Weak Bench, 2.5lb Neck Curl, No Traps? (Q&A)

[@AlexLeonidas]

Awesome questions! Post some more down below :) 0:08 Can you still grow your neck at maintenance/deficit for someone who has never trained neck before? 0:50 Alex is the one arm chin up a good replacement for the weighted chin ups? or do i really mis out on something 1:50 Alex, what is your opinion on situps with bands? I'm not sure if I should do them because they might work the hip flexors more than the abs. 2:39 I am weaker when I press up from the chest on bench press, lock out is good though, should I incorporate a special movement? I am 3:56 Is it normal to start with 2.5 lb for neck curls? :.( 4:09 I'm rack pulling pulling about 3 plates and shrugging at about 2 but haven't seen noticeable difference in my trap development. Could you do a form video? 6:47 Why do you do short rest periods on a volume day? Isn't it possible to lift more weight with a longer pause. Which means more workload and more workload = more gains? 9:05 When should you start wearing belt is 3 plates for squats and 4 plates for deadlift a good place to start. Third time asking kindly reply. 9:57 How would you strengthen your lower back without pulls off the floor 11:42 What are your thoughts on Klokov press (wide grip behind the neck) for side delt development? 13:08 How much stronger should my block pull be compared to my regular conventional pull? I feel like i might be even weaker pulling from 5' blocks 14:26 Best way to achieve front lever? 15:34 How would you combine bike cycling and weight lifting? Bulking,recovery etc 16:33 I have developed average amount of gains and upper abs are visible. Which diet plan should I go for to get maximum gains(bear mode)? 17:28 Why does my OHP increase so quickly compared to my bench which sucks, almost at 60kg(135lbs) after 5 months but bench is barely anymore 19:00 Will weighted pistol squats have carryover to barbell squats (not good)? 20:01 Getting very bad groin pain from box squats, what could be the reason? 20:58 Have you done reverse grip bench press in the past, and what is your opinion on that left? 21:44 Hey Alex, had a few problems with my shoulder, do you reckon doing dips/weighted dips with a slingshot would be a good idea? . 23:16 Hey Alex. Thoughts on Candito's hybrid squat? I think it may be a better option as I've been experiencing knee pain with regular squats, and want to continue squatting. Love your content btw. 24:37 How effective are front neck planks for building a big neck? 25:27 Thoughts on bar path on the bench? Should you press “towards your face” as many recommend ( kinda like an inverted J), or should the path be straight? 26:49 Alex what do you think about removing OHP and doing incline presses , face pulls , lateral raises , planche training ? 27:49 Do you play video games anymore? Whats is your opinion on playing video games? 29:57 Alex did you start smoking pot? You seem much less uptight. I like it

[@kevinvargas8344]

AlphaDestiny Is it possible to still build an above average neck size by only doing the neck side laterals or will some type of imbalance occur?

[@morganvonbogel9918]

How come when bodybuilders bulk they get big all around their body, but when I try to bulk I gain a little muscle, but it just goes to my stomach. I am eating clean and training hard and I just want to get bigger, but it is hard. Can you help me. Thanks

[@JuanPablo-rf4vo]

Alex Should i incorporate rows into my full body training if im already doing chin ups for pulling? i am also dong overhead press and bench press, is it enough pulling to compensate? Sesions already can last up to 120 minutes.

[@geoffdowdall8247]

AlphaDestiny these videos are fucking amazing

[@samjameson4917]

AlphaDestiny Do I need to have a volume day when running concurrent periodisation or can I have 2 Intensity days (novice). Also, do I use the same exercises on the volume day as I did on the Intensity day and rotate the exercises on both days simultaneously?

[@borism.5375]

I do not lift weights. BW only, and lemme tell you... Your advice about Front Lever is the best one possible. Great summary.

[@AlexLeonidas]

Glad to know homie

[@EvoBeard]

Man I love the ending of this video, that was a great question to end it on. That was really enlightening and hits home with many of us that stray a little from our paths due to whatever's going on in our lives. Respect.

[@johnwicksfoknpencil]

I hope Alex grows his hair out enough to braid it back and rock a rat tail like Leonidas in 300.

[@avsky837]

I think he would look classy rocking some blonde spikey hair and maybe a hoop earring

[@kumarramamurthy5234]

John Wick's pencil: Long hair options e.g. Viking hair, Man bun, or braids. Then do some travel vlogging like goj g greece, italy, diving, island hopping to show physique.

