Replacing Deadlifts - Pullup Grip For Lats - Arm Wrestling (Q&A)

[@joy5320]

I love how Alex puts mini clips of his workouts while answering a question. It makes the video more interesting. Thank you Alex for your efforts.

[@AlexLeonidas]

I'm happy you like the clips, will continue this format for longer Q&As

[@paulx7620]

Me too, I've achieved a lot but I'm purely a home gym guy so seeing these different movements are great for me because I don't ever see other people in real life.

[@HughLeFitness]

@@paulx7620 I hear ya. I’m the same. Exclusively a home gym guy. I live in my power rack haha.

[@wasabi5338]

yeah it shows that he puts effort in to the vid, unlike some fucknuts who just ramble on mics for 30 minutes and cant even edit the question in lmao

[@Dispensationalism]

Completely agree. Keep it up.

[@bunny2chandu]

The passion this man shows towards bodybuilding is unmatched. Thank you Alex

[@Django0324]

It's the cocaine dawg

[@truefitness3277]

Shout out to my real AlphaDestiny fans who have been here from the start. From Alexander Leonidas personal trainer, to dirty bulking Tim Hortons Alex, to mutton chops Alex, to Che Guevara Alex. We have seen this man progress and wear a million different hairstyles.

[@glennnolasco2475]

Now he's coach Paris Butler Alex 😂

[@GYMETRIUS]

Yeah, it's crazy to think I've been watching for 8 years now (not from this account I'm commenting from though).

[@maxeffortliftz1086]

Facts 😂

[@Wo1fLarsen]

Excellent content as usual. It seems some lifters don't realize that, if they're serious, it will be a long journey. So do ALL the pull ups, do all the rows, do all the squat varieties. It's not like you have to squeeze your fitness journey into one year. We have our lifetimes.

[@AlexLeonidas]

EXACTLY! Because it's so long, in the end these little debates won't matter. Sustainable variety is where it's at.

[@andyb4820]

@@AlexLeonidas when I was in my 20s wanted to be complete by 30 with how I looked muscular and strength wise,at 49 still training more for maintenance now and never actually reached the level wanted to be but still muscular and now enjoy it more and just happy to put some work in weekly as it helps me mentally too

[@seeyouatsunset]

I absolutely love Alex’s delivery. He is so undeniably passionate about training and what I believe he teaches so well is how to get the viewer to approach training with their own style to fit their needs and which they find incredibly enjoyable.

[@DDB-91]

I just wanna say, for myself and behalf of our community here at alpha destiny, these videos are invaluable. Whether you're a beginner or a super super advanced lifter, there's always something to learn or an interesting opinion to think about with these QnAs. Don't ever stop doing them Alex 👍💪

[@ProteinMArchives]

7:13 I´d say that if you are isolating with just bands, bc of the concentric focus, go beyond "concentric failure": Once you hit failure on the full ROM, do a partial with as much ROM as possible and continue to do it until you are doing baby reps. 23:04 Wide grip Pullups on the rings are pretty wild

[@AlexLeonidas]

1) True, that's a good solution 2) Definitely easier on the joints

[@croissantrophy.channel]

@@AlexLeonidas it would be cool to discuss calisthenics for bodybuilding more in depth 👀

[@JustLeein]

11:03 had me dying! So freaking true!

[@AlexLeonidas]

Sometimes I can't man 😂😂

[@musclemann9681]

Oh justin😂😂

[@zwryy7622]

Looking good, my man. Thanks for the great work you do for this community.

[@AlexLeonidas]

Thank you my brother 🙏

[@AK47_.]

I love a good old fashioned Q&A for Alexander. These are epic.

[@BaldOmniMan]

21:00 that reverse SSB with the chain handles looks dope af

[@AlexLeonidas]

Had it for all this time though just started using it in the last month or so. Should have started sooner when bulking! Definitely try the chain handles bro, it's even more self limiting and feels closer to a front squat.

[@usayeed727]

I started doing good mornings because of you. Not too long ago I slipped my L4 & L5 disc whilst doing squats. Good mornings aided my recovery and I started doing deadlifts again with no issue in that region. I’m still not pushing super heavy weights but it’s definitely become an exercise I’m keen to excel at now.

