As a youth Olympic gymnast, I agree. Also combining calisthenics trainings with minimalist trainings (which is what we high level gymnasts do) is also a great option, taking the best of all worlds and being functional as well as aesthetic.
@@robalexnat At my peak I used to train 6 days a week separated into 9 trainings. During the morning trainings we usually started out with callisthenics based “warm up” for 45 minutes where we would focus on things like planche, iron cross, handstands etc. But also incorporating less body weight oriented exercises such as Bulgarian squats, weighted core exercises etc. In the middle we would practice gymnastics. Then closing off each day we used to either do conditioning (2/6 days) or exercises that are associated with minimalist training. This would last about half an hour
I mix in some bodyweight stuff, usually ab work I learned from track & field, stretching and also occasionally some diamond pushups and some pistol grip pull ups as well. Sometimes leg raises.
Dude I want to say wholeheartedly, thank you. I’m still watching the video, and I’m gonna rewatch again along with your other vids. I’m gonna make my plan and hopefully show you how much you’ve helped one day.
I’m literally sitting here crying. My dream has always been to be lean like you. I don’t want to muscular or anything like that. I’ve been chubby since i was 10 years old. I have no education on fitness or diet. When at the gym i’m lost. I’ve lost weight in the past but only because i starved myself. I’m tired of feeling like i’ll never reach a lean body. 😢
Use RUclips to give yourself a basic education on insulin resistance and the low-carb ketogenic way of eating. Start with Dr. Fung, Dr. Ekberg, and Dr. Berg. If you transition to a keto lifestyle you can shed the body fat and stay lean, without being hungry all the time.
Find your caloric maintenance, count your calories (MyFitnessPal app is great for this) and go on a small caloric deficit. Do weight training or body weight exercise or whatever, even if you don’t want to be muscular, you’re gonna want to build muscle to look good, or you will not look good when you lose weight, trust me. When you’re chubby, it’s easier for you to build muscle, compared to when you’re skinny. Build muscle and gradually reduce your weight. You got this.
At the end of the day, it doesn’t matter what exercise you do, it matters that you exercise. It doesn’t matter what diet you follow, it matters that you eat well, in whatever way that works for you. You don’t have to do any one thing in any one way or think in any one way. Focus on you, and doing whatever helps you along with your journey. Whatever doesn’t help you along or doesn’t feel right, drop it. Fuck all this noise that makes you feel bad. Just keep pushing.
It’s rare that I hear someone talk about injuries. Last year I tore my rotator cuff and serratus anterior. I’ve been doing physical therapy for the last year and have lost all of my gains. Slowly starting to get back on track .Thank you for the video!
I worked out in the gym for over 5 years and I bulked up and gained muscle, but recently when I shifted to some other city and decided to do my own transportation of my home equipment s and stuff. I realised that I could carry heavy loads, but soon my body couldn't handle the different loads and pressure and techniques. My body had limited range of motion and it was painful and tiresome after all the work was done. I could feel myself, heaving, panting and my back just gave out. I realised that you can lift hundreds of pounds in the gym, but it should be functional for daily use too
I always appreciate your insight. I especially appreciate the considerations to aesthetics. Bodies, like art, are subjective. Styles and trends change, but health and balance are the constants one should always strive for. Learning to walk a holistic path of a healthy lifestyle is itself a reward. I do this for me, not for anyone else. My path is my own and I love every step. Thank you for introducing me to a more holistic approach.
You've inspired me honestly to minimal train. I was hard on myself for not hitting the gym everyday. My mental health and just esteem towards the gym has changed so much minimally training. I can also focus on seperate things now too
The minimalist approach is what I've been doing for a few months didn't even know it had a name haha. Mixing Strength AND HYPERTROPHY, so important. I've had so much progress on basic compound lift because of that it's crazy. Even though I'm going 6 times a week to the gym, as you said I'm not like those people living for the gym, other hobbies that are as much or even more important than the the gym. Discovered your channel about two days ago and it's a just fresh air, so satisfying to watch your videos, much love from France!
I think I'd like to do more compound lifting (female over 50), and just started with hip thrusts and RDLs. I used to do squats, but honestly (low weights) my thighs got bigger than I liked, so I have switched. The squat issue was not the cast when I went back to the gym at 49 for a year, but after 2 years off and returning around 6 months ago the results are not the same and building muscle is harder now, and the squatting isn't for me, but I do enjoy trying to push myself with the couple of compounds I mentioned. It is all trial and error I guess.
I like the realistic and healthy approach you take with your vids… I remember when I started working out it was all about absolutely annihilating your muscles with things like 10x10 ‘German volume training’ or bros saying you had to be a power lifter to look good… I built a decent base but could have done things way more effectively
@@stephaniesmith760 not sure if I’m the reply you’re looking for but I used to take whey protein, but if you have a good diet it isn’t necessary at all… I do take vitamin d, k2 and magnesium after getting a blood test and finding out I was severely deficient though and feel healthier after getting that addressed. I also take omega 3 supplements/ try to eat salmon once a week.
When I just focus on lifting and going heavy with few reps, I just bulk up but get no definition. Power lifting does not cut it for me. It's not fun and doesn't give me the results I want. There are other training options that are way more enjoyable and provide better fitness and appearance.
I’m training for almost 5 years and also came to the conclusion, that I prefer a leaner physic rather than being very big. The main reason for that is me being functional, athletic and for the most important part healthy. You’re knowledge really helps me getting there and I really learned some new things over you’re past videos. With that being said, I just wanted to thank you for the effort you put in you’re videos and keep going! Greetings from Germany brother 🙌🏽
Bro I play football and i want an athletic and lean physique (I am between skinny and skinny fat) So how should I build muscle and still be fast Btw I can do 20 pushups and starting with pull-ups and I am 14 y/o
@@fanblock_07 Ok Bro, so I am 24. I would recommend you to keep working on some athletic drills, that you are probably doing during team trainings. You are still pretty young and definitely grow in terms of mass and size. So I would recommend you to keep working with body weighted exercises, because the won’t harm you’re body, unlike some heavy weights when used incorrectly. Keep working on Push-Ups, Pull-Ups and maybe get yourself a pair of resistance band to later adjust the difficulty. You should also do a lot of stretching and mobility work, to prevent injuries during your games & practice. Hope I could help you a little bit! Keep grinding! 💯
I've been working out for two months, and I wish I found out about this earlier. I'm glad I found out there are far more efficient and less tiring ways to build body and strenght altogether. Thank you so much for this!
Body weight exercises can be injury prone if you weigh heavy and push too hard towards the beginning of your health journey. We can't assume everyone is skinny or skinny fat at the beginning of their journey. They might be very overweight. I loved your video bro. Thank you!
@@voidrandom321 yeah. I was skinny when I was a kiddo. But my lil bro is a bit overweight. I take him to the gym with me when I go and we do variations of compound exercises with VERY light weight or body weight exercises like squats with low # reps with every set. I don't push him; once he gets in the habit, he'll start losing weight and gain strength to go heavier! :) Just gotta start slow but keep consistency!
While that is certainly true it also needs to be said that you can (and should if you're capable) select and scale exercises to what you can currently comfortably do. For somebody who is overweight it might not be safe to do full push ups or full squats, but perhaps instead of full push ups they could do a wall push up, or do a chest press of some sort in bed if they're bedridden. In terms of squats it may not be a good movement to do at all (be careful with those knees!), or you might just try getting up from a chair a bunch of times while supporting on a table or something like that. If you're very heavy it's probably best not to focus too much on one certain routine and it's probably better to focus on building mobility, just gaining more muscle in general and most importantly losing weight. It's entirely possible to lose a lot of weight without ever going to the gym by reducing intake of refined food items, limiting refined sugar and trying something like intermittent fasting to build a better relationship with food. In the end you only have one body and you need to be careful with it! If you can't do certain movements without pain don't force yourself to do them. Don't bust a knee just because you're trying to do a squat. Be supportive of yourself. I myself sadly can't do a lot of things because I have permanent damage in my lower back, and while it really sucks I just really have to listen to my body. For me losing weight already helped a bunch and I'm slowly kind of finding my way around.
