Bruno is one of the strongest endurance calisthenics athletes in the world.
Learn more about his training secrets and story in this podcast interview.
But that’s not all! We’re diving into other exciting topics that will leave you wanting more.
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00:24 – Introduction
04:12 – Starting calisthenics and sports background
08:24 – Training system & preparation for competition
33:34 – Diet
38:33 – Breaking records
40:47 – The importance of mindset and surrounding
44:42 – Statics & Reps combined
47:26 – Thoughts about steroids
50:16 – Progress and future goals
The guy who beat Max True at the endurance competition from beast of the bars Beast Wars 2 weeks ago Bruno is now in the interview he shares a lot about his endurance workouts about his nutrition you see all the topics of the interview in the time stamps here so you can jump
To the topic that is most interesting for you in the name of team gornation I wanted to say thank you for an amazing 2023 let’s rock 2024 together thanks for your support and let’s jump into the
Interview so Bruno welcome to the podcast I’m super happy to have you here we met the first time I think two weeks ago uh round about and in in Sweden Stockholm where you’ve stunned everyone with your extreme power and endurance during the the uh Beast Wars endurance competition
And you’ve won there so congratulations again um and yeah super nice to have you here thank you so much man uh first of all uh hi to everyone who is watching this um yeah it was a it was a a blast
You know the whole comp comption uh crazy story I almost didn’t come um which was because like the qualification round that we needed to send online was just after the like uh World Cup that was uh
Hold down in lattia so I was fully injured and I was like I should probably skip this one you know but something in my head tell me no no you need to come you need to come and I was like okay I’ll
Do it injured disqualifications so if it passes it passes if it don’t it don’t and it passed so yeah um this was definitely a life changing moment this year a highlight definitely nice that’s super cool what kind of injury was it uh from latva it’s not actually from latva I was also going
In the World Cup injured uh there it’s a 10s you know I have uh overuse injuries from high volume trainings and stuff like that so yeah it’s it’s pretty hard to get rid of that’s true nice so
Yeah uh was super nice to get you get to know you there I’m super looking forward to this interview and to get to know you even better uh can you tell us more about yourself who are you where are you
From what do you do yeah of course uh so everybody know that my name is Bruno I come from Croatia uh I live next to the capital city of Zagreb so um I right now I’m working at the television house
It’s like I’m actually proud of it it’s number one television house in Croatia uh I really love my job so uh I currently do Street workout as like a hobby something that uh will eventually maybe uh
I’ll be able to you know uh make a fulltime job out of it uh outside of that uh like my other Hobbies I really love shooting videos I love editing videos I’m a pretty C creative person
So I can kind of like to connect you know Street workout with uh shooting videos so I uh always try to make some dope pedits and stuff like that nice and in the television house your uh your job
Is uh videographer or what are you doing uh it’s not uh really videography I don’t shoot videos but it’s pretty similar I kind of edit them I work in softwares that are made for like uh graph designs something like after effects uh Photoshop um stuff like Adobe Premiere and yeah something like that
Interesting and about the hard facts because I know people always ask about them how old how tall and how heavy are you oh yeah uh that’s true uh I’m 172 cm uh tall about 76 kgs um and I’m
Natural so we can cover that that fact as well nice and how old are you right now oh yeah I’m uh 25 years old 25 nice yeah um maybe just tell us about how you got in touch with the sport how
Did you start doing crazy rep numbers like today you you you have to have started somewhere as well yeah yeah I mean it’s a uh it’s a a story that’s probably every 14 yearold can attach to because
Like you know when you hit puberty in your 13s 14s you always think about man I need to get shreded for the girls and you know stuff like that I need to be handsome for for for the girls and uh that
Was basically the same story with me I kind of wanted to get buff because I thought that girls are attracted by uh a muscular guys and uh not much after I realized that’s not the case because
In all this 13-year-old career I kind of attracted more guys than girls so guys if that’s your main goal by starting it don’t even try it uh but yeah anyway I started like that uh I think it was like
Seventh or eightth grade uh of my elementary school um I remember going out and there was like a empty space um outside my school backyard that uh guys that were like maybe one or two years older than me Made A Primitive Street workout park there and they they were kind of having
Just regular workouts and at the time I didn’t know what street workout is and when I wanted to get buff I was always thinking about you know going to the gym but for that you needed the money
And I didn’t have the money at the time and also there were rumors that you shouldn’t go to the gym leave weights if you’re that kind that young so that sport kind of uh that’s why I get interest
Interested in the sport and there was that one guy I think yeah he was probably one year older of me but when I saw him bro you get you had to see how shredded he was I was like do you really can you
Really look that way by just you know doing basic Basics exercises like pull-ups push-ups dips and he had he had that uh Max true uh apps you know so I really got attracted by that so I was like
