Basement Bodybuilding
MINIMALISM WILL FAIL YOU! (AlphaDestiny Response)
updated
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0:00 My new split
4:35 New free Boostcamp program
5:23 Barbell Apparel free hoodie sale
5:47 Session breakdown
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0:00 Can bodybuilding become boring?
2:20 Get ze puuuump
3:19 Limit your rest times
5:01 Style is important
5:45 Style cont.
7:29 Autoregulation is underrated
9:25 Change your technique
11:13 AMRAP timed approach
12:44 Use specialization phases
14:21 Build a home gym
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0:00 Specialization for size?
4:25 Barbell Apparel Phantom Shorts are sick
5:10 Specialization analogies and practical advice
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0:00 Rediscovering lifting outside
0:35 Basement Bodybuilding shirts are released!!!
1:54 The philosophy of lifting outside
6:58 The lifts I’ll be doing outside
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0:00 Optimal training isn’t what you think it is
5:01 Motivation is key: thinking outside the box
7:50 Fix your perspective and improve your gains
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0:00 Why progression rate is so confusing
2:10 I’m a genetic freak
3:39 Natural limit vs TRAINING limit
10:25 Growth happens in seasons
12:42 You have NO safety net as a natural lifter
14:50 You don’t train as hard as you think you do, or know as much as you think you do
19:36 Training age and protein intake aren’t legit excuses for plateaus
21:16 My ape index
yt.basementbodybuilding@gmail.com
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yt.basementbodybuilding@gmail.com
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0:00 Intro
1:47 Barbell Apparel summer sale
2:15 My criteria
6:58 Pin Press
7:17 Bench Press
10:07 Selectorized Machine Press
12:01 Reverse Grip Bench
14:21 Close Grip Bench
15:39 DB Pullover
17:24 Prime Plate Loaded Machine
19:40 Hammer Strength Lying Machine Press
21:00 Cable Fly
23:15 Hammer Strength Incline Press
26:32 Hammer Strength Flat Press
27:01 Incline Dumbbell Bench
29:36 DB Fly
31:05 Dips
33:01 Camber Bar Bench
34:09 Incline Smith Bench
35:50 Smith Bench
37:22 Decline DB Bench
38:58 DB Floor Press
39:33 Barbell Floor Press
40:26 Archer Push Ups
40:37 Push Ups
42:02 Rings
42:25 Incline Push Ups
42:37 Hex Press
43:50 Pec Deck
45:21 Decline Push Ups
45:32 Incline Barbell Bench
46:24 Larsen Press
49:07 Decline Barbell Bench
49:26 DB Bench
51:16 Incline DB Fly
51:47 Swiss Bar/Football Bar Bench
53:53 Seated Cable Press
56:03 Spoto Bench
57:53 N1 Cable Press Around
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0:00 Intro
1:30 Barbell Apparel summer sale
2:42 I have a few open spots for coaching
3:09 Strict DB Curl
6:15 Cable Curl
8:54 Preacher Curl
11:47 Arsenal Preacher Curl
13:23 Prime Preacher Curl
16:10 Hammer Strength Preacher Curl Machine
18:19 Barbell Curl
22:03 Concentration Curl
24:31 Deadlift
25:41 Waiter Curl
27:05 Bayesian Curl
28:53 Alternating DB Curls
31:02 DB Preacher Curl
32:41 Spider Curl
34:01 Strict Barbell Curl
36:11 Incline DB Curl
38:05 Seated Machine Curl
39:42 Chin Ups
41:55 Outro
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0:00 New camera
10:28 Only training with machines vs only training with dumbbells?
20:19 How do I know I’m big if I have a high bodyfat percentage?
31:30 Hit me up with questions or topics you wanna see in these vids
33:09 Power shrugs let’s go
43:46 Why most “aesthetic” influencers look small in real life
50:07 Arm specialization is OVERRATED
59:03 Will I ever do a leg workout vlog?
1:03:00 Do you even train the long head of the triceps? How do you train it in the lengthened position?
1:09:41 Genetics talk
1:15:02 More tricep long head training talk
1:15:59 Minimalist home gym options, barbell and rack vs dumbbells vs smith machine
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0:00 Welcome (back)
0:57 Jeff’s criteria
3:20 My criteria
8:05 Renegade rows
9:10 Deadlift
12:27 Rack Pull
14:12 Wide Grip Pull Ups
18:40 Neutral Grip Pull Ups
19:52 Wide Grip Pulldowns
23:23 Neutral Grip Pulldowns
23:30 Single Arm Pulldown
28:06 Lat Pullaround
30:50 Barbell Row
32:23 Yates Row
33:38 Pendlay Row
35:30 Deficit Pendlay Row
36:13 Meadows Row
37:30 Inverted Row
39:27 Single Arm Dumbbell Row
43:05 Kroc Row
43:50 Landmine T-Bar Row
45:56 Chest Supported T-Bar Row
46:39 Helms Row/Selectorized Machine Row
48:15 Cable Row
49:18 Wide Grip Cable Row
50:06 Face Pull
51:50 Cable Lat Pullover
55:09 Dumbbell Pullover
58:40 The Best Lift For Back
1:00:17 Check out my Boostcamp programs, link in description!
