I Trained Like A Gymnast For 30 Days
Ойын-сауық
For the last 30 days, I trained like a gymnast. As a calisthenics athlete, I went in thinking it would be an easy challenge as I was already familiar with bodyweight workouts. However, little did I know my ego was about to take a big hit! The deep range of motion and flexibility training was super challenging but in the end, it was worth it as my results were impressive. Enjoy the video!
Having you been wanting to get into shape? Heres my calisthenics workout program that'll get you shredded in 12 weeks:
brandonwilliam.podia.com/cali...
Gymnastics 30 day program I followed in this video.
⁃ Do not sacrifice form for additional reps
⁃ Increased strength comes from going until muscle failure
⁃ Deep Stretching has to be part of the program to develop long lean, dense muscle
⁃ We will use your bodyweight to build a proportionate build with the upper body V shape
⁃ The handstand is the fundamental skill that applies to all 6 men's events
Pushing exercises:
Planche push ups
Hand stand push-ups
Dips
Wrist support push ups
Pulling exercises:
Chest to bar pull ups
Wide grip
Narrow grip
Over grip
Under grip
Behind the head
Leg lift variations
Rope climb
Basic skills:
Handstand shrugs against the wall
Press handstand variations
Tap swings on each event
Circles on the mushroom
Active flex Stretches:
Pike circle through
Straddle tick tock
Bridge rocks against the wall
R, L, M splits with slider.
Each exercise 10 reps, 9,8,7,6,5,4,3,2,1 (55 total reps) with 20-second rest intervals until you can do all reps without compromising form. Out of this list of exercises for each section pick 2-3 to do the pyramid for.
Two days on alternating between pushing and pulling exercises. Stretch on the third day which is also rest day.
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Thank you guys so much for the support! ❤️ smash LIKE and SUBSCRIBE! Instagram @bwvine 12 Week Workout Program: brandonwilliam.podia.com/calisthenics-god-workout-program
@daanbooman2520
3 жыл бұрын
Are the wests the Thenx ones?
@mikelatauska606
3 жыл бұрын
I need the eat daddy
@mikelatauska606
3 жыл бұрын
Have you been lifting you lookin swole
@BrandonWilliamyt
3 жыл бұрын
Nefarious27 won the 1st vest!
@frozenfrost2062
3 жыл бұрын
Well its not going to be me
Perfect form let’s go🔥💪🏽
@BrandonWilliamyt
2 жыл бұрын
💪🏻🔥🔥
@infinity6682
2 жыл бұрын
Big fan Chirs bro 👍🏻👍🏻
@miikalahtinen1637
2 жыл бұрын
Hey! I have trained muscle up for 2 months now like 12 hours and I can do now explosive muscle up. Is it good?
@rkiaboutaam572
2 жыл бұрын
Yea super good this time go for planche
@DaReal1k
2 жыл бұрын
chris 🐐🔥
“I know it hurts but you have to go until you fail” It helps to remember this when struggling through a set
@andrewbarnes8475
2 жыл бұрын
Usually, that's not how gymnasts train though. Since most gymnasts are training probably 6 days a week, they can't go to failure because they know they have to do it all over again the next day!
@sparra8519
2 жыл бұрын
@@andrewbarnes8475 Thanks for spreading correct information!
@andrewbarnes8475
2 жыл бұрын
@Lock Down Elite level gymnasts
@tonymaccaroni1683
2 жыл бұрын
@@andrewbarnes8475 They don't train the same things every day tho
@PJ-hi1gz
2 жыл бұрын
Tony Maccaroni Failure causes general fatigue, doesn’t really matter much even if you train different muscles each day, you will be destroyed come the end of the week
Seeing how happy he was to touch his toes makes me feel like I take my flexibility for granted. He improved so quickly it's amazing! 😄
@mohammeddaud1897
2 жыл бұрын
I like you ♥❤💕😘💖💛♥❤💕😘💖
@textodiam2880
2 жыл бұрын
@@mohammeddaud1897 👀 that emoji choice
@Lordovasto
2 жыл бұрын
@@mohammeddaud1897 Bro got fans
@EragonShadeslayer
Жыл бұрын
@@mohammeddaud1897 Bro you're a Muslim what are you doing saying that to random girls
@mohammeddaud1897
Жыл бұрын
@@EragonShadeslayer it was my brother ok
As a gymnast of nine years I canagree with all of this. The deltoid area is the biggest thing that separates gymnasts, and the calluses almost matched my own. Great job Brandon.
