THE EPIC INTERVIEW with Stan Browney | Athlete Insider Podcast #62
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I finished my school eventually and then i just went full time this and it worked out so that's my life basicallyyo gorillas welcome to the athlete insider podcast by GORNATION my name is phil and today's guest is one of the most successful calisthenics youtubers and straight from the netherlands i'm super happy to welcome you to the show stan brownie thank you for having me man i mean i'm super excited to be here and i i saw the post with lots of interesting questions so i can't wait what you have for me today yeah true it was a hard choice um really it was uh i the most questions ever that we received in an instagram post like after 200 i i stopped accounting but um yeah i picked out the best ones so we don't have a seven hour interview and yeah i'm super keen and looking forward to start first of all how are you doing how is life for you right now life is life is great i mean i'm i'm super happy to be uh where i am right now i mean i am in an insane sort of studio where i do uh most of my stuff for people that might not know me i i do uh like lots of videos online and i love making videos and i get to basically live my dream so that's that's epic that's great super cool and i think this inspires a lot of people because in the calisthenics field in the the workout field there are not a lot a lot of people who can say that and uh who are like uh who who worked for their dreams and then it paid off so it's it's something special and yeah i mean the calisthenics is it's kind of a hard niche sometimes it can be very very hard for people as well because um well that's just you just have to hit the right audience and i try to make it as as broad as possible and i try to hopefully maybe even because at some point in 2015 there were not even maybe enough people for it to be a sustainable uh like just what i do um but uh uh yeah i try to create the own audience and try to create get people excited for calisthenics and get them excited for working out and that's basically creating my own audience and that's that's been working so like guys and do you consider yourself as a calisthenics youtuber or how do you present yourself to somebody who's not uh like who doesn't know you uh i mean i use the word calisthenics definitely uh that's what i do bodyweight training uh but i think yeah youtuber and then i make workout related videos workout challenges bodyweight challenges mainly uh or just in the like transformations helping people motivation that's the stuff that i would uh i would just describe it yeah okay really interesting we will come to that later because i think the content type that you're doing is not the typical uh calisthenics content so uh it's really uh well appreciated and special in in this field but first of all let's uh go back a few years you said 2015 so you're already in the game for a long time uh how was your start how did you get in touch with the sport with the sport yeah so um i uh started youtube in like 2013 and then uh i was making all kinds of videos up until well for for years i just love making videos and then i think 2015 yes 2015 i came in content with like the the the insane videos that you get like uh frank medrano um corey hall you even had yeah brandon myers obviously uh like some insane videos and i was inspired at least by that but also by a friend of mine uh some people might know him as the guy in the blue shirt aryan uh he is he started a little bit before me and got me also into bodyweight training uh calisthenics and uh and i was just hooked right away started taking it basically as my religion and and just started going for it 100 and that's uh when i just was super excited for uh for just creating videos about that as well and that's how i grew sort of into this where i am now wow super nice and uh like can you maybe go into your beginnings in calisthenics were you already able to do pull-ups in the beginning uh were you like a sporty person in general oh actually i was uh always kind of fat or i was kind of the fat kid um and uh i could not do any pull-ups no pull-up um i think push-ups were also very hard for me maybe not even one pull-up one push-up um and but i love push-ups pull-ups i just fell in love right away and i just wanted to get that one pull up and i worked very hard for that and eventually did that shared on youtube not really a lot of people gave gave you [ __ ] but uh eventually they did because i i i uploaded one of my first real big videos which was like a body transformation one year um and i have to say like it was my life calisthenics eating right uh it just turned into my life like that it came into my life like that and it turned into my passion uh and i was focusing on it like 100 and yeah that's basically how i build up but i i was i was kind of fat basically wow that's uh interesting to know um do you remember like the progress that you made in the beginning um like um how long did it take you to to learn the the first pull-up or the first push-up i think the first pull-up um i as a beginner i kind of progressed decently fast i think also because i um you're losing weight so i tried to pull up couldn't really do it uh anything and then i i kept really working on that like really working four times a week five times a week working out uh it's just a lot of a lot of reps a lot of volume an insane amount of volume uh i i can remember that i had my weekly just push-ups which were weekly like day like i had three workouts a week and all those uh workouts had like 365 push-ups in there like just because because i just wanted to do as many as i could and i just like that's how i challenge myself but i think pull-ups i it took me a good month for my first pull-up i think and then i build up from there and then it went quite fast and then i got interested in front lever and from lever and then i mean i always say pronounce stuff weird so if people are uh for that i'm sorry for that i'm from the netherlands and sometimes i i have this this weird accent going on and i never got it out because i got into calisthenics quite some time ago and i just kept saying those words like lever lever but that's okay i'm doing my best but uh yeah so i think i progressed decent uh i didn't have a lot of knowledge i just looked at like frank padrano and i was like damn this is this is what i i wanna uh i wanna do and my friend uh aryan guy blue shirt he uh also we pushed each other we worked out three times a week uh uh after school got really put into work so with school workouts eating homework going back to sleep basically trying to make some videos on the site that's what i was but yeah i think progress was all right and then we build up and then we just progress together quite fast so in the beginning it was more um you said the focus on on the workout and like video was uh something besides so the top priority was workout if i if i hear it right is it the same today if we switch to today or is like today uh something something changed good question i mean uh my priority for workout after i started growing like crazy on youtube uh for me at least i mean i was stuck on i i hit 23 000 subscribers in i think 2015 or something like that and then a year later i was at 20 000 subscribers so i lost 3 000 subscribers in a year's time but i was still uploading one to two times a week i was really i liked i liked videos but i lost subscribers um but then at some point i uh i uh grew quite fast to a hundred thousand subscribers hundred fifty thousand subscribers and this is where i really uh i mean my priority when i started priority when i started with youtube 2013 obviously before working out my passion was creating videos and i just wanted to create videos and as soon as i saw that that was going well again i kind of with the workout thing i still did it but i just maintained which is not the best thing if you're just like two years into work now like you have so much progress still to do but i was also doing uh like i don't wanna it's like sort of the high education ish for uh um school at that point so i i had a lot of homework a lot of stuff i was doing and i i still had to you know uh graduate or finish my school um so i priority well kind of school obviously and then the videos because i wanted to keep that up and then just work out whenever i had time so i was kind of maintaining but only two years of progress that you're maintaining a decent amount but that's not an insane amount but then after that i got super excited again about working out uh and now it's basically i mean i'm super consistent with everything just super consistent with workouts uh looking at my diet i want to eat right and the videos have a big priority as well like they are probably above workout right now to answer that question but workout is very important i couldn't live without working out no how do you keep the consistency like um a lot of people asked about your motivation how do you keep up the the consistency the grind umyeah i mean just a lot of a lot of hard work and dedication you know like it's it's it's honestly um having the right goals right sort of it's kind of a mindset because it took me years to get to that consistent level of working out and combining it with school and with videos and as soon as school dropped i just replaced it literally all that time with school once i finished it i replaced it with more and better videos so it's not like i got more time so that was not the best move but i love making videos but the motivation yeah i just came with