This Formula got me Muscular Lean and Flexible in my 30's with no gym

[@Strengthside]

strengthside.com/theformulapdf The Formula: Day 1+5 Rings Day 3 Legs Day 2,4,6 Handstand and Mobility Big goals: 1-2 muscle ups, 5-10 sec handstand, Add 25 lbs to squat, Parrallel straight leg good morning, vertical torso couch stretch, 90 90 pigeon head to ankle. Sissy squat maybe! Optional: Animal Movement warmup 15-20 minutes start here - kzbin.info/www/bejne/oHy5nGyigJ6eec0 Diet: High protein good sources of calories, fuel training Sleep deep Learn about yourself in the process. If you want a pdf with a sample routine (with sets and reps layout) comment below!

[@DW-ol1vp]

A PDF would be great! 😊

[@bradstadsvold6962]

Yes please! I'd love to see this in a .pdf.

[@hoey77]

That would be super awesome, thanking you in advance.

[@adamrauckhorst6592]

Yes please!

[@gv9163]

Yes, PDF please.

[@vrth0mas]

Ok man, I just stumbled across you. YOUR body is what men should strive for. These juiced up freaks in the gym throwing weights around are gross af, it's the result of unhealthy self perception. When I see your body, I think "that guy loves himself in a healthy way, he takes care of himself". Fucking subscribed. So glad I came across this channel, you're giving advice that actually applies to me and doesn't make me feel like shit for being where I'm at.

[@KA-x2]

Disagree. He needs to eat more. He has the same body as a junkie who doesn't eat. He has the athleticism now he just needs some muscle. Eat more, lift heavier weights. He could still do the body weight stuff if he was 10-15 pounds heavier

[@elliottgreenwood8425]

Glaze harder 😂😂

[@everydaywarriors]

you think this stuff will be any easier? Haha.

[@timelessadventurer]

@@KA-x2really? He has really good muscle mass. Not like a junkie at all. especially the quads.

[@KA-x2]

​@@timelessadventurerlook at him with his shirt on. Looks like he doesn't even workout. No offense just responding to the guy that said this is the ideal male physique and I respectfully disagree. Needs another 20 lbs imo.

[@marczahn7246]

one of my favorite athlete creators. humble. relatable. knowledgable. practical. inspiring. keep it up brother.

[@Strengthside]

appreciate that my man

[@Master_SheeFoo]

Да, только этот парень в 30 лет выглядит как я в свои 45...

[@emilyhoward8723]

Would love a PDF and love the minimalist approach. It’s a lot of work but not without all the fluff that a lot of people incorporate! Everything has a purpose!

[@Strengthside]

well said emily

[@josem4506]

@@Strengthside how do we get the PDF ? Need email address?

[@Strengthside]

strengthside.com/theformulapdf

[@makelovenotwar2467]

Love how in the intro you show the self-awareness that these instructions isn't for everyone. Haven't watched the actual video yet, but already needed to say this, big compliments! I mean, I'm young and have few commitments and stuff and if I get my shit together, I could work out as crazy as influencers do. But I always feel bad for others that may really get served unrealistic ideals.

[@naz7840]

Love seeing the toddlers coming to see what you're doing! And their effortless little deep squats ❤

[@Strengthside]

squat goals for sure!

[@simianrogue]

I've had shoulder surgery around ten years ago, and recently found my dips were beginning to illicit pain through the long head bicep tendon, which is a shame as I found my tricep growth was coming along nicely. So I've been undergoing investigations with my shoulder at my local hospital, but didn't wish to stop my routines. Then I discovered the Tyson push-up. These has been a life saver for me, taking away the pain from my shoulder, but still working my triceps nicely. Now, aged 60, I feel the rings would (dips) batter my shoulders, but I've always believed in adapting your training to suit your body. The Tyson push ups have done this for me. So for anyone out there in a similar position with shoulder pain, there is hope. It's just a case of doing a bit of digging and experimentation. Thank you, Strength Side for your videos, they are much appreciated and a good source of motivation.

[@royslade7426]

I to am 60 and have had 4 shoulder surgeries. Two on each. Going to look into the Tyson push up. Thanks

[@CiskoReelTV]

dude I genuinely love you guys! really changed my perspective on fitness and life in general. I am who I am today because of watching videos like these. Thank you guys so much! it’s incredible to exist at the same time with such awesome people out there! Strength side for life!!!

[@Strengthside]

that means a lot man i appreciate you sharing the kindness. And I agree its the other people in this world that keep pushing us forward.

[@tylerwoodland2930]

A PDF with the formula would be a huge help! I’m working on leveling up my life right now and I see fitness as a huge part of that.

