You Can And SHOULD Train Every Day!

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In this video, I argue that you can and SHOULD "train" every single day.
While I do believe in recovery and think it's crucial to take time off between max effort lifts, I also don't think that should mean being completely sedentary and not doing anything that could be considered exercise.
Training can mean throwing a ball against a wall, practicing a skill, going for a walk, or playing team sports with friends. This can actually HELP with your recovery, and it will prevent many of the negative effects of being entirely static.
Let me know what you think in the comments below. Do you think it's okay to train every day?
Thanks gang!

[@TheBioneer]

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[@mastermasih]

Everyday light bodyweight movements have really helped me always keep a good level of aerobic and anaerobic endurance. Also just not feeling stiff! Thanks for another great vid Adam!

[@chaosdweller]

Thx Adam luv them all, this one I was actually already doing a lil already for once.

[@shakirabdullah14]

Lol funny thing is I kinda already do this somewhat. As someone struggling with adhd I randomly find myself doing katas, hindu squats or holding a 20 to 30 second horsestance.😁

[@chaosdweller]

@@shakirabdullah14 same haha, although I'm not sure what all those are ..., I just got done jogging a lil.

[@FunGamingContent]

Off days are days when you do nothing and lazy days are workout days taking your time even if it is going at a high level at working out. Time to get moving before the governor takes over your mind.

[@martinmyggestik292]

"Train every day" has always been my motto. I'm a train driver.

[@TheBioneer]

😂😂😂

[@kitseeri1268]

i appreciate the work ethic.

[@bubbybumble616]

what a shockingly funny joke, you must be a good conductor

[@321Tdog]

You need to move to the UK cos our train drivers go by "strike every day"

[@maksimusthedrummer6236]

@@bubbybumble616 I just want you to know, that I noticed your pun, and I appreciate it

[@jjhbball]

I’ve heard one author say that everyone needs an athletic identity. Too many high school athletes lose it after high school, and too many that didn’t do sports in high school have never sought an athletic identity. We need to reintroduce play back into our lives.

[@TheWisdom3]

Agreed.

[@7_k265]

All the high school athletes lose it later.Only the ones that were on the bench training hard everyday for a spot kept it,because they always wanted to get better.

[@berzerkfury1459]

Thats because you have to chase sports for yourself after school. Your parents, coach and teachers would do all the work to get you in but once your an adult you have to chase it yourself. Going to training after work, buying your own gear. Etc

[@Ares_gaming_117]

This! What is the biggest obstacle to re introducing play back into our lives?

[@JackNapierTM]

@@Ares_gaming_117 ourselves and the "reasons" we come up with to not be active.

[@ShiningInTheName]

Don't live to work out, work out to live. Such a simple but crucial health and life improving concept. I agree with you and as well thought, that making my training into everyday activity, would be alot more healthier and beneficial for a physical condition and efficient results, what i missed is that, it's better be lighter and quicker sessions, without too much excessive efforts in it, so this is what i'm gonna try, from now on. Thank you for your mental and physical efforts. I'm always impressed and inspired by them. Keep it up and never give up.

[@Dragonballer24kb]

I can first hand say that it is true that smaller lighter sessions are more efficient for the average human being. It’s just so much easier for your body to recover, and therefore that allows you to keep going back into the gym day after day and week after week more consistently, meaning you’ll see more results. It also helps prevent injury in the long and short term- as you’re not taxing the body nearly as much in each individual session meaning there’s less risk as you can work more within your comfort zone. I used to think the secret was just having a mentality of being comfortable with working yourself into the ground, just pushing through the constant soreness and lack of energy that hard training sessions can bring. I realized it’s gonna do more to split up those hard sessions into smaller ones, and do lighter more gradual things to progress outside of the hard sessions, it allows those harder sessions to be much higher quality since you’re not still sore and worn out from the previous days. Great thing to learn, because I think with most people out there who work out, the issue is they are constantly trying to do to much and working at a volume that doesn’t allow for sufficient recovery time. Stretching, yoga, mobility all help recovery but they can’t undo overtraining. And no matter what mentality you have ab it, overtraining is guranteed to bring about physiological issues. What I heard someone speak about that I realized is so true is something called the “minimum effective dose”. While it may seem favorable to put in more work to build up willpower and mental fortitude, the reality is our bodies will gain more from doing a smaller workload that gives the same benefits as a larger one. The larger one is simply adding a bunch of excess in terms of exertion and wasted energy, that you are not gaining from. It’s genuinely the hardest part of working out, because if you’re motivated you’ll want to do everything in one day. But in terms of health and longevity, it is just so much better to do what’s necessary and not try to add a bunch of unnessecary movements that either do nothing or take away from your gains since they lead to overtraining. It really is true that often times less is more, and I think that’s something more people need to learn. If you’re comparing your work ethic to someone who’s on steroids then ofc you’re gonna feel lazy, but if you compare it to an average person, most people would probably find that they work harder than others, at least in their own respect.

[@jerrysanchez7039]

CAN I GET A HELL YEAH!!!!!

[@ShiningInTheName]

​@@Dragonballer24kb I forgot to mention that, this is gonna be part of my constant, everyday physical activity, that of course would include day's of hard and even max capabilities training. I just lack this concept of constant lighter, faster body activities, that was a reason, why i some times wasn't motivated or energised enough to another training day, even if i made progress.

[@genericaccount2871]

Yeah but how will I be samurai warrior???? 🥺😭😭😭😭😭😭😭

[@unchevalier777]

As Jesus (reportedly) said, the Sabbath is made for humanity, not humanity for the Sabbath

[@farouqiamin7894]

I remember as a child of the 80's we basically exercised every single day due to all the physical things we did such as biking, running, jump roping, sports, monkey bars, scooters, roller skates, hiding, digging dirt, skateboards, water gun fights, swings, slides, hide and seek, manhunt, freeze tag, rope climbing, play fight, going on wild adventures, etc., we did alot and never thought about it, we used to knockout every physical activity in school when they ran us through the tests, so yeah this makes total sense

[@TheRst2001]

And football all day , oh and bulldog at school, yes playfighting was constant from primary to early secondary

[@arturo2126]

And now I can’t even get out of my house by myself without being at risk

[@farouqiamin7894]

@@arturo2126 aw man so true, whats sad is that the entire landscape across America for children has changed, yes there is still parks with slides and swings etc but its not like the 80's at all, the parents are way to involved when the children are playing, the children are too shy and don't know how to interact unless we push them to it, and the toys and sports equipment we had in our days were in abundance and almost every kid had something to play with, today its sad

[@farouqiamin7894]

@@TheGoldenMan888 exercise noun 1. activity requiring physical effort, carried out to sustain or improve health and fitness. "exercise improves your heart and lung power" sounds like cardio imo

[@tjmuggs5]

Then they slowly melded u into the slave u are today. Now everything feels like a job.