[@mischievousjester]

11:00 killed me 😂 keep up the great work Alex!

[@Lift2Perform]

Good morning, Nordic curls, reverse hyper, Belt squat! This is what I preach to my friends that come with me for guidance in there "bodybuilding" journey! Prioritize leg strenght, and speed rather than the typical cookie cutter "bicep curl and abs" obsessed 150lb soaking wet tiktokers program. Louie literally made me realize the superiority of the good morning. And being focus on athleticism and strenght, keep enlightening us Alex!! Cheers

[@warrenprater6142]

Hey man. I think I speak for all of us, thank you so much for taking the time to answer these questions for us honestly and directly. You are my go to guy when I have questions about something, because 99% of the time I find the answer to my question through your videos even if it's indirectly your content sparks new thoughts. Thanks Alex 💪

[@aneetpatel8819]

Can we all appreciate the fact that Alex taught us the muscles that make a man look huge ? I used to look like a wimp following bodybuilding routines. Since following Alex I have a monstrous neck, titanium traps, iron forearms, and watermelon glutes.

[@trainwithtaku]

0:40 Loved the goodmorning sales pitch 🤣🙌🏾 They've been a game changer for me. Really like this format of q and a👌🏾 Unrelated notes: 1) Glad to see you're planning to compete in a show! 2) you ever thought about completing in streetlifting ?

[@mikecartier6163]

good talk about arm wrestling. Its one of the most humbling sports out there. The difficult rise to the top is what drew me in. I came from high level powerlifting, its takes years to develop high level arm wrestling strength when your not genetically built for it. I love it brother! At its root its hardcore

[@paulx7620]

I don't have any exceptional words to express my appreciation beyond thank you for sharing your knowledge. It's fantastic to have such a great resource that I can have FOR FREE! Life is freaking beautiful, thank you brother 👍

[@paulx7620]

@Hit me @AlphaDestiny1 scamming POS 🤦‍♂️

[@goberserker5090]

Yes, whatever you say Mr Bronson, Great video man !!!!!

[@masonkowalski2576]

You brought a great energy to this video! Reminds me of content from the early days.

[@kadafibawss1902]

Alex I remember you said when bulking you would put down a 500 gram package of pasta in one meal. Been following this and my size and strength have skyrocketed, you give the best advice man.

[@AlexLeonidas]

My man!!

[@alexbrookma]

I like doing cable rows while being pretty much constantly in spinal flexion (bent forward). I feel the lats so much more this way than regular rows.

[@matthewvandenelst7134]

I wish I loved anything as much as Alex loves good mornings

[@tsa6394]

Love the quick responses right after reading out the question. First question is something I've been forced to do with my little home gym, loved seeing it.

[@stickyb1t877]

I must say, you are the first fitness influencer that I would ask for advices/programming

[@AlexLeonidas]

I'm honored brother! I'd also consider Bald Omni Man and Hypertrophy Coach for similar information

[@guntassingh9432]

What changes would you make to your novice program now that you've learned more in the years since you have made it? Also what's your opinion on lunge vs bulgarian split squats? I don't see you doing many bulgarian split squats in your videos.

[@Alejandro_theGr8]

Hey Alex, how do you incorporate calisthenics as GPP in your workout schedule? Do you work your muscles to failure or to fatigue in those sessions? Also, love your content. Best fitness channel out there.

[@tmmnago2722]

Alex looks like an old school strong man.

[@xxGAMINGxxXpertXX]

Bro i love how excited this guy is about good mornings😂

[@MrJohnnyBoyx]

Another great video Alex, pre congratulations on hitting 300k subs you deserve all the growth!

[@franciscot019]

Man when I watch these QNA videos I always learn something else, keep it up man

[@solus8906]

Hey Alex! Thoughts on using incline bench press as a substitute for flat benching and OHP? I know you hate minimalism but I'd still like to know ur thoughts for a primarily weighted calisthenics athlete

[@mhmd5q282]

Great job as always, love seeing the clips you put in , professional work.

[@adriaanmorosan]

What’s great about good mornings is that you can basically do them anywhere on any level. I only do good mornings, and swissball ham curls and my posterior chain is better than ever.