Okay that’s the sport I’m gonna try and work out you know and basically that’s how I started I was pretty uh strong for a beginner I would say I was already able to connect a couple of pull-ups
Push-ups um dips so I kind of started with circular routines a couple of you know pull-ups push-ups dips separated by a minute minute and a half rest and everything else is history I guess interesting so uh yeah because when you said that you wanted to get buff for the girls I think the
The most common thing would be to go to the gym uh which as a young guy with 13 14 is difficult because I also had the the rumors or I don’t know if it’s true but that young young guys shouldn’t
Lift weights because uh it can stop their growth or like give problems later um but um yeah yeah so you started at a high higher level um in in Street workout like higher level in terms of most people
Struggle with their first pullup pull-ups in the beginning but you had a really good foundation already did you do any other sports before yeah yeah that’s what I just wanted to mention uh because I have such a good foundation I was actually uh training wrestling which is like a
Straight strain sport you really have to have some power and I remember after every training session a trainer will told us uh before you go home you need to do this this this exercise for this amount
Of reps and that was kind of motivating because we couldn’t get home before we finished all the the Reps and that’s kind of actually that was my first uh touch with Street workout just I didn’t
Realize it back then but yeah I was doing pull-ups even back then and we were climbing ropes doing push-ups and stuff like that interesting can you take us more on the the way to uh becoming the
Bruno you are today uh the guy beating Max true at the the Beast Wars uh competition um can you take us more what was your training system why did you progress so fast is it um because you trained uh
Like really disciplined and uh with a good system or do you think it’s more more your genetics can you take us more on your on your way from the 13 14 year old to now sure so I think all that you
Mentioned I think it’s a little uh little less everything in a certain amount so I definitely think that I’m uh gifted genetically I’m as you heard I’m pretty short I mean 172 76 kilograms uh
But of course there is a lot of hard work behind it um I think that I started with a pretty good um foundation and uh training style because I kind of even today I stick to the same kind of um approach
That I began with which is crazy because uh I was fortunate enough to even start uh to train that way which is kind of circular routines with short amount of rest uh I didn’t really know anything
About the sport back then but somehow you know I managed to get it right because many people start one way and they kind of uh change it uh on the way forward because they kind of look the other
Video videos uh hear what other people are talking and they think you know that’s the way to go with it and they kind of change it and their body just doesn’t you know have to adapt on uh new training
Style so yeah I kind of started um correctly I was uh I actually wanted to be a freestyler back then uh I mean that was pretty popular at the beginning of Kelly tanks you know freestyle doing uh planches doing front lers but I never spee uh specifically trained for a freestyle I
Was always uh doing regular trainings with uh pull-ups push-ups dips and then when I felt like I have a strength I would like just you know try to do a strle plch or a back lever and that’s
How I climbed up that’s how I you know realized okay I’m powerful enough for this let’s now go I don’t know to bigger element but then I realized even though I’m good in Statics uh acrobatic was
Never my strong suit uh which is uh very important for the competitions you want to have like static Dy Dynamic and acrobatic if you want to win you know uh so that’s when I realized okay maybe maybe
This freestyle wasn’t for me but I still realized that um every night I’m doing sets and Reps so I kind of sets and sets and Reps wasn’t popular back then uh it was getting popular maybe four
Years after I started uh to train Kelly standings but I always kind of stick to it and when it got popular I remember that I signed up for uh a first competition I was already going to college back
Then and I realized I have potential you know to to be good in that so I kind of stick to it I realized uh I were there were a crew back then that I trained with uh and we were basically on
The same level on everything but I always realized a deep for some reason I’m especially good you know better than anybody in dips I was doing the same am amount of pull-ups as everybody s l to
Pushup dips for some reason you know I’m just good at it I guess uh genetics plays a big role in it so that’s why you can see me doing crazy sets like uh with dips today but everything else is purely
Hard work I guess but interesting that you say that you didn’t change your training style too much because uh I remember when I started with uh strength sport in general uh it was always
Said that uh you need to change uh like you need to shock your muscles you need to give new stimuli to your muscle um to and change uh training Styles like from uh many reps to slower less reps and
Stuff like that to always have like new um yeah new stimuli for for the muscle what do you think about that um I definitely think that’s true uh uh but if you compare I don’t know smart approach
With just a stubborn approach I think you end up you know on the same level at the end of the day because I think uh on the number one number one uh how would I say that on the pyramid scale was
