Spectacular achievement, Alex. If someone like you who struggled for years to bring up his arms managed to get there natty via hard work alone, there is absolutely no excuse for anyone to pretend that their "genetics" are the reason for their spaghetti arms. As you so well put it: "17 is the new 15". This upcoming generation of natural lifters will be the one to shatter all expectations and bring up the standards so high that even Bronze Era physiques will pale in comparison. We're only getting started, brother(s); here's to new heights and deeper awakenings.
@davidliftsheavycircles
2 жыл бұрын
Absolutely. There are too many men like us grinding away for the standard to not rise
@theodrake2394
2 жыл бұрын
i am natural and have 19.5 inch arms at 20 percent bf cold. its possible. And anyone wondering i have done fat calipers and a dexa scan
@neverknowsbest7245
2 жыл бұрын
All facts. Standards can't help but improve when our mindset has shifted
@davidliftsheavycircles
2 жыл бұрын
@@theodrake2394 damn dude that's incredibly impressive! Great work! You have an insta? I like keeping contact with other tuned in guys
@AlexLeonidas
2 жыл бұрын
Really appreciate that, NH!!!! You witnessed the entire journey and were always supportive, at this point there's NO MORE EXCUSES for having stick arms. I love this commentary and we can indeed do better than the Bronze Era.. the Platinum Era of real natural lifting is here, get ready for the standards to raiser higher than ever before. We got this! 💯🔥🔥🔥
@michaelsteinberg205
2 жыл бұрын
You’re only 5’5.5”? Dude you’re even more of a hero to me now! Wow! I’m 5’6”, and I only have 15” biceps, but you make the 17” possibility real bro!
@AlexLeonidas
2 жыл бұрын
You got this brother, our absolute measurements can still be big!!
@tsa6394
2 жыл бұрын
@@AlexLeonidas You're one of my big motivators, because while standing at an imposing 5'3", I have never thought I could achieve any good strength goals but seeing you put up incredible numbers after so many years of training is just so incredible to see. I'm still a distance runner for quite a bit longer so not quite gonna take off just yet, but I'm getting stronger week by week.
@musclemann9681
2 жыл бұрын
Alex has bigger arms than 99.9% of naturals
@tsa6394
2 жыл бұрын
@@musclemann9681 has also trained a heck of a lot longer than 99.9% of naturals, which I hope to do too
@tmmnago2722
2 жыл бұрын
@@tsa6394 Distance running will for sure interfere with strength gains, but keep doing what you gotta do.
@BasementBodybuilding
2 жыл бұрын
Huge congrats man. You deserve it with all the experimentation you’ve done over the years. Putting in the work not just physically, but mentally too. Love to see it.
@AlexLeonidas
2 жыл бұрын
Thank you brother!!!! Was definitely a crazy mental game, you try so hard yet not much happens for years. But giving up is never an option, and eventually the light reveals itself. It's a surreal feeling, and I can finally say I'm happy with my arms.
@Tfit7
2 жыл бұрын
@@AlexLeonidas How much did you weigh and do you have body fat percentage numbers for when you had 16 inch arms as opposed to 17 inch arms? I’ve always noticed that in order to get my arms bigger and still look muscular I must have a certain percentage of body fat and obviously have to weigh much more. When I do so I always add body fat to my waist line and elsewhere so I get bigger arms but the aesthetics aren’t the same.
@mettaalpha8551
Жыл бұрын
Are you sad that you lost that when you shred it down?
@bilalturkan8004
2 жыл бұрын
Oh boi you can never go wrong with a 28 min video about arm training. Been following this journey since 2015. I’m about half an inch left ! Well done brother Update: both arms at 17 inches cold flexed around 20%bf keeping in mind my arms are one of my leanest muscles. I believe 18 is achievable in the next few years
@AlexLeonidas
2 жыл бұрын
The gains we've made is insane OG!!!!
@ajithsidhu7183
2 жыл бұрын
Pleaae do on cure stubbon triceps
@JorgeGonzalez-sx7fk
2 жыл бұрын
ogs checkin in
@smokey_mk2
11 ай бұрын
no way your left arm is only half an inch stay strong
@bilalturkan8004
11 ай бұрын
@@smokey_mk2 hhhhhhh.
@hairbruh4915
2 жыл бұрын
looking beefy brother. Started watching since the 1000 pound rack pull days, you have really refined your physique since then.
@AlexLeonidas
2 жыл бұрын
So much has happened since then, much love OG!!
@loosecannon6142
2 жыл бұрын
The natural community is on fire rn, and alex, you're one of the reasons. Congrats brother 🤚
@AlexLeonidas
2 жыл бұрын
I love it!!!!