trying to be as consistent as possible but then also for five years straight and uh having the the right goals i really have goals in mind for working out for uh what i want to achieve i track progress and i i set goals for hitting certain certain uh uh yeah for example uh amount of reps amount of sets amount of weight you do way to pull up stuff like that and that keeps me motivated i love working out i love calisthenics so i will always that would always be an internal motivation and then to make videos but i mean i think i was born with with that just to make the best videos because um that's my goal at least like i mean maybe you find my videos [ __ ] but um i go as has always been to make a fun video or make the best video possible um and i never really needed any motivation for that yeah so that's good so the right goals in mind and uh like just the the hard work for it um that's that's you gotta be consistent yeah and looking at looking at goals for short term that's that's uh sometimes works but i would definitely keep it uh a bit broader than just i wanna be here next week for some people this definitely works but be consistent if you put in the work if you show up basically every every single week rather than showing up sometimes but trying to hit something next month i mean if you say yo for the next year i want to work out at least three times a week three times a week see where that brings you you will make an insane amount of progress if you stick to that like that would be insane so that's how i would look at the goals cool your goals right now i know it's a really mean question but a lot of people also asked about your uh current goals like um do you want to share maybe something specific for 2022 or like i don't know in what range you you put your your goals maybe workout related but also youtube related um so for workout related i would definitely say uh i just want to get stronger like obviously but stronger i want to hit a comfortable uh weighted pull-ups uh which my all-time max was a 70 kilogram weighted pull-up for some people might be nothing for some people might be a decent amount uh but i want to hit that consistently and and get even stronger there like weighted pull-ups uh friendly lever i mean that's always going easy so i just maintaining that but the big question why can you not planche what can you not claim stan why no planche that's my that's probably all you already got that question bro yeah um a lot of times exactly uh but now that that's definitely on the on the menu for this year i mean i'm definitely going to be spending a lot of time on that um i am right now preparing for a photo shoot um with like a magazine um so i'm getting quite kind of shredded again and then from there on uh i already i'm still training plunge every like two times a week um and i'm maintaining it right now i was in a bulk i'm maintaining a planche at least for me i'm not the tallest guy but i'm also not the smallest guy so i mean that's not a good excuse because they're [ __ ] big people that can actually do blanches uh but yeah it's gonna take some time and i'm willing to do that i'm willing to put in the work and willing to do that but uh there were different priorities before this so literally getting the the front lever getting good weight of pull-ups uh getting my push-ups up because i do a lot of these fun challenges in my opinion so they weren't really uh time-wise in my schedule uh and didn't have a priority but now i'm i'm feeling motivated to get to the to the plunge because i think it's now the right time or a good new skill to learn uh so 2022 let's see how far that can bring me uh with putting in the consistent work for youtube um for youtube i mean it's always been uh just growth but like i said i want to make the best videos possible and i think growth will come with that and i mean the main grow like main goal as in growth is is uh i wanna probably lots of people ask like how do you grow so fast or how do you do this or how do you do that uh i guess it's been it's been a goal of mine but if you if you create just like fun videos that you would actually watch you would actually want to share with other people or you'd really like be like i think people will share this with their family where they they will love this then growth will come with that because people will share people like people will appreciate the effort you put into videos so it it's just making great videos that are tell a good story a fun story that are uh just good to follow epic uh and and and decently fast not a lot of back in the day when i started in 2015 lots of videos were super epic but that were a bit boring and long you can i'm not too sure how long you've been in the uh in the niche during the workout scene i think for maybe some time already but back in the day uh there were some 15 25 minute long videos uh and you you really had to skip through the [ __ ] in order to get to the to the motivational part or the in in the information part and i think we have we've come a long way and there's some insanely good youtubers out there right now uh that that uh teach uh calisthenics and i definitely checked those out as well so uh yeah i think we've come a long way but i just try to make the best videos as possible that's the goal nice it's like i really can relate also when you drop the name corey taylor like uh he was also one of the guys i followed back in i don't know 2014 13 something and uh like he had super nice videos and he was always standing like shirtless in his backyard but they were like super long and you really have to to make notes and like summarize a video of 20 minutes to half a paper but yeah exactly but you won't normally you want that work to be done for you to watch you because that's why you're clicking the video right um but yeah you got a fitness faqs right now who's doing uh definitely his part in uh in teaching people and giving the right information out there so uh you got lots of them right now so uh people were starting today there's no better time than starting today true do you know by any chance uh frank's movement like uh he uh he created two uh like completely um viral videos i would say about the the the problem with front lever was this first one uh like it's super nice with uh yes yes yes uh i i saw it in my and in my uh uh browse features and also in uh the guy in blue shirt showed it to me he thought it was a very interesting video yeah yeah like it's just uh something that i want to say it's like he goes back like his latest video is like was the work of one year and it's like one hour and 20 minutes long like nearly a documentary about the problem with juana pull up he uh interviewed a lot of scientists and like also daniel from fitness faqs etc uh super interesting uh super uh different type of content than yours like um just in a in a different completely different way but super super interesting um yeah yeah that's that's epic good to see like now because that's that's the point in time where we are i think i think we're now in a it's it's gone mainstream uh some people like it some people don't i mean i would i love it uh and uh i mean we're now in a point where we're really gonna see high quality stuff like uh some some some stuff that really makes the the entire sort of uh community grow and and give more quality to it rather than uh which were also epic times but rather than just the shirtless uh new york uh uh sort of street type of view that people could have of it which is super motivating and super epic watch those videos back in the day as well but now we're going more like mainstream and it's for everyone uh which is just fun to see yeah true and it's a good way to give a lot of people a small entry barrier to the sport so i think uh with your videos it's really easy for a fitness guy or for just like a a gamer adolescent whatever like a young guy just to start with workouts and because he's motivated exactly that's my that's my i don't want to say exactly goal audience but you nailed it there that's that's uh i think i'm sort of creating like i said my own audience but i i hope that those people just join uh working out in general i mean i see a lot of people joining and then eventually they do a 90-day challenge and then they after that they go to a hybrid so they do a lot of weights as well but they still get their pull-ups in they do weigh the pull-ups they decomp they combine everything um someone that watches a video of mine today in three years could be just working out for three years straight because of that one video and i think that's uh super epic and that has been one of my uh uh views the past definitely past year definitely best two years uh on making videos and i think that's just a fun message to to make people work out sure get active sure nice um yeah coming back to the most important uh question of this interview um why can't you planche like let's go into into detail about it uh first of all um the the hard facts uh like uh how how tall and heavy are you right now um i am uh 83 kilograms right now and i am 182 centimeters which is uh six feet nice and uh like you're a more the pool person a person if i understand right like uh with the front lever with the weighted pull up i mean yeah yeah i like yeah pool definitely uh 100 i i loved paul a lot more than push at some point but i did a lot of push-ups as well so it's not like i don't but i definitely did more pull uh stuff rather than also uh hence the handstand and dip stuff also because it was more accessible to me i didn't really like my dip bars at some point so i