NIKOLA VEJNOVIĆ | Combining Endurance & Streetlifting | Interview | The Athlete Insider Podcast #51
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How to combine endurance and street lifting in one athlete we had an awesome interview with nicola from the youtube channel back to the basics after the great feedback for the interview with urosh ashkev we are now happy to have the second leader of the youtube channel here nikola who is sharing a lot about his workout about his nutrition and how it's possible to combine street lifting and endurance in one workout schedule when you have a very strong mental strength you will pass every challenge in your life again you can find all the topics that we talked about in the youtube chapters and in the youtube description enjoy the advice from this beast your gorillas welcome to the athlete insider podcast by GORNATION my name is phil and today's guest is the serbian street lifting and endurance beast leader of the youtube channel back to the basics nikola veinovich which also known as kines i hope i hope that i pronounced the name approximately right welcome to the show nicola it's nice to be part of the interview with you thanks for taking the time how are you today very well very well and i i am always something like that awesome yeah everything is good we don't have like it looks that you have really good weather in serbia is it right yes yes yes yes it's it's it's sunny day yes wow okay here in germany it's only raining so yeah happy for you then i know i know great uh yeah let's start with the interview um how do you present yourself who are you what do you do uh when we talk about the calisthenics that is i can say uh one of the most important thing in my life maybe i can say the most important because i uh i i spend too much time thinking about it without time doing it after after training before and and so on uh my name is uh as you can as you can see nickname is for strangers and um i can i can present i can present myself myself as a a man who is uh very consistent and dedicated and dedicated to things that he's interested in and uh he doesn't doesn't uh interest it uh at all for things that isn't uh interesting at all for me personally okay so you're somebody if you do something you do it with one hundred percent you do it uh you do it with full energy right yes yes that's the way you can say that cool nickname kines do you want to tell us the story because uh when we did the interview a few weeks ago with urosh people asked yeah interview the chinese and i was asking myself who is the chinese and like now you said kines is your nickname and in serbian it means it means the chinese right yes it means the chinese when i was very young at my uh seven years old i was in school and uh i have some uh i don't know how to say long long long hair but uh uh really thin i don't other kids uh think thought that is uh something like uh chinese people have always and that's uh that's a mistake that's pointless but that's the reason why uh they started to call me keenes and chinese uh when we talk about english uh and they started to fight them with my head and that's the reason why uh they increased to calming guinness and after that i i i i started to love my nickname okay wow and uh how old are you today i am 24 years old okay and how heavy like how many kgs now i i am 87 kg 87. wow and uh i'm uncut i i was a carrier i was 90 91 92 kg when uh and how many kilogram uh sorry how many centimeters my height is 182 centimeters okay wow so uh you're like really heavy for your for your height yes yes yes i have a very big appetite and i think it's the main reason why i carry and i uh train hard all the time and that's the reason why i'm not fat i think when i uh finished my uh i i stopped to work out i think i i i would be fat so for you it's easy to gain weight but uh more difficult to to lose weight by genetic not i was very thin i was very thin but i uh for example seven years ago i wanted to gain mass not muscle mass but mass is if it's fat it's good because i was uh 63 kg and after that my metabolism is changed and that's the reason why i now can get mass varies and the other thing is my appetite which now is very very very big and i can i can eat everything so you say that it's possible for uh for a person who is like more thin and who is has more difficulties to gain weight to change his metabolism just by um uh like getting his body by eating more over a long time yes when uh when my body is sad that's enough uh of food i i i ate twice after that i s i twice that for example if it's good for me to eat six eggs i ate 12x and so on and but you do this for your performance or do you think that's that's healthy no then that was uh six seven years old ago i i only wanted to be uh more more massive because i was a teen and now i i can uh i can increase my mess and i can go down if i want but uh for my mind is more difficult when i should go down because of i'm because of loving of eating very much and do you eat clean or do you also eat junk fruit food when it's winter i i eat when i whatever if it's it i cheat if it's not it clean but