Uroš "Aške" Ašković | The Benefits of Basics | Interview | The Athlete Insider Podcast #44
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you just need to believe in yourself you need to put everything you have in your workouts in your daily routine in your school uh in uh you need to you know spend the quality time with the quality people around you yo guys welcome to the athlete and setup podcast by gornation my name is phil and today's guest is the serbian endurance beast the successful youtuber with his channel back to the basics i'm really looking forward to this interview with urosh ashke thank you for carrying me here man i practiced like a few times now to pronounce the name right i hope it was okay perfect your full uh second name was ashkovic right yes exactly correct okay for the people who are interested in um yeah but in general to the people who don't know you who are you what do you do so okay as you said my name is nicholas uh so yeah i'm a calisthenics workout athlete uh yeah that's the main subject today yeah so work out um yeah um my field uh is the entrance and that's the something that's i'm uh working 99 of my time and the rest one percent is something like explosive moves but yeah endurance man wow and uh which is really interesting because i'm happy that your arms fit into the camera um because uh they they are huge and this is also uh the the a lot of questions we received about your your muscle mask your mask or like not the the the lightweight athlete uh how tall and heavy are you so yeah i'm um 179 with 75 kilograms oh okay and so yeah uh maybe the past 10 years i'm always around 75 kilograms sometimes 73 or sometimes 76 but never more never less okay yeah people are always confused man you have they always uh telling me that i'm you know 85 i don't know but yeah i think that's because that's that muscle mass i also has expected something around 85 um even maybe even 87. um but do you do you know the the circumference of your biceps uh i think it's around 41 41 42 maybe the right side is bigger for for one centimeter so i think it's 42 here and 41 here wow okay great yeah um let's give the people a little bit of perspective how strong you are a mess and to talk about some max reps numbers uh what is your max rep pull up muscle up and uh push-ups so okay so believe me or not i have never done you know max pull-ups uh until i'm dead man but the most pull-ups i did in one set without letting the bar was 63 and i i had a little bit of strength inside me to perform you know a couple more reps but uh of this summer you know i decided to shoot a video for with my max reps and pull ups so believe me myself i don't know so for dips it's around 60 65 maybe a little bit more you know on the summer i mean the form is on the maximum as for push-ups i never done more than 120 the fast push-ups so yeah maybe i can do more now but i didn't test myself and i i did a few tests with one rep max and i'm not doing the the strength and something like that i'm most of the time with my endurance training but my deep max was 105 one rep and pull up max is uh 75 i almost did with 80 but 75 okay i did i did 110 with squat that's good nice um what what uh what's what surprised me was uh that your pull-ups number was so close to your dips numbers uh are you in general like more stronger and pull movements yes yes i'm i'm a much much stronger in uh when i'm doing pulling stuff because uh maybe 70 percent of my training is something with pull-ups or different grips or australian pull-ups or something like that okay so that's that's the reason i think yeah is it because you just enjoy the training more or is it uh because your uh your genetics your uh body reacts better to it why is it yeah i think it's a mix of that but uh i'm of course i'm enjoying the most when i'm doing when i'm pulling so that's one of the reason but probably there is also genetics or and i don't know maybe something third but yeah i'm most happy when i'm doing pull-ups so great you said okay push-ups okay man the cooling is alive that's a cool quote i'm most happy when i'm doing pull-ups i like it i know the feeling awesome um yeah muscle ups that's the the exercise that we skipped max reps muscle ups did you try it uh my max with muscles 25 i think maybe the 60 70 was okay and after that you know i started doing with my knees but yes that that that was my max i did that two or three and a half years i didn't test it last year or this year so i have i have plans about muscles for this year okay big big plans nice sounds good um yeah let's go back to the time where you started with uh with working out um tell us more how you got into into touch with calisthenics how was your uh like workout beginning in general yeah okay yeah that's a long story you know i made a video on my channel um the subject was my transformations my transformation over years and it's one hour video so yeah i'll i will i will try to be short we have time it all started you know 10 years ago when i didn't work out at all you know i was playing football or something like that with the guys in the neighborhood and when i was in the school our teacher uh asked us to you know do uh push-ups for our grades so that i think there was ten push-ups for a score two that's the lowest score and uh 25 push-ups for uh for score five and that's the highest so i did i did 10 10 push-ups but the form was disaster you know i was struggling so bad and that day i came back home and i was so pissed off for myself and i decided you know i will start with the