[@Strengthside]

one of the best pieces to prioritize! Coming your way bro

[@empirecustomsautodetailing]

@tylerwoodland2930 did you receive a PDF?

[@Strengthside]

here you go! strengthside.com/theformulapdf

[@tylerwoodland2930]

Thanks for all you do! By far my favorite fitness channel on KZbin. Keep killing it!

[@hughreed768]

@@Strengthside This document is awesome - thank you! By the way - if you were going to fit a weekly run in, when would you fit it within the routine?

[@JordanGolinveaux]

Strength Side is the only fitness channel I need. Would love the PDF. Thank you as always!

[@leehasty.]

PDF pleasee! lovedddd this video thank you so so much mate, especially love the bit at the end where you said about other aspects of your life improving too after completing the program! You should be so proud of yourself mate, really loved the bit too where your child was next to you whilst you were doing the handstand, so wholesome :)

[@maikstaude7179]

There are only a few people for the different areas of life that really inspire me. Be it mentally, emotionally, physically. Meditation, sports or whatsoever. You are def one of them as you seem real and also talk about your struggles and hard comings as "bad habits". So you're not only contributing to that one skill, or every other aspect of life, but it also sprinkles onto other people's lives. Thanks!

[@Strengthside]

that means a lot to me man. Thank you. Trying to be as honest as I can in this one

[@sameerkausar2519]

I loved this so much! As I approach 30, my focus has shifted from lifting to doing more body-weight, functional work. This lines up perfectly with my goals and thank you for taking the time to put this out there! Would love that pdf. Keep up the content!

[@zwickstar]

Inspired to spend more time on my rings. Looking forward to the PDF.

[@kellybarrs]

Thanks so much for the PDF!🖤🖤🖤

[@wisegurugirl]

I'll be looking forward the PDF!

[@Strengthside]

strengthside.com/theformulapdf

[@daronkruse]

Love this. I’m 60 and strength train other old geezers like me. I incorporate lengthen strengthen concepts all the time. All my clients hang, pull up, sissy squat (modified of course), etc. Thank you Josh. Perfect timing for me as I’m ready to embark on adding muscle mass journey. I’d love pdf.

[@albaindiana229]

Great video, I appreciate the work that went into it and understand if making a pdf on top of that is too much, but I would love one!

[@Mr23Kg]

A PDF would be super RAD!! As of late, my focus on fitness has really shifted towards functional movements and strength so I feel like the formula would really help with this!

[@bob4919]

Great vid Josh! Love seeing the boyz! And of course I'd love a PDF of the program, Slainte

[@BJones24]

Thanks

[@MaximeLeclercGingras]

Oh yes, pdf! Awsome!

[@DanielShinn]

Yes please to a PDF Josh! 💪🏻 Love seeing the little guys roaming around too….they’re getting big fast! Big love from the UK!

[@chrisn8250]

Love this video. Been following you guys for years. I don't know if this is a thing but your training always seem so holistic. If that makes sense.

[@coachdraz8866]

I follow you for about 3-4yrs now. I'm in fitness for 13yrs alrdy and as a felow collleague I must say that you're one of the most balanced humans in this industry. You're super chill without those bro science extreme bs. I always have hope when I see people like you educating others. 100% support from 🇭🇷! 💪🏻

[@SusanSlattery]

Well dude, I am a 60 year old chick with a ton of kettlebells and dumbbells and a weight bench and medicine balls. I live in a rural area and I go for 13 to 14 mile hilly walks nearly every morning. You can imagine I burn through outsoles like there is no tomorrow. I come home and lift my kettlebells and do wall squats and split squats and medicine ball squats and pushups, let me ups and side to side squats. THEN I get on my Tread for at least 30 minutes. I used to be able to go out for a 60 minute walk and do some Kathy Smith strength routine and stay fit, but Christ, if I want to eat anything I have to burn off at least 1350 calories every day. Because I have Hashimoto’s Disease and no one ever told me this but I think my Basal Metabolic Rate is actually only 750.

[@jeffweidmann7028]

Love this video with the zoomed out lens of your transformation. Have been following your channel for a few years now and your channel and similar channels have been very influential in transforming my fitness and lifestyle habits, which has led me to being in the best shape of my life at the age of 53, with plenty of room for continued growth. I first got hooked on calisthenics during the pandemic lockdown when gyms closed their doors, and have since incorporated rings, dabbled with animal movements, training handstands (still a work in progress), and most recently added rope flow to my routine. Also, I made the switch to barefoot shoes about a year ago and my foot issues have disappeared! Keep the content coming. PDF of the program would be amazing!!