when summer starts or before summer for example two or two months before from uh from april i started to eat more clean and about on june i it completely clean and that's uh that's last three or four months and after that again i i i what i love and there's a reason that repeat there's a thing that repeats yes nice um we will get into detail also for the nutrition uh later and for your diet first of all tell us the story how did you get in touch with the sport how was how were your your beginnings in in calisthenics um yeah maybe you want to start really at the beginning of your workout i started training on may 5th 2013 at first week i started with three sets of 20 push-ups and soon i do more and more sets and after two weeks i did 50 sets of 30 of 20 push-ups after that i decided to decrease number of sets and to increase number of reps and i started to do uh three sets of 35 push-ups with pause about one minute and 30 seconds i think whenever i increase reps by five number uh five reps i uh increase pause for 30 seconds i think if i uh memorize it's good uh in the main time i started with pull-ups at the beginning i could do five pull-ups with bad form and uh started doing armstrong's pull-ups plan that's for beginner the best pull-up plan uh after eight eight weeks i could do 23 pull-ups also with bad form because in six five to six last reps i was climbing uh and i didn't go all all the way down uh also with and about 60 wide push-ups with form bad but not that bad and my training for push-ups was three sets of uh 50 to 60 reps uh one year after i started calisthenics i i know that i did 60 reps but in in time between i'm not sure with three minutes last rest uh i was doing that kind of training all the time until i met ask one year uh after i started with calisthenics at that time i already could do five muscle ups with only one rule doing uh in my bottom transition that was the rule for masala climbing is uh something that okay it's good in this period of time and after i met ashke who already was beast in every sense of the world i started doing andrews work out speeds pretty fast gaming great physique and my endurance was seeing significantly improved there's their short story after that i started doing more and more endurance and uh last winter i started with with absolute strength and so on so just last winter you started with the one rep max or like an absolute strength max strength yes yes yes okay i can imagine that you progressed really fast because you had a really good basic uh strength from the endurance right yes yes but i made some difficulties about uh my training plans because i wanted to be for shortest time to be to reach something very great there's a mistake i i knew that's a mistake when i started that but i was thinking about probably i will do it for example eight weeks and after that i will do some rest time which which will me recover enough but i'm uh i was wrong calculated so you mean that you injured yourself or that you uh made less progress yes yes i have a an injury not bad injury but the injury which is enough to uh that i must stop doing that uh i have an injury in my brachioradialis or right arm and uh i i started with 200 max of 95 kg on deep and after uh eight weeks i i could do uh 110 kg and for pull ups i started with 60 kg max one rep max and after eight weeks i could do 65 kg or max with training for him um and uh there there was that there was that uh injury and the recovery of that injury uh lasts for i think six weeks and after that i started again yes i lost uh too much time because i made that mistake so if you could go back right now or give advice to the people listening it would be to have more patience and to start slowly like in small steps i can i can say that uh the the the more important is to the workout plan uh make for from your head not from your uh wild body hungry for strength okay so like making really a smart plan with uh realistic and not optimistic uh goals and numbers yes i i did it after that and everything was uh better much better but after uh 30 weeks i i did only workouts for up source trend 100 max i should test myself again and i could do before that test i could do 115 kg on deep and uh a few days before before on my regular workouts i i did four reps of 150kg on deep and in last set and seven reps with 100 kg and i'm 100 sure that i can do can go up with 120 kg and maybe can go up with 125 kgs but one day before i should try my new personal best i filmed a new video on my youtube channel where i did 900 push-ups and that killed my body i have a very big muscle pain that which which lasts for seven days honestly i could i couldn't go up from my bed we're in push-up position i should roll to my back and do crunch that was very very big muscle pain pain and after that i try and i i lose my strength in that recovery process which lasts too long and i couldn't even do 150 kg maybe i couldn't do 115 which i could do six week before that but i didn't i didn't try that because i was upset enough because i i i didn't success to do 120 kg there's a story do you have the situation uh more often that you're like