To get the full benefit from this system you need to use the sandow dumbells or squeeze an ordinary set of dumbells. You must tense each muscle when you are doing the rep and release the tension before the start of the next rep then tense to complete next rep. 3 secs up 1 sec hold and 3 secs return this will completely work the muscle you are focused on. You also need to concentrate completely on the muscle being used, don't just do the exercise be totally concentrated on the exercise.
Good video! Thanks for the effort in undertaking it. If you can get hold of a PDF copy of "The science and art of physical development : hints on the Sandow system by W.R. Pope." The author was a Sandow trainee, and wrote it as a "user manual" for the Sandow system, elaborating on the how-to perform the exercises. It is a worthy read and a good complimentary source. 🙂
Well done, finally someone demonstrating gets the constant muscular tension aspect, which is key to the whole system. It's not about flinging useless light weights, but a very specific intent on muscle connection. One can see why Sandow invented the spring bar dumbbell grip, not as a gimmick, but as an aid for creating the necessary tension and flexion throughout the range of movement.
@@MrFredstt nice brother! I actually moved more towards mike mentzer style of training because i got bored of the sandow way, I can email you his book if you like :D
Awesome! Thanks so much for making this video! Since I am performing a similar routine I would like to add my 2 cents on the routine: 1-the hardest part of the whole routine is to learn how to flex the muscles throughout the whole range of the movement, it is very taxing and not as straightforward as it may seem, especially with muscles we may use less. 2-in order to solve the above mentioned problem I find that "activation set" is a good way of learning, basically running fast through the motion in order to feel more the muscle through blood pumped in there. It will help learning it. As soon as fle is learned this activation set can be ditched. 3-While Sandow promotes the continuous movement, I find to lose a bit of focus. I think therefore that doing one rep at a time, with a brief moment to relax the muscle and flex it hard again, helps keeping up the effort. 4-some movements feel better unilaterally while some others feel better simultaneously: biceps and triceps can feel better unilaterally while shoulder front raises feel best simultaneous. 5-I prefer to do leg movements in the gym because I can use machines to help out giving a little resistance like the DBells do with the upper body. Leg extention and leg curl feel awesome when flexing through the movement! 18kg on the leg extention feel like a ton of it! 6-Same conversation needs to be had for the calves: flexing them through motion is not easy but as soon as it is achieved the effort reaches great levels. I tend to do the whole routine with dumbells, barbells and machines and I generally add a wide lat pulldown and a horizontal pull. I also do a standing and a seated calf raise, always a single set. Little note, 2 weeks in the routine and my arm is .2inches thicker. Maybe just luck but it feels like it works muscles A LOT. I think that the whole program can be summarised with the words FLEXING THROUGH MOTION: it goves power, strength at all ranges and more flexibility.
@@chitraakshbandral4309 this is a standalone routine and I basically add exercises based on the muscle they have to hit. Generally 2/3 per body part. I find this great to develop motor connection and this comes great when you then go back to standard weight training because your muscles respond way better.
@@LifeandLiesSyra and man im a beginner almost 4-5 months with shit training i curl with 10kg dumbells (i dont even feel the biceps while training only a pump is what i get )will ,training with this routine be optimal for me
i started this routine today, along with some of Attila's exercises from his manual on light dumbbells. it's great to see you describing this work properly. and your demonstration spot on. it's reassuring to see someone else has read Sandow the same way. thank you for making this video 💜
Thank you for making this video. I do a modified version of sandows routine and i did th boxer ounch out more karate style. I will now fix it for max effectiveness.
17:33 When he explaines turning the hands all the way over. I take it as he also wanted you to active deltoids as well as rotator cuffs by bringing your hands more over forward than what is demonstrated here. This is another plane that the shoulders move on that was not fully addressed by the other exercises and should be safe at such low weights and progression. Love the video.
@@mememe1468 I did lose 10lbs but I also started fasting once a week and cleaned my diet. I noticed my body did get stronger overall. This is a good starter routine to get you back into a more healthy life style providing you do it everyday. I think 5lbs is a bit too light for some of the exercises like the arm curl and I would use 20lbs for this one. I found out later Sandow had other exercises he did besides this short routine. I just started the p90x program yesterday which I believe is a better way to go. Hope this helps you.
@@davewilson3893 You are correct Sandow did other exercises. This system was always intended to teach his students the fundamentals of bracing your body and muscle control before doing heavy lifting
Thnx for great video! When I opened the book I actually had cultural shock of how welll it is, and it is not only exercise book. light, heavy weights, the "machine" (!) also anatomic part and even protein and calories for foods I am amazed I mean.. it's 1894 book..
Love the video - on the wrist rolls, reading the description in the book, I believe this is intended as a progressive movement as you advance. "This exercise may be supplemented by bending the hand backwards and forwards on the wrist. Initially, rotating as you show in the video, but progressing on to where you end the backward rotation by bending your wrist backward (back of the hand toward your outer forearm), and ending your forward rotation by your wrist forward so your hand is aiming toward your inner forearm.
Great vid! I've been doing some ad-lib light dumbell training as part of my weight-loss regiment (down 50, 100 to go!) and thought it might be time to look up some "official" light weight training to keep myself improving. It's cool to see that several of the movements are the same or similar to what I've already been doing off the top of my head. Those extended crucifix movements look brutal! I've got a 6'4" wingspan, so that's a LOT of leverage! And I don't think my old knees are ever going to manage those full squats. But I've already been doing half-squats for decent results. Keep up the good vids!
Nice video. Thanks for spreading this news. As a bdybuilding enthusiast for more than 40 years I have always been interested by the champions of the past. Their feats of strength are legendary and I have always wondered how they could devote themselves to pure strength and at the same time (with a few exceptions) be so defined and proportionate. Now I have the answer!
This classic system reminds me of a modernized application of the same principles. Title boxing has boxing based workouts on TH-cam, some even starring Freddie Roach and some with an Australian guy. But they have upperbody circuits for muscle endurance for boxers that match this exercise format. Then a seperate lower body circuit with light dumbbells with the equal amount of exercise selection. Then floor core exercises, etc.
