AI Created This Calisthenics Workout. Is It Any Good?

[@lhupog1]

Here the cool thing for me is that when I started following you, 3 years ago, I was an absolute beginner and I was actually learning from your videos. Now according to your comments on your limits in this video, I massively surpassed you in terms of strength and flexibility. 😀 I'm 48, the sky is the limit!

[@MinusTheGym]

That's awesome! Keep it up! 💪 Really inspiring to hear you're 48 and making such good progress

[@elendzerfalltinordnung8483]

Liar

[@mikeskylark1594]

7:00 Awwww. You have such an adorable daughter. I LOVE existing kids😍

[@mikeskylark1594]

0:50 You finally said it! For the first time! JOHNNY SINS! Hahahahaha🤣Dis dope, bro!👏

[@rodrigoluizdesouza789]

I asked it to create a workout for a beginer on rings, with three mesocycles - one for strength, one for hypertrophy, one for endurance - and it suggested that weren't very beginner friendly too - 3 to 4 sets of 8 dips on rings, I had to tweak the program to fit my purposes but the majority of the suggestion was useful. At least as a starting point.

[@OloNadTrolo]

"The first routine that Chat gave me didn't even have a lower body exercise". You did ask for a calisthenics program 🤪

[@MinusTheGym]

🤣 nice

[@BenderRodriguezBender]

Hey there. Like your videos and had good informations out of it but im looking for a little advice now :) Im running against a wall right now with pushups. My max reps are 10. I can do up to 4-5 sets with a little resting (3-5 mins) but i cant do more than 10 reps per set. I train for about 2-3 month now. I even can do diamond pushups now but my limit is still 10 reps per set :( Im doing a 4 day split full body workout during the week and about 4 days with pushups and planks on top. Im feeling super good but im not able to increse my set number. Hoping for a little advice :) Thanks a lot.

[@MinusTheGym]

Thanks! And sounds like you need to change it up :) 2-3 months of the same routine basically, right? That explains your plateau. Here's something different you can try and it's great for increasing rep numbers. Do high frequency (6-7 days per week), high volume (5-10 sets per day) but LOW intensity (50% of max reps). This training method is called greasing the groove. So, in your case, you'd do upwards of 10 sets of 5 push ups every day for a week or two, then take a day off and retest your max. That method has helped me break through plateaus on numerous occasions. Hope it helps!

[@BenderRodriguezBender]

@@MinusTheGym I heard about this method but didnt tried it so far. I will do it the next two weeks. Thanks :)

[@BenderRodriguezBender]

@@MinusTheGym if you are interested in the result, i will let you know in a week :)

[@BenderRodriguezBender]

@@MinusTheGym Here are the results: 14 days pushups. 10 sets of 5-7 reps. First week: 397 pushups, second week 460 pushups. Now 2 days of rest and i increased my max reps from 10 to 20 reps.

[@ACarpenter89]

Good to see you posting again. I find when I have used AI it generally gives me a very cookie-cutter basic routine unless I put something like can you write me a workout to get in better shape inspired by Tarzan or something like that then it comes up with some cool exercises

[@Mr.freedom1]

Thank you Ryan! Always learning from you.

[@ws4jb]

Happy to see a new post!

[@tynematthews]

Glad you are back

[@indigo0086]

More layman need to be fiddling with this, it's cool to see how impressed or unimpressed people who generally aren't technical/abstract oriented are with it.

[@Clay_j_Bray]

No1 needs ANOTHER excuse for being antisocial. There are hundreds of thousands of people who could have given you this basic information. And even more of those god awful book things.... why should even MORE people go down the no human conversation road? We haven't completely lost the younger generation YET.... let's turn them completely into chat bots HURRY

[@albertot.3556]

Very happy to have ypu back Ryan! And glad to know your absence was for a very good reason. Cheers!

[@piotr_sss]

