How to Maximize Your Natural Potential

[@molimba]

"you have a pencil neck, you're screwed, no matter what" LOL man you're killing it in this rant, I'm dying, this is so great

[@texastorres3505]

That was really funny 😂

[@stelliumeleven2889]

Every natty should watch this video. You've taken my training to the next level Alex! You have all my respect man.

[@jimmythedrummerbrooks6172]

best fitness and strength training video ever made man. awesome job!

[@dh-uo4lt]

JimmyThe DrummerBrooks Shrugs - The surest way to narrow the look of broad shoulders is to own an exaggerated set of traps. Imagine the silhouette of the “V” where the top portion is straight across (resembling an inverted triangle). If you were to change the “V” into a diamond shape, you would visually lose the original width of the “V.” Traps do make an athlete look powerful, but in the world of aesthetics, big traps are a death sentence. To prevent overbearing traps when viewed from the front, you should limit heavy shrugs and emphasize heavy rows. This exercise will create massive traps (mid-back area) when viewed from the rear but will only provide unfocused growth to the portion of the traps that are viewed from the front. Leave the shrugs to wrestlers, where powerful traps are an asset.

[@fos-mike2600]

It's funny Alex my man as when I first discovered you I came across one of your earlier videos where you were promoting high carbs and you seemed like an act. However, not being too judgmental I checked out your other work and found out what you are all about and realized you might be one of the, if not the, best source for training knowledge on youtube. You are now my main go to guy for this purpose, not just for your incredible knowledge and expertis but also as you have a very cool persona. Keep up the fantastic work and thanks for sharing it all for free.

[@AlexLeonidas]

+LEGOZZOLO Thank you sir, that means a lot.

[@fos-mike2600]

I appreciate your appreciation for my appreciation brother but there is no need to Sir me, I am your age plus I have done nothing grand (yet) to contribute to the benefit of the multitudes to deserve any recognition of that magnitude. You however, have and you do contribute to the community with your relentless efforts in promoting health and fitness and general POSITIVE and BENEFICIAL character building tools and mindset. Thank you sir, that means a lot.

[@navidmehdi6]

tell me about. i love his content so much that when im waiting for a bus or just walking down the road ill load up one of his q and a video and just leave it playing in the background with headphones. (for no distractions.)

[@bobbluh9651]

@@AlexLeonidas sometimes my muscle are sore for longer then 48 hours... Like legs ( sometimes there not ready for a whole week) are you saying there only growing that first 48?

[@tstreino]

One of your best videos. Glad i found your channel, one of the most informative and realest youtubers! no bs keep it real no drugs great!

[@K_mclaurinv]

So true man!

[@AlexLeonidas]

Here is the ultimate guide to maximizing your natural bodybuilding/strength training potential. Table of contents included. 0:29 2:54 3:55 5:22 7:12 9:08 10:22 12:15

[@jamalazid1672]

full body workout won't allow enough time to get enough volume.

[@jamalazid1672]

can you make a program for beginners/intermediates? I'm going to start johnny canditos beginner program. johnny canditos intermediate program is really good.

[@thehummusdude121]

+jamal azid That really depends on how you structure your program. I train fullbody two times a week, one intensiy day and volume day. Try it it's pretty awesome.

[@commandconquerfitness1506]

Naturally enhanced?

[@cheefongchong359]

Alex, I'll have to disagree with you saying that muscle will atrophy after 48 hours (1:10), based on my understanding of the literature muscles only atrophy after at least two weeks of inactivity. I think it's more accurate to say that you are just wasting opportunities to hit the muscle again after 48 hours in a typical bro-split.

[@RacingMachine]

Ur a legend, impressive speech skills, knowledge and right to the point! Congrats mate!

[@learntoswim2777]

I'm 43 and you just motivated me to start traininghardcore I've been doing minimalist training and I get minimalist results

[@Hillbillywrestling]

Best natural lifting guide out there thanks Alex!

