Weighted Pushup Secrets
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- čas přidán 7. 09. 2024
- Are you aware of these secret benefits?
Weighted pushups are more than meets the eye.
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Disclaimer: AlphaDestiny 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. AlphaDestiny 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 death.
#Pushups #Weightedpushups #Calisthenics
I truly adore how passionate and well informed this man is in these sports
I like when he says 100 pounds may seem like a light weight. I tried 40 and could barely do one rep, so now im using 20 pounds for 8 reps.. lol
@@Kevin97587
Same here, just started doing them and 10kg in a backpack feels crazy, only got five sets, reps were 8,6,6,4.
@@Jay-we2ek Its good start mate, 10kg is already alot. I think if u get to 20kg in a few months its good progress
It has nothing to do with anything but I'm the 69th like
@@Kevin97587
I'm working to hit 10 reps in all 5 sets, then adding 2.5kg each time I hit the 10 reps for 5 sets. So the route I'm taking may take more than couple months 👍
Weighted calisthenics = Gorilla muscles
Weighted calisthenics is the secret sauce fr
U mean gorilla stregth
We will become gorilla 🦍
This is how Alex never gets injured, after hitting the 405 PR he's delved into weighted dips and pushups, minimizing overuse, while still maximising gains and not using a minimalist view.
Is this a joke comment?
@@KurokamiNajimi no
@@mastertrey4683 If it’s not then I’m gonna say the concept is being misinterpreted. Doing dips and push up variations isn’t much different than doing barbell variations. He was maxing out twice a week in addition to volume sets for half a year
@@KurokamiNajimi there's a huge difference, one is closed chain and the other is open chain
@@bruce7244 That’s not the point. I’m saying conjugate isn’t to bench for a year and then do push ups and or dips for a year. At least not when it comes to injury prevention. If you do the same push up and dip variations you’ll be at higher risk for injury opposed if you went another year of mixing up different bench variations
SIPPING ON MY COOL GLASS OF LEMONADE
I tried it before too it is amazing. If you have someone to put extra weight on your back and pull it off when you are fatigued it is a huge boost.
@@2DarkHorizon or use multipble heavy weight resistance bands combined
A weighted vest is the best
Would doing push-ups with a weight vest help increase my reps without the vest?
@@ChiefMason yes :)
So glad you bring this up, Deficit Weighted Push Ups are my all time favourite, even more so than Bench Press..
Said it once, saying it again: This got my bench from 110kg for 2 to 140kg for 2-3 reps.
The only thing I did was, ditch all bench for a whole year and only did this.
Recommending this 20/10
I just started doing them a month ago and am loving the gains so far!!
@@StrengthHacksCoaching Keep going brother, this is golden😎
@@alexanderbc4131 Why would someone lie about this😐
That's amazing how much Weight were you pushing with The pushups?
@@molaakk how much weight did you add? Those results are amazing
Did weighted pushups at home for 6 months (went from body weight 12 reps to 40 pound weighted for 8) insane gains!
And I had started them because of you Alex, thanks for the suggestion!
What weight did that convert to on the bench press?
@@ajjalusi6455 - yeah was there any carry over?
@Lueigi can confirm they have a carry over it's my third week in the gym and I'm already gonna attempt 200lbs next week
I know it's been a year but l have decided to do 200 a day(with some regular one arm pushups here and there) it's been around 3 weeks and l have made tons of progress. I may only use 21 pounds but it really, really works.
AND you're getting better core activation with them than with the bench press.
Full body coordination
Could you tell me weighted push up strength standards ?
@@saugatphuyal850 putting 50% of your bodyweight on your back is pretty good bw ratio for multipble reps
@@drios8809 how many reps ?
@@saugatphuyal850 6
I last benched in 2018. I hit 365 for 12 paused with the blue reactive slingshot which provides the least amount of lift. 425 for 3 paused raw. 455 x 3 with standard slingshot and 495 paused for 3 with mad dog (heaviest sling shot) all at 205 lbs. realistically my flat raw pause was 445-450.
This caused my reconstructed left shoulder (all full thickness tears in the Supraspinatus, Infraspinatus, there’s minor and subscalpularis) to ache so terribly that I stopped training for a year when my left shoulder caused over compensation with my right shoulder. Couldn’t perform a push up because the closed chain movement caused this horrific pain in the bottom 3rd of the movement and at lockout. During
Covid lockdown I resumed training. although I have professional grade equipment including a Texas power bar, an elitefts double rack with band attachments, one inch whole spacing, v shaped dipped bars, multiple pairs of bands including Mimi, monster mini, extra heavy monster mini, light, average and heavy bands.
