I Trained Like A Gymnast For 30 Days
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- Опубліковано 21 вер 2024
- For the last 30 days, I trained like a gymnast. As a calisthenics athlete, I went in thinking it would be an easy challenge as I was already familiar with bodyweight workouts. However, little did I know my ego was about to take a big hit! The deep range of motion and flexibility training was super challenging but in the end, it was worth it as my results were impressive. Enjoy the video!
Having you been wanting to get into shape? Heres my calisthenics workout program that'll get you shredded in 12 weeks:
brandonwilliam...
Gymnastics 30 day program I followed in this video.
⁃ Do not sacrifice form for additional reps
⁃ Increased strength comes from going until muscle failure
⁃ Deep Stretching has to be part of the program to develop long lean, dense muscle
⁃ We will use your bodyweight to build a proportionate build with the upper body V shape
⁃ The handstand is the fundamental skill that applies to all 6 men's events
Pushing exercises:
Planche push ups
Hand stand push-ups
Dips
Wrist support push ups
Pulling exercises:
Chest to bar pull ups
Wide grip
Narrow grip
Over grip
Under grip
Behind the head
Leg lift variations
Rope climb
Basic skills:
Handstand shrugs against the wall
Press handstand variations
Tap swings on each event
Circles on the mushroom
Active flex Stretches:
Pike circle through
Straddle tick tock
Bridge rocks against the wall
R, L, M splits with slider.
Each exercise 10 reps, 9,8,7,6,5,4,3,2,1 (55 total reps) with 20-second rest intervals until you can do all reps without compromising form. Out of this list of exercises for each section pick 2-3 to do the pyramid for.
Two days on alternating between pushing and pulling exercises. Stretch on the third day which is also rest day.
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Are the wests the Thenx ones?
I need the eat daddy
Have you been lifting you lookin swole
Nefarious27 won the 1st vest!
Well its not going to be me
Perfect form let’s go🔥💪🏽
💪🏻🔥🔥
Big fan Chirs bro 👍🏻👍🏻
Hey! I have trained muscle up for 2 months now like 12 hours and I can do now explosive muscle up. Is it good?
Yea super good this time go for planche
chris 🐐🔥
“I know it hurts but you have to go until you fail”
It helps to remember this when struggling through a set
Usually, that's not how gymnasts train though. Since most gymnasts are training probably 6 days a week, they can't go to failure because they know they have to do it all over again the next day!
@@andrewbarnes8475 Thanks for spreading correct information!
@Lock Down Elite level gymnasts
@@andrewbarnes8475 They don't train the same things every day tho
Tony Maccaroni Failure causes general fatigue, doesn’t really matter much even if you train different muscles each day, you will be destroyed come the end of the week
Daniel seems like a really good trainer, encouraged you to surpass your limits for sure.
He's my coach lol I go to north county
@@demiansebat7744 bro i want to start doing gymnastics, but i am currently very weak. How does one build enough strength to start gymnastics? Any exercises i should work on?
@@loading...6446 i think you should do basic calisthenics exercises (push up, row, assisted dip, assisted pull up, squat, floor knee raises,...) to build up your strength. You can seach up the progressions (and regressions if these exercises are too hard for you) on youtube, there are a lot of videos that you can watch. Also, you should work on your full body flexibility and mobility. Again, there are plenty of videos about that. Good luck!
Daniel is a "PLUS ULTRA" kind of coach!
Sup ippo fan
Seeing how happy he was to touch his toes makes me feel like I take my flexibility for granted. He improved so quickly it's amazing! 😄
I like you ♥❤💕😘💖💛♥❤💕😘💖
@@mohammeddaud1897 👀 that emoji choice
@@mohammeddaud1897 Bro got fans
@@mohammeddaud1897 Bro you're a Muslim what are you doing saying that to random girls
@@EragonShadeslayer it was my brother ok
As a gymnast of nine years I canagree with all of this. The deltoid area is the biggest thing that separates gymnasts, and the calluses almost matched my own. Great job Brandon.
I was most impressed by the hands too. That's how you know. Fuck yeah Brandon and Fuck yeah Zak.
The mans pull ups in the background at 4:33 are simply a crime against humanity.
I’m doing 21s -Dom Mazzetti
What pull ups are you talking about? Not a single pull up was done there 😂
As he talks about ROM
LMAO
@@cloneboy28 in the background
Flexibility is so important and so underrated
Yeah Hut it Hurts so bad...