Cool video. I enjoyed it. Kudos for putting yourself out there. Some of these are just goofy looking, but you embraced it and educated us on this really old school method.
Was this routine done by Sandow with just light dumbells or the spring loaded dumbells he advocated that you had to squeeze hard while doing the exercises.
Muscle Control absolutely is practical for our modern time; it’s great for people who’ve had injury and or can’t afford buying weights or don’t want to go to a gym or can’t for whatever reason. There are many different exercise movements that can be added to this system.
When you realize he did very heavy low volume stuff for his strongman act and then added this in as a sort of fluff and pump volume workout, it really makes decent sense. I work out with dumbbells only these days and always lament the lack of exercises but clearly there's a lot more I could be doing.
once again this has been debunked in david bolton's book mentioned here in the comments. the guys who came before him and even trained sandow all truly believed in the light dumbbell method. look up edmond desbonnet
It's the other way around. Sandow, and his teacher Attila, taught the light dumbbell system as a daily foundation program. Sandow's heavy weight work was specialised training for the purpose of developing strength, and performed in conjunction with the light dumbbell system.
Firstly thanks for the time and effort you put in . Secondly I’m a middle aged fat guy . I am looking to fix the fat issue, being a fan of the physical culture movement I was considering using this program I know you’re not a doctor etc but I would appreciate your opinion/advice I’ve had the all clear from my doctor I’m just looking for a daily exercise program. I’ve found if I can do something every day it makes me feel better Again thanks for your efforts I’m glad I’ve subscribed
I think you should be good-to-go for at least moderate activity. If you do not have access to weights, then I would recommend checking out the Charles Atlas’ Dynamic Tension program. I have videos of it on my channel. If you do have access to weights,then I would go to Bill Pearls website and follow the 20 Weeks To A Champion Physique program. Its completely free in PDF form!
Weights are the best form of exercise for most purposes. Fasting is also great and most people can do it (watch for diabetic meds though) Some of the many benefits of fasting and a lower carb whole food diet on the immune system, blood pressure, blood sugar and anti-aging, all backed up by clinical data: Thymus stem cells are regenerated, which suppresses aging and renews the immune system. Fasting stimulates phagocytosis, the ingestion of bacteria and viruses by the immune system. Blood pressure is quickly and dramatically lowered, which is very important for a good outcome with the current pandemic. Fasting increases nitric oxide, which has manifold postive effects like reducing arterial plaque. Weight loss from fasting only loses10% lean tissue and 90% fat compared to the typical 25% lean tissue and 75% fat lost when calorically restricting for long periods. Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body. Vitamin D plasma levels are increased, and vitamin D in turn increases autophagy! Blood sugar and insulin are lowered, allowing white blood cells to move more freely throughout the body and do their job. Ideal blood sugar is around 80. Some viruses activate glycolosis (the release of sugar in the body) and clinically it has been shown that decreasing glucose metabolism in the body weakens the influenza virus. Fasts of several days will not affect short term female fertility and may increase long term fertility especially in women with PCOS. It's absolutely fine for cortisol to be high while fasting, because it produces sugar from fat instead of lean tissue th-cam.com/video/giEDadzoErs/w-d-xo.html Does the body prefernetially prefer glucose as a fuel? No, it never uses mainly glucose for fuel and using glucose for fuel is very biochemically damaging! th-cam.com/video/Nf1jwMbvNxw/w-d-xo.html The hormone Leptin is an immunomodulator that keeps the body from attacking itself and obesity causes leptin resistance. Fasting very quickly reduces leptin resistance and leptin levels and one day of fasting can cut your leptin levels in half and gets your immune system working properly again! When you move out of MTOR your body shuts down the building blocks of the cell which are used to produce organelles and proteins. This means the mechanisms needed by viruses to replicate are by and large unavailable when you are in a deeply fasted state. It stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle foreign matter such as viruses and kill cancerous and senescent cells. AMPK does many helpful things in the body including activating the body's antioxidant defenses. Does fasting burn muscle? In most cases no! th-cam.com/video/teQIaU6wp2o/w-d-xo.html Fasting can make you gain muscle faster: th-cam.com/video/5RM8GRzsIIg/w-d-xo.html Deep ketosis virtually eliminates chronic inflammation in the body. This can offset the life threatening symptoms of viral pneumonia which effectively kills you through inflammation. This also creates BHB ketones in your body, which also help your immune system and anti-oxidative system, especially in the brain. Ketones also provide an additional energy source during infection, which is critical when trying to fight off a bug. In fact you can have as much as three times the total energy available in your blood when you are in deep ketosis, or even more. It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency and thereby making cells better able to fight off infection. Increased mitochondrial function also has the added benefit of increasing your metabolism and cancer prevention! Fasts from 36-96 h actually INCREASE metabolic rate! th-cam.com/video/BeC_gIR2Z14/w-d-xo.html Your body releases interferon which is also triggered by the body during viral attacks to shut down the replication ability of the surrounding cells and stop infections. After 72 hours or more fasted, your body actually recycles large numbers of immune bodies and creates new ones, rejuvenating your entire system. When you fast, this stimulates apoptosis in senescent or genetically damaged cells. This kills these cells off completely. Senescent cells are responsible for the effects of aging and are the root cause of the development of cancer. If it were possible to destroy them all it would completely stop aging and cancer. That is not possible but fasting can help limit these effects by killing off many of the affected cells and limiting the future effects of aging. Fasting also releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth, helping a great deal with diseases like MS, peripheral neuropathy and Alzheimers. In fact, the biochemical regulator of BDNF production is beta-hydroxybutyrate, which is the same ketone the body produces to nourish the brain while fasting. Autophagy induced by fasting even helps hair regrow. What breaks a fast? th-cam.com/video/7aRLsCpxy3o/w-d-xo.html Dieters losing weight through intermittent fasting show greater reduction in waist size and increase in insulin sensitivity for the same weight lost and alternate day fasters were shown to lose fat while gaining muscle at the same time over a six month period. Does fasting lower testosterone? No, it raises it and builds muscle! th-cam.com/video/fJUDucBWv4s/w-d-xo.html Fasting has been shown to increase bone marrow volume by 10% and levels of carnosine in the body in as little as a few weeks. Fasting also increases telomere length, negating some of the effects of aging at a cellular level. Eating one meal a day can bring most of these benefits to a lesser degree, and adding a few entire days off from eating per week will have even more effect especially when starting to feel poorly. Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia. Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. Those with Addison's disease may also be unable to fast without liberal use of exogenous ketones, depending on severity. If you experience extreme symptoms of some kind, especially dizziness then simply break the fast and seek advice. Resources: pubmed.ncbi.nlm.nih.gov/7714088/ pubmed.ncbi.nlm.nih.gov/6859089/ www.ncbi.nlm.nih.gov/pubmed/23876457 repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations www.cell.com/cell/fulltext/S0092-8674(19)30849-9 www.ncbi.nlm.nih.gov/pubmed/25686106 www.ncbi.nlm.nih.gov/pubmed/24905167 www.ncbi.nlm.nih.gov/pubmed/10859646 www.sciencedirect.com/science/article/pii/S0005272806000223 www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/ www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/ www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7 www.ncbi.nlm.nih.gov/gene/25712 www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/ www.ncbi.nlm.nih.gov/pubmed/10232622 academic.oup.com/ajcn/article/81/1/69/4607679 www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/ www.sciencedirect.com/science/article/pii/S1931312809002832 www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/ www.nejm.org/doi/full/10.1056/NEJMc2001176 pubmed.ncbi.nlm.nih.gov/23408502/ pubmed.ncbi.nlm.nih.gov/27569118/ pubmed.ncbi.nlm.nih.gov/21410865/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/ www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext pubmed.ncbi.nlm.nih.gov/20921964/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/ faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10 www.biorxiv.org/node/93305.full pubmed.ncbi.nlm.nih.gov/25909219/ clinical.diabetesjournals.org/content/36/3/217 europepmc.org/article/MED/22402737?javascript_support=no onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/ www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart holistickenko.com/vitamin-d-kidney-liver-disease/ n.neurology.org/content/88/16_Supplement/P3.090 This list compiled over months of research by the user known as Pottenger's Human on youtube but feel free to copy and paste this anywhere you like, no accreditation needed! My channel which will always contain an updated list of fasting benefits: th-cam.com/channels/MC_ZrmTUTGdQiIwJjZq1rg.html I have playlists on fasting and health and wellness. I also make a little commentary comment on health and fitness as well. When I have community posts available I will make a community post with this list that has a permanent link but which will remain editable and keep a fresh copy there at all times!
I think I remember you saying you planned on adding onto the routine. Was that still going to be a thing? 🤔😄 Thanks for showing the routine in it's entirety. Been wanting to see it done proper since I wanna try it out.
Yes! I definitely will be making a follow up video on my more modern approach. I’ve got to find the right back exercise to include that can be performed at home with limited equipment. I might just go with the classics pull-up!
Interesting that this is showing up in my algorithm. One of my rotator cuffs is just about “shot,” and I’ve been advised to avoid lifting anything heavier than 15 lbs overhead with my right arm. Why rush that surgery? Thanks…now I don’t have to let myself go all to seed after all!
You should keep your thumbs below the dumbbell for the wrist circles. Part of the exercise is to train grip strength which means grasping the dumbbell. It’s more effective than the false grip you were doing.
Dude, I'm glad you posted this when you did. Just now watched it and I started off this method completely wrong. I focused on keeping my muscles tense through the movements but I was performing them rather fast! Looks like I'm doing some course correcting.
Whenever I think about doing his system I watch the actual workout and I feel conflicted. It seems out of date and missing pieces (back), I do look forward to seeing your modernized version.
@@Niborino9409 it’s totally doable. I would amend it for the following: 1. Direct neck training 2. Pull-ups for back 3. Maybe a heavier weight for legs 4. No punch thing 5. Triceps work
Great video. When you say you flex the entire way up and down, does that include having a very tight grip on the DB's? Also, do you agree that we should inhale on the effort part of the exercise, and exhale on the release? As I'm sure you know, that is counter to much modern instruction. Lastly, I would like your thoughts on the safety (for the lower back) of the old-timey sit ups that you perform in the video Thank you.
Yep! Tight grip on the dumbbells. Sandow even made spring grip dumbbells to encourage this. I think those sit-ups are perfectly safe. Not much stress on the lower back.
Thank you for keeping this history alive I'm very curious do you know what Eugen Sandow’s Diet was like And if possible if it fits this channel could you do a video on Chet Yorton I was just wondering if he did anything unique or different compared to other bodybuilders I know he beat Arnold and Frank Zane so there has to be something there he was doing
Great video, thanks for posting. I ramped the intensity up even higher. I contracted the muscles harder and slower, even on the negatives. My shoulders were already toast by the. time I got to the shoulder exercises. I was only able to do half the volume and exercises. I will do the rest tomorrow. Who knew you could get such an insanely intense and productive workout with the girly dumbells..
good video but if i can offer some tips... 1. more emphasis on the strong grip and the angle of the grip. this is key to every movement a la his spring dumbbells. 2. use momentum less to aid in the movements 3. breathe normally rather than with the movement and avoid tensing/moving any other muscles other than the ones working... cheers
As far as the punchouts go I think you are supposed to have your leg lifted already when turning back to punch out. So it would be all one motion not a two step process.
1. No, probably not. He did other exercises in combination with this program (lots of ring work) 2. Yes, but I would instead recommend doing a single set of every exercise ever day for a number of weeks and gauge your results that way.
Glad to hear that you enjoy educating people about the historical methods. You probably should add that Sandow was a professional strongman. He lifted heavy weights and objects in his act and thus predominantly trained with heavy weights. He admitted in an interview with Earle Lieberman that lifting heavier weights was really how to increase size and strength. He used the light dumbbell system as a way to market and sell light dumbbells.
No, this is not true. Sandow wasn't even the person to come up with it. Read "the lost secret to a great body" by david bolton, which summarizes all the bronze light dumbbell guys that do this style of routine and they all say that light dumbbells are sufficient, even by those who had nothing to sell.
