IAN BARSEAGLE | 1,88m Full Planche in 4 Months | Interview | The Athlete Insider Podcast #47
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You can get the worst exercise for plunge but if you know how to progress all the overload you will uh get the plunge faster than someone doing the most effective exercises but without progressing the overload your gorilla is welcome to the athlete and insider podcast biker nation my name is phil and today's guest is the young calisthenics beast from great britain somebody that i looked forward to to interview an incredibly strong athlete in statics in muscle ups in weighted in reps in general so yeah let's kick off with the interview welcome to the show ian barzigle first of all thank you for all you said and uh yeah i'm ready and i've been waiting for this interview i hope i can help some people with this interview yeah i think so i think so you have some yeah some interesting some uh inspiring uh content on your instagram for example so let's kick off who is ian how do you present yourself how do i present myself someone who mostly and only post calisthenics on social media but this is not something i want to go with in life so yeah social media is only with calisthenics and there's you know some other stuff that i would want to achieve in life which is has nothing to do with sport this is how i present myself when it comes to this yeah okay so the hard facts how old are you i'm 19 i turned 19 in march so one month ago one month ago okay well yeah and now to the impressive stats uh in my opinion how heavy and how tall are you so um i'm kilograms and i'm 188 centimeters tall which is six feet two and uh in pounds i'm 190 pounds uh heavy that's uh really impressive if i see your your planche progress your uh but also like your aesthetics with front lever with uh everything so yeah i'm uh interested in in your story so how did you get in touch how did you get in touch with the sport how did you get in touch with calisthenics with street lifting etc okay so this is pretty interesting so uh i started four years ago so three days after i came in britain in the united kingdom so i started the sport three days how it happened is i didn't know any english and i just went to a park and i see there's a random polar bar yeah and there was a guy doing some you know freestyle basically and i look and i'm okay that's that's interesting and then i heard russian music which is good because i speak russian but i couldn't speak english so i was like okay let me approach him and see how's everything going i approach him and he speaks russian which is dead and then we start speaking and stuff like this and now he's my only and best friend basically oh yeah and sorry if he can see this but he motivated me but now i'm better than him but thanks for the motivation anyway yeah okay so so you went full all in like when you uh when you surpassed his his strength etc you went all in with motivation i guess yeah yeah yeah it's like it just started and i never stopped i never stopped them i was very into this but at the same time i think i'm genetically made for calisthenics because i was like eight or ten years old and i was able to do one-on-one slopes before even training okay so yeah so i used to be like a show-off kid you know every time i see a pull-up bar i went and did some muscle-ups and pull-ups and stuff so yeah i was built for this let's say a little bit but uh do you come from a a sporty family or like a family which does a lot of sport actually my dad also used to do muscle ups when he was younger so again his genetics probably that's why most people know me for muscle ups even though that's like five percent of what i do in my workout you know it's just i post more muscles because people enjoy more you understand yeah but yeah uh so yeah my dad used to do one on pull-ups uh muscle-ups nothing special because there was no youtube there was no sources of like where you can get good knowledge from so they were just doing random stuff they see on the internet but they just fought about yeah that's my background when it comes to genetics wow for me it's really interesting when you say like i was built for kind of calisthenics and i have like good genetics because i think a lot of people with your genetics with your height i would say i'm too tall for calisthenics i i'm uh for me it's too hard to learn a full planche a front lever the leverage is too too much like um how come that you say that you have good genetics for for kilosonics you see i agree 100 that if you're taller and heavier everything is so much harder in calisthenics it's it takes so much longer but personally i know this just because i see other people who are totally heavy struggling but in my personal experience i do not feel this disadvantage so i even progress faster than some short people i understand but i think it's mostly because again i'm a little bit genetically built for this and i've got the upper body strength from weighted pull-ups and dips so i've got the you know the the strength for this and also because i've got a lot of knowledge in what i'm doing so i never do something that i'm not sure about or something that i just watched a couple of youtube videos about understand before i start training a skill or actually focusing on something what i do is i make i take a budget of money i pay the best athletes in the world at this movement money and i talk with them on video chat and they give me advices and then from all of their advices i make my own plan and that's how i progress fast yeah wow so all in yeah all in nice uh when you started what were the goals was it uh the muscle up was it um maybe um like a clean muscle up let's say because you said that you did some some chicken wing muscle ups as a kid um or was it the genetics what was the goal in the beginning so my goal was actually to only get stronger even now my goal is to just get stronger so weighted strength in terms of lifting and body weight sure so i combined both the both of these things together that was always my goal and just getting a good physique and some muscles is just uh like a side effect you know from training hard i never really wanted this but it's a cool thing to have you know it's very cool and uh when it comes to genetics the advantage i feel that i dominate a lot in is me being able to gain mass and muscles while always staying very lean and at the same time eating a lot and then being in surplus the whole time i understand so that's the advantage i get from my genetics okay so for you it's easy to gain mars but even like stay staying ripped uh during that but you see the thing is i re i found out i have good genetics from other people and from seeing other people train not from me feeling it because when you have a good genetics you don't know if you have a good genetics or not you know yeah you just train and you see progress but i also think it's because i actually have knowledge in what i'm doing and i tried to gain a lot of knowledge before i started doing what i do and of course the age you know i'm young like i'm i'm