Why You SHOULD Run if You Want to Build Muscle!
ฝัง
- เผยแพร่เมื่อ 23 ก.ค. 2024
- The blog: www.thebioneer.com
This app describes why you need to run, even if you're building muscle. In fact ESPECIALLY if you're building muscle! While you might catabolise a little muscle in the short term, in the long term you're more likely to reduce your resting heart rate and thereby help you to reduce stress and thus reduce cortisol and so myostatin. In short, you'll be in 'rest and digest' more often and thereby, you'll be more anabolic. That and you'll also improve your body's ability to deliver nutrients and oxygen to your muscles AND you'll have improved fitness for workouts. You can read more about all this here: www.thebioneer.com/run-youre-t... - แนวปฏิบัติและการใช้ชีวิต
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This man just flipped his phone out and gave a damn TED talk. Thanks
lol
Jogging, talking while vlogging AND looking at his phone, he's just showing off, haha!!
I could create a walking Ted channel. I do this every day in my head lol.
I posted this to my FB feed and 4 of my friends started regular running because of it, thats a proper “influencer”.
@@luisguillenmontenegro8198 I'll watch it
Simply put, to make it easier to remember. When you build mass, your heart has to work more, the best way to make your heart more healthy to support the new muscle mass it to run. Keep your heart healthy to support new muscle, got it!
That's just not what he was saying
@Eyre Borne It's only a part summary tho. He said more than that.
No need to summarise other people's work - we can' watch it and get the message direct instead of through a completely untested filter (i.e. you).
@@joelonsdale Dude, if people want to memorize every single thing he said, that's fine. I put it out there to make it easier for people to remember, including myself. Not everyone is great at taking topics like this and making them into bite size pieces. Its just easier to remember that way.
@@waltofalltrades6817 thank you mate
Those health benefits add up. Imagine having the clock turned back 20 years when you're 70, and you're moving around like most people in their 50's are. That's an incredible feeling.
Does this work with normal cardio and not High intesity cardio/HIIT? Because of the lower intensity, I find normal cardio so much more relaxing than HIIT haha
@@benjenkins3220 I'm not sure, I technically do more HIIT because I just love punching the heavy bag so much.
@@benjenkins3220 I'd assume that normal cardio would be more sustainable, especially as you get older. But HIIT is still no doubt really good for you and is entirely possible into old age. The intensity and explosive power might just not be there.
@@benjenkins3220 Do the cardio which you can commit to long term. There's no benefit in forcing HIIT instead of low intensity if you can't commit to it regularly. HIIT might be more harmful anyway
@@DoomRater Thats awesome! I hope to get into MMA/BJJ and take classes between gym days when all this crap is over. Will be a solid way to get into HIIT I suppose and cardio/genuine athleticism asa whole considering gym just leaves me stiff but swole haha
Adding cardio was the best move I ever made in my lifting career. My only regret is knocking it before I tried it. We think we know it all until we really try that which we believe to be useless and see how foolish we were in our beliefs.
When do you think i should add cardio tho as a pre/post lifting workout sesh or a few hours before/after a workout
@@justindiz1313 A few hours before or after or it'll exhaust you, hindering your workout, unless you've got lots of free time and and want a good challenge.
True mf words man.
@@sheadoherty7434 Now that I just looked back at my comment, I realized how much of a jackass and just ignorant seemed to be. Sorry man, I dont know why I said that. This man is 100 percent correct. Anyways have a great rest of your night
@@gokublack5620 I don't remember your comment but I am shocked and impressed by your maturity
Our lymphatic system (which removes cellular toxins) only works with movement. Running is a good way to get the lymphatic system moving and removing body toxins.
walking is better, hydration level and cortisol levels along with different muscle action.
@Natasel No. Swimming alot decreases your bone density, which would require weighted squats, running, or walking. It is a good way here and there, but it isn't the best. Running is still king. Walking is better then people think as well. Swimming is good, but be aware of that stuff.
