Strength Plateaus, Progression, Muscle Pain (Q&A)

[@AlexLeonidas]

Loved answering your questions! Post more down below 0:18 What should I do if I want to bulk but can't eat 3000 calories of really healthy food? 2:16 Hey Alex! Thoughts on 3 Times Upper body workout and 2 lower body per week ? I have naturally very big legs btw Thanks 3:17 How to combine boxing and strength training? 4:35 Chest plateau on your novice program, everything else going up 5:35 Hey Alex, if my max pullups is 11 and i can't do 10 sets of 10, would you recommend me to do 10 sets of 5? 6:13 Hey dude, love the videos! I have been weight training for about five years. I do all of my training in my bedroom and right as I wake up I do one set of 30 to technical failure on the squat. I feel like it helps me wake up. I wanna do something in the morning but I feel my squat is suffering from it. Any advice??? 7:03 Have you ever used the reverse hyper for hamstring curls instead of hanging leg curls? 8:16 What do you think of using Hammer Strength machine exercises and focus on progressive overload is my focus is bodybuilding? Some of those exercises feel so much natural to me than the regular bb/db variations 9:42 Do you still use the slingshot? I got hurt from bench and was wondering what you think 11:05 Hey Alex. I am like you stronger with a suicide grip on presses, and my shoulder recovery feel way better. It is safe on ohp, but is it to risky using it on bench press? How can i minimize the risk? 12:38 I’m 3 months into lifting. my forearm are lacking due to straps usage (i think). should i remove straps ? but i cant seem to do pull workouts (pulldowns, rows) effectively if i remove straps. Advice ? 13:45 Lower back pain during power shrugs but not heavy rack pulls? 14:56 I am 44, and novice. Done 14 weeks already in a good program. The only lift that i have never been able to advance is the bench press due to shoulder and upper arm pain . I have been experimenting with super high reps and light weight and it seems to have made me get gains . I have been increasing the reps each week but not the weight . Any suggestions? 16:29 Hey Alex, I have a question. Is it really safe to do behind the neck presses, even if you have the mobility to do so? 17:16 What do you think of multiple sets of heavy singles/doubles(maybe 85-95%) with short rest intervals, something along the line of 15-30 x 1, or 10-15 x 2. Basically, high sets, low reps, low rest, but with higher percentages, as opposed to the more traditional lower ones. Keep up the great work in changing peoples' lives Man-you certainly changed mine and I'm so honored and grateful to have discovered you and your channel! 18:39 Hey Alex! I saw your push/pull supersets video. For a detrained strength athlete wanting to return to a beginner 3 times at week routine again after some months of cardio, do you think the push/pull supersets would work efficiently?

[@rafficampbell2726]

Hey Alex what do you think of alternating between 4x4 and 4x8 on ohp and bench, one heavy, one light session per week as an intermediate. Can progression be made using this while not a beginner?

[@UKpowerlifting1]

Building on the multiple singes or doubles question, how about lowering rest as a form of progression? Say 10 sets of 1 at 85% on deadlifts, 3 mins rest between each. Next week, 2 mins 50, then 2 mins 40 etc until you're basically doing a set of 10 at 85%? Only works ofc on things easy to set up like DL or OHP

[@nunoferraz1897]

Hi alex how can i make my workouts shorter (upper body workouts) i have rings and lat pull down machine i cant do dips ob rings because of chest pain any advice?

[@yinonsiboni]

Why do I feel compression in my lower back when leg pressing (100% good form even braced core and even when I don't start the reps (when re-racking))?

[@apollo9486]

Yo Alex, how to build big traps with calisthenics?

[@Scientificletter]

Alex would you ever consider doing a podcast I would love listening to a podcast while I commute

[@lewis4763]

I second this for sure

[@respectedmastermind]

YES I WOULD LOVE ALEX'S PODCAST

[@Scientificletter]

respected mastermind I’ve commented this on his last few videos idk if he’s seen it but a podcast would be sick

[@trevordollinger6569]

@@Scientificletter I just hope he doesnt have Phil on lol the guy cant even remember his own thoughts.

[@Scientificletter]

trevor dollinger HAHAHAH

[@TheRealGuywithoutaMustache]

5:17 You really just said “more cushion for the pushin” Lol

[@mattc4266]

Just Some Guy without a Mustache bitch you everywhere

[@joespowerlifting1631]

I see you ever where

[@llqauuutxcoridusm]

Thanks for your work Alex!

