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FULL TRX Chest & Arms Workout for Upper Body Muscle Building — Transcript

by Fitness Freedom Athletes · 8,056 words · 1,310 segments · language en · Watch on YouTube

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0:00hey guys how's it going trx traveler
0:01adam here in this video i'm going to
0:03take you through
0:04a chest biceps and triceps of full arms
0:07the chest and arms day workout
0:09and i'm going to talk to you about
0:10exactly what i'm doing in each exercise
0:13um so there's uh i think five or six
0:15different exercises
0:17always just three sets round about eight
0:19reps the tempo is normally four seconds
0:21on the negative
0:22one second up and sometimes a one second
0:24contraction
0:25but i'm going to really talk to you
0:26about exactly what i'm doing with each
0:28trx exercise so my mindful intent
0:31and the slight variations that i do to
0:33target specific muscles the full range
0:35of movements
0:37and and specifically the mind to muscle
0:39connection that i'm
0:40trying to achieve and what i do with
0:42intrastretching as well
0:44between each set and their sets of sort
0:45of contracting and things like that so
0:47hopefully it might give you some insight
0:49and of how to form trx exercises and
0:51this is a great workout and
0:52you can just do along with me if you
0:54want to do a chest and arm today
0:56so let's get to it
1:03all right so we'll begin with a warm-up
1:05um if you've watched one of our previous
1:07videos
1:08and there's no need to sort of watch
1:10this warm-up again so we can skip to the
1:12first exercise
1:12i'll put the time codes down below um
1:15but if you haven't um
1:16seen my videos before this is the first
1:17time you're watching the warm-up um i'll
1:19take you through it anyway just so you
1:21understand why i do it
1:23i do the same warm-up for pretty much
1:25every single workout and but i extend it
1:28depending on whether it's a sort of
1:29upper body day or a lower body day
1:32um so i always start with twists and
1:34side to sides as you saw at the start
1:36pretty generic and here i'm just warming
1:38up warming up the rotator cuffs my uh
1:41my shoulder girdle area and just slowly
1:44warm up the joints that
1:45the reason that the the sort of main
1:47principle i try and
1:48do when i warm up is to warm up the
1:50joints and
1:51so especially around the hips especially
1:54around the shoulders
1:55yes um obviously it's essential to warm
1:58up the muscles too
1:59but that kind of comes into play a
2:00little bit later on especially to do
2:02some sort of
2:03warm-up sets before um before you do
2:06your main exercises um
2:08now the reason um that i really
2:10especially focus on you'll see again
2:12here i'm doing more rotator
2:13more sort of shoulder warming up and
2:16here i'm doing some um
2:17prone flies again really contracting my
2:20my back card contracting my shoulders my
2:23rear
2:23deltoid and raising it above and below
2:26um the statistics are between 80 to 90
2:29of of injuries between general
2:31enthusiasts and fitness realm
2:34or with with the shoulder girdle or the
2:36hip area
2:37so i think it's essential to do them and
2:39again here i'm doing some shrugs so i'm
2:40really focusing on contracting up
2:42pulling up to my ears
2:43and i do two sets of these so two sets
2:45of the prawn flies there
2:47and two sets of the shrugs and
2:49constantly throughout this i'm breathing
2:51through my nose
2:51and again just to emphasize i really put
2:53a lot of focus on the shoulder girdle
2:54area and you'll see i'll do a few sort
2:56of hip and leg movements
2:57um after this it's just because so many
3:00injuries are involved around that area
3:03so yes we want to warm up the muscles
3:04that we're going to be using certainly
3:06but regardless of whatever you're doing
3:08the sort of
3:09the the shoulder girdle area and the hip
3:11and stability area are always going to
3:13be used in 99 percent of exercises when
3:15you perform them correctly
3:16they're like your foundation you know
3:18and so it's essential to make sure
3:20they're fully warmed up
3:21so here i'm doing side to side leg
3:23raises
3:25again now i'm really sort of working all
3:27around the hip joint area
3:29and front raises here and i just do one
3:32one set of these each
3:33and compared to doing two sets of the
3:36shrugs
3:36and the prawn flies because um this is
3:38an upper body day
3:39so i'm wanting to focus more on warming
3:42up my upper body joints yes the the
3:44lower body is going to be coming into
3:45play but not as much as obviously the
3:46upper body is
3:48uh and now i'm really just starting to
3:50get the blood flowing so
3:51straight straight punches and from
3:53straight punches i go into
3:55um the uh the sort of upper bag
3:59and then they go to uppercuts speedball
4:01that was the word i was looking for
4:02and here just warming up the the um the
4:05chest the front chest muscles
4:08and then i go into um again more short
4:11shoulder work
4:12with overhead star jumps but just on the
4:14spot too
4:15and that's just coming into play there
4:17um so again
4:18this is this is just to get the blood
4:20flow and you know i've done a bit of
4:21joint joint mobility warm-up work
4:24here i'm just starting to get the blood
4:25flow and start to get
4:27get muscles and joints working together
4:30speed ball that's the exercise and the
4:33uppercuts i love the uppercuts because i
4:34really roll my shoulders and i really
4:36sort of allow them to sort of accentuate
4:38and obviously boxer would keep his quite
4:40tight and locked in
4:42it's just a good way to really warm up
4:43that shoulder girdle area and just some
4:45of the
4:46hand there and now i go into stretching
4:49so i stretch
4:49um each muscle that i'm going to be
4:51working for 15 seconds
4:53so i know today i'm going to be doing
4:55the chest triceps and biceps