Actually ,even strength training does the work well in that matter ...you will defenitively make that lymph move
@@RussellDeacon cycling is better
Do you have an article that shows what type of toxins it helps remove?
I read that the Roman soldier force marched 20 miles at 15 minute miles. With about 60 pounds of gear. So I tried it on the treadmill. 3-4 Miles. No gear of course. Almost my jogging speed. I am 70. I like trying different things.
Didnt expect the age 70 part! Nice work keep going
What a legend, congrats
Your a Legend and an inspiration
gramps still got it, look at that absolute chad
You’re a legend sir, you have my respect ✊
Aerobic base development is important, helps increase anaerobic capacity as well
Definitely :-D
@@TheBioneer so I've never watched this actual video before (I'm like 30 seconds in now) but last month I actually started long-distance running every week because of your videos! In a lot of them you mention this or that positive effect of running so I just had to. I also started to include a to-failure low-resistance high-rep dropset at the end of each of my workouts! It got me out of a year long plateau, I'm already seeing gains!
Dude, you went balls deep and I enjoyed that. I'm a nutritionist and I've got to say; I'm really proud when people go beyond the broscience bullshit and actually study biochemistry, neurochemistry etc.
You're a champ!
"Broscience bullshit" killed me 😂
If you haven't already, check out a couple Morley Robbins interviews from the last few years. He's onto something big, IMHO. The major players are magnesium, copper, retinol, and the biggest protein in the human body, which nobody knows. Go ahead, ask around. It is odd medical professionals aren't taught the most complex protein in the human body, isn't it?
It is ceruloplasmin with 1046 amino acids and up to 8 coppers. It does too much so it is kept in the shadows.
Translated into English it means BLUE BLOOD.
@@wellnesspathforme6236 I thought that was hemocynain? Like the same blood crabs have. Blue blood.
@@robosing225 Go-ogle both. Hemocyanin is a cupro-enzyme that carries oxygen in crabs, for example. Ceruloplasmin has a number of functions, including safely regulating iron and copper in the human body, but it does not carry oxygen directly.
@@wellnesspathforme6236 cool thanks my guy
When you talk you always have a sort of tiny smile in your eyes, so it becomes easier to understand what you explain 😊
😊
It’s a great feeling tapping out guys at the gym when they are all gassed out. Cardio is king for athletes and the average joe. Strength train, but do not neglect the heart and also the spirit and mind through meditation.
Love the video
The amount of information in this video is more than 13 years of school
More like 2-3 with modern technology. Most of this is already out there. You got to find it and match it up. Fortunately bioneer did the heavy lifting for us
School taught ya the fundamentals my guy
school teaches more of how to learn and be a person than specific knowledge, at least until early-late high school or college
@PerrySport perhaps you went to a bad school? if a an elementary school is good then thats what it should be teaching
PerrySport, all science to do with biology has contradictions
I run 20-35m 4-6x per week and I swim 15-20m 2-3x per week. I’m a bodybuilder at 5’7 ~150lbs 15-16%bf I do cardio to maintain my bodyweight and not gain fat. And I these cardio sessions help me a lot with recovery. The running helps my core, chest and legs recover more quickly. The swimming helps the whole body recover. Note, I eat 4-5x per day and I always have food before lifting, running/swimming. So my body never runs out of glycogen because I’m not running for very long periods of time. My point is, so your cardio it will help you recover much more quickly
Running just isn't as fun for me at 240lbs as it was at 170. That being said I've found that regular cardio does wonders for recovery rate and work load capacity at the gym.
Jim Giant I went from 245 to 208
Running isn't for everyone thats for sure. I know your comment was 2 years ago but always consider if running is too much weight bearing, try biking, ellipticals, swimming or even jogging in water as great supplements that work your body in a similar way to achieve steady state 👌
@@OSeanSanO I believe that that's an excuse. Running is too fundamental, it's actually THE fundamental human movement, some people are just to lazy, or just don't put the effort in.
@@chubbymike3372 Its not an excuse. People get old. Arthritis is the inevitable breakdown of the human body and some go through surgeries. Theres people that can't do weight bearing exercises as hard as running. I work in a PT clinic and it's very common.
