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good day welcome back to the channel
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that last video blew up didn't it what
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what went on there well last time I
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looked about 30,000 views and lots of
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comments I love the comments fantastic
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and there were some positive comments
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people say hey this worked for me i'
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I've done this myself you know this is a
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good idea it really does work so that's
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reinforcement of of my belief and uh
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plenty of negative comments to I love
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the negative comments you can judge your
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success on YouTube by the number of
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negative comments you get on the video
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if if you get plenty of those you're
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doing all right you got to be upsetting
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people to be having fun on YouTube
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anyway people upset scam we don't know
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how he's going to do it but he's going
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to separate you from your money he's a
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scammer and I can understand their their
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cynicism because the as I mentioned in
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my first video the influencer market
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space is filled with people trying to
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separate you from your hard earned cash
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I'm not one of them though I I've
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already done a lot of YouTube stuff
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before I've got two other channels in
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between them they've got a combined
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subscriber base of nearly half a million
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and the total video views are over 140
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million now so I'm not new to this game
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but if you go and check out those
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channels which I'll link in the
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description you'll find no mid roll ads
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no affiliate schemes no affiliate links
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no uh sponsorship segments just content
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that's what I do I'm not here to try and
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become you know fill my garage with
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McLaren through my YouTube earnings no
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it's it's my affiliate earnings now it's
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I'm trying to get the information across
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to people in a way that they can use to
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improve their own lives that's why I'm
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here not to scam anyone not to fleece
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them not to take their money so that's
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my position now what I want to talk
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about today is obviously your first week
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doing some exercise to make you bigger
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stronger better than before but I'll
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address some of the concerns that people
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had in the comments first of all you
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can't do it and just three sessions a
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week it's not enough how can you
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possibly get any gains from just three
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sessions a week and I'll let someone
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else um explain listen to this guy one
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minute I'm going to show you a unique
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method to get stronger gain lean muscle
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and transform your body in just 8 weeks
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all of these daily two hours workouts
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arms days Cals days SP just different
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exercise it doesn't work like this all
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what you need is three workouts per week
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yeah that's anat he is one of the
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strongest men on the planet he has his
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own program that he markets through his
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channel I got a lot of respect for an
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he's a incredibly funny guy incredibly
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strong guy he seems to be pretty
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straight up and he says with my program
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three times a week three times a week is
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enough it's enough if he can produce a
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program of three sessions a week I think
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you can be pretty much ass sure that
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three sessions a week is enough tell you
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why it's enough because people don't
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understand a lot of people don't
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understand how Exercise Works it's a
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two-part process building stronger body
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bigger body two-part process the first
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part is exercise you know that's where
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you you do your movements and and you
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get all sweaty if you you know what to
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and whatever that that's the first part
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that's called the stimulus that's the
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thing that sends a message to your body
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hey you need to get bigger you need to
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get stronger and we do that by
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challenging the body we try to get it to
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do things that it can't comfortably do
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and therefore its responses is to make
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it make you stronger so you can
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comfortably do it that's great but that
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doesn't work on its own exercise alone
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does nothing the next part is just as
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important maybe even more important and
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that is recovery once you've done your
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exercise send the message to your
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muscles that they need to lift their
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game then you need to give them time to
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actually grow to get bigger get stronger
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and that's what happens when you're
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asleep and when you're resting when
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you're not exercising so you do your 10
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minutes and then you have a day off
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go to bed that night have a good sleep
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have a day off next night good sleep and
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during that period your body will be
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rebuilding your muscles making them
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bigger stronger than before so if you
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exercise every day if you exercise the
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same muscles every day you won't get
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very good results I I see challenges on
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on YouTube where especially young people
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I do 100 pull-ups a day for a month and
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you think wow that'd be pretty tough
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after n the results are always
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disappointing because their bodies are
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being given the stimulus but they're not