in growth everything is not hard for me you understand yeah yeah interesting people are always interested and we received some questions from a community when you started off with uh with working out um for how long did you only do basics or um was there like statics from the beginning well so i started i think four years and uh five months ago but seriously training it was maybe two years and a half for free yes because so i mean um one year and a half or two years of this was just going once a week to the park doing some pull-ups and then going home which is you cannot count this as training so serious training with good knowledge without injuries it was two years and a half or three years um yeah something like this so i don't really have a lot of years in experience but at the same time it's a decent progress okay yeah and like from the beginning you uh did you integrate statics directly into the and complex movements like also the muscle up into the workout or was it uh i don't know the first half half of a year was it only pull-ups and push-ups and tips so you see because i didn't have the knowledge that it's better to do weights first and then hit statics because this way you will have the bodyweight strength and you will get the skills easy so what i did is while training for weights again i combined with uh statics it wasn't the best way of combining but it still worked you understand like now i have the more knowledge so with my knowledge now if i would uh just go back in time and start training i would have a better progress but yeah i did both things but i would suggest people to do lift weights and get stronger at least at weighted pull-ups and dips and then start combining it with uh body weight skills this is more effective right yeah because it's the same maximum strength that you need plus the tendons and everything is is prepared are prepared or what are the reasons let me see why let me see why so if let's say you want to get 10 seconds plunge yeah let me give an example of the characteristics of the person you are a 182 centimeters tall 75 kilograms you're a beginner and you have let's say 15 a body fat and you can do uh 5 10 dips yeah if you start only training plans and working on talk going through progressions and stuff it might take you with these characteristics like one year one year and a half to achieve the plunge yeah but if you with the same characteristics start lifting weights and you get to let's say uh 50 kilograms for 10 reps on pips in like six months yeah it sounds like it's very quick but it's possible when you know what you're doing and just because you just started training your progress is very fast so if you achieve this so which is five six months and then you do you train a plunge for another four months you can you can get the punch in four months and you can skip most of the progressions this is why it's very beneficial so you get to a good point in uh weights and lifting weights and then at after this point you get all the skills quick you know instead of starting with the skills and going a long way for each skill it's it's too long and it might take off your motivation because you see very slow progress you understand that's why it's more beneficial to lift weights and then do statics so you recommend to everyone doing weighted skeleton x uh yeah yeah yeah i'm sure it's not it's not even boring i don't know how people can find the boring i mean everyone's different but personally i enjoy doing both the same and i cannot get bored because i do both you know like if i get bored of lifting i can do calisthenics you know i never get bored of this so yeah i would suggest people to do lift weights if they want good progress in calisthenics so you get good strength in lifting you get a decent amount of muscles which is just a good advantage and you get good progress in uh bodyweight skills so why not to do it i don't understand yeah oh that's a cool approach um and like let's switch to today uh how does your workout schedule uh nowadays look like okay so if my followers watch this they'll be very very happy because i never i get this question every day but i never answer it that's cool never never so how my schedule looks right now right now it's um let's say day one i don't work like monday tuesday friday no because my cycle can be six days my cycle can be eight days training cycle no steroids okay so um yeah uh so day one i said high intensity push workout yeah push workout in a push workout i do um three five attempts no i would say two three attempts of full plunge trying to hold as much as i can for now it's like three four seconds decent form um then i do two sets of maximum hold or around maximum hold of a straddle plunge yeah i don't go very intense because i'm planning to do to lift some uh to go work on strength and weighted tips so i don't go very intense so my drains don't get too tired so yeah i do this so when it comes to statics in this workout i don't go very intense yeah i just do the basics good training after this i do maybe two three sets of constant push-ups yeah i don't do 90-degree cancer push-ups even though i'm pretty good at them uh i don't do this i do only normal push because it involves too much of your bias even biceps when you do 90 degree and it's too much pressure that's why i don't do it so i do two three sets of uh eighty percent out of my maximum when it comes to doing constant push-ups and after this i rest five ten minutes and i go still do the warm-up for weighted dips so uh if i plan to lift 95 kilograms for weighted dips for like five six reps then i warm up with uh 20 kilograms do five six reps uh then go on 45 kilograms do again four or five reps um then i do the last warm-up set which is let's say 70 kilograms for again four reps so i'm not going i'm not killing myself a warm-up just telling my body that i'm gonna slowly go intense yeah like i mean and one very important thing uh that prevents me from having any injuries is while i'm doing the warm-up i'm trying to feel do i feel like something can pull do i feel like something is going wrong if i feel perfect and i don't feel any muscle pain or anything pulling that's it i can go all in and i'm never gonna get injured so it's important to see how you feel so yeah if i feel amazing that's it i'm doing my workout in good form going 90 degree with the back of the shoulder so this is not 90 degrees you see when it's when the front of the delt is in line with the elbow i used to do this before but no this is not 90 degrees when the back of the shoulder is 90 degree of the elbow it's a good form and try to round yourself so you don't open up too much and then get injured this is very unsafe i go injured a couple of times like this so don't do this yeah after this actually i don't understand what's the difference between weighted push-ups and bench press why do callist why would calisthenics people rather do weighted um push-ups than bench press bench press is way better it's more comfortable it's more it's it's easier to slowly add weights with them and progress the overload why