Cut The Crap Lat Exercises! Effective Huge Back Workout w Alex Leonidas
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- เผยแพร่เมื่อ 17 มิ.ย. 2024
- @AlexLeonidas shows us that the hardcore basic back exercises work best for building a huge back!
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0:00 Intro
1:41 Weighted Pullup
6:03 BW Pullups
5:54 Pulldown (narrow grip)
9:18 Barbell Rows To Chest
12:00 Rows To Tummy
14:15 Alex's Takeaways - กีฬา
little dissapointed he is using wrist straps on what i presume is 60. in 30 yrs i have never used them, or felt the need to
🤣🤣🤣
you have been given the pin of shame :^)
@@chickenbug1199 mate I’m 49 yrs of age. I deadlift like 250 and row 120. I don’t use wrist straps. You have the pin of small forarms
@@daketh4572you are so cool
I deadlift over 700 and can row over 400, when I want to isolate my back I will use straps to help engage lats. Stop acting like what you do is impressive.
Training with Renaissance Periodization is always the real deal. Thanks again for training me and showing what the basics done right can do. I genuinely learned a lot and now pay even further attention to strict technique. Let the more out of less weight gains continue!
Good shit
I still have the page open, for the article that you did for outalpha (several years ago). Coming from someone who has lower back issues. The information has helped me to some degree. Nevertheless it's a good eye opener.
Thank you 😊😊😊
Fuk yeah bro!
so happy to see you on renaissance periodization!!! you deserve it 💪❤️
Inspiration for what is achievable with good training and decent genetics as a natural! Thank you man! Love this colab
Alex is a real role model for us naturals.
Hope he doesn’t turn to the dark side
if you're a natty midget yes
@@BlumChoi “dark side” or not there really isn’t a difference in training principles. Recognize what your own goals and what you want out of lifting and do your own thing. If competing in the IFBB is what you want and you have the genetics for it, power to you to pursue that. If you just want to improve your physique and look better naked go ahead and pursue that. Dark side or not it’s an individual choice with different consequences and considerations.
@@Chabby888 This is super true but at our core we still have that little bit of japanese high school girl. If we see more people normalising steroids we are going to be more inclined to do so as well.
@@Chabby888yes there is. Your muscle grows at a faster pace when you’re on gear.
A lot of gear users train in a specific way as to not injure themselves (their joints). AAS don’t heal tendons the way they do muscles. This is why you see them warm up so much and use pre exhaustion (especially with leg workouts) so they can limit how much load they need for a good stimulus. It’s also why many of them use higher reps and shorter rest periods (but more sets). All to limit load.
This is not something a natural needs to worry about, their muscles don’t rapidly grow beyond their joints recovery capacity the same way.
They are 2 completely different training requirements.
Loving that Alex is finally making it into the major fitness scene. He was always a natty icon, but seeing him on bigger channels as a respected figure brings me unfathomable joy.
Indeed
Looks like the modafinil finally worked for him
I liked Alex' content better before. I don't watch him anymore since his success got him. I miss Alpha Destiny.
@@shawnchristopherwhite3271 and how exactly did his success get to him?
@@shawnchristopherwhite3271the fuck? he grew a shit ton both in character and physique, he even goes against his claims when he was 'alpha destiny'
The amount of energy Alex has in this video compared to when he was in the video during prep is crazy. Bro went from straight zombie to spartan.
Bro traded bear mode for wendigo mode. Deathface is real.
But really Alex did an amazing job and earned a medal. I love seeing him back to gaining muscle. Happier.
FR
Yeah, i noticed that straight from the start, he has a friendly smile on, in the other one he looked like he was ready to snap at any second lmao.
He was on the tail end of a massive cut in his last appearance on RP. He even explains why on a separate video. Doing a true cut like that is no joke, it takes a lot out of ya. No energy, day in day out.
@@jaysson1151yeah totally that’s why I said he was on prep
Jared's face as Dr Mike launches into one of his trademark nonsense introductions...priceless.
😂
Yup, and all the fans smiling in anticipation with what verbal diarrhoea is about to be presented. 😂😂
I have never noticed his face during these and I had been missing out a lot :D
@@Dougie.A.Mverbal diarrhea 😂😂😂😂
I'm here just to see jared's face
nice seeing Alex back on the channel with some energy. Last time he was dying because of the cut
The difference in energy from Alex’s last appearance now he’s not deep into the cut😂😂
Yeah, it's freakin night and day man haha
We have to thank Alex for breaking through the fitness dogma of "striking distance from stage ready" and making people understand that is really only viable for enhanced individuals who don't need glycogen stores or natural individuals who are doing multiple shows in a row but plan to go back on a bulk
I’m glad he got to do another workout when he’s bulking and able to enjoy training a bit more. Poor dude was so drained during his prep
+upped the Adderall like bloho said
Alex is raw. Bro lifts heavy, not afraid to bulk and cut, gained a lot of muscle. And he's still natty.
sure
@@LarsRyeJeppesen"sure" what?
