Leg Training - Mewing - Good Presses (Q&A)

[@AlexLeonidas]

Killer Q&A! Let's see some more awesome questions down below :) 0:07 Home gym, no bench. Will the floor press build massive pecs? 1:30 When isolating your arms do you recommend a slow temple and feel the muscle being worked or a fast temple? 2:32 Hey Alex what are your thoughts on the landmine press ? Keep up good content !!! 3:22 Hey alex, i did leg extensions and started getting knee pain i stopped for over a month now and still have knee pain. I still do squats though.what is going on? 4:51 What size box for box squats would be best for a 6ft man? 12in? I’ve heard using a bench is too high. 5:40 Hey Alex, I'm a martial artist. I was told not to do squats because it would negatively affect my flexibility? What you recommend as a replacement? And what other exercises you think will benefit a fighter? 7:41 Hello Alex, can i get defined upper legs with cycling? Thank you 8:32 I've heard a lot of people say that when using conjugate/concurrent you need to be doing the main lifts (whatever those are for you) every week on either day. Why don't you do this? 10:17 Sup Alex, I have this insane pain in my hip while squatting and deadlifting. Sometimes the pain goes down to the groin area. I have the pain while walking as well 11:05 Hey Alex,I have decent looking front and back, but when I look at my sides it seems like I don't even lift.What's going on? 12:02 Hello Master, do you thing supersetting 5x5 program (example ohp and pull ups) is good idea? 12:25 Which combo has more carryover to bench in your opinion. Weighted Dips + Standing OHP, or Weighted Dips + Seated OHP? I will alternate between both obviously, but which is bang for your buck? 13:18 Hey Alex! What are your thoughts on Mewing? 15:44 I feel like i cant squeeze my ass, quads and core all at the same time.. its one or nothing with me? HELP 16:57 Why is there hardly any direct bicep isolation in your NE program? 19:05 Hi, Alex! Two questions: 1) Would you recommend rack pulls, shrugs and direct neck training at the same workout session? 2) Would you describe one of your intensity days and one of your volume days (sets, reps, exercise selection etc.)? Btw I'm really glad I found your channel! One or two weeks following your advice from the videos and my dad told me that I looked bigger. I guess it is not by accident. 20:27 Hey Alex, what’s your take on Olympic lifts? 20:54 Best way to get really strong at pull-ups when you can only do about 2-3 at a time and don’t have equipment such as bands or assisted pull up machines to help you out? Similar situation for dips as well. 21:49 Alex, I am a 19 yo male with low testosterone (131 ng/dL)....Any tips you can give me? I am not seeing the newbie gains most beginners should have. I have not been injured by lifting and I get in healthy fats from my diet. 22:55 Why do we need connective tissue work? Why the concurrent periodization training isn't enough? How many times per week? And last question why only with bands? 24:09 What do you think of super high volume calf raises to get rid of chicken legs?

[@Noah-pc6wq]

Hi Alex, what are the best lifts in your opinion for building strength that carries over the most to everything else, including daily life? Building non-specific, brute strength, instead of lift specific strength that relies a lot more on repeated practice and technique.

[@AlbertoOsunas]

Hey Alex, what are your thoughts on convict conditioning 1 & 2? I sometimes wonder if you're Paul Wade

[@yinonsiboni]

AlphaDestiny What do u think about separately concurrent predization? I mean, for example: Monday: intensity - bench, volume - OHP, dynamic effort - deadlift. Wednesday: intensity - deadlift, dynamic effort - bench and OHP. Friday: Intensity - OHP, volume - bench and deadlift. Bcuz with this concept u focus on 1 (heavy) lift and u don't have to worry about being tired with the other heavy lifts. BTW same concept with squat (I didn't include squat Bcuz right now I don't squat due to a knee injury)

[@HoobleyWoobley]

Hey alex for awhile I was doing 100 pushdowns daily and 100 curls daily with a band for connective tissue and it cured my tendonitis fast until I over did it and caused my tendonitis but I noticed during the month I was doing them it didn't necessarily make my arms a whole lot bigger but it seemed like blood flow was increased as my veins were popping all the time. Could this be used as a way to add detail to a physique on top of the health benefits?

