Per usual leave any questions ya got in the comments here
@AlanThrall
10 ай бұрын
You can single arm preacher curl 30 Lbs DB for 12-15 reps. But you can only do 4-5 reps with 35 lbs. How would you navigate this? Partials? Negatives? More sets? Thanks Mr. Basement.
@Louziaa
10 ай бұрын
that is a huge difference for one arm biceps... equivalent of going from 60lbs ez bar to 70lbs... ideally you would find 32.5lbs DBs... but you can just make the most out of this weight, go super strict, super slow, and make each rep as hard as it can be to milk that weight until 35lbs is possible to do for ~7 reps... that is what i would do tbh.
@Jasonsprague1981
10 ай бұрын
This works like a charm. Do a cluster set 4-4-4 x 3 sets, progress to 5-4-3, 6,4,2 etc til you get to 12
@jonathanouimette4720
10 ай бұрын
I’d say switch to cluster sets of 10 with 15 to 30 seconds rest and progress from there Or Add a secondary bicep movement after each set and focus on progressing with the secondary movement until you can realistically increase your preacher curl Lastly Biceps are a smaller muscle group and repairs much quicker so I found just by working them every single day I worked up to 80’s for sets of 8-12
@Jabbagrullo
10 ай бұрын
Increase to 35 lbs on the first set and use 30 lbs on the following sets. Once you can do "enough" reps on the first set (maybe 8-10, or more if you like), you increase to 35 lbs on the second set as well, et cetera. Eventually you will be using 35 lbs on all sets, and while after that you'll have increased your reps further and you'll be able to use the same progression method again. This version of dynamic double progression for most biceps exercised has worked quite well for me, even when the drop-off in reps between weight increments are quite large.
@shane_rm1025
9 ай бұрын
I love seeing one of my favorite channels in the comments of all my other favorite channels
@Louziaa
10 ай бұрын
Question for next Q&A: How do you push yourself on the preacher curl with heavy weight and a full ROM and hence getting the benefits of training in a lengthened position & lengthened biased while not suffering or encountering an injury of the tendon... preacher curls are an exercise im looking forward to doing but im always afraid of getting injured form them...
@miso5968
10 ай бұрын
Do full ROM down to full extensions of the elbows, slow negative and pause at the bottom. Use sets of 12-20 at first. As the weeks go by you can slowly reduce the rep range to 10-15 and eventually 8-12. Even lower if you want but I don't see much of a point, 6-10 is the lowest I'd ever go on preachers
@JornGuardian
10 ай бұрын
Would you ever do a video about what you eat and how many calories when you bulk?
@paul_AAA
10 ай бұрын
For the next Q and A: 1) What do you do with callouses? It’s getting painful to do lifts, especially pulls. 2) I stuck at pull ups. Can I consider an improvement at pull ups when my number of reps doesn’t change in last half a year, but my body weight is constantly increasing (about 2-3 pounds a month)? About myself. I’m still a novice lifter. 6’2’’ 209lb with below 20% fat (I still see my abs). I do bodyweight wide grip pull ups and chin ups, Thuesday and Saturday accordingly. Wide grip pulls ups - 4 sets 10 7 6 5 (may have +-1 rep in any set) Chin ups - 3 sets (13 9 7) (may have +-2 rep in any set) 2-3 minutes of rest
@eldfen2334
9 ай бұрын
1) pumice stones to file down the callouses. 2) If reps are staying the same while weight is going up that sounds like progressive overload to me. I would expect that your reps will go up once you get into a cut though.
@SuperDomino82
10 ай бұрын
For the next Q&A: what's your opinion on starting with a more compound lift versus a more isolating one. For example: On a back focused day would you personally open with single arm lat pulldown or weighted pull ups? What's the pros and cons of each? Feel like I see conflicting opinions on this. Keep up the great work, from Norway!
@rajdeepghosh4672
10 ай бұрын
Another modification I do on push pull legs is train triceps on pull days and biceps on leg days, push days are compound pushing and shoulder isolations, this way by biceps are not trained before pull days and I could train biceps fresh on leg days.
@henrygobblesag1815
8 ай бұрын
I like that
@Sparksnorthern
10 ай бұрын
Great q&a. My biggest takeaway was at the 21min mark where bb said that wearing a cool flannel can help me get dialed in for a good set. Love the channel. Keep up the good work!
@DanielAldieri
10 ай бұрын
Do you think having at least one big muscle is an indicator that you have the potential to put that same relative size onto your other muscles and you just havent figured out how to train them correctly yet? Love the channel. You've mutated my physique
@KneeSlice1775
10 ай бұрын
I don’t think so. Lots of people have 1 or two impressive muscles naturally but average or below otherwise. Women typically have decent glutes and legs. That doesn’t indicate their arms have good potential.
@themasterofanalyticsandwie1342
10 ай бұрын
Its true for me. Usually when i Look in mirror anderen See unbalanced muscles i usually just train the specific areas harder. Dont really have any bitte imbalances
@tomashorst9544
10 ай бұрын
@@KneeSlice1775 I don't think that's a valid argument, most people in the gym have excessive focus on certain muscles and it shows in their physique. I've never seen someone who has an underdeveloped body part while training it vigorously, it just doesn't happen. And with myself and others I've noticed the second they focus on that weakness it improves dramatically to the point it's not even noticeable.