Seriously, it boosts your overall performance as well in so many different areas
@@BrandonWilliamyt different areas ? 😏
@@jopililil4039 lmaoo
I mean I find it easier just with basic excercises trying to stretch the muscle much as possible then also known as full ROM
Can't wait for your 30-day learning the splits video! I find it extremely difficult haha.
Hi sir 😄 big fan
Thank you!! Very difficult and painful for sure haha
@@BrandonWilliamyt you are a beast bro 👍 ❤
Differences in regional idioms are interesting. Where I'm from we would say "do a split," but it seems like most people I've seen on UA-cam refer to it as "doing the splits," which sounds so weird to me lol. Why the plural to refer to one thing?
Let’s see a climbing video from Brandon!
Trainer: you build muscle when you go to failure.
Me: I have been a failure all my life that didn't work.
why would you embarass yourself like that in front of people? to enterain them with your misery? ascend!
@@eryko2338 thank you, savior...I see the light now
@@nasreddinechajaadine6441 xd
lmaooo, same!
@@eryko2338 you must be REALLY fun at parties lol
2:12 "Remember, you get stronger when your muscles fail". Never forgetting that.
its not true bro
@Hans Dampf k
@@akrobatus3646 these days, shits all mixed up
You get stronger even if your muscles don't fail
@@bjornfollin5056 Yeah but i think what he meant by getting stronger is, you can probably do better next time if you do the workour till your muscles cant do any anymore.
Anyone else think Brandons physique is starting to get to the next level recently
ua-cam.com/video/B-ZKsJ-LfKw/v-deo.html
Working hard on it brother I appreciate the kind words 🙌🏻
he's getting bigger
For real, he's such a hard worker and a huge inspiration
Shoulders def got bigger.
The flexibility of Gymnast are absolutely amazing even more than their strength.
This is dope bro!!! So proud of the progress!
Ayee thank you Scott!! 💪🏻🔥
Hi Scott🖐
And if you train like a gymnast for 30 days you can make your bald coach grow hair again
8:43
You can just tell this is a great coach, awesome attitude, and is honest with his criticisms.
yess that's what makes a great coach!
Two take aways for me. First, having started gymnastics at age 4 and left it at age 18 I realize how very much I take for granted what I could do that you struggled with. But second, after I got severely beat up right before age 17 and moving into bodybuilding I realize how my form shifted from gymnastics form on dips to bodybuilding form on dips. You reminded me of this. Since a very early age I've loved straight leg hanging leg raises. I hope you keep up your flexibility. I find I need to keep working on my flexibility so I don't lose it. I'm age 20 now and you remind me to keep some gymnastics going in my workouts too.
Im training as a gymnast rn too! This video helped a lot.
Notes taken (on things that I didn’t do) -
1. Dips with shoulders parallel to the dip bar.
2. Doing pull ups with bar to the nipple area.
Seems so simple.. But so essential in the results.
Great video. Thank you.
How is it going
how it's going? did you make gains?
@@aymex64 best thing I ever did. helped me get over the 1000 mile stone as a hard gainer.
The progress in just 4 weeks is staggering! Amazing flexibility and really fun to watch! Well done 💪😁
yes he did a great job
This is amazing progress in 30 days, that first improved pull up was almost explosive as Chris heria
are you doing gymnastics?
@@johannes01 I train dips and pull ups regularly,
0:31 casually showers fully clothed on the phone.
out of all the fitness types, i think most men would wanna look like gymnasts.
yea for sure i feel like their muscles are way more powerfull and less big (powerfull for bodyweight not lifting weights)
I’m a manz and I don’t wanna look like a gymnast
@@marleyjohnson8938 see there's where the word "most" comes in.
@potato cuber. See that where freedom of speech and usage of the comment section comes in. Dingus
@@marleyjohnson8938 why not ?
What I love about you is that you are a human as well, you make mistakes, you have a limit, of which you are not ashamed AND you give hope. Knowing that everybody has a different start and end point and pace, you are of good influence. (Probably has a couple grammar mistakes yet the message is understandable)
it is understandable for sure! and I agree 100% with you 💪
It’s pretty bizarre, gotta recommend this to more people.
