Table of Contents:
Learn To Snatch (A Beginner’s Guide)
Video taken from the channel: Zack Telander
STRENGTH TRAINING FROM SCRATCH: A Beginner’s Guide to Strength Training
Video taken from the channel: sahy fi
A beginner’s guide to properly exercise with a barbell
Video taken from the channel: Cityline
How To Start Weight Training? (Beginner’s Workout Guide)
Video taken from the channel: Mario Tomic
Beginners Guide To Strength Training
Video taken from the channel: Cody Boom Boom McBroom
Beginners Guide to Strength Training (6 BEST TIPS FOR WOMEN!!)
Video taken from the channel: Athlean-XX for Women
BEGINNER’S GYM GUIDE | How To Start Lifting Weights
Video taken from the channel: BullyJuice
For a beginner, two to three strength-training sessions a week is sufficient to stay healthy and meet your goals. As mentioned above, the U.S. government recommends at least two full-body, strength-training workouts a week, though you may want to increase that number as you progress, depending on what your goals are.The Beginner’s Guide To Strength Training: A Men’s Health Training Guide Spiral-bound – January 1, 2018 by Lou Schuler (Author) 3.8 out of 5 stars 7 ratings. See all formats and editions Hide other formats and editions.
Price New from Used from Kindle “Please.Strength training should be done at least three times a week for best results. Ultimately you can strength train every day if you really like it. The key is to get the proper rest for each individual muscle group in between.
For instance, do your legs and chest one.The Beginner’s Guide to Strength Training This page will help you master the fundamentals of strength training and will point you to the resources you need to make the gains you want. You will find articles and books on strength training. Let’s define strength training.
In a nutshell, strength training is a type of physical exercise that uses resistance in the form of your own body weight or that of external weights to help build overall strength and size of skeletal muscles (muscles attached to a tendon or bone or muscles you can see). It can be done anywhere. In your home, in the park, or in a gym.The Beginner’s Guide to Strength Training Walking into a gym for the first time can be quite intimidating. Strong lifters will be moving massive amounts of weight while you.
Simply put, weight training is training your body with weights, typically dumbbells, kettlebells, and barbells. Doing exercises with these weights forces your body to.Based on your experience level, you can use those four characteristics as your focal points to guide your training.
1 and 2 are where your sweet gainz are made, while 3 and 4 are overarching principles that determine how you train to make those sweet gainz and get from point A (wherever you are now) to point B (the strongest you can possibly be) as fast as possible, as safely as possible.The Women’s Beginner Strength Training Guide — If you want to use a combination of barbell, dumbbell, cable machine, and bodyweight exercises, this is a terrific place to begin. Lift Like a Girl Dumbbell Workout — Dumbbell workouts are where many prefer to begin because they can be done at home, in hotel gyms, and even crowded gyms with ease.THE 4-WEEK FULL-BODY WORKOUT 1. Front Squat 2A. Three-Point Dumbbell Row.
In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow. These are the exact strategies we use with our Online Coaching Clientsto help them start strength training, and I’m excited to cover everything you need.The beginner training schedule is suitable for runners with less than 8 to 12 weeks of strength or core training experience while following a routine that involves strength training on Mondays, Wednesdays, and Fridays, and running on Tuesdays, Thursdays, and Saturday (as shown in the training sample below).
The Concept of Training Split.Strength training or resistance training (AKA lifting weights) involves using resistance to build muscle size, strength, and endurance. Weight training is a form of exercise for developing the strength and size of skeletal muscles. (source) When you strength train/lift weights, you are increasing your muscle size and stamina.
This type of training tends to cause the most muscle damage and results in the greatest strength and muscle gain (provided your nutrition and rest are spot-on). The Beginner’s Strength Training Program. When I applied this concept to my own workouts, my strength went through the roof.The Beginners Guide to Strength Training Takes All Guess-Work Out of The Equation!
Discussed in a simple and easy-to-understand format, my free 45-minute seminar covers everything you need to know with explicit instructions on how to make the most effective training program for YOUR individual needs.
List of related literature:
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| from Complete Conditioning for Basketball |
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| from Science and Practice of Strength Training |
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| from Mother Daughter Wisdom |
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| from Glycemic Index Diet For Dummies |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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| from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program |
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| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong |
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Power Eating-4th Edition |
163 comments
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My arms look like strings…thats what my friends prison dad told me..
Great little tutorial. I tell you what, olympic lifts have increased my mobility and ability to put more weight on my compound movements.
