duffalo bar on volume days to get that extra range of motion them on intensity day regular bar . To confused my muscle into getting stronger . Maybe something like volume days pause reps with duffalo bar and intensity touch n go with regular bar

[@randynewman1717]

Not sure what I’m doing wrong here but my 2 rep max is at 195 and then my 1 rep is at 230. Anything higher than 195 and I’m not getting the bar off of my chest for that second rep. Any advice on what I can do or am I just being a bitch and not working hard enough?

[@marksimmons5839]

How long you been lifting.? How much do you weigh? Do you have long arms relative to the rest of your body? Sounds like you just need to get stronger. One thing that works is to use a weigh that you can do for 6-10 reps. Once you get to 10 add 5 or 10 pound and start over. If you work too much exclusively n the lower rep range without enough volume or without the rep variation, you may not be building strength..just demonstrating it.

[@maia3420]

Yeah man these questions matter. What’s you size, weight, leverages, amount of time you’ve been lifting and what are your primary supplemental exercises?

[@brzo.]

@@marksimmons5839 yup i stayed in the low rep range and made decent progress at first but eventually reached a huge plateau, got over it by doing what u said it does work

[@zohancargotis2109]

Work capacity

[@maia3420]

@@zohancargotis2109 Yup I third this. Ran into this issue myself just now. Added high intensity volume back into the mix and it seems to be fixing this issue.

[@ElectronicApocalypse]

You are amazing man

[@knightveg]

Never been into strength training or power training Just doing traditional bodybuilding So when doing bench press my hips don't come off the bench no leg drive and so on just to traditional bodybuilding bench press I found one grade tip from Omar about stead of having flared elbows you tuck your elbows in as really help my bench press But I quite like the idea of your techniques with the bands and chains When I build up my strength I might try your techniques

[@alidemir9897]

Nice one Alex!! Thankx for Info!

[@DrAdnan]

I have left medial rhomboid/scapular pain when I bench :/

[@supRcoolguy]

Adnan A maybe you have scapular winging in which you would have to work your serratus pull it back into place.

[@GabrielMartinsFitness]

You have to fix your winged scapula bro must be bad

[@DerickVonD]

Try reverse grip. It's the only variation I can do.

[@zukodude487987]

But how come back then at a higher bodyfat and bulking it only got you to a 365 with bad form, but now its with clean form at a lower bodyfat?

[@mr1337viking]

This

[@AlexLeonidas]

Form can't be improved? Did a lot of technique changes including the butt off the bench unrack. And the 365 wasn't peaked, I bet I could have done more if I got more specific at the end. I went from zero raw bench straight into it, whereas these last 6 months have been different in that regard.

[@zukodude487987]

I know it can, but how did you make less gains on the bench at a higher bodyfat in a calorie surplus, but after cutting and eating mostly maintanenance you not only reach the same strength in a short time and form is suddenly so much better as well. To me its strange that with extra chest fat and extra calories you didn't smoke that bench as well as you did now.

[@wraithbackup4286]

Because he did 365 with bad form like over 6 months ago and surely you can improve your technique and even strength within that time

[@aleksi.niemela]

When you are talking about special excercises do you mean chooseing them by your weakneses? And how often you shoyld rotate them?

[@AlexLeonidas]

Two things my brother. 1) Specific 2) Addresses your own weaknesses That's the key if you want carryover. Rotate every 1-3 weeks

[@aleksi.niemela]

@@AlexLeonidas yes sir. Thats what I have been doing and no wonder its been working great

[@turtlepond104]

Need to get that 225 press again

[@mikeygaming20]

That would prove alot of blaha fans wrong

[@ChanceFlores]

Monday :Upper (Volume) Tuesday: Lower (Volume) Thursday: Upper(Intensity) Friday:Lower (Intensity) I like to do an Upper/Lower split because I have tiny legs and I’m able to fit all my workouts that I wanna do should I stick with or should I transition to full body?

[@nicholasdimedio302]

You build strength with any rom and you will be the best at the rom you pratice you can't be the best at all rom at the same time alex simply got better at pause off the chest that's why his pause bench went up he already had the muscle mass

[@closingdealz]

a guy in my gym bench press as much as you but he has been training for only 1.5 years

[@closingdealz]

fake natty confirmed

[@KING-kv6cv]

how fat is he?

