#177： Homemade Muscle & Bodyweight Training
Episode Stats
Summary
In this episode of the Art of Manliness Podcast, we talk about the incredible story of how a life-changing accident cost him his leg and how he found body weight training to overcome the setback that cost him that leg.
Transcript
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right mckay here and welcome to another edition of the art of manliness podcast so i'm a barbell
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guy that's what i do for my strength training but i know a lot of you who are listening love
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body weight training body weight exercise and i understand the appeal i appreciate it i mean
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what i love about body weight training is that you can do it anywhere you do it from your house
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so it's convenient it saves you money because you don't have to pay for a gym membership or
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a lot of equipment so i definitely get the appeal and it's all there's also that functional aspect
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of it like it's like how the body is supposed to move right doing pull-ups and push-ups and etc
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problem i've had with body weight training because i've tried it a few times it's like i just don't
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think there's like i've never been able to find good programming for particularly online it's just
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a lot of it's just do as many push-ups as you can do as many air squats as you can etc etc
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and there's really no progression i came across this book homemade muscle and the guy who wrote
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his name is named anthony arvonitakis he has laid out programming that has periodization built in
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that uses body weight training so you have consistent progression with the training and it uses the same
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principles that you find in the barbell world and i love how detailed he gets with it not only
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does this programming aspect impress me about anthony but his he's got an amazing story when he was in
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his 20s he was in a terrible terrible accident and it ended up costing him his leg and he found
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body weight training or used body weight training to get stronger not only physically but also
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emotionally mentally spiritually to overcome this huge setback in his life and we're going to talk
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about that story in the podcast as well as get into the nitty-gritty of body weight training so if
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this is something that you've been interested in and you want to do or you do body weight exercises and
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you're trying to figure out a way to get some sort of programming in it so it's more systematic
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you're going to love this podcast so without further ado anthony arvonitakis and homemade muscle
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anthony arvonitakis welcome to the show thank you very much brett it's an honor being on your show
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well uh so you uh wrote a book called homemade muscle it's all about body weight training which
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i think is going to interest a lot of our our podcast listeners uh but before we get to that
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let's talk about how you developed this program how you got into body weight training because it's
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it is a it's an incredible story um so it all started several years ago with a a life-changing
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accident that happened in greece where you're from yes right yeah can you tell us about that that
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accident and uh just what would happen what happened right that changed your life sure so i'm 23 years
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old i'm uh studying in greece i'm studying in a sports science university in thessaloniki and during
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that time i'm also working as a pizza delivery guy you know make some extra bucks aside from
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bodies and that and one night uh one night i just i'm crossing this road and suddenly i crash with
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this really big jeep and i just start flying into thin air so i was probably from what i was told i flew
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in the air for about 25 meters uh i think that's something like uh uh 70 feet i think so i end up on the
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pavement and well before i actually end the pavement the the fun thing is that time really goes slow in
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this situation you know it's kind of as you see and so time goes really slow i have this like really
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weird feeling of lack of uh weight of um feeling myself and i land on the ground i don't feel any pain
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at first you know because of the whole like hormonal response of your body adrenaline and this and that
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and i lift my head i look downwards and i see that my ankle is basically laying on my knee and you know
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i'm wearing jeans so i can't see any blood or you know any trauma but you know i realize that that's not
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a good sign so i freak out a little bit i don't feel any pain i'm like what the hell is happening
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but you know after a few i would say half a minute i don't know uh you know the pain comes in
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i feel this like really fiery burning feeling uh through my leg and you know after that people
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came around i wait for the ambulance they took me to the hospital where i stayed for six weeks i had
