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- What's up, guys?
It's Chris Heria, welcome to the vlog.
With today's workout routine I'm gonna show you
how to get shredded and look bigger for summer.
Now there's different ways when it comes
to getting shredded and building muscle.
You can bulk up and then shred down,
but to get the most pound-for-pound muscle
the most efficient way is to simultaneously
build muscle and burn fat.
Look, stepping on the scale when you're bulking
and seeing that you've gained 10 pounds
in such a short amount of time does not determine
that you've actually made real gains or not.
That could be 10 pounds of straight water weight and fat.
The actual reality, and according to most recent studies,
an experienced lifter is lucky to put on half a pound
of muscle a month, intermediates one to two pounds
of muscle, and beginners two to
three pounds of muscle per month.
That's why when you're just getting into training
you have something called beginner gains.
In the beginning your muscles have a lot of opportunity
to tear and repair building more muscle,
but after years of training your body will eventually
reach its natural capacity to what a human body
can actually develop to be based on your genetics.
So some people may be a little smaller or bigger,
but if you're putting on way more pounds than this a month
based on your fitness level, then it's definitely
not all muscle and you're putting on
way more unnecessary water retention and fat monthly,
and as you can see, it's important that
you're simultaneously burning the fat and water retention
that comes with building muscle, and when you're trying
to build muscle you wanna use exercises that use
the most amount of muscle and target your largest
muscle groups like your back, legs, chest, and core,
and exercises that use multiple muscle groups
are called compounds exercises.
Those are the type of exercises we'll
be using in today's workout routine,
and a great thing about compound exercises
is that you have to move your whole entire body
and it comes with a greater sense of intensity,
bringing up your heart rate, burning more fat and calories
in your workouts versus isolated exercises,
and of course adding more weight and more force
to your exercises is gonna make it easier
to tear your muscle fibers making
it easier to build more muscle.
So I'm gonna be using the Heria
weight vest for today's routine.
So for those of you that already have
your Heria weight vest, go ahead and put it on.
If you don't have one, you can go ahead and pick one up
at chrisheria.com, and if you're just starting out
you could still do this routine without a weight vest
and you're still gonna see amazing results.
So if you're ready to get started pull out your phone
and open up the Heria Pro app.
Open up the get shredded and look bigger for summer
workout routine, and if you don't have the Heria Pro app,
download it right now in the app store or Google Play store
to get this workout routine as well as
all my personal workout routines.
I post them all on my app.
So for the first exercise we have burpees.
We're gonna go for 12 reps.
Let's get started.
(electronic music)
Whew, all right.
Let's keep it movin', get that heart rate up.
The next exercise we have is gonna
be explosive negative pushups.
We're gonna go for 15, but first check off
how many burpees you did and let's continue.
Now for these explosive negative pushups
I had to add these 'cause one of the best
muscle building movements is being as explosive as possible.
The more power you apply into a movement,
the more muscle fibers you tear
and the deeper muscle fibers will engage,
and additionally, the more you control and slow down
an exercise will also tremendously tear your muscle fibers
and build muscle with the increased time under tension.
So we're gonna put both of those into one move,
explosive negative pushups, let's go for it.
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Whew, all right, let's go ahead and move on.
Check that exercise right off the list.
Next we're gonna have L-sit hold.
I'm gonna go ahead and do this exercise on the dip bars.
You guys can put two chairs together,
two books together, you can even do it on the floor.
If you guys wanna learn how to L-sit on the floor
go ahead and check out the video I made on
the THENX channel, How to L-Sit on the Floor, with Shawn.
All right, let's max out this move.
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Make sure to regulate your breathing.
Squeeze your hands as tight as you can.
(hip-hop music)
Whew, all right, we are running through this,
and that's important because we wanna keep our heart rate up
to make sure we are burning our
excess fat and water retention.
Now, as I said before, increasing your time under tension
is a great way to build muscle and tear muscle fibers
as well as it's a great way to burn fat.
Just holding that position you're gonna
feel the sweat dripping off you.
Now we're gonna move onto the next exercise.
We're gonna be going for wide pull ups.
All right, we're gonna go for 10.
In this case they're gonna be weighted wide pull ups,
and if you're trying to look bigger
one of the muscles that give you that illusion
are your lats and your back.
So working on a wide grip and working on your lats
and your back is always gonna make your upper body
appear a lot more bigger, and the less fat you have
and the more toned you are around your abdominal area
is gonna make your back and lats look even more bigger.
So let's go ahead for a wide grip.
