I've been gymming for around 17 months now. I'm 28 years old, and I lost around 30 kg and for the first time in my life I can experience a somewhat "fit" life. For me it was a lifestyle change. The first 6 months honestly I didn't see much change at all, my body which was used to living by the computer, horrible posture, overweight. It started to break down to later re-build itself. I wanted to see if I could lose weight by mainly lifting, body workouts and eating clean and at a deficit. INSTEAD of just running on treadmills. I did walk quite a bit though. OH BOY am I glad I kept going to the gym, slowly learning, routine... discipline. Around 9 months to 12 months the changes were insane. People didn't recognize me anymore. But those initial 5-6 months of barely seeing any gains, I think this is a very mental wall to overcome. I'm a musician so I know consistency is key here and finally it clicked for me :)
pure information no bullshit.. this Guy needs more subscibers because he is giving out absolute fantastic knowledge for free. I don't understand why Von moger and Hodge twins get so many followers yet this dude doesn't!? this guy reminds me a lot of Elliot hulse from strength camp, both this dude and Elliot both give factual evidence for their methods which is the key to helping people, get in depth and help people understand how the body works not Just what exercise to do.
Thanks Mofy! There's actually a ton of hidden meaning in the title and the logo too, but that's typical of me, making things too complicated and then simplifying it over time 😅
@@RedDeltaProject In which context is delta used as a symbol for efficiency? In every context that I know of, the lower-case Greek letter eta is used for the symbol of efficiency.
I wish I saw this a few years ago! When I started lifting about 5 years ago, starting with Stronglifts 5X5. I got my bench to 215, squat to 250, and deadlift to 435. (i'm build for deadlifting; short legs, long arms) But I was still skinny as can be, I didn't even look like I lifted. I entered a DL competition and everyone was practically laughing at me until I did my lift. I have since switched over my focus to more bodyweight/gymnastics type of workouts and have gained more muscle in the last 4 months, than I did lifting for years.
This anecdote is scientifically invalid. It just doesn't work this way. The total amount of muscle you gain is dependent on how much of your muscle mass you are targeting, and how much work is done. If you're doing heavy compound movements, you score extremely high in both those areas. The only way you'd get better results with other exercises is if you did way more of them while maintaining sufficient mechanical tension.
@@ralphschraven339 yup. racing makes no sense. his beginner gains are already gone. so its impossible to make more gains in his 5th year or whatever year that is.
I've actually had a similar experience. I also did Stronglifts 5x5. I did it from about 20 to 23. Got really strong (squatting 2 x BW for 3x5, for example), but muscle gain was so so, but doing high volume calisthenics for the past few months has been a game changer for me.
So good. Yours is definitely my favorite calisthenics channel. Thank you for breaking down all aspects of muscle building and the philosophy of it for us to understand, you REALLY are motivational and a great teacher. I do either calisthenics, yoga, and/or run everyday but calisthenics has always been the most mentally difficult with the best physical results. Ive been doing calisthenics for about 6 months and I've had great results but the way you speak about it helps me look forward to the process years from now.
Guy you really hit the ball out of the park with this video. You have been my one and only guy for a great reason and you just reaffirmed it. Again great video as usual
It's so refreshing to hear someone be real and blunt regarding the fitness industry. So many companies look to profit off of people's lack of ability to be patient with the training process. Thank you for encouraging people (myself included) to look into root causes rather just influences.
One of your best videos! And I've seen just a few of them since 2010. Simple and clear. I wish I could see some of your first videos to see your #technicalprogression.
RedDeltaProject it's a good pithy quote for a lot of what you talk about. My model is that about 60-70% of my perceived fitness is in nutrition, then 60-70% of the remainder comes from physical activity outside of my workout. That leaves 9-16% for my workouts, and I believe even 9 is charitable to my workout. In an ideal case therefore, I would be spending time on those factors in that proportion- I usually miss it, but I think that if someone wanted to get serious about making the body they want and had only 3 hours a week to dedicate to exercise, but as a result spent 9 hours throughout the rest of the week adding periodic and/or continuous conditioning, and put 24 quality hours into nutrition (you have 21ish meal hours, which only actually leaves 3 to do prep activities), they would succeed. On the conditioning front, it can be pretty simple- do the new york times' scientific 7 minute workout. Use Pavel's "greasing the groove" protocols. Set yoga poses while working behind a desk. If I were a woman, I'd wear a mini band under a skirt to add resistance to walking. Men can wear ankle weights under pant legs. Do planks while watching tv. Do ab vacuums throughout the day. Walk or bike instead of drive when possible. It takes some thought at first, but I really believe that this is the difference between athlete and average. Yes, athletes get more gym time than the rest of us, but they are inspired by movement and muscle use. I think the successfully fit person falls in love with a chosen manner of movement that inspires them to move in other ways, to learn more, and to eat right for their movement because that's their playtime.
Your channel really helps with understanding the core body strengths. Mostly everything you list with keeping strengthened core, chest, back, etc. I use everyday. Never thought it would be useful (with everyday actions) till I came across your channel. Thanks for the help 👍
Holy shit I'm finally seeing the light on why I'm a hardgainer! THANK YOU (girls are hardgainers too). I'm so tired of fitness clickbait, and you're a breath of fresh air in a sea of gym dudes :D
Man again thank you! I am wanting to build strength but I am a no bullshit kind of guy. Its great that you are to the point real shit no fluff. Thank you!
in my experiance... dont take it only as a trainning ... make it like a habit .. build your own daily routine what you can do "strictly everyday like eating".... ...every single day . I remember that One olimpyian body builder said "How dare you expect to have a gain with only 2... 3 days per week trainning? 😂
As a skinny guy, I find this video not only informative but also very motivating. I hope that I'll build the best version of myself in the future. Thank you so much.
