Cerberus Training – The Three-Headed Muscle Mass Building Workout System

 

Hybrid Training with Michael Vazquez

Video taken from the channel: Michael Vazquez


 

You Only Need This To Build Muscle

Video taken from the channel: THENX


 

The PERFECT Calisthenics Workout for Muscle Gains!

Video taken from the channel: Calisthenicmovement


 

WORLD’S BEST MUSCLE BUILDING EXERCISES COMPLETE GUIDE

Video taken from the channel: Fit Media Channel


 

The ONLY 7 Exercises Men Need To Build Muscle

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)

Video taken from the channel: Jeremy Ethier


 

20 MINUTE FULL BODY WORKOUT(NO EQUIPMENT)

Video taken from the channel: BullyJuice


CERBERUS Destroy Intra-Workout is an essential supplement to add to your daily nutrition for wellbeing and peak performance. Unlike non-essential amino acids, essential amino acids can’t be made by your body and must be obtained through your diet. Destroy Intra-Workout has all. Cerberus tries to address this all in one go, which should be a hint for you on how you will feel the day after. Add EC for the extra bite (pun unintended) and you end up with a workout that delivers strength, can help with limb speed and will also test your VO2 Max performance, too.

Professional arms training and skill development in order to be successful in hostile situations. Trainers with extensive Law Enforcement and Military backgrounds create an experience driven, hands-on curriculum providing students with unique skills tailored to their firearm and capabilities. Our training facility is located on 40 acres just outside of Goldendale, Washington, which lies about 15 miles North of the scenic Columbia River Gorge, along Highway 97. We are a well-rounded group of instructors with an extensive Law Enforcement background, offering a.

TAKE YOUR TRAINING TO THE NEXT LEVEL AND DEFEAT THE COMPETITION! Pre-workout is an essential to get the most out of any session! DEFEAT Pre-Workout is a unique product specifically formulated for strength sports like Strongman, Powerlifting and Highland Games. It doesn’t matter if you are just training strongman or a pro strongman competitor the demand on your body is massive.

Cerberus. In the gym training or on the world stage, Cerberus never lets me down. Laurence Shahlaei Europes Strongest Man, 2x Britains Strongest Man & 9x WSM Competitor. Winning in Strongwoman is about being the most consistent athlete in the field. Cerberus provides me with the consistent quality and versatility that I need to do that.

Gym Workout Tips Abs Workout Routines Weight Training Workouts Fitness Workouts Fun Workouts At Home Workouts Workout Plans Street Workout Sixpack Workout Body Building Workouts Bodybuilding muscle workout using different workout techniques like uni-set, multi-set, pyramid routines, super breathing sets and much more. THE BIGGEST, BADDEST SALTS IN OUR RANGE! HADES Smelling Salts give you the MOST POWERFUL KICK you need to get you PSYCHED and READY! These salts are perfect for competition. Smelling salts release ammonia gas, which triggers an inhalation reflex, this causes the muscles that control breathing to work faster.

They also elevate the heart rate, blood pressure, and brain activity [ ]. This video is unavailable. Watch Queue Queue.

Watch Queue Queue. This arrangement allows for a swelling effect of the muscle, which is the first mechanism of muscle growth I explained in my article, “Mass Class: The Fundamentals of Muscle Growth”.1 Blood flow restriction also causes a buildup of metabolites, such as lactic acid, that have been shown to directly stimulate muscle growth.And the direct fatigue caused to the muscle forces the nervous system to.

List of related literature:

The second training routine consists of dividing the body into upper and lower portions.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

This training routine is based on body function, not on body parts.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Building the muscle takes time and practice like any physical fitness training, so the homework assignments designed to facilitate this are part of the module.

“Experiencing CBT from the Inside Out: A Self-Practice/Self-Reflection Workbook for Therapists” by James Bennett-Levy, Richard Thwaites, Beverly Haarhoff, Christine A. Padesky, Helen Perry
from Experiencing CBT from the Inside Out: A Self-Practice/Self-Reflection Workbook for Therapists
by James Bennett-Levy, Richard Thwaites, et. al.
Guilford Publications, 2015

Using the ARX works for any of the super-slow workouts in this book but amplifies their benefits to an entirely new level, especially from an eccentric training standpoint (the strategy outlined by Art De Vany in chapter 9).

“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

In perhaps the most elegant study on the topic to date, Hammarström and colleagues (92) employed a within-subject design in which untrained subjects were randomized to perform a higher volume with one leg (15 sets per muscle per week) and a lower volume with the other leg (5 sets per muscle per week).

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

A second program option shows how to train the same body part on consecutive days with different exercises, although this is more advanced and should be used only after considerable training experience.

