1. No getting injured 2. Programming and understanding what works for you, specificity or lack of it 3. Lastly as u said regimented bulking, and embracing strength as a primary goal! Chasing an all-time bench goal rn and so far so good, keep it up Alex!
This video isn't just even about lifting. You can apply it to anything. Don't follow a goal someone else put on you ask yourself what you really want and Alex is right quitting won't even cross your mind when you're pursuing a goal you personally want bc you'll WANT it.
For real, for the entirety of Alex's speech, I wasn't even thinking about lifting. I was thinking about a separate goal I have in my own life and whether it's really worth it to chase it.
@@cp_pdn I don’t train squats so my only PR for it was 290lbs in 9th grade. I chose one or two exercises at a time where I hyper focus on and last year I hit 415lbs on deadlifts and a 145lbs weighted chin up. As for bench plateaus most of them were in my early years of training in high school when I kept injuring myself with arm wrestling and benching everyday without ever training my back or doing rows. Still have some shoulder discomfort and pain from arthritis and bursitis but nothing major. I have most of my journey available on my TH-cam channel
I was always scared to deliberately bulk, but when accidentally doing so a couple years ago due to covid, ended up making stellar gains in the process. I cut down signifcantly from my heaviest of 205 down to 183lbs and look way bigger than ever before. Come October, I'm going to be a very deliberate, regimented, clean bulk for 4-6 months and really DRIVE the strength gains.
It's not easy to truly acknowledge what you really want in your life. It requiers introspection, self awareness, sometime breaking some belief system deeply ingrained in you. But this work is fucking important and the most rewarding thing ever. Getting rid of the projection that exist towards you and creating your own path, walking that walk, is the most reliable way to happiness
Great message man! I definitely reaonate with this. Building strength past a certain point was/is way more difficult than I expected. Once I hit a certain strength level, progress stopped unless I put everything into it. Borderline obsession really. Having a goal you're working towards like that really does make life more enjoyable though, for me at least!
And fuck man. If all cards align and your goal is in your grasp then.... then you are the badass in your life in your very own eyes. And so likely in others
Great video man as always! Im so close to finally getting that 405 bench , something that I never thought was possible natural a few years ago. Now Im sitting here 5kg away from a dream goal, an obsession. More determined than ever. Been working out for 8 years
I have been working out for 6 years and was stuck at 155 pounds soaking wet. At the start of the year I started dirty bulking and went from 155 to 195. I sat at 190 for a while then cut down to 180 which I have been at for 2 months. Bulking works. Excited for my next bulk. I will bulk to 200
I think Alex would agree that if you periodize your strength training while at 180 lbs you can make a lot strength gains at that body weight. Imo there's no point in bulking just for the sake of bulking and getting to 200 lbs. You can still achieve the strength goals you want to at 180 lbs by periodizing, and once you do then you can bulk to add mass and further increase your numbers. I mean what's more impressive a 285 lb bench press at 180 lbs, or a 285 lbs at 200-220 lbs? You decide.
@@padalox2518 true. but i still think there's a lot of utility in building base strength first before lean bulking. At 200-220 they will be only benching 300-315 lbs if their strength training is properly periodized and only if their base strength is built first.
This is crazy I’ve been in the gym for 2 years and I’ve been stagnating so hard due to inconsistency. I admit I just didn’t want it bad enough. I was afraid to put my head down and bulk. Too lazy to go train and too lazy to track my calories. Those days are over I’ve reached my breaking point! What a well put together video this is exactly what I needed to hear. Thanks Alex!
Let me start with (before I go into Bloho) this is a great video man, and I agree 100% on accountability. You really struck a chord with our boy Hemmingway. He just had a video where he lost mind and sounded like he wanted to cry. He's doing his usual thing where he's challenging you to a lift off. Even though you're not a powerlifter (correct me if I'm wrong), natty, and like 50 lbs lighter than him. Thank you for not mentioning him name btw. The less views he gets the better.
@@evernew23 Yeah I'm pretty sure he's natty man. I don't see any indicators that he's not. Even if he wasn't all of the points I previously made would still apply. Coath is a joke and is getting hammered for all of the stupid things he's done.
Bulking is the key Started at 162lbs currently at 166lbs 4lbs in and already lifts going up like crazy. Can’t wait to see my strength at 180, that is the end goal.
This video makes me think you will be a great father, I you ever want to pursue that path. It is an art to be able to tell someone hard truths and yet at the same time be encouraging. Thank you!
I hit my 315 bench this last weekend and a 510 deadlift. I did 225 for 19 a few days earlier so I knew I was close for my goal. Now my next bench goal is 365lbs and 225 for 30 and a 565 deadlift. Anyways, beating the log book and stacking minor PRs every session has got me to level. I hope it serves me well as I continue to push myself.
Woah benching 225 for 19??? That is stellar! I think you could have even bigger one rep max with those numbers? I got 140kg bench in may.. and was around 100kg x 10-12 .. I think if i had 19 reps in me.. i would be somewhere in 155kg for one rep max. hmm..
Bro you are AWESOME!!! This is why I been giving updates on my 315 goal in one year for months now. Started at 185 in Jan, at 265 right now, and going for 285 in a few weeks. Even took a month "off" (not really, just no heavy lifting) because my elbows were screaming. "Stop blaming your genetics" is the best quote I have heard from you so far. There is no legit natty limit, and it really does boil down to Programming and Dedication.
More people need to hear this, more influencers need to echo they key message of this video. 1. Really decide on whether you just want to get bigger, stronger, healthier or really become the biggest and strongest you can be. 2. Commit to it. Commit to it fully, either way without looking back and without regrets either ready and willing to make the sacrifices needed for close to optimal results or by being able to not despair over s"good enough"results on a path that tolerates more straying. This is hard to learn but an invaluable lesson and realistically one that transcends lifting. Thank you Alex.
I remember I’ve only ever had one moment where I considered quitting this whole thing. It was in the middle of doing pull-ups during my first few months of training. It’s been 7 years and I’m going to crush a weighted pull-up pr tomorrow 💪💪.
Alex you somehow always know what i'm up to, all your video's come at just the right time. I've been bulking for 8 months now trying to get that illusive 315 lbs bench, I don't have the best leverages (long arms) but i'm at a 275 lbs bench right now. Body dysmorphia is starting to kick in but i'm gonna stay the course and I will hit that PR. Keep doing what ur doing man, you're very inspirational!