Among healthy and unhealthy people, running isn't the ONLY solution. There's literally nothing wrong with doing swimming, elliptical or bike to replace running. Aerobic training is Aerobic training. Everyone also has their own goals in life, running doesn't have to be the fitness goal an individual is trying to achieve. Its not being lazy when an individual chooses to perform a different bout of exercise to gain similar benefits that running gives. The most important one being the strength of the heart.
@@OSeanSanO I meant 'fairly' healthy young people who state that 'running is just not for them',sounds like they are blaming their genetics or so... If you don't wat to run,say the truth, because it takes disciplin from those who do
Man I learn so much from your videos. I had literally never heard of parasympathetic tone before or the fact that your heart ventricle can change size. Fascinating
He runs 2 miles and then talks normally.. I'll run half a mile and you'll be attending my funeral
Start by walking. 🤗
I remember 2 summers ago, I started running and I could only run for 5 minutes, by the end of that summer I was able to run for 30 minutes, so don't give up, It's just about being constant!
Ha ha, yeah, mine current endurance as well!
Classic 😁
Lmao 🤣
I love this channel for it's delivery and content
Honestly do everything that improves health, cardio, strength train, stretch. 💪
I was very curious about this topic and was happy to find you already had a video covering it. Thanks!
Very glad to help, thanks!
No need to apologize bioneer. Reason I love your channel. Raw, uncut and straight to the point. Informative as always
6:41 - 7:03 this is one of the many reasons why I watch your videos.
couldn't of said it any better .
Couldn’t HAVE
Couldn’t HAVE said it better 🤦♂️
Well look at David Goggins he runs like 200 miles a week and is still muscular, so any serious athlete will do cardiovascular exercise.
@John wayne That man is tough as fuck.
It depends on your aims though. Yeah, Goggins is muscular to an extent, but largely he looks muscular because he is so lean. He doesn’t have bodybuilder size muscles.
@@willmosse3684 you're right, he isn't bodybuilder sized but that's because that would weigh him down as he's training for maximum endurance. But he is strong though.
Damhnaic - yeah, strong and very high endurance for sure. So depends on your aims.
He does not run 200 miles a week
Great video. You explained it very well. I may not have listened if it weren't for the fact that YOU do cardio and you are huge. Thank you for sharing this information.
Myostatin reduction on Chromosome 2q32.2 prevents muscle breakdown for release of glycogen. Huge help. Remember this video from over a year ago. A channel with sustained quality.
That was brilliant! I've seen loads of videos which try to explain the relationship between cardio work and muscle loss/ gain but none as clear or informative as this. Subbed.
Great job explaining what has become a common myth ! You were interesting and informative ! I'm a certified personal trainer and a serious martial artist who has been running for 35 plus years .My knees are fine and I have a resting heart rate of 52 beats a minute ...no I'm not thin because I also lift weights and do body weight exercises .I am medium build like a model ...oh I'm 62 !
Salute OG , 42 and cut form the same cloth ! We working 🙏🏿
You go sir!!
I honestly didn’t expect much from this. But afterwards added it to my favorites because this is all I need to know on cardio.
Exactly is
Great video. Everything in this video is spot-on.
HIIT is a great way to get results fast, however steady-state cardio is necessary to support continued progress, among other things.
I love running outside and I love weight training in the gym. I don’t need to run a sub 3 marathon nor bench 2x my body weight so I’m happy with the balance I’ve found. I feel like that balance is functional AND it gives me good blood test results when I go to the doc. Seems most guys want to excel at one or the other.
facts man,i also run outside and do calisthenics, at the end of the day the goal is to be healthy and i feel really good doing a combination of both.
I have a watch that tracks my runs and I have ran 17 miles in August 76.2 miles in September and 85.9 miles in October.
