COMPLETE BEGINNER: How to Start Working Out
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- Опубліковано 24 сер 2024
- PS I haven't filmed the leg raises tutorial yet, so wait for that, for now I will put up my pullover tutorial, because there I show how to learn the leg raises as well.
Proper warm-up video upcoming
Here I explain what you should keep in mind when starting out as a beginner.
I suggest reaching these goals:
Pullups: 25
Pushups: 70
Pistol Squats: 10
Leg Raises: 25
Hyperextensions: 20
Handstand Hold: 60 seconds
I suggest you reach these goals before moving on to more complex exercises.
Pullup Tutorial: • How to do One Pull-up ...
How to learn Pullover (Leg Raises included): • How to do a Pullover T...
Handstand Tutorial: • How to do a Handstand ...
Website: www.fortressbod...
Facebook: / thef0rtress
Instagram: thef0rtress
Best thing about your chanel is your humbleness. A normal dude giving advice in easy and understandable manner without being macho, doing crazy things and trying to be very "entertaining" like lot of other fitness channels do. Keep it up mate.
Yeah........ genuineness at it's peak.👌❤
This routine is awesome, I started doing it 2 months ago and I can already see great results: when I started I could only do 2 pull ups, now I can do 10 in a row, 3 pistol squats on each leg at first now I reached 10, push ups are lagging a bit, I could do 10 now I'm at 25 but anyway I see my strength improving day by day.
Guys I garantee you, just do exactly what Paul says in this video and you'll become stronger and fitter, and this is only the beginning of the journey!
Hows the rest time?
@@kongkos3079 most likely 30 seconds- 1 minute in between
for people who didnt get it the first time (like me), He's saying to do those 6 exercises for 1hour. for example pull up max, push up max....etc. And keep going until the hour is over. your goal is as many reps but as little sets possible. he also says to do them the first day and if u can go the next day go for it but when u feel sore rest. for me it works going 1 day on and the other off. so there are weeks when u train 4 days and others when u train 3 days a week.
no.
Thanks a lot
@@qtpie2630 Wait elaborate? Why "no"?
Good stuff, as usual! No magic formula. Good, hard, regular exercise!
surplus, yes. Listen to your body, the more intense the exercise, the more hungry you'll automatically feel. Eat when you're hungry, and you'll naturally be eating excess without having the need to count it.
8 years and I still follow this routine, where are you man?
Can you please give more details about sets reps rest time frequency
I'm starting this tomorrow. Fullbody workout A,B,C on Monday Wednesday Friday, (so going to the gym and lifting) -- and in between those days i'll do these forsure! And Sunday as a rest day (:
I'm even willing to invest in a pullup bar in my house since i dont have those cool exercise parks near me. I'm so grateful that i found you man. 18 years, 163 pounds. A little flubbby, but i know i can get toned and ripped with this routine and learn how to do Calisthenics! Currently on a Intermittent fasting, eating only from 2pm - 9pm and get my calorie intake within those hours. Alright, time to keep at it and get some sleep for this life journey! Wish me luck everyone 😊
So how are you doing in your journey Bro :D?
Joao Goncalves maybe he gave up
As John Cena says: never give up! ;)
androidmaui wish you luck!
@@Mon3yMotivateD1 2020
In my peak condition I do 50 in one set. If one arm hanging rest is allowed, over 100. 25 is beginner, I wasn't trolling. They add on with time, and you increase faster than you imagine. In a year, 25 should not be a problem whatsoever.
I remember this video is the one which started my muscle building journey and for that I am forever grateful to you!! THANK YOU!!! ☺️🙏✨
Very cool video. It would be great to have a "phase 2" video for when people have reached this standard.
Thank you, brother! This is exactly what I needed, mostly about the pullups!
God Bless you, I'll remember you in my prayers, be always honest and kind like you are
God Bless u brotha... Awesome Vid
god is definitely blessing him,he likes sharing stuff,and thats a great thing.
