Natural Bodybuilding Become the best version of yourselfMischa JaniecTEDxHSG

Translator: Queenie Lee
Reviewer: Riyad Almubarak Hello, everybody. I have a question for you: What is the first thing
which pops into your mind when you hear the term "bodybuilding?" Chicken breasts, brown rice,
and broccoli, right? (Laughter) Or is it rather a way too muscular,
narcissistic guy like overtanned, flexing in front
of the mirror of your gym, or the classic: steroids. (Laughter) That's what I always hear. It's usually another very positive idea, and to be honest with you, for a long time, it wasn't for me either.

Well, today I'm going to tell you
something about bodybuilding. I'm going to tell you how I used
this powerful lifestyle as a tool to become the best version of myself: mainly through learning how mental and physical fitness
are connected to each other, recognizing self-reflection as a success driving attitude and learning that failure is a necessary step
towards success. My name is Mischa Janiec. I'm a personal coach, entrepreneur,
and a natural pro bodybuilder, and I've been doing this sport
for almost eight years, that means I've completed
over 2,000 workouts, and spent over 5,000 hours
in the gym so far.

(Laughter) Unbelievable! I've also bench pressed
over ten million kilos, that's the equivalent of 100 blue whales: the biggest and heaviest
animal on this planet. It's a good amount of weight,
don't you think? But let's start where
it all began eight years ago. I grew up in Switzerland as a very
non-reflected, lazy troublemaker. (Laughter) You know, the kind of kids
teachers never wanted to deal with, and also lacking in willpower,
and afraid of leaving my comfort zone.

It's a wrong slide by the way ... (Laughter) of leaving my own comfort zone. Well, today I can say
I made a lot of mistakes. That was also the reason why I lost my first apprenticeship
at an insurance company after only eight months.

And the funny but also sad fact about it: I didn't even recognize it
as my own mistake. So a few months later, I got diagnosed - my back started to hurt very bad,
and I got diagnosed with scoliosis. So scoliosis is a medical condition in which a person's spine
has a sideways curve. The most common symptoms for scoliosis are a limited mobility,
and pain in the shoulder, back, and neck.

Funny story: at the screening for the Swiss Army the cardiologist couldn't even
take a proper X-ray of my heart, because my spine was twisted so bad
that it got covered almost completely. And this started to worry me
about my future, especially my health. Time went by, the doctors were adamant
that I had to take on physiotherapy but after a few weeks
I gave up on that again. Time went by,
and my back issues got worse.

I was secretly hoping that there is a magic pill
which could solve my problem overnight. But back at the doctor's office, he confirmed that there is no quick fix. Instead, he offered me the solution which turned out
to be the key to my success. He proposed going to the gym
only twice a week to build up my overall muscularity,
and help my condition.

Now that didn't sound
like a bad idea, you know. I instantly saw chances
of approaching women, walking on the beach
with a nice six-pack and muscular arms, and of course,
all the girls staring at me. And that was actually
how it began my journey (Laughter) to become the best version of myself. Yeah, now a few of you will ask, like: how can swinging
some dumbbells in the gym change your life so drastically? I strongly believe
that your physical fitness has a great influence
on your mental health, and you can't enhance one
without the other to a certain extent.

Therefore, you need to build
up your physical strength to reach your full potential. Let me give you a few examples here. As soon as you start to work out, you start to sweat,
you start to breathe deeply, and after you finished
you just feel absolutely amazing to not say [unlimited]. And the reason for this is endorphins: a hormone your body releases
after you get physically active.

It's comparable to the high runners get after they surpass the first heavy miles. And it's also the reason
why so many people nowadays choose the gym or a run
as a part of their morning routine, you know, to get a head start
above everyone else. Another even more important reason
is your body posture. It's not only proven that a bad body posture
causes people to appear insecure and sad, but also to change
their whole mental state.

And it goes in both directions: that means, as soon as you start
to work on your physical appearance, you're not only going to look happier, you can become happier, more secure. Amy Cuddy held a very
interesting TED talk about this topic, like body language shapes who you are,
be sure to check that out. And, I mean for a lot of you guys, I see so many young,
ambitious students here, that you guys, you've already worked hard,
you know, like you have dreams. You study for weeks, months,
years, even for decades with the goal to change
the world someday, right? But what if you can't make it
out of bed anymore, because you're going to suffer
from chronic back pain.

That's actually the case
for a lot of young people nowadays - working in offices,
and studying in schools. This should give you a first impression of how your physical fitness
affects your mentality as well. But there is more. Natural bodybuilding also, helps people
to become self-confident.

And, people wrongly assume
that the muscle itself are the reason
for this change in attitude. But, I want you to explain
why there is a way more relevant factor when it comes to this change. You know, as soon as you start to work out, you're going to realize that the mirror is both your best friend
and your worst enemy. Looking in it will always reveal something new
you want to work on, and this kind of
self-criticism is necessary, if you really want to improve,
not just in terms of bodybuilding.

The reflection in the mirror
creates the ability to reflect on oneself
on a much deeper level, and it gave me courage to become my own biggest critic
in everything I do. And, it can help you as well. Self-reflection is a process; it builds up slowly but constantly. You learn to accept yourself because knowing about
your weaknesses is not enough, if you're not willing to work on yourself.

People still struggle
to overcome their doubts, and to take action in order to get better. Something deep inside them
won't let them believe that they need to invest in themselves
if they want to succeed in life. And, I get it, you know, because taking action
requires courage, right? But why is that? Because you could fail. I always hear failing is something bad,
you should avoid failing, like society tells us failing is negative.

But I want you to understand
why failing is actually important if you really want to get better. Let's take it even a step further here. You need failure in order to grow but how can I be so sure about that, because failing every day made me one of the best
natural bodybuilders in the world. Yes, you heard it right, people.

I fail almost every
single day, and I love it. Every time I step into the gym, my goal is to push myself
past my limits. I know that reaching failure will only make me stronger
in the long run. Well, some of you heard
about supercompensation, there would be a slide right now here, but there is not.

So supercompensation
is a scientific term which explains that as soon as you overreach
a certain capacity your body has, you get stronger than before. So that means you have to overreach
and overreach and overreach, and with this, you get stronger
and stronger and stronger every time. So failing for a bodybuilder
is nothing new. What most people don't get:
it works the same in your everyday life.

So why do people
apply this logic in the gym but not in everything else they do, because the road to success
is never straight. You know this cooperation like that, that's what you hear
like the road to success how people think it is,
and actually how it is, it's the same like supercompensation, and it's up and down. And that's the reason
why so many young people nowadays choose natural bodybuilding
as a key tool to personal growth. So, should everybody in this room now
become a natural bodybuilder or what? (Laughter) Of course, come on.

No, of course not. But everybody in this room should strive to become
the best version of themselves. And natural bodybuilding
is a major stepping stone to get there. Look at the bigger picture,
and forget the negative prejudice; it's more than just a sport,
it's a lifestyle.

