God bless you Tom Merrick. You have definitely been a big help in my fitness journey. Among the hundreds of the fitness RUclipsrs I have seen, your videos covering stretching, mobility, and flexibility have been the most helpful, practical, and easy to follow.
Priority number 1 for me this year is consistent sleep. I'm switching from max strength work to more strength endurance, trying to build a resilient foundation. And adding in a lot more walking, just pacing my room while watching youtube instead of sitting still makes a difference.
Tom I found you back during the pandemic and it's great to see your growth. Just like you, my fitness goals have shifted from when I first started. Early on I was focused on cardio and being lightweight but this past winter I've decided to switch to a more muscle based approach. The most important things like sleep and mobility are still top priority but adding a consistent weight routine will help me reach my strength goals for the year.
I’m 30 years old, weigh 110 kg, and stand 180 cm tall. I’ve been training my whole life-at different points focusing on football ( soccer ), martial arts, calisthenics, and in recent years, weightlifting. I started getting frustrated with frequent small injuries and setbacks, especially when I was bench pressing. My max rep at the time was around 160 kg, but I struggled with pain. Then I began focusing on flexibility and mobility training with Tom. Thanks to his guidance, I’ve not only progressed to doing 160 kg for 5 reps, but my shoulders, back, and hips are now pain-free. This happened with 6 months of doing follow alongs with toms 3/4 time per week. He changed my life! Thanks tom! Deadlifts and squats have been game-changers for me, especially after I worked on opening up my hips and im doing with heavy weights first time in my life wihout any problems with mobility.
Hey mate I just wanted to comment something here real quick, your videos were my start into my fitness journey and you are a big help still with all my goals. I'm starting to slowly transition more and more into Calisthenics and general flexibility after 1,5 years of training, gaining muscle and losing good amounts of fat so I can get strong enough to work with my own body the way I always wished I would be capable of. Can you believe I can almost do a Pike?! Haha slow progress but progress nonetheless, you are great man keep doing what you're doing you inspire many of us!
Thanks for sharing your goals and journey Tom! I'm also trying my hand at squatting this year - hoping to work up to 135kg for reps on the Zercher squat. Unlike you though, I'm trying to gain weight up to around 92kg from 85 haha. Give my quads room to grow 😂
For the landmine RDLs I've found it's really nice with straps to just wrap it around once and hold the other end of the strap with your off hand. I think I saw Alec Blenis do it but not sure. Looking forward to seeing how you get on! GPP is so underrated for some reason.
Happy New Year Tom! Your resolutions for 2025 look solid. It's helpful to watch your evolutionary experiential process and compare notes. Thanks for putting yourself out there. Wanted to ask your recommendation on accurate body weight/BMI scales.
I am an advanced lifter, and I really like this channel because it makes me think about my routine : what's my new goal ? How can I achieve them ? Do I need more mobility or flexibility ?
My goal is also do focus on a stronger squat, for years it is around 120kg and now started last 4 weeks with the super squats program. Gives some fast improvements, i went from a 20 rep 70 kg breathing squat to a 90 kg now. But u do feel horrible sore and your back is tired all other days. Not sure if i will ever do it again. But for sure i will follow your progress as a good motivation
My friend, i realy like your videos. Just a cool tip for you if you are interested: Upper body muscles reps from 6-10, and Lower body muscles, from 15-20. Reason why, coz the lower body carry off the mayority of our body daily and its design for endurance, so lower reps (lest than 12) are not optimal. And our upper body have smaller muscles overall and it works better with more weight but in fewer reps. You can check Mike Mentzer and Tom Platz for this info. For example try and compare a regular workout of squats with a 20 reps breathing squats, and tell us then wich one blow up your legs more.
This training plan looks awesome. Simple but effective. Do you ever plan on including some bench pressing for chest progressive overload? I find quite hard to target chest with just bodyweight, especially the upper chest. The only option I can think are decline deficit push ups.
Hey Tom! Nice video man. What shoes are you wearing whilst you are squatting? They look pretty decent! Edit: Nevermind, as soon as I asked, the sponsor popped up....
