My Top Bodybuilding Advice

[@MrKowalskyfication]

The answer is clear. Weighted swimming is the way forward

[@corunga6465]

Tbh this doesn’t sound like a bad idea at all. In HS waterpolo we used to hold on to each others ankles to train swimming harder lol

[@Anton_Pietro]

@@corunga6465 You won’t float, that’s how people die in movies.

[@TaxEvasi0n]

Anton Gallo Causing more drag would be the way to go. No ankles weights lol

[@derbistheeternal2947]

hmm.. What about swimming through a more viscous liquid. Dangerous, maybe, and hard to set up, but I see it working.

[@burritodog3634]

@@derbistheeternal2947 Honey swimming!

[@MrSham3less]

"This is your foundation,. not your isolations" Spitting bars

[@AhmedKhan49]

Isolated foundations.

[@wm1322]

Is the pun intended or .. ??

[@adrianpena2748]

You mean, spitting bar-bells???

[@robopoke-w9t]

1) Focus on compund movements 2) 10-20 sets per bodypart per week with 8-15 reps each set close to failure or failure for OPTIMAL growth (35% to 75% of 1RM) 3) Dont go high volume on excercise with bad Stimulus to Fatigue Ratio (e.g. Conventionel Deadlift). Rather go high Volume on RDL or Good Mornings and high intensity on Deadlifts 4) Use Isolations to fix lagging Body Parts AFTER your Compounds 5) Get stronger overtime

[@dontreadmyname4396]

sounds good

[@smurf88]

6) EAT

[@LukasP143]

6. Pushups pullups everyday

[@kootje4700]

@@smurf88 Do not forget to sleep. Also very important.

[@WillWinterz]

Find your BMR and eat either maintenance to build muscle or slight deficit to lose fat

[@Squeegee33]

I've been training naturally since I was about 12 years old. 29 now, and this advice is spot on. Focus primarily on compound movements for growth. Certain muscle groups especially the lateral deltoids or side parts of the shoulders need isolation work, but for the most part, compounds should be the bulk. A lot of fools like to think calves never grow...well you addressed it man, these guys simply don't work calves at all, or leave it as an after thought once a week which is simply not enough. Keep up the videos man, you've become in my mind, the most informative bodybuilder out here on youtube not trying to sell us bullshit.

[@ishfaqshah1727]

Well i agree with a lot of what your saying, but calves can only grow to a certain extent same with forearms. I can name hundreds of bodybuilders that have issues with growing these two body part. Heck, they're even on Steroids yet still limited to growth in these areas so what chance to naturals have?. Your wrist, ankle size, bone density, and muscle insertion has a lot to do with how much you can develop this therefore genetics plays a big role in forearms and calves especially.

[@gravemind6536]

@@ishfaqshah1727 Nobody is saying you will make crazy gains but the chances are if you have never worked your calves you can still gain 1-2 inches on them by working them yes there are limitations but thats no excuse to neglect it. 1-2 inches doesn't sound like much but the difference between 14 inch calves and 16 inches calves is insane.

[@ishfaqshah1727]

@@gravemind6536 Yeah sure if you've never trained them before they'll grow but very slowly, to add 2inches maybe a few years and then you'll struggle to grow anything past that if at all anything. I agree it doesn't mean to neglect them.

[@muhammadmansour5751]

Oh you training over 15 years that's a good can i show your transformation or your naturally body(no homo)

[@TheGlowingOnee]

@@ishfaqshah1727 he’s not a bodybuilder but ok

[@TypicallyUniqueOfficial]

Bro, I always agree with pretty much everything you say. You're my favorite YT channel because you preach the truth. With cardio, volume, rest, training biceps and such...it's just all on point. You're the hero for training and programming the world didn't deserve. Btw, I know which person on instagram you're talking about and it's absolutely ridiculous how someone like him can have 1+ million followers and you (who people SHOULD be listening to) not even close.

[@ricardocarvalho4346]

Who is he talking about?

[@ChicagoScorpion]

@@ricardocarvalho4346 that's what I'm wondering too.

[@LatinMagician7850]

Simeon panda?

[@AlexLeonidas]

My man, thank you very much! And you know what's up.

[@K0NExdd]

People like to entertain themselves, rather than educate themselves so they could get results as a real natural.

[@robbaldwin2402]

Guys and gals and everyone else, I can't hammer home enough how important recovery and reducing stress are. Last year I was snowed under with stress, trying to do way too much in my personal and professional life, while still training three times a week along with multiple martial arts classes. My system collapsed under the strain and now three sets of twenty bodyweight squats makes me sick and I can't recover. Fatigue is real, it will wreck you. Recover and find ways to relieve your stress! I'm living for the day I recover and can lift weights again without getting ill for days afterwards. Take care of yourselves.

