Concurrent Periodization – Making Gains in most Regions of Training

 

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Concurrent Periodization Making Gains in All Areas of Training — Tiger Fitness Learn how to build more muscle and strength, while also increasing your conditioning and work capacity using concurrent periodization. Concurrent Periodization The Development of Strength and Muscle Size. Concurrent periodization is simply training to achieve multiple goals at the same time.

In this article we will only reference the goals of muscle size and strength. Powerbuilding is my specialty and love. The concurrent group of periodization attempts to develop all training goals in a given cycle. A training cycle is usually just one week long. The big difference in this type of periodization is that instead of just focusing on one training goal for the whole training cycle, you will switch training goals each day or.

Concurrent periodization doesn’t abruptly end and conjugate periodization begins. Instead, programming becomes slightly more complex as the answers to the questions I outline in part 2 of this series begin to change: they’ve acquired more of a training age, they’ve likely become better at their sport, and hopefully they’ve gained some level of personal maturity. The conjugate and concurrent methods of periodization will involve training in at least two or more areas together in the same training period. For weight lifters, this is like using pyramid workouts. For a fighter, it means training multiple variables simultaneously rather than one at a time.

Fighting, in any form, is a concurrent activity. READ MORE: Understanding Periodization: A Guide for Coaches and Programmers What Does Periodization Mean? Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions.” 1 Simply, it is the program design strategy that governs planned, systematic variations in training specificity, intensity, and volume.

Top · Concurrent Training (CT) is defined as the combination of resistance and endurance training in a periodized program to maximize all aspects of physical performance. Unless an athlete is in a pure-power sport like Olympic Weightlifting, or a pure-endurance sport like long distance cycling; a combination of both power-related and endurance-related attributes are required to excel in mixed. Concurrent training, contrary, try to develop all important qualities at the same time.

This approach, as any other, have its own pros and cons. The most major advantage of the concurrent approach is the parallel (hence the synonym with concurrent) development of all qualities. The Transition or Active Rest Phase: This is the final phase of this macro cycle known as the Western method of periodization. This phase can be done a couple of ways. The first is to perform three to five sets of 10 to 15 reps with 50% of your new one rep max..

The second way is to break away from training altogether and only perform light physical activity. Concurrent vs. Non-Concurrent Training.

Before diving deeper into the topic, it’s important to have a working definition for the term „concurrent training“. All it really says is that multiple biomotor abilities are trained within the same training block or possibly even the same session.

List of related literature:

Concurrent training has been demonstrated to provide greater improvements in body composition and muscle function than either intervention alone (Cadore and Izquierdo, 2013a).

“Encyclopedia of Biomedical Gerontology” by Suresh Rattan
from Encyclopedia of Biomedical Gerontology
by Suresh Rattan
Elsevier Science, 2019

In sum, periodization manages and optimizes overload.

“Return to Play in Football: An Evidence-based Approach” by Volker Musahl, Jón Karlsson, Werner Krutsch, Bert R. Mandelbaum, João Espregueira-Mendes, Pieter d'Hooghe
from Return to Play in Football: An Evidence-based Approach
by Volker Musahl, Jón Karlsson, et. al.
Springer Berlin Heidelberg, 2018

Block periodization seems to work best when there is a focal-workout progression that follows a somewhat linear path.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

This is known as a ‘concurrent’ approach to periodization, whereby most training phases and even sessions include a variety of activities designed to target several areas, but also maintain other qualities.

“Strength and Conditioning for Endurance Running” by Richard Blagrove
from Strength and Conditioning for Endurance Running
by Richard Blagrove
Crowood, 2015

To prevent overtraining during periodization, the volume should not increase by more than 5 percent from one phase to the next.

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener Hoeger, Sharon Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener Hoeger, Sharon Hoeger
Cengage Learning, 2008

Concurrent periodization hasyoutrain each biomechanical capacity (rep range)in each workout.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

Depending on the phase of the periodization plan, the training emphasis will shift to develop specific characteristics and manage fatigue.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

If planned and used correctly, periodization can offer some benefits that the 2-for-2 Rule and circular progression alone cannot.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Periodization: Planned sequencing of increased training loads and recovery periods within a training program.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2013

Periodization sequences training components into weeks, days, and sessions.

“Long-Term Athlete Development” by Istvan Balyi, Richard Way, Colin Higgs
from Long-Term Athlete Development
by Istvan Balyi, Richard Way, Colin Higgs
Human Kinetics, Incorporated, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • I tried to make this video as simple/basic as possible, please let me know if I missed anything or if there are areas of confusion. Ask me questions here, and if you want more segments like this I’ll be glad to make more.

  • Is running for like 30 minutes gpp aswell? Is concurrent periodization for novice lifters aswell? You said with concurrent periodization that if you rotate excersises you will get stronger at the default excersise if you train the special (or other) excersise aswell, will that also apply if you have for instance: 100kg tbar row and then next training you do bent pver barbell row 80kg wil that make your tbar row stronger?

  • How to nucleus overload? I understand that is the frequency is the key, but how to work the target muscle? Work it to failure or not? Compound exercise or isolate?
    If I hit the chest every day for N-overload, do i train it regularly or not (at the usual training sessions)?
    How to please:-)

  • Alex, i have a question.Is full body workout thrice a week bad for joints or as we get older. If yes, then should we switch to split routines? Thanks in advance i hope you Will make video on this topic.

  • Is there a beginner program that can be run twice a week? As a medical student i usually cant get enough sleep and i think i can only go to the gym twice a week

  • Im making the the best out of my novice gains by running a shit program that drags out my novice phase for 5 years. All u peasants following good programs will only have novice gains for 1 year but ill be bathing in these sweet novice gains for an additional 4 years. I bet y’all r jealous now.

  • I track my reps, weight, rpe and rest time
    And I see improvement every week
    The progress can be as little as increased bar speed but it is there

  • Hey AlphaDestiny, love your videos, they have really helped me understand my movements in the gym.
    Could you please do a separate video about this topic or in the Q&A (would love to hear your takes on it)-
    Why do most men/guys purposely not train their glutes/posterior chain and believe doing glute excerises are only for women or are unnecessary? Is this is a pride/manhood thing for guys or are they insecure?

  • Hey man, love your videos they are getting better and better recently. I couldn’t help but notice that your left shoulder is a little bit lower than your right one, it’s most visible in your thumbnails when you flex double biceps and your back. Maybe someone else noticed too, or am i imagining something?

  • Ben Hoekstra

    10 hours ago

    youtube.com/channel/UCyIc8eJ-ZGkMcoSVbvLaYYQ/playlists?disable_polymer=1

    MEGA EARTHQUAKE RIFT IN CALIFRORNIA, PLATE WILL MOVE AWAY, I made a playlist of some(theres many more)of the dreams/visions the LORD has been giving people

    Please watch the videos in the link above and pray,

    ive had dreams of america being invaded by Russia, the HOLY SPIRIT confirmed to me that end time events are about to happen. I was pointed to a lot of other’s who have all been having warning dreams of the same events, a mega earthquake RIFT IN CALIFRORNIA, PLATE WILL MOVE AWAY, a massive tsunami destroying the east coast, and ww3, america being invaded by Russia/china and others with Russia bombing the U.S.A. Yesterday when i was praying i couldn’t concentrate i felt a massive sudden explosion and violent shaking,it was a warning that the mega earthquake in california is coming very soon. Im praying that if you know ahead of time you’ll know it was from the LORD and turn back to Him. I made a playlist of some(theres many more)of the dreams/visions the LORD has been giving people. Please watch the videos in the link above and pray, JESUS BLOOD cleanses all. it doesnt matter what you’ve done, Heaven rejoices the most when the lost are found

  • If I can’t bench 2 pplates squat 3 plates, dead 4 plates, then should I have high exercise selections or just stick to the low exercise variations?

  • Hey Alex, please answer my question. Ive been doing your novice program for 3 months (prior to summerbreak) but my bench been slagging majorly. Got my squat from 60 kg to 90 kg, my dl kept rising to 110 kg when i took a break and my 1 rep max is 150 kg. My paused shoulder press was at 52,5 kg 3×5, yet my bench was at 67,5 kg. Feel like my bench is really low, and Im having a bad time progressing. Any tips?

  • you should make an app with all these programs that people would just plug in their stats. i think that would do pretty well. i love the workout app on my phone i wish there were more easy to use programs like that. click in the reps, go to the next thing.

  • Hey Alex how would you balance cardio and lifts? I have a high squat volume per week and it’s difficult for me to work out how to do both. I was thinking on doing easy fartlak runs on days I lift and my non lifting days to do authentic sprint speed work (I play rugby). Thank you!

  • its for these reasons if i do a linear periodization period i go 4×8… to 5×5 to 10×3 as it keeps volume… relatively similar and still works out for me i’ve made progress that im happy with for my goals.:)

  • I always hear people saying that you shouldn’t switch up your workout ever time you go to the gym. Are you saying those people are wrong and that you should basically be doing new variations every time you go to the gym until you repeat the cycle? Just trying to be clear on what you are saying.

