Відео

@Austinisme542 cheers!! Was pure punishment for 100 days haha 😅

@ lol, incredible physique bro!

They give me +2 squat mobility 😂

😂 I suppose this video is a bit more tailored towards desk work and sitting on the phone too long. Neck pain for the type of work you described. Yeah, some posture work in the gym and addressing mobility and function of movement patterns would be better. Is the above you described the type of work you do ?

You got soft hands buddy

​@@Kababman123 I dunno i think there would be some serious calluses

??

@stalgoo yeah genrally best results, as seen in current data, are between 10-20 challenging sets per muscle group per week. there will be individual variance amd other factors at play but for the most part its a good range to aim for, for muscle growth

@@sustainablecoaching above 10 ur doing junk volume.. cite a source with analysis and i’ll believe you boss

@stalgoo 2017 study cite Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017 Jun;35(11):1073-1082. doi: 10.1080/02640414.2016.1210197. Epub 2016 Jul 19. PMID: 27433992. 2023 study cite Baz-Valle E, Balsalobre-Fernández C, Alix-Fages C, Santos-Concejero J. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet. 2022 Feb 10;81:199-210. doi: 10.2478/hukin-2022-0017. PMID: 35291645; PMCID: PMC8884877. There's not a huge difference between the higher set volume this is where you'd have to simply antidote are you seeing more gains with 10 sets than 16 yes or no? if no stick to 10. But just from experience training people if find they start to plato sticking to the same thing for too long and when you vary it up in the form of sets, tempo, reps, method (e.g dropset) You tend to see more growth for a time until they hit another wall then change again. This could be down to the client getting bored and they'd get better results if they stuck at it but as long as they are progressing amd enjoying the training is the main thing

You are a rare breed looking forward to Calf training, haha 😂. How many times a week do you train them ?

@@sustainablecoaching once, rarely twice a week. But I make sure that they’ll need every single day I’ll give them to rest

Sounds like a good routine I find things like calfs forearms biceps even triceps recover so much faster than the bigger muscle groups so can hit them quite regularly.

Thanks for the comment. It's meant to be a bit satire as basic bicep exercises work just fine better to focus on the principles listed Structured programme with a focus on biceps Improve the weight technique ore reps of those basic exercises And Have patience as it can take a while to build muscle. Of course you can go further talking about nutrition and working the bicep at different angles also. Often I find see people posting crazy exercises or listing studies that make 1% difference where if someone isn't following the basics consistently, that stuff is pretty useless. Maybe I'll change the title if I get other people saying what you said 😂. What advice would you like to see ?

@@sustainablecoaching I think you should touch on topics that newcomers to the gym regularly struggle with, like "time under tension" or "training to failure ALL THE TIME", maybe even touch on volume and the amount of sets people should do etc. Volume vs intensity, perhaps? Anything that is easy to grasp but not commonly understood by most will be helpful to 90% of the people that find your stuff. Keep well! I wish you luck :D

@Billysanliurfa appreciate the comment. I've been training clients in person for over 10 years now. Just want to get across how important and impactful the basics are. It's a long journey to make a body composition change and maintain it, but it is definitely worth it for the health benefits !! Hope you enjoy the rest of the content 😊

What I've found in practice when people aim to get nose to the floor, they hunch the shoulders straining the neck. Regardless if you ask to try and do simultaneously. When you place emphasis on the chest coming to the floor, people tend to keep better posture. Thanks for the comment 👍

In theory, thumbs to ears make sense, but in practice, when training people, they will still flare their elbows out to the side regardless of this. But if that que works for you, great. Again, pulling the bellybutton in can work but find when clients are struggling they will dip or bend from the hips. When you ask them to tuck the pelvis and brace/tense the core or abs, they tend to maintain form better. But again, if that que allows you to maintain a strict pushup, great defiently do that 👍 Thanks for the comment

Exactly how my girlfriend describes me .... 😂

@@sustainablecoaching 😂😂 she surely is a remarkable being. Best wishes to you both

Haha, thanks. appreciate the comment

@johnnydark3260 thanks for the question. A slow negative can be applied to most exercises as the eccentric portion of the move you tend to be stronger than the concentric, so slowing down the movement on the lowering phase is just a way to increase the challenge on that part. It is also good for beginners as more likely to control the weight appropriately, reducing injury risk. Doing a Seated OHP is a great move still a compound lift due to it being a multi joint exercise (the elbow and shoulder joint moving) They both have their place. I would say a standing shoulder press transfers better to real-life scenarios, e.g, passing something heavy to someone overhead. Also, it is really good challenging your core stability, holding that heavy weight overhead Seated probably more effective for just building size in the shoulders and a bit of upper chest. (I probably do more of these as that's more appropriate to my goals at the moment) Like you said, machine press is great as you can just hammer the shoulders in a more locked position without worrying about the weights swaying

Yeah I often switch clients to a split stance in the studio when they are really struggling to stay upright. I like to start with a normal stance as it's good quite good for full body stability.

@SteffiTunaPie this might be true. My next video is to lock two people in a basement. Whoever completes 1 million pushups first gets £10 .... I don't quite have the budget yet

I'm pretty sure this improves motivation by 100%

Why not say it and be helpful/not seem like a liar?

