"If you feel yourself hitting up against your limit, remember for what cause you clench your fists... remember why you started down this path, and let that memory carry you beyond your limit." - All Might. God bless brother
"Training from home using bodyweight doesn't have to mean losing gains." Many youtubers are already showing how to "not lose gains", but so far few if none at all showed how to "get gains" at home with bodyweight. Maintenance is one thing, but making it from scratch is another.
SO have you consistently done any routine on here for a significant amount of time as a reality base or are you just saying some shit? Because people in prison get huge gains off of calisthenics everyday, B. I know from doing it.
Probably because it's impossible for most intermediate lifters to "make gains" with basic bodyweight movements like push ups or push up variations. Maybe weighted push ups/planche push ups might help but then you're entering the realm of weight training/advanced bodyweight. There comes a time where doing 100 push ups before bed stops building muscle. >just do 200 push ups no, that's not how it works when you're already benching 275 for sets of 5
Brother I love the science behind your work. Seeing you’re from London, where football is huge, and me being an aspiring professional, id love a video on the best ways to increase explosiveness, power, speed, balance, and overall athleticism from a footballing standpoint. Bless my bro 🤙🏽
Amazing video🔥. This is like prison workouts in prisons that weights were banned like california state for example. Knowing the right amount of sets reps to do but with the right intensity and challenge using progressive overload and bodyweight movements are so effective and not to mention really functional. Gymnastic rings, parallettes and weighted vests are brilliant for this type of training
Most indeed. And doing two or even three rounds of this type of work out with extensive rest, recovery, stretching and therapy. Theoretically you can become as strong as you want
@@jeanlukvolker2358, not really. Weighted vests only are sold so heavy. I have a 30 kg vest, and perform 150-200 reps of lunges 3-4 times per week. At some point I will need more weight (if efficiently building size and strength is the goal), but 40, 50, or 60kg vests are not sold. So a dumbbell or kettlebell or sandbag will be necessary additions.
Coming back to this after training specifically for strongman these last 8 months to get back in tune with my body. I used it when it first came out to get in training while I was still fully quarantined and it did amazing for me. Im around 270lbs and was nearly able to planche before I switched to strongman. Now I'm going back at it to push my limits further. Thanks again for all your awesome content Adam.
I've been doing the push-up routine with some modifications that you posted recently, and it's been working out really well. The only changes that I made are that I have a bit more rest between sets, (because I can't do one-arm pushups with any fatigue in my triceps) , I do the plyometric pushups with my feet up on a box and immediately drop set into regular decline pushups, (perhaps why I need more rest before the one-arm pushups which are next), and I add a set of ring dips in at the end, which is a real killer after the long slow pseudo isometric push-up.
In frame 9:29, if you bend / point your knees to the ground, touch the ground with your knees, do a push up, you can work the lowest part of the chest where fat loiters. This is the position of a decline bench press needed for lower chest.
For high rep drop sets, I like to use a set of rings and just move from horizontal to vertical body alignment as my sets go on. Gets super hard reps of thiglngs like rings curls, then the volume goes up as I become unable to do the hardest variations. Mix up the moves, throw in some isometric holds and it gets quite fun. I can even burn up my shoulders with face pulls and then hybrid rear delt and lateral, overhead raises in every direction
I'm 29 and hope to live a long healthy life. I see all these old people have all sorts of problems and hope I don't have to suffer that. I trained a lot of heavy weights but now i realize that if I want to be healthy long term i should not wreck my joints and back with heavy lifting. I now use a combination of calishenics and light weights and still making gains + feeling a lot better after my workouts
Focus often seems to be on getting bigger. If you have a well rounded bodyweight strategy you'll obtain more dense and shapely muscles, striations and vascularity, along with a ton of other general health attributes.. Often this is more attractive and practical than working towards growth as the ideal. When experimenting with plyometric movements begin with "easier" variations so you can gain some muscle endurance aspects rather than "difficult" exercises where losing form is definitely to be avoided! Your body knows what's happening to it. Bodyweight movement practice influences changing body composition for the better of our human body and can iron out and eliminate joint issues and or injuries. A basic, upper body push and pull along with a squatting movement is all you need to begin
Just downloaded the PDF a few days ago from another video and tried the push day so far. Wow that was brutal. Two days later I’m still sore in places I totally didn’t expect and I didn’t even have the capacity or time to finish it as written. 😅
Update: I’ve been working my way up to one arm push-ups for a while but two weeks of your push day finally got me there! Not great and not many, but it’s a start and a thing I’ve wanted to do since watching Rocky movies lol.
I am very happy to see you add to the #STAYATHOME training video collection. I assumed you would, being how important it is, but I knew how busy you were with all of the other projects, so I never asked. Thank you vehemently! The best thing about this is the unique perspective and combination of science and trial and error you bring to the proverbial table. Which, in pure quality aspects, is a very small table in the fitness community. Also wanted to thank you for the free BW PDF as well as the discount on your amazing book. I pre-ordered already but now, with your thoughtful sale, I can buy as gifts. I respect your selflessness and hope all is well with you and your family. Stay safe. Semper Fidelis.
