5 WORST Novice Training Mistakes!

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Are you a first year lifter? New beginners/novices make these 5 training mistakes, causing fewer muscle gains.
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0:00 Introduction
0:06 (1) Only Self Limiting Variations
4:50 Barbell Apparel Ultralight Joggers
5:31 (2) Avoiding Early Specialization
9:49 (3) Favoring Biased Exercises
13:07 (4) Rushing The Novice Process
16:57 (5) Calisthenics & Cardio
20:14 Conclusion
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(FREE) Dead Gorgeous x Hip Hop Instrumental x Boom Bap Type Beat x 90s Type Beat x Boombap x 2022
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#noviceprogram #novicelifter #beginnerworkout

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Опубликовано:

20 июл 2024

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Комментарии : 519

@BaldOmniMan Год назад

That first one is a huge pet peeve not gonna lie 😂😂😂

@AlexLeonidas Год назад

Mannnnnnn it's been adding up so just had to make this a major point 😂😂😂

@innovatixn99 Год назад

"i'm stuck at 185 lbs x 5" proceeds to do 5 sec paused bench with 100 lbs

@innovatixn99 Год назад

@Stev-ifficult supersetted with face pulls

@kickstothehead3705 Год назад

@@innovatixn99 are u tall ?

@shades4313 Год назад

@@YouHaveToLiveIt with 60 seconds rest between sets 😂

@MuskAss Год назад

Truly you don’t need to target weak spots when you’re starting out, because as a novice your whole body is a weak spot

@AlexLeonidas Год назад

Exactly

@charliemarley1513 Год назад

The progress you've made over the last few years is absolutely inspiring. Keep it up man

@alilamrabat2590 Год назад

the talk at the end preaching being an overall athlete rather than a lifter who cares only about aesthetics is what most people need to hear.

@limo-swine6537 Год назад

Alex back to his energetic self. I feel so happy now that you can be normal again after that amazing self coached bodybuilding performance. True inspiration.

@AlexLeonidas Год назад

Feeling soooooooooo much better brother!! Bodybuilding is no joke especially when you don't have hormones helping you out. You literally feel like DEATH at the end, and it's crazy how shortly after comp the body starts to rebound in energy, size, and performance.

@helmutkrusemann9194 Год назад

Vote guys if you want to see a completely new hypertrophy focused program for absolute beginners who are new to fitness, bodybuilding and strength training, to build a solid foundation for his conjugate approach like he mentioned on the last q and a. A program that takes all his new knowledge he gained the last decade into account to get buff and jacked as possible without milage and minimalism. I would appreciate your help even if you are into lifting for a while. thank you very much

@AlexPittEdo Год назад

hell yeah!

@Ello769 Год назад

take my money sir

@nooblifter390 2 месяца назад

You fell for the meme...basics work the best. His novice program is pretty solid.

@ourboyhemingway Год назад

Perfect timing Alex, I have buddies who are affected by lifetime novice syndrome, and they’re constantly making these mistakes and over complicating things! Embrace noob gains and train hard and consistently.

@AlexLeonidas Год назад

Maybe after this video, you'll finally get out of that novice prison! Cheers brother, you're spot on with that last saying. In other words, you already know what you have to do to succeed.

@TemurMuhabbat Год назад

@@AlexLeonidasHey Alex, what about us stuck in the intermediate prison? It's so confusing, it seems like unless I spend a lot of time learning about programming and prioritizing it over other things in life, there is just no way to progress.

@D.3100 Год назад

I used to do cardio alot but with weights and my cardio was great and I could sleep barely at all and still crush the gym now I sleep 12 hours a night and I'm constsntly fatigued and squats of 3 sets feel like I'm digging into every fibre of my being and my second excersise I wanna go home and feel sick

@D.3100 Год назад

Everything feels so hard now my cardio is trash I rely on caffeine and sleep so many hours a night, have barely any sex drive and have constant anxiety because I got into a confrontation with a guy and beduase Id become so out of shape I embarrassed myself

@ourboyhemingway Год назад

@@TemurMuhabbat what are your goals?

