- Whew, what's up guys?
So you've been training in the gym
for a while now, and you've been seeing that
your growth has been starting to
slowly decline, or maybe even plateau.
Today, I'm gonna show you how to
consistently progress in your training.
During training, it's very common
to reach a plateau and a lot of times
people stop progressing because
they don't know how to overcome that plateau.
They normally stick with the same amount
of reps and the same amount of weight
because at the beginning, they were
just progressing naturally.
Their body wasn't used to the current amount
of stress and overload that they were doing
through their workouts, and they were
just naturally developing.
But after a while of training,
your body eventually reaches its
maximum potential that it's able
to develop, eventually, you're gonna
need more weight and more reps
and that's called beginner gains.
At the beginning, it was easy to develop muscle,
it was easy to get in shape
and it was easy to just do the same exercises
as well as the same amount of reps and weight
because your body was still very foreign
to these movements and the amount of capacity.
So eventually, over time, the amount
of progress that you make on the same
amount of reps and weight is gonna
eventually start to diminish and then
that's when you start to plateau.
How do you consistently stay on an upward trend?
Just like any other statistic, cryptocurrency,
the stock market, as long as you're making
bigger gains, you're always gonna be
on a consistent upward trend,
you're always gonna be making consistent progress.
The key to fixing this is very simple.
You can immediately to three things
every single day to consistently
propel you toward progress.
In any routine, in any exercise,
you can always either increase the weight,
increase the reps, or decrease the amount
of rest time that you're gonna have.
Here's a scenario: let's say you're benching
in the gym and you've maxed out for 10 reps.
You need to find a way to continue progressing.
You can either add more weight
and adding more weight is gonna eventually
increase the amount of reps that you can do.
If you can't add more weight, then you can always
do more reps and doing more reps
is gonna eventually increase the amount
of capacity, allowing you to lift more weight.
If you can't add any more weight
and you can't do any more reps,
then just shorten your rest periods.
Do the same exact thing that you're doing
but shorten the rest period, that's gonna
build your endurance and eventually
you're gonna be able to do more reps
of whatever you're doing or add more weight
onto whatever you're doing, so I'm gonna
show you guys exactly how to put
that into practice today.
We're gonna be doing a shoulder workout
and I'm gonna be using these scenarios
through this workout, live, to show you guys
how we can advance and consistently progress
through our training, let's get started.
Alright, so we're gonna be doing the shoulder workout.
The first exercise is gonna be handstand push ups.
Now, I normally do, I'll say about
10 handstand push ups in a row.
I can increase my repetitions right now,
I can add more weight, or I can
take a shorter rest period.
In this case for this exercise,
I'm gonna be adding a lot more weight.
Alright, let's go for some handstand push ups.
(techno music)
Whew, yeah man, right there.
I've got a long way to go.
Normally I do those with body weight,
today we did it with weight.
Let's move on to rear delt flies.
Alright guys, so in this case,
this is a good move that you really
want to focus on, so we're gonna choose
some lightweight, so for 20s.
From the handstand push ups,
I'm going straight into this, rear delt flies.
Let's go for it.
(techno music)
Alright, so now we have full planche push ups.
I normally do about three to five
full planche push ups, so at this point
I can either increase the reps
or I can increase the weight.
I'm kind of confused as to which one
I should actually do because they're both
really, really hard at this point.
Normally, like I said, if you come to
this point and you can't increase reps
or increase weight, then just decrease
the amount of rest time that you have.
I did that last time, I don't want to
do it again for you guys so I'm just
gonna go hard in this video.
Yo, what do you think I should do?
More reps or more weight?
This guy's crazy, he says more weight
on the full planche push ups.
Alright, I'm gonna try this, this is
definitely gonna be a first for me.
Alright, I'm gonna have to take off
my shoes for this one. (laughs)
Now of course, if you can't do full planche push ups,
stick to tucked full planche push ups.
Alright guys, we're gonna go big or go home.
Let's see what we've got.
(techno music)
Okay, we're gonna have to keep on moving.
So that was a first for me,
but these are gonna turn you into a beast.
Get ready, Chris Heria weight vest
coming to chrisheria.com in just
a couple more weeks, guys, so be on the look out.
But we're gonna move on to the next move.
We have military press, let's go for it.
Let's put those shoes back on.
Alright, moving on to military press.
Anything more than five reps with this weight
I think is more than I normally do, at least.
So, let's go for it.
Wish me luck, guys.
(techno music)
Okay, not too bad, not too bad.
Pretty fatigued from those other moves
because I'm really pushing myself today.
I've done some really good reps.
It's a good routine, alright,
so we're gonna move on to the last
calisthenics move, it's gonna be front lever raises.
Let's go for it.
So again, I'm at a point where I can
choose to decrease that rest time,
which I think I've been doing like
this whole workout, I just like training like that,
but I can also add weight or add more reps.
For this one, what should I do?
Add weight or add reps?
This guy wants to kill me man, this is crazy.
This turned into like, an insane
workout routine real quick.
Alright, here we go.
So if you're watching these exercises
and you're thinking okay well,
obviously these exercises are way too hard for me,
well I have all the exercises
that work your way up to these moves
in the Heria Pro app so download it
right now in the App Store.
We're already working on phase two
so get ready for that, because that's
gonna be the best fitness app in the world.
Alright, so let's go for it.
I normally go for 10 or something like that.
Let's just go for 10, weighted.
Try to keep those arms straight.
(techno music)
Alright, I feel that.
We definitely made a lot of progress today.
Typically, you can be using this technique
in a couple of your exercises and
you're still gonna make progress.
If you're doing it in every single exercise,
every single day, well you're definitely
gonna make crazy progress but of course
you want to listen to you body.
Some days you're gonna be able
to go harder than others, but it's like
I said at the beginning of this video,
as long as you have an upward trend,
you're gonna be progressing like crazy
so that's how I do it, so we're at
the last exercise for the shoulder workout.
We're gonna go, listen to me, I'm out of breath,
we're gonna go for farmer walks.
This is one of my favorites, alright.
What should I do, more weight or more reps?
More weight, let's do it.
(techno music)
Hold it, hold it, hold that.
Alright, that's a good round one.
Alright guys, that's basically how to
consistently progress when you're training.
If you ever find yourself in a scenario
where you're plateauing, you're coming
near that wall, either add more weight,
increase the reps or decrease the amount of rest time.
Of course, there's other things you can do
to compliment that, like nutrition
is definitely gonna help you.
Leave a thumbs up and a comment down below
if you want me to cover some more nutrition.
Also, doing regressions, and adding more
repetitions, for example, going down in weight
and increasing your reps and doing it
as soon as you reach your normal overload.
Basically drop setting without any weight,
that's gonna consistently give your muscle
a longer time overtension which is gonna
make you a whole lot stronger.
Alright guys, so again, if you liked this video,
smash that like button and let me know
what you want in the next video
by commenting down below.
Get ready guys, we're about to be back on tour.
To see our tour dates, to see if
you can come to one of our workshops
or events, go to thenx.com/blog/events
and I'll see you guys very soon, peace out.
(techno music)
Smash that like button guys.