Why Many Lifters Get Strength Plateaus

[@AlexLeonidas]

I can sum up this entire video with one saying. PERIODIZE YOUR TRAINING! Stop running these terrible bodybuilding routines that have you doing a bunch of random exercises + sets/reps. Without organizing your training you'll just end up overreaching and having plateaus 24/7. Instead, learn to manage volume/intensity the proper way and select relevant exercises for your goals and individual weaknesses. You can run linear, undulating, concurrent (highly recommended), Bulgarian Light, etc. There are many periodized programs to choose from, just pick the style you prefer and start making those gains! PS: Recognize that I am speaking on behalf of MOST LIFTERS. I'm fully aware that there are some elite lifters that don't periodize, but just because that's true doesn't mean you should copy such habits. Most people will benefit from periodizing.

[@MrSmurf459]

AlphaDestiny Yo alpha! Is that the new one! "Do you even concurrent periodization". 😂😂😂😂😂😂😂😂! That shit was funny as fuck but great video!

[@fastbonkers]

AlphaDestiny can you please make a video of a band guide like you did for box squats "bands 101"

[@AlexLeonidas]

I do LISS cardio and eat healthy so that should help. Hopefully this heavy weight training isn't straining the fuck out of it.

[@pierrefitch]

please check your email thanks bro

[@efisgpr]

AlphaDestiny I am so glad you mentioned actually reading an exercise science book (twice). There are so many people who never will, yet they'll WASTE 50 times as many hours in gym time as it takes to read it, not to mention never achieve greater heights in PL, OL, strongman, sprints, jumps, throws, martial arts, parkour/acro/tricking/XMA, bodybuilding, arm wrestling, basketball, football, tennis, or ANY other physical activity... even dance and sex! Get the knowledge and get the glory. ESPECIALLY if you're already putting in the hours. Become knowledgeable and maybe even find your passion. Nice vid, man.

[@glutesbrah6328]

How is this for periodisation? Mon: Glutes and Neck Tues: Glutes and Traps Wed: Glutes and Upper back Thurs: Glutes and Shoulders Fri: Glutes and Forearms Sat: Left glute only Sun: Right glute only and every night before bed is rack pulls above the knee for 900 reps.

[@Seahawks1976]

Glutes Brah lol this made my day. solid split!

[@miavolosss]

Glutes Brah 0/10 not enough big black asses

[@kiankafai7478]

You better add some kind of leg training unless you are going for the KimK diaper ass look. lol

[@cuzIambatman]

Glutes Brah I would ad another session of inner glutes and lateral neck

[@glutesbrah6328]

+epictoads big lack ass feeder workouts every night!

[@croatianwarmaster7872]

concurrent training,picking exercises that have direct carryover really helped my strength gains.

[@coryvillarreal1542]

Man you are my go to for all my lifting education

[@ReadTheCommentFirst]

loool "if im training for tennis, I'm not gonna try to get the largest ass of all time"

[@kiankafai7478]

Tell that to Serena Williams lol.

[@ActionSetPieces]

#DoYouEvenConcurrentPeriodizationBro

[@MultiVersusEdits]

ForTheBeeechh One year later... first reply. 100th like.

[@JasonBrodowski]

found out i have god like OHP leverages, OHP'd 185 x 3 when my best bench is 225

[@jMOPS1993]

Jason Brodowski dammit boi, mirin gains

[@AlexLeonidas]

Badass bro. I knew someone who had the same build it's insane. You'll be hitting 225 for reps in no time

[@efisgpr]

Jason Brodowski WR for one-hand handstand push ups is 12. Get on it.

[@robscott2904]

Jason Brodowski what are good leverages for ohp?

[@JasonBrodowski]

Rob Scott tbh i have no clue, but i have narrow shoulders, shorter arms and a shorter humerus relative to most so thats prob it. i am also extremely tricep dominant

[@ianbrown5955]

Good solid info. Periodization is the only way. Growth will slow down or stop once you have passed the beginner's sage if you don't periodize; I've been there. I really like listening to your stuff. You're quick to get to the meat and potatoes. Definitely no boring moments in you videos.

