The reason your burpees aren’t building muscle

[@123495734]

Everytime i do burpees i feel like robbing a bank

[@123495734]

@@traviswilson36 its a workout a bank robber would do 1000%

[@vilchesboss]

@@123495734 professional killer if you do it at 4am

[@123495734]

@@traviswilson36 hamburgers?

[@KosherPorky]

​@@123495734hamburglar

[@SlurryNoises]

"A Military mind, a criminal grind" ~ 2Pac

[@BAU111]

I’m glad you called out the weird alien build every guy is going for

[@Fluggrugger1]

Everyone (especially of the generations after the millennials) has basically just given up on doing things “the right way” (natural gains) Influencers that brag about and promote gear usage have them convinced to just do gear. They get on, see the insanely fast results, and then fall victim to body dysmorphia and all the ensuing issues.

[@comanchedase]

Thats just the beginning...imagine what they're going to face when life doesnt allow for cheat codes...​@@Fluggrugger1

[@PP-cm4re]

@@Fluggrugger1being so open about gear never used to be a thing. Any influencer with a good amount of muscle was branded a ‘fake natty’. Fake natties would be slammed for lying to their viewers making them think they can obtain that physique naturally. But over the last few years, influencers have decided to be truthful about their gear usage in an attempt to gain respect. Now it’s out of control. I don’t know which is worse: the ‘fake natty’ era or the current ‘open and honest about gear’ era.

[@Fluggrugger1]

@@PP-cm4reI’d actually prefer the fake nattys believe it or not. I find it literally sickening that an entire generation thinks gear usage under the age of 21 is “cool.” All these new wave influences are garbage

[@johnedwards4012]

I did 5 at a time then 10 then 40 then 50… doing 200 a day now in less than 30 minutes life changing

[@ajsmith5898]

Great job my Day 1 is today ... How long did it take u to build up

[@TheOfficialArthurMorgan]

How are you doing these days my man​@@ajsmith5898

[@nonyabizness2550]

How does your physique look now

[@Ukmagic80]

Did you build much muscle? Good job by the way

[@btownshreds1]

How is it life changing

[@blahfever7186]

I’m almost 41 years old and by following your workouts for the past year has built up and defined my chest than ever before. I’m not on your level but am always looking to get better in every workout, even if it’s just by one more rep or one more set. ✌️

[@GozarianGozar]

Good stuff. I don't think there are a lot of people on Art's level.

[@steveotatooed]

​@@GozarianGozarAgreed

[@megacab]

Damn, I've been bouncing with the one pumps. Gotta change that up. Solid advice sir.

[@Fleecey13]

Try touching your toes then planting your hands. Gives the hamstrings a little tweak , saves the wrists a bit, and avoids the bounce.

[@megacab]

@Fleecey13 thank you! I'll do so.

[@JimmyHandtrixx]

​@@Fleecey13planting hands?

[@shingaling3315]

Same here lol thought I was improving my form too 😅

[@raj21078]

I've been following Ironwolf for a few years now, and he's still dropping knowledge with each new video. Respect.

[@ShepherdToLostSheep]

I’ll be 49 tomorrow and burpees are transforming my body. I first did 8 count bodybuilders\burpees in Navy bootcamp 30 years ago. They worked then. They still work best now. Great video!🤙

[@joynalmotin8427]

Two pumps 100 done , day 26 . Four more days to go … truly amazing the results and feeling great . Let’s see what the coming months brings ! Thank you wolfs my inspiration 👏🏽👏🏽👏🏽

[@brianlocal3]

“Weird , skinny fat runner body” caused me to laugh so hard my coffee spit out lol

[@mattp4007]

No I didn’t. You don’t have to lie to kick it

[@msbegaofnwha]

lies bro. also whats your body looking like? 😂😂😂

[@Ironcrossdelta]

Examine the physiques of Israeli special forces, Royal Marines & French Foreign Legion soldiers; this will give you insight into the body types that meet those standards, similar to what you seeing here in this video. The "skinny Kat" is what the Foreign Legion exemplifies this body type as. Please cupcake refrain from being sarcastic about topics you may not fully understand. I wonder if you can even do thirty pull ups?