push-ups every day four or five sets maybe three reps i was so weak back in the days and i was doing that maybe one whole year all the only push-ups and i improved my push-ups to i think 20 push-ups in one set i did three or four sets with 20 and i was so happy now and next year you know i i decided to improve my workouts with something new and that was uh pull-ups and of course i was weak with bullets back then one pull-up was my max so i started performing pull-ups and you know everything is history but yeah school school was what was a big you know big motivation for me you know i was so disappointed in myself because you know a man that cannot do 10 push-ups that that's really bad you know wow okay it's it's nice to hear that uh like the many athletes are like motivated through youtube videos they see honeybell for king they see zev zacavelli uh like these are the the people who inspire um but it's nice that school had at least in this thing like a positive impact on your on your sports career and gave you the motivation um what what was the thing that motivated you the most was it um that you were like weaker than other people was it just that you're you were like focused on yourself on your grades did you like what what was the the motivation behind so my grades most of the time uh were perfect you know or math you know my my language everything everything was perfect but that that was not the motivation you know the uh that story when i did then push-ups was something that started everything so the maybe the biggest motivation was that uh i was uh weak you know that i you know i i like sports all my life but when i look when i looked myself into the mirror you know and knowing that i i cannot do more than 10 push ups you know so that that started everything and uh we didn't had a youtube 10 years ago here i mean our internet connection was so slow man like like i don't i don't know how to explain but opening opening one picture was infinity so we didn't have a youtube i i heard from the other guys about hannibal or barr brothers or beast mode crew zeph zach you know and the other legends but that was not the bigger part of motivation you know the the thing that motivated me later was that myself that i was improving day by day so i was happy you know i set the goal i achieved achieve that goal and after that i set a new one and the new one even today i'm doing the same thing so it's really rep numbers that like pushing limits that motivates you or was it the physique uh what what's the main motivation or the goal behind uh definitely the rap number well physique you know physique is always there you know for most of calisthenics guys physique is there so you cannot run away from physique but the rep number is is the main that's that's the goal okay um what was the the hardest set that you did until today like what was the the set that you needed the most energy for wow tough question uh i did uh one hard set back a few days i put that on youtube yesterday so that was the set that sergio the pasquale did it's the 100 pull-ups and 200 push-ups under 5 minutes so that was hell of a set so i also did the vadim the mental set and uh both of his hardest sets ever i think that that was the name uh i also did the god set for zeph but you know that was i mean that was hard of course but uh yeah the those kind of sets when when you're not letting the bar because i think uh grip my grip is not they know the strongest part but i love the sets when i when i'm not letting the bar and they that sets i think the most harder for me okay so when you say like uh because somebody asked about your opinion about the the max true 100 muscle ups without letting the bar go this would be like uh hard for you like uh because of the grip or what would be the main difficulty grip only grip but i i will definitely try that maybe this summer i think for sure i i'll also love the muscle ups and the pull-ups so why not sure challenge accepted awesome um yeah let's uh go into your typical week how does your workout schedule look like how do you work out during the week okay so my week starts i mean uh i have a six workouts during the week i have a four upper body workouts and two lower body workouts uh as for upper body i'm doing i'll give you a quick example maybe first day i'm doing the uh max pull ups four sets and after that i'm doing every minute of minutes something for a push you know maybe a superset dips and push-ups and after that maybe some triceps extensions or bicep curls on rings i'm not touching the weights and abs of course every every workout after every workout the abs and maybe the second day of the week uh that's something like pyramids maybe one to fifteen or one to sixteen mix of uh pull-up dip and push-up of course abs and um wednesday is the day for the legs you know these days i'm doing legs with the with the weights but uh maybe on this on on the squat uh 50 or 60 kilograms i'm trying to do as much reps as i can with the lowest rest so maybe 10 sets with 10 reps but the rest is 15 20 seconds fourth day of the week is um some kind of circles with supersets you know combination of pull-ups most of the time and uh of course there is something for push and uh friday friday is every minute of the minutes three sets every 10 minutes and saturday legs sunday is rest awesome okay so two lower leg uh lower and lower leg uh lower body and body days um for upper body days um focus is is really on the on the upper body like uh i'm i'm i think like two days of lower body it doesn't feel a lot for you