@hypertrophydisciple
2 жыл бұрын
The new generation of natural body builders who are getting inspired by you is so amazing. Im one of them.
@AlexLeonidas
2 жыл бұрын
I'm honored to inspire you & many others, we're all capable of so much!
@Fazlifts
2 жыл бұрын
This is the type of positive fitness content I want to see! Tremendous achievement Alex! Absolutely massive.
@AlexLeonidas
2 жыл бұрын
Thank you so much Faz!! Love keeping it positive and I hope my achievement inspires others to keep grinding.
@robertbartlett4674
2 жыл бұрын
I am only 5'4" and have 17.5 inch arms at age 53. It can be done, built most of mine from heavy benching and curls. I graduated high school at 124lbs and now weight 193. Consistency is the key.
@stephen8996
2 жыл бұрын
God damn man!!! 193 at 5'4?!? I'd love to see some pics somehow. I'm 32 now, at 21 I was weighing 145 pounds. I'm sitting around 185-190 at 5'10 now. Feels good to see how far you've come
@padraig88
Жыл бұрын
Damn! 5'5" here and stuck at 16.5" but doing much better with arm training after learning how to properly train them
@mccabessupplementsandgym3913
Жыл бұрын
I'm 5,3 and weigh 184lbs I was 198lbs a few years ago my arms are 16" now but where 17.2" I think to gain inches you have to put on weight
@leonlevy4889
Жыл бұрын
How big are your wrists?
@padraig88
Жыл бұрын
@@leonlevy4889 6.5" here
@cromdevotee449
2 жыл бұрын
The first compliment (and time I was asked for advice in the gym) was for the long head of my triceps. I didn't even have big arms (15 inch) but my long head was never lagging. I credit the late John Meadows for getting me onto dual rope pushdowns and overhead cable extensions.
@AlexLeonidas
2 жыл бұрын
Awesome brother. John Meadows was a master at correcting lagging bodyparts and was one of the first to recommend dual rope pushdowns!!
@Devil-ig7kl
2 жыл бұрын
Mine is 13 :( and my biceps doesn't even pop :( I've worst biceps
@JonathanDLynch
2 жыл бұрын
15 inch arms are respectable.
@CharlesJohnson1612
2 жыл бұрын
I saw my best arm growth from Meadows’ routine , grew almost over an inch on my arms in a year
@John-wx9pe
2 жыл бұрын
Right on. John Meadows' Pin Presses are a game changer. It's the equivalent of a hard leg day for your tri's. phenomenal exercise.
@nattycaptainanavar8319
2 жыл бұрын
Alex. It took me 37 years and natural training to get 19 inch arms. I'm 52 and still getting bigger. Keep up the good work
@AlexLeonidas
2 жыл бұрын
That's super inspiring to hear!!! Cheers sir 💪🏻💪🏻
@_Sam62
2 жыл бұрын
Arm circumference alone is unimportant, what counts is your fat percentage. A 19 or 17 inch (Alex) seems spectacular, but with a (too) high fat percentage, there is not much left of real 'lean-mass' size.
@John-wx9pe
2 жыл бұрын
@@_Sam62 I disagree. Most men don't carry a lot of fat on their arms. If you are 52 walking around with 19 inch arms - you can be 25+% body fat and you'll be in the top .05% of all men on earth in terms of size to age ratio and I guarantee you any thickness from body fat will be minimal.
@voidsofold
Жыл бұрын
@@John-wx9pe No most men carry a pretty good amount of fat on their upper arms, forearms sure, but alot of fat shows up on your arms, its why a fat guy who doesnt lift fills up a medium
@mrsugar2352
Жыл бұрын
@@John-wx9pebullshit. Men don’t carry fat in their arms lol. If you’re fat all over your arms hold plenty of fat.
@xavierrenegainzangel
2 жыл бұрын
The power of the bulk! So glad you finally hit that milestone, definitely been a long time coming
@nootnootpenguino8586
2 жыл бұрын
But muh greg doucette
@scumbucket555
2 жыл бұрын
Love ur name
@xavierrenegainzangel
2 жыл бұрын
@@scumbucket555 Thanks bro!
@Hello-iq5ux
2 жыл бұрын
17" at 5' 5 is freaky as fuck man, im similar height and shooting for 16 my self at least in the short term. Congrats man!
@AlexLeonidas
2 жыл бұрын
Now you know it's possible! Thank you and keep grinding Steve.
