So funny how things come full circle..I have been watching you for these last few months and didn’t realize until you showed the younger you, I used to watch ur videos when I was in high school, you inspired me back then to get on my now 8 year calisthenics fitness journey. Thank you brother, stay blessed 🙏🏾
The importance of feeling good while living your fitness lifestyle is a crucial point. Over the years i've developed a program that both gives me continuous ( gradual ) gains and makes me feel good and lets me sleep well. It may take a little longer to get where you want to be , but you'll feel good during the process. That's priceless.
I lift for 2 years, and you looked better on 4 months of calisthenics than I do right now haha. But I guess its only important to compare myself to myself, however, great video man :) Very insightful.
I'm in the same boat as you man. I've been training since 2020-21 and some guys look better after just months of training. Just make sure you eat right, sleep enough and train smartly without ego lifting.
I think part of why Austin looked so great in his first year is because he is naturally very lean-so you can see all the muscle he added. For most of us, we have at least a bit more fat over the muscle, so even if we gained 5-10 pounds of muscle, you can't see it as much (until/unless you do a serious cut to get shredded later on).
Also guys I forgot to mention to watch Tanner Shucks' video on how to "2X your gains by training much much less." I've been doing this program for about a month and a half and I can say there is already progress. I feel really sore after each workout and so far I feel great. The problem with me is that the push pull legs split made me really tired due to overtraining.
Creatine is more than supplemental. You can actually feel a difference in strength and energy during the workout. Most of the other ones are worthless.
It is very effective but if you have sensitivity to DHT it can cause bad cramping and extremely rapid hair loss. I experienced both even took a year long break and came back and the exact same thing happened within 2 weeks. The shedding was insane not to mention the cramps.
@@maia3420 Tried it last year, tried it now, I was feeling awful on creatine, I drink a lot of water like this, with creatine I couldn't stop drinking, felt like I wasn't hydrated all the time and besides that when I took it 2 months ago it caused me some urine problems. HOWEVER, I am still saying that creatine is a good supplement, but it wasn't for me.
It literally is supplemental because it’s already in your red meats and fish. You supplement it because you don’t believe you eat enough of it (or even eat it all in decent quantity). 21, 6’1, 217, 7.5% BF. 5000-6500 calories a day. 7500 when bulking or conditioning for football or mma matches. Food is the most important and if you can eat enough, then you can find the right quantities of nutrients in the food.
God i wish i could stress the danger of Ego lifting. Ive got injured a year ago now I'm in the worst shape I've ever been and I cant even work out. Just work for form and not weight man
When I stopped caring too much about how I look and building too much muscle I just felt better and free( I’m shredded as fuck) looking back I wonder why I wasn’t satisfied when I look better than 99% of human population.
Timestamps: 0:11 1. How you feel > How you look 1:59 2. Supplements are supplemental 6:29 3. Every routine can work 7:24 4. You can only "outwork" a bad diet up to a certain level 9:18 5. You'll see 80% of the results within the first 2 years of training
Although I agree with the fact you make 80% of your gains in the first few years, you should realise that the last 20% is the difference between an amazing physique and an exceptional god tier physique. That could be a difference between 17 inch arms and 18 inch arms.
More like you’ll reach 80% relative to the 10 year mark. 20 years of consistent lifting is something almost no one does, even elite lifters. Natural limit (outside of time) is a fallacy with no actual science proving it. Just think about it when you have to grind for 6 months to a year to bring up a lift by 10 pounds you’re most likely gonna call it quits. The time investment by reward isn’t there for you especially when you have a perceived notion of hitting a limit
That’s funny because where he started when he was 18 he was already much more cut than most people after 18 years, eight months, and eight days of working out.
I’ve been dropping weights and muscle. Been doing more cardio like long distance and sprints Need to do more jump rope again, and then I need to get back into calisthenics
@3:50 this is happening to me right now at first I’ve gain from 130 to 160lbs in 6months and my process has stop ,I’m stoke at 160lbs for months now but now I’ve realize that I haven’t been tracking my calories and protein intake at all
Nutrition is the easy part, noob gains are generally over within that time frame. From there is when programming/methods because more important. Biggest mistakes people make that leave them stuck as a novice are 1. Not truly pushing sets close to failure. You have to hit failure to know what’s it’s like. If you’re benching or squatting without safety pins or another way to safely escape then it’s not a good exercise 2. Not enough volume and variation. Do benching, push ups, and dips not enough 1-2. Do close grip, medium grip, incline, decline, close grip incline etc. Use dumbbells, straight bar, camber bar. Which is also important for longevity one of the problems mentioned in this video, elite guys beat themselves up over time from not just overtraining but overuse
I recommend vitamin G and butter. Get them both at the grocery store. Say hi to the cashier and tell them what you are Grateful for. Butter for the gains. Fat free protein powder spikes insulin. If you aren't working out close to when you take. Reduce or remove it. It'll blow you up fat wise. If you do push it, take it with butter or eggs. Fat is needed for the protein conversion process, Bro science.
