Huge Triceps - Getting Yoked - Losing Gains (Q&A)

[@michaelhayes8007]

Alex one thing I’ve noticed about your training, is that you have MASTERED the art of knowing when you will hit failure and staying 1 rep away from it. Your grinders are crazy

[@AlexLeonidas]

Thank you Michael and I'm happy you mentioned this!! That's correct, I can gauge it with about 90-95% accuracy. I would have to credit the Max Effort method for that, I know my limits and have developed the ability to strain. This process took yearsssss though.

[@simpleweight1587]

​@@AlexLeonidas

[@Joey-dj4cd]

@@AlexLeonidas that's incredible, I'm trying to follow your steps

[@the6thelementbeats784]

You are literally a human strength training encyclopedia. Thank you so much for the knowledge you constantly share with us. "Knowledge in youth, is wisdom in age".

[@AlexLeonidas]

Thank you brother!

[@the6thelementbeats784]

@@AlexLeonidas Most welcome, undoubtedly well deserved! Much respect!

[@Dylonysus]

Bro your deadass an overachiever and I am inspired by your passion for fitness , thanks for your enthusiasm and information take care man.

[@AlexLeonidas]

My man, I appreciate you for that.

[@michaelkhan7012]

These q and a’s are great cause you get so much information from even just one answer to a question, great content as usual brother!

[@AlexLeonidas]

Thank you Michael, doing my best to cover lots of details and enhance the viewing experience!

[@michaelkhan7012]

Just finished the video and you always kill it bro, and thank you as a natty you help my training so much

[@TheActionTourist]

Hey Alex can you do a full week training vlog? The entire training session (mostly) uncut, everything included from entering your home gym to warmups, stretching, setting up gear and taking breaks, basically the complete full picture. I think it could give great perspective on the true raw reality of things and gives a super clear & complete overview that's relatively rare to see on KZbin in its entirety (e.g training duration timewise). I'd be interested personally (also considering how your training methods & exercises have evolved over the years). (Alternatively you could also do the same idea as above but with cuts in between while making mentions of the time on the clock so as to still get a clear impression of time duration (although i do still see value in completely uncut and i think it would be unique)) You could just set up a camera somewhere w complete gym overview (or multiple if youre feeling ambitious, for different angles) and let it roll for however long your complete trainings take. Or for all i know you could even stream it and read chat during set breaks e.g. (if it won't ideally impede your normal training regiment focus time & exercise selection)

[@FreezeFrame175]

yeah this would be really nice

[@oscar373]

Really interested in a new novice program with more focus on hypertrophy ! Thanks Alex.

[@BurnToast101]

100% interested in the new novice program, and possibly a 4 day split

[@stopplzs]

4 days isnt enough

[@Sorrocasharked]

@@stopplzs 4 days is more than enough if you're training hard enough and eating right.

[@alpasca753]

@@stopplzs Alex trained 2x full body a week, 4x is enough.

[@symmetry_disjointed]

make ur own program dood just go with gut feeling and u make gains

[@MajesticAesthetic439]

Same but 3day per week is my preferred frequency right now

[@Bossman871]

You are by far the most creative lifter willing to challenge old ideas great info keep it up bro!

[@drvenhrd46]

The reason this guy keeps on progressing because of all the adaptations from different approaches in fitness (strength ,hyperthrophy, explosive movements, static response, specific, non specific etc) he understands fatigue to reward ratio, he knows different movements with the best strength curve to address his weakness..I have no doubt if he takes powerlifting seriously he can def break national records

[@AlexLeonidas]

Thank you for this, Ramon. That beautifully sums it up.

[@jackedstackedandsucculent5799]

I normally don’t like QA’s. But this one was solid. Good questions. And each answer has some depth. They could’ve been short segments too. So nicely done.

[@AlexLeonidas]

I appreciate that man, glad you enjoyed this Q&A.

[@Antonio_Serdar]

Lookin great Alex, you have come a long way. I have also noticed I maintain back strength when cutting, while at the pushing movements I become noticeably weaker.

[@DeanWinchester12345]

But at what cost. He lost all his hair

[@sindavmi]

I maintain back strength when bulking but at pushing movements I become weaker in calisthenics

[@Alejandro_theGr8]

Thanks for answering my question, Alex! Been using a mix of your down routines and Iron Wolf burpees to hit lower body and GPP at home.

[@dmccon11]

Been following since damn near 2015 Alex, proud of the progress you deserve it! Would 100% be interested in you developing a new novice program!

