The Ideal Physique is Easy for Most Guys When They Learn This - Toji Workout

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@goblinguard4833]

If you like doing sport, a bit of Gym time can do wonders. My mother has always been an excellent swimmer, but after putting her through a really basic strength program, she says she feels like she's grown a second motor.

[@eniggma9353]

I think youngsters pre age 18 should just start on rings, instead of weights... then after a couple of years going to the gym could give a whole lotta different results rather than starting the other way around... What is your view on this?

[@throwplate]

How about you keep these crappie TikTok-style videos of yours out the KZbin health-o-sphere

[@bensonvong]

@@goblinguard4833strength, power/speed, endurance, mobility are the basis for most sports. So having some foundational training (ie don’t need to train 6 days a week) in those areas will help any sport.

[@JaphetMirany]

You should make a video about what equipment is necessary for super functional training

[@Kagutaba-bt1gp]

Isn't this virtually the end of fitness KZbin? We've gone full circle. We're back to "just pick a hobby and stick with it" 😂

[@crix_h3eadshotgg992]

History cycles

[@Radientzone345]

“Now pick 5 things to improve in each group”

[@dionunroe7686]

Exercise = work = accelerated aging!

[@manvendramehra5099]

​@@dionunroe7686dude's crazy

[@JoeyG-o8r]

"Always has been" kinda thing.

[@Cole205]

Toji: Infinite reps of evading child support

[@1tubax]

He literally rammed a sharp nunchuck into his head to avoid it 🤣

[@Crihs95]

Tbf, his wife died so he doesn't really have anyone to pay child support to

[@curtisthornsberry4236]

I gotta say, the most in shape people I’ve personally met are climbers and ruck hikers.

[@TheBioneer]

I’ve known some climbers and they were jacked!

[@fosyay1780]

Gymnasts who do rock climbing are top tier at upper body movements

[@LeDogueDeBroceliande]

Very "functional" stuff, mixing in strength, endurance and cardio. They're definitely up there.

[@willnox1]

Also eat very healthy can’t out train a shit diet

[@WillKlein]

My next door neighbor is a professional rock climber, and her husband mostly keeps up with her. They are absolutely the most physically shredded couple I've ever met.

[@herrschniedler4207]

I do boxing 2-3 times a week. And on the days in between i do whatever i feel like doing which can be a basic strength workout, yoga, jogging, gym or whatever. This kind of relaxed, non forcing approach actually helped my mentality and even my performance so much in the last few months.

[@joostfloot5279]

I do exactly the same but kickboxing instead of boxing. I'm definitely not as big as when I was bodybuilding but I feel infinitely better!

[@blastermaster7261]

​@@joostfloot5279 no disrespect, but you were probably not bodybuilding right.

[@ryan201087martin]

​@@blastermaster7261bit random to come on the internet and accuse someone you don't know of doing something incorrectly based on almost zero information. I'd be interested in learning how you deduced that one Sherlock.

[@Jeremias9453]

@@blastermaster7261 Where exactly did he say anything about bodybuilding? He was just talking about general athleticism and the ways he is able to stay consistent.

[@Pathum_Kalhara_]

I also do the same, but I do karate. Taking it easy, not forcing it and just chilling out and enjoying the process is a great approach from what I've experienced over the years.

[@JaxBlade]

Well Said and Very Well Articulated KING! Spiting nothin but facts!

[@TheBioneer]

Thank you, man!! Awesome to be endorsed by the king of anime training 💪🏻🔥

[@1978nepenthe]

I've been telling people this for years now. Really loved this video - I think it's a really important message to get out to people! Keep up the great work!

[@TheBioneer]

Thank you! 😁

[@bensonvong]

While I agree with what was said in the video, one thing it didn’t address was that a lot of people now don’t have any physical activity they enjoy, or at least they don’t know they enjoy. They like to play video games or look at their phones all day. So for them, pretty much any physical activity is a ‘chore’. Which is why ‘going to the gym’ is often recommended because for those people, the activity doesn’t matter as they don’t enjoy them so might as well pick the most ‘optimal’ one and get it out of the way. If they did know physical activities they enjoy, they would already be doing it and be in shape.

[@malte54]

@@bensonvong That's what i was thinking. He is missing the point. People who like to workout don't need this video, because they just do what they like. But people who hate working out do not care if it's the gym, climbing, soccer, whatever. They hate it. And if they hate working out, they'd rather do the most effective way of building muscle and that's the gym. I mean, who the hell cares about endurance or carrying more groceries? It's not about being fit, it's about looking fit. And for that, everything but the gym is a waste of time.

[@RepresentWV]

@@bensonvong That sounds like a "them" problem, and if they would rather sit and watch their phone or play video games all day, a video isn't going to help anyway. It's still a good message, it got me thinking about what's around me that I can start learning.

[@SandraObrien-g7h]

@@TheBioneer when it comes to push ups pull ups should you perform an equal amount each week or do more push ups ? So not to have an imbalance ? Thanks -great content by the way

[@PaulWBruce]

Ever since the video about the Strategist vs. the Warrior, and Adam mentioning he's INFP, and thus an introvert, albeit not a shy one, I see that as a bit of a turning point for the channel. There has been more content about psychology and philosophy, and more discussion of values relating to fitness, such as authenticity, rejection of tribe mentality, and escaping dogma. The combination of information and ideas is really beautiful. Rather than some channels that might give motivation and inspiration without any actionable information, and those that give plenty of information but do not connect it to any of the more important existential questions, this channel is really providing insights of greater value.

