Break These 5 Rules inside your Weight Training Routine

 

The 5 ‘Musts’ to Sustainable Exercise: Michael Haddin at TEDxPSUAD

Video taken from the channel: TEDx Talks


 

How I Got Super Human Strength | 5 RULES

Video taken from the channel: Austin Dunham


 

5 More Evidence-Based Workout Rules for Building Muscle

Video taken from the channel: RedDeltaProject


 

The SECRET to Calisthenics STRENGTH (5 RULES)

Video taken from the channel: Calisthenicmovement


 

5 Principles of Strength Training

Video taken from the channel: STRENGTH CAMP


 

How to Design Your Workout with Thomas DeLauer: (Joe Rogan Inspired)

Video taken from the channel: Thomas DeLauer


 

Joe Rogan How To Workout Smarter

Video taken from the channel: JRE Clips


Strength Training Rules You Can Break 1.) Learn to Listen to Your Body. When we are new to the gym, we generally find a workout routine to help us get started. One problem with this is a lifter can get so dependent on one workout that they don’t learn enough about their body and have no intuition or ability to throw a workout together on your own.

Let’s take it back to the basics: here are my 5 Simple Rules for Strength Training. 1. Strength training is for everyone. It is so important for your exercise routine because increasing your lean muscle mass helps increase your metabolism a.k.a turning you into a “metabolic machine.”. 5 Strength Training “Rules” You Can Completely Ignore nervous system and less likely to impede your recovery from strength workouts.

That. Looking to test your core strength while bringing out your “inner animal?” Try this one. How To Do It. Set 15 minutes on the clock and pick 5 different animal crawl movements.

Do 10 pushups, 10 yards of crawls, 10 stir-the-pot revolutions, and return with 10 more yards of the same crawl. Strength training can be difficult to grasp to a beginner. They see guys in the gym benching 225 and deadlifting 405 and get overwhelmed by how hard it must be to get there. To tell you the truth, it’s not really that difficult. This workout routine is designed to build strength and utilizes exercises and 5 Day Strength Training Workout Routine for Beginners Read More ».

Strength training, also called weight training or resistance training, is an important part of any fitness routine. It helps make you stronger and also builds muscle endurance. The single-sided exercises are a great way to introduce “core training” into strength work with exercises like the single-arm bench press, just as Paul Chek advocated almost twenty years ago.

Movement – crawling. If I chose a pull instead, my options are as follow. Precede all workouts with a 5to 10-minute warmup of your choice. A dynamic warmup and soft tissue work (like foam rolling) is preferred.

When only a number is given for reps (i.e., 50 reps or 100 reps), do as many sets as it takes to achieve the rep count, resting as little as possible. Do a set to near (not complete) failure, rest, and keep. New to strength training? Check out this beginner’s guide plus tips on how to choose the right weight.

Rule #3: You Need More Endurance Than You Think. If you want to be able to play tag with your grandkids without getting winded or needing to take a break, adding cardiovascular exercise to your fitness routine is vital. You’ve been training for years, but your results have slowed.. In the past, you followed your program, ate smart, and kept getting stronger and building muscle.

But for the past few months, you’ve been stuck in “strength purgatory.” You have good weeks where you add 10-20 pounds to a lift.

List of related literature:

1) No Moderate Exercise Sessions: Either toolittle, or too much, orway beyond what I plan todo, andwith noset schedule.

“The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging” by Arthur De Vany, Nassim Nicholas Taleb
from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging
by Arthur De Vany, Nassim Nicholas Taleb
Rodale Books, 2010

In these exercises I will begin with training the body to readily obey the commands of the Mind.

“The Complete Works of William Walker Atkinson: The Power of Concentration, Mind Power, Raja Yoga, The Secret of Success, Self-Healing by Thought Force and much more” by William Walker Atkinson
from The Complete Works of William Walker Atkinson: The Power of Concentration, Mind Power, Raja Yoga, The Secret of Success, Self-Healing by Thought Force and much more
by William Walker Atkinson
Musaicum Books, 2017

If you were going to use the 10 sets of 10 training method, follow these guidelines.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

These five exercises are by no means comprehensive.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

1–5 Check weight-training technique.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

These five exercises are the best ofthe best.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Can I follow the same exercise guidelines as everyone else?

“The Serotonin Power Diet: Eat Carbs-Nature's Own Appetite Suppressant-to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain” by Judith Wurtman, Nina T. Frusztajer
from The Serotonin Power Diet: Eat Carbs-Nature’s Own Appetite Suppressant-to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain
by Judith Wurtman, Nina T. Frusztajer
Rodale Books, 2009

6) Continue strengthening, proprioceptive, and balance exercises, with increasing challenges.

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

Stay true to these rules and you will develop true strength over time.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

Part II examines some of the important concepts in strength training.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Alexia Lewis RD

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

[email protected]

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158 comments

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  • So basically move.. Doesn’t matter how, just move.. Just do 20 min of weights then swim 30 laps… Call it day and return to swim the next day, then maybe hike the next day, then back to weights and swimming. Or just surf a few days a week.. Yoga and core exercises are Great too! This is like aerobics.. I’d rather do a skill based moved.

  • 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.

  • In general, his points are on target and achievable.

    Adding to this basic outline is that sustainable exercise requires the hippocampus of the brain otherwise, no amount of “Must Have’s” will surmount to longterm habits.

    Wendy Suzuki has a profound study as a neuroscientist and certified exercise instructor on this topic. There is a wonderful TED talk. I’ve never been inspired by a neuroscientist to exercise. But somehow her research and personal experience is the propellant that I needed.

  • Does this go for muscle and strength development too? I always thought that you had to go close to failure in order for the muscle to activate growth signals. Is volume really more important for muscle growth than intensity or is strictly talking about technical aspects such as in bjj or wrestling where alot of technique is necessary?

