Mechanical Tension and Building Muscle

[@timetomakethecalligraphy6923]

I think our man here and the Bioneer would have fun hanging out.

[@thestonecircle]

That would be a dream, huge fan of his work!

[@CompensatoryMechanism]

A collab might just break KZbin. #KajillionsofViews

[@orifine6763]

A must collab.

[@RafelJaggai]

Ill let him know

[@GandBeckz]

This cracks me up

[@RoughGalaxyYT]

I think what draws me to your style of training is that I don't really care about pushing that 1 rep max. I want that power with stamina. I want that farmer strength that can go all day.

[@thestonecircle]

I think that's a really awesome goal to have! Again I think it takes many lifters a long time to decide on that, and again here you go from the start, you'll be there in no time!!

[@blastermaster7261]

What happens when the chips are down, and you need a BIG push and it just ain't there cowboy? Several jabs don't = knockout.

[@RoughGalaxyYT]

@@blastermaster7261 Funny you should mention that. go check his 1 year doing back every day video and listen to the story about the dog.

[@thestonecircle]

​@RoughGalaxyYT haha hey it's awesome you've seen that one! Definitely my scariest day on the job 😄

[@RoughGalaxyYT]

@@thestonecircle And a great example of how your training style works in real life.

[@tacticalchunder1207]

You’re bang on. The fitness world has become so overcomplicated so that people can stay relevant. At the end of the day, training to failure and progressively overloading in any way will make you stronger and your muscles will grow, it’s as simple as that.

[@thestonecircle]

So well said!

[@TreyPenney]

So true,people get stressed when they don't do the workout perfect,but at the end of the day tension is tension 💪

[@thestonecircle]

Exactly!

[@penumbramine]

paralysis by analysis is killing your gainz!!!!!

[@oneanamoly]

Facts ​@@penumbramine

[@brianbachmeier34]

The Stone Circle is on his way to 100,000 subscribers. Let's make it happen brothers!

[@thestonecircle]

Thanks again brother!

[@brianbachmeier34]

@@thestonecircleYes sir!

[@creativetraininghacks]

Yes!!! And then on to the next digit! 👍(Hey, I'm still a bodybuilder at heart, so I'm used to thinking big 😄)

[@CompensatoryMechanism]

#TokyoDriftingtoOneHundredThousand

[@Major.Tom.1973]

This video (and your entire channel) is so wholesome 🙌🏻

[@thestonecircle]

Hey thank you and glad to have you here!

[@therealsnaily]

What a beautiful community we are, always learning and growing in fitness. Also, this book of yours is awesome! Love it so far.

[@thestonecircle]

It really is such an awesome community here! Seems to be pretty unique too, I don't think other big channels know what to do with us haha. And hey thank you so much I'm glad you're enjoying it!!

[@grunkalunka3449]

As someone who has been testing this theory for the past 10-12 months. This is all true. All of it.

[@thestonecircle]

Hey thanks for backing this up with your experience too!

[@marek829]

Man this channel slaps, good stuff man, thanks for the info

[@thestonecircle]

Hey thanks a lot I'm glad you liked this one!

[@tsutchiex]

Your clip running at 6:32 reminded me of Rikimaru from the Tenchu series. Anyway, great video Cody! I also believe that most of us would benefit more from just doing diverse things than finding the perfect thing for X or the most optimal thing foy Y. I think that explains why athletes (people who practice sports, not necessary people in the olympics) tend to have a healthier and more aesthetic physique then people who only hyperfocus on a single body capacity like hypertrophy above all else

[@thestonecircle]

Heck yeah that's awesome :D I'm glad you liked it! Very well said, keeping that variety really does seem to help! There really is a difference in looks between someone who's a pure bodybuilder and someone who uses their body for other things too, I agree completely I think it's more aesthetic. Never been a fan of the super bloated look myself!

[@acgadventures90]

Great video. There’s a reason martial artist / fighters are very strong for there size. They do a lot of body weight work and plyometrics. And ultimately getting to failure is what matters. Simply being good at the skill of bench press or squat doesn’t mean your “stronger” than a fighter who only does body weight training with occasional low rep work for lower body. I’ve experienced this myself, I wrestled with a good mate of mine who’s a power lifter. He squat bench and DL is far higher than I could ever do or want to do. But I’ve done Thai boxing and judo for years and my strength training is predominantly geared towards body weight workout or weighted body workouts. And I dominated during the wrestle. I weigh 85kg he weighed 106 kg and I still beat him wrestling. I’m not even a skilled wrestler, again my training has mainly been sticking and take downs but not actual floor work. Strength is all relative, just because your powerlifter doesn’t mean your strong in other athletic endeavours outside of power lifting. But ultimately just do what you enjoy and are consistant with.

[@thestonecircle]

Very well said!!

[@blastermaster7261]

Say he was equally skilled, that's when the strength would shine through. Respectfully, you are incorrect, it is NOT relative. A good way to look at it is imagine trying to max out and he'd demolish you. That is where the relativity IS.

[@hansnichirin11]

man I just love your videos in nature and the way you're working out and put in effort. you're really going to true path. keep it up my guy plus I love the medieval fantasy music in the background and overall medieval fantasy style, it all goes just so well.

[@thestonecircle]

Hey thanks so much! I really appreciate your positivity 🙂

[@wotdefookbruv]

When I cut weight for a photoshoot, on top of lessening my calories, I also maintain the same weight (60% of 1rm), sets, and reps. However, I slowly lessen my rest time of 2-3min/set for upper body, 4-5min/set for lower body by 5sec. every training session. When I reach 30sec rest/set. That's when I increase the weight and repeat the same cycle. Got that protocol from Vince Gironda. Really helpful for individuals who detest traditional cardio

[@thestonecircle]

@@wotdefookbruv that sounds like a great way to do it! Gironda really was ahead of his time in a lot of ways

[@markcarpenter4049]

Amazing information brother! I love your ability to build into others using your experience and knowledge. I completely agree with what you are saying. Awesome work as always and Congratulations again on the book!!! You are really using your gifts to encourage/guide others towards pursuing health and accomplishing their goals.

[@thestonecircle]

Thank you so much Mark!! For all your support over the years!

[@markcarpenter4049]

Absolutely brother! You are an inspiration to myself and many others.

