As a youth Olympic gymnast, I agree. Also combining calisthenics trainings with minimalist trainings (which is what we high level gymnasts do) is also a great option, taking the best of all worlds and being functional as well as aesthetic.
@@robalexnat At my peak I used to train 6 days a week separated into 9 trainings. During the morning trainings we usually started out with callisthenics based “warm up” for 45 minutes where we would focus on things like planche, iron cross, handstands etc. But also incorporating less body weight oriented exercises such as Bulgarian squats, weighted core exercises etc. In the middle we would practice gymnastics. Then closing off each day we used to either do conditioning (2/6 days) or exercises that are associated with minimalist training. This would last about half an hour
I mix in some bodyweight stuff, usually ab work I learned from track & field, stretching and also occasionally some diamond pushups and some pistol grip pull ups as well. Sometimes leg raises.
It’s rare that I hear someone talk about injuries. Last year I tore my rotator cuff and serratus anterior. I’ve been doing physical therapy for the last year and have lost all of my gains. Slowly starting to get back on track .Thank you for the video!
I always appreciate your insight. I especially appreciate the considerations to aesthetics. Bodies, like art, are subjective. Styles and trends change, but health and balance are the constants one should always strive for. Learning to walk a holistic path of a healthy lifestyle is itself a reward. I do this for me, not for anyone else. My path is my own and I love every step. Thank you for introducing me to a more holistic approach.
You've inspired me honestly to minimal train. I was hard on myself for not hitting the gym everyday. My mental health and just esteem towards the gym has changed so much minimally training. I can also focus on seperate things now too
I worked out in the gym for over 5 years and I bulked up and gained muscle, but recently when I shifted to some other city and decided to do my own transportation of my home equipment s and stuff. I realised that I could carry heavy loads, but soon my body couldn't handle the different loads and pressure and techniques. My body had limited range of motion and it was painful and tiresome after all the work was done. I could feel myself, heaving, panting and my back just gave out. I realised that you can lift hundreds of pounds in the gym, but it should be functional for daily use too
The minimalist approach is what I've been doing for a few months didn't even know it had a name haha. Mixing Strength AND HYPERTROPHY, so important. I've had so much progress on basic compound lift because of that it's crazy. Even though I'm going 6 times a week to the gym, as you said I'm not like those people living for the gym, other hobbies that are as much or even more important than the the gym. Discovered your channel about two days ago and it's a just fresh air, so satisfying to watch your videos, much love from France!
I think I'd like to do more compound lifting (female over 50), and just started with hip thrusts and RDLs. I used to do squats, but honestly (low weights) my thighs got bigger than I liked, so I have switched. The squat issue was not the cast when I went back to the gym at 49 for a year, but after 2 years off and returning around 6 months ago the results are not the same and building muscle is harder now, and the squatting isn't for me, but I do enjoy trying to push myself with the couple of compounds I mentioned. It is all trial and error I guess.
I've been working out for two months, and I wish I found out about this earlier. I'm glad I found out there are far more efficient and less tiring ways to build body and strenght altogether. Thank you so much for this!
So true! I’d say my plan is pretty minimalist. 4 (sometimes 5) days a week. It’s a mix of strength training, body weight and burpee training. I love it! My workouts are never longer than 30 minutes and I’m in the best shape of my life. It’s easy. And I can stick with it. Also I prep almost everything. Here’s a great trick. When I cook a meal I don’t just cook one. I cook at least 2 to 3 at the same time and I date and freeze what I don’t plan on eating in the next few days. Then I only have to cook a few times a week. It makes eating healthy easy and convenient. I do love this style. Especially at 40 with two kids.
@@skillup84 he won’t bro these mfs like to keep shit on their own once I get started and succeed in my body building training I’ll 100 percent share my routines ion wanna be selfish like that
The one thing I'd like to add is that the minimalist training method is more sustainable for the long run than power lifting or body building. I'm 62 years old, have been injury free for years and have good mobility. I strength train twice a week and then on my "off" days I work on stability, mobility, swim, and take classes in myofascial release (which for me has been the key in keeping injuries at bay). As I've aged, I've been less able to handle lifting heavy weights and I have to be more mindful of doing exercises that are easier on my joints. I also need to rest more in order to avoid injury. After spending the summer out of the gym (surfing, kayaking, paddleboarding, bicycling, walking, hiking) I'm ready to head back to my minimalist (and more indoor) training regimen. This system works for me and I'm consicously working toward being mobile and active for as long as I can (my mother skiied well into her 80s). Enjoy your videos and your channel. Thanks for posting.
This is great advice. I was a varsity athlete, and we did all compound lifts for hypertrophy or what this video calls 'minimalist training.' I do about 60min sessions, always staying low on weight. about 8 reps etc. It is the best. Low injury risk, time efficient and athletic
I spend 25 minutes in the gym 4 days a week ideally doing full body push and pull exercises each time with compound lifts. I stick to the 5x5 strong lifts way. Also I practice daily intermittent fasting and tweak my weight with prolonged fasts up to 72 hours. I eat a carnivore diet and so that's a couple pounds of beef a day. That makes things very low investment for big results at least for me. I'm 6'4" and lean and muscular so I do this way to stay looking athletic. One other thing that I do is work my traps and my neck to get that more athletic look. This gets me and keeps me vascular, muscular , strong, flexible and lean with good proportions. I don't look like a body builder. I look more like a soccer player and that's my goal. Aesthetics.
Very good Michael. I started hitting the gym a couple of years ago. Complete newbie. This is the year I have become way more consistent and combined with a good diet, some intermittent fasting, I’m seeing muscle I never had before in life.
