T I M E, stick to the same routine for years without getting injured, making small changes when needed (tendinitis etc) and you will get huge, but nobody plays the long game... maybe you will be someone who does, after a bad injury I've finally got a few months training back under my belt, never going to push my luck again, even if the gains are slow they never stop, in a couple years I'll be soooo much bigger and so will you reading this, just keep at it!
Honestly this is the reason I didn’t buy any programs because I’m not looking at how I will look in 12 weeks. I’m making a lifestyle change so just trying to make sure my routine is good and continue building. Stay healthy
@@user-he4ef9br7z yes that’s what I’m saying. I’m planning on building muscle over time. I’m not worried about being completely jacked in 3 months. I don’t care if it takes 3 years. I have made a lifestyle out of it. Also you would be surprised how misleading some programs are. They definitely talk about being jacked in 3 months time. I think many people subscribe to that actually and think about getting the prefect body before summer that type of thing.
"No one plays the long game" and isn't that the truth. All these young lads I know are all wanting to use roids, sarms or some other shit that they think will get them big yesterday when they have been training less than a year. I do my best to steer them off it but they see the likes of this Sam sulek fella and want to do what he does.
Your videos describe literally what everyone needs to know about strength and hypertrophy. So many people put out hours and hours of content but you boil it down to what is essentially everything someone needs to know. At the end of the day, those stuff is not that complicated. 👍
Beginners, listen to Alex, he knows what he's talking about. When I was a beginner, I started doing too many unnecessary exercises (landmine squeeze presses, variations of upright rows, iliac pulldowns, etc..) but the problem was that I never mastered the fundamental lifts. Start doing a Horizontal Push/Pull and Vertical Push/Pull and when you master those and actually lift big numbers, THEN you can to do more accessory lifts to complete your physique
?? are u one of the guys that judges a person by yt subscribers? a "beginner" would be more like "go for a run and get some dumbbells".. so dont try to seem more cool by calling people beginners
@@bigdogman1992what the fck are you talking about. Even if you were as as smart as Alex, you are still a beginner. You're a beginner till you learn your body and your exersices.
Template based on the video (remember its only a template, you can add or remove things at will) Upper: Horizontal press Vertical pull Vertical press Horizontal pull Pull/Push of choice (according to your goals/weaknesses) Bicep isolation Tricep isolation (Optional lateral raise) Lower: Squat pattern Hinge pattern (Optional squat pattern/unilateral work) Quad isolation Hamstring isolation (Optional calves, abs and neck) Everything 2-4 sets and RPE 7-10 Rep ranges: 4-8, 5-10, 8-12 Split: Upper Lower Rest Upper Lower Rest Rest I made this for me but feel free to use it if you want! NOTE: Some good examples of this template can be seen in alex's channel, just look up upper body workout and you'll see lots of them!
You don’t necessarily need to do hamstring isolation every lower body session if you are someone who experiences notorious hamstring doms (we all experience it but some of us more than others), I would say at least once per week do a leg curl but hinge twice per week… If I do stiff leg deadlifts like they do at Renaissance Periodization followed by even 2 sets of lying leg curls my legs will be sore for 3 days
Best video you have ever posted hands down. Not a weightlifter, more of a calisthenics athlete, but have watched most of your content. This is the most comprehensive, useful strength/hypertrophy video I’ve watched on TH-cam. Well done, Alex.
Alex, you changed my life when it comes to fitness and mentality. Thank you man. This video is golden standard for anyone trying to get buff without digging themselves into ground. Superb video.
as someone who was clinically obese, then dropped all that weight cutting for 2 years, going into my first ever "bulk" for real... I really needed this video. Thanks man!
This is the exact kind of video I'm looking for. As a novice/intermediate level lifter, I needed this comprehensive yet not overly complicated framework of knowledge. Thanks, Alex!
I wish I had a video like this when i started lifting 6 years ago. I would've saved so much time and wouldn't be constantly looking for the new "hack" to put on size. You just need the basics.
The simple is going to take you to a good body! I do not care what anyone says! The big 5 is going to do the job. They are not overrated! They are still underrated. As a trainer, who owns a gym , works out at a few public gyms, I see a lot of people still prioritizing machines and BS new workouts! Focus on getting great with your technique, focus on getting strong, and you are going to be fine.
So very true: for strong/big legs, squats and one posterior chain exercise. I do 6X5 high bar ATG pause squats, 3X5 SLDL. Been doing this since I was 13, am 65 now. Am blessed and grateful.
@@YamanoRyuu 6X5 cuz squats encompass such a large area of muscle mass. 3X5 would be ok, but it’s not enough work to fully strengthen the legs, back, & total body in general. I do 6X5 @ 75% of my max, but I only do 3X5 or 3X3 if I go 90% of my max, which is rare and only do to set-up my deadlift. Yep, 6X5 is a mother, but it really works.
@@corenko Yep, 6X5 is crazy tough, but it does work. The body does adapt, as I have, but know that you’ve probably drained 50% of you energy on the squats, thus I only do 3X5 each on the rest of my total body workout (pull-ups, dips, shrugs, presses, SLDLs, & crunches). 2X/week, about 3 hours/workout. Ice, rest/sleep, & food will be your best friends.
