Ryan, you are way ahead of your time and using your TH-cam finance for things NOONE else is even thinking about doing or want to spend the money on. Keep it up please!!
1:58 here’s the best piece of advice I’ve ever received about working out and it came from a dude who was freaking massive. 90% of people in the gym will never stand on a stage and compete as a bodybuilder in reality everyone in the gym is trying to do one of two things, live longer or look better naked. You don’t need to have the optimal workout for every single muscle group to achieve either of these goals, unique consistency, more than anything.
Bro won my heart when he said, "You need to train your anterior delts if you train your chest correctly". My chest is one of my most well developed muscles and I definitely am lagging in the front deltoid department. For a 3D look it's not just enough to have middle and rear deltoids. You need all three. I wish I isolated front deltoid training more in my early days.
best front delt exercise, sit on 45 degree bench, grab two dumbbells in hammer position, and lift the bottom of the dumbbell just above the height of your head, with them just touching, and then control the down.... you'll be amazed at how light you need to go
Hell yeah within 10 mins of posting. What you got today Ryan. I was only doing seated calf raise for months & pulled it really bad in January Ive gone back to seated & standing. Healed up & No issues. 💪.
Thank you man. I had a great lack of muscle in my back and I tried any program you think but it didn't work so well . Its been 2 months since I try your back workout routine and the result is just amazing . Beside building back I can feel more of my back muscles now .
Perfect combination of old school bodybuilding "feel it out" wisdom and science based progression on ideas - you are the man. The pace increase cancelled out by the rep count, think it was Milo or Menno recently discussing that exact thing, you are basically right, there are some nuances but your basically right.
Every fitness page on TH-cam: elbows at 45° on presses Ryan: flare them suckers out I’ve always flared them out and have always had an overwhelming chest compared to the rest of my body. Glad someone who has done more research on this is saying what I’ve been doing.
I just recently came across your channel and I love it! I’ve been training close to 40 years and I’m a personal trainer blah blah blah. I learn something from every video.
I have several of your programs. really like them. but I love your channel. You are so informative And you're sense of humor is fantastic. Keep up the good work, Love it.
Great video, love the tips. I try most of the exercises, being over 60 yrs old I need to be careful. I suck most of the time but I hit it 5 to 6 times a week. Cheers
Big chest is what we all need! Thanks for this crazy motivation! After watching your videos I started working on my body and even trying to film my home workouts to become a fitness influencer too hope to see some good results soon! keep it up man
i love the shoulder fixing band thing i could barely get my right arm behind my back now i can do the full 180 test on the floor in the same day, you da best and da man
Hey Ryan, I built a bench that actually frees up your scapula, so your chest day isn’t wrecking your shoulders. It eliminates that anterior scapular tilt that you were struggling with due to it’s design that let your shoulders move the way they’re supposed to...therefore...more chest activation, bigger ROM, zero shoulder strain. Tested it with some serious lifters, and they’re loving the deeper range and pain-free presses. Quick background: I’m a DPT, studied at UMN under some of the OGs in shoulder biomechanics, and this idea hit me after stepping away from practice. Now, I’d love to send one your way-no strings attached, just to get your take on it. If it works as well as I think it will, maybe we can get it out to more lifters. Thanks for considering!
DUDE!!! LOVE YOUR VIDEOS BRO, I SWEAR WATCHING YOUR VIDEOS REMINDS ME OF SITTING BACK IN THE BARRACKS WITH MY MILITARY BROTHERS, KEEP DOING WHAT YOU'RE DOING AND STAY SHARP BROTHER 💪👍
Great video. I would like to know what exercises to hit if I want better posture? (think like you are standing when you are proud). A video on that would be great. Or is there already one?
Came for the tips, stuck around for the noises.. relatable. Great content as always brother!
5 หลายเดือนก่อน
Always enjoy your videos! ❤ Just a tip: The gastrocnemius relaxes when sitting, leaving the soleus to do most of the work. Since the gastrocnemius is key for calf size, standing exercises are better for building bigger calves. Noted your feeling has been different, but biomechanics science seems to completely refute that it’s even possible to train the gastrocnemius while sitting. Maybe you can test and compare the muscle activity with your sensors?
I've tried so many things to target upper chest yet all lead to big anterior delts and a lack of upper chest growth. Used this technique with Smith machine and the next day upper pecs were sore, delts weren't! Thought it was a fluke, tried it again and uppers sore again. Same deal with his quads video, I might finally get some wheels and an upper chest yet thanks to this champion bloke!
