Build a THICK, Powerful Core Like an Old Time Strongman - Mid-Section Like a Tree Trunk!
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- Опубліковано 25 сер 2024
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There is an increasing appreciation for the physiques and performance of old-time strongmen. Something that has been noted about these physiques, is that they typically had thicker waists: tree trunk-like cores that appear less streamlined than those of modern bodybuilders.
This comes down to one major factor: unlike most modern gym-goers, they places a large emphasis on awkward lifts and movements in the frontal and transverse plane. This built up muscles like the obliques, giving that wider appearance.
While you may not have been won over by the wide waists of Saxon and Sandow, there's no denying just how powerful those guys were. When we use strength outside the gym, it is very rarely in a linear plane using perfectly even weight. Whether you're lifting furniture, kids, or an opponent, it WILL require you to shift your weight more onto one side and rotate the body. Rotation is also key for throwing balls, delivering kicks and punches, and so much more.
If you want a core that is capable of real, powerful movement, then you need to be training in these unusual ways as well. Ignoring training in an entire TWO planes of motion (out of three) is a crime just as serious as skipping leg day!
And, as a result, you'll end up with a THICK and powerful core. And while that might not be the cover-model aesthetic many of us covet, it's certainly one that demands attention.
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There’s a Bluey subreddit? Cool 😎
As you get older, the best feedback you can get is when you can walk up stairs pain-free,
or confidently move heavy furniture without fear of throwing your back out.
Exactly.👍 Im 44 and what I want now is the basic ability of getting outta bed, and being able to move, squat down, lunge back and forth without tightness, or tendon pain.
My Leg Days these days are higher repped excercises with ideas from the Knees over toes Guy in there to keep things like IT band symptoms and tight knees at bay.👍
@kylereece1979 I'm 44 as well...and have the very same long term strength, health and fitness goals.
Likewise guys!
So is 40 when I will start worrying about these things? Or does the clock start earlier?
@@metalmanexetreme I would'nt say "Worry" about these things at 40, mate. 👍 Muscle imbalances, injuries, tightness can develop anytime if you let things build up without rest, stretching and stregnthning, etc.
If you hit the gym , feel and do well with it , have an active life outside it, the general idea for some is that after 40, some people may need to keep more updates on things like mobility and warming up more to avoid lingering gym injuries, etc.
Otherwise It might take a lil' bit longer for an otherwise mild injury to heal. Or, if you spend a lot of time sittin down in work/at home, its easier to lose flexability and mobility unless you stay on top of things like stretching, etc. 👍
For instance, with me, my Leg day is about higher reps, lower weight. I use excercises like lunges, cossack squats and Yoga based positions to feel more active and flexable. More overall movement to avoid potential tightness in the knees. 👍
Thicc gains are sick gains.
@NONSEQVITOR gay
@NONSEQVITORbadass
💯
🔥
🤘
And u know what? My content is better than bioneer
@@Mightyatom92 In your dreams. Only in your dreams.
Awesome natural physique man!!! Been doing old school exercises for 40 years..they work🔥
I don't think The Bioneer understands how good looking he is
Aww thank you! I was just messing around really. Though someone made a video saying I looked old, which wasn’t great for the old confidence in that department 😅😅
That video made me so mad. Full of untruths and just plain mean for no reason. I still get prickly when I think about it and it wasn’t even about me haha. Anyway, I love your stuff, keep working wonders :)
@@TheBioneer
Not to mention that BS commentor saying you looked 60 for... some reason? 😅
Keep on moving forward, dude! You're up there with JaxBlade as far as my favorite fitness UA-camrs go!
That will help protect you from the ever-more-common back pain that is endemic in the West.
Agreed, along with hip mobility stretches like shin box. And lots of walking for the glutes and spine. Sitting makes hips tight and glutes weak.
