@@JakeMuller-he9qfhe clearly is natty, up your standards
@rapamune
Күн бұрын
These are extremely in-depth answers to what seemingly is a generic Q&A, thanks a ton
@AlexLeonidas
Күн бұрын
Thank you brother, I'm glad you appreciate these. Each question is like its own video!
@skullknight2041
Күн бұрын
So glad to see I'm not the only one enjoying upper 2x lower 1x. If you're calisthenics focused and prioritize upper strength it's no doubt a good split for longevity and joint integrity.
@ldpnd-e1b
Күн бұрын
personally I do an upper with classic barbell / dumbbell training and an upper calisthenics. This combination is amazing! (And 1 leg trainingL
@wesrobinson7506
23 сағат бұрын
Right there with you with the 2 uppers and 1 lower!
@nocapproductions5471
22 сағат бұрын
Why not push pull legs? It was the goated split few years back
@skullknight2041
21 сағат бұрын
@@nocapproductions5471 because you are working out 6 days a week for 2x muscle protein synthesis I don't have the time, patience or intention to workout that often, and your joints / body gets fatigued as hell If I was doing Ppl I would do legs 1x per week
@valle994
Күн бұрын
Hell yeah another q&a
@AlexLeonidas
Күн бұрын
It's a monster Q&A, enjoy!
@lucasgraeff5391
Күн бұрын
Alex, your channel is insane, there is everything here, your production is really good and the pacing of your videos is really great. Seeing someone execute the exercises with perfect form and clear camera angle is very important. And the best thing is: without any music in the background. I realized the importance of deloads when, even if I wasn't that fatigued, my elbow and shoulders started to get fucked up. I just feel kinda dumb for not stopping, training was feeling really good and I thought I was gonna get adapted, even if my forearms were sore everyday. But it isn't that bad, it made me realize somethings I was doing wrong in the exercises of my programed, and it made me realize that a big stretch on the muscle isn't ok for some muscles, it justs feel wrong on my muscles, more so on biceps exercises.
@knightveg
Күн бұрын
Is great watching your channel grow, I remember when you were still trying to grow physically and mentally with your channel You've made amazing games made amazing gains physically and with your channel
@colepwarren
22 сағат бұрын
Love thse Q&As. Questions relevant to intermediates and advanced lifters, answered with nuance pulling from both experience and theory, relevant footage. 10/10
@AlexLeonidas
21 сағат бұрын
Thank you Cole, I'm happy that real ones like you appreciate it!
@colepwarren
21 сағат бұрын
@@AlexLeonidasbeen around since all you could find on KZitem was Scooby and Hodge Twins so I appreciate seeing the insane increase in quality in this space. Working my way out of intermediate purgatory day by day with his sort of content. We're all gonna make it 🚬😎
@ERVYES
4 сағат бұрын
You are such an inspiration, keep spreading knowledge, I've learned a lot, and I'm sure thousands others too
@samuelringuette2947
19 сағат бұрын
Feel called out about the deload part. I have been hitting PR after PR latelly and i tried to ride that wave forever. Now i feel weak, tired and every exercise feels heavy. I think a deload will be necessary. Thanks for answering a question a did not have to ask. Great content as always.
@petru2213
Күн бұрын
we at the buffet
@SweatiestToes
Күн бұрын
YeAUUUUGHHHHH
@mrlabonte
Күн бұрын
Hahahaha this is gonna haunt Alex forever. I love these comments
@publicrestroom5075
Күн бұрын
Little did alex know he will be made fun of for this for the rest of time
@matthewk5109
13 сағат бұрын
WHATCHU GOT THERE, PHIL?!
@MilesAnderson-i2h
Күн бұрын
To add on to Alex’s exercise selection for leg calisthenics and posterior chain: Gymnastic Ring-supported Good Mornings or Single-Leg RDLs are great. The nice thing with the Rings is that you can hold on to one or both to support yourself. Additionally, Ring Hamstring Curls are pretty good too. Those are progressable and a good contraction-biased accessory to Nordics. Also, bridging while doing face pulls has been good for my lower back and general flexibility, alongside the Lateral Delt gains from changing the relative torso angle.
@Tom-pn8kg
Күн бұрын
Gymnastic ring supported good mornings? Can you tell more about how that works?
@MilesAnderson-i2h
Күн бұрын
@@Tom-pn8kg Basically the Good Morning movement pattern with a weighted backpack and holding on to the Ring in front of your body for support. Not true bodyweight however. It also puts a bit of tension on the Triceps Long Head. I don’t think it’s an amazing replacement for barbell, and I’ve only tried it a couple of times so it might be worth revisiting and modifying.