I remember when I first got into body weight training and I plateaued until I went to a gymnasticsy workshop for a month which made my pull ups so much more explosive just like yours.
It’s been a couple years and I can do like 20 strict pull ups (belly button/chest to bar) Keep at it mate, your results are awesome!
Can you share how you built your pull ups, progression method and accessory exercises in particular? Also do you pause at the top, do you exclusively do them explosive or both?
I've been struggling with them for quite some time now (chest to bar) and I'm open to experiment with new ideas.
@@КалоянИлиев-я9т do you wanna chuck me a message on insta? @HeyMattyM
Just easier to communicate 👍🏻 Happy to help for sure
@@HeyMattyM me too bro
Did you incorporate the same training principles as shown in this video?
@@tonymaccaroni1683 pretty similar. Made sure shoulder flexibility was strong and did everything full range of motion like dips in this video
Every time I feel like giving up on training I watch just 1 video from Brandon and my motivation goes back 100%
haha it's a cheat code for unlimited motivation
I think it would be really valuable to people to get a short video on the breakdown of your workouts and how you did it. You could keep it under 5 minutes showing the routine and the moves involved. You'd pump out twice as many videos in the process and it's with very little extra filming because half of the footage you probably already have. Would be nice to see what those moves look like and how you did them
you are so right! the workouts definitely need more details
4:34
irony “he’s talking about extra range of motion and see the background”
Dude is trying his best there 😂
@@Amr_D his best in doing the worst possible range of motion i guess
LOL
Calisthenics and Gymnastic They are very similar, but the difference is in skills
Of course
Gymnastics do a bit more flexibility training
calisthenics mixture of gymnastics and gym
It really depends on the category of Calisthenics
@@hanhosen8564 yaa i am doing planche so i wanna be low in weigth
Guys, you can see it: TRAIN YOUR FLEXIBILITY, not just do bicep curls
How?
Heresy
@@aqracy1055 active stretching every day
sadly he didnt show how he did the stretching
@@hejhejaske so it just gets easier?
Totally amazed by your determination and dedication. Congratulations on an incredible journey. You rock!
The biggest change was how you feel, a professional identified your limitations and gave you a program that exceeded them in 30 days. You just inspired a 40 year old man! Great content I will be sure to binge your while doing leg lifts 😂
LOL 😆🤣
A Brandon William video can't be complete without the chiroprater nowdays.
😂😂 facts, although he’s moving in 7 months so I gotta record a bunch of back up sessions!
@@BrandonWilliamyt Lmao
@@BrandonWilliamyt Chiropractic medicine has literally zero basis in science. It's akin to homeopathy, but more dangerous.
Training like a gymnast:
Monday: pushday
⁃ 10 push ups down
⁃ Deep dips down
⁃ Handstand push-ups down
Tuesday : pull day
⁃ high Pull-ups down
⁃ Chin-ups down
⁃ Leg raises down
Wednesday : Flexibilität
⁃ Bridge
⁃ Etc
Thursday: Push
Friday: pull
Saturday : Stretch
Sunday: Abs workout Chris Heria
Is that correct (without Sunday) or did you train anything on the stretch days?
How is the rep and sets progression?
entire routine is in the description of the video
@@1Manda1 I am on day 3 so I can’t tell you about the process, but in a few weeks I can answer you!
healthy recipes in 1-2 minutes. this is only available here on this channel
How come no leg workouts
I got my first muscle up today! all thanks to you, i tried to do it before but never was able to do it but all of a sudden i did it today Thank You!
Let’s gooo! Congrats bro I’m so happy to hear that 💪🏻🔥🔥 keep it up!
The chiropractor part got me shook😂😂I think that really deserved a “do not try at home” disclaimer
Hi Brandon, love these challenges you're doing. It's motivating me to start working out on a harder level too!
Could you start sharing the workouts you put together for these videos? That way, we can all join you in these 30 days. Like the file in a google doc in the description or something.
Keep going, I subscribed!
J.
yes would love to see more detailed workouts!
0:29 omg you talking otp in the shower 😭 loved that. Also, Daniel was very encouraging! He’s a great coach, and you did great
I think gymnast have such an amazing physique is because they train their whole life and because they do everything in perfect form
That's dope, wow! I'm getting so motivated from your videos, Brandon. That really pushes me to go and start training on my own and go beyond my limits. Thanks for a massive motivation impulse!
how is it going with your workout now 6 months later?