[@ben27083]

Hows it going now?

[@robbaldwin2402]

@@ben27083 Hey dude, thanks for asking! So, it turns out - along with everything I said above - someone at work passed glandular fever onto me, and that's just a whole mess of a disease. It doesn't change what I was saying, though, because once you get ill with that, post-viral illness is really easy to catch. If you get ill with flu or something, don't "Get on that grindset" and feel you need to make up for lost time. Look after your heart, look after the rest of your life - missing a week, a month or half a year of training is nothing compared to what I've been dealing with. I haven't been able to do a session of weights since 2019 - I can do a couple of sets of curls with 7kg and that's more or less my full routine, which would have been part of a warm up before. Do not strain yourself and feel you need to compete with anyone if you get sick. Relax, recover, and get back to fitness in your own time.

[@noone-pg4lr]

@@robbaldwin2402 is been ate year now are feeling any better

[@robbaldwin2402]

@@noone-pg4lr Sadly, I have to report my health has not improved, and perhaps never will. Chronic Fatigue Syndrome has no cure. That said, I'm happy 99% of the time. While it's a shame that fitness and martial arts have been taken from me, I still have countless other joys and can expand my life in totally different fields. Still wish I had sick guns, tho...

[@noone-pg4lr]

@@robbaldwin2402 damn homie I’m sorry

[@AzH1988UK]

Alex sound advice as always. Much respect. So I got my bench to 265 and my overhead press to 176 , from 198 and 135 since may this year. Always on the grind

[@imsmoove4life]

God dam how did you improve so much I’m stuck at 210 bench

[@anthonyfuqboi8211]

Nice!!

[@СадАсд]

Same bench but the ohp is a little less at 165

[@AzH1988UK]

@@imsmoove4life relentless , just keep hitting it . I alternate my sessions between strength and hypertrophy , my one rep max on bench in may was 198 I can now do 209 for 8 242 for 3 and 265 for 1

[@ryanslife4478]

@@AzH1988UK how often do you change your sets and reps? Weekly?

[@seyahatt6843]

I'm pretty experienced in Bodybuilding and I have to say this guy gives really good information. In summary, compound exercises and focus on strength gains. Once you have those strength gains use isolation to maximize and mold the shape of your size. Or period of strength gain and periods of sculpting as you gain weight.

[@fu8141]

Yea he's really good. Just imagine if he lost his mind and started blasting.

[@fu8141]

@Workout Clips TV yea he would probably resemble like a lee priest .

[@Heavyload1977]

@@fu8141 Lee looked better than him at 14...100% natty. Using mostly bodybuilding techniques!! Lee mesomorphic tendency minimum 5 out of 7,this guy maximum 3 out of that same 7... You guys have found a false prophet. You will see,by age 40 ALPHA destiny will be singing a whole different tune. Dont hold on to every word of such a young guy. You can't even get good at sex in the time he's been lifting&everyone does their best to be the best at sex!! Man this guy... Lee Priest tho??🤣

[@brians1793]

Not bad information at all, I just think maybe doing partials most of the time focusing on muscles rather than joints and muscle hypertrophy rather than strength makes the most sense. Muscle tends to recover in 2 days where joints closer to a week. My plan is to do a 4-day upper/lower split weekdays doing partials focused on muscle hypertrophy, then full-body strength training once a week. I'm not entirely new to training or anything as far as actually doing it, but I've grown up doing manual labor so that's partly why I haven't been huge into training and exercise until recently, but I've been following and researching it a lot over the years. Totally agree about compounds being the most important foundation and what you should start with, then moving to some isolation once you've done compound exercises, and also starting with what's lagging behind the most. Another reason is I've gotten really serious about health and diet anyway, and realized you hardly need extra calories to build muscle as a natty, so it's not like I have to sacrifice food quality in favor of cheap calories. I definitely have the patience and discipline for it, I just have to do it. I did for a few months but I have to work more on personal things first like kratom addiction affecting sleep too much, I work 2 jobs one unloading semi trailers at UPS so it's easy to over-train when I'm training between jobs and not sleeping enough so I had to stop for now. I was forced off it cold turkey during lockdown and was sleeping about 2 hours a night for 2 weeks, started training shortly after I was able to get kratom again after lockdown, I probably should have just focused on quitting while I was ahead. Even with kratom I can't really manage more than 4-5 hours of sleep a night, I need to get over the addiction totally. I know 'natty' is basically not using gear or TRT, but I'm not even using creatine, basing diet on high quality animal foods and lots of red meat which is naturally high in creatine so it works. Low quality animal foods can be bad for hormones, diet is so important as a natty, not so much if you use gear or TRT to offset the negative impact diet and other lifestyle factors can have on hormones. That's one reason using gear is so unhealthy to begin with, but even most natties aren't as healthy as they could be, being natty should be more focused on health, especially hormonal balance. But natties tend to use anything that technically makes them natty that will give them an edge, when focusing on health might actually be best. I'm not against supplementing at all, magnesium and vitamin D3 are important and pretty necessary these days, vitamin D3 oil on skin and especially the balls really helps. It's just that supplementing should be reduced as much as possible and done properly as needed. Not to mention realizing I have great genetics and it's not too late being 35 in a month. I've been up to 167lbs at around 15-17% body fat just doing farm labor so I've got muscle memory on my side, but I'm 145lbs now so I have a ways to go lol. Definitely leaner, but I lost a lot of muscle because at the time I didn't care that much about maintaining muscle I didn't really need. A more extreme way to increase testosterone naturally is raw animal testicles, but you can get that in Ancestral Supplements Male Optimization Formula, Frank Tufano had a supplement that was all beef testicles for the same price though and sells raw testicles.