[@MegaDiscoZombie]

would love to see the novice program!

[@pala_sh_arma]

The name Alex Leonidas gives ADONISSSSSSSS vibes.

[@natereynolds2783]

He's from the Mediterranean area in heritage, so it fits even more.

[@ΝικοςΜπελλος-τ7π]

Adonis is Jewish ,Alex Leonidas is Greek The only common thing between them is the Mediterranean sea

[@natereynolds2783]

@@ΝικοςΜπελλος-τ7π the legend though was Greek

[@velsria1]

@@ΝικοςΜπελλος-τ7π Adonis = Hebrew origins is just a theory

[@drinkinouttacups2665]

@@velsria1 how do you mean

[@Jack-tq3hu]

Alex, when is the calisthenics program coming out? Really looking forward to that

[@thestonecircle]

Awesome man love these vids, burpees are looking solid and grats on hitting that one arm pullup again!

[@redakye]

Love the re-brand for you Alex!!!

[@Theone.fitness]

Congrats again for 300k bro. Love the info and your replies to all my questions.

[@jorios550]

I don't know if you read comments from old videos, but, thank you for showing me the chest expander. They taught me how to grind really hard my triceps movements and even my close grip bench, that last portion of the range of motion with the chest expander is magical.

[@ducovankoot6265]

following your novice program right now! it is the first program that i ever followed in 30 years of training! Because of its appeal in so many ways. Yes , to me it is a gem! Thank you Alex!

[@essewaxegard9423]

I think the rebranding of the name of the channel is a great move, keep it up king

[@MarianoGrande1]

Man Iron Wolf is madman. I don't understand how someone can do burpees for 2 hours.

[@AlexLeonidas]

Man his endurance is on a completely different level, I've been trying to match him but I'm so far away. Amazing what serious long term training can do.

[@nicholasingratta423]

Crazy how anyone would ant to unless for competiton

[@RDS_Armwrestling]

@nicholas ingratta there's no harm in being able to exert yourself for extremely long periods of time, if anything it's a sign that your body is absolutely working to its best capacity.

[@Damianpaulpod]

These long form q&a vids always get me stoked. So many gems!

[@Omar-qt1vf]

I would die for your new novice program especially if it's more weighted calisthenics focused

[@ConstantineChoutos]

Definitely interested in a new novice program! Also, I assume you still stand behind the naturally enhanced program, correct? Do you plan on updating that book in anytime in the future?

[@elemair9210]

Elbow popping during triceps exercises : • Bench press : during eccentric, if I go further than 90 degree angle, there is popping • Triceps rope pushdown : during eccentric, if I go up further than 90 degree, there is popping • Dips : when I go down, if I go below 90 degree angle, there is popping There is pain after the workout but not during. Warming up with light triceps rope pushdowns helps a little but isn’t enough. How can I solve this ?

[@hanouman8148]

Yes please, send us a new novice program !

[@nh1776]

Would definitely like a video on replacement for unilateral rectus femoris exercises. I despise most free-weight unilateral work

[@instrong]

omg I really love the fun way u making your videos) Keep it up man best wishes form Ukraine! I'm also trying to make some home workout guides here so your videos are huge inspiration for me

[@MonkeyBarsEveryday]

9:40 I do a TON of pull-ups and hanging and I still have trouble with single arm hangs and transitioning

[@carpenterjim7906]

Yo Alex, have you ever considered doing arm-wresling again? You got the build for it! Thanks for the content, cheers from Hungary!

[@igee1605]

Upper back looking insane in the thumbnail

[@gabrielchambers22]

epic leg curl setup

[@nonattylimits]

Great content man. Always gain wisdom from these.

[@dodgerboyef]

yes to the new novice program! currently running the OG and results are insane 💪🏽

[@azirciak]

Alex thanks for the Q&A, lots of great info! and by the way I hopped on your NE program, started it in September this year and i can see the gains in strenght and size ways it blows my mind! I even diverted a little bit from my Calisthenics workout for the winter just for your program, I trusted You and the process and it really shows ;) thank you and I cant wait for your calisthenics plan !

[@joshwilliams6517]

THE NAME CHANGE YES IT IS TIME

[@AlexLeonidas]

Damn right Josh!! Feels good to be me 💯

[@tshortbull8683]

Love that you're sticking to unscripted q&a

[@michaelnavarro9856]

Here here for new novice program!