[@respectedmastermind]

Lately im doing a top set at around 80% in deadlifts when i get around 6-7 reps i go up in weight and i do a 5x5 with around 10% less, ive never been this strong in deadlifts and assessing where im at with that top set reps in reserve i always get clean reps in, ive never been this bulletproof against injuries in deadlifts, while getting really good mind muscle connection

[@bigc181]

Alex seems a lot more animated today, that moustache must be influencing him.

[@corrysmith6109]

Bro these style of videos of the best. Keep doing these! Q&As with working out in the background is 🔥🔥🔥

[@yussefcheaitou]

Finally another Q&A. Alex, what angle should the cables have if I'm doing tricep pushdowns, assuming my body is somewhat vertical (with shoulders externally rotated as in ur video about them)?

[@GainsDepartment]

Alex! I’ve been trying out those anterior felt presses you showed a couple videos ago. I gotta say they are my primary shoulder/upper chest movement now! Love the slightly lowered angle, feels GREAT in the shoulders and upper chest fibers. 😎

[@bunny2chandu]

The video in one of the shorts right? With the barbell in the power rack seated

[@GainsDepartment]

@@bunny2chandu yeah, It was the shorts titled: “better than OHP?”

[@the6thelementbeats784]

Fantastic Q&A session Alex, thanks for knowledge!

[@highcalibertrainers]

Just as you promised 🙏🏼🙏🏼🙏🏼

[@jermainemjoiner]

Always great videos! Like the new cut brother.

[@robcubed9557]

I agree with Alex. I don’t do standard deadlifts. I do rack pulls and halting deadlifts. I alternate between these two, but I only do them every other week (once a month rack pull, once a month halting). I’m still making gains on those lifts because I do low-bar squats, barbell rows, and chin-ups, all of which have carryover to the deadlift.

[@user-wt1cr5kb5t]

Hey alex, after how many weeks can i repeat the 6×6,8×8,10×10 for a compound movement as its not possible to this high volume setup throughout the year . Like Usually i do 12-14 sets for chest in my regular training and then 3 weeks with this setup so how often should i do this also for other muscle groups??

[@MasculinityOnly]

These videos are the kind of videos that you see on your recommended... and click on instantly.

[@EscanorHelios]

Even better than pendlay or regular barbell row is a barbell row starting from a dead stop on the floor with a controlled negative back to the floor

[@AlexLeonidas]

That's a good solution!

[@hermreo]

Great video man. I got a question, every time I go past a certain depth (usually in pressing movements, tricep isolation), my elbow does a ''click'' sound, It dosen't hurt or anything but Im just curious about it. Should I be worried and is there any way to fix it?

[@AlexLeonidas]

Mine do that as well, I wouldn't be worried unless you notice inflammation and get pain/overuse. Though I'll still tell you to do high rep band pushdowns and to experiment with exercises that allow for the best alignment (typically with cables/dumbbells).

[@hermreo]

Thank you!

[@solus8906]

Any suggestions on avoiding overuse on weighted dips? Would alternating between weighted dips and weighted ring dips be enough variations to keep rotating?

[@nicksmith4244]

He has a video on dip variations. You can also possibly throw in close grip deficit push-ups occasionally. And train in your active range of motion. It’s easy to over stretch for some people causing your shoulder to tilt forward in order to compensate for the extra degrees of motion. You can try loading modification as well, and tempo modification like pause dips

[@nicksmith4244]

And do active shoulder perhaps. Db pullovers and band dislocations are great for this. Also include a low intensity high rep pushing and pulling excercise that is used as active recovery to serve as a means of flushing blood in and around the connective tissue on a frequent basis

[@nicksmith4244]

*shoulder prehab

[@solus8906]

@@nicksmith4244 I already do deficit push ups and mostly do deficit weighted ring push ups. I use push ups as a secondary motion while dips as my main pushing movement and mass builder. I'd say my form is pretty good on both bars and rings, especially the rings since it forces the perfect form. I do know what u mean by the shoulder tilt, that's something I corrected very early on. As for tempo reps, I'll be trying those out for sure. I think a 1-2 sec pause should be more than enough at the bottom?

