Smith Machine Truth? Full Body? 2 Sets? (Q&A)

[@johnpaulumbalin7992]

400k is right around the corner my brother!

[@AlexLeonidas]

So close!!! 100 left

[@swaws1577]

@@AlexLeonidas 400k today mon gars u got this

[@michaellupu2080]

​@@AlexLeonidas you got this! 💪

[@Adam-bw6dj]

How he hasn't got 400k already is a joke. He's in the top 3 fitness KZbinrs to ever do it.

[@michaellupu2080]

@@Adam-bw6dj no doubt! Alex, John Meadows and old Mike Israetel (back in the JTS days) are the most positively influenential people to my fitness.

[@nosorrybuy]

"I might release a new program, but don't buy it" Don't hear this often

[@NewbieGains.]

Alex’s videos are the reason I tried neck training, easily added an inch in circumference in less than a month! Alex’s non-optimal tips are the most optimal!

[@nooblifter390]

Here is my review of your full body split : 1. They are hard. You need a shit ton of work capacity to execute the workout. Let alone push it on every exercise. Sometimes not many 2 or 3 times, I would have to leave the workout in between because I didn't have the strength to execute the whole. 2. Exercise execution can be tough for people who don't have access to better gym. For me, I had to bring a bench from across the gym for box squats and had to fight with gym trainer to allow me to do so. Floor press will be hard too cause you can't just lay down on the dirty floor in gym. Weight pullups are pain too cause I had to put a db in my gym bag and had to dodge stealing allegations...then do weighted pullups. 3. Too long. Workouts are too long like too long atleast 2.5 hours if u workout in a typical commercial gym. As Alex said, I cut down my rest periods to almost 1.5 to 2 minutes. My work capacity got better but still workout time was too long. I could do sets of 5 of 100 kg box squats with 2 minutes rest. 4. Some exercises will require you to build skill and joint strength like close grip bench press. I wasn't really able to click with it. And would have a little joint inflammation next day. 5.After a time, I got stronger in lower body and I was not fully recovered from lower body for the next session.. especially hamstrings and lower back. I had to skip sessions which would be detrimental to the upper body. Although, I was nowhere near to the strength standards told by you. Now to the positives😁: 1. I made good gains in my posterior chain, I cured my sciatica and not glass back anymore. 2. I saw some good gains despite a not so good diet and some fucked up mental state. 3. I know how to loft properly and safely now...when to back off and when to push. 4. I barely get tired. I don't remember the last time I got tired physically due to outside activities. Conclusion: this is a very very excellent split if you can execute it in your gym well enough. And also, it will take you some time to really get in the groove. Choose a split for you which ia convenient and where you can push yourself well. Give some time to exercises, load them with patience if you are having issues, change the exercises even the split if you need to. Also, Alex really speaks of strength standards and full body split very highly and there is no doubt they are both excellent. But you may not get the results he expects you to have( don't worry you will still get good results).

[@thequickwit8174]

A bench is ideally too high for box squats. Pretty sure Alex would agree.

[@leonardo9259]

​​@@thequickwit8174you're missing the point

[@John-cena6483]

2.5 hours?? I ran the program with max volume and peak training time was 90 minutes tops. What were you doing between exercises, running a mile?

[@thequickwit8174]

@@leonardo9259 why what's the point?

[@Enhanced-Atrophy]

Can you expand on sciatica? My calves stretch and/or I feel pain at the back of the knee in every hip hinge, I suspect it's the sciatic nerve. How it improved for you

[@joaqu7002]

The quality of the videos has gone up a lot in the last few years, well done. Presenting the incredible gains in a better way

[@haydenpardy9328]

The progress you've made since 2019 has been crazy, long time follower and would love to see you release another program

[@n03mirage]

Man, i can't believe those delts are real! Naturally! I bet that if saiyans were real, you would be one of them. You are really something else my man...

[@FrankieD123]

Been watching you since rack pull above the knees days. So great to see how far you've come

[@maximofernandez196]

janson bloho mentioned. Thanks, Alex, the calisthenics advice is always really helpful. Some days ago I finally unlocked the dragon flag press, and I'm on my way to get that juicy front lever pull up.

