You CAN Train Every Day!

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+1000 days of squats = impossible for naturals? Nope.
Here's my top tips for training every day for "fast" progress. I'm actually doing this for burpees and plan go for years, no days off.
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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.
#highfrequency #traineveryday #nodaysoff

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Опубликовано:

5 фев 2024

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Комментарии : 368

@IvanDjuric300 4 месяца назад

Hey man thanks for the shoutout. Appreciate it. You raised great points. I’ve burned myself out a few times along the way. What you said at the end of the video summarises it all well. “Manual labour job”. Stick to one. Don’t do multiple manual labour jobs.

@SilverTigerIII 4 месяца назад

You GOATED Ivan. Those who know, know

@AlexLeonidas 4 месяца назад

Hey Ivan thanks for tuning in and aways putting yourself out there. I'm inspired by your +1500 days of barbell squats, and absolutely burnout is the #1 problem. Having an unbreakable mindset while constantly experimenting, and never giving up no matter how we feel, is essential. You do that, always "onto something" and the process becomes more refined with time. Love watching your training and hearing your valuable experiences. Let's keep bringing our best, mastering our one thing.

@tomascondeuy 4 месяца назад

@@AlexLeonidaspodcast soon… 👀

@souster98 4 месяца назад

Wasn't expecting to see Ivan shouted out on this channel, he's a legend

@AlexLeonidas 4 месяца назад

Been following him for a good 3 years now! Ivan's a real one and I respect his grind.

@catedoge3206 4 месяца назад

@chonkeboi 4 месяца назад

Geoffrey moment

@AlexLeonidas 4 месяца назад

Workhorses unite!

@chonkeboi 4 месяца назад

@@AlexLeonidas fr

@ViralVibes61122 4 месяца назад

I’m like him I love High frequency

@blulu8620 4 месяца назад

Just like him frfr

@catedoge3206 4 месяца назад

yuh

@bambik06 4 месяца назад

5:50 what a rep!

@AlexLeonidas 4 месяца назад

Eyeball explosion incoming

@kaineboudreau 4 месяца назад

Today marks 402 days in a row of training without a rest day. I was inspired by GZCL and have hit many PRs along the way, like a 405lb squat set for 19 reps or 365lns for 30, benching 375lbs after pressing every single day for 32 days, or pulling a 600lb deadlift on a whim. I agree 100% that it’s like a manual labor job, but just like said job, your body gets used to it compared to when you train 3/4x week

@CaliCollege 4 месяца назад

what did your bench training set up look like when benching everyday?

@EnigmaticAnamoly 4 месяца назад

That's f@$%ing wild. How did you keep your shoulders preserved?? What kind of volume and intensity/RPE were you working with? I wanna try this myself but I balk because of my shoulders....

@Saracen1786 4 месяца назад

Would you recommend GZCL ? I’ve been training for a while my lifts are pretty shit. 100kg / 225 for 1 rep. Would like to get the bench up to 100kg for reps Currently on a 4 day Push, Pull, upper, Legs, split. Weekly periodisation, with different reps and weights per week. Test maxes after 16 weeks.

@deadshotfx3716 4 месяца назад

Hey man, i wanna work out like you, What's your routine

@kaineboudreau 4 месяца назад

So D1-3 & 5-6 I would do minimum of 5 reps at 85%, and focus on technique. Then I did volume work on 1,3,5&7 and increase the loads each week

@thestonecircle 4 месяца назад

Awesome video man! I'm just about to hit day 600 training back everyday. Big reason I started was hearing you talk about how the back could handle more work. It's been a great learning experience and it's been 100% worth it! I did notice accelerated gains in my lats for about 6 months. It kinda leveled out after that. Best thing I've noticed is back training in general seems to make you more 'ready for anything'. An example- I got trapped in a yard with a large dog who wanted to attack me. Instinct took over and I dropped down off a tall porch, sprinted across the yard, and climbed over a large double fence. I hadn't been training to do any of those things, but all the focus on the back side of the body (posterior chain included) seemed to prepare me for that in a way. It's one thing to sprint and hop a fence when the adrenaline is high, its another thing to come out the other side unscathed! Anyway I've found rotating between lower and higher intensity days is the most important thing for me. It's easy to go too heavy too often and burn out the cns.

@TrainingEverydayUntilIDie 4 месяца назад

I'm not sure if you have ever told that story in any of your videos... But if you haven't you should! That's crazy!

@thestonecircle 4 месяца назад

@TrainingEverydayUntilIDie haha hey whats up man. It was intense, learned a lot from that! I talked about it in my one year transformation vid 😎

@stevemann1299 24 дня назад

Only a FOOL trains everyday. This is why at 61 im carrying more muscles than 99% of men half my age. You will NEVER learn. The body does not grow in the gym.

