Since I discovered your channel I started thinking differently about wanting and getting results. Reaching 40 this year, and somehow not getting the results that easy anymore. Where I was used to do 3 or 4 total body workouts per week, now I am putting my focus more on what is really going on with my body. It is a good feeling to get a better connection with it. And I have more overall strength and energy. Thanks for explaining this the way you do Matt, more people should hear you! Keep it up.
Welcome to the 40 club Barry! I'm actually experiencing the opposite where I feel like I'm making faster progress than ever but that could be due to any number of influences having changed in my life the past year. One thing I do know is you still have plently of strong years ahead of you.
My greatest influence in life at the moment is my 6 months old son.. so getting some good sleep is rare and I can tell the difference with working out. Full body is to much for now haha I must adjust otherwise I will hurt myself pfff.. I just finished a workout, push and and abs session.. and it feels gooood! Will continue doing this! Greetings from Rotterdam
hey, just here to show my support. this is the best fitness youtube channel, not only because of the great training advices, but also for the great lifestile advices! thank you very much as always
Matt, where would you say is the fine line (or not so fine ;)) between 'intuitive' training / giving the body a voice and, say, being 'all over the place'?
I am a fullbody type of guy but I truly admire your 3 day split. Why? ⤵⤵⤵ Because they are the most stable ones.👀💫💢💥🔥 It's so much easier to keep all variables, as stable as possible with only 1-2exercises instead of 6-10 per workout. 😅
Great point Marcello, same goes for the full body workouts too. FBW just doesn't get the attention it deserves. It's hard to go wrong with a MWF full body routine.
Hey Matt, I'm still having trouble with progressing to a shrimp squat. I've tried sitting more into the Bulgarian style split squat and I can still get 3x20, but the shrimp squat is still out of reach for me. I'm thinking of doing shrimp squats but with shorter ROM and gradually building it up, or using a skater squat. What do you recommend?
Why not go for it? Matt is always for experimenting things and if you do isometrics or shorter range of (motion -> ) tension exercises...make sure to always finish with 1-2 sets of FULL range of tensions sets to get the best of both worlds! Good luck, and keep the RDP-Community up-to-date! #BEfitAndLiveFree
@@marcelloantoniodreier4795 hmm, that's a good idea! Maybe 3 sets of partial shrimp squats and then a finisher set of full range of motion split squats. Thanks for the reply!
Great insight into training man, I am immensely interested in your chain training method. Feels more natural. Keep it up man, you're adding some great ideas to the space!
I agree with this. Having said that, re #2, I find it's a good idea to alternate A and B workouts. I keep both workouts similar but different enough to allow greater recovery.
Yes especially when you have moved beyond the beginner phase. For 1st time lifters it doesn't matter as much. AB workouts after the 1st couple of months is a must. Sad UA-cam and this channel didn't exist in the 90s when I started.
Thanks Diego, they are now longer as I post the audio I do from my live sessions on this channel every Saturday. Come on over and join the fun. I post details on the next episodes on the RDP instagram every Saturday too (@red.delta.project)
Hey Matt, Do lunges get increasingly difficult the wider you spread your legs while doing them, kinda like push ups are more difficult with your legs straight out, rather than on your knees making the lever longer?
Actually, it's the opposite. There is some leverage at play in the hips, but so far as the classic lunge exercise is concerned keeping your feet closer together will make your legs work harder
Thank you Robert, You can find my book in Ebook and paperback format on Amazon, : amzn.to/2FtTUms The GSC playlist can be found on the RDP UA-cam channel page here:
Hi there, firstly thank you for all the info you put together for us all it’s really appreciated. I have a question but please don’t think I’m being rude. Looking at you through all your videos you don’t seem to have changed much in size so can I ask, all the stuff you say will make you grow so much better how do you know this? Have you got any documented results from clients if not yourself for how their / your musculature has changed? I’d love to see some before and after photos that back up your information. Not for trolling reasons but from a genuinely interested perspective as so many fitness UA-camrs say that their info will make you grow but sometimes a bit of visual proof is very reassuring. Thanks for your time 🙏🙏
Most of my physical change happened long before UA-cam ever came out and even before cell phones had decent camera so there's not much documentation out there. Pretty much the only transformation image I have is this one:reddeltaproject.com/about-rdp/ Where I went from about 155# to 170# over several years. But no, you're not going to being seeing much change from me these days as I've been doing this for over 20 years. Most physical change happens in the first 3-6 years of a training career and then it plateaus off unless you take things to a high level of extremes. Check out even the most muscular and jacked dudes on any social media platform and you won't see a whole lot of change there either. Although the ironic thing is I always get comments like you're when I am making progress. Since figuring out the whole GSC thing 6 weeks ago I'm making faster progress now than ever which is pretty impressive for a guy who s been doing this over 20 years and is over 40. Also keep in mind that almost all of my B-roll footage and images are over 2-3 years old too.
