Build a THICK, Powerful Core Like an Old Time Strongman - Mid-Section Like a Tree Trunk!
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- čas přidán 30. 05. 2024
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There is an increasing appreciation for the physiques and performance of old-time strongmen. Something that has been noted about these physiques, is that they typically had thicker waists: tree trunk-like cores that appear less streamlined than those of modern bodybuilders.
This comes down to one major factor: unlike most modern gym-goers, they places a large emphasis on awkward lifts and movements in the frontal and transverse plane. This built up muscles like the obliques, giving that wider appearance.
While you may not have been won over by the wide waists of Saxon and Sandow, there's no denying just how powerful those guys were. When we use strength outside the gym, it is very rarely in a linear plane using perfectly even weight. Whether you're lifting furniture, kids, or an opponent, it WILL require you to shift your weight more onto one side and rotate the body. Rotation is also key for throwing balls, delivering kicks and punches, and so much more.
If you want a core that is capable of real, powerful movement, then you need to be training in these unusual ways as well. Ignoring training in an entire TWO planes of motion (out of three) is a crime just as serious as skipping leg day!
And, as a result, you'll end up with a THICK and powerful core. And while that might not be the cover-model aesthetic many of us covet, it's certainly one that demands attention. - Jak na to + styl
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There’s a Bluey subreddit? Cool 😎
As you get older, the best feedback you can get is when you can walk up stairs pain-free,
or confidently move heavy furniture without fear of throwing your back out.
Exactly.👍 Im 44 and what I want now is the basic ability of getting outta bed, and being able to move, squat down, lunge back and forth without tightness, or tendon pain.
My Leg Days these days are higher repped excercises with ideas from the Knees over toes Guy in there to keep things like IT band symptoms and tight knees at bay.👍
@kylereece1979 I'm 44 as well...and have the very same long term strength, health and fitness goals.
Likewise guys!
Thicc gains are sick gains.
@NONSEQVITOR gay
@NONSEQVITORbadass
💯
🔥
🤘
And u know what? My content is better than bioneer
@@Mightyatom92 In your dreams. Only in your dreams.
Awesome natural physique man!!! Been doing old school exercises for 40 years..they work🔥
That will help protect you from the ever-more-common back pain that is endemic in the West.
Agreed, along with hip mobility stretches like shin box. And lots of walking for the glutes and spine. Sitting makes hips tight and glutes weak.
I don't think The Bioneer understands how good looking he is
Aww thank you! I was just messing around really. Though someone made a video saying I looked old, which wasn’t great for the old confidence in that department 😅😅
That video made me so mad. Full of untruths and just plain mean for no reason. I still get prickly when I think about it and it wasn’t even about me haha. Anyway, I love your stuff, keep working wonders :)
You look fantastic dude. That's my ideal body
same here
"And that's where today's sponsor nord vpn comes in, got ya!" was funny as hell 💀
Your side kick burpee esque thing has actually improved, you used to be a bit slower. your punch is also looking less stiff
Good to see you improve
I'm a huge fan of medicine ball twists. Did those every day almost when I was fighting and it helped me throw some mean hooks and side kicks.
Twist should not be used to describe ANY exercise. Keep up your twisting 😂😂😂
Omg, brother. Please don't twist your balls.
Eugen Sandow, Peter Krylov, Alexander Zass, George Hackenschmidt, Ivan Poddubny 💪
Looking thick man!
I like this. As someone who’s always naturally had a small waist and great abs. I’ve always admired guys with thicker cores.
I’ve always thought it looked so cool when someone’s core looked like it was 4 inches thick of muscle. And could tolerate a sword slash without penetrating beyond that thick layer of muscle.
I’ve been working on this goal myself and it’s going great! My core is strong af!
I struggle with back pain on and off, strengthening my core has helped so much with that.
A swole look always looked better in my opinion. Along with shoulders and bigger neck it gives you the bigger intimidating look you are trying to achieve.
Thick neck is a power look
wouldn't women dislike if you look intimidating?
@@T.R.A.I.N.I.N.G. Who cares what women think. This is about improvement and health benefits. Personally I crave the respect of men for my dedication and workout than attention of women.
@@T.R.A.I.N.I.N.G. Training to be liked by women beta af
I don’t understand wanting to look intimidating, it’s about being functional not looking cool imo.
I think your build is actually ideal and love the windmill exercise personally. This was a great video man, you have some of my favorite content on CZcams.
I would love a video about explosive power, specifically how to build muscle,with explosive power while maintaining flexibility.
Or a warm up routine that hits and stretches almost all muscles while not taking half an hour.
Also thanks for the great work.