just had a bullet bar and i had the floor so definitely a lot of push-ups but on the foot and i could put rings on the uh on the on the bullet bar obviously so you can have uh well an entire setup and could do dips there but obviously the i had very cheap rings uh because that's the things i could buy at that point and i just wear two rings but they had those those uh uh rope sort of type of attachment so the the the moment you start dipping you just stretch your entire arm and they're just completely dead basically but hey i mean i got them in i got them in but i prefer definitely pull and pull skills yeah get it so um yeah planche like um what do you think is the main difficulty like uh you said um yeah of course height and weight is not the excuse nowadays like it's it's definitely something that is a downside i would say um but it's not an excuse to not learn it at all like what do you think is the the main thing that uh keeps you away from planche is it focus is it um focus yeah definitely like it wasn't it wasn't my focus uh for a long time and then i got my focus then i got injured uh then it wasn't my focus uh obviously because of the injury then i was like i think i i said it on my youtube channel as well next year i'm gonna go for this pledge i'm gonna go for it you guessed it i got injured not because this time not because of a uh of a planche training actually because the planche i was i was stupid i did no warm-up i i just wanted to play that was the first time second time it happened during i don't even know it was like a weird movement not even workout related and then i had to rehab from that uh and came back happy with that right now uh don't really feel a difference anymore in strength which is like since reese like recently uh but yeah now it's it's on my uh it's on the like i said on the menu again uh but yeah that's definitely as you can see a two-year gap where so in the beginning it wasn't a priority at all and then two years where i went up and down trying it but just didn't keep people updated because there was no update at all because i either got injured again and people are like hey you got injured again blah blah so i didn't want to [ __ ] about it online i just continued continue doing other stuff a bit yeah we're now in a pocket so now we can do that and uh uh yeah so uh planche is uh yeah like i said it's not twice twice uh per week on uh uh on my training schedule so uh i'm i'm training it for um just holds more handsome push-ups in there as well just like to show more more shoulder stuff as well which was not uh because i'm more like bull but we're not talking about also from the start because i let you just do uh every single muscle right now but my priority now is uh yeah definitely more maintaining pull and growing stronger in bush blanche uh stuff so that's that's my goal do you see yourself participating in an awaited competition or some something one day just for fun or back in the day i didn't uh because i got um i i just talked to some people in the in in that were in that niche and it was really like an alpha type of vibe uh like i'm a better than person than you typify but i don't think that's nowadays necessarily the case anymore uh i haven't been in any of those situations ever really uh uh again um but uh i might maybe just for fun uh here in the netherlands maybe but uh no i just i think i'm really not the type of guy to be in a park really like shirtless and being like art music loud music and that's that's what what i had at that point i was like okay so you guys are preparing for for a uh a battle or something like that yeah yeah we're going here in here and i was like don't not sure if i want to be anywhere near there yeah but yeah i know i kind of yeah i kind of get it but uh look i do definitely check out some of the battles online and i check out some of the competitions and see how strong people are online and how how pr's are getting broken and broken every single year which is just epic to see sure um yeah do you want to tell us a little bit about your workout today you already said like um because so because of your injury it changed a little let's um yeah ignore the the injury right now how would your week of workout how would your split look like i'm not i'm not injured anymore so uh hey um which uh which like the injury happened uhmore than a year ago so i mean i i already okay like definitely more than a year ago but it just took a long time for the strength to get back but i've been back for for like this amount of time but the the workout right now i work out basically four times a week uh i my workouts are like an hour and a half long i uh try to squeeze in as much as much as possible in that time to make it the best possible uh because this is really the time i have right now uh for working out which is also coming back to that competition question uh i i talked to those guys and my life back in the day as well should was calisthenics i would want to do five hour workouts i can't right now those guys they they are spending five hours a day to get to get to that top level there's no way i can compete with an hour and a half four times a week uh with five hours a day um and they are just that's insane that's an insane amount of work but and i love calisthenics in that way as well but an hour and a half simply simply said i have three full body workouts and one just extra skill where i if i actually have the time uh which i squeeze in most of the time do some random skills now focusing more on the shoulder stuff so actually getting stronger in handstand push-ups planche and human flex uh which i also couldn't train at all human flex uh because of that because of that injury so my human flight sucks um but uh those three full body workouts there's a skills day there's a low rep day low volume day actually and a high volume day um and and let's see what i'm talking about with skills i'm working on the front lever front lever sorry about that planche uh then i'm going back to uh front lever pulls then i'm going back to some more planche and uh um shoulder related exercises so it could be actually like handstand pushups uh ball assisted for reps to get real lots of reps in but and that's a better warm-up i mean lots of people will probably um relate with this at least what i've what i've heard my fourth set of handstand push-ups is my best instead of my first or second uh so i just do some shoulder work before and then i go to freestanding handstand push-ups uh repping those out most of everything is most time like four to five sets um especially the stuff that i want to train uh like planche and stuff like that like really put the focus on uh then i go to one arm pull-ups uh to get uh i mean i like the skill and i uh i love it so that's why i keep those in then after that i go to front lever pool so there's a lot of pull stuff again but now shoulder stuff as well after that um i'm trying to envision it like literally how i'm just walking the same thing and just like all right last time i did this many seconds this many reps try to [ __ ] beat that let's do it and then sometimes you do and sometimes you don't you have often on days but uh yeah and then the last exercise is uh i for my rehab still i have some shoulder exercises that i do uh and that's basically it that's how i end it up do some extra shoulder exercises uh with bands for example or uh extra um wallace's handstand pushups just to get even more reps in but yeah that's a decent amount of volume as well for skills workout and i do give myself like a minute and a half to two minutes rest for some heavy stuff uh for people that want to know next workout uh heavy uh stuff and then i do weighted pull-ups so i go for reps uh with 50 kilogram i do that five sets then i go to weighted dips uh with 60 70 kilograms i mean on and off day but probably 60 kilograms and then uh ah i mean i recently got i recently went to 70 kilograms uh okay and then we go to back to a little bit less heavy pull-ups or chin ups but still weighted uh so between the six to ten rep range and i do the same for push-ups after that then on the heavy day i do sometimes add in some cause that's my i still want to get in some leg work um i do add some leg work some explosive stuff which i do once a week likes and i sometimes don't tell everyone i i add some deadlifts uh wait and uh uh and to finish off sometimes some some bench those are the only two uh work and i do that since four months five months now i literally started benching five months ago uh so i suck at it uh i'm okay and same same applies to uh the deadlifts uh so that's also my my heavy they upper body full body basically actually and then the the high volume day is bait what i just said but then lower uh lower the weight and do just a lot of pull-ups and dips that's just where that's focused on just breaking myself uh and until i i can't anymore now i just there's there's like an hour and a half time time frame and i do track everything but i don't want to bore everyone with the details but some people might be interested i don't know it's definitely interesting interesting so um you are somebody who tracks us uh his progress so you can see like uh the the stuff the progress from week to week yeah yeah definitely i i tried a trick um yeah basically whenever the trick is needed so if i if i if i look at okay so last week i did uh in the same workout i did i know five reps with 50 kilogram or i did uh 12 reps with 60 kilogram dips that means i mean it's a low volume day don't think i want to hit 12. i want to actually go for five reps so i should higher