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except you're a hero to no one and you just look like what others envisioned heroes to be like... how about some individuality and just being happy with who you are...?
I've been workingout for years. What I can say is what's really been helping me is workingout without concentration. Like when I'm doing push ups or weights I just go with the flow. In that way it's actually shown me how strong I really am. I do certian exercises with concentration. But usually just going woth the flow has been helping me out big time! Un-tensing your body without loosing your proper form.
This approach makes sense. My job is landscape maintenance and I ride bike a lot. I've noticed reducing frequency based on how hard I'm working is required. Also, a 40 minute bike ride with a few hills must count as leg workout and when it's lower body day I focus mostly on posterior chain. Winter is here, work is done, biking in cold rain is 🐂💩, so my workouts are lil more frequent ( every other day) upper lower and added a couple more exercises.
I mix many fitness / bodybilding styles: barbell + dumbells, kettles, bulgarian bag, expander + bands, clubbell, bodyweight training, passing a monkeybars, rings. I am inspired by Bioneer and it really works. Because I am bored too fast doing one thing, changing every training day the way of workout keeps me in focus and attention.
It's important to mix it up. Back in the day (I have mobility and nerve problems now so it's harder) I did Muay Thai, eacrima, jiu jitsu, lifting, HIIT(we called it circuit training), pretty much everything but running. I could never stand running. Lol
Yeasterday I was just thinking about how am I shrinking from more cardio based activity and how to make myself a little bigger without sacrificing performance. One night later you upload this lifesaver. Thanks Adam
I just recently started adding some quick drop sets in before my normal workouts, and it's awesome! I get a decent pump that I feel the next day, but I'm still able to work out every day. Your approach to fitness is really inspiring! Keep up the excellent work!
Even doing just a little bit of bodybuilding for legs can actually improve performance in sport. Having more muscle fibres as a result of hypertrophy has a multiplier effect on strength and endurance that you get from your sport. In fact, strength training is also useful to isolate as you mostly focus on endurance with sport.
I recently found out the volume of each muscle group ,added up and the disparity between lower body and upper is clear. Just the quads alone are equal to all upper body muscles. Adding hips,glutes,hams and calves,more than twice. There is much more sense in growing lower body hypertrophy to have bangs for your buck, like 3:1.
Glad to see your channel growing to 895k subscribers. This channel provides excellent content on all aspects of physical improvement. Well researched and presented ❤🤟🤟
10:28 I'll absolutely use this in my training going forward. I'm a cyclist and I'm happy with my legs... but in my heart of hearts I want jacked shoulders and forearms too.
You best trained muscle can't even be seen, your heart. I would rather look like a wet noodle and feel incredibly healthy, than looking like a bull, feeling sick.
It’s always funny to me how so many fitness content creators focus on perfecting a system. “The ultimate exercise,” “the best way to recover,” all of these things are unnecessary in building an extraordinary physique, at least in my opinion. And all it takes to build an extraordinary physique is to do beyond-the-ordinary exercise. Thanks as always for your ongoing education! Would love to see a rope flow vid, been seeing that around more and more
In the late seventies and eighties, the martial arts teachers I trained under discouraged students from bodybuilding. Then ,in the nineties to present, heavy weight training was encouraged for MMA fighters.
@ReasontoLiveAdventures because they believed having muscle would slow you down when quite the opposite is true. The top athlete is most sports, which is carrying quite a bit of muscle. That's why I don't get bioneers' stance on powerlifting and bodybuilding. You can honestly do a ton of either, along with a mobility routine and a martial art, and still move very well.
Thats very much my approach. I did muay thai and BJJ for 7 years and then rock climbing for the last 5 years while training some muscles that are less stimulated (pecs, triceps, legs) after my climbing sessions. Takes me 20 minutes after my climbing 3 times a week and I am very happy with the results.
Personally I start with bodybuilding as my base, and then add different modalities from there. Love your program too! I've incorporated a lot of ideas from it
I think this is the way to go for some who has a sedentary lifestyle. I do a desk job and have never been into sports so when I got started I was so weak that all I could manage was light weights. Bodybuilding helps you build up to the point where your muscles are functional enough to start pursuing skills. I've branched out into some Powerlifting, Rings, and Sandbags none of which I would have been able to pull off if I hadn't built my base first.
I enjoy power building, combined with some box jumping, smashes, power cleans, sprinting, and mountain biking. The focus is on getting stronger, but supported by all these other activities to keep my body healthy. The only thing I don't like is mobility stuff. It is just not fun for me. So, I do probably not as much as I should :(. Who knows, maybe I find once a routine that I like and I'll start to do it more seriously.
I built my muscle using bodyweight and resistance bands (mobility bands some others would call it). Honestly I've been working out for 5 years, almost 6 actually since I started working out February of 2019 before the pandemic. To answer this question of how to bodybuild without bodybuilding, to answer this question its actually simple; stick to upper/lower/full body split using push, pull, legs, hinging, and loaded carries movements using foundational exercises. All less than 30 minutes of your day training every other day, hence train bi-daily. You should consider moving and mobilizing yourself and less on strength and power training. This can apply to weight training as well but I personally do calisthenics and resistance bands training only. In future I would look forward to training with kettlebells and some yoga into my training as well.
Thanks once again Adam! It would be cool to have some sort of simple test for different muscle groups and types of fitness which one could perform periodically and measure progress…
I like to split my hypertrophy and strength workouts because of fatigue and work. Plus, concentration. I give every modality and protocol its own time. Strength, hypertrophy then Cardio/conditioning usually in that order. The goal is to give a hard effort in the workouts while still remaining effective at work.
Hey Adam, filmmaker here, i think you could use a little more fill light on your face on camera left, and some more ambient light in the background (maybe also some more visual interest back there, like a horizontal shaft of hardish light across the top third of the background). Great video otherwise, I really like your content and I have built my own routine largely based on things I’ve learned from you. Thanks and I really like the cinematography otherwise!
In the last Olympics various calisthenics teams were asked by magnus midtbø if they trained abs and all of them replied no. There is some truth to skipping an already overworked muscle but that depends on perspective. If your trying to train fast twitch glycolitic muscles and your doing road biking then I would still train strength because biomechanically your body is likely changing those fast muscle types to hybrid or slow muscle types. Besides that there is different neurological adaptions happening both at the motor cortex level and through the local, spindal nerve/goji tendon level.
I swim, bike and run. Im in my 60s and started resistance training during covid to be able to continue training while confined to the house. I've kept it up since because I definitely got stronger
@TheBioneer Are you aware of pelican push ups? Since you mentioned biceps and chest, and in the video you're doing one-handed dips i figured you might enjoy them. If you want a comprehensive tutorial DominkSky has one. By the way thanks so much for the content you put out, your perpetual encouragment to try new things is really refreshing and always welcome. I've been a fan for years, and regardless of time you always have interesting topics to hear, so thanks for that open mind and keep up the good work. I hope that you are having a merry christmas and a happy holliday season! :D
Never thought of putting the muscle building stuff at the end of the workout. Out of habit, I've always done the heavy stuff first when I'm fresh, then moved to things like crunches and box jumps. Since I'm no longer focused on power lifting, I should probably be doing it the other way around.
Bioneer yo are amazing, I am 44 and I will start again to workout. I will follow your advice to go this time! Lastly, you love Batman as much as me, I named my kid Bruce in honor a my hero. Happy 2025!
I never train biceps. I train more standard fitness to maintain my physique, while working on skills like martial arts, parkour, floorwork, calisthenics, etc. I do care about maintaining aesthetics, but reason why I never train biceps is cuz I do pull ups where I get some secondary bicep work in, also with front delts and triceps i get that in from working pecs with dumbbells... I mostly just work on chest and lats and then a shoulder workout which is briefer, working rear delts and side delts. Once in a while when I wanna workout for just 10 mins I'll do the occasional bicep workout, prefereably sticking solely to L-Sit chin ups working the core, sometimes I'll do some dumbbell curls too though.