[@psychonaught1]

Wish I had have found you a year ago.Absolutely spot on advice mate.Total respect.

[@romandashkevich9780]

Wish I would of found this 6-7 years ago when I started lifting lol

[@ImKezo-kq4pq]

I'm from the future got to know your channel recently this year 2024 and I know your legit and natural that's why I follow your advice ❤

[@nikboxan9016]

This is by far one of the most informative videos ive ever seen without beeing dry as fuck. Great job man i dig your style, approach and thinking. Awesome shit man, just awesome!

[@itsviibes5854]

This is my favourite channel when it comes to workout information. Love thw straight to the point no bullshit view on everything

[@soulspark3970]

This was very complete. He even understands which muscles and body fat % emphasize the physique. I'm quite impressed.

[@slogslogger8921]

keep the light background music in future vids

[@cheefongchong359]

Alex, I'll have to disagree with you saying that muscle will atrophy after 48 hours (1:10), based on my understanding of the literature muscles only atrophy after at least two weeks of inactivity. I think it's more accurate to say that you are just wasting opportunities to hit the muscle again after 48 hours in a typical bro-split.

[@thatperformer3879]

Chee Fong Chong He’s not talking about losing gains. He’s talking about keeping your muscle groups in protein synthesis for as long as possible, so if you hit the same muscle group every other day your body will be in a constant anabolic state

[@muhammadasifsheikh1092]

Thatperformer387 he's actually right, Alex did said the word "atrophy" which means you'll lose muscle! What he actually means is you'll not be in your OPTIMAL state of maximizing your muscle growth by leaving your muscles almost inactive after 48 hours! You should indeed consider Full body as a Natural and if not, P/P/L Upper lower or P/P/L/rest/Upper/Lower should be the way to go!

[@yjersey]

Greg Pettis me neither bro. Everyone has different recovery. Its not right for someone to say either way for an individual. My recovery takes the longest. But my strength when i take long breaks between workouts..... shoots up incredibly. I stay sore 5-10 days usually for every body part. 10 -15 days on legs. But can fly up in numbers when i go that intense. And have to wait that long to feel fresh again.

[@anonymousanonymous156]

blue you need to work on your work capacity

[@electricaltyler5998]

This guy knows what hes talking about listen to him

[@charlieonthego2054]

thanks for this, loved the video man!!! i think the long head of the triceps has a big role too, if it's lagging your arms disappear ( mine are an example lol)

[@Mman180]

Great video Alex, very well done and put together and also very professional

[@DigitalHaze65536]

Yet another great video Alpha! I did cardio like you described all along. My father is always on me as to why he goes a little faster/uphill on the treadmill. I'm like yeah, you just do cardio, I do weights. I then tell him squatting runs you out of breath faster than anything short of getting socked in the gut :D (plus running is a great way to wreck your knees for no real benefit when you could have squatted and got so much more!)

[@casualismgaming1328]

You maximized that beard too bro. Truly the ULTIMATE guide lol

[@KB-vv8gr]

This was a great video thank you, really, much appreciated!

[@robiulsamiullah127]

Keep the videos going bro... Ur helped me out so much ... Built size & strength.... It's awesome.... Thank you bro....

[@nelsonbarrantes7349]

Gold.

[@kyler980k]

Great video per usual. Glad I finally found this one. Thanks for the information and tips Alex.

[@thomashoellering9810]

Appreciate your sincerity to help others and advice. Thank you.

[@Asdfghjkl-w3j]

Eye opener. Thanks man!

[@colincowie2547]

one of the best body building videos i have watched, (period)

[@mikeyzl1]

I concur

[@garymartens9151]

really good video alex your channel is so underrated man

[@sebaspinelli1988]

Your best video Alex!

[@SuperArmand96]

awesome video man, wish i haf this video 4 years ago when i started

[@jadeer1786]

Awesome Video bro

[@huydang813]

awesome work,thank you

[@jackbrady9738]

Best fitness vid on KZbin

[@EAS573182]

Great video, as always.