@michaelwillette5837
2 жыл бұрын
I was most impressed by the hands too. That's how you know. Fuck yeah Brandon and Fuck yeah Zak.
Daniel seems like a really good trainer, encouraged you to surpass your limits for sure.
@demiansebat7744
3 жыл бұрын
He's my coach lol I go to north county
@loading...6446
3 жыл бұрын
@@demiansebat7744 bro i want to start doing gymnastics, but i am currently very weak. How does one build enough strength to start gymnastics? Any exercises i should work on?
@pen8664
2 жыл бұрын
@@loading...6446 i think you should do basic calisthenics exercises (push up, row, assisted dip, assisted pull up, squat, floor knee raises,...) to build up your strength. You can seach up the progressions (and regressions if these exercises are too hard for you) on youtube, there are a lot of videos that you can watch. Also, you should work on your full body flexibility and mobility. Again, there are plenty of videos about that. Good luck!
@octogonpc
2 жыл бұрын
Daniel is a "PLUS ULTRA" kind of coach!
@josevasquez907
2 жыл бұрын
Sup ippo fan
The mans pull ups in the background at 4:33 are simply a crime against humanity.
@Hudson_Frederick
3 жыл бұрын
I’m doing 21s -Dom Mazzetti
@cloneboy28
3 жыл бұрын
What pull ups are you talking about? Not a single pull up was done there 😂
@zacharys6354
3 жыл бұрын
As he talks about ROM
@guapoliiky
3 жыл бұрын
LMAO
@BODIMB
3 жыл бұрын
@@cloneboy28 in the background
This is dope bro!!! So proud of the progress!
@BrandonWilliamyt
3 жыл бұрын
Ayee thank you Scott!! 💪🏻🔥
@hhfbko
3 жыл бұрын
Hi Scott🖐
@theboxingbiker
2 жыл бұрын
And if you train like a gymnast for 30 days you can make your bald coach grow hair again
@chloeluvsuu258
Жыл бұрын
8:43
2:12 "Remember, you get stronger when your muscles fail". Never forgetting that.
@akrobatus3646
2 жыл бұрын
its not true bro
@mikoduterte6702
2 жыл бұрын
@Hans Dampf k
@mikoduterte6702
2 жыл бұрын
@@akrobatus3646 these days, shits all mixed up
@bjornfollin5056
2 жыл бұрын
You get stronger even if your muscles don't fail
@71ui69
2 жыл бұрын
@@bjornfollin5056 Yeah but i think what he meant by getting stronger is, you can probably do better next time if you do the workour till your muscles cant do any anymore.
Flexibility is so important and so underrated
@ViralFootballBlockk
3 жыл бұрын
Yeah Hut it Hurts so bad...
@BrandonWilliamyt
3 жыл бұрын
Seriously, it boosts your overall performance as well in so many different areas
@jopililil4039
3 жыл бұрын
@@BrandonWilliamyt different areas ? 😏
@GalaxyGuy305
3 жыл бұрын
@@jopililil4039 lmaoo
@aleksandarsavevski377
3 жыл бұрын
I mean I find it easier just with basic excercises trying to stretch the muscle much as possible then also known as full ROM
Can't wait for your 30-day learning the splits video! I find it extremely difficult haha.
@KMAX169
3 жыл бұрын
Hi sir 😄 big fan
@BrandonWilliamyt
3 жыл бұрын
Thank you!! Very difficult and painful for sure haha
@KMAX169
3 жыл бұрын
@@BrandonWilliamyt you are a beast bro 👍 ❤
@davidlane6758
3 жыл бұрын
Differences in regional idioms are interesting. Where I'm from we would say "do a split," but it seems like most people I've seen on KZread refer to it as "doing the splits," which sounds so weird to me lol. Why the plural to refer to one thing?
@NorthOCkook
3 жыл бұрын
Let’s see a climbing video from Brandon!
Trainer: you build muscle when you go to failure. Me: I have been a failure all my life that didn't work.