[@jpelirrojo]

For me: Rest days = Mobility training

[@myname-mz3lo]

aka active recovery .

[@joshuadouma999]

I appreciate you sharing your input on rest days. I will definitely take that into account on what I should do for rest days for recovery and longevity.

[@flyinyoku3543]

Great idea. I want to start doing more stretching, yoga, qi gong, etc on those days, nothing involving a ton of muscular strength, but things that are gentle and get the blood flowing

[@kiddynamite1620]

Tu no eras el q hacia videos dando patadas voladoras?? Jajjajajjka

[@pandaman1677]

@@flyinyoku3543 I do qigong n yoga, mobility everyday day. It’s work out in itself

[@esmee6308]

For years I was recommended to rest against my (chronic) pain, so whenever I *had* to move, it was a terrible spike in my pain and took weeks to recover from. It was impossible to enjoy life like that, or sustain it financially in a way I could do anything more than survive. Nowadays I'm on my feet for work, also do strength-training 6-10h a week, get 10k+ steps a day and cycle where-ever I go. My pain is a little higher overall, but it's extremely consistent; there's little difference between start of a shift, to the end of it, even ones longer than 12 hours. I can genuinely enjoy life now, financially sustain it and just feel like a bad-ass after so many years being stuck to the bed.

[@TheBioneer]

Amazing! Very glad to hear it! You definitely sound like a badass to me 😁

[@gorillag2044]

Oh great work hun, I'm so happy for you. I was the same but all I had to do was stay away from inflammatory foods and eat anti inflam. Every time I eat an egg or a pizza pain would come full body mainly back and laid in bed can't walk took me years to figure it out keep up the good work I'm proud of you.

[@esmee6308]

@@gorillag2044 I'm so glad you figured out what caused it for you. It can be so hard to find food intolerances even though they can wreck you. Really proud of you as well, let's all stay active, happy and healthy.

[@jaiafindlay4]

So happy to hear your doing much better, I'd highly recommend a book called Healing Back Pain, by John E Sarno. (Not just about back pain) really helped me in my chronic pain journey

[@esmee6308]

@@jaiafindlay4 Thank you, I appreciate the recommendation

[@baberaham]

Ever since I've been watching your stuff my workout philosophy changed. My ideal rest day no longer consists of watching Netflix all day and eating anything I want to, I'll do yoga, tai chi, dance, jumprope, whatever I can do to train without big risks.

[@mayukhsen8195]

Rest days are fucking bullshit until you really need them. When you do, rest until totally fresh. You will come back much stronger.

[@turboseize]

@@mayukhsen8195 Yes, you will KNOW when you need a rest day. Then it is mandatory. Until then.. keep moving. Just keep it varied, ease off the gas from time to time - modulate intensity and volume, and don't drive yourself into the ground. Always leave something in the tank - (unless on competition day and a few well calculated training sessions before). It's ok to feel a previous day's work, but you should never be wrecked completely (unless after competetion, of course). The only problem I see with intuitive, auto-regulated training is that you need some sports experience. Most people are so de-trained and unaccustomed to exercise that they'll overestimate past workout and recovery needs, and thus will end up being lazy and not doing enough, while a few others will fall of the opposite side and not recognise when enough is enough.

[@mayukhsen8195]

@@turboseize I understand what you are saying. People that need to remain at the top of their game, like spec ops soldiers who can get called upon at any time... They need to stay fresh. The idea of training to failure for 10 sets per movement everyday only works when you can sleep multiple times a day and have access to adequate amount of food. Like inmates do, or pro athletes do. But the idea that I am generating is let's say you want to get to a 200 kilo bench. You keep training mutiplebsets to failure everyday until you can barely do 5 reps with your 10rm. Then you rest until you feel you are totally fresh. And between the time you start resting and you are fresh, you will come up with visible gain in your performance. Like being able to do 13-14 reps instead of just 10 reps. So for people tha are goal driven like that, overreaching followed by supercompensation, is a very fool proof method to make performance gains every single cycle. For people like regular everyday Joe's, greasing the groove makes a lot of sense

[@tubax926]

@@mayukhsen8195 Rest days are mandatory for bodybuilders. Weightlifting is extremely taxing on your nervous system, and if you keep going every day then at some point you just won't be able to output even 50% of your power. Running, cardio, yoga, any form of ballsport (tennis, basketball, etc) do not need rest days.

[@moley2317]

5:44 In my old muay thai training we had an 80 year old bloke called Dennis who went sailing for a good few hours immediately before the session, then did the full 2 hour muay thai session start to finish, then played badminton for 2 and a half hours immediately after. He may not have been able to get his hip turned fully over for his roundhouses, but at 80 he still gave all but the most physically fit a run for their money on the pads and getting into the clinch with him was like trying to wrestle an oak. I see 30 year olds in worse shape. He had a PHD and a wicked gold tooth aswell. The man was a legend, and if I can be even remotely similar to him at that age I will be very satisfied.

[@NoRockinMansLand]

He sounds like a badass

[@fitat4224]

I totally agree with this philosophy towards fitness. I am now 48 years old and have been doing this for 30 years. I have a physical job and also I train 5 days a week with body weight training and stretch every day and also the other 2 days a week are what I call active rest days where I take the dog for a 30 minute walk and also stretch. I haven’t slowed down yet and don’t plan on it in the near future. And I still have six pack abs at 48. Don’t stop! Use it or lose it👍

[@j0nnyism]

The key is not to go overboard at first build up slowly and don’t do the one more rep thing as it risks pulling a muscle

[@evolvep2747]

im 40 years old and bought his book a year ago, started bjj 11 month ago as a white bwlt and gettijg ready to get my blue belt next months... im 40 years old and in better shape mentally and physically than most guys at the gym. thank you so much... i work as carpenter and pool builder btw, pour concrete too.. I eat less, weigh less but im stronger , less fatigue , super sharp mentally and don't have a bad back anymore. completely transformed!!