The section of sets and intensity is pure gold, tons of information on the net and no one explained the balanced relationship that those factors has to establish
To add to Alex's info here, which is already amazing, here's something I designed for beginners. It's a full-body routine. There's no reason to over-complicate things with PPL, periodization, or any other nonsense as a beginner. Simply alternate A/B/A, B/A/B, etc. WORKOUT A: 1. Bulgarian Split Squats: 2 sets of 5 - 7 (yes, some people prefer squats - if that's you, go for it) 2. Weighted Pull-Ups: 3 sets of 5 - 7 (or AMRAP sets if you can't do 10 non-weighted yet) 3. Flat Dumbbell Bench Press: 3 sets of 5 - 7 4. Single-Arm Standing Bent-Over (supported) Dumbbell Row: 3 sets of 8 - 10 5. Romanian DL: 2 sets of 5 - 7 6. Dumbbell Curls: 3 sets of 10 - 12 7. Face Pulls: 3 sets of 12 - 15 8. Cable Crunches: 3 sets of 10 - 12 reps WORKOUT B: 1. Bulgarian Split Squats: 2 sets of 5 - 7 (yes, some people prefer squats - if that's you, go for it) 2. Incline Dumbbell Bench Press: 3 sets of 5 - 7 (or you can hit weighted dips if you like) 3. Single-Arm Standing Bent-Over (supported) Dumbbell Row: 3 sets of 8 - 10 4. Seated Dumbbell Press: 3 sets of 10 - 12 5. Romanian DL: 2 sets of 5 - 7 6. Rope Pushdowns: 3 sets of 10 - 12 7. Lateral Dumbbell or Cable Raises: 3 sets of 12 to 15 8. Calf Raises: 4 sets of 18 - 20
Actually your knowledge is crazy AF. And physique and strenght too. I would love to see another video, like you did in the old days, with your favorite exercise x bodypart now that you introduced new variations + expander
I started at 55kg about 4 months ago and now doing 70kg. Making my way to 100kg slowly. I was doing double progression in the 6-8 rep range adding 2.5kg whenever I got a full 4x8. Atm now I'm just doing sets of 5 and going to try and add 2.5kg per week rather then add reps just to try it out and get my weights higher a bit quicker so when I go back to 6-8 reps I can use more weight. Will trial it out for about 5-6 weeks.and see how much I'm able to bench after that.
maybe you already got there but my recomendation is: 1: patience ( really), enought sleep and food. 2: grip strongly the bar ( or see how you grip), don"t go too wide on the grip ( abour shoulder or only a bit more is perfect). 3: don"t bench more than 2 to 3 day a week, and try to add some dumbell presses or lighter bench pressing triing to perfect your form. 4: take your rest time seryously, don"t do more exercices exept leg in machines. 5: see how you feel, if you are benching right, add 1 or 1,5 kg plates to the sides and do the same reps you were doing, or add 2,5 plates and lower the reps 20%. give this progresive overload a try, but do lower the weight or reps on days you are too tired. im a really skiny guy, not too strong, but this is how i got to the 60 in 3 months ( and i did not do the sleep and eating too well...) if you are like mebut do all things right, you will get there maybe in 2 months. again: patience is key, the rest is just sleeping and eating enought, of course consistency is the key. @@narayasuiryoku1397
I really miss heavy lifting. But at 54, my right shoulder, elbows and knees were beginning to bother me, and my cardiologist finally told me to back off. I can still do moderately heavy lifts but not like I used to. Ive dropped about 20 pounds of thick muscle, but with switching to a more mediterranean way of eating, am way more cut than I've ever been. I'm still lingering in 235-40 pound range. Enjoy it while you can. Been watching for years.... good vid.
Hi Alex, I've been hooked on your channel, binge-watching all your videos. What do you think of my pull workout ? Here it is, 3 sets for each exercise: 1. Pull-ups 2. Wide ring rows (rings) 3. Chin-ups 4. Close grip rows (rings) 5. OH biceps curl 6. Incline biceps curl 7. Rear delt flys Excited to hear your thoughts !
This video is literally everything I explain to a client, so that they have an outline of everything they need once they decide to go off on their own. Fantastic video Alex
Recovering chronic program hopper here. This video is doing a great service and what many need to see/hear! Finally got it together and am following similar principles (aside from adding in Oly lift variants since I just love them and have athletic goals as well), and making the best progress of my life. Thank you for what you do and keep at it!!!
really digging the stash only look, I'm tempted to shave right now. I told myself I wouldn't shave till I hit the 315 bench but damn that's aesthetic lol
Squat and hinge patterns worked wonders for my quads, hams and adductors. I have really good genetics for legs and I'd say my glutes are normal, but because all the other leg muscles are really big in comparison, they appear to be lacking in size. I've switched to prioritizing lunge movements straight after hinges and doing squats last to get more glute growth and it has worked so far.
I think going by total reps is slightly superior to regular double progression. It allows you to have an approximate rep range without being restricted by it and it ensures that you never sandbag any sets. Let's say you had a goal of 20 reps across 2 sets, the practical rep range would be something like 6-12 (provided you're going to failure) and reaching 20 could look a few different ways like 12,8 or 11,9. With normal double progression, by the time you reach the highest reps on the second set the first set would've been many reps from failure but with total reps both can be to failure. Once weight is increased from that 20 rep total the total reps would go down to maybe 13-15 again. To me it just feels more natural to count it this way, what do you think?
I believe this was the video that was lacking on your channel. For months now I even wanted to send you a mail to tell you that you've have explained countless times your training, lots of advices and overall philosophy but the issue is that it was separated in so MANY videos. You lacked some "resume" video, something digestible and then if people want more details about the whys or hows, they can deep dive into your content. Some may say that it shouldn't be the case because it simplifies too much, and we're around here in this channel because we're not those type of lifters that but I disagree. When you're writing a thesis, you come back to the main line once in a while to not lost the readers. Hope you read this message Alex, the content you're proposing is top of the line.