Get serious have a plan,
Workout plan with progressive overload, rest, intensity and proper form
proper clean nutrition and hitting macros
Hey Mario, thanks a lot for this video. Learned a lot. But I have a question. Would the workout be just as effective if using dumbbells instead of a barbell?
From my bottom of my heart you are my brother ❤️ from another mother God bless you �� �� �� ��
Got 6 months off due to COVID-19, gonna go back outside ripped at the end��
I think you over complicated your version of Stronglifts..i think you can add more weight but on the other hand its ok because sometimes that stop working quickly especially with bad diet..but to much cables and incline stuff is not as needed as well as laterals while there is not enough squating in my opinion.ok bulgarian Split but all that movements are too much for beginners at least for me.. you need as simple as it can be and real basics first 6-12 months..not only the big 3 but something like ICF 5×5 is awesome I blew up on that routine..But as everybody you wanted all this “advance” movements and i just end up with no results in strength and overcomplicating things for myself and my body.you just need to keep up and stick with the program and not to force weight like all of us did haha rather deload if you Fail two times and build back from there.nutrition is the key and with time you realize its 70% of the results..
Thank you for your insight. I have neen engs6ging in the same weight training routine for the past 3 years with limited progress and now I know why I look the same. Thanks to you, I will utilize your 5 core principles.
Im doing this so I have something to do, since I don’t do any sports anymore:(:
Bro lmao..
I’m tryen to get to where you was at the beganing, id be happy af if I looked like that..
P.S.
I’m on the way there!!!
Hi Mario,
I just read your alternate 5×5 workout plan and am definitely going to consider trying it when I start bulking. I just have a few questions if you don’t mind answering:).
As I train at home and only have access to barbell and dumbbells Is it possible for me to substitute the following exercises:
Replace ‘Seated Rows’ and ‘Assisted Wide Grip Pull-Ups’ with ‘Bent-over Rows’
Replace ‘Seated Leg Curls’ with ‘Stiff Leg Deadlift’
Also, is it compulsory to do some of the sets as ‘alternating’ or ‘super-sets’? The problem is that I only have one barbell which can make it very inconvenient to alternate workouts unless I’m using the same weights.
I can`t tell you how much your channel has helped improve my Oly lifts. Thanks for everything
1:35 u literally dropped BARS to the music in the background haha ” so this is gonna be his width, everybody see that, ah “
This is legit perfect for what I’ve been looking for to start these kind of lifts ����
thank you man
im going ti start my journey to lose weight
i guess that will help me
Hi
What set of weights should I buy if I want to get into weights?
There are so menu options on Amazon
Would appreciate your help
Imma try this but being an 100 lb girl is gonna make this challenging
The part many people get wrong when lifting is they think by adding more reps will make your muscles grow, no, this will not make it grow you need add weight to your dumbbell when lifting when it becomes easier not adding more reps
Technique, technique, technique. When you start, low weight with tons of reps. Build that pump and yes more weight will come later and also stamina. Chest one day, 2nd day arms, 3rd day rest, 4th day back, 5th day shoulders, 6th rest, 7th day legs, 8th day rest then repeat. Each day should be 15 to 25 sets. He’s right about what you consume before and after.
Man visiting you first time and I feel your videos will help me in my journey to get better, love from India ��
could sustain in the long term and enjoy. I simply want to look reasonably fit and feel good.
Can I get good results by doing only dips, pull-ups/chins and bodyweight squats?
I only lift 20 pounds and I can only do 8 reps per set and it was already too hard should I go down to 10 pounds or should I lessen the reps? Im around 70kg and i want to get stronger.
I thot that the instructor was the beginner at first he’s no expert smh
Yo my guy 2020 is mine… 6’1’ I’m 175 would like to be 200-210… going start your thirty day challenge before I start in gym… should I be stretching before these exercises?
Hi Mario,
I’ve been on a deficit and doing cardio for 6 weeks now and have lost 33 pounds. I want to start building muscle however, I’m still over weight and will remain on a deficit. I’ve never weight lifted before and I’ve been finding it hard to get a clear answer. Is it possible to get gains while doing cardio and on a deficit?
