"Injury prevention over gains" this message should be common in the fitness industry, yet most of the fitness industry treats bodybuilding as a sprint when in reality it's more of a marathon. Especially for naturals.
Absolutely. Those who can stay injury free get to train the most consistently for a longer period of time, and ultimately end up with a higher ceiling in the end. A lot of us learn this the hard way and it hinders us long term. Hope this message is heeded by the younger crowd watching.
And also to anyone younger watching this : You never think that you'll get injured, until you do. Most of us who have had injuries of any kind, never thought we would. Once we get injured a bunch of times and lose out on gains for months and months, we THEN truly realize why people keep talking about injury prevention.
If the younger lifters can get this early on, the standards are just going to keep getting crazier!! Long term is always where it's at and there's no reason to learn the hard way anymore, as the OGs have paved the road.
This reminded me of Matt Vena’s 8 sets of doubles. I think it added 100lbs on his squat and deadlifts in 3 months or something like that. But it gave him such bad knee tendinopathy, that he couldn’t really push himself in the gym for like 2 years. Quick gains like that always seem to have risks, better to take things slow, you’ll get even stronger in the long term
@@AlexLeonidas I'd say there's a time and a place for it. Though not 8 sets. Maybe 3-4x3-6 at RPE 8. Once you've made a lot of hypertrophy gains since you last peaked, you can peak again, then do a cut (maybe after a few weeks of lower-intensity training to ensure your CNS isn't banged up during a time it can't recover as well), raising your baseline and getting more out of your muscles. Does this make sense to you?
@@AlexLeonidas yea i second the main comment. bro i usually feel like i know so much about fitness (thanks to you, bald omniman, geoffrey, and NH's videos), and then you come out and release a new video which just teaches me so much. this video in particular bro was a WEALTH of information. and dont even get me started on when u make videos about exercises bro 😂😂 ur like a car salesman when it comes to convincing ppl about smth. keep doing what ur doing man
Hi Alex, would love to see a video of you returning to all of your old philosophies/practices to see if you have an updated approach on them. Things like cheat reps, rack pull above the knee, max effort, overloading exercises like slingshot bench, etc. Loving the content lately brotha!
This might be the most important video you put out all year, the compounding effect of a single injury on so many lifts and general health frequently leaves people worse off than when they started working out
Can confirm. Worked up to a 415lb bench and 605 squat in preparation for my first powerlifting meet. Messed up my low back in training leading up to the meet and have been out almost 2 years. Super slow recovery but I’m on finally on the last leg of getting back ti normal and am slowly getting back in the gym. Will be skipping most of the powerlifting shit and going strictly for hypertrophy from now on 👍
@jmzan I should've never squatted heavily three times a week, that's what destroyed my knees, and it costed me a lot... Yeah, slow and steady is always best. Yes, recovery matters as we get older as well.
Funny you upload this today. Im 39, 330lbs, and decided its time to get back in shape. Changed my diet, and started cardio and lifting again. BUT, I keep throwing out my back. Last night it happened while squatting. I felt a twinge and thought "i should stop". Even though im super eager to keep going cause im seeing results in weight loss, I stopped. This morning, i had to use a cane to get around the house because my back is so hurt. And here you are, uploading this video. Incredible. I think Ill deload like I shouldve, instead of getting killed by the bar. Thx for this.
I'm sure Alex will respond, but yeah you gotta cut back for now. Barbell squats are a hard thing to throw at your body if you've been out of the gym for a long time. Once you're able, I'd say go right back to basics. Lift lighter weight with proper form for a few months to refortify your body. Combine that with an honest assessment of your posture, and some simple mobility work, and you should gradually be able to get back to barbell squatting.
@@WickedRibbongreat advice! 6 years i was in the same position. I was 310. I squatted but partials and never heavy. 2 years after the first cut i was down to 178 lbs! But i couldn’t full get squatting with good form until legitimately this year. I practiced it yes but i had to be patient. Now i can do 385 for a kinda low bar single paused! I’m also not 178 anymore I’m 240 lol but still. I can squat freely now without the bar on my back and i have never been able to do that in my life. It the OP reads this please take your time. It will be worth it in the end!
Listen to your elders! That old jacked dude in the gym probably has a bunch of wisdom to share, not just about getting jacked, but dealing with the accompanying issues that usually follow along.
I liked how you spoke about Self trust and respecting your body is key. I am starting to think that is one of the major items that separates advanced, intermediate and novice phases. Being able to read and trust when your body is telling you it’s growing or when you are headed down the wrong path.
Lower Frequency has done so much for my long term progress and staying injury free. I'm having at least 72h, sometimes 96h between working the same muscles, especially because I use lots of lower rep ranges.
@patrickjulius7352 I am planning on competing in Weighted Calisthenics as soon as I get a chance, so right now, I have 4 competition movements, which I periodize with Ascensing RPE, and then working on weak points in Hypertrophy Rep Ranges.
@useyourbrain6937 Yeah same here, I don't have a fixed structure like "Monday and Thursday upper." Also sometimes life just happens, so I can't even really consistently have a fixed plan.
@@farkaselliott0161 yeah I used to do the same muscle 3 times a week, and that didn't really seem to yield many results, but then again, i wasn't as focused as getting enough protein to build muscle as I am now
@@productofmymind4860 I don't count reps and I vary depending on the band available so I do everything between 1 and 20more often 5-15 and since I enjoy the exercise I try to keep the band lighter and reps higher really contracting every muscle possible on the end range on the earliest reps
@@LegsON main target is tricep and little bit bicep but less chest. i think its worth it if you practicing planche or if you only can workout with body weight.
If you ever spend any time unable to train, you'll know that even being on a long-time plateau and lifting the same weights over and over again is better than not being able to train. Alan Thrall had a video years ago, asking people whether they'd continue lifting if they knew they would never get a PR again. I'll say yes to that question, and prioritize not getting injured over getting quick PRs.
Risk/Reward is always a factor regardless of age. I'm still in the game at age 71 because I rarely ego lifted, (nobody's perfect) and form was always a priority. That said, I don't think anyone goes uninjured as time goes on. I tweaked my lower back years ago and it still is a weak spot to this day. Alex is wise beyond his years and should be your go to YT coach if you're really wanting to learn the best practices.
I actually love this advice, I’m not even that strong and I’ve already gotten injured three times and I’ve made plenty of mistakes. I remember talking to my gym’s trainer (not MY trainer, I was just talking) and he said that those pains I had or that overtraining were purely mental stuff. I just feel bad for whoever follows his advice, he just has an immature way to see pain for a trainer
What you said about the dangers of being immobile being greater than the ones brought by exercising is 100% true. I have disc issues in the lumbar area and they almost never bother me during or after training, whereas last week I was on vacation and one day my back started randomly hurting like hell. Started training again this week and the pain is going away.
@@useyourbrain6937 of course I've tried it in the past , weirdly enough it aggravates the issue. The reverse hyper seems to help but I'm no longer in a gym that has one unfortunately.