  • Total newb question but how do you differentiate volume and intensity?
    Is it the number of reps like 3-5 and 8-12, or does it depend on how hard you push each rep & set?

  • many thanks indeed alex for the answer i will start a 3 months program in the gym i have a weak front shoulder should i base my program on my weak areas or just training regular one more im so afraid to fail how to break that chain

  • @alphadestiny so if I want to raise my bench press and do a touch and go at 225lbs 1rm week1, week 2 do a close grip bench 1rm should I aim to do 225 again or abit more? As different variations of the bench may not be as strong as the traditional lift. Love the content and your philosophy bro, look forward to hearing from you

  • I test every time I lift. I use an app called Full Fitness, I think it was like 9.99. In the notes of every lift I’ll record the test set as 8(150-7). The first # (8) is the rep I’m trying to hit. Second # (150) is the weight lifted. Third # 7 is the reps I got. Next time I lift 150 lb, hopefully I’ll get 150×8, if not I’ll stay at 150. If I get 8, I’ll go to 155. I will record rep ranges of 15, 12, 10, 8, 5, 3, 1 in the notes of each lift on the app. That way I never forget, because sometimes I won’t repeat a lift for a month or two. Nobody’s remembering what they lifted a month ago. Sometimes I can’t remember what I just lifted, especially if I do a giant set��

  • Are the exercises the same on volume and intensity days and just manipulate weight,sets and reps
    Or do you completely do a different exercise for intensity and volume days

  • I get the idea of concurrent periodization, it’s super easy, I will try it out in a future! I don’t know if you have made a more in depth video about it but I’d love to see one.

  • For example u gave for shrugs, u rotate every week using the same excercise both days of the week (volume, and intensity) or do u do 2 different variations a week?

  • I drank the Kool-Aid, and I’m on week 3 of a concurrent program. I’m loving it, always excited for a workout because it’s different from week to week. I came off of a highish volume and frequency PPL, and was worried I’d see a set back in progress. Nope, numbers on both the volume and resistance workouts have both gone up. But, for the first time in my life I actually need a training log. I’m thinking about wearing my glasses to the gym since my face is buried in my notebook half the time. Thanks for doing what you do Alex, I would have never considered concurrent if you hadn’t been preaching the word. Still haven’t figured out when to get my running in, that’s the only down side I’ve found.

  • I have been doing 3×3 ohp twice a week increasing the weight each time. Last session I failed my 2nd set, should I now choose a different variation such as seated ohp and increase linearly until I platue again? Or should I reduce the percentage and build back up again continuing regular ohp?

    Or should I just do 3×3 changing the variation every single session while increasing the percentage of each lift? Thanks

  • How many days/weeks is optimal between different variations? Example: Low bar squat, High Bar squat, Paused Front squat. Thanks Alex!

  • I don’t track enough on paper. Should be helping with mindset as it proves what you know is do-able for you, so you’re not afraid of some weights anymore. Really good video as always bro, keep up the good work! ����

  • alex im doing 3*40reps 20kg neck curls but even though im making progress i just cannot get my neck above 17inch..do you think i will finally hit 18inch when i really max out for 100s of reps with the 20kg (45lbs) plate?

  • Honestly been going to the gym for so long, and nothing seems to be working? Getting small injuries, overloading seems like so much hard work and all my friends are getting bigger + done a clean bulk and haven’t put much strength on (put on fat) any advice? Feel like shit everyday:(

  • Q1) What does concurrent even mean?
    Q2)bWhat do you mean by periodisation?
    Q3) What does Yoked physique look like, like what body parts do you focus on emphasising and for what purpose?

  • Would u say that the surplus needs to be the same in the 3rd year for example compared to the 1st?
    Same question as if u go on Bulgarian light or any other peaking program bcuz when u peak its pretty much only strength gains and little (and I exaggerated) to zero muscle gains

  • What about specificity, strength does increase how bout trying to improve the form of a lift with limited specificity and frequent changes of the exercise?

  • Man, I’ve been training for 8+ years but I can’t recall my RPs like you say you do. A skill you acquire… Perhaps I acquired dementia

  • Concurrent periodization is also complex-parallel periodization. You basically have a heavy and a light day or mix it up to that effect. Read the original Russian texts and google this stuff. What Alex describes is “conjugate” training. Maybe he’s learned that since this video was created.

  • What about doing high intensity/low volume one week? (i work out twice a week, and then doing lower intensity/higher volume the next week? Is that concurrent training? Or should I be rotating exercises too?

    Thanks

  • It’s so simple like if you can 3 plate chin-up you’re not gynna be weak at other grips eg wide grip. And you will come back and incrementally improve at wide grip (in this example)

  • Alex, I have a question for your next q&a.
    Due to a medical condition I have it is hard for me to eat enough food on a daily basis to grow or to be in a surplus. My question is then: should I train every 3 days (2 full days of recovery between workouts) to allow myself more time to recover between workouts?
    Training more is not a good solution when I’m unable to eat at maintenance/surplus.

  • alex im on NE and did my first intensity workout. my volume day is tmwr and my forearms lowerback traps and hamstrings are still sore as fuck!!!!!!!! help ahaha

  • hey alex, good content. i have a question, i want to learn more about concurrent periodization and periodization in general. can you recommend me any books or resources? thanks for the help

  • Just doing the same variation over and over doesn’t work, you have to mix it up, Alex is 100 percent correct…Just doing the same thing over and over again leads to massive plateaus in strength… Bands are awesome also..

  • hi alpha..how about rotating exercises every time meaning if I’m working out 3 day’s a week in each day i will do deferent exercise for my traps for example..so rotating every day instead of every week..is it OK?

  • Alex i need some help man!
    everytime i do precher curls i get pain on my forearm its like my bone im not sure i finish the set but it really bothers me and i asked the “trainer” if it was normal and he said it was is that true? if not what am i doing wrong or do i just have weak forearms?

  • I follow reverse pyramid training. I can do weighted chins with 18.5KG but when I drop the weight i can’t hit high reps. It’s not because I’m not dropping enough weight because I started with bodyweight today and I could only do 9. What’s wrong?

  • You in that level and not plateauing is amazing, man. In our place most guys plateau already at 100-120lb bench for several months because of following ultra high isolation routines(splits that they made up). Pretty fucked up. Anyway bro what band resistance(in lbs) do you recommend for band face pulls? Can I do them everyday if I follow your novice program?

  • Old video but maybe you’ll see this… I’m just coming back from an injury a year ago, just got back up to a 195 bench for 5 (probably could hit 205 easy enough for 5) but it seems like my chest isn’t responding like it used to… any advice? Would reaching that next 20 lbs really make a big difference for me considering my bench is already close to that?

  • WHAT do you think about roatating Bench Press variations for max effort and then add regular Bench Press volume work for increasing your raw Bench Press ( powerlifting style) and do this 2 times per week? ALSO which height of Dead Press do you think has the best carryover to raw Bench Press? (like touching the chest or a few inches above the chest)

  • You gave the example with linear periodization, that they start with 5×10 (as an example) and end with singles.

    However, what would your oppinion be with doing that the other way around? Like this:
    Start with 3×5, train with this weigth untill you get 3×10 and then add 1 set towards 5×10. After that, add weigth and start with 3×5 again.

    Not for every excercise ofcourse, but for the main lifts or the muscle group you want to bring up.

  • I don’t care about losing my 4-pack. I wouldn’t mind having no 4-pack, as long as my stomach is flat. Since I’m quite bloated (my stomach pointing out) with 10-15% bodyfat, I would appreciate every real advice to make me not bloated anymore. I can’t see any spots on my body where I have a lot of fat, except for on my stomach. I’m 16 btw.

  • Hey Alex, I have a wide midsection and I wanted to know if it’s possible to make it thinner. If not, I would assume that I would have to get a wider back to create the illusion of a small waist. Also, any good advice for lagging gluteus medius muscles would be appreciated. Thanks man

  • On volume days, in terms of RPE or subjective intensity, at what RPE would you say most of your sets should be done?

    Currently on my volume day I’ll do volume work for the conventional lift and then I’ll also do volume work for my assistance lift (pin press, floor press, etc). I feel like when I go too high of an RPE on my volume work for conventional bench press (Say RPE 8+) I don’t feel fully recovered come max effort day. I typically do 4 sets of 8 at an RPE of around 8-ish (so 2 reps left in the tank each set). Should I reduce the RPE on those sets in order to improve recovery or would you recommend some other change?

  • “I’m just some guy on YouTube with 10k subs” ������ lmao I don’t think you realize how funny you can be at times without even trying

  • I keep a chart of my 1/2/3/5/8 rep maxes for any gives “big” lift. so I know what i need to hit to pr when I get back to it.

    now I wonder where I read about this.:-) credit: John phung via our man.. Alex.

    smaller lifts I run with rpe by the feels of any given day.

  • What about the skill of the lift? Like, the squat for example. Its such a technical lift and a lot of things can go wrong with it. The better/ more efficient/ more familiar you get at performing the squat (greasing the groove), the stronger you’ll get at it. Wouldn’t it be dangerous to not do the back squat for months, yet since you’re getting stronger at it, when you return to the squat, you would be less neurologically efficient at it, therefore increasing your risk for getting injured. I know if I dont squat for a week or two I kinda have to get to know the movement again, and it usually feels a little weird for a w/o or 2.