@Aarohnn
2 жыл бұрын
Hell yeah. Congratulations, inspiration for my 16inch arm goal, currently at 15.25 cold 💪
@AlexLeonidas
2 жыл бұрын
16 inches is going to happen!!! 💪
@Aarohnn
Жыл бұрын
@@AlexLeonidas I’m a couple of months late but I’m at 16 1/8 working towards 17 now 😩
@JARopen3r
2 жыл бұрын
Alex you, natural hypertrophy and bald Omni man truly show there’s no natural limit!! I’m at 15.3 and 14.6 (muscle imbalance 😵💫) but I’m looking forward to the grind!
@AlexLeonidas
2 жыл бұрын
It's a long and worthy grind, you got this King!
@koleary1798
2 жыл бұрын
Well done Alex! Fantastic achievement. Recently hit 16.5 myself, also natty at 175lbs. I'm 5 11 so I've more room on my frame to grow, aiming for 18 by the time I'm 30 (26 now).
@AlexLeonidas
2 жыл бұрын
You got this man!! Timeframes are realistic IMO.
@dcamron46
9 ай бұрын
It’s asymptotic…you ain’t gonna get 18 natty and lean…I think 17 is pretty amazing actually
@Bouncyman8
2 жыл бұрын
"I'm the cat in the fucking box that came out with the bigger guns." Best sentence ever.
@AlexLeonidas
2 жыл бұрын
Hell yeah!
@tmmnago2722
2 жыл бұрын
What can't this guy do?
@antoniocasanova9304
2 жыл бұрын
During my first 5 years of training i always focused on compound movements to grow my arms. I tried everything that i could to recruit my biceps during chin ups, literally every advice out there, don’t pull the elbow down and back, pull with the arms, bend the wrist outwards, i practiced my technique day after day to engage my biceps, same with dips for triceps, i tried to stay upright and lean back in the lockout position to engage the long head. I never felt my biceps during chin ups nor my triceps during dips. I always felt my forearms, back, chest and shoulders despite all the effort to focus on the arms. My arms went from 13 to 15 inches since i started to incorporate isolation exercises and I started to feel my biceps and triceps sore after the workouts which never happened with chin ups, dips and pushups. Congratulations Alex, greetings from Lisbon, Portugal!
@Latvian1984
2 жыл бұрын
Awesome achievement. Those are some legit pythons you got there 💪I'm 6ft6 310 lbs(a bit of fluffy bear mode is what i prefer) here and can't tell you how hard it is to look massive and jacked(naturally) when having those long lanky limbs, specially legs lol Shorter guys look absolutely massive with my measurements while me look like i hardly even lift when it's not really the case. For example 18.5 calf would look massive on shorter guy while on me it's just tooth pick lol we all got our struggles i guess, but nevertheless it shouldn't discourage anyone from improving them selves and keep pushing. This channel is a gem for naturals. Would also appreciate some advanced training tips for tall guys on your channel
@kaineboudreau
2 жыл бұрын
The arm size is INSANE my man! Our max lifts are very close to one another (510/360/605) but my body weight is 150lbs and I am 5’5” too. My arms are only 15” soIm going to do the same exercises as you and hoped they’ll grow. Thanks bro, you give me hope lol
@AlexLeonidas
2 жыл бұрын
You sound super similar to me bro! I'm 100% confident that these tips will fix you right up.
@KeremC37
2 күн бұрын
How are you 150lbs with these stats that's crazy
@NureniKol
2 жыл бұрын
Very well explained. Thanks bro - I'm the same age as you and been training for about 10 years (naturally) so it's good to see we can still progress.
@AlexLeonidas
2 жыл бұрын
The gains keep coming!! Put in my decade and still gaining, you will too.
@smeshcel3025
2 жыл бұрын
@@AlexLeonidas hey alex im wondering how long it took you to reach each arm milestone. 13,14,15,16,17? How many inches would you say you gained year one? Congrats brother
@LiamS-J
2 жыл бұрын
This is my goal too, I am 6ft2 180ibs and have been training about 4/5 years now and have 16.5 inch arms cold. I want 18 but the realisation that it may not be possible naturally for me is sad haha. if I can get 17 I'll be happy
@tristan10880
2 жыл бұрын
14.5” arms here. Only about a year into actually optimal training but I’ve been big on the wide ROM pushdowns and long head cable extensions so I’ve been adding a lot of size there. Also love the high intensity curls just got started with the 45s today. Glad to see I’m on the right track. I’m 6’4” but a very lean 11-13% body fat so while the inch number seems a little low these things are lookin gooooddd. Hopefully I can get to 17” some day keep it up fellow brahs!!! Also ur right, most important thing I gotta do is EAT!!!