[@zero98ify]

Fuck no, rat tails look disgusting with no exceptions. Alex is gonna look like a neck beard if he does that

[@Joe-os2dd]

Ew no lol

[@aminehadi2209]

God bless you , your are such a great man , you have changed my life , and I’m very thankful to you 🙏🏼

[@AlexLeonidas]

I'm thankful to you too Mohammed, thank you for your support. I am honored to have positively impacted your life :)

[@knifetricks4373]

awesome my question is in it(the one with the one arm chins), thank you very mutch alex for the answer, i think its cool how you take your subscribers this serious, respect for you

[@frankengymstein]

Whoa, I'm looking forward to this entire Q&A, thirty two minutes, man that's dedication. Thanks Alex. You've helped me btw with my confidence issues. Blasted the music on my bus lol. (phone blast not radio)

[@anthonyrosario8982]

i dont get it... you had confidence issues and you think blasting music on a bus is helping you overcome them?... seems a little arrogant... if you want to overcome issues dont be a dick in the process. get some headphones....

[@TommyGun8142]

That's not confidence, it's just annoying.

[@frankengymstein]

You clearly didn't watch his video. You may be being a dick, but truth is, you're probably never going to see those people again, and they don't pay your rent or anything. If someone asks me to lower it, I will respectfully do so. Also, my phone sucks, so full blast isn't as loud as you guys think.

[@top2737]

Ye u faggots are so concerned about some random fuck being annoyed to other people once he mentions something u would be scared to do. Just stfu with that crying bullshit and admit that u are scared beta cucks, fucking pussies

[@kristapsbirins8584]

Qanda0708 edit: just realised qanda means Q&A (questions and answers) 0708 is the date

[@LubedLightsaber]

Ivars Zvirgzdiņš I thought that was a name, I’m dumb as fuck😂

[@Aswornbyshade]

Ivars Zvirgzdiņš not the Town next to wakanda ?

[@tommy2346]

Where did you read that

[@kristapsbirins8584]

Tommy it said it in the notification

[@filiptiric3397]

You definitely had some influence in my life. Thank you.

[@AlexLeonidas]

Happy to help Filip

[@Yasill_Spiritual_Lifting]

This new Alex is Alpha AF! That's really inspiring bro!

[@Shennnnnnnnnnn]

Thank you for sharing your experience, insight, and knowledge on all of these topics.

[@GabrielMartinsFitness]

Alex, for pains inside the hips during box squats check the channel Squat University, it has a PERFECT fix. It's not on the muscle. You basically need to open up more space to allow more ROM. You basically pull your leg outwards with a band. I used to have a crazy bone pain and now I can do box squats, check it out!!!

[@orthellen4193]

Gabriel Martins same

[@JorgeGonzalez-sx7fk]

definitely on your side when it comes to the way you bench, even with a totally different body type

[@amatthew.m6059]

Best excersises for tricep thickness and mass. Thanks Alexx

[@StevenIuele98]

Strength standards in “unconventional” lifts? Zercher squat, weight dip, weighted chin, trap bar deadlift, behind the back deadlift, etc? Thanks for all the awesome content lately man

[@robbiewatson1577]

To the guy asking about neck planks, especially weighted neck planks, they DO work in my experience for size and definitely strength.

[@jerrylopez3249]

Awesome dude and channel!! Especially when answering the last question.

[@sidoney101]

Hey Alex I saw the question regarding cycling and weightlifting. I'm 40 years old and commute twice a week by bike (50 hilly miles per week). I've combined that with full body 2 to 3 times a week. I seem to recover fine as long as I get good sleep. When in gym I do 20 squat routine and my quads have absolutely blown up. No recovery issues. Routine is really working for me.

[@Almansa403s]

Thanks for everything you do Alex! Keep up the great work.

