How to Increase Work Capacity With Training

[@PYKTube]

Your production quality is beyond impressive nowadays Hope you blow up in subcribers soon -An old subscriber

[@TheBioneer]

Thanks! It used to be so bad lol :-P I still have things I want to fix (better mic for starters!). Thanks for sticking with me :-)

[@PYKTube]

@@TheBioneer you're like a big brother to me i fell in love with functional/strength training after watching your videos and switched from bodybuilding to olympic lifting i am enjoying every second of it

[@manishbhari9193]

Yes man

[@samrightnow]

My work capacity increased significantly after incorporating aerobic cardio. Nothing crazy, just 30 min a few times a week at a lowish heart rate. And added a lot of walking on weekends.

[@cezarionescu75]

I've been watching you for like 3 years, you are improving on an exponential rate, keep on going.

[@TheBioneer]

Thanks man, and thanks for sticking with me :-D

[@CertifiedRealism]

@@TheBioneer Im surprised the gov hasn't taken you away to work for them and you havent disappeared

[@Tre3141]

This is something that I needed right now, I have been doing absolutely no exercise for a while, now I feel like I need to sleep 12 hours a day, and have no energy or willpower to do anything. This morning I felt better so I ran for 5 minutes and almost felt like I would pass out. It is amazing how fast the body adapts by getting rid of unneeded energy stores, this is from someone who has had time periods of 90 minutes of strength training and 20+ minutes of cardio 6 days/ week for months at a time. It is a problem that also faces a lot of school athletes, they don't ever train unless their coach is yelling at them, and after they graduate they loose any fitness they had before. I am realizing that any certain level of physical fitness is not a good goal, but the best goals are the process of doing. Eg; "I want to run an under 5 minute mile" (you do it once then stop training) vs "I want to run an under 5 minute mile once a week, while gaining physical strength".

[@TheBioneer]

Great advice, focus on the short term goals (train every week) and the rest takes care of itself. Hope you get your energy back soon :-)

[@Tre3141]

@@TheBioneer Thanks, I am sure it is a combo of bad sleep habbits, nutrition, and exercise.

[@Tre3141]

The Bioneer Just wanted to reply again because I just realized that my first comment might have made it sound like I ran a 5 minute mile, I am nowhere near that level of fitness yet. I am planning on using your suggestions to up the work capacity over time. In pure cardio that would be increasing time by 2.5 minutes on a weekly or daily basis. Once I hit 25-30 minutes I switch to an interval training of sprint/jog and a lower body calisthenics circuit. For strength I am thinking about staying as simple as one set to failure of pushup, pull-up, sit up, lying rows. As I get the reps up I would increase the difficulty and start throwing in mechanical drop sets.

[@himbo7772]

I increased my work capacity with conditioning. The beginning of my workout is a light HIIT workout. I do accessorie movements in giant sets. So it's my main movement, then go into my accessory movement *immediately*, if it's calithensics I'll do amrap for 30 secs if not I'll do a normal set of about 8 which is 30 seconds anyways. Rest for 60 seconds and then go back to my main movement. This is also a good way to add volume to smaller muscles as opposed to a conditioning routine that I usually do. In case I get messages about how that'll ruin their workout, Brian Alsruhue does this and he's one of Maryland' strongest men, is capable of deadlifting cars, walking kegs for a mile, lifting up 200lb. Atlas stones and so forth. Just lighten up the weight for a week or so and you'll find that you no longer find sets of 8 to feel like marathon

Hiit , running the basketball court, sprints , masssive amounts of jump rope. Push ups to max for sets with super set pull Ups. All after workout have actually helped me no problem with gains.

[@crounos2]

Man i wish you had more recognition, your videos are always extremely informative and super entertaining.

[@DoggyNivlem]

Can you do a video about training for the military?

[@panosm.8041]

Lots and lots of pullups, situps, pushups anf running. If you wanna level up, just do all those with a weight vest.

[@Godofdeath805]

It could be valuable. If your curious there are channels dedicated to it already. If your hardcore about it Google recon training and there is a pdf set up by a former seal to help prep people for marine recon selection

[@overlord6815]

Military training is simple depends on the branch you join. I'm in the Air Force, so we still do the old school push up, crunches, and run PT test. But the Army and Marines I know for a fact do alot more than that.

