Exercise At Home

SuperHuman You says:

Missed my video from this morning that has stirred up some controversy around the bench press? Its a MUST WATCH before your next chest workout. Go here next Superhuman Fam! https://www.youtube.com/watch?v=ynnPdOlE1-g

THE JUAN AYALA SHOW says:

Starts at 1:47 YOUR WELCOME

mike Arias says:

Just found your channel love the content man keep it up 👍🏽

Mike Seńor Swole Barnett says:

Favorite gym gear is Walmart shorts and tanks, with Chucks

Wayne milne says:

wait how did u know I do chest on Monday

Daniel Holt says:

The science of Bulgarian:

Lifting everyday, Bulgarian lifting:

https://www.youtube.com/watch?v=c1oQC8PpE4Y

https://www.youtube.com/watch?v=V03rfjSOWS0&app=desktop

Here's the New Age HIT and HVT guy. His girlfriend is a PhD I like to watch both of their channels. He did put together an effective system I like and I created phase shifts long before. He mixed HIT and Bulgarian lifting together at full body a day 3-6 days a week. The other difference with his HIT than on average besides Bulgarian is that he has 3 sets a lift. He also has a beginner routine to work up to his HIT full body 6 days a week routine. I compiled my most recent articles before watching any of his HIT videos, and I made no changes to any of my articles. My articles and comments are always set in stone. He and his PhD girlfriend have a good energy. We're like in the same collective consciousness pool I noticed with certain people on the web and YouTube years ago like Matt Stone, Clarence Bass, Scott Abel, and others. Some of them was from over a decade ago, some of them it's more recent.

https://www.youtube.com/user/icecream4PRs/videos

https://www.youtube.com/channel/UC4gDYbCEIb69uvFmCX5Lyuw/videos

Here is a key video of HIT from Jeff Nippard:

https://www.youtube.com/watch?v=_jD2WvvP0Jw

His HIT workout routine:

https://www.youtube.com/watch?v=nxisr1AalNc

I talked about HIT with the ideology to mix it with Bulgarian training but a lot of people may like to go straight to modified Blood and Guts full body routine close to failure 3 sets a lift at first (Blood and Guts is really high volume training). HIT is good for going back in weak point training for 10 lifts, 1 set a lift, a full body routine 3-5 days a week. Their body plateaus at it at 3 days, then they go 5 days, at a plateau go back to 3 days to see if lifts get stronger.

Then switch to 5 sets a lift at 10 lifts, 5 sets a lift, 50 sets a day for 3-5 days a week. This is the Bulgarian principal to program a much higher recovery and programs a steroid effect of muscle fiber growth science by going full body 5 days a week gets into only for Bulgarian lifting.

This science is true for athletics which is why athletes do the same workout full body routine 5 days a week and training athletics full body 5 days a week, as it builds specific muscles to their specific athletics of the muscles they work everyday. 7 days a week is not recommended and the body will break down at 7 days a week which is the weakness of how Bulgarian is taught.

In HIT or HVT the person wants to go to 30 rep max sets (slow twitch muscle fibers) each set close to failure first also with dumbbells and machines. Then they can adapt quickly to 12 rep max sets close to failure (each rep is 80% of 1 rep max), and 4 rep maxes close to failure (each rep is 94% to 95% of 1 rep max). 12 rep maxes are best known for that muscle hypertrophy appearance in Type IIA muscle fibers, but 30 rep maxes really program coordination, strength, endurance, healing, form, and recovery. 4 rep maxes are best for total strength in Type IIB muscle fibers.

Workload and total accumulated weight lifted when added in all reps and sets of a 30 rep max are really high. Why not 100 rep maxes? 30 rep maxes is about the heaviest range for slow twitch muscle fibers, any higher reps than that just takes longer and doesn't challenge the strength load. 12 rep maxes get the most muscle hypertrophy compared to 6-8 rep maxes. 4 rep maxes are better for total strength than 1 rep maxes.

A calisthenics alternative HIT workout is also good but calisthenics to this degree is harder, so many may need to do good with weights before going to calisthenics months or even years later depending on what level of experience and muscle development they are at. Do calisthenics separately than weights, one or the other in separate phases. Calisthenics to this degree is more thorough than how calisthenics is practiced by most.

I've gone near to failure every set and was able to get it to where I would have 5 even sets a lift of a HVT 200 set full body 5 day split routine. It didn't start out consistent, I worked up to it such as 30 rep maxes. Then I could lift as heavy as possible of 12 rep maxes close to failure for 5 sets straight a lift. It didn't start out even like that, so my last few sets in a 30 rep max would get weaker I started out light anyway but as I go back to those lifts the next week they improve alot to where they eventually equalize. It took some months but the lifelong progress is so much quicker and so much more efficient.

