Why I Rarely Do Speed Work

[@DDB-91]

The clarity of your information is absolutely fantastic. No gimmicks, No trick photography or cinematics just you, a camera and raw knowledge delivered in a manner in which all levels of experience can understand and utilise. Thank you Alex.

[@AlexLeonidas]

Thank you so much, D B!!

[@demetriushayes9862]

Yessir, tis the truth!

[@yoshihorror1948]

I agree :)

[@luherrera8118]

Listening to this on the way to the gym! Alex, without a doubt, has helped me more than any other influencer out there. From his calisthenics videos, to his bear mode philosophy, he’s spit nothing but gems from the day I found him. Thanks for everything. I just started my lifting journey, and the nucleus overload/newbie gains is REAL. Can’t wait to see where I’m at a year from now; let alone 5! Thanks for everything my brother! 🙏🏾

[@RichardSage]

100% agreed

[@perseverance4289]

I started using Max effort method once a week and I just realized that I was missing out even though I learned it from you 2 years ago but did not apply it back then. I am making great gains from it and everything you said about it is true. Thanks man.

[@spikespiegel5434]

5:17 When you pretend you're not staring at the hot girl in the gym

[@ConspiracySundays]

ALMOST AT 250K BRO!!!!!! I believe you'll hit one million someday, your channel has given me priceless knowledge over the years

[@RomanKondrachov]

I removed the dynamic effort method from my training long time ago. It served me well. For example on weighted dips (my best total is 235lb extra + 165lb bodyweight), i just focused on max effort (going heavy, >80%, >90%) and increasing my numbers on volume sets (ex: 5*5, 6*6, etc). When it got comfortable dipping 4 plates, i knew 5 plates was almost there.

[@deadsick95]

Another insightful one Alex! I read a study that compared 4x10 with 2mins rest to 8x5 with 1 min rest. The latter found superior strength gains in the squat and bench. Been using it myself for OHP and it’s 🔥almost a combo of DE and traditional volume work.

[@ArminEghdamiDrums]

Yes I've been waiting to hear a thorough breakdown of your thoughts on this. You relied about it in the comments once but not this in depth

[@AlexLeonidas]

Enjoy homie! Pretty much shared all my thoughts on it here.

[@ArminEghdamiDrums]

@@AlexLeonidas I really agree with your thoughts even though speedwork is nice, and I feel like over the past year I have gotten way snappier with it, that max effort is just a different beast entirely.

[@boonb1]

I highly agree it's been a two and a half weeks and I've been doing heavy kettlebell swings 108 lb 1 set 50 reps. I was bored at the gym and I said let me see how much I can conventionally deadlift 3:15 I did a whole set for 27 reps. The weight off the floor just flew and it funny thing the next day I wasn't sore my nervous system took a hit but my muscles they weren't sore

[@joedirt8239]

Just watched your video from a long time ago about biceps vs triceps vs forearms and came to your channel! Happy to see your still making these great videos !

[@iliasissmaili4370]

Great video alex keep up the great work. On volume days; I do 5*5 for squats on lower body days and 4 sets of 10-15 for bench on upper days. My gains are just fine.

[@Tee468]

Kinda off topic kinda on topic, but if I ever wanted to train more so speed (actually power) I would just do stuff like Enkiri does, kettle bell swings, push press, cleans, high pulls, jerks, sprints, weighted sprints, weighted jumps, etc.

[@AlexLeonidas]

I'd do the same thing bro! That, mixed in with DE is Godly.

[@hadramawut29]

Why would I do a dynamic effort workout? To get better at sticking points? No, time could be spent using volume and progression on relevant accessory lifts/muscle groups. Perhaps dynamic effort is good for conditioning? Why not just do a dedicated more intense conditioning session. Is dynamic effort good for when you’re beat up and need to recover? I could see a point in doing dynamic effort after serious CNS fatigue in order to keep the neural patterns active without stressing all the recruitable motor units. But I would/most likely spend a beat up recovery day doing active recovery, eating, and just taking a break so that I could ideally do a good volume or conditioning session the next day.