@corenko 4 месяца назад

I've always enjoyed shorter, but more frequent training sessions rather than 2 hour workouts 3 times a week for example 💪

@fraxizztv6433 4 месяца назад

That makes one of us. I find working out every other day far more enjoyable. It's also more time efficient.

@ChicagoScorpion 4 месяца назад

Everyone definitely has their way of training. Me personally I rather be in the gym 4x a week and get out within an hour and a half to 2 hours.

@ViralVibes61122 4 месяца назад

Same, i feel more lethargic and tired when I Train less frequently. Training 6-7 days a week feels like keeping the fire Lit

@confidentisthekey3887 4 месяца назад

i always do 3-4 times per week with minimum 2 hours a training ;d

@dyeusex 4 месяца назад

Here's me doing close to 1.5-2h sessions 6-days / week 🫠🙃

@AzaiKyou 4 месяца назад

Loving the clean shaven look brother! I'm training 5x a week now but definitely would love to train everyday once my work capacity increases even more!

@garrettbaratheon567 4 месяца назад

Was happy you mentioned Bugez’s old training because I’ve been implementing something similar for years now for similar benefits. I’ve just had to tailor it to work for me. I’ll do a normal split, but I’ll pick a movement that I do 4-5x a week. I do simply one AMRAP in the 8-12 rep range and bump the weight 5-10 lbs when I hit the top end of a rep range. I may do a heavy single before the AMRAP occasionally if I have some 1RM destination in mind. I will do no other work in that movement pattern except maybe a couple sets of isolation once a week. I’ll grind it as long as I care to but make 95% of the progress in the first 4-6 weeks before rotating to a new movement, similar to what you mentioned. I wouldn’t recommend much longer because you miss out on quality work while you do this for not much extra progress to be made. Just mentioning this for anybody that wants similar benefits but wants to follow a more normal weekly training split at the same time. I’ve really never not hit at least some AMRAP PRs following it.

@giovanninechi1617 4 месяца назад

Hey Alex. Great video

@VegetaPrinceOfSaiyans 4 месяца назад

Daily undulating periodization is amazing. I trained full body 6 to 7 days a week during the shutdown and just varied the intensity each day to create "recovery" days after the harder sessions and probably did about 10 to 12 sets per group per week.

@mikafoxx2717 4 месяца назад

Works for me. If yoy miss out on a workout or two its so easy to miss the third.. every day doing at least a little keeps it normal. Not a huge looming thing either. I'll do a couple sets of a few things, most days. Some days I might do 6 sets of pull-ups, some days i might do more legs.. I do try to hit most things most days, though. Just do less sets. Maybe on average 2-3 sets of the big 6 compounds per day. Adds up. Easy to do at home when you can pad it out over many hours. Couple sets of this, break, couple of that.. or circuit them. Human bodies arent meant to do a lot of work only occasionally, better suited to doing effort fairly consistently. You get better muscle synthesis distribution as well. Especially compared to something like a bro split.

@subhomoyroy2657 4 месяца назад

Great video Alex. Can you make a video on full day of eating? Will wait for it. Cheers🎉

@0paii 4 месяца назад

I’ve been cutting for over a month to lose fat. This video gives me hope to train almost everyday high frequency when I go for maintenance or bulk period in a couple of weeks. Great video! Reminds me of The Red Delta Project and KBoges as they preach on high frequency training.

@AlexLeonidas 4 месяца назад

His approach to frequency is well thought out!

@Danielsalazar-31 4 месяца назад

Been waiting for this video for so long, finally confirmed I can do a couple sets of a muscle group and hammer at it everyday as long as I’m rotating it with other variations: this is my favorite way to train especially because I have my home gym

@jackierabinowitz9287 4 месяца назад

Good work. Good video. Good luck. I’ll be watching

@satabdeesahoo 4 месяца назад

full body 3 times a week + some conditioning with high volume bodyweight squats and some pushups pullups and calves in my off days (a short 40 min total) s gold for me. and also banded neck work whenever i pass the door frame which has the band attached to its hinge. i am not a pencil neck anymore

@jmgonzales7701 4 месяца назад

whats your program

@savvasanastasiou687 4 месяца назад

Alex great content man! I have an idea for a video from you! I think it would be really helpful to hear what you have to say about mobility work! So that we all keep being healthy and avoid injuries in squats and deadlifts! I think its something that I rarely see lifters going into detail about.

@JakeSemeniuk 4 месяца назад

I train everyday usually for weeks on end! 4 days of lifting and 2 days circuit training, restarting on the 7th day.

