I've been doing the basics for 25 years. The weight jumps don't come often so I challenge myself to add a rep or two every few weeks. My wife said my legs have gotten too big and that's from 1x week of 5 basic exercises. I can destroy the muscle fibers to the point of DOMS if I go to failure even after 25 years of doing the SAME exercises. Squatting 405+ for 40 reps across 4 sets isn't fancy but show me somebody who reps 405 with underdeveloped quads... doesn't exist.
I think adding a rep is hard as fuck most of the time. That is unless ur doing very High reps or a new exercise. Adding a rep on an exercise every week is very hard If you have done that exercise for a long time and you actually push yourself every workout.
Here's a breakdown of my leg routine. If you push yourself with good form it works. The key is knowing the difference between good and bad pain especially with squats. If something feels off stop and find out why. th-cam.com/video/OPb4r7tJ5e0/w-d-xo.html
I can’t stress how grateful I am of your content Alex , I spend a year doing nonsense and got so little progress it’s embarrassing, with only 3 months of following your advice strictly and Bald Omi man programs I’ve made so mucha progress and really appreciate lifting now , you truly resonated with me and as a fellow young beginner lifter I’m very thankful for guiding me for the long journey that’s awaits me. Thanks you Alex you really are the best man
As a beginner this video resonates a lot with me. Focusing on compound movements and applying progressive overload is the most important and simple way to build muscle! You will see more results getting stronger than chasing a pump and doing a bunch of fluff exercises
Treating calisthenics compounds (Pull-up, row, push-up, HSPU etc.) the same way as the big 3 and not being afraid of bulking and adding weight to these movements will serve you so well its unreal.
Is it bad that my pullup actually went down while bulking? I used to be able to do 20 clean pullups and 8 muscle ups but now I can only do like 13 clean pullups in a row after bulking (i'm like 8kg heavier than before)
@@IWantToStayAtYourHouse I would say that's probably expected, especially if you've been training a while. Otherwise, in the period of however long your bulk was, you'd basically be expecting your 20 rep max to be increase by 8 kg / 16-17 lbs. That would be pretty insane progress for any lift.
@@IWantToStayAtYourHouse your calisthenics lifts will go down as calisthenics is moving your body through space , and your body is gaining weight , but when you cut your calisthenics reps will blow up as you are much lighter
As a calisthenics practitioner, I always stick with basic movements. There are so many fancy variations of push-ups and squats popping up now and then, but nothing works better than progressively overloading with the basic movements. Great video Alex.
@@rodrigosouto9502 pistol squats or one legged squat are great too if normal squat is easy. Make sure to do these movements slowly to make them harder to accomplish. I have moved on from calisthenics to weights but calisthenics period was glorious & fun.
Thank you guys. I don't have space to my barbell home gym (new home) and I'm selling everything. I bought a pair of suspension strips and some bands. I think there's so much info about calisthenics that a beginner will be lost.
Basics patience and endurance. Basics and consistency and being patience over long periods of time brings results. Also enduring the hard times when u have setbacks whether through injury or sickness. Sometimes it can be demoralizing when u train for years and then get sick or take time off and see muscle loss. But stick with it because natural is better than taking steroids and losing a lot more than jus muscle when things go wrong .
Mind muscle connection is built through conscious effort to squeeze, feel, contract, and stretch the target muscle. So if you want to improve your connection to your lats, isolating them unilaterally is often the best way to go, so you can try a single-arm seated machine row with neutral grip, pause at the squeeze and really try to feel the lat, even touch it with your other hand, and do a few sets of 15 reps this way. You could do this with a high cable seated pulldown as well. Also consider flexing the back as hard as you can in between sets. Over time, your body will create stronger nerve connections and you'll get great back pumps.
One thing that helped me feel my lats is whenever I am just standing around doing nothing I use my lats to pull my shoulders down so I just have them activated throughout the day.
@@rbarreira2 not exactly true. SInce your using multiple different body parts in a compound movement , using mind muscle connection you can control which muscle more of tension goes to.
As someone who hit 2 plate bench and 3 plate deadlift in the last year, this was the right video for me to see. Thanks for the words of confidence Alex.
Totally agree, this happens a lot with Calisthenics. You always do the basics and harder basics variations and it's a yes or yes of great results with consistency and smart work. Keep going with the content bro, every day making it better 💪🏻
@@tmmnago2722 depends what you're training e.g. weighted calisthenics, levers, or high rep workouts. Theres a phenomenal book out called overcoming gravity which has a table of the authors reccomendaions for advanced, intermediate and beginner calisthenics benchmarks. Weighted pull ups for example could be 1.25x bodyweight pull up for intermediate.
I’ve actually found myself on the opposite side of the spectrum, where I’d run a full body program with ONLY the fundamental compound exercises. And the strength gains/number increases where astounding. BUT! The physique, changed minimally. Which I think was due to the fact that my body was simply getting “good” at the movement patterns, and was optimized to move the weight in those ways. But did it help set me up for an amazing hypertrophy phase after? Hell. Yes. 👌
That's not when you switch. If you're skills on the basic lifts are so low that you're still gaining neurological adaptations, then they definitely have plenty of room for muscle gains. Yes, the weight went up without the physique change.. now that the weight is higher, keep at it.. that's when the size comes. Switching off just resets the cycle before it gets good.
