Make sure to change your grip every other time you do pull ups or chin ups, that's great progress and it may slow down but gains are gains make sure you keep going and solidify them 💪
@@MadRabbit0wnzu Thanks bro, that's what i am doing right now, cause i can feel that my back got a lot stronger but my arms need work. I never was an athletic guy but once you see some small gains it kinda becomes addictive
Do you have any advice for me? I'm 15 and can do atmost 2 pushups , no pullups and overall am very weak. What should I do if I wanna get into fitness but do not have any access to a trainer or gym equipments
Count down when doing reps instead of up: It's a big psychological boost to come down the mountain to the final few steps vs climbing up and dying to make those last few steps.
weights are definetly better for building pure mass. but bodyweight is for the true athletes who condition themselves with high reps. you can also build some good size with bodyweight alone
I think specifically, he places so much value on self-discipline, that when someone sets a goal and disciplines himself to accomplish it, he goes out of his way to praise that. Even if, here, losing 15 lbs of extra weight was the kind of fitness goal Joe left behind a long time ago, you can tell he values it to any extant that someone succeeds in taking it on. I bet if someone really overweight who'd never worked out a day in his life managed to work up to jogging a mile in 20 minutes, Joe would be genuinely complementary.
I started doing pushups in August 2019. I couldn't even do 3, but I kept at it. I'm now doing 100 every day in sets of 20 . It's too easy, I'm going to step it up. It really is all in your head, push your mind your body will follow. Along with dieting/fasting and a few other exercises, I've lost over 75lbs went from 42" waist to 36". It all began with the realization that I was unable to do more than 3 pushups 🤯.
Good stuff. I can't do push-ups because I have fucked up shoulders. I don't know, it's the angle or something. But I'm doing planks and trying out hand stands. I have packed a few pounds of muscle that way.
@@officialspaceefrain Is your shoulder that bad or is it just hurting when doing pushups? it might go away by adjusting your technique and keeping at it. I dont know exactly how i fixed my shoulder problem when doing pushups, it just kind of went away even though it was nasty. I never did pushups because it hurt in my shoulder, but then i went to prison and kind of had to do push ups no matter what. With proper technique and training through a few workouts with shoulder pain it went away and i did push ups by the dozens daily. The first thing you have to do is, doing pushups in front of a mirror, for proper technique, using proper technique and hand positioning that feels comfortable for your shoulder. Carefully lowering yourself by bending your elbows to the sides. Just carefully push through a few sets of pushups, it might go away. You need to warm up properly as well, the first set of pushups you do is nothing like the second or third set. I often was kind of hurting on the first set, and in the second set its like greased lighting. I think its not a technical problem , for me it went away i think with warming up properly and pushing through a few workouts, it has to do with stretching or something, it feels nasty but it can go away if you push through a few workouts and try to adapt your technique
@@bigbaba1491 thank you for your thoughtful response dude! I will definitely try your recommendation. My shoulders have popped out a couple of times and I think I fucked my ligaments up. But, I've been doing some light resistence training with bands and have put on some muscle in a few months. Nothing to brag about but just trying to make some progress.
Congrats on the weight loss. Never easy for some. I'm about 5 pounds too fat right now(from.a lack of movement basically) Jump your push ups up to sets of 25 - for 3months then up to 30 after that. I used to do sets of 50, did 1700 over a long weekend when I was doing them consistently.(those were the days.. lol) I was doing dips too.- they helped a fair bit. I was also benching regularly too. It's all good....just keep moving...🥈
I would add a cayenne pepper, hot water, lemon juice and honey drink to your daily routine. The water and pepper heat up your body especially your metabolism. The lemon juice has vitamin C and the honey has nutrients in it. Or try apple cider vinegar in pill form.
Sticking to the basics is by far the safest and most effective method of exercise known to mankind. Before launching my career in the fitness industry as a trainer and nutritionist, my back was falling apart during my college years - That was eons ago!! Given the fact I had crippling back spasms, sticking to safe core workouts and simple push / pull routines, helped me strengthen my back and build the physique I have today at 50!! Keying in on nutrition and making sure that's on point coupled w/ safe, simple consistent exercises can go a long way!! Satay STRONG, my dear amigos!!