the weight higher the weight until i can actually do five six reps uh consistently for five sets four sets that's the way i look at it build up from there that's been going pretty good for a past half a year now yeah how was your progress to coming to this workout schedule like what would you what would be your your advice to somebody uh wanting to find out his own uh workout split his own workout schedule you um i would say try out a lot of stuff because the this i might the exercise you might have heard in there are very much the same there's a lot of push-ups pull-up dips and some other basic shoulder stuff um you got these insane giants on online who do like 190 kilogram dips all they do is literally dip some pull-ups like that's their workout program and they progress like crazy they build an insane amount of muscle and they they look good and they just probably supplement it with if you look at the signs uh the amount right amount of volume the right amount of uh sets uh active work active weight lifted stuff like that but it's finding what you love so if you try a lot of stuff when you start out and you try a lot you try out a lot of uh yeah workout related uh things so you could start with uh pushups pull up dips leg stuff hey this is what you like the more you like something and working out the the more consistent you will be and thus the more results you will see um that's what i've noticed with every single one i've worked with and they just really had to find what they loved and uh and to create your own workout routine if you start off don't don't set goals like i want to work out seven days a week for some people they get insanely baked works sure but most people will fail because it's just too much you just put yourself in a goal you skip two days and now you're done for the rest of your uh for your month or forever because you're like it's never gonna work out start with three workouts an hour long a week uh that's that's definitely enough for a beginner to see a lot of gains uh and be effective just try out a lot of stuff but don't don't just do anything uh just try to uh create some there's a lot of basic videos online uh try to create some sets and reps and uh start with your basic knee push-ups pull-ups bend assisted pull-ups pull-ups negative pull-ups that's the stuff i would recommend to a beginner and just start and see what you like if you actually like what you're doing and where you want to progress in because setting goals is what helped me a lot especially finding back to love for calisthenics really like all right so last week i did 25 pull-ups in a row i want to hit that 30 once in my life so i'm going to go for next week 26 the week after that 27 the week after that maybe another 27 but the week after that i will hit 28 then 29 and then 30. it's not like next week i want to hit 30. it's really setting those goals and looking in the long term and just really tracking your progress that's the least you could do and then really find the motivation again to work out so uh because you want to hit that goal you want to progress that's the way i uh that helped me a lot so i mean maybe it is uh yeah i hope this is interesting definitely it's really interesting like setting goals not too unrealistic put it into sub goals um a lot of useful advice in it i mean i just gave 25 as an example and going from 25 to 30 reps in like five weeks is not super realistic because that's obviously percent like that's an insane difference but it was an example yeah so i mean for going from 25 to 30 pull-ups if you say yo i want to hit that at the end of my after 90 days or something like that yeah i mean just track it go for it and set some goals see how close you can get don't expect don't be don't expect to hit it next week yeah definitely that's my takeaway cool do you still enjoy every workout or are there workouts where you just force yourself to to get it done um i i i love working out like i love it i i it's something completely different than sitting in this chair and editing because i do do a lot of my editing myself or working together with people or do media and i like i said i really love which i'm basic guy apparently because i like push-ups pull-ups and dips and i look forward to them and breaking the the previous workout obviously there are off days obviously there are days that you either have a deadline and you want to get something done and you want to really get it done and then you just don't want to work out because that's the thing or you just don't feel like working out because those days are also there sometimes especially when i i'm preparing for a photo shoot or something like that and i'm on very low calories then i could be like but as soon as i start working out i'm hyped as soon as i i put on the music i put on my spotify and i i hear the music and i'm prepared i'm going for that workout and i really want to make every everything count at that point and just empty my mind don't think about stats don't think about analytics don't think about this don't think about that just go for the workout and hit that hit that next goal basically are you somebody who's more like um like what is your mood during the workout is it more aggressive is it more calm like what kind of music do you listen it's also plays a big factor uh role in my opinion yeah exactly i mean i'm not type of uh death metal guy definitely not not my type of not my cup of tea but uh uh yeah i do like a push i do like a drop i do like uh uh i mean i think i heard some people uh listen to uh uh was it again uh some of these uh i don't know icarly songs or whatever i mean no that's also not what i like some more like i also know my style but um no it's more like just some fun i could listen to a top 40 playlist and do a good workout but having my own playlist with some drops in there and some some remixes yeah it's uh it's i would definitely call it uh house edm type of type of workout playlist yeah cool nice oh yeah it's a focus it's a focus mindset so i'm not really like looking at that bar and going like going like go for that next rep no it's more likeand then going for that and then grabbing the bar and just like wrapping it up boom going for that's that's more like the so there is some aggressiveness but not really like i need to smack myself in the face to get the text right okay more like the determination or something like yeah yeah yeah well um yeah coming back to your like your learnings along the way uh maybe also giving someone some advice to um i know it's always difficult to give general workout advice but um are there things that um you can generally say maybe stuff that you learned stuff that you um discovered in other people's journeys what are the main mistakes that beginners do like some general stuff how you see a calisthenic work or calisthenics work out um yeah so we talked about some um if i think about the journey that i have had with lots of people during a series i do on the channel which is like the 90 day transformation series um you see uh a lot of stuff that is very common for people that work out for like two years that is they obviously have no clue about so you get into yet you have to get into their mind so that uh uh taught me a lot and you see that they have no clue what weight differences mean and they have no clue what what's what mirror differences mean uh and they just want to do everything perfect but they also have no clue what's happening so that you sort of uh don't look at anything simply what i would recommend to a beginner is don't put too much emphasis on the skill don't put too much emphasis on uh uh like eating 100 right getting everything right the first like the moment you start build it up slowly but be consistent show up basically do uh uh at least three workouts or go for three workouts a week start slow maybe even two if you don't have any if you don't have any more time but start slow three workouts a week full body and uh getting enough food do your research like how many calories are you actually eating before starting around how much many calories do you need you could find it online not that that is 100 accurate but it could help you and yeah if your if your goal is to lose weight and you're the first week you're not losing weight don't change anything yet give it at least like two weeks uh and just trust the progress basically don't over think too much but also be honest with yourself and be like all right i think my goal is to lose weight right now i have been doing this for two months i haven't lost any weight maybe it's the 500 grams of chocolate i eat every single day like you got to be honest with yourself um but yeah really enjoy the process i think that's uh that's the main thing and that's also what i try to take have people take away from the videos uh enjoy the process and uh uh just get into get into it yourself like really start today and i don't care how you start if you start with uh looking at my videos you started looking at someone else's videos if you start looking at uh programs online i really don't care if you start today uh i can guarantee that people in two years will say uh damn man you you like you got me into working out and that was epic i think that's that's pretty cool and i the only way to get there is to be consistent uh because two years is a long time it's not about getting 30 workouts in in 30 days and then calling it a day it's about two years four years five years ten years of progress some people have been doing this for like 20 years so uh yeah consistencyi'm i'm interested in in your viewpoint you do a lot