When you say a day where squat is high volume, deadlifts are 5x5, you mean higher rep sets of squats or in the other case higher rep sets of deadlifts? Like 4x8-10...? And would doing 5x5 squat and 1x5 deadlift not be a good idea?

For glute strength what exercises do you think are most effective? I thought deadlifts pretty much cover that.

Yes that's what I mean about the high volume, something like sets of 8-10 reps. Doing 5x5 and 1x5 would be OK.. but then you're only getting one set of deadlifts.. the question is, is that enough? If deadlifts aren't a major work on for you, maybe it is enough. But if you're trying to get them stronger, then you probably want a bit more focus on them.

Deadlifts work the glutes to an extent.. but adding in glute bridges and hip thrusts can be great additions for the glutes as well to help you get more power into your squat and deadlift if you are struggling there.

Ah I see. Okay so yeah I won't do 1x5 then since I am trying to get strong on deadlift and squat, but since squat is hard atm I guess I will go a bit lighter on squats and do 4x8-10.

So Glute Bridges and Hip Thrusts are the best exercises for building strength and power for glutes?

Also so should I in the mean time just do front Squat instead until my glutes get a bit stronger?

And so how should I add glute bridge/hip thrust to the leg workout? Would this be good leg workout?: (Should I go light or heavy? So 4x8-10 or 4x4-6 on glute Bridges?)

Front Squat 5x5 2-3 min rest

Deadlift 5x5 2-3 min rest

Barbell Glute Bridges 4x4-6 60-90 sec rest

Leg Press 4x4-6 60-90 sec rest

Laying Leg Curl 4x4-6 60-90 sec rest

And lastly one thing about grip, for pulling movements (deadlift/row/pull-up) you want to grab the bar just above the base of your fingers right? So not in the palm and not in the fingers. And for pushing movements (bench/OHP/dips), grab the bar in your palm, right above the base of the thumb? Because recently I realized that my grip strength may not be the issue as much as just my hands hurting durng deadlift/pull up/hanging leg raises etc.. because my calluses tear really often. And I think it might be because I was grabbing the bar in the palm of my hand above the base of the thumb and the bar must have been digging into the skin where the calluses are and that's why my calluses are tearing so often I think?

Glute bridges are probably the best because you can move the most weight.

You should still do back squats. Front squats will place more emphasis on your quads. If you still want to get the glutes stronger, back squatting ATG will help with that, as well as deadlifts AND direct glute work. I'm suggesting direct glute work because you said you seem to have stalled with squats.. direct glute work to get them stronger should help with that.

Again.. pick one day to do higher volume squats (8-10 reps), and one day for the 5x5. Same with deadlifts. It's just a suggestion so that you aren't always going really heavy. But you can do 5x5s in the same workout if you want to. Still try to increase the weights where you can. That looks like a solid routine to try if your goal is power/strength training.

Honestly man I grip everything the same I think lol. I don't really think about where I am gripping.. I just grip the bar as tight as I can, where I can. Tearing calluses can happen, so if you need to re-adjust your grip to avoid that, you can.

Ok so I will just keep back squats instead of doing front squats.

1. When I was asking to go heavy or not, I meant in regarding to glute bridges, would you suggest for that to go heavy (4-6 rep range) or go more volume (8-10 reps) given that I just want the glutes to get stronger for squats/deadlifts?

2. Also I meant that can I for now do high volume (4 sets of 8-10 reps) squats EVERY workout, and do 5x5 for deadlifts EVERY workout for a few weeks until glutes get a bit stronger? I'm thinking that until my glutes get stronger perhaps I should go lighter so that I don't need any help from a spotter at the bottom of every rep on the squat?

3. When you say it looks like solid strength/power routine, this will still be good for size too right? Because size is my main goal, but since getting stronger at the main lifts is important for that, and lower rep ranges seem to work better for me anyway that's why I made it like that. But since I am doing low rep ranges (4-6 or 5x5) on compound exercises, would you for isolation exercises suggest doing more volume, or is this enough volume even with this amount of reps/sets for pretty much all exercises?

4. Speaking of grip, you've had a bicep tear from doing deadlifts right? So would you suggest to NOT use a mixed grip? So basically use double overhand for as long as you can, and then do double overhand with straps when the weight gets heavier?

5. Lastly, (I Know this is a lot of questions lol) I have a question about progression also, aside from 5x5, do you recommend to increase the weight after hitting target rep range for one set or all sets on a given exercise, and does it depend on the rep range as I show in these examples?

Just for Example: Barbell Bent Over Row Underhand Grip, 4 sets of 8-10 reps

Last workout let's say I did:

Set 1: 10 reps

Set 2: 8 reps

Set 3: 8 reps

Set 4: 6 reps (but of course did two more reps after a 15 sec rest to finish the set like you said)

Should I add 5 lb next time or wait till I hit 10 reps on all 4 sets?