@kemptonbryan 4 месяца назад

Going to be curling daily now. Thanks !

@unicestwiacznoworodkow7 4 месяца назад

Great video Alex! I tried to do pull-ups everyday on top of my 4 day split but couldn't make it work. I also do phisical work at my job. Now with your advice I can adjust it here and there

@lucatoma747 4 месяца назад

Looking amazing bro

@qubeis 4 месяца назад

bro please make a video about burpees you got me excited about it

@AlexLeonidas 4 месяца назад

Will do, surpised my short went viral!

@pedrojorge2741 4 месяца назад

Could you to a full length video on your daily burpees? Context, objectives, how to progress, how to not let them impact your weight training, reasoning for your "weird" burpee, etc

@TimberWulfIsHere 4 месяца назад

Bro looks 20 years younger

@camsfitness1745 4 месяца назад

Gotta say, ive been watching your channel for years and im enjoying bulking and being in bear mode. Its so awesome man. I used to be always scared to gain weight. I was always one of those guy's like you said in your older videos, someone who stayed in maintenance and lean 9 to 10 % body fat all the time and therefore i missed out on making size and strength gains. People fail to realize when in bear mode, its a lot leanier then people think. 15 to 20 percent is the sweet spot. That happens to be where im at around that range there and i look still pretty good without a shirt. Also i still make sure to do cardio. I do the tire workout, sled workout, and heavy farmers walk as well. Since i started my bulk in January last month my strength has been really blowing up, my bench in particular. Ive always struggled with getting more weight on my bench but im guessing it had to do with building strength and never wanting to bulk or put on some weight. My max bench is 265, hopefully i can get to 315 in the future. That would be so awesome. But you're right on what you said in some of your older videos, as a natural drug free lifter you have to bulk and get stronger, you fucking have too... Its the only way, especially as drug free. I personally love the bear mode now more then the aesthetics physique, in my opinion. And this also coming from someone who used to have this weird desire to be lean with abs all the time too.

@thsizzle8272 4 месяца назад

One thing I learned recently is that once you overdue it your in for a few months of hell. When your joints take a beating they take a long time to recover. Been trying to keep the workout to twice a week while my neck and shoulder recover from months of too much weighted dips and pull ups and just too much volume. Unless you sleep 10 hours every night and arent ever stressed and your diet is 100% dialed in then maybe you can pull off working out mildly every day.

@jmzan 4 месяца назад

After training for over 20 years I feel everything you said I have to keep workout volume low or I start to feel beat up especially considering I need to save energy for my daily athletic endeavors.

@marianoweigel6636 4 месяца назад

agree, the general population don"t have a body that can whistand all that, the recovery just don"t work like that.

@joshuapeek9555 Месяц назад

@@marianoweigel6636general population don’t train hard enough in the first place to even get to that point lol you’re talking about seriously trained people or trained people who just never got in serious shape

@marianoweigel6636 Месяц назад

@@joshuapeek9555 he no man, that is musclehead theory, fact difer from that a lot. 1: ¿ wich suposed general population you chose? 2: injury rate is high betwen the average population that wants to comply whit the " no pain no gain" mentality. 3: how hard you train depends on WHAT your body allows you to , that acounting your joints, muscle, recovery rate, sleep quality, food intake and even digestion quality, NOT what some trainer or suposed specialist says so. Not anyone is equal and sadly often stress, bad genetics, poor recovery and health problems just allow people to go that far even whit effort, willpower and good technique. Anyone would want just to do more , train harder and get result, yet is not so easy for common people.

@joshuapeek9555 Месяц назад

@@marianoweigel6636 it’s not ‘muscle head theory’ lol I have been training people for 14 years. I have trained well over a thousand at this point. I guarantee you right now, 9/10 regular population people are not even training at a 6 RIR and still call that hard

@Zarathustra1 4 месяца назад

I fell in love with hip mobility

@themax316 Месяц назад

Great video

@itbeWOLFLINGS 4 месяца назад

I like the idea of the compound/isolation split never considered that

@foxdogs1st 4 месяца назад

I do a modified full-body routine and my compounds always take presence over any isolation. I only do about 4 sets on average a week for biceps for instance because they get so much use on my pulling movements.

