Get bigger and stronger -- 10 minutes, three times a week (week 1)

00:18:41
https://www.youtube.com/watch?v=ohE-GJB54H0

الملخص

TLDRThe video opens with the host reflecting on the success of a previous video, expressing gratitude for both positive and negative feedback. He clarifies that he is not a scammer and emphasizes his experience on YouTube, highlighting a focus on pure content without ads or sponsorships. The host addresses viewer skepticism about achieving gains with only three workout sessions a week, citing the importance of both exercise and recovery. He introduces push-ups as an effective compound exercise, outlining how they engage multiple muscle groups. The video culminates in a simple workout plan for the first week, encouraging viewers to push themselves to fatigue and track their progress through photos.

الوجبات الجاهزة

  • 💪 Three workouts a week can yield results.
  • 🛌 Recovery is key for growth.
  • ⏱️ 10 minutes can be enough for an effective workout.
  • 📸 Take progress photos for motivation.
  • 🤔 Pushing to failure helps with muscle growth.
  • 🔗 Focus on compound exercises for efficiency.
  • 👀 Track your progress over time.
  • 📅 Recommended schedule: Monday, Wednesday, Friday.
  • 💡 Isolation exercises are often more commercial.
  • 🎯 Consistency is crucial for success.

الجدول الزمني

  • 00:00:00 - 00:05:00

    The speaker reflects on the response to their previous video, highlighting the engagement through views and comments, both positive and negative. They emphasize that negative feedback can indicate success on YouTube, as it often means they are provoking thought and conversations among viewers. The speaker clarifies their motive for creating content – not to scam or profit off viewers but to share valuable information that can help others improve their lives. They also address common concerns regarding exercise frequency, suggesting three workout sessions per week as enough for making gains, citing the importance of both exercise and recovery in the process of strengthening and building muscle.

  • 00:05:00 - 00:10:00

    In a response to skepticism about 10-minute workouts being effective, the speaker contrasts typical gym routines that involve excessive resting and scrolling with their approach of high-intensity, time-efficient workouts. They stress the value of compound exercises, which engage multiple muscle groups simultaneously, as opposed to isolation exercises that require more time and focus on individual muscles. The speaker introduces the push-up as a prime example of a compound exercise that can effectively work the entire body. They encourage viewers to perform push-ups in a modified style for greater benefit and to incorporate them into their workout routine.

  • 00:10:00 - 00:18:41

    The speaker lays out a simple weekly workout plan involving push-ups performed to failure. They recommend exercising three times a week, with enough recovery time in between, and emphasize that it doesn't matter how many push-ups one can do initially. Progress is measured by reaching the point of failure in each exercise session. The focus is on effort rather than numbers, with the key takeaway being to challenge oneself consistently to stimulate muscle growth and improve strength. They conclude by inviting feedback and encouraging viewers to embrace the challenge of simple exercises for better overall fitness.

الخريطة الذهنية

فيديو أسئلة وأجوبة

  • Can you really get results with just three workouts a week?

    Yes, it is possible to gain strength and muscle with three workouts per week, as long as you allow for recovery.

  • Is 10 minutes really enough for an effective workout?

    Yes, a focused 10-minute workout can be effective, especially if it targets multiple muscle groups.

  • Why do fitness influencers focus on isolation exercises?

    Isolation exercises are popular because they can generate more content and monetization opportunities.

  • How important is recovery in a workout routine?

    Recovery is essential as it's during this time that muscles rebuild and grow stronger.

  • What is the importance of pushing to failure in workouts?

    Pushing to failure signals the body to adapt and strengthen to handle the imposed challenge.

  • How can I track my progress effectively?

    Taking before and after photos in the same setting helps track visual changes in your physique.

  • What is a compound exercise?

    A compound exercise works multiple muscle groups simultaneously, maximizing workout efficiency.

  • What is the recommended frequency for workouts?

    Workout three times a week, allowing for recovery days in between.

  • Can everyone do push-ups?

    Yes, but modifications can be made for those who find traditional push-ups too challenging.