[@Andre-de9oy]

AlphaDestiny Yo brother, thnx 4 todays Q&A. Im running NE and wonder if the ab training in the end is neccessary? Im training BJJ 4 times a week and train my core pretty hard? Peace homie

[@zntpt]

I think connective tissue training is highly underrated. Joint pain has been my biggest limiting factor over the years, specifically elbow tendonitis. I examined my form and never noticed anything off, and I eventually realized my bicep tendons were just not up to the task of my higher volume workouts.

[@AlexLeonidas]

Indeed

[@VeratyrFLESHNMETTLE]

Thank you for all your advice, my yoke definitely increased ever since I started following you.

[@LarsRyeJeppesen]

06:33 absolutely right.. squats will improve flexibility, not lessen it.. I think the question was primarily about hamstring flexibility... and yes you will need to do mobility work at the same time. I do tons of squats but can still do perfect frontsplits and middle splits... so no worries

[@Aleks479]

Why don't you do videos with Phil anymore?

[@costcxtcg2915]

Hey alex what do you think about only sprinting/hill sprinting, pistol squats(weighted) and vertical jumping for big legs? Not talking about no tree trunks, but nicely defined and athletic legs.

[@BradHanssen]

No idea if mewing can change your face structure or anything but 100% agree about proper breathing. I started doing it, and it helped my ability to breathe through my nose. I felt almost congested a lot of the time before. This also helped my snoring significantly which my girlfriend is very happy about.

[@Ludvio]

hell yeah man me too...i wonder what will happen in a few weeks.fuck aesthetics i just want to FUCKING BREATHE

[@brownmamba6538]

You're smiling alot more these days and seem to be more enthusiastic. What's making you so happy?

[@midboys]

I'm 22 and Ive been mewing for 6 months now. I recently started including , facepulling, jaw masseter training , neck training & experimental bone "growth" exercise & started to to power pushes with the tongue to the roof of the mouth & started mouth taping. for now I only see the hypertrophy in the masseter , ill be posting pics once the progress is noticeable.

[@TheActionTourist]

Just mew for the health benefits (more oxygen, no sleep apnea). My nasal breathing (airflow) e.g. has never been better before and has improved quite a bit.

[@henrypinto249]

Just mew it

[@scribbler1100]

To the guy with pain in your hip and groin when squatting etc, it sounds like you may have an impingement on the L3 nerve, probably caused by a bulging or even ruptured disc. Have an MRI asap.

[@LAGman91]

Tactical .

[@andrewsmith4810]

As you recommended here with pullups/dips doing 1 rep every hour to build your total number of reps. Could this be transferred into a full workout routine? Such as 3 sets of 3 exercises but you spread them out over the entire day instead of in 1 short session.

[@Beautiful-Sickening-Rolex]

how's your switch to waking up earlier each day? i want to do the same

[@nickw6734]

Floor press is so hard and you know what it changed my bench like crazy. I just took 4 weeks off of strict bench press with floor press and my form changed night and day.

[@SpeciaLisTxFTW]

Been waiting for it man. Now i can finally go sleeping. Greetings from Germany

[@AlexLeonidas]

Cheers brother

[@yinonsiboni]

AlphaDestiny What do u think about separately concurrent predization? I mean, for example: Monday: intensity - bench, volume - OHP, dynamic effort - deadlift. Wednesday: intensity - deadlift, dynamic effort - bench and OHP. Friday: Intensity - OHP, volume - bench and deadlift. Bcuz with this concept u focus on 1 (heavy) lift and u don't have to worry about being tired with the other heavy lifts. BTW same concept with squat (I didn't include squat Bcuz right now I don't squat due to a knee injury)

[@clayh9973]

It could work but I think Alex would say it's not optimal because you're combining both elements (volume and intensity) in the same session Nonetheless, I think he would say that it could definitely still work regardless.

[@leonardovasquez1982]

How to avoid stretch marks?

[@l_will_be_great1326]

Malik is right, but plenty of water and gaining muscle make your skin more tighter, however it could also be the other way around, when you gain muscle or get bigger in certain areas you will have stretch marks. I got them on both my trap areas and near delts.

