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Hi I've been making a workout schedule for weeks and I think I've finally made my schedule or I think I've made it pretty solid but I'm not too sure if this is as good or as bad as I think it is, do you mind if I send it to you and do you know how I can?
I'm 45 yo, 70kg and my 1 lift max Deadlift is 210kg. I have been doing low reps high weight for a long time, but recently my goals have changed a lot. So I'm doing more cardio, weights and bodyweight training. I already feel stronger but in a different way but more noticeable I don't feel as robotic, stiff, tired and slow recovery. This new training I already feel more nimble, fast and flexible. I was inspired by the series Arrow, to become more fit and fast (I have a 5yo to keep up with, he is batman, I'm Arrow😄).
This is cool! Arrow was an eye-opener for me too. I don't have kids, but I think it's great that you spend time with them in this manner. I've seen a lot of folks just take them to the park, sit down, and scroll social media. I'm sure we all know how dangerous that is, plus, the disengagement is depressing. I'm glad you posted this!
@@wesleyangel777 we have a great time, we do jumping, push ups, running around. I have gear in shed, like dip bar, pull up bar. He trys dips, I pick him up He trys pull ups. Great fun. Yep definitely important to spend time with kids, put the silly phone down.
Totally agree with this, when I chased the heavy weights I was very very sluggish and my joints ached so baddddddd! Lighter weights and higher reps are the future!
Yep,,I lifted heavy from late teens. Ended up first knee replacement at 35. Now 47 both knees done twice each lol it catches up on body and esp joints .
I have recently learnt that lesson. Heavy weights are good, get very strong but slow to recover and my joints started to hurt. I got inspired by the show Arrow, the agility and energy of the actor is amazing. Now Im nothing like that but I have started bodyweight training, more cardio and still weight training and I can already see and feel the difference. Then I found this channel, lots of great ideas to try.
I think there's a bit of a difference between being too muscular and too strong Because for me Strength is balance Injuries are usually caused by not being strong enough in some way required by the task at hand So having too much muscle for tendons and lacking in mobility are arguably weaknesses rather than a strength If that makes sense
Nah you're right. That's partially the reason steroid abusers are the most prone group to injury in gyms. Their tendons don't have enough time to grow in response to the strain placed on them due to the rapid acquisition of muscle mass.
I've found it useful to mix training and I follow a rule: if I do 5 workouts a week, then one needs to be running for between 6 and 8 km, the rest need to be varied strength and conditioning. Skills like martial arts can be done in addition during the week and you can do a longer run every 2 to 4 weeks for something different and vary all other workouts each week. Kettlebells twice per week for 25 mins a time have been so useful
I pretty much did this for about 10-15 years. I got fit as fuck but now, 5 years after I decreased it a bit, I'm still tired. Still great shape. I'm just so tired. I just want to sleep 24/7. The training works but it takes a toll on your psyche.
@@HolyPineCone thanks for letting me know. I'll keep this in mind, I plan on implementing something this as something more than just fitness, more like a daily practice or something hopefully holistic
Thank you bioneer you have literally helped me so much with my sports and I have became so much faster and my stamina has improve. I can’t thank you enough
Been living far away from where I grew up and just moved back to where all my family is and my eating habits have gone down the drain living near them. Just found your channel and helpedme put the breaks on snacking so much. Thank you.
👍Just showing support. Good selection of topic. I think it goes in well with the overall idea that you try to promote, which is to be well balanced, healthy and work on all attributes and not just strength and size like everyone else.
You're chasing strikes to block. Rather, use that energy to counterstrike. If you can see where their hands are going, you should be able to see openings for your own strikes to land.😊❤
Haha yeah I'll even block a guard! And go up to people in the street and block their arms... Seriously, though, thanks for the pointer! I need to relax generally, which is something I'll be looking at in depth soon :-)
Amazing channel!!! Best fitness youtuber i know, informative and entertaining. You’ve inspired me to try new things and vary my exercise routine. Keep up the good work sir!
Your videos are really helpful my guy, muscles can slow you down in fighting for example, a balance is required to be best athletic version of yourself at the end of the day.
I like to think of these factors like strength, hypertrophy, cardio and so on so forth as dependant factors (they rely on one another). Like in photosynthesis, the performance and/or growth of one factor can be limited by another or multiple weaker factors, those weak factors become limiting factors. That's why, even though I'm only a beginner in my fitness journey, I really believe that the body is capable of drastically changing and become incredibly better through addressing everything our body can do. From the muscle to the brain down to the very fine details. I think it's better to train for everything rather than specialise one thing because the rest of your body won't be suitable for the one trained aspect of your body.
but its not really true. There are many powerlifters and bodybuilders with huge strength and huge muscle but with pathetic cardio. Just like there are many amazing runners with super amazing cardio (with resting heart rate like freakin 30 BPM) but with pathetic strength and musculature. So they aren't really dependent of each other. Strength and hypertrophy is related, but cardio is not.
@@ggh_-ts6pn Stength and cardio is related, if you look at strength over time. The greatest strength is little use outside of competitions when you can't sustain effort for more than 5 minutes. Optimum performance of the human body, outside of isolated artifical exercises designed to measure one performance factor only, requires a balanced approach.