Switched to entirely calisthenics (Iron Wolf style) and cleaner (not necessarily less) eating. I lost 20lbs of fat and have more muscle than I ever did lifting before. The basics when done right are criminally underrated!
Program hopping was a nightmare when I did it. The basics are always vital. Yea I finally reached past 200lb on the bench and my other lifts are coming up just as well. But I wanna take my gains higher as always. Now I wanna reach 315, then 405. Maybe 450-500. I know the last one is a huge goal but I'm not afraid to commit to my health.
Better to just train hard every workout than doing a program . «5x5 of 78,9% of your Max» is bad lol. As If ur not gonna recover & Get stronger from just training hard without worrying about rep set & weight schemes as a beginner
@@Djdkdkdndkzn1 on the contrary i like doing these strength programs with %1RPM because it tells me exactly what to lift instead of going by feel. I don't second guess if Im training hard enough with strength programs
@@IWantToStayAtYourHouse Good point, yet at some days you might be above your % of the strength program and at some day you will be below your % of the strength program. If you train by feel (wouldnt recommend a beginner to use that, as they have no clue what their body is capable of) you can put in way more volume. Because on days when you dont feel like it, you will still go to the gym just hitting lower numbers but getting in the volume.
@@korcidiamond3623 Yeah good point. A good middle ground is using the %1RPM as a base indicator, then autoregulate after yuour first set. Usually after my first set I can tell if I can go heavier or need to go lighter
That’s why programs that offer set and rep ranges are the best. The best lifters always autoregulate between sets. If you reach the maximum number of reps within the given range and it felt easy, go up. If you could only do the minimum and it also felt heavy, go down.
Man, this is exactly what i’ve been thinking to myself lately. I was getting a bit too neurotic with my training this past bulk and i think this year I’m gonna try and not stress so much. Just gonna come in hit the essentials, and reap the rewards.
Yeah dude SFR is game changing and all, but most lifters are so underdeveloped that worrying about this early on is more so mental masturbation than anything else. These 2-3 plate deadlifters need to raise their standards.
When you don’t train properly with the basics, our instinct is that the movement isn’t good enough, not that our training isn’t good enough! Guys, it’s the other way around.
I feel like it's a crime that channels like yours, Geoff, NH, Team 3D Alpha and many others aren't the ones at the top, it takes a beginner alot of bullcrap to get through to finally see the light of where the ACTUAL good fitness advice comes in, the truth just doesn't get as many clicks because there's no quick hack to get huge, that's why a naturally obtained quality physique is so awe inspiring, every human knows deep down, it's wired in our DNA, how hard it is to get there, what it takes to build and the process shapes character like nothing else.
I gotta say, I love this stuff, Alex. The more serious and dialed in I get about training, the more I enjoy it and have fun with the process. Im currently understanding how to measure and track progress, and your content is so good for learning great practices in depth. You're a beast, and an inspiration. Thanks for keeping it real. Have a happy new year!
Big thanks Alex, forever grateful for the informative and brutally honest information you bring to this platform. You’ve changed the lives and philosophies of many lifter my friend!
Yo Alex, I’m someone whose 1rm on the bench is around two plates. About to start a strength phase right after i finish this cut and hopefully be doing multiple reps with 225. Thanks for the motivation fam
It just takes patience. I remember working so hard to get 225 for 1. Eventually, I was able to do it for 20 reps. You just have to enjoy the journey and stay consistent, it'll come!
Man this is my favourite video of yours ever. I ask myself these questions about ‘optimal training’ every time I step foot in the gym or even plan my workouts. The number of times I’ve almost given up my favourite basics lifts like pull-ups, bench etc. in favour of these new ‘optimal’ / ‘biomechanical’ lifts is crazy. This is just what I needed to hear. Keep being awesome brother! :)
Dude you just blew my mind, you’re a fucking genius. I never considered how me having long limbs meant I was getting more work with the ROM and stretch when benching. Completely changed my lifting philosophy. Keep up the amazing work, we all appreciate it!
Even though that's true you'll probably never reach the numbers that someone with shorter arms that never go below parallel with the ground can hit. There's a reason Alex and someone like Jeff Nippard are beasts in the bench. Can you do more pushups if you stop halfway or if you go chest to the floor? Same with the bench. By the time you lower the bar halfway, they already hit their chest with elbows in a much stronger position
man just finished your brutal upperbody workout, so before i did it i thought i wouldnt finish it becuase i havent been doing that much volume lately any way i did it and made a 110 kg b.p pr after not doing normal benchpressing for a while and focusing more on larsen press and seated ohp and i gotta tell you, that larsen press definetly works, thank you brother keep it up you are a big inspiration .
Thank you for shedding some light for all like me, who wasted years in the novice purgatory following all sorts of fancy exercises instead of following the true and tested route. I'll do my best do elevate the numbers in the basics 💪
Absolutely class my friend your information is pure Gold and inspiring to an older lifter who through your chanel is back in the Game ...salute brother from England
I appreciate your no-nonsense approach man. My bench has always sucked and I kept telling myself that it was due to genetics, leverages, etc. Honestly it was just a poor work ethic and ignoring the bench for the lifts I am good at (squat and deadlift). Was stuck at 225 for literally 4 years and after a 12 week block of being serious with bench more recently I'm up to 250 for a clean, paused rep.