[@Chrisz1]

Leonardo Vásquez buy strech mark lotion

[@romano-z]

I noticed that your talking has improved a lot, compared to older videos. Can you give us some tips?

[@AlexLeonidas]

Thanks man, I can make more videos on this but it primarily comes down to experience and constantly trying to better myself.

[@romano-z]

@@AlexLeonidas thanks for the answer. Would be nice if you could tell us in a video, what you are doing to improve yourself Hair looking way better btw

[@henrypinto249]

Could you give a quick demonstration of the connective tissue work you recommend for each joint? I want to make sure I'm doing them properly and at the right speed. Thanks, keep up the good work!

[@datrandompersononyoutube3061]

I've been mewing for over a year it works but it takes years for bone structure improvements

[@cuh6083]

When should a lifter begin training in the west side style? When linear progression stops? When certain numbers are reached?

[@gopalgeorge3632]

Hey Alex, the more experienced you become as a lifter, the less size you gain (you still gain strength), how many years of lifting does it take to look massive maybe gain 80 percent of your size gains.

[@silatguy]

probably 2-3. Depends how strong you can get as well. If you can get a 315 squat in a year vs a 500 squat in 4 years your physique will be different down the road

[@AlbertoOsunas]

Yo Alex, what are your thoughts on "Convict conditioning 1 & 2"? Sometimes i wonder if you're Paul Wade. Another thing, how can i add weight to pushups without a backpack/weighted vest?

[@hectorbrizuela6214]

Alex what are the best deadlift variations to build big quads? And How much weight should you lift in this variations to get big quads?

[@mr.bunnyrvbbit2532]

Hey Alex, I've seen a couple videos claim doing multiple sets of the "vacuum" breathing exercise where you exhale your breath, pull in the stomach, and flex your inner abdominal muscles can help work the transverse abdominis muscles which can help lead to a smaller waist line. Any thoughts on if this actually works?

[@advantageofthedisadvantage7213]

It does bro look up transformations

[@sheadoherty7434]

Good exercise. Shouldn't exclude other ab exercises though

[@danielcurran7926]

If you wanted to mix powerlifting and bodybuilding how would you schedule the macrocycle? Would you do 6 months of strength then 6 months of hypertrophy? Then how would you schedule the bulk cuts with that then? Thanks

[@finnhowcutt5627]

I'd just do powerlifting with some bodybuilding lifts at the end with extra volume

[@danielcurran7926]

@@finnhowcutt5627 I feel like its better to pick one goal at a time. If i did a powerbuilding program the volume would be too low to optimise size

[@boosyfox9392]

Hey Alex, I was wondering what are your thoughts on the new Canada’s Food Guide ?

[@mohammedalmamun7093]

Hello, Im new to traininh and im trying to improve my deadlifts. I want to strangthen my bracing so ive neen training without a belt, when should I start using a belt? Im not a powerlifter but I just want to keep increasing my numbers safely as high as I can. (I bench 62.5kg for 7x4, deadlift 100kg for 5 reps and I weigh 60kg)

[@Elemental15]

How to do warmup sets properly in a 3x3 strength training program?

[@aecodius]

Hey Alex, I am 19 years old and i have low T (270 ng/dl) but IM STILL MAKING ALL KINDS OF GAINS. Ive been lifting for about 9 months and my bench went up from 140 for 1 to 225 for 6 reps. Im working with 360 5sets of 5 for my deadlift and the progress isnt really slowing down. So far ive gained 26 pounds from what i think is mostly muscle and all people around me notice my gains (my mom hates it and my gf loves it). Is the newbie gains overpowering my low t somehow? wtf is happening?

[@aecodius]

@DD check your t levels and rethink the way you train and eat bro. Also maybe you didn't have any sport experience before lifting (concidering you could only do an empty bar), so I guess the progress comes slower. But it's ok, there's a big difference between an empty bar and 100lbs, slowly but surely, you'll catch up to the pace later

[@MrRickyWow]

On Leg Extensions: for those who have issues with it, take a moment to FOCUS on contacting your thighs with a focus on your hamstrings while the weight is down, try to hold the contraction as you extend. This makes sure you are braced (safety) and it guides the force to your quads effectively. NB: another important point is some form of a stable anchor for your hands. Some machines have them included. Safe lifts, guys & gals.