The default ChatGPT model is pretty dumb. GPT-4 is better at "understanding" and this is how it handles your first, basic prompt: Sure! I'd be glad to help create a calisthenics workout routine based on your requirements. This plan will focus specifically on pull-up bar exercises, since that's the equipment you have. As a general rule, remember the key to revealing a visible six-pack is not only about high intensity exercises but also about maintaining a proper diet, ensuring adequate rest for muscle recovery, and consistent cardio to help burn excessive fat. Here is a 5-days per week program that you can follow: **Day 1: Pull-Up Focused** - Standard Pull-ups: 4 sets of 8-12 reps rest 90 seconds between sets - Close Grip Chin-ups: 4 sets of 10-12 reps, rest 90 seconds between sets - Wide Grip Pull-ups: 4 sets of 8-10 reps, rest 90 seconds between sets - Notes: Vary your grips to hit different muscle groups, adjust the reps/sets as needed **Day 2: Abdominal & Core Focused** - Knee Raises: 4 sets of 15-20 reps, rest 60 seconds between sets - Windshield Wipers: 4 sets of 10-15 reps each side, rest 60 seconds between sets - Hanging Leg Raises: 4 sets of 10-15 reps, rest 60 seconds between sets - Notes: These exercises focus on your midsection and aim to develop and define your abs **Day 3: Rest Day** - Use this day for active recovery. Stretching, yoga, or light cardio are good options **Day 4: High Intensity Interval Training (HIIT)** - Pull-ups: 20 seconds of work, 10 seconds of rest; repeat 8 times - Jump Over The Bar: 20 seconds of work, 10 seconds of rest; repeat 8 times - Hanging Leg Raises: 20 seconds of work, 10 seconds of rest; repeat 8 times - Notes: This will boost your metabolism and heart rate, enhancing fat burn **Day 5: Isometric Hold Focused** - Dead Hang: Hold as long as possible, 4 sets, rest 90 seconds between sets - Hanging L-sit: Hold as long as possible, 4 sets, rest 90 seconds between sets - Top of Pull-up Hold: Hold as long as possible, 4 sets, rest 90 seconds between sets - Notes: Isometric hold exercises can help build up your muscular endurance and strength **Day 6: Full Body** - Pull-ups: 4 sets of 8-12 reps, rest 90 seconds between sets - Hanging Knee Raises: 4 sets of 15-20 reps, rest 60 seconds between sets - Clap Pull-ups: 4 sets of 5-10 reps, rest 120 seconds between sets - Toes to Bar Rounds: 4 sets of 8-10 reps, rest 120 seconds between sets - Notes: This day is to ensure that you're still hitting all essential muscle groups **Day 7: Rest Day** Remember, consistency is key. Each week try to add reps, increase holds, or shorten rest times to progress. Don't forget to keep your diet clean, your protein intake adequate to maintain lean muscle mass, and vary your workouts. If you have any questions or discomfort during these exercises, consult a fitness professional to check your form. Most importantly, enjoy the process and celebrate your progress!

[@piotr_sss]

It's still a stupid "plan" because the current generation of LLMs can't plan at all. DeepMind's Gemini is supposed to be more capable, but it's at least months away.

[@ChadWilson]

Do you have the kind of pull-up bar that can easily be removed from the door and placed on the ground? For those dips, some chairs should well well.

[@irondogjourney]

That is a really cool concept. Got me thinking about experimenting with technology for fun. Thanks for posting!

[@chikara2392]

In my experience chatgpt is better with analytical tasks that don't require a human/empathic approach, so studying or solving problems, organising things etc.. In general though you can optimise the output with "prompt engineering" like saying act as "x" will lead to better answers, but always double check for errors. Ex. act as an expert strength coach. Also defining very clearly the problem can improve the output.

[@youssefalaoui4286]

Thank you for the videos, loving the content.

[@helvete_ingres4717]

for a language model like ChatGPT, its dataset is the internet of 2021 iirc - 'is it any good' will largely depend on the quality of that data. For a calisthenics workout, there's a lot of good info and everyone seems to agree in broad strokes on what it should look like (alternating push/pull, that kind of thing) - so I assume for a prompt like that, you can get a pretty good/usable result 3:45 - btw, looks like you have an anterior pelvic tilt while doing push-ups?

[@davidjones6470]

Awesome video Sir 🤘🫡

[@D_jamz]

Cool video!

[@RyanOlsen]

Wow, that's pretty cool. That being said, do you have a video about what you recommend for a weekly workout?

[@DonHUNDO]

I think the floor dips were done incorrectly

[@armandotabares8561]

You could have done the dips on top of the pull up bar. (my routine for the next 3 weeks after a good warm up 5 pull ups ,5 dips ,5 push ups followed by 65 feet of duck walk and frog hops the way back) that´s 1 round rest 2 min and usually I go for a full hr. Sorry brother the dips can´t be done in your setup. Will try this one that you posted for sure .

[@riccia888]

I cant afford to pay to go to the gym. Is it possible to workout my core muscles without going to the gym? Also i dont have money to pay protein powder

[@MinusTheGym]

Absolutely. You can work your core with just the floor and gravity. Exercises like planks, crunches, side crunches, sit ups, lying leg raises, bird dog… the list goes on and on. And no need for protein powder. Just eat whole food and enough calories and you’ll be good.

[@riccia888]

@@MinusTheGym wow thanks so much for the advice.

