Bigger Chest, Shoulders and Biceps WITHOUT MOVING?

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Bigger Chest, Shoulders and Biceps WITHOUT MOVING? Yes, you can build muscle with isometric holds. No, it's not the best way to build muscle, but definitely a type of muscle contraction that gymnasts do a lot and getting the benefits of it. This is the icing on the cake. A different stimulus - and a different stimulus will get response from your body in gains :) Give them a try!

[@mynorgiovannichang2237]

I never saw any muscle size or tightness in my chest with definition till I started doing isometric holds for 30 seconds then progressed to a minute. This really works and like you said, this is not coincidence.

[@GymnasticsMethod]

💯💯

[@dennispickard7743]

I get fantastic results from using the Harry song routine kzbin.info/www/bejne/qXnYi4ieoreSndk

[@RedQNZ]

How many times a week do you recommend doing these isometrics? Twice a week? Three times a week? Thx

[@ankush363]

I really feel that the channel is underrated. The amount of knowledge you give is really a bliss.

[@GymnasticsMethod]

Haha this is an old video I will redo this one I think :)

[@BlessedbetheLord]

That’s how it is when you hold the truth people only want their ears tickled in these day’s great channel subscribing now

[@defface777]

I always thought gymnasts had the best physiques but I had no idea how they trained... This was very informative, Thank you!!!

[@GymnasticsMethod]

🙏🙏

[@floatingdisembodiedhead8975]

2:53 Planche Hold (8 - 12 secs) 4:14 Supinated Arms-Infront-Body Bar Holds (8 - 12 secs)

[@GymnasticsMethod]

👍

[@floatingdisembodiedhead8975]

@@GymnasticsMethod thank you, Adam. I'm still very new to the gymnast side of fitness. So I need to comeback to your videos over and over again just to get my head around the unorthodox body conditioning. I wish I knew this when I was younger, it would save me a lot of time by working out at home using gymnast methods instead of worrying about weights. Have a nice day 👍

[@vishaldhapola6265]

@@floatingdisembodiedhead8975 exactly well said!! U spoke my words!!🤣

[@lylesmith3506]

Wow. I’m 57 and returning from rotator cuff surgery . I’m going to get working on these moves to get my strength back. Thanks for posting this

[@GymnasticsMethod]

Make sure to do prehab as well

[@lylesmith3506]

@@GymnasticsMethod thanks, I started today. I feel like a beginner 😀

[@davidc5553]

@@lylesmith3506 How is it going Lyle? Are you making progress and recovering well?

[@lylesmith3506]

@@davidc5553 I’m fine thanks yes I do a pre-workout all the stretches wrist and elbows and scapula and then I pretend like I’m really good at the rest of it.😃

[@cranebeg]

Nothing beats gymnastics/calisthenics!

[@GymnasticsMethod]

It’s great for sure!

[@zxeanlon3164]

isometric holds toned my arms, shoulder & chest just like you said on this video man..some guys may not know this but it really is effective when you already know how to contract your muscles...

[@ramzanashraf4547]

How much time it took ?

[@davelane4055]

Makes more sense and actually truthful how refreshing

[@GymnasticsMethod]

Thank you! Check out the new videos too!

[@everettgooch5114]

Your videos are amazing. This video, especially. I am 64 years old and recently got back into basic calisthenics (basic because i cannot do the advanced exercises). Still, you have now given me a workout that i can do on the playground equipment at the school where i work. I am off for the weekend but on monday, i will use these three exercises and post my efforts on my youtube channel. Thanks again.

[@yourfamilydoctor172]

One of the most under rated channels, planning on buying some rings soon and trying out your exercises for at least 1 year to see what progress I make

[@GymnasticsMethod]

Thank you! Let’s goo!

[@superseamstersewingshow514]

Thank you! I'm going to work on these exercises. I'm 68 years old and weak. I'll let you know in a couple of months if they are working or not.