[@IdekPhoenix]

that's also why I think he's one of the best fitness content creator on KZbin, hell across all social media, it's refreshing, unique, philosophical and introspective too.

[@PaulWBruce]

@@IdekPhoenix Spot on, especially with how it's introspective. There is a depth of information. And the motivation is solid and with a foundation of reason. Doesn't his stuff motivate you to keep challenging yourself?

[@TheBioneer]

Thanks guys! I really appreciate it! I approach them like video essays, which I think makes them slightly more reflective. And yeah I’m a thinker! Glad you enjoy this style of content 😁

[@thebrathox7953]

What video is that about the Strategist vs the Warrior? I didn't watch it yet

[@scottk1525]

Myers briggs acronyms are meaningless

[@DoughnutDragon]

I'm down to 191.6lbs today from the 278lbs i started at just over a year ago. I do all my workouts at home with little to no equipment and try to go for a walk once a day. Your videos have been what i put on to get me to workout. Even on days where i don't feel like it. I find your passion for training motivating and your contrarian outlook on things refreshing as i don't meet many people who share that quality as i do. I am currently frustrated with a great many things in my life, due to circumstances beyond my control, but physical excersise and my body is no longer one of them. In fact it's the only thing in my life that i can make progress in and has been for quite a while now. And i know the reason for that is that it's 100% up to me and every aspect of it is within my control. I want to say thank you for helping me understand how to make this important change in my life. My body may be the only thing i can make progress on but at least i can make progress somewhere.

[@jonatanlj747]

Congratulations! That sounds like an impressive transformation.

[@GenericM3]

Dude! Killin' it! I know we don't know each other but I'm proud of you for recognizing and acting, well done, and keep up that awesome work!

[@jajupa78]

Mind body soul= a good life

[@nercasanova9746]

I'm saving your comment for inspiration. I want something to make progress on that I can see and control, too

[@brilliantz90]

Success begets success. It will bleeeeed into other areas of your life soon. Take care brother.

[@greenarrow219]

A large amount of the population don't do any kind of sport or training. I am 47 years old, lost nearly 20kg, and am feeling stronger and more fitter than ever. Bodyweight, weight training, running, and recently joined a boxing club. It is fun, and seeing the changes is motivation. I have been going to the gym since I was 13, still learning lots. Thanks, bioneer, for your fantastic advice and realistic goals.

[@Illuminatty-is-real]

Bioneer is the most underrated fitness channel and I hope to see it explode in 2025 as more people realize that training can be fun and adapted to anyone's preferences.

[@PFirefly06]

A dude with nearly 1m subscribers is underrated? You have an interesting definition of underrated.

[@Illuminatty-is-real]

@@PFirefly06 I meant compared to the larger creators with several million, he doesn't get as much attention because he's not clickbaiting or feeding into people's body dysmorphia. I really would like to see him pass a lot of other creators so more people could train to improve their life rather than just for vanity.

[@Illuminatty-is-real]

@@PFirefly06 Over 800k is definitely a massive milestone, it's great to see how he's grown over the years.

[@PFirefly06]

@@Illuminatty-is-real There is always a bigger fish. That doesn't make him underrated though, which is my point. His channel is massive considering he doesn't aggressively promote himself or post videos daily which would require more fluff or subpar content. He's doing just fine

[@HamzaKhan-wu6um]

I dont know about other videos of his but I didn't find this video particularly well made. Almost seemed like he had a clickbait tittle idea all of a sudden and then he built a video around it. What hes basically saying, is you'll get a toji like physique with sports, and apparently really quick. I find that absurd. For example, CR7 is the role model for anyone who wants peak athleticism, but still respectfully, hes nowhere near as bulked up as toji. And whats funny is that it was pretty well known rumor at one time that Ronaldo spent more time in the gym than he did on the football pitch.

[@Queazyboot3]

awesome video. people too often think they have to do a lot to get in shape, so they end up doing nothing instead

[@russellzauner]

I became disabled but mostly below the waist, so, I've been saving and got enough now to go down to the kayak shop when the right sale is on and get an inflatable packraft (which can fit on a pack frame, as the name suggests). There are rivers everywhere around me so I'm looking forward to it - thanks for making "finding a thing, any thing, and DO IT" the first thing you got with; it's nice getting reinforced that you're making the right moves even if people question them because you're disabled. (I ignore them, honestly don't usually hear them anymore, but positive reinforcement is appreciated)

[@Adam_22-k3e]

That's awesome 😎

[@thelastchimp]

hell yeah dude

[@paleale8400]

80% of the people i know dont have the drive and dicipline with a perfectly functional body and this mf goes for it without legs😂😂 king of kings

[@kaptainkoffee5504]

@@paleale8400the road to hell is paved with good intentions… this cat hasn’t done anything yet. They’re PLANNING to… I PLAN on being Mr Olympia. Oh I just need to get to the gym some day.

