a lot of people need to hear this. Most people beginners especially be tryna do 7 day bro split doing each muscle group everyday then they get tired and dont see instant results and give up. its much better to do less and stay more consistent.
High Frequency Full Body 2x per day every other day, don't complicate the process like so many i've seen, simply go into a Push, Pull, Legs order during each workout, i base each muscle group around ONE or TWO main exercises. For example, i base Push work around Dips, Weighted Dips, & the Bench Press, each can be throttled to whatever i might want to focus it on. The system completes itself, i can have a Dip program purely ran for Muscular Development of the Upper Body, then Weighted Dips and the Bench Press programmed for Strength Development. With this in mind, my Upper Body is completely covered for, and has a system in place applicable to a Pull routine or Leg routine. With a 2 session per day training workload carried out ideally in the morning & evening, this keeps my Myostatin levels effectively suppressed throughout any recovery interval, causing Hypertrophy even without training. Myostatin is a protein critically responsible for the suppression of muscle growth . Another factor that might blow you up developmentally is Explosive work. Jump Squats, Box Jumps, Sprints mixed with Jogs, High-intensity Shadowboxing, all lead to a cascade of physiological effects (sweat, heart rate, blood flow) that in turn stimulate the release of hormones, thus increasing hormone production. (Testosterone & HGH) To what degree it might impact those hormone levels are all dependent on the duration & intensity of the given workout. (So it's all up to you how potent this formula can be)...
I totally agree with the concept of mastering the one exercise, this is what I do on leg day, I focus and prioritise the barbell squat , in essence trying the master it
For this I love using the pareto principle that consists of the 20% of the inputs that makes the 80% of the outputs, that means taking the most important thing and do them, instead of 8 different chest exercises, do bench and incline bench and thats it.
u on a roll my brudda, I think for the first year consistency is key, just work x amount per week. It's all about sustainability. Health is a lifestyle
Yeah i just train using basic calisthenics and resistance bands ion really care for all that extra stuff just wanna be healthy and asthetic pushup’s squats curls pull ups im doing what i can working w limited wrist mobility
I also say that you need to focus on improving on one exercise before you move on to something different especially for beginners, there is so many videos that shove garbage volume of exercises. Pull up videos mostly with negatives, scapula pull and such when all you need to do is: Hang: strenghen your forearms, scapula stability, static movement Rows: strenghen your lats, train dynamic movement And thats it, got my first pull up in 2 months when other struggle for years, you shouldn't treat exercises just as something to get you to a goal but the goal being to get good at that exercise Its why people struggle with front leaver cuz they can't stop lower their ego and get good at the basics of the movement
peach brotha, there's a lot of noise nowadays with 'try this exercise and try that'..... for the long run you just gotta keep it simple and stay the course
I agree that most workouts need to be simple, but only doing one exercise per a muscle group can kill potential gains. Some exercises don't target all the heads of a muscle, only doing side lateral raises isn't really gonna grow your rear delts. But if you pick compound movements or exercises that stimulate multiple heads of a muscle this advice can definitely work❤
I've been doing PPL splits for over 9-10 months already , started with weights but got bored so fast so switched to calisthenics. Right now most of my workouts are pure calisthenics/weighted calisthenics. Since I'm bulking my pull up numbers are "decreasing" so I switched to bodyweight pull ups. My push day is weighted dips and weighted pushup variations in hypertrophy range. And I use machines for leg days. I'm thinking about doing what you said in a video something like training each part 3 days a week instead of 2 and add legs in pull days. Would you recommend this?
I have dips in my workout. I do the chest dips variation and have decline pushups for my upper chest and pike pushups for my shoulders. I dont have any dedicated tricep exercises and due to my daily training routine i dont want to add a lot of extra volume in a new exercise. Will these exercises that work triceps but not single them out promote good growth, or should i add a trice exercise in?
When i started training i wanted to get abs, so i would do a set of diferent core exercises for 6 days a week, no matter how skinny i was, i could never obtain those abs so i dropped out of it n started doing calisthenics, n despite barely doing any core effort my abs were popping up 🤦♂️
Tell this to the mfs at planet fitness 😒 10 sets of 20 reps of sum weird obscure tik tok workout, i do like 10 total workouts and im “swole” (+jui jitsu) but people dont seem to understand, and i would go to a better gym but i live in the middle of my city where theres a ton of traffic and pf is the only close gym
Turn away from your sins and believe in Jesus christ he is coming back ❤ read the bible the book of matthew, luke, mark or john and be a disciple of Jesus christ
a lot of people need to hear this. Most people beginners especially be tryna do 7 day bro split doing each muscle group everyday then they get tired and dont see instant results and give up. its much better to do less and stay more consistent.
True. I do full body twice a week and focus on progressive overload. I do 2 exercises for a body part and 3 sets.
" I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times"
-Bruce Lee
High Frequency Full Body 2x per day every other day, don't complicate the process like so many i've seen, simply go into a Push, Pull, Legs order during each workout, i base each muscle group around ONE or TWO main exercises. For example, i base Push work around Dips, Weighted Dips, & the Bench Press, each can be throttled to whatever i might want to focus it on. The system completes itself, i can have a Dip program purely ran for Muscular Development of the Upper Body, then Weighted Dips and the Bench Press programmed for Strength Development. With this in mind, my Upper Body is completely covered for, and has a system in place applicable to a Pull routine or Leg routine.