The one thing I'd like to add is that the minimalist training method is more sustainable for the long run than power lifting or body building. I'm 62 years old, have been injury free for years and have good mobility. I strength train twice a week and then on my "off" days I work on stability, mobility, swim, and take classes in myofascial release (which for me has been the key in keeping injuries at bay). As I've aged, I've been less able to handle lifting heavy weights and I have to be more mindful of doing exercises that are easier on my joints. I also need to rest more in order to avoid injury. After spending the summer out of the gym (surfing, kayaking, paddleboarding, bicycling, walking, hiking) I'm ready to head back to my minimalist (and more indoor) training regimen. This system works for me and I'm consicously working toward being mobile and active for as long as I can (my mother skiied well into her 80s). Enjoy your videos and your channel. Thanks for posting.
Another great video man. In the past I never was able to be consistent with working out and ended up burning out with work and the gym. Really been able to enjoy my workouts so far after following your way of training. Thanks man
So true! I’d say my plan is pretty minimalist. 4 (sometimes 5) days a week. It’s a mix of strength training, body weight and burpee training. I love it! My workouts are never longer than 30 minutes and I’m in the best shape of my life. It’s easy. And I can stick with it. Also I prep almost everything. Here’s a great trick. When I cook a meal I don’t just cook one. I cook at least 2 to 3 at the same time and I date and freeze what I don’t plan on eating in the next few days. Then I only have to cook a few times a week. It makes eating healthy easy and convenient. I do love this style. Especially at 40 with two kids.
@@skillup84 he won’t bro these mfs like to keep shit on their own once I get started and succeed in my body building training I’ll 100 percent share my routines ion wanna be selfish like that
I spend 25 minutes in the gym 4 days a week ideally doing full body push and pull exercises each time with compound lifts. I stick to the 5x5 strong lifts way. Also I practice daily intermittent fasting and tweak my weight with prolonged fasts up to 72 hours. I eat a carnivore diet and so that's a couple pounds of beef a day. That makes things very low investment for big results at least for me. I'm 6'4" and lean and muscular so I do this way to stay looking athletic. One other thing that I do is work my traps and my neck to get that more athletic look. This gets me and keeps me vascular, muscular , strong, flexible and lean with good proportions. I don't look like a body builder. I look more like a soccer player and that's my goal. Aesthetics.
Very good Michael. I started hitting the gym a couple of years ago. Complete newbie. This is the year I have become way more consistent and combined with a good diet, some intermittent fasting, I’m seeing muscle I never had before in life.
I so much prefer the minimalist way! Small seemingly insignificant steps, completed consistently over time will create radical difference! That’s the compound effect. When you do BJJ and other sports, do you do them same day as gym or on rest days? Cheers
This is great advice. I was a varsity athlete, and we did all compound lifts for hypertrophy or what this video calls 'minimalist training.' I do about 60min sessions, always staying low on weight. about 8 reps etc. It is the best. Low injury risk, time efficient and athletic
Totally love Calisthenics for the fact that it makes me be able to use my body in ways that just weight training doesn't allow me to. That specially helps me at work and everytime I do any type of sport.
So much wisdom here. Once I realized how important consistency is I moved away from focusing on outcomes and tried to work on the process. Of course desired outcomes influence the process but so do things like the environment you want to work in, the tools you want to work with, time, and how certain exercises make you feel. Aesthetics is fine, everybody wants to look good, but it's also elusive. You might think yourre doing something that is going to make you look good when the one you care about the most could care a less or prefers some other look. I know in women what really gets me hard is homely but healthy and moral. Hard to find though I'm definitely not the only one looking for that. Anyway, im trying to make my work something I look forward to doing and not becoming some slave to an elusive outcome.
Wow, becoming a slave to an elusive outcome. I’ve been doing that for the last 10 years. Thank you for summing up this video in 5 seconds. Everything he said pointed to that very point. Get a goal, get a plan, get it going, stay consistent with fluidity.
@@HHMinistri I could be off. People are different. Part of my narrative might come form working with so many deconditioned people as a therapist. Deconditioning can put you in a place where the narrative of some of the super fit doesn't quite register. Not trying to lower the bar though just expressing another approach.
Thank you, man. I think this is the most helpful and beautifully explained video on this topic I’ve seen since joining the gym community. I’m a total newbie and have only been to the gym six times, and I’ve been having a hard time finding a routine. I appreciate the content you’re putting out, and plan to stick to it. Keep it up. 👍
This channel has helped me understand how important low body fat is for showing the muscles, but there's still something that surprises me: I've been diligently working out for about 15 years; I don't go to the gym, but I have a simple routine at home with just a few variations; well, the volume of my muscles hasn't changed drastically during the years, even though I am very disciplined. There are many guys that I meet in everyday life who have more volume in the pecs, the shoulders, the arms... My routine is made of the following exercises: decline push-ups, squats, pull-ups, lateral raises and shoulder press alternating in a circuit that is repeated 6 times x3/week. I don't lift heavy weights but, by slowing down the movements, the time under tension does the trick and I always reach failure at about the 5th repetition. The only thing I have never truly applied is progressive overload, but I have a reason: my body always seems to reach failure at the same repetition; in other words, it never gets accustomed to a specific load to the point of giving me the incentive to increase it. Maybe it's because I calibrate time under tension so that failure always happens at low reps... who knows. I don't want to become very big, guys, but I want people to notice that I train, at least. Thanks to this channel I learned that low body fat is important to show the muscles: I had an improvement in this regard, but probably I should lose even more fat (I don't have a six pack, but my belly is flat). Or maybe my problem is that my sleep is never enough (I work as a doctor and I often have terrible shifts). I eat everything with appetite, I drink a protein shake after every workout and I do intermittent fasting. Even with such discipline, my brother yesterday told me: "You have a good physique, but you don't seem to have the shape of the typical guy who gets pumped at the gym". Hearing this after 15 years of training is frustrating. A couple of girls told me I have good pecs, but my impression is that my physique seems quite fit under certain lights and mediocre under others. What should I do?
I like your point about doing stuff outside of the gym. I used to go to the gym when I was like 18. I went 5 times cuz I thought more is better. Now at 28, I only go 2 times, maybe 3 at max. I see it more as something that's going on in the background, to get to a baseline of strength, health and looks. But with training 2 times a week, I can do other sports aswell for 1 or 2 days in addition to that. Also, for beginner lifters or just in general, 2 times should be enough to build a decent physique, even if it might take a little longer. Cheers.
Thank you so much dude, this video really helped me understand training more. For my first year I did bodybuilding training (although I didn't know that's what it was) because I just cared about looks, but I didn't like going to the gym so much and most of the lifts really bored me. I've now started a 3 day a week full body routine of just bodyweight and functional exercises and am loving the change!
Great video as always. I’m starting a style of minimalist training called GZCLP (made by a certified lifter and is tried a true). It does exactly what you say, mix the best parts of power lifting and body building into a 3 days a week routine. My end goal is to have a more calisthenics body but with being obese it wouldn’t be efficient for me to do it yet.
Although I don't agree with everything you've said, I really like the way present your independent thoughts. You discuss what you've learned from experience, and your logic behind it, and give room for others opinions. You encourage people to walk their own path, and not follow social expectations. Be careful you don't lose that as your channel grows!