do people do weighted pushes like you need to have someone with you so they put the weights on your back and then take them off which makes a lot of noise it's so uncomfortable so i don't understand so people in the comments tell me what's the difference between weighted push-ups how is weighted push-ups better than bench press okay i'll be one of the these pers uh people what about the the core activation like uh doing bench press you don't have any any core work in it and then the beauty of calisthenics lies into like uh activating the whole body and having having to activate the core in every exercise i'm just that brand new yeah but when you do push-ups that's the last thing you care about using your obs and core like you just do push-ups you don't like you use maybe two percent of your core to do the push-ups you know so i don't think it's that important you know like people say that when you do full plunge you just score i don't like an average person with an average weak core is is enough to train plunge you know i think it's it's shoulders when you think of the leverage this is plunge so it's here that you're holding with so it's scapular you just do leans and so you lean into planche and with time you try to lean more and more and then you get it you know like think scientifically and practically what's the best way increase the intensity with time and increase the angle that's it that's it everything is easier and i think i'm taking too long with explaining my training point yeah no it's it's perfect i think people are interested in that okay because it's a lot of details that not many people talk about but i think it's important for people to know so this is the first day so i do i started doing brainstorms i never did in my life but i started doing it because i feel like calisthenics people skip this part of the chest in terms of not looking big and making it look proportional but in terms of if this muscle being weak you understand so when you do some movements you can uh get injured or with time later on you can have some muscle disproportion which can lead to an injury or a bad posture because you know some muscles are strong but some are weak so i started doing incline bench press it's more just to work the muscle and to make everything proportional so yeah i do bench press only focusing on working the muscle not focusing on getting very strong i focus on this only when it comes to weighted dips so yeah and i train my triceps that's the only part of the are my train because you see look at the biceps yeah it's dominating and look at the triceps there's nothing there okay so i'm trying to i'm trying to work on it you know uh yeah but i never trained biceps because i feel like it's going to be too much if i train the mozzarella i have enough it's proportional that's it that's enough then you can't scratch yourself anymore if there's some this melon in the way actually i'm pretty flexible i can't touch any parts of the bark i can't catch anything but yeah maybe later on i will not be able to for now it's fine for now it's fine so this is day one so again um plunge full plunge uh shadow plunge handstand push-ups it sounds like a low but i'm doing just a little bit so i'm not tired um then i do weighted dips working on strength so i do four or five sets uh three to five reps but i'm going intense so it's not that i just take a random weight the three five reps and uh it's all right no it's it's when it comes to the progressive overload and stuff like this i take it very serious that's the most important thing it doesn't matter what you do at the training it matters how you're gonna slowly improve with time this is this is why i hate fitness influencers and people who post on social media do this exercise 10 to 12 reps bro no i will fight you in life if i see you don't say this stupid stuff why like okay i do three to twelve reps next training well for five trainings i'm gonna do the same thing what's gonna change nothing why do you not explain how to progress the overload how do i slowly increase the intensity and get stronger with time they never explain this they do these videos only for cloud so please never listen you can do only one exercise one compound movement and if you just know how to progress the overload and eat good and recover enough that you will have 20 times better progress than someone who does five exercises and never cares about progressive overload yeah you understand it's like it's it's so much to speak about when it comes to progressing overload and stuff like this and okay so day two is rest one second i have one question for day one uh what do you do if you feel like there is a muscle hurting uh do you stop the training at all like or do you um just go down with the weight by a lot okay so this usually happens if uh i do too much on the statics and let's say i pulled something because i did the movement a bit wrong and i don't know i went too much it really happens but if it happens and i'm going on dips i do a dip and i'm like oh something's wrong so i feel like if i do couple more sets i will pull it or i will um i will rip something i stop the training and i go home okay i go home and because i'm young usually in two three days i'm back so it recovers very quick so it's better to recover quick than being injured for a couple of months and maybe never getting back to your results so i stopped training and i suggest people stop training when you feel that you can pull a muscle or you can feel like something's wrong stop training and go home and learn about how to warm up properly and recover enough that's what you do in this situation yeah yeah and uh okay day two is rest yeah so i don't do full day on the day tube because uh scientifically uh chest and shoulders so the opposite muscle of the chest our shoulders isn't back okay so it's it's actually only chops it straps the opposite so if i do the pull day the next day because my chest is dead and it's very sore i can still pull something in the chest when i do weighted pull-ups i can i can pull something you know so that's why i give one day rest you know so one day rest then the next the day after so day three i do um front lever i do three sets of front lever pull ups i do one or two reps for now one two reps when i'll get stronger i'll do more reps but for now is this uh after this i do two sets of maximum holds you write it down for the future yeah for my training okay and uh yeah after that i do five sets of four or three reps of muscle ups i don't do more reps because it's pointless i work on explosive strength and getting them clean you know so that's why i don't understand people who max out on muscle ups you want to get it clean work on them being clean don't do many reps because if you do two sets of marks you know the third set you will do them so dirty because you're too tired so low reps more sets that's why i tell people that's literally the best existing way on this planet to train muscle ups okay no one can tell me anything different i've seen enough in my experience and i've talked with enough people to