Thanks for another excellent session. I've been having one heck of a time getting my Eye of the Tiger back since dislocating the rib. That's one of the reasons I've been gone for a week or so. Weird how I went from working out everyday to really having to struggle to get back there after an almost 1 month layoff. But videos like this surely help. Hey..up almost 500 folks in the last two weeks...great! :)
Yeah see I like this guy! I have about 10 years in the fitness industry and there is SO much fluff and garbage out there that REAL information pretty much falls by the way side and seems like alien talk to anyone in a gym lol. This guy right here needs more subs for sure! Keep up the great work 💪
Thank you much Leo, and welcome. It does seem to be a bit of our lot in life, when you're in the business of fitness long enough, it's like looking behind the curtain to see what's really going on. only thing is, it's not what most people want to hear.
Dear Delta, I've lately been noticing a lag in my energy levels and a sore shoulder as I bench press ( rep range around 11) . I couldn't take it anymore and lowered my benching weight a little to facilitate a ( 15 rep range )..... strange...... my shoulder soreness is gone and I now have bigger more defined muscles. The thing is, all my other exercises have improved as well...... curls, chin ups etc etc....and my body feels lighter..... can you explain why this is..... cos I thought lowering the weight of my benching might make me weaker......... Thanks for your time
1lb of fat and 1lb of muslce is still 1lb. fat tissue is less dense and takes up more space in your body. muscle is more dense and compact, therefore takes up little space.
Your body feels lighter because you have shocked your centeral nervous system (CNS) into thinking that it is heavier than it really is due to the weight training, when in reality you are much lighter. A perfect example, weight pullups/chinups. If you were to perform the exercise without weights first, you would feel that your body is too heavy to pull up to the top of the bar during the movement. Now, if you add a weight to your body with a belt, and you perform the exercise your body will become more shocked and will generate more power due to the increase in resistance. Take off the belt, and do body weight pullup/chinup and you will feel lighter more than ever. lowering the weight does not mean you are weak, your muscle fibers are very strong, it just has to adapt to that amount of weight and they have to work harder to generate more force to push the weight being applied. Happy training (:
This really made me confident on keeping my morning routine for a life time man! Skinny ass over here who loves to make his sister mad at grandma's when it's Christmas.. just eating 5 pieces of cake for the taste haha Imma start using my body in more variation
Also hormonal status. People with disrupted hormonal balance have decreased neurological activity, which results to lowered potential for building muscle.
Fitness isn’t necessarily about bulking up and building muscle, it depends on your fitness goals? Body building is bodybuilding and you don’t see any body builders who are professional cyclists. Why? Because that’s a lot of extra weight to carry around and it affects your..........endurance. Navy seal prep training includes lots of push-ups, running sit-ups, swimming and pull ups. Focus on endurance not huge muscles. I’d rather be lighter more agile with greater endurance because it makes more sense for sports I enjoy.
Dead wrong, most untrained people don't even use half of their current muscles potential, and you can never use 100% of your muscle (this leads to injuries), the first weeks of training is mainly learning to use more of your muscles.
2:10 it's a bad analogy, because in the highest racing series like F1 or LMP, absolutely the most important part is the wheel, how the rim construction cools down the tyre etc... Ok, you might say that Mercedes F1 wins because its engine. Probably. This doesn't change the fact, that the wheel mount is designed with the newest software powered by AI (that calculates how the part will bend). Other teams have no budget for this software. Their wheel and suspension design is like alien tech, without it, their powerful engine was causing tyre degradation in previous seasons. Anyway, your vid is awesome, thanks!
Right, but the wheels still don't drive the car. unless you have some of those wheels with the electric motors in them. I wonder what ever happened to that technology. I thought it seemed so promising when it was first coming out on concept cars.
Funny I watch stuff like this and no one is ever as skinny as me, I don’t consider myself frail by any means but I weigh 115 and I’m 5/7 5/8 Male turning 30 this year...I’ve always been skinny my whole life. My BMI is about 17.5 so I’m slightly under weight, as my BMI should be around 18.5...I wouldn’t mind even getting to 120/125 to make sure I’m at a healthy BMI but with my extremely fast metabolism it’s almost impossible, I have no body fat. It’s hard to eat a lot and I get full quick, but I’m doing yoga and some power yogas to improve myself. A few weeks ago I weighed as low as 111 but increased to 115 since then, my highest weight I ever achieved was 119 when I was doing heavy duty landscaping for 2 years (2 years ago) since COVID I let my body rest prob a little to much and shrunk down to 111, only after the past few weeks has my appetite come back and I’m gaining a little...I don’t care if I’m hulk, but it would be nice to at least be spider man
Same here. I'm 23, just got my weight up to 125! But I'm still not happy- I think I'd like to be more around 150 or so. Mostly, I want thicker arms, midsection and uppersection. As well as the health benefits of being stronger of course (no worries, I'm not skipping leg day). I feel you on difficulty eating more- I also have adhd, so I tend to forget to eat and/or track my calories.
Got the book haven't finished it yet. The page indicates it is over 3000 pages whow then I went back and read the amazon page oh good only 270 something pages. whew, well the page indicators are off somehow somewhere I don't know keep reading . so far good read ,thanks
Welcome aboard Lim! Thanks for dropping by and checking out my vid. Feel free to reach out to me directly via DM on instagram: @red.delta.project if you have questions or video requests
What if you feel like you're not making strength progress, so you cannot overload. And you feel exhausted, like even 5 mins between the set isnt even enough to reload.
There are a few things you can do: - Stay well away from high-fatigue and failure in your first sets. The more fatigued you become the more recovery you'll need. So if you can do 8 reps, only do 3-4 or so. - You can progressively load your muscles many ways (My book Smart Bodyweight training has 9 easy to progress) so focus on still improving things like ROM, stability, control etc even if you can't do as many reps.
