Pause Bench, Novice Weight, Accommodation (Q&A)

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Alex Leonidas

Alex Leonidas

Күн бұрын

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@AlexLeonidas
@AlexLeonidas 5 жыл бұрын
A long Q&A, thanks for your questions and post more down below! 0:04 What do you think of heavy barbell tricep overhead extensions for a stronger OHP? 1:03 Is it enough to overcome the law of accommodation to do a pause variation for 1 second for weeks 1-2, then paused 2 seconds for weeks 3-4, then 5s then 10s, then restarting? 2:42 Hey Alex, I have 225x5 flat bench and 145x3 OHP. I know both aren't too impressive, but which one should I work on first? I run a push/pull system and work out 4-6 times a week if that helps. Thanks 4:22 How do you curb late night hunger ?? 5:59 What are your thoughts on use of ammonia and pre -workout, like when is it appropriate to use them? I don’t know what amounts are healthy for you if they are healthy at all. Thanks for educational content 7:46 How long would you say it would take for me to go from a 405 to 600lb jefferson deadlift? 9:04 Do you drink alcohol? What is moderation for a recreational lifter? 9:58 How much carryover does rear delt training has to the one arm pull up? 10:42 Hey Alex, I have noticed that you changed your mind in some subjects, what about your novice program? Any changes you would make? 11:35 Alex my man. Any tips/exercises for tall guys struggling to put on size? 6’4+ 13:31 Alex, how should someone incorporate eating a lot of more food while being in the same body weight and not risking his chance of recovery? 14:29 Hey Alex I've been training for almost 4 years but never had novice weight gain because I was always cutting for abs and thinking i should be light for calisthenics. Do you think I still can gain muscle by eating more? I'm 5'5 too but 125 lbs.. I could do OAP with my right arm and low bar front lever 16:09 As a late beginner, will I still lose a lot of strength if I cut down 8-12 pounds (For sports) after a heavy bulking period? 17:58 Yo Alex what are the health benefits with long 48 and 72hr fasts? Do you take any precautions to prevent losing your gains? 18:57 Hey Alex do you still train OAP with the bro arm workouts? Does it affect your OAP strength? 19:57 I’m running your novice program at the moment. I hit the recommended rep ranges for squat but I seem to grind a lot of the reps. Should I move up in weight either way? 21:00 Hey Alex, I've been working out for a little bit over a year now, I managed to build a good amount auf muscle mass but in my legs I have only noticed a big change in the upper part off the quads. Do you think there is something wrong i am doing or is it just genetics? 22:22 Hey Alex i've been having problems at the middle part of my bench, will board presses help to improve? 23:56 My calves are much smaller than my quads. should I stop training quads till my calves have grown?? 24:32 What do you think of doing weighted calisthenics + Deadlifts + direct neck work 25:34 My question is do you think it's enough to continually make progress on NE/concurrent periodisation if you keep the number of exercises and their sets x reps exactly the same while you rotate different movements? Or do you think in addition to making varying the movements, eventually the sheer amount of sets x reps should also increase as well? If so at what general strength levels do you think simply rotating movements is enough before having to actually increase sets x reps / hard sets as well? 28:33 Do you think it's possible for someone who has a hard time building muscle naturally to react to steroids extremely positively? Or the opposite where someone can get extremely big naturally but steroids don't add that much. 30:52 Hey Alex, you always give numbers that are achievable in a few months/ a year when it comes to the big 3, but can you do the same for weighted pull ups/dips in like 2-3 years? If that can help, I'm 18, can do 20 bw pull ups (5 with 20kgs) and 40 bw dips (5 with 40kg). 32:22 I feel more comfortable pulling from a deficit over off the floor. Can I make gains doing only deficit? 33:46 Hi Alex, I hope you can answer this..... I use the slingshot to improve strength for the bench and pin press for shoulders..... what can I use for barbell back row??
@owenopi8694
@owenopi8694 5 жыл бұрын
Thoughts on arnold press?
@think.culture
@think.culture 5 жыл бұрын
Hey Alex! To ask more about 1 meal a day, what do you think the effects of that are on the body? After you adjust to that style of eating of course.
@ebolap00p19
@ebolap00p19 5 жыл бұрын
What are your thoughts on running a smolov/smolov jr cycle
@dashingdreww1185
@dashingdreww1185 5 жыл бұрын
Hey Alex I can only workout in a gym from Monday to Thursday, what training split should I do ??
@SmoothMofo
@SmoothMofo 5 жыл бұрын
Can I get big arms without doing compounds and just do high volume arm workouts like this 2-3x a week or every other day? Also I started developing muscle under my chin after doing neck curls for a year now which made me have double chin but I did grow neck size, is there something i’m doing wrong? Ps: I have shitty arm genetics just like you.
@BYGTraining
@BYGTraining 5 жыл бұрын
As an ex high-level competitive hockey player (D1 college), I can tell you: 1. It is VERY difficult to drink often enough to impede recovery. 2. It is very easy to drink heavily enough to impede the next day's workout, but if you're determined enough you can get your ass to the gym. And getting there is 80% of the battle. Much respect to Alex for drinking so rarely. Maybe I'd be in the NHL by now if I could've done that.
@AlexLeonidas
@AlexLeonidas 5 жыл бұрын
Preciate the feedback, much love brother
@Chasetaylorlifts
@Chasetaylorlifts 5 жыл бұрын
Hey bro just wanted to let you know i did a 225lb bench for 30 reps and 135lb shoulder press for 35 reps. At 188lb bodyweight. High volume and great pump. Also good vid homie.