you're uh because you in in your youtube videos you do like crazy performances like it's really insane the the sets that you do the workouts that you do and um do you sometimes feel that your youtube career is um slowing down your progress as a as a as an athlete or like um slowing down the the progress that you make yes yes yes i know what you want to say yes but well uh that was in there in that situation i knew that uh in situation that someone else uh want to get advice for me that is it good to do 900 push-ups one day before the issue test i i would say it's pretty crazy so stupid and uh i did it and now i i couldn't believe that that i did it yeah and uh another question that i have like um you do street lifting and you do like like a really one rep max or like um low rep numbers high high um higher weight um intensity uh and on the other hand you do like really high volume with endurance um does do how is it possible to combine these two things is it uh is it your long-term goal to combine both uh now i started for yeah from yesterday i started to combine that i make a hebrew workout plan for uh for street lifting and the endurance but before that this that's the reason i have i had uh that that much muscle pain i didn't do high reps for seven months um and uh now i will uh do two workouts for uh absolute strength two for endurance in upper body one for lag absolute strength and one for four leg which will have more volume okay and do you think uh you will progress quicker with the combination of both or do you think it will go slower but you will grow in both areas i i think that there are pros and cons but i think that when i when i do all the endurance i have a pain in my tendons and so on when i when i do only training for for one rep max i have for example problems with my uh recovery time that i i didn't recover enough to do uh good enough next workout something like that that's the problem and i think when i combine uh that two things but uh work workouts shouldn't be 100 every workout from 80 to 90 percent is good enough for every workout 80 to 90 percent yes and when we test ourselves uh it can it it should be go 200 and the a few for example two weeks before one week before we should start there that's the time when we should go to 95 okay interesting so um yeah let's go back to your beginnings in in in the sport um so you talked about your first muscle up um how long did it take from the first workout ever to the first clean muscle up for the first muscle up with both hands transition it's it took me one year but i didn't try when i tried for a first time to do muscle up two day after that i did so okay i think i could i could do easier because when i do first muscle up i already could do uh 25 pull ups with yeah so um if you have to give a beginner advice to learn the muscle up what would it be we made youtube videos two youtube videos which is very useful for muscle up and um i cannot say something by words they can go and check the videos and a lot of people will learn us a lot by following that steps we we show and that we use does it have uh english subtitles i think it's uh yes okay cool then uh we will put the description the links in the description so people can check it out um when you started working out uh the main goal was to um you said you wanted to increase your mass uh like what was the your main goal with working out with doing calisthenics was it to learn cool skills to i think i can already i already know the question but the answer but um is it is it to have like really high numbers to become stronger to look better to have a good physique what was your main motivation to do calisthenics at the beginnings i only wanted to be more massive and i do i did calisthenics because i i tried to do workouts in the gym and after three months of working out in the gym i noticed that my pulse trend was very decreased because i couldn't go up to pull up and call that for for example two to three seconds like i could go up and uh after go ups uh go up uh go down by because i i didn't have enough strength and there's the reason i i chose calisthenics because i wanted to be strong as my body looks okay so when you did your workouts in the gym you already had built a good physique yeah like you already know that that was uh six months after my beginning okay okay and after after i met after i met oscar i i decided to go to go only with palestinians because he uh he was bigger than me and uh on about uh eight percent of mass of uh body filter city eight percent and that's the reason why i i was fat for example 15 body fat well so he motivated motivated you with his physique and with his performance because he was strong and nice and uh did you think in the beginning that you will become that strong like that you will reach the level that you have today yes yes yes for you it was always possible it was your goal to become that yes yes yes of course i uh now if i also think that i will be better and better and better because i know that i will be in the game forever for the rest of my life and i know that here is a huge space to be better sure and you see you