@eryko2338
2 жыл бұрын
why would you embarass yourself like that in front of people? to enterain them with your misery? ascend!
@nasreddinechajaadine6441
2 жыл бұрын
@@eryko2338 thank you, savior...I see the light now
@eryko2338
2 жыл бұрын
@@nasreddinechajaadine6441 xd
@judejohnson9645
2 жыл бұрын
lmaooo, same!
@judejohnson9645
2 жыл бұрын
@@eryko2338 you must be REALLY fun at parties lol
You can just tell this is a great coach, awesome attitude, and is honest with his criticisms.
@johannes01
2 жыл бұрын
yess that's what makes a great coach!
Anyone else think Brandons physique is starting to get to the next level recently
@umalhi7645
3 жыл бұрын
kzread.info/dash/bejne/dGGOrdWDXa_Me9o.html
@BrandonWilliamyt
3 жыл бұрын
Working hard on it brother I appreciate the kind words 🙌🏻
@ugrfgyfeeaavgyvefh700
3 жыл бұрын
he's getting bigger
@yooitsclau
3 жыл бұрын
For real, he's such a hard worker and a huge inspiration
@watamutha
2 жыл бұрын
Shoulders def got bigger.
The flexibility of Gymnast are absolutely amazing even more than their strength.
Totally amazed by your determination and dedication. Congratulations on an incredible journey. You rock!
The progress in just 4 weeks is staggering! Amazing flexibility and really fun to watch! Well done 💪😁
@johannes01
2 жыл бұрын
yes he did a great job
4:34 irony “he’s talking about extra range of motion and see the background”
@Amr_D
3 жыл бұрын
Dude is trying his best there 😂
@aragorntargaryen5256
3 жыл бұрын
@@Amr_D his best in doing the worst possible range of motion i guess
@Gaamwarrior
3 жыл бұрын
LOL
out of all the fitness types, i think most men would wanna look like gymnasts.
@carfuen1073
3 жыл бұрын
yea for sure i feel like their muscles are way more powerfull and less big (powerfull for bodyweight not lifting weights)
@marleyjohnson8938
3 жыл бұрын
I’m a manz and I don’t wanna look like a gymnast
@kaurtuule
3 жыл бұрын
@@marleyjohnson8938 see there's where the word "most" comes in.
@marleyjohnson8938
3 жыл бұрын
@potato cuber. See that where freedom of speech and usage of the comment section comes in. Dingus
@carfuen1073
3 жыл бұрын
@@marleyjohnson8938 why not ?
This is amazing progress in 30 days, that first improved pull up was almost explosive as Chris heria
@johannes01
2 жыл бұрын
are you doing gymnastics?
@thundercuck1779
2 жыл бұрын
@@johannes01 I train dips and pull ups regularly,
Two take aways for me. First, having started gymnastics at age 4 and left it at age 18 I realize how very much I take for granted what I could do that you struggled with. But second, after I got severely beat up right before age 17 and moving into bodybuilding I realize how my form shifted from gymnastics form on dips to bodybuilding form on dips. You reminded me of this. Since a very early age I've loved straight leg hanging leg raises. I hope you keep up your flexibility. I find I need to keep working on my flexibility so I don't lose it. I'm age 20 now and you remind me to keep some gymnastics going in my workouts too.
Calisthenics and Gymnastic They are very similar, but the difference is in skills
@mmmr4668
3 жыл бұрын
Of course
@ale4462
3 жыл бұрын
Gymnastics do a bit more flexibility training
@tazveer_form6515
3 жыл бұрын
calisthenics mixture of gymnastics and gym
@hanhosen8564
3 жыл бұрын
It really depends on the category of Calisthenics
@tazveer_form6515
3 жыл бұрын
@@hanhosen8564 yaa i am doing planche so i wanna be low in weigth
Please do other parts of this, I love seeing someone progress in such great endeavours, that not only helps with shape and strength, but focus on stretching.
@johannes01
2 жыл бұрын
yeah stretching is such an important part!
I really like the way your open to looking at diffrent training methods.I will be watching your vids regularly from now on.
Guys, you can see it: TRAIN YOUR FLEXIBILITY, not just do bicep curls
@aqracy1055
3 жыл бұрын
How?