[@jimjs5672]

Your warm up video and short card video helped a lot. Appreciate your work. 🤙

[@mackenziedegolier4750]

thats the way iv always done them since i started following you 2 years ago it just feels right to me

[@robm6789]

Beast 💪🏼💪🏼. As always , great info wolf.

[@DavidWhitten]

Solid advice as usual brother!

[@charlespalacios1111]

Awesome explanation and demonstration. Thank you.

[@ecalzo]

yep . i thought it was supposed to be faster too.. will do that next time .. stay strong from italy

[@itsok6640]

The power behind burpees is the routine , consistency, challenging yourself to do better. Its a workout but its also a mindset

[@astaganaga1906]

Thanks wolf you’re so inspirational

[@zakme5638]

Visual clarification is a gem ,thanks sir for this precious advice,I've been following your contents and do some of the workouts that are challenging, and I admit that bcz of your workouts I've been able to finish 100 burpees, which is a rewarding punishment, 😅

[@grantgriffiths4360]

Actually find the pause computer better in my head. Keep rocking bro

[@briantran3791]

Thank you for making the world a better place for everyone. Plus I love your warm up video you did years ago Iron Wolf,

[@josephbarcelo1119]

THANK YOU FOR THE KNOWLEDGE IRONWOLF! 💯💪🏻💪🏻💪🏻

[@codedxxx]

…and service.

[@josephbarcelo1119]

@@codedxxx & SERVICE! THATS RIGHT! 💯💪🏻💪🏻💪🏻 🫡🫡🫡

[@benweissman4410]

Bravo very well explained and done 💪

[@sergiosandoval7955]

Duuude!! I was doing burpees for a whole year with no results. I chalked it up to being 40. I see this today 3 years 30 lbs heavier after my last attempt. I'm going to give it another go with this advice. Wish me skill and not good luck.

[@jmab23]

Any update on your fitness regimen?

[@2gutta4tv]

Any update ?

[@RobVole1]

Did it work?

[@sergiosandoval7955]

I haven't implemented this yet but I've lost 20 lbs in the last 2 months fasting alternate days for 36 hrs. I'm currently 180 lbs and I want to get down to 170 before I start burpees just so not to put too much stress on my joints. I'm 5"6 with a small frame so I think I'm really over weight.

[@josecavazos1869]

Burpees don’t build muscle bro. Progressive overload with weights do

[@user-user-user-user.]

I saw a group of inmates, lifers, in a Massachusetts prison, do methodical, controlled burpees for an hour straight They were absolute machines. I never saw so many people so disciplined, and so ready for war. ☘️

[@Rerum_Novarum]

It's because time under tension drives hypertrophy and burpees utilise 2-3 push ups at a time. Push ups alone are far superior for muscle growth.

[@mattc4266]

FACTS

[@paprikaman1124]

The Burpees is superior because it burns fat too with correct eating

[@Yumais]

It's almost like Burpees are made for cardio and this is him explaining how to get muscle doing them, crazy

[@paprikaman1124]

@@Yumais das craaazy

[@antalperge1007]

Why not just do MORE push ups? 😂

[@onerider808]

Best dang single exercise ever. I’m 65 and seems I’m getting a bit slower on my pace as I age, but I’m looking to be that 85 year old still busting out burpees. I’ll probably be slow as molasses by then, but slow is better than none.

[@MicklePickle636]

Holding onto dumbells and using them as push up bars throughout the whole mopvement is an excellent addon to burpees, they increase the workload and force you to do exactly like you just said with keeping the tight form, because if you dont the dumbells will throw you around if you dont control where they go.

[@maarek116]

a true influencer right here

[@jamesstone9140]

Did this guy piss his pants?

[@lettucesalad32423]

@@jamesstone9140 No but you sure did when you tried out one of his routines.

[@Scotland2306]

@@jamesstone9140 yeah that’s what he did, not 500 burpees. He just peed. 😑

[@ItsYaBoi888]

🤢

[@jonathanhollier3314]

Best natty in the game, dude is a savage and I love to see the work he puts in, so refreshing 💯💪❤️

[@PP-cm4re]

Never realised but now you mention it, it makes perfect sense. I do this ‘bounce’ subconsciously when I start to get tired. I’ve noticed that I start losing the pump in my chest and tri’s from the push up movement at the bottom when I bounce. Definitely going to correct this. Thanks.

