(invigorating music)
(loud clank)
- Wooh.
What's up guys ?
It's Chris Heria.
Welcome to another vlog.
I'm over here getting warmed up
because today I'm gonna be showing you guys
exactly what to do to start gaining size.
Now I've broken it down into two main components
in my opinion, the best way to gain size.
Of course lean muscle mass.
You don't wanna be gaining size if what you gaining
is a whole bunch of fat and water retention
and very little muscle.
You want it to all be muscle.
This is why personally I don't believe in dirty bulking,
I don't like to do that
and it's just not part of my regiment.
I just like to build clean, lean, efficient, strong muscle.
So, if that's what you guys are looking for
then that's exactly what I'm gonna
be showing you guys today.
So there's two things that you can start doing right now
to start gaining size and to start building strength.
The first thing is the way that you train.
You wanna start training with low reps,
typically three to five reps and heavy weight
and the second thing is gonna be nutrition.
Of course you can lift heavy
and have a great workout regiment
but if your nutrition isn't on point,
you not gonna be maximizing those gains
and you not gonna be getting as strong
and building as much size as you really could be.
So when it comes to nutrition, it's gonna help
if you on a caloric surplus.
So if your normal caloric intake
is 25 hundred calories per day,
then being right at that line or little bit above that
is gonna give you a caloric surplus.
And that is how you make gains.
If you are on a caloric deficit,
meaning under your normal caloric intake,
under 25 hundred calories,
then it will be a lot harder to make gains.
You can still definitely do it because I do it,
but it will be a lot more challenging
and of course you are gonna be burning a lot more fat
in this state because you not having
that normal caloric intake that you should be getting,
so you gonna be using your fat storage cells
to be burning as energy versus the food that you be taking.
If you guys wanna hear more on nutrition,
I can make a whole video about that,
so just leave a comment down below
and we'll get into that later.
And speaking of nutrition,
I'm actually doing a heavy lifting workout today
because the day prior I ate a lot of carbs
so today I'm gonna use all those carbs, that energy,
instead of it turning into fat, I'm just gonna use it
with today's heavy lifts and use it as energy.
And that's how we take advantage of carb day.
So if I had a lot of carbs
maybe a lot more that I should have,
I'm gonna be doing some heavy lifts,
that should burn it right out of my system.
Alright, so, I'm gonna show you guys today's workout,
it's gonna be a back workout and again like I said,
I'm gonna show you how to start gaining size
with your workout, with calisthenics as well as with weights
so let me get out the Heria Pro app,
we gonna build this workout together.
We gonna name this workout back, strength and gains.
Alright, so this workout should take you about 45 minutes.
This workout is gonna be calisthenics and weights.
This is gonna be a strength-building workout.
I'm gonna go ahead and make it intermediate
so that beginners can try this workout
as well as advanced athletes, can try the workout.
So we gonna go ahead, go right into this exercise.
No warmup for today.
The first exercise that we gonna be doing
is one arm pull ups.
And I'm gonna go ahead and input jumping one arm pull ups
to make this an intermediate workout.
For all of you guys that are still tryna learn
how to do one arm pull ups and if you need to know
how to do it, course you can click the video.
(stimulating music)
And that's what, one arm pull up jumping looks like.
We doing three to five reps,
so we doing a heavy, heavy overload
and you should be maxing out that three to five reps
so for me personally, I'm gonna go put it
with three one arm pull ups, each arm.
Let's move on to the next exercise.
Next we gonna be moving into dead lifts.
For this exercise specifically,
I'm gonna put the number five, but I really want you guys
to do a drop set, we gonna be doing,
maxing out as heavy as we can
and then we slowly going to start taking off weight
three times and on that third set,
we should end up at five reps
and maxing out on that fifth rep
with whatever weight that we at.
Let's move on to the next exercise.
That's gonna be muscle ups.
Now, I'm not gonna put muscle ups,
I'm gonna put negative muscle ups
for the people still working on their muscle ups,
negative muscle ups is a great progression.
So, I'm gonna go for the number four.
The next exercise, we gonna move into Pendlay rows.
So, I'm gonna put N five.
Then we gonna move into inverted rows.
And the last exercise we'll be doing will be pull ups.
I'm gonna go ahead and put in weighted pull ups.
So here we go, weighted pull ups,
This is the routine
and we gonna go ahead and make this three sets.
Alright, so here's the workout right here.
I'm gonna save it, you guys should be able to jump
on the app right now, get this workout,
let's do it together.
Sign-up to heriapro.com
and become a member to get full access to all my workouts.
Alright guys, so let's go ahead
and get this workout started.