This is why I really like the RUclips channel The Bioneer. He focuses on "Superfunctional Training" which has a lot of the elements of the minimalist training you described. His workouts are calisthenics focused, but he tweaks them by adding some weight lifting or adding weights to bodyweight movements or use of other exercise equipment like sandbags. His rep ranges are a little higher, but that's because he has "gauntlet" dropsets where you start at the hardest version of an exercise you can do, and then once you reach technical failure, drop down to the next easiest. So for a made up example (not pulled from a routine of his) you start with 8 one arm pushups (with your weaker arm first) and then switch to diamond pushups when you can't do anymore. If you run out of gas on the diamond pushups before you hit 50 reps, you switch down to normal pushups. If this is the second set and your muscles are shaking and just can't do those last ten pushups, you switch to pushups on knees and bang them out. Boy do my muscles get fatigued, and because it's recruiting so many muscle fibers, the hypertrophy is really good for the high rep range. You're basically building strength and stamina at the same time. You might not be the absolute strongest you can be, but your ability to exert what strength you do have will be much greater. What use is being able to chop a huge log in one extremely impressive swing if you can only do it once and there's a whole stack of wood behind you?
you can focus on strength when doing calisthenics search up the planche and maltese. you can also do calisthenics movements weighted to train for strength. WEIGHTED PULL UPS and DIPS are one of the greatest weighted calisthenics exercises!
This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
Pilates, ballet, and freestyle swimming produce awesome physiques IMO .. elegant, refined, and powerful. Also, the importance of zinc, protein and B vitamins from real food. Red meat from pastured animals (not industrial agriculture crap) plus a source of soluble protein to feed your microbiome will cover the basics. Sunshine. These things give men a confident vibe that comes from good health and access to resources. It's funny because I recall my grandmother saying something similar 60 years ago and now, after many decades of living, I really see that it is true.
i enjoyed a minimalist HIIT work out that helped me build muscle along with diet 9 rep max rotating zone focused total body workouts more then once a day every day
I’ve never understood why body weight calisthenics are called beginner friendly when they are by definition way more difficult for those that are out of shape. It’s so much easier to grab a set of weights and build strength first before trying to lift your entire body and getting scared by how hard it is.
Great video, well explained, Ive boiled down my workout routine to four exercises, twice a week: Barbell Squats, Push Ups, Chin Ups and Farmers Walk I think this is well-rounded and because its so simple theres really no excuse to skip it 👍🏻
Truly insightful. Neatly broken down with the pros and cons involved in each training style. Looking forward to the future videos. They come as an absolute breather! Also it would be nice to see you workout in one of your videos.
I just started last week and it might considered be Minimalist because I only do resistance training using my dumbells 3 times a week, Plus I put some crunches after each training. in between days, I do cardio mostly Jumping rope because I have been enjoying the rope and beginning to put some tricks and it's said it is a great calorie burner. I am around 232 lbs when I last checked, like 2 weeks ago. All I want is to at least erase fat and have a lean body for once in my life and maybe maintain it for the rest of my life. I have been enjoying the process lately but you know it it's only been two weeks. I know I might stumble in the near future but I don't care how long it will take but I will reach my goal to erase the love handles and have a lean body.
@@jamesmorgan1967 it has been a month and i lost 14 lbs. might be some water weight to it but it was definitely a good start. Thanks for cheering me on!
100% about the aspect of not over obsessing with working out and chasing a pump. I see so many people that i know go to the gym and that's all they think about. They think because it's healthy for them it must be good, but then they realise they still have $14 in their bank account. I think this way of working out truely is the best to focus on financial gains as well as muscular gains.
I´m already on the process of getting lean last year I gained a lot of weight and felt sloppy and slow, thanks for the advice, I hope I can get a lean body
I cant thank you enough for these videos man. Literlly tomorrow I finish the 2nd month of working out with your routine, so Im moving on to the second "part" or routine next week. Feeling great lately
90% of people should 100% start off with minimalistic training and only progress to other types if they absolutely fall in love with it. I've made the error of trying to do a decent amount of volume and the busy life and distractions always derail my progress. It might sound dumb but I only set out to do one upper body movement 3 times a week, and one lower body movement 3 times a week. Turns out that I have a lot of motivation to keep that up, even add a few exercises on top if I feel like it, but not getting carried away and deciding the raise the bar.
I was confused about one particular thing: should I do minimalistic calisthenics or minimalistic workouts for the fastest and most effective progress? Thank you for the video it really helped a lot.
I like the idea of a minimalistic approach, it suits my way of life, I don't want to spend hours in a gym, I perfectly get what you mean, is more organic, doable, and also joyful, I like Pilates for this purpose. i would like to look aesthetic, I am already slim, but i dont want to lose more fat, should I take protein after my training? Im a girl.
The "recommended" amounts of protein for women are way too low, and odds are you could use more protein overall; timing isn't the main factor. I am a woman, age 50, at my ideal weight of 130 pounds, and I strive to consume at least 100 grams of protein every day. Many days I eat 120 g or 150 g of protein. I do not take any protein powders or supplements; it is very easy to get all that protein eating an animal-based diet, and animal protein is complete. Someone who eats plant-based must eat a lot more volume of food to get that amount of protein, probably relying on supplements and must pay careful attention to complementary foods to get complete protein. No matter the workout style, muscle simply cannot be supported if there is inadequate protein intake. Of course, having more muscle contributes to having a more aesthetic and more functional body.
This video makes a lot of sense i want to try the minimalist way , could you possibly make a video explaining how the split would look like in a week of this training style ??? Please i would really appreciate it 🙏
You're growth is insane my man 💪. I remember coming across one of your first videos on this channel and I knew you'd make it on yt but this quick!!! 100k in like 2 months! Never. Keep it up (p.s I'm subbed on another account)
I do calisthenics 5 days a week at home, 3 days of weighted pullups with 40lbs strapped on and 2 days of body weighted pullups while weighing 204lbs. I also do 30 mins of Tabata 3 times and normal HIIT 2 time a week for cardio to lose weight and my heart health as well. I try to implement calf raises and free weight exercise to get the most potential, I dont have much but I make the best of it. I can probably add your minimalist workouts as a bonus to add on
I appreciate your advice. I’ll try to my best to takes these tips into consideration while training, I really appreciate it. I’ll keep updates from here on out. Right now I’m 165 my goal is 155 and lean at 5’10.
Lately I've been rethinking weight training and actually doing calisthenics with a pull up bar, and gymnastics rings. Theres a good weighted vest that mounts weight plates on your chest very center of mass which looks like it would be really easy to work with to add weight to my calisthenics routine. I've been enjoying this form of training more as it's just more fun. Also I nearly died doing a freebar squat with an olumpic bar after using a smith machine for so long, so Im less crazy about doing those now. Im a martial artist and I don't feel like injuring myself.
Have you been watching Physical: 100 as well? If not, it's an amazing show! Really shows how fitness can take many forms and how important functional fitness is.
Great video! My question is more performance focused as an athlete then aesthetic focused, but it seems you really know what you are talking about. How would you structure a week of training to perform at a high level and maintain an aesthetic body? I find an aesthetic body does not always come with an athletic focus training. Would one want to combine the latter two forms of training? Training to have both fast and slow twitch muscle fibers? Allowing one to exert minimally for a longer period, and still be able to get a burst of strength when needed? Training with higher reps in order that the slow twitch fibers become more efficient and effective at absorbing oxygen and pair that with higher "strength" days to allow for the generation of fast twitch fibers for strength? Getting the best of both worlds? Would you do them on the same days or separate them like some people would separate muscle groups?
Kind of an odd question but do you trim/shave/wax your chest hair? Because I noticed in some of the before and after pics that you used to have chest hair. How do you manage it and could you give and tips? I would love to see a video about it! Male hair maintenance advice for better muscular athethic is so hard to find.
