Skip to main content

Naturally Enhanced Questions

Got questions about getting yoked naturally? Ask away.

Page 1 of 8 ▾
»
AlphaDestiny
AlphaDestiny p Alexander Leonidas
101 Post(s)
101 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2017
Posted

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.

LAGman91
LAGman91 g Kiriakos Leventis
12 Post(s)
12 Post(s) Gender: Male Goal: Lose Fat Date Joined: September 9, 2017
Posted

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

AlphaDestiny
AlphaDestiny p Alexander Leonidas
101 Post(s)
101 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2017
Posted

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!

RoniColeman
RoniColeman g Roni Kulmala
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2018
Posted
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?
swattersquatter8
swattersquatter8 g Robert Jones
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2018
Posted

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)

BlackAcid
BlackAcid g John
30 Post(s)
30 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2018
Posted

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?

Trapsarenotgay
Trapsarenotgay g Jorge Leon
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted

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.

VeryAppropriateName
VeryAppropriateName g Jack Wang
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2018
Posted

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.


AlphaDestiny
AlphaDestiny p Alexander Leonidas
101 Post(s)
101 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2017
Posted

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!

AlphaDestiny
AlphaDestiny p Alexander Leonidas
101 Post(s)
101 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2017
Posted

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!

AlphaDestiny
AlphaDestiny p Alexander Leonidas
101 Post(s)
101 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2017
Posted

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!

AlphaDestiny
AlphaDestiny p Alexander Leonidas
101 Post(s)
101 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2017
Posted

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.

AlphaDestiny
AlphaDestiny p Alexander Leonidas
101 Post(s)
101 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2017
Posted
Posted By: VeryAppropriateName

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 :)

takyon
takyon g Rafa Ale
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2018
Posted

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!

BlackAcid
BlackAcid g John
30 Post(s)
30 Post(s) Gender: Male Goal: Lose Fat Date Joined: June 6, 2018
Posted
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?

swattersquatter8
swattersquatter8 g Robert Jones
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2018
Posted
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

Page 1 of 8 ▾
»
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .