Transcription
It is a great day to go to the gym and slam and shred and build fatigue. Guys, I want you to be building fatigue. Please report to me how much fatigue you've actually built this week because I bet your numbers are low. What are you doing? Leaving reps in reserve, not doing drop sets. You're not super setting rear delt machines. Why not?
I guarantee the next time you go into the gym and you do this [ __ ] you're going to be like, "Oh man, there's levels that I have not reached yet." And that is why I look at Paul's physique and go, "Wow, he's [ __ ] huge and I'm not." Yeah. Well, I'm just doing [ __ ] that you're not doing and it doesn't come from me being better than you.
I just decided to go, you know what? I want to get [ __ ] big and I want to get there as fast as possible and I don't want to take a lot of anabolics. Uh, how do I do that? Okay, well, I need to try every single technique imaginable. And one technique that I found is super setting a fly and a compound rear delt movement or basically a fly and like a rowing, right?
So, look at that chest pad. Look at the seat. Look how stabilized I am. That's when I want to be stable is when I'm doing this little ass muscle in the back of my shoulder. I don't want to be stable in [ __ ] spine erectors. Dude, I don't want my traps to get assistance. Do you see these guys picking up cars? They don't squeeze nothing and their traps are literally the size of my entire life.
So, um yeah, man. It's just one of those things where I'm like, I'm in the gym and I just, this is kind of [ __ ] up and sounds [ __ ] up to say, but I look at you, my competition, and I go, "Yeah, obviously I outsize you in every way imaginable. And every time I have that, it's like this dopamine rush. This sounds messed up. I'm sorry, but it's like a competition thing, you know? I don't know if anyone relates." [snorts]
Anyways guys, um, yeah, I love blasting rear delts. It's like the best. Your pumps are ridiculous. And then you go to do more pulling after. Are you [ __ ] kidding me? You know how easy it is to get a big back? It is so easy. I don't mean easy like the work itself is easy. I mean it is so simple of what do I do, dude? You do just five things for 5 years and your back will be, you know, your your back will look like no one's because no one does this [ __ ] Nobody does this.
And you know what sucks, man, is the influencers are all skinny and boring. And then you either go from influencer or you go to [ __ ] bodybuilder. And if you're a bodybuilder, you're taking [ __ ] tons of anabolics, dude. That's just how it is. And they're trying to get huge because the open bodybuilding. If you want to be Mr. Olympia, guess who you're competing against? You're competing against a Samson [ __ ] Da or Andrew who uh Andrew Jack, I forgot to say his last name, and Martin and these guys and Nick Walker. And you're competing against Phil Heath and Ronnie Coleman like you know. So, if you want to be an open bodybuilder, you're going all the way there.
And I'm saying like for us guys that are not that, just be realistic. How big are you really going to get? And how big do you really need to be to satisfy whatever thing you're you're craving or you're itching for or whatever? So, I go, "All right, I want to get my rear delts, you know, humongous. I want to like have a nice wide shoulder base." And I decided to implement these techniques over the last few years. And obviously it's paid off. I'm obviously very happy with it because you never know, man. You never know if you start doing some [ __ ] in the gym if it's going to be right. You know, you really don't know. You have to try it and be willing to accept the fact that this just might be a learning experience with no real results, but you learn something. You know, like you really, really learn something.
See if I can get some audio without the music [music] copyrightiting me. It's my duty. So, what I want to do is almost like have my workout be like in reverse in a weird way. So, I'm going to start with rear delts. Obviously, really blowing them up. I could do it at the end, but if you do it at the end, there's no more pulling left to do. So, what I want to do is get my rear delts like blasted and then I want to go do big compound pulling movements because in my opinion, pressing really blows up your front delts. I don't think hinging vertical and horizontal pulling hit your rear delts enough that you can just be throwing on the end or like kind of halfass them. So I think the beginning of the workout ripping them and then go into some sort of rowing or pulling or whatever with very pumped rear delts.
