Thicker Arms, Hyping Up, Jefferson Deadlifts (Q&A)

[@AlexLeonidas]

Post your questions down below! 0:08 Hey Alex, I recently started training neck and it grew from 16 to 18 inches (I had 16 before training) but now my neck is bigger than my arms and calves, do you know how to make bad calves and arms grow as fast as the neck? 1:49 Alex is it necessary to have the same exercises in the intensity and volume day? 2:58 Why can't I feel my muscles working ,when I train with low reps (4-6) ? 4:33 Is it safe to deadlift without a belt? 5:53 Advice for a cooling down (after hyping)? 7:42 Should you switch leg position for Jeffersons from time to time or each training/set 8:56 Do you think the Jefferson Deadlift has good carry over to the trap bar deadlift and vice versa? 10:09 Yo Alex, is the Z press best programmed into a volume workout or intensity work out? Or both? 11:02 I'd like to know your opinion about hook grip. Thanks. 13:17 My arms are growing bigger but not thicker, how do I solve this? 14:12 What do you think of planks/static ab exercises in general and do you ever do them? 15:15 Can I grow my neck with only isometrics? 15:50 If your a lifter who is very arm dominant (small torso/rib cage) can you still be bear mode/ naturally enhanced? 17:32 How do you go about when you create your concurrent training programs? How do you select the exercise that you do? Keep up the good shit! 19:32 Hey Alex, what do you think about weighted pushups? 20:10 Yo Alex, is it safe to Squat and Deadlift barefoot? 20:47 Alex, tell me, I'm preparing for a bodybuilding contest, do you think NE is adapted for that? 22:08 How does smoking cigarettes affect weight training?

[@vivekvavadia6235]

AlphaDestiny Alex how much time a week should I train neck and traps means alternate days or every day ????

[@worldslayer100]

Yo Alex, can doing heavy pulls cause sciatica? if not do you think it can make sciatica worse if i already have it?

[@andrewdenning1239]

How do you build biceps that appear wider from the front? Im not super concerned with the best peak as I dont usually flex for people. Keep it up!

[@Draksis]

Will you get the same amount of work if you elevate the bar on plates during deadlifts? So about an inch of elevation instead of pulling from the ground.

[@michael8586]

AlphaDestiny I’m 15, but can I still grow a huge neck?

[@taco564]

I appreciate the effort you put into each response

[@AlexLeonidas]

Thank you Matt

[@taco564]

Anytime :)

[@a.zeu1TV]

romanian? :D :))

[@taco564]

A VB Content da :)

[@GabrielMartinsFitness]

I had the same sensation my arm was growing but not getting thick when I was a beginner, when you're skinny it gives you the sensation it goes forward but not sideways but don't worry man it will grow to all sides with time!

[@YannBula]

Yeah I also understood the question that way. Though I actually prefer the forward look rather than the sideways, looks dope from the side

[@thechairman74]

The way to overload the plank is to use a dip belt, and use two benches or boxes to do it. Also, because the weight is pulling down on your hips, it's targeting the right muscles.

[@DavidSoda]

that's actually a really good idea

[@aaaaaa-iw2yj]

Same way you can overload weighted pushups (less targeting unless you wear belt really high)

[@TheEditorJosh]

That's a great idea, I'm gonna show it to my friend. He loves static ab stuff.

[@Dirtkid98505]

I also put a band under my hands and stretch it out around my back when doing push-ups to accommodate extra resistance. Typically use average bands then add minis for extra weight when the belt gets unmanageable.