So much wisdom here. Once I realized how important consistency is I moved away from focusing on outcomes and tried to work on the process. Of course desired outcomes influence the process but so do things like the environment you want to work in, the tools you want to work with, time, and how certain exercises make you feel. Aesthetics is fine, everybody wants to look good, but it's also elusive. You might think yourre doing something that is going to make you look good when the one you care about the most could care a less or prefers some other look. I know in women what really gets me hard is homely but healthy and moral. Hard to find though I'm definitely not the only one looking for that. Anyway, im trying to make my work something I look forward to doing and not becoming some slave to an elusive outcome.
Wow, becoming a slave to an elusive outcome. I’ve been doing that for the last 10 years. Thank you for summing up this video in 5 seconds. Everything he said pointed to that very point. Get a goal, get a plan, get it going, stay consistent with fluidity.
@@HHMinistri I could be off. People are different. Part of my narrative might come form working with so many deconditioned people as a therapist. Deconditioning can put you in a place where the narrative of some of the super fit doesn't quite register. Not trying to lower the bar though just expressing another approach.
I so much prefer the minimalist way! Small seemingly insignificant steps, completed consistently over time will create radical difference! That’s the compound effect. When you do BJJ and other sports, do you do them same day as gym or on rest days? Cheers
Great video as always. I’m starting a style of minimalist training called GZCLP (made by a certified lifter and is tried a true). It does exactly what you say, mix the best parts of power lifting and body building into a 3 days a week routine. My end goal is to have a more calisthenics body but with being obese it wouldn’t be efficient for me to do it yet.
Thank you so much dude, this video really helped me understand training more. For my first year I did bodybuilding training (although I didn't know that's what it was) because I just cared about looks, but I didn't like going to the gym so much and most of the lifts really bored me. I've now started a 3 day a week full body routine of just bodyweight and functional exercises and am loving the change!
I’m literally sitting here crying. My dream has always been to be lean like you. I don’t want to muscular or anything like that. I’ve been chubby since i was 10 years old. I have no education on fitness or diet. When at the gym i’m lost. I’ve lost weight in the past but only because i starved myself. I’m tired of feeling like i’ll never reach a lean body. 😢
Use UA-cam to give yourself a basic education on insulin resistance and the low-carb ketogenic way of eating. Start with Dr. Fung, Dr. Ekberg, and Dr. Berg. If you transition to a keto lifestyle you can shed the body fat and stay lean, without being hungry all the time.
Find your caloric maintenance, count your calories (MyFitnessPal app is great for this) and go on a small caloric deficit. Do weight training or body weight exercise or whatever, even if you don’t want to be muscular, you’re gonna want to build muscle to look good, or you will not look good when you lose weight, trust me. When you’re chubby, it’s easier for you to build muscle, compared to when you’re skinny. Build muscle and gradually reduce your weight. You got this.
At the end of the day, it doesn’t matter what exercise you do, it matters that you exercise. It doesn’t matter what diet you follow, it matters that you eat well, in whatever way that works for you. You don’t have to do any one thing in any one way or think in any one way. Focus on you, and doing whatever helps you along with your journey. Whatever doesn’t help you along or doesn’t feel right, drop it. Fuck all this noise that makes you feel bad. Just keep pushing.
Thank you, man. I think this is the most helpful and beautifully explained video on this topic I’ve seen since joining the gym community. I’m a total newbie and have only been to the gym six times, and I’ve been having a hard time finding a routine. I appreciate the content you’re putting out, and plan to stick to it. Keep it up. 👍
100% about the aspect of not over obsessing with working out and chasing a pump. I see so many people that i know go to the gym and that's all they think about. They think because it's healthy for them it must be good, but then they realise they still have $14 in their bank account. I think this way of working out truely is the best to focus on financial gains as well as muscular gains.
I do calisthenics 5 days a week at home, 3 days of weighted pullups with 40lbs strapped on and 2 days of body weighted pullups while weighing 204lbs. I also do 30 mins of Tabata 3 times and normal HIIT 2 time a week for cardio to lose weight and my heart health as well. I try to implement calf raises and free weight exercise to get the most potential, I dont have much but I make the best of it. I can probably add your minimalist workouts as a bonus to add on
Lately I've been rethinking weight training and actually doing calisthenics with a pull up bar, and gymnastics rings. Theres a good weighted vest that mounts weight plates on your chest very center of mass which looks like it would be really easy to work with to add weight to my calisthenics routine. I've been enjoying this form of training more as it's just more fun. Also I nearly died doing a freebar squat with an olumpic bar after using a smith machine for so long, so Im less crazy about doing those now. Im a martial artist and I don't feel like injuring myself.
Have you been watching Physical: 100 as well? If not, it's an amazing show! Really shows how fitness can take many forms and how important functional fitness is.
I was confused about one particular thing: should I do minimalistic calisthenics or minimalistic workouts for the fastest and most effective progress? Thank you for the video it really helped a lot.
90% of people should 100% start off with minimalistic training and only progress to other types if they absolutely fall in love with it. I've made the error of trying to do a decent amount of volume and the busy life and distractions always derail my progress. It might sound dumb but I only set out to do one upper body movement 3 times a week, and one lower body movement 3 times a week. Turns out that I have a lot of motivation to keep that up, even add a few exercises on top if I feel like it, but not getting carried away and deciding the raise the bar.
Hey brah, big heavy compound movements work great and all, but at some point you need to isolate your muscles. Eg, bicep curls will shoot your pull ups through the roof.
I like the idea of a minimalistic approach, it suits my way of life, I don't want to spend hours in a gym, I perfectly get what you mean, is more organic, doable, and also joyful, I like Pilates for this purpose. i would like to look aesthetic, I am already slim, but i dont want to lose more fat, should I take protein after my training? Im a girl.