When you start training like this you're not going to be as strong. You'll be 80 90%. because it is like hitting your triceps, then going on a bench, you know, but you will get used to it and then your peak strength when you were doing rear delts mid or later in the workout, you'll be back there. It's just going to take some time, but that's cool cuz the goal here is building muscle, not just being strong and emotionally attached to some weight you like to lift over and over and over again with no change here cuz these were adult moves I'm going to do, I'm going to start to kind of get a little bit more body language in them because they are going to get tired, but I'm sort of on purpose getting away from ultra strict and I'm going to get into, you know what I mean, a little bit more like that.
So, a couple more of these and instead of doing pull-ups or whatever and shrugs last, I'm going to do shrugs second to give my rear delts and pulling muscles like a little bit of a break and then going some weighted pull-ups and see where the rest of the workout goes. So, most people are going to say, "Oh my god, you do 20 sets of rear delts?" Yeah, dude. That's exactly what I do. I did five sets of two exercises and then five sets of another two exercises and that's 20 sets. You know, like if you count one super set as one set, then I did 10 sets. But 10 pairs is 20. Or you can look at it as 10. But either way, it's a lot of volume. And guess what? The weight that I use is not light. You want to know why? Because I do a lot of volume, which makes me good at this. And the more you do it, the heavier you can go. And then now, guess what, dude? I get hundreds and hundreds of reps of heavy weight.
Obviously, this is a dumbbell fly. This is not heavy. But the point of the dumbbell fly is to go heavy on the seated cable row as like a little micro pre-exhaust in the exercise itself. I'm doing like a little pre-exhaust thing. Um, you know, going from a fly to another row just like I did on the first set of exercises. Telling you, man, there is a skill and an art and technique and finesse to this. There is a very specific reason I do the exercises in the exact order I do them. Everything has a reason. And it is not just like whatever. And if I do have to make decisions on the fly, I'm obviously maximizing them to the best of my ability, dude. Just to the best of my ability and the effort and the intensity is there. And that's the main ingredient after all.
I don't think um squeezing and being cute is the way. I think really loading the [ __ ] up and just everyone can do 3 to 400 lb on a shrug. [music] Cables, keelso, [ __ ] chest on a pad, [ __ ] all that. You got to put some weight on your traps. It's just a fact. So, when you're doing these, especially if you have a Smith machine, if it's a barbell, gravity's only going one way. Because I have this, I can lean. So, what I almost do is sometimes I'll be leaning back and I'm hitting like that. And then sometimes I'm going the other way forward. So, you can mess with the SL machine. It's kind of it's kind of sweet, you know, just watch up your your jump. Yeah.
So, I got an SD card that is ultra powerful. It was very expensive. It was like $80 for a freaking SD card. So, my other camera is going to be the normal. I just like feel so obligated to say that. I'm not trying to use shitty equipment and be shitty at editing or whatever. The whatever. Just trust me and have faith in me. The next video is going to be my normal camera quality. And uh yeah, so dude, Megan was like, "Oh, he's telling me to do something. Can you help me move this?" And I was like, "What's he saying?" And I walk over like all tough. I wanted kind of a conflict, man. I was in a conflict mode, you know? You know when you're in like that mood where you just kind of want someone to like say some [ __ ] to you and just to be like, "What's up?" Like they don't even know that it's me who's her, you know, I'm going to be the guy walking into the scene after he's telling her, "Get out of the rack. I want to use it." And then I walk over, but I didn't want to cause any problems. I just, you know, kept it chill.
>> These things.
>> Who's your neighbor?
>> Ronnie. The Ronnie Coleman. The king. The greatest ever.
>> Have you trained at that gym?
>> Yeah.
>> Hell yeah. That's a dream of mine. The
>> season tickets in that off season and he couldn't really get no seats.
>> Yeah. Yeah. Around 340 or so. That's cool.
>> Prime Ronnie 340 lb.
>> Look at this. Look at this man here. Huh.