In October is when I tried to run a half marathon 13.1 miles I managed 13.0 in 2:02:31 seconds
It’s almost as though people have different goals
@@YuZeLuNa calisthenics don't build much muscle
This is the best explanation of the value of steady state cardio that I've heard, thanks :)
Though you could've said something about work capacity - how cardio can help you to be able to do more lifting and with shorter rest periods.
Thanks :-D And yeah, that is another very good reason and you really do feel the difference. Maybe something to bring up in a future vid!
@@TheBioneer i enjoy your videos so i hope this isnt unwelcome but im under the impression that weight training increases the left ventricle (pressures of valsalva etc) and that steady state cardio or other cardio will increase the size of the heart evenly, mainly effecting stroke volume. so is there a way you can correct the video?
but thats propably because of the improvement in oxygen delivery and fat metabolism like he said, or are there any other reasons?
I’m going to second everything he said in this video. Especially the doing all these things for a healthy overall body composition. Long ago I gave up on the aesthetic part and focused on various training methods and nutrition. Over time, which is what our goal should be, fat disappears while building endurance, lean muscle, flexibility, mobility, and longevity. If all these things are are covered in your training, the aesthetic part takes care of itself.
Honestly the amount I have learnt from watching your videos is amazing your so good at breaking it down to simpler terms I get so confused by others I have watched or listened to this is easy to digest and understand thank you very much
I'm 70 years old. Very muscular. Quite strong. My routine. I always run or do some form of cardio first. Its a priority. All since I was 15. Philosophy. No point in having a Volkswagen Beetle engine in a Ferrari. The heart - it's the MOST important muscle in your body.
Getting my cardio up also helped me with things like squads. I often got the feeling my heart and lungs are giving up, not the muscles in my legs
Great content. So good to have unbiased, evidence based fitness advice on TH-cam.
Is that sarcasm?
Not many channels have this kind of information that most people want to have.
Thank you. I'm trying to exercise properly.
Thank you for getting me out there to run today. You know what I was thinking but you know a little more to add to it too.
Really appreciate this video, I've seen so many videos saying that you shouldn't do cardio lately. I started running late last year and I'm in my 50's. It's helped me lose weight, build muscle and massively improved my stamina when I'm doing other types of exercise.
Best physical shape I was ever in was during my football playing days. Practice everyday which included about an hour and a half at least of conditioning every practice was great. Granted we ran sprints and mostly were up to 50 yards but occasionally we would surpass that. Doing that everyday along with the beating of regular practice was great. Miss those days bc now it’s difficult to get that level of conditioning.
I wish there were more opportunities for grown ups to play football or other games just for fun. When I look for clubs it's usually competitive.
Found your channel via Habit52.
Soooo glad.
The cardio vs muscle burning question has been going on a long time in various theatres of information. I agree with your points and feel happier now, mixing training up.
Subscribed.
Just found your channel and it's honestly a goldmine. Great content! 👊
Modern man even run holding a camera lol
Guilherme Menezes haha bless him!! Keeping it real!!!!!!
Ha ha, he dumb. Me hold rock while run, rock no break when you fall.
If you’re interested in a deeper look of this very topic look up Dr Andy Galpin: does cardio kill gains, he does a whole lecture about the mechanisms at play in both cardiovascular stimulation and hypertrophy stimulation and how they interfere with each other.
Essentially, mitochondrial stimulation represses muscle growth, but that reaction peaks for two or three hours post training and tapers off after 6 or so hours. So a healthy strategy is to split both training methods into morning and evening sessions or focus on each on alternating days
Thank you
Thanks for the info my friend!
Totally needed to hear that! Thanks for the video.
Thoroughly enjoyed that great information. What a fountain of knowledge this channel is.
Something i find useful for cardio (specifically heart health) is changing the intensity of the run in intervals. For example if i do a 30 min run in the morning, the first 5-10 mins are at a comfortable pace,, then I'll go as fast as I can maintain for 5 mins, then slow down, speed up, back and forth, ending with a sprint at the end. It's also great for build that mind over matter cause when you're already gassed the last thing your body wants is a 1 min sprint
I use highly varied terrain for that, I sprint downhill and basically do stairclimbers on the way up, with a solid pace at level ground
I worked out for years thinking I was a hard gainer, but the reallity is I just had a poor. I then tried the Agoge diet, and started seeing much faster and better results.
definitely get this, works great
It's important to be able to speak while you're running like he is so I doubly appreciate this video man.