January 1st, 2014. I'm doing the TRANSFORMATION with these and I'll work on doing all these workouts you showed in this video. I do free running and parkour so these will help towards them too. Thanks for the videos, you really motivate me!
thanks so much paul. i used to think i was in really good shape till i saw your videos, the only thing i'm lagging on here is pull-ups and pistol squats. keep up the videos man, you're an inspiration
I really am glad I found your channel. Now, I just want more people to know about you too!! I want to see if JUJIMUFU ( Jon Call and Tom Boyden ) would invite you to workout with them and collaborate. He is part of the flashy side of "YT fitness channels" but has brought a lot of people together through Tricking, Bodybuilding, Powerlifting, and Arm Wrestling ( Devon Larratt ). I think he should know about you and respect you. You are one of the early fitness youtubers that have done it right from the start like my guy Scooby1961 on YT. You are an inspiration man. The world needs more people like you.
There are so many people out there who need to see your humbleness and faith. I want to see if I get Jujimufu to pay you to come out and have fun working out with him. God bless.
God bless you Brah! you're helping me out! I am 100 lbs over weight but your attitude and vids help a guy out! Cheers to you!
man, how is going so far, after 7 years?? :))
I don't use weights. I just do close, mid, and wide grip pull ups. (2 sets of 5) Pistol squats, calf raises, slow squats, and squats (3 sets of 15) Knee raises, leg raises, crunches, v ups, jack knives, and some isometric workouts. Chin ups, step by step chin ups (3 sets of 5) Forearm push ups, close, mid, and wide push ups, bent arm handstand (for as long as possible on push up bars) diamond, and some explosive push ups. I do this through out the day so I wait from some hours to pass by
It does inhibit it, if you're looking to build muscle, do cardio at least 30-60 minutes BEFORE your workout, or on a separate day, never after
Literally answered your question perfectly in the video. I am going to assume you did not watch it fully? He tells you the number of reps you must achieve on each of the 6 exercise, once you do, you are no longer a beginner.
You are an inspiration man. I'am a 30 y/o guy looking to get to honest hard work. No shortcuts. SUBSCRIBED!
Great video! Way to set ambitious goals for people. I do sets of 10 L-sit pull ups, 50 pushups and 50 situps, but started to get complacement and even started to feel like that was good enough.
Thanks for reminding me to look higher! God bless you my friend, for bringing health into the world!
So a little demonstration of what the tempo method is (31X1) using pull ups starting above the bar
*3 seconds eccentric phase
*1 second isometric hold
*X just means to pull up as fast as you can (concentric phase)
*1 second isometric hold at the top
and you can change the seconds on all of them. So there for you still gain, and you don't get muscle memory to where you just knock how ever many all at once without tempo. Another point is I understand about oxygen and muscles and stuff.
I did the hand-stand tutorial and landed on my head. Now I am more stupid than ever. Just kidding, great video ;-)
Supergrover that's not what your name suggests.
Fortress I wanted drop a word to say I find these videos the best of their kind...learning a great deal from then. God Bless you!
AMPKinase (produced during prolonged cardiovascular exercise) induces the release of hormone PCG1-alpha, which inhibits the muscle building hormone mTORC-1. If we do cardio after, the levels of PCG and AMP subside, thus not inhibiting the work of mTORC-1 in muscle hypertrophy.
fortress thank you a lot for sharing your experience and knowledge. I am pretty sure a lot of other appreciate it too. For the ppl that watched that video already and for the future ppl coming. Stay healthy!
No its not too little. You will see it works. I just began about 2 weeks ago. First day i could do 10 pushups 6 pullups, and today i can do 15 pullups and 30 pushups :) Keep on it work :D
wow happy to say i'm not a beginner anymore.
i did all the exercises in a row.
made 5 rounds of it, first round 25 pullups, 70 pushups etc, second round 20 pullups 60 pushups. and so on.
you should really try it.
That's some very good advice! Focusing on these six exercises should give even the absolute beginner some solid foundation to start building muscle and strength.
I recommend to anyone(beginner to advanced) a book called "Convict Conditioning" by Paul Wade. It is about old school calisthenics and teaches focusing on the same six core exercises.
Can't wait to start
i do this stuff EVERYDAY. it doesnt hurt. just warm up and stretch properly and you will be fine.
bro, your video editing skills are getting more and more awesome.
Nice. This kid got me on the path of calisthenics. I mean I started with them, but after a few months I started doing b/w exercises with additional weight. Going back to all out cali I feel great. Not beaten into the ground like when I was pushing weights around. Not to mention when the Apocalypse gets here full mastery of one's body weight is a must. :) Thanks Pavel.
love this guy
Your a huge inspiration Paul. God bless bro!
