The speaker discusses Saitama's workout routine, which includes 100 push-ups, 100 sit-ups, 100 squats, and 10 kilometers of running. They note that this routine is popular, but question its effectiveness, especially in terms of whether it would cause baldness. They then delve into the exercises in the routine, explaining that they are all compound body weight exercises, which are effective as they train multiple muscles at once. However, they point out three major issues with the routine: the lack of pull exercises, the potential negative effects of sit-ups, and the issue of running 10 kilometers every day.
They argue that neglecting certain muscles can lead to imbalances, causing poor posture and potential injuries. Sit-ups, in particular, are problematic due to the repetitive spine movement they cause, which can wear out the spine and discs between vertebrae more quickly than they should. Additionally, they are ineffective for training abs, as they heavily involve the hip flexors, which can create problems like imbalances and back pain.
Regarding running, they acknowledge that it's not a bad activity, but running 10 kilometers every day is one of the worst things you can do. They suggest that if you're new to running 10 kilometers, you should start with a shorter distance and let your body recover. They recommend replacing sit-ups with body rolls or crunches, but warn against doing these exercises every day.
The speaker also discusses the importance of training frequency, explaining the concept of super compensation, which means that your body needs time to recover after a hard workout. They suggest that beginners should stick to three full-body workout sessions a week, allowing the body time to recover and adapt.
Finally, they address the issue of fixed numbers in the routine, arguing that 100 push-ups, for example, are much harder than 100 squats for most beginners. They recommend adapting exercises to match the level of difficulty, adding variety to avoid stagnation and overtraining.
1. Saitama's workout routine includes 100 push-ups, 100 sit-ups, 100 squats, and 10 kilometers of running repeated every single day .
2. Saitama's workout routine is quite popular .
3. The effectiveness of the training routine in real life is a topic of discussion .
4. The training routine includes compound bodyweight exercises, which train different muscles at the same time .
5. There are three major problems with the exercise selection in the training routine: no pull exercises, the issues with sit-ups, and the 10 kilometer running .
6. Neglecting certain muscles like the lats, traps, rhomboids, and rear delts can lead to imbalances and potential injuries .
7. Saitama's workout routine includes exercises that target the chest, triceps, shoulders, abs, hip flexors, and lower body muscles .
8. The training routine does not include exercises that target the lats, traps, rhomboids, and rear delts .
9. Running, even if it's endurance-focused, is a lower body dominant exercise and does not target the lats, traps, rhomboids, and rear delts .
10. Sit-ups are one of the worst exercises for training the abs effectively due to the repetitive spine movement and the strain on the hip flexors .
11. The issue with sit-ups is that they take away the load from the abs, making the exercise ineffective for them .
12. Running 10 kilometers every day is one of the worst things you can do .
13. The concept of super compensation suggests that your body needs time to recover after a hard workout .
14. If you're a beginner and do hard full body workout sessions every day of the week, you will sabotage your own progress .
15. The most important point when it comes to the amount of training days a week is how challenging the training is .
16. If you do exercises which are really hard for you and you train to fatigue in every set every exercise and in every workout, you will need more time to recover .
17. If you are an intermediate or advanced athlete, you could split your workouts into different muscle groups or body parts like push pull and legs, or upper body and lower body .
18. This kind of training allows you to train more often but still suggests to rest at least one day a week and don't go all out in every session .
19. The solution for the fixed amount of numbers issue is to add more variety to the exercises .
20. If you just started working out, do 100 incline push-ups instead of regular ones. If 100 push-ups on the ground are not challenging anymore, try side-to-side push-ups .
21. If 100 push-ups on the ground are not challenging anymore, try side-to-side push-ups .
22. You can also adapt the other exercises, for example, you can change the angle when doing body rows and you can do jumping squats instead of regular ones .
23. If you always adapt the exercise to your level, you can constantly improve yourself and avoid stagnation and overtraining .
24. You do three full body sessions a week and choose variations and progressions that are hard enough but not too hard for you .
25. You can also include running but as mentioned before, don't start with 10 kilometers and let your body time to adapt and recover .
26. After a while, you should still change the whole workout structure to improve yourself further and make your gains lasting .
27. There are so many exercises, variations, and ways to train that you would waste your time and potential if you would always stick to the same routine .
28. Kellymove.com offers workout programs for beginners, intermediates, or even advanced athletes .
29. All programs are designed as a step-by-step online course and come with high quality videos, animations, and an intuitive layout .