Austin Dunham No dude genetics plays a big role in how ripped you can get without feeling like shit. Most people will never get there some like you in this case will. GENETICS IS EVERYTHING.
Azeez Aderounmu That whole work ethic of pushing yourself is also genetic from a study not too long ago. "Most" people is prob still small compared to a majority who are limited by genetics.
Azeez Aderounmu i agree to what you said, people told me that i'll always be the skinny, bone-looking, weak guy, right now i'm doing calisthenics to gain strength and put on some weight, i truly believe that with great effort comes great result
The obsession is so true. People ask me specifically how to do a handstand and I always answer with, "you must first fall in love with the handstand" good video bro!
Great channel AD. Just turned 40 this year and I used to weight train in my 20s but with the family life and children, gym membership gets wasted. So I started this year calisthenics - push ups and australian pull ups times a week. It's like my muscles were just waiting for the training! Thanks to your channel now i am expanding to a full body calisthenics work out. Btw i use the children for additional weight on push ups!
The amazing thing about calisthenics is that even with simple movements (dips, pullups, pushups) you can continuously make them harder and harder to do by switching up small things like your foot placement, core engagement, and body position over the bar. Of course, you can also advance to more difficult movements altogether but I'm around 6 months deep at this point and still being challenged daily by the basics. I take bodybuilding principles, for rep ranges for instance, and apply it to calisthenics. IT WORKS!
great video Austin. some really good advise. I'm just starting to get into calisthenics at 47 yrs old and enjoying learning from your experience. my downfall is being motivated after working 13hr shifts for two weeks straight. keep up the great work
Austin you've really inspired me to start working out. I'm a skinny guy who finds it hard to gain wait but I'm currently on a diet plan and using your exercises to get shredded. My goal is to gain 2 stone in 6 months. I'll come back then.
lm 42 years old and a single father that works 6 days a week and your vids are inspirational but for my situation it just seems overwhelmingly unrealiatic to attain any of my goals because of lack of time. Any 30 min. workouts do you recommend?
If you can set aside 30 min each day that should be enough really. I go 1 hour full body 3 times a week and have made good progress over 4 months from a long hiatus, ie stronger, better posture, bigger muscles, better looking overall. 30 minutes of effective calisthenics should get you pretty damn far in my opinion.
swilly330 check the RedDeltaProject channel and the whole Convict Conditioning books by Paul Wade I own 3 businesses, so i let you imagine the little time i have to go to the gym or engage in extensive 1h workout sessions. Anyhow, I workout for about 15-30 minutes every day and walk at least 1h every single day (gotta step out of the office sometimes immarite :) and i have made a good amount of gains, not the level of our good sir Austin Dunham, that's not even my goal tbh nor am i at the X years of calistenics, more like 6-8 months. But made clear gains and got much fitter my goal is to be Army Ranger fit again actually, to give you an idea :) tl:dr check RedDeltaProject out, he has alot of vids explaining things (there's a series about daily short workouts); also search for "greasing the grove" on the website Art of Manliness, could come in handy; also check the Darebee.com website, great resource, full of bodyweight workout
do at least one rest day a week though, do some stretching that day, go run for an hour and do cardio instead of doing strength every day, trust me, you will progress even faster with a day off so your muscles really can rebuild
I agree with your three points, Austin! Especially being obsessed with something will always give you best results. Calisthenics is the first thing I think of in the morning and the last thing in the evening. One idea for another AD video: Which skills did you train in which order? Can you give us a good and valid sequence of skills, please? Best wishes
One thing you haven't mentioned is diet. I think it plays a huge role. Most people who do calisthenics don't eat to build big muscles since they are afraid to get too heavy to do certain moves. But if you eat a sufficient amount of calories just like you would if you'd do aesthetic bodybuilding you would put on more size. Would be awesome if you could talk about this in a Q&A Awesome videos man. Keep it up!
For the progression aspect i try to think about one move that i wanna learn and start from the basics to that, like the L-Sit i'm working (Im new in calisthenics as well)
Austin Husson I broke my collarbone three times. I broke it in half directly and all the way through the middle and now have hardware installed. I'm in the gym everyday bruh!
exaclty Im obsessed with bodybuilding only 17years old. Im dreaming having a classic bodybuilder look naturally. This seems unobtainable but nothing is impossible in my eyes.