[@joshhale1290]

what's up with everyone not being able to explain periodization. telling me I have to manage volume and intensity really dosnt tell me shit! tell us how to manage volume and intensity.....and why do we have to

[@efisgpr]

Josh Hale Like Alex said twuce in this video, you should read an exer use science book. Best time investment possible.

[@rafaburdzy449]

Yes , Good that you explained it well. The training strategic is the most important.

[@josharguijo1189]

Where the fuck have u been? Why haven’t you blown up yet bro, you make the most sense out of everyone I’ve ever watched, very informative and obviously had to work extremely hard to get where you’re at, no gifts per say other than hard work and relentless drive for knowledge

[@reet-ard1527]

unfortunately, he's still not as popular as he should be.

[@1igonin]

Yeah man, I found that muscles will adapt incredibly fast to each movement pattern (from 2 to 3 workouts time), and even if we increase weight or change the volume the gains will be limited, because to execute a different movement pattern/exercise will always constitute a greater stimulus for muscle adaptation than to execute a single movement pattern and just change the weight or volume.

[@reet-ard1527]

when you say different movement pattern, how it be used with pull ups? maybe change from pronated grip to neutral grip pull ups? maybe the lat pulldown machine?

[@detective3189]

@@reet-ard1527 rep range maybe

[@donaldkasper8346]

Plateaus occur all the time and we don't know why. Muscles just work. They don't remember patterns. The more you work out the stronger or more endurance you get.

[@tmoonz1991]

a lot of guys have the attitude of 'just go in and lift dont need to track lifts etc', yet most people who do this approach make shit progress, the only guys who do well with this style of training are the guys on juice, and guys with good genetics. This is why we don't see that many people surpass the intermediate phase in regular gyms, sure you can hit the 2/3/4 by just going in and training hard without any periodization, but to get to the next level requires more thought than just 'just go in and lift'. these powerlifting guys at my gym are hitting serious numbers, and it was clear to me because they are following proper programming they are making good progress. They aren't just doing random 1 rep maxes (with weight that is above their actual 1rm) and then 30 drop sets after like gym bros do when they do 'strength' training. I used to do that, I'd work up to a heavy single/double on bench, and then bring it back down and do super cray drop set training, sure I gained good work capacity, but i didn't really get stronger doing this True about the specificity thing too..bros say 'do barbell bench one week, and then do dumbells the week after, and then go back to barbell after that'.

[@AlexLeonidas]

Very well said.

[@frdz0]

Concurrent is king IMO. The fact that you rotate exercises keeps training interesting and fun which is also a super important factor.

[@richeygfd]

ever since i started watching your videos my strength has literally doubled...i think it works pretty fucking well

[@conqwiztadore2213]

this guy is the truth, i used to train like with crazie heavy volume like dorian yates or ronnie coleman or arnold..injured my back twice, my pec once, now i keep it simple and heavy as fffff

[@EricFIT]

Hey bro, make some more videos on GPP

[@AlexLeonidas]

Will do

[@EricFIT]

sweet, the sandbag carry video was badass

[@kvash1039]

TheSimpleDudeOne noghey tho

[@marcorodriguez7694]

EvansVision I agree, alot more GPP videos would be great.

[@TheMFingCoo]

Great vid

[@TheMFingCoo]

Manus M thanks man. You think he was triggered in the comments check out my instagram lol

[@AlexLeonidas]

Bet you're having a hell of a time lol

[@TheMFingCoo]

AlphaDestiny he's so triggered it's hilarious.

[@Deancaloupis]

Alex I stick to 90% compound exercise, With a few isolation exercise, I increase volume and intensity as the weeks go on, and make strength gains every week consistently with little to no injuries. I like sticking to the old school 5 x 5 on heavy lifts, and reverse pyramid methods. Working good for me.

[@fitnesschannel1111]

Normal. As long as you do basic barbell exercises enought and progress it will work

[@georgestoicov3099]

Those are some serious beard gains right there Alex and really great video.One of the best fitness channels out there no joke!!!!