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0:00 I finally got 18” arms!
1:21 Physique comparison at 17” vs 18” arms
7:10 Arm size standards
11:20 My stats throughout the process
14:09 My strength progression and comparing lift mechanics to mind muscle connection
19:55 Rant about lifting/life balance in the fitness industry
23:03 STOP abusing lift rotations. Pick your lifts and master them
27:08 The basics are key, but nobody understands what the basics are
30:30 Stability = progressive overload potential
33:06 Having a lengthened bias in your primary lifts is important
34:47 Closing thoughts
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0:00 Complaining about my camera
0:45 Session preview and start of smith bench
4:51 I don’t think my arms are impressive? Clarification
8:45 Arm SIZE before arm LEANNESS!!! A discussion
10:50 Bulking advice for people that are afraid to gain fat, and the reality behind social media leanness that nobody talks about
13:49 Smith bench back off set
17:12 Is science based fitness just a fad??? Explaining pro science vs anti science philosophies
22:45 Hammer strength incline press, still good with no stretch? Plus talk about training various pec functions
27:38 New Utah NHL team name debate (they all suck except one)
31:59 Range of motion on hammer strength presses
32:43 HOT TAKE: tracking your reps is useless??? Explaining both sides
40:45 Starting some pec deck
42:23 My thoughts on pausing in the stretched position
46:26 Pec deck set two
49:30 AD press/high incline press warm ups
51:13 Stanley cup final thoughts, and admiring the panthers roster construction
56:31 AD press top set
58:03 Anyone got camera recommendations?
1:01:00 Lateral raises for side delt maintenance
1:04:28 LIVE PREACHER CURL SESH loaded with arm training wisdom
1:05:07 MAIN TOPIC OF THE VID: Comparing arm standards now to powerlifting standards 10 years ago (food for thought)
1:09:45 Preacher warm up set
1:12:12 Top set for preachers
1:14:40 Progressive overload wisdom for arm training
1:16:48 Backoff set for preachers
1:18:51 Bayesian curls
1:22:06 Cable curls
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0:00 Sup everybody
1:25 Hammer strength pulldowns for enormous lats
5:10 Talking arm measurements and top set backoff set method
12:56 Basement Armbuilding???
14:49 T-Bar rows and complaining about my crappy machine lol
18:55 Namedropping to boost the algorithm!!!
24:01 Can’t pronounce tertiary but CAN pronounce guillotine
25:30 Power shrugs, technique, and hard sets
34:23 But basement, you’re FAT! Your arms are FAT!
39:17 Rear delt training in the shortened position???
41:35 I have a 200iq, I predicted the future
48:23 ASMR and proving I don’t ONLY train arms lol
51:19 “You’re not a bodybuilder if you don’t compete” is the stupidest debate in the fitness industry
53:27 JM Press and a few helpful cues :)
59:36 Calling out Jeff Nippard
1:05:32 Incline pushdowns with short partials for overall tricep brutalization
1:13:57 This series is interactive, feel free to ask some questions in the comments
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0:00 Arm measurements
0:34 My Boostcamp programs
1:19 Barbell Apparel shoutout
1:47 Arm training updates
2:58 Has there ever been a period of time where you were unable to lift?
9:35 TRT and inferiority complex in early 20’s?
11:02 Do you feel like you’re missing out not having an incline curl in your program?
12:25 Best lengthened biased lifts for side and rear delts?
14:06 When’s the road to boulder shoulders starting?
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0:00 Intro
1:19 Jeff’s criteria
4:21 My criteria for chest exercises
9:15 Hex Press
10:28 Plate Pinch Press
10:51 DB Pullover
11:31 Bench Press
13:54 Incline Bench
16:33 Decline Bench
17:41 DB Bench
19:56 Incline DB Bench
20:15 Decline DB Bench
21:04 Machine Chest Press
22:39 Dips
24:52 Push Ups
26:44 Band Push Ups
27:05 Deficit Push Ups
28:02 Plyometric Push Ups
28:27 Guillotine Press
31:27 DB Guillotine Press
32:22 Single Arm DB Bench
33:52 Smith Bench
35:34 Incline Smith Bench
36:16 Cable Crossover and progressive overload rant
42:00 Seated Cable Fly
4:300 Pec Deck
44:57 DB Fly
46:31 Cable Press Around
48:08 Cross Body DB Fly
48:38 Floor Press
49:44 Picking the best lift for chest
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0:00 Intro
0:27 Have you changed anything from your program you showed us in November?