[@brians1793]

@Workout Clips TV I don't think people understand that science is an abstract concept that in theory existed long before man, people confuse science with the scientific process, and forget that scientific studies usually can provide strong evidence for things but shouldn't always be taken as fact. And likewise, lack of scientific research shouldn't be taken as meaning something is bullshit. There's a reason vegans insist 'science' is on their side, even though science as a concept has been around far longer than mankind and being vegan wouldn't even be possible without modern advancements transporting produce around the world year-round and supplements, so 'science' doesn't support veganism in the sense that they think it does. It seems more and more like 'science' is being used to brainwash people that blindly accept it as 'fact' and corrupted scientists know this, just like doctors with no actual training in nutrition(even registered dieticians are mostly useful idiots like Abbey Sharp) knowing people will assume they know anything about how diet affects health. The healthcare system only cares about increasing lifespan, even if doing so actually decreases health, like terminal cancer patients who could be healthier but die sooner, live longer but being sicker from chemo. People think humans these days are healthier because life expectancy is higher. Lifespan wasn't shorter in the past because people were unhealthier lol.

[@naturalstrength8393]

I went from minimalism to adding low back and ab work, grip work, calves, biceps. The end result was I stalled all my lifts as a newbie, cut out everything and went back to only compounds, I’m adding weight every workout again pretty much. I’m reintroducing low back and abs though.

[@haybullet96]

Yeah i think a strong core is super fucking underrated, my core is weak and i feel and notice it every single day in every aspect of my life. Core is a must.

[@Cynane27]

@@haybullet96 Same!

[@angelgfromcorkerii8797]

that sounds really backwards.

[@iReppoGames]

Wait so what do you recommend for someone who just started going to the gym 2-3 months ago? Completely remove isolation work? I currently do compound lifts at the beginning of my workouts and then continue with isolation (PPL 2x a week = 6 days a week)

[@angelgfromcorkerii8797]

iReppo I recommend since you're probably still a novice to run AlphaDestiny's novice program. I'm running it rn and going good. the dude saying remove all isolation idk what he's talking bout most likely case he was doing MOSTLY ISOLATION and over complicating stuff. you want to use COMPOUNDS AND ISOLATION in a simple linear progression program as a novice (which is in the novice program).

[@Pedriger]

100% agree. It always blows my mind how people with decent physiques (people who built that physique with compounds) all of a sudden start promotig fluff stuff. Its almost like theyve forgotten what made them big in the first place. And of course thats not the case, they are doing it for various reasons, but I can assure you, their goal is not honest help... Id say dont try to copy what great athletes are doing right now. Its not gonna take you anywhere. You should rather aim to copy what they did to get to the point theyre at now.

[@alfiannevy6988]

True af They did bench press before, and got a damn big chest. And then they ask the others to do cable fly, bcs its ez as fuck. The newbie do that for the rest of their life, and they will say "i have a bad genetics"

[@Summerbrah]

I sense a bit of Ryan Humiston in this comment

[@jeetsupa4362]

@@alfiannevy6988 and you can see from early 1900s physiques that pressing overhead only did not develope good chest

[@bigshaq7107]

Aint gonna lie i was 205 lbs dropped to 168 lbs just by isolation workouts and 1 hour jump rope build a great body just started doing compounds and now building a solid foundation!😅

[@BuckingHorse-Bull]

MONEY MAKES A MAN DO STRANGE THINGS. but they forget that they have to live with themselves 24/7

[@luherrera8118]

I missed the notification for this video because I’ve been on a AlphaDestiny binge for the last several hours XD. Alex has THE best fitness channel on KZbin.