@alfonsomartinez8195 4 месяца назад

We need a stubborn quads episode! Thank you

@DCJayhawk57 4 месяца назад

High frequency is best, imo, for smaller muscle groups that would benefit from high training quality set to set and frequent stimulus since junk volume is a problem within an individual workout and recovery is quick. Biceps, side and rear delts for me. For some, calves, but I get a lot of soreness from low volume calf training and can't handle frequency, but I built my calves with high frequency when I was a teenager. If I do more than 3-4 sets of dedicated bicep, side delt, or rear delt work in one workout, the rep quality falls off really quickly. That's a problem if I'm trying to address these areas as weak point training. By hitting them 3-4x a week, I can get the necessary volume but each workout they feel fresh. If you rotate variations, you can hit biceps 5x a week at high intensity, no problem. I recommend alternating between stretch biased movements and contraction biased if training on consecutive days, like incline curls one day and spider curls the next.

@matthewduka7710 4 месяца назад

Ivan is still going holy shit, I've not seen him since day 3 hundred and something

@AlexLeonidas 4 месяца назад

He's over 1500 days now!

@TheMysticalNinja65 4 месяца назад

Ivan is the man

@manbeast222none4 4 месяца назад

I first started out weight training at age 42. I felt great and i felt like i could do more, so i did full body workouts every single day. Then i hurt both shoulders, right hip, right elbow and lower back. I was out of action, and rehabbing for 5 months. I healed up and i changed my workout plan tremendously. I still train everyday but i do upper body weight training one day than lower body weight training the next day. I take a rest day from weights and do 30 minutes of cardio, then i repeat the next two days upper body than lower body. Saturday is cardio again for 30 minutes, Sunday i go for a walk...then i repeat everything the following week. Much better results no injuries and at age 48 I feel like I'm in my 20's again. Lower back still bothers me here and there, thats when i either skip deadlifts or go light.

@Hshjsbzvzzhhz 4 месяца назад

Alex just wanted to say thank you for the amazing advice. Found you pretty early in my lifting career and you’ve been a vital resource of information. Also do you think GSP is the mma goat? Thanks! 🇨🇦🇨🇦🇨🇦

@zecollecter8747 4 месяца назад

Would love to see a conversation with Drew Dowd. His video "A foundational guide to level up your physique (in 6-12 months)" had lots of good ideas that could be fleshed out in a conversation between you two. Especially given your love for unorthodox exercises.

@radeeal-mahmood2601 4 месяца назад

Hey Alex, I've always been curious about your conditioning routine, i.e. iron wolf style burpees. I'd love to know things like how you autoregulate, pace burpees, what kind of heart rate you are aiming for, etc. I think it would be a great video that applies to a lot of lifters listening to you considering many of us are worried about the interference effect and so on.

2 месяца назад

great video thanks

@velinivanov607 4 месяца назад

There's some movement's that just work really well with heigher frequency bodyweight movement like Push ups,Pull ups,Lunges tend to work well

@RoseFPSgg 4 месяца назад

a few years ago i was doing bulgarian lite style training and the system i had for high volume deadlifts was to just alternate days. Odd days would be whatever deadlift variation i was doing (i wouldnt do these for any more than 2 weeks) working up to a single 5 lbs heaver than the last session with no more than 2 backdown sets, some abs and then however much i needed to do to get a quad pump and then calling it. even days would typically just be getting an upper body pump and doing abs. The buddies i worked on this system with and I all saw some pretty good strength gains from this.

@Caden_kowal 4 месяца назад

@emvevas has a concept of daily work, hitting pullups dips ab wheel and reverse hyper everyday no matter what. I do this myself not only with burpees but chin ups dips pushups and squats and band work and basically greasing the groove with it every day just to get the blood flowing constantly

@StrongandConditioned 4 месяца назад

Emevas is the man. We need to get his name out there

@whatswrongwithya3603 4 месяца назад

He needs to be more well known. He's big on the Reddit lifting spaces but not so much on other social media

@El_Matador13 4 месяца назад

How do I find him in Reddit?

@StrongandConditioned 4 месяца назад

@@El_Matador13MythicalStrength

@El_Matador13 4 месяца назад

Thanks man!!

@ViralVibes61122 4 месяца назад

I Like high frequency Training. I trained Full Body 6-7 days a week entire 2023 now it’s 6 days a week push/pull about 24 sets a week

@hongockimquang1994 4 месяца назад

For me personally over many years, overlapping (aka overtraining) & recovery & lack of training (aka undertraining) had been the problematic combination. I just couldn't seem to solve all 3 of them at the same times (only ~2 at the very best). The more I trained the weaker I became, at some point it was too severed that I had to go for a deload session or quit the gym completely for awhile... losing both strength and gains in the process just for the ability to workout at a normal level again. I then came to a conclusion that my splits and routine were inflexible, or not both flexible and suitable enough - There are just wayyy too many elements effecting us each and everyday, that's life; I was trying too hard regardless of not having enough either time to rest or nutrition to grow for concrete-like plans; and when I saw my progress plummeted I would just make everything worse by overtraining. Right now, 5-day split (not regarding to week days at all) is working well for me. Now my progress is incredibly (and painfully) slow, but at least it's actually exist. Watch your number of exercises and sets carefully each week/split/plan and you will be fine working out everyday. Stay strong and healthy you all!

