Move your body explosively, move weight powerfully, move weight maximally. Those 3, plus hypertrophy work that will keep your shoulder n such healthy, should be the base of every athletes GPP
I don’t know about that ! I have lifted weight on this manner and always got my joints sore, gain muscle weight and those combination were not ideal for sport (bball). When I switched to calisthenics and plyos, it was a game changer. Never will touch plates again
@@abcdefgh4404 if your joints are sore from training you are doing something seriously wrong, it’s not a methodology issue it’s a you issue. And weight gain is 100% determined by how much you eat.
Hi sir. I would like to ask if by moving the weight explosively and powerfully that does mean i wont go slow on eccentrics? I hope you see this. I badly want to know because I really want to improve my athleticism.
@@ElleTheScalper mix both low weight fast reps and high weight slow reps to train both Type I (SO), Type II A(FO) and Type II B(SG) If you want me to go into detail into the muscle fibers, here. Type I muscle fibers is Slow Oxidative which carry higher capillary and aerobic respiratory enzymes. They are the slow muscle fibers. Type II A muscle fibers are Fast Oxidative, They are the walking(slow and not explosive activity) Type II B muscle fibers are used to produce high force rapid contractions to make quick + powerful movements such as Sprints, Punches, Kicks, and get tired fast. Also known as IIx
1. Recovery (sleep, mobility, yoga, lengthening is strengthening, 1g of protein per pound of body weight) 2. Technical coordination movements 3. Absolute strength, full ranges of motion 4. Plyometrics 5. Isolation movements (strengthen particular areas)
Get a trampoline. It's a very safe and easy way to practice mobility and explosive movements and is also just lots of fun. When you start practicing and getting good at flips and stuff, all of a sudden moving around nimbly on the ground feels a lot less scary. I know that might sound weird but it definitely worked for me.
I agree 100 precent. I would appreciate a whole program from you where I can buy when I want to achieve a decent level of fitness, above average, get strong, build some solid muscle to look good naked but no instagram sensation, build a above average level of conditioning and stamina and when I want to be athletic and healthy and to be ready for every task of life but for the average dude, not for a specific sport, just look and train and move like an athlete. Thank you very much for sharing so much great content. I appreciate you
@@helmutkrusemann9194 yeah, right? I want an aesthetic physique just like everybody out there, but I want to be able to perform too. Run, jump, sprint, twist, throw, grab, carry, fight, etc... I want the highest level o GPP I can get, to be prepared for everything life throws at you and more. With the plus of looking good naked. Haha!
Thanks for your videos. As a graduate student who competes overseas, I've found everything you guys put out informative, useful, and super actionable. Kinda wondering where all this was when I was a teenager!!
dude is like every single question that I have in regards to strength, conditioning, wrestling, Bjj, plyometrics, grip work and every single aspect of training that I need to learn, is answered by one of your videos, this is unbelievable.
I’ve been doing Shaun Whites workout program. Lost lots of weight while maintaining muscle and becoming leaner and flexible.. It was a good change going from training for size to athletics during the cutting phase.
I knew there was something special abouth this guy when I saw a video a while back of him training and he had on a Deltron3030 shirt. Now he's rocking the Big L shirt? This guy never skips ear day
You should do a video on how to balance training. I do a 3 day split and I always feel like my workouts are too long, but I just don’t want to go to the gym 6 days a week.
You might have to make it fun bro. Meaning if you play a pick up sport on your off days from the gym, you can still get your three days of lifting in and you won’t feel like you’re forcing yourself to go to the gym. If that makes sense
you don't have to be in the gym for 6 days a week at all. Your body needs to recover, that is never happening if you go 6 days a week. Personally i do 4x a week with upper lower and always close it off with 30 mins of cardio.
Do you have any advice on balancing two very different styles of training? I'm currently training for a half marathon, but also trying to make improvements in my olympic lifts and strength movements. Currently I'm lifting hard 3 days a week, running long 2 days, and one day is a combination of light technique work and a shorter run.