The most important thing uh it’s being uh how do you say it um how you say in English consistent um cons actually yeah ex exactly L consistency is the number one key so even with maybe a little worse
Approach I ended up doing uh good because I was consistent enough I’ve doing this for 13 years you know so actually it’s a really really long time when I started and where I am today there was a really really uh big path in between that’s super interesting because we just had a live
Q&A with with Max true two days ago and he was saying basically the same thing that there might be smarter ways there might be more scientific um better ways than his training style but he’s just
Um yeah he’s just doing it and being disciplined and like uh he’s having a lot of volume and a lot of uh reps in in it and this is why in the end he’s uh yeah he’s he’s making more progress
Because he’s just sticking with this thing and that’s super interesting that you say the same thing um that’s uh yeah might not be the smartest but if you stick with it if you’re disciplined if you do it consistently you’re you’re winning exactly at the end of the day doing what you
Love is the key you know yeah wow cool um so can you take us into a typical workout week uh into your split for the week uh right now of course um right now I’m actually Del loing for the obvious
Reasons I’m am injured as hell but let’s say I’m not so my casual training week is like um one day is like a circular training where I’m doing um 70% pull exercises and then active rest uh that
Are 30 uh 30% are push exercises so I use them for active rest actually they’re not hard they’re just there you know to keep my uh metabolism going um and then the second day it’s uh push focused
Training it’s like a push endurance uh 90% of the time that’s like some kind of a pyramid where I’m you know doing uh dips on time or push-ups on time let’s say 13 31 pyramid with um 45 seconds
Interval rest can you explain the 131 uh what you oh yeah sorry uh it’s like a pyramid style so let’s say you have an mom but in mom you do the same amount of reps on the minute but I do like
Pyramid style mom so every 45 seconds I do one rep more I go from one to 30 and then I lower it down from 30 reps to 29 28 27 and back all the back to one you know so that’s kind of the the principle
And on the third day uh it’s it’s kind of mixed it’s between push and pull 50/50 or I do legs the third day I often uh listen to my body you know if I if I’m sore from uh the day before I do legs if
I’m not I’m doing the push and pull kind of uh training routine uh the fourth day oh wait let me think was the four day um I didn’t I haven’t done this in a long time because I’m so injured I
Forgot my training routine I think it’s uh I think yeah I think it’s uh a push routine another push routine similar to uh the one before uh fifth day is another pull routine and the six day is leg day
So pull push legs or pull and push and then again pull push and legs I think it goes like that and then the rest day of course okay okay nice so uh you’re quite balanced between pull and push even
Though you’re like uh that’s at least like what I see is uh like your your strength is uh mostly in in push um but uh you put the same effort in pull and push throughout the week right exactly
I like to you know keep it balanced because even though I’m good in dips that’s like the only push exercise that I’m good at I’m in push-ups I would say I’m equally as good as in Pull-Ups so I can
Do thousands of thousands of dips but push-ups are for some reason you know much harder for me to do so I like to keep it balanced for you know each case okay yeah but push-ups at least at the
Competition was uh the the exercise where uh you had a lot of time one uh in comparison to Max who is like not not the strongest and push like it’s it’s both on extremely high level so it’s but he
Himself says like push-ups um was was the weak exercise in this routine where he lost a lot of time yeah exactly exactly that kind of saved me yeah but how did you prepare for uh Sweden
Uh so you had your um uh your Rehabilitation after ltia um and how did you prepare then for Sweden uh actually all this time I was having Rehabilitation I was doing de loads for the whole time when I was
Uh because I felt like is if I’m about to uh turn up the volume I’m something’s going to snap you know I’m going to get injured so I didn’t want to risk it I actually to be honest with you I really
Didn’t plan to win uh because I knew that I’m not done my 100% so winning was just a even crazy for me when I realized that I in finals with Max through I was like you know you can actually
See it on camera I was in disbelief I was you know shaving my hand like what the [ __ ] is happening right now so yeah I really didn’t plan to win I glad it happened uh because I I already told you
It’s like a high life of my uh of this year know great experience but yeah I I did like basically everything I just said I did but maybe 60 to 70% less uh of what I usually do sorry 30 to 35% of
What I usually do so I was like on 65% of my true potential on my trainings when was the uh your strongest point that you’ve been at your strongest um I think it was last year that’s when everything
Started to go downhill because uh I felt you know it’s because of kind of I would like to say I was getting cocky with it because uh I really felt strong I so I wanted to push my Instagram to
Grow you know and what I realize is when I do like crazy sets like I don’t know uh breaking records or anything like that it goes kind of viral you know so I wanted to do that you know I was like
Okay so all I have to do all I have to do is break a record every week you know uh at that point it looks it looked possible but then injuries started to come uh and I realized it’s not it’s it’s not