[@kristianstokka5325]

Or just don't do this shitty exercise?

[@MrRickyWow]

@@kristianstokka5325 Hey, every lifter do as they please. In my opinion, if it were a flat out shitty exercise, next to no one would get results from it. At least not without overwhelming evidence of a high risk. I find my method, after years of avoiding it, to give back value to that piece of equipment. Anyways, cheers.

[@FOXDADDYSUPREME1]

What are some good movements to do on off days at home (assuming 3-4x per week lifting in the gym)? Things like neck curls, calf raises, connective tissue work, and maybe even greasing the groove on chin ups and push ups. Maybe mobility work as well? Basically, things that will not hurt recovery, can be done every ~48 hrs, and don't need big equipment.

[@Peppayz]

Foam rolling, yoga, light gripping exercises, lay on your bed sideways with your neck off the bed and do neck extensions

[@Linkous12]

On the pull-up question: Alex's answer was great, but I'd add that body-weight rows are really useful at adding strength to all your pulling movements. They're really under-rated.

[@dakotagower86]

Sometimes the questions people ask are really dumb in my opinion. Like, “why can’t I flex all my leg muscles at once” come on man I don’t even wanna hear Alex answer that

[@Nerdybdirty]

Yeah, majority oh his questions answered are stupid.

[@bigboii1150]

Waah waah fuck off whiney he doesn't make this videos to make you two happy. :((((((((((

[@Stance._]

Hey Alex, I'm 14 and workout alone at home. I'm running your novice program, and I'm terffied because I have nothing to rack after I'm threw and no spotter. (I'm not allowed to buy a rack or do the Pendley row because of the noise. What are your suggestions?) Thank you.

[@Stance._]

Would a machine bench or lat pull down be acceptable?

[@BYGTraining]

I dunno what Alex would say, but I think those would be good substitutions.

[@Stance._]

@@BYGTraining Thank you I appreciate your help.

[@NicoTheOfficialGames]

Hey Alex, do you recommened running Ice Cream Fitness 5x5 program while on a caloric deficit? I read on an article by PowerliftingToWin that this is a bodybuilding program and should be done while eating to gain mass. I want to get back into barbell training, however with a bit more volume as opposed to the last program I did which was Starting Strength 3x5. I am still a novice, and wanted to lose a bit of fat while training opposed to bulking. Would this amount of volume be optimal while in a deficit? Thankyou

[@wd7643]

Nick Reyes I’d try running maintenance first. But do you really need to cut?

[@gabri4074]

Hey Alex ,have you ever experienced nerve pain?Carpal tunnel or cubital tunnel?Any tips for lifting with peripheral neuropathies?

[@jdavidgarcia127]

I realized i deadlift and squat with one foot significantly in front of the other. I dropped to half the weight and put tape on the floor to line up my feet to teach my body to do it right, but now my lower back on the right side gets sore and tired a lot quicker. What other exercise can I do to help even this out? Or would this be normal since it has to catch up..?

[@morikdashi2633]

Do you need stenght Training to get jacked and big? After being confused by so many different opinions, just tell me if you can get big with hypertrophy Training

[@ayar3195]

Lmao you def dont need strength training

[@bryuhn1040]

hey alex, i run a simple push pull lower split with a A/B day for each of them, for example heavy OHP one day bench another. are doing isolations on a day while doing my heavy cmpds on the other wise (specifically chest & shoulders)

[@matthewk5109]

Hey Alex, how would you create an intermediate program for someone who is addicted to working out? I want to go every day but also recover well, thanks

[@hoangphi1457]

What kind of mobility exercises do you do for upper and lower body?

[@kingbubby8768]

Hi Alex, how is your family doing?

[@AlexLeonidas]

Good, but that's none of your business homie.

[@ixLeGeNDaRyz]

@@AlexLeonidas goteem

[@kingbubby8768]

@@AlexLeonidas damn alright that's how we be then 😪

[@obliviousidiot8746]

Been lifting for the past three months consistently, full body twice a week, and my lifts are still the same (squat, deadlift, bench and ohp). None of my lifts have gone up except the overhead press going up a little. Other than that it's still the same and I'm not gaining muscle. What could I be doing wrong? I'm still in high school so I can't just be eating all day long.