[@weilund6]

I'm a retired vet. Just turned 50. Initially I went full lazy/sedentary mode when I first retired from the military about 5 years ago...and I PAID for it with pain, loss of balance, fatigue, lethargy...all within 6 months of retiring. My first thought was "crap I'm getting old". Then I started basic bodyweight strength training (light push-ups, crunches, squats). added cardio after a couple of weeks (never more than 15 mins bc I am getting older). I saw immediate results. That was 4 years ago. I'm active and exercise DAILY, though a "work out" only happens 2 maybe 3 times a week. I can say I've felt better (like when I was 26) but I still feel good. I can keep up and often outperform people decades younger than myself due to steady-state exercise. Though I'm not an "athlete" I feel like at this pace I should live a good long while. "Don't live to work out...work out to live" I smiled when he said it because I literally do exactly that! Retirement sukks when you're dead. EDIT: My nephew calls it "old man strength" lol

[@fufumccuddlypoops5502]

I tired training every day and got tendinitis. After that I thought training everyday was terrible until I realized I was doing it wrong. Now instead of focusing strength every day, I have flexibility training days, more cardio days, coordination, and balance. I’m happier and healthier now

[@FierySpiritMaury]

I train everyday. The most important thing is to listen to your body. Most people who workout especially beginners don’t listen to their body and don’t train with moderation. If you’re in pain or sore obviously let those muscles recover and work on something that is fresh and ready to go. Training can be light, moderate or intense all that matters is going ar your own pace and growing each and every day. I really love your videos man you’re awesome and I like that you trust yourself instead of what people tell you, you should do with your body. The conventional way isn’t ideal if you’re trying to be fit or reach your fitness goals you gotta think outside of the box and trust yourself

[@Magnulus76]

Most exercise should probably be low intensity, especially as you get older. Consistency and volume are more important than intensity.

[@youknowthis69]

Yep on board with this totally. Movement in general helped me lose weight. Yes I made gains and definition too as I weight trained but i lost weight by moving and watching my calorie intake. No I don’t train heavy every day and yes I have more to lose but not a day goes by now when I’m not doing something for 30 minutes in a day at least. Yoga on a rest day is brilliant for stretching out but building strength too.

[@holliswilliams8426]

so.....you don't train every day?

[@adsupermusone8875]

Train everyday, yoga for flexibility every day for the win

[@healthgodhermes8230]

Finally it's here kzbin.info/www/bejne/parFfJaFebOrrbM

[@Aatell764]

I actually told a lady friend at work work about active rest days just last week. She was doing yoga aswell as weightlifting 5 days a week. We work at a steel mill and work 11 hour shifts 4-5 days a week. She said she was getting burnt out the job combined with the gym and yoga, that Monday was the hardest day after resting two consecutive days with little activity. I told her how I've been working out(with weights) every other day and on my "off days" I do mobility/yoga excercises. Anyways she feels alot better now. I told her how bed rest can inevitably be terrible for you and you might not be hurting while you are in that bed but once you get out of it come Monday you going to be all twisted up and muscles don't fire quite right. Great video man.

[@farstrider79]

Yep. I am a construction worker, I do best at a three day cycle of a small amount of calisthenics and mobility every day, but weights every third. Nothing takes long and I never feel bad.

[@healthgodhermes8230]

FInally it's here kzbin.info/www/bejne/parFfJaFebOrrbM

[@MulhollandFIT]

I train everyday.. or have an active rest day.. laying around is the worst thing . When I rest completely I feel like crap. 🤷‍♂️ Mulholland FIT

[@Aatell764]

@@MulhollandFIT Yeah I think rest can be good but anything past a day makes me feel worse

[@simplewrites]

-PPL 6 times a week (wights + calisthenics) -Interchange running and swimming 3 times a week (Tuesday, Thursday, Saturday) -Boxing 3 times a week (Monday, Wednesday, Friday) -One hour of hiking every day -10 minute full body routine every morning --This is my summer plan P.S. My dad and uncle were farmers and could lift and push tractors like wheel barrels. When my dad joined the army he built enormous strength, to the point where he could do pull-ups with an added weight of 80kg. Doesn't look like it, but he's a dense boulder of muscle, healthy fat and pure strength

[@healthgodhermes8230]

Finally it's here kzbin.info/www/bejne/parFfJaFebOrrbM

[@pushupstogetlaid]

What’s the everyday routine?

[@simplewrites]

@@pushupstogetlaid ICE Cold JT's workout

[@itsoracle]

80kg pull ups are crazy

[@FitLabb]

Great points made here! No matter what a person’s training program looks like, having a varied approach with different training modalities implemented works very well. I also believe including some form of physical activity on days off from the gym is important, even if it’s just going for a brisk long walk, getting up from your desk for a short 1/4 mile walk every hour, or going for a swim or bike ride. Also loved that quote at 7:10 “Don’t live to workout…Workout to live!” Spot on messaging Adam 💪

[@goodyeoman4534]

Agreed. I don't even count walks and bike rides as training. I have a car but always walk to the shop (1 mile each way) and will do at least a 5 mile walk on every day off.

[@thereignofthezero225]

Yeah I workout to live, although I'm not sure why I'm trying to prolong my miserable existence 😄

[@jorger1997]

@@thereignofthezero225 Isn't it obvious? To seek out less miserable situations

[@thereignofthezero225]

@@jorger1997 gonna be hard considering what's happening in the world these days. Civilization is collapsing

[@jorger1997]

@@thereignofthezero225 Trust me. I see it. Fortunately I can make decisions that are nor dependent on those who choose to bring the world to Its collapse. And at least, when it all come crashing down I can say I didn't await it lying down in fetal position

[@thnrrtr]

I heard this from a Chris Heria video once, he said “you can workout hard, and you can workout everyday, but you can’t workout hard everyday”, I think that’s a good rule of thumb for programming when it comes to training 😊 Along with what Adam said “don’t live to workout, workout to live” 😀

[@j0nnyism]

Yea 4 light training days and 3 hard ones is a good mix

[@menow7903]

Great video. I am a 59 year old female who put on a ton of weight during the pandemic. It took me a while but I now do something every single day, burpees, skipping, various combinations. I feel strange if I don't do anything, so on the days I feel a bit sluggish I'll do a a five minute skip to get the circulation going. By the way, I love the quality of these videos!

