How Gymnasts BUILD MUSCLE But You Don't... (You're missing out!)
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- čas přidán 16. 06. 2024
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How Gymnasts Build Muscle But You Don’t… You're missing out!
If your goal is to achieve an athletic, shredded physique like gymnasts have, you can learn a lot from their training, that’s for sure.
Especially because there is a way that they build muscle, but many people most likely never use that.
In this video, we’re going to take a look how so you won’t miss out!
Athletes shown in the video: Ivan Ivankov, Jonathan Horton, Jake Dalton, Brandon Wynn, Yuri Van Gelder, Yuri Chechi, Chen Yibing, Aleksandr Balandin, Marcell Nguyen, Jordan Jovtchev, Tamas Bittmann Thumbnail: Brandon Wynn
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As a kyokushin practitioner I enjoyed your training technique..this is functional for me I'm 56kgs and 5'5ft 40 year old ..gymnast have the best body for me..I'm still learning your training method..I live it boss
I just signed up for the program and just doing wrist and elbow mobilizations in my first exercise. I see I am being tested and strengthened at a whole different level. very excited and not cannot wait for a results
🙏 Let’s go! Just be patient, consistent and the results will be great!
you still training? keep up the motivation and regime
It has been a year. How are the results?
You don't wait for results, you create them.... Keep up the good work!
I love your channel man. It’s so informative. I’ll have to check out the actual programs
Gracias Maestro, ya estoy compartiendo tu canel con mis amigos y ya les encanta. Suerte.
really loving the channel! thanks for explaining all this!
My pleasure!
Great and clear explanation of the gymnasts way of training!💪🏽🇮🇹
Thank you!
I found this video very helpful indeed. Thanks!!!
My pleasure!
Awesome info!!
Thank you
Great video, thank you man!
Thank you, I’m happy you liked it
Thanks alot bro your channel and work are spectacular 🙏💪
I'm glad you like it!
Respect for the ISOMETRICS!!!!! I love learning more about Isometrics and seeing people talk about them. :D
Wow ..... Real muscles...... Great video and information. .. You are a true athlete.
Thank you I really appreciate it!
more of this kind of videos! Very informative!
Will do :)
I am so grateful to you for your clean guidance. Kindly make a video on routine diet also according to the weather as well.
Thank you! I’m glad you like them! Will do!
Adam my man, ur channel is 🔥fiya🔥Anotha great video of value 4 us. Isometrics r important 2 me in my training. Isometrics on the rings is my favourite.
Keep up the great work bro! Much luv from Aotearoa🤙
Thank you! Let’s go!!
I appreciate the info!
💪🏼💪🏼💪🏼💪🏼⬆️⬆️
🙏🙏
Lovely video mate
Thank you!
I have played school sports..basketball.. football..baseball and us army ...none of those workouts i did compare to gymnastics training and physique...i would get sooo frustrated that it was only shown on t.v on sunday at like 2pm in the afternoon..so much respect to you and yours! Keep inspiring
🙏🙏
Bravo! More enlightenment.
Not a gymast but never too late to strengthen the body.
You know, "Use It or Lose It".
Yoga and everyday tasks could use all of these Hints.
🙏
Thank you sir
🙏🙏
Thank you adam for sharing! Iam a subscriber of your chl for some time, pls explain how do i become a student in your lesson? Is it on line? Is it monthly payment?
You can find the link in the description, and you can choose between the monthly and annual memberships
Amazing channel, good information, good editing. Though id like to know from your personal journey, when did you start seeing arm muscle growth? Was it when you did bicep curls, or when you did front raises and planche training, or was it on pullups and rope climbing. Id like to know what was the most effective movement or routine that you followed for your excellent arms
Answered before
@@GymnasticsMethod sir link please!!👍😊
Big follower .. Followed you on Instagram too
@@GymnasticsMethod Please bro! Teach us how to get a thick/broad/strong neck using gymnastic/calisthenic exercises!
Bonjour.
Nous attendons toujours la réponse s'il vous plaît. 😂
I am still surprised at how difficult these exercises are compared to weightlifting and how effective they are at building muscle. I love it.
One of my fav fitness channel♥
🙏🙏 thank you
This is one of my favorite fitness channel on CZcams if not my favorite
Thank you I really appreciate that!!
@@GymnasticsMethod yes your trainings and explanations are very helpful
@@SuperhumanUnchained I’m happy to hear that :)
Preaching again.
Basically you are giving back what they teached me at the University.
Probably the most academic and most useful channel on CZcams next to the Bioneer.
Cheers!
Thank you I really appreciate your feedback! 🙏
Any videos on tricep and the pushing muscles ?