Except for hormones!!! I looked like a "superhero" until post-menopause made me into the blobby but still strong thing I am now. If I gained a little weight during peri or full-on menopause, I could lean out in under a week and strength and building muscle was always easy my entire life. Now, I still have strength and muscle but the round face, bat wings, muffin top and thigh cottage cheese won't go. You are absolutely right with younger people and males in everything you say. I used to think my training clients in their mid 50s and over were cheating with their food. Now, I've been humbled. I've done keto 20-hr fasting with 2 meals in a 4-hour window, 8 eggs per day 4 hours apart only, OMAD, carnivore, vegan (almost shit my pants daily for 3 months with that last mistake, not to mention 20% loss of strength), potassium chloride in lieu of salt. In my 40s and early 50s I ate healthy but tons. My abs were gorgeous. The best I can do now is a 4-pack with a fanny pack. Does ANYONE KNOW HOW TO EAT OR WORKOUT WITHOUT CAUSING A CORTISOL STORM IF YOU'RE POST MENOPAUSAL? I sleep plenty. The only stress I have is from this unrecognizable body so I don't get it. I'm so embarrassed. I was a premier trainer with the nickname "Xena" because I looked like a warrior and, according to one of my co-workers who analyzed the weights I lifted compared to the men in the gym, I lifted heavier than "60%" of the men! I was in my 40s then and it was easy. Last year, before, Long Covid kicked my ass and before I knew that repping out was pointless, I did 142 consecutive military pushups on a whim. I could do one-arm pushups while carrying on a conversation. Still, one-arm ball dumbbell chest press with a 65# is not a problem. It's always the food when it comes to being lean. I'm so tired of 40-year old women or men saying they know the secret to being lean after menopause and it's the same crappity advice that doesn't work. HEEEELLLLLP! On a positive note, I'm loving doing your tense closer grip tricep-focused pushups (I thought I invented something like them which I dubbed iso-ab pushups), ATG moves from the knees over toes guy, and other calisthenics that you tout. I lost something deep in my core after long Covid and I feel that iron center returning. Just wish I could see it. : /
The best thing to do with such a big life change is to consult with a specialist. They would know much more than I would in that case. But above all, continue doing what you can, don't give up. I know it doesn't seem like it now, but you're actually getting ready to. level up through these challenges.
Thanks matt for all the encouraging information do you think you can make a video on shoulderstand squats and also on warming up in the convict conditioning
take your height and weight, and plug into several body calculators online to verify that the information is true and you will receive a number of calories in the 3 categories: maintenance calories, calories to gain a pound, and calories to lose a pound. Not many people are eating enough to reach their maintenance calories, and they remain skinny because they eat below that number. others eat above their maintenance calories and result in gaining more weight than they want. depending on the goal you want to achieve, eat that amount of calories. Weight loss/building muscle is a numbers game. You also have to actively overload your muscles so that they work harder and will grow larger and change your way of training as well. the body will adapt and you will plateau if you do not mix things up. Happy training (:
Dusan,you´re wrong, 191cm would be 6ft 3 inches and 1/5 (around that), 6 ft and 2 inches is 1.88m, in my case i am 18 years old, my height is 1.98 m so that means i am 6ft 6 inches, and my weight is 90 kg, and no, your weight is not enough at all, but that depends on your genes and body shape, maybe you are a skinny guy and that´s why your weight is not high. But i think that your ideal weight should be around 85 kg and from there uphigh, you are a pretty tall guy and that weight isn´t normal, go and see your doctor or something.
Lol everyone blabbering about how your weight isn't ok for your size, you may have a smaller frame, narrower shoulders, and yes genetics plays a massive part in your weight, also you may do a lot of cardio etc, nobody in the comments can or should tell you for sure about your weight buddy because they just dont know enough about you. Personally i was always relatively light and still very strong, weight doesn't necessarily mean strength.
You listed a lot of things that count as progression, and they're all great. There is one missing I think, and most people probably don't think about it the same way as I do. I try to add a rep or more time to each movement I do every week, not every session. One of the ways I'm also gauging progress is feeling how much easier each movement becomes. If I'm doing 3 sets of 10 pushups 2x this week, I pay very close attention to how much easier it is to get 10 pushups on my second session. I keep a log of everything I do, and if getting 3 sets of 10 was still pretty challenging, I write that down and I repeat 3 x 10 the next week. 99 out of 100 times at the end of the second week 3 x 10 is fairly easy, so now I'm ready to do 3 x 11 next week, rinse, repeat, then move onto a harder variation. There are many nuances to progression, but that to me, is one that I never see mentioned. Don't be afraid to keep working at X sets of X reps for a few weeks, to really get good at that "step" in your progress. Soon enough it will be much easier and you'll dominate the next progression that much easier.
Very good point, how an exercise feels is incredibly important. Trying to make a move feel stronger and easier can be a very good measure to progression for sure. Thanks for sharing your insight.
th-cam.com/video/L8ith8PQqGo/w-d-xo.html "Building muscle is a neurological process..." Hmm, this makes me wonder: Should we think of weight loss as primarily as a neurological process with a physiological result (i.e., improved body comp)? If so, what would that optimal neurological process look like to in order to achieve those weight goals?
Thank you Matt, your speech always include educational facts. May i know if push ups everyday 'really' can damage our body since major workout youtubers said that. They said we should have a rest for muscles to build. Im not sure this true or not.
There might be some merit to doing that, but it depends on a number of factors. Check out this video I made on single set training for more info: th-cam.com/video/rlOxF0Vkp8c/w-d-xo.html
I'm kind of starting to believe that steroids are needed to get bigger. I've been training for 5 years now (29-34 years old). And won't grow. Went from 75kg to 94kg. But a lot of fat. Could bench press 3x8 @ 100kg... But the muscles wont show. Back at 80kg now and body still looks kind of the same. Accept for the fat. I tried everything. More food, weigh gain, protein shakes etc. Accept steroids. It seems to me you need at least Testosteron injections to keep T-levels above 20-30nmol/l in order to grow.
I used to cycle around 300 miles per week. I lifted weights, but couldn’t gain much muscle mass. My cycling days are behind me ( no thanks to my motorcycle) After working with a trainer I’ve gained at least 15 lbs of muscle, good bye to competitive cycling.
What if i bust my ass and I am not getting progression or i am regressing? I know progression is key but what do i do if i literally cant do more reps and i am stuck for weeks?