[@TheWallstain]

It took me a good 6 months to go fom 120kg chubby to 95kg. And after the 25k milestone it dawned on me that my exercise, training and diet wasn't those three seperate things, they are a lifestyle, something i will keep at and develope over the course of my life going forward. Your videos have inspired me immensely and given me many many fantastic ways to apply exercise to everyday life. It is paramaount for people like me who manage a store or people who does much office work. Just the squatting and a few push ups behind the counter and my energy goes way back up! Thanks for being here and preaching about the lifestyle and hobby that is fitness.

[@deluxelex9056]

As a male over 40, now my primary focus is functional, safe, sustainable strength rather than ego lifting. My only workout instruments now are body weight, various types of movements and resistance bands.

[@martijn2246]

This way of training is very good, way more accessible and it doesn't burn you out like heavy lifting all the time. And for aesthetics, looking lean and strong is better imo than bulky bodybuilders.( Nothing wrong with the gym)

[@j0nnyism]

Yea once you get over 40 the primary concern is fitness over gains

[@dennispickard7743]

@@martijn2246 sometimes I train twice per day now and don’t seem to suffer issues . On days when I can’t get to the gym I do micro workouts and isometrics with my isobow. As long as I get decent sleep and sound nutrition, i feel like my 2 sessions per day is only doing good .

[@niccoloviale3073]

I can totally relate. Before I avoided any movement between the three days a week that I have to lift weights. I felt always tired, i had trouble sleeping, it was horrendous. I now switch up things and mix weightlifting with two kickboxing classes a week, two or three runs a week and a few extra sparring sessions. I have never felt better, even though I should now have less time, I still manage to find time to enjoy my hobbies and to focus on educating myself more. I'm still 19 and learning but I sure believe it's gonna be a worthwhile way of living❤️ (Sorry for the strange language, im still learning)

[@user-du7yg7wp4n]

It's

[@sonofliberty8872]

You live a good lifestyle and your English is on point. Keep on keeping on, man.

[@healthgodhermes8230]

Finally it's here kzbin.info/www/bejne/parFfJaFebOrrbM

[@alexcordero6672]

Yep, I'm 57 and now work out for a minimun of an hour a day and it's not something that I have to talk myself into doing, it just happens--like eating, showering, showing up for work... It's an hour that I used to spend surfing the net, watching TV or whatever. To your point, I like to run on trails but I don't do this every day and my trail runs are hard (up my local 1500 peak). Sometimes it's a 5K and 30 minutes of resistance or something fun like 30 min. of Oculus VR Boxing and something else. I find that even at my age, doing something daily has me feeling better than when I was my 20s and 30s--MUCH BETTER. I'm getting one of your tees and thanks for the videos.

[@stanblackburn700]

"Don't live to work out; work out to live" -- What eye-opening advice!

[@peterfisk6598]

This related to me so much I work a very labour intensive job I think the massive work capacity I’ve built over time has led to a massive energy reserve farm strength all the way 💪

[@goodyeoman4534]

I'll be honest, when I had a hard physical job, I struggled to train after work. Now I have a desk-bound job, I am really able to train hard.

[@aesyamazeli8804]

@@goodyeoman4534 the conventional exercise is created for the middle class sedentary lifestyle. If you are already active throughout the day it's nearly useless to follow that guideline.

[@goodyeoman4534]

@@aesyamazeli8804 I partly agree. You could have a physical job, but still want to do, say, bodybuilding. For something like that you'd have to train outside of work too.

[@j0nnyism]

Yea I’d hate to work in an office

[@sym9266]

I agree 100% especially with calisthenics! I have progressed so much faster than I thought I could (doubled my ring pullups, ring dips, chin ups, and achieved handstand pushups) by progressing daily and it helps because I don't get sore with bodyweight movements, despite going to failure on virtually every set! Good info as always

[@tavirosu25]

Same here. And I also found out I actually have more energy. For example, working out 5-6 days per week, 30mins max. And then I go on a holiday so I skip my regular workout, I have so much energy that I'm enjoying sight seeing for like 20km/day with no issue at all!

[@InsulinRunner]

I'm cutting gym costs by doing calisthenics at home. I've got a pullup bar, a backpack I can fill with weights and rings in the mail. Was there a particular video or guide you followed to help with handstands and handstand pushups? I'm interested in doing those as well.

[@sym9266]

@@InsulinRunner The rings are probably the most worthwhile thing I own behind my computer and my car

[@healthgodhermes8230]

Finally it's here kzbin.info/www/bejne/parFfJaFebOrrbM

[@morristgh]

@@InsulinRunner I watched many handstand tutorials but imo none have come close in usefulness to those from Sondre Berg he has a bunch of videos with extremely helpful explanations that helped me understand the movement.

[@Nellak2011]

I must say, I am so glad I found your channel. I have started to follow your advice as stated in your SuperFunctional book and I am noticing increased energy, focus, mood, memory, etc. It is as if all my D&D stats were increased by 1 in just the month I have been doing this training. Thank you for your valuable Content @The Bioneer.

[@danrichard9247]

Wow changing my whole look out on training. Thank you for your time. Awesome job

[@catedoge3206]

I've made a 7 days a week ultra high frequency bench priority program. Today's my deload week from my last program which was a 5x a week training. This one is gonna be 7 days a week. Bench everyday, varying intensity. 1x a week squat maintenance. 2x a week deadlift. 1 paused , one normal. Excited.

[@haroldquesnel8275]

I agree! I'm a spry 60 y.o., and have tried many different training methods for over 40 years...including one of your Batman systems! For now, I'm doing the Amosov 1,000 moves daily (and adding pullups)- starting at 200 daily, and will add 100 movements every 2 weeks. Love your vids!

[@ZiadMD]

Keep at it Harold!

[@healthgodhermes8230]

finally it's here kzbin.info/www/bejne/parFfJaFebOrrbM

[@OliverJShannon]

I've found your channel at the perfect time in my fitness journey after spraining my ankle and not wanting to do anything and use it as an excuse to not exercise. I thought how this is a perfect time to work on eye hand coordination by bouncing a tennis ball off a nearby wall. You've helped me see training in a much broader perspective and having a variety of exercises is what I was missing and why I got bored previously! Thanks for all the content and helping people like me!

