How My Strength Exploded! 5 Tips
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- เผยแพร่เมื่อ 7 ก.ย. 2024
- My 5 biggest changes
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DISCLAIMER: I give general fitness advice, I am NOT a medical professional. All claims are based off my knowledge and education. Always consult a physician before starting any exercise program.
Got many requests for this topic, so here it is.
This is an experience-based video where I discuss what worked FOR ME. Hopefully this advice will benefit you as well. Please let me know in the comment section how this helps, and what additional tips you have.
0:28 Enjoyment + New Template
4:09 Lower Back and Abs
6:54 PROM
10:21 Neck Training
12:39 Mindset
you are like eric bugenhagen light. If he could make quality videos.
Dude why not grow side lower lips Dotn be a Normal ie ok. Nlome bbd BONO Ko! CcAlphaDestiny
king jangals stand on plates
When will the next version of NE be avialable. Also is it free if you already bought it in the past
Q and a question
Alpha: train how you want
Me: *maxes out 7 days a week*
Tyler Reinert surprisingly enough that’s an actual thing it’s called the Bulgarian method
@@mjdhrvevshs9745 More like Bugenhagen method
Well, if u want to max out 7 days a week...then that's perfect because u are doing it how you want.
@@edtheangler4930 and it works too
Ever heard of Squat Everyday?
1. Do what you like
2. Train abs and lower back
3. Progressive range of motion: do partials
4. Neck training improves CNS which somehow improves compounds
5. Mindset
This is why ive been a sub for a while...i say the same shit you say..do things YOUR way....Live YOUR way...alpha crew
I know right? I have a friend of mine that hates Power Cleans, but still does them because everyone else at the gym is doing them. He barely has the motivation to train, but I'm helping him realize that he can enjoy the gym again.
I think training your neck enchances your lifts because you tighten your neck muscles every time you push or pull in order to stabilize your head... Because it's more important for the body to save a head than a hamstring for example.... I also myself used to train neck directly(the time I took my profile pic) and I felt a lot more stable in deadlifts, overhead presses etc.
Intellectual Destiny
You look 10x better with the beard.
"I hang upside down. In the morning." - Alexander Leonidas
Dinnerdate Destiny
Just wanted to say I ran a program I hated for 3 months and in the first two weeks of NE I absolutely killed it and gained 3 pounds when I was stuck at 157 for 3 months
Amazing bro! More gains to come
Dude, I know the feeling. You go into the gym feeling like it's just gonna be another day with plateaus, and it's not even your fault (food, sleep, and water is on point). Glad I switched
AlphaDestiny when is the NE overhaul 2.0 coming in?
Minewire Fitness if your food and sleep are good you will make gains on pretty much any properly structured program me isn't magic get off Alex's nuts
Chaka it’s called mindset buddy, I never said NE was magic. But the structure of it keeps you motivated every week and has optimal volume, conditioning, strength work and in the end it keeps you motivated to kill it and give it your best.
You started following bloho's 5x5 program secretly that's why your strength blew up. lol.
Brandon mangham LOL
I don't get the joke
Torudro Watch the Re: Fake Mercenary video
Torudro blaha is a joke, he's a "bodybuilder" with many issues not just with his advice and this is a rip on him
Not negotiable
This will be gold, where the notification crew at?
helloo 🙌🙌
Muscle Eire Heck yeah, checking in
Fuck off you bell end
i dont like leg days so im gonna skip it. Thanks
with those glasses he looks like a single mom with 3 sons
loyuco ew, a single mom with a beard.
A.K.A your adoptive mom.
loyuco lmao just with glasses?
accurate
HAHAHAHAHHA FUUCK
Dude that neck training hypothesis sounds killer!!!
Rack pulled for two months on a regular basis after deadlifting consistently for one year. And had a 40 pound jump after not doing the dead lift for two months. You are very right about this.
Box squats & trap bar deadlifts FTW!!!