“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

So it’s perfect for anyone who travels or wants to add an effective new training tool to their workout arsenal.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Going It Alone The training plans included in this book are set up so that a newcomer to CFE can get started with some basic body-weight movements and introductory CrossFitstyle workouts.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

The first eight weeks of this program are just body weight, so you don’t need any equipment to perform the first two phases.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Resistance training works its muscle magic: Henning Wackerhage, personal communication, October 2006.

“Sex Sleep Eat Drink Dream: A Day in the Life of Your Body” by Jennifer Ackerman
from Sex Sleep Eat Drink Dream: A Day in the Life of Your Body
by Jennifer Ackerman
Houghton Mifflin Company, 2007

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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119 comments

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  • Is resistant band training would help a skinny guy gain muscle with the other things like diet taking in consideration? Help me out expert plz i cant afford a gym due to my schedule but i want to like grow big its very hard for me to gain muscle. Thanks in advance

  • Just bought my first resistance band the other day and now that I am in quarantine, it will be so useful for me to get fit again and lose me bellies after 3 to 4 months of pigging out.

  • Thanks for the video. Since I have not seen any of your stuff before, I’d like to ask you the same question that I have asked of other trainers [ without ever getting an answer I might add]. I am coming up to my 70th birthday. At the age of 24, I took up the martial arts. I wanted to get ‘the look’ typical of many martial artists I’ve trained with and seen in movies. Now, I have tried every kind of training technique, I’ve followed all the normal nutrition advice and, when I could afford them, I used a variety of vitamin/minerals along with protein shakes to supplement my diet. I have made 9 attempts to build muscle mass over the last 46 years. NOTHING repeat NOTHING has EVER worked. My biceps, chest and thighs are EXACTLY the same size now [ and this is within a couple of centimetres] as they were when I was 24. Do you know of any genetic condition that could actively prevent muscle growth? Many thanks.

  • As expert, I do think Custokebon Secrets is great way to lost a ton of weight. Why not give it a shot? perhaps it will work for you too.

  • Starting at 215 I wanna get to 190 and stay around there. Did the whole video without pausing but at the end of I’m so dead. I played hockey for 12 years and havent been to the gym since covid bit but this video is so good straight to the point and the music is good to the point I was doing the jumping Jack’s and jump rope to the beat ���� subbed and saved the video thanks boss

  • Genuine question from anyone knowledgeable on the subject, Im 6ft and 16 stone (220lbs) and I want to not only loose some of that weight but if possible get a little toned before my holiday in 270 days….. Question…. should I attempt this every day as I have been for the past week and if I do would you say my goal is achievable? I’m struggling to do it all at the moment and keep up but I’m 100% committed.

  • 2:13 squats 3:01 push ups 3:39 single arm rows 5:00 deadlifts 5:57 biceps curls 6:32 tricep kickbacks 7:23 lateral raises 8:21 seated in & outs

  • im an ectomorph aka im very lean, will this workout be effective for me too? i wanna gain muscle mass and get a lil buff but not too much

  • Great video. I love calisthenics, at first I could barely do 5pull ups/ Chin ups in a role, and muscle up was mission impossible but within a week of consistent upper body strength exercises. I can now do 20 in a role and muscle up? Mission too easy ����. Check out my short clip https://youtu.be/BZv3aRkn4xc

  • Here’s my list:
    1. Pullups (many variations/weighted)
    2. Dips (weighted)
    3. Squats (with weights)
    4. Rope climbs
    5. Hanging ab/core raises
    6. Running (many variations/weighted)
    7. Pushups

    I primarily only do calisthenic exercises and find that I can do my weight lifting friends’ exercises (at their weights) more easily than they can do mine (unweighted).

  • Would be nice if your website you accept any of my debit or credit cards, “card was declined” would really like to start this stuff.

  • Really appreciable bro, i had experience of U/L Splits and it really gives u higher strength + muscle growth as compared to bro split, again starting the U/L Splits after a long break, hope i get my gains to max again!!

  • This is my first day of doing this and even though it’s small, I can still see a difference so all I’ve gotta say is, just keep working hard and you’ll make a difference

  • First day, dragged myself to complete it, didn’t pause video even once, but I’m dead on floor lmao. Will do on alternative days so will update day after tomorrow hope I get used to this brutality in a week or two. Stay tuned mates and stay disciplined.��

  • I read loads of good reviews on the net about how Custokebon Secrets can help you lost crazy amounts of fat. Has any one tested out this popular lose weight secrets?

  • am i the only one that changes my programming every 2-3 months? Xp i used all of these probably full body the least plus GVT. To switch things up i’ll add in some isometric movements, eccentric/tempo focused weeks as well as PR weeks that just blow off any programming and you just go in and each day you chose a different body part to try to hit a PR in. The PR and eccentric/tempo weeks are not regular things but yea. pretty much how i do it. if i’m out of shape i use this and in 6 month i look completely different.

