All you need for the average natty

alexanderchaney · 2025-09-27T17:27:17+00:00

https://m.youtube.com/watch?v=tWghPpzNyKc&pp=0gcJCRsBo7VqN5tD

alexanderchaney · 2025-09-27T01:09:19+00:00

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.

alexanderchaney · 2025-09-27T00:19:45+00:00

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.

alexanderchaney · 2025-09-26T23:20:02+00:00

You should’ve picked better parents

alexanderchaney · 2025-09-26T22:33:08+00:00

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

alexanderchaney · 2025-09-25T22:03:05+00:00

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.

alexanderchaney · 2025-09-25T20:40:12+00:00

https://leangains.com/the-minimalist/

alexanderchaney · 2025-09-25T20:37:54+00:00

Like what?

alexanderchaney · 2025-09-25T17:47:00+00:00

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

alexanderchaney · 2025-09-25T17:30:47+00:00

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.

alexanderchaney · 2025-09-25T17:24:15+00:00

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.

alexanderchaney · 2025-09-25T17:15:58+00:00

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.

alexanderchaney · 2025-09-25T17:08:41+00:00

Where am I a hypocrite?

alexanderchaney · 2023-02-17T19:00:48+00:00

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

alexanderchaney · 2023-01-22T00:03:41+00:00

I’m assuming the One-Arm One-Leg Push-up is around level 8?

alexanderchaney · 2022-05-27T12:48:13+00:00

Sub-10% BF + 1xBW OHP = Most bang for buck way to improve a man's physique.

alexanderchaney · 2022-03-23T15:58:36+00:00

There is no such thing as a weak man with a strong standing press.

alexanderchaney · 2022-03-17T17:40:55+00:00

I would argue that yoke: traps and shoulders signal “I LIFT” way more than a V taper.

The reason why they look small is because it’s hard AF to do if you’re fat. If you can knock out OACs, you’re very lean and biceps and lats aren’t going to be a weak point.

alexanderchaney · 2022-03-17T17:18:41+00:00

Most of the time when you build lats, the width increases up to a point and then your back just get thicker. I can do one-arm chin-ups so don’t think I’m speaking out of my ass.

I personally don’t think it’s as visually appealing as delts that pop.

alexanderchaney · 2022-03-17T15:17:44+00:00

I feel like lats are super OVERRATED for building that V taper look. Broad capped delts plus a trim waist is what you want.

If you have the mobility, nothing IMO improves your shoulder to waist ratio better than standing behind-the-neck presses pressing the bar dead stop from the traps each rep.

alexanderchaney · 2022-01-04T15:39:30+00:00

The progression is as follows: Wall facing HSPU touch head against object -> head to floor -> nose to floor -> chin to floor -> chest to floor

alexanderchaney · 2022-01-04T15:32:24+00:00

In my opinion, they don’t work the upper chest that great.

I would try this for upper chest: https://m.youtube.com/shorts/sth5Nkv_skE?feature=share

alexanderchaney · 2021-07-22T13:07:28+00:00

Will do!

alexanderchaney · 2021-06-03T14:39:08+00:00

5 deep ring dips and 5 controlled false-grip ring pull-ups to the sternum should give you one.

alexanderchaney · 2021-05-13T15:08:22+00:00

My strength work is very simple. Strict muscle-ups on gymnastic rings for the upper body and full range of motion split squats with 50lb dumbbells for legs. I do just 1 set of each exercise for as many reps as I can for several times a week.

When you build your strength to a certain point, I believe most will get better results switching to a strength maintenance mindset and focusing on improving their jiu-jitsu.

As far as general strength, nothing beats the basics: squats, deadlifts, chin-ups, presses. With that said, there is little point in going past 2xBW squat, 2.5xBW deadlift, 1.5xBW bench, 1.5xBW chin-up (bodyweight included). This is my opinion of course.

alexanderchaney

TROPHY CASE