I abandoned Bench and all barbell presses. I did weighted push-ups
Using a weight vest and bands. I also abandoned bb rows and did weighted pull ups and db rows, and hand stand push ups and blast strap push ups and dips. Currently I regularly set prs on push up variations and pull-up variations. My chest, lats. Delts and triceps and neck are bigger than ever. I only do good mornings and belt squats for legs. I do kettle bell swings heavy but at 49 heavy Bench, floor DLs and heavy back squats are out. I have lost 10 pounds mostly from legs and waist but I am noticeably more developed from the front and rear
Absolutely insane!!!! Thanks for sharing your experiences, this is too cool to hear.
Hey how much weight are you able to load up with the vest and bands?
During lockdown I substituted benching with heavy banded push ups and by the time gyms were open again I actually gained strength on bench press.
Nice profile pic, Agalloch is great
Problem with those band push ups is they help lockout tension more than adding anything to the bottom of the rep. So, if you did it long term, if you ended up pressing heavy for some reason, or did heavy weighted push ups, the bottom part where it's hardest would be very vulnerable to it injury as you're never overloading the bottom (hardest) part.
@@Jay-we2ek You're right - I should have added that the lockout has always been my sticking point. It played well into my relative Triceps weakness. The bottom of the rep is usually the easiest for me since I exclusively pause bench.
Great video as always. Never thought of weighted push ups as a replacement for specialty barbells, but that makes a lot of sense. Infinite variation!
Exactly brother!
So I followed Alex before for traps when I predominantly used a barbell. Now that I'm focused in calisthenics, God damn Alex is there again. Love the content Alex!
Personally I couldn't agree more with the content of this video. I've completely switched from the bench to weighted pushups (using a weight vest), my shoulders feel great, the variation in the hand positions is easy and overcomes overuse issues, I'm seeing the difference aesthetically and strength wise, incredible exercise that I wish I did sooner!
Pushup are safer to fail on (you should never bench without safety pins anyway but it's awkward still to roll out) and more stable than benching. So many variations. Easy to load weight. You can decline it.
Pushups can definitely replace the bench for most people.
Squats can't be substituted though or deadlifts or ohp. I prefer inverted rows, even weighted, to barbell rows.
Your absolutely right, in quartine didn't have a bench, did deficit weighted plate pushups, got a bench, broke my 205 barrier and hit 225x2
how much weight for weighted decline weighted pushups and how many reps?
*Weighted Pushups get you CRAZY strength & mass gains, it's insane. And when you increase the weight and do pause reps? BRUH*
you got alot of mass and strength from this?
@@theodrake2394 Hell yes.
What about Diamond push ups
Thank you so much for this! Weighted Pushups + Weighted Inverted Rows = Perfection
Weighted Ring Dips are awesome too I’m currently doing 40lbs additional weight on a weight belt for reps
amazing
Nice man ring dips are super humbling and effective for sure!!
damn Im way behind you guys. I can only do 8-10 bodyweight ring dips
@@unknownsource4359 Don't worry man you'll get there. Besides if you already can do 8-10 of bodyweight ring dips I think it's safe to add weight already. Because when I first started add weights I was like able to do around those numbers as well. Start with around 5-7 kg or 12-15 lbs of weight as a start. Aim to at least rep out 5-6 reps per set for 4-5 sets. Then just incrementally add the weights once you get stronger. Around 5 months ago I barely can do ring dips with good form for 3-5 bodyweight reps. Now, I'm able to do them with extra 25kg of weight or around 55 lbs for 5 strict reps for the first 2 sets. Consistency is the key!
Defecit ring push-ups with a loaded dip belt on the mid back are amazing
If I train at home, are push ups with weight enough for pecs?
@@JL-yw1cp yes indeed
@@calisthenicsbeliever7602 Good
@@JL-yw1cp I currently elevate my feet on a 5 gallon bucket to simulate an incline press for my pushups. I use bands to make sure I get in my pulls to match my presses.
@@wellnesspathforme6236 Does it work for you?
Natural strength training at its best. Great job Alex!
