I WISH I DID THIS SOONER!! How To Plan & Track Progress In The Gym

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[@timothy-johnbeach7635]

Really helpful information. I especially liked the progress tracking; I definitely will use that, appreciate it bro.

[@officialalexeubank]

[@sleetzfc4613]

Wait so basically for example I do 12,8,6,6,6 When I do 12 then I go to 8 do I increase the weight and when I do 6 do I increase the weight agian?

[@STYXlawiiYT]

@@sleetzfc4613 Yes, Increase weight each set. It should be where you can barely get 12 reps to start then increase the weight probably 20 pounds and do 8 reps where you can barely get that and increase weight with each set until it’s a comfortable weight.

[@nyvgelly]

Brilliant, thanks alex❤

[@eduuxqyz]

My workout plan: Chest, triceps Legs, shoulders Back, biceps I usually do it twice per week

[@baileydonohoo7139]

I feel like I've learned most of the stuff about lifting and now I'm sad bc it means that I just actually have to do the work😂

[@arnekronvall817]

The program is that there is no program. The whole idea regarding gaining muscle is that you owe your own process. No one is right and no one is wrong. You have to find something that works for you by asking around and staying humble. Look at the bigger guys, ask them, how did you do it? Ask 100 guys and create something of your own.

[@shawnlongman9815]

Alex your posting consistency been amazing lately appreciate it

[@officialalexeubank]

much love

[@thesnipe6684]

1 month into working out and i already see a difference. Your advice has helped me tons and tons

[@sleetzfc4613]

Wait so basically for example I do 12,8,6,6,6 When I do 12 then I go to 8 do I increase the weight and when I do 6 do I increase the weight agian?

[@nickkkfps9634]

@@sleetzfc4613 yes

[@thesnipe6684]

pretty sure

[@Skr-zc3hu]

@@sleetzfc4613 no you go till failure

[@gerald8052]

pro tips for gym gains, this my 1st week

[@siegregory8538]

This was so freaking good bro, thank you! I just started building a full program for myself so this was mega helpful. Keep inspiring and growing, I think i speak for all of us when i say i respect the heck out of you, and cant wait to see where God takes you in life!

[@yeaolon]

Your voice and visuals are a little bit off but that’s ok still super relatable and informative video

[@zay0208]

Im only 14 but I've been watching u since November 2021 and I've been working out a lot and ive noticed a lot of changes so I thank u Alex. God Bless

[@samm3342]

This was very helpful but also comforting to know that I’m doing a lot right. 13 months into lifting, 35lbs up in weight since. Always do a heavier lift first then go into hypertrophy, on an Arnold split. Love your content bro. Ur passion for the Lord is inspiring as well

[@edricjordan7093]

Arnold split?

[@gm836]

@@edricjordan7093 Chest/back Shoulders/arms Legs

[@sleetzfc4613]

Wait so basically for example I do 12,8,6,6,6 When I do 12 then I go to 8 do I increase the weight and when I do 6 do I increase the weight agian?

[@joejtkelly]

@sleetzfc yes

[@metallpt147]

This obviously works for you. For me, I feel if I did an Arnold split, I would do chest/back, legs, then shoulder/arms basically for the fact that doing shoulder/arms right after chest back I feel like there’s too much stimulation too soon. Idk that’s just me though

[@simplycomplex7300]

The way I train is kinda simple/ personalized. I took a known influencer’s push pull legs program & used it for 3ish weeks. Then started modifying it based on my body’s deficiencies. For example if I noticed my rear delts were lacking, I increased weekly volume for them. Every muscle gets hit between 12-22 sets a week varying based on weaknesses & imbalances I might want to adress.

[@willdov]

Likewise

[@vour6654]

Jeff ?

[@prod.steezey883]

So cool

[@simplycomplex7300]

@@prod.steezey883 I didn’t write the comment with the intention of acquiring your validation. I wrote it because Alex’s vids are amazing and his community is a fun place to talk about fitness.

[@prod.steezey883]

@@simplycomplex7300 bro what i genuinely thought it was cool the way you modify shit i wasnt being sarcastic

[@codyscholz6365]

Super informative bro. Can definitely use more videos like this because every piece of advice helps!

[@sleetzfc4613]

Wait so basically for example I do 12,8,6,6,6 When I do 12 then I go to 8 do I increase the weight and when I do 6 do I increase the weight agian?