The thing is that we already know these things. It's the basics. I wanna know how did you structure your program, if that's possible, did you do skills first thing on your workout and then did reps of basic exercises to get the Hypertrophy? Thank you for your time, awesome content by the way!
i started training calisthenics as well.. 4-5 days a week.. i was curious how often you rested per week.. i know everyone is diferent but i was curious how you took to it
I was progressing on muscle ups really fast then I got sick now I'm almost 100% again and don't have the strength anymore that I had before. so I went down to my earlier progressions and start again
That's really true. Just recent now, I'm been really into doing diamond push ups. Before I think I couldn't even do two or 3 since it was really difficult, but after practicing for like four days, I got really good with it. And I was doing it with consistency. Now, I'm actually obsessed with it.
Im a kid and got strong almost like that but your stronger then me im 11 years old i started workking out and boxing because i wwas getting bullied and i wanted to fight back and defend myself from that stuff anyway guys you should work out because its healthy and defense and defending yourself :)
My problem is that I apperentley have a lot of stress in my body for various reasons. Thought my genes were lacking since I made pretty slow progress for a year or so, but then I realised for other reasons that I had a lot of stress/anexiety lol. So guys if you think you're a hardgainer look up that because there are things that can fix it
I need opinions on my current routine. I would consider myself between beginner and intermediate.I do this 3 times a week with one day of rest between each workout. I wanna know if I workout too much or if this is fine. pushup variations: 3x5-12 reps pushups diamond pushups archer pushups pike pushups planche lean clapping pushups pullup variations: 3x5 reps pullups chinups inverted rows inverted curl rows dip variations: 3x5-10 reps dips straight bar dips
Austin M One day of rest? Man I did that as well for 8 months and I've got no gains what so ever. I take four days of rest but rest depends on how hard you go.
Windex Bottle When working out I usually take between 30 sec and a minute of rest between sets. I never usually feel exhausted after a days rest so thats why ive done the same workout 3 days a week. Ive only been following this routine for about a month a half on a proper bulking diet. Im not sure if its still too early to judge whether or not the routine is working. have you seen gains since youve switched?
Austin M I have been definitely lifting heavier at a faster rate, as I curled 20s for 8 months and when I switched I've saw rapid results compared to one day rest. I go hard though when I train(calisthenics as well) so I rest for 3 days. If you're going along the lines of the Bulgarian effect I guess daily training is good, otherwise think about rest as you know your body more then I ever will.
Austin Dunham, thank you so much for this video Fam. I been watching you for over two years now and i've been seen really good results on my abs. secondly i want to know how old are you?
i go indoor rock climbing 3 times a week and i wanted to start going to the gym but i didn't want to give up rock climbing so i thought of doing some calisthenic at home could you suggest what i should do whether i should go rock climbing twice a week and gym twice a week or if i should carry on rock climbing and work out at home if so could you help me with a plan since im not sure if i should do splits or whole body workout or what im not looking to get body building big but getting lean and in shape again would be great
IIblackwidow69 depends, if you really enjoy indoor rock climbing as a hobby then you should keep it. There's no point changing over if you don't enjoy it
i enjoy indoor rock climbing however indoor rock climbing 3 times a week will not get me lean and a good body and no where near a body like Austin. i really want to put in the work i don't give excuses i have a diet sorted i just need a way of working out weather its in the gym or at home on the days i don't rock climb
IIblackwidow69 I'm struggling with this as well. I started calisthenics nearly a year ago and I started climbing a couple months ago. Since you don't want to work the same muscle group 2 days in a row it seems obvious to me that you need to do your upper body (particularly pulling) work on the same days you climb. Climb first so you are at peak performance and then before leaving exhaust yourself with pull-ups/Australian pull ups. I do dips and various types of push-ups too. So far it's working, but I do agree that it's tough to fully dedicate myself to both. If you climb that frequently you can probably band out normal pull-ups pretty easily. Try archer or typewriter pullups
Ive been doing the same thing over and over and i havent made progress anymore i think im screwed because i dont really know how to make a goood routine or exercises to progress
Should my muscles be aching after every workout? When I started working out my body was in agony for days after, now after pushing myself to failure I never seem to be aching the next day, is this normal?
Hi Austin, I'm doing a full body workout and then I'm planning to change the workout to push, pull, leg to build muscle. How can I work to achieve muscle growth?