  • I just started working out as a beginner and being quarantined gives me so much time, so I decided to do Push/Pull/Legs(abs) /Push/Pull/Legs(abs)/ rest. Which is 7 days, 2x a week each muscle but I’ve heard that doing 3x full body workout is better. I’m only using body weight and dumbbells though, what would be the best results?

  • What’s the difference between their Calisthenics program and their body transformation program? Which is recommend for a beginner? Thanks in advance for answers!

  • Today is my 2nd day of this exercise routine after 6.5km of jogging. will continue this for at least 30 days and going to update here every day just to keep me on track and for motivation.

  • I would really like to follow there programs but I can’t afford them. However, their videos really helped me and I’m adding variations as I’m progressing.
    I used to be very slim with very little muscle mass until I started following these videos. It has been few months since I’ve started and I can see and feel the transformation.
    I have to say that it’s frustrating in the beginning when patience is necessary to train the nervous system and to grow enough strength and muscle mass for even doing proper basic movements such as push ups and pull ups.
    Oh yes, please don’t ignore mobility. It’s very important.
    Thank you Calisthencmovement.

  • Im very impressed with you man you don’t drone on or focus more on promoting shit you get right down to the workouts pure simple explanations easy to understand for that you got a new sub and im gonna recommend ppl to you great job after seeing this video if this was like Uber you get 5stars from me

  • Today was my first said trying it,I made it to 14 minutes but during the planks my body gave up and I felt really bad I was about to vomit but I’m going to keep going and going I want to get my body right

  • I’m going to do this for a month and I will update it every day just see what happens.��✌️so I started like a week ago and I have gone from 218(mind you I have been trying to lose weight before I watched this video) now I’m at 205

  • Monday: Chest
    Tuesday: Shoulders and trapezius
    Wednesday: Legs and abs
    Thursday: Back
    Friday: Arms (biceps & triceps)
    Saturday: Legs and abs
    And all over again)

  • What workout split do you use and why? Comment below! Hope you all enjoyed this one – don’t forget to give me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) to stay updated with more content. Cheers!

  • Ima document my results everyday excluding the weekend, lets go
    Day 1: Kinda challenging but made it through, hurt everywhere and got the worst cramps but lost 2 pounds
    Day 2: The 20 minutes went by a little faster but all in all it was still a challenge, lost about.78 pounds
    Day 3: The 20 minutes went by wayy faster and it was defiently easier to do, already seeing some changes

  • Bro this is what I hate everyone is always tryna sell you something like bruh no one can just show a free workout plan to gain muscle

  • Great video. I was kinda just working out randomly, with emphasis on my back. To have an actual routine is really gonna make my workouts much better.

  • Is it okay to do resistance bands exercises every day, or do you need to rest one day in between such as you do with weight training.?

  • I feel like doing a split like this

    M: Push
    T: Pull
    W: Legs
    Th: Push
    F: Pull
    S: Legs
    Sunday: Push
    Monday: Pull
    Tuesday: Legs
    Wednesday:Push
    Thursday: Pull
    Friday: Legs
    Saturday: Push
    Sunday: Pull
    Monday: Legs
    Tuesday: Push
    Wednesday: Pull
    Thursday: Legs
    Friday: Push
    Saturday: Pull
    Sunday: Legs
    Monday: Push

    And again

  • Interesting I do use a bro split, but since my schedule lies over a rolling five day week including cardio and one rest day, I still get two days for each muscle group per calendar week. That said, I started out by doing full body for quite some time earlier, which was good then, but I found I as a beginner got so effin’ sore that it felt like a waste to rest four days per week.

  • Hey CalisthenicMovement! Because of Corona, I have to discontinue my Gym. And even the parks are closed. Can you please make a special video for gym goers like us who could save themselves from the withdrawal symptoms of not gyming, and which could be done in the home?

  • This is just superb, I’ve been looking for “most effective calisthenic workout” for a while now, and I think this has helped. Have you heard people talk about Jamescan Calisthenics Caboshed (do a google search )? Ive heard some decent things about it and my cousin got great success with it.

  • Any one tested out the Custokebon Secrets (search on google)? I’ve heard several awesome things about this popular fat burn methods.

  • Awesome video! I only do the following lifts:

    Dumbbell and Barbell Presses
    Dumbbell and Barbell Rows
    Squatsback and front
    DeadliftsConventional, sumo, Romanian, stiff legged
    Cleanspower and hang
    Pulls Ups
    OHP
    Push Ups
    Dips
    Snatches

  • im a beginner and i still prefer split. Doing full body is too tiring you wont be able to finish it! Especially for a skinny guy like me i dont wanna burn anymore calories.

  • Me: Huh! Fitness ain’t that hard pfft

    Jeremy: One of the biggest decisions you can make in life when starting in the gym is to choose between these splits.

    Me: hmm maybe It’s a littl

    Jeremy: Choose wisely!

    ME:… Don’t put too much pressure on m

    Jeremy: CHOOSE WISELY!!