I have some gripes with his idea of Calisthenics and Minimalist training. I think Calisthenics isn't beginner friendly at all. Progressive overload is very difficult. Since you have to change the entire exercise, as opposed to just adding weight. It's also way harder to create a program that hits all the muscle groups from all the angles and in full range of motion. Again, because of a lack of simplicity present with machines, cables and other tools. And the mental load on Calisthenics is actually much higher because you don't face training wheels that aid you in execution. You often also use additional skills like balance or body awareness in bodyweight training. On the other hand gaining strength is very much possible with Calisthenics, as we see with the gymnasts. The way he describes minimalist training however, doesn't sound very safe at all. By focusing on a small amount of movements, that you don't switch up you'll inevitably create a muscle imbalance and will lack development in smaller supporting muscles because you can't fatigue them before another muscle fails. Therefore, I think that minimalist training isn't great in terms of injury prevention. That fact also limits the functionality of that training, especially since injury is a big part of functionality imo??? Your body won't be able to adapt to new movements, even if they are similar to your training, which leads to less strength transfer. I think one could also argue against athleticism, but I think I made my point clear.
I have always done this from the very beginning. Never understood the people who would make it their whole life. Fitness has always been to enhance life, not become it. Train an hour 4 times a week is plenty if you are effective. Rest is good diet and sleep. It is not super complicated.
Hey brah, big heavy compound movements work great and all, but at some point you need to isolate your muscles. Eg, bicep curls will shoot your pull ups through the roof.
almost every older powerflifter I have known has major injuries from powerlifting, powerlifting is not the smart way at all, I know some people gonna be mad but the reality of powerlifting is that only a very few percentage of people are built for it, normally people that grew up lifting, like farmer boys etc, I knew one geezer who was 62 fit as a fiddle, never had any pains used to lift heavy all the time, but grew up on a farm, he was used to it, his body built into powerlifting as he grew from a child, but those people I can count on my hand, on the other side I've known dudes who were benching over 200kg for reps, deadlifting 300kg+ and are completely against it now, even known dudes in wheelchairs because powerlifting messed up their body
Conjugate is the best approach if you want a balance of everything. You can train all the aspects in the same week in just 4 or even 3to2 days. It is literally the best approach for athletes,general pop, lifters, Everyone
Hi Wanhee, Please consider another approach to strength training, and it is the approach Bruce Lee chose: the isometric/contraction exercise regimen. He was very strong, but he did not become strong by expanding and enlarging muscle cells, rather, he strengthened the cells by making them harder. The muscles cells were very defined, and the major benefit was strength, and the strength lasted longer. Injury is minimal, and you can continue wearing the same clothing, instead of bulking up. This style of training fits the minimalist concept very well. Look at Bruce Lee's life. Thank you. Robert
I would have to go with a combination of calisthenics and MMA training for my ideal body type. I like the idea of not having to go to a gym and training with minimal equipment, and solo if possible. A heavy bag, a pull-up bar, yoga blocks, some focus mitts, kettlebells and surgical tubing are really all the equipment I'd need or want. Maybe some light (2 - 5 lb) dumbbells for shadowboxing too.
Sounds a little bit like me with exception that I didn't ego lift but had issues with lower/upper cross syndrome and fucked up posture so every lift I did was not good enough. I worked up extremally hard but it's not about working hardest, but smartest. Got some results but I am pretty sure I will achieve greatness once I deal with my issues and relearn everything from basics movements.
Hello I just started doing strength training workouts for chest, shoulders, back and arms at home and I seem to be getting puffy is that normal bc I read somewhere u become quite puffy for a while before getting lean
I consider myeslf a minimilist trainer, I incorporate microworkouts throughout my day, barely ever breaking a sweat and just kind of ignore tracking anything, mostly just focusing on mind muscle connection and staying unstressed and I look the better than ever since I started this mindset and not worrying so much about routines and sets and reps and what not. Also hunger is my new best friend.
I think I've always instinctively went for minimalist only because I've never really push training specifically but still managed to keep at it anyways. But I'm getting older like anyone else and eventually, the battery doesn't recharge just as easily as time goes by and isn't overflowing as it use to, AND that damn COVID period was harder on me, or let's say I've let it be harder on me ;) I think it is a worthy approach for its balance with the rest of life and being able to not plan your life according to your training but rather adapt your training according to the rest of your life ;)
Are you taking notes? I have a notion that I use everyday when i go to the gym, and it feels so amazing to literally see the numbers go up every session I go to. Really recommend it (also you get to see how much you have change in X time)
Thank you for this video. I just turned 60 and have been training mainly bodyweight and kettlebells for the past couple of years, but I am not getting the results I want. I am very fit, but still have extra in the core area that I want to burn off. Your comment in this video about you trying too many types of workouts is what I think my problem is. I don't do the same workout twice in the same week, I am always trying something I watched or read that week, but it obviously is not working. Hello again, Wanhee, I am back after downloading two of your programs using links in the description, the Minimalist and Bodyweight routines. I have a couple of questions, please: 1. I do not go to a gym, I either workout at home or my wife and I do outdoor workouts (hill workouts and stair climbing), so I don't have the heavier weights available for some of the exercises in the Minimalist workout. Any recommendations? 2. Second question is related to part of the first, specifically the stair climbing. We do stair climb workouts every weekend, usually Saturday mornings. How do you think the Minimalist workout should work if I am doing a leg workout on a Friday, and we have stairs the next morning? Thank you again, Marc
I recommend checking out the Bioneers video on bodybuilding, he argues that not only is it aesthetically pleasing it can be functional as well. Great video!!!
I would love to know how you schedule your workouts and your sports sessions in a week. I’m in the same boat. My main hobby is playing football and training seems like it’s getting in the way of that and I can’t seem to have the time and energy to do both.
To build a body like that I thought we first had to not talk about fight club. But yeah, It's great! Teaches you to trim your nails, buzz your head. Lost a tooth. But hey, even the mona lisa is falling apart. At least I got that body!
As a youth Olympic gymnast, I agree. Also combining calisthenics trainings with minimalist trainings (which is what we high level gymnasts do) is also a great option, taking the best of all worlds and being functional as well as aesthetic.
What do you mean by combine? How would that work and with what frequency training?
@@robalexnat At my peak I used to train 6 days a week separated into 9 trainings. During the morning trainings we usually started out with callisthenics based “warm up” for 45 minutes where we would focus on things like planche, iron cross, handstands etc. But also incorporating less body weight oriented exercises such as Bulgarian squats, weighted core exercises etc. In the middle we would practice gymnastics. Then closing off each day we used to either do conditioning (2/6 days) or exercises that are associated with minimalist training. This would last about half an hour
I mix in some bodyweight stuff, usually ab work I learned from track & field, stretching and also occasionally some diamond pushups and some pistol grip pull ups as well. Sometimes leg raises.
At what point do they start including PEDs in your routine though lol do you hear about that from you coaches etc or from other competing adults?
@@ssk58607 I never needed or wanted them.
Dude I want to say wholeheartedly, thank you. I’m still watching the video, and I’m gonna rewatch again along with your other vids. I’m gonna make my plan and hopefully show you how much you’ve helped one day.
Thank you! I look forward to seeing it ;)
@@wanheekim where are your white shorts in the thumbnail from?
I’m literally sitting here crying. My dream has always been to be lean like you. I don’t want to muscular or anything like that. I’ve been chubby since i was 10 years old. I have no education on fitness or diet. When at the gym i’m lost. I’ve lost weight in the past but only because i starved myself. I’m tired of feeling like i’ll never reach a lean body. 😢
Do something about it… put the work in the gym
Use RUclips to give yourself a basic education on insulin resistance and the low-carb ketogenic way of eating. Start with Dr. Fung, Dr. Ekberg, and Dr. Berg. If you transition to a keto lifestyle you can shed the body fat and stay lean, without being hungry all the time.
Find your caloric maintenance, count your calories (MyFitnessPal app is great for this) and go on a small caloric deficit. Do weight training or body weight exercise or whatever, even if you don’t want to be muscular, you’re gonna want to build muscle to look good, or you will not look good when you lose weight, trust me. When you’re chubby, it’s easier for you to build muscle, compared to when you’re skinny. Build muscle and gradually reduce your weight. You got this.