As a beginner, I recently started doing weighted pushups as a way to progress to archer PUs and so far I have noticed my chest growing a lot faster than doing normal PUs (20kg on bag is my 1rm atm) and I can't wait to start overloading on this exercise
One tip guys:
With feet up, if your weight plates move around on your back, stuff towels in. Because if you angle up too much, the plates could slide down and hit your neck or head.
I love weighted pushups, it definitely gave me most of my upper body gains this summer.
Been investing in a home gym, your videos have been a huge help for me
Glad to hear that man!
Decline parallette pushups are amazing! The stretch is crazy at the bottom and unlike bench press, you can do it with neutral grip which is easier on the wrists, elbows, and shoulders. Also hits more upper chest than flat bench. I've started doing only one set of bench with sets of these after and I like training this way much more than multiple bench work sets. The plank hold you have to maintain also works core stability.
I've been doing kneeling push ups for a while now. Knees elevated on my sofa. Upper chest gains have been incredible. Way better than Incline Bench. There really is something about being able to retract the scapula fully as opposed to being pinned down on the bench.
Dude this is scary man, I just looked up some of your weighted calisthenics videos to look for some tips because I plan on specializing in the weighted push up as a bench substitute
extremelly recommended to do that tbh,weighted pushups blew up my chest which always was my worst body part,pair the heavy shit with some volume and you will be GOLD
@@LatinMagician7850 I agree, +no shoulder issue and better pump than bench press
@@animesloversunited9069 the protraction at the top gives me a contraction of the pecs unmatched by anything else.
@@LatinMagician7850 how much weight do you use ?
@@creamofthecrop5868 when i was doing heavy stuff i did weighted pushups with a 70 pound backpack,and that alredy was pretty tough,now i do a half way volume/intensity,using a 22pound weight vest for high volume
Love doing dead-stop weighted pushups starting from the floor. It's another way how to make the exercise even harder (better SFR) and teach yourself how to get properly tight before the push.
I did these during the time i couldn't go to gym. I didn't have enough weight on my dumbells to train chest so I put the weights on my backpack and did it to failure every set. My main goal was maintaining my muscle and not lose any strength. Not only weighted push ups succeeded my goals and also my chest got stronger than before in the time period of 8 months. I've got %100 points on military's push up test. Definitely reccomend.
Same yeah,
All amazing points, I loved the aspect of pushing it to RPE 11 way safer than on a bench. Hidden intensity not many experience
Alex, I do weighted push ups with my Dip belt and feet and hands elevated between three benches. The weights are wrapped around my waist, as apposition to on my back. Thank you the truthfulness videos, bro!
If you perform it on a double elevated surface you can hang the weight with a weight belt like in dips. Hang the belt just below the scapula. The setup is a bit more comfortable since the weight won't shift around and it doesn't dig into the lower back which can sometimes happen. Also add some rings into the mix and squeeze like a fly at the top and you got something pretty juicy.
Had to screenshot this. Really good idea if I can get the setup
When I have low motivation or I don't seem to progress (I train at home) I watch this channel and then I train as hard as possible
Same. Alex is like a burnout cure.
Thanks to Alex and his high volume push ups-promoting videos,I have started a 1 million push ups challenge!! 👏 The gainzz are already coming!! 🏆
Dude I love your passion. It's inspiring and infectious. Also you rant about this stuff way more eloquently than me screaming at my friends about how "PUSH AND PULL UPS ARE TRUTH!!!". Fantastic work.
I just bought a decent backpack in a thrift store for five bucks because one zipper, not the main one, was bad with this kind of thing in mind!
I really like this content!
With those studies showing higher reps like 20-30 can work it's more relevant than ever!
This upload was a godsend. Currently bored out of my mind in class and you upload thx Alex. Also, when will you be uploading another Q and A? I’ve got some questions.
Not for a while but I'll be sure to do a post when another is on the way.
@@AlexLeonidas Collab with Phil again. Are you guys still friends?
Collab with other influencers? Kinobody, more plates more date, Natural Hypertrophy
Transformation video(Will prob get tons of views)
Full day of eating
Any plans on going back to yoke training? Btw are you still doing Shrugs?
Another excellent video! I feel some of my best upper body development came from weighted push and pull!
Pushups/weighted pushups strength carrying over to the bench press is unreal!