understand what's the best so this is the best way but again it depends on the person because it depends how many muscle-ups can you do how can you do them what level you on so it depends on a lot of things and maybe it also depends yeah maybe it also depends on the on the goal so like your goal is more on maximum strength but if somebody somebody's goal is to do like 25 uh muscle ups or 20 muscle ups like really endurance athlete would you still recommend like a lot of sets and low reps well but um at the competitions they count only perfect reps right so you're gonna have to work on this first but you see let's say you can do two dirty muscle ups right now yeah that's a maximum you let's say it took you one year or one year and a half to get two or three reps but perfect just because you can do them easy and very clean you can probably do 15 uh clean already because two or three are easy i understand and you probably do some pull-ups and weighted pull-ups on the side which increase your endurance in the back and biceps so you can probably already do 15 reps same with me i never work an endurance back and probably do a decent amount of muscle ups in a row yeah um yeah so i would still suggest to work on that getting it clean cool and dangerous yeah and uh yeah this is day three day four is legs yeah i do very heavy session only focusing on getting my legs bigger i don't care how uh high i can jump i don't care about just training them for fun i care about them looking proportional because that's the biggest problem with calisthenics people uh people complain about legs oh your legs are small that's why you can do stuff not mine mine are proportional that's the main thing i actually had elected yesterday so you know see i do squats heavy squats i do front squats which is more for the front part of the legs i do leg press and uh walking lunges and calls so i go very intense because it's a bigger muscle that's why i do more compound movements it's the biggest muscle in the body not for calisthenics people like this but yeah it's the biggest muscle in the body and you have to add at least one or two exercises more yeah to kill it properly yeah this is day four and after day four um now is day five for me so yesterday was legs day five i was supposed to do a medium or light intensity plunge workout but because it's the first day back after um lockdown in uk i feel too more muscle pain than usually so i feel like it's going to go very wrong if i do my session today so this week i'll go more light in terms of statics so i'm not training today i was supposed to but i'm not training again because i listen to my body and probably tomorrow i think i'll feel the same because it takes longer to recover but i will see i will see everything will be perfect in two three weeks anyway now it's just getting back you know so supposed to do a light medium intensity workout when i say medium intensity it's not the exercises are i are easier let's say my maximum holding blanche is six eight seconds i do uh four seconds holdings and instead of six eight seconds which is fifty percent intensity i do the same exercises just not holding as long and not going as intense but i do the same exercises and yeah on a light day when you slide the intensity i do one or two seconds instead of you know eight or six eight so it's just the intensity is lower same exercises lower intensity yeah um and i think then uh this they i think it's just like more uh medium intensive workout one more light intensity and then repeat the cycle so go back to day one yeah so i lift uh weights once a week i think once every seven days yeah lifting weights really means uh dumbbells for you right just to make sure no no no i mean um so lifting weights is weighted pull-ups okay and uh so on my pool day i do weighted pull-ups and barber rolls so like again same question with weighted push-ups what's the difference between australian pull-ups and barber rolls i can tell you the difference same movement same muscles but barbara rose is more effective because australian pull-ups it's so uncomfortable to do them weighted so you progress the overload but barbara rose is very easy because you just add more weight on the barbell and keep going that's it so again i will start doing them this is my first week doing bench press and barbara rose again same reason this proportions training my you know different muscles of the box i don't get injured one day so yeah i do barber rolls um for people that don't know is this that you lean and you do this stuff with an olympic bar this is barbara rose and uh yeah that's the session done on the pull day by the way um yeah that's kind of my workout plan right now wow yeah thanks for going into detail i think uh yeah i wrote everything down so i can start the cycle tomorrow um yeah something that i'm interested in um with your physique um with your training background etc tell us your your plans journey how did it go uh how were the beginnings um you said that uh like uh your usual um approach is to contact some some pros in in this field um what advice did you get what challenges did you have like overall planche journey okay so first for those who don't know um my plans generally started um i think five months ago so when i just started training my plunge level was one or two seconds hold but with not my legs not straight not clean so it was a dirty hole that was the day one and now yeah and now i can hold full plunge for three four seconds with decent form so it's parallel to the ground decent form and straddle plunge for six eight seconds again leg straight everything parallel to the ground um so i progressed like this in four months uh because first of all i i was able i was i had a good skill preparation so i was dissonant constant push-ups and uh weighted dips so i had very strong shoulders and i think in general again like i said i'm built kind of for this movement because i never heard a person a store like me and i said you like me progressing so fast i didn't hear even short people progressing so far so i'm gonna be impressed um yeah so what i did is i texted i think how many i texted four athletes four pretty heavy athletes um pretty tall not taller like me but a bit shorter but yeah there they can hold maltese they can hold full plunge and ask them some advices and uh they said that for my level like i already thought doing attempts would be the most effective exercise so that's the exercise one that i'm gonna do so day one i'm doing uh because it was locked down i trained plunge more often i didn't lift weights so i progressed fast because again i only did statics so day one it's um doing five seven attempts of straddle plunge okay that's the exercise i did and by the way let me also talk about something important it's injuries i i know literally every single person who does sponge that has bad wrists or injured wrists or shoulders i never did okay because i know how to warm up um so let me actually show you if you want the best warm up for rest before plunge only one exercise okay it's a dynamic stretch okay i've got the bar