What's Up! I'm Vince Del Monte
Welcome to Muscle Camp.
We got a couple great guys here. Flew in
from all around the country to take us
through our Ultimate Strength Workout.
This is right out of the pages of Living Large.
This is our mechanical tension day.
We've got three workouts this week,
full-body workout style. Low volume - high high
intensity - These guys are gonna be moving
some weight today. Come and join us. We're
gonna show you guys how to get strong
the natural way. You're gonna make
some major strength gains on this Monday workout.
It's a longer workout but that's
what we're gonna do now. Seven exercises,
three sets of six to eight and we're
gonna take a full rest period between
every exercise. Sound good.
Alright. Let's get into it.
And it's on. So you gone up from 275 to
315 and you're gonna try and go up on
your third set a bit more. A little bit.
OK. Perfect that's perfect.
We're gonna go up some micro plates here.
So fill it up. You still got a day ahead
of us so. You go buddy.
Keep it tight stay strong let's go
finish your job here we go there we go
drive the floor away. good work
So they're on exercise two now.
Military press. 160 Good weight. Lightweight
Drive it to the wall. Drive it through
the ceiling. One of the things on this
exercise guys is you just got to really
be careful in those last few inches
because that load is heavy especially on
that last rep when you're lowering it.
Really try and put the brakes on so that
it doesn't ram you into a range that you
can't control that's when you typically
hurt your shoulders.So just be really
careful getting in - getting out of these
movements - loading it slowly - not getting
reckless. That's when people get hurt at
the start getting into the movement and
at the end getting out of the movement.
Those last few inches - just own those
inches in particular - really add your
muscles on the brake system and you
won't get hurt all right. That's the
biggest precaution on these on this
heavy day. This is just a long workout
cuz you got - there's only three sets but
you've got the long rest periods. I don't
even mind if the rest periods go three
four minutes as the week's go on just to
get that extra weight on the bar. So I
want the weight going up for ten weeks
straight into our D load week
which is our 10th week so for nine weeks
straight. There we go. Amazing
it's amazing so you notice how on that
second half of the rep he's really
charging into it because he knows that's
when it's hardest. 4. Come on. Big and
strong here. 5. Now we start working here.
Drive the floor away with the...
Good. All the way to the top.
got it let's go start working all the
way
finish up finish up good good. Was that
your hardest set of the three?
Yeah. Absolutely. I did a 135 then you 160 160
or 185 so I went up 50. Perfect progression.
Three sets. Six to eight here. Let's get right into it.
all right so Akash is modifying this
exercise based on what he's able to do.
He's unable to do the deadlift so he's
gonna do a straight leg deadlift which
suits his injury history and that's an
acceptable decision for you to make.
So this is a hip dominant exercise. So what
we've done is we've just taken out the
flexion from the knees and we've just
isolated more at the hips so that it's
still hip dominant exercise and that's
how we address our limitations in the gym.
Vince would you rather me go with a quarter
and guarantee my 6-8, or jump to 5 plates?
so we've got a 10-week phase ahead of us. So we can hit our 5 plates probably
two - three weeks from that when the rep
ranges come down at four or five reps
So today let's stay in that six to eight
let's go let's go here we go good job
keep it tight you got this .Up. Best rep here.
Yep! Yeah!
[Music]
Big chest here. one. good. two three four
five good job good work
whoo that's perfect
so Akash is doing floor presses with
the dumbbells. He just finds he can feel
his chest a lot more and he feels a lot
safer in this position so again if you
have a preferred exercise that's a
compound movement that's totally fine.
Alright. He gets a lot more out of his
chest with this specific movement
he just doesn't prefer to do the bench
press so he's made that substitute
and that's okay. You got this. Up. Okay
One of the challenges of writing
programs for many people who are
following the same program is that I
don't know what you're bringing to the
gym. Your limitations, etc., so if a
benchpress doesn't feel good no problem.
It's just a name of an exercise. If you
want to do a dumbbell press that's fine,
but we are using a flat angle so I want
you to go with the floor or with a flat
bench because you'll see in the upcoming
phase then we go to incline so the
exercises are changed based on what we
did in the previous phase.
There we go looks good man. Good. Strong
Good I'm with you man good. Drive your feet
to the floor. There you go. You got this.