Benefits of extreme high rep bodyweight training to drop-set/isometric failure: - Improves work capacity - Blood stays in the muscle - Creates more blood vessels directing blood to muscles - More muscle fiber recruitment
Bioneer, I seriously appreciate you making this video. Stuck in isolation, I was desperate for any kind of workout after the gyms closed but couldn't find anything that worked for me. This is exactly what I was looking for, I'll be recommending this to my friends.
Yo! Been doing this workout since it dropped. I’m an advanced lifter, but my chest and shoulders have actually put on some nice size. Even my legs are looking more defined. I feel strong and capable. Just bought some gym rings to get even more beastly! Thanks for the science my man. Didn’t expect to get even sexier during quarantine lol. Who needs the gym?!? Would love a part 2 😉, but thanks again man!
Hey, I love the video man. I can't help but keep coming back to it to use bits and pieces of your own methodology and incorporating it into my own training as well. It truly feels like you've researched this topic tremendously well and I have to say, I appreciate such excellent representation on functional and applicable bodyweight fitness. I feel like it's lacking in a lot of ways in the fitness community and it makes me happy to see someone out so much thought into it. I'm looking forward to your new videos. -Nick
I never knew the name of yielding isometric until this. I've been doing that for months since I have joint issues from years of skateboarding. Listening to a 10-20 minute guided meditation while doing 1 push-up some days has led to MASSIVE strength gains. Light physique growth but the strength and stability on my joints worked has been undeniable.
Great video, useful information, and perfect timing with nearly all of us under some form of quarantine. Thank you for your efforts and for sharing your impressive body of knowledge.
My Notes Increase autonomic nervous system or motor units your able to use. Type two fibers motor units get used when using 80% of your max strength. AFTER using your muscles in high reps or doing an isometric with low twitch muscle fibers than your body is forced to use it's fast twitch muscle fibers. END with isometric hold or eccentrics to engage fast twitch muscle fibers. you can go to FAILURE with dips than do push-ups. YIELDING isometrics work going down the pyramid.
I don't know if you've ever heard of the Bulgarian Method, but it went something along the lines of: They did their main lifts every day (They were Olympic Lifters) At very Heavy Weight - Usually Near 1RM if not 1RM and Would do this for 6-7 days a week (Some Variations say only 6, others say 7). I tried applying a similar tactic with progressively increasing volume in my bodyweight training and it significantly improved my ability to tolerate and recover from high volume over time: I was doing 100-200 reps of any exercises a needed to do that day, living the rest of my day normally and then waking up the next day and doing it all again. But, as part of the same experiment I found that when I did Lower Volume Without the Method (After a Deload of A few Weeks so I was Somewhat Detrained) I got very sore the next day and Couldn't always move properly. Just a little bit of interesting information for you, maybe you could apply that to your own training - just remember not to jump straight into high volume or lots of back-to-back sessions, always build it up
I believe calisthenics gives you faster results. So in theory once this lockdown is finished people ate gonna be more cut and in better shape than before. Also in theory calisthenics will be done more often.
My theory at the start of this is that most people are largely unmotivated to work out in the first place and only workout to socialize and feed their ego, so most will skip out on calisthenics and get fat instead. Anecdotally, I know tons of people who seem to think you can only train with weights and aren't even willing to train with bodyweight.
I just took all the body weight stuff from Nightwing minus pull-ups ( no space for a bar indoors), added on the Isometrics from the Bruce Lee workout and added on some unloaded excersise ie unloaded over-head press
In the book of “the princess bride” indigo Montoya trained himself in grip strength for sword fighting by squeezing rocks in his hands as if he could crush them. Great experimentation here!
Just a thought. Just like gtg using the yeilding slow movements tied with explosive movements and alternating high volume should get you there faster and safer. The problem with high volume is the more you do the more the flaws in what you do become revealed. Ie tissue fatigue, superfluous bracing, pain etc. By using the ballistic movements to fire up the neurology and pump blood and the slow reps to get fatigue the growth growth comes with higher refinement which means longevity and safety.
You should definetely do a video on climbing, either bouldering, rock climbing or speed climbing. I think you will really like that sport, you move your body in "natural" ways, you use your whole body (even your finger and toe strength), and it's a really fun sport.
I theorize that maximum rep sets of pushups (for me at a high bodyweight, capping around 20) allow for great force production ability with the last few reps when they are serious grinders. I believe it was this that allowed me to put 10 pounds on my bench press after two months of only pushups.
I would love to read a book for a complete program on everything from your channel. From money to physical training and conditioning and diet. From step 1- 1,000. 💪
I like going from straddle planche press-ups right in to tuck planche press ups mix that with explosive press ups then lower difficulty of press up variations its a big favourite of mine very hard on the body and hits all of the energy systems
Could you do a video about running on how it affect your T levels, maybe the second wind and how much running is too much for example 5 miles is good and 10 is bad if you do it everyday or so please.