You can stay injury free during training but outside factors can test your strength . I used a lifting belt that was way too small , got herniated . Switched to front squats and it healed. Year later hit by a car on my bike lol . Herniation is back . So now I do a ton of glute hamstring work and rarely feel it. Back squats trigger it but can go heavy on lunges
Alex, I'm here to say thank you. I'm just another viewer, but then again I'm not just another viewer. I'm someone you're inspiring and transmitting knowledge right in this moment, and I must say that one who really knows how to listen can learn a lot from others experiences and mistakes. I really appreciate your passion and transparency. Wish you the best, and also some good old struggles, 'cause that's the real source of our growth 😉
Perfect timing with this video, this message hit home for me. I changed my upper body day recently and switched the exercise selection- normally did dips at the beginning but now its the third exercise. Had to let go of my ego today and drop down tona weight I was easily able to rep out a few months ago but which is now challenging. Its good to get these habits in early where you adjust and dont push weights when it wont happen. Take a few steps back in order to leap forward. This game is a maraton not a sprint!
i got a chronic (but minor) pec strain that's been there for months because i did nothing but wide grip bench i have never screwed up my programming since then, and im actually grateful that it didn't take something bigger than that to forever change my programming
Yup, I’m 18 and I got cardiac arrest after I was told not to lift in an exhausting way because I was going through blood pressure problems. My ego did not let me do that and I went to hit some PRs, got cardiac arrest due to extremely high systolic blood pressure (180/76). Now I need to be more then a month without even touching a weight. If I were to have simply taken things slower I would still be lifting right now.
Great vid dude. Much needed to counter the anti fragile bros who say their message with 0 context. Its like the bell swung to one side too hard with people like athlean x fearmongering and then to the other side with the anti fragile "no exercise is inherently dangerous" people.
This really gets into smart movement optimism vs dumb movement optimism. The "its just a myth that x is dangerous, your body will adapt" crowd versus "x is dangerous for you now, but there are some specific strategies you can use (probably not just doing the lift) to make it safe in the future which will make you safer. Great video!
I reframed my long term 'strength' goals as 8-12 rep maxes. It made a lot more sense given my priorities, and should help keep me focused on what really matters to me. PS: totally agree on using the safeties, especially as weights go up. I watched a young guy pushing 1RMs get pinned at the bottom on the squat, panic, fall over backwards (hit his neck on the bar, but didn't seem to be injured). Didn't have safeties in the rack and his spotter literally couldn't do anything but get out of the way. We need to be better than this. 💪
I'm 46, been lifting for 10 years so been through all of the stages. These days I have resorted to training smart and don't lift as heavy as I use to. Partial bicep tear, sprained ankle, pulled hamstring, which all still ache today. Your videos are on point and very helpful for guys out here of all ages. Only one of a few channels on youtube I consider worthy. A living example instead of a bunch of head knowledge. I want to get strong again, I have honestly thought of TRT but videos like these help me to stay motivated as a natural. About to head out to the gym, appreciate your no bullshit advice. Considering pound for pound, your strength and physique is seriously on another level. Good work bro.
Too true man, I suffered a bad hip flexor strain almost a year ago now and it kept me out of the gym for a solid 2 months. Totally set my squat and deadlift back.
Far better to take preventative measures than spend time making up for injuries. I've only had one semi-major injury in my 1.5 years of lifting so far, but beyond the rest period I also felt much worse for some time after, to regain momentum and start progressing again actually takes significantly longer than just time off, especially if it happens in the same area multiple times. Especially for getting past the intermediate stage, learning to program variations is one of the most important factors to balance the extra stimulus needed with the inherent risk of overuse from higher total tonnage. Personally I was only doing barbell squat for the longest time, and understandably that lead to my injury from overuse and forcing a lowbar technique when my proportions make highbar much safer. Now adding it back in after only doing variations for a long time, my PR exploded and legs couldn't feel better. Overall it ties back to programming needing to be individualized, no "__ is killing your gains" or absolute biomechanics tierlist should be the final say in exercise selection, it's about risk to reward in the long run but getting to know those odds takes time and experimentation.
I have definitely overtrained in the past. Fatigue & joint soreness has racked up beyond what taking a week or even 2 off can fix. Currently been keeping away from the gym for as long as it takes to get a deeper recovery, remove fatigue, rid of aches & pains. Rather do this than end up with a bad injury that can’t be recovered from. Keeping focused on my long-term goals. I’ll be back at it stronger, more focused, with new wisdom accrued over the years. A fresh start to a degree 💪
i injured myself in january 2022 , it was a spinal injury in the neck , i had to stop with training and also had no other choice , cause i lost around 60% of my strength in my right arm...in december 2022 i decided to try it again...in march 2023 i was almost at my old peak again ( muscle memory is awesome ) but damn i keep getting weaker and weaker , my injury wants to make a comeback...FK ! but you motivated me , maybe i should also make a small break for 2 weeks
@@SurvivalGames1 Sorry to hear about that injury. It can be so damn demoralizing I know. Yeah try backing off of training for some time, come back and see how you feel. I myself have a more physically active job than the average person so I’m still getting some movement through my days. I don’t think it’s necessarily a good idea to be completely sedentary even when taking it easy. Just make sure what you do isn’t getting in the way of recovery.
Man currently dealing with my first severe injury (herniated lumbar disc) after 10+ years of lifting this really hits home. My mistake was not listening to my body, learning this the hard way 0/5 would not recommend, I’ll make sure to follow your advice.
At 65 years old I'm glad I've had reason combined with challenge and consistency over the decades. Right now the payoff is huge. One thing that helps me is planning to leave enough in the tank at the end of a workout so I can hit the next workout with energy and focus.
Figuring this stuff out is what differentiate people who keep doing this in their 40s and 50s and those who don't. It's a harsh wake up call to get your first shitty injury when you're young and think you're invincible. Training with longevity in mind is really important.
I've been following your journey sins years ago Alex and also want to speak on behalf everyone else and thank you for all the knowledge that you've given us. in the future people will definitely most certainly use you as an example
Thanks for making videos like this Alex. As someone who's 30 years old and just started lifting over the past 3 months injury prevention is of great importance to someone like me. I'm not old, but if I want longevity and want to continue lifting throughout my 30s, 40s, and beyond injury prevention must remain a big focus. I really enjoy your content as it's thorough and critically thought out.
Another amazing vid that got me thinking long term. As many lifters know when you love the gym it becomes part of your routine, but without changing that routine you will not grow to your potential.
I have a torn labrum that I had surgery on, and still have pain in my hip from it. I've been diagnosed with fibromyalgia, and have inflammation in my entire body. 3 herniated discs and an annular disc tear, all this comes with very terrible sciatica. I have superspinatus tendonitis, as well as painful clicking and popping in my ac joint, a compressed nerve in my cervical spine that shoots pain throughout half my neck, my jaw, my face, my head, all 24/7. Arthritis in my both my hips, both my shoulders. Bursitis in my hip. And finally a "slipped rib" on the left side. Granted with all this I dont sleep well, i fight 24/7 with pain, i injured my hip, lower back, and shoulders from the gym. 11 months ago i was ranging in the 230 lbs range. I went from around 180 -> 230lbs in a span of 1 year after my surgery. Now im around 198 lbs, i still live with the chronic pain 24/7, but managed to lose ~30 lbs. Recently i started working out and focusing hard on my diet about 3 months ago. Its not easy because most days I really cant exercise, but I still force myself to get out the house. It feels like im constantly fighting myself, its really depressing, because I want to just live normally. I do what I can, when I first started I was only doing like 1-3 pushups with terrible form and was tired. I couldnt hang on the pull up bar for 10 seconds, my max was around 7. Now I can do about 15 pushups, built up to 1 pullup, and 2-3 chinups depending on if im tired that day, 15-20 squats, 30 second plank( my plank was about 10-15 seconds before), I can do more crunches, I can hang on the bar for maybe 25 seconds now. I try my best to walk ~2 miles a day, I know its not a lot, but given my health condition I just try not to over do it. I can also jog more, before I would get tired walking around the track 2 times. Now I can jog around the track, which is about 0.5 miles, and still be full of energy(I do take a short walk in between because my hip starts hurting). Its not the best, but really health is important, dont take your body for granted. Im only 26 years old, and have been dealing with these issues for about 3 years now, a bit more. I also dont take any anti inflammatory medications, no medications at all, no nerve medications, muscle relaxants, nothing. Only when Im in extreme levels of pain, i take an ibuprofen. I have a long history with medications, and none of it helped me, it made me feel like crap. I just try my best to eat low sugar foods, non-processed, i fast, eat more vegetables, all around im trying to just pick healthier options and make it simple, and I feel better than when i was taking medications. I dont know why I typed all this lol, im just trying to say to be very careful when lifting weights, you can mess yourself up.