[@solus8906]

@@nicksmith4244 I do train my connective tissue. The moment I hit 1.5 plates, the elbow soreness began. Band overspeed eccentric reps have helped as well as just over 12-15 bodyweight reps for dips and pull ups on rings. Maybe it lets u move more naturally and heals the tendons and connective tissue of the joint? Hasn't been a problem for a while. Yep I take my warm ups, especially for shoulders and rotator cuff seriously now that I have hit 2 plates. Band pull aparts and face pulls in different grip widths and styles help a lot.

[@viktorstoor782]

Hey Alex! What's your opinion of doing a front & back workout split? So in one workout you do the entire posterier chain and in the other workout you do pressing movements and quads.

[@tim..t175]

The best Q & A’s

[@MINEvsWILD1]

Always love these vids!

[@unsertainley]

I'd rather see a competition than a give-away for that deadlift bar

[@cammackk]

Hey Alex, we know every movement is good depending on the persons use of it. When introducing a new movement there is a tendency to not like them straight away due to the lack of skill in the movement. But It could be that the movement just isn't for that person. How long should we experiment with a movement before we decide if it stays in regular rotation or gets ditched ?

[@nathantaylor7356]

Personally I would recommend using a movement for a full mesocycle (4-16 weeks), and seeing how your progress looks, how much you like the movement, and if the growth is worth any discomfort you may have.

[@SerratusAnterior]

My favorite Zercher lift has to be the Zercher marches(with bar pads and knees high). Not may do them but it works the obliques, the hip stabilizers, and the rhomboid area if you hug it tight and try to minimize backwards leaning. And with relatively light weight too

[@jack8998]

He’s back >:) here’s one for next time - what are your thoughts on alternating upper lower every other day instead of the usual back to back twice a week?

[@thomasmarsh1916]

Here's my 2 cent. Nothing wrong with that, as long as you have proper programming but just take into account that a traditional UL split that looks like two Upper and two lower sessions per week, will be 8 sessions over a 2 week period. Every other day training will result in 7 sessions over a 2 week period. So wouldn't be the same. If your recovery supports it, I'd stick to UL twice per week

[@spinge8026]

Your experience with heavy sandbags? And Using them over Barbell for goodmornings?

[@Salbotehcow]

Good Mornings totally smoked my rear chain this morning!👍

[@jasonreimann6791]

“Legendary mass builder” was a great catch phrase for dips lol

[@mr.potatohead6138]

Hey Alex, what do you think of pre exhaust sets? I:e, chest Flys then immediately followed by incline deficit push-ups. Theory is the Flys isolate the pecs, so do as many as possible then the push-ups use more triceps and shoulders to help out the pecs, leading to more pec stimulus. Kind of a h.i.t approach.

[@RDS_Armwrestling]

I always do single arm machine dips before weighted dips to get the chest and shoulders warmed up, works very well for me

[@mr.potatohead6138]

@@RDS_Armwrestling that's warming up, not pre exhaust.

[@saucyshapz6061]

This bruddah looks different in every video

[@conquest4783]

Very unique way of teaching!

[@lpb6735]

Salut, Several Q&A ago, I asked for advice on progressing my stalling bench (been 225 1rm for a few years) and you told me to go conjugate. So I opened my Naturally Enchanced pdf and pick your U/L split exercises distribution. I'm using a 6 week main lift rotation with other variables based on other westside derived programs I looked at online. Questions : 1. Max effort lift. Is it really only one set of 1 to 3 rm, then go to your secondary lift (6-10reps) ? 2. Volume day uses 3 AMRAP sets on the first movement with 1 min rest. Should I lower the weight each set to keep reps high ? Ex.: regular bench 135lbs went 20reps, 8reps, 6reps. Is that ok? 3. How long would it take before seeing noticable strength gains ? Thanks

[@aprichman]

Pretty sure Alpha is getting ready to do a good morning infomercial

[@AlexLeonidas]

If only I can sell GMs! I would "shill" right away lol

[@RUOK2000]

Looking great Alex thanks man

[@Babymercy8]

As a 6'0 tall man, I find your ROM for deadlifts insane

[@IvanDraco01]

Like before watching. That's how good the quality is.😤

[@AlexLeonidas]

Enjoy homie, there's B-Roll in this one

[@IvanDraco01]

@@AlexLeonidas Moustache looking sharp my man, I was a doubter at first but it is starting to look great!