6:03 Obviously not as lean (but also much paler too tbf) but damn... the amount of size Alex has when standing next to an advanced enhanced lifter like Dr Mike is so impressive. Alex is such an inspirational natty. Absolutely smashing preconceptions about "limits" that so many people impose on themselves and either give up or jump on the gear. Everyone can stay natty! Alex isn't special, he's just worked his a** off
People blame it all on the gear because they are too lazy to put in the work themselves.
"But bodybuilders were always small before drugs"
Yeah they also had zero access to information about health and exercise. NONE OF THEM KNEW ANYTHING ABOUT BODYBUILDING SCIENCE. They were out here doing the most ineffective workouts you could imagine. THAT is why they were small
Similar size; however, Mike is a lot leaner
"The secret is rack pulls above the knee with 1,000 lbs" jk jk
It's not really impressive considering how short he is.
GCN 🚲 has some vids about the track sprinters n their impressive quads. The bicycle crowd consisting in no small part of stick figures that reject muscle mass cause it ain't aero and weighs something was quick to blame that on roids too. When I honestly think 🤔 I got that size of legs almost. Not sure. Too fat. Still. Totally doable. That's not saying cyclists ain't doped and it might be very tough with cycling training on top but perfectly achievable pretty big legs. .... everything I don't have and want is roids. It's odd though. First time I saw someone legpress 310 kg with good form I thought aha it's doable. First time I saw some guys bench 200+ kg my mind immediately jumped to roids before I took a closer look and. Still thought so.
The video that everyone NEEDED 💪🏻
you need to be next!
Absolutely fantastic to see Alex back on here but NOW we need to get GVS!!!! Who's with me???
If Mike calls Alex an ox, I wonder what he'd call GVS.
GVS is in china 💀
That would be amazing, if unlikely.
We need to pressure Dr. Mike to travel to China to put GVS through an RP leg workout instead of spending his millions of dollars on lambos, cocaine, ferraris, and hookers
It’d be fun, I don’t know if GVS would agree to using such strict form though ahaha
Literally my favourite set of lads to be entertained by. When it comes to all things gains. Dr Mike's knowledge and humour and Alex's chill but serious nature when it comes to training.
I really like seeing the RP Hypertrophy app input when the exercises start, that's actually a really nice touch
Happy to see Alex on here!! Have watched this man grind for YEARS and evolve, glad to see the fitness community giving him the recognition he derserves!
I fucking love you stay true to yourself. You talk like your talking to your buddies and it makes your videos so enjoyable. It’s like one of my homies having a you tube channel
Phenomenal video and awesome vibes! It’s really great to see Alex back on the channel again with full energy. 💪
Watching the videos on this channel has given me so much great workout information. It's really obvious to me now that I've only ever been moving weight around instead of getting the maximum amount of stimulus. keep up the awesome work!
I've watched Alex for a long time, he is a fantastic guy. Great channel and was instrumental in getting me off the couch and into the gym!
same he got me to start working out and also to stop stupid specialization exercises from YT when i just need the basics
What a fantastic video. There are so many essential things that you don't read in the magazines, plus the challenge that you have to go down with the weight so much when you do these exercises really well. Thanks a lot guys!
Props to alex for not being afraid of the bulk 💪🏼
Timeless high SFR/RSM exercises executed intentionally with excellent ROM and eccentric control. Love it
Alex is the man!
One of the more enjoyable collaborations I have watched in a long time. Thank you.
it's great that alex is being hosted in this channel.
Some of his videos make the most sense i've seen in a while.
huge fan of both, awesome video as always. the rp team been killing it lately
You can tell Alex has so much to say on this topic, which you would know if you’re a watcher of his channel. It’s also fun to see him get competitive, he’s very Canadian about it but he definitely loves to raise to a challenge. RP training is known for being strict, rigorous and brutal so it’s great to see how someone like him takes it on considering he’s one of the strongest natural lifters on the platform.
Great video. Huge fan of Alex. Not to say I learned anything new since I've been a long time follower of both channels, but this video condensed and reaffirmed a lot of the info I've come across
Alpha Destiny! Huge throwback, glad to see you're still killing it brother.