[@sinister3918]

Alex has been consistently putting out informative content for years. Good for you .

[@rbarreira2]

As time goes on you become more and more eloquent, but one thing which hasn't changed is your integrity which always comes across.

[@AlexLeonidas]

Thank you very much!!!

[@neutralups]

Just wanted to say thank you brother, been watching since 2014. Never stop. Peace!

[@warrenhenning8064]

I'm glad that the stigma against smith machines has substantially dissipated. They are just a tool like any other piece of exercise equipment, nothing more, nothing less.

[@EvanZamir]

Amen

[@CAPNBACK]

Exactly

[@lightningarrow4486]

Here's a voluminous question for you, Alex (as a fitting CONGRATS ON THE 400 K!!! Happy for you, bro! ^_^)! 1. What do you think of the current low volume/high frequency trend, as advocated by Chris Beardsley and Paul Carter? As you may know, they don't agree with (current) general consensus that frequency doesn't matter when volume is equated. Instead their stance is that frequency is king and full body 3 times/week is the split that will provide the most optimal amounts of gains (some from the same "camp" even do every other day, when feasible). However, they only advocate 1-3 sets/muscle (in general) during one session, and you may.not even hit a muscle every session during the week with this kind of training. Is this actually optimal training or "science" out of touch with reality and the iron game? 2. In comparison, how much volume do you do currently and how do you allocate it during a weeks worth of training? Best wishes

[@agentperry8347]

We at the buffet right now

[@AlexLeonidas]

Yeahhhhhhh the vegan buffet

[@Hebra1]

Whatchu got over there Phil?

[@juuso4148]

​@@AlexLeonidas Hello Blaha!

[@Adam-bw6dj]

​@@Hebra1😂😂😂 it really will never be forgotten.

[@cglnarcissist5700]

@@Hebra1😂😂😂😂

[@delawn4532]

So glad you've addressed the novice program again, thank you!! For what audience would you recommend your novice program vs your naturally enhanced program? (like novice program for novices.. naturally enhanced for intermediates.. etc.)

[@AlexLeonidas]

Enjoy this MEGA Q&A and check out my Leonidas Barbell (comes with a program) bellsofsteel.com/collections/alex-leonidas/products/alex-leonidas-onyx-bar Also, do you believe Greg Plitt was natural?

[@buddylee4]

I'd like to believe he was he's super inspirational so if he isn't would be a bummer

[@h4z4rd28]

12:48 my french bro unlocked new vein (on his forehead from anger)

[@thenoxz2924]

Been running your novice program for about 7 months now, actually just got home from the gym. Yes full body is very hard, the work capacity and mental toughness you need is very high. Imagine pushing squats to 0 reps in reserve and then benching to failure and then you still need to deadlift after that. For me in the beginning it was very difficult to finish the workout but now I am used to it so now I always finish. I think the program is the best out there just for the exercise selection alone. The program has the hardest and most classic compounds which are time proven to be incredible exercises, I love all of the exercises and the idea of just using free weights (I will admit I have used machines sometimes) but the free weights are just king for me. The program really makes you push yourself with hard exercises in a long full body workout that requires a lot of mental toughness. Most beginners are not pushing themselves so the fact the program tries to make you train hard is just phenomenal.

[@kwerby3285]

I started doing a high incline smith bench to the base of my throat and it has transformed my upper chest development thank you

[@esthetics4512]

💯using that technique for months and man im a happy customer, the tit chest isn’t for me so growing my upper chest is a MUST

[@PATRICKMARCUCCI]

One of the reasons I really like standing behind the neck press. Dont need as much weight and I never feel like my lower back is a limiting factor. Even if I lean back a little bit for the last two reps or so its nowhere near as much extension compared to what would occur towards the end of a log or normal barbell standing ohp. Great video! Cool to see that you’re almost 400 K subscribers!

[@The_Legend715]

Alex Im still waiting on the "grow your stubborn back" series video, I hope you didn't forget 🤣 much love!!!