[@gingahagane3014]

Dude, you popped out of nowhere to my feed a few weeks ago and now you've become one of my favorite fitness youtuber. Your video style and different takes on fitness is just refreshing and I love listening to you.

[@aditwaikul2580]

Some really thoughtful points laid out here! I have recently started following your videos and they have been a massive value addition for me. So thank you for that. Cheers from India ❤️

[@Orbitalbomb]

over 40 here with a long chronic pain history . You speak my heart here. My aim is health for a long time. I don’t need the biggest bizeps, I need real life strength, resilience and endurance for when everyday life and when the next severe illness is coming. I also want to get rid of chronic pain completely or at least if I can most of the days of a year. I built up strength through weight training for 1,5 years now and I did that with a much slower progression than most people because I am very careful with my body, That doesn’t mean I’m not training hard, I do, but with a conscious mind and not running after PRs or always bigger numbers. I’m still in the process of finding what’s good or bad for me and what works best for me.

[@curiositydivine]

I don’t know how you do these videos. I feel like a right plum just walking down the street talking to camera, and here you are shadow boxing a tree in the street and doing one legged dips on a kerb! I salute you sir.😉

[@angelas888]

Love how you educate with respect 👍thank u for your work

[@pranakhan]

Your striking stance looks solid; the snap back to guard after throwing your punches has improved greatly in your footage. Your jab has good extension, even if your cross is a little tight. Its great to see your evolution over time. Great points made here. Love to see your opinion on the mindset of burnout, and the methods you use to disperse it

[@TheBioneer]

Thank you! Love getting feedback on here 😁 You're right about the tight crosses. I always feel like I'm fully extending until I watch it back... Work continues!

[@angelsjoker8190]

Punches still look a bit armpunchy though. So you'd need more spiral rotation. Imagine you have an axis/straight line going from the sky through the middle of your head, through your torso, through your pelvis down into the Earth between your feet. That's your rotation axis. Your whole body from your feet should rotate in a spiral motion around that axis. Start with pushing your feet into the ground, then rotate your hip around that axis (imagine you want to punch a dwarf with your hip), then rotate your torso, then rotate your shoulders, then extend your arm, elbow down, rotate your wrist near the end if the arm extension. Do this rotation first step by step to get the rotational movements right, then shorten the time between initiation of the single movements until all becomes one fluid spiral rotational movement.

[@robosoilder10]

Yeah he needs to loosen up but that comes with time especially with someone who does a lot of weight lifting

[@angelsjoker8190]

@@robosoilder10 Yeah, it would be also good practice not to try to throw hard but as relaxed as possible.

[@pranakhan]

@@angelsjoker8190 Yes, that why I would equate cross body power generation, as a principle, with throwing a javelin. Allowing full kinematic expression all the way to the tip of the javelin, or to the longest point of contact on a strike. I would train it at Tai Chi speed first with a contact surface and then without one. AMRAP 5 minutes or so per side (250x2 for 500 would be good)

[@tobygoodman9134]

A few weeks ago my Brazilian Jiu-Jitsu coach messages me (we are good friends), and says 'dude, I've just realised I've worked out 18 days in a row', to which I was pretty shocked. I thought eventually a rest day would need to come along. But because he was only pushing the hard sessions a few times a week, and keeping the weights and cardio relatively mellow, it meant he was able to get something in every day, without burning out his body, and motivation to train. Back in the past when I've tried to workout every day, its always been with weight lifting, and after about 5 days, my entire body is so spend, I need to take the weekend off. But with my coaches suggestions (and the points you made), making sure to have 'intense' and 'mellow' days, allows for that healthy blood flow, and active recovery. And more importantly for BJJ, class tends to be split into technique/rolling (sparing), so if you really wanted to take it easy, you could just go for the technique part of the class, to get all the knowledge in, and then maybe sit out for the live sparing. I watched a video a while back of this 50ish your old guy training 52 BJJ sessions in a month, great video, and it made me realise that I should be able to easily train SOMETHING every day. I think this is a great message to get across and I really like videos like this which put emphasis on training every day, but not destroying yourself every day. Anyway, after my coach told me that, I've also jumped onto the 'train every day hype', and its going well. Life may decide a day in which I need to rest, which is fine, but s long as I CAN workout, I should and will.

[@biblicalstorm3791]

Excellent advice and great video man!

[@roland6474]

Great video, as always, this is a life changing philosophy. It's very easy to get lost in chasing higher numbers and worring about performance in the gym and totally forgeting about the big picture. You have really opened my eyes.

[@cartercustoms4600]

I've gained more strength from daily calisthenics in 1 year then I did from 5 years of a normal routine. I also no longer get doms now. On another note as to your idk what farmers do, well I am one. We fix equipment constantly which means getting under or over large equipment repeatedly. It also means moving 50lb bags of seed or cattle cubes regularly. I have had to move well over 7,000lb in the from of 50lb bags in a single day. Farming isn't a max lift thing. It's a constant endurance test. A farmer doesn't need to be able to dead lift 600lb. We need to dead lift 50lb 10s to 100s of times on any given day. If we need to lift 600lb we use a tractor lol.

[@josephjperkins973]

yep remeinds me back in 1987 when i was 15 and did daily calisthenics talk about gaining abs and chest..yet the science says you can not build muscle by training it every day

[@madmaxiemartialartsnerd485]

training every day is really about understanding how far you can push your body to where you dont feel like utter shit for the rest of the week. It's about finding that perfect line where you have enough soreness that will guarantee growth, but not to much that it hurts your potential gainz for your spending so long recovering. In my opinion I feel this is what really dictates if you can be a pro athlete or not, which is your ability to recover as quickly as possible

[@FitTraveller21]

Another brilliant video by you. Thank you for your efforts and awareness ✌🏽

[@hibabelimi5328]

I love this message ! Wonderful video as usual

[@frameshifty]

Really validating to see this right now. Two months ago, I questioned why I would procrastinate working out so much and the answer immediately came to me, because each session was taking too much time. I've shifted from longer form intense session a couple times a week to more frequent, lower intensity workouts that look different almost every day. Sometimes it's yoga, sometimes it's a walk, sometimes it's climbing, etc. As a result I am in-general more active than I was when I had a more stereotypical workout routine. Starting to see that just getting moving is more valuable to present and future me than striving toward a hardcore calisthenics goal ever was.