[@HeyItsThatGuy360]

I found out about periodizing training last month, went on a strength program and gahdamnnn have the gains been made. Used to plateau all the fucking time using bro splits. Pretty perfect how I found your channel. Great content man!

[@bangsitsin]

Just wanna say you've helped me a lot in terms of training. Thank you bro.

[@AlexLeonidas]

Happy to help brother!

[@Drugsknowledge]

2 vids? goddammn!!

[@RaisedFlipper6]

Baby please!

[@leangainss2936]

+shaolin schlag oh daddy *groans*

[@OfTheiAm]

Women Periodize their training once a month naturally. Lucky asses. :P

[@zerne1000]

i always do periodyze training often but i never have tried organizing my training i will try it to see muscle for my body thenx alex you videos are make me so glad

[@sanyivizi8288]

Love you're videos lots of useful information. Keep it up bro

[@swoleboy9640]

make a vídeo explaining how many sets and reps on intensity day and volume day

[@VIRT22]

The thumbnail pic is awesome Alex.

[@nickybjammin7629]

6-years ago….!?! This’s really impressive and Real! I’m not in good shape right now LOL 🥴, as soon as I can eat again I can’t wait I’m hooked on inclines now with weaghted dips sometimes reverse curls and curls. My body is developed a little different I crazy awesome triceps my chest is pretty good too, now I’m seeing my legs actually finally shape! I started lifting my hills and it’s blowin em up 🙌🏼 ( huge difference )

[@hakunamatata7507]

Have you tried rackpulls above the knee? It breaks all plateau

[@getzata96]

The shirt pulldown is strong with this one

[@themadscientistprofessor]

I agree with the video but speaking from experience its good to go heavy and moderate weight to persevere your joints...trust me when you get older it will matter

[@TheArtquit]

Looking real Buff bro, good work!

[@nickmartyn9610]

I don't body build I power lift u give really good info I'm 19 so I life heavy weekly an I'm fine I rest if my body doesn't feel right I've had 0 injuries I'm an intermediate lifter I have a 510 deadlift a 335 squat an a 225 bench

[@skywalker2402]

Also it'd be great if u made video on undulating periodization explaining how, and why it works and how to use it.

[@zackstrigin]

Fire fu$&ing tips bro. Love your stuff. Everything is going great with me in the gym. I run a very similar type of training as you naturally. Didn’t realize it until I saw your channel. 💯🔥

[@Kevn3000]

I looked up periodization to understand it better, but I'm still a little confused. It basically sounds like you switch up your routine every 3-4 weeks or so.

[@brendanrigney8868]

Alpha you speak nothing but real shit bro! Gained 15 pounds since January and half of its from the advice you give

[@chrisoakland]

Hey Alex whats your opinion on the 531 program; ever ran it? If so what was your experience like?

[@villezii]

Bro ian mccarthy is under the impression that slow and controlled shrugs with light weight is the key for trap growth and his traps are smaller than yours was when started doing rackpulls and cheat shrugs and such, maybe you could give him some helpful advice!

[@Ruben9122]

Youre looking awesome bro natural power

[@MikeGubisch]

literally googled those two words at the beginning of the video to feel smart.

[@rajeshwaran108]

We need the Merch " Do you even concurrent Periodisation brah"

[@astroaquanaut5497]

What about overloading? So, for example I will have something like this Dumbbell Bench Press, I will do 2 my normal weight progression (lighter), 1 of the next weight up(only when I reach 12 reps), then 1 at normal weight.. I progress from 4x8 to 4x12 when I get to 4x12 I increase the weight and lower to 4x8. So, it would normally go week 1 4x8, week 2 4x10, week 3 4x12 week 4 overload increase weight drop to 4x8.. I sometimes may go to 4x15 depending on the sequence I am on in the progression... 4x8,4x10,4x12,4x15 overload My chest days: 4 sets of dumbbell bench press 3 sets of flys 4 sets of bench press 5 sets of dumbbell incline bench press 4 sets of cross overs 4 sets of incline barbell bench press Then I overload bench press, incline bench, first before overloading (increasing the weight on my other exercises).. Also thinking about converting my Saturdays into a full body workout with low rep heavier weight instead of just legs... (Chest, Legs, Arms, Back, Shoulders, Legs ) is my weekly routine... I won't stop increasing until I hit around 180-200 lb in body weight then I will have to look at HGH or something similar...

