The Secret To Higher Reps

[@BradleyCTurner]

I struggle to count past 15 so i usually aim for that.

[@AlexLeonidas]

Lmao I don't blame you

[@Adamsfamily1990]

No one knows what comes after 15. We are lifters, not mathematicians. I always say to my girlfriend that "I am lucky I don't have to know how to count". (I am machine manufacturing technician)

[@roycegarvin]

BOM math 😂

[@penumbramine]

i sentence you to 20 rep squats

[@ruilongwackerlin7451]

here's a trick from someone who can't count past 2. just do two reps twice, repeat that two times before going through the whole process a second time

[@EugeneMatlin]

Work capacity is truly the x factor. It's what takes your strength/ muscle gains and makes them actually applicable in the real world where you need to perform for longer than 45 seconds. Strength endurance is a bad word in bodybuilding but it really shouldn't be.

[@AlexLeonidas]

Preach, Eugene!!

[@StrongandConditioned]

Speaking my language here brother. Thank you for the shout out as well. Extremely humbled! Hopefully your words get more folk on the burpee train!

[@xavierrenegainzangel]

I've been working for a moving company for 7 years moving furniture in 100+ degree heat in the summer and moving heavy ass furniture sometimes over 10+ hours if they have a big house. I didn't realize until fairly recently how much it helped my work capacity and GPP . Combined with some beet root for nitric oxide and the rep PR's get crazy and I may only need 2-3 minutes rest tops between sets. Appreciate you not only preaching strength and muscle but overall being a healthy lifter!

[@itsglory2415]

Mpmd scientifically dismantled beet root powder

[@AlexLeonidas]

Hell yeah Xavier, 7 years of doing that intense work guarantees higher work capacity. Also love beet root + L-Citruline. Health is #1!

[@dallysinghson5569]

In my decade+ of "Yootoobing" fitness people, it is RARE that I see someone that preaches strength and fitness, it's too common to find folk that can't seem to grasp that you can develop muscle/strength and cardio/fitness.

[@lilith2754]

Higher reps is not just about work capacity, it's also about having a strong mind to go through all the reps. It's tough

[@ollvi]

I've always loved 20 rep db rows, bb rows, hack squats and leg presses, i just love that mental grind. Also, mountain biking is giving me insane work capacity

[@TheBcoolGuy]

Hmm. I tend to walk everywhere unless it's a different town. Maybe I should do some biking myself. I had my bike repaired and now it's just sitting there.

[@Trysomieflexntjes]

​@@TheBcoolGuyits the best. Low impact on joints while you get a good sweat and legs get shtronger

[@KneeSlice1775]

Cycling makes the legs veiny as heck!

[@benamitchell]

Congrats on 350k Alex!! Well deserved and thank you for all that you do for this community.

[@AlexLeonidas]

Thank you so much, Ben!! I'm blessed to be part of such a wonderful community.

[@GuillaumeLeValiant]

He does deserve it!

[@3lfaromeo]

Ayyy bout 350

[@priyanshub_2607]

​@@GuillaumeLeValianttf do you mean he deserves this. he's the greatest natty lifter on the platform that's been around for so long and has provided gold content for years and has improved significantly over the years in all aspects. it's a shame he's any less than a million!

[@GuillaumeLeValiant]

@@priyanshub_2607 When you see it that way, i can only agree with you haha

[@GuillaumeLeValiant]

Higher reps are the key to continue our hypertrophy journey, while reducing the risks of injuries!

[@Fitness_Lorenzo]

Looking back at my 2022 bulk My best gains came from Oct - Dec. that’s when I did 20+ reps for everything. I was hitting : 225 deadlift for 30 reps 225 squat for 25 reps 185 chest press for 20 reps I did a “5 second method”. When i thought I was at failure , I stopped for 5 seconds and then continued my set. Even though I am experienced , my mind would tend to give up first. But with the “5 second method” , I was able to pass a lot of boundaries . Would I do this again? Yes, and even better. It just takes A LOT of mental strength.

[@joshuablay394]

sounds legit. then for the second set, a crazy myorep match to boot!

[@124madcow]

Would you only do one set or more after the 20 reps

[@duchaneaux]

The 5-second method sounds pretty good. Another thing that got me thinking about doing high reps a different way was when I observed kettlebell sport practitioners, like Denis Vasilev. For example, when he does long cycles, which is a clean and press with 32kg in each hand AMRAP for 10 minutes, he’ll pace himself by pausing for around 5 seconds between reps, with controlled breathing, typically aiming for 10-12 reps or more per minute. I kinda wonder how useful something like that would be different barbell lifts.