[@Strengthside]

Great to hear man! Rope Flow!

[@nf5011]

PDF 🙌🙌🙌🙌

[@johnwesley2943]

Personally, mastering the false grip was the hardest part when learning a muscle-up.

[@Strengthside]

if your pullups are strong.... once you get false grip down you basically have it. Just taught my friend to do one in 2 minutes because he can do at least 10 pullups

[@johnwesley2943]

@@Strengthside Horses for courses!

[@remotehands6395]

looking fwd to the PDF! and I must learn more about this false grip

[@regisvankaster]

Yessss!!! Please a PDF for the Formula! That would be amazingly helpful. 🙏😊

[@smoore8]

I’m a little confused here. You say you developed a handstand and split squats during your transformation in 8 months. But I’ve been watching you do splits and handstands and even handstand pushups for years…

[@gsherlock3379]

He improved them

[@scallywag8788]

Agree. 8 years more like

[@Strengthside]

Ah yes apologies if it wasn't clear. I'm sharing what I did for the transformation I went through back in 2018. Came across those beginning images only 8 months apart and wanted to share the full story. At the end I share how this transformation was the catalyst for strength side gaining momentum and set the stage for where my training is at today.

[@stevenlake5278]

​@@Strengthside that's for sharing brother, stay strong 💪

[@labaker3477]

Well, that the point, isn't it? You develop habits and techniques in a short time and hopefully continue doing them for life! At least that is my goal.

[@RuthGingerMusic]

A PDF would be awesome… been doing daily stretches from one of your videos for a few months now - feeling great and seeing the change!

[@BS-lq8gm]

I fucking love this. I'm going to do this.

[@JohnHill]

Insane timing 😂 literally have been trying to put on a few pounds and immediately bummed on the excess weight haha. You rule 👊👊

[@Thisandthatdude]

You’re the man. I’m in my late 30’s and you inspire me to give this a go. My body needs it.

[@maikpinto8485]

Tysm!! Got really back into training in the last 2-3 weeks and actually eating healthy with Whole Foods. I always wanted to be able to do the handstand but always taught „I’m not that guy“ and gave up. I’m tired off starting over so I’m not stopping this time! You really give great advise and motivation to a lot of people. And we would really appreciate that PDF ;)

[@rogierd7408]

Would love a PDF! While watching I thought this could/would be an independent module for Strength Side, and a PDF would be a great starter! Thanks for the work brother

[@doctorcookie3485]

You are so inspirational! Following you since many years and this is again something which helps me totally start more a focused goal oriented approach instead of just „move around“ as you did before the formula. Thank you so much🙏🏼

[@HumanLikeMan]

Strength Side is my #1 go to for fitness advice, I would even go on the record to say that "Animal Flow" should be mandatory to keeping your mobility. I play hockey with guys 20-30 years younger and I'm no pylon thanks to you guys.

[@nateentz95]

Yeah, would deeply appreciate the PDF. Thanks so much for this and all of the other content you've put out over the years--a video of yours was what gave a shape to my desire to MOVE years ago

[@julianrank780]

Also in for the PDF 😊. Thank you guys for sharing yourself and creating super helpful and motivating content! Love ❤😘

[@saschajacobsen7433]

Super inspiring! I am already training almost all of these movements and have seen much improvement. I am stoked to keep it going! PDF would be helpful! Keep up the good work.

[@Strengthside]

keep it up brother

[@gmbfit]

Absolutely stellar video. So much good stuff in here.

[@Strengthside]

Thank you GMB team! All the love to you guys

[@celestialemporium]

Nice to see the link here - I'm an interested follower of both GMB and StrengthSide

[@zacharybell5788]

I really appreciate your videos. I love to see the realism of doing all of this with your kids running around. I would love to see a PDF with routines.

[@Strengthside]

thanks man! strengthside.com/theformulapdf

[@jazzhands0404]

Nothing would make me happier than getting a pdf of this approach. You are the bomb!

[@nicotham6259]

Your videos have changed my lifestyle, never felt so fit in my life before discovering this. Looking forward to the PDF - wanna move strong! Thanks Josh!

[@D-Rex-]

Good work and video and awesome to see the twins getting around! Congratulations on Strength Side getting traction, you and your brother do great work! 🙂

[@felipecasasfranco902]

You guys rock! I would definitely love a PDF version. Thanks for all the great content, it keeps me inspired and motivated to keep pushing and growing.