I see so many people at my gym who can't even bench 2 plates or barely squat 250 and they've already stopped doing the fundamentals and switched to all out accessories like incline bench, or front squats and leg press, doing different things everytime they come to the gym, i always glance day to day and they NEVER make progress. Meanwhile I just keep doing the basic compounds and keep going up week to week. I'm not saying accessories are bad, but if you haven't even built a strong base with the fundamentals then why did you stop doing them. I thank God I found people like you and NH to show me about progressive overload and how simple building muscle really is. I was a complete weak noob a few months ago and I'm already about to hit the intermediate numbers in most lifts thanks to you
I feel like this video was only for me maybe it’s destiny, just went out of the gym and started few sessions before to deviate from the basics because i wanted so bad that v shape especially back and shoulders this reguides me to the right path
Best video you ever made. I've been saying this for over a decade and most people told me I'm crazy 🤣 While they give so much attention to isolation exercises before even touching good numbers on compound movements. What a waste of time and energy.
I can tell you All i do is Pullups, Pushups, Dips and Rows aka Calisthenics plus some Bi's and Trie's isolation and i look better than most jym goers. Thanks Alex for your hard work
That last topic of the video is extremely important. It really does not matter in the grand scheme of things whether you really feel a muscle doing a particular compound movement. The big advantage of doing compound movements is that they provide more bang for your buck for building muscle. For squats, I usually feel my glutes and hamstring being sore, but there are times where my quads were sore as hell. Didn't really matter because I brought my legs from 23in last year in April to 25 in currently from just doing barbell squats, front squats and romanian deadlifts as my bread butter. No leg extensions. Barely any leg curls. Little bit of leg press, machine hack squat, barbell hack squat and nordic hamstring curl, but the big three contributed to the majority of my growth. Same thing with my triceps. I do full body 3x per week so on my first full body workout, I only do regular bench press and weighted dips for my pressing movements. And, my triceps are always sore the next day, even though they were not the primary focus. All you need is just moderate volume with some intensity and you're good to go.
All of the biggest guys I’ve met have had one thing in common: they have consistently trained compound movements like squats, deadlifts, bench press, overhead press, pull-ups, rows, dips, push-ups, and all of the variations between those exercises by using progressive overload. It worked for Steve Reeves and Reg Park, so why wouldn’t it work for us?
@@Djdkdkdndkzn1 Meanwhile in the real world, everyone knows what the biggest guy in the gym takes. And I dont mind. But if you dont want to take stuff, dont compare yourself as hard as it is. But these guys are mutants, its a freakshow. Like a circus. And doubt that the huge machine guys actually enjoy their body.
I am training for 6 years and my numbers are pathetic in compound lifts as I rarely do them. This video is an eye opener to me. Thank you alpha destiny for this video. Will start doing basic stuff now and will consistently do them in 6-20 reps range. Thank you. 🤜🤛
I thought that I always needed to find a way to shock the muscle for it to grow and over complicated my training. After months of spinning my wheels and going nowhere, I can’t across someone in my gym who helped me out and I also came across TH-cam fitness and my life changed forever
My endgame in my fitness journey is to be able to do a daily circuit of Squats, Push Ups, and Pull Ups. Maintain a rep ratio for every 4 squats I do 2 push ups and 1 pull up. I want to eventually be able to perform 200 straight squat reps, 100 straight push up reps, and 50 straight pull up reps per circuit for 10 total rounds and eventually do so with no rest. The daily total reps would be 2000 squats, 1000 push ups, and 500 pull ups. I may not ever get there but this is a life time achievement with a finite logistical end goal on basic movements. The idea is to just frame training as a daily lifestyle choice in which I perform with gradual and consistent progression in a sustainable fashion on the basics.
Couldn't have said it better myself! I see these sticks in my gym doing 10 different hammer strength machine presses and fucking decline smith machine bs, when they should be focusing on getting their basic chest movement to new heights. Great video, as always
After 1 year doing everything by myself, trying to figure out what was the best routine, I finally paid a professional personal trainer and asked for help. He made me a plan for the next 3 months that is basically a progression on the basics: squat, deadlift, bench press, military press, pull ups, for the most part, plus some dips and a handful of isolation exercises, but mostly the big compound lifts
Alex, Im really glad I found your channel a couple years ago and you have truly inspired me and made things simple for me when it comes to lifting.... thank you👍
I like mixing in the basics with some of the unilateral exercises I’ve seen from some People like hypertrophy coach and jpg coaching, helps me easily track progressive overload while also aiding imbalances :). Great video
I'm 6ft tall and my arm span is about 6ft3 inch and my best looking muscle is my chest and that is because my chest grew disproportionately faster despite my bench lagging, I could squat and deadlift over 200kg but my 90kg bench (and 100kg rows) gave me a 47 inch torso and when I had hit 150kg bench for 3 then I had a 52 inch torso, so I agree about poor leverages being optimal for bodybuilding. And by the way my shoulders never got hurt from benching.
Agreed. Basics rule. As I have poor recovery ability due to poor digestive health, I mainly focus on major compound lifts. All my workouts are based on weighted chin/pull up, weighted dips, standing press, deadlift, and front squats. And I am making reasonable gains in strength steadily. I am happy of my progress as I remain within my recovery abilities and don't waste energy on time wasting exercises.
