Burn Fat & Build Muscle | Barbell Only Full Body Workout | Faster Fat Loss™
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- Опубликовано: 27 фев 2021
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Are you looking to burn fat and build muscle at the same time? Do you want to achieve maximum results with a simple barbell-only workout? Look no further! This full-body workout will help you achieve faster fat loss and build lean muscle using only a barbell.
2:23 - Exercise #1: Clean & Press
This is a powerful compound movement that combines a hinge, pull and press all in one to hit the back, shoulders, arms and core. Dip down, shrug the weight up to your shoulders, brace the core and drive the weight directly overhead explosively, then control back down and repeat.
2:42 - Exercise #2: Front Squat
You can perform the front squat with either a hook grip with your arms in line with your shoulders, or a cross-neck grip with your arms across your chest supporting the weight on your front delts. With the front squat, you have to maintain a more upright torso position in order to balance the weight and thus it’s more taxing on the core and quads than a traditional back squat. Just remember to still brace the core, keep the knees out and explode up from the bottom through the heels like a regular back squat.
3:09 - Exercise #3: Bent Barbell Row
Keep your torso parallel to the ground - and brace your core. A little body english is ok on this exercise - but still keep the movement as controlled as possible. Row the weight up to your mid stomach, pulling with your elbows, squeeze your back at the top, and control the weight back down.
3:27 - Exercise #4: Stiff Leg Deadlift
Keep your back straight, chest up, push your hips back to get a full stretch in the hamstrings and glutes. Lower the bar keeping it as close to your shins as possible, go as low as you can without rounding your back, then contract your hamstrings and glutes to raise the bar back up explosively, maintaining the same angle with your shins throughout the whole movement.
3:49 - Workout Recommendation:
Perform this workout 4 times a week, aiming to improve your time each workout to step your fat burning results up to new heights.
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Спорт
My darling wife and I are both 78 years old and workout together in our garage gym. We tried this today going 1 rep to 6 and then back 6 to 1. It kicked our ancient posteriors. We plan making this part of our regular weekly workout. We might try to bump it up to 7 or 8. Thanks for posting. c
That's amazing! Thank you so much for sharing and taking us along your journey. 🙏
1 hour 12 minutes! I'm not proud of my time but proud that I finished because I wanted to quit at the top of the ladder.
Awesome job pushing through! Keep working at improving and beating your best each time you do it!
You did the work..that's what matters.. I actually though about your comment at the top of the ladder also - I wanted to stop..baaaad!! Thought if they can do it so can I.. thanks for the motivation champ!
@@naked_rider_au congratulations! I’m glad the motivation helped push you through!
Not proud? Remember that 99% of the population cant beat that score!
Just did this workout again and improved my time to 42 min 18 seconds!
I completed the workout in 1 hour and 6 minutes, and I am very satisfied with the result. ❤❤ thank you very much 🙏
Wonderful! Keep it up! 🤩
2:16 IGNORE: This is where i paused the video when i cast to my tv so i can see the circuit 😊. Great workout man!
Good call! 🙂
i have a barbell at home so when im not in the mood to hit the gym, i always come back to this workout. its so simple yet so effective. the movements flow into each other seamlessly.
Awesome! 🙌
i agree 1000000% im so happy i found this it's life changing.
I found this video today and did the workout with a 50lbs barbell and finished at 24:45. What an absolutely killer workout. Thank you!
Great work, dude! 💪🔥
Jeez this workout was brutal! I’ve been doing a lot of your workouts lately I think this was the Hardest. About 45 minutes at 70 lbs for all exercises. I tried 95 lbs yesterday and could only get to the top of the ladder.
Awesome job going back at it and pushing all the way through! Keep training hard!
I'm going to do this, this week. Thank you.
Awesome! Be sure to let us know how you like it when you give it a go!
1 hour 18 seconds. Reps 1 > 10 50kg, 10 < 1 40kg adding on lu raises, diamond push ups and sit ups. Been doing it 3x a week, i lose fat and got leaner, and almost every guy in the gym compliments me while i workout.