4:57so i'm stretching the triceps for 15
4:59seconds and i'll stretch the biceps and
5:01the chest for 15 seconds
5:03um now a lot of people might say well
5:05you shouldn't stretch before working out
5:06i think it's
5:07you know the science swings either way i
5:10look at it very simply and
5:11and i like to refer to um frank zane um
5:14a fantastic athlete and bodybuilder
5:17um what is the principle of why we
5:19stretch well
5:20we stretch because it it puts tiny
5:22little micro tears into the muscle
5:24what happens when you do that it causes
5:26a response by the body to send blood
5:28there to send nutrients there
5:30now what do we do when we exercise we
5:32want as much blood and nutrients
5:34and catabolic breakdown sent to that
5:36specific muscle
5:37area as possible so by stretching all
5:40you're going to do is encourage your
5:42body
5:42to send blood there and you're going to
5:44encourage tiny little micro tears it's
5:46almost like a
5:47free easier way of training and if you
5:50look at it
5:50so i'm a huge advocate of of mixing in
5:53stretching
5:54as i train so between sets and this is
5:57very similar to
5:58to what frank zane um did as well and
6:02i find it highly beneficial here i'm
6:04just doing some press-up
6:06uh warm-ups because i've done my
6:07stretching so i know i'm gonna be
6:09training my chest
6:10uh so i'm just warming up again just
6:11knee press up so my focus here is i'm
6:13pushing my hands together
6:14uh and this is twice the speed um so
6:16actually this would be a four second
6:18down
6:18one second up and then i'm just doing
6:21some
6:21um downward dogs and again i'm pushing
6:23my hands together
6:27and now i get the um trx ready and i'm
6:29just warming up
6:30my biceps so i'm going through the
6:32motions here i'm really sort of thinking
6:34right how do i do bicep curl
6:36i um contract my tricep at the bottom i
6:39curl up
6:40and i supinate my wrists at the top so
6:42in my head i'm not only warming up the
6:44muscles but i'm also warming up that
6:45mindful connection to them um
6:48and it warmed up muscle and also mind to
6:50muscle connection
6:52warmed up prior to beginning the proper
6:55workout
6:56um scientifically has been proven to get
6:5930
7:00better results rather than just going
7:02into an exercise
7:03hardcore you know not warming up not
7:05connecting mind to muscle
7:07and when you go in it and not only is
7:09your muscle warmth but also your mind is
7:11connected you've felt it you know what
7:13you do and you've gone through it in
7:14your mind
7:16and you will activate and and um
7:19and perform the the trx exercise so
7:23so much better thirty percent there and
7:26now i always like to um
7:28to sort of well pause a little bit so
7:29here you can see i'm i'm sort of
7:31i'm really contracting the muscle i'm
7:33squeezing so i'm doing chest here and
7:35then i was doing um i'm doing biceps now
7:37biceps and back
7:39so again this is just connecting with
7:41the muscle
7:42you know i'm feeling what it feels like
7:43to contract and push an extra blood pump
7:46in there
7:46i'm doing the triceps now so i'm really
7:49contracting that muscle
7:50and i can tell you now so this is 10
7:53minutes into this warm-up
7:54my whole upper body now is starting to
7:56feel really pumped up
7:59okay now we're on the first exercise um
8:01now the first exercise i always do
8:03um abs so i do five minutes of abs on an
8:07upper body day or i'll do five minutes
8:08of calves on a lower body day
8:10and i always do that always before any
8:12of the workouts whether it's whether
8:14it's upper body or lower body
8:16so i keep it simple i'm a big advocate
8:18of keeping abs simple
8:20and i do i rotate three exercises and
8:22i'll do them with a trx or i'll just do
8:24them on the floor and the three
8:26exercises i rotate
8:28are um for targeting the upper ab area
8:31the lower ab
8:32area and the side ab area
8:35so these first ones that i'm doing now
8:37where i'm really
8:38the tucks where i'm bringing sort of my
8:41feet it's almost like a scissor
8:42i'm bringing my feet to my hands and
8:46they're really good at targeting the
8:47lower the lower abs section
8:49and you'll notice my uh my my movement
8:52my rhythm in that
8:53and it's the same for this it's the same
8:54throughout i do four seconds
8:56four seconds down four seconds up
9:00and a four second contraction at the top
9:02as well so here as i'm twisting i'm
9:04taking four seconds to twist
9:06then i'm holding it for four seconds
9:10and then i'm twisting back for four
9:12seconds and on this hold here on these
9:14twists i'm squeezing my abs
9:16super hard super hard as hard as
9:18possible and i'm twisting again
9:20four seconds oh squeezing as hard as
9:23possible for four seconds
9:25and this same tempo applies to all of
9:27the movements
9:28so this is the second exercise and as i
9:31move on to the third exercise you'll see
9:33i do exactly the same tempo and the
9:35third exercise is just knees to chest so
9:38my feet go back in the um the trx and i
9:40bring knees to chest
9:42and on the floor there just because
9:44sometimes it can hurt your wrists if
9:45you're putting all that load on
9:46i've just got they're just like press-up
9:48handles and i use them to do press-ups
9:50as well
9:50they're fantastic and it just means you
9:52you're not putting as much pressure on
9:53your wrists when they're flat on the
9:55floor
9:56so here you can see four seconds in hard
9:58squeeze four seconds
10:00and then four seconds out now i'll just
10:02rotate these three exercises for roughly
10:05five to ten minutes um
10:08there isn't a precise time i'll be
10:10honest it's i kind of stop when i'm
10:13exhausted and normally if i do two or
10:15three rounds of this
10:16um my abs are absolutely burning and i'm
10:19exhausted
10:20um now that exhaustion principle kind of
10:24over time has definitely extended so i