Good set.
Good. That's good man
So we got neutral grip chin ups here so
the question is always where do I put my
grip. Personally I always just go with
with nat, with what's natural. So this is
natural. So you close your eyes bring
your hands up that's natural so my
version of narrow is this or you could
go more narrow than this but this is
gonna load the lat the best because this
is the back exercise in the program
right and this is what's gonna work the
back through a natural path of shoulder
extension most people would consider
that a medium grip and it looks medium
because you could put your hands more
narrow but as soon as you go this narrow
now we're doing a lot of flexion at the
elbow and less extension through the
shoulder which is what we actually want
for a bigger back. So I'm a big fan of just
using dumbbells when you got a workout
partner with you so it's gonna load your
hamstrings a bit so what you're gonna do
is you're just gonna cross your knees
I'm gonna put it right between your
calves. You got to go heavier every set.
This is your strength day so strength
day we're always challenging oursleves
with more load across your lats. good
close your knees now you're set there we
go
go for six good ones squeeze hard to
good keep those knees together yep keep
the load on your lats.Tthere we go up.
good good work. So we're doing dips here
for triceps so to emphasize the triceps
we need a more upright torso to get more
bend at the elbow alright. So this is a
challenging exercise but we're trying to
create a lot of distance at the elbows
so that the triceps are challenged
the most here that's why we want that
upright torso. good job great set here
nice work got a few more
yeah so when this one with this one guys
you just want to kind of lock it in get
those elbows turned in and find where
your triceps are loaded get your wrist
engage everything's got to be tense here
okay and then just load those triceps
focus on pushing those handles away and
those triceps will grow off this one
stretch it out there it is that's the
money rep that's the money rep there we
go looks awesome squeeze hard there you
go nice good job finishing those same
cues guys keep those abs tight work
around your body let the biceps do the
work get a nice stretch the tendencies
the ones stop a few inches short of
extension and you're missing out on a
lot of muscle fibers so just get that
load that allows you to get that stretch
so they then you can get that great
range of motion more tension on the
muscles the more growth you're gonna get
so that's it how was it guys it's a long
workout right the number one question
people ask me and I want you guys to
validate this one you're training for
strength you have to take the long rest
periods right a lot of people they email
mean they say this I'm just in the gym
for too long but it's a part of the
training week when we do the volume week
a rest periods are a lot shorter the
work that's a lot faster to get stronger
you need to give yourself that rest
would you up from your experience Matt?
Right so you're going to the gym
anything amiss I just want to take that
pump and then you know it you're
like yeah you got a good pump, a lot of sweat
happening but your strength games aren't
really moving right so that's a separate
goal. That'll be a separate workout in
the week how about you can you validate
the necessity of the longer workout for
strength day? Absolutely yeah you need to
give that let's do this you need to be
able to get stronger to grow. I focus so much
on my execution over the past few years
that it's nice to get your central nervous system
a chance to recover. a lot of people they limit
their size gains because they're never
having that piece of their overall training
program focus on getting stronger so
that's the purpose of this part of the
training phase. How about you Josh? yeah those rest
intervals are key for me to come back
and just restore my glycogen a little
bit and just get in there with a little
bit more strength.
Vince also gave me a ton of cues on how
to keep my body right and how to warm up
properly and make sure I'm getting full
extension and flexion and those little
cues they made a big difference from
where I felt it and I could actually
feel myself like I'm getting stronger as
a result of this workout. it's pretty
simple if they don't get stronger in a
medium rep range you know bigger well as
long as you keep it good for which men
do boys pretty okay so that's what we're
doing here guys if you guys enjoy that
workout be sure to give it a thumbs up
if you want more full body workouts like
this I'm gonna put a link on the screen
to a playlist on this channel that's got
more full body workouts it's a really
powerful way to increase your size and
your strength incrementally without
doing too too much volume we can add
volume down the road but for a lot of
you guys especially if you're just
getting started not seeing those gains
you want we want to step the volume back
get the effort up get the intensity up
then add the volume later which is what
happens with this Living Large program
thanks so much guys
did you guys enjoy that be sure to give
it a like a comment below and we will
see you guys next time thanks for
watching