[@alainerookkitsunev5605]

Grab a back pack. Pack it with weight (books, water jugs, you name it) , do long fast walks and jogs with it, run as often as you can (run shorter distances fast rather than running long distances slowly) eat and sleep well, you will need this to gain strenght and recover. Pushups, pullups and situps will cover most muscles of the upper body and these are tested to determine your strenght in military, aim for 40 situps and pushups per minute, this shoud be good for a recruit. (! Optional! Dips and lunges are also good exercises, you can also fill a bag or something with sand and throw it around, throwing and lifting rocks, sandbags logs etc will benefit you.) i personally woud prioritise on the eating and sleeping to recover, and running 5km or something everyday trying to beat your previous times or generally improve. Gl!

[@alainerookkitsunev5605]

Ps. When i said aim for 40 pushups and situps per minute i meant to say aim to be able to perform 40 pushups /and or / situps in a minute

[@curtis1872]

Big fan! Can I make a suggestion? You’ve done a lot of superhero like training videos and they’re all amazing. Can you make one about Tom Hardy’s Bane? To this day after all these years still bothers me how a small (very talented) guy managed to look so big and intimidating to the camera for this role. Big traps! Although it needed some extra fat, is an example of pure dedication and for many skinny guys a dream come true. I’m sure you can find a lot of material to talk about this topic! Thanks, keep up the good work, we see you!

[@theoldhuntsman7881]

I highly reccomend making a Metal Gear Solid Naked Snake/Solid Snake video. Be interesting to see what kind of training you can come up with.

[@Damin-Danger-Ledford]

I sawr a video mo that made fun of snakes extremely large & popular backside. It went along the lines of constant guard alerts fro,m uncontrollable ass-clapping. It was pretty funny. But the video he co,uld make might go along those lines.

[@hopperhelp1]

Hell yes thy would be awesome. I’d do that workout in a heartbeat.

[@IsmashedtoRedbone]

Ladder climb 3xWhat a thrill

[@denizyildiz9230]

Watching The Bioneer to become a super saiyan. Great vid as always, can't wait for the Shaolin video!

[@retrohero09]

what I've been doing with hammer press (and I need to do it with other exercises) is start off with one plate, work my way up to my max each set, then decrease the weight each set, then work my way back up again until I get 10sets in. It's helped my endurance and boosted my strength so far after 2 months

[@diarmuidbrady8987]

Video editing is improving like crazy!

[@TheBioneer]

Thanks :-D

[@jeanlukvolker2358]

I started back at low weight and low speed for several sets and increase at a slow rate for the last 1+ month. I'm able to run for about 30 minutes again and I'm lifting heavier weights for the same number of reps. I'm improving by 5 percent at a time by modifying the 10 percent rule. So my ability to recover will be far better and I will still improve.

[@AmitSingh-ck3rp]

Grest video as always.I don't know why but I feel like he is always happy and smiling and that makes me happy.He must be a really cool guy.

[@calin6327]

I love your training hacks. But I would LOVE to hear some of your discoveries about diet and nutrition as well. Maybe when to eat, what to eat, how to combine, carb cycling, maximize rest etc. Would be great :)

[@discobombulate]

Big respect from Germany

[@godfather9253]

love your channel bro i use some off the best stuff out there for working out but your stuff all ways gives me a good jumping on point to keep getting to the next level so thank you very much buddy

[@jameswoodall9261]

You and Gregg Nuckles train for different things but by wathing both videos, seems like all avenues would be covered. Great video!!

[@michaelschwartz812]

Your videos are some of the best around that being said you know you run like a old school power ranger.

[@TheBioneer]

Haha! You are not the first to have said something similar...

[@ethangriffiths7802]

Another great video, production is getting even better. Ever looked into nose breathing over mouth breathing, for overall health and posture, been reading and watching a lot on it lately and it seems to be one of if not the cornerstone of health and posture

[@consti1782]

Already 71k !!!!!!!! I‘ve been watching and learning from you for quite a while and honestly the video montage is becoming more and more amazing😍 Keep up the good quality and work❤️❤️❤️

[@TheBioneer]

Thank you!! And thanks for sticking with me :-D

[@sugarray5974]

The editing was insane on this video👍

[@tristanwegner]

concentric only is often that that easy, but thinking of adding friction makes it easier, because it resists in the movement direction, thus making the concentric even harder, but the eccentric easier.