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giving the opportunity to recover and to
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rebuild so just as they start to rebuild
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they get hammered Again by more exercise
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so we need to have this period in
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between now I exercise Mondays
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Wednesdays and Fridays have the weekend
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off and that seems to be enough for me
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to get good recovery good response to
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the stimulus I'm giving my body with
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just 10 minutes of exercise on the
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Monday Wednesday and Friday and I think
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you'll find the same thing as you get
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older you need longer to recover but I
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mean I'm 72 and a day seems to be enough
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for me because it if I was hammering my
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body if I was really doing some heavy
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heavy exercise I'd probably need 3 or 4
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days to recover but by keeping the
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exercise relatively short you don't need
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so long to recover so you can squeeze
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more in it's it's just a common sense
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thing anyway that was one of the
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criticisms you can't do it in three
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sessions a week and I think we've
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addressed why you can now the next
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criticism was you can't put enough into
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10 minutes to make any difference 10
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minutes is too short not enough time and
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I'll tell you why people think that why
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they believe that I'm going to be the
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average gym Excuse me while I
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prepare I'm back I'm the average gym
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goer and this is how I exercise H let me
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see I'll grab my dumbbell and I will do
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some bicep curls look at this I will use
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good form so I'm not shaking my body
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round I'm bending at the elbow keeping
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the upper part of my arm relatively
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motionless and I won't be W waving my
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shoulders around I just do these reps so
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I'll do this crank out 10 15
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reps and then I'll get my phone out and
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I'll scroll through my Tik Tok feed
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check out my Instagram see how much
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money I made on only fans oh I spend 3
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minutes resting between sets then I'll
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do it all again and I'll do four sets so
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we've got maybe 30 seconds to a minute
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of actual exercise followed by 3 minutes
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of resting recovery scrolling and we do
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that four times that's four * 4 minutes
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16 minutes minutes of exercise and
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recovery for one
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muscle quter an hour per muscle maybe
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you do your bicep curs two arms at once
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still quar of an hour per set of muscles
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so you want to do your biceps you want
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to do your rear delts your middle delts
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your front delts you want to do your
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pcks you want to do your abs you want to
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do your uh traps want to do your lats it
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all adds up quarter of an hour per thing
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pretty soon you're going to spend 2
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hours in a session to exercise your
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muscles and your body and so that's why
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people think oh you can't do it in 10
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minutes there's no way you can fit all
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that into 10 minutes well you can and
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this is the thing now the bicep C is
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what we call an isolation exercise we
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isolate the mus muscle we want to work
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on just focus on that muscle that's the
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only one that's really doing any work
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and yes you'll get great Gams with
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isolation exercises you know especially
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as you move on and you progress and you
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you know you starting to get trying to
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get those last few little bits of gains
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yeah isolation exercises are fantastic
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but they are time intensive require a
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lot of input the phase most of you are
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going to be at this stage you haven't
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done a lot of exercise or may have done
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no exercise you don't need to do
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isolation exercises you need to exercise
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as many muscles as possible all at the
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same time saves time and you might
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wonder well why do all the the fitness
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influences concentrate you know Focus
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the videos on on bigger biceps or bigger
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traps or bigger lats or whatever well
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it's because I can make more money I
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went to athene X which is one of the
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most popular fitness influencer channels
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on YouTube and I searched for biceps and
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this is the videos he's made just on
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biceps
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look look at this
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look how many how many are there how in
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fact I gave up scrolling in the
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end he's made well over 100 videos just
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on biceps
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and if you take that and then you make a
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100 videos on pcks on traps on lats on
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ABS you've got a life time of material
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here you can make a fortune because
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you're doing videos on every single
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individual muscle if you were just doing
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videos on what we call compound
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exercises where you exercise a whole lot
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of muscles at once well you're cutting
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down the potential for making money
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because you can only do so many of those
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so it's a it's a finance thing let's
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make videos individually so we'll focus
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on the individual
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isolation exercises we make much much
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more money well I'm going to tell you
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when you're at the beginning when you're
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starting out like this compound
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exercises are the way you can condense 2
