I think people really need to identify their goals more. Do they want strength, size, or endurance? They are not all achieved at the same time or in the same manner. Paul has very good points about the muscle neurons learning to adapt based on what we teach them. People coming into fitness need to clearly identify their goals and then be willing to commit to a program for many months to see results, not just get some newbie gains and quit. Paul can you do a video about Goal Setting for people? It seems like they have lots of questions but they may be putting in minimal effort and wanting maximum results.
I gotta say thanks, you've inspired me and probably other people too to work their best and be healthy. If it wasn't for you I would've never gotten my human flag down, and I would've never started working out. I only trained parkour and didn't work out as since I didn't feel the need to, but then I started watching your videos about 2 years ago and it made me realize the importance of it. Stay healthy
Consistency, dedication, time but most importantly Motivation. I'm 45 years old, started at 42 but I stayed consistent plus I meal prep during the week. Now I do 5 sets of 10 reps wide grip pullups. I've also done 20 reps body weight in one rep
How about increasing in muscle size? I see people doing calisthenics, like you, are quite big. I used to do body weight only, but have not started using weights as well, but my muscle size is not increazing
When a beginner can't progress on their push-ups/pull-ups like that, it's always either the person is not eating enough calories every day or the person is overtraining. Three sets every other day doesn't sound like over training, so he definitely needs to eat more and sleep better for the muscles to grow to get stronger.
Paul, sorry for bringing this up but I have the manual and it specifically says to do the motions 2 seconds and one second pause inbetween, so that all momentum can be eliminated.
Paul I tried to download the app but its not available for download in my country (India). btw I love your videos and I hope you make a circuit training program for beginners. cheers :)
Hey @Fortress I know its an old video but I was wondering where did u get this info, just to know more about It! Love your vids, nice to hear from u again! Thanks from Barcelona!
First of all, awesome video Paul :D My question how can I gain weight without gaining fat? What kind of food should I eat, does eating a lot of carbs help me gain weight, and at the same time gaining muscle?
Hey i'm 17 and i'm skinny and I weight about 53kilos. What is the best nutrition program and exercise that I can do to build muscles for skinny guys like me?
Another thing to note is that you may also be gaining weight, if you're training and eating more, so you would be adding body weight to yourself. You could weigh yourself at the end of the week. If you're weight's going up, then that's adding resistance for your muscles and tendons to handle. Nutrition is very important, so make sure you're getting plenty of vitamins and minerals, along with macro nutrients, including a good amount of protein (some recent studies have shown that 1.5grams per pound of body weight can be very beneficial for people training hard), cards and good fats. Drink plenty of water (I think about a gallon if you're sweating a lot), if your pea is clear you're drinking plenty. Hydration is very important for gains and overall body function.
yup. it's all about you daily caloric need. for example, you loose fat at 2.4k cal/day but you can also build muscle at that caloric need, it's possible. but generally it's a right only skinny fat beginers have
+Shyamal Sankar it's possible if u r a beginner with maintaining calorie intake to what your body exactly needs with enough protein. for few months only then u can't do anymore.
+Shyamal Sankar Hey I'm a personal trainer, here are some ways you can lose fat and gain muscle at the same time. 1. Add cardio into your workout. 2. There is a rep range where you burn more calories (endurance training) which is 15-20reps. You will build strength and muscles also while burning more calories. 3. By dieting, say your metabolic rate is 3,000 calories a day, take 500 calories off of that and you should start seeing some weight loss, also eat healthy. Also fat takes up more space than muscle does (i think it muscle weights 1.5x more than fat does or somewhere around there) so you may be losing fat but not losing weight because you are gaining muscle.
+BeastvillePeach You're some what correct. Point number 2 is wrong though. He shouldn't be lifting light weights, he won't be stimulating the proper muscle fibers to sustain or gain muscle/strength. He will be attacking different muscle fibers, cutting weight on high reps is a terrible idea. Yeah, your numbers will go up. But your strength will go down. I experience this 1st hand. That's why those calisthenics guys can do 100 push ups, but can't bench 225. While guys the same weight are pushing 315 and only doing like 30 push ups.
thank you Paul. defenitely try it and tell you the result soon :) For the question you asked for: i'm train for about 1-2 years but not often mainly because i don't see the increase so i quit. I play Badminton and do some cardio. but i think your ideal about beginner gains is awesome and will keep it mind :D
don't get me wrong bro. i strong my lower part like: Squat and Deadlift but my upper isn't i tried to train but it's don't seem good so i only train lower part :P MrKrusten Ⓥ
+Snowy Khoa It takes time to progress, you're not going to progress every week, it may take months but eventually it will come. Make sure you are switching up your program every 6-8 weeks otherwise your muscles will adapt the your training routine and eventually plateau. Also make sure you have enough volume in your workouts to see optimal results.