[@beenright5115]

🤘🤘 rock on! I mostly sit around with my two legs

[@justjosie0107]

Ballroom dancing, swimming, Muay Thai, all keep me busy while enjoying myself. I do all 3 every week.

[@obsoletethoughts3930]

How do you have the time?

[@fazueli13]

How do you have the time and money?

[@justjosie0107]

@obsoletethoughts3930 Three days a week of Muay Thai for roughly 90 minutes each class. Ballroom and swimming twice a week, an hour each. So eight and a half hours a week. I don't watch television and don't find it excessive to make time for it.

[@justjosie0107]

@@fazueli13 The time is only 8 and a half hours total per week. I don't look at television. The cost is the harder part, but by giving up some items that were not as good for me, I can afford it.

[@ashade2877]

@@justjosie0107 Television is trash anyways. I haven't watched TV in about 16 years

[@GymGarageMan]

When I was 14 I decided to make fitness a habit like brushing your teeth lol 40 years later still pushing it to the limit its a life choice!!!

[@RickyTourez]

Good to see you prove it on your channel garageman keep it up gramps

[@happygofishing]

@@RickyTourez 54 is not gramps 💀

[@Dodgerzden]

That works but you need to remember to switch hands or you might develop toothbrush elbow.

[@danielwende2727]

​​@@happygofishing Today some are at 54 already Great Grampa.

[@Lortenerfrisk]

​@@danielwende2727 you say today like people didnt used to get married and have kids by 20 years old

[@LewisMiller-po7vb]

Such a simple but powerful message. The most athletic I've looked and felt was when i was training Muay Thai 1-2 times a week and doing weighted cali 3 times a week.

[@brianbachmeier34]

We're all gonna make it brahs 💪

[@TheBioneer]

I enjoy these comments! 💪🏻

[@ThatGuyOnTheInternet2023]

​@@TheBioneer What do you use to edit your videos and shorts with?

[@firama101]

Totally agree and something I've been saying for a long time. I started training karate when I was 10 and just fell in love with it. I've been doing it ever since. It's been enough to keep me in better shape than most people. Getting into my later 30s now, I'm still doing it and still competing because it's just so damn fun, and I met all my best friends and my wife through it.

[@HelloBrother22]

I think there's a balance to be found. I used to do judo and rock climbing, and running, but these sports are injury-prone. I think having a base gym routine makes it so that you're more prepared and bulletproof to pursuit the rest of the hobbies you're mentioning. (I got shoulder issues from being thrown in judo, tendonitis from rock climbing and knee issues from running)

[@ArtbyPaulPetro]

quite valid! we need only look at pretty much ANY sport these days to see they are all doing weight training in addition to their sport specific training.

[@m.b.593]

I totally agree. My body is wrecked because I used to think jiujitsu was all I needed.

[@1tubax]

Literally every sport is injury prone. The key is to focus less on intensity and more on building a strong foundation through manageable routines. Intense stuff should be done 1-2 times a week.

[@Neophyte4295]

Just do 2 resistance sessions a week either full body or a 2 way split. It conditions the body to a very high standard and helps with everything. back in the day I did lots of martial arts and getting into the gym 2 times a week made my strength and strength endurance very high to the point where everything was better and it was only the higher belt and experienced martial artists who could budge me.

[@jerry18741]

@@Neophyte4295I keep a gun instead and lift weights for showoff. Black belts don’t work in real life

[@sooopitted712]

This is so true. Find something that is physically demanding and fun. I started rock climbing and my upper body strength and endurance have absolutely skyrocketed. I also play ice hockey and surf. I do occasional kettlebell workouts and calisthenics but mostly I do my hobbies. The key is that for me, those activities are so fun that I don't even realize I'm working my ass off. For my diet, I do intermittent fasting where my cornerstones are fresh fruits and vegetables and lean protein, but I never deny myself my treats either. I also rarely drink (maybe two to four drinks a week, if that). Your body will crave what you feed it. I have visible veins in my thighs and lower abs and a wide V-taper. You don't need to overthink it. Develop your active hobbies, eat reasonably and that's it. There is no magic pill but it really is that simple. Great points you've made in this video!

[@CHEFPKR]

I Trained like Toji for about 10 days, but I went for learning the three section staff during that time. It felt SO good. I felt athletic. I loved the progression.

[@LexJoeHome]

Letting go of trying to be "optimal" has been one of the greatest things I've done for my fitness. Fun is more important than optimal. Because fun keeps me coming back for days weeks months years decades. Me and my friend call this the "min-maxing" problem from our years playing World of Warcraft. It's so easy to min-max all the fun out of a game. Focusing on the optimal way to play instead of remembering that you are playing a game to have fun. Just like it is so easy to optimize all of the fun and joy out of your life in the endless quest for maximum efficiency.

[@johnniewalker230]

many people have fun min-maxing though

[@RedT_Pro]

I'm going to do 1 pushup for each like my comment get

[@nl3712]

20!

[@RedT_Pro]

@@nl3712 easily finished, I can do 10 per set so I did 2 sets to complete it

[@ricoambro]

I'll do them with you

[@Jackie_Tikki_Tavi]

Over the course of your life?

