💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin 📜Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap#exercise-advanced

Love it when doctors practice what they preach.💪💪💪💪

Great video. I had no idea you knew so much about weight lifting. As a weight lifter I can appreciate how up to date your tips are.

Also, an old TV in front of the bike would fit like a glove in the easy enviroment philosophy and cost-saving target.

My very budget apartment gym includes: - doorway pullup bar - gymnastics rings - sand bag (20kg) - pair of dumbells (6kg) - elastic bands - jump rope It is a great versitile and convenient budget setup that allows me to get a great workout at home. I also go to the gym for leg training with heavier weights.

I'm 67, always weigh trained since I was 21, a lot of waisted time trying to figure out what worked best in those many years. For the past 2 years I switched to in 50 to 15 reps, best results I've had in a long time, also getting great pumps, I train each muscle group every 5 days, sometime every 6. I feel great. Thanks for those awesome videos

Good advice. A lot of doctors overspend are not frugal but you seem to be extremely smart

How the wife and I make it easy for even cheaper: Buy a chromecast and hook it up to an old TV in an open area with some yoga mats, then search youtube every morning for a 20 minute follow along workout. You can do bodyweight exercises to start and add in dumbbells or other fancy equipment as you progress, but you really can do almost everything with body weight exercises. It really helps me because I have the most motivation when I can work out with someone, even a virtual person on a screen going through the pain with me helps my motivation tremendously, and I don't even have to put thought into what exercises I'll be doing.

Thanks for the informative analysis of this new research on low-load training! Great video as always!

Really appreciate you putting the citations in your descriptions!

Great content as always, thank you

Excellent advice!👍

Fine review of the basics, thanks Brad.

Squat, bench press, deadlift, and chin-ups/pullups are all you really need to achieve significant muscular development throughout all major muscle groups. If you can't perform a chin-up/pullup, rows are a good alternative. You can always do more exercises, but these cover everything.

A fantastic video ❤

Good vid, make more of this exercise stuff plus what you do.

Great video! It would be awesome if you make a video outlining and going in to detail on your recommended strength training workout (exercises, reps and sets per each exercise, across the week).

Great video and home gym, I have some minor disagreements when it comes to the exercise science/recommendations though. I think the most important one is the push/pull section. I don't think there's any reason to exactly match vertikal and horizontal pushing and pulling movements. If you look at training programs that people from body builders to exercise scientists use and recommend you will not usually find an even split like that and I don't think there's any good reason to think that one should follow that necessarily. For example it's common to do more vertikal pulling than horizontal and more horizontal pushing than vertikal. Especially with vertikal pushing, the main mover in the overhead press, the front delt is also trained a lot in horizontal pushing movements and especially in incline pushing movements like the incline bench press. For a time efficient program I'd skip the OHP and just put an incline press in. Including the OHP is totally fine, especially if you want more strength in that plain or bigger front delts but I don't see any reason/evidence to think that you need to overhead press equal amounts to your vertikal pulling. Overall it's important to have both pushing and pulling movements in your training, so you're not entirely wrong but there's no rule that says they have to be exactly matched. People have different strengths and weaknesses that they might want to work differently. Overall you want to include both exercise types and work your whole body but there's not specific ratio you have to follow. Otherwise I might have a few smaller gripes but overall I think your advice is solid and encouraging people to start resistance and aerobic training is vital and showing a low budget home gym is a great way to lower the perceived barrier to entry. I have to say though for me personally I somehow find it easier to stick to a workout routine if I actually have to go to the gym especially when I combine it with my daily commute. I guess different adherence strategies work best for individual people in different life circumstances. I would also guess that for many people courses or other social sport activities might be easier to adhere to. A social component and a sort of obligation to appear can be very motivating for many.

Well done

Million-dollar home gyms look fantastic! Makes me realise my own gym membership is a steal at a cool £0. My routine involves some high-intensity cardio - chasing ice cream vans (gotta resist that sugar rush!), and some top-notch interval training - strategically avoiding territorial barking dogs (think HIIT, but with a side of dodging disgruntled canines!). For strength training, I forget fancy weights! I rep full-fat milk cartons (the extra fat adds a delightful challenge) and practice lunges while dodging those ever-present puddles (never underestimate the power of a surprise soaking!). My core workout involves some innovative furniture sit-ups - think classic sit-ups but with a twist! I utilise park benches or sturdy bins for an incline or decline challenge, keeping things interesting.