At the end of the day, it doesn’t matter what exercise you do, it matters that you exercise. It doesn’t matter what diet you follow, it matters that you eat well, in whatever way that works for you. You don’t have to do any one thing in any one way or think in any one way. Focus on you, and doing whatever helps you along with your journey. Whatever doesn’t help you along or doesn’t feel right, drop it. Fuck all this noise that makes you feel bad. Just keep pushing.
Calorie deficit and what you eat will make a huge difference
I'm 52 and am trying to lose 11% body fat butttt, yesterday I did a pull up! I lifted my own weight. Yay!!! This was interesting. Thank you!
It’s rare that I hear someone talk about injuries. Last year I tore my rotator cuff and serratus anterior. I’ve been doing physical therapy for the last year and have lost all of my gains. Slowly starting to get back on track .Thank you for the video!
I worked out in the gym for over 5 years and I bulked up and gained muscle, but recently when I shifted to some other city and decided to do my own transportation of my home equipment s and stuff. I realised that I could carry heavy loads, but soon my body couldn't handle the different loads and pressure and techniques. My body had limited range of motion and it was painful and tiresome after all the work was done. I could feel myself, heaving, panting and my back just gave out.
I realised that you can lift hundreds of pounds in the gym, but it should be functional for daily use too
I always appreciate your insight. I especially appreciate the considerations to aesthetics. Bodies, like art, are subjective. Styles and trends change, but health and balance are the constants one should always strive for. Learning to walk a holistic path of a healthy lifestyle is itself a reward. I do this for me, not for anyone else. My path is my own and I love every step. Thank you for introducing me to a more holistic approach.
Thank you so much Cindy!
You've inspired me honestly to minimal train. I was hard on myself for not hitting the gym everyday. My mental health and just esteem towards the gym has changed so much minimally training. I can also focus on seperate things now too
The minimalist approach is what I've been doing for a few months didn't even know it had a name haha. Mixing Strength AND HYPERTROPHY, so important. I've had so much progress on basic compound lift because of that it's crazy. Even though I'm going 6 times a week to the gym, as you said I'm not like those people living for the gym, other hobbies that are as much or even more important than the the gym. Discovered your channel about two days ago and it's a just fresh air, so satisfying to watch your videos, much love from France!
Merci!!
I think I'd like to do more compound lifting (female over 50), and just started with hip thrusts and RDLs. I used to do squats, but honestly (low weights) my thighs got bigger than I liked, so I have switched. The squat issue was not the cast when I went back to the gym at 49 for a year, but after 2 years off and returning around 6 months ago the results are not the same and building muscle is harder now, and the squatting isn't for me, but I do enjoy trying to push myself with the couple of compounds I mentioned. It is all trial and error I guess.
I like the realistic and healthy approach you take with your vids… I remember when I started working out it was all about absolutely annihilating your muscles with things like 10x10 ‘German volume training’ or bros saying you had to be a power lifter to look good… I built a decent base but could have done things way more effectively
Exactly!
Do you take any supplements?
@@stephaniesmith760 not sure if I’m the reply you’re looking for but I used to take whey protein, but if you have a good diet it isn’t necessary at all… I do take vitamin d, k2 and magnesium after getting a blood test and finding out I was severely deficient though and feel healthier after getting that addressed. I also take omega 3 supplements/ try to eat salmon once a week.
When I just focus on lifting and going heavy with few reps, I just bulk up but get no definition. Power lifting does not cut it for me. It's not fun and doesn't give me the results I want. There are other training options that are way more enjoyable and provide better fitness and appearance.
I’m training for almost 5 years and also came to the conclusion, that I prefer a leaner physic rather than being very big. The main reason for that is me being functional, athletic and for the most important part healthy. You’re knowledge really helps me getting there and I really learned some new things over you’re past videos. With that being said, I just wanted to thank you for the effort you put in you’re videos and keep going! Greetings from Germany brother 🙌🏽
Bro I play football and i want an athletic and lean physique (I am between skinny and skinny fat)
So how should I build muscle and still be fast
Btw I can do 20 pushups and starting with pull-ups and
I am 14 y/o
@@fanblock_07 Ok Bro, so I am 24. I would recommend you to keep working on some athletic drills, that you are probably doing during team trainings. You are still pretty young and definitely grow in terms of mass and size. So I would recommend you to keep working with body weighted exercises, because the won’t harm you’re body, unlike some heavy weights when used incorrectly. Keep working on Push-Ups, Pull-Ups and maybe get yourself a pair of resistance band to later adjust the difficulty. You should also do a lot of stretching and mobility work, to prevent injuries during your games & practice. Hope I could help you a little bit! Keep grinding! 💯
@@KyojinKurimo thanks for the recommendation ❤️
@@KyojinKurimo btw should I increase my reps slowly or do harder variations?
@@fanblock_07 gottcha
I've been working out for two months, and I wish I found out about this earlier. I'm glad I found out there are far more efficient and less tiring ways to build body and strenght altogether. Thank you so much for this!
Body weight exercises can be injury prone if you weigh heavy and push too hard towards the beginning of your health journey. We can't assume everyone is skinny or skinny fat at the beginning of their journey. They might be very overweight.
I loved your video bro. Thank you!
l literally got multiple injuries and muscle imbalance from starting the bodyweight exercises.
@@voidrandom321 yeah. I was skinny when I was a kiddo. But my lil bro is a bit overweight. I take him to the gym with me when I go and we do variations of compound exercises with VERY light weight or body weight exercises like squats with low # reps with every set. I don't push him; once he gets in the habit, he'll start losing weight and gain strength to go heavier! :) Just gotta start slow but keep consistency!
While that is certainly true it also needs to be said that you can (and should if you're capable) select and scale exercises to what you can currently comfortably do. For somebody who is overweight it might not be safe to do full push ups or full squats, but perhaps instead of full push ups they could do a wall push up, or do a chest press of some sort in bed if they're bedridden. In terms of squats it may not be a good movement to do at all (be careful with those knees!), or you might just try getting up from a chair a bunch of times while supporting on a table or something like that.
If you're very heavy it's probably best not to focus too much on one certain routine and it's probably better to focus on building mobility, just gaining more muscle in general and most importantly losing weight. It's entirely possible to lose a lot of weight without ever going to the gym by reducing intake of refined food items, limiting refined sugar and trying something like intermittent fasting to build a better relationship with food.
In the end you only have one body and you need to be careful with it! If you can't do certain movements without pain don't force yourself to do them. Don't bust a knee just because you're trying to do a squat. Be supportive of yourself.
I myself sadly can't do a lot of things because I have permanent damage in my lower back, and while it really sucks I just really have to listen to my body. For me losing weight already helped a bunch and I'm slowly kind of finding my way around.
also took a long time for beginner to do proper pull ups. not really beginner friendly for some exercises with a high rep range.
overweight people cant do calisthenics lil bro
The one thing I'd like to add is that the minimalist training method is more sustainable for the long run than power lifting or body building. I'm 62 years old, have been injury free for years and have good mobility. I strength train twice a week and then on my "off" days I work on stability, mobility, swim, and take classes in myofascial release (which for me has been the key in keeping injuries at bay). As I've aged, I've been less able to handle lifting heavy weights and I have to be more mindful of doing exercises that are easier on my joints. I also need to rest more in order to avoid injury. After spending the summer out of the gym (surfing, kayaking, paddleboarding, bicycling, walking, hiking) I'm ready to head back to my minimalist (and more indoor) training regimen. This system works for me and I'm consicously working toward being mobile and active for as long as I can (my mother skiied well into her 80s). Enjoy your videos and your channel. Thanks for posting.