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about uh i think i had seven operations during those first six weeks and yeah they were basically
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trying to reconstruct my leg which was severely broken smashed a lot of skin missing so you know
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a lot of plastic surgery a lot of surgery in general and that kind of summarizes the accident
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i don't know if you want to learn more yeah so that was the accident but i mean what's i mean that's
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which is traumatic but it seems like the really hard part uh emotionally mentally was after the accident
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for the next few years so i mean tell us about that i didn't know about this device that they put
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on your leg i didn't know this existed um so part of the reconstruction process uh they had to affix
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a device around your leg can you tell us a little bit about that like what how what effect it had on your
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life yeah so what happened after the accident was that i was told uh i would have to basically uh not
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walk on my leg for a year and you know for me that was quite traumatic because i was always used to
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exercising in my life i was always a big fan of uh i was a rower i was a canoe kayaker and you know i grew
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up doing sports so that was really frightening for me and they had this devices as you said on my leg which
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are called external fixators and what they do basically is they put pins through your leg and so
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these pins go in your leg and out of your leg so you basically have like open little wounds um
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and the reason they do this is because these pins are attached to like a greater metallic device that
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keeps the bone steady and it allows it to heal but also because i was missing six centimeters
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two and a half inches of bone this also helps regenerate bone tissue and lengthen the leg so every
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time the bone heals a little bit the device pulls the bone away and it creates more uh calcium between
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the wound so that helps elongate the leg and anyway i had like all kinds of weird operations like they took
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bone marrow from my hip and to put it in my leg to help speed the recovery which didn't work
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i had a lot of plastic surgeries i had in total 13 surgeries over the next five years so you know that
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one year basically end up becoming five years because my healing wasn't um
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progressing as fast as they thought so you know it was that that was the real part you know waiting and
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like never um having any progress and you know having your doctors telling you that okay you have to wait
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another three months and those three months become half a year and so like oh i'm 23 years old all my
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friends are moving on with their lives like they're finishing their studies they're finding jobs and i'm
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basically doing nothing and of course i ended up really depressed it was like it was a really dark time
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for me those five years were probably the darkest uh time i'll ever have in my life because you were
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just basically bed bound you just had to sit up lay down all day and that was it yeah i was basically
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either recovering from a surgery or waiting for a new one so yeah i couldn't do a lot right and then
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even you ended up moving from greece to the netherlands right just yeah yeah to continue see if you can
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actually improve this yeah i came to the netherlands for a second try but you know they did their best
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here really good doctors but we we couldn't actually fix the up so at some point uh i took the decision i
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told my my doctors that you know i want my leg amputated i want a prosthetic leg so move on with
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my life because you know like for me continuing my life with a cane and you know not being able to do
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basically anything of the things i like to do wasn't an option that you know seemed functional for me
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at what point it seems like when you made the decision to amputate your leg which is a really
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big decision right i mean you're losing a part of yourself um it seems like that was the point where
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body weight training came into play and started i kind of prepared you for your amputation can you
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tell us a little about that yeah so the moment i took the decision to have my leg amputated uh first
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of all i started meditating at that time so i've never i've never meditated in my life and that
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helped me a lot to like deal with all my emotions and after i got like my mind a little bit settled
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down i started training again because i thought you know i have to train in order to be prepared for this
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surgery so i had six months to prepare for the surgery and i thought what the hell i'll get like in
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my best shape of my life and you know prepare my body prepare my mind so i can go through this last