[@DCJayhawk57]

On the thick arms topic: Target the medial head tricep (part near inner elbow) -- heavy press partials/lockout work, JM press Target the brachialis (lateral part under long-head bicep) -- hammer curls, neutral grip heavy pulling You'll notice a lot of powerlifters have very thick looking arms from all the heavy pressing work they do, but generally have shitty long head development and not very aesthetic triceps. Pretty much every exercise targets the lateral head really well, so no need to isolate it. Personally, I think that having a developed long head looks much more appealing than having thick triceps. For biceps, a larger brachialis will actually improve the thickness of your arm from the front and your biceps peak (since the muscle is beneath the long head, when developed it will push your peak higher). Most movements that build the brachialis also his the brachioradialis, so you'll get a stronger outer forearm sweep as well. Having strong short head development also adds thickness, but similar to triceps, it's pretty much a primary mover on every biceps exercise. I prefer to spend most of my effort with narrow grip work and drag curls to hit the long head most effectively, and combine that with neutral grip work. This is kind of an advanced level topic, because if you're still new or intermediate to muscle building you just need to get bigger in general. I'm no freak, but I've got solid 16.75-17" arms flexed and unpumped at 6'2", and last year they were about 16.25" flexed and pumped (and on creatine!).

[@danielclark7955]

DCJayhawk57 this is good advice.

[@jespertiden8054]

I don't find this to be true, for thicker arms from the front, you'd want to build the Lateral tricep head, and the short, inner head of the bicep. The bicep peak doesn't really add any thickness from the front, only from the side.

[@DURIO321]

Glad someone explained, as I have this issue with arms getting bigger when looked at the side, but looking at them straight-on they are thin and curve inward. Looks like I'm 12 years old.

[@TheEditorJosh]

I agree with most of these points, that's why I'm doing a ton of long head work now. Thanks!

[@aero2486]

Alex, you really pay attention to our comments and questions, hope you never change mate. Cheers

[@johntucker6161]

Best q&a’s on KZbin. You put so much effort into it

[@ryanfalkenthal5339]

Nicotine causes the blood vessels to constrict. Other than the respiratory issue Alex already mentioned, that's all that would affects training. If your mind is made up to smoke still just refrain from smoking and hour before and an hour after so you go into the gym ready and give your body time to get nutrient rich blood back to the muscle after. That's my 2 cents from being a former smoker.

[@TheFelipe10848]

Whoa, almost 105k already. I even commented in the 100k video that 100k seems to be the "magical" point, and it's clearly the case. Subscribers attract subscribers. Let's see how this goes. Great content as always Alex!

[@Gr33kNinja]

Hey Alex I bought your NEO program over thanksgiving break and today was my second intensity day. Ive been doing minimalist yoke training on and off since the summer and then I stopped for bodybuilding for a couple months. Dude I know I just started the program but i was looking THICC after the workout today. Like THICCC in my neck, traps, arms, lats EVERYTHING. On your website you said to post progress pics after 1 month and im like "no way this guy expects me to make noticeable gains that quick." Yoke training is the fucking truth man. Expect those progress pics in your inbox in 6 weeks the LATEST. Thank you so much man!

[@AlexLeonidas]

Fantastic man!!! Looking forward to seeing those gains

[@joshuapadilla9890]

Can you this if your a novice

[@erickbriano4485]

Alex your channel has helped me alot. i appreciate you brotha

[@sertat7141]

whats ur opinion on crossfit?

[@ghungrooseth1946]

Zerrro!

[@williamchristiansenwenners8140]

Ser Tat Thanks for asking! :-) The problem with CrossFit is when it becomes a competition with time, because then form will break down! Nothing wrong with doing CrossFit, just don’t compete and ruin your form!

[@HenryAndCharles]

I get so hyped seeing your videos pop up in my subscription feed at night!

[@CryptoWyatt]

just discovered you a couple days ago but enjoying the content. thanks for the videos

[@shehzadmarifeen7062]

Since it was brought up - I smoke about half a pack a day. Smoking too much too close to workouts significantly hampers my cardiovascular endurance, which means I get tired wayy too easily. I also end up needing a lot more rest in between sets, especially for squats, deadlifts etc. I would recommend avoiding smoking right before and after workouts to preserve endurance and aid recovery. If you're a light smoker though (say 5 or less a day), I don't think it would be a huge problem. At least I don't feel it on days I haven't smoked as much. I will say though that if you're a regular smoker who doesn't really want to quit but hates the lack of stamina and energy etc., strength training is actually a great way to compensate. You won't feel as great as if you didn't smoke at all, but it definitely helps. Also those who smoke out of anxiety can often end up smoking less because of the endorphins flooding their system. Hope this helps.