See the problem is that if the rep range is high (8-10 for example), it seems quite difficult to hit 10 for 4 sets in a row, and if I could the weight would be pretty light then. However when the rep range is low (4-6 for example), then if I add weight after only hitting 6 for one set next time I go up my reps are low i.e this:

Barbell Bicep Curl 4 sets of 4-6 reps:

Set 1: 6 reps

Set 2: 6 reps

Set 3: 5 reps

Set 4: 3 reps

Now next time when I added 5 lb, I got:

Set 1: 6 reps

Set 2: 5 reps

Set 3: 3 reps (just barely)

Set 4: 3 reps (just barely)

1. Go heavy if you want to get stronger. A 4-6 rep range would be good!

2. If you want your squats to get stronger, you should still be training them for strength as well. Strength is a skill to a point. You need to practice it. Yes, you might need a week or so away from heavy squatting, but probably no more than that.

3. If you know you respond well to that training in terms of adding size, then it's fine because you know it works for you. Everyone is different in that regard. So yeah.. do what works for you. If you're doing that twice a week it's probably enough volume for you. If you aren't seeing growth with it, you need to eat more and/or add in some more volume.

4. Yes use double overhand for as long as you can, then switch to mixed grip.

5. If you are aiming for 8-10, and you can get 10 on your first set and 8 on the second and third set, they yes increase the weight the next week, because you should still be able to get 8-10 reps for the first few sets, and at the end of the day, that's how you get stronger. So increase the weight where you can. If you get to a point where you move to a weight where you can only get 6 reps on the first set, then that means you probably need to hold back a bit until you can at least get 8-10 on the first set.

Ok.

Wait I meant do you recommend to NEVER use the mixed grip? And if so do you just recommend double overhand first, and when it's too heavy then switch to double overhand WITH straps?

I ask because I know you had a bicep tear using mixed grip.

No you can still used a mixed grip. You just have to be careful and the main thing is the make sure your arms are straight when you pull the weight off the ground. It was me not having my arm locked out that cause my bicep injury.

What would be lost by using straps rather than mixed? I know in powerlifting straps aren't allowed but otherwise why use a mixed grip if there is this risk, and since the option of using straps avoid this? 

Also in either case, do you think chalk might be useful for me? I have never used it before but I'm starting to think maybe I should. By the way does it come off of clothes easily?

Great question. On the note of chalk, I would highly recommend that you use some. Sweaty hands can make or break a lift, and chalk can quite literally add +100lbs to your grip strength. This is especially true if using low quality barbells without aggressive knurkling. If the gym doesn't allow it, use liquid chalk.

As far as bicep tears are concerned, as a natural this should not be the greatest concern as your tendons/ligaments should develop at a proportional rate to your muscles. Provided that you are not overreaching (which should be fine with your program) and you use correct form, I do not forsee any bicep tears.

However, you are mainly doing the deadlift for hypertrophy yes? In that case, double overhand with straps is perfectly acceptable especially for volume work. Since you're not a powerlifter there is no reason to be confined to their rules. With that in mind, I would use double overhand until your grip fatigues, then mixed grip if comfortable. But if you want to avoid any possible imbalances and seek not to use hook grip, then double over with straps is a fantastic option.

Finally, yes chalk comes off easily. Simple water will remove it. Hope this helps!

Hi AlphaDestiny,

I actually started watching your videos about a month ago, some interesting stuff on there, and in fact you made me realize I should switch from PPL to Upper/Lower 4x a week.

Anyway so yeah I might get some chalk soon then. So one thing though, what is the advantage of the mixed grip, because doesn't mixed grip & straps both just basically help you by making it harder for the bar to slip out of your hands? Aside from powerlifting where straps are not allowed, why would you want to use mixed grip instead of straps since it only seems to have disadvantage, plus also you have to switch hands every other set right?

Some great input from Alex and I totally agree with what he said! Straps are OK.. but they should be more a last resort than anything, because you should always be working on your grip strength where you can. I would say use a mixed grip before you use straps, as Alex also said. Definitely grab some chalk.

With a mixed grip yes it makes it easier (for some people) to grip the bar than double overhand, but you are still using your own grip strength to hold onto the bar. When you start using straps, that takes your forearms out of the equation a lot, and you won't be using your own grip strength anywhere near as much.

Switching grip every other set is more of a personal prefernce. For the most part, you'll notice that you don't really get an imbalance if you don't switch which hand is over and which hand is under.

Since I'll be using mixed for every working set I'll switch grip either every set or every workout or something. However, to make sure your arm is FOR SURE straight, should you flex the triceps before you pull? Not sure if this is a good or bad idea.

Also will using mixed grip increase the amount I can do for double overhand (since mixed works grip)?

Yeah man flexing your tricep is a good mental cue to make sure your arm is straight.

It probably will, yeah. Overtime, as you get stronger with a mixed grip, you should be getting stronger forearms too, and you will probably be able to lift weights with a double overhand grip that you weren't able to before.

Okay great, now one other thing, I think I mentioned this before, but I do have minor scolosis, so mixed grip is still safe in that situation right?

Yeah it should be fine. The main thing will be being extra careful with your form and making sure you have it locked down with no spinal flexion, and make sure you pull straight - don't lean to one side. Have you been to see a doctor about your scoliosis to make sure it is still safe to deadlift in particular with it? Do you have a belt for extra support/safety?