I related to every word and what you said at the end felt like you were reading my mind. I agree with the passion of the noble natty. This is a masterpiece thank you for all the content you made. My favourite channel on the tube.
Man this video definitely was an eye opener. Ever since 2020 I have felt this weird void of being on the brink of enlightenment and wanting to go and accomplish the goals I wanted but just couldn’t find the last push I needed to unlock it and feel happy with my self doing something love like fitness. Im getting that same feeling now with a new goal for becoming a CPT, the thought of failing and doubt is a very heavy cloud sitting over me right now but I am going to go through with it. If you constantly have trouble falling asleep like I do thinking about your goals and dream goals (in my case it is my physique in bodybuilding/ getting strong and helping people reach their bodily goals) then IT IS A SIGN that is what you need to do. Ignore the doubt and light that fuse. Im am scared and nervous for what is to come but I know that I will get so much more out of this than what I thought I wanted for a career in the last year. Thanks Alex! -Weston Edit: Oh two more things I forgot to mention. 1. I see that you have been learning how to trim a longer beard because it looks freakin awesome man! 2. Im going to be specializing in my vertical presses, triceps, and rowing strength and want your opinion on the routine I have planned Warm-up: 5 minutes of cardio then 2sets 9f kettle bell swings 20reps Standing OVH press 3 sets 5-8 reps Supinated front raises 3 sets 8-12 reps Superset with bent over laterals 3 sets 8-12 reps Incline bench 3 sets 5-8 reps Barrel press 3 sets 5-8 reps Bent over rows 3 sets 5-8 reps Pullups (weighted) 3 sets 8-12 reps Tricep pushdowns 3 sets 8-12 reps Superset Standing alernating db curls 3 sets 8-12 reps Db french press 3 sets 8-12 reps Superset Supported incline curls 3 sets 8-12 reps EITHER 1 set of the 20 rep breathing squat or 2 sets of normal heavy squats 12-15 reps Superset Breathing pullovers 1-2 sets 20reps Leg press calves: 6 sets 15-25 reps (it is easier on the lower back) Lastly Roman chair goodmornings 2 sets of 10 reps And a certain ab routine to fix my diastasis recti. Sorry for the long comment by the way. My overhead press is 105lbs for 5-7 reps while ai weight 190lbs at 6ft being relatively lean 10-15% give or take.
Extremely important message to understand. You HAVE to be honest with yourself, or it's gonna bite you in the ass one day. Once you manage to sync with that, everything else just falls into place. Love from Serbia Alex. God bless.
Hell yeah man! This is the kind of mindset I've been trying to cultivate lately and hearing you say it just reaffirmed it for me. You've grown so wise from your dedication to lifting and its quite inspiring.
This was such a great segment Alex, without a doubt one of your best videos - which says a lot considering almost every single thing you upload is top notch quality. This was truly a diamond in a sea of gold. I think most beginners and young guns from my generation who are starting lifting and who end up in this pitfall should watch some Greg Plitt clips that are on YT - I am so damn grateful you mentioned him in one of your videos, that man's speech and words about training, mindset, and how to think like a champion will forever be etched in my mind.
Haha, Mr late-intermediate was almost a description of me, except I actually got the 3 plates. Because I kept my level of process high and took my time as strength is not my primary goal and as such do train as a strength athlete but as a bodybuilder. You're absolutely right, you gotta really truly want it, not just get incepted by someone projecting their goals onto you.
Absolutely, it's a time proven supplement with lots of research backing it up. I even took creatine leading up to and on the day of my Bodybuilding competition. I use Creatine HMB by Transparent Labs, and you can get 10% off your entire order with my code "LEONIDAS". See athlete.transparentlabs.com/alex39
Following your genuine fitness desires are so important when it comes to lifting. Having the ability to exercise is an incredible gift. A huge playground of possibilities, and it really is all for you! In reality, its not very important to get jacked, to hit a certain strength milestone. If you genuinely want that then sure go for it, its fun! But there is no need to turn it into a mission or some strange masochistic art form. When you start reaching for arbitrary ideals of lifting it sucks the joy out of it and often times leads to counter productive results too! I think most people are doing at least SOMETHING in their program that isn't truly aligned with their goals. When I first stripped away everything I didn't really care about, my program became EXTREMELY minimal. Because I realized that I didn't care that much about A LOT of what I was doing. Didn't care about very big legs, didn't care much about powerlifting. Enjoyed learning gymnastics/calisthenics skills. I do enjoy bodybuilding (especially upper body) But I have a specific physique I like that isn't too big. In fact I've let certain muscle groups shrink, and I love how I look now way more. even though a lot of lifters would say I'm too skinny! in some cases, I'll let the aesthetics take a small hit just cause I really want a certain strength level or physical skill. Its very personal. People say that you can't get too big or too strong as a natural, but that's really up to you decide! Its your body and you get to enjoy it, and y ou need to figure out what level of strength or endurance ur after, what skills you want to learn and what kind of aesthetic you like, and how much time you want to put into training. It's a tough thing sometimes because there is a temptation to compare your physique with some imaginary ideal, but in truth you need to learn to follow your own sense of aesthetics and your own true desires, not some magic weight, or magical proportions or what a certain bodybuilder or athlete, or model looks like. You can take them as inspiration maybe, but you always need to look back at yourself and decide whether you like what you see. And then you have to balance that with the physical capabilities you're looking for.
The part about what sacrifices you are willing to make is so very true. Few rare individuals are capable of achieving high levels without putting in some serious time & effort into a pursuit.
Question that isnt related to this video becaus I clearly didnt get enough time to watch it yet Do you think that taking a super wide grip on OHP is a good way to get mroe out of less weight? or/and use it as veriation when you are rotating movements in your workout? Thanks for the amazing content
Hey Alex, A couple questions for you if you don’t mind regarding some exercises: 1. Do Chest Expander Pullaparts offer the same restorative benefits as banded face pulls? - Which is better for recruitment of overall musculature, specifically for the yoke muscles? - Which exercise should I do at the end of the workouts on your Novice Program? OR What’s your opinion on doing it all as one big giant set twice. Where I do expander horizontal pullaparts till failure then mechanically dropset that with vertical pullaparts till failure, then superset with banded facepulls till failure. 2. Are Rack Pulls done with straps the same as Rack Pulls done with pins? Which is better? Thanks Alex for all your help and amazing work. Please never stop posting and I’m excited to watch you to continue to grow and inspire me.