@Masa6x
3 ай бұрын
@@tomashorst9544 focusing on weaknesses and bringing them up to par is not the same as a bodypart on someone whos genetics naturally cause it to grow way easier with less stimulus required, causing it to be there strengths. i dont think its an excuse for having an unbalanced physique, but a lot of people have a bodypart that naturally grows easier on their frame
@howjackedcaniget
8 ай бұрын
For the next Q&A: Something that makes me doubt adopting the "intensity first" theory of hypertrophy is this: Say you do the mentioned 14, 12, 10, 8 reps of something. What next? Maybe 5-6 reps on a fifth set, and then about 3 on set 6 (I know you don't do this many). Is set 6 just as hypertrophic as set 1? Or, at least, is it 3/5ths as hypertrophic, because effective reps are usually considered the 5 last reps of a set to failure? I train based on my strength in the first set and refer to RPE relative to how many reps I could do there. So even if I reach failure at 10 reps on the 4th set with my 12RM, that's "RPE 8".
@kicknitoldskool
10 ай бұрын
If you use a spreadsheet to track reps one thing you can do is designate a whole number = a whole rep ; +0.1 = 1 Partial and a whole rep including a decimal such as 0.9 means a partial rep to failure so if I did 10 strict rows to failure with ending in a partial plus 3 partials I would write =10.9+0.3. You can also track myoreps by doing =10+3+1+0.2 if you did 10 then 3 then 1 and 2 partials. Then you still get to see 14.2 from your last week at a glance and if you care you can click the cell to see how you got there and try to beat it
@lightningarrow4486
7 ай бұрын
Thanks for sharing
@benamitchell
10 ай бұрын
For next Q & A: in this video you mention that there are a few handful of guys on gear who you will consider training advice from. Would Jordan Peters be one of those? I've noticed both you and Alex adopting some principles from his style of training and I think one thing that lends some validity to his methods is the fact that a large number of natural bodybuilders over in the UK train in that style and get great results.
@gischalav
10 ай бұрын
Mike mentzer, Dorian Yates 🗿🗿🗿🗿
@georgesxuereb
8 ай бұрын
So I went out and bought a smith machine after seeing the praise you've been giving it. However I noticed that there are very few technique videos online - especially for the smith bench - and rarely from reputable sources. Would you be interested in creating a technique video for the various smith exercises? For the Q&A itself - what are cues we should keep in mind to ensure safe shoulders and maximise stimulus on the smith bench? I'm finding it tough to find the correct position for the incline/decline/flat variants. Thanks!!
@floatingpoint20
10 ай бұрын
As a follow up to the every set to failure question recently Jeff Nippard posted a video about the fundamentals of hypertrophy. He of course addressed training to failure but presented the opinion that it is better to leave at least 1 RIR on your first couple of sets and take the last one to failure so you can accumulate more volume. What are your thoughts on this and why exactly are you of the opinion that it is better to go to failure across sets? Congratulations on your continued success and wish you even more in the time to come. Your advice has made all the difference in my training 🙏
@baloranndagon2130
10 ай бұрын
For the next Q&A: My schedule is weird to the point it’s easier to get two 4-5 hour naps than it is to get a straight 8-9 hours (I just need to sleep a lot?). Does the amount of straight sleep time matter more than getting enough sleep overall as you need it? As a new intermediate lifter, your channel has helped me out in a lot of ways, so thank you for what you do!
@iangraham-white5717
10 ай бұрын
I take (or try to take) my first sets of isolations to failure so that I can accurately judge if I am going to failure on my second, third, fourth sets
@fender1000100
4 ай бұрын
There should be NO other sets. Once you go to failure properly . That's it. When I learnt this my arms exploded in size and strength. Everyone's still overtraining..
@Anti_Brainrot3
3 ай бұрын
@@fender1000100W Mike Mentzer man. Nice to see a guy who knows what he’s talking about 😂
@fender1000100
3 ай бұрын
@@Anti_Brainrot3 Oh yeah I do when you are 61 and carrying more muscle than 99% of natural men half your age. You must know what you are talking about right? Especially when all my peers who overtrained can't even train anymore because their joints are done in from years of overuse.
@akshayazariah
22 күн бұрын
@fender1000100 this style of training works but, in my opinion, it's conveyed to present the wrong idea. It's not just "one set to failure" because the warmup sets absolutely do count and contribute, albeit not nearly as much. RPE 6/7 warmups still build muscle and bolster strength progression.
@fender1000100
22 күн бұрын
@@akshayazariah Agreed 100% you must warm up. 1 to 2 sets per exercise. But it's the RECOVERY that is the golden goose. I will rest up to 12 days sometimes. And when I come back most of my exercises set new PRs in reps and eventually more weight. It's a thing of beauty to see. For some cardio and to burn fat 3 or 4 times a week. I go on 10 to 20 mile bike rides to various places. But I experimented so much and just about everything Mentzer said holds up. Never lost any muscle or strength even with a 2 week layoff. And you do not need HALF the protein the industry would have you believe (OF COURSE TO FLEECE YOU OF YOUR MONEY). I used to stuff down 200 grams of protein a day. When I started training. Then after reading Mind and Body. I halfed it to around 100 grams. Again lost no muscle or strength. And kept going up. Mike was about logic and truth in a sea of bunk. And it's only when you understand how a naturals body works. You know it makes sense. You see these roiders on youtube. Who claim to be natty and train like morons 6 days a week. Because they are on gear. Thats the part they conveniently don't talk about. And some gullible newbies will be taken in by them. And waste years for mediocre results.
