Simple Teen/Beginner Training Tips

[@Wiizardii]

My number one advice: focus on the towel row isolations, greasing the groove 100x100 volume periodization. Don't forget the 16 shakes per day.

[@AlexLeonidas]

Don't share the secrets....

[@Wiizardii]

@@AlexLeonidas sorry bro I took the towel rows right outta your new calisthenics program for petite teens

[@introvertpowerlifter1127]

6 hour arm workout

[@ForgingMyWay811]

Deathcore Tuna sneak in another 2 hours and a pill brotha

[@adityatewari7870]

Bro that's what I did last year now I'm running 5/3/1

[@AlexLeonidas]

For many of you, these tips may seem like common sense or too basic. But for the new lifter (especially young teen), this information can be a big game changer. Also think it's the first time I make a dedicated video to this subject, so enjoy!

[@dawg4769]

AlphaDestiny Alex I’m 16 and ramadan begins in may, How do I not lose all my gains ? And is deadlift necessary

[@srbishkrst]

@@dawg4769 Ramadan haha

[@yahligowans9853]

@@dawg4769 he has a video about Ramadan mate

[@advantageofthedisadvantage7213]

@@dawg4769 don't fucking do it

[@VicColomeet]

@@dawg4769 fasting is good for keeping muscle so don't worry,train fasted it actually has great benefits

[@chasetaylor777]

Tip. Dont use the same weight every week and wonder why your not getting results.

[@advantageofthedisadvantage7213]

😂 I used to do that

[@introvertpowerlifter1127]

I add 5 or 10 lbs a week.

[@reezis1619]

You have to add weight when you can though. I see many skinny guys in the gym that do stronglifts 5x5 and they think they should add 5lbs per week but they aren't eating enough so they add the weight but reduce the range of motion.

[@chasetaylor777]

@@reezis1619 facts bro. Add when you can.

[@Sundara229]

True. I do even see older guys making the same mistake. Either this or they go too heavy with bad form.

[@Shadow-gg3jv]

Summary: 1)focus on compound exercises 2)make sure your form is right 3) don't worry about weight gain (don't try to be mr shredded all the time) 4) linear progression, full body 3x per week 5) be consistent and stay patient (don't be program hopping)

[@simpson81323]

Is there a correlation between gaining weight and being shredded? I thought losing weight and being shredded were hand in hand?

[@Shadow-gg3jv]

@@simpson81323 yes but when your'e shredding because you are eating at a calorie deficit you lose the muscle you've made. So bulk as much as you can especially if you're a beginner then cut very slowly by eating at a slight calorie deficit and making sure to eat plenty of protein, to minimise the muscle lost. What some people try and do is try and stay shredded all the time meanwhile losing their gains.

[@koreaface]

The linear progression part it’s a little iffy for me. Doing 3x full body did not work for me, but when i tweaked the push pull legs a little (to more powerlifting style) and started doing it every thing blew up

[@joshfeick2307]

I’m not sure what do for compound movements. I dont have a barbell or pull-up bar. Is. Can you do the same movements with dumbbells?

[@K0NExdd]

@@joshfeick2307 You can do dumbell rows. Lat pulldown could be done instead of pull ups, but pull ups give you better gains.

[@bricka.6810]

Kid at my gym is 17, 175, pretty lean. He benches 225 for reps, deadlifts 500+, and squats 405. It's inspiring and depressing at the same time.

[@AlexLeonidas]

Damn that's awesome

[@CaribbeanQueen72xx]

🤣🤣🤣🤣🤣🤣🤣🤣🤣 I look at them from a mom perspective since they’re all around my son’s age , I be so proud of them ...

[@Topsealguy]

Stop lying

[@shadow-ht5gk]

@@Topsealguy this is believable, stop crying

[@shadow-ht5gk]

@@Topsealguy this is believable, stop crying

[@samoblinger1922]

Yessss this is what we NEED! THERE ARE A LOT OF TEENS ON THIS CHANNEL AND WE NEED THIS SUPPORT!! BLESS YOU SIR!

[@braytontaylor7274]

Completely agree

[@bartowski9592]

For those that don't know: A compound movement is a movement that works several muscle groups at the same time. Ex. When doing bench press you train: Chest, shoulders, triceps etc.