[@Superhecticwog]

I have a weaker bench too but if your having trouble raise volume in form of sets and reps and build the chest!! Muscle is a driver of strength all the way up to advanced stage. For example I work up to 20-24 sets of chest a week over 2 sessions per week then deload when I hit that set number. Accumulate for 4 weeks deload for 1

[@dipicat1]

This is the first video of yours I've seen. I'm really impressed-- very well spoken and knowledgeable (I subbed)

[@AlexLeonidas]

Dan Morrow Glad you enjoyed it Dan, happy to have you on board :)

[@louisl3030]

I like how everytime the last question have a motivational topic

[@abublahinocuckbloho4539]

just to clarify on the "Klokov" press. 1st thing is that it is called the sots press. Klokov did not invent this exercise. It has been widely used in weightlifting as a mobility drill as a means to ensure getting comfortable in a deep catch position in the snatch while simultaneously being able to press the bar overhead as you position yourself to catch the bar in a deep squat position. This exercise should not be viewed as just a "side delt" exercise as it is multifaceted in its execution. with the approach of just viewing it as a side delt exercise you will snap your shit up as you will be missing vital technical cues to execute the lift. it is worth pointing out that with oly lifting it may look like the shoulders are the weak link and thus injured frequently, it is actually the elbows that are most commonly injured especially in pressing motions that place the bar behind the head. there are 2 people on youtube that can explain in great detail as to how to execute this lift safely and how to maintain stability in the shoulder despite pressing a weight behind your head. greg everett from catalyst athletics goes in great detail how to execute this lift in progressions and zack telander talks about the importance of internal rotation in catching a snatch. these two might just provide an informative counter argument to that of athleanx.

[@shakeeljessa9619]

Great video as usual Alex!

[@captainobscurity491]

I have never heard of Candito's Hybrid Squat until this video so I looked it up and found out that that's exactly how I've been squatting for years. Basically I when I started lifting I did high bar squat and my goal was always to get the strongest I could at the squat, but I never bothered to learn how to squat low bar. So, instead I just made little tweaks to my squat form over time to maximize my high bar form for strength. Like, first I cut my depth to just bellow parallel rather than ATG, then I widened my stance to move the point of max stretch reflex higher to my new depth, then I found I was just strong at squatting wide so I widened my stance a bit more and pointed my toes out more which made me even stronger (probably because this allowed me to use my hips more), and I have always preferred squatting in flats. And now I've ended up with a high bar squat that is maximized for strength or basically just Candito's Hybrid Squat that I came to independently from Candito. So, that's interesting to see that someone else has thought of this before me and I'm not the only weirdo who does this.

[@homegym_overlord1370]

Loving the beard my man!

[@DDB-91]

Awesome Q&A as always brother.

[@DrAdnan]

Best Q&A on KZbin

[@Hoppitot]

Why is the stretch reflex such a bad thing to use when trying to get bigger and stronger, I looked up what the stretch reflex actually was but I didn't really understand it so would you mind please telling me. Like isn't it still your muscles doing the work. When reading about the stretch reflex I understood it as something that primed the muscles to do more work and as such you got a little stronger, if that was the case it seems like it would be good.

[@ChaosCreator73]

When using dead stops or pauses, eliminating stretch reflex you are essentially getting more out of less weight at the bottom part of the movement

[@Mike71730]

29:15. Yeah man. I’ve said it before when you bring this up-Souls is where it’s at for gameplay. If you want the story, it’s there for you to read via item descriptions; the point is that the lore and story aren’t shoved down your throat with countless cutscenes and endless dialogue.

[@hunteressthompson5878]

18:00 or so when you were talking about being built to ohp and poverty bench I can relate. Last time I maxed out I could OHP 60kg but I can bench like 75kg for 5. Always had strong shoulders and triceps with little effort and have to work 2x as hard for chest gains. Once I cleaned up my form I gained like 10kg on it

[@trencough2608]

I tried the sit up with bands before. It was way harder than i expected. I could'nt do a single rep with the bands i had. Now I have lighter bands, but I have'nt tried it again.

[@armandocera3969]

Not even watched the full video and already liked it 👌

[@Behindtehlulz]

Sheep

[@Shukulo]

Behind The Lulz so youve never liked a vid before you finished watching it? Lmao

[@Behindtehlulz]

Maybe in the middle of watching it, if the video is that good, but never BEFORE watching it, thats what sheep do Its impossible to like something before knowing if you actually like it or not

[@Shukulo]

Thats not what he said tho...

[@Behindtehlulz]

ohhh, you right! Read it wrong, sorry armando

[@Bowfella]

Actually diggin' the longer hair bro.