i'm not austin but i sure can reply until he replies, sprinting can build a good amount of muscle, good stamina, good cardiac health, but at a certain point the growth will stop (that's when training legs could aquire more progress) + sprinting doesn't activate all the muscles included in the leg day as well
no. track and field is to build athleticism not size. it's like jumping instead of doing squats. you'll get better at jumping BY JUMPING but don't expect to get bigger legs by jumping. maybe more defined quads from pylometrics but not bigger legs. so to answer your question(if austin doesn't answer), no. track and field can't replace leg day. what you could do that most athletes do is that they do track and after running, they hit legs right after. so they do both track and weightlifting like 2 to 3 times a week, the same day. that's my advice
The reason experienced elite lifters get beat up as they get older is a combination of not enough exercise variation and thus accumulating long term overuse+overtraining. Alpha Destiny (Alex Leonidas) talks about this a lot it’s one of the reasons he promotes the conjugate system. One thing I figured out to be able to abuse an exercise longer is stop leaving reps in the tank. The more reps you leave the more sets it requires to grow. Just 2 hard sets of an exercise is more stimulating than 3 sets where you held back on most or all of them. If you don’t believe me just try it do a true failure or 0 RIR set then rest for 3-5 minutes and do another 0 RIR set. Record your performance drop. You’ll see that from the first to 2nd set it’ll be a roughly 10% drop. Now go back to leaving 3-1 reps in the tank on the first set rest 3-5 minutes. The performance drop on the following set won’t be as significant. Performance is a measure of muscle recruitment so performance should be going down throughout the workout as a measurement of how effective the sets are You can get omega 3 from hemp, flax, or chia products, conversion of ALA to DHA/EPA improves over time. Protein requirements we’re told are also a lie 0.8 grams per pound of fat free mass is enough. Example 180 20% body fat is only 115 grams. Ironically again I’ve heard Alex give this exact same guideline in a QnA. I got to it from looking at a 2014 study (search evidence based lean body mass, Jeff Nippard also referenced it in his vid about why he recommends 1.6 gram) where bodybuilders could build muscle within a 500-1000 calorie deficit with 1-1.4 grams per pound of fat free mass depending on the deficit and their leanness. So at maintenance or a surplus you obviously need less
►💪 Get Ripped & Build More Muscle(My Programs): www.austindunham.com/programs
1st Phorm Supps: 1stphorm.com/austindunham
Consultations: www.limitless-attraction.com/p/1-hour-consultation/
Can you do a video about healthy sleep schedule
The goal is just to be fit and feels amazing 💯
Yo , village beast! How are you?
@@nikakupreishvili7I’m good bruv , hope you are too and leveling up.
So funny how things come full circle..I have been watching you for these last few months and didn’t realize until you showed the younger you, I used to watch ur videos when I was in high school, you inspired me back then to get on my now 8 year calisthenics fitness journey. Thank you brother, stay blessed 🙏🏾
Is amazing to see how far you have come bruv ! Keep up the grind and keep inspiring 🔥💪🏿
Started following you and AMS back in 2018, when y’all’s paths crossed I was hyped. Keep going bro.
What an insane transformation you did bro.💯
The importance of feeling good while living your fitness lifestyle is a crucial point. Over the years i've developed a program that both gives me continuous ( gradual ) gains and makes me feel good and lets me sleep well. It may take a little longer to get where you want to be , but you'll feel good during the process. That's priceless.
I lift for 2 years, and you looked better on 4 months of calisthenics than I do right now haha. But I guess its only important to compare myself to myself, however, great video man :) Very insightful.
I'm in the same boat as you man. I've been training since 2020-21 and some guys look better after just months of training. Just make sure you eat right, sleep enough and train smartly without ego lifting.
I think part of why Austin looked so great in his first year is because he is naturally very lean-so you can see all the muscle he added. For most of us, we have at least a bit more fat over the muscle, so even if we gained 5-10 pounds of muscle, you can't see it as much (until/unless you do a serious cut to get shredded later on).