Peace. JRE - I was recommended your podcast from a friend that came to visit me after I almost had a fatal post-operation - great content that added knowledge, curiosity and suggestions on my health and wellness journey. Thank you JRE Team, God Bless you and God Bless all the Universe. Just wanted to say the Pull-up bar in the parks is great excercise routine and here in JamaicaQueens there are a few parks with the jewels of these calisthenics circuits. Salute to the Harlem Seals for the guidance years ago. Love love love love!
Joe's suggestions begin at 2:54. For those who are curious, Joe advises four easy exercises: chinups, pushups, and bodyweight squats. Those four, indeed. I was ready to rewatch it since I thought I missed one.
I agree with him , its in your head alot of the time , every couple of weeks im putting more push ups in my workout , and at first when i did 15 (per set) started feeling my arms around 12 , then when i got it up to 20 i was worried , but then started to feel my arms at around 17 instead of 12 and so on , i felt that part lmao
@@ashrafi7337 Calves/Ankles barely get trained with Squats, you gotta focus those fuckers separately, similar to Wrists and single target wrist exercises, both are extremely important but nearly 0 exercises can hit them. If you have an extra 5 minutes after your workout, you should always do both of them at least once a week to get more resilient against injuries. A strong pair of Wrists or Calves/Ankles and you'll never need to experience injury from falling/tripping in your entire life.
Yeaa that whole construction thing is great, but most trades are lazy as fuck. And if you're a laborer or trade where you really are lifted heavy shit and whatnot , it completely breaks you down you'll see
Construction work ? Good untill you hit 40 and have the arthritus your grandad had, granted you are shredded and strong while young, but you need to retire from it by 40 unless you hate your body.
This week I completed my biggest challenge yet. 100 pull ups in 30 minutes and 300 pushups in 45 minutes. Still sore after 4 days but big thanks to Joe Rogan and Goggins for making me believe anything is possible and that its all mental. I'd highly recommend anyone to try it.
@@draggers33 couldn’t agree more. With pushups there is more variety (each set can be either chest or triceps focused) but with pull ups it’s all back and forearms and there is nothing you can do to make it easier
Have Herschel Walker on your show. Back when I was playing high school ball in the late 1970’s there was an article where he talked about being too poor to join a gym so he did sprints, stairs, pushups/pull-ups and crunches. I was in the same boat as him so I followed his advice and it got me a college scholarship and allowed me to play competitive baseball into my mid-50’s. I still go to the high school track today with the same workout. Thank you Herschel where ever you are and God bless you.
Herschel and I were freshmen in the same karate class at the U of GA in 1980. We were the closest in size so we got matched up as sparring partners. Well, he was probably half again as big as me and two inches taller. The first time I saw him in the locker room I freaked out because he had these iliopsoas muscles sticking out of the front of his hips that were as big as my forearms. I didn't even know people had muscles there. I was afraid to spar with him - not because he was so big but because he was the star of the football team on a roll towards being the NCA champions and I knew if I screwed up and somehow managed to hurt him I was a dead man.
Tuesday, Wednesday and Thursday. I do 50 pushups (1 set of 50) 50 sit-ups (1 set of 50) 50 squats with 2 10kg dumbbells continuous but it’s 20 sumo squats, 15 pile squats 15 narrow squats. The 25/arm 10kg dumbbell curls. It takes less than 10 minutes but 3 times a week I get up do it then go to work. Physically I’ve never been better, I also go and do full body workouts at the gym Saturday and Sunday, plus 2 30minutes + cardio sessions a week all up I’d say I spend 4 hours a week training, and physically I’m stronger now than I’ve ever been and I had a bowel removed in 2019 so I’ve had to physically rebuild completely in that time.
How is your training going? I have found one of the best approaches for someone in your situation is to train primarily utilizing your bodyweight for resistance. The key, however, is to have the knowledge in order to adequately structure your training plan for the best results. Do you have any specific questions I can help you with?
400 pushups, 150 pullups, 400 squats and 150 dips. Biggest gains and strength I've had in 4 years. I used to body build feeling pain and stiff all the time
yoda one - he’s self actualized. He has almost no ego. He cares about the whole, lot just himself. He gets it. We need people like this leadings us. Making decisions for the greater good.
