- What's up elite Thenx athletes.
I'm Zay Tiggs and welcome back to another video
of official Thenx.
Today I'm gonna be showing you the secret
to doing more reps in all body weight exercises.
Let's get started.
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When you start training with higher reps
you activate type one muscle fibers.
Also known as your slow twitch muscles.
Which promotes endurance and are slower to fatigue,
allowing you to do more reps in your exercises.
And will also pump more blood into your muscles
and provide more oxygen to your body.
Some people may think that doing low reps
with heavy weights to build strength
will directly translate to doing more repetitions.
This style of training will activate type two muscle fibers
also known as your fast twitch muscles.
Giving you more muscle mass and strength
but will fatigue quicker.
Meaning you will feel stronger within those first few reps
and may increase your repetitions, but in the long run,
you'll only end up gassing out faster
giving you slow progress when it comes
to increasing your reps.
But at the end of the day you're gonna wanna work both
to increase your repetitions the most efficient way.
That's because when your reps increase
there's a gradual transition from strength to endurance.
So today I'm gonna show you how to incorporate
both of these in a drop set workout.
Using different levels of progressions starting
with the hardest exercise.
That's gonna make sure we do low reps
with more of your body weight
and gradually moving into easier exercises
that increase your repetitions.
So if you wanna follow along make sure
you download the Thenx app in the app store
or the Google Play store.
Open up to the YouTube workout section,
find this workout, and let's get started.
So this will be a full body workout starting off
with our chest and triceps.
So with each muscle group we're gonna start
with the hardest progression and increase reps
as we move into easier progressions.
In order to build endurance we're not gonna rest
between each exercise until we complete
the muscle group we're working on
but still keep in mind to keep those rest times short.
First exercise we're gonna go into for our chest
and triceps is gonna be explosive pushups, max reps.
For the sake of this video I'm gonna be doing
five, 10, 15 reps as we move down the progressions.
But the goal is for you to max out each exercise
for you to make the most out of this workout.
So like I said before, we're starting off
with explosive pushups then moving into regular pushups,
ending with knee pushups.
Let's get started.
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♪ Hear your music♪
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All right.
There we have our chest and triceps.
So if you're maxing out you should really feel
the blood pumping through your muscles right now.
All right, so let's keep this going.
If some of you need to catch your breath,
go ahead and do so.
Make sure to keep it minimal.
Next muscle group we're going into, back and biceps.
Starting off with high pull ups
then moving into regular pull ups
then ending off with jumping pull ups.
Let's get to it.
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♪ Hear your music♪
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All right, when you're maxing out, remember,
once you feel like you're breaking form
move onto the next progression.
Remember, quality over quantity.
Now moving onto shoulders we're starting off
with my favorite, handstand pushups
then going into elevated pike pushups
and ending with pike pushups.
I'm gonna do mine free standing
but if you can't do those yet, do them against the wall.
Let's do it.
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All right.
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(sighing)
All right, there we have our shoulders
and by now your whole upper body should be on fire.
I know some of you may be fatigued at this point.
Take a quick break if you need it.
We're gonna keep this going, hitting our core next.
We're gonna start off with toes to bar,
moving onto leg raises and then ending with knee raises.
Let's get to it.
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All right, that's gonna do it for our core.
If you feel like you're losing your grip,
don't be afraid to come down and readjust.
But don't take too long.
Get back up there and finish strong.
Now we're moving onto the last muscle group
which is legs.
We're gonna start off with pistol squats
then moving into assisted pistol squats
and ending with regular squats, let's do it.
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♪ Hear your music♪
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♪ Hear your music♪
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Woo!
There we have legs and that completes
today's drop set workout.
Remember to get this workout and more workouts like this,
go to Thenx.com and become a member to get full access
to all the workout programs, technique guides
and the other workouts that are gonna have you shredded.
Download Thenx app at any app store,
or Google Play store to take our workouts
with you everywhere.
And join the millions of Thenx athletes around the world
changing their lives today.
So thank you guys so much for watching.
If you enjoyed this video make sure
to smash that like button.
Don't forget to comment down below.
Let us know what you want our next video to be about
and share this video with a friend
who's trying to increase their reps.
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And if you wanna see more of my personal content
you can follow me on YouTube and IG at ZayTiggs.
So with that being said, I'll catch you guys next time.
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