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Con esta RUTINA CRECES SÍ O SÍ | Sesión EXTREMA de DENSITY en BODYPROJECT — Transcript

by Joanma Carmona - Culturismo Natural & Motivación · 3,529 words · 558 segments · language en · Watch on YouTube

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0:00Hello, team. How are you doing? I hope
0:02you are doing great. Welcome to a new
0:04video for the channel. This time, it's
0:05quite a different video. Eh, this whole
0:07thing of grabbing the camera and walking
0:09down the street is a little different
0:11from what we are used to, but hey, I
0:12wanted to record a different video for
0:14you; a video that, well, many of you
0:16also request, which is a more practical
0:18video, eh, a video of me training,
0:19showing you a little bit of my
0:21day-to-day, my training routine, and so
0:22on.
0:23I want to see a bit of the support for
0:25this video and this format, okay?
0:29And taking advantage of the fact that we
0:30are at Body Project, which is, for me,
0:32the best gym in the world, the best gym
0:34I've ever been to, and taking advantage
0:35of the fact that I live in Galicia and
0:37have the opportunity to train here every
0:39day, I want to show you a bit of the gym
0:40, a bit of my routine, and the people
0:42around.
0:43For those who don't know me, as always,
0:44let me introduce myself, okay? My name
0:46is Joan Macarmona, I am an expert coach
0:48in natural bodybuilding.
0:50I dedicate myself to helping all kinds
0:52of people reach their athletic goals
0:54without the need for good genetics.
0:56And today I'm going to record a video
0:58where I will show you in detail the best
1:00routine I have right now in my mesocycle
1:03, or at least the one I like the most,
1:05which is my "Density" day, the day I
1:07focus mainly on working on my weak
1:08points, okay? Which would be the entire
1:11posterior chain, okay? From the traps
1:13down to the calves. It's a very long
1:15session of over 3 hours. You're going to
1:18see how we are really hitting this area
1:20hard and how much it's improving
1:22immensely in this bulk phase.
1:24Those who follow me on Instagram know
1:25that I've been in a bulk phase for about
1:278 months, okay?
1:29I started at an average body weight of
1:31about 77 kg.
1:32Currently, I'm at about 83.2, okay?
1:35Therefore, there has been a weight gain
1:37of about 5 kg in about 8 months, which
1:39is very good, a very controlled gain,
1:41maintaining a very good body composition
1:43. I'll leave a photo around here so you
1:45can see my current physical state.
1:47So, not much more, eh, as you can see, I
1:49live just a few minutes 'walk from Body
1:51Project, okay?
1:52For me, this is a luxury, being able to
1:54live in Galicia first, eh, those of you
1:56from Galicia will understand. Living
1:59here is a real luxury. It's nice to live
2:02like in a past Spain, right? A Spain
2:04where everything was better.
2:06Truth is, it’s so peaceful here in
2:09nature.
2:10It’s, it’s fantastic. It’s such
2:12tranquility. Cortisol levels are low, at
2:14an all-time low, right? It’s wonderful
2:16to live here. Coming from a big city
2:19like Barcelona, moving from life there,
2:22with all the chaos.
2:25To live here in Galicia, peaceful with
2:27my partner, it’s a dream for me, and
2:29living just a few, just a few meters
2:31from the Body Project where I can walk
2:33calmly, it’s a real luxury.
2:36So anyway, you’re going to see a little
2:37bit about the gym and my routine, which
2:39I’ll warn you is very long, okay? So
2:41guys, I’ve got nothing left, just 3
2:43minutes to arrive, I’ll cut the clip and
2:45see you now at Body Pro.
2:47And here we are, ladies and gentlemen,
2:49at the temple. Let’s get after it.
2:57Hey, how’s it going?
2:59>> Hey, how’s it going? Everything good?
3:00Here we are, man.
3:07Very good, guys.
3:09We’re starting the routine on this ab
3:11machine, the Cybex VR3, okay?
3:14An ab machine that every client who
3:16comes to the Body Project to train with
3:18me really enjoys, and the next day they
3:20all report some soreness and an
3:21absolutely spectacular stimulus in their
3:23abs.
3:24All right? So, when it comes to working
3:27your abs, there are some important
3:28things to consider, okay?