[@AlexLeonidas]

It's very basic and I can see it working for now, but I promise you that this approach will eventually stall out for you if you're trying to gain optimal strength development. I don't know how strong you are but I can't see this working for an advanced lifter.

[@therose7728]

Astro Aquanaut why not full body concurrent training?

[@astroaquanaut5497]

+Alpha: My goal is simple reach my max body weight which will be somewhere around 200 then from there I am thinking HGH etc ( depending on how I feel and look when I reach the goal) in all honesty prob for a one year cycle under supervision(biweekly bloodwork). My plat will be the weight that I am happy with running somewhere between 12-17% body fat... Thanks for the reply, and keep up the good work (The Rack Pulls I have integrated in btw) +Juan Mendoza: I was doing full body workout for the first year, and it become to much cardio resulting in strained muscle.. So, now I focus solely each body part once a week then if my body wants more I may throw in some different stuff... So, I kinda already do that only when I have the fuel and time... Right now I am running about 4,494.1 calories if I miss a meal etc I will feel it and won't have enough to extend my session.. I am a bit older in my mid thirties, so I am a bit more cautious plus I work in a 24/7 environment... My reason for building is for tactical training, and fighting (Jujitsu,Sambo, etc )

[@AlexLeonidas]

Hold up if you decide to get enhanced then the split you wrote will probably work perfectly. Keep in mind my advice is primarily in reference to strength training for drug-free lifters.

[@astroaquanaut5497]

Well I still got a couple of more years to go man before I reach my max natural... Last year I gained 15% of my body weight and I flux between 10 and 20% body fat.. I can basically cut my cal below 1000 for a week and that thin layer of fat will start to go... Everyone has different reasons for building and you have to remember us old folks don't have the hormonal levels as guys in their 20's... When I reach 40 my levels are going to nose dive, and by 45 they are going to be very low... So, everyone's situation is different... I don't advocate guys in their teens or twenties to even consider it.. However, > 35 then it becomes a real decision :)... My rule is if you can't wipe your own arse than you might want to think about cutting back a little ;) Plus it is expensive to do it right... If you can afford 1500 a month for supervised hormone therapy and over 35 I can understand.. I would never do it without doctor supervised using name brand prescriptions.. A lot of these guys are insane putting generics and god only knows what in their bodies estimating their levels etc that is a perfect plan for disaster...

[@RaisedFlipper6]

It's gonna take me years to even look close to Alex.

[@AlexLeonidas]

It's all good man, it took me years to look this this too!

[@efisgpr]

AlphaDestiny Are you 5'5"? People must ask if you're a gymnast a lot. That's cool.

[@kiankafai7478]

It's even harder when you are 6 ft 2, though not impossible.

[@B.reid7]

No idea what he's talking about but i like it

[@salvadormadrigal1245]

Thanks for the advice now time to get those numbers up!

[@dominikj3341]

Ok but in your own novice training program I do not see any periodization at all

[@tstreino]

If you could add one exercise to fix lagging rear delts(posterior) 2x or 3x a week which one would it be?

[@cooldrew117]

seated cable rows or barbell rows

[@JorgeGonzalez-sx7fk]

Iago Borges face pulls, snatch grip rows, snatch grip deads/rack pulls, snatch grip high pulls, band pull aparts

[@lambdagoliath]

Iago Borges heavy seated face pull

[@uzeyrhassan]

Sorry Alex this question is irrelevant to the video, but how many pike push ups should I be able to do to do a wall handstand push up? A number of your guess please?

[@Legenda20SLO]

Alex, so how can I periodize OHP on volume days. Can I do 1 week 6x10, 2nd week 3x20, 3rd week 10x10 and then start all over again? Obviously the only way to do 10x10 year round is by changing exercises, but if I want to get really specific I should stick mainly to vertical pressing. How about if I did 1 week 10x10 seated OHP, 2nd week 10x10 standing OHP, 3rd week 10x10 floor OHP? Will this be a better option than the first one?