[@dravikmondal6517]

I totally agree with you. Frequent small training sessions daily is much better than a intense high volume workout which takes 3 days to recover. Great video brother. Thanks. Love from India 🇮🇳.

[@DamienSlingsby]

Thank you. you are one of the only youtube fitness channels I trust. Your honesty is incredibly refreshing.

[@AryChhaya]

Fantastic closing message Adam! Much love for the high quality free content each and every time :)

[@alexblue6991]

Started back training after two years lockdown in Scotland I have injured my legs and back three weeks ago just starting to recover been doing 100 pushups a day and started back jump rope I shouldn't have done so much at my age of 70yr

[@greul_vietii]

Mate, it's time to rest at your age... like near a comfy coffin

[@denisdowning4082]

@@greul_vietii jealous?

[@mayukhsen8195]

Boxing. Good man.

[@greul_vietii]

@@denisdowning4082 of the comfy coffin? heck yeah!

[@alexblue6991]

@@greul_vietii thanks for that I still like training even during lockdown I still done my bare knuckles planks on a wooden floor and punch the heavy bag you made me smile

[@andris996]

I have been training daily for over a year now. I lost 20 kg, and feel way better in my skin. The reason I do train daily is simple. My last rest day happened 4 years ago and lasted for more than 2 years. Daily training solved all my problems. I do listen to my body tho. If I have the feeling that it's going to be too much for me, I do a light workout, dexterity, reflex, skill training or some corrective exercises. In addition to this I combined daily training with your accidental training idea and it made wonders.

[@Daniel_0.0]

Great training philosophy, liking the greasing the groove approach

[@derekforrest6827]

Just amazing mate keep it up your work is extremely helpful

[@dmahadeo]

I am going to take this to heart. I have always found the muscle building concept as an anathema to living. At 58 years and having missed the boat on looking good for a host of reasons, much of them, injury, I think I am going to start training for health and fitness and probably aim at achieving a leaner look.

[@j0nnyism]

It should be about feeling good not looking good. The latter is just a benefit

[@irishmhw]

I cycle training either heavy or lighter with regular running training too. Often we're told that is not the proper approach, but the way I look at it too, if I need to respond to a dangerous situation (which much of my training is based around) I will need to react physically and run. So, get the body used to doing both interchangeably when I am training. You have great content! You have helped greatly in my health and fitness journey.

[@macht4turbo]

I agree and i don't think that the concession you have to make in strength training are as large as the benefits you get from cardio. I would argue that it's a rather small price to pay in comparison.

[@turboseize]

@@macht4turbo Exactly. Just look at sports that need both strength and endurance. Rowing, for example. Tons of cardio, and lots of weight training sessions, at the elite level multiple training units per day. Every day. Of course, rowers are not They're not powerlifter-strong, but they still put on a lot of muscle and are far stronger than the average person - despite doing tons of cardio. And in the zombie apocalypse or just a SHTF scenario, they'd probably be much more useful. A powerlifter may be able to lift half a car and bodybuilder looks good, but of what use is that in urban combat when you are out of breath after climbing up one flight of stairs or even just walking around a block with a plate carrier and a backpack? (This also works the other way round. The stereotypical marathon runner would be equally useless.)

[@carlosbranco5685]

Great video! I used to follow the typical split workout style, but I've more and more started to just either going to the gym or for a run or a chalisthenics workout.

[@bakiisbeautiful7016]

this is amazingly thought out and beautiful

[@justsomeawesomeperson6396]

I work as a carpenter in construction and i also do a lot of strength training. At first I started just to make my job easier, so I don’t get as tired and less injuries from work. I’ve gotten pretty good at it and I’m doing competitions more often. To me a rest day is just a day where I focus a bit more on cardio and on mobility, that’s usually 2 days a week for me. That really helps you recover faster, so don’t neglect that. And de load weeks are also very important. But that’s just high reps at 50 percent before the next training cycle.

[@Browny84]

I’ve pared down my daily training to a brisk walk on the treadmill for twenty minutes, and then thirty minutes of a mixed bag of stretching push-up variations, squat variations and pull-ups with various grips, all low-ish numbers but varied speeds and static holds thrown in for good measure. That keeps me well oiled for my week off from work where I’ll drive around from gym to gym and do a full workout with plyometrics, kettlebells, slams, the whole works. I’ve gotten to know my body well enough to know when a rest day would be wise, or whether I should just take a walk on the beach or something. Those days are rare but I view them as a reward for my consistency.

[@seenochasm7101]

Just got the ebook. Great content, great reasoning. Always an ace here 🤘💪

[@samuelgibson780]

Thank you for sharing your knowledge!

[@bilbobaginutopi2284]

I've been training like this for 2 years now, and this has helped me learn more about movement. I used to only do running as an aerobic movement and do calisthenics for upper body strength. Because of this, I would keep getting running-injuries and strength training would get mundane. However, I started doing parkour, focusing on working on my body control with the added benefits of increasing my vertical and horizontal explosive power when jumping gaps and climbing buildings. Training everyday has also given me motivation in increasing my superfunctional strength and general health and fitness.

[@annjay2581]

I started working out 3x a week for my physical health, but after realising how much it helped with my depression, I now do it 7x a week. My mood is a lot more stable if I do something every day even if its just going for a bike ride. Its like taking an anti depression every morning, you wouldnt randomly skip those either.

[@zeroethsort1071]

Thanks for sharing, Ann. I've been doing indoor climbing for a few years now, but it's still unfortunately the only exercise I get. I really love it, but have found myself, particularly lately, not feeling great on my days off from the climbing gym. I have a bike I've been meaning to ride around on my days off, to get some exercise in. Been struggling w/ depression for a while now and I'm sure more regular exercise would help!

[@j0nnyism]

Even a good walk does it. As long as ur doing something everyday

[@JacopoSkydweller]

This is cool. Been having a much better after-work life since finding your videos, specifically you telling me about the slow paced digestive state your body enters if you sit at a desk all day without pretty consistent exercise. Doing pullups, pushups, situps and short walks throughout the day has pretty much put an end to feeling exhausted and wanting to veg out when I get home.

[@Sensenwerk]

Love the message and from personal experience I can wholeheartedly agree on all your points made.

[@martijn2246]

After a few years of only lifting my goals and philosophy changed, partly thanks to you:). I do go to the gym, but my goals now is to feel strong,energetic and lean. I don't overeat or undereat and started to do running besides lifting and bodyweight workout.

