The Fir Fitness Rule Which Will Make Your Workouts A Lot More Effective


5 RULES of Planche Workout

Video taken from the channel: Darek Woś Caliathletics


How I Got Super Human Strength | 5 RULES

Video taken from the channel: Austin Dunham


EFFICIENT WORKOUT How to make it shorter and better

Video taken from the channel: Darek Woś Caliathletics


What is the best workout to get in shape, burn calories, lose weight, burn fat Jillian Michaels

Video taken from the channel: Jillian Michaels


Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)!

Video taken from the channel: Jeremy Ethier

And a major perk is that this kind of activity can make your actual workouts even more effective. Consider active recovery the fitness rule you don’t want to break. That can be anything from going for a walk to doing light yoga or taking a chill bike ride—the key is to get up and moving.

And a major perk is that this kind of activity can make your actual workouts even more effective. Consider active recovery the fitness rule. Foam rolling before a workout (and when you have spare time) is a good habit to get into to make every gym session more effective.

When you roll, make sure to go slowly and pay special attention to. ‘I Used The 80-20 Diet Rule And Did HIIT Workouts To Lose 120 Pounds In 2 Years’ I knew that I was capable of so much more. effective workouts. From.

SIXPAD training gear won’t replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can “help users achieve a. Cardio might be what you dread most, but getting your heart pumping is important for more than just looks.

Regular cardiovascular training means improved heart health, stronger lungs and increased bone density. It’s recommended that healthy adults get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. Below are 10 rules of fitness that were a bitter pill for me to swallow over the years.

The good news is that once I got them down, my fitness potential exploded and life became a heck of a lot simpler. Fitness Rule #1: Fitness is a simple game of cause and effect. You can make excuses, or hang your reason on whatever logic you like. At the end.

The most effective way to keep on seeing results is to maintain your fitness regimen well-rounded, fun, and varied. The solution isn’t to exercise more; it is to exercise more effectively. As you sign-up at Dangerously Fit boot camps, we assure you that you will get the most out of your workout and achieve your fitness goals quickly. Photo credit: Elena Green. From Prevention.

My name is Elena Green (@elenagreen_fitness), and I’m 34.I live in South Carolina, and I am a mom and personal trainer. After my doctor let me know that I was considered medically obese, I researched calorie counting, adopted the 80-20 rule for weight loss, started doing HIIT workouts, and shed the weight that. Even better, get outside and do sprints, pushups, jump over things, pick up big rocks and throw them, do pullups from a tree, climb up rocks, swim, do a crabwalk or monkeywalk, take a sledgehammer or pick and slam it into the ground, flip tractor tires, and generally get a great workout with very little equipment.


List of related literature:

This type of sequencing, or periodizing, builds progressive overload in a training program while allowing needed variation in the training stimuli, along with rest and recovery, to allow the body to adapt positively to the exercise program.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

And therefore, anyone considering to use any of the information shared in this book should always consult a physician and/or a personal, certified fitness instructor before implementing any exercise routine or program—especially when significantly modifying one’s physical fitness regime or lifestyle in any way.

“R3 Diet” by Joy Brown
from R3 Diet
by Joy Brown
Xlibris Corporation, 2011

The 2-for-2 Rule takes into account that most people have good and bad days, when their ability to work out is improved or hampered by outside forces (nutrition, sleep, emotions, stress, etc.).

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

The progression of this overload is a critical factor in how effective training regimes are in promoting fitness goals.

“Inclusive Physical Activity: Promoting Health for a Lifetime” by Susan L. Kasser, Rebecca K. Lytle
from Inclusive Physical Activity: Promoting Health for a Lifetime
by Susan L. Kasser, Rebecca K. Lytle
Human Kinetics, 2013

For the beginner exerciser, it’s good practice to create a balanced program incorporating all five of the health-related components of fitness while meeting the client’s desired goals and needs.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Alwyn has made power exercises one of the most important components of his New Rules workouts—not to mention a unique one.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

It is well-established that physical adaptations to exercise, including muscle growth and definition, depend on the application of these variables in a structured, progressive manner to gradually increase the amount of exercise stimulus to achieve a specific outcome (Bompa and Buzzichelli 2015).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

It’s also good when these lifestyles lead to fitness, health, and wellness (step 2).

