Gym Series- Pull day @silverback_aj@strong.believers (2022-03-07) ​

0:00:10 make use of five things before five
0:00:11 things come
0:00:12 what is your health yeah before
0:00:15 your illness
0:00:17 yeah your health and another one
0:00:18 actually whatever one is your youth
0:00:20 before your old age so in many ways
0:00:22 you'll
0:00:23 fill in two aspects of prophetic advice
0:00:38 foreign
0:00:48 this is day two
0:00:49 this is the pool day and i'm here joined
0:00:51 with the big man
0:00:54 i'll talk about this man
0:01:03 [Music]
0:01:09 [Music]
0:01:14 so in today's installment uh what we are
0:01:16 going to be doing is a pool day so it's
0:01:18 for people that are guests it's for
0:01:20 people that are you know really have a
0:01:21 busy lifestyle and they really want to
0:01:23 get every muscle group completed their
0:01:25 split right three day split push ball
0:01:26 legs and today's one is the poor one as
0:01:28 i just said and we're gonna be doing um
0:01:30 a complete back session and biceps
0:01:32 starting with the compounds then
0:01:34 isolating the muscles and uh yeah we're
0:01:36 just gonna kill it it's gonna be based
0:01:37 on muscle hypertrophy trying to put on
0:01:39 some good size maintain strength and uh
0:01:42 just really enjoy the session i'm gonna
0:01:44 make that solo about games that's it man
0:01:45 can i make this all right yes well let's
0:01:47 see what we can do let's see if you guys
0:01:48 can keep up with the chat
0:01:50 [Laughter]
0:01:52 so stay tuned watch the exercises
0:01:54 carefully and follow the routine the
0:01:55 shuttle and you'll make some uh
0:01:57 silverback gains like
0:01:59 like him and him yeah yeah before we
0:02:01 start the main compounds we're going to
0:02:03 be starting with some dynamic stretching
0:02:04 it's extremely important that you warm
0:02:05 up your lower back in particular your
0:02:07 whole posterior chain because we'll be
0:02:09 doing some heavy lifting with the
0:02:10 dentist let's go first thing i love to
0:02:12 do is uh a nice i call it window wipers
0:02:15 but follow me
0:02:16 lay on your back
0:02:17 knees up hands wide and try to drop your
0:02:19 knees from side to side it's a great way
0:02:21 to really stretch the lower back you do
0:02:24 dynamic stretching when warming up and
0:02:26 you do the static stretching at the end
0:02:27 so do about 20 reps
0:02:29 two sets
0:02:31 all right last one we're going to do is
0:02:32 another nice low back stretch lay on
0:02:33 your back hands across your knees and
0:02:35 trying to pull your knees to your chest
0:02:37 all right guys first exercise that we're
0:02:39 going to be doing on this pool day is in
0:02:40 my opinion the king of all exercises
0:02:42 alongside the squats but it's a deadlift
0:02:44 so this will be the major compound that
0:02:45 we're going to be doing i want to
0:02:48 like really put emphasis on how
0:02:49 important it is for you guys to really
0:02:50 watch your phone when you're dead
0:02:51 lifting i myself have learned the hard
0:02:53 way back in a few years ago i've hurt my
0:02:54 back many times so now i've i like to
0:02:57 think i've perfected the form so this is
0:02:59 how we're going to do it the few
0:03:00 mistakes that people make they do touch
0:03:02 and go reps touching gorillas gonna give
0:03:04 you the tendency to shoot your hips up
0:03:06 so i'll just demonstrate how i would how
0:03:08 i'll do it as i'm showing you so
0:03:10 feet quite narrow a bit more narrower
0:03:11 than shoulder width you want to get your
0:03:13 hands on either side of your body on the
0:03:14 outside of your knees so what you want
0:03:17 to do before lifting up i do alternating
0:03:19 grip
0:03:20 so you want to be here take a deep
0:03:22 breath it's so important to tighten up
0:03:24 your core engage your core before you
0:03:25 lift so what you want to do imagine
0:03:26 you're breaking the bar engage your lats
0:03:29 take a deep breath
0:03:30 engage the lats and then lift full
0:03:32 explosive control it on the way down
0:03:35 let it fully hit the ground reset take a
0:03:37 new breath
0:03:39 explosive on the way up control it down
0:03:42 deep breath
0:03:53 now ladies and gentlemen this is a
0:03:54 deadlift
0:03:55 initially let me see what that form is
0:03:57 saying
0:03:59 lovely rep just a bit more emphasis on