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hours of gym work into 10 minutes or
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less and the first exercise we're going
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to do in this program that I'm trying to
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sort out for you is something that
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everyone's already done you know how to
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do it and it is a fantastic exercise for
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your upper body it is the humble push-up
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y The Humble push-up you'd be surprised
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now people are going to say oh the push
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push-up it just does your your triceps
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you know just just pushing triceps all
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it does no it doesn't it if you do it
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properly with a slight variation that I
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use it does every muscle in your body
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from your neck to your toes almost every
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muscle not quite all and the way I do it
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most people push-ups you put your arms
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out and you push right so what's
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happening is your tricep is extending
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your arm that's the muscle that
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straightens your arm so yeah naturally
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the tricep gets a really good workout
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that's that's you know that's given but
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the way I do my push-ups is I don't do
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them like this I do them like that I
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angle my elbows out so I fare my elbows
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so when I'm pushing now I'm actually
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bringing my upper arm from this position
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to this position you can see it's being
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brought across my body your your pictr
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muscles your PS they do this they bring
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your arms in like this so I'm doing I'm
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exercising my PS and my triceps also I'm
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actually exercising my front delt cuz
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that part takes part in the movement as
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well so we're exercising three sets of
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muscles all at once triceps picks and
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front delts all in one think so it's
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three for the price of one but it gets
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better than that because if you look at
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a push-up done with good form and always
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try and do the best form you can you
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notice that my body is a straight line
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from my ankles to the top of my head or
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top of my neck anyway straight line and
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that's almost you know like a plank if
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you know what a plank is where you
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basically try and keep your whole body
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straight for as long as possible and to
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to maintain M that straight what we call
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sort of a mobile plank to maintain that
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position you have to tense up your
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abdominals because otherwise you just
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sag you got to tense up your back
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muscles you got to tense up your glutes
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you got to tense your quads your
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hamstrings your calves basically all the
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muscles from here down have to be
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intention and sure it's not going to uh
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it's it's it's not going to give you
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massive Abs if you're doing this it's
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not going to make your quads bulge but
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it's giving them some stimulus a little
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bit of more stimulus and with every
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muscle is involved in this it's
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ironically perhaps the only muscle that
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doesn't really get a workout with a
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push-up is your vanity muscle your bicep
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it just comes along for the ride but
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we're going to address that in a few
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future uh exercises and upcoming videos
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but so the push-up is a fantastic um way
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to exercise almost your entire body and
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the beauty of it is that everyone knows
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how to do it and you can do it anywhere
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no equipment required and this is how
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we're going to do I'm going to lay out
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the first week of our exercise program
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right now first thing we do is we grabb
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our phone and take some photos of
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ourselves right take your shirt off do a
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pose make yourself look as mly as you
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can take several photos in a place where
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you can come back later and take more
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photos same lighting so you can do a
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comparison cuz what we what puts a lot
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of people off with exercises they they
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put in the effort and they two or three
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weeks down the track they looking
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nothing's happened I look the same as I
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did before Oh no and it's true because
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growing stronger growing bigger happens
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so gradually you do not notice it on a
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day-to-day basis you won't notice it on
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a week toe basis and you may barely
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notice it on a month-to-month basis but
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if you take a photo here one months down
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the track you may or may not notice a
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bit of difference two months down the
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track you probably will notice something
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three months down the track you will
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definitely notice that your body has
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improved you're bigger your muscles are
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actually may start being defined you may
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actually start seeing the damn things
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and you could you know so but unless you
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take that first starting photo you won't
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have that comparison that direct
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comparison because things SL slowly on a
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day-to-day basis you don't see the
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changes unless you can look right back
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to the beginning so that's what I that's
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the first part of our exercise is to
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take that those photos and put them
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somewhere safe now I I like to break my
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training up I do Mondays Wednesdays
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Fridays and have the weekends off it's
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it's a nice Cadence it's a nice you know
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um break those are the days of the week