or not a lot um that's fine i mean maybe even one lower body workout it's fine for me because i'm not chasing the physique in the my lower body you know most of the comments i received about my legacies you know start working out your legs you know you look ridiculous you look silly whatever but uh if if i start you know working out my legs more harder probably i will gain more mass in my legs and that will decrease the pull up you know max reps and all all of the other sets will be you know much harder than they are now true so so is is lower body like uh just to stay healthy and fit and to increase the the overall endurance or uh i think uh maybe 50 50 maybe 50 is to you know to increase endurance over legs that's why i'm doing you know the low weights uh high reps and uh the other 50 is you know just to stay healthy you know okay yeah and a lot of abs i heard uh in your in your week believe me every workout at least 25 minutes or 30 minutes different combos for abdominal muscles so yeah why why is that because you know i want i want to have their own strong abdomen and of course the second thing is about aesthetics okay do you think like abs or a strong core is important for pull-ups muscle ups uh the basics yes i think i think the the apps one of the most important part of the basics whatever we do man reps or statics or freestyle or whatever we need we need to have strong abs and a strong lower back okay that's very important yeah nice um yeah as i said we received a lot of questions about your physique uh people really not only admire you for for the crazy sets and the reps that you do um which is already from another planet in my opinion um but really also the the physique um so uh we received a lot of question how is it possible to build calcium uh muscle mass with calisthenics how is it possible to have arms like this only with body weight can you maybe tell us us more about your physique is it genetics is it your special training approach approach what is it uh yeah i think it's possible to build you know good muslim mess only with calisthenics so i'm proof so most of my friends that work out with me are also proof you know so there is not you know some kind of secrets or whatever you know there is also my picture on instagram you know before and after i was working out and uh you know i was just a regular guy you know with skinny hands a little belly you know but you know um if if i talk about my nutrition i was never a guy that you know uh decided to put everything on paper you know today i'm eating i don't know 500 grams of chicken or to calculate everything you know my goal was to eat health to eat healthy food food organic food you know from my village you know countryside and i never calculated the calories or something like that and yes i i was constant you know 10 years i i didn't have some kind of break you know like i was i wanted to you know decide to give up a little bit about training you know 10 years you know except you know few things when i was when i was in my university when i needed to study for my exams maybe that that was the you know situation when i uh you know put uh workouts on the second place but uh for ten years i think that that's the secret you know you cannot expect the results in maybe one first second or third year of the year workout but after that everything will be better okay so if somebody asks you yeah uh uros how do i get like the your arms how is it possible to build such a physique your answer is just patience consistency good food yeah of course yes that's three main reasons you know i helped a lot of people you know they they were they were non-believers because you know the internet is full of how can i say that nicely full of you know stupid texts about you know if you want to look bigger you need to go to to only team you need to you know use something that's not allowed you know and people believe that you know and always the beginners uh most mostly beginners wants to go with shortcuts you know they want the shorter way they want they want to have a good abs for summer they want to have good arms you know for their shirt and everything but you need to start slowly you know you need to start something smart you know just be patient and everything will be there well yeah it's it's always like it really everybody's like this is our generation i think uh looking for short shortcuts in every everything like uh it starts with uh video games uh to look for cheat codes as a child and then they want to do the same thing uh with uh with uh workouts a few years later um but uh yeah it's uh as you said and uh you're the living proof um so in these ten years uh did you train in the gym as well or is it something that you never did or like just for fun a few times i don't know how is your your uh how is it called mindset through towards the gym uh i have nothing against gym or bodybuilders i every winter i'm in the gym because the you know outside is cold but i'm i'm not doing the weights only calisthenics and you know i have a lot of friends that are bodybuilding that that loves gyms and even they don't like street workout but i understand that man every man for himself if you know so uh i mean i i never did gym workouts only for my legs that's the only reason when i do i mean i i did you know i i touched the weights for just posing you know just take a picture or whatever but you know i have no reason to pick up weights so you say you have no reason to pick up weights like can you explain this deeper do you think like a body weight is it