  • What about the Diaz bros….. triathletes!!!!!! Sharks they take u n to the deep end of the pool! And fuck u up. Best stamina in the business bar none

  • @ over 70 was doing twice my body weight 85kg In Gym (Free weights )Squats Bench D/Lift.Had a stroke Paralised entire R side.Now Re,think Light goes On.,Gym Light weights Only,High reps, Swim 2x week 3000 MTS Dance Latin,4 x aweek, Eat lots fruit/vegs No meat.. Fish only, 80 now feel great,F#@KN GREAT,Going back to Dojo,3dan.. To teach..what i discovered

  • It’s still surprise me just how many people have no idea about Custokebon Secrets although lots of people with it. Thanks to my mate who told me about this. I have lost tons of fat.

  • Look up Tom Platz and he was an incredible body builder, he absalutely destroyed his legs in everyworkout and he had some of the best legs you will ever see

  • 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?

  • Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.

  • What this guy is saying is exactly what I used to go from 240 to 165 in a month with a while fasting on a liquid (mostly water) diet. I was 18 when I did it though lol

  • I’m wondering how this applies to sets. If I usually do three sets to failure for an exercise, should I be doing three sets to just-before-failure, or simply one set to failure?

  • Just wonderful, I have been researching “calisthenics workout for beginners at home” for a while now, and I think this has helped. Have you heard people talk about Jamescan Calisthenics Caboshed (Have a quick look on google cant remember the place now )? Ive heard some amazing things about it and my buddy got cool success with it.

  • isn’t strength training 4-7 reps? 1-3 would be powerlifting. I mean you do gain strength by powerlifting but you only maintain it doing a good strength training program… 5×5 is the average strength training rep-set. 1 is literally just powerlifting.

  • I think it is missing the most important factor, which is overlooked most of the time. It is consistency over long period of time! Because, without it, none of these other rules/guidelines do any good for you to build muscle. I think it needs to be said because most people fail at exactly that.. They plan their workout routines for failure. If you cannot sustain your workout routine for years, you are not going anywhere with muscle building. I just wanted to through that into the mix:)

  • I just came from an Arnold Schwarzenegger video where he says Muhammad Ali once told him he doesn’t know how many sit-ups he can do, because he only starts counting them when he starts to feel pain. So there’s that advice, from Muhammed Ali and Arnold, then there’s this advice, don’t burn yourself out. There’s all these conflicting ideologies on YouTube. I don’t know what to believe.

  • I feel like if I do low reps and high weight I don’t feel my muscles working at all. Should they be sore if I do, let’s say, 5 sets 5 reps each? I’m trying to cut my body fat right now so I’m looking into doing strength training but my muscles only feel sore if I haven’t trained for a week or two. If I go to gym consistently my muscles don’t feel tense or sore the next day at all. I do drink 8:1:1 BCAAs during my workouts.

  • But if you’re doing a different muscle group each day of the week and you push yourself to your max each day, why would it matter if those muscles are sore if you’re giving yourself a week to recover until you work that muscle group again? Wouldn’t it only make sense to push yourself a little bit each day if you were working the same muscle group each day?

  • “beep test” I’m starting to realize why Americans on average are stronger than other countries… We do these things from elementary school on up.

  • mean while we have art the iron wolf doing a fuck ton of burpees every day, meaning that is within his flow. Can’t even imagine what his max would look like

  • This guy is so confident that it loses his credibility and reliability. Making some pretty big unconventional statements there, man!

  • This guy has never heard of no pain no gain, gtfoh. If you really want something you’ll endure the pain or soreness, he can speak for himself with whatever bullshit theory he’s talkin about

  • Hey great video. Did you ever make one for beginners? Making your own workout schedule can be a daunting task for someone who has never went into a gym or followed a routine. Thank you

  • Do you think that focusing on one main body part/strength goal while simply maintaining other areas is better or worse than just doing all around work and slowly getting everything up to par at the same time? It seems like if I split my focus, it’ll take a lot longer to achieve some stuff that could be within my grasp if I were to focus more exclusively on training for it.

  • This all depends on WHAT you’re training. Jiu jitsu; yes. But if you’re going for strength training muscle growth and focusing on a different muscle group each day; unless you work the muscle to the point where it needs to rebuild itself then your won’t make progress so quickly. You have to break down the muscle so that it rebuilds properly and your body uses protein synthesis.

  • Cute guy but hes only saying what every local coach in every sport tells you be consistent!! P.S. The Worlds fittest female for cross fit ”’Tia Clair Toomey” is also an Olympic weight lifter and Commonwealth lifting champion so although the common judgement is that cross fitters are just people who exercise and dont master any event. She is the outlier and example that you can be both.

  • I would love to know how this applies to a woman’s workout where I am looking to lose fat and have more lean muscle rather than bulk. Love that you are including more workout approach videos. Really appreciate the scientific approach of all your videos.

  • What would a full body workout look like than?
    Just one exersice per body part per day?
    like maybe 3 circuits of squats, pull ups, bench press, shoulder press, core, etc?
    one exersice per body part per day for like 3 sets? all at 80%? and than every day you focus a little harder on one body part?

  • But if you’re doing a different muscle group each day of the week and you push yourself to your max each day, why would it matter if those muscles are sore if you’re giving yourself a week to recover until you work that muscle group again? Wouldn’t it only make sense to push yourself a little bit each day if you were working the same muscle group each day?