I dont find this to be True. Only carryover from bench is doing bench
@@nominox1158 it actually does. You may not be able to bench 500lbs through weighted push ups, but you will still have strength to bench a good amount of weight. Strength is strength
@@nominox1158 your bodyweight also comes into play
@@happychimp201 i respect your opinion, but i still disagree. Only bench helps my bench, no OHP, dips whatsoever. Maybe its just me
@@nominox1158 sure, if bench is your main goal, you should bench. But push up actually has some carrying over to the bench
This is fantastic video love seeing this kind of content. Calisthenics (even weighted) seems to me to be for the long run, being able to push/pull up when i turn 50 seems absolutely achievable
I only do floor press variations, Landmine press, and a bunch of weighted push ups. Low cost home gym plus injury free muscle development. I’ve been pleased.
You FEEL lighter! Carrying around your bodyweight with so much ease and no stiffness from constant benching (my personal result anyway)
I love how you give value to to these exercises that most of us don’t pay enough attention to. Before watching your video, I knew the weighted push-up was good. Coming away from your vid, I now have a standard to shoot for (3x15-20 reps of 100 pounds)😎 thanks for the perspective 🙏
Use push up bars and put feet on a chair I do them that way. This built me a way bigger chest than any bench press or machine and its safe on shoulders unlike bench press.
Yeah this has been my main press for ages. Dips don't feel right for me so I go with this (applying concurrent: Incline, normal, ring pushups and either light weight dips or paused pushups). I can currently do three plates and if I get to four plates for a 1RM I'm sure if I ever go to a gym and try bench press, I'll be at 100kg or more. Can't wait to try that lol. HIGHLY encourage anyone reading this to seriously try this exercise, you just need a chair (or box or whatever), parallettes and a dip belt and the loading potential is pretty high since you'll be suspended in the air. Thanks for spreading the info Alex, cheers!
What is your bench
Brooo 🥺😭😭😭 thanks for the video man, seems like it was made for me, due shoulder impingement I had to rely on these at home, I started weighted during lockdown, my bench is pathetic but I can Do 4-6 with 45lbs weighted pushups. Feels great, after a CZcamsr said "it wasn't very progressive" I felt sad but they are the one which seems to hit my chest better than anything else. Thanks for the video now I can do them happy as fuuk 😌😌😌
Enjoy the gains man, fuck those dogmatic youtubers! You're about to make some of the best chest gains of your life.
@@AlexLeonidas haha, best day ❤❤ love you
Ha same i can only do 3 with 40 pounds i am eleven after all
Weighted push ups and weighted dips are so underrated.
Hey Alex, you should look into the Kensui EZ Vest. Tried it myself, feels amazing for weighted pushups compared to the backpack that shifts around a lot.
I thought they weren't going to work for me since I could only do like 30 reps w/ bodyweight, but a few weeks later I'm doing sets with 45 lbs and my chest has never gotten this kind of pump from bench
I’m pushing these hard lately myself
for me they work great. trained at home for two months with 50kg weight vest (two over eachother). at the beginning it was HARD, towards the end i managed to do 10-15 reps. and what do you know, the first time back in gym, my former benchpress 1rep max, 100kg, felt significally lighter from the get go and i did 3 clean reps plus several not full ROM. not newbie, trained for years. and yes, i'm not particularly strong... i'm using handles that can turn for the weighted push-ups, great for easily hitting at different angles or really squeeze at the end of the movement.
Weighted push ups on rings are KING
Word!!
You're the god of logical advice, may I request you make a full bodyweight routine for beginners? Something that hits all the essential muscles?
Very true I'm waving my push ups I'm at 75lbs for 3x8 right now I can see I feel it soooo much more in my chest and triceps.
Doing weighted pushups I dont feel it much in my chest, any tips?
@@won3rdd do deficit weighted pushups..or weighted paused pushups.
I am training today and considered doing weighted pushups. Just getting back into it after a 6 month hiatus so gotta try it #Letsgetit 💪🏻
Still waiting on your calisthenics program!
Hell yeah always wanted to see what I could work up to in theses! Maybe it’s time
Great video! Very relevant to me, because I had to ditch my beloved dips due to shoulder issues. So now I am also experimenting with pushups, just using resistance bands for overload instead of free weights. In my experience, it makes the execution more explosive, otherwise, with stronger bands, you can get stuck in the upper portion of the movement. Also, with a well-selected set of bands, you can ensure very gradual progress with the load, just like with free weights. (AND, if you travel, you can pack your push workout gym in your suitcase, no problem. :))
Man. Alex you would really benefit from a heavy weightvest. Besides push-ups I also like to climb stairs with it 3 steps at a time.
