Muscle and Brawn Fast Start Beginner Exercise Routine


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How To Start Calisthenics at Home for Beginners (No Equipment)

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17 Min Strength Training Workout for Beginners Beginner Workout Routine at Home for Women & Men

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How to Start Calisthenics | Best Beginner Workout Routine

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Best Beginners Workout Routine 2020

Video taken from the channel: Buff Dudes Workouts

Muscle and Brawn Fast Start Beginner Workout Routine Weight– For a given exercise, use the same weight or each set. Effort– Perform as many reps as possible during each set. Stop that set when you feel like you might fail on the next Rep Goal– Each group of sets has a “Rep Goal.” This is the. But for beginners, lifting weights three days a week is enough to move the hypertrophy needle, White says. “For people who have never exercised, it’s best to start going only three days a week to help develop a consistent routine without reaching burnout.”. In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes.

With the exception of crunches for abs, you’ll do 8–12 reps per set. The approach presented by McRobert is contrary to the “conventional wisdom” promoted by routines in the major muscle magazines on shelves today: the obligatory 6 day per week “muscle building” workout. The training reality for the vast majority of the public is about as far as you can get from these sorts of workout routines. Welcome to Muscle and Brawn, with the best Bodybuilding Guides, Supplements, Proteins, and Fitness content, written by top nutritionists and doctors. The Program: Beginner Muscle Building.

Here’s your 12 week muscle building program for beginners. All you have to do is follow the 3 different programs each week. You’ve got 3 workouts per week.

Do them when you can, but try and have a day off between sessions if you can. Alternate (every other workout) Deadlifts (5 sets x 3 reps) with Pendlay Rows (5 sets x 6-10 reps) T-Bar Rows, Low Pulley Rows, Pullups, or DB Rows, 3 sets x 6-10 reps DB or Barbell Curling exercise, 3 sets x 6-15 reps. A solid warmup includes dynamic exercises like hamstring sweeps, high knees, quad stretches, and butt kicks, followed by an easy 1-mile jog or 3 minutes of striders (15-sec. efforts at increasing. Do a set to near (not complete) failure, rest, and keep going.

On warmups for main lifts (squats, deadlifts, presses), stick with 1–3 reps. For example, if your first work set in the squat uses 315 pounds, warmups will look like this: Bar x 5, 95 x 3, 135 x 3, 185 x 3, 225 x 2, 275 x 1. Hers Features. 4. What is the best workout routine for beginners? The best workout routine for true beginners is rather subjective to what the beginner is comfortable doing and their understanding of how to perform exercises. Their ultimate goal will also play a huge factor as well.

Generally speaking though, beginners can start off performing anywhere.

List of related literature:

To achieve this look, training transitioned from three weekly full-body workouts to five to six days a week training a single body part daily with high training volumes.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Bodybuilders allow themselves anywhere from 12­16 weeks to create and follow a detailed plan to drop body fat and get ripped, while maintaining hard­earned muscle before getting on stage.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

In the beginning, your goal is to just get started, learn basic techniques, and condition your body to the point where you have the strength and conditioning you need to make the most of your workouts.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Remember your trainer will not want your body to become superb or ripped in two months.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Brawn and Trains Your Brain Where machines simply train your muscles, bodyweight exercises build brawn and train your brain.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

In the following chapters, you will learn evidence-based principles for growing muscle and improving strength so that you can achieve similar results to my clients and the hardworking people following my training system.

“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

These processes are all highly beneficial for your health and give great muscle-building payback with only a few short training sessions per week.13 We will talk more about exercise and even provide an easy and effective routine on here.

“Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity” by Ivor Cummins, Jeffry Gerber
from Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity
by Ivor Cummins, Jeffry Gerber
Victory Belt Publishing, 2018

After your sessions with the trainer, go to the bookstore and learn the fundamentals of body sculpting through weight training.

“Kabbalah, Magic, and the Great Work of Self-transformation: A Complete Course” by Lyam Thomas Christopher
from Kabbalah, Magic, and the Great Work of Self-transformation: A Complete Course
by Lyam Thomas Christopher
Llewellyn Publications, 2006

Do not try to follow a pro bodybuilder’s routine in the hope that you will be able to equal his development.

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

Alexia Lewis RD

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

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  • I’m new to the gym, and would like to build strength and size! Should I buy the superhero plan, the bulking plan, or the 12 weeks plan?