[@markzambelli]

The only way I can do those 'floor-dips' is to put my clenched fists slightly behind me, knuckles down, in a neutral position (wrists facing each other) and raise my butt up high so my thighs and torso are almost straight with my knees bent at 90°. Then I'm able to bend my elbows to close to 90° as per the instructions. Not gonna lie, I much prefer a chair where I can really feel my triceps, rather than what our future overlord is suggesting😉

[@MinusTheGym]

Yeah, I thought that exercise was quite odd. It’s an L-sit progression more than a dip, imo. I couldn’t get my elbows to 90 degrees no matter what I tried 😂

[@markzambelli]

@@MinusTheGym Clearly 'elbows' are such an odd concept to these AIs... afterall, look at how many fingers and thumbs it gave your thumbnail image😱... ideal for gripping your pullup bar I suppose🤣

[@insanemakaioshin]

Could chat create a workout to maximize the 10 aspects of physical fitness for the entire body? Flexibility, Balance, Coordination, Speed, Agility, Durability, Endurance, Stamina, Strength (Absolute & Relative) & Power

[@strong-calf]

Sure, here's a workout that targets all 10 aspects of physical fitness: Warm-up: - 5-10 minutes of light cardio (e.g. jogging, jumping jacks, cycling) Flexibility: - 5-10 minutes of stretching exercises (e.g. static stretches, dynamic stretches, yoga poses) Balance: - Single-leg balance: stand on one foot for 30 seconds, switch to the other foot and repeat for 3 sets - Plank with leg raises: hold a plank position and lift one leg off the ground, hold for 10 seconds and switch to the other leg, repeat for 3 sets Coordination: - Jump rope: perform 3 sets of 30 seconds of jumping rope with one foot, then switch to the other foot - Cone drills: set up cones in a zigzag pattern and run through them in a coordinated manner for 3 sets Speed: - Sprint intervals: sprint for 30 seconds, then jog or walk for 1 minute, repeat for 5-10 sets - Burpees: perform 3 sets of 10 burpees as fast as possible Agility: - Ladder drills: use a ladder or draw one on the ground and perform various agility drills (e.g. side shuffle, high knees, quick feet) for 3 sets - Box jumps: perform 3 sets of 10 box jumps with a moderate height Durability: - Bodyweight exercises: perform 3sets of 20 reps of push-ups, squats, lunges, and dips - Plank: hold a plank position for 30-60 seconds, repeat for 3 sets Endurance: - Cardio circuit: perform 3 sets of 30 seconds each of jumping jacks, mountain climbers, high knees, and butt kicks with no rest in between - Running: go for a 20-30 minute run at a moderate pace Stamina: - Interval training: perform 3 sets of 1 minute of high-intensity exercise (e.g. sprints, burpees, jumping jacks) followed by 1 minute of low-intensity exercise (e.g. jogging, walking, rest) Strength (Absolute & Relative): - Weightlifting: perform 3 sets of 8-10 reps of barbell squats, deadlifts, bench press, and overhead press with a weight that's challenging but manageable - Bodyweight exercises: perform 3 sets of 8-10 reps of pull-ups, chin-ups, and push-ups Power: - Plyometric exercises: perform 3 sets of 10 reps of jump squats, box jumps, and explosive push-ups Cool-down: - 5-10 minutes of light cardio (e.g. walking, slow jogging) - 5-10 minutes of stretching exercises (e.g. static stretches, yoga poses) Note: It's important to consult with a certified personal trainer or a healthcareprofessional before starting any new workout routine and to modify the exercises as needed based on your fitness level, physical ability, and any medical conditions you may have.

[@scilvortenebrae]

The title picture makes you look like Ray Stevenson

[@jordonwade5002]

He finally acknowledged the Johnny Sins comments. 😂

[@mushroomman6142]

That thumbnail

[@roter13]

You have such pretty eyes.

[@Northstar2000]

Thank you daddy

[@clauskellenberger3226]

Just forget AI and trust in humans and their knowledge!

[@PiratDunkelbart]

Ít uses human knowledge as data base. Why do you think some chat bots became racist af when they were fed with slurs all the time by trolls. :D

[@tahabashir9405]

It uses data from the internet, that is generated by humans.

[@shaanraval5374]

Hey Ryan, I was wondering if you could ever make a video on plant based bulking and the best way to go about it.

[@ikmor]

kzbin.info/www/bejne/rJCcZGienbp1eLs :)

[@monnoo8221]

i find the recommendatins pretty stereotyped. not really helpful.

[@dbucka]

So, we don’t need you anymore??

[@MinusTheGym]

😆 I hope that’s not the case!

[@DanCantStandYA]

I considered unsubscribing.. "If the devil asks you to dance, you better say never, because a dance with the devil, could last you forever."

[@davidbush9274]

When you catch the reference @johnnysinns