@bambik06
2 ай бұрын
how you doing nowadays? i'm so curious
@tristan10880
2 ай бұрын
@@bambik06damn if this comment is from August 2022 then I have gained significant size since then. Looks like I was around 182 at that point with visible abs and skinny (at least compared to now) yet defined arms. I’ve had a couple considerable bulks and now I’m around 195 with still visible abs. The 14.5” arms might’ve been a bogus measurement & I’m not sure where I am now but I think it’s at least over 15” maybe 15.5” I did somewhat measure it recently but I’m not sure. Back when I made this comment I would still say I didn’t really completely know what I was doing in the gym. I was a year into “optimal training” which was mostly true but now I don’t do any cheating with my ROM like I used to. Those 45 pound curls were probably ugly as hell now I mainly do incline curls and I can do 40s for full ROM for probably 5-7 reps, then 45s (which I don’t really do) I could probably do 2-3 reps. Triceps I do sideways middle to away from my body cable extensions for the long head and high force cable pushdowns with the straight bar for the outer tricep instead of doing awkward “wide ROM” rope pushdowns, the one where people pull apart the rope at the bottom. I realized the pulling apart only tricks you into thinking you’re hitting the long head but you’re really pulling perpendicular to gravity. I now sell out on away from center of gravity for the long head and pushing down for the lateral head instead of trying to mix the two together. But yeah overall my shoulders have essentially doubled in width since this comment and I’ve probably gained almost 10 pounds if not more of lean tissue since then. This was when I first started to hit my stride in the gym but I wasn’t eating enough yet to fully see that growth
@bambik06
2 ай бұрын
@@tristan10880 Oh damn, I'd say thats an amazing progress. In 2 years you might've actually grown ur arms up to 16 inches, you never know till u measure. Great job on your bulks too. Lean 10 pounds is solid. For me, arms currently at about 14 inches (torso dominant due to arm length & mainly improper arm emphasis in the past). my ultimate goal would be 17s, which should fill up my 6'1 wingspan, being around 5'9 tall, 167 pounds. been bulking for over a year now, started at 135 on May last year. Most of my training knowledge comes from alex
@GVS
2 жыл бұрын
Big congrats, that's huge! All hail the long head!
@AlexLeonidas
2 жыл бұрын
Correcting the long head is the biggest game changer!! And thank you brother.
@pokemonbacon1237
2 жыл бұрын
22:22 geofrey a great guy with good knowledge
@AlexLeonidas
2 жыл бұрын
A true blessing to the natty fitness scene.
@TheYusufAhmad
15 күн бұрын
Bro 1. Hey bro, u been going to the gym for 2 years now why havent u grown your biceps. Bro 2. Srry bro 15 inch arms is my genetic limit Bro 1. I think if i slap u with a pump on the moon is my genetic limit. Bro 2. Wdym, i cant grow cause of my genes Bro 1. Nonsense, u just aint tried enough exercises and training now get them 20 inch arms u always wanted bro 2. Bro 2. Alright Another 2 years later Bro 1. Why have ur arms still not grown bro 2. Bro 2. Idk think its genetic Bro 1........ 👋🌙.
@john-atallah
2 жыл бұрын
Congratulations Alex. You're a huge inspiration. I'm on my way to 16 inch arms right now. I'm sure I'll achieve them faster now with all of your tips 💪
@AlexLeonidas
2 жыл бұрын
Your arms look swole already and I'm honored to inspire. Keep grinding king!!
@brutv9628
10 ай бұрын
I’m at 16.5 inches arms, but very lean… i don’t train arms anymore i need to focus more on my chest, very weak point for me I think
@weyhanng7028
2 жыл бұрын
Congrats Alex!! Who knows maybe someday you’ll get 18 :)
@AlexLeonidas
2 жыл бұрын
At this point, who knows what's possible!! Next stop is 17.5 inches, which I do believe is realistic. In the past, I'd have never thought that was the case.
@kapsxd
2 жыл бұрын
Half an hour AlphaDestiny video... with 17 inch arms?? *pinches self* oh wow this isn't a dream!
@_mrlift
2 жыл бұрын
17inch is a great achievement . totally agree with you on the exercises for tricep development . I just passed 18 inches . Its possible keep it up man .
@Vietnameseee
Жыл бұрын
Summarize please !!! Talk too much ... just what exercises are the best for Triceps & Biceps .... No need ur long life story and philosophy and psychology stuff ...