more fun to use it more effective is it uh more or more healthy is it every everything yeah i i think it's more fun you know when you're doing calisthenics because you have a lot of options and the main reason is you're working outside man fresh air you know the sound sounds of nature that's that's something you know you cannot explain i mean and that's the first reason second reason you can you can do a lot of stuff a lot of sets and reps and crazy combos you know with the body weight i mean when we put everything together and the reps the static the freestyle load that's the really really big area of working out man i mean there is some for someone there is uh always to pick something for calisthenics so as i said i mean jim is fine but my goal is different from the gym you know i mean i cannot build this good entrance for a bar in gym so i that i think that will be that that will not be that will not be productive for me so yeah okay did you ever had the temptation to switch to statics or um like to to some other workout forms of freestyle even like dynamics i have a little bit back in the years i i i wanted to learn the planche and i i did straddle planche and i was maybe uh three or four seconds old uh sterling planche but and i was so happy i made a few pictures i made a few pictures uh in the straddle planche and a few videos but and about freestyle you know even earlier i tried to perform 360 and because uh my surface whenever wherever where i work out surfaces the concrete so it was a little bit dangerous for uh you know to spin around so soon after that i didn't try but after the straddle planche i felt uh like pains in my wrist and you know my shoulders and so that that was a sign for me and man you're not prosthetics just do certain reps man shut up so i am even today i i i mean i love to do handstands that's and that's not even starting that's that's part of everything true yeah only the handstands i can do a front lever yes front lever is safe and cool and i think that's it yeah okay yeah because these are the two uh static moves that like every time people ask for yeah can he do a straddle plant or what are his goals with the straddle planche and front lever these are the two messages moves so um yeah front lever you have the basic power i guess through the whole the pulling because you need like the strong upper back but also all your core work so front lever should be uh an exercise for you that's easy to maintain i guess right yes yes i never work out only you know like today i will practice front lever no uh one day you know i decided to do front lever man and i did front lever uh i then had uh workouts you know teaching myself to do front lever because you said it you said that uh strong upper body you know strong abdominal area and i think that's that's something you need to have if you want to do a front lever okay so if somebody asks you yeah can you uh tell me um how to learn the the front lever what would be your advice from your standpoint now you're not aesthetics athlete but from your standpoint right now uh first figure out the basics you know you need to complete basics you need to improve uh pull-ups you need to improve dips you need to improve uh push-ups you know and when you feel comfortable doing i don't know maybe a few sets at least 10 reps for pull-ups you can start thinking about something uh with statics because you know you know by yourself you know those moves are not are dangerous if we are weak you know for the guys that are doing that over is that some that spits a piece of cake but for beginner first uh complete basics you know also strong abdominal and after that you can do something like frog stance you know you can use a rubber you can you know some some things that will help you to do that you know one leg front lever or straddle front lever and but basics first always always whatever we do basics first okay um what are the the exercise for apps that you would recommend like in general not not only for front lever but in general what are the exercises that you do in every training or that you recommend to every athlete i'm doing a mix of different variations of sit-ups and the plank you know the classic basic plank and the side one side plank you know the hold and wraps for plank and for sit-ups you know sometimes i'm doing i'm counting and sometimes i'm you know just putting my stopwatch you know and just doing that two minutes or more also the crunches you know and uh and uh you know set same same like this previous two so that's of course i forgot to say that the every ab workouts when we are holding the bar you know like leg raises uh knee raises uh toes to the bar and vipers and yeah i think that's it not easy you know when i'm doing it on the bar but i think the best results are when we are doing ad workouts on the bar okay the the power of basics for me is that i can say now yeah um urosh um can you perform a human flag for me and you can just do it without practicing it is it is it's like this like can you do a human fleck like this uh i haven't done human flag for years okay yes but for years man i will try this summer you know i said to myself i will try this summer but i think maybe you know few days jumping on the bar uh i will complete that okay because like for me there are a few exercises that if you have like a really really good basic strength stable tendons stable joints um and like uh you do the good numbers of pull-ups dips muscle ups push-ups you can like you can do a human flag or you can do back lever these are the