Looking really impressive and scary in the intro!! Definitely one of the best "true natty" physiques on youtube. Congrats on all your hard work over the years bro, it paid off 💪
Sitting down after a long day at work with a huge bulking meal seeing Alex dropped another gem while the GF is out visiting family. Doesn't get much better then this🔥
Totally agree with the statement starting at 12:23. I won't train to failure or even near failure unless I have some sort of safety mechanism in place. To me, it seems idiotic and illogical to be training without safety measures in place. For example, one common thing to do in the gym is incline bench presses, yet the majority of incline benches out there have no safety systems in place. For me, I won't do inclines on a regular incline barbell bench. Instead, while not perfect, I prefer them in the smith machine. Even better would be a Prime or Atlantis incline machine.
I intentionally put them lower than necessary so that I pick my weight more sensibly. Because if I don't, it'll be an embarrassing fall. It's risky, but a good mental trick. I haven't failed a squat in 6 years.
This is the first vid i seen from you. I 100% agree with as well as support the idea of staying safe, free of injury, remaining natural and focusing on longevity over rushing to extreme weights. Great video 👍
Overtraining is real, and it can even be an injury from something unrelated to the gym. I went swimming for the first time in years - last time I went, I was 40lbs lighter. The result? My left rotator cuff got an impingement. I've been working to better it, doing elbow bent 90 degree lat raises for high reps. Can no longer do 12-15 reps heavy, have to do balancing with high reps to equalize. FELLAS, my advice is IF your injury ONLY hurts under a certain load, like 60% 1RM on a compound.. Consider yourself lucky!! Get blood to that damn muscle and MAINTAIN and it'll be back so much faster. The real victims are ones with herniations, total tears and true overuse damage. Tendonitis can be mild, but you can't sweat off a tear in a month. Good luck.
9:27 And they say machines are "safer"... There's two of the same chest press machine in my gym & one of them destroys my shoulders while the other one feels great. Wtf
Yes, always use safety pins especially on bench press, even if you have spotter, gravity is always faster if the bar slips out of your hands or if you fail to rerack. and of course nobody is going to catch heavy barbell. People fail to undestand that even empty barbell above you has more than 100 Joules of potential energy, which is more than enough to crush your neck, not to mention if the barbell is actually loaded. For some reference, arrow shot from some serious crossbow will have about 100 Joules of energy, and that is enough to kill even big animals. So always install safety pins, it takes few seconds.
This reminds me of Tom Platz saying that higher risk equals more reward when it comes to exercise difficulty. He was really just saying the same thing as you with caution towards lifters to really understand their limits and to stick to true basic lifts.
Alex, do you have any thoughts on Jeff Nippard’s video citing you as an example of the natty limit? I get he was saying natties could expect your level as a limit, but I feel like you’re the perfect specimen that shatters the notion of a natty limit.
Reverse cloee grip bench was the only press I could do for awhile due to nasty tendonitis from using a wide grip. I was able to heal over time and now back to regular bench press with a standard grip without pain.
I think most people would benefit from switching to speciality bars for main lifts. I’ve done so and my joints thank me. We should take advantage of implements meant to help us. My new main lifts are: SSB Squat Low-Handle Trap Bar DL Swiss Bar Bench/OHP
Tore my shoulder labrum last September and was out for months. Being back healthy now but lifting isn’t the same and I’m not sure if my shoulder will ever feel the same again. I do band exercises and stretch religiously before and after every lift, spending 30 extra minutes bullet proofing my joints and ligaments is so worth it. It really astonishes me how little people care about preventing injury.
Currently recovering from a partial rotator cuff tear because of the “push through the pain” attitude you talked about, lesson learned. I had ignored pain in my right shoulder for two months. Ironically, the tear occurred when I was using great form, with only 65% of my max. It was clearly ready to go over the course of the past couple of months due to overuse and heavy lifting.
Injured myself playing soccer in a minor contact. I can’t help but think this was due to years of wear and tear and squatting weights I had no business being around. It’s been 3 months and I’m yet to get even close to full recovery. Be careful out there boys, and strengthen those joints, ESPECIALLY if you’re gonna play sports
Running a full body 3 day beginner program. I gave my Tricep tendinitis, because my skull crushers form was off, putting to much tension on my Tricep and not balancing them out with my shoulders. The weight was fine, but my form was off. Personally I normally replace them with something else, but I wanted to try to include them. Lucky enough, my doctor is also a personal trainer. He corrected my form and also told me to change it out. Not all exercise are made equal and as a 6’5 tall person with a long reach, most equipment is not made with someone of my particular frame. It just sucks because I was creeping up to hitting 200 in bench press, however, I hade to swap it out for wide bench press. I’m hitting 145lb which is a 25lb less than regular bench
Man this couldn’t be more true. I used to do 100’s of reps every week on legs, and they grew (to around 25in within my first year of lifting). I was doing the Arnold split for his off season but it took a toll for the lack of rest days and the high volume for one single day on a muscle. Now I am doing 3 days a week Steve reeves style and I have never felt better. So far the first time I did it I gained around 8lbs in one month. Now I am doing another from his Building the classic physique book and I am growing again. But even then, I am starting to feel how tight my muscles are from not stretching every day. There really is no natural limit; but, the only thing that stops it is age and injuries. Great video and I’m glad to see your progress from the last time I commented on one of your videos!
@@patrickjulius7352 Yes for sure. I used to get bad shoulder pain from bro splits like the Arnold split while benching. Now I have yet to feel any shoulder pain. None of my joints feel any pain, im just an idiot and don’t stretch after workouts even though I know I should hahaha. Give it a try, you might like it. The workouts from that time during the 40’s and 50’s might have lasted 2-4 hours but that was because they worked out every muscle from the neck down. But it allows you to spend the whole next day doing whatever you want to do.
Dude, your mindset, the marriage between experiential gut knowledge vs intellectual, and your ability to communicate it have really come a long way over the years. When i first checked out your channel 5 or so years ago, you struck me as an arrogant smart guy who had a way to go and a lot to learn. I think you're really starting to realize your potential as someone who is trying to communicate genuinely/truthfully with some degree of nuance and passion. You're preaching at the iron church. Lol. From just a critical assessment, you've made mental/spiritual gains (on the way to physical results) during your journey on this channel and you've tried your in best to bring that to the table in while staying in your lane.
Great video Alex. Consistent progression>rapid progression. Programs like Smolov or Bulgarian/Bulgarian Light are PHENOMENAL for strength progression over short periods, but if you are natural, it won't do good things to you long-term. And often times, even short term, these types of programs are just too much too quickly. History has shown that consistency defeats all. The goal should be adding 100 pounds CONSISTENTLY to your squat every few YEARS, not few months. This has also been shown to be better for hypertrophy, because 13 weeks will not build the muscle that 13 months or 13 years will, and the further and faster you push your strength, the harder it will be to build muscle, due to the sheer loads you use. And if you truly only care about strength, I would STILL say to look for a more maintainable and consistent program that can be used for many years of progression, versus looking for something quicker. This will also keep you safe from the potential of disappointment from losing strength coming off Smolov or Bulgarian. This coming from a guy who trains very intensely and used to believe very strongly in these rapid progress focused programs.