Awesome question! Progression can happen in many different ways, not just adding reps and weight. Improving the quality of your reps is actually where most of your progress will come from as you get more advanced. Try using a full range of motion, improve arm or leg stability so they don't move around so much and doing the exercise as strictly as possible. Using those parameters as progression will help build up your reps.
Hi sir you are real couch I like yours video I am new body builder I want to have heavy hands body builder I try my best let see thanks I am working out
Ingrained Cyclist I was thinking more along the lines of getting more volume to improve the mind muscle connection. Working a few hard sets one or two times a week is still a good general recommendation for the working sets.
Yep, pretty much. Some people respond to having more variety in their routine, but it's not so much "confusion" or doing something different that's making the gains. It's more because doing something different is making their mind concentrate more on what they are doing. Some people have the same effect from doing the same thing at a more advanced level.
Jake Pitner hell no!!!!...the whole "muscle confusion"thing is total bs....even Arnold didn't change his routine,he experimented with the loads and rep ranges,but he pretty much kept going with the same routine No idea where that crap started?but rest assured,it's crap Consistency and overload are the golden rules for muscle
It can, but it would be more in relation to hte timing of your smoking to the workout. If you're a bit high, and your nervous system is in a depressed state then it's going to work against you. Sort of like an anti-preworkout But it may help you down-shift into a parasympathetic dominant nervous system afterward and help with recovery,, so smoke after, not before
Can you explain the CC plus more? What is high fatigue or low fatigue stage? How to switch from weightlifting to this? I am sure you have a video for that but I am lost in your channel. Also do you sell any program or anything? Personal training?
Here's the link to the free ebook explaining the CC Plus routine: reddeltaproject.com/wp-content/uploads/2016/09/CCPlus.pdf High fatigue just basically means push hard and don't worry about over doing it. Your mind will give out before your body most of the time. This is about switch from wts to calisthenics: reddeltaproject.com/how-to-change-from-weights-to-calisthenics/
When I workout I get huge bulky muscles fast and the strength to go with it ... fast. But that's not what I want. I want to use low weight strength training to lose weight and tone up. But I really just can't workout with light weight. I mean, I gain ten pounds on my bench press every week. What am I doing wrong? I want to be slim but in shape ... not the Incredible Hulk.
The honest answer is “we are not the same”. Yes our bodies are the same but there are things such as hardgainers. I was one. You have to retrain to eat a lot more than you think you are eating. You have to work for strength only for a couple of months a year.
This by far is the most realest video ive ever seen, not those typical youtuber who only share their so called training routines
I've been gymming for around 17 months now. I'm 28 years old, and I lost around 30 kg and for the first time in my life I can experience a somewhat "fit" life. For me it was a lifestyle change. The first 6 months honestly I didn't see much change at all, my body which was used to living by the computer, horrible posture, overweight. It started to break down to later re-build itself. I wanted to see if I could lose weight by mainly lifting, body workouts and eating clean and at a deficit. INSTEAD of just running on treadmills. I did walk quite a bit though. OH BOY am I glad I kept going to the gym, slowly learning, routine... discipline. Around 9 months to 12 months the changes were insane. People didn't recognize me anymore. But those initial 5-6 months of barely seeing any gains, I think this is a very mental wall to overcome. I'm a musician so I know consistency is key here and finally it clicked for me :)
pure information no bullshit.. this Guy needs more subscibers because he is giving out absolute fantastic knowledge for free. I don't understand why Von moger and Hodge twins get so many followers yet this dude doesn't!?
this guy reminds me a lot of Elliot hulse from strength camp, both this dude and Elliot both give factual evidence for their methods which is the key to helping people, get in depth and help people understand how the body works not Just what exercise to do.
That's some pretty big props, thanks much. Elliot's been someone I've looked up to for a long time.
RedDeltaProject - No problems mate! And thanks for all the videos, advice and help you give us.
Twins are actually funny that's probably why I like them a lot
Twins are funny, most on roids
Elliot is a nutcase
"Delta is the symbol for change and it's also the symbol for efficiency". Now his channel name makes so much sense to me now. I like this guy
Thanks Mofy! There's actually a ton of hidden meaning in the title and the logo too, but that's typical of me, making things too complicated and then simplifying it over time 😅
@@RedDeltaProject In which context is delta used as a symbol for efficiency? In every context that I know of, the lower-case Greek letter eta is used for the symbol of efficiency.
Great channel man. FINALLY I bump into a youtuber referring to neural drive when it comes to building muslces. subscribed. keep it up!
Thanks and welcome! Best of luck in your training and let me know what I can do to help.
I wish I saw this a few years ago!
When I started lifting about 5 years ago, starting with Stronglifts 5X5. I got my bench to 215, squat to 250, and deadlift to 435. (i'm build for deadlifting; short legs, long arms) But I was still skinny as can be, I didn't even look like I lifted. I entered a DL competition and everyone was practically laughing at me until I did my lift.
I have since switched over my focus to more bodyweight/gymnastics type of workouts and have gained more muscle in the last 4 months, than I did lifting for years.
RalstigRacing what is your program?
This anecdote is scientifically invalid. It just doesn't work this way. The total amount of muscle you gain is dependent on how much of your muscle mass you are targeting, and how much work is done. If you're doing heavy compound movements, you score extremely high in both those areas. The only way you'd get better results with other exercises is if you did way more of them while maintaining sufficient mechanical tension.
@@ralphschraven339 yup. racing makes no sense. his beginner gains are already gone. so its impossible to make more gains in his 5th year or whatever year that is.
I've actually had a similar experience. I also did Stronglifts 5x5. I did it from about 20 to 23. Got really strong (squatting 2 x BW for 3x5, for example), but muscle gain was so so, but doing high volume calisthenics for the past few months has been a game changer for me.
@@argh2945 what calisthenics were you doing for upper body like arms and pecs?
I've discovered this in myself just a few weeks ago. Very cool to see a validation of what I've been thinking. Thanks for all you do!
You are the kind of "Big Brother" everyone wants to have❤
I love this guy, down to earth and the use of muscle /mind science.
