What's up my friend. We are back with
another workout out of my Living Large
book program. Today's workout is
dedicated to shoulders and arms. Fun body parts.
Three exercises on deck and we are
going to go heavy today. We are going to
trigger the mechanism of muscle growth
known as mechanical tension. That's just
a geeky way of saying going heavy.
This is a fun workout. If you want to
build your shoulders and your arms
lifting heavy weights, I'm gonna give you
a killer workout - very simple workout
anyone can do. We got a lot of sets.
Only three exercises. Lots of rest so
this is a day that you'll be able to see
what your work capacity is like with
heavy weights. This is a great test so
let's get into it. I'm going to show you
three exercises and give you a great
little program to follow next time
you're in the gym if you want to build
your shoulders and your arms.
Exercise 1 is dumbbell shoulder press
We're doing straight sets here 10 sets of 5
with 100 seconds rest. That's a minute forty. Alright.
So not a ton of rest but this is a
day where we want to build up to our
working weight so we're gonna do a
couple warm-up sets and then what I want
you to do is a potentiation set so let's
say for me, today my goal and today's
workout is 10 sets of 5 with 75 pounds.
So before I do my first working set with
75 pounds, you can see me in here do a
single with 85 pounds. Now this is simply
designed to prepare my nervous system
for the work ahead of us psychologically,
physiologically, it gets you ready for
the workout, alright, just like back in
high school. Do you remember when you
did track and before you did the hundred
meter dash or even a middle distance
event before the gun went off? You didn't
just jump into the race, right. You warmed
up and you did your strides and as you
did your strides everyone got a little
quicker right because you're trying to
find your top speed so that when you get
into that top speed in the race, it's not
a shock. That's the same thing we're
doing today in the gym. If you try and do
your heaviest weight right out of the
gate, you will get hurt, alright, you'll
blow something out. That's why we do a
potentiation set. Before we get into the
ten sets of five, you have a much more
productive workout.
So the goal with the workout like ten
sets of five is to achieve a great
amount of poundage. We want to do a lot
of work. How do we calculate this? We take
the number of reps you do over the total
course of the workout and multiply the
amount of weight that you move. So if I
achieve 44 reps times 75 pounds that's
my total poundage for the workout.
I think it's something like over 3,000
pounds so next time I come to the gym I
want to beat that number. That's how we
calculate if we're in fact progressing.
So I want you to start doing this.
Write this down so that when you come back to
this workout because this workout is
three times in the living large book
program, you can see if in fact you're
progressing and if you're not, you can
make tweaks to your nutrition, your
lifestyle, and if you are improving then
you can look at your lifestyle, your
nutrition, you can say oh man this
stuff's actually working, I got to keep
this up. The most vulnerable position of
a movement is when your muscles are the
weakest in this bottom position and the
weight is the heaviest to the muscles so
what we need to do is go very very slow
in and out of the movements when you're
bringing the dumbbells up into your
start position and when you're bringing
them back down into the lowering
position you're going through these
external internal rotation moves where
loads are very hard and heavy to these
other muscles that are taking it in and
out just be very careful you didn't hear
any of that. Be very careful coming in
and out of your exercises. That's when
you get hurt. Not in the mid-range
range of the movement where you've got
all your muscles contracting. It's
those little micro inches in the bottom
position people tweak things okay, so
just don't be reckless. Be mindful about
lowering the weights and getting started
with the weights.
Make sure your wrists are straight, your
butt back in the seat and we're going to
use our legs to get into this start
position, okay, but we don't want to throw
it up so fast that your muscles have to
catch it and that's when you'll hurt
something. We still want to be in control
to your muscles. As I'm lifting this
up with my leg I still feel tension on
my shoulder. Watch. Try and do it in slow motion.
When the load is directly
underneath all the joints, the wrist the
elbow and the shoulder joint, there's no
more what we call moment to the muscle
all right in engineering we call it a
moment arm if there's no moment arm no
moment to the muscle means there's no
torque there's no torque to the muscle
there's no force on the muscle which is
why you could probably keep a dumbbell
here for quite a while but if I ask you
to take it even up inch this way now
we've created torque now we've created a
moment now we've created a challenge to
the muscle and the further you take it
away the harder it becomes. There's no way
you're holding that 75 pound dumbbell right
here, right? Here maybe for a second here
for maybe a few seconds here you could
stay all day so the reason I'm finishing
the dumbbells outside and not over top
is because I'm trying to create a
disadvantage to the muscle I'm trying to
make it hard alright I'm not looking for
points in the movement where I can make
it easy. So the goal is to still keep,
even though this is our tension
day, we're doing 10 sets of 5 we still
need to ensure the muscles are
experiencing as much time under
tension as possible to get that muscle
growth stimulus we're looking for.
Next up we've got triceps and then
biceps. 10 sets of five we're doing a
superset here. The first exercise is our
Close Grip straight bar presses but I
want you to go shoulder-width. Don't go
inside your shoulders or else you'll
mangle your wrists and your elbows alright.