@@guilhermegarcia8750 Yeah, no legs. I used to early on when I got into fitness and was trying to follow the general advice... I was always a bit worried about heavy squats so I did leg presses to build strength and boost testoterone or whatever... but eventually I stopped and seeing as I already did martial arts and biked everywhere, I figured I got enough functional leg work... nowadays I get even more as I also do parkour and experiment with stuff like animal flow and such as well,... never wanted big tree trunks, but my legs are flexible and decently strong (I can do full splits and pistol squat)
Hey Adam, have not commented in a good while, I still appreciate every upload though! Would you mind sharing a bit about your current video production (current camera, software etc.) here or on the blog?
The same as it has been for years now - still using a Sony A7SIII and a smaller B camera with the same sensor (I just use one of them 90% of the time, though). I use Premiere to edit and for a shoot like this at the gym, just a gorilla pod or something. For bigger shoots, I’ll occasionally bring a gimbal, a drone (DJI Mack 3), tripod, videographer (Liam usually these days), couple lights. At the office it’s the same set up but with some lights. Why do you ask? Are you starting a channel? Love talking about this stuff :-)
@@TheBioneer Cheers for the response! I vaguely remember you using the A7SIII. Even budget alternatives like the fx30 are a bit beyond my budget but I'll keep an eye out on offers. Have you tried DaVinci Resolve and if so, how does it compare? I'm starting to grasp the software, so sunk cost keeps me from considering the switch. A drone and a videographer are dreams to consider some other time, thanks nontheless :) I seriously debate trying out the whole youtube thing, your channel has been an inspiration for a while with how you obviously experiment a lot both from a videography standpoint as well as content-wise with a few detours here and there (I always liked your 30 minute videos going on a neuroscience/humanism tangent). So not really sure if I want to go the fitness route or prioritise other interests (politics, sociology, philosophy which have some really cool crossovers to fitness) but I think it's important to choose a way that leaves you open to refocus the channel according to your own interests which I think your channel is a good example for.
I’m the exact same with Premiere! Would love to try Resolve and I hear great things. I do actually own it, too. Just would mean starting again from scratch. Especially with all the After Effects I’m currently learning. Adobe has serious issues with quality control and business ethics though, and colour grading in Resolve looks fantastic. That’s precisely it! If I was stuck just making the same video all the time I’d get bored pretty fast. I actually try and make every video slightly unique from an aesthetic point of view. Although I’m currently keeping it simple as I’m working on something gigantic at the same time. Plus there is so much pure, dry fitness content out there. Sounds like you have an amazing range of interests and if you could find a way to fuse that combination into your own niche I would definitely love to watch that kind of thing! Sure others would, too :-)
@@TheBioneer If I remember correctly colour correction and grading is how Resolve came to be so I'm sure that's a main selling point. I'm not fit to judge how long it would take you to reach your own quality standards in Resolve but it sounds like going with the status quo makes sense while you're busy with "something gigantic" (good luck with that and looking forward to it!). I appreciate that equipment to you might serve a double role, increases video quality and makes the possibility space to experiment larger. To me there are a lot of fears associated with starting a channel, and some of the main ones are: Am I not expert enough to warrant peoples' attention if my niche is that broad, can I help anyone with my content if I try to restrict it and wouldn’t I burn out? Not sure how you think about your impact on people but I always classified your videos as ones where you have one or two central points per video that are supposed to make people stop and think: That sounds like a good thing to try out for myself. I’m sure to some you were a gateway drug into martial arts or parkour for example. I’d like that role of someone who synthesises past ideas and research into a coherent narrative, gives ideas on how to carry it over to the viewer’s life. I agree with you re: TH-cam fitness, there is a lot of recycling. That is kind of fair because 1. viewer goals don’t change drastically and 2. the scientific method is slow in a field, especially with the current level of research funding in exercise science. But, like, there is so much interesting debate to be had if you move the needle even a bit beyond “just fitness”: Thinking about our loved ones, how do you exercise with kids? How can you motivate your parents or grandparents to move more, maybe do some stuff together? Right now you and me want to look, act and move like superheroes, we can apply a lot of our motivations to think about their quality of life. What can an 80 year old do that gives them the equivalent of what I feel when I unlock a calisthenics movement. What can we do in our communities? How can you practically build an outdoor gym for you and your neighbours? How can we talk about fitness to strangers? You talked before about how you get looks for weird exercises in the open, how can we reduce stigma for that, get people excited, lower the threshold to participation? What does a fit village or a fit city look like? Fitness blends into public health and infrastructure design here. I feel like people overlook how much power they have in these areas and how much people care about the philosophy of training, even if they don’t say it. I met two wildly different people recently who told me that they were highly inspired to train by that Socrates quote (”No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”) which I thought was noteworthy. Then there is my whole other (pretty leftist) interest in decommercializing and commodifying fitness and health. You and some others go a long way in convincing people that little goes a long way in terms of equipment. Even steroids are topical here I think. I could go on but that should suffice for now. I feel like this whole area is underserved and there’s an audience. Thanks for the encouragement :) While I have you maybe you could say a thing or two about how you come up with video topics. I’m sure view counts and feedback are important but how does a video idea come to be typically?
I had a 2 exercise per day workout but know that my work schedule got rearranged, know I focus on doing 1 exercise per day but with more volume. Hopefully I can optimize my time and go back to 2 exercises per day. Thanks for the inspiration.
That's a pretty good take for all us normies. I actually have found that as I've focused on just what will build me the most muscle, that it's been distracting from what I actually like to do when I workout.
Please make video about overcoming isometrics for calisthenic skills.It may allow to learn most of static skills in much less time compare traditional methods as OI builds strength in specific angle very fast. P.S.No one have ever done video on this topic.
I wanna talk about ANOTHER scenario where bodybuilding can come in handy: If you're just getting into fitness later in life. When you hit 40+ if you haven't been working out fairly consistently, it's EASY to run your body into the ground and end up getting sick. While compound movements are GREAT for fitness, they're also very taxing on the body. Isolation exercises can allow you to ease into it at first by isolating the muscles that need the most work.
I don’t agree with “specific strategies that are generally agreed upon by most bodybuilders” because every 5 mins, “fitness” TH-camrs have something new that’s the “best” way to bodybuild which tends to contradict other people and/or previous claims (sometimes even from themselves), typically “science based”. Otherwise great vid as always 🙏🏾
The key is to find reliable and knowledgeable creators. They still need to make big statements to sell the video, but if you've been watching, for example, Daniel Vadnal's content for a while It's pretty easy to conclude "oh, Dips, Chin-Ups and Squats, then". The problem with many "science Based" creators is that a lot of then don't really or completely know how science works, or make a new video for any new study they can put their hands on or make up, instead of relying on solid evidence.
@@-judi-2167 I agree that finding good creators is key (I like Daniel as well). Your 2nd point is related to what I was saying- what’s supposed to be an easy way for people to understand & learn to improve their fitness has become so unnecessarily contrary & cumbersome, which is why I didn’t agree about bodybuilders agreeing, due to these “science based” channels. Unfortunately, those channels are more easily found by people generally who may not sift through the mess like you and I.
@@-judi-2167 this is very true it is not that the sience is wrong the problem is that the creatoers fail to interpret the findings of the study. Just cause one study on middleaged untrained women showed a bit better muscule growth in one group over the other with a sample of n=10 dosent mean its now the best exercise ever just that a study with usless desgin showing a useless result. However there are lots of thing were there is generaly a consenus about baked up by alot of literature.