@DrAJ_LatinAmerica
Күн бұрын
Those are some awesome AF pull ups. Truly appreciate and enjoy your insightful videos regarding lifting 👍💪
@mariomladenovik9979
Сағат бұрын
Hey Alex. Love your take on adding accomodating resistance for pullups. I figured this out by watching your videos couple of years ago. I was stuck at 50kg for a 1 rep max for a year. I couldnt lock out more weight. I started doing 10x3 muscleups or explosive pullups with bands and chains to increase my explosiveness out of the bottom. I also started doing more variations where the focus was the top(half pullups at the top, isometrics at the top and the middle of the movement, regular pullups with chains and bands etc). After a year i added a whole plate to my one rep max with a cleaner form. My bodyweight stayed the same so the progress was pure 20kgs added. I was supper happy with this. 3 years after i am training like this i went from 50kg 1RM to 78kg 1RM with 9kgs plus added to my bodyweight. I can assure everybody that this method works. My goal is to do 5 plates also. Btw this method also got me unstuck from my bench stagnation. I was stuck at 115kg 1RM and in a year went to 140kg 1RM. I can't thank you enough for your advice.
@Ello769
Күн бұрын
How can I learn the ins and outs of training as a beginner? How would you start, with which program to learn everything by myself to gain experience and to be independent, not to rely on anyone?
@knightveg
Күн бұрын
Myself personally, I would recommend going on training courses Like Weight lifting Olympic lifting and any other weight training courses Make sure that they are certified and recognised by a weightlifting organisations This way you'll be surrounded by a lot of knowledge people to help with learning how to do weight training If you want to go down the route of fitness / personal training courses Don't go for anything what's for a day or week A good course should be at least 6 months to years of studying
@rostamostmann9657
Күн бұрын
Watch E3 rehab. It's less elitist which is good for beginners. Slowly you will naturally gravitate towards people like Alex.
@084surajrao6
Күн бұрын
Natural hypertrophy also has a good series of videos on programming for hypertrophy
@liftheadleyweight
Күн бұрын
go to the gym, write down your thoughts while you are in there. keep track of your thoughts over time.
@ShortShorts503
Күн бұрын
Full body 2-3x per week. Compound exercises 6-8 sets per exercise per week. 10-15 rep range.
@VICTHECOMMENTER
19 сағат бұрын
Fantastic Q&A brother, keep it up, always looking forward to these
@cheeks138
Күн бұрын
Back then when you started training and only did calisthenics for the first four years, did you always take 72 or 96 hours rest between workouts or just 48 hours? Whether calisthenics or weight training, have you ever trained a muscle every 48 hours, only two sleeps between training the same muscle? thanks alex
@remix3205
Күн бұрын
I have this question too
@John-cena6483
Күн бұрын
From previous videos and QandAs, he would train every other day. That is, for the same muscle. Didn't hit legs
@Mingmingmeow90
Күн бұрын
I'm gonna answer it for you based on my own experience. 1. Everyone is different, some recover faster, some don't. Personally, I only hit the same muscle group a week later. I only lift 3x a week, push pull legs every other day. I did 24 hrs, 48, 72, 96. With different amounts of volume. But I find that with 6-8 sets a week per muscle group once a week is enough for me. I literally get stronger every single week compared to when i was just resting 48-96 hrs. If I did it more frequently, I'd overreach and get weaker. 2. Experiment on your own. The best way to find what works for you is to actually try it. You won't miss out on gains, the longterm progress outweighs the sacrifice of experimenting for a while. I also deload depending on what I feel. If I'm weaker for a session or two, feeling the joints and feeling tired all day - it's deload time. It's usually around every 4 weeks
@MenWithClassOfficial
Күн бұрын
The pull up strength plateau ideas are 🔥
@ST3FF3
Күн бұрын
My go-to way of doing super wide pull-ups is with rings. The rings need to be placed far apart. You can also use a pronated, supinated or neutral (or rotating) grip with no issues.
@andrewcoates4952
Күн бұрын
Please may you do a specific video on how to arrange a 3 day week because that sounds ideal with a busy schedule!
@cglnarcissist5700
Күн бұрын
Another certified banger Alex
@GabrielMartinsFitness
17 сағат бұрын
Yo, Alex, try the nordic back extention. I came up with this exercise (I think) when training my clients for nordics. You set your hip forward to have constant tension, flex your spine completely, touch the floor with your forehead (or even better when doing on a high floor for the deficit action) and come up contracting the glutes and hams. Amazing for that nordic strength. Helps me a lot since I can't do nordics twice a week. At this point I can hit 3x12 bodyweight and did 10 reps with added 10kg for a set. Hope it helps!