Your side kick burpee esque thing has actually improved, you used to be a bit slower. your punch is also looking less stiff
Good to see you improve
Eugen Sandow, Peter Krylov, Alexander Zass, George Hackenschmidt, Ivan Poddubny 💪
You look fantastic dude. That's my ideal body
same here
I'm a huge fan of medicine ball twists. Did those every day almost when I was fighting and it helped me throw some mean hooks and side kicks.
Twist should not be used to describe ANY exercise. Keep up your twisting 😂😂😂
Omg, brother. Please don't twist your balls.
"And that's where today's sponsor nord vpn comes in, got ya!" was funny as hell 💀
A swole look always looked better in my opinion. Along with shoulders and bigger neck it gives you the bigger intimidating look you are trying to achieve.
Thick neck is a power look
wouldn't women dislike if you look intimidating?
@@T.R.A.I.N.I.N.G. Who cares what women think. This is about improvement and health benefits. Personally I crave the respect of men for my dedication and workout than attention of women.
@@T.R.A.I.N.I.N.G. Training to be liked by women beta af
I don’t understand wanting to look intimidating, it’s about being functional not looking cool imo.
I think your build is actually ideal and love the windmill exercise personally. This was a great video man, you have some of my favorite content on UA-cam.
Looking thick man!
I would love a video about explosive power, specifically how to build muscle,with explosive power while maintaining flexibility.
Or a warm up routine that hits and stretches almost all muscles while not taking half an hour.
Also thanks for the great work.
Buy his ebook. Is a complete routine with minimal equipment. Is a good routine and you can adapt for your general goals
At the very least, lee weiland goes into that
I like this. As someone who’s always naturally had a small waist and great abs. I’ve always admired guys with thicker cores.
I’ve always thought it looked so cool when someone’s core looked like it was 4 inches thick of muscle. And could tolerate a sword slash without penetrating beyond that thick layer of muscle.
I’ve been working on this goal myself and it’s going great! My core is strong af!
I struggle with back pain on and off, strengthening my core has helped so much with that.
Absolutely fantastic as always Adam! We need more people pushing this rhetoric like you. Another great exercise for the obliques for stability is the human flag and it's variations (with a band, straddled legs, etc), so I reccomend that to people too :)
Because of really tuning into your channel on a regular and your message, I've gone solely with functional strength training and functional fitness when i got back into training 3 months ago, whereas I was solely just lifting weights before (5+ years ago).
Keep up the great and awesome content. Much respect! 🤘
Thank you! I have a chunky core and I realise now that it’s a result of my training not so much my diet.
You’d love Brian Alsruhe’s « bandy twisty things » and kettlebell uppercuts!
Great content as always, you’re one of my go-tos for all things functional fitness!
Please do a video on having a flexible core now :)
That way people will realize that they can have a thick, powerful core which is ALSO flexible
p.s. I started exercising again after years after seeing your workout philosophy, which I agree with (although the goals are different now post 40 lol)
U do have a cover model face, Adam.
The smile anyway....
One fantastic pull drill demanding insane oblique sling strength is rope towing: to a load latch a good +20ft rope that feels good in your hands, on the other end plant your feet in narrow horse stance, and tow that weight to you hand over hand
Shoutout to me thinking "I should work on my core" seeing this in my feed. Love the vids man
Great video, great punches 💪 You should stop freezing right before punching or kicking. An experienced opponent will know your attack is coming. Work on your faints instead and don't lose your rhythm before punching. Let's go champ 💪
Thank you! That’s a really good tip - I’ll be working on it! 💪🏻💪🏻
This is what I have always wanted for my physique. Bronze era training is functional and fun.
Same situation here, bulky obliques from years of heavy core training. I'll take a healthy spine and a thicker waist any day.
A thick midsection (due to muscle) is a strong midsection that will carry you through life, literally.
👍👍👍👍👍
Sandbag lifts are goated
rn i am doing lots of it and barbell lifts, but deeper like zercher stuff and my spine feels soooo strong
Loving the old time strongman videos.
