Specialization = SERIOUS Gains!
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- เผยแพร่เมื่อ 14 ธ.ค. 2020
- Muscle/exercise specialization changes everything, get ready for some of the best progress of your life.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - แนวปฏิบัติและการใช้ชีวิต
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That upload frequency definitely isn't natty
That comment speed ain't natty too
@@yuyufps hes got tren fingers
Neither is your top-comment rate
Lol Goddamn Right haha
That makes you the juiciest channel on earth xD
Too many of those that train for size think they don't need to abide by the law of specificity, but using relevant movement pattern variations is a must do for anyone trying to grow their muscles. Strength progression remains key even for those who don't train for strength
Just started to specialize in the OHP. Looking forward to some gains.
I just came off a cycle of OHP specialization. So much grinding, but it's def worth it once everything starts coming together.
I would suggest specializing in push press over ohp
Take care of those shoulders brother
OHP specialization is my favorite! Get ready homie the gains will be insane.
@@user-zb3lr3ke4f Specialized in OHP for six months consisted of three times a week. Heavy strict, Push press then light day strict. Made great gains, best of both worlds.
Rick Del Hagen wants to know your location
Frequent uploads = SERIOUS brain gains
Alex giving us an early X-mas with all these uploads
You & Natural hypertropy are the go to channels!
I’ve been watching you for over a year now, same time as I started lifting, and your videos have helped me make the best gainz of my life! Salute to you brother
Salute Christian!! Honored to hear that
Every video past 1 a week feels like a blessing, thanks for the content
Thank you man, going to keep bringing this content
This past summer I specialized in the OHP. I was able to work up to 200 lbs and I did figure out what worked for me, this was mostly heavy doubles and triples. Definitely noticed shoulder size gains and would highly recommend everyone specializes in this lift at least once!
How do I specialize in OHP? Do I just train it first in the session and then do my benching or do I need to reduce benching volume and load? I don't really want to lose bench strength but my OHP is really lagging and needs improvement.
Wow this solidifies my decision to specialize in bench and deadlifts. Im on my last week of this meso and starting next year ill only be deadlifting with some variation, doing pulling variations, and benching. Love this!
ONE EXERCISE
MAMA GET THE REAR DELT! GET THE DELT WOMAN I'M SUCCCCULLENTTTTT
This is exactly the video I needed to see right to reinvigorate my routine -- very much appreciated!
Thanks Alex, I think I'm finally gonna go for that chest and arms specialization, always wanted that look lol.
Great talk, man. I think specialization is something all of us actually wants, but feel like we can't do because of the imbalance it may make. But, as you said, the other musclegroups doesn't have to diminish while doing so. One can't be the best at everything, mediocre at best, so why not be the best at one thing. :)
Thanks for the reminder !
The contents have gotten the gains. Loving the frequency.
You've come a long way alex. Content keeps getting better. Keep itup.
I concur. After 10 years of working out I finally got tired of my stick forearms and started paying more attention and putting in the work, and all of a sudden they actually started growing. Great vid Alex!
Wishing you happy holidays and good recovery my man
Well explained, thanks!
Specializing in Shoulders Traps and Upper back. Hopped on the bench for fun today and wow i felt strong.
The upload frequency is just insane and the quality is top notch.
Thank you brother
The upload frequency is insane Alex!
Its good that you finally started talking about specjalizations.. Eric Bugenhagen talked about them since years :D
It actually makes a lot of sense and not only when it comes to training.
Alex really do be hustlin
Love ur vids man
I love upfpwrlifters channel. Dudes a beast in the bench and very humble.
Saw that a few days ago. Guy benched 4 plates and more at like 150 something lbs bw. The empty bar felt heavy af the next day at the gym after watching that XD
Always an aisian dude better than you
My specialization is makin gains baby!
I'm early this time, anyway i wanna say your channel is helping me a lot as a 15 year old with working out! I wish i discovered it a year ago when i first started lifting :)
Right now I'm waiting for surgery on a (minor) hernia, so basically all lower body exercises are out of the question, but that gives me the perfect opportunity to fix my lagging OHP.
Deficit feet elevated pike pushup Specialisation ftw!!
would be amazing to watch a video of natural hypertrophy and you discussing programming.
Been doing ohp and ring push ups since my home facilities are limited. Looking forward to it
That shirt is clean dude
I've always wanted you to make a basic guide to specialization for a certain lift/bodypart. I wanted to have impressive PRs on all the basic compound lifts but I've always dreamed of a 600 deadlift, 165 chinup, and 225 OHP at 165 bodyweight
Mr . Alex I start doing specialization 4 months ago every month I focus on one group muscle and the results are magnificent , now second week hit chest 💪🏼
we have the same BFR band color and design..anyway your Rackpull video helped me a lot,and helped me grow my traps naturally.
i been specializing heavy weighted pull-ups and looking forward to these gainz😈
Ive been preaching this for years. Now ppl are finally getting it lol
this upload frequency is insane
My bench used to keep getting stuck at the same lb for a couple of weeks constantly.
