No Presses, Volume Workouts, Weak Muscle (Q&A)

0:05 Hey Alex if you can hurt your shoulders by only doing bench press and push ups and no pulling exercises is it also possible to hurt your shoulders by only doing rows and pull ups and no pushing exercises?
1:57 Hey Alex, when running upper lower, if i do my pull ups and rows on upper days and deadlift on lower days is it going to compromise back recovery? Or does that mean that im training back 4x week?
3:57 Started doing pike pushups a couple weeks ago and I've started getting frequent shoulder pain around the side delt area despite not having any issues with OHP or other shoulder exercises. Any advice?
5:11 Hey Alex, what are you’re thoughts on replacing Volume day with Dynamic effort method? I’m choosing the third week (the last week before taking a Deload) for high volume calisthenics, with GPP on off days
7:01 Hey Alex, what's superior in terms of size gains and recovery: 30 down dumbell bench presses or 30 down push ups? Also, how can pull ups be replaced to attain a wide back as I don't have anything to use to pull myself up vertically? Do 30 down dumbell rows work or even perhaps 30 down inverted rows using my heavy dinner table?
9:14 Hey Alex, I know its a late question but do you still max out on deload weeks ? Thanks!
10:26 Is there an advantage to going high above maintenance calories when trying to gain muscle? For example, is eating 500 calories above maintenance going to build more muscle than only going 100 calories over or will it only add more fat? This is assuming the training, sleeping, etc are hypothetically the same for both.
11:25 Hey Alex, how would you precisely calculate percentages on the weighted dip and pull up ? I do not feel that bodyweight + added weight as my calcul base sticks to reality
12:29 Hi Alex, will it work if i did 1*40 insted 5*8 . Volume is the same going to failure on last 8 reps . I'm trying to optimaize my time . Thank you
13:35 Hey Alex, is it possible to get large neck and traps with resistance bands as im working out at home and currently have no weight?
14:32 Hi, Alex, do you think that a 14 year old who's linear gains have stalled could run an intermediate program? (haven't reached the intermediate numbers for the main lifts)
15:40 Hey Alex, what are your thoughts on running NE with pure bodyweight?
16:31 Can heavy zercher lungers be 1 rep maxed for strength gains or should i increase the volume to something like a 3x3 for intensity?
17:16 Hey there Alex, one main problem I have is that my legs are genuinely genetically small. My whole family has small legs and more developed torsos. What can I be doing to increase leg size? Btw I squat 315 and deadlift 405 but legs are only 19"
18:48 I have never felt my quadriceps that much as with barbell hack squats with elevated heels on 2.5 lbs plates! In my opinion a very very very underrated exercise! Alex, do you think it will help bringing up my squat strength as well on the regular (high) bar squat?

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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.

[Greentunic]

Turn around and then there's some Ninja Turtle action. LOL 😆 🤣

[dorcohen]

For the person with pike pushup problems: you might not be protracting and elevating your scapula strongly enough! These provide the necessary support and stability for good pike pushups

[AlexLeonidas]

0:05 Hey Alex if you can hurt your shoulders by only doing bench press and push ups and no pulling exercises is it also possible to hurt your shoulders by only doing rows and pull ups and no pushing exercises?
1:57 Hey Alex, when running upper lower, if i do my pull ups and rows on upper days and deadlift on lower days is it going to compromise back recovery? Or does that mean that im training back 4x week?
3:57 Started doing pike pushups a couple weeks ago and I've started getting frequent shoulder pain around the side delt area despite not having any issues with OHP or other shoulder exercises. Any advice?
5:11 Hey Alex, what are you’re thoughts on replacing Volume day with Dynamic effort method? I’m choosing the third week (the last week before taking a Deload) for high volume calisthenics, with GPP on off days
7:01 Hey Alex, what's superior in terms of size gains and recovery: 30 down dumbell bench presses or 30 down push ups? Also, how can pull ups be replaced to attain a wide back as I don't have anything to use to pull myself up vertically? Do 30 down dumbell rows work or even perhaps 30 down inverted rows using my heavy dinner table?
9:14 Hey Alex, I know its a late question but do you still max out on deload weeks ? Thanks!
10:26 Is there an advantage to going high above maintenance calories when trying to gain muscle? For example, is eating 500 calories above maintenance going to build more muscle than only going 100 calories over or will it only add more fat? This is assuming the training, sleeping, etc are hypothetically the same for both.
11:25 Hey Alex, how would you precisely calculate percentages on the weighted dip and pull up ? I do not feel that bodyweight + added weight as my calcul base sticks to reality
12:29 Hi Alex, will it work if i did 1*40 insted 5*8 . Volume is the same going to failure on last 8 reps . I'm trying to optimaize my time . Thank you
13:35 Hey Alex, is it possible to get large neck and traps with resistance bands as im working out at home and currently have no weight?
14:32 Hi, Alex, do you think that a 14 year old who's linear gains have stalled could run an intermediate program? (haven't reached the intermediate numbers for the main lifts)
15:40 Hey Alex, what are your thoughts on running NE with pure bodyweight?
16:31 Can heavy zercher lungers be 1 rep maxed for strength gains or should i increase the volume to something like a 3x3 for intensity?
17:16 Hey there Alex, one main problem I have is that my legs are genuinely genetically small. My whole family has small legs and more developed torsos. What can I be doing to increase leg size? Btw I squat 315 and deadlift 405 but legs are only 19"
18:48 I have never felt my quadriceps that much as with barbell hack squats with elevated heels on 2.5 lbs plates! In my opinion a very very very underrated exercise! Alex, do you think it will help bringing up my squat strength as well on the regular (high) bar squat?