Way to go! Congrats on your accomplishments! 🤜⚡️🤛
That kicked my butt this morning, and I even cut out sets with reps 9 & 10! Feeling amazing BUT have no idea how I'll make it through work, energy drained;). I also substituted the rows for on the floor bench press since I focused on back yesterday. Which was good because laying down gives you a small breather. This definitely going into my weekly rotation for next three months as I work to loose 60lbs.
Nice work! It only gets easier. :)
This was brutal will definitely be switching this with my regular cardio (rowing). Completely wiped me out heart felt like it was coming through my pecs 😂 great vid keep up the good work
Amazing to hear! Always great finding new ways to not just train harder, but smarter too :) Keep training hard and keep the results coming!
Along push ups and vertical tractions on a bar, the full body barbell is the way to go. Thank you for this short but exhaustive video
Thank you for commenting. 👏
Been using GH Peak for 2 weeks now and already loving it! Quite expensive for its amount but definitely effective!
Great to hear Berk! It's amazing the difference it makes in sleep quality and recovery! Glad you're enjoying the workouts and products! Keep training hard
Great workout! More like this one.
We'll definitely have more like this to come! Appreciate the feedback
I like the results from Blade and Status. Thanks for the work on these videos.
Awesome to hear! Glad you're enjoying the workouts and putting the products to work for you!
I did it today. It took me 53min, 53 sec using a 20kg (44lbs) bar. I stopped a lot as the WiFi in the gym was playing up. Will try it again by the weekend and will aim to better that time.
Great job, Lesley!
Oh my god it took me 1 hour 28mins. There is definitely room for improvement!! This workout is BOMB Af!
Haha... love it! 👊🔥
Gave myself what I thought clean and press would be. 135 took me to 70#'s, finished in 24:23.
pushed this one hard after FFL Week I have had. Getting in good shape for my wrestling season. Keep bringing the pain. Have to say the Devil press workout earlier was a killer.
Excellent work! 💪
My favourite workout so far from you.
Yay! Thank you! 🙏🙏🙏
I can feel those forearms burning already! Can't wait.
You got this!
Another Fine video once again! I've never really tried these ladder workouts! Lol! I'll definitely have to give this one a shot sometime! =D - Ron
They start out easy and get tough QUICK! Definitely give it a shot and let us know how it goes
Brutal. I like it!!
Brutal and effective! Gotta love it
What a killer, 95lb bar - 43.24mins, loved it
Amazing job! Definitely helps you realize how much you can do with just a bar and some plates haha
GREAT EFFECTIVE
Yes indeed! 😊
One of the best program i have ever done, congrats!
48min and saw heaven hahahahhahaha
That's great to see! Nice work! 🤩
I completed within 30 minutes. I am a mom with 3 csections and have started cardio and eeights a month ago. I am 75 kg at 5'6" and want to lose weight and gain muscle for a leaner look. This was the best cardio workout. I used 24 pounds bar because I have kienbocks in my wrist and I am a beginner.
We're so happy to read this! Thank you for taking us along your journey. 😌
This looks amazing. Q: can we do regular dead instead of stiff leged? Or will that be overall too taxing?
Better to stick with stiff leg deadlift to work your hamstrings more, your back will already be pre-fatigued from the rows.
My husband and I consider ourselves in “pretty good” shape.. we work out 5-6 days a week.. muscle training and cardio/HIIT in between.. this workout KICKED OUR BUTTS! We set our timer at 45 min.. hoping we could finish within that time🥴. Well... we were close 🤪 my husband finished at around 48 min.. and I finished around 50 min.. AWESOME WAY TO START OUR WEEK👊🏻. Will definitely do this again and try to beat our times💪🏻
Amazing job putting in that work! Glad you enjoyed this one, keep pushing hard and keep us updated if you're able to cut your times down on your next attempts
Good work out finished in 30 min
Awesome job, 30 min is a great time!