  • hi, can weighted belt with chain used for weighted pull up put pressure on the urinary nerves around our waist and can it lead to problem in urination and sperm count. can it lead to hernia. how should we prevent herrnia

  • I’m having to change my entire work out program because of some health issues. I’m having to learn how to do weight training And this is the first video I’ve done! Y’all are great! Super motivating and helpful!

  • Lost 20 lbs in last 2 months, been in and out of gyms most my life but now that I’m back into it I am thoroughly enjoying this Buff Dudes workout video. Keeping it simple and effective has inspired me greatly in my journey. Keep up the awesome work guys. I don’t overthink the gym now, I simply follow the BD’s and I know my physique will be in great shape in time. I also really appreciate the technique explanations. Stay buff.

  • is it me… fullbody workout are so badass/addictive. i mean its difficult to go back to a split. doing all compound/favorite exercises is really fun and intense. plus i have gained more strength in fullbody than in splits and that program looks hardcore

  • If i am a beginner and i am doing unilateral exercises with dumbells to prevent muscle imbalance then for how much time do i need to continue it before picking up barbell exercises.

  • This is missing legs exercises. Guys, I’m not an expert but my split is:

    Monday: Full body kettlebell routine
    Tuesday: Abs/core/stretching mobility
    Wednesday: Calisthenics, press-ups, dips, pull-ups
    Thursday: Abs/Core/stretching mobility
    Friday: Legs, legs, legs

    YOU MUST TRAIN LEGS. Jumping squats, hips bridges, kettlebell squats, hip thrusts. Legs get their own day for me. Hell, I even use dumbbells in my kettlebell routine so don’t think callisthenics are the only way.

    Don’t buy into one system. Take from all of them. Bruce Lee taught us so.

  • My sister is starting her journey with you guys today. She has type 2 and needs to get the weight off. I’ve been using your videos for over 2 months…I’ve lost 20lbs and 4 inches! Just wait til she does those bear planks with a 5lb weight ��

  • I’ve been doing this video in my little apartment during covid lockdown and it’s one of my favorites I’ve come across so far. I’m at the tail end of chemotherapy and trying to build my muscle back up. It’s challenging but not to the points of being unable to complete it. Thank you for making this!

  • Great info I learned from that Mountain DOg guy… re: calf gains… So, with the idea of “push vs pull” you kno… antagonistic and protagonistic, balanced movement for a holistic result. Not only do calf raises, but weighted toe lifts… he sed he got the best calf gains of his life hittin that aspect up as well.

  • That might be a new video segment for you, is how to workout with bad knees, blown discs in the back, I know a lot of lifters that have blown out their shoulders, so any help you give is greatly appreciated.

  • Back squats are fantastic…. but not for beginners….. If you don’t have strength in your stabilizers you’re going to blow out your joints and back. Back squats should be progressed into first.

  • Thanks to you buff dudes I have lost 50lbs since the beginning of the year. Your breakdown of the exercises is particularly helpful. I am well on my way to my goal for loosing 100 lbs THANK YOU!

  • I honestly hate exercising but I’ve gain 15 pounds in the last year and with quarantine I realized that I really need to get healthier and your workouts have really helped me feel like its possible so far

  • i dont like working out. so been doing 500mg of test enthenate. ive gained over 15lbs of muscle and have filled out nicely just from watching youtube

  • Man I got a question, I have barbell with limited plates so the weight didnt really affect heavily, should I do bench press around 20 times or just do weighted push ups

  • I checked out this this workout program on Tiger Fitness and it has no rear delts exercise why? I have no rear delts development. I need to develop my rear delts. Maybe I need to look for a different full body workout. I want to to a full body workout program that has a rear delts exercise.

  • If I had a nickel for every time I’ve clipped and pinched my foreskin with dumbbells doing shoulder press from the front stance I’d be able to afford another foreskin.

  • What is the best way to lost a lot of fat? I read a lot of great opinions on the internet about how exactly Custokebon Secrets will help you lost crazy amounts of fat. Has anyone tried using this popular fat burn method?

  • Lets say, My maximum bench press is 20 kilo, 10 on the both side, and I can only make it just 10 reps on failure. How should i organize my sets. What i am doing now, is 3 sets of 12-10-8 reps weights 5-7.5-10 kilo, am i doing it right. i am complete beginner, never went to gym in my life, this is the first time

  • Is it better to do full body workout 5 days a week continuously or just 3 days a week with a day off in between? You video is very helpful.

  • The Batman symbol drove me to this channel. lol! But seriously, as far as with the bench press you showed on here, am I suppose to arch my back? some say to do it, my personal trainer told me not to. What do you say?