[@stevenrwilson181]

I’m 61 and trying these as well. I do lift weights and use bands as well

[@johnh5463]

Good luck! Same age bracket as you..I’ve been having fun with crawling exercises and kettlebell swings…game changers for me

[@Only.D.G.]

How did it went?

[@superseamstersewingshow514]

@@Only.D.G. Still working on it.

[@MELAYUSIA]

@@superseamstersewingshow514 good luck 🤞

[@johnderosa2276]

Adam I was never able to build any kind of muscle or strength and yet could never find out what was wrong. It can't hurt to try this. You are physical perfection to envy. It is good that you kept your body clean and did not make a mess of yourself with tattoos.

[@GymnasticsMethod]

Thank you! Gymnastics training is great because all muscle contractions are used, thus you can’t miss anything for success in terms of training. Lifestyle factors are also huge to get a decent physique, so balance is important. Tattoos, I just don’t feel like it :)

[@richardhalliwell4494]

I am not a gymist. I just love learning about all different sport's to get healthy. Please do a video on a novice to get stronger at home. Great content. Thank you

[@GymnasticsMethod]

I have home workout videos

[@tredayy312]

There r on the channel

[@MoPoppins]

Check out the BASICS playlist…great compilation to get you started! 👍

[@МиленМаринов-щ4ы]

Great channel for Gymnastics training methods and Calisthenics ! Thanks Adam !

[@GymnasticsMethod]

thank you!

[@MicheleAncis]

I understand this video is "old" so maybe you don't get to see its newer comments but... I'd have a simple question: in the video you speak about optimal time under tension 8-12 secs: is this ALL for the "set"? Or, are we to treat a period of tension as a "rep", then maybe aim to 5-8 reps per set? Of course with some sort of rest in between (maybe matching the time under tension or something). I'd be glad to hear you on this, keep up the great work!

[@GymnasticsMethod]

haha yes, I probably will make a new video about it. It's 1 rep and you should do it like 5x1 with rests. Time under tension is a good think especially for isotonic exercises but in a planche you can't spend 60-90 seconds :D So the main takeaway is that with the isometric skill holds you can still build muscle

[@MicheleAncis]

@@GymnasticsMethod Thanks! The "arms next to body" done on the rings in support is super tricky :) In general these suggestions are GREAT - I'm looking forward to use them in the next workouts!

[@lloydsanders]

Just an excellent channel! Thanks for sharing all your knowledge brother

[@bryanads1899]

I genuinely appreciate that you pronounced "eccentric" correctly. Even so-called fitness gurus, some of which, despite being knowledgeable about fitness, still pronounce it "E-centric." I confess that I'm hypersensitive about this arguably unimportant issue.

[@GymnasticsMethod]

😄😄 am I? That’s good to know, thanks. English is not my native language but I’m trying my best

[@obiwan007]

Love your ripped body man. Probably will try out these static movements too...

[@GymnasticsMethod]

Thank you! Let’s go!

[@MatiJumps]

It's amazing how you've gotten better at speaking in the videos over time!

[@GymnasticsMethod]

🙏🙏 yes this is old :)

[@Duke-dl3qe]

Because of your Videos i included isometric exercise in my Training. Your Chanel is one of the best. Sorry for the bad english. Greetings from Germany.

[@GymnasticsMethod]

🙏🙏💪

[@luker1hutcher315]

He said "These were my three advices...." We don't use plural of 'advice' in English. (most Romantic/Latin based languages DO though ) We will say " these are my 3 pieces of advice" etc for anyone learning english. Great video and tips, thanks GymMethod

[@GymnasticsMethod]

Thanks for the correction I hope my english improved sice then 🤣 I admit it was bad, embarrassing to watch back

[@alwynsmit3546]

No need to feel bad. We all know, English is not your main language. It's nice to improve, but definitely no need to feel bad. You're doing just fine​@@GymnasticsMethod

[@Vision.Target.Shoot1]

Perfect shape is the gymnastic shape . thanks

[@TodaysRemedy]

Personally I think isometric exercises should be a thing especially for people worrying about wearing out the joints. It's kinda like yoga where you just hold a position, and many people suffers joint pain could benefits from such exercise. In some sense these are buffed yoga.