@JuliusCaesar103 Год назад

Damn, pushing the envelope with the physique and wisdom after so many long years. If anything, you inspire me and many others to just continue chasing our physique goals for the long run.

@user-jp7ni5xv1r Год назад

as an experienced lifter whos a lot bigger than alex, hes barely scratching the surface of gains. his knowledge has come a long way, but dont be surprised to see a lot more growth. Re. deadlift. how much lift you weight IS NOT the key. can you lift the weight for 10 reps with a 3 second negative without slamming the weight on the floor? thats a completely different type of lift that will engage the lats A LOT more.

@navdalmia6488 Год назад

Been a long time viewer of the channel, since about 2016. One thing I love about you is that you get straight to the point within 5 seconds, no long drawn out shit. Your advice and insights have been invaluable to my lifting journey, and I owe a lot of my current physique to you. Cheers, and keep up the great work

@AlexLeonidas Год назад

No time wasting over here, much love OG Nav! I'm grateful for your long-term support and very happy that much of your gains were accelerated through watching my videos. Cheers to many more 💪🏻💪🏻

@alexanderthegreatest_ Год назад

Im so grateful for creators like you, that prove with actions that progress and improvement is possible every year, without the need to hop on gear. Nothing but respect!

@AlexLeonidas Год назад

Knowledge acquisition > gear Much love brother!

@Quickkill6658 Год назад

Great content. Held a up a mirror to me and made me realize despite years of lifting I’m probably closer to the end range of novice than I’d like to admit. Not strong enough or big enough for the time put in. I’d like to say your one of your videos on getting cut was really helpful for me as well. Im down 10 lbs and have been maintaining weight while maintaining strength/reps as well. Slowly upping the calories

@corenko Год назад

0:00 Me coming to the child's playground to do 7 supersets of pull ups & dips (kids are terrified)

@AlexLeonidas Год назад

Funny enough most of the time they don't care, they'll just keep having fun. Once I went for a water break, came back and some kid was using my rings copying the major movements 😂💪

@freehatespeech6804 Месяц назад

@@AlexLeonidas Lmao, epic

@yigamooo Год назад

Thank you so much Alex, I have been following you for a long time now, always coming back whenever I have any questions about my training, and although I am not a novice anymore, this video still opened my eyes a bit. Thank you so much for the top tier content!!

@Shauntomac Год назад

Thanks for reminding us to get bsck to the basics! Ive fallen for being to hyper focused on biomechanics, resistance profiles, low fatigue etc and ended up using cables and unproven excercises to much. Ive just recently switched back over to some more of the big basics and reducing the reps on first 1 or 2 exercises

@BasementBodybuilding Год назад

Your physique is looking nuts man… always improving.

@AlexLeonidas Год назад

Only getting better my brother, thank you. With the new training I've learned, I suspect this next bulk will result in even crazier gains.

@mevans_fitness.lifestyle Год назад

You always say the hard truths. Love the tough love and no b.s style of advice and content you always give us natural guys. Also, for me, I wouldn't consider myself a novice and maybe not even a late novice. Probably more intermediate considering I've had a few years of training but with a year or more off because of life issues and injury. But been at it for over 9 months consistently now and just this week wrote out a new program for this next meso cycle, and ever I had to do what you are advising to do. I had to cut down my variation. Get back to more consistent and TRACKABLE exercise selection. Tweaked my volume and added some frequency. And even just two days in. I can already tell my body is responding much better and my SFR is much more manageable. I found myself doing so many different movements through my working splits the last few months. And having a hard time tracking progress. Even with strength and size gains. I knew I was leaving allot more gains on the table. And taking the time to sit down and really put a lot of thought and intelligence and realistic shit into my a disciplined program is what I needed and probably so many more do to. Winging it and changing your movements up left and right. No. Stick to the basics. Some isolated work. Progress. Track it. Stay consistent. And then review after a mesocycle or few months. And adjust as needed if needed at all. Love the advice brother. Love the isanse physique your built. Keep it up. Thank you.

@anonymous6045 Год назад

Regarding that first point. I believe more and more individuals (especially novice lifters) are subconsciously placing themselves near the advanced/elite end of the spectrum by bombarding themselves with fitness content. You gotta have the years under your belt before you start training like Alex. That being said, we can all learn something from Alex. Thank you for the great content sir.

