The Perfect Male Body Formula - With John Barban

[@ordinarytuna4201]

hey mike!, im 15 and i struggled with anorexia a few years ago. Ive tried many strategies for weight gain and they have all failed until i found your channel. Ive been watching every video for the last 6-8 months. Your videos helped me so much. 2 years ago my weight was 35kg :( since ive seen your videos my weight has shot up to 62kg :) almost doubling my previous weight. I have found acceptance in my group and i feel like a normal teen again. Im coved im muscle and its all thanks to you!

[@Nick-po8cp]

Concentrate on studying hard cut down on tick tick & study hard yes train as well but don’t become a gym junkie too much. Maybe a few girls inbetween but NO 1 priority is studying and sleeping & maybe helping more around the house stop been lazy 🎉🎉 u will thank me in 10 years after u have called me all the names u can think on so pull out yah l dictionary & pick better words Alternative to and will help too Keep grinding .

[@BuyAdonisGoldenRatio]

thanks for a very informative video

[@black57401]

Great advice.Some ppl think heavy is the way to go in everything. Lift heavy everyday and u will be crippled by the time u turn 35. U can build muscles by just lifting moderate weight.If u are a powerlifter then u have a good reason to lift heavy..Some ppl just go to the gym to build a strong ego.Ignore them and lift ur light weight .As long as u are stressing ur muscles, u will be fine. GREAT ADVICE.

[@EmMaierYT]

Mike could you do an in-depth series of videos explaining how to build a big chest; I believe I have trouble contracting my chest muscles when I work out. Are you supposed to arch your back on all chest exercises like Dumbbell Presses, flies, and benching? How can you focus on that muscle group while doing those specific exercises? I feel it in my arms more than anything. Thanks for the video Mike; definitely one of the most informitave and helpful ones. If anyone else has some advice hit me up!

[@bxbro_d]

This is something I picked up a few weeks ago. I always knew to concentrate on the muscle but finally got the contraction during motion.

[@iKamilx]

Somebody else had this problem and I think what is good to do is drop sets. Go on wikipedia and read about it, it's basically doing additional reps with your weaker hand with a lighter weight after using your normal weight.

[@RunToTheFinish]

I love your workouts and you share some fantastic information! It would be awesome if you did a video specific to women!

[@TGPrince666]

Great video ! - brilliant point about ensuring contract correct muscles

[@brucearmstrong2864]

Very informative. I have been running into the problem with large amounts of muscle growth in my arms and shoulders with minor muscle growth in my chest. Looks like its time for me to work on form and focus on flexation with lower weight. Once again thanks for the videos.

[@johnywalkie]

Thanks to this video I did one forgotten technique on today's workout - I went lighter and significantly slower. Oh, boy! ... My muscles were about to EXPLODE even though I did same exercises,sets and reps as usual. So one BIG thanks again, Mike!

[@jin1125ification]

just a quick tip to maximize chest involvement during a bench press that I am sure mike knows but just forgot to mention. widen your grip to activate your pecs more than your shoulders and tris and use the narrow grip to do the opposite

[@heatfanforever3]

Great knowledge on this video to help me build more chest and triceps

[@hard54kore]

That concept is called Time Under Tension, and it is a variable that should be included in your workouts when your changing it up. I.E. Negatives where you lower the weight slowly...

[@ahbas6627]

finally mike chang makes a useful video instead of boring ab exercises videos

[@delightedbyu1]

This was an extremely informative video! Thanks Mike!

[@Shaowolf]

That part about the lateral raise was actually really becoming a problem, thanks!

[@fuzzywuzzy229]

WOW!!! This was probably your BEST video yet. Not saying your other videos suck, I enjoy them. I think this video gave such key information that I think A LOT of people didn't know...including myself :P Keep up the great work!!!

[@RGrant2504]

Truth. Changing your rep range is CRITICAL. There are actually phases like hypertrophy phase where you do high rep high set count. You must change your workouts not only in type but in structure in order to see continuous progress.