@iangraham-white5717 4 месяца назад

Oscar Swider has been training full body (squat, bench, and deadlift variations) everyday for 900 days now

@AlexLeonidas 4 месяца назад

Damn that's inspiring

@wiggsworld6876 4 месяца назад

That stomach punch on the burpees is fuckin ridiculous bro😂😂

@Ghost.293 4 месяца назад

You’ve touched on your high frequency burpees on a couple videos of yours that I have seen. It would be much appreciated if you could do a standalone video on the subject talking about how it affects your training, etc.

@AlexLeonidas 4 месяца назад

That stand-alone video will definitely come out, just need to start filming my burpees sessions!

@Ghost.293 4 месяца назад

@@AlexLeonidasI look forward to it.

@Mike67Kill 4 месяца назад

I might’ve missed it but how would one program this if they didn’t have a compound they wanted to specify in? Great video and love the content always brotha ❤️

@savvasrockk6697 4 месяца назад

Can you do a video of daily burpess and your routine ? It would be very interesting

@maximofernandez196 4 месяца назад

Very very interesting. I'm coming from a leg injury that made me being postrated in bed for 3 months. I'm just training the upper body for now, and I do an everyday "split". I just chose 2 variations of vertical pressing, vertical pulling, horizontal pressing and horizontal pulling, plus a curl, a triceps extension, 2 abs exercises and 2 neck exercises (curl and extension). And I do this one day: Vertical pull Horizontal press triceps extension variation ab exercise and this the next day: Vertical press Horizontal pull curl variation neck exercise I always switch variations so in after 2 days I do the same movement pattern, but after 4 I actually do the same exact movement (that because of the fun of variations, tbh, but also because I noticed that ring push ups every other day felt annoying in my triceps, so changing that worked pretty well). Every exercise is just 2 sets (so far I'm making good progress with this) and everything is supersetted, so in no time I'm done for the day. It's probably not optimal at all, but as far as making progress, I'm making progress in every lift. I also forgot to say that this is calisthenics only, with gym rings. I'm planning in doing this until my bone heals properly and I will be able to do squats and rdls (my only reason I'd actually go to a gym over just training in my house/the park). I don't follow the first tip 🥴

@johnnycross8584 3 месяца назад

THANKS!

@thecalisthenicsman7415 4 месяца назад

Mike mentzer *stares angrily*

@s.n2500 4 месяца назад

i've experimented with frequency calisthenics and I have to say my strength has never increased as fast, I doubled my pull ups, diamonds and pistol squats and static movements, all I do is 1 set everyday, I master a certain number of reps until it's too easy and I increase, can't wait until I'm back in the gym to start using this tool

@AlexLeonidas 4 месяца назад

Too cool man!!

@_DrinkMoreWater_ 4 месяца назад

Trained every day for a month back after gyms opened from covid. The muscle memory and overall gains from pre virus were insane. The biggest problem is doing so much laundry lol

@angeldeleon550 4 месяца назад

Can I do bulgarians split squats everyday? I also started doing burpees cause of you I've think om getting leaner

@maxschmidt9461 4 месяца назад

Currently specializing in (side) delts but only a full session every 5 days with 2-3 sets of a nice machine lateral raise on back day, which has a decent resistance profile but not lengthened bias like some of the exercises on the shoulder days

@MatthewShoffner 4 месяца назад

This is actually how I got strong as a pull up specialist. I would start every workout with 1 set of 50 pullups and/ or 1 set of 10 one arm pull ups. Working back up to that now, great you covered this. People called me crazy for years haha.

@tyraelangel2549 4 месяца назад

Bro but how to achieve 50 reps for set?

@MatthewShoffner 4 месяца назад

@@tyraelangel2549 that is a tough question to answer. Are you struggling due to a form/technique issue? Or maybe stamina? Strength? Pain tolerance?

@tyraelangel2549 4 месяца назад

Just dont have strenght and energy do more rep.But if you know how to beat all these problems i wanna know how you do it.

@MatthewShoffner 4 месяца назад

@@tyraelangel2549 Maybe an efficiency issue? Knowing when to activate specific muscle groups during each rep?

@tyraelangel2549 4 месяца назад

@@MatthewShoffner Probably how to fix that?Im not sure do you recommend source, about activation during rep?