    ME: Looking at him while being teared up o-ok

  • Day 1 and I only paused 1 or 2 times and I will continue to do this workout and tell u all how it went. Please give me support and it is very much appreciated

  • I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.

  • What about the discomfort a person may feel in his hands whilst carrying out the movements; there isn’t a “solid grip/handle”, so the hand is being squeezed.
    I haven’t yet tried it BUT I suspect that this will be a problem for many people.

  • Thank you for putting the add at the end and not in the middle. I will commit to letting the add completely play through if you keep them there!

  • Can you please mention the workout to be done in bro splits the one which you did i dont wanna do other fake exercises ur ones are real exercises which are effective ❤️

  • Tried this and found that I can match exactly with my total volume and time while doing a 5×10 with the same weight (pullups). What benefits do I have then if doing straight sets allow me to do the exact same volume and time?

  • Bro splits are boring as shit and just didn’t make sense to me. Full body looks and feels so much better and you feel in more proportion ��

  • So you telling me if I can do 20 reps with a few seconds of rest between them of any exercise it will be better and 10 reps without stopping? Interesting ��

  • I’d like to see the actual results. Most people will NOT grow muscle with just a resistance band. I’ve tried, it doesn’t work. Did I get a nice pump and toned and sore joints? Hell yeah. Good to use these before a date gents in order to pump up the arms, other than that you need heavy weights.

  • Dear Jeremy,

    What if I perform
    Day 1 x2 biceps, x2 triceps, x2 leg, x2 abs exercise
    Day 2 x2 back, x2 chest, x2 shoulder, x1 leg exercise

    Day 4 x2 biceps, x2 triceps, x2 leg, x2 abs exercise
    Day 5 x2 back, x2 chest, x2 shoulder, x1 leg exercise

  • Hey everyone, I see this is the place where people share their progress. So I will start by saying I’m 184cm,70kg 30 yrs old and have always been skinny with a bit wider hips than upper body (called skinnyfat now apparently). Resulting in some lack of body confidence over the years. I have been running inconsistently for a couple of years so my cardio has been between okay / great. Quarantine was a hard hit because I play guitar and games a lot, mostly sitting like a cave man.
    Today I said fuck this shit, I can’t look at myself like this anymore. I plan on doing everyday a 10 min posture routine (if you want to do it too, check out “The PERFECT 10 Minute Daily Posture Routine (FIX YOUR SIT!)” video on youtube)
    I just finished my first 20 min session of this. I will update it everyday as much as possible. If you have questions or suggestions feel free.

    Day-1: I sweated like crazy, but overall it wasnt that hard on my lower body. The planks especially were tough. Will try to get better at those tomorrow. I ordered Vegan shakes online to help with the protein buildup too. Not looking to get crazy shredded, just good shape.

    Day-2: Since I try to always run on tuesdays I decided to go for a run anyway. I ran for about 35 minutes, sweating balls. Came back home had a drink a rest for my legs for about 40ish minutes, then pickup my mat and did this again. I sweated twice more than yesterday, I had better right planks but my left planks fell short again. I felt a bit more energized with the running done before but I can’t say the same for my breath. I was lacking good breathing at the last jumping jacks session. Anyway, no changes for now of course, just lots of sweating and motivation. See you tomorrow.

    Day-3: My calves and shoulders were sore from yesterday, I’m not sure I’ll continue doing both running and workout together. We’ll see. Today most exercises were easier apart from the left plank and the mountain climbers. Had to pause a sec on both to catch my breath and abs. I sweated even more than the previous days. Still motivated!

    Day-4: Late workout today, I did all the mountain climbers and side planks without stopping (but I was litterally one second away from dropping down). The whole thing was pretty smooth, loads of sweat, but my calves are starting to be rock solid, I might take a break on saturday because I might be cramping up soon. Prot shakes arrived today, it’s not the best taste but I hope it will pay off after a while. Very motivated! Keep it up guys!

  • I remember a while back you two were both in great shape and looked good, but you’ve both made so much progress and so many gains. Sven has like no fat.

  • At the moment I’m doing
    Mon: push (chest, shoulders, tri’s)
    Tues: pull (biceps, back & abs)
    Wed: legs (legs, glutes, abs)
    Thurs: rest
    Friday: push
    Saturday:pull
    Sunday: legs/glutes
    Monday: rest

    And it goes on like that really, a rest day every 4th day; dunno if I should carry on like this or train 6 days back to back and do a rest day every 7th day, any advice?

  • ¡¡Me perdí el directo!! Me lo perdí!! Usualmente los directos son los domingos cuando yo trabajo y justo el directo es el lunes cuando estoy libre, pero justo ese día estaba ocupado y me lo perdí ¡¡Me lo perdí!! El directo del gran dios Diego Sechi.