  • its feel silly like for someone who focus on overhead press more than bench and once he hit the bench he said oh i make progress and truth is o h p build up more shoulder and triceps muscle mass wich converts directly to the bench press

  • Do you think it’s possible, although I am certain it would be inefficient, to avoid plateaus altogether by microloading all advanced level strength exercises in very tiny increments (i.e half a pound at a time etc. or even less)?

  • Great video! I agree 100%

    I was stuck on 1RM 130kg bench for months!! But I started to focus more on my overhead press and weighted dips. After one month with no benching I lifted 140kg… Dont focus on the same exercises for too long, mix it up!

  • What would be an example of a deadlift cycle? I Deadlift 3 times a week usually, first day being from floor, 2nd deficit, and 3rd being rackpull+stiff legs.

  • Don’t you think that minimalist shit is for novices while concurrent training is better suited for intermediates and advanced lifters?

  • im on lsu powerlifting team and i keep telling everybody to increase exercise selection. it took a year to get through to half the people. the rest keep starting every single fucking workout with regular bench, deadlift, and squats and then complain why they are plateauing… its riduclous

  • Still got two questions.How do I know what weights I should be using for the first few weeks/months cuz if i start doing concurrent training I will do all kind of new exercises? How do you know how much stronger you got if u go back to main lift,? Should i just test it and see how many reps I can do if I add lets say add5lbs to the original weight?

  • hi alex ive been lifting for a year my deadlift is 265lb at 110lb and im trying to hit 3 plates but I cant seem to break my plateau any tips?

  • I know some people that would take a whole month off without any kind of training and when they come back their lifts go up automatically. Tried it myself a couple of times and it really did wonders.

  • Great vid. A good concept to look up in relation to this, is dynamic correspondence. Verkoshansky wrote about it I think. Weightlifters use this idea a lot. Basically, it means that exercises relate to each other. For the strongest snatch and clean&jerk possible, the front squat should be X % of the back squat etc… there are also terms such as “the web” thrown around in those circles. Louie Simmons talks about it from time to time also. He mentions that for each lift, there are “testers” and there are “builders”. The overhead press is a great builder for my bench, but there doesn’t seem to be as clear of a relationship there as there is between my bench and floor press. So the overhead press would be a builder for me, and the floor press would be a tester.

  • Hey Alex, my numbers are 135×5 OHP, 215×5 bench, 235×5 squat and 315×5 deadlift, is there any reason not to start running NE? Or should I wait until leg strength reaches more of an intermediate level?

  • Loool I loved dis vid. A lot of passion and I always remember the message because of it. Anyone know what special exercises can be done for the overhead press; I know dumbbell ohp, behind the neck etc, but are there any others???????????????

  • So… if i do 265lb on the bench, then swap to a narrow bench for 3 weeks and do 235lb, then to incline bench for 3 weeks and do 215lb.

    When i hop back to bench it might be say 270lb? Then my close grip would be 245lb? Like that?

  • That sounds EXACTLY like what I want to do in the novice program I wrote
    after I’m done doing calisthenics (with a bit of gymnastics) for about 3 to 6 months in a month or two

  • Alex, I have the home gym feels. I’m saving up for a barbell and power rack so I can follow a good 5×5 program, but for now I have only dumbbells and have to run a push/pull/legs/core split and do the 3×6-12 crap:( If it makes you feel better I do prioritize DB Bench and Standing Presses, Weighted Pull-Ups, and DB lunges with strength in mind and dip into lower reps when I can, and then follow up with isos if I have the energy. This works for now, but the gains are better when running a 5×5; I use to follow that sorta program in high school ‘coz my weightlifting coach was smart.

  • Is exercise rotation a necessity, as in your novice program, there is no exercise rotation mentioned, and it’s the same case in most programs i’ve seen.

  • Also how wouLd u fix a tricep weakness. Currently for my presses I’ve been doing 3 lifts
    Strict standing OHP
    Bench press
    Log push press
    And what is holding me back is my tricep weakness I would be pressing 225 by now if my triceps were stronger I was thinking of adding in close grip bench press and heavy seated log lockouts would that work?

  • yo man, what are your thoughts on high volume bodyweight squats as an addition to another leg movement, kind of like a high volume pushup or pullup, how much would you recommend reps per set, or whatever comes on your mind about this?

  • What should I do when my rack pulls stalls currently I’m making insane gains on my rack pulls. How should I set them out?
    1st week at the knee
    2nd week above the knee
    3rd very high with long stretch
    4th same as 3
    5th same as 2
    6th same as 1
    And do it like that for weeks on end

  • A bit off-topic, but I have a question. When doing a ME day in Westside or any other concurrent program, how exactly do you pick exercises? I know that it’s supposed to be a harder variation of the main lift in order to prevent accomodation and build up your weak points, but how do you determine what you’re actually going to do on the day? Do you just make a list of exercises that you know will target your weak points and then rotate them randomly? Do you just do whichever one you feel like doing that day? I’m a bit confused on this because I know Louie Simmons has specifically said that you shouldn’t plan your ME exercises too much in advance, but I couldn’t find any information on how exactly you’re supposed to select them.

  • Hey Alpha, have you seen the development of bodybuilders before steroids were even made? They look fucking legit, some even look better than people on gear now.

  • Good day Alex! What type of benefits can I get from doing Zercher Rack Pulls? I’m thinking about replacing it for the trap bar deadlift in my program. Would it be better for someone that is looking for that Yoked Strongman upper back?

  • Hey man, would you recommend Naturally Enhanced for a novice lifter? (Bench: 185, Deadlift: 365, Squats: 225) In terms of total workload, would it be enough?

  • Hey Alex,
    I just reinjured my back deadlifting (This is the second time) and I am currently trying to recover. I’m using your tips on your how to cure bulging discs video by the way. Obviously I want to stay away from deadlifting when I am ready to train again but I want to know what exercise can I do to develop power and explosiveness like deadlifting does but without putting strain on the lower back, I only did deadlifts to help with sports so I would like to know an alternative or alternatives to fill in for deadlifts to develop power and explosiveness

  • How much stronger should you be on you’re bench press than floor press? I started you’re novice program after doing bench for ages and I’m almost as strong on the floor press? Thanks man

  • got stuck on my rack pulls every week was getting some recovery issues with it so rotate between that and snatch grip rack pulls at various heights and all of a sudden these lifts are flying up!

  • Yo Alex so what would you say about rotating every workouts instead of every weeks? (By rotating I mean simple variations like you said or change exercice)

  • Hey Alex, so I’ve been so busy working and have decided to train twice a week like you. What compound movements should i be performing on what days to build strength? Thanks

  • Hell yeah I find that close grip leg presses, barbell 1 legged step ups, front squats, deadlifts all contribute to the power of the kinetic chain when I squat

  • Hey Alex! I don’t have time to do the whole list of exercises from your Novice program. Your thoughts on removing the accessories and doing something like:

    Workout A

    Box Squat 3/5×4-6
    Floor Press or Pause Bench 3/5×4-6
    Pendlay Row 3/5×4-6
    Weighted Plank 3×30-60s

    Workout B

    Box Squat 3/5×4-6
    Paused Overhead Press 3/5×4-6
    Trap-Bar Deadlift 2×4-6
    Close-Grip Bench Press 3×6-8
    Weighted Plank 3×30-60s

  • Alex, can you explain why swapping out the exercise and thus avoid the law of accommodation is better than adapting your cns to fully recruit all the muscle fibers in order to push the most weight aka the law of specificity. Whenever i stop doing a movement for a period of time it takes me ages to relearn the movement and motor pattern and the movement just feels awkward the first couple of weeks. It seems more ideal to keep your main movement the same, ie the bench press, and swap your secondary movement in order to account for weakness. By the way I bought the alpha body and it was a great read would recommend.

  • Alex you should start saying don’t forget to like the video at the end of your videos I guareentee your likes will go up I watch every video and most times I don’t really think about the like button and I guareentee theres lots like me.

  • What ive found to be amazing, is to do dumbell press say at 45°, then move the bench up a notch every week, keep the weights and reps same, and after 5-6 weeks you will be shoulder pressing what you were incline pressing at the start

  • Good Stuff. There is no reason to change exercises if you keep making gains. I try to get one more rep or up it 5 pounds with same reps in one of the 3/4 sets for a particular exercise.