[@Alagachak]

Help this man reach the land of sore - give a like!

[@seattlegrrlie]

As an avid cyclist, in my mid-40s, I realized doing some lifting is really necessary to keep doing my sport. Add in 1 lifting session a week really will change your ability to be an all around athlete

[@nl3712]

Kettlebells will improve your cycling like nothing else on Earth.

[@igavinwood]

Thank you for making this video. About 2 years ago I commented on one of your vids that people should pick something to enjoy as the most important part of getting and staying fit. I had the usual comments from people claiming that 'Form' and 'Technique' is the most important, going to a gym and diet, blah blah blah. They completely missed the point that that was what they enjoyed.

[@nunchukGun]

I did NH's Toji workout for a long time. I honestly made a lot of progress but I found his approach gets worse the stronger you get and i was feeling beat up all the time and racking up injuries. When I watch NH's vlog videos he's always saying he's injured too. I'm now focusing on general strength without going 10rpe very often and that's giving me room to do stuff like circuit training, sprinting and plyometrics. Honestly, I 100% agree with your approach: Do something fun, then do a couple of aesthetic movements like curls and upright rows and you'll get there.

[@johnnyquiddd7281]

I'm also on NH's Toji program and also getting very good results and I did not have any injury so far ( but I'm also doing Kickboxing 2-3 times a week on the side and there we have a lot of exercises that prevent muscle imbalances and bulletproof the joints, the Coach is very thorough with that stuff... Maybe that's why I did not run into any problems. Also I never forget to stretch and... I just listened to my body and didn't rush the process overall 🤔) Good luck on your fitness journey brother ✌️🫡💪

[@Xanthan4711]

Bioneer always grounding my brain from overthinking about fitness. Put on the dogi and get to work.

[@sedricfetzer2769]

Commenting just to boost the video-more people need to see these videos! Working out should be fun, especially if you’re not getting paid to do it 😂

[@biobomb93]

You are the guy Who voices out things i think since i started seeking fitness advice on the internet

[@lewis7417]

I love that you repeatedly mentioned dance! I dance various styles and there's nothing else I enjoy more that also helps me build an aesthetically pleasing physique, an adaptable body and a healthier mind. The physical and psychological benefits are endless! Lots of men are still very reluctant to dance - for various reasons I needn't go into - and those who are in the fitness world wouldn't typically consider dancers athletes, but they definitely are.

[@TheBioneer]

Oh 1000%. Pro dancers can be some of the most impressive dancers out there. Just watch strictly! And you’re right - it’s amazing fun with benefits that go deep.

[@ΗλιαςΣαρ]

If you can, give us the full Toji workout!! Appreciate your work in the community man, you are amazing!

[@gregge777]

Probably the single best fitness video on KZbin!

[@Morphishful]

I'm doing well. Thanks for asking!

[@richardsmith5249]

Same.

[@archer-sh]

I have been following your channel since COVID hit, helped me reduce a lot of fluff and make workouts more enjoyable

[@fortytwoandsix6684]

Not only was this some of the best health advice I have seen on YT for a while but it was also very inspiring ! Thanks!

[@DinkAndDrive]

I've struggled with everything you said in this video for years until I picked up pickleball two years ago. I used to go to the gym every other day and watched every little detail in what I ate and my workout routine but I stopped everything and did nothing but play pickleball non stop and I ended up looking so much better than I did when I was just going to the gym. Finding something you love to do makes the world of the difference, I plan on picking up rock climbing for some more strength but besides that all the sprinting I do every day and playing has done wonders for me. I hope people realize how much fun actually picking up a physical hobby is for them mentally and physically.

[@stealthnessrunchallenge]

Another aspect of doing sport that you love is that more often has social element that can help with long term motivation.

[@HueNarcisWorld]

I like the encouraging and simple approach ! This is plenty enough for 90% of the people

[@christoph376]

That's exactly what i started doing a month ago adding 2 classes of bjj and optionally going swimming once a week, while shortening my gym sessions made me feel way better and athletic. Although i still chase the 100kg overhead press, but having other stuff to focus on made the journey more enjoyable, because of the progress you can see in different fields

[@fosyay1780]

If you want to look like a tough guy, do tough guy stuff like grappling or kickboxing If you wanna look strong, do strong stuff like moving heavy stuff If you wanna look lean, do lean guy stuff like distance running And etc

[@adamdavis3973]

wrestle and do strong man lifts, all you need to feel cool and look cool.

[@fosyay1780]

@adamdavis3973 don't underestimate the strength in stability movements though Upside down dumbbell kettle press is a super underrated one.

[@Post-ModernCzechoslovakianWar]

As somebody that got into easy calisthenics more seriously than ever a year ago, but still struggle with consistency I think this is great. I love watching your other videos about all this other stuff on things such as clubs, kettlebells, isometrics, etc. And I do want to and have been trying to apply some of these things. But for some people, they may feel overwhelmed by all of that. And for me, it all sounds so cool, but there's so many options as well it can be overwhelming. I think this is a great video that gets back down to earth and just talks about how simple it is. I think it's a good idea for me that as long as I stay consistent and work hard on something I want to it will show results with time. I might also decide to try Aikido or a dance place close to where I live. I think this may be encouraging for others I want to encourage to get fit. So I'm gonna share on a few discord servers. God Bless you and thanks for your work.