Tell that to people with fucked up knees
Jason Genova I can high box squat 1035 with the box set to my waist level and quarter sqaut bar only. Get on my level.
rb9951 that shit hilarious bruh... 😂
DangerousWillie But what about Box Squatting with a Trap Bar? 🤔
Minewire Fitness it's the only way
Like Bruce Lee once said.... "Do not think, feel." I agree over 9000% when it comes to the mindset Alex.
Im getting hyped to do your strength training methods
Holy fuck, your hypothesis that neck training enhances the CNS needs to be researched.
Marshall Lore II I'd be curious to see that too
Marshall Lore II yeah thats a pretty big claimm and i think thats bs
Marshall Lore II when I used to wrestle I would train my neck a lot. My numbers got a lot higher at every lift. I do not think it gives crazy benefits, but I am almost sure that it does help with general strength it makes you more compact. Just like core is engaged in so many exercises the neck can be somewhat helpful too.
Yeah, I'm just waiting until the research comes out and people continue to say that it's impossible.
Energy Drunk that's basically what a hypothesis is you fuck
The moment i stopped training for myself was the moment i started hating training. I remember being obsessed with maxing out the lat pulldown machine 6 years ago. It felt so unbelievably amazing, especially the very close neutral grip. That mindset in combination with 225 power cleans for reps and a 315 bench press had me rocking the coolest physique and i absolutely loved it. I want to max out the 295 pound lat pulldown machine at my gym before the year is over. I really dont ever remember having lower back pain when i could hit heavy weight on lat pulldowns. Just kept my back so balanced.
I think the most important thing here over everything is MINDSET! You will never achieve anything great without a positive mindset. Belief will change your world. Its a great feeling going into every lift KNOWING you are gonna set a new PR. No doubt at all! Great video, this can't be talked about enough
You might be on to something huuuuuge with the neck and CNS thing.
Thanks bro, I think so too! I'd love to see science confirming it
Yeah I've heard a paper is being written on it right now at the University of Bullshit.
a d dude I said he might be on to something. Not that he's the greatest person ever. Open your mind a little to new thoughts.
@@muscleandmath2910 fr so many people shit on neck training or rackpulls, well its their waste tho! They are the ones who are missing the progress 😂
This comment aged well...
Yo Alex. Can you make a vid where you show how and which exercises you perform for you abs and lower back? Weighted crunches, oblique stuff, etc. Only seen you talking bout this and maybe a couple of short vids. Would be great to see a full video just bout abs/lowerback with as much shown as possible (not only talking). Ty.
It sounds like your whole life revolves around the gym, which is fine if you enjoy that but I personally could never work out that much. Much respect bro!!
Currently doing full body twice a week and lower back and abs 7 x week. I can definitely say that this system is much better. I’ve gained 40 pounds on bench press, and 20 on OHP in 4 months. Can’t wait to see how much strength I’ll gain in the next year.
Excellent Dixon!
Thanks man. If you ever need background music for your videos hit me up. Just email me dixonl1996@hotmail.com.
what's your daily routine for lower back and abs?
Dixon V Music That's awesome bro! I'm only benching on one of my Intensity Days and doing Weighted Dip/OHP variations for the other days. I'm curious to see what my bench will be in a year, without a lot of direct focus on it. It always shoots up when I add in Dips.
Weighted planks, weighted crunches, weighted leg raises, reverse hypers, and some body weight stuff.
Hands down some of the best advice ever given. Since just doing exercises I want and taking a do or die mindset to every lift, I've never been stronger. Sure, you need volume to get muscle to move weights, but you would be surprised just how much you can do with what you have. Mindset is one of the only true ways to overcome challenges and this just doesn't apply to to the gym.
