![Alex Leonidas](/img/default-banner.jpg)
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Alex Leonidas
Canada
Registrace 9. 11. 2013
I'm Alex Leonidas!
My ultimate goal is to help you achieve the body of your dreams, while empowering you to live a better life. I have helped thousands of lifters accomplish their goals, and look forward to assisting you as well. Prepare to hear many discussions on concurrent periodization, natural potential, full body workouts, yoke training, health/nutrition, and special strength training methods. It's time to make real gains!
For exclusive content, visit my site at alexleonidas.com/
My ultimate goal is to help you achieve the body of your dreams, while empowering you to live a better life. I have helped thousands of lifters accomplish their goals, and look forward to assisting you as well. Prepare to hear many discussions on concurrent periodization, natural potential, full body workouts, yoke training, health/nutrition, and special strength training methods. It's time to make real gains!
For exclusive content, visit my site at alexleonidas.com/
Only Pullups? Novice Gains? Counting Calories? (Q&A)
Why do novice lifters recover and progress so fast? What is the best rep range for strength and size? Can you build an impressive physique with just pullups and dips? This special Q&A answers all.
Hoodie Sale: www.barbellapparel.com/leonidas
MY NEW LEONIDAS BAR bellsofsteel.com/collections/alex-leonidas/products/alex-leonidas-onyx-bar
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US My Gym Equipment: www.bellsofsteel.us/influencer-page-alex-leonidas/
CA www.bellsofsteel.com/influencer-page-alex-leonidas/
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MacroFactor App 14 Day Trial Code "Leonidas" macrofactor.page.link/leonidas
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TikTok: www.tiktok.com/@alexleonidasofficial
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Instagram: alexleonidasofficial
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Neck Flex: tinyurl.com/yy22fk7a
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Naturally Enhanced 5% Off "ADF"
alexleonidas.com/naturally-enhanced/
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My Free Novice Program! outalpha.com/the-out-alpha-novice-program/
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Want to consult me for email exchanges, consultations, online coaching, or for custom programs? outalpha.com/contact/
0:00 Intro
0:18 Same chest gains from floor press?
2:52 Novice recovery for fast progress
6:15 Upper/lower with isolations on opposing days?
9:04 JM press best tips for big triceps
12:51 Only pullups and dips? (pullups)
16:11 Only pullups and dips? (dips)
18:27 Best rep range for strength and size?
21:16 Inverted rows for the lengthened position?
22:50 Bench press weaker than OHP?
25:00 Sternum pullups better than chin over?
27:35 Straps on pullups?
30:13 Counting calories truth
34:28 Post more questions!
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.
#strengthtraining #strengthgains #musclegain
Hoodie Sale: www.barbellapparel.com/leonidas
MY NEW LEONIDAS BAR bellsofsteel.com/collections/alex-leonidas/products/alex-leonidas-onyx-bar
----------------------------------------
US My Gym Equipment: www.bellsofsteel.us/influencer-page-alex-leonidas/
CA www.bellsofsteel.com/influencer-page-alex-leonidas/
----------------------------------------
MacroFactor App 14 Day Trial Code "Leonidas" macrofactor.page.link/leonidas
----------------------------------------
TikTok: www.tiktok.com/@alexleonidasofficial
----------------------------------------
Instagram: alexleonidasofficial
----------------------------------------
Neck Flex: tinyurl.com/yy22fk7a
----------------------------------------
Naturally Enhanced 5% Off "ADF"
alexleonidas.com/naturally-enhanced/
----------------------------------------
My Free Novice Program! outalpha.com/the-out-alpha-novice-program/
----------------------------------------
Want to consult me for email exchanges, consultations, online coaching, or for custom programs? outalpha.com/contact/
0:00 Intro
0:18 Same chest gains from floor press?
2:52 Novice recovery for fast progress
6:15 Upper/lower with isolations on opposing days?
9:04 JM press best tips for big triceps
12:51 Only pullups and dips? (pullups)
16:11 Only pullups and dips? (dips)
18:27 Best rep range for strength and size?
21:16 Inverted rows for the lengthened position?
22:50 Bench press weaker than OHP?
25:00 Sternum pullups better than chin over?
27:35 Straps on pullups?
30:13 Counting calories truth
34:28 Post more questions!
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.