[@thejoelrooganexplosion2400]

Love this channel!

[@thesophisticatedtarzan1797]

*That clip from Dragon Ball Super was on point though* 👌

[@RapidBlindfolds]

your training videos are so sick and inspiring, finding myself going back just to rewatch something like did he really just do that????

[@gcvdon7124]

first, thanks for the value. One of the best channels, up there with Charisma on command. Is Grant sill alive?

[@TheBioneer]

Thanks man! I love that channel! And he is!

[@gcvdon7124]

@@TheBioneer will we see anymore martial art content from him?

[@harrisashraff]

awesome video brother... promoting quality information in a world filled with misinformation....you deserve more views and subscribers....

[@epicmemer7543]

So if I did 5x5 heavy squats, would 100 or so bodyweight squats at the end be the ticket?

[@DustinMillerPolyInnovator]

whoa the production quality bro. gj

[@TheBioneer]

Thanks!

[@AurelienCarnoy]

I love that the video start with you talking straight about the subject while we see clips of your achievement. Very inspiring. But it makes me wonder, "what supplements are you taking?" Thank you.

[@TheBioneer]

Thank you! And lol just a bit of choline, inositol, cordyceps, vitamin D, and creatine!

[@AurelienCarnoy]

@@TheBioneer on choline, it is a marker for cancer, i say that I say nothing. Latest study. kzbin.info/www/bejne/rmTcoWOliclkj6M

[@Kakashi75]

Would the addition of a ketogenic diet be helpful in supplementing this kind of training?

[@CherieDeDieu]

Love your videos. Kindly consider talking about lower body/upper body splits; whether they are the best for strength training and how they compare to the other splits. Thank you.

[@Kingfuconan]

this edit is insane!

[@nycbike73]

Another great video. I know this is of topic but I’m looking forward to an update on the batcave video you did in the past.

[@TheBioneer]

Thanks! And awesome, I shall get to that soon!

[@SamBarrass]

Hey man. Been a subscriber for a long time and always enjoy your content. I would LOVE for you to do a video covering microdosing psychedelics.

[@TheBioneer]

This fascinates me too, though it's a controversial topic! I'm doing a video at some point soon on a 'flow state nootropic stack' and I'll definitely be discussing that there...

[@selflessly101]

I needed this.

[@AgoodMan_369]

Awesome video! Thank you!

[@AurelienCarnoy]

Ha ha ! Thank you, I knew that pyramid work out was awesomeness. Thank you for the concentric tip, i didn't think of incorporating that.

[@TheBioneer]

It is! And np, I found that really interesting when I discovered it!

[@jacksonswilde]

How would you go about increasing work capacity without increasing mass? I imagine if you do multiple sets of weighted pullups you could get pretty big. Would you just take longer rests like 5-10 mins per set but do 2x as many sets or something?

[@kouxiongpeterhawj]

Increasing muscle mass is a reaction caused by a challenging stimulus. If you are being challenged constantly by an adequate stimulus, you will inevitably build muscle. HOWEVER, to become huge like a bodybuilder will take more than a year and large amounts of properly structured strength/resistance training and adequate nutrition.

[@BasicallyBasic]

Did I just hear you say nightwing training? I'm definitely feeling the aster!

[@jtucker4462]

Yes! I'd especially be interested if it includes Nightwing's training in relation to close combat weapons, how he develops his fitness to enhance his abilities in fighting.

[@JusticeMan456]

You should check out Joel Jamieson. He has trained athletes and military. I've been doing his training for several weeks and am curious to what you find and think

[@TheBioneer]

Thanks! I will! How have you found it?

[@sjustus7]

@@TheBioneer HIs website is 8weeksout.com

[@reduanulhaque0016]

one of the best chenels I have subscribed 😍😍😍

[@TheBioneer]

Welcome aboard!

[@reduanulhaque0016]

The Bioneer 😍😍😍

[@fabricemichel7336]

I love your videos!!

[@rockitmorton]

A lot of information here, good video.