[@timmyjacobs0]

Got the book in. I highly enjoy the programming sections. It legit does a good job explaining where to fit in the work in workouts. I'm going to read it through tomorrow and leave a review. One love ❤

[@thestonecircle]

Hey thank you I really appreciate that so much! I was hoping that part showed through well. I wanted to make sure the book was more than just a basic guide to the exercises, something with some real value!

[@waguco]

Every time I watch your videos and get to the end, I'm left with this feeling of apreciation. I don't know, your training style just hits the right spot and resonates within me :'D Got the book also, the programs are game changers! Thanks for all the content!

[@thestonecircle]

Heck yeah thanks man! That's what makes all this worth it, it's so awesome to hear others are resonating with these vids :) And seriously THANK YOU! I'm so glad you like it!

[@Cole205]

Cody you should try to get on Art of Manliness podcast.

[@thestonecircle]

Dang that would be pretty cool, true OG youtube channel right there!

[@az9324]

Stone lifting+ art of manliness= ❤❤ magic

[@TreyPenney]

Great work man I really love the long videos 🔥🔥🔥

[@thestonecircle]

Hey thank you man!

[@juanrafaelsolanouscanga9363]

Today’s workout Sandbag to shoulder Bear hug carry Platform loading Land mine twists Ab roll out (barbell) Thanks for the great videos you make

[@thestonecircle]

Heck yeah that's one hell of a workout!!

[@leonardoandrade471]

The thing about getting a lot of strength from lower weights resonated a lot with me, since I've been training with a very minimal kit for a while. a 24 kg kettlebell got my deadlift 1RM to 150 kg last year, and a 68 kg sandbag took it to 179 kg this year. These are no-practice PRs, the only time in each year when I touched a barbell. Push pressing the bag and chaining more weight to the kb for Z presses, plus a ton of one arm push ups and ring dips, and my strict OHP went from 56 to 79 kg for 1RM, too. Awkward implements and disadvantaged variations do prepare you for much heavier work.

[@thestonecircle]

Man that is some amazing progress thanks for sharing!!

[@leonardoandrade471]

@@thestonecircle I thank you for pushing me over the line to get a sandbag haha The 68 burst open, I sent it for repairs and am refilling it to 60 kg which is the label weight now, and soon my 80 kg bag from freedom strength will make it's way to Brazil Maybe next time I test maxes I can hit 200 kg for the deads, who knows?!

[@thestonecircle]

@leonardoandrade471 hey I'm glad it's been helping!! Good luck with that 80 it's gonna be awesome, I always feel it's right around that mark where things start to feel really heavy haha, it's a good feeling

[@sunsandbulls8976]

any time you feel yourself slowing down(in a given performance), and force a "burst", the CNS necessarily has to recruit more motor units to continue the activity at thay intensity. if you're a marathoner this may be bad, as this usually means the motor units recruited are going to "switch" eventually to fit the activity(ie type 1 becomes 2). yheres a kb guy out there who started with 12 min of swings with a 53# kb, and worked up to 48 min(im unaware of his programming, ie intensity, duration and frequency) but within 4 months he completed 200 one hand swings with a 106#, (100 per arm) without ever having touched a 106#.

[@thestonecircle]

That's an awesome example! Those 'long style'? (I forget the name) kettlebell guys are on another level physically and mentally!

[@arnthorla]

Like your channel and your approach to training. I just must emphasize that 6-30 reps to failure do build roughly the same amount of muscle, however these rep ranges do NOT build the same amount of strength. Lower reps to failure do build more strength than higher reps. This is a fact. However all rep ranges build strength yes, just lower rep ranges build more strength. Second point, there seems to be doubts if metabolic stress or muscle damage really cause hypertrophy, but there is no doubt that muscle tension does. - Just had to point these things out, because it's true. Like I said like your channel you are doing great stuff here and your approach is refreshing and needed.

[@thestonecircle]

Hey thanks for the kind response! I'll pin this because I think the discussion will be useful to anyone who reads it, and maybe others will want to join in. Here's my take on it. Saying sets to failure of 1-5 reps builds more strength is only accurate if you confine your definition of strength to max effort strength, or absolute strength. Lifting the most amount of weight for a single rep is one expression of strength, doing a set of 15 is also an expression of strength. Like I mentioned in the video, if you want to lift the most amount of weight possible for a single rep you will need to train with lower rep sets to develop the skill/mental adaptations, but that doesn't mean getting stronger in a higher rep range won't carryover to strength in that lower rep range. This is just an example, but we can look to the modern western basic linear approach to periodization for strength training to prove this point. Many of the strongest strength athletes today spend a large part of their training using higher rep sets (usually closer to 10, probably not above 15, at least not for long). I personally prefer a conjugate approach, maxing out every week, but the linear style tapering down from higher rep sets to lower rep sets works well for a lot of guys. I don't think they would do that if the higher rep sets didn't translate to increased max effort strength. These are just my thoughts on it, I appreciate you giving your argument without straight up saying, "You don't know what you're talking about." It made your comment worth responding to!

[@user-he4ef9br7z]

There is a lot more nuance to that. Low reps increase injury risk and there's individual differences to be taken into account. Somebody's bicep might be more slow twitch compared to somebody else's, therefore better targeted with high rep sets.

[@jculbert2221]

I would argue the best kind of training rotates this in and out regularly. Block periodization if you want to be fancy, or just "Seasonal Training" as Dan John calls it. Periods of high rep, low weight, periods where that intensifies, and periods where you lift heavy. If you're not training for a specific sport, "heavy" is relative, it might still be sets of five or six. There's also muscular endurance as "strength" to consider. A powerlifter might only think about his 1rms, but in strongman, I need to not only pull a 1rm in competition, I also might need to do a deadlift or a log or a sandbag for reps. You won't get the endurance necessary without training it. This isn't Crossfit where a sandbag might be half my bodyweight for fifty reps... It might be 50 lbs OVER my bodyweight and I'm hoping for ten.

[@arnthorla]

@@thestonecircle Yes, I agree with you. What you refer to is most often called strength endurance and a very real thing and I argue much more useful than simple raw absolute strength. Back in the day I used to be a rather serious amateur cyclist so I can attest to the importance of endurance strength. I actually built formidable legs and strength to go with it just by cycling. Strength athletes utilize higher reps mostly to build mass in a more efficient manner, because too high a volume of low rep training beats them up too much. And hypertrophy does indeed lead to more strength and increased strength potential (the potential to strength train newly gained muscle mass to a higher level). The reason for commenting was not to put you down in any way, love your content. It was more in line with putting it out there so people who are new to this will not draw the wrong conclusions. Exercise science is a pretty soft science and hard facts are few and far between. So I wanted to chip in and add these few nuggets that are pretty solid as of today. - But all in all consistently working damn hard, beats agonizing over optimal training, if that even exists.