@NLLeFa
Күн бұрын
Last couple years I see a lot of influencers recommending fully focusing on horizontal pushes and lateral raises, claiming it's optimal for delts. I don't know if it's just me, but my shoulders look the best when I start one of my two upper body days with OHP and I progress over time. Even if it's slower progress for obvious reasons than any bench press, they work the front and side delts better and you can literally feel it when doing it. Another argument is the stability, but I'd argue that you do get better at handling the OHP overtime and there're techniques to make slightly lower weights even more challenging and shoulders the limiting factor, not your core or lower back. To me, I always feel that my shoulders and tri are what does the job and never understood this "just do flat and incline for front delt". It doesn't work in practice as good as in theory even if front delts are active while benching. It's like saying never do isolation for tri and bi because they work in dips and chins. Perhaps, but is it optimal? I recommend to everybody to give OHP a chance as a primary movement for some weeks. See what happens to your shoulders.
@Gargarks
5 сағат бұрын
It's interesting how anthropometry affects each individual's results with a given exercise. I'm the opposite of you. I emphasized OHP for years. Got really pronounced front delts but little else. Got to where it was affecting my chest focused presses negatively. I dropped OHP and started doing laterals only for shoulders and now my delts are rounded and balanced. Goes to show finding what works for you and your goals is always the best route.
@Awais_Farhan
9 сағат бұрын
"Hey Alex, I’m 19 and have been lifting for 3 years, mainly focused on aesthetics and hypertrophy training. I like blending strength and hypertrophy work. Recently, I've been struggling to see progress in my seated barbell overhead press-I've been doing it for 2 years, but my strength hasn’t improved much, and my delts aren’t growing as I’d like( my side delts are okay ). What’s your advice for building some serious shoulder size?" P.s : What routine/program would you recommend my main focus is building back,delts and arms. My chest is dominated. My split (Chest and delts , Back , Legs , Rest, Upper body ,Arms)
@Gargarks
5 сағат бұрын
I feel like the points Alex makes on board presses / heavy overload are opposite of my experience. I wound up dropping them from my routine because I felt like I was overloading my joints rather than my muscles. My shoulders and elbows hurt, I burned out more often, and got little progress in my chest. Started favoring loads I could handle with more complete ROM and I can train more, don't get joint pain or excess fatigue, and my muscles respond better. I don't think anyone can ever say "this or that" is the way. You have to see what works and doesn't work for you. Alex gets benefit from board presses and overloading. He figured that out for himself. But you have to do the same.
@LyleLeduc
Күн бұрын
Best fitness channel on KZitem by far. So you still advocate mini workouts since changing to 3x/week upper lower? Would also love to see more nutrition advice and meals from your way of eating. Thank you for the awesome channel!!
@nihalanabel
Күн бұрын
I don't have a cambered pull-up bar, so I do them wide on the rings. You can easily adjust your wrist angles that's most comfortable
@yacinebateya2788
22 сағат бұрын
Volume and intensity masterclass
@MatthewDobson94
Күн бұрын
The 3 day split ULU, Is a way more social split if you want to head out for a hike with your pals on the weekend or go mountain biking or skateboarding. I'm probably going to switch from my 2 day upper, 2 day lower split to this during the New Zealand summer once my cut is done. It's way more social, most of us aren't competitive body builders. Don't turn down social situations!
@Anandfulness
21 сағат бұрын
Me reading this on friday after heavy squats 😢
@MatthewDobson94
19 сағат бұрын
@@Anandfulness 😆
@SKINNY_BRUH
12 сағат бұрын
Make a video on your haircare routine. How often you shave your head? The products you apply to your scalp? Maybe a video on how to shave head safely.
@ST3FF3
Күн бұрын
After just 2 sets of full nordic curls and deficit rdls my hams are COOKED for the next 5 days minimum. Always insane soreness despite having done them for years my body never gets used to the soreness.
@damjanjagodic2943
Күн бұрын
Hm interesting. I do nordics, rdls and swiss ball curls for hammies in one workout. I used to get crazy soreness but now my body has adapted
@ST3FF3
Күн бұрын
@@damjanjagodic2943 It might be because of my technique. I do very controlled eccentrics and the soreness might be from the increased muscle damage. I also add pauses to the bottom of my deficit rdls.