[@Peshur]

Great channel. Any chance of you doing a vid on Dan Johns "Armor building" please.

[@sapinva]

One easy way is to distribute the extra work load into more sessions per day. If you can do 20 minutes of an exercise two times per day, you can likely do 40 minutes once per day. And probably the most common point of failure, regardless of method, is not getting enough carbs to support the extra work, whereas you run out of energy and also fail to fully recover.

[@jameswoodall9261]

Forgot to say, "I share your videos with several friends.

[@Alex-yr8iy]

Hey bro thanks for the video I appreciate it

[@uperzina3398]

For cardio do you mean any kind of anaerobic activity? Would you get the same catabolic hormone, response, if you do conditioning after the workout? Like doing in hiit fashion, 150-200m of rowing machine, or battle ropes for 3-5min? Thanks

[@aswin194]

Awesome mate

[@nelsonkiiru7252]

And u got to have the time to work out longer that is the challenge especially with today's crazy work schedules!

[@benbutton5835]

Hi Do you know of any exercises to build back muscles effectively? Have a nice day Ben

[@ronimerta8693]

Barbell row, pull ups, deadlift

[@benbutton5835]

Roni Merta thanks

[@dinninfreeman2014]

Be careful with this tip if your not careful you might faint which can be dangerous so make sure you can do this safely before you use it everywhere, but I've found doing a full 3 rounds of the Wim Hoff breathing and then on the third start working out while still doing the breathing holding your breath whenever you start to feel tingling or lightheadedness and then starting again whenever you feel the need to breath. Again stay safe and don't ever do it in the water or operating heavy equipment

[@marcelloantoniodreier4795]

so after leg workout doing rope jump hiit would be an example. =)

[@ourochroma]

4:47 My arms: 8-bit His arms: 8K

[@Pineboii]

alright so i have plateaued on my bench and squat. what are some example of concentric movement i could do to increase both of those excercises???

[@dario6950]

i do this: start with 8 reps 4 set at every exercise then next workout i go for 9 reps 4 sets, and so on until ich reach 12 reps 4 sets, then i go back to 8 reps 4 sets but this time with more wheigt

[@TheBioneer]

Nice! Interesting variation on the workhorse programming there :-)

[@dario6950]

@@TheBioneer yeah made it myself, its great because you automaticly deload the total volume at the end and then slowly hit the new volume pr again and again. the progress is like a zigzag that rises

[@franciscoaguiar2120]

@@dario6950 That's called progressive overload

[@ArtbyPaulPetro]

Resistance finishers can be a real butt kicker to get through but they can make huge changes in your level of fitness! as Brian Alsruhe likes to say "Embrace the suck" lol

[@DeathGrind_SlamGod]

Been a sub for years been a few months since I been on here watching ur videos really missed it huge question why was there a douche bag v shred ad on dis video lol... wasn't expecting that haha.. ur all I need for my mental gym performance bro you're the best.

[@deanherde805]

I'd bet that an eccentric only training program would yield results at least as good as concentric only.

[@TheBioneer]

Tim Ferriss recommends something similar...

[@antonsanmartin511]

Two words as good this advice... GIANT SETS

[@TheBioneer]

Fo sho!

[@robkilby8565]

New subscriber, great channel. Hopefully you can do something for us more "mature" chaps 😉

[@YoUsSeF-jg4zk]

Is bag work"boxing" after workouts good or bad????

[@chrisawesome3091]

Does DOMS hurt strength and endurance because of the mental pain? Or are the muscles physically less capable than before because of DOMS?

[@DarkestKnight2424]

Can you do a Video for military training? Or military athlete,?

[@AM4ESoundslayer]

so basically if l want to be able to do more push ups (for example) while also increasing my strength l can do: 10 weighted push up of my max in the first session of training then in the next 2 or 3 days(second session of training) l can do 20 non weighted push ups

[@sebastian3358spawn]

Anyone knows why did he cover the book cover with his phone?

[@johnmickeyhsabo4619]

Does bandwork count as concentric only work?

[@TheBioneer]

That would depend on how you were lowering it and how strong the bands are - definitely could do!