  • What should I do if I can't do a single push-up?

    Focus on building strength gradually; even one push-up is a great start!

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الترجمات
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التمرير التلقائي:
  • 00:00:00
    good day welcome back to the channel
  • 00:00:01
    that last video blew up didn't it what
  • 00:00:02
    what went on there well last time I
  • 00:00:03
    looked about 30,000 views and lots of
  • 00:00:06
    comments I love the comments fantastic
  • 00:00:07
    and there were some positive comments
  • 00:00:09
    people say hey this worked for me i'
  • 00:00:10
    I've done this myself you know this is a
  • 00:00:12
    good idea it really does work so that's
  • 00:00:14
    reinforcement of of my belief and uh
  • 00:00:17
    plenty of negative comments to I love
  • 00:00:19
    the negative comments you can judge your
  • 00:00:20
    success on YouTube by the number of
  • 00:00:22
    negative comments you get on the video
  • 00:00:24
    if if you get plenty of those you're
  • 00:00:25
    doing all right you got to be upsetting
  • 00:00:27
    people to be having fun on YouTube
  • 00:00:28
    anyway people upset scam we don't know
  • 00:00:31
    how he's going to do it but he's going
  • 00:00:32
    to separate you from your money he's a
  • 00:00:34
    scammer and I can understand their their
  • 00:00:36
    cynicism because the as I mentioned in
  • 00:00:38
    my first video the influencer market
  • 00:00:40
    space is filled with people trying to
  • 00:00:42
    separate you from your hard earned cash
  • 00:00:44
    I'm not one of them though I I've
  • 00:00:46
    already done a lot of YouTube stuff
  • 00:00:48
    before I've got two other channels in
  • 00:00:49
    between them they've got a combined
  • 00:00:50
    subscriber base of nearly half a million
  • 00:00:52
    and the total video views are over 140
  • 00:00:54
    million now so I'm not new to this game
  • 00:00:56
    but if you go and check out those
  • 00:00:57
    channels which I'll link in the
  • 00:00:58
    description you'll find no mid roll ads
  • 00:01:01
    no affiliate schemes no affiliate links
  • 00:01:04
    no uh sponsorship segments just content
  • 00:01:08
    that's what I do I'm not here to try and
  • 00:01:10
    become you know fill my garage with
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    McLaren through my YouTube earnings no
  • 00:01:14
    it's it's my affiliate earnings now it's
  • 00:01:17
    I'm trying to get the information across
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    to people in a way that they can use to
  • 00:01:20
    improve their own lives that's why I'm
  • 00:01:21
    here not to scam anyone not to fleece
  • 00:01:23
    them not to take their money so that's
  • 00:01:25
    my position now what I want to talk
  • 00:01:28
    about today is obviously your first week
  • 00:01:30
    doing some exercise to make you bigger
  • 00:01:31
    stronger better than before but I'll
  • 00:01:33
    address some of the concerns that people
  • 00:01:35
    had in the comments first of all you
  • 00:01:36
    can't do it and just three sessions a
  • 00:01:38
    week it's not enough how can you
  • 00:01:40
    possibly get any gains from just three
  • 00:01:42
    sessions a week and I'll let someone
  • 00:01:44
    else um explain listen to this guy one
  • 00:01:48
    minute I'm going to show you a unique
  • 00:01:50
    method to get stronger gain lean muscle
  • 00:01:52
    and transform your body in just 8 weeks
  • 00:01:54
    all of these daily two hours workouts
  • 00:01:57
    arms days Cals days SP just different
  • 00:02:00
    exercise it doesn't work like this all
  • 00:02:03
    what you need is three workouts per week
  • 00:02:05
    yeah that's anat he is one of the
  • 00:02:07
    strongest men on the planet he has his
  • 00:02:09
    own program that he markets through his
