Very Fast Dip-Pullup Ladder Workout 

Same, dips and weighted dips have been game changing for me

What's your routine please ?

Ring Dips ftw

same bro,im even getting that horseshoe tricep look

My Uni gym has a dip station but they are angled and not parallel. Parallel all the way >>>>> As a result it's been hard to get to do dips when I can, im going home from uni now and I'm gonna start hitting dips more frequently. I did them yesterday. High-ish volume bodyweight and tried some sets with additional weight. My shoulders and chest are so pumped right now. That stretch you get on the chest is unparalleled

Hell yeah man!!!

Much love to all the OGs!!!!

@@AlexLeonidas lmao i love that video, the 5 rep hulkamania

@@AlexLeonidas I discovered your channel today. I got lots of great information.

I think you'll be genuinely surprised (in a good way) with how your body transforms. Calisthenics hits different!

Check out old school calisthenics channel has some great high volume routines

@@Forrestarabian not really.

Maybe try some of Iron Wolf's routines

@@Forrestarabian hahhhahahahah, nah bro... dont get all vegany on us man

what is gpp

@@erikawwad7653 general physical preparedness aka the shit you do to increase your work capacity to make you recover faster and handle more volume (sets ,reps and weight and maybe shorter rest periods over time )

@@frankzach7940 thanks

Yeah, I would call this an upper body hypertrophy workout lol

This training is a mix of cardio with bodybuilding. It gives you both! Plus GPP to me, means muscle and cardio combined

Interesting scheme!

100% going to make a full calisthenics program. Thanks for your support!

A journey of a thousand miles starts with a single step

Keep grinding my dude

Yeah Alex is like the final form

@Big bankie Bobby the cost was the primary factor, social anxiety was another factor, most gyms are also more bodybuilding oriented with useless machines, I don’t like gym bros, I think the compound movements are dangerous for low back. I feel like bodyweight movement would be like a home cooked meal that doesn’t taste quite as good as fast food but doesn’t have all the nasty chemicals. For pure performance I know it’s hard to beat the barbell but I think for most people basic calisthenics is great. The problem is most people don’t know how to program the basic movements beyond the first 6 months and that’s why I like what Alex is showing.

@@zwip778 Honestly, some things i disagree with but I think that's an excellent take...bodyweight is like a home cooked meal. May not be as delicious as eating out but you feel greater satisfaction when accomplished and you learn body awareness which IMO you literally do not at all get with primarily lifting weights. I really understood how much leverages can take you. I applied my calisthenics knowledge to weightlifting and it's been amazing. I initially didn't want to go to the gym for the social anxiety and whatever but now I enjoy it. I don't get out much now and even if I have my headphones blasting, just having other people around in that environment is good for the mind and body. Also, don't be too harsh on the gym bros. They may look dense but a lot of them are really nice guys haha Since doing loads more weights and calisthenics I learned what my body reacts to better. Never really liked bench as I prefer a deep stretch and such but since trying to improve my bench I have liked it more and more now. DOn't be afraid to try new things, they always help even if its knowing that you don't like them. One thing I realised is that I"m only going to do barbell back squats for quads. No extensions or anything, squats is enough for me. I use weights as a benchmark to see if I've gotten stronger but I mostly do hybrid training

@@kklh7918 You make some very good points and I do tend to be close minded so I have to watch out for that. I think at this point I could get over some of my initial concerns (gym vibe and fees) but there are some stuff that I still think I prefer in body weight training although I have to admit that I only started a year ago and didn’t have the best luck in terms of injuries so I’m still gaining a lot of strength/muscle with simple moves but maybe in a year or two my opinion will change. For example comparing pushups to bench press, I don’t like the idea of resting my back on a bench. I prefer the whole body connection with the core activated you get during push ups. Even when doing pull ups I don’t let my legs just flap around but try to maintain a hollow body position. I’m sure there are ways to keep whole body tension while benching such as arching the back or others but it looks weird and unsafe to me. It may be perfectly safe but it just looks less natural to me and I could be completely wrong. Another basic move that I prefer in body weight is the inverted vs dumbbell/barbell rows. It’s almost the same move but no lower back strain. Knowing how common lower back issues are, I think I’d rather stay with the inverted row. Another advantage in the inverted row is that you tend to cheat less the movement. Right now I get a lot of benefits doing simple stuff but I understand that for more advanced lifters, weights may just be easier to progress with.