@Larzo-
9 ай бұрын
What are good rows that challenge the stretched position? Seal row gets harder at the top and easier at the bottom right? Bonus point if its movements for people like me that doesnt have all the fancy top tier machines!
@Louziaa
10 ай бұрын
Question for next Q&A on sam sulek's training style: Is training everyday following a workout split, say "chest, back, arms, legs" where each muscle recovers anyways like sam sulek does, and on each day training that muscle group with whatever exercises you chose while training based on how it feels in the target muscle / wether you connect well with it on that day as hard as possible, unlike the pre-programmed approach everyone takes, and doing volume until u feel that muscle group at peak pump, you ""feel like they've got stimulated"" enough and starts getting tired a good approach to take for relatively experienced natural lifters or is sam getting away with it purely because of great genetics and steroids use? i think it would be great as long as you put a lot of thought into your split as it allows you to enjoy training more and farm as much really high quality volume as possible...
@BasementBodybuilding
10 ай бұрын
I don’t follow him, but if you can edit this comment and give some info I’m happy to answer it since I know a lotta people to follow his stuff
@Louziaa
10 ай бұрын
I edited the comment. thanks!@@BasementBodybuilding
@Anti_Brainrot3
3 ай бұрын
He’s getting away with it because of pure steroids lol. It’s just plain stupidity to train every day without rest
@Sillybugga
10 ай бұрын
For next Q & A: I train full-body every other day. 2 exercises per muscle group with 2 sets. All to 0 RIR and beyond failure on all isolations. I'm currently running 2 workouts - A + B, and I'll alternate between them. Both A + B kinda mirror each other, for example: in workout A - I'll do BB overhead press + DB side raises, and in workout B - I'll do DB seated press + DB seated side raises. I'm seeing good results, but I also believe I'm possibly experiencing muscle memory as I did train powerlifting/strength style for a couple of years and got a little jacked and then stopped training for 2 years. My question is, what do you think about this approach? Am I leaving gains on the table by training like this? Am I crazy?
@BigV24
10 ай бұрын
Congrats on the growth of the channel, long may it continue! Q: What do you do if you’re putting on too much muscle in a specific body-part. Do you reduce volume? Do you back off completely? I ask this because proportions are important to me and I find my arms are getting overdeveloped. Cheers!
@deansheppard1104
10 ай бұрын
Question for next Q & A ? -in your recent video about how you got 17 inches arms when you mentioned for reference your previous/current arm mesaurments you said some of this may not apply if the lifter in question is very short or tall. That made me wonder besides the mesaurments if somebody who is an outlier in terms of height (very tall or short ) should also emphasize diffrent methods of traning for the arms. Congrats on the 17 inches arms again ,very impressive and solid physique overall.
@Propraj
10 ай бұрын
28:40 I would like to add a few points here. I think people usually forget this part that PED users sure build a lot more muscle by doing less. But when you are talking about competing on stage there they don’t compete with other naturals, they have to compete with other PED users and you then have to dial in your training and food. And if someone says that’s just because they take more PEDs well if that was the case everyone would have been Mr. Olympia.
@Propraj
10 ай бұрын
29:54 and here again. Most of the genetic outliers are in IFBBpro not the natural competitions which most naturals also agree upon. Look at Ronnie when he was natural and so many others. We never had such physiques in natural competitions
@Louziaa
10 ай бұрын
Question for next Q&A: what is your take on strength standards for all muscles in strict lifts (Bench press, strict/incline curl, pushdown/jm press, weighted pull ups...); and is it worth chasing them as long as you film your lifts and always make sure you use the same hyperthrophique stimulative and safe-to-push-on technique / protocol...
@trev6664
10 ай бұрын
Landon is the only guy who would ever say something like " I got really hyped up while lifting the other day cuz I was wearing a cool flannel"
@lightningarrow4486
7 ай бұрын
BRO, I totally missed this Q&A. Thank you so much for answering my question! All the best
@cast1nr
10 ай бұрын
for your next q and a… what are your thoughts on an anterior / posterior split (pressing and quads/ posterior chain and pulls) … it seems like with some nuance in programming this is just as legitimate as an upper Lower body split but it’s almost never talked about… love your channel and keep up the good work
@JoeLeone117
7 ай бұрын
Anecdotally I'd say that having a a very flexible chest is a disadvantage. I don't know if my technique is off but whenever I do dumbell bench I feel like what's being stretched is the joint and not the muscle, if I am less tucked with the arms I'll feel something near the pec tendon but nothing major. The only lift that got my chest sore recently is dips with a large rom and a hand placement a bit wider then shoulder width apart.
@jeanmarcabirached3749
10 ай бұрын
For next Q&A: how would you construct a pull day knowing that the back is composed of so much muscles? there's so many muscle groups to hit that I'm afraid I'm not doing enough direct work for each muscle group. Between the lats, rhomboids/mid traps, upper traps, rear delts and spinal erectors... Spinal erectors can be worked on leg days but how would you manage to hit all the others with the right amount of volume on a pull day?