If the system works for you then that is all that matters. Several books have been written about Sandow and I think you’ll find that they confirm what I say. David Bolton is trying to sell a book about the light dumbbell system. I don’t have a problem with that but we should ask ourselves why did this system not become popular. Why is it not popular now. The reason - it was a largely ineffective method when compared to lifting heavier weights.
@@jamesmc1813 there are many reasons. once again, sandow was just one of many. i never paid for the book, which it seems you have not read or misunderstood. one of the biggest reasons why it lost popularaity by the mid 20th century... because it was associated with germans. other than that... steroids, changing aesthetic by dominant anglo culture, etc. to say it is ineffective shows that you haven't even tried it for any amount of time and do not understand it. not to mention how frequently heavy lifters injure themselves
I started doing these workouts yesterday with 5 pound dumbbells and today my biceps are really sore are they're supposed to be done everyday even if my arms are really sore or should I take a rest day?
@@ForgottenFitness bro I never felt my biceps burn so much lifting heavy or doing pull ups I'm definitely going to keep doing these workouts thanks for making the video
Depending on source, the two first exercises (Dumbell curl and reverse curl) are counted to either a 100 or to 120 reps, the rest is aimed at 50 or fatigued. When the target goal on the two first are reached, you then add weight and drop down to fifty and add 5 reps each day untill 100/120 are reached, which ideally should take about a fortnight.
To get the full benefit from this system you need to use the sandow dumbells or squeeze an ordinary set of dumbells. You must tense each muscle when you are doing the rep and release the tension before the start of the next rep then tense to complete next rep. 3 secs up 1 sec hold and 3 secs return this will completely work the muscle you are focused on. You also need to concentrate completely on the muscle being used, don't just do the exercise be totally concentrated on the exercise.
Loved it. I'm going to try it in my routine-81 year old Vietnam Vet.
Thank you for your service. I’m honored you learned about this from me. I hope you enjoy it!
Good video! Thanks for the effort in undertaking it. If you can get hold of a PDF copy of "The science and art of physical development : hints on the Sandow system by W.R. Pope." The author was a Sandow trainee, and wrote it as a "user manual" for the Sandow system, elaborating on the how-to perform the exercises. It is a worthy read and a good complimentary source. 🙂
Will do! I’ll be making a follow up to this once I get input from my community. I’m always learning!
@@ForgottenFitness would love to see the follow up video and results 💪
Well done, finally someone demonstrating gets the constant muscular tension aspect, which is key to the whole system. It's not about flinging useless light weights, but a very specific intent on muscle connection. One can see why Sandow invented the spring bar dumbbell grip, not as a gimmick, but as an aid for creating the necessary tension and flexion throughout the range of movement.
Exactly! Thanks for watching!
I did the thing with 3kg weights contracting and concerntrating as hard as I could and was sore as hell for like 4 days lol
@@jackaro0343 I am on my second day and I can't believe how sore I am. I'm flexing muscles I feel like I've never even used before
@@MrFredstt nice brother! I actually moved more towards mike mentzer style of training because i got bored of the sandow way, I can email you his book if you like :D
Great job on this video! One of the very best on youtube. Viewers can recognize that this was a work of love for you. Many thanks.
Thank you for your kind words 🙏🏼
Awesome! Thanks so much for making this video!
Since I am performing a similar routine I would like to add my 2 cents on the routine:
1-the hardest part of the whole routine is to learn how to flex the muscles throughout the whole range of the movement, it is very taxing and not as straightforward as it may seem, especially with muscles we may use less.
2-in order to solve the above mentioned problem I find that "activation set" is a good way of learning, basically running fast through the motion in order to feel more the muscle through blood pumped in there. It will help learning it. As soon as fle is learned this activation set can be ditched.
3-While Sandow promotes the continuous movement, I find to lose a bit of focus. I think therefore that doing one rep at a time, with a brief moment to relax the muscle and flex it hard again, helps keeping up the effort.
4-some movements feel better unilaterally while some others feel better simultaneously: biceps and triceps can feel better unilaterally while shoulder front raises feel best simultaneous.
5-I prefer to do leg movements in the gym because I can use machines to help out giving a little resistance like the DBells do with the upper body. Leg extention and leg curl feel awesome when flexing through the movement! 18kg on the leg extention feel like a ton of it!
6-Same conversation needs to be had for the calves: flexing them through motion is not easy but as soon as it is achieved the effort reaches great levels.
I tend to do the whole routine with dumbells, barbells and machines and I generally add a wide lat pulldown and a horizontal pull. I also do a standing and a seated calf raise, always a single set.
Little note, 2 weeks in the routine and my arm is .2inches thicker. Maybe just luck but it feels like it works muscles A LOT.
I think that the whole program can be summarised with the words FLEXING THROUGH MOTION: it goves power, strength at all ranges and more flexibility.
Well, I will be making a video on my own revised version of the program as well. This was a video made for historical accuracy’s sake.
can you explain me how you add these excercise to your routine ?
@@chitraakshbandral4309 this is a standalone routine and I basically add exercises based on the muscle they have to hit. Generally 2/3 per body part. I find this great to develop motor connection and this comes great when you then go back to standard weight training because your muscles respond way better.
@@LifeandLiesSyra thanks man ,but im dumb and can you explain how to perform these exercises weekly and how many reps for each day
@@LifeandLiesSyra and man im a beginner almost 4-5 months with shit training i curl with 10kg dumbells (i dont even feel the biceps while training only a pump is what i get )will ,training with this routine be optimal for me
Yes please! Keep making historical & entertaining videos like this. One of your best. So full of detail.
Thank you. I will start on the next one today.
i started this routine today, along with some of Attila's exercises from his manual on light dumbbells. it's great to see you describing this work properly. and your demonstration spot on. it's reassuring to see someone else has read Sandow the same way. thank you for making this video 💜
Glad to hear. Very glad you like it so far!
can you give us an update? How have the results been?
Much harder than it looks using the tension and everything. Thanks for demonstrating
It is so nice to see this routine performed live and with proper focus and tension. Very inspiring!