First time I saw you guys ... very inspiring stuff. I"m older so I'm not going to get to a young man's level, but this inspires me to push myself to my best with that perfect form you demonstrated. Great instructional video guys, thanks.
lets go
You're definitely in the right place. Mike is the best in the biz!
Good luck Dave, go get 'em!
Love both channels, ready to see opinions on each exercise and how I can apply it to my own training.
I'm excited to try both the bent over row variations. Nice video as always.
Yeah, I love these phenomenal collaborations. So good to see great minds smile together. Excellent.
Another great video Mike! Please more with Alex! Would love to eventually see all the natty greats on here
Hello dr mike big fan of you and alex too.Have learned a lot watching your videos.
Great and honest content from literary doctors in the field. So informative and no confusion whatsoever!
Awesome to see Alex, Mike and Jared laying down fundamentals! Titans.
This was the video I needed today.
Loving this colab. Alex seems a lot more energetic this time round now he isn't deep in comp prep
14:30 The eye contact was awesome!!!! I will be using that line at some point this week..
lmaoo
Alex just nodding😂
Incredible
Always did horizontal pulling first but doing vertical first to prevent lower back fatigue is really smart. Think I might start doing that
The best video ever. Pure gold. Truth about pull ups. I love it. All these guys that crNK out high pull up numbers with shitty form have really no clue. Happy Dr. Mike was honest no direct as always
Perfect timing. I'm eating my post-workout meal, looking for some back videos
Didn't expect that collab, would love to see more!
They did another one with Alex and Jonni Shreve 3 months ago
@@Wetterwet was not aware, ill check it out, thanks!
@@user-iw4wq3yv8kif you search renaissance periodization Alex Leonidas, it should pop up
The fact Alex isn't in pain like most of the bodybuilders who come to workout with Dr. Mike and Jared
I think a lot of those enhanced guys get bad lower back pumps from doing compound movements like this.
@@DCJayhawk57i get annoying lower back pumps after 3 sets of deads. I’ve minimized it on squats by enhancing ankle mobility and using heels with ATG rom.
I heard about some sauce gives crazy back pumps, guess I can never take them.
@@DCJayhawk57 also they got shit endurance Alex's stamina is next level
@@hunzaeboyy04hes got good conditoning for sure
The real pain was that intro. Feels good to see that even someone like doctor Mike can sometimes be cringe.
ive looked through so many vids on this channel, and this is the first time i see or hear a reference to Kai, made me happy :)
The collab we've been waiting for!!!
When I saw on IG that Mike and Jared were in Montreal and went to the Atlantis Gym, I should've known that collab was cooking! Great work, guys!
Form on the barbell rows is absolutely immaculate
Insane Back workout 💪🏽love it!notes taken!
Beautiful, definitely my next back session 💎
Just did this workout and let me say my lats r on fire. I usually go heavier and feel a good heavy weight pump but I’m literally drenched with this and it’s been 35 minutes.
I wanna do this but can’t do pull ups, should I do 6 sets of lat pull-down??
use machine assisted pull ups and increase the weight after 3 top sets@@psyche1182
@@psyche1182 I would say use the assisted pull up machine. If you don't have access to it, I legit used bands on the pullup/dip bar setup and wrapped them around the dip bars to put my feet on them so it can assist me upwards. If you don't have that, but have a squat rack, you can do the same thing. Putting the bands around the safety bars around knee height.
Love me some weighted pullups. I usually don't warm up with pulldowns (the station is usually busy), but I'll do some hammer curls and sometimes cable pullovers before hopping into body weight. Just enough to see how things are feeling and then start adding some plates. I could definitely improve my technique with a better pause at the bottom. 💪
It took me having a good mirror in a hotel to realize how damn well these weighted pullups are working. Normally it's hard for me to see my width 😅
Good collab. Alex has a big back and he still got pushed to his limit. Stick to the basics because they work. Thanks!
Thanks for teaching this old dog new nuance. I've been warming up my pull-ups with assistance bands on my heavy days and doing pull-downs on light days. I'll try warming up with lat pull-downs, then using them again for down sets. Also, that technique of adjusting mid-rep to a position less taxing on the low back as a means of going further into barbell rows also makes a lot of sense.
YES need more videos with Alex!
When he did the rows you could really see how hyper-extended his elbows are! I was wondering how he managed to make that stretch at the bottom of the weighed pull-up look so graceful. Does that hyper-extension require any different focus of muscle activation or additional cues to stabilize the joint during these exercises, especially since the tough eccentric portion of the movement moves him into hyper-extension? Or all’s well so long as he doesn’t feel undue joint pain? Love your videos thank you for the great information!