@DrStudley15
@DrStudley15 5 жыл бұрын
Chase Taylor half repper
@Chasetaylorlifts
@Chasetaylorlifts 5 жыл бұрын
@@DrStudley15 get your reps up before you talk. Prob couldent even half rep for 5 reps lmao
@DrStudley15
@DrStudley15 5 жыл бұрын
Chase Taylor I have a 235 strict ohp lol hit that set with full range of motion and see how many reps you get
@Chasetaylorlifts
@Chasetaylorlifts 5 жыл бұрын
@@DrStudley15 i did 215 for 5 full reps shoulder press nd 320 for 5 full reps bench press i have videos. 235 aint shit for me
@camerongormley3318
@camerongormley3318 5 жыл бұрын
@@Chasetaylorlifts who cares what you half rep tho man, the bar is barely going past your eye level..
@LionOfAllah
@LionOfAllah 5 жыл бұрын
Thoughts on heavy dumbbell pullovers? Have you ever done em in the past
@dectro3086
@dectro3086 5 жыл бұрын
Am I going crazy or is Alex's shirt tryna hypnotize me?
@markmarki9511
@markmarki9511 5 жыл бұрын
Maybe both.
@dectro3086
@dectro3086 5 жыл бұрын
@@markmarki9511 Probably both.
@willpowell4474
@willpowell4474 5 жыл бұрын
To the guy @11.35 I’m 6 foot 7 at 255lbs. The best advice I could give you is to make sure you have enough volume for your upper back, shoulders, upper chest. Also train your neck and forearms it makes a big difference. Alex’s philosophies are perfect because you need to own a higher body weight and you’ll look a lot better. Just make sure you don’t skip legs and try to obtain a balanced physique.
@thebandit1853
@thebandit1853 5 жыл бұрын
Will Powell thanks brother
@frostymfj
@frostymfj 5 жыл бұрын
You mentioned in the deadlift + weighted calisthenics + neck work question, which is basically what I do too, to add in accessory weighted movements. What movements in particular are accessories for weighted Calisthenics?
@ahmetberkayhan5498
@ahmetberkayhan5498 5 жыл бұрын
Rear delt training ( band face pulls) Rotator cuff work (check out Allan thralls video it is the easiest routine I have found) Really High volume band pushdowns (and curls) on off days Edit : I thought you asked about accessories
@WillianMates
@WillianMates 5 жыл бұрын
Thanks for the good advice and taking the time to answer out questions!!
@TheJacali
@TheJacali 5 жыл бұрын
Alex! Question for your next q&a! I’m curious about your thoughts on seasonal eating. I know you eat plant based year round. Seasonal eating ie eating plants/fruits/roots etc during the summer and then eating meat during the winter as well as fruits/veggies you’ve naturally preserved through fermentation etc for the probiotics etc. Thanks Alex solid video! 🤘
@F56_CooperS
@F56_CooperS 5 жыл бұрын
Hey alpha, I hear you often say that fasting is muscle sparing, could you briefly elaborate on this? As I assumed being in such a large deficit would ruin your gainz, love the content btw, keep it up!
@chandyboi2976
@chandyboi2976 5 жыл бұрын
Hey alex, which look do you think would be better for a dude with gyno, bear mode fluffy, or more of a cut-up looking physique?
@DrRRaza
@DrRRaza 5 жыл бұрын
I feel you
@ACA_88
@ACA_88 5 жыл бұрын
^ Yo Alex we need answers dawg
@advantageofthedisadvantage7213
@advantageofthedisadvantage7213 5 жыл бұрын
I think bear mode cuz the tits would be less noticeable. You can always see it clearly on lean dudes.
@Sundara229
@Sundara229 5 жыл бұрын
Tbh just get as buff as possible, be in 20% bf range and grow some chest hair.
@mowmow128
@mowmow128 5 жыл бұрын
Paused bench is the way to go, I always injured myself doing tng (biceps tendinitis) now with technique and patience I begin to like benching and make progress! Paused bench friends, PAUSED BENCH
@RockwellKoS
@RockwellKoS 5 жыл бұрын
I'm a 6'4 natural and would be considered early-mid intermediate based on average strength levels. I've found that as far as chasing aesthetics a tall lifter will have to be roughly 30 pounds stronger on their compound lifts to look the same as someone of average height and genetics. For example if you want to look like you can bench 225 for reps you will likely have to bench 255 etc. This is obviously a double edged sword in that you will always look weaker than you are but the long term potential for overall strength and size is quite a bit higher. It's definitely a slow burn
@thebandit1853
@thebandit1853 5 жыл бұрын
Jeff Hieronimus thanks brother
@AlexLeonidas
@AlexLeonidas 5 жыл бұрын
Awesome perspective Jeff
@Bliitzit
@Bliitzit 5 жыл бұрын
Bro my OHP is much stronger than my bench press and I bench 3 times per week. I am currently milking the linear gains, but I still don't get that strong at benching. I am limb dominant, any tips I can do to improve my bench more? Even my dips are stronger compared to my bench press. Thank you bro and keep up the good work!
@sotoman589
@sotoman589 5 жыл бұрын
To all the tall guys out their here’s my advice. I’m 6,3 210 pounds and I’m 18 years old, I’ve been lifting since I was 14 when I was 150 pounds and I’m a college football player. Here’s my advice to getting big. Train heavy, eat heavy, and sleep heavy.