I love your channel so much. You give a perspective on fitness that I haven't found anywhere else. I love the versatility and different ways of approaching getting in shape. I'm utilising a lot of your advice. What do you think of a training program that shifts between low rep weight training and high rep bodyweight training? Example: train one day high rep body weight, then the next low rep weight training. Or, 3 days high rep bodyweight training, rest, 3 days low rep weight training. I'm thinking of trying this. I've already been doing it a little bit but after watching this video I may focus on this program for a while and see what happens. I know it depends on the body I'm going for; which is toned and muscular (10-12% BF), but not big or thin. A solid medium build. I'm 6ft and 177 lb atm. I'm cutting right now to lose fat (lower belly fat is stubborn!) but then I want to put on muscle and be about 175-180 lb. PS. Funny you mentioned the earth crusher exercise. This morning during my workout I was trying that extended fingertip pushup you do in some of your videos but at this time I'm not able to do it, so I just laid flat on my face and stomach and pushed as hard as I could over and over for a couple minutes :D Then I watch this video where you bring up that sort of exercise. I'll keep doing it! I want to be able to do that pushup because it will work so many muscles at once.
I've always done high reps, 3 sets is a horrible practice. Seen guys in the gym in much better shape than me overload too fast. Just grabbed your e-book, looking forward to reading it. Keep up the great content
Very good video! I have been using weighted ring and weighted regular pushups and I'm bigger now then when I competed in powerlifting. Do you ever use either of these options or recommend them? Also good for older lifters who can't bench with a bar without pain. I've worked up to bwt+180 lbs on the weighted ring pushup and slightly more for the regular pushup. Anyway very underrated channel!
I fit into the category of a high risk home training person! I practice tai chi daily & presently do 3 x strength workouts a week using pretty much a single kettlebell & steel mace. Im a former competitive bodybuilder & martial artist however further to a major cerebellum stroke plus other stuff my balance/coordination is limited. Despite this I’m disciplined & find training to be my ‘church’ or go to. I’m looking to shift gears/approach a bit and incorporate some of the stuff you you’ve talked about here.....I have access to a spin bike & concept 2 rower too. (Partner is a rower...I’m not 😂)
Hello! Bioneer! I just noticed and I believe it would be cool: I've been watching your videos every now and then, different dates, different approaches you use at the time and I believe I can notice a difference in your body, always. I don't know if you have a set of footages you use for your videos or if every video has new footages in it. Either way, you are experimenting on your body and I would love to hear from you, if you could tell us, what are for instance, key differences you obtained at certain moment or period of your life that you were training following a determined X method, and then talking about another Y moment in which your method changed fundamentally, and some footages plus your insights on how your body changed.
@@marcosfontes3653 what do you think of longer rest times? I did powerlifting before this routine and am a laborer, but I think my muscle endurance is lacking. Thanks for the tips!
@@treybacon1858 I think the best person to answer is bioneer but i can tell you from what i know that if your talking about 4-6 minute rest thats not the best for hypertrophy but 2-3 minutes i think its the sweet spot
Dude, I absolutely love your channel. It has everything I want to learn about and you explain it very thoroughly. But sometimes I find it hard to follow what your saying. I was wondering if you had considered animation on your videos to show what you're talking about? Although I do understand it is a heap more work on your already full plate.
I prefer dips and dive bombers for my chest work. I 've heard chin ups are better than pull ups but never seen a good explanation for that. Reverse lunges, tire flips, pull ups are the rest of my workouts during these times.
Lol sorry man! So it’s like a one armed chin up with both hands on the bar. Focus on lifting your weight primarily with one side, helping only as much as possible with the other hand. And alternate :-)
Yeah i started doing bodyweight squats.... and man... my legs are finally growing... and tbh, once i hit about 40-50 reps my back LIGHTS UP... it actually improved my deadlift... i literally stopped deadlifting... and the bodyweight squats allowed my lower back to get stronger... i couldnt believe it... not to mention the cardio aspect of it.... when i started adding weight with a backpack on, it altered my stance (to accommodate shift of center of gravity), and it stopped hitting my lower back as much... i am back to bodyweight only.. it is so wrought with myths... bodyweight training.. and honestly, our entire life.. 100% is wrought with myths from labcoats. corona is the best thing that has happened in a hundred years or more... well.. for some of us... others just double-downed on their delusion and subconscious obsession with 360deg. dependency
Another way to increase the intensity of bodyweight squats is to them *very* slowly, while keeping tension on the muscles all throughout the exercise... Try slowing down the speed of the reps but don't go fully all the way down... stop just under parallel and hold it there for a few seconds before *slowly* coming back up. And don't come all the way up either, stop just before lockout... the lockout at the top and the full-bottom positions of the squat serve only to give your legs a rest, so eliminating these parts of the movement really wreaks havoc on your leg muscles and makes the exercise *very* difficult. Doing bodyweight squats this way can bring even the biggest, strongest guy at the gym to his knees...