Like that so because of my cockiness I’m today I’m going through what I’m going but that’s a super interesting learning and I think a lot of athletes have have to do this learning uh because you can’t
Post a PR every week you know you can’t uh post uh only the like uh as you said a record every week um it’s the body is not not made like this it’s uh exactly I think do you have any endurance
Do you also have like Peak phases and phases where you just uh like maintain uh because in in Street lifting you have like these um yeah these different phases you go through in your workout
To finally Peak after a few month uh and uh do a one rep max lift um how does it work in endurance time is a big factor in my training so uh I mean weather and everything so when I train in summer
It’s hot so I’m not physically able to do my Max so that was kind of my Del loading phase summer and winter winter it was too cold to give my Max you know so more naturally I lose the strongest in
Spring and out out that’s when I that’s when my pecking phase like uh came in so I wouldn’t say I was really uh thinking about it everything was happening so naturally you know and it worked so I
Am learned that if something something worked you don’t change it you know okay so if we would um have someone because we in the in the questions on Instagram we received a lot of general questions
You know how to get it to this level of endurance explosiveness and your favorite uh way to progress fast I think it’s really general questions but what I felt and what I saw also with with Max is
That a lot of things that are normal for you are not normal for for other people so um maybe let’s let’s try to find some principles that you have about training that brought you to the level that
You are here um do you have any like principles any rules for yourself um that you think um yeah M the Bruno who who’s sitting here today uh well I think I have a good one uh still maybe a lot of
People uh wouldn’t find themselves uh in that principle but when I do my trainings I’m more considered about um the rest time to shorten it than to to put volume up so in that way I kind
Of adapting my body you know to rest quicker and not to do uh more reps so my trainings are always like do this amount of uh reps in this amount of time and what’s uh what matters to me is amount
Of the time so uh in which I done the Reps so when I feel satisfied with the time let’s say I don’t know I’m doing a thousand push-ups uh I want to do them in less than 25 minutes you know
If I don’t do it in less than 205 minutes I’m doing 100 push-ups again the next time I’m not changing anything per forms can be perfect but if I you know satisfy my rest periods my time I don’t uh change anything about my routine so many people are uh consider considering changing
The volume you know across the time but what I’m looking is uh like that rest in between you know to rest as as short as possible between the sets so you set yourself a routine your training you do
It and then you feel oh I could have done this uh much quicker and then like when you’re just not maxing out uh you try to put the um the rest shorter uh and repeat the same thing just quicker
Exactly exactly that’s my Approach when do you go up in volume when there is minimal rest like I don’t know 10 seconds or something or when do you go up in in volume that’s a good question
Uh I often like to go I mean it still depends of on the on the routines but when I doing my basic circular routine uh that is mostly pull-ups I lower my rest to 30 seconds uh so when I’m able
To do everything in 30 seconds that’s when I’m uh with perfect form of course that’s when I bring up the volume even more okay so you bring down the rest to uh 30 seconds and then you like keeping
The good form Etc and then you go up in the volume and maybe you have to go up in the rest again then to 45 seconds or something and then you try to have the new volume uh push it down to 30 seconds
And then again you go up in in in volume exactly like that yeah yeah interesting because that’s a different kind of progressive overload um but without having to add like 1.2 5 kg of weight or like without um adding the weight incrementally but with shortening the rest time yeah that’s the
Thing because in body weight I train I train p uh pure body weight I don’t have another uh way to you know turn up the intensity but this one that you just mentioned yeah I lowered the
Rest so that kind of comp compensates uh with that intensity that I’m lacking you know if I turn down the rest that means the density automatically goes up because right now now I I I have much rest to
Work with and that’s why you know it’s it’s more intensified and I think this training style leads you to regenerate quicker and add competitions to just be like more enduring because I think
The the term uh how do you bring up your endurance or how do you get to this uh level of endurance is basically um another question for how do you regenerate so quickly how how are you capable
Of uh yeah taking back power so quickly would you agree to that is is endurance the capacity of uh being able to regenerate quicker yeah being able to do uh the same intensity for long amount of
Time yeah it’s like Marathon yeah you you kind of find intensity that works for you for your body to cope with for the rest I don’t know 30 minutes 1 hour and the closest training that you can do for
That is like emom you know so you have a certain amount of time to rest which is always the same you try to keep the intensity same and then you go for it for like as I said half an hour an hour
So yeah that’s exactly this uh what gives you that uh endurance during the competitions ex uh even though you know competitions rounds are more like five 5 to seven minutes not more than that but still it gives you a great starting point you know increase your endurance yeah because what I