@@tmjacob2559 he is not telling a lie though. I don’t believe the athletes at his facility are on gear but the three examples of athletes he gave have or currently are on gear.
I don"t think there's a significant difference for naturals. Certainly an athlete might not be as muscular as a natural bodybuilder because their training is focused on specific movements for their sport, and a natty bb might not be as functional because they aren't choosing functional exercises, but not because they're building a different type of muscle. I also don't think that you can get very big without getting really strong or vice versa. There's a limited amount of muscle you can build naturally (about 32 lbs I think), and you aren't going to get near it without getting freakishly strong (think: 3 plate bench, 4 plate squat, 5 plate dead). Until you reach elite stength levels, strength is size and size is strength.
There's definitely a difference in power output between natural athletes and enhanced athletes though, which is why so many sports have athletes that are on steroids, even if the sport doesn't require lots of muscle
This was very informative I love your videos they give different options for muscle growth for longevity and performance and salute for the Big L shirt my favorite rapper.
How strong should a middle to long distance runner be in the upper body? For reference I have a 660lb powerlifting total, but my bench is only 115lbs of those
If you are mid/long distance runner then you dont need to have too strong upper body. Distance runners usually dont even do bench or weights for upper body.
To this day I am really glad to have found this channel because damn...there are not really many *GREAT* channels with *LEGIT* information from people that *DO KNOW* what they're talking about.Most are from people that have a...suspicious background or that seem more focused on the social aspect of fitness rather than _actual_ fitness(Fitness gurus and influencers know what I'm talking about...yes, you do). Or they might be legit but there might be something lacking in either their approach to it or the content itself(I mean...how many "get a six pack abs" videos one channel needs?) For a long time I thought that only one person here had the channel that hit all the right boxes(and later found one that was great when it came to all-round fitness and physical prowess), but when I first found Garage Strength I knew that I've found *GOLD.* Although the main focus is mostly about and for athletes(which is fine as it gives us regulaar viewers some understanding about them and their training), the content is stuff that even non-atheletes like me can use(and there *ARE* videos that are for "anyone" when talking in general about fitness and athleticism). And it's just the kind of thing I look for, "becoming strong, becoming fit and looking hella good" all into one.
I can not speak english well! I can not understand most of what is said !!! Explosive Exercises That You Mention How They Help Me to Build Other Muscles Such As Shoulders, Biceps, Chest I Cannot Understand... Do I have to do explosive workouts and muscle building exercises separately? Pls help me
Really big muscles look cool but they don't do a lot and oftentimes you become extremely inflexible building that unless you train flexibility in with it. Also if it's like a plasma hypertrophy a lot of it's just due to muscle endurance and you might not be as strong as you look. Hence the dudes in the gym lifting like 45 lb with a machine and being exhausted o___0...But jacked
Hell yeah you can. Explosive movements definitely do help in tactical training. When o was in TACP (Air force) we PTed a lot and it was some Olympic lifts here and there but mainly body weight and running. I felt like I was in the best shape of my life then. Athletic, strong, explosive, limber… You know in special ops field our body’s take a beating and we aren’t in the most comfortable positions when it comes to field ops. Another thing you can do that I did, grab a weight vest and perform some explosive lifts in it. Not saying for you to power clean 225lbs. Just with the weight vest adding a little more weight to you and you cleaning something lite, like 65 lbs, it will resemble your gear while on actual duty and shock the body a little bit. I would go more than 10-15lbs if added weight on the vest though
Okay is there anyway to contact you for some sessions? I’m in NY but I’d be down to travel to learn how I should be implementing things into my training at home.
It's simple bro. Lots of fucking CARDIO like running "sprinting if you can". Also hit the weight room and watch your food. But cardio, getting your heart rate to it's max it's the key to looking athletic.
