No increase in strength? No results?
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- Опубліковано 10 січ 2025
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Snowy has been training for 1 month, but sees no results in pushup and pullups. In this video I explain what he should do to get results in both.
Hypertrophy and strength training are different things, by the way. They are related, but different.
FORTRESS
Body.Mind.Soul.Spirit
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PATIENCE. That is the best virtue of them all. Everything comes... eventually.
100%
Even girls ;)
this is what i was looking. I don't care how i look i just want to be stronger.
mee tooooooo (ofc i want to look like a human not an orc but yeah i agree big time)
How did it go ?
I think people really need to identify their goals more. Do they want strength, size, or endurance? They are not all achieved at the same time or in the same manner. Paul has very good points about the muscle neurons learning to adapt based on what we teach them. People coming into fitness need to clearly identify their goals and then be willing to commit to a program for many months to see results, not just get some newbie gains and quit. Paul can you do a video about Goal Setting for people? It seems like they have lots of questions but they may be putting in minimal effort and wanting maximum results.
I gotta say thanks, you've inspired me and probably other people too to work their best and be healthy. If it wasn't for you I would've never gotten my human flag down, and I would've never started working out. I only trained parkour and didn't work out as since I didn't feel the need to, but then I started watching your videos about 2 years ago and it made me realize the importance of it. Stay healthy
When a beginner can't progress on their push-ups/pull-ups like that, it's always either the person is not eating enough calories every day or the person is overtraining.
Three sets every other day doesn't sound like over training, so he definitely needs to eat more and sleep better for the muscles to grow to get stronger.
Consistency, dedication, time but most importantly Motivation. I'm 45 years old, started at 42 but I stayed consistent plus I meal prep during the week. Now I do 5 sets of 10 reps wide grip pullups. I've also done 20 reps body weight in one rep
It's about time someone answer this question
Solid content man. Welcome back!
finally this is what i was looking , thanks for the advice dude hope you uploading vids again
Thanks for the video. Greetings from Bulgaria. ;)
This is awesome Paul, these are some good, consistent and informative videos. Keep it up man!
this is what i need! thanks for your videos paul, i really appreciate it!
Nice painting behind you Paul !
Thanks for being honest about that app saying your gonna get paid.
Another thing to note is that you may also be gaining weight, if you're training and eating more, so you would be adding body weight to yourself.
You could weigh yourself at the end of the week. If you're weight's going up, then that's adding resistance for your muscles and tendons to handle.
Nutrition is very important, so make sure you're getting plenty of vitamins and minerals, along with macro nutrients, including a good amount of protein (some recent studies have shown that 1.5grams per pound of body weight can be very beneficial for people training hard), cards and good fats.
Drink plenty of water (I think about a gallon if you're sweating a lot), if your pea is clear you're drinking plenty. Hydration is very important for gains and overall body function.
Paul, sorry for bringing this up but I have the manual and it specifically says to do the motions 2 seconds and one second pause inbetween, so that all momentum can be eliminated.
How about increasing in muscle size? I see people doing calisthenics, like you, are quite big. I used to do body weight only, but have not started using weights as well, but my muscle size is not increazing
Fortress your awesome keep going with your videos
Thank You from Mexico. (:
Hey i'm 17 and i'm skinny and I weight about 53kilos. What is the best nutrition program and exercise that I can do to build muscles for skinny guys like me?
A video on overtraining would be awesome!
thank you Paul. defenitely try it and tell you the result soon :)
For the question you asked for: i'm train for about 1-2 years but not often mainly because i don't see the increase so i quit.
I play Badminton and do some cardio.
but i think your ideal about beginner gains is awesome and will keep it mind :D
+Snowy Khoa You dont see the results and then you quit.
Thats what i call true dedication and passion.
don't get me wrong bro.
i strong my lower part like: Squat and Deadlift but my upper isn't
i tried to train but it's don't seem good so i only train lower part :P
MrKrusten Ⓥ
+Snowy Khoa It takes time to progress, you're not going to progress every week, it may take months but eventually it will come. Make sure you are switching up your program every 6-8 weeks otherwise your muscles will adapt the your training routine and eventually plateau. Also make sure you have enough volume in your workouts to see optimal results.
One opinion as a skinny beginner, It is interesting how ignorant skinny beginners are about how much calories(or nutrition) they intake a day. It is their lifestyle that makes them ignorant about calorie intake compared to progressive athletes. I was actually surprised how barely I've been intaking 2200cal.(minimum suggestion for an adult man) a day when I finally started to observe my nutrition habits(given that low calories a day my strength or performance would never improve). Let's take a time and boost up our spoon skinny fellows!
