I saw a lot of people asking about what kind of pullup bar I use , so I put a couple links in the description to what equipment I have. The pullup bar is not the exact same but it's similar enough and it's what I recommend :D
@@calisthenicsnerd hi, brother. could you suggest the workouts based on Nanami from JJK as well, especially for the killer arms and forearms. PLEASEEEEEEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!!!!!!!!!
That is actually so real, good luck with your toji transformation it finna be insane. MANGA SPOILERS . . . Yeah but now fr you finna be as goated as maki, she's the one that was truly the finalized product of a heavenly restriction after all
I really like that you keep it simple with the exercises and the split. I feel like anyone could hop on this routine. The only thing I notice is missing is some roadwork/sprints somewhere during the week. Solid work!
I really like the program! For the isometric hamstring exercise (I would say its a easier variation working up to a nordic curl) is definitely not Isometric! Isometric implies that the muscle length does not change duuring the exercise and as most of the hamstrings (3 out of 4 heads) attach to the pubic bone (it crosses the hip joint) these definitely do change the length of the hamstring. It is still a great hip hinge exercise! For a knee flexion exercise with bodyweight you could try nordic curls or a variation building up to it, another great hamstring bodyweight exercise is Hamstring bridges. Loved the video man keep it up!
The worst part about being poor is that my broom and chairs are all cheap wood, they break easily. So I'm limited to only push ups like Saitama. Soon I will reach the 100 mark
This was one of the better videos for how to attain the toji physique. Imo I would do chin ups for bicep and go to failure for all the exercises but other than that this was a good vid
The thing that has stood out the most to me in this wonderfully specific and precise video (Great job on it btw) is the chairs. . . My family has had those same chairs for the past 25 years. I don't remember buying of course as I am not THAT old lol. But it's nostalgic to me still.
Thanks my man, I’ve been wanting to workout twice a day for 5 times a week but couldn’t find a good morning workout routine, thanks my man, this was really helpful❤❤
started today with push workout... i'm not a beginner, usually i do 21 (7+7+7) minutes of tabata training every day, but this focus-training seems very useful to improve muscle mass... i feel sore triceps even if i have already a good muscle development... tomorrow pull-day, and maybe i'll add some core exercises to leg-day... thanks for sharing this training plan 💪💪
Great video and a very balanced program in my opinion, but you(the viewer*) might want to incorporate some more core-focused exercises in the program. I usually do Long lever plank, Leg raises, and some bridges. For leg days, I also incorporate some Jump ropes because it helps with cardio, training calves, and coordination Add in some stretching and mobility exercises and this workout is great for even intermediate level training.
I'll definitely be coming back to this. What about progressive overload? How long should I be doing the same reps for? All in all great vid dude. You got yourself a sub :)
Your comment made my day :D I'd follow this program for 4 - 6 weeks. The simplest way to progressive overload is by increasing reps and/or decreasing rest time between sets. You could also go slower on the eccentric. Otherwise, go for harder variations like archer pull-ups or front lever pull-ups. One-arm variations, etc.
really nice program, Ill be adding your tips to my routine! I only missed claves, abs, lower back and a bit more targeting o the glutes. ill be mixing thos in aswell an really good video right here, you did an awesome job. Thank you
you look like one of the nicest dude i ever saw like i can even see myself drinking a cold one with you (on a cheat day) new Sub like the style of the video keep up the good work!