First time that your anecdotal experience on effective training completely aligns with mine. Usually I’m pissed but this video was spot on 😂 thank you!
This is very interesting, because I’ve been supersetting for over 2-3 months like this. I do have some comments on some of the exercises shown: 1. Your adding isometrics into your workout is plenty right, but the time spent in the elongated position should be over 4 seconds to become significant, 5 seconds for advanced athletes. 2. Supersetting after an isometrics exercise is a good way to continue hypertrophy while creating enorrrrmous strength. Some good ways to superset are plyometrics and twitching right after isometrics and so that you don’t waste mentality while waiting for your next set over 2-3 minute rests. 3. Ab integration and locking is a real great way to target the chest, however doing it only in an inclined bench is basic to keep the inclination. Something a little bit more advanced is to lock the abs while doing horizontal bench, but this is plenty difficult for people starting in isometrics, as locking those abs confuses the breathing. Something that can help you imagine that locking while breathing properly is locking your back as you showed, but also locking your abs (while imagining you’ll sneeze) before getting the bar out of the rack. It’s a bit difficult, but in your level I don’t think you will have any issue getting used to it. 4. While stretching the muscle is the most correct when doing these trainings, time under tension is tops in terms of focus. The general recommendation is to focus the tension in a 90° angle on the way down so it continues targeting the chest instead of resting when going lower of those 90°. I mention all this with all due respect, I hope my information helps you to progress in research and I share it with you as you’ve shared so much to me in other muscle sections. I’m up for any kind of question or info about it, I’ve been exploring isometrics, plyometrics and twitching, and their combinations for over a year and a half with amazing results in my body, I would be honoured to share it with you in case you want to. I happen to be a just-starting coach in Mexico, my profile in YT is personal use, but I will be honoured to share the IG page in case you require it :)
Hey, you may not see this, but you did a video on protein and what's best, but there wasn't an insect protein. As it's something I've just got into myself, I was wondering what your thoughts are as there seems to be a lot of goodness in it.
I have finished your 12 week program and am back to full gym 2.0. Absolutely have loved all of them. PPL, Garage all of them. Looking forward to the next one. Thanks for everything, sir. In the famous words of Major Payne, “I’m still a shit sandwich, just not a soggy one.”
Ryan, your content is amazing. Can you explain something about diet. When it comes to raw vs cooked meat what should I use to calculate my macros? As a lot of food companies use water weight to increase the weight. It's something I need clarification on, or if someone can assist please 🙏🏽 Thank you
Calves-This and the crazy amount of lunges on leg days are the only things I sidestep in Ryan's science based program. My calves are the only muscles I don't have to spend time on more than once per week. 😂
Thanks for another good video sir! Something you may like that I tried today is sissy squats but wait there’s more… go as low as you can before touching the floor and start 2/4 or 3/4 repping. Omg pain omg it hurts so good!
I am an analytical chemist who studies tryptophan metabolism as it relates to congenital heart disease (so not related to musculature) and doing LCMS at home blows my mind. If you haven't already, look into validation studies for each amino acid. You may be able to multiplex it into one assay. Very impressed in this endeavor!
One tip to count real seconds : count each second 2 times, like : one-one two-two three-three four-four etc if you say them at normal pace, each second is accurate. i don’t know if this is clear sorry
Is it the standard to no longer focus on feeling a strong contraction at the end of each concentric? I remember when "squeeze the chest" used to be a common cue to give for presses
Ever try to go all body weight? Push ups dips etc? It works better than routine lifting with weights. The smith machine is great. Keeps form and is safe. You can build great calves by sprinting. I max out when I dabble with calf raises.
Hey Ryan. That amount of commitment to the research you put in is incredible. Just to make everything you do work the most efficiently. And the best part of it is you share it with everyone. And it’s kind of you, but thanks, we don’t need any farts in the bag 🤣🤣🤣 Thanks for sharing all the knowledge, it helped me massively to actually looking like I’m working out instead of pretending I do. 😎
Now we know why you tore your soleus! 😬 But everything else so clutch. Amazing tip on elbow positioning with incline bench!! This took all the strain of my shoulders. Unbelievable. F-in’ unbelievable.