[@AlexLeonidas]

My pleasure!

[@orgeljonny4369]

An easy option for bulking is an oat-protein shake... just shred 150g of oats and add 50g whey, 100g mixed berries, 1 banana, some honey and 500ml milk... you have "healthy weigth gainer"-shake! 1200kcal

[@FrederikakaTJ]

100g of berries sounds like a whole lot of sugar.

[@orgeljonny4369]

@@FrederikakaTJ check the calories of berries 😉

[@JeffMcJefferson]

@@FrederikakaTJ Only 5-10g sugar in 100g berries. There's a lot more sugar in the banana, milk, and honey.

[@shadowalker8068]

That's how i do calories liquid cause you can't eat sometimes 3000-3500. Shadow boxing after every workout too. Gud stuff bro🔥🤜

[@tim..t175]

Thanks for the answer. Will work on it .

[@ayushmanngautamjr]

Migan from Team3DAlpha is back on KZbin, Alex. Would love to see him on your channel. A podcast or just a Q&A with him would be awesome.

[@erickgarridoguzman624]

Hey Alex, I got a question: How do you manage fatigue when programming ohp and weighted dips? Do you find yourself trading off strength in weighted dips for strength in ohp? Do you train them in a specific order?

[@WallsClips]

Are you still planning on making different content such as the beard trim tutorial and recipe videos?

[@AlexLeonidas]

Yes

[@pierofasulli1076]

Thanks brother. I will definitely go through the push/pull supersets from day one. Training more quickly, more intensely. Let's crush it

[@babycrow3187]

Hey Alex.As athletes,we often fall victims of overreaching/overtraining and have a period of fatigued state.What I haven't seen questioned/answered though,is what specific part is overworked(CNS,muscles,tendons etc) and how to figure out which one needs more attention.Would be happy to hear your thoughts on this.Thanks for the great content.

[@alexwilliams5587]

Great video man! I could see you enjoyed making it. Keep up the good work

[@zackstrigin]

I’ve been basing the timeline of these videos by your facial hair xD 💯 dig these videos bro, just bought some equipment to train neck, weighted dips, and got isolated forearm movements. Thanks to you!

[@mattehansen646]

Please read the Qs so we can here them so we now the Qs u r answering! Love your stuff bro

[@Neeeekkkk]

Hey alpha Im running your novice program and seeing great gains. I weight 154 in the morning and bench 225x5. My squat is at 260 3x5, conventional dead 275 1x5 (no trap bar in my gym). I feel like my squat and dead are way behind my bench according to the rough estimate numbers provided to be considered intermediate. when do I start incorporating a belt into my squats and dead’s because back fatigue seems to be an issue during 2nd and 3rd set. Thanks brotha

[@AlexLeonidas]

You can start now I'd say

[@miltonmartinez6698]

During pull ups I pull more toward my left than my right side how would I fix this issue Alex ? Great content as always !

[@00pedroboss00]

Check if your grip is uneven

[@miltonmartinez6698]

I think I’m able to engage my scapula more on left than my right that’s why I pull more towards my left I was thinking maybe I should do single arm scap pulls or lat pulls maybe it’s a mind muscle thing idk

[@GoGoober]

Athlean X did a video on Lat Pulldowns unilaterally. Simple imbalance, scapula on right side is probably weak

[@GoGoober]

@@miltonmartinez6698 more scap pullups in general. Supinated band pullaparts as well

[@DrTopLiftDPT]

Chief N Buddha - your ideas are good

[@sdamdnas2065]

Last spring/summer you talked about doing High volume bodyweight pullup variations witj different grip width. I followed that with great gains. My question to you is , can this be done for shoulders with pike pushups/hspu for bigger shoulders, while still making strength gains on your vertical presses

[@respectedmastermind]

I ditched barbell rows completely, yates, suspended, pendlay, tbar, all of them. I finished stronglifts with a pretty good pendlay, but man it was not strict. Its impossibile to overload and keep good form. Suspended kills my lower back and since i squat and deadlift its a nono, no matter how i do them, i tried lowering weights and still nothing. I found the damn magic combo: cable rows and strictish dumbell rows, neutral stance like Alberto Nunez explained in his video. I feel the back like crazy, they dont kill my lower back and its good horizontal pulling volume...