The "recommended" amounts of protein for women are way too low, and odds are you could use more protein overall; timing isn't the main factor. I am a woman, age 50, at my ideal weight of 130 pounds, and I strive to consume at least 100 grams of protein every day. Many days I eat 120 g or 150 g of protein. I do not take any protein powders or supplements; it is very easy to get all that protein eating an animal-based diet, and animal protein is complete. Someone who eats plant-based must eat a lot more volume of food to get that amount of protein, probably relying on supplements and must pay careful attention to complementary foods to get complete protein. No matter the workout style, muscle simply cannot be supported if there is inadequate protein intake. Of course, having more muscle contributes to having a more aesthetic and more functional body.
This video makes a lot of sense i want to try the minimalist way , could you possibly make a video explaining how the split would look like in a week of this training style ??? Please i would really appreciate it 🙏
I appreciate your advice. I’ll try to my best to takes these tips into consideration while training, I really appreciate it. I’ll keep updates from here on out. Right now I’m 165 my goal is 155 and lean at 5’10.
Are you taking notes? I have a notion that I use everyday when i go to the gym, and it feels so amazing to literally see the numbers go up every session I go to. Really recommend it (also you get to see how much you have change in X time)
I consider myeslf a minimilist trainer, I incorporate microworkouts throughout my day, barely ever breaking a sweat and just kind of ignore tracking anything, mostly just focusing on mind muscle connection and staying unstressed and I look the better than ever since I started this mindset and not worrying so much about routines and sets and reps and what not. Also hunger is my new best friend.
I have some gripes with his idea of Calisthenics and Minimalist training. I think Calisthenics isn't beginner friendly at all. Progressive overload is very difficult. Since you have to change the entire exercise, as opposed to just adding weight. It's also way harder to create a program that hits all the muscle groups from all the angles and in full range of motion. Again, because of a lack of simplicity present with machines, cables and other tools. And the mental load on Calisthenics is actually much higher because you don't face training wheels that aid you in execution. You often also use additional skills like balance or body awareness in bodyweight training. On the other hand gaining strength is very much possible with Calisthenics, as we see with the gymnasts. The way he describes minimalist training however, doesn't sound very safe at all. By focusing on a small amount of movements, that you don't switch up you'll inevitably create a muscle imbalance and will lack development in smaller supporting muscles because you can't fatigue them before another muscle fails. Therefore, I think that minimalist training isn't great in terms of injury prevention. That fact also limits the functionality of that training, especially since injury is a big part of functionality imo??? Your body won't be able to adapt to new movements, even if they are similar to your training, which leads to less strength transfer. I think one could also argue against athleticism, but I think I made my point clear.
Great video! My question is more performance focused as an athlete then aesthetic focused, but it seems you really know what you are talking about. How would you structure a week of training to perform at a high level and maintain an aesthetic body? I find an aesthetic body does not always come with an athletic focus training. Would one want to combine the latter two forms of training? Training to have both fast and slow twitch muscle fibers? Allowing one to exert minimally for a longer period, and still be able to get a burst of strength when needed? Training with higher reps in order that the slow twitch fibers become more efficient and effective at absorbing oxygen and pair that with higher "strength" days to allow for the generation of fast twitch fibers for strength? Getting the best of both worlds? Would you do them on the same days or separate them like some people would separate muscle groups?
To build a body like that I thought we first had to not talk about fight club. But yeah, It's great! Teaches you to trim your nails, buzz your head. Lost a tooth. But hey, even the mona lisa is falling apart. At least I got that body!
Kind of an odd question but do you trim/shave/wax your chest hair? Because I noticed in some of the before and after pics that you used to have chest hair. How do you manage it and could you give and tips? I would love to see a video about it! Male hair maintenance advice for better muscular athethic is so hard to find.
I recommend checking out the Bioneers video on bodybuilding, he argues that not only is it aesthetically pleasing it can be functional as well. Great video!!!
So i have myopericaridits from the vaccine i joined the gym just before the lockdowns and then got vaccinated so I've been in pain for two years, i hope i can minimize body fat again while i still have my pain safely. I hope i can lift by doing heaps of low weight reps, since i can't strain my heart or get my heart rate high...
I'm 57 and kinda do a blend of these body weight ,compound exercises and isolated muscle body building .Its hard to tell how good it works on me im older and have a bad thyroid (take pills).I think I look good and don t take steroids. I'm looking to build muscle but not too big im 5-3 will make me look even shorter,also to be lean and have good v taper and athletic legs .
Thank you for this video. I just turned 60 and have been training mainly bodyweight and kettlebells for the past couple of years, but I am not getting the results I want. I am very fit, but still have extra in the core area that I want to burn off. Your comment in this video about you trying too many types of workouts is what I think my problem is. I don't do the same workout twice in the same week, I am always trying something I watched or read that week, but it obviously is not working. Hello again, Wanhee, I am back after downloading two of your programs using links in the description, the Minimalist and Bodyweight routines. I have a couple of questions, please: 1. I do not go to a gym, I either workout at home or my wife and I do outdoor workouts (hill workouts and stair climbing), so I don't have the heavier weights available for some of the exercises in the Minimalist workout. Any recommendations? 2. Second question is related to part of the first, specifically the stair climbing. We do stair climb workouts every weekend, usually Saturday mornings. How do you think the Minimalist workout should work if I am doing a leg workout on a Friday, and we have stairs the next morning? Thank you again, Marc
good video. I knew powerlifting was never for me for myslef i've kinda already narrowed in on calisthenics and bodybuilding but minimalist training sounds kinda interesting. I've realy only just started but i've already had some nice results and over smashing chest triceps all the time im gonna add in more so i can cycle my routine a bit.
I think for powerlifting, I think people become more injury prone when they go off program. I’m speaking off of experience, comparing when I used to lift 90% of my pr every week to lifting in a program
Thank you for the analysis made - it is very useful. The fact it is based on your own experience and observations makes it very interesting to listen. I was trying to define my preference and your video surface up just on time, and helped me to look at the subject from various perspectives. I am not the weakest guy..., but I struggle doing pull-ups, they may need developing different muscle groups I have not used much I guess)))) I shall work on it, and feels like I have to be very patient about it. Again, thanks a lot!