Wouldn’t flaring your arms out so much on the first two exercises cause major shoulder discomfort over time? Feel free to correct and inform me if I’m wrong.
I apologize for being nitpicky but Soleus is mostly active during seated calf raises-gastroc not so much, standing calf raises will actually stretch gastroc more and make both muscles work together. I usually do 3 pre-exhaust sets of seated calf raises (2 straight and one drop set) followed with 2 standing calf raises (2 straight sets and one long drop set of 5 lowering of weights).
What do you think about the Bring Sally Up push up challenge. I do 4 sets at the start of my training. But I only managed to 1 min and 27 secs first set. And about 25 seconds 2 and 3 sets and the last set I try to as many as I can for the complete song.
Super interestin! some of these exercise choices I know I would find really hard on my shoulders. What do you do for shoulder health? The deep stretch on the dips would get me bad as would the elbow flair.
Can you do a sensor test for hollow body pullups, and when using a resistance band to assist in holding the hollow body? I've been experimenting with a band and it seems to feel like my lats are engaging way more in that position than doing an unassisted pullups, vs activation in my shoulder girdle muscles.
Finally somone who agrees with the need to train anterior delts if you train your chest correctly. I have always done chest correctly and my delts suck!
Ryan, Do you only do the incline? I would think that would mostly target the upper chest. My routine I pyramid a flat bench, then pyramid inclines an finally pyramid declines (those are my bench exercises). Would I get just as much out of just doing the incline? It would speed up my chest and back day like crazy. Currently chest and back are about 2-2.5 hours. BTW... definitely going to give that stretch a shot. My anterior delts cause more issues than I care to speak on. Oh... and it sounds like you have your vowels down (sounds like when straining you are saying A- E - I- O- U.... hehe).
@grunge-mb9sb he mentioned that you have to flare your elbows in order to put more tension on the chest muscle. And he explained the physics behind it. I'm sorry I can't provide you with the video, it was long ago.
@@YeshuaDavidsonbut it’s terrible advice for the average lifter. Flaring the elbows is a key reason why people mess up their shoulders doing press motions with a bar.
@@YeshuaDavidson Its all good, I have found that flaring my elbows does indeed put more tension on my pecs and doing the opposite I feel way more delt activation, thank you for the response.
I flaired elbows for decades but would periodically have shoulder issues so I switched to 45 degrees. Stopped shoulder issues but also reduced upper chest. Almost 70 now so I'll probably keep them tucked and keep doing exta upper chest work, less risky. Keep in mind that world class body builders have large, strong tendons and might get away with more than the average guy. Listen to your body
The only thing that matters is “your own anecdotal experience “. I watch, read, tried many variations of lifting techniques. Some trash can. Some gold star. What’s non negotiable is your blood work and exams!
So I’m not the only one with this calf ritual, been doing this for quite a while. Fully agree with smith machine work, besides, it’s safer when your rotator cuff is 40 %torn. Cheers
I’m kinda new here I love this guy for his comedy Haven’t seen him on any podcasts However He knows the fuck what he’s talking about. But, has he mentioned at any point where he got all his money to provide us all this beautiful funny delicious content?
Tried the 20-30 second pauses yesterday with my dumbbell incline bench presses. I got a full 20 seconds first set, 15 2nd and 12 3rd. My chest is fucked today. Definitely going to make this a normal practice. I’ve done 5 second pauses before, but this was much better.
Did hold it in the stretched position for back and chest lately like you said and it was very effective, I even made my shoulders sore without training them. With cable rows and lat pulldown it's of course easier to hold the stretch than on a bench doinf chest
I'm curious about the impacts of a high elbow flare behind the scapular plane on the AC joint. I've heard this can be problematic for the AC joint over time. But I've just been taking it on faith.
OK as for calves the best stimulus is to be in a bent over hack squat position lengthening all the connective tissue from the glutes to the heels of the feet than rep out from the stretch portion to sixty percent of the contraction portion of the movement. Have a look at rugby players calves especially the players who are bent over in a scrum attempting to drive the opposition backwards. Hope this helps👍
Training the chest alongside the back is correct, but it should be considered part of learning what works best to build balance. Therefore, more control during time under tension and deeper stretch.
