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  • Posted On: 06-11-18, 11:27 pm (EDT) #1

    Naturally Enhanced Questions

    June 11, 2018, 11:27 pm

    Hey everyone,

    This is Alex from Alpha Destiny. If you have any questions about full body training, yoke workouts (neck, traps, upper back), concurrent periodization, nutrition, or the Naturally Enhanced program, feel free to ask right here! I will do my best to respond to each and every one of you.

  • Posted On: 06-12-18, 1:02 pm (EDT) #2

    Naturally Enhanced Questions

    June 12, 2018, 1:02 pm

    Left this in a comment on one of your videos as well but it's raining comments there so...
    As someone who had achieved your novice weights albeit only for 1-2 max 3 reps,would you say am I ready for your NE program? Also is it doable to avoid the home workouts and do something else in the gym instead?Thing is, I need to cut and need to maintain or even increase size in lacking areas which I suppose is counterproductive?

     

    I might come off as an idiot since I made a similar question to Scott but I still wanna know whose approach I should follow regarding programs (if any of you provide any options) and for why

  • Posted On: 06-12-18, 9:08 pm (EDT) #3

    Naturally Enhanced Questions

    June 12, 2018, 9:08 pm

    Hey LAGman91,

    You are absolutely ready for the NE program. The novice standards are general recommendations and if you can even do them for a single you have a nice base. On top of that, NE can be calibrated for novices by extending the exercise selection to 3 weeks and keeping it more basic so there's nothing to worry there. For mini-home workouts, they will actually enhance your recovery even while cutting so I strongly recommend you do them. A simple miniband is satisfactory if you want maximum restoration from these exercises. Hope this helps, and if you have other questions don't be shy to ask!

  • Posted On: 06-19-18, 5:47 pm (EDT) #4

    Naturally Enhanced Questions

    June 19, 2018, 5:47 pm
    Hey! I am using your Naturally Enhanced program but I really want to focus on my bench. Should i switch the first press to a bench variation? Could i switch both presses? What are your thoughts?
  • Posted On: 06-19-18, 5:48 pm (EDT) #5

    Naturally Enhanced Questions

    June 19, 2018, 5:48 pm

    How come in both the intensity days and volume days on NE, you include a main press and a secondary press but not a secondary upper back movement? Don't you believe that it would be good that for every push you do a pull? I.e. You do a press variation then pullup variation, or bench variation then row variation. (same # of reps for both)

  • Posted On: 06-19-18, 6:02 pm (EDT) #6

    Naturally Enhanced Questions

    June 19, 2018, 6:02 pm

    Hey Alex, would Naturally Enhanced be good for those who are cutting? I know you said that you can't increase your bench when your an intermediate and that in order to increase it, you need to either maintain or bulk. If I were to run Naturally Enhanced for more than a month, how would that affect my bench?

  • Posted On: 06-19-18, 6:10 pm (EDT) #7

    Naturally Enhanced Questions

    June 19, 2018, 6:10 pm

    Hey, Alex. Because of College I've had to do an upper and lower split. My Jefferson DL has been going up 5-10 lbs a week, steady. However, summer break is here, and I'm going for a full body routine. Should I start at a deload? Also, I'd like to run my routine. To increase my OHP how should, I struck it? Thank you.

  • Posted On: 06-20-18, 1:39 am (EDT) #8

    Naturally Enhanced Questions

    June 20, 2018, 1:39 am

    Hey Alex! I'm a novice lifter right now who's been lifting seriously for around 4 and 1/2 months running the fierce 5 full body dumbbell program. I'm wondering if there are any full dumbbell programs available in naturally enhanced because the gym I go to does not have proper squat/power racks; only smith machines. Unfortunately I can't change gyms as other gyms require under 16s to go with a parent.

    The reason I'd like to use dumbbells is so that I can have maximum carry-over when I can join a gym which has proper free-weight barbells once I hit intermediate phase.


  • Posted On: 06-20-18, 12:53 pm (EDT) #9

    Naturally Enhanced Questions

    June 20, 2018, 12:53 pm

    Hey RoniColeman,

    If you want to emphasize bench press, I would recommend two options.

    1) Use a horizontal pressing variation either as a primary or secondary press

    2) Double down, in other words do two horizontal presses therefore removing the OHP

    Both work, you just need to decide how specific you want to be. Hope this helps!