  • I’m sorry to break it down to the reader but thats not true.
    I dont know in what context is he talking about but in bodybuilding and strength training, it doesnt work that way.
    If you dont push yourself to the limit, you wont build. As simple as that. Becuz muscle needs to be damaged for it to repair and if you’re not doing enough damage, you’re basically just wasting time and energy. It doesnt matter how many reps or how many times you go to the gym. If it takes from monday till thursday to repair after a heavy workout, so be it. Thats the natural time for muscle to repair. If you dont go all the way and damage it, it wont grow. The tricky part is what to do after you’ve peaked your strength and want to increase weight.
    There are a couple of ways to gradually increase weight as well. One of them for example is to “shock the muscle” as explained by Arnold. Do exercises in a different order, maybe add in a few extra ones you never did before. Especially works in case of chest and back as there are different combination of exercises you can do, in order to shock the muscle. “The body gets used to the weights. You have to shock the muscle for the body to realize that there’s something different”
    Food and diet ofc is something that most people neglect, especially Joe here like me and all others believes in eating meat and not the greens, which is not wrong to some extent, but ofc you need salad and other green stuff for vitamins and stuff. Avoid bread and butter as much as possible if you’re fat. Have peanut butter and protein pancakes if you’re skinny.
    I’m a trainer/bodybuilder and I realize that there is a lot of misinformation out there which cannot be stopped but its our responsibility to act as a community to deliver the right information so that people can look and feel their best everytime.
    and yes soreness is important to a level. If you’re not sore after a workout, you just wasted your time.

  • Thomas, I know this is an older video but you can you direct me to one that is a little geared towards beginner/intermediate, dawg?

  • Hey Thomas �� I’m hearing a lot of talk that full body workouts are better long-term vs body splits per the science study coming out. Of course I would love to hear what you’re saying about the science. I pray you read this comment ��
    My fiance won’t listen to me, but I’m sure he’d listen to you.

  • Hi there, I have a question, HOW much time (in weeks or months) should a regular training program go to see the desired result and to move on to the next possible progression difficulty? I know patience is key, but knowing how long it will take can help my frame of mind in goal setting. Thank you for all your videos!!!

  • Where is the real difference between duration and volume?
    I understood from the explanation, that volume means “number of different exercises for one muscle group or number of sets”, but this will automatically increase duration if you don’t cut back on the duration per exercise.

    Could anyone give me a good example how to really differentiate between the two in the “real” meaning of “volume”?
    Thanks.

  • After watching your principles of Strength and Principles of Muscle Building… I’m a bit confused about which one I should be going after lol… I’m skinny and weak and been hitting the weights a few times a week for a few weeks now.. and of course eating a ton

  • Hmm i switched from full body 3 sets every other day to an upper lower split training (4x week) because i was having issues with recovery on full body.

  • What do you think of lost crazy amounts of fat using Custokebon Secrets? I see lots of people keep on talking about Custokebon Secrets.

  • So we are going to throw out years of knowledge over something some guy said on the internet with no support behind his claims? I understand what he is saying but the core concept has no time put into it yet, the funny thing is he’s talking about it as if this is fact but it’s not even been enough time for him to make these claims. How about consistent intensity? 7 days a week and you focus something new each day and every month you change the exercise or lift you are doing to focus that muscle so as to keep the muscle from focusing too much on that one movement. That is the issue I see with this workout idea, if you have to take so much time then how are you going to surprise the muscle and keep it from getting comfortable with a single movement.

  • Elliot. I ha e been watching some videos of strengthening my mind and your on it. I really admire and appreciate your motivation. You inspire me. Thank you brother. Going to keep honing my skills and be a member of strength training too. Love ya man. God bless you

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from Next Level Diet and followed their tips. Thank you #*Next Level Diet*

  • Thomas, there is a major flaw in this workout design. After the first day of emphasizing a body part, you can no longer do full body the following days, because the part you emphasized can no longer be hit. And, if you emphasize a different muscle group every day thereafter, you will quickly run out of muscles to train in the full body portion of your workout, and things start to get sort of complicating as to when to add in those muscles again. How is this addressed?

  • DeLauer,

    Very useful video, you & your crew make great content.

    I would appreciate an elaboration on the second phase.
    Basically want to know your thoughts on choosing a pattern, if any, on Body Part emphasis?
    (e.g. “Upper/Lower/Upper Back/Lower/Upper…” or random/no pattern)

    Thank you in advance.

  • I train usually full body everyday with 10 reps. 1 time only. My goal is 2 things: look good and more strength (im a skinny guy, btw). But even though im only doing 10-12 reps on “each muscle” (full body) when i look into the watch it’s already been like 40, 45 min im in there. All the Huge guys in the gym and everyone always say its about like 3, or 4 sets at least. Should i change it?

  • That first part about the pull ups and some of this consistent talk is completely inapplicable for the average person working out different parts of their body daily. Some of this is true, and overall consistency is important, but no one does pull ups more than one day a week if you’re not a pro in some sport. Normal people have a back day (with pull ups), a chest day, leg day, etc. You max out that day, because you have a whole week of rest for that body part

  • Great content, as usual. Well presented, ample information, and (best of all) very pithy. One question, is there any drawback from doing a full body work out (balancing for weekly volume, and intensity) every day (7-days a week)? I love to workout and have loads of endurance and focus. I’d like to work out every day, 7 days a week if I could, but I worry that too much of a good thing is a bad thing. As Ben Franklin put it, “everything in moderation, including moderation.”

  • So this might be a dumb question, but for example if I normally do 3 reps of 10: are you saying I should be doing reps of 5-6 or 5-6 reps of 10?

  • All this guy does is advertise go here by this sign up to my online this do this he spends more time selling yourself then talking and helping other people

  • Hey so I saw the vid about intermittent fasting 3-4 days which is when I lift or do cardio and that you said to eat frutcose and carbs for post work as what we should do to break our fast and that’s all awesome but what about the people that can only work out at nights it doesn’t help because who’s going to wait all day till 8-11pm to finally eat or break your fast any alternative? Please let me know I want to learn.

  • I’ve been pressing 80KG one time for the past like 8 months or so and I can’t go higher it seems.. my weight is around 80KG too.. I’m improving in other muscle groups but my chest is lacking gains..

  • Lol that Bad Programming type of program had me pack on 4 kg mass in about almost the same rate weightlifting would get me.
    But i understand training for Mass and training for Strength is different.

  • 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.

