Hey bro just an Asian brother here that you helped inspire. This past 6 months I've been sticking to a routine that's been working, lost 15 kg and I look way more defined now. I just started dating a girl after changing up my style and working on my look.
Another Asian brother chiming in, being helped out by Wanhee’s videos. Everything makes so much sense and Im able to stick my routine that I actually enjoy. Been in 10% body fat, lean af, and feeling great. Thanks Wanhee. Really appreciate tou
Wanhee I just wanted to say I tried your free routine, wanted to say the first 2 months have gone really well for me and I've seen REALLY good upper back and shoulder development and I just wanted to thank you. Nothing but respect 👌
Stumbled across your channel yesterday and the way your videos are created is just so different. It feels so personal and I’m constantly engaged. It’s nice to see the food vloggy parts too, just feels more natural and not so perfect like everyone else. Your knowledge and advice is so real and not robotic eiher
I work from home and workout at home, which is insanely beneficial. I currently do 3x full body calisthenics workouts (45 min - monday, wednesday and friday). On tuesday and thursday I train my core in shorter workouts (20 min). I also try to walk for 30 minutes every day.
Great advice which I already experienced myself without watching any video; focus on your chosen exercises and stay with them for year!!! BE CONSISTENT.
I like how you discuss free weight exercises and cut to dips and pull-ups. 😉 Bodyweight exercises within the same rep range with proper progressions are excellent.
You are the best guy men You have everything in order clean,easy and minimalistic you are not confusing me and I love your videos keep it going men you are the best my body going crazy with your advices now I want to start watching other videos about style and aesthetic that you make ❤
I have the advantage of home gym so I can put my training programs on the wall there. I am doing 6 different trainings, but they are basically 3+3 for same muscles. So if I don't have time and do just 2 trainings per week, it means that I will train full body once during that week. When I have enough time then I doo all 6 trainings then it means that I train full body 3 times on that week, but with different exercises, so this program can last full year. I have just started 3 months ago, but so far it is not boring and results are slowly showing up. I also always liked to follow my progress so I write everything down to excel spreadsheet, so I will know how to start again if I will quit again due to injury, sickness, or laziness :D If I would go to the gym I would probably make it simpler like you mention in video and assemble my training only from my most favorite exercises, that it would stay motivated and enjoying it as long as possible.
Except the rep ranges part which is not "optimal" (5 to 25-30 is better), everything is on point! Imo the best compromise for strenght + hypertrophy is 6/8-12 for compounds and 10-15-20 for isolation. Plus, it's better for your joints.
The message about essential compound exercises always made sense to me. Then I learned the hard way that I do need to add in very targeted stuff like abductor and adductor work to avoid stubborn injuries. There are probably other ways though.
I believe science says the hypertrophy range is much larger, more like 5-30 reps. I like higher reps not for hypertrophy but because it is gentler on my joints as someone prone to injury.
You have outdated info on muscle hypertrophy regarding rep ranges. 5-30 reps have all shown to build muscle at similar rates. Any time you settle on one set of rep ranges too long, your body actually adapts and your grow slows. So if you hit a plateau, changing the rep ranges will add new stimulus.
I train 3 times a week. 2 hours per session. Mostly body weight and dumbbells. My friends who go to the gym are jealous that I don't leave the house and I look good. The key is consistency and gentle overload.
@@Korepab so, it's three days per week. Day 1: arm exercise. It changes every 4 weeks because routines can be boring. Day 3: Chest exercises involving body weight. I also incorporate a 30kg dumbbell for other dumbbell routines. The push up is done on an elevated platform. Day 5: squats with dumbbells. Remember to switch up thing. Routine is 2 hour per session. Rest between 45sec to 1 minute. Over time, your body will require more rest, try as much as possible to keep it below 2 minutes.
00:03 Consistency is key to effective routine 01:23 Consistent training 3-4 times a week is key 02:49 Focus on compound exercises for real-life translation and muscle building 04:12 Minimalist training focuses on intensity over volume 05:26 Simplify your workout routine for better results 06:40 Change routine every 3-4 months to break plateaus and boredom. 07:55 Customize gym routine to supplement other sports 09:19 Tailor your workout to complement your lifestyle and improve mobility.
