80% of the muscles isue on my body are because of this method that I'm going to explain to you I always looked for what's the best thing possible and in order to find the best thing possible what do you do you speak to the best athletes who achieve the highest results possible I did it I didn't speak to one not two not 3 4 5 6 7 I spoke to 18 top athletes who achieved world record who achieved highest strength possible and now the last three to four top top athletes instead of having some consultations
let's say 1 hour call I ended the call early because they didn't tell me anything new and they're even impressed by the fact that I can work on weighted pull-ups weighted dips and train skills in calisthenics at the same time and progressing both at the same time and why they're impressed because this has been almost impossible throughout the years it's too complicated to structure your workouts because you need to have specific methods in place and specific turn out of turn workout structure in order to do this so this is what I'm going to go through
in this video and how also most methods that you hear about on social media fail and will only get you average results it's not just about telling you that's the way you need to think no it's about convincing you why this is the best thing and there's no other way so I need to give you kind of 5 to 10 good points to why if you don't do this you will never get to where you want another thing that we're going to go through genetics genetics is not as important as you maybe think and the
biggest importance is the muscle structure yeah how the muscle looks when it gets big getting bigger getting stronger is something everybody can do so even if you look at the top strongest athletes in the world anybody even people with worse genetics than average can achieve at least 80% of what the achieved if they take everything as seriously as that guy did 80% that's an elite level so the best proof is that people all the time because they see me on social media they see that I'm doing well they're like bro very good genetics the crazy
part is that because I hear all the time I even started to believe I have good genetics until after all these years of gaining knowledge of getting strong achieving results for the first time I started to coach people and guess what every single person the coached progressed better than I ever did hm interesting coincidence so what all of them have crazy genetics no it's not that mostly because when I progressed I didn't know what I know now you know getting knowledge takes years and then you combine knowledge with experience so it's many things you need
to learn and most of these people I coached they use this two set method and people think two sets is not enough until I explain to you everything so if you don't skip the video you will will understand fully why is this an important subject well I guess the main thing is because it has too many benefits all the things that are important in life all of them are related to you having a good wife parents respecting you your friends respecting you new people who never seen you respecting you all of them will respect you
because you're an athlete you will never in your life regret getting stronger and looking good never never and as you know the best thing you can do for your health is have muscles all the problems all the health issues will have a smaller chance of happening or developing if you have good muscle growth and this is backed up by studies so you can Google this and see so it's good for health yeah I am Yan baral I am 188 cm and 95 kg and I'm 22 years old I'm still slowly slowly getting heavier and heavier
and why I'm taking my time with getting heavier because I want to get heavier in good quality my biggest achievement so far is doing a lot of skills in calisthenics and what makes it a bit special is my height and weight and the fact I train legs which makes everything in calisthenics harder because if you look at the top athletes who achieved crazy results they're short light no leg training because calisthenics is about physics and leverages it's about the load on the body so the shorter you are the smaller you are everything is easier for
you and for me everything is harder I also do weighted calisthenics which is weighted pull-ups and weighted dips in like one two weeks I will already be able to do 80 kg for eight reps on weighted pull-ups which is one of my highest achievements in my life and now I'm 2.5 kg away from doing this achievement so I'm like 95% there on weighted dips my best result was 100 kilos for 10 reps it's a good result nothing too special but yeah I will get that even higher and my knowledge was mostly gain from these strongest
Russian and ukrainians they're usually from Russia and Ukraine the strongest athletes out there so that's where I gain most of my knowledge I went on consultations course with them and I just kept learning learning about training what's the best method what do I need to know about this method how do I avoid problems you need to know a lot of things not just how do you train and how do I structure my workout that's the minimum stuff the worst thing that I see on social media related to this subject is is the athlet don't share
enough information all they show you is do this exercise for sets of eight do this exercise after for sets of it like they don't tell you enough and you can even get to the point where you think oh that's all I need to do I don't know what way to take how do I progress the overload what's other things related to it that are important and one of the most important worst things that you see on social media is the same athlete posting let's say a push workout different exercises they're posting exerise that they have
never done before why to just create a new video and get views not really with the goal to help you yes they're helping you with something at least because they make you want to go do something and that something is better than nothing but are we here to do something that is better than sitting on a couch and doing nothing or are we here to make sure when we do that something it's the best thing we can do since you're at the gym already why would you not use that to do something that is actually
useful you are disrespecting yourself by not doing something that is effective because if you're one of the people who just started going to the gym you finally go to the gym you fashionally pushed yourself to go to the gym you just started training and then because you're doing some random stuff you're like hm I started training no progress I'm not getting stronger this feels weird I don't know what to do you're lost so then guess what's going to happen you're not going to go gym again you're like you don't know what's happening you don't understand