[@Rokosbasil]

I love burpees. They are magical for getting out of a rut quick. Cardio, strength and endurance all at once.

[@xXx_pq]

dynamic move getting back to burpees with the 100 a day concept. helped me get to the lean athletic that i used moving houses then doing martial arts. cool channel

[@everythangluxury]

Form is EVERYTHING ❗️💪🏿

[@B1GJOHNSTUD]

and breathing..

[@sfiatoa55]

This helped a lot! Thanks

[@blessie9196]

Well said thank you Iron Wolf 🫡❤

[@isaac20moritz]

Thanks for the tip wolf, always mindful of form, striving for excellence, you are the man 🙌

[@Easyhandler]

Thanks Wolf ❤️

[@IrisGallegos-i7i]

Amazing 😊thank you Sir

[@abnerbran1302]

Thanks for your time!!

[@user-bl8cu6in2b]

Thanks for the improving tips how to do a more beneficial burpees👍🏽

[@stefantrisic-produktivnost2963]

Great advice! This is true. Thank you.

[@DanielediRicciolo77]

Thank you 🔥

[@sambrand7510]

Thank you 💪🏿🙏🏿

[@polkalamypekopeko2969]

Simple instructions for any exercise - don't bounce, don't mix up the moves. Bouncing increases tempo and performance and pace - you can definitely train for something else that way but not for muscle for endurance and functionality. Add more pushups if you like for the effect. For me, when I first started 10 push up burpees with squats I can only do about 5 reps, but as it goes on the burn is so severe that 2 days after the session I still get the sore from moving my arm sideways.

[@HectorUSMC1345]

Oorah brother. Great advice 🫡

[@abderrazzakchokri1904]

Thanks bro ❤

[@GrizzNmyownlane]

Appreciate it bro thank you 💪🏾💨

[@mr.dephiant9713]

This is great! Going to focus more on form.

[@robertmciver817]

I like your take on this but I also think going right into the eccentric portion of the push up has some value. The fast eccentric part of this into a quick concentric can develop power.

[@MikeHawkburns21]

3-pumps are my shit. I feel like I get the most bang for my buck with them. I follow along with you and burpees king piston style during that one video you guys made because the tempo is nice. But yeah, perfect form goes a long way. When your burpees are sloppy, you’re gonna get injured especially when doing high volume.

[@nickgray3845]

I’m joining the corps, going to basic soon. Thanks for the tip

[@deandremason2457]

Bouncing or doing them explosively can build power though it’s not a bad thing. When you go down fast your creating more eccentric load and will eventually lead to more explosive push-ups

[@gregabrams5792]

Makes sense. Thank you for explaining.

[@mart1916]

Good reps, good money, good results💪Salute 🐺🌍

[@andre24YT]

im doing your 500 500 rountine almost every day for 6 month & record it for memories... its so good sir 🔥👍

[@joshuathebarbarian]

500 pushups 500 squats? How have your results been?

[@edh3345]

Almost everyday?? Thats insane!

[@WhatLegendsAreMadeOf]

@@joshuathebarbarian he got so massive he blew his youtube account up so he cant respond :(

[@kostar500]

Boom! Strong press! Uh! Two pump!

[@danielalcala1044]

Even Better!

[@relaxhealradio8636]

@@danielalcala1044 😭💀

[@johnetanneso5095]

We need a t-shirt with that 🤣

[@TheBigHugh]

I always thought the burpee was supposed to be fast. Ill have to try this tempo next time

[@Sleazy28.]

​@@traviswilson36what's a real burpee

[@Dinief]

Burpees wasn't supposed with jump

[@francisfernandes9435]

​@@traviswilson36No Sir,actually you are wrong.

[@BabaNovac792]

@@francisfernandes9435 here you go : kzbin.info/www/bejne/p32leqB-naiLidk ....now, - the description is in there, -whatever you choose to do, whatever you believe it is or isn't - just do something (talking to everybody arguing about what burpees are ) .You can add every movement you want,as long as you are capable of executing the whole, safely and efficiently . Don't believe me? it doesn't matter (do your research,or even better,do your burpees)

[@Far-cw2xy]

‘Time under tension’ still is the main component for muscle building. Slow those 1-pumps down. Use good form.