>> I'm I'm 240. So he's got 100 lb on me.
>> Well, he down.
>> He did. Oh. From Texas.
>> From Texas. Here from Texas.
>> And we're here from Mass.
>> Mass. Different. Huh. It's Michael. Michael Paul. Hey Paul, good to meet you.
>> Cool. Yes, good to meet you, too. See you in here.
>> No, you're good. You good? You're good. You are good. Cool. A fellow Ronnie Coleman fan.
This is not heavy enough. Got to go a little bit heavy. In Thai, you say nitnoy means a little bit. Little little bit heavy. So, this is like six plates cuz it's these are 25. This is like five plates. So, one more is like six. And I'm telling you guys, you get your shrugs up to 4, 5, 600 lb for 10, 15, 20 reps week after week after week. You see this? This ain't from squeezing on cables.
Yo, so as I'm making these videos, guys, like if you try this workout or something similar to this and it works well for you, like dude, let me know cuz like I personally really think that these types of lifts are very effective at building muscle at like challenging you and building a character in you of like seriously trying to pack on size, you know, cuz there are a large amount of people on anabolics at your gym. There are a lot of natural people at your gym and there are people with no experience and lots of experience. And despite all those different combinations of people, how many are you looking up to like, man, I want to look like you. Holy [ __ ] I want to look I want to be big like that. I want to lift the weights like that, you know? And um I'm not saying that that's me. I'm just saying when I walk into a gym, I just want to be someone where I know that there's no one around me that is trying as hard as me. I don't know about if you're bigger than me or smaller than me or have a better or worse physique than me. I don't care about the results. I'm talking about the verb, the action, the actionable steps that are in front of your eyes.
And no joke, dude. I couldn't even put on this shirt. It was so like twisted inside out that I couldn't figure it out. I was not trying to purposely take a long time. I swear. I swear it. But yeah, dude. I just love seeing people try really hard because it inspires me to try really hard. And if you're like so small, it doesn't even matter. If you're so big, it doesn't matter. I just love seeing someone push so hard because I know that there's more to that person than just the effort that they give in the gym. And that's what I want to be around.
Once my reps start getting like eight or nine or 10 and I'm hitting a wall, for me, that's where I go down in weight because I just don't think this exercise is like a single digit reps exercise. four to five to six to eight I think a little bit heavier 10 to 15 to 20 I think is where it's at. So I'll get an eight. Took a rest. Got five more. I'm going to go down to the five five plates and do two more sets there. When you do drop sets you don't always have to do take a plate, take a plate, take a plate. You can go from like a weight and take like a good amount off and then hit that weight twice.
Another reason why when people are so so convicted, they're so sure of themselves that every muscle should be trained in the same rep range. It's like, yeah, the ranges of motion are so different from a upper trap to a quad. Thinking about a squat or a hack leg press, how much the weight has to travel. It goes like two or three feet in distance just on the eccentric and then it has to go another two or three feet in distance just on the concentric, you know, whereas a shrug is just a couple inches up and down, you know? There's only It's kind of weird to say it's like an isolation exercise, but there's not any other like joints [clears throat] being involved.
Oh, yeah. Then she was taking pictures of me. That was like this workout worked out so perfect for that. But doing um pull-ups here, look at the pull-ups. Look how much of a range of motion. I can barely even do them. I'm so tired. Range of motion is going to determine what kind of exercise techniques and strategies and tactics and angles and little things to do like for example drop sets and rest pause. I don't know if rest pause is what is the common term but when you like finish the set and then you just rest like 2 or 3 seconds and then go again. So I love doing that with certain exercises where I know I'm not going to get hurt. I'm not going to worry about there's like no risk to it, you know, just add reps to the end of the set. Do a few more. Do a few more. Especially on an exercise like shrugs where the range of motion is so small and it's just it's a small exercise but it's big weight cuz the muscle can handle so much load.