@alex03588
2 жыл бұрын
I have a similar build to yours im 5 foot 7 so this comes pretty handy . Great work man
@AlexLeonidas
2 жыл бұрын
Then you can 100% get 17s, let's gooooooooo
@jimblack8104
2 жыл бұрын
I’m sure he just ate more to put on weight lol
@ZainMiah
2 жыл бұрын
This is crazy bro you’re setting new standards for naturals. My arm genetics are bad too and this helps me stay persistent. Btw are you taking on any new coaching clients? I’d love more details on coaching
@AlexLeonidas
2 жыл бұрын
Not taking on any clients at the moment, but maybe will in the coming months. Thanks Zain!
@MarcosDSMoraes
Жыл бұрын
0:20 that physique is insane,I know enchanced fellas that don't have something like that and struggle to be in 16'inch I'd whish that someday they i'll bring a Natty Olympia where the bodyfat is on 10% or 12%. Minor than this is much agressive for any natural
@dindjarin2988
2 жыл бұрын
BRUH, your shoulders look crazy right now. How you corrected a torso dominant physique in less than two years is absolutely insane. Some of you're training methods seem strange to me but its still crazy inspiring to a guy like me with similarly unresponsive arms. Congrates bro.
@powerzone7146
2 жыл бұрын
lol i thought you have at least 19inch i have 22.5 and im 23years old
@rizibizi4995
2 жыл бұрын
Congrats Alex, you're insanely huge
@AlexLeonidas
2 жыл бұрын
Thank you Rizi, definitely my biggest state yet!
@benmoirrr
Жыл бұрын
Could someone please explain what he means by only doing push downs with external rotation? 6:20
@aprichman
2 жыл бұрын
Bro is like a fucking Roman statue over there
@neo_0750
2 жыл бұрын
nice beard bro
@Adam-TheLiftedKing
2 жыл бұрын
Glad to see you achieving your goals man. Glad to see you got 17 inch arms. You serve as an inspiration. Hope to get 17 inch arms myself one day
@gankt
2 жыл бұрын
17 inch arms look massive when your arms are that short. I have 17 inch arms but I am 6'2. Doesn't look as impressive
@homeslice4551
2 жыл бұрын
Geoff has the best information on arm gains. My long head was slackin, and training biceps like a savage have been beneficial
@tolypolonty5766
2 жыл бұрын
Never gonna be great if you don't even try. That way you fail from the beginning.
@az9324
2 жыл бұрын
After years of FAILURES that hit. Congrats Alex keep going brother
@othonielmolina
2 жыл бұрын
This is an inspiration to all naturals for them to realize they have a much greater potential then they realize. Juiced meatheads like to tell you you can’t get big without one in a trillion genetic (cough cough Doucette). Alex therefore becomes one of the greatest if not, the greatest, natty KZitemr who shows you can get incredible results as a natural if you stick to the plan.
@redjohn5525
2 жыл бұрын
Alex. Congrats to your achievement. You were persistent and patient all these years and you succeeded in the end. You asked us to share our experiences on this topic, so I decided to share mine. Even though I never ever want to be big; my arms are now 15 inch and still growing. For the triceps grow i done only three exercises: Standing OHP Weighted dips Weighted Handstand push ups Like Bill Pearl said when they asked him how he build big triceps he simply said: Anything overhead! For the biceps grow: Weighted chin ups Weighted pull ups Elements and exercises on still ring (but only with false grip) And rarely Spider curls (ez bar) Seated 75° angled dumbbell curls (combination between zottman and drag curls) For the sets and reps... All exercises above this group "rarely" is always 5x5 For occasional exercises roughly is 3x7 But in reality... I don´t care! Cuz I have only one rule about sets and reps: When you lose your focus and awareness of the movement during the exercise... You stop there. There no point to go and push further; you are wasting your time and risking the injury. Once again congrats to your achievement and set a new goal. Wish you the best.
@nehemiahwilliams3656
Жыл бұрын
If you don’t have an arched bar but have a trap bar do trap bar bench im telling u trust
@abdelrahmanshahein1446
2 жыл бұрын
Thanks for a very needed W for the natty team in much needed time where peds and sarms are normalised.
@AlexLeonidas
2 жыл бұрын
A huge win indeed! No drugs needed to build legit mass.
@hellatightdude
2 жыл бұрын
Awesome video. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress posts or videos. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation
@Saffrone221
Жыл бұрын
Creatine add some cm in mine. The ultimate goal is 18inch.