right here so the bar is on the floor yeah you grab it you just so like go like this lean forward until you feel pressure forward back forward back you do free stress like this and on the first set you go just a little bit until you feel a bit of pressure then on the second set you lean a bit more so you feel a bit more pressure on the third set you lean a bit more than uh on the first two sets so then that's it when you lean into plunge because your uh wrists are fresh enough and warmed up enough you will not feel any pressure i don't feel any pressure on my wrist because of this warm up yeah and of course before i do my actual plunge attempts i do same thing increasing the intensity so i do launch limbs very light plunge lens first it's very light second set i lean a little bit more a little bit more than in the first set again holding it for a little bit just telling my body that i'm gonna go very intensely and uh in the third last se alain uh sixty percent of uh or seventy percent of my actual uh tension in the muscle when i do the planche attempts you understand so it's thirty percent uh sixty percent and then seventy eighty percent and then a hundred percent which is uh planche attempts this is the best warm-up you can ever do for planche and any skills increase the do the same use the same muscles same angle but increase the um what's it called the intensity let's say that's the best warm-up for any skills you see in calisthenics just think of the exercise what's anatomically the exercise that you use the same muscles and stuff and that's it okay so um yeah and i do plunge attempts and after plunge attempts i think i was doing what was i doing i was doing negatives so i would go into huntsman go straddle and try to go slowly down this is second best exercise for um plunge for shredder plunge for my level for my level and then i think i was doing two sets of plunge leans but i lean that much so i can barely hold for six seconds you know so it's like when i do plunge i was able to hold for like two three seconds which is very intense so i was leaning not as much a little bit less so i can barely hold for six eight seconds that's the two sets just like a finisher and that was my uh very intense workout okay so that was the day-day one very intense after this two days rest yeah i don't do every day because it doesn't make sense you need to recover okay people recover you don't need to do stuff every day because it's very intense especially i need two days so i recover two days and then i do same thing like i said but instead of going 100 intensity i do the same exercises but not as much so it's a medium intense workout same things i also do straddle plush attempts but i don't try to hold as much as i can so a little bit less than my maximum and this is medium workout so after two days i do a medium workout then one day rest and i do a light workout again on the light workout i do some buns you know just holding it until i feel a bit of pressure because it's a light workout so using the same muscles but not putting much pressure on them uh this is like workout after the light workout i rest one day and then i go back to very intense training yeah this is uh the most perfect way for me to train for my level and stuff from what i found out because again i listened to different people's opinion and i made my own and the progress as you can see is very good yeah this is with plush wow and did it like go linearly or did it did you progress quickly in the beginning and then it slowed down like how was how was the the the progress the progress was always i always saw progress so every sec every training every intense training so which is once a week i saw that i can hold it for one or two seconds more which is very fast progress some people train here for one year and they don't see progress i actually saw progress every week so once a week i saw progress i hold it for longer i hold it cleaner maybe i hold it the same amount like the last week but this time is the same amount of time but cleaner so something is improving the whole time um yeah something like this so i had a good progress the whole time but right now it's not as fast because i try to combine with things again i'm trying to remember okay how do i actually combine it with weighted calisthenics to progress above so it's a lot of stuff going on but i'm gonna i'm gonna progress i think i will get to uh 10 15 seconds full planche in next couple of months or maybe one year we'll see how it goes i'll take my time with this yeah wow cool what are the most common mistakes that you see uh people doing in in planche workouts so not only large workouts in general over training is the most common thing that i see people do and people the most common also thing is people don't care about progressive overload like that's the most important thing in you can get the worst exercise for plunge but if you know how to progress all the overload you will uh get the plunge faster than someone doing the most effective exercises but without progressing the overload so if having without having the knowledge about this yeah this is i think the most common if i'm thinking of it no actually the most common uh mistake is people not having knowledge about stuff they do so diet uh and training they don't gain knowledge they are lazy to gain knowledge that's the most common thing me i was so passionate about knowing everything before i get started so i so i know that when i do something that's how it should be done you know i'm not making mistakes that was the main thing so people don't just just don't be lazy and go for it there's so much information on youtube just open youtube or uh pay athletes so yeah go work go work 40 hours a week make the money pay the athletes and gain knowledge that that's it that's it yeah simple mistakes cool um yeah apps um do you have these apps because of genetics or like do you work a lot on them how how come that you have like uh these these apps these nuts okay yeah these apps um so it's genetics so i have them since i was eight years old yeah and the one thing about arbs that i want to say to people i don't believe in this thing that training ups will change them like i know it's a muscle but from my experience again talking to people and everything they say definition will change but i don't believe in this i'll give you a quick example of myself uh i trained abs for eight months just because of my lower back injury imagine to heal my lower back injury i had to train up and i actually helped so i had very good abs before i started training them so before i go injured and then eight months first i've got a very good genetics in all the ways um second i had a very good diet third i started training up so this i was like proving to people if this works or not yeah i'm the best example for provide i would say i trained eight months and guess what after eight months same thing same abs same depth same definition is genetics and body fat percentage these are the two things that you need to focus on so if you don't have abs is because you eat too much stop