Hi Matt ! I really like progressive calisthenics-cc, and I want to start doing it again. But I've always wandered how much does it make you strong, for example,if someone get to a point where he's doing multiple repetitions of one arm push ups feet closed - how's that strength transfere into weight lifting, and how much would such person be able to bench press ?
That's a bit of an apples and oranges question Silver. Strength is much more specific than people often realize and it doesn't make much sense to judge how strong someone is overall with a specific exercise. I've known guys who could deadlift 500# but struggled to carry a 300# treadmill up a flight of stairs. So the real question is what type of strength do you want? Sure, there's certainly carryover to other things, but "getting strong" is like "getting in shape" it's too vague to tell the body exactly what you want so you'll end up with whatever sort of strength you settle for.
Fantastic video. Your content always has substance. Please consider making your lighting / studio / shooting environment more video friendly, I swear you could double or triple your subscribers by doing that alone. 69k is a tonne of subscribers but more people need to be seeing this content.
Thank you very much for the support and suggestions Chris, I totally agree, a better environment would go a long way. Recently, I've been making some plans to do more stuff outdoors to make it more relevant, and more cameral friendly.
Enough tension?! Simple, there's no such thing. Like enough speed for a runner always be trying to stuff more into the muscle as you can. Sure the pump is a good sign as well as the burn, but always try for more.
The bit about training on an empty stomach. I always train on an empty stomach. I get the best out of myself when I train on an empty stomach. When I train after eating I feel sluggish. But I also practice intermittent fasting.
At #2 Ultra Stable Workout... isnt variation Important too? I've seen a vid in youtube that says variation is good. I'm a beginner at this. Any advice?
Variation is good, but you want to make sure there's a common threat with that variation. Like doing different grips for pull-ups or various rep ranges or speeds but still doing the same exercises. All in the name of getting better at doing the basic movement. But adding random variation for the sake of doing things different can be counter productive, lik if you're doing pull-up an then give those up and take up running.
Now I've discovered this channel and binge watching! Curious if he would have different guidance re:frequency and difficulty of workouts if your goal is not to build a lot of muscle but to maintain strength into middle and older age, esp women?
Good question Jennifer, In general, you probably won't need nearly as much volume for those objectives, but you do want to maintain the intensity of the exercises as much as possible. So maybe a couple of sets of 5-8 reps with a decent amount of resistance. 1-2 times a week should do you well.
Hey Matt I have a question unrelated to this subject. I feel pain in my armpit area when I put my arms across my body (let's say like a chest fly motion) and I don't know how to deal with it since my mobility is relatively good I stretch regularly (every other day). I must say i just barely feel it when doing dips/pushups but for example when i try to mimic that chest fly motion across my body I experience a really strong sharp pain, and it never hurts unless I perform that type of motion. Have you experienced anything like this and do you maybe have a suggestion on what should I do to "fix" it?
It may have something to do with your pec minor, or there may be a strain in the pec or the tendon where it connects to the bone. In either case, stay clear of the flys for a couple of months and ease back in with very light resistance afterward.
I been training everyday for a few weeks now. Before that it was just every second or third day..also been eating alot healthier and I see small changes already.. I like your advice on all your videos man
Good question Felix. For the most part, I'm more concerned with producing an even amount of tension throughout the chain rather than a given amount. If I can get the tension to be pretty even then more resistance is much more correlated with more tension.
Sure you can do that too. GSC is based primarily on bilateral training since it's less technically demanding, but adding in some unilateral training can always be a good thing too
I dropped the gym in April, changed to calisthenics and kettlebells only, I’m surprised to actually see better results. Higher conditioning level, feeling better, better total body awareness, more athletic looking physique. Plus, I can do it anywhere, anytime. This is certainly the hidden treasure of fitness.
Stability is essentialy body control and yes, it comes from muscle tension. it is an application of strength so having your muscles tense is a key component of stability.
He's right. And it's a hell of a lot easier to shock the muscles with a stable routine than with random changes and variety without any rhyme or reason.
Changing from weight lifting to calisthenics was the best decision I ever made because it led me to your channel. I've made more progress in a few months of Cali than almost 2 years weight lifting. Thank you for your help Matt!
Most underrated channel on yt!