[@AlexLeonidas]

Exactly! Summed up a lot of great points here 👍

[@ScEscapism]

You said athletic goals, would you ever consider/do sprint work? i know it can be highly rewarding and it is fun, you feel like the flash after you do some hill sprints then test your speed on flat

[@paulnikeqt]

OHP is my main push lift. And i really believe, that speed work, just like in the WB conjgate method, helped me alot...

[@PhilFitworldexposed]

I find DE’s benefit to be the amounts of practice setting up for the conventional exercises, keeping the movement pattern down without having to do tonnes rep work with lets say conventional deadlifts which could destroy recovery.

[@AlexLeonidas]

Definitely helpful for that!

[@joshuamontgomery5390]

Love this video. Ran a hybrid of Texas method/conjugate for a solid 4 years competing in powerlifting. Have had a lay off due to life happening and as my numbers come back up so much of this is applicable.

[@WiLLiSimply]

I use speed work for maintenance and recovery, not sticking to any specific rep ranges but focusing on as many strong, systemically tight reps/set that I can do. Avoiding grinders during dynamic work is an emphasis of mine. My top end strength drops when I go high RPE on them.

[@BaldOmniMan]

I vastly prefer just doing straight sets with regular variations for volume personally

[@AlexLeonidas]

Likewise brother. When I did 275 for 3x10 on the swiss bar bench, I knew 405 was there. Besides going really heavy, straight sets for volume is king.

[@stefandrpa770]

@@AlexLeonidas I do that but after the speed work 😅

[@MikeTheWayOfTheStrong]

Great information, you are a true inspiration for what is possible naturally. All the best

[@ripudamansaggu7980]

Well I recently hit 495 sumo deadlift using the Smolov program, guess I gotta do the new variations type exercises

[@ameykadam3272]

Hii Alex. What are your thoughts on Doug brignole?

[@RaabStephan]

Damn, 4 plate bench!! Shooting for 2 plates as my goal this year.

[@anthonyhaga7559]

Alpha, what do you think about doing naturally enhanced 2x a week set up, BUT hitting arms and small muscles on the “connective tissue” days? It’s more efficient on time, and I wouldn’t imagine that lateral raises and curls would be too cns taxing on those “off” days. Love the channel, keep up the great work!

[@ranveer5854]

bro, what's naturally enhanced. is a workout programme. if yes could you link me in replies. please

[@joebloggs6922]

@@ranveer5854 It’s alphadestinys workout program

[@rockyx_x]

love your videos man, youre very good at explaining things.

[@maxxxmodelz4061]

Have you looked into Wenning's variation on the Westside methods? I really like the systems he developed from it. I agree with you about speed work. I think it's important, but not absolutely necessary. JM Blakely also said speed work isn't important for maximal power. I do think, however, incorporating some speed work early on does help you learn to fire the CNS in a way that benefits max effort. Even though you can never get the bar to move anywhere near as fast as you can with submaximal weights, practicing that speed intensity on your lifts helps train your CNS to "try" moving the maximal weight at a certain velocity, which can translate into higher intensity on your lifts.

[@rileywallace1132]

This is completely irrelevant but I'm on a hypertrophy mesocycle going from MEV->MRV and I'm now on my second training block. I'm prioritizing upper body on an upper/lower split (3 upper, 2 lower days). After my 13 week hypertrophy phase is done I'll deload and start a strength phase included with Strongman movements. Im hoping to take my raw touch and go bench from 230lb to 250lb. The cut is going good I see Alex, good stuff man!

[@joeym2965]

Hey alpha I’ve been wanting to do the conjugate method i have tried learning myself and I am finding it very complicated to understand. There are many like me who are confused and wanting to train this way. Could you please do a breakdown video it would help a tonne as you are great at explaining and you are knowledgeable in this area. Thanks a lot

[@vitalyjohnson3514]

Bro, you work hard and are dedicated. Great job!

[@kenabisan4731]

Could you explain „more out of less weight“ furthermore and why there is such a thing? To me it makes no sense to get a same stimuli and decreasing rest time.

[@fatcat22able]

Hey Alex, I'm a really big fan of your calisthenics content. Just wondering, did your work with weighted pushups + dips help you reach your 405 bench?

