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you're not going to recover try to do
00:00:01
Ronnie Coleman's training see what
00:00:03
happens you get smaller because you will
00:00:05
not recover from the stress you're
00:00:07
breaking down breaking down not building
00:00:09
up that's true yeah breaking down
00:00:11
breaking down so you can't do that guys
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if you're training three times a week
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try
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[Music]
00:00:26
this so you're training three times a
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week what should we do
00:00:30
uh chest shoulders triceps take a day
00:00:34
off back biceps take a day off wait
00:00:36
chest shoulders triceps push chest and
00:00:39
shoulders in the same day yeah triceps
00:00:41
uh ah chest shoulder triceps you do that
00:00:43
in the same same day yeah yeah why not
00:00:46
you know why uh why not because
00:00:50
uh like until now it took so much time
00:00:54
to do four four four as I said you're
00:00:57
wasting a lot of time and energy I mean
00:01:00
you're doing four four four but the only
00:01:02
sets which is really possibly counting
00:01:04
is the last set on each exercise right
00:01:06
the other ones are in Your Capacity so
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you're just spinning your
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wheels that is used to this yeah why you
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don't need three warm-up sets and if you
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do incline press and then you do flat
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press is the same muscles it just Chang
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the direction a little bit so okay do
00:01:22
one warm up set just to get the movement
00:01:24
just to get everything and then go it's
00:01:27
so cool I I hope I I'm going to start to
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grow again like I like I did in the
00:01:32
first year when I let's find out let's
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find out um and one thing I want to
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address because a lot of people bring
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this up and it's totally the wrong way
00:01:39
around yeah oh yeah that's okay you only
00:01:43
train for one hour four times a week
00:01:45
because you're on steroids yeah yeah a
00:01:48
competitive bodybuild you will be on
00:01:50
steroids but steroids what do they do
00:01:52
help your recovery ability yeah right so
00:01:55
if you're a natural bodybuilder who's
00:01:57
not taking steroids and you train hard
00:02:01
you cannot train more than three or four
00:02:02
times a week you won't
00:02:04
recover so what you have is professional
00:02:07
bodybuilders take steroids and they
00:02:08
train six times a week it's not ideal
00:02:11
yeah it's too much but they can recover
00:02:15
because of uh the help that they get
00:02:17
from the from the steroids to recover
00:02:20
but I was like I would rather do the
00:02:21
most effective training and use the
00:02:23
steroids together rather than using the
00:02:25
steroids to overcompensate for some
00:02:26
ineffective training that's the way I
00:02:28
see it and if you're not taking steroids
00:02:31
which I don't recommend unless you you
00:02:34
know have some ambition to really
00:02:35
compete at a good level
00:02:37
maybe um you're not going to recover try
00:02:41
to do Ronnie Coleman's training see what
00:02:42
happens you get smaller because you will
00:02:45
not recover from the stress you're
00:02:47
breaking down breaking down not building
00:02:49
up that's true yeah breaking down
00:02:51
breaking down so you can't do that guys
00:02:53
if you're training three times a week
00:02:56
try this so try it for a month I will
00:02:59
try so the first day is chest shoulders
00:03:02
triceps yeah so okay let's go for chest
00:03:04
workout you do a little warm up in a gym
00:03:07
whatever 5 minutes on the bike or across
00:03:09
just to get your body temperature up
00:03:11
okay uh we might do some light movements
00:03:14
just for the shoulders and surrounding
00:03:15
areas we're warming up yeah okay let's
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go to First exercise let's do incline
00:03:20
press yeah okay I'll say to mik what do
00:03:24
you think you can do eight reps with
00:03:26
your maximum maximum oh I think I can uh
00:03:30
bench press 100
00:03:32
kilos okay so let's start with uh 50
00:03:36
kilos okay warm-up set easy 50% of this
00:03:41
estimated
00:03:42
maximum okay you do one set rest minute
00:03:46