That means go strict as non-cheat lifts, a lot of pros and big athletes will use momentum and cheating on all of their non-cheat lifts and make it look natural which cheats them of what the movement really has to offer. They have a lot of injuries. Because it's done this way this often, even most advanced lift like this and don't know proper strict lifting and what it offers they have no idea of it.

Additional videos:

https://www.youtube.com/user/SpitThatReal/search?query=Daily&app=desktop

http://www.bulgarianmethod.com/

https://www.youtube.com/watch?v=SWOm-1mIE6A

https://www.youtube.com/watch?v=wPRm8rPMWgA

https://www.youtube.com/watch?v=7M8znHkBAZw

https://www.youtube.com/watch?v=ZzicK-UDJd0

Jeff Nippard's other recent HIT videos:

https://www.youtube.com/watch?v=eTxO5ZMxcsc

https://www.youtube.com/watch?v=GSxY7xMsaOE

https://www.youtube.com/watch?v=Mja2fDwYA5s

13-14 lifts

1. Calves/ Calf Raises *

2. Lower back/hips/glutes/quads/hams/ Hip Thrusts*

3. Upper abs/ crunches or ab machine or ab twists

4. Lower abs/ leg raises

5. Neck/ neck bridges or neck machine*

6. Grip/ weights with grip machine regular grip or reverse grip or hammer grip

7. Shoulders/ dumbbell shoulder press or clean and jerk – also reverse grip *

8. Forearm/ wrist curls or reverse wrist curls

9. Chest/ dumbbell incline bench press or dumbbell bench press or dumbbell decline bench press – also reverse grip *

10. Tricep/ dip machine

11. Bicep/ preacher curls or dumbbell curls or hammer curls or reverse curls

12. Upper back/ pullups or pull downs – also reverse grip *

13. Lats/ heavy T-Bar rows or cable rows

* or lunges as second priority, third priority is deadlift, and finally squats or hack squats. Leg Press comes much later. Those alternative movements focus on certain areas moreso but for HIT stick to one lift a body group. You can add another lift to work the lower back if you don't do hip thrusts, which is the lower back extension machine.

*You don't have to do neck every time the neck can get really tired. Do the movement, plateau at it, and take a break for some workouts.

* You can also grip bar wide, regular, or narrow for shoulder press, bench press, and pullups/pull downs, regular most of the time, for bench press narrow grip is thumb distance grip from the center divider of that side, wide grip is gripping right outside of the outward divider. For squat or deadlift you also use the wide, regular, or narrow stances. Narrow has an impact too it's just narrow kind of odd but doable and a new challenge. Wide is sumo stance study Stephanie Cohen youtube videos on sumo deadlift and sumo squat. On squats go ass to grass if you can. Leg Press has 3 stances too just figure out footing without hurting knees. Going higher focuses on hams, going lower focuses on quads.

At 14 sets this takes 19 minutes to complete. A superset session would take 10 minutes to complete. A circuit would take 5 minutes to complete.

At 70 sets this takes 94 minutes to complete. A superset session would take 47 minutes to complete. A circuit would take 24 minutes to complete.

A 87 set full body HVT Blood and Guts modified routine I created would take 116 minutes to complete. A superset session would take 58 minutes to complete. A circuit would take 29 minutes to complete.

Only go ass to grass if you can do it parallel otherwise it defeats the purpose. Only go as low as possible at parallel. It could take months to get to ass to grass, and if you can't get to ass to grass what really matters is quality depth at parallel.

Further reading of some different routines, supplemental work, nutrition, and supplementation also read all of the comments:

https://www.facebook.com/danthemanholt/posts/10221253028701253

https://www.facebook.com/danthemanholt/posts/10220247362240220

https://www.facebook.com/danthemanholt/posts/10220093615356644

Greatest strength feats of men and women mentioned in these:

https://www.facebook.com/story.php?story_fbid=10220929940024238&id=1412783638&refid=17

https://www.facebook.com/danthemanholt/posts/10219134147250541

Daniel Lock says:

Nice , I did some of these and already felt my chest activate a good pump

Leroy Bradley says:

Question, hand placement is at chest level or shoulder? Looks like chest level, wanted to verify… thanks

Simon Forinton says:

Wow just did a quick 20 like this and it hits the upper chest hard but also hits my front delts like crazy. EDIT: absolutely amazing tho dude, best upper chest activation and i've never seen this one anywhere. Stopped feeling the delts when i don't lock out.. (re-watched must have missed that part.)

malcolm adderley says:

TRUE FACT: HE CAME UP WITH THE WALL WORKOUT AFTER A BENDER AND STREAMING OLD AMERICAN GLADIATOR EPISODES!!!!!!!!!