Throw in 2 or 3 Abdominal Exercises on legday if you wanna be spicy. Leg exercises and Abdominal Exercises work hand in hand extremely well on the same day. What you do doesnt matter, as long as its not crunches (unless you are an absolute beginner then i can live with it) For example do Planks and Russian Twists for starts. if you are skinny you are gonna see some insane results if you do it regulary for a few weeks. I trust in yall
before week 1 Weight-70 Kg Height-180 cm Max Push ups- ~70 Max Pull ups- ~25 Max Squats- already did a 300 set max Pistol squats- 12(left side) / 9(right side) (dunno why 🤷♂) ---------------------------------------------------------------------------------------------------------------------------------- During the first week I tried to be as consistent as my routine allowed i filled up an old backpack with some weights as i felt that the push ups was getting way too easy. The pull ups still pretty hard, but here is the progress: Weight-70 Kg ( I'm going to do some dietary re-education to consciously improve my weight, so i'm not tracking every day) Height-180 cm Max Push ups- 3 sets of 15 (40lbs backpack | regular and elevated, no weigths on dips yet) Max Pull ups- 3 sets of 15 (not able to do proper body rows yet, I'll still focus on getting stronger on the wide pull ups in order to do with weights) For the biceps, i do curls with the backpack Max Pistol squats- trying to complete 3 sets of 15 each side For hamstrings i've changed the isometrics to single leg rdl **any hint is welcome
Great video, could you make one for ppl who have very littpe body strength? Some of these excercises like (reverse nordics and pistol squats) are impossible
Heres the Summary feel free to comment if CHATGPT missed anything Pull Day (Back, Biceps, Forearms) Wide Grip Pull-Ups 3 sets of 8-10 reps Focus on wide hand placement for back emphasis Australian Pull-Ups (or Body Rows) 3 sets of 10-15 reps Utilize rings or improvised setup for better control Bicep Curls 3 sets of 15-20 reps Perform on rings or improvised setup (e.g., broom and chairs) False Grip Hangs 3 sets of 10-15 seconds Enhances forearm strength and grip Push Day (Shoulders, Chest, Triceps) Pike Push-Ups 3 sets of 10-15 reps Emphasizes shoulders; can elevate feet for more challenge Push-Ups 3 sets (superset with incline push-ups) Incline push-ups (upper chest focus) followed by regular push-ups Dips 3 sets of 10-20 reps Targets lower chest and triceps Tricep Extensions 3 sets of 15-20 reps Floor-based exercise for isolating triceps Legs Day (Quads, Hamstrings, Glutes) Pistol Squats 3 sets of 10 reps Focuses on single-leg strength; use support if balance is challenging Jumping Squats 3 sets of 10-15 reps Enhances leg power and explosiveness Reverse Nordics 3 sets of 10 reps Targets quads with a focus on eccentric contraction Isometric Hamstring Exercise 3 sets of 10 reps Uses a heavy object for resistance; emphasizes hamstring endurance General Notes Frequency: Perform each day's workout once a week with one day of rest. Equipment: Minimal equipment like rings, pull-up bar, and improvised items (broom, chairs) are used. Progression: Adjust repetitions and difficulty as needed based on fitness level.
Great video! Btw i had a question, how do we incorporate dumbells to the workout ? I think it might improve my gains and I also thought that only bodyweight routines might not get me as much muscle definition as i would like.
Pretty good program, nice focus on upper body and chest, but some lack of excercises for endurance, which comes quiet helpful, when doing pikes and legs. And yeah, bad for me me only option is in leg days is bicycle, thanks to ripped ligament in kneel :')
Great split 👍 Personally the only thing I would change is to replace jumping squats with either back extensions or sliding hamstring curls (for additional hamstring and glute work) 👍 Might try this routine for a bit 👍
Hey bro I like the content u are making, keep it up ima start this program but i have been working for the past 4 months and I see changes in my body but what I really need to change is my weight, I currently weight 51kg and ive been trying to bulk myself up to get ATLEAST OVER 65kg, but as u can see I am not making any progress…. It would be really appreciated if you could share the foods you eat in order to get the mass you have atm please
Will this actually build towards the physique? I'm pretty skinny and ik eating is important so any tips for someone of my build? And I also have a hard time staying motivated maybe it's bc i never see any progress when i do this stuff. And I'm extremely weak😅I'll try this out wish me luck w video btw new sub❤
