Ben please do a version of push pull legs program BUT at home! my country is having a lockdown and cant go to the gym 😢 i have high metabolism its hard for me to gain weight 👉🏽👈🏽
You've been training for quite sometime now, but like all of us you're human ( a very tall one though), there must have been times when you couldn't or just didn't train ( I remember you mentioned this in a previous video) & with time just lost momentum, maybe tell us how you got BACK IN THE GAME, what helped you, anything you might wanna share about that period in your life. Ps- I'm going through that period now, drop some wisdom & might even beat you at ninja warrior in near future.
ngl bro you're one of the people that motivated me to start working out, i am currently on week 2 of working out and lost 3 kg and im still going strong
@@persiancarpet5234 dont worry, i already finished bulking without knowing i was bulking lol, but seriously 86kg for 180cm so i defenetvly dont need bulking
@@arise4924 yeah not too bad but surely to be improved. small advice from me if you like: put some muscle on, it will burn the fat by itself in no time, don't punish yourself with huge amounts of cardio in the gym if it makes you hate sports. Can recommend playing football or something like that instead, cardio that is actually fun ;)
5:40 down day. I noticed that the best way to shift the down-day mental state, is going to the gym. Go there, even if you initially do not feel like it. By the time you finish the gym the down-day mental state will be completely cleared.
Exactly. Going ape is my favorite method of getting hyped. Throw yourself in the cold shower, yell like an ape, then before you know it, you want to swing at the bars.
Imagine having a down day and still managing to record a clip. On a bad day introverted me would prefer going to the gym a million times over recording anything lol
this video is fucking brilliant. You've laid out so much useful information for beginners and people who don't understand calorie surpluses / how to gain muscle, etc. Plus the bit about not letting your feelings dictate your actions and letting your actions dictate your feelings is awesome. Great job on this vid!
Damn, 3kgs? thats pretty impressive man, I have just joined a gym and trying to learn as much as I can to maximize my success and I must say thats pretty motivating. I really like the comment about you cant possibly do another rep per set, when I dabbled in the past I didn't push myself hard enough, not going to make that mistake a second time.
I have started working out like 4 months ago since 2022. My biceps have become bigger by like 1 to 2 inches. No track of weight, no protein powder, no gym equipment. Just homemade food,weights, bodyweight exercises and motivation. Gained a bit of strength. Doing my daily physical activities are easier Working out since has become a part of my daily routine. It's actually Not that hard after some time. You get used to the muscle irritating, pain and fatigue. But it's still a bit tough I hope that I gain atleast a bit of muscle this year I don't even know wether I have good genetics or not. Well that was some progress that I saw in these 4 months. I hope I'll see more by the time I reach the end of this year Well brahs, stay strong. You will accomplish your goals just be consistent
Very motivational video! Just what I needed. I used to be in peak physical shape, hitting the gym 10 hrs a week. I began smoking cannabis and slowly lost focus and motivation. I stopped exercising entirely and 10 yrs later here we are. Recently discovered I'm testosterone deficient and got on TRT so naturally the next step is to get in the gym.
that point about starting with compound exercises really is helpful thank you. Ive been going and starting with isolated exercises for years and now im realizing how much time ive wasted because nobody has ever pointed this out/i never realized how much sense that makes. Thanks
That wake up call of not pushing ourselves enough while at the gym was actually very good and helpful. I've been working out for two years and only recently took an interest in putting on muscle as a lady for health and function so it's a journey for sure. I am tempted even if I'm able to keep a routine to underdo the to fatigue/close to fatigue rule and just count repsand not count macros either because of said stress you mentioned but I know that this will take more commitment than that if I really wanna get anywhere. Shout-out to you. It may have been a challenge but it seems you've conquered it and came out wiser and stronger for it. Subscribed 🤍
gain is never easy! they said to just eat to gain weight lol, however it really dont work that way. good thing i was able to find a diet that will help me gain weight in a healthy way. its the agoge diet. it might also work for u guys, really recommend that diet
You were already ripped before, man. I'm curious what you had on your mind when you thought of this. How was this schedule/routine different from your regular workout routine?