[@moritzhoffmeister4824]

Big Smoke?

[@jippmaster1436]

There are a lot of isolation exercises that work multiple muscles so thats a bad definition, a compound movement is a movement where youre moving multiple joints, like in a bench press where youre using your shoulder and elbow joints

[@DestopLine]

@@jippmaster1436 You're wrong, the original comment is right, an isolation movement is one that only trains one muscle, a compound trains several muscles. Joints have nothing to do with this.

[@jippmaster1436]

@@DestopLine a bicep curl works your biceps, brachialis and brachioradialis, is a bicep curl a compound movement?

[@DestopLine]

@@jippmaster1436 I guess you could say so, but are the brachialis and brachioradialis the limiting factor of the exercise? Just because you use the muscles doesn't mean that they are being targeted. I'm just asking btw.

[@francogoldstein]

Although the video and tips were amazing, I would really like to compliment the way you talk. You have changed so much over the years, and I've noticed you a lot more "mature" these last months. Greetings my friend!! Keep making these fantastic videos of yours!!!

[@AlexLeonidas]

I appreciate that Franco, much love brother!

[@j66546]

1. Master the Fundamentals/Basics 2. Correct form in every exercise, don’t ego lift 3. Bulk. And you’ll get big, with real foods. Thinking about getting to 8% bodyfat? For what reason? 4. Focus on getting stronger, and bigger 5. Don’t train like an advance lifter. Simplify your training for consistency. 6. Calisthenics will lead to a good foundation of strength, and AESTHETICS. 7. Be consistent and patient. Amazing results come from 3+ years of training (includes trial and error). 8. Don’t compare yourself to others too much.

[@PESreplayplaybacksBG]

Im more into calisthenics but im subbed because i respect channels as real as this that talk only straight to the point

[@dailydoseofleftpill3458]

Started seriously lifting since October 2018 when I was 19, really regret wasting those precious time when I was in high school. Fortunately, by educating myself over time, I've finally made some real progress and be right on track. This channel is one of the reasons.

[@GotQuality]

Wish I saw this when I was younger. I started out doing brad pitt’s fight club workout lmao bro split with 3 sets of 15 reps on most exercises. Safe to say I made no gains

[@theplantpotential5297]

Great advice man. Even though I felt personally attacked by having back and knee issues in my mid 20s. Probably from trying to be advanced when I was noob. As a more intermediate lifter.. I have been involving more calisthenic movements. Wish every newbie lifter had this kind of advice.

[@TheMichael5833]

This guy just gives straight up honest genuine advice for lifting and also for life, truly someone who's worth listening to

[@FodboldExpressen]

Alex I love your fitness videos, but i really miss the self improvement videos. They are actually Very informational.

[@AlexLeonidas]

I appreciate that Wesley, and I plan on making more self-improvement videos.

[@steveball6675]

Not a teen but starting lifting. MWF full body basics and a clean surplus. Really happy to hear this advice. See you in a few years bro's!

[@Wallace_Fitness_Center]

Steve Ball Just stay consistent man and you’ll do great!

[@astroyed992]

Update?

[@Faeron9]

Only fitness channel i follow! Preached your methods to some friends and they get amazing results. Many oft them are going to the gym for years and after they followed your advice all of them achived New PRS easy!!

[@kenabisan4731]

What do you guys think about my plan: -squats -rackpulls at the knee -overheadpress -barbell row -facepull -calves -neck -benchpress -Lat pulldown Sometimes: -abs -hyperextension -bizeps -forearm flexion & extension -trizeps My favs are calves, forearm, ohp and rackpulls Btw. What are those pecs at 7:20

[@GutsEnjoyer]

5 years later how you doing?

[@z0mb0tjosh0002]

Number 1 tip: Listen to AlphaDestiny

[@sandevastated1]

Number 2 tip: listen to tip number 1

[@SamGhareeba]

@@sandevastated1 Number 3 tip: Don't ever play Cahir, he's a dead card.