Breath control ,big part of any Running ...
This was a really good and thorough explanation of the value of running. This makes me want to go for a run now.
Dude fascinating video, you definitely had me right at the title. You make some really good points, and I find myself slipping into thinking about short term gains more often than I would like to admit. And then not considering the health benefits that you're talking about. But you're right! I have always said my whole approach to fitness is that it's a lifelong pursuit so we have to be considering building a strong foundation that will be more likely to get us better results. I've definitely been incorporating more low impact steady state cardio so as to avoid additional stress to my needs. I've had trouble in the past with them. But I do still enjoy running. Have you found any other forms of steady state that you have enjoyed? Thanks for the content!
Love the selfie stick!!! Haha great you aint concerning self wth traffic around ya people driving.shows strength of character..
I thoroghly enjoyed this video. Thanks for the simplified information ❤
Excellent video loads of info and now im gonna start running. Thanks.
I have been running everday now with my water shoes. I would say it burns my foot because I have been generating heat and unconditoned to doing barefoot running. I live in the city where needles, glass shards, and rocks are bad. But I do say it builds more muscle. Then I also look more masculine and energetic. There are debates on how skip roping burns more calorie than running. Plus swimming burns more than running. Coming from a martial art background; I emphasize stratrgy, creativity, and quarantine training because I see my own goals. Thanks to you and the internet that I wish to do more fitness even I am self coached.
Also note I do change cushioning over time with trail running shoes.
1 year after the comment of this video, I finally got my whitin cross trainers (barefoot shoes I'm guessing) that running in colder weather has gotten easier. I will suggest anyone to try conditioning themselves using barefoot shoes. Like feeling the world around you as if you own a home. From my own experience, wearing just a socks or glove outside is a completely different experience. Most of my foundational strength were developed thanks to the floor we all have and walk on.
3.20 - did someone crash checking your guns out?
XD holy shit yeah
3:20
Right???
Typical suburban UK noises of clattering as builders or homeowners are messing around with construction lol.
COMEDY GOLD
Awesome job explaining everything.
Great detailed information. Awesome
He run so much that walking doesn't exist anymore in his life.
I was a natural bodybuilder years and I did exactly what he said, I got to 250 pounds naturally.
You are very right at what you say. I thank you for all your free info your giving to assist people to become healthier.
Regards
Mohammed osman
@Mohammed Uddin it doesn't matter when u run
This guys produces informative direction and demonstrations to go with it. Thanks Bioneer
This is a good review for my A&P exam. Thanks for the free response answers
One thing id like to add in terms of running, run on your toes. It builds muscles on your calves, lets you run faster and longer, also its much easier on the lower back, knees etc. People are suprised when they ask about what I do for my calves and I say just running lol.
If you wear minimalist shoes, it forces you to run with a forefoot strike.
@@Terror1Void Some runners buy minimalist/barefoot shoes then run the only way they know (which they take for granted), which is landing on the heels, then loudly complain that minimalist/barefoot is an overhyped scam, that it's actually unhealthy because it wrecks your knees, etc.
You'd think that the fact that it's so knee-wrecking and heel-wrecking would make them try to land on the forefoot, which is of course what the human body is made for, but apparently the cultural conditioning towards landing on the heels is so strong that they find the notion of landing on the forefoot absurd.
Great information. Question: I do a lot of fast walking interspersed with bouts of fast running uphill. Do you think that's sufficient? I was hoping to combine interval training with light steady-state cardio. I'm older and I'm leary of running for long periods of time on flat ground because of joint problems.
I get the same from doing deep breathing sessions & bringing more oxygen into the body while seated, before and after workouts & even in between
Love the technical explanation. Makes it easy to follow up research. Thanks.