  • Hi, I just started my weight loss journey and I’m currently 168 pounds. Can someone please please help me with how many lbs dumbbells should I get?? Please!!

  • Yes! My prep work for future travel. Viking cruise and Machu Pichu here I come sometime in the future! For now, My #StayAtHome workout!!!

  • “And if there is a death metal band called skull crushers, those motherfuckers better have some damn good triceps.” hahaha that had me dyin!

  • not the most entertaining video but damn. Even if I felt quite informed about body weight training I lerned a lot from this video. Nice conclusion of the basics and some really healpful explanations and tips

  • Bro plz reply me I’m skinny n I wana join gym �� but I’m running my home I’m doing job timeing konsa Sahi rahega for a good results �� at night I use to come late from the offc ��

  • Thanks bro, I think this video will help me out. I am 16 and I do 150 push ups everyday, 3 sets of 50. I don’t know that it’s right or not. But I will try this new routine.

  • So happy I found your channel. I just bought my first barbell and will be starting today. Awesome video. I saved it and will definitely be using it for guidance. Thanks!

  • 0:57 Bent Over Rows
    2:50 Overhead Press
    5:36 Squats
    8:10 Deadlifts
    11:55 Shrugs
    14:49 Curls
    17:10 Bench Press
    19:37 Close Grip Press
    21:30 Upright Rows
    24:00 Good Morning
    26:37 Lunges
    29:35 Step Ups
    31:45 Arm Extension (Skull Crushers)

  • When considering eating healthy, you have to never fall victim to modern fad diets. Extreme diet plans are a danger for your health, especially ones that seriously limit your every day nutritional intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. You should search Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

  • This was amazing but can you please do a program for absolute beginners and girls? I can’t even do 1 push up how can I get started to have the foundational strength from the beginning? Thanks so much

  • What kind of weight range should you look at for progression? Say you wanted to do a 5×5 over 4 or 6 weeks, what % of your 1RM would you start with and work to?

  • i’m not sure it u mentioned somewhere, but may i ask what is the weight of the dumbbells u guys are carrying? rly love the workout btw

  • Hey guys, great video. New fan. I have not lifted weights in 15 or so years. Dad bod set in big time. I am purchasing your new super hero book. In the meantime while I wait for it to come in. How do you recommend selecting a starting weight for each of the 5×5 exercises? Should i just start with an empty bar? Thanks!

  • Can I do skull crushers pulling towards my face while belly down on a bench instead of what is shown because I’ve got a tendency for my shoulder+elbow to dislocate and I don’t want to crush my skull

  • I like this idea of doing parts of a movement. I am a mom of two boys and i need to get my self not in shape but i want to get strong so i can keep up with them. Looking forward to your videos to add them to my routine.

  • How to become an absolute beast?

    100 push ups, 100 squats
    and then a 10 km run

    Everyday for 3 years

    sidenote: you’ll proberly gonna go bald

  • Started yesterday. Excited to get into the real meat and potatoes of it. I got the book and I love it, you guys did an incredible job at laying everything out!

  • I’m new to lifting and this is by far the best video I’ve seen. It’s the only one that’s given me the confidence to try these things in the gym. I’ve always felt kind of lost and embarrassed, but I’ve been watching this video every time and getting more and more confident. Thank you!!

  • Many thanks, I been tryin to find out about “getting started calisthenics ebook free download” for a while now, and I think this has helped. You ever tried Jamescan Calisthenics Caboshed (just google it )? Ive heard some extraordinary things about it and my co-worker got cool results with it.

  • So, I have used a personal trainer for these…after almost 10 years of lifting, I stopped almost everything for the last 8 MONTHS! COVID hit, so no trainer, but found you guys, and I feel like you have taken over….thank you, now maybe I will lose my gained fat lbs., stay out of the depression zone, build my stamina back up, and save $55 per session x 3 a week!

  • I would like to know how many accumulated squats there are among the people who comment in this video, sure not a huge amount. jk, never skip leg day

  • Hey Adam… I have a old shoulder injuries, what are your thoughts on starting out… Just do the scapular movements for a while? Thoughts and advice welcome… Complete beginner here! Thanks!

  • Awesome. I might incorporate most of these barbell type exercises in my workouts….. that is when the bloody gym re-opens after lockdown.

  • I liked your video seeing how you dealt with the noise of the bikes! I wish you were heard. It’s very telling in that you have your windows open and getting fresh air while you work! Good job! Thank you!

  • Chris heria has made a video on pull up, to not do like which you are doing in this video, stretching your neck to get your chin over the bar.