[@andrewharris3417]

Hey Alex what collars are you using to secure those dumbbells on the ring question, as you’ve got some serious weight on them and they look solid.

[@OnTheEdgex23]

Bald head and stache. All we need is mutton chops and we got classic AlohaDestiny

[@pullupenyojer]

Man got so hyped in the beginning of the video😂 anyway good one

[@essewaxegard9423]

I just joined an actual powerlifting gym, and having hella different bars has been lovely for hinging variations and I don’t I’m going to do a comp deadlift for at least a month. Very interested to see how it will affect me.

[@erector5953]

i love this guy

[@CassBledsoe]

Hey Alex! Been following for 5-6 years now, and have always appreciated the high quality information. Would you recommend in a Upper/Lower split, splitting intensity days, and volume days for the large body parts? Such as Back Intensity day/chest volume, and then opposite for your next upper day. And so forth for lower days as well splitting quads, and then hams/glutes the same way. Im using weighted calisthenics, along with 5-80lb Dumbell sets, rings, 30-150 sand bags, and bands. Thanks for considering my question.

[@edtheangler4930]

11:00 he turned to greg

[@MiguelAngel-wr3th]

Hey Alex I’ve been getting stronger in weighted pull ups and skill work yet I still struggle with one arm pull up progression training. I’ve noticed that I struggle with grip and recognize that my biceps are also my weakest link in muscles used. Any advice to help my grip and biceps that are specific to one arm pull ups?

[@RDS_Armwrestling]

You could do single arm cable pulldowns nice and heavy with no straps. That way you can increase the required strengths over time.

[@tawfiqalashkar3065]

Is "More out of less weights" better for building the upper traps ? (Like using seated shrugs instead of power shrugs)

[@gornobaneca3296]

Hey Alex, do you think at the end of a workout it's better for a calisthenics person like myself to train with machines for hypertrophy because the stabilizers and the CNS are tired from the skills and unstable compounds (planches, handstand presses, front lever pull ups) or should bodyweight exercises be preformed due to specificity (deficit push-ups, inverted rows etc)

[@RDS_Armwrestling]

Great idea, yes

[@RoidfreeSenior]

Yeah, I guess I should add some GMs to help the deadlift and back strength in general

[@BusterBossJR]

I feel like every time I see one of your videos you have a totally different look haha

[@AlexLeonidas]

Gotta rotate looks to override the biological law of accommodation!

[@anki2451]

@@AlexLeonidas this is the best youve looked in a while.

[@BusterBossJR]

@@AlexLeonidas Hahaha true true

[@destrohades2094]

Bands can work as a pretty good tool for hypetrophy but definitely not optimal - I had my best isolation gains during the pandemic, doing occluded bandwork, band and body weight super sets, high rep sets etc. They can work really well but the work arounds to get there mean it might be easier just going the straight forward route

[@jefferymonroe9891]

As a taller lifter, I prefer the stiff leg deadlift for my posterior chain work.

[@TL13579]

You know, even Ed Coan preferred normal rows over Pendlays.

[@GabrielMartinsFitness]

What's up Alex, just showing up to say I fucked up my meniscus getting up on a box to hit some Belt Squats DIY with only 90kg. If you bring up that exercise again, please tell your audience to be careful, as well of yourself, although now you have the machine. Silly thing got me months without leg training. Preparing for surgery rn... Bench and arms though, never been better! hahaha

[@drinkinouttacups2665]

based good morning appreciator

[@AlexLeonidas]

Damn right homie, GMs are the truth

[@marcobecerra1977]

Bald head looks great. The more jacked/lean one gets, I find short hair looks great because of the very real face gainz. Buzzed my hair this summer and have gotten so much compliments. Cheers.

[@AlexLeonidas]

You're right on about that, with a chiseled face the short hair really brings out your features

[@akul_cicajlkrb]

Alex looking more and more like a Tom Hardy from the movie Bronson (2008)

[@nh1776]

Question: Is it possible that being weak for your size is actually good for hypertrophy? A guy like GVS can do a bench press with 50+ pounds less than you for volume work and get the same exact stimulus. He gets better recovery because the absolute load is much lower than yours. Better recovery=higher volume/frequency/intensity. Higher volume/frequency/intensity means more hypertrophy over time

[@RDS_Armwrestling]

It's definitely easier on joints and connective tissue to lift lighter

[@nh1776]

@@RDS_Armwrestling Agreed. People often seem to argue the opposite opinion though.