Good video man! I feel like we forget the basics, always to extreme to either direction of extremes, whatever It is.. stimulus to fatigue, compounds vs Isolations, muscle bias, this vs that. Balance!
My current programming is a Monday/Wednesday/Friday where I rotate a series of 4 workouts. A) 20 degree incline barbell bench, one arm cable row, incline cable fly, cable curl facing away from stack, overhead cable tricep ext, RDL B) AD press, wide grip pull-down, low bar squat, hammer curls, dumbbell laterals, reverse cable fly C) 20 degree incline dumbbell bench, cable crossover, tricep pushdowns, lat prayers, barbell row, semi-sumo deadlift. D) close grip 2 handle pull-down, OHP, High bar squat, dumbbell upright row, preacher curl, cable one arm y raise I hit calves/abs about every other day but don’t really track I add 5 lbs to every compound each session, 2 sets of 6 plus 1 AMRAP set. Isolations I go for 2 sets of max reps, 15-20 with myo-rep match final sets, and I add 2.5 lbs each session. I feel like this gives me pretty good volume spread out through the week and adequate rest. Got any thoughts? I’m 47, 5’5 250lbs with 19 inch arms. Did Starting Strength til I outgrew the program. Hit 3x5 for 225 OHP, 315 Bench, 405 Squat/1x5 Deadlift before and I’m on my way back up after a long layoff, but my joints didn’t like the weight so I’m slowing my progression down this time and varying my lifts.
Thank you for this video. I can trust your insights and straight forward content. You're consistently honest and speak from personal experience while qualifying statements with facts. Appreciate you. Take care and best of luck in your future endeavors.
This is a really great video! You're great at teaching the basics to someone who may not know them, while at the same time keeping those who have been training for a while engaged, motivating us all at the same time!
Natural hypertrophy has a video with a list called (ultimate hypertrophy programs) that he's created a straight path to go from novice to advanced and I love it so far, I'm 6 months into the bridge program. He says it'll take years but I'm ready for the grind!
Crazy how you are rocking the same look from the OG days but you look and sound like a completely different person, I feel like ive watched a evolution over the years!
Glad to hear I've been doing it right. For me the most difficult is the diet. Started the gym 14 months ago while obese, so I've been lifting in a caloric deficit ever since (went from 115kg at 1m83 to 78kg). Not gonna lie, can't wait to actually start bulking and going even harder in the gym.
@@domepiece11 recomping is only effecting up to a point. And technically I did recomp as I was on a moderate deficit and managed to put on some muscle. However At some point progress slows down considerably, and from what we can see, most natural lifter with great physics will rather do lean bulk and diet cycles compared to recomping
@@user-he4ef9br7zYes. He is natural so it indeed is. Not saying the enhanced athletes didn't work hard but the golden era of enhanced bodybuilding just led to blasting steroids to see how big you can get. This is about fitness, not compromising health.
Someone could walk into a gym for the first time, watch this video and make a lifetime of gains with this as their only source of information. Incredible
You should have another Book with your new experiences and knowledge....your Old book is great but needs a lot of changes/development throughout these years. Have a great day.❤
This was honestly one of the best training videos I’ve ever seen! So much valuable info! Amazing content Alex, and amazing moustacho muchacho, lets go!
The shit said in this video is like 2 years worth of knowledge summed up in 25 min perfectly. WOW! Huge value in this video especially for intermediates.
This is my first time seeing this channel. Just want to say it's refreshing to see this content. I love the behind the neck/back press. Some will lose their mind seeing that. And getting the brachialis and brachioradialis correct was a nice bonus. Very unusual.
of course they will lose their mind becasuse 90% of times it is the worse exercise someone can do. if you are not trully loss on the neck and do real warm up for it, it is easy to hurt it, and just training it whit weight is not a solution.
This video came right on time..I’ve only been lifting for almost 1 year, now close to 40 yrs old, and I’ve steadily progress on my high bar squat to heavier but lower reps squat, up to a point where my quads could still progress, my technique, and bracing stop become a limiting factor, but my joint, core and spine instead be the limiting factor..now I’ll transition to front squat, good morning, and bulgarian split squad for the next macrocycle
Aye great to know that this guy is still making amazing content. Back in the day you used to get clowned pretty bad, but you definitely proved those guys wrong haha! Good stuff man. Keep it up.
On the subject of the genetics excuse; a lot of guys like to complain about small calves. But do they put in the time to fix the deficiency correctly? I started throwing calve raises back in just for rest filler on push or pull days, I only do bodyweight, but do 20 reps for 3 sets. Now lets say you do the aforementioned on Monday, you should be more than well recovered for leg day on Friday, if M-W-F rotation. Then you do another 60 raises as a finisher on leg day, once again well recovered for repeat on Monday, add weight as needed. Guys make it way too complicated to correct minor deficiencies with massive program changes that are just unnecessary. My chest is lagging so I add an extra movement on pull day(Wed) or the day after(since I have a gym in my basement) and that's it, simple as. P.S. Alex, these types of videos as well as the Q&As are good every few months and sometimes a nice brain exercise so you don't get caught up in the silly minutia like many of us tend to do.
Alex what's your opinion on manual labor or this thing called farmer strength. I've been working in a warehouse for the past 6 months and when i did overhead press this week in the gym i got 135lbs for 5 reps without doing overhead pressing for like 3-4 months. Before that i got 120lbs for some reps. I think the hard manual labor has made me a lot stronger.