I was a power lifter trying to change. My round body and add muscle and a thicker back
thanks Mario great video I am a beginner and would like to download your workout but…….why do I need to have a facebook account? I subscribed to your channel. keep it up
one advise i have for anyone new is do not train with a partner as there is a chance of tring to impress one another. best to do alot of core work, and start with light weight for 3 months after that if it’s too easy just add a tiny bit more and train another 3 months once that gets easy add a bit more and carry on slowly as with time the gains will slow which is natural. perfect form should be used. muscle does not know the number on the dumbbell and people do not really give a damn about what your lifting weather it’s 2kg or 200 kg. warm up for 15 mins before work out. i advise the use of cross trainer for atleat 5 mins just to further warm up upper and lower body. Always start with very light weight and go up slowly but once it gets slightly challenging stop there and use that weight as your working weights if after 2 sets of this it’s too much drop down the weight. Always remember STAY SAFE. it’s a lifestyle not a race. Never train with EGO
Greatly appreciate your reasoning behind each drill and where did dude cop those grey weightlifting shoes? Gorgeous shoes.
i hate my trainer..i hate him with the fury of a thousand suns
His Adam’s apple must be as big as a coconut….thats a beast ass voice. Love the video too man thanks for the advice!
hey Mario.i get on your videos on ramdom but i like very much what your doing. strait to the point and spot on talk with no bullshit.
Thanks for your videos and keep up.im sure in no time you are going to be big on YT.
I’ve lost a tooth trying to get heavy weights off of a novice neck while in the gym. As as well had my shoulder pulled out of the socket….beware of the novice lifting for the first time.
Hi Mario,
what is you opinion on “golden five” ( deadlift, bench, squat, millitary press, pull ups) for beginners? 3 times a week with rotation of the exercise order every workout?
Peace & greetings…
Greetings Bullyjuice, its Rivers.
Came across another of your video’s. I liked the concept(s) you mentioned about making progress reports of gain(s) & body transformation. I didn’t think much about it until I saw this video, but it made much sense. Looking forward to seeing more of your video’s. Keep up the good work.
Thank you.
Yo Zack, chance you wont see this but that’s alright. Came across you via Alan Thrall’s videos. I can’t practice a Snatch as my Gym is shut due to CV however I do have a pack of resistance bands. Any chance you could make some tutorials about PowerLifting with bands, cheers.
Just starting oly lifting, switching from powerlifting, and this video has helped tremendously! Thanks ZT!
You make amazing and great videos packed with information and research! I like how you add cool tools for us to use in the description! Im Glad RSD Julien recommended this channel 😉 Thanks!
hey Mario. I’ve lost around 60lbs just from running. and I started lifting weights a couple months ago. I’m very consistent, but I’m In a caloric deficit so I feel that’s really preventing me from making strength/muscle gains. I’m not ready for a bulk because I feel I have around 20 or 30lbs of fat to lose. do you have any advice for me?
Man.. I needed to hear this. Getting myself off this laziness
Ive seen so many tutorials online. I think this is by far the best. Thank you.
I do maintain consistency. Also I haven’t eaten processed foods in a very long time and do not miss it either. I love the feeling that healthy foods give me way way over the instant gratification that junk might give. I have gone to the gym for many years so I am still watchful of my form and pretty much understand the equipment. I believe that I told you about my hip replacement so there is a limit to the amount of weight that I am aloud to lift. My workouts are home workouts with free weights( I am a woman, but never picked up a pink weight in my life)and still don’t. I also use a very high tension band which gives me great resistance and constantly work hard in upping my game always. But I still need someone to sit on my head in order to get better and to get to my goal. Thank you Mario. Helen
Great video, I’m in a wheelchair and getting back into things any advice for someone in a wheelchair. Love the diet info
Damn he looks like he’s been chiseled out of marble. I’m glad I came across your channel. I subscribed.
Dude seriously one of the best if not the best snatch instructional videos. Great content in general keep it coming!
Just subscribed. Great video, a lot of content in a no bs manner. I’m recovering from a ruptured Achilles tendon and I’m researching all I can once I get back in the gym. Your video came up. Will definitely follow your journey ��
@bullyjuice can you do a video on workouts we should do to help prep for BMT. Thanks and keep it up!
Ouch! I def don’t want a man’s physique so when I saw her with this very ‘male’ physique…..it was goodbye…..
I have been wanting to start into weightlifting. I’m a veteran and use to be in awesome shape. I got married and had 3 kids back to back and my body looks like it melted. My problem with working out, is that I get so overwhelmed trying to find routines and excercises on the internet and there are SO many!!! I just want to get back to me. I feel like I’m not in my own body. If that makes sense. I love the points you made in your video and plan to look into things more. I just wanted to say that you look BEAUTIFUL!! I’m hoping to one day be back to myself and be happy on my own skin as I can see that you are!!!