[@joeblooda]

The hero we need, but don't deserve Jokes aside, you are a motivation source, and you're fitness message in your work is extremely important; sadly most of the people don't realise this. Thank you, since I started simply implementing some of your tips in my training a couple of years ago I accomplished a lot. I'm usually a lurker and don't comment but this one is so important I felt compelled to do it. Cheers from Italy! 💪

[@djdrphilthescientist161]

Great advice as usual. Salute!

[@nathanpinkney4246]

This must be my best Bioneer video. Thanks. Inspirational.

[@ZenDragonYoutubeChannel]

Hope you read this: :) Considering all the great stuff you share, here's a few pointers for your shadowboxing and bagwork: With the cross, lift the heel of your rear foot a bit more off the ground as you pivot and let that punch come from your pivot and hip rotation (ideally you want to pivot so that the foot is pointing in the direction of the punch and that the punch is extended at the end of the pivot... also the fist and arm is relaxed untill the point of impact where you clench and "add power" besides the power from speed which comes from relaxation/looseness). Also, use your footwork more before and after combinations (even during, if you wanna try more advanced stuff, but I suggest you focus on that later)... a good way could be to move in to deliver the strikes then move out to avoid the counter, sometimes moving straight back, but not always just in and out, sometimes you wanna step to the side or circle around the bag even as you're delivering jabs to set up that cross or a kick. Sometimes move in closer and deliver elbows rather than just punches too... and you can also add paries (like parying in the air to deliver a kick or a punch as you "touch the hand" of the imagined opponent), blocks (more static than paries, a good one is the helmet block which you can look up perfect for dealing with haymakers or hooks, imagine the heavybag or your shadowboxing opponent delivering one of those and you blocking before doing your counter combination)... or even headmovement such as slipping to the outside of the opponents attack (if it's an orthodox right handed opponent they'll typically start their punches with a jab and you wanna dip your head a bit to the right to slip to the outside of their left handed jab in that case)... you can also practise checking low kicks, if it's against a right handed orthodox stance opponent and you're in that same stancce, you wanna lift your lead leg and turn it a bit to the outside (if it's not already in that position from your stance, the muay thai stance is in that position so they just bring up the leg, but yours is in a position where you need to turn it a bit to the side, same thing for me).

[@niccoloviale3073]

This was fun to read, man you wrote a whole essay on punches🤣 To be serious, thanks for your comment, I'm also learning and I'm gonna try to implement at least the moving part in my shadowboxing❤️❤️

[@ZenDragonYoutubeChannel]

@@niccoloviale3073 you're welcome :)

[@destayl]

I train every single day, I am mixing different types of exercises but it basically sums up to 3 primordial ones. 1.- QiGong and Yoga (every morning 7 days a week) 2 - Functional and cardio 3 times a week- 3- Hypertrophy (rings and Dumbells) 2 to 3 times a week depending on work. I feel that this routine has led me to have pretty good gains but mostly keeps me sharp and active, mostly my morning sessions, with which I believe have helped me on not getting injured at all in the 3 years Ive been practicing this kind of routine. I am 40 years old, 1.70 mt hight, I train every single day, been doing it for 3 years and I've gone from 64 kg to 70 kgs.

[@energetically1]

You're videos are great!:) I really appreciate your perspective

[@RoscoeStar]

First time meeting this channel. Excellent video! Great insights and advice. Instant sub!

[@unabara5051]

Ok, I'll keep this in mind, now I'm gonna train

[@abigwhale1043]

Good idea 😎

[@TheGlobalProfessional]

I'm a digital nomad, and I send a lot of time in front of a computer. So I decided to make training and fitness a part of my life, eat, sleep, work, have fun, and train. I only go hard about 2 or 3 times a week. But I'm doing something every day. Walking, running, movement, flexibility, body weight training. It's made my metabolism great and I feel amazing. I'm in my 40's so I want to enter my 50's flexible and strong.

[@APackofPeasants]

This message needs to be conveyed more often. Good content! Keep it up.

[@JamesG800]

Training with the mindset of performance and mobility as described in your content has made me exponentially healthier and stronger. Big fan of your content and I recommend your videos to friends and work colleagues.

[@jacktribble5253]

I really needed this talk right now. Thanks. Best of Days.

[@jenmordecai8817]

this actually does make sense cause i keep hearing you should take rest days but when someone did a 30 days versus 100 days where on the 30 days he trained every day and on the 100 days he took rest days he actually got more gains on the 30 days

[@Munster0001]

This was good! I liked this. You put working out and doing a back breaking job in perspective. I don't work out but I work hard on the manual labor jobs..Thanks.

[@Shadowarfare117]

I just came to this revelation again the other day. Working out to live is the way to go for sure. For my whole life I've battled low back and neck pain and fatigue. In the last 3 years it was crippling pain with entire nerve groups involved. I made a change however, allowed my body to rest so it could function properly, then started from the bottom with my fitness journey. I still have pain and need to take care of myself in those areas, but figuring out how to do so and training consistently makes a world of difference. I'm back to working out almost daily and feeling increasingly better physically, mentally and emotionally because of it. This video holds great wisdom for health and longevity and I'm living proof it actually works.

[@amitkumarsatpathi6927]

I shadow box about 20 minutes every day. For extra grip strength, I use 5-5.5 kg bricks for bicep curls instead of dumbells, for shoulder training and also for tricep. I train my forearms with 4.5 kg dumbells. It's perfect training for everyday. I also tried pushups, pull ups, but its not my thing. But I have respect for calisthenics movements. I don't take rest days at all. Don't take any protein powder. I prefer well balanced diet. Usually I take 6 whole eggs (2 in lunch, 4 in dinner), some milk and curd (in breakfast), some lentil soup(in lunch) for protein requirement. It's not proper diet plan, but I feel good everyday. Edit: I'd like to share with ya all my full diet and workout plan, but I'm watching Real madrid vs Man City semis on my phone. So,...I wish ya all good, and now I'm going to watch football, compromising my much needed sleep and rest. ):)

[@SavioToms]

Did 3 day full body workouts with stretching and relaxed stretching for a month, got amazing results, got a little off in the 2nd and now i am in the 3rd trying to do it all over again ! Only lost a couple of pushups! I can finally do 5 pistol squats in just 2 months of not so consistent training which sounds absolutely amazing! Absolutely with you on this topic!