Great video, as per usual. I have a question regarding the recovery of these types of workouts. Would you say to bump up the calories a bit in order to build muscle along with the high volume training? Thanks in advance.
I always thought dieting is expensive and 'healthy' food costs a lot. Little did I know. I got my diet plan from Agoge Diet and I was able to select foods that fit my budget.
One arm push up, with your feet elevated to knee height/ mid thigh height/ waist height..... Research has shown that you can build just as much muscle as with heavy weights, with a weight that you can do for a max of *up to* 40 reps, but only if you push till failure. Anyone who can do feet shoulder width one arm push ups for 35-40 reps each arm, with feet elevated to waist height, is bound to have a double body weight+ flat barbell bench.... Something few elite lifters actually get to especially heavier guys.... So don't worry people, One arm push ups are all you need. If you cant do one arm push ups you can do archer push ups Or feet elevated diamond push ups, it only is a good thing. You can also do weighted One arm push ups, you do them between two tables while a travel bag full of sand hangs from your non working arm. Pull ups, get to One arm pull ups, once you get there, hang a travel bag full of sand from the non working arm for increased resistance. Legs, just do jump squats till failure And then do squats till failure.
OMG! I got a name drop and he used my exercise name idea! Almost feel star struck
🌟
And you should
Thats cool haha
🤩🤩
It’s a cool name for a move
"If you feel yourself hitting up against your limit, remember for what cause you clench your fists... remember why you started down this path, and let that memory carry you beyond your limit." - All Might.
God bless brother
Lmao the MHA theme song started playing in my head as soon as I started reading that statement
@@100cents5 bruh lmao
motherfucking ALL MIGHT.........go beyond PLUS ULTRA
I too yell random US locations while pushing out those last few reps 😂
@@KingRyanoles 💪😂 uniteeeed staaatees of smmmaaaaaasshhh
when everyone is making at home workout.
I remember bioneer always makes home workout video haha
Yup
"Training from home using bodyweight doesn't have to mean losing gains."
Many youtubers are already showing how to "not lose gains", but so far few if none at all showed how to "get gains" at home with bodyweight.
Maintenance is one thing, but making it from scratch is another.
SO have you consistently done any routine on here for a significant amount of time as a reality base or are you just saying some shit? Because people in prison get huge gains off of calisthenics everyday, B. I know from doing it.
Probably because it's impossible for most intermediate lifters to "make gains" with basic bodyweight movements like push ups or push up variations. Maybe weighted push ups/planche push ups might help but then you're entering the realm of weight training/advanced bodyweight. There comes a time where doing 100 push ups before bed stops building muscle.
>just do 200 push ups
no, that's not how it works when you're already benching 275 for sets of 5
@@Tracuer221 Have you tried these methods before though
@@Tracuer221 bodyweight training is not just doing 200 push ups before bed, try weighted dips and weighted push ups with rings.
this video dosent give me a bwf program
Brother I love the science behind your work. Seeing you’re from London, where football is huge, and me being an aspiring professional, id love a video on the best ways to increase explosiveness, power, speed, balance, and overall athleticism from a footballing standpoint.
Bless my bro 🤙🏽
Dimitri i would love that video too!
Jumpsquats/explosive lunges probably. Also train like sprinters do. You want explosive power in the legs? They're the experts
@@zyaicob This. Football players don't skip leg day. Plyometrics, or the sort, is crucial.
I like what you are doing especially the last part when you talk about isometrics. Thank you I will download and follow your program.
Edgar Fernandes where do i find his program?
@@Diegolikesducks
Video description
Videos to increase brain plasticity in our houses (since we have the time) or proprioception, small habits stuff like that could help pass time
Learn to juggle.
Amazing video🔥. This is like prison workouts in prisons that weights were banned like california state for example. Knowing the right amount of sets reps to do but with the right intensity and challenge using progressive overload and bodyweight movements are so effective and not to mention really functional. Gymnastic rings, parallettes and weighted vests are brilliant for this type of training
Most indeed. And doing two or even three rounds of this type of work out with extensive rest, recovery, stretching and therapy. Theoretically you can become as strong as you want
@@jeanlukvolker2358, not really. Weighted vests only are sold so heavy. I have a 30 kg vest, and perform 150-200 reps of lunges 3-4 times per week. At some point I will need more weight (if efficiently building size and strength is the goal), but 40, 50, or 60kg vests are not sold. So a dumbbell or kettlebell or sandbag will be necessary additions.
Coming back to this after training specifically for strongman these last 8 months to get back in tune with my body. I used it when it first came out to get in training while I was still fully quarantined and it did amazing for me. Im around 270lbs and was nearly able to planche before I switched to strongman. Now I'm going back at it to push my limits further. Thanks again for all your awesome content Adam.