1:58 Stuck in a chest growth plateau, any advice?
3:28 Does training biceps the day before back negatively impact your back training?
4:46 Barbell Apparel Memorial Day sale
5:23 What do you think about resting between the final few reps of a set?
8:02 What’s your current arm volume?
8:35 Should I maintain post cut or bulk immediately?
9:14 How to deal with slow progressive overload?
10:53 Thoughts on supersets and giant sets?
11:52 Favorite places to eat when bulking or cutting?
12:45 Dumbbell vs barbell RDL?
13:48 Any tips on how to JM press correctly?
15:27 Would you recommend your Boostcamp programs to teens or people who have been training for a year or less?
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yt.basementbodybuilding@gmail.com
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0:00 My intro
1:22 Jeff’s intro and criteria / my thoughts
3:56 Pushdown
8:41 Overhead Extension with bar attachment
11:27 Rope Overhead Extension
13:45 French Press
15:50 Single Arm Overhead DB Extension
17:27 EZ Bar Skullcrusher
20:26 DB Skullcrusher
21:56 JM Press and Smith JM Press
29:48 Cable Kickback
32:15 DB Kickback
34:03 Dips
36:38 Bench Dips
37:28 Machine Dips
40:30 Close Grip Bench Press
43:56 Close Grip Push Up
44:12 Diamond Push Up
45:15 Things you need to know
48:18 The best tricep lift?
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0:00 Intro and warning
0:21 What’s the point of doing short biased lifts?
2:12 Preacher curls before or after a contraction focused curl?
2:53 What are some good forearm lifts?
3:18 How to make training more time efficient?
3:52 Thoughts on minimalist lower body training with maximalist upper body training?
4:40 Barbell Apparel Memorial Day sale
5:18 Do you think getting 18 inch arms has drastically improved your physique?
6:38 How much stability is enough to make gains?
8:47 When do you stop a bulk?
10:08 Is there a meaningful difference between training a muscle every 3 vs every 5 days?
11:59 What is a good amount of growth per year teens should expect?
13:51 Is it better to do more sets of one exercise, or less sets per lift but more variety?
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0:00 Intro
0:15 How to know if a lift is plateaud?
2:09 Intermediate arm size?
2:55 Thoughts on RP’s volumizing approach then deloading?
3:51 Am I leaving shoulder gains on the table by not doing OHP?
4:55 Opinion on Natural Hypertrophy’s preacher curl form?
5:53 Can you get jacked lifting an hour a day?
6:33 What’s the coolest gym top to wear?
7:05 How to assess when to swap lifts? 8:59 Do you need an arm day if my arms are smaller than 16-17”?
11:19 If you were to build a new home gym, what would you buy first?
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0:00 Intro
0:12 Ever train squats in your smith?
0:41 Forever stuck in bulk and cut cycles?
1:26 Opinion on cable curls and machine preacher curls for bicep growth?
2:25 Do you track calories? Thoughts on instinctive eating?
3:32 18” arm end video?
3:50 Advice for program hoppers?
4:25 Can you bring a weak point up training it once a week all out?
15:17 Do I have to bulk to get 18” arms if my curls stalled?
6:01 Barbell Apparel covert shorts have dropped
6:43 How do I make leg days fun?
7:22 Accommodating resistance on isolations?
8:37 Opinion on top set back off set method?
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0:00 Updates
0:26 Can a natty with bad genetics hit 18 inch arms?
2:27 Do you have calf or forearm measurement goals?
3:21 Barbell apparel satisfaction guarantee
3:48 Hardest muscle to grow?
4:41 Thoughts on pre exhaustion for stubborn arms?
5:41 How long did it take you to find lifts that work for arms?
7:03 Lol
7:17 Strength and muscle loss correlation on a cut?
8:06 Favorite cheat meal?
8:22 How to get out of the skinny fat phase?
8:52 Stuck at 14 inch arms?
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0:00 Rows can be confusing
1:20 Understanding the biomechanics of row variations
2:17 Functions of the lats vs traps
2:51 The role of elbow flare
4:07 Does grip matter?
5:09 Resistance profiles are overlooked
6:05 Regional hypertrophy: can you train different parts of the lats and traps?