[@thomascansino6583]

Pls alex use pictures so that many people can understand your explanations more precise

[@yjersey]

Cardio that helpful?? Maybe could i do it on off days?? I dont want it to effect my leg recovery. Are u saying go very easy? Like not get out of breath? Or get to the point it is very hard to breathe?

[@JSingh2000]

You shouldn't really do cardio on your lifting days in my opinion cause they take away from each other depending on which you do first. Off days should be fine though just dont go marathoning 😁

[@user-sx2rn5sl3m]

what if you dont have gym access, can these principles be applied to bodyweight?

[@nickwithasickness]

alex you smart you loyal i appriciate you

[@ThisWorldisCorrupt00]

Hey Alex, this video being 7 years old.... would you still recommend this now with all the new research out?

[@Rudzhis11]

Hey Alex, currently doing slow cut, while focusing on strenght gains - aka enjoying my noob gains. I want to do brisk walking or jogging everyday day, but I have heard claims that cardio on training days is messing up adaptations to strenght training. Is that true? I just like to do brisk walking , easy to do 1hour a day, burn like 300-350 calories.

[@Yash-xi3qy]

I'm at 24% body fat...should I eat at maintenance calories or decrease my calorie intake? (I'm following your novice program)

[@AlexLeonidas]

+Yash Beriwal I would eat in a calorie deficit, you should recomposition just fine.

[@bargenejourney]

well i think its realy hard to train full body 4times a week you cant even max out on bech press and squat plus the recovey rate will be an issue sorness cns fatgue plus the motiivation

[@AlexLeonidas]

+bargene journey It's not about maxing out every time. It's about net volume by the end of the week, which adds up to more than a split routine while getting the frequency benefits at the same time.

[@iFr0stBiiTe]

Fucking great video man, jam packed with info

[@tmoonz1991]

when is a better time to do cardio..after weight session, or on a separate day? or does it make no real difference

[@AlexLeonidas]

+Barry Privacy Separate time or days is usually best.

[@averagejoe7136]

Hey Alex I'm approaching the intermediate stage... Obviously I have to change my program... and I'm wondering what's your opinion on 5/3/1? Also does training for more power(e.g: clean and jerk; snatch) help in the concentric part of exercises such as the bench press? Love your channel and your work! Lots of love from Bangalore, India!

[@AlexLeonidas]

+averagejoe Not a fan of it. As far as cleans and snatches, they will not improve the concentric portion of your bench press. They will have carryover to other exercises, but not really horizontal pushing.

[@clenjones5748]

fuck off pajeet. I dont want my ducts cleaned

[@sdmaster77]

ok then ,, lets give a scenario here: .. working Fullbody SL5×5 for 1 year ,,after 1 year we can work SL5×5 in morning with max effort + split body part evening shift with Dynamic effort to maximaze gains .. is that ok for best potential we may have?

[@AlexLeonidas]

+sdmaster77 No that doesn't make any sense. 5x5 + max effort + dynamic effort all in the same day? That will never work. Split up the training effects like the westside barbell conjugate system does.

[@liam8519]

Can u please do a video on recomping?

[@ethanchaney1139]

I personally kind of wing it at the gym...but, I'll do a variety of exercises to get a pump and all that but I always have a purpose. I've been recently trying to get my overhead press up, mainly focusing on that. I'll also do all the main lifts too. But recently it's been overhead press and dips I've been getting up. And I'll do some curls and shoulder flys bc my shoulders could use some work. Overall I'm slowly building up my main compound lifts but I'll also add it extra stuff like shrugs and flys just to get a better pump and build up the muscles that could use more work. Is it ok me doing this or should I have a proper program and only do a few things?

[@boogiessweatbox4317]

Liked and subbed!!