[@Laseander]

Hey Alex can you give some approximate conversions between good morning rep work and deadlift 1RM? You convinced me to do good mornings and they’ve revolutionized my leg training. Keep up the great content

[@Laseander]

For context I’m at 185 3x10 and wondering when I‘ve got the posterior chain strength to pull 500. Thanks!

[@user-en5vj6vr2u]

I’m using 155 for rep work and can only pull just under 4 plates so id say 225 for rep work is a safe goal

[@thesmartguy3523]

Got push tomorrow, will surely include your tips!

[@Sokman00]

Please create a new Novice program , that would be fascinating!!

[@Noah-pc6wq]

Hi Alex, as far as minimalist neck training goes, have you seen Matthew Zlat's method? He literally just places his chin over the bar when doing weighted vertical pulls, and allows his neck flexors to take some of his weight. Wanted to hear your thoughts on this, especially since you do a bunch of weighted calisthenics already. Thanks for all the Q&A wisdom

[@slavicus2046]

Alex, do you train Tibilialis Anterior and Serratus Anterior? If so, which exercises do you do?

[@highcalibertrainers]

BRO THE VIDEO FREQUENCY 🙏🏼🙏🏼🙏🏼🔥🔥🔥

[@SupremePositron]

Hi Alex, is there a better exercise than stomach vacuums for the transverse abdominis? Love your content and the work you put out

[@SupremePositron]

Specifically to address flared ribs

[@eyemissmyunclecharles7185]

Just discovered that Alex is only 26 years old and he's this smart and experienced. Jeeeeezz

[@owenchen6876]

Hi Alex, in your past videos you have recommended rotating variations when progress stalls. In general, when using double progression how many workouts without progress would you go before switching out the movement. I feel like rotating the exercise as soon as you do not progress (eg. Week 1 8-8-7 Week 2 Still 8-8-7 Week 3 Switch Exercise) does not factor in possibilities such as lack of sleep, form misgrooves, slower gains as an intermediate or advanced lifter and other external factors. Hope this question makes sense and I appreciate your content.

[@iswallow5174]

Did you ever have problems with muscle knots. If so, how did you get rid of them? Love your content keep it up!

[@dangelodragger9977]

Hey Alex, I just got some olympic rings and have two questions. 1. What’s your opinion on the body weight leg curl and elevated bridges with rings? Do you think these would be comparable to banded good mornings for example? 2. Is there any hypertrophic benefit to doing RTO ring push ups and dips? Love the content, keep at it!

[@bobsbois6042]

Alex, would you do chest flies if you're already doing the adduction on ring pushups and ring dips?

[@mhmd5q282]

Alex , if you have the space would you consider to get a functional trainer , or some attachments, rings and the rest of your equipment are just enough. For your training goals . Im building my home gym and wants some opinions about cable machines.

[@LWNightmareSheriff]

Follow up to the question about good mornings re leg day/back day. Would it be good to do high or even ATK rack pulls instead of deadlifts or good mornings along with rows and weighted pull ups? Then do the conventional deadlifts etc on leg day?

[@AlexLeonidas]

Good question. Yes, that would make sense from a blending standpoint. Though I'd still say conventional on the leg day isn't as good as an RDL/good morning. Especially since you already got the overloading effect from rack pulls earlier.

[@richkidnl9079]

I would love if you released a new novice program with hypertrophy focus!!!

[@brvmm613]

Alex! When the literature suggest 10-20 sets a week per bodypart might be optimal for hypertrophy, how specific is this? For example: 10-20 sets for each anterior-, lateral- and rear delts OR 10-20 sets for 'delts'? 10-20 sets for rhomboids, traps, teres, etc. and lats OR 10-20 sets for 'back'? Also, do I count my flat and incline pressing towards front delts too? and my upperback biased pull-ups towards lats? I know there are multiple ways of counting volume, I did actually watch dr. Mike's video on this topic. My question however remains: How do I have to count if I want to be in that 'optimal' 10-20 range?

[@BasedChadman]

Always thought your actual name was even more sick than the alias. Glad to see the change.

[@AlexLeonidas]

Thanks brother, should've changed it a long time ago

[@drinkinouttacups2665]

@@AlexLeonidas yes

[@f0xof907]

What do you think about lower traps isolation? are they important at all? What about serratus anterior training?

[@delawn4532]

Hey Alex, when can we expect your new novice program? :)

[@sharks408n209]

Would definitely be interested in a new novice program!

