Pulling does not contribute to rounded shoulders. This is caused by an imbalance in muscle strength with the front and back muscles usually the thoracic muscles are weaker. Any activity that causes the body to look down or have arms forward for long periods of time can cause rounded shoulders. Work on postural strengthening to stop rounded shoulders
How does one create an imbalance in muscles with the front and back? Too much pull and too little push. That's why gymnasts and calisthenics athletes have rounded roulders, among other reasons as well. Front levers, back levers, pullups, muscle ups, etc - all over develop the lats, traps, rhomboids, etc
Pulling exercises are rehab exercises to reverse rounded shoulders. I have direct experience. Strengthening the thoracic muscles between the scapula pulls the shoulders back. strengthening the rear neck muscles also assists. Working on total postural muscles is the way forward reversing and sport issues or modern day living
Hey Adam I love your vids and I wanna have your physique can you drop a vid on what YOU do to look like that. can you drop a vid of your calithestics that you do everyday
I'll be dropping a variety of content regularly now that I'm focusing more on YT. However there's no simple answer to the question you're looking for. That's why I built my Project Shred program. It has ALL the info needed to get my physique. The daily workouts, the diet, and even the lifestyle habits you need to reach your goal.
I have a foam roller but it has lumps/bumps designed into it for lack of better words. I'm also scared to use iy as I see conflicting info that they can also do damage, so its just sitting ther collecting dust. It was also painful when I tried using it. Would love a follow-a-long video series for diffeewnt body parts using the roller.
5’10, 192Lbs. 178cm, 87Kg. Not muscly. Been eating more protein than ever, tuna for lunch, rice, eggs some veg for dinners. Sometimes rice and chicken. I’m eating around 1400-1600 calories daily. I have 1-2 cheat meals a week. And drink water all week apart from 1 meal a week. Been working out (mostly just body exercises.) 100 push ups, squats, sit ups. (Or close to 100.) 60 crunches, leg raises, curls, over head presses, shoulder exercises with 15lbs dumbbells. At least 4-5 times a week. Running a few times a week. (20-30 mins.) 3 weeks in Im seeing no difference. I’m also worried that I don’t feel tired, as I’ve been told that’s a sign or losing weight. And I’m also not feeling hungry. What is my issue? So I need to drop my calories again? I’m just wanting to lose fat right now, get skinny/ lean. And start building muscle from there. I also feel like my arm muscles have gotten small even though I’m working out more and eating more protein? Edit, I don’t have much of an appetite, and I have tried the “ripper” brand of fat burners but haven’t noticed any difference. Everyone says it makes your heart race, never did with me. Tried fasting and again it didn’t work. I just weighted myself, I’ve gone up 9 Lbs in a week. How is this possible? I’ve cut back so much and working out more than ever.
I’d guess calorie intake… 1500 and I’m starving myself, yet I’m shorter and weigh less than you. Up your skills of calorie counting. Here is ChatGPT diet plan for you. To reach 200 grams of protein on a 1500-calorie diet, we need to adjust the food choices to include higher protein options and reduce other macronutrients to maintain the calorie limit. Here’s an adjusted plan: Breakfast: • Egg Whites and Veggies: • 8 large egg whites (32g protein) • 1 cup spinach • 1/2 cup bell peppers • 1/4 cup onions • 1 tsp olive oil (for cooking) • 1 slice whole grain toast Morning Snack: • Greek Yogurt with Protein Powder: • 1 cup plain Greek yogurt (20g protein) • 1 scoop protein powder (20g protein) • 1/2 cup mixed berries Lunch: • Grilled Chicken Breast: • 6 oz grilled chicken breast (42g protein) • 2 cups mixed greens • 1/2 cup cherry tomatoes • 1/4 cup cucumbers • 1/4 cup shredded carrots • 1 tbsp balsamic vinaigrette Afternoon Snack: • Cottage Cheese and Protein Shake: • 1/2 cup low-fat cottage cheese (14g protein) • 1 scoop protein powder with water (20g protein) Dinner: • Baked Salmon and Veggies: • 6 oz baked salmon (40g protein) • 1 cup steamed broccoli • 1/2 cup cooked quinoa • 1 tsp olive oil (for drizzling) Evening Snack: • Protein Smoothie: • 1 scoop protein powder (20g protein) • 1 cup unsweetened almond milk • 1/2 banana Nutritional Summary: • Total Protein: 208g • Calories: Adjusted to fit within 1500 calories by reducing carb and fat intake. Tips for Success: • Prioritize lean protein sources to hit the protein target without exceeding calorie limits. • Monitor portion sizes to ensure caloric intake stays within the desired range. • Stay hydrated and consider spacing out protein intake throughout the day to aid digestion and absorption. Feel free to make any further adjustments based on your preferences or dietary needs!
