Rope Climbing = Painful Gains!
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- เผยแพร่เมื่อ 4 ต.ค. 2024
- Rope climbing is NOT just for Crossfitters!
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Rope climbing is not just for crossfitters. No leg assistance builds psychotic forearms and grip strength since all fingers are explosively grasping, including the often neglected thumb. Each transition is like a mini one arm pullup with isometric hold, further challenging the elbow flexors, and lats. Surprisingly, descending is even more difficult, so control yourself but don't stop after one revolution. Climb back up 2 to 4 more times then continue hitting sets until the pain is simply unbearable.
Disclaimer: Alex Leonidas 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. Alex Leonidas 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 passing.
#ropeclimbing #ropeclimb #calisthenics
Bro looking like he carved out of marble! Big respect
Yeah i think its the light. He looks so fucking crazy its unreal. Would love to know what light/filter is on bc under normal sun light you dont look like this
@@morpheus2615 the amount of cope to believe he is still natty is hilarious
@@hurpaderpp r u for real?
@@louissingman2.0yes he is and it is the light. If this is from steroids then i must be on them too cus I’m just as shredded than this guy and I’m natural
@@hurpaderpphe is not natty long time ago:/
Alex “the human anatomy chart” Leonidas
No surprise that after abusing the Chest Expander, my back (especially rear delts) further resembled Fred Rollon's!
@@AlexLeonidas Hey alex, I tried buyin g a chest expander and doing pull aparts, but there's a lot of pain in my shoulder joints when I do them. Is that something that's ever happend to you?
@@zapfreeman either u need to warm up (of course) to the working "weight" of ur chest expanders, or u need to angle ur shoulders differently and find one that doesn't hurt
On God 😂
@@zapfreemanlook up squat university to fix that rotater cuff you square
Alex rocking the "Anatomy Chart" physique. Love your content bro, keep it up!
must be really tough for a 5'5 guy
@@Mo-kl4fb He documents the process. Looks hard as fuck
@@Mo-kl4fb stay mad
@@Mo-kl4fbSalty af.
@@Mo-kl4fb
You don't belong in the salty spitoon
Alex has come so far from the "bear mode" days of 2015-16 that it's simply unbelievable. Keep up the brilliant work and content. Long time follower of this page. The growth you've made is unparalleled.
Thank you so much, Sree Padmanabhan Vijayan. I don't plan on stopping so stay tuned for more :)
@@AlexLeonidas You abandoned the bear mode philosophy or are you planning to go back to bear mode?
@@bigmitch7901 I think i remember him saying he has slight body dysmorphia after getting shredded. Maybe not body dysmorphia but he knows how good he looks when shredded that it would play on his mind when gaining fat. Also his face looks way better at lower bf% as he tends to store a lot of fat in the face, so that might come into it as well. Correct me if i got anything wrong as im going purely of memory.
@@bigmitch7901 I mean a lot of the things he said about the benefits of higher bodyfats are still true, but I think now he's also embracing the benefits of being shredded
@@AlexLeonidas hi alex, I've been watching again the past few weeks but I haven't been here for a while prior. have you also decided to stop neck workouts? coz it looks like it's gotten smaller but I'm not sure if that's because of becoming shredded
Rope climbs are a big reason gymnasts have big biceps. It used to be an olympic event, but they still use it to build strength.
I believe it, the entire arms get lit from rope climbs and most people cannot even tolerate 5 sets. Crazy underrated builder, and to think it was an Olympic event..
They have big biceps because of gear
@@AlexLeonidasI wouldnt say that Its underrated. sure Its an amazing exercise but the only problem is the setup. there re not a lot of places where you can do this exercise
@@PermanentHighNope they risk quick tendons tears using gear. Imagine the Redon strain of a Maltese. Snap city on gear.
@@PermanentHighAnd they're usually 5'5. Having a big biceps as a short man is easier.
Dude, I've been following you for years. The development of your physique and knowledge is insane. Keep that shit up son!
Roids ....bro
@@anatoli28He’s natural dude, he’s been lifting for over 15 YEARS, one will have an excellent physique after doing so somewhat consistently for such an incredibly long time.