[@arnthorla]

@@user-he4ef9br7z I agree with you on the nuance and the injury risk. - And you can reach a high strength level (that is absolute strength) doing high reps, but more weight (lower reps) is a more specific training stimulus for absolute strength, so that would be a more direct way to reach higher absolute strength in the short term. However, looking at the big picture and over a long time horizon you are absolutely right. Individuals are different and I think a mix of high and low will probably serve better than one or the other exclusively. Though if you really want to maximize absolute strength some minimum volume of low reps is needed.

[@creativetraininghacks]

Awesome footage! It's of the kind the Bioneer could become jealous of. As for the calisthenics circuit, I agree they have the potential to build muscle like anything. There is just one group of people who I think would benefit more from straight sets with more weight and longer pauses, namely people who haven't developed the ultimate willpower yet. Being able to still address and tax your muscles intensely while being out of breath and experiencing pain from metabolites build-up may be beyond the capabilities of most beginners imo. And it's not like half-assed calisthenics circuits are less effective than half-assed straight sets. I just think it's easier for less experienced lifters to muster up the necessary intensity set by set, starting well rested and pain free each time. My training has always been rather bodybuilding oriented. I hardly ever went for one rep maxxes. So I can corroborate from my own experience that bodybuilding style rep ranges do indeed lay a great foundation of overall strength. I don't mean to brag, but it's still less than a year ago since I lifted my first sandbag, and I don't think I would be able to shoulder 220 now not using any momentum without a solid strength foundation from decades of bodybuilding training (among which I also count the calisthenics I've done in the past couple of years)

[@thestonecircle]

Hey thank you! I hope to get more cool nature footage soon :) And that's a really great point, circuits definitely aren't for everyone. To quote from that last time video, if I remember what I said correctly, "Sometimes they feel just plain MEAN." haha. You are the walking embodiment of this! I have no doubt that 99.9% of people couldn't come close to shoulder that sandbag with your technique, it's insane for me even to comprehend it haha. Just raw strength!

[@jonathan889]

great vid

[@thestonecircle]

Thank you!

[@oldnatty61]

Great job as usual.👍 Glad to see you got your book finished. I'm definitely getting a copy.

[@thestonecircle]

@oldnatty61 Thank you! I really appreciate that you were one of the few who got me started on making a book in the first place, I hope you like it!

[@lbowers454]

Hey Cody, love the content. You are a big inspiration. I have your book, it was a good read. I’m looking to implement your circuits. The strength is there but I’ve been dealing with medial elbow pain. Any tips on dealing with/ healing elbow tendinitis regarding pull-ups?

[@thestonecircle]

Hey thanks so much!! Something that's worked a lot for me is doing a couple hundred quick light band curls before every workout. I'll use all underhand, neutral, and overhand grips, just pumping away reps for a couple minutes. Not sure if it will help with your exact example but it's been a game changer for me!

[@kuabarra]

Great video and take! 100% agree from my own experience. I also prefer doing calisthenic circuits as my bread and butter, but as a teen and early twenties straight sets and a more bodybuilding style split routine. I had a similar experience to you with the ab wheel, but for me it was one armed pushups. Hadn’t tried them in years but was doing a lot of pushups in my circuit training, and one day tried them for the heck of it and repped out 5 or so one armed pushups after not attempting them for years. Couldnt even do them before, as before I got into circuits I was injured for years and basically had to stop training.

[@thestonecircle]

Hey thank you! I also spent a lot of time using more basic sets and reps style training myself. And that's an awesome example, pne arm pushups are an advanced move for sure thanks for sharing your experience!

[@Joe-xj2tb]

Thank you for taking the time to put this together good job. The only issue ive been having is it all comes down to genetics - both of my parents were fat my sister is fat they are "RH- P.O.S" then here i am i weighd 125lbs in 99 when i went to work ultra deepwater drilling i made it up to 150 by 06 now 18 years later i busted 150 and am now 165 - Our genetics are not the same however there is zero research being done and for those like myself it is extremely frustrating

[@thestonecircle]

Hey I feel that, I started training seriously weighing 115lbs 5ft8 (after puberty btw) it's not easy building muscle!

[@grassygrandma]

Awesome video as usual. Information I never really knew before that I know now because of you. Thanks man! Also what do you do for a warm up and cool down before your sandbag workouts and calisthenics circuits? I’ve been researching some things because turns out I just learned the hard way that I need to warm up before all of this stuff lol.

[@thestonecircle]

Hey thank you I'm glad you liked it! That warmup definitely helps haha, been there myself a few times😅 This goes over my warmup, I need to remake the vid at some point because I think I could do a way better job now, but the info is pretty much the same! kzbin.info/www/bejne/jXfMnomJr86laKssi=HFhSCGYaxtA3xheS

[@unknownstrongman]

Can't wait for this one! It looks fantastic so far, perfect lunchtime viewing!

[@thestonecircle]

Hope you like it man!

[@michaelpopkins3002]

Great video! I think once you try say,a 10 down circuit there can be no denying it can build muscle. The sheer intensity of work is a testament to that in my opinion. 1st week of doing your base workout from the book... it is AWESOME!!👍

[@thestonecircle]

Thank you! They really are so difficult haha, sounds crazy but I think secretly the circuits are actually more difficult than the sandbag workouts 😄 And MAN you did the whole thing that's so awesome!!

[@michaelpopkins3002]

Yeh,I think you could be right,they really are brutal! Just the fact I'm training sandbag to shoulder twice a week instead of once a week has made a difference already is testament to the effectiveness of your base program.... im looking forward to how this will progress over time.

[@thestonecircle]

@@michaelpopkins3002 Hey I'm glad it's working well so far! The sandbag to shoulder really does seem to do well with that higher frequency, excited to hear how you progress!

[@Sean.A.F]

This was brilliantly and simply explained. Way to make it as easy as possible to understand and help people get results without waffling around. P.S. where do you get your cool outfit. I have got to get myself a few sets.