[@Mr.EdwardSmith]

@@sleetzfc4613 yep

[@conorwalsh8146]

You are my idol man keep up the good work!!

[@wealthlord6695]

I bet you say that in every fitness youtubers video

[@blurbbbb8397]

@@wealthlord6695 you can have multiple idols :D

[@Celi2354]

@@blurbbbb8397 you shouldn’t have any idols it breaks the 2nd commandment

[@ExistGodly]

@@Celi2354 💯

[@OneNotch17]

@@Celi2354 💯

[@Caleb10395]

did u use the excel app on ur phone for tracking ur progressive overload?

[@hasansyed_]

Great video. I was never really a fan of your content as I felt that the content I consumed from and about you on tiktok didn't provide any value to me. After this video, however, I really feel the hype around your rise to fame in the fitness industry and understand the value people see in your content.

[@Sheff_fps]

Crazy tips from someone who is very highly looked upon. Love the advice, thanks for always keeping it real and looking out for everyone. Stay blessed💪🏻

[@camrongaida963]

Great video Alex! Love the educational content. I definitely should’ve started training push/pull/legs sooner when I still had my noob gainz

[@sleetzfc4613]

Wait so basically for example I do 12,8,6,6,6 When I do 12 then I go to 8 do I increase the weight and when I do 6 do I increase the weight agian?

[@foxxy576]

@@sleetzfc4613 if you can increase the weight and do 6 full reps with it then do it

[@Caleb10395]

y not the upper 2x a week and lower 2x a week?

[@yeaolon]

I can confirm this is factual information. Didn’t even have to fact check.

[@loganwellman6412]

Been doing ppl rest arnold rest for around 2 months now and absolutely love it. Before i only had one rest day a week with same split so would go ppl no rest arnold and finally a rest day. Legs never recovered without extra rest day. Much better now

[@xVanityyx3]

0:09 bro ☠️

[@its_jason_man997]

Loved it brother, time to track even though I do mostly calisthenics and have some weights!

[@owenbazinet9635]

love the video Alex defiantly going to try and track my progress more and start to build my own program. thanks for all the motivation and inspiration! God Bless

[@zilixx7982]

Yo Alex u should make a program for the over weight people trying to get shredded or be like u as i have no idea on what to do for each of these days anyways im sure heaps of people would buy it :)

[@bambostarla6259]

I've been doing push pull legs push pull (I dont do legs twice a week, I hammer them so hard I cant walk properly for 5 days) and it's been a wild ride. I blew up and I haven't even been training that long. Of course sleep and nutrition are also as consistent as I can keep them without living a boring bland life

[@generallukeproductions]

Don’t do so much volume on the first leg day. Spread it out over 2 leg days so you get more opportunities for muscle growth.

[@bambostarla6259]

@@generallukeproductions I changed split since. I like 4 day splits very much and I saw good progress. Maybe in the future I will have as great a physique as alex but we shall see :)

[@accuratesoup3486]

@@bambostarla6259 could you describe ur split rn? and what exercises u do?

[@CookBradyyy]

1st Comment! Keep up the great work bro. God has your back through thick and thin!

[@jians.2464]

totally appreciating what you're doing for the industry

[@pierceshinavier5334]

Hey Alex, I’m a big fan and i’m a teen getting into lifting.. if i don’t have access to dumbells or barbells, how can i optimize my workouts?

[@sleetzfc4613]

Wait so basically for example I do 12,8,6,6,6 When I do 12 then I go to 8 do I increase the weight and when I do 6 do I increase the weight agian?

[@rays2fit136]

Thanks bro! This was very detailed info. that will help me a lot!!! And also love the vids, look forward to them every few days.

[@woobabydalocc]

i can never get a full comfortable shoulder workout in on chest day, i focus crazy on chest then too fatigued to go heavy on shoulders

[@hebikniet9673]

Hey Alex, great video but i’ve just got one question. You didn’t mention anything about rest periods. Science shows 2-3 minutes is optimal for hypertophy but your greek god program shows one minute rest periods, what is your view on this?

[@Signal_in_the_noise]

Literally direct opposite advice I saw you give in another recommended video I got from you

[@jessereid8482]

hey. bro. take a breath. you sound winded the whole time. always remember to breathe in through your nose, do a full breath too because it requires you to slow your breathing down. i do love the video though, been looking for this kind of thing

[@SooshieRole]

Yet again watching another video on my lunch break😂 always keeping me entertained bro

[@calvintrapp4729]

fr tho I just sat down and he uploaded

[@thewaggler9887]

this is such a good video for beginners. i wish i would have seen something like this when i started

[@sleetzfc4613]

Wait so basically for example I do 12,8,6,6,6 When I do 12 then I go to 8 do I increase the weight and when I do 6 do I increase the weight agian?