10:26just know how much i can push myself and
10:28over time i'm just slowly getting better
10:30and i'd advocate maybe i i increase it
10:32by the possibility of
10:3430 seconds extra and but i think the key
10:36thing is here like it's just consistency
10:38just making sure that it becomes part of
10:41five minutes for every time you begin a
10:42workout for upper body
10:44just get the abs done and it doesn't
10:46have to be complicated
10:47it can be really simple just focus on ab
10:50work the targets the upper
10:51the lower and the sides and that's it
10:53keep it really simple
10:54um and again here i've sped the video up
10:57here so obviously
10:58my tempo was increasing um but the same
11:02principle would apply if i was um
11:03on the floor for example on the floor i
11:06do leg raises
11:07i do crunches and i do the twists again
11:10and that's lower lower ab region upper
11:12ab region
11:13and their sides and it just keeps it
11:16really simple i think too many people
11:17get
11:18you know over complicated with loads of
11:21different ab movements
11:23and they try to do specific ones or or
11:26they'll watch a video and and this fancy
11:28movement
11:29and there's honestly just no need to do
11:30it like the abs are very resilient yeah
11:33they're a slow twitch fiber they're
11:34constantly working so even as i sit and
11:37talk or i stand
11:38the abs are constantly working so
11:40they're extremely resilient
11:42hence why they respond very well to slow
11:45tempo
11:46you've got to really take it slow with
11:47them and and work them
11:49and wear them out hence the four seconds
11:51and the same principle for the calves
11:53so now i've got up and i'm just
11:54contracting them i'm tensing them either
11:56side
11:57breathing through my nose contracting
12:00okay the first exercise
12:02so the first exercise is chest um it's
12:04press-ups
12:06now you can see here again i'm just
12:08wanting to
12:09push push pump blood into the chest so
12:12i'm stretching
12:1315 seconds outside before i did a little
12:15squeeze before
12:17and it's there's no harm in going into
12:18exercises slightly
12:20you know slightly warm down you don't
12:22have to go in primed you know the whole
12:24idea of exercising is to push blood
12:26there it's to wear the muscle down
12:28so there's no harm in a little bit if
12:30you're worried about pre-exhaust and
12:31you're not going to do as much don't
12:32worry about that
12:33just focus on there's no harm in free
12:35exhaustion it's great
12:37now i'm not using trx for these because
12:40simply
12:41press-ups and you can even see on my
12:43knees are enough for me
12:45to get an incredible tension and
12:47breakdown
12:48now the key is here it looks like i'm
12:50just pressing up i'm not
12:52at all what i'm doing on these press-ups
12:54is i am only trying to push my hands
12:56together
12:57so i'm trying as hard as i can to push
12:59my hands together on the floor both up
13:01and down
13:01i'm not yes the movement is i'm pushing
13:04up and down to cause a movement as well
13:06but my focus isn't to push up and to let
13:08my body fall down
13:10it's to push my hands together against
13:11the floor now why do we do that
13:14it puts all the tension on the chest
13:16muscles and it takes out
13:18or at least 90 percent it takes out the
13:21front dent
13:22deltoids which a lot of people when they
13:24do press-ups
13:25so much goes in the front shoulders as
13:27well it's why so many people have over
13:29developed front shoulders and really
13:30underdeveloped middle and rear shoulders
13:32and it's because and it's why you can
13:34just pump out loads and loads of
13:36press-ups because
13:37it shares the load the body's very
13:39clever it'll it'll distribute load and
13:41it likes to share load
13:42so it'll share it between the chest and
13:43the shoulders so it's 50 and 50
13:45almost um don't quote me on that but
13:48that's my assumption
13:50and you can just do loads however if you
13:52isolate the chest muscle which is
13:54exactly what i do here i isolate it
13:56by pushing my hands together you're
13:58placing all the load and all the tension
14:01on the chest muscle
14:02and you will notice a massive difference
14:06i can't do more than eight on my knees
14:08and again the tempo i'm doing is four
14:10seconds down one second up
14:12and that's it i'm not i'm do i do no
14:14pauses either end
14:16i don't fully lock out the top either
14:18again why because i want to keep
14:19constant tension on my chest
14:22so give it a try honestly even just try
14:24press-ups like if i wanted to advance
14:26this i could put my feet in the trx
14:28and do it but i'm just not strong enough
14:30i can't it's so hard to do
14:32however if i if someone said me do 50
14:34press-ups then i could bash them out
14:36easy because i would do them fast i
14:38would just i wouldn't even think about
14:39it
14:39i wouldn't even think about what muscle
14:41i want it to work i would just bash them
14:43out and
14:44lots of muscles would work to help me do
14:45it however because i'm wanting to target
14:48the chest
14:49i'm specifically pushing my hands in
14:52super hard
14:53to put all the tension on it and you can
14:55see after every after every set
14:57i'm stretching so after every set i do a
14:59little contraction of the chest
15:01again just to bring that mind to muscle
15:02connection there just so i can
15:04really emphasize the contraction really
15:06feel it
15:07and then i stretch for 15 seconds either
15:09side
15:10and this is my rule of thumb for each
15:12one um every exercise every set i do
15:15um now you'll notice that i'm taking
15:18these press-ups to failure by failure i
15:20mean when i get to the last rep and i
15:22can't do any more
15:23i'm then doing partials and i then do an
15:26isometric hole to hold it as long as
15:28possible
15:29i'm doing this because i've been doing
