How to Get HUGE With ONLY 135lbs 

*"Some people can't even do 10 reps of a bodyweight pull up"* Me: **cries with my 7 reps** Edit 3 months later: **cries with my 9 reps (but not so much)**

Tfw my 800lbs of plates are now useless

You'd be lucky to even find 135 nowadays

Just get fat and make bodyweight exercises harder

These times only proves how many casuals and seasonals is out there. If you are dedicated and do this coz u love it, you will always find a way to train.

i've built more muscle with calisthenics in my backyard in this quarantine more than an entire year at the gym

“135 is beginner weight” I can’t even lift 135 :(

I have no dumbbells at home so I’m down to using 30 lb rice bags to do bicep work 😂

I want someone to give me a reason why he doesn’t have at least 1 million subs. His advice has helped me more than any other RU-vidr in fitness.

You are right about that 135 on the OHP. It’s tougher to lift a lot of weight on that because, unlike the bench press, you’re leverage is dependent upon the stability of your kinetic chain.

Getting jacked is easy. As long as your getting a pump, progressively making your workouts harder and eating you should be growing imo.

All i have at Home is fucking 135 lbs and You upload This!!! This is unreal

Quarantine has really forced me to become creative, and you've definitely inspired me with this, I'm currently experimenting on hanging almost upside down on the pull up bar (still holding on with my hands and legs curled to my stomach) while trying to pull myself up. My abs are working to stabilize myself and I'm feeling a nice row like sensation in my back. I've also mixed chin ups with keeping my legs straight forward, taxing my abs and energy levels a lot, while also making it different for my back and biceps as if my weight point has shifted and I'm hitting slightly different areas. Leg wise I can't do pistols yet but I have been practising my balance by doing one legged "squats" with me being bent over, and trying to touch the ground with my fingers as I go down through my leg. ( the arm is not stretched). My stabilizers and glutes are being challenged quite a bit by this, but I feel it's doing wonders for my knees and flat feet in combination with bands doing one legged hip and rehab work. Harmstrings are targeted through one legged glute raises, which with enough volume feels like it can do the trick for now... Anyhoo, great video Alex, looking forward for more!

This is why you are one of the best RU-vidrs.

135lbs ohp x 8 45lbs dips x 10 45lbs - 90lbs pullups x 5 135lbs front squat x15 135lbs barbell lunges x 15 Ez full-body gainz

I’ve found that unilateral movements are pushing my body in a way I’ve never done before. A standing unilateral dumbbell overhead press for volume kills the shoulder all the way around. Definitely feels like a more athletic way of training. Love the videos man; always showing there’s no excuse to stop training.

Trimming down my training to a barbell and two plates has brought back everything I love about training. It took me back to the basics and also forced me to get a little creative. I ended up using about 85% of the stuff you mentioned here just through my own trial and error. I like split squats rather than pistol squats tho

Bro I’m so happy you made this video. I’m working with exactly 135 lbs and a band right now. Luckily I have weights in 25s, 15s, 10, 7.5s and 2.5s so I can move up incrementally

Just hit 135 for 1 OHP and this man is talking about 135 for sets of 10 LMAO

Yo alpha, why don't you do "quarantine" workout streams on twitch? ;d That would be cool, and you could answer to questions directly who donates etc. Or do challenges if you have a certain amount of subs But i am not sure if you are into the whole live streaming thing, whether its working out or playing games.

skull crusher 135

I've decided to just do weighted pushups and pull ups and use dumbells for arms

Hey Alex. What do you think about Greg Doucette saying Nucleus Overload is nonsense

What about 1 arm at a time benchpress

Doing 20 rep squats with 135 is no joke though.

You get your presses and pull with the 135lbs barbell to 50 non stop reps. Then you press and pull the barbell with one arm and get 50 non stop reps with those. After that yes it is useless but by then you will be huge. So mission accomplished.

I’m close to 135 on the OSP I’m at 125 for 8 reps but when I to 130 I can only get 3 reps in

I have a bench and some barbells that can add up to around 35lb each but 70lb if it were on one. I feel like there’s so much potential to get ripped off of that alone. And it’s cheap, all of that only cost me $220 bench was around $100, light extra plates with handle for dumbbell was $40 and more heavy plates were around $80. I’m going to see what I can Do with that, trying to lose some weight and get jacked. Hardwork only wish me luck

Yeah i'm doing OHP for like sets of 20 and although the first ~10 are very easy, the last 2-3 reps are basically me on the verge of failure and every one of those reps feels like a legitimate 100% effort

This is a great video with some great creative independent thinking! Think different! If I had the knowledge I could have done something with my plastic covered cement weight set of around this weight back in high school and maybe a short add on pipe for landmines which I never even heard of back then! Oh well, I, like you can do this now! I'd love to see the 225 pound version of this video!

DESPITE THIS difficult time I still love your videos and style of delivery

one word? REPS!!! you can put even less on the bar and get size. do 3x100 reps with a considerably light weight for bodyparts, i guarantee you will see results over time. some say that is overtraining. well sometimes you have to "overtrain" to shock the body. i don't even lift anymore and i am gaining size from calisthenics and cablework. why? reps. high volume in reps does cause a reaction. don't believe the overtraining hype. 🤙🤙🤙🤙

Quick question, who would win in a fight? red singlet Alex or blue singlet Alex

Imagine doing a 30 down squat workout with 135lbs. What torture.