[@kudbettinkohen1935]

Based on all his content: 1. Get big weighted pull up 2. Consider some lat accessories + expander pullapart. 3. Rotate variations if your elbows are not blessed

[@michaellupu2080]

I second that! I will tell you, however, that just like Alex suggested, the chest expander is a game changer for the upper back! I never had traps or rear delts before I started using it.

[@The_Legend715]

Thank you guys! Lats aren't my problem, I need yolk, alex has been focusing on lats for the past years, but Im interested in his updated yolk philosophy.

[@michaellupu2080]

@@The_Legend715 I am looking forward to the same video, as the back is my most stubborn area, especially the upper/thoracic lats, right under the scaps. I've been doing ultra wide pulldowns/pullups and that area seems to catch up. For thickness, apart from the expander I mentioned earlier, hip hinges that challange the thoracic spine, like good mornings and RDL done without tucking the bar towards the knees have also been a game changer. And for the lats "in general", I now plan on raising my pullup and pullover volume and do more lengthen biased rows, like landmine rows grabbed at the middle of the bar, to really get that T-bar machine (which I wish my gym had) pendulum effect. Those have been killer so far! Take care!

[@The_Legend715]

@@michaellupu2080 Seems we have the opposite problem lol, my thoracic lats and teres major are by far the best parts in my back. They are very simple to train, rows with arms tight to the body, DB rows and seated CB rows with shoulder width handle. DB are my most done back exercise and it's no coincidence that my thoracic lats and teres major(muscle under scapula above lats) are so ahead I have a T taper lol. The more vertical you go the more lower lats you get I think. Thank you again and good luck.

[@rupakshk]

how many hours befor bed do you have your last meal, shake or snack and what is it? thanks Alex

[@barbellbryce]

IT HAPPENED!!!!! Congrats on 400k my man! Thanks for everything over the years 🔥👏

[@kamo7293]

getting smith machine pilled has been so good for my enjoyment in the gym. the ad over head press and quad focused smith squat are the ones I'm doing currently. Will add more exercises later

[@yassinebouazami3286]

Heyy Alex we really need to know more about what you do with dieting & nutrition. Thank youu!

[@danteghazizadeh1656]

Some guys don’t even watch me on KZbin and are running it” yep, I got three of my friends(and my mom) on your program when they first started lifting. They’re all making great progress.

[@Wolfuskaktus]

Can you elaborate a bit about your diet? You mentioned that you eat plant based and I am curious what kind of foods/meals you eat to hit your daily protein requirements

[@FriedZime]

I would guess a lot of soy. It's very high protein and low calorie (and healthy). It's like 8-10 grams of protein per 100 calories.

[@18_wheeler]

Great to see you are back from YT break, 21:00 many lifter are confuse with bulk and cut stuff that include me, glad you are making these video to clear the muddy water.

[@Jago-1527]

Nah, I come back to this channel and you reach 400k. Congratulations. Got a load of gains from this channel.

[@12mrajay]

Throughout your entire training career, have you trained a muscle or a muscle group again within 48 hours or always taken at least a 72 hour rest, no matter which split you trained, whether full body or lower body upper body. Always 72 hours between sessions, regardless beginner, intermediate or advanced, regardless calisthenis bodyweight training or barbell training, always 72 hours? Thoughts on full body monday wednesday Friday or just two times per week? When you did full body back then, on which days you trained?

[@tommyAndechs]

@alexleonidas how much rest between calisthenics workouts?

[@luisbauer78]

I think he did his mini-workouts/GPP within 24h after workout, but I think he spreads his normal sessions 72h

[@naughtiousmaximus7853]

I will give you the most honest and realistic answer. It doesnt matter. Go when you feel energized and ready. Just have at least 1 day of rest between sessions.

[@willyishere]

Accorsing to alex back in the day, you need to manage volume and intensity better on mwf (or 4x per week) vs monday thursday. Definitely possible but it's just more simple and foolproof to program 2x per week vs more.

[@peterers3]

R.I.P Greg Plitt. Legend.