🔥🔥🔥
❤️ it! Thx. 💙 🤗🤗🤗🤗
Glad you enjoyed this one Susana! 💙💪
All exercises are very excellent and brilliant bro of full body workout with barbells and keep going hard and be strong always bro 👌👌👌👌👌👌👌❤❤❤❤❤❤❤💪💪💪💪💪💪🔥🔥🔥🔥🔥🔥🔥🔥👏👏👏👏👏👏👏👏👏
Glad you enjoyed this barbell workout Rounak! Keep training hard
Love ur vedios
Thank you, glad you're enjoying the workouts
Wish you could make a few follow along videos
We have a whole playlist of Follow-Along workouts already on the channel and more in the works. You can find them here: ruclips.net/video/toxbaJD4SvA/видео.html
95lbs took me 52:14 to complete the entire 440 reps. Tough workout best to pace ur self. I tried to complete 1-5 rounds with no rest. 8,9, 10 are really challenging. May use DB’s next time.
Nice work! :)
Which has been your favorite video thus far?
If i could clean and press 225 lbs i am not sure if i would need this video! 😂😂😂 Great video for the rest of us tho! 👍
Haha... you may be correct. 💪
1 year after the first attempt, still an absolute killer, 95lb bar, 39.30, feel alittle sick...
Awesome work, man! 🏋🏻
I salute everyone to this. I made it to the 11th round and had to quit. 65lb what I was lifting. That was a SOB 😭 lol. Took me 40 min 14 seconds. I’m gonna keep at it. It hurts but I know it was definitely doing some good
You got this! Awesome job pushing through, keep training hard and the results will come!
Aralarda ne kadar sure off verdiniz
Alright i think i can do this..
Day 1 starts tomorrow..
Thanks mate
Will be updating soon…💪💪💪
Don't think... just do. You got this! ... and we're with you all the way! 💪
@@BlueStarNutraceuticals starting from tomorrow..thanks
@@thegame2752 did you start ? 🤣
@@thegame2752 Did you start?
I still am doing this…
Helped me a lot to loose some extra pounds
What would you recommend for rest time between each exercise and sets?
Hey there! They goal is to finish this circuit in as little time as possible. 🥵 Your rest time between each exercise is completely up to you. 💪
m from india, ncc schedule for fat loss thank uhh ,
Glad you liked this workout, thanks for watching and following along!
Hello sir i'm at my mid teenage years and i'm about to be an overweight based on my BMI what weight do you recommend me to do this exercise? I could do 20 pushups and we have 40kg dumbells that can turn into a barbell here at home since I can't pay for Gym so i've been looking toward to start early before i reached adulthood and set up my own routine of diets and exercises to shred fats and most importantly is to build muscles and i have been doing cardio for a week now and wanting to try weightlifting for the best.
Hi there! Your diet is #1. Are you following a nutrition plan? If not, check out "The 3x3 Faster Fat Loss Diet™" to help you get started.
ruclips.net/video/tk0oQGdq7ZM/видео.html
As you may be limited with your equipment, check out "No Gym Needed Workouts (Bodyweight / Calisthenics)." ruclips.net/p/PLg243d7aqXQKlRnnVpvSc_fbBSJNRHv_d
Burpee and barbell circuit please Great work out good solid guidance
Hey Gav! Although we don't have a combination of the two requests, we do have the following for burpees => ruclips.net/user/BlueStarNutraceuticalssearch?query=burpees
Great suggestion and we'll see what we can do!
@@BlueStarNutraceuticals ok cool I've recently got bk into training to help with my recovery and came across your channel I have to say there's some cracking workouts and I will definitely be trying some of them out, keep up the great work 👍🏻
Great video!
But, please make kettlebells only (or mainly) full body workouts for the many of us who are still in lockdown or not able to go the gym otherwise.
Thanks in advance!
More often people have dumbbells and or barbell/plates at home, but we may have some more kettlebell workouts coming in the future! Thanks for watching
@@BlueStarNutraceuticals I understand.
Looking forward to those videos! :-)
Sir, I am buying some equipments. Dumbbells and barbell. Need some advice.
Should I buy gloves for weight lifting ?
What will be the ideal length of the barbell for a all purpose strength training ? 5ft or 6ft or 7ft ? I will mostly do compound exercises with this barbell.
Hey there! 👋
Gloves are a personal preference and the most commonly used bar is the Olympic barbell at 7'.
What’s a good 3 day split barbell only workout routine?