B S crazy what the body can do, man
Duude. I was actually thinking about the increased range of motion idea myself just recently. I tried at the knee rackpulls for the first time and after seeing how much I could lift at the knee, "I thought, surely next week I could come in and lift the same weight from the next pin down".... and then "what's to stop me coming in the week after and pulling it from the same pin but while standing on a plate". You've now confirmed it ^^
I'm 10000% sure that you are correct about the neck and CNS. Literally everything in your body is controlled by your neck. Break your neck? Everything below it doesn't work.
Bruh that's your spine
In calisthenics the bulgarian method combined with progresive range of motion is almost the only way to truly progress without any equipment in some of the most impresive and challenging workouts such as one arm pullups and pushups etc. And loving that way of working out have made my impressive gains in such a short time span. Awesome to know im not the only one working out like that.
Motivation is everything, programming to maintain motivation is key
Alex, thanks for recognizing that you were hypocritical about saying you should do what you enjoy and then not doing it. You corrected that and showed a lot of character in the process.
@AlphaDestiny - Pulled 595 Rack Pull above the Knee, looking forward to them massive traps :D
Also started training my neck.
Keep up the good work.
Your success motivates us!
Regards
You're gonna be looking like the dude in your profile photo lol
Alex I've been getting stronger from mindset without even realizing it! My bench I wanted it to go up 2months Iater it went up 25pounds by just focusing on it with my mind :)
manuel macias yeah man that's what it takes , power of mindset
Push!
Really looking forward to the new template. Hitting new pr's and intensity is what I personally enjoy
I’ve spent a lot of time on TH-cam fitness in the past few months and this is the most helpful and informative video I’ve seen to date
Its funny because a few years ago when I was in boot camp at the army they always kept saying "its all in the head"\"its a mindset" to make us push through mental barriers, and I always thought to myself that they were wrong because if my body feels tired how can I keep going ?
After trying to apply this a few months ago into my training (because Eric kept on shouting that its a mind set) I found out that they were actually right and that you are capable of doing more\lifting more with the right mind set.
I remember hitting a PR with 100kg more than my previous PR on my rack pull above the knee within just 3 weeks and was amazed with the mindset power, been incorporating it ever since.
Alex you’re so advanced in your workout that you use terminology that a lot of novices don’t have any idea of what you’re saying when you mention certain exercises. I think it would really help if you would define and maybe even show the exercises that you speak on. Just my opinion and I know it would save me a ton of time having to individually research everything you mention that I’m not familiar with. I know it would be beneficial to me and probably a lot of other guys who watch you. Thanks and appreciate your videos.
Mindset power can not be denied! It is so true I hit a 325 deadlift today for the first time and it felt easier then when I hit 315 a few days ago! Not only that yesterday I killed my final exam at my medical class. It was hands on procedures. Funny how all semester I struggled but I thought to myself it was a mindset and I fucking nailed it! Mindset really makes a difference in ones life. So fucking glad I found your channel as well as Erics. Btw content getting better and better every day good mindest ;)
Awesome news! I am having huge success with your program. My Abs are showing at 20% body fat!!!!!!!!!!!! Are you going to get some fan gear any time soon? oh ya, neck work - been doing it like crazy - love all the crazy looks in the gym - I noticed some nice development going on while trying shirts on in the mall today - and I am noticing the ladies are a lot happier to see me
Training motivation; thanks for reminding me of this - I've been falling into exactly the trap you described. Liked, subbed, and looking forward to more.
You posted this vid on my birthday! Thanks for the birthdaygift, Alpha!
Happy Birthday Seth! Own your day
Hopefully this shout out to George Leeman will bring him back on TH-cam from all the new subscribers that his channel will encounter.
Moss O'Connor he'll come back. After watching this video and he sees people are excelling from his techniques . the motivation and commitment WILL come back
Extremely real video, you have discovered the truth of strength training. I am going to start a bulgarian light concurent program. Of course with a lot acsessory work. My gym has ordered a reverse hyper too!
Hey bro, I've been watching your videos lately. Great content!