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

Sure, the SAID (“specific adaptation to imposed demands”) principle does dictate that you must constantly switch up your workouts to keep getting stronger and faster.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

The first rule is that there should be at least two workouts in each sport every week.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • You say you have been doing only low reps but in a last push ups video you said that you trained to master 60 push ups? You were doing both?

  • 6:19 6:29? Food doesn’t have all of the necessary essential nutrients we need, so supplements are needed… supplementing is part of nutrition.

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  • CREATINE FULLFILL muscles with water is that bad or good??? I need an answer because I’m thinking to get it.. i also take serious mass.. in 2 months i gained 5kg but i need to know to add creatine or no

  • Lol my weak ass developed kidney pains after a week of creatine loading. Had to stop for a month and drank 3-4 liters water a day to get it all away.

  • all the benefits can be achieved with a healthy diet. Taking creatine has been linked to testicular cancer, irregular heartbeats. here in Ireland we had some young Gaelic football players die from taking it. Its also linked with kidney disease.

  • Cut this nonsense Krillin and just come to the tournament, you are embarrassing us, I’ll go easy on you this time �� Prince of all Saiyans

  • I’ve been taking it since the mid 90s. I always take it pre-workout as that was the advice I had. If there’s little difference, for convenience, I’ll add it to my post workout drink.

    There was a suggestion that caffeine cancelled Creatine. I can say from experience, this is not what I have found.

  • Can i do a 2 week loading phase on creatine if i have just gotten in to bodybuilding after 4 year gap ☹️. I need a boost for my reps.. And yes i will drink 8 glasses of water through the day aswell etc. Please let me know friend! P.s 3:13. Wtf was in the small scoop?

  • Every single time I start a new weight training regime I gain weight. Diet is exactly the same and carefully monitored and no matter how long I give myself it won’t come off. Can you address this please?

  • Quick question, could I take a shake in the morning with 2g if creatine and a post workout shake with 3g for the result ig?? or is it like 3-5 at once?

  • One of the best planche tips ever thx so much I will update you guys when I get full planche I won’t give up (Editare tuck planche push ups good and adv tuck planche push ups)

  • You surelly do like the archer push ups mate, you have them in almost every video ahaha but I like them as well, good job and great video.

  • I love that you take about changing it up during the week. Personally I love to dance and that’s what I do for my workout on mondays. Mondays are always hard days and I pick the thing I love the most to keep me motivated. Thanks for everyone!

  • Anyone tried the Custokebon Secrets? I have heard many extraordinary things about it and my friend lost lots of weight with Custokebon Secrets (look on google search engine).

  • First time viewer. Would you cover muscle retention when NOT working out. Products to use and proper foods to eat. When you are mainly just taking supplements.

  • I have took 20 g of creatine for 5 days and my arms are normally have gotten a bit bigger like normally but when I workout and get a pump they are super bloated. Does anyone know if this is normal.

  • almost 24 now and my hair has been falling out so much i keep it at 6mm for 7 years now. i don’t think losing some more will make a big difference lol

  • Contact us if you would like to be an ambassador for BulkSupplements…. It doesn’t cost you a thing. You can give 5% off every sale and you can make 15% on every sale.

  • Came here from your childish YouTube drama with Chris. Idk why you’re complaining, if you posted the video first and it’s not getting the traction he’s getting, you’re not executing properly. Rather than blaming him on copying techniques which aren’t even yours, focus on your own content. Fitness is fitness

  • Just wonderful, been searching for “protein drink review” for a while now, and I think this has helped. Have you heard people talk about Kenaliyah Pumper Practicality (just google it )? Ive heard some extraordinary things about it and my partner got amazing success with it.

  • Thank you once again for this great advice. I have runners knee due to running every day. I am a firm believer in variety. I’m just not sure why it had never registered when it comes to my workouts. It’s definitely key which I’ll start applying.