#strengthtraining #strengthgains #musclegain
zhlédnutí: 23 442
Video
Why I Love Rack Pulls
zhlédnutí 50KPřed 21 dnem
Rack Pulls are UNDERRATED for hypertrophy! Builds a thick back and gorilla glutes. You DON'T need to pull from the floor if you're not a Powerlifter. Recon Joggers 3.0 www.barbellapparel.com/leonidas MY NEW LEONIDAS BAR bellsofsteel.com/collections/alex-leonidas/products/alex-leonidas-onyx-bar US My Gym Equipment: www.bellsofsteel.us/influencer-page-alex-leonidas/ CA www.bellsofsteel.com/influe...
Why Strength Matters
zhlédnutí 106KPřed měsícem
If you're not strong, you'll stay small forever. My Barbell bellsofsteel.com/collections/alex-leonidas/products/alex-leonidas-onyx-bar US My Gym Equipment: www.bellsofsteel.us/influencer-page-alex-leonidas/ CA www.bellsofsteel.com/influencer-page-alex-leonidas/ Barbell Apparel Clothes: www.barbellapparel.com/leonidas MacroFactor App 14 Day Trial Code "Leonidas" macrofactor.page.link/leonidas Ti...
Barbell Curls = KING Biceps!
zhlédnutí 81KPřed měsícem
Barbell Curls are the #1 biceps mass builder. Time proven for over 100 years, biceps standards have not improved much from the Bronze Era until now. Learn why optimal bros are wrong! Barbell curls are not too restrictive and offer the best progression potential. For guaranteed big biceps. NEW LEONIDAS TOPS www.barbellapparel.com/leonidas My Barbell bellsofsteel.com/collections/alex-leonidas/pro...
Smith Machine Truth? Full Body? 2 Sets? (Q&A)
zhlédnutí 40KPřed měsícem
Is my novice program outdated? Is the smith machine BETTER than barbells? Was Greg Plitt natural, what is naturally achievable? When to bulk after cutting? Is 2 sets to failure enough? This BIG Q&A covers all! MY NEW LEONIDAS BAR bellsofsteel.com/collections/alex-leonidas/products/alex-leonidas-onyx-bar US My Gym Equipment: www.bellsofsteel.us/influencer-page-alex-leonidas/ CA www.bellsofsteel....
My Favorite Hardcore Pullup
zhlédnutí 86KPřed měsícem
Better than wide grip pullups? Try this! MY NEW LEONIDAS BAR bellsofsteel.com/collections/alex-leonidas/products/alex-leonidas-onyx-bar US My Gym Equipment: www.bellsofsteel.us/influencer-page-alex-leonidas/ CA www.bellsofsteel.com/influencer-page-alex-leonidas/ Barbell Apparel Clothes: www.barbellapparel.com/leonidas MacroFactor App 14 Day Trial Code "Leonidas" macrofactor.page.link/leonidas T...
T-Bar Rows Are Optimal!
zhlédnutí 46KPřed 2 měsíci
Old school t-bar rows are the BEST free weighted row? COVERT PANTS: www.barbellapparel.com/leonidas MY LEONIDAS BAR bellsofsteel.com/collections/alex-leonidas/products/alex-leonidas-onyx-bar US My Gym Equipment: www.bellsofsteel.us/influencer-page-alex-leonidas/ CA www.bellsofsteel.com/influencer-page-alex-leonidas/ MacroFactor App 14 Day Trial Code "Leonidas" macrofactor.page.link/leonidas Tik...
Is Bulking Overrated? Small Arms? My Grind? (Q&A)
zhlédnutí 67KPřed 3 měsíci
Is Bulking Overrated? Small Arms? My Grind? (Q&A)
Kratos Mode to Shredded | EPIC 35lb/16kg Natural Body Transformation
zhlédnutí 102KPřed 3 měsíci
Kratos Mode to Shredded | EPIC 35lb/16kg Natural Body Transformation
Seated Overhead Press = Strong Shoulders!
zhlédnutí 46KPřed 4 měsíci
Seated Overhead Press = Strong Shoulders!
Do Lateral Raises LIKE THIS For 3D Delts!
zhlédnutí 79KPřed 4 měsíci
Do Lateral Raises LIKE THIS For 3D Delts!
