Remember this guys. Weights are just weight. Go lift a boulder. Curl a bike, lift cement. lift your kids, kids love exercise. And day by day kids get heavier and it's fun for them. There is no excuse.

He makes me feel like i can go and do some push-ups, and ill start growing new blood vessels, that makes me feel like some kinda of superhero!

I love calisthenics, recently I learned to do one arm pull ups

Me: Done a bodyweight workout. Adam: Well actually...

James from Shredded Sports Science said in his video about gymnastic bodies that the reason why gymnasts are so muscular is because they train different components of their strength, such as mobility and static strength almost always. So if you think about it the way Adam trains: "combining different modalities" is very similar to gymnastics training

I bought a 50kg sack of rice and do different exercise with it: lunges, goodmornings. Also some kind of strongman movement with it examples are: sandbag loading, sandbag to shoulder, loaded carries. For the upper body backpack filled with watrr bottles and I do weighted press ups and pull ups. I also add skill work like crow pose, headstand, handstand, front lever, cartwheels, backroll, and front roll. For cardio: 6x3min jump rope and I just dance for like 20 mins after. We just have to be creative at these times. Tip: go find a place where you can secure your feet and you can use the rice sack as padding to do glute-ham raises.

This man has a kid and is doing all of this?! He's a beast!

Lucky for me I've only been training seriously since last July so the body weight training is still plenty difficult

Well, he mentioned Simonster Strength, he really is a crazy calisthenics guy. You must go check his youtube channel if you are interested in calisthenics. Have a nice day also.

The best fitness KZfaqr

Covid 19 has been a kick in the sack but we get these great videos so silver lining

Great video. A comprehensive overview that cuts through a lot of the misinformation and repetition regarding bodyweight training online. I'm predicting that one small silver lining of the current Covid 19 lockdown is that people will go back to basics, relearn proper technique on BW form, and incorporate the lessons learned when they return to their weight training

Dude, i love your philosophies on working out, mucscle control and even mindfulness training. You keep putting out videos and ill keep watching them! Thanks man. Keep up the good work!

Thank you for spreading such useful info brother!! I love the fact your doing this at your home which gives an authentic feel which also clearly shown from your vibe. Keep it up!!!

I like the multifacettet way you approach your topics with. There're always bits and pieces for the different goals in training and you elaborate on the ways to incorporate them. You've got a really structured way of breaking things down. I like it a lot. Besides that I've been mostly interested in body weight training the last decades because i like to train outside. That fits perfectly for the MO of your channel! Keep up the GREAT work!

Damn man i felt the flow when you spoke. You are a hardworking guy and this video is smelling quality. Keep it up

I only discovered your material very recently but I am so glad to have made the discovery. I feel that I learn something from all of your videos even though I am physically incapable of doing any of the movements demonstrated! Keep up the great work. 👍

Watching this in yet another lock down, great stuff, thanks for the ideas to train at home.

Okay dude can I please just say that I’ve been working out for the past year. And all these other you tubers are good but your just fun to watch and I truly enjoy your videos. I’m so glad I found your channel

Im so glad i found this channel, i love your content!!!!

I’ve been doing calisthenics like crazy. Went from doing 100 pull ups/push ups/dips and squats with just buddy weight for my workout and now up to doing the saw workout but with a 35 lb weighed vest

Really going to buy your book just as a thank you. You're sooooo smart man. Wow. I've read a lot about this. Everything from the classics of strength training (strongman - pre-steroid type of content) to all the Convict Conditioning books to Mark Rippeote. Your grasp is eons ahead of mine and I just pray that you continue to build and share. This is god's work man. Wow

I'm using a back pack full of weights (weight plates, books, rice, etc.) and doing a lot of my body-weight work with that on. Weighted dips, chin-ups, pull-ups, squats and pistol squats, and press-ups are excellent ways to get a bit more strength training. Other than that, I'll be getting a couple of heavy sandbags soon for some heavier squats, pulling and pressing

8:45 My literal reaction was like: “Holy shit this guy is built like super saiyan goku!!” Great video!

This is the type of content that needed to be created. It definitely let me know different levels of bodyweight training. I like to stay lean & athletic, but have a lil more definition.