Hey can you do a video on lowering body fat percentage to see muscle and get lean. I am 5'9 I weigh 200 pounds I have a small gut and my chest is chubby. But when I do push ups and sit ups I can see feel the muscle behind it but I don't see it lol. I know I need to lower my body percentage I'm suppose to weigh 170-175 . Right now my calorie intake is 800 to 1000 a day I went from 230 to 200 in 6 weeks my goal is to get to 175. I was hoping you would do a video on body fat percentage to see muscle
All true but basically you can do the same thing over and over again by adding weights to the exercises or increase sets/Reps, Shorter Rest times between sets.
Hi I did try to workout but every time i start for no reason i will stop after 4 or 5 days i need your help i want to get my body in shape please help me
Nigga Wings Hear music while you're working out or train with your friends. I personally train for my dad and someone who I hope she will like me one day. That could sound weird, but my goal is to impress her, but the main reason is to make my dad proud of me. His wish is to have kids who are having a nice life without problems, with a good job and a nice body. I'm working hard for it because I just want to make him proud. That's what keeps me doing calisthenics and learning for school for example
Also genetics help.... but follow the 3 principles in the video!! And COP yourself some gear or my program at workoutad.com ;D
Austin Dunham No dude genetics plays a big role in how ripped you can get without feeling like shit. Most people will never get there some like you in this case will. GENETICS IS EVERYTHING.
Azeez Aderounmu If that was true everyone in my gym would be as lean as they wanna be.
Azeez Aderounmu That whole work ethic of pushing yourself is also genetic from a study not too long ago.
"Most" people is prob still small compared to a majority who are limited by genetics.
Azeez Aderounmu Hard work will only get you so far. That doesn't mean you can't look good either. Look at vitruvian physiques new video on this.
Azeez Aderounmu i agree to what you said, people told me that i'll always be the skinny, bone-looking, weak guy, right now i'm doing calisthenics to gain strength and put on some weight, i truly believe that with great effort comes great result
The obsession is so true. People ask me specifically how to do a handstand and I always answer with, "you must first fall in love with the handstand" good video bro!
Corey Hall bro I got very inspired by your video of put God first. God bless you
Pun intended
Great channel AD. Just turned 40 this year and I used to weight train in my 20s but with the family life and children, gym membership gets wasted. So I started this year calisthenics - push ups and australian pull ups times a week. It's like my muscles were just waiting for the training! Thanks to your channel now i am expanding to a full body calisthenics work out. Btw i use the children for additional weight on push ups!
I think those three points apply to a lot of things in life. Very good advice for anyone doing anything.
Good stuff. I've always had problems with consistency personally.
Something I really like about Austin is that he's so honest. He considers all aspects of the topic he's covering as well. Keep it up brotha👍
Glad to see you're channel is finally getting bigger.
Literally one of my fav videos you have done!! I love this theory! So good!👌🏼
The amazing thing about calisthenics is that even with simple movements (dips, pullups, pushups) you can continuously make them harder and harder to do by switching up small things like your foot placement, core engagement, and body position over the bar. Of course, you can also advance to more difficult movements altogether but I'm around 6 months deep at this point and still being challenged daily by the basics. I take bodybuilding principles, for rep ranges for instance, and apply it to calisthenics. IT WORKS!
great video Austin. some really good advise. I'm just starting to get into calisthenics at 47 yrs old and enjoying learning from your experience. my downfall is being motivated after working 13hr shifts for two weeks straight.
keep up the great work
Love how there are sirens at the end of this c.o.p. Theory video!😂😂👌🏼
Jerome Montpetit looool
This was inspirational I'm gonna go work out right now. Thank you
damn dude, you're like Goku, Im gonna get jacked like Goku too.
See you then
Been a year. You jacked yet?
@@abhishekrana8133 savage
@@THEVALLEYDAYTONA how's your progress?
@@abhishekrana8133 how's your progress?
I do all your 5 min workout and they are dope. i started the L sits and hoping to get into more calisthenics. Great video brody best of Luck.
Austin you've really inspired me to start working out. I'm a skinny guy who finds it hard to gain wait but I'm currently on a diet plan and using your exercises to get shredded. My goal is to gain 2 stone in 6 months. I'll come back then.
Great Video. Loving your channel
I Been subscribed since the START and your channel has grown plus has always helped me , Keep improving man
lm 42 years old and a single father that works 6 days a week and your vids are inspirational but for my situation it just seems overwhelmingly unrealiatic to attain any of my goals because of lack of time. Any 30 min. workouts do you recommend?