Thanks for watching zgucanin, please like and share to help spread the word :)
The best fitness channel and the most underrated
Thanks for watching Martin Norris, please like and share to help spread the word :)
Since I discovered your channel I started thinking differently about wanting and getting results. Reaching 40 this year, and somehow not getting the results that easy anymore. Where I was used to do 3 or 4 total body workouts per week, now I am putting my focus more on what is really going on with my body. It is a good feeling to get a better connection with it. And I have more overall strength and energy. Thanks for explaining this the way you do Matt, more people should hear you! Keep it up.
Welcome to the 40 club Barry! I'm actually experiencing the opposite where I feel like I'm making faster progress than ever but that could be due to any number of influences having changed in my life the past year. One thing I do know is you still have plently of strong years ahead of you.
My greatest influence in life at the moment is my 6 months old son.. so getting some good sleep is rare and I can tell the difference with working out. Full body is to much for now haha I must adjust otherwise I will hurt myself pfff.. I just finished a workout, push and and abs session.. and it feels gooood! Will continue doing this! Greetings from Rotterdam
i would add that simplicity makes it easier to focus on both the goal and intensity and therefore also on the progress
An excellent point obaolori!
hey, just here to show my support. this is the best fitness youtube channel, not only because of the great training advices, but also for the great lifestile advices! thank you very much as always
Super appreciate the support Jacopo, plus really digging thePumping Iron reference in there too.
Matt, where would you say is the fine line (or not so fine ;)) between 'intuitive' training / giving the body a voice and, say, being 'all over the place'?
I am a fullbody type of guy but I truly admire your 3 day split.
Why? ⤵⤵⤵
Because they are the most stable ones.👀💫💢💥🔥
It's so much easier to keep all variables, as stable as possible with only 1-2exercises instead of 6-10 per workout. 😅
Great point Marcello, same goes for the full body workouts too. FBW just doesn't get the attention it deserves. It's hard to go wrong with a MWF full body routine.
Hey Matt, I'm still having trouble with progressing to a shrimp squat. I've tried sitting more into the Bulgarian style split squat and I can still get 3x20, but the shrimp squat is still out of reach for me. I'm thinking of doing shrimp squats but with shorter ROM and gradually building it up, or using a skater squat. What do you recommend?
Why not go for it?
Matt is always for experimenting things and if you do isometrics or shorter range of (motion -> ) tension exercises...make sure to always finish with 1-2 sets of FULL range of tensions sets to get the best of both worlds!
Good luck, and keep the RDP-Community up-to-date! #BEfitAndLiveFree
@@marcelloantoniodreier4795 hmm, that's a good idea! Maybe 3 sets of partial shrimp squats and then a finisher set of full range of motion split squats. Thanks for the reply!
For sure, a shorter range shrimp is a great idea and it can really ehlp you get comfortable with the technique.
This video shows a couple easier progressions ua-cam.com/video/Dpgn6eRtsdw/v-deo.html
Great insight into training man, I am immensely interested in your chain training method. Feels more natural. Keep it up man, you're adding some great ideas to the space!
Here the free ebook on my Chain Training, which gives a bit more detail:
goo.gl/YQ1ehT
Congrats to finishing another great book in your RDP-Legacy!
Looking forward to it!!!
Fifth tip : subscribe to RDP.
🤗
I agree with this. Having said that, re #2, I find it's a good idea to alternate A and B workouts. I keep both workouts similar but different enough to allow greater recovery.
Love a good AB split. Stability and variety in one routine, a great plan for sure
@@RedDeltaProject Indeed! My view exactly :)
Yes especially when you have moved beyond the beginner phase. For 1st time lifters it doesn't matter as much. AB workouts after the 1st couple of months is a must. Sad UA-cam and this channel didn't exist in the 90s when I started.
@@callsignva3thm272 Back when I started, there was no internet! ;)
man...you need to start doing longer podcast +30min, thanks for the knowledge.
Thanks Diego, they are now longer as I post the audio I do from my live sessions on this channel every Saturday. Come on over and join the fun. I post details on the next episodes on the RDP instagram every Saturday too (@red.delta.project)
@@RedDeltaProject 👌
Great information brother, thank you very much:)
You're more than welcome Ridzuan Imran and thank you very much for watching :)
Always the best content my man, greetings from chile, looong time supporting rdp
Super appreciate the support Patricio! Much thanks and success to you my friend!
Hey Matt, Do lunges get increasingly difficult the wider you spread your legs while doing them, kinda like push ups are more difficult with your legs straight out, rather than on your knees making the lever longer?