[@thestonecircle]

Hey thank you I'm really glad you enjoyed this one! The shirt seems to be discontinued but the pants are by the brand Mytholon from the medieval collectibles website www.medievalcollectibles.com/product/ketill-canvas-pants/ These are canvas but wool or linen are better if you can get them. Mytholon, and Bergschnieder are both great places to find quality stuff. Pretty much the cheapest you can find actual quality. I also got a tunic from the Grimfrost website recently and it's AWESOME! Made of wool. It's a bit more expensive, they made the clothes for the tv show vikings so they can charge a bit more, but it's definitely quality!

[@Sean.A.F]

@@thestonecircle Thank you so much for the info. Both in the video and the clothes. I can’t wait to check them out.

[@drno62]

I think the effective reps model explains this well. The driver of hypertrophy is accumulated mechanical tension paired with motor unit recruitment which is achieved on approach to failure, exercising with weights in the 6-8 rep max range or lower weights within the final 5 reps to failure are what practically builds muscle. It seems obvious to me that accumulating the muscular fatigue in a calisthenics circuit means spending a lot of time within this final 5 rep range which is how they work. A barbell equivalent would be rest/pause training or myo reps, where fatigue is accumulated to stay within this muscle building final 5 rep range. It's true that calisthenics circuits won't build strength in the same way a heavy barbell will but that strength is localised to that particular movement pattern with little crossover to other movements and the majority of benefits come from the increased muscle mass anyway.

[@thestonecircle]

Yeah definitely I think effective reps are a huge part of why this works so well

[@DimmyCracksDemons]

Well said. Too many "influencers" reinforce fallacious thinking when it comes to physical fitness. 100 years ago men built strength and size with routines considered silly compared today's standards. They did eat eating fatty diets, and without ... assistance. Plus why risk injury with high load lifts if you're not earning a living doing it?

[@thestonecircle]

@DimmyCracksDemons thanks yeah those guys showed what's possible! I like lifting heavy but that's a great point, if you don't care about it it's good knowing it's not mandatory!

[@conormcc_9656]

This is a great video and your channel is a breath of fresh air when it comes to training that focuses on circuit training, it's always been weirdly demonised in the fitness industry.

[@thestonecircle]

Hey thank you I really appreciate that! Yeah for sure it's sad, when done with the right setup/intention circuits are so insanely effective!!

[@ChristopherBeane-h4n]

I really want to see a Dr. Mike reaction

[@thestonecircle]

Haha don't think I'm on his radar, what do you think he would say?

[@shirtlessviking9225]

it is MUCH MUCH harder to reach actual muscular failure at 30 reps than 5 reps

[@thestonecircle]

That's probably true for many lifters, and a good side topic to add. It doesn't change anything I said in the video, but it's definitely worth considering!

[@mr.potatohead6138]

Cool running spot you have. Got your book and doing the program in it, love it! A question I have, does the sandbag training cover the legs? Also, my sand bag is shaped like giant hockey Puck 16"×9", do you recommend one shaped more tubular? I'll need to up grade to 150lb bag, as im maxing out some of the movements in the program. Probably make one using 3 regular sandbags duct taped l8ke hell together, unless you recommend a decent one. Thanks

[@thestonecircle]

For sure I love this place! Steep incline with enough twists and turns to keep things interesting. That's so cool I hope you're enjoying it! The legs will be trained well but it will be biased towards the glutes/hamstrings over quads for most people. If you want a bit more quad work you could add some leg extensions or something like that during the optional isolation work on the calisthenics days :) I'm a big fan of the ironmind tough as nails sandbag, but if you can make the 3 taped together work then that's a great option too! As the weight gets heavier the sandbag will get longer and less hockey puck like

[@mr.potatohead6138]

@@thestonecircle I've been doing bike sprints 1x a week. Thanks for reply.

[@thestonecircle]

@@mr.potatohead6138 Oh nice I bet that will balance out the quad work nicely!

[@TheHammerOfRogues]

Sweet, just ordered your book :) cheers brother!

[@thestonecircle]

Heck yeah thanks so much brother I hope you enjoy it!!

[@emirobinatoru]

Any idea how to apply these brilliant principles to studying philosophy?

[@thestonecircle]

@@emirobinatoru hey thank you! A deep dive into Alan Watts lectures if you haven't already is likely to do the trick 🙂

[@honkhonk1555]

Another thing that can be argued is what does each individual consider “failure”. Some say it’s when you can’t get anymore reps, some say any more CLEAN reps, some say it’s when you can’t get anymore held reps, or negatives on a movement.

[@thestonecircle]

Hey great point!

[@mikafoxx2717]

Usually it means you wouldn't get another eccentric rep, without totally cheating it with other muscles and inertia.

[@kybazia]

Bruno Zgela trains with calisthenics circuits and is (I think) the champion in the endurance competition and is also in bodybuilding shape, Max True as well who was the previous reigning champion

[@thestonecircle]

Heck yeah!

[@jolothefighter]

i think theres a big issue w the widespread bodybuilding gym culture. its the go to way to exercise for men and some women and it acts like it is the single modality any one can need, when in reality hypertrohpy is a niche and small part of fitness and bodybuilding is simply a hyperspecific sport, as most sports are, and is not for everyone all the time. 24.8.29

[@patrickmonaghan9131]

Yes. Every time I try to find out "how to egt skinny strong", I get nothing but results about how to add weight. Grnated ofc it's straightforward but I want to see people doing it and training relative atrength because I don't want to get bigger than I am but stronger for bball.

[@thestonecircle]

That's a great point! I personally like building muscle because I think it's cool, but you're right, assuming EVERYONE wants a bunch of muscle is definitely wrong.

[@O.H.PbetterthanBenchPress]

​@@thestonecircle theres some really old school vibe to callisthenics and working out with logs and rocks, maybe its because its the type of stuff I used to do in Jr high when I didnt have weights at home , I just moved so right now its callthenics, I carrying a crosstie around the neighborhood, and ive been doing different isolation lifts with a backpack full of canned goods, I like what ur saying about people over complicating things , my workout right now isn't "optimal" but I will be way stronger from doing this than doing nothing and its really that simple

[@mikafoxx2717]

​@@patrickmonaghan9131I mean, you can't really build strength without bigger muscles. You can be lean and strong, though.