Would love one man
I had seen a video yesterday that explained doing push-ups with a shoulder width stance and tips of fingers pointed towards each other would give more push power. I will try it with the weighted push-up workouts
love this channel
Much love Arthur!
Here’s a secret: tie a resistance band around your bed to train neck. The set-up is constant and you won’t skip neck day. Also there is a good stretch.
Where can i tie it to
@@balkanblackpillvideosandmo8456 anywhere u like
@@balkanblackpillvideosandmo8456 Wrap a mini-band around both bed legs, near the feet-end, and then do neck curls with either one band or both.
@@tonytone1378 aaaa gotcha
finally something that i can do to make my books worthy, 🎒
Your physique is truly what I would idolize, if I can ever get that strong
Absolutely outstanding video! Thank you so much for sharing. 🙌
Great advice, I found dips hurt my shoulder.
my routine is
doing clean push ups till failure
5 min break
12 reps with 10 kilo
12 reps with 20
12 reps with 30
5 reps with max (rn35)
I first used weighted push-ups in 2012 or so, as my secondary exercise, and since then it's been one of my favourite. I haven't had time to do much horizontal pressing in a long while, but I swore by the weighted push-up.
I didn't train in a gym until 2014? It's fine. I had my girlfriend to sit on my shoulders. I built to 3x13 with her, and she weighted 135 lbs.
I had an old shoulder injury that prevented me from dipping without severe inflammation? Weighted push-ups wouldn't be problematic.
I wanted to add extra pec tension? Just do them on widely anchored rings, and you'll be squeezing inwards during the whole set.
When I was gone on a tour, in 2013 (or 2014? Not sure anymore), I kept doing my sets of weighted push-ups with a training buddy who weighted 165 lbs. I even succeeded doing one rep with a guy who weighted 195 lbs!
Weighed push-ups can also be really social. Aside from training with friends, when I was coaching a bunch of kids and making them do push-ups, I used to load as many kids as I could on my back and attempt maxes like that. The kids loved it, they found it impressive, and it made them want to get good at them, too.
When I got access to a gym, I kept doing them, but slightly declined (hands about 2" lower than the feet). They felt great. The reason I haven't done them in a while was my focus on hand balancing, and the limited time I had. I would have kept doing them, otherwise.
Hey Alex, how would you program weighted pushups into your workouts? Should I just replace regular bench with it for a while or keep doing that and just replace an accessory lift with these?
Replace the flat bench or your accessory, either way works.
This was a really encouraging vid man. Recently became a father and no time for gym between duties, currently doing weighted pull ups at home.
Weighted decline and diamond push ups having these transferables is v reassuring.
Currently have a back pack that can hold up to 35kg. So should be good for a little while.
I tried to do that with my backpack and ripped the straps clean off😥 and it was my favorite and I also just got it now I gotta sew it back together🤧
I’ve been worried about this happening to me 😅
Don't know if you'll read this but you gotta load it onto u from the floor like a turtle upside down
I was bummed out when I was told to not do dips by my doctor but this video has given me hope.
The degree of inclination and style of push up will result in higher kg being pushed. Combine it with weighted push up routine and you have an exercise more effective than bench press.
Excellent motivation- wrist push ups are good too, painful at first, but you end up with bulletproof wrists and forearms
Weighted ring push ups with your feet elevated are by FAR my favorite pushing exercise.
upper chest gains?
Another good thing for these are the “perfect push up” devices. Good range of motion and you also allows your wrists to get into a comfortable position.
2 years ago When I first tried Home Workout I only did pushups and Crunches and had a normal physique.
2021,Feb I made a homemade Dip bar, First I did negetive dips while I faced some shoulder pain but I thought it's okay. Then I injured my shoulder.
After 4 months I came back again and injured my shoulder again
I broke my whole dip station and made a pullup bar with it.
Dips can be great but 55lbs backpack on back and doing dip pushups is always great!
Thanks, I needed this. I was debating on wether or not I should keep doing dumbbell bench since I find it hard to bring weights up from my knees when I lay on the bench and it looks like I will be doing push ups from now on.
I never do dumbbell press with both arms at once. I use my other arm to help bring the weight up
@@KurokamiNajimi might try that, thanks
Fave CZcamsr by far
Looking amazing as always legend
For bench comparison, an unweighted pushup is the roughly equivalent of benching 2/3 of your bodyweight.