[@ulisesantonio5905]

Starting my bench press specialization this fall and I will be rewatching all the old bench videos. Those videos from 3 or 4 years ago went in 1 ear and out the other at the time, but now that I’m older and stronger I’ll be able to actually benefit from those videos

[@Aanginthesky]

Greg was an absolute legend! Watched him a lot when I started working out in 2012-2013

[@alexanderbertisch1006]

holy fuck the cut is insane

[@balintkereszturi538]

Finally my cravings have been satisfied, the more Q&A the better!

[@juniorslice9618]

god bless you for answering questions so detailed and in depth!

[@barbellbryce]

Can you make a "My Best Conjugate Training Modifications 2.0" video?? 🔥

[@thedudeguy123]

i recon 400k before this video has been out for 60 minuttes! so close Alex, you deserve it!

[@harishkrishnan4099]

Been watching your channel for a while and I just realized I haven’t subscribed yet. Cheers to 400k around the corner 🎉!

[@emanuelegaddi3545]

We now at exactly 400K. Congrats brother!

[@thememesarealive9813]

Alex your novice program got me to a 240 bench and got my triceps so big my grandma called me freakish! Appreciate you!

[@itaikaufman2986]

What you said about full body is interesting, I would consider myself an intermediate and I usually lift 3 times per week using a full body routine, lately due to some constraints I worked out this month only half the time I usually do, sometimes only 2 times per week and sometimes even once, but somehow not only I didn't regressed I actually got stronger at some exercises, but I need to mention that I am building up my strength after a long layoff, at the moment I'm almost at my peak.

[@zoltanzukaly7231]

I never really understood why so many people were sure that Plitt was using. To me, he always looked more on the natty side. He was never, for a moment, huge and shredded at the same time, never even had big shoulders or legs. He always looked more like a fitness model than a bodybuilder.

[@user-dn4lg1dv5v]

As a wrestler, I can safely say the bridge is a great neck builder. But you don't start with it. You build up to it. Wrestlers have been talking about the importance of neck strength way before it was popular.

[@hunterb4241]

What are your thoughts on K Boges style of training with daily Calisthenics? Do you think it is a wise choice for someone with very limited time in pursuit of a lean aesthetic physique?

[@ramo3569]

Great questions Great answers 😁

[@runix2189]

I ran your novice program several years back, I ran normal 3x5 and 5x5 programs at the time and tried yours as well. My strength on all of my lifts went down.

[@reconstructionwouldhavesav9472]

Stop chasing numbers

[@RowanWalker-j3n]

Congrats on 400k bro!

[@AlexLeonidas]

Thank you brother!

[@notmytempo464]

Alex what do you think about weighted ring dips as a main pressing movement? The depth achieveable is huge, the alignment is natural, you can get more out of less weight and the stability aspect is superior for hypertrophy. Why not prioritise weighted ring dips over straight bar weighted dips?

[@nickmcstuffins1836]

Can you make a video about your plant based diet and how you modify it for bulking vs cutting

[@Vmanhunt]

Hey Alex, I wanted to know how you would recommend to handle nutrition for beginners. Also a small reminder that you wanted to make a vid about the whole nutrition side. Love your channel, and congratulations for the 400k subs

[@BenWinney]

Congrats on 400k subs Alex!

[@thememesarealive9813]

Congratulations on 400k!

[@MidsBeHittin]

Awesome video as always Alex! Have you ever thought about dropping a calisthenics program? I’m pretty sure a lot of people would want to run one and become a bodyweight beast

[@shararm]

Holy shit my question got answered ❤❤❤ thanks king

[@tommyb4960]

I would like to hear about your experience with the uprightrow and what you think about it. And congrats with the 400k 🎉 keep up the awesome work Alex👊

[@Not-Lunar]

Are we getting a special video for the big 400k?

[@AlexLeonidas]

Probably a livestream, I would do another special but it would be delayed by a month (stay tuned, been busy with something). I think 500k would feature a big special.

[@ObeastSnorlax]

Would love to see a new novice program with your new view on training principles. Like neck/yoke stuff, the fewer sets more exercises (or does this only apply to intermediates?)