@borism.5375 Год назад

Warm weather really caught me by surprise! Progressing in workout difficulty was the simplest, most mindless, snd the most influential change I made in contrast to minimalist routine planned out. Also, total body tension is the most important term imo, for calisthenics at least.

@TAL20013 Год назад

Loving heavy calisthenic movements at the minute, heavy dips, rows pull-ups and pushups have become a staple, working on wall assisted hspu and the progress has been great. Calisthenics absolutely has a place.

@CoinOperated. Год назад

This video was the highlight of my day! Thank you Alex! Been subbed for 5 years

@zeratul8372 Год назад

Was just rewatching videos! thanks for the consistent uploads alex

@Galuche1L1U Год назад

I've been getting back into lifting weights after stopping around 2020 when the gyms closed. Now I have the luxury of doing it at home with a home gym but I've been missing the tough love from some of the gym bros. Alex's content hits the spot though. Re-fed Alex is another beast too, love the energy.

@5FT6MAN Год назад

gay and thats sad

@Galuche1L1U Год назад

@@5FT6MAN ... is that flirting or..?

@mrblackmamba117 Год назад

Awesome video bro. Very underrated advice for beginners.

@GymGarageMan Год назад

Been training 40 years, since discovering this channel learning lots of new tips! Even at 52 lol thanks man!!!

@sazmc7642 Год назад

Just checked your channel garageman BRUTAL training keep it up old man 🔥

@itsdaniel4432 Год назад

🎉

@AlexLeonidas Год назад

I appreciate you Sir, keep showing these youngsters how it's done 🔥🔥

@naveentharaka7937 Год назад

much needed video brother 🙂thx

@xodaraps2053 Год назад

I took your advice though Alex and did calisthenics all throughout my bulk and its actually insane what happens when you lose a bit of weight. Just started my cut and it already feels like I'm floating on my pullups. Keep killing it bro.

@epicchrist2941 Год назад

When am I supposed to do the calithenics? Like during the rest days? Or during the work out?

@xodaraps2053 Год назад

@@epicchrist2941 Calisthenics on off days would just be to grease the groove as Alex says, not to build muscle. I just do them on regular training days. Weighted pullups and weighted dips. You can also use rings for pushups, pullups and dips. Even deficit handstand pushups if you are an absolute beast. Lots of potential for calisthenics to replace regular free weight or machine exercises. Alex has plenty of videos on it.

@highcalibertrainers Год назад

You’re putting the best content out for us in the natty community Alex 💪🏻

@AlexLeonidas Год назад

Doing my best homie, thank you! The guys I've interviewed are also crushing it 💪🏻💪🏻

@Ash-D- Год назад

Brilliant insights here alex, another cracking video. You keep leveling up in not only physique but fitness wisdom too. goat of youtube fitness!

@AlexLeonidas Год назад

Thank you Ash D!

@Ash-D- Год назад

@Alex Leonidas my pleasure bro 😎👊

@nooblifter390 Год назад

Alex , I have recently found you. And you have changed my view on Natural Potential...like really. We would like to see much more on Novice Training and workout videos will help too.

@ardee2124 Год назад

Excellent video and looking JACKED man. I'd love to see that calisthenics and dumbbell workout you hit in the park from the b-roll footage!

@MACaBELLiSUS Год назад

It’s awesome seeing your W/Os taken outside, need more footage of ya outside gettin the Vit D!! LFG!!!

@mugenx7974 Год назад

I truly didn't know I needed this video. Thank you brother

@nomaderic Год назад

The back guys at the cable machines are what I see everyday lol. This is an amazing list, I almost fell for most of these and see so many others who have fallen for them. One thing I wanna add is the people who focus way way too much on absolute perfect form on the most optimal exercise. At first I fell into this, but once I realized that sometimes you just gotta gorilla some weight up there is when my progress took off.

@Yassir0101 Год назад

I wonder what the novice program 2.0 would look like after years of experience when is it dropping looking forward for new content !