Panos A having no ego is very bad for you,why do people see ego as a bad thing. It causes problems if you have TOO MUCH ego. As everything else it needs to be in moderation
I’m 37 and finally have a consistent 6month stretch of working out. Started doing pull ups a couple months ago. 4 was my max, now I can do 12 straight.
@@Sauronthedeciever_ Well, yes. But the most important thing is technique. Most people don't do them properly - either risking injury or simply not getting the most out of each rep. Until you've mastered technique (which most people haven't), then numbers are irrelevant.
Best for picking up chicks: pull-ups...pull up in a Ferrari, pull up in a Lamborghini, pull up in a Rolls Royce, etc. (courtesy of Jerry “The King Lawler”)
The mental thing Tom Papa is talking about at the very end on this short clip is so true! Just to give you an idea, I remember that one time when I made a mistake, loading my bar for bench presses. It was supposed to be 155 pounds, but I loaded it at 185. I was expecting 8 reps at 155, but in reality, I did 8 reps with 185. I felt it was heavy around 3-4 reps, but I kept going until 8 and I did it, with an extra 30 pounds. It might mean our mind puts limits below our physical capabilities, sometimes.
Nice to know that Joe holds the bodyweight exercises in high regard. Just started doing a training schedule centered around high rep body weight squats with full range of motion. Absolutely exhausting, but the results are amazing. You just feel that leg strength raising up the limit for your entire body and making your foundations really strong, which is awesome. Also been getting into knee and ligament strengthening for longevity and bulletproof joints.
You mind sharing what you’re doing? My knees have been hurting and I hear high rep bodyweight squats can help. I’ve lifted weights for 20+ years but don’t have a lot of experience with bodyweight stuff as much
@@ryanrogers8211 If your knees are hurting bodyweight and elastic band exercises would probably be very useful for you. I highly recommend you check out "knees over toes guy" here on RU-vid. He's got a great reputation for making knee pain go away! As for my own bodyweight training I had a 2-3 months period where I was bodyweight squatting like a mad person. The first 2 weeks I eased myself into it by doing 10-25 slowmotion full motion squats a few times a day, then I went more serious and did 4-5 sets of 40 bodyweight squats everyday with 1 or 2 rest days a week.
@@ryanrogers8211 These days I'm not doing too many bodyweight squats, but I've started riding a minimum 50 miles a week on a low powered electric bicycle. First week or two on the bike I had some knee pain, but haven't had any for months now and I'm guessing my bodyweight squats and "knees over toes guy's" exercises is the reason my knees got more resilient. I found an exercise called "Reverse Nordic Curl" which I felt opened up and decompressed my knees completely over time and hardened the "weakest link in the chain".
My advice is to also add an interval timer. Set definite times of work and rest that are not spaced very far. Say 45 second work ....15 sec rest. This gets alot more cardio into your workout. Do 45 minutes of those intervals and you will get a good workout.
Mr. Rogan stern yet kind person. Blunt yet having a gentle approach. Clever, wise, inquisitive, observational, and discerning and with compassion under a hardened surface. Strong willed
Just got into a car wreck. When i recover from my injuries, I’m going to train like a madman. Life too short and I’ve been taking my life for granted for far too long and I’m blessed to still be breathing.
Because muscle failure doesn't come from the muscle getting tired. It comes from the muscle overheating so once you get close to overheating muscular shutdown starts. Check out Huberman Labs podcast for more info on the subject.
Hey Joe, engineer here. It doesn’t pull straight down on the frame, most of the load is sustained by the other contact since there is a slight offset which creates a pivot point (the part touching the molding) and torque is generated which pushes against the opposite side of the door (the flat bar you are doing pull ups on)
Joe, the weight of the chin-up bars don’t rest directly on the top molding. The bulk of the weight is where it rests on the front of the door frame after you hook it on top.
Last sentence is absolutely correct. That's actually why I don't count anymore on some exercises, especially when its bodyweight exercises. Just go until you feel the burn and the pain.