@@ggh_-ts6pn I understand what you mean, but my idea is that we can bolster factors by addressing the one we neglect/do less of. In you case, you're correct about people being strong as hell but have horrific cardio. But that strength can become even better with good cardio. Certain cells in the human body have more mitochondria for their intended purpose, like muscle cells have more mitochondria per cell than white fat cells, which is mainly a energy storing cell with other uses. These mitochondia produces lots of ATP through aerobic respiration which requires a good supply of O2 to function or it'll undergo anaerobic respiration which produces far less ATP per glucose molecule. With a stronger heart, we can pump more oxygen to the muscle cells to create more energy which will create more strength, or even use that strength for longer before fatigue sets in. It's certain that massive multicellular beings like ourselves don't rely on one thing to survive/thrive, our body needs so many things to be in balance to function. One part of our body will depend on many other things. i.e, skeletal muscles will not function without a brain for signals, a heart for oxygen or even base cellular metabolism for the cell to even be alive, water, nutrients, proteins, hormones, etc. This is only one example though. I sincerely believe, despite my lack of experience, we can become incredibly powerful in many, many ways by improving multiple aspects of us, which will go on to also improve other aspect in our body as they cannot just work by themselves. By facing many aspects, the improvements will collectively accumalte and insane results will follow. This can (possibly, don't want to create false hope) improve or even create new potential, so we can continue to grow and not be held back by certain factors we have ignored. This is my grand idea, and if you or anyone thinks this is delusional, I understand. It's one hell of a concept, but it's so interesting to me that I'm willing to try this it out for years and years and years to come along with the rest of my life. I keep the belief realistic by knowing this will be immensely hard to do and will take over a decade or two to bring to life, also this idea will most likely alter over time when I gather the experience and knowledge. Honestly, it sounds fulfilling to me, because the gains will be hard-earned, the journey will be adventerous and ultimately fun.
I wanna ask you a favor, could you do a video about military/law enforcement expecific exercises for overall performance? (endurance + power + strength) Thanks for all the great content!
Program that builds relative strength,strength endurance, power and conditioning. Calisthenics, steady state cardio, program your exercises in a HIIT fashion and for mobility and just overall complimentary to your health, pick up a martial art or combat sport. I would argue that you should have a martial art or combat sport as your primary method of fitness, while supplementing some strength and conditioning.
Hey Mr Bioneer, would you ever build a program more tailored to people who work in labor? Or even just an in-depth video on training for manual labor workers? I’d love to do superfunctional training but my only time bring after a long day on a construction site, I just don’t have the energy to do the 4-6 days a week of intense training.
Have you bought his newest program? Check his video on how having a kid affected his training, and the system he is into now has you doing different “modules” you can plug in your day or week when convenient.
I’ve been doing more “bodybuilding” type work outs as well. I feel I’ve gotten bigger, but feel I’m losing a bit of agility, but I might be a tad overworked as well.
I have been training heavy weight low reps for a long time. For my weight and and very strong, but felt stiff/robotic. The last month I have completely changed my fitness goals, so still doing things like Squats & Deadlift but lower weight and higher reps as well as lots of bodyweight training. I can already see I have trimmed down but better than that feel more nimble and flexible.
i’ve always had this sentiment… i stopped playing basketball for a while while progressing in “bodybuilding” … went back to ball and felt like a baby giraffe, also tore my calf bending down to pick up the ball…
I think using a combination of calisthenics (bodyweight and weighted) and traditional style bodybuilding can be a good combination where muscles are built, but the skills and mobility gained through calisthenics can make sure the joints and tendons are mobile enough to tolerate the load. This should also be synonymous with powerlifting as it's similar to bodybuilding but just on SBD. I would like to see if anyone tries to combine weightlifting with another training modality (oly lifting)
I can only answer this from a personal experience but when i started doing jiu-jitsu I was a body builder and around 200 lbs. After a year and a half im 170. So in short in certain things Yes.
Right now, as a rock climber, I feel as though my body is not ready for what I could be putting it through. Like the torque I generate or the pressure I put on certain tendons when I'm working near max boulders is just too big for my body... In short I can't project. Deeply frustrating, but I'm listening to my body and doing more volume work as well as other forms of movement
It all depends what your goals are. Ive been putting on more shoulder, back, and arm muscle for the last few years but it hasnt effected my boxing because I make it a point to keep up my shoulder endurance for punching.
Have you ever read about how Arnold swatzenager had to change his work out routine in Conan the barbarian series because of the size of his muscles and the range to do the sword moves and go to movies completely
Regarding tendons not catching up to muscle strength. Anyone have knowledge regarding this when it comes to muscle memory? I lifted for approximately 7 years with minimal breaks. Long story short after a long break I now regain muscle and strength much faster than a beginner, but it seems like I have to hold back and let my tendons catch up or I'l get injured.
I think it really depends on your goals. If you want to be a long distance runner, extra muscle will only be a hindrence. Similarly, if your goal is to be a sprinter, big muscles in the legs and core can help to a point, however you never see a sprinter with massive pecs as the extra weight will only slow you down. Niche cases of course but it still comes down to training for what you want to do
@@kevinbihari yeah, they need big muscles in upper body too for keeping the balance when they run that fast. They have some of the best looking physiques in the sports, but they are not looking like oversized ogres, like many of the bodybuilders do.
@@poldreborn4281 they are muscular for sure but their legs dwarf their upper bodies imo. That being said for general fitness it's probably hard to have too muscle as a natural as long as you also train for your specific goals
I used to be in the gym everyday pumping and lifting weighing over about 100 kilos during the winter in my 20s,now 10 years later i weigh 85kilo and dont workout at all,i work as a paragliding instructor and run around in the sun opening up the paraplane and catching people landing.its all about technique balance and knowing how to use your strengh when fighting the winds getting dragged around in the dirt.i am the strongest and best shape i have ever been and havent lifted a weight in years
I love Cardio workouts, it's in them I get my rush, in the recovery HR to repeat the rep, running hills or whatever and I use light to moderate kettlebells and that's it, enough to cut a great shape.
Hey I finished the video on the 2 types of isometrics ballistic isometrics and quasi isometrics and was wondering can you do a quasi isometric exercise with the overhead shoulder press
Very good and interesting ideas. A variable training, is probobly the best training. Than of course in sports, one must specilize, although than it is important to do it right, with the right form for example.