[@nikesbeast]

10:22 *cough kinobody *cough

[@zamic1]

epic video brother

[@jackcourtright1]

I was about to ask a question and then be answered it as i was typing

[@jedimasterbeta8727]

But if u recomp wont you not reach your max genetic potential because u only gain about 60 percent of the muscle vs bulking?

[@75rtk]

Hey Alex, could a person go directly to one of your programs without first using either yours or another's novice programs?

[@AlexLeonidas]

+75rtk Absolutely, I have had novices run Naturally Enhanced with great success. Here is a testimonial by Craig Smith: "Hey Alex I have been doing naturally enhanced over the last 5 weeks with good results. I decided to test my ohp, close grip, and conventional deadlift maxes. My ohp went from 185 to 205lbs, the close grip bench went from 235 to 275, and my deadlift went from 345 to 405. I have also noticed size gains in the traps, shoulders, neck, and forearms. I'll keep you updated on my future results. Great program Alex."

[@75rtk]

+AlphaDestiny thanks Alex. I think I'll go that route come payday.

[@neoswordian91]

Alex, if you don't mind me asking, what is your standing vertical jump? Weird question I know lol.

[@roachofdoom1234]

So with maintaining volume and intensity, it doesn't really matter what rep ranges you do on what days, as long as the weekly volume on a muscle stays the same. Then just rotate exercises while keeping that same volume set up. Have I got that right?

[@AlexLeonidas]

+FanelliFilms Sounds like you got it right.

[@roachofdoom1234]

+AlphaDestiny really? Sweet

[@envo6]

Yo Alex! Damned goooooood Channel! i think ur knowledge is much bigger, but great! Thx a lot for your vids!. But.. rotating exercise? how do you mean? i dont understand cause my english is bad. how should a paln like this look like??? can you plz subscribe?

[@yjersey]

AlphaDestiny sounds confusing as heck for some reason. Im not trying to get into some science project. I just wanna be injury free.... i know how to get insanely strong. Just never did it..... remaining injury free. So i have had long breaks in my training career

[@computerdudemanha]

Alex do you think if you get really fat and hit the 405 bench from getting really overweight when you cut down will it be easier to get back to 405 because of muscle memory

[@AlexLeonidas]

+computerdudemanha It's a good question and I do not how how to answer it. I believe you may have a greater strength potential, but getting back to 405 may be difficult because of leverages and such.

[@computerdudemanha]

+AlphaDestiny thanks for the reply man I always heard getting fat helps your leverages but i didn't think it helped that much. I would also like to hear your thoughts on blaha saying Westside isn't good for raw lifters and he recommends lp over conjugate style. I'm kinda conflicted because you and blaha are the only channels i go to for advise so I'm getting mixed messages but I just hit intermediate stage and don't no who to listen to should I go lp or concurrent.

[@AlexLeonidas]

computerdudemanha Conjugate is the only way to maximize your natural potential, I guarantee you. Minimalism will only work for so long.

[@computerdudemanha]

+AlphaDestiny yeah but blaha says the opposite it would be cool if you made a video addressing him and his points about training philosophy. I know he doesn't advocate band training on the compound either which I know your strongly against. If you do you'll probably get a growth in subs and educate some people while your at it seems like a win win to me.

[@AlexLeonidas]

computerdudemanha I side with Louie Simmons who has more experience and knowledge than Jason Blaha in this department. He gave his life to strength training.

[@BestGamecheatReviews]

i do fbw every other day. is it overkill to do squat/bench/horizontal row+accesories one workout,, and the next workout i do deadlift/OHP/verticle row+accesories.. for accessories i hit 3 sets each for bicep/tricep/calves/reardelt every workout. is this overkill, or will my body adapt? i'm @ the end range of an intermediate lifter. thanks a ton! love your channel.

[@AlexLeonidas]

+Jay C Nope, that's great.

