Full Back Workout After Not Eating for 3 days

[@BigJamesGraham]

I like to believe that you don't even live there and just do deadlfts in their parking lot

[@legral]

I like to believe he hates the people or the store connected to the parking lot and likes to intimidate them on a weekly basis.

[@AlmostlessThanHuman]

Fasting is how i lost 125lbs before i stopped i was doing 5 day fasts

[@atlaspowershrugged]

Congratulations dude! I think longer fasts are great for bigger goals. I'm only trying to lose about 10 more lbs so I keep it pretty short

[@AlmostlessThanHuman]

@@atlaspowershrugged yeah I was doing the longer fasts in a attempt to tighten some of my loose skin I have a minor amount especially with the amount of weight loss but its still enough to ruin my physique from an aesthetic perspective

[@bce6936]

Do you worry about muscle loss?

[@AlmostlessThanHuman]

@@bce6936 I since stop fasting but according to the stuff I have read muscle loss really is not a big deal even up to 5 days as long as you continue to stimulate the muscle and because of a large increase in hgh that happens with long fasts

[@AlmostlessThanHuman]

@@bce6936 and of course you have to refeed properly

[@infinitejinpachi]

The 4 food groups Seed oils Oatly Microplastics SSRI's

[@SaturnReturns]

Good man, that is how you live forever.

[@nickvoelker7180]

Alex got me going on the wide grip pull-ups too, it's worth the investment. My wide grip now matches my close grip, and you can see my teres through a sweatshirt. Good stuff.

[@dusk6159]

Yeah reaching a certain level on those will make your upper back great no matter what. Alex and the great Columbu are some of the best bodybuilders to me Although, funnily, to get Franco's lats I would get chin ups instead of his great wide grip pull ups

[@naturalsculpting1270]

you are the ultimate minimalist training guy

[@scoobtoober2975]

Wet jeans mobility is about the worst. Like putting on pajamas after a shower. Great dedication. I love to run in the snow, no shirt. New found stress relief.

[@trainmoveimprove]

Thanks for sharing this Atlas! I did a lot of 2-4 day fasts a few years back, but never tried heavy lifting sessions during them. I'd be curious to see how I performed. I did do some light cardio and remember feeling very sluggish on runs. Do you ever do cardio fasted? Do you perform well? One of my favorite things about fasting was how the hunger would gradually increase during the first day and then utterly disappear after that. And I've never felt as alert and creative as after 72 hours fasted. It truly has to be experienced to be believed. I'm not planning on cutting anytime soon, but fasting will definitely be my go-to method next time I decide to cut some weight.

[@CRUSHEQUITY]

Thats so cool bro, I started my weight loss journey last November (546lbs and now 466lbs) I also did a 3 day fast and broke it with a Heavy Zercher Squat workout. Just 6-8 (can't remember off top of my head but vid is on YT) sets to failure. My whole training is very simple, I just take most everything to failure. But anyway, I did my first 5 months using just a cheap standard barbell and dumbbells so did all my squats Zercher style cuz no rack and ive been doing these "Zercher Curls" what I call em as a variation of Jefferson curls since I didn't have a platform and It's one of my favorite back exercises now. It's interesting how you described em as well cuz thats exactly how I felt, like a reverse sit up/standing reverse hyper. But I built my whole back initially (first 5ish months) doing nothing but aggressive bent over rows and zercher curls along w/ kettlebell swings and I completely OBLITERATED lifelong back pain to where it's literally ZERO. Nothing. And doing aggressive rounded back exercises is what did it. I just joined the gym and Deadlfited 405x4 Raw first time. No straps or belt or anything. All from 160lb Bent Over rows and 110lb Zercher Curls (also w/ lots of pauses where I Hold the stretch) I saw your podcast w/ Bromley a while ago too. I love your unconventional training as I love tinkering with shit too. I created my own bodyweight hamstring exercise as well cuz I couldn't feel RDL's (Just too fat/out of shape to do em lol) I call em Pumpinators and they definitely work. I got a Hamstring peak and I did almost nothing but zercher squats and Pumpinators. Just now finally feeling hamstrings doing RDLs.

[@user-he4ef9br7z]

Wait. I want to train in the rain shirtless without food intake.