@Beautiful-Sickening-Rolex
8 сағат бұрын
that chin up advice resonates with me...I think my pulls ups are stalling because I'm focusing on the top part too much - I will try to do additional static holds
@danielghesquiere2000
Күн бұрын
is it stupid to go up to 15 reps per set on exercises like bulgarian split squats or in general, regardless if its a compound movement or accesiorie exercise, as a natural
@marken816
Күн бұрын
No if you do it rarely 8-10 is the sweetspot in my experirnce
@LUKA_911
Күн бұрын
Not at all! As a natty ive noticed amazing stimulus proxies from all rep ranges depending on the exercise
@deavenhayes8187
Күн бұрын
Training is cyclical
@knightveg
7 сағат бұрын
Wrong- Yes general rule of thumb 1 to 3 reps strength 6-8 reps hypertrophy 15 to 20+ reps muscle endurance But everyone is different Some people have responded with growth doing 20 reps but still lifting extremely heavy weights Also, it's important to train different rep ranges For your ligaments tendons and stage of your program
@LUKA_911
6 сағат бұрын
@@knightveg outdated information. What if i do 4 or 5 Reps? Do i get nothing? What about 14? The hypertrophy rep range is 4-35+, while strength is 1-6
@joeheimbaugh
22 сағат бұрын
Years of treating weighted pullups like a main lift did wonders for me. Simple as finding your max weighted pullup and using 5/3/1 percent programming. It even includes an automatic deload week so that you're able to keep progressing year round
@MohamedNaas2005
Күн бұрын
Thanks for answering my question Alex !
@DCJayhawk57
3 сағат бұрын
I like your point about selective deloading. I'm in the midst of a 0 RIR training week, and certain muscle groups are fried whereas others are setting volume PRs. I pretty much never deload my delts, traps, calves, or hamstrings. Even if I'm deloading other muscle groups, I'll often still take the isolations close to failure in a deload week. There are times where I was taking everything to 3-4 RIR during my deload week and it just made me feel detrained when I came back. This is in a purely hypertrophy context. When I was doing powerbuilding, it was a lot different. I really needed a full deload to express my peak strength and to progress into the next meso.
@Kan-z7p
Күн бұрын
Amazing video! Thank you! High quality!
@jacobnieves9505
Күн бұрын
“Babe wake up Alex dropped another banger”
@thomasruckstuhl9980
23 сағат бұрын
Alex, your work is outstanding excellence. Thank you! Question for your next Q&A. Imagine you could design a scientific study about hypertrophy training. What would your question be? Or do you even have one?
@allanbolic
2 сағат бұрын
Great vid alex, I learn something new as always, appreciate you brother! Here are some questions for the next vid: Q1: If I’m running a workout with different variations of an exercise on different days (e.g., underhand chin-ups on upper body A, overhand pull-ups on upper body B), how often should I change the variations? I’ve heard that doing the same variation both days would require faster swapping to avoid overuse or injury, correct? Also, I have reached an intermediate level on most lifts at least by “strength level” standards do you thing i should hop one a conjugate program? Q2: I’ve been cutting from 185 to 169, and my performance is suffering, but I still have some abdominal fat, so I want to cut to 160. Despite losing a pound a week, my bodyweight movements, like pull-ups, have regressed. Should I adjust my programming to account for the deficit, or keep everything the same, as typically suggest when cutting? Also, for context, I alternate upper/lower with 48-hour rest and usually stick to one variation per movement, usually not exceeding 3 sets per exercise. Also when does the vegan full day of eating come out?? Got me curious lol Thanks Alex, appreciate all the value you give, you are an inspiration to us all💪
@Anandfulness
22 сағат бұрын
Nice shoutout to Menno Henselmans. I'm doing his Autoregulatory Volume Training approach and reactive deload strategy and its working great for me. No more fullbody deloads, just deload body parts when necessary and take a few weeks off every year.
@AlexLeonidas
21 сағат бұрын
Glad to hear it. His reactive deload approach combined with a bit of Matt Wenning's deload advice will get you right! I think Menno has the best take on deloading by far.
@JosephRivera588
Күн бұрын
Alex, what do you think of the guillotine press? I’ve been using it as a variation for chest growth and i seem to get gnarly pumps from it with no shoulder discomfort. Granted i am using about 50% of my working weight that i use for regular bench press and focus on higher reps (10-15). Do you think it’s a worthwhile variation? Or am i playing with fire here?
