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@MrPootzen 13 сағат бұрын
GLP-1 medications have made these exercises so much easier for me to perform 😅
@AntranikDotOrg 12 сағат бұрын
Just be aware that you must do strength training when using GLP-1 Peptides because studies show that 40% of the weight loss with them is muscle loss!
@MrPootzen 12 сағат бұрын
@@AntranikDotOrg Great advice, I'm training 3 times a week with the barbell squat rack in my basement! 😎
@brianaschino4903 15 сағат бұрын
😂😂😂😂
@koolkeed1528 15 сағат бұрын
But im bulking 😢
@AntranikDotOrg 15 сағат бұрын
Yea you shouldn’t be expecting to see your abs when you’re bulking… eventually the muscle definition gets reduced as you keep bulking, even though you’re putting on more muscle, because a little bit of fat is also being added on with the muscle. It’s not realistic to bulk expecting only muscle gain with no fat. Unfortunately that’s not how anabolism works. On the flip side when you’re cutting (catabolism) you will lose fat and eventually your muscle definition increases but if you keep it up indefinitely you start to lose muscle as well. This is why people alternate between bulking and cutting cycles for the best results. And it takes many cycles for the body to look the way you truly want to, and even then, the work is never over.
@MrPootzen 12 сағат бұрын
I've been bulking for 45 years, lol
@CatInTheHand 11 сағат бұрын
@@AntranikDotOrgis it possible to gain muscle and weight without the "bulk"? Or is that just unrealistic?
@AntranikDotOrg 12 минут бұрын
It's a good question. Most of the time a "lean bulk" or "slow bulk" is recommended (over a "dirty bulk") to stave off the fat-gain that comes with it, but even then, eventually, the fat will build up. People who can do so without any fat-gain are either genetically gifted or very young (or using some sort of drugs to help) but the large majority will experience fat-gain eventually after enough time passes. If the aesthetics are important to you, basically when you start feeling too fat for your liking (and you've gained a considerable amount of absolute strength alongside the process), it's generally a good time to take a break from all specific-dieting for a week and then transition to a slow cut.
@paullferguson Күн бұрын
👏👏👏😁
@AntranikDotOrg 12 сағат бұрын
Thanks Paul!!!
@vaibhavguptawho Күн бұрын
Just tried this and it really helped. I hadn't realised how tight my lats were so I searched for a pull-up bar stretch and found yours. Definitely going to add this stretch to my daily routine. If you're doing the one arm hang, I'd also recommend using your other hand to gently grab and squeeze your stretching lat at each point of your side. You'll get a little extra relief out of it.
@Mayraybenitez Күн бұрын
Awesome video! Now i know why you separated work from home… the baby is way too cute and way too distracting lol
@phgames3336 Күн бұрын
Just the first tip already helped me SO MUCH, tank you, i already had the strenght to be able to pull the rings to my chest, but i was pulling slow, again, thanks!, +1 sub
@cyprn6600 4 күн бұрын
10 secs? bro i can't even do 2 seconds what sorcery is this
@antonbeats9777 6 күн бұрын
Hay es andranik
@AntranikDotOrg 5 күн бұрын
Haba inchem :)
@antonbeats9777 5 күн бұрын
@@AntranikDotOrg jan axper jan solid tips
@shikhindahikar8488 6 күн бұрын
Hi Antranik, I know this might be a question I should go ask my physio, but I get pain when I do pull ups on my left rear delt. It always happen with the click sound when I am coming down from a pullup near the end. My physio tells my thoracic mobility needs improvement. I also have tight pecs(desk job and too much pushing exercises i reckon). It is quite difficult to do pull ups without that annoying pain in my left shoulder, right now doing some shoulder strengthening prehab/rehab exercises and thoracic mobility exercises(not going to physio anymore since they said I don't need to come). Do you think I could do pullups with the technique in this video or should I keep up my mobility exercises only for couple months? Don't wanna lose progress.
@AntranikDotOrg 5 күн бұрын
Do pullups with this technique cause the pain? If not, do it like this! If there is pain, do rows (such as inverted-bodyweight rows or ring rows) hurt? If not, that will help balance out the pushing at least. IMO you could do both mobility AND strengthening alongside. The trick is finding the exercises that don't hurt/aggravate you and cause regression or further injury.
@pulkitsuneja 10 күн бұрын
For how many months I should follow this program??
@AntranikDotOrg 10 күн бұрын
8-12 weeks is good before restarting.