[@therose7728]

+AlphaDestiny SO ALEX. Should I do the same with your novice program. But use different types of variatio? Wanted to test out memory muscle haven't train for 3half months 5 more days until I go to the gym:)

[@AlexLeonidas]

juan mendoza no run my program as written

[@ahnoldshort5500]

That sounds like honestly a great program and literally what i do and plan to do for a long time/forever while rotating exercise variations & intensities 🤘🏼great plan

[@Asadc1995]

Alex can you make a video on elbow snapping and popping.

[@muhammadasifsheikh1092]

A.C.A:1995 if it's happens during performing any exercise, warmup properly and especially the joints specifically! If you have popping and snapping in your daily life, do high rep band push downs on your of days (3sets of 50-100 as Fast as possible)

[@trinithr2462]

Wats ur opinion on the whole Kinobody natty or not thing? Not sure whether or not his advice is bull or actually helpful.

[@AlexLeonidas]

+Trinith R I prefer not to comment on the natty status of other people, but in terms of his advice I disagree with the low exercise selection, split routine, vertical jump methods, and shredded philosophy. Otherwise I have no problem with his work.,

[@trinithr2462]

+AlphaDestiny Fair enough.

[@LongJourney93]

Would you jump on TRT at 30 years old?

[@AlexLeonidas]

+Long Journey If I had low testosterone I would be jumping on TRT right away, no questions asked. Don't think I'll need it at 30 years old though, maybe late 40s or 50s.

[@mactruck4355]

hey alex can you do a video on men training in their 30s and 40s and things related to rest and recovery, diet and what they should expect at that age . would be highly appreciated.

[@strengthandbulkMadness]

+Harry H Gains should be easier in your 30s. Just don't take drugs like Jason Blaha or else it will screw up your natural capabilities.

[@yjersey]

mac truck yeah man... i would love that. Alex might have to do a bit of natty research for that one!! My recovery when i was 15 is like how Alex describes. My recovery is nowhere near that now. I used to do 2.5 hr chest only workouts..... get CRAZY sore..... and in 2-3 days feel absolutely fresh like i never worked out. My strength didnt go up as fast as now... but i was at max intensity back then i remember..... those were the days of a lifetime. Not like that anymore.... i remember back then.... eating protein bars responded so well with my body.... that it was like natural steroids. All i had to do, was eat a ton. And I put on muscle visibly , every single day could see a difference. It was when i ate 20 grams of protein every hour. I think it was the calorie intake. I still remained tight as ever. Perfect 6 pack. Even with the extra calories.... went straight to my muscles. Thats what that high hormone puberty/adolescence during a growth spurt does to you!!!! Good times...... oh the memories! First time joining a gym (worked out in my basement) for the summer by the beach. Wow.... Lot of love for those days in my life..... Wish i never gave it up. I got so obsessive with eating sleeping and working out.... that i didnt do other stuff.... so i let it go. No one told me...... it was about consistency. Not breaking a record every time i made it in for a workout.

[@DavidBissonnetteC]

Hey man what do you think about the plant-based (vegan) diet? Btw I'm not talking about the vegan movement full of extremist, but rather following the diet for health purpose.

[@AlexLeonidas]

+N3wD4v That's fine, I do not think it will interfere with you making gain.

[@jedimasterbeta8727]

how do u tell if someones work capacity will get better when first starting full body work outs or if u are about 1 and 4 people who cannot genetically adapt to the high workload?

[@silatguy]

+Adam Tull Your body will adapt and be fine if you are taking in enough calories. Part of it is training experience and part of it is simply adaptation. When you start a construction job you will be tired as hell for a while and then you are used to doing manual labor all day long and recover quicker as a result. In my own experience as a teen I couldnt do more than 9-12 sets per workout, now i could do 20-30

[@MrInnovativeMusic]

Shot fired at kinobody aka Greg O' Ghallhger 10:27-10:45

[@roachofdoom1234]

+TricepBrah he never said he did

[@roachofdoom1234]

+TricepBrah he really isn't

[@jamalazid1672]

Greg has amazing genetics

[@olivierlazure5720]

@@jamalazid1672 no he has terrible genetics, and uses terrible form and terrible dieting techniques which is why he is so weak after more than 10 years of training, in only a year I will be stronger than him, that is how weak Kinobody is.