[@lh2106]

gain weight.

[@joetart9905]

Progressive overload. Eat more. Get plenty of sleep.

[@youngnino4166]

What's up my man! Great content! Love watching your vids🤘 My question is... I have been working out for more than 4 years now. Started following your NE movements about a year ago. I have grown decent traps, gained some thicness in my upper back, glutes are bomb... but my forerams aren't growing. I have 16.8 inch arms at a relatively high body fat percentage.but my forearms are stick. I can inbox you some pictures if you may! Thanks

[@Ziallow]

I would really need a video of supplementary lifting for combat sport Thanks Alex!

[@Haynxs]

Hey Alex, I’m a skinny teen and have a year to get as huge as possible. Do you recommend bear mode? Or what should I do to get the best results possible?

[@marusdod3685]

Do starting strength, once you cant milk its gains anymore continue on with Texas method

[@marusdod3685]

@Spasovski Fitness Starting Strength is not a powerlifting program by any means. It's just training for general strength. It's meant to give you a base. There's no point in following specific routines for advanced lifters if you don't have a solid foundation of strength

[@albertluta4782]

Love your hair and beard, it really suits you

[@lucassabbione9160]

Is exercise in general anti aging?

[@kierchkierch7925]

Lol, it's exactly the opposite. What do you think all that stress does to your body?!

[@WhenItsOverTBM]

I say it depends how you approach it. It can age you faster, or it can be anti-aging

[@someguy8126]

Is ammonia a cheat since it’s an enhancement for achieving PRs outside of your own raw strength, similar to pre workout or steroids? Or is it acceptable because it’s a cool trend in the lifting community. You seem to be very knowledgeable with your incredible success in gains, thank you for your content

[@emyrboom8199]

Hi Alex,I was done deep pike pushups for shoulders and next days,my lower,mid traps are sore as fuck,how is that possible?

[@Mateogon1]

traps stabilize your body when in that position.

[@dabeastmax]

What do you think makes the landmine press such an effective movements considering it has next to no stretch component- something you would usually associate with the best mass builders?

[@ghungrooseth1946]

Hey Alex! Any tips/ticks on losing excess body fat after a long break from lifting?

[@HurricaneHugues]

Just lift

[@clayh9973]

Would there be a way to do a push/pull/legs setup on NE?

[@frankengymstein]

What is more optimal for chest growth? Working with moderate to high-volume rep ranges for pushups or the bench press following linear periodization?

[@JF-xi2ko]

Hi, Alex! Thank you for answering my questions! Highly appreciate it, man! And this time I have two questions: 1) What would you recommend for strengthening the lower back except for deadlifts? 2) What is the best way to build a back that pops up like a turtle shell when you turn on one side? Is building massive traps the key for that look?

[@TheGoldenPower_]

1. Progressive Overload back extensions, reverse hyper extensions, back squats (considering that you're back is fine, but you just don't want to do deadlifts), good mornings and cable pull throughs. 2. That turtle shell look is developed through overall upper back thickness. Get strong at rows, shrugs and develop rear delts.

[@joselototo7917]

Alex im doing a Full body split 3 times per week (Heavy, medium, light). It is a good medium setup do Jefferson deadlift 3x3 (Each leg ) and then for light setup do 6x5 (Each leg)?. Thanks for all of your advices, keep it up.

[@hellbeejones3098]

@alphadestiny what do you think about the angion method?

[@talhaozden9551]

Hi Alex, is it necessary to be able to do wall angel before doing flawless standing overhead press ?

[@oSimYeah]

I started mewing at 20 this year and it changed my face completely. It changed my nose, my eyes, my posture, my jaw and my breathing (THE BEST ONE) all for the best

[@mo12ism]

Cristiano Ronaldo Do you have any before and after pics

[@JayJules12992]

I find that hard to believe cuz mewing is bullshit guy. Either you have a good face or you don’t and nothing can change it other than getting lean or surgery which is fake and pathetic.