[@mattc4266]

Nope mechanical tension and proximity to failure are more important.

[@Far-cw2xy]

@@mattc4266 yep…you are just naming the tools for increasing time under tension. the more time one is under mechanical tension the more muscle tissue is built. So if you are lifting a heavy weight for few reps…you are significantly building strength but it’s not optimal for muscle building as you the TUT is not significant. Lowering the weight and doing more reps increases TUT which then becomes optimal for muscle. Body weight technically isn’t optimal for many unless you are willing to take reps to failure. Taking reps to failure using light weight or calisthenics increases TUT which then increases the potential for muscle building.

[@mattc4266]

@@Far-cw2xy yup and the time under tension for a burpee is extremely low lol same from the proximity to failure . Even if you slow it down .

[@Far-cw2xy]

Yep…the time under tension may be low for a person who is highly conditioned. For an unfit person, not accustomed to any form of strength training (which is the majority of folk), a 1-pump burpee is going to provide a lot of time under tension.

[@TexasDharma]

Wouldn't extra pumps just build your chest more and not much else? Seems like an imbalance

[@bruce8565]

Amen, gotta keep yourself honest. No matter how tired I am, if I don’t execute then I don’t count it.

[@arturobandini4078]

That's how the Burpees King does them, though? Seemingly with momentum? I appreciate there are different styles, though.

[@elainefedyk6285]

Great short 💯💪👌

[@Caspergomezz]

The more time spent down doing push ups the more time under tension your getting, I think one pumps are great for overall fitness, cardio and you can see some strength and mass gains but once you start spending more time down (2 pumps or navy seals) you will start seeing more muscle being built.

[@AntoniswilliamMendonis]

This workout has helped me so much with my boxing

[@philipjames3526]

Good reminder. Ive fallen into the trap of just going for as many Burpees as possible, and throwing form out of the window. Back on it now 🤘

[@bellebeauty67]

Incredibly helpful instruction. This civilian is paying attention. Thank you Sir, will be extra mindful on push-up🎉

[@impersistentnotconsistent7613]

You a beast homie

[@colincrawford1111]

Thanks bro

[@ObiOne2909]

So would you recommend doing a two push burpee instead? Ironwolf

[@d_no_allyn_86]

My opinion, if you jump down and do it explosively, catching yourself mostly with your hands/ chest then pressing off real quick, with force, then when getting to your feet you do a jump squat, you're definitely going to be recruiting all the muscles in a big way..i thinkb people just don't know hot to involve and activate the muscles correctly.

[@bgwalkin]

50 Navy Seal Burpees 50 50lb step ups 50 50lb squats 5 pull ups 2 mile run @ 8minute pace Repeat until failure

[@creebuddha]

Thanks G I'm bout go get my burped stamina up this year I'm at 50 pushups straight time to add lunges flutter kicks burpees n jump rope

[@DevonKletzel]

Another things genetics. Wolfs workouts got me shredded in 2019. I followed him the whole year doing calisthenics. Im back bodybuilding now but when im done with that in a year or two itll be back to following wolf for the rest of my life for health and longevity. My 2 cents about hard gainers following wolfs routine to build muscle. Try his workout/ workout for Busy ppl its only 50 burps but hes got 1 pump 2 pump 3 pump navy seals and a 5 pump and leg squat. Id do this routine twice a day for a total of 100 burpees. If your trying to gain muscle dont do marathon burpees like wolf does. Not that theres anything wrong with that wolfs awesome. Its just burning 1000 + calories while trying to build muscle if your already skinny its obvious the amount of food youd gave to eat would be insane. So skinny dudes less is better as far as your up downs go. Do less burps with higher amounts of pumps for each burp. Less calorie expenditure for equal muscle fatigue.

[@IronWolf84]

Well put

[@DevonKletzel]

@@IronWolf84 Thanks coach wolf. Your awesome buddy ! I'm going to see if I can do 100 navy seals today just for shits and giggles. You got me addicted to these style burpees. I'm trying to prep for a bodybuilding competition and to be honest I feel as tho the amount of mass and muscle I put on I feel alot more unhealthy. Less energy, cardio sucks, but I'm a jacked 245 lbs. When I did your training I was 190 shredded, had more energy better cognitive function. List goes on.