talked about uh that you have like uh problems with your tendons uh when you do endurance which is something that i hear a lot of times but and also experience myself if like there is a workout with uh 700 1000 reps or something it's a problem with tendons uh is because we do reps uh with too much explosive power that's the main reason if we do it slowly we we didn't have uh or how to say we yeah we don't want to have that we wouldn't care yes yeah okay so so if somebody does a lot of reps but does them controlled uh he doesn't have problem with tendons yes yes i'm sure yes okay and the explosiveness is because you let yourself fall into the joints or what is the um what is the reason that the joints hurt for explosive reps uh when when we for example do pull-ups and do it for with uh maximal extruded power when we go down uh the gravity will result that our tendons will be tightened too much and when we repeat it uh very much too many times it will be uh it started to be painful and so on my english isn't good enough to no it's good to describe it for example in in arm wrestling the goal is to um to strengthen the tendons and to make them thicker and thicker is it possible with and is it the goal for a calisthenics athlete as well uh to have strong tendencies really big big uh big uh strong tendons i know that arm wrestling our resting much more uh problems with thanos that damn it that i i i could say that um it's very good to have strong tenders but tendons can be improved much slower than muscle and we couldn't do anything about that true that's true yeah people also asked if you ever tried um to do statics or even dynamics uh if you did some some free stuff dynamics not no no that's definitely not for me but statics yes uh four years ago i started with oscar we make a decision to learn to learn he he could do front lever i couldn't and we we make we made the decision to uh i should learn uh front lever and uh straddle planche and he should learn uh straddle planche we are both to succeed in that in two months i think and after that i could do uh stream pledge push-ups but when i stopped doing that i lost everything and now i can do front lever for about 15 to 20 seconds so every time but i i don't practice practice at all i have a very strong uh back in uh that uh central back i have uh it's very strong guy i'm i looks like turtle and when you look to me for uh beside me okay but the straddle planche was uh it was lost when you stopped uh training it right yes after after two weeks i think i couldn't do and when i uh when i learned that i could do five seconds very good for him and after i after two weeks i didn't practice that i lost everything do you think it's uh like everybody loses the throttle planche if he doesn't practice it or is it because of your genetics that uh i don't think it's my tracking but uh i i i didn't put enough time to master this trail planche i learned it uh for example on may and uh i stopped doing it on june in one month okay that wasn't enough time to master it yeah but still still impressive uh so um yeah again um like we we already had a lot of athletes in in the podcast who were like um big um big fans and um yeah off of basics like of uh that basics build the the base as it already says basics built the base for like uh for good strength for also statics for example and uh if you learned the throttle planche for example in two months if i understood right um that's that's this uh the the proof that's the uh yes yes yes it is it is it is i have a very long arms and uh it was easier to me to learn the stereo plunge because i could go to with my hands uh very low okay ask ask he had more problems with that than me okay good for you great um yeah if if you would have to decide today um only reps bodyweight reps or only waited uh for the rest of your life what what would you choose i can i can choose be uh i can choose be between uh uh in in uh uh one thing if i do if i chose high reps uh there is great physique uh great endurance great explosive power and uh great condition uh well if i chose uh only street lifting i will have only absolute power and that's the reason why we'll while we'll always choose endurance between uh that uh so like the street lifting uh doesn't give you the physique that you're aiming for so great physio means nobody said percentage or last summer i i was i think on about nine to ten body fat percentage and uh i was on 88 kg i was looking uh very very good the best in my life uh well i was when i started to do street lifting uh i gained muscle but i lost some uh i gained mass but they lost some muscles and that's negative for me when we talk about physic okay nice um so um yeah we had some i think we received a lot of questions from young listeners and uh one like a lot of listeners asked how to gain muscle with calisthenics because it's um i think if you have if you have big appetite it's easy that's the main thing but you should you should you should do high reps uh training should be very very hard for your mind and that that's uh that that's the reason why endurance is hard that's more hard for your mind than the scar