[@Shukulo]

HitlerNr 2 ;)

[@swan20051395]

I just did my first 5 unsupported handstand push up. I feel like I achieved ultra instinct lol, after 5 months of training for it and hurting myself several times

[@AlexLeonidas]

bruh that's awesome

[@swan20051395]

AlphaDestiny Thanks man , my delts are blowing up. Now if only I get my biceps that big , it will get their when I start training the iron cross

[@johnphilip6120]

brilliant my mate, after going through self development myself, i was weighing in at 24 stone a couple of years back but now ive pretty much got abbs even on a bad day (however blury they may be haha). Your video speaks the truth and i do think that your message will only boost your channel to another level, some of your earlier videos have helped me on my fitness journey and especially your videos on body fat levels that helped me realise how stupid it is to walk around ripped year round for a natural athlete that wants to perform optimally on a day to day basis. Stay positive, ill be uploading a transformation video myself on the 1st of November. I hope to compete in amateur bodybuilding next year and i am also studying to be a personal trainer. You along a few other youtubers like hodgetwins, kinobody and yo elliot have genuinely shaped the new me. if anybody wants to see the transformation please ask and ill send you over my ig account. Keep working hard.

[@alexmora2342]

Yeah hey alexx try out the band work for the abs 2:15 Stefi Cohen actually does resistance bands sit ups as her main ab exercise. She mention it's one of her secrets on getting her six pack!! She ties the band around a power rack , gets in a sit up position with the bands out in front of her body and with her arms straight hold the bands she does a curl up and . Dude it feels amazing after 10th rep u feeeeeeel it burnnnnnnn .

[@Cirillian]

I have similar issues as the OHP guy. After 6 months I'm able to OHP 190 but my bench right now is still only 250. I really think this is odd lol. Edit: I've always had rediculous shoulders before I started working out.

[@AlexLeonidas]

Damn that's insane bro!

[@peaceloveandstrength543]

I did front and back neck bridges for 3 months. I had to increase the height my feet were at to make it harder to hold. I would do 4x30-60seconds. I didn’t gain size, I maintained size. The strength was really nice.

[@Roly7979]

Alex any tips on building a classic physique like Chris bumstead?

[@DynamicArtsHD]

steroids

[@mattfolkerts3277]

Im not Alex, but I would focus on upper chest, shoulders, and lats for the V-Taper (incline presses, side laterals, pull ups, pullovers, etc) and lots of heavy leg work, specifically quads (squats, leg press, etc).

[@Roly7979]

Matt Folkerts thanks man, what good exercises will work the most for the quad sweep?

[@mattfolkerts3277]

For outer quad sweep I would say close stance leg press, and make sure not to point the toes out, also front squats or high bar squats with a narrow stance.

[@JennaTilwertz]

Jovan King Dianabol, Test help too!

[@miguelodin4712]

What would be a good way to nail my marine corps physical fitness test? They test our pull ups/push ups (20), marine crunches(115), three mile run in 18 minutes, overhead ammo box press, buddy carry, and obstacle runs. I’ve been thinking about training running and calisthenics every day, and doing some squats, deadlifts, and overhead presses 2-3 times a week. What do you think?

[@IsaacMorgan98]

I think a better pre req for front lever would be a skin the cat not an L sit. The front lever is a Lat based exercise as they are under the most load, as far as your abs are concerned it's only a bit harder than a hollow body hold as all they are doing is holding the legs and pelvis up, where as the lays are holding everything below your armpit.

[@FlyLikeAirplaneKnows]

the 4:09 timestamp from the description is at 5:09 in the video

[@Dispensationalism]

Great q&a alex But the last one was 👑 Here you get your like

[@MatthewSchrage]

Thoughts on using a less "bent-over" back angle for barbell rows? The completely horizontal back angle that a lot of guys recommend feels very awkward. I feel it much more in my back with a less aggressive angle.

[@turtlepond104]

That’s called the Yates row

[@aarona634]

Yep, look up yates row tutorial

[@aarona634]

Some times pendlay rows feel more comfortable because you are not maintaining the same horizontal position through the entire set.

[@camerongawn]

I can deadlift 4 Plates for 3, squat 2 and a half for 5 yet can rack pull 6 plates just above the knee for 2, am I still a novice on my lower body because of my squat or should I move to an intermediate programme?

[@AlexLeonidas]

Sounds like you're ready for intermediate programming

[@christiancontreras5797]

Hey Alex are there any exercise for hitting all 3 heads of tricep at once, or must I continue to hit each head with its own exercise?