exercises that um i think like you don't have to train for specifically that just come if you are like the strong body yeah yeah true so um yeah i think the same yeah um your opinion on on weighted reps like uh weighted workout where does it help you uh why do you use it um yeah tell us more about weighted calisthenics okay so my best friend is doing weighted calisthenics even when we're speaking right now i think he's on his workout so yeah uh i think uh weighted weighted calisthenics can be good for some part of the workouts but i think they're not you know like for the people that wants to build and uh to stay on the endurance and uh maybe uh for explosive workouts they're also not good i'm talking about the you know the not like uh lower weights you know like uh how can i say that man uh if we put 10 kilograms on pull up or muscle up that's fine you know but when we use 60 kilograms for pull up you know for a few sets i think that's that's bad for endurance so that's fine for people who want to build strength you know who want to build one rep box you know who wants to compete in those categories but for me and the people that have same goals uh that's it's not you know that that they can choose because it's for strength man true and this is really interesting because it really um slows down your end endurance right exactly which is which is quite interesting because if you tell this to a normal person uh he would think oh maybe it brings some new like uh some new power i it improves but it's really it has something to do with the muscle fibers or uh why is that uh well i think you're when we're doing you know awaited calisthenics of course our body wants to build more muscle for you know incoming sets and rest because our body knows that next workout will be harder than previous you know we will put one here 100 kilograms on deep uh and we need more muscle we need more power for that and um of course when we are doing for a longer time a few sets with one or two reps our body is getting used to that so our reps in endurance will go down but the the the funny fact is that uh for a people that work entrance and when you decide that you want to test one rep max you will have a good strength you know uh i can use myself for example because recently i did uh deep with uh 110 kilograms and i never work out the strength you know but i have strength to do uh that kind of dip which is you know impressive for myself also to pull up with 60 75 kilograms and you know uh squat with 110 and i did it with 105 sorry my bad and uh for you know like for uh guys that work straight you know their they their endurance is going down but for other guys they're doing endurance uh strength will be always there you know so maybe the main reason uh body wants more uh more mass you know to maintain those kind of workouts and that slows you down interesting i already heard that in in other interviews i think with uh saiboth it was also the same topic that like power from endurance transfers to one rep max but not other way around yes i think it was it was him i'm not 100 sure but um yeah interesting topic definitely yes yeah true true uh try it um a question that was asked a few times um is about steroids and people asked yeah i had to smile a little bit when i read these questions which which which steroids do you take um do you take steroids like um they asked a lot of questions so like your your uh general answer to to these kind of questions because i think you will receive them as well i won't be the only one receiving them so um yeah tell us more yo man i have a full pharmacy over here man i can show you but um i think we can connect that with the story about shortcuts and people that that's those kinds of people that are telling me i'm using steroids they didn't work out even more than one or two years or three years but they never had you know like serious workouts and the healthy nutrition and when they look their self in the mirror the and uh when they read summer comments you know of course uh they will say you use steroids because they never tried something like that you know and and they never ask you hey man how long you work out you know there is 10 years man of workouts and uh all of the stuffs with nutrition you know and my you know daily day uh daily life shorts you know i i i had to do a lot of stuff you know when i was on the studies you know my uh private work and uh everything else man but you know when you have a strong mindset you don't mean anything you know i mean the steroids are i mean i i cannot you know approve those kinds of things only you know only the bodybuilders that are going to are no olympics i mean okay you can use it i mean you all look like that but that's something i i will never approve and my theory is only the hard work like number one and the second thing is good and healthy nutrition don't blow your head you know with the numbers just eat healthy and work out hard work out smart and be patient you know the patient patience is that's the big thing true i think i think the most at least you you had interview i mean most of them are five plus years of experience so they had they have the same story you know just be patient man may i ask how do you feel when you get asked this kind of question is it like the confidence yeah you see it as a compliment yeah yes man because uh they're they are telling me that i did something that they think it's impossible so that that's like a medal man thank you guys i appreciate it okay yeah because like yeah for for every person