for your body i'm 100 sure that is uh that that is thing for everyone else not only for me okay so if we um now if you use if you see yourself now you were 63 kg i think you said uh as a as a adolescent as a young young young 16 years old yeah 16 years old um so um back then like it's easy to say yeah you have to have big appetite um but uh like um the the secret formula that you say is high intensity workout so like a high um high workout volume high volume sorry reps high volume high reps um and eating a lot the the same combination leads to muscles yes yes yes i'm sure anti clean okay and did you ever have problems like um to eat a lot to eat enough to eat the the big portions even though you didn't have the appetite in the beginning uh yes that was more hard doesn't work out in that period of time to 2014 i trained uh from four to five hours a day and uh i had five very big meals was it was it the good way so was it good to work out that much i think i think it's not because uh the best uh athletes now i i'm looking at uh you know street workout athletes like i i gave i gave them uh respect not by their looking but by their performance endurance strength and so on and i think that isn't good if you want to be good in street workout in reps in uh strength but if you want only to be big it's good way okay now i wouldn't do that i'm sure okay um yeah then we had a person uh ashkar asking do you work out abs you yeah yeah i didn't work out i didn't work out uh absolutely while i doing uh street lifting but i i'm starting now again last summer i did two two workouts per day for my abs well this summer i will do i will do the same stuff you said two workouts per day or yes but that that is small workout eight to ten minutes for my abs on the on the floor or what do you do for the end yes on the floor one workout when i uh go up from my bed on the floor and the other after a regular workout on the park uh on on the bar going off with my legs okay nice um what is your opinion on mobility on stretching mobility and stretching when when we talk about stretching for a faster recovery it's uh it can be pointless i'm not sure i do it after every workout but i'm not sure if it's uh if it's uh actually good for uh recovery faster i'm not sure but uh when we talk about mobility it's very important when we talk about push people like me they are they they have more strength in push it's a very big chance to have around the shoulders and that's the reason why you should uh before every workout do some things about your mobility for your shoulders hips knees and so on okay um yeah question from a 15 year old listener we as i said we had a lot of young listeners um somebody asked is it is it good to work start with calisthenics at 15 years old or is it too early um yeah what is your opinion on starting with calisthenics early is there something that people should uh take care of um something that people should uh keep in their mind or can they just do whatever they want the best uh gymnastics started from six to seven years old i think the best uh period of time for uh calisthenics is to start uh when we are at uh 14 to 16 years old he is 15 years old it's it's good to start okay and what do people have to take care of um because i remember like really bad form push-ups hurting elbows hurting uh wrists like uh what what is some advice that you can give in the beginning but if you don't have enough strength uh you should you should make some compromise be between four and your current strength form uh form shouldn't be uh dirty that that that makes some injury to you but uh also form uh didn't have to be great in every workout in every set in every round i'm sure 100 when we when we talk about the strongest people in this sport uh everyone trained with uh not perfect form true that's really important what you just said that um because there are a lot of comments for uh like a bad form or something and it's good to have a training form uh to maximize the strength and to really go to the limits of strength and not only take care of form but it's the form shouldn't be that bad that i don't know the shoulder isn't a bad angle or the the elbows are you must learn it you must learn it your your body must learn it what is the form you can do which isn't perfect but from which you will get the more gains true can you tell us more about your current schedule for the week so um you just uh started it with endurance again um and combining uh both now you set uh two uh like uh you're you already told your split um so how you split your uh your workouts can you go more into detail how does an endurance workout look like how does a weighted workout look like uh monday is uh for uh straight lifting that that is for uh pull-ups dips and squats with additional weight reps range about three to five reps uh five sets for example how much rests between the sets between uh as as many as you need okay so for example five to ten minutes okay cool uh towards the second day is a endurance workout uh now i i i i tried to to gain back my old endurance and i i'm doing uh old workouts where i have time uh which was uh an