  • hey jeremy. i got a question and i hope you or someone could provide me an answer;
    im working out 4x a week: monday and thursday upperbody tuesday and friday lowerbody. the other days i do light forms of cardio like football with friends or walking my dog.
    i do take some supplements (all from xxl nutrition): whey protein 2x25gr/day. fish oil caps 2x/day. multivitamin cap 1x/day. ultra joint support 1x/day. and lastly 5gr of monohydrate creatine/day and 4 caps of HMB /day.
    i drink about 4liter of water/day and follow a healthy diet that worked for me so far.
    ive been using the creatine and HMB for just a couple of days so far ( all the other ones ive been doing for quite a few months now ) and i noticed my stomach is very bloated:0 i never had this issue before.
    what can i do do prevent this? it looks like im 6 months pregnant especially in the evening.. im wondering if starting using creatine and hmb was a mistake to be honest. is it just all gas/water collecting in my stomach due to creatine? i dont experience cramps of discomfort however. i just look fucking pregnant and it bothers the shit out of me.
    thanks in advance

  • Ask Omarlisuf… he became addicted to the dangerous “creatine” and never recovered, now he is forever doing calf raises and having no progress in calf size…. a dangerous substance

  • Great informational video Austin. I’ve watched you progress physically and now I recognize your growth mentally as well. Your becoming a great teacher. Keep it up. I respect what your doing. -“You gotta you gotta pull-up or shut up.”

  • Great Video as always, yeah tuck to adv. tuck would be nice and can you further explain how you split the grease the grove and strenghtening exercises? i mean you train straddle planche in grease the groove and HSPU, 1ap, front lever and so one, how to split it on a weekly schedule?

  • I like that people finally start talking about the longer rest between set. Huge game changer. To be honest even if you do high rep and wait 3-5 minutes between sets, you see big gains.

  • She’s exactly right consistency is the key.

    After decades of sitting on my ass and eating, I embarked on a journey about 18 months ago to improve my overall health and fitness and lose some weight all initially centered around trying to relieve some back, knee, ankle and shoulder pain that had plagued me for many years due to a lot of injuries in my youth.

    I started out with DDP Yoga and nutrition changes. I was looking for improving my flexibility while strengthening multiple areas. Worked great and I loved getting yelled at by a pro-wrestler to get whipped up and stay consistent.

    Moving forward, as my flexibility and mobility improved, I looked to add in some variety. I hate running (see above bad knees, ankles and back), so I added in bike riding on non-yoga days. My conditioning improved and I was able to perform some of the longer and more strenuous yoga routines.

    Next was a little more variety and this is where trial and error came in. I tried traditional weight lifting but found it to be mind-numbing and boring often skipping weight day to either ride my bike or do another yoga session.

    Then, I stumbled across a kettlebell I’d bout 15 years earlier and never used. I watched some videos on basic techniques (Mark Wildman is the best for this) and added some kettlebell routines into my repertoire. I found swinging and slinging a kettlebell around to be MUCH more fun than standing and lifting weights and it also has a knock-on effect of being a really intense cardio workout when you get to a level where you can perform a continuous circuit for time without putting the bell down.

    So Yoga remained, biking remained, kettlebell was added along with walking the dogs.

    Over time, I’ve added a heavier kettlebell, I’ve bought a macebell and a couple of clubbells. The mace and the clubs give more rotational variety than the kettlebell gives while all provide a good full-body workout.

    I found my “happy place” with my week being split between yoga, bikes and “bells” with occasional dumbell, resistance bands or “total gym” workouts thrown in just to keep things interesting.

    Now here’s where I may get yelled at by Ms. Michaels I don’t take a day off. I enjoy my workouts so much now (18 months ago I’d have laughed in your face at that suggestion) that I find something to do every day. I try to be smart about it if I’ve worked a lot of leg related exercises one day, I limit legs for the next couple of days. The trouble is now that I need to add 2 more days to the week because the rotation I’m using leaves me needing another day for a mace/club workout and another day for a bike ride.