[@wraithbackup4286]

Does not necessarily mean he is fat

[@AlexLeonidas]

Good for him

[@MuhammadHassan-bs5dp]

but is his beard as nice as alex's??

[@momatotsosrorudodi]

Q: Whats your thoughts on the quad blaster exercise?`(Knees and ankles locked in place vertically and you lean back using your quads to control the descent and ascent) Is it safe for the knees? I think it feels amazing on my quads, but my knees are a little funky after doing them. Is there safer exercises that hit the quads in a similar way? I know you don't like the outer quad sweep, so you might have limited quad training knowledge, but I suspect you might have tried all sorts of things.

[@BenjaminFountain]

DO NOT DO IT. Because is has absolutely no hamstring engagement your quads are pulling your tibia forward in your knee joint which puts stress on your ACL. Without hamstring engagement to stabilize your knees this it seems like snap city to me.

[@momatotsosrorudodi]

Ben Fountain Yeah, thinking of doing elevated heel front squats with a narrow stance and fry my quads with cable leg raises after.

[@momatotsosrorudodi]

Majed Al-Oskan Hip flexors are quads.

[@momatotsosrorudodi]

Majed Al-Oskan I want to train rectus femoris and I really see no other way but to do leg raises where I concentrate on only using that head. It’s for L-sits and pistol squats. Plus it’s gonna be visible.

[@momatotsosrorudodi]

Majed Al-Oskan You can manipulate exercises to give more emphasis to specific heads. Close grip overhand pull ups are great at targeting(emphasizing) the brachiallis. I’m gonna experiment and find the ideal approach. It just makes sense to train your weakness.

[@ollvi]

let me guess, pause bench and rack pull above the knee

[@wraithbackup4286]

Alex what is your wingspan?

[@amkool6135]

Now that ye bench is 365 what would ur ohp be

[@Adam-he4kn]

160

[@ddljr5838]

OHP is usually around 57-62% for most lifters (who train OHP) so it is safe to assume his is around 220lbs

[@krys421]

Body fat greatly affects OHP as it stabilizes the body and as he is lean i really doubt he could do 220lbs.

[@reezis1619]

My ohp is 2/3 of my bench, it has always been like that. I think it is safe to say he is a 2 plate overhead presser

[@krys421]

@@reezis1619 He struggled with 2 plates when he was fluffy and you think he can do it now?

[@רמישבתון]

Man i love how you sound now you sound like a person that know what his talking about and on high doses of weed. You are motviateing me so much! Great great video Will you ever Dl again?

[@AlexLeonidas]

Who knows what the future holds? As far as conventional deadlifts are concerned, zero plans on doing those. If I had access to a trap bar I'd do them, and for rack pulls I'll probably go back (and for above the knee 100% yes). But right now my training is all about bench press and pullups

[@רמישבתון]

@@AlexLeonidas Much love and respect Alex i learned so much from you! When i read that you will probably be back to rack pull i thought you meant behind the back DL now i got it... And i also have hyper mobile elbows like you and knees and fingers any tip how to stiffen them up?

[@TheDisizit1]

Totally doing that starting next training week. Also gotta purchase the slingshot.

[@erictbrown1]

Learned a lot from this bro

[@cg9608]

Would you do pause bench intensity > swiss bench volume? Or a pause bench volume and THEN switch to swiss (intensity>volume)??

[@AlexLeonidas]

Both are great options brother! Can't go wrong either way

[@cg9608]

Thanks! Unfortunately, I strained my RC doing strict OHP and Push Press (volume+intensity). Trying to understand specificity better lol

[@claykh]

If I'm trying to increase OHP, would it be viable to switch grips or stay with one as I rotate? So basically, going from close to wide, or sticking to close but changing the variations and keeping them all close grip.

[@faizanullahchauhan9866]

Clay Hadden No expert here but I dont know how effective switching grips would really be on the OHP. I just feel like its a risky move since at the top the weight is over your body and if the grip is too close or wide it could hurt you. I would say to do a lot of incline benching , pause ohp , floor press and more volume with OHP. Hit them triceps as well and also some upper back work will help surely!