Thx on putting subtitles, Without it I wouldn't understand overall. This is one of many stuffs that makes your channel a ten
Doing one-two sets of max per exercise that I named here can fit into 30 minutes no problem :)
Thats really awesome Good Job on the video.
I've followed your videos for quite some time and I must say, watching you grow is a major inspiration! keep up the good work.
i was in training in a gym for 4 years then stopped for 1 year cause i have to work 6 days a week in a pretty strong work so now i wanna try this i always was thinking that this is more fun :) I follow you so long and always come back if i wanna know something from you dude. Keep rocking your the man
I'm going to try this workout and actually follow his routines . His video inspired me to try again as I failed in the past to get big. HOPE FOR THE BEST!!!:)
If you can do about 20 pull ups,try to do high pull up.Try to reach your chest when you pull yourshelf up like you explode yourshelf,after you get comfortable try to jump a little bit,get some momentum and do the muscle up.hope that helps
Rib or sternum? If rib, it can be many things, you might've fractured it earlier. If sternum, it is simply the tendons exerting too much pressure on the bone tissue, which it isn't used to. I had the same, it goes away with time.
Very useful video. Just made the transition from free weights to bodyweight exercise myself. I would have guessed that dips were also one of the main exercises for beginners, the variation that's more focused on the triceps
Great job Paul, don't pay attention to the negative people
This seems like a nice routine to start. I´ve been doing one very similar, but never to the numbers that you just described. I´ll try yours and then i will let you know. Sorry for the bad english and nice video!
do a vid for joint strengthening and healing. how you got your joints to be stronger for pull ups and dips and what not
Paul on most all your videos you tell us or teach us the exercises you STARTED with...can you make a new video telling us what you do now ? You said in an old video that you were to one day upload a full workout video..do it just tomorrow "day after you see this comment" just put the camara infront of you and record your intire workout ,no pause no music, no talking just a raw video of the fortress doing his everyday workout !!!! Do it man...thanks :)
Thank you! You saved me, finally a decent begginner guide and now I know where to start! Keep it up!
your videos are great man simple very clear and the fact you can do things without going to the gym.KEEP IT UP
Thanks! Im gonna make these goals! Ive been lifting weights for a long time, but now i have to pause due to my recent knee surgery. So I have to do something different like this :)
You just saved my life. Thank you so much my friend. Take care and God bless you.
I recommend doing it as a series, do max push ups, rest for a minute and try again, 3 times. I managed to get from 8 pull ups to 21, but it took time.
Thanks! I have been looking for a simple yet complex beginning workout.
Paul, could you do a video on how to advance from that? Like the moves you should be able to master to move on from intermediate to pro
wtf are u talkin about man this guy is in amazing shape he can do things i can only dream about doing this guy worked his ass off i think his videos are great and he is very inspiring look how many likes he is getting in each video
Excellent videos, well presented in an easy to understand way. Thanks and God Bless you too.
When I started doing dips the same thing happened to me, but I found out that I didn't warm up properly, and now it's better
In one hour, you must repeat this circuit twice. Rest as much as you need, but make sure you complete it twice. All exercises once, rest, and again.
I had the same problem with pain in the wrist. I simply did warmup for it every time I was doing push-ups and lived with the pain as it was gone after few minutes. Be carefull tho, you don't want to overweight it.
Really great video for begin and clear the mind of the starters i cant thank you enough ill be giving news from my advance
and once again thanks
Nice dude I love how you made this an exercise that anyone can do, with out the need for gym or equipment or anything, I really like your video and will be trying this. GOOD SHIT!!
Subbed on the strength of this one video. Someone mentioned you on an Elliot Hulse vid (someone had asked the barbells vs bodyweight question) and I'm glad I checked out your channel. Thank you, and keep up the good work.
p.s. I just realised... you have 75 vids but... 143k subs?!?!?!?!