  • This is like watching Penn & Teller. One talks and the other doesn’t. But hey thanks for nodding your head in agreement of your buddy talking.

  • The one mostly silent in foreground do the most work in the background.

    He must be replying to your comments too. Salute to left guy, that’s me too.

  • I think the reason why push-ups are like that for most people is because the push-up is mostly targeted on the pecs. As an amateur bodybuilder that’s always what I’ve done, basically it’s a no-weights benchpress where you have you scapula retracted to the back to have more tension on the pecs. Even Jeff Cavaliere from Athlean-X noted this. Of course that doesn’t mean it can’t vary off for different kinds of push-ups, and that’s why I’m here to learn about calisthenics.

  • Coming back here week after week! Thanks for uploading these! The exercises are doable and easy on my back! (Had two herniated disc surgery 9 years ago!)

  • Honestly, today was my first weights training session. I thought 17 min that’s easy enough. But I was skeptical of when it says beginner. Most videos say beginner and they are going at some a fast pace and doing moves that are not beginner level. I really appreciate the simplicity of this beginner workout. I know I want to be at a more advanced level but you have to start somewhere. I def feel it after this one! Thanks for not counting reps and just going with it. Super helpful!!!

  • I am a mom of two teen young men I have gained a lot of weight by sitting on my couch trying to lose at least 73 pounds I know this is old but I did this video

  • Wait I am 14 years old and I used to weigh 148 but I lost 11 pounds then I started working out and i am way stronger but I barely have a two pack but I can do alot of core workouts good so am I ready for calisthenics.

  • Today was day one of me getting stronger and healthier! Great beginner class. Thank you for the reminders throughout the workout to ask myself what brought me here. I’ve been eating desserts during quarantine as if I were on vacation! I got a little chub going on and I’ve never been very strong so it’s time for a change!

  • Thank you coach Kozak and Claudia for this very accessible and very useful training without BS just good pace for a beginner like me. Keep up the good work ����❤️ from ���� to ����

  • Do you guys still do weight training for things like legs and biceps? Just because not many of those exercises seemed to be suited for them

  • Love compound movements but unless you’re already used to high volumes of compound movements, 5×5 is a bit much for most beginners. Stick to 3×5 and increase intensity (weight) first before increasing volume. And go heavy enough that you need at least 2 or 3 minutes to recover.

  • I was searching for strength workouts today and your video came up! I turned 40 today and I want to push myself more but need a starting level. I have recently lost 80 pounds and need to kick it up a notch! You are easy to follow and got right to the point. LOVE THAT!!! YOU ROCK!

  • In the About me section you guys state that your workout plans are FREE so why when I go to the website and click on a workout plan it asks to pay a fee to access the calendar?

  • i went from 64.8 kg to 50.8kg. i started last year on Aug 20 2019 after my tuition teacher had told me that i had become too fat. honestly before that never i really dint care about being chubby ( i thought i was pretty and now that i look back to those pics i cant help but think ‘jeez what was i thinking’) although my mom use to always try to get me diet so that i would not regret it later on in life. i do appreciate my mom pushing me but i really dint understand at the moment cuz i was 13 but when i was 14 last year after i heard what my teacher had said, i was really hurt and really really embarrassed cuz for one when he told that to my mom and she told me i really dint care but when he told that in the class in front of my friend i was embarrassed. after the classes got over i remember doing exercise from bright side and i started my journey.

    it going to be a year now since i started my weight loss journey and its been healthy but for the past month i have been obsessed to lose weight,to reach my goal to be 48kg.. And that lead me to eat less and restrict myself. Just few days back i was 50.5 but i let myself indulge in in foods i like cuz i dont want to spoil my health.

    i never really thought id being among those who were obsessed with losing WEIGHT and counting cals but here i am starving myself for the past month. i lost 3kg so far in a month and its normal but the method i chose was really not healthy. my goal for 20 Aug 2020 is to tone my body, cuz even thought im 50.8kg which i know is good and i should be happy but im not as my body doesn’t really look like all the other 50.8kg girls.

    i want that perfect body and i also want to eat the food i really like. and i hope one day i get there and that im happy and satisfied with my results.