I've been taking a more strength oriented approach lately. I have a tendency to overdo my volume and intensity and with a strength mindset you're more incentivized to hold back a little. There's no reason you can't do something like 531 for the heavy compounds, some calisthenics for lats abs and single leg balance, and reserve RPE10 training for biceps and side delts.
In the same camp but have found a more moderate 8-5-3 (instead of 5-3-1) on my performance metrics. I work out solo so pushing heavy singles is too much risk for the reward imo and there seems to be some information that
If you already move a lot, won't emphasising front delts rather than rear delts hurt your aesthetics though? Cuz sure maybe your shoulders will look better, but your posture won't be as good?
The main things that I do are powerlifting mixed with explosive work (plyometrics, jumps, Olympic lift variations), and a ton of cardio. I throw some higher rep bodybuilding work into my powerlifting training because extra muscle helps with gaining strength.
I love the dissonance in My head hearing Your voice and seeing Your physique xD anyway, I appreciate that Your one of the few creators that does not go on and on about hypertrophy and getting big😂 Anyway wish You the best and thank You for all the info!
So I'm planning out next year's training regiment, and thinking about introducing some new modalities like I've seen on this channel, like Kettle Bell and heavy club and I was wondering if once a week for each is enough to be worth the trouble I do full body 3 times a week with calisthenics and dumbbells and what I wanted to do is tack on one of these additional training methods onto each of those sessions, like one day do Kettle Bell, one day do Heavy Club, and then the third day do martial arts. Is that sufficient to see meaningful progress from each of these modalities?
Great video with some excellent advice But my God those horrible modern public gyms, with everyone busy ignoring each other do look hideously uninviting
I have exactly the same sentiment, the average person on the streets refer me as doing body building which my physique is no way close & without any use PED's & a fit body is just a step closer than those who aren't even fit.
great video but actually for just bodybuilding you need to focus more on eccentric part of a rep not concentric. of course for new lifters it doesn't matter as much
bro i have been watching you for years now.... i want you to go on rogan, how can we make that happen? (yes i posted this on another video but i really want it to happen)
Thanks man! I really appreciate the support! In all honesty, I’m not personally really a fan of rogan. The exposure would be great, but I think I’m happy being a little more niche :-)
@@TheBioneer totally fair, but the conversation would be outstanding... i have learned so much watching your videos and it would be nice seeing you talk in depth with someone else who loves fitness. If you already have any long form convo please link me i would love to watch
Thanks man! I actually had longer chants with The Bodyweight Warrior, FitnessFAQs, Lebe Stark, and Hybrid Calisthenics. If you search Bioneer + any of their names, it will come up :-) I also chatted with KneesOverToesGuy, JaxBlade, and JC Santana on my channel!
Something I've never quite wrapped my head around: why do rep ranges seem to go from powerlifter strength without as much size, to bodybuilder hypertrophy, but then fall off again when it turns into endurance? Something to do with area under the volume curve? But what exactly?
4-30 can all produce similar growth with higher reps being taken closer to failure considering the underlying driver of mechanical tension seems to be similar. practically 6-15ish seems like a good starting point for most exercises though
Chest is a useless muscle not very prominent on any strongman before the invention of machines. Would lacking in this area be even considered a legitimate imbalance, or what we perceive as a big chest is the actual state of imbalance?
I'm a tricking athlete and a d1 volleyball player.. What kind of training would you recommend for me to build a more aesthetic physique without impacting negatively (or even better, impacting positively) my sports performance?
part of it would just be keeping weight gain rather conservative, ie. bulking 1-1.5lb/month which is extremely slow and hard to track but should mean nearly zero fat gain, except for the “off season” and cut shortly before your “in season” starts. basically periodize to play your most important games leaner if doing so helps your jumping etc. i would probably dose leg training a bit more conservatively with an eye on your vertical jump performance or other explosive metrics, and intentionally carve out more recovery in that aspect during times of the week or year with important games (ie. during playoffs, maybe barely train legs directly at all, or if your game is on sunday dont train them after thursday or something idk)
Sounds like you developed most of your physique when you went through more of your bodybuilding phase. Would you say that it is likely best to periodize training styles and not engage in all physical pursuits at once? I know from my personal experience when I tried to maximize both cardio and hypertrophy it made it very difficult to excel at either.
probably depends on how intensely you are taking other goals. genpop trying to run a 10k purely from a lifestyle perspective has no need to minmax, just eat enough and dont intentionally run and squat hard on back to back days too often. marathon+competitive BB it might make more sense to reduce training down to a maintenance dose for certain qualities now and then.
Just correcting here. Tell me if im wrong. But Muscle damage does not stimulate muscle growth. Muscle tension over time under hormonal conditions are the mechanisms of muscle hypertrophy. Isomtrics does not cause muscle damage but is arguably better in muscle hypertrophy and genesis
Not sure where this is coming from lately! Muscle damage, metabolic stress, and mechanical tension all contribute to hypertrophy. There have been some studies saying you only need mechanical tension but the same could also be said of the others. Eccentric training, for example, which is all about muscle damage, is highly effective for hypertrophy. And pump style training (creating metabolic stress) is brilliant for it - not to mention highly overrated. Can you tell me where you’re hearing this? Because I’ve seen a few people mention it and I’m curious.
@TheBioneer Muscle damage is an outdated theory of muscle hypertrophy. It’s a by-product of eccentric movements where the muscles are compromised. Mechanistically, muscle hypertrophy is predominantly initiated by mechanotransduction-induced mRNA signaling via mTOR activation. The reason people have been leaning toward this explanation lately is likely due to the works of Paul Wade. It’s also fairly obvious since steroids are effective, and cows with artificially inhibited myostatin bulk up without any training (though, of course, they’re cows).
Just a few points - metabolic stress is partly effective due to the build up of hormones that trigger mTOR and these are produced BY mechanical tension. Separating the two is practically meaningless - then you get the additional benefits such as angiogenesis, cellular swelling, deactivation of slow twitch fibre (due to hypoxia). Likewise you are incorrect in stating isometrics are good for muscle growth - they’re not very good at all. Otherwise you could just hold a position and hope. Dynamic movement and stretch are required which makes muscle damage an inevitable result of mechanical tension. Separating them is practically useless. Inflammation is a result of muscle damage and contributes greatly to hypertrophy - again through the same anabolic processes. There is an upper limit where this is no longer useful, but it’s folly to avoid it entirely. I could go on and on. It’s a highly complex interplay and you should watch out for people oversimplifying things in TH-cam videos.
@@Bodhi.01 also at some point You will probably hit platou so it may be a good idea to add weight to your exercises. However, you dont need to buy any weighted vest. Bacpack with some sand in garbage bag will do the trick
I'd love for you to see the program I came up with for Ornexa Fitness. I think I created something with truly functional training balanced perfectly with traditional martial arts training. Every 60 minute session begins with dynamic warm ups, then weights/calisthenics session, followed by kata training, combo drills, 3 rounds of sparring, and a full body cool down. It's a 3 year program with 432 programmed classes, and 7 levels of progression, that focus on mastering skill/technique and progressive overload to show progress and to progress in level within the system.
How can the bioneer read my mind for 2025 goals. I want to build more muscle in 2025 but not lose the fitness and functionality I gained in 2024. I ture 48 next year, and Im a dad, so I need the fitness to keep up with my son. I started the kettlebells curls, and my biceps have definitely developed.
Have you ever watched Golden Era Bookworm? I believe some of its old style secret would interest you,like widening the shoulder bone frame, training the intercostal muscles and widening the ribcage.