indeed period of time when i when i was the best when we talk about tenders i i now i have time how many time i it tooks for for one workout to me and now i compare doing uh the same workouts uh i'm weaker about 50 wow than i i was yes that was uh on summer third day is uh for legs high volume uh four day is uh for pull-ups and dips and the fifth day is uh again injured so this is for us okay can you uh describe one endurance uh workout more into in in detail um how does it look like um yeah now now uh i'm only doing uh cycles pull ups uh dips and uh and uh push-ups and uh i i i'm doing uh 10 reps uh and 15 to 20 cycles yeah yes yes and is it is it uh in imam or like home how much uh rest do you do no no i uh i i i tried to to do uh as fast as possible okay last summer i could do uh 10 uh 10 pull-ups and deep stem push-ups and 10 squats uh 20 cycles for 25 minutes now i can do 10 uh 10 pull ups 10 deep stem push-ups 15 cycles in 28 minutes wow that's very worse so it's really that the street lifting and the um low rep range really destroyed your endurance yes yes yes yes really destroyed but my body learned that my body earned that endurance uh last year's and i will uh i will have back my endurance okay so you will you will become stronger than you were before yes i'm sure cool because when we when we talk about my one rep max now i'm stronger and for example if we talk about uh body weight exercise for example deep uh it's now it's less percentage of my one replace doing one rep body weight than it was uh last year when i when i was able to lift 95 kg now i am i'm able to lift 115 220 kg it's uh i could i already calculated it uh last summer one dip was 47 percent uh and now it's 42 and uh for example my uh my maximum number in one set dips uh last summer was 133 reps and now i think it will be over 150 reps sounds really nice that's cool um yeah you're in the game for a long time and you're working out for a long time you say that you're somebody who is um uh if he does something he does it for a long time and he's like within it with for 100 percent but uh do you also have these moments where you lose motivation so what do you do when you know right i didn't have that moment for for the last eight years wow because i i am thinking about training all the time it's impossible to lose motivation why do you think is that do you also always have like this big goal where you want to go or what is it yes yes yes yes yes yes i don't want i don't want to uh waste my time that's that's something i hate the most and uh there's the reason why i i was feeling very bad because i had that injury for which last for six uh six weeks when i started with straight lifting yeah okay um yeah let's talk again about your diet um can you tell us what you eat in a day how many meals right now how how many calories etc i don't know about calories about thousand five hundred to four thousand i'm not sure but i i eat uh meat uh chicken or uh force or uh i don't know how to seek cow but male cow okay thief like a male cow beef yes did i did i understand right horse of course of course is it normal in in serbia yes yes yes because here in germany you don't eat horse it's uh like uh it's uh yeah i don't know here in serbia i'm one of the rare person that their horse i i'm not sure okay okay uh and i ate about uh five eggs per day with some kind of meat for example dry meat of a pig and something like that and i uh every every every morning i eat oats with with whey protein and milk and banana and something i mixed recipes for that um and that's the main things uh if we if we think so if we think about vegetables here are for example beans corns carrots tomatoes cucumbers and so on okay there's the clean uh food and do you do a cheat day per week or per month or just when you want to oh so i did i did the three day when we filmed a youtube video okay and it has to do home one time okay um yeah supplements in general people asked about your supplement advice i started to use whey protein one year ago and uh i think it's very good but it it's not necessary if you if you don't have a money for that you shouldn't uh use that i i was working out for seven years without that and i was a little good i was strong and i had uh endurance and uh and everything that's it okay did you ever try creatine no no no that's uh i i don't know how to say on english but that that's the one thing uh i keep uh like something can boost me if i uh if my strength uh wouldn't go up i will start to use creatine for example i think it will be in two years so it's your joker when you stagnate yes i wasn't sure if if i can tell on that page yeah okay and uh yeah we also received the question from some people um do you take steroids or did you ever no no no no i don't i don't take steroids and the main problem with street lifting is uh steroids because i think uh the strongest athletes uh uses steroids and the street uh street forecast athlete in general uh was blamed for using steroids for years and they in most of cases didn't use turrets but now the the strongest straight lifter some of the strongest street lifters i'm sure they use