@advantageofthedisadvantage7213
@advantageofthedisadvantage7213 5 жыл бұрын
thank you bro I'm the same height as you but only 165lbs
@Sundara229
@Sundara229 5 жыл бұрын
Small guy here (well, 5'10 220 lbs), I think this works for us too.
@olau5478
@olau5478 Жыл бұрын
@@Sundara229 no
@Sundara229
@Sundara229 Жыл бұрын
@@olau5478 yes
@someguy8126
@someguy8126 5 жыл бұрын
Thank you so much for the advice Alex, really appreciate it!
@kevchulo
@kevchulo 5 жыл бұрын
Thoughts on high volume body weight squats and banded wrist flexions and extensions for building the conective tissue?
@ahmetberkayhan5498
@ahmetberkayhan5498 5 жыл бұрын
Yea light wrist curls/extensions would make sense
@muscleandmath2910
@muscleandmath2910 5 жыл бұрын
Did you measure your arms before starting the bro arm training? When do you plan to measure next to track progress? 3 months? Or would that be too little time to see gains?
@mentallylifting8966
@mentallylifting8966 5 жыл бұрын
I’m going for your 375 dead press lol I’m excited to get back into pressing was out of the gym or months sick and lost like 25 pounds deadpress is great lift
@sycraslibrary864
@sycraslibrary864 5 жыл бұрын
Hey Alex. I'm 19 years old 6'1 215 bw natural, I started lifting seriously about 5 months ago (doing sports and casual gym bro workouts before that) using your intermediate hybrid program for the upper body. My bench is currently at 385 and my goal is to get down to 205-210 bw and bench 400. Should I focus on the bench, since it's my strongest point and maybe one day compete, or should I try to even out my other lifts ( 440 squat, 550 deadlift.)? Thank you for all the helpful videos and programs.
@darrenmcnamara1764
@darrenmcnamara1764 5 жыл бұрын
thanks for answering my question Alex, much appreciated man
@advantageofthedisadvantage7213
@advantageofthedisadvantage7213 5 жыл бұрын
Also what is a good way to go from lunges to pistol squats? Adding weight?
@yunzyrade8160
@yunzyrade8160 5 жыл бұрын
Hey Alex, why don’t you attempt nucleus overload for your biceps? So by training them everyday, not a full blown out workout of course but a pump. And how much times do train arms per week or is it the one bro arm session a week?
@AlexLeonidas
@AlexLeonidas 5 жыл бұрын
Doing that now, I'm on day 16 for bis and I'm doing the bro arms twice a week
@yunzyrade8160
@yunzyrade8160 5 жыл бұрын
AlphaDestiny do you mind properly explaining this in a video? Or expanding
@advantageofthedisadvantage7213
@advantageofthedisadvantage7213 5 жыл бұрын
Alex what do you think about doing only hammer curls and behind the neck tricep extensions for arms?
@Bluejaypig
@Bluejaypig 5 жыл бұрын
when I squat, after every rep I take a moment to breathe and properly brace and then start the next rep, does this give me less gains than if I do it as fast as I can with around the same weight?
@foilster1
@foilster1 5 жыл бұрын
Bluejaypig I don’t think so bro, I think that reinforces good technique thus giving u more gains in the long run. I think that if u didn’t stop and kept going ur form would get sloppy throughout the set
@audi1697
@audi1697 5 жыл бұрын
You're doing it right. Bracing allows you to keep your spine in a neutral position, which reduces your chance of an injury thus giving you MORE GAINS in the long run.
@boostedhub
@boostedhub 5 жыл бұрын
Hey Alpha! I have a recommendation for a video. You should do a detailed video about setting up a training periodization program for muscle hypertrophy.
@Lemmetry1234
@Lemmetry1234 5 жыл бұрын
Sup Alex, thoughts on doing deadlifts with the weight attached to your head with a harness, as a neck exercise? Maybe good for posture correction?
@Noah-pc6wq
@Noah-pc6wq 5 жыл бұрын
Alex, do you believe that a recreational lifter who focuses on simply: doing compound lifts, progressively overloading, getting good recovery and switching lift variations when needed, will be able to get bigger and stronger, without having to worry about all the more complex stuff?
@isaacalexander2215
@isaacalexander2215 5 жыл бұрын
Alex, I stopped getting pumps. This started around the time I started taking creatine. Do you think there is a correlation? If not, any idea as to why this has happened? I know I don't need the pump to grow and get stronger but its definately a fun part of training Thanks
@clayh9973
@clayh9973 5 жыл бұрын
Although i dont take creatine, I also notice no pumps or very minor pumps when I dont eat very many carbohydrates before a workout. If I do however, then the crazy pumps come back. This probably isnt your issue but just wanted to throw that out there.
@isaacalexander2215
@isaacalexander2215 5 жыл бұрын
@@clayh9973 yeah i probably should of expanded on it more, I eat a TON of carbs, drink plenty of water, get plenty of sodium in, even l-citruline malate and still no pumps :( got all the boxes I can think of checked, and nothin
@lucassabbione9160
@lucassabbione9160 5 жыл бұрын
Alex,do you think concurrent periodization on neck training will bring some extra inches,or it's complete useless?
@Baris2gs
@Baris2gs 5 жыл бұрын
Not needed
@ahmedbrahimi8649
@ahmedbrahimi8649 5 жыл бұрын
Hey Alex, What do you think about cluster training when it comes to getting better at weighted pullups/dips ? I mean taking like 85% of your 1RM and do a rep every 20-30s for a total of ~10 reps. Also how to use this method properly to gain as much strength as possible?