I love the programs! I spent 60-90min a day on my "bro split" trying to chase that burn. I shoot for 20 sets to failure on each muscle group. I feel like anything less I just don't feel it😢 I want to double down and hit 2 muscle groups a day but an hour for each one is a b****! (I also do Cardio and martial arts on top of that) A 30 minute would be amazing! 🤩
Another great video! I know you probably can't respond to every comment but would love to hear any advice you might have for someone with lower back issues, mainly disc bulge?
Muscles are like batteries; they contain various chemicals just like a battery does. To trigger muscle growth, you need to deplete this energy within a set. So, should you perform the set slowly or quickly? As long as you maintain proper form and deplete the energy, it doesn't matter in terms of muscle growth. However, performing exercises quickly, especially with heavy weights, increases the risk of injury. You should select an appropriate weight to deplete the energy in the muscle. You can use the Epley formula for this. For instance, if your bench press PR is 120 kg, you can trigger muscle growth by doing 4 sets of 6 reps with 100 kg. However, starting the exercise with 100 kg poses an injury risk, even if you’ve warmed up. Therefore, I always recommend starting exercises with high repetitions. 12 reps can be a good starting point. Calculate what weight allows you to perform 12 reps equivalent to your 120 kg strength using the Epley formula, and increase the weight by 10% with each set. Your working sets should total 10, with 6 sets for warm-up and cool-down. Adding the FST-7 technique before cooling down can be beneficial and may prevent muscle soreness the next day. For FST-7, do 7 sets of 12 reps with a weight that's 40% of your max strength. If you understand and design your workout according to these instructions, I guarantee you will see results in a very short time.
I do the same regarding Calves as mine are piss poor, even a 5 to 10 minute step warm up to get the calves raise at a steady pump, rotary is my next warm up prior hitting the upper body, top man
today is my bday, chest day and ryan dropped a video. can't get any better
Happy Birthday brother! Have a great workout and a wonderful day.
Same! Happy Bday🎉
@@dmallo_art may the pump bless you too
🎉🎉🎉🎉🎉🎉🎉🎉
Happy belated birthday 🎉! 💪
Ryan, you are way ahead of your time and using your TH-cam finance for things NOONE else is even thinking about doing or want to spend the money on. Keep it up please!!
Im just here for the sounds you make
hip....heeeeeee.......hip........heeeee
Huh… pffffff. Huh… pffffff.
That would get him the lunk alert at Planet fitness.
What do u do with the sounds????? 😭
@@adrian3747_I usually edge with it, but with this one, I just couldn't hold it and busted a dam.
1:58 here’s the best piece of advice I’ve ever received about working out and it came from a dude who was freaking massive. 90% of people in the gym will never stand on a stage and compete as a bodybuilder in reality everyone in the gym is trying to do one of two things, live longer or look better naked. You don’t need to have the optimal workout for every single muscle group to achieve either of these goals, unique consistency, more than anything.
Bro won my heart when he said, "You need to train your anterior delts if you train your chest correctly". My chest is one of my most well developed muscles and I definitely am lagging in the front deltoid department. For a 3D look it's not just enough to have middle and rear deltoids. You need all three. I wish I isolated front deltoid training more in my early days.
best front delt exercise, sit on 45 degree bench, grab two dumbbells in hammer position, and lift the bottom of the dumbbell just above the height of your head, with them just touching, and then control the down.... you'll be amazed at how light you need to go
Hell yeah within 10 mins of posting. What you got today Ryan. I was only doing seated calf raise for months & pulled it really bad in January Ive gone back to seated & standing. Healed up & No issues. 💪.
Ryan, I have been watching you since you lived in an apartment and every video gets better and better.
You get almost all the vowels out while grunting. Sylvan did something for you.
Thanks for the chuckle 😂
it's not grunting. He knows 15 different dinosaur languages.
Ha! He used my joke in the next video
He's hooked on phonics
AAAAAA! EEEEEEEE! IIIIIIIIII! OOOOOOOO! UUUUUUUU! 😂
Thank you man. I had a great lack of muscle in my back and I tried any program you think but it didn't work so well . Its been 2 months since I try your back workout routine and the result is just amazing . Beside building back I can feel more of my back muscles now .
Perfect combination of old school bodybuilding "feel it out" wisdom and science based progression on ideas - you are the man.
The pace increase cancelled out by the rep count, think it was Milo or Menno recently discussing that exact thing, you are basically right, there are some nuances but your basically right.
Every fitness page on TH-cam: elbows at 45° on presses
Ryan: flare them suckers out
I’ve always flared them out and have always had an overwhelming chest compared to the rest of my body. Glad someone who has done more research on this is saying what I’ve been doing.