[@allsmilesguy]

My brother and I experienced this on 2 programs. One of Ryan Humiston’s which are all out high reps to complete failure. You suffer but definitely grow. The other which I did alone was Mike Mentzer’s Ideal routine, which similarly to Ryan’s emphasized failure but with more focus on weight, and multiple rest days in between. I will say I grew the most on Mike’s routine but my conditioning and athleticism suffered. Ryan’s also had great results but it’s very easy to overtrain and feel tired all the time. I think there is some middle ground between their two philosophies for natties to really benefit.

[@thestonecircle]

Hey this is some great insight thank you! I agree completely, that middle place seems to work best most of the time!

[@Charlie_Lifts]

Great video man.

[@thestonecircle]

Thank you!

[@Charlie_Lifts]

@@thestonecircle I tried your 10 down calisthenics circuit today and it was very challenging and I consider myself “trained” to some extent. I believe I will keep at it to see where it takes me. I liked how it kept my heart rate at 139 average and I finished in 26:04.

[@oneanamoly]

While increasing the density of work and shorter amount of time. Do you think doing it with faster reps while still haven't clean form makes a difference versus steady tempo?

[@thestonecircle]

Hey that's a great question. I usually try to be as explosive as I can on the lifting part, and stay controlled on the negative. You could try to stick to a set tempo if you'd like too, you just have to stay on top of it. I usually fail after a few sessions if I do that, I'll say I'm gonna stick to a 3 second negative for example, but eventually end up rushing it without meaning to, so it looks like I improved when I didn't. Some guys can do it though! I just personally prefer going as fast as I can while maintaining control

[@codykramer6359]

I think the barbell squat actually fits this pretty well. After all, it is a weighted calisthenic exercise. Included it at 135lbs in my circuits while on your program, usually on the 4th training day due to the chance it takes away from the next sandbag session.

[@thestonecircle]

DANG barbell back squats in the circuit that has to be brutal!! That takes this thing to an entirely new level of badassery haha

[@lukas_mena]

Hi Cody! Video idea: How to avoid wrist pain while doing a sandbag lifting program

[@thestonecircle]

Hey thanks for the idea! Sorry if you've been getting wrist pain with sandbags, do you do any wrist extension work? That seems to help a lot!

[@fiddlebender88]

Funny that you mention Athlean-X, because over the years his tips and programs have taught me exactly this. He's not someone to talk about sandbags, odd object lifting or strongman training for that matter, so that's why I gravitated towards your videos and bought the book (I also go to a nearby strongman gym so it all comes together nicely). But he pretty much teaches exactly this principle that muscles know nothing of the numbers on the weights, they only know tension. Challenging the body forces it to adapt. Intensity is so important in understanding why EVERYTHING works if you don't half-ass it. Special techniques have their place in a workout plan but only if one understands that it's never the protocol, it's never the sets and reps and it's definitely not the tool you're using that brings the results. YOU bring the results but only after you know what it means to give 100% should you even think about drop sets, 1½ reps, isometrics, stretched positions and all that. Muscle tension, metabolic stress and muscle damage are all unique sensations and one should learn that they're all a means to improve on what your body is capable of. If it seems impossible to increase the weight then maybe the way forward is more time under tension. I've improved my strength on barbell lifts after a plateau by doing something completely different for a while but with great effort and intensity. Again, challenging the body is what causes the adaptation. Great video and a very important topic!

[@thestonecircle]

Hey this is an awesome comment thank you! You can tell when someone really knows their stuff, and I can definitely tell you do. I used to love Athlean-x videos, I learned so much from Jeff! Can't help but get nostalgic for those early days learning from him sometimes haha. Also, thank you for getting the book I really appreciate that and I hope you found it useful!

[@fiddlebender88]

@@thestonecircle Thank you for the reply, I really appreciate! I see physical culture as something that is a lifetime journey of discovery and it's fascinating how people from 100 years ago knew things we have forgotten today, how we also have learned things that weren't even considered in those times. And there's always someone who can teach something. Your passion for sandbag training is awesome to see, and it inspires one to learn from you.

[@Ian.lifts.]

I agree. Mechanical tension is important but in my view all the other variables surrounding mechanical tension are more important. Especially for calisthenics. Jacked dudes in prison have no access to weights and do exclusively bodyweight stuff to get massive. Also, training density is criminally underrated for strength/muscle. A fantastic example of this is the 20 rep squat program. You take 50ish% and hold on to your buttcheeks for one long, nasty set. It’s nowhere near top end mechanical tension, however, it’s hitting the cardiovascular system and lactate threshold very hard. As well as improving recovery ability over time and pushing a massive amount of blood through the legs. In terms of absolute load it’s a joke but in terms of adaptation qualities for muscle and strength there’s not much better for squatting whether it’s building bigger legs or building a bigger squat.

[@thestonecircle]

That's a great example! 20 rep squats are so brutal, I haven't had the guts to do them in years haha. That's exactly the thing with those circuits, you push hard enough and the idea of adding more weight is crazy! 12 reps into that squat set the idea of even an extra 5 pounds sounds criminal 😄

[@itsoracle]

wdym especially for calisthenics, mechanical tension doesn't disappear just because you're using bodyweight

[@brianbadonde8700]

plyometric exercises are always said to be poor for muscle growth but my legs always grew very well doing just simple jump squats and I recently started high rep bodyweight squats and my legs are getting bigger, if the there's stress on the muscle and the training is progressive in some way the muscle will grow

[@thestonecircle]

So true if only more people would take up that mindset, stress the muscle, progress, and you'll grow!!

[@garrettgamez8654]

I just started my calisthenics journey and I’m stoked to see the kind of progress I’ll be making. Also those pants that kinda look like shorts, what are those called? I wanna pick some up.

[@thestonecircle]

Heck yeah let the gains begin!! These are the ones I'm wearing :) www.medievalcollectibles.com/product/ketill-canvas-pants/ I'd recommend getting them in linen or wool rather than canvas if you can though, and for the leg wraps I definitely recommend getting wool, they will stay in place better.

[@drunknnirish]

I think a lot of it comes down to efficient use of time. Fastest way to get strong is sets of 4-6 with heavy weight on compound barbell lifts, and that simply can not be argued against.

[@thestonecircle]

4-6 is also a lot of fun, personally I'd never go above 3 reps if I could get away with it 100% of the time haha.