15:31this for a long time i'm quite advanced
15:32and it takes
15:33it now takes me a lot of intensity and
15:35sort of things
15:36to to get breakdown like this if you're
15:38a beginner you don't need to just focus
15:40on
15:40the technique so here you can see i'm
15:42doing tiny partials and i hold and then
15:44i collapse
15:45because i push my muscles to actually
15:46exhaust them if you
15:48intermediate i'd say just do it on the
15:50last set
15:51the reason is you're going to cause so
15:53much breakdown if you push intensity too
15:55much
15:56that your body's not going to recover or
15:57it's going to take several days and if
15:59you
15:59over train which is so common these days
16:02you you actually regress
16:03your body regresses or you just don't
16:06you don't build the muscle or
16:08you know you're not fully building it um
16:12and now once i've done the um uh the
16:14press-ups the knee press-ups
16:16i'm now moving on to very controlled trx
16:18presses
16:19so my chest is already worn down and i'm
16:21moving onto the chest presses now
16:23same principle applies here now
16:25obviously we can't push our hands
16:27together
16:27because that's just gonna it the hands
16:30are gonna go all over the place you know
16:31there's no resistance there's no flaw
16:33so what do we do here you'll notice as
16:36i'm pressing up see how i keep my hands
16:38outside of my shoulders so i'm not
16:41allowing my hands to sort of come in
16:43line i'm not pressing in line i'm
16:45pressing my hands away and out
16:47now the reason i do that is because when
16:49we press forward
16:51and we lock out on the joints all the
16:53tension all the load is lost and it's
16:55placed through the shoulder joints
16:57so i could lock out and keep my arms
16:59straight and hold myself there for ages
17:01because all the tension all the load is
17:03placed throughout my joint my shoulder
17:05joints and the joints are very strong
17:07they can handle huge loads you know
17:09strength and conditioning
17:11strength is actually the the joints
17:14increase in strength first before the
17:15muscles
17:16and that's not what we want because
17:18we're wanting to build the chest we want
17:19them to target the chest
17:21so i'm keeping my hands constantly
17:23outside of my body and you'll see how
17:25much difficulty more difficult it is
17:27because i'm not allowing any other
17:28muscle
17:29to help me so all attention is placed
17:31through my chest
17:32and you'll notice again i'm feeling so
17:34i'm going to partials here
17:36again i wouldn't suggest this unless
17:37you're quite advanced there's no need
17:39you can see my face i'm pushing my body
17:41i'm really pushing it here
17:43and then i basically collapse and you'll
17:45notice i'm really on the
17:47eccentric the downward phase i'm
17:49stretching the chest right out so i'm
17:51really sort of
17:53allowing my elbows to come right back
17:55i'm pulling my shoulder blades right
17:56back
17:57to really stretch out and of course
17:59again what did i do as soon as i
18:01finished there
18:01i contracted my chest muscles just to
18:04get that extra squeeze that mind to
18:06muscle
18:07and now i'm stretching my chest
18:10and then i'm breathing through my nose
18:12so again that was four seconds down
18:14one second up no pause at the top no
18:17pause at the bottom
18:18and i'm breathing breathing breathing
18:20through my nose
18:22and now i'm just speeding the video up
18:23here um just to get through the second
18:25set
18:25so all these sets that i'm doing uh it's
18:28always three sets i don't need to do any
18:30more than three sets at the moment
18:32because i push every single set to
18:34failure
18:35um now it different programming is
18:38different for
18:39everybody and sometimes i do do four
18:42sets in fact i love doing four sets or
18:44three sets and i don't push every set to
18:46failure but on the last set i'll do a
18:48drop set
18:49and it's just a different kind of
18:50intensity and just to cut in you'll see
18:53watch
18:53watch how far back and stretch my chest
18:55and see how far back i'm stretching
18:56there
18:57i'm really allowing my hands to go right
19:00back and stretch
19:01and the trx is great because it gets
19:02such huge ranges of motion like on a
19:04bench
19:05i couldn't be i wouldn't do that because
19:06the barbell would get stuck on my chest
19:08but i can take my hands beyond my chest
19:11and back
19:12so the more we can lengthen that
19:13pictorial muscle
19:15to then contract it to squeeze um
19:19the better the the bigger the range of
19:21motion sorry
19:23i'm getting my words twisted the the
19:25bigger the more stretch we can place on
19:27that eccentric
19:28to then contract and shorten the muscle
19:30over a range of motion
19:32the better the development why because
19:34we're hitting the muscle across the full
19:36range of the fibers
19:37you know muscles have sort of three
19:39ranges of strength the middle
19:40and the bottom and the top and we're
19:43often stronger in different areas
19:44depending on how we stand
19:46so the more we can we can accentuate the
19:48range of motion through all three of
19:50those areas
19:51and break down all the fibers the better
19:53we're going to build in total
19:55you know it's it's impossible just to
19:57just to use the the the for the example
19:59in the middle of a bicep
20:00and just fire the the middle fibers and
20:03that's why you won't get much peak
20:04development because
20:06it's sort of the top contraction when
20:08you um
20:09supinate that causes the peak
20:11contraction you know the peak like what
20:13um
20:14arnold schwarzenegger had for example so
20:16we always want to try and take
20:17biggest ranges of motion you know taking
20:19a muscle from its length and state
20:21as much as possible to its contracted i
20:24digressed a bit there
20:25so again you can see i'm um i'm now
20:27focusing on
