I had to train heavy with low reps and a caloric surplus for months to gain noticeable upper body muscle. Every time I talk to a girl that says she doesn’t want to get bulky, I just shake my head 🤦🏻♀️
1. resistance training twice a week 2. cardio high intensity shorter time 3. low intensity longer time 3. weight training 10 reps higher weight easier to loose weight 4. hip thruster mini band band walks 50 crunches 50 squats jumps 5. follow a training program change it up don't let body get comfortable every 4-6-8 weeks change 6. start with end goal and back it up to week one
One thing I will say is that, while I’m quite feminine in appearance, my arms DO bulk like my rear-end does. Lol. I made the mistake of working my arms like I do my legs... no, not goood. My boyfriend was jealous. Lol. The bulk reversed back quickly though. I don’t go over 20 lb dumbbells, now. For lower body I’m still adding weights, and I’m going to keep on making gains :)
Brittany Renee my sister is the same way! XD all her guy friends are jealous. I for one love the idea of having muscular arms but not sure how far I would take it 😅
There's a genetic potential limit though. You wont become the hulk either. Your arms gain fast in the beginning but could be stopped at a certain limit since thats as far as you got with the program you do. If you want bigger, you go stretch your limits again, but if you really dont like bulky arms (which I for one dont mind on a woman usually), you could lessen your weights and dont push yourself too quickly I guess
What is your opinion on warming up the muscles using push ups and pull ups before the WORKOUT? Is there any need to take joint support supplements for the people who are working out in the gym. Some say that over the time joints get weaker. What is your take on that?
Just coming across all of your videos and found the "what not to do" ones extremely helpful! I didn't see the link for the free workout download in the description box. Can I still get that?
Dude! Thank you! Your content is awesome! Thankfully, I’m doing the opposite of what most women do so...this video made me realize that I’m on the right path! 💪🏼
I purchased the F & F training program several months ago and have found it very effective, intelligent, and easy to follow. Thank you Coach PJ and Christina for putting this together. I have to admit to falling into the "Too much variety" category and find it helpful to have the structured program to keep me focused.
I really like this channel - the best I’ve seen thus far. Helped drastically improve my posture on a number of exercises I’ve been doing. The biggest challenge is planning workouts I must admit. Greatly appreciate all the prudent, practical, and on point approach this coach and his team have, and dare I add, the prim exercise outfits they wear, which I greatly admire as they render the focus more on workout approach and techniques, which is what one ultimately needs. After a while, it gets really tiring coming across buffed naked men strutting themselves on RUclips with no solid scientific approach to their workouts.
I've also told myself that if I'm afraid of getting 'bulky,' then that is a problem for when it get there. The trick is that I'll never get bulky without effort - working out isn't easy. Really, I'd have to try to get bulky; people work for that.
The fitness guidance seems to universally recommend 150 minutes a week of cardio. Most recommendations further specify that that means not walking, but doing stuff that gets your heart rate in the 70 - 80% of maximum range most of the time, and over 80% of maximum some of the time, and even up over 90% a little bit of the time. Do you think that is too much cardio, or is it the right amount and we need to add in strength training?
introduce the frog jump.... that is EXTREMELY DIFFICULT when it id done properly and it is difficult and it hurts. we when we warmed up at the competition gymnastic had to do 2 -3 round around the competition gymnastic hall which is big. with the 90 degree bend knee and a upper body right up strait. that is all you need for to get bloody strong mussel and working with the brain and concentration. EXTREMELY DIFFICULT. gives extremely fitness and strength for a many many years ahead.
I still have a lot of fat to lose so i cant just lift I have to do cardio too. I do cardio twice a week and resistance training lifting heavy 4-5 days a week.
I think the CDC guideline of 150 minutes of moderate exercise is good. I like doing HIIT 1-3 times a week (you should never do more than that) and occasionally some lower-intensity crap through bike rides with my brother a few times a week, but that's just my balance. Cardiovascular fitness fades fast, but it doesn't take that much time to maintain - just go for a few workouts a week. Definitely not an everyday thing unless it's casual.
I highly recommend doing weights on one day and cardio the next. Alternate things. Also after about 5 to 6 days of this take a couple of days off and just relax.
Preach brother. I pound my head against walls trying to get a few clients to understand these principles.
I had to train heavy with low reps and a caloric surplus for months to gain noticeable upper body muscle. Every time I talk to a girl that says she doesn’t want to get bulky, I just shake my head 🤦🏻♀️
where's the free program???
