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??
@owenopi86945 жыл бұрын
Thoughts on arnold press?
@think.culture5 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.
@ebolap00p195 жыл бұрын
What are your thoughts on running a smolov/smolov jr cycle
@dashingdreww11855 жыл бұрын
Hey Alex I can only workout in a gym from Monday to Thursday, what training split should I do ??
@SmoothMofo5 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.
@BYGTraining5 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.
@AlexLeonidas5 жыл бұрын
Preciate the feedback, much love brother
@Chasetaylorlifts5 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.
@DrStudley155 жыл бұрын
Chase Taylor half repper
@Chasetaylorlifts5 жыл бұрын
@@DrStudley15 get your reps up before you talk. Prob couldent even half rep for 5 reps lmao
@DrStudley155 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
@Chasetaylorlifts5 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
@camerongormley33185 жыл бұрын
@@Chasetaylorlifts who cares what you half rep tho man, the bar is barely going past your eye level..
@LionOfAllah5 жыл бұрын
Thoughts on heavy dumbbell pullovers? Have you ever done em in the past
@dectro30865 жыл бұрын
Am I going crazy or is Alex's shirt tryna hypnotize me?
@markmarki95115 жыл бұрын
Maybe both.
@dectro30865 жыл бұрын
@@markmarki9511 Probably both.
@willpowell44745 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.
@thebandit18535 жыл бұрын
Will Powell thanks brother
@frostymfj5 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?
@ahmetberkayhan54985 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
@WillianMates5 жыл бұрын
Thanks for the good advice and taking the time to answer out questions!!
@TheJacali5 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_CooperS5 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!
@chandyboi29765 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?
@DrRRaza5 жыл бұрын
I feel you
@ACA_885 жыл бұрын
^ Yo Alex we need answers dawg
@advantageofthedisadvantage72135 жыл бұрын
I think bear mode cuz the tits would be less noticeable. You can always see it clearly on lean dudes.
@Sundara2295 жыл бұрын
Tbh just get as buff as possible, be in 20% bf range and grow some chest hair.
@mowmow1285 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
@RockwellKoS5 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
@thebandit18535 жыл бұрын
Jeff Hieronimus thanks brother
@AlexLeonidas5 жыл бұрын
Awesome perspective Jeff
@Bliitzit5 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!
@sotoman5895 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.
@advantageofthedisadvantage72135 жыл бұрын
thank you bro I'm the same height as you but only 165lbs
@Sundara2295 жыл бұрын
Small guy here (well, 5'10 220 lbs), I think this works for us too.
@olau5478 Жыл бұрын
@@Sundara229 no
@Sundara229 Жыл бұрын
@@olau5478 yes
@someguy81265 жыл бұрын
Thank you so much for the advice Alex, really appreciate it!
@kevchulo5 жыл бұрын
Thoughts on high volume body weight squats and banded wrist flexions and extensions for building the conective tissue?
@ahmetberkayhan54985 жыл бұрын
Yea light wrist curls/extensions would make sense
@muscleandmath29105 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?
@mentallylifting89665 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
@sycraslibrary8645 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.
@darrenmcnamara17645 жыл бұрын
thanks for answering my question Alex, much appreciated man
@advantageofthedisadvantage72135 жыл бұрын
Also what is a good way to go from lunges to pistol squats? Adding weight?
@yunzyrade81605 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?
@AlexLeonidas5 жыл бұрын
Doing that now, I'm on day 16 for bis and I'm doing the bro arms twice a week
@yunzyrade81605 жыл бұрын
AlphaDestiny do you mind properly explaining this in a video? Or expanding
@advantageofthedisadvantage72135 жыл бұрын
Alex what do you think about doing only hammer curls and behind the neck tricep extensions for arms?
@Bluejaypig5 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?
@foilster15 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
@audi16975 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.
@boostedhub5 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.
@Lemmetry12345 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-pc6wq5 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?
@isaacalexander22155 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
@clayh99735 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.
@isaacalexander22155 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
@lucassabbione91605 жыл бұрын
Alex,do you think concurrent periodization on neck training will bring some extra inches,or it's complete useless?