[@HFitness-2003]

To get Brad Pitt's physique: • Eat clean, either at maintaince calories or a small deficit • Train full body 3x per week • Have god tier muscle insertion genetics That's pretty much it 😂

[@moon-and-tide]

This is a very refreshing take on the subject. I resonated with the searching about muscle building and falling into powerlifting part! I've changed my fitness views considerably over the recent years and wished I had a more broad view earlier on. If only I had your channel at the time!

[@ShotgunGuenni]

Great Video! I also love what Ido said about the topic: „Body building is reverse engineering“ Building a physical that looks like it could do certain things instead of learning and doing things that build athletic capabilities and looks because you are actually doing the things To each their own of course but I ran in circles for ages before trying to achieve the former instead of focusing on the latter

[@bluefire_icecube1177]

I do like the style this video is. The subtitles help me track the topic more

[@markusseppala6547]

So true. Find a hobby you like and try to get good at it works very well. For me it's cycling and gym, training over 10 hours a week that doesn't feel like training at all.

[@julianscholz9054]

I just love how there are "small" (big?) pockets of the KZbin Fitness World that start to see and talk about the body as a functioning unit (might I say, a genius and intricate creation of mother nature so to say). And additionally going for more human approaches, like "do whats fun for you" and "do a lot of different stuff" and less focus on performance. (For our german viewers, i cant recommend MTMT Gym enough - sorry for the ad). Love your videos :D !

[@InsulinRunner]

I just started BJJ this week and it's the perfect example of a general fitness-improving sport. You grip, pull, push, balance, twist, cut, squat, hinge, etc. and build strength, mobility, endurance and have fun. Only downside is that it's pretty hard, but I recommend it more than anything else.

[@GreyEagle_35]

Hell yeah! I've been doing BJJ for 4 years, it's an amazing full body workout

[@InsulinRunner]

@@GreyEagle_35 4 years is impressive. You must be a purple belt or have a fully striped blue belt with that time. What is your advice for a fresh white belt trying to make fast progress?

[@insidiousinsight6029]

hey Bioneer, I would like to see you talk about reverse walking or walking backwards since I heard it has unique benefits both physical and mental and I know you love to cover overlooked and underrated exercises. love your content, keep it up g.

[@CMFrey-ii5tx]

If I could take a pill and have the physique and fitness of any KZbinr, it'd probably be this guy.

[@1tubax]

I'm pretty happy with my physique; I'd just like to be a tad bit leaner. But his fitness is unreal. I consider myself pretty fit, and he'd still blow me out of the water.

[@drillerdev4624]

There's no such pill, but you can train like him

[@stevenscott2136]

​@@drillerdev4624 You'd need a "motivation pill". He clearly loves fitness more than 99.9 percent of the population, which is crucial in keeping up the effort. Most people simply don't LIKE exercise, or sport, enough to prioritize it over much of anything.

[@oscarmichot-duval7045]

I love the concept behind this video that fitness, being fit, fitness goals is not a one size fits all box, like media would have you believe. So do whatever you enjoy, personally I go to the gym for aesthetics, and then sports for fun, but I agree that sports can also be used for aesthetics! Great video, been following you since Covid and the training diary video!

[@TheRenan]

Great message. I completely agree with you. Your content is always so good!

[@gabrielsanchez6472]

Man, I've been here for years, and this is your best video yet

[@Panther_heart]

Hi, thank you for the subtitles ! I'm french and it was very difficult to understand everything. It's easier to read :)

[@28pbtkh23]

This is a GREAT video as it gives a message that most men need to hear. Massive muscles are not the be-all and end-all; in fact, they can be a hindrance to true fitness. For example, Bruce Lee noticed that when he tried to bulk, it slowed him down. So he stopped following a bulking regime.

[@tmac2368]

Brad Pitt was 155/160 at fight club at 5'11 (pretty tall dude)... all you need is to do some weight training without killing yourself, eat the right stuff, and walk every day to look like that

[@G-Easton24]

Amen to this! I do martial arts twice a week, a couple HIIT workouts a week and try to run at least 6 miles a week. I'm 34 and I'm fitter than most of my peers, definitely fitter than the group of guys I grew up with and really happy with my physique. I also rarely get sick and still have loads of free time to do what I want. And I don't scrutinize everything I eat. I do eat healthy though when I can though. Another great installation from the Bioneer! 💪👍

[@rexr0b0twars80]

vr games like beat saber hit that niche so fucking hard too, i'm already a fairly skinny dude but ever since i started playing beat saber my arms look metal as fuck, i don't look like a boddy builder but i still think that my arms look cool, much more so than how i felt about my arms when i only used them for manipulating materials for creative projects, with fitness vr games you barely have to anywhere it's just at max take off a hoodie tie your hair up maybe stretch first if you're feeling froggy then just strap on the headset and get to slashing it's incredibly easy and incredibly fun.

[@TheBioneer]

Strong agree!