[@Fazlifts]

Yeah I don't think work capacity is talked about nearly as much as it should be. I made a video about full body training recently and discussed one of the main criticisms people have about full body which is that they feel it's just 'too much' per session to which my reply is that if people feel like it's too much, perhaps that's an indication that's what they need to work on! Solid message here as usual Alex 💪

[@SlickRieck]

The Iron Wolf shout out is legit - he walks the talk, a marine who does 1 hour of unbroken burpees, counting em out loud and doing them live. He's the reason I got fit enough to smash my BMQ.

[@AlexLeonidas]

He's the reason why I completely changed the way I do cardio. Iron Wolf is one of the most legit men on here, with raw, HARD workouts that are extremely simple yet produce elite results. Way too underrated.

[@yfaewwegfawg]

Despite his workouts having heavy cardio, I still built a lot of muscle. My tendons feel indestructible and the muscle gained is very tight to the bone, dense, and hard

[@goul82]

@@AlexLeonidasHow did you change the way you do cardio really?

[@TheBcoolGuy]

That chest expander thing really is special. I have an old spenby and I do upper back extensions with it, which also works the tris, and it's a fantastic challenge. I'm at 14 reps with 2 springs. You're really strong.

[@sonzai5162]

Hey big bro, we need to see your max pullups after those 73 dips 💪

[@AlexLeonidas]

It's going to be a lot less, but I'm game to find out! Been a while 🦾

[@sonzai5162]

​@@AlexLeonidasI'll never count you out, bro. Who knows?

[@Derwynn]

Alex I can’t wait for your new books to come out I want to reinvent my programming. I feel like your new books will include a lot information I have learnt from your channel in 2.5 years I’ve been lifting, but I just want to let you know I’m really excited for them. Well done for achieving 350k subs, you’ve helped my life transform. I know you’ll hit 1m subs one day for a fact.

[@jimmytyson6726]

You’ve been putting out pure gold for years. Really enjoyed your interview with Sam. How do you “program” gpp with hard training? Find baseline of work and maintain? Auto regulate based on fatigue?

[@AlexLeonidas]

Thank you Jimmy, and yes exactly what you said. It's very much a common sense approach.

[@GoldenEraBookworm]

This is the same reason why Silver and Bronze Era Lifters were incredible athletes. They performed 20 rep squats, 20 rep deadlifts and 20 rep clean sets, for up to 4 SETS !! Talk about conditioning and incredible work capacity!

[@stack4229]

Recently found your channel, loving your videos. You are among the best natural fitness youtubers.

[@AlexLeonidas]

Thank you Stack, real recognize!

[@david_thomas]

Just wanted to say congrats on 350 ❤ this channel is a goldmine

[@AlexLeonidas]

Thank you so much, David!

[@catstar23]

Will you ever make another motivational compilation again? I am always watching your old ones

[@AlexLeonidas]

I'm happy that you found value in them, I absolutely will.

[@BigG627]

I’ve switched to doing 2 sets of 8-20 reps depending on the exercises. I just do as many reps as I can in both sets, has worked wonders but after this video, I might change my sets and reps.

[@AlexLeonidas]

Glad it changed your perspective.

[@gabrielbobowski7767]

I came across the burpee rabit hole a few weeks ago, man its really helped even in this short peroid of time. I like to do farmers walks and burpees as a SS. Work capacity is a major key! Keep up the great vids and knowledge Alex

[@Sanfu69]

Love the video. I’ve been watching and listening to a lot of David goggins and his book. Today I decided to try to hit 500 push-ups in one session pacing myself by starting with sets of 10 and 1 minutes rest intervals. It actually ended up being easier than I thought. It took 1:17:11 and I did 532 reps. My sets toward the end like the last 100 reps I was still hitting 8 reps per set. There is a lot to be gained mentally and physically through these high volume routines. I’m gonna go for a thousand on one of my days off.

[@alohapur]

Yes, please make more content about conditioning. Thank you. Many “fitness” KZbinrs emphasize building muscle, but skip over the aspect of being fit cardiovascularly, even discouraging cardio.

[@BlackSpice]

Getting used to High reps to faliure must be like becoming David Goggins.

[@AlexLeonidas]

THIS

[@Mavnels10]

200 pushups to failure would be insane xD

[@stevemann1299]

Nobody can do 200 proper pushups. Never seen it in my 61 years. They will do these fast 4 inch movements and call that a pressup. If made to do slow full range movements. Few people can even do 50.