[@AlexLeonidas]

Awesome to hear that

[@Youngpapixx]

For big forearms( flexor) , farmers walks( with fat gripz) or wrist curls

[@MiguelAngel-wr3th]

Have you been focusing on arm wrestling training and if not do you plan to in the future

[@ianarnott2970]

I’m more on the lean side but my lower torso (abdominal area) is not tight (looks like I’m fat when I’m sitting down) even though I have good core strength, how would you go by fixing this issue? New to your channel and I’m loving it

[@sheadoherty7434]

Drop more fat?

[@sdamdnas2065]

Last spring/summer you talked about doing High volume bodyweight pullup variations witj different grip width. I followed that with great gains. My question to is, can this be done for shoulders with pike pushups/hspu for bigger shoulders, while still making strength gains on your vertical presses?

[@atrumluminarium]

For the weak forearm guy who used straps too much: do Farmer Walks. After each session do at least 1 lap around the gym and progressively increase weight. Also when you go shopping, hold the bags with the hand that has the weakest grip of the two to bring it up to speed with the other one

[@00pedroboss00]

Hey Alex, please do a video responding to Team3dAlpha, he says stronger does not mean bigger. He also says neural adaptations come after hypertrophy.

[@pushthroughthewall3396]

Been adding a rep or 2 every training session to my rows, bench, squats, and deadlifts. Just change up the sets and reps so a total of 1 or 2 reps is added. Once I'm doing a total of 20-25 reps with said weight, I cut back the reps to 4 or 5 total reps and up the weight some. Obviously I also include the proper accessory movements for my rear delts, and rotator cuffs, and every now and then I'll do a 1, 2, or 3 rep max just for shits and giggles, but yeah. Linear progression has never been more fun lol

[@sdamdnas2065]

For bigger shoulder how what do you think of something like this? intensity Day: OHP 3x3, another Press 3x5 and a ton of face pulls. Volume Day: OHP 5x5. Z-Press 8x8 vince gironda style and 2-3 sets on one arm seated DB Press for 15-25 reps. I will ofcourse still be training the rest of the body. Hope you have the time to respond to this, since i am a Big fan and have ben following you for almost 2 years(i have only been lifting for 3 years)

[@starkul1]

Hey Alex I have terrible leg genetics I have squatted for 2 years and I cant get past 80kg I have talked to many powerlifters and they said my form is good what should I do? I tried your novice program and either I skip the third day since I am a student and I go home for 3 day per week or I improve on everything else but the squat or deadlift. Great content love the volume push up and pull up benefits and have a good day

[@tswizzzzzzz3784]

Yo Alex do you think adding ankle weights during endurance running will help my mile time? My best is 7:20 but I really wanna take it to 6 minutes and even less one day.

[@naviaujla8472]

Hey Alex I got a question: I am able to do 4-6 handstand pushups without a wall, do you think I can use the concept of progressive overload on this? Also should I continue doing these since I've learned the skill or would you say OHP is a better shoulder movement? Thank you so much bro! I love your channel!

[@ChiguireBelgrano]

Hey Alex! Love you Q&A's! I had a question ask this time: How would you approach training with the Naturally Enhanced program + BJJ classes? For reference -- I'm currently doing BJJ 3 times a week

[@frankv1231]

Hey alpha love the qnas lots of great info I’m primarily calisthenics athlete muscle up front lever hspu planche and such lately have been having serious medial elbow pain when performing weighted chin as well as hspu how can I fix this without stopping training

[@classymusic7964]

could you go quickly over on a proper pullup form, and scapular retraction/elbow/shoulder position? also should a chinup follow the same rules? i watched all pullup vids from past but not 100% sure if my form was perfectly clear all along

[@sdamdnas2065]

Hey Alex what are youre thoughts on fullbody 5 times a week for intermediates like the stripped Down hypertrophy program from t-nation? PS Thank you for all the knowlegde you have shared with all us subs

[@MiguelAngel-wr3th]

What’s your opinion on behind the neck press? Eric recently did a 325lbs behind neck press and in Scott’s newest instagarbage video he says he believes it’s a good exercise if you have good posture and stuff and might do a daily behind neck press challenge to prove it’s not dangerous

[@txny5015]

Hey alpha quick question which bands do you use and how much resistance would you reccomend getting them at ?