@Louziaa
9 ай бұрын
many back muscles share the same function... 4 movements with 2 sets for each one is more than enough, and usually the lats are what builds a complete back most - and they are simple to train, while doing 2-4 sets of whatever row you like would be enough to develop most upper back muscles (rhomboids, mid / lower traps, rear delts) - you can also experiment with pulling from various angles and using various elbow flares.
@georgesxuereb
10 ай бұрын
Thanks for answering my question on double progression vs. dynamic double progression - makes a ton of sense! PS: the letters after georges are just my surname :P
@BasementBodybuilding
10 ай бұрын
No problem! And haha my apologies, the new KZitem handles make it all seem like one big word
@georgesxuereb
10 ай бұрын
@@BasementBodybuilding yeah it does! I should have capitalised the initials...
@garrettbaratheon567
10 ай бұрын
For the question at 22:02 with the brachioradialis, I recommend doing “dead wrist” or “dragging wrist curls”. I actually forget the proper name but I believe Alphadestiny has talked about them. Basically just let the weight hang in your wrists without any kind of wrist flexion and just gripping with the fingers. I’ve been doing this for years and feel almost nothing in the forearms and max stimulation in the biceps.
@Louziaa
10 ай бұрын
Question for next Q&A: do you think the popular workout splits - Full B, Upper lower, PPL, PPL Arms - are overrated? and do you think programming each muscle group that interfer with each other - say back and biceps, chest, triceps, quads, legs - a better approach? i for example dont know what to call my workout split as i train chest supresetted with biceps and shoulders and finish with squats / quads at the end of the session, and on another day start with back work supersetted with shoulders and triceps, then do low-volume rdls & sldls for hamstrings... is this a better approach to training? - is based upon training each muscle as soon as, based upon your training experience, got fully recovered and has a feeling of power to push some heavy weights again - as it feels like this is where it's most ready and has potential to see most progression in terms of weights and reps... because arms dont need more than 48 hours to recover, while legs recover in 48 hours AT BEST... PS: i train squats & deadlift variations / legs overral last because i find i can still push hard on them despite them being last at the session... systemic fatigue is felt but does not interfer with them in terms of performance... (as long as that muscle is not targetted yet)
@MrCatgroove
10 ай бұрын
To add to your rep goal system and standard double progression answer: I'm very pragmatic about it. I know intensity matters more than volume, and volume matters more than rep range, etc., so what I do is set a rep range, but I make sure that regardless of the rep range, I always hit the intensity. If the rep range is 6-10 and I want to hit a 10RPE, I keep going even if it means that first set will be 14 reps. It's not relevant in the big picture at all. The subsequent sets will most likely fall in the range, and next week I increase weight. I also do the same in reverse. If I fall outside of the range but on the lower side, so let's say 4 reps given a 6-10 range, I just decrease the weight next set and try to stay within the range. The next week I do the exact same weights and try and progress those. This lets your progression scheme evolve over time to fit how you progress, the exercise you are doing, the rate of progression, etc. In practice, this means I have a top set backoff approach for some exercises, some exercises are just DDP, some exercises are rep goal system. Some exercises I drop the weight each set. It doesn't matter. I set a rep range and just let it play out, and just progress over time. The rep range for me is mostly what I feel works good for that muscle and for that exercise, and how easy it is to add weight.
@jakezaragoza6091
10 ай бұрын
Dam Bro your a Natural Model😄💪🏽The Gear looks good might have to get me some!
@JuliusCaesar103
10 ай бұрын
Bryan Boorstein is the man, surprised you knew of him.
@Livakivi
10 ай бұрын
Question for next Q&A: After ~7 years of deadlifting with a mixed grip and never switching sides before moving on to a more proper bodybuilding mindset, I've noticed that supposed inevitable had happened and the trap of my underhand grip hand side is noticeably bigger than my overhand grip side. I've moved on to using straps for the most part since then, and I've noticed I'm noticeably weaker with straps which is a bit odd, but I wonder if you have any takes on how to go about fixing this imbalance? In a 6 year old video, Alex Leonidas mentioned that switching mixed grip hands won't fix the imbalance (didn't elaborate, would definitely like to know more as to why), but going double over (presumably with straps) and other specific exercises might. If switching hands on the mixed grip doesn't work, would supersetting barbell power shrugs with a dumbbell shrug only on the weaker side be a good option? Would love to hear if you've experienced something similar as well as what thoughts you have on this! Note: I'm aware that this might not 100% be caused by the mixed grip deadlifts, but it sounds very likely (e.g some sources claim that the other side should have gotten bigger instead).
@craigstevens5735
10 ай бұрын
Question for the next Q & A. How do you work out how much weight to drop, decrease sets, reps, intensity or a combination of all or some of these factors to just maintain a low priority muscle while working on higher priority muscles? Is there some kind of " rule of thumb" or is it just one of those things you need to experiment with? Thanks man love your channel!