Thanks for this video. Even for guys that are in this game for a little longer, its a good video to remind us that this is not complicated at all. Hard work on a few key things.
This kind of heavy training focusing on a majority of compunds builds a blocky , powerlift type of physique. You only need one good compound that works for you to build and maintain the basic muscle mass. The rest can be isolation. Creates a more aesthetic , fluent , athletic physique.
isolation excercises are considered better specificity, so why are compound movements still priority with building muscle? not trying to hate are disprove you. You are amongst the most informational "trainers" out there. Keep it up!
Hey Alex I just wanted to say thanks for your video about Skullcrushers, changing my grip has removed any elbow pain I was having before using a narrow grip
To keep my back training as balanced as possible. I have one day where i start with two horizontals pulls then two vertical pulls and the next day i start with two vertical pulls and then two horizontal pulls. I still get the stimulus for both upper back and lats but prioritize one of them of different days.
I liked this video a lot.really sums up how to cover all your bases. I do like to add some extra exercise categories for the muscles you probably said are not maximized. Dorsiflexion (along with calf raises ofc), hip abduction and adduction, grip (pinch and crush grip along with finger extension), neck (flexion, extension and lateral flexion), forearm (pronation, supination and wrists (flexion and extension). Small muscles are worked on these exercises so it won't make a big impact on your physique but feels awesome to do them and gives youbsome resilience in some extra motions if you care about that like I do.
If I heard you correctly, only 2 sets per compound. If so, that's what I've been doing and it's been great. Following you all, including gvs, there's clearly benefit form a bodybuilding perspective (ofc, my opinion/observation), to have more exercises in and possibly less volume per movement. Edit: finished the video. This is an absolute be-all-end-all video. You encapsulated everything anyone needs to know to have a productive muscle building approach. Well done.
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T I M E, stick to the same routine for years without getting injured, making small changes when needed (tendinitis etc) and you will get huge, but nobody plays the long game... maybe you will be someone who does, after a bad injury I've finally got a few months training back under my belt, never going to push my luck again, even if the gains are slow they never stop, in a couple years I'll be soooo much bigger and so will you reading this, just keep at it!
Yess for chalesthenics
Honestly this is the reason I didn’t buy any programs because I’m not looking at how I will look in 12 weeks. I’m making a lifestyle change so just trying to make sure my routine is good and continue building. Stay healthy
@@towithNicPrograms are more of a powerlifting thing. 12 weeks may add 100lbs to your 1rm but for noticeable hypertrophy you need way more time.
@@user-he4ef9br7z yes that’s what I’m saying. I’m planning on building muscle over time. I’m not worried about being completely jacked in 3 months. I don’t care if it takes 3 years. I have made a lifestyle out of it. Also you would be surprised how misleading some programs are. They definitely talk about being jacked in 3 months time. I think many people subscribe to that actually and think about getting the prefect body before summer that type of thing.
"No one plays the long game" and isn't that the truth. All these young lads I know are all wanting to use roids, sarms or some other shit that they think will get them big yesterday when they have been training less than a year. I do my best to steer them off it but they see the likes of this Sam sulek fella and want to do what he does.
Your videos describe literally what everyone needs to know about strength and hypertrophy. So many people put out hours and hours of content but you boil it down to what is essentially everything someone needs to know. At the end of the day, those stuff is not that complicated. 👍
Much love Michael, this fitness journey is way less complicated than many make it out to be!
@@AlexLeonidasthank you for the information.... Can you please let us know where you bought the chest expander from ?
Dude. I wish I had this video 3 years ago. So clear and helpful. Great stuff, thanks for this!
Tried to keep it as basic as possible, thanks man and hope it still helps.
One of the best videos you’ve ever made
Thank you brother, tried to keep it very simple!
Beginners, listen to Alex, he knows what he's talking about.
When I was a beginner, I started doing too many unnecessary exercises (landmine squeeze presses, variations of upright rows, iliac pulldowns, etc..) but the problem was that I never mastered the fundamental lifts. Start doing a Horizontal Push/Pull and Vertical Push/Pull and when you master those and actually lift big numbers, THEN you can to do more accessory lifts to complete your physique
Upright rows are great exercise tho, especially in the long run.
?? are u one of the guys that judges a person by yt subscribers?
a "beginner" would be more like "go for a run and get some dumbbells"..
so dont try to seem more cool by calling people beginners
@@bigdogman1992what the fck are you talking about. Even if you were as as smart as Alex, you are still a beginner. You're a beginner till you learn your body and your exersices.
Template based on the video (remember its only a template, you can add or remove things at will)
Upper:
Horizontal press
Vertical pull
Vertical press
Horizontal pull
Pull/Push of choice (according to your goals/weaknesses)
Bicep isolation
Tricep isolation
(Optional lateral raise)
Lower:
Squat pattern
Hinge pattern
(Optional squat pattern/unilateral work)
Quad isolation
Hamstring isolation
(Optional calves, abs and neck)
Everything 2-4 sets and RPE 7-10
Rep ranges: 4-8, 5-10, 8-12
Split: Upper Lower Rest Upper Lower Rest Rest
I made this for me but feel free to use it if you want!
NOTE: Some good examples of this template can be seen in alex's channel, just look up upper body workout and you'll see lots of them!
dont forget neck
> Optional lateral raise
Awww Hell nah. Lateral raise everyday.