[@woffe8094]

@@olivierlazure5720 yep, I'm a 16 yo 6'1 drug free lifter and I'm stronger than him. What a pathetic lil pussy.

[@NeilMartin98]

Atrophy after 24hr-48hr? Is this atrophy stupidly small?

[@cenen7021]

+Neil M small but you are putting on more than atrophy so if you are proggresing its only a time issue. there is tons of guys got their intermediate level with bro splits in 2-4 years. But it must be 6-15 months.

[@Mman180]

Is that runescape music i hear at the end?

[@AlexLeonidas]

+Mman180 I wish! Would get copyright strikes. 06 Runescape was the best though.

[@Mman180]

+AlphaDestiny those were the days, i still play oldschool runescape when i wanna game though!

[@FreestylerNumber7]

What do you think about Kinobody? He stays pretty much around 8-9% year around, and I think the shredded/lean look is more apealing - just saying. Whats your thoughts on this?

[@AlexLeonidas]

+Patrik Bartholdsen I disagree 1000%. I made tons of videos on why being shredded is not optimal for drug-free lifters. Btw, I recently discovered that he does not stay that lean all year round. He fluctuates a lot which tells me it isn't easy to maintain even for him.

[@SinnedNogara]

Patrik Bartholdsen Kinobody claims he can squat in the high 300s because hes good at pistol squats disregard anything he says.

[@russ9656]

Hi Alex broo

[@lux99500]

Yo Alex great video as always,but i have a question about mixing the gym and kickboxing i think that i would be able to recover from two sessions a week plus 3 kickboxing days but how should i structure the 2 days?Like normal full-body days concurent style,nothing changes right?

[@AlexLeonidas]

+Lux Games 2 sessions a week is just fine, nothing would change really.

[@saludybienestar2240]

You need more views, you need to do "infotainment" not just information, so you'll attract more views

[@bradyanderson7675]

I agree. Alex your information is great, and your delivery for this video works well, but I think you should add something more so your channel grows in popularity. Hodgetwins have their comedy, Jonnie has his own comedy and weird special effects stuff/outros. Vegan gains has all of his characters. Omar gets a lot of collabs and has his character stuff. Get creative dude! More people need to see your stuff!

[@ZeTugz]

i completely disagree, with the exception of Omar Isuf, once they add the entertainment factor it loses a lot of this direct information. As the sport grows, and as people realize that this guy is right his channel will grow organically.

[@JA-jo7bl]

10% surplus, 20% deficit

[@aleksandarignjatic4664]

Comon man, you wont look good under 10% bodyfat, that's just BS, not everybody wants to be huge, most of people just want to be lean and good looking, no hate, you are very storng and huge, but that's your goal, i dont like your body as a aesthetics look... Sorry for my english mistakes !

[@AlexLeonidas]

+Aleksandar Ignjatić Naturals look flat and stringy when the go below sub 10% bodyfat, therefore you would not look good. If I cut down you guys would think I stopped lifting, because that's what happens to real natties, we get sucked up not full and grainy. You would be surprised how many people are on the gear and lying about their usage, it is overwhelming.

[@drmvp21]

AlphaDestiny. alpha ure spot on about dieting natural. ive been lifting natural for 6 years and have bulked and cut and everytime i cut and went under 10% i ended up looking flat and stringy with a shirt on. Lean bulking is the way to go. These young guys think they are gonna look like mat ogus at 6 percent bodyfat full.and grainy lol. When in reality theyll look like conor mcgregor when he cut to featherweight and look frail and sucked in

[@hardvybe]

Duck eggs

[@learntoswim2777]

Dude you are diesel bro

[@adjunctives]

B B Y