Stronger But Smaller? Optimal Rows? Heavy Dips? (Q&A)
zhlédnutí 43KPřed 4 měsíci
Stronger But Smaller? Optimal Rows? Heavy Dips? (Q&A)
Fix Your Incline Bench Press! Upper Chest Tips
zhlédnutí 56KPřed 4 měsíci
Fix Your Incline Bench Press! Upper Chest Tips
The BEST Chinups For Big Biceps | NO WEIGHTS!
zhlédnutí 54KPřed 4 měsíci
The BEST Chinups For Big Biceps | NO WEIGHTS!
The Basics ALWAYS Build Muscle (RANT)
zhlédnutí 98KPřed 7 měsíci
The Basics ALWAYS Build Muscle (RANT)
Hi Alex. I am interested in strength training but not at an elite competitive level. Should I get the 10mm or 13mm SBD belt? Thanks.
If dips are upperbody squats, then either the delts or Pecs are the glutes.
Hey Alex, as you love old school exercises you should try/do a video about the Reeves deadlift or Reeves shrugs! Check them out! ❤️
Question: Are wide grip rows + lateral raises enough for max rear/side delt development? Trying to keep excersise selection down Example: monday: Rows + lateral raise Wednesday: Facepulls friday: rows+ lateral raise
This explains a lot about why I only really truly feel DOMS in my hamstrings & lats when I rack pull from below the knee and don't when I conventional DL off the floor. Gonna cycle them in as a primary lift for my next 6 week cycle and see how it goes.
I used to warm up a lot before my working sets and very rarely I would progress. Now I start with my working sets and I have been making progress like crazy
pretty sure the build lats also
Look up eric spoto thats how you get constand tension not this here
6:50 you look like a fucking anatomy drawing here 🤯🤯insane condition
I have been kicking up with my back facing the wall and with my hands on a pair of yoga blocks for extra depth.
Brilliant achievement. I've always struggled building up arms over the years as an ectomorph and taller at 6 ft although chest did grow fairly significantly. Arms around 14.5". I'm on it now trying to train hard, focus and improve diet. 17" arms would be great though will be more than happy to get to 16"
Can you do a video on 5x5
What if i have shoulder issues with doing wide grip pullups ? What is the alternative?
THE most underrated channel on youtube
Emard Creek
How can i bulk up with gastrointestinal issues? Im open to trying whichever style of diet gets me to my goal.
1. See a doctor n fix em. 2. Eat stuff that doesn't give you issues. I mean. Milk is literally for babies. Juice should be easy to digest. Skyr, protein powder etc.
Bethel Mission
Its a funny thing because i remember hitting 225 for the first time. I have never been happier in one moment, it was almost euphoric. As a skinny kid growing up this was insane for me at the time. Now almost 2 years later im able to rep it for 10 and 315 is the new goal. But even now getting under 225 is always a cool moment. Dont let gymflation get to you because 225 is a solid ass bench, but dont let it limit you either. Despite what people say, 315 is possible natural. Always keep going and never forget the milestones you hit along the way. Its part of what makes lifting and personal progress so special.
Bro has been my best source of fitness knowledge on yt for years i swear
I just don’t understand why Russian dips aren’t on here to come out of them you have to have strength in such a deep range of motion. Not to mention to carry over into better muscle up transitions.
Alex I cannot completely rotate my left wrist due to a previous injury, should I still go for straight bar or stick to ez bar?
You have to be kind of short to do this
Alexander Bromley put pull ups as low tier because of instability, lol (and because fat novices can't do them, which is fair enough if he's from the U.S wherein most people are obese. Being fat makes it an advanced movement)
what can i do if no reverse hyper machine?
Elvis beard
No thank you. Preacher curls are too dangerous!!
Not if you're natty!
When im doing curls, the radial nerve of my elbow starts popping. Does this happened to anyone ?
HOW 2 BUILD CALVES BRO 🗣️❗️
Hey Alex. What’s your thoughts on behind the neck OHP?
I'm really trying to see these hypermobile elbows but I'm not seeing it.
Hey Alex, thanks for the amazing content as always! Two questions: 1. Based on what you said in this video, do you not recommend training triceps on pull days and biceps on push days on a PPL split? I like that this allows for easier supersetting and I generally don't find my arms to be the limiting factor for chest/back compounds, plus my arms are my biggest weak point 2. Have you ever tried fly wheel training? Worth it or just a gimmick? Considering getting one to complement my tiny home gym, helps that they take up very little space and I already have the basics here (barbell, DBs, cable pulleys, rack)
My incline was always better than my flat lol.