[@z0mb0tjosh0002]

Number 4 tip: Duck, Dogde, Dip, Dive, and Dodge

[@sandevastated1]

Geralt Of Nvidia faaasccck off he was so op in Gwent before they nerfed him to death

[@cristiansoto9176]

I am glad you are giving great advise to teenagers. There are easily turn to drugs and other downfalls especially if they get frustreated. Time is in their side…

[@runmrghillie634]

drink every time Alex says: - "the whole nine yards" - "it is what it is" - "time tested"

[@sp-nj9le]

"blue moon"

[@aceplayys7847]

Concurrent system Rack pull above the knee Neck curls neck extensions

[@Zeroleon]

"In the long run"

[@KashiwaDaisuke]

if you will

[@יעלהויבוא]

It’s just how it is

[@DnAfilms405]

HEAVY COMPOUNDS WITH GOOD FORM AND GRADUALLY INCREASED WEIGHT OVER LONG PERIODS OF TIME. YOURE WELCOME.

[@JoseHernandez-dz7dp]

That is true. I used to do specialized training for like 3 years and did minimal strength and size gains. In january I started doing all of these tips and your novice program, and so far I've gained 3 kgs, and I'm hitting PRs week after week. Best gains are in Deadlift and OHP.

[@AlexLeonidas]

Awesome Jose

[@romanolvera6445]

Can you do a video for wrestlers. You always talk about how the Jefferson deadlift is good for wrestlers, but what else should I add to my program?

[@kappakd]

Push press,front squats,Power/Hang Cleans,Back Squats

[@TheNazar123]

Neck training too.

[@GT-td9ni]

Zercher deadlifts, single leg rdls,neck training, pull ups, thick handle forearm work ( it will help with snap downs, armdrags,etc.) pick one or two of these and work on them.

[@marusdod3685]

I'm making faster strength gains now as an intermediate than when I was novice. I still remember when I was stuck at a 135 squat lolol. I thought I had to run one of those super fancy programs with bands and chains and 1rm percentages, instead by just following a simple linear periodization I brought my squat to 405, yet to plateau.

[@a5a346]

What is linear periodization

[@marusdod3685]

@@a5a346 google

[@sarmadghafoor1484]

Marus Dod fuck off temo cancer u are cancer

[@birkbredland8871]

This is my current workout. Should I change to your program or would this work. I have trained since last August. Here is my 1 rep max for different exercises: Squats 100kg 1 rep Over head press(OHP) 45kg 1 rep Bench press 65kg 1 rep Deadlift 100kg 1 rep Chinups 5x5(3 times in two weeks) Forearm curls Facepulls (3 times in two weeks) Power shrugs Calf raise (3 ganger in two weeks) Tirsdag Squats 1 rep max OHP 5x5 Bench press 5x5 Torsdag Squat 5x5 OHP 1 rep max Bench press 5x3 Fredag Bench press 1 rep max OHP 5x5 Squat 5x3

[@TheNazar123]

When I was a teen when I started to lift, and mistakes were made but it's learning from them that made me a better lifter. Lol I started with the whole bro science garbage: the standard chest day, back day, arm day, shoulder day, half ass on legs. Skip cardio. I made very little gains as a teen because I had a minimalist approach.

[@migaelc456]

Amazing video Alex!!!

[@thekid0x]

Thank you Alex! Very cool!

[@guntassingh9432]

I'm thirteen and just started lifting. Thanks for this video bro!

[@lukegerardmurphy1633]

Great advice and really straightforward and down to earth way of explaining things. Been watching your videos for a while now Alex and i almost always pick up something new and useful from your videos. Keep it up my friend 💪

[@AlexLeonidas]

Preciate that Luke, much love

[@Hillbillywrestling]

This video solidifies alphadestiny as one of the best information based weightlifting you tubers ever

[@jaimeferrangonzalez7312]

Yo alex really well spoken man i'm a teenager training now for 1.5 years and progression has been slow i combine calisthenics with weight training but a friend of mine was making much faster gains by watching your video's now i know i should not be comparing to others and instead Just compete with myself 👍👊

[@king8321]

Thanks Alex you're the best bro

[@pyron4962]

I am 16 years old, I have been lifting for 1 year. A piece of advice from me is: train every muscle

[@angelguzman477]

A few months since started I lifting at 15 years old, I went from 115 lbs to 160, I have never felt better. I made a lot of gains but still there are a lot more to be made .

[@uvernchung6796]

Awesome advice Alex thank you so much!