+Fortress Can I just do regular pull ups and regular push ups and use the slow method to gain strength to eventually do more reps in one set? I remember you saying do the easy version (on the knees for pushups and under the bars for pull ups) but I hate to think I would be doing the easy versions out in public at the park.
Hey Paul, nice to see you doing new videos. Can you maybe make a workout vlog? So people can see how you train now. I'm sure lots of people will watch this ;). Question for video: Does it make sense to do more than 20 reps per set for exersices like pullups, dips and pushups when i want to get bigger (but not too much, like you is ok) or is it better to focus on one arm pullups and pushups?
Hey Paul, this video is about increasing strenght in therms of more repetitions, increasing maksimum reps. But could you make a video about increasing strenght in therms of lifting more weight at once, like training for a one-arm pullup. I have seen your videon on how to do a one-arm pullup, but those are just the exercises, I dont know how many times a week to do them and how many sets of what exercise.
Hello Paul, great advices as always! I don't know if this is the right place but I have a question, and really hope you can help me. I've been doing bodyweight workout for almot 2.5 years now, but my result didn't seem to be that much. I think my body transformation is ok, I just want to keep this shape, but my strength improvement is suck. I've always hitting plateau, in muscle up, handstand, planche and recently is front lever. I've stuck at 5 second front lever for 4 months. I'm pretty sure that I train really hard ( even harder than my friends who train with me but progress faster than me ). I used different method, I do negative front lever, front lever hold, front lever raise, tuck front lever pull up, and also a lot of pull up too, but no progress. I though I was training too much, so sometimes I took one week off. When I back to train again, my muscle feel sore again ( I don't know if it normal, but it happen a lot of times to me, even when I've been training for more than too years). I don't know what wrong with me, and very confuse what I should do know. Give me some advices pls, I really need your help :( Ah one last thing, I started to traing human flag after 3 months of workout ( more than 2 years ago ) and now I still can't hold a full human flag for more than 2 seconds, what a shame :(
Well I been doing this pushups thing for a couple weeks, but I can perform about the same number as before. I'll try again in a month or so since I haven't done them everyday also I don't think I pushed myself hard enough, anyway did you guys get positive results out of it or I'm just wasting my time ?
Hey Pavel. Great videos, been a follower for years. My biggest hardship is with over/under training and over/under eating. How do I know if I'm lifting too much weight (or doing too many bodyweight reps) or too little? Also, how can I know if I'm eating too much or too little? Sometimes my body is not always clear or consistent with the results, so it's hard for me to know. Related: Can cardio eat away at my muscle gains like everyone says? Can clarify if required.
I tried your recommendation but I the muscles I feel the most aren't the primary ones for each specific exercise. For example while training for push ups using your method, I feel that my biceps and shoulders (mostly shoulders) towards the end of the set while not feeling the chest at all. (I'm not really ever feeling my chest when doing push ups though) While doing inverted rows/pull ups I feel more forearms the most, to the point that I can't really go on. Can I assume that the problem is that those specific muscles are weaker than my chest when considering push ups or back when considering pull ups, or there might something wrong with my form?
Awesome video! But now I'm curious, what's the key exercise or change to gain muscle at the same time? Also, isn't training arms everyday bad for muscle growth? Thanks for your work!
One opinion as a skinny beginner, It is interesting how ignorant skinny beginners are about how much calories(or nutrition) they intake a day. It is their lifestyle that makes them ignorant about calorie intake compared to progressive athletes. I was actually surprised how barely I've been intaking 2200cal.(minimum suggestion for an adult man) a day when I finally started to observe my nutrition habits(given that low calories a day my strength or performance would never improve). Let's take a time and boost up our spoon skinny fellows!
I joined gym for three months, I built some muscle and lost some fat in those three months. But after I quit gym, my metabolism slowed down drastically even though I was eating healthy... Can anyone explain this to me?