[@3Runner95]

qanda0708

[@MackABD]

3Runner95SRB QUANNNDAHH

[@prof.abderrahmane]

Came here to type that

[@rospickle]

... it's obviously how he manages his video files; Q & A 07-08

[@3Runner95]

Daan Coolwijk no shit

[@tommy2346]

Where do you see that?

[@ivanrep5234]

Hey alex, what are your thoughts on aajonus vonderplanitz and his diet? Will we ever see you rocking a stache and a mullet?

[@ulisesxavier1116]

How to do progressive overload on neck curls? I’ve consistently trained them only for a short period, I started at 3x10x10lbs once a week, then 3x15x10lbs twice a week, followed by 3x18x10lbs twice a week, and only last week did I train at 3x20x10lbs. I want to progress but am rather scared of suddenly doing more than double the weight (10lbs =>25lbs plate) on a body part that if broken could kill me.

[@ulisesxavier1116]

PS I also do reverse neck curls twice a week. I train at the gym 4 days a week (though during vacations it turned into 5) I’d go front-back-front-back on the neck curl, and the progression so far is pretty much the same.

[@AndrewRobeen]

How to balance basketball and weight training. I am running your novice program and currently having recovery issues. Squatting 135 lbs for 5 and trap bar 220lbs for 5 (yes i'm weak af). I play basketball 2+ hours a day close to game speed about 4x a week, and the other 3 days are lighter shoot around sessions. Im eating 3600 calories, do i need more calories? Or is too much game speed basketball drills?

[@Elcorona13]

Andrew Robeen you gotta put your priorities. Alex mentioned this in his last q and a I think. If you want to play basketball then put your priority on basketball. If you want to get into fitness then put your priority on the gym/ calisthenics. He has talked about mixing basketball and weightlifting beofre tho.

[@XxAlex530xX]

I use to play football(soccer) my body honestly adapted even when I was sore but as the guy above said. Set your priorities straight. I still play but no as much so I'm lifting weights more than ever

[@tdwpx5]

Andrew Robeen make sure you are eating enough and sleeping enough. After those are addressed then you have an issue with the volume of work.

[@darrenlennie1184]

Hey alpha, I'm a novice lifter, 18 years old, I have two workouts, a compound lift day with bench press, squats, shoulder press,cable rows and rackpulls above the knee. 2nd workout: mostly accessory lifts and high volume for arms and side delts etc... I alternate between the two with a rest day in between. I'd really spprec you're opinion.

[@AlexLeonidas]

I'd need to see the exact routine man. That said I recommend you check out my novice program

[@txrx1060]

Dude waiting for the beardoil video!!!

[@ivanterehov321]

How to fix a weak scapula, i constantly get back pain from it.

[@oscarstenberg2745]

Rows, overhead work, face pulls. Gymnastic rings are a great option

[@boonb1]

Here are a list of rehab first few with done with band then light dumbbell max 5lbs you can work up later then also need a ball and a yoga ball. Lie stomach down on a table with your arms hanging off with dumbbells. Straight arm pull backs3x12-15 Y raise targets traps3x12-15 Scapula push up on knees max is in push up form when stronger.3x15 Band time Scapula rows Read straight arm fly Half way lat pull down Innies and duties.3x12-15 on all. Ball time Straight arm ball press 3x12-15 circles Yoga ball elevated push up 3x15 Wall push up 3x12-15 Plank ups 3x12-15 When done ice up and stretch. Work towards the whole circuit but do what you can don't rush the hearing process. With concurrent periodization you can make a day of rehab or incorporate some moves into your workouts

[@omarelmohtady7706]

Ivan Terehov watch athlean-X. I think he's your best option.

[@jornsongardr5298]

Some good, clean advice here

[@hergussmith3177]

Good advice with the push ups make that a priority, but in addition try keep your shoulders down and away from your ears. You could also work on the thoracic spine with a foam roller and front squats. One more thing that helped me was actually yoga it really helped me with some nagging issues

[@Anteater23]

Do you think that someone should take medication to fight depression or is there a better way? I'm put off going to the doctors as I've heard bad things about medication.