  • 00:02:10
    channel I got a lot of respect for an
  • 00:02:12
    he's a incredibly funny guy incredibly
  • 00:02:14
    strong guy he seems to be pretty
  • 00:02:16
    straight up and he says with my program
  • 00:02:19
    three times a week three times a week is
  • 00:02:21
    enough it's enough if he can produce a
  • 00:02:24
    program of three sessions a week I think
  • 00:02:27
    you can be pretty much ass sure that
  • 00:02:28
    three sessions a week is enough tell you
  • 00:02:30
    why it's enough because people don't
  • 00:02:32
    understand a lot of people don't
  • 00:02:33
    understand how Exercise Works it's a
  • 00:02:34
    two-part process building stronger body
  • 00:02:37
    bigger body two-part process the first
  • 00:02:39
    part is exercise you know that's where
  • 00:02:41
    you you do your movements and and you
  • 00:02:43
    get all sweaty if you you know what to
  • 00:02:45
    and whatever that that's the first part
  • 00:02:47
    that's called the stimulus that's the
  • 00:02:49
    thing that sends a message to your body
  • 00:02:51
    hey you need to get bigger you need to
  • 00:02:52
    get stronger and we do that by
  • 00:02:54
    challenging the body we try to get it to
  • 00:02:56
    do things that it can't comfortably do
  • 00:02:58
    and therefore its responses is to make
  • 00:03:00
    it make you stronger so you can
  • 00:03:02
    comfortably do it that's great but that
  • 00:03:05
    doesn't work on its own exercise alone
  • 00:03:07
    does nothing the next part is just as
  • 00:03:09
    important maybe even more important and
  • 00:03:11
    that is recovery once you've done your
  • 00:03:13
    exercise send the message to your
  • 00:03:15
    muscles that they need to lift their
  • 00:03:16
    game then you need to give them time to
  • 00:03:19
    actually grow to get bigger get stronger
  • 00:03:22
    and that's what happens when you're
  • 00:03:23
    asleep and when you're resting when
  • 00:03:25
    you're not exercising so you do your 10
  • 00:03:27
    minutes and then you have a day off
  • 00:03:30
    go to bed that night have a good sleep
  • 00:03:32
    have a day off next night good sleep and
  • 00:03:34
    during that period your body will be
  • 00:03:36
    rebuilding your muscles making them
  • 00:03:37
    bigger stronger than before so if you
  • 00:03:39
    exercise every day if you exercise the
  • 00:03:41
    same muscles every day you won't get
  • 00:03:43
    very good results I I see challenges on
  • 00:03:46
    on YouTube where especially young people
  • 00:03:48
    I do 100 pull-ups a day for a month and
  • 00:03:51
    you think wow that'd be pretty tough
  • 00:03:53
    after n the results are always
  • 00:03:55
    disappointing because their bodies are
  • 00:03:56
    being given the stimulus but they're not
  • 00:03:58
    giving the opportunity to recover and to
  • 00:04:00
    rebuild so just as they start to rebuild
  • 00:04:02
    they get hammered Again by more exercise
  • 00:04:04
    so we need to have this period in
  • 00:04:06
    between now I exercise Mondays
  • 00:04:08
    Wednesdays and Fridays have the weekend
  • 00:04:09
    off and that seems to be enough for me
  • 00:04:12
    to get good recovery good response to
  • 00:04:15
    the stimulus I'm giving my body with
  • 00:04:16
    just 10 minutes of exercise on the
  • 00:04:18
    Monday Wednesday and Friday and I think
  • 00:04:21
    you'll find the same thing as you get
  • 00:04:22
    older you need longer to recover but I
  • 00:04:24
    mean I'm 72 and a day seems to be enough
  • 00:04:28
    for me because it if I was hammering my
  • 00:04:30
    body if I was really doing some heavy
  • 00:04:31
    heavy exercise I'd probably need 3 or 4
  • 00:04:34
    days to recover but by keeping the
  • 00:04:35
    exercise relatively short you don't need
  • 00:04:38
    so long to recover so you can squeeze
  • 00:04:40