this turret and they dirty or sport which was uh one of the purest in the world okay yeah that's a difficult topic because um like uh in street workout there is no control no like um no regulation as it is in other sports before competitions for example yes yes yes and if it if it started to be some regulation uh it always can be cheat with some kind of cycles with using circuit i don't have enough knowledge about that but i know it can be it can be done okay um yeah we're slowly coming to an end of the interview um maybe you want to share us a little bit uh what are your goals for this year so we have like uh right now it's it's mid mid may so you still have uh six and a half months uh or like even more yes uh uh two six and a half months for this year or what can we expect what are your goals uh my goals are uh 40 pull-ups in a row uh 100 consecutive dips in a row uh 150 kg additional weight sorry 130 kg additional weight on deep and 80 kg additional weight from pull-up and if i uh achieved uh only one thing of that i will be uh how to say happy uh satisfied happy yes okay cool um yeah we always have at the end uh quick questions quick answers uh what is your favorite food well my favorite food is definitely pizza pizza nice yes uh are you a dog or a cat person um i i love both but uh the funniest animals on the world is in my opinion cat cat nice uh do you have a favorite color black that's not color but i i am wearing the black clothes okay yeah me too um what athletes inspire you in history of calisthenics uh there are only one person which is uh bigger than the others the uh that is lord whitney he is huge he is 90 kg like me and he could do crazy stuff with his only one arm like one arm head banger if you know i'm not sure and uh if we talk about modern calisthenics i'm not sure because here is we can we we can speak about mix of uh few athletes that will create someone uh in my opinion is the best but the closest uh the closest calisthenics athlete to be the best in my opinion is i think with television okay nice um yeah do you have a favorite exercise a favorite um skill maybe but uh exercise in general favorite exercise generally i liked the pull-up the pull-ups the most but i wasn't good enough in pull-up and i decided to do uh exercise which is better for me and that is dips and now it's my favorite exercise i like this if i if i uh choose only one exercise that will be deep every time well do you have a favorite book uh my favorite books i have two one set of books harry potter and the other is davinci chord from denver okay uh do you have a what is your favorite music like your favorite music genre so i don't know some kind of hip-hop rap i listen that all the time cool uh do you have the best calisthenics event you've ever visited or or you've you've ever been there i i i i wasn't i was well i didn't to easy tell but my favorite characteristic event is kali game in german well yes so you're hopefully see you there uh one one time maybe when yes yes yes yes yes i'm sure 100. and the last question uh yeah what's your message to the calisthenics community what do you want to tell tell the listeners i think i think the main thing about calisthenics when when we talk about uh strength and endurance uh i already spoke about endurance but i will tell it again endurance is something uh which will uh your mental strength uh go to the no no lift to the next level and i think uh that uh everyone should know but uh it's very hard it's um more harder than uh when we use or only strengthen our trainings there's a thing i think uh everyone who started calisthenics should know because when when you have a very strong mental strength you will pass every challenge in your life i'm sure about that and that there's a thing i i think everyone everyone should know and when you know that you after that you chose about strength or endurance and you started with calisthenics so when you do endurance nothing can stop you in life because you have the the mental power yes yes i'm sure i'm sure i'm sure awesome yeah uh how can people get in touch with you where do they find you we can put all the links in the description but you have instagram thank you uh i have instagram and uh youtube with my uh big friend ashke uh youtube is back to the basics and instagram is and we keen as double double perfect we will put everything in the links and uh yeah we're we're at the end of the interview before you can uh say goodbye to everyone nicola and yeah end the episode i want to say thank you to everyone listening to this till the end it's been almost an hour of interview a really interesting interview thanks for sharing so much from your workouts from your experience and uh yeah it's it's it's been thank you for for calling me yes yes the pleasure is is mine i really hope to see you once uh in germany otherwise uh yeah maybe maybe in serbia wherever yeah so um yeah thanks everyone for listening to this if you liked the episode give it a thumbs up and if you have another interest interesting uh interview guest leave it in the comments that's nice and yeah nicola you can say goodbye to everyone goodbye.