    Ya vi el vídeo (algo tarde) pero me encanto, es perfecta, solo les falto que haga glúteos jajaja (es broma). Diego es un modelo increíble y admirable, parece una escultura romana o un cuadro renacentista. En resumen es un dios del Olimpo, como quisiera conocerlo en la vida real y el final es espectacular, debió de ser más largo. Espero que hagan una segunda parte con este modelo de ensueño. Junto con Pietro Boselli son de otro mundo, los italianos son los mejores.

  • Our leading science theory is a subliminal message to eat McDonald’s.
    Cosmic inflation, cause Mc inflation.
    FB blocked the joke immediately, it wasn’t rude or had any derogatory content.
    N America is a trap.
    Wake up

  • Hate to be a stickler but… no back, traps, forearms, calves? Either the color scheme is lacking or this does NOT cover all body muscles.

  • Doing this whilst working out of town. I’m on the top floor of my hotel and I’m worried I’m going to make the building collapse with my big butt doing jumping jacks. Thanks for this gotta drop this rona weight!

  • As a beginner doing full body I can really attest to full body making workouts seem easier. After a couple of weeks alot of the resistance started to fade.

  • This guy has a beautiful body. Even though you may not get this dude’s body (genetics, age), these are great exercises to include in your regiment.

  • Done with the workout 20 min workout, kinda sweating! I’m excited to see where this takes me, I kinda have belly fat to get rid of ��

  • I personally favour the push/pull/legs split because it allows me to train each muscle group 2x per week and I’m not as tired during my session, as if I were to do a full body split 3x a week.
    I also have the favour of adding more isolation exercises if needed.

  • I can do pull ups, a lot of push ups and chin ups but the icf 2.0 only recommends lifting weights idk but i think these exercises are not much

  • Hello Very well explained and the studio is also well designed with the black background and white equipment, Shows well for a video nothing to distract and only concentrate on how to.

    Thansk you

  • Do natural popular fat burn method like Custokebon Secrets really work and if so, how effective are they? I’ve noticed many amazing things about this popular weight loss method.

  • I haven’t done a workout like this ina while but this is hopefully gonna help lose weight quicker cause just eating right ain’t gonna get you very far

  • I know, bro split is not the better way to build muscle, but in my gym, we can do our workouts and having fun together.. So I want to do the right way to build my muscle but I’m sorry to have to change my gym

  • If you insist on doing squats, do it without weights. I don’t get the need for squats or see why they are essential. Do men really want Barry Sander’s thigh muscles? So that your jeans won’t fit? Do burpees or squat cardio. That way you won’t risk blowing out knees and more importantly your spine. Squats are just a dangerous exercise. Not to mention you need a whole giant piece of equipment to do squats if you have a home gym.

  • Not sure if you can answer this, but I’ll love if someone actually helped me. I’m from Mexico and started doing some workout because of Covid, it’s been working to lose weight and all, but I’m not sure if I’m doing the right thing to build a little muscle, my routine is:
    M: Chest and Biceps
    T: Legs and shoulders
    W: Back and triceps
    Th: Chest and Biceps
    F: Legs
    and shoulders
    S: Back and triceps

    Not sure where to put the abs and in there, and I do 20ish min of Cardio daily, I try to do between 5-4 exercises of reps until failure for 4 sets each, but not sure if I’m doing something wrong, or should change something.

  • 2:07 Squats
    2:40 Push ups
    3:37 Single arm rows
    4:53 Deadlifts
    5:35 Bicep curls
    6:29 Tricep kickbacks
    7:21 Lateral raises
    8:19 Seated in & outs

  • I’m so thankful to you guys! I’ve made huge progress since I started training calisthenics! Not only I gained strength, but I also learned how to properly do all of the excersizes!

  • Can someone eloborate on this please, how does an push, pull leg split classify as higher frequency as a bro split as all your doing is splitting a workout in a bro split into 2 seperate workouts as seen at 2:35, thanks?

  • take of all your clothes, put a lot of mirrors in the training room. get ripped. look at yourself in the mirror while workouting. ��confidence 100

  • im about to start lifting again, but this time im trying to have a better understanding and pay attention to the logic behind results
    Im only doing 3 days for now. I was thinking 45 moderate intense workout
    I don’t really care about size right now, more so strength. I want dense muscle instead of big size so apparently I should aim for lower reps and more sets, heavier weights, and longer rest periods between sets? Is that right?
    I was thinking A) biceps, back, lats, B) Triceps, Shoulders, traps C) Chest, legs, dead lifts
    Feedback?

  • Ight so I had a seizure last week and I did this work out and I felt faint again, idk why but I managed to stop myself from having another one. This isn’t even regular, I don’t have any neurological conditions… Anyway I want to be ripped when I get back to school. This workout is so good

    Day 1 (Workout) ✅
    Day 2 (Rest) ✅
    Day 3 (Workout) ✅

  • Very good video. I just purchased a set of resistance bands. Trying to keep my entire gym in my trunk and on the school track from here on out!