eating like a pig and you will have abs easy easy yeah so you think uh like um nutrition is is important for your performance uh you mean for abs or in general in general oh yeah it's very important uh at the beginning because of good genetics i thought that only hard work is important because i was progressing by eating you know normal foods but then with time with time with time i realized that nutrition is very important people think that oh i worked hard that's why i achieved this working hard is the easiest thing ever how can you want to do something without wanting to do it like i don't think there's people who work out but they don't want to work out you know working hard is the easiest part easy it's very easy i work hard because i want to work out and i enjoy it the hardest part is diet so i think two or three meals a day it's something that it's fine to eat but i don't really want to eat it but i eat it every single day just because i have to eat it for a good progress you understand so diet is what shows that you're determined and actually dedicated you know so diet is very hard it's very hard and it's very important like i said so you need to know first you need to i think there's an app i think this on google there's an app where you find out for your genetics for your activity how many calories you need to take a day because again everyone's different but the average is thousand five hundred just to maintain your weight so go on that website uh it's like i think it's sterling fury and they ask you about like different genetic stuff about yourself and then you find out how much you need to take yeah it's something to do with this oh you can send it to me afterwards so i can put it in the description i can i can try find it i can try find it yeah cool so yeah it's like calories calories are when it comes to gaining weight if you care about gaining weight it's calories it's not the food you eat is the amount of calories you take okay quick example you have one person that eats only healthy foods yeah but at the end of the day he will take 3000 calories yeah there's a person who doesn't eat any healthy foods only fast food but at the end of the day the amount of calories is 3 000 they will both gain the same amount of weight but the difference is that the person who eats healthy will gain a healthy weight so like will not have any problems with heart or liver or kidneys but the second person will gain the same amount of weight but they will probably die from a heart attack if they keep going you understand you gain the same amount of weight but you put too much pressure on your body and it will turn very bad yeah so eating the same amount like these two people if the one eats healthy the other one doesn't they both gain the same body fat percentage yeah yeah from what i found out like my uh let's say i went to college about this subject and i learned and my teacher was a nutritionist so he actually has a master's degree and from what he told me yeah i think so yeah this is how it works so it's all calories it's all about calories it's not about protein fats and stuff it's calories when it comes to gaining or losing weight that's why people talk about surplus or deficit calories because that's the main thing they talk about it for a reason you understand so yeah calories is the most important thing when it comes to losing or gaining weight yeah how does your nutrition look look like today so my nutrition is usually four meals and they all medium to big meals and overall at the end of the day i think i eat around three thousand three thousand five hundred calories yeah this amount i would eat more but i should this i can't like i'm like [ __ ] it's too much you know it's i've had enough and yeah this is the amount i eat for me to recover perfectly to feel amazing like i feel always energetic always energetic yeah and i eat in the morning usually it's um i blend the food because it's also before workout so the digestion is faster because your body doesn't have to try to digest the big foods that you didn't chew properly so uh yeah it digests fast and what i eat is porridge in a blender with um frozen fruits frozen berries strawberries uh and with one apple so i cut the apple fry in there one banana and uh yeah just blend around and try to add like 200 grams of uh or 150 of porridge yeah so i get all the carbs i get this number of carbs a bit of protein or there's almost no protein in porridge and a lot of vitamins so the first meal is to give me a lot of energy before workout so it's vitamins you i literally got all the vitamins i need in the day just for one meal because you see how many fruits uh berries and strawberries have vitamin c and then apple has some other vitamins banana has the other vitamins so i get every all the vitamins in the first meal second meal is after workout i'll tell people it does not matter what you eat straight after workout okay there's not such a thing that like protein window you know that people talk about so protein window is that in the first 30 minutes of the workout you need to eat a lot of protein so it goes straight into the muscle no no so there's no d so if you eat 30 minutes after workout or you eat six hours after workout you will have the same progress okay the studies that show this so uh there's no studies that show that if you eat quick after work or you'll have a better progress so it's all in fact you know so yeah just eat whenever eat one hour after training or two hours and it does not matter what you eat straight after just eat a decent food with carbs fats and proteins everything is important it's not all about protein yeah so just eat everything your body needs everything um yeah i think i'm talking about the right thing yeah i think i'm going off the subject a bit yeah it's cool no it's good yeah when i teach people something nice um yeah supplements what's your opinion on supplements overrated overrated okay overrated overrated uh focus on your diet again learn about diet learn about what foods how much food and that's enough you don't need supplements i tried creating because everyone's all creating 20 strength nothing changed nothing same progress same progress people have progress because of creating because their diet is very bad so at least something is enough at least they get enough creatine into their diet from everything else so it helps a little bit but yeah you start this do you show that your strength increases by five to ten percent if you take creatine so i think that's the only supplement that is good but it doesn't work with me so i don't see a point but there is a supplement that i think there is a supplement which is calcium and spirulina if you know about spirulina yeah it's like some yeah from sea so it's something that you don't really get in foods and it has a lot of vitamins that you don't really get from foods and minerals so these are the two things that probably no one talks about but i do take them calcium i take awesome because um i've got you know like after training my elbows are sore and it's like a bit painful and