Appreciate that John, and thank you very much for watching :)
So good. Yours is definitely my favorite calisthenics channel. Thank you for breaking down all aspects of muscle building and the philosophy of it for us to understand, you REALLY are motivational and a great teacher. I do either calisthenics, yoga, and/or run everyday but calisthenics has always been the most mentally difficult with the best physical results. Ive been doing calisthenics for about 6 months and I've had great results but the way you speak about it helps me look forward to the process years from now.
+Marlon, wow, I do calisthenics and yoga too :D And what exactly do you mean with the mental difficulty? Exercise were hard in the beginning?
Guy you really hit the ball out of the park with this video. You have been my one and only guy for a great reason and you just reaffirmed it. Again great video as usual
Boy you're really digging in to the archives here Reg, big time thanks and appreciation for all of your attention.
It's so refreshing to hear someone be real and blunt regarding the fitness industry. So many companies look to profit off of people's lack of ability to be patient with the training process. Thank you for encouraging people (myself included) to look into root causes rather just influences.
One of your best videos! And I've seen just a few of them since 2010. Simple and clear. I wish I could see some of your first videos to see your #technicalprogression.
I believe you are highly underrated!
You make some amazing videos ❤️
i like the natural way without anabolics or supplements
yep
I like both
Supplements are natural lol
Did you really say supplements aren't natural?
@@duckmeat4674 He obviously means he'd rather get the Vitamins from Foods and not from Pills and Powders
I wish I could remember who I learned it from, but "always be conditioning" has been the most important lesson I've picked up over the years.
Damn, that is a great point! Couldn't agree more!
RedDeltaProject it's a good pithy quote for a lot of what you talk about.
My model is that about 60-70% of my perceived fitness is in nutrition, then 60-70% of the remainder comes from physical activity outside of my workout. That leaves 9-16% for my workouts, and I believe even 9 is charitable to my workout. In an ideal case therefore, I would be spending time on those factors in that proportion- I usually miss it, but I think that if someone wanted to get serious about making the body they want and had only 3 hours a week to dedicate to exercise, but as a result spent 9 hours throughout the rest of the week adding periodic and/or continuous conditioning, and put 24 quality hours into nutrition (you have 21ish meal hours, which only actually leaves 3 to do prep activities), they would succeed.
On the conditioning front, it can be pretty simple- do the new york times' scientific 7 minute workout. Use Pavel's "greasing the groove" protocols. Set yoga poses while working behind a desk. If I were a woman, I'd wear a mini band under a skirt to add resistance to walking. Men can wear ankle weights under pant legs. Do planks while watching tv. Do ab vacuums throughout the day. Walk or bike instead of drive when possible.
It takes some thought at first, but I really believe that this is the difference between athlete and average. Yes, athletes get more gym time than the rest of us, but they are inspired by movement and muscle use. I think the successfully fit person falls in love with a chosen manner of movement that inspires them to move in other ways, to learn more, and to eat right for their movement because that's their playtime.
Bro you're so freaking awesome 😭
Perfect example of how you can get big on body weight training done smart. Basically what Ido Portal students do too and they look great.
Just found some of Ido's videos and they are awesome! Everyone should check out his stuff
They actually lift weights too btw.
Love your videos it's definitely the best channel that I have ever seen.
Your channel really helps with understanding the core body strengths. Mostly everything you list with keeping strengthened core, chest, back, etc. I use everyday. Never thought it would be useful (with everyday actions) till I came across your channel. Thanks for the help 👍
Glad to help! Also, check out the Red Delta Project podcast on iTunes & Stitcher. :)
Holy shit I'm finally seeing the light on why I'm a hardgainer! THANK YOU (girls are hardgainers too). I'm so tired of fitness clickbait, and you're a breath of fresh air in a sea of gym dudes :D
Damn you need like 14 billion subscribers man. Never would've heard this kind of info with other youtubers
Thank you Walter, appreciate the support very much
What a real dude. Didn't sell you garbage. Just facts and advice. Great vid.
Much thanks Rodrigo! All killer, no filler!
Great! Thank you! Awesome approach! Straight to the core!
I agree about tensing your muscles often. I tense my biceps many times a day and they are a lot stronger than my other muscles (curl 45lbs).
Man again thank you! I am wanting to build strength but I am a no bullshit kind of guy. Its great that you are to the point real shit no fluff. Thank you!
Much appreciated! All killer and no filler is the way to go!
in my experiance... dont take it only as a trainning ... make it like a habit .. build your own daily routine what you can do "strictly everyday like eating".... ...every single day . I remember that One olimpyian body builder said "How dare you expect to have a gain with only 2... 3 days per week trainning? 😂
As a skinny guy, I find this video not only informative but also very motivating. I hope that I'll build the best version of myself in the future. Thank you so much.
Great video Matt
Thanks for another excellent session. I've been having one heck of a time getting my Eye of the Tiger back since dislocating the rib. That's one of the reasons I've been gone for a week or so. Weird how I went from working out everyday to really having to struggle to get back there after an almost 1 month layoff. But videos like this surely help.
Hey..up almost 500 folks in the last two weeks...great! :)
Thanks Rick, sorry about your rib. That sucks, pain is a real mutha!
RedDeltaProject Hah! It's just about healed. So I'm really glad to see the numbers jump by around 500 in less than 2 weeks. Outstanding!
Thanks so much .. I really needed this.. much respect
Superb information. Can’t believe I’ve only just found this channel.
Thanks and welcome!
Yeah see I like this guy! I have about 10 years in the fitness industry and there is SO much fluff and garbage out there that REAL information pretty much falls by the way side and seems like alien talk to anyone in a gym lol. This guy right here needs more subs for sure! Keep up the great work 💪
Thank you much Leo, and welcome. It does seem to be a bit of our lot in life, when you're in the business of fitness long enough, it's like looking behind the curtain to see what's really going on. only thing is, it's not what most people want to hear.
@@RedDeltaProject 110% and thank you so much for the reply!
Too many people get discouraged when they realize there really are no shortcuts, just hard work
Head like a fuckin orange.