[@ilijahristov]

Hey Alex, What are your thoughts on Matt Wenning saying benching in a straighter line and having a more Triceps dominant bench is better for longevity

[@drinkinouttacups2665]

They did a podcast together

[@ilijahristov]

@@drinkinouttacups2665 I know and I've watched it before. But I'm wondering what Alex thinks since his bench is elite and he knows about longevity

[@struggler973]

Hey bro, im an intermediate and just started a new job which has me working 6 days a week 10 hours a day... I can only fit int 4 45 minute workouts a week in my schedule. How would you go about doing that? Im coming from a ppl split where i would smash all of the accessories and ive always been trying to be as optimal as possible, as i am not a big fan of minimalism. but it seems minimalism is the way to go for me now... question is: how can i optimise minimalism? compound fullbody workouts and ignore accessories? dont wanna lose all my gains, idk ive been overanalysing all of this too which doesnt help... thank u bro keep up the awesome work

[@DeanWinchester12345]

Alex Leonidas..what a badass name for a bald bodybuilder 🔥🔥😎

[@jack8998]

I’ve been working out around a herniated disc for years, but recently the sciatica came back with a vengeance and I’ve only been able to train a few times a month. Despite the injury I achieved a 365 high bar squat, 300 total weighted pull up, 155 barbell curl clean, one arm pull up for reps, 405 trap dead and 265 bench without directly training it. Wanted to thank you for all you’ve provided to the global community with your channel. Can’t train as much as I want to but I’ll always tune in for new Alex content 🍻

[@AlexLeonidas]

No excuses!!!!! Got some solid general strength and better legs than most people who are injury free. Cheers to always being a warrior 🍻

[@jack8998]

@@AlexLeonidas Exactly brother, ran squats and milk to build them there. I’ll be fully back in the temple of iron in time ⚔️

[@bigkroner766]

31:52 Mario out here doin some pluming

[@Boss-hs8yk]

I would love to see a new novice program tbh would be interesting to see

[@JayLach06]

Alex, what do you think of the Super Squats program? More precisely the Squat aspect of the program. I’ve been trying it out and have seen tremendous quad gains. I have also noticed that it helped me pinpoint my weakness during squatting. Thanks!

[@ArM-wo6wd]

Deficit handstand pushups are the goat for bodyweight shoulder strength. Did those for a few sessions and unlocked the full planche.

[@RedStar6101]

Grandmaster Kratos blessing us with his wisdom, thanks Alex. Does anyone know when the new novice program comes out?

[@peterers3]

ye my biceps are weak for pullups. You are on point with it. Arms always fail first.

[@nicksalazar4402]

Congrats on 300k Alex! I was wondering what your thoughts were on replacing barbell flat bench with barbell incline bench as a main movement? Cheers!

[@arnoldjohnson9700]

Alex, I'm interested in the new novice program. Could you have a video on it ?

[@denisdimitrov5995]

Hey Alex, as always really great points in the video! I was wondering what do you think about EMOM Training in the context of strenght building. Ill give you an example. Lets say I can do 5-6 handstand push ups against the wall. If I do 3sets x 5 with 3min rest between sets ill have in total 15reps performed and the last reps wont be as clean cos of the higher intensity. Now if I lets say do half of the reps with higher sets x lower reps for ex: 10sets x 2reps with 1min rest ( EMOM) I will have performed 20reps in 10min with cleaner form. Until what number of reps do you thing I can milk this method??

[@Consim9]

Hey Alex, I’ve been doing RDLs any standards for them for a massive hamstrings and glutes

[@abdullahalshammari4044]

Hey Alex, my OHP is at 55kg for 5 (standing) and my progress on it has been moderate I miss reps here and there but never had any stalls. However, my bench press is at 67.5kg for 5rm, I am currently running a 5x5 program that has me benching and oh pressing twice every 8 days. I also eat in a surplus, sleep like a king, and hydrate myself, I also do assistance lifts like close grip and tricep isolations. But still, my bench keeps stalling everytime i add a measly 2.5kg on the bar. I am @86kg body weight.

[@danielescribanoromero8414]

If you're doing everything well is just waiting bro, you should see a breakthrough very soon

[@tawfiqalashkar3065]

Hey alex I'm trying to increase my volume but i don't have time for doing more than 3 sets per exercise I'm doing cluster sets for some isolation exercises & higher reps do you think that is an effective way to increase volume for the goal of building muscle thank you for answering my questions

[@helphowdoinputusername3571]

Hey Alex, this one doesn't have to go into the next video. Might not benefit a lot of people but Can you recommend a minimum length of rope for rope pull based workouts? I want to buy one but don't have a lot of disposable income (teenager in school and all). I don't wanna buy one too short and have it be a waste of money, but I also don't want to overspend on one longer than I'll ever need to use. I plan on using it for both strength and GPP like work with somewhat longer set durations if that helps. Also, are thicker ropes (1" - 2" diameter) worth the money over just a thinner one (like maybe jump rope level thick) with gloves? I'd really like to know what I could get away with before make the investment. Especially in my country.