[@SplashNiglet]

Bro his content is so easy to watch

[@AlexLeonidas]

My man!!

[@2weakkickflip]

“ You are only as big as your weakest link” Omar Isuf, VitruvianPhysique, and everybody else with small calves: *sweating intensifies*

[@DanielDimov358]

Focus on performance. Looks will come as a result. End of discussion!

[@chaosdweller]

Yep

[@MaJnuN619]

Yup

[@anthonyfuqboi8211]

I concur!

[@AlexLeonidas]

You already know!

[@ollvi]

@TheTonyD absolutely! that's why i train for strength, i love getting stronger and hit prs

[@Hersovyac]

It’s so simple but we will have to keep repeating ourselves for our whole lives 🤷🏻‍♂️

[@allkinds1069]

4:30 I remember years ago alex used the "quack" censoring effect, had me rolling. Please use it more bruh it added such a funny edge to this video without overdoing it

[@arshadekram6032]

Bro, you have one of the best contents and most realistic original opinions ever. Plz keep continuing.

[@dominicwander940]

Bro, I’ve been watching your videos since 2016 when I started my weight loss journey, I went from 250-165. I currently weigh 195 and I’m working my way back down, healthy. Thank you for your hard work and knowledge. You come off as one of the most genuine and kind humans I know. Thank you Alex.

[@christian__humphrey]

Thank you, very helpful vid.

[@AlexLeonidas]

Thank you very much, Christian.

[@yuqizhang1968]

Alex your tip about focusing more on your weakest links is very under spoken in the online fitness community but such a powerful tip. Very informative & entertaining video 💪.

[@skad2485]

I started doing dips recently and added weight for the first time today for 5x5. Felt great, and doing them bodyweight only after the weighted sets gave me an awesome chest mind-to-muscle connection. Gonna see how far I can push this exercise, dont skip your dips bros!

[@AlexLeonidas]

5x5 dips is legit!! Get ready for insane chest, shoulder, and triceps gains. Not to mention proper carryover to other presses.

[@tvhead7074]

Be careful, don’t go too heavy too fast. I messed up my left shoulder awhile back from that.

[@skad2485]

@@tvhead7074 Will keep that in mind! Havent had any shoulder discomfort so far. Ive been through that shit on the flat bench before, dont wanna go there again 😂

[@mrt1430]

Prepare yourself for the most amazing journey of your lifting career. Weighted dips feel awesome And the will bring you tons of gains and strength

[@earthpisces2009]

@@tvhead7074 I just got diagnosed with supraspinatus tendoniosis.How long did it take you to recover?

[@chris908]

Bro, you've come a long way in your training/youtube career. This is all good advice.

[@oliverbeck6839]

I love how you were so passionate in this video, draws my attention right in ;) keep it up!

[@NaturalHypertrophy]

Alex: 0:06 Roidheads trying to market their training programs to natural lifters: *angry uneducated noises*

[@badrlamalif8455]

ur everywhere man

[@nikolaswirz4022]

Says the guy who does half-rep pull-ups because «CoNsTaNt TeNsIoN»

[@GuillaumeLeValiant]

@@nikolaswirz4022 It actually is better for building lats.

[@nikolaswirz4022]

@@GuillaumeLeValiant First of all, the lats aren’t the only muscles in your back and the pull-up is a compound exercise for exactly that reason. Secondly, you’re not gonna lose any lat gains just because they aren’t constantly under tension. Quite the opposite actually since full ROM pull-ups incorporate a weighted stretch at the bottom. Trying to isolate the lats on pull-ups is absurd.

[@joewellfair8238]

@@_Sam62 From that comment it's clear that you are the nauseating little man. Very bitter.

[@WiecznieNieNasycony]