I just started getting into endurance training as well I always planned on doing it but I focused on getting to the strength I wanted to be then work on increasing the reps and running instead of just starting at a light weight and having problems increasing my strength
Watch Tony bellew vs David Haye, its not a case of Hayes muscles holding him back, but he suffered a lot of tendon injuries, and also bellew was a very loose and technical boxer free of the constraints of being 'bulky.'
I think a lot of what you're talking about is specifically too much muscle as apposed to too much strength. Certainly one can come with the other but if one focuses their training on strength and not bodybuilding, then most of the issues you spoke about would not arise. Is there a point of diminished returns on strength? Yes I would agree for sure. Great video, I enjoy the content!
The fact is, when muscle hypertrophy is achieved through natural means, and you don't get dysfuctionally overweight or injured, it will never make you stiff or slow. There are people in the pen that are 300lbs at 5ft11 inches, but since they can do 130+ push ups in a set, and same amount of squat jumps, they can never be slow, stuff or sluggish. They bench triple bodyweight, I know 7 of them, working at a bar where I live in Glasgow right now. They are the reason the bar is seeing increasing number of young females... Haha... Wish I could be like them. I am an Indian, these are colored folks like me (afro americans) so I brought them over to my constituency. They used to work at a bar in Miami I own. Three of them fit the physical descriptions I described earlier. 5ft10ish and 280lbs ish... Got a rep for moral turpitude.
I've been through a machine-based, weightlifting-only phase too, I hated it and that's why I've been loving training with kettlebells during these past 2.5 years, they are such a versatile tool and you can program for different goals. You can add or reduce complexity of movement, you can tweak the timing, you can do grinding or ballistic movements, you can of course work with different weights so that you can train either pure strength (up to a point), or strenght endurance (that's where kettlebells shine) or HIIT-style cardio (some would say that's an improper use of kettlebells, but I like variety). And, apart from strength, one of the biggest improvement I've seen from my "generic weightlifting" days is indeed increased range of motion and mobility.
It realistically is not possible because you would drain one muscle fiber type before the other one can reach 80% usage. It really depends what you are training although your body has many protocols to shut things down when you are reaching certain limits to prevent injury, damage, or death, so no there is no way to use 100% of your muscle in any training session; your body will start to compensate before both fiber types are reaching their maxes
I had the exact same problem as you. Stoped training chest for a year and a half and put that much more focus on developing the back, specificly upper back, which pulls the shoulder blades back together. After a year an a half the problem dissapered. Not really a rocket science. And please don't do diamond pushups. Altho I have no idea where the guy from above is coming from, I would still bet both of my hands that diamond pushups wont really solve anything, might even worsen the problem. They still work the chest to a great degree and I really dont see how working out your chest when its already too strong will help you solve your problem in any way. Also (and I know this doesnt really mean much, but still) I am a personal trainer who has some practise on this field, so Im not just pulling this info out of my ass.
I’m by no means “too muscular” maybe a bit above average considering the average is extremely unimpressive, but... I noticed a lot of tightness from building muscle compared to before it’s just harder to really stretch what’s underneath so,e show muscles.
Hey I got a question for you how do you think amazing Alexander Zass trains his abs? Their is a picture of him with 3 guys standing on his stomach head and neck is support by a chairs. If that isn't crazy strong don't know what is. I haven't seen anyone do that
For me this explains why NFL players at the running back and receiver positions seem to have a hard cap of 250 pounds and why most are between 200 and 220 pounds. Size is an advantage, but the body can only accommodate so much before it starts to decrease agility and increase injury risk
I have talked with professional coaches in combat sports and they feel lifting twice a week or maybe three days is good but more than that could be detrimental. Super buffed and strongTrunks versus complete Cell is an example I have seen in real life many times, of course keeping it in human levels.
my job requires me to stand or walk the entire day and on saturdays i run for about 90 min. I therefore dont train any cardio via running anymore cause my legs get tired already from daily life. My cardio is high reps on upper body work outs now + daily life
Excellent point about steroids, and I agree 100%. Also technique should rarely (if ever) be set to the sideline just to lift a heavier weight. Nice video 👍
Fortunately, the majority of these issues are mitigated with proper programming, fatigue management, and a better understanding of pain and the human body. We adapt to the Demands we place on our bodies.
Before even starting the video the first thing I thought of was the Cell saga of DBZ where they tried buffing up for a bit but got too bulky and slow because of it, fun to see that's where your head was at too haha
Thats how I feel, took a body building approach through my gymnastics ring training with weights. I feel slower, less power when it comes to me trying to train Muay Thai. Dont get me wrong kt has definitely made me very strong but the added mass might have made me slightly slower. I do think its all about balance though. You can get big and be fast agile and powerful
I actually agree with a lot of things if not all that was said here. I especially enjoyed the Dragon Ball Z and Super reference too. Maybe cause it's also way too relatable as well as easier with those examples as well. At least for anime fans.
We just become adapted to what we do most and less adapted to what we don't do... For movement and flexibility I think daily Yoga is the best thing, or some kind of activity that provides a wide variety of movement paterns and ranges of motion. Then you can carry on doing strength training, or anything, because you have a routine that keeps you mobile and loose.
I have hysterical strength at will. You can be too strong. Im 3" shorter because I lifted too much too many times. Dislocated joints constantly. Tore ligaments and tendons. Broke bones.
@@unknownpotato4140 basically when you hit a "wall" you know where the muscle says no more i can just say "yes". No amping needed I just push harder. Oh it hurts when I do it but i can just ignore it.
@@nope8535 Humans just aren't set up psychologically for that kind of power, it would take restraint to hold back and go slow. That would be enough to be a world-class lifter if it was possible to resist the temptation.