Why don't you start today -
invest in yourself, go beyond in the gym, and I promise you, you will go beyond
in every other aspect of life as well. It's your decision. Thank you. (Applause).

Monster Monday At-Home HIIT Workout FYR Hannah Eden's 30 Day Fitness Plan by RSP

(Energetic music) - Yo guys, what's up? I'm Hannah Eden and I'm here to take you through your day one of
your 30 Day Fire Program. So let me tell you a little about myself, and about this program and
how we're gonna get started. I'm gonna guide you guys
through this workout. Through the next 30 days you
are gonna change your life.

Not just physically but mentally as well. But before we begin there's some things that I need to let you know. I can teach you exercises. I can teach you how your form should be and I can give you a program to follow.

But there's one thing
that I cannot teach you and that is intensity. You guys are in total control of what you get out of this workout. What you put in, is exactly
what you're gonna get out. So, no matter what
fitness level you're at, I promise you that this
trainer will be for you.

I want to introduce you guys to my boys. I have my husband right here, Paolo. Sometimes we call him Turbo but that's his problem. And over here I've got Tanner.

We're gonna call him T-Pain. Because he's gonna be going through a lot of pain throughout this workout. So no matter where you're
at, if you're a beginner, you're gonna be following
Tanner for the next 30 days. And throughout these 30 days, you're gonna create a
relationship with this guy, and you guys are gonna
get through this together.

If you're a little bit above that and you're in that intermediate stage, I want you to follow this
handsome man right here. He is a freak. We're gonna get him
doing the intermediate. If you're intermediate,
I want you to join him.

I'm gonna allow you to have a relationship with my husband for the next 30 days and I'm cool with that shit. And then, there's me. I'm a weirdo. I like to move fast.

I like to lift heavy. In fact, my weights are the
same as these guys right here. No matter where you're
at in your fitness game, if you feel like you're at the top, I challenge you to try
and stay up with me. I promise you that this workout, and this program over the next 30 days will allow you to find your mojo again, and take you to places
that you've never been.

It's gonna challenge you. You're gonna do things that
you've never done before. You're gonna do shit that you hate. But purpose behind this is not necessarily always doing things that you like to do.

If you want to make a change, you have to go though the hardships and what it takes to get there. So, today's workout. Monster Monday. Arguably the hardest workout of your week.

I like to start the week the right way, set the tone for the rest of the week, and one thing that I always always say, never miss a Monday. You miss a Monday, you're more likely to miss the rest of the week. Start off strong. I don't care what it looks like, it's just as long as you complete that, you're gonna want to keep
going for the rest of the week.

So today's workout is a 30 60 90. It's a three to one work to rest ratio. For every three seconds of work
you get one second of rest. We have two sections.

In today's workout, I want
you to grab a pen and paper. You're gonna need a set of dumbbells. If you're advanced or intermediate you're also gonna need a med ball. Tanner has his ab mat, his dumbbells.

I've got my ab mat, my
dumbbells and my ball, and so does Paolo. But that piece of paper,
since today is day one, I want you test exactly where you are at in your fitness game right now. I don't care if you're
disappointed in your scores, or if you're proud of them. Whatever is on that sheet of paper today, you are gonna put 30 days of hard work in.

With nutrition, with supplements, and with a correct training program, to get you to a 30 day finish point. On that day, we are gonna retest this exact workout. So, we hit three rounds of each section. We've got A and B.

On that third round, I
want you to write down the amount of reps that
you get per section. It will make a little bit more sense as we go and I will remind you. I'm gonna be doing it with you. So I'm gonna let you know
when you need to write it down and what you need to write down.

Just make sure you have
a pen and paper handy. So let's start with our warm up. Guys let's bring our feet in between hip and shoulder width apart. We're gonna start with 20 air squats as I talk about the rest of the workout.

Let's go. Booty back and down. Imaginary seat behind you. Tap your ass in it and
drive up through the heels.

So the first exercise we're gonna do, is gonna be gorilla burpees. It is a lunge, a lunge, a squat with one burpee. We're gonna count as many reps as we can on that third round, and we're gonna write it down. Then you have a 10 second rest.

Then we're gonna move into 60 seconds of a combination of things. We're gonna split it. 30 Seconds of one exercise,
with a 30 second hold. Then a 90 second, and relax.

Let's start with some trunk twisters. Hands together. Turn that body. Touching back in the middle.

For that 90 seconds we're
gonna climb a ladder. You have two exercises. In section A they just so happen to be upper body body building exercises. You're gonna hit one rep of each, followed by two reps of
each, followed by three and you're gonna see how high
you can climb the ladder, in 90 seconds.

We'll take score of that, and we'll retest it in 30 days. Nice work. Let's head to some high knees. Bring those knees up.

Get that heart rate up. Get that blood pumpin'. Good. So today's day one.

You made it here, you made the
decision to do this trainer. Now I need to to find a reason, and dig deep to commit to
yourself for the next 30 days. Butt kicks. I know that my reason
is constantly changing.

There's one that is so
deep that will never go, and you don't ever need
to tell anyone about it as long as you know. And then there's that one, that those other reasons that come and go. They're short lived but
they keep me in the game. Whether it's a short term goal, a long term goal, you've got
to have both to stay in this.

How you guys doin? - Ready to go, come on. - Alright let's start in the
base of our squat real quick. Bring your elbows onto
the inside of your knees. Drop your hips, butt
down low, chest up high.

Breathe. Good. Shift that weight over to that left foot. Again butt down low, chest up high.

(Upbeat music) I'm pumped. How are you guys doin'? How are you feelin'? - I'm ready to go. - These guys are so quiet it's weird. Wake up! (Laughs) Alright hands on the
floor, raise your hips.

Take a deep breath in and come up slowly. So like I told you before, first exercise gorilla burpees. We've got a lunge, a lunge, a squat, with one burpee. That counts as one rep.

First round I'm gonna walk around and show you guys what's goin' on, second round I'm gonna get involved and third round we're
gonna finish together. You guys ready? - Yes. - [Tanner] Oh yeah. - Let's start with our 30 seconds of gorilla burpees in about 10 seconds.

Here we go. Lunge, squat, burpee, in five, four, three, two, one. Let's go. So check this out.

If you're beginning we've
got Tanner over here. Same exact movement, however
he's eliminating the plyo, and he's not bringing
his chest to the ground. We've got a walking lunge. Another walking lunge.

We've got an air squat. Hands on the floor, tap your feet, land on flat feet, stand up. Great job. Over here, we've got this sexy hunk.

He's hittin' out his
plyometric gorilla burpess. Jumping lunge. Jumping lunge. Jumping air squat.

Chest to the ground, push
up, land on front feet, jump and clap. Three, two, one. And rest. So up next we've got this weird movement.

I told you I was gonna
keep you on your toes, and make sure you never get bored. 30 Seconds plus 30 seconds. Starting with sprawl frog kick. Tap your feet.