@nmnate
2 жыл бұрын
Nice! Looks like I've got my gameplan going forward. Hit that long head. My lateral head pops out when I flex, but I don't have any big LH meat. I've been doing one-arm cable OH extensions and 1 hand cable kickbacks (with shoulder flexion) to hit both ends of the range of motion. Mostly machine preacher curls / hammer curls for the biceps / brachialis. Went from approximately 14" to 15.25" cold flexed in about 18 months. That change made a very noticeable difference in appearance, I can't wait to see how they'll look in the future. I've got long upper arms and long insertions, so I don't really have peaky arms, but I think they'll get huge when I put on more mass.
@aadipai
2 жыл бұрын
This whole video is basically powerlifter learns that gym bro arm training is simple and effective 😂
@AlexLeonidas
2 жыл бұрын
In a way you're not wrong 😂😂
@do_odman
2 жыл бұрын
Way to go my dude. This is inspiring as hell. I'm gonna have to replace some of these pushdowns. lol I can't not be in the 17 inch club.
@DAatDA
2 жыл бұрын
Incredibly swole
@youpickedthewronghousefool4188
2 жыл бұрын
3:34 this is where the legend himself was created
@Frasesdepositividad
2 жыл бұрын
I have 12 inches arms add that to being 6 feet i really looks skinny
@JivecattheMagnificent
2 жыл бұрын
Good work, big man. It was only a matter of time, brother.
@AlexLeonidas
2 жыл бұрын
Thanks brother, It's always just a matter of time!
@JivecattheMagnificent
2 жыл бұрын
@@AlexLeonidas Absolutely dude.
@skillzset1066
2 жыл бұрын
Congrats Alex! *And what is your wrist measurement?*
@jackedsouls
2 жыл бұрын
Alex "Mini Lee Priest" Leonidas
@goatleaks4986
2 жыл бұрын
@AlphaDestiny the biggest difference I made in my training that led to bigger arms was simply adding an arm day. I ditched the powerlifting mindset of hitting them at the end of upper day and just added arms to my split and hit them twice per week. I chose 3 exercises for triceps and 3 for biceps and the selection was based on movements that gave me the best gains and pump and simple improved at them. The biggest difference with training arms that I experienced is that progressive overload cannot be implemented as fast and intense as bigger muscles. So for example, adding 5 lbs to barbell curls every week led to shitty form and wrist pain once I got to week 3. So I had to add less weight over time and add it less frequently.
@AlexLeonidas
2 жыл бұрын
This entire approach makes a lot of sense! I'd consider trying something similar, and I feel you big time on ditching the powerlifting mindset.
@dmanzawsome
2 жыл бұрын
Hey AD, I had a debate with a youtube channel about chest expander pulldowns and would be interested in your opinion since i just noticed you have one. This channel claimed that chest expander pulldowns was a good lat excersize but i don't think it works the lats even 10% as much as a proper cable pulldown. Since the chest expander has no anchor point above head a chest expander pulldown would more so work the rear delts and rotator cuff and maybe the bottommost section of the lat but the main lat muscle needs to pull down against resistance to be properly stimulated. thoughts?
@AlexLeonidas
2 жыл бұрын
Hey bro, I would say you're correct. The chest expander should not be used for lats UNLESS you're holding it vertically and pulling in with one arm at a time, to which you'd need to use at least 5 springs for higher reps. So this device is best used for upper back (especially traps and rear delts) along triceps. Will also build biceps but I find it's more useful for the triceps long head. Overall, it's a yoke/thickness developer.
@Anonymous77-s1s
2 жыл бұрын
Now go for 18 you can do it!
@joshlovingoutdoors4455
2 жыл бұрын
The problem Alex with bulking and getting fluffy to hit a specific arm measurement is when you get lean you always lose size on those measurements and I think naturals with 17 inch arms at single digit body fat are next to none.
@aavila1206
2 жыл бұрын
Hey Alex, would you say the extra inch of mass has increased your strength in any area? Specifically any compounds?
@AlexLeonidas
2 жыл бұрын
Well my general strength is the highest it's ever been but I can't attribute it to specific isolation work or long head/bicep hypertrophy. The extended ROM compounds with more stability is what helped the most for that.
@aavila1206
2 жыл бұрын
@AlphaDestiny Thanks.
@JuliusCaesar103
2 жыл бұрын
Having big arms can be pretty cool. Congrats Alex
@sllaa7960
2 жыл бұрын
Congrats Alex, I know how long you've strived for this achievement!
@AlexLeonidas
2 жыл бұрын
It was a hell of a grind OG, thank you!
@varnadorel
2 жыл бұрын
Christian Thibaudeau, elite strength coach, talks about the different arm training strategies for short limb lifters vs long limb lifters.