3:31I always recommend working on a machine
3:33or doing an exercise, whether it’s with
3:35a pulley or a machine, okay?
3:37That first allows you to work with your
3:39hips restricted, that is, working with a
3:41point where the hips are fixed, okay?
3:43To avoid confusing spinal flexion and
3:44extension with hip flexion and extension
3:46, okay?
3:47And also a machine or a pulley that
3:50allows for great spinal flexion and
3:52extension, okay?
3:54This is going to be very important
3:55because there are machines, for example
3:57, some of the ones here that don’t allow
3:58for very good spinal flexion and
3:59extension, okay?
4:01And finally, a machine or a pulley that
4:03allows you to progress a lot in load,
4:05basically because the abdomen is a very
4:07strong muscle group, and we won’t build
4:09hypertrophy with isometric or indirect
4:11exercises.
4:13We need exercises that allow us a great
4:15capacity to accumulate load because it
4:17is a very, very strong group, both on
4:19the cable and on the machine, okay?
4:21Therefore, we must treat the abs the
4:23same way we treat our quads, our
4:25pectorals, and muscle groups we want to
4:27develop. Agreed? In this case, how does
4:29this machine work? Well, I love this
4:31machine because you can position
4:32yourself way back, okay? With a brutal
4:35spinal extension position, you fully
4:37extend your arms, okay? And from there,
4:40what you do is focus on flexing your
4:42spine.
4:46We squeeze at maximum contraction and
4:49stretch. Okay, that was the last warm-up
4:51set I did, and now let's hit the
4:53effective ones. Let's go for it.
5:13But I'm drowning in the dark.
5:35Very well, team. Now we move on to the
5:37first lat exercise of the session, okay
5:39? A spectacular tip so your lats
5:41literally mutate, okay? And this is
5:44something I had to get into my head for
5:45many years because the lat has always
5:47been a muscle group that was very hard
5:49for me to develop, okay?
5:50It is to prioritize them as main
5:52exercises within the back session, okay
5:55?
5:56Direct lat pulldowns with a very
5:58vertical trajectory, okay?
6:00Either bilaterally, as is the case here
6:03, or unilaterally, okay? In this case,
6:05what are we going to look for? Well,
6:06what we are going to look for is to work
6:08with a grip that is more or less
6:09biacromial width, maybe a little bit
6:11more, a tiny bit more would be ideal,
6:13okay? In the case of the Body Project,
6:15we have multiple grips to choose from,
6:17okay? But you have to choose the one
6:19that most resembles the one in your gym
6:21, and from there, what we have to do is
6:23always prioritize a very, very vertical
6:25trajectory, okay? We sit well into the
6:28seat, okay? And from there we are going
6:31to try to achieve maximum humerus
6:34flexion-extension, okay?
6:36Here, one of the mistakes that are
6:38usually made is the following. We lean
6:40back too far, okay? And we work here,
6:43okay? So here we are not going to
6:44achieve the angle we are looking for,
6:45okay? We must try to stay vertical,
6:47maximum humerus flexion-extension, and
6:50from there we pull with the elbows
6:52vertical toward the lats, keeping the
6:54spine and pelvis neutral.
6:56We squeeze at maximum contraction and go
6:59up, up, up, up, up, up, without, I
7:01insist, letting ourselves hang or
7:03without letting the shoulders drop like
7:05this, okay? No, keeping a fairly active
7:09posture, okay?
7:25like empty bottles
7:29rolling in the back of my head
7:35chasing down another promise
7:41till the promise ends up dead
7:48I drag my shadow through the door and
7:51say I'm fine and fade I keep my demons
7:54on a first name basis.
8:15Alright team, let's move on to the
8:16second exercise of the session for the
8:18lats, all right? In this case, a
8:20secondary exercise, okay?
8:22And we aren't going to work with such a
8:24vertical pull-down here; we’re still
8:25doing a pull-down, but it doesn't have
8:27such a vertical path, it has a bit more
8:29of a diagonal, a touch more horizontal
8:30path.
8:32It's not really a row, okay? Some might
8:34call it almost a high row, depending on
8:36how you do it, especially if you lean
8:37back too much, but if you do it right,
8:39if you position yourself vertically,
8:41it’s really a pull-down, okay?
8:43For me, this is one of the best pieces
8:45of equipment Body Project has for
8:46working the lats, okay?