A word of caution on Brazil nuts, they contain a good quantity of Selenium which one can overdose on. Eight brazil nuts contains 777 percent of your daily allowance of selenium. Just noticed that is one of the things you are having for breakfast.
do you live in the UK ? because im baffled how beautiful it looks man , im so so jealous as someone who lives in dull ,gray 0 nature Netherlands ...truly depressing , i get sad from seeing so much grass/trees in your video :D
Gonna lose 75 kilos, dunk the basketball, go on a date and play high level basketball at 35 years old, and make sure to document it on youtube so i can keep myself accountable :) good stuff Tom good vid!
I’ve been using the app for over a year now I’m mildly more flexible, still can’t sit in a deep squat and learned zero skills outside of a handstand. I couldn’t have done more on my end it wasn’t a lack of effort. I’m just so infuriated I’ve been busting my ass all for nothing and paying for the opportunity to do so
God bless you Tom Merrick. You have definitely been a big help in my fitness journey. Among the hundreds of the fitness RUclipsrs I have seen, your videos covering stretching, mobility, and flexibility have been the most helpful, practical, and easy to follow.
Good luck on your new plan this year mate, hope to see more flexibility full-body videos though, hope that doesn't stop. They change my life, really.
of course not, it'll still be here
@@BodyweightWarrior
Ive been watching you for over 5 years and I am forever thankful for your content!! Life changing
4 mins ago is crazy. Happy new year!!! 🎉🎉
You did so great Tom with your YT channel it is really amazing how much you progressed from those early days. All the best mate you are great.
Thanks so much
Priority number 1 for me this year is consistent sleep. I'm switching from max strength work to more strength endurance, trying to build a resilient foundation. And adding in a lot more walking, just pacing my room while watching youtube instead of sitting still makes a difference.
Great stuff. If you can get outside,do it!
Tom I found you back during the pandemic and it's great to see your growth. Just like you, my fitness goals have shifted from when I first started. Early on I was focused on cardio and being lightweight but this past winter I've decided to switch to a more muscle based approach. The most important things like sleep and mobility are still top priority but adding a consistent weight routine will help me reach my strength goals for the year.
Love the sweatshirt!! I see you are selling them! I will be getting one!😀
Always watched your stretching videos, now I want to use your body weight videos, cheers!
I’m 30 years old, weigh 110 kg, and stand 180 cm tall. I’ve been training my whole life-at different points focusing on football ( soccer ), martial arts, calisthenics, and in recent years, weightlifting.
I started getting frustrated with frequent small injuries and setbacks, especially when I was bench pressing. My max rep at the time was around 160 kg, but I struggled with pain. Then I began focusing on flexibility and mobility training with Tom. Thanks to his guidance, I’ve not only progressed to doing 160 kg for 5 reps, but my shoulders, back, and hips are now pain-free. This happened with 6 months of doing follow alongs with toms 3/4 time per week. He changed my life! Thanks tom!
Deadlifts and squats have been game-changers for me, especially after I worked on opening up my hips and im doing with heavy weights first time in my life wihout any problems with mobility.
Thank you for the motivation!
My focus is stretching for the next 6 weeks. Trying to undo damage of not addressing mobility issues for years.
Happy 2025 Tom!
1:45 WAS THAT COACH MOLLY?! man i still remember when you brought her on the channel the first time. man we all getting soooo old
Happy new year Tom!
Hey mate I just wanted to comment something here real quick, your videos were my start into my fitness journey and you are a big help still with all my goals. I'm starting to slowly transition more and more into Calisthenics and general flexibility after 1,5 years of training, gaining muscle and losing good amounts of fat so I can get strong enough to work with my own body the way I always wished I would be capable of. Can you believe I can almost do a Pike?! Haha slow progress but progress nonetheless, you are great man keep doing what you're doing you inspire many of us!
Thanks for sharing your goals and journey Tom!
I'm also trying my hand at squatting this year - hoping to work up to 135kg for reps on the Zercher squat.
Unlike you though, I'm trying to gain weight up to around 92kg from 85 haha. Give my quads room to grow 😂
For the landmine RDLs I've found it's really nice with straps to just wrap it around once and hold the other end of the strap with your off hand. I think I saw Alec Blenis do it but not sure. Looking forward to seeing how you get on! GPP is so underrated for some reason.
Keep making these videos..
Happy New Year Tom! Your resolutions for 2025 look solid. It's helpful to watch your evolutionary experiential process and compare notes. Thanks for putting yourself out there. Wanted to ask your recommendation on accurate body weight/BMI scales.