[@mikecharles7515]

Hey AD, I can click my shoulder easily and it does not hurt, is it a problem? When I warm up for squats I feel a strange sensation in my hips but when I do working sets I feel no discomfort. Should I be worried about this?

[@EmeraldLynx0]

Thoughts on Matt Wenning style warmups? And how would you incorporate them?

[@gopalgeorge3632]

Hi alex im 17, intermediate lifter, 25 percent body fat, cut or recomp?

[@SejeSteen]

you are beginner

[@gustavolealgomes5448]

cut

[@andrejkovac3336]

Its the same thing... if you cut you will recomp at the same time, you do exactly same things when cutting and recomping lose fat, be in a deficit and if you qualify for a recomp it will happen.

[@markkart7674]

Bulk

[@bigmansyndrome8945]

Bulk up to 50%. Don't be a cookie cutter.

[@arilanifamily]

Bro, mewing is legit, you need to watch more of Dr. Mew's videos. It's legit.

[@samueloss2838]

Hey Alpha, im going to cut , any tips to mantain my strenght like should i stick only to 6 - 3 reps at bench and just maintain ? and how do i maintain my pullups strenght?, tips on fast minicut (20% fat )

[@markkart7674]

How would you do Progressive range of motion ? ( starting weight, when to increase the ROM, reps, sets)

[@muamerblazevic1837]

Hey Alex for a guy who is cutting how often would you recommend deadlifts at which percentage of 1rm and what rep range would you recommend or do you think training lower back directly with shrugs and ab training is a better option? Love your channel keep it up.

[@ufcentertainment9208]

Sir Alex, I am 17, 5'10 180lb I can deadlift 405, bench 225 yet only squat 225 on a 2x/week squat frequency, what's wrong with me? Could this be an anthropometry issue? Perhaps form? What could you recommend? BTW I am following basic novice program and perhaps my linear gains for squat have been milked. Should I try an hybrid program in which lower body follows intermediate programming?

[@bradleythompson3547]

Squat everyday

[@HiHowAreYouuuuuuuuuuuuuu]

UFC Entertainment do front squats and progressively overload

[@muscleandmath2910]

Thoughts on not focusing on numbers while cutting and just focusing on doing the best you can each session? Maybe I feel good for a heavy single one week but the next week I decided to do some light work and get some reps in.

[@kappakd]

I like working with RPE when cutting

[@maalikfazal1406]

Hey Alex. This question relates to APT. In your video “How to cure APT” you advise to perform reverse hypers and belt squats. How often should you do them in a week? How would you program it within your current workouts? Advice would be appreciated. Thanks.

[@Luraj7]

Thoughts on working on the neck at home "greasing the groove" style?

[@osamanasrallah5475]

I get pain in my glutes and lower back when I do lunges , what could the problem be??

[@muamerblazevic1837]

Dude try doing hyperextensions or reverse hypers with light weight. They target exactly those two areas and see if you can tolerate getting some volume in like that. Sometimes it's because you're sitting too much or because of certain exercises but try avoiding pulls off the floor walk more, stand more and sit less do the two exercises and see what hapens. My back hurt like hell recently and it's because i was sitting on my ass too much. Did some work to help it get better and it hurt that day but the next day i was good. Also try hanging from the bar and do the leg raises and also just hang there and let your spine decompress. I hope it helps.

[@Ludvio]

i had it once,realized i half assed my bracing.valsalwa manouver .try to connect anus and cheeks with your stomach and square everything together like during deadlifts and you should be good

[@Ludvio]

also maybe you have anterior pelic telit like me then you need to double your efforts in activating and squezing your glutes abs probably so you might benefit from learning how to actually use them properly

[@colinvernooij1729]

Maybe you just have weak glutes so when they're tired your lowerback starts to want to take over. Also try staying more upright.

[@Ludvio]

@@colinvernooij1729 yeah,for me it was kind of a tilting the pelvis to the side,not paying attention

[@sebastianmaldonado7932]

Hey Alex, how exactly do you specialize your program to increase a particular lift? Example the weighted pull up, keep up the great content man!