8:48It’s a spectacular, hyper-robust machine
8:51with an adaptable resistance profile
8:53that feels extremely fluid, and it’s
8:55very enjoyable to work on this machine,
8:58really, agreed?
8:59Enjoyable in the good way, meaning it
9:00destroys your lats, so we understand
9:02each other, okay?
9:03It’s an Australian brand called Citadel
9:05that makes very few pieces, okay? There
9:08aren't many pieces from this brand, but
9:10the few that are here at Body Project—I
9:12think there are three, two up here and
9:14one below, okay? If I’m not mistaken,
9:16maybe there are a few more if I’m
9:18missing them, but anyway, there are few
9:20pieces, but they are all, well, they're
9:22truly insane. All right. So in this case
9:24, since the resistance profile is
9:25adaptable, okay? You see we have the
9:27three load options. In this case, I’m
9:30going to set it all to the top load,
9:32okay?
9:33As you see here, basically because we’ve
9:35already done three sets of the neutral
9:37pull-down, and therefore, the lat in its
9:39shortened position is, let's say, quite
9:41, quite fatigued; so it will be very
9:43good for us to put the load on the top
9:45pin so that, this way, the weight is
9:47heavier in the stretch and the movement
9:49gets easier as we drive the elbow toward
9:50the lat.
9:52Okay? We’re going to do three sets per
9:54arm here as well, and that will complete
9:56the specific lat portion of this density
9:59posterior chain session. Let's get after
10:01it.
10:20Me loving me.
10:32Well, team, we haven't gone very far,
10:34okay?
10:35We've returned to the pulley where we
10:36did the neutral pulldown with emphasis
10:38on the lat, because now we are going to
10:39do another neutral pulldown, but not
10:41with emphasis on the lat, but rather
10:42with emphasis on the scapular
10:43musculature, on the upper back.
10:46We have already finished the lat part.
10:48Truth is, my lats are on fire, and now
10:50we are going to hit both a pulldown and
10:52a row on the Strive machine that you
10:54will see next for the upper back.
10:56Six sets at full throttle, to the death
10:58, taking no prisoners, okay? In this
10:59pulldown you will see that the emphasis
11:01is completely different, alright?
11:03We aren't going to look for that work in
11:05the lat, but rather here we are going to
11:07look for a slight extension of the hip
11:08and an active protraction and retraction
11:10of the scapulae combined with a more
11:12marked posture in spinal extension and
11:14pelvic anteversion.
11:16Agreed?
11:29in
11:33staring the cracks my bear
11:41every bad
11:45every prom
11:53Guys, there is no drug in this world
11:55that can bring you the satisfaction, the
11:58pleasure that comes from truly giving
12:00100%effort to a goal in your life, but
12:02100%for real.
12:04There is no drug, no pleasure that will
12:07bring you the satisfaction that you feel
12:10from improving daily in your passion, in
12:12a goal, whether it be physical, personal
12:15, professional, or sentimental.
12:18And progress is a drug, it's an
12:19addiction for which you don't have to
12:20lose your health, you don't have to
12:21inject it, you don't have to eat it, you
12:23don't have to drink it, you don't have
12:24to smoke it, you just have to sweat it
12:26out.
12:32But I your
12:40let it all
12:46till the silence starts to crack.
13:02Well, guys, we’ve reached the last back
13:04exercise of the session, okay?
13:06In this case, this Strive machine, this
13:08Strive low row with a lot of emphasis on
13:11the upper back, but fortunately with an
13:13adjustable resistance profile.
13:16All Strives tend to have that feature
13:17where the resistance profile can be
13:19adjusted just as we’ve seen in the
13:21previous one, okay?
13:22Therefore, since we've already come from
13:24the pulldown and have squeezed that
13:26shortened range a lot and are therefore
13:28quite fatigued, we can put all the
13:29weight here into the stretch and really
13:31fight through the repetitions for
13:33absolutely spectacular sensations
13:34throughout the whole area, especially
13:36the neck trapezius.
13:38Agreed? We'll do three sets, okay? And
13:40now we've reached the halfway point of
13:42the session. We're missing the other
13:44half, which we'll do downstairs, so
13:46let's get to it. All right, team, we're
13:48here and ready in the downstairs area,
13:50in the leg zone. My favorite area,
13:52honestly.