@Baris2gs5 жыл бұрын
Not needed
@ahmedbrahimi86495 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?
@shadowalker80685 жыл бұрын
Good Q/a Saturday. You still on bro workouts? I haven't seen another video on it.
@matthewmacdonaldfitnessnst89525 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!
@FacePullTiToX5 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.
@SanderJanssenBSc5 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?
@yinonsiboni5 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)
@atta101md5 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
@zaclomas74935 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
@ahmetberkayhan54985 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
@clayh99735 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.
@WhiteDraqon5 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).
@turdrhinofiend5 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.
@WhiteDraqon5 жыл бұрын
@@turdrhinofiend High handle to be more upright.
@WhiteDraqon5 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.
@anthonyhaga75595 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!
@takevandervelden76945 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?
@takevandervelden76945 жыл бұрын
Ps my floor press is 4x62.5kg, my box squat is 3x90kg and my deadlift at shit form is 4x100kg
@simonskorde40315 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?
@blairmonkman75075 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.
@luisrodriguez63445 жыл бұрын
Thoughts on eating Raw Garlic for better perfornance and recovery?
@Skillwalker5 жыл бұрын
Thoughts on one arm pushups?
@B96.5 жыл бұрын
Hey Alex, what do you think of only using free weights , instead of any machines ?
@advantageofthedisadvantage72135 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
@advantageofthedisadvantage72135 жыл бұрын
I think it's fine to use machines sometimes but for your main compounds free weights are definitely the best
@jackwhite40915 жыл бұрын
THEPUSHUPKING well when your standing you are hitting a different part of the calve when you are sitting
@advantageofthedisadvantage72135 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
@jackwhite40915 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.
@arshdhange87705 жыл бұрын
yo alpha. Whens that concurrent novice program coming out?
@abudibro2005 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?
@abudibro2005 жыл бұрын
Zander B I was thinking of doing that too
@DaukszPSN5 жыл бұрын
2.5 lbs is around 1.1 kg so you're good dont worry
@Rien--5 жыл бұрын
Greetings Alex, how many hours of sleep is the minimum for getting the maximum amount of protein synthesis?
@Rien--5 жыл бұрын
lolguy trolguy alright thanks bro
@Youngpapixx5 жыл бұрын
Alex,what do you think about minimalism lifestyle?
@enochdean90345 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
@robinw43545 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
@camerongormley33185 жыл бұрын
how to practice for handstand push up?
@ahmetberkayhan54985 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
@shlokmehta45905 жыл бұрын
Hey Alex, what do you think about DUP(daily undulating periodization) programming ?
@tikfok5 жыл бұрын
High bar squats Ohp Barbell rows Conventional deadlift = gainz for us taller guys 👍
@dylansevitt5 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.
@matthewtrewin23315 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?
@apracity76725 жыл бұрын
Should you increase or reduce sodium intake on a cut?
@slimshady97565 жыл бұрын
If you could only choose 3 pushup variations, which would those be ?
@slimshady97565 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
@slimshady97565 жыл бұрын
@@user-zz5og2lf7p I only do calisthenics and band stuff
@slimshady97565 жыл бұрын
This combination actually builds a nice physique
@slimshady97565 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.
@eriksutterlin39475 жыл бұрын
would a 48 hour fast be good before a meet like 3-6 days before?
@jesusesparza89845 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
@thebandit18535 жыл бұрын
11:35 - thanks Alex ✅
@burntgod71655 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.
@clayh99735 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.
@burntgod71655 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.
@ahammoudeh19955 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?
@blairmonkman75075 жыл бұрын
Define shoulder pain bro, like the weight is too heavy and it's muscle soreness or your shoulder aches from something else?
@ahammoudeh19955 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-ii6rq5 жыл бұрын
If Alex does a bro split he will make so many gains
@Shinichi4Heiji5 жыл бұрын
Nah he will get fat
@farukb4g6285 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
@cammackk5 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
@foilster15 жыл бұрын
Harvey Cammack I think so bro, I think height and limb lengths play a huge roll in your strength/muscle building potential
@marusdod36855 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
@stevegeorge68805 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.