  • Who do you think will win the fight? Post your feedback and questions down below!
    0:02 Thoughts on the McGregor vs Khabib fight?
    0:40 My question is regarding your video on dead stop bench, but applying it to other lifts, such as dead stop dips. How would you set up for this?
    1:37 I’m about 30% BF and just started lifting. Should I eat at maintenance or a deficit to lose fat? Looking to get into the high teens %
    2:17 For intensity days does that mean go heavy with lower reps on our accessories as well? Will that actually have strength carryover?
    3:24 Do you have to test 1 rep max in order to get stronger?
    4:37 Thoughts on single arm band face pulls for some unilateral work and increase tension?
    5:14 Hey Alex, is it possible to hit a 500lb deadlift on linear progression? I’m running your novice program at the moment at a 440lb dl and the gains aren’t stopping
    6:21 What do you think of low weight rack pulls? Is it worth it? I only do 100kgx5 deadlifts atm so i don’t think i can put up crazy numbers for rackpulls yet like you always recommend.
    8:02 Hey Alex, thoughts on doing rack pulls below the knee (5×5) 2 times a week??
    8:51 Could 1 set of bench everyday, not going to failure, help me increase my chest size? I’m trying to bring up my chest.
    9:57 What do you think of doing a triphasic program with concurrent system. 3 weeks of concentric focus ; 3weeks eccentric ;3weeks normal lifts.
    11:12 On a three days a week concurrent setup,can you just alternate between volume and intensity day or do you have to do a light day?
    12:33 I am binging on my lean bulk. I am a beginner. 152lbs at 6.0ft. Do you got any advice for me?? My appetite is massive
    13:28 Would you recommend NE for someone whose primary goal is hypertrophy?
    14:40 What are your optimal night time snacks/meals for muscle building? Thoughts on fruit before bed as opposed to fats?
    15:17 Adding fat grips to farmer carry handles. Worth it or overkill?
    15:40 Is dead benching 8 sets of 8 too much? I’ve been doing this on my volume days.
    16:46 How to minimize elbow pain when doing lots of pin presses?
    18:15 Is it normal to bruise after doing Zercher movements?
    19:08 Thoughts on incorporating strict curls as a main movement in multiple rep ranges to build size and strength?
    19:44 Best lower back exercise to do at home?

  • What are your thoughts on a semi stiff legged deadlift? (Knees not locked + back parallel with floor)I have been doing them for a few weeks and making steady progress. I don’t like the textbook stiff legged deadlift or conventional because I feel discomfort in my lower back. Thanks

  • Hello Alex, I’ve been running your novice program for a couple of weeks now, and I’ve been wanting to remove the squat form the B workout and put the deadlift as the first exercise and to add one isolation to it, like a shoulder side raise, since I already have tree trunk legs (years of playing football (europian) and then squatting, which could be a result of nucleus overload if it exists), and I don’t want my legs to overpower my upper body.
    I know you don’t like when someone alters your program, but that’s why I am asking you this.

  • I’m improving in nearly all my exercises but for whatever reason my pull ups (incl. variations) get weaker. Both when it comes to intensity (weighted) as well as in volume. Any idea where this may come from?

  • Not sure if Alex will answer this, not related to fitness. Anyways how do you become a better communicator? I always worry what to talk about and would love to improve!

  • Hey alex, I’ve popped a blood vessel in my eye after doing a PR on rack pull above the knee using the Wim Hof method. Is this something common? If so, what can I do to prevent it?

  • We are giving away 100$ to everyone who can complete this planks challenge!! (Send a DM when complete)

    https://www.instagram.com/p/Bn7If-Xg12u/?utm_source=ig_share_sheet&igshid=13tecsnvrxf3y

  • Regards 11:21, I do three days a week: Day 1 upper body intensity; Day 2 volume full body; Day 3 lower body intensity, with a day’s rest between training days (2 between day 3 and day 1)

  • What do you think of prioritising OHP in your routine to get it to x5 reps of your body weight? Would it give you crazy shoulders and upper chest gains?

  • Why are my side and rear delts so sore from the dumbbell farmer walk? It feels better than any shoulder exercise I’ve ever used before. Is this normal?

  • I wished i saw you long time ago, I followed your advice for a month and i already start break numbers on every thing and I noticed change in my power.. fuck all the coaches that’s i saw them before.
    Do you have any advice for that who will travel for long time, what the best things that he could do to keep things and numbers the way it was or remain as they are. Thank you

  • What are your thoughts on giant sets/supersets (60 second rests in between exercises) for your main compound movements (bench-row, overhead press-pull ups) on a volume/hypertrophy days? I find that my cardiovascular system holds me back from optimal performance but I need to get my volume in a relatively short amount of time

  • Do you think an upper/lower 4 day split with an intensity day (3-6 reps) and a hypertrophy day (6-12 reps)(and for lagging bodyparts like shoulders) is optimal or good for a novice/intermediate lifter (12-14 months) who used to only care about aesthetics but now whos goal is strength and mass? I would run a 3 day full body program but I need to keep workouts short and some days I need to work so I cant do legs somedays. Love your vids btw I hope one day I can be as strong and yoked as you:)

  • I’m still a novice and have currently managed to work my bench from an empty bar to 65kg for reps.
    I currently do 6×6 and discovered something very odd in terms of recovery, if i have rested only 1 night in between sessions i feel i am fatigued and lack enough strength to fully complete my sets.
    If i rest for longer then 2 nights, i get the exact same feeling, my triceps just start to fatigue very quickly, sometimes i have to call it quits on my 4-5th rep.
    However if i rest for exactly 2 nights inbetween bench sessions i feel i have more strength then ever, completing my session feels much easier and i bearly fail a rep.
    Is this a mix between lack of rest if i have only rested 1 night, and muscle atrophy if i have rested for longer?

  • I’m doing athlean x perfect total body workouts (it has an a b a/b a b three times a week system) should novices like me only focus on the four basic moves (squat, bench, deadlift, overhead press) or should we adopt the a b a/b a b system that focuses on a larger variety of compound movements?

  • Alex, how could I get as yoked as possible with only resistance bands (no access to barbell, dumbbells, weights, etc.)? If I was forced to only use bands for lifting long term, could I get as yoked as if I was able to use heavy barbells? Thanks!

  • Hey Alex, I’m 19 years old, 5’11 204 lbs, I squat 415 lbs, deadlift 505 lbs and bench press 295 lbs with a pause. I don’t usually have any sort of back pain until I perform squats for high volume. Heavy squats feel okay but higher repetitions cause my lower back extreme pain. Do you have any suggestions for correcting this?

  • I stopped squatting because of a hip/leg imbalance so am doing Lunges now. My Deadlift has decreased and I’m week of the floor. I take it its because of loosing quad strength.. How important are the quads in the Deadlift?

  • Is it possible to be 180-185 at 5’10 give or take an inch and be fairly lean and aesthetic? Or is that too heavy for that height to look basically how you do at 160? What would you say that person’s lifts should be?

  • I can’t go to the gym for the following month, but I can still do calisthenics training. Can I maintain my muscle just doing high volume bodyweight dips,pull ups and push ups in the mean time?

  • Hey Alex, what do you think of doing only 2 sets per exercise, one set would be, for example, volume ranging 6-8 reps and the other set would be structural hypertrophy ranging from 12-15 reps would this work and build muscle effectively, and the program would be run on push, pull and legs?

  • Hey Alex, I’m 138 lb, 5’8″, 16 y/o, I’ve been properly training for about 6 months now, my question is if a 250 (10%) calorie surplus is enough to get stronger and bigger, or if I could go a little bit more extreme with the surplus, like 500 calories?

  • Been hitting the gym for 2 1/2 months now. While my goal is losing weight (calorie deficit) I still feel the gains even now. I do suffer from the bench lol. Started benching at 105 (weak) now sitting at 185. Currently dying since all the gyms are closed!

  • Hey Alpha Destiny. What were the long term results of your nuclei overload training from several years ago? I only just found the topic from Migans channel and saw you tried it as well

  • i was seeing some old videos from you before i stumbled upon this newer. Gotta say you look bigger and you have sorted out your hair really well. Keep that look cuz it looks real good.

  • This channel should have ten times the subscribers…I wonder why Kinobody has 200K..
    Imma promote the the shit outta this channel.

  • hey alex i stopped working out for a while and started again i got in shape fast ( 20 kg muscle in 35 days muscle memory:D ) i got some tennis elbow and i overreach so quickly (with doing 10×10 rows, 10×6 ohp week total ) how can i get rid of this fast overreach cycle thx

  • Damn… that fight was SO one sided. I was 100% on Connor’s side. It was sad to see all these biased assholes (except Tyron and Joe Rogan) trash on Khabib after the fight. Completely dismissing the fact that Khabib was getting bood at constantly, been terrorized the whole time before the fight, and Dana wanted him to lose. They’re saying what Khabib did is so unacceptable but what Conor did is even more unacceptable with that Dolly incident. I’m a connor fan but even I see now how sheltered he is by Dana.

  • This is an aesthetics and health question. I’ve recently dropped a lot of weight, and am working on my musculature for aesthetics. I do not know, however, what is loose skin and what is fat. This jiggle on my legs is probably all fat, but what about along my back, or my belly, etc?? And if it is loose skin, is there anything I can do to help with that??

  • for your novice program is it ok to use a lowbar position on the box squat as i feel more comfortable and can squat more weight using low bar instead of high bar

  • Hey, Alex. I wanna grow my glutes fast to correct an imbalance. Would nucleus overload be a good way to accomplish this by doing banded glute exercises at home every day?

  • Hey Alex I’m about to try concurrent/conjugate for the first time and have a question — I notice that you don’t do band or chain work anymore. If these tools got you the greatest gains of your life a couple years ago, why did you stop? Is your current method working even better, or have your goals changed?