Bring your feet to the
outside of your elbows. Land where you began. Make sure your feet land
on flat feet right here. And stand up.

Let me break it down for you. Tanner over here. We're goin' one leg at a time, making sure that we
understand the movement. Other side.

Now if that's easy for you, I want you to hit both legs right here. Good, land on flat feet. Standing straight up. Good.

Paolo over here, hittin' those
double legs at the same time. Now, switch. You guys are gonna go
into your bear crawl hold. So we go into a table top position.

We've got our wrists, elbows and shoulders stacked directly on top of each other. We've got a table top in the back. We've got our hips directly
underneath your knees, and I've only got a couple inches from his knees from the floor. Shins are parallel, core is tight.

This poor guy over here is
goin' through it right now. Same exact thing. Get those knees down. Same position.

However he has his ball in
front of him dropping his head. His core and his lats are on fire. Rest. Great job.

Holy moly.
(Paolo wooing) Now I need you to grab your dumbbells. One set of dumbbells. You are not gonna put those
down for the next 90 seconds. We've got two movements.

We have bicep curls and high pulls. So check it out. And I also want you to take note that I'm lifting the same as the boys. - Uh-huh.

- [Hannah] Uh-huh. Here we go. We've got one bicep curl. Turn 'em over.

One high pull. We're gonna climb the ladder. Turn it back over. Two bicep curls.

Let's go. Turn 'em over. Two high pulls. You know what's next? Three plus three.

Three bicep curls. It's one, that is two, that is three. Turn 'em over. And high pulls.

Keep going boys. I want to point out some key things. When we're goin' for our bicep curls, palms are flashing up. We're looking for that full
extension in those arms.

All the way up, and all the way down. Good. Now whenever we go into our high pulls, our palms are facing ourselves. Elbows are coming up to the sky.

Now how do we scale this? You will just decrease your weight. So, maybe start lighter. Your goal is to not let go. I want you to hold a weight that will challenge you but not crush you.

I want you to get through this
day one feeling confident. Not feeling like you can't, okay? So, let's go. Oh. Looking good.

We've got 30 seconds. Remember elbows up to the sky, not behind you. We've go 25, where we at boys? - Six. - Seven.
- Six.

We're at seven over here. Nice. Beautiful. It is your goal, it's you versus you.

How high can you go? Can you get another rep in? I believe you can. You've got 12 seconds let's go. Come on. Whatever you got to do, get angry.

This is you building
your strength right here. We're growing. You've got three, you've got two, (clapping) and rest. Great job.

You've got 30 seconds rest, how was it? (Paolo sighs) How was it? - Amazing. - They're very quiet. How was it Tanner? - Rough. - Rough? I like that shit.

- [Paolo] We've got two more rounds. - I want to hear like
the fucks and the screams and you can say whatever you want. Emotion is so powerful. Get mad at me.

Laugh at me I don't care. Just try and enhance
- Oh we're already mad at you. - Your workout. Get mad me.
- We're mad at you.

We're mad at you. - [Hannah] Get mad. (Paolo sighs) But did you die? - [Paolo] But did you die? - [Hannah] But did you die? No! You've got five seconds, let's go again. Gorilla burpees, lunge,
lunge, squat, burpee.

In three, two, one let's go. Lunge, lunge, squat, together, burpee. On your burpees make sure that you are landing on flat feet. I want you to be in this for the long run.

If we do our ballerina
burpees which look like this. (Energetic music) You're knees are gonna hate you in like three months from now. Do it right. I want you here for the long run.

Here we go, five seconds. Burpee. Lunge, lunge, squat, together and rest. Great job.

So you know what's next. We got our sprawl frog kicks. Hands on the floor. We can either go single leg, or both leg.

But the same thing is key. Feet start and finish in the same place. Let's go. In out, land, up.

Hands on the floor. Feet back, keep your hips up. In out. Land, stand up.

Once you've got it down pick up that pace. And challenge yourself. Yes, use those legs, to stand up, rather than your back. Keep that back nice and tight.

Alright boys. Three seconds on bear crawl hold. Three, two, one, hold. This is so deceiving.

This is so deceiving. Try and hold this for 30 seconds. And then add sprawl
frog kicks before that. Keepin' that core engaged.

Our lats, our core, our quads on fire. Spread those fingertips, dig
those finger into the ground. Add some external rotation
in those shoulders to really engage those lats. Let's go Paolo.

(Paolo gasping) bring those knees down baby. (Paolo gasping) We've got five, come on! (Paolo gasping) Let's go! Four. Push it! Three.
(Paolo gasping) Two. Rest.

Woo! Alright. (Paolo sighing) We got it again. So how high did you guys climb? (Paolo gasping) Where'd you get seven? - Finished sevens. - Finished sevens.

You're doing that shit again. If you've done it once
you can do it again. That voice that is doubting you, tell it to shut the fuck up. Let's go.

Grab those weights! Bicep curls in three, two, one, go. One curl. Control it, flip 'em over. One high pull.

What I don't want is your body jolting so you get these weights up. Strict movements. Use your core. Focusing on only the upper body.

Try and keep the rest of your
body as still as possible. That's two. Where we at three? Turn 'em over. High pull.

Now with our high pulls keep
those shoulders down low, chest up high. Don't let your weight pull you forward, push that chest out. We've got four right here. Two, come on.

Three. Let's go. Four. Turn 'em around.

High pull. One. Come on. Two, yep! Three.

Four. We're halfway. That's it, let's go again. One.

Two. Let's go. Three. Four.

And five. Flip 'em over. Up, one. Two.

Three. Four. And five. We're not stopping now, flip 'em over.

One let's go! - Come on. - Two, fight it! I'm fightin' it two, three. Push past that feeling. Four.

Close those eyes. Five, we've got one more. Six. Turn 'em over let's get these reps.

We've got 10 seconds. One. Two. Let's go! Three.

Four. Let's go boys, five! And you. (Paolo moaning) And six. We got through.

(Paolo whistling) I only got to six, you're
impressive for getting to seven. Great job (clapping). So now I need you to
grab that pen and paper. This is your last round.

We're gonna do this together. I will let you know
what counts as one rep. Have your pen and paper ready. So in your rest, you can
write your total down.

We're gonna start with
our gorilla burpees. A lunge, a lunge, a squat and a burpee, is one rep. I want you to empty that tank. It's me and you and these boys, and we're gonna get through this.

Leave everything you have on the floor, right here, right now. Let's go. Lunge, lunge, squat, let's go. Burpee.

That's one. Lunge, lunge, squat together, burpee. That's two. Lunge, lunge, squat, together, burpee.

That's three. Lunge, lunge, squat, together, burpee. Four, one, two, three, in, down, up. Five.

Come on. Last one. And rest. What'd you get? - Five.

- [Hannah] What'd you get? - Five. - Five baby. Write it down. Get ready.

We're goin again. Sprawl frog kicks, count these right here. Go! In out. One.

Two. Three. Four. Five, let's go! Six.