13:53I mean, this is an amusement park for
13:54anyone who likes leg training.
13:57And well, we're going to start the leg
13:58session, or the leg part, I should say,
14:00although they're like two separate
14:02sessions. I already told you that
14:03today's training volume was quite dense
14:05, quite long, okay? We've been at it for
14:08about an hour and a half so far. Alright
14:10, guys. And here I'd like to give a
14:12pro-tip for all those people who say
14:13your calves won't grow.
14:15And that is, oh, surprise, for your
14:16calves to grow you have to train them,
14:18ladies and gentlemen, because often we
14:20complain that our calves don't grow,
14:22that the calf is a meme.
14:24Let's see, the calf doesn't grow because
14:26you don't give it the same priority you
14:27give your chest or your arms, simple as
14:28that.
14:30I say this because it happened to me.
14:32I mean, I would just do three sets on
14:33leg day and expect them to grow, and it
14:35wasn't until I gave them a little more
14:37priority, until I worked them with
14:39frequency two, and worked them both with
14:41the knee extended and with the knee
14:43flexed while seated.
14:44Agreed? It wasn't until then that I
14:46noticed a significant difference in calf
14:48growth. I went from doing three sets a
14:50week to doing eight, and believe me,
14:52that's when they actually grow, okay?
14:54The thing is, the calf is no different
14:55from the pectoral. You have to give it a
14:56minimum amount of work if we want it to
14:58grow, okay?
15:01in the leg curl 3
15:19Team, we're at the lying leg curl. Once
15:21we've done the three calf sets, we're
15:23going to hit three sets for the
15:25hamstrings, in this case, the lying leg
15:27curl, okay? Which I include in this
15:28session.
15:30I put lying leg curl in the density
15:31session and I put unilateral standing
15:33leg curl and seated leg curl.
15:36I put that in the leg session, okay?
15:38Which I'll also show you if I see that
15:40this video gets enough support and you
15:42like this more practical, laid-back gym
15:44format. You and I here, chatting a bit
15:46about the routine, discussing different
15:48exercises, tips, and well, pretty much
15:50all the knowledge we show on the channel
15:51, putting it into practice so you can
15:53see how it's actually applied, which at
15:55the end of the day is the most important
15:57thing, okay?
15:58So, here, as I said, we're going to do
16:00those three sets.
16:02The most important thing in this
16:03exercise is maintaining a good pelvic
16:05position, okay? That pelvis in an
16:07anterior tilt position. Why? Because we
16:11don't want to force that position during
16:12the concentric phase, okay? Therefore,
16:14we will maintain it actively throughout
16:16the entire range of motion to truly
16:18isolate the hamstrings. We're going to
16:20push our thighs against the bench, okay
16:22?
16:22And we're going to try to maintain a
16:24very good joint alignment between the
16:26ankle, knee, and hip. Agreed?
16:29To maintain all this and ensure the
16:30hamstring gets a very good stimulus, we
16:32need to apply quite controlled
16:33concentrics, okay?
16:35No explosiveness, no kicking, no jerking
16:38, okay?
16:39Very controlled concentrics, maximum
16:41hamstring isolation, and above all,
16:42reaching the point of maximum
16:44contraction with enough control to hold
16:45that pause, that isometry, and squeeze
16:47the most out of that stimulus.
16:49Agreed?
16:53and
16:55just to the drink the
17:16By the way, guys, I haven't mentioned it
17:18throughout the video, but as you can see
17:20, I'm wearing this Teveo set. The truth
17:22is, the clothes are absolutely amazing.
17:23You already know I have the pleasure of
17:25collaborating with them. They are
17:26official sponsors of this channel. And I
17:28want to announce that starting this
17:31November 8th, the Teveo Black Weekend
17:33begins with discounts of up to 70%using
17:35the code Yanma on their entire website.
17:38So take advantage of it because it
17:39really matters how you dress, how you
17:41perceive yourself in the gym, and Teveo
17:43is undoubtedly the brand you need to
17:45boost your aesthetic level in every
17:46sense. Big hug, and let's continue with
17:48the video. Alright guys, regarding the
17:50deadlift, it is very important to
17:52understand that even though we are
17:54bodybuilders and our goal is aesthetics
17:56in the gym, that doesn't mean there
17:58isn't room in our routine for truly
18:00demanding exercises like a deadlift,
18:02okay?