  • I can do this whole workout except the last set. 5 minutes of jump squats is absolutely insane! I managed about 40 seconds before doing normal squats and my legs are still on fire!

  • Day 1: 262 lbs. Completed the workout with some caveats. I just did pushups when that maniac was doing burpees. I also turned the ankle taps into straight crunches. Was sweating like a stuck pig but feel pretty good.

  • How about, Mon chest & triceps, Tue back & biceps, Wed shoulders & legs, one day break, and again three days same, one day break, and so on? ABS are optional, anytime
    Btw, I am completely new in gym.

  • Nice video, but by itself it will not do much for you. If you are serious then get one of their programs.

    I am now 3,5 months in the body transformation pro. So far I am very happy with it. Good variations and excellent content. By following a dedicated program your results will be much better

  • I’m gonna put my progress for for every day for a month

    Day 1 12:11 P.M I couldn’t do the push ups planks or burppes but i did try. At the end i was sweating a lot and was very shaky. I weighed myself and i weigh 258.8 pounds can’t wait for tomorrow

    Day 2 10:33 P.M Still can’t do left or right planks or push ups can almost do burppes. I wasn’t shaking as much still left me sleepy. My weight is 255.5 LBS tomorrow will be the last day and in the next two days i will start again.

  • Just finished. I am soaked. This is an awesome routine for firefighters like myself that have slipped and need to get back at it. Thanks for the video!

  • Why stop the deadlift at your shins, let that shit hit the ground to show everyone your alpha asf and that you have a huge roided COCK!

  • I can do 10 chin-ups, but using this technique, I can do 35 of them and still not feel the burn that I normally do. Do I need to perform the reps till failure or…..?

  • All due respect, I feel like this is like a strange beginner circuit workout. Rest times are alright, but transitions are poor (no 1-2 second lag to transition) and weird exercises like arm circles just dont make sense. I believe this isn’t really a “full body” workout as it is more an attempt at HIIT. None of my body parts calves aside felt any working out. My core was barely exerted, my arms were not really flailing and while out of breath my muscles are overall good to go. But i feel the intensity (burpee aside) can be better. First time and i only took a few second breather during pushups, burpees and mountain climbers. Ngl i was expecting to be half dead afterwards, like i expected more burpees and squat jumps just inserted in to absolutely destroy my poor soul.

  • Can someone tell me a nice calisthenics routine I could do 2-3 times per week? I want to know exactly what to do and how many times I should do it.

  • Thank you for showing me that I should spread out my fingers when doing push ups. This eliminates the pain in my wrists doing higher reps

  • I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #*Next Level Diet*.

  • My routine
    Mon.. Hiit
    Tue… Rest
    Wed.. Hitt
    Thu… Rest
    Fri…. Full body resistant training
    Sat…. Full body resistant training
    Sun… Rest

  • 2:08 Resistance Band Squats

    2:42 Resistance Band Push UPS

    3:39 Resistance Band Bent Over Rows (alt. 4:37 Resistance Band Single Arm Standing Upright)

    4:53 Resistance Band Deadlifts

    5:37 Resistance Band Bicep Curls

    6:30 Resistance Band Tricep Kickbacks (alt. 7:10 Standing Tricep Kickbacks)

    7:22 Resistance Band Lateral Raises

    8:20 Resistance Band Seated In & Out

  • Is Custokebon Secrets useful to lost a ton of weight? We have learn a lot of good things about Custokebon Secrets (just search it on google).

  • That’s a great workout! Also some interesting workouts IMHO can be found here: https://www.youtube.com/channel/UCGiexTMZyCgAcypIvqhpVgQ

  • Hello ladies & gentlemen..
    I have question, can I replace the barbell with dumbbells for all the exercises, because I train at my home, and I only get a pair of dumbbells, thanx in advance

  • I‘d love to see how you stretch/mobility your body, because it‘s not only about strength training (otherwise you‘ll get injured). I personally get wrist pain all the time even though I always stretch them and I‘m not doing my Push-ups or Bench Press etc. with a bad wrist position.

  • I did 6 years bro split as a beginner naturel, did 2 years upper/lower, went back to split due better results. For beginners a upper/lower could be better but for definition and legging muscles you really need high volume bro splits. You can do splits that you i hit every muscle every 4 days thats better then 2 times with upper lower.

  • Thank you for all the wonderful videos could you please make a video for stretching exercises focusing on back and shoulders muscles like upper and lower back.