@heheha47338 Год назад

Bro you are the best in the giga chad natty community. Absolute unit, bulk is gonna be crazy

@PauIdenino Год назад

Bro looks like a literal cartoon superhero in the intro 💀💪🏼

@AlexLeonidas Год назад

Real life anime character 💀💪🏼

@RUOK2000 Год назад

More great content, man is on fire. Just watched the RP video, great work mate.

@billl.2441 3 месяца назад

All these years, on and off. Always come back to Alex. Seen this dude in all forms, bear-mode to shredded. Alex a real one. Preach brother. As I get this workout in. Let's Go!

@OloNadTrolo Год назад

Non-clickbaity titles and informative timestamps (rather than a vague 'reason #1'). Thanks for respecting your audience 👍

@AlexLeonidas Год назад

Much love Xell, I'm just here to share great information! No time wasting.

@adriaanmorosan Год назад

Alex you’re truly in a lane of your own on the platform, stay true to what you do and keep doing what you do🥹👑

@AlexLeonidas Год назад

Thank you Adriaan, this is what I love doing. Sharing my best fitness advice and growing together with this wonderful community 👑

@adriaanmorosan Год назад

@@AlexLeonidas Preach fam🫡 We got you!

@xaviercarnalla3327 Год назад

Thank you for getting me in the right mindset

@hussein.khafaji Год назад

Great video thank you Alex have a nice day

@Easifitness Год назад

I watched your videos before going gym and the exercise selection/changing variations have allowed me to juice out those gains all I care about is being strong asf

@AlexLeonidas Год назад

Hell yeah GymBro, that system of rotating will get you STRONG AF! All without injuries.

@Easifitness Год назад

@@AlexLeonidas You only as strong as your biggest weakness

@thebrotha4545 Год назад

I can attest to specializing in the powerlifts. I squatted 360, benched 280 and pulled 460 at 162lb bodyweight but I was fat (25-30%) When I cut down, I didn't even have abs in the low 140s. Switched to bodybuilding type training and my body loved it. I was underweight in the form of muscle tissue.

@burritodog3634 Год назад

this makes no sense to me. "fat" but only 162 lbs? must be shorter then alex

@froyocrew Год назад

So you're saying you were in the 4-5th strength percentile at 162lbs 25% bodyfat? And u had no abs at 140lbs despite that working out to 10-15% bodyfat

@thebrotha4545 Год назад

More likely closer to 30%. I would say slightly above 15%. Definitely not 10%. I had a coach and was part of team. Competed 4 times. First two meets were 2nd place and by my 3rd meet, I was getting weaker and getting pain in my elbows and constantly tweaking my back. As far as those stats you gave, I'm not sure. I always thought I wasn't strong enough compared to the other guys.

@thebrotha4545 Год назад

@Burrito Dog I'm 5'8, and most of my fat is around the waist. I've always been skinny fat bro. In high school I weighed about 125 and yes, literally no abs. I think I would've looked like the dude from the "no carbs after 6, trust me bro" meme.

@thebrotha4545 Год назад

Btw the body fat percentages I put out there were from the google image of "bodyfat percentage chart for men"

@StrongBodyandMind33 Год назад

Great content 💪🏼

@MrJakesmoke Год назад

Brilliant video Alex. Is there anything you would consider updating in your novice program ? I thought that maybe you got a new perspective on some of the things, since you created it. Thx for all the content though the years

@AESTHETIC-PERFORMANCE Год назад

Thank you Alex ALOT. Your a Father of Iron to me. Always teaching me the right ways

@houseofmods2104 Год назад

Appreciate the info...weighted Pull-ups changed my game with pause and control. Natural.

@AlexLeonidas Год назад

For those who can do pullups right, the pause + tempo is a SERIOUS game changer. I literally use half the weight now.

@houseofmods2104 Год назад

@@AlexLeonidas you and Coach Greg was the a good idea. Still remember when you hit 315lbs on the bench for the first time and look at you now. 🙏

@zwakabarakat9317 Год назад

This video was hilarious but informative. You're great.

@MarianoGrande1 Год назад

Hope a lot of people get to see this. It took me a while of searching and training to realize that bodybuilding is actually simple. At least until elite level but most don't get there anyway. Great video as always, take care Alex.