As far as injury risks from certain exercises go, I've always tried to stick to the movements that feel natural and address my weaknesses, and slowly build my strength in those movements. The ones that don't feel right, I might do on occasion, but very carefully. And it will be a different experience for everyone. For me, barbell and dumbbell bench-pressing just always feel awkward. So I only use them for strength tests, and the bulk of my training for presses is push-ups and dips (bodyweight only for extremely high volume, weighted for lower volume). On another hand, I find I can actually do deadlifts with extremely high frequency, which is kinda rare from what I've seen. So, everybody's different. The key is to learn how to be mindful of your body. It's extremely important to learn early on, so you're set up for success.
@@AlexLeonidas Thank you for continually elevating natural fitness to new heights Alex. Been watching since 2016 and your progression, not just physically but also mentally, has been a massive inspiration. Keep up the great work :)
On this same topic, a new video on dealing with elbow pain would be amazing 🙏 It's the one 'ailment' I've had from lifting, and while it's not impeding my progress right now, I'm worried the mild discomfort might turn into chronic pain if I don't address it correctly.
I never really notice those safty straps in some of your early video,s..but i noticed it in this video..glad to see that after that poor dude got smashed in that squatting accident...hoping everbody plays it smart that way from now on .
You and I have similar leverages. I have issues with wide grip presses as well, but I also have trouble with squats hurting my hips in general. It’s very difficult for me to get my squat up without hip pain. Have to keep them very low volume or the hip pain builds up to a level that makes daily life difficult. I only do 2 sets a week with the best form I can muster and I do other leg exercises otherwise.
Excellent video as always Alex! I see you're favouring the Kolb style reverse bench. Can we expect a video on this soon? I'd love to get any tips you can share for the setup - height of the j cups relative to a standard bench setup, how far down the bench you position yourself etc. Its a fun lift but man is it hard to unrack!
Great message, Alex! As a young dude i definitely have a tendency to push a bit too hard because in the back of my mind i believe I'm bulletproof. "Even if you're young train like you're old ". Will definitely take that more into account from now on. Safety and longevity always win in the long run. In the background footage, when overhead pressing, you stop at chin height. Is this for injury prevention or is this just a variation of the lift? (like a pin press but without the pins)
First of all, I can’t wait for this channel to hit 1mil because it’s super deserved! Second I’d like to ask how often to rotate exercises besides auto regulation? Personally I feel it’s somewhere between 2-3 months👌🏼
Yup. Before I did conventional bench, ohp, squat, deadlift, same type of row, every single week, sometimes twice or three times a week. Now i do them once every one or two weeks and include more variations. Feel much better in terms of joings and fatigue and progress keeps moving
alex can you do a video on marvin eder and how impressive his 500+ bench is and possibly explain how he got there since his workouts are known and hes 100% natural.
thought this video was about scholiosis cuz of the thumbnail so jumped right away at it (i have crippling back pain due to it), still a good message to give out regardless
"Dangerous" lifts for faster gains doesn't pan out in the long wrong. As someone who has been lifting for 20 years and had minor but not major injuries, it's better to play it safe and let the gains come slower than it is to lift heavier than you should or perform exercises you shouldn't do.
There's a dedicated specialty bar for suicide grip. It's not like a regular multi grip bar because it only has 1 set of handles. It's semi supeinated with the wider grip in mind.
Injuries is absolutely the worst for gains. You can think about that long and hard after you need a 6 week "deload" period to lick your wounds and decide which boneheaded move you did to get you in this situation. Good form and a slow and steady approach does not sell TH-cam eyeballs. Finding out your unique features and training style takes time and maturity, but is so necessary in avoiding injury. I'd rather learn from others who have gone before me rather than do a trial and error on myself. Thanks.
Bro if you'd go mustache and close buzz we'd be twins. Yet another great video--I've been the guy pushing through the pain, and I'm about to turn 34. Feel like I'm paying the price for it now!
Hey alex, due to overuse of weighted ring dips(3RM with +20kgs), i got collarbone pain cuz i wasnt able to maintain the depression during my sets. So, i dialed back down to deep weighted ring pushups to really condition my tendons and chest, combined with down workouts for pike pushups cuz i feel like my shoulders need more strength. This video is really an ego check for many hyped up beginners. Get a red tattoo and you'll look no different than kratos lol, looking great!
Great Video. I’m a big fan of Matt Wenning and he is an anomaly insofar as he hasn’t had a serious injury in his career and he’s in his 40s now. I think he can be a little dogmatic on things like squat stance or deadlift spinal positioning, but overall he’s 100% correct about exercise rotation and placing high value on weak points and good technique
Matt Wenning is GOATED for that and it's one of the main reasons why I take him so seriously. Also massive in person btw, was genuinely impressed when I met him.
"Injury prevention over gains" this message should be common in the fitness industry, yet most of the fitness industry treats bodybuilding as a sprint when in reality it's more of a marathon. Especially for naturals.
Absolutely
Absolutely. Those who can stay injury free get to train the most consistently for a longer period of time, and ultimately end up with a higher ceiling in the end. A lot of us learn this the hard way and it hinders us long term. Hope this message is heeded by the younger crowd watching.
And also to anyone younger watching this : You never think that you'll get injured, until you do. Most of us who have had injuries of any kind, never thought we would. Once we get injured a bunch of times and lose out on gains for months and months, we THEN truly realize why people keep talking about injury prevention.
If the younger lifters can get this early on, the standards are just going to keep getting crazier!! Long term is always where it's at and there's no reason to learn the hard way anymore, as the OGs have paved the road.
This reminded me of Matt Vena’s 8 sets of doubles. I think it added 100lbs on his squat and deadlifts in 3 months or something like that. But it gave him such bad knee tendinopathy, that he couldn’t really push himself in the gym for like 2 years. Quick gains like that always seem to have risks, better to take things slow, you’ll get even stronger in the long term
Word!!!! And now that Matt dialed things back (specifically volume), his progress skyrocketed even more. Funny how that works.
@@AlexLeonidas I'd say there's a time and a place for it. Though not 8 sets. Maybe 3-4x3-6 at RPE 8. Once you've made a lot of hypertrophy gains since you last peaked, you can peak again, then do a cut (maybe after a few weeks of lower-intensity training to ensure your CNS isn't banged up during a time it can't recover as well), raising your baseline and getting more out of your muscles. Does this make sense to you?
This happened to me
2-3 years without train strenght and Brazilian jiu-jitsu
Alex should interview Matt or Justin Lee
Matt has said he’s done 36 sets a week of Squats 💀💀💀
it's really incredible how, after so long, you still come up with fresh content. not just "junk volume"
Thank you man, I do my best to keep things fresh! They key is to constantly experiment and learn, this way I can project that back onto my audience.
@@AlexLeonidas yea i second the main comment. bro i usually feel like i know so much about fitness (thanks to you, bald omniman, geoffrey, and NH's videos), and then you come out and release a new video which just teaches me so much. this video in particular bro was a WEALTH of information. and dont even get me started on when u make videos about exercises bro 😂😂 ur like a car salesman when it comes to convincing ppl about smth. keep doing what ur doing man
Hi Alex, would love to see a video of you returning to all of your old philosophies/practices to see if you have an updated approach on them. Things like cheat reps, rack pull above the knee, max effort, overloading exercises like slingshot bench, etc. Loving the content lately brotha!
Definitely would be good for an updated analysis!
This might be the most important video you put out all year, the compounding effect of a single injury on so many lifts and general health frequently leaves people worse off than when they started working out
This!!