Yes, I would like to hear from you about overtraining.
Paul I tried to download the app but its not available for download in my country (India). btw I love your videos and I hope you make a circuit training program for beginners. cheers :)
You can get stronger and bigger at the same time 3:07. Don't know where that statement from you came from. Please enlight me.
YouAreDeadByMe he said that you can get both at the same time, but this method is more focussing on strength and less hypertrophy. What he said wrong?
First of all, awesome video Paul :D
My question how can I gain weight without gaining fat?
What kind of food should I eat, does eating a lot of carbs help me gain weight, and at the same time gaining muscle?
Well I been doing this pushups thing for a couple weeks, but I can perform about the same number as before.
I'll try again in a month or so since I haven't done them everyday also I don't think I pushed myself hard enough, anyway did you guys get positive results out of it or I'm just wasting my time ?
Hey Paul, this video is about increasing strenght in therms of more repetitions, increasing maksimum reps.
But could you make a video about increasing strenght in therms of lifting more weight at once, like training for a one-arm pullup. I have seen your videon on how to do a one-arm pullup, but those are just the exercises, I dont know how many times a week to do them and how many sets of what exercise.
video about overtraining sounds good!
Hey @Fortress I know its an old video but I was wondering where did u get this info, just to know more about It! Love your vids, nice to hear from u again! Thanks from Barcelona!
Would definitely like to know signs of over-training
What's the best way to lose the last little bit of fat in order to get shredded? cardio or lifting?
But what about if i'm not seeing any result in my body but?i used to have a bit of result but now very very minimal :(
Hey Paul, do you think its possible to build muscle and burn fat at the same time? BTW really loving your vids
yup. it's all about you daily caloric need. for example, you loose fat at 2.4k cal/day but you can also build muscle at that caloric need, it's possible. but generally it's a right only skinny fat beginers have
+Shyamal Sankar it's possible if u r a beginner with maintaining calorie intake to what your body exactly needs with enough protein. for few months only then u can't do anymore.
+Mario Molnar Complete bullshit...
+Shyamal Sankar Hey I'm a personal trainer, here are some ways you can lose fat and gain muscle at the same time.
1. Add cardio into your workout.
2. There is a rep range where you burn more calories (endurance training) which is 15-20reps. You will build strength and muscles also while burning more calories.
3. By dieting, say your metabolic rate is 3,000 calories a day, take 500 calories off of that and you should start seeing some weight loss, also eat healthy.
Also fat takes up more space than muscle does (i think it muscle weights 1.5x more than fat does or somewhere around there) so you may be losing fat but not losing weight because you are gaining muscle.
+BeastvillePeach You're some what correct. Point number 2 is wrong though. He shouldn't be lifting light weights, he won't be stimulating the proper muscle fibers to sustain or gain muscle/strength. He will be attacking different muscle fibers, cutting weight on high reps is a terrible idea. Yeah, your numbers will go up. But your strength will go down. I experience this 1st hand. That's why those calisthenics guys can do 100 push ups, but can't bench 225. While guys the same weight are pushing 315 and only doing like 30 push ups.
I run 10Km Wed and fast 5Km on Sat and sometimes 3rd run per week.I also train 3 times per week on push up, pull up, squat, crunches, dips etc.I reach 20 pull up Dec 2014 and cannot break out from 20. One year of no improvement.Now 2016 I set my goal to do 30. I train regularly already. Is it I run too much ?I still cannot do my MU. Why?
How to build muscle whit bodyweight training? how many sets and reps and how often?and how to build a proportional body with bodyweight training?
Can you please do a vid of a calistenics hypo trophy routine plz !! Love ur vids btw man Takecare
I feel like if your able to do more than 50 or 60 push ups. Push ups really aren't for strength anymore, they are for endurance. I think If you wanted to gain more strength from them you'd need to make them harder. Cuz if you think about it how are you gonna build strength off of something that takes little effort to do 20-30 reps of.
It's not overtraining if you're overtraining sleep
I joined gym for three months, I built some muscle and lost some fat in those three months. But after I quit gym, my metabolism slowed down drastically even though I was eating healthy...
Can anyone explain this to me?
Great video paul big fan here from india 😊🙏 Thank You
Can you explain how activate hypertrophy(muscle gain) please?
..Lean bulking tips ? and great body weight Exercises (high pressure ) I mean thanks :D
Should I work out in the morning before I eat breakfast? If I do will I lose muscle? If I do lose muscle will I lose more fat than muscle?