Commenting so the algorithm pushes this to people! SO HELPFUL!

I like those doorway clips to do pull-ups with. Thx.

Brad, bro you RIPPED

I follow Hampton at Hybrid Calisthenics. He's plenty strong and fit without a gym.

"Here in my garage"...😆 Jk, I love to see your personal touch, doc!

What a beautiful family you have. Your children are so precious 💖

Thank you for doing the research and coming up w/ an exercise protocol! How long do you wait between sets? Is it the 2 minute min mentioned in the research or do you sometimes go longer?

I got a $23 resistance band gym. It 💪 works awesome and does an amazing job and put a lot of muscle on my body.

Show us more of the New Zealand neighborhoods looks very nice 👌👍

Great advise along with show and tell on the essential elements of getting optimal exercise on a budget. As a 74 year old, I full agree that if anything is hard to do, usually it is not sustainable

Thanks for the great info. I am adding my experience: With calisthenics approach, we could train the whole body with coordination movements (which I think is also important for daily life) using even less equipment.

I’ve had the same workout setup for over 13 years, but I also have two barbells. I enjoy incorporating compound exercises like flat bench presses, squats, and deadlifts into my routine, using slightly heavier weights. Personally, I’ve noticed that doing fewer repetitions on these major movements helps prevent soreness in my joints, particularly my elbows and knees. This home setup has enabled me to workout much more consistently in comparison to when I had a gym membership.

I go and climb trees with weights on. A buddy in our city had a lot of land 20minutes out. We toss/throw medicine balls back and forth as well whislt up in the trees. It's just a fun almost daily activity for quite some years. Ranges from 30-60 hrs a month with some random breaks if a few of us are busy. We all though wear some sort of weights.

Awesome video i really think home gym is best,but public gym for socializing and more options.Diet,exercise,sleep those are 3 musts for longevity.❤

Add a small trampoline and get into shape by Rebounding, especially for those over 50. It will help clean your lymphatic system too.

Dr. Stanfield is buff!

Thank you

It's nice to see a photo of your family and neighbourhood after following your work for over a year. To be honest, I think it would be amazing to see anything other than your shining background from time to time. haha. By the way, I haven't received the missing bottle of MicroVitamin yet, but it's alright. :)

Don't forget a rack and barbell to do squats/deadlifts. They stimulate huge amounts of muscle

For resistance training there is a very interesting concept of bands to restrict blood flow (on arms and quads for instance) that greatly enhances the effect of resistance training in theory. It'd be awesome to have a video on this subject

Hey Doc, do you think cheap cycle bike is sufficient to maximizing vo2 max? I can't run cause of my reoccurring ankle injury and having bike at home seems like a great handy tool, but from what I've read only kinda expensive ones are good.

I do push-ups, pull-ups, and squats (bodyweight) to failure. All of these are free and give a good combination of strength and mobility over a wide range of muscles. I also do a lot of moderate intensity cardio on the elliptical. I bought the elliptical new so the total cost was around $700.

your pull up technique is clean! full range, even cadence. Actually your technique for all of your exercises are excellent! You're a great example for us all. If you happen to have time, I think many people will benefit if you create some work out videos, using your gym.

I made myself 2 sandbags with bits from Bunnings, one lighter and one very heavy, and got some running shoes

Brad, I've been doing a lot of research on exercise, longevity, healthspan, and I have a lot of questions that I'm working on. 1. What do you think are the relative importance of muscle strength and size? They both seem to have independent, though related, effects. 2. Power/fast twitch fibers. They seem to decrease significantly with age. I'm trying to figure out if the best way to train them is to do fast/explosive reps on the concentric phase, to do movements like med ball slams, box jumps, sprints, or to do very heavy weights. 3. Stability, which Peter Attia makes one of his pillars. The best way to train it. 4. The best ways to train cardio, the relative importance of zone 2 and VO2 max training. My current plan is to allocate 3 to 3.5 hours per week for exercise, about 1 hour for resistance (benefits seem to max out there), doing explosive concentric and slow eccentric reps, half an hour for stability, half an hour for VO2 max, the rest for moderate/zone 2 cardio.