I got hooked after the very first one, watched a more recent video and man, you blew up!
I've been sidelined for a while, but will be back in a few weeks and I'm going to give your novice program a shot.
Wishing you much more success bro
IT'S THE MINDSET!!!🔥
Damn Alex, that was a really good video. I just did my first mini home work out yesterday and made sure to do my neck training. Also I have never done goodmornings with light bands until yesterday and they felt great .
Top 3 best fitness TH-camr maybe the best in my opinion , Alex your a beast I love your content and I've been running NE for 3 weeks and it's fun af and can't wait to make all kinds of gainzzzz
Your vids are fire bro! your 100 percent right. Any one can go gym and lift weights, but if your not mentally engaged, and not enjoying your workouts you will lose motivation.
Great vids, I have been training for years now, on and off. I’m 37 now and I’ve been vegan for a while and the gains and recovery has improved immensely and also, just like you say, now when I go to gym my energy levels are so super high, I’m killing it every time, I’m loving it again just like in the beginning and most importantly I feel content with myself now, I feel like I’m doing for myself now.
NE is the shit. GOLDMINE BABY. Even though I dont understand half of the book BUT NE IS THE SHIT
In Yoga it is said that neurological and energy systems branch out through the neck therefore simple streches and rotations are good for neural regeneration, alertness, memory and focus
There is another guy I would recommend to people about mindset.... Alphadestiny!.
Honestly training enjoyment is so underrated!
Alex, I will try your theory about neck training, I haven't train my neck in the past 2 months, my strength gains were alright as an intermediate lifter, I will start to train my neck once again and I'll check my progress and report it back to the comment section.
Everything is pretty much says is true. This guy is a true genius for strength and size training
I can't explain how useful your channel is
Motivation is key! Well said.
Couldn't agree more with your first point. Boring, unenjoyable workouts completely kill your motivation.
Man I always feel motivated af after watching your videos
Anybody else following Alex's novice program? I've been running it for a month now and I'm enjoying the results. I was worried at first that it wouldn't give me aesthetic gains (lel) but I'm looking better and more importantly i'm getting stronger.
New goal 2k Bench 5k Deadlift 10k Squat. Mindset will pull me through! ** No Mercy!**....(Next Day) R.I.P Death by Jacked.
i've been following your advice, and doing WHATEVER I feel enthusiastic about that session. Obviously, I never miss a workout when it's DEFINITIVELY what i WANT it to be. .I'm kind of the opposite of you regarding low back: I used to do heavy low back work, but never was happy about doing it. now I do high reps, multiple sets, and am making more progress than ever.
One of your better videos, really solid advice here
One of your best videos so far according to me!
Your channel is exploding. I love it.
Finally someone who speaks truth.
I'm more amazed by your beard gainz, just got done watching an old video and holy shit
The research agrees with your neck hypothesis. Charles Poliquin speaks of that as well. Check it out. It works for the same reason that improving your grip strength will also increase your pulls. Try it if you haven't yet. Look into captains of crush.
I believe that training neck releases growth hormones. I think that it boosts testasterone. Yeah, I use a power-twister for doing seated neck presses. I flex my neck before doing each power-twister neck press rep. For traps,i do these shrugs on the squat/calve machine. Man, do i get alot of looks when i do these.
This is an epic video you made right here, thanks man!
I can relate to the first one, i believe that a gym is your playground in a sens. If you enjoy your game, you will get better in it much faster, cause you will put enthusiasm and passion to it.
Clearly the best fitness channel on TH-cam. #100
This is some material straight out of Think and Grow Rich.
Gonna try PROM, your videos are never disapointment. Keep rocking :D
You’re absolutely correct! Train for your sport or self goals!! I set super unrealistic goals for myself in BJJ and managed to reach a lot of them. It should’ve taken me a lot longer to become world champion but I set the goal and vigorously pursued it! They said I couldn’t but I did!