I was closing on a 300lb strict press before lockdown, and I know I can’t do 135 for 5x20. Anyone that can do that is going to be jacked af.

If only we had 135lb

Yesterday, i was so curious how im gonna work on with what i got (135lbs), then this video came out. this is why i love your content Alex!

People hate bodyweight stuff yet I bet most of them can’t even do a planche? or even weightless pull-ups for sets of 10 ?

i cant even 135 ohp lolll

I loved this video! This is what i've been doing since the last year, finally with this virus thing everyone is understanding that you don't need crazy heavy weights to build a respectable physique, rings dips, ring pull ups, lunges, Good mornings, Front lever rows and handstand push ups is all i've been doing + isolations and i love it. Greetings from Italy man.

It was all good until I saw the weighted pistol squat with barbell. That was amazing

MAN! YOU ARE THE MAN! I rarely comment but I FUCKIN LOVED THIS VIDEO!!!! THX BROOO

Lol I ''only'' have 135 at home. This is just the vid I need!

Do you think someone could could use 135 on most lifts per muscle group and just progress from 5x5 to 5x20 before adding weight?

Pls talk about strech marks in the next q&a

135 is my first 10 reps on the bench man.

I would add that Bulgarian Split Squats are also a great leg exercise that does not require a lot of weight. Also, what do you think about the single leg rdl?

The reason most people can't get gains on low weight is that they can't handle the "burn" in the muscle. They can't do a lot of sets with high reps, so they give up to early and so they fail on the intensity part that triggers hypertrophy

How much does the reverse hyper translate to the good morning? For example I can do 3x10 with 185 on the reverse hyper but I can only pull around 500 or a little more(sumo off the floor).

This is my favorite fitness channel. Thank you AD for all that you do

now i wanna buy a bb and two 45s and just fucking work

*Why is everyone always going for barbell plates and barbells????? Barbells are needlessly expensive to get.* *You can stuff travel bags with sand and hang two equally heavy sandbags from two ends of your steel bar (get one if you don't have one, go for those thick ez bars) and easily rep 100kilo or 200 kilo or anything you want. No one should waste money on metal plates.* Each large travel bag will hold up to 50 kilo of sand easily. The way you will put the sand in there is.... You will make around twenty plastic sand pouches by stuffing 5 kilo sand into dustbin plastic trashbags and ducttaping them up. That's twenty 5 kilo plastic sand pouches. Aka 100kilo to work with. Each large travel bag will take ten of those pouches. In order to increase weight further you will have to hang more travel bags from the two ends of the bar. Put in or take out weight in 5 kilo increments. Easy.

Hey man do you shrug at top when you are doing the overhead press? it looks like you don't in the video. I've been watching lots of people doing the overhead press and some shrug like (Alan Thrall, Mark Rippetoe) while some do not. What's your take on this?

Hey Alex, as a 14 years old beginner, I started with calisthenics and then I got my gym membership, I go to the gym 3-4 days a week with a modified upper lower split. My question is will I have an advantage with 2 years of experience at the age of 16 despite going through puberty compared to another 16 years old boy who’s a beginner? Edit: if it helps I’m 64kg and 167cm with a pretty muscular physique. I do believe I will have an advantage but I want to hear what you have to say about this.

Today I did a dry fasted 30 down squats with 30 second breaks between sets, once I got down to 10 instead of keep counting down I did 5x10 then finished off with 5 reps for a total of 465 reps. I'm going to continue to remove sets so I increase the amount of reps in a set, slowly bringing up the intensity untill I only need 10 to 15 sets to complete it. It makes it more time efficient aswell.

Put the plates on your back and do weighted pushups to replace bench

Man you don’t realise how much you’re helping people, I wouldn’t have a home gym if it wasn’t for you, thanks dude, and I love the weighted dip, I’m gonna be one of those hybrid runner/lifter guys.

And to imagine one could still do something like a 20rep countdown on light back squats...

135 OHP for reps is better and harder than 225 bench.

Hey Alex you predicted two years ago in a video that you would get 17 inch arms from training with gymnastic rings. Have you done it?

How come u don't train horizontal pushing muscles without weight by one arm pushups? These pushups are fuckin great and if u are 160 lbs and can do strict one arm pushups, u can bench above 220 lbs.

I fortunately bought a rack,barbell and weights the moment they said no gatherings more than 50

You motivated me to create my own dip bars ( I uploaded the video). Thank you and keep up the fantastic work!

One arm bicep curls with 135lbs lol

Alex, try this for chest: Set up landmine with one plate. Lie on floor under bar with bar perpendicular to body. Get closer to plate side of bar. Grab extreme end of bar (inside collar). Press up and across chest. Similar to a one-arm DB press.

How to get strong with limited weight? Well, 5 sets of 20

"135 will be a one rep max!" -in reference to weighted pull ups. The video is essentially about having a barbell and two 45s, rather than having 135lbs of weights. I couldn't help but visualize someone watching this video, then tying their loaded barbell onto their belt and going at it.