[@danieldigiuseppe7912]

Awesome video!!!!

[@thestonecircle]

Hey thank you!

[@jculbert2221]

The amount of paralysis by analysis in the fitness industry is insane. ESPECIALLY bodybuilding. Find a program, stick with it long term, and work hard.

[@thestonecircle]

Exactly, well said!!

[@lindseymckirdy1830]

Callisthenics is the way forward it’s pretty much all I use now although I still squat dead lift and bench press, The strength and muscle gain has been remarkable in a few months of performing relatively basic callisthenic excercises

[@thestonecircle]

Hey heck yeah that's awesome it's been working for you too! Definitely something special about calisthenics!

[@8889]

You mentioned there's too much stuff out there making training complicated, which it may very well be at the top levels of different sports (power lifting / body building etc) However for the average gym goer all that really matters is that if you eat a healthy balanced meals, train hard with a purpose and rest well, alot can be achieved.

[@thestonecircle]

Hey we're saying the same thing, what I meant was there's a lot out there making things unnecessarily complicated. You said it just right, eat right and train hard and you'll make it

[@aaronmgriffin]

Been wondering this for a while: what's with the renn faire workout clothes?

[@thestonecircle]

Haha I just think it's cool 😄

[@aaronmgriffin]

@@thestonecircle it is cool. You should do a video on it. The pants and footwear looks interesting

[@thestonecircle]

@@aaronmgriffin I could definitely do that!

[@raksh9]

Ye olde training robements 😄

[@thestonecircle]

@raksh9 haha perfect video title I'd say 😁

[@raliberare]

What would a regular full-body training day for you look like? I mean to change up to this kind of training but I'm not sure where to begin.

[@thestonecircle]

Hey this one is basically what I do kzbin.info/www/bejne/iV6lhpKYjbl-ntk And you might also like this! kzbin.info/www/bejne/qGiXnGSoZs1nitE

[@raliberare]

@@thestonecircle Thanks man! Love your channel and the quality you provide, especially in this age where everybody's just trying to sell you things for their own gain and nothing else. Keep up the good work. You're a diamond in a sea of stones.

[@thestonecircle]

@raliberare thanks so much I'm honored to have you here!!

[@EdwarkingOFitness]

Are you familiar with the dense strength method created by Keegan smith( helped KOTguy create ATG and is now doing even greater things)? He created the dense strength method where sets are minutes and reps are meant to be performed per minute. 5D? Is half a block and 10D? Is a full block. This makes you not only progress through volume but also through time! Personally i have seen GREAT gains even seeing PRs on lifts where i thought i needed more rest

[@thestonecircle]

Hey I'll have to look that up thank you!

[@saraforsyth9627]

This was an eye opener thanks

[@thestonecircle]

Hey glad you liked it :)

[@tsa6394]

I think grit has a lot to do with the discussion. You have to know how to work hard to be able to pull off something like a calisthenics circuit, whereas it is easier to push the intensity on straight sets.

[@thestonecircle]

For sure! Those circuits are hard af haha

[@penumbramine]

circuits fed in really well to my widowmaker squats weirdly enough. the cardio requirements were less demanding and ive put 20lbs on my ssb widowmaker the past 3 weeks.

[@thestonecircle]

@penumbrium DUDE 20 lbs is massive for something like that congrats!! Definitely one of the best things about the circuits, not even considering the actual cardio gains, if you can push to your limit for a half hour, one set becomes nothing! (Even if any set of squats above 3 reps is torture imo 😄)

[@penumbramine]

@@thestonecircle i think part of my increase is noob gains but ill roll with it lol. not feeling like im gonna pass out helps a lot with eeking out those final reps

[@farkas266]

Question: Would this mean i should switch from a structure of 3x12reps with 100lbs to 3x30 with 70lbs? Also what would you recommend for breaks? Interesting story: i had the best pump and strength in my period of crossfit (high rep circuit training period), but of course I had the constant nagging of injuries, which is why i quit. I switched to more functional bodybuilding, but i have felt that something is missing, I am safer and not injured now, but the pump is not the same. Do you have a full training program available (not just sandbags, cali included)?

[@thestonecircle]

Hey you'll probably like these two! kzbin.info/www/bejne/goSZlZyQfZ1mmtU kzbin.info/www/bejne/iV6lhpKYjbl-ntk I understand that completely, that's why I typically only recommend using time, or doing circuits with stuff like calisthenics, where you're much less likely to have those injuries. You don't need to switch to sets of 30 reps, really any rep scheme can work, but if that's what you prefer then go for it! That's the real meaning behind this video, don't worry so much about the minor details. As long as you go to or near to failure your gains should be pretty similar, just do what you prefer

[@farkas266]

@@thestonecircle I get it now, thank you!

[@farkas266]

@@thestonecircle Thanks, I also just bought your book. Congrats on it and hope to see more from you. Cheers!

[@thestonecircle]

​@farkas266 hey thanks so much! I hope you enjoy reading it 🙂

[@user-ue4he3li8b]

Would love to see you take your content overseas! You'd kill it wherever you went! Choose sunshine and affordability and you'll never lose. Peace and thanks, homey.

[@thestonecircle]

Hey thank you I'd love to visit some cool places!

[@user-ue4he3li8b]

@@thestonecircle Plan it soon as part of your channel as business expenses, WINTER IS COMING!!

[@stevenevers9071]

Off topic but is sand bag bench press (or form the floor) a thing ? I heard something about the benefits of internal vs external torque and it seems having the weight in the center rather than on the outside of the barbell would confer a benefit . Interested if you’ve ever experimented as type of horizontal press. Thanks

[@thestonecircle]

Hey I haven't done much floor pressing with a sandbag, (Though I used to love it with a barbell) but I've heard from a few guys on here who swear by it! One commenter said the sandbag floor press helped him reach a pretty elite standing sandbag ohp

[@HugoLeterrier]

Because you are interested in functional strength you might be with longevity too so I suggest you to learn the role of fascia and tendon training for it if you have not because I think it will interest you, and what are you thoughts on recovery time?

[@thestonecircle]

Hey for sure that stuff is definitely interesting! I think recovery time just depends on the individual more than anything, and where they're at with their strength

[@danieltendies300]

How many calories do you aim for per day?