Thanks for sharing Dr Stanfield. Very inspiring. About the microvitamins, would you please in a future video (or here?) mention why 5 tables per day is needed? why not increase the concentration in a single tab so that with one tab we can get all the daily dose?

I want to build a gym in my cellar, which is quite big, and I am going to buy a second hand cyclette for 50 euros 😂 I like cardio, hiit, etc, I lift weights but also practise pilates in my house. It is awesome. Thank you for your wise and useful videos

One benifit of go to gym is to see prople excercise then you will have motivation to do so. I found myself excercise much more at gym than my home gym.

Dr. Brad, are isometric exercises beneficial -- can they be used instead of lifting weights? Thank you.

Buy a rowing machine and a weight bench. With these two, you can train well in a small space.

how do you feel about Bryan Johnsons physical routine?

Thanks Dr Stanfield. This is a helpful video both from a modern exercise physiology point of view, and the practicality of time management. A few minor suggestions: when presenting the "virtual view "of scientific papers in this video, it was on an angle and at a distance, making it pretty much impossible to see what you had highlighted. Suggest going back to the less fancy, conventional presentation - ie the paper is seen in a normal frontal view. Also... re. stock footage of people working out. At the end you showed yourself doing the exercises, which is much more meaningful. The stock videos I understand are easier to incorporate but IMHO give KZfaq presentations a cheap generic look. I would suggest filming yourself or someone you trust has good technique. Just something to consider for future content. Keep up the great work.

so, in regards to resistance exercise, you train full body 3 times a week?

nice weather

yep i got all my gym equipment fromm gumtree for free. Made concrete kettle bells. Most expensive rhing was a home made chin up bar which i built from bunnings outdoor treated timber and that was $150 with the bar itself free scrap.

what do you think about diet sodas, drinking 3 cans a day.

I would perhaps suggest getting weight handles and buying weights separately, because then you can always just buy more plates if you feel the need, and even someone just starting or who is weaker can use them and just use less weight. My father likes to do some of the exercises I do, but he uses much less weight, so it makes it practical and I don't have 10 different weights lying around If size isn't an issue, perhaps a full rack can be considered if you can get it cheap/used. I managed to do mostly every exercise I want on a relatively small area. Full rack with a pulley system in the back, combined pullup bar in front and a bench. I can do squats, bench, pullups, pulldowns, basically everything where a pulley is involved. Later on you can also mount dip bars in front and use an olympic bar, and you're set. Obviously all-in-all it's more than $250, but if you plan to upgrade in the long term, it makes sense to have a good base. Just adding my two cents, hoping to help someone, not saying anything in the video is wrong of course.

there is one thing that is missing in the video: the suggestion (that is valuable for everything, really) that you should contact a, expert, a Personal Trainer to show you the best ways of doing the exercises and which precise exercises are best for your body (you might have, for example, weaknesses that should be addressed, or postural problems).

7:15 where i can buy this?

what a bout resveratrol that is extracted from natural sources? maybe the bad one is the synthetic one? like vitamin E syntetic is not good but the natural is good is about electrons that they cant donate so they become prooxidants. Please answer this, is important

You need to remember what the primary function of muscle, and that is to hold the body together in a stable position. Secondary is to that under load. What you do is to enhance the primary function. You are trying to get strong subtle muscle. It's got strong enough to take and subtle enough to give. Has to be balance of muscle to do this. Hip hinging under load is what develops the core, but you aren't lifting with the core, it's a stabilising group. I would think you need a few things to develop evenly. Missing one muscle and developing another, you will make one tight and one loose. Which is getting away from the primary function. Doing 15+ rep stuff all the time, doesn't build stronger/thicker tendons/ligaments. You need to go heavy at some point to do that, but then they need time to recover. The 15+ stuff can easily lead to fatigue over time, then form on the last couple of reps will wain, and injuries happen. Muscle fibre is best built at like 5 to 8 reps with compound lifts. The 15+ stuff is mostly working on supply and storage of stuff for muscle fibre, but will do very little in the form of building muscle fibre. Good for regulating the bodies systems though. What you are doing is better than nothing, taking into account you aren't doing regular activity, just forced exercise. It could be vastly improved though.

Try putting your legs straight out in front of you toes pointing down when doing pullups.

Personally I have found that the best and most efficient way to combine strength training with cardio vascular endurance training is using kettlebells.