See also uh when in the first set like um I think someone like me an an average athlete let’s call it is always like it’s easy to have the first set quite close to to someone like you but then the
Performance drops so much and uh like uh someone who isn’t doesn’t have a good endurance is like after the second third set he’s like dropping a lot and he needs a lot more rest um yeah and that’s that’s what I love about these competitions uh about this especially this competition that
Happened in uh in Sweden because whoever uh made the rounds did them perfectly because I don’t usually rush in my rounds you know I have my own pace and I realize if round is good if it
Really tests your um endurance your strength you don’t need to rush just keep the same Pace uh if you are truly more endurant you’ll came up first in the end which which is what happened you know
Uh because people were were rushing it uh for first couple of seconds and they fell down and I was able you know to keep my um intensity the same throughout the the whole round so that’s why
I didn’t really rush to know put up my weight uh weight waste take down my weight waste on those little you know because uh if I can mention uh at the World Cup rounds uh rounds were made a uh
Little less uh perfect than uh than this because they were more like a race you know uh rounds were like um I don’t know maybe three to four minutes and people who were really good in Street workout
Who were which performance were was pretty High um those rounds meant nothing you know uh and uh the considering Factor if you’re going to win or if you’re going to lose was uh will you put down
Or up your West quicker than the other person you know so that’s why I really really uh love this uh competition that in Sweden because of it that’s super interesting because uh yeah we had the
Same I tried to also bring some of our athletes uh more a leads to to Sweden uh to the competitions a competition um but in the beginning um when I talked with uh with ffield as as the organizer um
The rounds had like the were planned as more short like the year before and um then a lot of the a athletes said hey um the the high level athletes hey it’s too short if it’s like only three four minutes it’s more like a speed competition and less endurance competition because the true
Endurance is shown at yeah seven eight minutes something um and like more simple routines like um less switching between the exercises but um more reps uh of the of the exercises and um yeah it’s interesting I I’m writing it down because we’re currently also planning the endurance competition
For the fibo uh which will take place in April uh 2024 um and uh yeah uh it’s it’s really good uh like conf confirmation for that to have longer rounds um and to more focus on this um because
It’s it shows really more the difference between an average athlete and an high level athlete in endurance if the round is longer because I I will admit when running you see the people who are not experienced they start like running quickly in the beginning you know and then they fall back you see
It everywhere and I have to admit when you said your 131 uh pyramid routine I also Al thought oh he only starts with one and oh 30 doesn’t doesn’t uh like seem that high as well and I thought oh
I think he he he can can do better or I can do it but I think in the beginning yes it’s easy but um then in in the middle I think when you do the 26 27 28 and only 45 seconds when it starts to burn
Yeah exactly so uh yeah I think like having a good knowledge of your body uh having the confidence to not rush in the beginning but to uh keep the heart rate or the the intensity the same throughout the
Whole round and uh not uh Rush on the unimportant things I think that’s um yeah really good feedback and good uh yeah advice from you for for competitions yeah of course thank you uh I wanted to mention one more thing uh especially those kinds of workouts help you when you are
Competing and when you got you know we get uh our rounds on the paper for the first time we saw them on the day of the competition you can kind of mentally go through every exercise and kind of
Know when it’s you know going to get hard and how hard it’s going to be because you’re already you know training exactly like that so you kind of know how much to push at the start how much you
Know uh intensity you should uh have how much rest you should take in between every so uh it also gives you that kind of an experience you know having similar training routines like the ones on comp competitions that’s true do you change your diet uh when preparing for a competition maybe you
Can uh share your general diet way of eating uh with us um and then if you change something when a competition approaches uh first of all no I I I don’t change my diet my diet is pretty flexible uh
I watch out what I eat but not uh uh the in the way like I count in my calories uh more like I’m just not eating simple sugars or you know uh how do you call it those pets that are not natural but
You know uh saturated refin refined F refin yeah trans fs and things like that I’m trying to keep my body healthy in that way uh the only uh thing I keep in the track of is my protein intake which
Is uh 2.2 to 2.5 uh grams per my uh kilogram uh of my body weight and that’s really basically it I really don’t uh watch out too much for you know what I eat okay cool yeah but it also reflects my
My experience that the protein intake is the most important um how did you get to the 2.2 2.5 grams um did you um yeah like just did you ever try more uh I I would like to you know do more but uh it’s
Hard to uh put so much food in my stomach uh 2.2 was like uh something that I’m I was just you know eating and I was measuring okay if I just eat like I normally do how much uh at a day can protein can