[@ZURG2424]

How can I get the workout plan because I go to the gym and don’t know what to do

[@ryan8885]

LOVE this type of video GREAT information

[@mikesutherlin4167]

i hit back/rear and side delts, bi’s/tri’s, chest/ front delts, legs. doing abs on chest and back days

[@tannerdavey6697]

I am trying to find a good program and this is exactly what I needed

[@officialalexeubank]

Glad i could help

[@Fainyx100]

i always do 3 sets when i workout, i apply progressive overload by adding weight or increasing reps. Everyone wants me to try doing 4 sets but i feel that i get tired a lot that way and 3 sets for each exercice feels better. Should i change things up? (i always try to stay in the 6-12 rep range)

[@hebikniet9673]

3 sets is enough if you are training hard, with 4 sets you risk overtraining if you do too many exercises

[@sleetzfc4613]

Wait so basically for example I do 12,8,6,6,6 When I do 12 then I go to 8 do I increase the weight and when I do 6 do I increase the weight agian?

[@_Joel_272]

you still singing the cristian songs? love when you do it

[@yyyyy7832]

Alex dont know if it just me, but feel like the audio isnt properly synced with the video.

[@Dubbisn]

i feel the same

[@officialalexeubank]

yeah my mic was like half a second slow idk why

[@khutchins]

Yessir Arnold split is fire 🔥

[@jaydenkrishen]

Very informative video. Learnt alot. Thanks man 🤍

[@remix_ig3923]

Good video man, but you only showed week 1

[@GoTime999]

When do you hit abs? I never hear you touch on abs

[@sheluvtrevy8379]

Greek god himself blessed us today

[@kadimagratitude583]

Full body workout is my way where I see. Amazing results

[@timothy-johnbeach7635]

Does smith machine barbell bench count as a heavy mass movement? Like for tracking progressive overload?

[@novapsycho7559]

Personally I think dumbbell press is way better

[@gm836]

wait, so is a upper/lower split bad? I was planning on doing: Upper Lower Rest Upper Lower Arms

[@t0ledo485]

If u going 5 days do Upper Lower Rest Push Pull Legs

[@gm836]

@@t0ledo485 I’ll probably just stick to upper/lower. I’ll add more days when I feel like it.

[@williamg4524]

I do upper Lower Upper Lower Upper

[@johneubank237]

I was looking for some advertising

[@evans8245]

Please criticize this. Leave a comment, budd Record your 1rpmax for the compound exercises, OHP - OverHeadPress, squat, bench-press, weighted-dips, weighted-pull-ups, back rows and deadLifts. Your training split will be Push, Pull, Lower Push Day OverHeadPress Bench Dips Pull Day Back Rows, DeadLifts Lower Day DeadLifts Squats In 12 weeks, we have four blocks, each time block is 3 weeks. Block 1(3 weeks), do this set scheme. Warm Up using 50% of 1rpmax Working Set using 70% of 1rpmax - amrap(as many reps as possible), 2sec eccentric, 3sec concentric - each rep done slowly, 5sec Working Set using 75% of 1rpmax - amrap(as many reps as possible), 2sec eccentric, 3sec concentric - each rep done slowly, 5sec Progressive Set 80% 3rp - break - 3rp - break - 3rp - break - 3rp - break Progressive Set 85% 1rp - break - 1rp - break - 1rp - break - 1rp - break 3 weeks later, increase reps or weights Block 2(3 weeks), do this set scheme. Warm Up using 50% of 1rpmax Working Set using 80% of 1rpmax - amrap(as many reps as possible), 2sec eccentric, 3sec concentric - each rep done slowly, 5sec Working Set using 85% of 1rpmax - amrap(as many reps as possible), 2sec eccentric, 3sec concentric - each rep done slowly, 5sec Progressive Set 85% 4rp - break - 4rp - break - 4rp - break - 4rp - break Progressive Set 90% 1rp - break - 1rp - break - 1rp - break - 1rp - break 3 weeks later, increase reps or weights Block 3(3 weeks), do this set scheme. Warm Up using 55% of 1rpmax Working Set using 80% of 1rpmax - amrap(as many reps as possible), 2sec eccentric, 3sec concentric - each rep done slowly, 5sec Working Set using 85% of 1rpmax - amrap(as many reps as possible), 2sec eccentric, 3sec concentric - each rep done slowly, 5sec Progressive Set 85% 5rp - break - 5rp - break - 5rp - break - 5rp - break Progressive Set 95% 1rp - break - 1rp - break - 1rp - break -1rp - break 3 weeks later, increase reps or weights Block 4(3 weeks), do this set scheme. Warm Up using 60% of 1rpmax Working Set using 85% of 1rpmax - amrap(as many reps as possible), 2sec eccentric, 3sec concentric - each rep done slowly, 5sec Working Set using 90% of 1rpmax - amrap(as many reps as possible), 2sec eccentric, 3sec concentric - each rep done slowly, 5sec Progressive Set 95% 4rp - break - 4rp - break - 4rp - break - 4rp - break Progressive Set 100% 1rp - break - 1rp - break - 1rp - break - 1rp - break Eat +350kcals of fats(nuts,avocado,olive oil),carbs(oats,rice,pasta,fruits,veggies),fibers(fruits,broccoli, sweet potato)&proteins(beans,meats) surplus. Prioritize Time Under Tension, Really slow reps,✅ High Intensity ⛔High Volume. 1 week, Check how strong you've become. 💪😤 => 🏆r