I am 46 and have always been athletic until the last 10 years. In my mind, I’m still that same person but physically I am NOT. It’s sad and depressing. I work full time and my kids are older now (youngest is 13). I need to invest in me and I want to blow this out of the water. I wish I could get a personal trainer but I feel like I need to get to a certain point in my physical ability. I’ve had trainers before that I didn’t feel were invested in me and had let me down. I don’t think they thought I was serious because I’m a 40 -something with extra weight. I’m doing a lot of research now to make sure I do this right and stay injury free. I currently don’t have any medical issues or injuries and I would love some guidance on some other resources or any tips you might have. Thank you!
Brilliant stuff! I’ve just recently started to try and learn the snatch. You make it look so easy! I can’t even squat down with the bar over head.
I’m excited about starting the gym with my brother. How long generally would you say to realistically see decent results?
I completed my first week of the XX program. I definitely feel it pushes me but I am not really able to do all the sets in some of the workouts (legs in particular, upper body is usually easier for me). However I am pushing through it, eventually I’ll be able to do them all!
Let’s get it homie I’m going to take this ride with you I just started in the gym Monday #getswoll
thank u Amy!! I am not a beginner but always love your advice
I’ve been lifting on and off for 7 years. my longest streak is 3 months. I’ve never once made any gains. I’m about 140lbs right now and it has royally fucked my social life and confidence.
Thanks bro I’m writing everything down in my notepad I’ll try it out in the gym.
im 15 and its my mom who cooks so i rarely get enough protein. is there a way for me to add some kcal (mostly protein) everyday trough simple meals that are easy to make? maybe pb & j sandwiches?
I just worked through this for the first time. Wow! I’ve snatched a lot at crossfit classes but I’ve never felt movement like that. The presses were super tough. This is going to be a regular warmup. Awesome content!
This was really well done. Definitely does a lot more than a completely inexperienced coach teaching the Burgener warm up without context repeating buzz words
Well I know information is not free but I have a question I am very obese and I’m new in the gym I’m 300lb how should I kick off my workout
I’m only 14 and I want to start working out not to get ripped but you know to get lean
I subscribed! Thank you for SO many good tips and progressions. Great job to Anthony. Love to see where is is today with that kind of coaching and 1000 reps!
Thank you for this video. Sucks you can’t satisfy everyone, I see everyone complaining about the video length.
Mario i need a lot of help. I CANT manage to lose weight anymore. I started weight lifting 3 months ago, I was around 190-195 and now I am down to 182-184. I lost 10lbs, but for the last 1.5 months, I have not lost any weight at all. I have been 182lbs for 1.5 months. I have been counting macros, calories, weighing everything, eating high protein, going to the gym 3-4 times a week, doing Intermittent fasting, doing HIIT, and I have been getting stronger in the gym. I dont know if I am losing fat and gaining muscle so my weight is plateau. But I still have belly fat and it seems like my body fat hasnt went down for the last month even though I am doing everything right.
Am I eating too many or too few calories??? I am 24 male 5”9. I tried eating around 2000-2200 for a month but didnt lose any weight, then I tried 1700-1900 cal and I havent lost any weight. I even went up 182 to 184….. I feel like giving up and saying screw it. I am done. Help please. I need to lose this belly fat, it wont go away:/
Sadly just a junior in highschool and just need a workout for a normal teen, also a diet. My diet goes off really bad during school and have lack of motivation of actually doing lifting and dieting. Any tips?
Weird editing choices in the video. Not enough time but this video is still motivational!:) I have The Rock and Goku on my side as motivationers.
Just recently found your channel. I lost all motivation to workout when my brother died in the gym while we were working out. That was five years ago. I hate how I look and feel now but your vids have been an inspiration and motivation. From one airman to another thank you. God bless.
Really great vid. Its good to drill home the basics for people. Really nicely explained. Keep up the good work.
Thanks bro. I’ve just been doing 1 hour cardio session every single day. I need to do this
@Mario Tomic,thanks for the video, I train for boxing 5 days a week…2 hours in the morning, I run for 25 minutes in the evening, once im done with running i do bench, 12 reps 5 sets, i then do 12 reps 5 sets with incline on the bench, after that I grab the bar and do curls…12 reps 5 sets….i do this routine Monday Tuesday take Wed off work again Thursday Friday and Saturday…….I drink protein shakes once a day and try to eat chicken and veggies…nothing with too much fat or junk like pizza……from watching your video it seems that i have failed to challenge myself by adding weight to my reps…I will give that a shot…My goal when i started 4 months ago was to loose weight and get in shape…I have lost 25lbs and currently weigh 200..my goal is to get down to 185 by June with some muscle…im 6 ft tall medium framed…Any extra advice would be greatly appreciated.