[@joeldoxtator9804]

I have the answer to his question on the arms part. Train all your pressing movements with reverse grip, as in same grip you would use for curling the barbell. Pressing this way takes away all of the structural advantages of the joints and puts the load squarely on the muscles. I moved to this method and my pressing strength and arms are blowing up.

[@martinthlr4163]

I think the "thick arm" question was probably about thickness from the front : many people complain about having big arms from the side but they look tiny and flat from the front view

[@muamerblazevic1837]

Yeah i have the same problem when i stand my arms don't look that big but if i hit double biceps pose they look great.

[@muamerblazevic1837]

+Herb Derb Well arm as a limb starts with the shoulder so in my opinion the shoulders are lagging like mine for example.

[@fredrickgoodwill285]

Lol, i have the opposite problem. My biceps are nice and thick from the front but they look shitty from the side

[@TheEditorJosh]

All I know is, once I started focusing more on my tricep extensions, overhead extensions, bent-overextensions, and overhead press variations, my arms looked a lot better. That's why you need to balance out your curls and extensions when you're programming.

[@cemozen349]

train forearms and you will look jacked from the front

[@Heliox98YT]

Hey Alex , I am a novice , not the greatest genetics , ive always been a weak guy , but im working hard to become a intermediate lifter, getting close , but I also love slowly learning the theory behind it , and as a test to myself i wanted to create a novice program that i think would make me enjoy the routine and put me in the absolute mindset. Day A: Squat 5x5 , Bench 5x5 , Pendlay Row 5x5 , Tricep Extension 3x8 , Preacher curl x 10 , Stiff legged deadlift 3x8 , cable crunches 3x10 Day B: Trap B. Deadlift 5x5 , Seated overhead Press 5x5 , Weighted Chin ups 5x5 (Complete strech), Close grip bench 3x8, Cable Crunches 3x10 , Hyper extensions 3x10 with a plate. I do not by any means claim to be knoweldged, but its just my attempt of challenging my mind and i hope you can maybe comment on it for a second of your time :) Much Respect Man , i learned so much from you.

[@ukhan1530]

Hey Alex, can you add another back exercise on intensity day or will that be to much? Thanks

[@TheGoldenPower_]

U Khan Whatever you want, if you know what you can handle then why not? I add extra tricep work in my format because my presses have been lagging.

[@ukhan1530]

The Iron Matic the optional tricep work that you add do you do high volume on that or still heavy weight?

[@TheGoldenPower_]

U Khan I just add it. Maybe there will be 2 tricep workouts on the template, I'll just add a third. Same with any other body part. It's entirely up to you. For the arms I'll do weights 80-90% and rep it out.

[@victor1993k]

Realest fitness youtube channel out here ! no bullshit

[@TheMorganBrothers]

I have a question! Do you think novices should follow linear periodization? Or jump into a workout system like your current one? Also, if you woke up tomorow as a novice what program would you run?

[@atease168]

Anyone else want wider looking biceps from the front? That’s my biggest weakness

[@kikson7773]

Fletcher Eaglesome bro i know the pain

[@UGK4LIFE1212]

Well my advice is to train the short head of the bicep by doing: wide grip curls (ez bar, dumbbell and barbell) and wide grip preacher curls.

[@marshallore6869]

@_AJ Good advice.

[@atease168]

_ AJ I just tried that and it was great thanks man. I’m also finding heavy barbell curls with a controlled negative really help

[@grweb009]

Yes, smoking and stopping it, interfered with my training. Couldn't breath as well and my working capacity took a small hit. I also think it affected my performance because when you smoke most of the oxygen in your blood is driven towards your heart and not the rest of your muscles.