[@VegetaPrinceOfSaiyans]

​@@stevemann1299 "I've never seen it so it can't be true" In boot camp i knocked out 122 pushups during the last assessment, full extension and beyond 90 degree flexion. I ran out of time but could've pushed to 200 if given another two minutes. It's also harder to do the shorter range of motion since the tension never leaves the muscles and the metabolites build up way faster.

[@LORD_BRUTE]

Yo Alex just checking in I just wanted to say thanks for the messages over the years I just hit a 3 plate bench in my 2 years of lifting,feeling limitless 💪

[@AlexLeonidas]

3 plates after 2 years, well done brother!!!!!!! 💪

[@SaturnReturns]

Repping that 315 reverse bench off the safeties is just crazy...

[@AlexLeonidas]

Thanks man, it's one of the hardest variations you can do!!!

[@SaturnReturns]

Good point about the cardio. Be cool to get more endurance based competitiveness going in the noble natty community. I personally absolutely love jump rope but burpees are king too.

[@StrengthHacksCoaching]

I totallly agree with your points about the hypertrophy rep range. When I was doing a set of hamstring curls the other day I hit rep 31 and was thinking “hmm according to the science I’m not building muscle optimally anymore 🤡” The feeling I had in my hamstrings was saying otherwise. Great video man keep em coming! My Leonidas Strong tee is on the way, I can’t wait to cut the sleeves off and wear it to hit some big PRs

[@leinekenugelvondoofenfocke1002]

That's why I do farmers walks, and overhead carries on days between hinging, and squatting days. The breathing under load, and conditioning demands greatly exceed everything else I do in the gym. That has completely removed them as a limiting factor in other movements. As well as deep bent over rows gave me the endurance to deal with the bottom of a deadlift set up better. I don't feel like I'm wasting energy the longer I'm down there anymore. That and it makes good sense, I'm hitting the bracers while the movers recover. Bracing is an endurance function, it's isometric. If you don't develop work capacity it will even hinder lower rep strength work.

[@travellingmerchant2915]

How do you program it?

[@leinekenugelvondoofenfocke1002]

@@travellingmerchant2915 I do a 3 day a week full body Monday starts off with a light hinge, and a heavy squat. I do the rows after the hinging and squatting. Wednesday starts with hamstring curls, and farmers carries, then pressing, then I hit the overhead carries. Friday is the heavy hinge, and a light squat followed by the rows again. This is the condensed version, there's a lot more in the program, but the main thing is to keep two or three days in between each leg workout and hit the bracers between them because they didn't get enough from Monday, and can get a lot, but still recover for Friday.

[@CarlFC43Gaming]

Love your work alex best natural fitness content creator on KZbin!

[@Leo-gi7bg]

I did a hell of a lot of cardio as a kid, I mean I'm still a kid at 18 but you get the point. This cardio strength helps me a lot between sets since I can do , when I have no weight around, 12 sets of pushups to failure in a row with minimal rest. And keep in mind, every pushup is controlled.

[@gottmttunsk3502]

congrats on the continuing growth of your channel. I know it's more geared towards natty lifters, but even as an enhanced lifter I take away so many valuable info. you really know your stuff

[@dawsonboyd7229]

This was prolly the best take you’ve had this year in terms of just knowledge from experience. Literally everything you said makes since. Iv been in this volume phase for a few months now. Really slowing tempo n shit I’m roughly your size too just way less muscle mass. I’m in that process right now of coaching myself legitimately and making Taylor made programs for myself and my specific needs. This was good to have in my repertoire

[@stephenmentze1579]

I love rep goal system. Keeps me right at technical failure for each set wile focusing on reps versus actual weight on the bar.

[@khurramrizvi528]

Dude I got yoked by following you for the past 2 years....say Hi to me....I'm your biggest fan...lots of love n respect

[@aaronmsteele]

This one resonated with me man. Im currently overbulked and my work capacity needs a ton of work. Been definitely trying to emphasize supersets and not waiting so long between sets. Mostly been a feel thing for me but us Johnny Bodybuilders need to stop being afraid of being tired in the gym and starting another set a little sooner!

[@RDS_Armwrestling]

If you're overbulked, are you going to cut or just recomp?

[@danieljahn2027]

Could we get a video on GPP templates? I do 4x full body and would love to see how you program these l.