[@Freitasdetorres]

Would BB ohp with sjouwdet with grip and if u want the do close grip use dumbells

[@MrLukedanger]

I got very little carry over from, mini bands and lights, have 0 carryover from sling shot but the reverse bands with minis or monsters has a good carry over for me, different strokes for different folks

[@AlexLeonidas]

Very interesting bro

[@MrLukedanger]

AlphaDestiny yeah, I do get a good carry over from the monsters, chains and specialty bars, my gyms just got an axle bar, so I’m going to see how that works, I’m 6’3 and bench with a close grip, as Louie says lower band tensions mean your more strength based and the higher the band tension the more your explosive/speed based, looks like I’m slap bang in the middle.

[@malolover5593]

Damn, Alex has been drinking his proteinshakes!

[@BackGuy]

In before "I trained benchpress" explained over 10 minutes... jk love ur content bro

[@AlexLeonidas]

Right under 10, not going to extend it for ad revenue :P

[@atta101md]

Do you train on your prolong fasting days and if yes do you do the your normal workout or something special

[@peetahhernandez4789]

Ata 133t I usually fast 72-128 hours per week and when I train nothing really changes, at least not that I have noticed. My numbers have increased a bit and everything has been going smoothly. I’ve been fasting every week for about 4 months now. Not much experience but that’s the info I’ve gathered so far.

[@majorgainz2452]

What kind of bench do you have? and can you make a video about best flat benches for home gyms!

[@AlexLeonidas]

The Thompson Fat Pad. Best bench I've ever used

[@majorgainz2452]

Thanks brother

[@jonbuck1606]

I heard Dr rackpull gave you a shout out on his channel Alex,keep up the gains dude.

[@paulm9745]

Who is this Dr Rackpull?

[@theclickbaiter4886]

Dr Rackpull is a sensational KZbinr and he's got some skill going on!

[@jgm2924]

Wow look guys his strength went up without bands

[@aleksi.niemela]

It is called muscle memory. His streght is build useing a lot of bands back then

[@kolecarterbenches]

To each their own. I went from a 315 raw bench to a 500+ raw bench at 52 years old. No steroids! 185 increase in about a year. Spoto presses, Pyramids, Slingshot, and protein. At 56 I have done 585 raw touch and go and typically hit in the 560s and 570s now at meets with a pause and commands. Like I say to each their own.

[@Projeectt]

You really think we gonna believe that your natty?

[@lebumbcrack7248]

baboo popa Why would he juice at that age and weight? He wouldve been dead within the year. You also never know he couldve benched 400+ when younger took years off now muscle memory doing its thing

[@bigmansyndrome8945]

Nice bait? Look at the videos on his channel, idiot. And you don't believe he natural? Kole's over 300 lbs and has extremely small arms and trains exclusively bench press. He's genetically gifted and one of the few elite lifters that I believe are natural.

[@kolecarterbenches]

Thank you for the compliment. My arms are actually 32 inches long from my armpit out it's just that my chest is almost 5 feet around at 58 inches. I do train every body part 2x a week but most of my focus is on the Bench press and the muscles related to it. I have 3 blown discs and it is the only heavy I can do out of the big 3 right now. Funny but I can do weighted crunches and it helps stabilize my back. I did 250 crunches yesterday in my workout for my core. A lot of it is genetics though. My nickname at one of my gyms is Wholestack. I do the stack on all the machines and have to add weight. THanks again. Keep killing it!

[@kolecarterbenches]

No the 2x I have hit 585 was this year and I am 56 now. I did 500 at 52 though.

[@Shinichi4Heiji]

Hey alex what is better for mass and strength gains for your shoulders Overhead press with barbell or with dumbells ?