  • Posted On: 06-20-18, 12:56 pm (EDT) #10

    Naturally Enhanced Questions

    June 20, 2018, 12:56 pm

    Hey swattersquatter8,

    I include upper back/traps so you have the freedom of rowing if you choose to. On top of that, the volume day has more than enough back work so there won't be issues there. Finally, pullup variations may be included for "forearms". Honestly though, this is not a program where you need to worry about this. NE has more than enough back work, and you can always add some more rows if you choose to (I'd keep it light though, like a cable/band row).

    Hope this helps!

  • Posted On: 06-20-18, 12:59 pm (EDT) #11

    Naturally Enhanced Questions

    June 20, 2018, 12:59 pm

    Hey BlackAcid,

    Naturally Enhanced is one of the best systems for cutting due to it being only twice a week full body. This results in amazing recovery which is what lags the most when you cut. As far as maintaining bench strength, the loss of strength will be minimized given this enhanced recovery but usually a calorie deficit/long will result in a weaker bench irrespective of the system used. So I cannot guarantee anything on that part, only that it's probable that you will maintain more strength. Hope this helps!

  • Posted On: 06-20-18, 1:00 pm (EDT) #12

    Naturally Enhanced Questions

    June 20, 2018, 1:00 pm

    Hey Traps,

    I don't think a deload is required. If you're not overreaching, there's no need IMO. As far as OHP programming is concerned, can you be a bit more specific? Feel free to include your template here so I can review it.

  • Posted On: 06-20-18, 1:42 pm (EDT) #13

    Naturally Enhanced Questions

    June 20, 2018, 1:42 pm

    Hey Alex! I'm a novice lifter right now who's been lifting seriously for around 4 and 1/2 months running the fierce 5 full body dumbbell program. I'm wondering if there are any full dumbbell programs available in naturally enhanced because the gym I go to does not have proper squat/power racks; only smith machines. Unfortunately I can't change gyms as other gyms require under 16s to go with a parent.

    The reason I'd like to use dumbbells is so that I can have maximum carry-over when I can join a gym which has proper free-weight barbells once I hit intermediate phase.


    Hey VeryAppropriateName,

    Naturally Enhanced is 100% customizable for any goal you may have. All you have to do is follow the template and add your own exercises. In other words, it can absolutely be a dumbbell-only system if you choose to. You have nothing to worry about my friend, as long as you properly manage volume and intensity everything will be great :)

  • Posted On: 06-20-18, 3:36 pm (EDT) #14

    Naturally Enhanced Questions

    June 20, 2018, 3:36 pm

    Hey Alex,
    On a volume day you say go balls to the wall and that there is no upper limit to how much volume one can do, but what are some general guidelines? I mean, I can do like, 10x10 on the main exercice, or 3x12, and this seems like quite a big difference. It's just a little confusing as to what sets and reps to actually do since there is so much to choose from. Also you say that volume and intensity should stay constant throughout the year on a concurrent style system, does it mean that every volume day should have roughly the same total volume? And on intensity days, am i supposed to choose sets and reps based on prilepins chart on a exercice basis or on a muscle groups basis (15 total reps on bench press vs 15 total reps for chest at a given percentage of 1RM)?
    Thanks in advance!

  • Posted On: 06-20-18, 7:31 pm (EDT) #15

    Naturally Enhanced Questions

    June 20, 2018, 7:31 pm
    Posted by: AlphaDestiny

    Hey BlackAcid,

    Naturally Enhanced is one of the best systems for cutting due to it being only twice a week full body. This results in amazing recovery which is what lags the most when you cut. As far as maintaining bench strength, the loss of strength will be minimized given this enhanced recovery but usually a calorie deficit/long will result in a weaker bench irrespective of the system used. So I cannot guarantee anything on that part, only that it's probable that you will maintain more strength. Hope this helps!

    Would the OHP, squat and deadlift be similar too in that they're weaker compared to when you bullk or maintain?

     

    For the mini home workouts, do we have to do all the band works with 1x100 or can we do 2x50 for all of them?

     

    Also what is a band exercise I can do for knee pain?

     

    Aside from the 2x a week template, how often do you use the Push/Pull template?

     

    Also when are you gonna release the bench specialization program that you used to get to 365 lbs (or at least give an example how to make a bench specialization program using NE) and the Naturally Enhanced Bulgarian style template?

     

    I also got IronMind straps but if I try to shrug/barbell row/rack pull beyond 315, I can't even budge the bar even with straps and even with 315, I can only shrug like 1 rep? When I try to use the straps, they feel slippery under my hands and makes it harder to grip. Is it becasue I need to work on my grip strength or do I need new straps?