I just recently came across your channel and I love it! I’ve been training close to 40 years and I’m a personal trainer blah blah blah. I learn something from every video.
Invaluable masterclass of workout information!
Much thanks
Boss Ryan!
Dude has the art of muscular physique!
Getting a full stretch and controlling the eccentric motion in a slow and steady pace is key for all muscle growth!
I have several of your programs. really like them. but I love your channel. You are so informative And you're sense of humor is fantastic. Keep up the good work, Love it.
30 minutes is just enough time to fuck yourself up real good. Leg day on a timer is a god awful experience. I love it.
puke city
YESSSSSS, finally somebody training chest without the 45 dgr shoulder bullshit! this is why I love you man!
Great video, love the tips.
I try most of the exercises, being over 60 yrs old I need to be careful. I suck most of the time but I hit it 5 to 6 times a week.
Cheers
Use machines not free weights to lessen injuries.
Ryan is a good guy 💯
Little chubby ball of anger is so damn funny. Can’t stop laughing
the dog is quite funny too . . .
Big chest is what we all need! Thanks for this crazy motivation! After watching your videos I started working on my body and even trying to film my home workouts to become a fitness influencer too hope to see some good results soon! keep it up man
i love the shoulder fixing band thing i could barely get my right arm behind my back now i can do the full 180 test on the floor in the same day, you da best and da man
Hey Ryan, I built a bench that actually frees up your scapula, so your chest day isn’t wrecking your shoulders. It eliminates that anterior scapular tilt that you were struggling with due to it’s design that let your shoulders move the way they’re supposed to...therefore...more chest activation, bigger ROM, zero shoulder strain. Tested it with some serious lifters, and they’re loving the deeper range and pain-free presses.
Quick background: I’m a DPT, studied at UMN under some of the OGs in shoulder biomechanics, and this idea hit me after stepping away from practice. Now, I’d love to send one your way-no strings attached, just to get your take on it. If it works as well as I think it will, maybe we can get it out to more lifters.
Thanks for considering!
PS- your videos are a large factor in the creation of this bench as well and I really enjoy your content.
DUDE!!! LOVE YOUR VIDEOS BRO, I SWEAR WATCHING YOUR VIDEOS REMINDS ME OF SITTING BACK IN THE BARRACKS WITH MY MILITARY BROTHERS, KEEP DOING WHAT YOU'RE DOING AND STAY SHARP BROTHER 💪👍
Bro reciting his vowels mid-set hahah @11:10 💪🔥
"E"
@@oranmoore5894 hahaha!
So much good info in these videos, even if you don’t have the same equipment. This guy really knows how to explain this stuff.
Congratulations on 2 million. I started following you with 400,000
Love all your videos. Love your approach this is definitely the best source of info for anyone wanting to lift and be effecient.
If anything, for the entertainment value 😁..As always, still great info and presentation ! Thanks Ryan! 💪😎
Great video. I would like to know what exercises to hit if I want better posture? (think like you are standing when you are proud). A video on that would be great. Or is there already one?
Came for the tips, stuck around for the noises.. relatable. Great content as always brother!
Always enjoy your videos! ❤
Just a tip: The gastrocnemius relaxes when sitting, leaving the soleus to do most of the work. Since the gastrocnemius is key for calf size, standing exercises are better for building bigger calves. Noted your feeling has been different, but biomechanics science seems to completely refute that it’s even possible to train the gastrocnemius while sitting. Maybe you can test and compare the muscle activity with your sensors?
I've tried so many things to target upper chest yet all lead to big anterior delts and a lack of upper chest growth. Used this technique with Smith machine and the next day upper pecs were sore, delts weren't! Thought it was a fluke, tried it again and uppers sore again. Same deal with his quads video, I might finally get some wheels and an upper chest yet thanks to this champion bloke!
Chest day video on a mundee? Classic
I didnt know that this is what i need.
Great content, great personality.
First time that your anecdotal experience on effective training completely aligns with mine. Usually I’m pissed but this video was spot on 😂 thank you!
10:01 help me!! Help me!!😂
This is very interesting, because I’ve been supersetting for over 2-3 months like this. I do have some comments on some of the exercises shown:
1. Your adding isometrics into your workout is plenty right, but the time spent in the elongated position should be over 4 seconds to become significant, 5 seconds for advanced athletes.