@shadowalker8068
@shadowalker8068 5 жыл бұрын
Good Q/a Saturday. You still on bro workouts? I haven't seen another video on it.
@matthewmacdonaldfitnessnst8952
@matthewmacdonaldfitnessnst8952 5 жыл бұрын
What do you think of using rock climbing as a method of training grip/finger strength alongside general strength/weighted calisthenics training? And more specifically using straps on my pulls so I can put a little more effort into climbing? Thank for all you do for the fitness community!
@FacePullTiToX
@FacePullTiToX 5 жыл бұрын
How would you go about implementing a 100-day arm training program that runs parallel to your normal routine? I'm running my own protocol and after 6 weeks I am very happy with the results. Just curious on how you would personally approach this. I'll soon make a video on this personal goal of mine and I'll discuss in details the method I used. Still 58 more days to go. I'll keep you posted, Alex.
@SanderJanssenBSc
@SanderJanssenBSc 5 жыл бұрын
I do calisthenics but I never isolate my shoulders since I can't do handstand due to a permanent ''injury'' doing a military press does work tho! you reckon with an advanced calisthenics program and overhead pressing twice a week I'll get bigger shoulders?
@yinonsiboni
@yinonsiboni 5 жыл бұрын
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)
@atta101md
@atta101md 5 жыл бұрын
Hey Alex, when looking at my traps they look decent from the back and side but not so much from the front, would doing shrugs fix that as im only doing rows and rack pulls for back training
@zaclomas7493
@zaclomas7493 5 жыл бұрын
I have the opposite of this problem i think its mostly insertion mine look big from the front but from the back they dont stand out
@ahmetberkayhan5498
@ahmetberkayhan5498 5 жыл бұрын
If you look good from the sides your upper back is prob really good. I couldn't really say why it doesn't look that good from the front but you could emphasize upper traps since you only see those from the front. Also train your neck because 1. It'll help your traps 2. Make your neck/trap area look bigger from the front
@clayh9973
@clayh9973 5 жыл бұрын
Yo Alex, for the NE upper/lower template, wouldn't it make more sense to do most rows (like free weighted) on the lower days? Because free weighted rows like pendlay, barbell, meadows, tbar rows, etc... heavily work the legs and lower back also so I feel like they kinda go hand in hand.
@WhiteDraqon
@WhiteDraqon 5 жыл бұрын
Hey Alex, recently I did hex bar deadlift (because I felt my lower back is tight so I wanted to be more upright - used High handle) and felt crack in my lower back, after that I couldn't move as usual. My chiropractor said my vertebrae was move out of it's place and he said no lifting at all, for now, because I am glad I can barely, painfully, walk. I was doing only 190kg and it happened in second set. What should I do for the future so this not happen again so I'll be able to lift heavy and safely? (My form was perfect, straight back etc. I started to train again after nearly year Lay off from gym, now it's 4th month back into it. Did I rush progress and my body couldn't deal with that weight? I did convectional deadlift 195kg in the past.) Thanks for your input. (If it helps, I train for five year, still 29y/o, 5'10'', after lay off I was 75kg, now after those 4 months I am 84kg, getting closer where I was when I ended before).
@turdrhinofiend
@turdrhinofiend 5 жыл бұрын
Is that high handle or low handle, I find low handle is kind of risky on the low back and you can easily hyperextend at the end because you don't feel like you've locked out. I've done this shit myself, get some gravity boots so you can hang upside down off a bar, do that at least 2 times a day, and build up to doing crunches when you have no pain. Also do bodyweight good mornings and reverse hypers. The fact that you went to hex bar because of pre-existing lower back issues should be a sign that you need to do accessory and recovery work, if you feel your back is fucked up do not ignore your body and pull near your 1RM , but at the same time do NOT do nothing that will mean your recovery will take a lot longer.
@WhiteDraqon
@WhiteDraqon 5 жыл бұрын
@@turdrhinofiend High handle to be more upright.
@WhiteDraqon
@WhiteDraqon 5 жыл бұрын
@@turdrhinofiend I did set of three and in second set on second rep while I tried to pull off the floor few inches, crack noise and pain happened.
@anthonyhaga7559
@anthonyhaga7559 5 жыл бұрын
Alpha, I’ve been getting some sort of hamstring strain in the lower inside of the muscle while doing barbell hyperextensions. I love the exercise and would like to put it in my rotations but also don’t want to snap my shit up. Any advice is greatly appreciated, and I love the channel. Cheers!
@takevandervelden7694
@takevandervelden7694 5 жыл бұрын
Alex, im 15 years old, 6ft tall and weigh around 73 kg, I have just started your novice progame like 2 weeks ago which has already given me massive strength gains, I started lifting around 8 months ago but only getting serious about like 2 months ago. I have to bike to school almost every day which is over 18km which adds up to around 7 hours of cardio at like 20/kmh I wanted to ask if you think this wil have any effect on my gains, and whenever I get home after doing one of your full body workouts +2 hours of cardio and sometimes 2 times a week I also have school gym once I get home im just fucking broke and have to sleep for like 3 hours if I want to do anything else which doesn’t leave much time for homework and other things, any advice?
@takevandervelden7694
@takevandervelden7694 5 жыл бұрын
Ps my floor press is 4x62.5kg, my box squat is 3x90kg and my deadlift at shit form is 4x100kg
@simonskorde4031
@simonskorde4031 5 жыл бұрын
How is fasting muscle sparing? i mean you are in a catabolic state when not eating, so isnt it breaking down your muscles. And isnt it worse if you also train in a fast?