I use exercises from bodybuilding, calisthenics, powerlifting, physiotherapy, strongman, weightlifters, functional, and so on I don't just want muscle, I want an equilibrium of muscle, strength, aesthetic, flexibility and coordination All this to support mental and physical health
Bodybuilders aren't weak. Any bodybuilder with a good physique is strong relative to their rep and set scheme, and can transition into powerlifting with no problem.
Bodybuilders and Powerlifters are not even remotely the same. Powerlifters train fast twitch fibers which generate power. Hypertrophy, aka muscle building trains slow twitch fibers. An analogy which illustrates this comes from track and field. A sprinter (fast twitch fibers) can transition to middle or long distance running way easier then a middle or long distance runner can transition to sprinting.
@davidwagner9644 except you're wrong because there's carryover from hypertrophy training to strength training. A bodybuilder whose goal is to get bigger is going to train a higher rep range closer if not to failure, but part of muscle building progression is increasing the weights. No natural bodybuilder who is big is lifting light weights. If an advanced bodybuilder trained like a powerlifter, they'd be putting up big numbers. Powerlifters even utilize hypertrophy movements and phases in their programs because the bigger they are in relation to their weight class, the better the numbers they are putting up. You're completely wrong.
@@awjdm Expect the science says you are wrong. Strength is optimally developed through High Intensity/Low Volume training, so 85% or higher of your 1 rep maximum on compound lifts for 1 to 5 reps. Hypertrophy is optimally developed through High Volume at Moderate Intensity so 6 to 15 repetitions at 60 to 80% of you 1 tep max on compound exercises. One of the problems these days is we have Social Media Distortion. There are clips of Ronnie Coleman squatting 800lbs but if you listen to Ronnie he talks about doing higher reps at 600lb. Ronnie Coleman was 290lbs when he squatted 800llbs. There are powerlifters who weigh 290 and squat 1,000, 1,110lbs. While Ronnie was incredibly strong for a bodybuilder he would've not been a great powerlifter because he trained slow twitch fibers.
@davidwagner9644 except I've only trained my arms and bodyweight dips, and my bench went up, and I overhead pressed 225. Mind you, I was doing high reps for arms and dips and hadn't trained specifically for the press. You reference science, but science is always contradicting itself, and you don't reference any studies. Muscle can be built with high intensity and low volume, high volume, and high frequency. I'm very aware of RPE and that powerlifters don't train for/to failure. I'm also aware they have hypertrophy phases so they can build more muscle.
Hello Adam, I have been loving your content and what you stand for. I just dropped you an email for potential partnership, as an iOS workout app developer. Would love to have you take a look.
I incorporate his previous video about the kettlebell halo into my workouts, but with one specific augmentation; i purposely practice the worst form possible so i constantly batter all angles of my skull with the kettlebell. Thus improving skull strength and, naturally, my raw brain ability. For example, i can now constantly smell burning rubber. Something i couldnt do before. Progress.
Umm, you can't bodybuild without gaining size. Gain and build are basically the same thing in this context. Do you mean get stronger without gaining size? Look at slow, deliberate, and isometric movement. Think of rock climbers, who are incredibly strong but extra weight is detrimental to their goals. You rarely see a truly jacked person rock climbing.
@@awjdm Well, sure, technically. But I have never seen anyone at my climbing gym who comes regularly for a long period of time turn in to Arnold. They all turn lean and sinewy looking.
Please explain your perspective? Are you from the camp asserting that all you need is mechanical tension? While there’s some truth to the idea that *any* of these stimuli can work independently, anyone with actual experience will tell you that the other two absolutely are highly effective for muscle growth. This is a few people citing a few studies and wanting to have their hot take. It, too, shall pass. Edit: spelling.
@TheBioneer Muscle damage or metabolic stress does not cause muscle growth that's a fact. Read some studies. It's actually detrimental to growth, which makes sense. Read some current literature pal. Also, metabolic stress does not build muscle; it causes a build-up of lactic acid from high repetion style workouts. Mechanical tension does and us proven, the other two methods you stated are not. There are plenty of studies and scientists on YT with a plethora of information, check it out.
On TH-cam, yeah. There you go. Can you tell me who so I can check it out? Again, I’m well aware there are some studies showing you can build muscle with just mechanical tension. You must know that doesn’t make it “proven.” We’ve danced this dance countless times before. Look at the huge amount of evidence for something like eccentric training as a tool for hypertrophy. Why does it work? Because of high muscle damage. Look at the effectiveness of high rep push ups for prisoners, for example. A great example of metabolic stress in action. Bodybuilders have been using these techniques for decades. Lactic acid is not what causes discomfort dying metabolic build up, it’s lactate. And a plethora of hormones. There are also countless other effects - it stimulates angiogenesis for instance, and it has a hypoxia effect (like BFR - also backed by lots of evidence and practical application). There are countless issues with drawing the conclusions you are from these studies. People get very carried away when they see a study or two hinting at something under very precise and controlled conditions. Be careful speaking in absolutes.
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seeing you inside a building is like seeing a unicorn in target. its a crime
You never lied
😂😂😂
At least he doesn't have a tshirt on
I see no laws about unicorns in target 🤨
Nvm im p sure its no pets
Man you look absolutely massive, your arms and shoulders are so dense and detailed. Well done!
He looks like batman.
This is in line with what I aim for; training to perform like an action hero AND look like one.
except you're a hero to no one and you just look like what others envisioned heroes to be like... how about some individuality and just being happy with who you are...?
c r i n g e
I've been workingout for years. What I can say is what's really been helping me is workingout without concentration. Like when I'm doing push ups or weights I just go with the flow. In that way it's actually shown me how strong I really am.
I do certian exercises with concentration. But usually just going woth the flow has been helping me out big time! Un-tensing your body without loosing your proper form.
This approach makes sense. My job is landscape maintenance and I ride bike a lot. I've noticed reducing frequency based on how hard I'm working is required. Also, a 40 minute bike ride with a few hills must count as leg workout and when it's lower body day I focus mostly on posterior chain. Winter is here, work is done, biking in cold rain is 🐂💩, so my workouts are lil more frequent ( every other day) upper lower and added a couple more exercises.
I mix many fitness / bodybilding styles: barbell + dumbells, kettles, bulgarian bag, expander + bands, clubbell, bodyweight training, passing a monkeybars, rings. I am inspired by Bioneer and it really works. Because I am bored too fast doing one thing, changing every training day the way of workout keeps me in focus and attention.
Same to the letter.
It's important to mix it up. Back in the day (I have mobility and nerve problems now so it's harder) I did Muay Thai, eacrima, jiu jitsu, lifting, HIIT(we called it circuit training), pretty much everything but running. I could never stand running. Lol
I do martial arts,calisthenics,kettlebells,dumbbells,plyometrics and yoga
@@buchananmma running is also not my my preferrefd activity lol
Yeasterday I was just thinking about how am I shrinking from more cardio based activity and how to make myself a little bigger without sacrificing performance. One night later you upload this lifesaver. Thanks Adam
I just recently started adding some quick drop sets in before my normal workouts, and it's awesome! I get a decent pump that I feel the next day, but I'm still able to work out every day. Your approach to fitness is really inspiring! Keep up the excellent work!
Even doing just a little bit of bodybuilding for legs can actually improve performance in sport. Having more muscle fibres as a result of hypertrophy has a multiplier effect on strength and endurance that you get from your sport. In fact, strength training is also useful to isolate as you mostly focus on endurance with sport.
Breath of fresh air seeing someone not shit on body building for once.
@@ranfan1820it’s really only useful for bone building for sedentary modern man
I recently found out the volume of each muscle group ,added up and the disparity between lower body and upper is clear. Just the quads alone are equal to all upper body muscles. Adding hips,glutes,hams and calves,more than twice. There is much more sense in growing lower body hypertrophy to have bangs for your buck, like 3:1.