@archlifts947 Год назад

I think the biggest underlying factor is always and will always be 'Ego'. I do write programs and semi-coach some of my younger friends and most of them are always talking about 'why not more?'. they are sacrificing the 'good' just to get lost in the path to find the 'perfect'. They overestimatw what they can do in a yeat of 6 months but underestimate what they can do in 2 decades. the want to reach greatness is infact the biggest factor in ruining their progress.

@AlexLeonidas Год назад

At the end of the day, ego ties into all these points. Also cost me years of progress.

@gangstaelegantproductions2780 Год назад

Do one of these but for intermediates brother. Love your videos always very insightful

@Juneof1944 Год назад

i just recently found you, searching for forearm workouts, as i'm an aspiring armwrestler. i was real excited to do the wide fat grip pullups.... i could only get 4.... ha! looks like i'm going to need some more basic work before i'm repping those. I was pretty surprised. I wouldn't consider myself above novice, but, I've got 16" upper arms and 13.5" forearms. i'm one-arm-rowing over 100#, so, I'm not exactly frail. But, damn, I can't hit those. thanks for your content, man! i'm a 40-year-old natural 160#er, and what you've done is incredibly inspiring.

@StandStrength Год назад

More out of less weight doesn’t mean much when the most amount of weight you can lift is pretty low. Also, your physique is absolutely insane. Super happy for you scratching that competitive itch, excited to see how you use more of what you have learned to pave the way forward for what’s possible.

@AlexLeonidas Год назад

Exactly brother, everything is already more out of less weight, and heck, maybe that's a key reason why novices respond so well to training! It all boils down to the recovery factor which can be matched in more experienced lifters with those self-limiting variations. Thank you, the itch was real as last year I regretted not going on stage. There will be more fun journeys.

@HerculesFit Год назад

THIS!

@crizish Год назад

Busting out those Iron Wolf burpees there Alex! Great for cardio and muscle...and soul!

@marktuason418 Год назад

Alex I want to get your thoughts on this new routine I plan on doing. I'm taking a high frequency, high specificity, high intensity approach to training my squat, bench and deadlift Workout (Done 4x a week) A. Squat B. Bench C. SPEED Deadlift (2-3 Optional Assistance exercises for weak point training, 2-3x10-12) Percentages for Squat & Bench Week 1: Day 1 & 4: 5x2 @ 80% Day 2 & 5: 5x2 @ 70% Week 2: Day 1 & 4: 5x2 @ 85% Day 2 & 5: 5x2 @ 75% Week 3: Day 1 & 4: 5x2 @ 85% Day 2 & 5: 5x2 @ 75% Weeks 4-6: Same as Weeks 1-3 but with heavier weight For SPEED Deadlift: WEIGHTS CAN EITHER BE LOWERED BY 10% AND/OR KEPT THE SAME BUT WITH A REVERSE BAND

@josephr1421 Год назад

awesome video alex, id love to see what changes youd make to your novice program after so many more years of experience!

@AlexLeonidas Год назад

Would require a completely new program my man!

@magnus263 Год назад

New novice program from a New and stronguer and smarter Alex

@magnus263 Год назад

Would be Amazing

@danieljahn2027 Год назад

Well said 🔥💪🏻

@blakemarsee4801 Год назад

I think I'm approaching late novice. Bench 165x10. Box Squat 185x10. OHP 95x10. Barbell row 155x10. RDL 205x10. Pullups are pretty bad, but I'm a little on the fat side and have long arms so I'm still doing my negatives and working towards that goal. Currently 225 lbs 6'3''. 200 is my goal weight.

@itsviibes5854 Год назад

I had to take a hard look at myself last year with that first one😂 “why you doing chest supported rows to spare your lower back? You have no lower back!”