While we don't have a specific 3-day split barbell routine, we do have loads or barbell workouts to choose from, and also be able to craft your own personal routine -> ruclips.net/user/BlueStarNutraceuticalssearch?query=3%20day%20split%20barbell
By the way, what nutritional plan do you recommend?
Check out "The 3x3 Faster Fat Loss Diet™": ruclips.net/video/tk0oQGdq7ZM/видео.html 👌
I am just now getting into compound movements I don't know what weight todo this work out . I haven't been to the gym in a few weeks any suggestions? I am 5"11
strength is very individualistic, so there's no way for someone else to determine what weight would be right for you right now. Start lighter than you think you need to, focus on technique and form, then work your way up as you become more comfortable and controlled with the movements.
This ain't EASY at all. The heart beats crazily, sweat pours down profusely from your head to your toes, your muscles feel heavier.......Compound workout using barbell is a unique workout. It delivers a fat burn and muscles gains as promised. Thanks. Again, please make a follow along of this video
Thanks for watching, keep training hard!
30 mins..Quited at the top of the ladder at 48 lbs. I am freaking weak and in bad shape.BUT will definetly try and complete this gradually
Awesome job! Not about where you're at right now, all about where you're going. Keep training hard and getting better each week
@@BlueStarNutraceuticals yeah i will definetly try and will beome better.Thanks for the motivation.
I dont goto gym.I will only follow this.IT will surely help me in getting decent shape right?I just want a good decent body nothing much.Please reply
I am currently following the split which is chest and tricep, back and bicep, leg and abs, shoulder and forearm. And i got 3 days left in a week which i choose to rest.
The thing is i just want to know that is it ok to do this workout during one of my rest days?
Pls kindly reply
Hey Nichu! Yes, you can perform this workout on what would normally be your rest day.
The most important aspect to consider is to make sure your nutrition, hydration, and rest - meet the demands of your training and goals.
Does this help?
When should I perform this workout? Stand alone workout or after a regular hypertrophy workout session?
You can perform this in place of traditional cardio, just like all Faster Fat Loss workouts. So either after a traditional weigh-training session or on it's own time
@@BlueStarNutraceuticals Thanks 😊
Stand alone definately, it's exhausting
Would you recommend for a beginner?
Great question! The best way to answer this question is...
Regardless of experience level, so long you can perform a workout in perfect form - go for it! 🙏
Is this an ok workout for a beginner? I'm starting with an 11KG barbell at home trying to build muscle while losing fat
Beginner or advanced... (and not injured of course) ... everyone can perform this. Regardless of weight used, you just want to make sure that you perform the movements in good form. 🙂
Let us know how you make out and any questions you have, please feel free to drop a new comment.
How much weight on the barbells would you suggest for fat beginners
That will depend entirely on your individual strength. If you've never used a barbell before, start with just the bar and practice the movements. It will take some experimentation to find the proper weight for yourself. Start light and gradually work your way up.
I used to play boxing before 17 years but since im out of practice, i m out of shape, my weight was 86 kg when i used to spar but bow i was 186 but in 2 years i shed 46 kg and now i m 140 kg. trying my level best to remove the remaining fat and get in shape again but its getting very difficult. please if you can advise some exercises to loose weight
Oh man, we have an entire playlist dedicated for what you are after, check out the Faster Fat Loss™ playlist: ruclips.net/p/PLg243d7aqXQITYVkI3Yg2Xp9H9s2KfX5A 🔥
What's equally, if not more important, is that your nutrition meets the demands of your overall goals and recovery, so make sure this is on point. ☝️
When do you increase the weight on your bar if you do this workout 4 times a week?
Increase the weight on the bar once it becomes too easy. :)
Well 52.14 was my time - ugh.. brutal. I lost the will to live at round 9 descending.. took me back to my crossfit days.. ripper workout. I had to sub an incline dumbbell row for the back portion.. (fruity back) thanks for the awesome content.. my Myzone told me I burnt over 1000 calories and counting..
Haha, amazing job Dean! Told ya, it starts slow, then get's tough real quick! Keep up the great work
How to do this workout? 440 sets the first, 440 sets the second etc. 4 times total?
