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  • Posted On: 06-23-18, 12:02 pm (EDT) #26

    Naturally Enhanced Questions

    June 23, 2018, 12:02 pm
    Posted by: Gevorg

    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.

    Hey Gevorg,

    Yes that is definitely intermediate status.

    Now the reason you plateaued is very simple. You're using a novice template with the wrong exercise selection and sets/reps. Landmine presses and push presses don't have the most carryover to standard OHP and alternating A,B,A,B,etc with workout to workout linear progression will no lonmger work. I'd also say you need to keep the exercises more basic for now since you're an early intermediate. Do more pin presses from the chin/chest level and harder variations as opposed to high pin presses. The 3x20 OHP is fantastic but maybe you should do a basic 3x10, 5x10, 6x6, 8x8, or even dynamic effort. In sum, refrain from using a novice template since you're no longer there, and keep the exercises a bit more basic while properly managing volume/intensity. Keep up the good work!

  • Posted On: 06-23-18, 12:03 pm (EDT) #27

    Naturally Enhanced Questions

    June 23, 2018, 12:03 pm
    Posted by: Dmoore7790

    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?

    Hey Dmoore7790,

    Don't worry about it, band pushdowns are very light and it doesn't interfere with recovery at all. It's true restoration and the biological law of accommodation is the last thing you should be worrying about. This would likely be an issue if you were going heavy at a gym (with cables), but doing 100 reps at home isn't going to cause problems. Keep at it

  • Posted On: 06-29-18, 12:44 am (EDT) #28

    Naturally Enhanced Questions

    June 29, 2018, 12:44 am

    Would you recommend doing hip abduction as an accessory lower body workout in Naturally Enhanced to increase the squat?

  • Posted On: 06-30-18, 6:48 pm (EDT) #29

    Naturally Enhanced Questions

    June 30, 2018, 6:48 pm

    Also with Naturally Enhanced 2x a week, should you tone down the volume for the volume days a bit if you're on a calorie deficit or still do something like 1x100, 2x50, 3x33, 4x25, 5x20,10x10, 5x20, 12x2, 8x3, etc?

     

    I'm assuming if someone is on a calorie deficit and doing Naturally Enhanced, 3x a week or Naturally Enhanced upper lower it will be the same thing?

  • Posted On: 07-01-18, 4:26 pm (EDT) #30

    Naturally Enhanced Questions

    July 1, 2018, 4:26 pm
    Posted by: BlackAcid

    Would you recommend doing hip abduction as an accessory lower body workout in Naturally Enhanced to increase the squat?

    You may do so if you choose to. I used to do a lot of 3x15 on the "good girl bad girl" machine. The carryover won't be significant but it's not a bad lift IMO.

  • Posted On: 07-01-18, 4:27 pm (EDT) #31

    Naturally Enhanced Questions

    July 1, 2018, 4:27 pm
    Posted by: BlackAcid

    Also with Naturally Enhanced 2x a week, should you tone down the volume for the volume days a bit if you're on a calorie deficit or still do something like 1x100, 2x50, 3x33, 4x25, 5x20,10x10, 5x20, 12x2, 8x3, etc?

     

    I'm assuming if someone is on a calorie deficit and doing Naturally Enhanced, 3x a week or Naturally Enhanced upper lower it will be the same thing?

    Absolutely. If you're in a calorie deficit, keep the volume on the lower side. Rather than doing 10x10, do 5x10. Or instead of 5x10, 3x10. This will hold true on the 3x a week option, upper lower, and classic 2x template. No need to overdo it brother.

  • Posted On: 07-01-18, 4:59 pm (EDT) #32

    Naturally Enhanced Questions

    July 1, 2018, 4:59 pm
    Posted by: Dams3

    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

    Hello Dams,

    Glad you are enjoying the program! Allow me to help you out now :)

    1) 100% yes. That is exactly what I'd do and this is what's recommend if you want more chest work. Vertical presses can be secondary or done on the side.

    2) I'd count it as shoulder accessory

    3) Of course you can. They can be added on top of the shoulder accessory or replace it completely. Face pulls = strength and restoration simultaneously.

    Keep killing those gains!

  • Posted On: 07-02-18, 10:13 pm (EDT) #33

    Naturally Enhanced Questions

    July 2, 2018, 10:13 pm
    Posted by: AlphaDestiny

    You may do so if you choose to. I used to do a lot of 3x15 on the "good girl bad girl" machine. The carryover won't be significant but it's not a bad lift IMO.

    Would the good girl/bad girl machine help you go deeper when you squat with heavier weight?