[@AlexLeonidas]

I wasn't doing weighted pushups during the journey, but weighted dips definitely helped. That said I didn't do a lot in 2021, really got specific with the horizontal barbell presses. All documented on IG and on some of the workout videos.

[@MuzzaMiki]

I tried speed work for a couple weeks and didnt notice any str gains

[@CyberdarkHellKaiser]

I think that the worse your leverages and tissue quality are, the more you need speed work. If you're too strong for your soft tissues and joints, whether it's because of being that jacked or just from being older then using speed work instead of hammering out reps is great for staying fresh and dialing in technique. I have femurs that are just as long as my torso and bow legged shins, if I try to squat for reps I will be destroyed but speed work lets me get the work in by doing 10×3 instead of 3×10 Conversely I'm built to deadlift with those leverages plus forearms 2" longer than my upper arms, so I like doing 5-6×4-6 to get more volume per set in

[@marcramirez2093]

I also do knuckle push ups. For what reason do you do them?

[@bassmuscle101]

Love the content! I would really love it if you came out with a video on how to program calisthenics. I'm still new to it and need some advice from the master. Lol

[@agraryanfawzi3761]

Hi Alex, I see a lot of armwrestling exercise in your Naturally Enhanced. Can you make program for armwrestling? Thanks

[@eliasthegreat8]

I do feel like bands are a great tool tho for building power through out the lift and on deadlift can give ya some extra lockout work

[@roryc7461]

Man, if I wasn't into lifting, all this talk of gorilla glutes and titanium erectors sure would seem weird.

[@AlexLeonidas]

😂😂😂😂

[@Derwynn]

finished your 169 q&as, amazing information

[@AlexLeonidas]

Awesome man!!!! I'm really glad you got value from those Q&As.

[@ronaldsuarez6389]

Hey Alex you might already addressed this but what exactly is conjugate system,where can I find more info ?

[@mountdoomee]

There's lots of info online! Amazing system!

[@htg41]

What's your opinion on push-pull 6x week approach? Or something like anterior-posterior split?

[@AZ_TONY]

I only see 6x a week working on a bro split, anything more than 4x a week has been counterproductive in terms of size and strength at least in my experience

[@nullvektor9922]

I did that for a few months. You have to be extremely careful with your overall fatigue if you're planning to train that way. I ultimately went back to PPL because I developed some nasty tendinitis and had difficulties getting in a good pump.

[@RichardSage]

Thanks for this! I'll be changing the speed days to a volume approach instead :)

[@emanueleusai10]

I don't know how much my opinion matters but I'm 17 with a 500+ deadlift and I found that just doing regular sets, particularly low stress quad exercises, combined with a max effort pull once a week gave me more strength and hypertrophy gains compared to regular me de set up 😅

[@AlexLeonidas]

I feel the same way, and damn you're strong at 17!!

[@emanueleusai10]

@@AlexLeonidas thanks man, really learning a lot through your channel and you've always been a big inspiration :)

[@sheadoherty7434]

If you're actually pulling 500+ at 17 I'd like to see what you're pulling in 5 years when you're an adult.

[@emanueleusai10]

@@sheadoherty7434 thanks man :) we will see what the future will hold

[@LeonardoRomani-mq7cv]

As a novice following your novice program should I be exolosive/ move the weight as fast as possible in the excercises? i am confused!!!!😢😢😢

[@dashingszn9676]

Would rdls and good mornings be good enough for hamstrings or would both of them be overkill I would do seated leg curls as well

[@cyrilh.8957]

Id do gm and lc on the intensity day and gm lc and rdl on the volume day 3 sets each then you can rotate stiffleg dls in for the rdls after 3 weeks. Seated legcurls are op i wish my gym had one…

[@StrengthHacksCoaching]

I do RDLs on one lower day and good mornings on my second lower day

[@raymakerscalisthenics660]

Wanna bench 405lbs, Squat 600lbs, pull 4 plates? Build your body so it looks capable of doing so.