@Callmestinks
10 ай бұрын
thank you for answering my question. while ive never struggles with ego lifting, i can relate to that minimalist mentality when it comes to the isolations lol while they are effective movements , they are SO BORING
@apeinto5637
10 ай бұрын
🎯 Key Takeaways for quick navigation: 00:57 🏋️♂️ Limb length has a greater impact on muscle gains than flexibility in exercises like the barbell bench press. 03:00 💪 When counting reps for pulling exercises, prioritize full range of motion but consider cheat reps over partials if needed. 05:47 🏋️♂️ For leg press and hack squats, adding implements like yoga blocks for deeper positions can be beneficial for length-biased exercises. 07:46 🏋️♀️ Starting with two sets per muscle group per session is a good approach for full-body training, and adjust as needed based on weekly volume. 11:02 🏋️♂️ The focus is on muscle growth rather than strength, so strongman training may not be of interest. 20:43 🏋️♂️ Getting super hyped up for every set doesn't necessarily boost performance and may lead to loss of control and range of motion. Training hard with proper technique is more important. 22:16 💪 To target biceps over brachioradialis, try preacher curls or incline dumbbell curls. Focus on exercises that put your biceps in a lengthened position. 23:26 🏋️♂️ To address front delt dominance, consider reducing the volume or frequency of overhead presses and increasing lateral raises. Both can be beneficial, and it's essential to find the right balance. 25:40 💪 Losing one rep per set is common for lifts under 10 reps. It's not necessarily an issue, but test your proximity to failure to ensure you're training hard enough. 27:17 💉 Consider the source of advice from individuals using performance-enhancing drugs (PEDs). While some advice may be valuable, keep in mind the differences in responses to training between natural and enhanced lifters. Trust natural lifters for guidance on natural training. 38:39 🏋️♂️ The lowest point in the speaker's lifting career was when he lost his love for bodybuilding, got addicted to ego-boosting powerlifting, and felt disconnected from his true passion for training. 42:38 💪 When using a passive progression approach in training, it's essential to be assertive and aggressive in your lifting to make progress effectively. 43:30 🏋️♂️ Training at a true zero Reps in Reserve (RIR) and being aware of when progressions are available is crucial for effective growth. Don't shy away from challenging reps; take them. 44:12 📈 In most cases, adding about one rep across sets in each session is a reasonable progression, but it's not always linear. Progression can slow down or vary due to factors like room for error and fluctuating performance. 45:07 🔄 Progressing in training doesn't have to occur after every session or week. Sometimes, it may take multiple sessions, weeks, or even a month to see meaningful muscle growth. Be patient and flexible in your approach. Made with HARPA AI
@bieszo
10 ай бұрын
7:21 thanks for answering my question. I did 2 sets of hack squats yesterday and I train 3x per week like you guessed haha damn you’re good 👍🏽
@atdyeam1605
10 ай бұрын
For the next Q&A: My main sport is mma, but I love lifting and the gym. I can fit in 3 sessions weekly (I’ve previously done a full body minimalist 5/3/1 style program). I’m currently in the middle of a 4 month injury lay-off but am keen to change my lifting to a power building (hypertrophy focused) program after discovering yourself and bald omni man. I know I’ll be leaving gains on the table as mma is my main focus (hence power building and not pure hypertrophy), but would love to hear your thoughts on how to maximise my lifting given the time/recovery restrictions I’ll have. I assume there’s quite a few of us that want to lift to get bigger but also have other sports we do/focus on and can’t quite dedicate the time and resources to hypertrophy as is ‘optimal’ and whether you want to comment on my specific case or just the general concept I’m sure lots of us would love to hear it! Cheers for the great content you put out, you’ve completely changed the way I think about training.
@kevintran6359
10 ай бұрын
Would you be willing to buy a good mic? I enjoy the high quality content that you're putting out.
@carlicbread8199
10 ай бұрын
I am a type 1 diabetic. I was diagnosed pretty recently and ever since I started insulin I have been making crazy gains. Do you think that this is my base anabolism (like how much gains I would have been making if I wasn't diabetic) or thanks to the insulin
@bilalturkan8004
10 ай бұрын
I think double progression can be tweaked in a better way. Say on bicep ez curls instead of 3x12 on all sets then add weight. Aim for 3 sets of a total 36 reps and with each set go to failure and see how you do with a fixed rest for example 2-2.5 min on isolations however obviously if you get like 20 reps on the first set the weight isn’t heavy enough.
@Louziaa
10 ай бұрын
Question for next Q&A: how often do you miss a training session? and how can we miss less sessions - because this is my main problem right now.
@dynaspinner64
10 ай бұрын
If possible, can you please add chapters in your videos? Will be helpful if im trying to find where i last watched and stuff.
@ibliss8350
10 ай бұрын
For the next Q & A: How much of a factor do you think nutrition plays into muscle growth? This is with regards to factors such as overall food quality, pre- and post-workout meals, relatively higher carb OR higher fat diets etc
@abdiwelihashi1475
10 ай бұрын
For the next QA: how many sets would be recommended on your isolation work for hypertrophy and what is considered junk volume or too much.
@Lugg187
10 ай бұрын
Question for next q&a Why aren't we doing first isolation exercises with 2 hard sets, THEN get on with the rest of the workout? Let me explain, Your first exercise of the day will always be done at your best, with best form and maximum reps, weight, and everything else. Everything that comes after your first like 2 sets of your first exercise will not be done at 100% of your muscular capacity. And I'm talking about isolation exercises because compounds use more than 1 joint and the consequences of fatigue from the first 2 initial sets aren't as dire. So why aren't we doing 2 hard sets of a first exercise for a group of muscle that we want to prioritize? For example start the day with 2 hard sets of bicep curls, then get on with bench, rows and whatever else we're doing on that day? This comment is a mess, i hope you get what I'm trying to ask.