  • If you smoke it off foil or a straight pipe, you load in a day not a week. Then just snort it to maintain your levels for best results! Tru story…

  • i want to ask you because youre very educated it seems
    ancient greek athlethes…they dint have creatin..they dint have fish oil.. they dint have protein shake..
    still…they are motivation for todays fitness athletes and bodybuilders
    you sure have seen all that statues from athlethes..or GODs…
    how they do it?

    i know just that they train like whole day..wich if u ask someone today..every day ful not bad…must rest 2 days right?
    so? YO|URe opinion

  • I definitely need to eat something when I take it. It will make me ralph all over the place if I don’t have something else in my tummy.

  • So tell me yes or no. I work nights is I work. Then work out after work then sleep then take my shake when I go to work. Is that fine

  • Hey Austin I just wanted to ask; do you recommend Keto diet to enhance my performance and make my gains appear faster? I’m 18 years old and I’ve been exercising since 2017. Back then all I did was HIIT cardio based exercises, now I added pull-ups and dips after buying a pull-up bar. I never lifted weights all my life. Can I grow stronger and gain muscles with pure Calisthenics only?

  • I must already have good creatine stores AND high type 2 muscle fibers cause I just take 1gram of monohydrate every other day prior to workout & it works amazingly. If I take more than that I experience fatigue somewhat similar to a caffeine crash. I’m able to avoid diarrhea, stomach & muscle cramps by taking my creatine with an electrolyte pill to ensure my body is hydrated enough to support the creatine effects. I also prefer taking creatine prior to workout because it gives me an energy boost which is useless if had post-workout.

  • Thanks for the Video! Forgive me for the intrusion, I am interested in your thoughts. Have you ever tried Chireetler Muscle Array Rule (probably on Google)? It is a good exclusive guide for learning how to get ripped abs without the headache. Ive heard some pretty good things about it and my mate at last got astronomical results with it.

  • Thank you for permission to mix it up. I do get bored with one training style. Now I mix weights days with dance party, pilates and yoga and that seems so much more well rounded. I appreciate this post, thank you so much. ��

  • Thanks for the video content! Forgive me for chiming in, I am interested in your initial thoughts. Have you tried Chireetler Muscle Array Rule (just google it)? It is an awesome exclusive guide for learning how to get ripped abs minus the headache. Ive heard some great things about it and my buddy got excellent success with it.

  • Thank you from the bottom of my heart for putting out this video. I woke up feeling pretty low this morning and was in bed cruising YouTube and found your video and now I just finished a hour and a half run on the treadmill. “The best workout is the one that you show up for” was some thing I really needed to hear today.❤️

  • It’s great to hear this from you! I have been looking for advice on what workout would be best for me. I am in love with home workouts. It has become my “me” time and totally committed. I do weight training, HIIT and include low impact routines on a weekly basis to give my knees a break. My goal is 5 min warm up, 20 training and 5 stretching for a total of 30 mins (sometimes 40) at least 4 times a week. I am still unsure if this time is enough to help build muscle and lose a couple of pounds. Any tips on this?

  • I got in shape by working out this…. 4/3 pi r3…. the volume of a sphere! That’s me… but a sphere is a shape, so I’m good! ��…. nah, currently dropping weight at about 2lb per month cos that’s as fast as I need! Great channel sound advice! ��

  • Thinking about CNS, it’s been suggested that a lot of training is convincing your system to let you push hard. The idea was that your body has a lot of safeguards to shut you down and keep you from hurting yourself; and you have to convice it that you can push current limits without damage.
    Those old granny-lifts-car-off-of-child stories might be an example of a body turning all safeties off in a life/death situation.

    Any thoughts?

  • I do not think that superset with antagonists will work well. The overlapping muscle is always your forearm. Without 90 seconds break between sets you will not get the maximum out of the following sets/excercises.

  • I have tried creatine monohydrate and it has completely screwed up my immune system. I was sick all the time! I had to stop it. My immune system went back to normal. Tried it again, and bang, immune system screwed up again. Will never take it again!

  • Coach I have a question. we do the same thing in front lever? i have 15 sec straddle Front lever, i stop strengthen exercises and stick tk to attempts?