@rockyfe11er 12 күн бұрын
3:05 - this proved useful for what I am thinking of using these. Although I'll need to use the 2-generation upgraded version, where the holes are on the outside. I am evaluating this for hooking up my cable pulley set up to it by using a carabiner through the outside hole. And in some exercises, like face pulls for rear delts, or triceps from behind the head, the angle of pull can be almost parallel to the floor. I was concerned about what happens to how secure these would grip at that angle, and 3:05 gives an idea. But it looks like the opposite side would still keep it secure, and I am also thinking that shoving some kind of wooden block into the space between the inner surface of this device and a door frame would stabilize it to prevent the rising on the side of the pull. If anybody already has these, or 2-generation upgraded version, what's your take on even with nearest side rising like that, it's still being held secure by the other side and won't fall of, right? Plus unlike in example in this video, where all of the force is pulling away from vertical, in my example with the pulley cable the angle of force is probably half between vertical part of cable connected to the weight and part of that cable that I am pulling.
@r.k.9648 13 күн бұрын
Welcome back!!! I'm really looking forward to more of your inspirational and educational videos. And your baby is adorable!!!
@AntranikDotOrg 12 күн бұрын
Thank you RK!
@multimillionaire.v8877 14 күн бұрын
Axper, you sound like you're pretty much stoned 😅
@AntranikDotOrg 12 күн бұрын
Thanks but that's just how I talk.
@psycheyt7195 16 күн бұрын
This is a great tutorial. You're a great teacher!
@AntranikDotOrg 5 күн бұрын
Thank you! I appreciate that!
@spankler 19 күн бұрын
My wife and I also had a baby recently, he just turned 8 months old, I totally feel what you mentioned at the beginning of the video. Unlike you, I still haven't started training again, in fact I stopped when she was 3 month pregnant. Life is hard after having a baby but your video motivated me to start working out, thank you!
@AntranikDotOrg 18 күн бұрын
You gotta start man, your energy levels will go through the roof if you begin! And like I said, you don't have to do anything complicated. I am doing 5 sets of TWO upper body exercises 2-3x/week, playing some ultimate frisbee and attending a yoga class sometimes in between. You don't even have to do all of that to start, so don't over-complicate it. If you have any questions, please reply here and I'll try to steer you in the right direction!
@spankler 18 күн бұрын
Thanks a lot for the encouragement. Did a 4 sets of diamond push ups and 5 of squats today. Congrats on this new era of your (and your SO's) life, may the baby grow up well and healthy, wish you and your family the best. Thanks again for the support and inspiration.
@AntranikDotOrg 17 күн бұрын
Yesterday I was doing deep squats while holding the baby with the arms straight out in front of me so it was an easy counter balance that allowed me to go deep far easily, while adding a 20+lb load for fun.
@thomashuisking 19 күн бұрын
Strong work, my brother! Thanks for all the practical info, as always.
@AntranikDotOrg 18 күн бұрын
You da best Thomas!
@marloncrispatzu1509 19 күн бұрын
I really like your honest approach on strenght training!
@AntranikDotOrg 18 күн бұрын
Thanks man, practicality and sustainability trumps optimal. You could have the best program ever made by an Olympian level gymnastics coach but if it's not something you could adhere to, it's not really the best! What's the best is what works for your time schedule.
@nicolaobertoncelli6596 19 күн бұрын
Hy Antranik! I've been feeding on your pragmatic and bs free content for years, and this video made me even much "closer" to your experience. I have 2 kids (3 and 1 y.o.) and I started to sleep more than 1,5/2 hours straight in the last month, so I've been struggling with fatigue and accumulate stress for some time... I always tried to find some time for fitness (at least 2 full sessions per week), but it was not easy, especially because when you're tired your own excuses just mount up and it becomes a psychological war as well... thank you so much for the expertise and experience you share, you really are a role model for me
@AntranikDotOrg 18 күн бұрын
Hi there Nicola! (My sons name is Nikola btw!)... the lack of sleep is so rough... being a parent to 2 young kids sound extra-exhausting, so I understand the fatigue accumulation must be nuts. If you can work in shifts with your wife and when it's not your turn, wear ear plugs (and/or just sleep on the couch separately), it can help a lot for you to catch up on sleep. I remember in the first month my son was born, I felt the MOST RAGGED i've ever felt in my life and it was impossible to even think about working out, but even if I did then randomly, it really helped. Anyway, we will always have excuses but forcing yourself to have those 2 sessions helps you keep sane I'm 100% sure. I'm so glad this video resonated with you and I don't know when my next dad-specific video will be but I'm glad you appreciate it!