I've been doing the push-up routine with some modifications that you posted recently, and it's been working out really well. The only changes that I made are that I have a bit more rest between sets, (because I can't do one-arm pushups with any fatigue in my triceps) , I do the plyometric pushups with my feet up on a box and immediately drop set into regular decline pushups, (perhaps why I need more rest before the one-arm pushups which are next), and I add a set of ring dips in at the end, which is a real killer after the long slow pseudo isometric push-up.
In frame 9:29, if you bend / point your knees to the ground, touch the ground with your knees, do a push up, you can work the lowest part of the chest where fat loiters. This is the position of a decline bench press needed for lower chest.
Excellent content and very helpful in these crazy times, many thanks. Stay strong and safe, my friend.
Thanks man, ditto!
For high rep drop sets, I like to use a set of rings and just move from horizontal to vertical body alignment as my sets go on. Gets super hard reps of thiglngs like rings curls, then the volume goes up as I become unable to do the hardest variations. Mix up the moves, throw in some isometric holds and it gets quite fun. I can even burn up my shoulders with face pulls and then hybrid rear delt and lateral, overhead raises in every direction
I'm 29 and hope to live a long healthy life. I see all these old people have all sorts of problems and hope I don't have to suffer that. I trained a lot of heavy weights but now i realize that if I want to be healthy long term i should not wreck my joints and back with heavy lifting. I now use a combination of calishenics and light weights and still making gains + feeling a lot better after my workouts
Focus often seems to be on getting bigger. If you have a well rounded bodyweight strategy you'll obtain more dense and shapely muscles, striations and vascularity, along with a ton of other general health attributes.. Often this is more attractive and practical than working towards growth as the ideal. When experimenting with plyometric movements begin with "easier" variations so you can gain some muscle endurance aspects rather than "difficult" exercises where losing form is definitely to be avoided! Your body knows what's happening to it. Bodyweight movement practice influences changing body composition for the better of our human body and can iron out and eliminate joint issues and or injuries. A basic, upper body push and pull along with a squatting movement is all you need to begin
"Perhaps you're doing 3 sets of 100 pushups"
I struggle to do more than 20...
I struggle to do one on the ground 😂 but I'll get there to the 100
@@staticontheradio2274 how goes the exercise journey?
Empty bowels and bladder and it will be easier garuanteed
@@Ruinred really good, I'm at 30 right now. But not in the ground tho
@@staticontheradio2274 you went from less than one to 30 in a month an a half?
........
Yes, of course.
Just downloaded the PDF a few days ago from another video and tried the push day so far. Wow that was brutal. Two days later I’m still sore in places I totally didn’t expect and I didn’t even have the capacity or time to finish it as written. 😅
Update: I’ve been working my way up to one arm push-ups for a while but two weeks of your push day finally got me there! Not great and not many, but it’s a start and a thing I’ve wanted to do since watching Rocky movies lol.
I am very happy to see you add to the #STAYATHOME training video collection. I assumed you would, being how important it is, but I knew how busy you were with all of the other projects, so I never asked. Thank you vehemently! The best thing about this is the unique perspective and combination of science and trial and error you bring to the proverbial table. Which, in pure quality aspects, is a very small table in the fitness community.
Also wanted to thank you for the free BW PDF as well as the discount on your amazing book. I pre-ordered already but now, with your thoughtful sale, I can buy as gifts. I respect your selflessness and hope all is well with you and your family. Stay safe. Semper Fidelis.
Benefits of extreme high rep bodyweight training to drop-set/isometric failure:
- Improves work capacity
- Blood stays in the muscle
- Creates more blood vessels directing blood to muscles
- More muscle fiber recruitment
I've been doing this program for five months. I've never seen such gains in myself
Did you only do the program?. Without weights?.
@@emanessa8795 pretty much- I just added kettlebell swings and chops
Bioneer, I seriously appreciate you making this video. Stuck in isolation, I was desperate for any kind of workout after the gyms closed but couldn't find anything that worked for me. This is exactly what I was looking for, I'll be recommending this to my friends.
Yo! Been doing this workout since it dropped. I’m an advanced lifter, but my chest and shoulders have actually put on some nice size. Even my legs are looking more defined. I feel strong and capable. Just bought some gym rings to get even more beastly! Thanks for the science my man. Didn’t expect to get even sexier during quarantine lol. Who needs the gym?!? Would love a part 2 😉, but thanks again man!
I think we can all say thank you for this. I hope you and your family are well. Thanks bro
words of wisdom..Thanks brother.. irony of humans :most underrated channel
Hey, I love the video man. I can't help but keep coming back to it to use bits and pieces of your own methodology and incorporating it into my own training as well. It truly feels like you've researched this topic tremendously well and I have to say, I appreciate such excellent representation on functional and applicable bodyweight fitness. I feel like it's lacking in a lot of ways in the fitness community and it makes me happy to see someone out so much thought into it. I'm looking forward to your new videos.