Gonzalez Helen Rodriguez Carol Walker Daniel
I was listening to this and I was wondering where I heard two guys talk about men like what I was hearing from you guys and it was my gay friend. Which if you guys are gay to each his own, but someone told me that you guys weren’t gay so I was kind of confused. If this is just you guys coming out then more power to you fellows.
I am 47 years old and usually I can do with good technique 8 or 10 pull ups , around 10 or 11 dips and 22 pushups (0 rpr but Dr mike style technique). Do I need a weighted vest of 5 or 10 kilos ? For dips and pullups a bag with books is OK. But for pushups do you think than a vest is better than a bag of books ? Or my reps are not enough yet for vest or book bag ? I train usually in home or in the park and I can use a public free gym only once or twice a week. I am Greek. Could you reply to my question.
Just an absolutely awesome and inspiring conversation. I'm so glad I stumbled upon these two guys recently.
Do you eat olives? They're vegan and have health benefits, but they're also high in sodium.
I do but I thoroughly rinse them out
Tried these in the gym a few years back, much to the amusement of some gym bros. I have a big ass and short arms, so I was running the bar right into my hams on the way up. Too bad, because I saw their potential when I watched (and asked for advice from) someone performing these with success. Maybe with better ankle mobility these could be in my toolbox
I use one at home. I like it.
spreader bar
Thank you for your video. It works! Where can I purchase the Spider bar?
“For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.” 1 Timothy 4:8 KJV “I tell you, Nay: but, except ye repent, ye shall all likewise perish.” Luke 13:3 KJV
To Alex or whoever: At around the 14 minute point, Alex says that biomechanics experts now agree that wide grip pull ups are an excellent lat builder. Who is Alex referring to? What "new data" (to quote Alex) has emerged about this? Kassem Hanson is one of the main biomechanics gurus who has said that wide grip pronated pull ups and pull downs are primarily upper back builders (though they do involve some lat), and I haven't seen anything indicating that he or his followers have changed their position on this. Is Alex referring to Chris Beardsley and/or Paul Carter? I don't think either of these guys are considered to be a biomechanics expert, and the study they cite is hardly new. (It's a 2008 study that has prompted some criticisms, although Paul Carter curses at anyone who questions the study.) In addition, the fact that Carter has been advocating pull downs in the frontal plane doesn't mean he is advocating super WIDE GRIP pull downs. Though a wide grip pull down is in the front plane, not all frontal plane pull downs require a super wide grip. Anyway, what "new data" is Alex referring to, and who are biomechanics experts who have changed their minds? These are not rhetorical questions. I do lots of pronated pull ups, including weighted and wide grip, so I am not against them. I am genuinely puzzled about what Alex is referring to.
Alex - commenting the same thing twice ☺ I have big inconsistencies in my overall strength between left arm and right arm. Super apparent in my tricep & bicep focused lifts. I want to believe that Scoliosis, and some other back injuries have affected that, but I am not sure how much exactly that has affected my imbalance. My left arm is much more weak in all of my unilateral lifts. Looking for some direction and maybe you could answer - What is a "normal" or accepted amount of imbalance between arms on a unilateral lift. Are you perfectly even with your weights and reps for both arms?
I have big inconsistencies in my overall strength between left arm and right arm. Super apparent in my tricep focused lifts. I want to believe that Scoliosis, and some other back injuries have affected that, but I am not sure how much exactly that has affected my imbalance. My left arm is much more weak in all of my unilateral lifts. Looking for some direction and maybe you could answer - What is a "normal" or accepted amount of imbalance between arms on a unilateral lift. Are you perfectly even with your weights and reps for both arms?
I like your videos man, but its been known that you need to stuff/bulk eating just minor Surplus is enough your body cant built more just because you eat very much more.
Does he use any supplementation?
Push Pull off Legs off repeat is a good split?
im not a novice anymore, but if alex makes video, I watch
Do you have experience with nordic curls? Do they have carryover to basic hinge movements? Would you add anything else for hams if you're limited to only a relatively light backpack in terms of equipment?