[@tomaslega]

how can I avoid hunger and feeling with no energy while cutting, I've been cutting for 6 months and I went from 20% bf to 14% and before I bulking I want to get to like 9-10% but at this point I follow my diet for 3 days and then I get really hungry and I binge. It's been this way for the past 2 months. I tried diet breaks but it didn't work I still get hungry and my deficit it's about 500-600 calories nothing crazy. what should i do? I really want to start bulking but I don't want to gain more fat that i got now cause im happy with how I looks but I want more size :C

[@clayh9973]

Try high fiber foods

[@xuchilbara21392]

Slice some Tomatoes and cucumbers, put them in a bowl and season with salt and peeper and ad a Spoon of Olive oil. Most of the time your "Hunger" is simple your body signaling you to refill yourself with Minerals.

[@ApplySkills]

15:44 if your talking about when doing an ohp, it means you have tight lats and hips/quads

[@JoseHernandez-dz7dp]

I'm making awesome gains with your novice program. But glutes have grown a lot and quads are still small. What can I change to get more quad development?

[@marusdod3685]

How much are you squatting

[@hypnos-7371]

Do High bar squats ? Or if youre already doing high bar try front squats

[@ayar3195]

@@hypnos-7371 this

[@JoseHernandez-dz7dp]

Marus Dod like 170 x 5 x 5 box squat.

[@JoseHernandez-dz7dp]

HYPNOS FLAWLESS I do high bar box squats. Most reasonable solution would be to change it to regular squat but I don't know if it will affect the program

[@MC-qd2yv]

Thank you so much for the answer !!!!

[@ifhan5705]

Hey Alex, avec le programme novice, est-ce qu'on peut faire du cardio/crossfit les jours de repos? Ou faire des workout avec uniquement de l'isolation? (Shrugs lateral raise plank facepull reverse curl...)

[@jayjeong7255]

Hi Alex, always greatly appreciate your invaluable information and your videos. Ive recently watched your video about strength and size separation and you state size always occurs after neurological adaptation ceases. I have a hypothetical situation i want to ask you. Lets say a guy is eating just his caloric maintenance and his strength is increasing. Would he still gain size only because his strength is increasing even though hes not in a caloric surplus? Or would he experience plateau in strength because his body needs more food? I would highly appreciate your reply!

[@Projeectt]

Alex just a heads up ... ive been mewing for 3 years and it definitely changed the structure of my face... but what people don't get is that it will only work if you have been mouthbreathing and that have affected your face ... so you're face is really just comeback to normal by mewing,

[@Projeectt]

@Jcream101 Yes but eventually it will get easier... it was the same thing for me... i could barely breath through my nose when i started mewing

[@Projeectt]

@Jcream101 You could use a chin strap

[@Projeectt]

@Jcream101 I literally bought one 1 week ago... havent used it yet

[@adanklord4103]

@@Projeectt This is very misleading. It works for everybody. The only reason you think it only works for mouthbreathers is because you're going to see OBVIOUS change. People who breathe through their nose but still rest their tongue at the bottom are still going to see changes. Just not as much, because they don't have that "mouthbreather" face like you did.

[@jhonnyruizz7310]

What do u think of David Laids DUP? For a 16 year old

[@costcxtcg2915]

Should I remove pullups from my pulling days if I do them greasing the groove style?

[@jhonnyruizz7310]

If my biceps are lagging can I add another bicep exercise to your novice program ? For example hammer curls since I lag width

[@fastbonkers]

You said slow eccentrics are bad but triphasic training says other wise you should check it out and tell us your thoughts

[@AlexLeonidas]

I'm talking about those super slow reps that take forever. At the moment I'm not convinced it provides superior benefits to a standard controlled negative. That said, got any good resources on triphasic training?

[@fastbonkers]

Just a quick google search and you will be amazed and it will change how you see eccentrics and isometrics

[@muscleandmath2910]

What's the difference between doing a set of 9 and a set of 7 both to complete failure Vs 2 sets of 8 both around rpe 9?

[@BearFackerr]

Hey Alex, do you recommend keeping your neck/head neutral during squad or look at yourself in the mirror? Not looking at myself during squats make sme shaky. Thanks!