Push-ups is a single best exercise I ever done after lifting weights I started doing push-ups and setups alone and eventually work myself up to where I could do five sets of 100 I would do 500 push-ups and 500 setups every morning before work and I was probably in better shape than I ever was working out in the gym on free weights
I do have one of the pull up bars that hang on the door and at first I thought that it would be very unsafe but they're designed to distribute your weight to push into the side of the door more than the trim. My 190lbs dad was able to hang upside down on it no problem
I didn’t hear the 4th one, but I do Calisthenics myself and I would say these 4: 1 Feet elevated push-ups 2 Pull-ups/chin-ups 3 Squats/lunges 4 Hanging leg raises
I do at least 50 push ups a day and change the types I do halfway through, I can honestly say I've noticed a difference in my core, my chest and arms. Plus it just wakes you up in the morning.
Don't be a pussy do 100. If you're doing 50 a day then I'm pretty sure you're comfortable at the end. Keep going until you cannot push up whatsoever. I've been doing that and I can comfortably get 100 out in a row. I max at 120 in a row and next week I'll get to 130.
@@SylasTheGreat I'm just getting into working out. My coach never makes me do push ups. He makes me do a ton of upper body machines, though. After a month of this, I decided to check if all that work was worth it, and I couldn't do more than two push ups. I want to do 100 push ups. How do I start? And should I keep doing the machines?
@@SleepingGiant45 machines are great but I love push-ups because you can do them anywhere! Just keep maxing out on them. So if you can only do two push ups then do that, rest for 30 seconds to a minute then do as many as you can again. Keep doing that for three sets. Do them everyday and once you get up to 20-30 in a row then Max out again and after you max out take a 10 second break and try to do at least ten more in a row. Within a month you should be able to do 40 non stop. There'll be days when you feel dead but still do it and then the next day you can rest. I hope you get there! I know you will, just don't give up and remember... In the future when you can bust out 60-100 push ups in a row you'll feel great about yourself and plus it helps getting a mate lol. Cheers brotha! Have fun becoming a beast!
How is your training going? I have found one of the best approaches is to train primarily utilizing your bodyweight for resistance. The key, however, is to have the knowledge in order to adequately structure your training plan for the best results. Do you have any specific questions I can help you with?
I was a BJJ blue belt in my early 40's. I had to take 2 months off from classes and also barbells. I was one of the 'strongest' guys in the class already (but lower on technique). For the 2 months I did only one-arm push-ups and one-legged squats, and alternated days with an 8 exercise Kettlebell routine. When I came back to class I felt better,faster , stronger. And the other guys,even instructors REALLY noticed my improvement. That training also corrected occasional lower back weakness.
I watched this kid in juvy years ago do over 1000 push ups. He could rest on one are for 5 seconds to take pressure off the other arm. But he was small as hell and cut like crazy. I think he was Tai or Philippino I don't remember. But he had a massive crowd around him with a CO counting He really did that shit.
Here is what you do: a pushing exercise, a pulling exercise, core exercises, some form of squatting exercise & a complex movement that incorporates multiple body parts. Thats all u need
Bench press, pull ups, deadlifts and squats, so pretty much whole body exercises. But i would add some assistant exercises if you want to increase the gains, like overhead press, etc. and a nice periodization.
I did twenty minutes of push ups, chins, sit ups and half squats. The trick is to recognise that the squats and sit ups are a lot easier and they're your recovery. I can do 17 chin ups, but for circuits I do 3. Twenty sit ups, twenty half squats, 3 chins, eight push ups works for me.
the basic 6 by Coach Wade (Convict Conditioning) Pushups Pullups Squats Knee Tucks/Leg Raises Handstand Pushup Bridge start with level 1 of each exercise. if you are so weak that you can only do 1 set of the lightest modification, do the exercise multiple times per day, f. e. in the morning, noon and evening, one set each. do the noon one in your working clothes if need be. you can even do the exercises pnce every hour over the course of your working day. at the end of the day then you got 8 sets in. you WILL be sore from that the next day
Yo i feel so good right now because what JR said is exactly what I do at the park 4× a week in my neighborhood. Pushups, pull ups/chin ups/ sit ups n bodyweight squats. No one told me this regimen...was jus common sense to me. Just feels reassuring to hear it said by one of the greats✊💪✌
LOL. In college I used to do 100 pushups at a time. 30 pull-ups. Iron Cross on the rings. Now at 61 I am doing the sets of 15-20 pushups and thinking ''this doesn't feel as important as it used to feel! - Wrong attitude!" I look almost as good as you Joe (sorta), but no stamina. Working on getting back into shape to some degree... Love your shows Man!