I agree. The neural muscle connection is why newby gains are so real, because getting the most from your body takes time
Awesome videos man!! Love the information. Keep it up!
Thanks much Tom! Nice channel yourself there, just subscribed!
Thank you really appreciate that!!
Dear Delta, I've lately been noticing a lag in my energy levels and a sore shoulder as I bench press ( rep range around 11) . I couldn't take it anymore and lowered my benching weight a little to facilitate a ( 15 rep range )..... strange...... my shoulder soreness is gone and I now have bigger more defined muscles. The thing is, all my other exercises have improved as well...... curls, chin ups etc etc....and my body feels lighter..... can you explain why this is..... cos I thought lowering the weight of my benching might make me weaker.........
Thanks for your time
1lb of fat and 1lb of muslce is still 1lb. fat tissue is less dense and takes up more space in your body. muscle is more dense and compact, therefore takes up little space.
Your body feels lighter because you have shocked your centeral nervous system (CNS) into thinking that it is heavier than it really is due to the weight training, when in reality you are much lighter. A perfect example, weight pullups/chinups. If you were to perform the exercise without weights first, you would feel that your body is too heavy to pull up to the top of the bar during the movement. Now, if you add a weight to your body with a belt, and you perform the exercise your body will become more shocked and will generate more power due to the increase in resistance. Take off the belt, and do body weight pullup/chinup and you will feel lighter more than ever.
lowering the weight does not mean you are weak, your muscle fibers are very strong, it just has to adapt to that amount of weight and they have to work harder to generate more force to push the weight being applied.
Happy training (:
damn this must be why bruce lee was always exercising no matter what he was doing. subscribed.
Thanks but I feel too tired.
CALISTHENICS, RUN,STRETCH YOU WILL BE MORE FUCTIONAL THAN ANY BODYBUILDER.
Not unless one does those things too.
Or you can do both and have the same benefits
Great information thank you
This is really good information.
This really made me confident on keeping my morning routine for a life time man! Skinny ass over here who loves to make his sister mad at grandma's when it's Christmas.. just eating 5 pieces of cake for the taste haha
Imma start using my body in more variation
The progression part is key - the workout log (app, notebook whatever) is one of the greatest things ever to do.
Mark Norman explain pls
@@alexrobles9708 Sure bro what part of my comment? progression or note taking
Mark Norman the note taking
Also hormonal status. People with disrupted hormonal balance have decreased neurological activity, which results to lowered potential for building muscle.
it's also cyclical. A decrease in neurological activity can also be a negative influence on one's endocrinology.
I didn't dig for this one. Strange but it just came in my email yesterday and I am dam glad it did even if weird. Why it came now I don't know.
Sometimes the universe just gives us what we want when we want it, even if we don't know we want it.
I Googled "Charles Atlas' 98 LB Weakling Course," and ended up here.
Fitness isn’t necessarily about bulking up and building muscle, it depends on your fitness goals? Body building is bodybuilding and you don’t see any body builders who are professional cyclists. Why? Because that’s a lot of extra weight to carry around and it affects your..........endurance. Navy seal prep training includes lots of push-ups, running sit-ups, swimming and pull ups. Focus on endurance not huge muscles. I’d rather be lighter more agile with greater endurance because it makes more sense for sports I enjoy.
You mentioned the same exercise 2-3x a week wasn't enough volume. How much do you recommend?
Good video
It is physically impossible to build strength before muscles
Dead wrong, most untrained people don't even use half of their current muscles potential, and you can never use 100% of your muscle (this leads to injuries), the first weeks of training is mainly learning to use more of your muscles.
Considering strength comes from your central nervous system, you sir, capped.
2:10 it's a bad analogy, because in the highest racing series like F1 or LMP, absolutely the most important part is the wheel, how the rim construction cools down the tyre etc... Ok, you might say that Mercedes F1 wins because its engine. Probably. This doesn't change the fact, that the wheel mount is designed with the newest software powered by AI (that calculates how the part will bend). Other teams have no budget for this software. Their wheel and suspension design is like alien tech, without it, their powerful engine was causing tyre degradation in previous seasons. Anyway, your vid is awesome, thanks!
Right, but the wheels still don't drive the car.
unless you have some of those wheels with the electric motors in them. I wonder what ever happened to that technology. I thought it seemed so promising when it was first coming out on concept cars.
This is so badly needed now!
great idea's and advice dude
Danka
Funny I watch stuff like this and no one is ever as skinny as me, I don’t consider myself frail by any means but I weigh 115 and I’m 5/7 5/8 Male turning 30 this year...I’ve always been skinny my whole life. My BMI is about 17.5 so I’m slightly under weight, as my BMI should be around 18.5...I wouldn’t mind even getting to 120/125 to make sure I’m at a healthy BMI but with my extremely fast metabolism it’s almost impossible, I have no body fat. It’s hard to eat a lot and I get full quick, but I’m doing yoga and some power yogas to improve myself. A few weeks ago I weighed as low as 111 but increased to 115 since then, my highest weight I ever achieved was 119 when I was doing heavy duty landscaping for 2 years (2 years ago) since COVID I let my body rest prob a little to much and shrunk down to 111, only after the past few weeks has my appetite come back and I’m gaining a little...I don’t care if I’m hulk, but it would be nice to at least be spider man
Same here. I'm 23, just got my weight up to 125! But I'm still not happy- I think I'd like to be more around 150 or so. Mostly, I want thicker arms, midsection and uppersection. As well as the health benefits of being stronger of course (no worries, I'm not skipping leg day). I feel you on difficulty eating more- I also have adhd, so I tend to forget to eat and/or track my calories.
Yup, i looked at my past videos of yours and that one is in it. But good to rehash
Got the book haven't finished it yet. The page indicates it is over 3000 pages whow then I went back and read the amazon page oh good only 270 something pages. whew, well the page indicators are off somehow somewhere I don't know keep reading . so far good read ,thanks
You have my sub buddy, leaving a comment for the algo, great content
Welcome aboard Lim!