You had said you did this for 2 weeks. But how many days of the week did you this? Did you train everyday 7 days of the week or every other day? I need help i want to try this out.
I run 10Km Wed and fast 5Km on Sat and sometimes 3rd run per week.I also train 3 times per week on push up, pull up, squat, crunches, dips etc.I reach 20 pull up Dec 2014 and cannot break out from 20. One year of no improvement.Now 2016 I set my goal to do 30. I train regularly already. Is it I run too much ?I still cannot do my MU. Why?
hey I'm having some issues with my left elbow and forearm when I do a lot of pullups. I have a muscle imbalance with my right forearm is bigger. any tips to fix this?
hi paul,please help me i train like 2 years calisthenics but only one time a week (full body) because i dont have time to train more, there is no progress or progress is very little. what can i do to increase muscles no matter how long will it take.
one more question. In this video, the work out you have recommended, is it good to do it like the guy, every alternate day pull and the other push up? no rest?
Hey Paul, I've been training for nearly 2 and a half years and my workouts usually consist of extremely high volume (500 pull ups, 60 sets and 500 dips, 30 sets in 2 hours). I also do these workouts at very high frequency (nearly everyday with the 2nd day at half the volume) and have seen massive hyper trophy progress. My question is are these high volume workouts bad for your joints? You seem to advocate lower volume workouts (like in your last video) and that personally gives me little to no progress. Thanks!
How would you do this kind of work out for muscle ups? Ive plateaued at 6 muscle ups for 3 months and cant get any better. I would be great if you reply. Thanks!
Building strenght and muscle with insufficient protein intake vs sufficient protein? And can i lose muscle/strenght if i dont take enough protein (60-100 grams) while i still working out? Protein-Strenght-Muscle association!? (simplified)
Could someone give me an opinion on "100 squats a day" ? It's some kind of a program and apparently you could really benefit from it, mainly in weight loss, which is a major problem for me. Please, a reply would be really helpful :)
I feel like if your able to do more than 50 or 60 push ups. Push ups really aren't for strength anymore, they are for endurance. I think If you wanted to gain more strength from them you'd need to make them harder. Cuz if you think about it how are you gonna build strength off of something that takes little effort to do 20-30 reps of.
I'm so confused, I've been training like hell but I'm only getting weaker, just the other week I could hold a full front lever and do strict muscle ups but now I can't do any of those anymore no matter how hard I'm training. What am I doing wrong?
+Eduardo E You're probably not easing your body through the progressions like you should to maintain your strength. Rather, I bet you're pushing your body to perform at its highest level in short time
make sure you're eating enough to compensate for the incredible amount of calories you burn, eat lots of carbohydrates and proteins (and to an extent fats) so the muscles have energy and can repair. Have rest days as well so the muscles can rest and regrow
+m1cr0l thats probably because you are to weack for a dip , it used to happen to me as well but after i incresed my strenght i was able to do some reps but still hurt and in time my body get used to it and it dissapeard, now I'am doing bunch of weighed dips whit no pain and it feels super confortable..... try to do controled full range of motion push ups or a progression of it, that should help
+RecoN xD I believe you're right since you have experience. Currently doing diamond pushups and other variations of pushups. Do you reckon this helps or should I do other exercises?
+m1cr0l that should work to but make sure your doing them properly and full range of motion, you can do any type of push up or gym exercises like bench press as long as they target the chest,shoulders and triceps ... that is what i did and it worked for me
I'm training since 3 year's every second day 1-1, 5 hours with body weight exercises... i have a very shaped body and can do most difficult moves but I'm still not ebal to hold front levers and planche can u explain what I'm doing false or is it normal?
its normal bro, you just havent trained for planche or fr. lev. for planche you need a lot of shoulder strenght, just train planche exercises, like tucked planche etc... for fr. lev. same just give it time and train it you will get it. I managed it and my story is identical to yours, greatinhs from Bosnia ;)
So, if I'm training for one arm pull ups - could I use this method too? I thought of doing regular pull ups with a cadence of 0-3-0-3, as you said in this video.
Snowy Khoa yes, I know that vid, and I am actually able to do one arm negatives, but it doesn't feel good to me, so I want to increase my strength just with regular Pull Ups :) But thanks for mentioning :)