[@thestonecircle]

I'm honestly not sure but I eat pretty much the same thing everyday, off the top of my head I'm guessing it's somewhere in the 2500-3k range though!

[@davincibz1]

What do you mean? That i can get away with doing only push-ups to failure and for volume and get big upper body push muscles?

[@thestonecircle]

@davincibz1 sure there are plenty of examples of people doing that!

[@davincibz1]

@@thestonecircle i thought that they only say that. Btw, i am doing dips as we speak (or type).

[@thestonecircle]

​@davincibz1 check our the NYC street workout scene those guys are super jacked from high reps, lots of motivation! Heck yeah Dips are awesome haha

[@danmorgan3685]

That ten down set sound absolutely grueling. This video earned you a subscription. Now, as an aside why do you dress that way when your working out outside? Is it more-or-less fashion or does the outfit offer some practical advantage?

[@thestonecircle]

It's tough for sure, I'm honored to have you here! the pants have some practical use, they give you complete mobility in every way possible which is nice, but mostly I just wear this stuff because I think it's cool :). Perhaps that's practical though, maybe there's a small strength increase or motivation increase from it haha

[@danmorgan3685]

@@thestonecircle Sounds legit. I'm looking into old style clothing as an option for everyday wear because they knew how to make clothes that allowed you to move back then. Finding something with decent build quality is a problem.

[@kraexlix]

hello friend please tell me about your clothes; what are they called? what are they made of & where do you get them? if it's good to exercise in then probly good for fighting too. thank you friend. edit: speaking about the garb you are running around in the woods wearing.

[@thestonecircle]

Hey! The pants are based on 'rus viking' pants. This pair is from Mytholon, www.medievalcollectibles.com/product/ketill-canvas-pants/ I got mine in canvas but I would recommend getting wool or linen if you can. The canvas works great for lifting sandbags because it helps with the grip, but if I could get them again I'd get wool for sure. Mytholon and Bergschneider are both great brands with quality stuff that isn't too expensive. The shirt I'm wearing is a cheap one I got from amazon a few years ago and it seems to be discontinued. I'd recommend looking for a basic wool tunic, pants, and leg wraps. Grimfrost is another great website, I recently got the wool tunic from them and its awesome!

[@Wintxrr115]

I gotta ask, from top to bottom, what is ur fit in that beginning clip?

[@therealDannyVasquez]

Yeah. I've wondered sometimes what he's wearing. Bros got cool medieval-looking workout drip

[@thestonecircle]

Hey! The shirt is a cheap one from amazon I got a few years ago but I can't seem to find it anymore. The pants are these ones though! www.medievalcollectibles.com/product/ketill-canvas-pants/ These are made out of canvas but I definitely recommend wool or linen if you can get them. Mytholon and Bergschnieder are both great places to look for quality stuff that isn't too pricey. I recently got the wool tunic from Grimfrost and it's badass! I plan on running around the woods in it soon haha

[@tommyschmitz4145]

i zoned out @8:30 and got jumpscared

[@thestonecircle]

Hahah phantom Leonidas

[@Max-vu2uo]

nobidy should ever watch guys like athlean x in the first place

[@thestonecircle]

I haven't kept up with his videos for a few years, but 5-10 years ago I loved watching him!

[@devonpemberton9955]

Alright! You've convinced me I'll buy your book.

[@thestonecircle]

Heyyy no way that's awesome, I really hope you get something useful out of it thank you!!

[@ummalucoqualquer5771]

You should check bud Jeffries books out, my favorite is " super strength and conditioning for martial arts" up your alley

[@thestonecircle]

Hey for sure! I haven't read that one but I read a few of his books and they were great, the perfect kind of motivation! I can't remember the title but he had one on lifting odd objects and it's part of what got me so obsessed with sandbags

[@StopTheDamnTape]

Fuk yes I’ve always said everything is strength training provided your intention is to do more - doesn’t matter if it’s 5 reps or 50 reps. You don’t significantly increase your out put on any rep range without becoming stronger. Your concept of hitting more training density makes sense along those lines too as the body needs to be better at exerting force to handle the task more efficiently in other words needs to be stronger. I like the way you articulate this and put it out there because it’s something I’ve thought for years but people are so stuck in the “x rep range = particular thing only” Also for arguments sake I’d wager higher reps are less likely to take you to snap city even with form breaking down a little under fatigue. I feel like near maximal shit wears the body/joints down more for no real advantage outside of showing off in the gym/competition. What I mean is it holds no advantage in day to day strength imo. Also I think the underlying point you have here is something I feel deeply - stop fukking obsessing about stupid details in your training and just lift, and lift hard as fuk at that. 0 reps in reserve = gains.

[@thestonecircle]

Yeah man exactly! You're walking proof of this, your strength with higher rep sets is crazy, that's strength!! Also the last point is exactly what I hoped to get across haha, I knew you'd get it!

[@StopTheDamnTape]

@@thestonecircle🤘hell yeah bro. Honestly I find you raising so many points that I firmly agree with but don’t quite have the way with words to convey it how you do, so it’s cool to hear it put out there! But yes you also give me new things to think about which is why I love these long form videos so much. Keep at it brother !!

[@WarriorEsoteric]

I stopped caring about training isolated muscle groups and that bodybuilding approach long ago, it’s unfulfilling and it doesn’t actually make me a more explosive martial artist and human being, I don’t care about your bench, or your biceps

[@thestonecircle]

We all gotta find that thing that keeps us going, glad you found something you enjoy!

[@ramon3077]

thats a good nature outfit.

[@thestonecircle]

Thanks :)

[@ThinkAnotherStep]

Where do you get such cool clothes?

[@thestonecircle]

Hey I'm glad you think they're cool too :D the shirt was from a few years ago on amazon and I can't find it anymore, but these are the pants www.medievalcollectibles.com/product/ketill-canvas-pants/ These are canvas but I'd recommend getting wool or linen if you can, Mytholon and Bergschneider are great mid range brands for getting this stuff. Grimfrost is awesome too, I got their wool tunic and it's badass!

[@ThinkAnotherStep]

@thestonecircle Idk why I've never considered larp brands as actual clothing before, but you've opened up a new world! Keep up the kino content, I think you've got a great sense of what really matters in fitness - a means to holistic life-satisfaction and self-respect, not just make number go big. We could use more like you.