[@animejunkie7791]

How does the deadlift get better in your free novice program if you only do 2x5 sets trap bar or 1x5 conventional in the part B workout?

[@andrejs1828]

It just does lol

[@JeffMcJefferson]

You don't need a lotta volume, the weight is there. Your deadlift will increase thanks to the squatting and back work anyway

[@jamesp7935]

Is it detrimental to train arms more than twice a week if I don’t experience sawness afyer training

[@MrShroomed]

No.

[@mattc4266]

Yea as long as you hit leg day twice a week .

[@cammackk]

Hey Alex thinking of starting rugby, what areas do you think would be a good idea to build up for this kind of contact sport?

[@calebevans7408]

I think b roll with similar subject matter to the questions being asked would be cool for these videos

[@marianc7333]

Hey Alex, can push up daly to increase you bench prees?

[@jm6922]

Hey Alex, I tend to get a bit of lateral knee pain the day after squats. I know it has to do with an imbalance in leg strength, I can feel the weight shift at the bottom portion of a squat. My question is, do you think I could build a decent set of legs using Bulgarian split squats as my primary exercise while fixing the imbalance?

[@eyesonu4693]

I started weight training two years ago(actually lifting for one year).i have the last 1.5 months training presses only with dumbbells (which felt more natural for my body,im 1.87m).results 50 kg for reps to 70 for 3-6 reps.can i continue to ignore the regular bench and still have strength gains on it?love the content btw,keep it up!

[@Hope-Solos-Darkstar]

Have you ever used banded reverse rows for proper set on bench or just to superset semis like legit muscle builder.

[@andrewsmith4810]

Hey Alex, I'm joining the army next year and was looking for ways to strengthen my knees and joints before i start. Most people get injured from carrying heavy weights over time damaging their knees and back so i was looking for ways to reduce this risk.

[@fuego741]

hey alex im trying out this new powerlifting split no one is really talking about wanted to get ur opinion on it. its a full body push pull split. i do one day for full body push max effort i max out on a squat variation then bench variation and do accessories for each movement right after. then max effort for push full body max out on deadlifts and do a full back and bicep workout after the accessories. the volume days you get the idea. i just started on this so i would like to know ur take on it and see if i would make good strength and size gains from this approach. im 17 and an intermediate lifter.

[@reidpeterson16]

Thoughts on “all in one” concurrent training? Meaning intensity and volume in one workout , but for different muscles. So on a 4 days upper/lower. One upper day you would do chest/shoulder intensity, back volume and some accessory’s in the 12-15 range, and the other day...back intensity, chest/shoulder volume and some more accessory’s in 12-15 range? Best of both worlds or not optimal?

[@makeevvd1]

Have you ever read Jamie Lewis from Chaos and Pain (now Plague of Strength)?

[@ANKIT258456]

You said in one of your video that pushup pullups with a lot of volume is amazing for size and strength gains. But what if I'm a heavy dude and my elbows kinda hurt if I push myself too much? Considering, calisthenics is the only thing I like to do.

[@akroutines1606]

Alex where can we ask you the questions for the q and a's you make?

[@adembuyukagacc8543]

Hi Alex, Im doing your novice program.But im weak for weighted pull ups.I can do it only with heavy band (no weight) for 8 reps or so .Also my sholders are small and kinda weak.But my chest and arms are fine.Should I stop working on my chest for a while and focus to grow my back, and how to do?.Thank you so much for great videos.

[@vanessavarela8420]

Good video Alex

[@nikolasprince1604]

Any podcasts or online publications that you would recommend for fitness education.

[@EHughes91]

Yo Alex...I always wanted to just do 1000 dips and pull ups a week...but do you think I could lose some strength when I do return to the weights in a couple weeks?

[@razorgodzz7898]

Going for weighted ring dips and pull ups instead of conventional

[@haniamunawer6069]

Hey Alex. I have started your novice program from today. In your details, the goals that you have set to reach the intermediate level, is it for men only? As a woman what should be my goals in the major lifts?