I was truly hoping that you would make this video. The basic compound lifts truly are King ! And I am sick and tired of weak bodybuilders thrashing on them, specially the bench
@@AlexLeonidas off topic from workout stuff but im young and have gained alot of confidence over the past year but i feel like small talk and stuff still feels unnatural, what are your thoughts with exposure therapy and daygame type stuff to develop social skills
Hey, the content of this video is pure gold and I am so impressed of what you said. My only question would be why aren't you emphasizing the eccentric of a movement even more to get a better Stimulus to fatigue ratio? (especially in lifts where hypertrophy is the main goal like bicep curls or lat pull downs). Anyways super super great videos, stick to the basics, be consistent and get huge. You demonstrated it.
Great vid. My main issue with the basics has been injury. Lower back is on or off and has been so for the past 4 years from deadlifting … trap bar too. Benching was progressing well then tendinitis. I think my issue was down to focusing on increasing the weight and not time TUT. It’s only now after 4 novice years of gym that I’ve realised it and I’ve stripped down my workouts since. Loving gym now
I agree. If I’d been training for 20 years and had tons of knowledge then I’d look at trying new things, but for now I think it’s best to stick to what is proven
I've been doing the basics for 25 years. The weight jumps don't come often so I challenge myself to add a rep or two every few weeks. My wife said my legs have gotten too big and that's from 1x week of 5 basic exercises. I can destroy the muscle fibers to the point of DOMS if I go to failure even after 25 years of doing the SAME exercises. Squatting 405+ for 40 reps across 4 sets isn't fancy but show me somebody who reps 405 with underdeveloped quads... doesn't exist.
This man needs to run google fact checks. Cause this guy FACTTSSSSSS
I think adding a rep is hard as fuck most of the time. That is unless ur doing very High reps or a new exercise. Adding a rep on an exercise every week is very hard If you have done that exercise for a long time and you actually push yourself every workout.
Straight facts.
Here's a breakdown of my leg routine. If you push yourself with good form it works. The key is knowing the difference between good and bad pain especially with squats. If something feels off stop and find out why. th-cam.com/video/OPb4r7tJ5e0/w-d-xo.html
Stop comparing yourselves to these roiders and elite lifters. 405+ for many reps with good form is very impressive. Be proud
True words brother! Muscle growth principles are not overly complicated, the biggest thing is sticking with lifting for the long term.
best video ever for "pre drug bodybuilders"
we need more of this now-a-days.
nice name lol
Straight facts.
my guys never runs out content ideas and it never drops in quality, salute
Thank you Marco, I do my best!
You gotta market yourself more man, 29 reps on the bench 225 is absolutely nutty!
Haha thank you Vincent!
It really is. Especially when he weighs less than 200 lbs.
NFL combine numbers
And I thought my 12 reps were good lol
I can do 20 /225 😢
I can’t stress how grateful I am of your content Alex , I spend a year doing nonsense and got so little progress it’s embarrassing, with only 3 months of following your advice strictly and Bald Omi man programs I’ve made so mucha progress and really appreciate lifting now , you truly resonated with me and as a fellow young beginner lifter I’m very thankful for guiding me for the long journey that’s awaits me. Thanks you Alex you really are the best man
Hell yeah Jose!!
As a beginner this video resonates a lot with me. Focusing on compound movements and applying progressive overload is the most important and simple way to build muscle! You will see more results getting stronger than chasing a pump and doing a bunch of fluff exercises
NIce man! How has it worked out for you? What are your 1rm's?
Treating calisthenics compounds (Pull-up, row, push-up, HSPU etc.) the same way as the big 3 and not being afraid of bulking and adding weight to these movements will serve you so well its unreal.
Is it bad that my pullup actually went down while bulking? I used to be able to do 20 clean pullups and 8 muscle ups but now I can only do like 13 clean pullups in a row after bulking (i'm like 8kg heavier than before)
@@IWantToStayAtYourHouse I would say that's probably expected, especially if you've been training a while. Otherwise, in the period of however long your bulk was, you'd basically be expecting your 20 rep max to be increase by 8 kg / 16-17 lbs. That would be pretty insane progress for any lift.
@@moochiescolliers6457 yeah i wish bro. Now i can only do like 1-2 muscle ups :/ i look bigger but my calisthenics lifts went down
@@IWantToStayAtYourHouse your calisthenics lifts will go down as calisthenics is moving your body through space , and your body is gaining weight , but when you cut your calisthenics reps will blow up as you are much lighter
As a calisthenics practitioner, I always stick with basic movements. There are so many fancy variations of push-ups and squats popping up now and then, but nothing works better than progressively overloading with the basic movements. Great video Alex.
Exactly
What are the calisthenics basics? Dips, push ups, pull ups and hand stand push ups?
@@rodrigosouto9502 yes. Do not forget the squats.
@@rodrigosouto9502 pistol squats or one legged squat are great too if normal squat is easy.
Make sure to do these movements slowly to make them harder to accomplish. I have moved on from calisthenics to weights but calisthenics period was glorious & fun.
Thank you guys. I don't have space to my barbell home gym (new home) and I'm selling everything. I bought a pair of suspension strips and some bands. I think there's so much info about calisthenics that a beginner will be lost.