Love your channel and I been stuck in the same trap for years. Always changing and ending up in no mans land. Also love the use of Steve Reeves that I consider the perfect physical form. Right now just aiming to reduce the bodyfat and trying to emulate a "troy" look, and try to add some mass from there.
The leaner physique is by far the most attractive, functional and practical physique a person can have. Clothes fit you right and when summer comes along the clothes come off and you WOW everyone with your super lean body. You are healthy and fit and your heart with love you for it. I've trained and eaten strictly for 20 years, I am just under 13st and I am in single digits bodyfat. Now it's just normal for me because I have done it for so long. I have grown older watching people around me age badly and get fatter every year, but I stay looking young and healthy. It's a great feeling. Remember that health is wealth.
i just want to be lean, not bullied or anything, i just like to have a body i liked, people told me it's fine the way i am, but i just want to be more healthy
It’s unfortunate how many videos there are online telling people how to build an aesthetic body…we all know the answer 1- Eat healthy(no sugar,processed foods)/count your macros 2-go to the gym 4+ times a week 3-stay consistent and believe in yourself That simple lol
This breakdown is still somewhat useful, it's also highly apparent that this guy doesn't actually know very much about exercise science. What's the basis for all these facts he's citing?
Could someone help me with this? I already do a sport and can't afford to go to the gym, so in my case, my best option would be going for Calisthenics / Bodyweight (since I can only workout at home without weights) and add some strength exercises (using some bags with things inside to make weight) right?
Bro which is better for me. I am currently 55 kg I want to become 65 to 70 kg . I need an athletic body. I am an footballer . But I am scared of going to gym that I will be slower on filed . Which type of training is the best for me . Please reply 🙏
The bodybuilding part is not true. The pump doesn’t matter. High volume also doesn’t matter. It’s about just the hypertrophy range. And the time inefficiency part should be applied to every method. Optimal recovery settles in at about 3 minutes after each set when the set was performed to near failure/actual failure. That’s the most time consuming part when going to the gym. Every type of training requires rest after a set when done properly.
Men love that sexy upside down dorrito. (really needed this guide, because i have been training will nilly for the last two years with (i wouldn't say NO progress, because I'm DEFINITELY stronger and more athletic than i was when i started, even though i have a higher body fat.) and i really needed something simple with structure that i can get over with quickly and actually start seeing results
So basically, minimalist training is when people have other priorities but still goes to the gym a few times a week, which is...pretty much the majority of people who goes to the gym. Sorry, I honestly see very little value of the info presented on this video. I mean, I understand you are selling a book and it does remind me of people who sell "books" about self improvement with no real substance but is just actually a long brochure of the workshop they are actually selling.
Would anyone know what the best warmup would be to build an Aesthetic body, would cardio be needed? Or is it more just light weighted exercises before your first main compound movement? Thanks!
If you want to warmup before compounds do the same movement pattern with extended range of motion and light weights to get blood flowing to the joints. For example before training bench press with barbell you could do a set of dumbell press with light weights and maximum range of motion for 15-20 reps to get blood flowing in the muscles and joints which are about to be loaded, you could do the same while using the same excercise (barbell benching light weight for high reps before starting your working sets) but the extended range of motion works very well for me personally
Cardio should be in everyone's routine, heart health is very important and improves quality of life. You don't have to do a lot of cardio but don't fall into the trap of "cardio kills gains brah"
Notice how sexy this guy is. Notice also he's not ludicrously huge. There's a difference. Another question I have is - is Sean Nalewanyj right or wrong when he talks about the difficulties around the feasibility of maintaining a 6 pack year round? What do you say about that? For a person with average (middle 68 percent) genetics, is all-the-time "pack abs" (note there's not always 6) without feeling ravenous all the time feasible at all?
As a youth Olympic gymnast, I agree. Also combining calisthenics trainings with minimalist trainings (which is what we high level gymnasts do) is also a great option, taking the best of all worlds and being functional as well as aesthetic.
What do you mean by combine? How would that work and with what frequency training?
@@robalexnat At my peak I used to train 6 days a week separated into 9 trainings. During the morning trainings we usually started out with callisthenics based “warm up” for 45 minutes where we would focus on things like planche, iron cross, handstands etc. But also incorporating less body weight oriented exercises such as Bulgarian squats, weighted core exercises etc. In the middle we would practice gymnastics. Then closing off each day we used to either do conditioning (2/6 days) or exercises that are associated with minimalist training. This would last about half an hour
I mix in some bodyweight stuff, usually ab work I learned from track & field, stretching and also occasionally some diamond pushups and some pistol grip pull ups as well. Sometimes leg raises.
At what point do they start including PEDs in your routine though lol do you hear about that from you coaches etc or from other competing adults?
@@ssk58607 I never needed or wanted them.
It’s rare that I hear someone talk about injuries. Last year I tore my rotator cuff and serratus anterior. I’ve been doing physical therapy for the last year and have lost all of my gains. Slowly starting to get back on track .Thank you for the video!
I'm 52 and am trying to lose 11% body fat butttt, yesterday I did a pull up! I lifted my own weight. Yay!!! This was interesting. Thank you!
I always appreciate your insight. I especially appreciate the considerations to aesthetics. Bodies, like art, are subjective. Styles and trends change, but health and balance are the constants one should always strive for. Learning to walk a holistic path of a healthy lifestyle is itself a reward. I do this for me, not for anyone else. My path is my own and I love every step. Thank you for introducing me to a more holistic approach.
Thank you so much Cindy!