[@wenc6682]

A PDF would be amazing to help all of us develop to a better and stronger person 💪 ❤️ Your kids are adorable:))

[@phillipasimmons]

Thank you. I’ve been following you for about a year now. I use to be the gym rat however I’ve always wanted to be a yogi. Two years ago I committed myself to yoga and continued my gym training, with reduction in my gym training splits. It’s been an absolute game changer in my life. Now I’m ready to add gymnastics ring training to my life. Thank you for sharing your journey. FYI: See your family growth is awesome! I’m proud of you bro. 🙏🏾👊🏾 PDF please.

[@Strengthside]

Really appreciate that man. Love the journey, keep it up

[@oobik_design]

This is an excellent video - thank you for putting this together and sharing it. I'll also add my voice to those wishing for a PDF.

[@timpropster6584]

I have to say that you and this channel helped me so much to discover an approach to fitness that just suits me super well and what can I say, now I am the one that sits on the floor all the time, gets his friends to crawl with him, does walking lunges in the park after a run, hangs wherever a bar is in sight, and is basically feeling his best. In the last years I increased my flexibility level from not even getting my hands close to touch my toes to a front split and a chest to floor pancake. Now I am working on my strength because especially my pulling strength is lacking a lot. Thanks a ton for creating and maintaining this channel, it is so inspiring and I mean I am clearly not the only one that feels that way. Happy to hear that it finally pays off and that you can live from it. That is very much deserved! Even though I am miles away from a muscle up it is a goal to work to after gradually building up those basics with consistent training. That being said, a pdf would be super helpful :) Much love and only the best! I think now I will move my spine a bit after all this hunged over typing

[@Strengthside]

thank you for the kind note brother. Glad to hear you are taking the uncommon path! keep moving

[@taliknight]

You’re the only physical mentor I have at this point Josh. I’ve had a bad shoulder problem for a while and stretching and strengthening doesn’t seem to change it. Gonna get myself some hoops and see if active hanging will help. I’d love a pdf of the formula, I want to implement some more discipline and routine into my life, plus i really wanna learn to muscle up. Blessings to you from England bro :)

[@colingraham9379]

PDF pleeeeease! Love your videos and approach to life and fitness. You and Trevor were the first people I discovered that truly inspired me to take fitness and health seriously because your down to earth attitude makes it very accessible. I started with your stretching videos, then added bodyweight squats which really accelerated my mobility. After that I went full on strength training and haven't looked back. This skinny boi now has muscle in places I never thought possible. Not only that, but the combination of discipline and hard work and gains has made me feel more confident and better about myself than ever before. Thank you strength side for the inspiration! Bless up.

[@skwarrior27]

Dope. Thank you for the pdf. Great video and even better points/advice about picking something hard and staying committed.

[@zayd_d]

Hey Josh! Been a while but I gotta say, you guys are still crushing it at SS! Love the content in this one, will definitely reference back to it in the future (or the pdf). Also, you boys are growing quick! Best to you and your lovely family. Thanks again for all the guidance.

[@jasonclarke5371]

Thanks

[@Strengthside]

thank you! strengthside.com/theformulapdf

[@keithjive]

Yes to the PDF. Maybe make this follow along into another product too. Ready to go to next level

[@Alestfany]

Yes a PDF please!! I was planning on doing one myself, but I’m sure you can organize it exactly how it needs to be!! :D

[@saintman4468]

I cant do any of this and i train for past 16yrs..i think this should be universal guide and basic principles how to be completely free in our bodies..i think this is a must before goin to any weights..lot of people includin me got injured multiple times in gym without havin foundations like this first..thanks for this

[@spacekitten8788]

Thank you for PDF. LOVE

[@paulmckayart3824]

Great video. I’m a 50 year old that has become a bit jaded with my training, especially with stress at work a couple of annoying injuries, but this is exactly what I needed to re-invigorate my enthusiasm. PDF would be much appreciated. Many thanks!

[@Gmoneymvmt]

The formula doesn't get more simple than this. You've come a long way since 2018 and the insights along the way is where the gold lies. Listen to this man people!!!

[@jenncarlson9826]

Very inspiring! Love the messaging and positive coaching you are putting out!

[@moonshot1999]

easily the best of the many such guides for calisthenics progressions on YT👏🏽👏🏽👏🏽

[@ВладиславСытник-ж9м]

God bless you, man.. for The Formula, for the pdf😊 and for being this Lighthouse of masculinity in these chaotic times 🙏

[@AnthonyKing2062]

Thank you for the PDF!

[@Paradigmatico]

min 2:08 the best legacy to your kids they will copy everything they see, lovely and gold moment from daddy to their little ones🙃

[@torkildfoghvindelev]

Love what you're doing. A PDF wouldn't subtract from that (:

[@torkildfoghvindelev]

Oh my, you did share already 🙏🏼

[@hughreed768]

Thanks :) Great to get this walkthrough of routine / how it can all fit together. Also, come back to Brighton! ;)

[@travisrose]

Would love the PDF as well! Just built a home gym and this formula is pretty compelling - great video!