-Nick
I never knew the name of yielding isometric until this. I've been doing that for months since I have joint issues from years of skateboarding. Listening to a 10-20 minute guided meditation while doing 1 push-up some days has led to MASSIVE strength gains. Light physique growth but the strength and stability on my joints worked has been undeniable.
This channel will blow up!!!!
Great video, useful information, and perfect timing with nearly all of us under some form of quarantine. Thank you for your efforts and for sharing your impressive body of knowledge.
Great content as usual. You are one of the best channels on fitness in youtube.
Dude I friggin love your channel
Only 2 guys are encouraging high volume. Alpha destiny and you. Rest evryone is simply suggesting 3 sets of slow slow pushups.
also the channel of old school calisthenics...check it out!
Considering alpha destiny and him produce results it makes sense that they are reliable, with the knowledge and perspective to back it up
So true time to look into prisonstyle
And here you go, Alpha destiny uploads a 1000 pushup video
@@livestrong296 word, I saw that too ffs, 😭😭
Very Useful as always :)
Really love your content
1 view and 8 Thumbs Up, now that's an impressive ratio
yeah and the video is 3 days ago and your comment is 4 days ago nice.
It's the covid
My Notes
Increase autonomic nervous system or motor units your able to use. Type two fibers motor units get used when using 80% of your max strength. AFTER using your muscles in high reps or doing an isometric with low twitch muscle fibers than your body is forced to use it's fast twitch muscle fibers. END with isometric hold or eccentrics to engage fast twitch muscle fibers. you can go to FAILURE with dips than do push-ups. YIELDING isometrics work going down the pyramid.
Good video man. By the way those obliques are looking dense. Good development overall man.
Can't believe we're still going through this absurd pandemic 🙄
Fortunately there's good people like The Bioneer out there.
Well i had to edit my comment as you answered my question about the speed of certain movements
Your the best man, your always giving some mad detailed superhero, batman , metaphysical, perspective type knowledge on every topic, Thanks yo!!!
Beast video man! Clutching up with that bodyweight routine!
No lie, you get down on your workouts. Great job man!
I don't know if you've ever heard of the Bulgarian Method, but it went something along the lines of: They did their main lifts every day (They were Olympic Lifters) At very Heavy Weight - Usually Near 1RM if not 1RM and Would do this for 6-7 days a week (Some Variations say only 6, others say 7). I tried applying a similar tactic with progressively increasing volume in my bodyweight training and it significantly improved my ability to tolerate and recover from high volume over time: I was doing 100-200 reps of any exercises a needed to do that day, living the rest of my day normally and then waking up the next day and doing it all again. But, as part of the same experiment I found that when I did Lower Volume Without the Method (After a Deload of A few Weeks so I was Somewhat Detrained) I got very sore the next day and Couldn't always move properly.
Just a little bit of interesting information for you, maybe you could apply that to your own training - just remember not to jump straight into high volume or lots of back-to-back sessions, always build it up
We're you doing full body 7 tomes a week or a split?
Always love the vids ! Thanks !
This video was actually helpful and smartly made! Nice work 🔥
I believe calisthenics gives you faster results. So in theory once this lockdown is finished people ate gonna be more cut and in better shape than before. Also in theory calisthenics will be done more often.
either that or home gym equipment providers are going to make a hell of a lot more money
My theory at the start of this is that most people are largely unmotivated to work out in the first place and only workout to socialize and feed their ego, so most will skip out on calisthenics and get fat instead. Anecdotally, I know tons of people who seem to think you can only train with weights and aren't even willing to train with bodyweight.
@@SirWetBiscuit now a days i look at my old theory pretty foolishly and your theory makes more sense.
@@marcramirez2093 Humans never stop to amuse me but allways dissapoint me
@@Iskandr314 haha I was so wrong 😂
I just took all the body weight stuff from Nightwing minus pull-ups ( no space for a bar indoors), added on the Isometrics from the Bruce Lee workout and added on some unloaded excersise ie unloaded over-head press
Yep that will do it :-D
In the book of “the princess bride” indigo Montoya trained himself in grip strength for sword fighting by squeezing rocks in his hands as if he could crush them. Great experimentation here!
Just a thought. Just like gtg using the yeilding slow movements tied with explosive movements and alternating high volume should get you there faster and safer. The problem with high volume is the more you do the more the flaws in what you do become revealed. Ie tissue fatigue, superfluous bracing, pain etc. By using the ballistic movements to fire up the neurology and pump blood and the slow reps to get fatigue the growth growth comes with higher refinement which means longevity and safety.
This is very true, great observation! Slow movements also force you to concentrate on your technique and the whole strength curve 👍🏻
@@TheBioneer pls do one on occlusion training ,how to do it use it
Great video. Thank you.
Program looks awesome, thanks!
You should definetely do a video on climbing, either bouldering, rock climbing or speed climbing.
I think you will really like that sport, you move your body in "natural" ways, you use your whole body (even your finger and toe strength), and it's a really fun sport.
Ur videos are real and I like ur way of training ,,, thank you .. very much
Great video as always, many thanks!!