[@paolocaprini4230]

Would you value De upper and lower the same? Cause I can see the pro of skipping de upper, but de lower gives you the opportunity to practice the movements in an effective still low stress way

[@AlexLeonidas]

One can argue DE lower is better than upper since you're doing two movements, and the percentages + accommodating resistance is easier to manage for most (since our 1RMs are higher). That said, if you did specific hypertrophy work like RDLs, belt squats, etc while maxing out constantly.. the technique honestly wouldn't be an issue. Plus you can always do a short term peaking wave if this was really a concern.

[@AnthonyVenmans]

Day 1 for me is speedwork for Pullups. 10 sets of 2 reps. Every minute on the minute! Takes me 12 minutes at most. Day 2, I do 3 sets of 5 to 8 reps (weighted) with 3 minutes of rest in between sets (takes ma also a good 12 minutes). Day 3 consits of 2 sets with my own body weight for as many reps as possible with good form. I rest about 5 minutes between these sets. I'm doing this for 5 weeks now and my overall strength is increased by 10% and my pullup (speed) is way better, chest to bar pullup without a problem!

[@andymacmillan6376]

1:37 how do you like your reverse hyper? I’m thinking about buying the same one

[@AlexLeonidas]

Love it!! Takes up no space since it's foldable and gets the job done. Only con is that you won't be able to overload it, so get used to using higher reps and stricter form.

[@Kinggrae]

Hey Alex, the principles you talk about in this video sound a lot like the alphabody principles no? Maxing every workout followed by volume/workout and volume is auto regulated.

[@henrymorgan4638]

what is the progression from tuck planche to advanced tuck planche

[@bigsmoke4]

Pseudo planche lean and tuck planche press or handstand to tuck planche. This will take time be patient and don't change your goal

[@Trajce_Hybrid]

can someone explain to me who the side westers are?

[@Dino3d89]

Thanks for sharing your knowlege alex

[@bruffe]

Dynamic works for me as it is easy on recovery after rugby 3x a week

[@SaSSaBJJ]

Hey Alex, do you still recommend Naturally Enhanced? Was wondering since youve changed the way you think about some aspects of programming over the years

[@AlexLeonidas]

Absolutely and it was updated in 2019

[@Fabio-ng2mj]

Hey Alex i really admire your work and your yoke philosophy, justo wondering if you plan on writing a calisthenics/rings program (I'm going to live into the countryside where there áre no gyms)

[@ajanannamalai1443]

Submaximal or rpe based program or going heavy once more

[@ajanannamalai1443]

3:38

[@wakawaka1976]

Has Alex ever given out workout programs? The only real ones I’ve ever followed were a Bruce Lee one from a muscle mag many years ago and now a Muscle Monsters 3 day a week full body program.

[@jazzymichael]

Did I see this right... In the intro did you do 3 plate neutral grip pull up? That is insane!

[@AlexLeonidas]

Thanks man that was 150lbs :) Did 170lbs today muahahaha instagram.com/p/CUV_xlDleLa/

[@franznummelin7157]

Hey Alex. I was wondering how a to train for BJJ specifically. Is there something you recomend?

[@PhilFeeman]

Love the content man. How would you program pull ups and dips for the conjugate system? Not sure how i can achieve this whilst also training lower too

[@hritiksingh1733]

Love ur channel.....

[@ajsw-rt4yt]

So strong i want to do this and my planche and calisthenics , but I can't

[@stefandrpa770]

Every time I dropped speed work my progression slowed down or stalled 😅

[@monkeyhater4203]

Alex what would you suggest for max effort percentage? Like 90 percent 3 sets of 1 or higher?

[@emanueleusai10]

It should usually be above 90 % and just one single. But Alex will tell you that if you are not recovered enough you might do 3×1 @ 90%.

[@AlexLeonidas]

Check this out kzbin.info/www/bejne/faWqYn97q7uBosU&t kzbin.info/www/bejne/hqq8kpqmoK1qhac&t

[@d3an.o]

I used to do speedwork, I love the aspect of feeling good on max effort, but I switched it for 5×5 a few weeks back. I don't really know if it will work but I could always use speedwork for a deload type thing

[@glorytoukraine5524]

Would you recommend still switching variations if I only do heavy work once a week and the other two workouts are from moderate to light weight, with focus on volume and bodyweight variations?

[@jaykay1848]

are you cutting or looking to maintain your strength so you can repeat that epic 4 plate bench ?