[@biggrig]

You are 100% the best fitness KZbinr I've come across. The content really resonates with me and I love the focus on training for actual health or lifestyle benefits rather than ego numbers or looks. That stuff is just a bonus.

[@leviblackburn5939]

I'm glad I found your videos dude!! Thanks

[@KhanhTheLearner]

Right now I'm not training to overload any muscle, but I'm training more for the little bit of endorphin exercise gives me, and to build the habit of a more active lifestyle. Training every day is perfect because I just need to think "train today", and not have to fuss over whether I should hit the gym. Really does take a mental load off my head and remove the excuse to be lazy.

[@macht4turbo]

I agree, you can exercise way more than you might think. Combining long slow distance cardio with some form of lifting, be it calisthenics or weight, works really well. I habe 6 workouts per week and one lazy sunday. What is really important though is fatigue management, you have to listen to your body and try to just do as much as your capable of recovering from.

[@Durzo1259]

However, I think such regular training only works with younger people for the most part, when your NAD+ (youth protein) levels are higher and so is your recovery. I'm 37 now and somewhat prematurely aged from a lifetime of chronic inflammation and it's frustrating being this old. Over-strain your body at this age and it takes 3 or 4 days to recover.

[@macht4turbo]

@@Durzo1259 I agree that it is harder to recover, when getting older, i'm 32y myself. That is why i value recovery very much and for example try to get min 8h sleep, eat well and don't drink alcohol or smoke. You can't live unhealthy and train a lot, if your over 30y.

[@Durzo1259]

@@macht4turbo I couldn't agree more. You just can't get away with consuming alcohol, junk food etc. anymore, but I'm kind of glad for that. Btw I meant to write "youth protein", not "you protein". 👀 NAD+ is very interesting, but raising your levels is tricky and crazy-expensive if you wanna supplement at effective levels. Nicotinamide Riboside increases it, but the supplements are 150 mg capsules for $60 CAD and the optimal level is more like 1,000 mg (1 gram). Plus you have to take it with resveratrol to activate. Working out increases your levels though.

[@kidadd]

Discovered your channel last week and loving it! Thanks for the videos.

[@TheBioneer]

Thanks for watching! 😁

[@roundboisnaxalot13]

For the few short weeks I have watched your videos, you are redefining my understanding and stratagem towards fitness and training. One bijillion thanks to you.

[@feedandseed5632]

have you ever thought of making a video on eye exercises? i heard about it a while ago but dont know if there is any validity to it

[@Derek_1111]

I remember back when I lifted heavy weights on a set routine and was always in the "I need to constantly improve my reps/weight and build muscle mentality" that it seemed like I was in a constant state of recovery. I would always opt out of doing things like hiking, tennis, or most physical things because it was my "lift day". But then if a buddy hit me up to do physical things on my off day I'd have the this is my recovery day excuse. Eventually I'd always hit a wall of progression and I'd injure myself lifting and would try to work through it because I didn't want to lose the gains but would make the injury worse to the point I'd have to stop lifting entirely. I have rotator cuff issues from bench pressing, had a lower back issue for awhile that healed from dead lifting, and have an injury that's never healed in my hip from heavy squatting. I've tried to get back into "heavy" weight lifting but those issues prevent it anyways. (I still use lighter weights and machines for fitness but not really for trying to add muscle mass) I'd rather do the things I can hopefully do into my golden years so for quite awhile now I don't even lift heavy weights because for my life style it just doesn't make sense. I play basketball, disc golf, golf, hike often, swim often, body weight exercising like push ups, pull ups, bodyweight squats, run several times a week, biking, daily stretching/mobility exercises and many other activities. Activities I'd often bypass because of my lifting routine but can do everyday without any issues of recovery. I realized for me that I'd rather do all those things vs lifting even disregarding the injury issues. Now that I'm not set in my work outs I just do random sets of exercising through out the day. I'll hang often from my pull up bar in my house many times a day. I may do 5 sets of pull ups through out the day or just 1 or 2. I don't even count reps anymore. Same with body weight squats or push ups etc. I just make it a point to exercise and do the physical activities I like doing daily. If I do come down with an injury from basketball or another sport, I don't even stress on the aspect of "oh no I'm going to lose my gains because I can't lift". Instead I just do the activities that I can still do and return to the others when the injury heals. I'm not knocking on heavy weight training at all. There's obviously great benefits from it if you can manage to stay injury free. But for me I'll be happy to just be healthy, fit and active into old age.

[@The_Kirk_Lazarus]

Check out the Knees Over Toes Guy here on KZbin. You won't regret it.

[@user-rz8em5hj5e]

Great tips! I enjoy working out every day with different muscle groups. Thanks.

[@andreasbeier2431]

I really wished you would do more vids on that specific topic. Thanks for that one!!

[@carlosrealista1234]

As someone that works construction this sounds perfect to me and actually makes sense. My question Adam is, do you think shorter frequent and varied workouts during the week and days would be a good complement to a heavy day of working in a construction site? Thank you a lot for your content and work.

[@TheSocketshock]

Id say use the gym to train your weakest points! keep that back STRONG!

[@fakerzdan]

As if the bioneer actually gets the bus like a regular human being. He just runs to places to get a workout in between his workouts

[@renatoangeles8772]

I've seen people say your punches aren't that great but I've seen your getting better keep going. Your an inspiration and a wealth of fitness knowledge.

[@feudingdrums9124]

Very, very good advice. Fitness advice in general is evolving in the right direction. You sir, are adding value to this world.

[@josuevalar6465]

Amazing how I'd just been thinking about this. I do a legs pull push split, and used to rest 2 days a week, in doing that my performance in pushing exercises diminished. Then I used to only rest sundays, but recently I've been going on long cycling trips on Sundays, so I technically don't have rest days, what I do to compensate the massive effort I often do on sundays is I just have an easy leg day on Monday, that way I don't overexert my muscles and can keep on training. About a year ago or more, I trained everyday for quite long sessions, in doing that I noticed my energy going down and also my performance. I feel great now, so I'm not sure if it's because my condition is better or my workouts are shorter, probably a combination of both, also that easy leg day really helps in recovering. Sorry for the rambling, cheers mate, your vids are awesome

[@ChiDante]

Yea i totally agree with that. It's easier to stay in flow not over stimulate yourself. Rest well ~train like all days being

[@chemurr]

Great video! Love the content on your channel