  • Do I need to do Side raises/Power side raises for side delts or just vertical pressing and some accessories such as Crucifix holds, scare crows, rear delt flies would be sufficient.

  • How can I add some width to my forearms. If I supinate they look pretty meaty, but how do I make them thicker if you were looking at me from the front and they’re pronated?

  • Im deadlifting 3 times a week, two days 3×5 and one day 3×8, I also do reverse hypers and Knee raises on off days for recovery and to traction my lower back, I am experiencing good gains but do you think this is too much?

  • Nice one for reasserting the obvious. It’s needed. Believe me. And answered all my questions which btw provoked “of course”. Good video. Underrated.

  • How much is two plates? We dont use pounds in my country, but I figure it’s 45 pounds per plate. So is it like 45*4+bar=around 200 pounds? can someone confirm?

  • Has your stance on alcohol changed? I am currently 180lbs 6ft 14.6% bodyfat been training for about a year. I am a heavy drinker when I drink (go out partying raving etc) (used to drink once-three times a week now I’m down maybe once a week/month haven’t drunk in 4 months). I was wondering how badly would it impact my cut. Currently I follow Martin Berkhans alcohol guide of consuming lean protein <30g fat and no carbs on days I drink.

  • Hey Alex, i put on 10kg in 6months (7kg muscle, 3kg fat).
    I was bulking (as you can tell not 100% lean) and im very happy with the results, anything is working out perfectly BUT my legs somehow not seem to gain mass.
    I train legs 2 times a week.
    Deadlifts, leg press, etc. but they don’t really grow.
    My arms have goten way bigger and also leaner although i put on some fat too, also chest, back but only my legs won’t grow idk why…
    Need help:(

  • When I squat low bar, I get huge elbow pain that extends all the way to my forearms and wrists.

    This pain is impacting my other lifts, like I cant do curls or triceps extensions or my elbows get inflammated. How do I stop having this?

  • As far as I understand, what you call concurrent training is intermidiate linear periodization (weekly mesocycles) with some exercised variation programed in?

  • So how do you select your weight for a new exercise? Or do you just ballpark it the first time and then increase the weight in the next cycle?

  • But in the gym where I train the starting lightweight start with 2.5kg and after that10kg15kg and so on no 1.5kg plate is there so what should I do

  • Hey man! I used to do weighted pull ups with about 30 pounds (i know not impressive) but was wondering how i can get back to it. Currently i can’t even do 2 pull ups.

  • Hey dude, i know this is kinda stupid but could you give me a genral idea of how long would it take? To get my chinups to 45kgs if im rotating 6 variations of the pullup? I am currently at 25 kgs for 5 reps…

  • i was trying to improve my record in that aimbooster game,a long time ago i had record 1:42 after some tryhard training and after a long layoff i decided im gonna play 3 challenge games everyday and i started yesterday.As i was listening to this video i almost unconsciously broke my old record (now 1:50) can you explain me wtf happened?

  • I don’t give a damn about numbers and I definitely don’t care about what other people’s standards are so I’m not rushing like you said

  • All relative to bodyweight of course. A 140lb lifter aint gonna lift the same as a 180lb lifter period even if they both train the same way.

  • I used to play crossfire like nearly 5-6 years ago and it is soo different from CSGO. CSGO actually uses skills and you need to actually learn it properly likle proper smokes and such. CSGO is a tactical FPS game and its WAY more competitive(have u seen the esporrts? holy shit!) Crossfires Pay2win and less skill is involved; it rivals COD.

  • Question in regards to your Novice Program..

    For people who don’t have a trap bar and have to do 1×5 conventional deadlifts on Workout B, do we still do still-legged deadlifts on Workout A? Or should we now do Good Mornings (or just cut out stiff legged/good mornings all together?)

    Wondering due to potential lack of recovery.

    EDIT: Also, when doing Close Grip Bench Press on Workout B, should I do it paused (which I love/prefer for my chest) or touch n’ go?

  • I will try something like this for my guitar practice. I was thinking of creating a daily routine to attack different “weaknesses”. There is a point when if I keep practising 6-8hs a day just burns me out.

  • Haha interesting… I wonder what else concurrent training could be applied to? Perhaps a lot of things actually. This video was great.

  • I can relate to it, as when I start a new game if I am good at it then after a while it doesn’t stay that way. I thought may be playing more and more would make you better but I felt the same feeling as if I hit plateau in a certain exercise that I am trying to get strong at. Adaptation is the problem! That was very informative.

  • Im assuming when you’re talking about novices you’re only talking about the adults. So can a 15 year old like myself hit those numbers on bench, deadlifts and squats in 6-15 months while running your novice program?

  • Fuck man…i never tought you were interested in gaming! especially in cs go! Respect dude, interesting way to mix up your different passions! By the way i hope you’re global hahaha

  • I weighed like 100 lbs when I began lifting. Saying everyone should get 405×5 in 12 months is ridiculous (even if you factor in the weight gain of 12 months of lifting).

    Like… I guess this applies to everyone who weighs at least 155 and has decent enough genetics, but not EVERYONE lmao

  • Alex how do I fix my uneven benchpress, and more specifically, an uneven scapula retraction? My left side seems to be more stable than my right side. I bench 215 and I really want to get to 225 soon.

  • Okay this advice is kinda bs, you can’t just keep adding 5lbs every workout as you progress, it gets much harder to add weight at you progress. And there is such a thing as body weight/size that dictates your progress speed and rough upper limit.

  • Started good till it got to 1:25. What “male”? Someone who hasn’t worked out in a long time is not someone I’d recommend they “must” put 45s on a barbell because of “what kind of male” won’t or can’t do it. The alpha nonsense. Guys need to do what works for THEM not some ‘male’

  • I am 15 not sure if I had poverty genetics but I could only do 185 for 5×5 after 3 months of squats on strong lifts 5×5. I had previously done squats but I had used a foam pad to make it comfortable till I realized that was wrong and I came back from vacation and decided to start with the empty bar. Added 5 lbs a workout easily. Got stuck along the way to 185 I would hit plateaus and have form breakdowns. I just had a hard time, before I knew it this program was kicking my ass every workout and I found it literally impossible to add weight to the bar every workout, but I found I could make weekly gains in 5 lbs on the squat and 10 lbs on the deadlift.Bench was going up like crazy even with my long arms since I started benching wide and it was around 160, 95-160 in 3 months. Then I learned how to leg drive and then the gyms shut down. I attribute my slow gains in strength to previously winging it in the gym for 9 months, my newbie gains phase was a recomp followed by a 3 month plateau due to lack of progressive overload. Followed by a 2 month cut from 16-12% body fat. Then I bought some program online did it for a month saw good arm gains. Then did strong lifts for 3 months and gym shut down lol.

  • Believe it or not most of the exercises if not all of them in your novice program is what Larry Wheels started off with. Of course there is the juice involved but that man is strong AF.

  • I’m somewhat new to lifting etc. I wanna bulk up and am thinking of hiring an online coach next year. Do you think it’s a waste of money when there’s so much info I can find online? Or no

  • Can somebody recommend a videos thats teaches a full program. Because every video i watch has different advice and only focuses on certain parts off the body.

  • I’m a competitor swimmer I train for about an hour and a half six times a week. (Swimming). I am 5”8 at 127 pounds. I have been doing an upper and lower body workout once a week each (primary lifts bench,squat, deadlift and shoulder press all at 4 X 6 ) and then one isolation day. I’ve noticed a slight increase in strength and definition after doing it for 4 weeks but no significant weight gain which is my primary goal alongside strength. I am about 8 10 percent body fat and try to each as much as I can so I take protein shakes and serious mass. What am I doing wrong?

  • Does the standard of 225 bench press apply to reverse bench press? I have only done reverse bench press since I have been training and I hit a wall at 185

  • good video. What about armwrestling gym training? Lets say your focus lift is a wrist curl. Would you rotate through different size handles, over knee sitting vs over knee standing at a slight angle, barbell etc.? And like wise for back pressure could you rotate through towel over knuckles wrist only, wrist plus arm added etc.? Does this make sense?

  • Hey Alex.
    In your novice program you say to do floor press and that the dumbbells version is too advanced for novices.
    So if i’m pretty experienced lifter that uses this program to get back into lifting after long calisthenics period and milk some linear gainz before starting the Naturally Enhanced program, wouldn’t dumbbells be better? or still use the barbell?
    which better and why?
    And should I lay on something to make the bar/dumbbells touch my chest (make it full range of motion movement) of leave it as partial press?

    thank you for answering you are the MAN!! love your work!

  • Great video man! Do you advice novices or intermediate bodybuilders stay away from above the knee rack pulls until they are advanced?

  • I am one of those who have “poverty genetics” since I live in a third world country, poverty is all over me.

    Just tried your novice program and yesterday is my test day, I realized how weak I am. I can only squat 60lbs and deadlift 90lbs for 6reps, i can still add weight but I don’t have a spotter and it’s my first time lifting in the gym.

    I hope I’ll get stronger using your program and I eat a good diet diet that I can afford. Thanks by the way.