[@dekelkap8886]

Leonidas K. Thanks for the answer

[@dogimagi22]

Hey Alex, can I run Naturally Enhanced as a beginner lifter or would I have to reach the intermediate level first?

[@TheEditorJosh]

You should build up your foundation first. You'll learn to understand your body and what works/doesn't work. You'll make faster progress on a linear system at first, but once you plateau (and your sleep, water, and food intake is on point), you should switch to Naturally Enhanced. It's definitely possible to start with Naturally Enhanced, but not really recommended.

[@Sexyboy2545]

Hey Alex, you gotta do a COLLAB workout, with either, Brian Alsruhe, Kinobody, or Omar Isuf. It would be spectacular to see you do strongman with Brian.

[@lachmyster]

Not Kinobody he's a douche, but the other 2 are cool guys I too would love to see that

[@AlexLeonidas]

Totally down homie. Would just need to be in the area

[@voss9933]

is the thing you said about the neck being able to grow faster than arms and calves mainly because of more receptors in your neck and traps? my guess

[@SIIKAP1]

The dude asking about his arms getting bigger but not thicker....I think he means his arms aren’t getting noticeably wider, like in a straight on angle.

[@LJLeeTV]

Vegan Ice Cube gotta train the brachialis

[@kaneenabled2967]

Yo alex, what do you think about trap bar shrugs (with leg drive), good exercise for trap development? in an overloading pov?

[@EndlessKurtis]

Alex pumping out content left and right. Fucking awesome 👏

[@Deathstroke0_o]

Alex bro u never smoked thats good cz its the most fucked up thing to do i have stopped smoking after I started training....when I started it felt like my lungs have become so week that i used to get tired and ran out of breath all the time and cough black all the time now after 7months of no smoking I can lift and breath good and no lack of stamina but thanks to you my man I'm so much better in doing stuff...keep up the good work I'm with you :)

[@anthonyhaga7559]

Alex, I recently started a new job. I’m basically loading and unloading bumpers to/from racks. It has lots of fore arm, biceps, shoulders, and even calves. Could you please give me some tips to combat this on a ‘connective tissue’ level. Much appreciated, your the man!

[@thomaskoukouris4070]

Q&A: what to do if you stall in the bench press on your novice program?

[@DJMorgz_Official]

Hey Alex, can I add some Isolation work for chest, lats and quads into Naturally Enhanced as these areas are slightly lacking for me and my traps are already pretty developed, thanks

[@donovan264]

maybe Replace the OHP with horizontal presses

[@KaseysHomeGym]

Yo Alex I been lifting for many years now but I have never trained my neck and it is 18 inches. Maybe it grew from heavy overhead presses and deadlifts.

[@polarmusic9059]

Hey Alex love your shit man, made awesome gains off your program, my before and after pics are INSANE keep it up!

[@mrzetaheta5560]

Is there a weighted stretch exercise for forearms?

[@donovan264]

Probably not good for your wrists

[@TheEditorJosh]

That sounds like performing static curls or hanging off a pull-up bar (and adding weight over time). Even though your back will be working a lot, your forearms will be aching afterwards.

[@mrzetaheta5560]

Minewire Fitness Thanks man:)

[@TheEditorJosh]

Any time

[@stamatisvragas7720]

Alex I think that if you focus on mind muscle connection on the biceps you will see extreme progression on the bicep

[@JackedJacobOutdoors]

Here’s my stance on 5:50 ... If you are arm dominant like my dad and I you can still look yoked but you won’t get the look Alex has. With a tank top or basketball jersey you will look yoked but your back and chest will always look underdeveloped compared to your arms. We all have different genetics so everyone’s “bear mode” is gonna look different

[@JackedJacobOutdoors]

Isaac Schlomo Shekelburg-Cohen me too but the arms will still outshine it

[@sethjsanchez]

I squat/deadlift barefoot. I feel that I can exert more power in this way

[@sethjsanchez]

MrFitnessFanaticFoodFanatic right on, brother

[@TheEditorJosh]

I Squat/Deadlift with Jet Black Converse Chuck-Taylors. They have a flat sole (a lot like being barefoot) and my gym doesn't like people working out in their socks.