I have a few, check out the channel!
I'm curious what are the books on display in the background and where would they be available, if you would recommend them. as I have not found many books in the gymnastic/street calisthenics category that are very in depth on training yet still accessible for beginners with modifications and progressions. you're channel is expanding my mind towards training in ways that are I believe to be as effective and comprehensive as possible and unique to the seemingly secretive world of gymnastic training to the outside world.
Those are my books published in hungarian. I'm planning to publish them in english as well this year
Thanks for sharing your knowledge, really helpful. Could you possibly make a tutorial on how to do a backflip? Good luck, keep making videos👍🏽
Thank you! I think for that you need well equipped gymnastics gym but sure!
@@GymnasticsMethod thanks!
@@kaigorodaki you can check out calisthenicmovement here in youtube for backflip.. very good info also..
@@albertcabrera7461 thanks
I see a pull-up bar and parallel bars in your video. Where did you buy them?
Please make video about the diet of gymnasts it helps everyone in this community as well
Will do
This is related to , if not the same as bodybuilders (more so “Old School”bodybuilders) spending much time posing in the gym between sets. It is said to have added shape and density to their musculature.
Different goals but yes 😄
As a paying member of the Gymnastics Method community I can highly recommend it
🙏 thank you! I’m happy you like it! :)
I recently started introducing isometric holds on my pullups, for my pull workouts i now start it with 1RM pullups. That i hold at the top for as long as i can then i slowly go down.
I do 3 sets of 1RM pullups, then into non weighted pullups for 3 sets 7 reps each that i also dropset for another 6 reps with a resistance band. After that 3 sets of chinups of 7 reps each and 6 reps dropset.
I started with 1RM sets cause my pullup game has been stuck at around a max of 9-10 reps, lets see if the 1RM with isometric holds can improve my game. Cause i have been stuck at 10 reps for about 2-3 months now and thats after introducing dropsets to it.
I am stuck in 14 chinups and 13 pullups for 2+ years! But I am 49 years old now.
@@georgiosdoumas2446 Do some weighted instead. then drop the weight and do just bodyweight.
let's see!
That's also a good stimulus
@@RajeshBhavnani Thanks for the information, i'm currently doing 3 sets of 7 reps and then i dropset with a resistance band for another 6 reps. After 3 sets of pull ups i do 3 sets of chinups the same way.
Before these i do 1RM for 3 sets or as im now trying to use a litle less weight for 3 reps for 3 sets.
I do back/bicep work two days a week.
The rep count progress is slow, but i've noticed that i perform them better when i do it outside, i can pull myself better, almost at chest to bar. So there is progress, one reason that i probably dont feel any rep progress is that i always try and pull my self as high as i can, even when i reach the top of my current ROM i try to pull myself further. So i exert myself and every rep 4-7 is hard, without reaching complete failure.
Trying to work in a rep range that puts me close to 1-3 reps from failure for each set.
Usually hit failure on my last set.
The rest time im using betwen sets is atleast 3 mins, i used to do 1 min rest times but longer for sure feels better and i'm able to do more work for each set.
please do a vid about low back training, thats my weak point and always want to do some hardcore strenght training but its always in my way, mine lower back pain and please a core training vid.
In the gymnast core workouts you can find good ones!
what i'm curious about is if you start off a workout with isometrics and tire yourself out then reps afterwards would vary and it'll be tougher to track progress, no? if its a separate workout then you'd probably struggle with training volume and likely have to give your muscles more rest days which would slow down hypertrophy in the long run. for advanced calisthenics practitioners its probably alright but for beginners and intermediates i wonder.. would make more sense to do short holds at the end of your workout after the hypertrophy part, like, say do your reps and sets then take a 5-10min break and do isometric holds? obviously gymnasts' goal is to get better at these movements and holds to become better at.. gymnastics but for your average guy who's looking to gain muscle and build a functional body i think hypertrophy is more important. thats why i've been struggling to add these to my routine.. maybe if i take longer rest, for like an hour or two and then do holds only i could make it work
Isometric holds are usually performed before the hypertrophy training. Both can be done in one session.
I've heard that there are new studies which show that isometric contraction at the extended position is actually better for hypertrophy than concentric contraction. Dr Mike Israetel from Renaissance Periodization has mentioned that several times in some videos of his that I watched.
BTW, do you have a video about how gymnastic training program generally looks like, both exercises and sets and reps during the workout, and how the week is usually organized?