[bradhobbs_]

Rock climbers almost exclusively train pulling exercises, so that would be one instance where little to no pushing would be implemented in a training protocol

[seanking]

Given shoulder anatomy and our sedentary lifestyle, it would probably be better to be pulling dominant than pushing dominant?

[eE]

Great video, Alex! And thanks for answering my question!

[tim..t]

Always look forward to your Q&A’s, the best on YouTube in my opinion

[MiguelAngel-wrth]

Thanks for answering my question right off the bat Alex and to answer your question yes I am seeking the ninja turtle action (Lol) after seeing the biggest most insane looking back I’ve ever seen from some random guy who probably weighed less than me but looked HUGE from behind. I’m also dealing with some shoulder issues and I assume it’s from never doing rows and not prioritizing deadlifts and such causing my shoulders to round forward but after training those movements more and taking a break off my pressing movements my shoulders fell much better.

[joelhall]

I was an Olympic lifter from the age of 15 until my mid 30s, so I might be able to add something here.
For one, we rarely added any real stress on the shoulders. Presses were done for doubles or triples, and never at limit weights or to failure. Lockout strength isn't something we did because the aim of the competition lifts is to "catch" the weight, never push it up. Pressing a weight overhead means disqualification. You have to pull yourself UNDER the bar after the pull.

[lastsonofkrypton]

Nice question to bring up bb hacksquats. I have a decent but limited setup of cage, pullup bars, bb and db's. I rotate exercises when I stall, going to look these up. Thanks for the knowledge bro and bringing the 🔥

[johnnguyen]

Hey Alex, when I do neck extensions on a bench or neck side bends I get a clicking sound during each rep. This happens at a certain point of the rep where my head is a bit above parallel. When doing neck curls there’s no sound. What can I do to fix this and be able to train neck?

[wesvudh]

Hey Alex, can you recommend a simple home workout routine? I only have a pull up bar and some light dumbbells. I struggle to stay consistent so the simpler the better

[khadimdiop]

Hola Alex, does leg press have the same carry over to sumo deadlift as for conventional ?

[AnthonyVenmans]

Alex, I am so thankfully that you have answered my last question at 18:48 min! Have a great weekend my man!

[ExcaliburX]

Hey Alex, what do you think of those NYC calisthenics athletes who train in parks? And is it possible to build huge pecs and back with only rings calisthenics?

[Silvestre]

Hey Alex, I have much more fun and feel the targeted muscles much more if I use the traditional "hypertrophy rep range", that is, 8-12 reps. Will I be missing something if I only train around that rep range and if my goal is purely size?

[omarmustafa]

Hey Alex would doing continuous posing for 30 mins to 1 hour be considered a form of low intensity cardio?

[powertreadssupremacy]

I'm deciding between buying farmers walk handles or a trap bar for my home gym. I would primarily be doing dead-lifts and farmers walks with them while following your novice program for the foreseeable future. I have a weak lower back that aches slightly and has been injured in the past.

[skrajina]

t-bar vs barbell row for massive back?

[muscleandmath]

Have non low back loading movements on upper day and low back loading on lower day. So you can do deadlifts on one day and the next deadlift day, instead of deadlifts, do barbell rows and leg curls. Or whatever you feel is appropriate.