[@anthonyhaga7559]

What are your thoughts on sumo block pulls? I’ve been a conventional puller for a while now and recently started to incorporate the sumo stance. I really like it, and as I’m a fan of rack/block pulls, for raising general strength(prom method is my fav), I’ve heard somewhere that it was more like a leg press. Your input is greatly appreciated ✌🏽

[@FiveN9ne]

I was wondering if doing romanian deadlift with a sumo stance is a valid variation. It feels much better to target my hamstrings compared to the conventional stance. The reason i'm asking is because there isn't that much information or popularity so not sure if it's good or not. Anyone that knows about it can tag me in the reply. Thanks

[@shadowalker8068]

I seen the intensity day and volume days i haven't seen a light day. Why you stop yoke program and switched to bro workouts?

[@ahmedbrahimi8649]

Sup Alex, is it a good idea to do my 5x5 pull ups and dips as a superset, or is it better to do one then the other? Do you think that only doing 5x5 dips and pull ups is enough to build your upper body (squats+deadlift 5x5 for posterior/legs)? Are 8x3 better than 5x5 for strength? Salut depuis la France !

[@slimshady9756]

I feel too much of my shoulders and not enough of my chest while doing pushups, and my form is correct. What do you suggest ?

[@chandyboi2976]

Hey alex I can do 20 clean pullups, but still cant quite do a 1 arm pullup. I get a little bend in the arm but that's it. Any advice?

[@bocelott]

Get stronger?

[@sheadoherty7434]

Negatives? Dumbbell rows? Weighted pull ups?

[@Kingarthurjohn]

Train specifically for 1 arm pull-ups or start doing weighted pull-ups

[@trapwiz2818]

Hey Alex what is the optimal way to add calisthenic skill training into your novice program?

[@jackson6391]

Just started building my gym, only have a rack, bench , pull up bar, and barbell. What programs can/should I run

[@HurricaneHugues]

Run a classic 5x5, replace bench press with push ups.

[@jackson6391]

Hurricane Hugues what’s the “classic 5x5”?

[@Rizzy1228]

Hey Alex I am having some pain on the top of my shoulder when doing incline press and military presses. I am able to do db shoulders presses fine. The issue first happened one day when I was knee raising the db up to press. I have the most pain at the top of the press near lockout.

[@Tariqll]

I've recently started a periodization program. I used to just max out 5x5 on the main 4 compound movements. My question is: should I keep all my accessory movements at the same rep range as i have always done them? or should I keep them in the same set - rep ranges as my periodization program ? So basically should I do a 10x3 bicep curl on my 10x3 deadlift day? thanks a lot

[@DanielGarcia-tf1et]

Help Bro! OHP is so frustrating! How to raise it? What’s a good novice number? Right now I can OHP 135 for 5 strict! Also is it ok to use a neck harness to do neck curls to avoid dizziness

[@yinonsiboni]

What do u think is the optimal way to deadlift as a complete novice (for the deadlift)? Do u think that starting strength 5×5 with one working set is the best?

[@Beebeepbooboop]

I'm 16 skinny fat and I'm cutting. Will I reach my genetic height potential later on years when I've stopped cutting?

[@markmarki9511]

I cut down to really skinnyripped at 13 years old, (coz I was stupid but whatever) and I think I kinda stayed at 173 cm for a year. I'm 15 now I've been in a bigger surplus for like more than half a year now, and I'm 180-ish cm. So yeah I guess, but I'd rather not cut, you can't be sure, the risk just not worth it.

[@Beebeepbooboop]

Appreciate the response guys

[@TheGoldenPower_]

To add to this: understand what skinny fat is all about: you are lean with excess body fat mainly on your torso. Your issue is that you don't have much muscle on your frame. So if you were to cut (most aggressively cut when they have this problem), once you eliminate the fat, you will more than likely lose some lean muscle mass in addition to the excess fat. Lean muscle is like an expensive tissue to the body, you are far better off clean bulking and focusing on strength progression. At your age, you'll be upgrading your strength easily. It'll work out for you.

[@apracity7672]

What liquid would you recommend to drink if im having difficulties tp gain weight that stays as close to the healthy side of the spectrum

[@HurricaneHugues]

Take your regular meals, put some hot water in a blender, throw in your food and blend it. Now your meal is a shake.