1. resistance training twice a week
2. cardio high intensity shorter time
3. low intensity longer time
3. weight training 10 reps higher weight easier to loose weight
4. hip thruster mini band band walks 50 crunches 50 squats jumps
5. follow a training program change it up don't let body get comfortable every 4-6-8 weeks change
6. start with end goal and back it up to week one
"You ladies"
One thing I will say is that, while I’m quite feminine in appearance, my arms DO bulk like my rear-end does. Lol. I made the mistake of working my arms like I do my legs... no, not goood. My boyfriend was jealous. Lol. The bulk reversed back quickly though. I don’t go over 20 lb dumbbells, now. For lower body I’m still adding weights, and I’m going to keep on making gains :)
Brittany Renee my sister is the same way! XD all her guy friends are jealous. I for one love the idea of having muscular arms but not sure how far I would take it 😅
There's a genetic potential limit though. You wont become the hulk either. Your arms gain fast in the beginning but could be stopped at a certain limit since thats as far as you got with the program you do. If you want bigger, you go stretch your limits again, but if you really dont like bulky arms (which I for one dont mind on a woman usually), you could lessen your weights and dont push yourself too quickly I guess
Where's the link?
your the man pj Nestler, have you ever considered a and a podcast
Thank you for your support! I'll be hosting an XPT Podcast along with Gabby Reece coming soon :)
These tips also go for men
What is your opinion on warming up the muscles using push ups and pull ups before the WORKOUT? Is there any need to take joint support supplements for the people who are working out in the gym. Some say that over the time joints get weaker. What is your take on that?
Just coming across all of your videos and found the "what not to do" ones extremely helpful! I didn't see the link for the free workout download in the description box. Can I still get that?
Dude! Thank you! Your content is awesome! Thankfully, I’m doing the opposite of what most women do so...this video made me realize that I’m on the right path! 💪🏼
no link for the free workout :( bummer
I purchased the F & F training program several months ago and have found it very effective, intelligent, and easy to follow. Thank you Coach PJ and Christina for putting this together. I have to admit to falling into the "Too much variety" category and find it helpful to have the structured program to keep me focused.
I really like this channel - the best I’ve seen thus far. Helped drastically improve my posture on a number of exercises I’ve been doing. The biggest challenge is planning workouts I must admit. Greatly appreciate all the prudent, practical, and on point approach this coach and his team have, and dare I add, the prim exercise outfits they wear, which I greatly admire as they render the focus more on workout approach and techniques, which is what one ultimately needs. After a while, it gets really tiring coming across buffed naked men strutting themselves on RUclips with no solid scientific approach to their workouts.
I've also told myself that if I'm afraid of getting 'bulky,' then that is a problem for when it get there. The trick is that I'll never get bulky without effort - working out isn't easy. Really, I'd have to try to get bulky; people work for that.
I'm going to get my wife to watch this. Good points bro. Hope it helps people!
The fitness guidance seems to universally recommend 150 minutes a week of cardio. Most recommendations further specify that that means not walking, but doing stuff that gets your heart rate in the 70 - 80% of maximum range most of the time, and over 80% of maximum some of the time, and even up over 90% a little bit of the time. Do you think that is too much cardio, or is it the right amount and we need to add in strength training?
Did this dude move into the athlene X gym?
That's such a good video !! Thanks ! Finally someone explains us how we can really have succes 💪🏾😍
Can you do a video about nutrition ?
Oh; shoot; im doing all of those 😂🤣 thanks! 🙏🤙
Damn, dude left the cough in there lol
introduce the frog jump.... that is EXTREMELY DIFFICULT when it id done properly and it is difficult and it hurts. we when we warmed up at the competition gymnastic had to do 2 -3 round around the competition gymnastic hall which is big. with the 90 degree bend knee and a upper body right up strait. that is all you need for to get bloody strong mussel and working with the brain and concentration. EXTREMELY DIFFICULT. gives extremely fitness and strength for a many many years ahead.
Why do you need to do all these odd ball exercises? Just do the basics and bust ass at them.
You are SO knowledgeable and professional. Big help to me!
What happens if I don't have a goal for the gym? What if I just want to keep fit?
You dont need a gym for that. Workout at home. Then youre wasting your time
Get well soon, coach!💕
Awesome info !!!
I still have a lot of fat to lose so i cant just lift I have to do cardio too. I do cardio twice a week and resistance training lifting heavy 4-5 days a week.
But remember muscle burns fat. :)
how many times a week should i do cardio????
I think the CDC guideline of 150 minutes of moderate exercise is good. I like doing HIIT 1-3 times a week (you should never do more than that) and occasionally some lower-intensity crap through bike rides with my brother a few times a week, but that's just my balance. Cardiovascular fitness fades fast, but it doesn't take that much time to maintain - just go for a few workouts a week. Definitely not an everyday thing unless it's casual.
I highly recommend doing weights on one day and cardio the next. Alternate things. Also after about 5 to 6 days of this take a couple of days off and just relax.
Thanks this helps
This is reasonable. Thanks!
Many thanks Coach!