I recommend using straps for EVERY pulling movement. You may find your forearms are limiting your back muscle development. I use Versa Straps, which I found out about from RP.
Gotta love him saying he just found out recently and doesn't watch NH then tagged every one who was affiliated with him lol. When he's not taking naps between sets he's chronically online. Smile, he's probably watching right now!🙂
I really felt like you were talking about me here bro. As crazy as it sounds, you were spot on in my exact current situation. My goals change every 2 weeks, I can’t decide where to go, I train hard, but I feel like I can’t follow a path right now. I’ve never admitted it to myself, so I blamed my genetics for months now, feeling like nothing. I didn’t acheived anything in months. I want to change, I will. I’ll find my way, I want it.
Alex i love your channel man and im not disagreeing with what you have mentioned about the person in question but i follow you both and from what ive seen although not 405lbs he has prd his bench press at 365lbs last month i take info from you both and respect what you preach and teach massively but would age not have a decent amount of impact on this person not progressing quickly.
Same here but usually when ive had that kind of mental state, ive hopped from powerlifting back to bodybuilding or the opposite way. At beginning of the summer i started to do hypertrophy training after 2 years of powerlifting and powerbuilding training. Im gonna build muscle for 1-2 years and then im gonna start to train purely for strength for some time. Im still like a little kid at xmas because im so excited of doing bodybuilding training again. But keep going bro, take the gains! 💪💪
Credit where it is due bro. I find your delivery way more palatable than it was 6 months ago . As for the physice and the results.....they were never in question 💪
Ps. Particularly impressive how you have brought up your arms as a torso dominant lifter! ....av been using your strategies and am getting there slowly 👌
Hey Alex, great video and the genetics part really hit hard but it has motivated me like hell to actually push my limits. Anyway I have an off-topic question so you might not be interested, but whenever I do bodyweight dips my traps get super sore the next day. Is it normal or do I just have a crazy weak upper back that needs more work? I don't want to develop muscle imbalances and injure my self
Extra trap volume shouldn’t be a problem. Don’t ever worry about them being too far ahead of other muscles-it just means you won’t have to target traps and you can focus on other things. In terms of injury potential, I think staying within a higher rep range and maintaining proper form should mitigate most risk, but traps are also a low risk muscle with that particular movement. If it continues to progress in pain or worry you, put dips out of your selection for a while. Stay safe!
@@emanuelegaddi3545 it could be but it’s hard to tell. I wouldn’t recommend doing extra work on them if they are still quite sore from previous sessions, but if they are only a little sore and it doesn’t cause you abnormal pain, then that could be a great option. Try it out for a few weeks and see if it helps or feels good
Thank you for your videos Alex, been watching for some time now, I honestly think your advice about traps needing heavy ass weight honestly saved my physique after couple of years doing them with light weight what the guys at the gym and juiced out guys on internet recommended. Finally getting my diet on point after being too fat too long and am planning do get your diet book to help in the process.
This was THE PERFECT follow-up to your previous video. The number of people trying SO DAMN HARD to justify spinning their wheels and getting nowhere in their training, saying that only people who "live in the gym" or "have elite genetics and leverages" can achieve BASIC, BARE-BONES MINIMUM standards was OBSCENELY RIDICULOUS. The comment section was frankly sad to see. This was needed.
Love what you wrote about this being the perfect follow-up! Overall the comment section is full of strong minded badasses, but for those who felt discouraged, I hope this video provided further clarity.
@@AlexLeonidas Yeah, I think most of the discouragement I noticed was coming from people who watched your recent video about natural strength standards and were extremely upset. It seems like it struck a nerve somehow for a lot of people.
If you got everything you want right when you wanted it then nothing would have any value. Value comes from the hard work you put it⚔️💪🏼⛓️keep up the great videos brother
Just wanted to let you know that your narration and script making is top Notch, have you read or investigate abt it? The difference between this year videos and even last year Is abismal in terms of narration, keep it up!
Lok tar ogar friends. Im just a speed reading , long distance running, meniers disease suffering, black belt having, rig working social butterfly. I only ever told one lie guise mmkkk (soft effeminate whisper)
I‘ve mentioned this already, but have you considered releasing your videos as „podcasts“ on spotify etc.? I in particular would really enjoy listening to you talk about gym related topics while working out/cardio/while im going somewhere, anyone else?
Hey, started watching your content after video with dr Mike ;). I have a question - do Your workout style, and programs are suited for old, untrained ppl (like 40s)? Seen a lot of material for novice lifter (teens) but nothing for us oldies. How would such training differ?
Hey Alex, When will the next Q&A be?You haven't done one in a while, and a question that I have is : Is there a correlation between muscle bellies and strength?
This really got me thinking.... Im back from vacation break and i hope this time i will stay consistent and remember about progressive overload and wont give up on bulking. Im gonna save this video and watch it regullary cause youre speaking true facts!
Yo! Just wanted to give an update if you're reading this. 2 months ago after coming back from vacation ive been pretty consistent, Gym was going so well that i was literally in my prime and i finally hit my long awaited bench PR! but literally the day after finally benching my pr i had an accident where i cut open my palm:// I had to go to the ER and i got stitches. It happend on October 14th and since then i wasnt going to the gym, I wasnt sticking to my diet and i completly lost all my gains. Now i think im almost recovered! They already took out the stitches few weeks ago and the wound is 99,9% healed. There is still some pain but way less than before and i think it might be a good time to get back on grind so tommorow im going back to the gym. Its gonna be very hard for me to stay consistent now since i lost all my gains and feel like shit but i hope that i will hot that pr again and get my physique bigger again!
Will your back ever stop growing? God damnit, you're mogging juicers with your back 💪🏻 in may I hit 225lbs for a paused rep on the bench, now I'm working up to hit 225lbs for 8 reps - maybe early 2024. When I started lifting I could barely bench 8kg DBs for a set of 8. The sky is the limit now.
I started weighted dips and weighted pull ups I Can do 5 weighted pull ups with 55 pounds for like 3 reps with 60 seconds of rest and I can do 8 reps of weighted dips with 55 pounds with 8 reps of 2 mins 30 seconds. I know it's not a lot but I'm proud cause at first I could only do like 1-2 for pull ups and like 3 with dips. I never did z-press so do have any advice on Z-press should I use dumbbell or barbell and how much should I lift?