[@AlexLeonidas]

Both options should work honestly

[@Legenda20SLO]

Thanks man, you're awesome!

[@JoeErdman]

Literally just made a video on this lol! You make some good points for sure.

[@kingstonhinks9824]

This is my favorite version of alex

[@zaziro]

you are the best Alex!

[@Yasill_Spiritual_Lifting]

Did you wear purple lipstick in this video?

[@irobot428]

I do drop sets so like I'll do 2x4 100 pound dumbell press and move my way down by 5s so 100 to 95 all the way down to 65 and I max out on reps for 3-4 sets of every workout, I can't get a pump if I limit myself to 6-8 rep range because sometimes I can do more so instead of stopping there, I just max out then go for another set. I also dont have a specific schedule so some days I'll mix up my order of workouts and rep ranges including drop sets. Idk , correct me if need be.

[@howtogetfit712]

I’m doing 5-3-1 Jim wendler program for strengh and doing on the side triathlon . But my strengh especially on squats is not great. What do you suggest. ?

[@thefyskoogle134]

Alex you have helped me so fucking much

[@rogerthealien8625]

Hey man, I think you could do with a video explaining how to regulate concurrent training. How to set up reps and sets etc. At the moment, even after reading NE, all I know is rotate special exercises every 1-3 week and keep the volume the same. Also NE recommends a total of 700 reps on volume day, seems like a lot compared to other programs especially for a drug free lifter

[@rogerthealien8625]

As a side note: do you have to deload after a certain amount of time. You say to keep volume the same but surely volume= reps x weight. This is always increasing even when training concurrently

[@AlexLeonidas]

You got the idea. And don't worry about the volume being too high what you need to understand is that this is full body. It would be the exact same thing on an upper/lower, only split into two different days. Once you adapt to the system you won't have issues. As far as deloads go technically you don't have to because of the exercise rotation. I've made tons of vids on deloads search it up on the channel should help

[@rogerthealien8625]

AlphaDestiny thanks again man, appreciate your help

[@renskorevaar5329]

I do periodization..2 heavy strength days and 1 volume light hypertrophy muscle building day.And it works for sure.Your body gets used to it to.Monday i did bench 3x5 and today i did 3x5 bench.And close grip bench 3 times a week.And friday i do incline db press and db or cable flyes.For reps.It's also like tricking the body cause it tends to overload your cns and right when that happens all you do is go for the 'pump' and take the weekend off☺

[@renskorevaar5329]

on a fullbody ofc..no splits

[@Resolute_Strength_Training]

Is there an effective way to periodize a PPL or higher frequency split? I know you don't advocate those but I genuinely like and enjoy being on something like that as opposed to a 2 or 3 day program

[@anabolicanus3675]

heavysixer77 NE Upper/Lower 4 days a week or Bulgarian Light is the next best thing if you want frequency.

[@nicholasdimedio302]

my deadlift is up 320 pounds in 5 months on that muscle memory stuff

[@myAutoGen]

Do novices need to periodize? Is there any difference in which methods of periodization they should employ?

[@Naregmusic]

Question that might help other people: i have a physique competition coming up in June. Should i focus on the Hollywood muscles or keep on doing naturally enhanced? Thanks Alex

[@AlexLeonidas]

Hollywood muscles hands down

[@Naregmusic]

AlphaDestiny but i dont want to stop naturally enhanced! :( dunno what to do

[@AlexLeonidas]

Don't have to stop. Just alter the exercise selection and you'll be good. So no more neck training, lay off the heavy rack pulls, cheat shugs, rows, etc and use more "aesthetic" exercises. You have a ton to refer to in the special exercises section

[@Naregmusic]

Thank you Alex for the feedback! Much appreciate your time!

[@WeMissOldTibia]

So, Alpha Destiny, basically I just switch the sets and reps a little bit and pick another viable exercise to replace the old one? But how often do I do this? Every 8:th week? Let's say I'm doing incline dumbell press, that means i should swap to incline bench press for instance?

[@ΑλέξηςΟικονόμου-μ9ι]

Well Alex,I suppose this video answers my question.....im starting from today your beginner routine.