@hajimenoroyce Год назад

holy cow you look insane, especially in that first clip enough mirin, time to watch the video 🫡🫡

@Oi-mj6dv Год назад

spot on with the first point. Absolute load concerns for a lift should only be a worry when they put undue recovery constraints for neurological, connective/tendon/ligament tissues. This is only a consideration when the neural pattern for strenght has ben so fucking honed in for a movement that your fiber recruitment is extremely efficient (hardly a conocern for novices), and the tendons and supporting structures have been strenghtened until their cap. So yes 1000000% with you here

@digitaltrip420 Год назад

Mannnn this really helping me put man. real shit! Keep up the content an mass gaining.

@vl8962 Год назад

Love the brutal honesty 👌

@zoranagavrilovic9403 Год назад

My novice mistake is severely overtraining to the point i couldn't remember words and couldn't do work and slept 12 hours a day and had to take long breaks after every 3 weeks

@maxmaximum-sh4bx Год назад

Alex you’re setting example for the future generations of lifters! 💪😎👍

@AlexLeonidas Год назад

That's one of my goals, thank you Max! 💪😎👍

@chchedda Год назад

More gym rings workouts please 💪

@AlexLeonidas Год назад

Will do now that the weather is nice! 💪

@jamieknight2139 11 месяцев назад

You can physically see the change in Alex’s physique year to year. Dude is making progress nonstop W

@nothuman-2528 Год назад

Love ur videos man, can see some of this mistakes in me in the past Also, really wanted to hear your thoughts on my problem with incline db press - im close to black out when dumbells are at the top every time, and it holds back from pushing more reps - after 5-6 i can see nothing around and i just drop the dumbells

@royjf10 Год назад

This is so frikkin good, I had to watch it twice. It really hits home coming from someone who's definitely still a novice, who's been in "novice land" for 5 years. While I'm finally starting to feel like I get it, like I know what I've been doing wrong and where to go from here, this video also definitely helped me to realize and appreciate where I'm currently at. It's really exciting.

@recklesstz7969 Год назад

My lifting journey became really better than before by the time I started watching your videos, geoffrey, NH, basement bb guy and the whole natty community.

@amiththomas3884 Год назад

Alex, your physique is fucking beautiful. Unbelievable how you've constantly gotten better and better and better after all this time.

@waynekoren828 Год назад

Nice smooth form on those burpees, Alex.

@aidaninsua Год назад

The absolute loss for words at 10:52 was hilarious. I see this all the time at my gym too, thought I was the only one that got annoyed by it😂

@RobiGold11 Год назад

I agree with all of this. The only thing i do even if im only been training for a bit over a year is doing all my rows chest supported. I have tried many times to do non chest supported rows but my lower back kills me everytime because im in my home gym so almost every single one of my legs exercices are axial loaded and i guess i have a sensitive lower back.

@jongrotrian5067 Год назад

Alex, you’ve built an amazing natural physique, for real. You are approaching natural bodybuilding champ status. I think you would win bb shows for sure. I’d be curious to see you compete, but I know that lifting is what you live, not competing in bb shows. Great work, brother. 🏆

@AlexLeonidas Год назад

4:41 onwards ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Igup5gRGrWY.html&t

@nooblifter390 Год назад

I am beginner...and for first two months...I only did 3 compound exercises a day and rest on other...Sqt, Bech, Standing OHP and Deadlift, Bent over Row, PullUps on other . I became significantly better in just 2 months with not so good diet. I now follow two full body workouts in alternate order and one day rest in between. My deadlift has gone from 120 kg pr to repping 130 kg for reps and sets easily.

@maxmaximum-sh4bx Год назад

For the algorithm Great Video Alex!

@AlexLeonidas Год назад

Preciate you max!

@swrv1978 Год назад

This a is a great video, correlates well with me, I did your novice program for a year back in 16 got intermediate numbers 320,375,425 before moving on to something else, super easy program that I stuck to that worked. And I thank you greatly for it cuz I got yoked. My buddy kept doing more "advanced" forms and never broke 225 Bench goes to show novice syndrome can catch anyone!

@reet-ard1527 Год назад

I made my own full body wornout, can I send it to you, and you can tell me if it'll work?