Buy his ebook. Is a complete routine with minimal equipment. Is a good routine and you can adapt for your general goals
At the very least, lee weiland goes into that
Absolutely fantastic as always Adam! We need more people pushing this rhetoric like you. Another great exercise for the obliques for stability is the human flag and it's variations (with a band, straddled legs, etc), so I reccomend that to people too :)
U do have a cover model face, Adam.
The smile anyway....
I've actually avoided training obliques for a while now. Tbh, I'm coming to the realization that I do need a thicker core. My lats are decently big and they make my core look a little too small like I'm going to snap in half or something
😂
Because of really tuning into your channel on a regular and your message, I've gone solely with functional strength training and functional fitness when i got back into training 3 months ago, whereas I was solely just lifting weights before (5+ years ago).
Keep up the great and awesome content. Much respect! 🤘
One fantastic pull drill demanding insane oblique sling strength is rope towing: to a load latch a good +20ft rope that feels good in your hands, on the other end plant your feet in narrow horse stance, and tow that weight to you hand over hand
The Chase and Marshall reference is so relevant to my life right now 😂
Same situation here, bulky obliques from years of heavy core training. I'll take a healthy spine and a thicker waist any day.
This is what I have always wanted for my physique. Bronze era training is functional and fun.
Thicc
Great video, great punches 💪 You should stop freezing right before punching or kicking. An experienced opponent will know your attack is coming. Work on your faints instead and don't lose your rhythm before punching. Let's go champ 💪
Thank you! That’s a really good tip - I’ll be working on it! 💪🏻💪🏻
Shoutout to me thinking "I should work on my core" seeing this in my feed. Love the vids man
Great info and video. Cheers!
Please make a weekly plan video including these exercises.
great video, always informative and inspiring! I appreciate your channel a great deal! thank you!
Great video
Dude. You are a beast. Exactly what i was looking for to get back in shape. I just dont want to hit the gym like normal anymore. i want to be more specific like you are. Abo and a new fan!
Ever thought about seminars? You have a lot of knowledge to share!
Brilliant video
Great stuff! I'll have to try some of these things. Pat Macs workouts kinda touch on this idea as well. Functional strength for longevity and usefulness.
most of my routine these days are odd old time functional lifts
1:50 Dad is speaking truth here haha
Would love to see a collaboration with Mark Wildman
Mark ‘I’m basically building Bat-people’ and Adam ‘who wouldn’t want to be Batman?’… seems so obvious.
Sandbag lifts are goated
rn i am doing lots of it and barbell lifts, but deeper like zercher stuff and my spine feels soooo strong
Thank you! I have a chunky core and I realise now that it’s a result of my training not so much my diet.
You once again predicted the kind of video I needed:)
Very good Adam, well said - I train on the TRX RIP at least once a week which forces explosive rotational core movement in both directions; and TRX suspension training plank twists, dips, body saw, pikes, crunches etc - a strong core is a must!
I do find it funny that body building in the sense of training for a particular aesthetic started with Eugen Sandow and to my eyes peaked with him too - absolutely ideal physique
Yeah he looked awesome - and performant, too!
I love your videos man always information on point.
As some one that practice with quarter staff and longsword i think it be very intersting if you made a video covering the fitnes of those topics
Amazing video brother❤
Great video keep it up you're doing amazing things 😁👍
Banded kettlebell suitcase carries are my favorite!!!
Please do a video on having a flexible core now :)
That way people will realize that they can have a thick, powerful core which is ALSO flexible
p.s. I started exercising again after years after seeing your workout philosophy, which I agree with (although the goals are different now post 40 lol)
Good vid!
Check out Classical Greek and Roman statues (the Riace Bronzes come to mind) - thick muscular midsections and less developed legs when compared to modern body builders.
That's the aesthetic Eugen Sandow was chasing; he went and measured actual Greco Roman statues to get the measurements he wanted to achieve
I've always liked your aesthetic, decently strong and big in the usual areas with a strong looking waste.
I’m gonna use this for my akuma workout
You’d love Brian Alsruhe’s « bandy twisty things » and kettlebell uppercuts!
Great content as always, you’re one of my go-tos for all things functional fitness!
Coming from a martial combat sense , your core has always looked exemplary
Thank you Sir
Core bracing on my heavy barbell squats visibly made my abs and obliques look thicker
Have a look guys, how Kieliszkowski (world record holder) is doing dumbbell overhead press: Exactly like old days strongmen!
Smashed to heavy rotation training while working towards my judo black belt 💪
hey bro love your content as someone how does martial arts and train for better resolts at it you helped a lot , and also why dont you throw anything but a cross with your right hand
Can you do a video for the exercises for archers?