Progressive overload + calorie surplus = gains
It really is that simple 😎💪💯💥
Basics patience and endurance. Basics and consistency and being patience over long periods of time brings results. Also enduring the hard times when u have setbacks whether through injury or sickness. Sometimes it can be demoralizing when u train for years and then get sick or take time off and see muscle loss. But stick with it because natural is better than taking steroids and losing a lot more than jus muscle when things go wrong .
As a beginner, this is really reassuring. I don't feel my lats in my training so it's good to know that the basics are enough.
If you're doing the movement with proper form, the muscles are working regardless of what you feel. The body isn't magic.
When I was a begginer I learned how to use my lats with one arm rows. Maybe you can give them a try.
Mind muscle connection is built through conscious effort to squeeze, feel, contract, and stretch the target muscle. So if you want to improve your connection to your lats, isolating them unilaterally is often the best way to go, so you can try a single-arm seated machine row with neutral grip, pause at the squeeze and really try to feel the lat, even touch it with your other hand, and do a few sets of 15 reps this way. You could do this with a high cable seated pulldown as well. Also consider flexing the back as hard as you can in between sets. Over time, your body will create stronger nerve connections and you'll get great back pumps.
One thing that helped me feel my lats is whenever I am just standing around doing nothing I use my lats to pull my shoulders down so I just have them activated throughout the day.
@@rbarreira2 not exactly true. SInce your using multiple different body parts in a compound movement , using mind muscle connection you can control which muscle more of tension goes to.
As someone who hit 2 plate bench and 3 plate deadlift in the last year, this was the right video for me to see. Thanks for the words of confidence Alex.
I think I speak for a lot of people when I say this channel is the diamond in the fitness industry✊🏼
Totally agree, this happens a lot with Calisthenics. You always do the basics and harder basics variations and it's a yes or yes of great results with consistency and smart work. Keep going with the content bro, every day making it better 💪🏻
What are the intermediate benchmarks in calisthenics ?
@@tmmnago2722 this link should answer your question. It’s the progression charts from a book called overcoming gravity modified a little bit.
@@tmmnago2722 depends what you're training e.g. weighted calisthenics, levers, or high rep workouts. Theres a phenomenal book out called overcoming gravity which has a table of the authors reccomendaions for advanced, intermediate and beginner calisthenics benchmarks. Weighted pull ups for example could be 1.25x bodyweight pull up for intermediate.
I’ve actually found myself on the opposite side of the spectrum, where I’d run a full body program with ONLY the fundamental compound exercises.
And the strength gains/number increases where astounding.
BUT! The physique, changed minimally.
Which I think was due to the fact that my body was simply getting “good” at the movement patterns, and was optimized to move the weight in those ways.
But did it help set me up for an amazing hypertrophy phase after? Hell. Yes. 👌
What changes did you make to begin the hypertrophy phase?
That's not when you switch. If you're skills on the basic lifts are so low that you're still gaining neurological adaptations, then they definitely have plenty of room for muscle gains.
Yes, the weight went up without the physique change.. now that the weight is higher, keep at it.. that's when the size comes.
Switching off just resets the cycle before it gets good.
Your channel truly is the best. Zero bs. Your advice is the only advice I really need. Basics are the most important.
Switched to entirely calisthenics (Iron Wolf style) and cleaner (not necessarily less) eating. I lost 20lbs of fat and have more muscle than I ever did lifting before.
The basics when done right are criminally underrated!
Program hopping was a nightmare when I did it.
The basics are always vital.
Yea I finally reached past 200lb on the bench and my other lifts are coming up just as well. But I wanna take my gains higher as always.
Now I wanna reach 315, then 405. Maybe 450-500.
I know the last one is a huge goal but I'm not afraid to commit to my health.
Better to just train hard every workout than doing a program . «5x5 of 78,9% of your Max» is bad lol. As If ur not gonna recover & Get stronger from just training hard without worrying about rep set & weight schemes as a beginner
@@Djdkdkdndkzn1 on the contrary i like doing these strength programs with %1RPM because it tells me exactly what to lift instead of going by feel. I don't second guess if Im training hard enough with strength programs
@@IWantToStayAtYourHouse Good point, yet at some days you might be above your % of the strength program and at some day you will be below your % of the strength program.
If you train by feel (wouldnt recommend a beginner to use that, as they have no clue what their body is capable of) you can put in way more volume. Because on days when you dont feel like it, you will still go to the gym just hitting lower numbers but getting in the volume.
@@korcidiamond3623 Yeah good point. A good middle ground is using the %1RPM as a base indicator, then autoregulate after yuour first set. Usually after my first set I can tell if I can go heavier or need to go lighter
That’s why programs that offer set and rep ranges are the best. The best lifters always autoregulate between sets. If you reach the maximum number of reps within the given range and it felt easy, go up. If you could only do the minimum and it also felt heavy, go down.
This is literally one of your best videos ever
Man, this is exactly what i’ve been thinking to myself lately. I was getting a bit too neurotic with my training this past bulk and i think this year I’m gonna try and not stress so much. Just gonna come in hit the essentials, and reap the rewards.
I think your approach will lift a huge weight off your shoulders. Love how you phrased that.
