"You throw a bucket of water on a rock and it doesn't do anything. You let a drop of water fall onto a rock everyday,it creates a hole in that rock." That's how my Sensei explained this to me.
That's stupid because the end result will have used much more water than the bucket originally contained. Edit: Holy shit you guys are really dumb. The bodybuilder will be stronger. Y'all engaging in some broscience in the comments. Stop replying to me. You're just wrong.
Back 5 years later. This clip completely changed my life. 0 exercise to multiple ultras and regular gym goer now. This is the best advice I've ever heard.
@@adama9418 Same that him, I saw this 4 years ago and at the time I struggled going to the gym and reaching any goals. The way he explains in this video a method that both keeps you motivated AND doesnt put pressure on you makes it so much easier to live your life in a positive mindset and understanding that stuff takes time, but to do the little thing every day. For exemple instead of trying to do 3 insane sessions a week (didnt work as I would find a way to make excuses after getting exhausted) I did way more little ones where I would not be tired but pumped. Now i'm in great shape, stress way less about future goals so basically what he explains very clearly here
@@danielochoa9465 You're pushing yourself too hard. Push yourself too hard, your body breaks down. Body breaks down, you got to a doctor, in this case chiropractor. Chan ching. Crossfit pumped out huge groups of people pushing themselves too hard. Huge cha ching.
00:00 Progressive training without excessive soreness 02:43 Flow training is important for reaching mastery in any activity. 05:10 Sprinting and weight lifting at maximum intensity requires breaks for recovery. 07:54 The Russians and the Cubans have a more playful and technically advanced approach to training in wrestling and boxing. 10:26 Consistent training leads to increased energy, mood, and addiction to training. 12:56 General fitness is important for overall health and to reach new levels of athleticism. 15:25 CrossFit workout and recovery 17:58 Consistency over intensity in training is key. ------------------------------------------ Progressive training without excessive soreness - Training at a manageable exertion level prevents excessive soreness - Volume of training over time determines overall progress Flow training is important for reaching mastery in any activity. - Flow training helps in achieving a state of flow, where time flies by and you are fully engaged. - A state of flow occurs when the challenge level is just right, not too difficult or too easy. - Training should be enjoyable and pleasurable to make it addictive and increase consistency. - Consistency in training is more important than intensity, which should be done occasionally. - Consistency and flow training are key to reaching mastery. Sprinting and weight lifting at maximum intensity requires breaks for recovery. - Sprinters in the world sprint once or twice a week. - Taking breaks after maximum effort ensures true maximum intensity. - Overtraining can lead to body breakdown and reduced performance. - Russian wrestlers train with long consistent practices, leading to greater success. The Russians and the Cubans have a more playful and technically advanced approach to training in wrestling and boxing. - The intensity of training is less important than the volume. - The Russians focus heavily on technique in their training. - The Cubans spar without headgear and on concrete, but injuries are rare. - There is a time and place for intensity in training. Consistent training leads to increased energy, mood, and addiction to training. - Training should be a 7/10 intensity and done daily for more training hours and a spiked metabolism. - Types of training include Jitsu, wrestling, muay thai, and some conditioning. - Enjoyment and fun are key in training, with strength and conditioning done after practice. - Different athletes may have different definitions of strength and conditioning. General fitness is important for overall health and to reach new levels of athleticism. - Specific fitness focuses on improving performance in a particular sport. - To prevent muscle imbalances, it's necessary to stimulate muscles that may not be used in your specific sport. - Exercises like squats, kettlebell swings, and hurdles can help improve stability and strength. - Sprinting and the beep test are effective cardio workouts that translate well to sports. - Tabata workouts can be beneficial if done properly and without creating excessive soreness. - CrossFit's emphasis on fatigue-seeking can be counterproductive for building skills and mastery in a specific sport. CrossFit workout and recovery - CrossFit workouts can tax the body - Recovery is important for optimal performance - Top CrossFitters follow a 70-85% intensity rule - Gymnastics can benefit CrossFit athletes with bodyweight exercises and coordination - Part-time training limits progression in jiu-jitsu - CrossFit athletes should avoid going all out every day Consistency over intensity in training is key. - Training at a high intensity every day leads to burnout and the need for rest. - Champions focus on long-term training and consistent workouts. - Young athletes should avoid coaches who try to burn them out. - Gentle training initially helps build trust before ramping up intensity.
@@andresantelo4082 the process of training to become physically fit by a regimen of exercise, diet, and rest. also : the resulting state of physical fitness. 2. : a simple form of learning involving the formation, strengthening, or weakening of an association between a stimulus and a response.