calcium for some reasons it makes me recover faster when it comes to joint pain and uh yeah elbow pain so it's it's a cool thing again it's hard to get enough from normal foods because you do get it for milk but if you drink milk you do get enough calcium but there's so many bad things coming from milk so it's better not to drink them even if you are not um lactose intolerant you know it's it's bad um cow milk was made for cows not for humans you know why do you not drink uh humans milk you know this one is made for you it's like no it's like it's a long subject again i don't want to go too deep because i don't know that much but i know that it's it's not good it's not good and you know what works for you because uh it seems that you tested a lot and uh that you know your body when it comes to diet i think it's not well like someone needs to eat this food because it's better for him someone needs to eat that food no i think it's like they can eat same foods like me but they can uh just reduce the portion or increase the portion because let's say yeah if you have a fast metabolism you can eat same feels like me but eat a bit more than me you know or if you have a slow metabolism so you gain fat easy then eat the same foods but decrease the portions yeah this is how you're gonna get good results because in my diet you get all the proteins all the all the fats all the carbs all the vitamins that you need so you you feel amazing and you feel energetic and i do eat fast food and bad foods like once every three four days or two days it depends yeah so two days or three days i eat healthy and then one day i can eat more crisps maybe or pizza or whatever i want because i'm young and i've got good genetics so i digest everything and it doesn't affect me yeah good for your junk food yeah nice the question also from the community came do you take steroids no i don't take them you can see them always in my best shape like i don't know you can put me in a in a basement for a couple of months if i would take steroids i would lose muscles very quick if i don't i would stay the same i'll stay the same i'll stay the same i'll stay the same like literally i think when i'll get more more famous more people will maybe make youtube videos about me or he's lying he's natural and stuff i'm ready for it whenever you want come to london pay for the drug test and i'll take i'll take any drugs that you want i don't care when what how much blood you want to take from me where you want to take it from it's fine take it and i'm going to pass everything unless my mom put steroids in the field but i don't think she does this stuff secretly you know secretly doing something yeah i'm always ready and do you see it as a compliment if somebody tells you that you or because i guess you get the question as well yeah yeah of course of course and imagine i get so many people telling me this and i'm only 19. imagine me in like three years or two more years okay there's so many so many times so i think i'll make uh i'll ask someone to come or maybe a youtuber will come and uh take drug tests with me you know just like to see if i'm taking something or not but i think even after this people will not believe you know you'll think oh it's fake or something's planned it's fake i'll take as many as people want to show them that everything is safe you know i'm not taking anything yeah what did what did change in your life since uh because since your like social media are working so well did something changed do you get recognized on the street or like uh is there something that that changed so as a person i did not change like in a bad way so like oh if someone tries to talk to me i'm like oh i've got high ego and stuff and i see them as i see my i set myself higher than others no i treat everyone the same and i respect everyone you know and if the best thing you can do if you see me training or you see me somewhere and you recognize me he's coming up to me and tell me that you saw me that you know me that's the best feeling i get like it's it's so like people recognize you for your achievements in sport that's the best feeling ever honestly and i do get recognized so i've i went gym three times uh and three times people recognized me in total six people in the gym in the first session one dude was like oh you i i know you i know you and i was like oh how and he was like oh your motivational videos inspire me so much i've seen on instagram so much i was like that's amazing to hear yeah i was so happy he made my day and the same day i went to some other exercises so i was doing my session and two friends so two dudes came up to me and they're like okay you look way bigger in life you look way bigger in life you motivate me what you do and i was like that's i was very happy i was very happy yeah so yeah it's it's amazing when people recognize it it feels really good okay cool um yeah we're slowly coming to an end last question of the the big part of the interview uh what are the goals for this year uh what are your next steps what can we expect in 2021 from from young 2021 so this is because the year just started well improving everything i do so you see me do plus you see me do fro labor you see me do weighted calisthenics if the lockdown will start then the weighted calisthenics progress will go down because i will not do it because which is very sad but if everything goes very good i plan to achieve so my maximum on weighted dips right now it's 120 kilograms for one rep and i plan to get to 140 145. for weighted pull-ups my maximum is 85 kilograms i plan to get 105 i guess uh and for muscle ups for muslims it's weird i think i reached the limit wow in terms of doing it clean like i need someone a stolen as heavy like me who can do them way better than me that's when i'm gonna get motivated and try to actually go higher than i am but i see like i think i don't really know anyone from my high and weight who can do muscle ups way better than me you know like but like frederick who is doing the the uh our product development at coronation yeah he is he is uh like at the german championship two years ago before the lockdown he did like the 45 kg clean uh and he is uh he's weighing 98 kg and it's one meter 90 so uh maybe this when it comes to weighted there's a lot of athletes with me but i'm talking about explosive bodyweight muscle ups because i'm not into weight so i know people i know vitaly you know vitalife he can do 55 kilograms muscle ups but his body weight clean muscle ups aren't as explosive make sense he's very good at weighted like and he's still amazing a body weight of course but i'm saying like he doesn't do them as smooth on a screen like you know yeah so that's why i'm not that motivated who do you think has perfect muscle ups yeah yeah so your goal is to have like one two two uh one two three uh perfect clean ex extremely explosive muscle up extreme i already do but i'm trying to improve okay more so like i think you have four or five perfect muscle ups i think what i'm trying to achieve this series doing muscle ups like this we fall deep and we