@@arthurfleck629 jajaja
We have a rope and rings at my athletic club, I need to start using it. Thanks for the awesome videos Alex.
Awesome, it's a blessing to have that as an option!
warm well your back , arms and shoulders, rope climbing do taxes muscles and tendons a lot.
Jesus Christ look at those lats. At this point, for me, this is just unobtainable. Congrats brother, truly an inspiration.
nothing is unobtainable brother
Alex is just a normal average guy , he isnt blessed with the best genetics, if he can do it then so can u , he is natural anyway. So u are only using this as an excuse.
@@user-og9nl5mt1byea but even having an extra 5 inches in height (so normal height) will make it a lot harder
@@user-og9nl5mt1bhe has extremely low lat insertions tho, most people dont have it
Nothing is unobtainable he simply puts the work in and is ahead of you, doesnt mean you cant catch up brother
Honestly you’re publicly documenting an experiment in finding the limit of how yolked a natty can be. In the era of most ‘influencers’ pinning juice, your content is a breath of fresh air.
Weighted rope climbs are my favorite pull movement. Crazy strength gains.
Even doing them with reverse grip is really good.
Legit never saw a more shredded natural guy in my life
holy fuck I stop watching this guy for a year come back and he's shredded
"Go until the pain is unbearable" yall have fun with that, thats what i was told by a coach when i was younger definitely fucked up my shoulders and generally my joints and tendons/or ligaments, ill continue to train properly and safely
he was joking, cmon bro
@@JoaquinEscalante-rq5bg plenty of people aren't jokeing when they say that though and theres a lot of young people on this app and they might not be able to tell. Better safe than crippling a generation of people with physical issues
Literally demon back
This is what proper calisthenics can do for you!
Rope climbing is that one exercise where you just go till you can’t anymore, forget reps, sets, rest periods, periodisation… just climb the damn rope and get insane gains
Couldn't have said it any better! Exactly how rope climbing is.
i think most beginners can benefit more from having this mindset. For the first 2-3 years people should really ditch all the complicated micromanagement and just lift the damn weight until you can't anymore (with proper warmup and technique of course).
I've had so many workouts somewhat ruined, because I was anticipating for my next set and dropped my focus.
Put all your effort and focus into reaching ABSOLUTE failure while avoiding junk volume. This will GUARANTEE muscle growth and strength gains for the first 3 years of one's training career.
Most people either have too much junk volume or overcomplicate their workouts to the point where they don't get quality sets in.
@@tubax926yeah no, that only serves for big guys, smaller guys, guys who work a lot, etc just get hurt like that.
while i agree that overcomplicating is useless, i also see a simple fact: most people " overcomplicate" because the advices that they are given ( even from suposed profesionals, coaches, etc) don"t work for them, so they need to seek one that does.
it is easy to just say " lift more weight" or " lift to failure" , but the dificult thing is to deal whit a body that is not the " average" that lifters think is normal ( wich generally is not), even less if you don"t have money for protein , quality food, or worse: you can"t digest well nor eat as much as needed.
I can hardly believe you are still natty. Absolutely insane physique and strength. Big ups
he aint, he started competing, u know what that means
@@thehacker4771he’s strongly against peds lmao the dude has been bodybuilding for like a decade it’s possible he’s natural
I bet y’all think The Rock is natty too…
@@DutchManatee this guy hates roid heads more than you lmao he always preaches against them watch videos of him from like 5 years ago he’s was jacked even back then and he’s also 5’5 just cause everyone else is juicing doesn’t mean he is his mindset is different he’s extremely disciplined and consistent with his training what do you expect a 5’5 dude with a decade of consistent training to look like? Average? He’s only like 150lbs too lmao
@@DutchManateethe dude was like 148 lbs on stage at 5ft6. That’s only like 23 ffmi. Totally realistic numbers for an elite natural with his training history and it literally being a full time job for him. Only a black-pilled moron could compare him to the Rock as an example of a fake natty 🤦🏻
This dude has veins in his back. You're insane
For those seeking to progress with rope climbing, some of your options are:
1) Extend ROM - by increasing the distance of the next grab as you go up/down
2) Add external weight (e.g., weighted vest)
3) Use a thicker rope
4) slowing down the repetitions
5) A mixture of the previous options (and other progressive overload options you might know of) as long as you get better and better at it
man, i never got the chance to climb a rope and you tell me how to make it harder? savage haha
Looking shredded AS EVER LIVING FUCK in this video Alex, this is absolutely insane man
I've been training for months now your videos helps a lot, you are a super hero
Glad to be a helpful "superhero"!
