(upbeat electronic music)
♪ Listen ♪
- Sup guys, it's Chris Heria.
Welcome to another video of OfficialThenX.
Today I'm gonna be showing you guys
something that you should be doing
after every single workout.
Maximize your gains, muscle definition,
and build way more strength,
but the best way to do this is
when your muscles are completely fatigued.
So before I show you this super effective tip,
I'm gonna go ahead and finish my workout,
get my muscles fatigued,
to show you how this can be applied.
And I was just getting started with the first exercise
that's explosive muscle ups without letting go of the bar.
I still got a couple more reps to go,
so let's finish those off.
(upbeat electronic music)
(huffing)
That's a crazy exercise right there.
It really demands a lot of explosiveness from my upper body.
You wanna be giving it all you got with every single rep,
to really push yourself to the point of fatigue,
and that's what I'm gonna be doing
with every single exercise for today's workout.
And you should wanna choose exercises
that challenge you in that same way.
Some or a lot of these exercises may seem difficult,
but there's always progressions to work your way up.
Now my next exercise is gonna be one arm pull ups.
Let's get it.
(upbeat electronic music)
Phew, all right there we have one arm pull ups.
Now these next exercises
are gonna be a bit less challenging for me,
so I'll be putting on the brand new Heria weight vest
for the next of the exercises to increase the difficulty.
Check out the brand new weight vest guys.
It's more compact, it's a bit lighter,
but the extra overload will help you get to fatigue faster
and tear a lot more muscle fibers.
Building more muscle and getting you way stronger
for doing the same exercise.
And if you need a weight vest
to take your chains to the next level,
visit chrisheria.com and pick yours up today.
All right let's get into this.
Burpees.
(upbeat electronic music)
Now burpees is a total body-killer
and with that extra weight on top,
I'm starting to feel it now.
Next we'll be emphasizing on our shoulders
with some handstands and push ups.
A progression to work your strength up to this exercise
would be doing pike push ups, elevated pike push ups,
or even hand stand push ups against the wall.
Let's go for it.
(gentle bouncy music)
All right there we have hand stand push ups.
Moving into the next one we're gonna be working on our legs.
We go for box jumps.
(upbeat mellow music)
All right there we have box jumps for our legs.
Next we're gonna go into our last exercise.
That's gonna be explosive dips for our chest
and triceps.
(upbeat lively music)
All right now being as explosive as possible,
that's gonna be the fastest way to get to fatigue.
So that's gonna be round one for me.
I got three more rounds to go
to complete this workout routine
and then that's when we're gonna start
what you should always do after every workout.
Let's get it.
(upbeat electronic music)
All right workout is officially over.
All right so now I've officially completed my workout,
my muscles are pretty fatigued,
so the tip I have for you guys
is to add one last rep at the end of your workout routine.
That's gonna emphasize on the muscle groups
that you just broke down.
And to do that last rep as slow as you can.
The goal would actually be to take at least one minute
to do that one rep.
For example if you just worked out chest and triceps
to complete fatigue,
a great exercise would be doing a push up.
Going as slow as you can, 30 seconds going down,
and then 30 seconds coming back up.
Specifically doing this will not only, of course,
increase your strength and endurance,
but create hypertrophy,
tearing way more muscle fibers than you normally would have.
By putting your muscles in a constant strain
for the whole duration of the exercise.
And doing this is gonna be hitting deeper muscle fibers,
and getting you way more shredded.
But most importantly if you do this a lot,
you're gonna feel superhuman strength at that point.
Every single move, every single exercise
is gonna feel extremely solid
because while you're going as slow as you can,
you're also working your stabilizing muscles
as well as firing up your muscles
and working them in every single range of motion.
Sometimes when we're doing exercises,
we may be doing them so fast,
we're emphasizing on a particular part
of the range of motion,
that we don't actually give a quality contraction
to every point of the range of your rep.
When you do your reps faster it actually adds more momentum
to your rep which helps you do the exercises.
So the slower you do it,
the more you're engaging the target muscle,
which is why it's a lot harder to do it slower.
If you've done 25 push ups and one push up
that would last a minute,
you would find out that that one slow push up
is a lot harder than doing 25 push ups.
So I actually want you guys to try this with me.
Let's get down on the floor real quick
and let's do one push up that's gonna last one minute.
Let's go for it.
(grunting)
Get into position, perfect push up position,
squeeze your core,
the whole entire time you should be engaging everything.
All right get ready to come down.
(lively upbeat electronic music)
(exhaling)
There we have one push up for one minute.
And if you feel yourself shaking during this exercise,
that's an indicator that this is highly effective
and it's clearly something that you're lacking in
that you really need.
And imagine when you've developed the strength
to where you're not shaking anymore in that position,
how solid and strong you're gonna feel.
And the best thing's that this tip
can be applied to any muscle group.
For example today I did a full body workout,
I could do one of these for every single muscle group.
For example to fatigue my back,
I can do a pull up as slow as I can
or an Australian pull up.
For legs I can do a squat,
for shoulders I can do an elevated pike push up
or a hand stand push up against the wall.
For core you can do a hanging toe step bar
or with no equipment you can lay right down on the floor
and do a laying leg raise.
And now I want you to start trying this
after every single workout routine.
You're gonna see a major difference in your strength,
overall physique, and body control.
And that's the tip I have for you guys today.
Thank you so much for watching.
If you enjoyed the video definitely smash that like button.
Leave a comment down below,
let me know what you want the next video to be about.
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And lastly I just wanna say a huge thank you
to everybody that's been a fan of the music
here on the channel.
You guys have been requesting it for almost a year,
got me well over 10k subs on SoundCloud,
and now you guys can train hard to my brand new album
called "Workout Music."
I created this album so you can play it
as soon as you start your workout.
It's gonna take you through your whole training session
and give you the motivation you need
to make some major gains.
So I want you guys to play it
every single time you guys train
and with that being said
I'll see you next Sunday 8:00 p.m USA Eastern time.
Mad love, peace out.
(bouncy electronic music)