Thank your for the free workout.
something that i have started doing myself is supersetting chin-ups and dips. wich for me is a rlly good way to train my arms.
I theorize that maximum rep sets of pushups (for me at a high bodyweight, capping around 20) allow for great force production ability with the last few reps when they are serious grinders. I believe it was this that allowed me to put 10 pounds on my bench press after two months of only pushups.
I would love to read a book for a complete program on everything from your channel. From money to physical training and conditioning and diet. From step 1- 1,000. 💪
Very Good content in this video,Sir.
Alternating Isometric holds with high reps are a killer approach to building strength/muscle gains
No one going to talk about this dude casually crawling up a tree?
It's to show the carry over I reckon. Just before that he is crawling on the ground.
I like going from straddle planche press-ups right in to tuck planche press ups mix that with explosive press ups then lower difficulty of press up variations its a big favourite of mine very hard on the body and hits all of the energy systems
For combat sports I hope is an add , thank´s for the video.
Wow! Almost 5k views, Zero dislikes! Touché!
Thanking you! Still on 0! 😮 It’s a record for me, maybe UA-cam is broken 😂
@@TheBioneer it all started on the bruce lee fitness/nutrition for me! great content, love the info, stats, and the workouts!
Could you do a video about running on how it affect your T levels, maybe the second wind and how much running is too much for example 5 miles is good and 10 is bad if you do it everyday or so please.
Looks like someone saw mindsmash latest vedio
Now I understand why anime characters like Goku and Asta have reps up to 50,000
Thanks The Bioneer
I love your channel so much. You give a perspective on fitness that I haven't found anywhere else. I love the versatility and different ways of approaching getting in shape. I'm utilising a lot of your advice.
What do you think of a training program that shifts between low rep weight training and high rep bodyweight training? Example: train one day high rep body weight, then the next low rep weight training. Or, 3 days high rep bodyweight training, rest, 3 days low rep weight training. I'm thinking of trying this. I've already been doing it a little bit but after watching this video I may focus on this program for a while and see what happens.
I know it depends on the body I'm going for; which is toned and muscular (10-12% BF), but not big or thin. A solid medium build. I'm 6ft and 177 lb atm. I'm cutting right now to lose fat (lower belly fat is stubborn!) but then I want to put on muscle and be about 175-180 lb.
PS. Funny you mentioned the earth crusher exercise. This morning during my workout I was trying that extended fingertip pushup you do in some of your videos but at this time I'm not able to do it, so I just laid flat on my face and stomach and pushed as hard as I could over and over for a couple minutes :D Then I watch this video where you bring up that sort of exercise. I'll keep doing it! I want to be able to do that pushup because it will work so many muscles at once.
I might need to do this since I’m in Italy 🇮🇹😬😅
2:47... Whoa whoa WHOA... What kind curls are those, if your putting the shoulder into it at all then you do it at the top and it's a MINIMAL lift
I did this unknowingly with push-ups and saw insane gains
Awesome video 👏
I've always done high reps, 3 sets is a horrible practice. Seen guys in the gym in much better shape than me overload too fast. Just grabbed your e-book, looking forward to reading it. Keep up the great content
Very good video! I have been using weighted ring and weighted regular pushups and I'm bigger now then when I competed in powerlifting. Do you ever use either of these options or recommend them? Also good for older lifters who can't bench with a bar without pain. I've worked up to bwt+180 lbs on the weighted ring pushup and slightly more for the regular pushup. Anyway very underrated channel!
I fit into the category of a high risk home training person! I practice tai chi daily & presently do 3 x strength workouts a week using pretty much a single kettlebell & steel mace. Im a former competitive bodybuilder & martial artist however further to a major cerebellum stroke plus other stuff my balance/coordination is limited. Despite this I’m disciplined & find training to be my ‘church’ or go to. I’m looking to shift gears/approach a bit and incorporate some of the stuff you you’ve talked about here.....I have access to a spin bike & concept 2 rower too. (Partner is a rower...I’m not 😂)
Hello! Bioneer! I just noticed and I believe it would be cool: I've been watching your videos every now and then, different dates, different approaches you use at the time and I believe I can notice a difference in your body, always. I don't know if you have a set of footages you use for your videos or if every video has new footages in it. Either way, you are experimenting on your body and I would love to hear from you, if you could tell us, what are for instance, key differences you obtained at certain moment or period of your life that you were training following a determined X method, and then talking about another Y moment in which your method changed fundamentally, and some footages plus your insights on how your body changed.
Can you do a video about running super fast ??
Will be awesome
I have one! It’s old though, I’m thinking of making another :-)
@@TheBioneer Thanks gonna have a test for the army and i need to make that as fast as possible
Very useful video!
The routine is very, very difficult for me. Going to keep on keeping on though.
Just do easier variation and less volume
@@marcosfontes3653 what do you think of longer rest times? I did powerlifting before this routine and am a laborer, but I think my muscle endurance is lacking. Thanks for the tips!