Basically lift heavy ass weight for 1-5 reps(absolute strength) Lift moderate weight faster 6-10 reps (power) Lift light weight and yourself as fast as possible(velocity) You don’t need muscle they don’t pay bills
It’s ironic that all these require your muscles getting larger and stronger. You do need muscle. The strongest power lifters have a lot of muscle. The people with the most powerful punches also have a lot of muscle.
Everytime I hear "Jay Cutler" I flashback to that NFC Championship game against the Pac... Ohhhh. You mean THAT Jay Cutler. *Flashbacks to that NFC Championship game against the Pa...*
Sign Up for FREE for 7 Days of our Athlete Strength Training App - Peak Strength 👉 www.peakstrength.app/?YT&Video&APP&AthleticMuscle
1. Technical coordination
2. Absolute strenght work
3. Plyometrics
4. Strenghten your ankle.
Some isolation work
5. Recovery is a 🔑
Sleep...
💎🥇🤝
ay man i just uploaded my first amateur boxing match lmk what you think 🔥🥊🥊
👍👍👍❤
Nutrion
Roids
Move your body explosively, move weight powerfully, move weight maximally. Those 3, plus hypertrophy work that will keep your shoulder n such healthy, should be the base of every athletes GPP
Indeed! Lower weight and explode!
I don’t know about that ! I have lifted weight on this manner and always got my joints sore, gain muscle weight and those combination were not ideal for sport (bball). When I switched to calisthenics and plyos, it was a game changer. Never will touch plates again
@@abcdefgh4404 if your joints are sore from training you are doing something seriously wrong, it’s not a methodology issue it’s a you issue. And weight gain is 100% determined by how much you eat.
Hi sir. I would like to ask if by moving the weight explosively and powerfully that does mean i wont go slow on eccentrics? I hope you see this. I badly want to know because I really want to improve my athleticism.
@@ElleTheScalper mix both low weight fast reps and high weight slow reps to train both Type I (SO), Type II A(FO) and Type II B(SG)
If you want me to go into detail into the muscle fibers, here.
Type I muscle fibers is Slow Oxidative which carry higher capillary and aerobic respiratory enzymes. They are the slow muscle fibers.
Type II A muscle fibers are Fast Oxidative, They are the walking(slow and not explosive activity)
Type II B muscle fibers are used to produce high force rapid contractions to make quick + powerful movements such as Sprints, Punches, Kicks, and get tired fast. Also known as IIx
1. Recovery (sleep, mobility, yoga, lengthening is strengthening, 1g of protein per pound of body weight)
2. Technical coordination movements
3. Absolute strength, full ranges of motion
4. Plyometrics
5. Isolation movements (strengthen particular areas)
And how do I organize my week if I have games on Saturdays? Maybe it's with friends
Get a trampoline. It's a very safe and easy way to practice mobility and explosive movements and is also just lots of fun. When you start practicing and getting good at flips and stuff, all of a sudden moving around nimbly on the ground feels a lot less scary.
I know that might sound weird but it definitely worked for me.
This is literally the best RUclips channel I’ve ever found.
Awesome video... 5tips starts at 4:00
Awesome video, man. Keep more on these topics coming, like how to integrate this into a routine, or how to periodize it into one etc
I agree 100 precent. I would appreciate a whole program from you where I can buy when I want to achieve a decent level of fitness, above average, get strong, build some solid muscle to look good naked but no instagram sensation, build a above average level of conditioning and stamina and when I want to be athletic and healthy and to be ready for every task of life but for the average dude, not for a specific sport, just look and train and move like an athlete. Thank you very much for sharing so much great content. I appreciate you
@@helmutkrusemann9194 yes man, great suggestion
@@helmutkrusemann9194 yeah, right? I want an aesthetic physique just like everybody out there, but I want to be able to perform too. Run, jump, sprint, twist, throw, grab, carry, fight, etc... I want the highest level o GPP I can get, to be prepared for everything life throws at you and more. With the plus of looking good naked. Haha!
@@brunosoaresrodrigues8957 me too!!!
@@helmutkrusemann9194 Absolutely! That's my opinion, too!