A video about how to train up to the dragonflag would be great.
you should talk about diet cause I think my lack of gains is due to a bad diet. like I'm not eating enough. I'm really skinny. lol
Hey Paul , can you tackle the subject of how to "train" your mind?
What's better splits or full body And how many variations and exercises in each? Thanks man I love these q&as
+Fortress Can I just do regular pull ups and regular push ups and use the slow method to gain strength to eventually do more reps in one set? I remember you saying do the easy version (on the knees for pushups and under the bars for pull ups) but I hate to think I would be doing the easy versions out in public at the park.
Hey Pavel. Great videos, been a follower for years. My biggest hardship is with over/under training and over/under eating. How do I know if I'm lifting too much weight (or doing too many bodyweight reps) or too little? Also, how can I know if I'm eating too much or too little? Sometimes my body is not always clear or consistent with the results, so it's hard for me to know. Related: Can cardio eat away at my muscle gains like everyone says? Can clarify if required.
Hey Paul, nice to see you doing new videos. Can you maybe make a workout vlog? So people can see how you train now. I'm sure lots of people will watch this ;). Question for video: Does it make sense to do more than 20 reps per set for exersices like pullups, dips and pushups when i want to get bigger (but not too much, like you is ok) or is it better to focus on one arm pullups and pushups?
were there about, Overtraining? Paul...
hey man any recxomendation to grow up the upper back msucle and covering the scapulla with some meat
Hello Paul, great advices as always! I don't know if this is the right place but I have a question, and really hope you can help me. I've been doing bodyweight workout for almot 2.5 years now, but my result didn't seem to be that much. I think my body transformation is ok, I just want to keep this shape, but my strength improvement is suck. I've always hitting plateau, in muscle up, handstand, planche and recently is front lever. I've stuck at 5 second front lever for 4 months. I'm pretty sure that I train really hard ( even harder than my friends who train with me but progress faster than me ). I used different method, I do negative front lever, front lever hold, front lever raise, tuck front lever pull up, and also a lot of pull up too, but no progress. I though I was training too much, so sometimes I took one week off. When I back to train again, my muscle feel sore again ( I don't know if it normal, but it happen a lot of times to me, even when I've been training for more than too years). I don't know what wrong with me, and very confuse what I should do know. Give me some advices pls, I really need your help :(
Ah one last thing, I started to traing human flag after 3 months of workout ( more than 2 years ago ) and now I still can't hold a full human flag for more than 2 seconds, what a shame :(
+Fortress how about straight arm strength like planche and front lever?
Awesome video! But now I'm curious, what's the key exercise or change to gain muscle at the same time?
Also, isn't training arms everyday bad for muscle growth?
Thanks for your work!
I tried your recommendation but I the muscles I feel the most aren't the primary ones for each specific exercise.
For example while training for push ups using your method, I feel that my biceps and shoulders (mostly shoulders) towards the end of the set while not feeling the chest at all. (I'm not really ever feeling my chest when doing push ups though)
While doing inverted rows/pull ups I feel more forearms the most, to the point that I can't really go on.
Can I assume that the problem is that those specific muscles are weaker than my chest when considering push ups or back when considering pull ups, or there might something wrong with my form?
This is a great video! But now my question is how do i gain hypertrophy?
Building strenght and muscle with insufficient protein intake vs sufficient protein? And can i lose muscle/strenght if i dont take enough protein (60-100 grams) while i still working out? Protein-Strenght-Muscle association!? (simplified)
Overtraining video please!
(thumps up)
Will lower body calisthenics exercises increase sports (soccer) performance as well or better than barbell squats, deadlifts etc?
Could someone give me an opinion on "100 squats a day" ? It's some kind of a program and apparently you could really benefit from it, mainly in weight loss, which is a major problem for me.
Please, a reply would be really helpful :)
I do exactly that and it helps
Hi +Fortress.
I'm just wondering, how many days a week for example like pushups to get strength increasement? Thanks.
You had said you did this for 2 weeks. But how many days of the week did you this? Did you train everyday 7 days of the week or every other day? I need help i want to try this out.
Pavel please do a review on Convict Conditioning
hey poul, youv'e uploded a video at the time, on planch. do you can do the skill? and what are youre thouts about it?
Is it possible gain strenght and muscle mass at the same time?
Make a video on overtraining
Hi I have a question in pull ups should my legs touch the ground or not ?
how has your planche training been going ?
hi paul,please help me i train like 2 years calisthenics but only one time a week (full body) because i dont have time to train more, there is no progress or progress is very little. what can i do to increase muscles no matter how long will it take.