  • I battered the arse out of exercise when younger and my body broke. I ended up with adrenal failure and various endocrinological problems. My body gave up. This is great advice! Don’t over do it folks. Peace and love. x

  • Hey Thomas your channel is amazing with all the information that you provide and I’m hooked on it and tell everybody to check you out. I wanted to know if you can do a video on f45 training. Specifically if it qualifies as HIIT work out the way you defined it in your past videos. Thanks so much for your consideration

  • I tested this by accident and was shocked at the results.

    I have muscle atrophy above my right knee which causes issues in my stance & balance. I got it from years of bad habits & ended up injuring the knee as a result. Physical Therapy gave me home work. At my gym, I couldn’t lift 10lbs with only my right leg in a seating quad extension. I trained both legs simultaneously with 10lbs for two alternating days, 12×2 (12 reps, 2 sets) and by the following week, I lifted that 10lbs with my right quad without issue and was able to advance in weight without risk of injury. I was shocked at how fast I progressed with a crappy Holiday season diet and going so easy on quads. I did not other quad training. I worked hamstrings at the same time, with about the same intensity.

    I’ve adapted my whole gym routine to follow this method. I do about a full body routine at 70-80% of my capability in exertion, still feel sore the same/next day & alternate weights and cardio days. I’m seeing phenomenal results compared to when I was doing HIIT (pre-injury).

    Mindset adjustment: Setting limitations is just as important as setting goals. You don’t have to kill it in the gym daily to see results.

  • Can you show a full body work out so I can understand what I need to do to get a full work out. I do some exercises to strengthen my back and thighs but I know that’s not enough.

  • 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

  • For the normal person, this is way more complicated than it needs to be. I focus on 1 or 2 body parts for a workout and change it up on bulk days vs. rep days. I work out every body part, every week. I also try to switch up some exercises every couple of months. I am growing muscle evenly and this is very easy to comply with. I do Peloton 3 days a week and a intense ab/core workout 2 times/week. Start with something that you can comply with and then increase workouts as time goes along.

  • This is so brilliant and well-explained. I’m beginning to employ this and I feel better about my workouts and my results than I have since my peak level of fitness activity, almost 20 years ago in college and the military. I’m a little unsure of the distinction between volume and intensity but I’m treating volume as the overall amount of exertion / effort and intensity as (generally) the peak weight resistance. Anyway thanks for your insights!

  • Thanks for the video! After spending the last 2 days in recovery mode, I know understand why I was so freaking sore. I pushed myself way to hard before trying to increase the intensity and duration at the same time. As someone who has to formulate my own workout plan it can be very overwhelming to decide what to do and when to do it. This helps a lot. Thanks!

  • Yes, I too am guilty of jumping through diet plan to others as well, I do believe that I need to have tried every single fat reduction program that was available, but in the end not one of them helped me to reduce and keep the weight off. I ended up trying for the very last time with the Custokebon Secrets simply because my cooworker who told me unbelivable things about it and so far to date I have successfully dropped 17 pounds in 4 weeks!

  • Thomas, I am curious as to maybe diving a little deeper on the part about “emphasis” days.
    I get emphasis as in one of the 4 options for that muscle group, could be an emphasis day.
    But you didn’t go very deep into the frequency or goal behind the emphasis.

    For example: I assume that if I wanted to spend 75% of my workout focused on weight loss and toning, then I would do Full body HIIT/high rep type of workouts. But what if I wanted to maintain a muscle size or grow a muscle in the process like my shoulders. Should I spend 4 to 6 weeks doing a full body hiit/high rep workout with every other day or twice a week focusing on lifting heavy (volume) for my shoulders?

    Basically how to optimize this appropriately to achieve a single or multiple goals at once. Instead of focusing on weight loss and tone vs muscle gain and such.

  • Dig it. I do many exercises with 3-5lb dumbbells. I can lift way more than that, but straining compromises good technique and isolating specific muscles.

  • Not sure if I would like this type of routine.. I actually like being sore! So the emphasis on one part wouldn’t be to failure either?

  • Hello everyone, first of all, that is a great video with great ideas and I can see myself doing it, second of all, I dont know how to start. Can you suggest me a program that goes like that, exercises and combination body parts in that day?I am a beginner and i want a program to lose weight and put some muscle with this idea. Thanks for your time and have a great day/night.

  • Been training like this for about 6 months now, the body will adapt to this style of training. Really glad I found someone who is talking my language.

  • I dont know who the guy that said to train like a weiner is but..
    Here is my aproach: You eat eat eat you get to the gym and you put some heavy weight on the bar and lift it with good form… and if you are walking out the gym after training arms and you are carrying your bag you put it down and go back in.

  • This was new to me: The idea of reducing intensity and increasing frequency!! Only max. 80% intensity, so that you can train full body (almost) every day!! Expand on this please e.g. how many exercises for each body part? How many sets and reps? And how does one fit in some cardio-HIIT?

    My 6 day routine:
    Day 1: PUSH
    Day 2: Bicycle 30-40 min.
    Day 3: LEGS
    Day 4: Swimming 1.000 m.
    Day 5: PULL
    Day 6: Running 5 km.
    >> Repeat cycle <

  • My dad lost 100lbs. I visited NextLevelDiet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • Can you give someone examples of your workout? How many sets and reps would you do for every muscle group? And do you do different exercises everyday?

  • Do anyone know about Custokebon Secrets? Does it really work? I hear most people lost their weight with this popular weight loss secrets.

  • Hi,
    After getting to know you I started keto and fasting, it helped a lot lost 10 kgs in couple of months. (I have already lost 30kgs before doing keto). I’m training from last 3 years and I have tried different types of training methods including Olympic lifting like you said I love to train like an animal lift heavy weights do 1 RM etc but now I’m suffering from tennis elbow. This video is very helpful for guy like me and for the people who think that u should always lift more weight and often have high volume days. Please make more videos on this topic especially with training splits as an example. Love the content and thanks for motivating and helping me to start keto / fasting lifestyle.