Thanks for the video man but I’ve been watching for 5 minutes so far and I don’t feel as though I’m learning much. You’re giving me some good tips but I’d like you to be showing me what to do. Not just talking and talking. I think you like the sound of your own voice too much my friend
hi Mario can you advice on training split please?I been doing push,pull,legs but I’m beginning to do more isolated exercises for shoulders and chest so I like to go back to a 4 day split I’m off Monday,tuesday and only work 8 hours on Saturdays and I go to work on Sundays at 8 pm so my routine would be like this Saturday chest triceps,sunday back,biceps,monday off,tuesday legs including calves on leg day I’ll do some chinups,wednesday shoulders,traps,on this day I will do dips for triceps,ill do cardio and abs on this days as I see fit,what you think?
thanks man, i have not trained for years and felt a bit lost with how to get back into it again. cheers
This is for beginners! If u think he is just yapping-get da hell outta here
Excellent video…’sustainability.’ is indeed a key notion…I am 56 and am compulsive meaning that I jump into too ambitious excersize programmes…once I ran 25 kilometers without any training because it felt exhalting. I train every day now but alternate between eliptical machines and full ab esxercises with a yoga routine too every day….the 5 Tibetans….what do you think of this? Thanks:)
Dear Mario,
thank you so much for your work on this channel, focusing on science rather than simple claims people like to hear. I’m female and wondering if the workout plan you put in the description is suitable for women as well? Or is it targeting muscles that will make me look more masculine quickly?
to be honest you say the truth: your body needs to adapt to a new omeostasys every time and that let’s you grow; the thing that concerns me is you don’t speak about how long you can actually stay on that new equilibrium that you reached…
So I don’t think that in the very-long term is very beneficial doing super diets+super training… you’re not going to be on diet and train 3 hours 3 times per week for you whole life right?
The best way to reach a decent to good body, and being healthy is having a train schedule that can be maintained for the whole life (or at least till your 60s) and a balanced diet that will provide everything your body needs, from fats to vitamines, to charbs etc.. which basically means eating a bit of everything without exaggerating any time.
Do as you want but u might find yourself at your 40 to 50s with you back hurting, starting to doing less and less gym and having your muscles slowly becoming hard to lose fat (just look at famous guys with “good looking bodies” at their 60s).
Why do the videos on the athleanXX website look super outdated like from the 90’s…? But the vids on YouTube look up-to-date? I prefer the videos on YouTube. Any advice or comments?
One thing I am confused about is do I have to be already in a full squat by the time the weight is over my head?
What’s up bro I appreciate your videos since the gyms have closed and it’s really helping stay in shape.what do you think of weights for legs like the leg press and other machines that build gains in the legs,would u advise to use those machines?
Keep up the good work to bro stay humble we appreciate it man!����
I need some help if anyone can answer..much appreciated for any help..I’ve been hitting the gym lately and I’m starting with light weights for now,what do I do if I can’t finish the rep?? What do you guys suggest?
Hi, in regards to your fifth principle, i know how many calories i need for bulk, cut, or maintenance, but i do not know whether i should go on a bulk or a cut. I am sixteen years old and just started getting serious about my diet and gym about two months ago. Thanks!
I’ve been training for a few years & I still learn new things. Your workout program has been a great benefit to me. With consistency/dedication & trial & error I FINALLY can do body weight dips & pull ups which I have NEVER in my life been able to do. Thank You Sir! I’ve realized that age is just a number. With a positive attitude/proper mindset-being consistent & learning from your mistakes ALL things are possible. I’M LIVING PROOF!!
Thank a lot Mario
I’ve always enjoyed watching your channel. keep the good work.
Kind regards from Saudi Arabia
Thanks for the channel, 25 year smoker, 43, baby boy will be born April 2020, I want to live, time to make changes, same goes for my wife, she’s motivated too, my life partner wants change too
Hey Zack, what is the path to become a certified Olympic Weightlifting coach?
You are not just a trainer but also a good teacher. Thanks for your video
Amy, I would love it if you would make the 2nd version of athleanxx for women!!!! I’ve been waiting for one for years
For what exercise would you substitute Assisted Wide Grip Pull-Ups? I don’t have an assisted machine on my gym and I can’t still do a pull-up with my bodyweight. Or any advide to do it like an assisted machine. Thanks and keep up, your channel is growing like crazy and I’m following you sinceyou had like 11-12k subs. Keep up the work man!