[@simplycomplex7300]

Alex I don’t get what you mean by “taking advantage of newbie gains more”. Newbie gains only occur because you’re so far from your generic potential, that you initially pack on muscle really fast. But even if your training isn’t optimal, your genetic potential stays the same. You’ll make those gains regardless just at a different rate.

[@ethanlculver]

Not exactly because every minute you age, your DNA and body loses health and optimal condition. A 30 year old cannot technically achieve the same genetic and performance results that someone only 20 years old can. In other words, every second that ticks away means your body is closer to death. Depressing, I know, but true.

[@chokhachi]

@@ethanlculver what the fuck are you saying? @SimplyFliqz has a point and you literally replied with complete nonsense

[@formal4578]

he probably meant that he would’ve looked better when he first started if he had taken advantage of it, and achieve his physique quicker

[@tymiller7956]

More like take advantage of puberty and natural testosterone in your body maybe ?

[@chokhachi]

@@tymiller7956 taking “advantage” of your test won’t give you higher test in the future, it’ll just give you gains the diminish quicker.

[@piercefrederick4893]

Alex "daddy" Eubank

[@MacXing1]

Really solid information. Thanks for sharing this Alex

[@danielembrey1673]

How many exercises per muscle group per workout. Like if you’re doin Arnold split do you do like 3 chest and 3 back, or like 4 and 4

[@sleetzfc4613]

Wait so basically for example I do 12,8,6,6,6 When I do 12 then I go to 8 do I increase the weight and when I do 6 do I increase the weight agian?

[@Nordic619]

Good video. That's just unlikely for a natural to recover after chest/back day with that volume for shoulders/arms 😄

[@alexandergalfano3187]

tbh i wish influencers would push more periodized programs that utilize DUP, linear/double progression, etc etc.

[@andrewnykoluk2898]

Thanks man, your videos have helped me so much!!! Much love👍

[@nemesis8764]

Alex I love your videos and its nice to learn from them but you gotta get uglier bro u just too handsome Im always bricked up while watching bro

[@imwithsticks9775]

wait why not do leg extensions for mass movements? now i'm scared cus yesterday i was doing leg extensions at 230 pounds for 5 reps is that not normal? and i just started consistently hitting the gym too. about 3 years ago maybe i was pretty over weight and i lost 60 pounds so now i'm still a tiny bit skinny fat but ive always had strong legs cus i play soccer but like is that not normal? and is it risky?

[@95erni]

bro, can you make your HAIR ROUTINE VIDEO please ?

[@GoTime999]

What crazy is I have been doing the Arnold split and didn’t even know as just with time in the gym I have found that works best for me. Although I hit shoulders with chest and back. I feel like a lot of shoulder workouts work off the chest and back muscles as well that’s why I do that

[@uqze6373]

tbh that’s a reason for why you should hit shoulders on another day, so you can avoid junk volume which will keep your shoulders small

[@GoTime999]

@@uqze6373 makes sense. Lately been trying out a bit of a push pull concept. If and when I switch again I will try doing shoulders when I hit biceps triceps and forearms

[@NRG2]

I’m glad you clarified that this is a KZbin video. I was feeling lost but now I’m much better

[@njm1259]

What’s everyone’s thoughts on full body for 3 days for 2-3 months working upto a 4 day upper lower?