  • Posted On: 07-02-18, 10:17 pm (EDT) #34

    Naturally Enhanced Questions

    July 2, 2018, 10:17 pm
    Posted by: AlphaDestiny

    Absolutely. If you're in a calorie deficit, keep the volume on the lower side. Rather than doing 10x10, do 5x10. Or instead of 5x10, 3x10. This will hold true on the 3x a week option, upper lower, and classic 2x template. No need to overdo it brother.

    So when you were doing 405 lbs rack pulls for 100 reps and high volume overhead press and dips (forgot how many reps you did this for), how were you able to recover and maintain your strenght especially if you were training every day on the Naturally Enhanced Bulgarian template?

  • Posted On: 07-02-18, 11:54 pm (EDT) #35

    Naturally Enhanced Questions

    July 2, 2018, 11:54 pm
    Posted by: BlackAcid

    Would the good girl/bad girl machine help you go deeper when you squat with heavier weight?

    Possibly. I cannot guarantee anything from that movement, it's a nice accessory but it's not the major game changer. Special mobility drills, refining technique, correcting muscular imbalances, and using exercises like overhead squats will help most IMO.

  • Posted On: 07-02-18, 11:56 pm (EDT) #36

    Naturally Enhanced Questions

    July 2, 2018, 11:56 pm
    Posted by: BlackAcid

    So when you were doing 405 lbs rack pulls for 100 reps and high volume overhead press and dips (forgot how many reps you did this for), how were you able to recover and maintain your strenght especially if you were training every day on the Naturally Enhanced Bulgarian template?

    Well I did it very short term and didn't do anything else for volume. So the 100 reps of rack pulls would be the only thing for the entire yoke area, and the dips would be that one set. This will further be explained in the highre frequency template (once it's out).

  • Posted On: 07-03-18, 2:23 pm (EDT) #37

    Naturally Enhanced Questions

    July 3, 2018, 2:23 pm

    So i saw the video you made about the two week frequency bulk after a cut. But couldnt find the video you made about frequency training. How do you do it to gain back your strength with the minimal fat, like you said? Also what is the programming like?

  • Posted On: 07-03-18, 9:32 pm (EDT) #38

    Naturally Enhanced Questions

    July 3, 2018, 9:32 pm

    I've heard of people going for jogs while running Naturally Enhanced (after completing their neck training and mini home workouts). You said that people shouldn't be doing anything high intensity but apparently it doesn't seem to affect certain people.

     

    Why is this?

  • Posted On: 07-03-18, 10:06 pm (EDT) #39

    Naturally Enhanced Questions

    July 3, 2018, 10:06 pm

    Also I tried using liquid chalk and sometimes IronMind straps to rack pull above the knee and I managed to do this til 335 lbs, above that and I can barely lift the bar above the rack. Do you think this is a grip issue or that the weight is too heavy for me for now with double overhead? I'm cutting right now so maybe it's because I'm on a calorie deficit that my grip is not as strong as it should be. Maybe I need to bulk up to increase my rack pull and my grip strength?

  • Posted On: 07-04-18, 1:55 pm (EDT) #40

    Naturally Enhanced Questions

    July 4, 2018, 1:55 pm

    Hey Alex, not an NE question, but rather a question regarding your novice program, really like it btw (I bought NE to support you as an entrepenaur and because Ill use it once Im no longer a novice). How can I directly train my serratus anterior and how do I incorporate it into the program

  • Posted On: 07-04-18, 1:57 pm (EDT) #41

    Naturally Enhanced Questions

    July 4, 2018, 1:57 pm
    Posted by: BlackAcid

    I've heard of people going for jogs while running Naturally Enhanced (after completing their neck training and mini home workouts). You said that people shouldn't be doing anything high intensity but apparently it doesn't seem to affect certain people.

     

    Why is this?

    Its because jogging is not high intensity. If you keep it up for 10+ min its not high intensity. High intensity is more like you can only keep up 10s to 1min like sprinting or swimming at fast speed or something

  • Posted On: 07-04-18, 6:49 pm (EDT) #42

    Naturally Enhanced Questions

    July 4, 2018, 6:49 pm
    Posted by: Bamico54

    So i saw the video you made about the two week frequency bulk after a cut. But couldnt find the video you made about frequency training. How do you do it to gain back your strength with the minimal fat, like you said? Also what is the programming like?

    Hey Bamico,

    I believe this is the video

    Essentially it's low volume, low exercise selection, minimal accessories if none, and percentages being as high as 90% while not going to failure. Make sure to check out that segment, should help brother.