[@austins6865]

Hey Alpha! Can I do your novice program by replacing the box squats with 3x8 to 12 leg press and doing RDLs 3x4 to 6 instead of the trap bar deadlift? I have problems performing the squat and the deadlift and I just overall enjoy the leg press and RDLs more. Thanks!

[@omarmamood3256]

Hey Alex I do full body workouts every other day / 3xWeek / 2xWeek depending on my free time but I don’t follow a specific program so would it be better following a program ? Or just training hard

[@bhongosibanyoni9171]

Do whatever you enjoy most, a set program with goals will maximise gains though

[@mohammednader7787]

As a student of medicine who is very knowledgable in fitness and strength training, how would you recommend I use this knowledge to make a bit of money to pay of my student loan, knowing that I don't have a lot of free time? Thanks Alex!

[@ztruestile8837]

Ayyy thats me. 2.5 lb neck curl 😬

[@ithinkyoudbesuprised2087]

I literally went from 14 inches neck unflexed to 17 inches flexed in 2 months. No exaggeration

[@Sohum]

whats the proper form for the neck curl? :o

[@ithinkyoudbesuprised2087]

nuknuk48 Alex has videos of it on his channel bro

[@ohtebowah]

i think you'd be suprised wtf are you serious? Whats weight rep ranges and excercises where you using?

[@ztruestile8837]

i think you'd be suprised its 14 inch. .-.

[@tikfok]

Thoughts on heavy one rep max on chin ups for bicep growth ?

[@boonb1]

Chris Hernandez I do them alot but I feel like you need to reach a good strength on them to get biceps in I'm up to 105max don't feel that much bicep but high rep with moderate to low weights man such a pump but check out the shield chin up its done protracted to work on your biceps by valvha I think I did a max in that I thought my biceps where gonna explode not tare but it was so much tension

[@ItsCorin]

Hey Alex what are your thoughts on weekly calories vs daily calories? Say for example you're cutting and require 2200 cals/day, which would equal 15,400 calories a week. Would you be able to eat 2000 6 days out of the week and have one day where you eat 3400 cals, which would have the same weekly total of 15,400. Thanks :)

[@XxAlex530xX]

ItsCorin that interesting. I'm sure it would work. As long as you aren't severley undereating or overeating.

[@XxAlex530xX]

It's kinda like a refeed day in a way

[@phelixtakanen9358]

I can strict press 60kg too and 80kg bench, and ive been training for 6 months ish :)

[@jordanwashburn6971]

Hey Alex, what do you feel about a workout like ‘Murph’ (mile run, 100 pull-ups, 200 pushups, 300 Squats, 1 Mile Run all with 20lb vest on) for volume day? Do you think it’d be a good way to hit tons of volume and also get some cardio work in? How do you think gains would be? And then running a normal intensity day early on in the week. Thoughts?

[@RaiLongLee]

Alex, what do you think of neck rotations? there is a navy seal training video of seals doing ab work out and neck rotation(laying on the back, and holding your neck looking north, then west, south, then east then north again for reps, and go the other way around),tried it, sore neck

[@filipmanjevic8867]

Do you think that you would be able to do a dead hang for 100sec straight?

[@AlexLeonidas]

Yeah for sure. Already did 45-60s with one arm so two arms would be a joke

[@spiritual_hypertrophy]

Hey, Alex! i've heard a few people say that shrugs are bad because if the levator scapula overpower the muscles that retract the scapula, that can lead to bad posture and all sorts of problems. What's your opinion on that?

[@chillaxer8273]

All about that gameplay 😎

[@mitchzimmer9432]

Alex, why is my weighted chin up so much stronger than my weighted pull up? 110lb additional chinup and only 75-80lb pullup locked out. I don't think it has to do with biceps because my arms are disproportionately small.

[@anynamez7048]

Alex , i just started working out and trying to do my first pull up,thing is i got golfers elbow from doing negatives and deadhangs.What other exercises do you recommend other than those for getting my first pullup?

[@boonb1]

Any Namez Straight arm bar bell pull over Rows of any kind and a pull variation be it bands or jack knife pull ups. Also do light curl and extension work with band pump up that connective tissue

[@filipmanjevic8867]

(Q&A) Can you train neck everyday?

[@armancausevic2155]

Sorry for another question but if I train everyday and feel fine should I continue with it. I typically train 1.5-2hrs a day and never really fear worn down?