that don't believe but you know want to learn i'm there to help i'll give them advice i'll show them workout routine you know i will tell them my story and i think after that they will start believing it's possible it's not easy but it's possible true well okay i think yeah thanks for for telling thanks for uh being open to this question um yeah no problem yeah it's a it's an interesting thing and you see like there were at least like five messages five two seven eight uh and people are thinking about this so it's it's cool it's full of those kind of messages yeah i can imagine um yeah let's go to nutrition uh what what you already said organic food food from the region you don't count calories but you try to eat healthy in general is there some general nutrition advice that uh you want to add for the for the listeners yes so the main goal is to start eating healthy you know you need to trash all of the junk foods i mean not at once but you know slowly you know day by day month by month you can decrease the amount of bad food i can say and that will be good for our health uh for uh our performance you know and for everything uh because you know we all know what they put in junk foods and something like that but you don't have to waste your money or on something or on supplements uh the last last year i mean i'm using the whey protein but that's the story with my sponsors it's not important but i think the main advice just eat healthy just eat organic i mean there is villages are around us you know people are selling you know fresh milk you know cheese and eggs and chickens and cow milk whatever i mean that's the reason i think um my nutrition is uh that i don't have to count calories you know i know what i eat i know how good that food is so what's that that's the all all about about food you know and uh but um but i'm always telling people man work out like number one you know like uh fitness instructor instructors or personal trainers don't agree with me and my channel because every time we said we say uh guys like work out number one second is the food and they don't agree with that but because uh you know um why some of the people start working calisthenics because they don't have money for gym you know so they went they go to the calisthenic park and start doing some pull-ups and push-ups they also don't have money for food for uh i mean for a good food you know for um they can eat basic stuff and that's the reason why we're telling them uh just start work work out man and everything will come in place true um do you do cheat days i don't know once in a month once in a year whatever yeah man i have i have maybe a few times in a month and even every day i think i take some kind of cookie or something with the sugar that's fine by me because i'm not counting calories and i'm working out cards sure and for you like the the majority of food has to be good but if there are like a few things in between a few like cookies or one cheat meal per two weeks i don't know that's okay for you that's okay man you can go to the you know like junk food chains and you can eat everything from the menu okay uh yeah what are your next goals in this interview you talked a lot about this summer i am already hyped for this summer because yes you announced so many things this summer uh but uh what are the goals that you are working on right now okay my goals are uh are going for uh pulling of course uh first i saw that there was a guinness world record uh i think the most muscle ups in one hour i think i'm not really really sure but i think the record is 238 in one hour something like that you know and i will i will go first for that first uh first i'll try how many uh muscle ups i can do in uh 15 minutes and after that i will chase the guinness and uh i will chase also for a pull up soon i i'm done with the max collapsing one hour man i'll i think i'll never do that because after that man 10 days i was like zombie so i think i will chase something that lasts shorter like some crazy sets some something that was that is uh with the guinness records i mean the muscle ups are fine i i never tried to beat the guinness world record in muscle ups so i will try to beat that in one hour but pull ups no and i don't know something like that yeah sounds good so i saw a max throw uh have a lot of the records with the muscle ups so so pay attention max if you're listening to this somebody's coming for you yeah i'll try this do you do also uh also workout in rings or are you like uh specialized on the bar no no no rings only the buy okay i could drinks for fun but never working out on the rigs okay just the beat biceps goals yeah only that yes that's the i think the best bicep workout you can do man true true um yeah and the last question for this big part of the interview uh where do you see yourself in five years from from now uh i see myself as a person that will change uh a lot of people's minds you know to put them away from the bad side of the streets and put them on the good side of the streets that that's something i'm doing even right now with my friend on our youtube channel you know we are trying to teach people how to work out how to grow their body how to improve their mind so uh i want to improve hold their story you know i'm building my brands that can improve uh people's bodies and mindsets you know you can see the logo over there uh yes so i think probably something like that uh but who knows man i'm also you know like uh mechanical engineers so maybe i also love that part of my life and maybe i will