Another great video man. In the past I never was able to be consistent with working out and ended up burning out with work and the gym. Really been able to enjoy my workouts so far after following your way of training. Thanks man
Thank you channers! Glad you're enjoying the workouts :D
So true! I’d say my plan is pretty minimalist. 4 (sometimes 5) days a week. It’s a mix of strength training, body weight and burpee training. I love it! My workouts are never longer than 30 minutes and I’m in the best shape of my life. It’s easy. And I can stick with it. Also I prep almost everything. Here’s a great trick. When I cook a meal I don’t just cook one. I cook at least 2 to 3 at the same time and I date and freeze what I don’t plan on eating in the next few days. Then I only have to cook a few times a week. It makes eating healthy easy and convenient. I do love this style. Especially at 40 with two kids.
dude can you give me any plan or something or any suggestions
@@skillup84 he won’t bro these mfs like to keep shit on their own once I get started and succeed in my body building training I’ll 100 percent share my routines ion wanna be selfish like that
Every day I am rewatching your videos. They keep me going through my own journey. Nothing more to say other than THANK YOU BROTHER.
Thanks a lot Alfie. Means a lot
I spend 25 minutes in the gym 4 days a week ideally doing full body push and pull exercises each time with compound lifts. I stick to the 5x5 strong lifts way. Also I practice daily intermittent fasting and tweak my weight with prolonged fasts up to 72 hours. I eat a carnivore diet and so that's a couple pounds of beef a day. That makes things very low investment for big results at least for me. I'm 6'4" and lean and muscular so I do this way to stay looking athletic. One other thing that I do is work my traps and my neck to get that more athletic look. This gets me and keeps me vascular, muscular , strong, flexible and lean with good proportions. I don't look like a body builder. I look more like a soccer player and that's my goal. Aesthetics.
Very good Michael. I started hitting the gym a couple of years ago. Complete newbie. This is the year I have become way more consistent and combined with a good diet, some intermittent fasting, I’m seeing muscle I never had before in life.
Dude I have been doing your strength Mas workout routines for the past month and a half and I have had enormous body difference, so thank you
YEAH!!! amazing
Got this recommended just in time. I'm starting a journey to look my best. 🥇🏆
I so much prefer the minimalist way!
Small seemingly insignificant steps, completed consistently over time will create radical difference! That’s the compound effect.
When you do BJJ and other sports, do you do them same day as gym or on rest days? Cheers
on the rest days!
This is great advice. I was a varsity athlete, and we did all compound lifts for hypertrophy or what this video calls 'minimalist training.' I do about 60min sessions, always staying low on weight. about 8 reps etc. It is the best. Low injury risk, time efficient and athletic
Great video! I find a minimalist approach with calisthenics as the base and a few weighted exercises sprinkled in works fantastic.
Thanks Jake!
Totally love Calisthenics for the fact that it makes me be able to use my body in ways that just weight training doesn't allow me to. That specially helps me at work and everytime I do any type of sport.
uhh can u drop the schedule? doing basic calisthenics rn but want to add weights and idk how to
So much wisdom here. Once I realized how important consistency is I moved away from focusing on outcomes and tried to work on the process. Of course desired outcomes influence the process but so do things like the environment you want to work in, the tools you want to work with, time, and how certain exercises make you feel. Aesthetics is fine, everybody wants to look good, but it's also elusive. You might think yourre doing something that is going to make you look good when the one you care about the most could care a less or prefers some other look. I know in women what really gets me hard is homely but healthy and moral. Hard to find though I'm definitely not the only one looking for that. Anyway, im trying to make my work something I look forward to doing and not becoming some slave to an elusive outcome.
Wow, becoming a slave to an elusive outcome. I’ve been doing that for the last 10 years. Thank you for summing up this video in 5 seconds. Everything he said pointed to that very point. Get a goal, get a plan, get it going, stay consistent with fluidity.
@@HHMinistri I could be off. People are different. Part of my narrative might come form working with so many deconditioned people as a therapist. Deconditioning can put you in a place where the narrative of some of the super fit doesn't quite register. Not trying to lower the bar though just expressing another approach.
Thank you, man. I think this is the most helpful and beautifully explained video on this topic I’ve seen since joining the gym community. I’m a total newbie and have only been to the gym six times, and I’ve been having a hard time finding a routine. I appreciate the content you’re putting out, and plan to stick to it. Keep it up. 👍
This channel has helped me understand how important low body fat is for showing the muscles, but there's still something that surprises me: I've been diligently working out for about 15 years; I don't go to the gym, but I have a simple routine at home with just a few variations; well, the volume of my muscles hasn't changed drastically during the years, even though I am very disciplined. There are many guys that I meet in everyday life who have more volume in the pecs, the shoulders, the arms... My routine is made of the following exercises: decline push-ups, squats, pull-ups, lateral raises and shoulder press alternating in a circuit that is repeated 6 times x3/week. I don't lift heavy weights but, by slowing down the movements, the time under tension does the trick and I always reach failure at about the 5th repetition. The only thing I have never truly applied is progressive overload, but I have a reason: my body always seems to reach failure at the same repetition; in other words, it never gets accustomed to a specific load to the point of giving me the incentive to increase it. Maybe it's because I calibrate time under tension so that failure always happens at low reps... who knows.
I don't want to become very big, guys, but I want people to notice that I train, at least. Thanks to this channel I learned that low body fat is important to show the muscles: I had an improvement in this regard, but probably I should lose even more fat (I don't have a six pack, but my belly is flat). Or maybe my problem is that my sleep is never enough (I work as a doctor and I often have terrible shifts). I eat everything with appetite, I drink a protein shake after every workout and I do intermittent fasting. Even with such discipline, my brother yesterday told me: "You have a good physique, but you don't seem to have the shape of the typical guy who gets pumped at the gym". Hearing this after 15 years of training is frustrating. A couple of girls told me I have good pecs, but my impression is that my physique seems quite fit under certain lights and mediocre under others. What should I do?
I like your point about doing stuff outside of the gym. I used to go to the gym when I was like 18. I went 5 times cuz I thought more is better. Now at 28, I only go 2 times, maybe 3 at max. I see it more as something that's going on in the background, to get to a baseline of strength, health and looks. But with training 2 times a week, I can do other sports aswell for 1 or 2 days in addition to that. Also, for beginner lifters or just in general, 2 times should be enough to build a decent physique, even if it might take a little longer. Cheers.
Exactly man. exactly
Thank you so much dude, this video really helped me understand training more. For my first year I did bodybuilding training (although I didn't know that's what it was) because I just cared about looks, but I didn't like going to the gym so much and most of the lifts really bored me. I've now started a 3 day a week full body routine of just bodyweight and functional exercises and am loving the change!
Great video as always. I’m starting a style of minimalist training called GZCLP (made by a certified lifter and is tried a true). It does exactly what you say, mix the best parts of power lifting and body building into a 3 days a week routine. My end goal is to have a more calisthenics body but with being obese it wouldn’t be efficient for me to do it yet.
Although I don't agree with everything you've said, I really like the way present your independent thoughts. You discuss what you've learned from experience, and your logic behind it, and give room for others opinions. You encourage people to walk their own path, and not follow social expectations. Be careful you don't lose that as your channel grows!
the best most motivational and informative fitness channel out there. thank you for everything you do bro, super inspiring
Thank you for this wholesome comment!
This is why I really like the RUclips channel The Bioneer. He focuses on "Superfunctional Training" which has a lot of the elements of the minimalist training you described. His workouts are calisthenics focused, but he tweaks them by adding some weight lifting or adding weights to bodyweight movements or use of other exercise equipment like sandbags. His rep ranges are a little higher, but that's because he has "gauntlet" dropsets where you start at the hardest version of an exercise you can do, and then once you reach technical failure, drop down to the next easiest. So for a made up example (not pulled from a routine of his) you start with 8 one arm pushups (with your weaker arm first) and then switch to diamond pushups when you can't do anymore. If you run out of gas on the diamond pushups before you hit 50 reps, you switch down to normal pushups. If this is the second set and your muscles are shaking and just can't do those last ten pushups, you switch to pushups on knees and bang them out. Boy do my muscles get fatigued, and because it's recruiting so many muscle fibers, the hypertrophy is really good for the high rep range. You're basically building strength and stamina at the same time. You might not be the absolute strongest you can be, but your ability to exert what strength you do have will be much greater. What use is being able to chop a huge log in one extremely impressive swing if you can only do it once and there's a whole stack of wood behind you?
you can focus on strength when doing calisthenics search up the planche and maltese. you can also do calisthenics movements weighted to train for strength. WEIGHTED PULL UPS and DIPS are one of the greatest weighted calisthenics exercises!