@NineInchFailz
Күн бұрын
how’s it going Mr. Leonidas. Thanks for all the kickass content over the years. I’m struggling to grow my side delts in any meaningful way. I do a few different variations of lateral raises (wrist height cable raise, leaning dumbbell raise ect) over 3-4 days a week mixed in my 5 day Push pull legs upper legs split. About 20 sets a week over the 15-25 rep range zone. What advice do you have for growing stubborn side delts? Dying to have that boulder shoulder look since I have a naturally narrower shoulder width. Thanks again even if you don’t answer, brother. Your content is always the closest to home with my style of training
@hlondon9776
9 сағат бұрын
I’ve started developing shoulder issues progressively over the years probably through a mix of rugby and neglecting shoulder health. Please can you summarise your best tips and exercises to recover and maintain shoulder health?
@OfficialLeverKing
Күн бұрын
When is the appropriate time to start wearing elbow and knee sleeves, wrist wraps, straps and belt? So many people seem to be extremely biased one way or the other
@marken816
7 сағат бұрын
Sleeves = when you feel unwanted stimulus in your elbows and knees. Wrist wraps = if you have wrist problems. Straps = when your grip gives out before your back Belt = IMO after you can squat 1,5x and DL 2x your bodyweight as an helping accesory to your max effort lifts I see too many guys use lifting belts as a substiture or even as a "safety net"for bad form. They think it will save their backs. Best learn how to brace without it and then start using it to make most of your lifts when you're already strong.
@bigcooldad9905
Күн бұрын
Seen another KZitemr Jonathan Warren go against RP & Milo criticizing arching and retraction of scapula to “pre-stretch” the pecs. Tried his advice of flat back (stacked), with shoulder depression and letting my scaps protract and retract naturally . Never felt so much tension in my chest. This seems like something the science community has gotten wrong. Wondering your thoughts
@deavenhayes8187
Күн бұрын
He is awesome
@deavenhayes8187
Күн бұрын
My chest has alos never felt better after his advice
@Balakay_Adkins
23 сағат бұрын
I started doing the same on a couple of my pressing variations after watching that video. I was surprised to find that while my ROM (on DB incline bench) was now a couple inches shorter, I actually felt way more tension in the pecs at the bottom of my reps.
@Marco-pf3te
23 сағат бұрын
I learned the same from Kjetil Larsen. He even teaches a little shoulder elevation is better then depression. For shoulders health, that is. Not for pec stretching. He helped save my shoulders.
@bigcooldad9905
21 сағат бұрын
@@deavenhayes8187 Finding the same thing! Challenging my existing views, love it. No dogmatism here.
@AshPostsClips
Күн бұрын
Alex, could you give a example of the progression of weights for max effort, like doing 225 bench for max effort one week. Then switching over to a floor press the next, would the weight stay the same with each variation until you come back to the original variation you started with?
@TheShanehansel
Күн бұрын
Love the Master Roshi look with the shades lol
@aavila1206
Күн бұрын
🔥🔥😎
@GrandVoyager92
Күн бұрын
A question regarding your stubborn back video: you recommend 3 compounds but what about cable pullovers? Would they count as a vertical pull in that template or should they be added in addition to the 3 compounds, making it 4 back exercises total for a session?
@AlphaLionTrillionaire
14 сағат бұрын
You answered the question about growing legs with calisthenics/limited weight but what are you thought about increasing leg strength with weighted calisthenics? Specifically the hip hinge movement
@Backsquatenthusiast
Күн бұрын
The 4 day upper lower is such an amazing split. I rest wednesday and weekends and just get stronger every week. The 2 rest days on a row is so OP Also Thanks for the content !
@Kalilloko
3 сағат бұрын
🏆 Our Champ 🏆
@AbhishekSingh-kv9ud
Күн бұрын
so no one’s gonna talk about that transition from behind the neck pull up to OHP at 3:55.
@hayden4988
17 сағат бұрын
I currently train every other day, taking 2-3 days off whenever i feel my body needs it. 2 upper body days; one heavy day and one volume day. 2 lower body days; one with heavy squats and finishing with leg isolations. one with heavy deadlifts followed by back and hamstring work
@damianloder6080
18 сағат бұрын
Alex your thoughts please on SMP? Would you consider having it done?
@destrohades2094
23 сағат бұрын
How would you build a "forever program" like a 531? I've been running a consistent programme since the pandemic and have been seeing good progress by periodising rep ranges and rotating exercises for variety/to hit weaknesses, but would be interested on your thoughts!