[@sethjsanchez]

Minewire Fitness i used to do that! but my pair got broken and to be honest, those shoes cost a lot here in the philippines

[@KubeKraft]

Do you still use Minox? And if so, once you get terminal hair growth do you still need to use it? Thanks

[@D9Wx]

love your videos! Taking ur advices to heart. Started doing some rack pulls and explosive stand-over rows. Love the last one alot. Can you make a video about strength training for a explosive martial arts style? Standup and grappling.

[@justindomingue3345]

What is your opinion on Sheiko’s beginner program #2?

[@ibrahimsobhan2156]

How to incorporate high intensity rugby training sessions x4 a week + 1 game with naturally enhanced?

[@jimwalker7569]

For q and a: do you think elite naturals like bugenhagen can still make improvements to their physique? Or is he essentially just using muscle he already has to get stronger on certain exercises, while not really getting bigger anymore

[@johnjohntv1195]

Hey Alex will you consider making a program that fuses calisthenics and weight lifting?

[@RDA8191]

I think he means his arms aren't looking thicker from the front. Maybe they are getting bigger when viewed from the side, but not "thicker"

[@donovan264]

Yeah, the peak is improving but thats it. Poorly phrased i dont know why he put that in the video

[@user-wf6xd3db4i]

How to progress on pressing exercises on bulgarian? Also, easiest on the back deadlift variations so i dont hurt myself on bulgarian?

[@muscleandmath2910]

I find that for dead stop training, smaller ROM is better. For example, on intensity day I might do pin press at chest height, but on volume day I'll do high volume presses off pins at the nose level.

[@Hersovyac]

Hey Alex you said that Jefferson is safer than conventionnal for mixed grip. I see Eric did 800lbs like that. I am at 7 plates in volume work or so I am starting to feel my left biceps being "tired" or feeling more sensible when I stretch it. Is it a warning sign? I didnt changed much my training for biceps

[@Enty94]

Alex how do you manage calluses that tear ?

[@EnisTortul]

kzbin.info/www/bejne/lYulnpyHopmAfJY

[@Timmone35]

Get a pumis stone and sand em down before each session.

[@donovan264]

lotion

[@TheEditorJosh]

My calluses tore during a set of Cheat Shrugs with Straps. I recommend cleaning the wound immediately (gym equipment has loads of bacteria and can get it infected), putting some Neosporin on it (speeds up the healing process), bandaging the wound, and using a Pumis Stone to shave them in the shower once it's fully healed.

[@BobMc87]

Hi Alex..... Can you recommend a few lower back and ab exercises to do with minimal equipment, I don't have reverse hyper machine in my basic gym. Also, I have a bit of a gut, will these exercises help lose fat around my waist? Thanks Alex, one of your many Scottish fans!!!

[@antonolesen4113]

Bob no specefic exercise will help you lose fat around the waist, bodyfat percentage is 100% determined by caloric intake, and if you want to lose belly fat, you will lose fat all over your body, spot reducing fat is a myth. Cardio also helps of you have a hard time eating less, Then up the cardio a bit

[@BobMc87]

Thanks for the reply Anton, I didn't want to hit Alex with a massive story for a question. I have a bit of a gut, which I'm not overly bothered about as aesthetics aren't my number one priority, the question was more related to abs and lower back with minimal equipment, I'm looking to get stronger and stay injury free and feel it's about time I started doing LB+A. I eat well and do HIIT and lots of walking, I was a fat over weight and out of shape, slowly but surely changing and getting stronger and becoming a better version of myself, all thanks to guys like Alex on KZbin.