"injury prevention over gains". Wise advice. Particularly for lifters in middle age and beyond.
Can confirm. Worked up to a 415lb bench and 605 squat in preparation for my first powerlifting meet. Messed up my low back in training leading up to the meet and have been out almost 2 years. Super slow recovery but I’m on finally on the last leg of getting back ti normal and am slowly getting back in the gym. Will be skipping most of the powerlifting shit and going strictly for hypertrophy from now on 👍
Respect on the numbers though!! Let's get back to peak performance, safely.
This has been my experience. Powerlifting training hurts me while bodybuilding training is more sustainable for me.
@jmzan I should've never squatted heavily three times a week, that's what destroyed my knees, and it costed me a lot... Yeah, slow and steady is always best. Yes, recovery matters as we get older as well.
Funny you upload this today. Im 39, 330lbs, and decided its time to get back in shape. Changed my diet, and started cardio and lifting again. BUT, I keep throwing out my back. Last night it happened while squatting. I felt a twinge and thought "i should stop". Even though im super eager to keep going cause im seeing results in weight loss, I stopped. This morning, i had to use a cane to get around the house because my back is so hurt. And here you are, uploading this video. Incredible. I think Ill deload like I shouldve, instead of getting killed by the bar. Thx for this.
I'm sure Alex will respond, but yeah you gotta cut back for now. Barbell squats are a hard thing to throw at your body if you've been out of the gym for a long time.
Once you're able, I'd say go right back to basics. Lift lighter weight with proper form for a few months to refortify your body. Combine that with an honest assessment of your posture, and some simple mobility work, and you should gradually be able to get back to barbell squatting.
@@WickedRibbongreat advice! 6 years i was in the same position. I was 310. I squatted but partials and never heavy. 2 years after the first cut i was down to 178 lbs! But i couldn’t full get squatting with good form until legitimately this year. I practiced it yes but i had to be patient. Now i can do 385 for a kinda low bar single paused! I’m also not 178 anymore I’m 240 lol but still. I can squat freely now without the bar on my back and i have never been able to do that in my life. It the OP reads this please take your time. It will be worth it in the end!
Listen to your elders! That old jacked dude in the gym probably has a bunch of wisdom to share, not just about getting jacked, but dealing with the accompanying issues that usually follow along.
I liked how you spoke about Self trust and respecting your body is key. I am starting to think that is one of the major items that separates advanced, intermediate and novice phases. Being able to read and trust when your body is telling you it’s growing or when you are headed down the wrong path.
Lower Frequency has done so much for my long term progress and staying injury free. I'm having at least 72h, sometimes 96h between working the same muscles, especially because I use lots of lower rep ranges.
what is your training split if you don't mind me asking?
@patrickjulius7352 I am planning on competing in Weighted Calisthenics as soon as I get a chance, so right now, I have 4 competition movements, which I periodize with Ascensing RPE, and then working on weak points in Hypertrophy Rep Ranges.
I try not to think about it hard and just wait ta few days before I work the same muscle
@useyourbrain6937 Yeah same here, I don't have a fixed structure like "Monday and Thursday upper." Also sometimes life just happens, so I can't even really consistently have a fixed plan.
@@farkaselliott0161 yeah I used to do the same muscle 3 times a week, and that didn't really seem to yield many results, but then again, i wasn't as focused as getting enough protein to build muscle as I am now
Your shoulders are looking particularly boulder-mode Alex! Thank you for the constant stream of lifting wisdom you provide.
Thank you brother!!! AD Press + Chest Expander ftw, got lazy on laterals again haha
The banded facepulls gave me 2 boulders, not 2 mention way safer as well, ty mr.@@AlexLeonidas
@@abidurrahmanhaque56I also love band face pulls, how many reps do you do them for and how much volume?
@@productofmymind4860 I don't count reps and I vary depending on the band available so I do everything between 1 and 20more often 5-15 and since I enjoy the exercise I try to keep the band lighter and reps higher really contracting every muscle possible on the end range on the earliest reps
@@abidurrahmanhaque56 Thanks for replying man! They really do feel good and I almost always use them as a warm-up for heavy pressing movements.
“Even if you’re young you should train like you’re old.”
As an old guy, I couldn’t agree more
Nice supinated bench! Underrated movement for upper chest and shoulder safety
It's a GAME CHANGER!!! Will be doing these exclusively for the coming months, so much better on the shoulder joints and hits the triceps harder too.
@@AlexLeonidasShould we try supinated grip handle push-ups as well?
@@LegsON im not alex sorry bout that but in push up neutral grip is better
@@muscularchristianity7 Then how is supinated bar pushing different?
@@LegsON main target is tricep and little bit bicep but less chest.
i think its worth it if you practicing planche or if you only can workout with body weight.
If you ever spend any time unable to train, you'll know that even being on a long-time plateau and lifting the same weights over and over again is better than not being able to train. Alan Thrall had a video years ago, asking people whether they'd continue lifting if they knew they would never get a PR again. I'll say yes to that question, and prioritize not getting injured over getting quick PRs.
Exactly!! You end up losing time even if progress was faster.
Risk/Reward is always a factor regardless of age. I'm still in the game at age 71 because I rarely ego lifted, (nobody's perfect) and form was always a priority. That said, I don't think anyone goes uninjured as time goes on. I tweaked my lower back years ago and it still is a weak spot to this day. Alex is wise beyond his years and should be your go to YT coach if you're really wanting to learn the best practices.
I actually love this advice, I’m not even that strong and I’ve already gotten injured three times and I’ve made plenty of mistakes. I remember talking to my gym’s trainer (not MY trainer, I was just talking) and he said that those pains I had or that overtraining were purely mental stuff. I just feel bad for whoever follows his advice, he just has an immature way to see pain for a trainer
Alex is doing all kind of gains during this bulk, that lat spread at 1:27 is crazy wide
Thank you brother, and my back still doesn't look fat yet!! Bulk is going so well.
unreal back.
What you said about the dangers of being immobile being greater than the ones brought by exercising is 100% true. I have disc issues in the lumbar area and they almost never bother me during or after training, whereas last week I was on vacation and one day my back started randomly hurting like hell. Started training again this week and the pain is going away.
Ever heard of hanging from a bar? Maybe that would help?
@@useyourbrain6937 of course I've tried it in the past , weirdly enough it aggravates the issue. The reverse hyper seems to help but I'm no longer in a gym that has one unfortunately.
You can stay injury free during training but outside factors can test your strength . I used a lifting belt that was way too small , got herniated . Switched to front squats and it healed. Year later hit by a car on my bike lol . Herniation is back . So now I do a ton of glute hamstring work and rarely feel it. Back squats trigger it but can go heavy on lunges
Beard beast mode has entered the chat 💬. 💪🏋️♀️❤️
Let's see how big this beard can get!
@@AlexLeonidasnot bigger than your back, bro.
@@AlexLeonidas beard gainz!
Bro no longer looks like hes from 1920s so he made some gains there fr
@@zulazhar1259bro used to look and sound like he ran some gangs in new york in the olden times goddamn
Alex, I'm here to say thank you. I'm just another viewer, but then again I'm not just another viewer. I'm someone you're inspiring and transmitting knowledge right in this moment, and I must say that one who really knows how to listen can learn a lot from others experiences and mistakes. I really appreciate your passion and transparency. Wish you the best, and also some good old struggles, 'cause that's the real source of our growth 😉
Perfect timing with this video, this message hit home for me. I changed my upper body day recently and switched the exercise selection- normally did dips at the beginning but now its the third exercise. Had to let go of my ego today and drop down tona weight I was easily able to rep out a few months ago but which is now challenging. Its good to get these habits in early where you adjust and dont push weights when it wont happen. Take a few steps back in order to leap forward. This game is a maraton not a sprint!