I applied this training analogy to my Canadian Dental Skills exam and it helped me pass it. The exam criteria was stricter than acceptable work and margin of error being very little. The exam was 8 hours long x 2 days So I practiced every day continuously for 3 months. On the day of the exam, I worked continuously, sitting on the dental unit for 8 hours straight. Although I'm not into combat sport, during that time, I hiked a small hill in my city every day, 4- 5 km loop, to calm my head.l and my body to pull through the exam.
@@rayz1685 That's my noob question as well. It would seem I could be convinced that the guy going all out on Monday, despite doing less volume than the guy doing 5 per day, over time might gain more muscle or possibly strength through my rudimentary knowledge of "tearing and rebuilding" muscle. Can someone smarter than me tell me I'm wrong? I won't pretend to know.
Thank you . This guy is right !!! I’m 75 and went to a physical therapist and she would show me an exercise and then tell me go do 15 reps, 3 times . Well, I did it and I messed up my right titanium hip . This man is making sense. Do 5 reps and move in to another exercise keep it flowing from one exercise to the next . I had to rest my hip for a week and then start back into training but by building muscle slowly. It’s not a race !
I had issues being consistent in the gym my whole adult life. For the last 10 years I started and stopped gym several times. The main thing that has stopped me has been injuries. Once I started this approach of taking it slow and consistent it is when I started having results.
as a 205 lbs, 5'10 feet tall, 44 years old male, that never before did any exercise, this approach of doing exercises and stopping just in time before feels uncomforable, has helped me a lot. i haven't loss a lot of weight, havent gained a lot of strenght , but I can say I feel phisically better than before, more "elastic". and I can do exercises every day. I used to try and get myself to the limit every other day , and rest in between but recovery time was long and I always ended abandoning the routine. hope I made my self clear, and well sorry for my bad english.
You won't drop the weight until you cut out all the junk from your diet. We're close to the same age, but I'm a bit taller. Like you, I have never really exercised. (I've been saying for years that when I do, this video will be my guide; plus, I have Pavel's books, which are terribly written, but perhaps a necessary exercise in patience in itself, but I digress...) For the last 20-ish months I have been on a very high animal fat/protein diet, only really making sure to keep my carbs under 25 grams, and have gone from 315 to 205. I won't try to dispute that at least a little exercise would have been beneficial over the same period, but I didn't need it to lose weight. I have literally sat on the couch for the last year and a half and eaten pork rinds and hamburgers. Sorry. I get a little caught up sometimes. I just have to put it out there that as a society we're almost done talking about "calories," and that's going to be great.
@@hushpuppy1595 no it doesn't, it's been clinically proven that high intensity leads to more gains. That being said, you need a rest day. Thus a split or full body workout is the best method of excersise
@@kylemorrison6162 Yea I can see if you aren't going super intense during a class like BJJ, muay thai, boxing etc that a lower intensity method would be more beneficial so you keep going and learning. If your goal is to pack on muscle or increase endurance then you have to train to with High intensity.
@@kylemorrison6162 that's not the question, we're not talking about building muscle. We're talking about building skills, mainly fighting skills here, he said once or twice a week go all out, otherwise keep it 70% and build on your skills rather than just conditioning. I'm sure you've never actually tried this judging by your "it's been clinically proven" statement, but like he said, George st pierre would follow this and he's a legend in the game. I'm not saying the one day on and one day off max training doesn't work, but don't say this method doesn't work as well.
@Pritesh Divekar idk he was drunk so maybe this is an indicator of a lazy philosophy where you shouldn't force things... or else. Oh well, fuck that noise. Just learn to live with consequences.
This approach really helps in combat sports. Training Muay Thai, our coach would push us to the absolute limit. And yes a lot of our fighters were in great shape. But they’d also miss quite a bit of class due to injuries or being sore and exhausted. I’ve been going toward the end of Thai class and taking the days drills and conditioning going at my own pace. Still getting drained but not to my absolute limit. I’m seeing more progress now because I can go everyday.
This makes me happy sometimes I’m working out for 1 or 1 1/2 hours and I’m think I better be sore tomorrow morning but I wake up feeling no soreness and I’m thinking to myself I did not do enough reps but I’m trying this 3 day’s workout 1 day off and repeat. Thank you for this knowledge.
I think I legit cried a little listening to this. It makes so much sense. And the attitude that in order to get strong and get healthy requires working out till your sore has held me back so much my entire life. Screw that.