[@VasardoPT]

Congratulations on 400k my guy

[@mostmandrake1608]

Can you make a video on how to strengthen your entire spine? I want that greek pillar. I'm having issues with my mid back, experiencing pain and spasms sometimes the rest of my spine is strong

[@AS-Stardust]

The smith machine is underrated. It's not good for everything but it does certain things very well

[@Rory96inthahouse]

What about for increasing bench max?

[@Yeahhoee]

for increasing max bench why won't you just bench? The smith machine is a very good tool for hypertrophy, i love to incline bench on it as you can savely go near failure

[@zweihander7309]

Im a noobie and have been making fantastic chest gains with smith machine incline press, being able to push to failure on a bench in the gym on my own is a big bonus.

[@jl3114]

That's why I like the bench press machine, but it focuses even more on the chest and provides a better stretch then the barbell. Found them online for 170 dollars which is cheaper than a standard olympic barbell, and it COMES with an adjustable bench. I really should have bought one of those first

[@jhitjit]

You should release a program for intermediate to advanced lifters seeking to transition to bodyweight

[@spooooky2008]

400k so close boss

[@freehatespeech6804]

What do you think about doing just one huge dropset to and beyond failure per exercise per session? For example, starting with your 1 rep max on bench press, then dropsetting multiple times. You could choose how far down to dropset to manage stimulus to fatigue. Or, for calisthenics, front lever rows, advanced tuck front lever rows, tucked front lever pulls, one armed inverted rows, then inverted rows, all in one continuous set. Maybe it's too fatiguing for compounds, but good for isolations? If volume is too low as a result, frequency can be increased until you reach your recovery limit, at which point the maximum frequency has been found and can be dialled back.

[@kwerby3285]

You can but…why?

[@rinkuhero]

i'd still be excited about reading a new novice program by you even though i'm not a novice, because i'd then potentially have a new program to recommend to novices. right now i recommend either the hybrid calisthenics program (if they have no equipment) or the greyskull LP program, phrak's version (if they have access to a gym). i could also recommend your novice program but there are parts of it that are dated, such as the part where you say you'd rather have them not squat at all than squat in a smith machine.

[@RDbodybuildingreardelt]

Never heard of Greg Plitt but that stuff at 28:01 was inspiring!

[@AlexLeonidas]

That's just a small taste, my friend! If you dig into his content, you'll be amazed at the passionate speeches. Greg Plitt's videos can change your life's perspective.

[@RDbodybuildingreardelt]

​@@AlexLeonidasmight need to check out his videos then, since he is also an inspiration to you too

[@notso-bear]

yo alex, i thought i just had trash squat leverages, but after backing up on my deadlift i concentrated for a month spamming quad dominant leg presses and back extensions. When I try free squatting again (and using slight heel elevation platt of about 10-15°) I felt good af and was moving even more weight than ever while hitting good depth. I looked at older videos and saw that my hinging pattern and squat pattern withouth elevations was practically the same. All those months deadlifting severed my squat 'cause i was doing them at the same time, I'm planning to rotate them and using more "easier" movements to isolate my quads and low back that seemed to be weak points in both deadlift and squat. Your tips and videos had helped with that mentality and i'm horsecoking those weights on squat and bench press rn, will try focusing on my deadlift when i've achieved a good mastering of quad dominant squat for zero or minimum interferance (thinking on barbell rowing + back extensions to not leave my posterior chain alone); Tldr: Thanks for all the great information and no bs, i'm loving the gym and horsecocking new weights/rep pr's every week with good technique.

[@MarianoGrande1]

I had the suicide grip fail a couple of weeks ago😂 But that's on me, not the grip. Anyway, congrats on 400k! I've been here since the neck training days and I didn't regret it once.

[@penumbrium]

for the calisthenics bro i think hitting a widowmaker squat set 1-2x weekly followed by a few sets of RDLs or GM is pretty good. low volume but a potent stimulus on both moves. if your legs get to heavy, dial it down to 1x a week. i think thatll just keep you from being a glassback and the widowmaker has a really unique conditioning effect.