I hear that marathon not a sprint
i got a chronic (but minor) pec strain that's been there for months because i did nothing but wide grip bench
i have never screwed up my programming since then, and im actually grateful that it didn't take something bigger than that to forever change my programming
Yup, I’m 18 and I got cardiac arrest after I was told not to lift in an exhausting way because I was going through blood pressure problems. My ego did not let me do that and I went to hit some PRs, got cardiac arrest due to extremely high systolic blood pressure (180/76). Now I need to be more then a month without even touching a weight. If I were to have simply taken things slower I would still be lifting right now.
Great vid dude. Much needed to counter the anti fragile bros who say their message with 0 context. Its like the bell swung to one side too hard with people like athlean x fearmongering and then to the other side with the anti fragile "no exercise is inherently dangerous" people.
This really gets into smart movement optimism vs dumb movement optimism. The "its just a myth that x is dangerous, your body will adapt" crowd versus "x is dangerous for you now, but there are some specific strategies you can use (probably not just doing the lift) to make it safe in the future which will make you safer. Great video!
Oh yeah, there's always nuances to consider!!
I reframed my long term 'strength' goals as 8-12 rep maxes. It made a lot more sense given my priorities, and should help keep me focused on what really matters to me.
PS: totally agree on using the safeties, especially as weights go up. I watched a young guy pushing 1RMs get pinned at the bottom on the squat, panic, fall over backwards (hit his neck on the bar, but didn't seem to be injured). Didn't have safeties in the rack and his spotter literally couldn't do anything but get out of the way. We need to be better than this. 💪
I'm 46, been lifting for 10 years so been through all of the stages. These days I have resorted to training smart and don't lift as heavy as I use to. Partial bicep tear, sprained ankle, pulled hamstring, which all still ache today. Your videos are on point and very helpful for guys out here of all ages. Only one of a few channels on youtube I consider worthy. A living example instead of a bunch of head knowledge. I want to get strong again, I have honestly thought of TRT but videos like these help me to stay motivated as a natural. About to head out to the gym, appreciate your no bullshit advice. Considering pound for pound, your strength and physique is seriously on another level. Good work bro.
Too true man, I suffered a bad hip flexor strain almost a year ago now and it kept me out of the gym for a solid 2 months. Totally set my squat and deadlift back.
Far better to take preventative measures than spend time making up for injuries. I've only had one semi-major injury in my 1.5 years of lifting so far, but beyond the rest period I also felt much worse for some time after, to regain momentum and start progressing again actually takes significantly longer than just time off, especially if it happens in the same area multiple times.
Especially for getting past the intermediate stage, learning to program variations is one of the most important factors to balance the extra stimulus needed with the inherent risk of overuse from higher total tonnage. Personally I was only doing barbell squat for the longest time, and understandably that lead to my injury from overuse and forcing a lowbar technique when my proportions make highbar much safer. Now adding it back in after only doing variations for a long time, my PR exploded and legs couldn't feel better.
Overall it ties back to programming needing to be individualized, no "__ is killing your gains" or absolute biomechanics tierlist should be the final say in exercise selection, it's about risk to reward in the long run but getting to know those odds takes time and experimentation.
I have definitely overtrained in the past. Fatigue & joint soreness has racked up beyond what taking a week or even 2 off can fix. Currently been keeping away from the gym for as long as it takes to get a deeper recovery, remove fatigue, rid of aches & pains. Rather do this than end up with a bad injury that can’t be recovered from. Keeping focused on my long-term goals. I’ll be back at it stronger, more focused, with new wisdom accrued over the years. A fresh start to a degree 💪
i injured myself in january 2022 , it was a spinal injury in the neck , i had to stop with training and also had no other choice , cause i lost around 60% of my strength in my right arm...in december 2022 i decided to try it again...in march 2023 i was almost at my old peak again ( muscle memory is awesome ) but damn i keep getting weaker and weaker , my injury wants to make a comeback...FK ! but you motivated me , maybe i should also make a small break for 2 weeks
@@SurvivalGames1
Sorry to hear about that injury. It can be so damn demoralizing I know.
Yeah try backing off of training for some time, come back and see how you feel.
I myself have a more physically active job than the average person so I’m still getting some movement through my days. I don’t think it’s necessarily a good idea to be completely sedentary even when taking it easy. Just make sure what you do isn’t getting in the way of recovery.
Man currently dealing with my first severe injury (herniated lumbar disc) after 10+ years of lifting this really hits home. My mistake was not listening to my body, learning this the hard way 0/5 would not recommend, I’ll make sure to follow your advice.
I'm happy to see that you appear to have fully 'recovered' from your cut! Can't wait to start my next bulk 💪
Thank you so much! You got this bulk 💪
Love the emotive language man. You look great Alex ❤
At 65 years old I'm glad I've had reason combined with challenge and consistency over the decades. Right now the payoff is huge. One thing that helps me is planning to leave enough in the tank at the end of a workout so I can hit the next workout with energy and focus.
Figuring this stuff out is what differentiate people who keep doing this in their 40s and 50s and those who don't. It's a harsh wake up call to get your first shitty injury when you're young and think you're invincible. Training with longevity in mind is really important.
Nicely summed up.
That is exactly why I’m watching this video. I’m 20 and I want to be in the body building game until I die!
I've been following your journey sins years ago Alex and also want to speak on behalf everyone else and thank you for all the knowledge that you've given us.
in the future people will definitely most certainly use you as an example
Thank you, Sheinku. That means a lot.
Thanks for making videos like this Alex. As someone who's 30 years old and just started lifting over the past 3 months injury prevention is of great importance to someone like me. I'm not old, but if I want longevity and want to continue lifting throughout my 30s, 40s, and beyond injury prevention must remain a big focus. I really enjoy your content as it's thorough and critically thought out.
Another amazing vid that got me thinking long term. As many lifters know when you love the gym it becomes part of your routine, but without changing that routine you will not grow to your potential.
I have a torn labrum that I had surgery on, and still have pain in my hip from it. I've been diagnosed with fibromyalgia, and have inflammation in my entire body. 3 herniated discs and an annular disc tear, all this comes with very terrible sciatica. I have superspinatus tendonitis, as well as painful clicking and popping in my ac joint, a compressed nerve in my cervical spine that shoots pain throughout half my neck, my jaw, my face, my head, all 24/7. Arthritis in my both my hips, both my shoulders. Bursitis in my hip. And finally a "slipped rib" on the left side. Granted with all this I dont sleep well, i fight 24/7 with pain, i injured my hip, lower back, and shoulders from the gym.
11 months ago i was ranging in the 230 lbs range. I went from around 180 -> 230lbs in a span of 1 year after my surgery. Now im around 198 lbs, i still live with the chronic pain 24/7, but managed to lose ~30 lbs. Recently i started working out and focusing hard on my diet about 3 months ago. Its not easy because most days I really cant exercise, but I still force myself to get out the house. It feels like im constantly fighting myself, its really depressing, because I want to just live normally. I do what I can, when I first started I was only doing like 1-3 pushups with terrible form and was tired. I couldnt hang on the pull up bar for 10 seconds, my max was around 7. Now I can do about 15 pushups, built up to 1 pullup, and 2-3 chinups depending on if im tired that day, 15-20 squats, 30 second plank( my plank was about 10-15 seconds before), I can do more crunches, I can hang on the bar for maybe 25 seconds now. I try my best to walk ~2 miles a day, I know its not a lot, but given my health condition I just try not to over do it. I can also jog more, before I would get tired walking around the track 2 times. Now I can jog around the track, which is about 0.5 miles, and still be full of energy(I do take a short walk in between because my hip starts hurting). Its not the best, but really health is important, dont take your body for granted. Im only 26 years old, and have been dealing with these issues for about 3 years now, a bit more.