  • This is the perfect workout for me as a beginner in using waights… Thanxs for the hard work you put in your channel such a great coaches

  • Yash bro, i am a shop kipar…vo bhi single or body banane ki kosis karta rhata hu thodi bahut…din m rest bhi nhi milta chahe kitni bhi nid aaye to ek esa video upload kro jo Dukandaaron k liye fit ho workout b ho or dite b. Agar time ho to reply do

  • Great I have never done strength training for like 3 months now. So much positively and motives is to complete all the exercises without giving excuse or skipping any one. Great job guys best strength training exercises for beginners

  • What exactly is Custokebon Secrets? How does this thing really work? I see a lot of people keep on speaking about this popular weight loss method.

  • Hi am new to this channel. I found your vedeos very interesting. Please if you can direct me. I would like to put on weight and strengthen my muscles. Tks

  • I don’t really know what the issue is but whenever I do Bent over rows or deadlifts my lower back starts hurting �� Do you have any advice?

  • Fantastic routine for a beginner like me and really motivating.
    I shall come back and let you know how I got on.
    Thanks very much

  • I’m a skinny 17 year old guy who’s metabolism is pretty fast so I have a hard time putting on weight. Will this routine, the 5×5, help me put on muscle? While following a diet of course.

  • Is it just me or are calisthenics more enjoyable to do than weight lifting? I still love lifting weights, but I recently got out of shape, and it’s nice to build up my core strength again at home not having to spend a dime or worry about looking dumb at the gym.

  • Thank you guys…I was semi lost and you helped me today..I feel the burn already..thank you Claudia for showing me a woman’s pace..I can’t wait to look for more videos..

  • Found this during lockdown, just did it at the gym.

    I experienced the 5 stages of beginneer post work out:

    1) Shock Why do I feel amazing but terrible at the same time.
    2) Denial I feel great, the fact my nerves are on fire is a positive thing.
    3) Bargaining We can walk home but on the way we can get a KFC.
    4) Refeed I must eat all the things
    5) Collapse I am going to sleep until my next workout.

  • Ik ben huge, door de gym, maar ik kan geen 20 pushups, max 10-15 haha en ik kan 1 pullup max! Echt super ruk is dat. Ik word ook super snel groot maar niet half zo snel sterk.

  • Teacher i think your name, tony and claudia, thank you and much love ��.I like you your different styles of weight lifting, it not hard, you folks make it simple and fun! You guys are the bomb ��!!!$$$

  • I found this in lockdown and love this workout. You both are really encouraging in the workout and keep me focused. Thank you xxxxx

  • Just got my husband this book for our anniversary and the fact that you autographed it makes it even more amazing! He highly respects you two! You two rock! Thanks for changing our lives and never change your videos or amazing personalities!! Much love!

  • I have a question. I have a bench a db set 0-52 lbs a pull-up bar and a bow flex. I can’t do squats or deadlifts. Can you recommend substitutes for those 2? Or maybe variations?

  • I’m really new to working out but I know I have a solid beginner build to get thru this easily, I’m going to sign up to my gym tomorrow and I’ll strictly work on form

  • Thank you so much, the way you have explained, can I do all the sets at one time or what you will suggest, because I have only barbell in the current lockdown situation. Please assist me

  • Looks like for a better workout
    use lighter to moderate weight for better results, agree when you go heavily you are not doing it as smooth

  • Bent over rows? Are you for real? And you call yourself trainers? Way to break the backs of anyone going to the Gym for the first time.
    I’ve been subscribed for years following and trusting your guidance. After seeing that Bent Over Row I’ve lost all trust. I don’t want to break my back. I’ve unsubscribed.

  • Hey Need some some help here…..I am 17 years old But Too Skinny Compared to my Hight….I asked some people but they all told me to eat a lot… So what do I Do… i came here SEARCHING in the utube., so u knw u can understand my situation here

  • Omg I’m in love ❤️�� not only are you inspiring and motivating but you’re just awesome!! I’m going to give your beginners’ plan a go for the gains I’ve been looking for �� hoping to still keep running in between workout days.

  • I’m obviously late on this, but thank you for this workout. I’m fairly new to working out. I’ve done 2 other work out routines. First a 6 week. And the last one was a 4 week. All total body. I just finished day one of this routine. Hell yes!! I feel it more than any other workout. Awesome work buff dudes! Keep it up.

  • Both of them don’t have the muscles to close their mouths… one has it hanging open the entire video, the other talks non-stop lol

  • Hey! Thank you for this useful video. By the way, I notice lots of people keep on talking about Custokebon Secrets (just search it on google), but I’m not sure if it’s good. Have you tried Custokebon Secrets? I’ve heard some incredible things about it and my friend lost lots of weight with it, but she refuses to tell me:(

  • Question sir… All I haveright now is a lightwaight barbell set, around 50 pounds. Havent got the time to shop for more plates. So how many reps per set would you recommend me to do this with such light equipment I have?