Going through the channel I happened to have a conclusion that he did calisthenics before. But Then I think he started hitting the gym To see if his gains are similar to that of calisthenics. But Your comment makes sense. I had the same reaction XD
I’ve been watching you for pretty long now and gotta say u got good videos very creative and interesting. Very underrated channel you deserve much more good job man!!💪💪
currently 1 month and a week into working out, gained about 3 kilos of muscle so far and am not longer as skinny as i was when starting out. thanks for the motivation
@qazq oaoo well i was like really underweight when i started, so i didnt track calories and just tried to eat 3x what I did before, it slowed down very quickly after that.
the videos like this are just proof for me. He proves that, if you don't use any steroid or something, there is no way you can transform into a rocket launcher you wanna be. Also makes me happy because it shows me that I'm going well. Sometimes at the gym, I feel like ' why am I doing this, look at that guy's arm, there is no way I can have those arms' but yeah, ofc. I'm not doing this only to look good or big, I do this for a healthy body so these videos proof me that the healthier way is not going to make you that big. Thank you, Ben Polson.
Love the honesty and focus on mindset and bad days mate. Interested to know if the process of sharing that bad day/moment with the camera (with the intention of sharing it with others later on) and verbalising it out loud to yourself, did this help improve your mood/feelings/motivation/commitment to your goal? ps NinjaBlueprint is legit, my son and I are loving the content.
Your advices are really really well put and conveyed in a way that not many are able to. I've been into fitness for some years now, but this was very helpful and motivating, thanks.
Hey Ben, I just want you to know that you are a great inspiration for every Australian and your RU-vid videos are very encouraging and inspiring. Keep up the great work man !!
You’re jacked as hell in the before video. Your vibes are immaculate. You’re inspiring a ton of people. I just wish you would speak to the people who are starting at a much lower point. The hardest point, the beginning. Love what you said about fatigue, it is the game changer. I hope I don’t come off as a hater, I just want everyone to achieve success. I hope everyone is killing it, let’s get it!!!
I think he's already trying that. You know he most likely already counts his macros, incorporates supersets, and knows all about doms, but he acts as if they're new obstacles he has to overcome. This way, all the newbies will see the upcoming challenges and know they can overcome them just like he did.
that video combines in such a dense time all the essential information you need as a starter. mad respect. i have 9 years of gym experience and can say that this content is absolute on point. you have to read a freaking lot as a beginner because there is so much confusion and everybody gives different numbers, which might confuse a beginner a lot. i feel like this video takes out that confusion. Definitely a great video to show friends who are starting out in the gym. gold nugget video here. thanks
Thanks man i appreciate that a lot! the goal was to help new people simplify things and to just get them started and to also show that its not always fun
Thanks for this video. I really want to gain a little bit of muscle in my shoulders/core/arms, so my shoulders don't get injured so easily. And you said a thing that I really should have thought of myself: I need to eat a little bit more, so my body has the building blocks to create the new muscles out of. So simple, but sometimes you need to hear someone say it.
I started a weight loss journey about 4-5 months ago and I’m down about 40 pounds from 240 to 202, currently at a plateau for weight loss, but no matter how the bad days are I always tell myself, “if I don’t want to go then I have to go”. That alone helped tremendously in the beginning
I'm literally on the same boat today is day 30 of my push, pull, leg split and I'm eyeballing my macros😅. Im new to taking the gym seriously and the only real progress I've seen is in how much I can lift. You advice on really pushing myself and giving the last rep all I've got is what I need to work on in the next 30 days.
Im going to do something like this, in the past year I’ve lost a little more than 50 pounds of fat going from 200ibs to about 150ibs, Seeing other people gain muscle and lose fat is honestly inspiring for me
Awesome vid mate, great stuff!! 👌 "Sunshine and gainbows", classic!! 🤣🤣🤣 Just wondering, did you do any core exercises throughout the 30 day journey? Also did you have any complete rest days or did you spend literally every single day doing either push, pull or legs? Were you still doing ninja training throughout this?
Yep I did core every second push day. Mainly leg raised on parallel bars and crunches using weighted cables. I did have a few random rest days. Maybe 1 per week when my body was really exhausted. I didn’t do any ninja or other training during this period.
I've been looking for this, as I was able to do nearly 20-30 lbs in 30 days and double to triple all my lift weights in 45 days no steroids. I would love to have a guy like do this same thing but with my technique and show how everything in the whole fitness industry is backwards
great vid :) just a little side note/tip. ur elbows shoud always be above the weight in ur hand when doing delt/side flys. promise u will feel way more activation and burning ;)
Great video brother. I really appreciate how you talked about the secret weapons i.e. supersets and drop sets. Those 2 techniques are what helped me breakthrough plateaus. I also alternate with heavy days, 3 to 5 rep max to super high volume and high rep, low weight workouts. Also being mindful about sleep and hydration helped greatly. One more pro tip, THE SAUNA! Why? Three words heat shock proteins!