@manuelcantu422
17 сағат бұрын
Is my split dumb or good ? Monday Alt bar OHP touch n go DB bench JM press Band press down Super lat raise - Week 1: 20lbs XXXXXXXXXXXXXXXXXXXXXXXXX Tuesday Pogo jumps Seated jump Front squat RDL Assisted pistol squat Wednesday Chin ups Machine row Wide BB shrug Incline hammer curl Friday Dips Row machine Leg press Lat pull down Saturday TNT press BB curl Super lat raise Incline hammer curl Side delt machine
@emanuelegaddi3545
Күн бұрын
Great video Alex but I need to correct you on one thing. Frequency metters a lot. 1 set 3 times a week is much better than 3 sets once a week. Frequency might be so superior in fact that even 1 set twice a week can beat 6 sets once a week. The reasons are: 1)The first set is the most important, so the more "first sets" you can do, the better. 2)By being stimulated so frequently, each muscle has less time atrophying. Atrophy happens hella fast. You can lose 2 months of progress in 10 days of not training
@simonm6203
Күн бұрын
Bro is awnsering the REAL questions now
@AlexLeonidas
Күн бұрын
These are some DAMN good ones!!
@andrejkaras925
22 сағат бұрын
Nobody talks about lifting hernia. What is the best way to prevent it, is bracing really the key?
@ignis6591
Күн бұрын
As an intermediate lifter do you suggest any kind of specialization and if so to what degree? Also, do you think specialization should first be done on mechanically advantaged or disadvantaged areas? I'm 5'9 with a 70 inch wingspan and I'm not sure if I wanna blow up my deadlift with those leverages or shore up my bench Keep up the good work, Alex, natty and huge for life 💪
@WiecznieNieNasycony
10 сағат бұрын
lu rise is good exercises of this type are very good especially for people who are over 40 and have been lifting for over 25 years, everything that relieves the joints and gives good results for building muscles it is a very good substitute for exercises
@HonorViego
Күн бұрын
Alex thank you for all the educational content you produce, we all greatly appreciate you!! I had a question specifically related to side delts, I do PPL rest PPL, I do 3 sets of shoulder press followed by 3 sets of lateral raises. But my side delts are almost never recovered by the time next workout rolls around. Do you think I should drop it to 4 sets per session so I can get more accumulative volume month to month? Everything else recovers well for next session except shoulders
@LUKA_911
Күн бұрын
19:22 I also love having a three incher😅
@fernandosilva6295
Күн бұрын
Found your channel recently and I find it really great, Alex. Question, why do you think it is so hard/uncommon for proper studies to be performed in experienced lifters? Do you think that things would change drastically if suddenly we had a ton of quality studies like that?
@knightveg
6 сағат бұрын
You Might not be aware of this Sports studies, done in a controlled environment Limiting any variables, which could vary the outcome of the study They use a small selection of people to study in a lab Then they release a summary of the study, Which people use on social media as the actual information Where in fact the actual study, is over thousands of pages, with a lot of mathematical equations science and so on For the general public to actually understand the study paper you have to pay for the whole study which is not cheap You would also have to have at least 4 years of knowledge of advanced human biological and anatomy, plus maths and science degrees
@dolphin007x
Күн бұрын
Alex, I'm a novice and really have trouble with knee cave on squats (they sometimes cave all the way in). What would you suggest to remedy this problem?
@jackreacher2095
21 сағат бұрын
Hey buddy , can you please do a video on the path you would take to develop super strong lower back and core muscles from scratch due to weakness from relying to heavily on weight belts
@jippmaster1436
Күн бұрын
Pin pull ups are great, slightly more weight and in the hardest part. Locking helps too (putting your chin on the bar, also works your neck a bit which is nice if youre lazy with neck training like me)
@pissy4476
21 сағат бұрын
Did u get pin pullups from Pere Coll, by any chance?
@EdmondLaird-Raylor
Күн бұрын
Hey Alex! Longtime fan here who has had his training absolutely revolutionized by your channel. I was wondering about your thoughts on round-back training and people like atlaspowershrugged. Do you extend the tissue capacity-load management argument you make for behind the neck pressing to loaded spinal flexion? Would you ever program Jefferson curls for injury resilience and/or spinal erector gains? Much love from Minnesota my brother.
@EdmondLaird-Raylor
Күн бұрын
Also, when it comes to chest expanders, do you believe the accommodating resistance compensates for the lack of stretch mediated hypertrophy? As in, because there can be hundreds of pound of tension in the squeeze, it doesn't matter that you are skipping out on the 'optimal' stretch that would only be loaded with 20-30 pounds. Last question: Do you believe ankle mobility can be increased significantly? Have you ever tried to increase your dorsiflexion? If so, what did you try and did it work?
@NG77880
14 сағат бұрын
As someone who trains using HIT bodybuilding principles, I like to train until I hit failure then I’m done with that exercise. I really only use 1 exercise for a muscle or 2 depending on the muscle like back (vertical and horizontal pulling). I train chest, triceps, shoulders on Monday, back, traps, forearms and biceps on Wednesday, and Legs, calves and abs on Friday. The reason I don’t train back to back is because the bodies limited recovery resources need at least a day of rest between training sessions to grow. I’ve tried training back to back and I got weaker and didn’t grow as well.