Also guys I forgot to mention to watch Tanner Shucks' video on how to "2X your gains by training much much less." I've been doing this program for about a month and a half and I can say there is already progress. I feel really sore after each workout and so far I feel great. The problem with me is that the push pull legs split made me really tired due to overtraining.
Creatine is more than supplemental. You can actually feel a difference in strength and energy during the workout. Most of the other ones are worthless.
It is very effective but if you have sensitivity to DHT it can cause bad cramping and extremely rapid hair loss. I experienced both even took a year long break and came back and the exact same thing happened within 2 weeks. The shedding was insane not to mention the cramps.
@@maia3420 Tried it last year, tried it now, I was feeling awful on creatine, I drink a lot of water like this, with creatine I couldn't stop drinking, felt like I wasn't hydrated all the time and besides that when I took it 2 months ago it caused me some urine problems. HOWEVER, I am still saying that creatine is a good supplement, but it wasn't for me.
It literally is supplemental because it’s already in your red meats and fish. You supplement it because you don’t believe you eat enough of it (or even eat it all in decent quantity).
21, 6’1, 217, 7.5% BF.
5000-6500 calories a day. 7500 when bulking or conditioning for football or mma matches. Food is the most important and if you can eat enough, then you can find the right quantities of nutrients in the food.
@@kingkwame4038 who eats enough red meat to get 3 -5 entire grams. Even a big meat eater will get 2ish max.
@@maia3420yeah me too when i used it i felt great but my hair line was suffering lol
God i wish i could stress the danger of Ego lifting. Ive got injured a year ago now I'm in the worst shape I've ever been and I cant even work out. Just work for form and not weight man
Is ego lifting really pointless ?
reading you got injured | you insist that we stick to form and control ?
@@55urgyeah it is pointless you get more hypertrophy with slow controlled movements to failure then just moving a bunch of weight
Thanks for sharing and I hope you recover with time
When I stopped caring too much about how I look and building too much muscle I just felt better and free( I’m shredded as fuck) looking back I wonder why I wasn’t satisfied when I look better than 99% of human population.
Bro, measure your arms, chest, waist, etc your symmetry is on point
I don’t watch your content that often but that was a great video you made bro 💯
Timestamps:
0:11 1. How you feel > How you look
1:59 2. Supplements are supplemental
6:29 3. Every routine can work
7:24 4. You can only "outwork" a bad diet up to a certain level
9:18 5. You'll see 80% of the results within the first 2 years of training
preciate it
Great Video. Thanks for sharing your experiences!
Austin you should try doing more upper chest work and less lower chest
Fr
He addressed that in another video, he said one of his mistakes was doing too much lower chest with planche push-ups, so he has backed off on them
@@masamangtao6417stilll
with the supplements ive been taking ashwaganda, omega 3, tumeric, collagen and vitamin c for a month now ive been feeling amazing this month
tumeric😂😂😂
Although I agree with the fact you make 80% of your gains in the first few years, you should realise that the last 20% is the difference between an amazing physique and an exceptional god tier physique. That could be a difference between 17 inch arms and 18 inch arms.
More like you’ll reach 80% relative to the 10 year mark. 20 years of consistent lifting is something almost no one does, even elite lifters. Natural limit (outside of time) is a fallacy with no actual science proving it. Just think about it when you have to grind for 6 months to a year to bring up a lift by 10 pounds you’re most likely gonna call it quits. The time investment by reward isn’t there for you especially when you have a perceived notion of hitting a limit
I use to watch you back in 2015 when you did strictly calisthenics videos💪
I use 1stphorm creatine it is a good brand, love your videos btw you’ve hella motivated me
bro has beyond insane genetics
That’s funny because where he started when he was 18 he was already much more cut than most people after 18 years, eight months, and eight days of working out.
@@ericB3444 Yep. I have been working out for 3 years and look like when he started 😂
@@NMat2do u not bulk lol ?