Excellent content with smooth delivery. Thank you, Wanhee!
This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
im grateful for the way you explained it and the way you put it that most other fitness youtubers wouldnt. This video is very helpful
Pilates, ballet, and freestyle swimming produce awesome physiques IMO .. elegant, refined, and powerful. Also, the importance of zinc, protein and B vitamins from real food. Red meat from pastured animals (not industrial agriculture crap) plus a source of soluble protein to feed your microbiome will cover the basics. Sunshine. These things give men a confident vibe that comes from good health and access to resources. It's funny because I recall my grandmother saying something similar 60 years ago and now, after many decades of living, I really see that it is true.
i enjoyed a minimalist HIIT work out that helped me build muscle along with diet
9 rep max
rotating zone focused
total body workouts
more then once a day every day
I work out on a regular basis and I like how my body looks. I do basic exercises push ups, leg raises, cardio, situps squats .. only body weight
This is the information I was searching for so unsuccessfully. A minimalist body is what I want!
I love your content bro, would love to see more daily vlogs of protein intake and training.
I’ve never understood why body weight calisthenics are called beginner friendly when they are by definition way more difficult for those that are out of shape. It’s so much easier to grab a set of weights and build strength first before trying to lift your entire body and getting scared by how hard it is.
You look so cool man. I like the way you're talking and your vibe. A true rolemodel.
You're so right about knees over toes guy kind of approach!
Great video, well explained, Ive boiled down my workout routine to four exercises, twice a week: Barbell Squats, Push Ups, Chin Ups and Farmers Walk
I think this is well-rounded and because its so simple theres really no excuse to skip it 👍🏻
Truly insightful. Neatly broken down with the pros and cons involved in each training style. Looking forward to the future videos. They come as an absolute breather!
Also it would be nice to see you workout in one of your videos.
Thanks man! I will do workout vids soon
I just started last week and it might considered be Minimalist because I only do resistance training using my dumbells 3 times a week, Plus I put some crunches after each training. in between days, I do cardio mostly Jumping rope because I have been enjoying the rope and beginning to put some tricks and it's said it is a great calorie burner. I am around 232 lbs when I last checked, like 2 weeks ago. All I want is to at least erase fat and have a lean body for once in my life and maybe maintain it for the rest of my life. I have been enjoying the process lately but you know it it's only been two weeks. I know I might stumble in the near future but I don't care how long it will take but I will reach my goal to erase the love handles and have a lean body.
The resistance training along with jumping rope sounds like a good combo to start with! Good luck with everything.
@@jamesmorgan1967 it has been a month and i lost 14 lbs. might be some water weight to it but it was definitely a good start. Thanks for cheering me on!
100% about the aspect of not over obsessing with working out and chasing a pump. I see so many people that i know go to the gym and that's all they think about. They think because it's healthy for them it must be good, but then they realise they still have $14 in their bank account.
I think this way of working out truely is the best to focus on financial gains as well as muscular gains.
I´m already on the process of getting lean
last year I gained a lot of weight and felt sloppy and slow, thanks for the advice, I hope I can get a lean body
Motivation is what gets you started. Habit is what kept you going.
I cant thank you enough for these videos man. Literlly tomorrow I finish the 2nd month of working out with your routine, so Im moving on to the second "part" or routine next week. Feeling great lately
That's amazing John! Make sure to record your progress in pics and numbers.
@@wanheekim i actually have not been measuring myself, I need to start doing that, thank you for the advice
@@johnkan11 is it working , I wanna doing the women workout he have but I feel it’s to little .
@@stephaniesmith760 thought so too. But its enough if you do high intesity, im done in like 40m
@@johnkan11 so less exercise more weights ? And you lost fat? Like in your back , stomach, etc
Very high quality info here, thanks!
incredible video, makes so much sense
90% of people should 100% start off with minimalistic training and only progress to other types if they absolutely fall in love with it. I've made the error of trying to do a decent amount of volume and the busy life and distractions always derail my progress. It might sound dumb but I only set out to do one upper body movement 3 times a week, and one lower body movement 3 times a week. Turns out that I have a lot of motivation to keep that up, even add a few exercises on top if I feel like it, but not getting carried away and deciding the raise the bar.
I was confused about one particular thing: should I do minimalistic calisthenics or minimalistic workouts for the fastest and most effective progress? Thank you for the video it really helped a lot.
I like the idea of a minimalistic approach, it suits my way of life, I don't want to spend hours in a gym, I perfectly get what you mean, is more organic, doable, and also joyful, I like Pilates for this purpose. i would like to look aesthetic, I am already slim, but i dont want to lose more fat, should I take protein after my training? Im a girl.
The "recommended" amounts of protein for women are way too low, and odds are you could use more protein overall; timing isn't the main factor. I am a woman, age 50, at my ideal weight of 130 pounds, and I strive to consume at least 100 grams of protein every day. Many days I eat 120 g or 150 g of protein. I do not take any protein powders or supplements; it is very easy to get all that protein eating an animal-based diet, and animal protein is complete. Someone who eats plant-based must eat a lot more volume of food to get that amount of protein, probably relying on supplements and must pay careful attention to complementary foods to get complete protein. No matter the workout style, muscle simply cannot be supported if there is inadequate protein intake. Of course, having more muscle contributes to having a more aesthetic and more functional body.
This video makes a lot of sense i want to try the minimalist way , could you possibly make a video explaining how the split would look like in a week of this training style ??? Please i would really appreciate it 🙏
Love the content and quality, would be epic to see more of life in Korea too. It's an amazing place and culture ❤️🌆 Lived there 1.5 year. 수고하세요!
You're growth is insane my man 💪. I remember coming across one of your first videos on this channel and I knew you'd make it on yt but this quick!!! 100k in like 2 months! Never. Keep it up (p.s I'm subbed on another account)
You have the best video thumbnails on RUclips. Your videos are also great. Thanks very much.
I do calisthenics 5 days a week at home, 3 days of weighted pullups with 40lbs strapped on and 2 days of body weighted pullups while weighing 204lbs. I also do 30 mins of Tabata 3 times and normal HIIT 2 time a week for cardio to lose weight and my heart health as well. I try to implement calf raises and free weight exercise to get the most potential, I dont have much but I make the best of it. I can probably add your minimalist workouts as a bonus to add on
Workout to grow healthier and stronger and the aesthetics will form themselves
Keep up the good work! Thank you for your videos!
Thanks for making this video. This vid have cleared all my doubts.
I appreciate your advice. I’ll try to my best to takes these tips into consideration while training, I really appreciate it. I’ll keep updates from here on out. Right now I’m 165 my goal is 155 and lean at 5’10.
Lately I've been rethinking weight training and actually doing calisthenics with a pull up bar, and gymnastics rings. Theres a good weighted vest that mounts weight plates on your chest very center of mass which looks like it would be really easy to work with to add weight to my calisthenics routine. I've been enjoying this form of training more as it's just more fun. Also I nearly died doing a freebar squat with an olumpic bar after using a smith machine for so long, so Im less crazy about doing those now. Im a martial artist and I don't feel like injuring myself.
Kinobody in a nutshell , Greg’s way is what helped me get the body of my dreams, great video
Rad.. Simple & clear explanation. Well done!