Using this for home gym it works good OHP Day: 1 Barbell Overhead Press: 3-5 Sets x 4-8 Reps 2 Dumbbell Row: OR Cable Row 3-5 Sets x 6-10 Reps 3 Weighted Dip Or Swiss Bar Bench Press: 3-5 Sets x 8-12 Reps 4 Lateral Raise OR Cable Lateral 5 Barbell Wall Strict Curls: Heavy 3-4 Sets x 5-8 Reps SUPERSET WITH Skull Crushers Light 3-4 Sets x 10-15 Reps 6 Forearm Wrist flexion:+extantion 3-5 Sets x 8-12 Reps Squat Day: 1 Back Squat OR SSB Squat: 3-5 Sets x 4-8 Reps 2 Lying Hamstring Curl OR Good Mornings 3-5 Sets x 6-10 Reps 3 Bulgarian Split Squat 3-5 Sets x 8-12 Reps 4 Weighted Neutral grip pulls up 3-5 Sets x 4-8 Reps SUPERSET WITH Weighted Calf Raise 3-5 Sets x 10-15 Reps 5 Cable Upright Row: 3-5 Sets x 10-15 Reps 6 Low Back Hyperextensions OR Revers hypers 3-5 Sets x 10-15 Reps Bench Day: 1 Bench Press: 3-5 Sets x 4-8 Reps 2 Pendlay Row: 3-5 Sets x 4-8 Reps 3 Incline Dumbbell Bench Press: 3-5 Sets x 6-10 Reps 4 Single Arm Dumbbell Overhead Press 3-5 Sets x 6-10 Reps 5 Rear Delt Raise 3-5 Sets x 10-15 Reps 6 Cable Incline bench Tricep Pushdown OR JM Press heavy 3-5 Sets x 6-8 Reps SUPERSET WITH Incline DB Curl light 3-5 Sets x 10-15 Reps Deadlift Day: 1 Deadlift 3-5 Sets x 4-8 Reps 2 Weighted chin-Up 3-5 Sets x 6-10 Reps 3 Barbell OR Cable Shrugs 3-5 Sets x 8-12 Reps 4 Front Squat OR Sissy Squat 3-5 Sets x 8-12 Reps 5 Inverted Rows 3-5 Sets x 8-12 Reps 6 Neck flexions Neck extantion 3-5 Sets x 8-12 Reps SUPERSET WITH Weighted Sit-Ups 8 to 12 Reps 3 to 4 sets)

[@Smallville-cl4cu]

Great channel, preaching everything I have lived by for almost 3 decades. I reached elite strength being consistent, sticking with my routine. Everyone in the gym, or most is following some weird fitness routine off some influencer with generally very average results.

[@Chris_G_541]

Only been training for a year and a few months. Everything you said has been my mentality from day one. Took me 6 months to lean my body and it has been gold ever since.

[@deathbleu5741]

Looking forward to the specialisation video

[@jawbone6907]

I got bigger from doing calisthenics alone than from isolation machines. Compound is the way to go.

[@WhiteDraqon]

Just because you did, doesn’t mean majority will or it’s optimal. Anecdotal evidence means nothing. For example I am total opposite to you.

[@yussefcheaitou]

@@WhiteDraqon you dont emphasize compounds?

[@yussefcheaitou]

same, u don't really need isolation exercises as a beginner as well. real gains come from the compounds

[@leonardo9259]

@@WhiteDraqon welcome to the echo chamber that is the fitness youtube world

[@Dankdalorde]

@@WhiteDraqon I just pick up something heavy and do isolate the shit out of it while balancing myself on top of a balance beam

[@sagiv1235]

This channel is very underrated i wish heard those things 2 years ago

[@HerculesFit]

Didn't know you preached High Volume Training Alpha Destiny. You gained a new sub.

[@kimimatias1096]

Jacked and fucking stacked. Looking great man

[@Carito4331]

you the man bro. since checked your content i got bigger. i dont watch many of your videos, because it actually isnt necessary. Low reps moderate/high weight that can be moved with good technique. and slowly progress with the weight. its so easy. in germany we say "ich feier dich". Keep moving my man, and may you be blessed cause you spread the truth.

[@catalyzt9]

Bro I haven’t watched you in about 2 years and holy shit have u improved your facial hair my dude. Congrats

[@chrisg4726]

Really appreciate both the content of your channel, and even more so how it has matured over the years. Thanks boss!

[@rujemricalde284]

1) 0:21 Focus on compound movements, use Isolations to fix lagging Body Parts AFTER your Compounds 2) 3:39 10-20 sets per body part per week with 8-15 or sometimes up to 20 reps each set close to failure or failure for OPTIMAL growth (35% to 75% of 1RM) 3) 6:03 Don't go high volume on exercise with bad Stimulus to Fatigue Ratio (e.g. Conventionel Deadlift). Rather go high Volume on RDL or Good Mornings and high intensity on Deadlifts 4) 8:16 Full range of motion, partial reps have a place in isolating some muscle groups 5) 11:24 Emphasize on weak points directly

[@FHM94EFC]

Another great video, Alex. Your content over the years has been phenomenal for us true natural lifters and it does not go unnoticed. Keep up the good work brother!

[@cinnamonroll819]

Great vid as usual bro

[@legionluciano]

Bro, your videos and input are super relatable. So glad I came across your channel.

[@jamieknight2139]

Love this vid, gave me a lot to thinking regarding my training.

[@leakyhamstring2041]

The wide range of content is much appreciated Alex. Keep up the excellent work.

[@AlexLeonidas]

Thank you Crabmann! It's an honor to make this content for you all.