Love it, thanks. I too am a visual learner so this helps as a companion to the books 👍💪
Thanks for sharing that ebook
Yes, really liked the video. Many thanks for the source material. All in all excellent presentation.
Glad you enjoyed it!
I did this after leg day for the first time…. OMG the burn was crazy after the curls with only 5 pounds.
I know! It really works!
Great demonstration video! I would have some difficulty following the program without it! Thank you!
Sandow had some great, especially lateral deltoid development in some of his pictures.
Looking forwards to the standing pec fly.
Thank you for posting this, I love learning more about the history of body building.
You’re welcome! I love teaching about it!
Thanks for the instruction. I appreciated seeing the movements.
Always welcome 👍🏻
Holy hell this is brutal!!!!
im doing it now and damn!
Enjoy it, it’s a killer 👍🏻
It's amazing how almost all videos demonstrating the movements go fast and ignore the dynamic tension aspect.
They all miss the most important part!
Thank you for making this video. I do a modified version of sandows routine and i did th boxer ounch out more karate style. I will now fix it for max effectiveness.
17:33 When he explaines turning the hands all the way over. I take it as he also wanted you to active deltoids as well as rotator cuffs by bringing your hands more over forward than what is demonstrated here. This is another plane that the shoulders move on that was not fully addressed by the other exercises and should be safe at such low weights and progression. Love the video.
Wow... never know 5lbs could be so painful in a workout. Will give it a 90 day try. Thx for the awesome video.
Oh yea! Super effective way to train!
After 90 days what was the payoff?
@@mememe1468 I did lose 10lbs but I also started fasting once a week and cleaned my diet. I noticed my body did get stronger overall. This is a good starter routine to get you back into a more healthy life style providing you do it everyday. I think 5lbs is a bit too light for some of the exercises like the arm curl and I would use 20lbs for this one. I found out later Sandow had other exercises he did besides this short routine. I just started the p90x program yesterday which I believe is a better way to go. Hope this helps you.
@@davewilson3893 You are correct Sandow did other exercises. This system was always intended to teach his students the fundamentals of bracing your body and muscle control before doing heavy lifting
if it's too easy u can add more, he never sad stay 5lbs forever@@davewilson3893
Excellent video
culture of the physics. Thank you so much Rudolph Wilkins
Thank you for watching!
Amazing, thanks for craeting this.
I would love to be able to download the slides, especially the ones with the workouts and reps.
Thanks! I’m so glad you enjoyed it!
Bravo! 💪👍
Wow.. accurate, well executed, and fun to.watch. Once again Rudolph great video!
Thanks for checking it out!
Great video and demonstration of Sandow's Light Dumbbell system.
Thank you!
Thanks for doing this video and showing us the old ways and what we canearn from it. 😊
Thnx for great video!
When I opened the book I actually had cultural shock of how welll it is, and it is not only exercise book.
light, heavy weights, the "machine" (!) also anatomic part and even protein and calories for foods
I am amazed
I mean.. it's 1894 book..
Totally agree! Its shockingly contemporary. It even talks about band work! Like, rubber bands!
Love the video - on the wrist rolls, reading the description in the book, I believe this is intended as a progressive movement as you advance. "This exercise may be supplemented by bending the hand backwards and forwards on the wrist. Initially, rotating as you show in the video, but progressing on to where you end the backward rotation by bending your wrist backward (back of the hand toward your outer forearm), and ending your forward rotation by your wrist forward so your hand is aiming toward your inner forearm.
Great video and analysis of the routine. Im enjoying doing the Attila version on my light days and feel it benefits the heavier days.
Great vid! I've been doing some ad-lib light dumbell training as part of my weight-loss regiment (down 50, 100 to go!) and thought it might be time to look up some "official" light weight training to keep myself improving. It's cool to see that several of the movements are the same or similar to what I've already been doing off the top of my head. Those extended crucifix movements look brutal! I've got a 6'4" wingspan, so that's a LOT of leverage! And I don't think my old knees are ever going to manage those full squats. But I've already been doing half-squats for decent results. Keep up the good vids!
Glad you enjoyed it. I’m a hair under 6’6” myself so I know your pain! Always keep things in perspective and do what you can. Stay strong 💪🏼
Outstanding video! Thank you for making this obscure but very good program available to us!
Glad you enjoyed it!
Hey, I'll look foward to your mordenize light dumbbell system version!
Will do!
Nice video. Thanks for spreading this news. As a bdybuilding enthusiast for more than 40 years I have always been interested by the champions of the past. Their feats of strength are legendary and I have always wondered how they could devote themselves to pure strength and at the same time (with a few exceptions) be so defined and proportionate. Now I have the answer!
Thanks for watching!
Excellent video thanks for putting all this wonderful information together
I wanna try this when I get the chance!
I hope you like it!
Great stuff, it really helps visually to someone who wants to explore this type of training as I am visual learner myself too, thanks !!?
You’re welcome! Glad you enjoyed it!
This classic system reminds me of a modernized application of the same principles. Title boxing has boxing based workouts on TH-cam, some even starring Freddie Roach and some with an Australian guy. But they have upperbody circuits for muscle endurance for boxers that match this exercise format. Then a seperate lower body circuit with light dumbbells with the equal amount of exercise selection. Then floor core exercises, etc.
I think you are talking about kostya tzsyu. I used to do those as a warm up for my boxing training and at first my shoulders wanted to fall off!
Subscribed at 3:23 cuz you are very thorough and it is appreciated.
Thanks Hadrian!
Great video!
Sandow trains this everyday, and also he lifts heavy dumbbells, anda heavy barbells.
Thanks! I’m glad you liked it!
Cool video. I enjoyed it. Kudos for putting yourself out there. Some of these are just goofy looking, but you embraced it and educated us on this really old school method.
Glad you enjoyed it!
Hello from France, i try by curiosity, 1st time my biceps are in pain (in good one) and easier to see your movement than text or photo, thank you!
Awesome stuff Thanks for sharing this great content.
You’re welcome!
Was this routine done by Sandow with just light dumbells or the spring loaded dumbells he advocated that you had to squeeze hard while doing the exercises.