[@GymnasticsMethod]

Yeah 😄

[@ivabiggin5964]

These positions work. I seldom do weights except body weight. I get mocked on FB when I show pictures and tell people they can look like this without weights. I do the same positions with my lower body and it's looks as good as my upper body. I don't see him doing much lower body because I think he wants to keep his lower body light but I can tell you iso exercises work just as good on your lower body.

[@GymnasticsMethod]

💯💯

[@yellowjoe.2000]

best bodyweight training channel. awesome stuff

[@GymnasticsMethod]

Thank you!

[@koteletje]

Very interesting video! Lazy old one that I am, I will definitely do these exercises.

[@GymnasticsMethod]

:D Let's go!

[@koteletje]

@@GymnasticsMethod I did the planche lean on Saturday and still have sore biceps today (if it is not from the pike push ups though, but likely not). I think it is probably a good exercise for me. Thank you very much for sharing.

[@richardanthony3267]

Hard to believe this has been out there for 2 years and I’m only seeing it now, magnificent info

[@GymnasticsMethod]

Thank you!

[@richardanthony3267]

@@GymnasticsMethod i’m recovering from a pinched nerve originating from C6 C7, weakness in my pictorial tricep numbness in my index and thumb, from my experience isometric exercises are one of the best ways to help recover and keep the muscles to limited damage, great video excellent advice appreciate that you share it with us all thank you.

[@OleSmokey]

I am 55 goal is handstand push. Broken shoulder 3 years ago holding back just started doing dips finally seems to help. Most of my pain is front delt.

[@mrofnocnon]

Be careful with dips they can really screw your shoulders up.

[@OleSmokey]

@@mrofnocnon for sure found out hard way after 2bweeks was not going well back right off no more current or maybe forever. Pull-ups pushups been working great with core, luky too be doing anything zero complaints on this end

[@mrofnocnon]

@@OleSmokey Good on you!

[@jonathanarias2729]

You've grown a lot in just two years! CongraturlationsB-)B-)

[@tomaszszalbierz6356]

I love your Channel mate❤ thanks for all this

[@GymnasticsMethod]

Thank you! I try to do my best

[@mohammadalmizari]

sounds 100% valuable..please give some tips on the height of the rings for these exercises im gonna try them.

[@GymnasticsMethod]

It’s all intentional. Check the rings height compared to my body and do the same to yours

[@antonv4368]

Hey Adam, I signed up to your website and really like the content. Let’s see if I can get the progressions from primal one until Christmas 😎

[@GymnasticsMethod]

Anton V Hi Anton! Thank you for signing up, I’m glad you like the content! I’m sure you’ll see great progression if you are consistent ;) Good luck! :)

[@murat_yurttas]

Great video. Will definitely try this out. Thanks coach.

[@jrcuevas777]

Question Gymnastics Method: I'm recovering from a torn knee MCL. New to calisthenics and I'm sold. Love how challenging and complex it is as you build strength every week. What is your recommended recovery time for completing these isometrics? Can you do them every day or would that be cutting into your gains with little rest? Thank you very much. Keep up the fantastic work!