You've inspired me honestly to minimal train. I was hard on myself for not hitting the gym everyday. My mental health and just esteem towards the gym has changed so much minimally training. I can also focus on seperate things now too
I worked out in the gym for over 5 years and I bulked up and gained muscle, but recently when I shifted to some other city and decided to do my own transportation of my home equipment s and stuff. I realised that I could carry heavy loads, but soon my body couldn't handle the different loads and pressure and techniques. My body had limited range of motion and it was painful and tiresome after all the work was done. I could feel myself, heaving, panting and my back just gave out.
I realised that you can lift hundreds of pounds in the gym, but it should be functional for daily use too
The minimalist approach is what I've been doing for a few months didn't even know it had a name haha. Mixing Strength AND HYPERTROPHY, so important. I've had so much progress on basic compound lift because of that it's crazy. Even though I'm going 6 times a week to the gym, as you said I'm not like those people living for the gym, other hobbies that are as much or even more important than the the gym. Discovered your channel about two days ago and it's a just fresh air, so satisfying to watch your videos, much love from France!
Merci!!
I think I'd like to do more compound lifting (female over 50), and just started with hip thrusts and RDLs. I used to do squats, but honestly (low weights) my thighs got bigger than I liked, so I have switched. The squat issue was not the cast when I went back to the gym at 49 for a year, but after 2 years off and returning around 6 months ago the results are not the same and building muscle is harder now, and the squatting isn't for me, but I do enjoy trying to push myself with the couple of compounds I mentioned. It is all trial and error I guess.
I've been working out for two months, and I wish I found out about this earlier. I'm glad I found out there are far more efficient and less tiring ways to build body and strenght altogether. Thank you so much for this!
So true! I’d say my plan is pretty minimalist. 4 (sometimes 5) days a week. It’s a mix of strength training, body weight and burpee training. I love it! My workouts are never longer than 30 minutes and I’m in the best shape of my life. It’s easy. And I can stick with it. Also I prep almost everything. Here’s a great trick. When I cook a meal I don’t just cook one. I cook at least 2 to 3 at the same time and I date and freeze what I don’t plan on eating in the next few days. Then I only have to cook a few times a week. It makes eating healthy easy and convenient. I do love this style. Especially at 40 with two kids.
dude can you give me any plan or something or any suggestions
@@skillup84 he won’t bro these mfs like to keep shit on their own once I get started and succeed in my body building training I’ll 100 percent share my routines ion wanna be selfish like that
Every day I am rewatching your videos. They keep me going through my own journey. Nothing more to say other than THANK YOU BROTHER.
Thanks a lot Alfie. Means a lot
The one thing I'd like to add is that the minimalist training method is more sustainable for the long run than power lifting or body building. I'm 62 years old, have been injury free for years and have good mobility. I strength train twice a week and then on my "off" days I work on stability, mobility, swim, and take classes in myofascial release (which for me has been the key in keeping injuries at bay). As I've aged, I've been less able to handle lifting heavy weights and I have to be more mindful of doing exercises that are easier on my joints. I also need to rest more in order to avoid injury. After spending the summer out of the gym (surfing, kayaking, paddleboarding, bicycling, walking, hiking) I'm ready to head back to my minimalist (and more indoor) training regimen. This system works for me and I'm consicously working toward being mobile and active for as long as I can (my mother skiied well into her 80s). Enjoy your videos and your channel. Thanks for posting.
Dude I have been doing your strength Mas workout routines for the past month and a half and I have had enormous body difference, so thank you
YEAH!!! amazing
This is great advice. I was a varsity athlete, and we did all compound lifts for hypertrophy or what this video calls 'minimalist training.' I do about 60min sessions, always staying low on weight. about 8 reps etc. It is the best. Low injury risk, time efficient and athletic
I spend 25 minutes in the gym 4 days a week ideally doing full body push and pull exercises each time with compound lifts. I stick to the 5x5 strong lifts way. Also I practice daily intermittent fasting and tweak my weight with prolonged fasts up to 72 hours. I eat a carnivore diet and so that's a couple pounds of beef a day. That makes things very low investment for big results at least for me. I'm 6'4" and lean and muscular so I do this way to stay looking athletic. One other thing that I do is work my traps and my neck to get that more athletic look. This gets me and keeps me vascular, muscular , strong, flexible and lean with good proportions. I don't look like a body builder. I look more like a soccer player and that's my goal. Aesthetics.
Very good Michael. I started hitting the gym a couple of years ago. Complete newbie. This is the year I have become way more consistent and combined with a good diet, some intermittent fasting, I’m seeing muscle I never had before in life.
So much wisdom here. Once I realized how important consistency is I moved away from focusing on outcomes and tried to work on the process. Of course desired outcomes influence the process but so do things like the environment you want to work in, the tools you want to work with, time, and how certain exercises make you feel. Aesthetics is fine, everybody wants to look good, but it's also elusive. You might think yourre doing something that is going to make you look good when the one you care about the most could care a less or prefers some other look. I know in women what really gets me hard is homely but healthy and moral. Hard to find though I'm definitely not the only one looking for that. Anyway, im trying to make my work something I look forward to doing and not becoming some slave to an elusive outcome.
Wow, becoming a slave to an elusive outcome. I’ve been doing that for the last 10 years. Thank you for summing up this video in 5 seconds. Everything he said pointed to that very point. Get a goal, get a plan, get it going, stay consistent with fluidity.
@@HHMinistri I could be off. People are different. Part of my narrative might come form working with so many deconditioned people as a therapist. Deconditioning can put you in a place where the narrative of some of the super fit doesn't quite register. Not trying to lower the bar though just expressing another approach.
I so much prefer the minimalist way!
Small seemingly insignificant steps, completed consistently over time will create radical difference! That’s the compound effect.
When you do BJJ and other sports, do you do them same day as gym or on rest days? Cheers
on the rest days!
Great video as always. I’m starting a style of minimalist training called GZCLP (made by a certified lifter and is tried a true). It does exactly what you say, mix the best parts of power lifting and body building into a 3 days a week routine. My end goal is to have a more calisthenics body but with being obese it wouldn’t be efficient for me to do it yet.