@domidunks
2 жыл бұрын
I can definitely relate to this, I never really put any focus into my arms until I started a bulk. I went from 14” at 173lbs lbs 13-15% bf to 16” at 203lbs 18-20% bf. I’ve been cutting for about a month and a half now and I’m down to 194lbs 15-17% bf. My bicep is 15.75” now versus when I was at a similar weight 5 months ago it was 15.5”. Not even a half inch gain from then but I’m still happy with it, it’s a long game :)
@MrKowalskyfication
2 жыл бұрын
Damn Alex, I've been watching you for years talking about your shitty arms. I'm glad you figured it out and crushed your goals! Great to see.
@AlexLeonidas
2 жыл бұрын
Thank you OG, feels amazing to finally crush these stubborn arms!
@HerculesFit
2 жыл бұрын
Well said Alex. You achieved what many don't due to your relentless work ethic and ability to self assess. Many people just give up and use genetics as an excuse not to try. Great job man.
@zzz-jj6zh
2 жыл бұрын
My arms and forearms didn't explode until I went back to full body workouts 3 times a week. Unflexed 15 inch arms are the start of looking jacked.
@jakemackenzie795
2 жыл бұрын
Alex always showing what naturals can do. Great job! Huge inspiration.
@arvinquoreshi
2 жыл бұрын
Jesus you're actually super-human! Truly an inspiration for all naturals! Keep up the goat work!!!
@jean.D54
7 ай бұрын
On internet, i saw you are 165cms. So if you was 182cms like me, it will be something like 50cms arms. Is that correct ? 🤒🥵😳
@nicknormando4220
2 жыл бұрын
Congrats man, been watching since 2015
@AlexLeonidas
2 жыл бұрын
Thank you OG Nick, you saw the entire struggle and I appreciate you sticking around for all these years!
@nicknormando4220
2 жыл бұрын
Thanks for all the information, not natty anymore, but regardless look to you, GVS, and NH for training ideologies. The KZitem natties train better and smarter than the KZitem guys in gear.
@kevivtawar7716
2 жыл бұрын
Alex is a fucking CHAD! Breaking glass ceiling
@SuperFitPasta
Жыл бұрын
Alex, your arm building video was nothing short of incredible! Your No BS approach to bodybuilding is refreshing, and I appreciate how you always keep it real with your audience. Your tips and techniques for building massive arms were straightforward and effective, without any unnecessary fluff. Your dedication and knowledge are truly inspiring, and I'm grateful for the valuable insights you share with us. Thanks for keeping it real, Alex, and for always delivering top-notch content that truly makes a difference in our fitness journeys!
@AlexLeonidas
Жыл бұрын
Thank you, Owais!!! I love this commentary, really captures exactly what I stand for.
@jenpachi2408
2 жыл бұрын
Tbh i don't want huge arms if they aren't separated enough or without low enough body fat, personally I'm talking 12% ranges being big just to be big never appealed to me to each there own though.
@WestsideBoy
2 жыл бұрын
Yup! I've been doing "overhead" cable extensions for months now. The stretch you get just feels plain good too! I do sets of 15-20, and even then at least how my cable is set up with the Spud Inc system, I have to brace my hips against my rack and make sure I've extended the rope/bar/attachment with carabiners far enough so I don't get ragdolled by the weight. I've been slowly but surely overloading first by reps, then by weight after I've hit 20 reps. I also like to use chains on these because I find it compliments the strength curve really well! I'm just about at that 17" mark myself bro, but it looks better on you hahah
@AlexLeonidas
2 жыл бұрын
Awesome, with the Spud Inc system you got one heavy duty setup! I also found reps of 15-20 to be excellent for long head isolation, especially for preventing that ragdoll effect. Good stuff my man, 17 inches regardless of who it's on is still mad impressive!!
@w16fitness
2 жыл бұрын
Nice work Alex!! 💪 I believe that i will also get 17 inch arms this year. currently i have 16.5 inch arms all biceps very little triceps. And I truly believe that i will biceps curl 160 lbs high reps before i will bench 300 lbs
@innovatixn99
2 жыл бұрын
"It doesn't matter if your chest, legs or shoulders are big. If your arms are small, your physique is garbage" My dad
@AlexLeonidas
2 жыл бұрын
Interesting perspective! Don't think the physique would be garbage, but it definitely takes away from the look. Spider physique copers are the worst.
@shanescolaro455
2 жыл бұрын
Tough love
@Marko-ij4vy
2 жыл бұрын
My arm genetics suck too. Very torso dominant. Whenever I get stronger on compound movements my back and chest grow but arms lag behind. Curently at 16 inches. My long term goal is also 17 inches.