  • I was with you until 16:10 that kind of movements can cause a whole bunch of problems for you and working out with weights that are too heavy can cause even more problems it’s better to work with a lightweight you can do multiple reps with then it is to overload yourself and screw your muscles

  • I’m a Guy 23 years old and new at All that gym stuff. And i hate going there by myself. I have very low self esteem. And dont wanna be that Guy tabt just goes around not Knowing what to do. I go All Day sucking my belly in because i am a little overweight. I hate that my gut i longer out then my chest. And i cant Seem to male a proper workout plan at all allthough i just started to watch your videos and all that. Yes i am a little more clever in how to do some of the stuff. But the motivation is insanely low and blah blah blah. I just dont know what to do.
    Sorry og my grammar is bad im from Denmark ��

  • You look like a mixture of Josh Brolin and Tom Hopper lol. It’s a compliment. I’ll stop now…. great info btw. Oh, and those Body Solid racks are great. My local fitness warehouse place carries a bunch of Body Solid stuff and I would put it on the same level as Rouge’s mid tier racks and stands. Their squat stand with pullup bar is almost identical to the Rouge Monster series stands.

  • What are some tips to do the deadlift safely? I’m a beginner and whenever I do it then my back hurts. Also for Squats it causes pain to my knees

  • I like the idea of no equipment needed. Also i have 7 pounds of fat i don’t need. I’m 5’6 and about 168lbs. Lemme see where i can take this. Thank you!

  • I am in my 60s and need to establish more body strength, to better support minding young grandchildren without injury. Thanks for these low impact yet challenging exercises. Much appreciated.

  • i know i wont get an answer here but hope i do lol.. im a fat guy trying to shred the fat so would you reccomend 5×5 OR 3×5 as im obviously in a calorie deficit and energy levels wont be as high?? any advice is appreciated.. thank you

  • Watched the video, Immediately went to Bench press. Mind blown, i think Ive been doing it wrong for the last 20 years. Thank you for the great videos, Just ordered the Super Hero Book. Have any Buff dude stickers for me to slap on the rack?

  • new at weight training and i must say..this is the best workout and tutorial yet. You have a new subscriber..up next standing ab workout. So happy I found you guys.

  • Cheers for this, been searching for “calisthenics only workout” for a while now, and I think this has helped. Have you ever come across Jamescan Calisthenics Caboshed (do a google search )? Ive heard some unbelievable things about it and my cousin got excellent success with it.

  • The honest advice in the beginning: “If you can’t master the basics, don’t even bother trying to move on to the more complex calisthenics moves”… Thank you for that shred of honesty in a deceptive YouTube world. I will take your advice in this video and check out the free e book

  • Hey Adam, thanks for sharing such beneficial info regarding calisthenics. I can help you a little with the YouTube things, start with a proper audio setup, great audio matters so much.

  • There’s no particular exercise for abs in those 3 days. Is training them not that important for the beginners or should I hit those muscles in addition to your program?

  • I’m in the middle of the video but I stop to watch and just comment and say thanks alot, this really helpful and satisfied tutorial. So I continue watching hehe.

  • Ok I’m in guys. Following this beginners plan and seeing where it takes me.
    For the record, i love the way you guys are super engaged but not overly intense as to drive off us flabby farts.
    It’s gonna be a ride!��

  • This vid has changed my life, bought a bench and a barbell a while back, didn’t know what to do with it, this has totally got me on track. Be interesting to see where to go once I’ve really got to grip with these, takes a bit of time.

  • Great video Adam, I was about to blast you for mentioning PISTOLS on a workout for beginners, but the way you approached was quite novel! I feel I too old to do them now, but you showed a great way to create the same effect to build the legs. You’ve earned a new subscriber!

  • Hello, ur instrùctions following with advices are so well said, step by step, thanks to u now i can make those moves properly without mistakes.

  • How often would you recommend doing strength training per week. I am 49 and trying to build muscle and strength. I have absolutely no idea regarding how much cardio / strength?. Kind regards

  • I wished you were my instructor or I have seen this video sooner. You give a great visual insight into each exercise especially with the form and movement. Great video, best one out there yet!!! ����

  • Finally after all this research I finally found the perfect video with the right workouts and a workout plan thank you very much��

  • Does nutrition interfere with the progression?I mean,can you build muscles and strength slower if you dont have the right nutrition?