[@wearetheremnants1615]

Never seen side pullovers.. i think this might help me with my hip tightness

[@ProteinMArchives]

When are we getting APS Pullups footage

[@TheMarkTenification]

I've been watching a lot more content that advocates strength training and high protein intake with calories at or maybe even slightly above maintenance, "reverse dieting," as opposed to caloric restriction and lots of cardio. The idea being that cardio and calorie deficits destroy muscle and your metabolism long term, resulting in rebound weight gain and a worse body composition. The "reverse diet" is meant to stoke the metabolism and take advantage of newbies recomposition potential. I've often wondered if maybe the strength training component isn't the biggest key to that strategy. How can the body not spare, nay, prioritize still building muscle when it's getting a clear message that it NEEDS to be stronger based on the training stimulus. I'm writing this before watching so forgive me if this gets addressed in the video... That said, is it safe to say you have found the training stimulus to be more important than the nutritional input for sparing muscle in a defecit? Do you engage in compensatory eating after a fast? Again, apologies if you've already addressed this; I'm moments away from pressing play.

[@joeldoxtator9804]

The only barbell rows I like are narrow grip rows. It is the only way I feel anything from them as it increases the range of motion.

[@cglnarcissist5700]

Please make more workout videos in the rain ❤

[@3nder93]

I always thought fasting counted as 'crash dieting', so i avoided it. I have about 20kg to lose and ive been struggling. Going to give it a go.

[@DiamorphineDeath]

Check out the warrior diet by ori hofmekler, or any intermittent fasting stuff he developed way back in the day. Fasting is super beneficial from a health perspective, autophagy is fantastic…I.e the cannibalism of bad cells in the body. Be smart with it, and still lift while you fast as your body will maintain your mass.

[@oldercloudify]

started performing Zercher squats because you, sir!

[@atlaspowershrugged]

Glad to hear it!

[@oldercloudify]

I want to perform Zercher deadlifts as well, but I’m taking it slow.

[@TheEthanFausett]

I'd be curious to see what a more squat/quad focused workout looks like for you.

[@Julez108]

Jefferson deadlifts in vibrams? Fuicking next level

[@garrettbaratheon567]

Awesome video. I started playing with extended fasts last year to get really lean for the first time in years, I don’t think anything is quite as efficient. I mostly did alternate day fasting with occasional 2-4 day fasts. Also been having back issues since late November after a bad pull, found the QL raise a couple weeks ago and my back had been feeling great. Unfortunately tried a heavy rack pull Saturday thinking i was “finally healed” and snapped my shit up again. Just gonna keep doing core and QL raises and wait like 6 months this time.

[@dddigler.89]

hell yeah! awesome video!

[@anonymousman4419]

Forearms, and hopefully you go into the pronation, supination and the othe motions that could potentially alleviate elbow tendonitis.

[@darkclownKellen]

Strength training after 3 days of fasting is a different kind of drug. These fent heads now of days will never know the true face of god.

[@nmnate]

I've really been loving 'yates' style rows, pretty strict but torso at maybe 45 degrees. I think they've been a great trap builder for me (probably rhomboids too, but I have a hard time observing changes there ahah).

[@Hakan-Firat]

When do you start the fast, after your last training session before the fast? How many days of recovery do you generally wait for?

[@mortsnerd5100]

So what's the longest you can go without significant protein before you start losing muscle? I mean approximately.

[@yassenredwan8297]

Eager to know, I am not near his level and im always afraid to lose muscle if i missed my protein shake.

[@wearetheremnants1615]

I think probably a week before you would notice

[@mortsnerd5100]

@@wearetheremnants1615 That's pretty long.

[@eliapoykko5501]

Great workout! How many sets did you do per exercise?

[@cameronstrickland8860]

How do you do your multi day fasting? like fasting 3 days a week? or just fasting for 3 days to lose weight quickly when needed

[@zxxcvvbbbnm4274]

You are always doing something I thought was literally impossible previously. Are you doing multiple workouts during a fast? Or was this 2 days off day 3 fasted. Either way insane.

[@Not-Lunar]

You are the man! What weight is a good goal for the Jefferson Curl in % of body weight and is there a difference between the Zercher version and the straight arm one of a deficit?