I went from 0 pullups to reps with 25kgs and over this journey my back's gotten significantly bigger and probably my best body part.
Did you start off with negative & the assisted pull-up machine?
@@domthagreat4065 from my experience, the machine assisted pull ups is the best regression for the pull ups.
Totally agree about SFR dude. Get so many messages from guys who are deadlifting 2-3 plates but avoid it because the ratio is bad.
Yeah dude SFR is game changing and all, but most lifters are so underdeveloped that worrying about this early on is more so mental masturbation than anything else. These 2-3 plate deadlifters need to raise their standards.
@@AlexLeonidas for sure!
You have inspired me to go beyond 15 reps and always look beyond today. Training pain free in my home for 2 years now. Keep it up
When you don’t train properly with the basics, our instinct is that the movement isn’t good enough, not that our training isn’t good enough! Guys, it’s the other way around.
I feel like it's a crime that channels like yours, Geoff, NH, Team 3D Alpha and many others aren't the ones at the top, it takes a beginner alot of bullcrap to get through to finally see the light of where the ACTUAL good fitness advice comes in, the truth just doesn't get as many clicks because there's no quick hack to get huge, that's why a naturally obtained quality physique is so awe inspiring, every human knows deep down, it's wired in our DNA, how hard it is to get there, what it takes to build and the process shapes character like nothing else.
At least we got jeff nippard up ther
I gotta say, I love this stuff, Alex. The more serious and dialed in I get about training, the more I enjoy it and have fun with the process. Im currently understanding how to measure and track progress, and your content is so good for learning great practices in depth. You're a beast, and an inspiration. Thanks for keeping it real. Have a happy new year!
Big thanks Alex, forever grateful for the informative and brutally honest information you bring to this platform.
You’ve changed the lives and philosophies of many lifter my friend!
I like how he looks at the positive side rather than dwelling on limitations. I'm glad I'm 6ft2 and benching cos the ROM is a thing of beauty
Yo Alex, I’m someone whose 1rm on the bench is around two plates. About to start a strength phase right after i finish this cut and hopefully be doing multiple reps with 225. Thanks for the motivation fam
@@iangraham-white5717 thanks man! Been lifting for a few years and have done a decent job at hypertrophy training but need to improve my numbers
It just takes patience. I remember working so hard to get 225 for 1. Eventually, I was able to do it for 20 reps. You just have to enjoy the journey and stay consistent, it'll come!
Bro, what is a "plate" in kilograms?
Man this is my favourite video of yours ever. I ask myself these questions about ‘optimal training’ every time I step foot in the gym or even plan my workouts. The number of times I’ve almost given up my favourite basics lifts like pull-ups, bench etc. in favour of these new ‘optimal’ / ‘biomechanical’ lifts is crazy. This is just what I needed to hear. Keep being awesome brother! :)
My guy preaching solid advise right here!!
Dude you just blew my mind, you’re a fucking genius. I never considered how me having long limbs meant I was getting more work with the ROM and stretch when benching. Completely changed my lifting philosophy. Keep up the amazing work, we all appreciate it!
Happy this changed your perspective bro and thank you!
Bald omni man talks alot about this on his channel, check him out.
Even though that's true you'll probably never reach the numbers that someone with shorter arms that never go below parallel with the ground can hit. There's a reason Alex and someone like Jeff Nippard are beasts in the bench. Can you do more pushups if you stop halfway or if you go chest to the floor? Same with the bench. By the time you lower the bar halfway, they already hit their chest with elbows in a much stronger position
@Connor Mossberg Exactly. Generally powerlifters prefer a bit of a longer arm as far as I'm aware.
man just finished your brutal upperbody workout, so before i did it i thought i wouldnt finish it becuase i havent been doing that much volume lately any way i did it and made a 110 kg b.p pr after not doing normal benchpressing for a while and focusing more on larsen press and seated ohp and i gotta tell you, that larsen press definetly works, thank you brother keep it up you are a big inspiration .
Awesome Mustafa!!
I like this. Never over complicate things.
Bro you were the biggest promoter of odd lifts before. .good to see you evolve.
The mental gains from this video, because you are not using metric system, is off the charts.
😂😂😂
Really loving the lower body footage bro
Basics and fundamentals are the most important in any craft or pursuit
Exactly. Keep a good rotation of exercises for each mesocycle, treat them all like main movements and progressively overload, repeat.
thanks for keeping it real with your viewers, too many "influencers" promoting bs
Thank you for shedding some light for all like me, who wasted years in the novice purgatory following all sorts of fancy exercises instead of following the true and tested route. I'll do my best do elevate the numbers in the basics 💪
This channel has become my go to since I discovered it a few months back. Just pure good advice. Keep it up my man
Preciate that man and I'm happy you're benefiting from the content!
Absolutely class my friend your information is pure Gold and inspiring to an older lifter who through your chanel is back in the Game ...salute brother from England
I appreciate your no-nonsense approach man. My bench has always sucked and I kept telling myself that it was due to genetics, leverages, etc. Honestly it was just a poor work ethic and ignoring the bench for the lifts I am good at (squat and deadlift). Was stuck at 225 for literally 4 years and after a 12 week block of being serious with bench more recently I'm up to 250 for a clean, paused rep.