[@Nononsensetalk]

Fantastic vid mike and John

[@PerfectPersonalTrain]

"Muscle confusion" really refers to conditioning the various muscle fiber types. They touch on that here in the video, but using different terminology.

[@ZeroSumJ1]

Had no idea about the importance of contracting the muscle. I just thought I'd grow if I moved the weight. Thanks for this

[@jweezyf0sheezy1]

Ask around for a seasoned lifter to critique your form. I had issues with a bench plateau for weeks till I asked a guy to spot me and he noticed the left side of the bar was slightly lower than my right which contributed with me stalling with progress.

[@lykigos]

Very important advices, excellent video

[@TamimAlNasri]

you can buy supplements such as creams and put it on the stretch marks to remove them, hope this helps.

[@xxdanxxable]

I love your vids, please make a video on good and effective chest workouts because i got good abbs and need to work on cheast more

[@Omrie69]

such great advice fellas really appreciated im looking to get that perfect balance in frame, rather then getting too bulky prefer ripped and lean

[@MrMax1314]

Hey Mike! Thank you for all your videos. I have found these very useful. So I was wondering if you could make a video of a workout in the pool. That'd be great

[@shirvy]

Sooooo glad I watched this video, extremely informative !! Thanks mike : )

[@NathanOng604]

Hey mike, great video! Can u make a video on how to get shredded fast! Thanks man

[@1337MT97]

Thanks you guy, that 3rd tip really helped me out :)

[@jweezyf0sheezy1]

For bulking yes for maximum muscle contraction and to ensure perfect form.

[@jdhanda]

Hey Mike! I've been a long time viewer and this by far has been the most informative video.. Good shit! I really would like you would make a lean out diet video. (newer updated one)

[@BlueEyedRanger69]

This helped me a lot thx for the tips.

[@sinizap]

Thanks this does explain some confusing moments on various excercises. Exactly what I needed to know. Keep this sorta video's coming very educating and usefull! - Peace yo

[@Cyrusislikeawsome]

Yo thanks. I think like they were saying i just need to start really light and isolated rather than going straight with the standard workout ideas

[@rakeshnigam7474]

thanks for your workout tips

[@DWIBA10]

thanx for making things ten times more complicated

[@zeus_fa5242]

I NEED YOUR HELP, I've been doing exercise for 6 months and I have a big doubt about how should I work out. I'm 16, my weight: 65 kilograms (143lbs.) Height: 173cm (5'8'') and I'm thin. I began to lift heavy because I wanted to gain muscle mass but I also wanted to get ripped. My question is: If I keep lifting heavy, will I get ripped? How Can I get ripped? What is better, lifting weight or working out just with my body weight? Really I Need Your Help.

[@TakeshixStudios]

great video! I make sure my muscles are being touched there

[@shmackmack2293]

Thanks you really helped me out. You guys are great.

[@collectortherapy]

after a few sets your body is warmed up, your adrenaline spikes, endorphins start rushing and you start to really enjoy what you're doing. You're getting a high off of it as your muscles and tendons get used to the movement and you get really into it, things actually become easier

[@wbworkout]

This is excellent, great information!

[@Bezemkast333]

the perfect example why you should always concentrate on the upper pec when doing chest

[@strabuon]

The 1.618 constant or golden ratio is not derived from "our research". It's a very well documented number that is present in nature, art, etc... and deals with proportion and the Fibonacci sequence. The fact some people are trying to "market" it is another subject but don't say it comes from research, it doesn't.

[@daathlete22]

ive been doing Adonis golden ratio, finishing Catagory 3 muscle/fat loss and i really like it, good program and has some good workouts.

[@sifukwm]

kewl!!! thanks for all the great tips!!!

[@inceptiondreamz]

It's true. I see people moving weight. Form is important.