[@AlexLeonidas]

Iron Wolf workouts are the best templates ever

[@tonyvee5799]

Fullbody is king 2-3 times a week with enough volume

[@JackBegotti]

Hey Alex! Are you still a fan of high reps /volume calisthenics workout?

[@AlexLeonidas]

Huge fan for sure!!

[@DusmaEduardo]

Do you nowadays prefer doing overhead presses with elbow flare? I noticed it in recent videos

[@AlexLeonidas]

Nowadays I don't worry about flaring as much, the grip width is more important.

[@pedrogimenez3792]

Hey Alex, one question if you see it, is training a muscle once per week correct if you train it with great intensity and low volume? For getting stronger, because i assume that getting stronger is the way to hypertrophy for naturals. And having in consideration that it seems that you have changed your opinion about frecuency over the years.

[@benvergonet7461]

Would be cool to hear you talk more about the cardio aspect and what kind of burpee workouts you are doing. Also how many times a week do you do burpee workouts? Thanks for all the great content you are putting out for us!

[@Alien-ii2zh]

Thanks for making this video alex. Last year, when I was dealing with some tendonitis issues I was forced to use lighter loads for higher reps and was a bit skeptical that what I was doing would build alot of muscle. I wish I had this video last year to put me at ease, though, because now all is well with my tendons, and I'm back to using heavy loads. Keep up the good content brother.

[@TheBcoolGuy]

I did 4x20 on close-grip bench yesterday. It is normal for me to do rather high reps most of the time, but I mainly just lifted heavy during my cut, and it was too much fatigue, and my work capacity definitely regressed. I'm sure it'll come back.

[@eck0wns]

Alex you're a true fucking master of your craft, thanks for sharing this knowledge with us for free. Bought your new shirt from Barbell Apparel btw, sick shirt, great fit.

[@Kboges]

Dude, this video is SOOOO good! I couldn't agree more with all points. Work capacity is incredibly transferable and when it is developed, it blows open bottlenecks that otherwise stay closed. I've also had a serious issues with the "~5-35 reps for hypertrophy" for the exact reasons you lay out. These are the recommendations I give, but that's because it is what I can support with research. However, getting a handful of "recreationally trained" college kids to grind out sets of 50+ reps to failure has obvious issues. I would be shocked if that scenario resulted in equivalent hypertrophy when compared to a group that trained with sets of 10 to failure, not because I don't think it's possible to recruit and stimulate all available motor units, but because I wouldn't expect that demographic to have the conditioning and pain tolerance to actually take a set of 50+ to failure. Then you factor in small sample size, short duration, with tiny changes in terms of outcomes, and you can really start to see the limitations of this type of research. I know it has taken me years to build a great work capacity, and I wouldn't expect to see this trajectory reflected in an 8 or 12 week study of 18 college kids. As you said, muscular failure is the key point. If your work capacity and conditioning are on point, and I totally could be wrong here, but I strongly suspect that the hypertrophy range is extended far above 35 reps at the top end. I would love to see some good research with some highly conditioned athletes. Awesome content, Alex!

[@thequickwit8174]

Hey Kyle! How are you doing? A bit off topic but, I revisit your channel everytime I take time off from the gym or am in a deloading phase. At times, I really wish I could return to my old ways of training. Your channel is a goldmine for them bodyweight warriors. Keep up the good work!

[@JasonAizatoZemeckis]

Big fan of your channel I started training with reps of 50+ since I was 12, I slacked off at times but I have such a strong base after high rep calisthenics, thanks to your videos for getting me started

[@lightningarrow4486]

Yes, please! Make more videos regarding conditioning and work capacity!

[@LunchBreakFitness]

Cool shout out to Iron Wolf. I recently heard your interview on the Strong and Conditioned podcast. Would love it if you did a video on your burpee conditioning practice. I’ve been playing with it myself recently

[@christopherburns6403]

I almost never do sets over 15 for back or chest cause I just never feel like I get much out of it. But I do 15-20+ rep sets of leg press, back squat and other leg movements all the time. I also do it for shoulders and arms

[@spooooky2008]

Congrats on 350k big man It’s been a long way to get here Keep up the great work !!