[@GymnasticsMethod]

Thank you! It depends on the intensity! With low intensity more frequency is possible, with high intensity less training, more recovery

[@SuperhumanUnchained]

Thanks for your help information instructions teachings of fitness and sports

[@GymnasticsMethod]

🙏🙏

[@neversate]

Please collab with sven and el eggs of calisthenics movement

[@nanquan491]

So I'm gonna be completely honest here, and this is in no way criticism of your training methods or information, just my personal experience. I've done gymnastics type training for years. True, I've made many mistakes etc. However I also gained a bunch of strength and ability to do some advanced bodyweight moves, but that was about it. Barely gained any muscles, despite also focusing on eating in a caloric surplus. I will also add that I'm relatively tall at 6'2" and have a naturally skinny body type. Only thing that helped me to actually gain significant MUSCLE is progressively overloading while training with weights. I do still utilize bodyweight exercises in my workout routines, namely weighted ring dips, and weighted pullups, alongside overhead pressing, deadlifts, squats, and some accessory exercises for arms/shoulders. I think you can definitely build muscles and a great physique with just calisthenics, gymnasts are an obvious example, but it is by far the slow route and takes YEARS of dedication and meticulous progression to achieve. Otherwise just good for general strength and joint health.

[@percynonez1163]

Excelente explicación !!! Maestro de Maestros !!!!!!!!

[@GymnasticsMethod]

🙏🙏🙏

[@argospanoptes4826]

Great core training

[@jimanHK]

Awesome channel. Thank you for sharing

[@GymnasticsMethod]

Thank you!

[@E.S.137b]

it definitely works! Thanks!

[@GymnasticsMethod]

100%

[@yusufabdulloh]

This is just what I need, thank you

[@GymnasticsMethod]

🙏🙏

[@daphnelull699]

thank you, this is full of incredible information; I''m so grateful!

[@GymnasticsMethod]

🙏🙏🙏 I’m glad you like it!

[@quicksmilenathan103]

These are some quality tips

[@GymnasticsMethod]

🙏

[@domenicobertone1807]

Great shape... congrats

[@moichuitroll]

Hi. Firstly I really like your works. Very interesting, thanks to that I can take a step back about the "classical" musculation world. I have two questions about these exercises: a lot of people are saying that we can't gain muscle grow with isometry. Opinion? And secondly how to apply these exercises for them to be effective? just do it every days? or in a basic sports routine? sorry for my english, Im french :) greetings to you dude!

[@TY.HDLife]

You can also hold weights and also help the same

[@dr.hidasibence4451]

I'll try these. Have a nice day!

[@ARCENAULT]

For a public service announcement..i integrated isometrics into my routine and saw results in 30 days..60 days and my definition and true body strength was night and day for me..there are a bunch of muscle bound chumps in the gym that are not.strong at all...just look good in a t shirt ..

[@12danny08]

I like your detailed explanations👍👍👍

[@GymnasticsMethod]

🙏 thank you

[@NickHazletonMusic]

This makes a lot of sense. Bodybuilders have been doing this for decades when they flex for their posing routines.

[@GymnasticsMethod]

Yeah

[@dantean]

Remind me to purchase an entire gymnastics setup and I'll do this either at home or in my local gym where they have none of these things. Thanks.

[@GymnasticsMethod]

That’s sad. Calisthenics equipment is way cheaper tho compared to other fitness equipments/machines

[@UceyJuceyJey]

Resistance bands and rings would cost you like 30 bucks total. You don’t need a bunch of equipment either. You could literally go to a park and practice on bars or on the floor. Quit the excuses.

[@stevekenneally6012]

I will try

[@mgf909]

thx for your videos ! also you look similar to Jean Claude Van Damme haha.

[@SuperhumanUnchained]

This was very educational

[@GymnasticsMethod]

🙏🙏

[@iptfitnesshanfordca.5419]

we did rope progressions, a few rings movements, dip, pushups with cable movements and dbells in between.....ugh we are sore in great way!! Slept like babies last night!

[@GymnasticsMethod]

Haha I can imagine! 😄

[@rynor7132]

Just did these exercises today. Normally im a weights guy but this was a fantastic workout.

[@GymnasticsMethod]

Great!