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that I'd prefer to do it um so what you
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want to do is on Mondays Monday
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Wednesday and Friday this is what you do
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find a place where you can sit you can
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lay down do your push-up now start do as
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many push-ups as you can till you can't
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do anymore that's it it may be 10 it may
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be five it may be one it may not even be
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one you may be struggling to do a single
00:13:12
push-up that's fine that's fine the key
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thing here the most important thing is
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that you do as many as you can until you
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can't do anymore and I'm not saying you
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know you get to nine you think oh I'm
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getting a bit tired now I'll give it a
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break no no no until you actually
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physically cannot push up one more
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pushup you keep going now I ECT based on
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the comments I've got most people will
00:13:31
fall in that region of somewhere between
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1 and maybe 12 to 15 that's that's
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probably the average that people will
00:13:38
get if you're getting one if you're not
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even getting one then great it's
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brilliant that's fantastic cuz you are
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right down here and the growth that
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you'll see is most pronounced when
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you're down here as you start getting
00:13:49
fitter and stronger the growth levels
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off you know people who have been doing
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this like me for for four years um I
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don't see even on a month-to-month basis
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I don't see any increase because I've
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sort of reached my potential unless I
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want to put a lot more effort in so but
00:14:03
in the early days I saw really good
00:14:04
gains in the first 3 months and you'll
00:14:06
be the same and the lower you start the
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quicker you'll grow up to the the level
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where you start to Plateau so if you're
00:14:11
doing one fantastic you you youve got
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massive room for improvement if you're
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already doing 10 or 12 that's fine just
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keep going because uh the first week you
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may be able to do 10 or 12 second week
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you probably do 12 13 14 maybe and if
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you can already do 50 then go away stop
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wasting your time this isn't the video
00:14:29
for you you don't need any help but so
00:14:34
you do that I say you you go down you do
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your push-ups as many as you can do and
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then when you can't do another one
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absolutely can't do another one no
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matter how hard you try even if I
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standing there offering you free access
00:14:44
to my only the fans page you couldn't do
00:14:46
another push-up then that's when you
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stop stop sit down get your phone scroll
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whatever couple of minutes 2 minutes of
00:14:52
break just relax totally relax give your
00:14:55
muscles a chance to try and recover some
00:14:56
of their sensibilities and then you do
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it all all again you do more push-ups
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until you can't do any more and then you
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take another two-minute break and then
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for the third time down you go as many
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as you can do and by the time you're
00:15:09
doing your third set you're probably not
00:15:11
going to be able to do nearly as many as
00:15:12
you did the first time and then that's
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it you're done you're done for the day
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that's it no more exercise until the day
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after tomorrow have at least one day
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break so Monday Wednesday Friday that's
00:15:23
it that's all you got to do the first
00:15:25
week and you may be depending on how fit
00:15:28
you are to start with you may find the
00:15:30
next day you can feel it in your chest
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you can feel it in your arms you might
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even feel it in your abs because your
00:15:35
body has been challenged to do something
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it can't do when you get to the point
00:15:38
where you can't do another push-up it's
00:15:40
sending that stimulus message to your
00:15:42
body saying we we're trying to do
00:15:44
something that we can't do so we need to
00:15:45
lift our gain the muscles need to get
00:15:47
stronger because we can't achieve this
00:15:49
and that's what happens now it doesn't
00:15:50
matter whether you do two push-ups or 20
00:15:53
push-ups as long as you take it to the
00:15:55
point where you cannot do another one
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which is called failure
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then you're sending the same message to
00:16:01
your body you've got to get better
00:16:03
you've got to get better if you're doing
00:16:05
20 then the first 18 are just basically
00:16:08
tiring your muscles out to the point
00:16:10
where they start to uh respond to the
00:16:12
stimulus that the last two or three
00:16:14
push-ups are sending and if you can only
00:16:16
do three then every one of those is
00:16:18
sending that message to your to your
00:16:20
muscles to get bigger better stronger so
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the number you're doing isn't important
00:16:24
don't set yourself and like I'm going to
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do 10 push-ups no do as many as you can
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do
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and some days that may be 10 some days
00:16:31
it may be 9 some days it may be 13 cuz
00:16:34
you vary on a day-to-day basis but just
00:16:36
go until you can do no more you exercise
00:16:38
to failure that is the crucial thing if
00:16:40
you want to see progress go to failure
00:16:43
and because we're taking a day off
00:16:44
between exercise it doesn't matter some
00:16:46
of the exercise fitness exercises say oh
00:16:48
I should go to within two or three reps
00:16:50
of failure otherwise your recover is
00:16:52
imped no at this stage you go all the
00:16:54
way to failure because we're not doing a
00:16:57
whole lot so you will other within the
00:16:59
time frame that we're allowing and
00:17:01
that's it that's the simple thing that's
00:17:04
you know the first week easy as that
00:17:06
there's no excuses for saying oh I can't
00:17:08
be bothered it's only going to take you
00:17:10
this face it you're going to spend
00:17:11
probably 15 or 20 seconds doing your
00:17:14
push-ups you're going to have two-minute
00:17:15
break so each set is going to take you
00:17:18
just 2 and a half minutes so if we do
00:17:20
three sets 7 and a half minutes it's not
00:17:22
even the full 10 minutes of allocated
00:17:24
for this particular activity of getting
00:17:27
bigger fitter stronger so you can always
00:17:30
find the time for that because
00:17:31
consistency is important that is it that
00:17:33
is the first video hopefully you will uh
00:17:36
you will find that useful and even
00:17:38
though you think a push-ups give it a go
00:17:40
you'll surprised be surprised at how
00:17:42
hard it can be and how much the results
00:17:43
are now I'm going to do another video
00:17:45
I'll try and do them every week and next
00:17:47
week we'll roll out another exercise
00:17:48
because our poor neglected bicep needs
00:17:50
some love and we're going to do another
00:17:52
compound exercise that will start
00:17:54
putting some real load on the biceps as
00:17:56
well as our core muscles and other
00:17:58
muscles as well so everyone's coming
00:18:00
along for the ride the biceps will get
00:18:01
their turn and then we will bring other
00:18:03
exercises in that do other things to
00:18:06
make our bodies bigger better stronger
00:18:08
now if you are happy with what you've
00:18:11
seen then leave a comment encourage me
00:18:13
and if you think I'm talking rubbish
00:18:15
tell me that too because feedback is
00:18:17
super important um don't subscribe
00:18:20
whatever you do because that only
00:18:21
encourages me don't click the Bell
00:18:23
because that means you'll be annoyed
00:18:25
when I put another video out so you know
00:18:27
the YouTube routine just do what you do
00:18:29
and I'll be back with more hopefully
00:18:32
encouraging uh information to make you
00:18:35
bigger better stronger than you were
00:18:36
before in the meantime thank you for
00:18:39
watching bye for now