[@dmytrotkachoyv]

I really like moderately heavy weights and calisthenics. However, after following guys like NH and Jonny Shreve, I came to the conclusion that it is required to lift heavy enough to get to the "magical" 10ish reps. When I was 15 years old I built decent delts just by spamming 2kg dumbbells which were only weights that were present in my parent's house. The sensation is always more intense with higher reps, and I found out that I really like it. Also, I would like to ask a question: Are the "tendon" gains higher in high or low reps? I'm 33 and the thing that I found out is that your joint strength and integrity do improve with volume and time if proper training is applied. As I'm getting older, having strong joints is a crucial longevity factor since I want to enjoy lifting the longest. Lifting gives me motivation, state of mind, and mental toughness even for days after a workout while simultaneously being a type of meditation. And I would hate if my joints may start to interfere with the thing that I love doing so much. Much love and respect from Ukraine, Kyiv ❤❤❤

[@Nick-wc7ov]

Congrats on 350k, that 50k happened fast. That momentum is going to continue to snowball.

[@ledelt9309]

Alex I am a student who has to wake up at 6.30 am everyday and I do kickboxing 3 times a week at the later hours (8 pm to 11pm) I can only get 6 hours of sleep a day and I am lifting 3 times a week fullbody with moderate volume(12-15 per muscle). My question is can I pull this off without getting burned out while resting 1 day a week? (Been lifting for a year)

[@N0t_Lukewarm]

I like sandow's light dumbbell system, very high reps daily might a good solution to bad work capacity. Also noticing carry over of strength gains to normal workouts too, and improved vascularity.

[@Derwynn]

It is good news to know that 35 reps is the new hypertrophy rep range. I don’t plan on leaving gym because my dumbbells only go up to 110lbs but I can just change the standard and try get them to 35 reps

[@jordanjacobs157]

A good way to build work capacity is to superset exercises when possible (easier than you think). Also, start the rest timer after the first exercise in the superset. You don't need any rest for giant sets (3+ exercises) in my opinion

[@harisjaved994]

Alex can you make a video demonstrating effective techniques for increasing the number of repetitions ?

[@jonathanbean8232]

I like where this is going. Excited to hear more about how you incorporate cardio to increase work capacity. I've been lifting for 20 years, lots of powerlifting, and finally slipped a disc. I largely replaced lower body days with outdoor cycling. Lower body strength is way down, but size is neutral and upper body work capacity and overall wellness is going way up. Anecdotal, but I think you're onto something

[@yeet8456]

Firstly congrats🎉 on 350k alex. Quick question tho ive heard form basement bodybuilding that strength standards for hypertrophy are useless and measurment standards should be taken instead so i asked chat gpt and here is its answer, **Beginner (After 1 year of consistent training):** - Chest: 36-40 inches - Waist: 28-32 inches - Biceps: 11-14 inches - Thighs: 19-22 inches - Calves: 13-15 inches **Intermediate (After 2-3 years of consistent training):** - Chest: 40-44 inches - Waist: 32-36 inches - Biceps: 14-16 inches - Thighs: 22-25 inches - Calves: 15-17 inches **Advanced (After several years of consistent and dedicated training):** - Chest: 44-48 inches - Waist: 34-38 inches - Biceps: 16-18 inches - Thighs: 25-28 inches - Calves: 17-19 inches Thoughts on this do you think it’s realistic or it’s really achievable and the standard is low

[@nomadicstrength]

Looking forward to your video on the reverse bench!

[@Steven-dp1kz]

I've switched to "as many sets as possible X amrap" and increase weight at 100 total reps for my accessory work. I feel it's a gamechanger for overall volume, especially if you giant set, and you can really punish a specific muscle much harder than in just a 3x20. Try doing 30/28/28/24 lunges after you've already done squats. Higher work capacity makes you feel like a beast when you adapt.

[@jmgonzales7701]

how does your program work?

[@Steven-dp1kz]

@@jmgonzales7701 nothing too complicated. I do strength work, then high rep accessory work. When I was doing a 3x a week full body, I would do a press followed by a lower body movement. So bench twice a week, ohp once a week, squat twice a week, deadlift once a week. I find for strength work, doing five sets rather than three working sets does a ton to help put in volume. Then for accessory, I would do a pull accessory, squat accessory and a push accessory. So that could be a giant set of dumbbell squat, pullups and skullcrushers for example. I had to swap things up for my new work schedule so now I'm doing an upper/lower split with back work on the lower day. The volume helps with trying to really annihilate a muscle. If I have trouble with an accessory exercise, I just keep going till I do minimum 50 reps of it in the giant set.

[@Steven-dp1kz]

Part of it is I realized if you can do a 3x20, then you're leaving reps in the tank on those first couple sets. So I started focusing on total reps rather than a specific rep/set scheme. This will tax your recovery so I would have an 8 day rotation when I did the 3 times a week version and on my current workout, I do a lot of 2 and 3 day rest periods between upper/lower blocks.