  • This is very interesting. As an 61 year old who has lifted for 40+ years I moved to this style without any particular data (or guide) when I got older I just “listened to my body”. I just need to get more intensity because I’m cautious of getting hurt.

  • I needs some tips bro, my brother and I have been working on lifting.I’ve been lifting for a year and he has been lifting for about 2. Im doing muscle gaining and he is doing strength training. He is been getting frustrated because he isnt able to lift as much as he use to on the bench press. Its like he is having a plateau but he says its been like that for a couple months. We get in a lot of protien (we increased protien take in) and eat healthy but there hasn’t been any changes.

  • 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

  • Learned one arm push up from doing bench press and dumbell press and one day I tried doing it and I could do 5 with good form the first time I tried. I feel like a lot of advanced calisthenic moves just comes with low bodyweight and strong core and shoulders.

  • Just wonderful, I been tryin to find out about “how to improve weight lifting strength” for a while now, and I think this has helped. Ever heard of Fonmich Strength Smasher (Have a quick look on google cant remember the place now )? Ive heard some unbelievable things about it and my m8 got cool results with it.

  • Read my mind on that one. Over time that’s those three concepts that come into play for muscle growth, volume, frequency & intensity is what I applied while learning on how to develop my plan so that I know it’s progressive

  • 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.

  • You can’t compare the two (CrossFit & Jujitsu). Yes, for overall health no you don’t want to fatigue. But for each you have different goals. Like you said, CrossFit is “seeking failure”. That’s the point of it, some people do it because they want to push that hard. You’re taking your view of how to become better at Jujitsu and applying it to all fitness categories. And some of the best CrossFitters are jacked, healthy and have high energy levels and they push themselves to exhaustion often…if your diet and sleep is on track, and you will have to compensate for training as intense, I think you can go pretty intense on a regular basis and still obtain your goal and still be one of the best athletes in your area.

  • 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.”

  • 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

  • So i was doing wrong, I dont want to look big, if in want it, i go to an academy, i want strentgh! I want do one arm push up like Goku and Vegeta hahaha.

  • I’ve trained in Football, Boxing & Track. This dude is 100% correct. Especially in Boxing & Track. You have to peak at the right time of performance & this takes time & under training as oppose to over training. I’ve trained with world class sprinters & they all taught me, an all out sprint in your workout is too much for even one week. You should only give it your all in the finals. These are dudes that ran 10.08 10.33. You must feel fresh every workout if you want to improve. One last thing, ever notice when Usain Bolt dominated, he wasn’t even trying that hard. He peaked at the right time & wasn’t over trained. Same thing with Michael Johnson. Then when they turned it up, they broke record’s. Anyway, I hope this helps you.

  • It’s still shock me just how a number of people have no idea about Custokebon Secrets (do a search on google) even though lots of people lost a ton of weight with it. Thanks to my buddy who told me about it. I’ve lost a lot of weight.

  • I always thought the bigger your muscles the stronger you are ����‍♂️ little did I know I’m out here doing it wrong I just workout at my own pace and do as many as I can I don’t worry about being explosive on my movements I just worry about getting my sets done.

  • Co wy pierdolicie
    Albo uczysz się elementów statycznych a gdy nie masz sił na progresje robisz “alternatywy” a następnie bazę i kończysz trening.

  • This was great, thanks, I have been researching “muscle and strength workouts” for a while now, and I think this has helped. Have you ever come across Lilyhen Strength Sabrmetrics (do a search on google )? Ive heard some extraordinary things about it and my neighbour got great results with it.

  • I do 125 push ups/situps/squats a day. I just do 25 then rest for a little, then another 25, rest and repeat. It’s actually easier on my body ngl rather than doing 125 right then and there

  • 2:02 ive self taught myself and ive been trying to do everything flag pole front and back lever planche and handstands. I excell in handstands thats it

  • 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

  • Great advice, It’s just a weird feeling resting for so long but it has to be done. Resting for a long time in a commercial gym, is a psychological test you need to be able to say “fuck what any body thinks” it’s the same when you go to the opposite side of the spectrum and you do very short rests in say like a high intensity circuit only this time the demon you face is the fact that you look weak.

    Most of the battle is myself and my own ego that’s how I feel, unless I truly leave my ego at the door I can’t incorporate and work these principles.

    To me the battle is myself not just my body and effort to put into the training, that’s the easy bit. The hardest part is letting go and becoming one with yourself accepting yourself and looking your demon straight in the eye and saying fuck you I got this.

    “Evil looked down on the samurai and said ‘you will not survive the storm’ the samurai whispered ‘I am the storm!

  • What about strength training then once you hit your body be giving out with heavy shit. Start drop sets and try doing about 5 to 12 reps. Sometimes even more. Will that help with strength AND muscle. Yay or nay?

  • Strength has several subcategories: Maximal Strength, Elastic Strength, Relative Strength, Strength Endurance. You only addressed strength endurance.

  • I find working out 2 or 3 times a week at 80%, doing a mixture of body parts, upper, lower and core with at least 15 minutes of stretching afterwards is the most satisfying. This gives me the best results and a nice feeling afterwards with total body toning.
    Once a week I do upper body to failure and once a week lower body to failure, but I don’t plan on it I just do it when I feel it’s what I need.
    Once or twice a week I just stretch and do a little core, maybe a little cardio or exercises I feel I haven’t done lately, or try something new??
    I skate and walk when I can and work physically a few days a week.
    I’m 60, doing healthy keto with intermittent fasting and I’m loving it.
    I went from 320 lbs over 2 years to 195 lbs, so now I just keep changing things around keeping every workout different.
    Thanks Thomas, you and Dr. Berg likely saved my life, it’s certainly more enjoyable and satisfying.