@@treybacon1858 I think the best person to answer is bioneer but i can tell you from what i know that if your talking about 4-6 minute rest thats not the best for hypertrophy but 2-3 minutes i think its the sweet spot
@@treybacon1858 And with muscle endurance too because of the demand of oxidative systems within that time
Dude, I absolutely love your channel. It has everything I want to learn about and you explain it very thoroughly. But sometimes I find it hard to follow what your saying. I was wondering if you had considered animation on your videos to show what you're talking about? Although I do understand it is a heap more work on your already full plate.
Mike Tyson is the prime example of this training
I prefer dips and dive bombers for my chest work. I 've heard chin ups are better than pull ups but never seen a good explanation for that. Reverse lunges, tire flips, pull ups are the rest of my workouts during these times.
Ultimately, there is no significant difference in development between chin-ups and pull-ups...
great vid man, but wtf are rocking chinups?!?!?!?!
Lol sorry man! So it’s like a one armed chin up with both hands on the bar. Focus on lifting your weight primarily with one side, helping only as much as possible with the other hand. And alternate :-)
The Bioneer oh! that makes sense. thanks for the prompt response, and keep making sick videos!
Yeah i started doing bodyweight squats.... and man... my legs are finally growing... and tbh, once i hit about 40-50 reps my back LIGHTS UP... it actually improved my deadlift... i literally stopped deadlifting... and the bodyweight squats allowed my lower back to get stronger... i couldnt believe it... not to mention the cardio aspect of it.... when i started adding weight with a backpack on, it altered my stance (to accommodate shift of center of gravity), and it stopped hitting my lower back as much... i am back to bodyweight only.. it is so wrought with myths... bodyweight training.. and honestly, our entire life.. 100% is wrought with myths from labcoats. corona is the best thing that has happened in a hundred years or more... well.. for some of us... others just double-downed on their delusion and subconscious obsession with 360deg. dependency
Another way to increase the intensity of bodyweight squats is to them *very* slowly, while keeping tension on the muscles all throughout the exercise...
Try slowing down the speed of the reps but don't go fully all the way down... stop just under parallel and hold it there for a few seconds before *slowly* coming back up.
And don't come all the way up either, stop just before lockout... the lockout at the top and the full-bottom positions of the squat serve only to give your legs a rest, so eliminating these parts of the movement really wreaks havoc on your leg muscles and makes the exercise *very* difficult.
Doing bodyweight squats this way can bring even the biggest, strongest guy at the gym to his knees...
@@davepazz580
Thanks for the tips.
yoo these workouts are hard as fck
You are welcome 😎😝
The Bioneer yea thanks man ! Your chanel should have more subscribers✌🏻
Thank you for this valuable content!!! Is it possible to recomp with this routine? I'm trying my best to do that, now that we are on lockdown.
Yes you can recomp
Love from India #stayhome #staysafe
Great vid
Great video, as per usual. I have a question regarding the recovery of these types of workouts. Would you say to bump up the calories a bit in order to build muscle along with the high volume training?
Thanks in advance.
Yeah, especially with the volume training, if your main goal is to gain size you must have a higher calorie intake than what you burn off.
First! Let the gainz commence!
One must focus more on UNILATERAL and CONTRALATERAL movements . MOBILITY must not be neglected.
I am so excited for the day you actually crush that U shaped metal bar
Good science in this video.
Smart dude...
#masterclass.....watching this for the first time since Wales went into tier 4 before Xmas
Bioneer's chest muscles are incredible. How can I get one? Also any advice on using weighted calisthenics and resistance training?
Chest exercises
I always thought dieting is expensive and 'healthy' food costs a lot. Little did I know. I got my diet plan from Agoge Diet and I was able to select foods that fit my budget.
i've been following the agoge diet and it definitely works great
Fasting cost 0 dollars
One arm push up, with your feet elevated to knee height/ mid thigh height/ waist height.....
Research has shown that you can build just as much muscle as with heavy weights, with a weight that you can do for a max of *up to* 40 reps, but only if you push till failure.
Anyone who can do feet shoulder width one arm push ups for 35-40 reps each arm, with feet elevated to waist height, is bound to have a double body weight+ flat barbell bench.... Something few elite lifters actually get to especially heavier guys....
So don't worry people, One arm push ups are all you need.
If you cant do one arm push ups you can do archer push ups Or feet elevated diamond push ups, it only is a good thing.
You can also do weighted One arm push ups, you do them between two tables while a travel bag full of sand hangs from your non working arm.
Pull ups, get to One arm pull ups, once you get there, hang a travel bag full of sand from the non working arm for increased resistance.
Legs, just do jump squats till failure And then do squats till failure.
Where can I get the PDF that you mentioned?
Follow the top link in the description 😁
thanks dude
what is jack in the box and rocking pull ups inn your program??
btw thanks for the routine
Really informative!
Would you say that isometrics are one of the best ways to developed tendon strength?
this guy is a fucking genius! this video is fucking amazing