I've actually avoided training obliques for a while now. Tbh, I'm coming to the realization that I do need a thicker core. My lats are decently big and they make my core look a little too small like I'm going to snap in half or something
😂
The Chase and Marshall reference is so relevant to my life right now 😂
I do find it funny that body building in the sense of training for a particular aesthetic started with Eugen Sandow and to my eyes peaked with him too - absolutely ideal physique
Yeah he looked awesome - and performant, too!
Dude. You are a beast. Exactly what i was looking for to get back in shape. I just dont want to hit the gym like normal anymore. i want to be more specific like you are. Abo and a new fan!
Please make a weekly plan video including these exercises.
I think this is such a hotter look than the upside down triangle. I wish more guys trained for this look.
Thicc
Check out Classical Greek and Roman statues (the Riace Bronzes come to mind) - thick muscular midsections and less developed legs when compared to modern body builders.
That's the aesthetic Eugen Sandow was chasing; he went and measured actual Greco Roman statues to get the measurements he wanted to achieve
I've always liked your aesthetic, decently strong and big in the usual areas with a strong looking waste.
Coming from a martial combat sense , your core has always looked exemplary
Would love to see a collaboration with Mark Wildman
Mark ‘I’m basically building Bat-people’ and Adam ‘who wouldn’t want to be Batman?’… seems so obvious.
I totally understand and appreciate your points.
However, I want to stand in defence of modern bodybuilding going for V-taper.
In my opinion, the "Barbie" waist brings contrast, which, in turn, brings aesthetics. What I mean is - if you've got big chest, shoulders, lats, they will "pop out" more when paired with a smaller waist. However, if your waist is thick and very developed, it takes attention away from the other muscle groups, "blends" all the core muscles together. Same goes for developed legs as well - standing (heh) against a tiny waist, they pop out, but with a thicker core they, yet again, blend in.
All in all, having a thick, powerful core is awesome in terms of power, longevity and even aesthetics (beauty is in the eyes of the beholder, after all). But if one wishes to have a nice developed core AND a modern V-taper look, they must work HARD to make the other muscle groups stand out.
1:50 Dad is speaking truth here haha
Ever thought about seminars? You have a lot of knowledge to share!
Strong thick core, thick back, big shoulders, swole forearms and gigantic quads is how you know man is a truly man and not a barbie.
"I don't have a cover model face. What would be the use of cover model abs?" TRUTH.
most of my routine these days are odd old time functional lifts
Have a look guys, how Kieliszkowski (world record holder) is doing dumbbell overhead press: Exactly like old days strongmen!
Brilliant video
I don’t have a cover model face……. Bro take it easy
I’m just messing, I’m gorgeous 😝
2:03 Preach. Where's the Paw Patrol dads at!?
Adan is the unique fitness influencer I know that made me remember the Farnese Hercules.
I know I'll never get a v taper because I have the genetics for a thick waist, but seeing your physique gives me hope for achieving an aesthetic body
Core strength in all angles is one of the most important things with hip mobility for true athleticism IMO
All of my low back injuries have come from a weak core. I could do 20+ full rom back extension reps with 4012 tempo and still, my low back pain persisted. So obviously it wasn't that my lower back wasn't strong. Then my attention came to the core and I found out that it was weak as fuck, although always doing hanging ab raises and L-Sits. You really need to train every angle and every function. Rotation, anti-rotation, flexion in a full ROM, anti-flexion etc. The bioneer knows what's up, I can tell!
What's a good way to incorporate it into a routine? I do push/pull/legs with a mix of calisthenics and weight lifting.
@@adamkreuz9068 You can incorporate it as you wish. I always do it after 5 minutes of backward treadmill walking and/or in the morning after my yoga routine.
If you feel your core is lacking and/or this lack of stability/endurance is causing pain, do the core exercises first (before lifting). This will activate your core and prime it for the big compound lifts. Look up "McGill Big 3's" for this.
