(upbeat music)
- Hey, what's up Muscle and Strength.
This is Terrance Ruffin,
IFBB Pro, we're here MI40 at gym.
Here with my trainer,
the number one trainer in the world, Joe Bennett.
He's doing some things, some stuff, over there. (laughing)
And we just wanna take you through a workout.
I hope you guys like it.
♪ I been up and I been down ♪ ♪ And I done see it all ♪
♪ Was in the gym workin' my shot ♪
♪ Now they pass me the ball ♪
♪ They never answered when I called ♪
♪ Now I'm the one they call ♪
♪ I done been up and I been down ♪
♪ And I done seen it all ♪
♪ Seen it all ♪
♪ Crazy when you really gotta get it out the mud ♪
♪ Ducking paparazzi ain't ♪
We're doing a single arm...
pull downs.
We like this machine right here.
It gives a lot of freedom in your arms and your joints.
Let's say, if you're using a bar,
like, my hand doesn't completely go this way.
I have some mobility issues there.
So, this one kind of gives you a freedom,
to kind of give you like, this part.
We're keeping the elbow really close to the body
and that'll engage your lats a lot better
than anything, like, out here.
Everyone always says wide lats out here.
I think if you guys to try this and pull down here,
it'd be a lot better for your lat development.
♪ I done been up and I been down ♪
♪ And I done seen it all ♪
♪ I been up and I been down ♪
♪ And I done seen it all ♪
♪ Was in the gym working my shot ♪
♪ Now they pass me the ball ♪
♪ They never answered when I called ♪
♪ Now I'm the one they call ♪
♪ I done been up and I been down ♪
♪ And I done seen it all ♪
♪ Seen it all. ♪
♪ They say the views in Hollywood are amazing ♪
♪ And you'll love it. ♪
- [Joe] I mean, almost everything we do is anywhere between
one to three working sets.
Probably, our baseline is two.
So, top set, five, eight rep range,
and then lower the weight
and train in a slightly higher rep range.
So, maybe like eight to 12.
The only difference is, so again, like Terrance said,
he's two weeks post show.
So, we're not quite going ape shit yet.
Honestly, the first two weeks,
a couple of workouts we've had,
he's been a little short of failure.
Not really quite, you know, near peak weight yet.
And so today, I was kinda planning on,
probably for his top set,
probably taking pretty much right to failure.
His back offset say a little bit short of failure.
And then over the coming weeks
we just basically progress loads back up,
progress up how close you're training to failure.
And then depending on how its discovery is,
sometimes you add in an extra set here or there.
Really do more than like,
three working sets per exercise.
("Seen It All" by Rocky Jay playing)
- [Terrance] I met him in...
2016 at the Tampa Pro winner.
We trained a few times together.
Mike drove down
to Fort Walton Beach.
It's about a six, seven hour drive
maybe once a month for a while.
Then I moved from the military to Maryland
and he wrote my first program then.
That's when people first started noticing,
okay, well...
he's starting to grow a lot more.
And then once I moved down here,
we started training a lot more frequently.
That's when everyone started to say,
"Oh wow, you've made a lot of progress."
Or, you know, after the Arnold,
this Olympia here,
it's all from the training here
with him.
Everything before that I didn't really gain much weight.
Didn't look too much different, you know?
So, growth sports work really well
for like, genetically elite guys.
And I get what you're saying like,
oh, you're, you're, you know, a top body builder.
Genetics is just one thing.
It's several things,
you can have good genetics for structure,
good genetics with like leaning out
and also, good genetics for building muscle.
My ability muscle genetics aren't the best.
It's just, okay.
So, I have to really be smart with my training.
♪ You came a long way ♪
♪ That's what the songs say ♪
♪ And I can do all things ♪ ♪ I can do all things ♪
Now, this is gonna be an upper back exercise.
The way you can tell, if you're not sure,
is that upper path here.
If it's really close to the body,
that's gonna be, you're gonna feel it in your lats.
If you bring it out here,
you're gonna feel in your upper body.
So, anywhere in between, you know,
kind of, varies what muscles works more.
We also do chest support it.
Just because you can focus a little bit more on back.
You don't have to worry about your legs.
You don't have to worry about your lower back giving out.
It's just all upper back.
Just a little bit more stability there.
♪ That's what the song say ♪
♪ And I can do all things ♪
♪ I can do all things ♪
♪ Yeah, I can do all things ♪
♪ Yeah, yeah ♪
♪ You came a long way ♪
♪ And that's what the songs say ♪
♪ And I can do all things ♪
♪ And I can do all things ♪ ♪ And I can do all things ♪
♪ Yeah, yeah ♪
♪ We came a long away ♪
♪ And that's what the songs say ♪
♪ And I can do all things ♪
Logging my workouts.
Got this cool app.
My buddy,
fellow IFBB Pro,
Khaled, up in Canada makes called
FitLog.ca.
And they, yeah, it shows you,
I just switched over from writing on paper to this
like after my show.
It's been pretty cool so far.