Insane vid bro keep it up loved it

Yeah boiiii, always waiting for your vids man

Love your content bro so well researched, and you tackle dome lesser known training principles

Excellent video! Subscribed.

great breakdown!

Beast work, very informative

Nice content..you definitely deserve a bigger audience

You're legend. Love you're content 🤙

This guy gives me more knowledge in an understandable way than other fitness KZfaq channels!!!!!!!!!!!

Don't get me wrong, I love all your videos, but this one was priceless. Lots of great information. Thanks!

Finally a decent and informative fitness channel. Subscribed. Which part of the UK are you from? I'm based in Wiltshire you sound local. Keep it up. Thanks, Ben

Great content! Inspiring physique

Hey bro thanks I love your channel and calisthenics

good work, well done.

You're in great shape. Very motivating

I find this kinda interesting how on one hand we have like fitness trainers, bodybuilders, sport science phds, who talk about all those different exercises and in many cases, for the majority of people, use the pullup as an example of an hard exercise. Then on the other hand you have these freaks (in a good way) like Adam who just so casually talk about a one handed pull up, planches, free handstand pushups and show even more advanced versions of those already extremely high level exercise as it was just a basic knee pushup. I mean even in the calisthenics and/or gymnist world these are skills people train years for. It really is very awe inspiring. Respect

I have my own gym at home. it's taken about 15 years to amass all the equipment i have but the lockdown had zero effect on my training :D great video, excellent advice and ideas!

Great Video, i appreciate the advice dude

I'm so happy to have found this video. I have access to the gym, bit I simply don't enjoy it. I hate getting up early in the morning to beat the rush that happens after work. I have a physical job too so I appreciate the extra 1 and a half hours sleep. And frankly I just find the gym extremely boring. I also, used to be super active with bouldering and parkour but after an ACL rupture half a year ago I can't do the sports I like. Not for now anyway. My main source of activity is going to the gym for legs and cycling to work. All very leg orientated for obvious reasons. And to put this in perspective, my one rep max for just my uninjured knee on a leg press is 105kg, so you can imagine the muscle loss that happened to leg that had surgery. That's having never really used the gym. So I've been aching for a way of getting strong and fitter in my own home and your free program may have given that to me. I never had the knowledge of what to do at home. I don't have a garden to do things in either so space is limited

You are one of my heroes ❤️

Awesome dude respect!

great dude..1 in a 1000 in youtube that actually know what you saying ,based on science and not on your personal experience or something..thumbs up!!

Hey Adam! Great video as usual. I think you also could've mentioned the existence of "weighted calisthenics" as an alternative to leverage techniques in the case of bodybuilding/max strength developing with traditional bodyweight exercises (pull ups, pistols, dips). It's not that hard to find something heavy to place in a backpack and do these sort of movements with, and you can easily progressively overload if you keep track of the weight you're using just like you would do at a gym.

Bro, you are a legend.

Hi. Great video. Thank you. Please make a video sharing your thoughts on the sport of gymnastics.

Extremely pedagogical and well-designed video! BTW- which brands of shoes are you wearing in these clips? They look very cool, minimalist and functional...

I embrace it all, brother, I'm working on developing a system that combines all elements of physical expression.

My Notes: 11:40 he combines everything in a pyramid structure and does do endurance training at the end of his workouts to increase the capileries and blood delivery in the muscle also to prime the autonomic nervous system. Your fatiguing and using your fast twitch muscle fibers!

Yeah... I can’t wait to get back to the gym. For me it’s all about making my shoulders, arms and back big so my belly looks smaller, and of course get rid of the moobs. I hate those things, I have had them since preteen years. Thanks for the video.

The transmission with the camera falling was a the right editing choice 👍🏼

Good video.

I’m new to calisthenics. So far I can do one arm push ups. Working on pistol squats now. Havent had a chance to practice muscle ups yet but thats on the todo list

good stuff!

Oh and Adam, since you have a baby, you probably have some compulsory experience with polyphasic sleep. Could you talk about that a bit? We now have a lot of time to experiment, so I just thought that could be amazing.

2:05 OMG that chest and back thickness

You. Are. Underrated.