@@toptiercrip nope i am an athlete and stay lean all year round
AD Team 🔥💪
I’ve been dropping weights and muscle. Been doing more cardio like long distance and sprints
Need to do more jump rope again, and then I need to get back into calisthenics
@3:50 this is happening to me right now at first I’ve gain from 130 to 160lbs in 6months and my process has stop ,I’m stoke at 160lbs for months now but now I’ve realize that I haven’t been tracking my calories and protein intake at all
Nutrition is the easy part, noob gains are generally over within that time frame. From there is when programming/methods because more important. Biggest mistakes people make that leave them stuck as a novice are
1. Not truly pushing sets close to failure. You have to hit failure to know what’s it’s like. If you’re benching or squatting without safety pins or another way to safely escape then it’s not a good exercise
2. Not enough volume and variation. Do benching, push ups, and dips not enough 1-2. Do close grip, medium grip, incline, decline, close grip incline etc. Use dumbbells, straight bar, camber bar. Which is also important for longevity one of the problems mentioned in this video, elite guys beat themselves up over time from not just overtraining but overuse
I recommend vitamin G and butter. Get them both at the grocery store. Say hi to the cashier and tell them what you are Grateful for. Butter for the gains. Fat free protein powder spikes insulin. If you aren't working out close to when you take. Reduce or remove it. It'll blow you up fat wise. If you do push it, take it with butter or eggs. Fat is needed for the protein conversion process, Bro science.
Hey Austin I have a question for you. Do you think a track and field sprinting routine can replace legs day when building your leg muscles?
i'm not austin but i sure can reply until he replies, sprinting can build a good amount of muscle, good stamina, good cardiac health, but at a certain point the growth will stop (that's when training legs could aquire more progress) + sprinting doesn't activate all the muscles included in the leg day as well
@@mohamedabouzayed5300 Thank you for the comment
Its not good for leg size but its good for leg strength and mobility
no. track and field is to build athleticism not size. it's like jumping instead of doing squats. you'll get better at jumping BY JUMPING but don't expect to get bigger legs by jumping. maybe more defined quads from pylometrics but not bigger legs. so to answer your question(if austin doesn't answer), no. track and field can't replace leg day. what you could do that most athletes do is that they do track and after running, they hit legs right after. so they do both track and weightlifting like 2 to 3 times a week, the same day. that's my advice
Sprinters have separate leg days
what was the name of the protein powder austin showed us in this video?
1st phorm is the brand name
What do you think about herbalife???
supplements are supplementary... *proceeds listing out all the supplements on planet earth*
I wish I knew what you knew at 18 when I was 18
Where did u get that shirt, if u dont mind me askin 😅
I thought you said you dont take suppliments
The reason experienced elite lifters get beat up as they get older is a combination of not enough exercise variation and thus accumulating long term overuse+overtraining. Alpha Destiny (Alex Leonidas) talks about this a lot it’s one of the reasons he promotes the conjugate system. One thing I figured out to be able to abuse an exercise longer is stop leaving reps in the tank. The more reps you leave the more sets it requires to grow. Just 2 hard sets of an exercise is more stimulating than 3 sets where you held back on most or all of them. If you don’t believe me just try it do a true failure or 0 RIR set then rest for 3-5 minutes and do another 0 RIR set. Record your performance drop. You’ll see that from the first to 2nd set it’ll be a roughly 10% drop. Now go back to leaving 3-1 reps in the tank on the first set rest 3-5 minutes. The performance drop on the following set won’t be as significant. Performance is a measure of muscle recruitment so performance should be going down throughout the workout as a measurement of how effective the sets are
You can get omega 3 from hemp, flax, or chia products, conversion of ALA to DHA/EPA improves over time. Protein requirements we’re told are also a lie 0.8 grams per pound of fat free mass is enough. Example 180 20% body fat is only 115 grams. Ironically again I’ve heard Alex give this exact same guideline in a QnA. I got to it from looking at a 2014 study (search evidence based lean body mass, Jeff Nippard also referenced it in his vid about why he recommends 1.6 gram) where bodybuilders could build muscle within a 500-1000 calorie deficit with 1-1.4 grams per pound of fat free mass depending on the deficit and their leanness. So at maintenance or a surplus you obviously need less
Goddamit wel said
A video without this guy mentioning women. Amazing! Good videos btw.
You've achieved all that at 27? 👏🏻👏🏻I'm 25, could we be friends?
Shout out to those who stretch before work outs 😂
You had good amount of muscle before you ever started working out. I think you might be more of a mesomorph than ectomorph?
Yeah… he’s mesomorth. He just a self deprecating mf lol
Your sleep issue is related to low intercellular melatonin
AD do you drink?
I like.how.you.workout
summary?
Ima be 18 in 2025
Where the 18 year olds at?
👇
19
Trut
Trust tru trut trust truck. TRUCK
Teenage man😭
1st comment please give me heart and pin
Our team did a forensics evaluation and you were not first.
@@ericB3444he might actually be
💩
No1 cares mate humble yourself
He’s just black
Huh
Being black may potentially help our explosiveness and athletic build but when it comes on getting jacked that's just false man😂
Black genes diff lol 😂
Don’t forget his roids either