@amalmadhusoodanan56135 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
@amalmadhusoodanan56135 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
@rust50405 жыл бұрын
Hey Alex, on your novice program its states not to run 4x5, only 3x5 or 5x5. Can you please explain why?
@naturallyprimal18575 жыл бұрын
Your videos are the shit bro👌
@AlexLeonidas5 жыл бұрын
Preciate that homie
@User158375 жыл бұрын
Elijah Watts then why are you here dumbass
@JF-xi2ko5 жыл бұрын
Hey, Alex! What do you think about deloading ? When is the best time to do it? And how to deload if necessary?
@blairmonkman75075 жыл бұрын
Look at the video he posted 1 week ago bro
@JF-xi2ko5 жыл бұрын
@@blairmonkman7507 Oh, yeah. I missed this one. Thanks, bro!
@blairmonkman75075 жыл бұрын
@@JF-xi2ko no problem
@Culterin5 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.
@Culterin5 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.
@oscarhollywood5 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)
@sonicmariofan1085 жыл бұрын
Hey Alex 👋🏾, track season just started and I’m sprinting. What lifts are most optimal for building my speed?
@hamillan78715 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
@jesuszepeda81195 жыл бұрын
TooMuchPedro This is happening to me too!
@hachemshahrour87405 жыл бұрын
Will planche training carry over to overhead press and how should it be included in one’s training
@Youngpapixx5 жыл бұрын
How long for visible gainz in glutes ? ( i train 2x hip thrust)
@ipody245 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?
@markmarki95115 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?
@joselototo79175 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.
@CCCPCommunist5 жыл бұрын
I have the same problem.strong shoulders but Weak tri's are most likely the issue (lockout)
@clayh99735 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.
@costcxtcg29155 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!
@afrizzyy5 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!
@ibraheemjaddou59505 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??
@USMCLP5 жыл бұрын
Bro pleaseeee do a full day of eating.
@Sundara2295 жыл бұрын
Whats with that fetish anyways?
@USMCLP5 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.
@Sundara2295 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.
@USMCLP5 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.
@Sundara2295 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.
@guidogarcia5975 жыл бұрын
Is 6 sets per major muscle group 3 times a week too much?
@lukeappleby52925 жыл бұрын
Guido García no
@dequavis19795 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 !
@dequavis19795 жыл бұрын
Khalid Suleiman Strength glooks bro 💪🏽
@AlbertoOsunas5 жыл бұрын
Hey, Alex, what are your thoughts on "Convict Conditioning 1 & 2"?
@johncao48185 жыл бұрын
Thoughts on GZCLP?
@JourneyofTawhid5 жыл бұрын
tips for benching with long arms my forearms tire very fast
@joaolucas18665 жыл бұрын
Having a hard time trying to get 11 pull ups, maybe 10 pullups is when my linear progression ends? :/
@suz14085 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-futebol5 жыл бұрын
How can i run your novice program while incorporating sprinting for performance benefits?
@Gl-futebol5 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?
@vgondeckboi5 жыл бұрын
Yo Alex have you seen Tamaev' s neck its fucking huge
@marcosdelgadillo14815 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
@sunnyfaze21675 жыл бұрын
Can I get a six pack while gaining muscle? I’m skinny fat 170
@jackbrady97385 жыл бұрын
SunnyFaze 216 recomp
@robinw43545 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.
@maonyksmohc95745 жыл бұрын
Hey Alex, do you think that the conventional deadlift or another variotion is able to build at least decent quads
@NamaDaboss5 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
@Beebeepbooboop5 жыл бұрын
testosterone levels elevate throughout the day. Maybe you just did the test at the wrong time?
@NamaDaboss5 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
@M0stlyHarmless95 жыл бұрын
If your T is actually 231ngl that is way too low. You may need TRT if everything else is already in check
@joziv5 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.
@dustyhd26535 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.
@addis82285 жыл бұрын
Have you ever tried phorm pull up and what do you think about them?
@ifhan57055 жыл бұрын
Yo Alex, what do you think about the training in Rocky 6? He's doing powerlifting, olympic lifts and GPP too!
@iamindin0015 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