I struggle to go to the gym 3-4 times a week. I usually end up going twice and do full body work outs and I honestly feel okay with it but I dunno they tell me I should do less and go more times but I can't seem to be able to sustain it and it frustrates me. I feel tired or I just have other stuff to do the other days. I might do some home exercise or go for walks instead. Is it bad?
i think this industry (the fitness industry) is dead. its all just gurus trying to sell something without giving much value and/or proper evident information. This channel seems different, its not trying to push something down your throat or some random sponsor every other video. This channel is truly a gem. Thank you Wanhee. keep it up
I would like to mention that the way he describes muscle growth isnt exactly accurate. When u stress ur muscles they actually tear, very slightly, but enough so that when it repairs itself it gets larger. I am not claiming he is wrong, im sure his 5-10 rep range is correct, but im just not sure why🤷
This level of b.s. is astounding. It has been demonstrated time and time again that hypertrophy comes from rep range of 8 to 33 in a non-junk volume (i.e. at intensity) at around 10 sets per week.
This is priceless. People don’t understand how good of an advice this is.
This is exactly how you want your regiment to be. This is real fitness.
Hey bro just an Asian brother here that you helped inspire. This past 6 months I've been sticking to a routine that's been working, lost 15 kg and I look way more defined now. I just started dating a girl after changing up my style and working on my look.
Another Asian brother chiming in, being helped out by Wanhee’s videos. Everything makes so much sense and Im able to stick my routine that I actually enjoy. Been in 10% body fat, lean af, and feeling great.
Thanks Wanhee. Really appreciate tou
Not Asian but I wanna say congrats to both of you guys. Keep it going man
@@nickzara8986 still brothers though, keep it disciplined always
I'm too skinny, gonna (re)invent myself. Eat, pull up, repeat 😂
Wanhee I just wanted to say I tried your free routine, wanted to say the first 2 months have gone really well for me and I've seen REALLY good upper back and shoulder development and I just wanted to thank you. Nothing but respect 👌
which routine man? im looking for it
Stumbled across your channel yesterday and the way your videos are created is just so different. It feels so personal and I’m constantly engaged. It’s nice to see the food vloggy parts too, just feels more natural and not so perfect like everyone else. Your knowledge and advice is so real and not robotic eiher
This is just fantastic. Thank you so much!
Asian brothers making some of the best videos on youtube as always💪 Amazing video.
I work from home and workout at home, which is insanely beneficial. I currently do 3x full body calisthenics workouts (45 min - monday, wednesday and friday). On tuesday and thursday I train my core in shorter workouts (20 min). I also try to walk for 30 minutes every day.
this is actually my routine right now, if you don't mind i'd like to ask how your progress has been going
New camera setup looks sick mate
Great advice which I already experienced myself without watching any video; focus on your chosen exercises and stay with them for year!!! BE CONSISTENT.
2 months in with your free workout and solid noticeable gains, thanks brother
I like how you discuss free weight exercises and cut to dips and pull-ups. 😉 Bodyweight exercises within the same rep range with proper progressions are excellent.
Great advice!
Hah a rainy Tuesday in Stoke. Wanhee knows ball
This was much needed,thanks bro
You are the best guy men
You have everything in order clean,easy and minimalistic you are not confusing me and I love your videos keep it going men you are the best my body going crazy with your advices now I want to start watching other videos about style and aesthetic that you make ❤
Congratulations on hitting 300K subs. Mad stuff lad.
This is amazing! I wish I heard all of this a few months ago. Thanks!
Congratulations on 300k, and thx for another helpfull video
this came at such good timing as I’ve been trying to figure out my own training plan lately
Following you from 3 months brother can I share my transformation with u??how can I contact you?
Try joining the free community..
@@THECEAMP how
Very good vid bro, would be amazing if you could make a vid on how to build an aesthetic physique using only bodyweight/ calisthenics
Exellent video. Truly insightful and sensible ideas that most people need to hear. Thank you.
I have the advantage of home gym so I can put my training programs on the wall there.