This type of video is the reason why I've been watching since your early days
Glad to see your channel growing to 895k subscribers. This channel provides excellent content on all aspects of physical improvement. Well researched and presented ❤🤟🤟
I will experiment with this in my training! You are always inspiring and hope to get to your level in some form!
10:28 I'll absolutely use this in my training going forward. I'm a cyclist and I'm happy with my legs... but in my heart of hearts I want jacked shoulders and forearms too.
You best trained muscle can't even be seen, your heart.
I would rather look like a wet noodle and feel incredibly healthy, than looking like a bull, feeling sick.
It’s always funny to me how so many fitness content creators focus on perfecting a system. “The ultimate exercise,” “the best way to recover,” all of these things are unnecessary in building an extraordinary physique, at least in my opinion. And all it takes to build an extraordinary physique is to do beyond-the-ordinary exercise. Thanks as always for your ongoing education! Would love to see a rope flow vid, been seeing that around more and more
In the late seventies and eighties, the martial arts teachers I trained under discouraged students from bodybuilding. Then ,in the nineties to present, heavy weight training was encouraged for MMA fighters.
@ReasontoLiveAdventures because they believed having muscle would slow you down when quite the opposite is true. The top athlete is most sports, which is carrying quite a bit of muscle. That's why I don't get bioneers' stance on powerlifting and bodybuilding. You can honestly do a ton of either, along with a mobility routine and a martial art, and still move very well.
Aleksandr Karelin proves lifting is great for fighting
Thats very much my approach. I did muay thai and BJJ for 7 years and then rock climbing for the last 5 years while training some muscles that are less stimulated (pecs, triceps, legs) after my climbing sessions. Takes me 20 minutes after my climbing 3 times a week and I am very happy with the results.
Personally I start with bodybuilding as my base, and then add different modalities from there. Love your program too! I've incorporated a lot of ideas from it
I think this is the way to go for some who has a sedentary lifestyle. I do a desk job and have never been into sports so when I got started I was so weak that all I could manage was light weights. Bodybuilding helps you build up to the point where your muscles are functional enough to start pursuing skills. I've branched out into some Powerlifting, Rings, and Sandbags none of which I would have been able to pull off if I hadn't built my base first.
same for the most part
I enjoy power building, combined with some box jumping, smashes, power cleans, sprinting, and mountain biking. The focus is on getting stronger, but supported by all these other activities to keep my body healthy.
The only thing I don't like is mobility stuff. It is just not fun for me. So, I do probably not as much as I should :(. Who knows, maybe I find once a routine that I like and I'll start to do it more seriously.
I built my muscle using bodyweight and resistance bands (mobility bands some others would call it). Honestly I've been working out for 5 years, almost 6 actually since I started working out February of 2019 before the pandemic.
To answer this question of how to bodybuild without bodybuilding, to answer this question its actually simple; stick to upper/lower/full body split using push, pull, legs, hinging, and loaded carries movements using foundational exercises. All less than 30 minutes of your day training every other day, hence train bi-daily. You should consider moving and mobilizing yourself and less on strength and power training. This can apply to weight training as well but I personally do calisthenics and resistance bands training only. In future I would look forward to training with kettlebells and some yoga into my training as well.
I also use only resistance bands, a weighted vest, and a couple light kettlebells
I love resistance bands and I want to get a weight vest and some rings soon.
Always learning is always good.
Thanks once again Adam! It would be cool to have some sort of simple test for different muscle groups and types of fitness which one could perform periodically and measure progress…
This channel is gem
I like to split my hypertrophy and strength workouts because of fatigue and work. Plus, concentration. I give every modality and protocol its own time. Strength, hypertrophy then Cardio/conditioning usually in that order. The goal is to give a hard effort in the workouts while still remaining effective at work.
Hey Adam, filmmaker here, i think you could use a little more fill light on your face on camera left, and some more ambient light in the background (maybe also some more visual interest back there, like a horizontal shaft of hardish light across the top third of the background). Great video otherwise, I really like your content and I have built my own routine largely based on things I’ve learned from you. Thanks and I really like the cinematography otherwise!
But he has Batman's silhouette looking over his shoulder. Of course that means as in Adam West to me, I'm guessing something else to Adam.
I love this post. If I had a TH-cam channel I like to think I would really appreciate this kind of input.
In the last Olympics various calisthenics teams were asked by magnus midtbø if they trained abs and all of them replied no. There is some truth to skipping an already overworked muscle but that depends on perspective. If your trying to train fast twitch glycolitic muscles and your doing road biking then I would still train strength because biomechanically your body is likely changing those fast muscle types to hybrid or slow muscle types. Besides that there is different neurological adaptions happening both at the motor cortex level and through the local, spindal nerve/goji tendon level.
Love the Jaxblade shirt!!
Please do a collaboration with The Stone Circle.
Yes, that would be perfect. Great suggestion!
Hell yeah please! 💪🏽💪🏽
I second this, keep the hype up
Good ideea!!
Gonna give this a try! Already doing calisthenics training so will throw in a little extra juice for the arms, shoulders and chest 😅
I swim, bike and run. Im in my 60s and started resistance training during covid to be able to continue training while confined to the house. I've kept it up since because I definitely got stronger
Looking forward to trying out your program!
Excellent strategy Sir!
Thank you for your videos!!! Keep up the great work! Always interesting and informative content! Your videos boost my motivation! Thanks
One arm bench dips. Never seen that before but you have a great one arm push up so you make it look easy.
Always an intelligent approach to training. 🤝🏼
@TheBioneer Are you aware of pelican push ups? Since you mentioned biceps and chest, and in the video you're doing one-handed dips i figured you might enjoy them. If you want a comprehensive tutorial DominkSky has one. By the way thanks so much for the content you put out, your perpetual encouragment to try new things is really refreshing and always welcome. I've been a fan for years, and regardless of time you always have interesting topics to hear, so thanks for that open mind and keep up the good work. I hope that you are having a merry christmas and a happy holliday season! :D
Never thought of putting the muscle building stuff at the end of the workout. Out of habit, I've always done the heavy stuff first when I'm fresh, then moved to things like crunches and box jumps. Since I'm no longer focused on power lifting, I should probably be doing it the other way around.
I PEEPED THE JAXBLADE TANK! BOO YEAH YOU ROCK BIONEER!
Dude, this is awesome! Thanks!
Bioneer yo are amazing, I am 44 and I will start again to workout. I will follow your advice to go this time! Lastly, you love Batman as much as me, I named my kid Bruce in honor a my hero. Happy 2025!
I never train biceps. I train more standard fitness to maintain my physique, while working on skills like martial arts, parkour, floorwork, calisthenics, etc. I do care about maintaining aesthetics, but reason why I never train biceps is cuz I do pull ups where I get some secondary bicep work in, also with front delts and triceps i get that in from working pecs with dumbbells... I mostly just work on chest and lats and then a shoulder workout which is briefer, working rear delts and side delts. Once in a while when I wanna workout for just 10 mins I'll do the occasional bicep workout, prefereably sticking solely to L-Sit chin ups working the core, sometimes I'll do some dumbbell curls too though.
No legs?
@@guilhermegarcia8750 Yeah, no legs. I used to early on when I got into fitness and was trying to follow the general advice... I was always a bit worried about heavy squats so I did leg presses to build strength and boost testoterone or whatever... but eventually I stopped and seeing as I already did martial arts and biked everywhere, I figured I got enough functional leg work... nowadays I get even more as I also do parkour and experiment with stuff like animal flow and such as well,... never wanted big tree trunks, but my legs are flexible and decently strong (I can do full splits and pistol squat)
Hey Adam, have not commented in a good while, I still appreciate every upload though! Would you mind sharing a bit about your current video production (current camera, software etc.) here or on the blog?