20:28squeezing that chest squeezing that
20:30chest stretching it
20:33and because this was the last set i'm
20:34just doing an extra little bit of posing
20:36here
20:37don't get me wrong i'm no expert poser
20:39but i'm
20:40really squeezing each left and right
20:41pectoral there and then i'm squeezing
20:43the the whole chest there in the front
20:45shoulders
20:47so now you can see i'm warming up the
20:48biceps again you know we've done some
20:50chest work but
20:51my biceps have cooled a little bit
20:53because they weren't working much so i'm
20:55just doing a little bit of contracting
20:56a little bit of stretching just to sort
20:58of tell my body right
21:00be prepared we're going to start working
21:01them now
21:05so the exercise i'm doing this first
21:07bicep one is the bicep
21:09hammer curls i love the hammer curls
21:12because this in the simplest way to
21:13think of them
21:14is they're going gonna build width of
21:16your arm they target the outer bicep
21:19um now my technique here again it's four
21:22seconds down but watch what i'm doing
21:24so as i lower myself i'm contracting my
21:26triceps at the bottom and at the top i'm
21:28twisting my wrists
21:30i'm supinating them out so i'm twisting
21:31my little pinky upwards
21:33now we contract the tricep at the bottom
21:36because when a muscle
21:37and opposite muscle contracts it
21:40lengthens the
21:41other opposite muscle so when my triceps
21:44contract at the bottom here
21:45it lengthens my bicep muscle more now if
21:48you compare that to if i
21:50lowered myself a little bit and i kept a
21:52little bit of
21:54a bend in my elbow there's maybe an inch
21:56of bicep muscle at the bottom that won't
21:58be used it's relaxed totally
22:00so that's that's what going back to what
22:02i was saying we won't be taking the
22:03muscle through a full range of motion
22:06from a fully lengthened to a shortened
22:08state so by doing this by lengthening by
22:11contracting the tricep
22:12we lengthen the bicep and we take it
22:14right up and we contract it from a
22:17fully lengthened to a contracted
22:19shortened state which is much better
22:21now the importance of supinating the
22:24wrist so twisting at the top
22:26that that is basically again going back
22:29to a full range of motion what is a full
22:31range of motion for the bicep muscle
22:32well it's actually
22:34from the knuckles facing forward to
22:37twisting the wrist right round as you
22:39bend the elbow up and it
22:41it takes it twists your arm your whole
22:44forearm and wrist
22:45right round so if you just twist it now
22:48if you hold your
22:49arm in a sort of bicep curl position and
22:51just twist
22:52twist your little finger up towards your
22:54face up towards the sky
22:56and feel your bicep you'll feel it
22:57working that's the peak
22:59that's the real peak contraction of the
23:01bicep so
23:02that is is how we target that peak area
23:06and that is really the key to to
23:09building a big bicep
23:10a high tall bicep it's that supination
23:12at the top
23:13it's what arnie talked about loads and
23:16any any you know
23:16rich gaspari and frank zane any
23:20athletes pro bodybuilders um who
23:23you know that have fantastic peaks good
23:25arms good biceps
23:27it's because they take it through the
23:28full range of motion and you'll notice
23:30they pay particular attention to that
23:32supination at the top that twist them
23:34so on every curl i'd recommend you do
23:36that and you can see if you look just
23:38closely you can see i'm just twisting
23:40out a bit
23:41so i'm twisting now you'll see i noticed
23:43i shuffled a bit there and i re-sort of
23:45um
23:45i've reset my foot position there's no
23:47harm in that i basically started it and
23:49i realized holy crap
23:50i'm not going to hit the eight rep range
23:52that i'd like to so i
23:53rather than just do five or six i want
23:55to keep you know i want to hit my rep
23:57ranges because in the end
23:58doing you know three sets of eight is
24:01better than doing
24:02three sets of eight six and six you know
24:04because it's it's just
24:05it's more load over and more frequency
24:09um so i took a step back there and
24:12there's no harm in repositioning
24:13yourself during tier x
24:14trx exercise if you think you you
24:16haven't hit it you know
24:17over time it's i call it creative um
24:20creative um
24:21play like creative workout because
24:24you have to be creative for the trx and
24:26you that's the beauty of it
24:28you don't stand the same the the straps
24:30aren't always the same length and that's
24:32great because it means there's a
24:33constant bit of
24:34slight variation so your body always is
24:36trying to adapt and it's fantastic
24:38um but there's no reason why you need to
24:40if you need to reshuffle do it that's
24:42absolutely fine
24:44um so you'll see this i think this is my
24:47last set now
24:48and again obviously i've been i've been
24:50pushing these to absolute limits so
24:51you'll see as
24:52i exhaust here watch what i do when i
24:55start to um
24:56to really tie it i'll then go back to
24:58doing partials so you can see here i'm
25:00like yeah okay i'm tyron so partial
25:02you all know i've got one with me
25:03there's a partial a partial
25:06and i'm holding i'm holding and i go
25:08down
25:09now why do i do these partials um
25:12because i want to exhaust the muscle
25:13through every single strength range
25:15through concentric eccentric and
25:18isometric
25:19concentric is curling eccentric is when
25:23i lower myself and isometric is holden
25:25so with that that's how a muscle works
25:27and strength
25:29um we are weakest when we curl so
25:32contracting when you're curling it
25:34um we're strongest when we hold it solid
25:36uh sorry we're strongest on the
25:37eccentric when you let it go down
25:39and we're middle we're second strongest
25:41on the isometric