@@tryfanevans7047 unless you could hold back to train your body to take it you'd do one meet and be crippled afterwards. Being 120 pounds and carrying 400 by yourself is why im 3" shorter then when I graduated high school.
@@nope8535 Oh yeah definitely more a curse than a blessing. Some people really would cripple themselves to set a world record. Those people are stupid.
I squatted quite often for olympic weightlifting training, but I did it with a horrible butt wink and a hunch, no one noticed because I had baggy clothes on, so one day, I was doing bodyweight squats as a warmup, and had a horrible knee pain, went to the doctor, and found out my tendon was injured, didn't lift for 3 months, I fixed my technique and now I'm training again.
I think that high rep calisthenics is good if you want to be muscle and having great conditioning and movement, however you won't look me Olympia tho but you will build a good athletic physique
so you did a video about running once a week but if it is something like a skill like martial arts can you still make great improvements doing it once a week especially if you're a beginner? secondly have you ever thought about covering the topics of Shaolin iron shirt or iron leg or iron Palm body type conditioning?
you Can definitely get to black belt in most martial arts in 4 to 5 years by training once a week with a proper teacher. getting up to superior dan ranks will need more training but it's just a matter of time, as long as you are consistent.
When I first joined university, I was introduced to a bodybuilding style of training. I was told that I needed to get strong to be more effective on the football pitch. I was happy when I got stronger and on my lifts but I felt like a brick on the field. I stayed away from lifting for a while and then found kneesovertoesguy and it's allowed me to improve my running and jumping as well as be strong enough to withstand stronger players on the pitch.
Yes. Now, strength is so important BUT it depends what you do. If you're conditioning the body to live on less sleep, sporadic nutrition, lots of stamina requirements, etc (I think in terms of a survivalist, or dog musher - I know that last one seems random) you won't be able to focus on strength and you will lose some of it every time you spend a month in the bush. So building power lifter strength will be a game of gain and loss for no good reason. Just a thought.
I think in a situation like that strengthening tendons and liagements would still be useful, rather than training for muscle growth. Higher rep range with lower weights seems to be doing juat that for myself
Doing mma after following a batman style routine: i started back like "why is everyone hitting me hard" then hit the heavy bag and realized that even tapping hits hard
you are correct, thus vise versa, haveing too stong tendons will not have a limiter to your muscles thus they rip, i have this ass backwards prob because of my high ass meto
Simple: the more mass you have, the more energy you need to move it. If we're talking martial arts or "fight" Sports you need to move your body fast. If we're talking climbing you need to perform strenuous movements for long periods of time. Both are situations I know of where too much mass slows you down. But you need to find your own optimal shape and do what works with your body, like Bruce Lee taught us.
I don't think you can be too strong. But you can be too bulky. And you can have great strength without being bulky. There are people smaller than be in every measurable way but they can lift more than I can. Why that is I am not sure. Genetics certainly plays a role but I think how you train also does.
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Nice
hey i want to do the following training for tendons grip isometrics and in general not get big but get stronger but what work out should i follow ?
Hi I've been making a workout schedule for weeks and I think I've finally made my schedule or I think I've made it pretty solid but I'm not too sure if this is as good or as bad as I think it is, do you mind if I send it to you and do you know how I can?
"Your awesome can I be your friend?"
That one marine from Halo 3.
@@FoxySpartan117 huh
I'm 45 yo, 70kg and my 1 lift max Deadlift is 210kg. I have been doing low reps high weight for a long time, but recently my goals have changed a lot.
So I'm doing more cardio, weights and bodyweight training. I already feel stronger but in a different way but more noticeable I don't feel as robotic, stiff, tired and slow recovery. This new training I already feel more nimble, fast and flexible. I was inspired by the series Arrow, to become more fit and fast (I have a 5yo to keep up with, he is batman, I'm Arrow😄).
This is cool! Arrow was an eye-opener for me too. I don't have kids, but I think it's great that you spend time with them in this manner. I've seen a lot of folks just take them to the park, sit down, and scroll social media. I'm sure we all know how dangerous that is, plus, the disengagement is depressing. I'm glad you posted this!
@@wesleyangel777 we have a great time, we do jumping, push ups, running around. I have gear in shed, like dip bar, pull up bar. He trys dips, I pick him up He trys pull ups. Great fun.
Yep definitely important to spend time with kids, put the silly phone down.
@@greenarrow219 That's great stuff! Way to go!
thats actually so cool
Totally agree with this, when I chased the heavy weights I was very very sluggish and my joints ached so baddddddd! Lighter weights and higher reps are the future!
Yep,,I lifted heavy from late teens. Ended up first knee replacement at 35. Now 47 both knees done twice each lol it catches up on body and esp joints .
I have recently learnt that lesson. Heavy weights are good, get very strong but slow to recover and my joints started to hurt.
I got inspired by the show Arrow, the agility and energy of the actor is amazing. Now Im nothing like that but I have started bodyweight training, more cardio and still weight training and I can already see and feel the difference. Then I found this channel, lots of great ideas to try.
I think there's a bit of a difference between being too muscular and too strong
Because for me
Strength is balance
Injuries are usually caused by not being strong enough in some way required by the task at hand
So having too much muscle for tendons and lacking in mobility are arguably weaknesses rather than a strength
If that makes sense
Nah you're right.
That's partially the reason steroid abusers are the most prone group to injury in gyms. Their tendons don't have enough time to grow in response to the strain placed on them due to the rapid acquisition of muscle mass.
I've found it useful to mix training and I follow a rule: if I do 5 workouts a week, then one needs to be running for between 6 and 8 km, the rest need to be varied strength and conditioning. Skills like martial arts can be done in addition during the week and you can do a longer run every 2 to 4 weeks for something different and vary all other workouts each week. Kettlebells twice per week for 25 mins a time have been so useful
I've looking for a way to implement different types of training, I'll keep this in mind.