Lol, I haven't even fully accomplished the intermediate level. I'll try my best, I had wrist injury, dislocated it four times in the same day, that was halfway through may. Couldn't do any muscle ups or anything (one reason you didn't see videos from me in a long time) but I'm back to 10 muscle ups, barely. I'll try my best :) I'm human too...
thanks Paul! Now i don't need anymore loking for vidos on UA-cam, i just work out these muscles.
keep going! your videos are the best :D
Slow reps are more healthy, and they make your musles bigger and stronger in general (you can see that they harder). Fast pushups is for explosive power. If you need that for some reason than you need to do them in lightened version. Like if you do slow regular pushups normally, then you can do fast kneeling pushups. When you will be able do pushups in one arm, you can do regular claping pushups and so on. This will minimize risk of trauma due to very high tension in tendons in explosive moves.
That's just what I needed! Thank you so muck for sharing with us your experience. God bless you
It's more in my cervical spine I think, I'll try again tomorrow with a camera to see if my form is correct. Thanks for the answer !
Thank you sir, and you are 100% right on that
Damn Fortress, you look cool in this vid, I'm fro Mexico, let me know if you want a person to subtitle your videos, so you can reach other corners.
Good video, I will start today.
Thanks Mate, keeping it simple. what i was looking for.
Haven't uploaded it yet, sorry, I will do so soon.
Don't worry .... are goals to one year.
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In this bootcam 2013 the guys are going to freak out! :))
Big goals, better results. thank for you video!
Best video for beginners I've seen .. thanx paul you are a great man :)
Great vid. I suggest doing variations for the push-ups and the pull-ups. Try and do some simple ab workouts, too.
nice explanation boss...thank you
reps are part of a set. reps stand for repetitions.. so usually, for example, when someone says 3 sets of 15 push ups.. it means 15 push ups = 1 set.. so 3 sets would mean 45 push ups. people usually use sets instead of doing 45 push ups at one go is because there are usually rest periods between sets for eg. 1min rest.
man thanks for this video, I had doubts about how I could start, thanks for your time to share your advices.
keep making videos man never stop. These are really good
Thank you very much brother! At last I can stop watching videos and start doing the real thing!
after a year of working on pull-ups the minimum u should be able to reach is 25. fortress speaks the truth
Don't forget about lunges and dips and calf raises. But dips mostly, they are a most
Excellent video, thanks for taking the time to make it.
Great video! The same was for me - 1st year only basics.
This kid is quite an inspiration. Thank you.
Simply Superb!!
Thanks paul in only two weeks all Days, pull ups 10 now 15
Endurance training is done without weights of course.
Your max reps fluctuation can be explained with body state. You can have low muscle and\or blood system tones. It can be if you were laying all day or sitting and then you tried to do a training. Other body systems can be in "restore" mode, if you get some stress the day before. Try to do a proper warmup.
Your welcome sir. And just message me or something if you need help with something. I'm always here to help people out
Great video,very helpfull!
I considered myshelf advanced but i can nearly do the push ups you mentioned in the video,so i guess i have to work harder!Please keep making those videos!
I think rows are important, like on a low bar, because your chest, shoulders lats and biceps could pull your hole shoulder blade thing forward in time,and that's going to result in plateauing out and Shoulder PAIN and INJURY! So rows, and when doing them bring your shoulder blades as close to each other as you can. Or some face pulls on the low bar.
GREAT video, thanks a lot for the information
well, some people just don't have great genetics for calves, and paul used to do be a distance runner (he sprints now) and runners tend to have small legs even though they "hit legs" more than most people. but yeah, once pistol squats are too easy, i'd advise hitting the weights for your legs if you want them to grow bigger
Try this for a year this really helps
Thank you for posting this. I will definitely keep you up to date on my progress. Much respect to you!! May GOD continue to bless you!! Peace!!
Awesome Down to Earth video, God Bless.
thank u for ur knowledge on this type of fitness.
As you get closer to the reps you should be less and less a beginner. Once you reach those goal you are not a beginner. You will not need anybody to tell you once you reach those goals, you will feel it. Also you don't do the exercises everyday. You listen to your body, not what somebody tells you. That's why this method is so good, it teaches you to get to know your body and that is vital. Another thing is that these reps give a balance of intensity, muscle building, and joint strength.
I saw your videos and trained your exercises, but this video really helped me out :)
You are one of Rare guys who are not Egoistic on base of your look,by the way you explain really well how you do exercises,just keep going (Y)