[@Isaiah_McIntosh]

Another point with the calisthenics first is building adherance. Since you can train home it removes excuses like I can't find time to go to the gym. That's a big difference between the guys who were/are athletes and a pure novice. All my friends who lift and used to be swimmers got told by their parents if you want to train you train early in the morning and travel by yourself. Obviously that's a complete non-issue for them but a complete newb might have issues scheduling

[@NillerGames7]

i wish i fucking watched alphadestiny when i was younger. i fucking wish man.

[@BigDaddyJ70]

Only thing he missed was mentioning protein (he did mention food) but increased protein is a MUST.. otherwise solid advise with an honest approach to help beginners..

[@JM-mq2lk]

What are your thoughts on neck training in regards to the studies showing it can case sleep apnea?

[@dard4642]

I stopped neck training for that very reason.

[@HHHKingofKings58]

#yolo

[@omidzolf6952]

amazing video bro

[@CaribbeanQueen72xx]

Thank you so much for making this video , me as a mom , and my son greatly appreciate it since he’s a very beginner he’s 14 just start high school ... 🙏🏾🙏🏾🙏🏾🙏🏾❤️

[@danielsaunders4058]

I remember when I first started lifting at 15 and could only bench 45kg. Nearly 17 and can bench 80kg for two reps

[@conormcgregor6001]

@@danielsaunders4058 update?

[@danielsaunders4058]

@@conormcgregor6001 okay update, I’m 17, 18 next month. Due to covid and gyms being shut, bench has decreased to 75kg for one rep

[@conormcgregor6001]

@@danielsaunders4058 keep going when gyms are open again, never give up

[@Mavnels10]

I appreciate this video my guy.

[@paulaugis]

good video bro can u talk again about weighted calisthenics in future videos like mental approach, programming for strenght, should you do it etc. Thanks and keep up the good stuff :)

[@AlexLeonidas]

Thanks, and will do

[@dard4642]

I'm not saying they don't exist but I am saying that I personally have never met a hard gainer; but I have met plenty of people who don't eat enough and think they're hard gainers. I agree -- for most people, intuitive eating is neither good for bulking nor cutting, which makes sense since your body is always trying to resist change and maintain its current state.

[@HardstylePete]

That was me. I had to force myself to eat as I had trained myself to have such a small appetite. Magically the weight piled on. Who would have guessed 😅

[@luisrodriguez6344]

Chalk vs Straps for heavy weights... please go in depth at the pros and cons, thanks!

[@budthecyborg4575]

Even if you think you've figured out what "good form" is, record a video of yourself lifting, you probably won't like what you see. If you can see a physiotherapist to help improve your form it's definitely money well spent, an injury from bad form can stall progress for a long time.

[@AlexLeonidas]

Very true

[@wk3960]

You are a gem.

[@Art-zp1qg]

Tips or exercises for improving flared ribs I’m a teen so i think i should fix these as early as possible

[@erenserdar7635]

What does that mean

[@HHHKingofKings58]

Tip 1: Don't change your profile picture in support of criminal subhumans like a complete loser.

[@Art-zp1qg]

HHHKingofKings58 what?

[@futuress4236]

Most of the advice you give is mainly towards skinny teenagers what should I do if I’m trying to cut . I’m at 25% body fat but want to cut because I’m not happy with how I look should I cut or should I keep trying to get stronger?

[@nocklasbalten2802]

More muscle = more calories burned daily. Id start with tracking your food intake and only decreasing it in case you dont notice any improvements 1 month down the road (assuming youre a novice, like me and most others here :^)) If lifting is something you want to do for as long as possible, dont worry about those short term changes.

[@davidlaidbiggestfan212]

I mean, I don’t think you should like give novices what to do like only this exercise for this level and this for this. There is body weight to consider, and age. For example, a guy who is 120 won’t linear progress to 225 bench, it’ll be super hard. So, 😬

[@davidlaidbiggestfan212]

Also height

[@AlexLeonidas]

This video clarifies all of that in full detail "When Are You Intermediate" kzbin.info/www/bejne/qobSiYGlq7F2ppo&t

[@bekabeka71]

Not only for beginners but I'm doing 2 times per week full body advanced training

[@diegodiego9593]

Alex are weighted push UPS safer and easier for a beginner compared to Bench pressing and weighted dips?