of 90 days challenges and um but you still talk about like um long-term goals and long-term uh like um don't they collide a little like uh what are the 90 days about is it about you get starting or like what is what is the special thing about 90 days 90 days is uh i created the at least like that sort of 90 day type of view on working out because you see that uh i started transforming people before i i had any like 90 day challenge or anything uh in my mind but i noticed that the first month they still didn't really have a clue what they were doing uh second month they started to learn a lot and third month i could actually be like oh damn you already know that three months was a perfect like people say it takes 28 days to build a habit i notice that 90 days um with just a normal amount of effort put in is enough to see uh like an insanely significant difference in terms of how people feel how they view themselves and how they look uh and that's why uh i started doing the 98 changes to transform people in 90 days and literally i call it body transformation but you see someone like transform completely like his life the way he looks at food the way he looks at uh the way he goes like just through life uh from with the people i've worked with it's just insane to see and it's super motivating and i think 90 days is a good start i've never i will never say that someone after 90 days is literally uh going to be the uh you know was a good example like going to be the same as daniel from fitness faqs or at least someone i'm helping them so they're going to be exactly the same as me they're going to be throwing uh front levers and they're going to be gaining 20 kilograms of muscle in 90 days no no definitely not it's more about if you are consistent for 90 days straight that's a long time like for people to it's a short time if you think about it but it's a long time to be consistent for 12 weeks straight saying all right i'm going to do this workout today i'm going to do it this day i'm going to do this day and that 12 weeks straight if someone puts in the work for 90 days definitely like that's that's going to be such a significant difference um and normally that's why i also uh uh for certain 30-day challenges uh which is one of my latest videos again i was completely shocked by his results by the way but 30-day challenges normally the only ones that i would post because the the the results are significantly and i also showed the process that it's not even better like i i might look better but i don't feel healthier because i go from like i lose five kilograms in 30 days to be shredded for a photo shoot and i feel like [ __ ] at the end most of the time uh and people seem people seem to like that but that's more about myself but we follow people through the process so i i started the 90-day challenge with uh i i challenged someone i posted day one then i we went to his 30-day progress which sometimes i mean yeah sometimes the progress is not even that visible again but then i'm always like don't no worries i mean you we also try to make people feel better and you make them feel better already by showing them what did change like hey you actually doubled your push-ups in in a month because you just got consistent with doing push-ups and uh i mean look at yourself look at that bump you got we then we we show people on camera like how he's now doing his push-ups and pull-ups and how he's pumping up and then showing how confident he got after 30 days uh that's basically the the the goal of those and then we build up and hopefully people follow along with 30 60 and then the results are 90 days and they are always epic uh because we make sure they are consistent for 90 days that is my goal like be consistent after that i think it will it should not be too big of a deal for you because you have been consistent for 90 days you will you will probably continue this and they do so far that's really cool it's really interesting to to hear how you use all these buzzwords that seem like clickbait like epic and shocked you know like i can imagine that that uh it's like you you are already uh like writing the the titles for your youtube videos but it's it's nice i feel the passion that you you put into this topic and so that's really cool that's good to know that's good to know i mean um i guess if you look at the the coronation uh or just i think you guys have a pretty deep audience as well in terms of calisthenics and all types of people uh i i think it's funny to see that there are the calisthenic spectrum is super big um you got all types of people you got like i said the heavy death metal uh uh epic insanely like like i said i'm using these keywords epic insanely uh working out guys and they are super strong and they can handle the world and uh which is great to see and you also have people who just started and the calisthenics before and at least when i started i have no clue how i impacted i hopefully i impacted it uh in a positive way when i started that was it almost looked like there was no room for beginners people who have been doing calisthenics they uh they felt like they were on top of the world not not the ones i talked about today by the way but there were lots of people just [ __ ] on beginners with anything and i was like these guys are just getting into working out i mean this is this is this is what we we want to grow the community this is epic people getting i'm sorry now i'm going to use the word epic even more ah these guys want to these ones these people guys girls want to get fit and it felt like there was no room for them and i think i two years ago i kind of realized that and i also wanted to get more people involved and just started making easy challenges to join most leaderships in 30 seconds uh get on you're getting your get on the floor and uh uh do push ups bang them out maybe post it on yourself on instagram and uh do it's only 30 seconds you know i mean maybe you can do it too maybe you can do i can guarantee you millions of people tried it uh maybe thousands of people posted it because obviously if you do one push if you're not gonna post it but they did get active at that point and i felt like that just wasn't there uh when i started and i hopefully kind of filled that gap a bit and uh obviously some challenges it could be viewed like weird because you only want to do these um these competitions and you only want to look at these strict form comp competitions i i like to keep it as broad as possible as easy as except the more rules you start inviting the more things you start introducing the more complicated it gets the less uh the higher the barrier will be for someone to join calisthenics uh the body weight training type of style and i just tried to make it as evergreen as possible and i uh i'm hopefully doing a decent job and it seems to be working and now today i'm daily because i've been doing this for more than like years daily i get messages that people got started be working out because of those videos and it drives me even like gives me a lot of drive gives me a lot of power it's about drive it's about power yeah uh i i think i i view the calisthenics world a bit more like that um i mean i even got there were lots of comments like people saying when i started doing stuff like this when i started showing myself as a calisthenics guy online not even doing anything just giving tips of what i did in the first year i mean i just had one year of experience but people were asking me so i just uploaded obviously uh and i had like i said i had thirty thousand twenty three thousand subscribers when i started doing that and there were right away there were people from the calisthenic community saying yo i can beat you i'm way stronger than you what is your problem you look this this is shitty this is that and it only motivated me even more to just go next level and grow like next level and just motivate as many people as possible and be like yeah this is this is a world for you to do as well get get fit get work you know get started with working out and uh yeah that's that's the story i think that the my point of view and i think lots of people in the uh i've i do know some people in the calisthenic community and lots of people uh uh do lots of epic content and i hope people like my content as well that's the only thing i hope i'm also a bit appreciating the calisthenics community but uh yeah let's hope so super super interesting view on the calisthenics scene a lot of yeah super interesting viewpoints um it's uh really the icos as well the calisthenics community being split in a lot of uh different ways there are the the super strict athletes there are the the um entertainment like i would count you into the more entertainment uh low entry barrier for beginners type of content there is thescientific edge with fitness faq springs movements like yes these these kind of people um yeah it's uh it's interesting i'm i'm really interested in how it's going i think you're doing an extremely important job to get a lot of people into the sport and to show a lot of people uh the sport i just know from my surrounding from uh from my family even um there are like my cousins who are like really big fans of you and uh who are like um super super um yeah just uh interested in your videos etc and it's super nice to see because they used to be more of the fitness guys like just bench pressing and you know like you convert these people and that's super nice i think i i think what people should let's simply let's put it simply what people hopefully can understand and by the way i wanted to point out