Of course, train and don't drain your core before big lifts, as you still need gas in the tank to stabilize your trunk. I hope this makes sense!
@@adamkreuz9068 If you want to work on your cardio or are short on time and don't have pain in your spine, you can also superset core exercises with your normal lifts. For example 1a: Pushups 1b: Ab roll, 2a: Pull-Ups 2b: Trunk Rotations with cable resistance and so on.
MMA athletes do stuff like that often (supersets, giant sets, etc.)
Try out what works for you and don't forget to have fun!
Bioneer gonna pass a million !
Great stuff! I'll have to try some of these things. Pat Macs workouts kinda touch on this idea as well. Functional strength for longevity and usefulness.
The functional muscle not just of old bodybuilders, but of ancient civilizations! Look at the statues of the Greeks, thick-core boys :P
Mark Wildman is a great resource for kettlebell and heavy club exercises that really help build a super stable core
My disposition on manliness is that physical strength is mental strength, especially when training to do the hard thing stimulate the growth of the anterior midcingulate cortex(aMCC) which literally is responsible for our very will to live, while the Valsalva maneuver during powerlifting is physiologically stimulating the vagus nerve cluster thus upregulate the parasympathetic branch of the autonomic nervous system(AMS), these conditioning can literally humble us.
You Mean, Thick like Alan Moore's version of "The Dark Knight" (batman), yeah, absolutely.
Big fan of your work. Learning a lot too!
Core bracing on my heavy barbell squats visibly made my abs and obliques look thicker
Great video
I bent press at least twice a week and I use kettlebells and clubbells everyday
Do you feel a change in your stability/strength/balance/physique/athleticism?
@@monsieurLDN well I utilize them on my recovery days, and sometimes I will overload for a one rep maximum but yes my spine feels a lot healthier, my shoulders are a lot more stable and stronger, especially because you get that overload from holding it over head as well as that extra eccentric portion( if you control it on the way down instead of just throwing it away like strongmen do with the circus dumbbell). If I were to go into the Aesthetics portion it's more of an increase in the size of my serratus interior as well as some of the shoulder blade muscles in the back, and even much longer side deltoids because for some reason it's like I put on some extra tissue around the tendons or the tendons themselves got thicker, I'm not quite sure
@@drip369 interesting results
Really funny though that I got similar results with direct rotator cuff training
@@monsieurLDN yeah I definitely started doing more of that when I started feeling shoulder pains when I got back into kickboxing after many years of not, so I started focusing more on the delts and the rotator cuffs but I had taken a fall a couple Decembers ago and I'm fortunate that my bones are strong and flexible said that I didn't break anything but I still wanted to strengthen the muscles around my rib cage more so I did some looking around for Alternatives and the bent press was one of the ones I found as well as the bent arm pullover that they used to do in the 1800s . I really surprised myself because after that fall I gained my Mobility back within about 2 weeks and I was essentially pain-free within 3 weeks even though if I would have gone to the hospital they probably would have told me to do nothing for 3 months but I certainly fell in love with the bent press and I still do it, and since I still train with steel clubs I am still getting the same movement benefits of the bent arm pullover with more focus on the front deltoids instead of the chest. What's different about the bent arm pullover is you start on the sternum and you press the weight overhead while maintaining the same elbow angle and when you are at the very bottom of the lat stretch you inhale and basically perform the abdominal vacuum movement and it really stretches out the rib cage which gives you a much thicker look overall to the point that I now have to wear a bigger shirt size and realistically haven't changed body weight all that much
@@monsieurLDN I've also seen many improvements overtime from training my rotator cuffs directly but this is a whole different kind of stimulus because you can handle more weight. Imagine if you were doing a circus dumbbell press and instead of dumping the weight you resisted The Eccentric portion, you would gain more strength over time and a lot more stability in the joint, but with the bench press at least you get some extra activation on the serratus interior and the muscles that help the scapula on the other side while at the same time strengthening the muscles in the low back and the obliques. I actually had fallen a couple of Decembers ago landing on my ribs and fortunately my bones are very strong and flexible so that nothing broke but because of the desire to recover that's where I started looking into Old School lifts to strengthen the muscles around the rib cage. If I would have gone to the hospital they probably would have told me to do nothing for 3 months but instead I worked on my mobility and like I said those muscles around the rib cage and I got my Mobility back within 2 weeks and was essentially pain-free within 3 weeks and I just haven't stopped doing the bent press but instead of the bent arm pullover I just do pullovers with my steel clubs
Having a strong core just helps so much. It also tends to maintain itself once you have it. Core training always makes me sooo tired, while quad work or quad heavy endurance gives me energy. Do others have the same?