Make a video about Cordyceps.

Waiting for the MicroVitamin to be available in Mexico.

Are deadlifts really enough for legs? I know that it depends on goals, but whatever the goals, i would assume you need to add at least squats or lunges in addition to deadlift.

@DrBradStanfield, The Chin-Dip station is indeed the best "bang-for-your-buck" when it comes to working your upper body's musculature. However, the idea of always pairing "pull" and "push" exercises in the same plane isn't always accurate. For example, the way to work the antagonist muscles of those active during a chin-up is literally to perform a dip! The station provides for both exercises; it is COMPLETE! Doing a shoulder press, although in the same plane, WILL NOT WORK THE ANTAGONIST MUSCLES OF THE UPPER BACK MUSCLES for obvious reasons... So, it's essential to consider the specific muscles being worked and what their TRUE counterparts/antagonists are for a well-balanced routine. Also, a palms-up, close-grip chin-up would be preferable to a pull-up, but let's save that discussion for another time.

Lovely calves👍 Too many guys ignore them these days.

I agree with you totally on 20x rep logic. I arrived myself to same conclusion. The first priority always should be protect joints and back. Has far has your home gym goes - it depresses me 🤣. I used to do home workouts for a very long period of time. The pullup bar that you connect to your door gives me alot of anxiety. I used to have that, but they can come off, when moved in a wrong way. Also i see no benefit in trying to save time. If you are so time broke that you can´t invest 30 min to walk to gym 3 times a week then something is wrong with your life 🙄 just saying. Also it might be an implication that you are sitting in computer and overloading your mind each day which in long period can be very bad for brain health. Has far has longevity goes - walking naturally 1-2 hours a day seems to be one of the best things. Walking to gym, work, store to buy groceries has been my default for a long time. I get 8-10km of natural movement daily very easy. That said, i do own 2x24kg kettlebells and few dumbells, just in case 😶😶😶

Your link to your multivitamin is dead🙁

Interset rest intervals of > 2 minutes sound a little long. What is the ideal then? Not sure how practical this is.

Which of the two of you is correct in understanding the effects of cholesterol and its individual expressions in creating Cardiovascular problems, you or DR. Rob Lusting; The analysis made by Dr. Rod Lusting differs from your approach. I would greatly appreciate it if you could give me an informed answer

"Make it easy" Hears "Make sushi" Mmmm.. Sushi..

You should try resistance bands

Where's your sunglasses doc? Lots of UV exposure in the garage and running.

I don't know what square footage costs where you are Brad, but here in Canada the cost of the gym equipment is 100% irrelevant. It's $1000 per sq ft.

According to what I heard Brad's neighborhood isn't safe, at all. Wasn't Brad mugged during a jog and they even stole his shorts?

Great video....but your form on the dumbbell bench press is poor. You're not going low enough to get the stretch response, an important part of muscle stimulation. See video by Renaissance Periodization on the topic

As far as your gym ideas I like them. its hard to do in practice and gym equipment itself is expensive and its a hard thing to sustain but its worth a try. and your exercises make lots of sense to me However as far as your other videos when I started watching your videos there was nothing but bad news. now if something is bad news it needs to be said. but its lot easier to bring bad news and shot down ideas than solve problems or come up with good idea oneself. I'm by no means a doctor or even any health professional and I'm not claiming to be. now as far as good news you stated things like creatine powder. I have nothing against creatine powder even though I haven't had the chance to use it. however as far as many supplements you seem to dislike others seem to love and frankly I don't know who to trust. one thing I do know is that far rightist supplements (I hate to bring politics into it but it seems unavoidable in this day and age) the supplements they advertise are absurd yet cost truly tremendous amount of money. I don't know about creatine and I don't consider it to have anything to do with politics as of yet so it might be worth a try at some point. but while things like pqq cq10 are things you hate while some doctors love them I have no idea where to go with that and what is the right move. however things like pqq and cq10 might be a wishful thinking and yes it is possible that what some of what some of them say is bias. the supplements offered by far right are far more bias. also at what is helpful and what is not I'm not as much talking about supplements (I use only some of them and I would rather get my nutrition from food unfortunately many healthy foods don't taste good while bad food does and I'm trying to change my dietary habits not just use supplements) as about nutrients found in food. some say that we have too little vegetables in our diet others champion meat. I know that no matter what eating in McDonald is the worst possible diet and nothing is going to change my mind about that. however I would find it almost impossible to become vegan even if I admire those people.but I do want to eat good quality meat. (obviously no McDonald crap) however everyone has different opinion about both meat and vegetables and fruits. i believe that I should include more vegetables and fruits in my diet. however the precise reason why I wanted to eat certain types of meat is to get Cq10 and vitamin K2 (also vitamin D seems to be available in some types of meat in large quantities and in general it seems to have lot of proteins) however while I hear only good things about organ meat some say that it is actually horrible for your diet which doesn't make much sense to me because most info suggest that it is good for you. also there is supposed to be lots of difference between grass fed animal meat and common type meat you find in stores. And yes I do believe that, however unfortunately such meat is difficult to obtain. also the biggest problem to healthy living are things like pollution. big cities with uninteresting flat polluted area. large farms that should be the place more wholesome and healthy are anything but. those are the biggest problems.