I you know uh intake so the results were like uh 2.2 and I was you know doing so some reading and some research and for a bodybuilder that’s completely flying F you know two to 2.5 grams
Per kilogram so I was like okay I just need to stick to my you know uh automatic routine that I have and I don’t really need to change much about it which is great for me you know yeah generally
How do you get to like what kind of protein do you eat what what do you you eat in general uh so right now for breakfast uh I had some eggs I usually you know try to uh intake all my protein
From the food but I also I’m drinking away uh protein shake protein powder um so that like fulfills all the gaps uh during the day where I where my protein intake is kind of low you know
In between in between eating you know uh I kind of uh do my protein Shades and of course after the workout that’s when I drink as well but multiple per day or uh one per day or depending on how how
Your meals were so I would say uh I drink like probably one scoop to one and a half scoop a day of protein powder and everything else is you know from the food okay and so 30 G to 45 G through the
Powder okay and do you eat a lot of uh meat like you already said eggs um what kind of protein sources do you prefer exactly uh I eat a lot of meat most popular uh is the chicken of course uh
So basically chicken and eggs like 90% of the time what I eat they are also the most cheap ones for for for what you get get you know for the price so it’s pretty convenient when you try to train
And eat healthy I guess that’s true and I think it’s super important to find a protein source that is uh that your body is uh is is well uh well digesting and that you can work with um because uh
Yeah I’m uh always seeing like people trying to go vegetarian or uh even myself I had the experience that if you try to force yourself to eat protein sources that your body is not digesting well and
Using well uh it doesn’t make sense and then you can uh you have like big troubles bringing up the protein intake but um it’s really something that I would recommend to everyone uh checking uh how much like checking your protein intake as the most um important metric and um yeah seeing
Seeing Bruno triceps and shoulders uh definitely is a is a good motivation for that to eat enough protein yes that the chicken and eggs nice um yes you you sent me some um of your craziest
Per like the of the performances that you’re most proud of uh before the the call and for me it was super stunning there you wrote 100 pull-ups 200 push-ups in five minutes yeah that’s absolutely
Crazy because it’s like the I think it’s an OG routine from back back in the days from uh like like to have 50 pull-ups and 100 push-ups in 5 minutes which is already a a crazy thing because
It’s an eom of 10 pull-ups uh and um 20 push-ups in yeah in in five minutes um and you just doubled that um tell us H how how well I actually saw that from another person you probably know he
Was uh at the competition in Sweden his name was Ur rash he was third in the competition bro his performance is just crazy he was like my uh one of my Idols back then because when I started he and
KES they have back to the basic Channel they were already pretty high and I will always respect them because uh when I was you know just beginning with sport they recognize my uh performance my
Talent and they did a couple videos when I was as I told you nobody know know about me so I always respect him for that and yeah I remember ashki was uh doing that set he did like uh he did it in like
I don’t know four and four minutes and 45 seconds something like that and I was like man I have to try it and I really didn’t know the origin story of that set I always I always thought that that
Was the set and not uh you know the other one so I was I was kind of it was kind of easy you know to mentally uh go through it I guess because I thought that’s what has to be done and I think
I did it on my first try it was I mean I I were I was already you know uh pretty high with my performance that’s that was like uh on my very close to my Peak Performance I think it was like
Maybe two or three years ago I don’t know when I recorded that set crazy yeah it it shows again that standards are super important and um this is why we often see um like people training together who are all really strong because if you surround yourself with strong people they become your
Standard you know in in our gym we always had uh Freddy as our uh like standard he always did his 90 95 100 kg additional weight pull-ups and for for us it was like um the it it is possible you
Know we all looked up to him and we had many uh guys uh like um pulling 70 kg 75 80 because for us the 100 was mentally prepared yeah exactly I like that I like that and even the girls that’s like
Like my girlfriend who were only training with guys for them for her like 20 pull-ups is normal you know that that she does 20 clean pull-ups is normal but if you go if she would only train
With uh with uh um let’s say girls in who just started kenic I think it she would have different standards and um this is why I’m super interested in how do you have like a surrounding do you train
Yourself alone and you get your standards through YouTube or do you have uh like friends who you train with and they are also Advanced who is your training partner so when I started with
A sport uh I would like to say that I that I was a standard to others because uh as I said uh we all started at the same time but for some reason I would always you know learn stuff quicker because
As I said uh at the start uh when we first started with Street workout we wanted to do freestyle not sets and Reps so uh I was always first to get I don’t know uh stle plch front lever you know and
