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- What's up Muscle and Strength, Hunter Labrada here
at destination Dallas, just got done warming up
about to train and push.
So train on a push, pull, arms, legs, split.
Today's push. I'm going to train
the whole training cycle here this week.
So, today will be chest shoulders,
and then weighted dips at the end.
So a little bit of triceps,
but mainly chest and shoulders
show you what the workout looks like as we go through it.
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I used to train on your prototypical bro split
for the longest time I trained chest and triceps on Monday,
quads and calves on Tuesday, took Wednesday off,
train back and biceps on Thursday,
shoulders and triceps on Friday,
hands and calves on Saturday, Sunday off, repeat.
Well, my back is shit.
It still is.
It was really extra shitty a couple of years ago though.
So I needed to increase the frequency on my back.
So Sunday the off day became the secondary back day.
So I went from having five days on
and two days off a week
to training seven days in a row 'cause of that.
So, the volume got a little bit too high
and my recovery started slipping.
It also didn't really make sense to me,
for me to be training chest,
even for my shoulders to be a couple of sets of laterals
and a couple sets of presses,
shy of being completely blasted too by the time I get done
with all my pressing movements for chest.
So, between those two things
and the fact that my legs are so good,
they don't really need to be split up
it actually by moving to that push, pull, arms, legs split
at decrease the frequency on my legs a little bit
and increase the frequency of my upper body
which is what I need all the way.
So that's why I moved to the push, pull arms, legs,
that and then having the arm day put in there,
cause I tried push, pull, legs originally with the arm
components, put on push and pull.
That was too much frequency. I couldn't recover from it.
So, then I felt my recovery is really dialed into the
frequency and everything's like really spot on.
I've been running my training program into the dirt now for
about a year and a half and we've just been steady gaining.
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The only thing that matters is my top working set
and the set that comes after that,
every set prior to that, the main goal of it
is to spend as little energy as possible.
It's all about getting a feel for the weight.
It's all about getting a feel for the exercise.
It's all about, especially on the first exercise,
getting blood flow from here now,
you'll see me especially when we go to this press
with the lighter weights, I will do a bunch of reps,
as we get higher up, I'll literally do feeler sets
of maybe three or four reps,
'cause I'm not trying to waste the energy.
I'm just trying to get used to the load
and acclimate and work up safely.
So, I'm really low volume.
Like I said, the only sets that matter
are the top working set in the back off
and this whole workout we're gonna have between
eight to 10 working sets.
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First exercise up, is by far
one of my two favorite chest machines.
This is the prime incline plate loaded model,
as you can see, it's got the three arms so we can really
dial in where the load rolls on,
where I have the plates set is very much so how I want.
It's latest when the muscles longest here,
cause it's really kind of safe from the
hole on the shoulders and chest.
And as soon as you start pressing,
you can see 'cause the farther this pin gets away from the
pivot point, the heavier it gets CC,
it gets farther away real quick.
So it ends up being heaviest
when you're at the very top peak traction.
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Kyle come here, spot me.
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That was the top set, about to hit the back off set,
And, for those of you wondering like
how do I structure my back off sets?
Or what is back off set, back off set is set after the
first all set, I'm actually reduced the weight
typically by about 15 to 20%,
basically aiming to reduce the weight enough to get between
eight and 12 reps still on the top set.
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Whenever I'm training,
the rest time varies on what we're training,
the rest time the way I train, I'm aiming to replace the
oxygen deficit caused by the set I just performed.
And what does that look like?
It's when your breathing normalizes,
your heart rates never gonna normalize while you're training
for keeping a proper pace.
But, if you're doing sets before you're done like
(breathing quickly)
after your set, you're doing it too soon.
You need to replace the oxygen deficit from the set before.
If you're sitting there catching your breath and it's two
minutes after you catch your breath, you're doing your set.
You're waiting too long.
So arm day, I might be resting 45 seconds
or a minute in between sets.
Leg day, when we're doing like hack squats,
I might be taking three, four
or five minutes in between sets.
It's however long, it takes my breathing to normalize.
'Cause like I said, all it is that I'm after
is that one or two top all out sets
and I want all the parameters to be perfect.
I want to be recovered for it, I want to be ready for it,
I want to be able to push myself
all the way to where I need to be.
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Warmed up just on those flies,
moved on to the prime incline,
prime incline into the prime shoulder press,
prime shoulder press into dips.
Why that order?
We're starting out primarily pack mover
or moving on to a primarily shoulder mover
that still uses the upper chest.
And then we're moving to a compound,
the dips, that really, really, really utilize
most of the pack, most of the shoulder and the tricep.
So, we'll work up to a hard set on these,
I like doing a weighted,
see how the elbows are feeling after the show.
Body weight felt good.
So we'll see how heavy we get today.
And from there we'll move on to some of the
isolation work I do for chest and shoulders.
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Normally I'm a pretty happy go lucky guy but,
those top sets will have you go places sometimes.
Moving onto the isolation work
for my shoulders and my chest,
I'm not really one to say this is the best exercise
for this or that, and in most cases,
but this is one of those rare exceptions to that,
this is the best exercises you do for your medial deltoids.
By using a cable in this setup we can do several things.
I'm on a bench, I'm completely braced,
I have no ability to use any kind of
body momentum or body English.
Because I'm using a cable and not a dumbbell, two things.
The bottom of the motion where the muscle is longest and
strongest, it has the most tension with the cable.
Unlike with the dumbbell,
you have zero tension at the bottom.
So, we have tons of tension at the bottom,
and as we get to the top,
the tension actually rolls off with the cables.
The cable gets closer to your arm and the angle decreases
between the cable and your arm,
unlike with the dumbbell where the farther you,
that dumbbell away from the point of pivot,
the heavier it gets.
So the dumbbell lateral is heaviest
where the muscle is shortest and weakest.
It's a terrible profile.
So, by coming over here and doing them on the cables,
it's braced better, it's got a better profile,
you're able to get your shoulder involved more,
whole nine yards and while it's light enough for me to be
talking the cues for this.
Are you wanna keep your shoulder girdle down and back?
And then whenever you're doing it,
think about reaching down, reaching down,
and then once you get past halfway
thinking about reaching out.
The whole time we wanna keep thinking
about keeping your shoulder girdle down.
The second you start getting your shoulder girdle up,
it becomes a glorified shrug.
We don't want to use our traps to do this.
We're gonna use our dope twice.
So we take our traps out of it by keeping our shoulders
depressed and locked back, although to it.
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Coming back to that prime fly that I started with,
when I started with it
was definitely more for blood flow,
I'm coming back to it.
I'm gonna do probably one warm up round of it,
and then one working round of it.
I'll do the pack there to complete failure,
super settling to a push-up
I'm really big fan of push-ups
especially at the end as a finisher
because your back is embraced off a bench.
So your scapula is actually able to move around,
you're able to get a better stretch
and a lot better like contraction
and the stretch at the end basically.
It's not meant to really push the muscle to a
point of failure so much as it is to
stretch the muscle under load at the end.
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Why lie, I'm taking this one all the way.
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Hey guys, that is a wrap on push, I'm Hunter Labrada.
Thanks so much for watching.
Be sure to click subscribe below.
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