[@pedrogimenez3792]

Hey Alex, one question if you see it, is training a muscle once per week correct if you train it with great intensity and you are not recovered 3 o 4 days after training it?

[@ulfheddin3686]

Great vid dude, really opened up my eyes. Also i wanted to ask when the calisthenics and the new beginner program are coming? Really excited for those

[@Meverynoob]

came to the same conclusion on fixing work capacity as a priority

[@DuckSau2e]

i just started Alex's novice full body 3x/week programme

[@heeebeeegeeebeee]

Agree with everything you said in this video. You should do a video on how you’re doing these burpee workouts.

[@syedzaheerhussainshahkazmi1241]

You are a gift to fitness community

[@AlexLeonidas]

Thank you, Syed.

[@olivierstultiens]

Since I started road cycling my work capacity and cardio had improved leaving me to be able to push way harder. This has given me more gains then any fancy switch ups in programming or exercise selection

[@SerratusAnterior]

So... I was gonna start doing a modified super squat program where I do 50 rep smith machine squats on workout A, and 20 repper box squats on B, with a tad more back volume then the original(starting next week). For conditioning and work capacity and cardiac benefits along with the start of the semester and a new relationship, I'd fidgure It'll be easier with a simple 2~3 days a week spilt. Would love to hear your thoughts on this

[@zoomermcboomer4771]

I started a new program on circuit training with high reps 15+ minimum because my work capacity is so low. I'm surprised at how out of breath I am. I get bad headaches as well with the intense nature of it. And while doing compound movements it really shows you where your weak links are as far as which muscle groups fatigue the most and cause form breakdown.

[@92snp]

Would love to see some videos on conditioning. Maybe a follow along to one of your burpee workouts!

[@Kraidful]

I do higher reps for some isolations like lateral raises, I jog 30 minutes 6 times a week so my conditioning is not my limiter so I know the muscular failure is the real limiter and damn does it hurt past 15 reps with good form and thats what I focus, arrive to failure using excellent form, even the tiniest weight is a challenge.

[@BasedAhmed]

Just did 3 sets of 25 rep squats and i see this lol. First time doing high volume after 3 years of strength training. Really want to start training calisthenics and general work volume. Any ideas for a plan like this?

[@nickybjammin7629]

Alex! Nother Awesome video coach🙌🏼💪🏼 I’m down. I’m doing belt squats right now and it’s two sets complete failure LOL I look like a paraplegic to walk for the next 30-45 minutes, like I’m rehabbin from a major head injury…got that Frankenstein walk. Today is my leg day! My legs aren’t growing but they are solid and muscle shapes are definitely showing i like hard hill sprints too so maybe I’m supposed to run for something..something is going to happen maybe I’m supposed to help someone and involves me running really fast? All I know is I’m bangin these workouts I don’t know why but it feels good like I’ll being prepared for something big could just be in my head but natural is the way! Think about it though if there’s an orphanage on fire, it’s gonna be guys like us if we noticed it right then to use our strength and endurance let’s face it….steroid guys they can’t handle it they’ll have a heart attack! There’s a reason why guys like us are pushing so hard, something bigger out there that we’ve become a part of, we’ve taped into something like the force when Luke SkyWalker is training in the Daguba system with Yoda. Luke could’ve took the easy way out, but then he would’ve never connected with the force. (Empire Strikes Back)

[@dontworryaboutit905]

Perfect timing with this video lol I'm in to week 2 of super squats.

[@ezclap2315]

Alex whats your thoughts on mike mentzers approach of training. Could it work out provided that you push hard and do it right?

[@naughtiousmaximus7853]

I remember your Big OHP = Big Delts video where you were wearing that snug white shirt, you had shoulders popping it was good, but now? Holy fuck the difference is huge. I guess you were right, stability is key to intensity, AD Press blew you up.

[@purga1563]

I feel like theoretically, higher reps taken to proper failure/rir would be more stimulative than lower reps. If you train to failure with 20 reps, you're gonna be "close to failure" for more reps than you would be if you went to failure with 8 reps, since you'd 'hit the wall' sooner. With higher reps, you can have multiple grinds, and really milk out that difficulty. Much more challenging though, nothing comes free

[@publicrestroom5075]

I see in the start of this clip that you show the wide grip pullups. Alex you may have not realized this but when your on the bottom of the pullup your right tricep is really tightening up. Not sure wh

[@AlexLeonidas]

WTF I legit never noticed this!!!! Now you've made me aware.