Great vid bro

I am currently experimenting with this and I'm loving the results I'm at a point in my life where I just don't care to crush myself with heavy weight anymore tempo is definitely key with this 135 weight great video

1:38 Martins Licis, a Latvian Strongman that competes every year and comes in top 3 in his strongman competitions (typically) has an overhead press max of 315 for either 3 or 5 reps, I forget

You dont ever need heavyweight to get jacked. You need INTENSITY. Then enough time for the adaptive response to happen. I have young men a pproaching me an old man of 60 for advice in the gym. And when I tell them less is more. Its like im speaking Martian. But they still want my body. So some will listen.

That’s the key… Creativity! For example, people who do calisthenics don’t use much weight but they find ways to make gains. And with 135 lbs,… you can make Huge Gains!

Just on time. Thumbs up for your chanel and ideas 👍

Single arm vertical press Ring push-up Pull-up Unilateral Row Good morning Bulgarian split squat Ring harmstring curls And that's it

We can add all types of variations to 135 or 60kg to make progressive overload .. meaning all kindsss of gains

Alex ik you created a pull up mastery guide. I wanna get my first chin up pls make a detailed vid on progressing plssssssssss

If you're a novice-to-early-intermediate lifter, then another good posterior chain exercise is the one-legged romanian deadlift. Those absolutely tear my hamstrings up and I don't need a lot of weight for them.

Dude 10x10, 30-30-20-20 or 5x20 with 135 has been staples of mine and it always seems to humble me.

Check out the Hungarian Oak Leg Blast routine with a 135 pound barbell for the full back squat. www.t-nation.com/training/hungarian-oak-leg-blast This is what it looks like in practice ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-TiNQu5iQh10.html

16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life. 17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved. 18 He that believeth on him is not condemned: but he that believeth not is condemned already, because he hath not believed in the name of the only begotten Son of God. John 3:16-18

This is an excellent video education. The real goal is to increase intensity. Sure, you can do this by lifting heavy weight in certain exercises, but it's a lot more beneficial, safer, and even more fun to do it using exercises and techniques such as those in this video. Bravo!

Recommend weighted hindu squats with a school bag. One of the best squatting variations I have found to date that gives me a massive leg pump without adding that much weight💪

U r the fuckin man

2 months of deadlifting 100lbs, I went back to the gym since 2019 and was able to do 2 reps of 275lbs which is close to 300 1 rep max. Don't underestimate buying some light weights or the few weights you got at home. You can still get yoked with a set of plates or 30-40lbs dumbbells.

Alex, how should I change my ME lower days then? I was thinking of doing 5x5 for ME and then just change my dynamic days to volume days and do 10x10. What are your thoughts about that?

My gym has limited equipment and plates This video was made for me

I personally like to try and get away with as little weight as I can, for practicality purposes lol. Less of a hazard, easier to set up, don't need other people, etc. Also less risk of injury, particularly since it doesn't encourage ego-lifting at all, because then the weight would do next to nothing if it's not used in a more ideal manner.

for the landmine, two arms = more chest focused, one arm = more shoulder emphasis

good vid

Alex, I've tried 10x10 and failed at 5x10, in the 6th I did 8. Then a week later I tried 8x8 and I succeeded, not to mention that I supersetted those with 8x15 weighted dips. Now, my question is, obviously 8 ain't failure by any means, but the reps are still a lot and just for that itself as they are still hard to do, am I getting more sufficient volume than, let's say 5x10? Or is it decided by what's harder to do? Cuz 8x8 felt tough, but not that tough, I think 5x10 and the 6th for 8 was tougher. Or maybe some days I have more energy, idk. What's your opinion? I rotate between high reps and intensity days, every other day basically atm.

MTUT bench press is also fine with 135 lbs. just go slower and slower and do 20+ reps and you will achieve failure while having an amazing pump. A wonderful intensity technique invented by Dennis James.

I was worried about this when I first started working out at home again but this shit saved my training. Working out is little more than making simple stuff harder

I’m 1 year late to this, but man thank you for this video. This is super helpful as I don’t have much money (and prefer working out alone) so I’m trying to get by on what I have/can afford. My point is this is exactly what I’m focusing on (OHP, weighted pull-ups, etc.).

Completely unrelated to the video but if someone can answer would be nice. Ive been looking into calisthenics during this quarantine stuff and I’m wondering should I do 8-12 reps 3 sets of pushups and dips with different variations or high volume pushups and dips? A lot of youtubers say 8-12 rep range is best but this guys past videos say high volume and im just confused i want to get in good shape in about 8 months for my next basketball season

Bulgarian split squats with #135....!!!

Being limited by weight has only helped my training I used to push for more weight without truly challenging myself in other ways

Man this is a tremendous video. I work out at home for years, but I've never thought of many of these. Amazing thank u

What do you think about drop sets for inverted rows? Changing the angle.. I don't see anyone talk about it. I'm a novice and decided to do it for mass

A little throwback alphadestiny on a Sunday

#Notigang