@blairmonkman7507
@blairmonkman7507 5 жыл бұрын
You train in a fast to maintain muscle, in a fast especially a short one, or Intermittent Fasting, your body consumes fat first as it is just stored energy in your body, muscle is a more functional tissue that your body wants to preserve. If you fasted for long enough then you may be more likely to loose muscle.
@luisrodriguez6344
@luisrodriguez6344 5 жыл бұрын
Thoughts on eating Raw Garlic for better perfornance and recovery?
@Skillwalker
@Skillwalker 5 жыл бұрын
Thoughts on one arm pushups?
@B96.
@B96. 5 жыл бұрын
Hey Alex, what do you think of only using free weights , instead of any machines ?
@advantageofthedisadvantage7213
@advantageofthedisadvantage7213 5 жыл бұрын
I think it's a good idea but sometimes machines are the best option for example the seated calf raise machine is better than standing calf raise. And to build up to doing pullups I'm using the lat pulldown machine
@advantageofthedisadvantage7213
@advantageofthedisadvantage7213 5 жыл бұрын
I think it's fine to use machines sometimes but for your main compounds free weights are definitely the best
@jackwhite4091
@jackwhite4091 5 жыл бұрын
THEPUSHUPKING well when your standing you are hitting a different part of the calve when you are sitting
@advantageofthedisadvantage7213
@advantageofthedisadvantage7213 5 жыл бұрын
@@jackwhite4091 you're right, but seated calf raises work the gastrocnemius muscle, which is the part of the calf that sticks out. If you just do standing calf raises you're not getting your calves as big as possible
@jackwhite4091
@jackwhite4091 5 жыл бұрын
THEPUSHUPKING that could be true. Honestly I use to them standing and sitting. Now I'm only limited to standing. And they look better then ever.
@arshdhange8770
@arshdhange8770 5 жыл бұрын
yo alpha. Whens that concurrent novice program coming out?
@abudibro200
@abudibro200 5 жыл бұрын
Hello, In your novice program you speak of adding 2.5lb per workout as a form of progressive overload, in the uk the smallest plates are 1.25kg (at least in the gyms I’ve been in) on each side that’s over 5.5lb, what would you suggest to do?
@abudibro200
@abudibro200 5 жыл бұрын
Zander B I was thinking of doing that too
@DaukszPSN
@DaukszPSN 5 жыл бұрын
2.5 lbs is around 1.1 kg so you're good dont worry
@Rien--
@Rien-- 5 жыл бұрын
Greetings Alex, how many hours of sleep is the minimum for getting the maximum amount of protein synthesis?
@Rien--
@Rien-- 5 жыл бұрын
lolguy trolguy alright thanks bro
@Youngpapixx
@Youngpapixx 5 жыл бұрын
Alex,what do you think about minimalism lifestyle?
@enochdean9034
@enochdean9034 5 жыл бұрын
How many sets do you thing are necessary for a workout to be the most effective I run a push/pull/leg and what are your thoughts on rest between sets
@robinw4354
@robinw4354 5 жыл бұрын
I do push/pull/leg, what’s given me awesome results have been 1,maybe2 warm up sets. 4 workings sets. If you’re doing 6 days, 2 sets of push/pull/legs do a heavy 3day set, then a high volume 3day set after. Works good for me recently
@camerongormley3318
@camerongormley3318 5 жыл бұрын
how to practice for handstand push up?
@ahmetberkayhan5498
@ahmetberkayhan5498 5 жыл бұрын
Hey Alex, I appreciate your QnA s, i started your novice program one year ago and recently started taking fitness more seriously again. My question is about the the question you answered about weighted calistenis in the end of the video. Just like the other guy i'm 17 but I gain strength a lot easier then volume. I can only do about 10 pullups but weighted pullups with 30kgs for reps and the same for dips. About 10 grinding bodyweight dips but keep hitting 1rm (was 35 kg a few weeks ago), 3rm 5rmaxes constantly. So yeah I am basically stronger in the lower reps than higher reps. It can be seen on all kinds of lifts (Ohp, dips, Pullups..) I enjoy training with more weight and less reps but wanted to ask if I should fix this since I am still a novice, or keep doing since it is fun and i am improving nonstop for a while now Thank you! Edit: I take the form and range of motion seriously. Even with high weight I do full range of motion. It's not like the numbers are high because I cheat on them
@shlokmehta4590
@shlokmehta4590 5 жыл бұрын
Hey Alex, what do you think about DUP(daily undulating periodization) programming ?
@tikfok
@tikfok 5 жыл бұрын
High bar squats Ohp Barbell rows Conventional deadlift = gainz for us taller guys 👍
@dylansevitt
@dylansevitt 5 жыл бұрын
I'm 6'4, I would say keep on adding weight and eating more month to month. It should take a about two years post puberty to look big. After a year you should be hitting all the newbie numbers 225,315,405. After that hop on to a slower progression program, and make sure you don't get injured. Focus on getting stronger on compounds and you will look big.
@matthewtrewin2331
@matthewtrewin2331 5 жыл бұрын
Hey Alex, would teenagers experience diminishing returns or would puberty delay this? For example if someone started training at 16, would they expect the same sort of gains an older person after 3+ years?
@apracity7672
@apracity7672 5 жыл бұрын
Should you increase or reduce sodium intake on a cut?
@slimshady9756
@slimshady9756 5 жыл бұрын
If you could only choose 3 pushup variations, which would those be ?