I really needed to hear this. So many times, I push myself to the limit, only to fall sick and then have to rest for a week (or more) to recover from this sickness. This time I took it slow, until I let my ego take over, and pushed hard for 2-3 days back-to-back. Guess what? I got a fever the next day, and have had to rest for far more time now to recover from it. It's time to focus on being more consistent and giving it a 7/10 every day than 10/10 every 2-3 days.
I agree with this but unfortunately it also depends on your schedule. For me, I have to go with high intensity with the every 2/3 days because I simply don’t have time to go everyday. So I have to make up for it. But I do wish I can slowly somehow start practicing this way instead.
David Goggins is fucked up, That guy has so many health problems. and had so many surgeries. He's right. If you are going your max everyday you aren't really going your max
I was thinking the same thing when he started talking about running. Every workout I have is thrilling and intense. The workout should scare you even before you start. Sharpen the mind with discipline. Fall in a burning love with the motion. It builds a mentally that welcomes the challenges. And now you want that next scary workout. Once you welcome that fear, it becomes nothing and you won’t lose. Even if you achieve failure.
I've been working out forever, and this is the first time I've ever heard someone better articulate what I have always felt but never been able to properly express.
Im sort of new to working out at 43 years. I do push-ups aiming to a weekly total. Last week I did 1200 split Monday 205, Tues 150, Wed 500, Thur 0, Frid 200, Sat 150 and Sun 0. This week I'm going for 200x7 days 1400 to test this thing.
I’m new to working out at 17 and I don’t know how to apply these concepts perfectly to building strong muscle, could someone please explain? Like how often should I up the weight?
@@preztonH ...If you are newbie, it is hard to get it wrong. Just put in some effort. After a while, you will have a good understanding of where your limits are. Then your effort should be like 70% on a regular basis.
I actually applied this concept without knowing. I randomly tried to make my workouts fun. I'd do pyramid type of lifts. Increasing weight and lower reps if I felt a weight was too easy id do 3 sets on that same weight before increasing. By the end of the workout I'd have done tons of sets and I'd feel no soreness the next day. This increased my capacity overall in everyday life and any type of lifting itself. The weight I used to do 5 reps on I could do 8-10. Im currently doing hypertrophy focused training but I go all the way up to heavy weights lower reps then back down. I get gains in strength, performance, muscle and no soreness. I did back today deadlifts+Rows+ carries . I had an insane workout with tons of sets at different weights and I feel amazing. I don't feel tired at all. My capacity to squat, walk, run, bend, hold balance, last longer even in sex has increased.
Overdrive Music As far as I figure they’re working on different things at a base level. Firaz is aiming for muscle strength/endurance through training in volume Goggins trains the mentality, mental toughness and goes to let your mind be able to unlock the most potential mentally “going beyond your limits”
The thing is you need to max out only once: that is either in competition or if your life depends on it. Jocko willink the seal, was talking about it that what if we are in combat and a guy gets injured, and my commander tells me to carry him to safety, and i say, nah man i maxed out on 10 sets of squats yesterday,cant do that. You need to climb a rope to get to a high place, but you maxed out on pullups a few days before. Modern bodybuilding concepts are great for building a physique, but highly impractical for real life carry over
@@ilyassvids23 he has his own philosophy of training where he tries to break the barriers on his mind, thats not a bad thing if you want the results fast, but if you are training for longevity thats not good, what all these balls to the wall celebs and atheletes dont tell you is the amount of surgeries they go through in their 40s and above to fix the damage.
I agree totally. There is no reason to even count reps. Work until you feel it burn a little and go onto the next exercise. Do multiple sets every night. Before you know it your doing a lot more reps than you realize. I get more energized after working out even though I feel my muscles burning but I am never worn out the next day. My body feels ready to work out again! This video is excellent advice !
@@maxmatthew1379 If you go hard everyday then your overall maximum decreases to compensate for the fact that you are over training. Let's say you run 10 miles every day because that's your max. If you instead run 7 - 8 everyday then you could potentially reach 13-14 when you really wanted to go to your max because your body wouldn't be as taxed.
behamut92 it depends on the person. If you go to your max everyday, your max will definitely increase over time. Whether it’s at the same rate will depend on how well the person recovers.
I almost tear a back muscle doing kipping pull ups while i trined crossfit, never did them againn and eventually changed my trining to something so much how this guys says (thank god for my actual coach), and after watching this i realized how much i injured myself for nothing because crossfit going to exaustion 3/4 times a week method and how actually what i do now is as good for trianing without the pain
Lee Haney. An 8X Mr Olympia would say that. He would push smart training, stimulation over just pushing alot of weight and risking injuries and beating up your body. He never got injured and retired on top. Seems healthy in his old age.