@@emptyclothescrashingcars1572 thank you!I'll implement those fast 50 rep band pushdowns,I've also started doing forearm stretches,a lot of people recommend them,trying to hit all my bases😅
I think Blaha’s biggest problems is his form sucks on all accessories and he also does not take them anywhere close to failure. If he fixed these two things he’d achieve that 400 bench within a year.
And he's running conjugate constantly. As long as he's been going he should be splitting hypertrophy and strength into mesocycles but if you know what he says, he doesn't believe in periodization. I hope he continues to fail since he's a fascist so we all get a kick out of it.
@@weightlifting_socialist I disagree. Conjugate is an awesome training system if you know how to use it. I think his programming his good but his execution is really bad.
Are gymnastic rings the ultimate method to master calisthenics?? Because full ROM and progressive weighted overload is also applicable to rings. Rather buying such expensive gym equipment's, are rings best alternative to them?
Got a new PR today. Was stuck on the 10KG dumbbells for Zanetti press for a while. Got 2 reps with the 12KG ones today :D Goal: Zanetti pressing the 20KG dumbbells at which point I'll be pretty close to planche with my bodyweight
Hey Alex. One question about the upper workout that you posted on your Instagram some days ago. Do you think that that quantity of volume applied to a 4 days upper/ lower, doing a similar volume in lower days, is a good split for novice/intermediate?
Sometimes, I do get a little uncertain, or maybe just exhausted, but then I remember that it's not a matter of ability, but rather the delusion that I can't. It truly is a mindset, and the way forward when the mental energy is low is to just not think about it and to continue. I've found a lot of strength in simply not thinking so much and I have no reason to abandon that now. Maybe it seems tempting and shiny, but it is like all other vice. Empty and soul-destroying. Whenever I am away from training, I miss it.
I’ve watched your shredded transformation video about 100 x I can say you look the best at 170lbs at 77kilo 18% bodyfat. I really like that look that’s my dream physique, and the reason I train so I can look as good as you do at 170lbs it’s not even about comparison you need someone to look up too, in order to keep going I think that plays a big part in discipline. Someone genuine who you can trust
@@naughtiousmaximus7853yeah he’s 30% bodyfat at 200 pounds and 9% when shredded. He distributes fat well so he looks leaner at higher bodyfat coupled with being close to his genetic potential for his muscle building as he’s been lifting 13 years. I’m sure he was 30% at his peak bulk.
Hey Alex. I’ve been following your advice and tracking every calorie i put in my body. The first few months everything was consistent. I was losing maybe a pound and a half a week when averaging the weeks weight. I had a scare when the scale was a bit too low one day, and upped my calories by 200 to 2000 a day. Ive noticed 5 pounds lost in the last 7 days, and while i might be at a low vs the high at the beginning of the week, this greatly concerns me. Have you ever experienced the same? I think i want to stay the course at 2000 calories but fear that i could lose hard earned muscle mass. I wanted to check with someone who has been around the block if seeing this kind of drop is normal and if i should atop panicking and watch it balance back out over the next few days.
Unless you're a woman, 2000 calories is way too low to be eating... bodybuilders on a death cut often don't go below that... If you're actually fat trying to lose weight, you gotta up the calories still you don't want a huge deficit bro What's your stats, lbs, height, bench squat pr?
1. No getting injured
2. Programming and understanding what works for you, specificity or lack of it
3. Lastly as u said regimented bulking, and embracing strength as a primary goal!
Chasing an all-time bench goal rn and so far so good, keep it up Alex!
what i the goal?
@@TheBcoolGuy405
This video isn't just even about lifting. You can apply it to anything. Don't follow a goal someone else put on you ask yourself what you really want and Alex is right quitting won't even cross your mind when you're pursuing a goal you personally want bc you'll WANT it.
WORD!!!
For real, for the entirety of Alex's speech, I wasn't even thinking about lifting. I was thinking about a separate goal I have in my own life and whether it's really worth it to chase it.
@@danteghazizadeh1656 yeah me too man
@AlexLeonidas Hemingway got mad at you, apparently your lifts don't count because you use sleeves and wraps...
It took me fixing my sleep, bulking like hell, and prioritizing bench specialization to finally get 315 on bench this year.
You did what if took, well done on a 315 bench, Miguel!
Hi Miguel. Mind sharing how long u took ? Any other thing u did to overcome plateaus?
Also ...
What was yr squat / dlift ?
@@cp_pdn I don’t train squats so my only PR for it was 290lbs in 9th grade. I chose one or two exercises at a time where I hyper focus on and last year I hit 415lbs on deadlifts and a 145lbs weighted chin up.
As for bench plateaus most of them were in my early years of training in high school when I kept injuring myself with arm wrestling and benching everyday without ever training my back or doing rows. Still have some shoulder discomfort and pain from arthritis and bursitis but nothing major. I have most of my journey available on my TH-cam channel
I was always scared to deliberately bulk, but when accidentally doing so a couple years ago due to covid, ended up making stellar gains in the process. I cut down signifcantly from my heaviest of 205 down to 183lbs and look way bigger than ever before. Come October, I'm going to be a very deliberate, regimented, clean bulk for 4-6 months and really DRIVE the strength gains.
It's not easy to truly acknowledge what you really want in your life. It requiers introspection, self awareness, sometime breaking some belief system deeply ingrained in you. But this work is fucking important and the most rewarding thing ever. Getting rid of the projection that exist towards you and creating your own path, walking that walk, is the most reliable way to happiness
Well put.
Thanks for existing pal
Thank you for always being positive :)
@@AlexLeonidas you’re very welcome. Hope to see you when I go to Montreal
@@SeyaDiakite7 Make sure to keep me updated
@@AlexLeonidas of course ;)
Great message man! I definitely reaonate with this. Building strength past a certain point was/is way more difficult than I expected. Once I hit a certain strength level, progress stopped unless I put everything into it. Borderline obsession really. Having a goal you're working towards like that really does make life more enjoyable though, for me at least!
Like Ct Fletcher used to say, you must have a MAGNIFICENT OBESSESION!
@@AlexLeonidas yes!!
And fuck man.