[@sriramsridhara1763]

you got serious drip. i really like your style

[@thestonecircle]

Hey thanks! I love this stuff :)

[@Pechanni]

My contention to your point that "strength = hypertrophy" would be climbers. For instance the video where Jujimufu challenges an elite climber to a grip strength contest: kzbin.info/www/bejne/fGK2XmZmm9Smoqs Jujimufu is clearly way bigger, but meagre Magnus destroys him. To me, this casts a lot of doubt about the correlation between strength and size. I think strength is in large part about tendons and fascia, which don't really grow visibly thicker.

[@thestonecircle]

It's also about exercise selection, Juji is much stronger than Magnus on probably every heavy compound movement outside of climbing. And food, Magnus would probably have more muscle if he dedicated himself to a good bulk. Tendon strength does play a big part too though

[@weaselrampant]

Working out outside is based, as the kids say.

[@thestonecircle]

Haha yes 😁

[@J01123]

100% this. I started down workouts back in june and my strength, stamina, and muscle size all improved. The workouts are fun, can be done under 30 minutes, and you dont feel as beat up afterwards on the joints for some reason. Good video.

[@thestonecircle]

Hey thank you I'm glad you liked it! It really is such a great feeling having the strength size and stamina all together at the same time right? So worth the difficulty level of the circuits!

[@J01123]

@@thestonecircle It's funny because Im 41 yrs old and have gone through every fitness program known to mankind since age 18. The progressive bodyweight workouts were something I got into 10 yrs ago after giving up the heavy iron. Made way more gains with those than with weights and less injuries. Down workouts are new thing and after seeing Iron Wolf, Alphadestiny, and now you vouch for them, I got into them (circuits) a few months back consistantly. Upper/lower split 4-5 times a week. They are hard but yet I enjoy them more than straight sets, pyramids/ladders. They are the perfect balance of all the stimulus we need. How can you not love the pump and 'runners high' you get from them?

[@thestonecircle]

@J01123 dang that's a lot of training experience I'm honored to have you here to share your wisdom! Also to be mentioned in such great company, Alex is the man and Ironwolf is just on another level! I think that sums it up perfectly, they're hard but you can't beat that runners high/pump combo!

[@aks20139]

What if you cant even do 10 pulls ups haha.

[@thestonecircle]

That just means you have all kinds of gains waiting for you, awesome place to be in!!

[@Cole205]

The "Russian Fighter Pull-Up Program" worked for me. Replace all your pulls with it (except rotator cuff work). Keep whatever push, squat, hinge, carry, core program

[@NathanosTG]

That just means you can do 9 pullups 😎

[@josg3444]

Holy crap…,, someone knows how to do burpees…. I hate it when those fools just stand up n tap themselves in the abs

[@thestonecircle]

hahah that's true a lot of guys do that 😄the jump is the most enjoyable part imo!

[@Jimperial]

The ironWolf special.

[@harryv6752]

💯 🔥 🤘

[@thestonecircle]

Hey 🤘🤘

[@albiecho03]

he got the zoomies in the intro

[@thestonecircle]

Hahah

[@MSHNKTRL]

Bro looks like he's training to fight orc men, and/or survive orc women

[@thestonecircle]

Hahaha

[@RfFitnessOnline]

Wait, so you're saying I can get big and stronk by doing The Thing both heavy and/or a lot? And there's a neurological skill to learning The Thing enough to do it heavy and/or a lot?! Like man was yoked and shredded in the days before nautilus machines??!!

[@thestonecircle]

Lol if only everyone realized how simple it really is

[@MatthewStrength3265]

👍💪

[@thestonecircle]

Hey Matthew congrats on those arm gains!

[@MatthewStrength3265]

@@thestonecircle Thanks

[@user-eb1xi9do1c]

Wonder what happened to my previous comment?

[@thestonecircle]

Which one was it? I turn off all censorship but sometimes youtube removes stuff sorry if that happened

[@thestonecircle]

I tried to look through and I couldn't find anything, and I never got a notification about a comment. I'd love to hear what you have to say if it's not too much trouble trying to post it again!

[@VirideSoryuLangley]

Muscle is overrated too. You're spending so much time and energy trying to get bigger and stronger... for what?

[@thestonecircle]

I can't deny I think muscle is awesome, but training for a purpose in addition to just getting bigger changed everything, training became so much more meaningful!

[@chrosxnfhdjsncjfb]

All of these arguments are good until you throw in the fact these natural bodybuilders are on masses of steroids which vastly reduces the threshold required to trigger muscle growth. Volume becomes king. Natural lifters need heavier loads at a higher RPE than bodybuilders to gain muscle. The body in a natural state will seek to become efficient rather than slapping on muscle which is why you'll notice most manual workers despite doing was is essentially 30% RPE for hundreds of reps a day are not particularly jacked. Steroids vastly change the game, and weight lifting is clearly the most efficient way to build muscles.

[@thestonecircle]

I see what you're saying, and there's no doubt peds change things, but again I think this is looking at things with that zoomed in point of view. Like you say a high RPE with heavy weight is critical for building muscle. Also like you say it's possible manual laborers often lift near 30%. On their own these things make sense, but focusing on one aspect doesn't work. A laborer might lift 30% but the RPE is very low, they never go to failure. "A natural lifter needs to lift heavier loads at a higher RPE" is exactly right, and 30% is heavy enough, assuming the lifter pushes the set far enough, to or very close to failure, they will see muscle growth

[@chrosxnfhdjsncjfb]

@@thestonecircle Wow, thank you for the quick reply I appreciate your work and more holistic view of fitness. In all honesty, my general advice to friends is that this type of training or playing a sport is better for them than a gym. Your training also clearly does work, and it does involve heavy weights, I think your approach is the healthier, long term approach to fitness versus the weight room. However, bodybuilders skew the data by giving advice when their methods are steroid dependent. Good point about laborers never going to failure, most builders for example actually use as little energy as possible relying on wheelbarrows rather than raw strength, its something I hadn't considered. Its good to see someone providing real world training methods without constantly going to 'the science,' (I'm a STEM grad myself and honestly most exercise 'science' is a joke, experience is king). I'd love to see you collab with the bioneer he's on a similar wavelength. Admittedly natural bodybuilding is very individually variable, as someone who conducts a lot of intense labour I find I shed muscle quickly, and I really need those heavy loads to build. This may be very different for others, funnily enough my twin for example can do pushups and look jacked in a week.