Jesus Christ. You look like a god damn Viking. It's fascinating. I'm subbing.
Judoka have some of the best mid section / core development execution of any .
This is what I'm missing from my training. My lower back still has issues but it's slowly getting better
You should never disregard the core of anything
Your videos inspire me to continue training even harder. I would love to see a video on how to achieve the physique of the statue "Herules and Cacus" by Baccio Bandinelli. I know its not achievable but how do we get as close as possible, which muscles to train to look like him etc.?
Thank you.
Having a strong core just helps so much. It also tends to maintain itself once you have it. Core training always makes me sooo tired, while quad work or quad heavy endurance gives me energy. Do others have the same?
I totally understand and appreciate your points.
However, I want to stand in defence of modern bodybuilding going for V-taper.
In my opinion, the "Barbie" waist brings contrast, which, in turn, brings aesthetics. What I mean is - if you've got big chest, shoulders, lats, they will "pop out" more when paired with a smaller waist. However, if your waist is thick and very developed, it takes attention away from the other muscle groups, "blends" all the core muscles together. Same goes for developed legs as well - standing (heh) against a tiny waist, they pop out, but with a thicker core they, yet again, blend in.
All in all, having a thick, powerful core is awesome in terms of power, longevity and even aesthetics (beauty is in the eyes of the beholder, after all). But if one wishes to have a nice developed core AND a modern V-taper look, they must work HARD to make the other muscle groups stand out.
could you possibly make a video on the GTG training method ? i saw it on movers odyssey and it looks really interesting
TOE strength! I didn't expect to hear that one!
Any thoughts on how to do these movements in an overcoming isometric exercise?
You Mean, Thick like Alan Moore's version of "The Dark Knight" (batman), yeah, absolutely.
2:03 Preach. Where's the Paw Patrol dads at!?
This what I aim for actually. Thick strong man, like a lumberjack
Exactly what im training for. Im not so bothered about aesthetics as I am functional full body strength. I also aim for snappy rotational power as someone who boxed and loves hitting the bag for fitness
Hey man, do you have any data on what the oldtime strongmen used to eat? what their diet was like?
Think that'd make a good video?
I know I'll never get a v taper because I have the genetics for a thick waist, but seeing your physique gives me hope for achieving an aesthetic body
I don't really get the appeal of the V-shape. In my personal opinion a core like yours, Jason Stathams or Chris Lueras looks much more powerfull ... probably because it is...
Since we’re talking about core, I’d be interested in hearing what he thinks about workout maces. I’ve been thinking about using them and have heard they can be great for the core, but I hardly see anyone using them.
What are your thoughts on Bulgarian bag? i see them at my gym but haven't looked in to enough to give it a go.
Anyone have any book recommendations on the topic of classic strongmen style training?
Functionality is 👑
Core strength in all angles is one of the most important things with hip mobility for true athleticism IMO
All of my low back injuries have come from a weak core. I could do 20+ full rom back extension reps with 4012 tempo and still, my low back pain persisted. So obviously it wasn't that my lower back wasn't strong. Then my attention came to the core and I found out that it was weak as fuck, although always doing hanging ab raises and L-Sits. You really need to train every angle and every function. Rotation, anti-rotation, flexion in a full ROM, anti-flexion etc. The bioneer knows what's up, I can tell!
What's a good way to incorporate it into a routine? I do push/pull/legs with a mix of calisthenics and weight lifting.
@@adamkreuz9068 You can incorporate it as you wish. I always do it after 5 minutes of backward treadmill walking and/or in the morning after my yoga routine.
If you feel your core is lacking and/or this lack of stability/endurance is causing pain, do the core exercises first (before lifting). This will activate your core and prime it for the big compound lifts. Look up "McGill Big 3's" for this.
Of course, train and don't drain your core before big lifts, as you still need gas in the tank to stabilize your trunk. I hope this makes sense!
@@adamkreuz9068 If you want to work on your cardio or are short on time and don't have pain in your spine, you can also superset core exercises with your normal lifts. For example 1a: Pushups 1b: Ab roll, 2a: Pull-Ups 2b: Trunk Rotations with cable resistance and so on.
MMA athletes do stuff like that often (supersets, giant sets, etc.)
Try out what works for you and don't forget to have fun!
Can you do a video on “the mechanics of a jab”
Your jab looks a little slow and bulky and I’m wondering if you can perform one effectively on the heavy bag.
What are your body measurements?
Strong thick core, thick back, big shoulders, swole forearms and gigantic quads is how you know man is a truly man and not a barbie.