[@mactireliath2356]

It’s the gateway drug to weapon training! Weapon training is great for hand eye coordination, conditioning, and power generation. Plus the feeling of being a badass gives you more gains better. That’s science.

[@jesterspawn]

Heck yeah, Beat Saber also sneaks in a few bodyweight squats when you duck under obstacles. 20-30 minutes of that game is a great workout that doesn't feel like one.

[@marreco6347]

I can attest to this. I got in much better shape playing rugby and training jiujitsu then going to the gym or doing calisthenics at home.

[@1tubax]

Cycling did the same for me but I lost all my arm and chest size haha. I should probably supplement with calisthenics or start martial arts.

[@solslastcannula5665]

@@1tubaxcycling? Doesn’t work the arms or chest

[@1tubax]

@@solslastcannula5665 I know. Your point?

[@usamasyed2063]

The only guy who explains "complex" topics while making it look simple, simultaneously 🎉

[@noo-sho8500]

Up to 1:25 it sounded like steroids commercial, just rewatch with this in mind, it gets hilarious.

[@hanshanszoon]

Love it. Really agree with it too. I never cared for specific physical training until I started martial arts. That is fun and now I enjoy endurance training and strength building on the side on days I do not go to the club. Would never have done that without the fun of the hobby.

[@PrimaryRum]

We currently live in a world where people and sadly kids obsess over their "image" rather than obsessing over new things to do. Do I look cool on my instagram? Do I look impressive? I like the suggestion of pursuing hobbies that might get people to do things and possibly with other people and find a more positive feedback loop, versus chasing likes on Social Media over your pump pics.

[@Pathum_Kalhara_]

For me, it's karate 3 times a week (intense sessions) and a few light training sessions here and there at home with some basic callisthenics and weight training once or twice a week. I also walk quite a lot almost every day and try to jog whenever possible. 😊 Great video, Adam! Really informative!

[@ILoveWeightedPullups]

Weightlifting with full ROM and BJJ 3x a week has made much more flexible, and my back is clearly wider. Bigger biceps too. My diet isn’t the best either.

[@DUBLL100]

That’s defo a good starter for the average person! Great work brother !

[@seenochasm7101]

this guy brings the sense back to common-sense. love it always. big fan of his fitness routine on the website too. bioneer, all your channel is missing now is social skills to find a community or sports club lol

[@stormrhode2330]

My favorite form of fitness is general athletic training, so I strongly approve of this message. But there are a couple of important notes that should be added. 1. For deconditioned people, it's not a bad idea to first follow a beginner strength training program. Most sports can lead to a variety of injuries, especially for people who are really out of shape. Which leads me right into 2. If you're really getting into a sport, it's a good idea to look into common injuries associated with that sport and how to avoid them. Some sports like tennis can result in ankle sprains and tennis elbow, or swimming with shoulder injuries. So you might want to research methods of strengthening and mobilizing the ankles and shoulders shoulders or whatever aligns with said sports. In addition, some sports can lead to muscle imbalances (consider you only hold a tennis racket with one hand or swing a baseball bat in one direction). 3. Not a bad idea to also look at people who perform the sports you're interested in. Marathon runners, while impressive, might not have the physique people are looking for. Sprinting might, but the protocols are much more extreme. Also, a lot of athletes look more muscular BECAUSE they follow strength training programs to complement their sports. Just dabbling in the sport won't get you built like many NBA players are (that's not even considering their height) or NFL athletes. 4. The importance of diet should definitely not be understated here. I could actually go on and on, but I think this is enough to suggest that there's definitely enough caveats that could warrant a part 2. 😅 All of this said, I still agree with Adam. Finding a sport or active past time is generally great for fitness and will help most people look better. I'm definitely not against this approach. BUT if I had a client who said their goals were to look like Toji or Brad Pitt and they loved doing an active sport, I would definitely add some resistance training to complement their aesthetic goals and to improve mobility and injury resistance.

[@1tubax]

I'd advise to keep it simple for your first point. Jogging is a great starting point for deconditioned people. 1 month of jogging 30-90 min a day (with breaks if needed) will put your entire body through movement patterns that utilize all of your muscles and joints, and bring your cardio up to a standard level. I'm certain anyone who follows this would be fit enough in 1 month to start doing sports with minimal risk of injury.

[@paddyconneely7505]

I think you might have just fixed the harmful effects of fitness youtube and perfectionism with fitness with a single video. This is an encouraging and important video. Thank you!

[@someonesomewhere1559]

Imo I love gym and mauy Thai, 3 times gym and 4 times Thai per week is, for me, the chefs kiss of programs.

[@heim8099]

Thanks friend. A lot of us need this advice, it makes the pursuit of standards much healthier and more fulfilling.

[@Machine-t7u]

Excellent video. Lift some weights; do some bodyweight exercise; work on your mobility; do SOMETHING athletic, even if it's just walking!