2. Supersetting after an isometrics exercise is a good way to continue hypertrophy while creating enorrrrmous strength. Some good ways to superset are plyometrics and twitching right after isometrics and so that you don’t waste mentality while waiting for your next set over 2-3 minute rests.
3. Ab integration and locking is a real great way to target the chest, however doing it only in an inclined bench is basic to keep the inclination. Something a little bit more advanced is to lock the abs while doing horizontal bench, but this is plenty difficult for people starting in isometrics, as locking those abs confuses the breathing. Something that can help you imagine that locking while breathing properly is locking your back as you showed, but also locking your abs (while imagining you’ll sneeze) before getting the bar out of the rack. It’s a bit difficult, but in your level I don’t think you will have any issue getting used to it.
4. While stretching the muscle is the most correct when doing these trainings, time under tension is tops in terms of focus.
The general recommendation is to focus the tension in a 90° angle on the way down so it continues targeting the chest instead of resting when going lower of those 90°.
I mention all this with all due respect, I hope my information helps you to progress in research and I share it with you as you’ve shared so much to me in other muscle sections.
I’m up for any kind of question or info about it, I’ve been exploring isometrics, plyometrics and twitching, and their combinations for over a year and a half with amazing results in my body, I would be honoured to share it with you in case you want to. I happen to be a just-starting coach in Mexico, my profile in YT is personal use, but I will be honoured to share the IG page in case you require it :)
Hey, you may not see this, but you did a video on protein and what's best, but there wasn't an insect protein. As it's something I've just got into myself, I was wondering what your thoughts are as there seems to be a lot of goodness in it.
I have finished your 12 week program and am back to full gym 2.0. Absolutely have loved all of them. PPL, Garage all of them. Looking forward to the next one. Thanks for everything, sir. In the famous words of Major Payne, “I’m still a shit sandwich, just not a soggy one.”
Ryan, your content is amazing. Can you explain something about diet. When it comes to raw vs cooked meat what should I use to calculate my macros? As a lot of food companies use water weight to increase the weight. It's something I need clarification on, or if someone can assist please 🙏🏽
Thank you
Calves-This and the crazy amount of lunges on leg days are the only things I sidestep in Ryan's science based program. My calves are the only muscles I don't have to spend time on more than once per week. 😂
Thanks for another good video sir! Something you may like that I tried today is sissy squats but wait there’s more… go as low as you can before touching the floor and start 2/4 or 3/4 repping. Omg pain omg it hurts so good!
As a fellow English Bulldog rescue from Arizona, that's a good looking dog.
I am an analytical chemist who studies tryptophan metabolism as it relates to congenital heart disease (so not related to musculature) and doing LCMS at home blows my mind. If you haven't already, look into validation studies for each amino acid. You may be able to multiplex it into one assay. Very impressed in this endeavor!
One tip to count real seconds :
count each second 2 times, like :
one-one two-two three-three four-four etc if you say them at normal pace, each second is accurate. i don’t know if this is clear sorry
Is it the standard to no longer focus on feeling a strong contraction at the end of each concentric? I remember when "squeeze the chest" used to be a common cue to give for presses
Ever try to go all body weight? Push ups dips etc? It works better than routine lifting with weights.
The smith machine is great. Keeps form and is safe.
You can build great calves by sprinting. I max out when I dabble with calf raises.
He is funny. Well worth watching. Gonna buy a garage training tomoz
No one:
Ryan: A! E! I! O! U! Y!
Hey Ryan. That amount of commitment to the research you put in is incredible. Just to make everything you do work the most efficiently. And the best part of it is you share it with everyone. And it’s kind of you, but thanks, we don’t need any farts in the bag 🤣🤣🤣
Thanks for sharing all the knowledge, it helped me massively to actually looking like I’m working out instead of pretending I do. 😎
Now we know why you tore your soleus! 😬 But everything else so clutch. Amazing tip on elbow positioning with incline bench!! This took all the strain of my shoulders. Unbelievable. F-in’ unbelievable.
Annnd it’s my chest day tomorrow, it’s like he knowwwwws
Best channel ..
Wouldn’t flaring your arms out so much on the first two exercises cause major shoulder discomfort over time? Feel free to correct and inform me if I’m wrong.
ofcourse you post this when I'm on vacation
Ok and?
And ovulation.