Very good Adam, well said - I train on the TRX RIP at least once a week which forces explosive rotational core movement in both directions; and TRX suspension training plank twists, dips, body saw, pikes, crunches etc - a strong core is a must!
Judoka have some of the best mid section / core development execution of any .
This is what I'm missing from my training. My lower back still has issues but it's slowly getting better
This what I aim for actually. Thick strong man, like a lumberjack
Banded kettlebell suitcase carries are my favorite!!!
Jesus Christ. You look like a god damn Viking. It's fascinating. I'm subbing.
Bioneer is the best.
You’re the best, man! 💪🏻💪🏻
I think most of it is just bone structure. A lot of this nonsense about underdeveloping the obliques came from steve reeves, but he could have done all the bent presses he wanted and still have a big v-taper. I think he would have looked even better. In either case, it is better to develop to your maximum potential than try to deliberately underdevelop.
You should never disregard the core of anything
Since we’re talking about core, I’d be interested in hearing what he thinks about workout maces. I’ve been thinking about using them and have heard they can be great for the core, but I hardly see anyone using them.
Exactly what im training for. Im not so bothered about aesthetics as I am functional full body strength. I also aim for snappy rotational power as someone who boxed and loves hitting the bag for fitness
Smashed to heavy rotation training while working towards my judo black belt 💪
hey bro love your content as someone how does martial arts and train for better resolts at it you helped a lot , and also why dont you throw anything but a cross with your right hand
I love your videos man always information on point.
As some one that practice with quarter staff and longsword i think it be very intersting if you made a video covering the fitnes of those topics
Hall-of-fame level sponsor segue right there.
TOE strength! I didn't expect to hear that one!
Slap punch isn’t the real power, the real power punch follows through!
You once again predicted the kind of video I needed:)
I’m gonna use this for my akuma workout
I admire your training, I'll add some of these exercises to my workout. Also dont think I missed that Bluey reference, I can see that you got hooked on that show as well, but lets pretend we watch it because of the kids. Lol
great video, always informative and inspiring! I appreciate your channel a great deal! thank you!
I don't really get the appeal of the V-shape. In my personal opinion a core like yours, Jason Stathams or Chris Lueras looks much more powerfull ... probably because it is...
If you don't have the strength for one arm pushups, archer and spider pushups are great for core.
Great info and video. Cheers!
I also have relatively wide hips compared to my shoulders so I can't get the classic bodybuilder v-taper anyway I'd instead end up with the male equivalent of an hourglass. So building up those obliques!
Now this is what natural looks like
The abs and midsection are a reflection of the training. Look at those strong kettlebell trainers, I rarely see any of them having v tapers.
Adam roasted himself
Fun fact: you can double tap a comment to like it.
You're right it worked on the comment below yours! 😁
@@user-ov9hk6vk9s see I told you it works
My fingers are too fat for that
blocked
We're all gonna make it brahs
Good vid!
The Barbie waist line! Ha haaa! Myself, I have a wide rib cage and super narrow hips so the V shape is only gonna reach a certain point on my frame. I suppose I'm naturally disposed to the old strong man waistline.
Amazing video brother❤
I prefer the old school thick ab look.
Great video keep it up you're doing amazing things 😁👍