That's crazy, Brendan!! 👍
Just started a fitness tiktok and have been watching u for a long time and u motivated me a lot to start it, even talked abt u in a vid hahahaah
I’m right there with you on the deadlift. I’m in the long torso and short limbs club and my conventional is basically a stiff leg.
I feel you homie!!
I have long limbs short torso im the opposite hahaha
@@IWantToStayAtYourHouse Make for an awkward squat then?
@@I_Might_B_Wrong nah my arms are long but legs are average lol so my squats not that bad
I see so many people at my gym who can't even bench 2 plates or barely squat 250 and they've already stopped doing the fundamentals and switched to all out accessories like incline bench, or front squats and leg press, doing different things everytime they come to the gym, i always glance day to day and they NEVER make progress. Meanwhile I just keep doing the basic compounds and keep going up week to week.
I'm not saying accessories are bad, but if you haven't even built a strong base with the fundamentals then why did you stop doing them. I thank God I found people like you and NH to show me about progressive overload and how simple building muscle really is. I was a complete weak noob a few months ago and I'm already about to hit the intermediate numbers in most lifts thanks to you
Back 💪
To the
BASICS!!!!!
We need the basics now more than ever!!
@@AlexLeonidas facts bro 💯
I’ve been following your channel for 5 years that’s the first time I’ve ever seen footage of you doing a barbell back squat. Pretty awesome to see.
I feel like this video was only for me
maybe it’s destiny, just went out of the gym and started few sessions before to deviate from the basics because i wanted so bad that v shape especially back and shoulders
this reguides me to the right path
you’re the best alex
Much love Clasick!
''Please focus on the bigger picture''. Another great video!
I love this dude. Straight and to the point
Best video you ever made. I've been saying this for over a decade and most people told me I'm crazy 🤣 While they give so much attention to isolation exercises before even touching good numbers on compound movements. What a waste of time and energy.
I can tell you All i do is Pullups, Pushups, Dips and Rows aka Calisthenics plus some Bi's and Trie's isolation and i look better than most jym goers. Thanks Alex for your hard work
Alex that first shot of your back is insane. Literally my dream physique
I train in my garage since last September. Effective, simple, brutal, and it works. I think i'm more consistent in my garage.
Love it. Keep it up. Also, love the low-key hit piece. I think it was classy not to mention anyone by name. Cheers, mate.
Just wanted to say that your videos help me a lot, and that you always motivate me.
That last topic of the video is extremely important. It really does not matter in the grand scheme of things whether you really feel a muscle doing a particular compound movement. The big advantage of doing compound movements is that they provide more bang for your buck for building muscle. For squats, I usually feel my glutes and hamstring being sore, but there are times where my quads were sore as hell. Didn't really matter because I brought my legs from 23in last year in April to 25 in currently from just doing barbell squats, front squats and romanian deadlifts as my bread butter. No leg extensions. Barely any leg curls. Little bit of leg press, machine hack squat, barbell hack squat and nordic hamstring curl, but the big three contributed to the majority of my growth. Same thing with my triceps. I do full body 3x per week so on my first full body workout, I only do regular bench press and weighted dips for my pressing movements. And, my triceps are always sore the next day, even though they were not the primary focus. All you need is just moderate volume with some intensity and you're good to go.
All of the biggest guys I’ve met have had one thing in common: they have consistently trained compound movements like squats, deadlifts, bench press, overhead press, pull-ups, rows, dips, push-ups, and all of the variations between those exercises by using progressive overload. It worked for Steve Reeves and Reg Park, so why wouldn’t it work for us?
Meanwhile in the real world the biggest guys in gyms do mainly machines. Am i wrong? Lol
@@Djdkdkdndkzn1 Meanwhile in the real world, everyone knows what the biggest guy in the gym takes.
And I dont mind. But if you dont want to take stuff, dont compare yourself as hard as it is.
But these guys are mutants, its a freakshow. Like a circus.
And doubt that the huge machine guys actually enjoy their body.
@@korcidiamond3623 powerlifters Also take steroids bro. Welcome to the real world.
@@Djdkdkdndkzn1 never doubted that, you were talking about biggest guxs
@@Djdkdkdndkzn1the 'biggest guys' ussualy take steroids man
I am training for 6 years and my numbers are pathetic in compound lifts as I rarely do them. This video is an eye opener to me. Thank you alpha destiny for this video. Will start doing basic stuff now and will consistently do them in 6-20 reps range. Thank you. 🤜🤛
try doing them in the 5-5 rep range to begin with to maximise your strength gains in those movement patterns.
Consistent intensity and effort in the basics. Yessir
So True Alex. Great message! Can't beat those good, old basic moves. Time tested!
Hey Alex I want to thank u for supporting natural hypertrophy
I have rewatched this video several times because of how important it is
Love this video Alex. Nice indirect response to bs peddlers. Basics work, save you from wasting time.