  • Olympic weightlifter once told me how they back squat and it changed my life, they actually do lower bar squat and they are perfect, you look down at 45 degree angle not in front of the wall. And it hit all of your leg muscles including gluts, you need to drive your knees in right and left direction instead of forward.

  • We do this as a buffer to another shorter (20 min) warmup and it fits well. This works fine fo a couple of seniors in good shape. The movement between standing and floor work helps us with flexibility. Another extra!!

  • Look at those winging scapulas! Why is it none of you “primal movement” disciples have any rhomboid stability? Stabilize-> Mobilize-> Strength.

  • Happy New Year! We’re starting off with our “Beginner’s Stage” from our SUPERHERO PLAN ( GRAB IT HERE: ) and will be going through each stage week by week. If you’re following along, good luck! And feel free to make suggestions on what content you’d like to see in the series. STAY BUFF. -Hudson & Brandon

  • Can anyone please give me tips to improve the barbell curls? I do alot of them yet i only feel the burn on my shoulders and forearms

  • Great video! I have a tip for you, I think it would have been nice if you explained shortly what specific part of the body each exercise works out. Thx!

  • Hey Guys, We hope you are all save! Due tot the Corona Virus we have just uploaed a new video: “How to start Calisthenics At Home? | Best Week Routine | No Equipment” Watch the video (for free) here:

    We also created a NEW: Calisthenics at Home Workout Program (No equipment needed): For more info see:

    Stay save, take care and spread love!

  • I do deadlifts but I don’t feel any fatigue anywhere? I literally make sure my form is correct I’ve done so much research and I don’t know what’s going on, I just don’t feel any of my muscles getting effected by it.

  • The simplicity and freedom of callisthenics is so much more attentive to me than lifting weights in a sterile, artificially-lit gym

  • Too many reps, that’s why you don’t grow muscle. You should also rethink your form. Check the channel FitnessFAQs, you have a lot to learn from him before teaching anyone.

  • Bhai ap konse City se Bhai muje ye height bhadana hai wo kese bhdega Bhai me 16 and half ka hu kese bhadega islye me running krne nhi jata ki height chotti ho Jaye gi Bhai aur mujko simple pushaps ke raps bhadane wo kese bhadega Bhai me ak bar me 10-12 KR let’s hu mujko 40 Tak krna hai kese bhadega Bhai and really you are such a person that is inspiration for me Bhai thank you and I hope please reply to my questios Bhai ����

  • This was an awesome beginner workout. I’ve been slacking with covid so this was much needed. Even with my Multiple Sclerosis these movements were very adaptable. Thank you!

  • Excellent biomechanics. An impressive physique can be built with the basics. Coming back into weight training at the age of 55 and have always believed in this format. Thanks for the refresher!

  • I’ve done this twice now and 2 days in a row! You make it much easier for an old lady that would rather do laundry than exercise. Would you mind turning a wee bit more during the vid? It helps me to see all sides. Thanks for this workout.

  • He really does have a lot of knowledge. If you listen to this guy and follow his recomendations you will see results. I think he is the real deal an i am gonna stick with him. Dont quit!!!

  • I’m 6ft4, slender built, always had a damn strong posture. When I workout, I ALWAYS do slow and controlled movements. None of that super speed shit. If you’re going to do it then do it right. Push-ups and even decline push-ups, I keep my body straight and go until my nose touches the floor, then back up again, slowly. I love the feeling of pushing through that intense resistance lol.

  • Hey, one Q, for those who use computers or phones often I’d say they may encounter neck probs, is there any method using barbell to loosen neck muscle tension and enhance the neck part meanwhile? Thx.

  • What kind of “beginner” are you talking about? Beginner in hardcore body building? A real beginner should probably start with machine exercises, not squats and deadlights.

  • bhaiya plz biginers ke liye home workout batao plz bhaiya…mai ghr pr workout start kiya hu plz..batao meko kuch nhi pata hai mai apne hisab se pushups and kuch kuch kar raha hu jara aap bata do meko smjh nahi aara ghr pr kya kya karu plz bataiye bhiya home work for beginers

  • Im buying Power Rack with Barbell, Bumper Plates and Bench for my garage. Im using this to train with my wife. Liked and Subbed for this informative video

  • What equipment do I need if I;m a complete beginner and want to set a barebones weight training setup inside by room? Just bar+weight plates enough? Do I need bench etc?

  • If I wanna build muscle with calisthenics as well learning the calisthenics skills. Should do different workouts for muslce building and skill training? Or should I mix it together

  • Is Squats/Pull-Ups/Power Cleans a good workout schedule if I want to mix things up a bit from my regular StrongLifts 5×5 program every now and then?