The same as it has been for years now - still using a Sony A7SIII and a smaller B camera with the same sensor (I just use one of them 90% of the time, though). I use Premiere to edit and for a shoot like this at the gym, just a gorilla pod or something.
For bigger shoots, I’ll occasionally bring a gimbal, a drone (DJI Mack 3), tripod, videographer (Liam usually these days), couple lights. At the office it’s the same set up but with some lights.
Why do you ask? Are you starting a channel? Love talking about this stuff :-)
@@TheBioneer Cheers for the response! I vaguely remember you using the A7SIII. Even budget alternatives like the fx30 are a bit beyond my budget but I'll keep an eye out on offers. Have you tried DaVinci Resolve and if so, how does it compare? I'm starting to grasp the software, so sunk cost keeps me from considering the switch. A drone and a videographer are dreams to consider some other time, thanks nontheless :)
I seriously debate trying out the whole youtube thing, your channel has been an inspiration for a while with how you obviously experiment a lot both from a videography standpoint as well as content-wise with a few detours here and there (I always liked your 30 minute videos going on a neuroscience/humanism tangent).
So not really sure if I want to go the fitness route or prioritise other interests (politics, sociology, philosophy which have some really cool crossovers to fitness) but I think it's important to choose a way that leaves you open to refocus the channel according to your own interests which I think your channel is a good example for.
I’m the exact same with Premiere! Would love to try Resolve and I hear great things. I do actually own it, too. Just would mean starting again from scratch. Especially with all the After Effects I’m currently learning. Adobe has serious issues with quality control and business ethics though, and colour grading in Resolve looks fantastic.
That’s precisely it! If I was stuck just making the same video all the time I’d get bored pretty fast. I actually try and make every video slightly unique from an aesthetic point of view. Although I’m currently keeping it simple as I’m working on something gigantic at the same time.
Plus there is so much pure, dry fitness content out there. Sounds like you have an amazing range of interests and if you could find a way to fuse that combination into your own niche I would definitely love to watch that kind of thing! Sure others would, too :-)
@@TheBioneer If I remember correctly colour correction and grading is how Resolve came to be so I'm sure that's a main selling point. I'm not fit to judge how long it would take you to reach your own quality standards in Resolve but it sounds like going with the status quo makes sense while you're busy with "something gigantic" (good luck with that and looking forward to it!).
I appreciate that equipment to you might serve a double role, increases video quality and makes the possibility space to experiment larger.
To me there are a lot of fears associated with starting a channel, and some of the main ones are: Am I not expert enough to warrant peoples' attention if my niche is that broad, can I help anyone with my content if I try to restrict it and wouldn’t I burn out? Not sure how you think about your impact on people but I always classified your videos as ones where you have one or two central points per video that are supposed to make people stop and think: That sounds like a good thing to try out for myself. I’m sure to some you were a gateway drug into martial arts or parkour for example.
I’d like that role of someone who synthesises past ideas and research into a coherent narrative, gives ideas on how to carry it over to the viewer’s life. I agree with you re: TH-cam fitness, there is a lot of recycling. That is kind of fair because 1. viewer goals don’t change drastically and 2. the scientific method is slow in a field, especially with the current level of research funding in exercise science.
But, like, there is so much interesting debate to be had if you move the needle even a bit beyond “just fitness”: Thinking about our loved ones, how do you exercise with kids? How can you motivate your parents or grandparents to move more, maybe do some stuff together? Right now you and me want to look, act and move like superheroes, we can apply a lot of our motivations to think about their quality of life. What can an 80 year old do that gives them the equivalent of what I feel when I unlock a calisthenics movement. What can we do in our communities? How can you practically build an outdoor gym for you and your neighbours? How can we talk about fitness to strangers? You talked before about how you get looks for weird exercises in the open, how can we reduce stigma for that, get people excited, lower the threshold to participation? What does a fit village or a fit city look like? Fitness blends into public health and infrastructure design here. I feel like people overlook how much power they have in these areas and how much people care about the philosophy of training, even if they don’t say it. I met two wildly different people recently who told me that they were highly inspired to train by that Socrates quote (”No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”) which I thought was noteworthy.
Then there is my whole other (pretty leftist) interest in decommercializing and commodifying fitness and health. You and some others go a long way in convincing people that little goes a long way in terms of equipment. Even steroids are topical here I think. I could go on but that should suffice for now. I feel like this whole area is underserved and there’s an audience. Thanks for the encouragement :)
While I have you maybe you could say a thing or two about how you come up with video topics. I’m sure view counts and feedback are important but how does a video idea come to be typically?
I had a 2 exercise per day workout but know that my work schedule got rearranged, know I focus on doing 1 exercise per day but with more volume. Hopefully I can optimize my time and go back to 2 exercises per day. Thanks for the inspiration.
and BUY for now. DONE 🌄🗝️
thankyou 🙏🏽
That's a pretty good take for all us normies. I actually have found that as I've focused on just what will build me the most muscle, that it's been distracting from what I actually like to do when I workout.
Please make video about overcoming isometrics for calisthenic skills.It may allow to learn most of static skills in much less time compare traditional methods as OI builds strength in specific angle very fast.
P.S.No one have ever done video on this topic.
I wanna talk about ANOTHER scenario where bodybuilding can come in handy: If you're just getting into fitness later in life. When you hit 40+ if you haven't been working out fairly consistently, it's EASY to run your body into the ground and end up getting sick. While compound movements are GREAT for fitness, they're also very taxing on the body. Isolation exercises can allow you to ease into it at first by isolating the muscles that need the most work.
I don’t agree with “specific strategies that are generally agreed upon by most bodybuilders” because every 5 mins, “fitness” TH-camrs have something new that’s the “best” way to bodybuild which tends to contradict other people and/or previous claims (sometimes even from themselves), typically “science based”.
Otherwise great vid as always 🙏🏾
Keyword is by bodybuilders. Most fitnessinfluencers are just fitness models. AthleanX comes to mind.
The key is to find reliable and knowledgeable creators. They still need to make big statements to sell the video, but if you've been watching, for example, Daniel Vadnal's content for a while It's pretty easy to conclude "oh, Dips, Chin-Ups and Squats, then".
The problem with many "science Based" creators is that a lot of then don't really or completely know how science works, or make a new video for any new study they can put their hands on or make up, instead of relying on solid evidence.
@@-judi-2167 I agree that finding good creators is key (I like Daniel as well). Your 2nd point is related to what I was saying- what’s supposed to be an easy way for people to understand & learn to improve their fitness has become so unnecessarily contrary & cumbersome, which is why I didn’t agree about bodybuilders agreeing, due to these “science based” channels. Unfortunately, those channels are more easily found by people generally who may not sift through the mess like you and I.
@@-judi-2167 this is very true it is not that the sience is wrong the problem is that the creatoers fail to interpret the findings of the study. Just cause one study on middleaged untrained women showed a bit better muscule growth in one group over the other with a sample of n=10 dosent mean its now the best exercise ever just that a study with usless desgin showing a useless result. However there are lots of thing were there is generaly a consenus about baked up by alot of literature.
I've been taking a more strength oriented approach lately. I have a tendency to overdo my volume and intensity and with a strength mindset you're more incentivized to hold back a little. There's no reason you can't do something like 531 for the heavy compounds, some calisthenics for lats abs and single leg balance, and reserve RPE10 training for biceps and side delts.
In the same camp but have found a more moderate 8-5-3 (instead of 5-3-1) on my performance metrics. I work out solo so pushing heavy singles is too much risk for the reward imo and there seems to be some information that
@@bobnewkirk7003 I haven't tried GZCL but it looks like it's got the right idea (with different T3 choices like you said)
If you already move a lot, won't emphasising front delts rather than rear delts hurt your aesthetics though? Cuz sure maybe your shoulders will look better, but your posture won't be as good?