Just fine, I'm keeping it up! Unfortunately I've received an injury a while ago, so had to take a break for a certain time. Still dealing with some consequences, but I've learned the lesson ahah. Thanks for asking:)
@@yomko_ injuries suck! I wish you a fast and good recovery… hope you are back at it soon 😄💪
healthy recipes in 1-2 minutes. this is only available here on this channel
I usually feel like 30 day challenges are not so realistic but one cant deny the excellent progress youve made! Well done man⚡️
I’ve pretty much ditched weights in the past 3 months and been training like this and it’s awesome. Gains are fantastic and strength just surprises you week in week out. I’ve been doing the frog stand on parallettes and yesterday I thought I’d try and push up to see what happens, I plush straight up vertically and landed on my back…….not graceful but couldn’t believe is progressed that much purely cos I hadn’t tried it. So do it guys, it’s great fun, you don’t have to train for hours, literally I do 25-30 moms and you are burnt out and the little wins on the way are so satisfying. Love the vid mate by the way.
Love how Coach Daniel pushed you for those extra reps.
Your content is totally underrated bro! Keep it up and we'll be 200k soon
Thank you!!
Please do other parts of this, I love seeing someone progress in such great endeavours, that not only helps with shape and strength, but focus on stretching.
yeah stretching is such an important part!
for 30 days that's a major improvement. i'm a gymnast coach and I don't think a lot of people understand how hard some of this stuff is, all of that was just basic conditioning, but i bet if he tried he would excel at gymnastics
(this is not me saying im better then him at strength or the stuff hes doing)
This takes me back to my gymnastic days with my coach telling me to “just two more reps and then you’re done.” Only for him to tell me to try one more afterwards and so on. I’m not saying personal trainers don’t do things like this, but gymnastic coaches can get you to do 50 dips before you even know it. Always encouraging you and proving to you that you always have more in the tank than you think!
Bruh I thought you had a million subs at least w this level of quality
Fangirl: Can we have Tom Holland?
Mom: We have Tom Holland at home
Tom Holland at home:
4:33 lmao we just gonna not talk about that dude's range of motion on those pullups in the backround 😂
The coach was so proud to see the progress after 30 days, his face says it all. Great job bro 👏👍
0:05 did i heard rubber? xD so basicly they ate gum gum fruit
Alternate title: " Brandon does proper form for thirty days." 😂
11:44 i think you could've done a bunch more reps. You didn't look like you were near failure. You were doing those dips super fast. So you went from 4 to like 20 dips. Very impressive.
Lets goo mate Im lovin ur vids lately❤️🔥
Isn't what you called a pyramid actually a ladder? Pyramids are when you start with a lower rep count, ascend to target rep count and then descend the ladder like you described.
The first chiro clip without any kind of insane cracking sound fx. Reality!
Next one: trained like a Sumo
That will be epic
Just train ..not eat ..i dont want him to gain weights in fats..( i know sumo wrestlers have big muscles under those fats
I really like these 30- days challenges. It is a shame that it takes 30 days to do one haha
**showering with a shirt on while on a call**
Gymnastics coach: so what are you doing right now?
Brandon: oh you know, just chillin’ in the shower with a shirt on
😂😂
9:00 the guy in the back is like “yeaaaaaaahhh that’s broken”
Hot before and hot after!
The event was a Win-Win in my opinion.
Brandon in 70 years: arm wrestling with god for 30 days
Sad 🥺
This was an awesome video, thank you for sharing the routine as well! It's amazing what changed you can make in just 30 days
Absolutely agree with you, the only thing that is missing here is the rest time between the sets! I suppose between 2-3min. What do you think?
he said in the video 20 sec@@vladimirivanov2141
Brandon uploading a new video.. Me, now we talking ✌️♥️😝
For someone who's really weak its super fun to watch you being less flexible than me in the beginning thx
1:42 I noticed that the kid in the back has bigger biceps than my lol gymnast is beast
Do Handstands and give yourself a week or so. Essential calisthenics move!
No need to break your neck with handstand
@@ole3304 with proper technique and decent strength that is very difficult. first thing you should learn is how to fall out of one properly.
@@younglonny2220 still a risk
@@ole3304 sure man definitely educate yourself before trying any exercise
This guy deserves everything of his hype, and even more!