25:43so if you can exhaust the muscle through
25:44all those ranges fully
25:46you can be pretty much guaranteed you're
25:48gonna get development a lot of people
25:50will only exhaust it on the concentric
25:52so they'll just do curls
25:53and that's it they'll stop well you've
25:55left out the exhausted
25:56the muscles that would be used for the
25:58eccentric and the isometric
26:00now again this is that's that's quite
26:01advanced training so it's not
26:03necessarily needed if you're a beginner
26:04or to intermediate but i just want to
26:06sort of give you the science and
26:07explanation behind it
26:09so this second exercise is the reverse
26:11grip
26:12curls now this targets the brachialis
26:15muscle
26:15which is in our forearm and leads up to
26:18sitting behind the bicep
26:20and what this does when you build the
26:22brachialis muscle it's a fantastic
26:23muscle
26:24not only because it's very good for um
26:26functional
26:27stability and fitness so if you can do
26:29these curls it means you've got good
26:31wrist strength that means you've got
26:32good range of motion in your arms your
26:34elbows
26:35but targeting the bronchialis muscle and
26:38um it it when that builds it basically
26:42pushes the bicep and tricep away from
26:44each other
26:45so it makes your arm bigger um and it
26:47gives it more tone
26:48um and you know even i don't mean to put
26:51females off um with this exercise
26:53because it's a fantastic exercise you're
26:55not suddenly going to get gigantic arms
26:57if anything it's going to help toned
26:59arms because the the good
27:00quality dense muscle of the bicep and
27:03tricep that you're working
27:04it's going to push them a little bit
27:05more to the surface so you're going to
27:07get more shape to your arm
27:09so the brachio the reverse grips are
27:11such such a good exercise
27:12um on curls i i think people
27:16leave them out you know so too many
27:17people focus on just just the standard
27:19curl
27:20don't get me wrong stand curls fantastic
27:22but
27:23it's good to mix it up and it's
27:25certainly good to incorporate these
27:26because
27:28these are just such a good exercise you
27:30know it's not always about working on
27:32the
27:33the sort of surface muscles it's about
27:34working on the underneath ones as well
27:36that will make an impact
27:37on the surface muscles um so you'll see
27:40here again i'm doing the
27:42the four seconds sort of down one second
27:44up
27:45um and sometimes on curls i do like to
27:47do it one second contraction at the top
27:50and just to really sort of emphasize it
27:53and again i've finished the second set
27:54here so what am i doing i've gone into
27:56contracting the muscle so i was
27:57contracting the biceps there
27:59and now i'm stretching out the whole
28:01bicep forearm and bronchialis muscles
28:04there for 15 seconds either side just as
28:05they always do
28:07and so i would certainly recommend you
28:09you working these into your um
28:11into your workouts now we're on to
28:14triceps so i've done two sets chest two
28:16sets biceps and now onto triceps
28:19here i'm doing close press triceps
28:22uh i just i just close close close grip
28:25press sorry
28:26tongue twisting again um now my focus
28:29here
28:30i'm pressing up and i'm on one second
28:33i'm going down for four seconds but i'm
28:35really really really focusing on putting
28:38all that tension on the tricep muscle
28:40uh so much so that at the top i'm just
28:42giving it an extra
28:44extra squeeze these are a fantastic
28:46exercise if you struggle
28:48to feel your triceps working and they're
28:51so simple you don't need to stand too
28:53far away
28:53you just need to allow the straps to
28:56come sort of past your neck
28:58and over your shoulders and you just
28:59just push away and honestly
29:02it's hard not to involve other muscles
29:04other than your triceps
29:06and you'll feel a super burn in them
29:08it's it's a really good one
29:09to um pair with um an exercise that
29:13really then lengthens the triceps so
29:15this
29:15this is like this isn't really
29:16lengthening the tricep too much at all
29:18because you can see
29:19that only the only um i can only take my
29:22my
29:22arms as far as my chest so my tricep
29:24isn't really stretching if you think
29:26about when we stretch a tricep we put it
29:27up behind our head and we pull it back
29:30that's that's taking it to a fully
29:31stretched position but because the
29:33triceps are three different heads it's
29:35really hard to like isolate each head
29:38so the best way to develop triceps is to
29:40use
29:41different um exercises that target them
29:43from different angles and different ways
29:46uh so this close grip chest press is
29:47fantastic to then
29:49um use with a um an exercise that will
29:52stretch so you can see here i'm
29:54stretching my tricep
29:55it's it's fantastic to use with an
29:56exercise that will stretch the triceps
29:58like that
29:59so basically a skull crusher and that's
30:02actually the next exercise i do
30:04so sometimes if i'm really wanting to
30:06overload my triceps or work them super
30:08hard i'll do this close grip
30:09press with a skull crusher as a superset
30:11back to back
30:12so i'll do the skull crusher first to
30:14really lengthen the tricep
30:16and then i'll do these these close grip
30:18presses and to really focus on the
30:19contraction at the top
30:20because you can't feel much of a
30:22contraction on the skull crushers at the
30:24top of the exercise
30:26but you can feel a really good stretch
30:28at the bottom
30:29however it's the opposite on these
30:30presses you can feel a really good
30:32um contraction at the top but not a
30:35stretch at the bottom
30:36so again that's talking about using
30:39exercises
30:40um back to back that that work the
30:43muscle
30:43in different strength ranges you know i