  • Posted On: 07-04-18, 6:52 pm (EDT) #43

    Naturally Enhanced Questions

    July 4, 2018, 6:52 pm
    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,

    Absolutely brother. If you're strong enough to bridge, I say go for it. However, you'll likely experience the best gains with the classic 4x25 neck curl and neck extension combo. Also, check out this awesome article for more information on neck training.

  • Posted On: 07-04-18, 6:57 pm (EDT) #44

    Naturally Enhanced Questions

    July 4, 2018, 6:57 pm
    Posted by: BlackAcid

    I've heard of people going for jogs while running Naturally Enhanced (after completing their neck training and mini home workouts). You said that people shouldn't be doing anything high intensity but apparently it doesn't seem to affect certain people.

     

    Why is this?

    Jogging is perfectly fine after doing the neck training and mini-home workouts. It's 12-24h after the main session so it's all good. Don't worry about it, just count that as GPP.

  • Posted On: 07-04-18, 6:58 pm (EDT) #45

    Naturally Enhanced Questions

    July 4, 2018, 6:58 pm
    Posted by: BlackAcid

    Also I tried using liquid chalk and sometimes IronMind straps to rack pull above the knee and I managed to do this til 335 lbs, above that and I can barely lift the bar above the rack. Do you think this is a grip issue or that the weight is too heavy for me for now with double overhead? I'm cutting right now so maybe it's because I'm on a calorie deficit that my grip is not as strong as it should be. Maybe I need to bulk up to increase my rack pull and my grip strength?

    Weight is probably too heavy brother. If you can't budge it with straps then grip is not the issue. That said for a 335lb rack pull above the knee a serious bulk shoudn't be necessary. I can see you hitting 400+ easily without gaining any fat. Re-assess your programming and continue to get stronger.

  • Posted On: 07-04-18, 7:00 pm (EDT) #46

    Naturally Enhanced Questions

    July 4, 2018, 7:00 pm
    Posted by: swattersquatter8

    Hey Alex, not an NE question, but rather a question regarding your novice program, really like it btw (I bought NE to support you as an entrepenaur and because Ill use it once Im no longer a novice). How can I directly train my serratus anterior and how do I incorporate it into the program

    Hey swattersquatter8,

    I appreciate that brother, thank you very much. To answer your question, additional work would not be required although if this is really a concern you can always do low volume pushups on your off days. Kind of like greasing the groove, just doing a few pushups here and there (no failure). Should help with the serratus. Hope this helps!

  • Posted On: 07-04-18, 8:37 pm (EDT) #47

    Naturally Enhanced Questions

    July 4, 2018, 8:37 pm
    Posted by: AlphaDestiny

    Jogging is perfectly fine after doing the neck training and mini-home workouts. It's 12-24h after the main session so it's all good. Don't worry about it, just count that as GPP.

    What about running?

  • Posted On: 07-07-18, 4:32 pm (EDT) #48

    Naturally Enhanced Questions

    July 7, 2018, 4:32 pm

    Hey Alex, I left a comment under your video that involved the following:

     

    "Hey Alex, I just purchased NE, and without even beginning to train with it yet, I can already tell it was WELL worth the money! So my question was, how do I progressively overload when rotating exercises, and switching from intensity to volume days? I'd love for you to break it all down. Thanks!"

     

    So to better ask my question, do i just add 5lbs to my newer exercises in NE? or do I add/subtract weight depending on the variation of the movement, thanks!

  • Posted On: 07-07-18, 8:55 pm (EDT) #49

    Naturally Enhanced Questions

    July 7, 2018, 8:55 pm

    Hey Alex, I recently posted this comment on your last Q&A:

     

    "Hey Alex, I just purchased NE, and without even beginning to train with it yet, I can already tell it was WELL worth the money! So my question was, how do I progressively overload when rotating exercises, and switching from intensity to volume days? I'd love for you to break it all down. Thanks!"

     

    So to better ask this question, when rotating the variations and changing the accomodating resistance in an exercise, to avercome the biological law of accomodation, how do I achieve progressive overload? Thanks!

  • Posted On: 07-08-18, 11:12 am (EDT) #50

    Naturally Enhanced Questions

    July 8, 2018, 11:12 am
    Posted by: AlphaDestiny

    Hey Bamico,

    I believe this is the video

    Essentially it's low volume, low exercise selection, minimal accessories if none, and percentages being as high as 90% while not going to failure. Make sure to check out that segment, should help brother.

    So could you do this with Squat & Bench one day, then Deadlift and Overhead the next. Then do that over the course of two weeks? Because it sounds weird to me to only work on one lift over the course of the two weeks.

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