[@leakyhamstring2041]

@@AlexLeonidas I've finally got around to training my neck consistently for the past month and my neck has blown up. It's in all these Thanksgiving photos and it's so noticable.

[@MrAchosenson]

Just found your channel last year. Watched through the Covid lockdown for inspiration. I pretty much just follow your advice. Keep up the good work!

[@Anton_Pietro]

Structural Integrity is the most important part of aesthetics, nobody talks about that.

[@hambaliwoubarry7031]

Wat do you mean

[@WhoDatGuyJ]

@@hambaliwoubarry7031 posture and the muscles associated im guessing. Maybe a lil development of key areas too

[@Anton_Pietro]

@@hambaliwoubarry7031 The actual posture where your muscle's develop, e.g. growing huge traps with kyphotic posture is just ugly, vs growing huge traps with proper thoracic extension, the muscle grows off you instead of growing and pushing in you (foward head posture).

[@germanrud9904]

Yea, for example, some people are in desperate need of stretching routines in their workout regimens but they neglect them in favor of weightlifting routines that are screwing up their postural integrity to begin with

[@WhoDatGuyJ]

@@germanrud9904 needs to be more than stretching. Alot of peoples lifestyles are wrecking havoc on their bodies. Sittng for example

[@CAPPELA]

'YT fitness cycles, we see trens come and go' , see what you did there

[@areyoutheregoditsmedave]

I can’t come on tren

[@burritodog3634]

awesome vid! a lot of good points youve said in your other videos, in one video, so like a nice recap.

[@HigherQualityUploads]

2:51 POV: You didn't train neck

[@AlexLeonidas]

Lmao!!

[@UKzNemesiSXTc]

ALPHADESTINY... Hey Alex I've commented before, hopefully you see this! Just want you to know that you're an inspiration to me and I dare say so many others too! you've been my motivation while going through depression... your videos are awesome and I thank you for the good content and for keeping it real. Love all the way from England 💪

[@AlexLeonidas]

Much love from Canada!! Appreciate that Adam, and glad that these videos are helpful to you. Stay strong and keep grinding 💪

[@simplyroger2763]

Another great no nonsense video! Thanks and keep up the good work!

[@PendlayRoe]

Great video, very informative for every fitness level. I'm sending this video to my friend who just started exercising.

[@arminferdinand5849]

Waiting for the specialization videos Alex, I'm glad you are putting effort on those. Thanks for keeping it real, cheers from brazil!

[@ryandavis6660]

Your presentations are excellent! Appreciate you work/insights thank you.

[@stanblackburn700]

Love this dude's candor.

[@jabileeric5061]

The guys who preach isolation exercises claiming they get optimum results are often on PED's. Plus who actually has fun doing primarily isolation exercises? The pure difficulty level of a moderately heavy bench, a heavy deadlift, a heavy squat is the most motivating.

[@hornyleftbuttcheek856]

Yeah, isolation work is boring af

[@ld1065]

I like isolation more cos you see the results faster and the pump. In our gym only fat guys do deadlifts lol.

[@KM-je6bf]

Some of us have past injuries that prevent us from doing to big compounds anymore

[@jabileeric5061]

@@genesis2894 I'm not saying that isolations are useless. I'm just saying that for a majority of lifters compounds are the bread and butter, with isolations being the glass of milk on the side.

[@jabileeric5061]

@PatriarchMV I'm not saying to get rid of isolations all together - that's dumb. The reason my bench, deadlift and squat have improved are because my cable row has been going up - the upper back being an important muscle in all three. I just think that, like Alex said, a good base with compounds, even if it's minimalistic, is a must have.

[@NOVELTY098]

I've found Dr. Mike Israetel has the best content in this domain. Especially his arguments on MEV, MAV, and MRV.

[@AlexLeonidas]

Facts bro

[@Ericboy114558]

@@AlexLeonidas Was about the comment this, you and Dr. Mike are the only no BS channels on youtube when it comes to strenght/hypertrophy!

[@richardgomez1151]

You are my favorite fitness youtuber

[@ozlanshano7093]

great video and honesty as always!

[@cheemscheemson1782]

Actually switching from heavy/low reps to higher volume with lighter weights made a big difference to me. Reps were the key actually. Not everyone wants to powerlift.

[@lucasjay1000]

I wish there was information like this 12 years ago when I started lifting. I’ve always done sets of 10-15 on conv deads and low bar squats. My hips and low back have a shitttttt load of wear and tear from this.

[@ricklathem4210]

Thanks for bringing the truth, love your channel. Just subscribed!

[@jamescalvo249]

Hey Alex, would be awesome if you could make a vid on progressive overload being evidence of hypertrophy vs being the driver of hypertrophy

[@MM-tm4sd]

Last year I started listening to Revive Stronger podcast, Eric Helms, RP & Mike Israetel, now the training makes so much sense and I know what I have been doing wrong - this year I made much better gains than ever before.