  • Posted On: 06-20-18, 9:38 pm (EDT) #16

    Naturally Enhanced Questions

    June 20, 2018, 9:38 pm
    Posted by: BlackAcid

    Would the OHP, squat and deadlift be similar too in that they're weaker compared to when you bullk or maintain?

     

    For the mini home workouts, do we have to do all the band works with 1x100 or can we do 2x50 for all of them?

     

    Also what is a band exercise I can do for knee pain?

     

    Aside from the 2x a week template, how often do you use the Push/Pull template?

     

    Also when are you gonna release the bench specialization program that you used to get to 365 lbs (or at least give an example how to make a bench specialization program using NE) and the Naturally Enhanced Bulgarian style template?

     

    I also got IronMind straps but if I try to shrug/barbell row/rack pull beyond 315, I can't even budge the bar even with straps and even with 315, I can only shrug like 1 rep? When I try to use the straps, they feel slippery under my hands and makes it harder to grip. Is it becasue I need to work on my grip strength or do I need new straps?

    Ill try to help with what I know.

     

    1. Squat and Deadlift maintain for the most part, and OHP too but to a lesser degree.

     

    2. You can do 1x100, 2x50, 3x33, 4x25, 5x10, etc. Just make sure you do them really fast. 1x100 is recommended because its more likely to really fast rather than taking breaks between heavier sets which is not the purpose of the band assistance work

     

    3. Band Leg Curls definetely and maybe Band Leg extensions

     

    6. They have to be worn in to really get the best out of them but also maybe use chalk in addition to the straps. Also remember straps are not magically holding on to the bar; you still have to hold really hard, maybe you have to work on grip

  • Posted On: 06-21-18, 8:24 am (EDT) #17

    Naturally Enhanced Questions

    June 21, 2018, 8:24 am
    I have a question about your novice program. While on the novice program, could we also train the neck? and if so, is following the bridging variations a good workout to do it with?
  • Posted On: 06-21-18, 2:16 pm (EDT) #18

    Naturally Enhanced Questions

    June 21, 2018, 2:16 pm

    Hi Alex,

     

    Been following your channel for a while now, and am looking to create my own, novice friendly NE program. I'm not sure which 4 week program from the second edition would be best for a novice, so I have pieced something together for myself.

     

    Would it be ok to post the program here for critique? Or simply to get better recommendations on what to add, subtract, use?

     

    If so, great. If not, what would be the best course to take in setting up NE for the novice?

  • Posted On: 06-21-18, 3:41 pm (EDT) #19

    Naturally Enhanced Questions

    June 21, 2018, 3:41 pm

    Hi Alex. I am currently running your novice program, still a novice on most lifts but around 6 weeks ago my linear gains for OHP stopped at 135lbx5. I tested my 1RM and it was 160lb. I considered myself intermediate on OHP and started using concurrent periodization for my shoulders. Basically, I still used your novice template but swapped the OHP. I alternated volume and intensity on Workout Day B's only, used push press 3x5(intensity days) and landmine press 3x20(volume days) for 2.5 weeks(4 workouts) then rotated the movements to pinpress forehead level 3x3 and OHP 3x20 for another 2.5 weeks(4 workouts). I used maximal weights and got stronger on those lifts. Did some accesory shoulders too. Today I went to test my new 1RM pretty confident to get at least 165lb, however I failed 165 at like nose level, dropped it to 160 failed that too then dropped it to 155 and couldn't do that either. I just gave up there and continued my workout. My food and sleep is on point all my other lifts are going up, so I don't know what is going on. I fucked up bro, help me out please. Thanks.

    By the way, the novice program itself is amazing, I will send you testimonials once I reach intermediate stage.

  • Posted On: 06-22-18, 12:28 pm (EDT) #20

    Naturally Enhanced Questions

    June 22, 2018, 12:28 pm

    Hi Alex. I have bought naturally enhanced and its great. I do want to pay a bit more attention to my chest and not my shoulders though, since my shoulders grow pretty easily. My first question is, can I still use the same templates but in the press and extra press category use more horizontal presses? (vertical presses will still be included)

    My second question is this. I have seen that in one of the already made programs at the end you have used incline flys as one of the exercises. If I were to use them as well, would it count as an extra press or as a shoulder accessory?