Bro your videos are amazing. I love weightlifting and your videos are helping me build a solid foundation before I up the weight
You need a remote mic so you can watch him and give instructions instead of having to look at the camera all the time. I feel like you aren’t watching him closely while he is doing the drills.
you said back in 5th grade, I’m in 5th grade right now trying to be the most buff kid walking around the school
Hey Mario, I’ve got 3 workout plans you’ve created; Stronglifts 5×5, the no equipment full body PDF, and a home workout plan with no equipment (from back in 2012). Is there one you would recommend over the others?
Reply plz can i do push ups and pull ups everyday and go to gym
your size was exactly like mine when u were not as ripped i was as fat as u lol
Well this video felt like a kick in the ass for motivation. Gonna work on these points. Thanks Mario! Also, just wanted to say your attitude about the subject and your straightforward (No BS) delivery make these videos so infectious. Not to mention you’re covering such a variety of topics and answering questions I didn’t even know I had. Can’t wait for the next upload.
Week 1: 100 lbs x 8?? Hell what?:)))
I can barely handle with 22:))
Tips for working out without a gym all I have is some wieghts my uncle left and a bike
I’m a beginner and frankly I was expecting an actual demo.
I mean, I think a lot of us are very visually oriented, if we just get “theory” it might go in one ear and out the other. Also as a total beginner I might not know the names of things like leg presses or compound exercises.
I need a little note book like that I need to get serious again.
Hey Mario what’s your opinion on “metabolic typing diet” by William L Wolcott? I’m reading it out of interest due to trying to solve problem with ice cream cravings
I literally have never done a snatch I think I learned a lot from this video, and I think it was my first time actually doing it. Not sure if it was 100% correct but it was with a pipe so I’ll see moving up on a little weight
I’ve got a question Mario I joined a gym about a month ago now and I’ve been going every other day, my goal by the way is to build muscle as I’m what I’d class as skinny fat. Ive been sticking to a very healthy diet and I’m enjoying the whole process. Ive started to see some small results little bit more muscle on arms but I wanted to ask, how long do I have to wait before I start to see some better results. E.g. maybe arms getting bigger or chest starting to take better shape and becoming more defined. Thank you
thank you for this, you’re the only person who is not BSing around, i decided yesterday that i had enough of being lazy and unmotivated, I’ve cut out all the ‘triggers’ in my life and will start my plan/food shop as i want to be what i used to be 9 years ago….but older ya know, it’s going to be hard i know but i want to be able to say “I did something” rather than horsing around.
Hey brother would love to hear your opinion on the importance of postural Integrity
Cheers,
Matt
Thanks to this video I learned to snatch in 4 month. 6”3 235
I’m most definitely try to get right this upcoming year and this year’s end. �� Gotta get a membership but I’m killing the at home ish ���� Keep it coming broski. Turning the big 40 in a month ����♂️ gotta get right…
Hello Mario I’m new to you’re channel. I just wanted to say thx for this video. Keep up the good work ^_^/
How to start weight training? This video is the beginner’s guide I wish I had 6 years when I first stepped into a gym. I’ve boiled it down to 5 core principles which are the mains things you should focus on if you’re just starting out on your fitness journey. Enjoy the vid, and as usual post your questions in the comments below! Talk soon! -Mario
Bro im a 14 y/o dude been consistent with exercising with no equipment for like 2 months now. But i just got dumbbells well only got 1 dumbell what type of workouts should i do man?
I could do all Olympic lifts except for the snatch. This video really helped me and it’s translating into my speed training as well. Definitely underrated
This video really helpful thank you very much very nicely done keep it up
Y’all don’t know the pain in bulking/gaining. 6’1, 180 and hardest is eating. No lie. And respect, i support what you do. ����
How much protein should I eat if Im 155 pounds and want to build muscle and be lean?
This was an excellent video. The step by step progression helped a ton.
Calling it now: Zach is going to be a world-renowned coach very soon.