Seven. You've got it. Eight. Nine.

All the way up! 10. Last one. 11. Rest.

Alright, not really. Write that number down. Get right, into your suspended bear crawl, or on the ground. Let's go.

Drop those knees first. Find your position. Hold it and hold. Knees down.

Breathe. We got it. Hold it nice and tight. Believe.

You got this shit. Don't you dare drop! I'm watching you! Seven. Six. Five.

Four. Three. Two. Holy shit.
(Paolo moaning) You have 20 seconds.

You don't need to write
anything down right there, till we count how high we can go. I know I've gotten to six. And I need you to do that again. Just sprawls.

That's all your counting. Take a deep breath in. Take some water. And let's go.

Here we go. Last round, we're fatigued. One bicep curl. Flip it.

One high pull. Flip it. Two curls. Come on.

Flip it. Two high pulls. Breathe. Stay in control.

Three, two, three holy crap. Turn it over. One. Let's go.

Two. Come on! (Paolo moaning) Three. Curl. We got one minute, we're 30 seconds in.

Two. Three, Four, flip 'em over. Shit. One.
(Paolo moaning) two.

Three. Four. Flip 'em over. Up! Two.

Fight it. Three. How bad do you want it? Four. Five.

Flip 'em over. We're doing it, come on. One. Two.

Get angry. Whatever you got to do, get happy. Four. Five.

Flip 'em over, we're doin' it, come on. One. Two. Three.

Four. (Hannah gasping) Five. Six, come on! Up. One.

Two. Three. Four, beat it! Five, you got eight seconds. Six.

As many reps as possible. One. (Hannah screaming) Two. Rest.

(Paolo yelling) Holy moly. Whoa. I got six, plus two. What did you get? Write that shit down.

(Hannah gasping) Oh, my. Okay. That is like gold. You're gonna hold on
to that piece of paper for the next 30 days.

Hold that shit. Put it on your mirror in the morning. Make sure you see that every single day. That you made that commitment,
to start this program.

And you absolutely are not gonna quit. You're gonna make it
through the next 30 days whether you like it or not. Traveling thigh killas. We got another section.

A is done. Just B. Same layout, 30 60 90,
different exercises. 30 Seconds of traveling thigh killas.

If you're beginning, we're gonna keep our feet
directly underneath our hips. You're gonna start like you're
in a really small house. Head is underneath the ceiling. You're gonna bounce your ass, up and down to take two mini jumps out to your regular squat position.

Two mini jumps in. What you're not gonna do, is allow your knees to come
to the inside of your feet. Keep your knees, on the outside. If you usually squat like this, this should be how your squats looks.

Tanner's gonna do it one place. Paolo and I are gonna do
traveling thigh killas. You're jumping out, out as we go forward. In in as we go back.

Traveling as we go. 60 Seconds of spider monkeys. Push up plank position. Right foot on the outside
of your right hand, you're gonna pounce your hips up and down.

Almost like a lunge. For 30 seconds. Then you're gonna hold a
wide push up plank hold. That's all you need to know right now.

You need nothing other than your mat. So let's get our weights out of the way. (Energetic music) take a deep breath in. 'Cause we gonna do this shit.

Boys are you ready? - Hell yeah.
- Oh yeah. - They're very quiet. Are you ready? - Oh yeah. - We're ready.

- Wake up! - Can't this and sweat. - Wake up.
- Come on let's get to work. - Wake up. Wake up.

- Let's get to work come on. - Quit dickin' around let's go. 10 Seconds. - [Tanner] Come on.

- Take a deep breath in. Traveling thigh killas. Keep the weight on the
heels and the chest up. In five.

Here we go. Four. Three. Two.

One. Out. Out. In.

In. Micro little jumps. Bouncing your ass, up and down. Keep going.

Good, weight is on the heels. Hips are hinged back. We're squatting up and down. Good we're halfway.

Facts about this. These guys are gonna tap out way sooner than all the ladies doin' this. Our pain threshold is way more impressive. It really is.

We've got five seconds. Paolo always taps out. Don't tap out bro. - Uh uh.

- Three. Two.
- Not today. - One.
- Come on. - Not today.

(Paolo wooing) Alright you got 10 seconds. We're gonna go spider monkeys. Hands right underneath those shoulders. Front foot forward in three, two, one.

Let's hit it. Pouncing off that front foot. Bouncing up and down. Keep going.

Tanner's over here. He's steppin' it out. You want to step it out you step it out. Maybe you do two steps.

And then you do two jumps. Hit it. One, two, back down. Alright we're just gonna get there slowly.

Good we've got 10 more seconds. Paolo's usin' those hips. Those quads right now and
those hip flexors are on fire. I know they are.

Wide push up plank hold. Hands wider than your your shoulders. Get ready boys. Fingertips to either side of the room.

You're gonna hold this plank and your goal is to get your
shoulders beyond your wrists. Hold it. Breathe. We've got options.

We can always, go from our knees, if we need to. We drop to our knees, this is gonna take some of
the weight off the shoulders so that we can get here. Or know this. The wider your hands the harder it is.

The closer your hands the easier it is. You choose. Paolo's over here, fucking killing it. Three, come on.

Two. One (clapping). Rest. So similar to round one, you know how we climbed that ladder with the bicep curls and the high pulls? We're gonna do the same thing
but with v-ups and push-ups.

One v-up. You're gonna bring your hands, up to meet your feet. Beginners, knees to chest. Let's go.

In three, two, one. One v-up. Good. Roll over.

One push-up. Roll back over. Two v-ups. One.

Two. Roll over. Two push-ups. One.

Two. Good. For all my ladies, push-ups are really challenging for us. It took me years to be
able to get push-ups.

If we need to go from our knees, same thing goes. Keep those elbows tucked in. Touch that chest one the floor. And push right back up.

Stick your ass up in the air too. If you're in between, it's always great to feel
your own body weight. Go down from your feet. Drop to your knees and push back up.

Come back. Down from your feet. Drop to your knees and push back up. Boys where we at.

- Four. - Four? Let's go Tanner. Tanner obviously has a solid push-up game. He doesn't ever look
like he missed chest day.

Lookin' pretty jacked. Nice. So on knees to chest, knees to chest bring it back out. Knees to chest bring it back out.

We're gonna build that core strength to finally get here one day. Okay? Folding that body. And it's really important that you bring your hands up to your feet, and not your feet to your hands. Push-up game is on point.

We've got 25 seconds. Let me join in with you guys. Where we at? - [Paolo] Finished five, let's go for six. Finished five, let's go for six.

If you want an extra challenge, keep those heels off the
floor for the six reps. Keepin' your core engaged throughout. That's four. Five.

And six. Good. I'm a little fresher than them. We've got less than 10, let's go.

We've got one. Two. Three. Four.

Five. And six. Relax. Great job.

That's round one done. Give me one of these. You guys are on fire. - We try.

- Yeah! - [Paolo] Get to work, keep it goin. - Get to work. Round two baby. That first one was like
that awkward first date where you don't really know each other.