If all cards align and your goal is in your grasp then.... then you are the badass in your life in your very own eyes. And so likely in others
Great video man as always! Im so close to finally getting that 405 bench , something that I never thought was possible natural a few years ago. Now Im sitting here 5kg away from a dream goal, an obsession. More determined than ever. Been working out for 8 years
I have been working out for 6 years and was stuck at 155 pounds soaking wet. At the start of the year I started dirty bulking and went from 155 to 195. I sat at 190 for a while then cut down to 180 which I have been at for 2 months. Bulking works. Excited for my next bulk. I will bulk to 200
Approaching year 2 of lifting for me, i cut cos thought i was fat but gotta firm it and just put on size first
I think Alex would agree that if you periodize your strength training while at 180 lbs you can make a lot strength gains at that body weight. Imo there's no point in bulking just for the sake of bulking and getting to 200 lbs. You can still achieve the strength goals you want to at 180 lbs by periodizing, and once you do then you can bulk to add mass and further increase your numbers. I mean what's more impressive a 285 lb bench press at 180 lbs, or a 285 lbs at 200-220 lbs? You decide.
Dang that gives me hope because I just got to 170 lol.
@@arvin8892no but your progress is faster when you bulk, so at 200-220lbs body weight they won’t be benching 285 but probably more like 300-315
@@padalox2518 true. but i still think there's a lot of utility in building base strength first before lean bulking. At 200-220 they will be only benching 300-315 lbs if their strength training is properly periodized and only if their base strength is built first.
This is crazy I’ve been in the gym for 2 years and I’ve been stagnating so hard due to inconsistency. I admit I just didn’t want it bad enough. I was afraid to put my head down and bulk. Too lazy to go train and too lazy to track my calories. Those days are over I’ve reached my breaking point! What a well put together video this is exactly what I needed to hear. Thanks Alex!
Let me start with (before I go into Bloho) this is a great video man, and I agree 100% on accountability. You really struck a chord with our boy Hemmingway. He just had a video where he lost mind and sounded like he wanted to cry. He's doing his usual thing where he's challenging you to a lift off. Even though you're not a powerlifter (correct me if I'm wrong), natty, and like 50 lbs lighter than him. Thank you for not mentioning him name btw. The less views he gets the better.
@@evernew23 Yeah I'm pretty sure he's natty man. I don't see any indicators that he's not. Even if he wasn't all of the points I previously made would still apply. Coath is a joke and is getting hammered for all of the stupid things he's done.
Lol Alex would still destroy him
Bulking is the key
Started at 162lbs currently at 166lbs
4lbs in and already lifts going up like crazy. Can’t wait to see my strength at 180, that is the end goal.
How tall are you mate
This video makes me think you will be a great father, I you ever want to pursue that path. It is an art to be able to tell someone hard truths and yet at the same time be encouraging. Thank you!
Your the best natty in my eyes Alex. I always learn new things watching your channel
I hit my 315 bench this last weekend and a 510 deadlift. I did 225 for 19 a few days earlier so I knew I was close for my goal. Now my next bench goal is 365lbs and 225 for 30 and a 565 deadlift. Anyways, beating the log book and stacking minor PRs every session has got me to level. I hope it serves me well as I continue to push myself.
315 is amazing but 225 for 19 is incredible. Awesome work
Woah benching 225 for 19??? That is stellar! I think you could have even bigger one rep max with those numbers?
I got 140kg bench in may.. and was around 100kg x 10-12 .. I think if i had 19 reps in me.. i would be somewhere in 155kg for one rep max. hmm..
@comasoul2093 I am better with higher rep work. As soon as I add a bit of weight, my reps drop a lot.
@@comasoul2093 funny because my PR was 155kg but i got barely 10 reps with 100kg , but it is probably because i never trained above 5 reps
@@SurvivalGames1exactly same here and i dont do above 5 reps either haha
Lmao even Alex is bullying bloho in this video. This is amazing.
Bro you are AWESOME!!! This is why I been giving updates on my 315 goal in one year for months now. Started at 185 in Jan, at 265 right now, and going for 285 in a few weeks. Even took a month "off" (not really, just no heavy lifting) because my elbows were screaming. "Stop blaming your genetics" is the best quote I have heard from you so far. There is no legit natty limit, and it really does boil down to Programming and Dedication.
About done with my heavy cycle for week 3. Deloading next week and going for 285 on 10/6. Will post videos win or fail.
Failed at 285 on two attempts, then failed at lockout on 275 after(150.8BW): th-cam.com/users/shortskeQkwd1Ot-w?feature=share
More people need to hear this, more influencers need to echo they key message of this video.
1. Really decide on whether you just want to get bigger, stronger, healthier or really become the biggest and strongest you can be.
2. Commit to it. Commit to it fully, either way without looking back and without regrets either ready and willing to make the sacrifices needed for close to optimal results or by being able to not despair over s"good enough"results on a path that tolerates more straying.
This is hard to learn but an invaluable lesson and realistically one that transcends lifting. Thank you Alex.
Love that thumbnail mate. Electrifying
I remember I’ve only ever had one moment where I considered quitting this whole thing. It was in the middle of doing pull-ups during my first few months of training. It’s been 7 years and I’m going to crush a weighted pull-up pr tomorrow 💪💪.
Alex you somehow always know what i'm up to, all your video's come at just the right time. I've been bulking for 8 months now trying to get that illusive 315 lbs bench, I don't have the best leverages (long arms) but i'm at a 275 lbs bench right now. Body dysmorphia is starting to kick in but i'm gonna stay the course and I will hit that PR.
Keep doing what ur doing man, you're very inspirational!
One of the best talks I didn’t know I came for. Amazing Alex - thank you for pushing us beyond the gym in becoming better humans
Here before the title gets corrected
Got a better title name? Let me know!
EDIT: Lmao I need a new glasses prescription
Hahahaha same here
What did it say 😳
What did it say!!?? What did it say?!?!
Wasnt sure where that intro was going, but this was well framed and well said.
After using your, NH's and Bald Omni mans videos I had devised my own program that I've been dedicated to for 9 months and I've made amazing progress!
9 months of consistent gains, I'm proud of you Ceez!
I related to every word and what you said at the end felt like you were reading my mind. I agree with the passion of the noble natty. This is a masterpiece thank you for all the content you made. My favourite channel on the tube.