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surgery as prepared as d so at that point the gym was far away from me i didn't have any means of
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transportation and i realized that you know i can i should find a solution to train at home so
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i basically started doing some pull-ups on this door frame i didn't even have like a pull-up bar
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um i had a long cast on my leg but i still you know hopped around on my good leg and just started
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doing some pull-ups on the door frame and after that i started adding some push-ups i started adding
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some ab exercises you know all that combined with nutrition and you know meditation every day to keep
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my mind healthy as well uh led to a really for me a really remarkable transformation because like i went
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from completely depressed and unhealthy like i had lost all my muscle um prior that i had prior to my
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accident i had i wasn't in shape you know i was pretty unhealthy i was i wasn't eating any more
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healthy and within a few months i basically got into great shape my body got started looking really good
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again and i started feeling amazing and you know i i'd never expect that i'd feel so good again in my
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life and for me that was like remarkable i couldn't believe that i was feeling so good again and all
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that helped me go through the amputation uh really calmfully it was basically the easiest uh operation i
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had and because of course it was also a permanent solution finally and i don't know due to all my
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positive habits due to that mindset i was building for six months through meditation through nutrition and
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through exercise uh the operation was remarkably easy i didn't expect it to be that easy right and i mean
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what what insights i mean what was it like after you amputated legs i mean that's a big deal right you lose
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part of you i mean were there what insights about life did you get from that experience or was there anything
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that surprised you about amputating your leg that you thought i wasn't expecting to feel that you know or you
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have that emotional response uh tell us a little bit about that well when people ask me nowadays about
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this uh my response is that my my losing a leg was basically the best thing that happened to me
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because it changed me completely as a person and it changed me towards the good and you know there are a
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lot of like psychological studies on this on how you know people deal with trauma and there seems that
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there is truth in that old saying that you know what doesn't kill you makes you stronger it's not in
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old people but people who used to deal problems like that tend to uh do that so for me it changed
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everything because like for example prior to my uh accident i was generally a really negative person
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uh low self-esteem um low i never had self-belief uh i never took care of my mind i was always
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training all my life and avoiding emotions and people through exercise so you know whenever like
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i got frustrated i just went and run like 15 kilometers and you know that tends to calm you
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down for a little bit but it basically asks the problem you don't deal with it so i discovered that
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after spending five years in bed that you know we have to also train our minds it's uh training your body
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is really good really important but you also have to train your mind so for example prior to my
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accident i was a person that never read any books like i've probably read maybe five books outside
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school um now a person who reads a book a week like for me that's remarkable uh if i told my old self
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that i wouldn't believe it and through my accident i basically realized that there's no such thing
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or at least there are very few things one can't get over you know like my one of my favorite authors
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robert green calls it the ultimate uh alchemy in life transforming bad stuff into good
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so once you realize that losing a leg is something you can deal with and you know it's not that difficult
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to overcome that basically spreads into your life that it becomes a mindset and you know
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it sort of became turned into a game for me like every time something bad happened after that
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i always thought so how can i use this you know how can i turn it into something good because
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eventually losing my leg turned into me creating my fitness project and motivating people all around
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the world which is pretty awesome it's my today it's my passion it's my work and you know
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it's something that basically makes me wake up when i wake up in the morning so
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um you know you don't have to always react negatively to problems because if you look hard
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enough you'll always find an opportunity behind them that's my mindset in life and it seems to be