@@nrgplay26 Thanks very much! I honestly don’t have a big appetite right now. And I’ve heard of people just cutting their portions down and loosing weight and the concept of the gastric bands restricting your appetite. I felt I was doing the same thing. All that food sounds amazing and healthy but I can’t eat all that! I’m full after like 3 eggs.
@@kylethedalek yeah the protein goal for muscle building is excessive. See if you can eat this or less for 7 days without any sugary drinks (zero) and you should lean out a bit. You can also take a few photos and check in on a monthly basis to see how you are doing.
Sounds like you're doing a lot of positive things! And don't take this the wrong way but it seems a little all over the place, as if you've taken a variety of advice and applied it all. If you want to make significant changes you need to challenge yourself properly with the right muscles groups being trained, the right volume of training, etc. You just need to reorganize your system to fit your goals better. But you've already accomplished the mental part of it and that's the hardest! Project Shred is 30 days of relearning what to do to get to that next level. Check it out! Or just keep following my RUclips and learn for free 🙏
@@user-ue6is5rg5k I do 100, in 25 reps, 4 sets, if I knock out consecutive pu, ill get 50 in, but its not needed! Quality over quantity in my humble opinion!
![Twenty One Pilots - The Line (from Arcane Season 2) [Official Audio]](http://i.ytimg.com/vi/XCz7WUotXs8/mqdefault.jpg)
Nice to see more people who understand the difference between mobility and flexibility 👍
Yesss.. I actually know a self taught contortionist who does zero passive stretching.. Only active mobility 👀
How long did it take you to get progress from the start?
Who wants calisthenics series
🙋♂️
🙌
Me😢
I’ve done his shredded lifestyle and it’s awesome. Worked wonders!
Me! Beginners please!
I do. I need some new ideas. Double burpees sound cool. Enjoy watching the exercises.
I’m a big fan of yours Adam please do more calisthenics content ❤
I just injured my left shoulder, this is really helpful
Work your way back little by little 🙏
Uber interesting and fun! Thanks Adam :)
Heart-stopping! 😍🔥
Great tutorial
Glad you think so!
Pulling does not contribute to rounded shoulders. This is caused by an imbalance in muscle strength with the front and back muscles usually the thoracic muscles are weaker. Any activity that causes the body to look down or have arms forward for long periods of time can cause rounded shoulders. Work on postural strengthening to stop rounded shoulders
How does one create an imbalance in muscles with the front and back? Too much pull and too little push. That's why gymnasts and calisthenics athletes have rounded roulders, among other reasons as well. Front levers, back levers, pullups, muscle ups, etc - all over develop the lats, traps, rhomboids, etc
Pulling exercises are rehab exercises to reverse rounded shoulders. I have direct experience. Strengthening the thoracic muscles between the scapula pulls the shoulders back. strengthening the rear neck muscles also assists. Working on total postural muscles is the way forward reversing and sport issues or modern day living
👍 Great info. bro! 🙏
Glad you think so!
Love from India
good tutorial, adam.
Glad you enjoyed it
Hey Adam I love your vids and I wanna have your physique can you drop a vid on what YOU do to look like that. can you drop a vid of your calithestics that you do everyday
I'll be dropping a variety of content regularly now that I'm focusing more on YT. However there's no simple answer to the question you're looking for. That's why I built my Project Shred program. It has ALL the info needed to get my physique. The daily workouts, the diet, and even the lifestyle habits you need to reach your goal.
Adam Frater: 50% Evidence (MC) and 50% Alex Britti.
I have a foam roller but it has lumps/bumps designed into it for lack of better words. I'm also scared to use iy as I see conflicting info that they can also do damage, so its just sitting ther collecting dust. It was also painful when I tried using it. Would love a follow-a-long video series for diffeewnt body parts using the roller.
Thanks ❤
AWESOME ❤❤❤❤❤
the best baby
Can you make a video on calisthenics diet ( breakfast, morning snack, lunch, snack and dinner )
Will do soon!
Do you ever do weighted calisthenics? Or is it always different variations of body weight exercises?
I rarely do but it's definitely a great way to train.. I'm just not trying to get "bigger" and at the moment bodyweight is enough of a challenge.
Mamma mia, КРАСАВА!!!!!!!!!!!!!!!😍😍😍
Do your workout😡
Hey adam
5’10, 192Lbs. 178cm, 87Kg.
Not muscly.
Been eating more protein than ever, tuna for lunch, rice, eggs some veg for dinners.
Sometimes rice and chicken.
I’m eating around 1400-1600 calories daily.
I have 1-2 cheat meals a week.
And drink water all week apart from 1 meal a week.
Been working out (mostly just body exercises.)
100 push ups, squats, sit ups.
(Or close to 100.)
60 crunches, leg raises, curls, over head presses, shoulder exercises with 15lbs dumbbells.
At least 4-5 times a week.
Running a few times a week. (20-30 mins.)
3 weeks in Im seeing no difference.