    Finally can I do facepulls on every workout but not treat it as a shoulder accessory? I mean I do my facepulls but then I do some other shoulder accessory as well. Alright man thanks for your answers and sorry for the long message

  • Posted On: 06-22-18, 6:43 pm (EDT) #21

    Naturally Enhanced Questions

    June 22, 2018, 6:43 pm

    Hey Alex, I’ve heard you talk about doing band push downs everyday and was wondering how that works with the biological law of accommodation? How would one get around this, or is it even a factor?

  • Posted On: 06-23-18, 11:51 am (EDT) #22

    Naturally Enhanced Questions

    June 23, 2018, 11:51 am
    Posted by: takyon

    Hey Alex,
    On a volume day you say go balls to the wall and that there is no upper limit to how much volume one can do, but what are some general guidelines? I mean, I can do like, 10x10 on the main exercice, or 3x12, and this seems like quite a big difference. It's just a little confusing as to what sets and reps to actually do since there is so much to choose from. Also you say that volume and intensity should stay constant throughout the year on a concurrent style system, does it mean that every volume day should have roughly the same total volume? And on intensity days, am i supposed to choose sets and reps based on prilepins chart on a exercice basis or on a muscle groups basis (15 total reps on bench press vs 15 total reps for chest at a given percentage of 1RM)?
    Thanks in advance!

    Hey Takyon,

    It's all about your individual recovery. You can do as much volume as you want, a good reference point is the templates at the end of the book. 5x10, 10x10, whatever you want. A good way to manage this is by keeping the total reps the same, but modifying sets/reps. An example might be 8x3 vs 3x8. As long as the volume is similar and you're recovering while making progress, you're good to go.

    For intensity days, yes use Prilepin's chart primarily. For the little accessories you can deviate away from it though. Hope this helps!

  • Posted On: 06-23-18, 11:53 am (EDT) #23

    Naturally Enhanced Questions

    June 23, 2018, 11:53 am
    Posted by: BlackAcid

    Would the OHP, squat and deadlift be similar too in that they're weaker compared to when you bullk or maintain?

     

    For the mini home workouts, do we have to do all the band works with 1x100 or can we do 2x50 for all of them?

     

    Also what is a band exercise I can do for knee pain?

     

    Aside from the 2x a week template, how often do you use the Push/Pull template?

     

    Also when are you gonna release the bench specialization program that you used to get to 365 lbs (or at least give an example how to make a bench specialization program using NE) and the Naturally Enhanced Bulgarian style template?

     

    I also got IronMind straps but if I try to shrug/barbell row/rack pull beyond 315, I can't even budge the bar even with straps and even with 315, I can only shrug like 1 rep? When I try to use the straps, they feel slippery under my hands and makes it harder to grip. Is it becasue I need to work on my grip strength or do I need new straps?

    Hey BlackAcid,

    1) Squat and deadlift not as much, OHP that's debatable.

    2) You can do 2x50 if you choose to. Even 3x3 or whatever totals 100

    3) Ankle weight leg curls or band leg curls. Band TKE's are also great

    4) You can use it year round! If you prefer that tempalte, go right ahead.

    5) Can't give you any dates on that yet.

    6) Ironmind straps are top notch. Are you strapping correctly? Also make sure to use chalk, this should not be a problem.

    Hope this helps!

  • Posted On: 06-23-18, 11:54 am (EDT) #24

    Naturally Enhanced Questions

    June 23, 2018, 11:54 am
    Posted by: I3ambi
    I have a question about your novice program. While on the novice program, could we also train the neck? and if so, is following the bridging variations a good workout to do it with?

    Hey I3ambi,

    You can absolutely train the neck. Bridging is great, but as a beginner I'd prefer you do neck curls and neck extensions.

  • Posted On: 06-23-18, 11:57 am (EDT) #25

    Naturally Enhanced Questions

    June 23, 2018, 11:57 am
    Posted by: Rwallis86

    Hi Alex,

     

    Been following your channel for a while now, and am looking to create my own, novice friendly NE program. I'm not sure which 4 week program from the second edition would be best for a novice, so I have pieced something together for myself.

     

    Would it be ok to post the program here for critique? Or simply to get better recommendations on what to add, subtract, use?

     

    If so, great. If not, what would be the best course to take in setting up NE for the novice?

    Hey Rwallis86,

    Feel free to send me an email and I can take a look at that. As far as setting up NE for novices, you simply need to extend the exercise rotation to 3 weeks as opposed to every 1-2 weeks. Exercises must also be more basic, and the sets/reps need not be complicated (3x3, 5x5, 3x10, etc). It's easy to set up my friend.

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