[@Divadop]

Why is your novice program not periodized ? Like you only do BOX squats 4-6 reps 3 times a week for months

[@AlexLeonidas]

It's a linear progression program

[@Divadop]

Thanks! I follow your novice program since a month with great results.. Should I try to hit PRs at every workout ?

[@joelhall5124]

Curious on what you recommend as far as volume goes for those starting older. I'm 35 in a few weeks, and just starting bodybuilding training. I used to be a weightlifter, so obviously ised high frequency and heavy loads, but my joints seem to suffer more from training now.

[@AlexLeonidas]

I would recommend full body concurrent training, 2-4x a week. This is hands down the best thing you can do for recovery and not having nagging pains.

[@TheHostileLife]

When you talk about concurrent periodization, you're only referring to intermediate-advanced lifters right?

[@AlexLeonidas]

Novices can use it as well, although it is generally used by intermediate and advanced lifters.

[@monkeyathletics4624]

Could you train intensity 2 time a week volume 1 week or should you keep the volume intensity even?

[@AlexLeonidas]

Yeah see kzbin.info/www/bejne/b4WnZJuAh9Gnqrc&t

[@monkeyathletics4624]

Thanks that video helped me a lot.

[@josefkrause2136]

Anyone ever tell you that You look like a buffed Giovanni Ribisi?

[@AlexLeonidas]

You're the first

[@martininfante1932]

hello. perfectly explained as always. for years, I have been relaying in bro science to try to make my training program more effective. As you could imagine, it had terrible results. I would like to know if you could give some references, in order to start reading about science in training , like some books or researchers. thank you in advance and keep it up!

[@joehegedus5790]

Hey Alex, great vid as always! Can you do a vid on the concept of reverse dieting and if it's really necessary to do so if you only diet down to let's say 8-10%?

[@AlexLeonidas]

I don't believe in the concept.

[@threethrushes]

The experts on programming: Dr. Mike Israetel and Chad Wesley Smith aka Renaissance Periodization and Juggernaut Training Systems.

[@doyourbest999]

if I plateau I just add more reps or sets, provided my sleep and calories are on point.

[@gabrielthearmenian]

Hey Alex, I've heard that weighted planks aren't as good as doing harder plank variations. Is this true?

[@convulsion1928]

Hey Alex, my bench press is about 225x8,but feeling uncomfortable while doing bp and my incline bp is about 225x6,so pretty much the same. How do i fix this and why my incline dominates so much?

[@romano-z]

would u say its better to rack pull 440 for once and hold it for 15-20sec , since i cant do 2 reps, or rack pull 400 for 3 reps each time holding it for 5 sec. ?

[@heathfranklin9305]

"You're shit's not pyradized, bro". Ha ha. Love this video. Awesome advice.

[@Antonioguitar15]

Good video my friend.

[@dietermeyer1]

Are you talking to advanced lifters here? Or should novices also periodize their training?

[@AlexLeonidas]

Novices can, but no I'm typically referring to intermediate and advanced lifters.

[@DeathGuy2012]

Alex how long will it take me to get from 185x1 rep on bench press to 225 for 5 been following bullshit programs and program hopping and wanna stick to this will it take me about 3-8 months?

[@AlexLeonidas]

Maybe 2-3 months, should be fast honestly

[@therose7728]

ImagineDarkThunder shouldn't take you long at all if you're following Alpha program.

[@DeathGuy2012]

AlphaDestiny Ok thanks for responding appreciate it

[@zaaaaak17]

Should you use the same exersice on the second day (intensity) like the first (volume) day? And then rotate on a weekly basis? And also, I'm a pro hockey player and what exercises would you recommend for me? Would love to hear your feedback on this! Take care

[@AlexLeonidas]

You can do that if you like, or pick different movements. I like option 2 better As far as being a pro hockey player...man there are MANY things you can do I'd literally have to write you paragraphs here.

[@scottpoll6357]

I just don’t get it. I really don’t understand all this periodization stuff. I wish I could understand it but I guess I’m just not smart enough. You tried your best but it just goes over my head.