And additional push/pull (horizontal or vertical) addressing goal/weakness@@travishowrish6805
You don’t necessarily need to do hamstring isolation every lower body session if you are someone who experiences notorious hamstring doms (we all experience it but some of us more than others), I would say at least once per week do a leg curl but hinge twice per week… If I do stiff leg deadlifts like they do at Renaissance Periodization followed by even 2 sets of lying leg curls my legs will be sore for 3 days
Also quad isolation could be a walking lunge or split squat, doesn’t have to be a sissy squat or leg extension
I’ve been following you for around 5/6 years now I think, legit my favourite fitness channel, never get tired of the wisdom Alex 💪🏼
Much love OG!!!!! You've seen everything and we have grown together 💯
One of your best videos to date, helped an early intermediate like myself finally make my first full program including dynamic progression
Awesome that your program is all set and clear now!!
Best video you have ever posted hands down. Not a weightlifter, more of a calisthenics athlete, but have watched most of your content. This is the most comprehensive, useful strength/hypertrophy video I’ve watched on TH-cam. Well done, Alex.
Bringing the back in the day vibes with that style !
Back in 2016!
This truly feels like a “mic drop” video intended to piss off 90% of the fitness industry because homie is spittin’ straight facts!
Alex, you changed my life when it comes to fitness and mentality. Thank you man. This video is golden standard for anyone trying to get buff without digging themselves into ground. Superb video.
I'm honored brother, and thank you for the feedback!
as someone who was clinically obese, then dropped all that weight cutting for 2 years, going into my first ever "bulk" for real... I really needed this video. Thanks man!
This is the exact kind of video I'm looking for. As a novice/intermediate level lifter, I needed this comprehensive yet not overly complicated framework of knowledge. Thanks, Alex!
Nice mustache
Movember let's goooooooo
@@AlexLeonidasI'm a firm believer that we joined the wrong side of WWII
Test your heartrate once during video filming 😂 you are always super passionate I bet it gets over 100.
@@AlexLeonidasgrow a nappa moustache! And get a scouter, perfect cosplay right now
@@sebastiansegovia1415 you and me both brotha
I genuinely hope this becomes your most viewed video to date! Awesome awesome info for 95% of your audience. Appreciate the guidance man.
Long live to Alex! Such an amazing source of inspiration for us naturals.
This basic and straight to the point approach is absolute gold. The basics are timeless, thank you for showing!
Solid gold advice! , 99% of guys will never compete, and yet they are trying to do what the 1% recommend.
Bro looks like 20s strongman from circus
So the ones of the present?
I wish I had a video like this when i started lifting 6 years ago. I would've saved so much time and wouldn't be constantly looking for the new "hack" to put on size. You just need the basics.
The simple is going to take you to a good body! I do not care what anyone says! The big 5 is going to do the job. They are not overrated! They are still underrated.
As a trainer, who owns a gym , works out at a few public gyms, I see a lot of people still prioritizing machines and BS new workouts!
Focus on getting great with your technique, focus on getting strong, and you are going to be fine.
Excellent vid man. Covered everything in a very digestible way!
So very true: for strong/big legs, squats and one posterior chain exercise. I do 6X5 high bar ATG pause squats, 3X5 SLDL. Been doing this since I was 13, am 65 now. Am blessed and grateful.
Why 6x5？
@@YamanoRyuu 6X5 cuz squats encompass such a large area of muscle mass. 3X5 would be ok, but it’s not enough work to fully strengthen the legs, back, & total body in general. I do 6X5 @ 75% of my max, but I only do 3X5 or 3X3 if I go 90% of my max, which is rare and only do to set-up my deadlift. Yep, 6X5 is a mother, but it really works.
@@keysersoze5920 6x5 is crazyyy, I'm doing 3x5-8 but with 1 rep in reserve, by the end of 3rd set my legs are done
@@corenko Yep, 6X5 is crazy tough, but it does work. The body does adapt, as I have, but know that you’ve probably drained 50% of you energy on the squats, thus I only do 3X5 each on the rest of my total body workout (pull-ups, dips, shrugs, presses, SLDLs, & crunches). 2X/week, about 3 hours/workout. Ice, rest/sleep, & food will be your best friends.
The section of sets and intensity is pure gold, tons of information on the net and no one explained the balanced relationship that those factors has to establish
24 minute alex leonidas video?! hell yeah! imma go get some popcorn fr!
Yeahhhhhhhhhhhhhh
As a 5'6" short guy myself you motivate me as a natural. You also have good taste in music during training.
5.6 is average not short
It’s kinda short, not terribly so.
To add to Alex's info here, which is already amazing, here's something I designed for beginners. It's a full-body routine. There's no reason to over-complicate things with PPL, periodization, or any other nonsense as a beginner.
Simply alternate A/B/A, B/A/B, etc.
WORKOUT A:
1. Bulgarian Split Squats: 2 sets of 5 - 7 (yes, some people prefer squats - if that's you, go for it)
2. Weighted Pull-Ups: 3 sets of 5 - 7 (or AMRAP sets if you can't do 10 non-weighted yet)
3. Flat Dumbbell Bench Press: 3 sets of 5 - 7
4. Single-Arm Standing Bent-Over (supported) Dumbbell Row: 3 sets of 8 - 10
5. Romanian DL: 2 sets of 5 - 7
6. Dumbbell Curls: 3 sets of 10 - 12
7. Face Pulls: 3 sets of 12 - 15
8. Cable Crunches: 3 sets of 10 - 12 reps
WORKOUT B:
1. Bulgarian Split Squats: 2 sets of 5 - 7 (yes, some people prefer squats - if that's you, go for it)
2. Incline Dumbbell Bench Press: 3 sets of 5 - 7 (or you can hit weighted dips if you like)
3. Single-Arm Standing Bent-Over (supported) Dumbbell Row: 3 sets of 8 - 10
4. Seated Dumbbell Press: 3 sets of 10 - 12
5. Romanian DL: 2 sets of 5 - 7
6. Rope Pushdowns: 3 sets of 10 - 12
7. Lateral Dumbbell or Cable Raises: 3 sets of 12 to 15
8. Calf Raises: 4 sets of 18 - 20
Actually your knowledge is crazy AF. And physique and strenght too. I would love to see another video, like you did in the old days, with your favorite exercise x bodypart now that you introduced new variations + expander
Alex got that circus strongman drip 💀💀🔥
😂😂💯
Man good to know I've been doing it right! Cheers mate 🤙🏼 almost 2 years into lifting now. Got my bench up from 60kgs to 115kgs
Been trying to get my bench to your starting point.