I’m also worried that I don’t feel tired, as I’ve been told that’s a sign or losing weight.
And I’m also not feeling hungry.
What is my issue?
So I need to drop my calories again?
I’m just wanting to lose fat right now, get skinny/ lean.
And start building muscle from there.
I also feel like my arm muscles have gotten small even though I’m working out more and eating more protein?
Edit, I don’t have much of an appetite, and I have tried the “ripper” brand of fat burners but haven’t noticed any difference.
Everyone says it makes your heart race, never did with me.
Tried fasting and again it didn’t work.
I just weighted myself, I’ve gone up 9 Lbs in a week.
How is this possible?
I’ve cut back so much and working out more than ever.
I’d guess calorie intake… 1500 and I’m starving myself, yet I’m shorter and weigh less than you. Up your skills of calorie counting. Here is ChatGPT diet plan for you. To reach 200 grams of protein on a 1500-calorie diet, we need to adjust the food choices to include higher protein options and reduce other macronutrients to maintain the calorie limit. Here’s an adjusted plan:
Breakfast:
• Egg Whites and Veggies:
• 8 large egg whites (32g protein)
• 1 cup spinach
• 1/2 cup bell peppers
• 1/4 cup onions
• 1 tsp olive oil (for cooking)
• 1 slice whole grain toast
Morning Snack:
• Greek Yogurt with Protein Powder:
• 1 cup plain Greek yogurt (20g protein)
• 1 scoop protein powder (20g protein)
• 1/2 cup mixed berries
Lunch:
• Grilled Chicken Breast:
• 6 oz grilled chicken breast (42g protein)
• 2 cups mixed greens
• 1/2 cup cherry tomatoes
• 1/4 cup cucumbers
• 1/4 cup shredded carrots
• 1 tbsp balsamic vinaigrette
Afternoon Snack:
• Cottage Cheese and Protein Shake:
• 1/2 cup low-fat cottage cheese (14g protein)
• 1 scoop protein powder with water (20g protein)
Dinner:
• Baked Salmon and Veggies:
• 6 oz baked salmon (40g protein)
• 1 cup steamed broccoli
• 1/2 cup cooked quinoa
• 1 tsp olive oil (for drizzling)
Evening Snack:
• Protein Smoothie:
• 1 scoop protein powder (20g protein)
• 1 cup unsweetened almond milk
• 1/2 banana
Nutritional Summary:
• Total Protein: 208g
• Calories: Adjusted to fit within 1500 calories by reducing carb and fat intake.
Tips for Success:
• Prioritize lean protein sources to hit the protein target without exceeding calorie limits.
• Monitor portion sizes to ensure caloric intake stays within the desired range.
• Stay hydrated and consider spacing out protein intake throughout the day to aid digestion and absorption.
Feel free to make any further adjustments based on your preferences or dietary needs!
@@nrgplay26 Thanks very much!
I honestly don’t have a big appetite right now.
And I’ve heard of people just cutting their portions down and loosing weight and the concept of the gastric bands restricting your appetite.
I felt I was doing the same thing.
All that food sounds amazing and healthy but I can’t eat all that!
I’m full after like 3 eggs.
@@kylethedalek yeah the protein goal for muscle building is excessive. See if you can eat this or less for 7 days without any sugary drinks (zero) and you should lean out a bit. You can also take a few photos and check in on a monthly basis to see how you are doing.
Sounds like you're doing a lot of positive things! And don't take this the wrong way but it seems a little all over the place, as if you've taken a variety of advice and applied it all.
If you want to make significant changes you need to challenge yourself properly with the right muscles groups being trained, the right volume of training, etc. You just need to reorganize your system to fit your goals better.
But you've already accomplished the mental part of it and that's the hardest!
Project Shred is 30 days of relearning what to do to get to that next level. Check it out! Or just keep following my RUclips and learn for free 🙏
Day3
💪🏽💪🏽💪🏽
You made it all happen bro bro
I need calisthenic at home day 3😢 please
Coming soon. Once I'm back in the states 🙏
Can you do 100 push ups?
I can! Can you?
@@joalvarez6252 yeah with one hand 🤣🤣🤣
Of course no 😉😂😂😂
@@user-ue6is5rg5k Word!
Not in 1 set. I think the most I did with full range of motion (elbows locked and chest to floor) is 60 reps.
@@user-ue6is5rg5k I do 100, in 25 reps, 4 sets, if I knock out consecutive pu, ill get 50 in, but its not needed! Quality over quantity in my humble opinion!
🥇🏆🥳
🏳️🌈🏳️🌈🏳️🌈🦋🦅🐉👍♂️✨🌞🌈🌈🌈
Anyone noticed he can’t even extend his elbows completely? 😅
his forearms are amazing ill say that much.
That's just my anatomy. Some people can hyper extend, I can't fully lock. Never been able to 🤷♂️
He is amazing 💪💪💪