I pretty much did this for about 10-15 years. I got fit as fuck but now, 5 years after I decreased it a bit, I'm still tired. Still great shape. I'm just so tired. I just want to sleep 24/7. The training works but it takes a toll on your psyche.
@@HolyPineCone thanks for letting me know. I'll keep this in mind, I plan on implementing something this as something more than just fitness, more like a daily practice or something hopefully holistic
@@ic8537 nice to hear that you consider my thoughts 🙂
This is an amazing training regimen! It covers everything and can be regressed and progressed to fit the individual. Excellent work!
Thank you bioneer you have literally helped me so much with my sports and I have became so much faster and my stamina has improve. I can’t thank you enough
Been living far away from where I grew up and just moved back to where all my family is and my eating habits have gone down the drain living near them. Just found your channel and helpedme put the breaks on snacking so much. Thank you.
👍Just showing support. Good selection of topic. I think it goes in well with the overall idea that you try to promote, which is to be well balanced, healthy and work on all attributes and not just strength and size like everyone else.
You're chasing strikes to block. Rather, use that energy to counterstrike. If you can see where their hands are going, you should be able to see openings for your own strikes to land.😊❤
Haha yeah I'll even block a guard! And go up to people in the street and block their arms...
Seriously, though, thanks for the pointer! I need to relax generally, which is something I'll be looking at in depth soon :-)
Amazing channel!!! Best fitness youtuber i know, informative and entertaining. You’ve inspired me to try new things and vary my exercise routine. Keep up the good work sir!
He is the one who made me start my fitness journey
Yes I found this channel and feeling so motivated for new training methods. Great channel
Your videos are really helpful my guy, muscles can slow you down in fighting for example, a balance is required to be best athletic version of yourself at the end of the day.
I like to think of these factors like strength, hypertrophy, cardio and so on so forth as dependant factors (they rely on one another). Like in photosynthesis, the performance and/or growth of one factor can be limited by another or multiple weaker factors, those weak factors become limiting factors.
That's why, even though I'm only a beginner in my fitness journey, I really believe that the body is capable of drastically changing and become incredibly better through addressing everything our body can do. From the muscle to the brain down to the very fine details. I think it's better to train for everything rather than specialise one thing because the rest of your body won't be suitable for the one trained aspect of your body.
Science or ENVS major??
Can you do everything everyday tho?
but its not really true. There are many powerlifters and bodybuilders with huge strength and huge muscle but with pathetic cardio. Just like there are many amazing runners with super amazing cardio (with resting heart rate like freakin 30 BPM) but with pathetic strength and musculature. So they aren't really dependent of each other. Strength and hypertrophy is related, but cardio is not.
@@ggh_-ts6pn Stength and cardio is related, if you look at strength over time. The greatest strength is little use outside of competitions when you can't sustain effort for more than 5 minutes. Optimum performance of the human body, outside of isolated artifical exercises designed to measure one performance factor only, requires a balanced approach.
@@ggh_-ts6pn I understand what you mean, but my idea is that we can bolster factors by addressing the one we neglect/do less of. In you case, you're correct about people being strong as hell but have horrific cardio. But that strength can become even better with good cardio. Certain cells in the human body have more mitochondria for their intended purpose, like muscle cells have more mitochondria per cell than white fat cells, which is mainly a energy storing cell with other uses. These mitochondia produces lots of ATP through aerobic respiration which requires a good supply of O2 to function or it'll undergo anaerobic respiration which produces far less ATP per glucose molecule. With a stronger heart, we can pump more oxygen to the muscle cells to create more energy which will create more strength, or even use that strength for longer before fatigue sets in.
It's certain that massive multicellular beings like ourselves don't rely on one thing to survive/thrive, our body needs so many things to be in balance to function. One part of our body will depend on many other things. i.e, skeletal muscles will not function without a brain for signals, a heart for oxygen or even base cellular metabolism for the cell to even be alive, water, nutrients, proteins, hormones, etc. This is only one example though.
I sincerely believe, despite my lack of experience, we can become incredibly powerful in many, many ways by improving multiple aspects of us, which will go on to also improve other aspect in our body as they cannot just work by themselves. By facing many aspects, the improvements will collectively accumalte and insane results will follow. This can (possibly, don't want to create false hope) improve or even create new potential, so we can continue to grow and not be held back by certain factors we have ignored.
This is my grand idea, and if you or anyone thinks this is delusional, I understand. It's one hell of a concept, but it's so interesting to me that I'm willing to try this it out for years and years and years to come along with the rest of my life. I keep the belief realistic by knowing this will be immensely hard to do and will take over a decade or two to bring to life, also this idea will most likely alter over time when I gather the experience and knowledge. Honestly, it sounds fulfilling to me, because the gains will be hard-earned, the journey will be adventerous and ultimately fun.
Dear God i'm so happy you used the DBS clip . Great video as always!!
I absolutely love your videos man! You're very inspiring!
I wanna ask you a favor, could you do a video about military/law enforcement expecific exercises for overall performance? (endurance + power + strength) Thanks for all the great content!
Program that builds relative strength,strength endurance, power and conditioning. Calisthenics, steady state cardio, program your exercises in a HIIT fashion and for mobility and just overall complimentary to your health, pick up a martial art or combat sport. I would argue that you should have a martial art or combat sport as your primary method of fitness, while supplementing some strength and conditioning.
Endurance + Power + strength = CrossFit
I've heard "Tactical Barbell" being recommended for the purposes of military/police training
Hey Mr Bioneer, would you ever build a program more tailored to people who work in labor? Or even just an in-depth video on training for manual labor workers? I’d love to do superfunctional training but my only time bring after a long day on a construction site, I just don’t have the energy to do the 4-6 days a week of intense training.