Thank you so much dude, this video really helped me understand training more. For my first year I did bodybuilding training (although I didn't know that's what it was) because I just cared about looks, but I didn't like going to the gym so much and most of the lifts really bored me. I've now started a 3 day a week full body routine of just bodyweight and functional exercises and am loving the change!
You're so right about knees over toes guy kind of approach!
the best most motivational and informative fitness channel out there. thank you for everything you do bro, super inspiring
Thank you for this wholesome comment!
I’m literally sitting here crying. My dream has always been to be lean like you. I don’t want to muscular or anything like that. I’ve been chubby since i was 10 years old. I have no education on fitness or diet. When at the gym i’m lost. I’ve lost weight in the past but only because i starved myself. I’m tired of feeling like i’ll never reach a lean body. 😢
Do something about it… put the work in the gym
Use UA-cam to give yourself a basic education on insulin resistance and the low-carb ketogenic way of eating. Start with Dr. Fung, Dr. Ekberg, and Dr. Berg. If you transition to a keto lifestyle you can shed the body fat and stay lean, without being hungry all the time.
Find your caloric maintenance, count your calories (MyFitnessPal app is great for this) and go on a small caloric deficit. Do weight training or body weight exercise or whatever, even if you don’t want to be muscular, you’re gonna want to build muscle to look good, or you will not look good when you lose weight, trust me. When you’re chubby, it’s easier for you to build muscle, compared to when you’re skinny. Build muscle and gradually reduce your weight. You got this.
At the end of the day, it doesn’t matter what exercise you do, it matters that you exercise. It doesn’t matter what diet you follow, it matters that you eat well, in whatever way that works for you. You don’t have to do any one thing in any one way or think in any one way. Focus on you, and doing whatever helps you along with your journey. Whatever doesn’t help you along or doesn’t feel right, drop it. Fuck all this noise that makes you feel bad. Just keep pushing.
Calorie deficit and what you eat will make a huge difference
Thank you, man. I think this is the most helpful and beautifully explained video on this topic I’ve seen since joining the gym community. I’m a total newbie and have only been to the gym six times, and I’ve been having a hard time finding a routine. I appreciate the content you’re putting out, and plan to stick to it. Keep it up. 👍
100% about the aspect of not over obsessing with working out and chasing a pump. I see so many people that i know go to the gym and that's all they think about. They think because it's healthy for them it must be good, but then they realise they still have $14 in their bank account.
I think this way of working out truely is the best to focus on financial gains as well as muscular gains.
I do calisthenics 5 days a week at home, 3 days of weighted pullups with 40lbs strapped on and 2 days of body weighted pullups while weighing 204lbs. I also do 30 mins of Tabata 3 times and normal HIIT 2 time a week for cardio to lose weight and my heart health as well. I try to implement calf raises and free weight exercise to get the most potential, I dont have much but I make the best of it. I can probably add your minimalist workouts as a bonus to add on
This is the information I was searching for so unsuccessfully. A minimalist body is what I want!
Lately I've been rethinking weight training and actually doing calisthenics with a pull up bar, and gymnastics rings. Theres a good weighted vest that mounts weight plates on your chest very center of mass which looks like it would be really easy to work with to add weight to my calisthenics routine. I've been enjoying this form of training more as it's just more fun. Also I nearly died doing a freebar squat with an olumpic bar after using a smith machine for so long, so Im less crazy about doing those now. Im a martial artist and I don't feel like injuring myself.
Have you been watching Physical: 100 as well? If not, it's an amazing show! Really shows how fitness can take many forms and how important functional fitness is.
I was confused about one particular thing: should I do minimalistic calisthenics or minimalistic workouts for the fastest and most effective progress? Thank you for the video it really helped a lot.
incredible video, makes so much sense
90% of people should 100% start off with minimalistic training and only progress to other types if they absolutely fall in love with it. I've made the error of trying to do a decent amount of volume and the busy life and distractions always derail my progress. It might sound dumb but I only set out to do one upper body movement 3 times a week, and one lower body movement 3 times a week. Turns out that I have a lot of motivation to keep that up, even add a few exercises on top if I feel like it, but not getting carried away and deciding the raise the bar.
Love the content and quality, would be epic to see more of life in Korea too. It's an amazing place and culture ❤️🌆 Lived there 1.5 year. 수고하세요!
Hey brah, big heavy compound movements work great and all, but at some point you need to isolate your muscles. Eg, bicep curls will shoot your pull ups through the roof.
I like the idea of a minimalistic approach, it suits my way of life, I don't want to spend hours in a gym, I perfectly get what you mean, is more organic, doable, and also joyful, I like Pilates for this purpose. i would like to look aesthetic, I am already slim, but i dont want to lose more fat, should I take protein after my training? Im a girl.
The "recommended" amounts of protein for women are way too low, and odds are you could use more protein overall; timing isn't the main factor. I am a woman, age 50, at my ideal weight of 130 pounds, and I strive to consume at least 100 grams of protein every day. Many days I eat 120 g or 150 g of protein. I do not take any protein powders or supplements; it is very easy to get all that protein eating an animal-based diet, and animal protein is complete. Someone who eats plant-based must eat a lot more volume of food to get that amount of protein, probably relying on supplements and must pay careful attention to complementary foods to get complete protein. No matter the workout style, muscle simply cannot be supported if there is inadequate protein intake. Of course, having more muscle contributes to having a more aesthetic and more functional body.
This video makes a lot of sense i want to try the minimalist way , could you possibly make a video explaining how the split would look like in a week of this training style ??? Please i would really appreciate it 🙏
I appreciate your advice. I’ll try to my best to takes these tips into consideration while training, I really appreciate it. I’ll keep updates from here on out. Right now I’m 165 my goal is 155 and lean at 5’10.