30:45wouldn't now want to do something that
30:47would emulate this
30:48um because you know for example um i
30:51can't think of the top of my head but
30:52i wouldn't want to do something that was
30:53just going to be the same as this
30:54because i've already worked
30:56that sort of strength range in that area
30:58of the triceps
31:00so again you saw and i'm taking these to
31:02failure so you'll notice as i sort of
31:05tie it which i think i'm doing here by
31:07my ugly straining face
31:09uh i'm just starting to do partial so a
31:11little pump a little pump
31:13one more no and i tried to hold it for
31:15as long as possible i couldn't
31:16and now i'm just contracting my triceps
31:19to really force the blood there
31:21and then again i go straight into the
31:22stretches so 15 second stretch on either
31:25side
31:27left side and then right side and you'll
31:29notice i'm always moving
31:31whenever i'm whenever i finish exercise
31:33i'm fidgeting i'm moving
31:34and i keep going over here just simply
31:36because i'm writing down my rep ranges
31:38that i've that i've done and now when
31:41i'll come into what i'm drinking in a
31:43second
31:43i always move because lactic acid is
31:46constantly getting built up as we're
31:47pushing our body you know the more it
31:48hurts the more lactic acid there is the
31:50more lactic acid there is the more
31:51testosterone
31:52human growth hormone will be released
31:54that's exactly what we point
31:56what we want up to a point however after
31:59about 30
32:00to 40 minutes of intense exercise and
32:02stress
32:04our body's gonna release cortisol and
32:06cortisol
32:07sucks because it inhibits human growth
32:09hormone it inhibits testosterone
32:12however what inhibits the hormone
32:15cortisol
32:16carbohydrates so what am i drinking
32:18there
32:19about because i'm coming towards the end
32:20of my workout 30 to 40 minutes in
32:23i'm drinking um i'm sipping i'm not
32:25drinking i'm just sipping on it
32:26it's a shake which has one scoop of whey
32:29protein isolating
32:30and it has a scoop of um glucose and a
32:34scoop
32:34of dextrose very simple simple
32:38cheap forms of sugar basically and the
32:41reason i uh
32:42do that is because it's all fast
32:44absorbing it's going to spike my insulin
32:46it's going to inhibit cortisol to allow
32:49human growth hormone and testosterone to
32:51remain in my blood
32:52um and it's going to um allow
32:56my muscles to absorb the protein and
32:58nutrient
32:59and what i'm about to eat for my actual
33:00breakfast uh better
33:03because uh it's it's creating such a
33:05huge insulin spike
33:06and we want to create an insulin spike
33:07when we exercise because we want to
33:09force the nutrient and force
33:10protein and amino acids into the muscles
33:13and
33:13sometimes i'll also add a scoop of
33:15creatine in there as well
33:17and in fact most times i i had a scoop
33:19of creatine in there as well
33:21and not only for performance but for uh
33:23brain function
33:24the creatine is essential for brain
33:25function too now you'll see now i've
33:28moved on to
33:29the second exercise the triceps and
33:30these are the skull crushers
33:33now what i'm really doing here i'm
33:35really focusing not so much on
33:37like the huge press right at the top but
33:39the stretch and i've reached failure
33:41here so
33:42that's why i'm not doing full ranges of
33:43motion but you'll notice
33:45um i focus so much on stretching
33:48my arms right behind my head just to cut
33:51in this is a really good way to
33:53contract your triceps bend over and and
33:56push your hands
33:57to the to the ceiling and you'll feel
34:00such a contraction your triceps it's
34:01fantastic
34:03um so um yes
34:06uh we'll go back to what i was saying
34:08the the skull crushers so
34:09the focus here is to really stretch them
34:11and then just take it through the range
34:13of motion
34:14don't focus too much on locking out at
34:16the top because we're gonna that'll take
34:17tension off the tricep
34:19you know we've already focused on the
34:20squeeze at the top with the previous
34:22exercise
34:23here it's just about focusing on the
34:25stretch really getting a good
34:27deep stretch in the muscle um
34:32i've lost my train of thought what i was
34:33what i was talking about um
34:35yes oh yes that's right so um if you
34:38watch the uh
34:39what what what i do as i as i allow it
34:41to go back you see how i allow my arms
34:43to twist and my hands my wrists twist
34:46the reason i'm allowing my wrist to
34:48twist round into a hammer position to
34:49then take them into
34:51sort of um a natural sort of uh lateral
34:53grip
34:54and the reason i do that is because it
34:56just feels more comfortable and it
34:58allows me to
34:59get my arms behind my head even more so
35:02it allows me to stretch the tricep even
35:04more
35:04and i find if i keep my hands sort of um
35:07flat
35:08palm up and i try and stretch back that
35:10much on the tricep
35:12i actually find it um it uncomfortable
35:15on my uh my
35:16shoulder and my um my wrist so there's
35:18no harm in rotating your wrist like that
35:20it's not going to change the emphasis
35:22too much on the tricep muscle it's still
35:24going to work it because the key
35:25thing we're trying to focus on here is
35:28um
35:29it is stretching the triceps um now
35:31again i'm constantly walking around and
35:33fidgeting and i didn't sort of finish
35:35off the real reason why i do that it's
35:36because lactic acid is building up and
35:38we know that's great you know when that
35:40burn comes in it's what causes the pump
35:42and it's what causes the body to to
35:44flood the muscle
35:45um but also we want to kind of help get
35:48rid of it too we want we want good
35:49nutrient in
35:50and bad stuff coming out so all this
35:52sort of the crap that builds up
35:54um when you exercise you know there's a