  • How would you modify the beginner routine if your knees are shot? Just drop the squats & deadlifts? I’m walking in pain even after 3 days rest after a very light lower body workout.

  • Hey alex, why is the hex bar deadlift feel more difficult than the conventional deadlift? I understand that the moment arms are different, but if my max conventional is 455, then why does 225 on hex bar feel difficult?

  • I’m 5ft 6, 146lbs and I’d estimate about 20% body fat maybe a little lower. I’ve been working out for about 8months and I’ve lost 85lbs. I don’t know if i should eat in a calorie deficit or i should be eating in a surplus, If I tense up in the right light i have the tiniest bit of visible upper abs but nothing beyond that. I’d like to be big but not fat, I want to keep my face as thin as possible. what would you suggest?

  • the first advice I give train between 6-10 reps full body; frequency 4 days; eat a lot, and give them the adaptation volumes they need. if they build so many fast fibers from the start this is what will push them after to gain easier more fast strength gains if they add 15 kg of mass and muscle they will become way stronger i personally did this; after 6 months i were able to squat 140kg bench 90 kg ; deadlift 180 kg i did so much volume accessories ; i did concurred periodization but not the way you mentioned it ; i did it my own way:D and got so fucking strong when i started doing the strength programs.

  • Alpha have one question man if i do push day for example and i do incline bench and flat bench should i remove one and put it for next week so it can be flat bench one week incline the next but if i do this i would have to do 8 sets of flat bench to make up for the volume???

  • I’m running a 4 day per week upper lower split, 2900-3000 calories per day at 138 lbs body weight. I’m aiming for 1.5-2 lbs of muscle gain per month, focusing on adding a rep or 5 lbs to all my lifts every week. Hope to gain 20-25 lbs by August-September 2020 ������

  • Alex I had trained for 3 years and have not made much progress since I hadn’t built a strong base. Would this program still work for me?

  • For an intermediate lifter looking to add size, would you find increasing sets for 4-6 weeks ( start with 3 sets of 8-10 and up to 6 sets of 8-10 ) then deloading allowing for adaptation and suoer composition to occur and resetting weight after deload be more optimal for progressive overload rather than a linear approach where intensity is applied on a weekly basis (week one 3 sets 10 w/185, week two 3 sets 8 w/195 and so on for 4 weeks) which way is optimal for the intermediate

  • I squat 2 bars for 6 reps after 1 to 2 months of half ass leg training and all of these in a calorie deficit. I’m cutting for summer

  • Do you advise changing the exercise completely or simply switching variations? For instance, switching between weighted chinups, weighted pullups and weighted neutral grip pullups or flat bench, incline bench and close grip bench once you plateau on one of them. Does that work for breaking plateaus?

  • Sorry to burst any of your bubbles…but 99% of you are NOT going to hit a 225 lbs bench press for 5 reps after 6 months of training. Idgaf what program you run, even Alex’s.

    If you fall under any of the following, you MIGHT hit 225 for 5 in 6 months:

    1) Have really short arms and a thick rib cage. For you the bench is almost like an accessory lift. The range of motion is small enough that it won’t tax your central nervous system the same as other lifts will, so you will be able to make progress faster without plateauing/burning out. It’s kind of like how people don’t usually plateau on curls or tricep extensions, it is not a taxing enough lift to cause you complications with your CNS.

    2) You weigh a lot, or you choose to gain a ton of weight after you start lifting weights. If you weigh 200+ lbs, I think it is perfectly feasible for you to hit 225 for 5 in 6-12 months. You aren’t lifting that much over your body weight for it to be unrealistic. If you weigh almost as much as what you are lifting, it is so much easier on your stabilizer muscles that it isn’t even funny. That’s why NFL lineman bench 225 for almost 50 reps, but skill guys bench it for like 10-20. All of them have great genetics and have been training since high school, but the relative weight makes the lineman so much stronger at the bench press in particular. I’d cap it off at about 175 lbs…anything lighter than that and you’re not gonna be benching 225 lbs for 5 in 6 months unless you fall under the previous point.

    3) You started off relatively strong. If you can bench 185 for 5 due to relative strength which you gained through some other means, 225 for 5 isn’t a worlds away either.

    Point blank…if you are an average dude weighing between 120-175 lbs, never lifted a weight before in your life, have a normal ROM on the bench, or are not already pretty strong due to some external reason, 225 for 5 in 6 months is NEVER going to happen.

    Maybe in a year or two.

    I’m not hating, I want you to succeed. It’s just that sometimes I look back at Alex’s older videos and wonder wtf he is talking about. He has great content and gives great advice, but sometimes it just makes no fucking sense.

  • This is great information. Thank you. I don’t know if I’m just hard of hearing but I cannot understand some words you say at 0:44 seconds in. “Reach your????????? bench”? Someone chime in for my understanding. Thanks.

  • I have a question. I’ve been lifting for at least a year now but for that year I’ve been working out incorrectly (80%isolations, rarely any compounds, barely applying progressive overload, only lifting when I feel like it, poor diet) is it still possible for me to get those beginner gains anymore by doing what you said?

  • what about rotating sets and reps to stop the biological law of accommodation like first week 3 x 8 second week 4 x 6 third week 5 x 5 fourth week 7 x 3

  • I have not been able to add 5 lb every single workout to my squat and bench… deadlift is slowing down too now. I am running 5×5. Why am I not able to add 5lb every workout? It’s just not possible for me. I can do weekly sometimes. Been training for 3 months.

  • Do you think straight sets are the way to go and just add weight when you get for example 3×10 with the same weight. Or add weight each set if that set was light

  • My gym has only 5-7 people who are big and advanced, everyone else has tiny legs and does bicep curls all day, they also use the biggest dumbbells that they can barely move lol, I always felt weird, they keep staring at me for using lighter weights.

  • Hello Mr Destiny, have you thought about creating a specific plan so that people who only have two days to train Can follow? Wouldn’t someone training twice a week need a few tweaks to optimize the plan EG a little more volume on each day to balance the reduced frequency? Or is it a case of who cares just follow the three day plan as is whilst only training twice? Thank You

  • This was surprisingly an excellent video, very interesting. I would love to hear your take on how to build an inexpensive, yet good (300-500 dollar) gaming pc.

  • Hey Alex can I do one arm dumbell farmer walks and one arm dumbell shrug at both sides without any imbalances? I asking because I dont have enought weight at home to do both arms

  • is this video referring to novices of all ages or generally older guys? Cause I’m 17 and have been training for almost a year consistently and max bench is at 200 for 1 rep. I thought it was a decent progression but watching this video I feel like I should be much stronger rn. I didn’t follow a proper novice program like starting strength in the beginning (which I regret) I just added weight to the bar daily and progressed in rep scheme of 4-6.

  • Imo novices shouldnt be doing NE. Even with 3 week blocks (15 lbs every 3 months, 5 lbs per month), youre still progressing at a substantially low rate for a novice (its the same rate as 1 week blocks or 5 lbs per month). It will get them an increase of 60 lbs for the first year. I think itd be best for a weekly progression if not workout to workout. Something like canditos lp or something along the lines of. But NE for novices is just too slow progression. And the

  • Hi alex. Great programme!!! I am a basketball player. Will this novice programme help my explosiveness during the game. And will my basketball impact my ability to make gains in the novice programme??

  • This is true. I started using sniper rifles in Black ops 3 and when I went back to assault rifles, I did much better. I still suck ass at COD though.

  • First time i tried lifting 5 years ago, i went from 14kg/30lb db bench to 22kg/47lb db bench in 7 months, had no fucken idea wtf i was doing. 5 years later, i went from 16kg/35lb db bench to 32kg/70lb db bench in 3 months. i just went in with the extremely simple idea that every workout, imma add reps or upgrade the dumbbells to the next heavier set. progress is definitely slowing down though, i used to gain 2 reps every 3 sets every workout, now its just 1 rep.