[@murderousintent1426]

Would love the PDF Josh, thanks for all you do. I really like your approach to fitness and wellbeing, keep being you

[@DeavenVollmer]

Love! A PDF would be deeply appreciated. Thanks so much for what ya do for you and us

[@Cascade0ne]

Really have been enjoying the Strength Side messages for years and have used them at different times but this Formula is really great! I’m looking at it as a life challenge I’m eager to embrace. Thank you Josh!💪🏾

[@JackMurphy-j2q]

Congratulations on your best content drop! Virtual 10 year overnight success 😅 ! It may inspire me to do a before & after pic coz once that pdf hits it’s going on my accountability wall. Loved hearing from all the 60ish+ geezers thru the comments! Thanks for your work!!

[@simonjones4943]

PDF needed. Keen to get on this in the winter. Great stuff.

[@Galganoeyes]

I just discovered you and immediately subscribed. Love your relaxed and wholistic vibe. Very interested in a PDF of the basics. Will continue to watch and like. I'm chasing all the things you mentioned: handstands, muscle ups, splits and all that it might lead to. Cheers.

[@DufraneFit]

Thanks for all the valuable information and hard work!

[@andyru153]

Your content is awesome, love watching your videos every time you post one! I am really looking forward to a PDF for the transformation!

[@Rhegedi]

This video just showed up on my feed and it’s pretty inspiring. Massive congrats on hitting a goal and sharing your journey. I’ve subbed for future updates and a PDF would be awesome.

[@deepetrosky8124]

"Movement is a catalyst for growth'. Love that mate. As well as Formula.pdf

[@jasonmcvay09]

Josh you know I want that pdf! This was a great video, I enjoyed all the little captions throughout

[@seangourley14]

I have followed you for a while now and your content is fantastic. This one of the best videos you have made, congratulations. Would love the pdf

[@adrianjay1972]

Amazing! Thanks for the pdf!!! This will pair well with the MSN! Cheers!

[@dylk4487]

Would love a PDF with the formula to copy over the next few months to achieve a muscle up, hand stand, and split!

[@JasonMcCulloch-g8v]

Ive been training calisthenics for about 10 years but i really need to start prioritising the skills rather then always the strength work. Love the idea of the mobility work in-between sets. Great idea.

[@vapili]

i'm inspired by this. working with your material, mainly MSN, for the better part of the past 3 years. The simplicity is just fun. A pdf would be awesome. Cheers!

[@jackgreenhalgh10]

I love watching and gaining inspiration. I have managed to avoid shoulder surgery from frozen shoulder by watching you guys and am getting closer to being able to start the transformations you have detailed in this video. Need to get sciatic pain under control before embarking on this properly but keen for the PDF firm believer in staying healthy by staying mobile.

[@zzzLITTzzz]

Love this inspiring overview video. Starting from MY beginning again tomorrow. 1 month to get into a routine,3 months to having a habit again. Then looking forward to keeping it going after that.

[@lhoranyi]

Tank you so much to be so committed. It is inspiring😊

[@fabledseason]

A PDF with the formula would be great! Solid advice on progressing with a muscle up!

[@ShivramAyyagari]

Looking forward to the pdf of the formula. I have been looking at revamping my fitness routine since my knee surgery constraints are finally gone. So back to caöisthencs and mobility is what I wanted and this is exactly what you’ve outlined ❤ Working on rings (a year) and handstands (a bit longer).

[@mindyganz7560]

Hi Josh. Love your approach and looking for a focus in my fitness routine. I would love the PDF. Love the toddlers as well! Enjoy!

[@_j_25]

Let’s go! PDF 🤘🏼

[@lauranierobisch2599]

PDF would be great! thank you for charring your knowledge!

[@livinginimpossible]

Great stuff. Looking forward to the PDF!

[@michaelyahner6695]

lfg pdf! inspiring, had to break from my obstacle gym for financial reasons (kids braces are crazy expensive) so I'm planning to get back to it with this!!

[@tmsmith30]

I would love a pdf. Thank you for taking the time to show us your process. I like the explanations with demonstrations (visual learner). Oh, and the kiddos are uber-cute.

[@sethwiedl]

Yes. Please send the pdf! You guys are awesome! Love your content. Keep it coming

[@Alpenlachs1337]

Thanks for this amazing routine and the in depth explanations. I would love to also have the PDF :)