Man this video definitely was an eye opener. Ever since 2020 I have felt this weird void of being on the brink of enlightenment and wanting to go and accomplish the goals I wanted but just couldn’t find the last push I needed to unlock it and feel happy with my self doing something love like fitness. Im getting that same feeling now with a new goal for becoming a CPT, the thought of failing and doubt is a very heavy cloud sitting over me right now but I am going to go through with it. If you constantly have trouble falling asleep like I do thinking about your goals and dream goals (in my case it is my physique in bodybuilding/ getting strong and helping people reach their bodily goals) then IT IS A SIGN that is what you need to do. Ignore the doubt and light that fuse. Im am scared and nervous for what is to come but I know that I will get so much more out of this than what I thought I wanted for a career in the last year. Thanks Alex! -Weston
Edit: Oh two more things I forgot to mention. 1. I see that you have been learning how to trim a longer beard because it looks freakin awesome man! 2. Im going to be specializing in my vertical presses, triceps, and rowing strength and want your opinion on the routine I have planned
Warm-up: 5 minutes of cardio then 2sets 9f kettle bell swings 20reps
Standing OVH press 3 sets 5-8 reps
Supinated front raises 3 sets 8-12 reps
Superset with bent over laterals 3 sets 8-12 reps
Incline bench 3 sets 5-8 reps
Barrel press 3 sets 5-8 reps
Bent over rows 3 sets 5-8 reps
Pullups (weighted) 3 sets 8-12 reps
Tricep pushdowns 3 sets 8-12 reps
Superset
Standing alernating db curls 3 sets 8-12 reps
Db french press 3 sets 8-12 reps
Superset
Supported incline curls 3 sets 8-12 reps
EITHER 1 set of the 20 rep breathing squat or 2 sets of normal heavy squats 12-15 reps
Superset
Breathing pullovers 1-2 sets 20reps
Leg press calves: 6 sets 15-25 reps (it is easier on the lower back)
Lastly Roman chair goodmornings 2 sets of 10 reps
And a certain ab routine to fix my diastasis recti.
Sorry for the long comment by the way. My overhead press is 105lbs for 5-7 reps while ai weight 190lbs at 6ft being relatively lean 10-15% give or take.
2:35 that’s our boy Hemingway
Extremely important message to understand. You HAVE to be honest with yourself, or it's gonna bite you in the ass one day. Once you manage to sync with that, everything else just falls into place. Love from Serbia Alex. God bless.
Alex, you are the man. Thank you for helping us all be better!
I love doing this for you guys!
Hell yeah man! This is the kind of mindset I've been trying to cultivate lately and hearing you say it just reaffirmed it for me. You've grown so wise from your dedication to lifting and its quite inspiring.
is this the GOAT of all videos? it touches every point perfectly. My heart is full lads.
This was such a great segment Alex, without a doubt one of your best videos - which says a lot considering almost every single thing you upload is top notch quality. This was truly a diamond in a sea of gold.
I think most beginners and young guns from my generation who are starting lifting and who end up in this pitfall should watch some Greg Plitt clips that are on YT - I am so damn grateful you mentioned him in one of your videos, that man's speech and words about training, mindset, and how to think like a champion will forever be etched in my mind.
This is incredible mate. Eye opening video. I will reflect on this now
Our boy Hemmingway has been called out.
Haha, Mr late-intermediate was almost a description of me, except I actually got the 3 plates. Because I kept my level of process high and took my time as strength is not my primary goal and as such do train as a strength athlete but as a bodybuilder. You're absolutely right, you gotta really truly want it, not just get incepted by someone projecting their goals onto you.
Yo bro, you motivate me everyday to improve!! Quick question, are you currently taking Creatine? do you take it year round?
Absolutely, it's a time proven supplement with lots of research backing it up. I even took creatine leading up to and on the day of my Bodybuilding competition.
I use Creatine HMB by Transparent Labs, and you can get 10% off your entire order with my code "LEONIDAS".
See athlete.transparentlabs.com/alex39
"Jason Blaha disliked that"
Following your genuine fitness desires are so important when it comes to lifting. Having the ability to exercise is an incredible gift. A huge playground of possibilities, and it really is all for you! In reality, its not very important to get jacked, to hit a certain strength milestone. If you genuinely want that then sure go for it, its fun! But there is no need to turn it into a mission or some strange masochistic art form. When you start reaching for arbitrary ideals of lifting it sucks the joy out of it and often times leads to counter productive results too!
I think most people are doing at least SOMETHING in their program that isn't truly aligned with their goals. When I first stripped away everything I didn't really care about, my program became EXTREMELY minimal. Because I realized that I didn't care that much about A LOT of what I was doing. Didn't care about very big legs, didn't care much about powerlifting. Enjoyed learning gymnastics/calisthenics skills. I do enjoy bodybuilding (especially upper body) But I have a specific physique I like that isn't too big. In fact I've let certain muscle groups shrink, and I love how I look now way more. even though a lot of lifters would say I'm too skinny! in some cases, I'll let the aesthetics take a small hit just cause I really want a certain strength level or physical skill. Its very personal.
People say that you can't get too big or too strong as a natural, but that's really up to you decide! Its your body and you get to enjoy it, and y ou need to figure out what level of strength or endurance ur after, what skills you want to learn and what kind of aesthetic you like, and how much time you want to put into training. It's a tough thing sometimes because there is a temptation to compare your physique with some imaginary ideal, but in truth you need to learn to follow your own sense of aesthetics and your own true desires, not some magic weight, or magical proportions or what a certain bodybuilder or athlete, or model looks like. You can take them as inspiration maybe, but you always need to look back at yourself and decide whether you like what you see. And then you have to balance that with the physical capabilities you're looking for.
Speaking facts as always🔥🔥🔥🔥
Real recognize as always 🔥🔥🔥🔥
@@AlexLeonidasStrength is simple, but sometimes doing the simple things is difficult 😬
2:34 I know who you're talking about 😁
WHO!? Im dying to know lmao
@@ulfheddin3686 Jason Blaha
The part about what sacrifices you are willing to make is so very true. Few rare individuals are capable of achieving high levels without putting in some serious time & effort into a pursuit.
This video is fantastic love the message keep killing it
Question that isnt related to this video becaus I clearly didnt get enough time to watch it yet
Do you think that taking a super wide grip on OHP is a good way to get mroe out of less weight? or/and use it as veriation when you are rotating movements in your workout?
Thanks for the amazing content
Notification squad so early the title has an error. Keep up the gains Alex
Hey Alex,
A couple questions for you if you don’t mind regarding some exercises:
1. Do Chest Expander Pullaparts offer the same restorative benefits as banded face pulls?
- Which is better for recruitment of overall musculature, specifically for the yoke muscles?