I do Bjj and calisthenics, finishing with a few specific bodybuilding exercises, like you
The main things that I do are powerlifting mixed with explosive work (plyometrics, jumps, Olympic lift variations), and a ton of cardio. I throw some higher rep bodybuilding work into my powerlifting training because extra muscle helps with gaining strength.
I love the dissonance in My head hearing Your voice and seeing Your physique xD anyway, I appreciate that Your one of the few creators that does not go on and on about hypertrophy and getting big😂
Anyway wish You the best and thank You for all the info!
So I'm planning out next year's training regiment, and thinking about introducing some new modalities like I've seen on this channel, like Kettle Bell and heavy club and I was wondering if once a week for each is enough to be worth the trouble
I do full body 3 times a week with calisthenics and dumbbells and what I wanted to do is tack on one of these additional training methods onto each of those sessions, like one day do Kettle Bell, one day do Heavy Club, and then the third day do martial arts. Is that sufficient to see meaningful progress from each of these modalities?
2:53 The comment about sonic and deviant art was so outta pocket💀💀
@totod514 😂😂😂😂 After sonic 06 the devs are deviant themselves for that kissing scene sm h
You tell me I started saying no way 😭.
Great video with some excellent advice
But my God those horrible modern public gyms, with everyone busy ignoring each other do look hideously uninviting
Thanks i was wondering about this?
I have exactly the same sentiment, the average person on the streets refer me as doing body building which my physique is no way close & without any use PED's & a fit body is just a step closer than those who aren't even fit.
great video but actually for just bodybuilding you need to focus more on eccentric part of a rep not concentric. of course for new lifters it doesn't matter as much
bro i have been watching you for years now.... i want you to go on rogan, how can we make that happen? (yes i posted this on another video but i really want it to happen)
and recently he has been mulling over this idea that humans need exercise to be happy due to evolution, and i think you could speak on that deeply
Thanks man! I really appreciate the support! In all honesty, I’m not personally really a fan of rogan. The exposure would be great, but I think I’m happy being a little more niche :-)
@@TheBioneer totally fair, but the conversation would be outstanding... i have learned so much watching your videos and it would be nice seeing you talk in depth with someone else who loves fitness. If you already have any long form convo please link me i would love to watch
@@TheBioneer keep teaching us to be superheroes in secret!!!
Thanks man! I actually had longer chants with The Bodyweight Warrior, FitnessFAQs, Lebe Stark, and Hybrid Calisthenics. If you search Bioneer + any of their names, it will come up :-) I also chatted with KneesOverToesGuy, JaxBlade, and JC Santana on my channel!
Something I've never quite wrapped my head around: why do rep ranges seem to go from powerlifter strength without as much size, to bodybuilder hypertrophy, but then fall off again when it turns into endurance? Something to do with area under the volume curve? But what exactly?
4-30 can all produce similar growth with higher reps being taken closer to failure considering the underlying driver of mechanical tension seems to be similar.
practically 6-15ish seems like a good starting point for most exercises though
I was just thinking about Calisthenics Body Building and saw this before I got to the search bar
Great vid👊💪💪👍🦇🦇🦇🦇🦇🦇🦇
Chest is a useless muscle not very prominent on any strongman before the invention of machines. Would lacking in this area be even considered a legitimate imbalance, or what we perceive as a big chest is the actual state of imbalance?
@jprice_ if you're a woman then you can't see chest growth in the gym if you're a man you can definitely see some progress
@@cryptocsguy9282woman can absolutely see pec muscle
imbalance is relative to goals ie aesthetic or performance. i dont think there is an immutable naturalistic law.
Chest is very good for throwing and pushing,like shotput.
I'm a tricking athlete and a d1 volleyball player.. What kind of training would you recommend for me to build a more aesthetic physique without impacting negatively (or even better, impacting positively) my sports performance?
part of it would just be keeping weight gain rather conservative, ie. bulking 1-1.5lb/month which is extremely slow and hard to track but should mean nearly zero fat gain, except for the “off season” and cut shortly before your “in season” starts. basically periodize to play your most important games leaner if doing so helps your jumping etc.
i would probably dose leg training a bit more conservatively with an eye on your vertical jump performance or other explosive metrics, and intentionally carve out more recovery in that aspect during times of the week or year with important games (ie. during playoffs, maybe barely train legs directly at all, or if your game is on sunday dont train them after thursday or something idk)
@justasquatspecialist thanks!!
Sounds like you developed most of your physique when you went through more of your bodybuilding phase. Would you say that it is likely best to periodize training styles and not engage in all physical pursuits at once? I know from my personal experience when I tried to maximize both cardio and hypertrophy it made it very difficult to excel at either.
probably depends on how intensely you are taking other goals. genpop trying to run a 10k purely from a lifestyle perspective has no need to minmax, just eat enough and dont intentionally run and squat hard on back to back days too often. marathon+competitive BB it might make more sense to reduce training down to a maintenance dose for certain qualities now and then.
Can u colab with coach greg do a set?
how do you train right know?
Your physique is 💯 love your channel
Sonic and Deviantart :D The worst thing is I know what you mean. I needed some shots of bleach after that, through my eyes.
Just correcting here. Tell me if im wrong. But Muscle damage does not stimulate muscle growth. Muscle tension over time under hormonal conditions are the mechanisms of muscle hypertrophy. Isomtrics does not cause muscle damage but is arguably better in muscle hypertrophy and genesis
Not sure where this is coming from lately! Muscle damage, metabolic stress, and mechanical tension all contribute to hypertrophy. There have been some studies saying you only need mechanical tension but the same could also be said of the others. Eccentric training, for example, which is all about muscle damage, is highly effective for hypertrophy. And pump style training (creating metabolic stress) is brilliant for it - not to mention highly overrated.
Can you tell me where you’re hearing this? Because I’ve seen a few people mention it and I’m curious.
@TheBioneer be back to you when I have a day off 😂
@TheBioneer Muscle damage is an outdated theory of muscle hypertrophy. It’s a by-product of eccentric movements where the muscles are compromised. Mechanistically, muscle hypertrophy is predominantly initiated by mechanotransduction-induced mRNA signaling via mTOR activation.
The reason people have been leaning toward this explanation lately is likely due to the works of Paul Wade.
It’s also fairly obvious since steroids are effective, and cows with artificially inhibited myostatin bulk up without any training (though, of course, they’re cows).
Just a few points - metabolic stress is partly effective due to the build up of hormones that trigger mTOR and these are produced BY mechanical tension. Separating the two is practically meaningless - then you get the additional benefits such as angiogenesis, cellular swelling, deactivation of slow twitch fibre (due to hypoxia).
Likewise you are incorrect in stating isometrics are good for muscle growth - they’re not very good at all. Otherwise you could just hold a position and hope. Dynamic movement and stretch are required which makes muscle damage an inevitable result of mechanical tension. Separating them is practically useless. Inflammation is a result of muscle damage and contributes greatly to hypertrophy - again through the same anabolic processes. There is an upper limit where this is no longer useful, but it’s folly to avoid it entirely.
I could go on and on. It’s a highly complex interplay and you should watch out for people oversimplifying things in TH-cam videos.
@@TheBioneer statics do build muscle as long as you progressively overload them like any other movement.
Let's go!