  • Thanks, great video and lots of knowledge as always!
    Not to get people confused though you should not be pushing to 95/100% every week or even most weeks! The nervous system and endocrine system simply can’t keep up you’ll be run down and burnt out and hit a wall or even regress! It’s important to train hard but equally as important to train smart and have patience. Beginners will build strength quite quickly but making stable lasting strength gains takes a lot of time and the correct know how. So switch up your programme, some weeks ‘overreach me meaning push yourself to your limit but a lot of weeks it’s important to back off and stick around 75% to give your body time to adapt. Might sound counter intuitive to some of you eager beavers but this way is tried and tested it’s called step loading research it folks! That’s just one way of doing it though

  • Hey Matt, I have a lower/upper body split. I train every muscle group two times a week. But I only have 1 exercise per muscle group and three working sets. (That’s the way, its described in the german version of Convicted Conditioning.) so I have six working sets, per muscle group. That’s not enough, isn’t it?

  • Good ideas and good exercises but I don’t want to look like him, he looks too herbivore though I’m sure he is in good shape. I felt sorry for the girl, he seemed to have a certain arrogance and psychopathy about him, she probably regretted going up there and will not volunteer again at any event.

  • Honestly since the 28th of July I started working out everyday and eating better and I feel so much better really joe rogan has motivated me to not be a loser and I’ll always be thankful for that.

  • How would you add mobility training into a workout plan, do you do as many days mobility training as you do regular workouts or do u do them on the same day. And by mobility training I’m talking handstands, planche and stuff that ido portal does

  • Hi guys! We have started a channel on calisthenics motivation. Please support us by subscribing to our channel.
    https://youtu.be/kpMfc6UXUyc

  • I have an idea for you, instead of showing 2 guys in great shape doing all manner of wonderful exercises, that look great in a place that looks like its been custom built for you.
    Why don’t you pick 1 exercise at a time and show how to progress from the first position to the next to the next to the last position.
    Or better yet what ancillary exercise you can do to help you get to these positions.
    You doing a muscle up means nothing to me, if i cant do a put up how the hell can i do a muscle up?
    Even more important is that not everyone has their own playground, how about 1 of you in the playground and 1 of you at home or in the garage or own garden.
    I think its incredible what you do, really i do, i would love to be able to do half of it.
    But im over weight, 50 years old and don’t have a playground or a garage or a garden. What can i do at home?
    New videos separate locations, tutorial on progressing through the exercise.
    We all know you can do it.
    LoL rant over

  • If I want to be able to do one arm pull up, I should train for strength but is it better to do 2 reps about 90% of my 1RM or 4-5 reps about 80% of 1RM?

  • Upper body ( chest and back) lower body ( legs and core) arms, and 2 HIIT sessions (running, skipping, burpees, push ups, pull ups, yoga). Perfect routine with 2 days rest in a week….

  • My mistake was increasing my reps rather than learning the progression, literally doing 100-200 push-ups a day, thanks to this vid I can now move upon this rut

  • If I alternate between movement types (e.g. pushups, then a back exercise, then a leg exercise, then back to pushups and so on) does that count as “rest”? Cause that would save me a ton of time.

  • I was thinking the same thing as a lot of people about what Goggins would say to this dude..but if you think about it this guy is preaching this method for optimal results in competitive..goggins goes hard for the sake of going hard. To train his mind..not to actually win the ultra marathons he runs. His body has broken down a couple times in his life pretty badly too. Also he’s lived a successful life(cause he’s such an achiever)where he can afford to pay surgeons and doctors to fix his broken body, which is great for him(he’s awesome and inspiring), not great for everyone. Just my opinion.

  • I’ve been doing bodybuilding for about a year now and want to transition into strength but I find the workouts so slow and boring and I feel like I’m not working hard enough. I am used to doing 1.5hours of supersets most days, never really standing still. Does anyone have any advice for how they transitioned or a way I can make a basic strength training plan more frequent throughout the week (say 5 or 6 days) and be a bit more challenging than a classic 5×5 of a few exercise straight sets, 3 days a week while still focusing on strength and conditioning not hypertrophy?

  • I literally could not care less about muscle size and aesthetics I don’t mind being scrawny my whole life, but one thing I do want is definitely super human strength

  • This is real shit I’m about to say….
    My father was in all of his brothers training camps. His brother is known to be the most well conditioned athlete of ALL TIME….
    My father told me when I was a little kid in the 1960’s….. my brother trained too hard….. way to hard….
    Several times he went into fights overstrained…… it’s tough to knock success however I truly, truly believe this MAN is speaking nothing but the truth…..
    Oh yeah…. my fathers brother that overtrained….. ROCKY MARCIANO..

  • 0:04 i wish i had a friend or rival like that
    Both of us training together would be like the best thing i’d want in my life.
    No homo

  • But I dont understand, the way we get gains is when you correctly perform the exercise, and if you going too heavy you wont perform well the exercise

  • What is the best product or brand to lost a ton of fat? I read loads of great opinions on the internet about how Custokebon Secrets can assist you lost tons of fat. Has anybody tested out this popular lose weight diet plan?

  • I have been training for about 4 years now. I am struggling with increasing static holds. I’ve been stuck at a 8 to 10 second hold on my front lever for a couple of years. I just can’t seem to increase it for any longer than this. I am also having same issue with straddle planche. I’ve been stuck at 5 seconds. I’ve hit a plateau with my holds. I can do 15 handstand push ups. I can do 2 straddle 90 degree push ups, one full 90 degree push up with good control. I can do 10 muscle ups, one very clean impossible dip. I continue to progress in everything else except these two static holds. I can do 2 one are pull ups as well. I’m stuck with the planche and front lever. Any help would be appreciated.

  • Is laying down and getting up again over and over fun? Is lifting a sack of sand up and putting it back in the same place fun? Try a sport. Sports can actually be fun. Bike ride, run trails, climb mountains, go sailing, be outside, do household chores, dig holes for trees in the yard. Try a truly fun athletic event, pickup basketball or a running club? Give yourself permission to exercise any time you think of exercising. This makes exercise an escape from daily life. Now that’s motivation! Don’t want to do your taxes now? You don’t have to if you think of exercising. Don’t want to pay the bills? You don’t have to if you think about exercising. You can get out of anything you don’t want to do, by simply execising instead. Exercise is always allowed. Then with endorphines in your blood from exercise, you can focus more easily on those things you didn’t want to do before you exercised.