you need a squat rack to up your bicep curl game, bro

A stationary bike is frigging boring without something intersting in front of you to look at.

Hi Brad, I've been following your channel for a while and truly value your minimalist yet impactful approach to achieving longevity. Your methods are easy to implement and backed by evidence, which I find incredibly beneficial. I'm particularly drawn to the 'minimalist' philosophy-achieving 80% of the benefits with just 20% of the effort-especially given how busy we all are with work, family, and other commitments. Personally, I still go to the gym since it's conveniently located near my home and office, but I limit myself to 2 sets per exercise because I find this easier to maintain consistently. Recently, I've heard about the P90X workout. Do you recommend this method? It seems to have a steeper learning curve, but I believe mastering it could offer lifelong benefits. What are your thoughts? Thank you!

💖❤️💖💪❤️💖❤️

Now I know why Brad has his way with the ladies.....

Actually, if you're not a pussy, you should do short inter-set rest intervals while cycling through exercises for two different muscles, and this way you optimize time spent, and your training can also count as aerobic. What you're doing there Brad is looking through the research so that you find an easy training routine. Another bad habit that would be acquired by following your recommendations is stopping early in sets because you approximate the failure rep as coming soon (it stems from laziness), when, at times, you can actually do even 5 more reps before hitting failure.

So I have to go get free Stuff! Got it.

I really like your channel, but have to point out certain aspects In this video: you talk about doing full range of motion, then we see a model NOT doing full range of motion. I think most people understand what they see, better than concepts-soo you should have the model do what you tell ( which is correct ) the stretched part of a movement is the most crucial part. then you talk about core(abs) and show a model doing hanging leg raise, but the legs connect to the pelvis, not the rectus abdominis. and he model doesn't move the hips towards the sternum. better to do situps on an ab mat, which fully lengthen and short RA. same with the calf raises, he is doing half the movement, and with the shoulder press too.. I am writing this, as I mentioned earlier- because most people understand visual content better than words, especially beginners, which is the main target of this video. in respect yours truly

Cycling everyday not enough? Hiking in the mountains?

With the exercise bike I saw something about them making men infertile, if you're ever in the mood to find out if there's any truth to this, that would be cool

Flys have to be horizontal and only a machine can do that; what you are doing is wrong. Leg lifts on a stair won't do anything unless you are really weak.

No squat rack, no deadlift platform, no bench. Is this serious?

This should be seen by Dr Rhonda Patrick. I really like&respect her , but i think she might be wrong in this area. My feeling is our New Zealand doc is right.

1985 Natural Mr America greets you from Honolulu, in Jesus holy name....

I built a 1.500.000$ gym just for abs, you can literally feel the burn in crunches.

sorry, you don't have a high weight like 100 kilos for deadlift. not equivalent to 1 mil jim

One way to improve your gym is to get rid of that refrigerator full of beer.

This is a nice start and enough for a 50 year old who starts with strength training. But since you are still young, you should get a power rack and learn how to front squat and when you get strong in that start deadlifting with a hex bar

Why does this feel ai generated?

With that extremely limited set of very light dumbbells, you will be incapable of progressively overloading, and will be stuck at a novice level of strength and muscularity. The idea of rigorously periodising your training when the heaviest weight you ever lift is a 15kg dumbbell is pretty ludicrous.

Lol..... As if I have a choice