[@martinrojo5825]

Would love a new novice program!

[@grahamkoptie9963]

Struggling with arm hypertrophy, but the rest of my body is growing great. Thinking of changing my five day split from Push, Pull,rest, Legs, Push, Pull, rest to Push, Pull, rest, Shoulders and arms, Legs, Chest and Back, Rest Would love to know your thoughts on this switch.

[@sky1-e1n]

Just want to let your know I got that rope from your other video and my arms thank you. Mixing between rope pulls and battle ropes is a killer upper body cardio killer. Then using the rope now for a lot of my back movements has been juicing my forearms.

[@Laseander]

Hey Alex do you see yourself selling programs again? Keep up the great content

[@thekylemontilla]

Thoughts on power shrugs vs snatch high pulls for getting yolked?

[@tonystephengrayson]

Burpee > pushup > stomach punch > T-Rex jazz hands> Repeat. Lol. Just playing Alex, good video

[@JohnDoe-wr3eq]

Alex please make a new novice program man. You said it’d be even better for hypertrophy and I feel there aren’t enough novice programs designed for powerbuilding and muscle building, especially given the recent development in the community against powerlifting centric minimalism. I think you’ve learned a lot since you made the first one and it’d be really helpful for the new age of lifters.

[@kamilolszak1604]

Hi Alex! I'm super curious about your opinion on Jeff Nippard's recent video about minimalist training. I know you are an advocate for 10-20 sets per body part per week so I'm interested in what you think about doing 3-4 very hard sets and sometimes even 1 set per body part like Jeff laid out in his new essentials program. Congrats on 300k!

[@jakestatefarm2470]

Hey Alex when is you calisthenics program coming out?

[@aguy4124]

My mans truly got the demon back

[@sonhanguyen3962]

Hey Alex, been following for over a year now. Love your growth and content brother. On a cut, would one's weighted dip increase due to loss of fat, or decrease due to loss in chest, shoulder, tricep size?

[@nicolasarmel2372]

Alex when do you recommend starting weighted calisthenics and also would it be better to gain normal weight or get a weighted vest?

[@Vence.]

Would love to see a new novice program.

[@SerratusAnterior]

Last time I did weighted pull ups, I could only go up to 2 plates. but I always knew the top part of the movement was the hardest from the point I relearned the movement with proper scap motion

[@Alex1710931]

Hi Alex, thanks a lot for the info you put out there: I have a question on your answer regarding good mornings. You said that as an hypertrophic exercise, deadlifts (or any hip hinge variation) are far for optimal specifically considering the STF ratio. However I remember in one of your previous video that you explained that your back grew by doing only rack pulls and weighted pull ups. I am a bit lost on it since I just started incorporating more hip hinge variation for the overloading effect but don’t want to completely impair my recovery (I am on a PPL+FB, so 4x/week). What would you recommend?

[@corenko]

Alex, my go-to rows at the moment are Meadows Row (flared elbow for thickness) and 1-arm Landmine row (elbow close to target lats), am I missing on gains? Are these 2 a viable rowing options?

[@belaluddin5568]

“Elbow mileage” love that

[@calvinunroe2462]

Great q&a

[@franciscochavez1010]

Hey Alex absolutely love your content. My question is if my main area of focus is handbalance 5-6 days a week. Do you believe a minimalist approach each day after my handstand practice would be good for muscle growth? So with my stretching and handstands it take about 1.5 hours. If I have 30 minutes to spare do you think a few upper body movements several times a week and several lower body movements the other days would help ? Sorry hope that makes sense tried to make it short.

[@franklinpark1963]

To train your neck without actually training it is to lock your chin on those pullups/chinup. Try literally to hang on the bar using your underchin. Simple way to add neck training volume on a weekly basis

[@martsyalung1101]

Alex! When will your specialized calisthenics program be released? Its close to 2023 and can’t wait for it 💪🏽 cheers

[@LindormAce]

king alex leonidas everything he touches gets yoked

[@rajshikhawat6188]

I can't depress my shoulder blades down & back in fluid motion when I go up in Pull-Ups no matter how hard I try bruv(thus not engaging my back properly at all).. Any solution for this @Alex..??