@justyouraveragesam392 4 месяца назад

This is fairly similar to what youtuber Kboges does for his calisthenics training, interested to hear your thoughts on that Alex.

@alanequi2786 4 месяца назад

I once did freestanding handstand push-ups (12" deficit) and frontlevers every day for a month, with all other exercises done only on Wednesdays. Freestanding HSPUs involve skill, so this high-frequency approach is good, and I got some results. The problem with HSPU, though, is that I can only do 1 to 3 reps, so I did 30-60 HSPU singles per day during the month, usually in clusters of 5, and about 3-6 of these clusters per session. Another problem with HSPU is that your bodyweight is everything. If you want to get that extra rep, lose 5 pounds. If you want two extra reps, lose 10 pounds, etc...

@user-us4mc7ej3c 4 месяца назад

Alex once again supporting the natural community by shouting out Ivan Djuric. Massive respect G.

@wehrmacht-zr1qy 3 месяца назад

Hey Alex! I hope you're doing well. Just finished watching your awesome video, but I've got a few questions for you. I've been mixing it up with both light weights and high reps, as well as managing heavier weights for 4 sets of 12-14 reps. But what about bodyweight or lighter exercises? You can crank out high reps without feeling too fatigued, right? So, I'm thinking you could even do them frequently, especially for lower body stuff like squats or lunges. Even some compound moves with lighter weights, like rows or shoulder presses, seem doable with high reps. Now, upper body exercises like push-ups, dips, or pull-ups aren't as easy to blast out with high reps, especially if you're focusing on good form and tempo. But for legs, both light weights and bodyweight exercises are a breeze. So, it seems like you can go high reps and high frequency, but it depends on the exercise, the variation, and the intensity, right? Oh, and about the lower back exercises you mentioned, what's your take on doing supermans and their variations daily or frequently? Again, I'm thinking bodyweight or light weights here, so they should be doable more often, don't you think?

@symmetrydprk 4 месяца назад

Im doing a five day split customizable on my enjoyment and its doing greatness for me and me goals MON flye press 1x20 4x8-12 machine converging chest press 3x8-12 wide grip lat pulldown 3x8-12 machine rows 3x8-12 hammer curls 3x8-10 tricep pushdown w rope 3x12-15 TUE Barbell squat (just started doing barbell squats. so much funfun) 1x20 empty bar 1x15 3x5-8 with pause horizontal leg press 3x10-12 leg curls 4x8-12 calves 3x8-12 ab crunch machine 3x10-15 WED Pullovers 1x20 3x8-12 incline curls 3x8-10 Wbar tricep push down 3x8-12 cable lateral raises 3x10 W bar curls 3x8-10 Tricep cable extensions 3x8-12 Barbel bent over rows 1x10-15 3x8-10 THUR RDLS 1x20 2x8 2x5 2x2-3 One legged leg.press 3x10-15 One Legged leg curls 3x8-12 Leg ext 3x8-12 Calves 3x8-12 Ab crunch machine 3x10-15 FRI BTN standing ohp 1x15 1x10 2x8 1x6 Seated DB OHP 3x8-10 Preacher curl unilateral 3x8-10 One arm tricep pushdown 3x10-15 Powershrugs 3x8-10 One arm behind the body wristcurl 3x8-12

@ChrisCIzPro 4 месяца назад

Maybe don’t have your bent over barbell row before your RDL day. Also volume seems very high

@TRISEDMICE 4 месяца назад

shout-out to Ivan Djuric 💪😎

@shrewd42 4 месяца назад

Loved to see it. 2 of my favorite lifters

@chaddickens8704 4 месяца назад

My current split is very much like the one you outlined with a chest and back, then shoulders arms, then legs. But I combine the arms and shoulders with the leg day and take the third day off.

@theovercomer2006 4 месяца назад

Wow, I can't believe I saw this so soon after it dropped!

@AlexLeonidas 4 месяца назад

Ayeeee you're here early brother

@deven9565 4 месяца назад

My best phase was 3 months of full body everyday during a cut. On alternate days: 1. good morning, ohp, rows, accessories and 2. pull ups, front squat, bench, accessories

@godwavenexus 4 месяца назад

For me, I want to start deadlift specialization. I’ve always been relatively mid at it, but I know I’m capable of a lot more.

@Panagiotis1709 4 месяца назад

Running nSuns 6-day version with PLENTY of accessory work and I do not even take that seventh day off. The gains have been insane.

@handbanana4899 4 месяца назад

"Your state of arousal was elevated for HOURS" Damn right it was.