[@KeterMalkuth]

Not an expert opinion, but I'd generally say to aim for about 50%-66% of your conventional deadlift weight on jefferson curls. The zercher variant IMO is significantly harder and better for mobility. Much more lat activation, feels better loaded at the top of the movement, feels like it pulls you deeper into the movement. Straight arm seems like the best place to start learning the movement though, just because I found myself relying too much on the hamstrings and glutes and not getting enough spinal erector activation when I jumped straight into zerchers. Straight arm helped me to simplify the movement enough to really dial in the controlled rounding of the back to load the erectors more. That's just my take though, others may disagree.

[@Not-Lunar]

@@KeterMalkuth Yo dude thanks, but isn't that a little heavy? I wanted to do sets of 15-20 reps

[@wearetheremnants1615]

​@@Not-Lunarstart with an empty bar and add as you go

[@andresroman9544]

how much weight do you use for the side pullovers? for how many reps?

[@danielgov3505]

Hi, can you explain more about your fasting? first time hearing about a giant fasting

[@josephparkes242]

Is it normal to use mixed grip with straps? I've only just got straps and I thought double overhand was the standard

[@maximisatwat]

cardio 1-4 h during the week and while fasting really adds to the fat burn. Fasting alone isnt really that fast, You need a few cardios to prompt real fat loss. Esp if you regularly fast. The Fasting doesnt effect your lifts when your conditioned (or not much), BUT, when you eat again then it will wreck your lifts for around a day until your body is restored. The restore zone after a fast wrecks your atheleticism for 24h

[@Gnomeyyy]

Do you perform another top set of Jefferson DLs with the opposite leg forward?

[@Socsom]

Why are you working out at an apartment parking lot in the rain?

[@veliborvasovicofajax5358]

MAn this Gentelman is BAd Ass...not only is he strong and jacked....he works out in street clothes too in a parking lot...!!!!!!! Legend!!!!!!!!!!

[@legral]

Great oldschool exercise selection. I guess this wasn't a dry fast, correct? Thanks for posting!

[@runix2189]

You have a really strong posterior chain but I don't see any good mornings from you. Bruce Randall built up his squat without squatting doing them. You ever try training good mornings?

[@Mukation]

Maybe a dumb question, but do you still try to hit a weekly protein intake or are you just fasting and only eating normally on you "off" days?

[@penumbramine]

eating oatmeal while i watch this, i hopey soul will be forgiven. those zercher stone lifts seem dope ill have to try those

[@Abdo.R.Mohamed]

So u haven't eating anything for 3 days straight ? , so only water then ? (and my friends were calling my Crazy for going to the Gym in morning during Ramadan when i first wake up while fasted haha , i'll send them this video for sure)

[@anonymousman4419]

Water is the key my friend. Unless you fast in North Africa or the Middle East, in the middle of the summer, and go to the gym during the morning, it's not that big of a deal. Your body learnes to use stored fat for food but water is trickier.

[@yassenredwan8297]

Wondering in what phase long fasting will start causing atrophy to muscles, I mean weight lifting is not an easy task and it puts a lot of stress on the whole body + this style sounds like aggressive cut style which is not recommended at all.

[@Abdo.R.Mohamed]

@@yassenredwan8297 i believe that maybe the human body can adapt to WAY more than what we think it can , and more importantly to what the "studies" shows .. (Like for example the "don't flex your spine underload" thingy back then)

[@umerbsr]

fasting in ramadan helped me lose 9 pounds, nothing crazy but something to note i guess

[@Jafmanz]

water.... you will gain it back in a week

[@89sharlo]

Cool dude

[@JohnSmith-ck5qk]

If you think about it in the ancient Greek times or really just any time before modern industrial agriculture one bad harvest and you and your whole village/town are forced to cut for months, and yet the greeks or bronze era folks still got jacked

[@WarriorFromV4LH4LL4]

For the algoooo

[@ezradanger]

I'm honestly surprised that you have a legal responsibility to tell them. You obviously have an ethical responsibility too, but I'm just really surprised that you also have a legal one too.

[@Trezker]

Well, you can't stop training just because you're fasting. That's just silly. Besides, historically when you lacked access to food it just meant you had to hunt harder.

[@fitnessenjoyer6223]

noooo you cant bend your spine like that it's heckin bad for you🤓