[@VishnuTrades]

Dumbell requires a lot more stability and therefore u lift less, ohp with barbell can allow overload on shoulders (can lift way way more) which is always a good thing

[@VishnuTrades]

They are pretty much the same, one just trains ur stabilizer muscles more than the other

[@firstlast-wg2on]

Dumbbells are always better, stops muscle imbalances, and because you have to stabilize more, you are essentially already overloading and doing isometric contractions more, and overall you're just going to find it harder. Barbells usually make things a lot easier so I just avoid them unless it's squats, zercher lifts or deadlifts/pulls.

[@rb9951]

Just rock both. The main part building the barbell version and the db used for volume work.

[@stelliumeleven2889]

wide grip ohp

[@OnTheEdgex23]

How much carryover does the floor press have for the bench? I have a barbell and some Olympic weights however no rack or bench atm. Until I get them, I'm going to try to rebuild my chest with floor presses. Would you consider this to be effective, especially to get an aethtic check?

[@xXNeoNashXx]

Yeah its a type of progressive overload, u get used to locking out at heavier weights and when u do have a bench u should be able to carry over very well

[@GabrielMartinsFitness]

I am on that situation hahaha doing weighted push ups for high volume will definitely help

[@Roadto-zb4vu]

So basically Westside conjugate. Not hating btw... I am a big fan of Westside. Nice to see a raw lifter trying to learn to apply it instead of just bashing

[@chlakkireddy5565]

This dude is literally the biggest advocate of westside on KZbin , you new to this channel ?

[@MythicalPlayer]

show the haters bro!!

[@jacobg1585]

Hey Alex can you make more volume workout vids?

[@luchnit.9231]

How long did you stick to one movement before switching to another one?. Did you switch it every wo. Or every week or month. Ty .. I hope you will respond.

[@priyanshub_2607]

If you are feeling a particular movement good, then continue doing it until u stop enjoying it and get bored of it(which will happen when u stop making progress), listen to ur body and only you can judge how often should you change movements

[@billionairzeclub9662]

Luch Hodorog I personally switch every workout and I have 6 in my arsenal per movement that I rotate with. When I get bored I change the variations. For instance my benching variations are: - floor press with chains - Banded Incline Bench - pause chain bench - APP chain bench - pin press @ sticking point with chains - Close Grip floor press with bands. Hope that helps!

[@Runed101]

@@billionairzeclub9662 Do you do this for volume and intensity? Can you give me an example of how you do your sets and reps ?

[@eveliinatistelgren172]

Jason Blaha addressed the mercenary claims + he says I can just add reps or weight every 3 weeks to beat the BLA.

[@hypnos-7371]

Wtf does your program looks like with so much variations ? Was there even room for regular bench ?

[@juanfernandez1585]

_ Hypnos his NE program is set up in a way that allows you to change exercises weekly without any setbacks. It’s Very well thought out.

[@juanfernandez1585]

MrSuicide Sheep wait, have you bought naturally enhanced? I used it for a year and made crazy gains on my ohp and overall physique. There’s plenty of people who use it and made awesome gains.

[@juanfernandez1585]

MrSuicide Sheep well, what don’t you like about it? What problems do you see in the program.

[@SinnedNogara]

@MrSuicide Sheep Minewire Fitness lmao

[@krys421]

Westside is fucking bollocks, all their records wouldnt pass in proper competitions. Also westside was made for dudes juiced to the gills yet Alex pushes it for naturals.

[@Suppergosh]

Yo Alex can u help me, my bench is going down, I’m 16, and been stuck at 240 for like 4 months, and my deadlift and squat have been going up perfectly

[@razerfx8186]

Raise your body weight bro

[@Suppergosh]

RazerFX thanks for subbing

[@JM-mq2lk]

Will you be rebuilding your OHP next?

[@AlexLeonidas]

Very likely, but right now I'm hyper focused on the bench.

[@JM-mq2lk]

AlphaDestiny sounds good bro! keep up the good work

[@florincrunteanu9554]

What's your comment on Louie Simmons statement : " You cannot train like us without drugs".. ? I'm actually interested in improving my total using concurrent periodization but I don't want to hop on the gear...I know you think that you don't need gear to use westside for raw lifters...but then why The Godfather of Powerlifting says otherwise? Much respect

[@GabrielMartinsFitness]

Where did he say that bro?