[@colehenry6628]

So doing the same push/pull/legs exercises 2x a week for 4-6 weeks isn’t bad? I thought you were supposed to constantly change what you do so your body doesn’t get comfortable and used to what you are doing almost everyday?

[@realdonandres]

The Summer Shredds program really opened up my eyes on how my last training program was lacking.

[@sleetzfc4613]

Wait so basically for example I do 12,8,6,6,6 When I do 12 then I go to 8 do I increase the weight and when I do 6 do I increase the weight agian?

[@realdonandres]

@@sleetzfc4613 thats one way to do it, but its not all about the weight itself, its about the tehnique u use when lifting it.

[@ivanslife4656]

Hey Alex I do home workout I have up to 30 dumbell weight and I have a bench that goes to 209 weight also a seated leg press how can I increase muscle weight and progress overload

[@nikolasiordanov]

I think I watched sth like 10-15 videos the last 2 days🥴. Love your content man!

[@averagegymenjoyer22]

Can I send someone my trainings plan and you tell me if it’s okay? I’m not sure what type it is.. it’s 3 different days (6days) a week EDIT: I just figured out I do smth like push pull leg

[@shanesullivan715]

Planning on doing your workout routine how do you know what is suppose to be a super set???

[@ryanlopes7282]

I love these types of informational videos; I hope you make more of these!

[@maartenringburg1262]

I bought your program recently however I don’t understand why you switch the exercises every week. How can you see any progress?

[@grodz-gaming8472]

I am currently cutting and I wanna eat a bowl of fruity pebbles so bad but I don’t know how to eat them without feeling ashamed. Is it bad to eat them

[@tracktician6510]

How often does he train abs?

[@simonpapst1200]

god bless you bro

[@tristanlevin925]

What is the difference between your greek god and greek god v2 program?

[@miltontembekho9102]

🔥better content popping every time

[@speakyfnbr1122]

I go gym with a friend he only wants to go arm day leg day chest and back day, it’s so boring bruh I wanna go more idk what to do

[@joshgallagher2200]

Hey do u prefer your Greek god program or summer shredded for a teenager that is 14 looking for strength and size as well as maintaining a nice physique

[@Bigbob508]

4 months into working out I’m looking aesthetic a bit and I prd today at a powerlifting meet I’m in 8th grade

[@KARTIK-ex6rv]

Push pull legs good or bro split ? Which you prefer after train 5 month continue bro split ?

[@najahgriffin4973]

bruh i got my own throw my routine schedule because i it on track nonstop everyday nonstop

[@zeitgeist8870]

Chill with the PEDs bruv

[@adamgutierrez797]

I noticed that the greek god program recommends that you are intermediate or advanced. as a beginner, could i still use that program or should i start of differently dig the content man!

[@hootfoot1767]

Newd these kind if videos more 😍😍❤️🔥🔥❤️🔥🔥🔥🔥

[@shenjen6365]

Dude imagine thinking you need 30 working sets to grow muscle

[@funesab1236]

Why does he have 5 or 4 sets. I know this vídeos is old but can someone please tell me

[@oxhh]

because u must SHOCK the muscle to grow no point doing 1 set

[@tzafas2]

Is this Taylor Kitsch??

[@candendorsey5782]

so should i not increase weight each set? (i bought the greek god program)

[@codystewart3085]

What are your thoughts on skull crushers as a heavy mass movement for triceps

[@itscoulee5165]

what should you do if I workout in your plan isn't feeling engaging one day? Should I just go with it or go to sum off plan

[@noamdash9309]

Bro i know you post it over a year ago but just wanted to say to you thank you! i love your videos and i watch you a lot and that was very helpfull,god bless you!! have a great day!

[@tysonford3371]

Love the start where the subscribe and hit notification made that ding ding

[@2NextLvL]

Very nice vid as always, maybe you should have mentioned supercompensation for timing your workouts for best progression? ty bro ^^

[@ichaboi6643]

I’ve been going down the list and then going down the list again and so on. Is that bad?

[@stevenfriede]

New sub here, great content and very informative!!