Amazing video Alex.
Everyone compares this to the bench press the bench press is not even the best chest exercise chest flys on the bench are lot more effective so this and flys are top.
You do weighted push ups to increase your bench, I do weighted push ups because I'm broke af, we are not the same
Great work like always alex🙏
You should really max out on this as a 405 bencher. See where you're at.
I want to, but my backpack is limited! I'd need to do them elevated (which my plyo boxes are too low) or get a weight plate vest which will likely be my next move.
@@AlexLeonidas so I use my dip bars with a bar stool. Take the bar stool, put 45s on either side, and that puppy ain't moving. It feels SO much better than benching or even dips.
@@nomadicstrength how is there room for your head in that setup? Trying to figure out how to do it in my garage
@@ArminBlazevic I'm confused. I put the dip bars in front of me, and put a single barstool there for my feet.
@e.e I've been doing these, fun times.
Great tip! Great video! 👍
Don’t lock your arms out. Keep your scapular retracted. Don’t have your shoulders round through the motion. These rules work when you have additional weights not because you cannot do it other ways but because lifters have learned that over years it is about shoulder safety. The shoulder wears out at the point under where the clavicle meets that small little bone. Also bursa problems and tendinitis can occur. Even doing weights the correct way can wear your joints. Dumbbell press for real depth of range with less rotator cuff issue. I did weighted push ups for years. 200 x 50 kg weight on back over 20 - 30 minutes. Don’t get me wrong I loved doing them. Better than bench for core and abs. Now though, I do 4-5 sets of 55kg dumbbell presses of 7-8 reps. I never have had shoulder problems other than small amount with bar bench. Am 51 and my arms are strong as. Shoulders are great. Listen to the weight lifter for lifting weights. Don’t straddle too many ideological fences when it comes to lifting. Treat weights with respect.
One of the hardest things I've done is use a sandbag whilst wearing a weighted bag. I've done sandbag snatches and combined them with negative pushups and diamond pushups, no rest. The sweat you'll get from this...
I added gpp work with some pushups to my upper lower split. Since I bench twice a week, I didn't feel any chest DOMS, but man my stomach was aching the day after pushups :D
I’m at +40kg push ups for 12x5 and my bench is at 100kg for a 5x5 with feet planted on the bench. Is that alright?
Yeah you're in a good place bro 👍
Oh Alex ! i had a question. You always mention that dip/ push up strength will always exceed your pull up/inverted row strength, in your experience - at what point would this imbalance become a predisposition for injury ? i try to maintain balance as best as possible
I am thiking about doing Overhead Press + Weighted push-up combo
Just do both weighted push ups couple days later do weighted dips.
Most of the athletes(lu) and gym coaches I've seen saying BP is overrated exercise, weighted dips, OHP, flies and Some set of BP(if you want) is enough to work on your chest.
weighted push ups on rings! freedom of movements allows the pecs to move as they're intended to, plus with supination on top, the bicep and shoulders will burnn
you know, beach body had the sickest, best ever push up stands ever, super comfortable even when doing super high reps or adding a ton of weight.
the push up stands not bars, the bars i would say are just slightly better than generic stuff
Yeahhhhhhhhhhhhhhhhhhhhhhhhh
Yeeeaaaahhhhhhhhhhhhhhhhhhhh
Hey Alex! Been a fan for years and would greatly appreciate a response. Been following your amazing novice program for about a year, and I’ve achieved a 405 2×5 deadlift, 200 3×5 floor press, and 285 3×5 box squat. Don’t get me wrong; I’m more than content with these gains. That said, I feel that my box squatting has just plateaued at 285 for months, and my floor press gains are extremely minimal. Also, since moving to a new gym around 3 months ago and only having a lower box to squat on (~15 inches compared to 17-19 inches back home), I’ve had persistent right quad tightness/minor pain tightening the knee. I have long legs relative to torso. Would you recommend, given more or less plateaus, that I move on to your intermediate conjugate program? Or, despite linear gains being so slow, but still present, that I continue on the novice program? Would it be reasonable I switch back to a higher box to see if this alleviates the above quad/knee tightness and persistent minor pain?
Much love, a sincere fan
excellent content!!!
I put my dip bars on the bottom of my rack, now I can do pushups on my dip bars lol