[@florincrunteanu9554]

Obviously it works for the bench and OHP, Alex proved that to us, and he's not the only one using it. But maybe if you also start doing high intensity and high volume work on the leg portion.. maybe it's just too much stress on the CNS and the joints because you will always use much more weight on squats and deadlifts. Maybe that's why Mr. Simmons said that..just my 2 cents. Nevertheless I know you don't care about powerlifting Alex but I really want to hear your opinion on this,my brother.

[@florincrunteanu9554]

Maybe make a video on how to set-up your naturally enhanced program ( I bought it way back) for raw powerlifting. I'm referring specifically to the Upper/lower NE split.

[@sgiuliana8]

I'm pretty sure Louie was basically saying you can't train as heavy, hard, frequently, etc without drugs, not that there is something magical about the Westside system that is perfectly formulated for steroid users. A lot of IFBB pro steroid abusers basically use bro-splits and get super jacked, if say Ronny Coleman said what Louie said, does that mean bro-splits are only good for people who use PEDs? Westside lifters used deadlift/ squat/ bench suits, their training was mainly based around that, not steroids.

[@florincrunteanu9554]

Majed Al-Oskan Best reply so far.Right now I'm making really good progress on candito's linear/control program.And I am intermediate..maybe when I will be at the advanced level and I'll have problems progressing I'll give westside a shot.cheers mate

[@obijuanjuanes3343]

I dont understand this.. My maintenance calories are at 3000 cal. And i burn about 500 - 600 calories after a heavy workout. If im only raising my calorie intake by 200 - 500 calories to get in a surplus. Wont i just burn it all off and go back to my maintenance after my heavy workout? Need some answers please. Love your videos btw Alex!

[@fabbe0606]

Add 200-500 kcal to what you burn in a day. So in your case: 3500- 4000 calories.

[@liftforlife9124]

No you wont. Your maintenance calories is 3000 per day (as you stated) this takes account for calories in AND calories out (out being calories burned in a day) as it's your daily maintenence. Right, if you add another 200 calories to the 3000 that gives you 3200 calories in a day when your daily maintenence (currently, this will increase over time) is only 3000. That's a 200 calorie surplus. It's not rocket science Bro.

[@topramenraymond7005]

Dude you ALWAYS look pissed

[@RobertP2000]

He's an alpha male. They look angry all the time.

[@NeuronActivation]

@@RobertP2000 no

[@ElPolloGrande69]

Alex what's your favorite shonen anime besides DBZ?

[@tanhuulusoy]

Inb4 ppl gonna be like TREX ARMS

[@joydeepdeb7940]

Super Brother

[@joydeepdeb7940]

Juan Senior you show some other which is u? Are u girl?

[@JacopoTirelli]

Hey alex, do you think i could build good biceps just by hammer curls? When i do regular curls i get a sharp pain in my wrists and forearms to the point i get bruises, ive tried everything and went to doctors too but seems like nobody knows how to fix it

[@joshuaconstantin1878]

Do supponated curls with your Pinky's stuck out like your a gay British guy drinking tea and it will hurt way less

[@HoobleyWoobley]

Have you tried stretching? Stretches are the god of our bodies in my mind. Had tendonitis till I stated streching a lot

[@andrewbotero3549]

This was tremendous

[@joelusmaximus7720]

being 5ft 2 and with 10inch long arms

[@user-dj7kc2li4c]

Not at all. world record is by a guy who’s 6’2

[@alexbizier4635]

Bands and chains should only be used by ADVANCED lifters. Regular bench is WAY enough for beginners (2 years). Best tips: Bench more often, bench heavier for a lower #reps, and train triceps (dips, closed grip BP) Beginners always want to make everything harder than it is..

[@Number1PKAFan]

Is there any advantages of bands and chains over just benching off pins for lockout strength?