[@BobMc87]

Thanks Oz, Yeah that looks like something I could come up with, using the bands and some type of bench! :D

[@minecraftlord568]

Bob I just lean over a plyo box in my gym and stick a dumbbell between my legs

[@BobMc87]

Yes, another great idea. I'm thinking of buying a loading pin, putting it under my dining table with weight on it and using a resistant band. Dumbell would work too. :D

[@theveganlawyer2193]

13:37 I think he meant that you can see the arm growth from a side view but from the front his arms look thin

[@AlexLeonidas]

Hmm maybe you're right

[@ismail7409]

Hey alex quick question. Do the volume days come from FUCKING HELL!?? I SWEAR I WAS GONNA PASS OUT THE ONLY THING THAT KEPT ME GOING WAS THE SSJ3 THEME. holy shit. brutality

[@AlexLeonidas]

Haha I feel you Ismail!! They are truly brutal, I once threw up during a volume workout

[@Abbas_179_]

Hey Alex nice video really enjoy these Q&A's What do you think of the GZCL method?

[@vladastojanovic4776]

I smoke. It doesn't effect your str at all. However, you will notice you are out of breath more. Ok lets put it like this... If you are noticing that in between sets, you feel you are good to go in regards to your muscles, BUT you are still catching your breath, or your pulse is still high...it should be beneficial to quit. I personally noticed much better conditioning while i was vaping instead of smoking (quiting will do the same ofc).

[@udayp901]

Hey Alex how do I fix anterior pelvic tilt that causes chronic low back pain?

[@Darknight526]

Alan Thrall has a really good video for APT and PPT.

[@rihards1767]

Hey Alex, I was doing your novice program about 8 months ago, then i stopped because of the lack of progress (probably because i was 16 cause Recovery was on the point), and then switched to calisthenics. Now i went back to your program and i have a slight increase in terms of bench. How big is the possibility of reaching intermediate stage (because the work capacity from barz and that type of stuff)?

[@rafaelmelo4339]

Hi Alex. Im going to África for 4 weeks volunteering. What should my workouts be like so i maintain some mass? Im not gonna have Access to any gym or weights. Thanks

[@Peter-ft5xg]

Rafael Melo Awesome brother. I volunteered in capetown. Looking back on it i wish i looked into calisthenics. Might check it out for short term maintnence in another country

[@TheEditorJosh]

I maintained all of my muscle mass for two months by just using bands (while recomping). I couldn't use any barbells or dumbbells. I own bands ranging from 30lb-200lb of resistance, which is perfect for performing a Volume and Intensity Day without weights! I made home workout videos demonstrating that, if you're interested.

[@rafaelmelo4339]

Thanks for the ideas guys🤗

[@infinitypulse7816]

Hey Alex, I started boxing lately but only once a week doing NE 2x a week. Could I do boxing on a bag(not going all out) as my GPP?

[@Therealvielo]

Do you “need” to train for strength And Hypertrophy in order to get bigger ?

[@donovan264]

Training for strength IS training for hypertrophy. Hypertrophy will always occur as a side affect of strength increase

[@williamchristiansenwenners8140]

Donovan Dorvilier not entirely true, the main driver of hypertrophy is volume

[@woffe8094]

@@williamchristiansenwenners8140 yeah but if you account for volume then it's much better doing strength focused training. For example increasing frequency and intensity.

[@noahdamico6801]

Q&A: My sister has been doing general strength development for a few months. What type of exercises or muscle groups should she focus on for the hourglass figure and nice legs?

[@elskost8979]

Could bending the knees influence the neck curls like it does with the abs? (Idk if influence is the right word i dont really trust google translate)

[@GabrielMartinsFitness]

Wait the standard z press is on the pins? I thought it was freely and the pins a variation!!

[@hellaflygames788]

tbh alex confused me with that too im pretty sure withjout pins is a z press and hes just confused

[@kandaiiso]

Yo Alex. Do rack pulls and their variations have a place for back development for arm wrestling? Or should I stick to cheat rows and weighted chins?