So, I got some pull-ups. Obviously, I can barely pick up my own body weight, which is fine. If you're doing pull-ups, it doesn't and you're tired. Yeah, you could take the easy way out and go do some cables, whatever. But I'm heavy. I'm a heavy dude. I want to pick all this weight up as best I can. So, if I can only get six or seven or eight pull-ups, it's okay. I'm just going to rest, you know, put my foot on the bench and then just get a couple of more instead of going, "Oh, I can't get that many. Let me switch up to an easier exercise." Because the next time that I come to this moment where I'm like, "Shit, I can't pick up my own body weight." Maybe I get an extra rep that time because I didn't back away from the hard work this time. And that's what I think of. I don't know if that's true or optimal or whatever. It's just if I can go for something extra, I'm going to if I can recover from it, I'm going to go for it.
>> Yo, so one thing I want to say, guys, when you're doing lats, it's a muscle that in my opinion, when you contract it, that's cool, but the stretch is the [ __ ] tearing. And I know people go, "Muscle fibers don't tear. Damage isn't Dude, what do you think causes the pain? is the muscles getting beat to [ __ ] and stretching a lat under hundreds of pounds. Dude, that's the way to go. The peak contraction to me when I'm super tired, whatever. I just need that stretch every single rep with this exercise, guys.
If your gym only has this, I know it sucks. I know it's not good equipment. I know. The best thing I can say on the T- bar rows with the real barbell, use the smaller plates so that the smaller diameter when you go to pull the plates can go further into your range of motion. On this thing, when you start putting plates, the further away they go, like the worse it is. So, I definitely think if your gym has 25 kg or if you have like 100 pound plates or at least the 45 lb plates, try to use those to keep the center of mass close to you or else you have to stand like with your feet off the platform because the weight's here but it's like you're here so it feels weird.
Y and I program my clients in like my own [ __ ] Like I make sure everyone understands legs and back are your tens for the week. Like those are your 10 out of 10 horrible just kind of dreading the lift, dude. Cuz it's so taxing. At least how I train and how I have my guys train is I want people to get strong as [ __ ] Because I think if you can be stronger than you look and be stronger than the physique really lends itself to even almost like you look like what you can lift that much you're not that big. I almost want to be that and I want you to be that and I want beginner intermediate physiques to be that and you grow into your strength because there will be a ceiling. So, if you can get your barbell row Oh [ __ ] Let me show you guys this real quick.
I'm going to cut myself off. Look at my back right here. Okay. Flat lumbar. Look at the thoracic. See that curvature in the thoracic part of the spine? Your traps are spine erectors. The spine is a long it's it's long, dude. It's not just, you know, your spine erectors are not just at your uh above your hips. You know, your erectors are not the only spine erectors you have. You have traps that erect the thoracic portion of your spine. And I will say this until I am dead. If you sit and bro, the double whammy of no traps is sitting and you have a chest pad. You got to get rid of that [ __ ] because the traps are a spine erector. They retract the scapular. Yes, they also erect the spine. The amount of insertion and origin points that attach to and from in and out of your vertebrae on your spine, bro, there's dozens and dozens and dozens. and the spine. These discs, these little vertebrae, they need to be erected or else you would just fall over. And it's not your your erectors down in the low lumbar into the mid part of your back. It's the upper part of your back has erecting capacity which comes from the trapezius muscles. So, I highly encourage you guys to get strong as [ __ ] on deadlifts and rows and all that stuff with no sitting, no chest pad, you and a barbell in your [ __ ] hands.
>> One more one song.
>> Hold on.
>> Okay. Ca. Yeah,
>> that's all I have. Yeah,
>> that's all you have. All right. How do you say one more in Thai? Nung.
>> There you go.
>> One more.
>> Let's do it. Done.
>> Done. Done. Done. Done. Done. I'm so sweaty. Don't touch me. How do you say done?
>> How do you say
>> la?
>> Yes. Done.
>> That's how you do it, bro. All right, guys. Up in my cup. All right. Over and out.