@neutralups
Күн бұрын
gold q&a
@josefranciscoomaking7509
Күн бұрын
I’ve been trying to do barbell curls and ez bar curls with low and high reps but each rep is limited by the pain that radiates throughout the ulnar part on my arms. it seems as though only single arm preachers are the ones that doesn’t give me pain. do you have any suggestions to fix it? May you have more subscribers to come and I wish you the best in your future endeavors.
@cliffkelly7613
Күн бұрын
Hey Alex - Thanks for all that you do. Taller lifter (6'3"). Working on my full depth squat and struggling with quad activation. In order to hit full depth I need to open my hips and point toes out. This is putting more emphasis on my adductors - which are my limiting factor. What accessory lift would you suggest to help develop my adductors? Thanks again.
@BusterYoutuber
Күн бұрын
q for qna what are you besides working out for longevity? you look like you havent aged the past 5 years Love ur vids
@AlexLeonidas
Күн бұрын
Why thank you! I follow an evidence based whole food plant based diet which is probably most important. Next to that I don't smoke, avoid all drugs, and am overall a health nut who doesn't eat junk and I never skip my workouts including cardio. I've been consistent since I was a teenager, never stopped. Never will.
@santiagofigarola
Күн бұрын
On the topic of training glutes and lower back at home... Alex, do you think it's worth it to buy Olympic weights and bar instead of "regular" weights and bar? Here in my country the Olympic versions are significantly more expensive. I was also wondering the same for dumbbells, if you would recommend adjustable ones, for example 😅 My idea was to mainly use the weights to increase the difficulty of bulgarian split squats, and to do good mornings. Should I buy any kind of set up to fail it safely? Or could I simply bail it and let it fall to the grass? (When training outside haha)
@knightveg
Күн бұрын
The standard 1 inch barbells , the weight tolerance isn't that very high So if your primary goal it's be more fitness and beach ready looking body than it be fine If you're looking at lifting heavier then you need to look at Olympic pass bar Dumbbells You can get 1 inch or Olympic 2 inch handles you load the plates onto the bar , Depending on the type of exercises you're doing it can be time consuming taking on and off weights on these handles You're better off with adjustable dumbbells, there are some really good brands out there what don't cost that much
@ValnirAesirsson
11 сағат бұрын
If there is a big gap in price between the 30mm and 50mm plates, what you could do alternatively, if you know someone who's a machinist(someone who operates bore, milling and turning machines) by trade, is just to bore or turn the bigger diameter on the 30mm plates. Sure in that case a 20kg plate weighs a bit less but youd only need to buy a 50mm barbell.
@UNDERDOGCOLLECTIVEBEATS
22 сағат бұрын
any advice on how to rehab the lower back from repeat deadlift inquiries? (without having access to reverse hyper or belt squat machine)
@JaydenAdames-d2d
Күн бұрын
Hey alex what pulley system do you use. The one for ghetto pulldowns
@proswagerdude8215
Күн бұрын
Should I be feeling reverse hyper extensions more in my glutes, hamstrings, or spinal erectors?
@amaanali2021
Күн бұрын
Hey Alex got a question, if running the NE system, do we have to rotate every lift, every week, or just the lift we maxed out on? Especially isolations, couldn’t we leave those in for weeks and run simple double progression on them? Thanks man you’re my #1 guy for everything fitness.
@zhongxina6116
Күн бұрын
Yo Alex can you review the two step method of Ian barseagle it’s pros and cons
@mozgo5668
9 сағат бұрын
Hey Alex, what do you think of my split? I do torso limbs split, every other day. On torso day i do back chest and shoulders, and on limbs legs arms and forearms.
@jamied3215
Күн бұрын
What about if you want to train everyday? Whats a good split for minimizing overuse?
@piotrmaterna2353
Күн бұрын
Hey Alex, Do you think it is a good idea to do wide rep ranges, double progression (for some movements i do 3 sets, 8-15 reps, and even then, when i get to a plateau i go heavier with even lower reps, i'm talking like 3, 4, 5 reps set) to avoid rotating exercises and keep joints healthy? I'm doing it like this for overhead cable extensions, progress went in a year from 25kgs 3x8 to 55kgs 3x6 (2:1 pulley ratio). So far it is working, weight jumps are not frequent, both elbows and shoulders feel great, but it may be because i'm still kinda weak, whats your opinion?