You are very sympathetic.
Tom starting the video with a coffee, balance in the universe has been restored!
🙏
Honestly, I for one have to work on my core, all around core. Front & back
You’re amazing
I am an advanced lifter, and I really like this channel because it makes me think about my routine :
what's my new goal ?
How can I achieve them ?
Do I need more mobility or flexibility ?
🙏
My goal is also do focus on a stronger squat, for years it is around 120kg and now started last 4 weeks with the super squats program. Gives some fast improvements, i went from a 20 rep 70 kg breathing squat to a 90 kg now. But u do feel horrible sore and your back is tired all other days. Not sure if i will ever do it again.
But for sure i will follow your progress as a good motivation
your audio is only coming from one of my airpods
My friend, i realy like your videos. Just a cool tip for you if you are interested: Upper body muscles reps from 6-10, and Lower body muscles, from 15-20. Reason why, coz the lower body carry off the mayority of our body daily and its design for endurance, so lower reps (lest than 12) are not optimal. And our upper body have smaller muscles overall and it works better with more weight but in fewer reps. You can check Mike Mentzer and Tom Platz for this info. For example try and compare a regular workout of squats with a 20 reps breathing squats, and tell us then wich one blow up your legs more.
Are you living in 1990 buddy
This training plan looks awesome. Simple but effective. Do you ever plan on including some bench pressing for chest progressive overload? I find quite hard to target chest with just bodyweight, especially the upper chest. The only option I can think are decline deficit push ups.
Don’t see why not. I’d prefer a rings weighted push up personally, still progressive
Your body looks great like this, a little thicker.
Tom what non flavoured whey protein do you use?
i recommend designer whey vanilla
Hey Tom! Nice video man. What shoes are you wearing whilst you are squatting? They look pretty decent! Edit: Nevermind, as soon as I asked, the sponsor popped up....
I’ve been wearing Vivos for 7 years, they’re ace
A word of caution on Brazil nuts, they contain a good quantity of Selenium which one can overdose on. Eight brazil nuts contains 777 percent of your daily allowance of selenium. Just noticed that is one of the things you are having for breakfast.
@@CharlesHursh true! I mix it up with fruit and berries most days for sanity as much as anything
your butt looks great doing the squats
do you live in the UK ? because im baffled how beautiful it looks man , im so so jealous as someone who lives in dull ,gray 0 nature Netherlands ...truly depressing , i get sad from seeing so much grass/trees in your video :D
@@Bibituu 😂 we too have a lot of grey…but I do my best to get out in nature
Thanks Tom! Also what watch is it you are wearing? I want one
it's a Tudor GMT
@ oooooo… very nice! Love the NATO strap look
Start the vid with a cup of joe for sure! but avoid using those plastic lined ones brutha, BYO!
Is this training plan in the app?
Can you make a video for ankle mobility not improving
check the channel, a few different options
Hi Tom
The duality of strength and weight in climbing is real. And also not compromising a climbing session because you train the day before. 😂
The pain 😂
Gonna lose 75 kilos, dunk the basketball, go on a date and play high level basketball at 35 years old, and make sure to document it on youtube so i can keep myself accountable :) good stuff Tom good vid!
Let's go!! 💪
awesome! Good luck
Just for reference, how tall are you ?
he's really tall. i think like 6'5''
191 cm
Bro as an ectomorph my calf’s will now grow, please help dude?! Thanks
we can only pray...and train them consistently
Start muay thai mine blew up
@@Brian_Cockerill what?
❤
Oats is not food, not even for horses
I’ve been using the app for over a year now I’m mildly more flexible, still can’t sit in a deep squat and learned zero skills outside of a handstand. I couldn’t have done more on my end it wasn’t a lack of effort. I’m just so infuriated I’ve been busting my ass all for nothing and paying for the opportunity to do so
imho cutting is always a bad idea. i accidentally lost 2 kg this winter.
Pros and cons, maybe not 2kg but certainly a rebalancing
I recommend looking into plant-based eating for 2025 :)
Carnivore ❤
@@shiftgoodReversing heart disease ❤
Caroline Ellison? that's so cool you get internet in jail.
No thanks, i dont want to be miserable and depressed.
All you eat is so inflammatory 😂