Gym people are generally nice people. I’m a physical therapist- Compound movements strengthen your back by strengthening your muscles, and connective tissue. Strength and stability especially in the lower body and is supreme for back health. I do calisthenics at over 200 lbs like human flags etc. also do weighted Cali - and lift weights. Social anxiety is something that will only hold you back. Good to challenge yourself mentally as well as physically vs stagnating by staying comfortable.

@@DrTopLiftDPT although I think your response is correct I think that he is correct in the sense that if you follow a proper routine of progressively overloading on the compounds such as deadlift and squat you can definitely injure your lower back. Of course these muscles are strengthened but at risk vs. Reward some people opt out. I squat and it’s amazing but I don’t deadlift anymore. I do other exercise that work the same posterior muscle and hamstrings. It’s a bit longer but I like it

Don’t give up I used to get max 8 pull-ups now I’m at 11-12...let’s gooooooo

Thank you Markus!

Thanks markus

Hard work always pays off

Yup

Why?

@@SirWetBiscuit She said don't ask!!

Definitely, being able to handle more volume is a gamechanger

Yeah they were a bit bigger when I was specializing with yoke training but they've still maintained quite nicely! I like their size

Well Iron Wolf is the perfect exemple, he show that it's possible. Just look at his body. But you will need to eat a lot more, Iron Wolf's workout are very taxing, you burn a insane amount of calories.

Power rack, barbell, bench, weights and bands

His are by far the most intense. Crazy how he can go for well over an hour without resting much. Truly inspiring.

Chris Heria🤡😨🤮🤮🤮🤮🤮🤮

Dude, don't compare Alex with Chris Heria. Alex produces good content for youtube and seems to be a nice person. Chris Heria makes video on "workouts to burn belly fat", he produces a type of content aiming at deceiving begginers.

@@Gabriel-ds6ru let’s respect everyone

I don't respect him bc he doesn't respect his viewers

You got this bro!! Bear mode pull-ups is serious

@@AlexLeonidas What frequency and rep range would you recommend for someone who can do just a few bodyweight pullups? The band gives maybe 15kg of resistance so I could do maybe 6-10 reps

why not both? Zyzz is the legend who started the aesthetic revolution

@@jacobhate i was too young and not into fitness still during zyzz era. goodluck against the hawks lol.

@@sbd8106 Lmaooo & fair, it's cool to have fitness inspirations who put out educational stuff but it never hurts to have some cheesy zyzz sikkunt or Ronnie Coleman workout motivation videos going

Yes he does recommend this with the weighted pull-up

if your back isn't tight, you're going to stall out on the press at a pretty light weight. in terms of muscle growth, it isn't particularly relevant

Absolutely!

That's what's up!!!!

Love his channel!! One of the realest I've ever come across after years of being in this fitness scene.

More is definitely on the way!! Stay tuned homies

@@AlexLeonidas definitely man!

It would be a nice tool for building additional work capacity, while giving the upper body a bit of rest. Great idea, honestly.

@@AlexLeonidas thanks!

Should I rest for a week or are there other things I can do about it

People need more water than they think. Try a gallon of water and eat a few tbsp of salt. I would also eat some sugar and carbs before workouts, a tall glass of orange juice and a dark chocolate bar. And then make sure you are getting your sleep in. 8-10 hours. Could also be muscle tension in your neck/traps. Try to message those muscle groups with a foam roller, or get someone else to do it with hands. Also make sure you have your general nutrition on point, protein and calories. And use blue light blocking glasses. Also getting up early, but with 8+ hrs sleep.

@@spinge8026 thanks