Can you do a video on some routines for elements like front lever :D?
how can i fix winged scapula?
Hello should I train sets or curcuits and if sets how much rest should I have many thanks
I'll try this but may i ask you something? If you increase time under-tension (doing reps slower) how come you can't build muscle size with it?
how many times a week am i supposed to do this and can i do the pushup and pullup one in the same 2 weeks?
hey I'm having some issues with my left elbow and forearm when I do a lot of pullups. I have a muscle imbalance with my right forearm is bigger. any tips to fix this?
This helps so much
one more question. In this video, the work out you have recommended, is it good to do it like the guy, every alternate day pull and the other push up? no rest?
How would you do this kind of work out for muscle ups? Ive plateaued at 6 muscle ups for 3 months and cant get any better. I would be great if you reply. Thanks!
Is there any way to find out the music used in this video?
do the push-ups increase strength or hypertrophy
Paul,
All my life ive had an ectomorph body structure, i am now 17 and want change. what would be suitable exercises that you recommend?
Thanks for the tip
Hey Paul,
I've been training for nearly 2 and a half years and my workouts usually consist of extremely high volume (500 pull ups, 60 sets and 500 dips, 30 sets in 2 hours). I also do these workouts at very high frequency (nearly everyday with the 2nd day at half the volume) and have seen massive hyper trophy progress. My question is are these high volume workouts bad for your joints? You seem to advocate lower volume workouts (like in your last video) and that personally gives me little to no progress.
Thanks!
Wont that overtrain your calves?
3500 pull ups!!!!???? In two hours, that's impossible!!!!!!! Either that or ur a super saiyan!!!!!
Well technically on his way to namek Goku did 10,000 reps at 100x gravity and he wasn't a super saiyan at the time
how much we should do this workout per week?
Do you study exercise science
should u do it everyday or alternative day?
3:03 is cant or can at the same time?
+CardsFlowerGMS Can
so my question is how u can get both at the same time?
My son was born very muscular for a baby, he was able to lift his head and stand up if we held his hands for balance, and he is still getting stronger. I had a DNA test done and saw I have a "rare" gene that effects myostatin which keeps your muscles under a certain point. Basically he gene doesn't make enough or any to stop above average hyper trophy gains.
My mother was muscular for a woman along with my uncle and brother to some extent. Myself as well although this is mostly evident in my back and traps all the time and arms when I do work out.
My point is, get as strong as can and your body will follow suit the best it can. There are ways to maximize what your muscle is but you don't really know where that ends. Body builders use steroids and this gives them the type of look some people want, but is completely dependent on the drugs and could be bad for you. Your genetics will determine where your muscle size sits and how your body takes shape, so I believe strength should be the guiding light in the equation, and you will be much more satisfied that way than constantly checking the mirror to see how big you look.
how do I gain weight and muscle?
IM GOING TO BE A NEUROFASCILIATED NINJA
I just started watching your videos. Do you do personal online training? Or over text?
+Marky Mark I do personal training online :)
Check out my site: fortressworkout.com
+Fortress only $30? What a deal...i go to gym 3-4 days a week tho. Do you not have anything for training at gym?
Joey G he does bodyweight training videos, no gym
Ethan Griffiths you can do body weight exercises at a gym lol
Joey G I know that, but look at all his video thumbnails, no gym haha
How can i gain Chest mass?
How many inches big is ur biceps?
how many seconds between sets?
I'm so confused, I've been training like hell but I'm only getting weaker, just the other week I could hold a full front lever and do strict muscle ups but now I can't do any of those anymore no matter how hard I'm training. What am I doing wrong?
+Eduardo E You're probably not easing your body through the progressions like you should to maintain your strength. Rather, I bet you're pushing your body to perform at its highest level in short time
+Chuck Norris then what should I do from now on? Should I just hold back a bit and not train as hard?
+Edward Chessa Dont overtrain
make sure you're eating enough to compensate for the incredible amount of calories you burn, eat lots of carbohydrates and proteins (and to an extent fats) so the muscles have energy and can repair. Have rest days as well so the muscles can rest and regrow
How much time between sets?
I'm training since 3 year's every second day 1-1, 5 hours with body weight exercises... i have a very shaped body and can do most difficult moves but I'm still not ebal to hold front levers and planche can u explain what I'm doing false or is it normal?
its normal bro, you just havent trained for planche or fr. lev. for planche you need a lot of shoulder strenght, just train planche exercises, like tucked planche etc... for fr. lev. same just give it time and train it you will get it. I managed it and my story is identical to yours, greatinhs from Bosnia ;)
+yesthatislife thanks bro