[@AlexLeonidas]

Working on getting shredded, only strength goal now is a 4 plate pullup

[@henrymorgan4638]

can you do planche

[@AlexLeonidas]

Only bent arm. Haven't really trained for straight arm planche that much.

[@hiimronstuart1]

Do you take creatine?

[@AlexLeonidas]

Not right now, but I used creatine during my bulk.

[@hiimronstuart1]

@@AlexLeonidas Thanks for the reply dude. I am just starting to use it after about 2.5 years of lifting to help break through a plateau.

[@Noah-hq5rs]

How do you feel about top set with back off sets?

[@StrengthHacksCoaching]

Great for SBD days, I just started training with them and am loving it

[@POVshorties]

What do you do for cardio Alex? I’ve been doing hill sprints and they are absolutely brutal.

[@AlexLeonidas]

Mostly running outside, and burpee-based workouts.

[@anonymouswalker7921]

Any future fitness goals?

[@AlexLeonidas]

Maybe 200kg bench press. Right now main goal is 4 plate pullup and to get shredded.

[@anonymouswalker7921]

@@AlexLeonidas 200Kg?! that's crazy. Keep it up man.

[@nashwilliams5852]

Great info

[@rb9951]

Just checking, was naturally enhanced updated by any chance?

[@AlexLeonidas]

2019 updated

[@JaneFinland]

Hey Alex! Do you think deadlifts are absolutely necessary for maximal gains? I've been having lower back recovery issues and have thought about replacing deadlifts with rack pulls and good mornings, do you think its ok or should I keep on doing deadlifts even thought it takes so long to recover?

[@wooshbr758]

Try out the stiff legged deadlift, because your forced to use such a light weight compared to your conventional they cause significantly less fatigue while allowing you to focus on your hamstrings a bit more. A normal conventional or sumo deadlift arent great hypertrophy options

[@alexleroi97]

Hey Alex! would you consider hopping on Turkesterone or do you prefer to not touch this type of stuff?

[@archlifts947]

very good traps- i mean video its not that i could not take my offs your traps the video was so good 👍

[@martinnorberg7940]

The best drug tested lifters in the IPF and USAPL generally does not use any speed work whatsoever, and they're breaking world records year after year. Thoughts?

[@AlexLeonidas]

I'm not surprised, it's the least important method that powerlifters have in common. Hypertrophy work and specific, heavier training matters most.

[@goldchalice]

The biggest strength gains I ever saw in my life was an intensity day / volume day scheme. It was a modified 4 day texas method of which I ignored the deloading aspects because I was too ignorant, egotistical and had poor understanding of self regulation. I always did my volume sets at 90% and always at 5x5. Took me to late novice to early advance (by online strength standard calculators) but utterly burnt me out and regressed me a bit towards the end of the period. I was spinning my wheels. The only way I broke through a bit to get stronger was bulking to an unreasonable body fat but even then I still felt burned out and cut my weight to rethink my plan. I was too young in my training years to realise the importance 1) de-loading as part of the weekly volume cycle (I didn't cycle any volume!!) 2) auto regulation (going extra hard and adding a bit more when you felt like you can / likewise kissing the ego goodbye and going lighter when your body says to) 3) I never did enough accessory to supplement weakness and sticking points in the big 3. I hated doing rows and pull ups. My upper back was non existent. I felt that if I spent time on these exercises my big 3 lifts would regress from not being used (!) 4) I never considered rotating the big 3 when one stalled 5) I did no hypertrophy work for lagging muscles. I was in that stupid camp which thinks to get strong you can only do intensity work and hypertrophy work is just for aesthetics. If I ever did hypertrophy it felt like it wasn't as important so I put less effort. Anyway through my own online research and how I felt whilst doing speed work is that I've come to the same conclusion as alphadestiny. Kore traditionally intense volume might be better than solely speed work. So I've kept the same weekly speed waves but added an additional week which is far more intense (80% work). I may even reduce speed work even more. I've come to the same conclusion that *most natural* intermediate / advance lifters would benefit more from slightly higher intensity than the standard speed work waves. He is right. A 60-75% speed lift is different than a lift at 90%+. I've also toyed with the idea that you could have a max effort day + accessory/hypertrophy work AND a more traditional volume day and on stalls you simply rotate the stalling exercise exactly as alphadestiny said. This is a very good video and his suggestions are much to what I have come to conclude in my 5+ years of lifting. If people found this comment helpful my stats are 5'9 / 78kg with current 1rm of 90/125/180/220 with all time prs of at around 8~kg higher 100/130/200/255.