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working every time nowadays gotcha so after your amputation i mean how did you i mean i imagine you
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continued the body weight training uh at what point did you decide this is something i could do for a
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living or i could share with other people um how body training can be an effective way to get
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stronger and more physically fit well when i realized that i can get in a really great shape
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without even going to the gym just training at home i thought of like making a video about you know
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my transformation and all that on youtube and see if people like it so people liked it they got shared
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from some popular guys online and that's when i realized that this is pretty cool like all the
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feedback i'm getting from people saying you know that they got motivated by my story that it made
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their day to help them emotionally that's when i realized that this this is really awesome and i
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should do something more with it so you know i started my website the youtube channel i continued
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making videos and then i realized that i should write a book about all this so i wrote my book
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and it it did pretty well people seemed to like it a lot and you know that's when i realized that
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this is my personal calling in life this is great we've talked about how we talked about your backstory
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of how you came to this point where you were showing others how to do use body weight training for
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strength programming uh let's get into the nitty-gritty of body weight training um because
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this is interesting because i'm a barbell guy i love barbells um but what i loved about your book
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is that compared to a lot of other body weight books or articles i've read like it actually fall
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actually there's some programming there's a method to the madness i feel like with a lot of body weight
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training it's just like you wake up and do 25 push-ups and then do 25 air squats and pull-ups
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um i just feel like there's no progression with it uh so before we get into the programming of body
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weight training uh let's talk about what are the benefits of body weight training and i know you're a
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body training body weight training guy but i'm curious if you think there are any downsides to
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it as well well um so the thing that you said um yeah let's start with the benefits so first of all
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it's functional i mean how much functional does it get then body weight exercise because you're
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you're learning to use your body in all kinds of different uh exercises and you know one of the
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most typical reasons that uh old people old people's health declines is you know after falling
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so when old people fall and break a bone or something their health tends to decline a lot
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that's how my grandfather uh died he was this extremely healthy guy and you know he broke his
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leg and after that he's health just started decreasing until you know i lost him so i realized that
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building your strength through body weight exercise helps you build not only strength but your strength
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in symmetry with your balance it helps you master your own body and um it increases your kinesthetic
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awareness which is basically your body's uh knowledge of your surroundings through uh receptors you have
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in your joints muscles and skins and it also uh works your muscles in symmetry with your connective
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tissue so you know uh you can't over load your muscles without loading the connective tissue so
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um you know tendon um trauma doesn't occur that much injuries in the tendons which is pretty
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often the case doesn't occur that much and it's a safer way to train and it can be done everywhere which
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means that for me it's in the long term it's a more functional of way of training in life in general
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you know because with the gym you're always you always need a place to go but with body weight
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exercise doesn't matter you know wherever you are you can always keep on getting stronger
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and it's free right yeah and it's free that's the one of the main reasons i got into it but you know
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then i realized all these other benefits right and any downsides mean to it i mean i mean it sounds
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like it's awesome but are there any things that it's body weight training is limited in
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yeah well the one thing i would say that it's not for me it's not a limit but for some people it
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might be it's that uh it's a little bit more difficult to build a lot of uh to build a lot of
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bulk in your legs so like if you're looking to build really bulky legs like i'm pretty honest you know
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you're it's not easy to do it with body weight exercises uh that's why i use uh weighted sandbags