Shit's about to get real. We're gonna go to second
base on this one (clapping). Traveling thigh killas
in 10 seconds people. (Energetic music) You want some active recovery? Show me your best moves.

Five seconds. In five, four, three, two, one. Let's go. Out.

Out. In. In. Breathe.

Bounce your booty up and down. Keep the weight in the heels. From your hips, to your regular squat. 20 Seconds, we're 10 seconds in.

Stay focused. You can use your arms. If you want a challenge, bring your hands behind your head, and do not use your arms. 10 Seconds.

Breathe. Nine, let's go. We've got eight. Seven.

Six. Five. Four. Three.

Two and one. Nice job. - [Paolo] Woo! - [Hannah] Spider monkeys with
a wide push-up plank hold. Five seconds.

Four. Three. Two. One, let's hit it.

Pouncing from side to side. Breathe. Good. If your mobility is not great, Tanner do me a favor.

Put your hands on top of this ball. Now remember it's an unstable environment and do the same thing. This is gonna bring your chest up. You don't have to have so
much mobility in the hips, to complete the same movement.

So if you need it, you
can come right here. Paolo let's go. 10 Seconds, push! Come on! All the way! We've got five, four, three, two, one. Rest.

Kind of not really. Push-up plank position let's hold it. Breathe. (Hannah gasping) And hold.

Challenge yourself if you want. Rock your weight forward onto your toes. Use those fingertips. Breathe.

If you need to bring 'em in bring 'em in. Hold it. Let that sweat just drip off your face. That puddle in front of you is hard work.

Let's go. It's Monster fucking Monday's. It was never supposed to be easy. Let's go! Hold it!
(Paolo moaning) We've got three, we've got two, one.

Oh my god. So good. V-ups and push-ups. Two of my favorite thangs.

- Easy easy. - Two of my favorite thangs. You've got 10 seconds. Chill on the floor.

Get that rest in. Ah! Five seconds guys. Get ready. Three, two, one.

V-up. Hit it. Roll it over. One push-up.

Good, roll it back over. Two v-ups. One, two. Roll it over.

Let's go Paolo. One. Two. Roll it back over.

One. Two. Three. And again, stick with me let's go.

One. Two. Three. Good.

I like a tricep push-up myself. Keep those elbows in. Two. Three.

Four. Hell yeah, one minute come on. One. Two.

Three. Four. Back over. Let's go.

One. Two. Three. Four.

Five. Killin' it. 45 Seconds, we are half way! Let's go. One.

Two. Three. Four. Five.

Yes. And again Paolo. One. Keep it up, let's go.

Two. Three. Four. Five.

Six. Almost missed that one. 20 Seconds let's go. Come on.

One. Two. Three. Four.

Five. Six. It is you versus you. You like to play games? Me too.

Beat your highest score. One. 10 Seconds. Two.

Three. Four. Five. Six.

Seven. And (slapping) rest. - Fuck. - I got six rounds plus seven v-ups.
(Paolo wooing) But don't write that one down yet.

You've got one more round till
you write your scores down. This is it. Get up. Get up! Shake it off.

Get your, keep your head in the game. Don't check out yet. Three minutes of wild with
some change in between. And this shit is over.

Get ready. Thigh killas, we're gonna count. Out, out, in, in is one rep. Here we go.

Five, four, three, two, one (clapping) let's hit it. Out, out, in, in. One. (Hannah gasping) Two.

(Hannah gasping) Three, let's go! (Hannah gasping) Four. Yup! Five, I know it burns. Those quads. Six.

Let's go boys. 10 Seconds. Let's go, seven. Out, out.

In, in. Eight. I can get one more I know I can. So can you.

(Clapping) Nine. Good shit. Write that down. Nine total thigh killas.

Or however many you got. (Sighs) Spider monkeys. I want you to count your reps. Here we go.

Hit it. One. Four. Five.

Six. Seven. I'm gonna stop counting so I
don't annoy you but keep goin'. Breathe.

Good. (Hannah gasping) One. Yup! Seven, 28, 29, 30 keep going. I believe in you.

One. Two. You've got five seconds. (Hannah gasping) I got 40.

Hold that plank. Write down that score. Hold that plank. Let's go.

Breathe. This is your finisher. To finish with this
after that shoulder burn is really testing you. I know you got it in you.

I know you got it in
you, this is all mental. You made it here. You can make it 10 more seconds. I dare you to shove that
weight even farther forward.

This is it! Come on. Five. Four. Let's go! Three.

Two. One. Shit. Shake it off.

I know those arms are tired. But don't worry we're
gonna start with v-ups. Get a towel if you need it. I'm sweating like a mother fucker.

- Oh yeah. - 10 Seconds. - Buckets. - Buckets of sweating buckets! Five seconds people.

V-ups to begin. Three, two, one. This is it. One.

Come on. One. Let's go. One.

Two. Paolo keep those heels off the floor. Come on. One, two.

I know you got it in you. I believe in you. Two. Three.

You got to believe in yourself. Don't sell yourself short. One, two, three. Yeah.

Four. One, two, three, four. Let's go. You've got one minute.

Four push-ups. One. Two. Three.

Four. Push it. You can do this. Set your own pace.

And stick to it. Let's go. Ugh. Five.

I believe it, let's go. We're halfway. Do it! (Hannah gasping) Four. Five.

Where you at boys? You're very quiet. - Five. (Hannah gasping) One. Two.

Three. Four. Five. Six.

Yes. And again. Those v-ups, your quads are on fire. One.

Two. Three. Four. Five.

Six. I've got 15 seconds what you got? One. Two. Three.

Four. Five. Six. Seven.

I'm getting one push-up if it kills me. Three, two, (slapping)
(Paolo moaning) One. How to work. Way to work.

Write down what you got. I got six, plus one. (Energetic music) I know you may, whoa I'm sweaty, I know you may have done
better in the second round, but that's not what we're testing. We're testing you when
you're in your last round, when you've given everything you've got.

Learn, to not hold anything back. People always say to me like, this day is so much harder. No way. The day is as hard as you want it to be.

You're in control of that intensity and that's what I mean by that. Don't workout for hours a day, dickin' around giving your 20%. Workout for 30 minutes a day, and give it 150%, and leave your body on the floor. Every workout I do, including this one, I feel like I'm like done, like there's nothing left to give.

And that's how I know
I've had a good workout. If I can stand back up, and walk out of the gym
like nothing happened, barely breaking a sweat, that's lame. Get back in that gym, (clapping) and do better. 'Cause I know you can.

The only one who's
holding you back is you. You guys crushed it. Welcome, to the program. Welcome to Monster Monday.

These guys destroyed it too. (Clapping) Paolo, Tanner, we got Turbo and T-Pain. I don't know what my nickname is yet, we'll think about it. Thank you guys for joining
us and we'll see you soon.

Good shit. - Good job. (Clapping) - Oh my goodness. Happy Monday.