I also dont take any anti inflammatory medications, no medications at all, no nerve medications, muscle relaxants, nothing. Only when Im in extreme levels of pain, i take an ibuprofen. I have a long history with medications, and none of it helped me, it made me feel like crap. I just try my best to eat low sugar foods, non-processed, i fast, eat more vegetables, all around im trying to just pick healthier options and make it simple, and I feel better than when i was taking medications. I dont know why I typed all this lol, im just trying to say to be very careful when lifting weights, you can mess yourself up.
Looking really impressive and scary in the intro!! Definitely one of the best "true natty" physiques on youtube. Congrats on all your hard work over the years bro, it paid off 💪
I love the warnings on safety measures, so important
1:27 Almost mistook you for bane in this shot. Best natural back on youtube I'd argue.
Sitting down after a long day at work with a huge bulking meal seeing Alex dropped another gem while the GF is out visiting family. Doesn't get much better then this🔥
Dang the knowledge per minute is off the charts with this.
Totally agree with the statement starting at 12:23. I won't train to failure or even near failure unless I have some sort of safety mechanism in place. To me, it seems idiotic and illogical to be training without safety measures in place.
For example, one common thing to do in the gym is incline bench presses, yet the majority of incline benches out there have no safety systems in place. For me, I won't do inclines on a regular incline barbell bench. Instead, while not perfect, I prefer them in the smith machine. Even better would be a Prime or Atlantis incline machine.
Safety pins point is critical. Makes me feel so much more comfortable. Worth the extra effort
I intentionally put them lower than necessary so that I pick my weight more sensibly. Because if I don't, it'll be an embarrassing fall. It's risky, but a good mental trick. I haven't failed a squat in 6 years.
This is the first vid i seen from you. I 100% agree with as well as support the idea of staying safe, free of injury, remaining natural and focusing on longevity over rushing to extreme weights. Great video 👍
My lower back, my right shoulder and knee all felt this video
Overtraining is real, and it can even be an injury from something unrelated to the gym. I went swimming for the first time in years - last time I went, I was 40lbs lighter. The result? My left rotator cuff got an impingement. I've been working to better it, doing elbow bent 90 degree lat raises for high reps. Can no longer do 12-15 reps heavy, have to do balancing with high reps to equalize. FELLAS, my advice is IF your injury ONLY hurts under a certain load, like 60% 1RM on a compound.. Consider yourself lucky!! Get blood to that damn muscle and MAINTAIN and it'll be back so much faster. The real victims are ones with herniations, total tears and true overuse damage. Tendonitis can be mild, but you can't sweat off a tear in a month. Good luck.
Always straight to the point. Super great content for naturals. Keep going Alex! Love from Italy
9:27 And they say machines are "safer"...
There's two of the same chest press machine in my gym & one of them destroys my shoulders while the other one feels great. Wtf
Yes, always use safety pins especially on bench press, even if you have spotter, gravity is always faster if the bar slips out of your hands or if you fail to rerack. and of course nobody is going to catch heavy barbell. People fail to undestand that even empty barbell above you has more than 100 Joules of potential energy, which is more than enough to crush your neck, not to mention if the barbell is actually loaded. For some reference, arrow shot from some serious crossbow will have about 100 Joules of energy, and that is enough to kill even big animals. So always install safety pins, it takes few seconds.
The highlight of my day is always when I get a new video notification from Alex Leonidas!
This reminds me of Tom Platz saying that higher risk equals more reward when it comes to exercise difficulty. He was really just saying the same thing as you with caution towards lifters to really understand their limits and to stick to true basic lifts.
A few injuries here and there made me to really listen to my body. Live and fight another day is highly appropriate for the consistent lifter.
Seeing a video of yours pop up in my feed always makes me excited. Top quality like every time👍
Alex, do you have any thoughts on Jeff Nippard’s video citing you as an example of the natty limit? I get he was saying natties could expect your level as a limit, but I feel like you’re the perfect specimen that shatters the notion of a natty limit.
Do a muscle tier list, your favorite ones be it from a training perspective or from an aesthetics one.
Reverse cloee grip bench was the only press I could do for awhile due to nasty tendonitis from using a wide grip. I was able to heal over time and now back to regular bench press with a standard grip without pain.
I think most people would benefit from switching to speciality bars for main lifts. I’ve done so and my joints thank me. We should take advantage of implements meant to help us. My new main lifts are:
SSB Squat
Low-Handle Trap Bar DL
Swiss Bar Bench/OHP
I'd say you're right!
Old School Lifts makes you joints invincible
Facts!!
Tore my shoulder labrum last September and was out for months. Being back healthy now but lifting isn’t the same and I’m not sure if my shoulder will ever feel the same again. I do band exercises and stretch religiously before and after every lift, spending 30 extra minutes bullet proofing my joints and ligaments is so worth it. It really astonishes me how little people care about preventing injury.
Currently recovering from a partial rotator cuff tear because of the “push through the pain” attitude you talked about, lesson learned. I had ignored pain in my right shoulder for two months. Ironically, the tear occurred when I was using great form, with only 65% of my max. It was clearly ready to go over the course of the past couple of months due to overuse and heavy lifting.
10/10 video man, this is what every new lifter needs to hear
Injured myself playing soccer in a minor contact. I can’t help but think this was due to years of wear and tear and squatting weights I had no business being around. It’s been 3 months and I’m yet to get even close to full recovery.
Be careful out there boys, and strengthen those joints, ESPECIALLY if you’re gonna play sports
Great topic! Would love to see you talk to Ben Patrick! I think you two in a long form convo would be gold for us! Appreciate what you do a lot
Love the vid Alex! Would love to see some more videos on nutrition and the plant dominant diet, keep up the good work!
Running a full body 3 day beginner program. I gave my Tricep tendinitis, because my skull crushers form was off, putting to much tension on my Tricep and not balancing them out with my shoulders. The weight was fine, but my form was off. Personally I normally replace them with something else, but I wanted to try to include them. Lucky enough, my doctor is also a personal trainer. He corrected my form and also told me to change it out. Not all exercise are made equal and as a 6’5 tall person with a long reach, most equipment is not made with someone of my particular frame. It just sucks because I was creeping up to hitting 200 in bench press, however, I hade to swap it out for wide bench press. I’m hitting 145lb which is a 25lb less than regular bench
0:12 I really thought apart from simonsterstrensgth no one was benching w/ supinated grip. Really makes me happy seeing this
Man this couldn’t be more true. I used to do 100’s of reps every week on legs, and they grew (to around 25in within my first year of lifting). I was doing the Arnold split for his off season but it took a toll for the lack of rest days and the high volume for one single day on a muscle. Now I am doing 3 days a week Steve reeves style and I have never felt better. So far the first time I did it I gained around 8lbs in one month. Now I am doing another from his Building the classic physique book and I am growing again. But even then, I am starting to feel how tight my muscles are from not stretching every day. There really is no natural limit; but, the only thing that stops it is age and injuries. Great video and I’m glad to see your progress from the last time I commented on one of your videos!
feel like your muscles and joints are tolerating the high frequency of full body 3x/week?