you know do some mix of these two things nice yeah i'm here to help man sounds really great uh good luck for that and uh yeah we are coming to the quick questions quick answers at the end of the interview pizza or burger a burger are you a dog or a cat person dog man always dog do you have one no but i will nice uh do you have a favorite location for holidays uh whoa man uh i have a lot of maybe uh uh portugal uh uh saint petersburg uh maybe rome uh there is so many cities man but do you prefer the cold or the warm uh warm okay same here most most of the time fam um yeah do you have any athletes that inspire you for your workouts or for your goals um i have a lot of them i will start with the legends like zeph beast mode uh honeywell and of course there are also bar brothers and the modern athletes like oculus and max cyborg uh vitaly uh vadim i mean there is a lot of them you know i'm watching all of them all right they they are huge inspiration to me that's great uh do you have a hate exercise and a nightmare exercise an exercise that you you hate when you have to train it or when you have to do it i have the most hate i have max pull up silent hour okay but why why was it so so bad uh because you know like i was feeling so bad after that you know my hands were shaking next three or four days you know and you know like my whole whole arms was were like they're not mine you know so i i i didn't work out the next seven to ten days you know i was just you know relaxing in my bed you know and that's something i hate about those kind of sets you know and the preparation uh was i think 10 to 12 months and every workout was every minute on the minute man 30 minutes 20 minutes 45 minutes disaster man yeah so i think i'm pretty sure never again well i like i feel that this is a a misconception or a mistake that a lot of people do um i can just speak for myself in this point during the week when i have to work a lot i don't always make like the the big training so i often like only do 30 minutes uh every minute on a minute uh workouts um so um but on the weekends when i've got time i do like big workouts and after these i'm like sore for three four days and i can't really work out um and this is something that i see on other athletes as well that they don't get the regular workouts in but when they work out they work out really hard and then they are so sore that they can't work out for a long time is this a mistake that you see a lot uh yes yes yes but if you plan on workout smarts i mean there is no way for uh some big store or something like that but uh that's something i felt after uh one hour max pull ups i was sorry or seven to ten days and i uh i didn't you know work out because because of that but yeah i i see that a lot of time in the gym you know guy come do all of the exercises in our workouts and next two days he's not showing up and the third day he came man i have pain in all my body but yeah that's that's the mistake yes so in a normal workout at many how many percent are you working out are you like performing at 80 percent or is it only 60 percent uh except monday i'm working out on my maybe 70 percent only on the mondays i'm doing you know max uh pull ups so i think that's at maybe 95 oh my camera because your your last youtube video where you did the 100 pull-ups at 200 push-ups in four minutes 40 42 seconds this was 100 right yes yes i gave all of all of myself so it was just before for the for the youtube video in a normal and that was all for that day i didn't work out after that so that's all and i bet you you still felt sore the day after right yes the day after it was yeah i was sorry but i i did that on saturday and lucky uh lucky stuff is that on sunday is the rest day so okay that was perfect timing awesome so your recommendation to somebody wanting to improve in endurance i forgot to ask this question during the interview your main as i said your main advice to somebody wanting to improve the strength endurance what is it like uh how at how many percent does he have to work out during a normal workout what what else do you want to say uh most of the time you're not giving your max you're keeping that for uh big moments and uh we need to you know we need to change our workouts like uh mistake is if we do you know like regular workouts like five sets 10 reps pull ups 5 sets 10 reps dips whatever we need to put some pyramids to put some super sets some every minute of minute but everything in its time so first start with some basics like make the pyramid uh uh one two five and back to one and in the time we can improve that to seven ten fifteen whatever uh and the main thing is that chase uh as much reps as you can with the lower rest that's the whole thing about endurance you know just try to improve reps impro reps max traps max reps and after that you know just watch uh for a rest rest needs to be short you know because uh when we are doing something for endurance we don't have a that luxury and that's that we can you know rest for a longer time period makes sense um yeah coming back to the quick questions do you have a favorite book that you want to recommend it's it's not it's ungrateful to you know pick up one of one book so you know but i mean people can start i love history man you know so uh i'm enjoying reading something about from roman time and uh there is a lot of books you know that's you can calm your mind you know and learn more what hap what happened in the past you know and why i also love that period is there the in that time there was a lot of great