[@adenyang4398]

Would you say that rowing exercises (pendlay, t bar, meadows, etc) are specific enough for "acrobatic" sports? Such as gymnastics, parkour, etc.

[@AlexLeonidas]

Don't think so man

[@RustyIsScared]

i love your vids and all alex and your completely correct, but i must ask you, did you really mean that you get pr every week for 2 years`? must be exagerated quite a bit. cause obviously i understand if you start with 50% of ur max and add half a pound each week but you said you got a new max, if your deadlift is 500 and that is ur pr, i doubt you go every week adding 1-2 pounds without ever stalling because then you would be able to deadlift 800 pounds by now easly.

[@AlexLeonidas]

I said I've been maxing out for over 2 years. And yes I've not had any plateaus so far, I have ALWAYS made slight improvements every single workout. Whether it's adding 1 rep on an accessory movement or doing more volume yet lifting the same weight, that's still progress.

[@bulldogydog13]

Some mofo in the gym ask me how many sets i got with 10sets of 3x.. first set in, 9 sets to go goodye

[@fraudulentearth5117]

which books have given you the most info and motivation for strength techniques, exercise performance and conditioning, Alex?

[@young-sossa1461]

what exercise science books would you recommend to have?

[@Sicc559]

Yo Alex, I'm not sure what this "concurrent training" stuff is all about. You mention it a lot, and so do the people in the comments. What is it? Have you made a video discussing this topic?

[@AlexLeonidas]

Haha I've talked about it in a number of videos. If you use the channel search engine and type "concurrent training" or "concurrent periodization" I give many examples on how it's used. In many instances, the Q&A videos is where I get detailed with the programming side of things.

[@wittepinda]

So what is a good program to use then? 531 seems low volume.

[@francistoddelhan4073]

Can I get a thicker neck with only doing neck curls and extensions or are sides also necessary?

[@AlexLeonidas]

You can most certainly develop a thicker neck with those two movements. I do believe though, that the last 5-15% of neck gains come from doing side work. Bridges help too.

[@gamebread1947]

Does a close grip bench really build a chest the same way as wide or medium? I got NE and all these bench moves require close grip. I want a bigger chest. Can I get that with a closer grip. Peace

[@AlexLeonidas]

Yep, main difference lies in triceps activation. You will still get a big chest doing close grip bench, no worries.

[@filipluptak4167]

"Read the fucking exercise science book and periodize your shit" Hahaha, I accept you as my preacher! :D

[@reynardfox24]

Hey Alex! I'm going to join the greek military in 8 months. Over there the programm is very strict with 30 minutes of fasted cardio (running) every morning. There is also a gym over there for the afternoon hours. How I am going to keep making gains? (I have to eat only breakfast lunch and dinner!) Thanks!

[@JDS-ym7vk]

JM press off pins works good for increasing bench (for me).

[@frostghost9]

Hey alex, what's better for the lower back/spinal erectors, stiff legged deadlift or goodmornings?

[@ParamClashofClans]

Hey Alex do you think fierce 5 is a good program for a beginner going on a bulk? I did SL 5x5 but I couldn't progress after like 100 lbs total on bench (yeah I'm weak) but I was eating maintenance. However I still found it hard to progress on other things like squat and BOR because I felt like I couldn't recover whilst eating maintenance and training so heavy 5x5 3x a week.

[@ParamClashofClans]

If anyone else has advice I'd appreciate that too

[@esenge3028]

Alex! After hearing you talk about the pushups gpp. I've tried to do a form of it. Basically I started last week with doing 10 reps and 10 sets of pushups everyday after my regular workout. This week I did 7 sets of 15reps and the last set 10. And I'm going to try to increase every set by 5 reps every week untill I hit a 100. What kinds of benefits will I see?

[@bballforlife1231]

What benefits did you see?

[@38Fanda]

Gyess he didnt get any and is now too embaressed to react

[@nanu771]

So i've read my self into DUP. Can i add some extra exercises or just only the recommended Squad Bench Deadlift exercises? I'd like to do some Core and Shoulder Exercises... maybe also some arms aswell