[@RDS_Armwrestling]

@@nh1776 weird eh, it's definitely heavier weight that places more stress on the joints that lighter weight

[@archlifts947]

Hey alex, I have noticed a slight imbalance in with my chest, my right pec is a bit fuller than my left pec and its in a weird way that the cause could either be genetics or training, see my 'inner' chest seems to be empty from the left side but full from the right but in my training footage I also noticed imbalanced benching+dumbell benching (one dumbell moves in different angle) I have been correcting those and doing a bit more volume for my left chest and I also noticed worse mind muslce connection with my left chest (does not bounce as goood) but you have stated that filling the inner chest is not probable and its mostly genetics, So what do you think is it genetic? training? or both? what would you recommend my friend love your videos! never stop posting lord our savior lord leonidas

[@AwesomeCo1]

Could likely just be an imbalance in your build, perhaps mild scoliosis or something. As long as it doesn't cause you pain, it isn't anything to worry about. I suspect that it's probably less apparent than you think, we tend to judge ourselves more harshly in the mirror as we see ourselves all the time, when the odds are that other people wouldn't notice unless you outwardly pointed it out

[@archlifts947]

@@AwesomeCo1 the mild scoliosis really fucks me up cause I feel like ım on walking balanced like my shoulders arent allinged like each other thanks man

[@AwesomeCo1]

@@archlifts947 I'm similar bro dw, don't overthink it, as you get stronger it all tends to balance out a bit more anyways

[@zachnunya8749]

Shaved head is 100% the way to go

[@abohindi]

Hey Alex, what do you think of replacing heavy Barbell rows with chest supported heavy tbar rows? Especially in your novice program. Speaking of the novice program, is it smart to do Pull ups/Chin ups before squats in the workout if I'm very bad at pullups?

[@topemeister3000]

Chest-Supported T bars row are a great exercise, but you will not get the same lower back/spinal erector stimulus that you would with a barbell row. And yeah, it’s always smart to prioritise your weaknesses.

[@abohindi]

@@topemeister3000 thnx pro

[@nicholasingratta423]

Any pushing exercise hurts my shoulders so I gotta be careful no matter what I’m pressing upright rows are very similar situation no worse no less

[@igee1605]

I personally don't deadlift but I still do rdls and goof mornings so I don't think it's bad

[@AlexLeonidas]

All good, many elites do the exact same. Normal deadlifts are EXTREMELY overrated for hypertrophy and recreational lifters.

[@igee1605]

@@AlexLeonidas agreed man, nothing wrong with the deadlift although not everyone needs to do them for their personal goals

[@MonkeyBarsEveryday]

RDL Good morning gorilla glute gang

[@johnpaulumbalin7992]

Yooo 300k subs by the end of 2022 lezz gooooo!!!!

[@AlexLeonidas]

Very soon my man!!

[@BaekDid]

this is banger

[@brianroland1238]

Hey Alex, just wondering if you’re going to come out with a new routine anytime soon? I would love to see something involving the weighted calisthenics movements you do along with weightlifting.

[@jimskiuk305]

Alex looking like a spartan Charles bronson (the British inmate not polish guy who played a vigilante!)

[@james_putnam]

I want someone to talk about me like Alex talks about good mornings

[@kvb_k923]

keep going on my idol

[@Bigsucc1940]

Thoughts on trap bar rows? I know John Meadows liked em'

[@Legacy-Talks]

I still agree with Athlean X on upright rows even though I am a fan of some of the content creators trying to bring this exercise back. It is a movement pattern that does not agree with a lot of people, and continuing to fiddle with it to try to find the exact variation that doesn't cause you immediate pain may end up leading to pain down the road anyway. There is nothing magical about the upright row. It works the traps and all 3 heads of the delts to some degree but you'll find it hits nothing well. In fact you'd be better off doing a circuit of rear cable flyes, laterals, and front raises if needed since these are low fatigue isolations that can be done back to back to back on the same cable station. This circuit will ensure you're stimulating each region of the delt adequately with low risk of injury. Then toss in shrugs after if you still want to hit the traps. Or just do a shoulder press.