[@nickvoelker7180]

If you're natural and want to gain some size, check out what Thibarmy has been putting out lately. Thib has been advocating for low volume hypertrophy training, and he does a good job explaining the more sophisticated training techniques that are definitely worth trying out. I based my current program off of a couple programs Thib had released using those training techniques. Low volume is the way to go. I just came off of two 12 week high volume hypertrophy cycles, and I don't think I'll be going back as the low volume approach works better for me. I did put on 6lbs of muscle over 5 months on high volume training, so it's not worthless, it's just not the best choice.

[@BaldOmniMan]

Ehhh, it probably works so well because you’ve never trained that way before. Low volume effective rep training works for sure but it’s going to get stale for you at some point. Good lifting though brother!

[@TheKodiakKilla]

Thib has some seriously great stuff. Most of it is daily volume, but it's higher frequency with really intense sets. Tried his Best Damn Plan for Natural Lifters with a ton of success

[@WillWinterz]

Start ur workout with the Bench Sqaut or deadlift progress weekly/ monthly on those compounds. Then for the rest of the workout perform accessory movement and get dat pump. Boom. For most people this is the best thing you can do

[@paradoks7487]

What’s your workout routine , bro ?

[@WillWinterz]

Push pull legs

[@natte5332]

This is probably one of the best video you have made love that you keeping real, Alex what do you think of the Chanel natural hypertrophy on youtube he seems pretty good i Would like to see a collab or a conversatio of natty training and mindset, Keep upp the good Work

[@jaychoulover]

i been barely managing to just finish my workouts after adding extra weights to my calisthenics exercises, great video thank you 👍

[@stevzor]

loving the fact he says stick to the basics, compound movements and get strong with those to increase size. I'm "newish" for strength training and compound movements are increasing my size alot, my weakest part is my chest in terms of how heavy I can bench and chest size, was maybe thinking about adding in cable flys as an additional alongside my standard bench to get that extra stretch and volume.

[@pkn5607]

Love the last point. I focused on my forearms in the past and it actually helped with my bench and shoulder press which seems really odd but it was a weak point even though they didn't noticably fatigue during those exercises. At the moment I'm focusing on glutes, hams and rear delts. I also do calf raises min 3 times a week. Generally you can feel when your body has recovered and frequency is so important and very overlooked. If it recovers more quickly train it more frequently.

[@guillermogilthemessenger]

Keepin it real my man.

[@pranav2222]

I smell Ryan Humiston is getting blasted😂

[@leonidas8513]

I mean Alex ain't wrong

[@VanillaCoke]

That guys channel is based on doing random ass variations of an exercise for the sole purpose of being different and unique. Half the sh*t I’ve seen on that channel leaves me asking “wtf is he doing?”

[@deven9565]

He's on stuff and very experienced, he can get away with crazy shit

[@Baldcafe]

I feel this but I couldn’t remember his name 😂

[@shadowkill546]

Do you guys think he's natty or no?

[@maalikfazal1406]

How to look like Mike Tyson in his prime? That would be an interesting video to watch. How to combine calisthenics/weighted callisthenics with some yolk building? Appreciate the content. Thank you. Stay blessed.

[@markathey1510]

Great information. Definitely what I need to hear.

[@deathbleu5741]

I see some arm growth in the thumbnail 👍

[@TheVanneo]

Going to try attaching bands to my neck harness. Another great tip I learned from Alex years ago is to do reverse hyperextensions on my bed. Thanks!

[@w_4ca]

“A lot of guys never train their calves” @OmarIsuf 👀

[@fraternovaeres]

I'd really like to see you travel to Ohio and collaborate with John Meadows on a video. I think it would be educational for your viewers to get his take on things like isolation exercises, the utility of partial ROMs for hypertrophy, and the like. It'd also be fun to see you do that style of workout.

[@DevouringMusic]

This is one of the greatest channels I've come across.

[@Jimcarrey537]

the last advice was great thank you

[@anthonyhaga7559]

Great video! I remember a time when people thought you only did extreme partials. I’ve heard you talk about the PROM method, do your old opinions on this still hold true? Love the channel, keep up the great work brother.