uh imperators and the great generals that made some smart moves and we can learn from that so my advice is you know like pick up some history book and learn something and i think that that can help us a lot when you say this i have to uh i don't know do you know the book uh 48 laws of power by uh robert greene i think um no i don't know that book but i'll let's write i'll write it down i think you will love it because it's just about um moments from history uh from rome from uh i don't know napoleon whoever like from uh big people in the past and what we can learn from then like a universal laws of power but i think you will like it um but i'll send it to you after the interview and also for the people that's good for the people to write down the name but you can still send it to me later yes yes and it's also the link is in the description so people are not curious and then they don't find it um do you have a favorite calisthenics event that you've visited well my goal uh before this uh crisis with the you know everything was to you know attend to uh international competitions you know outside of serbia but you know what you know what happens you know so uh i want you know to compete in the in the europe or whatever what place it doesn't matter you know i will try to do my best you know because i was all around the serbia and i think i'm ready to move on right maybe some world cups we'll see okay nice uh and a really difficult question if you have to decide for the rest of your life um to decide between um pull-ups and dips only you are only allowed to do one exercises for the rest of your life what exercise would you take but i know already no no no no no no yeah okay yeah then that is not difficult okay um and the last question uh do you have a message for for the calisthenics community do you have a message for the the people listening to this okay guys uh it's not it's not easy uh never be easy and people will always you know try to play with you that you cannot achieve anything you cannot you know improve your body that you will not be able to improve your mind but with patient consistency you know and the hard work uh you will you know succeed you will improve everything you want and you will become a better person so you just need to believe in yourself you need to put everything you have in your workouts in your daily routine in your school uh in uh you need to you know spend the quality time with the quality people around you so uh i think you can achieve your goals you know just be patient and work hard on it and you will complete it simple as that simple simple but not easy but simple yeah awesome yeah uh how can people find you how how can they get in touch with you okay uh they can uh uh get in touch with me with instagram it's i will spell it uh urls underline i think i think that was good yes it was perfect so yeah yeah uh you can contact me there you know i will be more than happy to give you some advice you know or whatever you ask uh and also you can find me and my friend on our youtube channel it's uh back to the basics uh or you can just put my nickname in your search and my video will jump jump on so we have a lot of you know good advices on the channel for beginners for more advanced athletes you can find pretty much everything there for workouts nutrition whatever you want lifestyle uh you can contact us there and we will be more than happy to help awesome and you also i think uh you also offer some kind of uh workout plan uh coaching don't let me say it wrong but uh yeah for the people who are more interested in that can you tell us more about it yes yes we offer uh workout plans and nutrition plans we do not we do not offer uh online coaching uh we are making the calisthenic workouts plans so uh every person is individual so uh we are making the plan uh when we look into the data of that person you know like her age and goals and what he can do what he cannot do whatever and every plan is for himself so uh we are making the calisthenic plans also we are making the uh gym uh plans because uh they know a lot we know a lot of uh about the gym so also a nutrition plan and all info you can find out uh just send us a message on instagram or you can find us on our youtube channel awesome all the links will be down in the description whether you listen to this on youtube or or on the podcast everywhere you will find uh the the links to instagram and youtube and uh yeah we're coming to an end thanks everyone for listening to this till the end you can finish the episode and have the last words afterwards first of all i want to say thank you a lot for your time that you uh took the time to take this interview and to share so much of your advice it was really a pleasure to get to know you better and to learn about your workout advice your nutrition and um to also have this small motivational speech at the end it was really nice so um yeah thanks a lot for that and also thanks a lot for everybody listening to this till the end it's been again a longer interview which which you always enjoy and i hope you can take a lot of value from it and yeah don't forget to give it a thumbs up if it helped you if you stayed through the whole episode and yeah urosh you have the last words i'm saying goodbye and thank you okay philip thank you for uh this interview i hope we can talk again after some new records you know yes after this summer and uh thank thank you all the viewers you know that are here till the end so uh keep up with your workouts eat healthy man and everything is fine.