You can still workout on vacation. If you don’t, you’re not really serious about lifting and just quit now
LoL pick up your partner and curl them
I'm a YMCA guy. Good thing about vacations are any YMCA will let you train for free with active membership
I apologize for being nitpicky but Soleus is mostly active during seated calf raises-gastroc not so much, standing calf raises will actually stretch gastroc more and make both muscles work together. I usually do 3 pre-exhaust sets of seated calf raises (2 straight and one drop set) followed with 2 standing calf raises (2 straight sets and one long drop set of 5 lowering of weights).
Ryan would you be willing to try workouts in lengthened muscles only? Partial ( half reps ) reps only?
That’s Ryan Humiston! Awesome workout videos. Dudes a nut. lol. Love him!
Great information Ryan
5:19 I find the smith machine incline press feels so awkward, more awkward than a standard barbell press 😕
How so?
What do you think about the Bring Sally Up push up challenge. I do 4 sets at the start of my training. But I only managed to 1 min and 27 secs first set. And about 25 seconds 2 and 3 sets and the last set I try to as many as I can for the complete song.
That is a gorgeous puppy!!!
The post-set stretch via DC training about 20 years ago was great, and still is 👍
Super interestin! some of these exercise choices I know I would find really hard on my shoulders. What do you do for shoulder health? The deep stretch on the dips would get me bad as would the elbow flair.
Can you do a sensor test for hollow body pullups, and when using a resistance band to assist in holding the hollow body? I've been experimenting with a band and it seems to feel like my lats are engaging way more in that position than doing an unassisted pullups, vs activation in my shoulder girdle muscles.
Finally somone who agrees with the need to train anterior delts if you train your chest correctly. I have always done chest correctly and my delts suck!
Ryan,
Do you only do the incline? I would think that would mostly target the upper chest. My routine I pyramid a flat bench, then pyramid inclines an finally pyramid declines (those are my bench exercises). Would I get just as much out of just doing the incline? It would speed up my chest and back day like crazy. Currently chest and back are about 2-2.5 hours. BTW... definitely going to give that stretch a shot. My anterior delts cause more issues than I care to speak on. Oh... and it sounds like you have your vowels down (sounds like when straining you are saying A- E - I- O- U.... hehe).
Watching you do the smith machine incline. I wonder what you think about the vince gironda Gallatin bench press
Sir , could you do a scientific analysis of the rogue Cadillac bar neutral grip, how much a hits chest rather than the traditional grip thank you
I remember Mike Mentzer talked about the elbows years ago .. I realise he was a genius year after year
What did he say about the elbows?
@grunge-mb9sb he mentioned that you have to flare your elbows in order to put more tension on the chest muscle. And he explained the physics behind it. I'm sorry I can't provide you with the video, it was long ago.
@@YeshuaDavidsonbut it’s terrible advice for the average lifter. Flaring the elbows is a key reason why people mess up their shoulders doing press motions with a bar.
@@YeshuaDavidson Its all good, I have found that flaring my elbows does indeed put more tension on my pecs and doing the opposite I feel way more delt activation, thank you for the response.
I flaired elbows for decades but would periodically have shoulder issues so I switched to 45 degrees. Stopped shoulder issues but also reduced upper chest. Almost 70 now so I'll probably keep them tucked and keep doing exta upper chest work, less risky. Keep in mind that world class body builders have large, strong tendons and might get away with more than the average guy. Listen to your body
The only thing that matters is “your own anecdotal experience “. I watch, read, tried many variations of lifting techniques. Some trash can. Some gold star. What’s non negotiable is your blood work and exams!
I thought flaring your elbows straight out can cause osteolysis of the distal clavicle (weight lifters shoulder), or am I a dumb-dumb?
He explains that in another video called "This 100% works!".
Shoulder snap city!
Hey there big man! New fan and follower here. Great content!
Ryan, what company are you using for your testing? I want to do a methylation and nutrients test.
So I’m not the only one with this calf ritual, been doing this for quite a while. Fully agree with smith machine work, besides, it’s safer when your rotator cuff is 40 %torn. Cheers
I’m kinda new here
I love this guy for his comedy
Haven’t seen him on any podcasts
However
He knows the fuck what he’s talking about.
But, has he mentioned at any point where he got all his money to provide us all this beautiful funny delicious content?