@sincorddnb9155
3 жыл бұрын
Heresy
@hejhejaske
3 жыл бұрын
@@aqracy1055 active stretching every day
@bas5984
3 жыл бұрын
sadly he didnt show how he did the stretching
@aqracy1055
3 жыл бұрын
@@hejhejaske so it just gets easier?
What I love about you is that you are a human as well, you make mistakes, you have a limit, of which you are not ashamed AND you give hope. Knowing that everybody has a different start and end point and pace, you are of good influence. (Probably has a couple grammar mistakes yet the message is understandable)
@johannes01
2 жыл бұрын
it is understandable for sure! and I agree 100% with you 💪
Im training as a gymnast rn too! This video helped a lot. Notes taken (on things that I didn’t do) - 1. Dips with shoulders parallel to the dip bar. 2. Doing pull ups with bar to the nipple area. Seems so simple.. But so essential in the results. Great video. Thank you.
@kokomoko2539
Жыл бұрын
How is it going
@aymex64
8 ай бұрын
how it's going? did you make gains?
@CiekursFishing
8 ай бұрын
@@aymex64 best thing I ever did. helped me get over the 1000 mile stone as a hard gainer.
0:31 casually showers fully clothed on the phone.
Lets goo mate Im lovin ur vids lately❤️🔥
It’s pretty bizarre, gotta recommend this to more people. I remember when I first got into body weight training and I plateaued until I went to a gymnasticsy workshop for a month which made my pull ups so much more explosive just like yours. It’s been a couple years and I can do like 20 strict pull ups (belly button/chest to bar) Keep at it mate, your results are awesome!
@user-qg9in8ji7w
3 жыл бұрын
Can you share how you built your pull ups, progression method and accessory exercises in particular? Also do you pause at the top, do you exclusively do them explosive or both? I've been struggling with them for quite some time now (chest to bar) and I'm open to experiment with new ideas.
@HeyMattyM
3 жыл бұрын
@@user-qg9in8ji7w do you wanna chuck me a message on insta? @HeyMattyM Just easier to communicate 👍🏻 Happy to help for sure
@eddieeddieeddie4951
2 жыл бұрын
@@HeyMattyM me too bro
@tonymaccaroni1683
2 жыл бұрын
Did you incorporate the same training principles as shown in this video?
@HeyMattyM
2 жыл бұрын
@@tonymaccaroni1683 pretty similar. Made sure shoulder flexibility was strong and did everything full range of motion like dips in this video
Great Job man! Takes a lot to put yourself out there and giving up the high rep amounts for proper form 🔥
Another great video! Very entertaining and humbling experience, even for myself just watching. Always wanted to get some training advice from a gymnast.
I think it would be really valuable to people to get a short video on the breakdown of your workouts and how you did it. You could keep it under 5 minutes showing the routine and the moves involved. You'd pump out twice as many videos in the process and it's with very little extra filming because half of the footage you probably already have. Would be nice to see what those moves look like and how you did them
@johannes01
2 жыл бұрын
you are so right! the workouts definitely need more details
That's dope, wow! I'm getting so motivated from your videos, Brandon. That really pushes me to go and start training on my own and go beyond my limits. Thanks for a massive motivation impulse!
@johannes01
2 жыл бұрын
how is it going with your workout now 6 months later?
@yomko_
2 жыл бұрын
Just fine, I'm keeping it up! Unfortunately I've received an injury a while ago, so had to take a break for a certain time. Still dealing with some consequences, but I've learned the lesson ahah. Thanks for asking:)
@johannes01
2 жыл бұрын
@@yomko_ injuries suck! I wish you a fast and good recovery… hope you are back at it soon 😄💪
@nocalvessprinter
2 жыл бұрын
healthy recipes in 1-2 minutes. this is only available here on this channel
This is like a free lesson with a gymnast trainer! Thank you very very much 💖
Hi Brandon, love these challenges you're doing. It's motivating me to start working out on a harder level too! Could you start sharing the workouts you put together for these videos? That way, we can all join you in these 30 days. Like the file in a google doc in the description or something. Keep going, I subscribed! J.
@johannes01
2 жыл бұрын
yes would love to see more detailed workouts!
A Brandon William video can't be complete without the chiroprater nowdays.