18:02The thing is, we are going to focus it
18:04on aesthetics, on hypertrophy. Meaning,
18:06my goal is not going to be moving the
18:08maximum weight possible. I, in fact, am
18:10only using 150 kg here. It's a very low
18:12load for a deadlift, okay?
18:14But our goal will be to truly stimulate
18:16and isolate those glutes and hamstrings
18:18, and this is a good stimulus, okay? And
18:21to make sure deadlift work doesn't
18:23fatigue me for the rest of the session,
18:25especially for my back and posterior
18:27chain. Therefore, it will be very
18:29important to choose the right deadlift
18:31variant; in this case, a Romanian
18:33deadlift that allows us to minimize knee
18:36joint involvement and work with a very,
18:38very high level of control and technical
18:40standards.
18:42Also, the sequencing of the exercise
18:44within our back routine will gain
18:46particular importance, okay?
18:48We aren't going to place the deadlift at
18:50the beginning of the session if our goal
18:52is truly hypertrophy.
18:54What we are going to do is place the
18:56deadlift more towards the end, to work
18:58with an already stimulated back, even
18:59working with some pre-exhaustion of the
19:01hamstrings and glutes, and in this way,
19:03force ourselves to work technically,
19:05with less load and well isolated for the
19:07hamstrings and glutes.
19:09Therefore, you can include deadlifts,
19:11yes, but leave your ego at home.
19:14Uh, let's go, hey.
19:16Let's go.
19:17Doesn't weigh much, eh. Let's go.
19:20And steady. Come on.
19:26Yup. Steady.
19:29Yup. Steady.
19:34Eh, steady.
19:38Hey,
19:43hey.
19:49Oh, no.
19:58Yes.
20:10Will you
20:13understand?
20:38Guys, an unpopular opinion is coming,
20:40and I want the real Jimbros to confirm
20:42this, that is, people who train
20:43intensely to death.
20:46quad extensions, well performed, maximum
20:49intensity, maximum focus, maximum
20:52concentration, maximum range of motion.
20:57If you take them seriously, for real,
21:00they are just as demanding as a damn
21:02squat or a deadlift.
21:06I mean, people saying extensions are an
21:07exercise for the weak, it's nothing,
21:09it's an exercise that's worth nothing.
21:12Hm. Get on the extensions with me.
21:15Then you can tell me if it's an exercise
21:17for the weak or if it's not a demanding
21:19exercise. Very good, team. We reached
21:21the end of the session. We finally
21:23finish with Bulgarian split squats, okay
21:25? Two sets per leg.
21:27And here the goal will be to try to give
21:30a hybrid approach to the glutes and
21:32quads, okay?
21:34For that, we will try not to go down too
21:37vertically, but rather go down with some
21:39hip flexion, okay?
21:41not seeking maximum knee flexion, but
21:43likewise we are also looking for some
21:46forward displacement of the knee, okay?
21:49We don't want the tibia to be straight.
21:50This way we get a bit of a hybrid
21:52between prioritizing the quad and
21:55prioritizing the glute, okay? In this
21:57case, I work with a Smith machine
21:59because I can already work with a
22:00certain load on this exercise. So anyway
22:02, I'll leave you with the sets, okay?
22:04And I'll say goodbye now, all right?
22:05Because it's already gotten dark on me,
22:07I mean, I've been here for almost 4
22:08hours. So guys, I hope you really liked
22:11the video, okay? Especially if you liked
22:13this format that is a bit more practical
22:14, a little bit different, please let me
22:16know in the comments; if I see that this
22:18video really has support, I will do more
22:20of this style, okay? So anyway, guys, I
22:22send you a big hug, thank you so much
22:23for all your support.
22:24Remember that you have all the
22:26information about my coaching service in
22:28the video description. If anyone wants
22:30me to personally coach them toward their
22:31best physical version, we are here to
22:33help, okay? I send you a big hug. Don't
22:35forget to subscribe, hit like, and see
22:37you in the next video. I'm going to do
22:38the sets I have left.
22:48you overdose I see the man you me to be
22:54he standing in the door but he's back on
23:05Keep pouring.

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