@brocken_spectre7734
10 ай бұрын
Definitely a good option to do that. Typically a curl is not going to affect your performance on an unrelated muscle group like bench because the CNS doesn’t get fried from light movements. Personally I have even been supersetting curls with bench and have seen no loss in strength or reps on either movement.
@26_10c
10 ай бұрын
It could be depending on ur program doing an isolation first could cause failure of the non target muscle on the compound later, ie tricep push down to then bench, the bench would then fail cause of ur tricep before chest or hammer curl before row, but yeh supinated bicep curl oddly doesnt interfere with anything except chin ups ig.
@EmperorSeneca
10 ай бұрын
27:22 Bingo. Enhanced training is different than natural training. Another thing to add is, that the training frequency cannot be compared to natural training. I feel that the SFR is MUCH harder to manage compared to enhanced lifters. Loving the natural body-building anecdotes btw!
@skyblue4230
9 ай бұрын
Question for Q&A: If pausing on the lengthened part of the lift is better for growth, is there any point of not pausing on any excersise at all? Should all excersises and sets be done with paused reps?
@ParvParashar
10 ай бұрын
Loved the video! Phenomenal work. My question is that how many exercises to choose for each muscle group per week? At what point you think there’ll be diminishing returns?
@homegymfundraiser7960
10 ай бұрын
Should one be concerned about high blood pressure while bulking? Probably around 20% bf rn
@jopi24johannes
10 ай бұрын
@BasementBodybuilding What do you think about dips? Are they the upper body squat?
@TypicallyUniqueOfficial
9 ай бұрын
I almost always lose 2-3 reps per set when training to failure. On higher rep sets, I’m losing 3 (sometimes even 4) and on moderate reps (6-12) I’ll lose 2. The only exception with this is my upper back. I can maintain a 1 rep drop set to set.
@lightningarrow4486
7 ай бұрын
How long do you rest between sets? Losing that many reps may be an indication that you are not fully recovered, from what I understand.
@TypicallyUniqueOfficial
7 ай бұрын
@@lightningarrow4486 4 minutes of rest minimum for every exercise. It’s fatigue, not rest times. The more advanced you get in a lift the more muscle fibers you can recruit and the more fatigue you’ll experience when training to failure. If you’re only losing 1 rep on a lift, chances are you’re either: 1) not that strong in that lift/inexperienced enough to recruit your higher level motor units. 2) predominantly type 1 fiber dominant. 3) you’re not actually training to failure.
@lightningarrow4486
7 ай бұрын
@@TypicallyUniqueOfficial Wait, I just realised I misread your comment somewhat. If you lose 3-4 reps from higher reps, I agree that isn't unexpected, even with long rest times.
@TypicallyUniqueOfficial
7 ай бұрын
@@lightningarrow4486 yeah there’s a lot of nuances to it. Some people might be able to maintain relative rep strength on back exercises (random example) because their fiber type mix in that muscle might be predominantly type-1 and 2a, where as someone with a very heavy 2x/2b fiber type in the chest could lose 2-3 reps if training to failure. Rest time can limit you as well, like you mentioned. Most people won’t be able to train to their true potential for a good while, maybe at least 3-6 months if you’re training hard and heavy but some people never get close to their potential because they simply are no training hard enough to get to the point they’re losing reps be cause of motor unit recruitment.
@Louziaa
10 ай бұрын
Can you share how fast you progress on one lift for each muscle group in terms of how much time it takes for progression to happen in terms of reps and weight increases... (would especially like to know your rate of progression for smith bench, incline & preacher curl, hack squats, jm press & pushdown, NG pull ups)
@floppyfeet426
10 ай бұрын
Question: Are you always sore. Honest question. So I train and I am always sore. I have been always sore for about three years of training. I don't really mind it. Sometimes it can be a bit much when I overdo it. But for the most part I am perpetually sore is that normal.
@26_10c
10 ай бұрын
for the q and a, i am running a upper lowerX3 and usually have 2 back exercises during my upper day one horizontal and vertical, ie db row (lats) and then neutral up or kroc row (upper back) and then chin up, i notice that i lose alot of performance on the vert pull, should i change the grip , or do i rotate, such that i do vert first some weeks and the hori ? thanks
@whollybasil
10 ай бұрын
Your physique is solid man.
@Alanoo
10 ай бұрын
Next Q&A: Does sleep timing matter for muscle growth? Ex: 11:30pm-8:30, 9 hours of sleep v.s. Ex: 10:00pm-7am, 9 hours of sleep Are they equal? I've been doing 11:30pm-9am and I feel anxiety that I've been sabotaging my workouts/gains
@bultvidxxxix9973
10 ай бұрын
No, doesn't matter. If anything going to bed later can be better, if that means you had a longer time span since your last meal and last caffeine intake, which should increase sleep quality.
@Mic-o4l
10 ай бұрын
For the next QNA Do you use supersets as much as BOM or NH? I've been using them like them for a while and I feel like my physique hasn't improved.
@alanwolf6137
10 ай бұрын
What do you think about 80 per cent of your 1max for 30 seconds x7 sets for strength? I'm intermediate.