@@narayasuiryoku1397 double progression is the key mate. Be patient with it. Focus on the recovery part as well, you'll get it in no time!
I started at 55kg about 4 months ago and now doing 70kg. Making my way to 100kg slowly. I was doing double progression in the 6-8 rep range adding 2.5kg whenever I got a full 4x8. Atm now I'm just doing sets of 5 and going to try and add 2.5kg per week rather then add reps just to try it out and get my weights higher a bit quicker so when I go back to 6-8 reps I can use more weight. Will trial it out for about 5-6 weeks.and see how much I'm able to bench after that.
@@andrewpayne5093I also started 4 months ago at 62kgs now doing 96kgs. I use traditional 3x10s then add weight progression for all my workouts.
maybe you already got there but my recomendation is:
1: patience ( really), enought sleep and food.
2: grip strongly the bar ( or see how you grip), don"t go too wide on the grip ( abour shoulder or only a bit more is perfect).
3: don"t bench more than 2 to 3 day a week, and try to add some dumbell presses or lighter bench pressing triing to perfect your form.
4: take your rest time seryously, don"t do more exercices exept leg in machines.
5: see how you feel, if you are benching right, add 1 or 1,5 kg plates to the sides and do the same reps you were doing, or add 2,5 plates and lower the reps 20%. give this progresive overload a try, but do lower the weight or reps on days you are too tired.
im a really skiny guy, not too strong, but this is how i got to the 60 in 3 months ( and i did not do the sleep and eating too well...) if you are like mebut do all things right, you will get there maybe in 2 months.
again: patience is key, the rest is just sleeping and eating enought, of course consistency is the key.
@@narayasuiryoku1397
I really miss heavy lifting.
But at 54, my right shoulder, elbows and knees were beginning to bother me, and my cardiologist finally told me to back off.
I can still do moderately heavy lifts but not like I used to. Ive dropped about 20 pounds of thick muscle, but with switching to a more mediterranean way of eating, am way more cut than I've ever been.
I'm still lingering in 235-40 pound range.
Enjoy it while you can.
Been watching for years.... good vid.
My third time watching this. It's the best, and it keeps me grounded when all the fitness world is so loud and crazy.
Those attachments for wide neutral grip pull-ups are so underrated! I bought some a while back and don’t regret it at all! Awesome vid as usual!
Perfect for super wide pullups!
what's the name of the attachments and were i can find it? thank you!
@@p4in890 Kensui swissies. I just bought some and they are great
@@p4in890The ones I have are called swissies by kensui fitness. It took a while for shipping but worth it
Hi Alex,
I've been hooked on your channel, binge-watching all your videos.
What do you think of my pull workout ?
Here it is, 3 sets for each exercise:
1. Pull-ups
2. Wide ring rows (rings)
3. Chin-ups
4. Close grip rows (rings)
5. OH biceps curl
6. Incline biceps curl
7. Rear delt flys
Excited to hear your thoughts !
wait...¿ where are leg exercices?
Can something simple like the below work?
Monday (Push)
-Bench press
-OHP
-Lateral raises
Tuesday (Legs)
-Squats
-Deadlifts
-Shrugs
Wednesday (Pull)
-Lat pulldowns
-Bent over rows
-Bicep curls
Friday (Full)
-Squats
-Incline bench press
-Single arm rows
-Upright rows
More like this, also would love a video about programming smaller muscle groups, abs, forearms, neck shit like that
This video is literally everything I explain to a client, so that they have an outline of everything they need once they decide to go off on their own. Fantastic video Alex
Same here brother, it's simple enough and covers the fundamentals!
Recovering chronic program hopper here. This video is doing a great service and what many need to see/hear! Finally got it together and am following similar principles (aside from adding in Oly lift variants since I just love them and have athletic goals as well), and making the best progress of my life. Thank you for what you do and keep at it!!!
really digging the stash only look, I'm tempted to shave right now. I told myself I wouldn't shave till I hit the 315 bench but damn that's aesthetic lol
For Men's Health Awareness, it's worth it brother. All about making a statement, I didn't want to shave mine either lol
@@AlexLeonidas I wasn't even aware, thanks for bringing that to my attention, I just thought it looked cool
Squat and hinge patterns worked wonders for my quads, hams and adductors. I have really good genetics for legs and I'd say my glutes are normal, but because all the other leg muscles are really big in comparison, they appear to be lacking in size. I've switched to prioritizing lunge movements straight after hinges and doing squats last to get more glute growth and it has worked so far.
I think going by total reps is slightly superior to regular double progression. It allows you to have an approximate rep range without being restricted by it and it ensures that you never sandbag any sets.