@othonielmolina Год назад

This is what I’ve been saying to my friends who’ve been lifting the same exact time as me and acuse me of having extraordinary genetics. They miss the gym one to two months and when they return to lifting they use this hyper optimized effective exercises. Yet, I can literally curl their bench (yup, they’ve been lifting for three years now and barely bench 80-100 lbs). What Alex said is so real, the ones that you will find doing hyper optimized exercises in the gym are the skinny guys. I’m tired of seeing a skinny dude grab a bench to do chest supported low tempo cable rows when they have like 11 inch arms instead of focusing on basic exercises like pull ups or pull downs.

@baldyshere Год назад

Why don't you mind ur own business and focus on improving yourself. Sounds like you're too busy looking at everyone else and should be looking at yourself.

@DannyBoy426 Год назад

@@TheJackOfAllTrades777 I’ll never understand how iliac pull-down became so popular.

@othonielmolina Год назад

@@DannyBoy426 because the notion of an “ideal” exercise is really marketable. Especially for beginners who think they will get huge lats doing “optimal” movements.

@D.3100 Год назад

I'd make the excuse that cardio is overrated but when I was doing it with weights and going for endurance when I went into a powerlifting mindset I blew up my squat now after 2 years since of lockdown I hate terrible cardio and a session has me breathing like I'm 300lbs of fat ass doing just 175 for 5 Also gym bros bash cardio but it's more than just aestetics I coild stay awake all night and smash the gym and would feel great constantly now I'm sleeping 12 hours a night have shit cardio and feel like garbage and depressed...but hey I have muscle tjo brah

@D.3100 Год назад

@@TheJackOfAllTrades777 could of just reacted to what I actually said instead of being a grammar nazi

@thestonecircle Год назад

To add to your first point- I think a lot of guys (myself included for a long time) try to skip the basics because everyone else does them. There's always that drive to set yourself apart. Some guys do that for status, but I think most just don't want to do what everyone else is doing. I think that's a good thing, but the truth is getting strong at the basic compounds lets you become a master at whatever you decide to specialize in a lot sooner. It's like you always say, strength is strength, and the big heavy compounds build a lot of it.

@AlexLeonidas Год назад

Nicely put, it often goes back to that hipster mindset which can be a problem for non-experienced lifters.

@Katalin04 Год назад

10:20 speaking the biggest fact up to this day, is 1st an eyesore and 2nd annoying as they always hug the cables for 15min+

@edixionz8758 Год назад

1. Focusing on niche movements for improvement. Novices and advanced trainees fundamentally lift differently. If you can't bench for plates, stick to the default compounds instead of aiming for these specific variations. 2. Hyper specializing towards powerlifting or any sort of specialization will do just that, specialize you towards that particular category, but cause you to lack on other bodybuilding and strength aspects. 3. Doing biased movements when you can't even nail the basic motions is ridiculous. Isolations are ok to do, but not these overly biased movements that target the "lower lats" and extremely specific parts of a muscles motion. 4. Not trusting the process and being hesitant about the lower volume approach your novice body allows you to tackle. Doing even more volume, dirty bulking and program hopping. Maingaining and lean bulking are excellent, theres no need to go insane with dirty bulking. In the same vein, you dont want to add volume for the sake of adding volume when your current linear progression is serving you well. Complete the main storyline before going for these side quests. 5. Neglecting your calisthenics and cardio, getting caught up in the lifting/ aesthetics isn't serving you. A mixture of these different movement patterns will help your health the most. Start early on, being able to run and do muscle ups while still having layers of muscle on your body will serve you better than just simply looking good.

@tonywayne1527 Год назад

Highly encourage you guys to include burpee workouts from Iron Wolf. Your endurance will skyrocket🙌

@AlexLeonidas Год назад

Bro Iron Wolf has the BEST CONDITIONING WORKOUTS ON RU-vid! He changed the way I approach GPP, for life 🙌

@NeptuneMyst Год назад

Dude..When do you max out!?!?! lol. You just keep getting better.

@yeehawpartner3893 Год назад

Glad I found this channel before I started lifting properly

@ilianborisov8631 Год назад

Hey Alex, i trained for almost 3 years and in the last 2 months started your novice program. I was able to get to 185 bench, 270 squat and 395 deadlift. I stopped training since 2020 and wanted to know should i hop on the novice program again? Love your content, keep up the great videos!