Competition level gymnastics is really specific, they do a lot of technique but basically a structure looks like this: 1. General warm up 2. Prehab 3. Specific warm up 4. Technique training 5. Strength training 6. Stretching/prehab
@@GymnasticsMethod Thanks for the answer! What about the week, what kind of split do people who train gymnastics usually use? Eg how many times per week do they do the same exercise /same muscle group?
I don't have the intention to become a gymnast, but Adam' tips here help me a lot with preparing my own training.
To whoever who wants to go deeper down in the gymnastics rabbit hole, I recommend reading Steven Low's Overcoming Gravity. You will also learn a lot on how to build a solid routine with just a pair of rings or a pull up bar. It also contains info on how to use isometrics and eccentrics to learn new exercises. Can't recommend this book enough.
I'm wondering how often should I do a prehab workout? Should I treat it like a normal workout with a restday in between each workout or are the joints thankful if they are prepared every day? 🤔
It’s worth to build up joint strength in a system. 1. Joint preparation program 2. Keep prehab as a routine before every workout
@@GymnasticsMethod Cool, thanks for the help 🙏
It only makes sense that one has to build first the foundation which is the skeleton and nerves, and then muscle. Since isometrics basically are the best approach to develop strength fast, it also means that its also the fastest way to develop muscle as well. All these people suggesting that first you build endurance through high volume and then strength, are most likely wrong.
Iso are 4 the strength not building mass.
Different approaches can work, there are more ways than just one
The fastest way to build strength does NOT correlate to being the fastest way to grow muscle. Isometrics are GREAT for strength, but not hypertrophy. This has been shown in studies. I do feel like the pump you get from isometrics can contribute to growth though.
First time I watch a video talking about iso in gymnast. I thought that was the key, time ago because when you think about the body of the still rings gymnastic is obviously they need to train specific for that moves but even those old channel talking about it never told that
Interesting!
Great video as it should! But I'm wondering how the routine looks like? You were talking about gymnast routine almost in every video. Can you make us one? Gymnast routine for beginner? Straight arm exercise, isometric, etc..
A routine can be different, it's definitely different for professional gymnasts. My complete routine and system is available on my website, otherwise I made the videos in this order: 1. general warm-up 2. prehab routine 3. skill practice 4. strength training 5. stretching
Hello, I am thinking about signing up to the program, I just have a small question. Do you include some form of leg training or is that something for me to figure out my own way?
Of course! The workouts are full body, there are also mobilization exercises in the Prehab series (on the website) if you can’t perform a squat for example, I can help.
Thanks for the reply! I’ve been training calisthenics on and off for a few years, along with martial arts, so I am pretty “strong” yet I’ve always skipped general prehab etc… Looking forward to stepping back a little :)
What dip bar you have there? The black dip bar with full length cushion, when you was doing the Planche straddle.
Edit, you have a link or brand you recommend, I just sold my old one because I couldn't return it pass the return date(Amazon), and it was starting wobble due bad build.
It’s from amazon, nothing special. I wish I ordered one with the connection option
Glad to see Yuri van gelder as a few examples on the video , his physique and strength is crazy!!!! Too bad he got pissed drunk back 2016 olympics hahaha
He is a beast
I finished the video for the 10 min mark for support, and hit the like
Really thinking about giving the program a try. Getting more flexibility along with strength sounds like a win win to me. Is the program designed differently for each individual?
It’s a fix program that worked for thousands already, however if you feel like you need any modifications, I can help you in the group
@@GymnasticsMethod Just signed up for the monthly subscription. Going to start the first program and begin on Monday. 💪💪
your explanation was greeeeeeeeeeeeeat
🙏🙏
please make the video talk about diet of gymnast or yourself.
Will do
As far as I know, the reason gymnasts are able to build muscle is because almost everything they do involves isometrics and going from one pose or posture to another, and holding each one for a few seconds.
In my opinion of course
Right! This is what the video is about :)
@@GymnasticsMethod I was a gymnast in high school
so its best for muscle definition?
@@cautarepvp2079 time under tension is what builds muscle not reps.
The slower the rep the more progress
6:13 best part
Muscle and flexibility that is the best of both worlds who in the right mind wouldn't want that?
💯
LOVE CALISTHENICS GYMNASTICS🖤
🙏🙏💪
Rings ❤️
💪💪💪
diet for gymnast
Yes please!