Thanks for dropping by and checking out my vid.
Feel free to reach out to me directly via DM on instagram:
@red.delta.project if you have questions or video requests
Keep up the good work
What if you feel like you're not making strength progress, so you cannot overload. And you feel exhausted, like even 5 mins between the set isnt even enough to reload.
There are a few things you can do:
- Stay well away from high-fatigue and failure in your first sets. The more fatigued you become the more recovery you'll need. So if you can do 8 reps, only do 3-4 or so.
- You can progressively load your muscles many ways (My book Smart Bodyweight training has 9 easy to progress) so focus on still improving things like ROM, stability, control etc even if you can't do as many reps.
@@RedDeltaProject Thanks, as soon as the gyms open up again I will start fresh!
If you are very thin guy with a very unnattractive face, will getting leaner improve your face or will it stay the same?
It will probably stay about the same, but adding a little fat on your frame might have some effect in filling out some features on your face.
Thank you! Very inspiring :)
Except for hormones!!! I looked like a "superhero" until post-menopause made me into the blobby but still strong thing I am now. If I gained a little weight during peri or full-on menopause, I could lean out in under a week and strength and building muscle was always easy my entire life. Now, I still have strength and muscle but the round face, bat wings, muffin top and thigh cottage cheese won't go. You are absolutely right with younger people and males in everything you say. I used to think my training clients in their mid 50s and over were cheating with their food. Now, I've been humbled. I've done keto 20-hr fasting with 2 meals in a 4-hour window, 8 eggs per day 4 hours apart only, OMAD, carnivore, vegan (almost shit my pants daily for 3 months with that last mistake, not to mention 20% loss of strength), potassium chloride in lieu of salt. In my 40s and early 50s I ate healthy but tons. My abs were gorgeous. The best I can do now is a 4-pack with a fanny pack. Does ANYONE KNOW HOW TO EAT OR WORKOUT WITHOUT CAUSING A CORTISOL STORM IF YOU'RE POST MENOPAUSAL? I sleep plenty. The only stress I have is from this unrecognizable body so I don't get it. I'm so embarrassed. I was a premier trainer with the nickname "Xena" because I looked like a warrior and, according to one of my co-workers who analyzed the weights I lifted compared to the men in the gym, I lifted heavier than "60%" of the men! I was in my 40s then and it was easy. Last year, before, Long Covid kicked my ass and before I knew that repping out was pointless, I did 142 consecutive military pushups on a whim. I could do one-arm pushups while carrying on a conversation. Still, one-arm ball dumbbell chest press with a 65# is not a problem. It's always the food when it comes to being lean. I'm so tired of 40-year old women or men saying they know the secret to being lean after menopause and it's the same crappity advice that doesn't work. HEEEELLLLLP! On a positive note, I'm loving doing your tense closer grip tricep-focused pushups (I thought I invented something like them which I dubbed iso-ab pushups), ATG moves from the knees over toes guy, and other calisthenics that you tout. I lost something deep in my core after long Covid and I feel that iron center returning. Just wish I could see it. : /
The best thing to do with such a big life change is to consult with a specialist. They would know much more than I would in that case.
But above all, continue doing what you can, don't give up. I know it doesn't seem like it now, but you're actually getting ready to. level up through these challenges.
Thanks matt for all the encouraging information do you think you can make a video on shoulderstand squats and also on warming up in the convict conditioning
Oh Matt we need to talk sometime 🤠
We don’t build it as QUICKLY but we do definitely build it
Great point. A lot fo things in fitness are jut down to speed and rate of something happening rather than something happening or not.
This video what i need
take your height and weight, and plug into several body calculators online to verify that the information is true and you will receive a number of calories in the 3 categories: maintenance calories, calories to gain a pound, and calories to lose a pound. Not many people are eating enough to reach their maintenance calories, and they remain skinny because they eat below that number. others eat above their maintenance calories and result in gaining more weight than they want. depending on the goal you want to achieve, eat that amount of calories. Weight loss/building muscle is a numbers game. You also have to actively overload your muscles so that they work harder and will grow larger and change your way of training as well. the body will adapt and you will plateau if you do not mix things up. Happy training (:
Great!
im 191cm(about 6ft 2) and i got 67kg is that enought for a 16 year old kid
Dusan Krstic nope
I'm literally exactly the same my dude.
No man I'm 80 kg at 5'9 I'm 17
Dusan,you´re wrong, 191cm would be 6ft 3 inches and 1/5 (around that), 6 ft and 2 inches is 1.88m, in my case i am 18 years old, my height is 1.98 m so that means i am 6ft 6 inches, and my weight is 90 kg, and no, your weight is not enough at all, but that depends on your genes and body shape, maybe you are a skinny guy and that´s why your weight is not high.
But i think that your ideal weight should be around 85 kg and from there uphigh, you are a pretty tall guy and that weight isn´t normal, go and see your doctor or something.
Lol everyone blabbering about how your weight isn't ok for your size, you may have a smaller frame, narrower shoulders, and yes genetics plays a massive part in your weight, also you may do a lot of cardio etc, nobody in the comments can or should tell you for sure about your weight buddy because they just dont know enough about you. Personally i was always relatively light and still very strong, weight doesn't necessarily mean strength.
I just do stronglifts 5 x 5 and works every time. Then transition out to something else once you can't hit the higher weights anymore
foggy signals???
Yea, not clear and straight forward. Sort of like when you're working out during distraction vs having a lot of focus.
You listed a lot of things that count as progression, and they're all great. There is one missing I think, and most people probably don't think about it the same way as I do. I try to add a rep or more time to each movement I do every week, not every session. One of the ways I'm also gauging progress is feeling how much easier each movement becomes. If I'm doing 3 sets of 10 pushups 2x this week, I pay very close attention to how much easier it is to get 10 pushups on my second session. I keep a log of everything I do, and if getting 3 sets of 10 was still pretty challenging, I write that down and I repeat 3 x 10 the next week. 99 out of 100 times at the end of the second week 3 x 10 is fairly easy, so now I'm ready to do 3 x 11 next week, rinse, repeat, then move onto a harder variation.