@xodaraps2053 Год назад

Speaking facts my man, speaking facts

@verloaded2564 Год назад

The OHP looks so challenging I cannot wait to start training it when I join the gym

@sergiopacheco2939 Год назад

Since switching to calisthenics years ago ( and after years of not training since 2014), I've learned that the basics can be exploited much more than people realize. I didn't train in the winter ( and lost muscle and strength), and started training in February again, and the first 2 weeks I focused on high volume push ups, burpees, pullups and plyometrics. Then for 2 months I did routines consisting of full body and push/pull splits, and would throw in exercises like dish holds, v ups, to avoid boredom. And in the last weeks, after watching your videos and natural hypertrophy's content, I've added dumbell rows, direct arm work( like skull crushers, curls, French press )and my arms have grown. But I still have months, if not a whole year, where I can still grow from bodyweight dips, pull ups, and push- ups. I can't recall the last time I've seen someone at the gym rep out 8 pullups, yet guys are strapping a lifting belts just to do 4 reps.

@kalkisrevenge4841 Год назад

Most Bodybuilders on PEDs do lat pulldowns instead of pullups they can barely pull their own body to save their life lmao. Terrible strength to BW ratio

@alexgioupou8004 Год назад

How is this guy only on 320k subs? lmao been there since like five years ago and his growth is superbly underrated

@CPSFC Год назад

Hey Alex. Thanks for your work, likes of you Bald Omni, GVS, NH etc have helped me so much. Its broken me out of Minimalism, and after I finish this cut I'm excited for my first real bulk in years to smash into the intermediate level. I have a question regarding lower back / spinal erector growth for the next Q/A, as it is my weakest part since I can't deadlift due to back issues & my gym doesn't have the reverse hyper machine lmao. Only deadlifts I can do is Trap Bar which I am implementing, but I wondered what you recommend to develop spinal erectors / lower back in the best way as Lats, Traps, Rear Delts etc are starting to pop nicely but this is annoying me!! Also, another question is how do you know when you're intermediate? My physique has improved a lot during this cut, but my numbers aren't amazing! (158lb body weight, 180lb bench, 275 squat etc). I think its because luckily I always focused on hypertrophy / isolations, but wondered how you class when someone reaches intermediate. Thanks again!

@AntiGravityResearch2022 Год назад

The other thing people don’t consider is the reason basic compounds are so important to build your base is because you need to build up the general area before you can decide if you need to focus on a certain area, isolating the quads isn’t going to make your legs very big if your hamstrings, flutes, adductors and calves are all underdeveloped. You need general size before you can hone in on any specific area

@josephfoster1987 Месяц назад

Dude yeah! When i moved my focus from the compounds and added more shoulder, tricep, bicep isolation, my arms exploded! Still do squats, bench dl but not just minimalist.

@ch4nb0y Год назад

Preach Alex PREACH! Btw where can I get that band you’re doing the overhead pull aparts?

@solid8562 Год назад

Saw a novice in the gym teaching another novice what he called pulse reps for squats (basically 1 & 1/2 rep). Bro could not even squat 185 for reps properly. Wish they would find and learn from your channel.

@gamerkyle14 Год назад

Knowing what you know now, and your amazing transformation, I'm wondering if you would still say your novice template is suitable, in personally doing Mike Mathews muscle for life one year challenge and I'm making good progress, I was actually trying to decide out of your program and his but, he had a book , which I then I Started reading and now I'm doing. Love your content at always , just happy I'm finally doing something than just being stuck in the analysis paralysis stage. That was depressing.

@snop6176 Год назад

You're absolutely THE inspiration for natty lifters everywhere. Love you dude, keep showing what's possible without being a drug addict.

@Vanced-qj9ef Год назад

Exactly! Man I've seen beginners trying to put icing on the cake, even though there is no cake to begin with. They have no muscle foundation whatsoever, yet they're occupying the Cable Machine doing low to high cable flyes. Trying to work the upper chest, even though they have no chest to begin with. Just start with push-ups. Studies show that for absolute beginners, a properly performed push-up actually generates the MOST chest activation compared to ALL other exercises.