    more in it's it's just a common sense
  • 00:04:41
    thing anyway that was one of the
  • 00:04:43
    criticisms you can't do it in three
  • 00:04:45
    sessions a week and I think we've
  • 00:04:46
    addressed why you can now the next
  • 00:04:49
    criticism was you can't put enough into
  • 00:04:51
    10 minutes to make any difference 10
  • 00:04:52
    minutes is too short not enough time and
  • 00:04:54
    I'll tell you why people think that why
  • 00:04:56
    they believe that I'm going to be the
  • 00:04:58
    average gym Excuse me while I
  • 00:05:02
    prepare I'm back I'm the average gym
  • 00:05:05
    goer and this is how I exercise H let me
  • 00:05:08
    see I'll grab my dumbbell and I will do
  • 00:05:11
    some bicep curls look at this I will use
  • 00:05:15
    good form so I'm not shaking my body
  • 00:05:17
    round I'm bending at the elbow keeping
  • 00:05:19
    the upper part of my arm relatively
  • 00:05:23
    motionless and I won't be W waving my
  • 00:05:25
    shoulders around I just do these reps so
  • 00:05:27
    I'll do this crank out 10 15
  • 00:05:30
    reps and then I'll get my phone out and
  • 00:05:33
    I'll scroll through my Tik Tok feed
  • 00:05:35
    check out my Instagram see how much
  • 00:05:37
    money I made on only fans oh I spend 3
  • 00:05:40
    minutes resting between sets then I'll
  • 00:05:43
    do it all again and I'll do four sets so
  • 00:05:46
    we've got maybe 30 seconds to a minute
  • 00:05:49
    of actual exercise followed by 3 minutes
  • 00:05:53
    of resting recovery scrolling and we do
  • 00:05:56
    that four times that's four * 4 minutes
  • 00:05:59
    16 minutes minutes of exercise and
  • 00:06:01
    recovery for one
  • 00:06:06
    muscle quter an hour per muscle maybe
  • 00:06:09
    you do your bicep curs two arms at once
  • 00:06:11
    still quar of an hour per set of muscles
  • 00:06:13
    so you want to do your biceps you want
  • 00:06:15
    to do your rear delts your middle delts
  • 00:06:19
    your front delts you want to do your
  • 00:06:20
    pcks you want to do your abs you want to
  • 00:06:22
    do your uh traps want to do your lats it
  • 00:06:25
    all adds up quarter of an hour per thing
  • 00:06:28
    pretty soon you're going to spend 2
  • 00:06:29
    hours in a session to exercise your
  • 00:06:31
    muscles and your body and so that's why
  • 00:06:35
    people think oh you can't do it in 10
  • 00:06:37
    minutes there's no way you can fit all
  • 00:06:39
    that into 10 minutes well you can and
  • 00:06:41
    this is the thing now the bicep C is
  • 00:06:44
    what we call an isolation exercise we
  • 00:06:46
    isolate the mus muscle we want to work
  • 00:06:47
    on just focus on that muscle that's the
  • 00:06:49
    only one that's really doing any work
  • 00:06:52
    and yes you'll get great Gams with
  • 00:06:54
    isolation exercises you know especially
  • 00:06:56
    as you move on and you progress and you
  • 00:06:58
    you know you starting to get trying to
  • 00:07:00
    get those last few little bits of gains
  • 00:07:02
    yeah isolation exercises are fantastic
  • 00:07:05
    but they are time intensive require a
  • 00:07:07
    lot of input the phase most of you are
  • 00:07:09
    going to be at this stage you haven't
  • 00:07:10
    done a lot of exercise or may have done
  • 00:07:11
    no exercise you don't need to do
  • 00:07:14
    isolation exercises you need to exercise
  • 00:07:16
    as many muscles as possible all at the
  • 00:07:18
    same time saves time and you might
  • 00:07:21
    wonder well why do all the the fitness
  • 00:07:23
    influences concentrate you know Focus
  • 00:07:24
    the videos on on bigger biceps or bigger
  • 00:07:27
    traps or bigger lats or whatever well
  • 00:07:30
    it's because I can make more money I
  • 00:07:33
    went to athene X which is one of the
  • 00:07:35
    most popular fitness influencer channels
  • 00:07:38
