Comments on: Alpha Destiny NoviceIntermediate Hybrid Program

By: chris g

chris g — Wed, 25 Jan 2023 23:26:01 +0000

it says intermediate lower / novice upper, and then says
then says lower body emphasis?

are the titles reversed?

am i dumb or can some one clarify?

i am trying to do an upper body emphasis (my lower is 315/405 , but my upper is lagging only 205 bench etc)

By: yaqub

yaqub — Sat, 30 Apr 2022 04:40:07 +0000

Hey Alex I’ve been following your videos for a while now and to put it clearly my goals are to get bigger but still maintain an overall relatively lean and aesthetic physique. I understand that The Alpha Body program might have been a good choice for me, however i can t seem to find it o your website. Would your NE program be a good option for me if i just lean bulked throughout the program instead of painting a higher body fat percentage?

By: Adam

Adam — Fri, 24 Sep 2021 01:13:53 +0000

Hey Alex! Been a fan for years and would greatly appreciate a response. Been following your amazing novice program for about a year, and I’ve achieved a 405 2×5 deadlift, 200 3×5 floor press, and 285 3×5 box squat. Don’t get me wrong; I’m more than content with these gains. That said, I feel that my box squatting has just plateaued at 285 for months, and my floor press gains are extremely minimal. Also, since moving to a new gym around 3 months ago and only having a lower box to squat on (~15 inches compared to 17-19 inches back home), I’ve had persistent right quad tightness/minor pain tightening the knee. I have long legs relative to torso. Would you recommend, given more or less plateaus, that I move on to your intermediate conjugate program? Or, despite linear gains being so slow, but still present, that I continue on the novice program? Would it be reasonable I switch back to a higher box to see if this alleviates the above quad/knee tightness and persistent minor pain?
Much love, a sincere fan

By: Alp

Alp — Sat, 04 Sep 2021 17:31:40 +0000

what if we intermediate both upper and lower body?

By: J

Tue, 09 Feb 2021 16:00:39 +0000

Hey Alex.
I am very small framed. I have genetics for smaller structure (my mom is 4’10, for example), I’m transgender (on HRT now but born biologically female), and I struggled with anorexia a couple of years ago as a coping mechanism for Dysphoria during puberty, it got bad enough that I spent a couple of months in the hospital and was on a feeding tube part of that time. It’s been multiple years and I’m fine now, I’m just referencing it because I believe all three of those things combined are big parts of why I am so small framed.
I am 19, 5’3, and my wrists are about 6 inches at their smallest point, small hands too etc.
Do I have any potential in me?
I’m still making progress with my lower body (got a late start there due to needing to find ways around a bad lower back), but I think my linear progression on the bench has at 200lbs (132lbs bodyweight).
I know that 200lbs isn’t that bad for my weight and smaller bone frame, but I don’t want to just be “good for my size” I want to be “good” period.
I really, really want to reach a 315 bench some day. I am on HRT so my testosterone levels are at that of the average male, not female, so testosterone levels shouldn’t hold me back (they’re not abnormally high either, my dose is regulated by my endocrinologist to the average male range). But what about my small bone frame? Do you think I can still make it to a 3 plate bench some day? Without abusing drugs of course.

Also, I’m about to enter a short cutting phase to remove some excess fat before my next lean bulk (I just finished gaining 15-20lbs). Should I run the intermediate upper – novice lower program now since I feel that my bench linear progression has stalled, or should I continue with the novice program for my cut and just wait until I start my bulk again to run the split?

Thanks.

By: Cassius Cam

Cassius Cam — Mon, 14 Dec 2020 03:20:31 +0000

Yo can I add 3x of bodyweight dips on Wednesdays only for version 1? I like dippin lol.

By: Harry Georgiou

Harry Georgiou — Tue, 08 Sep 2020 13:54:06 +0000

Hey Alex I’m near the end of this program now (thank you so much BTW the gains have been insane) and just wondering. When I’m able to do a a 3 plate box squat will I automatically be able to do a 3 plate free squat?

By: Devo

Devo — Mon, 24 Aug 2020 17:32:51 +0000

In the lower intermediate/upper novice, you state: “Alternate A and B accessories each workout.” But there are actually THREE different accessory workouts for each of the three days; they are all different. I understand where it says “or” with regard Floor Press and Paused OHP; that’s simple. But not sure on the accessory question.

By: Alan

Alan — Sat, 22 Aug 2020 22:27:49 +0000

Hi Alex, I’m gonna start doing the program for the lower body emphasis, however I have issues with the deadlift. I have a really weak back and I can’t keep my back straight on the lift, it always rounds. Can I substitute the deadlifts with romanian deadlifts instead or what do you suggest?

By: Christian

Christian — Wed, 20 May 2020 11:47:04 +0000

Hey, Alex! I’m gonna try to make this short, but I could genuinely use some decent advice from you, given I think you’re the best person I could be talking to about this.

I’m 22 and I’ve trained for about 2,5 years. I bench 200lbs for 4 pauses at RPE 9-10, deadlift 375 (sumo) for 5 at RPE 9 and Squat 315 for 6 reps at RPE 9 as well. My OHP is at110 for 10 honest reps. My first two years of lifting I was an idiot. I was so stubborn and trained with insanely high volume to the point where i made no gains at all. As I got more frustrated I started learning more about it and designed myself a 4 week program where did, 2×10, 3×8 and so forth. It definitely helped me but my bench has stalled completely.

It wasn’t until recently I discovered your channel, and started learning about concurrent. I just started implementing some of those principles like a retard and well it’s not working. I’m currently training like this:

Monday: upper
tuesday lower
wendsday upper
thursday off
friday upper
saturday lower

As I’m watching more of ur vids I I’m realizing my volum and methods just aren’t for the stage I’m in. For legs and deadlifts I’m still just doing 3×8, 5×5 etc. and those gains are coming in well; my squats and deads are coming up like crazy. But what am I doing different for legs? I basically just do 7 sets of squats a week, maybe 10 when 5×5 makes it such.

I’m sick of doing my own crap and I’m wondering what you recommend. Should I do this novice/intermediate hybrid (leg emphasis) for my lagging upper body? Should I do NE? And do you offer any one on one coaching over whatsapp or whatever? I’m dying to get my bench to 225 and I really just want some expert advice on how to get there.