What are your goals and what's your current shape
swilly330 u new to the channel man? he got some 5 min videos you can check out
If you can set aside 30 min each day that should be enough really. I go 1 hour full body 3 times a week and have made good progress over 4 months from a long hiatus, ie stronger, better posture, bigger muscles, better looking overall. 30 minutes of effective calisthenics should get you pretty damn far in my opinion.
swilly330 check the RedDeltaProject channel and the whole Convict Conditioning books by Paul Wade
I own 3 businesses, so i let you imagine the little time i have to go to the gym or engage in extensive 1h workout sessions. Anyhow, I workout for about 15-30 minutes every day and walk at least 1h every single day (gotta step out of the office sometimes immarite :) and i have made a good amount of gains, not the level of our good sir Austin Dunham, that's not even my goal tbh nor am i at the X years of calistenics, more like 6-8 months. But made clear gains and got much fitter
my goal is to be Army Ranger fit again actually, to give you an idea :)
tl:dr check RedDeltaProject out, he has alot of vids explaining things (there's a series about daily short workouts); also search for "greasing the grove" on the website Art of Manliness, could come in handy; also check the Darebee.com website, great resource, full of bodyweight workout
do at least one rest day a week though, do some stretching that day, go run for an hour and do cardio instead of doing strength every day, trust me, you will progress even faster with a day off so your muscles really can rebuild
👍 👍🏻 👍🏽🏆
Really like this *C.O.P.* Acronym !! Thank you .🏋🏻
💥1:05 Austin Goals
💥1:48 Austins Concept / Theory = 3 Elements
U r the only calisthenics coach I trust man!
All good tips, I'm going to keep grinding. Thanks
consistency, commitment and perseverance
great video, that's my mentallity all the time!
keep grinding austin
I agree with your three points, Austin! Especially being obsessed with something will always give you best results. Calisthenics is the first thing I think of in the morning and the last thing in the evening.
One idea for another AD video: Which skills did you train in which order? Can you give us a good and valid sequence of skills, please? Best wishes
Yo bro i love that C.O.P theory!!! Thanks bro
One thing you haven't mentioned is diet.
I think it plays a huge role. Most people who do calisthenics don't eat to build big muscles since they are afraid to get too heavy to do certain moves. But if you eat a sufficient amount of calories just like you would if you'd do aesthetic bodybuilding you would put on more size. Would be awesome if you could talk about this in a Q&A
Awesome videos man. Keep it up!
Neva ignorant getting goals achieved... That's ma motivation trigger
Bro, genetics plays a big role! You know that right? Please talk about genetics in one of your videos!
Awesome Wisdom! Thanks AD! Blessings Brother! :DK
For the progression aspect i try to think about one move that i wanna learn and start from the basics to that, like the L-Sit i'm working (Im new in calisthenics as well)
hey austin what happened to the air force rotc program you were in? did you join the reserves or something? Great video anyways.
I broke my collarbone, so now I can't be very consistent. It really sucks.
Man, that fucking sucks man.
RIP
Austin Husson I broke my collarbone three times. I broke it in half directly and all the way through the middle and now have hardware installed. I'm in the gym everyday bruh!
Christopher Wieland Some people just need to stop trying to "1 up" others. People like u need to learn to chill tf out and be a little more humble.
How did you break it?!
thank you for the motivation
You're awesome!
if I buy your program does it come with a dieting plan to help growth
Yes. I teach you how to diet to build muscle effectively. Its what I do!
Austin Dunham is the program permament+
Austin Dunham do you still Offer programs? If so how much are they?
I follow you from MOROCCO , big up bro 💪
cool ending bit!!
Dear Austin, can you compete with Christian from Calisthenics Unity?
Emlyn Chaos Sure , i think christian isnt so good at skills , more basic strenght
Breeze For are you Austin?
@@ChaosFragrances haha lol the guy with dear blizzard
Best advice
exaclty Im obsessed with bodybuilding only 17years old. Im dreaming having a classic bodybuilder look naturally. This seems unobtainable but nothing is impossible in my eyes.