With a 2 session per day training workload carried out ideally in the morning & evening, this keeps my Myostatin levels effectively suppressed throughout any recovery interval, causing Hypertrophy even without training. Myostatin is a protein critically responsible for the suppression of muscle growth . Another factor that might blow you up developmentally is Explosive work. Jump Squats, Box Jumps, Sprints mixed with Jogs, High-intensity Shadowboxing, all lead to a cascade of physiological effects (sweat, heart rate, blood flow) that in turn stimulate the release of hormones, thus increasing hormone production. (Testosterone & HGH) To what degree it might impact those hormone levels are all dependent on the duration & intensity of the given workout. (So it's all up to you how potent this formula can be)...
I totally agree with the concept of mastering the one exercise, this is what I do on leg day, I focus and prioritise the barbell squat , in essence trying the master it
Appreciate this B sometimes hearing it broken down like this is needed when so much is fed to us in the working out realm
For this I love using the pareto principle that consists of the 20% of the inputs that makes the 80% of the outputs, that means taking the most important thing and do them, instead of 8 different chest exercises, do bench and incline bench and thats it.
These are big facts make it simple. Consistency and discipline is what’s really important
We appreciate you bro🙏🏿
Much love bro 👊🏿
B4 Flex you look phenomenal 💯. Amazing physique. Great video.
I only do 5 exercises and just progressive overload on them!
u on a roll my brudda, I think for the first year consistency is key, just work x amount per week. It's all about sustainability. Health is a lifestyle
Amazing video. Mastering the exercises and getting very strong in them is key.
Yeah i just train using basic calisthenics and resistance bands ion really care for all that extra stuff just wanna be healthy and asthetic pushup’s squats curls pull ups im doing what i can working w limited wrist mobility
I also say that you need to focus on improving on one exercise before you move on to something different especially for beginners, there is so many videos that shove garbage volume of exercises. Pull up videos mostly with negatives, scapula pull and such when all you need to do is:
Hang: strenghen your forearms, scapula stability, static movement
Rows: strenghen your lats, train dynamic movement
And thats it, got my first pull up in 2 months when other struggle for years, you shouldn't treat exercises just as something to get you to a goal but the goal being to get good at that exercise
Its why people struggle with front leaver cuz they can't stop lower their ego and get good at the basics of the movement
Thanks, I needed that advice
peach brotha, there's a lot of noise nowadays with 'try this exercise and try that'..... for the long run you just gotta keep it simple and stay the course
just a side note... its not " side lateral raises"...lateral means side. its lateral or side raises.
What would be an example of a squat workout using this approach? Like the sets and reps
I agree that most workouts need to be simple, but only doing one exercise per a muscle group can kill potential gains. Some exercises don't target all the heads of a muscle, only doing side lateral raises isn't really gonna grow your rear delts. But if you pick compound movements or exercises that stimulate multiple heads of a muscle this advice can definitely work❤
I see what you're saying. I should've specified that this is referring to prioritising one 'compound' exercise 👌🏿
If you apply these things with high intensity training you will see great results
Great 👍🏻
I hurt my right calf by doing too many different leg exercises , gonna keep it simple now.
video on how to progressevliy overload?
i dont know when and how to
I've been doing PPL splits for over 9-10 months already , started with weights but got bored so fast so switched to calisthenics. Right now most of my workouts are pure calisthenics/weighted calisthenics. Since I'm bulking my pull up numbers are "decreasing" so I switched to bodyweight pull ups.
My push day is weighted dips and weighted pushup variations in hypertrophy range. And I use machines for leg days.
I'm thinking about doing what you said in a video something like training each part 3 days a week instead of 2 and add legs in pull days. Would you recommend this?
i stopped calisthenics because of analyzation paralyzation, how do i stop that habit but also get somewhere in calisthenics and get stronger
I have dips in my workout. I do the chest dips variation and have decline pushups for my upper chest and pike pushups for my shoulders. I dont have any dedicated tricep exercises and due to my daily training routine i dont want to add a lot of extra volume in a new exercise. Will these exercises that work triceps but not single them out promote good growth, or should i add a trice exercise in?
Dips are 100000% sufficient for your triceps
@@B4FleX ok ty, ig im not patient enough for results
first one here boyyyy
so how many times would i be doing to master this one exercise? does it matter? i dont wanna do too many little reps and not gain much from it,.
My friend Talk about the brain damage of boxing and it is worth it to start amateur boxing in your opinion??
I've got a video where I adress it but I will make another one and go further in depth for you
When i started training i wanted to get abs, so i would do a set of diferent core exercises for 6 days a week, no matter how skinny i was, i could never obtain those abs so i dropped out of it n started doing calisthenics, n despite barely doing any core effort my abs were popping up 🤦♂️
🔥🔥🔥🔥🔥🔥
Do you still recommend toe squats?
Height and Weight?
Tell this to the mfs at planet fitness 😒 10 sets of 20 reps of sum weird obscure tik tok workout, i do like 10 total workouts and im “swole” (+jui jitsu) but people dont seem to understand, and i would go to a better gym but i live in the middle of my city where theres a ton of traffic and pf is the only close gym
This goes for everyone do you guys know about Jesus Christ our Lord And Savior
Turn away from your sins and believe in Jesus christ he is coming back ❤ read the bible the book of matthew, luke, mark or john and be a disciple of Jesus christ
Hair looking more masculine bro 👍🏻
I don't see how it looked less masculine before
@@rampagesmackssons508 its subjective, I too, do not see long hair as less masculine
His hair was already alr before too