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  • Lots of love flying your way from India..

    You are my absolute fitness guru..������

    Thanks a million for helping me on my fitness journey.❤️❤️❤️❤️❤️❤️❤️❤️.

    May lord always bless your loved once and you.

  • Austin I was searching your channel, did you ever focus on weight dips like you did weighted pull ups? Or just focus on planche progressions and handstand push ups? Could you maybe make a video on your thoughts on weighted dips.

  • The nike app gives you a plan of your needs with simillar things said in the video. I completed a 4 week plan, right now in a 6 week plan. It gives a plan with yoga, hiit, core workouts, and i only chose a no equipment plan. You can chose woth equipment too.

  • Hey Jillian, quick question: why are you so amazing and why am I only realizing this now? your incredible knowledge kinda saved my life in a couple of videos you solved so many of my issues I am forever GRATEFUL for giving us all your amazing knowledge (& totally free) AMAZING WOMAN

  • Compassion! You can hear it in her voice and gentle way of describing tough answers. Its like she gives us credit for being intelligent. Thank you Jillian!


  • I adore you Jillian, I remember watching “the biggest loser “ I’ve always struggle with weight. That’s why I decide to become a register dietitian ( wich I am in my country) and seeing you was one of my decisions to study nutrition and start Working out ��️‍♀️

  • You are Great everything you do.
    Your explanation is simple n direct so in your videos straight forward non of the to much talk and less acción.
    All the Best Jillian.

  • Jillian!!! Is it enough to switch up your videos for the variety aspect?? Or do I need to join a gym and do both videos and weights???

  • i just planned my work outs for the week for the first time this morning and watching this now, i literally did what she just recommended (including choosing the strength training, HIIT and yoga). jillian would be proud of me

  • I heard that it can cause kidney problems but Ive also hear thats only if you take too much. If I took 5g once per day would it be safe?

  • I’m struggling with this. I kickbox 4 days a week and now I’m also starting Brazilian Jui Jitsu. I manage to work in some Pilates at home a couple days a week but I’d like to incorporate some more strength training. We do body weight exercises in the martial Arts classes but I’d like to start lifting too, but I’m not sure how to fit it in and still find time for rest days. I’m not really willing to give up any of my martial arts days.

  • Thank YOU Mr. President.

    Can’t wait for another four great years with you in the Oval Office, securing OUR interests.

    God bless you and your family….Americas with you mr.president we no the polls are lies…GOD BLESS YOU WITH HEALTH AND A LONG HAPPY RETIREMENT AFTER YOU DEFEAT AMERICAS ENEMYS….YOULL DESERVE IT

    Save a life save a soul tell someone about the saving message of Jesus Christ today.. Look no further for the answer your soul has been searching for. Jesus Christ is the answer for this life and promises a glorious destiny in Heaven. Repent and say yes to Jesus today it will change your life forever. He will make your path straight and offers peace that surpasses understanding. Praise the Lord Hallelujah Amen!……………………………………….

  • Austin the Strict Curl is in high popularity right now. U can do the one arm chin up and this would be a great chance to spread calisthenics through the mainstream fitness industry. So u could attempt a strict curl even close to ur bodyweight would be very impressive for some one who never train for it and it will shine some light on the strength of calisthenic athletes

  • Would love to see a “what I eat in a typical day” breakfast/lunch/dinner/snacks. Or a “whats cooking wednesday” video. Loved this video, and you look amazing!

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  • how can i use supersets to focus on a single “general” muscle group? can i do a pushing only super set? and how do i use supersets to increase repetition of multiple exercised like dips and explosive push ups at the same time, or pistol squats etc.?

  • Awesome video with much valuable Infos and you are right more muscle doesn’t mean you are stronger too want to see that DBZ suit in more videos bro ��

  • How does chloe ting come out of the blue and have more followers than Jillian? She doesn’t even have a body that anyone wants. Jillian has always been so informative and toned.