(Energetic music) - [Announcer] 45 fitness plans. Daily workouts. (Energetic music) Results for life. Sign up today..

Intense Abs Workout Routine - 10 Mins Flat Stomach Exercise

Hey everyone welcome back to my channel, so today I'm going to do an intense 10 min abs workout. Its going to burn but its going to be so worth it.  It's going to be 10 exercises,  50 secs each and 10 secs rest. And for 10 minutes non stop.

So yeah without further ado. Let's get started The first exercise is reverse crunch with leg drop. Just make sure your legs are straight as possible when you do the leg drop Let's rest for 10 seconds, and we are going to do some crunches Let's take a 10 seconds rest, and we will move on to these [kicks] Just cross over your legs and make sure your back is flat on the ground Let's take a ten seconds rest, and we have Russian twist Lean as far back as you can and twist make sure your back is straight [I] know it can be quite difficult by now, but let's try out best Next we have mountain climbers bring in one leg in at a time as fast as you can. Let's do it guys Now let's do bicycle crunches, my all-time favorite.

Bring one leg in at a time touch on the opposite elbow Flip over and we are going to do spider planks Bring your knee as close to your elbow as possible. This is really great for obliques Now we have plank with hip twist. Anyway three more exercises guys we can do this Next we have raise lakes crunch. Just one more to go after this, let's push it guys And the last exercise is up and down plank   Three seconds left ...And we're done! I hope you guys enjoyed today's workout Thanks so much for watching guys, and I'll see you next week.

Bye.

How To Train For MassArnold Schwarzenegger's Blueprint Training Program

(Film reel rattling) (piano music) - [Arnold] Not every legend is a myth. Some are flesh and blood. Some legends walk among us. But, they aren't born, they are built.

Legends are made from iron and sweat, mind and muscle, blood
and vision, and victory. Legends and champions, they grow, they win, they conquer. There's a legend behind every legacy. There's a blueprint behind every legend.

I'm Arnold Schwarzenegger. This is my blueprint. (Piano music) (film reel rattling) - [Narrator] Arnold
Schwarzenegger, 28 years old, six foot two, two hundred and 40 pounds. Mr.

Olympia for the past five years. He is preparing to defend his title this year for the last time. - All Mr. Universes from
the past five years or so come and get together in
one contest and we find out who's the best of all the Mr.

Universes. So they created the Mr. Olympia contest, which is then the top contest, and then whoever wins that
is the top bodybuilder. - And you are the top bodybuilder.

- Right, yeah. - I think that everyone knows when they get into training that you're not going to go and become a champion from
one day to the next. But the question is, how
can I speed up the process? (Inspirational piano music) And then the important thing is, did you train the proper way, which is to train the basics, if it is the squats, if the two arm curl, if it's the bend over
rowing, if it's the clean and the press, the bench
press, the incline press, the dumbbell press, all
of those basic exercises, and that's what you need to do, especially the last three
months before a competition. You've got to shock the muscle, shock the muscle and shock the muscle with different kind of
training principles.

Expose your weak points. You're gonna go and hit those marks, and then you move the bar higher. Then you move the bar higher, and you feel that with hard work, you can achieve the goals and you can become successful. (Inspirational orchestra music) (film reel rattling) - [Arnold] The important thing for people to recognize is that not everyone wants to be a champion.

Not everyone has the
desire to stand on stage, to stay up there on stage
and win Mr. Universe or Mr. America or the
World's Best Built Man and Mr. Olympia and all
of those kind of titles.

No. But they can apply
the same principles. One thing I can tell you. There's major mistakes that are being made today in bodybuilding by not covering those basic exercises.

Because today men are
going to the gymnasium, I don't see anymore
the kids learning about the cleaning and pressing or
they to the two arm snatch and they do the upward
rowing from the floor up, and all of those kind of exercises that are so important to create the traps and to create the lower back. (Film rattling) I think that the three
exercises for chest today I have always done. The first year when I started training and the last 10 when I was training, is bench press, incline
press in different levels, so to start low, medium
and high, and then flys. I mean, to me the flys was
an exercise that gave me the full pectoral muscle development, because I went all the way out and almost hitting the ground
and I was a big believer in expanding the chest as much as possible and giving that stretch, because remember with
muscles the important thing always is to get the
stretch and to get the flex.

And so, to me, that going all the way out with the dumbbells as far as
you can to get that stretch, and then to come in and then to have the dumbbells touch and
then flex like you're doing the most muscular on
top, and then going out again, those are the kind of
exercises to me that were like, you could not replace
them with any machine. This was it. One of the main things, of course, in order to create size and to create muscle growth, which sometimes the body will hit a wall. What that basically means
is that the body is saying, "Look, I know all your tricks, "I know you're gonna start
first with bench press, "and then I know you're
gonna walk over to the "chin-up bar and do chin-ups, "and then I know you're coming back "to the bench press and then you "go to the chin-up bar and
come back to the bench press.

"I know that routine. "I know exactly everything you do "and I am prepared for that." So you have to go and use
the shocking principle. (Intense orchestra music) The body, and if this chest knows that I'm gonna start with
135 and then I go to 225 and do 275, I'm gonna go
and start now with 315, and I'm gonna do 20 reps with 315. And then I'm gonna go and have the guys pull off plates and then have 225 left, and then I'm gonna do another 10 reps.

And then I'm gonna have them take off another 45 pound plate
and then I have 135 left, and then I'm gonna go
to do another 10 reps. Or maybe if I can, do 15 or 20 reps, and let's see if the pectoral
muscle is used to that. Then always you will find that your pectoral muscle
is shaking after that. It did not know what to
do because it's cramping and it is being tortured
and it is in pain, because you've now shocked the muscle.

(Film rattling) Bend over rowing with a
barbell and the t-bar rowing. I mean, any kind of a rowing exercise that uses the thickness,
those are the exercises I always relied to, again,
from the beginning to the end. There's a lot of bodybuilders that have a kind of a deficiency
when it comes to the lower back and to the
striation of the lower back, which you only get from
stiff legged deadlift and from regular deadlift,
and from bend over rowing and all the stuff without
supporting your chest. You've got to let your body free and let the lower back hold you up while you're doing the bend over rowing.

We did off the bench
balancing on the bench up to 315 pounds bend over rowing, because that's what gave you that strength in the back and gave you
the thickness of the back, because remember when you train the back you need the width and
you need the thickness, but you need the thickness in
the lower part of the back, you need the thickness
in the top of the back and the outer back and in the center back, so you've got to train
and to find exercises for all of these different things. Curls, barbell curls. I was up doing reps with
275 in the barbell curl. Many times we would start
out with the weight, with a heavy weight and do just one rep.

Then I have them pull
off plates and do curl, but just enough that
I can now do two reps. Then pull off plates
and do the three reps, then pull off more plates
and do four reps after that. And so this is how I would go up until, without ever putting the bar down, to really let the bicep know, "you don't know what's coming, "you're not gonna get used "to my training method. "I'm gonna have all kinds "of tricks up my sleeve." I mean, it was absolutely essential to do the barbell curl to create the thickness of the bicep, to do the dumbbell curl
on the incline bench, and to do the concentration curl.