@@patrickjulius7352 Yes for sure. I used to get bad shoulder pain from bro splits like the Arnold split while benching. Now I have yet to feel any shoulder pain. None of my joints feel any pain, im just an idiot and don’t stretch after workouts even though I know I should hahaha. Give it a try, you might like it. The workouts from that time during the 40’s and 50’s might have lasted 2-4 hours but that was because they worked out every muscle from the neck down. But it allows you to spend the whole next day doing whatever you want to do.
Dude, your mindset, the marriage between experiential gut knowledge vs intellectual, and your ability to communicate it have really come a long way over the years. When i first checked out your channel 5 or so years ago, you struck me as an arrogant smart guy who had a way to go and a lot to learn. I think you're really starting to realize your potential as someone who is trying to communicate genuinely/truthfully with some degree of nuance and passion. You're preaching at the iron church. Lol. From just a critical assessment, you've made mental/spiritual gains (on the way to physical results) during your journey on this channel and you've tried your in best to bring that to the table in while staying in your lane.
A severed spine does seem like something that might hinder your gains.
This channel is entering a new prime lets go
That means a lot Josh, thank you!!!!! Let's goooooooooooooooooo
Great video Alex. Consistent progression>rapid progression. Programs like Smolov or Bulgarian/Bulgarian Light are PHENOMENAL for strength progression over short periods, but if you are natural, it won't do good things to you long-term. And often times, even short term, these types of programs are just too much too quickly. History has shown that consistency defeats all. The goal should be adding 100 pounds CONSISTENTLY to your squat every few YEARS, not few months. This has also been shown to be better for hypertrophy, because 13 weeks will not build the muscle that 13 months or 13 years will, and the further and faster you push your strength, the harder it will be to build muscle, due to the sheer loads you use. And if you truly only care about strength, I would STILL say to look for a more maintainable and consistent program that can be used for many years of progression, versus looking for something quicker. This will also keep you safe from the potential of disappointment from losing strength coming off Smolov or Bulgarian. This coming from a guy who trains very intensely and used to believe very strongly in these rapid progress focused programs.
As far as injury risks from certain exercises go, I've always tried to stick to the movements that feel natural and address my weaknesses, and slowly build my strength in those movements. The ones that don't feel right, I might do on occasion, but very carefully. And it will be a different experience for everyone. For me, barbell and dumbbell bench-pressing just always feel awkward. So I only use them for strength tests, and the bulk of my training for presses is push-ups and dips (bodyweight only for extremely high volume, weighted for lower volume). On another hand, I find I can actually do deadlifts with extremely high frequency, which is kinda rare from what I've seen. So, everybody's different. The key is to learn how to be mindful of your body. It's extremely important to learn early on, so you're set up for success.
Excellent commentary!!! So much truth here.
@@AlexLeonidas Thank you for continually elevating natural fitness to new heights Alex. Been watching since 2016 and your progression, not just physically but also mentally, has been a massive inspiration. Keep up the great work :)
On this same topic, a new video on dealing with elbow pain would be amazing 🙏
It's the one 'ailment' I've had from lifting, and while it's not impeding my progress right now, I'm worried the mild discomfort might turn into chronic pain if I don't address it correctly.
Alex, I been saying "knock on wood" atleast 4x during the video. I hope you remain injury free on your incredible journey!!
1:38 1:39 1:40 1:41 No, mechanical tension does not stimulate hypertrophy.
You're definitely one of the best channels for advice for lifters. Thanks bro 🎉
I never really notice those safty straps in some of your early video,s..but i noticed it in this video..glad to see that after that poor dude got smashed in that squatting accident...hoping everbody plays it smart that way from now on .
You and I have similar leverages. I have issues with wide grip presses as well, but I also have trouble with squats hurting my hips in general. It’s very difficult for me to get my squat up without hip pain. Have to keep them very low volume or the hip pain builds up to a level that makes daily life difficult. I only do 2 sets a week with the best form I can muster and I do other leg exercises otherwise.
Bro you inspire me. Thanks for keeping us naurals motivated
Excellent video as always Alex!
I see you're favouring the Kolb style reverse bench. Can we expect a video on this soon? I'd love to get any tips you can share for the setup - height of the j cups relative to a standard bench setup, how far down the bench you position yourself etc. Its a fun lift but man is it hard to unrack!
Great message, Alex! As a young dude i definitely have a tendency to push a bit too hard because in the back of my mind i believe I'm bulletproof. "Even if you're young train like you're old ". Will definitely take that more into account from now on. Safety and longevity always win in the long run.
In the background footage, when overhead pressing, you stop at chin height. Is this for injury prevention or is this just a variation of the lift? (like a pin press but without the pins)
First of all, I can’t wait for this channel to hit 1mil because it’s super deserved!
Second I’d like to ask how often to rotate exercises besides auto regulation?
Personally I feel it’s somewhere between 2-3 months👌🏼
Yup. Before I did conventional bench, ohp, squat, deadlift, same type of row, every single week, sometimes twice or three times a week. Now i do them once every one or two weeks and include more variations. Feel much better in terms of joings and fatigue and progress keeps moving
alex can you do a video on marvin eder and how impressive his 500+ bench is and possibly explain how he got there since his workouts are known and hes 100% natural.
And the 400 lbs dip, don't forget the ohp either
@@thequickwit8174 marvin eder was insanely strong
That was an elite turn around
thought this video was about scholiosis cuz of the thumbnail so jumped right away at it (i have crippling back pain due to it), still a good message to give out regardless
"Dangerous" lifts for faster gains doesn't pan out in the long wrong. As someone who has been lifting for 20 years and had minor but not major injuries, it's better to play it safe and let the gains come slower than it is to lift heavier than you should or perform exercises you shouldn't do.
We can tell you never skip leg day Alex 💪🏻
He did before (in past) unfortunately, but he stopped doing that, even acknowledged that he made an error. Full respect!
Haha thank my brother!!!! Used to be a huge leg day skipper so the change is nice 💯
"popping advils like candy" 💀
There's a dedicated specialty bar for suicide grip. It's not like a regular multi grip bar because it only has 1 set of handles. It's semi supeinated with the wider grip in mind.
Straight up truth bro!
Injuries is absolutely the worst for gains. You can think about that long and hard after you need a 6 week "deload" period to lick your wounds and decide which boneheaded move you did to get you in this situation. Good form and a slow and steady approach does not sell TH-cam eyeballs. Finding out your unique features and training style takes time and maturity, but is so necessary in avoiding injury. I'd rather learn from others who have gone before me rather than do a trial and error on myself. Thanks.
Bro if you'd go mustache and close buzz we'd be twins. Yet another great video--I've been the guy pushing through the pain, and I'm about to turn 34. Feel like I'm paying the price for it now!
Hey alex, due to overuse of weighted ring dips(3RM with +20kgs), i got collarbone pain cuz i wasnt able to maintain the depression during my sets. So, i dialed back down to deep weighted ring pushups to really condition my tendons and chest, combined with down workouts for pike pushups cuz i feel like my shoulders need more strength. This video is really an ego check for many hyped up beginners.
Get a red tattoo and you'll look no different than kratos lol, looking great!
0:08 Alex are you training to reverse bench 500 lbs??? Inspired by someone???? If you know you know 😉
500 lbs reverse grip bench in the near future is non-negotiable.
Great Video. I’m a big fan of Matt Wenning and he is an anomaly insofar as he hasn’t had a serious injury in his career and he’s in his 40s now. I think he can be a little dogmatic on things like squat stance or deadlift spinal positioning, but overall he’s 100% correct about exercise rotation and placing high value on weak points and good technique
Matt Wenning is GOATED for that and it's one of the main reasons why I take him so seriously. Also massive in person btw, was genuinely impressed when I met him.