♪ Feel like it's there for the taking ♪
♪ Feel like I'm good with the changes ♪
♪ Know who I am ♪
♪ And that's the most dangerous statement ♪
♪ Yeah, yeah ♪
♪ we came a long way ♪
♪ And that's what the songs say ♪
♪ And I can do all things ♪
♪ I can do all things ♪ ♪ Yeah, I can do all things ♪
♪ Yeah, yeah ♪
♪ We came a long way ♪
♪ And that's what the songs say ♪
♪ And I can do all things ♪
♪ I can do all things ♪
♪ Yeah, yeah ♪
♪ We came a long way ♪
♪ And that's what the songs say ♪
♪ And I can do all things ♪
♪ I can do all things ♪
♪ Yeah, yeah ♪ ♪ We came a long way ♪
I always find it weird though with progression,
like, people are tracking things,
people track their food,
they track their cardio, but they,
no one ever wants to track the training.
It's like probably one of the biggest factors.
(upbeat music)
- I think it's worth having at least
two different row variations.
And just changing where you're having emphasis,
changing where you're,
what musculature you're trying to bias.
And so again, I say it's one,
good to have different,
but make sure they're different enough
that it's just not redundant.
You know, so if I took a barbell or like,
we just did a T-bar row and did this motion
and then we grabbed a barbell and did this motion
and then just grabbed dumbbells and did this motion
it'd be pretty much the exact same motion.
You know, obviously the same loading pattern, same weight.
So we're doing different with this row
'cause we're doing starting with a little bit of a closer,
more of a narrow grip.
This is a really cool machine.
And so it's nice, the handles get closer here
but the path goes out wide.
So again, with a narrow handle
it could be good to have a little extra stretch
of your lats here. But when you come in here,
it can just turn into a shoulder exercise.
(upbeat music)
When we're doing the T-bar row.
Of course, a little bit of lats are working.
And then when we're doing this one,
of course, your upper back still working as well, too.
But again, it's a significant different arm path.
If you just imagine I wasn't hanging on to anything,
an arm path right here at the side
or arm path keyed up at like 90 degrees.
That's a big difference.
So, it's going to be a pretty significant difference
in, again, what's doing most of the work.
(upbeat music)
(grunting)
♪ Too many nights yeah ♪
♪ Not feeling right, yeah ♪
♪ Too many nights, yeah ♪
♪ Not feeling right, yeah. ♪
- So, this right here
is actually, probably the only like,
new movement we're doing in the program.
Like, we've done like, different types of rows.
You've done the pull downs.
But we haven't done anything for my
my records in a while just because
I was having issues with my psoas.
Which is like, a muscle that lies right under there.
And um...
one of my legs is shorter than the other one,
about six millimeters.
I have like, in this shoe,
like a, a lift about that big and
now everything feels a lot better.
I was having knee issues.
Psoas issues on this side til I put that in.
And now I'm a finally able to train
without pain, so.
We're adding those back in and it feels pretty good.
- [Joe] So, we're doing this more to train,
you know, spinal flection, spinal extension.
So, basically all of your rector muscles.
So we have the pad set up so it's above our hips.
So again, basically, literally where your femur sits
in your pelvis, is where you would bend
if you wanted the hip flex.
So we have the pads specifically, intentionally, above that.
So if we move, the pelvis can't move,
only the spine can move
'cause that's what we're trying to train.
If you wanted to train hip muscles
then you'd want to have the pad lower.
So that it's below your hip crease.
Below basically, where the femur sits in the pelvis
so that you can actually rotate the pelvis
over top of the pad and isolate,
just hit flex and hip extension.
♪ And I am not a hero ♪
♪ And I am not your one ♪
♪ Yeah and I'm not your hero ♪
♪ And I am not a hero ♪
♪ Yeah and I'm not a hero ♪
♪ Too many nights, yeah ♪
♪ Not feeling right, yeah ♪
♪ Too many nights, yeah ♪
♪ Not feelin right, yeah ♪
♪ I can't be still inside ♪
♪ Still inside, still inside ♪
♪ I can't be still inside ♪
♪ Still inside, still inside ♪
♪ Too many nights, yeah ♪
♪ Not feeling right, yeah ♪
♪ Too many nights, yeah ♪
♪ Not feeling right, yeah ♪
♪ I can't be still inside ♪
♪ Still inside, still inside. ♪
It's very common for people to have big front delts
and if you're at home and you're like,
man, my delts just don't look round.
I want that round look.
It's because, it's like, you've inflated like,
half of a basketball, right?
You used to play the front path
and just looks flat on the back.
Most people would benefit starting
they're dealt workouts with either side delts
or rear delts and then maybe depressing.
Aside from maybe the first one or two times,
just cause it's different,
it won't take away from your output
on overhead pressing either.
(upbeat music)
- I liked the incline curls.
Just, just 'cause they feel good.
Cables usually line up with my joints pretty well.
So, it's a really good exercise here.
You kinda do that often and
not have any pains.
(upbeat music)
(sighing)
All right guys.
Thanks for watching.
Like, share, subscribe.
That's a wrap.
(upbeat music)