Those muscle striations are crazy
If I start worrying about my thumb not being yoked.. I met my goal!
😂😂😂
this is actually a valuable thing for armwrestlers
Probably the single most effective upper body pulling exercise. No surprise its a staple in wrestling conditioning. Our coach would that as punition at the end of workouts
I can especially see the benefits for combat athletes. Average lifters are seriously missing out, once they try rope climbing it'll immediately be obvious why it's so GOATED.
@@AlexLeonidas AMEN!
it is also very taxing for the muscles.
i trully respect someome who can do it right.
Can't imagine the willpower needed for doing this while being this lean, thanks for being an inspiration, and leaving ur wisdom for future natties to come.
Everything is mental, thank you David I do my best.
not that difficult Just eat barely more calories than you burn
@@StrongBodyandMind33 wow extra chromosone spoon child spotted. Its not just a defecitit because you wouldnt obtain a physique close to this on a deficit you ritard. Why dont you post your own physique if its that easy LOL
@@StrongBodyandMind33 lol I see you do not know the effects of staying shredded as a natty on ur mental health, physical health and hormones
@@patootie3529 I’ve been shredded. It’s all games
Beautiful physique man wow
This man does everything
Jack of all trades mindset!
Have to do it all for reaching fullest potential
How do you program this
Damn, I hadn’t really been able to tell how shredded and far he’s come until this short. Legit night and day difference between this and years ago.
As a long time fan... I am so in awe of your ability, physique, and level of content you have come to put out. Amazing stuff. Easily one of my favourite fitness influencer physique and I'm lumping you in with the non-natties.
Your lats are a work of art
Thank you Stefanos! I know how to re-create this art in others 🎨
Be careful tho, I once slipped down the rope and burnt my hands off from the friction burn and my skin was torn and it took weeks to heal😭😭
Damn those shredds man!
Your physique is a walking motivation chamber ❤ . Godspeed Alex 💪
Bro you look INCREDIBLE
The muscle chart showing us the muscle contractions as always!
Haven't seen this channel in Soo long. Your absolutely shredded now holy moly
Bro I haven’t watched your videos since like 2019, I couldn’t believe that was actually you 🤯
Those lat insertions are crazy
Alex more shredded than Jeff Cavaliere and stronger than a mf. Holy cow. 😅
Some real athletic action! Cheers bro
His body is truly strong every muscle is acting to work together ❤️
This man is a god. Huge congratulations on his hard work. That physique is earned not given and he doesn’t look saucy which is nice
These shorts are fire
My man is Greek god True athlete ❤
This should be added to every gym
Physique is impeccable, great advice too. Will keep this in mind. Thank you brother.
definition of shredded
Man it's so magical to see you build this insane physique through all these years!
You look unreal man congratulations remember watch you back in the full body in gym workout vids crazy to see how far you’ve come
Granite lats
The physique looks so much better in its natural skin tone than all the tan put on for stage.
Bro his lats go deeeep.
Dude your look insane these day my guy is shredded as a mofo. Plus top notch fitness advice/content my guy keep it up
Bro you look like a bag of roots man that's some serious leaness 🔥🔥
Bag of roots, sick!! 🫚
Goddamn Alex! I hadn't seen you in a while and couldn't recognise you! Only caught on from your voice!
Damn dude. That body is marvelous. Hope you the best
Salute Sir. You taught me so much. I can't thank you enough. did your novice program years ago
Bruh i watched you years ago and coming back to this video now, it took me a while to realize its you and that was because of the voice, lol. I was used to always being more bulky
This is 1 thing I enjoy doing as a calisthenics enjoyer, sadly I can only do this when theres some other rope at a beach or something since theres nothing around to be at my house
The muscles in your forearm alone, and definition and strength is quite remarkable! Allah humma barak feek!