[@raduxyvizlar3425]

I personally do judo (and climb ropes afterward), MMA, and cycle to work. If I don't have to work, I do some home workouts, highly inspired by these channels, and I am quite close to my dream physique-close enough that I am at a point where I am rather happy with it. I am writing this here because before I started training (with judo and cycling), I was in a rather dark place mentally, and the journey did help me leave that place and come as close to the man I want to be. So thanks for your content and the fun ideas to mix up my training! As for my stats, while most gym bros I know outlift me by quite a bit, I am more flexible and fitter than most of my "normal" friends, which leads to me being the go-to guy if there's a move to be done or something like that. ;)

[@InsendoChavero]

The benefits of Jump Rope for posture and foot strength is a good start. Then set up a routine involving supersets that develop full body strength and conditioning. This is essentially a HIIT routine with little to no breaks. Transitioning from a few sets of supersets to another so that it’s fluid, Be Like Water. Finally, a Martial Art. Muay Thai. 80% clean eating 20% whatever. Don’t smoke, don’t do drugs, keep alcohol to a minimum or better yet abstain.. stop wasting energy on anything that leads to Fapping. If you’re serious, this shit comes easy and will be your priority above all else.

[@papoenmascarado]

Nice

[@jordanthejellyfishcash4246]

Tuff ass comment. I compete in boxing I relate to this so much.

[@Mfpz]

I like the point made of sports being effective for getting into shape. Toji is modeled after Jason Statham. He does a ton of strength training alongside martial arts training. I think the ideal is exposure to both sport and strength training (with physique and performance equally in mind). A common example of this is gymnastics. It's technically a 'gym' environment, where strength and flexibility training is heavily emphasized, however movement and skill development is heavily incorporated as well. And having trained jiu-jitsu with people who did gymnastics as kids and teens, they pick up physical skills far more quickly and tend to have good physiques as well. I do think videos like this are good in helping to balance a bit of the content only heavily focused on body building online. Practicing sport improves athleticism. However, targeted approaches and supplementary training do matter in the long run even with only sport performance in mind. Many sports have their own imbalances due to the nature of the sport. Often times, supplementary training helps with their own common overuse injuries. The limitations of strength training can be complemented by the diversity of practicing various sports, and the limitations of sports can be complemented by well programmed strength training. I love strength training, but perhaps we are too far leaned towards it and not enough into more broad general physical practices/sports. Interesting topic none the less. Love your content btw! Just my thoughts on this fwiw.

[@maninalift]

If you are dancing, playing rugby, or whatever it is that you love, then it's much more likely that you can stay motivated and even enjoy training for an hour or more than if you are just in the gym. Plus you might make friends.

[@Sikorsky1111]

true, it doesnt even feel like you're exercising/training half the time

[@elmoellis21]

Thanks

[@hikaihikonoken9052]

I keep trying to "like" this two thousand times but looks like I'll need to settle for once and hope the KZbin algorithym sends this video to the entire world

[@007IceBox]

Best fitness guy on youtube

[@CABerlitz]

The overall message is nice, I agree that people should find an activity that they enjoy. I believe consistency is one of the main factors, if not THE main factor, to achieve any physique that you want. But IF there were other ways to gain muscle and lose fat faster than the way bodybuilders train, wouldn't they do that instead of lifting weights in the gym? It is not my preferential way to train, but it is the one that will, most probably, bring the quickest results. However, yes, people shouldn't feel forced to do it this way, as mentioned before, pick something that you enjoy and the route will be much better (and you'll probably keep it for longer)

[@TheBioneer]

Of course, bodybuilding or something similar is arguably the best for building big muscle. But I’m arguing here that most people start out just wanting to be a bit slimmer with a bit of definition and end up on the bodybuilding train by accident. If you want to look slim and athletic, you don’t necessarily need bodybuilding

[@mattgardiner313]

I used to do triathlon and I loved the way my body looked. I pretty much swam cycled and ran. Importantly, it takes time for the results to show.

[@deathgun2792]

Oh! A Toji work out from you? I MUST SEE AND TRY IT! Toji is my favorite Character.

[@BaTz281]

"Just realised I could write anything here" 🤣 I saw that line flash by and realized it didn't match the audio, had to go back and freeze frame it. Thank you for always putting out great, honest (and amusing) content. I just started merging some of the Superfunctional 2.0 elements into my own training. Like you and many others, I'm a hybrid - powerlifter / martial artist / obstacle course runner / hiker, and being well-rounded and functional is more important than a 500lbs deadlift. Cheers!

[@Jordan-v5o5j]

Dude u need to make video about chopping wood the science behind becuz I know how well it will buff you up wuick

[@therealsnaily]

Unironically a great idea! I'm also excited to see Adam cover Sandbag training (and trying it himself, of course), as well as having a chat with Cody from The Stone Circle.

[@jotto55]

Great message and info. As a side note: as a professional dancer, I wish you would have represented the ballet or contemporary dancer with examples of explosive jumping with high elevation, quick & dynamic changes of direction, extreme levels of control & dexterity, rapid drops to the ground & strong recovery onto the feet, and a few other examples of the rigorousness of dance (not just flexibility and rythmn which just scratches the surface of just how athletic dance is -seems dance is too often represented as this nice flowing, flexibility activity but it really is highly demanding on muscles and joints). Maybe a suggestion for a future video? Nevertheless, your approach and message has my full support -thanks for the great content.

[@IamJohnCarter]

3:00 bro, your serratus anterior looking good!