0:04:02 your chest coming up first not your hips
0:04:03 there we go much better on the way down
0:04:06 keep it together drop your hips a little
0:04:07 bit more on the way down
0:04:09 drop your hips more there we go much
0:04:11 better keep your chest sticking out like
0:04:13 the whole time even when you're going
0:04:14 down yeah try and keep you you want to
0:04:16 see your chest in the mirror at all
0:04:17 times so one thing i want to add i'm
0:04:19 guilty of it myself is uh when you're
0:04:21 dead lifting you want to try and keep
0:04:22 your neck neutral of your spine so you
0:04:24 might see me in this video doing it but
0:04:26 it's just a habit but you don't want to
0:04:27 have your neck pointed up too much
0:04:28 because you could strain your neck but
0:04:29 you want to try and keep your your neck
0:04:31 neutral with your spine so you're coming
0:04:33 up together and just keeping it tight
0:04:51 [Applause]
0:05:04 and then we'll be doing about four major
0:05:06 working sets
0:05:26 drop the hips as you come down
0:05:30 good job stop stop stop stop stop stop
0:05:34 okay
0:05:37 you need to drop your hips as you're
0:05:38 coming down when the ball passes your
0:05:39 knee bro you need to drop bend the knees
0:05:41 and sit into your hips yes exactly yeah
0:05:43 okay just to take the strain out i'll go
0:05:45 back here we can be low back okay let's
0:05:47 try again come on give me three more
0:05:49 reps okay
0:05:50 stand with your chest don't let your
0:05:52 hips shoot up let's go again
0:05:53 sit into your hips sit yes
0:05:56 much better
0:05:57 let's go again sit into your hips
0:05:59 good mind look straight don't look at me
0:06:02 let's go
0:06:06 so one of the main things in regards to
0:06:08 muscle hyper if you wanted to gain
0:06:09 muscle is you want to do progressive
0:06:11 overload you want to overload the muscle
0:06:13 and try and keep a good rep range so
0:06:15 working sets now got four plates on here
0:06:17 gonna aim for about five reps maybe more
0:06:19 but um
0:06:20 yeah just enjoy it and make sure the
0:06:22 form is perfected we'll be doing about
0:06:24 three to four workout sets on this and
0:06:26 you want to be at around eighty percent
0:06:27 of your one rep max it's a good place to
0:06:29 be out for your working sets let's go
0:06:37 is
0:06:58 all right guys
0:07:00 as you just saw
0:07:03 instead of this platform in it just so i
0:07:04 can say i'm a bit taller but anyways um
0:07:06 martial are strong but as you guys can
0:07:08 see the form is not what you guys should
0:07:10 follow
0:07:14 right now so uh the form could be a lot
0:07:16 better he's rounding his lumbar spine
0:07:17 he's shooting his hips up first okay
0:07:21 but other than that obviously the
0:07:22 strength is there but guys never go
0:07:24 heavier and chase numbers if you haven't
0:07:26 pat in the form okay this is a good
0:07:27 point well i've actually hurt my bike
0:07:29 before many times my club i've done it
0:07:31 was ironically it was not actually going
0:07:33 back it was doing something else it
0:07:34 could happen bro because it is it's the
0:07:36 same mechanics you're not if you're not
0:07:37 bracing your core properly and you're
0:07:38 pulling and that causes an extra
0:07:40 extension of the muscle fibers and bulk
0:07:42 you pull the muscle absolutely don't do
0:07:43 that your weighted pull-ups
0:07:45 uh if you find normal pull-ups easy then
0:07:48 just do weighted pull-ups these will
0:07:50 really bring out your lats we're gonna
0:07:51 do about four sets
0:07:53 eight to twelve reps
0:07:59 [Music]
0:08:12 [Music]
0:08:14 peace
0:08:32 so next exercise for mid back and lats
0:08:35 four sets of ten reps which exercise
0:08:38 what's your size i don't even remember
0:08:40 the name see the rose yeah
0:08:51 [Music]
0:09:08 all right guys
0:09:10 when you train
0:09:11 push yourself when you go to work at
0:09:13 literally 80 to 90 of your one rep max
0:09:16 not all the time most of the time
0:09:18 because you really want to
0:09:20 basically push yourself
0:09:29 give it a little hold so this was the
0:09:31 last exercise that we're doing a good
0:09:32 way to finish it up i like to always
0:09:34 superset the last back exercise with
0:09:36 some sort of pullover so it's a cable
0:09:38 pull over primarily targets your laps