Or 1 set 4 times, 2 sets 4 times, 440 total?
Hi there!
Set 1: EX.1 (1 rep) .... EX.2 (1 rep) .... EX.3 (1) rep .... EX.4 (1)
Set 2: .....
Continue in this fashion until you are done. You will have completed 440 reps NOT sets. 🥵
Can this workout help for someone who is skinny fat and wants to build muscle and lose some fat at the same time? (provided protein intake is high)
Absolutely. Generally the best way to prevent looking "skinny fat" is to build more lean muscle to fill out your frame better, then cut the excess body fat to improve muscle definition. With the combination of barbell training and metabolic conditioning in this workout, it's a great way to build that lean muscle while improving fat burning to create that more defined muscular look you're after. Just be sure to focus on progressive overload with the weight training
Did you stick it out, and how'd you get on??
Hi, I broke my collarbone when I was younger, so when I do barbell I always favored one arm over the over. Does this workout works with dumbells? Specially exercise 2
Yes, you can perform all of these exercises with dumbbells as well.
@@BlueStarNutraceuticals The great thing about u guys besides the content, it's that you always take ur time and help also answering our questions.
Keep up the great work!!!!
@@ItsCalledFutbolGuys We do our best to help you achieve yours!
Can you just do the workout to half the ladder ? If you will be doing this workout 3/4 times a week
Of course! 👍 You do what works for you to yield the best results!
You can perform this full workout as many days per week if you wish. Just make sure your nutrition, hydration and rest meet the demands of your overall goals and recovery. 💪
Is this mainly for loosing body fat or is this reliable for building muscle as well. I’m average weight and want to gain muscle so is this a good choice ?
Hey! ... regardless of goal - fat loss or build muscle, you can perform this workout.
What dictates whether you go up or down on the scale will be your diet - caloric deficit or caloric surplus. So make sure your nutrition meets the demands of your goals.
Does this help?
@@BlueStarNutraceuticals yes thank you that’s all I needed to know
How much rest every after set?
Your goal is to complete the workout in as little time as possible. Therefore, the rest time between sets is completely up to you. 🙂
I want to do it.... I need help getting there, I have my Status, GH Peak, and Blade are on the way. I am 52 with a tear in my right thigh and let myself go after dropping from 320 to 254 last year December 2019 to August 2020, ended up type two diabetes and gained it back now at 290. no room in the home for a bar, free weights, bands, ball, and treadmill. Any recommendations?
You can sub all these movements for dumbbell movements. We also have hundreds of other incredible workouts on our channel, with new Faster Fat Loss workouts every week!
@@BlueStarNutraceuticals cool I think itnwill be neat to see how i progress ovee next few months. Got my blade today. Time to roll... not cinnamon roll either.. 😀
@@d.g.farrowlifechannel8842 Awesome, you got this! Keep us posted with your progress!
Just tried this for the 1st time I'm 3 weeks in to working out after a 2 year break i done it with 30kg (66lbs) in 47 mins
That's awesome, dude! Thank you for taking us on your journey! 👊
@@BlueStarNutraceuticals thank you for a great workout new sub here 💪
Have you shredded already? What's ur progress?
feels like intense cardio it about 43min for me to finish but i was sweating like hell😂
Perfect! 👏👏👏
I have to perform 20 sets right ? back to back ?
That's correct. 😤🔥💪
That's cool mahn, but i am able to half of the ladder till 10 sets with 20kg weight after that i am tired af
All progress is good progress! 🔥
It's already sounds challenging
It sure is, but definitely worth it when you finish
@@BlueStarNutraceuticals I tried it today. It took me 54 minutes and 25 seconds. I'll have to improve my timing. It was the most challenging workout I ever did
How many calories this circuit burns ?
While this is a great question! ... it's not something we can provide an answer on as there will be variables.
But who's counting!? ... get in there and do the work! ... and reap the results. :)
I’m exhausted just looking at this workout plan . I am up for a challenge though , my f@t @$$ busted tape for work , I gained a lot of weight because it’s been a challenge to workout because of my sinusitis, but I’ll have to wake up at 0200 just to start working out . I also need to change my diet too .