There are many nuances to progression, but that to me, is one that I never see mentioned. Don't be afraid to keep working at X sets of X reps for a few weeks, to really get good at that "step" in your progress. Soon enough it will be much easier and you'll dominate the next progression that much easier.
Very good point, how an exercise feels is incredibly important. Trying to make a move feel stronger and easier can be a very good measure to progression for sure. Thanks for sharing your insight.
I like that write down how difficult you found the exercise, thank you for sharing because now I will do the same thing.
hmm, can i incorporate bridging with this?
th-cam.com/video/L8ith8PQqGo/w-d-xo.html "Building muscle is a neurological process..." Hmm, this makes me wonder: Should we think of weight loss as primarily as a neurological process with a physiological result (i.e., improved body comp)? If so, what would that optimal neurological process look like to in order to achieve those weight goals?
Love your channel
Already applied many tips from you to my training
Just stop by to express some gratitude :)
is all this Training info in your next book?
Thank you Matt, your speech always include educational facts. May i know if push ups everyday 'really' can damage our body since major workout youtubers said that. They said we should have a rest for muscles to build. Im not sure this true or not.
What about one set to failure per muscle every day or six days a week?
There might be some merit to doing that, but it depends on a number of factors. Check out this video I made on single set training for more info:
th-cam.com/video/rlOxF0Vkp8c/w-d-xo.html
I'm kind of starting to believe that steroids are needed to get bigger. I've been training for 5 years now (29-34 years old). And won't grow. Went from 75kg to 94kg. But a lot of fat. Could bench press 3x8 @ 100kg... But the muscles wont show. Back at 80kg now and body still looks kind of the same. Accept for the fat. I tried everything. More food, weigh gain, protein shakes etc. Accept steroids. It seems to me you need at least Testosteron injections to keep T-levels above 20-30nmol/l in order to grow.
Straight facts, but this can be for anyone, not just skinny guys
I used to cycle around 300 miles per week. I lifted weights, but couldn’t gain much muscle mass. My cycling days are behind me ( no thanks to my motorcycle) After working with a trainer I’ve gained at least 15 lbs of muscle, good bye to competitive cycling.
What if i bust my ass and I am not getting progression or i am regressing? I know progression is key but what do i do if i literally cant do more reps and i am stuck for weeks?
Awesome question!
Progression can happen in many different ways, not just adding reps and weight. Improving the quality of your reps is actually where most of your progress will come from as you get more advanced. Try using a full range of motion, improve arm or leg stability so they don't move around so much and doing the exercise as strictly as possible. Using those parameters as progression will help build up your reps.
Steering wheel grip is real s*** gains while you're doing uber deliveries
Hi sir you are real couch I like yours video I am new body builder I want to have heavy hands body builder I try my best let see thanks I am working out
it's because their frame is extra small
how tall are you?
Pawel Kapica he said in another video that he's around 5'9
So if few sets only twice a week is bad then what about convict conditioning?
Ingrained Cyclist I was thinking more along the lines of getting more volume to improve the mind muscle connection. Working a few hard sets one or two times a week is still a good general recommendation for the working sets.
very useful info in all of your videos.
could you please tell me what is your height?
Because they have less muscle to begin with, so they need less energy, so they eat less, so the gain less?
Ok thanks
So everything that I've heard about "muscle confusion" is all a hoax ? I DONT want my routine to change ?
Yep, pretty much.
Some people respond to having more variety in their routine, but it's not so much "confusion" or doing something different that's making the gains. It's more because doing something different is making their mind concentrate more on what they are doing. Some people have the same effect from doing the same thing at a more advanced level.
Jake Pitner hell no!!!!...the whole "muscle confusion"thing is total bs....even Arnold didn't change his routine,he experimented with the loads and rep ranges,but he pretty much kept going with the same routine
No idea where that crap started?but rest assured,it's crap
Consistency and overload are the golden rules for muscle
P=I x V ask Lance how many watts mate, just a tech..btw.
As a skinny man (age 40) who has always wanted to build more muscle, THANK YOU!
Happy to help Simon. Building muscle has never been easy for me for sure, but know there's always hope on the horizon.
I know this question seems off the wall and random but can smoking weed hamper some of the neurological processes needed to build muscle
It can, but it would be more in relation to hte timing of your smoking to the workout. If you're a bit high, and your nervous system is in a depressed state then it's going to work against you. Sort of like an anti-preworkout
But it may help you down-shift into a parasympathetic dominant nervous system afterward and help with recovery,, so smoke after, not before
I think this is a re-upload because part.1 before using hard gainer title not skinny guy like part.2
Can you explain the CC plus more? What is high fatigue or low fatigue stage? How to switch from weightlifting to this? I am sure you have a video for that but I am lost in your channel. Also do you sell any program or anything? Personal training?
Here's the link to the free ebook explaining the CC Plus routine: reddeltaproject.com/wp-content/uploads/2016/09/CCPlus.pdf
High fatigue just basically means push hard and don't worry about over doing it. Your mind will give out before your body most of the time.
This is about switch from wts to calisthenics: reddeltaproject.com/how-to-change-from-weights-to-calisthenics/
I'm 1,80 m and 59kg help
I am 184. I was 58kg. Now 78kg. Squats and Deadlifts.
When I workout I get huge bulky muscles fast and the strength to go with it ... fast. But that's not what I want. I want to use low weight strength training to lose weight and tone up. But I really just can't workout with light weight. I mean, I gain ten pounds on my bench press every week. What am I doing wrong? I want to be slim but in shape ... not the Incredible Hulk.
what is wrong with you? Just stop working out and eating so much if you want to be smaller
The honest answer is “we are not the same”. Yes our bodies are the same but there are things such as hardgainers. I was one. You have to retrain to eat a lot more than you think you are eating. You have to work for strength only for a couple of months a year.
ATHLEANX: Putting the science back in training
RedDeltaProject: Putting the science and MIND back in training
oh yes
fk athlean x