It's not a natural setup okay when you
set this up we're gonna find your
working weight so do a couple of work
sets and then we're gonna
get right into it.
ten sets of five same thing with the
shoulders your goal is to keep the
heaviest weight for as long as possible
and if you start losing reps that's fine
reduce the weight so that you're always
getting your five reps I want you to do
10 sets of 5 even if you have to reduce
the weight as you fatigue through the
workout that's okay
this is a day you get to really train
your nervous system and we want to
challenge our body with heavy weights
but with perfect form all right. 10 sets
of 5 here you're gonna go back and forth
you're gonna take 75 seconds rest in
between each exercise. Oh my gosh! I was
just getting sniffed by the dog.
That freaked me out and that's gonna give you
two and a half minutes all right in
between each body part with the working
sets gonna be a little longer so take
home there as you get full recovery on
these heavy days and you've got to take
the full rest period most people detract
from this workout by saying I don't feel
like I need to take this much rest the
goal of the workout is to test your
strength today all right the goal of the
workout is to get the weights to work
your muscles all right so you need to
take the longer rest periods abide by
the program and you'll get the results
that you want
I was listening to Tom Brady last night
he was on the Colbert show talking about
his book gave some great diet and
fitness advice he was talking about
hydration being the number one thing,
however a lot of people, their water supply
comes from inferior sources. You know
here in Toronto they take the water from
your own house the toilet water, they
pump it down to the lake, burn it up on
some coals and then pump it right back
into your house.
You're literally drinking crap water and
people say well I've got a filter yeah
you have a filter and the filter is
taking out some of the bad stuff but
it's not putting in any good stuff. Well
your water needs minerals trace minerals
all right
the kind of stuff that you'll find in
Gerolsteiner. This is a bottle water
from Germany or San Pellegrino
or the best water is Borsec Water.
Borsec Water is from Romania. It's got more
minerals than both of these ones so we
need to start thinking about how can I
get minerals in my water and sometimes
if you do a little research in your area
you'll be able to find out well people
that can are pulling water up from the
ground
that is rich rich rich a high supply of
minerals we actually have our water
delivered to our front door now because
it's even got a bit of alkaline to the
water not too much but a little bit
which is excellent for your body and
what the alkaline does, and what the
minerals do that helps detoxify
inflammation from your body, you'll feel
the difference and you'll see the
difference. Your muscles will look
fuller when you start putting yourself
putting this stuff in your body because
the minerals help pull the water into
the muscles
Alright to wrap it up guys I'm giving
you two different exercises for touch up
sets on chest and back. As you've seen
from this program, we like to hit every
body part twice in a week to maximize
progress so we're doing a dumbbell chest
fly with a bit of an incline superset
with a straight bar lat pulldown. Alright.
Two sets of eight to ten and
that'll finish up the workout.
Thing here is you depress your
shoulder blades a bit for stability.
We're not forcing them down, but we want
to just keep them stable so that we have
something to contract against okay so
once our scapula not here but stabilized
we're gonna contract through our lats
and we're just going to focus on
contracting those vertical fibers of
your lats down
You'll kind of play it with your foot
position to find the angle that
challenges your lats the most. Notice I'm
trying to keep my shoulder blades down
the entire time so I keep my lats
engaged the entire time. As soon as your
shoulder blades start moving too too
much on this one, you'll start to lose it.
I don't fully understand the physics of
this. I think it's fairly simple but
depending on if the machine you're
working with is a single pulley or
double pulley it's gonna dictate what
you experience in your muscles. Because
this is a single pulley, the load feels
heavier near the top and where some
machines have a double pulley so it's
counteracting. again I'm not gonna try
and over explain this or explain this
period because it's something that I learned
in the RTS course, but what your
take-home is depending on how many
cables - you'll see like on that cable
machine you see how there's a double
pulley - you'll see how this is a single
pulley, well depending on how a machine
is built its gonna dictate what kind of
resistance profile you experience.
That's it guys. That is the shoulders and arms
tension day out of my Living Large book
program. This is one of 21 workouts that
get progressed over a thirty week period.
This is a long muscle building program
because we all know you don't build
muscle in three days or three weeks.
It takes time. If you really want to
transform your body, you have to commit
to a program all right and the
commitment is a decision. It's not a
feeling so if you're not seeing the
results that you want, you don't just
quit and bail and try a new program.
You trust the program, you trust the process
and you keep working through the
workouts and you come to your coach and
ask me for advice why you got stuck and
you fix it. That's how you achieve
results. You don't hit a roadblock and
say what the heck I hit a roadblock oh
man I must be on the wrong road and go
back to the start and try and find a
straight line
Nobody achieves the results taking a
straight line you're constantly faced by
roadblocks and the successful people
figure out why they hit it.
They figure out how to go around it.
That's why this program is 30 weeks.
It's meant to test people and to get you to
figure out how to problem solve and not
problem escape so that you can achieve
your best results so if you want to get
the book it's a hundred percent free
aside from a small shipping fee.
Click the link on the screen or the link in
the description and I've got a limited
number of coffees I'm giving away for
free
alright so claim your copy. I'll ship
it to your front door and you can get
started with this incredible
revolutionary muscle building program
that will prime your body and prime your
mind for the best muscle gains of your life.
Thank you so much for watching today.
I will see you guys next time.