Could you please explain how to build strength without weights
Bodyweight training
@wikoskrolczarnobyla3059 thanks
@@Bodhi.01 also at some point You will probably hit platou so it may be a good idea to add weight to your exercises. However, you dont need to buy any weighted vest. Bacpack with some sand in garbage bag will do the trick
I'd love for you to see the program I came up with for Ornexa Fitness. I think I created something with truly functional training balanced perfectly with traditional martial arts training. Every 60 minute session begins with dynamic warm ups, then weights/calisthenics session, followed by kata training, combo drills, 3 rounds of sparring, and a full body cool down. It's a 3 year program with 432 programmed classes, and 7 levels of progression, that focus on mastering skill/technique and progressive overload to show progress and to progress in level within the system.
I do well with a total body workout using all compound exercises 2X a week.
How can the bioneer read my mind for 2025 goals.
I want to build more muscle in 2025 but not lose the fitness and functionality I gained in 2024. I ture 48 next year, and Im a dad, so I need the fitness to keep up with my son. I started the kettlebells curls, and my biceps have definitely developed.
lmao thr deviant art mention is crazy
I always laugh when i see or hear people say bodybuilders have 'fake" muscle lol
Form follow function.
I tried to purchase sft2.0 recently and it says status is failed. Anyone know what to do?
Have you ever watched Golden Era Bookworm? I believe some of its old style secret would interest you,like widening the shoulder bone frame, training the intercostal muscles and widening the ribcage.
I use exercises from bodybuilding, calisthenics, powerlifting, physiotherapy, strongman, weightlifters, functional, and so on
I don't just want muscle, I want an equilibrium of muscle, strength, aesthetic, flexibility and coordination
All this to support mental and physical health
SammyClassicSonicFan collab when?!?! Hahaha
Isn't "functional fitness" a tautology?
@antonroux6737 Functional fitness is fitness on adhd. Doesn't mean much of anything. Function is relative to the individual and their goals.
Basically, "functional" relates to improving body movement (i.e. the strength to move your body better).
2:53??
the music in this video is too much.
Make a point... You skert around the point... You know what youre doing but you've forgotten the most important point.. You've forgotten about fun....
wowww 26 seconds ago!!
Focuses on functional fitness. Looks like a bodybuilder. Win win
Dudo de que este señor no tomo esteroides
I just wanna know how to do it without making working out my entire identity or having it take over my entire life. 😅
keep having other hobbies
@@justasquatspecialist having other hobbies is precisely half the reason why I don't want working out taking over my life. 😅
@ so train 3x instead of using 6x as an excuse to quit the other stuff
Just ask deviant art 😂😂💀
Please tell me someone else caught that
Bodybuilders aren't weak. Any bodybuilder with a good physique is strong relative to their rep and set scheme, and can transition into powerlifting with no problem.
Bodybuilders and Powerlifters are not even remotely the same.
Powerlifters train fast twitch fibers which generate power.
Hypertrophy, aka muscle building trains slow twitch fibers.
An analogy which illustrates this comes from track and field. A sprinter (fast twitch fibers) can transition to middle or long distance running way easier then a middle or long distance runner can transition to sprinting.
@davidwagner9644 except you're wrong because there's carryover from hypertrophy training to strength training. A bodybuilder whose goal is to get bigger is going to train a higher rep range closer if not to failure, but part of muscle building progression is increasing the weights. No natural bodybuilder who is big is lifting light weights. If an advanced bodybuilder trained like a powerlifter, they'd be putting up big numbers. Powerlifters even utilize hypertrophy movements and phases in their programs because the bigger they are in relation to their weight class, the better the numbers they are putting up. You're completely wrong.
You need to get bigger to get stronger
You need to get stronger to get bigger
@@awjdm Expect the science says you are wrong. Strength is optimally developed through High Intensity/Low Volume training, so 85% or higher of your 1 rep maximum on compound lifts for 1 to 5 reps.
Hypertrophy is optimally developed through High Volume at Moderate Intensity so 6 to 15 repetitions at 60 to 80% of you 1 tep max on compound exercises.
One of the problems these days is we have Social Media Distortion. There are clips of Ronnie Coleman squatting 800lbs but if you listen to Ronnie he talks about doing higher reps at 600lb. Ronnie Coleman was 290lbs when he squatted 800llbs. There are powerlifters who weigh 290 and squat 1,000, 1,110lbs. While Ronnie was incredibly strong for a bodybuilder he would've not been a great powerlifter because he trained slow twitch fibers.
@davidwagner9644 except I've only trained my arms and bodyweight dips, and my bench went up, and I overhead pressed 225. Mind you, I was doing high reps for arms and dips and hadn't trained specifically for the press. You reference science, but science is always contradicting itself, and you don't reference any studies. Muscle can be built with high intensity and low volume, high volume, and high frequency. I'm very aware of RPE and that powerlifters don't train for/to failure. I'm also aware they have hypertrophy phases so they can build more muscle.
CrossFit.
Yv😮
2 mins in, already jizzed
Hello Adam, I have been loving your content and what you stand for. I just dropped you an email for potential partnership, as an iOS workout app developer. Would love to have you take a look.
What about training your skull
I incorporate his previous video about the kettlebell halo into my workouts, but with one specific augmentation; i purposely practice the worst form possible so i constantly batter all angles of my skull with the kettlebell. Thus improving skull strength and, naturally, my raw brain ability.
For example, i can now constantly smell burning rubber. Something i couldnt do before. Progress.
How to bodybuild without gaining size? Would be a good video too!
Umm, you can't bodybuild without gaining size. Gain and build are basically the same thing in this context.
Do you mean get stronger without gaining size? Look at slow, deliberate, and isometric movement. Think of rock climbers, who are incredibly strong but extra weight is detrimental to their goals. You rarely see a truly jacked person rock climbing.
@bellsell1742 thay is completely counterintuitive to bodybuilding.
@Snerdles except regardless of training modality, if you introduce a new stimuli, you're going to inevitably grow muscle.
@@awjdm Well, sure, technically. But I have never seen anyone at my climbing gym who comes regularly for a long period of time turn in to Arnold. They all turn lean and sinewy looking.
@@Snerdles I'm saying you'll build muscle if the stimulus is new. Nobody said anything about looking like Arnold. He took steroids lol.
Muscle damage and metabolic stress both hinder muscle growth! I'd re asseses your training and knowledge on hypertrophy. ✌️
Please explain your perspective? Are you from the camp asserting that all you need is mechanical tension? While there’s some truth to the idea that *any* of these stimuli can work independently, anyone with actual experience will tell you that the other two absolutely are highly effective for muscle growth. This is a few people citing a few studies and wanting to have their hot take. It, too, shall pass.
Edit: spelling.
@TheBioneer Muscle damage or metabolic stress does not cause muscle growth that's a fact. Read some studies. It's actually detrimental to growth, which makes sense. Read some current literature pal. Also, metabolic stress does not build muscle; it causes a build-up of lactic acid from high repetion style workouts. Mechanical tension does and us proven, the other two methods you stated are not. There are plenty of studies and scientists on YT with a plethora of information, check it out.
On TH-cam, yeah. There you go. Can you tell me who so I can check it out?
Again, I’m well aware there are some studies showing you can build muscle with just mechanical tension. You must know that doesn’t make it “proven.” We’ve danced this dance countless times before.
Look at the huge amount of evidence for something like eccentric training as a tool for hypertrophy. Why does it work? Because of high muscle damage. Look at the effectiveness of high rep push ups for prisoners, for example. A great example of metabolic stress in action. Bodybuilders have been using these techniques for decades. Lactic acid is not what causes discomfort dying metabolic build up, it’s lactate. And a plethora of hormones. There are also countless other effects - it stimulates angiogenesis for instance, and it has a hypoxia effect (like BFR - also backed by lots of evidence and practical application).
There are countless issues with drawing the conclusions you are from these studies. People get very carried away when they see a study or two hinting at something under very precise and controlled conditions. Be careful speaking in absolutes.