@slimshady9756
@slimshady9756 5 жыл бұрын
@@user-zz5og2lf7p Why wouldn't I ? It's one of the best exercises out there. It is even in Alex's top 5 exercises list
@slimshady9756
@slimshady9756 5 жыл бұрын
@@user-zz5og2lf7p I only do calisthenics and band stuff
@slimshady9756
@slimshady9756 5 жыл бұрын
This combination actually builds a nice physique
@slimshady9756
@slimshady9756 5 жыл бұрын
@@user-zz5og2lf7p I have a pretty minimalist workout if i could say so. I don't have acces to dip bars, the only exercises i include in my workout are pullups, bands for isolation, some hiit bodyweight sessions and pushups. My goal is to be athletic, not lift crazy ammounts of weight.
@eriksutterlin3947
@eriksutterlin3947 5 жыл бұрын
would a 48 hour fast be good before a meet like 3-6 days before?
@jesusesparza8984
@jesusesparza8984 5 жыл бұрын
Id say if pre workout is ur only caffeine in a day, its good but people go over board with like 3 cups of coffee then pre through out the day
@thebandit1853
@thebandit1853 5 жыл бұрын
11:35 - thanks Alex ✅
@burntgod7165
@burntgod7165 5 жыл бұрын
Thank for NE, Alex, best, most enjoyable workout I've done. Couple of queries: 1. Could I break up the intensity workout over two days, as I can get to gym for about 60 minutes a day, but intensity workout takes 90-100 minutes; I run out of time. So Day 1: main press, main leg/DL, (accessory shoulder), tricep, grip; Day 2: secondary press, upper back/traps, grip, accessory legs, abs? 2. On volume day, would jumps (vertical, bounds etc) be suitable as accessory leg movements as would help with my martial arts.
@clayh9973
@clayh9973 5 жыл бұрын
In your situation it would probably be best doing the upper/lower template in the program since you want to split it up.
@burntgod7165
@burntgod7165 5 жыл бұрын
@@clayh9973 That would be just as long, so didn't help me. Upper intensity and lower intensity have as much movements as in full body intensity, virtually. I'm pondering splitting the full body routine, not the way I train my body.
@ahammoudeh1995
@ahammoudeh1995 5 жыл бұрын
Hey Alex, I've reached a point where increasing the weight on lateral raises (both cable & DBs) causes shoulder pain. How do I progressively overload the side delts if I'm using a weight I can easily complete 4x12 with?
@blairmonkman7507
@blairmonkman7507 5 жыл бұрын
Define shoulder pain bro, like the weight is too heavy and it's muscle soreness or your shoulder aches from something else?
@ahammoudeh1995
@ahammoudeh1995 5 жыл бұрын
Blair Monkman i can definitely get the weight up for at least 3x8 (if I increase the weight I currently use), maybe even do more but I have shoulder impingement issues.
@Daniel-ii6rq
@Daniel-ii6rq 5 жыл бұрын
If Alex does a bro split he will make so many gains
@Shinichi4Heiji
@Shinichi4Heiji 5 жыл бұрын
Nah he will get fat
@farukb4g628
@farukb4g628 5 жыл бұрын
Hey Alex, i'm 17, around 5'7/5'8, weighing around 176lbs, have been training for about 1 to 1,5 year, got a 4 plate squat and 4 plate deadlift but I still can't bench 2 plates, what you think could be wrong? Appreciate it and keep up the work man
@cammackk
@cammackk 5 жыл бұрын
Do you think that your muscle growth progress is based of height? for example if a 5’5 lifter hit the intermediate stage and had made 80% of there gains but a 6’5 person hit the intermediate stage but only made 60% of there gains
@foilster1
@foilster1 5 жыл бұрын
Harvey Cammack I think so bro, I think height and limb lengths play a huge roll in your strength/muscle building potential
@marusdod3685
@marusdod3685 5 жыл бұрын
My 3rm on DL's is 180kgs, and last week I tried doing Le rack pulls above the knee with the same weight and it didn't even budge off the pins, my lower lats felt like they couldn't handle the load, like in a way that I've never experienced before on the Deadlift. I don't think my lats are that weak as I BB row quite a lot, so what could be happening hereM
@stevegeorge6880
@stevegeorge6880 5 жыл бұрын
I know you discourage minimalist approaches, and with good reason, but if you had to recommend one, what would it be? I was thinking of, at a minimum, supersetting deadlifts and clean and jerks or clean and push presses.
@amalmadhusoodanan5613
@amalmadhusoodanan5613 5 жыл бұрын
Hey Alex. Fasting is muscle sparing. But do we still need 0.8 grams protein per pound on an OMAD diet? Cuz that's hard! Thanks
@amalmadhusoodanan5613
@amalmadhusoodanan5613 5 жыл бұрын
@ on omad it is pretty hard cuz you feel full with all that protein from wherever it is. I'm not a vegetarian but I prefer legumes for protein cuz for me I feel it's easier to digest. Cuz I've tried meat also. I instinctively don't rely on meat for protein
@rust5040
@rust5040 5 жыл бұрын
Hey Alex, on your novice program its states not to run 4x5, only 3x5 or 5x5. Can you please explain why?
@naturallyprimal1857
@naturallyprimal1857 5 жыл бұрын
Your videos are the shit bro👌
@AlexLeonidas
@AlexLeonidas 5 жыл бұрын
Preciate that homie
@User15837
@User15837 5 жыл бұрын
Elijah Watts then why are you here dumbass
@JF-xi2ko
@JF-xi2ko 5 жыл бұрын
Hey, Alex! What do you think about deloading ? When is the best time to do it? And how to deload if necessary?