- Which exercise should I do at the end of the workouts on your Novice Program?
OR
What’s your opinion on doing it all as one big giant set twice. Where I do expander horizontal pullaparts till failure then mechanically dropset that with vertical pullaparts till failure, then superset with banded facepulls till failure.
2. Are Rack Pulls done with straps the same as Rack Pulls done with pins? Which is better?
Thanks Alex for all your help and amazing work. Please never stop posting and I’m excited to watch you to continue to grow and inspire me.
I recommend using straps for EVERY pulling movement. You may find your forearms are limiting your back muscle development. I use Versa Straps, which I found out about from RP.
I meant rack pulls done of straps vs pins on the rack itself.
Our boy Hemmingway has now responded. (He was respectful at least.)
Gotta love him saying he just found out recently and doesn't watch NH then tagged every one who was affiliated with him lol. When he's not taking naps between sets he's chronically online. Smile, he's probably watching right now!🙂
3 years after buying Naturally Enhanced, my training is still HIGHLY influenced by the program. Thank you for great content as always Alex!
I really felt like you were talking about me here bro. As crazy as it sounds, you were spot on in my exact current situation. My goals change every 2 weeks, I can’t decide where to go, I train hard, but I feel like I can’t follow a path right now. I’ve never admitted it to myself, so I blamed my genetics for months now, feeling like nothing. I didn’t acheived anything in months. I want to change, I will. I’ll find my way, I want it.
Can’t wait to see this channel get the recognition it deserves
this video’s timing is perfect. I hit 125kg bench for 1 last week and my goal is 140kg (three plates) before my 21st birthday which is in 4 months.
Thank you Alex.
Inspiring video Alex! Love these motivational videos they are one of biggest reasons why you are my favourite lifter
We need more mindset videos like this one Alex!
Will do!
Alex i love your channel man and im not disagreeing with what you have mentioned about the person in question but i follow you both and from what ive seen although not 405lbs he has prd his bench press at 365lbs last month i take info from you both and respect what you preach and teach massively but would age not have a decent amount of impact on this person not progressing quickly.
Really needed this video right now. Thanks, Alex.
I'm happy that you resonated with it :)
I needed this video. Pushing 5+ years training, it’s hard to keep that fire sometimes. It feels like punching the clock. let’s get that fire back.
Same here but usually when ive had that kind of mental state, ive hopped from powerlifting back to bodybuilding or the opposite way. At beginning of the summer i started to do hypertrophy training after 2 years of powerlifting and powerbuilding training. Im gonna build muscle for 1-2 years and then im gonna start to train purely for strength for some time. Im still like a little kid at xmas because im so excited of doing bodybuilding training again. But keep going bro, take the gains! 💪💪
Love you bro, keep up the great work! ❤️💯
You have come a long way. You never give up. 👍
Credit where it is due bro. I find your delivery way more palatable than it was 6 months ago . As for the physice and the results.....they were never in question 💪
Ps. Particularly impressive how you have brought up your arms as a torso dominant lifter! ....av been using your strategies and am getting there slowly 👌
For reasons mostly unrelated to training, I really needed to hear this message today.
Hey Alex, great video and the genetics part really hit hard but it has motivated me like hell to actually push my limits. Anyway I have an off-topic question so you might not be interested, but whenever I do bodyweight dips my traps get super sore the next day. Is it normal or do I just have a crazy weak upper back that needs more work? I don't want to develop muscle imbalances and injure my self
Extra trap volume shouldn’t be a problem. Don’t ever worry about them being too far ahead of other muscles-it just means you won’t have to target traps and you can focus on other things. In terms of injury potential, I think staying within a higher rep range and maintaining proper form should mitigate most risk, but traps are also a low risk muscle with that particular movement. If it continues to progress in pain or worry you, put dips out of your selection for a while. Stay safe!
@@Thadiloth thanks man. Do you think that maybe starting with direct traps work at the beginning of pull day is a valid option?
@@Thadiloth because I usually start with my lats
@@emanuelegaddi3545 it could be but it’s hard to tell. I wouldn’t recommend doing extra work on them if they are still quite sore from previous sessions, but if they are only a little sore and it doesn’t cause you abnormal pain, then that could be a great option. Try it out for a few weeks and see if it helps or feels good
Yoooo Mr Leonidas... are you ever going to make a video on what Vegan/Non meat meals you eat ?? I need some ideas!!!
Thank you for your videos Alex, been watching for some time now, I honestly think your advice about traps needing heavy ass weight honestly saved my physique after couple of years doing them with light weight what the guys at the gym and juiced out guys on internet recommended. Finally getting my diet on point after being too fat too long and am planning do get your diet book to help in the process.
I love you bro ! Thank you for the Push
This was THE PERFECT follow-up to your previous video. The number of people trying SO DAMN HARD to justify spinning their wheels and getting nowhere in their training, saying that only people who "live in the gym" or "have elite genetics and leverages" can achieve BASIC, BARE-BONES MINIMUM standards was OBSCENELY RIDICULOUS. The comment section was frankly sad to see. This was needed.
Love what you wrote about this being the perfect follow-up! Overall the comment section is full of strong minded badasses, but for those who felt discouraged, I hope this video provided further clarity.
@@AlexLeonidas Yeah, I think most of the discouragement I noticed was coming from people who watched your recent video about natural strength standards and were extremely upset. It seems like it struck a nerve somehow for a lot of people.
@@AlexLeonidas I've seen comments across your last few videos about that one. It's kinda wild.
This video opened my mind! Thnx bro
Harsh truths, Alex; which is truly needed! Thanks, A!
If you got everything you want right when you wanted it then nothing would have any value. Value comes from the hard work you put it⚔️💪🏼⛓️keep up the great videos brother
Just wanted to let you know that your narration and script making is top Notch, have you read or investigate abt it? The difference between this year videos and even last year Is abismal in terms of narration, keep it up!
Lok tar ogar friends. Im just a speed reading , long distance running, meniers disease suffering, black belt having, rig working social butterfly. I only ever told one lie guise mmkkk (soft effeminate whisper)
Hi Alex, what are your thoughts on Jim Wendler's 5/3/1 BBB routine?
I‘ve mentioned this already, but have you considered releasing your videos as „podcasts“ on spotify etc.? I in particular would really enjoy listening to you talk about gym related topics while working out/cardio/while im going somewhere, anyone else?
nice video. Keep up the good work.
Very motivating Alex!