[@publicrestroom5075]

Bro i want to hit a workout wit u irl. Best natty youtuber ever. Im only 16 but let me tell you bro my training has absolutely taken off since i started watching you

[@shrimpanzee001]

Can you do a video on how to reduce uncertainty on the scale when trying to track weight change rates? Since you have a lot of experience bulking and cutting repeatedly and extensively it could be cool to get a better understanding as to the less known factors to consider. There is the easy stuff like weigh at the same time every day, don't get too hung up on single outliers, weigh without clothes and such, but given that the caloric window for efficient bulking is small I feel like more precision is needed.

[@KO-gu6wp]

Yo Alex, i tried lighter weights (25-30 rep range) and my muscle soreness is through the roof a day later. Is this a sign i will see muscle growth if i continue using lighter weights with higher reps instead of my usual heavy 8-12?

[@moonmerchant7148]

Soreness is an indicator that the muscle was worked, but did you achieve failure? Or go very close to failing the target muscle? If you stopped because any muscle other than the target muscle failed, then it won't be optimal for growth. But it is likely to work yes.

[@koleary1798]

I started doing supersets and giant sets after being inspired by an NH video about 18 months back. I noticed that even on my biggest compounds, ie squats and deads, I'm fresh and ready to go after about 2.5 minutes, when it used to be between 3 and 3.5. Not huge, but the density adds up. The only unilateral exercises that still gas me enough to where I need 30 seconds or so between sides are dumbell rows and Bulgarian split squats.

[@sotiristserepis8169]

Guys PLEASE HELP. This are my workouts, please give me some tips. I also am lagging back and shoulders and my strong point is arms (I didnt write dhe leg work since I'm happy with my leg gains): Monday : Neutral grip pullup = 2×7 15kg 4×5 10kg OHP = 3×10 45kg Goodmornings = 2×20 empty bar Cable rear delt flys = 2×10 15kg One arm pushdown = 1×12 me rest pause 20kg Friday : Super wide grip pull ups = 6×8 Lu raises = 1×20 7.5kg DROPSET TO 1×30 5kg Seated row rear delt focused = 2×6-10 50kg Preacher curls = 1×7 12.5kg Weighted hang = 1×75sec 25kg Thursday : One arm OHP = 1×6 2×5 23kg One arm ovh extension = 1×20 7kg Tuesday : One arm db curl = 2×6 16kg Pronations = 1×20 8kg YTI raises for low traps = 3×25 Band external rotation = 3×45sec Scapula pushups 2×33

[@LethalKicks]

What is the name of this tool at 4:30? Looks fun, I'd like to look more into it

[@Yudder]

Chest expander

[@LethalKicks]

thank you!@@Yudder

[@Giaa...]

What do u recommend for squats.. how many reps and sets and how many times a week.. i just did 75kgsx10. And wanna reach 100kgsx10 by the end of this year.

[@stelliumeleven2889]

You're videos are so top notch

[@AlexLeonidas]

Thank you good Sir

[@jayden_2_savage635]

Hey Alex, what shoes do you think should be worn when doing heavy squats and deadlifts I can’t go barefoot what do you recommend?

[@grahamnyman9869]

Good to hear bro. So someone limited to lighter work higher rep stuff can still build a ‘beach’ body amount of muscle no problem? Cheers for the vid bro

[@AlexLeonidas]

That's exactly right, cheers bro!

[@brendonbowman5815]

What do you think of this split Chest/triceps Back/biceps Shoulders/legs Rest Repeat I know it seems bad cause of the recovery but what if I do really low bolume?

[@markdover3825]

How frequently should a low volume full body program be done? Would it be any different if it was calisthenics based?

[@aparthia]

Work capacity greatly affects rep performance, but I've found cutting also greatly affect my performance. So I naturally tend more towards 5-12 reps for most things when cutting, and then leave high rep sets for maintenance and bulking.

[@8889]

Thanks as always Alex for sharing your passion and knowledge. I Would love to hear more about conditioning as you mentioned at the end of the video. I was severely obese weighing in at approx 330 lbs. at 5'11 at the start of 2021. It's 2023 now and I've been consistently training through my self motivation and inspiration by content creators such as yourself. I weigh in now at 295 (unsure how much fat % I've lost) But I've been enjoying a Upper - Lower - Cardio Split (Mon - upper / Tue - lower - Wed arms and cardio - repeat) The reason I'm commenting is because as an obese person, I'm definitely making strength gains and size gains. However there is a tragic reality for people such as myself that have put on excess mass in some areas (gut / chest) that may have to be addressed by surgery. I would love to hear your comments on that as well. Lastly, I would love to know if you would be willing to train together sometime, I know this is a shot in the dark but I've been struggling lately with self esteem and you truly are a role model to me these days. Keep up the great work brother.