[@axmanhanson640]

To the guy who asked about the cigarettes you can still make gains in the gym. If you smoke 30-60 mins before a volume day you will get out of breath a little easier and or cough more. If u lite one up after your workout you will feel more relaxed. It won't affect muscle size, strength, or work capacity unless you smoke one right before you walk into the gym. Just do moderation/guidelines on your workout days, brought to you by a cigarette user

[@russ9656]

Alex ,yesterday I did rack pulls for the first time and now I woke up and holyyy fucking shit this soreness that I feel is insanee

[@abs0978aa67]

rus s i know man its ridiculous

[@aaaaaa-iw2yj]

Is there any other way than testing what exercises have direct carry over to others/main lifts. Also how to identify weaknesses/weak points?

[@junbi1922]

Hey Alex, do you have any tips on Lifting especially doing squats and deadlifts with flat feet?

[@mrali9892]

Very beneficial video bro

[@Uziman1233]

What do you think about ammonia inhalants? Would using them on the intensity day help with gains?

[@claykh]

Aye Alex, what do you think about adding more band tension than straight weight?

[@konstantindejanovic773]

I want to incorporate snatch grip dl's but every time i do them i keep hitting my junk, mainly with heavy weights since i have to keep the bar close to my legs. Is there a solution to that?

[@minecraftlord568]

What do you think of the situation in Montreal right now? After the complete dismantling of the rizzuto organisation, do you think Montreal is still under the wing of the bonanno's?

[@PWill]

Yo Alex, you've said in the past that Training the neck will carry over and make your traps bigger. With that said, will skipping the heavy shrugs and rack pulls, and just doing high volume (3x20 etc) on those exercises, and training the neck heavy, get you big traps. Not optimal growth, but 'big' traps?

[@curziocasinicortesi4640]

Yo alex do you do Jaw exercises? Do you reccomend them?

[@muamerblazevic1837]

Any advice for maintaining strength and muscle while cutting and minimizing chance of injury while doing it?

[@alexdmrgs]

Low Box thigh-level-pin zercher Squats 2x2 are insane, recommend!

[@user2451]

How to keep rotator cuffs injury free?

[@jacobg1585]

Aesthetic Motivation band dislocations, OHP, band face pulls, external rotations w bands

[@droz530]

Train them

[@tmapplesgaming2271]

Lying external rotations, Face pulls/Cuban rotations. All in the 3x10-20 range.

[@reezis1619]

FACE PULLS! Best and most underrated exercise ever, great for injury prevention, getting bigger rear delts, traps and forearms aswell (targets the brachioradialis effectively)

[@TheEditorJosh]

Cable/Band Face Pulls and Band Dislocations for high reps (3 x 20+) have done more for my rotator cuff health than any other exercises. When my Overhead Presses started getting heavier, I began to experience frequent pain in that area, even though my form was fine. Once I added those exercises in, the pain left me completely and it hasn't returned since.

[@najjadshoman6184]

Neck training helps, I am a beginner and took my neck from 16 and a quarter inches to 17, I am 5ft 6 and it helps us short dudes look jacked. My arms are 16 inches flexed... wish they would grow to 16 and a quarter or possibly 17 inches :(....

[@JT-fi4hq]

How do you hack deadlifts without the bar hitting your hamstrings?

[@pauloguga]

put it a little bit more away from your heels when you start

[@GabrielMartinsFitness]

It always will bro it's the anthropometry

[@JT-fi4hq]

yan kashyap someone doesn't know how to read

[@geetambaishya4476]

World Class DBag my bad. I didn't read it properly. Taking the comment down.

[@Jannajx5]

13:17 wrong answer. He is just tall and has long arms probably I have the same problem. My arms grow in width but they are not getting thick and full. Insertions and genetics.

[@swolefuckingmeatball6595]

Alex do you think someone could get away with using the same main press 2x a month/cycle instead of just 1 for strength gains? Is this better for building pure strength on, say, overhead press? Also, what were your main variations to get your ohp to 225lbs? Btw thanks for solid questions on this video

[@swolefuckingmeatball6595]

On NE of course

[@blackmaxOaC]

hey alex, do hack rack pulls on pin 1 build your yoke (neck, traps) to a large extent?