For some reason those guys didn’t take that as a motivation they take that as a h he’s better I’m not genetically Built For This and they kind of quick uh quit uh you know training along the
Way but if they you know take a different approach and uh told themselves look if he can do it I can do it as well maybe I need uh more time I’m taller I’m uh not genetically built I’m I just need to be
More consistent they will definitely do it yeah so it’s all about the Mind mindset I guess and when I was go growing through the sport uh I think having a standard standard that is better than you is uh
The same as having no standard at all because I was training completely alone so I didn’t know what’s good what’s bad but I was you know shooting for how you could say shooting for the Stars right
I always because I didn’t know what’s average I didn’t know what’s bad I didn’t know what’s good I was just aiming you know I need to be better so that’s probably the same as having someone who is
Uh actually uh better than you well yeah like as you said when when you have someone who who is a lot uh stronger than you you can either take it as a motivation or as a as an excuse um and this
Is where where it’s uh like with everything in life you can always you it always depends on your reaction to it you know you can injure yourself um but you can can take something from it and more concentrate on on learning the theoretical things about your sport or working on your weaknesses if
You injured your elbow you can work on your legs or something um but there are people who stop because of it and people who double down you know who say oh now now I’m going to going all in um
That’s interesting that you also had this the best things that I learned I learned from my mistakes which is crazy you know so yeah I completely AG agree with that you talked about Statics about
Stradle PL and front lever uh how how do you what is your level in Statics right now uh probably close to zero I was pretty good at it you know but uh when I realized that I’m uh having potential
With sets and Reps I was you know going 100% at it because uh if I would try to build myself in sets and Reps and uh do Statics at the same time uh I’ll probably be be average in both of those
Uh you know so yeah I kind of left Statics behind I think if I give myself one month two to three months maybe I’ll be able to you know uh bring back some of the best um elements that I could do
Which is like uh full plch maybe for two to three seconds but I’ll definitely be able to bring it back and heest I heest was probably my the hardest element that I did I don’t know I’m I guess I’m
Better in pools some people I see pulling hero like like it’s nothing but it was like much harder than full plch for me so yeah heest I’m the most proud of it do you think there is a direct benefit
Of training reps and like a transfer of strength when training reps that you automatically improve your static so that you automatically learn the front lever by doing a lot of pull-ups and when you’re Elite in pull-ups oh yes yes of course uh because that’s how I basically learn
My Statics through the sets and Reps so yeah it’s it’s basically the same when you see uh when you compare I guess Street work outer with uh bodybuilder because I saw many Street routers when they you know try to lift weights they will do much better than any guy who lifts weights and
Try to do pull-ups you know they’re just kind of because of that maybe high volume training type of training they just build themselves you know for uh other things uh they they basically have more
Power I would say so so yeah definitely sets and sets and Reps can build a good foundations for uh Statics I think one reason is the high volume as you said uh maybe another reason is the full range
Of motion because if you train in the full range of motion you also have strength everywhere and not like a bodybuilder who has problems holding a stradle plch because he doesn’t have that straight arm strength because he only and if you compare compound exercises with the iso ISO exercises as
Well yeah yeah exactly in the beginning you said uh you’re natural uh and uh why do you say that bro I have like uh hundreds of questions from uh other people bro are you natural it’s always funny
To me to ask that question because even if I’m not do you really think that I’m going to know to to tell you that I am but I am uh I’m natural um yeah I guess people we talked about standards
And people today have a really long St standards because there are not a lot lot of people that are that are truly putting in work and that are natural at the same time I would like to say and
That’s why you know when you see and of course uh Street workout uh sets and Reps high volume trainings are pretty new to you know uh human population I would say because uh there are uh many people are most familiar with bodybuilding and you already know what you’re are able to you
Know uh achieve with bodybuilding natural but no one knows what you’re able to achieve with high volume body weight trainings uh natural so if you see a street work outer you know that is Better Built than uh a bodybuilder he’s automatically you know on STS or something like that which is
Not the case I truly think that uh for a great body Street out is probably much better options if you are starting with and you want to you know do it natural and not compete on the stage like
Other bodybuilders yeah it’s interesting because it’s so much simpler you know you don’t have to think about a lot of things as you said maybe it’s not the most effective way to get there but uh it’s like really simple by just doing a lot of volume uh in pull-ups and dips and push-ups
And muscleups um and um yeah I think this way is also underrated to to build a physique with with kenics and Street workout because there is still the rumor you can’t build muscle with uh with with Street workout yeah of course and it’s I guess it’s pretty hard to follow through just because