Have you bought his newest program? Check his video on how having a kid affected his training, and the system he is into now has you doing different “modules” you can plug in your day or week when convenient.
@@cesarandrade1987 I’ll check it out. Thank you
I always enjoy watching your videos, you talk about less talked about topics so I always learn something new
The most relevant and diverse fitness content out there ❤
Always appreciate a Dragonball reference. I had buff Trunks vs Perfect Cell in mind. Your protean performance system is working well!
Very precise video mate!! Keep up the awesome work! Always a pleasure to watch your content! CHEERS!
There is just wealth of knowledge in this man.
I’ve been doing more “bodybuilding” type work outs as well. I feel I’ve gotten bigger, but feel I’m losing a bit of agility, but I might be a tad overworked as well.
I have been training heavy weight low reps for a long time. For my weight and and very strong, but felt stiff/robotic.
The last month I have completely changed my fitness goals, so still doing things like Squats & Deadlift but lower weight and higher reps as well as lots of bodyweight training. I can already see I have trimmed down but better than that feel more nimble and flexible.
i’ve always had this sentiment… i stopped playing basketball for a while while progressing in “bodybuilding” … went back to ball and felt like a baby giraffe, also tore my calf bending down to pick up the ball…
Really appreciate the Dragonball Z insert. And that ending haha! Great stuff!
I was sooo hoping you include that vegeta’s speech !!!
I agree especially with weight class sports like Martial Arts
Great video. How about a video mixing weights and caliestenics for conditioning? Thanks!!!
I think using a combination of calisthenics (bodyweight and weighted) and traditional style bodybuilding can be a good combination where muscles are built, but the skills and mobility gained through calisthenics can make sure the joints and tendons are mobile enough to tolerate the load. This should also be synonymous with powerlifting as it's similar to bodybuilding but just on SBD. I would like to see if anyone tries to combine weightlifting with another training modality (oly lifting)
The 3 S's need to be in balance. Strength, stamina and suppleness. Only thing I learned in school that stuck with me and I've applied to my life.
supple muscles?
You forgot succulence.
Don't forget sugma
I'd add a 4th - Speed
@@adultdeleted Yes. Your muscles should be soft when relaxed, and as hard as a rock when flexed.
Have you considered doing a grappling specific strength and conditioning video? Have you tried Bjj, judo or wrestling personally?
The Goku clip at the end was perfect. The 🐐 says it so well
I can only answer this from a personal experience but when i started doing jiu-jitsu I was a body builder and around 200 lbs. After a year and a half im 170. So in short in certain things Yes.
Another great video - and I really love the DBZ references (yes, I'm a huge DB / DBZ fan 😋)
Right now, as a rock climber, I feel as though my body is not ready for what I could be putting it through. Like the torque I generate or the pressure I put on certain tendons when I'm working near max boulders is just too big for my body... In short I can't project. Deeply frustrating, but I'm listening to my body and doing more volume work as well as other forms of movement
Love the DBZ add ons/references👍🏽👌🏽
It all depends what your goals are. Ive been putting on more shoulder, back, and arm muscle for the last few years but it hasnt effected my boxing because I make it a point to keep up my shoulder endurance for punching.
Why would you need to Box, Bruce?
I have aspirations to combine overcoming isometrics with explosive and endurance calisthenics. I'll see how that goes.
Have you ever read about how Arnold swatzenager had to change his work out routine in Conan the barbarian series because of the size of his muscles and the range to do the sword moves and go to movies completely
Regarding tendons not catching up to muscle strength.
Anyone have knowledge regarding this when it comes to muscle memory?
I lifted for approximately 7 years with minimal breaks. Long story short after a long break I now regain muscle and strength much faster than a beginner, but it seems like I have to hold back and let my tendons catch up or I'l get injured.
I think it really depends on your goals. If you want to be a long distance runner, extra muscle will only be a hindrence. Similarly, if your goal is to be a sprinter, big muscles in the legs and core can help to a point, however you never see a sprinter with massive pecs as the extra weight will only slow you down. Niche cases of course but it still comes down to training for what you want to do
Have you seen top level sprinters? They could be in bodybuilder shows
@@kevinbihari yeah, they need big muscles in upper body too for keeping the balance when they run that fast. They have some of the best looking physiques in the sports, but they are not looking like oversized ogres, like many of the bodybuilders do.
@@poldreborn4281 they are muscular for sure but their legs dwarf their upper bodies imo. That being said for general fitness it's probably hard to have too muscle as a natural as long as you also train for your specific goals
Is it still possible to run a sub 20 minute 5k while training for hypertrophy?
@@MotoguyX5 search up harry aikines bro. Even Yohan Blake had a ridiculously jacked upper body back in his day
7:21 That's such an important Message. There are wayyy to many people thinking cardio is "killing your gains"
I used to be in the gym everyday pumping and lifting weighing over about 100 kilos during the winter in my 20s,now 10 years later i weigh 85kilo and dont workout at all,i work as a paragliding instructor and run around in the sun opening up the paraplane and catching people landing.its all about technique balance and knowing how to use your strengh when fighting the winds getting dragged around in the dirt.i am the strongest and best shape i have ever been and havent lifted a weight in years
In martial arts the more muscle you have, more oxygen you need, also muscle protects you and helps you move ... balance is key to life.
I love Cardio workouts, it's in them I get my rush, in the recovery HR to repeat the rep, running hills or whatever and I use light to moderate kettlebells and that's it, enough to cut a great shape.
What are your top fitness books you recommend to read to educate ourselves?
nice stuff !
Hey I finished the video on the 2 types of isometrics ballistic isometrics and quasi isometrics and was wondering can you do a quasi isometric exercise with the overhead shoulder press
Very good and interesting ideas.