Let's say you had a goal of 20 reps across 2 sets, the practical rep range would be something like 6-12 (provided you're going to failure) and reaching 20 could look a few different ways like 12,8 or 11,9. With normal double progression, by the time you reach the highest reps on the second set the first set would've been many reps from failure but with total reps both can be to failure.
Once weight is increased from that 20 rep total the total reps would go down to maybe 13-15 again. To me it just feels more natural to count it this way, what do you think?
I believe this was the video that was lacking on your channel.
For months now I even wanted to send you a mail to tell you that you've have explained countless times your training, lots of advices and overall philosophy but the issue is that it was separated in so MANY videos. You lacked some "resume" video, something digestible and then if people want more details about the whys or hows, they can deep dive into your content. Some may say that it shouldn't be the case because it simplifies too much, and we're around here in this channel because we're not those type of lifters that but I disagree. When you're writing a thesis, you come back to the main line once in a while to not lost the readers.
Hope you read this message Alex, the content you're proposing is top of the line.
Good video man! I feel like we forget the basics, always to extreme to either direction of extremes, whatever
It is.. stimulus to fatigue, compounds vs Isolations, muscle bias, this vs that.
Balance!
Absolute gold. This one def goes in the library.
this is one of the best beginner videos I have seen. I wish i had this in 2017
Everytime I feel demotivated and it gets harder to get myself into that gahdamn gym you upload gems like this!!!
So I noticed your fabulous moustache is on the same slope as your traps. This is peak aesthetics, absolute symmetry.
The new AL look is the ultimate pinnacle appearance.
My current programming is a Monday/Wednesday/Friday where I rotate a series of 4 workouts.
A) 20 degree incline barbell bench, one arm cable row, incline cable fly, cable curl facing away from stack, overhead cable tricep ext, RDL
B) AD press, wide grip pull-down, low bar squat, hammer curls, dumbbell laterals, reverse cable fly
C) 20 degree incline dumbbell bench, cable crossover, tricep pushdowns, lat prayers, barbell row, semi-sumo deadlift.
D) close grip 2 handle pull-down, OHP, High bar squat, dumbbell upright row, preacher curl, cable one arm y raise
I hit calves/abs about every other day but don’t really track
I add 5 lbs to every compound each session, 2 sets of 6 plus 1 AMRAP set. Isolations I go for 2 sets of max reps, 15-20 with myo-rep match final sets, and I add 2.5 lbs each session.
I feel like this gives me pretty good volume spread out through the week and adequate rest. Got any thoughts?
I’m 47, 5’5 250lbs with 19 inch arms. Did Starting Strength til I outgrew the program. Hit 3x5 for 225 OHP, 315 Bench, 405 Squat/1x5 Deadlift before and I’m on my way back up after a long layoff, but my joints didn’t like the weight so I’m slowing my progression down this time and varying my lifts.
Bro's an irl Hobbit
Alex preparing for his role as Bronson...
16:44 personal prefference. Behind the back shoulder presses
Thank you for this video. I can trust your insights and straight forward content. You're consistently honest and speak from personal experience while qualifying statements with facts. Appreciate you. Take care and best of luck in your future endeavors.
This is a really great video! You're great at teaching the basics to someone who may not know them, while at the same time keeping those who have been training for a while engaged, motivating us all at the same time!
You are really helping the fitness community to elevate themself to the next level. Great video ! 💪
Natural hypertrophy has a video with a list called (ultimate hypertrophy programs) that he's created a straight path to go from novice to advanced and I love it so far, I'm 6 months into the bridge program. He says it'll take years but I'm ready for the grind!
Crazy how you are rocking the same look from the OG days but you look and sound like a completely different person, I feel like ive watched a evolution over the years!
Glad to hear I've been doing it right. For me the most difficult is the diet. Started the gym 14 months ago while obese, so I've been lifting in a caloric deficit ever since (went from 115kg at 1m83 to 78kg). Not gonna lie, can't wait to actually start bulking and going even harder in the gym.
Why diet then bulk? You can recomp once you hit a certain weight.
@@domepiece11 recomping is only effecting up to a point. And technically I did recomp as I was on a moderate deficit and managed to put on some muscle. However At some point progress slows down considerably, and from what we can see, most natural lifter with great physics will rather do lean bulk and diet cycles compared to recomping
@@MotonoreDofus imo try to go up to 90kg across two and a half years
More stuff like this, Alex. Thanks!
DO A VIDEO, HOW TO SETUP A HOME GYM, BUDGET ORIENTED AND WHAT ALL UR FUTURE PLANS.
STEVE REEVES, has the GREATEST PHYSIQUE of ALL TIME! Even BEYOND Arnold Swartzeneger, Bob Paris, Frank Zane!!! PERIOD!
No.
@@user-he4ef9br7zYes. He is natural so it indeed is. Not saying the enhanced athletes didn't work hard but the golden era of enhanced bodybuilding just led to blasting steroids to see how big you can get. This is about fitness, not compromising health.
Someone could walk into a gym for the first time, watch this video and make a lifetime of gains with this as their only source of information. Incredible
21:25 video from Alex always provide tonnes of value. You can listen 5 times and still gets new insights.
You should have another Book with your new experiences and knowledge....your Old book is great but needs a lot of changes/development throughout these years. Have a great day.❤
This was honestly one of the best training videos I’ve ever seen! So much valuable info!
Amazing content Alex, and amazing moustacho muchacho, lets go!
The shit said in this video is like 2 years worth of knowledge summed up in 25 min perfectly. WOW! Huge value in this video especially for intermediates.
A great video to present to that friend who wanna start working out.
Alex with the Spider Man rows, great video as usual!
fantastic video, thank you so much!