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for example um for uh and i do weighted lunges but you know um i would say that barbell squats
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is one of the elements missing in body weight exercise and if you can combine barbell squats with
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upper body body weight exercises uh i don't see like there's no limit after that you know you can
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become extremely strong and like be the strongest you ever was right and i mean what are some of the
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mistakes because a lot of people like like the idea of body weight exercises like i like the idea
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of body weight training um there's a lot of content online about body weight training um but what are
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the biggest mistakes that people make when they start a body weight strength program yeah so number
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one is what you said basically there's no programming so people just you know go um wherever they go to
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train uh and they just keep on banging you know uh exercises and reps and sets without like any
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programming in the long term uh that's one thing i do and you know the more time goes the more i
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develop uh my own uh programming and you know i i basically use a lot of uh so i started sports science so
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you know my basis and comes from strength training but you know everything applied in strength training
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in barbells can be applied in body weight exercise if you learn to adopt a few things
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so programming is number one number two is people usually do too much reps so let's say you can do
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25 push-ups you know um if you keep on adding reps after that and like some people do 50 some people
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even do 100 push-ups it's not going to build a lot of strength after a certain point so just like
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every kind of strength training you have to work in that uh spectrum of uh strength which is between
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one and i would say like 20 repetitions 20 to 15 it depends with the exercise but you have to stick
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to lower rep ranges and the way you do that with body weight exercise is you adapt the exercises so you
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know after push-ups you can do you can learn to do one-arm push-ups which you know might sound
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difficult for some people but i never thought i would be able to do one-arm push-ups and i'm
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i managed to do them in a few months with the appropriate progressions i can even do one-arm
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pull-ups nowadays which i never thought in my life i would be able to do so you know learning to uh
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progress the exercises in order to keep the reps low is another key element and this sounds like this
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is how this is how you increase in intensity with body weight training because that's the the question
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i've always had is like okay great i can do you know 25 push-ups well uh you know with barbell training
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like you can add more weight or more intensity just by throwing more plates on the barbell so i guess the
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way you increase intensity with body weight training is modifying the exercise yeah modifying the exercise
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the the angle like you can put your legs higher but another very important aspect i've been
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studying a lot and i've been uh talking a lot about in my channel lately is the appropriate
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mind to muscle connection so what i realized after a certain point was that a lot of people just you
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know keep on banging reps without uh basically focusing on the muscle tension and you can do a lot
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of reps you know if your form is a little bit bad and if you're not training with awareness but if you
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learn to manipulate mind to muscle connection it's crazy how much more difficult you can make an
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exercise and like i wrote i wrote a book a few weeks ago on how to do push-ups with the right
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mind to muscle connection like you know so many people mailed me back that you know i was never
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feeling any difference in my strength for push-ups and you know suddenly i'm doing like half the reps i
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could do but i'm gaining more muscle so mind to muscle connection is extremely important and it's
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something i'm talking a lot about lately in my youtube channel and i've seen incredible increases
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in my only not only in my physique but also in my strength from using this yeah um so let's talk about
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the main exercises in bodyweight training because there's a there's a ton of them out there right
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you can find just a bunch but you just focus on uh just a few of them so what are the main exercises
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in your bodyweight training program yeah so my main exercises are that's another typical mistake
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people you know focus try to find like all those secret kind of variations for this muscle and dot
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muscle when in essence it's pretty simple you have to pull and push on a vertical angle that means you
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have to do handstand push-ups and pull-ups and you know handstand push-ups for example are pretty