minute and a half we do another set now
00:03:48
with around 70 to 75% of your projected
00:03:53
so these two sets are warming up mhm
00:03:55
they're getting your your um nervous
00:03:57
system used to the movement they're
00:03:59
getting blood in the muscle it's warming
00:04:01
up it's preparation yeah okay now we're
00:04:04
going to take the 100 kilos okay on the
00:04:06
third rep yeah on the third set take the
00:04:08
100 kilos and I'm going to watch you
00:04:11
yeah I'm going to be close to the bar
00:04:13
and you're going to push and I'm going
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to shout and you're going to push you're
00:04:16
going to P you're going to get to the
00:04:17
point where you cannot you can't do
00:04:19
anymore then I'm going to help you a
00:04:20
little bit to complete that rep then I'm
00:04:23
say m come on one more one more and
00:04:25
you're going to again give your maximum
00:04:28
effort but it's failing it's failing but
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I help you a little bit so we're going
00:04:31
just past failure yeah then you put the
00:04:34
weight down okay we finished with this
00:04:37
exercise now we go to a second machine
00:04:40
press we already warmed up all the
00:04:42
muscles in but it's a different angle
00:04:44
let's say it's flat now where we gone
00:04:45
from incline to flat so we do one set to
00:04:47
warm up the 70% the medium one yeah we
00:04:49
just do that there's not point to do the
00:04:51
first one we do it we warm up same thing
00:04:53
we go to failure but this time you're on
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a machine so it's controlled yeah un
00:04:58
likee the free weight yeah so you go to
00:05:00
this point again to failure I kind help
00:05:03
you a little bit and then I might even
00:05:04
bring it to the top and you lower it
00:05:07
down because we have three phases of
00:05:09
strength in an
00:05:11
exercise at the pushing we only have two
00:05:13
because there's no resistance at the top
00:05:15
but let's say there's a resistance at
00:05:16
the top the lifting of the weight which
00:05:18
everyone is thinking about this is the
00:05:20
weakest part of the movement okay yeah
00:05:22
so even if you're failed here ah I can't
00:05:24
do anymore yeah but you could lower more
00:05:27
M cuz the negative is not failed yeah
00:05:29
more weight to do to do a negative you
00:05:31
can yes that's why you should always
00:05:33
slow it down when you're doing an
00:05:34
exercise mhm more explosive slow it down
00:05:38
more explosive slow it why cuz we're
00:05:40
trying to we're trying to text this part
00:05:42
of the movement yeah so you failed here
00:05:45
but I can get the weight and lift it to
00:05:46
the top okay lower it I'll lift it to
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the top you lower it so even though you
00:05:53
failed positively we can do a couple
00:05:55
extra reps maybe negatives and and I
00:05:58
love so we gone past failure now
00:06:00
yeah we've done two sets yeah move on
00:06:03
now we're going to do dumbbell flies
00:06:04
same thing one warm-up set one set to
00:06:06
failure so also it's one one so it's not
00:06:09
four usually when I go for the chest I I
00:06:13
do four four four four sets wasting a
00:06:16
lot of time and energy yeah I lost a lot
00:06:17
of time yeah because those warm-up sets
00:06:19
are warm-up sets yeah and you can see
00:06:22
for chess we did seven sets total seven
00:06:24
sets yeah we did three sets right two
00:06:27
and two yeah that's it oh yeah that's it
00:06:29
seven
00:06:30
okay okay shoulders overhead press two
00:06:34
sets Naturals two sets triceps push down
00:06:39
two to three
00:06:41
sets uh lying extension mhm two
00:06:45
sets of course if you write it on a
00:06:47
paper it looks like nothing every time I
00:06:49
come to the guys and they train with me
00:06:51
I said what do we
00:06:52
do six seven sets so yeah but if I told
00:06:56
you we're going to do six or seven sets
00:06:58
and I wrote it on a piece of paper what
00:07:01
is this this is nothing yeah it looks
00:07:04
easy it looks easy but it's the
00:07:05
intensity that you have to put into it
00:07:07
not the volume if it was the volume I
00:07:10
would be in the gym all day I was best
00:07:12
professional bodybuilder in the world if
00:07:13
it required me to be in the gym 10 hours
00:07:16
a day I would have been in the 10 hours
00:07:17
a day I would eat dog whatever it
00:07:21
required I would have done it but it
00:07:22
doesn't require bodybuilding is not an
00:07:24
endurance sport it's short intense
00:07:27
training and overload so I I've did this
00:07:31
sets chest shoulders triceps back biceps
00:07:35
and legs back and biceps is another
00:07:37
workout it's back and by back