fall keep at the same time so not using legs four or five times right now i can do it three times yeah so two times muscle ups like this and my goal is four or five yeah yeah get it sounds like a good goal yeah yeah yeah muscle ups here that sounds like a good goal and probably i'll get into weighted muscles maybe i don't like it i find it like a bit weird in weighted muscle ups and it's going to be very hard to add them into my training routine you know because it's a it's a big uh you know like it's a big thing to add because you do weighted polos with the dips and you're gonna add weight to the bar slopes and then push eyes too much too much so i'll see i'll see how it goes yeah nice yeah yeah we always have some quick questions quick uh quick answers at the end pizza or burger pizza pizza are you a dog or a cat person cut cats do you have a favorite location for holidays a country a city anywhere not london yeah i still didn't explore the world enough yeah okay um yeah what are some athletes that inspire you uh i can't really say the name but it's athletes who are same high and way like me i don't know why i guess motivated who can do way better than me at some things but it's hard to find them so for now it's it's uh i think i can say a couple of athletes who wait i actually can't i think there's one it's vitaly yeah he motivates me in terms of like full planche weighted dips weighted pull-ups okay completely weighted anesthetics and a heavy weight you know bucky yeah yeah but so i think vitaly and bucky they motivate me because they are complete athletes i don't uh respect people who do only plunge and they are amazing a plunge only you know that's like they just train every day like it's nothing that special but combining weighted calisthenics with bodyweight calisthenics is something i find impressive especially if you're good at both so my goal is to get close um to this beast you know it's coming it's coming it's coming i've got time i've got the time genetics and knowledge for this so it's just it's coming basically yeah perfect patience um yeah do you have a favorite book that you want to recommend hmm i'm reading one right now but it's not to do with sport yeah is it is it a topic that you want to share or is it something well i i i never really shared about what i want to do in life when i will not so yeah but it's to do basically with uh investing and stuff okay it's something to do with this cool but i know i've got no books to recommend to people because that no one's interested probably in this yeah okay do you have a favorite movie hmm favorite movie yes but i forgot the name okay but i know i know i know one that i find like really amazing uh it's my second favorite and i know the name of it it's baby driver okay yeah yeah that one i really love it um yeah favorite song right now favorite song okay um it's my favorite artist is miyagi if people know it's he's a russian singer he's got like a very good style i i can never get tired of his songs miyagi the russian singer yeah uh the best calisthenics event you've ever been at i've never been to calisthenics events and i'll probably never go like no competition uh no competition ambition one day no i don't think i'll go to any competitions even if i'll achieve a good level enough to go to competitions no i think most athletes go there to make some money but that's not a lot of money you don't even make anything what are you gonna get 500 pounds yeah like i i don't do you think it's really because of the money i don't think so because like most of the competitions uh are without price money nowadays well um i feel like if i will go to a weighted competition i'll have to train weighted more than body weight but i don't want i just want to do what i love not focus on something because of some event you know but yeah probably i will go to ukraine one day where a lot of different athletes will meet up and a lot of people just to see some different people you know talk to different athletes i think it will be cool to meet some people that motivated me when i started training and now i'm actually on a similar level like them that would be very cool yeah that's cool i would want to meet some athletes yeah if you'd have to decide uh skills or reps weighted reps weighted reps weighted so you would give up the planche the the front lever honestly i train skills mostly because they look good okay not because i like it okay yeah the the social media life yeah exactly exactly um yeah and the final question what's your message to the calisthenics community something that you want to tell the listeners something i want to tell the listeners hmm what do i want to tell people uh discipline over motivation when it comes to achieving something in sport that's it discipline over motivation and please uh i don't like when people ask me questions how do i start with calisthenics how do i get stronger no if you if you asking me this question this means that first you didn't have the motivation and the dedication to just go and make some research by yourself this is such a common question that there's so many answers for and good answers on youtube or google so it shows me that if i help you you will 100 not do what i tell you because you had so many resources and you didn't do it like why would you do it if i tell you you're not gonna do it that's why i don't help people with who ask questions like this yeah yeah just make please your own research you've got time you've got everything in this life just do it just do it yeah that's it cool so yeah how can people get in touch with you how what what what are the links that people will find underneath that this video in touch with me okay i'll i'll be honest i'll be honest maybe right now i'll still answer and help some people but soon i will keep up with social media but i will stop replying to anyone i feel like i helped thousands in my life enough to just like uh yeah move on so i don't think i will actually help somebody i would appreciate if people want to see my journey and uh just get motivated by my content but i'll just be i'm an honest person i don't think i'll reply to most of the dm's okay so yeah but i really appreciate this interview with you it was really like good to tell people these kind of things yeah sure and there was a lot of depth and a lot of content in it so yeah we will put your social media links in the description so people can find you and yeah we're coming to an end yum thanks a lot for your time thanks uh for making space for this interview and sharing your knowledge your experience uh your training uh experience and yeah thanks before you can before you can end the episode i want to say thank you to everyone listening to this an interview or over one hour again thanks to everyone who sticked with us till the end because that's um that's uh insane that's that's really cool so if you enjoyed this give it a thumbs up it really helps out and uh yeah yeah you can end the episode thanks again for your time that's it perfect good luck to everyone and thank you for this interview again that's it bye.