@BrandonWilliamyt
3 жыл бұрын
😂😂 facts, although he’s moving in 7 months so I gotta record a bunch of back up sessions!
@cosmicscommentary2361
3 жыл бұрын
@@BrandonWilliamyt Lmao
@brendant19
2 жыл бұрын
@@BrandonWilliamyt Chiropractic medicine has literally zero basis in science. It's akin to homeopathy, but more dangerous.
The chiropractor part got me shook😂😂I think that really deserved a “do not try at home” disclaimer
Man boy that gymnastics and calisthenics have been on my radar for a while but since the pandemics been hard to do s*** don't have it together but watching you has been fun and inspirational young man keep up the good work
Great video, Really enjoyed it. Keep up the good work and excellent form.
Brandon man, love your work and your videos, they are amazing and I'm sure they are motivating people to get in better shape and take care of themselves
@johannes01
2 жыл бұрын
for sure! motivation 💯
Every time I feel like giving up on training I watch just 1 video from Brandon and my motivation goes back 100%
@johannes01
2 жыл бұрын
haha it's a cheat code for unlimited motivation
Good stuff and inspiring! We'll try this out soon as our pull up station arrives!
always impressive seeing your transformation
0:29 omg you talking otp in the shower 😭 loved that. Also, Daniel was very encouraging! He’s a great coach, and you did great
This was an awesome video, thank you for sharing the routine as well! It's amazing what changed you can make in just 30 days
@vladimirivanov2141
2 жыл бұрын
Absolutely agree with you, the only thing that is missing here is the rest time between the sets! I suppose between 2-3min. What do you think?
@idanyakobson4170
4 ай бұрын
he said in the video 20 sec@@vladimirivanov2141
I’ve pretty much ditched weights in the past 3 months and been training like this and it’s awesome. Gains are fantastic and strength just surprises you week in week out. I’ve been doing the frog stand on parallettes and yesterday I thought I’d try and push up to see what happens, I plush straight up vertically and landed on my back…….not graceful but couldn’t believe is progressed that much purely cos I hadn’t tried it. So do it guys, it’s great fun, you don’t have to train for hours, literally I do 25-30 moms and you are burnt out and the little wins on the way are so satisfying. Love the vid mate by the way.
This the best vid u ever done bro, love to see u goin harder nharder 🔥
Love how Coach Daniel pushed you for those extra reps.
I got my first muscle up today! all thanks to you, i tried to do it before but never was able to do it but all of a sudden i did it today Thank You!
@BrandonWilliamyt
3 жыл бұрын
Let’s gooo! Congrats bro I’m so happy to hear that 💪🏻🔥🔥 keep it up!
Bud, that's actually pretty sick. And the commitment was awesome.New Fan for sure🤘
Very impressive! That takes a lot of work and strength. Great job!
Your content is totally underrated bro! Keep it up and we'll be 200k soon
@BrandonWilliamyt
3 жыл бұрын
Thank you!!
Next one: trained like a Sumo
@amit4138
3 жыл бұрын
That will be epic
@varinyampandey7111
3 жыл бұрын
Just train ..not eat ..i dont want him to gain weights in fats..( i know sumo wrestlers have big muscles under those fats
It's really awesome to see how Brandon is getting so strong so fast challenge after challenge. 🔥🔥Keep it up!
@johannes01
2 жыл бұрын
these challenges and his training really push him to another level
The coach was so proud to see the progress after 30 days, his face says it all. Great job bro 👏👍
Hey that was amazing really , keep doing
The biggest change was how you feel, a professional identified your limitations and gave you a program that exceeded them in 30 days. You just inspired a 40 year old man! Great content I will be sure to binge your while doing leg lifts 😂
@mohammeddaud1897
2 жыл бұрын
LOL 😆🤣
It's so important to measure your progress! Great job!
Awesome video! I will start incorporating this pyramid concept in my workouts!
Great video, always interesting to see different types of training. Also, it tests your limits. Keep it strong :D
@johannes01
2 жыл бұрын
yeah so cool to see Brandon trying out different sports!
Your back looks dope !!
Thank you for sharing this trip. Respect to you, respect to coach, respect to chiropractor because they are also super necessary. Thank you once more, this is inspiring.
I have wanted to do something like this for a long time. Good on you for making it happen.