[@jordanjacobs157]

First of all, congrats on the fat loss. That's a big accomplishment and you should be proud of yourself! Forgive me if i come across rude, but it seems as though you are dealing with insecurities and a lack of self-worth arising out of your body image issues. While I do think getting a chance to train with Alex might be cool and all, those negative self thoughts will 100% still be there the next day. Therefore, I do not think this is the solution that you're looking for. With regards to practical solutions, you could 1) start looking into talking to a mental health practitioner or 2) start practicing some self-love (ideally both). GVS mentioned that he accepted himself both when he was a skinny distance runner and at the top of his bulk. While GVS is an extreme example, since he probably looked decent at both ends of that spectrum, the point that I want you to take home is that self-acceptance is very important and will do a lot for your mental health. Good luck on the journey, struggler

[@8889]

@@jordanjacobs157 Thank you for your words. Blunt advice can be taken the wrong way at times but I truly feel like you're reaching out to me with good intentions. Honestly though, it's better not to answer for others. If Alex does not respond or declines. That's up to him! I appreciate your other input in regards to taking care of my self. I have taken many tremendous steps in that regard. I hope you are doing well in your own journey. Thank you again for taking the time to chat with me!

[@skullknight2041]

Hey Alex, excellent video, I've personally experienced a substantial increase in muscle growth, endurance and strength carryover by incorporating iron wolf style high rep workouts. Got a question for you, for a recreational calisthenics enthusiast who also does barbell stuff, would you say that full body 2x week (low volume, high intensity, 8-12 sets muscle group) on Monday and Thursday coupled with high rep/burpees workout on Tuesday and Friday would be sustainable to maximize gains and general fitness?

[@jonatanolsen37]

5-15 is the sweet spot. 5 for strength focused compound lifts. 10 for hypertrophy focused compounds. 15 for isolation work.

[@markdover3825]

Spotted the person who didn’t watch the video.

[@Jarnokor]

Do you still do upper days, or do you do the PP-L- split? And is it true that your deadlift increased from doing good mornings? I train deads with 300kg fucking taxing and I would love to switch to good mornings before I fry my cns again.

[@440s]

So, I am not into bodybuilding, I do calisthenics but I do care about my look(that is why I do legs 😂) and I made my program focus on me doing as many reps in one set of squats as I can(my goal es 35 with 100kg) why? I dont know, I guess the same as why I try to get to 50 dips in a row....so my leg routine would be a good thing according to this rigth?

[@moonmerchant7148]

Tom Platz the Quadfather set the record for high rep squats, 525 lbs for 23 reps. 100 kg is 220 pounds, so I crunched the numbers and if you can match Tom, you can technically do 54 reps with 220 pounds. So yeah, 35 does seem doable. But if we're talking a free weight highbar squat like Tom did, you will need to keep into account a lot of other things. Balance, your wrists starting to hurt to keep the bar on your traps, your traps getting grazed by the bars knurling. After 10-15 reps (assuming you already squat 100 kg for 8-10 reps) you will start experiencing more rest time between reps coz your oxygen needs has gone up. As I said, technically you can do way more than 35 reps. Good luck.

[@bleakduskaudio570]

Beard is looking great dude! How many months did you stayed on minoxidil?

[@TOKYEO]

350k subs completed! Now we aim for 500k subs!!! (Congrats)

[@AlexLeonidas]

Yeahhhhhhhhhh we're coming up homies

[@TOKYEO]

@@AlexLeonidas Yessir!

[@lukagandia5995]

Gotta LOVE those bent-over rows Mike Israetel style!! 😍

[@AlexLeonidas]

COMPLETE GAME CHANGER!! Love that you don't have to go heavy, and the lower back is not a limiting factor but you do get some extra volume in.

[@dashingdreww1185]

Can you do a video on your thoughts of Mike mentzers 1 set workout and working out every 4 days

[@danteghazizadeh1656]

Yo Alex, where'd you get that T-shirt from? I have one identical to the one you're wearing that I got from Old Navy. Buttoned tees are fire.

[@AlexLeonidas]

Barbell Apparel my bro, see barbellapparel.com/leonidas