[@mirakekkle9476]

Yeah, but bench pressing and dips aren’t really that complicated anyway... although safety, you’ll practically never see someone complaining about pain doing a push-up

[@aymslifts3926]

alex all due respect you looked good with calistenics becasue of your shorter stature. that means less weight to pull/push and a shorter momentum arm. my skinny teenage self, at 6.1 feet and 130lbs, tried calistenics and it was hell. i know do it some time when i can't lift, but it's mostly for maintenance. its anything but ideal for taller guys.

[@sickeningg184]

Push ups and pull ups are ideal for everyone

[@Champion-en8jc]

I am young and before lifting I already had joint pain, may someone help me?

[@jhonnyruizz7310]

Champion2905 try stretching man, I’m 16 and stretching feels good on joints

[@gymrat9072]

Thanks for the tips

[@idosinay5762]

Hey Alex, I really love your channel. I am a 16 years old, I trained over a year+ but my numbers are still low. What routine would you reccomend me if I want get bigger and stronger?(I can train up to 4 days a week, even more if it can be helpful) I am 140lbs and 12-13%bf should I dirty or lean bulk?

[@TheGoldenPower_]

Lean bulk. Any basic program ran prioritizing progression in compound lifts (squad/dead/ bench/row/pullups) will give you great gains if you stick to it as a novice lifter at your size. Focus on adding weight to the bar each week, milk that kind of progression on every lift until you can't simply add weight anymore. You don't need anything special. Just eat and train those big compound lifts. It's honestly that simple.

[@mirakekkle9476]

West side for skinny bastards is the best program I’ve ever ran and still run.

[@Wallace_Fitness_Center]

Maintain a small calorie surplus, doing something like stronglifts 5x5 is one of the better things you can do.

[@fireblade9781]

@@mirakekkle9476 thanks for sharing

[@clayh9973]

Any way to build your deadlift without actually doing it?

[@shades4313]

k z yea easy. Full rom squats and either weighted pull ups or pendlay rows, or both. Ghr doesn’t hurt either

[@Wallace_Fitness_Center]

k z Yeah I would say GHR, Romanian deadlifts and pendlay row helped me out. I have a video on my channel that goes into detail about these exercises.

[@magnus263]

Romanian Deadlift and trap Bar Deadlift

[@adyog6698]

I’m around 15-16% body fat, currently bulking. But I am not comfortable with this body fat. I know that building the muscle is more important but I just lack confidence with my current state. Any advice? Like should I do a mini cut and lean bulk or just carry on doing what I’m doing?

[@adyog6698]

T I I just have a very good knowledge of body fat percentages, although I could be 1-2% either way

[@WILLAIM20]

You ether might not have enough muscle to look good at that bidyfat or your higher in bodyfat than you realize

[@joybishnoi5502]

Alex what's your view on sternum pull ups!? And have you have did them! What was your result!?

[@AlexLeonidas]

Hey Joy, I very much enjoy sternum pullups and often do them for higher reps.

[@jackwhite4091]

Alex could hanging from rings have diffrent results from a pull up bar? I took my niece to a trampoline park and I was hanging on rings and doing a course for a good 15 minutes and the next day I have doms in the super low part of my lats. I never feel it that low in my lats.

[@arnoldsleftbicep3222]

Did someone say rackpulls above the knee?

[@xbdjdjcdbdnndbdndb1613]

Look at that fcking back bro. I don’t remember ever seeing a pro with the lower development like that lol. I will be on your novice program;)

[@warrzonee1140]

Been training for 2 years and 3 months. Now ive been lean bulking for the past 5 months and i no longer gain weight even if i wanted to but i make strength gains on an everyday basis. Should i try to push my bulk to get into surplus again or is it okay just to get stronger at maintenence. P.s Im still lean so theres room for bulking

[@yunusdemirci9047]

Just go for it . Don't be afraid of gaining weight and just kill it in the gym🤘🏼🔥

[@sickeningg184]

Yunus Demirci eat more when you stop getting stronger bro

[@Wallace_Fitness_Center]

If you’re making strength progress you’re probably (but not definitely) still making some muscular gains. I say if you add more calories do it conservatively and slowly

[@adriaandraije3838]

Tips for healthy joints?