[@apexking6794]

why don't you make more of these videos instead of once a month? they are very enjoyable and informative to watch.

[@alrichhills1815]

Your thoughts on German Volume training?

[@micaelrino]

What is your opiniom on rich piana 8 hour workout? Will you ever try it?

[@kenjisan9021]

Hey Alex! How do you program your prolonged fasts and training routine? Do you do your intensity and volume days normally while fasting? Thanks!

[@سوريقوميإجتماعي-و3ث]

HEY ALEX , i've reached the intermediate state in deadlift and squat but since my shoulder are not aligned my bench is weak as hell (175) what do you advise me to do.

[@milonyman1965]

I have done your novice program almost 3 months. Every lift goes up except pause ohp. I go 40kg 5x5 to 45 5x5 It's been the same about 2 months.( my bench have go 70kg to 85kg). Any advice??? I'm 44 years old, 183cm, 80kg, I have long arms!

[@yinonsiboni]

Why do I feel compression in my lower back when leg pressing (100% good form even braced core and even when I don't start the reps (when re-racking))?

[@mattc4266]

Yinon Siboni if you go to low on leg press your pelvis will tilt posteriorly which can put strain on the lower back . Honestly bro I’d just use squats instead .

[@Handeee805]

@@mattc4266 fax

[@muscleandmath2910]

@@mattc4266 he said it's even at the top which is strange. He's also asked this before I think.

[@RuthlessYousef]

I got a question about your novice program, I respect your knowledge but I'd like to know why you you haven't implemented lateral raises in it.

[@darvinolaes4454]

Hey Alex, what do you think about cab backloading?

[@amierduque9671]

Hello Alex what do you think about the NSuns / 5/3/1 program For beginner powerlifters? Pros / cons or any alternative? Thanks a lot !

[@Edwardtravels1]

What sets/reps do you recommend for close grip bench for strength+size

[@MrVincentTremblay]

Bonjour de l'Acadie (Nouveau-Brunswick) Alex! I am in full exam mode for law school and well the law student lifestyle doesn't leave me much time for training (it shouldn't anyway if you are doing it right!) So I started doing max effort 3 times a week, right now I max out 3 times a week on trap bar and OHP. and I do chins, pushups and lunges for hundreds of reps every day before bed. any thoughts on that? I'm a fairly advanced lifter, been lifting for 5 years and my numbers are decent.

[@animalvigilant5091]

Hey Alex. Just started running your novice program 2 months ago. 6 years of lifting and hardly gaining any weight I realize I’m a novice still. I have a job that requires me to throw heavy hay bales on a daily basis. 500-1500 bales a day. Moving and throwing most bales above my head. I’m 5’5 and 128 pounds. I’m worried that I’m over training with the amount of cardio I do for my job. I’m having to constantly increase my calories. Now eating 3800 calories a day ( plant base ) Very clean diet with almost no oil and a lot of variety. Any advice ? Like I said I’m worried that I’m working to hard since I am working out at work and in the gym.

[@agnishray5702]

Hey Alex how do you get consistent with the workouts , I can get like a month with three full body workouts every week and the next month I have to drag myself and miss a lot of workouts also what's the best routine without weights to increase pull ups

[@DavidParyan-o2r]

I mean come on man if you're dragging yourself there, why are you even going at all? If you really don't like it you shouldn't do it just so you can say you went. Don't do something you don't like man it's that easy nobody is forcing you except yourself if you think somebody will judge you if you are not muscular not more I can say I know you didn't ask for my opinion but maybe you can understand what I'm trying to say

[@mattc4266]

Do more pull ups

[@Handeee805]

Stop doing workouts you hate dude. Do what you like and consistency will come. What helped me is trying to get stronger. I began to look forward to every session since I was able to lift more weight

[@dswil5062]

What I like to do for pull ups is do them 3-4 times a week and I write down in my notes I do 4 sets of pull ups 4 sets of chin ups and every set I write how many reps I did. And the next time you do your pull ups look at what you did the day before and match it or try to add one rep or 2 and before you know it you will be doing 20 pull ups in a row

[@krisztian_1713]

Hey Alex I'm 185cm, 74kg so I've been doing calisthenics for little over a year, I joined a gym 2 months ago so I can focus more on my legs too but the only problem is that my squat doesn't improve much. I can Deadlift 120kg but barely squat 60kg(ass to grass). My programming is 3x5 for most of the workouts. 3 strong meals a day, sleep between 7-9 hours. What am I doing wrong? 😭

[@apexking6794]

jus weak af bro

[@gloks3334]

Eat more

[@muscleandmath2910]

You're that tall and weigh 74kg. Don't get fat and gain 10kg in a month, but eat more. And do you really need to squat atg?