  • 1 compound exercises
    2 low reps high sets
    3 take good long rest and be productive during them
    4 be patient with strength training
    5 train with good form

    I advise to still watch it he explains it well but just Incase ur in a rush fellas

  • Another copy of Chriss Heria Lol Polish youtube is full of xeroboys bad copists…look at him even the body language his pose is a copy… hahaha what a loser what a fck phatetic loser guy with 0 personality brainles 0 creativity loser

  • Great Video Darek, it seems as if the change in location ( new home ) has inspired you a lot as you video posting has become quite prolific recently.
    I have been utilizing super set and giant sets ( three exercises back to back, I use them when I’m training full body workouts so a leg exercise followed by a pull then a push exercise ) effectively for many years

  • I’m a football player and needing to cut down before the season about 20 pounds will using creatine keep me from cutting that weight or just help muscle?

  • What’s up Darek. Nice job short & sharp BUT effective. Love the park & beautiful backdrop. Appreciate thank you Bro. ✌����������������

  • This video is so gold! Well explained and demonstrated Darek. You are providing so much interesting and inspiring content for the Calisthenics community. Bought the Parallets & clothes from your website to support you a bit, thank you!

  • gr8 video ofc, but you should try workout program from chris heria ����, his circuit workouts are 1,5 hours long and this is fucked up, i tried this and all i achieved is weight loss, muscle loss and exteme tiredness, BUT only good thing was….my stamina has increased a lot

  • All rules from the video: (Like so others can see!)
    Rule 1: Proper warm up 0:55
    Rule 2: Proper technique 2:02
    Rule 3: Workout methods 3:55
    Rule 4: Scapula depression and glute activation 6:10
    Rule 5: Workout programming 8:17

  • Makes Video with excersizes almost no one can do. Especially the one leg squat. only a small percentage of ppl can actually do that. its all show.

  • can you make a video explaining how to fix pushup form, i watched multiple videos i tighten my abs my glutes still nothing fixes this lower back pain

  • Very impressive video, loaded with quality info, straight to the point covered all angles.. I give you ����✌��. Now I subscribed. I’ve learnt something….��

  • I want to start of by saying, I think this is a great informative video explaining everything very well and showing the scientific research behind it all, just one question though, if you spread out your creatine intake throughout the day, but it’s always recommended to intake with 50g of protein and carbs as well as after a workout, how would one go about balancing that? Because if you spread it out to let’s say 4 occasions during the day, you obviously can’t workout 4 times a day, should you then add creatine to every meal you have for it to be effective? How important is it to spread the intake out?

  • Was taking 5g of creatine throughout each day and noticed significant hair loss within two weeks. I was one of those people that thought I’ll be fine, it’s just people fear-mongering or spreading BS online but sadly it turned out to be true. This is my experience and obviously doesn’t reflect anyone else’s but sadly no more creatine for me.

  • I’ve been currently struggling a lot to get my adv tuck planche. even started to skip that and go on for the straddle and idk if it’s a good idea haha

  • They hairloss theory done the individual’s took 25gm cratine with 25 gm glucose thats waaayyyyy tooo muchh. Thats why their DHT was increased!!!

  • I’ve been working on myself quite a lot this quarantine and my father told me to take a look at your videos. Quite encouraging and informative to be honest. I’m already seeing small changes just after a couple months of working out, and I gotta say it feels great lol. Do you think we can get a link to that dragon ball Tank top? That’s pretty sick looking.

  • Great video amd very informative and helpful �� Thank you,
    But one thing that don’t help is moving around while talking, fuck man, you camera guy makes me dizzy! ✌

  • what can cause extreme muscle fatigue after super hard pull up workout. i spent about 1 hour only doing dips and pull ups till failure with small breaks. now even after 2 weeks my forearms and chest still feel weak and tired just from hanging from the bar and i cant complete even 1 single pull up anymore. its even tough with a resistant band. Im just starting to workout after 3 years off. why is this happening

  • Lovely Video clip! Sorry for chiming in, I would love your opinion. Have you heard about Chireetler Muscle Array Rule (just google it)? It is an awesome exclusive product for learning how to get ripped abs minus the hard work. Ive heard some awesome things about it and my old buddy Taylor finally got excellent success with it.