[@MyCreatorSpace]

Roll them tight

[@AlexLeonidas]

Proper form and programming will take care of most of that. Many tips I can give, but do check out my injury prevention playlist kzbin.info/aero/PL5l-7FUPUdfVgpwdSaER38Vx-bntUftYW

[@notreal1565]

So Alex I’m a teenager, 15 years old and want to know where to go. I started back in October of 2017 but was never consistent and gave up around April so I’ve been inactive for quite some time. Since then it’s been on and off and I never made too much progression whatsoever and still have a skinny fat physique at around 15%-18% body fat. In addition to that, I never ate properly. Where should I go from here? Should I go hop on your novice program or do calisthenics? Should I bulk or stay at maintenance and recomp?

[@Cepkoo]

Hey Alex, can you give us your opinion of Dejan Stipic. He claims he does only calisthenics and 100% natural but to me it seems pretty impossible for what he looks like. Try watch some of his videos on YT :)

[@jack-nc3ob]

do nutrition guides for teens

[@markkart7674]

All the wasted time from when i started lifting 😥 i didn't know what the fuck im doing, wish i knew all from the beginning but yeah im not the only one i think lol, but im good now XD making all kinds of gains

[@kidchameleon9163]

Alex what should the ratio be between antagonists like triceps and biceps / back and chest? Thanks for bringing out all of this free advice on your channel!

[@Linkous12]

I'd imagine it'd be 1-1 to avoid any muscle imbalances.

[@ItsCorin]

Itll vary for everyone, just focus on improving both and don't worry about it man

[@joelhewitt9247]

I’m a novice teenage lifter and I found Jeff Nippards intermediate advanced workout I’ve been doing it for 5 weeks and I’m progressing in weight every time do suggest I design my own simple program like concurrent periodisation with just compounds or just stick to what’s working as you said higher level programs are not right for beginners

[@jettlevi44]

Hey Alex, I'm not sure where I'm supposed to ask questions so imma just put it here: I'm a 6'5" 17yo male ~@180lb and have been lifting in the gym for a year now where I put on 30lb's. My shoulders are proportionately narrow for my height and I was wondering if theres anything in particular I should focus on in the gym and/or will my clavicles broaden out over time and it's just a matter of patience. I'd love to hear your opinion and wanna say thanks for the videos you regularly upload, they help me a lot

[@jettlevi44]

Khalid Suleiman Strength that'll be 50kg right now

[@jettlevi44]

I will focus on both of these tips, thanks fellas

[@primovictoria2380]

Hi Alpha, Something that effects me is missing a workout. for example I went to visit a friend in Manchester and missed my shoulder and legs workout, now i have to wait a week to work them out as i don't want to fall out of snyc with my other workouts. this really stresses me out and puts me in foul moods As a beginner am i over thinking things or being a moron?

[@marwanalkayali7632]

Brandon Fox Do full body workouts

[@primovictoria2380]

@@marwanalkayali7632 might try them.

[@joshcaldwell2069]

Can high volume push-ups count as a mini workout the following days of full body workouts?

[@ryankelly7744]

I'm a teenager just turned sixteen, Im focusing more on calisthenics. I am working my way up to a muscle up and weighted pull ups if anybody has any advice on strength and agility training in general I would appreciate it.

[@astroyed992]

How much of a surplus

[@neudels4896]

I enjoy the idea of calisthenics to build a base, any chance for a novice program focused on Bodyweight movements?

[@RoryMonkeyYT]

More videos like this!

[@cdgplug8023]

Currently running 5x5 program 3 days a week, can I do calisthenics & cardio on the rest days? Will this affect my gains?

[@cdgplug8023]

Or even on one or two of the rest days?

[@cdgplug8023]

@Khalid Suleiman Strength yeah sounds good, although I'm able to do 10 pull ups and don't want to lose that, I think I'll just practice pull ups before each cardio session. Thanks fr reply

[@cdgplug8023]

Also I'm not running alphadestinys novice program to make it clear

[@qwertyuiopasdfghjlkl6398]

Mannn... Im 16 and i have injured my elbows a bit... I think in that age the injuries will go away some time! Im trying to fix my form. I learned from that but my elbows little bit fucked

[@justakid6013]

8 hour arm workouts everyday.

[@dhaferbenmimoun7050]

Any Advice for guys with bad genetics, wide hips, skinnyfat even after some good muscle gain 85kg for 6 bench 100kg squat 110 deadlift.