[@armancausevic2155]

To add I do an upper/lower split

[@ohtebowah]

You're probably not training hard enough

[@armancausevic2155]

ohtebowah That could be it but I train to failure with heavy weight for me i follow somewhat of a concurrent peridoization where i alternate between a heavy/light day

[@huraira448]

i love these videos

[@Redalbania1]

What do you think of a full body split between 4 days? So Monday I do all compound movements, Tuesday I do all accessory/volume work, then 1-2 days rest and repeat.

[@TheNygel87]

Hey Alex, is it possible to modify bodyfat distribution? I currently have a really bad one. My legs, face, arms and upper body are very lean, i think around 10% (model face with good muscle separation and definition, upper abs and serratus, popping vascularity on forearms, upper arms, shoulders and some on chest, upper back and legs) but my mid section around the navel (under the waist) to the upper pubuic area is around 25% and fat af, i look ridiculus like i'm wearing a lifebelt in that area. I've been trying to lean down (omad and also multiple days fasting) but the stubborn bodyfat doesn't go away and i lost a lot of size and strenght in my upperbody, any tips? Thanks for all the awesome information and positivity you are spreading, you helped me a lot!

[@arber124]

When I put my elbow joint at 90 degree, and also my shoulder joint at 90 degree of my body (as if the top movement of a lateral raise with a 90 degree elbow joint), then I externally rotate my shoulder, I hear some cracks in my shoulder, why’s that and what should I do?

[@xxTAARGUS]

Just did this also felt the popping/sliding, you are fine its that joint wetness 😆

[@kimball545]

Hey Alex, I’ve recently taken your advice and started doing all my benching with a slingshot, I have longer arms and some shoulder problems so this helped me greatly and bench has been back on the rise. I have not stalled yet but what are your recommendations for variations that can be done with a slingshot? I do all of my benching paused and would like to continue that. Are bands with a slingshot redundant? Great content, thanks for always keeping it real.

[@arber124]

I don’t want big upper traps, but I’d like to squeeze something from the rack pull because of the high upper back benefits it provides, what should I do?

[@AlexLeonidas]

Try snatch grip rack pulls at the knee or slightly below the knee

[@martinbundgaard9313]

Hey Alex! I really prefer deadlifting instead of back squatting. Will i be good learning to do pistol squats for reps, and add in some front squats, and will this help me increase my deadlift? Thanks

[@Skateborderz]

Would you recommend using iron bull 2.5 inch grips for your novice training program? On the page it says extra forearm work is unnecessary but I would like to hear your thoughts on this. Love your videos Alex.

[@AlexLeonidas]

wouldn't use it homie except for curls maybe

[@donkkimestari4326]

I have been trying to cure my anterior pelvic tilt but it feels imposible cause i have whole day sitting job,what to do?

[@baddicusb7532]

Hey alex, do you think I can make good gains by doing a 3 day a week routine with workout A being weightlifting (3x5’s on OHP, Deadlift, Rows, weighted dips/chins + accessories) then workout B being calisthenics (pushups / pull-ups, pistol squats, rows, abs) all high volume, low rest intervals, and supersetting) and then rotating every week (A,B,A -> B,A,B? I’ll be in a bulking state + 300 cals. Keep making the best videos

[@dekelkap8886]

Alex, I have been running your novice program and I found out that my right back is evidently bigger than the left. In training this has not bothered me and I don't feel the umbalance nor know from where i comes. What do you suggest to do?

[@boosyfox9392]

Hey Alex, i was wondering if you can still make gains, if you are a novice or intermediate, with intensity workout while keeping bodyfat between 12% and 15% and eating at a maintenance ? Love your content btw:)

[@Infinitysend7]

Hey Alex, I'm following your novice program, and I'm still making linear gains on all of my lifts except the Pendlay rows where I've plateaued around 145 for 5×5 with strict form. Should I keep working on it, or start incorporating some body english into the rows?

[@AlexLeonidas]

Keep working on it homie, you should be good till around 185-205

[@kristun216]

Could you recommend some books you've enjoyed lately? I always want more things to read

[@kyleboorse4038]

what kind of arm wrestling movements can i do to make my forearms stronger and bigger?

[@cianwalsh409]

Hi Alex, at the minute I can only do 2 dead hang chin ups so I have decided to grease the groove at home to increase that number; should I do 1 rep sets or use a band to do more reps even though the strength curve would no longer mimic a real pull up as the band tension makes it easier at the bottom?