3:25 did someone just get shot?😂😂
This man was like "none of my bussiness"
xyz zyx bro you don’t gotta be a smart ass im joking and that wasn’t exactly obvious but chill
You could even hear the shell fall on the ground lmao
Car backfire or construction. That "shell fall" was actually a tool hitting the ground.
My dude gives no fucks!
I appreciate this video, for it shows that while cardio may eat away at very little muscle mass, It's better for your muscles in the long run, for it lowers the one thing that eats at your muscle the most: Myostatin.
Thank you for bringing attention to this.
Can you please explain more about how myostatin eats the muscle?
@@prestigedolls1296 No, but Google can.
Ok thanks 😂
Very interesting analysis. Great content and keep up the good work!
Very imformative.very well explained...great video again.thank you.
Very informative video :) How many times a week would you recommend doing this alongside a lighting programme, and for how long without being detrimental to muscle building? Keep up the good work :)
Thanks a lot :-D That depends on you personally but it doesn't have to be a lot. I run 5 miles once a week and on top of my regular workouts, that has led to consistent improvement in my RHR which has led to better sleep, recovery and energy!
Thank you, very informative and useful. But what about sprinters? They're often very muscular and obviously do anaerobic, high intensity interval running.
Elite sprinters lift lots of heavy weights in the gym. If you look at sprinters before the 80s they weren't particularly muscular.
WOW VERY DETAILED AND FULL OF THINKING, LOGIC AND KNWLEDGE !!
Thanks veru much man, cheeres from france
Great video! Thanks for the info.
Strange that I got recommended this video 4 years to the day that it was released. Good video, though.
What books would you recommend reading that goes more in depth about what you just explained
Fantastic video, man. Thanks!
Great advice. I always felt this was the way! People will start blowing gaskets by doing HIT all the time without any steady state..
I'm cool with steady state cardio, but like doing laps around empty soccer fields so no one can see how out of breath I am. I'm up to about 1 hour slow jogging, but on one side of the field I go faster.
That's a form of hiit cardio, good job
I want people to see how out of breath I am. Makes me look like a badass.
@@MrCmon113 I once made the mistake of running an entire mile without any training. I ended up collapsing on the trail and was later whisked away on a golf cart sounding like a zombie. Wonderful times.
@@S3NDP13 that's gonna be me today. Smoke a pack a day and try run. Literally 5x more painful than any weight lifting because you genuinely feel like you're dying lmao
I think fitness is about vitality. You need to run to get the blood pumping to your organs, your brain, and throughout your whole body. Just a guess, but I think that enables the pathways throughout your body to open up for blood to oxygenate and distribute nutrition throughout. As well, mobility is very important to. Its probably just personal opinion, but I think your body shouldn't just be a block of muscles. All the systems need to work together to create a healthy, optimal human. That means stretch, cardio, lift, and relax (mindfully). It all helps.
yea its my fitness philosophy asswell. Don't care to get super big, I like to feel good, look good and be mobile. being shredded and atlethic is the best look IMO
@@martijn2246 facts
So happy I found this channel!
Am absolutely loving your channel Bioneer - thank you! :-)
I dunno how I'd feel about training my left ventricle without giving equal time to my right ventricle....
Athlean-X, is that you?
@@kerbalairforce8802 hahahahahahahahaha
Hahaha
I suppose steady-state trains both at the appropriate ratio.
Great explanation. Steady state running has gotten such a bad rap. I was someone that had amazing cardio and liked to be able to outwork my buff bros due to habitual running , 3x a week at least, and sometimes even swimming 40 laps after weight training. I feel like I fell for the HITT and weightlifting only trap. Mostly because others commenting that I was too skinny...Now , yes Im stronger, buffer, maybe even sexier but I just dont feel like my insides are healthier, also my stress level feels higher now. I will now make sure to get more relaxed type running in and not listen to my I ego. Size isnt everything, thats what she said. lol
I found this helpful and interesting. You accomplished your mission!
i love your channel man! thank you.