The solution was so easy that it's laughable looking back...all I had to do was knock it down the exercise chain and STOP FOCUSING ON IT.
I moved my military press and dumbbell press to the beginning of the workout, then triceps, then chest at the end and maintained my strength of bench.
2 mesocycles of this, I got bigger shoulders and triceps...and my bench growth was just as before without hindrance.
Lesson: sometimes the key is to just focus on the accessories movers (chest, shoulder, triceps, biceps, abs, lower back, glutes) and that's it. Progress continues normal once these weak points are addressed.
Alex, please make a video on how to specialize in exercises.
Yeah tricep was a great key that really helped my bench recently being able to go higher on skull crushers raised my bench again plus benching and everything else
That t-shirts dope
I miss the old training footages!
arms looking bigger than ever ma man keep going
Nice!👍
The gyms just closed again here in the Netherlands. Sucks, but gonna have to keep grinding.
If you need any At-Home training tips I got you brother. Just bodyweight and household objects will suffice, bands or dumbbells/barbells is even better if you have or can obtain them.
Specialization on the behind the back deadlifts, Eric would be proud
Did that before, pulled 655 then stopped focusing on that lift
I would love to learn how to program it properly. For instance, pick the weighted pull up. What percentage of your specialized workouts goes towards working antagonistic muscle groups if at all? How much of your weekly total back volume is gonna be straight pullups? Etc etc. Still so much to learn.
Gonna start specializing in Ring Rows / Barbell Rows.
Lyle Mcdonald recommends rotating specialization phases for advanced trainees as it can difficult to bring up all bodyparts at once.
That's exactly what I have been doing for years!!!
I never thought I'd do this but I'm going to drop the bench.
My bicep tendonitis always flare up from time to time,.
This is with a good daily warmup, pre-gym and posture improvement since 8 months...
Hey Alex, first of all thanks for all the information you put out. Every since the pandemic hit Portugal haven't gone to the gym, i have a pretty good gym setup in my garage (bench, squat rack, multifunction machine). I do some things here and there from time to time but lack consistency, any tips? Sorry for long question.
Hey Alex, ¿how you doing? I have a pair of questions for you:
1- I have been thinking about buying a pair of gravity boots for doing "Reverse crunches" or "Upside-down sit ups",. Basically because i find these type of abs exercises, theoretically, the most simple to progress (through progressive overload) and to execute without messing around too much with my back (wich is pretty healthy, but i don't want ugly surprises). ¿What do you think about this type of ab exercises? ¿do you think these boots deserve the money they cost (wich is relatively high)?
2- ¿What weighted abs exercises would you recommend? I mean, exercises that we all can do with the basic equipment you can find in a gym or buy without spending too many dollars in too-specialized/too little practical instruments
Specialize in loaded carries and be amazed
I spent the last 24 weeks eating, breathing, and sleeping OHP. My shoulders were trash, torn rotator cuffs on both sides and a torn labium over the last few years. Everything suffered, even my squat. Now my shoulders are healthy and strong, and I've moved on to bringing my chest up by diving into the bench press on my current cycle. I'm much stronger on the bench than I anticipated, thanks OHP! I'm not sure what goal to shoot for, 295lbs advanced (easy) or 364lbs elite (would be a lifetime PR by 4lbs).
Did you have crunching and popping sounds coming from your shoulders before you fixed them?
@@wanking3432 Not exactly. My right rotator cuff was severely torn, and my shoulder kinda made a grinding noise until it was stabilized. Popping and crunching is usually a sign of something else if there isn't a history of shoulder injury.
HOLY SHIT in the beginning I thought it was Japanese subtitles or text written by you then I realized it was the t-shirt
i never progressed on pullups till i was stuck at home and just did them all the time.
0:41 holy fuck I own the exact same arm blaster and BFR bands
How exactly do you do a specialization? And when do u stop specializing ?
were you doing curls with a deadlift suit? now that's specializing!
Arm blaster + occlusion! Crazy pumps bro
😂😂😂😂
Can you do a ring muscle up? If yes can you do a tutorial ?
So for someone with a lagging chest like mine. Do you think I could use ring dips as my accessory bench movement for specificity? Or do I have to do close grio bench as my accessory for specificity?
What's your opinion on the guys at Barbell Medicine saying that there's no evidence to support prehab work (for shoulders, etc) for injury prevention?
Hey Alex, which youtuber would you recommend for OHP/Delts specialization?
2 days, 2 videos. Ayy
I've been thinking about this lately I'm doing too much variations and not progressing on anything really
Hey Alex, is disproportionately strong ohp to bench ratio even bad? Both from an injury and aesthetics perspective I mean. I would much rather have huge shoulders and decent pecs than the other way around
Hi, could you give an example for a squat specialization to get bigger legs or quads, should i do squats everyday or only do it when i have legday
What’s up Alex I wanted to know is the dip a horizontal or vertical push?