@AlexLeonidas 4 месяца назад

Oh yessssssssss

@khoiminhhoang 4 месяца назад

I actually did bench pressing everyday for a month, or very close to everyday (just whenever I can go to the gym due to shift work). I stayed well below 85% of my 1Rm and did a daily undulating style of training where everyday I use different rep ranges, percentages or bench press variations. At one point I reached 110kg bench (from a max of 100kg). It was actually going pretty well until I got bored 😂

@nafis1941 4 месяца назад

Hey alex I'm an early intermediate lifter with a 405 low bar squat & 415 Conventional deadlift (Beltless). I currently do 3x1 @90% for both exercises. Will doing 3x1 @90% build muscle assuming I get stronger overtime, or will it just get me stronger without getting much bigger?

@stoplarsbullying7825 4 месяца назад

Hey alex, I was wondering if you have any experience you could share with healing shoulder impingement? Im currently trying to rehab my shoulders by doing deadhangs but haven't been doing them long enough to see results but hoping for the best because this shit is so demoralizing, thanks.

@TotalWarChronicles 4 месяца назад

Hello Alex, have you ever done any wrestling in your life?

@zakariyawyatt1416 4 месяца назад

Been running a 6x week full body split for the past year or so. Strength focused with rotating my muscle group focuses (vertical push/pull, horizontal push/pull, legs, repeat, rest) and accessories/isolations that complement what I did the prior day and what I’ll be doing the next day for strength work. Double progression, high frequency and intensity, with low volume is the way to go for me

@nonexistent944 4 месяца назад

For me, i used to train 4x per week with upper lower sessions but i switch into full body workouts with only one day rest in between and the routine repeats forever. The gains have been insane lately. I feel like i am getting stronger on either one or more muscles in every session. I've progressed on my legs the most. I don't have excess to weights so I've worked upto 30 reps of pistol squats in one set. My quads looks amazing but I've never done a barbell squat in my whole life. I just love calisthenics.

@zup9819 4 месяца назад

Goddamn that buffalo bar looks cool. Real home gym endgame shit

@AlexLeonidas 4 месяца назад

Man it truly is, makes every press significantly harder. It's like a REVERSE board press.

@thomasdussault1132 4 месяца назад

Why not a cambered bar, offers a greater stretch.@@AlexLeonidas

@zup9819 4 месяца назад

@@AlexLeonidas i’m gluttonous for more ROM

@TheChosenOne2023 4 месяца назад

@AlexLeonidas Do you find it awkward to grip when bench pressing? I have this bar but my wrists feel very awkward with the bar when I go heavy

@petar.dj98 4 месяца назад

Shoutout to Ivan 💪

@justblakie5338 4 месяца назад

Do you prefer cambered / archinemesis or buffalo bar?

@user-pr7pd9wd5b 4 месяца назад

I do full body everyday kboges style. bodyweight pushing and pulling for upperbody + single arm dumbbell OHP. single leg squats and barbell RDL's for lower body.

@florkiler6242 4 месяца назад

it would be kinda cool and cheels of you to explain how exactly the body adapts to daily workouts better over a say every 3 to 4 days workout

@GraveStrong 4 месяца назад

Alex want to have a friendly lift off. Not bench lol Im only at a sloppy butt up 350 touch n go. Deadlift? Ohp variation? Jm Press? Any thoughts?

@briccshitthouse 4 месяца назад

Btw i noticed your ability to grind through the last rep on bench is incredible, i assume this is thanks to all the pushing conditioning youre getting from the daily burpees.

@MarianoGrande1 4 месяца назад

Hey Alex, how would you go about rotating variations? On pushups or pullups (for example) would you rotate variations daily or less frequently if the goal is size and general strength?

@someguy8281 4 месяца назад

i know it's not "optimal" but can you do a video on how to maximize the effectiveness of low frequency training?

@chandansimms9167 4 месяца назад

Hi Alex if we are doing full body workouts 3-4x per week are we still able too do nucleus overload every day for let’s say 3-4 weeks and then rest or would it interfere with with protein synthesis

@Wremir93 4 месяца назад

You posted this exactly this year that I decided to train every day of it 😂

@Irjb842 4 месяца назад

Hey Alex what is your opinion on gray skull lp? For me 3 times a week alternating between bench and ohp and 1 set to failure every workout did the magic for me to finally break my pletau.

@pterpsvin8887 4 месяца назад

You should do a video on rackpulls in 2024

@rafaelaliso1514 4 месяца назад

I have a grip machine (like the one Bruce lee had), I would like to specialize on that and lift as much weighy as possible in that movement, what do you recommend?

@Hybrid_Strength 4 месяца назад

Hey how do you have such amazing lighting to looked jacked??