[@countrydawn418]

Cool stuff

[@dallasdominguez2224]

Isometrics give you insane structural integrity in your bones and ligaments too which pays off A LOT in combat sports like boxing when you need to master power transfer from foot to fist 👊

[@Thomas-ii6ky]

I would like to include isometric training into my body building routine. Meaning do isometric training for arms on arm day, and so on for other body parts. When would be the best time for me to do the isometric exercises, before or after my workout?

[@GymnasticsMethod]

In case of skills would be before reps and sets but in case of “holding bent arm hang” etc end of reps

[@jonteeedwards7327]

I'm interested in the training Will you please assist me. I'm Really desperate with give some history now ...No matter what i do: chinups, ez bar curls, DB curls, i don't get a pump in my biceps yet my forearms burn like hell. They get rock hard and vascular, but my biceps remains flabby. Needless to say, i never get DOMS in biceps, and it's the most lagging part of my body. Please give me some tips about how should i get over this problem, i'm 80% sure this is causing my biceps to remain small while everything else grows. Thanks. I've been to 4 different Trai erz 2 clubs. Issues is nw I'm struggling to loss my forearms gains So far I haven't been able 2 So last option would be surgery but my family is against that. Thank u

[@adriangabrielgramada1016]

Nice 😊 Bruce Lee knew a lot about this

[@NareshSharma-md9mm]

Salute from india. I will do this.

[@GymnasticsMethod]

Let’s go!

[@NareshSharma-md9mm]

Thanks for your valuable response.

[@paulclifton655]

Awesome !

[@GymnasticsMethod]

Thank you 🙏

[@TheDadventures]

Adam, just did your Free Prehab (intro course) workout online.... The warmup alone stretched things I didn't know existed haha. Going to do this 4 week course, 3 times a week and let you know how I go. Amazing!!

[@GymnasticsMethod]

Thank you!🙏🙏

[@woodfamily5229]

How did it got for you?

[@Aar69]

How did it go?

[@dickyboyryw]

Off course. Gymnasts look great. Period. But I feel its important to do some movement exercises. Even if it's just simple tai chi or chi Kung. Co ordinated with your natural breathing, makes sense. But good video.

[@deaconturk7752]

Nice content brother💯

[@GymnasticsMethod]

Thank you

[@원소연-k6u]

Very. Very good. Big. Thank.yoooooooooooou.💘 👍.💘 Seoul.korea.👀

[@Sheriff.Movement]

Thanks This is really helpfull

[@GymnasticsMethod]

I’m glad you liked it!

[@ricosea2982]

ty brother :)

[@TheRhythmOfLife1972]

Are all these Exercises Relevant For Women to Strength the Breast/Torso Areas? Tightening after Breastfeeding and having Children? Please Advise and/or direct me to another one of your videos.

[@GymnasticsMethod]

Of course exercises work for everyone.

[@stephenkirkbride5171]

Fantastic thank you

[@GymnasticsMethod]

I’m glad you like it

[@kodac4256]

Thanks!

[@fikry4290]

maybe this guy is the only hope who can counter chris heria

[@leejohnson197733]

Serious question, if I'm generally training to build strength so pull ups, dips push ups etc when and how often do you train hand stand, planche? On the same day as training?

[@GymnasticsMethod]

Answered

[@jamesalcodray332]

im 60 years old and in good shape, but not in shape like that. is their a plan or different exercises that could give me maximum results for my age

[@GymnasticsMethod]

You can do the programs at your age easily

[@juliusneshev1116]

Is it normal that the pressure during straight arm is in the very low part of the biceps and front part of the elbow and not the entire biceps?

[@cybalanced4108]

whats the workout routine to get your face

[@jssweden]

Why are you saying that the exercises load heavily of the central nervous system? It consist of the brain and spine marrow and I can't see how they are directly affected.

[@alexblue6991]

I wish I would have known this years ago

[@capt.a.a.pirani5135]

Where can you buy the gymnastics rings with number markings .. like yours.

[@GymnasticsMethod]

I'll be selling them soon

[@daveg2199]

Maybe I missed it but I really truly don’t understand why this would build muscle. Can anyone help me understand this?