there are lots of type of channels right now like when i started that's what i noticed right now yes the calisthenic community is definitely divided like you talked about uh like we talked about but um there are all types of channels right now and everyone is very i mean like i said i talked to some calisthenics people in the uh uh in the community right now and they are all super like lots of them are super nice um but i think what people should understand is that my videos collectively most of the time get yearly like 100 million views those people it's not like i'm taking away views from daniel for example i'm those people that are funneled into calisthenics with the basic i mean there's no scientific or at least i sometimes do because i liked uh some facts or something like that and i'm interested in that and a lot of stuff as well we do i mean i watch a lot of those scientific videos but i not necessarily put that those in my video like i said it just over complicating something that is should be in a score just working out just getting fit um but those people just funnel back to daniel or funnel back to other people they just start watching his channel because they are getting more and more involved because they just let's say i funneled them in they're like wait i want to learn how to get better at my one arm bullet bar how i should perform the pull-up the best way uh i mean i have i have an old tutorial on my channel doing that as well but there's a way better one from daniel online and they will probably check out his video and that's just falling through everyone so i think it's just making the community bigger in any way possible um which is uh happening right now so that's that's just how i view it at least take i mean i'm not sure how important my opinion is but that's my view yeah super nice super important because the sport needs to grow and it feels like it feels like the core calisthenics scene isn't growing that much like as it could could grow i think um this is why i think it's really important uh like of course covet played a big role uh in the growth of of calisthenics and bodyweight fitness in general but it's super important that there are people like you and i think this is why i'm super happy to to have you also here in the podcast yeah thank you so much man yeah it's super important to not only um see pro athletes uh not that you are not strong like 70kg pull ups super strong100 agree because like i said i can't even compete in closely with these guys that are putting in hours every single day to be the best athlete possible and i would never consider myself being on the top left of calisthenics in the world uh what i do consider myself is i'm on the top level of uh creators in calisthenics in the world and that is body weight uh but also just workout related stuff and that is also my goal i like to make the best videos possible and i will never ever say to someone that i'm way stronger than him or whatever i probably up because i'm probably not nice yeah you talked about habits like before we did this small uh uh i don't know we took this side road uh you talked about habits like 28 days to build a habit um what are habits that you like would recommend um to someone or like just habits that you like like let's go away from recommending we don't know who's listening but what are habits habits that bring value to you in your life i know i watched your video with wim hof which was uh 10 out of 10 perfect thanks was really inspiring but like what are habits in general in your life that bring you energy that give you power um i would definitely say uh i'm gonna do do's and don'ts uh you just mentioned wim hof i definitely recommend at least cold showering a few times a week uh it just adds that that i feel amazing after that but i also feel like it's just a small challenge that you overcome especially maybe in the morning but also just throughout the day don't put the barrier too high just like uh whenever you feel i sometimes feel like i i wanna i want a cold shower and then you go get a cold shower get through that good i mean it's just an extra challenge and i mean with all the proven benefits just a no-brainer in my opinion um another don't for example is for some people uh the 5am if you don't need to wake up at 5 a.m uh and you don't want to don't do it i mean uh we as this challenge is super viral but people that work out a lot obviously know sleep is important so if you're going to wake up at 5 a.m that means you just have to go to bed a lot earlier if you want to hit your eight hours in bed seven hours at least of sleep right so that's that's the thing it's just moving that pattern a bit and if your pattern has to be at 5am i mean then go get up at 5am because that's unfortunately if you don't like it your pattern uh maybe for work because lots of people have to get up at 5am for work uh but if you don't have to uh get up at six seven eight uh but yeah i mean don't get don't don't get go to ten hours of sleep a day uh at least personally because then productivity goes down a lot obviously uh but yeah so you don't have to wake up at five a.m that's another recommendation in terms of if you don't like it but some people another recommendation would also be go give it a try if you really if you really want to because some people experience lots of benefits by waking up at 5 00 a.m by uh having an increased productivity rate or having an increased motivation rate even because they are ahead of schedule they are ahead of the world so that's how you could how you could view it as well um so that's a do's and don'ts and in terms of any other uh i would see i would say uh like we already talked about workouts so much just like three times a week workout that's something i would recommend with these three uh recommendations ish like work out three times a week try that for 90 days and see what happens and you will you will be shocked by the before and after picture that's just how i would always motivate people to start nice uh you talk a lot about nutrition and you seem like uh more like health centric uh like uh focus on health in in general like maybe i'm wrong but maybe you can tell us a little about your nutrition about your viewpoint on how important nutrition is for the body diet in generaldiet is a lot like it's i don't want to say everything because i love working out but uh you need to do both in order to get the optimized progress but um diet wise i would say the cliche what you know what what you put in is what you get out of it um so i really put the emphasis on hitting my protein eating enough vegetables eating enough fruits uh i mean the common things common knowledge most of the time uh i don't care about uh and people who do completely fine but i don't do keto or i have done a lot of intimate fasting back back in the day like a lot uh but i love my breakfast uh also kind of proven with benefits to have breakfast for some people uh i really like it um so uh yeah i and i i 90 of the time 95 of my diet is like healthy foods healthy foods uh with it depends on how you for example uh would categorize supplements in any way uh yeah i do eat protein bars and stuff like that probably uh people always ask me are supplements necessary supplements are just a very great way to supplement your diet in terms of getting your your protein in easy do you need them definitely not because you you can also get in uh enough protein eating for example uh uh tuna or you eat uh lots of nuts because you can also i mean you want to get your calories in uh salmon lots of stuff like that but uh that's can get very expensive as well uh supplements are for me easy get a protein shake and get a protein bar in uh get some protein pancakes in uh stuff like that it's just very high a high uh um protein based but also low calorie sometimes which i need for when i go for a magazine shoot or something like that like i'm doing right now uh but yeah supplements in general helped me a lot but in terms of diets uh i ate a lot of uh yeah just healthy meals filled with i mean it could be could be uh lots of vegetables could be uh reps with avocado and and uh i do eat meat um best friend uh aryan guy blue shirt he is plant-based so he basically eats nothing with meat uh and eats uh yeah basically just plant-based that's the uh that's the term uh super and he's super consistent he's super healthy as well he's uh uh also super inspiring um in terms of uh rethinking sometimes your your diet um and he's doing an amazing job as well so uh yeah that's uh that's basically how have you died and i definitely take it seriously that's cool do you think it's um like what do you think of the the athletes um yeah i don't want to like get into um judgment or something but um i think the the the audience um is getting a lot of like athletes saying that you can eat whatever you want if you just work out right you can eat whatever you want i guess you can also also heard it once or twice uh like um is it is that the is that more like if it fits your macros or more just in general like if you eat whatever but work out a [ __ ] ton i think i think where they're coming from by the way it's not even that um if you get rid of the the diet part where shitty stuff that you put in is [ __ ] for your body for your health in general if you get rid of that because that doesn't matter for muscle growth for example let's say uh then they are kind of right if you work out those three hours a day you burn so much calories that if you eat a [ __ ] ton you will also get enough calories to build muscle and you will probably still look