35:56lot sort of free radicals and stuff that
35:59build up
35:59and we want to keep the blood flowing
36:01and moving you know we don't want it to
36:02sort of sit and pile
36:04so the more you just gently move around
36:07on your rest periods like don't just sit
36:10keep moving it'll keep blood flowing
36:11it'll keep sort of your heart rate up a
36:13little bit it'll keep that blood flowing
36:15and moving
36:15and that's what we want we don't want
36:17blood to sort of become
36:19sort of i can't remember the scientific
36:21word um
36:23i'm going back to biology days um uh but
36:26it sits and it pools in your blood um if
36:29you just sit
36:29and that's not what we want because we
36:30want it we want to keep the blood moving
36:32we want good nutrient going in
36:33and we want the bad stuff taken away uh
36:36so here um i'm just doing a sort of a
36:39final big squeeze because that was the
36:40last set
36:41on those um skull crushers so i then
36:43like to just sort of really sort of
36:45just squeeze every muscle contract every
36:47muscle i've worked up
36:48you know i've worked on the chest muscle
36:50i've worked on the tricep muscle
36:52and i've worked on the bicep so here i'm
36:54just doing a tiny little bit of posing
36:55again i'm no
36:56pose an expert i am doing their courses
36:58in it because i just love
36:59feeling my body and how it feels to
37:01contract and i'm learning from a
37:03fantastic mentor on that
37:05um but again it's it's just creating
37:08that mind to muscle connection
37:09it's just sort of it creates density and
37:12muscle
37:13um and it just helps to feel what it it
37:16should feel like to contract a muscle
37:19now that was basically the workout but i
37:22love pairing resistance bands with
37:24tricep um
37:25with trx it's why i've also created
37:29resistance band programs because you can
37:30do so much for the resistance band
37:33so i had quite a bit of energy left over
37:35and i wanted to just work on my triceps
37:36a bit more because they're a weak point
37:38for me i feel
37:39uh so here what i'm doing is i'm doing
37:42just simple
37:42resistance band and pull downs or
37:45extensions
37:46and same principle four seconds up and
37:50at the very top here i'm squeezing my
37:52biceps so i contract my biceps super
37:54hard
37:54and then i um contract my triceps to
37:56pull them down again why do i contract
37:58my biceps
37:59well it lengthens the tricep so contract
38:03bicep length and tricep
38:04and push down and again i'm taking these
38:06to failure i love resistance band work
38:09it's such a different
38:10like it's such a different feeling and
38:13it's such a different challenge on your
38:14muscle it almost in my opinion shocks it
38:17so sometimes if i've been training for
38:18months with my trx i'll then like
38:20take two months off and just train with
38:22the trx um
38:24sorry and just train with a resistance
38:25band and that's i only use this one
38:27resistance band
38:28and i'll normally follow the the
38:30resistance band muscle builder program
38:32which i am
38:33uh i created and there's a link to it
38:35down below if you're interested in
38:37building muscle or training your body
38:38with a resistance band
38:40um and it's just so different because
38:42you have to control this like elastic
38:45in a whole new manner you know it's a
38:47whole new tension
38:48and it's a whole new stability type of
38:50control you know when you're doing a
38:52curl with a resistance band
38:53and you're lowering it your hands the
38:55first time you do it a bit all over the
38:57place because
38:58your muscles just haven't got the little
38:59stabilizers sort of built or
39:01or strong enough to steady it um so i'd
39:05certainly recommend it if um
39:06if you're wanting to vary things up um
39:09and of course
39:09uh i do three sets of this and i love
39:12these
39:12these extensions like the when done
39:15properly so you'll see here
39:16i'm not locking my elbows in my side
39:18because i'm leaning forward
39:20because for me range of motion i know i
39:22can keep my elbows
39:23you'll see i'm keeping them straight i'm
39:25keeping them sort of locked in and solid
39:26i'm isolating the the tricep
39:28but by leaning forward a little bit and
39:30pushing my elbows forward a bit
39:32it allows me to get a greater range of
39:34motion and basically it allows me to
39:36pull down more
39:37if i tuck them into my sides i'm just
39:40going to be kind of like pulling
39:42sort of into my crotch area so i'm not
39:44going to be able to get the biggest
39:45range of motion
39:46and i'm not pulling directly down and i
39:49want the resistance
39:50to be like directly down i want it to be
39:52directly on the muscle
39:54as it's just much better way of keeping
39:56tension and think of it like squats you
39:58know
39:59a good squat you always want the load to
40:01be completely horizontal place through
40:03everything
40:04and same on dips and things like that
40:06you know always try and keep just
40:08a straight horizontal load on the muscle
40:10um for
40:11for sort of the the best way to to
40:13create tension on it and
40:14and to take it through the range of
40:15motion um so yes so this is the final
40:18set and again
40:19i'm taking each each one of failure um
40:22so you'll see as i start to tie it i
40:24just kind of start doing little pumps
40:25and i love the little pumps you can do
40:27with resistance bands it just builds
40:29it it gets such a pump in their arms
40:31it's amazing
40:32so that was the final exercise um again
40:35that was just an add-on at the end there
40:36because i was feeling good and i believe
40:38my triceps are weak
40:39weak points so i'm trying to really
40:41bring them up and again finally
40:42finishing it with a stretch in there
40:45um and that's that's the full workout
40:52[Music]
41:05[Music]
41:08you

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