This is a great video because it shows that all u need is resistance and bodyweight is a great option like our body doesn't differentiate the resistance

i must say u have one of the best phisiques i saw , i must search what exercices you do for the trapeizis

Unless you can do a one arm explosive full planche pushup, don’t tell me bodyweight “isn’t enough”

I have a tip I noticed that your front shoulder muscle is more focused and stronger than your middle or back shoulder muscles which may lead to muscle imbalance or injuriess

You should put out a book, goddamn *puts discount on website* What a legend

Hi Adam. 3 Years ago you made a video about the supplement: Cordyceps sinesis. Back then you were convinced it had a lot of benifits. I am curious about your current oppinion on the supplement (in combination with Creatine). Like your real and honest content!!!

Nerds are the new bodybuilders with science by their side.💪🏽🤓

I accepted a while back that I will never be an Olympic athleat, or compete on the worlds stage. All I want. Is to be fit enough to play with my kids climb trees play rugby with them at the park, go to judo and bjj with them too (never be a boring dad). Since I accepted this my training has never been so much fun... and don't feel like an arthritic old man when I get out of bed... Keep up the good work to you all...and enjoy your training Adam I know you have a background in martial arts. I would love to see your thoughts on combining your training methodsnto judo and bjj. Also would love to see tai chi stuff as I know you have a background in that also. I have just finished your "superfunctional training" book 👍👍👍

Since the gyms are closed here due to corona, I have started calishenics. in a few weeks I feel stronger than I was.

Great video. The only thing I feel like you missed would be adding weight to calisthenics. Weighted pushups and pull ups are great

Hey there. I like your content.

Coming from a 12 years strenght training Bodybuilding Style Routine and I am doing Calisthenic for 1 1/2 years now. I love this training style and wish I would´ve found It earlier. My whole Body as a unit is much stronger more flexible and more that of a "sportsman" rather than a beast who cant run a mile without heavy breathing. Thanks for the Video Bioneer, I always wonder even that I have so much experience what the best calisthenic split is. I trained Push /Pull and got good pumps but I now with calisthenics trained my whole Body 3-4 Times a week and felt much much better. Would you say that "what feels best for you" is exactly that? Because I switched to a push Pull to get more Volume in but on the long end I got the same Volume when I do Full Body 3-4x a week and train all the muscles more often which to Eric Helms is far superior for more experienced Athletes. Thanks a lot!

Your body has improved significantly and I LOVE it! I’m sure your wife does too but in a different way 😝

he's just awesome

Hi @The Bioneer, I've been doing this workout circuit that I set up for myself and I've been getting really good results and it really challenges me each week. I'm curious what your thoughts on it would be. I don't have access to a gym so I'd decided to a PVC pipe as a bar with bags with bricks as weights to help. Unfortunately I don't have access to a pull-up bar so I have yet to add that to my routine. Mondays- fullbody 10x p/u 10x diamond p/u 10x decline 10x bent later raises ( for back and shoulders) 10x lateral raises 20x shoulder shrugs 15x military shoulder presses 10x bicep curls 20x situps 30s planc -> 10x corkskrew -> 30s planc -> 10x corkskrew ->30s planc 40x flutterkicks 20x raised leg crossovers 10x leg raises 15x squats 15x side leg raises 20x lunges 40s wall sit 20x lunges 10x burpees Tuesdays- upperbody (repeat x3) 10x p/u 10x diamond p/u 10x decline 10x bent later raises ( for back and shoulders) 10x lateral raises 20x shoulder shrugs 15x military shoulder presses 10x bicep curls Wednesday- core (repeat x3) 20x situps 30s planc -> 10x corkskrew -> 30s planc -> 10x corkskrew ->30s planc 40x flutterkicks 20x raised leg crossovers 10x leg raises Thursdays- legs (repeats x3) 20x situps 30s planc -> 10x corkskrew -> 30s planc -> 10x corkskrew ->30s planc 40x flutterkicks 20x raised leg crossovers 10x leg raises

Pfuh... this was kinda overwhelming. But I learned that I still have much more to learn😅. Gonna continue with my normal workout but will 100% be watching more of these vids !!

about the bicep thing you can also do Close grip chin-ups and bodyweight bicep curls are probably the best I like to do them on gymnastic rings but you don't need them

If you can make a program on isometric training, that would be amazing. Hope all is well!