Actually, it's the opposite. There is some leverage at play in the hips, but so far as the classic lunge exercise is concerned keeping your feet closer together will make your legs work harder
Great information Matt. Can't wait for the book! How do I go about getting your E books and the Grind Style play list? Thanks.
Thank you Robert,
You can find my book in Ebook and paperback format on Amazon, :
amzn.to/2FtTUms
The GSC playlist can be found on the RDP UA-cam channel page here:
ua-cam.com/channels/Icg7rU2e5VWJqobAAqQaDghttps.html://ua-cam.com/channels/Icg7rU2e5VWJqobAAqQaDghttps.html://amzn.to/2FtTUms
Great channel, surprised you don't have more subscribers
Feels like a khan academy for muscular workout intuition.
Hi there, firstly thank you for all the info you put together for us all it’s really appreciated.
I have a question but please don’t think I’m being rude. Looking at you through all your videos you don’t seem to have changed much in size so can I ask, all the stuff you say will make you grow so much better how do you know this? Have you got any documented results from clients if not yourself for how their / your musculature has changed? I’d love to see some before and after photos that back up your information. Not for trolling reasons but from a genuinely interested perspective as so many fitness UA-camrs say that their info will make you grow but sometimes a bit of visual proof is very reassuring.
Thanks for your time 🙏🙏
Most of my physical change happened long before UA-cam ever came out and even before cell phones had decent camera so there's not much documentation out there.
Pretty much the only transformation image I have is this one:reddeltaproject.com/about-rdp/
Where I went from about 155# to 170# over several years.
But no, you're not going to being seeing much change from me these days as I've been doing this for over 20 years. Most physical change happens in the first 3-6 years of a training career and then it plateaus off unless you take things to a high level of extremes. Check out even the most muscular and jacked dudes on any social media platform and you won't see a whole lot of change there either.
Although the ironic thing is I always get comments like you're when I am making progress. Since figuring out the whole GSC thing 6 weeks ago I'm making faster progress now than ever which is pretty impressive for a guy who
s been doing this over 20 years and is over 40.
Also keep in mind that almost all of my B-roll footage and images are over 2-3 years old too.
Hi Matt ! I really like progressive calisthenics-cc, and I want to start doing it again. But I've always wandered how much does it make you strong, for example,if someone get to a point where he's doing multiple repetitions of one arm push ups feet closed - how's that strength transfere into weight lifting, and how much would such person be able to bench press ?
That's a bit of an apples and oranges question Silver. Strength is much more specific than people often realize and it doesn't make much sense to judge how strong someone is overall with a specific exercise. I've known guys who could deadlift 500# but struggled to carry a 300# treadmill up a flight of stairs. So the real question is what type of strength do you want? Sure, there's certainly carryover to other things, but "getting strong" is like "getting in shape" it's too vague to tell the body exactly what you want so you'll end up with whatever sort of strength you settle for.
Always excellent advice.
Thanks billy bill!
Fantastic video. Your content always has substance. Please consider making your lighting / studio / shooting environment more video friendly, I swear you could double or triple your subscribers by doing that alone. 69k is a tonne of subscribers but more people need to be seeing this content.
Thank you very much for the support and suggestions Chris, I totally agree, a better environment would go a long way. Recently, I've been making some plans to do more stuff outdoors to make it more relevant, and more cameral friendly.
Hii sir late reply but how do i know that my target muscle has received enough tension throughout my workout? If they are on pump?
Enough tension?!
Simple, there's no such thing. Like enough speed for a runner always be trying to stuff more into the muscle as you can. Sure the pump is a good sign as well as the burn, but always try for more.
The bit about training on an empty stomach. I always train on an empty stomach. I get the best out of myself when I train on an empty stomach. When I train after eating I feel sluggish. But I also practice intermittent fasting.
Thank you for sharing your experience with us Jason Hollis.
Congrats on your progress thus far and keep up the good work!
At #2 Ultra Stable Workout... isnt variation Important too? I've seen a vid in youtube that says variation is good. I'm a beginner at this. Any advice?
Variation is good, but you want to make sure there's a common threat with that variation. Like doing different grips for pull-ups or various rep ranges or speeds but still doing the same exercises. All in the name of getting better at doing the basic movement.
But adding random variation for the sake of doing things different can be counter productive, lik if you're doing pull-up an then give those up and take up running.
@@RedDeltaProject ohhh, thank you so much for this information
Now I've discovered this channel and binge watching! Curious if he would have different guidance re:frequency and difficulty of workouts if your goal is not to build a lot of muscle but to maintain strength into middle and older age, esp women?