Have you been watching Physical: 100 as well? If not, it's an amazing show! Really shows how fitness can take many forms and how important functional fitness is.
Love your advice bro , its been really helpful
Great video! My question is more performance focused as an athlete then aesthetic focused, but it seems you really know what you are talking about.
How would you structure a week of training to perform at a high level and maintain an aesthetic body? I find an aesthetic body does not always come with an athletic focus training.
Would one want to combine the latter two forms of training? Training to have both fast and slow twitch muscle fibers? Allowing one to exert minimally for a longer period, and still be able to get a burst of strength when needed? Training with higher reps in order that the slow twitch fibers become more efficient and effective at absorbing oxygen and pair that with higher "strength" days to allow for the generation of fast twitch fibers for strength? Getting the best of both worlds? Would you do them on the same days or separate them like some people would separate muscle groups?
Kind of an odd question but do you trim/shave/wax your chest hair? Because I noticed in some of the before and after pics that you used to have chest hair. How do you manage it and could you give and tips? I would love to see a video about it! Male hair maintenance advice for better muscular athethic is so hard to find.
Great stuff. I think the set of minimalist compound moves you choose is different for everyone though. whichever gives you a full body buzz reallt 🎉
I have some gripes with his idea of Calisthenics and Minimalist training.
I think Calisthenics isn't beginner friendly at all. Progressive overload is very difficult. Since you have to change the entire exercise, as opposed to just adding weight. It's also way harder to create a program that hits all the muscle groups from all the angles and in full range of motion. Again, because of a lack of simplicity present with machines, cables and other tools. And the mental load on Calisthenics is actually much higher because you don't face training wheels that aid you in execution. You often also use additional skills like balance or body awareness in bodyweight training.
On the other hand gaining strength is very much possible with Calisthenics, as we see with the gymnasts.
The way he describes minimalist training however, doesn't sound very safe at all. By focusing on a small amount of movements, that you don't switch up you'll inevitably create a muscle imbalance and will lack development in smaller supporting muscles because you can't fatigue them before another muscle fails. Therefore, I think that minimalist training isn't great in terms of injury prevention.
That fact also limits the functionality of that training, especially since injury is a big part of functionality imo???
Your body won't be able to adapt to new movements, even if they are similar to your training, which leads to less strength transfer. I think one could also argue against athleticism, but I think I made my point clear.
I have always done this from the very beginning. Never understood the people who would make it their whole life. Fitness has always been to enhance life, not become it. Train an hour 4 times a week is plenty if you are effective. Rest is good diet and sleep. It is not super complicated.
Hey brah, big heavy compound movements work great and all, but at some point you need to isolate your muscles. Eg, bicep curls will shoot your pull ups through the roof.
almost every older powerflifter I have known has major injuries from powerlifting, powerlifting is not the smart way at all, I know some people gonna be mad but the reality of powerlifting is that only a very few percentage of people are built for it, normally people that grew up lifting, like farmer boys etc, I knew one geezer who was 62 fit as a fiddle, never had any pains used to lift heavy all the time, but grew up on a farm, he was used to it, his body built into powerlifting as he grew from a child, but those people I can count on my hand, on the other side I've known dudes who were benching over 200kg for reps, deadlifting 300kg+ and are completely against it now, even known dudes in wheelchairs because powerlifting messed up their body
hell yeah! I've been doin your lower pack pain stretches and it seems like it's doing the trick!
That's really great. Glad it's helping you out.
Conjugate is the best approach if you want a balance of everything.
You can train all the aspects in the same week in just 4 or even 3to2 days.
It is literally the best approach for athletes,general pop, lifters, Everyone
Hi Wanhee, Please consider another approach to strength training, and it is the approach Bruce Lee chose: the isometric/contraction exercise regimen. He was very strong, but he did not become strong by expanding and enlarging muscle cells, rather, he strengthened the cells by making them harder. The muscles cells were very defined, and the major benefit was strength, and the strength lasted longer. Injury is minimal, and you can continue wearing the same clothing, instead of bulking up. This style of training fits the minimalist concept very well. Look at Bruce Lee's life. Thank you. Robert
I would have to go with a combination of calisthenics and MMA training for my ideal body type. I like the idea of not having to go to a gym and training with minimal equipment, and solo if possible. A heavy bag, a pull-up bar, yoga blocks, some focus mitts, kettlebells and surgical tubing are really all the equipment I'd need or want. Maybe some light (2 - 5 lb) dumbbells for shadowboxing too.
Sounds a little bit like me with exception that I didn't ego lift but had issues with lower/upper cross syndrome and fucked up posture so every lift I did was not good enough. I worked up extremally hard but it's not about working hardest, but smartest. Got some results but I am pretty sure I will achieve greatness once I deal with my issues and relearn everything from basics movements.
i could listen to his voice all day.
Great vid bro! 🍻
Hello I just started doing strength training workouts for chest, shoulders, back and arms at home and I seem to be getting puffy is that normal bc I read somewhere u become quite puffy for a while before getting lean
Omg thank you for the free 400$ workout 😁😁i appreciate it sooo much
Awesome video. Very informative. Gyms should teach this.
I consider myeslf a minimilist trainer, I incorporate microworkouts throughout my day, barely ever breaking a sweat and just kind of ignore tracking anything, mostly just focusing on mind muscle connection and staying unstressed and I look the better than ever since I started this mindset and not worrying so much about routines and sets and reps and what not. Also hunger is my new best friend.
I think I've always instinctively went for minimalist only because I've never really push training specifically but still managed to keep at it anyways. But I'm getting older like anyone else and eventually, the battery doesn't recharge just as easily as time goes by and isn't overflowing as it use to, AND that damn COVID period was harder on me, or let's say I've let it be harder on me ;)
I think it is a worthy approach for its balance with the rest of life and being able to not plan your life according to your training but rather adapt your training according to the rest of your life ;)
Almost a month in and upped my weights almost every week. Never had so much motivation seeing results like that.
YEAHHH!!
Are you taking notes? I have a notion that I use everyday when i go to the gym, and it feels so amazing to literally see the numbers go up every session I go to. Really recommend it (also you get to see how much you have change in X time)
What about HIIT training? Where does that fit in or rank, etc?
Would recommend if you were going for more of an athletic build, and need to cut weight.
Thank you for this video. I just turned 60 and have been training mainly bodyweight and kettlebells for the past couple of years, but I am not getting the results I want. I am very fit, but still have extra in the core area that I want to burn off. Your comment in this video about you trying too many types of workouts is what I think my problem is. I don't do the same workout twice in the same week, I am always trying something I watched or read that week, but it obviously is not working.
Hello again, Wanhee, I am back after downloading two of your programs using links in the description, the Minimalist and Bodyweight routines. I have a couple of questions, please:
1. I do not go to a gym, I either workout at home or my wife and I do outdoor workouts (hill workouts and stair climbing), so I don't have the heavier weights available for some of the exercises in the Minimalist workout. Any recommendations?
2. Second question is related to part of the first, specifically the stair climbing. We do stair climb workouts every weekend, usually Saturday mornings. How do you think the Minimalist workout should work if I am doing a leg workout on a Friday, and we have stairs the next morning?
Thank you again,
Marc
Love your content dude
This is very helpful. Thank you very much.
Thank you YT algorithm...another neat channel to subscribe to.
I recommend checking out the Bioneers video on bodybuilding, he argues that not only is it aesthetically pleasing it can be functional as well. Great video!!!
I would love to know how you schedule your workouts and your sports sessions in a week.
I’m in the same boat. My main hobby is playing football and training seems like it’s getting in the way of that and I can’t seem to have the time and energy to do both.
Great video thanks for the upload
To build a body like that I thought we first had to not talk about fight club. But yeah, It's great! Teaches you to trim your nails, buzz your head. Lost a tooth. But hey, even the mona lisa is falling apart. At least I got that body!