@froesesp
2 жыл бұрын
My arm genetics are much worse. I'm 6'2, my arms were 13" untrained. I have long arms and now they are about 15.5" cold flexed, still look skinny. This is after over 3 years of hard work and extra emphasis on arms. I gained size but I look like I've never lifted unless I flex.
@Lucas-tg3hv
2 жыл бұрын
They probably look better than you think atleast if you're lean we're always too hard on ourselves
@nullvektor9922
2 жыл бұрын
If you're good on chest try to exclusively do your presses with a close grip. This helped me tremendously to get extra triceps volume in.
@alanthesalamander2327
8 ай бұрын
First off, great physique. My only problem with your claims of adding 1 inch to your biceps is that your arms are clearly not as defined as when others take their measurements. There’s extra fat contributing to the numbers, and if you lost a few % body fat I’m certain the 17 inches might be closer to 16.
@nitzanmaidan4926
2 жыл бұрын
So hype for this!! Amazing progress Alex keep up the grind - you are the reason I started to isolate my arms and I couldn’t thank you enough my man 💪 True inspiration! Would love to see a bench template to keep helping others smash goals! Thanks in advance
@tn9414
2 жыл бұрын
Rule number one in fitness youtube.. never make a video longer in minutes than inches in your arms. Never!!
@AlexLeonidas
2 жыл бұрын
Not a bad rule!
@syedzaheerhussainshahkazmi1241
2 жыл бұрын
You finally did it brother, I am so proud of you.
@AlexLeonidas
2 жыл бұрын
Thank you brother!!
@pinoyaesthetics
2 жыл бұрын
I have been going back in forth at 15s and 16s for years now since I wanted a leaner body composition from following a lot of Greg's philosophies. Glad I came across the natty youtube community. Getting bigger is the goal for us natties!!
@OrthoBro3
2 жыл бұрын
18" LETS GO!
@lewisstrongofficial
2 жыл бұрын
Your shoulders and arms have really blown up this year. They were already big in pretty much all your KZitem videos but this year with you being the heaviest you’ve ever been, they definitely pop out way more than usual.
@AlexLeonidas
2 жыл бұрын
Thanks a lot man, never thought they'd both improve this much at this rate! This year has turned out to be full of gains.
@lewisstrongofficial
2 жыл бұрын
@@AlexLeonidas For sure, your back is also looking as beefy as ever
@sharky2606
2 жыл бұрын
Great video but you forgot to mention targeting the brachialis with hammer curls
@doodsixsixsix5361
2 жыл бұрын
You earned them legit bro, keep up the great work!
@doodsixsixsix5361
2 жыл бұрын
Damn them shoulders on point too.
@kejserrige
2 жыл бұрын
As a natty with similar height and build, this is crazy inspiring
@raymakerscalisthenics660
2 жыл бұрын
My man, you're showing us all what's possible. Really bringing up my hypertrophy game lately to compliment gymnastics work, and I'm astounded every time by the gains I see after each mesocycle. Also, where did you get that chest expander? I'd love to try one out.
@AlexLeonidas
2 жыл бұрын
I'm happy you're making great gains bro, and respect for the gymnastics work! Regarding expanders.. this is the one amzn.to/3SqnRbH Also bought extra springs from www.aliexpress.com/item/32835117669.html?spm=a2g0o.order_detail.0.0.327af19cXVrROo Then for an upgrade, soon Robert Baraban will be releasing his 7 spring all steel expander which would be the best one in history (shop.handgripper.net)
@raymakerscalisthenics660
2 жыл бұрын
@@AlexLeonidas Cheers, boss
@robert50173
2 жыл бұрын
@@AlexLeonidas Extra springs 'could' be attached on each side of the existing 5 springs. Not quite perfect without little loops holding them in place but still doable. Add one of each side then take off the center one, then add it later when strong enough.
@mrsugar2352
Жыл бұрын
I 100% believe you are actually natural, kudos mate
@nmnate
2 жыл бұрын
The preacher curl machine in my gym is pretty sweet. Instead of being at 45 degrees, it's flatter (maybe 20 or 30 degrees from horizontal), so if you put the seat down, your shoulders are really flexed. It has a gap between the two handles so I can get a contraction with my hands almost at my ears. I haven't tried the cable curls above my head yet, but that's the only other way I know of to really hit that contracted position hard.
@nicknormando4220
2 жыл бұрын
I have that style preacher machine at my gym too, and you're right, it's frickin great. Pumps like no other
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