0:09:40 and just want to show you guys how we do
0:09:43 it right here
0:09:44 put it in keep your arms fairly straight
0:09:47 right there you want to throw it in
0:09:48 stretch squeeze
0:09:51 it
0:09:52 squeeze you don't want to do this
0:09:53 because it's going to become a tricep
0:09:55 extension so you want to be here
0:09:56 angle of your arm is fixed
0:09:58 squeeze it into your belly button
0:10:01 squeeze
0:10:02 [Music]
0:10:04 um obviously you're super setting so
0:10:06 whatever how many sets you're doing on
0:10:07 the exercise before just superset it
0:10:09 with this
0:10:11 so with this one you don't have to go
0:10:12 super heavy
0:10:13 keep it a bit lower so you can control
0:10:15 it and you want to keep your back almost
0:10:17 straight slightly maybe even tilted
0:10:19 forward and you want to bring it right
0:10:21 into your waist
0:10:29 all right guys just want to add one last
0:10:31 thing we need for example when it comes
0:10:32 to training is um to an extent on
0:10:34 certain exercises it's okay to sacrifice
0:10:36 a little bit of form if it means you can
0:10:38 force out a few more reps having said
0:10:40 that never do on deadlifts or squats or
0:10:42 these kind of big compound exercises
0:10:43 because the risk of injuries is
0:10:45 absolutely not worth it something like
0:10:47 this you can tend to roll a little bit
0:10:49 but just don't be too excessive and lean
0:10:51 all the way back
0:10:52 so now just for the video i'm going to
0:10:53 stack this machine out charlotte don't
0:10:55 hurt myself
0:10:56 and uh yeah
0:11:08 [Music]
0:11:11 come on keep going
0:11:12 keep going all the way in all the way in
0:11:14 come on
0:11:16 moving on to biceps straight bar kills
0:11:18 again it's very important to not swing
0:11:19 when you're doing it keep your elbows by
0:11:21 your side and make sure your elbows are
0:11:23 not moving from position either again
0:11:24 when we start going heavier the form
0:11:26 might get
0:11:45 [Applause]
0:11:47 [Music]
0:12:09 aiming for about 12 to 16 reps form make
0:12:11 sure you're not swinging guys
0:12:27 how did you find that guys
0:12:28 amazing session honestly
0:12:30 deadlifts were great i could have gone a
0:12:32 bit heavy i'm sure you could have gone
0:12:33 heavier but guys nobody's about
0:12:35 technique right his form was a bit
0:12:48 it's good to have
0:12:50 an example of how not to do something
0:12:52 okay there you go the guy who kept
0:12:54 making mistake in his prayer with the
0:12:55 professor
0:12:56 yeah yeah exactly yeah sometimes you
0:12:58 need like you know you've got the a star
0:13:00 answer the teachers to do this with you
0:13:01 right give you the a style so like my
0:13:03 type of ones and they give
0:13:05 [Laughter]
0:13:08 so you see how not to do it you know
0:13:09 yeah so yeah that's good number i'm
0:13:11 happy that you actually done it with me
0:13:12 because it wouldn't have made sense to
0:13:14 go heavier and and risk an injury right
0:13:17 100
0:13:18 deadlifts like for example of any
0:13:20 exercise deadlifts and squats be sure
0:13:22 that your form is patterned literally 10
0:13:24 out of 10 because it's not i made up for
0:13:26 it right in other forms he made up for a
0:13:28 bicep curls his biceps are a bit
0:13:30 stronger than mine
0:13:32 well it doesn't it well maybe it looks
0:13:34 like that when i'm when i'm cutting away
0:13:36 but it doesn't matter
0:13:37 you do surprise me with your strength
0:13:38 though
0:13:41 absolutely i mean
0:13:45 all right well thank you very much guys
0:13:47 for making sure that you know you
0:13:48 subscribe to this man here for more
0:13:50 because i'm not going to be doing these
0:13:51 videos all the time what is your youtube
0:13:52 channel it's just my name
0:13:54 and my instagram is silverback
0:13:56 underscore aj how are you
0:13:58 mine is strong believers
0:14:00 strong.believers on instagram and just
0:14:01 strong believers on youtube uh we've got
0:14:03 some workouts on there for full full
0:14:05 body workouts
0:14:06 cool that's fantastic and obviously you
0:14:08 guys know
0:14:10 hit that subscribe button
0:14:12 but i'm not even gonna tell you to do
0:14:13 that because you should have already
0:14:14 done it a long time to go and shame on
0:14:16 you if you haven't
0:14:19 seen