Good question Jennifer,
In general, you probably won't need nearly as much volume for those objectives, but you do want to maintain the intensity of the exercises as much as possible. So maybe a couple of sets of 5-8 reps with a decent amount of resistance. 1-2 times a week should do you well.
@@RedDeltaProject just got smart bodyweight training, looking forward to diving in!
Hey Matt I have a question unrelated to this subject. I feel pain in my armpit area when I put my arms across my body (let's say like a chest fly motion) and I don't know how to deal with it since my mobility is relatively good I stretch regularly (every other day). I must say i just barely feel it when doing dips/pushups but for example when i try to mimic that chest fly motion across my body I experience a really strong sharp pain, and it never hurts unless I perform that type of motion.
Have you experienced anything like this and do you maybe have a suggestion on what should I do to "fix" it?
It may have something to do with your pec minor, or there may be a strain in the pec or the tendon where it connects to the bone.
In either case, stay clear of the flys for a couple of months and ease back in with very light resistance afterward.
@@RedDeltaProject Will do! Thank you for the reply
Great Matt! Thanks a lot!
I been training everyday for a few weeks now. Before that it was just every second or third day..also been eating alot healthier and I see small changes already.. I like your advice on all your videos man
Congrats Adam! Keep up the hard work man 💪
Hi Matt!
I’m wondering if you have a specific method for judging if you are putting enough tension in a chain during an exercise? Thanks!
Good question Felix.
For the most part, I'm more concerned with producing an even amount of tension throughout the chain rather than a given amount. If I can get the tension to be pretty even then more resistance is much more correlated with more tension.
Ok thanks!
As always, top quality content. Looking foward for that book. Will it be in hard cover? Or is it only a digital release?
Thank you, it will certainly be in both formats for sure.
Hey Matt, I thought you might wanna know that there's a 'Ask Reddit' video in the GCS Playlist.
Nice! thanks for the notice.
Congrats on your book! I can't wait to read it.
Thank you Denise, I can't wait to show it to you in a few weeks!
Hey you said you neglected bridge for some time before but its an essential exercise what about for someone who has scoliosis?
Good question. I would certainly check with a physical therapist to see what they recommend for it.
Matt would you recommend to incorporate unilateral training and gradually build up the reps in order to keep building muscle
Sure you can do that too. GSC is based primarily on bilateral training since it's less technically demanding, but adding in some unilateral training can always be a good thing too
💪💪💪💪💪💪💪😤
I dropped the gym in April, changed to calisthenics and kettlebells only, I’m surprised to actually see better results. Higher conditioning level, feeling better, better total body awareness, more athletic looking physique. Plus, I can do it anywhere, anytime. This is certainly the hidden treasure of fitness.
I can totally relate, super glad to hear you're kicking ass and making those gains. Keep on leading by example SISU and stay strong!
Really sound advice, thank you! A very realistic approach to training!
Thank you L.B. rock on and keep up the hard work!
Can't wait to smash that "buy with one click" button
🤗 Appreciate the support, if you check out the RDP instagram channel you can see some preliminary images of what the cover will look like
Superb information as always. Thanks
Thank you very much Nikos C. for your support and for watching my stuff :)
Hey Matt what is stability and should we practice is with tense muscles??
Stability is essentialy body control and yes, it comes from muscle tension. it is an application of strength so having your muscles tense is a key component of stability.
@@RedDeltaProject thank you
Fortune to find this channel...
Same here, thank you for stopping by
But Matt, Arnold said that we need to shock our muscles!.....😆
#Fitnessmythsdebunked 😅
#SorryArnold😅
He's right.
And it's a hell of a lot easier to shock the muscles with a stable routine than with random changes and variety without any rhyme or reason.
@@RedDeltaProject debunking CrossFit. Thanks Matt!
lee priest says punish the muscles
Changing from weight lifting to calisthenics was the best decision I ever made because it led me to your channel. I've made more progress in a few months of Cali than almost 2 years weight lifting. Thank you for your help Matt!
Thank you for sharing your experience with us Gerard Hassed.
Congrats on your progress thus far and keep up the good work!
Thanks Matt. You keep me on track.
And you help to keep me on track too morningstar. Alawys appreciate your attention
As always logical and great
Always appreciated Reg, stay strong my friend!
To have this MMC I should not have "fun" training and focus more on my mind tension like Im on a hard situation?
I’m pretty sure that’s not what he’s saying, he means concentrate on muscle tension.
MMC can be applied and improve upon in any form of training you like. It does not depend on any particular sort of training.
Tense the muscles brother... Not the mind
Great Information Matt, thank you!
Always appreciated Michael and thank you for all of your feedback on my books too!