[@ralfconf]

Alex, I have recently included pistol squats in my program(which is hypertrophy focused) and I know most people would things its a bad idea because of stability and it being "technical", thus making it not optimal. My workaround was adding some stability help(can be done in various ways) at first and then just getting good at it and let me tell you my quads get an incredible stimulus, even more than with regular squats or leg presses. You can go really ass to grass and get the same stimulus as other popular exercises(or more) with a lot less load and less fatigue(especially less lower back fatigue when compared to traditional squats and less axial loading). This of course does not negate the fact that the movement is hard, even with a lot of intermediate to advanced lifters taking some time to get past bodyweight, but that's just more fun and challenging if you ask me. Additionally, if you load it with a dumbell on one hand(been experimenting with the best way of loading it), you can go past failure with assisted reps using the other hand, which is not possible on most squats. So I want to get you opinion on the following take I have: once you learn the movement(or use some kind of assistance for stability)and find the right technique, single leg squats(because there are other variants apart for pistol) are a really good addition to your quad exercises for a hypertrophy focused leg workout.

[@nihalbhamrah4726]

I didn’t read all the yapping just do Bulgarian split squats its basically a pistol squat but you get strech in the behind leg and better progressive overload and better stability and the real benefits of unilateral excercises

[@ralfconf]

@nihalbhamrah4726 Bulgarians are great but I think pistols have more potential for quad isolation and also maybe you want more variety. Also if you don't have any equipment you can still do them and not have to do a lot of reps.

[@Marklesfield]

400k bravo brother

[@jakezaragoza6091]

Love both of these exercises Incline smith and smith JM press

[@juliexdonk]

For a basic home gym - what are your top equipment selections as “must haves”? I already have a squat rack with plates and dumbbells. Thank you!

[@alanfarquharhill]

Key thing about Smith Machine is it will often have safetys even when the benches at the gym does not. Even if you somehow can't turn the bar it's often safer. That being said, it's easy for younguns to think they're Peter Pan, but I think overuse on the Smith can happen pretty quick. A good idea to rotate movements pretty regularly, & not overly rely on it imho - especially for older lifters.

[@simcard027]

i’m getting the hang of using my smith machine for hack squats and it’s great

[@kingmacklin27]

Hey Alex, I wanted to start by thanking you for your content over the years. It’s played a big role in my self coaching journey. With that said, I train on an asynchronous split. I do a push legs pull, a 6 day training routine over the course of 4 days (Mon,Wed, Fri, and Sat) This has allowed me to train with lots of variety with the 4 days I have limited to me. Following this type of schedule, how would you approach building my bench press as a long arm lifter?

[@psbjr]

I'm wondering if you have any thoughts on programming heavy weighted hanging scapular retractions as a kind of high pull shrug. Thanks for all the videos.

[@KurokamiNajimi]

I can definitely see the value of a smith machine but tbh I think we need more evidence for the idea that extra stability would lead to better hypertrophy Even in exercise science it’s not reflected so far when comparing free weight bench to smith to converging machines to dumbbell pressing they all get very similar gains which is pretty interesting considering most people tend to train closer to failure when using machines or dumbbells than barbells That’s why people ranking exercise so heavily off of stability doesn’t make much sense to me especially the smith vs free weighted bench specifically they’re really the same exercise but one gets called B tier and the other S tier

[@lashedandscorned]

25:04 deadlifts to RPE 11 are so fun tho

[@brianbachmeier34]

We're all gonna make it brahs 💪

[@AlexLeonidas]

Hell yeahhhhhhhhhh

[@catstar23]

Yeah buddy

[@patrickpatrick9132]

My gym is small. 90% of the time the benches and barbells are all being used. The two smith machines are almost always not being used. So I use it a lot.

[@KozmicHand]

Congrats to 400K My question is should I maximize my protein intake when going on a calorie deficit?

[@peterers3]

Would you ever try working out with guys from the military, testing each others strenght and endurance?

[@proswagerdude8215]

Hey Alex, I've watched your videos on reverse hyperextensions and my gym doesn't have one so I've been doing regular hyperextensions with a barbell on my back. Would these net the same benefits as Reverse hypers?