I SWEAR. I LOOKED THIS UP FOR SO LONG AND ALL I GOT WERE MIXED ANSWERS. THANK YOU FOR MAKING THIS QUESTION ANSWERED CONCISELY WITH AN EXPLANATION FOR WHY. GOD DAMN
I feel like I’ve watched him go through second puberty from when he first started until now.
Well said...I feel better when I run, but was afraid of losing muscle...thanks. John
Good advice there! You get the best bang for your buck if you combine the two. Strength training for burning fat and building muscle, and cardio for the heart, general endurance and capillarization.
Hey man, great video! I‘ve been jumping rope a lot lately, but this inspired me to incorporate running again. What do you think about Crossfit tho?
When I was in middle to high school I would run short distance a lot - long distance wasn't my thing- and I had bigger thighs and glutes and now ( I'm 18) that I dont run it's harder to build muscle at home with resistance bands and light weight dumbells and I have to focus so hard to even feel like I'm engaging the muscles... I'm sure my body type is mesomorph i have them broad shoulders, I eat 4-5 times a day with 20 to 25 grams of protein per meal with good amount of carbs and healthy fats too I eat a little plant based. I do include things like eggwhites meat and fish at least once a day, I eat more like beans, whole grain breads, lentils... I have a hard time gaining weight. I could gain it fast and lost it fast, my muscles look like they grow at least within two days of working out once again and then they look like they get smaller after a little while ...its disappointing I try not to give up tho, what I'm saying is can I grow my leg muscles and glutes by just running short distance and playing sports like soccer which is what I would do to
Update: I've been jogging on my rest days and it has really helped my legs and glutes get bigger I'm glad I've started to incorporate some light cardio to my fitness routine
Your diet sounds pretty good, but if you want to gain weight you should probably focus on lifting heavy/heavy-ish rather than with resistance bands/light dumbbells.
If you wanna grow your legs heavy-ish barbell squats in the 10-15rep range work wonders. For hams I recommend glute-ham raises and for glutes hip thrusts are awesome. That said I found that high itensity hill sprints can build muscle but also develop great athleticism but they're not optimal for leg hypertrophy. But as a soccer player you don't want to have too big leg muscles anyway so I feel like you could definitely profit considerably from doing hill sprints. Only downside to them is that they're brutal which can lead to consistency issues. You'll need quite a bit of willpower to push through with these
If you aren't a bodybuilder I would focus on strength feats rather than size - that's less frustrating and more fun imo.
This is why i love youtube, So much free information.
Came back to this video years later. As i've grown more mature i appreciate the bioneers content even more. I'm so glad this channel shaped my training
Did you dislocate your shoulder patting yourself on the back or did your elite level mobility prevent that?
@@CursedWheelieBin i wanna just come with a comeback or some shit but i know it changes nothing. So instead i wanna ask: what was the point of this comment? I express my appreciation of a channel that helped me with my training. Is saying you've advanced after years have passed to pat yourself on the back?
Goddamn it, now I've gotta run. Thanks mate.
I always jog with a barbell so I can do shoulder presses during cardio
Gotta confuse the muscle
@@AS-bc8fg Shooop ahhh
I keep my arms above shoulders and either hold or do movements. Works well.
I always jog with an Olympic bar and 40 kgs so I can alternate marathons with sets of 20 squat and press.
Every 100m.
@@CL-vz6ch You win.
Thanks for posting....very informative.
Appreciated and enjoyed sir, enjoyed the run at the end haha going running tomorrow for sure ^-^ and will continue this time!!! >:D let's goooo!!!!!! 🖤🖤🖤🖤
Could weighted walking like military ruck/ bergen marching/ walking act similar to c.v.?
I dont know the scientific answer, but when I was in the army, the one thing that helped my pt score the most was rucking.
as long that elevates your heart rate over 160-180 for 30 min.
Yes because it strengthens your legs
So how much jogging (frequency, length of the session) would you recommand, if one's main focus is to build muscle and get stronger?
Not much
How much is "not much"
Subscribed.
Great video!
Thank you
Only now digging into ur channel bro. Love it.