Hi Austin, could you do a video on how to progress to a 1 hand chin up. Great video as always
The thing is that we already know these things. It's the basics. I wanna know how did you structure your program, if that's possible, did you do skills first thing on your workout and then did reps of basic exercises to get the Hypertrophy? Thank you for your time, awesome content by the way!
Consistency is key!
holy what, early AF, didn't even expect it to be so early :S
very true my friend
Hey Austin, when you started doing pistol squats what was the amount of reps and sets you did? Great videos BTW! Keep them coming !!
i started training calisthenics as well.. 4-5 days a week.. i was curious how often you rested per week.. i know everyone is diferent but i was curious how you took to it
I was progressing on muscle ups really fast then I got sick now I'm almost 100% again and don't have the strength anymore that I had before. so I went down to my earlier progressions and start again
That's really true. Just recent now, I'm been really into doing diamond push ups. Before I think I couldn't even do two or 3 since it was really difficult, but after practicing for like four days, I got really good with it. And I was doing it with consistency. Now, I'm actually obsessed with it.
Dude you started calisthenics 9 days before my birthday
I'm just starting out and am still in the newbie gains rn
Im a kid and got strong almost like that but your stronger then me im 11 years old i started workking out and boxing because i wwas getting bullied and i wanted to fight back and defend myself from that stuff anyway guys you should work out because its healthy and defense and defending yourself :)
Kielyn Moore lol defence for defending 😂😂😂
I love how it's called cop and you can hear sirens in the background!
My problem is that I apperentley have a lot of stress in my body for various reasons. Thought my genes were lacking since I made pretty slow progress for a year or so, but then I realised for other reasons that I had a lot of stress/anexiety lol. So guys if you think you're a hardgainer look up that because there are things that can fix it
what camera and lens are you using?
I need opinions on my current routine. I would consider myself between beginner and intermediate.I do this 3 times a week with one day of rest between each workout. I wanna know if I workout too much or if this is fine.
pushup variations: 3x5-12 reps
pushups
diamond pushups
archer pushups
pike pushups
planche lean
clapping pushups
pullup variations: 3x5 reps
pullups
chinups
inverted rows
inverted curl rows
dip variations: 3x5-10 reps
dips
straight bar dips
Austin M One day of rest? Man I did that as well for 8 months and I've got no gains what so ever. I take four days of rest but rest depends on how hard you go.
Windex Bottle When working out I usually take between 30 sec and a minute of rest between sets. I never usually feel exhausted after a days rest so thats why ive done the same workout 3 days a week. Ive only been following this routine for about a month a half on a proper bulking diet. Im not sure if its still too early to judge whether or not the routine is working. have you seen gains since youve switched?
Austin M I have been definitely lifting heavier at a faster rate, as I curled 20s for 8 months and when I switched I've saw rapid results compared to one day rest. I go hard though when I train(calisthenics as well) so I rest for 3 days. If you're going along the lines of the Bulgarian effect I guess daily training is good, otherwise think about rest as you know your body more then I ever will.
Windex Bottle alright thanks for the advice brother!
Austin Dunham, thank you so much for this video Fam. I been watching you for over two years now and i've been seen really good results on my abs. secondly i want to know how old are you?
Make another video about what you eat in a day of Austin Dunham
Progression through commitment
i go indoor rock climbing 3 times a week and i wanted to start going to the gym but i didn't want to give up rock climbing so i thought of doing some calisthenic at home could you suggest what i should do whether i should go rock climbing twice a week and gym twice a week or if i should carry on rock climbing and work out at home if so could you help me with a plan since im not sure if i should do splits or whole body workout or what im not looking to get body building big but getting lean and in shape again would be great
IIblackwidow69 depends, if you really enjoy indoor rock climbing as a hobby then you should keep it. There's no point changing over if you don't enjoy it
i enjoy indoor rock climbing however indoor rock climbing 3 times a week will not get me lean and a good body and no where near a body like Austin. i really want to put in the work i don't give excuses i have a diet sorted i just need a way of working out weather its in the gym or at home on the days i don't rock climb
IIblackwidow69 I'm struggling with this as well. I started calisthenics nearly a year ago and I started climbing a couple months ago. Since you don't want to work the same muscle group 2 days in a row it seems obvious to me that you need to do your upper body (particularly pulling) work on the same days you climb. Climb first so you are at peak performance and then before leaving exhaust yourself with pull-ups/Australian pull ups. I do dips and various types of push-ups too. So far it's working, but I do agree that it's tough to fully dedicate myself to both. If you climb that frequently you can probably band out normal pull-ups pretty easily. Try archer or typewriter pullups
Can you make a full workout routine video
Mulonda Do people still do ROUTINES? The fuck is the point? Progressive overload > doing the same thing over and over again
You need forearm strength for one arm handstand. So you can work on that more.