@productofmymind4860
10 ай бұрын
I have a question. My bench press reps haven't progressed for rhe past month. Ive been training for a year and I sleep and eat plenty. I am progressing on other lifts though.
@Louziaa
10 ай бұрын
how much do you bench and what working weight and reps have you been plateauing at?
@productofmymind4860
10 ай бұрын
@@Louziaa Uhh my bench absolutely sucks, it's quite embarrassing. I lift on average 3 sets of 8,7,6 reps. I push very close to failure on the 3 sets, 0-1 RIR. I use slow eccentric and I would consider the technique good
@Louziaa
10 ай бұрын
with what weight? and what is your bw?@@productofmymind4860 you can watch basement's video on plateaus. were helpful atleast for me!
@daerokosgalvan6041
10 ай бұрын
For the next Q&A: I am using your beginner template and I've made Google sheets for each day in the 6day routine. I do plan to adjust it as my needs arise. I am tracking reps, weights, and RPE. do you have any suggestions for other metrics I should track? not sure I should track bodyweight as I'm losing fat daily on my diet.
@ew-zd1th
10 ай бұрын
How would you train for maximum adductor and quad growth? Would you prefer a Bulgarian split squads with weightet vest hands on the rack for more stability or do you think a frontsquad can do the same?
@dynaspinner64
10 ай бұрын
Question: do you recommend dumbbell OHP over barbell OHP? Do you get so strong that doing DB OHP just doesn't become worth it?
@kingofkows9777
10 ай бұрын
Do you think if someone was to spend time training for strength then switched to more bodybuilding training they would make more gains from that point forward than someone who's been just bodybuilding that whole time yet is weaker (assume both of these people have the same leverages and genetics and stuff) example: guy spends 6 months getting strong and benches 225 and on for a year vs a guy who started at like 165 for the same reps and spent the whole 1.5 years training in a bodybuilding manner
@jasonmariano3149
10 ай бұрын
Regarding progression, what are your thoughts on the RP style of progression? I know it’s not your style but do you think the artificial addition of sets each week and then a deload is effective in your experience?
@Thad91
10 ай бұрын
You got me worried about my bulk. I gained 0.8 inch arms but also 4.1 inch to my belly. Did i gain too much fat?
@theredpilgrim3473
10 ай бұрын
Hey man, I emailed you for some training enquiries but didn’t get a response. Keep up the help, I’m just getting back into training after a bout of illness and looking at a lot of your videos for that STIMULUS.
@BasementBodybuilding
10 ай бұрын
Let me double check my email!
@TAL20013
10 ай бұрын
For next Q&A I have been training for around two years and no matter what I do I cannot grow my arms, recently finished BOMs raider on boostcamp and that was around 6 sets of isolations, I usually do around 9 and anymore I tend to have elbow pain, I did however increase weight and reps on all of my arm isolations after 12 weeks and gained, going from the tape measure nothing, despite the increases in weight and reps. Do you have any advice?
@lm13eddfs
10 ай бұрын
Can you compare rest days vs low fatigue arm/back day(no compounds, high reps), is there a reason not to do in example face pulls and forearms at any given day?
@chezzington918
10 ай бұрын
Hey Basement Bodybuilding. What do you think of training barbell OHP with strength in mind and weighted dips/pushups instead of BB bench for chest with hypertrophy in mind? Would this lead to any imbalances in the future considering im ditching barbell bench all together for dumbbells?
@rrhyme
10 ай бұрын
what is your opinion on rest pause doggcrapp training
@merkain6019
10 ай бұрын
another banger
@franciscojuan4551
10 ай бұрын
For next q&a collab with Eric bugenhagen?
@nomongosinthaworld
10 ай бұрын
Personally don’t get how taking every set to failure or at least 0RIR is even negotiable for exercises where it’s safe to do so. It practically autoregulates volume and intensity for you, it is (probably) extremely hypertrophic, it teaches intangibles and it’s fucking fun. Of course you can make great gains leaving a little bit in the tank here and there but you, Alex and Geoffrey kinda prove that it’s the way to go imo.
@djjankov6667
10 ай бұрын
Hey i work out 10years plus ... I found Out that studies are useless....i plateu so long on this upper lower programms...for example i was lazy trained my legs once a week 3 hard sets and progressed 50lbs in half a year before i did it 2-3 times a week cant progress even if the Volume was los... When you hit one Muscle fresh progressvily get good mind muscle Connection using all rep ranges its all What you can do ..my Bench also sucked for 10 years now in train every 6 days chest and get newbie gainz....120-140kg in 3 Mouths..
@ew-zd1th
10 ай бұрын
Whats your thoughts on pec minor and serratos training? They together has more size than the lat and are undertrained in the most which a study Shows. Are they can make your chest and lat pushed more out and make this muscle looks bigger?
@Louziaa
10 ай бұрын
if you plateau for one year on various muscle groups and anything you try doesnt get you progressing... would you consider taking steroids? would you just maintain your peaked physique? would you try strategies you never tried before? or would you start taking a powerlifting approach to all lifts and get as strong as you can by taking and optimizing the muscle mass you've got?
@naturalgains4229
10 ай бұрын
Try HIT bodybuilding lol. No need for roids when you hit a platue. In fact I’d recommend Jay Vincent’s channel, been actually making gains once I learned how muscle building worked.