@WooooitsJohn
15 сағат бұрын
Hi Mr. Leonidas, what is the belt/attachment tool setup that you are using for your sissy squat? And where can I purchase?
@hammadm5332
Күн бұрын
Can high rep callisthenics be used for cardio? And did the New York callisthenics athletes really build their physiques of high reps?
@tankeras94
6 сағат бұрын
Hey Alex, I'm looking for a heavy traps exercises with minimal axial loading of the spine. I've had a L4,L5 herniations as a teen and heavy standing barbell shrugs don't work for me - I have to lean forward in order to get the full weighted stretch on the traps and that causes too much strain on my lower back. I've tried chest supported dumbell shrugs, those work fine, but a barbell would be preferable so I can go heavy, in line with your advice. Do you have a suggesstion for a setup that will allow me to do chest supported heavy barbell shrugs? Or maybe another solution? Greetings from Bulgaria!
@-coltyy
12 сағат бұрын
How are you splitting up your 4 day a week push, pull, upper, lower program with ME, DE and RE work? Also why have you switched to this vs your 2 day a week fullbody split you recommend?
@thenoxz2924
22 сағат бұрын
Hey Alex, for an MMA fighter, would you modify anything in your novice program in terms of frequency, volume or exercise selection? I don't care much for hypertrophy I just want to be stronger and perform better in fights. Cheers!
@r37r02
19 сағат бұрын
Do you think there is something in the peak contraction. You often mention RTO dips and push ups, and that they provide great peak contraction, but we know from the literature that the lengthened part is more important. Maybe similar to how different rep ranges stimulate muscle in different ways?
@Not-Lunar
Күн бұрын
What are the limits of bodyweight calisthenics? You said that you believe that most people should atleast hit 30 dips (touch and go) before trying weighing. Is this because the dip is uniquely "stressful", or would you recommend you also hitting 30 pull-ups, before going weighted? What about harder variations like BTN, L sit or ring work, as in ring dips, push up and pull-ups? Is it worth it to "Max out" the hypertrophy rep range?
@agentperry8347
Күн бұрын
Think you could make a full conjugate guide? It's all so confusing haha, idk if I swap the isolation each week too, when to go back to the main lift, etc.
@milkbobby5295
12 сағат бұрын
Im a lil confused on how you say you increase the RPE on your backdown exercises over workout sessions, but you also switch out the max effort lift per session. So for example, if i did something like cgbp week 1, 3x10 backdown after the max effort lift, do i do 4x10 on the 2nd upper day in the same week then switch out the lift the next week?😊
@CLC616
17 сағат бұрын
You’re so lean. Are you staying that way year-round? Not complaining. You look great either way. I am wondering what it is like as a natty lifter.
@harishkrishnan4099
17 сағат бұрын
Hey Alex, I have a question about neck training. After watching your video on neck curls, I decided to drop my working weight from 50 lbs to 20 lbs. However, I can't reach failure even when doing super slow negatives and cyborg technique. My stats aren't impressive (5'9, 15.25 inch neck unflexed, 17ish percent bf, 155 lbs) so I think my form is bad but I don't know how to fix it. What should I do?
@TheMysticalNinja65
Күн бұрын
What are the best bicep exercises/accessories to compliment learning a one arm pullup or chin up.
@creepocraty39
Күн бұрын
Hey Alex, I’m 5’8” with a 6’2” reach would you recommend I do block pulls or rack pulls with a longer reach than my height? Also would I benefit from doing board presses from volume over the conventional bench press?
@jp9083
Күн бұрын
Alex how would you programme in beginner calisthenics skills? I want to get better at moving my body. Would you say 2 full body days and a skill day per week would work?
@jubbice5040
Күн бұрын
I don't think I've ever heard you soeak on sub-maximal training. What are your opinions on that training style versus maximal training where you are always pushing yourself to near limit?
@ulisesantonio5905
14 минут бұрын
Ive been working on my bb bent over row, previously my lower back was the weakness like you had stated in previous videos, my lower back has now caught up and I can do them comfortably with a rounded spine and straight spine. Are there any major differences or just what ever feels more comfortable per body type
@blakemarsee4801
Күн бұрын
Hey Alex, i have unstable knees due to an injury from years ago. Whenever I squat, my knees clicks on the outside IT band insertion point, and they feel unstable. What exercises would you recommend to build stronger knees?
@BaraPersson
Күн бұрын
Have you considered creating any new training-programs to sell based on all the new knowledge you've gained? For example, maybe an intermediate program for around $10/20. It could be a great way to make some extra money while offering something valuable to your viewers!
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