You know of such a high volume it’s much easier you know to go to the gym and do I don’t know four reps uh eight reps for you know four rounds of these exercises and just you know kind of
Switch from one uh weight to the other keep your trainings simple but it’s really really hard you know you really have to love uh Street workout that way of training to you know so you’re able
To cope with that kind of uh intensity that the training can give you do you love your trainings do you love every training that you do of course of course and that’s the that’s why you know uh
I still progressing because I love it so much I I think about training but I’m not training you know so uh yeah I 100% you know I love it the same that I loved it the first time that I started it
So yeah because otherwise you wouldn’t do it for 12 13 years now um it’s you have to love it to to be able to continue it for such a long time and to stick with it and uh put in the discipline because
Discipline becomes easy when you love it you know when you just love it so much then discipline is like really easy and I think it’s actually hard to call it discipline even you know when you really
Love it so yeah then rest rest days become the the torture like sitting sitting at home and not being true that’s the discipline yeah taking a rest day and yeah that’s true that’s true this is why it’s
So important this is where I love kinic it’s like it has so much variety you know uh I never judge someone because he wants to freestyle or one rep max or like reps or only Statics because I think
The most important for everyone listening and for everyone in the kelenic scene is that you find the workout style that you love that you that fits your personality your your passion and then it becomes easy to uh achieve something great and to uh reach your goals because um you will have
It much easier like uh showing discipline and uh you don’t have to fight against um not wanting to train every day but if it’s a passion it’s much easier that’s the best approach for me and this is
Why people for example stika he switched to more hybrid training uh we saw V Molen switching more to to CrossFit which is all okay in my opinion because I think the most important thing is that
You don’t get bored and that you that you don’t get set through your workouts but you really enjoy them and this is what I feel when I see you you know you you burn for it you you say oh you know
[ __ ] tonit go away you know I want to I want to uh yeah continue working out at full full speed but um yeah of course yeah I can agree with that 100% nice yeah what are the next goals what
Are the next steps so for this year uh all that I have planned right now is the competitions you are um doing in fourth month but other than that you know I just want to give my body the rest that it
Needs right now because uh this last year I only had planned one one competitions and I did three of them you know uh in like four months I think three competitions is four months um so yeah for
This year I don’t think I’ll do anything uh until the fourth month I’ll just uh do some deals go to some sport massages you know and stuff like that just feel better yeah and I guess we’ll
See about uh what’s happening after that you know nice so recovery advice uh from your side uh you do de lo which means uh is it comparable to your 30% active rest uh dip training that you talked
About on on Monday or how does the D Lo look for you um so D loads for me are yeah basically the same routines I just did less amount of reps or I kind of increase the rest periods uh so
I can focus on my range of motion you know and stuff like that so yeah because I heard that for the tendons uh the best way you can uh heal the tendon to make it make it stronger is to
Focus on uh is it decentric right uh type of M so what I do right now is I just try to bring out of uh the explosive explosiveness in my workouts so I basically do everything slow uh so I still can
Feel the burn of the workout even though it’s not as int as intense as it’s uh usually is you know because of that uh slow moments so those are like my deals I also uh have I had one rest day a week
Now I have two rest days I bring uh I had one leg day a week now I have two leg days a week uh just you know to get my upper body a little more rest and I think that’s about it really uh yeah I I do
Some form rolling as well stretching as well uh I I realize it helps really really a lot you know to recover um and then the sport massages that uh also help from time to time of course I
Never been to one in my life so this year I’m definitely going yeah I think it will change my life man yeah I think you deserve it now your body deserves it nice so it was really
Really interesting uh to talk to you I really enjoyed this uh this talk and I’m really looking forward to see you perform next year at full full power after these days of rest and uh d
Load and um yeah thank you for sharing so much thank you man it was a pleasure for me as well thank you so much and uh Merry Christmas have a good start into 2024 and yeah we’ll stay in
Touch brono of course wishing Merry Christmas to you and your family as well thank you bye-bye see You
9 Comments
Nice competition ✊💀🤤
Bruno the beast
Damn, been watching his channel lately and didn't knew he can beat max true. I guess there always bigger fish out there.
I love the interviews you conduct. You ask the questions I would ask myself; you're a great interviewer. Also, the interviewees always show great predisposition. Keep it up!
The beast
One day I'll get my own Gornation interview 😤
great .. Do you have any reference in koln
Bruno is an absolute champ, humble and down to earth. No show, no fancy, just a sheer hard work.
Thanks for picking good questions