Bro finest video veryyyy useful thank uuuu soooo much
Muscle Control absolutely is practical for our modern time; it’s great for people who’ve had injury and or can’t afford buying weights or don’t want to go to a gym or can’t for whatever reason. There are many different exercise movements that can be added to this system.
I agree
The reverse grip curls are actually a forearm exercice as wel
True!
Amazing Work, thanks!!!
Glad you enjoyed it!
Excellent. Thanks. Would like more on progressive overload here. Did he just keep adding reps?
When you realize he did very heavy low volume stuff for his strongman act and then added this in as a sort of fluff and pump volume workout, it really makes decent sense. I work out with dumbbells only these days and always lament the lack of exercises but clearly there's a lot more I could be doing.
Oh yea! He was a heavy barbell guy primarily.
I will make a video on his barbell program as well at some point. It’s in the same book.
once again this has been debunked in david bolton's book mentioned here in the comments. the guys who came before him and even trained sandow all truly believed in the light dumbbell method. look up edmond desbonnet
It's the other way around. Sandow, and his teacher Attila, taught the light dumbbell system as a daily foundation program. Sandow's heavy weight work was specialised training for the purpose of developing strength, and performed in conjunction with the light dumbbell system.
The squat mixed calves hits crazier on the eccentric when its done like a sissy squat negative, but unstable on the concentric👍🏽
Firstly thanks for the time and effort you put in .
Secondly I’m a middle aged fat guy . I am looking to fix the fat issue, being a fan of the physical culture movement I was considering using this program
I know you’re not a doctor etc but I would appreciate your opinion/advice
I’ve had the all clear from my doctor I’m just looking for a daily exercise program. I’ve found if I can do something every day it makes me feel better
Again thanks for your efforts I’m glad I’ve subscribed
I think you should be good-to-go for at least moderate activity. If you do not have access to weights, then I would recommend checking out the Charles Atlas’ Dynamic Tension program. I have videos of it on my channel. If you do have access to weights,then I would go to Bill Pearls website and follow the 20 Weeks To A Champion Physique program. Its completely free in PDF form!
@@ForgottenFitness thank you sir !
Weights are the best form of exercise for most purposes. Fasting is also great and most people can do it (watch for diabetic meds though)
Some of the many benefits of fasting and a lower carb whole food diet on the immune system, blood pressure, blood sugar and anti-aging, all backed up by clinical data:
Thymus stem cells are regenerated, which suppresses aging and renews the immune system.
Fasting stimulates phagocytosis, the ingestion of bacteria and viruses by the immune system.
Blood pressure is quickly and dramatically lowered, which is very important for a good outcome with the current pandemic.
Fasting increases nitric oxide, which has manifold postive effects like reducing arterial plaque.
Weight loss from fasting only loses10% lean tissue and 90% fat compared to the typical 25% lean tissue and 75% fat lost when calorically restricting for long periods.
Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body.
Vitamin D plasma levels are increased, and vitamin D in turn increases autophagy!
Blood sugar and insulin are lowered, allowing white blood cells to move more freely throughout the body and do their job. Ideal blood sugar is around 80. Some viruses activate glycolosis (the release of sugar in the body) and clinically it has been shown that decreasing glucose metabolism in the body weakens the influenza virus.
Fasts of several days will not affect short term female fertility and may increase long term fertility especially in women with PCOS.
It's absolutely fine for cortisol to be high while fasting, because it produces sugar from fat instead of lean tissue th-cam.com/video/giEDadzoErs/w-d-xo.html
Does the body prefernetially prefer glucose as a fuel? No, it never uses mainly glucose for fuel and using glucose for fuel is very biochemically damaging! th-cam.com/video/Nf1jwMbvNxw/w-d-xo.html
The hormone Leptin is an immunomodulator that keeps the body from attacking itself and obesity causes leptin resistance. Fasting very quickly reduces leptin resistance and leptin levels and one day of fasting can cut your leptin levels in half and gets your immune system working properly again!
When you move out of MTOR your body shuts down the building blocks of the cell which are used to produce organelles and proteins. This means the mechanisms needed by viruses to replicate are by and large unavailable when you are in a deeply fasted state.
It stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle foreign matter such as viruses and kill cancerous and senescent cells. AMPK does many helpful things in the body including activating the body's antioxidant defenses.
Does fasting burn muscle? In most cases no! th-cam.com/video/teQIaU6wp2o/w-d-xo.html
Fasting can make you gain muscle faster: th-cam.com/video/5RM8GRzsIIg/w-d-xo.html
Deep ketosis virtually eliminates chronic inflammation in the body. This can offset the life threatening symptoms of viral pneumonia which effectively kills you through inflammation. This also creates BHB ketones in your body, which also help your immune system and anti-oxidative system, especially in the brain. Ketones also provide an additional energy source during infection, which is critical when trying to fight off a bug. In fact you can have as much as three times the total energy available in your blood when you are in deep ketosis, or even more.
It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency and thereby making cells better able to fight off infection. Increased mitochondrial function also has the added benefit of increasing your metabolism and cancer prevention!
Fasts from 36-96 h actually INCREASE metabolic rate! th-cam.com/video/BeC_gIR2Z14/w-d-xo.html
Your body releases interferon which is also triggered by the body during viral attacks to shut down the replication ability of the surrounding cells and stop infections.
After 72 hours or more fasted, your body actually recycles large numbers of immune bodies and creates new ones, rejuvenating your entire system.
When you fast, this stimulates apoptosis in senescent or genetically damaged cells. This kills these cells off completely. Senescent cells are responsible for the effects of aging and are the root cause of the development of cancer. If it were possible to destroy them all it would completely stop aging and cancer. That is not possible but fasting can help limit these effects by killing off many of the affected cells and limiting the future effects of aging.
Fasting also releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth, helping a great deal with diseases like MS, peripheral neuropathy and Alzheimers.
In fact, the biochemical regulator of BDNF production is beta-hydroxybutyrate, which is the same ketone the body produces to nourish the brain while fasting.
Autophagy induced by fasting even helps hair regrow.