the things but when you understand them enough you progress and what makes this method again special is the fact that you will still achieve failure you will still go until failure in the sets but you will have a specific strategy and the speed and how you achieve that failure is also not with slow controlled technique because again we still try to get stronger so yes with studies and scientists say that when you do rows for example you pull fast then you do negative a bit slow but again you cannot achieve good strength so if you
want both good strength and muscles at at the same time then you will still keep some principles that are the best from muscle growth and some principles that are the best from getting stronger you have to do this you understand let's get to the method because you see there's so much knowledge to be shared that I finally just now will start to speak about the method two sets and two exercises why only two exercises well because if you take the two right exercises you're targeting all of the muscles you need in the major muscle groups
for example when you're doing squats you need to be a bit stupid to do an extra exercise for quads if you're doing squats you targeted let's say 99% of your quads so why would you do another quad exercise to Target the 5% you didn't Target so to Target 5% that you didn't Target you're going to overtrain 95% of the quads that you just trained overtraining means it's bad higher chance of injury and you need more to recover so just you understand guys to train couple of minutes more guess what now if you actually want to
progress you have to recover longer if you overtrain you need to over recover because if you do too much your body will need more rest knowledge knowledge is K and I have the knowledge and I'm showing it to you so take it seriously okay so for pool day I told you it's weighted pull-ups and a rowing machine just choose one where you're pulling towards yourself from this angle so of course scientifically I know that pulling from this angle is the best way to Target Lots but this is more of a bit of isolation exercise it's
not easy to get stronger it's harder to progress the overload in this movement do weighted pull-ups you will never regret doing weighted pull-ups and getting stronger weighted Pull-Ups so for your push day you would do weighted dips if you don't care about weighted dips you can do bench so bench is the first compound real movement you do second exercise is maybe dips or assisted dips if you're not on that level yet so again these two exercises dips and the chest press machine or an incline chest press machine which is even better option will Target everything
in your frontals everything in your chest upper chest everything everything triceps more than enough delts find a machine or take some dumbles and do side delts yeah this is one thing that is not targeted with this compound movement so it's good to train it separately even if you're a calisthenics AET okay it's good to train it because it's never trained so if it's going to be very weak comparing to these muscles there's a high chance of injury for legs you can do squats or Haw squats as the first movement second movement hip frosts yeah for
glutes third movement is for hamstrings you can do some hamstring curls and then last movement is cules you can do one or two exercises so why two sets intensity is maximum if the intensity maximum volume is down so knowing most of the methods that exist this is intensity how close to failure you go and this is volume how many sets and how many exercises you do if intensity goes up this goes down if volume goes up intensity goes down if they both go down you're under trining you're not training enough if they both go up
you're overtraining so again in this situation with the two set method intensity boom maximum sets boom and one thing that is important is you never use this method when you're doing less than eight reps in a working set because then the method becomes more ineffective so minimum you ever do in a working set is eight reps maximum 17 yeah so you can play you can choose a rep rench and what I mean by choosing a rep rench is if I can do 12 reps or more next training I add five kg or 2.5 kg that's
how you progress the overload so if I take 20 kg and I get 11 reps you'll do like nine maximum 10 in the second set so then this means next training you take the same weight again and try to do 12 or more but just because you have the limit of 12 reps it does not mean that you start the set okay I did 12 reps but you feel like you can do one two more do one two more that rep range that you set it's going to tell you if you need to add more
wa the next ring or not but it doesn't mean you need to stop you always go until failure that's the main thing about this method you always go until failure but the biggest mistakes people make they change the exercises often changing the exercise is the worst thing you can ever do never do it and the main thing between the working sets you never rest less than 5 minutes 5 to 7 Minutes rest is the best amount you can give and now let's talk about the warmup if let's say I plan to do chest press and
the working set I plan to take 70 kg and do let's say 12 reps if I plan to do 70 k for 11 or 12 reps in the working set the warmup would look like this I take 30 kg I do five reps then I rest 3 minutes I do 50 kg five reps so again it's building the intensity bit and you maximum do five reps in the warm-up sets number one thing the biggest mistakes I see people make with this method they add one extra exercise no and one important thing you need to remember
you can only do this workout every 5 days so the biggest mistake is doing more exercises than I tell you the second biggest thing is doing more sets than I tell you and the third biggest thing is not recovering enough you can never adapt to this you can never get used to this I've been doing this for years and I never got used to it if you do two proper sets until failure it's hard to already progress the overload in the second exercise and you talk about doing freets never do too much so the best
structure for this is day one push day day two rest day day three pool day day four leg day day five rest day and then you repeat the cycle listen the value of this video it's so valuable that I would bully you so crazy if I know that you've heard all this information you know the system and you don't use this information you're disrespecting yourself so if your future self would watch this conversation I have with you now he would say bro please take Yan seriously please do not up again there's no disadvantages in taking
training seriously zero man take it seriously you're the only one benefiting from this and people around you so take this seriously and let's go yeah