[@Icanjizzya]

I trained neck for 8-10 weeks and I went from 14 3/4in - 16 1/2in

[@AlexLeonidas]

Very nice!!

[@unknownsource4359]

Kamahao what exercise/s did you do my man?

[@Icanjizzya]

Giovanni Moncada 4 sets of Yes/No’s (if you don’t know what it is just Google it)...50 reps each. Did it every other day

[@ShinobiChaz]

Alex do you ever plan to release naturally enhanced on paperback?

[@H8matrix14]

Alex, I recently watched your Lifting Equipment video and i wondered if you have had any ideas for gym equipment.

[@PROJECTHULK1]

What is your opinion about the reverse grip bench press (some studies shows that is the best upper chest exercise) and the decline bench press instead of the flat bench press (some studies say decline is the best chest exercise)?

[@Jk-zv6tz]

For the next Q and A. I'm trying out hack deadlift off the floor. I'm having an issue right before lock out. The bar gets stuck under my ass and on my hamstrings. It's not a smooth pull all the way through like yours. Thoughts? Cheers.

[@crossmodulation9730]

Hi Alex, here's my question: Is it viable to include both deadlifts AND rack pulls on the same week? Talking about heavy intensity for both (sets of 1-3). If so, what days should they be done on? And how many days apart from each other?

[@he8094]

Alex, im doing bodyweight exercises home, should i train my neck as well?

[@olivierarnold_]

Why not?

[@TheEditorJosh]

Absolutely, I wish I did when I started out.

[@losvatos6714]

Hey Alex coud you inform us what is happening with through the twisted nether and the channel you two were going to create . Also could you tell me how to contact him ? I have serious jedi matters to discuss with him . Thank you

[@gish85]

What is a zirca hold? I guess I am spelling it wrong as I can't find a youtube video on it. (this was for the alternative to planks)

[@BogdanZamfirFitness]

What rep ranges do you recommend for intensity and volume days? Intensity: 3-5 for compounds and 6-10 for isolations Volume: 8- 12 for compounds and 12-15 for isolations Do you think this would be a good rep range?

[@xResourceHD]

Bogdan Zamfir depends on each individual movement, i wouldnt recommend 10 reps for deadlifts on volume days. Go with what feels right, 20 reps, 15 reps, 10, 5. Volume days simply mean ur doing a lot of volume? Volume for something like deadlifts can be 5x3 or 5x5.

[@Matt-ps1gb]

Which resistance bands would you reccomend for neck training? I am mainly going to be doing neck extensions and curls with them.

[@JakubKowalski93]

There is a great solution for weighted pushups developed by Sean Kelly. Check out The Fortis Push-Up Harness.

[@Phille300]

Ooo the smooth voice at 6:50, isn't that also how you talk to the ladies? ;D

[@altuber99_athlete]

Alex, why can Eric B. progress following a minimalist program? He's said if you want to increase strength at something, you better to that ONLY.

[@blingeranvideos6568]

Hey Alex, I'm a new sub and I recently went through a bunch of your videos. THANK YOU for showing me the behind the back dead lift. I LOVE IT. I tried to today and it felt amazing. BTW, can you pls rate my lifts. I'm 16 years old and I weigh 64kg or about 141 pounds to give you context. Bench is 80 kg or 176lb (raw) Deadlift is 315lb or 143kg (belt and straps) Squat is 225lb or 100kg (raw) Bent over row is 200lb or 91kg (straps) Behind the back deadlift is 315lb or 143kg (this one is an estimate, I did similar reps to similar weight on my deadlift) Thanks and keep up the great work. P.S, what do exercises do you recommend for rear delts.

[@user2451]

When doing a band cycle should you increase the band tension overtime or lower the band tension throughout the cycle

[@zachquertermous8366]

Alex, I just got naturally enhanced, and I ran my first full body volume day and it kicked my ass in a good way. I used one of your workout templates for the first workout exactly as written. Should I lower the volume a little while starting out, or should I just go balls to the wall from the get go?