What breaks a fast? th-cam.com/video/7aRLsCpxy3o/w-d-xo.html
Dieters losing weight through intermittent fasting show greater reduction in waist size and increase in insulin sensitivity for the same weight lost and alternate day fasters were shown to lose fat while gaining muscle at the same time over a six month period.
Does fasting lower testosterone? No, it raises it and builds muscle!
th-cam.com/video/fJUDucBWv4s/w-d-xo.html
Fasting has been shown to increase bone marrow volume by 10% and levels of carnosine in the body in as little as a few weeks.
Fasting also increases telomere length, negating some of the effects of aging at a cellular level.
Eating one meal a day can bring most of these benefits to a lesser degree, and adding a few entire days off from eating per week will have even more effect especially when starting to feel poorly.
Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia.
Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. Those with Addison's disease may also be unable to fast without liberal use of exogenous ketones, depending on severity. If you experience extreme symptoms of some kind, especially dizziness then simply break the fast and seek advice.
Resources:
pubmed.ncbi.nlm.nih.gov/7714088/
pubmed.ncbi.nlm.nih.gov/6859089/
www.ncbi.nlm.nih.gov/pubmed/23876457
repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations
www.cell.com/cell/fulltext/S0092-8674(19)30849-9
www.ncbi.nlm.nih.gov/pubmed/25686106
www.ncbi.nlm.nih.gov/pubmed/24905167
www.ncbi.nlm.nih.gov/pubmed/10859646
www.sciencedirect.com/science/article/pii/S0005272806000223
www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/
www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7
www.ncbi.nlm.nih.gov/gene/25712
www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/
www.ncbi.nlm.nih.gov/pubmed/10232622
academic.oup.com/ajcn/article/81/1/69/4607679
www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
www.sciencedirect.com/science/article/pii/S1931312809002832
www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/
www.nejm.org/doi/full/10.1056/NEJMc2001176
pubmed.ncbi.nlm.nih.gov/23408502/
pubmed.ncbi.nlm.nih.gov/27569118/
pubmed.ncbi.nlm.nih.gov/21410865/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/
www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf
www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext
pubmed.ncbi.nlm.nih.gov/20921964/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/
faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10
www.biorxiv.org/node/93305.full
pubmed.ncbi.nlm.nih.gov/25909219/
clinical.diabetesjournals.org/content/36/3/217
europepmc.org/article/MED/22402737?javascript_support=no
onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x
www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/
www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart
holistickenko.com/vitamin-d-kidney-liver-disease/
n.neurology.org/content/88/16_Supplement/P3.090
This list compiled over months of research by the user known as Pottenger's Human on youtube but feel free to copy and paste this anywhere you like, no accreditation needed!
My channel which will always contain an updated list of fasting benefits:
th-cam.com/channels/MC_ZrmTUTGdQiIwJjZq1rg.html
I have playlists on fasting and health and wellness. I also make a little commentary comment on health and fitness as well.
When I have community posts available I will make a community post with this list that has a permanent link but which will remain editable and keep a fresh copy there at all times!
@@LTPottenger Thanks for taking the time to provide this information.
To be honest I may have to read this a few times before I take it all in
I think I remember you saying you planned on adding onto the routine. Was that still going to be a thing? 🤔😄 Thanks for showing the routine in it's entirety. Been wanting to see it done proper since I wanna try it out.
Yes! I definitely will be making a follow up video on my more modern approach. I’ve got to find the right back exercise to include that can be performed at home with limited equipment. I might just go with the classics pull-up!
Interesting that this is showing up in my algorithm. One of my rotator cuffs is just about “shot,” and I’ve been advised to avoid lifting anything heavier than 15 lbs overhead with my right arm. Why rush that surgery?
Thanks…now I don’t have to let myself go all to seed after all!
Hope it helps out!
@@ForgottenFitness Dude, you have no idea how helpful this is…!
You should keep your thumbs below the dumbbell for the wrist circles.
Part of the exercise is to train grip strength which means grasping the dumbbell. It’s more effective than the false grip you were doing.
I was copying the images and descriptions provided.
Dude, I'm glad you posted this when you did. Just now watched it and I started off this method completely wrong. I focused on keeping my muscles tense through the movements but I was performing them rather fast! Looks like I'm doing some course correcting.
Awesome! I’m so glad I could help!
thanks for the video
No problem! I hope it helped you out 💪🏼
It’s just what I need. This and steak and eggs and I’m good to go. Thanks
You’re welcome!
On thing I did not see on any video- sandow refer in his book to those exercises as 1, 2 3, but non of videos I seen did it
Whenever I think about doing his system I watch the actual workout and I feel conflicted. It seems out of date and missing pieces (back), I do look forward to seeing your modernized version.
Also, how often did he do this?
Me too. My more modern approach will be more comprehensive.
@@leepretorius4869 Supposedly each morning before breakfast.
@@Niborino9409 it’s totally doable. I would amend it for the following:
1. Direct neck training
2. Pull-ups for back
3. Maybe a heavier weight for legs
4. No punch thing
5. Triceps work
@@leepretorius4869 Yeah, I'm not a big fan of the punch out either. Feels almost useless in a sense 🤔 Or maybe I'm just doing it wrong.
I apreciate that you respect goldem era bookworm. Imho, it boosts your own credibility. Cheers!
I like your video!!!
Thank you!
Great video. When you say you flex the entire way up and down, does that include having a very tight grip on the DB's? Also, do you agree that we should inhale on the effort part of the exercise, and exhale on the release? As I'm sure you know, that is counter to much modern instruction. Lastly, I would like your thoughts on the safety (for the lower back) of the old-timey sit ups that you perform in the video Thank you.
Yep! Tight grip on the dumbbells. Sandow even made spring grip dumbbells to encourage this.
I think those sit-ups are perfectly safe. Not much stress on the lower back.
@@ForgottenFitness Thanks for the answer. I'll give the sit-ups a try.
Thank you for keeping this history alive
I'm very curious do you know what Eugen Sandow’s Diet was like
And if possible if it fits this channel could you do a video on Chet Yorton I was just wondering if he did anything unique or different compared to other bodybuilders I know he beat Arnold and Frank Zane so there has to be something there he was doing
Well, Sandow was a big beer drinker! I’ll see if I can scrounge up his diet, although it may not be what you think!
