The super serum was that there was no super serum. The power was within Cap all along, and Alec unlocked it.

Don’t forget the serum that he sneaks into his clients’ coffee in the morning to make them genetically gifted!

Whose video

@@arjunvinayak0916 alan thrall

Link?

@@valentin8474 well we know it definitely wasn’t Alan Robert’s 😂😂

Thanks Armando!

People dont like truth. They like pablum. Alec comes across as a bit of an asshole, which is fine by me and right up my alley, but the masses like the spoonfed babyfood approach.

Unfortunately that’s not how the fitness industry works

Joseph, Most folks like being coddled. This channel is not for them.

@@ghfjfghjasdfasdf all the challenges, natty or nots zzzzzzzz

hahahaha good one. what program did you get if i may ask?

@@everythingfantasycurtains849 AX-1

@@charliebroussard8505 oh right so you did his beginner program which was designed to be done at home with limited equipment. not his other programs which actually have 90% of the exercises alec is showcasing :S

@@everythingfantasycurtains849 That’s literally not true bruh it’s advertised for athletes to use also and it was still crap. So you’re suggesting I should spend another $200 bucks or so on another program in hopes of it being better right? Gtfoh child your boy Jeff isn’t a real strength coach

@@charliebroussard8505 lmao do you ever think before you write. firstly how can you claim this program is better than any of jeffs programs when youve only done 1 XD. secondly his programs are 99 dollars not 200 :). thirdly idek why youre calling me a child when youre the one swearing and saying bruh XD.

Let me know how it goes man!

And I could do lower intensity swimming on the other days! Great program and philosophy! 😊

Yes, the recovery deficit they create is part of it. The other pat of it is that I don't believe they contribute to the goal of "generalized fitness" (where movement capacity is a big part of that) as effectively as hinging movements do, where the focus is on getting a big stretch through the hamstrings and actually utilizing the eccentric phase. Regarding the squats, it depends. Is your goal to maximize your squatting strength? Them yes, the volume is too low. Is your goal to maximize your overall fitness and build a bit of leg strength/muscle in the process? Then the volume there is probably just fine. If you the goals of the program are not in line with your personal fitness goals then you will be disappointed with the results if you chose to run it.

As long as you exhale fully prior to every rep then it should be fine.

If you do 95% of your 1 RM in fake plates like Jeff does I don’t see the issue

@@EnkiriElite Quality.

The exercises should be alternated with full rest in between each one. So you perform A1, rest, perform A2, rest, perform A1, rest, etc etc

@@EnkiriElite Thank you for the answer man! Have a good one

@@EnkiriElite Ive recently started following this program not to long ago and thought you were supposed to do the A1 and A2 exercises completely separate not alternating one set by one set after resting with the prescribed time. Will this impact my experience in a major way?

@@Locogames16 I hope u get ur comment answered, I wanna know too.

@@Locogames16 someone tag me if it does!

me too!!!

Bioneer is a "science functional brah!". Not even in the same league as Alec.

I did find a track, unfortunately it's not a very good one. But I'm going to make do for now!

You don't need to separate it..you could just keep running your current lifting program as is and add in some of the running and jumping work. Or you could do it separately if it wasn't inconvenient for you. That would allow for some extra recovery in between.

If you didn't know how to add athletic movements into your program you must be an absolute Muppet. There so many athlete training channels on YT

@@EnkiriElite Yeah I'll definitely do that. Thanks!

If the gosl is maximizing the lunges term result first and foremost you should work on building your power up...so power cleans, high pulls, push presses, etc are going to be your best friend. Assuming you are doing that I would then incorporate a mix of running work. The distance guys tell you to log a million miles a week because building an aerobic base is all they know. You do need that, but you dont need an insane aerobic base to run 1-2 miles. So I would incorporate one run per week like that, slow and long. I would also do another day of intervals slightly above goal pace but shorter than goal distance, with incomplete rest periods in between. Lastly, I would incorporate one day of running the actual distance at a pace appropriate with your current level. As your fitness increases the pace here can increase as well. It's kind of like light, medium, heavy days in lifting.

@@EnkiriElite Sounds good! Thanks for the thorough response.

It was sarcasm

You can run this program. Just do 3x5 on the Squat day and add 5-10lbs each week, instead of the heavy 1x5 he suggests.

Did you lose weight?

2x5 heavy sets sounds to me more like something you would program for deadlifts. In my opinion squats need a bit more volume if you want your numbers to go up. Have you tried bumping that 2x5 up to maybe 3x5 or 3x6 or a 3x5-8 range? That might do it

And this is based on.....? Your N=1 study if I had to guess.

@@EnkiriElite guys that have done it for longer than you and trained many, many more people, from athletes to aging lifters. Matt Wenning. Joe DeFranco. Jay Ferruggia. Eric Cressey. Mike Boyle. Dave Tate. All those dudes warn about heavy OHP for long haul.

@@patrickjulius7352 ohhh yeah, and none of those guys have done any other exercises that work the shoulders over the course of their careers. I forgot about that part. You must be right then!

@@patrickjulius7352 Cressey, tate, and defranco all fucked up their shoulders benching btw.

@@EnkiriElite fair enough I think it’s more complicated than that. Add Brett Contreras and mike Boyle to that list. All of them think benching risks are more easily mitigated than OHP risks. You’re obviously a beast. Best of luck to staying injury free long term.

Im a late beginner concerning lifting history

IMO yes, I think because the bench produces more overall power by using more upper muscle and is easier to overload your upperbody with than either of the other 2 you mentioned. But of course that is up to your goals. Even knowing that I still press heavy and dip heavy over bench. I’m curious to see Alec’s opinion as well.

I think the bench press provides a base of raw upper body strength that can be useful for improving the weighted Dip and ohp. Even if those other exercises are your main goal, you should use the bench press as an accessory to support them. Your results will be better in the long run.

@@EnkiriElite thx Alex, remember to breath out before a squat like a real athlete 😂💪

Sprint before you do the leg work and reduce the total volume of leg exercises .

So on a Leg day, I can get my sprints done in the morning “cardio” sessiom and then later that day, have the normal leg session with resistance training?.... Ok, I’ll try that when I get around to doing some cardio. Thanks!

By "high intensity" do you mean power/explosive work? The reason for that is because the body is at its freshest during that time and power development is contingent on being able to perform at a maximal level.

Any horizontal press or push up

It's not really a beginner approach, imo. I would use a traditional beginner program and then I would pepper in a few things like sprints, and carries, and sled work. And then as you progress I would add in more of that stuff. It would be like a "light" version of this.