Thirty days is not enough to make an encompassing change to your physique. Getting in shape takes time and dedication, hard work and a strict adherence to sleep and diet. I'd say it takes AT LEAST six months to change your body composition if you work out 4-5 times a week, maybe more depending on where you are physically when you start out. What I will say is that thirty days is more than enough for a newbie to see some subtle changes. When I first started working out, I started seeing these tiny changes in my physique after just two weeks, and soon after, I started getting compliments from my friends and more looks from girls. All that gave me motivation to keep going.
Your video and information you're providing is on point, at least for me. I'm talking from experience because I've had great progress when I trained to failure and to be able to workout to failure you should eat enough both for energy to train and recovery and it was nice to see you explaining it so well in this video.
30 days, 3kg? your body absorbs more carbs and water, that's why you look better. Now change your diet to the same before that and you see real progress. I always see that trick on vacation where I need to eat more carbs because of the hotel's meals, usually after 7 days my weight rise 2kg and I'm flooded.
I'm on month 3 of working out and I have mad gains already. Girls at work are starting to comment on it. The best thing is consistency. Once you make it a habit it's hard to not go.
Lots of good mental tools here, but I'd exercise caution to anyone regarding the overall physical advice. For starters, push, pull, legs routines, by design, are meant to have at least 1 day of rest a week to allow for a full recovery. Training consistently is important, but the importance of rest (both sleeping and time from the gym) is important too. Admittedly, Push Pull Legs is a split routine so you get some degree of built in rest by design, but it's important to emphasize the one rest day as that helps complete the 7 day routine of a week and supercharges your rest overall. Regarding food and macro tracking, this is a tough one as every "body" is different and it really would be best to consult a physician before making a drastic change. However, tracking protein and calories can be done a lot more easily if you have a calorie counting routine already or utilize apps that can do the math and numbers for you. Protein powder makes a great way to get in the last little bits of protein someone may need and depending on your starting point, some people may even need a lot less than others as losing weight may be a better way to show muscles for individuals with a high body fat percentage at the start (Ben's pretty darn lean to begin with. I'm new the channel so I'm not to sure of his history, but a quick view through the videos shows a lot of content of pretty physically demanding things so the gym routine might not be much more than a nice addition to what was already a solid foundation). Which kind of brings me to the biggest issue I have here: the weight gain conclusion. Simply put, gaining muscle is a SLOW process. 0.5-2 ibs a month is the norm, even for beginners who grow faster than usual. 3 KG (~6.6 ibs), especially for someone with a solid foundation like Ben, is VERY likely to be mostly fat, not muscle. Those kinds of numbers in muscle gain are what we would expect for body builders using performance enhancing substances (steroids, hormone injections, etc) and are NOT what people should be expecting going into a gym routine. If you go in expecting 2-3KG gains every month, unless you're on steroids, disappointment or getting undesired fat gain will pretty much be all the you can expect. Mind you, over the course of 1 year, that's 6-24 pounds of a difference. Unless you're morbidly obese (medical term), that's going to be pretty noticeable to most people, especially if you have a low body fat percentage. I loved a lot of the psychological advice in the video, regarding the macro tracking, going even when you're having a bad day for consistency, enjoying the good times, etc since a lot of people don't give these matters enough credit. Eating disorders are not uncommon among fitness professionals and hobbyists, to say nothing for issues with body dysmorphia, steroid abuse, and other concerning issues, but the VAST majority of people will probably be get results that they'll love with solutions that don't have to be overly demanding in a physically or mentally draining manner. I'll sum up all of the fitness content I've ever consumed and the experiences I've had with a few quick lines: - Want to lose weight? Eat less. Want to gain weight? Eat more. If you're not seeing results, track better, you almost certainly miscalculating somewhere (or have a medical issue you'll want to have checked out). Weight loss cuts: less sugary drinks, less junk food snacking, savor your food/eat slower. Weight gain tactics: add protein powder after exercising to your routine and consider eating more frequently throughtout the day. - Want to get into shape? Lift progressively heavier things consistently over a long period of time. Consistency and progressive overload are key. A bad routine done consistently for 3 years will trounce the perfect routine that's only done for a few weeks at a time with month long interims. - Want to be healthier? Talk to your doctor/a nutritionist and aim to eat more minimally processed whole foods as the staples of your diet. See above regarding calorie count for weight managment and increase protein content overall to better fuel muscle growth, but be forgiving of yourself and don't let eating out with friends once a week or going to a wedding ruin your diet. Likewise, don't let your diet ruin going out with friends or going to a wedding. Eating junk in moderation 30 days of a year will probably not undo the other 335 days of good health. The moderation part is important though.
I was at 83kg as well but i gained almost 90kg in 1½ months And i was shocked because i felt heavier but with more strength and later on , the coach told me , it was not fat but muscles gain.