    on YouTube and I searched for biceps and
  • 00:07:42
    this is the videos he's made just on
  • 00:07:44
    biceps
  • 00:07:45
    look look at this
  • 00:07:48
    look how many how many are there how in
  • 00:07:52
    fact I gave up scrolling in the
  • 00:07:54
    end he's made well over 100 videos just
  • 00:07:58
    on biceps
  • 00:07:59
    and if you take that and then you make a
  • 00:08:01
    100 videos on pcks on traps on lats on
  • 00:08:05
    ABS you've got a life time of material
  • 00:08:08
    here you can make a fortune because
  • 00:08:10
    you're doing videos on every single
  • 00:08:12
    individual muscle if you were just doing
  • 00:08:15
    videos on what we call compound
  • 00:08:17
    exercises where you exercise a whole lot
  • 00:08:19
    of muscles at once well you're cutting
  • 00:08:20
    down the potential for making money
  • 00:08:22
    because you can only do so many of those
  • 00:08:24
    so it's a it's a finance thing let's
  • 00:08:26
    make videos individually so we'll focus
  • 00:08:28
    on the individual
  • 00:08:30
    isolation exercises we make much much
  • 00:08:32
    more money well I'm going to tell you
  • 00:08:34
    when you're at the beginning when you're
  • 00:08:35
    starting out like this compound
  • 00:08:36
    exercises are the way you can condense 2
  • 00:08:38
    hours of gym work into 10 minutes or
  • 00:08:41
    less and the first exercise we're going
  • 00:08:43
    to do in this program that I'm trying to
  • 00:08:45
    sort out for you is something that
  • 00:08:47
    everyone's already done you know how to
  • 00:08:50
    do it and it is a fantastic exercise for
  • 00:08:52
    your upper body it is the humble push-up
  • 00:08:56
    y The Humble push-up you'd be surprised
  • 00:08:58
    now people are going to say oh the push
  • 00:08:59
    push-up it just does your your triceps
  • 00:09:01
    you know just just pushing triceps all
  • 00:09:03
    it does no it doesn't it if you do it
  • 00:09:04
    properly with a slight variation that I
  • 00:09:06
    use it does every muscle in your body
  • 00:09:09
    from your neck to your toes almost every
  • 00:09:12
    muscle not quite all and the way I do it
  • 00:09:14
    most people push-ups you put your arms
  • 00:09:16
    out and you push right so what's
  • 00:09:17
    happening is your tricep is extending
  • 00:09:19
    your arm that's the muscle that
  • 00:09:21
    straightens your arm so yeah naturally
  • 00:09:24
    the tricep gets a really good workout
  • 00:09:25
    that's that's you know that's given but
  • 00:09:28
    the way I do my push-ups is I don't do
  • 00:09:30
    them like this I do them like that I
  • 00:09:33
    angle my elbows out so I fare my elbows
  • 00:09:35
    so when I'm pushing now I'm actually
  • 00:09:38
    bringing my upper arm from this position
  • 00:09:42
    to this position you can see it's being
  • 00:09:45
    brought across my body your your pictr
  • 00:09:46
    muscles your PS they do this they bring
  • 00:09:49
    your arms in like this so I'm doing I'm
  • 00:09:52
    exercising my PS and my triceps also I'm
  • 00:09:56
    actually exercising my front delt cuz
  • 00:09:57
    that part takes part in the movement as
  • 00:09:59
    well so we're exercising three sets of
  • 00:10:01
    muscles all at once triceps picks and
  • 00:10:05
    front delts all in one think so it's
  • 00:10:08
    three for the price of one but it gets
  • 00:10:09
    better than that because if you look at
  • 00:10:11
    a push-up done with good form and always
  • 00:10:13
    try and do the best form you can you
  • 00:10:14
    notice that my body is a straight line
  • 00:10:16
    from my ankles to the top of my head or
  • 00:10:20
    top of my neck anyway straight line and
  • 00:10:22
    that's almost you know like a plank if
  • 00:10:24
    you know what a plank is where you
  • 00:10:25
    basically try and keep your whole body