@MohamedNaas2005
10 ай бұрын
The only failure I'm experiencing now is time zone failure, I'm always late
@RobertKorzeniowski830
10 ай бұрын
i build 10 lbs of pure muscles in 3 weeks just siting on the couch and eating on 2 grams a week it is true bro
@Louziaa
10 ай бұрын
Is there a lift where your upper leg and torso / upper body can be in a straight line - ie as upright as it can be, while your knee is as bent as possible - which would create the exercise where the quads are most stretched?
@Lugg187
10 ай бұрын
Sissy squats
@brocken_spectre7734
10 ай бұрын
Strange question, but what do you think the relation between sexual energy (semen retention) and athletic performance is? In the world of martial arts this has been known to affect aggression and energy reserves for a long time, rumors float around of Muhammed Ali not engaging in sex for up to a year before a bout. I don’t think many people in the bodybuilding sphere have engaged much with this idea due to its being taboo, but for serious athletes I think it definitely warrants a discussion besides Natural Hypertrophy’s video on the subject (porn as a psychological weapon and overindulgence being negative), which I agree with, but lacks an esoteric element. It seems like our bodies would put a lot of energy into the “stuff” that literally creates life, so it would make sense to me that it can translate into more muscle. Of course, the energy does become extremely unstable eventually lol
@brocken_spectre7734
10 ай бұрын
I’d like to elaborate further and say that I am specifically referring to “spillages” occurring between a loving couple, not a man engaging in masturbation or promiscuous sex, which is obviously harmful on many levels besides the physical over a longer timeframe
@26_10c
10 ай бұрын
mike isertal has a relevant video on this u might wanna check out, mostly the fatigue generated by it is comparable to moderate intensity cardio (which maybe good for general work capacity and heart health) but if ur wasting ur sleep often for it then it may fuck up things. as for " sexual energy or semen retention" personlly i have noticed resisting it for long a week for so just becomes counter productive as the mind has use willpower for something that isnt particularly helpful in terms of performance. but yeh i have noticed up to 4 days or so it does help in aggression for the lifts. but with bodybuilding being a thing of sustained performance rather than a peak or taper idk how feasible it is. would love to hear if u disagree
@clenjones5748
10 ай бұрын
Do you break bucks?
@totsmygots32
10 ай бұрын
Anyone ever told you that you look like Tyler Toffoli?
@BasementBodybuilding
10 ай бұрын
Nope but I’ll take it as a compliment. Kings legend!
@retselkam
10 ай бұрын
Zellsis is that you
@marley720
10 ай бұрын
30:00 I completely disagree, I think genetics play a much larger role. For example Ronnie Coleman while natural was way bigger than most elite naturals. While you can't be certain that he truly was natural, I think the shear difference in size afterwards (when he started taking steriods) makes it seem very unlikely
@Louziaa
10 ай бұрын
Question for next Q&A: is there any natural lifter that you think reached their natural limit? and if you had to say what would be your natural limit for certain muscle groups?
@Louziaa
10 ай бұрын
Question for next Q&A: do steroids increase your limit of building muscle or does it make it easier to build muscle and get closer to your genetical limit? and are newbie gains gains gained in the first ~1-2 years or are they an amount of muscle you easily gain? and do people who get away with not really specialized optimal training grow easily as they naturally have a higher potential for muscle building as of their genetics or would they benefit from gaining muscle even faster by optimizing what already works for them even more?
@rad_98
8 ай бұрын
6:58
@victorbigstone8178
10 ай бұрын
👍👍👍
@GuaridoNutri
10 ай бұрын
2 sets per muscle per session to simulate growth imho the person need really to be precise..
@BiffHorrific
9 ай бұрын
Sorry but i see the sloth from Zootopia in your bench weights
@arcaneknight9799
10 ай бұрын
Snatched and grabbed.
@soonahero
10 ай бұрын
Alex Leónidas is 120s stage lean (sub 4%) and he couldn’t even lean down to that on stage The idea that he’s a peak natty after so many years violating specificity is the halo effect. Him being good at social media does not make him a peak natty
@productofmymind4860
10 ай бұрын
Bro Alex is so advanced I'm not sure what you're getting at. He did 8 one arm chin-ups on a fat grip. 99.9% of lifters will never be able to do that... so yeah he's up there. Plus all of his measurements are really impressive.
@soonahero
10 ай бұрын
@@productofmymind4860 his measurements aren’t impressive. He’s got smaller measurements than just about any natty pro at high height
@productofmymind4860
10 ай бұрын
@@soonahero It's almost as if taller lifters are more likely to have higher measurements...Dude 99.99% of people won't reach Alex's strength, so good luck finding anyone who doesn't find him impressive
@productofmymind4860
10 ай бұрын
@@soonahero Even if his measurements weren't impressive, he has made so much gains in spite of genetics I think it's an inspiration for all. You might not find Alex impressive, but you will never be the same size as him, or nearly as strong.
@soonahero
10 ай бұрын
@@productofmymind4860 oh sorry, I meant the same height. But no, someone in the 120s simply isn’t impressive Strength is irrelevant here Being short is definitely an advantage “In spite of genetics” His genes are great. He did a terrible job with them
Пікірлер: 150