Thanks for your videos. As a graduate student who competes overseas, I've found everything you guys put out informative, useful, and super actionable. Kinda wondering where all this was when I was a teenager!!
This video was so helpful! You don’t understand this is a game changer. ❤
I've said it a few times, but the content you guys put out onto the internet for free is just unreal.
dude is like every single question that I have in regards to strength, conditioning, wrestling, Bjj, plyometrics, grip work and every single aspect of training that I need to learn, is answered by one of your videos, this is unbelievable.
I'm tryna break those 🇮🇳stereotypes and do great in D3 wrestling and your videos help a lot
@@skillissue445 what do you get from hating. You must’ve been abused as a child
@@planetstrength8798 what did they say
You got this 💪🏽
India has a wrestling culture going back millennia, you're fine
@@InvisibleHotdog its other sports too
You sir are my strength coach
Wait, my man is rocking a Big L shirt? Respect just quadrupled, and it was already through the roof. RIP to the 🐐.
Man, you have helped me so much, thank you for everything☝🏽💯
I’ve been doing Shaun Whites workout program. Lost lots of weight while maintaining muscle and becoming leaner and flexible.. It was a good change going from training for size to athletics during the cutting phase.
I knew there was something special abouth this guy when I saw a video a while back of him training and he had on a Deltron3030 shirt. Now he's rocking the Big L shirt? This guy never skips ear day
Awesome video man , i know that’s really gonna be useful in the long run for so preciate you for that.
bro saves lives with these videos
Yessssss I been looking for this I really happy I found this video 🙌🙌🙌
You should do a video on how to balance training. I do a 3 day split and I always feel like my workouts are too long, but I just don’t want to go to the gym 6 days a week.
You might have to make it fun bro. Meaning if you play a pick up sport on your off days from the gym, you can still get your three days of lifting in and you won’t feel like you’re forcing yourself to go to the gym. If that makes sense
Try 7 days a week!
you don't have to be in the gym for 6 days a week at all. Your body needs to recover, that is never happening if you go 6 days a week. Personally i do 4x a week with upper lower and always close it off with 30 mins of cardio.
@@JJ-ps9xe that isn't as optimal as it sounds, especially if 2 of the same muscle groups are trained with less then 48hrs recovery
This is off the subject but my favorite Big L song is "The Heist"
video starts at 4:00
great video as always. Thank you for putting out such good vids!
Do you have any advice on balancing two very different styles of training? I'm currently training for a half marathon, but also trying to make improvements in my olympic lifts and strength movements. Currently I'm lifting hard 3 days a week, running long 2 days, and one day is a combination of light technique work and a shorter run.
our best advice would be to monitor your fatigue and make sure you're not overworking yourself! Know your goals and smash them everyday!
@@GarageStrength Awesome, thank you I will!!!
Just take gear like the people in the video and you'll recover way faster, grow heaps of muscle and get really strong... then just pretend you don't
@@harrykent2578 your comment represents all your insecurities and I‘m sure you do not have any muscles but rahtee complain about other progresses
@@tmjacob2559 he is not telling a lie though. I don’t believe the athletes at his facility are on gear but the three examples of athletes he gave have or currently are on gear.
I don"t think there's a significant difference for naturals. Certainly an athlete might not be as muscular as a natural bodybuilder because their training is focused on specific movements for their sport, and a natty bb might not be as functional because they aren't choosing functional exercises, but not because they're building a different type of muscle.
I also don't think that you can get very big without getting really strong or vice versa. There's a limited amount of muscle you can build naturally (about 32 lbs I think), and you aren't going to get near it without getting freakishly strong (think: 3 plate bench, 4 plate squat, 5 plate dead). Until you reach elite stength levels, strength is size and size is strength.
There's definitely a difference in power output between natural athletes and enhanced athletes though, which is why so many sports have athletes that are on steroids, even if the sport doesn't require lots of muscle
This was very informative I love your videos they give different options for muscle growth for longevity and performance and salute for the Big L shirt my favorite rapper.