I was in the best shape of my life when all I did was run and do pushups/pullups daily. Might have got a bit bigger when I did purely weights but fucking hell I was fit as a fiddle on the basics.
Maan, when you can't afford weights these will save your life, especially if You can set goals and if your a fat dude (like myself...) and your hitting those mile stones it feels really good. I got to 40-50 and with 15kg on my back I can reach 25-30 but this has gotten Me motivated to do some grip changes and more squats. I feel like the best motivator apart from hearing and seeing people improve is enjoying it and wanting to do them. You can do them any time of the day at home or if your confidant with being weird you can do them on the sidewalk.
I've been doing 10 body weight square between every set. It's been a killer heart rate up legs looking good. Not even leg day and I am getting 300 air squats. It's adding up.
This is what I used to do, I didn't like leg day, so I skipped it and just did 10 squats or 10 lunges between every set every time I was in the gym. Now I just do trap bar deadlifts to start every workout.
So true with the push ups, when I was heavily into bodyweight excercises I got up to doing 60 but then I had a lot of time off it due to covid and not going to the gym as often and getting into bad habits, I decided to get back into it and thought I would be able to hit atleast 30, Arms and chest could take it after 25, you definetly need to keep it up.
Thats what I do, I do 4 sprints every day an morning balance each one leg while with small weight curl over mine head. I not like running but like sprinting. I feel springy vice slinky from running long way. I don’t like my boobs to be saggy either from too much distance runs.
@@sukaenacornelius9285 But how will long distance runs cause a woman's boobs to sag? Only valid argument to be made here in my knowledge is that long distance run, being heavy cardio, will cause an overall reduction in fat across the woman's body, and since boobs are more fat than muscle, it'll cause a slight reduction in boob size. But on the contrary, since the boob fat is now a little trimmed from cardio, they should not sag but look more well defined and maybe even perkier. In any case, cardio is the most important thing anyone can do for their body. So, sagging boobs should be the last concern considering so much more you have to gain from cardio, that is if at all they might sag, which I don't think they would.
@@lolollhe3361 similar story here. i could do 60 chinups in about 30 minutes in dec 2021. Then, when I started working out again 3-4 months later, my strength dropped so significantly that I can't do 60 chinups in even 1 hour now, forget 30 minutes. Strength really is about being consistent.
I've been doing 100 (sets of 20) decline push ups, 100 dips every night. after a week I can def see progress. Now I'm pushing more to make it 150 when my muscle memory starts kicking in.
The issue is space. A free standing bar has to be half as wide as it is tall to remain steady, as well as footers on the front and back. So you need an open space at minimum 4 ft by 2 ft that isn't out in the middle of the room where it's always in the way. Because a solid metal 7 ft free-standing bar that's that wide is not light. So wherever it's constructed, that's where it stays. This is why the chinup bars that fit in a doorway are so enticing. People think they can buy this little thing and it'll support their full weight without pulling their house apart. Newsflash: it won't.
Do more pushups with visualisation. If your max is 20, stand with your eyes closed and deep breathe for 10 breaths. Keep standing a do push ups (like you were on the floor, but just push out your hands). Count 20, 21, 22, 23, 24 and 25 whilst breathing and doing the push up motion. DROP TO THE FLOOR AND DO 25. Easy!
A BRUTAL workout is alternating between pullups and pushups followed by a 100 yard sprint after each set. Have a goal of doing five sets of pullups, five sets of pushups, and 10 sprints. Including warm up it should only take 35-40 min but it gets it done!
Sit ups, pulls ups, push ups and leg squats. It’s all I do. Different variations. Keeps it simple and makes me motivated keeping my rep goals. Every week add one or two more reps per set.