Needed this motivation badly Alex. Been a little off track with my goals recently.
Hey, started watching your content after video with dr Mike ;). I have a question - do Your workout style, and programs are suited for old, untrained ppl (like 40s)? Seen a lot of material for novice lifter (teens) but nothing for us oldies. How would such training differ?
Hey Alex, When will the next Q&A be?You haven't done one in a while, and a question that I have is : Is there a correlation between muscle bellies and strength?
This really got me thinking.... Im back from vacation break and i hope this time i will stay consistent and remember about progressive overload and wont give up on bulking. Im gonna save this video and watch it regullary cause youre speaking true facts!
Yo! Just wanted to give an update if you're reading this. 2 months ago after coming back from vacation ive been pretty consistent, Gym was going so well that i was literally in my prime and i finally hit my long awaited bench PR! but literally the day after finally benching my pr i had an accident where i cut open my palm:// I had to go to the ER and i got stitches. It happend on October 14th and since then i wasnt going to the gym, I wasnt sticking to my diet and i completly lost all my gains. Now i think im almost recovered! They already took out the stitches few weeks ago and the wound is 99,9% healed. There is still some pain but way less than before and i think it might be a good time to get back on grind so tommorow im going back to the gym. Its gonna be very hard for me to stay consistent now since i lost all my gains and feel like shit but i hope that i will hot that pr again and get my physique bigger again!
Awesome video! This t-shirt is insane! If wasn't too expensive for me to import it, i would definitely buy it. Greetings from Brazil!
Will your back ever stop growing? God damnit, you're mogging juicers with your back 💪🏻 in may I hit 225lbs for a paused rep on the bench, now I'm working up to hit 225lbs for 8 reps - maybe early 2024. When I started lifting I could barely bench 8kg DBs for a set of 8. The sky is the limit now.
Very motivating Video!Get after it!Don’t make excuses💪🏽
I started weighted dips and weighted pull ups I
Can do 5 weighted pull ups with 55 pounds for like 3 reps with 60 seconds of rest and I can do 8 reps of weighted dips with 55 pounds with 8 reps of 2 mins 30 seconds.
I know it's not a lot but I'm proud cause at first I could only do like 1-2 for pull ups and like 3 with dips.
I never did z-press so do have any advice on Z-press should I use dumbbell or barbell and how much should I lift?
Hi Alex!do you have some tips to keep elbows and shoulders healthy while working out?
He speaks to elbows health on Longevity Muscle channel most recently. Give it a listen, good stuff
@@emptyclothescrashingcars1572 thank you!I'll implement those fast 50 rep band pushdowns,I've also started doing forearm stretches,a lot of people recommend them,trying to hit all my bases😅
I think Blaha’s biggest problems is his form sucks on all accessories and he also does not take them anywhere close to failure.
If he fixed these two things he’d achieve that 400 bench within a year.
And he's running conjugate constantly. As long as he's been going he should be splitting hypertrophy and strength into mesocycles but if you know what he says, he doesn't believe in periodization. I hope he continues to fail since he's a fascist so we all get a kick out of it.
@@weightlifting_socialistI think that weirdo just adapts his politics to whoever is around him. Liberal in the UK, Republican in Tegsus...
@@weightlifting_socialist I disagree.
Conjugate is an awesome training system if you know how to use it. I think his programming his good but his execution is really bad.
@@evernew23 Hi Jason 👋
@@evernew23 I know training to failure isn't necessary but i swear down most of his rep work seems to be well over 5 reps to failure :S
Are gymnastic rings the ultimate method to master calisthenics?? Because full ROM and progressive weighted overload is also applicable to rings. Rather buying such expensive gym equipment's, are rings best alternative to them?
Thanks for teaching me patience
Much appreciated Alex
phenomenal video
Hemmingway just called you out
Alex is single handedly bringing back the golden era. God bless.
YES. THANK YOU.
Fantastic motivational video!
Hey Alex! Do you do any daily mobility sessions or any mobility work at all?
Got a new PR today. Was stuck on the 10KG dumbbells for Zanetti press for a while. Got 2 reps with the 12KG ones today :D
Goal: Zanetti pressing the 20KG dumbbells at which point I'll be pretty close to planche with my bodyweight
Hey Alex. One question about the upper workout that you posted on your Instagram some days ago. Do you think that that quantity of volume applied to a 4 days upper/ lower, doing a similar volume in lower days, is a good split for novice/intermediate?
When will you release an updated novice/beginner program/routine??
Sometimes, I do get a little uncertain, or maybe just exhausted, but then I remember that it's not a matter of ability, but rather the delusion that I can't. It truly is a mindset, and the way forward when the mental energy is low is to just not think about it and to continue. I've found a lot of strength in simply not thinking so much and I have no reason to abandon that now. Maybe it seems tempting and shiny, but it is like all other vice. Empty and soul-destroying. Whenever I am away from training, I miss it.
I’ve watched your shredded transformation video about 100 x I can say you look the best at 170lbs at 77kilo 18% bodyfat. I really like that look that’s my dream physique, and the reason I train so I can look as good as you do at 170lbs it’s not even about comparison you need someone to look up too, in order to keep going I think that plays a big part in discipline. Someone genuine who you can trust
is that really 18% bf?
@@naughtiousmaximus7853yeah he’s 30% bodyfat at 200 pounds and 9% when shredded. He distributes fat well so he looks leaner at higher bodyfat coupled with being close to his genetic potential for his muscle building as he’s been lifting 13 years. I’m sure he was 30% at his peak bulk.
Hey Alex. I’ve been following your advice and tracking every calorie i put in my body. The first few months everything was consistent. I was losing maybe a pound and a half a week when averaging the weeks weight.
I had a scare when the scale was a bit too low one day, and upped my calories by 200 to 2000 a day. Ive noticed 5 pounds lost in the last 7 days, and while i might be at a low vs the high at the beginning of the week, this greatly concerns me. Have you ever experienced the same? I think i want to stay the course at 2000 calories but fear that i could lose hard earned muscle mass. I wanted to check with someone who has been around the block if seeing this kind of drop is normal and if i should atop panicking and watch it balance back out over the next few days.
Unless you're a woman, 2000 calories is way too low to be eating... bodybuilders on a death cut often don't go below that... If you're actually fat trying to lose weight, you gotta up the calories still you don't want a huge deficit bro
What's your stats, lbs, height, bench squat pr?