  • Aye man I got question
    What if I do like this
    Bicep curl 10 reps
    Reverse curl 10 reps
    Shrugs 10 reps
    Shoulder press 10 reps
    Barbell row 10 reps
    Bench press 10 reps
    Front raise 10 reps
    And thats 1 set

    5 sets and 90 seconds rest in between
    My goal is muscular endurance for sports performances
    What do you think??

  • This guy is great, his experience and knowledge is very super helpful; thank you so much for your videos, I’m 57 years old and I love and feel great since ‘v been following your instructions.

  • I’ve never heard anyone explain exercises like you do. I’ve watched so many videos and listened to so many of my fit friends and this is by far the best instructions I’ve ever heard. You’re amazing and thank you.

  • Has anyone used the Custokebon Secrets to lost lots of weight? Just do a google search. On there you will discover that a great suggestions about how you can lost a ton of fat. Why don’t you give it a chance? perhaps it’s going to work for you too.

  • Hey Need some some help here…..I am 17 years old But Too Skinny Compared to my Hight….I ask some people but they all told me to eat a lot… So what do I Do… i came here SEARCHING in the utube… so i thought someone could give me some advice or tips here….so u can understand my situation here…

  • Mh… i can do 50+ push ups on row about 9-10 dips and 4-5 pullups…… whats wrong with me. Pisses me of what comes to dips and pull ups.

  • I started going to the gym again last week after a few months but I’m afraid to lift the bar I feel like I’m going to drop it on myself or that I won’t be able to lift it any tips for me?

  • I like the video BUUUUUT, the dude doing bench press is wrong. Bench press i actually a compound movement, it shall involve arching, buttocks, bridge (with ass as a touchdown point) etc. So I and of course many other people will disagree. Provide a thorough example of a Bench press. please:)

  • That’s interesting our programs are so similar that we independently came to similar conclusions about training. My program differs slightly from yours in that I incorporate machines and calisthenics as well. as far as cardio goes I do steady-state for 20 minutes or so just to get at the heart and use diet to control my body fat when I’m actually concerned about it. when it comes to dieting I typically drink mostly water are zero calorie beverages eat a lot more veggies and a lot of meat and cut back on the carbs by just not eating bread pasta and potatoes which I love and are great when you’re trying to put on Mass and need the extra calories. I’m also not a supplement guy but that’s largely because I love to eat food. Keep up the great work!

  • Anyone with at least some experience in the iron game and more than half a brain will eventually figure out what works best. This is the truth and no BS. Stop lifting like a maniac. All you need to do is pick 5 exercises for a full-body work-out. Do one working set of 13-18 reps to about 2 reps short of failure. Takes only about 5 mins!!! 3x wk. Eat sensibly following your appetite. Protein requirement…if you weigh 230 lbs like me….100 grams/day suffices.

  • This is s great video. For beginners I would recommend benching on the rack where the pins can catch a missed rep. Also backing into the rack to rerack the overhead press is not as safe as going in face first.

  • Preach on brother bearded beast, listen to the man kids, he knows his stuff. My best, most solid muscle gains came on with full body workouts.

  • Bhai thank uhh so much….
    men bhi bohat confuse tha workout k havale se…
    ap ne clear kr dy…
    plz series complete bana..
    Love u a lot bhai…
    Ali from pakistan

  • bro yh game pora 1 week tk krnaa hy 1 week ky bad 2 video ko follow kr ky start krnaa hy bhai ager time ho to reply dena ya koi aur bhai btaa dy

  • Haven’t been in the iron cathedral since before marriage, 7 years. Big chungus. Large sad kings.
    Found the buff dudes looking for some beginner tips.. Instantly back into it. Did day 1 yesterday, legs are jello from the assblasters.
    Perfect explanation of proper stance, keeping us safe. Can’t wait for my book, subscriber for life ������

  • when I do strength exercises…I can feel the “tension” on my right arm, but on my left, I feel nothing. Should I practice on my left more first til it “feels right”?

  • How do you STRENGTHEN you NECK when you do the CORE exercise on your back? I can’t hold my neck up like you’re doing, for more than a few SECONDS!

  • I’m a beginner and this is exactly what I needed I’m new to weights I mainly do calisthenics but these workouts are amazing thanks!

  • Thanq you bhai itni ache se suggest karne ke liye Apke liye dua karunga bhai allah apko Humesha healthy rakhe aur kush rakhe love you bhai