We hear you! Starting a new workout plan can be challenging, but you've got the right mindset for success. To help you out, be sure to check out our '3x3 Faster Fat Loss™ Diet'-it’s designed to complement your workouts and make dietary changes easier. Waking up early shows incredible dedication, and we're confident you'll see great results. Keep pushing forward and take care of your health along the way. You've got this! 💪🌟
ruclips.net/video/tk0oQGdq7ZM/видео.html
@@BlueStarNutraceuticals I’m in the dark about nutrition, hopefully this helps . I know the basics like stay away from fast food , processed food and fried food , but it’s still hard to lose weight . Hopefully this helps .
100% it will help if you stick to the plan. 🙌
How many times a week?
If you're ever unsure about the workout info, check out the video description and it will have everything you need with timestamps :)
3:49 Workout Recommendation:
Perform this workout 4 times a week, aiming to improve your time each workout to step your fat burning results up to new heights.
I try this it’s crazy I was almost died
Glad you're still with us! Keep training hard and let us know what you think of the new Faster Fat Loss workouts on the channel
🤙🤙🤙
💪💪💪
30 min
Great work!
26:41 is what my friend and I just did!! We almost died but we didn’t die tho. Heck yeah
Amazing job! Glad you two enjoyed the workout. Keep training hard
i was doing cardio i was 100kg weight i wanna lose weight and i do cardio 40min daily and to lose weight how to include this routine how it help lose weight if my diet was good what was this ddifferent from cardio will it considered as weight training or is this cardio nplz say
Hi there! Please clarify your question.
@@BlueStarNutraceuticals
My goal was to lose weight how to include this in my workout as i do cardio and everyone say that weight training also necessary for building muscle and weight loss too
Will these serve as purpose of weight training
Yes, resistance training is essential for building muscle and weight management. However, regardless the training you're doing, your diet needs to meet the demands of the goal you wish to achieve. Check out "The 3x3 Faster Fat Loss Diet™": ruclips.net/video/tk0oQGdq7ZM/видео.html 🔥💪
It says "full body" but where is the chest ?
How much weight should I use if I weigh 115 pounds and I am 16 years old?
Hey there! The weight you are going to use is approximately 50% of your 1RM. 💪
How do figure this out? Check out the following: strengthlevel.com/one-rep-max-calculator
Remember to keep in mind, you want to lift a weight that challenges you, yet still you can perform in proper form.
Hope this helps!
@@BlueStarNutraceuticals50% of wich excercise? i have different maxes in clean and press, squat, rows and deadlifts, this complex can't be done with one barbell?
Is this for guys only ?
Hi! No, women can perform our workouts as well. 😊
37 min 22lb
Good stuff! ✊
Let’s do this 14 times before I leave for college in a month.
I did my first workout in 45 minutes
Great work, dude! 💪
@@BlueStarNutraceuticals I’m a female with pcos. I hope this helps me loose weight from running to Pilates nothing worked. I hope this helps. I’ll give you an update 💪🏽
Sorry about that. 😊
39min 45 sec
Amazing job! Keep up the great work
first attempt i got to the first set of 8s, wasn't able to keep going using 10 pound plate
Great work! It's all about the progression! 🔥💪
2 weeks later completed the whole thing in 43 minutes 🎉
I did it in 32 mins
Amazing job! Keep at it and aim to improve every time
@@BlueStarNutraceuticals Thank you ❤️
IM a male will some of these exercise make my but bigger I’m trying to make it smaller
Hi there! 👋
Is your butt holding excess muscle or holding a few extra flabby pounds you wish to get rid of?
... or a bit of both?
Thanks for reaching out Definitely extra flabby pounds
Alright! Here's where we begin...
Check out "The 3x3 Faster Fat Loss Diet™": ruclips.net/video/tk0oQGdq7ZM/видео.html
On top of this, check out our Faster Fat Loss™ playlist: ruclips.net/p/PLg243d7aqXQITYVkI3Yg2Xp9H9s2KfX5A 🔥
90 pounds
34:40
Amazing job! Keep up the great work
49 minutes 13 seconds @95lb
Nice work! 👏
35 minutes
I had a blackout in 9th set
Awesome job pushing through, that's great time!