This guy is fucking lying

@spanishpeaches2930 why do you think that is ?

Yeah, I love using a single handle, normally last exercise, to really place emphasis on one side at a time. Hopefully, the 10 years of coaching people in the gym helps, haha not as savy with my videos like the teens are, though !!

Yeah, both brilliant exercises that really emphasize the stretch in the bicep. I would still apply most of the same points apart from the elbow to the side as you'll be on an Incline, but just keeping it pulled in, not letting your elbow shoot out to the side

You can fill them with sand or small rocks, It might be better to add weight. you want to make sure they are even in both and would need a lighter and heavier set 👍

The visualisation is a huge part of it. I will sometimes get my clients to do an exercise of imagining if you had a birds eye view and could control yourself like an avatar for a day what decisions you would make. Get them to right it down. Then it's time to action, and from there, like you said, you can create some good smaller goals leading to your ultimate goal

So intermittent fasting is just another way to get in a calorie deficit as you are eating in a smaller window so it's harder to eat more calories. That's why intermittent fasting doesn't work for everyone as some people still manage to overeat in that short window. Plus I didn't say intermittent fasting was a fad it can be quite useful for the right individual. In terms of insulin there's plenty of studies comparing two groups of people eating a high or low sugar diet and they both lose weight at the same rate regardless of insulin as long as caloric intake is accounted for. It really depends on so many factors in terms of lowering you calories. E.g if your neat starts to go down due to lower calories running a phase where you eat at maintance will usually address this. E.g fatloss phase Then move to maintaince (may be some weight gain which is normal) Then move to muscle building phase will be a bit of weight gain but mainly muscle. Then you will have more muscle mass faster metabolic rate as neat would have come back then you repeat. Obviously that is a very simplified version but each time you come out of your deficit yes there will be a little weight gain but as long as you stick to the healthy habits and focusing on resistance training to build muscle the weight you gain will be a mixture of muscle water and fat not just fat. After enough phases you will eventually change body composition. I didn't speak about phases in this video as it's mainly just to get the message across and focus on the big pillars instead of the little things. I agree a stable insulin can be important as the more stable your hormones are the easier it is to maintain good behaviours. But I wouldn't say it's the defining factor as when it's studied calories seem to be the defining force in weight loss.

@@sustainablecoaching That REALLY shows how little you know about I.F. because you specifically DO NOT go into a calorie deficit; the weight loss is attained by reducing insulin therefore allowing the body to tap into your fat stores. Do your research properly and stop misleading people, you're sending them to their deaths

there's plenty of studies to show that the reason people lose weight on intermittent fasting is the lowering of the overall calorie intake. E.g if I ate 5000kcal on an intermittent fast, I will gain weight. My job in real life is to help people lose weight and build muscle in the most effective way. Sometimes, fasting will be appropriate. But again, you get most of the same benefits from fasting as a calorie deficit.

You lose weight on intermittent fasting by breaking the insulin resistance allowing the body to access the fat stores during the fasting phase it DOES NOT require calorie restriction which is a fools way of trying to lose weight because it is NEVER sustainable. Try reading posts by Dr Sten Ekberg and Dr Eric Berg who are the foremost experts in this. STOP MISLEADING PEOPLE

You're right. Physics ceases to exist with insulin resistance present.

Do you not have one at your gym ?

Handsome fella haha 👍

Yes

Depends on context, e.g, if I had someone practising the movement who's trying to improve their form, I would genrally use a slower concentric.

@@sustainablecoaching While you're comment is true. The context you were suggesting to use this tempo in, was hypertrophy. Explosive concentrics are better for neuromuscular recruitment than slow concentrics, so should probably be prioritized when trying to "unlock insane back gains".

@Asher-kc6fe I would still lean towards if I could get someone's overall technique better by slowing down the movement. There would be a net positive. Plus something like a pull up when you really focus on form (no swinging, good shoulder reatraction, chest to bar etc...) that slow concentric maybe the fastest you can do that movement because now its way harder. If I put quite heavy weight on a bench press my concentric maybe 2 seconds anyway because that's the fastest speed I can go. What I often see in practice when people do pullups they use a lot of momentum. Which is great if you're using it more in a functional sense, e.g, pulling yourself up a ledge. Good convo I appreciate the comment.

Breakfast of champions 🏆

You'll be hitting a personal best every set 😂

Haha its the best 😅

Thanks 👍

Haha thanks 👍

I should get a bit of time to record some exercises to help pass these this week If you'd find that useful ?

Same honestly. I also have widespread pain and fatigue. Don't know if I'll ever be that kinda healthy

It can be a little difficult to answer as it depends what the main issue is Strength, mobility, pain or maybe all three Using something like a trx to help support you in a squat can be a good place to start then simply some farmers carry's with some dumbells to help with grip. I should get time this week to record a couple of videos to help pass these tests if you're not quite there yet if you'd find that useful ?😊

@@sustainablecoaching yeah I don't know if you'd be interested in showing zero level right through. I can't walk more than 5 minutes currently because of my fibromyalgia but people really do get stronger and healthier if they move within their base line

Yeah, I love their emphasis on how important rest is. No rest means no recovery, no recovery, no gains.