[@ButcherTV]

none of that shit works well for raw bench, speaking from experience. Ive done all pin heights bench, close grip pin presses, high volume, low volume, band bench, board press, chains and hit the biggest bench plateau of my life during that time period. Training for "lockout strength" is a complete waste of time. Just do regular bench for 70% of your volume and finish out with paused bench, close grip, feet-up bench, or incline bench for the other 30%. Train high frequency. Im increasing my bench from 380lb to 405lb bench @170lb bw by benching every other day doing only regular bench and feet-up bench without anything else because thats what works. dont overcomplicate this shit. Instagram: lets_bench , if you want proof

[@TheZurgi]

I’m guessing you did variations of the movement and boom got stronger

[@VishnuTrades]

Are 7mm or 1/4" thick heavy duty rubber mats enough to handle deadlifts above wooden tiles?

[@AlexLeonidas]

I have no idea, like the ones you used outside when it's winter? It should be doable

[@VishnuTrades]

@@AlexLeonidas they are the puzzle type mats but they claim to be heavy duty and absorb shocking

[@AlexLeonidas]

Oh the puzzle mats, those aren't really the best man I used to have them and you'll find that they move a lot. I'd recommend going to Home Depot and getting some good quality mats that are heavy and thick. Most people would recommend horse stall amts btw

[@bouldershoulders7753]

The SwolyTrapLord get some horse stall mats

[@joydeepdeb7940]

Bro which dite & supplements is best for strength gaining.

[@Sokman00]

Joydeep Deb protein and creatine that's it

[@budthecyborg4575]

Chicken and beans.

[@joydeepdeb7940]

Bud The Cyborg thanks brother

[@joydeepdeb7940]

Sokman00 thank you brother

[@joydeepdeb7940]

Sokman00 bro which creatine brand is best?

[@PoTheBig]

how much volume did you do in a week?

[@introvertpowerlifter1127]

Alex I have a question. I been getting shoulder pain from doing weighted dips and it hurts. I try doing push ups and shake when I go up. Do you recommend anything to stop the pain ? Thanks and I enjoy the content. Have a good day Alex!

[@AlexLeonidas]

Watch my video "the weighted dip solution: kzbin.info/www/bejne/qmfNi4OonaZnm5o&t

[@mariotigres1873]

I always lift raw Because I don't have a belt and those stuff

[@joydeepdeb7940]

Amazing

[@marinomilkovic7294]

What do you think of Starting strenght program? I am not sure how will i benefit from it since im not an early beginner but i still think of myself as a novice to a point..

[@AlexLeonidas]

It's fine for beginners. My only criticism is the lack of arm work/basic accessories, and I feel most people will get better gains doing rows as opposed to cleans. Other than that it works great.

[@abhimanyuchoudhary790]

If you have been training for ~6 months and sitll consider yourself a beginner, but need a good linear progression that is not for total beginners, I suggest u check out Jonnie Candito's linear progression program.

[@markkart7674]

Thanks alot Alex

[@AlexLeonidas]

My pleasure :)

[@marquez2390]

How to get big legs without squats/leg press and deadlifts due to lower back ache? Would going light on the leg press (to ease pressure on back) for high reps be good? Any other suggestions really appreciated. I care about my body proportion but I'm sick of my back pain.

[@joryszymura5212]

you should probably work on your stabilizing muscles bro, work single leg squats and bird/dog exercises. Get really good at them.

[@AlexiosKarakatsanis]

Goblet squats, dumbell bulgarian split squats, single leg deadlifts (light weight or bodyweight), Nordic curls and leg extension

[@amkool6135]

Lunges, box squats, trap bar deads, hamstring curls

[@coreyagregaard2106]

Run up ten flights of stairs for 15 sets

[@markkart7674]

I have the same problem with my back but hack squats work pretty well for me... no back pain

[@ImPubliX]

Cookie cutter!!! Elbow sleeves. wrist wraps, belt, fat pad!!! COOKIE CUTTER!!!!!

[@jonaryigitbas5641]

What’s laxogenin my friend was talking about it?

[@hadi257]

Motor pattern got to be on point too. The better your motor pattern be, the better it is at overloading ypir bench to get strong.

[@ezgrowth9]

What would you choose for getting the bench stronger? Bulgarian or Concurrent?

[@Isaiah_McIntosh]

Taze Hallu depends on the individual.... If you train Bulgarian be prepared for your other lifts to stall or become worse to some extent but you should gain more on bench since you focus on that one movement.