Holy hell man, ive been following you for awhile, whats your diet? You've gotten a lot more ripped!

I love the random footage of him jumping over at mat in the gymnastics gym 😂

I want your program. Yesterday !

I like the fusion of modes I’m a born free styler

I love doing calisthenics and weight training

Can you do a video on knee health and strength! I feel liker everyone can benefit from taking better care of their knees.

Thank you for addressing this, there is a staggering amount of bodyweight workouts flooding youtube and none of the ones I've seen discuss this fact, that bodyweight training is not going to have the exact same results as lifting heavy weights if your goal is to gain as much muscle and mass as possible!

There’s a reason prisoners get shredded. Thanks for the vid!

BIONEER IS A DAD!!!!!! I think Good job brother

Much respect for the one legged one arm push up :D you are a beast! But I saw one tiny detail. You did not lock the shoulder properly. No, I am not a hater - actually I am right now following the naked warrior rules so this was the first thing that I spotted.

Is it possible to build strength and muscles at the same type, with BW? Also, do you know of ways to strengthen the joints/ligaments of the body?

is there anything this guy can't do? Superman!

Man, I've been getting huuge off of push ups and pull ups. They are pretty challenging for me though because I'm 6'4". I'm also natural. I don't think I can gain too much more size from them though. Went from 177-205lbs in a year and a half.

The best on the web 👍🏆 All facts no 💩

I am interested in a workout routine focusing on body weight training with a target goal of functional strength, proprioception and balance as well as diet suggestion. Will I be able to find this in your book? I really enjoy your content and will probably purchase the book regardless as I am sure it is full of great information. I have found that many trainers at gyms have a limited knowledge, largely focused on weight loss, body building and bulking up. I am an industrial pastry chef by trade, lifting and moving objects and ingredients with varying weights and sizes through the day, and I look at tasks much like a recipe. I want to know what the function and purpose of the action or item is and how it could be more efficient. Your content seems to approach working out in very much the same manner and I am hoping this approach will be more helpful in reaching my specific goals.

thank

Eave your ear... the bioneer is here.

Great video! Why did you leave out isometrics as another tier? You do great videos on it so why not weave it in?

Another great video! What do you think about this idea that you hear from many calisthenics people that "closed kinetic chain" exercises are generally better than "open kinetic chain" exercises?

4:46 Mummy, what is Daddy doing ?

I agree that calisthenics movements like One arm One leg push ups (very proud to say that I can 20+ of those per arm) don't allow you to reach failure in the pecs the same way that dumbbell presses do..... But reaching failure is merely One way of stimulating optimal growth. You can grease the groove with them And increase daily total volume in terms of reps..... So if GTG allowed you to get from two One arm One leg push ups to eventually twenty feet elevated One arm One leg push ups.... And your body weight did not drop during the whole process, which is simply a matter of caloric consumption..... *Then you DID get a lot stronger than before, and that couldn't have happened without your body adding SIGNIFICANTLY More muscle tissue than before.....* Also when it comes to one arm push ups, as your obliques start to fatigue, you can slack on your core tightness a bit, and that would still allow you to optimally target your pecs and delts and triceps pushing them towards failure. Another thing that I noticed is, once you start doing feet elevated to knee height or higher one arm push ups.... The obliques no longer have to work as hard to keep your body parallel to floor. In my opinion, feet elevated one arm push ups are the BEST thing for gaining muscle. But to get there you must be able to do 12-15 floor one arm push ups though..... So get there however you like, it will be an individual choice. For legs, I would agree with Hindu squats in a heart beat. In the end, the reason calisthenics is sufficient is because we have a relative strength limit, a given amount of muscle tissue can only produce a limited amount of force and workload, if the demand to generate more force or workload is given, the tissue has to add more cells and the body has to become heavier over all for all the different movement patterns..... So the key imo is to gain elite level relative pressing and pulling strength through greasing the groove, and then slowly bulk up to heavier bodyweight for years WHILE MAINTAINING the same elite relative strength. This results in the gain of absolute strength by increasing your bodyweight, and absolute strength is the key to more muscle.