Almost a month in and upped my weights almost every week. Never had so much motivation seeing results like that.
YEAHHH!!
Are you taking notes? I have a notion that I use everyday when i go to the gym, and it feels so amazing to literally see the numbers go up every session I go to. Really recommend it (also you get to see how much you have change in X time)
i could listen to his voice all day.
I consider myeslf a minimilist trainer, I incorporate microworkouts throughout my day, barely ever breaking a sweat and just kind of ignore tracking anything, mostly just focusing on mind muscle connection and staying unstressed and I look the better than ever since I started this mindset and not worrying so much about routines and sets and reps and what not. Also hunger is my new best friend.
Thanks for making this video. This vid have cleared all my doubts.
Omg thank you for the free 400$ workout 😁😁i appreciate it sooo much
I’ve had great success with 5x5 so simple.
I have some gripes with his idea of Calisthenics and Minimalist training.
I think Calisthenics isn't beginner friendly at all. Progressive overload is very difficult. Since you have to change the entire exercise, as opposed to just adding weight. It's also way harder to create a program that hits all the muscle groups from all the angles and in full range of motion. Again, because of a lack of simplicity present with machines, cables and other tools. And the mental load on Calisthenics is actually much higher because you don't face training wheels that aid you in execution. You often also use additional skills like balance or body awareness in bodyweight training.
On the other hand gaining strength is very much possible with Calisthenics, as we see with the gymnasts.
The way he describes minimalist training however, doesn't sound very safe at all. By focusing on a small amount of movements, that you don't switch up you'll inevitably create a muscle imbalance and will lack development in smaller supporting muscles because you can't fatigue them before another muscle fails. Therefore, I think that minimalist training isn't great in terms of injury prevention.
That fact also limits the functionality of that training, especially since injury is a big part of functionality imo???
Your body won't be able to adapt to new movements, even if they are similar to your training, which leads to less strength transfer. I think one could also argue against athleticism, but I think I made my point clear.
Love your advice bro , its been really helpful
Great video! My question is more performance focused as an athlete then aesthetic focused, but it seems you really know what you are talking about.
How would you structure a week of training to perform at a high level and maintain an aesthetic body? I find an aesthetic body does not always come with an athletic focus training.
Would one want to combine the latter two forms of training? Training to have both fast and slow twitch muscle fibers? Allowing one to exert minimally for a longer period, and still be able to get a burst of strength when needed? Training with higher reps in order that the slow twitch fibers become more efficient and effective at absorbing oxygen and pair that with higher "strength" days to allow for the generation of fast twitch fibers for strength? Getting the best of both worlds? Would you do them on the same days or separate them like some people would separate muscle groups?
To build a body like that I thought we first had to not talk about fight club. But yeah, It's great! Teaches you to trim your nails, buzz your head. Lost a tooth. But hey, even the mona lisa is falling apart. At least I got that body!
Kind of an odd question but do you trim/shave/wax your chest hair? Because I noticed in some of the before and after pics that you used to have chest hair. How do you manage it and could you give and tips? I would love to see a video about it! Male hair maintenance advice for better muscular athethic is so hard to find.
I recommend checking out the Bioneers video on bodybuilding, he argues that not only is it aesthetically pleasing it can be functional as well. Great video!!!
Great vid bro! 🍻
respectfully you had an amazing glow up
thanks bro
So i have myopericaridits from the vaccine i joined the gym just before the lockdowns and then got vaccinated so I've been in pain for two years, i hope i can minimize body fat again while i still have my pain safely. I hope i can lift by doing heaps of low weight reps, since i can't strain my heart or get my heart rate high...
Great video. I suggest that you check out tactical fitness and add it to your list. Swimming is another category.
Love your content dude
I'm 57 and kinda do a blend of these body weight ,compound exercises and isolated muscle body building .Its hard to tell how good it works on me im older and have a bad thyroid (take pills).I think I look good and don t take steroids. I'm looking to build muscle but not too big im 5-3 will make me look even shorter,also to be lean and have good v taper and athletic legs .
Where are the free body weight workouts?
will you make a cooking video? just to have more recipes when traveling, I would love some thing like that
Yes I will :)
tbh I wish I looked like you when you were starting. This is my current goal lol.
shout out to knee over toe guy. what a legend.
It started watching one vid of you... And here I am watching more 😂
Thank you for this video. I just turned 60 and have been training mainly bodyweight and kettlebells for the past couple of years, but I am not getting the results I want. I am very fit, but still have extra in the core area that I want to burn off. Your comment in this video about you trying too many types of workouts is what I think my problem is. I don't do the same workout twice in the same week, I am always trying something I watched or read that week, but it obviously is not working.
Hello again, Wanhee, I am back after downloading two of your programs using links in the description, the Minimalist and Bodyweight routines. I have a couple of questions, please:
1. I do not go to a gym, I either workout at home or my wife and I do outdoor workouts (hill workouts and stair climbing), so I don't have the heavier weights available for some of the exercises in the Minimalist workout. Any recommendations?
2. Second question is related to part of the first, specifically the stair climbing. We do stair climb workouts every weekend, usually Saturday mornings. How do you think the Minimalist workout should work if I am doing a leg workout on a Friday, and we have stairs the next morning?
Thank you again,
Marc
Will i still be able to do this in 2024?
good video. I knew powerlifting was never for me for myslef i've kinda already narrowed in on calisthenics and bodybuilding but minimalist training sounds kinda interesting.
I've realy only just started but i've already had some nice results and over smashing chest triceps all the time im gonna add in more so i can cycle my routine a bit.
