Really Bad Genetics, Total Volume, Training Partner (Q&A)

Welcome back to the weekly Q&As! Post your questions down below :)

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0:00 Post your questions!
0:19 10-20 sets a week, what about shoulders?
2:44 Muscle gain expectations with really bad genetics
5:37 When to do Bulgarian lite?
7:25 Neck Curls with 50-75 reps?
9:35 Make squats more quad focused?
11:47 How to train upper traps with light weight? Back injury
12:47 Training partners? Advantages and disadvantages
15:34 Chest expander differences over bands?
17:49 Weak chest with strong shoulder press?
20:55 Conjugate max effort deadlifts every third week?
23:10 Long arms = no need to isolate?
24:44 400lb Good Mornings carryover to RDL/stiff-leg
26:06 Small wrists and forearms, what now?
28:38 Bottom & high handle uses for trap bar
30:11 Combining handstands with OHP template
32:10 One arm pullups at 90-95kg?
34:41 Underhand curls hurt, can hammer curls build big biceps?
37:26 Let's see some questions!

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.

#bodybuilding #strength #musclegain

[AlexLeonidas]

LOVED MAKING THIS Q&A, IT'S BEEN TOO LONG!! Let's see some more questions down below.

0:19 Hey Alex, is total weekly volume(10-20sets) per body part or per exercise? Would bench and overhead press count towards total shoulder volume etc?
2:44 Hey Alex what do you think is the least amount of muscle for someone with really bad genetics expect to gain in their first year of lifting and in their lifetime? Love the channel
5:37 What lifting stage should you do Bulgarian lite?
7:25 Question about neck curl training: I do neck curls on the cable machine with a harness 3-4 times a week. I stick with lighter loads (currently 45kg) and work my way up from 3-5 sets of 50 reps to 5 sets of 75 reps. When I hit that goal and the form was good, I increase the weight by 5kg. Any suggestions or improvements?
9:35 How would you go about making squats more quad focused? I feel like i use my posterior chain way more
11:47 How to train upper traps with light weight? ( I injured my neck and the doctors forbade me to use heavy weights)
12:47 Thoughts on training partners? Advantages and disadvantages
15:34 What are the advantages of the chest expander over bands?
17:49 I have an anterior delt press seated with 60kgx10 and a bench press with 90kgx5 at 70kg bw. how come I’m so weak on the bench compared to the vertical press. Does this mean i should focus more on chest isolation work?
20:55 Glad to have the Q&As back!! I'm currently running your version of Conjugate, and I was wondering what deadlift variations to max out on every 3rd week? Don't wanna ruin my CNS
23:10 Do you think someone with long arms will be fine with just doing close grip presses/pulls to get great arm gains
24:44 If you can do 400 pound good morning how much could you do on a stiff leg deadlift or Romanian deadlift an other hip hinges you can think of
26:06 Any advice on increasing forearm size? Been training forearms for a while now but they’re still lacking. Wrists are small and need increasing 😢
28:38 Which exercises should you use the bottom handle of a trap bar, and which exercises should you use the top handle of a trap bar?
30:11 Hey Alex! What’s your opinion on combining: Day 1 Freestanding weighted deep hspu 3x3-5 reps + Overhead press 3x6-10 Day 2 90 degree handstand push up 3x1-3 + Overhead press 3x6-10 For massive shoulder strength and size gains?
32:10 Alex one more, as I myself am at the journey to get my first clean one arm pull up as a heavier guy (90-95kg), I would like to see what's your opinion on what exercises would help you to get there!
34:41 Bicep curls cause immense forearm pain, Hammer curls don't hurt a bit in comparison, are they as effective as ordinary bicep curls for bicep hypertrophy?

[recreationallifting]

The recurring theme in Natty YouTube Fitness this week is “it takes a sh*t ton of time!” We’ve gotta enjoy lifting for what it is guys.

[Yurixr-]

I used to love training with a gym partner until i started taking my training sessions serious. I saved so much time in the gym, was able to time everything keep my focus.
Not needing to wait for anyone to be "on time " to go to the gym...
Only downside to it, some exercises i'd like to go very heavy but i cant since there is no spotter (if i don't ask some random dude in the gym)

At age 19 i started with a group of friends, 8 in total. 6 months later the first one quit, 1.5 years later 2 others fell off, another year later it was me and 2 others.
Long story short i'm 29 now and the only one left going to the gym. those friends from back then, no longer friends with, also they are skinny and/or fat, and i look decent enough for a 30 year old dude compared to others my age.

do whatever you feel like doing, but keep doing it.

[hypertrophydisciple]

As Geoff said: the longer he trains, the better people say his genetics are.
I appreciate the fact that channels like his and yours alex, provide content that is inspiring and can push lifters to become better, rather than stagnate in the illusions and falsehood of the black pill, remaining hopeless and resentful.

[jfits]

Always showing love to @GVS, NH and Bald Omni man🤝 definitely looks like all you guys got better “genetics” over time even though it’s just been the effort after yearss

[StandStrength]

Weekly Q&As bring me back to 2018, this new series will be amazing after years of progress and learning. Looking forward to it!

[evan]

I cant tell you how much i appreciate youtubers who put timestamps.

[zerooption]

your advice/knowledge, along with GVS and Steve Shaw, has totally transformed my workouts and physique. Want to say thanks mate, love and respect from the UK.

[alihk]

FINALLY!! ITS BEEN WAYYY TOO LONG. Glad to have these back!!❤️

[MarianoGrande]

These shorter Q&As are just awsome. Also after watching some old ones you can see how much bigger you got. Keep it up man!

[nickvoelker]

Good mornings: I kinda followed along with Alex and chased after good mornings taking it up to the mid-200s. On the next cycle I went back to RDLs. I misread my notebook, and loaded up 375lbs and did it for 4x8. I really didn't expect to see immediate progress so I was going to pick up the RDLs where I left off with them at 325lbs. So, didn't do RDLs for 16 weeks while focusing on the GM, and I added 50lbs to my working weight. I reprogrammed this morning, and GMs are back on the menu.

[sammycuaderno]

One of the best youtube fitness channels out there

[michaellupu]

These q&a are amazing and your answer to the second question was beautiful!
Your passion for fitness and self-improvement shows in a big way and I'm happy for all those that you reach out to and that you inspire.
Take care man!

[KarmasPerjury]

Long time fan! im so glad you answered one of my questions this means the world to me!

[johncardono]

I think I've said this before, but you really are the real deal. I follow your advice and info over any other fitness person on YouTube. Seen a lot of improvement in the gym.

[jack]

Yooo how’s the calve training been going?! Love this series man, super stoked!!!

[jj-qxoo]

Yo alex I really missed these QnAs, love your videos bro!

[danielloera]

RuneScape. I fuck with you on a different level now 👊🏻

[realbillnye]

Best fitness YouTuber out there. The quality of the videos is phenomenal. The timestamps, the back-links, etc. Much respect Alex

[Skuall]

Great Q&A! I loved your answer to the second question, so motivational!
And i always prefered training alone, to be sure to stay focus and to avoid excuses if the guy doesn't want to train (as you said).