  • Hi Thomas I would love to see this expanded on maybe with an example program worked through. This style of programming really makes sense to me from a logical point of view I’m just struggling from an implementation point of view (exercises, sets, reps etc for a week) thank you.

  • So beeing a total noob in strength exercises: Could somebody please explain to me the concept of reps and sets here? I mean if you do the circle version and you are too weak to do the last exercise in the end. How the hell do you have more energy if you do 3 sets of each? i mean if anything you should be even more destroyed before you reach the last exercise?

  • Is it just me who finds that muscles ups qualified as basic exercises is strange.
    I can’t even do a pull up let alone muscle ups ����

  • I find myself resting 2 to 3 minutes between sets and doing a pyramid. Sometimes I do 3 sets of 8 to 12 reps. I always do i 1warmup set. My way I tell myself I get to build muscle and strength. I need to rest 2 to 3 minutes between sets because If I do not my training is aerobicI run out of steam and can’t lift much.

  • Hey man I’m 22 years old and I train 5/6 days a week, hitting biceps and triceps everyday. I’m doing 3/4 sets of each muscle with 8 to 10 reps and the next day I feel ready to train again that hard. Now I’m focusing in time under tension like you say and I see good results. What do you recommend me, continue like this o train less, like 3/4 times a week? Thank you man I appreciate a lot your videos and your support.

  • I’ve just come across your videos and I have great difficulty motivating myself to exercise. It wAs never an issue before but as I age I notice those areas of fat creeping in lol. I’m hypoglycaemic but not really a big eater I do crave sugar but significantly less now that I’m older. If I don’t eat I literally have no energy but I need to lose at least 10 pounds and want more muscle mass. Is weight training enough to lose 10 pounds? I am at 140 but want to be 130. If I just eat vegetables I literally can’t get off the couch… lol
    so all I generally eat is chicken and that’s usually what I crave as well.
    I would like to make this more of a long range goal toward fitness versus my sporadic frequency. Just don’t know where to begin yet. I think I need a little bit of structure. Would appreciate any advice you could provide to help me move in this direction.

  • 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

  • Hey Matt, what’s your opinion is on building muscle with the tabata protocol. Is it good to build muscle or is it just better for endurance…or am I just off the mark completely? Thanks!

  • If your muscles don’t get bigger when you are strength training, then what exactly is happening. Do you still gain weight or just stronger?

  • I just found this article by google 2 days ago and now I found you made 2 videos about it. It was meant to be:)
    You’re information has always been top notch but you’ve definitely stepped up your video making skills lately. Great!

  • Thank you for the breakdown of the second half Matt. Matt I don’t know if you caught the link I sent you a few videos ago it was Tom Myers explaining how the fascia of our body is unitary and how that it connects all tissues in the body especially the muscles. It also gives muscle it’s shape and form. You’ve shown this to be true in calesthinics with having constant tension throughout the body during every movement. I too believe that this is the way to prevent injury. I’ve been out of shape for a while now. My dad started me out with calesthinics when I was 10 and then weights from age 16 on. I played sports small fry through highschool (quarterback, pitcher, point guard) stopped exercising about 5 years ago when I was misdiagnosed with arthritis. I am now 37y/o. Anyways long story short I don’t have arthritis I just never kept the muscle tension all throughout my body. I worked out for a month using constant tension for every movement and the pain was decreasing. It’s because of your videos I’m stopping being the lazy Dad after work and am going to fall back in love with training. Thanks Matt! Please keep the videos coming.

  • Another great video:) I have a question. What is your opinion on working out at random times throughout the day? Lets say monday I would do my workout in the morning from 7:00 to 8:00. Tuesday I would do it from 13:00 14:00, wednesday from 21:00 to 22:00 and thursday from 6:00 to 7:00 for example. As someone who is frequently out of the house, be it in a car, office or meetings I cant quite schedule my workouts. When I would workout the previous day in the evening and the next day in the morning I would still feel a little fatigue, but i always assumed it is better than nothing since I wouldnt be able to workout at any other time of the day.

  • 한국에살고있습니다
    프론트레버연습하고있습니다.
    풀프로트레버단계별로
    턱레버
    턱레버중한쪽다리뻗기
    턱레버중양다리뻗기(완벽히못하고아주살짝만합니다.)
    턱걸이중중량밴드이용하여양발뻗어프론트자세하기

    여기서턱레버를얼마나.몇초버티어야
    다음단계로넘어가야하나요

    그리고한가지
    턱레버중한다리ㆍ양다리뻗기중엉덩이와허리사이가 코어가약한지?.뻗기가힘들거나
    허리와엉덩이가밑으로쳐져요

    다른방법있을까요

  • 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.

  • Just a question, so say I train Monday with back emphasis. Tuesday is full body again, and say I’m focusing on legs… Do I still lightly hit back even if it’s sore? I’m new to this full body everyday style but it seems to have a lot of validity. I saw your fellow fitness you tube Jeff nippard also took this approach.

  • 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.

  • hey i love watching your videos and they are pretty informative as well, I wanna ask that I want to do a full muscle up(which I cant do yet), I start off my workout with
    pull ups 6 reps,6 reps,5 reps
    push ups 17 reps, 17 reps, 16 reps
    and the half pull ups like i dont know what to call it, its like putting your feet on ground and inclined body and the bar is really low, i do that set of 12, 12, 12
    So am I doing it right or do i need some other approach!? THANKS.

  • 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

  • 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 would a complete beginner go about strength training? Wouldn’t I have to start at higher reps to begin with in order to strengthen my ligaments, say in the region of about 8, or could I go straight into low rep training with sufficient warm up sets? I have a bodybuilding background and have had a long lay-off and would now like to start strength training.