[@dolphin007x]

Yo Alex! What's your opinion on Bulgarian split squats as a replacement for back squats? Or just as a plateau buster? P.S : Your physique and video quality keep getting better and better! THOSE DELTS ARE INSANE!!!!

[@Jack-tq3hu]

Hey Alex, long time subscriber here love your content. I've been training conjugate style and struggle to progress both squat and deadlift simultaneously, usually feels like I have to prioritize one over the other. How would you structure this on a 4 day upper lower split 2x max effort 2x volume to get stronger at both? Thanks

[@lewisstrongofficial]

Will the smith attachment from BOS be compatible with their commercial power rack 5.1? I’d get the hydra rack but I have a small basement.

[@sushiikcze2585]

Hey Alex, I love your videos and I've been binge watching them lately and got really interested in the Naturally Enhanced philosophy. My question is: should I first get on your novice program or should I get straight into NE? I've been training for 2 years and at 169cm, 60kg my lifts are: bench 60x3, 130kg trap-bar deadlift, 80kg squat thanks for all the info your giving out and wish you the best

[@DINOWORKER119]

I know this might be off topic but everytime I hear someone talk about the smith machine I right away think about the rios twins 💀😂😂😂

[@Enhanced-Atrophy]

AThlEtiCism fUnCtiOnAl

[@papaspaulding]

When I first started lifting I used to dumbbell chest flyes from the floor whilst in a wrestler bridge, built both a good chest and neck doing so at that time. I only did it as I knew absolutely nothing and my first dumbbells I bought to start training with came with an olf fashioned pull out sheet of exercises so i just did 3 sets to failure of every exercise on that sheet working my full body every other day, and that was one of the exercises ive not seen anywhere else since

[@ferdinandfocus489]

Which of static stretching and large rom lifts e.g. Lu raises, db pullovers, reverse nordics... would you consider better for injury prevention and mobility?

[@preslito2703]

Hey Alex, really love your videos and this made me go back in the gym last November. I've since made incredible progress, but I see that my triceps are as big as the biceps, and so I am trying my best to improve them. I've tried the JM press, but I feel some pain, probably caused by the nerves inside the elbow. Is there a way to fix it?

[@chrism9026]

Yo Alex congrats on the 400K it was well deserved and earned🥂 I'm starting to realize, and I'm sure you have as well, that bodybuilding is starting to prefer the x taper physique but imo the v taper with athletic and muscular but slim legs is much more aesthetic. This goal in mind do you think its a good idea to limit your leg training to say 1x a week? Or maybe do you have standards of strength for the hinge and squat where then its a good time to limit leg frequency? Would love to hear your thoughts on this

[@jonasz.5252]

0:14 best natty shoulders

[@idan654321]

If you had to design a one arm pullup specialization for someone who weighs 85 kg and can do a weighted pullup with 55 kg for 1 rep (no oap so far), what exercises would be the bread and butter and how fast do you think one can get there? Great vids and my favorite qna so far.

[@Hebra1]

Happy 400k! We at the buffet right now Do you know (or does anyone else know) how to fix posterior pelvic tilt? fucking annoying to sit down while studying or eating and have SI joint pain

[@GillRapz]

This! I have the same question

[@Hebra1]

​@@GillRapz I found a comment in an NH video that seems effective, only been trying it for a while just today so maybe it doesn't work, but basically just squat down onto whatever you're sitting in rather than just sitting down (this also feels great for my knees and gets the blood flowing which feels really nice) also I notice that I often sit ''banana mode'' sometimes, like my feet are way off the ground on my couches for example when sat all the way back, + the flat curve and the head rest forces me to look down and develop a sorta kyphotic back im also trying rn with putting a pillow under my back when lying down (so i'm in bed typing this with one pillow under the lower back and another below my head

[@Sonic_1000]

I love my Smith as a tool in my home gym.

[@BenjaminLifts]

Hi Alex, love the videos and the naturally enhanced program! I workout in a shed with a low ceiling and can't do standing presses. Am I missing out by only doing seated overhead and seated behind the neck press? What do you recommend for tracking workouts, I find most apps don't have a good way of tracking training with bands/chains?