I remember seeing a professional rope climber act. Small girl and it was really cool. She signed stuff at the end and by God close up she looked like you could use one of those musical wooden frog sticks to make cool noises on her definition.
Bros super shredded-Ness makes me cramp
Yup, rope climbs are the real deal. Built my forearms with it, aswell as some solid pulling strength - for one reason or another, I was never able to do archer pull ups on rings, they always felt "odd" to me (=me being weak in retrospect); two months of rope Pull Ups (not even climbs!), and the archer pull ups were there. One of the only instances where I encountered a 1:1 carryover!
Also, if you are not yet strong enough for actual rope climbs, do your pull ups on the rope, do a DP, and whenever you hit the upper end of your sets and reps, place your hands further apart
Rope climbing is legit
bro mogging everyone with hard he continues to push himself 🥂
Alex you're always going to be an inspiration
Very underrated exercise and difficult too that's probably why I don't see many people do that exercise even though they miss on lots of gains!
Bro, watching him this massive, almost perfect physique at 5"5 gives me hope, that some day I can transform my 5"6.5 frame into something beautiful
Alex is shredded as fuck! Good shit
This is literally the perfect man body not too small not too big just absolutely chiseled❤
At our wrestling centrum, rope climbs are a staple exercise
Good for armwrestling too!
This is the only thing I can't do. Need to work on my rope climbing.
Alex left humanity behind
I think that if I looked that insane I would have disassociation with my own body, how the fuck can one look at that body and think "yup, that's just how I look" ????? Thank you Alex for always pushing the "natural limit" you are an inspiration.
Bro is maxed out.
People doubt how fit we can be naturally, but you are a modern example of how the human body is capable of transforming to its environment. The old marble sculptures of strong men in human history were of real men who were strong and capable!
Rope Climbing is the way 🔥
Every cell in your body is connected to your nervous system. By the infinite possible grips of the rope you are waking up stagnant neural pathways established when you were crawling. So much of what makes us human is the sense of touch
yeah nice theory doc....even nicer would be how to trully up recovery of tissues and fatigue.
@@marianoweigel6636 kinda sounded like Huberman
Imagine seeing this dude in 2000BC, you would think he’s a god
Oh lol you are looking so good these days!!!!
Bro holy shit i dont think people realize how shredded you actually are
Haha thanks bro, most guys have no clue
Guys he isnt on the juice. He is just at a lower body fat percentage so he looks more muscular. His cut makes him look like this. For those who thinks he is on the juice get higher standards. Do yall know how huge he would be if he hoped on?
Yeah, if anyone watched his stuff for years, they'd know how consistent and dedicated he's been to his training.
inspiration for natty community
The modern day Natural Idol
I love this new look Alex, keep it up
Beautiful physique, it’s been awesome watching his development through the years!
Holy hell. Last time o came thru here you were looking like a powerlifter. Gone super saiyan I see...
Really bro Leonidas. Been following you for years, i havent trained for like 2 3 yeara now, before that i trained for 10plus years. You motivated me with this video. Also you look pro bro. What a guy. I would like to be your friend.
Have not done that since high school gym class
Bro is like that villain from that Tyler Perry movie. The bald, ripped white guy....except bigger. Holy shit.
Have you tried these weighted? Weighted pull ups are awesome so overloading the rope must yield good results too
Honestly it's hard enough without weights and in the L-Sit position. But a vest can help make your rope climbing more efficient if you're able to do 5+ rounds.
Fuck man you got striations everywhere, impressive as hell man. Rope climbs will turn a man to a gorilla 😂
Rope climbing has to be a sport on its own. It's simply badass!
Used to be an Olympic event! Badass AF, time tested warrior training.
Man you look so good shredded. I am still a fan of bear mode tho
Would imagine that rope climbing like that would be a full upper body workout
so powerful. very ninja.
Those lats bro ninja turtle shell
Looking way bigger than a few years back. Wow man.
I know you where cut ....but since this video...
Im really seeing you as an icon of our generation.
I think future generations will talk about your physique like silver era competitors are talked about now.
Descending, I sometimes get pain along the outside of my hand between the little finger and my wrist.
Great advice
That back 🔥