[@inquisitor3663]

It was about time that was just pointed out. I wouldn't expect from anyone but Adam to do so.

[@matriaxpunk]

I get your point, but I don’t think is necessarily true that to look athletic you have to be athletic. I know plenty of ahtletic people that don’t have very impressive physiques, and I also know people with pretty good aesthetic bodies which aren’t athletic at all. If you just care about how your body looks, then focus on body building and forget about athleticism, and if you want to be athletic then focus on that. You can also do both and have the best of both worlds, but I think it’s a mistake to think that if you train like an athlete you’re going to look like one. Also, a lot of professional athletes don’t have what we usually considere to be an “athletic body”, even if that sounds contradictory.

[@120gktgbox]

Perfect message. I agree with %100 percent of my being. Sh.ts get jumbled up along the way. Fitness has become mainstream in this 20 years, sure. But it get further and further misguided along the way. Just do things my man. This is the best advice

[@randybowman]

I think modern and especially enhanced body building has given body building a bad reputation. The okd timers were all very capable doing hand balance routines and also hoisting massive loads among other things. Not to mention some of the old posing and muscle conteol routines show a lot of mobility. I think that body building inspired by the old timers is one of the most healthy hobbies you could have, and it will make you better at any other hobby.

[@mikafoxx2717]

Hard agree. Just natural body building. Build your body and strength. You don't need to devote everything to it to look and feel good and be capable. I'm honestly very happy with how I look and only started this year. You can get caught up in all the diets and complicated things but in essence just use your muscles and lift heavy things until you can't lift it anymore, then do that a few more times then rest and recover. If you go from one to another exercise that don't use the same muscles, and have less rest, it really keeps your heart rate up and is great for overall fitness.

[@randybowman]

@@mikafoxx2717 some of the old old programs I have say to do only 1 set, and that setting up for the next exercise is your rest. I made a lot of progress on programs like that. There are a lot of exercises per routine though.

[@mrnoahboa1369]

Excellent video haus, You are absolutley right. I think i'm gonna pick up soccer(football to the rest of the world) again. Thank you!

[@julienl.3327]

@3:37, it must be said that a lot of the time, bodybuilding can lead to a imbalanced physique, when it is very rare with real sports.

[@acgadventures90]

Excellent job mate, this video truly resonates with me. I remember when I was at the end of high school I started Thai boxing with my mate. Did that 4 times a week with body weight circuits for years, which is where I was at my fittest, leanest and most aesthetic. Then when I was 23 I had a bad surfing accident and shoulder Injury which required a reconstruction which put me out for a year. Then when I came back from it I focussed on body building with occasional cardio. Got back up to 90kg but never really getting back to the aesthetic goal I actually wanted. At my peak I was about 75-80 kg shredded and fit which was a great combo. I’m now 33, a dad and muscly but not shredded. I’m getting back into hybrid work focussing at least 50% of my work as running, hiking or MMA. My question to you is, for a Toji Look / martial artist look, how many sets per body part would you do in a week? Bodybuilding advise is the stock standard 10-20 a week but my goal isn’t really body building, it’s fitness, injury resilience and aesthetics. What would you recommend for that?

[@itsoracle]

least expected channel to drop a Toji workout 😂

[@Riot076]

Dude, I've been following your channel for quite some time now and the message you put out there in terms of fitness just resonates so much with me. Fitness industry makes you believe that being interested in a little bit of everything in terms of sports and fitness is just "wrong" in some way, even for people that don't have any competitive goals and just wanna improve for their own sake. I train at home on a regular basis and for me dabbling in multiple activities aside from that is what keeps training fun. Is it optimal to get into muay thai for a couple of months, just to pause it (class-wise, you can shadowbox anywhere at anytime regardless if you train actively) for the sake of rock climbing or hiking with your mates, just to transition to taking dancing classes and then return to muay thai again, once you start craving the feeling of doing it? Surely not! But I can assure you its a lot of fun! And ngl - when it comes to aesthetics, your physique is precisely what I'd love to achieve myself someday or at least get somewhere near it

[@nym7973]

Jesus, I thought the title read "Togi" and you'd gone off the deep end. XD

[@zaheedhasib]

I started running in zone 2 daily, restarted calisthenics, went fully Bryan Johnson and now i look better than most youtubers.

[@jabrielmilner]

im fine, thanks for asking. 😀

[@RMS12.2]

I started my fitness journey doing just this. Sports and body weight exercises. As years went by I got into lifting for strength and hypertrophy training, and just recently I've been thinking of how I just want to go back to the basics. Excellent video!

[@janagax]

I'm not disagreeing with this videos at all, everything said here is true. All I'd like to say is that it's fine to be a gym rat if you enjoy it. I lift 3-4 times a week and I love it. I throw in other fitness where I can, but there's something about weights that really appeals to me. That's fine, and it's a lot better than being sedentary. Find what works for you : )

[@TheBioneer]

Yes 100%! I’m one! I should have made this clearer. Only that it’s far from the only way to be “fit” and definitely not optimal for everyone (nor should optimal matter for non professionals).

[@ACLSTL]

This is true because the best shape I have ever been able to achieve in my life was when I had the most fun just MOVING my body simply because I CAN!!!