Because the concentration
curl isolated the biceps with the heavy weights,
not with light weight, but do heavy weight, but to isolate it and to really concentrate and to create that peak on the outside of the bicep that they need when
you do your back shots. The tricep was a lot of narrow bench press in the early days, then
triceps extensions down and then overhead tricep
extension with one arm and with both arms and
then also tricep extension out of bar where you let
the head go under the bar and press out and use
your own body weight. Shoulders. Dumbbell
presses, barbell presses in the front and in the back.

I mean, we always did the rear press behind the neck kind of presses. The military presses, the dumbbell press, which is now called the Arnold Press, because there was a certain
way that it was done in order to really create the stretch of the front deltoid. We come down with the elbow here, not just to here, but
they come all the way down and then to rotate out and go
up and to get the full flex. And then lateral raises, and especially bent over lateral raises on the bench, that's a 45-degree bench.

This is a specialty that I've learned at Vince Gironda's gym. He had this cutout on
the face where you could still breathe, where
you don't have to look sideways but you can breathe. But it is 45 degrees and
to turn your wrist outward like this and it is a fantastic
rear deltoid exercise. We many times went into
the gym just one day a week where we went to 110-pound dumbbells and we did dumbbell
presses, we did six reps.

That's all we could do, six reps. So we picked up the hundred
and did another six reps. Put them down and took the
90s and did another six reps. Then picked up the 80s and we went all the way down to the 40s and barely could to six reps then with the 40s.

But I can tell you that I did not know where to put my arm, because
my deltoids were screaming. They were in pain. Why? Because I shocked the muscle. (Film rattling) Squats is I think the most important exercise to create thighs, big thighs.

Squats, rear squats, front squats, leg extensions, lunges,
stiff legged deadlifts, or good morning exercise with stiff legs, and a lot of leg curls. Then sometimes in order to
shock the body and the muscle, we would switch from squats to leg press, so just load up the leg
press machine and do a lot of leg press and stuff like that. (Film rattling) There will be regular ab
training that we did for abs, which is just leg raises. We did straight legs, leg
raises with bent knees, sit-ups, roman chair sit-ups, which gives you the 500 reps, which was an absolute necessity, and we all believe in, and then crunches.

Everything fits together now, and all I have to do now is get my posing routine
down more perfect, which is almost impossible
to do, you know. It's perfect already. Oh yeah. It's down to a point.

Wait when you see it. (Laughing) I think the important thing is that you always go all out in every set and that you really don't save yourself for the next set, because there's another big mistake that a lot of people make. They say, okay I'm gonna do 20 sets, so I better take it easy on
the third and fourth set, and then the fifth set
and then the 10th set, because I still have 10 sets to go. But that's the wrong approach.

Each set ought to be going all out. I think the most important
thing is that you eat the right way and that
you get in the amount of protein that your body
needs, and there's always, of course, a debate how much
protein does the body need. I always lived off the
formula that for every pound of body weight I want to
get one gram of protein. The challenge, of course,
is that how do you get this 250 grams into the body and
have the body take it all in, rather than just letting it go through? I felt like that for me it worked best when I had five meals a day.

There's some people that
can work with three meals. For me, five meals was the answer. And the reason is because
I never was a big eater. I always felt comfortable
with a regular-sized steak.

If you give me a 10 ounce steak, even in my hey day, I was happy. And to have a bit of
vegetable, so to have some sliced tomatoes on it, and then some salad or something like that, I'm fine. In the morning, if you gave me just three scrambled eggs with a little
bit of bacon or sausage with some cut in tomatoes and
onions, I was fine with that. The only thing is that two hours later, after that breakfast, I was hungry.

And so when I was sitting at
Santa Monica City College, or I was in the workplace
doing construction work, or wherever I was, I
would pull out of my bag a little plastic container
that had a cup on it that you usually use at the
bar to mix things at the bar. And I would have my milk
in there and I would have my protein powder in there
and everything like this, and I would just close it up
and then put it in my bag. And then I'd be sitting in the classroom, and I would just pull it
out, shake it up like that. Everyone would be looking, kind of, "what the hell is he doing now?" And I would be shaking my protein, (mimicking shaker) Just like a bartender doing
all the little tricks, and then I would drink it,
close it up and put it away.

That, to me, was the
additional 30 grams of protein that I needed at that time, and then I would be an hour
later going to the gym. Then we'd be working out
for two and a half hours, and then we would go for lunch. There would be a late
lunch, and then I would have again a regular steak and then
two hours later after that I would have another one
of those protein drinks. So I would have two times
a day protein drinks in order to get the 250 grams of protein, because as I said, it
is absolutely essential that you have enough
protein so that you can really experience the muscle growth.

We have to recognize that we would not get all of the nutrients,
the vitamins, the minerals and the proteins and all of this stuff that the body needs
just with regular meals. This is why we have supplements. And that's why they
are called supplements, because we are supplementing, because we don't get
enough from regular meals no matter how healthy
and how good you eat. - [Announcer] All three
contestants, Lou Ferrigno, Serge Nubret and Arnold
Schwarzenegger for a pose down for the final decision for the judges.

- [Arnold] So now I've built a certain amount of mass during the year, and I've worked now on certain weak points throughout the year, and now with the combination of the diet and of high repetitions and more exercises and more sets, take that
mass and chisel it down and work on the details. And that's why I called the
period before competition the most exciting period, because that where you
really have to concentrate, pay close attention to it every day, look at yourself in the
mirror in an honest way, and expose your weak points. That motivates you then. That's what makes you train harder, So you've got to expose those weak points.

But the key thing is to set the course, to do the training every day, to eat the right way, and you're gonna go and hit those marks. Then you move the bar higher, then you move the bar higher. It is really exciting to do that, and you feel that with hard work, you can achieve the goals and
you can become successful. The training principles and
the nutritional principles, the kind of protein that you
need and vitamins you need and minerals you need and all
of these kind of supplements, it all still stays exactly the same.

That is the important thing. (Cheering) - [Announcer] And the
winner, the one and only Arnold Schwarzenegger!
(Crowd cheering) (dramatic music) - Bodybuilding has been a
beautiful experience for me, and I will continue it
for the rest of my life. I only stopped competing, but I am not stopping bodybuilding. It's the greatest sport
(crowd cheering) Thank you.

(Film rattling).

GYM MUSCLE GAIN BODY TRANSFORMATION CAPTAIN AMERICA WITH FREELETICS GYM

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But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world. During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became.

Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly.

Check the description for a free link. I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change.

Don't forget to like and share the video :).