Tried the 20-30 second pauses yesterday with my dumbbell incline bench presses. I got a full 20 seconds first set, 15 2nd and 12 3rd. My chest is fucked today. Definitely going to make this a normal practice. I’ve done 5 second pauses before, but this was much better.
Did hold it in the stretched position for back and chest lately like you said and it was very effective, I even made my shoulders sore without training them.
With cable rows and lat pulldown it's of course easier to hold the stretch than on a bench doinf chest
Found my new favourite TH-camr hahah
Watching this all over again.. 2:15 under his breath.. ‘muthafu**er.. 😂
I heard it😂
Awesome video. What kind of rest time should I focus on
Dude, were you listing the vowels when you were doing the seated cable fly? I was just waiting to hear "...and sometimes y" grunted out
that's what i was going to say ha
I'm curious about the impacts of a high elbow flare behind the scapular plane on the AC joint. I've heard this can be problematic for the AC joint over time. But I've just been taking it on faith.
Ryan mate the sounds you make are like a man being anally invaded for the first time which takes me back
Mobility Warmup NEXT PLEASE!!
Ryan, I have a tear in my labrum in my shoulder. Do you have any suggestions on tweaking my chest workout trying not to get surgery
OK as for calves the best stimulus is to be in a bent over hack squat position lengthening all the connective tissue from the glutes to the heels of the feet than rep out from the stretch portion to sixty percent of the contraction portion of the movement. Have a look at rugby players calves especially the players who are bent over in a scrum attempting to drive the opposition backwards. Hope this helps👍
Training the chest alongside the back is correct, but it should be considered part of learning what works best to build balance. Therefore, more control during time under tension and deeper stretch.
I know this is a fitness based channel, but please show your dogs more. They're adorable
we all need a bigger chest
edit: is it just me or we all need a bigger ballsack?
I sir do not. I'm doing well in that department my ball sack I will take an increase in it's partner tho. 😂😂😂 my chest is so so.
I have an enormous sack but a small chest. So no....I have no idea how you feel.
@stinkyham9050 its OK buddy we are here for you
Notoriously large sack ngl 🤷 working on the chest. But still nice tibbies
You’ve really made some gains in the last year. It’s actually noticeable and impressive for sure. Congrats to you for the triceps boi!
I love the programs!
I spent 60-90min a day on my "bro split" trying to chase that burn. I shoot for 20 sets to failure on each muscle group. I feel like anything less I just don't feel it😢
I want to double down and hit 2 muscle groups a day but an hour for each one is a b****!
(I also do Cardio and martial arts on top of that)
A 30 minute would be amazing! 🤩
Another great video! I know you probably can't respond to every comment but would love to hear any advice you might have for someone with lower back issues, mainly disc bulge?
Great Advice, BUT the best part of the video, seeing the rescue dog. He needs a name, and a permanent home on every video from here on out. LoL 🐾
since you told ppl drag curls arent a good exercise will they be removed from prior workouts that are still being sold?
A-E-I-F. I love these videos!
Muscles are like batteries; they contain various chemicals just like a battery does. To trigger muscle growth, you need to deplete this energy within a set. So, should you perform the set slowly or quickly? As long as you maintain proper form and deplete the energy, it doesn't matter in terms of muscle growth. However, performing exercises quickly, especially with heavy weights, increases the risk of injury. You should select an appropriate weight to deplete the energy in the muscle. You can use the Epley formula for this. For instance, if your bench press PR is 120 kg, you can trigger muscle growth by doing 4 sets of 6 reps with 100 kg. However, starting the exercise with 100 kg poses an injury risk, even if you’ve warmed up. Therefore, I always recommend starting exercises with high repetitions. 12 reps can be a good starting point. Calculate what weight allows you to perform 12 reps equivalent to your 120 kg strength using the Epley formula, and increase the weight by 10% with each set. Your working sets should total 10, with 6 sets for warm-up and cool-down. Adding the FST-7 technique before cooling down can be beneficial and may prevent muscle soreness the next day. For FST-7, do 7 sets of 12 reps with a weight that's 40% of your max strength. If you understand and design your workout according to these instructions, I guarantee you will see results in a very short time.
You’ll be in the gym all day if you’re adding all that sh|t
I do the same regarding Calves as mine are piss poor, even a 5 to 10 minute step warm up to get the calves raise at a steady pump, rotary is my next warm up prior hitting the upper body, top man
Lets go.... Good stuff!