[@krisztian_1713]

Bro, before I started working out I was weighting 60kg, you don't know me. All I gained in the last year and half is muscle and maintained same body fat around 8% - 10%

[@krisztian_1713]

I usually eat 3000 calories sometimes more, my weighted pull ups and dips also going up. I'm doing pretty good the only problem is squats that's why I addressed the question

[@70bruniko]

Hey Alex, I mainly do weighted pull ups and I've decently strong at them (1x bw 1RM) but I'm going to the beach on a vacation for 17 days where I'll have no acces to my rack and heavy weights. Do you think it would be a good idea to work on OAPs on my rings, towel pull ups for the grip and working on the front lever while also doing LIGHT nucleous overload for arms? Or is that just a great way to get ovetrained/snapped?

[@_gabejumpman_]

Hey Alex, your channel has changed my whole fitness perspective, thank you! I am 6’8, 200 pounds, and I’m 16, I have very long arms and my bench is only 190 and my deadlift is 345, and I am pretty new to lifting, is this normal? (Yes, I play basketball)

[@pordanjoole4939]

Very normal for lanky dudes to be better at deadlifts

[@nillorenz1223]

Hi Alex! I'm really curious about what program/method should I go for to gain as much gainz I can. I don't care living in the gym (btw I train at my home gym). Should I train full body concurrent every other day and do cardio every rest day? PD: I'm 17 and still a beginner in every lift but DLs

[@karan_iyer]

Hey Alex! I have sub-standard neck posture, with a naturally extended neck. I also want to start training my neck. Do you think my neck curl volume should be greater than my neck extension volume, and if so, how much greater?

[@DrTopLiftDPT]

Karan Iyer - google physical therapy chin tuck exercise

[@oliverfox7816]

Hey Alex, what do you think about Dorian Yates style training on a volume day where you do one top set of 6-8 reps to complete failure with a couple forced repetitions vs. something like a 5x10

[@cortezcox626]

What do you do for a warm ups when you are doing heavy Weighted chin-ups and Weighted pull-ups? I normally just go straight into my working sets without warming up. I think it might be hurting my performance during heavy weighted chin-ups.

[@eyesonu4693]

Do you still fast through out the day and only having 2 meals like u used to?how do you keep your protein in check?

[@777edgarzargo]

Does powerlifting and lifting heavy affects your body long-term? I want to move when i get older lol

[@authenticbaguette6673]

Edgar Zamora I would argue it will make you healthier long term if you do it smart and avoid pushing the limit with recovery and what not .. but that's just my opinion

[@mattc4266]

Mike B very very smart advice bro

[@GoGoober]

Hey Alex, what would you change about my split? Been training for 4 years was skinny AF. Some PRs are 405Ib Deadlift, 265 Bench, 335Ib Squat. . Push Pull Legs (Strength) Push Pull Legs (Hypertrophy) Rest. Mesocycle of 2-3 months. . Then Upper Lower (Strength) Upper Lower (Hypertophy) Rest Full Body Rest. Mesocycle for 2-3 months.

[@colethomson7267]

Hey Alex, i'm a late novice running an upper/lower which focuses on weighted pullups, barbell rows, pause bench and barbell OHP. Is there a sensible way to include weighted dips into this equation? That exercise is fun and feels great

[@exsk506]

are deadlifts as efficient as rows? t bar for example

[@mattc4266]

Alex thoughts on ring push ups ?! Can they build big ass chest ?!

[@AlexLeonidas]

Oh definitely bro!

[@mattc4266]

AlphaDestiny thank you Alex much appreciated answer

[@milosmilovanovic6781]

Alex I workout 2 times a week- first day is 5x5 pull ups and dips+10x10 ohp and second day is 5x5 OHP and 10x10 pull ups and dips(along with other accessories and lower body)- what do you think about that set up?