[@aaronpaul1]

Dhafer, I dont want to discount genetics and the role they play in builiding muscle and strength, certainly genetics can help or hurt you. However, 99% of us are nowhere near reaching our genetic goals in the first place yet we worry about it like its the be all end all. Train your ass off bro, eat a clean and healthy diet EVERY day, EVERY meal and I promise you no matter what your genetics are you will see amazing change.

[@POWERRR7]

Hey Alex, do you still recommend cheat rows and shrugs?

[@AlexLeonidas]

100% yes

[@kappakd]

+curls

[@omidzolf6952]

Alex I have a question, i can overhead press 80 kg for 2 reps, bench press for 100 kg, squat for 120 kg, deadlift for 170 kg and i eat around 3000kcal per day, i count, but instead of muscle i get more fat, i am 175 cm tall, and i use right form and i am 84 kg, what can i do so i can turn the kcal to muscles instead of fat?

[@Sundara229]

Just guessing (since you didnt post your routine), you probably need more volume, efford and patience. Also take some measurements, weight is only half of the story.

[@maruku3385]

Would you recommend calisthenics ppl split for teens or should I do a different one?

[@xauxau14]

what If I can't deadlift and Squat due to back problems any alternative?

[@markostanic8538]

im getting stronger at all compound lifts.im doing push pull legs and my back shoulders chest legs all grow like crazy but my arms are lacking.how to fix it

[@mirakekkle9476]

Train arms...?

[@rjcohen9892]

What is the best reps and sets to do when greasing the grove on chinups and pullups? As well as doing one hand chinup and pullup with a band assisting?

[@SM-ly5tf]

5x5

[@osmanacmiyun6023]

why is it that "never 4 reps"... only either 3 or 5 ? maybe this has been explained before, but i didnt find anything.. thx

[@osmanacmiyun6023]

@Khalid Suleiman Strength yeah however.. but what could be the reason ?

[@youareit2275]

Man you look real handsome here

[@jayvee4165]

Should we do isolations mixed in or just do the compound lifts? To start off?

[@animalvigilant5091]

Thanks Alex

[@josipmatkovicdrazica9019]

What do you think about 10x10 one arm pushups?

[@mayukhsen8195]

Hey Alex what are your thoughts on the One arm one leg push ups(OAOLPU) popularized by Pavel tsatsouline? My cousin met Pavel some years ago in a seminar and he said that when one can do feet elevated to waist height OAOLPU for 50 reps with good form each arm, he will have a double bodyweight bench press, since you are pressing 80 percent of your bodyweight with each arm in this particular variation of this exercise. Would you perhaps like to give us a routine to progress as optimally as possible in this particular movement? Thanks for your time to read this.

[@NourMohamed-xe8zw]

I’m almost 18 and at 19% body fat (I’m still a novice btw). I want to cut, but I am concerned that I will not be able to make progress in the gym. Should I cut and risk not building that much muscle and strength or would it be wiser to just eat at maintenance and get stronger?

[@igorveloso100]

Yo Alex. I can do weighted dips with 25kg for 3 reps and 29kg weighted chin for for 3 reps. Think I should run your novice program or should I try the 3 week NE like you recommend for people who are not total novices?

[@yunzyrade8160]

Hey Alex, I’m 18 years old, 5”9 in height and roughly 180lbs, I’ve been training for 2 nearly 3 years, fairly consistent for the first year or two but slacking in the last year due to university work, I would say my torso is fairly decent in terms of size and strength but my arms are only 15.5 inches give or take, is this small or am I just being paranoid? I feel really insecure about my arms to the point I don’t wear a t shirt

[@dariuzenn]

If I want to pull higher(around ab area) should I do weighted pull ups? Thank you, Alex !

[@AlexLeonidas]

Hey Darius I don't really understand the question. Are you saying that if you increase pullup ROM, the need for weighted pullups are less? In that case I'd agree especially if using high volume, however it's always a good idea to do weighted calisthenics. Get the best of all worlds :)

[@dariuzenn]

@@AlexLeonidas yep, i'm talking about increasing the range of motion in pull ups. I imagine if I can pull 40-50kgs added to my body, the bodyweight pull ups will be a piece of cake.