@nicolaobertoncelli6596 14 күн бұрын
@@AntranikDotOrg Nikola is the best name, from the Greek "to win" and "people": it can mean "winner among your people" or (my favourite) "winner FOR your people"... Great choice! Thank you for the tips about sleep, I already tried them and they worked until we had our second baby, when it was difficult to work in shifts... The thing that was finally revolutionary for us was a "bland" sleep training for both of them, that worked wonders!
@windmistral 19 күн бұрын
With a 3 and 5yr old. Your advice is so approachable for all the dad bods. Thanks for the motivation to fit it in and use it as a brain break.
@AntranikDotOrg 18 күн бұрын
That's so great to hear. I really hope it was inspiring to share my story like this.
@joethompson11 19 күн бұрын
We're 11 weeks pregnant, this was really good to listen to. First Dad thing I've watched - thank you!
@AntranikDotOrg 19 күн бұрын
Awesome! Get that support system ready!
@Mr.freedom1 19 күн бұрын
No excuses people! Look how Antranik kept a healthy lifestyle, despite how busy he was!
@AntranikDotOrg 18 күн бұрын
Thanks man!
@Shamanmagic95 20 күн бұрын
This is amazing and very inspiring! Excited to see more new content. <3
@AntranikDotOrg 20 күн бұрын
Thank you so much! I will deliver!
@pricerowland 20 күн бұрын
Always good to see a realistic staying fit video, hope you get some rest soon 😅
@AntranikDotOrg 20 күн бұрын
Me too! Though I must say there’s been a shift in the past month where it’s getting easier, phew!!!
@ayeti13 20 күн бұрын
One kid is EASY.
@AntranikDotOrg 20 күн бұрын
Ya, 2 seems exhausting! We thinking to stick to 1 … for now…
@kashimyan 20 күн бұрын
Redefine the dad bod! Always an inspiration, Antranik!
@AntranikDotOrg 20 күн бұрын
I like that! Could be a thumbnail text! “Redefining the dad bod” 😇
@theminecraftbrothers8613 20 күн бұрын
Congratulations on becoming a father Antranik! Also great to know you’ve been playing ultimate frisbee, it is so fun!
@AntranikDotOrg 20 күн бұрын
It really is! Glad to see someone recognizing that! It’s a shame I didn’t know about this game when I was younger, it should be sooo much more popular than most other sports IMO!
@neogramps 20 күн бұрын
When i first got in shape it was just after my daughter was born and i was following the old BWF routine and your vids/yoga - like you i was spreading my workouts throughout the day whenever i had 5 minutes. It ended up allowing me to workout consistently, without ever having to dedicate much time to any single workout session. I never felt like I "missed" workouts, cos i was doing piecemeal workouts every day.
@AntranikDotOrg 20 күн бұрын
Piecemeal workouts! That’s the best phrase… that’s exactly it, fit in short sessions here and there and you’ll be miles ahead of the average joe!
@aventuratejulit 20 күн бұрын
Yay, he is uploading more often AND im becoming a dad these days... yay 🎉
@AntranikDotOrg 20 күн бұрын
Hell yea! Good timing! Need bodyweight progression exercises for infants next?
@ilovelamp22 20 күн бұрын
I haven't watched a vid in a minute, and forgot how slowly and deliberately you speak. Played this on 2x speed, and it was still very easy to understand, and keep up with everything you said lol
@AntranikDotOrg 20 күн бұрын
I love the speed up feature! I use it all the time as well when watching most others. Usually 1.25-1.5x… but for me I can easily see 2x being the norm 🤣 I even edit my videos initially at 2x speed.
@hovsepgasamanian4710 20 күн бұрын
Awesome video!
@AntranikDotOrg 20 күн бұрын
Thank you Hovsep!!!
@abramjessiah 20 күн бұрын
glad you're still consistent after so many years! you've been a great inspiration and encouragement to me and my fitness journey. thank you Antranik!!!
@AntranikDotOrg 19 күн бұрын
Focusing on fitness, health and longevity will always be my main goals… and sharing them with others is my passion, so this space lends itself perfectly for helping others!
@henmanch 20 күн бұрын
🩶🩶❤️
@johnsmith-jg2xz 20 күн бұрын
If there's a will there's a way.
@miss_B_ 20 күн бұрын
Incredible dedication on everything at the same time! Congratulations 😀
@AntranikDotOrg 20 күн бұрын
Thank you!