  • Thanks! very good video. i have trained for 7 years and tried lots of diferentes routines (ab, abc, abcd, abcde, mentzer hit, peridizations…) but always had a very very low growth rate when comparing to my friends (some worked togheter with me), even going to nutritionist and taking suplements. i will try your ideias now becouse you have a scientific base, to see if i finally grow faster XD

  • I missed the live show!! I missed it!! Usually the live shows are on Sundays when I work and just the live show is on Monday when I’m free, but just that day I was busy and I missed it! I missed it!! The direct of the great god Diego Sechi.
    I already saw the video (a little late) but I loved it, it is perfect, I just need you to do glutes hahaha (just kidding). Diego is an incredible and admirable model, he looks like a Roman sculpture or a Renaissance painting. In short, he is a god of Olympus, as I would like to know him in real life and the end is spectacular, it must have been longer. I hope they do a second part with this dream model. Along with Pietro Boselli they are from another world, the Italians are the best.

  • Isn’t it a coincidence that the smallest bodybuilders on YouTube recommend avoiding bro splits���� and the biggest natural lifters do bro splits. It gets annoying to have to listen to…like my friend constantly blubbering about retarded “crossfit” being superior. I wasted years f*ck ing about with full body and half assed” push pull” sessions. Too tired to do any exercise properly after the first half hour. And with four days off on a full body????? Are you f*cking kidding me????? I’m 4 years into a bro split now and I’ve never been so satisfied with the results. 4 or 5 exercises, per body part,per session, at full intensity and good volume is the only way to go. It’s almost obvious to anyone with a brain. I also fit arm training in twice a week, but that’s a personal choice because I can manage it.

  • Okay, we need 15-20 sets per every muscle group every week.
    chest: 6 sets

    legs: 6 sets

    biceps: 6 sets

    triceps: 6 sets

    back: 6 sets

    shoulders: 6

    What do you think about it?

  • You might want to get a set of bands. The smaller ones are kinda light if you’re doing anything other than shoulder flyers, unless you want to do a lot of reps.

  • @THENX Hi thanks a lot you are helping many people. I have problem with triceps kick, i can’t pull the band, i do not know why… May be i don’t have enough force in my arm???

  • Hey all, So I’m just curious I have a really hard time building muscle due to my body type, I have a blessing/curse and that is I can’t put weight on, but I can eat what I like and I feel like nothing changes.

    So at first I was a bit hesitant in resistance bands I assumed they were a gimmick and the only way to actually build proper muscle was to lift with weights, after alot of research I found out that this wasn’t the case at all, so I went out and bought a “power tube pro” but it was only one band which meant I have only one form of resistance, I feel as though this type of band would be useful for someone in a recovery situation but not for building muscle.

    Anyway long story short I wanted to join the gym but with coronavirus and everything shutting down this wasn’t an option for me. I’m definately looking at buying a resistance band set that way I can use it to target all different muscle groups, theres two questions I have how many reps and how many sets would I need to do to build muscle?

    If anyone could assist me with this question that would be greatly appreciated.

  • Its my day 10 till now and let me say hats off to his workout.the first day i was so exhausted and i had to like rest for some 15 min after the workout but then day by day i went down doing all his workouts and now i like feel so fresh after doing this.like i have recommended this to so many people.i am just 16 so if i can you all can too.

  • Should I do all these exercises when I workout? Or split them into two days? Should one day be all push exercises and one day all pull?

  • Liked the video. Was reading about it but you convinced me one question, what do you do when your muscles become used to the same band resistance? Do you then have to use two bands? The only thing that’s holding me back

  • Just wonderful, I’ve been looking for “workout calisthenics routine” 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 awesome things about it and my neighbour got great success with it.

  • Guys, I’m 30 years old, 5’11” about 240 lbs. when I started taking notice 3 weeks ago. I’ve been doing this routine every other day (occasionally back-to-back) throughout August to try to fight back against the “quarantine 15”. I haven’t worked out seriously since I was in HS. When I started my pace was WAY slower than our dude in the video. I did knee-pushups for the burpies and regular pushups. I ran in place for the mountain climbers, and I slowed down to a crawl moving through the final 3rd of the workout. I never paused, but I was probably only getting 1/2 of all the exercises as it took me 10-15 seconds to wiggle my beached-whaled-ass into the next move. I was BLOWN UP breathing intensely throughout and for minutes afterward.

    Fast forward 3 weeks later, and I’m now confidently doing the whole routine from start to finish. I do the burpies (slowly) and knock out 12-15 picture perfect pushups in that 30-second window. I’m breathing hard, and sweating profusely at the end still, but I’m feeling good and not cheating on any of the moves now. I feel like I could go for maybe one more set of 3-4 minutes if the end was just one final pause. I usually use that last bit of jump-rope to bunny-hop over to the shower and get the hot water started. I’m only down to 233 as of my last weigh in, but I FEEL so much better every day when I do this workout. I feel stronger. I’m not grunting like my father when I bend over to pick something up, and even though I haven’t lost much weight, I’m already pulling my belt 2 notches tighter, (you know on those rare days where pants are needed any more). Good luck with your own efforts folks!! Just eat like 10% better and get your sweat on for 20 minutes and you’ll be feeling great.