[@Foudrdguer]

Thank you for the summuary in the description, because I'm french and it is more easy for me to read :)

[@rikardo1337]

When squatting CORRECTLY the load is on the hamstrings and glutes and not the knees. As a matter of fact, squats will strengthen your knees by strengthening their surrounding muscles.

[@JoseRamirez-mn3qw]

Hey Mike... good videos I'm starting to work out and your tips do help a lot, would be great if you could design a workout routine for the gym! And a very detailed plan of eating to help us to lose weight and get ripped!

[@pizzaguy462]

Mikes best vid in a long time

[@iNtivity]

Mike, fantastic video. On another note, are squats done correctly bad for the knees? Studies suggest that squats are safe and even beneficial for the knees, but I don't believe that. After a, the knee is a small joint with a lot of (weak) cartilage. Doesn't this make you think that maybe years of heavy squatting and putting hundreds of pounds of stress on the knees can really damage the knees and make it difficult to walk?

[@danishforsure]

It all depends on your will, and then time will do its work. How long have you worked out?

[@iArielito]

Reps- a full movement completed of an exercise, 1 bicep curl is a rep Sets- A number of reps completed is equal to 1 set. So if i was going for 8 bicep curls, i would complete one set. Then you would rest and do another set of 8 bicep curls and so on until you complete the amount of sets your going for

[@DjMuchUp]

i really like your videos, but for an example benchpress how con you get a contraction of your chest instead of shoulders and triceps?

[@irubio1000]

Mike please do a vid on how to reset muscles I ran into that problem thanks

[@badgolfer997]

I mean the guys in Mr. O comp (Phil Heath recently). Anyway, TUT already existed I remember in the late 80's when guys were working to negative failure (retraction) for max muscle fatigue. There is so many methods you can build muscle including bands if ya wanted...but most if aiming to really gain big muscle will benefit from high intensity high weight low reps format. TUT I would say is a good addition to a regime, not the thing you do every day every set.

[@ognavo1]

Cant wait to hit the gym!!!!

[@ameyp97]

For the first time he is wearing a T-shirt!! excellent video asusual!

[@EABumshak]

Try to switch ur exercise from two-handed excercises to one-handed ones. For example try dumbbell biceps curls instead of barbell curls. Make sure you can work out on each side on its own. ;)

[@jamesapplewhite5925]

Could you post a video showing an example of a monster set?

[@weez82]

You need to use correct form regardless of what you're training for. This video applies to strength train or bodybuilding and even cardio, anything you do really

[@kwijlaapje1]

little question, is it good to do a cardio workout every day

[@Xokzu]

Thank you so much! Now I can resume working out correctly..

[@remember6896]

Thank you again for great information and then i got exactly what is my problem

[@DUBRTotalWar]

Yes as you are not burning fat but hardening the abs under the layer of fat. You need a low carb diet and cardio to burn the fat.

[@Michael.Shayne]

im confused about the contracting muscle thing. so if im moving the weight then how am i not contracting my muscles? could you guys make a more in depth video on contracting muscles?

[@kohpj7770]

Thanks for the tips

[@1sarkastikchris]

@MikeChang this is probably my favorite video you have done so far! I watch a lot of other fitness channels and everyonehas different opinions so I feel like I'm always changing something like form, split, exercises, etc. Is this OK to do or should I develop my own way and hope it works out?

[@collossus121]

my right trap and sholder are bigger than my left.what exercise can i do to make my left trap and shoulder the same size as my right

[@LCmortalArt]

Question. Say if i wanted to focus on the development of my chest, would it be better to only exercise my chest in a session, or exercising other muscle groups as well in a session? Because only exercising your chest would surely concentrate your energy and nutrients to that particular muscle group for regeneration, instead of dispersing your energy and nutrients to the other muscle groups as well......

[@tobiasschmitz3799]

you could also translate it with execution, or "how you do" the excercise

[@Pwnoyboy]

Hey Mike, the title indicates that these tips are for males, can it hear tips be used for anyone working out. For example, my mom and sister?