@blairmonkman7507
@blairmonkman7507 5 жыл бұрын
Look at the video he posted 1 week ago bro
@JF-xi2ko
@JF-xi2ko 5 жыл бұрын
@@blairmonkman7507 Oh, yeah. I missed this one. Thanks, bro!
@blairmonkman7507
@blairmonkman7507 5 жыл бұрын
@@JF-xi2ko no problem
@Culterin
@Culterin 5 жыл бұрын
Should I do connective tissue work everyday for my triceps? Both of my tricep tendons are pretty damaged and can't do any heavy tricep isolations.
@Culterin
@Culterin 5 жыл бұрын
@@marthepedersen1454 I'm not sure what caused it. I think it was just built up over the years but who am I to tell. What I do remember as a younger teenager is playing a lot of games with bad hand/wrist position and leaning a lot on my elbows and wrists in bed and sitting up etc, which gave me some forearm/wrist issues which then may have turned into tricep issues overtime as I began lifting. But not sure.
@oscarhollywood
@oscarhollywood 5 жыл бұрын
Alex: question for your Q&A video: I want to increase my Z-press strength using Progressive range of motion over a period of 4 weeks, (with a heavy weight I cant yet do for full ROM) starting from a high pin, and gradually bring the pins down till im pushing same weight from my chest at the end of 4 weeks. Should I even do this, and what set/reps should I use and carryover exercises? I also plan to train accessory movements with partials to strengthen specific parts of the strength curve during the month (PS: Following N.E program structure)
@sonicmariofan108
@sonicmariofan108 5 жыл бұрын
Hey Alex 👋🏾, track season just started and I’m sprinting. What lifts are most optimal for building my speed?
@hamillan7871
@hamillan7871 5 жыл бұрын
Hey man. I’ve noticed that I’m way stronger close grip than my regular grip (outside shoulder with) on bench. Is this normal?Should I continue doing close grip? I’m currently training for strength. Thanks
@jesuszepeda8119
@jesuszepeda8119 5 жыл бұрын
TooMuchPedro This is happening to me too!
@hachemshahrour8740
@hachemshahrour8740 5 жыл бұрын
Will planche training carry over to overhead press and how should it be included in one’s training
@Youngpapixx
@Youngpapixx 5 жыл бұрын
How long for visible gainz in glutes ? ( i train 2x hip thrust)
@ipody24
@ipody24 5 жыл бұрын
I’ve been training my neck everyday and managed to get it to 17” really quickly. I’m only just a novice lifter, and am conscious about my neck proportion to my body. Should I stop training neck until I get bigger overall?
@markmarki9511
@markmarki9511 5 жыл бұрын
Hi Alex. At the gym I train they have adjustable dumbells (or idk how it's called) Do you think it would be a good idea to farmerwalk with lot of plates on the dumbells, or should I just do rack pulls?
@joselototo7917
@joselototo7917 5 жыл бұрын
Hey alex My squat max is 390 lbs, my sumo deadlift is 475 lbs and my overhead press is 135x4 but my bench stuck on 195 lbsx1? Im doing concurrent periodization, What can i do please help me.
@CCCPCommunist
@CCCPCommunist 5 жыл бұрын
I have the same problem.strong shoulders but Weak tri's are most likely the issue (lockout)
@clayh9973
@clayh9973 5 жыл бұрын
How do you program for your bench? Because I would do something like this: Bench press Paused bench Spoto press Slightly closer grip bench Slightly closer grip paused bench Dead bench/low pin press Closer grip spoto press Etc... And just rotate through all those exercises every 2-3 weeks maybe.
@costcxtcg2915
@costcxtcg2915 5 жыл бұрын
Alex, is it okay if I move the tricep extensions and bicep curls on your novice program on days A to the day later (resting day) so I can focus fully on rest of the lifts in the gym? Would this, in some way impede my recovery? I'm asking beacuse I have enough weight for arms in my home so I could do that there and bigger lifts in the gym. Thanks man!
@afrizzyy
@afrizzyy 5 жыл бұрын
Hey Alex, just wondering if you had any experience training anyone with Inflammatory Bowel Disease where its hard to absorb nutrients from your food. Struggling with mild/moderate ulcerative colitis and was gonna get your recommendation on how to eat and gain weight when I can't eat the bulking foods I used to eat? Main food I eat now is beef/eggs/fish/light fruit cause easier to digest compared to veggies! Hope you see this, thanks!
@ibraheemjaddou5950
@ibraheemjaddou5950 5 жыл бұрын
Hey Alex mixing strength and hypertrophy in the same session, (like doing heavy sets 1-3 reps then volume work) is this effective??
@USMCLP
@USMCLP 5 жыл бұрын
Bro pleaseeee do a full day of eating.
@Sundara229
@Sundara229 5 жыл бұрын
Whats with that fetish anyways?
@USMCLP
@USMCLP 5 жыл бұрын
Well, he’s plant based and I’m just curious about how much calories he gets in a day and how he structures his meals. Also wondering about his kinds of protein sources.
@Sundara229
@Sundara229 5 жыл бұрын
@@USMCLP Makes sense. He talked about how he likes pasta, fruits and nuts in the past. I personally like beans or brown rice with steamed vegetables and baked salmon or wholemeal rye bread with tuna. I know it isnt exactly vegan, but fish still is the best source for omega 3.