  • I think i kind off missed it. Can someone help me understand. I got confused with that “ten reps, no more no less” and then “20 reps total”. So, must i be able to do a normal set of 10 reps in a row (without rest between reps) before i begin single reps set?

  • I’m not necessarily out of shape but after trying this for the first time I was sweating like never before great workout will do it again! ��

  • I have put up a lot of fats in the last couple of years. I need a proper diet and a workout routine that i can do at home to get shredded and build some muscles. I have thin hands and big love handles. Help!

  • seems like you are using cluster sets of some form. I would say this is more intermediate/advanced lifters. Do you have any articles backing up this method of hypertrophy?

  • I wish i could do this on quarantine but we dont have bars at home well actually we have but its not a bar but I could hang there but the problem is it is at the roof and I would definitely fall if i tried even once lol

  • Me: reads the title oh damn I need to build muscle let’s see this
    Me: sees the video oh wow very good video
    Me: reads the title again wait, what was that only thing I need to build muscle lol

  • Hi Jeremy! I’m a huge fan of your channel and love your tips! They’ve really helped. I’ve been going through a crisis recently and can’t seem to figure out whether I should go with the bro-split for hypertrophy or upper/lower split. See I’m quite lean and need to put on some muscle, so if you could please help me out with how to approach this, that would be greatly appreciated:)

  • You people need to ask God, Jesus Christ, and the Holy Ghost to show you who should never make me mad!!!!! If you are going through this too, then share this!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • Monday push
    Tuesday pull
    Wednesday legs
    Thursday Push
    Friday pull
    Saturday rest
    Sunday rest
    I found through trial-and-error over the years that two days between sessions of the same muscle group is perfect amount of rest for me. I was working too large muscle groups on the same day and I was just very irritable having a hard time sleeping I believe my cortisol levels were pretty high from overtraining and taxing the CNS.

  • My two cents:
    Former semi-pro athlete. Been doing bro split for awhile and think it is overall better for multiple reasons:
    1. Train harder longer on specific groups. Push pull, your shoulders won’t get the same workout because you will be tired from all the chest before. Full body, same reason, your intensity will drop off for the later-in-the-session lifts. Bro split allows higher intensity and the opportunity to increase weight on specific movements, providing a better result on specific areas. My split is:
    Chest and tri’s (cuz the tri’s already getting hit); back and bi’s (same reason); shoulders and abs; legs. Yes I only hit one area per week, but it gets hit hard and with more intensity and less time in the gym. I finish in 45 minutes as opposed to push pull or full body requiring at least an hour. Not to mention all the newbs, pro body builders, and gym rats taking up the areas and machines for waaaay too long. My workouts are quick and intense.

    2. Can’t agree more with peeps on here saying vary your routine. Your body will adapt so need to change the exercises every 2-3 months. This may be controversial, and definitely not for beginners and only if you have built a strong base, but it’s also good to “lift with bad form” every once and awhile. What I mean is, if you always do the same motion, your support muscles won’t grow. Ever see those machine guys or same-every-time guys who pull something or tear something when they slip? I will flay my arms on bench or completely throw my elbows to the side during curls just to shock those “accident” muscles. One big disclaimer…ONLY ATTEMPT THIS WITH EXTREMELY LOW WEIGHT!!!

    3. The biggest change for me was changing one thing. Never do cardio same day as lifting. Completely altered my body and energy levels. Many schools of thought here, but one workout will always suffer if you do cardio before workout, lifting will be less energetic. Lift before cardio, you are missing gain, recovery, and eating t8me your fresh lifting session needs. I’m never tired and have high intensity workouts. So I alternate: Monday chest, tues cardio, wed back, thurs-cardio, fri -shoulder/abs, sat cardio, sun leg, etc and repeat.

    4. Most important of all is resting and eating schedules. Listen to your body. If you are tired or sore, skip a day. Always eat 30 min before workout and immediately after lifts. Won’t get into nutrition as that’s a whole other argument, but generally chicken, veggies, brown rice, fruit, nuts, and lots of water. Less vitamins and supplements (you’ll get those from the food).

    I’m 45, 6’1 195 with 9% body fat. Work out with college football players and some pro baseball players. We are all on the same program pretty much with excellent results. Never too tired to lift, plenty of free time away from the gym, and very healthy.

  • Hey I just want to say your video is very very too much good enough �� I hit the subscription button from the first video I see on your channel! It’s the first time I do that! ��

  • The music in the background sounds kinda depressing just repeats the chords: Fm7b5 and Ebm7..
    How helpless yet apathetic.

    Thanks for the lesson, much appreciated.

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  • I like it but what happened with barbells…..squats…cable excercises…it is not hibry trainning if u don t use bodybuilding stuff as before