[@xiaojiechen2671]

Guys with 💪always look good , you are very good looking , never give up !!

[@davidthomas1784]

Im a skinny 5'8" how can I realistically change my body in 12 weeks ? Thats not possible. Plus im not a cook how can I keep up with the diet? What id u dont have access 2 the internet or all the gym equipment needed

[@loganreid7132]

Look up workouts for your body type, if your really skinny try searching workouts for ectomorphs and right then down

[@loganreid7132]

Write* them*

[@nexorabolis]

Love your videos man.

[@alanvazquez14]

How do you know if your working put properly

[@MrThepwnstar]

they just mean if you feel the burn. eg i feel the burn in decline bench presses more than incline or normal, so i do more decline sets

[@BYU2726]

Mike, you guys talked about number of sets per exercise but failed to mentioned the total number of sets per muscle . How many TOTAL sets you recommend PER MUSCLE per workout, ALL exercises combined?

[@austinfrost6490]

I am trying to build my bicep but my triceps r getting bigger but not my biceps can u make a video I would really appreciate it

[@BboySuperFreeze]

This is a very very very very very good video

[@Fadsmashers]

This is actually one of Mikes most informative videos, and not to build the perfect body or any nonsense like that but for strength gains. I finally understand why I've plateaued on many lifts, I need to drop the weight and work the muscles that are supposed to be worked, then go back to the heav ho shit and be much stronger.... But Mike... do you even lift?

[@sergioelias87]

Very helpful!!

[@dstein64]

Happened to me too at your age. Its probably from right-hand dominant sports like tennis or jerking it wayyy too much. Just keep working out and it will go away very slowly

[@boodahbellie]

Is there a site that shows a visual of what muscle groups are worked by an exercise?

[@Pritpal37]

I been working out for the past 3 years but I feel like I'm not getting big and my bench only went up by 30lbs... I eat more than 3 times a day... I can gain weight but what idk what to do about getting big...

[@nico3641]

John Barban is a genius. He does know what he's talking about. Plus the Adonis community is pretty cool.

[@Shadowedwonder]

This comment might sound botted or paid for but I bought the Six Pack Shortcuts program last week: Best investment ever. If you are on the fence about getting it or just plan to stick to the YT vids i stress that u get the program especially for the eating guide which is valuable on it's own. Mike Chang is the man!

[@TheGhostOperative]

yo i think i tore my pecs when i was doing dips, my sternum (manubrium and body joint) is really painful. asked my mom (doctor) to get xray, n she told me i dont need xray... just rest. so i've been resting for a week without heavy lifting chest n back. i still do biceps. triceps and legs. but after i week i tried chest again...still painful. wtf is going on? i dont think my mom is doing it on purpose to prolong the injury, but she didnt like me lifting from the beginning.how long should i rest?

[@Aspie183]

Hi Mike. The whole program is $97, however I live in the United Kingdom where the currency is the pound (£). How much would it cost me?

[@mannymarmolejos9931]

What supplements will help me develope muscles

[@fcofunited]

could you give advice about working out in ramadan

[@YouRaL0]

-Mike I have a quick question. How many exercises per day should I, the average gym rat, be doing. You talk about sets, but not about how many different exercises in those sets. Thank you for your time.

[@Aspie183]

Also, is the program only available in the physical DVD's, or can it be downloaded for home study? Thanks.

[@endermetal]

It means how many reps you're doing per set.

[@redcragburns]

What to eat after a workout?

[@MrWaterLemons]

I'm doing the 3minute extreme workout along with squats and pike push ups why am i getting more bloated? my arms are getting bigger though

[@thepurplemasher]

Very good information

[@TheRobi64]

I love how you sent constantly pushing your business. For instance you just told viewers to check out the other guys website.

[@PlatinumDragonProductions999]

My theory on why some days you "don't have it" is it probably depends on how depleted your glycogen stores are for you muscles. That's just my guess from my own experience.