Yeah its almost the same thing with any muscle group you want to bring up your right. Specializing really does work get something to a certain level keep it there while you bring the rest up.Chest and back shoulders and rear delts have to be together though especially rear delts and back. But with specialization it can be done easier
because you can include them in a split and there is a difference when you just maintain your strength at a certain level than to actuslly try to make your self get stronger and to get stronger or to increase in weight you have to hit and dedicate alittle more often but maitaining is easier which I figured out that after increasing certain muscles groups to a certain area to get out of that beginner intermediate faze I'll have to bring some of if it up to a level im comfortable then maintain it while bringing the rest up
if the part im maintaining grows while I'm bring the other stuff up good if not just maintain it at the good level where I brought it up to while I bring everything else up. Its just one way of doing it theres more ways of doing it.
I have a question? What happens to the other movements? Are they held at a maintaining lvl? If it's a push movement? Do we still do our pulls and lower body movements? How extreme is it?
Alex, in your opinion which is harder gymnastic ring training or weighted callisthenics?
Is it possible to specialise in two exercises, say one upper and one lower. Or even a push and a pull.
I just started the smolov squat routine and i think it has taken a toll on me. I usually run every morning but it started to feel really heavy despite me running even slower than i was before. You think my body just need to adapt or do i train too much? Squat 4 times a week running 5 times
So ive been doing your Novice program for about 4 months and my box squat has stalled for about 2 months at 225lbs x 5, ive been working out for 3 years and 6 months btw. So i want to run a squat especialización phase but i dont know how to go around doing that since im already squatting 3x a week. Any advice would be appreciated
Speacializin in calf raises
Smolov jr got me a 355 decline bench at 170 bw and prs in squat and deadlift
Hey Alex, I get tingles/numbess in my left forearm whenever I bicep curl. I suspect nerve damage, I can do hammer curls fine and pull-ups/rows fine. Any advice?
Bro can u make a full week workout exercises program
Read the Basic Training Manual by Dave Tate and Jim Wendler, great, quick read that teaches you how to set up your own program. If you don't have enough background knowledge to apply the lessons from the book, you could always pay a coach for a personalized program that fits your needs.
What can I do for my bad shoulders, no instant pain but every time I do side laterals or OHP for few days I get some kind of inflammation in my shoulder joints. No matter the form, I have tried everything and my form looks good. I can do side laterals my elbows bent but that feels awkward. Been doing lots of facepulls too, those are good.
Hey Alex if I specialize triceps do I go heavier or go for more reps for carryover to the bench and OHP?
Watching your videos motivate me, time to kill the gym today 💪
How do you recommend specializing OHP in 3x full body routine
Bro do you know if weighted pushups can cause any injury or pain on your back and spine.Would really appreciate if I get an answer.
What channels would you recommend for ohp specialization?
how much weight do i increase on accesory movements in your novice program
hi, Alex do you recommend jeff nippard bench specialization program?
I do a 4 day bro split (chest, back, arms and shoulders, legs) have been for about the past 4 months, how could I do this for a lagging body part(s)?
Do you use traditional linear progression for the weighted pullup? And if so, are the training percentages based off of you BW+additional weight? Or just the added weight?
@Gurung Marimo but your bodyweight is included in the total weight you're pulling. You shouldn't need to "remove your bodyweight" if your 1rm is strong enough. Most linear strength programs don't have you go below 60%
rather then having a heavy day and a light day can i have 2 heavy days but one of them im progressively oerloading each week but the other im doing the same thing as day 1 to give my body a chacne to adap to the weight that i increased before increasing weight again next week
Should i Do accessory work such as ohp when doing smolov jr for bench?
Any specialisation channel suggestions?
There is a guy on TH-cam that uses a mink to catch rats. Thats pretty specific
coming back to a neglected body part part because you specialized somewhere else and going back and forth doesnt mean youre making gains youre just losing muscle then putting it back when you start hitting it again
I feel like I know the answer but what if I only care about hypertrophy and aesthetics? Does this still apply?
but if i do only ohp for 3 months and then bench press for 3 months, isn't that the same to just do both for 6 months? i mean is the same amount of volume at the end of the cycle.
I'm a streetlifter right, I have been training for 3 years now and all I've been doing is muscle ups, dips, and pull ups. Specialization is the best thing there is!
Hey, what is your typical routine ?
@@josipmatkovicdrazica9019 I tend to do low rep range sets like 3x3 3x2 heavy singles for 4 weeks, then I run a volume block (4 weeks as well) doing 3x10 or so or 4x8 for sets and reps and then a deload week in which I lower the intensity by 50% and frequency goes back down from 2 to 1 workout (I do push pull legs) in that week (deload is 1 week for me) and then adapt, change up where needs, rotate exercises and continue!
Same man