shredded which is most of the time which calisthenics is known for by being just five percent body fat and just super lean yes you can get that by eating whatever you want if you work out and do if you have a decent metabolism and if you work out that much and burn that many calories i think it's kind of true but is it optimized also for health reasons i don't think so in terms of uh optimizing with getting enough fruits and getting enough veggies in i would 100 recommend that uh to everyone uh over just eating whatever you want um but can you get results but by eating whatever you want yeah definitely but i still would recommend eating your your macros and micros yeah nice uh question from the community uh deep question maybe do you have any regrets right now oh sick uh any regrets any regrets um no no no regrets that's uh that's a tattoo on my my leg says that you know that picture no regrets it's an happy picture no i don't i don't knowit's such a deep question indeed um i kind of don't i i that may sound maybe weird or maybe it doesn't to have any regrets i probably do actually but i can't on the top of my head i can't think of one i mean i the only thing i'm thinking of like i finished i finished my school eventually and then i just went full time this and it worked out so that's my life basically literally i mean that's my life yeah okay um no not really no maybe regret is a big word like maybe um switching back to the to the first youtube video to starting to work out like what would you do differently with the with the knowledge of today maybe that's the better question like that's a big uh thing but maybe you can tell something about this good but then then i think uh okay okay let me answer that question so if it's if it's about um regrets and that regrets in that way you could say maybe with the knowledge you have right now you want to make better videos you could use the knowledge and the analytics i have right now to make those better videos uh yeah that uh that could but on the other hand uh i would probably want to do that because those videos would be more optimized they would maybe have performed better um better growth blah blah but i also do believe in the the the path that i've taken so far and all the mistakes or all the learning curves and everything i've experienced is why i am where i am right now or how i got where i am right now and i wouldn't really take anything away from that so not go back in time and try to fix something that does not necessarily need to be fixed because i'm in a good place right now so i think that's that's my take on that so that's maybe that also clarifies why i don't really have any regrets but yeah that's good but like that's uh that's why you look so young that's why you look so good uh because you don't have any regrets that are uh like uh eating you inside you are uh happy sold so yeah when they get when the camera isn't like thank you thank you i mean i mean uh i don't have any i'm also kind of a boring person in terms of how people would describe it maybe like i don't uh i don't drink never have i don't go to parties never really have i don't like i said my life is videos making videos and then also working out now which is obviously sounds epic and it is and i'm happy with uh where i am right now and i'm super thankful but uh no i don't i'm not that i like i know i'm i regret that one time that i jumped off a roof because i was completely wasted or something like that okay it didn't happen because i never i've never been drinking right so i mean like i said maybe boring or i don't care but yeah that's much yeah okay cool we're uh let's let's continue um talking about injuries like uh maybe uh some you you talked about an injury like a year ago or something injuries in general did you have severe injuries and what did you learn from them i um i think my main takeaway from injuries is that at some point i injured my shoulder because just not enough warming up not just being young being like 17 years old and being like i want to get that planche i was getting close uh you can actually see an old video of mine where i try to do a planche and i'm actually kind of close like if you give me a another year of training i would get to a perfect straddle planche basically uh but literally a month after that video i think or maybe a bit later but i got injured on my shoulder just because i didn't warm up my wrists started hurting like crazy but my my shoulder started hurting like crazy uh and i got that sort of figured out with a physiotherapist um but what i learned from that is just take your time don't rush the process and definitely make sure to especially for the planche or front lever stuff heavy stuff what feels heavy for you right now definitely warm up i mean if someone asks can you do a set of pull-ups make sure to warm up i mean i don't care but for someone that has never done more than a pull-up i mean yeah warm up because you you're going to use a lot of that muscle you're going to lose a lot of you're going to use a lot of those uh muscle fibers so you can really be putting in the work so you can definitely get injured um but um yeah i think that's my main takeaway and uh besides that i had injuries but those are related to football i still play football soccer uh nice and uh i got injured on my knees sometime which just sucked and then you're just out for a bit and then that sucks for leg training as well i do have to say leg training has been actually the biggest i mean i'm happy with my legs like they're decently sized so you will never hear me but they're not extremely strong they're not extremely but i i play football especially back then but right now like three times a week uh and i combined that with one leg training a week so it's not like two like wait uh like trainings a week i just don't want to do something like related five six times a week because then i just i would feel exhausted the entire time um but uh yeah i i love football but it does i play i started playing in a just a team which is only friends and it's quite a low level so some people might be a little bit uh not so good at it and then just like are yeah they just [ __ ] you up because they can't play football and i got injured because of that actually last month so i'm coming back from that and my ankle was just completely swollen up and it still is but uh i'm i'm kind of back now and uh that's that's good but it's always it's part of it i don't want to stop football because of that because it could hurt some people around me like i mean you you do youtube quite big right if you get injured pretty badly doesn't that suck for everything and i'm like yeah but i like it and it's a good way of cardio so i stay away from getting fed again big brain so that that's the thing uh no but for real i uh i like for one yeah it brings some injuries sometimes but you can't really learn anything from that that's also my main point it just happens maybe my takeaway should be stopped with playing football and just do more cardio just outside running but no i like football also again if you love what you're doing football it does never feel like cardio but i'm burning like a thousand calories a session getting shredded is easy yeah that's yeah nice so same thing again if you set like goals that motivate you if you do stuff that you like you stick with it consistency is easy uh with it like this is this is something that i took away from from the interview and maybe if we redo the interview in five years you will say damn it i should have stopped with football but we'll see oh yeah yeah yeah definitely definitely uh i might just say that that's uh that's a very realistic thing but yeah we'll see it's it's fun i love it as well so um yeah you play it as well just with friends just uh in summer as well but last time i was on the pitch my my best friend also hurt himself quite badly on the knee so it's always like if you play with people who just play like on the weekends for fun it's it's dangerous so yeah it's definitely uh you have to take the risk always somewhat injured in uh in my team so that that just shows that i was glad i haven't been injured in like two years before that in my legs so i mean nice but yeah yeah yeah definitely true nice yeah we are slowly coming to an end of the interview we always have some quick questions quick answers at the end of every interview first one fire fire fire fire first one favorite fooduh uh uh what do i like eating a lot oh i want to answer quickly jesus uh can i say something can i can i say something unhealthy no no yeah of course free candle no i'm out that is that is uh that's not is it known worldwide oh no i'm living uh in germany close to the dutch border like uh this is why uh we spent like every every holiday like everybody here around here is going to the netherlands to the seafood so yeah no no i those are like fried stuff no i do i do like spirits or something like that uh but healthy foods i mean some some a good uh uh my favorite food that is actually healthy is like a good uh chicken rice and broccoli that sounds so bad but if you have a good dressing and you have uh some some rice cooked in uh uh in the right type of spices or whatever and you add some uh steamed broccoli or steamed veggies and you mix that together i love eating that like i just enjoy that's gonna be my dinner tonight nice you can see i see the glands in your eyes so yeah i really feel the passion that's cool the passion about my about my rice chicken and broccoli broccoli yeah man are you a dog or a cat person good cat okay i mean i've yeah i've three cats