In other words, You must have a greater number of fast twitch muscle fibers rather slow twitch ones and train also for mobility.
Great video!! learned alot about how to build athletic muscle.
How strong should a middle to long distance runner be in the upper body? For reference I have a 660lb powerlifting total, but my bench is only 115lbs of those
How much you weigh
@@trayl1365 140 lbs
If you are mid/long distance runner then you dont need to have too strong upper body. Distance runners usually dont even do bench or weights for upper body.
@@SteHwan other than 800m guys yes
goated power clean 🔥
4:17 Lengthening is strengthening
To this day I am really glad to have found this channel because damn...there are not really many *GREAT* channels with *LEGIT* information from people that *DO KNOW* what they're talking about.Most are from people that have a...suspicious background or that seem more focused on the social aspect of fitness rather than _actual_ fitness(Fitness gurus and influencers know what I'm talking about...yes, you do).
Or they might be legit but there might be something lacking in either their approach to it or the content itself(I mean...how many "get a six pack abs" videos one channel needs?)
For a long time I thought that only one person here had the channel that hit all the right boxes(and later found one that was great when it came to all-round fitness and physical prowess), but when I first found Garage Strength I knew that I've found *GOLD.*
Although the main focus is mostly about and for athletes(which is fine as it gives us regulaar viewers some understanding about them and their training), the content is stuff that even non-atheletes like me can use(and there *ARE* videos that are for "anyone" when talking in general about fitness and athleticism).
And it's just the kind of thing I look for, "becoming strong, becoming fit and looking hella good" all into one.
R.I.P Big L. Love the T-shirt👕
I can't understand how much great content you can put out so frequently! thank you so much!
Nice work. Subscribed!!
That's absolutely right. Very well explained. Great presentation.
Hey, I always got this question, everyone says from 8 to 10 hours of sleep, if I sleep more what are the drawbacks??
Nice shirt iykyk 🐐
FYI: Tia-Clair also is an Olympic level bobsleigh brakewoman.
Great video, more importantly where can i find that shirt. Huge fan of Big L
Can you make a workout video based on this principles, please.
great vid
*HOW MUCH PROTEIN? Is it 1g per 1lbs of LEAN MASS body weight or just per 1lbs of total bodyweight?*
1 gram per pound of your DESIRED bodyweight is the general goal.
@@FIGGY65 so if I'm 125, eat 125 grams of protein in a day? Or eat all that after a workout?
@@derrioushall1553 . Per day, divided by the number of all of your meals/snacks per day 👌🏽
Quality stuff and fun
I can not speak english well! I can not understand most of what is said !!! Explosive Exercises That You Mention How They Help Me to Build Other Muscles Such As Shoulders, Biceps, Chest I Cannot Understand... Do I have to do explosive workouts and muscle building exercises separately? Pls help me
Can you do this on a keto diet and if so how much protein would be adequate? I've heard 0.6 per pound of body weight on keto.
can you do footballers (AKA soccer to u Americans even tho its FOOTBALL) specific gym workouts please?
All of this information can apply to hockey?
Great video
Great presentation and I like the Big L shirt
Should you put all these types of lifts into 1 workout?
great video!!! dont understand every word you used...but i sure can copy those exercises
That shirt is so great, rip big l
crazy how at 2:22 i saw larry wheels junior
Subscribed off of the Big L shirt alone
Put it on Coach Dane put it on
That shirt is dope!
Video starts at 3.49.......same old stuff recommend dont watch
Thnx bro
Love the videos GS but i need to know how to get athletic like Adama Traore
Sir can you please make a video on movements or exercise for improving Powerlifting 🇮🇳
thanks for the suggestion!
