Uploaded September 2023 | Updated September 2026, 1 day ago
In this interview with Alex Leonidas from Alpha Destiny, Alex details his exact training progression through the years to develop one of the most impressive natural physiques in recent times. Enjoy.
Chapters:
0:00 Introduction
1:37 Calisthenics
3:55 Transition into Weight Training
5:05 Alex's Calisthenics Routine
6:27 Bodybuilders that use Calisthenics
7:10 Parkour, Cardio and Calisthenics Training
8:02 Alex's Double Progression Full Body Training Routine
10:15 The Importance of Gaining Weight
11:05 Deadlift Training with a Pressers Build
12:31 Applying Alex's Novice Program
14:08 Discovering Westside
18:29 Plateauing on Linear Progression
19:29 The Alpha Body, Alex's Conjugate System
19:55 The History of the Conjugate System and the Westside Origins
22:20 Alex's Naturally Enhanced System
23:32 Discovering the Yoke
29:10 The Importance of Developing the Yoke
34:50 The Yoke in Developing Strength
37:13 Yoke Development and Spinal Erector Strength
39:20 Alex's Experience with the Conjugate System
42:39 How Alex reached a 405 lb Bench Press
43:59 Dissecting Alex's approach to the Conjugate System
45:25 Importance of Backdown Sets after Max Effort Training
47:39 How to Train Accessories
49:52 The Importance of Weak Point Training
51:24 Fulcrum Push Ups and playing with ROM for Pressing
54:12 Horizontal Pull and Push, Vertical Pull and Push
56:12 Exercise selection for Concurrent Training
1:02:05 Why you should Squat more than Deadlift
1:03:22 Managing Volume on Max Effort Days v Volume Days
1:05:25 Train What You Suck At
1:06:08 The Importance of Chest Krusher for Bench Pressing
1:08:26 The Chest Expander
1:09:12 Applying Band Tension Correctly
1:11:45 Weighted Calisthenics
1:15:26 Training Max Effort 2x as a Specialization Program
1:18:11 Good Mornings Bulletproof Your Back
1:18:35 Influential Sources to Alex's Success
1:23:30 Advanced Training with Heavy Duty Style Training
1:28:17 End
Check your Testosterone Levels w/ the Sponsor of today's video LetsGetChecked: trylgc.com/goldenerabookworm Code GOLDEN30 30% off Discount!
Try the Fitness Future App. Go to tryfuture.co/geb
Muscle Fix Kit: amazon.com/dp/B0C99L2FZX/ref=olp-opf-redir?aod=1
Bodybuilding Posters at : ironmanmagazinearchive.smugmug.com
Silver Era Bodybuilding Gym Wear: redbubble.com/people/GoldenEraTees
Online coaching now available at goldenerabookworm.com
Purchase your NSP Nutrition supplements at: bit.ly/3Asmak4 and use GEB20 for 20% off
Join Vince's Gym: 61ff89x9vvyp0sae4frp-ovke2.hop.clickbank.net
Train with Vince Gironda: vincegironda.com and use GEB20 for 20% off apparel and books
Merchandise available at :
teespring.com/stores/golden-era-bookworm
To purchase out of print bodybuilding courses as ebooks, emagazines and autographed photos please visit goldenerabookworm.com
Become a Patreon at patreon.com/goldenerabookworm
Contact me to donate your old magazines, books and memorabilia on goldenerabookworm@gmail.com
Discover the fascinating story of the sports supplement industry in the feature documentary now on Apple TV / iTunes Movies, YouTube Movies, Amazon Prime Video, Google Play and Vimeo On Demand! Supps: The Movie
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In this interview with Alex Leonidas from Alpha Destiny, Alex details his exact training progression through the years to develop one of the most impressive natural physiques in recent times. Enjoy.
Chapters:
0:00 Introduction
1:37 Calisthenics
3:55 Transition into Weight Training
5:05 Alex's Calisthenics Routine
6:27 Bodybuilders that use Calisthenics
7:10 Parkour, Cardio and Calisthenics Training
8:02 Alex's Double Progression Full Body Training Routine
10:15 The Importance of Gaining Weight
11:05 Deadlift Training with a Pressers Build
12:31 Applying Alex's Novice Program
14:08 Discovering Westside
18:29 Plateauing on Linear Progression
19:29 The Alpha Body, Alex's Conjugate System
19:55 The History of the Conjugate System and the Westside Origins
22:20 Alex's Naturally Enhanced System
23:32 Discovering the Yoke
29:10 The Importance of Developing the Yoke
34:50 The Yoke in Developing Strength
37:13 Yoke Development and Spinal Erector Strength
39:20 Alex's Experience with the Conjugate System
42:39 How Alex reached a 405 lb Bench Press
43:59 Dissecting Alex's approach to the Conjugate System
45:25 Importance of Backdown Sets after Max Effort Training
47:39 How to Train Accessories
49:52 The Importance of Weak Point Training
51:24 Fulcrum Push Ups and playing with ROM for Pressing
54:12 Horizontal Pull and Push, Vertical Pull and Push
56:12 Exercise selection for Concurrent Training
1:02:05 Why you should Squat more than Deadlift
1:03:22 Managing Volume on Max Effort Days v Volume Days
1:05:25 Train What You Suck At
1:06:08 The Importance of Chest Krusher for Bench Pressing
1:08:26 The Chest Expander
1:09:12 Applying Band Tension Correctly
1:11:45 Weighted Calisthenics
1:15:26 Training Max Effort 2x as a Specialization Program
1:18:11 Good Mornings Bulletproof Your Back
1:18:35 Influential Sources to Alex's Success
1:23:30 Advanced Training with Heavy Duty Style Training
1:28:17 End
Check your Testosterone Levels w/ the Sponsor of today's video LetsGetChecked: trylgc.com/goldenerabookworm Code GOLDEN30 30% off Discount!
Try the Fitness Future App. Go to tryfuture.co/geb
Muscle Fix Kit: amazon.com/dp/B0C99L2FZX/ref=olp-opf-redir?aod=1
Bodybuilding Posters at : ironmanmagazinearchive.smugmug.com
Silver Era Bodybuilding Gym Wear: redbubble.com/people/GoldenEraTees
Online coaching now available at goldenerabookworm.com
Purchase your NSP Nutrition supplements at: bit.ly/3Asmak4 and use GEB20 for 20% off
Join Vince's Gym: 61ff89x9vvyp0sae4frp-ovke2.hop.clickbank.net
Train with Vince Gironda: vincegironda.com and use GEB20 for 20% off apparel and books
Merchandise available at :
teespring.com/stores/golden-era-bookworm
To purchase out of print bodybuilding courses as ebooks, emagazines and autographed photos please visit goldenerabookworm.com
Become a Patreon at patreon.com/goldenerabookworm
Contact me to donate your old magazines, books and memorabilia on goldenerabookworm@gmail.com
Discover the fascinating story of the sports supplement industry in the feature documentary now on Apple TV / iTunes Movies, YouTube Movies, Amazon Prime Video, Google Play and Vimeo On Demand! Supps: The Movie
AMAZON Video lnkd.in/gEFgAD4
SUPPS YOUTUBE lnkd.in/guDrp2y
SUPPS ITUNES lnkd.in/gPTvZh6
SUPPS APPLE TV lnkd.in/g4wQiZm
SUPPS GOOGLE PLAY lnkd.in/gMdX7Ak
SUPPS VIMEO lnkd.in/gSxtMbM