At the same time there is something called “junk volume” which means if you’re not pushing your body to full exhaustion then it won’t grow. It has to be the right amount of force exerted to make the muscle grow
@Countryfucius comparing ourselves to legends like these is so utterly terribly wrong. Like.. Me comparing myself as an slightly advanced but totally regular-ass gym goer to Arnold, or Ronnie or anyone who's ever made it among these pro stars, is like comparing a load of concrete to the christ the redeemer. Even the era is so different, not even mentioning what they used as for enhancements. They're so on different level it would be a preposterous mistake to take their workout plans as an example. Lol. You should know what's good for you, and doing that what's best for you. Have your own head and not just copy someone just because he/she is successful.
This man saved my training career. I went from burning myself out every workout because of the “gotta work hard” mentality. It eventually caused me to hate working out, and I stopped training for weeks and months. I now train 50-70% of my max and I enjoying training. Getting great benefits from it, and I look forward to every workout instead of dreading it.
Ok, I'm curious though about the gains from this type of workout. Can you still put on muscle mass this way? I don't doubt people can get fit like this but I wonder if it slows your progress at all.
@@philipmartin3425 well supposedly 10-20 sets per week for each muscle group is enough to build muscle. So imagine you did, 3 sets per day close but not to failure. Youd be smashing that target. Personally never tried it and im no expert i just do my own version of the reddit recommended routine
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@@philipmartin3425 Unlikely. You need to be close enough to failure to cause a muscular adaptation. This idea is good for athletic and mental endeavors, but for trying to build muscle no. It doesnt matter how much volume you do if your body doesn’t experience the proper amount of mechanical tension
@Ivey 96 I'm not sure you really listened to him. I'd like to find some common ground, a place where you and I can agree so we can recognize our commonality, and then work together from there. You must be a caring person, to take the time to type, and for that you have my respect.
@Ivey 96 yes and no. I think that he understands the “stimulus to fatigue ratio”, and he’s just trying to simplify it. Sure, staying at a RPE of 5 is dumb, but I still think that he got his point across.
@@jackli1867 im not sure if he's saying to stay at five I think he said go at 5 for a few days then at 6 if 6 is still too easy do 7 and progress the same way
Patman Patmanson You believe? Believing is the dumbest concept on earth, either know or don’t know, don’t fucking believe. That’s how you get conned. Just because someone seems more competent in your opinion, doesn’t mean he actually is competent
David Goggins cares less about fitness and more about mental toughness. His focus isn’t on taking care of your body, most of what he does is unhealthy. This guy is talking about fitness.
@@jackmclane6961 I agree. David Goggins is the guy I listen to when I need a kick in the butt, and when I need to work on my discipline. But as far as actual fitness tips? He’s the last person I’d take advice from. Although, to be fair: He makes it a point to tell his listeners that the way he does things is what works FOR HIM, and that they shouldn’t try to emulate. He encourages people to do their own thing.
I'm now 66 and in great shape. I've kept reasonably fit all my life, and I've "tweaked" my "routines" to be in line with my age and changing physical abilities, and it's all about realistic expectations, motivation and discipline AND the real desire to keep fit. There's so many people who "wish" they were in better shape....
Waking up early changed my life.. Seriously !! Everything is done by the time I go to work. Then I come home ,have time to go shopping and cook healthy food. I just seem to have so much extra time. At the start it was difficult to go to bed at 9pm I felt like I was missing out on stuff but that all changed.. Stick at it man.
I'm amazed at the idea or philosophy behind this concept. It makes sense and seems very practical. The first time I'm hearing this and I'm enthusiastic to apply it.
@@akuzielfire What he is saying is contrary to what Jeff says. He preaches intensity. TUT,proper technique, and lifting to FAILURE. Especially for muscle gain.
@David Townshend I did all of those things, it was not until i paid someone for actual private lessons that all of my misconceptions were corrected though. Most people do avocado Tai Chi so you have to be careful even then.
I am a functional fitness trainer and this is one the hardest concept for some of my athletes to understand. It just people want instant gratification, we’ve lost the art of patience in these days. Well worded.
I agree. There is this idea that you need to go to the gym and go balls to the wall. Lift the most weight possible, run the fastest you can, less focus on form and more on simply doing more. That's an easy way to burn yourself out of anything. It'll make you hate whatever you're doing. I like his take on crossfit.