  • 00:10:26
    straight for as long as possible and to
  • 00:10:28
    to maintain M that straight what we call
  • 00:10:31
    sort of a mobile plank to maintain that
  • 00:10:33
    position you have to tense up your
  • 00:10:35
    abdominals because otherwise you just
  • 00:10:37
    sag you got to tense up your back
  • 00:10:39
    muscles you got to tense up your glutes
  • 00:10:40
    you got to tense your quads your
  • 00:10:42
    hamstrings your calves basically all the
  • 00:10:44
    muscles from here down have to be
  • 00:10:46
    intention and sure it's not going to uh
  • 00:10:49
    it's it's it's not going to give you
  • 00:10:50
    massive Abs if you're doing this it's
  • 00:10:52
    not going to make your quads bulge but
  • 00:10:54
    it's giving them some stimulus a little
  • 00:10:56
    bit of more stimulus and with every
  • 00:10:57
    muscle is involved in this it's
  • 00:10:59
    ironically perhaps the only muscle that
  • 00:11:01
    doesn't really get a workout with a
  • 00:11:02
    push-up is your vanity muscle your bicep
  • 00:11:05
    it just comes along for the ride but
  • 00:11:07
    we're going to address that in a few
  • 00:11:08
    future uh exercises and upcoming videos
  • 00:11:12
    but so the push-up is a fantastic um way
  • 00:11:15
    to exercise almost your entire body and
  • 00:11:18
    the beauty of it is that everyone knows
  • 00:11:19
    how to do it and you can do it anywhere
  • 00:11:22
    no equipment required and this is how
  • 00:11:25
    we're going to do I'm going to lay out
  • 00:11:26
    the first week of our exercise program
  • 00:11:29
    right now first thing we do is we grabb
  • 00:11:31
    our phone and take some photos of
  • 00:11:33
    ourselves right take your shirt off do a
  • 00:11:35
    pose make yourself look as mly as you
  • 00:11:37
    can take several photos in a place where
  • 00:11:39
    you can come back later and take more
  • 00:11:40
    photos same lighting so you can do a
  • 00:11:42
    comparison cuz what we what puts a lot
  • 00:11:45
    of people off with exercises they they
  • 00:11:46
    put in the effort and they two or three
  • 00:11:48
    weeks down the track they looking
  • 00:11:49
    nothing's happened I look the same as I
  • 00:11:51
    did before Oh no and it's true because
  • 00:11:54
    growing stronger growing bigger happens
  • 00:11:56
    so gradually you do not notice it on a
  • 00:11:58
    day-to-day basis you won't notice it on
  • 00:12:00
    a week toe basis and you may barely
  • 00:12:02
    notice it on a month-to-month basis but
  • 00:12:04
    if you take a photo here one months down
  • 00:12:07
    the track you may or may not notice a
  • 00:12:09
    bit of difference two months down the
  • 00:12:11
    track you probably will notice something
  • 00:12:13
    three months down the track you will
  • 00:12:14
    definitely notice that your body has
  • 00:12:16
    improved you're bigger your muscles are
  • 00:12:19
    actually may start being defined you may
  • 00:12:21
    actually start seeing the damn things
  • 00:12:22
    and you could you know so but unless you
  • 00:12:24
    take that first starting photo you won't
  • 00:12:26
    have that comparison that direct
  • 00:12:28
    comparison because things SL slowly on a
  • 00:12:30
    day-to-day basis you don't see the
  • 00:12:32
    changes unless you can look right back
  • 00:12:33
    to the beginning so that's what I that's
  • 00:12:35
    the first part of our exercise is to
  • 00:12:37
    take that those photos and put them
  • 00:12:39
    somewhere safe now I I like to break my
  • 00:12:42
    training up I do Mondays Wednesdays
  • 00:12:43
    Fridays and have the weekends off it's
  • 00:12:46
    it's a nice Cadence it's a nice you know
  • 00:12:49
    um break those are the days of the week
  • 00:12:51
    that I'd prefer to do it um so what you
  • 00:12:53
    want to do is on Mondays Monday