I think for powerlifting, I think people become more injury prone when they go off program. I’m speaking off of experience, comparing when I used to lift 90% of my pr every week to lifting in a program
Thank you for the analysis made - it is very useful. The fact it is based on your own experience and observations makes it very interesting to listen. I was trying to define my preference and your video surface up just on time, and helped me to look at the subject from various perspectives. I am not the weakest guy..., but I struggle doing pull-ups, they may need developing different muscle groups I have not used much I guess)))) I shall work on it, and feels like I have to be very patient about it. Again, thanks a lot!
Nice! I'm glad it popped up. Thank you
Good video but the music is distracting.
Awesome video keep going
Love your channel and I been stuck in the same trap for years. Always changing and ending up in no mans land. Also love the use of Steve Reeves that I consider the perfect physical form. Right now just aiming to reduce the bodyfat and trying to emulate a "troy" look, and try to add some mass from there.
Your content is the best, but your mike muffles your voice. If you could make your audio more clear please.
The leaner physique is by far the most attractive, functional and practical physique a person can have. Clothes fit you right and when summer comes along the clothes come off and you WOW everyone with your super lean body. You are healthy and fit and your heart with love you for it. I've trained and eaten strictly for 20 years, I am just under 13st and I am in single digits bodyfat. Now it's just normal for me because I have done it for so long. I have grown older watching people around me age badly and get fatter every year, but I stay looking young and healthy. It's a great feeling. Remember that health is wealth.
What about trying:
Eat 50 grams of fiber per day via beans and cereal.
Walk 10-15 miles per day.
Some weightlifting
Some calisthenics.
I wanted to know if you’d recommend dumbbell only minimalist routines?
i just want to be lean, not bullied or anything, i just like to have a body i liked, people told me it's fine the way i am, but i just want to be more healthy
It’s unfortunate how many videos there are online telling people how to build an aesthetic body…we all know the answer
1- Eat healthy(no sugar,processed foods)/count your macros
2-go to the gym 4+ times a week
3-stay consistent and believe in yourself
That simple lol
This breakdown is still somewhat useful, it's also highly apparent that this guy doesn't actually know very much about exercise science. What's the basis for all these facts he's citing?
Could someone help me with this? I already do a sport and can't afford to go to the gym, so in my case, my best option would be going for Calisthenics / Bodyweight (since I can only workout at home without weights) and add some strength exercises (using some bags with things inside to make weight) right?
I am not getting your minimalist routines please help.
Did you not get an email?
No
Do you trains abs ? If yes, what your routine ?
Bro which is better for me. I am currently 55 kg I want to become 65 to 70 kg . I need an athletic body. I am an footballer . But I am scared of going to gym that I will be slower on filed . Which type of training is the best for me . Please reply 🙏
thank you so much
Hot take: Eat healthy, get 8 hours of sleep, exercise 3x per week, the rest is just dressing on the salad. ;)
The bodybuilding part is not true. The pump doesn’t matter. High volume also doesn’t matter. It’s about just the hypertrophy range. And the time inefficiency part should be applied to every method. Optimal recovery settles in at about 3 minutes after each set when the set was performed to near failure/actual failure. That’s the most time consuming part when going to the gym. Every type of training requires rest after a set when done properly.
show the Physical: 100 netflix show at the beginning i watched it to it is great
This guy looks like batsuri volleyball
Men love that sexy upside down dorrito.
(really needed this guide, because i have been training will nilly for the last two years with (i wouldn't say NO progress, because I'm DEFINITELY stronger and more athletic than i was when i started, even though i have a higher body fat.) and i really needed something simple with structure that i can get over with quickly and actually start seeing results
So basically, minimalist training is when people have other priorities but still goes to the gym a few times a week, which is...pretty much the majority of people who goes to the gym. Sorry, I honestly see very little value of the info presented on this video. I mean, I understand you are selling a book and it does remind me of people who sell "books" about self improvement with no real substance but is just actually a long brochure of the workshop they are actually selling.
Would anyone know what the best warmup would be to build an Aesthetic body, would cardio be needed? Or is it more just light weighted exercises before your first main compound movement? Thanks!
If you want to warmup before compounds do the same movement pattern with extended range of motion and light weights to get blood flowing to the joints. For example before training bench press with barbell you could do a set of dumbell press with light weights and maximum range of motion for 15-20 reps to get blood flowing in the muscles and joints which are about to be loaded, you could do the same while using the same excercise (barbell benching light weight for high reps before starting your working sets) but the extended range of motion works very well for me personally
Cardio should be in everyone's routine, heart health is very important and improves quality of life. You don't have to do a lot of cardio but don't fall into the trap of "cardio kills gains brah"
I think sung bin will win, what do you think?
In your table, you do not attribute "strength" to bodybuilding or calisthenics, and at the same time you attribute it to... "minimalist". Ahem, ROTFL.
5:31 “The benefit of body weight training?” Is that a slip of the tongue? (BTW, this is a great video!!)
10:16 calisthenics lacking in strength
gymnasts: am I a joke to you?
Aesthetics come second.
what height is you brother
should i deadlift? ive never deadlifted before but i am overall in intermediate strength level for my weight
You dont have to listen to me but deadlifting has been amazing for me. Increased my strength and removed my back pain.
@@somethingrealistg i started to deadlift and i dont have any back pain so i am doing it right i think
@@antotizwell9215 yea thats why I said it removed my back pain too
Bg song?
May I ask what your height is?
the strenght of a crack head + the flexibility of a gymnist + endurance of a marathon runner
Notice how sexy this guy is. Notice also he's not ludicrously huge. There's a difference. Another question I have is - is Sean Nalewanyj right or wrong when he talks about the difficulties around the feasibility of maintaining a 6 pack year round? What do you say about that? For a person with average (middle 68 percent) genetics, is all-the-time "pack abs" (note there's not always 6) without feeling ravenous all the time feasible at all?
Eyed fetra
First on my watch
Pretty much Minimalist is Calisthenics combined with all types of weight training? Well I guess I am doing a great job