Love how open minded Joe is. You could start a conversation about something Joe does not believe at all, but shows respect, hears the persons arguments, and like all good arguments can find something to relate to or useful information
Michael Newman I see your point, but I think you miss what I mean. You should always show respect and be open to all arguments, otherwise you will be stuck and never change. Hear all points and arguments, and make an educated choice on the evidence what you believe is true... otherwise if you are so stubborn to never hear people’s arguments respectfully, you are the definition of ignorance
I'm gonna go ahead and apply this idea everywhere in my life. This simple idea also has the power to get loads of people into fitness. Have fun with it and don't work to the point of hating it.
Ton of truth here…from my experience. I was weight training and doing cardio 6 days per week. Example: 6 exercises for 4 sets each. Cardio around 30 min but high intensity. When I dropped to 5 days and 3 sets and not all sets to complete failure. Moderate intensity cardio. I was dreading going to the gym previously. Now I look forward to it and add in some extra exercises such as medicine ball for abs, pull- up progressions, stretching and mobility exercises. I feel a lot better.
I wish we did that in europe, but instead of that the pe teachers where I live just give you a soccer ball let you create teams and play while the teacher is on his phone.
@@rabbychan Did you not like pay attention anything David Goggins said? Yes, with his incredible mind he worked through everything, but he also said he's never been at 100% He also explains that he has to stretch out a minimum of 2 hours every day... but is common to do like 8 hours in a day of just stretching cause he jacked his own body up so bad from his workouts and training. He's probably in the best shape of his life, but with smarter training, he'd be in better shape than he is now.
Wow, this clip is pure gold, i am really a "No pain no gain" man, so this clip is a different perspective though i already do this but in others aspect of life.
Rewatching this years later. I applied this philosophy to my quilting years ago and it helped me actually get far more done in the span of a year than I'd done over the previous two decades. This philosophy is MORE than just for effective exercise. This is effective for just about anything you want to achieve in life.
@@HenryDube72 Just bc you don’t go so hard to the point where you are suffering and sore the next day doesnt mean that you dont get stronger with that easier workout over time. You still get stronger over time, and as you get stronger you can increase your sets or reps or weight etc. because youre new “easy workout” is at higher rate than your initial easy workout
@Gettin' Stitchy Thanks for your comment. I was only looking at this advice from a physical point of view but now I'm thinking about my school work from this point of view too lol
You need to work out your muscles to failure though, I get working out light when you first start, but the whole doing five pull-ups a day seems like it won't yield many results.
Ever since I seen this this guy's wisdom has stuck in my mind. This method can be applied to virtually anything and can improve so many lives in so many ways. What a little treasure of a video clip
I did 8 pushups times 10 with 2 minutes rest because my max was around 16 3-4 times per week with one restday inbetween after two weeks+- my max rep is 25+ and it goes way easier now
I can just say that, it’s simply a matter of feeling good and being happy about yourself before the results set in!! Happiness is what makes me go back to the gym
@@angeldejko8842 I don't really care about what Joe sees through... to be honest I don't even think Joe reads they comments... I'm just curious about this guy's mentality... like what happened to him to come to such a conclusion....
30-60 minutes every day, medium to high intensity, never max. EVERY SINGLE DAY for a year, rarely feel sore, never injured, but I see the great results, lost 40lb and stronger limbs with muscle tone and 6 packs. I never kill myself in training cuz I want to come back the next day.
Are we talking lifting or cardio? Lifting every day never giving your body rest seems like a recipe for disaster. Long term that will undoubtedly damage something.
Martine weights cardio and something else take turn. Weights everyday on the same muscle group doesn’t give body enough time to recover. Besides, I get bored easily. Doing the same exercise everyday will soon wear out my patience and my body will quickly adapt to it and won’t show any progress either. I’m talking about the intensity, which increase as my body gets more and more in shape.
Martine you can go around that depending on your workout split if you lets say do a 5 day split in which everyday you do a differe muscle group you should be ok longterm
Even though they're talking about fitness, this mentality translates well for almost any skill. For example in school, instead of cramming a semester worth of knowledge in a couple nights, studying an hour or two a day will net you exponentially more study time than cramming. Also with this method you could master or at least obtain so many more skills than trying to do one thing 24/7
xS0N1Kx same with not being constrained to the time limit of a semester I. Learned so much more out of school about subjects that interest me then I ever got in the class room
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@@ViewingMyMind it was a joke in line with the video as he says doing something consistently is better than do ot a few times intently but never mind 😂