[@marcramirez2093]

I dont like speed training with weights. I think body weight is best for speed training.

[@michaelkanellos6846]

You broke little blahas heart

[@caspermikkelsen3081]

This leads me to a fun video idea! How would you program for someone who wants to get a 500kg deadlift? I think that would be an interesting video. For example big scary man from Ukraine 😂

[@weareeverywhere8851]

You kinda need to lift as if it is a speed rep. Makes you push as hard as possible.

[@davidevsia8565]

guys i have 1 question, am 17 5,8 68kg treining for 5 months and my leg measurment is 24 inches cold around 15% bf, what you guys think rate my leg genetics 1 to 10

[@emanueleusai10]

They are pretty solid, but you shouldn't be worried about your genetics. I'm 17 too with a 500+ deadlift and let's say my legs are at least 2 inches smaller than yours😂

[@davidevsia8565]

@@emanueleusai10 great man i think i cant do even 120 kg deadlift and am your age too but its experience

[@JM4N119]

DE work also raises your GPP

[@Reppintimefitness]

Salute bro I just issued a body weight bench press challenge And will be greatly honored if you could join in this friendly competition anyone else who reads this is also invited

[@lol_sergiu]

Why the clean face after minoxidil, thought you wanted a beard?

[@AlexLeonidas]

I'm not as attached like I used to be, plus I want to rock this look for a bit now that I'm leaner. Beard will 100% come back though (it's my preferred long term look).

[@lol_sergiu]

@@AlexLeonidas think the beard suits you better but you do you man 👍

[@jonnymars7164]

I actually do speed work and I very it. I like using it on very heavy reps in benching cause I just feel it more. And when you have a bigger load you want it as fast off you as possible. I just Imagine a big guy coming towards me and me tackling the shit out of him. lol But I do switch to slow because I like working out the negative of the muscle feeling that opposite squeeze. I also like to point out some people genetically might benefit from slow and others with fast. Just like some respond better to more reps and lighter weight and others heavy. I like switching up my workouts though cause I like changing it up and I like for my body to be ready for different types of workloads.

[@SeyaDiakite7]

Virtual High five and hug, alex!

[@richardgomez1151]

Alpha lost his beard... 🤔 what the hell happened buddy??

[@labibchowdhury5935]

2nd 🙄

[@Krizzee]

No beard, no listen. Jk lol😂

[@brute633]

I've trained at a westside certified gym with some of the most famous athletes westside barbell has produced. After spending some time training with and observing them, I came to the conclusion that speed work primarily serves as active recovery and motor pattern development/retainment. Westside has fallen off quite a bit and many of the strongest people in the world do not incorporate speed work. One thing that isn't talked about as frequently, but can be seen being applied by many of the current best in the world, is bar speed consistency. It's better to move more-maximal weights with smooth and consistent bar speed than moving the bar 3x as fast with very low % bar weight and some form of accomodating resistance. Here's a great video of Tom Hibbert (has coached some of the strongest people to have ever walked the earth) talking about velocity of the bar in training kzbin.info/www/bejne/l6qTopWEgtqCpKc

[@AlexLeonidas]

Appreciate your feedback!

[@Issvor]

I wanna say it was Enkiri Fitness or Geoffery Schofield mentioned that Louis Simmons said, and im paraphrasing here, he only incorporates a speed day because too many injuries were occurring from doing two max effort days. and that goes back to your point that the speed work days are essentially active recovery

[@brute633]

@@Issvor That makes sense. Also fair to note that most of the non-westside guys at the top now are typically only training squats and deads once a week. All goes back to managing fatigue/bodily stress by manipulating volume/intensity/frequency. Basically, there's a lot of ways to get strong lol

[@Firm-Tofu-King]

Speedwork is just a de-load with extra steps