  • Basic example of a concurrent periodization program by the WSB teplate:

    Cycle 1

    Week 1

    Monday – Max Effort Squat/DL

    Low box squat – work up to a 3rm

    Glute ham raises 4 x 8

    Reverse hyperextension 4 x 8

    Incline bench sit-ups 4 x 15

    Wednesday – Max Effort Bench

    Close grip bench – work up to a 3rm

    T-bar rows 4 x 8

    Rear dumbbell raises 4 x 12

    Lying barbell extensions 4 x 12

    Friday – Speed Squat

    Box squats 45% 8 x 2

    Speed deadlift 65% 6 x 1

    Glute ham raise 4 x 8

    Reverse hyperextension 4 x 8

    Incline bench sit-ups 4 x 15

    Sunday – Speed Bench

    Speed bench 45% 9 x 3

    T-bar rows 4 x 8

    Rear dumbbell raises 4 x 12

    Lying barbell extensions 4 x 12

    Week 2

    Monday – Max Effort Squat/DL

    Rack Pull – work up to a 3rm

    Glute ham raise 4 x 8

    Reverse hyperextension 4 x 8

    Incline bench sit-ups 4 x 15

    Wednesday – Max Effort Bench

    Floor Press – work up to a 3rm

    T-bar rows 4 x 8

    Rear dumbbell raises 4 x 12

    Lying barbell extensions 4 x 12

    Friday – Speed Squat

    Box squats 50% 8 x 2

    Speed deadlift 70% 6 x 1

    Glute ham raise 4 x 8

    Reverse hyperextensions 4 x 8

    Incline bench sit-ups 4 x 15

    Sunday – Speed Bench

    Speed bench 50% 9 x 3

    T-bar rows 4 x 8

    Rear dumbbell raises 4 x 12

    Lying barbell extensions 4 x 12

    Week 3

    Monday – Max Effort Squat/DL

    Goodmorning– work up to a 3rm

    Glute ham raise 4 x 8

    Reverse hyperextensions 4 x 8

    Incline bench sit-ups 4 x 15

    Wednesday – Max Effort Bench

    Rack Press – work up to a 3rm

    T-bar rows 4 x 8

    Rear dumbbell raises 4 x 12

    Lying barbell extensions 4 x 12

    Friday – Speed Squat

    Box squats 55% 8 x 2

    Speed deadlift 75% 6 x 1

    Glute ham raise OR reverse hyperextensions 4 x 8

    Incline bench sit-ups 4 x 15

    Sunday – Speed Bench

    Speed bench 55% 9 x 3

    T-bar rows 4 x 8

    Rear dumbbell raises 4 x 12

    Lying barbell extensions 4 x 12

    Week 4

    Monday – Squat/DL skill day (instead of max effort)

    Free Squat work up to 85% of 1rm

    Deadlift work up to 85% of 1rm

    Glute ham raise 4 x 8

    Reverse hyperextensions 4 x 8

    Incline bench sit-ups 4 x 15

    Wednesday – Bench skill day (instead of max effort day)

    Bench Press – work up to 85% of 1rm

    T-bar rows 4 x 8

    Rear dumbbell raises 4 x 12

    Lying barbell extensions 4 x 12

    Friday – Speed Squat

    Box squats 45% 8 x 2

    Speed deadlift 65% 6 x 1

    Glute ham raise 4 x 8

    Reverse hyperextensions 4 x 8

    Incline bench sit-ups 4 x 15

    Sunday – Speed Bench

    Speed bench 45% 9 x 3

    T-bar rows 4 x 8

    Rear dumbbell raises 4 x 12

    Lying barbell extensions 4 x 12

    Cycle 2

    Week 1

    Monday – Max Effort Squat/DL

    Low box squat – work up to a 1rm

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Wednesday – Max Effort Bench

    Close grip bench – work up to a 1rm

    Bentover barbell rows 4 x 8

    Shrugs 4 x 8

    Lying dumbbell extensions 4 x 12

    Friday – Speed Squat

    Box squats 50% 8 x 2

    Speed deadlift 70% 6 x 1

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Sunday – Speed Bench

    Speed bench 50% 9 x 3

    Bentover barbell rows 4 x 8

    Shrugs 4 x 8

    Lying dumbbell extensions 4 x 12

    Week 2

    Monday – Max Effort Squat/DL

    Rack Pull – work up to a 1rm

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Wednesday – Max Effort Bench

    Floor Press – work up to a 3rm

    Bentover barbell rows 4 x 8

    Shrugs 4 x 8

    Lying dumbbell extensions 4 x 12

    Friday – Speed Squat

    Box squats 55% 8 x 2

    Speed deadlift 75% 6 x 1

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Sunday – Speed Bench

    Speed bench 55% 9 x 3

    Bentover barbell rows 4 x 8

    Shrugs 4 x 8

    Lying dumbbell extensions 4 x 12

    Week 3

    Monday – Max Effort Squat/DL

    Good morning work up to a 1rm

    Glute ham raise 4 x 8

    reverse hyperextensions 4 x 8

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Wednesday – Max Effort Bench

    Rack Press – work up to a 1rm

    Bentover barbell rows 4 x 8

    Shrugs 4 x 8

    Lying dumbbell extensions 4 x 12

    Friday – Speed Squat

    Box squats 45% 8 x 2

    Speed deadlift 65% 6 x 1

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Sunday – Speed Bench

    Speed bench 45% 9 x 3

    Shrugs

    Bentover barbell rows 4 x 8

    Lying dumbbell extensions 4 x 12

    Week 4

    Monday – Squat/DL skill day (instead of max effort)

    Free Squat work up to 90% of 1rm

    Deadlift work up to 90% of 1rm

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Wednesday – Bench skill day (instead of max effort)

    Bench Press – work up to 90% of 1rm (3RM)

    Bentover barbell rows 4 x 8

    Shrugs 4 x 8

    Lying dumbell extensions 4 x 12

    Friday – Speed Squat

    Box squats 50% 8 x 2

    Speed deadlift 70% 6 x 1

    Back Extension 4 x 8

    Cable pulldown abs 4 x 15

    Sunday – Speed Bench

    Speed bench 50% 9 x 3

    Bentover barbell rows 4 x 8

    Shrugs 4 x 8

    Lying dumbbell extensions 4 x 12

    Cycle 3

    Week 1

    Monday – Max Effort Squat/DL

    Low box squat – work up to a 1rm – (Try to beat previous cycle’s pr)

    Cable pullthroughs 10 x 8

    Hanging leg raise 4 x 15

    Wednesday – Max Effort Bench

    Close grip bench – work up to a 1rm– Try to beat previous cycle’s pr

    Dumbbell Rows 4 x 8

    Pulldowns 4 x 8

    Cable Pushdowns 4 x 12

    Friday – Speed Squat

    Box squats 50% 8 x 2

    Speed deadlift 70% 6 x 1

    Cable pullthroughs 10 x 8

    Hanging leg raise 4 x 15

    Sunday – Speed Bench

    Speed bench 50% 9 x 3

    Pulldowns 4 x 8

    Dumbbell Rows 4 x 8

    Cable Pushdowns 4 x 12

    Week 2

    Monday – Max Effort Squat/DL

    Rack Pull – work up to a 1rm Try to beat previous cycle’s pr

    Cable pullthroughs 10 x 8

    Hanging leg raise 4 x 15

    Wednesday – Max Effort Bench

    Floor Press – work up to a 1rm Try to beat previous cycle’s pr

    Dumbbell Rows 4 x 8

    Pulldowns 4 x 8

    Cable Pushdowns 4 x 12

    Friday – Speed Squat

    Box squats 55% 8 x 2

    Speed deadlift 75% 6 x 1

    Cable pullthroughs 10 x 8

    Hanging leg raises 4 x 15

    Sunday – Speed Bench

    Speed bench 55% 9 x 3

    Dumbbell Rows 4 x 8

    Pulldowns 4 x 8

    Cable Pushdowns 4 x 12

    Week 3

    Monday – Max Effort Squat/DL

    Goodmorning– work up to a 1rm Try to beat previous cycle’s pr

    Cable pullthroughs 10 x 8

    Hanging leg raises 4 x 15

    Wednesday – Max Effort Bench

    Rack Press – work up to a 1rm (Try to beat previous cycle’s pr)

    Dumbbell Rows 4 x 8

    Pulldowns 4 x 8

    Cable Pushdowns 4 x 12

    Friday – Speed Squat

    Box squats 45% 8 x 2

    Speed deadlift 70% 6 x 1

    Cable pullthroughs 10 x 8

    Hanging leg raises 4 x 15

    Sunday – Speed Bench

    Speed bench 45% 9 x 3

    Pulldowns 4 x 8

    Chin-ups 4 x 8

    Dumbbell Rows 4 x 8

    Cable Pushdowns 4 x 12

    Week 4

    Monday – Squat/DL skill day

    Free Squat work up to 95% of 1rm

    Deadlift work up to 95% of 1rm

    Cable pullthroughs 10 x 8

    Hanging leg raises 4 x 15

    Wednesday – Bench skill day (instead of max effort)

    Bench Press – work up to 95% of 1rm

    Dumbbell Rows 4 x 8

    Pulldowns 4 x 8

    Cable Pushdowns 4 x 1

    Friday – Speed Squat

    Box squats 50% 8 x 2

    Speed deadlift 70% 6 x 1

    Cable pullthroughs 10 x 8

    Hanging leg raises 4 x 15

    Sunday – Speed Bench

    Speed bench 50% 9 x 3

    Dumbbell Rows 4 x 8

    Pulldowns 4 x 8

    Cable Pushdowns 4 x 1

    Cycle 4

    Week 1

    Monday – Max Effort Squat/DL

    Low box squat – 1rm (Try to beat previous cycle’s pr)

    Glute ham raises 4 x 8

    Reverse hypers 4 x 8

    Planks 4 x 15

    Wednesday – Max Effort Bench

    Close grip bench – 1rm (Try to beat previous cycle’s pr)