[@AlexLeonidas]

PROM is legit! I believe in combining full range, partials, and deficits. Thank you OG

[@rakugothdajjal527]

Squats,hamstring curls, and calve raises is all I do for legs and progress has been steady. Don't need anything else

[@brians1793]

I think full range of motion can be good for strengthening joints for sure, but the thing is it takes longer for joints to recover, and partial range of motion can be good for training the strongest part of the motion more effectively working the muscle, rather than the weakest link of the motion which kinda holds the strongest part back. You can kinda simulate variable resistance with free weights doing lateral dumbbell flyes for example, if you can't do full range with 20-30lbs but can do it nearly half-way, start with that then go to failure, then to a superset with maybe 10-20lbs working the rest of the range of motion not going all the way down, just under halfway down, otherwise you'd have to do the full range with 10-20lbs. It can take joints close to a week to recover, they're easier to over-train and injure, muscles recover faster and train differently. I think partials most of the time and then focusing on joints once a week makes the most sense. I find I have to be especially careful with lateral dumbbell flyes for shoulder joints and tendons, so that's why I tend to use that approach. I know you said partials have their place though, I just think maybe they should be used more often than full-range.

[@5rylie]

Great video man🙌🏻 straight factss

[@tiphmiller_sacred_ink]

Good vid boss x subbed

[@LP3me]

Disagreed with a couple points but mostly right on, and you are pretty knowledgeable when it comes to weight training. Thanks for the info 👍🏽

[@dennism.5145]

Man I wish all your videos were available 12 years ago when I started getting serious about working out... I wasted so much time and made so many mistakes... well, at least there is still time to change things for the better.

[@ranthony2714]

Very informative video, thanks!

[@luisbauer78]

great video man

[@zaceinherjark2635]

Looks like someone has been watching Renaissance Periodization

[@AlexLeonidas]

Damn right homie! Really got into Mike's stuff last year and it's been incredibly insightful.

[@Marwan-oh4tk]

@@AlexLeonidas what a coincidence I also started watching a week ago

[@zaceinherjark2635]

Absolutely

[@purplecircle7413]

@@AlexLeonidas you gotta colab w Dr. Mike

[@snowiblind]

​@@purplecircle7413bro said

[@eyang7]

Yeap. I've been doing more dead lifts then usual bc that was one that I've hated to do b4. Thx for these tips. 💪

[@timmura]

The thing with the youtubers is they're showing their advanced workouts, not the beginner, much much more compound focused routines they did as beginners

[@calig2]

Always starting with the compounds is exactly my approach, I always start with heavy and difficult compound lifts and then move on to lighter loads for isolation work. Personally I have the opposite situation of yours, my arms are my dominant part(a bit over 18") and I try really hard to change it by putting more emphasis on my back and chest. Really could relate to this video. thanks Alex.

[@AdrianRodriguez-tm3qj]

I don't know about the constant tension thing... But I've been adding isometrics and they work 💪

[@AlexLeonidas]

Isometrics are the shit! Research backs it up too, strength gains radiate 15 degrees in all directions 💪

[@FasterTheDragster]

I have found that after doing compound work and then going to isolation exercises, the isolation work seems useless. I think the compound exercises are better, way better and way more important then we think.

[@bouncecentral230]

I watched a Jay Cutler videoike 2 days ago saying about isolation before compound. And I've been training compound first for years now, and I switched it up, and its helped alot. I think the switch is good after time. I don't think there is a wrong or right way

[@FusionStuMin]

Thanks for sharing this advice

[@Villasenorbrandon]

Guys today I took a shit and got on the scale and weighed in at 180lb for the first time it felt so good

[@grahamcallaghan5429]

This couldnt have been timed better!! My gym just closed again and its just not feasible to train max loads all of the time. Having said that I can still train with volume and I have the equipment to do all of the important compounds at home!! 💪 volume for the next few months 💪 time to get hyoooooge 💪💪💪

[@AlexLeonidas]

Looks like you're covered homie 💪💪💪

[@Stoic_Poet]

9:02 might be the best unintentional Christopher Walken impression I've ever heard lol

[@txny5015]

Where do I email you for a custom plan? I sent a request in your website but I'm not sure if I entered it correctly or you just havent had a chance to go over them. Would really appreciate a reply as I'm trynna make those calisthenics gains.

[@Psychguy00]

Have you looked at his Instagram page? You can send him a direct message there and he will probably respond to you faster than email. Give it a try!

[@AlexLeonidas]

Hey Jeremiah, you can email me directly at [e-mail] or use the form at outalpha.com/contact Will go over the request when I can, cheers!

[@ryaan2007]

Thanks for the video bro

[@maroulakosftw2031]

this guy deserves more subs

[@danwalsh644]

5:50 Alex I do 6-8 sets of 15-20 reps for my bis and tris after most workouts where I do 3-4 compound movements is this too much volume for a novice - intermediate.

[@peetusaastamoinen9487]

6-12 sets per week will do. For example if you workout twice a week do 3-6 sets. Its sufficient. As long as you recover youre all good. Add sets if feeling good.