@evaverma485 4 месяца назад

I started training this way once I had a home gym. Doing 8-10 sets to failure per day takes me about 40 minutes at most so it is easy to fit into my schedule. It doesn't seem like a lot, but it's around 60 sets per week. Like Alex, I only do 2 sets per exercise, each being RPE 9-10.

@soumalyadas1123 4 месяца назад

last time I was running a high frequency routine(Chin Ups, Squats)... I saw I was lacking proper isolations for my arms, mobility based compounds for legs and Cardio/Core work. I had to step back, to learn how to program things properly. Presently in the old Upper/Lower 4x week split with Cardio 2 days. Any suggestions Sir?

@nretful 4 месяца назад

🎯 Key Takeaways for quick navigation: 00:00 🏋️‍♂️ *Specialize in one activity or muscle for high-frequency training to prevent burnout and injuries.* 01:47 🔄 *Rotate exercise variations to minimize overuse and reduce injury risk in high-frequency training.* 03:38 🏋️‍♂️ *Accumulate the same volume over a 7-day split as in a normal routine but with higher quality sets for skill acquisition and recovery management.* 05:57 💪 *Adjust volume and intensity based on daily fatigue levels and prioritize recovery for sustained progress in high-frequency training.* 08:31 🏋️‍♂️ *Avoid low-rep sets and overly strenuous exercises in high-frequency training to minimize joint stress and risk of injury.* 11:29 🔄 *Modify training splits to account for muscular overlap and avoid overuse injuries in high-frequency training.* Made with HARPA AI

@StrongandConditioned 4 месяца назад

Mate where is the beard? You’ve broke my heart

@chrisbullard-ig4ko 4 месяца назад

The king of burpees is here everyone

@AlexLeonidas 4 месяца назад

It'll come back my friend!

@JasonAizatoZemeckis 4 месяца назад

I can and do train every day, your body can and will adapt to an acceptable stimulus level, I sleep 10 hours a day and go for a run in the morning along with some high rep calisthenics along with technique and skill training, then in the evening I do a heavy weights session and sparring, I used to take a day off every three days, but I've gotten used to it and I take one off at the end of the day and its sufficient

@lewisstrongofficial 4 месяца назад

It’s funny you post this now because I’ve been training everyday for a few weeks now

@mgtowphilippines8164 4 месяца назад

Can you do boxing while lifting and also running slightly competitively

@AbuZak14 2 месяца назад

I need to train something everyday to make the habit stick. Push Pull 4 day rotation. First two days are generally a bit higher stress.. D1 - Chest/Bench, Tris, Side Delts D2 - Rows, Bis, Rear Delts D3 - Seated Press, Tris, Side Delts D4 - Pull Downs, Bis, Rear Delts Quads/Calves plugged in on push days when I feel like it. Deads/Hams/Glutes on Pull days Abs and neck added whenever...

@SurfingSnow 4 месяца назад

Been running a torso/limb split 5-6x week for a few months now and love it

@piotrproszewski3977 4 месяца назад

Same here.Also mixing rep ranges, 5-10 reps, 10-20 ,20-30 .Six day in a row,or 2 day and 1 day off.Only 3-4 sets .Some times 5,some times only 2...

@piotrproszewski3977 4 месяца назад

30-40 min and is done.High frequency works best for natty bodybuildiers

@iangraham-white5717 4 месяца назад

hell yea

@SurfingSnow 4 месяца назад

@@piotrproszewski3977 exactly, love that it’s quicker and allows me to focus more on my compounds and isolations separately

@louiebr7620 4 месяца назад

Based vid as always, your vids helped me a lot at building mu muscles, huge thanks

@aj45045 4 месяца назад

I'm trying to do a push-pull-legs twice a week, so one day off in a week. In addition I do abs 4 days a week. On the day off, every other week I have 1h of playing soccer and 1h of playing tennis. Once a week I play table tennis for 2h. During winter sometimes I go skiing instead of leg day. Push consists of 4 chest exercises, 4 shoulder, 3 triceps, 1 forearm and 1 internal rotation exercise Pull consists of 4 compound back exercises, 5 isolation back, 3 biceps and 1 forearm exercise Legs consists of 2 hinge, 2 bilateral knee dominant, 2 unilateral knee dominant, 6 isolation exercises (hip, upper and lower leg) and 1 shrug exercise Abs consists of ab roller progression, ql raise (incline side bends), plank twist Each exercise is done for 1 set to failure or 1 RIR (some isolation as a drop set). Do you think this is attainable for 12 weeks with then one week used as a deload in shape of testing 1RM on my 15 main lifts? That 4 times a year.