Free Weights vs Bodyweight Exercise

The great debate! Bodyweight exercises or free weights? Which one is better? Now, there are avid people in both camps that
adamantly believe that their method is very clearly the better option of the two. Some go as far as saying that doing the other
is absolutely pointless. Now we know, of course, that thats just
not true. There are many examples of individuals in
both camps that have gotten great results in aspects of fitness, such as improving strength
and muscle growth.

The thing is, anyone that tells you to avoid
doing one or the other for whatever reason does not the full benefits of the alternative. Truthfully, yes, one can be better in some
ways than the other. Bodyweight exercises, aka calisthenics, are
better suited to improve functional movements that are used in daily life. After all, the whole basis of calisthenics
is to move your body through space without any restrictions.

Free weights, on the other hand, are mainly
static loads, where you stay in a single place and manipulate the weight from point A to
point B. For example, if you want to improve your capabilities
of moving more fluidly through a rocky environment such as on a hike, stair runs and box jumps
will be better suited than improving your squat. However, free weights have an advantage when
it comes to simplifying progression. If you wanted to build strength, you simply
have to lift heavier weights.

This goes the same for building muscle, by
increasing volume through increasing reps, sets, or load. If you watched my video about calisthenics,
I stated, with much backlash, that bodyweight exercises are simply not as easy to improve
strength and muscle growth, and this remains true. Calisthenics progression is much more technically
complex than your standard add on more weights progression. Take the push-up, for example, where the most
common progressions are raising your feet off the floor, dips, or single-arm push-ups.

For free weights, you can similarly progress
in a dumbbell bench press simply by lifting heavier dumbbells. For your average Joe that simply wants to
get a stronger chest, free weights clearly require less learning effort. TThere are also other advantages in both camps. Bodyweight exercises, for the most part, is
absolutely free.

Free weight exercises requires you to either
purchase weight equipment or a gym membership. For calisthenics, you can always go to a local
park that have calisthenics bars to exercise. At the very most, you can purchase things
like a pull-up bar or a suspension training system if you want to work out from home. A winning advantage of free weights is being
able to target specific muscle groups.

Because calisthenics consist of many natural
and functional movements, which is usually a good thing, it requires that multiple muscle
groups are targeted at the same time. However, there are cases where you do want
to isolate a specific muscle in a workout, and a great way in doing so is by using weights. Whether its because you want a particular
muscle to be stronger or larger or because youre recovering from an injury, isolation
movements are best achieved with weights. Speaking of injuries, many calisthenics enthusiasts
will tell you to avoid free weight exercises because its easier to get hurt.

Now, on paper, it might make sense, since
free weights require you to lift heavy loads and put a lot of stress on your muscle, tendons,
joints, and ligaments. But, fact of the matter is, with a proper
training program and learning proper form, there will hardly ever be a time where youll
place yourself in danger of getting hurt. The only times would be if youre trying
to lift a weight that is clearly out of your capabilities or that youre performing an
exercise with improper form. And that goes the same with bodyweight fitness.

Try to do a movement that youre not physically
capable of doing or do a movement the wrong way, you can just as much hurt yourself as
well. So with all this being said, which one is
actually better? Well, as boring as this may sound, it all
boils down to it depends. If your goal is to pack on muscle fast without
much learning effort, free weights are for you. If you want to improve your capabilities in
moving your body through space rather than pushing big things around, then calisthenics
are the way to go.

It also depends on what you enjoy doing more. Some people simply like moving big heavy weights
around and some enjoy working out in the fresh air, free of weights limiting their body movement. And the thing is, even though each have advantages,
it doesnt mean the other cant be good at it, too. Even though free weight exercises seem to
be the better option for building strength and muscle, there is no doubt that calisthenics
can be pretty much limitless in these aspects as well, as long as youre willing to dedicate
some work to it.

And thats the catch for most. Most people just want to be healthier or look
slightly better than they do now. Yes, doing something like push-ups and pull-ups
can be beneficial to the average person, but things such as flagpoles or front levers mean
very little to them. But if thats what you want to be able to
do, then by all means do it.

And that goes for free weight training as
well. Many of your standard calisthenics movements
can be done with weight added to it, which technically transforms them to a free weight
exercise. But of course, were talking about the typical
exercises done in a gym. Leg presses and back rows are great for pretty
much anyone, but the majority of people dont care to deadlift 500 pounds off the floor.

But again, if youre into something like
powerlifting, then its completely reasonable to start stacking plates on the bar. Ultimately, the best thing that you can do
is for yourself is do both! As we can see, they both have great advantages
that anyone can benefit from. So why limit yourself to just one? Do both and reap the benefits of both. Or do one its up to you.

What are other benefits that separate calisthenics
and free weights? Share in the comments below! Please like and share the video if you enjoyed
it, and subscribe for more videos. Thanks for watching!.

FEARS - Motivational Workout Video HD

Success guys, is a very, very lonely road man Along that road, you're not going to see too many friends You're going to see your shadow most often See the thing is, for many people They have tried the same path youre on and they failed. You don't burn out mentally Because you always burn out physically. You got to trust in the heart of hearts, Inside, what youre doing what you believe in is a worthy cause, a winnable fight. If you allow fear to sit, it will grow roots and start breaking you down Destroying the potential of the person you gonna be.

- The Champions - Its not the potential, its not the genetics Its the perseverance to always show up. What I'm saying, it's a character of who you are It's not the title that makes you, it's not the success that makes you The character defines the success and defines the fame and it starts right there Its how you look at something if your name is attached  to it, and you do it right The best is your ability every single time. Championships aren't won in the theatre of the arena They are won in the thousands of hours in the training room and the labs and the five a.M. Runs when its raining and everyone else is sleeping Thats when its WON! The Heart of Champion is a light switch thats always on It doesnt go on and off when someones watching Its constant! Fear is self-imposed, meaning it doesnt exist.

You create it. You can destroy it too. I love FEAR, reason why Behind every FEAR, is the person you wanna be. You face your fears and you become the person you wanna be You run from your fears, youre not living You are alive but you not dig in the Freedom If you face your fears guys That fear is destroyed, it comes back as confidence What else am I..What else am I capable of? What else am I holding my back from? What am I running from that I don't need to? What else can I OVERCOME? When you embark in this journey, you must know That it's gonna go down before it comes up.

And when it comes up, it's gonna go so much higher than you've ever been. It begins right now when no one looking at The difference between a winner and a loser is that the winner gets back up and does it again and does it again! Until it goes his way! Sacrifice today for tomorrows betterment Someday in the near future router future That gives value for today. We all fall down in life, the question is who gets back up? You go after it and you give it all you have If you lose it, AT LEAST YOU TRIED, MAN! 'I failed' is ten times more of a man than someone said 'what if?' Cos 'what if?' NEVER WENT TO THE ARENA! You hit the wall someplace you look in the mirror too many times and haven't smile You want to change the situation, move from where you are And you do it right, the best of your ability EVERY SINGLE TIME! That's the same person who has his hand raised on the podium one day! It's hard, it's uphill battle.. It's the path less taken..

That's what creates THE CHAMPION..