8:36 that smile is wholesome
Dude just gained my respect with the proper use of hypothesis.
Totally agree with he progressive range of motion technique. Doesn't even make sense to be able to do full range straight away properly. Just causes injuries trying to. Even my first sets of anything are only partials as I'm warming up.
look forward to the new template - volume day can be pretty hellish haha
#askAlex dude I think a cool video would be if you profiled maybe a dozen or so of the men you appreciate in the sport of powerlifting or just strength and power in general. Like I was watching a video with you and Phil the other day and you were talking about The Meadows row or John ? Meadows. I didn't know who that was. You have to understand that you know more about the industry and people and personalities than most people ever would.
Nick's strength and power has leveraged his knowledge of people and the industry well, and shared a lot of stories that young guys would otherwise not even be aware of
Only idiots say that partials don't work. There is a reason why movements are often trained in segments to strengthen the specific parts.
Stoked for the Natural Enhanced meets Bulgarian lite brainchild!
So Benchpress and Bicep curls everyday it is. Thank you Alex, just what I needed to hear :*
P.R.O.M is the secret my friend. I remember a few videos back 545 was repping it so easy for 10 reps then when I went to Florida vacation trip and stop for few weeks my strength drop drastically. Your nervous system adapts very quickly with this type of training. Its just a matter of patience Nd getting the work done.
Alexliftz Style 100% PROM is for real. I don't even pull off the floor anymore because it raises my Deadlift automatically while keeping me safe.
Clay Hadden That makes a lot of sense and you won't have any muscle weaknesses because of the high exercise selection. I might consider this next year, thanks!
Grox44 look it up George leeman
Minewire Fitness Yeah, pretty much whatever weight I pull below the knee, I know my Deadlift is gonna be higher. As for squats, this is pretty interesting; increasing my reverse lunge increased all my squats as well, so I never really do squats either.
You're a GOAT Alex thanks for the amazing content
I love this video! I've been training my way for along time!
There's nothing better than good old-fashioned anecdotal evidence. Gold standard in scientific research. Just ask people what they think.
I completely agree. You'll make better gains doing whatever the fuck you want to do. I love benching and deadlifting, but I hate squatting and powerlifting. I structured my own program around those 2 lifts and after 9 months I'm pulling 615 and benching 365. I haven't met a single person who has made as much progress as I have. Mindset has a lot to do with it, when you LOVE deadlifting like I do it doesn't matter if you follow a program or not, you will make gains if you are literally ITCHING to go pull something heavy.
I actually like your current hair in this video Alex (not that it matters) keep up the gainz
Alex, can you address the Blaha video about rack pulls tearing up gym equipment, and being ineffective. The main reason I ask is because Eric Bugganhagen directly commented on his vid and agreed 100%. He basically states that shrugs with leg drive are superior. I dig both of your channels (you and Eric, not Jason). I know a ton of people would like your take on this.
Thanks man i needed this just so i can be a happy person for myself
Agreed so much to the first part .. do whatever the fuck you want to. do what makes you motivated. 👍🏻👍🏻👍🏻
For me finding "key" lifts that work best for YOU worked, that made me some serious gains!
that AND not doing having too many goals at once f.x bench, dealidt, squat, OHP and pullups. work on 1 or 2 things and fucking put 200% effort into it.
Really wanna know how to get rid of the volume day! 20+ reps beats the shit out of you! Especially if you’re doing any sort of deadlift or squatting. Plus high reps is boring as fuck. Intensity is where it’s at!
truth!!! I'm fours years behind on this one but STILL truth!!!!
I stopped doing bench and conventional dead’s substituted with dips and trap bar and the intensity is fucking mental, I feel so much better going into each workout
StuntMuffin01 Ever tried combining the two lifts?
PROM deserves its own vid!
Alex check out bloho’s channel he made a video on how he thinks rack pulls are retarded and Eric bugez is in the comment section agreeing with him
one of your best videos man, thank you