at the moment at least my family we have three cats now so cool good for you um the title of your first youtube videoholy [ __ ] i think it's uh i know exactly what it's about it's a happy wheels play so i i use the game my channel was a gaming channel back in the day uh i it's a happy who's playthrough game like not heavily inspired by pewdiepie or anything like that okay yeah because i i think your your youtube link or something like there is this one thing you can't change i think it's the link of the youtube video okay slash brownie does work but you probably see epic steam yeah yeah and like i was just like oh the epic again i think we have to call this we have to call this interview epic like it was i think the the work that was used the most but i think seems to be your favorite word though actually if i look at my channel right now online you can uh there's only one video that is online it's like a sort of reaction game and the maze game you can see that uh but my first ever video apparently it's not online anymore i think i know i privated it uh years ago because i thought i am too mature for this content that was like i don't know 18 or something um but if i put it online right now i'm afraid that people will get a notification because this happened before with big youtubers so i don't put it online but otherwise i would do it online okay wait yeah nice notifications being sent out to 1.8 million people with this video that would be cool i think i don't have 1.8 million subscribers after that notification you're back back to 23 then yeah yeah yeah yeah exactly nice um yeah what what athletes inspire you like uh doesn't have to be calisthenics but what athletes in general are inspiring you i would definitely say that just seeing how some athletes i i just scrolled i follow a decent amount of athletes actually i follow a lot of different types of athletes online and my instagram feed sometimes definitely motivates me and sometimes obviously you should not compare yourself too much but it most of the time just motivates me and also stories seeing how much uh effort people put in uh uh at the moment but what kind of athletes specifically motivate me at the moment poor checking the instagram bubbles which which name is the last one last la the one on top right now is uh there you go that's uh definitely also putting in the artwork always in the story um yeah i like i like some funny videos from a guy a bad guy also uh awesome guy shout out to him uh he makes uh he's from he just waits but uh he definitely posts uh some good memes and is also putting in the work uh but yeah just lots of athletes i think uh most athletes would be surprised maybe uh but i know a lot of calisthenics athletes i think uh and i just if uh follow the decent amount and just see them pop up and i'm like yeah epic again epic epic you made you you brainwashed me to use it even more i think i'm sorry for everyone uh for for the insane amount of usage of the word epic i i apologize but also i don't because it's just an epic word nice um what would you choose rather best skills or the best body the best physiqueis there also a butt is there also like if you have a so you you have a decent body and the insane skills or you have decent skills and insane body either you're completely fat and you can but you can do something you can play you can i can finally pledge no no i think i would go for physique but that would mainly just be because of uh i'm also doing youtube and i don't think lots of people will click a lot of videos with just a better physique in there but otherwise what i like mainly about calisthenics is generally the the the skills and the the training for that so maybe without youtube i would have gone for that one okay if you could unlock one calisthenics skill whatever one blank okay soi mean it's kind of it's kind of gone and i mean it's i'm not sure how many people are talking about this but i think on the channel mainly not even everyone is talking about it but back in the day just it's kind of a meme now uh like hey brownie oh cool guy can't planche but uh something like that uh no uh i think i plan to fulfill the meme let's just do blanche yeah i mean maltese obviously stick maybe the baki uh crazy stench from stand from uh uh andrea narosa his his his version was insane we made we're we're making a video uh right now on on that skill as well uh it's gonna be pretty fun uh with some edits in there just uh just a secret um but uh yeah no no that's that's epic that would be epic to be that's that that insanely strong i don't i don't even think that's realistic for someone with my size but uh yeah he's insanely strongum do you have a favorite booki don't read a lot honestly like i just don't realize i really i watch a lot of movies and i do have some some uh i definitely read some books but they are some of these cliche books like think and grow rich and i was like cool uh i i i just read him and i i i definitely understand him and i definitely feel like there is some some some fun and some good takeaways there but i'm not really a religious promoter of definitely read think and grow rachel or definitely do this but for some people maybe might definitely be a good book or uh definitely a good book to just read biographies from people you like uh or you people you find that like how are they even because that's what i'm interested right now i it's a lot i mean i have no clue how people view what i do from the outside but it's there's a lot of stuff going on there's a lot of people working with me uh together with me together for me uh we're working but there's a lot of people involved how they manage all what they do everything so for example elon musk the amount of stuff that that guy does obviously is insane so i read this biography so like stuff like that that's that's what i read sometimes but uh no i do i'm more like a movies guy if i like i said i like i like making videos i like making movies nice so next question what's your favorite film movie favorite film favorite movie you don't want to put things on spot i think story-wise i really liked uh interstellar and also visually and my experience in uh uh the uh i think it was imacs and the amount of sound the the sound system everything was just extremely well done i like inception as well you can already hear i'm a christopher nolan fan uh then uh i thought uh tenet was pretty damn good as well there were some obviously some funny memes about that online i don't think it's in my top x amount of movies but just there you can see i'm a christopher nolan fan um but yeah those movies are definitely just because i i like stories i like writing i like uh creating a storyline for people to follow through a video i never record and then just edit chronologically and click upload there's always a writing process and always trying to guide people through emotions or whatever and obviously sometimes it's hard because you're making workout videos but that's i think that's the fun challenge if you can make people feel things with a workout video that's epic [ __ ] say [ __ ] that word now now i'm starting to rethink my usage of that word i'm gonna stop using that forever no you won't but yeah i won't um yeah last question basically what's your message to the calisthenics community what's the message to the the audience of this videouh i uh go subscribe to coronation but uh smash league now i um i think the the main takeaway message is so i hope everyone is just uh uh appreciative of everyone that joins the community and just uh be nice like do do your thing and welcome everyone in uh what they do uh support them don't see people as enemies don't see people in a in that type of way and just you know uh make everything uh yeah just go for it together i think that's a that's a message maybe to the killstone community um yeah epic cool no but honestly yeah really really good uh thing i really i think also that's really important for the growth of our sport so um yeah thanks for taking the time um last question maybe a little obvious for you but uh how can people uh get in touch with you where can they find you maybe get in touch with you uh it's a little bit more difficult and we had a lot of questions why doesn't you answer my gm's like did you get a lot of questions yeah like that a lot of people like ask me what else you do why don't you answer my my instagram dm but i can't imagine like um yeah how can people find you uh i i if you want to really get in touch like a direct message i try to read everything um and i'm not even the biggest on on on instagram close uh or in calisthenics at least so i have no clue how these guys are doing it but my the amount of direct messages i get is literally during this podcast i probably already have to scroll so far down it's impossible for me so i'm sorry for people to not reply but i do try to read a lot of comments as well and i messages and definitely comments on posts of that's where you can get in touch but where you could find me is youtube brownie and instagram uh stem brownie and most platforms you stem brownie if you want to check that out nice perfect then uh yeah thanks a lot for your time again it was a please so much for having me man it's uh it's it's a great uh well i just think it's a great opportunity to be here and uh uh yeah i hope people enjoyed the pockets i hope there was a little bit of value in there and hope uh maybe some entertainment as well definitely definitely awesome thanks for being here thanks everyone for listening to this till the end and so yeah have a great day so much leak subscribe hit bell.