I am doing 6 different trainings, but they are basically 3+3 for same muscles. So if I don't have time and do just 2 trainings per week, it means that I will train full body once during that week. When I have enough time then I doo all 6 trainings then it means that I train full body 3 times on that week, but with different exercises, so this program can last full year. I have just started 3 months ago, but so far it is not boring and results are slowly showing up.
I also always liked to follow my progress so I write everything down to excel spreadsheet, so I will know how to start again if I will quit again due to injury, sickness, or laziness :D
If I would go to the gym I would probably make it simpler like you mention in video and assemble my training only from my most favorite exercises, that it would stay motivated and enjoying it as long as possible.
Except the rep ranges part which is not "optimal" (5 to 25-30 is better), everything is on point! Imo the best compromise for strenght + hypertrophy is 6/8-12 for compounds and 10-15-20 for isolation. Plus, it's better for your joints.
what is 4day gym split recommendation?
The message about essential compound exercises always made sense to me. Then I learned the hard way that I do need to add in very targeted stuff like abductor and adductor work to avoid stubborn injuries. There are probably other ways though.
I believe science says the hypertrophy range is much larger, more like 5-30 reps. I like higher reps not for hypertrophy but because it is gentler on my joints as someone prone to injury.
You have outdated info on muscle hypertrophy regarding rep ranges. 5-30 reps have all shown to build muscle at similar rates. Any time you settle on one set of rep ranges too long, your body actually adapts and your grow slows. So if you hit a plateau, changing the rep ranges will add new stimulus.
Guessing you’re a Liverpool fan? More respect for you my bro!!
I train 3 times a week. 2 hours per session. Mostly body weight and dumbbells. My friends who go to the gym are jealous that I don't leave the house and I look good. The key is consistency and gentle overload.
Can you share your routine?
@@Korepab so, it's three days per week.
Day 1: arm exercise. It changes every 4 weeks because routines can be boring.
Day 3: Chest exercises involving body weight. I also incorporate a 30kg dumbbell for other dumbbell routines. The push up is done on an elevated platform.
Day 5: squats with dumbbells. Remember to switch up thing.
Routine is 2 hour per session. Rest between 45sec to 1 minute. Over time, your body will require more rest, try as much as possible to keep it below 2 minutes.
important stuff indeed
My biggest task in my gym routine is always cardio. So i do that first 40-minute high intensity cardio, then i weight lift.
00:03 Consistency is key to effective routine
01:23 Consistent training 3-4 times a week is key
02:49 Focus on compound exercises for real-life translation and muscle building
04:12 Minimalist training focuses on intensity over volume
05:26 Simplify your workout routine for better results
06:40 Change routine every 3-4 months to break plateaus and boredom.
07:55 Customize gym routine to supplement other sports
09:19 Tailor your workout to complement your lifestyle and improve mobility.
I struggle to go to the gym 3-4 times a week. I usually end up going twice and do full body work outs and I honestly feel okay with it but I dunno they tell me I should do less and go more times but I can't seem to be able to sustain it and it frustrates me. I feel tired or I just have other stuff to do the other days. I might do some home exercise or go for walks instead. Is it bad?
i think this industry (the fitness industry) is dead. its all just gurus trying to sell something without giving much value and/or proper evident information. This channel seems different, its not trying to push something down your throat or some random sponsor every other video. This channel is truly a gem. Thank you Wanhee. keep it up
I would like to mention that the way he describes muscle growth isnt exactly accurate. When u stress ur muscles they actually tear, very slightly, but enough so that when it repairs itself it gets larger. I am not claiming he is wrong, im sure his 5-10 rep range is correct, but im just not sure why🤷
Best of love from sri lanka❤❤❤
Hell yeah baby
The reason why i dont do the biggest exercise first, is so that i can get blood going into my target muscle group. Does that make sense or nah?
It always seems impossible until it’s done.
Not last
Email didn't recieved 😢
Same here
Same
same
For the free workout?
Working on this. You can get them inside the free community for now. Thanks for letting me know
This level of b.s. is astounding. It has been demonstrated time and time again that hypertrophy comes from rep range of 8 to 33 in a non-junk volume (i.e. at intensity) at around 10 sets per week.
30 seconds to the video is enough for the answer loll
i thought progressive overload was good for you
It isn't?
@@krisbali5076 how i'm new to exercising now i'm confused
its great for you
First