    Machine rows 4 x 8

    Pullups 4 x 8

    Dips 4 x 12

    Friday – Speed Squat

    Box squats 55% 8 x 2

    Speed deadlift 75% 6 x 1

    Glute ham raises 4 x 8

    Reverse hypers 4 x 8

    Dumbbell side bends 4 x 15

    Sunday – Speed Bench

    Speed bench 55% 9 x 3

    Machine rows 4 x 8

    Pullups 4 x 8

    Dips 4 x 12

    Week 2

    Monday – Max Effort Squat/DL

    Rack Pull – work up to a 1rm Try to beat previous cycle’s pr

    Glute ham raises 4 x 8

    Reverse hypersextensions 4 x 8

    Dumbbell side bends 4 x 15

    Wednesday – Max Effort Bench

    Floor Press – work up to a 1rm Try to beat previous cycle’s pr

    Machine rows 4 x 8

    Pullups 4 x 8

    Dips 4 x 12

    Friday – Speed Squat

    Box squats 45% 8 x 2

    Speed deadlift 70% 6 x 1

    Glute ham raises 4 x 8

    Reverse hyperextensions 4 x 8

    Dumbbell side bends 4 x 15

    Sunday – Speed Bench

    Speed bench 45% 9 x 3

    Machine rows 4 x 8

    Pullups 4 x 8

    Dips 4 x 12

    Week 3

    Monday – Max Effort Squat/DL

    Goodmorning– work up to a 1rm (Try to beat previous cycle’s pr)

    Reverse hypersextensions 4 x 8

    Glute ham raises 4 x 8

    Dumbbell side bends 4 x 15

    Wednesday – Max Effort Bench

    Rack Press – work up to a 1rm Try to beat previous cycle’s pr

    Machine rows 4 x 8

    Pullups 4 x 8

    Dips 4 x 12

    Friday – Speed Squat

    Box squats 50% 8 x 2

    Speed deadlift 70% 6 x 1

    Glute ham raises 4 x 8

    Reverse hypersextensions 4 x 8

    Dumbbell side bends 4 x 15

    Sunday – Speed Bench

    Speed bench 50% 9 x 3

    Pullups 4 x 8

    Machine rows 4 x 8

    Dips 4 x 12

    Week 4

    Monday – Squat/DL skill day

    Free Squat work up to 85% of 1rm

    Deadlift work up to 85% of 1rm

    Glute ham raises 4 x 8

    Reverse hyperextensions 4 x 8

    Dumbbell side bends 4 x 15

    Wednesday – Bench skill day

    Bench Press – work up to 85% of 1rm

    Machine rows 4 x 8

    Pullups 4 x 8

    Dips 4 x 12

    Friday – Speed Squat

    Box squats 55% 8 x 2

    Speed deadlift 75% 6 x 1

    Glute ham raises 4 x 8

    Dips 4 x 15

    Sunday – Speed Bench

    Speed bench 55% 9 x 3

    Pullups 4 x 8

    Machine rows 4 x 8

    Pullups 4 x 8

    Dips 4 x 12

    Week of the PR’s

    Light assistance work only Monday – Wednesday

    Rest from Thursday until PR week

    Notes

  • do you think benching 135kg @ 70kg is advanced or advanced-intermediate? i think i can up around 2.5kg every 3 months but my strenght programing is lacking

  • For Q&A: This the 2nd time i strain my neck doing OHP and now I turn my head like robocop. Do i need to warm up my neck or make it stronger? Training neck makes me dizzy so i avoid it.

  • You said that we should not add forearm work on the novice program. But at the end of each workout can I do some neck work and pullovers to get a stomach vacuum?

  • Is it that easy to bench 2 plates on both sides in 6-12months? Is he talking about African guys? Should’ve considered small asian kids too�� A proud Asian here and have been doing this shit for 2 years now but i can still bench 205, deadlift 315, squats 275 and OHP 135*5

  • Make a best body program for Kratos. You can take your Spartan heritage and apply it to help turn me into a roid raged bald guy kill the gods of Olympus lol. Seriously though, I think it could be a cool concept.

  • Hey Alex, can i do regular barbell/db curls instead of the precher curls in your novice program? My gym doesnt have a preacher curl bench

  • what do you think about this 3 day split?( push pull/legs push/pull legs ). 2 compound movements each and 1 or 2 isolation exercises at the end.

  • Best Q&A so far! Alex I have a question, I started today to do bb bench press instead of db, I have been doing db for almost 2 years with 0 barbell training for chest. The movement was a bit shaky and I was expecting to be able to do more weight. Will this fix by itself?

  • Great video, the only thing, i slipped a disk in my upper back before from doing mixed grip deadlifts, the physical therapist i went to said that it puts uneven pressure on your traps and can lead to injuries and imbalances?

  • hi Mr.Leonides..first: i reminding you to do me the routine video of grig plitt workout..second:Q&A..after 5month of 3days split fullbody workout my 5 Max RP in deadlift: 180 pounds..SQUAT ATG:130 pounds..OHP:40 pound..flat bench: 120p…what is wrong please advice?

  • hey Alex our Coach has us doing split routine mon-thurs upper and lower…. so my question is is it better to do agility worklike ladder and cone drills and explosive jumping work like box jumps and nbmd work all in one session after an upper or lower body lift or split the agility work and explosive work into 2 different days for example agility work on upper and explosive after lower….or just Saturday all in one session considering we practice mon-thurs

  • Man I don’t have money nor a paypal account tried doing Naturally Enhanced invented by myself lost ALL KINDZ OF GAINS squats are 135 x 5 HAHAHAH

  • Alex can u please help me? I dont have girlfriend but I fallen in love with one,and also I watched your video ‘improve listening skills to attract hot woman’ and then I realised why I dont have any girlfriend or best friend,and the reason is when I talking with girl or friends I have ‘awkward silences’ soo often,and every time I listen them when they are talking and what they are talking I just have awkward silences after they finish what they want to say and I dont know how to fix them….In video u also said that you should listen person carefully and dont think about what next should you say to the person,I do this to,and I never think what next should i say…please tell me how cAn I talk forever without awkward silences and create relationships and best friends…

  • hey alex, novice strength programs stress that you will gain significant weight in order to successfully finish them. I am still a novice lifter, now at the point where i need to seriously bulk to increase my lifts. However, i aIso want to maintain my leanness and athleticism as a 100m-200m sprinter. Is it possible to develop in both? I wanna hit that 1000lb total while still fit and quick enough to run a smooth 10.6 100m. thanks for reading this

  • Hey Alex, noticed that a lot of your fans start their sentences off with “Hey Alex”, is this good for muscle hypertrophy or should we switch it up to something else to confuse the body? Right babe?

  • Hi Alex. I brought naturally enhanced but returned it due to lack of bicep work. I am considering re buying it because I really want to follow it. You’re biceps are pretty big.. how can I get back arms if there is literally minimal bicep work… I feel as if I’m gonna get to big in the neck, traps, forearms, shoulders compared to my arms? my biceps are shit as they are (also I have tiny forearms)… are my small biceps a cause of small forearms?

  • hey alex ive been running your novice program for a couple weeks now, and i was wondering if i could throw in a couple sets of band facepulls and calf raises are they are lagging bodyparts. cheers bro keep up the goodwork

  • With the mixing rep range question, isn’t that describing the max effort method? Like 1-3 rep max and then 8-20 reps for accessories? Correct me if I am wrong

  • Yo Alex, I’m a pretty tall guy (6’2″) with particularly long legs and had been following a 5×5 program to fulfill my newb gains. Everything was going well with all the exercises except for squats, which for some reason seem to absolutely kill my knees. I have done endless research on the mechanics of the movement, read a lot of articles and have watched many credible tutorials on the movement. I should mention that I do have tight ankles, but I have bought squat shoes and I can fully squat into the hole with good form, knees tracking with toes, back tight, using valsalva maneuver, below parallel always, but my knees still get achy. There is this squat or die mentality in the internet fitness community, but is there a time where you just have to decide that the movement does not agree with your body it would be best to drop squats and do leg press instead? Leg press does not hurt my knees at all. The knee pain seems to happen with both high and low bar squats.

  • Maybe i’m going about this wrong in my programming. I went from flat bench to incline bench with a pause, I decided to do flat bench again to see if my progress regressed and i felt a lot weaker because i got used to incline. Im also doing a bro split right now what could I do to keep my flat bench strength while specializing in other movements?!

  • Hey Alex, I used to be a skinny guy with very small appetite and I ate barely 2000 kcal on a daily basis scince I have been eating in a caloric surplus and force feeding my self for the past years I have noticed that i have a very big appetite now and getting calories is very easy for me like I can eat 3000 kcal and still be hungry for the rest of the day btw my TDEE is around 2800 kcal.Alex you know why is that the case?

  • hey alex! you think leroy colbert fullbody 3times per week its a good idea? i was thinkin if wouldnt be better, make 3 diferent types of progression, one type per day of woekout, first day ( volume day ) the progression would be reducing time betwen sets( 10 reps fixed )/ second day simple put more weight( 5 reps fix ) / third day the weight will be fixed and the progression will be in the number of reps( 6-10 unitil i reach 10, then put more weight). this way i can give a fuckin lot of diferent stimules while progressin overral volume desnity and intensity, good or shit idea? i admire your work! peace( yeah, the same analphabet brazilian dude: D )

  • KILLER Q&A! More questions like these ones, these were pure awesome.
    PS: I AM VERY SORRY FOR THE DELAY, YOUTUBE’S PIECE OF SHIT PROCESSING TOOK MANY HOURS