[@connorsray9050]

Hey man you got any tips for rotator cuff recovery? A couple months back I did something to it during a DB shoulder press. During my last set I felt a slight pinching, sorry of burning sensation. it didn't feel quite like a tendon tear, as I've had my bicep's tendon on the opposite arm stretched before, which felt much more painful compared to this injury. After that I stopped going to the gym for a couple weeks (I kept in some pull and leg days to keep myself going), and when I tried pushing movements again it was still irritated. Fast forward to now, after quitting the gym cold turkey nearly two months later, I thought my rotator cuff might have been better, so I tried a couple pushups in my dorm, and it's till irritated. I doubt it was a tear, as the sensation wasn't nearly as painful as some people have described it to me, but I'm still not where I need to be recovery-wise. Maybe I experienced muscle atrophy, and so I need to exercise it in order to properly recover?

[@riadhkhadraoui2347]

Hey destiny, I just switched to a 4 day upper body/lower body program with 3 days upper body and 1 day lower body, 2 days volume and 1 day volume for upperbody, what do u think

[@pouihurmen]

is that shirt from H&M? lol (asking cause I have a really similar looking one)

[@tobiasschneider8075]

How many reps per exercise, per week would you recommend? Do you think it would be overkill to do eg 70 reps of pull ups and barbell rows in a week (because its training the same muscles almost)?

[@adityajuneja7]

Can you please recommend me some books on wrist rehabilitation? I got inflammation on my scapholunate bone on my left wrist I can’t press barbells but only dumbells, cannot push up with flat hand but can do knuckle push ups

[@abdulshuhaibkt7354]

Is doing pushups everyday negatively effect recovery Fanboy from India, keep going broo 😍😍

[@Phoselectric]

Hey Alex, im working 8 hours a day, next year ill be have classes for 6 hours and a hour in between Tuesday thru Thursday. my sleep and recovery is my most concerned. Should I workout Mondays and Fridays even and sleep 10.5 hours to make up for the lost sleep?

[@tobiasschneider8075]

Hey Alex, what do you think of doing full body 3 times a week focusing on the compound movements, doing always the same exercises increasing the reps from session to session 4-6, then increasing the weight in the following week?

[@paranormalnarrator]

Hey Alex, hope you're having a great day!! I wanted to ask you about hack squats. Do you think they are any good compared to the standard barbell squats? I follow a upper lower split and use the hack squat on my power days. I do the front/back barbell squat on hypertrophy days (really just depends on which muscle group I want to target more). Thanks for your time! P.S. Thank you for being an inspiration; you are awesome :)!

[@DrTopLiftDPT]

Ash M - that machine won’t work lower back. Add RDLs to supplement

[@paranormalnarrator]

@@DrTopLiftDPT ok thanks bro much love🙏

[@eE737]

Alex, if I go on a fast cut and I lose some muscle, will I gain that muscle back (due to muscle memory) IN ADDITION to developing new muscle tissue once I start lean bulking again? If so, then would the worry of lifters that you can lose too much muscle while fast cutting be an overreaction/a meme as we can just regain that "lost" muscle anyways?

[@bahubalitheleon6555]

I play like 2-3 hours of sports and get dehydrated but then directly after playing sprots I go to the gym and between my sets I drink my water, can I make gains effectively or should I change? If I've to change something then what does it should be?

[@holanguyennguyen811]

I started gym this week but I seem to be extremely weak for my weight and size. I'm overweight 6 foot 235 pounds but can only bench 90 pounds for 5 reps. And suck at bodyweight exercises (can't even do one push up) Many of my friends weigh a lot less and were a lot stronger than me when they first started do you have any suggestions on what I should do to get stronger would really appreciate it as it's really demoralizing and to see my friend that is like half my weight so much than me when we start at the same time. And my friends tell me as I lose weight strength usually lowers which makes me nervous as I am already weak at a heavy weight. Would appreciate the insight I'm quite lost

[@dorin5741]

do you still think for looking bigger you need to have higher bodyfat?

[@michal_a_witek]

How would you recommend incorporating 48-72 hour fasts in the naturally enhanced template?

[@TheUcHiHaMaD]

Alex how do you program for deadlifts?

[@markkart7674]

On max effort bench day do you throw in some incline, decline or OHP variations or you keep it at the Flat Bench variations ?