The functional muscle not just of old bodybuilders, but of ancient civilizations! Look at the statues of the Greeks, thick-core boys :P
Mark Wildman is a great resource for kettlebell and heavy club exercises that really help build a super stable core
If you don't have the strength for one arm pushups, archer and spider pushups are great for core.
I bent press at least twice a week and I use kettlebells and clubbells everyday
Do you feel a change in your stability/strength/balance/physique/athleticism?
@@monsieurLDN well I utilize them on my recovery days, and sometimes I will overload for a one rep maximum but yes my spine feels a lot healthier, my shoulders are a lot more stable and stronger, especially because you get that overload from holding it over head as well as that extra eccentric portion( if you control it on the way down instead of just throwing it away like strongmen do with the circus dumbbell). If I were to go into the Aesthetics portion it's more of an increase in the size of my serratus interior as well as some of the shoulder blade muscles in the back, and even much longer side deltoids because for some reason it's like I put on some extra tissue around the tendons or the tendons themselves got thicker, I'm not quite sure
@@drip369 interesting results
Really funny though that I got similar results with direct rotator cuff training
@@monsieurLDN yeah I definitely started doing more of that when I started feeling shoulder pains when I got back into kickboxing after many years of not, so I started focusing more on the delts and the rotator cuffs but I had taken a fall a couple Decembers ago and I'm fortunate that my bones are strong and flexible said that I didn't break anything but I still wanted to strengthen the muscles around my rib cage more so I did some looking around for Alternatives and the bent press was one of the ones I found as well as the bent arm pullover that they used to do in the 1800s . I really surprised myself because after that fall I gained my Mobility back within about 2 weeks and I was essentially pain-free within 3 weeks even though if I would have gone to the hospital they probably would have told me to do nothing for 3 months but I certainly fell in love with the bent press and I still do it, and since I still train with steel clubs I am still getting the same movement benefits of the bent arm pullover with more focus on the front deltoids instead of the chest. What's different about the bent arm pullover is you start on the sternum and you press the weight overhead while maintaining the same elbow angle and when you are at the very bottom of the lat stretch you inhale and basically perform the abdominal vacuum movement and it really stretches out the rib cage which gives you a much thicker look overall to the point that I now have to wear a bigger shirt size and realistically haven't changed body weight all that much
@@monsieurLDN I've also seen many improvements overtime from training my rotator cuffs directly but this is a whole different kind of stimulus because you can handle more weight. Imagine if you were doing a circus dumbbell press and instead of dumping the weight you resisted The Eccentric portion, you would gain more strength over time and a lot more stability in the joint, but with the bench press at least you get some extra activation on the serratus interior and the muscles that help the scapula on the other side while at the same time strengthening the muscles in the low back and the obliques. I actually had fallen a couple of Decembers ago landing on my ribs and fortunately my bones are very strong and flexible so that nothing broke but because of the desire to recover that's where I started looking into Old School lifts to strengthen the muscles around the rib cage. If I would have gone to the hospital they probably would have told me to do nothing for 3 months but instead I worked on my mobility and like I said those muscles around the rib cage and I got my Mobility back within 2 weeks and was essentially pain-free within 3 weeks and I just haven't stopped doing the bent press but instead of the bent arm pullover I just do pullovers with my steel clubs
Hall-of-fame level sponsor segue right there.
I admire your training, I'll add some of these exercises to my workout. Also dont think I missed that Bluey reference, I can see that you got hooked on that show as well, but lets pretend we watch it because of the kids. Lol
there is a lot we can learn from the old strongmen
My disposition on manliness is that physical strength is mental strength, especially when training to do the hard thing stimulate the growth of the anterior midcingulate cortex(aMCC) which literally is responsible for our very will to live, while the Valsalva maneuver during powerlifting is physiologically stimulating the vagus nerve cluster thus upregulate the parasympathetic branch of the autonomic nervous system(AMS), these conditioning can literally humble us.
I always wondered about the core thing. I thought it was pure aesthetic, which it is, wanting it to remain small. It seemed to me they wanted to craft a silhouette that looks good, but not actually gain functional strength. I've unintentionally been training this way and learned a lot from these videos as to what it actually is and more. I used to think it was just how some people were built, but it's odd hearing people avoiding growing a specific area. Two weights with a plastic ball connecting them.
Yeah it’s really strange when you stop and think about it - I can’t think of another muscle people actively avoid training!
I also have relatively wide hips compared to my shoulders so I can't get the classic bodybuilder v-taper anyway I'd instead end up with the male equivalent of an hourglass. So building up those obliques!
tried to buy your ebook, but couldn't pay for it because of an error on your website. fix soon?
Adan is the unique fitness influencer I know that made me remember the Farnese Hercules.
SPLENDID
Adam roasted himself
We're all gonna make it brahs