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difficult but there are also progressions for that you have to pull and push in a horizontal
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angle that means doing inverted rows and push-ups and you have to squat of course i do
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single leg squats i do weighted lunges with a sandbag on my shoulder and you have to do some kind of
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exercise for your core ideally an exercise that uses your core as a total so for example i do a lot of
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rotational training nowadays with uh elastic bands um you can also do leg raises which is another
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great exercise for the abs so those are the basic exercises people should focus on and you know if you
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focus on just keeping on getting stronger on those basic exercises uh that's when you'll see the most
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results okay so it sounds very similar to like a barbell programming there's a push yeah exactly i've kind
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of like stolen my philosophy from people like you know like the people you like from the the barbell
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world because it works pretty well in bodyweight exercise as well okay that's awesome so let's talk
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about bodyweight training program for beginners right so what does that look like i mean how many days
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is a beginner going to work out because i think a lot of times when people imagine bodyweight
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exercises like it's something you do every day but it seems like that's not what you're advocating
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you're actually you want rest periods in between so let's kind of lay out a beginner programming for
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a bodyweight training like how many days they're working out what kind of set scheme rep scheme are
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they are they doing yeah so ideally i like to start beginners with training three times a week
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a typical mistake people beginners do is you know they train like sort of in the bodybuilding type of
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training so they do like one day they do chest the other day they do back which doesn't work at all
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with bodyweight exercises what i advocate is full body workouts three times a week and you know
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hitting all those major muscle groups and doing all those basic exercises so with beginners i'll start
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them always with pull-ups push-ups uh leg raises um uh legs squats single leg squats and you know
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that's basically it in the beginning i need people to get stronger at pull-ups and push-ups because
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if if you're not good at those there's no way you'll progress to other stuff later on
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so after that i'll add some dips you know i'll start adding some pike push-ups which are a progression
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for the handstand push-up and slowly we'll build it up up to the exercises we were talking about
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previously and you know if you're hitting these exercises hard you do need a resting day especially
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if you're a beginner and also if you're a beginner you know you don't need that extreme amount of
00:26:42.720
training volume if you focus on all the stuff i just said it's going to be enough to get stronger
00:26:49.100
okay um one question i mean is it i'm guessing it's possible to over train with bodyweight training
00:26:55.540
um if you're just cranking out reps all the time you're trying to do 100 push-ups a day
00:27:00.040
but i imagine there's ways to deload with bodyweight training because that happens in barbell training you
00:27:05.100
get to a point where there's like so much fatigue in your body that it can't adapt and recover so you
00:27:09.220
back off and kind of lower weight lower volume is there something similar in your bodyweight training
00:27:13.480
programming yes that's something i also do so basically if you're training properly if you have
00:27:19.040
like a good program uh and you're pushing yourself you're going to need a deload week if you're training
00:27:24.920
like for months or how long you're training and like you never feel tired that means that you
00:27:30.720
not actually pushing yourself hard enough so if you push yourself hard enough you're going to need
00:27:35.480
deload weeks the way i do that is i simply decrease the training volume so i do less sets and i also
00:27:42.400
decrease the reps so like if you were doing 10 reps the previous week you know take it a little bit
00:27:47.400
easier do about eight reps so like that's like 20 percent less and you know those deload weeks are
00:27:53.980
essential for giving your neuromuscular system a break because you know it's not only your muscles that
00:27:59.320
get tired it's also those connections that your body always uses uh through the from your mind to
00:28:06.600
your muscles uh and in general you know you need a break you need to reduce stuff taking a whole week
00:28:11.920
off is always bad for me because you'll you're going to lose strength so deload weeks are great
00:28:17.760
these in a in a way they're like you know sort of slingshotting you uh towards uh more strength in
00:28:25.640
the next week if you learn to apply them correctly yeah uh this is great i love this um and in your
00:28:31.700
book you lay out you can people can check it out and they can see the very specific programming
00:28:35.260
and if you're interested in this stuff i highly recommend you go get the book uh really great
00:28:39.620
stuff um you you mentioned earlier one of the benefits of body weight training is that there's
00:28:43.980
fewer injuries uh than other types of training but injuries can happen um what are the most common
00:28:49.920
ones you see uh during body weight training well the most common ones i would say are wrist pain
00:28:57.420
because you'll you're using a lot of hyper extension in the wrist so you know that
00:29:01.880
tends to take a toll on your body uh the way i deal with that is i have a lot of conditioning exercises i
00:29:08.800