  • Guys I´m stuck at at weighted pull ups I´m doing pull ups with 30lbs for 5-6 reps and Like I cannot seem to progress in terms of getting more than 6 reps per set, and like the only thing is happening is that I can do more and more sets for those 5-6 reps. I went from 4 sets of 5 to 9 sets of 5-6, but no increase in max reps per set with that weight. My diet is good and so is my recovery.

  • I disagree with your point that we should decrease the reps and increase the sets. Number 1 rule of muscle building is tearing that muscle and providing it with enough tension so that new one comes through bigger and stronger. That’s why we should always take our sets to FAILURE. That’s going to make you stronger not what you suggest

  • Hello Austin I’m from India, unable to complete payment of your programs since u had given only the card access. Plz give any other payment gateway such as PayPal so that I can buy your program ��

  • Literally the only person I listen to with regards to diet and fitness.

    Also love that she wasn’t always naturally “skinny” when she got into fitness.

    Never sugar coats anything, doesn’t tell people what they want to hear, and always gets straight to the point. Love this woman!

  • I drink pre workout before gym and 5min before training i drink beta alanin.. than after gym im gonna use pre again for best effect mixed with 4g of creatine creapure

  • Superhuman? If you dont put genetics as one of the rules you’re giving false hopes. We can all get stronger but ain’t like you without the genetics.

  • Да как вы так меняетесь от тренировок с собственным весом…Помогите пожалуйста разобраться, я не могу понять, как всё-таки нужно правильно тренироваться, чтобы выглядеть атлетично..Yes, how do you change so much from training with your own weight… Please help me figure it out, I can’t understand how you still need to train properly to look athletic..

  • Great video! Backed with peer-reviewed studies with understanding of validity and replicability of the same, that’s the way to go! Keep up!

  • Darek yes I would like and probably many of ppl training like to see the right exercisses to progress from a tuck position to advenced tuck. Thanks for a good equipment and good videos. Keep it bro.
    btw. guys.. would you like to know my life target? To do the planche hold minimum 5sec:)

  • Much needed info Derek. Thanks a lot. I am stuck in advance tuck planche now. I was doing the strengthening exercise after the hold attempts, and I could not train more than 2 times per week for planche bcz of muscle tiredness. After watching this I will skip some strengthening exercises. Thanks again.

  • Waiting to see a basic/beginner/home calisthenics routine for people without much time to do longer workouts or without access to places to do them.

    Yes being able to do only a little doesn’t seem like much, but if you do it daily in the end you will see results, even if they will take more than if you had hours.Sometimes people give up on even trying “the least” because they actually don’t know how and aren’t able to create a simple but effective workout program.

  • 1.Take creatine post workout
    2. Combine with two bananas and 50 grams of protein in shake
    (Take 20 g/day for faster muscle growth and 3-5 after week 1 to maintain or Take 3-5 a day for slower, but same end results.)
    3. Does not reduce natural creatine production and stores
    4. No studies show any side effects after hundreds of research testings

  • I love using creatine and i feel great and all the good effects but it just makes me so dehydrated no matter how much water I drink.

  • Jill, I have recently gotten a quest VR and have been doing the fit cry boxing game. Can you give me your opinion on virtual workouts?

  • Excellent example explanation, very clear with focusing on the right methods. Really happy your back Derek. Looking forward to the next vid ✌����������

  • Makes tons of sense, thank you.
    I’m wanting to gain muscle and lose my little pooch belly. How often should I weight train in the week? Also, is there such a thing as eating too much healthy fats in a day?

  • Darek greet me I am from Guatemala I have your intermediate program I am going to level 2 you are a crack I admire you as a person and as an athlete

  • 2:27 when you are working out, YOU ARE SUPPOSED TO BE WORKING OUT!!! NOT CHECKING YOUR CELLPHONE…. Discipline boy, DISCIPLINE!!!! Anyways, Good channel, never seen it before.

  • Hey man, great vid, can u make a video in which u explain how periodization can be applied to calisthenics with skills training pls? Thx