7:18 Chest supported T-Bar row
8:10 Standing machine T-Bar row
8:55 Landmine barbell T-Bar row
10:02 Single arm DB row
11:41 Helms row
12:11 Bent over DB row
13:02 Selectorized machine row
14:45 Plate loaded machine row
16:34 NG cable row
16:57 Supinated cable row
17:12 Pronated cable row
18:05 Bent over barbell row
19:06 Underhand barbell row
19:32 Pendlay row
20:45 How degree of shoulder flexion determines lats vs traps
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0:00 Arm measurement updates
0:30 Question: What are my thoughts on RP style mesocycles?
0:44 Barbell Apparel Adapt Joggers out now!
3:04 My double progression system compared to RP mesocycles
5:11 MY ANSWER: Which one is better for muscle growth?
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0:00 Arm measurement updates
3:35 Adapt Joggers released! (Best gym pants on the market imo)
4:13 JM press explanation and cues
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0:00 Intro
0:36 It’s plastered all over their social media
1:23 Make PEDs an issue of moral superiority
1:56 Friendly with other fakes
2:11 Eye popping results in a short amount of time
3:14 Ripped all the time
3:30 Rapid PRs
4:01 Bonus - They have the best style in the gym
4:40 Sudden disappearances followed by big returns
5:32 Being big and weak
7:21 High volume, frequency, and intensity all at once
8:41 They make a living and gain influence from their physique
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yt.basementbodybuilding@gmail.com
Need gym wear? Shop my Barbell Apparel collection:
barbellapparel.com/collections/landon-kogut?utm_source=Landon-Kogut&utm_medium=Influencer&utm_campaign=Youtube
yt.basementbodybuilding@gmail.com
Need gym wear? Shop my Barbell Apparel collection:
barbellapparel.com/collections/landon-kogut?utm_source=Landon-Kogut&utm_medium=Influencer&utm_campaign=Youtube
0:00 Intro
0:30 Starting a session with a compound vs isolation?
4:00 Thoughts on Jordan Peters and UK natural bodybuding culture?
6:28 Barbell Apparel shoutout
7:14 What’s your take on strength standards on strict form lifts?
9:08 Best rows to challenge the stretched position?
12:18 Should we pause all lifts in the lengthened position?
15:22 What would you do when you hit your natural limit?
yt.basementbodybuilding@gmail.com
Shop my Barbell Apparel collection:
www.barbellapparel.com/basement
yt.basementbodybuilding@gmail.com
Shop my Barbell Apparel collection:
www.barbellapparel.com/basement
yt.basementbodybuilding@gmail.com
Need gym wear? Shop my Barbell Apparel collection:
barbellapparel.com/collections/landon-kogut?utm_source=Landon-Kogut&utm_medium=Influencer&utm_campaign=Youtube
yt.basementbodybuilding@gmail.com
Need gym wear? Shop my Barbell Apparel collection:
barbellapparel.com/collections/landon-kogut?utm_source=Landon-Kogut&utm_medium=Influencer&utm_campaign=Youtube
0:00 Intro
0:28 Rep ranges
3:11 Volume
5:03 Machines
8:31 Proximity to failure
10:02 Diet
12:06 Progressive overload
16:54 Training instinctively
21:05 Barbell apparel sale
21:45 Genetics
yt.basementbodybuilding@gmail.com
Need gym wear? Shop my Barbell Apparel collection:
barbellapparel.com/collections/landon-kogut?utm_source=Landon-Kogut&utm_medium=Influencer&utm_campaign=Youtube
yt.basementbodybuilding@gmail.com
Need gym wear? Shop my Barbell Apparel collection:
barbellapparel.com/collections/landon-kogut?utm_source=Landon-Kogut&utm_medium=Influencer&utm_campaign=Youtube
mennohenselmans.com/ffmi-calculator
To apply or inquire about my 1:1 coaching:
yt.basementbodybuilding@gmail.com
Need gym wear? Shop my Barbell Apparel collection:
barbellapparel.com/collections/landon-kogut?utm_source=Landon-Kogut&utm_medium=Influencer&utm_campaign=Youtube
0:00 Intro
1:47 My stats and measurements
6:52 Plugging in my numbers
9:09 Results: How much muscle I have left to build
12:05 Results: Weak and strong points on my physique
18:32 Results: My current FFMI and my heaviest potential bodyweight
yt.basementbodybuilding@gmail.com
Need gym wear? (any pants for $99 sale right now) Shop my Barbell Apparel collection:
barbellapparel.com/collections/landon-kogut?utm_source=Landon-Kogut&utm_medium=Influencer&utm_campaign=Youtube