I thought that I always needed to find a way to shock the muscle for it to grow and over complicated my training. After months of spinning my wheels and going nowhere, I can’t across someone in my gym who helped me out and I also came across TH-cam fitness and my life changed forever
Looking great lately man
My endgame in my fitness journey is to be able to do a daily circuit of Squats, Push Ups, and Pull Ups. Maintain a rep ratio for every 4 squats I do 2 push ups and 1 pull up. I want to eventually be able to perform 200 straight squat reps, 100 straight push up reps, and 50 straight pull up reps per circuit for 10 total rounds and eventually do so with no rest. The daily total reps would be 2000 squats, 1000 push ups, and 500 pull ups. I may not ever get there but this is a life time achievement with a finite logistical end goal on basic movements. The idea is to just frame training as a daily lifestyle choice in which I perform with gradual and consistent progression in a sustainable fashion on the basics.
Couldn't have said it better myself! I see these sticks in my gym doing 10 different hammer strength machine presses and fucking decline smith machine bs, when they should be focusing on getting their basic chest movement to new heights. Great video, as always
As always, thank you for the help and have an amazing day Alex
Have been watching this channel for years(on and off) and this is the first time I’ve seen him bb back squat
Honestly can’t go wrong with the basics, push, pull, squat, hinge, lunge and more importantly curl 😉
It's that simple!
Tricep Extension too
Another great video ! No need to overcomplicate your training.
After 1 year doing everything by myself, trying to figure out what was the best routine, I finally paid a professional personal trainer and asked for help. He made me a plan for the next 3 months that is basically a progression on the basics: squat, deadlift, bench press, military press, pull ups, for the most part, plus some dips and a handful of isolation exercises, but mostly the big compound lifts
Absolutely brilliant video Alex !
Thank you Abdul, glad you enjoyed it!
Alex, Im really glad I found your channel a couple years ago and you have truly inspired me and made things simple for me when it comes to lifting.... thank you👍
I like mixing in the basics with some of the unilateral exercises I’ve seen from some
People like hypertrophy coach and jpg coaching, helps me easily track progressive overload while also aiding imbalances :). Great video
I'm 6ft tall and my arm span is about 6ft3 inch and my best looking muscle is my chest and that is because my chest grew disproportionately faster despite my bench lagging, I could squat and deadlift over 200kg but my 90kg bench (and 100kg rows) gave me a 47 inch torso and when I had hit 150kg bench for 3 then I had a 52 inch torso, so I agree about poor leverages being optimal for bodybuilding. And by the way my shoulders never got hurt from benching.
Now that's what's up!!
@@AlexLeonidas thank you so much for the awesome information that you share brother 😊❤️
What exercises you do for chest and lats?
Yea I'm also with you on the deadlifts. Not my best lift but I love doing them for high volume - hypertrophy.
Agreed. Basics rule. As I have poor recovery ability due to poor digestive health, I mainly focus on major compound lifts.
All my workouts are based on weighted chin/pull up, weighted dips, standing press, deadlift, and front squats. And I am making reasonable gains in strength steadily. I am happy of my progress as I remain within my recovery abilities and don't waste energy on time wasting exercises.
well said man
I was truly hoping that you would make this video. The basic compound lifts truly are King ! And I am sick and tired of weak bodybuilders thrashing on them, specially the bench
Thanks, very uplifting advice, a beacon of hope among naturals and someone to look up to.
"Basics always work!"-Ric Drasin. It's the truth!
Can't believe Alex became one of the wisest lifting channels atm!!
The facts don't change, do the basics, keep increasing the poundages and you will grow, it's simple but it works.
Best fitness advice out here
Preciate that Kamazon!
@@AlexLeonidas off topic from workout stuff but im young and have gained alot of confidence over the past year but i feel like small talk and stuff still feels unnatural, what are your thoughts with exposure therapy and daygame type stuff to develop social skills
I love how this never happens with calisthenics. You cant escape focusing on the basics.
Hence why most of these calisthenics guys have wayyyy better physiques on average (compared to most gym bros).
@@AlexLeonidas Calisthenics is not optimal for muscle growth, but damn does it simplify the process of building muscle by a lot.
Yes, every calisthenics program has the basics. No matter in what level you are, it's always the basics
@@AlexLeonidas agreed. Many Gym Bros' have underdeveloped Lats which is not the case in calisthenics.
Especially if you start out with rings. You're either on your way to injuries or some SICK muscle development.
I’m just starting to lift in my 30s. Really enjoying your videos thank you and keep it up.
Always appreciate the content Alex ! Also, glad that we should be good to go as of march 14th in terms of restrictions in Montreal :)
Those last few points you made are what most biomechanic obsessors don’t realise. Great stuff
That video came right on time
Thanks man
Hey,
the content of this video is pure gold and I am so impressed of what you said. My only question would be why aren't you emphasizing the eccentric of a movement even more to get a better Stimulus to fatigue ratio? (especially in lifts where hypertrophy is the main goal like bicep curls or lat pull downs).
Anyways super super great videos, stick to the basics, be consistent and get huge. You demonstrated it.
Great vid.
My main issue with the basics has been injury. Lower back is on or off and has been so for the past 4 years from deadlifting … trap bar too. Benching was progressing well then tendinitis. I think my issue was down to focusing on increasing the weight and not time TUT. It’s only now after 4 novice years of gym that I’ve realised it and I’ve stripped down my workouts since. Loving gym now
Such a good video more people need to hear this
I agree. If I’d been training for 20 years and had tons of knowledge then I’d look at trying new things, but for now I think it’s best to stick to what is proven
i really enjoyed this one
Good Stuff Alex!! I couldn't agree more. Keep it up!!