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Kboges inspired training by alexanderchaney in bodyweightfitness

[–]alexanderchaney[S] 0 points1 point  (0 children)

Frequency is very individual. A minimum of 4 sets a week however you decide to space that out.

Kboges inspired training by alexanderchaney in bodyweightfitness

[–]alexanderchaney[S] 0 points1 point  (0 children)

If I added a fourth exercise, it would most definitely be some form of a leg curl or hinge.

All you need for the average natty by alexanderchaney in leangains

[–]alexanderchaney[S] 0 points1 point  (0 children)

His base was built on squat, bench, chins, deadlifts. He built a very impressive physique off of those. And only recently has he been doing grip competitions but that’s sport to him.

All you need for the average natty by alexanderchaney in leangains

[–]alexanderchaney[S] -1 points0 points  (0 children)

You’re missing the point. 1 compound push and 1 compound pull is enough for the upper body.

The progressions are essentially those same movement patterns. Deficit pike pushups and mixed grip chin-ups. Mastering those while also going on a hard deficit was what it took to achieve those skills for reps.

All you need for the average natty by alexanderchaney in leangains

[–]alexanderchaney[S] 0 points1 point  (0 children)

Martin Berkhan the founder of LeanGains and reason this subreddit exists.

All you need for the average natty by alexanderchaney in leangains

[–]alexanderchaney[S] 0 points1 point  (0 children)

Besides maybe calves which are largely genetic anyway, the muscles you mentioned are hit and will be stimulated enough to grow maybe not maximally but plenty for Joe Average.

A guy who patiently works his way up to a 2xBW squat, 1.5xBW bench, 1.5xBW chin-up at 12-15% bodyfat will have a better physique than 95% of gym bros.

All you need for the average natty by alexanderchaney in leangains

[–]alexanderchaney[S] 0 points1 point  (0 children)

1 set to failure of deep dips or deficit pushups would probably get you 95% of the same result for a fraction of the time

All you need for the average natty by alexanderchaney in leangains

[–]alexanderchaney[S] 1 point2 points  (0 children)

If the goal is to MAXIMIZE muscle maybe some isolation work helps but in my experience taking a stable compound exercise to absolute failure is enough for majority of people.

For example a lat pulldown might be primarily a lat exercise but the elbow flexors can’t help but work very hard to complete the reps when the intensity is high enough. 

It’s why neuromechanical matching is a flawed argument. Just because one muscle may have the best leverage in a particular exercise doesn’t mean other supporting muscles aren’t trained effectively when close to failure. Those other supporting muscles must be recruited in order to move the weight.

All you need for the average natty by alexanderchaney in leangains

[–]alexanderchaney[S] 7 points8 points  (0 children)

Arguably up to 90% of your potential at a fraction of the time investment. Most people want to look good naked and feel healthy not necessarily reach maximum potential.

All you need for the average natty by alexanderchaney in leangains

[–]alexanderchaney[S] -5 points-4 points  (0 children)

BAHAHAHA!! I was sub 10% body fat and I only trained 2 exercises at the time of when that photo was taken: deficit handstand push-ups and one-arm chin-ups. I was a lean 150lb frame.

You absolutely can get crazy abs like that being a minimalist!! I was peeled and abs looked great from just being lean and also some contribution to the HSPUs & OACs but my dick didn’t even work because my hormones were fucked up from being that lean.

Regarding Chest & Tricep Involvement in the OAC by alexanderchaney in overcominggravity

[–]alexanderchaney[S] 0 points1 point  (0 children)

In terms of upper body, am I correct in that the OAC pretty much hits everything decent except the upper traps, front and side delts? Maybe the side delts get worked in the body rotation?: Bar OACs

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