  • 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?

  • 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! ✌

  • Before Elliott went batshit insane and was an excellent coach and resource… kinda sad to see his videos now. 2 million subscribers and gets 10K max views per video now because he’s totally lost the plot.

  • Don’t really agree with 5 pullups per day for 7 days vs density-style training (35 pullups in as short a time period as possible) for relative strength exercises like pullups and pushups… it’s far more of a stimulus for strength and muscle growth to use a density-based approach

  • As a martial artist I want strength and flexibility. As far as the way I desire to look, I want to be fit looking/athletic not big and bulky.

  • Long time viewer here. Your videos transformed my home workouts. Keep it up! A quick question… Due to work/family life I can only really get a decent session in on weekends (bodyweight calisthenics). This is near enough a full body routine (pushup, pullups, squats, lunges, bridges/raises). With the pushups/pullups I’m going max to failure (12-15 pull ups) on Saturday over maybe two sets then multiple sets of sub-maximal reps (4 x 6-8 pullups) on the Sunday before resting for most of the week, maybe getting a midweek sub-max session in also. With squats/lunges I go as high as I can on the Saturday then work on variations like close squats etc… on the Sunday. Is there any sense to this approach? Would you advise anything different? Thanks again for the awesome content. Cheers.

  • 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 ��

  • how strange and coincidental that i just saw a video game documentary on N*tfl*x and
    they talk about “flow” as well. Just browsing random JRE clips and this clip comes on.

  • I tried this on my own at the the beginning of working out to scaffold me into lifting more volume and WITH MORE INTENSITY. If I had done this till this day, I would be know where near as strong or fast as I am now. You HAVE to find the in between. I disagree with people who kill it in the gym and can’t work out for 3 days and I also disagree with people who don’t put enough effort. You have to find that middle group yourself. Find the weight that stimulates your nervous system or another words a comfortable “heavy” weight for you and rep it out. Then continue to do drop sets using the same method.

  • 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?

  • 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

  • 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.

  • Do not read this. If you do you will die in seven days if you don’t put this comment on 10 videos in the next hour. If you do tomorrow will be the best day in your life.

  • I agree except for the overweight. When a large person does these body weight exercises they are working way harder than a slim person. For beginners the weights machines are superb as they allow you to move the same weight as a slim person. Body weight and running is for those already basically fit.

  • What’s not nearly as obvious is how fitness could be made to be environmentally sustainable which is what I thought this video would be about lol! (Like putting energy generating exercise machines in gyms that help power the machines, tvs, computers, lights, air conditioning, and heating.)

  • By the look of this guy, it’s clear he hardly exercises. Exercise should be painful, it should test you mentally and physically or what’s the point.

  • hi, I’m a recent subscriber to the channel in Brazil, I thought the tips were great, which I saw because of the Portuguese subtitles. if possible I could add it in more videos, because in others the subtitles are in English, thanks and congratulations for the work

  • How would you apply this to someone who is in.a.wheelchair and a beginner? Note: I still have use of my legs. My legs are not strong enough. I want to.get.them strong so I am no longer depended on a wheelchair

  • Thank you for great information and great videos!! I added this video in my description box on my channel as one of the greatest examples on YouTube!!

  • I have been instinctively doing this for some time now. I’m 47 and lift just about every day AND train bjj/boxing just about every day. On some days,my RPE may be a 7. Some days it may be a 9. It differs every day,but I’m never ‘going to failure’. After bjj or boxing class, if I choose to spar, I do so the same way I lift. Some days my sparring RPE may be a 7,some days a 9. I never go all out. I’m lucky because I have older guys to train with who also think this way. Because we don’t try to knock each others heads off,we make it to the gym just about every day. Some of the younger guys are starting to see how it works for us and they’re starting to do it this way too. But you did a great job explaining a tricky subject Tom…Subscribed

  • Simply put, you must move your body. The whole body, move it from where it is now, to someplace else. Move something else as you move your body, to add to your effort. A weight, an item, anything. You must do this with intensity of -work resistance or -speed to increase your breathing and pulse. Vary your exercise to work all parts of your body and do this in different ways. Do this with machines or free movement. Move and twist your body in every direction to work all muscles. Do low and high intensity movement comprising short sprint and endurance exercise.

  • Being big into fitness, I have always struggled in finding a way to sustain exercise I my life.  However through the 5 musts, this is completely possible.  I wanted to talk about this and give and argument to implore individuals to pay attention to these “musts” that will full benefit exercise and the ability to come up with it.  It is so important to have exercise and fitness be enjoyable and that is something that is tough for the average person to think that it is enjoyable.  The first must in saying that exercise must be planned is something that is so important.  It needs to be scheduled in your life.  The second oneexercise must be fun.  This is one of the key points because no one like things that isn’t fun.  No one wants to do something that they do not enjoy.  Looking at the third onemust be easily accessible, there are many people who think that they need weights or to go to the gym to get fit.  Things that are implemented into your daily schedule gives us the opportunity get fit while accomplishing the things we normally do.  Incorporating all the different aspects of working out is also much more beneficial.  Maximizing what we do to get fit is so important.  It makes it more enjoyable as well because you are constantly doing something.  Something that I didn’t realize until now, I was always getting bored because I would just walk around the gym doing individual workouts.  Now that I have started to work on everything at once I am never bored and I’m always doing something.  With these musts, I am getting the results I want.  Looking at things like intensity and nutrition, it is so important to keep these going to see results.  Like Haddin says, our body adapts to certain exercises so it is important to change it up and keep it consistent. Exercising is something that everyone who has the physical ability to do it can do.  It is so beneficial to our way of life and using these 5 musts, that can be accomplished.

  • Liked the idea of incorporating more muscle groups in one exercise.
    Some of the exercise he mentioned though might hurt your back that picking up something and putting it in the cupboard not that good for the back