"How to eat an elephant? One bite at a time"
You’d never get the same answer between any two gymnasts
Will do I just want to bring some real OG’s on board for that
How to prevent calluses on forearm when training with rings
No way! Be happy about it, your body tailors it’s own protector! :)
Does calisthenics make your waist thicker?(planche,handstands,isometric in general)
Lol stop asking this question 😄 is this a new wave? If you train right your shoulders/back/chest always will be wider than your “waist”. Your “waist size” depends on the size of your pelvis and if you are fat, your waist is thicker. If you do any training right with proper lifestyle factor your waist is only going to thicker. If you are really skinny yes it will be thicker because of your ab muscles 😄
@@GymnasticsMethod so if you train other muscles too they always goonna be wider that the waist that’s for sure.And no matter how much you train your core,its muscles gonna get bigger,but not wider cause that depends on the pelvis right?
How can we get your books
I’ll publish them in english this year hopefully!
@@GymnasticsMethod thanks that would be awesome
PERFECT - KNOWLEDGE - - - IMPLEMENTING ISOMETRICS - PAUSING IN THIS NARRITIVE - WOULD RENDER - GREAT KNOWLEDGE
Bro, I will buy that t-shirt. Where's the buy button?
Will be available this week or next week
Can I combine bodybuilding with gymnastics?
Of course! If you look up the old strong men from the early 1900s, they all combined bodybuilding with gymnastics. If anything, it was odd for anyone to not practice gymnastics as well❤️
Yes, why not?
@@theelement6255 And they used isometrics extensively.
Gymnasts triceps next?
Next week maybe 😄 I know it’s a hot topic
But such gyms aren't available near me..😐
I wish there was a an identical channel like this but for women.
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👍👍
🙏
Go and stand on your hands against the wall frequently throughout the day! You’ll see a difference!
My Biceps increased from 11 to 15 inch under 2 yrs of rings..
Especially RTO dips
Nice!!!
@@GymnasticsMethod any idea how to push from 15 to 17??.
Im currently @40/30 weighted dips, pull-ups(5*5)
👍👍👍👍
🙏
@@GymnasticsMethod Actually you are an honest and respectful person, and may I ask you if the gymnastics suitable for those whom over 58 years.
LADIES AND GENTLEMAN...THEE OHIO STATE UNIVERSITY IN THE BACKGROUND...🔥😏 #BUCKEYENATION
😄
My personal concern is that I'll be able to do less reps if I use isometrics...
I get you, but I would say it all leads up to muscle damage an fatigue all the same. So less reps in the context that you have pre-exhausted the muscle, doesn't mean less gains, it can potentially mean more overall muscle strain all together. worrying about numbers, whether it be the amount of weight or amount of pounds often encourages focus on the ego. For instance I think its safe to say many ppl that train would benefit from dropping the weight or number of reps and focusing on form. I myself was a victim of this for many years. hope this helps
I used to think this way too. It hindered my progress for years. Once I focused on good form with a solid mind-muscle connection and stopped caring about reps and weight, things progressed faster and I got injured less. When you go to do a movement, you want to prioritize good form with the proper amount of intensity and control. If that means you can only do 3 reps compared to 15 reps with less correct form and less of a mind connection, so be it. You get more results with less effort this way.
I agree with you guys. I am slave of reps but care about proper form as well. Since I'm 46, just need to change my mindset and tactics to continue progressing. It's not an easy task at all 'cause I find my satisfaction at high reps range...
Set priorities, if reps are more important, do those… but I think there is an in-between way :)
@@5kycamfalling Makes sense. Tnx!
Gymnast exercises aside, how the hell you stay so freaking shredded, you have zero loose skin, therefore you must have been like this for years. Even if I were to achieve that level of low body fat I would still have water underneath so how are you soo non-puffy? You rarely see this in people, even fitness experts, ur like bruce lee? Pls make also a video with that.
Will do!
Are u also a gymnast
I’m not competing anymore, and I wasn’t on the highest level
Are you telling me I actually need to do work? Fuck.
🤷♂️
@00:58 "Are they effective??
Many studies prove the effectiveness of isometric training".
While no doubt helpful...
"Scientific Studies" are not needed to varify
if Isometric Rings Training is effective.
If the bodybuilder-like physiques of Gymnasts
does not convince you... than nothing will.
Haha yeah I agree, but still worth to mention 😄
L.👀 K.💘 👍.💘
First 👍 👌 💛
@@notgivennotgiven7776 💋 😘
😄🙏
Why we never see you do full planche yet I think its because you spend too much time doing straddle
Because you don’t look 😄 I do that in many videos even in this one, I just find straddle more elegant
@@GymnasticsMethod I thought you liked more the full because is the hardest but okay I usually want to see if the one who gives advices about elements can actually execute them with ease
Gymnastik way is the only way, I use to lift weight but never really got the results, I wanted, when corona came i started callesthetic, im now shreddet lean and in better shape than ever im 50, I use rings alot if you havent done it start now your body will thank you👍👍