Can women do it?
Absolutely! 🙂
no because they will turn into men
Appalling time. I started gym a week ago after 3 and half year. And, I always like compound movement exercise I completed 20 sets with 65 lbs in 2 hours and 15 mins with rest. Shit I got to bring it down to atleast 50 to 55 mins and
Man... that's awesome though! Continue to take care of your diet, stay hydrated, get a good night's sleep... and be consistent with your training and you'll hit these numbers in no time! 💪
@@BlueStarNutraceuticals thank you for the kind words. Will keep going 💯
Oh, I made it within 35 minutes and 35 seconds with almost no rest except drinking water.
Amazing job! Keep training hard!
I'm 37 years old, 6ft 1 and 187lb, around 18% body fat. Have been practising weightlifting for 3 months, and I regularly do calisthenics.
Finished in 34 mins 10 seconds with a 12kg bar + 10 kg each side = 32kg/70lb total load.
8-9-10-10-9-8-7 was extremely difficult, especially at the second 10, and I had to stop on the way down after 7 reps for 2 mins 30 seconds, before slowly going from 6 reps to 1.
A great workout. I haven't felt so exhausted in a long time! Will definitely be doing this twice a week.
That's awesome progress! Keep up the hard work, and don't hesitate to share more of your journey with us. You've got this! 💪🏋️♂️
Does this not build muscle?
Short answer - yes. 🤓
However... 1) Your diet will be the prime dictator to whether you lose fat or build muscle. 2) To 'effectively' build muscle, pack it on, your diet will need to be in a caloric surplus and the training will be different such as the following playlists seen below:
Load & Explode™: ruclips.net/p/PLg243d7aqXQIiXAlJmyc9k923OAtAX8gy
Jonni Shreve ULTIMATE PPL Program: ruclips.net/p/PLg243d7aqXQK72wlYuGO_T6Pmq0BDZrJW
Or,
German Volume Training - Free Muscle Mass Program: ruclips.net/video/StzxwwnHluo/видео.html
💪🚀
33 minutes and 45 seconds
Awesome job! Keep training hard
@@BlueStarNutraceuticals thank you Sir
I am a big follower of blue star nutericals from my very first day for this three years...love you all Sir...and thank you following I have gained few muscle and good structure
Wait what? I mean its great but wheres chest? Triceps? Biceps??? They dont get hit anywhere in this?
Hey... that is correct. 👀
Check out the Faster Fat Loss™ playlist as you'll likely find a workout that best meets your needs - hitting chest, triceps and biceps as well. 💪🔥
ruclips.net/p/PLg243d7aqXQITYVkI3Yg2Xp9H9s2KfX5A
@@BlueStarNutraceuticals My Man! 😍
There's no way any human being with out an Olympic style fitness body could ever perform that workout. 440 reps.
If you think you can or think you can't you are probably right.
The weight and pace used to perform the workout will differ between every individual. It's simply a matter of doing your best and aiming to improve each time. Results or excuses, can choose one, can't have both 👍💪
WORKOUTS are unrealistic...that's why he doesn't show anyone completing it in his video...he should have shown only one rep of each exercise...then should have fast played one complete exercise 1-10 and 10-1
@@shalabhpandit8310 Its 1-10 10-1
@@shalabhpandit8310 umm..its not unrealistic..I did it.. it was tough.. you may not have the testicular fortitude to do it..
Yates row is better
Incorporate it or adjust to meet your needs. 💪
I hate wasting my muscle
Yeah... we don't want that!
What's your body comp goal for 2023?
@@BlueStarNutraceuticals I went from a 6 pack at 160 lbs to man boobs and a gut at 250. I'm tired of being like this, so I'm watching videos and starting tonight
New Year - New You! Let's get started with the 28 Day Challenge -> ruclips.net/video/TiRG-hfXzvM/видео.html
You'll also find in the video description below, the following:
🔥 FREE DOWNLOAD - 28 Faster Fat Loss Challenge ➞ bit.ly/3pIijfb
We're here for you man! 👊