How I Reached My Fittest Physique

[@realsamg]

Missed your fitness videos man, gotta see more, you’ve got a ton of value to share!

[@CoalHastings]

Tough to make them, as I feel like I just repeat the same principles I’ve been preaching for years. So many good fitness videos on my main channel if you go back far enough

[@highsol222]

This just reminded me there's not a one-size-fits-all approach to fitness. Cardiovascular health is important, but I want to treat my running like you treat your leg days..keep it to a minimum lol. But running does work wonders for weight-loss though, I can't even argue against it.

[@1_Divinity_1]

Congrats man, proud of you. Thanks for the tips.

[@CoalHastings]

Thanks man!

[@will.davlin]

🟦wool socks to bed = pre requisite for good sleep🔵⬛

[@Jiggonomics]

I like this laid back style of the channel Coal 😎

[@CoalHastings]

Thanks bruv

[@SkidesGames]

You look great! Thanks for the simple explanation.

[@b1ztake]

I've been thinking about starting up again, so this is a great help, thank you

[@CoalHastings]

Glad i could help

[@s4n179]

Man you are a beat just like me leta gooo beast mode good stuff💯💯🔥

[@thetravelingpen]

I was ripped in my 20s and i did hit daily, long hills and a bridge, at least 6 miles a da and dancing at night clubs 2 nights a week.

[@bayzul7405]

Your upper body, thats rad. I didnt think my rework would be similar, im trying two regions. Chest-back, 2 exercises for 2 regions, 3 reps/exercise. 2.3.2, 12 sets in 30m. I'm trying rest days and i do feel bit better, and can focus rest of day avoiding law diminishing returns of prior

[@CoalHastings]

Are you aiming for strength or hypertrophy? 3 reps per exercise is quite low

[@bayzul7405]

​@CoalHastings 10 reps/set for hypertrophy. Target two groups with two exercise, three sets. I changed this due to prior workout one exercise four groups plataeu'd for few weeks. Targeting select groups a day I finally feel soreness again; i think people occasionally focusing select groups in favor "winging it" having done myself at home

[@flyaway6671]

I've never seen a routine from someone with decent sized shoulders that completely misses out any kind of shoulder press, that's interesting. In fact your shoulders are the probably the most impressive part of your physique lol.

[@CoalHastings]

Genetic strongpoint. I will say though what i forgot to leave out is that for my last push set, instead of supersetting with weighted dips, i do just one set of shoulder presses. maybe that one set does it alll haha

[@common-ze]

hey man, I would love to hear your take on depression or something close to this, what do you think a individual can do with such feelings, because im sure you had a lot of bad moments in life, would be interesting to hear how you pushed through and what you said to yourself

[@will.davlin]

@@common-ze wool socks to bed try it for mood

[@CoalHastings]

This is at the core of the majority of my self improvement videos on the main channel. If you watch the playlist you’ll find a ton of tips. But to leave you with a simple answer in this comment: Life has conditioned you to react a certain way to things based on your upbringing. How you feel about yourself and your life is a product of everything you’ve gone through in the past. In order to require negative thoughts, you must start questioning them and making small changes in your routine to prove to yourself that you are no longer the identity of the person who is depressed. That, and doing more things that have purpose behind them, eating well, sleeping well, and having a community are also massively important. Suffering is inevitable, but you can become a person capable of conquering any difficult times.

[@common-ze]

@@CoalHastings thanks, man

[@common-ze]

@@will.davlin absolutely

[@harryhopeyt]

Hey mate I absolutely love this video and your simple style routine, I'm really trying to minimalize mine and your results have proven to me that it's the right way forward. Just a question - wouldn't adding a bit of work on the side and rear delts be really beneficial as they aren't worked in compound movements? Would like to know your thoughts. Edit: Also, I noticed you don't do any specific core work, do you think it's hit enough in the rest of your routine?

[@CoalHastings]

First question: yeah, actually what i forgot to say is in the very last set of the push set, instead of supersetting wiht weighted dips i do dumbbell shoulder press, just for one set to get some shoulder reps in. Then, for the last set of the pull set, instead of dumbbell rows, I do TRX band face pulls which hits my rear delts. Personally, my shoulders have always been a genetic strong point so i havent had to do much direct work for them, but depending on what you're trying to hit more, you can change the supersets to look a bit different. As for core: something else i forgot to mention is that usually at the end of that huge legs superset, I'll do hanging leg raises and some twisting crunches using the cable machine and a rope. But only for a set. I find my abs get hit enough with everything else i do.

[@harryhopeyt]

@@CoalHastings Ah I see, that makes sense. Thank you for the response.

[@cricketmun]

Hey man, I know you don’t track calories anymore, but do you have any idea how many calories are in the smoothie bowl? I’m going to start making it

[@CoalHastings]

Easy to pop in the measurements into an app like Cronometer to find the macro breakdown

[@pennytrui1149]

Beautiful physique ❤️

[@Nwong03]

Insane back and shoulders vro

[@CoalHastings]

Preciate it man

[@tylton_]

Hey man, when did you start working out like this? Did you start consistently right away?

[@CoalHastings]

I started working out when I was in college, like 9 years ago. I started working out exactly like this around a year and a half ago

[@none377]

I have a question, I workout three times per week, and each day, I train every muscle in my body for 3 sets. So 9 sets per muscle group per week. I try to vary the workouts. Is this effective overall for building muscle?

[@disintegrate1077]

yes, if you push every set close to failure you should be more than fine.

[@ColeHastings]

Ideally you’d be doing 10-20 sets per week per muscle group, but you’ll still build muscle fine doing that. Maybe add in just one more set per muscle group per workout to see if that produces more results

[@none377]

​@@disintegrate1077 Okay, so I do this routine because I really don't feel comfortable not using each muscle in each workout day that I do. I train legs (mostly weighted squats), chest (mostly bench press), back (varies but it's either pull ups, barbell rows, or both), shoulders (varies between barbell/dumbbell press, dumbbell lateral raises, and back to wall handstand holds), biceps (dumbbell/barbell curls, and chin ups), triceps (dumbbell extension). I these for 3 sets each and three times per week.

[@disintegrate1077]

@@ColeHastings That sure is the "optimal" way to build muscle but most people can make HUGE gains training less sets, especially if they are a beginner. And you dont leave much gains on the table you probably get the 80% of the results while having more time for yourself / other hobbies :)

[@none377]

@@ColeHastings Thank you for your reply Cole. For me time is a factor when considering the number of sets.

[@PokaBH]

Whats with the wool socks propaganda?

[@CoalHastings]

dont know

[@Luke44668]

Is it better to have a rest day every 2 days or once a week, or does it matter that much?

[@CoalHastings]

Depends how you feel. I believe with this routine i have 2 rest days a week which is pretty optimal. What matters if you're trying to build muscle is doing 10-20 sets per week per muscle group. At least one rest day a week is absolutely necessary, imo.

[@DavidArias-ms1nd]

question when you say superset does that mean you do 10 reps of weighted push ups and then go straight into lets say 5 reps of weighted dips and thats one set and you do that 2 more times?

[@CoalHastings]

Yep, correct