@USMCLP
@USMCLP 5 жыл бұрын
@Sander169 Fair enough, as long as you’re getting your veggies and fruits. I’m not vegan either, but I’m pretty much plant-based 90% of the time. Have you tried cutting out dairy brah? It has worked wonders for me.
@Sundara229
@Sundara229 5 жыл бұрын
@@USMCLP "Have you tried cutting out dairy brah?" 98% of it bro. Only sip my coffee (which I plan on cutting back too) with an ounce of milk, tho I havent had problems with fresh milk or dairy anyways... only in greater amounts or when its 3 days or older. But yeah, since Ive changed my diet to ~95% fiber rich wholefoods around 3 months ago, I havent experienced any of my digestion problems.. and feel overall *much* better tbh.
@guidogarcia597
@guidogarcia597 5 жыл бұрын
Is 6 sets per major muscle group 3 times a week too much?
@lukeappleby5292
@lukeappleby5292 5 жыл бұрын
Guido García no
@dequavis1979
@dequavis1979 5 жыл бұрын
hey alex i’m 15 and skinny fat more on the chubby side i what to be able to achieve the bare mode physique how would i achieve this cheers !
@dequavis1979
@dequavis1979 5 жыл бұрын
Khalid Suleiman Strength glooks bro 💪🏽
@AlbertoOsunas
@AlbertoOsunas 5 жыл бұрын
Hey, Alex, what are your thoughts on "Convict Conditioning 1 & 2"?
@johncao4818
@johncao4818 5 жыл бұрын
Thoughts on GZCLP?
@JourneyofTawhid
@JourneyofTawhid 5 жыл бұрын
tips for benching with long arms my forearms tire very fast
@joaolucas1866
@joaolucas1866 5 жыл бұрын
Having a hard time trying to get 11 pull ups, maybe 10 pullups is when my linear progression ends? :/
@suz1408
@suz1408 5 жыл бұрын
ichiyuna nope doubt it. Do weighted pull ups (lower rep range ) with progressive overload when you go back to body weight pull ups they’ll feel easy asf
@Gl-futebol
@Gl-futebol 5 жыл бұрын
How can i run your novice program while incorporating sprinting for performance benefits?
@Gl-futebol
@Gl-futebol 5 жыл бұрын
Khalid Suleiman Strength what if I do the eight training in the morning and sprints later in the day? And still have the rest days?
@vgondeckboi
@vgondeckboi 5 жыл бұрын
Yo Alex have you seen Tamaev' s neck its fucking huge
@marcosdelgadillo1481
@marcosdelgadillo1481 5 жыл бұрын
I'm asking cause I respect your opinion. I'm 33 years old 380 pounds 6'3, just started lifting after almost one year of no gym or physical activity. Decided to get back into a gym, I still retained most of my strength but my deadlifts and squat struggle due to my back injury, im scared to hurt myself. whats Optimal for strength for healthy growth ? Thanks alpha
@sunnyfaze2167
@sunnyfaze2167 5 жыл бұрын
Can I get a six pack while gaining muscle? I’m skinny fat 170
@jackbrady9738
@jackbrady9738 5 жыл бұрын
SunnyFaze 216 recomp
@robinw4354
@robinw4354 5 жыл бұрын
Def recomp. Should focus on lifting heavy, Little cardio, and eating small surplus. If you’re new, do a small calorie deficit, to get lean first.
@maonyksmohc9574
@maonyksmohc9574 5 жыл бұрын
Hey Alex, do you think that the conventional deadlift or another variotion is able to build at least decent quads
@NamaDaboss
@NamaDaboss 5 жыл бұрын
Hey Alex! Why is it that women can build strength at similar rates to men despite their testosterone levels but men with low testosterone can't? Im 18, eat clean, sleep well, and train 3-5x per week but my testosterone levels are at 231ng/dl. I've been stuck at a 142 bench, 187 squat, and 260 deadlift at 5'5" and 134 lbs despite trying to progressively overload in all the different ways. Not sure what to do
@Beebeepbooboop
@Beebeepbooboop 5 жыл бұрын
testosterone levels elevate throughout the day. Maybe you just did the test at the wrong time?
@NamaDaboss
@NamaDaboss 5 жыл бұрын
@@Beebeepbooboop before I got the blood test, I'd already hypothesized with my doctor that I had low testosterone. Because of that, it seems more likely the test was accurate. I am getting retreated in a couple months, but for now I'm not certain what to do, as the low testosterone could explain my trouble making gains at the gym
@M0stlyHarmless9
@M0stlyHarmless9 5 жыл бұрын
If your T is actually 231ngl that is way too low. You may need TRT if everything else is already in check
@joziv
@joziv 5 жыл бұрын
Ehh, I think you’re thinking of elite female powerlifters on steroids. I’ve never once seen a female bench 135 in the gym. In fact, most rarely even squat 135. And you’re extremely light, you probably weigh the same as a lot of girls lifting less than you. I’d say try to put on more weight.
@dustyhd2653
@dustyhd2653 5 жыл бұрын
How long are your training sessions because i think training over 45mins/1h starts to reduce your testosterone and increase cortisol and such.
@addis8228
@addis8228 5 жыл бұрын
Have you ever tried phorm pull up and what do you think about them?
@ifhan5705
@ifhan5705 5 жыл бұрын
Yo Alex, what do you think about the training in Rocky 6? He's doing powerlifting, olympic lifts and GPP too!
@iamindin001
@iamindin001 5 жыл бұрын
Yo Alex, i‘m not sure whether I understood right or not, but does neck harness training do more or less the same like trap bar farmer walks or am I not seeing the big picture here? Regards from Switzerland
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