We're gonna go for 10.
(hip-hop music)
All right, let's keep on going.
Check that one off.
Next we're gonna have goblet squats,
again, another excellent compound exercise
that works your legs, your shoulders, and arms,
as well as it highly engages your core,
and of course working out your legs will burn
more calories as well since it's a large muscle group.
We're gonna go for 20 reps.
(hip-hop music)
All right, we're almost there.
Let's go ahead and check off goblet squats.
Put in exactly how many you did.
This next exercise we have is gonna be toes to bar,
one of the best core exercises and
an excellent exercise to work on your grip.
Having a stronger grip will automatically
increased your repetitions and control,
and increasing your repetitions and control is gonna
build more strength which is gonna build more muscle,
and a good example to that is a lot of times
in advanced exercises, like maybe this move or deadlifts,
your grip will give out before your muscles actually do.
So with this move we're training our core and
strengthening our grips to be able to maximize our strength.
Let's go for 12.
Keep your legs straight, keep a tight grip.
(electronic hip-hop music)
If you find you're having a problem swinging
that's probably because your hands are really loose
and you're not keeping your core tight.
If you have a strong grip and your core is tight
you should not be swinging at all.
(electronic hip-hop music)
I'm starting to feel it now.
We have two more exercises to go
and that's gonna complete round one,
and these last two exercises might just be the toughest.
The exercise we have coming up next
is gonna be handstand pushups,
one of my all-time favorite for
getting shredded and building muscle.
With this exercise, we're working our entire upper body
as well as our core, and stabilization,
and muscle endurance.
Now, of course, this is a pretty advanced exercise.
Even doing it against a wall might be pretty difficult,
so if you're just getting started
you need to start with the first progression.
That's gonna be pike pushups.
If doing 10 reps of those feel a bit too easy,
then try to elevate your legs and go for elevated
pike pushups, and if those definitely feel easy,
then go ahead and try a handstand pushup against the wall,
and if you guys wanna learn how to handstand pushup
step-by-step without the wall then visit THENX.com
and become a member to get full access
to all our workout programs and technique guides.
All right, so I'm gonna go for this handstand pushups,
and I want you to choose a progression
that challenges you but you can do it
while maintaining perfect form.
Let's get these reps.
(electronic music)
All right, so we have definitely been burning fat,
burning calories, and we're definitely building muscle,
and with this last exercise we're really gonna focus
on trying to tear our muscle fibers.
So we're gonna try to do a heavy lift.
Use an amount of weight that's gonna challenge you
to reach five to eight reps but
you'll still be able to do it with perfect form.
This is one of the best exercises,
in my opinion, for building muscle.
This compound movement engages your back,
your shoulders, your arms, your legs,
your core, and even your grip.
So keep your back straight during this exercise,
squeeze your glutes, your core,
keep your chin up and your scapulas pulled back.
Let's get right into the last exercise.
(hip-hop music)
Whew, all right, that's gonna be it for round one,
and that's how you get shredded and look big
not just for summer, all year round.
So with that said, thank you guys so much for watching.
If you enjoyed the video or your learned something
definitely smash that like button.
Share this video with a friend, comment down below,
let me know what you want the next video to be about,
and subscribe if you haven't already.
I post every Thursday, 2:00 p.m. USA eastern time,
and if you comment within the first 30 minutes
of any upload you always have a chance to win
some Heria apparel, and of course,
for workouts just like this and to receive
the workouts that I actually do every single day
right on your phone, then download the Heria Pro app
in the Apple store or Google Play store.
Go to heriapro.com.
Make sure you become a member to get full access
to my personal workout routines and programs,
the exact same workouts that I'm doing every single day
and the routines that got me here.
The Heria Pro app also has a workout generator on it
that I created catered just for you, your fitness levels,
and your fitness goals Chris Heria style,
and if you guys are digging my music
go ahead and follow me on SoundCloud.
Once I hit 10K subs I'll be releasing
all the music you guys hear on this channel.
If you're trying to take your training to the next level
and you need to add some more weight to your training,
definitely pick one up at chrisheria.com.
We also just dropped our brand new hoodie collection.
Go ahead and pick some up right now
before we're all sold out.
Support the team, support the channel,
and I'll see you guys next Thursday.
Mad love, peace out.
♪ I'ma make this time go Rolex ♪
♪ Listen right here little momma, you bad ♪
♪ The way I make it feel like you just got the bag ♪
♪ With that Fendi and that Gucci you know I have ♪
- Smash that like button guys!