Excellent form by Alex. Great to see it
Thank You 🙏🏻🙏🏻 this video came on right on time because I've been wanting to work out my latissimus I don't have access to June equipment but I have a barbell I'm excited now that I know I can work my lats with my barbell Awesome!
Alex has matured a lot.
my two favorite channels together. Alex for natural advice, Dr Mike for the science. Love it.
Great collab, great info. Congrats.
Great to see Alex 💪
first time we get to see Alex's full body profile, damn the man is caked up
gorilla glutes
that’s from doing 1,000 lb rack pulls above the knee in 2016
alex leonidas is an elite natty and one of the best backs on this platform, cant wait for the vid!!
Love this! When are you putting Alex through a leg day?!?!?!?!?!?
Thanks Alex for posing the question about the top position of bent rows
Good to see Alex talking on this one, he was full zombie mode last time
Mike, your my back day
Seriously love RP and Alex Leonidas collabs.
definitely the best exercise of all time. And injury preventative as well compared to other back exercises.
this was very cool. love alex, he is such a genuine guy that keeps evolving as he learns more about working out!
14:25 lol never change
"good to know" lmao
I know it's not sustainable, but Alex looked mythical last cut.
Love seeing Alex on the channel!
I needed this! thank you!
I don't think I'll ever be more hyped for a video. Alex Leonidas deserves more recognition imo, been watching him since 2018 and the quality of his content is insane. Renaissance Periodization and Alex are the 2 channels I recommend to anyone who is interested in lifting.
You should also add Geoffrey Verity Schofield
@@iangraham-white5717 Too influencer like for my taste, in addition, Geoffrey has insane genetics which the vast majority of people aren't gonna be blessed with whereas Alex is a 5'5 dude with average genetics. Not only do I prefer his approach in his content, but his average genetics makes his content more appealing, especially for beginners and novices.
@@mcshartypants Geoffrey doesn’t have insane genetics… His max bench press is 260 lbs after 8+ years of lifting and he was a really skinny runner before he started lifting
@@mcshartypants What makes you say GVS has insane genetics vs Alex?
@@Elijah._.7 Are you taking the piss?
Mike Palestine is absolutely smashing it with these vidz, keep it up Habibi!
Holy crap. Finally someone shorter than Alex.
That was awesome! Thanks guys.
Dude your content is changing my life.
Glad to see Alex isn't on such a deep cut that he speaks this time
I will never not find Dr. Mike saying "tummy" weird. Trying to explain why always feels stupid.
Powerful link up! 💪
what an epic colab my favourite in rp history
14:29 had me in tears! 😂 the fact nobody even smiled
Was not familiar with Alex but I’m impressed. Natty and trains with textbook form.
He is the best
2 of the 3 of my favorite bald people. Third one is Johnny Sins
Keep going Alex, Skys the limit
Here’s my back/shoulders workout I do 1X/WK (also hit back and shoulders in full body and upper body workouts)
Warmup: YTAs
1. Superset: close grip pullups/pulldowns, front raise X4
2. Superset: wide grip pull-ups (or unilateral cable pull-ins), lateral raise
3. Superset: wide grip row (or facepulls), incline fly
4. Circuit: pullovers, reverse flys, cable adduction (iron cross)
people always give me dumb comments when im barbell rowing 95lbs super strict form like this and slight pause at the bottom stretching out my back and then contract for sets/reps. YET these same people are the people who ask me how i got such meaty thick back lol.
This is ok, advice, but if you want a true Hunchback of Notre Dame back you need to follow Jason Blaha's advice. Sure this will give you a thick and wide back, but what about that intimidating hunch? What about that neck growing out the front of your chest look? Why would you want your neck to not come out of your body at a 90 degree angle? That's what I want. I want to scare women and children and look like I should be locked in a bell tower. That medieval look. #teamblaha
Much appreciated collab...!
I love this channel you explain evrtything very well
2:38 what does he mean cas shit?
short for calisthenics? im not sure
Kassem Hanson of N1 Training/Education which is largely biomechanics focused, doing stuff like single arm cable pulldowns to bias certain divisions of the lats (specifically what Mike is referring to). If you look him up you'll probably see what he means
@@yus3864no
I learnt a lot from this video. Thanks.
Let’s fucking goooo. My two favorite content creators in the fitness community
Oh hell yeah the collab I been dreaming about 🙌
This is great content 💪🏼
Thank you. Great content
This is great. Just honest, hard working lifters telling you what you need to know for success 🙌