A variable training, is probobly the best training.
Than of course in sports, one must specilize, although than it is important to do it right, with the right form for example.
I just started getting into endurance training as well I always planned on doing it but I focused on getting to the strength I wanted to be then work on increasing the reps and running instead of just starting at a light weight and having problems increasing my strength
Man really put a clip of black vs vegeta and put an ad after lol great vid Bioneer
Bravo Vince!
As a body worker, thank you for making this concept known to a wider audience.
DBS reference was just perfect 🔥🔥❤️
I'm loving the Dragonball quotes. 🙂
The montage video from your viewers' workouts would perhaps also show lots of good training methods... 😉
Watch Tony bellew vs David Haye, its not a case of Hayes muscles holding him back, but he suffered a lot of tendon injuries, and also bellew was a very loose and technical boxer free of the constraints of being 'bulky.'
Any chance we get a longer version of that sparring footage?
There's a one minute version with a few edits on Insta 😁 Also check out my Taskmaster Training video!
@@TheBioneer Will do, thanks!
I think a lot of what you're talking about is specifically too much muscle as apposed to too much strength. Certainly one can come with the other but if one focuses their training on strength and not bodybuilding, then most of the issues you spoke about would not arise. Is there a point of diminished returns on strength? Yes I would agree for sure. Great video, I enjoy the content!
The fact is, when muscle hypertrophy is achieved through natural means, and you don't get dysfuctionally overweight or injured, it will never make you stiff or slow.
There are people in the pen that are 300lbs at 5ft11 inches, but since they can do 130+ push ups in a set, and same amount of squat jumps, they can never be slow, stuff or sluggish. They bench triple bodyweight, I know 7 of them, working at a bar where I live in Glasgow right now.
They are the reason the bar is seeing increasing number of young females... Haha... Wish I could be like them.
I am an Indian, these are colored folks like me (afro americans) so I brought them over to my constituency. They used to work at a bar in Miami I own.
Three of them fit the physical descriptions I described earlier. 5ft10ish and 280lbs ish... Got a rep for moral turpitude.
Weight training has greatly improved my karate & my health
I had to drop down the amount of volume I was doing on my traps because they were getting too big and causing me neck problems
I've been through a machine-based, weightlifting-only phase too, I hated it and that's why I've been loving training with kettlebells during these past 2.5 years, they are such a versatile tool and you can program for different goals.
You can add or reduce complexity of movement, you can tweak the timing, you can do grinding or ballistic movements, you can of course work with different weights so that you can train either pure strength (up to a point), or strenght endurance (that's where kettlebells shine) or HIIT-style cardio (some would say that's an improper use of kettlebells, but I like variety).
And, apart from strength, one of the biggest improvement I've seen from my "generic weightlifting" days is indeed increased range of motion and mobility.
Variety is the spice of life
Hey man! You think its possible to use 100% percent of our muscle if so what training.
It realistically is not possible because you would drain one muscle fiber type before the other one can reach 80% usage. It really depends what you are training although your body has many protocols to shut things down when you are reaching certain limits to prevent injury, damage, or death, so no there is no way to use 100% of your muscle in any training session; your body will start to compensate before both fiber types are reaching their maxes
@@LatimusChadimus yeah reason im cuorios is because of his vidio about sreanthening tendons so your muscles can use more
my overdeveloped chest compared to the other parts of my body is causing me neck pain and tight rib cage and it's making it hard to breathe
@KingShamaan thank you my G!
I had the exact same problem as you. Stoped training chest for a year and a half and put that much more focus on developing the back, specificly upper back, which pulls the shoulder blades back together. After a year an a half the problem dissapered. Not really a rocket science. And please don't do diamond pushups. Altho I have no idea where the guy from above is coming from, I would still bet both of my hands that diamond pushups wont really solve anything, might even worsen the problem. They still work the chest to a great degree and I really dont see how working out your chest when its already too strong will help you solve your problem in any way.
Also (and I know this doesnt really mean much, but still) I am a personal trainer who has some practise on this field, so Im not just pulling this info out of my ass.
@@mr.highminded5357 Thanks Bro appreciate it!
@@dimitar2367 no problem mate
@@mr.highminded5357 I'm going to second this, work the back
I’m by no means “too muscular” maybe a bit above average considering the average is extremely unimpressive, but...
I noticed a lot of tightness from building muscle compared to before it’s just harder to really stretch what’s underneath so,e show muscles.
Hey I got a question for you how do you think amazing Alexander Zass trains his abs? Their is a picture of him with 3 guys standing on his stomach head and neck is support by a chairs. If that isn't crazy strong don't know what is. I haven't seen anyone do that
For me this explains why NFL players at the running back and receiver positions seem to have a hard cap of 250 pounds and why most are between 200 and 220 pounds. Size is an advantage, but the body can only accommodate so much before it starts to decrease agility and increase injury risk
Love that added the dbz!
I have talked with professional coaches in combat sports and they feel lifting twice a week or maybe three days is good but more than that could be detrimental.
Super buffed and strongTrunks versus complete Cell is an example I have seen in real life many times, of course keeping it in human levels.
there's always too much of anything. so long as we're human and limited, this "over or under" will always be a fact.
my job requires me to stand or walk the entire day and on saturdays i run for about 90 min. I therefore dont train any cardio via running anymore cause my legs get tired already from daily life. My cardio is high reps on upper body work outs now + daily life
Excellent point about steroids, and I agree 100%. Also technique should rarely (if ever) be set to the sideline just to lift a heavier weight. Nice video 👍
Fortunately, the majority of these issues are mitigated with proper programming, fatigue management, and a better understanding of pain and the human body. We adapt to the Demands we place on our bodies.