do wrist push-ups which is basically doing push-ups on the opposite side of your palm on the wrist
00:29:14.140
i have some progressions on that on my youtube channel uh those seem to really work good for
00:29:20.320
strengthening the wrist uh using your knuckles for example instead of doing push-ups on your hands
00:29:25.940
and you know changing little stuff like that always helps and of course you know taking it easier for a
00:29:31.220
little while other problems are elbow pain that occur usually from chin-ups because if you go all the
00:29:37.740
way down in chin-ups that creates a lot of torsion in your elbow and in your wrists because you know
00:29:43.780
that's not a comfortable position anatomically for your upper body so uh really fast tip would be
00:29:51.400
you know don't completely unlock your elbows when you're doing chin-ups you can unlock if you're
00:29:56.100
doing pull-ups but with chin-ups always keep a little bit of a bent elbow other problems then are
00:30:02.340
knees and back and this is something i researched a lot for the last year and i realized that pistol
00:30:09.420
squats which i was doing uh i do have videos on my channel i was i also included them in my previous
00:30:15.140
in my older uh books and stuff uh but i realized that pistol squats tend to create problems for a lot
00:30:22.560
of people and you know they're kind of the holy grail uh they're kind of the holy grail in bodyweight
00:30:27.940
exercise when it comes to leg training but after a lot of research i realized that they do cause problems
00:30:33.800
in most people um problems in the back specifically and problems in the knees that is why i nowadays
00:30:40.720
only do weighted lunges so can you explain what a pistol squat is for those who aren't familiar with
00:30:45.820
it yeah so basically a pistol squat is a squat on one leg uh you know from a standing position you go
00:30:53.100
all the way down on one leg and go all the way up right like the leg you're not using like shoots out
00:30:59.100
in front of you so you kind of look like a pistol yeah yeah yeah i've it's really hard to do and it's
00:31:05.740
really uncomfortable and i don't like doing them because i can only do like one yeah it's so hard to
00:31:14.260
do okay so maybe avoid those because they can cause stress on your knees and your back um besides the
00:31:21.860
the body weight exercise like the pull-ups the push-ups uh you advocate some other things to help
00:31:27.640
with uh your development of strength and fitness like for example mobility training
00:31:32.340
uh what sorts of things do you recommend people do or incorporate throughout the day to become more
00:31:37.980
mobile and how is mobility different from say flexibility yeah well uh one thing i'm a big
00:31:45.500
advocate of are mobility drills and mobility drills are most people feel that they're those exercises old
00:31:53.080
people do because you're basically just moving your joints um in circular motions for example you know
00:32:01.000
just rolling your wrists around or uh rolling your uh arms into your shoulder in and out so these are
00:32:09.640
mobility drills and what they do is they increase circulation of synovial fluid in your joints
00:32:16.200
synovial fluid is basically your body's natural uh lubricant you know it's like the grease that you put
00:32:23.060
on hinges on door hinges like that's our natural lubricant and this uh when you're doing mobility
00:32:30.400
drills you're basically smoothing out adhesions that might be from old injuries you're removing waste
00:32:36.620
products and i've seen at some point i started experiencing a little bit of pain in my joints
00:32:43.380
and i realized you know that first of all things change in your body as you reach your 30s i'm 30 now
00:32:49.700
uh and the moment i started doing mobility drills on a daily basis like i felt like a like i was 20
00:32:57.140
years old again like no pain no nothing so that's why that's a reason i am a brick big uh advocate of
00:33:03.720
mobility drills and the difference with flexibility is that um flexibility flexibility is basically
00:33:11.520
sitting in a uh passive position like in a static position and you know just stretching a muscle out
00:33:19.340
mobility drills are basically using uh movement through your joints in order to uh you know get
00:33:28.740
some movement in your joint in those joints and move those fluids that help them get healthier and
00:33:34.540
you know a lot of people do stretches but we've nowadays realized that there are not a lot of benefits
00:33:40.860
with stretching like it doesn't help with warming up actually most studies show that they increase your
00:33:47.200
risk of injury if you do them before uh as a warm-up and they don't even uh increase recovery rates
00:33:54.040
so much i'm not saying that stretching is bad but i still do stretching but the reason i do it is
00:34:01.160
because it just calms me down so you know at late at night i might do some stretching i like it it relaxes
00:34:07.160
me and you know the feeling is also just it's just nuts it's sort of like uh scratching an itch in
00:34:13.100
your body so that's the main reason i use stretching but nowadays not that much only just to chill a
00:34:19.940
little bit yeah that's how i stretch just because it feels i don't stretch when i before i work out or
00:34:24.440
after i work out just i do it when i'm maybe watching tv because it feels good yeah well hey
00:34:30.280
anthony this has been a fascinating conversation um i know we could get more into detail
00:34:34.200
but um where can people learn more about your work well i'm pretty active on youtube i upload
00:34:41.880
videos almost on a daily basis so on youtube you can find me as homemade muscles with an s my website
00:34:49.160
is homemade muscle with no s in the end dot com uh and over there you can find everything else my
00:34:55.660
my facebook group i have also have an instagram account uh but you can pretty much uh find everything
00:35:02.140
else over there awesome well anthony thank you so much for your time it's been a pleasure
00:35:05.700
thank you so much as well have a great day my guest today was anthony arvon atakis he's the author of
00:35:10.440
the book homemade muscle all you need is a pull-up bar you can find that on amazon.com you can also
00:35:14.960
find out more information about anthony's work at homemade muscle.com well that wraps up another edition
00:35:23.040
of the art of manliness podcast for more manly tips and advice make sure to check out the art of
00:35:26.980
manliness website at artofmanliness.com and if you enjoy this podcast i'd really appreciate it if you
00:35:31.280
give us a review on itunes or stitcher that'd help get the word out about the podcast as always i
00:35:35.880
appreciate your continued support and until next time this is brett mckay telling you to stay manly