[@mr.c6674]

Rewind to the beginning where he clearly explains this. Time under tension. You don't need movement for that.

[@Darri_VasquezRNP]

What grip position did you use for the rings, above the rings or false grip?

[@tredayy312]

Underhand supernated grip

[@larrykrakow8927]

Ty

[@vladdraculatepes9356]

Time under tension

[@cbttrainee5961]

Amazing

[@GymnasticsMethod]

🙏

[@juk139]

should these three be done at the same time or are they progressions?

[@GymnasticsMethod]

You can pick on in front, next and behind your body

[@AlexBValentine]

Would a TRX set work as a sub for rings? I honestly want a ring set but I already have a TRX set.

[@GymnasticsMethod]

For these simple ones yes

[@albusai]

One arm pull up s !!! 😳

[@OleSmokey]

Damn your fit.

[@megereen]

Is the powerband version ok too?

[@nigeltrigger4499]

Can you curl more than 80KGs in sets of 10 by doing this type of exercises?

[@GymnasticsMethod]

No, you can improve curls by doing curls

[@nigeltrigger4499]

@@GymnasticsMethod I mean, can isometric bicep holds make you as strong as lifting heavy weights e.g. reach above 80Kgs curls in sets of 10?

[@ETLAPESTE]

@Gymnastics Method hi, I am very intrigued to know where did you bought your rings?

[@GymnasticsMethod]

This is my own brand, sold in Hungary. Hopefully will be available worldwide soon!

[@lionelrichardson7563]

@@GymnasticsMethod still waiting

[@GymnasticsMethod]

@@lionelrichardson7563 me too… dealing with manufacturers is a pain in the…

[@ETLAPESTE]

@@GymnasticsMethod how much?

[@lionelrichardson7563]

@@GymnasticsMethod hhhhh try with amazon or ebay store

[@polarisss148]

Ninjaaaaa❤❤❤❤

[@wakawaka1976]

Anyone know if these are hard on the tendons? I can hardly do curls my biceps and forearms hurt so much.

[@GymnasticsMethod]

You need to do prehab before! Check the straight arm strength video, it was uploaded recently

[@wakawaka1976]

@@GymnasticsMethod those seem to be very helpful thanks

[@jshaw007]

Where do I get the t-shirt?

[@GymnasticsMethod]

Will drop them soon

[@Dokkamon]

Would holding the band out in front of you put a lot of load on the bicep to point of possible tear?

[@GymnasticsMethod]

you need t build it up gradually. Sudden straight-arm load can cause tear. Connective tissues need to be prepared.

[@EricJohnson-cp5jb]

Definitely not the most efficient way to build muscle. But I guess it can't hurt.

[@GymnasticsMethod]

It’s a more basic way of the static skills that most people can do. But really, these are preparations for the planches, maltese etc which are really effective to build muscle. So these are to some extent but progression is needed after some point of course

[@kormisha]

IMO the pricing model for your program is not adequate. The monthly fee is pretty much the same as if you signed for pretty modem gym with great equipment and bunch of specialized classes. And sometimes the staff is pretty good. Personally, I would be willing to pay a one time fee for a several months program. For example I paid $170 (can’t remember exact) for calimove (by two guys in Germany), I am sure you know them. That program was like for about a year. You have great content and I like it but it is still just online training and you (I mean a client) are pretty much on your own no matter how much support you offer. I have already tried most of what you showed in your free videos and I really liked it. Another advise (again just IMHO) - the website where you promote your product is very much like all these sites trying to sell some magic pill - flushing, videos from customers, endless scrolling, and lots of unnecessary things. You do not need most of that, the product is good and anyone who has some idea will see it. Anyway, just wanted to let you know.

[@Rick-fz7tt]

Can a man that is 75 years old do any of these?

[@GymnasticsMethod]

Gradually yes. Check out my prehab videos before