This is my first time seeing this channel. Just want to say it's refreshing to see this content. I love the behind the neck/back press. Some will lose their mind seeing that. And getting the brachialis and brachioradialis correct was a nice bonus. Very unusual.
of course they will lose their mind becasuse 90% of times it is the worse exercise someone can do.
if you are not trully loss on the neck and do real warm up for it, it is easy to hurt it, and just training it whit weight is not a solution.
This is such a valuable video. I love the core message. I think this is the kind of video that every beginner or even intermediate should watch.
This video was PERFECT alex! Please more! Could you do a video delving into the nitty gritties of VOLUME?
I'm sooooo glad I found this. This vid is golden, it is a basic course! thank you so much!
Looking huge bro. Can you make more videos on prisoner workouts for gaining mass and strength? Would love to see those big bro
Great moustache bro! Movember continues!
Would love to have this another noble natty collab! Probably a lot of overlap but might be interesting to hear some differences in opinion or nuance
Loved this video wish I had watched something like this when starting out. Thanks for all your help👍
This video came right on time..I’ve only been lifting for almost 1 year, now close to 40 yrs old, and I’ve steadily progress on my high bar squat to heavier but lower reps squat, up to a point where my quads could still progress, my technique, and bracing stop become a limiting factor, but my joint, core and spine instead be the limiting factor..now I’ll transition to front squat, good morning, and bulgarian split squad for the next macrocycle
carefull there whit good mornings, they are not too good on the back and are a bit dangeous if you are tired or stiff.
the point about RPE using 3-5 sets was an eye opener thank you alex you're a great inspiration for me
Haven't been this early in a while, hello Alex, thanks for the best content and hope everything is all good brother
how would you recommend splitting the volume for a 3 day full body?
wow! one of your best vids if not the best vid you've posted! Thanks a lot for tis very valuable information, Very well explained.
what an amazing clear and concise video. thank you so much for this 👑👑
Aye great to know that this guy is still making amazing content. Back in the day you used to get clowned pretty bad, but you definitely proved those guys wrong haha!
Good stuff man. Keep it up.
Great video man such simple but effective advice I absolutely love your channel
Love seeing the bigger springs on the chest expander! 🦾
On the subject of the genetics excuse; a lot of guys like to complain about small calves. But do they put in the time to fix the deficiency correctly? I started throwing calve raises back in just for rest filler on push or pull days, I only do bodyweight, but do 20 reps for 3 sets. Now lets say you do the aforementioned on Monday, you should be more than well recovered for leg day on Friday, if M-W-F rotation. Then you do another 60 raises as a finisher on leg day, once again well recovered for repeat on Monday, add weight as needed.
Guys make it way too complicated to correct minor deficiencies with massive program changes that are just unnecessary. My chest is lagging so I add an extra movement on pull day(Wed) or the day after(since I have a gym in my basement) and that's it, simple as.
P.S. Alex, these types of videos as well as the Q&As are good every few months and sometimes a nice brain exercise so you don't get caught up in the silly minutia like many of us tend to do.
This is your best video bro I’ve been following since like 2015
Alex what's your opinion on manual labor or this thing called farmer strength. I've been working in a warehouse for the past 6 months and when i did overhead press this week in the gym i got 135lbs for 5 reps without doing overhead pressing for like 3-4 months. Before that i got 120lbs for some reps. I think the hard manual labor has made me a lot stronger.
Try unloading Drywall and plywood
@@spinge8026 sounds gay
Outstanding video, straight to the point, it will certainly benefit a massive amount of people, thank you for that 💎
Thanks for this video. Even for guys that are in this game for a little longer, its a good video to remind us that this is not complicated at all. Hard work on a few key things.
This kind of heavy training focusing on a majority of compunds builds a blocky , powerlift type of physique. You only need one good compound that works for you to build and maintain the basic muscle mass. The rest can be isolation. Creates a more aesthetic , fluent , athletic physique.
This was such a clear and concise video 👍 emphasis on consistency for newbies
for anyone
isolation excercises are considered better specificity, so why are compound movements still priority with building muscle? not trying to hate are disprove you. You are amongst the most informational "trainers" out there. Keep it up!
Hey Alex I just wanted to say thanks for your video about Skullcrushers, changing my grip has removed any elbow pain I was having before using a narrow grip
To keep my back training as balanced as possible. I have one day where i start with two horizontals pulls then two vertical pulls and the next day i start with two vertical pulls and then two horizontal pulls. I still get the stimulus for both upper back and lats but prioritize one of them of different days.
I liked this video a lot.really sums up how to cover all your bases. I do like to add some extra exercise categories for the muscles you probably said are not maximized. Dorsiflexion (along with calf raises ofc), hip abduction and adduction, grip (pinch and crush grip along with finger extension), neck (flexion, extension and lateral flexion), forearm (pronation, supination and wrists (flexion and extension). Small muscles are worked on these exercises so it won't make a big impact on your physique but feels awesome to do them and gives youbsome resilience in some extra motions if you care about that like I do.
If I heard you correctly, only 2 sets per compound. If so, that's what I've been doing and it's been great. Following you all, including gvs, there's clearly benefit form a bodybuilding perspective (ofc, my opinion/observation), to have more exercises in and possibly less volume per movement.
Edit: finished the video. This is an absolute be-all-end-all video. You encapsulated everything anyone needs to know to have a productive muscle building approach. Well done.
Hey Alex, can you do like a 'how to get a big bench' video? Bascially how you would go about maximising bench strength potential
Beautiful video with great info. Thanks Alex 💪