[@silatguy]

And this is why really low volume/high intensity workout programs don't work very well-small work capacity and too high of a strain on the CNS

[@diarmuidbrady8987]

silatguy well there’s pros and cons to everything

[@chaumetlouis19]

Higher rap ranges increase myofibrillar hypertrophy too. Some studies have shown that is does so as much or even more than lower rap ranges.

[@Megaliam1999]

You're looking ripped, keep it up mate!

[@TheBioneer]

Thanks! :-D

[@manishbhari9193]

Do you know about wim hof method?? It can double your push ups I have tried it and it works

[@juanesteban8938]

How do you feel about doing burpees at the end of a weightlifting full body workout?

[@christigiris9830]

Add cardio on off days

[@nicholashoulemard4786]

My name is monkey, I also study and practice in the ways of unusual training methods. I've just started diving in to the importance of jaw and bite strength and was wondering if you could do some research and put a video together on training jaw and bite strength, I've read it correlating with overall body strength..?

[@sandeshchoudhary6674]

Is work capacity equal to muscular endurance + cardiovascular endurance

[@sentientthundertank2079]

I just use resistance bands at the end of each work out to rep out doing the same exercise

[@calebmckinnonnb4019]

Could you do nightwing because he can bench press 500lbs but is the worlds best gymnast, Bye the way love the videos there really high quality

[@jakobescher7592]

u should lead with the synth not use it as a fade out ... but thats just my opinion nice video as always

[@KurtAngle89]

Great content as usual! Now, a question: how can i train my legs if i have serious trouble in my knees and almost ANYTHING hurts?

[@GDoggy-em2xc]

You shouldn’t be having knee pain. You need to see a physical therapist to help you figure out what you are doing wrong.

[@markl4730]

If I didn’t improve my work capacity I wouldn’t be able to do what I do (sprinting 4 days a week, long run once a week to maintain endurance (13+ miles) rucking once a week, and 4 days a week doing powerlifting

[@parthkaushal1596]

Viral Fever. Feeling like shit. Any unconventional tips for recovery?

[@TheBioneer]

Sorry to hear it, hope you feel better soon! One tip - spend some time outdoors. Vitamin D has been shown to be excellent for helping the immune system fighting colds and viruses - superior even to C!

[@parthkaushal1596]

@@TheBioneer Thanks a lot!

[@PlayfulTraining]

I feel like a good example of increasing work capacity is when Goku and Gohan trained to stay as Super Saiyans naturally :)

[@mrman8364]

Increase your endurance and mental muscle.

[@kap3xgear104]

Great work your channel is the best you address all the questions I have.... my favorite is the Batman training video ...:..Do you have a Instagram?

[@genoneutrino2041]

Damn bro you get down.

[@sadrishmarasini4040]

Your subscribers will now explode

[@matthewdamsta8259]

6:24 *dom mazzeti wants to know your location*

[@rohanjosi7081]

Seems like something Batman would find necessary as the guy has to spend entire nights beating people up and clamouring around Gotham. Would push ups be a good finished after a push day?

[@silatguy]

yep. Josh Bryant, a guy who trains some of the strongest bench pressers in the world has most of his strongest clients doing 100s of pushups a week. The key is grouping them in cluster sets where you avoid failure but slowly build up daily or weekly volume. For example if you could do 30 pushups non-stop grinding to failure you might start 5X10 3X a week doing all 10 reps powerfully and explosively. Then working to 5X20 etc. Its not about getting fatigued its about doing (good) reps for more total volume. I did this for close grip pushups and it definitely helped my bench

[@TheBioneer]

I love this, thanks for sharing! And absolutely agree, high rep press ups are fantastic all round

[@1igonin]

My greatest tip for work capacity is to increase ones mental pressure like this: before the workout imagine that you are the most weak, hated, mocked and alone person in the world and then say to youself that if you don´t complete the workout (I do once a week a 1h45 bodybuilding one in which I execute 60 reps of 1 exercise for each and every muscle of the body, this way there is no other overtraining than mental overtraining lol) you will indeed be such a pathetic person. You cannot imagine the kind of power, focus and motivation such fear-induced mental state will put yourself in until you try. This is my Bow and Arrow Pressure Technique (pull yourself back so that you are compelled to project yourself to the most far-reaching front). Also one feels an incredible pride and joy after (the greatest champions and motivated people are always the ones who have experienced the most self pressure because of life, bullying, domestic violence, war etc., even Goku only reached super sayan state after seeing the death of his friends, Broly after experiencing isolation and discrimination or Naruto´s Uchia only reached their sharingan after experiencing an incredible amount of pain and suffering).