Golden Era Bookworm has tracked down a book that detail's Sandow's diet 😄
th-cam.com/video/Tjw_pJnkZDw/w-d-xo.html
Great video, thanks for posting. I ramped the intensity up even higher. I contracted the muscles harder and slower, even on the negatives. My shoulders were already toast by the. time I got to the shoulder exercises. I was only able to do half the volume and exercises. I will do the rest tomorrow. Who knew you could get such an insanely intense and productive workout with the girly dumbells..
Awesome! Mine were too. It was tough!
I am really interested in this and I have one question, are you tensing your whole body and legs or just the arms when performing.
I'm just impressed he mentions women at all! Didn't think it was really kosher back then for women to lift weights? Either way I'm intrigued!
He was very inclusive. Weight lifting for all!
good video but if i can offer some tips... 1. more emphasis on the strong grip and the angle of the grip. this is key to every movement a la his spring dumbbells. 2. use momentum less to aid in the movements 3. breathe normally rather than with the movement and avoid tensing/moving any other muscles other than the ones working... cheers
I agree with you assessment. All my examples are based strictly off the text in his book.
As far as the punchouts go I think you are supposed to have your leg lifted already when turning back to punch out. So it would be all one motion not a two step process.
Possibly. The descriptions are not ideal. I treated it more like a military two step since I figured that’s what Sandow was after given his text.
great video thZ ^^
Thanks!
I wonder if you could get the same or similar effects by using increasingly strong grippers instead of heavier dumbbells.
Will this build strength like him and can i do this 2-3 times a week?
1. No, probably not. He did other exercises in combination with this program (lots of ring work)
2. Yes, but I would instead recommend doing a single set of every exercise ever day for a number of weeks and gauge your results that way.
I just have one question, in your opinion do you think experienced lifters should follow this routine?
Totally depends on what your after. Generally speaking, no, this is more of a beginner routine.
@@ForgottenFitness thanks for your insight.
Couple months ago you said you would do another TALES OF THE IRON LEGENDS…
I will. I’m enjoying exploring other topics on my TH-cam page.
No problem buddy I will check back again on YOUR TH-cam page. Take care have a good one 👍
Glad to hear that you enjoy educating people about the historical methods. You probably should add that Sandow was a professional strongman. He lifted heavy weights and objects in his act and thus predominantly trained with heavy weights. He admitted in an interview with Earle Lieberman that lifting heavier weights was really how to increase size and strength. He used the light dumbbell system as a way to market and sell light dumbbells.
No, this is not true. Sandow wasn't even the person to come up with it. Read "the lost secret to a great body" by david bolton, which summarizes all the bronze light dumbbell guys that do this style of routine and they all say that light dumbbells are sufficient, even by those who had nothing to sell.
If the system works for you then that is all that matters. Several books have been written about Sandow and I think you’ll find that they confirm what I say. David Bolton is trying to sell a book about the light dumbbell system. I don’t have a problem with that but we should ask ourselves why did this system not become popular. Why is it not popular now. The reason - it was a largely ineffective method when compared to lifting heavier weights.
@@jamesmc1813 there are many reasons. once again, sandow was just one of many. i never paid for the book, which it seems you have not read or misunderstood. one of the biggest reasons why it lost popularaity by the mid 20th century... because it was associated with germans. other than that... steroids, changing aesthetic by dominant anglo culture, etc. to say it is ineffective shows that you haven't even tried it for any amount of time and do not understand it. not to mention how frequently heavy lifters injure themselves
did you're arms grow using it
If I’m being honest, not really. They probably would if I stayed with it longer, though
@@ForgottenFitness thanks I appreciate it
Hi, do you have some feedback after a while using it ?
How often should you do this workout
Every day
I miss doing light weight
Do both! Lift heavy AND light!
So gr8
How many minutes per day does it take to go through the system?
45min to and hour.
I started doing these workouts yesterday with 5 pound dumbbells and today my biceps are really sore are they're supposed to be done everyday even if my arms are really sore or should I take a rest day?
Maybe a rest day in the beginning, but these exercises should be performed everyday.
@@ForgottenFitness bro I never felt my biceps burn so much lifting heavy or doing pull ups I'm definitely going to keep doing these workouts thanks for making the video
Seemed like girlie weights until I tried this routine.
It will be included on my dynamic effort day from now on.
Awesome! Not so “girlie” after all!
What exercises do you do for leg day? 24:11
You do every exercise every day. There is no leg-specific day.
The concentration needed precludes even having music in the background because it can take away from your focus
Is this recommended daily?
Were is your version of this sistem?
Linked in the description
On the unilateral exercises, is the number of reps a combined total or the number you are supposed to do for each limb?
Each limb, I believe
How often should this be done? 3-4 times weekly?
Every day
Re: boxer push out. You pivoted on your heel with your weight on your heels. That’s widely believed in martial arts to put too much strain on the knee
Interesting! I know nothing about martial arts so I’ll take your word on that!
Nice chanel
In terms of progression, do you increase reps with every exercise every 1-3 days until you are performing 100 reps for each exercise?
Depending on source, the two first exercises (Dumbell curl and reverse curl) are counted to either a 100 or to 120 reps, the rest is aimed at 50 or fatigued. When the target goal on the two first are reached, you then add weight and drop down to fifty and add 5 reps each day untill 100/120 are reached, which ideally should take about a fortnight.
@@JensMHA Thank you! I appreciate the info. I'm enjoying doing this workout on days I can't get to the gym.
Do you have to count reps that seems the hardest part
Yes, I do get lost on the reps occasionally
What about resting? Resting builds muscle right
Resting is not necessary for muscle growth during a workout.
Thanks for demonstrating these exercises. Forgive me for the negativity but these exercises are not smart exercises for this day and time.
For the most part I agree.
Dauym you legs are massive
My Genetics respond best to Light weights with multiple reps/sets 💪
🤔👍👊🤔💯👌👊👍🙏