Bruh I thought you had a million subs at least w this level of quality
I think gymnast have such an amazing physique is because they train their whole life and because they do everything in perfect form
Good work bro, there is so much to learn from you
I love your videos and this is one of my favorites keep it up!
Thank you for your videos! It motivates a lot and it’s so enternaining to watch how you experiment with different work out routines 💪😁👍 you are the reason I work out today 😄
@johannes01
2 жыл бұрын
are you still at it?
@mathiaspetersen9466
2 жыл бұрын
@@johannes01 yes😁
@johannes01
2 жыл бұрын
@@mathiaspetersen9466 nicee 💪💪
I really felt motivated ❤️❤️
This was awesome man. Thank you, you're great.
This really is something, you get paid to push your limits and keep improving. This is what influencers should be like. Keep up the great work man 💪
11:44 i think you could've done a bunch more reps. You didn't look like you were near failure. You were doing those dips super fast. So you went from 4 to like 20 dips. Very impressive.
Progress is beyond incredible, it would be amazing to see what you could do in three months. Giants, front lever, full bridge, splits are all within the realm of possibility.
@johannes01
2 жыл бұрын
I hope that he makes a part two about this series one day!
I knew from the Chris Heria vid that you would go onto great things. Nice work!
Nicely done man! Your chest, shoulders, and triceps got bigger! And your back got some nice definition.
4:33 lmao we just gonna not talk about that dude's range of motion on those pullups in the backround 😂
Tbh, no changes in your body “however” the strength difference is HUGE I tell ya, amazing work there Brandom keep it up on your way to becoming a beast of your own 🔥
@RJ-is9ko
3 жыл бұрын
He added a bit of width to his lats and his lower back was more defined. He developed/recruited extra fibers in those areas from the ab work and stretching of the muscle bellies.
No excuses 🔥Amazing work💪💪
Great video, I learned something. Thanks for the teaching!
definitely had a good coach!
This guy deserves everything of his hype, and even more!
Bro that was some great effort for real and the phisique your traps and shoulders came out alot keep up the work ( Also Freestanding handstand push ups in the future will be awesome skill to learn ) Keep going bro!
Bro you are excellent! Thank you for making me motivated
I really like these 30- days challenges. It is a shame that it takes 30 days to do one haha
Alternate title: " Brandon does proper form for thirty days." 😂
Awesome, well presented video and all that in 15min. Much appreciated from Lismore NSW Australia
I really like the detailed workouts outlined in this video and Pyramid reps! I am going to pick them up as my rebuild routine for 2024! :) Thanks!
Fangirl: Can we have Tom Holland? Mom: We have Tom Holland at home Tom Holland at home:
Absoluty love this challange what about 90 days🔥
First time on your channel, you smashed it. Great stuff mate.
SIIIIIICK video!! Keep going bro, you will be the best!
would love a weight vest sooo much.
These short, simple workouts are what I kinda miss from my street workout days but they're awfully taxing recovery-wise and I've got other things to do. Still, I'm planning to introduce some more focused gymnastic training into the routine thanks for motivation
@callidawkins85
2 жыл бұрын
Long recovery means more efficient more tear no ?
@Sk0lzky
2 жыл бұрын
@@callidawkins85 not really. If you were to do only this one workout in a vacuum then yeah probably, however it decreases the amount of volume you can do in the week, month or the whole cycle. This in turn means less progress in strength/hypertrophy/endurance. And it's true both for muscular recovery an recovery of central nervous system (damage to the latter can cause serious problems not just in training but also mental performance and mood) It's a bit different if you're trying to increase your power endurance (basically ability to work under lots of lactate) because you have to train in that state where your muscles are soaked with it which means very bad recovery, but this kind of training tends to be lower in volume in general
Daniel was great - positive and supportive but still pushing and encouraging you to do more.
The gymnastics workout is getting much easier.... That motivated me✨
Would be fun if you had also included in the video, how many reps a gymnast can do max to compare strength
Brandon uploading a new video.. Me, now we talking ✌️♥️😝
the coach seems cool. impressive growth so quickly! would have liked to hear what about this experience was most important to you, what (if anything) you plan on integrating into your usual routine, and that kind of stuff.
Insane vid bro keep it up loved it