I'm gonna go ahead and schedule it in,
so here it is on my calender.
Back, strength and gains, 45 minutes,
let's start that workout.
Timer is started, and we are on the way.
So the first exercise we have for you guys,
it's gonna be jumping one arm pull ups.
I'm gonna go for one arm pull ups, let's do this.
(invigorating music)
Wooh.
Alright, three reps each arm.
Let's go ahead and input that.
Alright, so now we gonna start the drop sets.
Now, the reason why I'm using drop sets today
is because we using very low reps,
so I wanna make sure that we gonna still hit
a good amount of reps for each exercise
even though we only doing about three reps each try,
so if you do three to four reps each try,
you should be making nine to at least 12 reps.
And the science behind drop sets
is that in any given set, you only recruiting
a certain amount of muscle fibers
and then once you begin to take off some weight
and going lighter, you start to recruit
different muscle fibers along that way
which will help the muscles achieve growth
that couldn't be achieved
by sticking to the same weight every time.
Also by doing drop sets, you extending your time
under tension during your sets
which leads to optimal muscle growth.
Now how much weight should you actually be doing.
Well you should have such a heavy overload,
that you struggling to reach that last rep.
So, if your rep is five or three, whatever number that is,
you should have enough weight on here,
so that by your last rep you are barely able to achieve it,
there's a great amount of struggle within that last rep.
And that is how you gonna start to increase your strength,
starting to get to those waters
that you've never really ventured off to before.
Alright, so lets get it started.
So, I'm working with three twenty five right now,
I'm gonna take off twenty five every single drop set.
Let's go for it.
(empowering music)
(loud clank)
Wooh.
Alright, last drop.
(empowering music)
(clank)
(loud clank)
Wooh.
Let's go ahead, input how many we just did.
Alright, so we gonna go into deadlifts.
And because, we did a drop set,
I'm just gonna put we did about eight reps.
Alright so now, we moving into the muscle ups.
Of course you guys are gonna be doing negative muscle ups,
if you need to know what it looks like,
hit the move and check out the video.
Alright for this one, I'm gonna use some weight.
I haven't done weighted muscle ups in a while.
Wooh.
(uplifting music)
Let's go baby!
Here we go.
Wooh.
Hey. Alright quick little drop set.
Finish this up.
Wooh.
Oooh.
Alright.
We making gains over here baby.
Alright, so let's go ahead and put in how many negative
muscle ups you guys did.
I put in how many muscles ups I did.
We gonna move into Pendlay rows.
(upbeat music)
(loud clank)
Wooh.
Quick little set.
Now it's super important that you're inputting
these reps every time guys cause the app
tracks all your progress, all your statistics.
You need all that good information
to make sure that you staying on top of your training.
Alright let's go ahead and input those Pendlay rows.
Now, we have inverted row pull ups.
This one I'm gonna do a little drop set with my weight vest.
So put your legs up.
Pull straight up and down.
(upbeat music)
Wooh.
Alright.
Go ahead take off the weight.
Wooh.
Alright so now we onto the last exercise,
we have weighted pull ups.
That's gonna complete round one, the first set of round one.
Alright so let's go into weighted pull ups.
We gonna make these last ones count.
So we gonna do a legit drop set.
(motivating music)
Good stuff.
(exhales) That's a good round bourne.
Alright, let's go ahead, input those weighted pull ups.
Thank you guys for joining me with this round one.
Go ahead and put in how many reps you did.
We got two more sets to go to complete this workout.
I'm gonna go ahead and finish this routine.
But thank you guys so much for following along.
Thank you guys so much for watching.
If you enjoyed the video, go ahead
and smash that like button
and comment within the first 30 minutes
for your chance to win some free Heria apparel,
like every single Thursday at 2 p.m. USA Eastern Time.
And if you guys need some weights
to start doing workouts like these,
you could go ahead and pick up the Heria Weight Vest
at chrisheria.com
and for more of my personal workouts, just like this,
go ahead to heriapro.com.
Become a member to get full access to all my workouts
that I post on a daily, weekly basis.
I always post my workouts on Heria Pro
and I always scale them for beginner,
intermediate and advanced.
We'll be doing my same routine.
So visit heriapro.com and become a member today
and thank you guys again so much for watching.
I'm gonna be out on tour in November 2nd to November 13th,
North American Tour.
Get you tickets right now on thenx.com/blog/events.
We gonna be doing workshops, we're also gonna be doing
workouts with Chris so if you wanna come and work out
with me, then sign up right now.
There's only a couple spots still available
and I can't wait to meet you guys,
so I will see you next Thursday.
Mad love.
Peace out.
(exhilarating music)
Smash that like button guys.