Hi Mario! You have some good stuff here man, thanks for sharing. Maybe just one constructive tip: add some text to your videos, especially when making lists. Show something like “Number 1: Sustainability” when you start talking about point number one. Then fade it out after a few seconds and when you start talking about the next one, “Number 2: Investing in skillsets” fade that text in. It just makes it easier to remember:) But otherwise, great job man!
hi Mario good morning ☺ I’m just starting out weight lifting (I come from a sporting background, tennis, boxing, mma, bodyweight training).
medium to long term my goal is to get the celebrity / fitness cover model physique, time / frequency is not an object, I’m willing to work out as much or as little as possible, I’m currently around 8-10% bodyfat, short term my goal is to build as much size as possible (increasing body fat is not so important)
you have written two programs which can be utilized by beginners (such as myself), stronglifts 5×5 alternative, and, lean and strong program…
1) which from your two programs would you recommend more for a beginner coming from a sporting background for whom spending as much or as little time in the gym as required is not a problem?
2) in terms of beginner lifters just starting out, such as myself, is there any difference / additional benefits in terms of choosing your stronglifts alternative program over your lean and strong program or vice versa?
after thorough detailed research comparing and contrasting many different beginner workout programs, I have narrowed down the selection process to two, your stronglifts alternative program and your lean and strong program…
I would appreciate so much if you could advise me regarding my questions listed above since for the next six months I would like to follow either your stronglifts alternative program or your lean and strong program. ☺☺☺
I honestly never seen a gym on any base I’ve been to that was that empty lol
Help I can’t do behind neck snatch grip press when squatting down
I barely join crossfit and havent been able to do snatch. But today followed all the steps on this video and I got it!!! thank you for a very helpful video!!!
Hey man, I got a question, how do you keep your chest so flat? I see a lot of weight trainers with massive chests that protrude outward like a women’s breast. Do you simply ignore exercises that build the chest?
Anybody got some tips on how to avoid excessive bruising when making contact in the snatch? I know I sound weak as hell, but the bruising is affecting my performance..
0:27 Are you lil Wayne’s cousin? �� voice sounds nearly identical!
Would love to see mobility progressions for the snatch. i know the hips, knees, ankles and shoulder mobility is a 100% must for this exercise. Think it would be good for viewers for you to post a video showing mobility tests in all 4 areas.
When you record or consider the weight you lift do you just count the plates on the bar or do you add the oly bar weight also? stupid question probably.
Hello Coach Zack, I’ve been practicing the snatch for around 3 months now, and I’m worried that my form and execution is not good enough. What can I do to combat reverse movement technology?
Love your content dude, wkwkwkwkw
I really appreciate the fact that it’s an actual beginner, trainee demonstrating these and not some powerlifter friend of yours or something.
Commercial Gym: Everybody sitting around doing nothing starring at their Smartphones.
Jesus what a time waist.
and of course junk food is always bad for you once o was told to limit yourself from foods that are high in carbs,high in fat low in protein,high in sugar even ice cream falls as junk food
What do u think about leaning side to side with 170 on your shoulders ��️
Hey I am a teenage athlete. Would a workout doing 1 day upper and one day lower give me good gains?
Amal unless you diabetic fruit is healthy for you,diabetics have to limit any kind of carbohydrates I mean any whether is rice,pasta or fruit everything will turn into glucose and go in your bloodstream I know lot of people say is sugar well it is but is not the same as having a chocolate bar,watermelon,cherries,oranges,apples,bananas etc are very healthy for you,look at vegans they consume a ton of carbs,rice,beans sweet potatoe etc I don’t see any of them being overweight it’s the type of food you eat sugar coming from refined sugar is not the same as from fruit or natural honey,but as always eat in moderation.
I’m starting my workout tomorrow. Your video has me hyped! Thanks for the motivation
This was a gem for me. I recently set a personal goal to start snatching.
Yesterday, I did my first overhead squat with the barbell. The day before? My first overhead press from the bottom of the squat. All quite difficult.
It’s these small wins that are keeping me going.
I can clean and press about 70kg (idk how to jerk) so let’s hope that translates to some quick snatch gains!
I always struggle with the snatch, wish I was taught how to with this method, thanks!
I have a question on super long arms lol. So I’m 5’8 with a 6’1 wingspan. My snatch grips is collard to collard and it still about an inch below the hip crease. Would I have to have a slight arm bend?
Every time a start lifting after I’ve stopped for a couple months the first 3 days I feel nauseous is their any explanation for this?
Thanks Mario. Any advice on how to count calories as accurate as possible when you eating dinners at restaurants?
Serious question (as someone without access to anyone remotely familiar with a snatch/clean+jerk/olympic lifting in general):
How the hell do you not hit your balls when thrusting the bar upwards?
When i thrust the bar in a clean, it hits my upper-mid thigh coming dangerously close to my gems. It’s even worse when snatching because the bar lands on point with the groin area.
