Muscle Camp workout 3 day 3. I know you
guys don't want to do this. It's hard to do 3 workouts in one day. Alright. So this
is our full body workout Damage Style Alright. So we're doing Eccentrics.
Emphasizing the eccentric portion. You guys know what the science says about the
Eccentrics. Right. This is where all the muscle, remodeling happens. This is a part
of the movement everybody avoids though because it's the
hardest right everybody loves the concentric and then just gives up on the
eccentric or they're just not aware of the value of eccentric. So today
that's what this entire focus is. All 7 exercises we're doing today three
sets of eight to ten. We're doing a six second negative. One one thousand two one
thousand three one thousand four one thousand five one thousand six one
thousand. Great. So another cue I want to give them is I want you to focus on
pushing the floor away on the way up but I also want you to push your feet into
the ground on the way down. That's gonna stabilize you even further and create
that tension at another level on the on the quads. Alright.
How's that feel? good yeah yeah. Your core is gonna get rocked here. If you've never
done front squats, if you've done all your core work from the floor, get ready to
feel this stuff all jacked up tomorrow. One one thousand two one thousand three
one thousand four one thousand five one thousand six one thousand. That's it. Good.
Most people are only used to driving the car with the gas pedal which is the
equivalent of just to the concentric than letting it drop, the concentric to
letting it drop. So this is gonna force you to use more of the car alright.
You're gonna get more into the muscle okay
Incline Dumbbell Chest Presses. Three sets. 8-10. Ninety seconds rest.
See most people do their dumbbell presses up and down
and they never really worked through that arc to get that chest stretch so I
love this six second extension cuz it forces you to find new places to stretch
your chest. A little more stretch. A little more stretch. There it is. That was a good one.
A little more, a little more - there you go. Now we're finding new stuff.
Get that extra inch. So working with that slower tempo on the
negative there really forces your muscles to struggle alright because
we've never really trained in that range before. We've never really fought that
resistance but that's when your muscles are working the hardest.
Our third exercise lying leg curl here so same deal. Three sets, 8-10. Big thing
here that you find a lot of people do is move their hips which lengthens the
hamstrings when they're supposed to be getting short so what we want to do is
we want to really focus on keeping your abs engage your hips down and we want to
think about driving your quads into the pad all right. The muscles are always the
weakest in these shortened ranges that's why we want to really challenge them at
contracting. That's gonna create the opportunity for new new gaines.
Next exercise are pronated pull-ups. Many people will have a hard time doing these.
If that's the case, you can find a machine and you can do the assisted
pull-up machine. You can take some weight off your body by getting some help in
the machine. That's one option. Another one is to get a band.
How's that man? Suck, eh? That's the already not my my strong
point. yeah okay. So the next exercise are Kneeling Overhead French Press Rope Extensions.
A little wordy but this is what it is. Alright I like being on the
knees here because you have less joint systems to borrow from so you're gonna
be forced to lock in and isolate the triceps better here. This also requires a
lot of shoulder stability alright. So you got to keep these shoulders stable
and we're letting that elbow just work right around the joint. Good
Alright. Dumbbell bicep curls here with a slight incline. Whatl we really want to
focus on here with the six second- is this a great opportunity to think about
the path of the joint not just the path of the dumbbell. So his hands are coming
forward and then they're coming backwards. Now they're going forwards so
he's keeping this completely still. Good. And he's working around this corner here
if you will. This doesn't change at all. He's working around it. What he's even
thinking about, he's pulling his biceps up into his sleeve. so keep that still at
working around the corner think about pulling your biceps up through the
sleeve. There you go. You're kind of like an elevator going upwards. Keep that still.
So shoulders are last today. We're gonna be doing side lateral raises.
Int he book you'll see that it's supposed to be done seated but we thought we'd
mix it up a little do a little boot camp class here. Side lateral raises. Get those
delts popping. We all go together. There we go. Josh you're a little head of the
group. Three four five six pause. Reach there we go.
can you guys extend your wrists. A lot of you guys have your wrist flexed.
Extend your wrist. That's gonna take the weight even further from the shoulder joint
making it even harder extend your wrists. There you go. Nice, that's a wrap.
whoo. So we've had a lot of people go through this program. The biggest
feedback I get is people just don't want to do six-second negatives. What's your
response to that? Why is it necessary to get that size and strength that they
want to get long-term? I mean this is where the magic happens right and then
negative portion of the rep so it just sucks just sucks to go that long
but it's an evil necessary. It's a shock to the body. Create a ton of damage and it's gonna
get a lot of muscle gonna do let's say If people want results that's what
they're doing it for and I think a lot of people come into gym day in day out
and they don't get them it's probably cuz they're not doing it the right way
and so although it might suck doing it the right way is what makes a big difference.
it's actually what gets the results. So that's it guys. Understand that there's
there's multiple ways to go about to go about building muscle Vince's put the
program together you gotta focus on the strengths earlier then take that
strength and put the muscle under time under tension and that's where the real
magic is gonna happen so you got to do it this may happen. Don't listen to me.
Listen to these guys. They're all bigger than me. I know you guys just listen to
people that are bigger right so there you go listen to these guys. Like you
said though it keeps you honest as well right. I mean even if we do practice this
ourselves when you have something even just you standing there I hate getting
coaches but I do love it well you're just standing there
counting touching my elbow right it makes it a lot harder
I've been coached before but I get used to doing things my way
sometimes anyway I come in here you're coaching me I'm like oh yeah I've
probably been doing it a little off for so long that I forgot this is the proper
form or technique and you need that like you need a little bit of coaching and if
you're doing it on your own for too long yet you'd like you just get off and you
get off on what you're doing you're not doing it the right way so it keeps me go
to do you're not going to be the strongest guy in the gym you're not
going to be moving a lot more weight with a six second negative but you're
gonna be getting different results and you earn
those reps different than the people just throwing weights around without
thinking about it. Alright guys if you're ready for a challenge go to
the link above here or the link below and you guys can pick up Living Large
for free. It's a gift from me to you. You can follow this program and then when
you're done this program there's one after that and the one after that so
check it out. Thank you so much guys. Thank you for watching Muscle Camp.
Hoping you guys can join us in the future. Talk to you soon.