[@unclefester831]

This man is a beast. His physique is what's possible if you work hard and stay disciplined💪🏻💪🏻

[@zeuseygastony6385]

I’m sure he’s in good shape but dude doesn’t even look like he lifts

[@norcalchrismeister]

'weird skinny fat running body' 😂 Thx for the vid. Going to add burpees to my strength training routine

[@davincibz1]

How did you build those legs, bro?😳

[@codykoplin5337]

Nice technique Marine!

[@mannymotta2174]

I find the double navy seal pumps up my chest and tri’s . After maybe 30 of those, I’ll super set kettle bell swings and deadlift with the 70 lb and pull-ups and dips (30 each). At 56, you gotta Taylor your work out to your ability. I could never do the volume that Art does. But I push to my limit for sure

[@IronWolf84]

Salute sir, well done

[@alexunlv]

Great form! Still working on mine! This is why I don't enjoy one pumps - I'm bouncing around like a ball, all over the place with a one pump.

[@vansmoken4172]

This is great advice. Also, when you bounce, you will put pressure on your joint, instead of the muscle.

[@Mvanrossum]

Right so many do zero work on the way down and call it 🔥 😅

[@omaru737]

You can build muscle with ballistic style burpees as long as you don't bounce and wreak havoc on your joints. But bouncing with control can be done and that's conducive to building muscle,..it boils down to stimulation and calories so make sure you replenish and consume extra protein and calories to build that muscle 💪

[@cplbird8179]

I was going to say something similar. Explosive movements build muscle. Like sprinters or Olympic lifters. The problem with a "bouncy" burpee is that there is no negative action, the muscles are purely relaxed. An explosive burpee would require muscle activation on the negative and positive movements. Burpee King has a good example of an explosive burpee, hence why his upper body is pretty big. But there's so many variables. But to IW point, poor form doesn't lead to anything but injury.

[@mattc4266]

It’s sub optimal for hypertrophy

[@importrev]

Good stuff I thought I was being lazy for taking it slow

[@twinsunsurvivor8564]

My bjj game have changed forever with Iron wolf RESPECT

[@gunfighterdrummer]

Good video. Never understood that hit to the gut.

[@J0r-El]

Do soldiers have to be lean instead of big and muscular in the armed forces?

[@MrJello43]

Burpees King bounces hard on his tho. He even gets the kip to bring his feet back to position

[@xNulg]

It's true. The bounce is what makes his burpees look smooth

[@MH3GL]

Remember, he said "IF you're not building muscle". He's simply offering a new strategy for those struggling with results. If bouncing *does* work for you... Keep bouncin'. 💪

[@navajorezathlete1202]

That's who iron wolf is subliminally talking about.😂 just because burpee king is the king

[@thefrustratedtheologian6238]

Every pump is smooth and controlled, both down and up.

[@seanb3525]

Thanks wolf! I've definitely been doing my burpees wrong!

[@CeeDoggz]

Great point

[@DavidWhitten]

Corey!!!! How you been man?!!

[@jhovanymartinez5368]

Saludos bro sigue asiendo un buen trabajo

[@charlespinell5091]

Yeah, dude you're right, I do that. Thanks, really!

[@joedemetrius]

Thank you for breaking this down. That's why I like navy seals it forces you to do the pushups right

[@tomstevens751]

Very true

[@d_no_allyn_86]

Why are the shorts so high. 😅

[@Burpees73]

Thank you

[@fugu4163]

Doing the six counts as a warm up exercise together with jumping jacks and i always feel it afterwards in my chest and arms. I will slow them down a bit to find out the difference though.

[@StrongandConditioned]

This is golden information. Thank you.

[@DavidWoods-p1t]

Excellent, btw , I don’t think that aircon is working that well …. lol.

[@SlurryNoises]

80 pounds down, and from 10 to 40 ish non-stop burpees. My midsection is shrinking, and my shoulders and arms are widening. Such an inspiration. Shoutouts from Seattle.

[@KarthikCracker]

Bulk panna diet aprom consistenta motiveoda daily workout epdi pandrathu?