@antoniogremmis 20 күн бұрын
Congratulations on having a dad bod and believing that you don't have a dad bod!
@AntranikDotOrg 20 күн бұрын
Congratulations on not knowing what a dad bod is! No beer belly here!
@dereknusbaum8071 20 күн бұрын
Congratulations Antranik! Thats one happy baby, you seem like a great dad! and thanks as always for the inspiration. Welcome Back!!!!!!!🎉🎉🎉
@AntranikDotOrg 18 күн бұрын
Thanks, Derek! 😍
@no0b3424 25 күн бұрын
This program is amazing! I recently got to 11 pullups after following it consistently for a few weeks, never got to 10 in my entire life. I actually noticed myself feeling stronger on the bar after a few weeks of the program, ie 3,4,5 reps started feeling like trivial. Despite doing lower reps per set, the sheer volume you end up doing seems to somehow cause your body to get stronger. As Antranik says just trust the process!
@AntranikDotOrg 25 күн бұрын
Beautiful!!! It really is wondrous, you can achieve 10+ pullups without having to kill yourself! In fact, you're doing everything submaximally but you're being CONSISTENT and that's enough to progress when you're being methodical!
@jamesaimshigher 26 күн бұрын
Did this on my pull up bar without knowing what it was, now i try to do at least one a day, such a cool thing
@dennisferron8847 Ай бұрын
This is going into my (Yoga) Favorites playlist.
@AntranikDotOrg 25 күн бұрын
Hell yea! Enjoy...!
@vernhigham6909 Ай бұрын
I am an artist and you have described exactly the way I feel every time I'm working on a project. It's really an emotional roller coaster but it's very helpful to know that others experience the same thing. Thank you
@AntranikDotOrg Ай бұрын
Excellent! Yes, this process is on repeat for perpetuity!!!
@baligo3760 Ай бұрын
Good tips! I have been trying to improve my high-pullups for years, following the same exercises but with not much success. At least I can do chin over the bar now , lol :)
@AntranikDotOrg Ай бұрын
Keep it up! You can also start doing weighted pullups.
@dimitrimols7935 Ай бұрын
Have a question just done these rotaions and that went well and didnt feel any discomfert on my back should that feels the same way when you doing a bridge like that on the floor?
@AntranikDotOrg Ай бұрын
On the floor will be way more intense, you might feel discomfort then :)
@mrbatzov Ай бұрын
Hi, do you think this program 4-5 times per week can also build muscle? Maybe also super set the pullups with a pushup progression with the same rep scheme.
@AntranikDotOrg Ай бұрын
This wouldn't work well with supersetting with no rest. It You need to rest several minutes ideally between each set for best results. It will work fine with alternating sets with pushing exercise if you rest a lot (not "superset" with no rest) Pushing for more days per week will work if you are DILIGENT about not overdoing it (you must be following the rep scheme perfectly and not pushing it even if you have gas left in the tank, otherwise you won't recover enough for the next day). You will definitely build muscle though if you stay disciplined with this balance.
@mrbatzov Ай бұрын
@@AntranikDotOrg I used the wrong terminology i guess, sorry! Meant to ask about pairing those movements. I plan to rest around 90 sec between each set (or more if I see it’s not enough for me to recover). Thanks for replying 🙏
@AntranikDotOrg Ай бұрын
@mrbatzov for the first set 90sec will be fine, and possibly the second set too, but for the latter ones, more time is better.
@k3nt745 Ай бұрын
I just started and I’ve done the first progression for 3sets of 60seconds, do I move to the next one?
@AntranikDotOrg Ай бұрын
Absolutely! When you get to the tucked L-sit. One minor change: you don't need to achieve 60secs to try to extending the legs. 30secs might be enough. And if the bridge between One-Foot Supported and Tucked L-sit is too difficult, you could temporarily try the tucked L-sit with hands elevated on something until that gets unlocked. 💪
@MyHomelessTravels Ай бұрын
If I can only do 1-2 pullups, is it a good idea to focus negative pullups until I reach at least 3-4 full range pull-ups before doing this program?
@AntranikDotOrg Ай бұрын
I would do 1-2 pullups, then 6-7 SLOW negatives to complete 8 reps in a set. Rest at LEAST 5 minutes and then repeat to complete 3 sets. And do that 2-3x/week (3x is better). That should get your numbers up fast.
@MyHomelessTravels Ай бұрын
@@AntranikDotOrg Awesome. Thanks!
@stuff1784 Ай бұрын
I don’t get it
@AntranikDotOrg Ай бұрын
What don't you get?