  • 00:12:55
    Wednesday and Friday this is what you do
  • 00:12:57
    find a place where you can sit you can
  • 00:12:59
    lay down do your push-up now start do as
  • 00:13:02
    many push-ups as you can till you can't
  • 00:13:04
    do anymore that's it it may be 10 it may
  • 00:13:08
    be five it may be one it may not even be
  • 00:13:11
    one you may be struggling to do a single
  • 00:13:12
    push-up that's fine that's fine the key
  • 00:13:14
    thing here the most important thing is
  • 00:13:16
    that you do as many as you can until you
  • 00:13:18
    can't do anymore and I'm not saying you
  • 00:13:20
    know you get to nine you think oh I'm
  • 00:13:21
    getting a bit tired now I'll give it a
  • 00:13:22
    break no no no until you actually
  • 00:13:24
    physically cannot push up one more
  • 00:13:26
    pushup you keep going now I ECT based on
  • 00:13:29
    the comments I've got most people will
  • 00:13:31
    fall in that region of somewhere between
  • 00:13:33
    1 and maybe 12 to 15 that's that's
  • 00:13:36
    probably the average that people will
  • 00:13:38
    get if you're getting one if you're not
  • 00:13:40
    even getting one then great it's
  • 00:13:41
    brilliant that's fantastic cuz you are
  • 00:13:43
    right down here and the growth that
  • 00:13:45
    you'll see is most pronounced when
  • 00:13:48
    you're down here as you start getting
  • 00:13:49
    fitter and stronger the growth levels
  • 00:13:51
    off you know people who have been doing
  • 00:13:52
    this like me for for four years um I
  • 00:13:55
    don't see even on a month-to-month basis
  • 00:13:57
    I don't see any increase because I've
  • 00:13:59
    sort of reached my potential unless I
  • 00:14:00
    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
  • 00:14:08
    quicker you'll grow up to the the level
  • 00:14:09
    where you start to Plateau so if you're
  • 00:14:11
    doing one fantastic you you youve got
  • 00:14:13
    massive room for improvement if you're
  • 00:14:15
    already doing 10 or 12 that's fine just
  • 00:14:18
    keep going because uh the first week you
  • 00:14:20
    may be able to do 10 or 12 second week
  • 00:14:22
    you probably do 12 13 14 maybe and if
  • 00:14:26
    you can already do 50 then go away stop
  • 00:14:28
    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
  • 00:14:37
    your push-ups as many as you can do and
  • 00:14:38
    then when you can't do another one
  • 00:14:40
    absolutely can't do another one no
  • 00:14:41
    matter how hard you try even if I
  • 00:14:43
    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
  • 00:14:47
    stop stop sit down get your phone scroll
  • 00:14:50
    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
  • 00:14:58
    it all all again you do more push-ups
  • 00:15:01
    until you can't do any more and then you
  • 00:15:03
    take another two-minute break and then
  • 00:15:05
    for the third time down you go as many
  • 00:15:08
    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
  • 00:15:15
    it you're done you're done for the day
  • 00:15:17
    that's it no more exercise until the day
  • 00:15:19
    after tomorrow have at least one day
  • 00:15:21
    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
  • 00:15:32
    you can feel it in your arms you might
  • 00:15:33
    even feel it in your abs because your
  • 00:15:35
    body has been challenged to do something
  • 00:15:37
    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
  • 00:15:57
    which is called failure
  • 00:15:59
    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
  • 00:16:22
    the number you're doing isn't important
  • 00:16:24
    don't set yourself and like I'm going to
  • 00:16:26
    do 10 push-ups no do as many as you can
  • 00:16:28
    do
  • 00:16:29
    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
الوسوم
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