Thank you so much sir for seeing my message
Can u do strength plyometrics and isolation in 1 session
Really big muscles look cool but they don't do a lot and oftentimes you become extremely inflexible building that unless you train flexibility in with it. Also if it's like a plasma hypertrophy a lot of it's just due to muscle endurance and you might not be as strong as you look. Hence the dudes in the gym lifting like 45 lb with a machine and being exhausted o___0...But jacked
Ive been training hypertrophicly and I am bored and tired of this. It is time to use all muscles for different goals, more fun
sir can you make a video for homeworkout I can't afford gym
Wow this was really impressive
As an athlete you are not supposed to be the best in something, but great in *everything*
this channel is amazing
Can you do more topics on rugby?
You speak the truth.
This guy is smart as shit really great coach
Do you have weekly programs that cover all this?
What if I just train for hypertrophy instead, would that be fine, and then transition into strength or athletic training?
Great 💯
update hypertrophy video coming?
Video startst at 3:45
brooo where did you get that shirt!!??? BIG L rest in peace 1 of the best to ever rap!! super props for that shirt!!!!
Can I take this same approach for tactical fitness in the Army? Very good video
Hell yeah you can. Explosive movements definitely do help in tactical training. When o was in TACP (Air force) we PTed a lot and it was some Olympic lifts here and there but mainly body weight and running. I felt like I was in the best shape of my life then. Athletic, strong, explosive, limber…
You know in special ops field our body’s take a beating and we aren’t in the most comfortable positions when it comes to field ops. Another thing you can do that I did, grab a weight vest and perform some explosive lifts in it. Not saying for you to power clean 225lbs. Just with the weight vest adding a little more weight to you and you cleaning something lite, like 65 lbs, it will resemble your gear while on actual duty and shock the body a little bit. I would go more than 10-15lbs if added weight on the vest though
Coach Miller, will you be offering any internship positions this summer or fall? Thank you!
Does anyone have a good creatine rec?
Could I train for athletic muscle and just gain mass?
This channel is goated
Coach isn’t in the US right?
I am. Pennsylvania
Okay is there anyway to contact you for some sessions? I’m in NY but I’d be down to travel to learn how I should be implementing things into my training at home.
@@MrDeathuponyou email the man lmfao
Great info, nice beard...
Greetings 🇺🇾
Glad you liked it!
It's simple bro.
Lots of fucking CARDIO like running "sprinting if you can". Also hit the weight room and watch your food. But cardio, getting your heart rate to it's max it's the key to looking athletic.
Shirt choice 👌👌👌
Basically
lift heavy ass weight for 1-5 reps(absolute strength)
Lift moderate weight faster 6-10 reps (power)
Lift light weight and yourself as fast as possible(velocity)
You don’t need muscle they don’t pay bills
For some they most certainly do and they can protect you and your family. Not bulky muscles but ones that have good strength to mass ratio
It’s ironic that all these require your muscles getting larger and stronger. You do need muscle. The strongest power lifters have a lot of muscle. The people with the most powerful punches also have a lot of muscle.
Is athletic type of body good for combat sports??
Yes, my friend. Best type of body actually.
Is creatine for 14 years old boy?
gymnastic calisthenics with rings - that muscle will carry over......
Hey Coach what average (meaning none athletes) nich group would you say would benefit most from athletic muscle as a target clientele 🤔🤔🤔
Thats a sick t-shirt fr
Just don't half-ass workouts, give it 100% on every rep or set, no matter the exercise.
Total basics
4:28 so what exactly does that mean? Does it mean if I weigh 180lbs I need to consume 180lbs of protein?
180 grams of protein Lmao, the usual is 1g of protein per lb of body weight
@@saulgoodman6264 tnx. Now I know what to do.
And this is why leon edwards has the most aeshetic physique in universe
Why would you want to lengthen the muscle doing yoga doesn’t that inhibit quick twitch muscles for sports
A gym is a place where fat is burned and pride is earned.
Everytime I hear "Jay Cutler" I flashback to that NFC Championship game against the Pac...
Ohhhh. You mean THAT Jay Cutler.
*Flashbacks to that NFC Championship game against the Pa...*
Yog is best for flexiblety it's Vedic best way To be good athlete