The pushups you did leaning against the wall, it's essentially an overhead press which trains your upper back and the extra range of motion on the dips helped train your back too, so you're going to feel a nice burn there.
thanks for the info man!!
@@johannes01 no problem :)
@@xRegyy 💪🔥
@@johannes01 👍🔥
healthy recipes in 1-2 minutes. that's only here.
Ngl Forms satisfying af😌👍
It's really awesome to see how Brandon is getting so strong so fast challenge after challenge. 🔥🔥Keep it up!
these challenges and his training really push him to another level
Hey that was amazing really , keep doing
These short, simple workouts are what I kinda miss from my street workout days but they're awfully taxing recovery-wise and I've got other things to do. Still, I'm planning to introduce some more focused gymnastic training into the routine thanks for motivation
Long recovery means more efficient more tear no ?
@@callidawkins85 not really. If you were to do only this one workout in a vacuum then yeah probably, however it decreases the amount of volume you can do in the week, month or the whole cycle. This in turn means less progress in strength/hypertrophy/endurance. And it's true both for muscular recovery an recovery of central nervous system (damage to the latter can cause serious problems not just in training but also mental performance and mood)
It's a bit different if you're trying to increase your power endurance (basically ability to work under lots of lactate) because you have to train in that state where your muscles are soaked with it which means very bad recovery, but this kind of training tends to be lower in volume in general
Me: I can do 15 dips. [Watches dip form required] Yeah not like that.
Doing dips until your elbows are in 90 degrees angle is absolutely fine. Going deeper is unnecessary stress to your shoulders.
Forty something guy here, post quarantine hh every night for almost 3 years. Starting to clean up my mess. This was inspirational. Good job.
2:13 "Remember you get stronger when your muscles fail"
I need to remember this when struggling through a set
Gymnastic gyms that are that welcoming are great! Hard to be an adult and try to walk into any of those. Shout out to gyminny kids!!
Would be fun if you had also included in the video, how many reps a gymnast can do max to compare strength
Your back looks dope !!
The gymnastics workout is getting much easier....
That motivated me✨
I really like the way your open to looking at diffrent training methods.I will be watching your vids regularly from now on.
4:33 best range of motion in the back
Great video, always interesting to see different types of training. Also, it tests your limits. Keep it strong :D
yeah so cool to see Brandon trying out different sports!
Try next: train like a MMA fighter for 30 days
Daniel was great - positive and supportive but still pushing and encouraging you to do more.
Lats are probably the biggest improvement on the gains. Nice bro
definitely had a good coach!
My man in the background at 4:32 is pumping 1/4reps🤣
All of that insane and massive improvements and you're like "my main goal was touching my toes"
strength wise he probably didn't improve at all, it's just that he's not used to the full range of motion, he's already strong just lacked the mind muscle connections.
@@EldenSaul yeah true that, still a massive improvement, just not in a hyperthrophy way
Dude this video literally made me make the decision to do this challenge
Your before and after is insane
Your shoulders definitly increased in size. That was good training
I really felt motivated ❤️❤️
I mean, its only 30 days. Try after 30 weeks, then you can start to compare yourself. Thanks for the gymnastics program BTW.
15 chinups was a minimum requirement for us, a coopertest, 50 push-ups and 35 crunches 😯at first I was like no way I could get there.
Now I know mindset is like most important of all.
Man, love it!!!
This is the kind of content we should have more often, not stupidity.
It's insane how much you've grown, you're a proper seasoned and vetted athlete know, you look like you know what you're doing proper
Thank you for your videos! It motivates a lot and it’s so enternaining to watch how you experiment with different work out routines 💪😁👍 you are the reason I work out today 😄
are you still at it?
@@johannes01 yes😁
@@mathiaspetersen9466 nicee 💪💪
Handstand push ups are my goal, I've been trying to do a 1 min handstand but I'm only at 30 secs right now
You got it man! I’m just trying to learn a handstand right now.
@@mattbailey98779 much respect, we got this dude... I've been struggling with balance tho, but good luck on your journey dude
@@yusuflarney6822 thx man!
Nobody:
Brandon: Calls someone while showering
With a shirt on!!
"You get stronger when your muscles fail" Holy fuck why have I never heard that before?
Kudos!!! Shoulders and forearms, biggest improvement.