Is it better to do full body workout or split workout?
Okay thanks
If your very consistent it's better in my opinion to split it up, but if not then go full body
Holy shit, just realized you can pull off a slimmer Russel Wilson from the Seahawks
Do you do Weighted calesthenics?
can you show techniques/exercises avoid shoulder damage or fix shoulder damage?
thanks !!
lol, black guy... C.O.P training
Im just kidding, Its fine, I love your content! Keep it going bro!
FlySky Gaming I don't get the joke..must be 13
Ok
Lol now that you mention it.
What is this supposed to mean? Man whites are always obsessed wihmth race and race jokes. Why?
@@TCthaCrisis fr wtf
thanks for the video ! can i always train in the hypertrophy reps range ? if my goal is only to get big ?
Hey Austin can you please explain to me how to train my obliques.
I'm the same way with the obsession! It really is a blessing and a curse haha
what do you think would be the first "calisthenics move" to learn? (back lever, handstand, planche)
can u make a diet plan video
The cop sirens at the end lol. COP theory
It’s really hard to be obsessed with training when school is pressuring you
Ive been doing the same thing over and over and i havent made progress anymore i think im screwed because i dont really know how to make a goood routine or exercises to progress
Do you plan on learning the front lever pull up?
can decreasing the rest time between sets fro a few eeks then uping the sets a good way to progress
Should my muscles be aching after every workout? When I started working out my body was in agony for days after, now after pushing myself to failure I never seem to be aching the next day, is this normal?
wow you almost inspired me to do half a push up
Hi Austin, I'm doing a full body workout and then I'm planning to change the workout to push, pull, leg to build muscle. How can I work to achieve muscle growth?
you're like the wally west of calisthenics
Can you make a more intermediate/advanced 5-10 minute home workout?
Hey can you do a video on lowering body fat percentage to see muscle and get lean. I am 5'9 I weigh 200 pounds I have a small gut and my chest is chubby. But when I do push ups and sit ups I can see feel the muscle behind it but I don't see it lol. I know I need to lower my body percentage I'm suppose to weigh 170-175 . Right now my calorie intake is 800 to 1000 a day I went from 230 to 200 in 6 weeks my goal is to get to 175. I was hoping you would do a video on body fat percentage to see muscle
if you can do everything, will you do a video on the full human flag? please :) (lover ur channel btw)
I am from the future
You will b e working on one arm handstand in 2019 too😂😂
do you drink proteins or anabolics?
yo dude can you do a full workout using just a door pull bar mine can't do muscle ups
#askAD bro make another 5 min series of traps workout
All true but basically you can do the same thing over and over again by adding weights to the exercises or increase sets/Reps, Shorter Rest times between sets.
Can you do a one arm muscle up
Hi I did try to workout but every time i start for no reason i will stop after 4 or 5 days i need your help i want to get my body in shape please help me
I wanna start calisthenics and i have tried but i dont have motivation what to do?
Nigga Wings Hear music while you're working out or train with your friends. I personally train for my dad and someone who I hope she will like me one day. That could sound weird, but my goal is to impress her, but the main reason is to make my dad proud of me. His wish is to have kids who are having a nice life without problems, with a good job and a nice body. I'm working hard for it because I just want to make him proud. That's what keeps me doing calisthenics and learning for school for example
Thanks man ill try some of those!
Nigga Wings No problem. It's important to set goals even they aren't big, good luck ✌🙄
There's no such thing as motivation, only discipline.
Which camera?
u can do hafesto? or back lever hafesto?
and i forgot amazing video as always bro keep going! 💪💯
Does your AD Premium workout plan have a diet to follow?
AD Workout Premium is not a workout plan. That is the bodyweight bodybuilder and yes includes diet guidance.
Hey Austin, can you tell us something more about your program The Bodyweight Bodybuilder? Maybe some pictures of people who did it? #AskAD
2 years is quick? Damn
Followyourideas (Aikido Shodokan) for natty guys to be at his level it is very quick
How many occasions in a week do you eat somewhat unhealthy food?