Any help would be greatly appreciated!
I’m from the Netherlands and weightlifting is such a niche sport here. Only the occasional CrossFit gym teaches the Olympic lifts. The nearest one is to far for me to travel and I only have interest in Olympic lifting and not CrossFit. I know it’s risky to learn it by myself at my local gym, but your content and that of Oleksiy are a big help. Wish I had you as a coach
You talk too much and too long and over and over and over. Short and sweet and directly to the point. While what you are saying might be important, you are taking way way way too long to get to your point and your babbling on and on bored me and I stopped listening. Be dynamic, be interesting but most of all just get to the point.
just seeing this video now, it is extremely helpful. I am currently trying to learn Olympic lifts like snatch and clean and this video was very helpful and I’m definitely going to be incorporating this warm-up next time I train.
Due to a left shoulder injury, I don’t have the flexibility in my shoulder to hold the bar overhead and behind my head to do overhead squats etc. But, with your great tutorial, I can do a lot of the accessory exercises and reap the benefits of doing the snatch. I’m glad I ran across this video.
Zack, love the content brother. I’m 29 and just getting into Olympic lifting… I was active duty army for 6 years in an infantry unit where any time spent in the gym was 100% ego lifting where it was a competition who could pick up the heaviest weight and lift it. I feel like I’m reinventing myself now that I’m old and broken. Keep up the good work my man.
No shoulder mobility problems. No hip mobility issues… Wish this was a complete beginner.
Best drill video on YT. Going to use these for all my snatch warm up. Very detailed, and informative������������
Zack, i actually learned how to squat snatch watching this video. Thanks a bunch man. Definitely made a lore more sense compared to other videos i’ve seen. My issue was lack of power and leaning to far back on the pull loosing all the power into the snatch. Also when i do lean back on the pull, i was too scared to get under because of how far back i was.
With the hip contact drill into the drop. Are we trying to use speed with that drill?
That’s a good video for startes. I’d like to point out, that it’s essential to get in the good form for the lfits, which took me far longer than expected, but then again I also got in wrong movements, which were hard to get out of the system.
I also recommend to go on the website of Lyle McDonald and search for the “Beginning Weight Training” article series. That’s a lot of good information for free (not only for beginners).
Like the fact the your honest and not out here trying to sell some bs plan.
Hey Mario! thanks for the video. I just started lifting again after a long time and I’m going to follow the routine which u given for the next six months. I follow all your videos it’s very knowledgeable:)
I just wanted to ask two things. Firstly is there any importance of machine equipments for the beginners? secondly since I’m going to follow your beginner program from the next week so can I add curls and extensions for arms because I’ve some lifting experiences in the past but it was years ago.
thanks:)
I’m really glad I stumbled upon your channel, and more specifically this video. My wife and I have been struggling to learn the snatch for about 2 months now and avoided it every chance we got. With the instructions you laid out in the video, I’m happy to say we can finally do minimal snatches, me the bar and the wife a PVC pipe, but minimal snatches is better than no snatches. Thank you and keep up the great work!
Its been 6 7 months I have been trying to learn this. So far, I can do 30-40kg easily, while keeping good form. For me, it was very demanding initially as I lacked flexibility at the bottom. Overhead squat was a nightmare. I trained using this video and another one. it was just the bar for first 2 months. it took me one month to be able to do couple of overhead squats perfectly. once thats done, the transition is easier. the most important part is hip flexibility in my experience. I feel way better physically once I learned to do this properly eventhough I am just starting to add weights..
Thank you. Excellent break down of this exercise that I’ve been wary of due to concern of injury.
I wish I discovered this channel sooner, thanks a bunch Zack!
mail + 2 inscriptions facebook and so… too much inscription to get your free plan. It’s a bit irritant… Just a link to download it’s better.
Man, I feel so depressed over my latest training session. I tried, for the first time, the drills shown here, and I failed misserably with almost everyone, even the warm up excersises. I couldn´t even do one front raise in the squat position, nor squat in the over head position. I guess my back is to weak at this moment. I ended very warmed up at least, but I felt weak as an cancer ridden kitten with astma…until I get a good PT to check my form I´m concentrating on back squats and strict press to build leg strength and over head strength and stability. Thanks Zach for sharing your knowledge. I´m very greatful.
This is brilliant content. Some great tips for beginners intermediates. Hardest thing in the Snatch I find is getting under the bar quickly enough. Other than Hang Snatch / high Hang Snatch are there any other suggestions you’d make?