[@AurelienCarnoy]

No need to put oneself down to rise up. Just move as you do and know that you are. Space and time is created in one breath, as you speak it. Lift the human suffering into peace with every rep. Blast with a compliment And be disarmed by loving gaze. Thank you for inspiering me to share my life with you. Feel free to do what you do, or crank it to a whole new level. One man, one universe. Oh brother, it is the same. Thank you, i am glad it is working for you.

[@1igonin]

@Angel Aniki realizing your current state will not give you the power to increase your focus and motivation, a static object cannot project itself without a push from something else (being the push the extra-pressure one puts oneself in).

[@1igonin]

@@AurelienCarnoy we cannot surpass our current level without taking advantage of and accepting the possibility of ones deepest fears realization, we must face them, bring them to ones mind as a mean to convert such negative and paralizing energies in positive and self projecting ones. Being in a "blessed and thankful state" should be our normal posture along the day and life but if we want to reach new levels of adaptation and evolution we and every living being need real self projecting pressure, life is all about carrying oneself in the middle of pressure as a mean to transmute unchoerent frequential lieing energies in coherent or materialized harmonical forms. Like I said above, a static (peaceful) object cannot project itself without a push from something else (being the push the extra-pressure one puts oneself in). In the end it is not self-devaluation but self-empowerment I am talking about. Thanks for you comment.

[@1igonin]

@HAYAO LEONE self strengthening processes are always masochistic at some degree, its the only way to train oneself for the worst life circumstances, at least while putting oneself in disadvantageous situations one has the control over their effects on us. Even the simple act of taking a vaccine is a masochistic action itself, what matters is our protection, system strengthening and self harmony capacity in the end.

[@1igonin]

@HAYAO LEONE Why? to strengthen oneself and to face ones fears and deep tensions is to become free from weakness and self destructive vicious cycles, is to be liberated from the human self restrictive condition. It is the opposite of bad karma. Even Jesus calmly saw the Devil in the desert before totally freeing himself from his deviant influence. Humans engage in bad karma because they flee from their deepest fears and refuse to act upon them as mean to transmute their power into something really good. Lack of courage and strength imprisons the mankind.

[@vvk]

@TheBioneer After 5 years do you still believe in what you preach here? Or have your thinking evolved? In particular training like a bodybuilder will NOT IMHO be the best approach if you want to train for endurance. For my goals of mountaineering and trail running I got best results from practicing the sports but in terms of preparation running stairs and doing pullups and pushups at the top of the building was a close second.

[@TheMarshmellowLife]

Strong and out of shape.... Didn't expect to be called out in the last few seconds of the video

[@starkiller258]

Your video's are like drugs. So addictive. Give us more?

[@TheBioneer]

Haha awesome! More coming up!

[@calin6327]

that editing tho

[@danielismarkevicius6369]

Now i can become the ultimate manual laborer

[@dmullen1994]

Lol why is there just a phone on top of the worlds fittest book when you cut to a picture of it?

[@TheBladedOne]

hindu push ups it is

[@sheadoherty7434]

Ah crossfit, doing olympic lifts for high reps. They wonder why they aren't respected.

[@brianboru6685]

1000 kipping pullups though bro

[@sheadoherty7434]

@@brianboru6685 translates to about 5 floppy fish, right?

[@patrickstar1439]

Spinal

[@AurelienCarnoy]

CrossFit has a point, if you have 1000 pull-ups between you and your next meal, form doesn't matter, efficiency is key. it doesn't matter if a dude who called him self a judge is telling you, "you are not meeting my expectations". Same goes for bodybuilding's judge who don't like hair. But again, what do you expect from a judge but judgment? Let your body tell you how you are doing. Explore the possibilitys of your body. You only get that chance once.

[@sheadoherty7434]

@@AurelienCarnoy "form doesn't matter". No wonder crossfit has so many injuries.

[@tw3638]

aka Muscular endurance