Some solid dragon ball super fragment in there, spot on 😁
Before even starting the video the first thing I thought of was the Cell saga of DBZ where they tried buffing up for a bit but got too bulky and slow because of it, fun to see that's where your head was at too haha
Thats how I feel, took a body building approach through my gymnastics ring training with weights. I feel slower, less power when it comes to me trying to train Muay Thai. Dont get me wrong kt has definitely made me very strong but the added mass might have made me slightly slower. I do think its all about balance though. You can get big and be fast agile and powerful
I see you with your fresh new haircut! 🙌👌
I've started mixing gunpowder to my protein, so my muscles will become more explosive.
I actually agree with a lot of things if not all that was said here. I especially enjoyed the Dragon Ball Z and Super reference too. Maybe cause it's also way too relatable as well as easier with those examples as well. At least for anime fans.
We just become adapted to what we do most and less adapted to what we don't do... For movement and flexibility I think daily Yoga is the best thing, or some kind of activity that provides a wide variety of movement paterns and ranges of motion.
Then you can carry on doing strength training, or anything, because you have a routine that keeps you mobile and loose.
I have hysterical strength at will.
You can be too strong.
Im 3" shorter because I lifted too much too many times.
Dislocated joints constantly.
Tore ligaments and tendons.
Broke bones.
How’s that work is it some condition that lets you amp yourself up at will or something?
@@unknownpotato4140 basically when you hit a "wall" you know where the muscle says no more i can just say "yes". No amping needed I just push harder.
Oh it hurts when I do it but i can just ignore it.
@@nope8535 Humans just aren't set up psychologically for that kind of power, it would take restraint to hold back and go slow. That would be enough to be a world-class lifter if it was possible to resist the temptation.
@@tryfanevans7047 unless you could hold back to train your body to take it you'd do one meet and be crippled afterwards.
Being 120 pounds and carrying 400 by yourself is why im 3" shorter then when I graduated high school.
@@nope8535 Oh yeah definitely more a curse than a blessing. Some people really would cripple themselves to set a world record. Those people are stupid.
I squatted quite often for olympic weightlifting training, but I did it with a horrible butt wink and a hunch, no one noticed because I had baggy clothes on, so one day, I was doing bodyweight squats as a warmup, and had a horrible knee pain, went to the doctor, and found out my tendon was injured, didn't lift for 3 months, I fixed my technique and now I'm training again.
I think that high rep calisthenics is good if you want to be muscle and having great conditioning and movement, however you won't look me Olympia tho but you will build a good athletic physique
bioneer do you do jeet kune do? which academy?
Take lateef crowder's physique as a good example to go by.
I know we have batman and robin, but a part of me would dig some version of a redhood video, whatever that looks like!
so you did a video about running once a week but if it is something like a skill like martial arts can you still make great improvements doing it once a week especially if you're a beginner? secondly have you ever thought about covering the topics of Shaolin iron shirt or iron leg or iron Palm body type conditioning?
you Can definitely get to black belt in most martial arts in 4 to 5 years by training once a week with a proper teacher. getting up to superior dan ranks will need more training but it's just a matter of time, as long as you are consistent.
@@Arkansya thanks my martial art didn't really have a belt rankings. But that is good to know my main goal is to be able to take myself and family
@@ACarpenter89 for self defense purpose I'd rather suggest de-escalation negociator skills and running though, much safer ;)
(and martial arts to forgé strongwill and calm in tense situations more than fighting skills by themselves)
When I first joined university, I was introduced to a bodybuilding style of training. I was told that I needed to get strong to be more effective on the football pitch. I was happy when I got stronger and on my lifts but I felt like a brick on the field.
I stayed away from lifting for a while and then found kneesovertoesguy and it's allowed me to improve my running and jumping as well as be strong enough to withstand stronger players on the pitch.
Michael Jai White is a good example of being pretty big but dynamically mobile and fast for a person his size.
Yes. Now, strength is so important BUT it depends what you do. If you're conditioning the body to live on less sleep, sporadic nutrition, lots of stamina requirements, etc (I think in terms of a survivalist, or dog musher - I know that last one seems random) you won't be able to focus on strength and you will lose some of it every time you spend a month in the bush. So building power lifter strength will be a game of gain and loss for no good reason. Just a thought.
I think in a situation like that strengthening tendons and liagements would still be useful, rather than training for muscle growth. Higher rep range with lower weights seems to be doing juat that for myself
@@cbodsworth Yes! Very good point.
The title might better have been "Can you be too bulked up/swole/jacked up/hypertrophied"... Strength need not equate to bulking...
that Vegeta cut scene cut deep
Doing mma after following a batman style routine: i started back like "why is everyone hitting me hard" then hit the heavy bag and realized that even tapping hits hard
I am 41. And I can say that I just don't want that mass as I get older. I want to be lean and strong but I want to be light
you are correct, thus vise versa, haveing too stong tendons will not have a limiter to your muscles thus they rip, i have this ass backwards prob because of my high ass meto
Simple: the more mass you have, the more energy you need to move it.
If we're talking martial arts or "fight" Sports you need to move your body fast.
If we're talking climbing you need to perform strenuous movements for long periods of time.
Both are situations I know of where too much mass slows you down. But you need to find your own optimal shape and do what works with your body, like Bruce Lee taught us.
I looked at the video telling myself "ah yep yep. Thats what I needed. This explains all my problems" :p
Was anyone else not paying attention to the video when his ringtone started, and thought it was an ad? 😂
Too much max strength can absolutely hurt other strength qualities such as explosive strength and strength endurance
I don't think you can be too strong. But you can be too bulky. And you can have great strength without being bulky. There are people smaller than be in every measurable way but they can lift more than I can. Why that is I am not sure. Genetics certainly plays a role but I think how you train also does.
Thanks, I was worried I might get too strong……