[@TeamAlan2586]

Hey Alex, question for you. 10 weeks ago I had to have a long head proximal biceps tenodesis in my left shoulder. There was more stuff happening before that so total injury time has been around 6 months (tried cortisone and PRP injections to fix but needed to go under the knife) finally getting my mindset right and want to start training again. Any advice on how to approach training overall? Especially with torso based movements. I need to be careful on pressing or pulls/rows. Shoulders were a general strong point prior. I will be taking a "powerbuilder" approach to training and eventually coming back a 4 to 5 (maybe 6) day split. I just enjoy the gym and enjoy putting in work. Just wondering if you've worked with clients with a similar situation or any anecdotal advice. Thanks bro.

[@AlexLeonidas]

I honestly have no idea bro, this is really not my specialty. I wish I can help but I don't feel qualified. I would recommend consulting John Quint NMT

[@TeamAlan2586]

AlphaDestiny I understand, bro. Thanks for taking the time. I appreciate it

[@timcotter8178]

I almost never do low reps. I can't remember doing one rep maxes. When do you recommend them? Because I never really saw them as beneficial. I've never done them but I've gained close to 40 pounds of muscle closing in on a year. I'm 5'11 and weigh about 190 now. I used to weigh about 150. I'm trying to get to 210 or so.

[@thefarecom]

Hey broo real impotant question: I'm gonna have a home gym with a bar, barbell and variable weight dumbells I will be doing pull ups( also wheighted) and my biceps work and some shoulders mainly ( this will be on the days that i don't hit the gym 2 or three ) And i will be going to the gym three days a week what should i be doing on those three days ??

[@fimehosc]

Hi Alex! I'm running your Novice Program for 3 Months now and have some nice gains of it. My Problem is that i have a shitty shoulder mobility while doing OHP. How can i fix it? Thanks, love your content

[@peaceloveandstrength543]

Hi Alex I see some strong guys only doing half rep standing and seated military press on KZbin and instagram. They will do 8-12 reps (half repping). These guys have nice deltoids. I was wondering why this might be if they aren’t doing full range of motion.

[@AlexLeonidas]

Well it does work. But it's probably not optimal

[@dmccon11]

Hey Alex, I know you say novices shouldn’t do rack pulls above the knee, but if pulls off the floor hurt my lower back can I use rack pulls below the knee to build a strong base for pulls?

[@AlexLeonidas]

Sure but don't expect the carryover

[@Jigzey]

is a 5x10 high bar squat, 3x12 goblet squat and 5x12 calf rais, only 1 time a week enough to grow legs?

[@AlexLeonidas]

Yes that's fine

[@AtobaLongkumer]

Hi Alex! Is it advisable to do push ups in every workout? I don't have a bench press, neither do I go to the gym. Only a pair of dumb bells and calisthenics

[@AlexLeonidas]

Definitely doable my friend

[@AtobaLongkumer]

AlphaDestiny thank you

[@MZ-ez1nu]

Hey Alex is there anyway to incorporate powercleans into your novice program? I'm starting football soon and hear it's a very athletic movement. Thanks.

[@KingMatiCBeats]

I do full body workout 3 times a week. Squads, bench and deadlift all 4 sets for 6-8 reps. And on rest days i do abs, calves and cardio is this any good?

[@Beautiful-Sickening-Rolex]

Alex, any opinions on heavy dumbbell squats? I'm without a gym this year and am doing these every 2nd day...I wonder if they count as squats or deadlifts

[@mylarhyrule904]

I am currently doing a lot of Bulgarian split squats and lunges for my legs as I don’t have a squat rack or heavy weight…. Looking to add pistol squats for more variety but wow…. Any tips to get the form and technique down as I’m currently unable to do a single one yet and they logically shouldn’t be THAT much tougher than the BSS or the lunges, or am I just wrong and they are legit insane tough? And for games…. I’m a Minecraft guy, and I’ll play 2 to 4 hours or more when I play, but I make a point not to pick it up more than once a week…. Often I’ll go weeks or longer between gaming sessions, which is why I don’t really think it’s a horrible thing to play that long at a time as an adult…. Moderation means different things to different people, lol

[@MegaSemin]

How would you program a novice routine for a high jumper ? Would you use Bill starr‘s 5x5 (HLM) or something Else ?