00:07:42
okay and how many said 7 seven I would
00:07:46
do for back one pullover movement which
00:07:48
you try to isolate the lats with so
00:07:51
that's your first movement you're
00:07:52
probably going to do three sets to
00:07:54
couple of warm-ups and a failure and
00:07:56
then um pull Downs with a close grip
00:07:59
reverse grip to the chest maybe two sets
00:08:02
on there uh barbell row mhm two sets
00:08:06
cable row two
00:08:08
sets Okay and uh biceps two exercises
00:08:12
two exercises that's it yeah I'm going
00:08:15
how many how many exercises you do for
00:08:17
coughs I usually skip the the legs day
00:08:21
and that's not a joke like I mean yeah
00:08:23
it's a joke that's the hardest day
00:08:25
that's the most productive day yeah
00:08:27
really yeah because you're working the
00:08:28
biggest muscles in your body and it has
00:08:30
a knock on effect like uh dropping a
00:08:32
stone in a
00:08:34
pool so if you just
00:08:36
did Legs squats let's say your arms
00:08:41
would also grow a little bit okay
00:08:44
because it's like a systemic effect yeah
00:08:46
yeah so the stress from training the
00:08:49
legs is the most beneficial workout you
00:08:51
can do of course it's the toughest yeah
00:08:54
but the reason I asked you how many
00:08:56
exercises you do for calves is because C
00:08:59
I said two exercises for biceps and you
00:09:02
seem to be surprised which is a normal
00:09:04
reaction what
00:09:05
biceps the most the muscle that everyone
00:09:08
shows the most but yeah but what does it
00:09:10
do it only has two functions bend the
00:09:14
arm
00:09:16
and yeah superate the wrist yeah how
00:09:19
many exercises do you need so I see guys
00:09:22
they want to do four exercises for
00:09:24
biceps but they don't do anything for
00:09:25
coughs or they do one or two yeah but
00:09:27
you have two muscles here yeah the
00:09:29
gastrus and have the cus underneath you
00:09:31
have two muscles so you need at least
00:09:33
two exercises in order to exercise this
00:09:36
muscle right at least two why don't do
00:09:39
three or four because it's coughs people
00:09:42
don't think about it it's this is the
00:09:43
muscle that you associate with hey I've
00:09:45
got muscles since you're a kid right so
00:09:48
yeah people tend to want to do more for
00:09:50
biceps but why it's like one of the
00:09:51
smallest muscles in the body with a very
00:09:53
simple function two exercises if you
00:09:55
don't do it forget it you know
00:09:59
okay yeah I got I well three times a
00:10:03
week I can do legs also yeah you do legs
00:10:06
once a week you do once the third on the
00:10:08
third day I do legs and uh leg
00:10:10
extensions isolation huh followed by
00:10:13
compound movement leg press or squat mhm
00:10:17
which one you know uh suits your
00:10:21
structure better some people don't feel
00:10:24
with a squat they feel it in the back
00:10:26
and and things like that and maybe they
00:10:27
better off with a leg press yeah um and
00:10:30
then the third one I would do hack
00:10:31
squats okay very deep isolated and so
00:10:35
three exercises for quads M um two for
00:10:40
hamstrings like a leg curl and maybe a
00:10:42
stiff legged deadlifts or rdls as people
00:10:44
call them now uhhuh uh and two for
00:10:47
coughs you need one with the leg
00:10:48
straight okay to to work the gastonis
00:10:50
which is the main cough muscle that we
00:10:52
see and underneath this lies the stayers
00:10:55
mhm and this works best when they're 45°
00:10:59
so seated Cal Raaz is the only one that
00:11:01
really hits that properly so you need at
00:11:03
least two exercises to hit the whole
00:11:05
calf okay and in the leg day I do only
00:11:07
the legs yeah yeah and uh what what what
00:11:10
would you say about about the apps I
00:11:13
would say if you're lean enough you'll
00:11:14
see them if you want to do some
00:11:16
exercises fine but I had abs before I
00:11:18
started so I'm not I don't I only did a
00:11:21
little bit before competition basically
00:11:23
if your body Fat's low enough uh your
00:11:26
abs are engaged in a lot of this stuff
00:11:28
so if you want to do some
00:11:29
AB
00:11:30
training uh crunches and maybe hanging
00:11:33
hanging leg raises on the tun okay uh
00:11:37
but mainly it's uh it's it's a matter of
00:11:41
having low body fat if you have low body
00:11:43
fat I could take a guy on the street who
00:11:45
never trained in his life if he has low
00:11:47
body fat will'll see his abdominals mhm
00:11:49
that's true yeah yeah so it's just a
00:11:51
sign of that you're in shape you know I
00:11:54
I I never really did that much abdominal
00:11:56
training yeah okay
00:11:59
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00:12:07
is
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[Music]
