Total Gym 20 Minute 1 Set to Failure Workout (Upper Body)
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- Опубліковано 27 тра 2024
- My first sliding bench training (total gym) workout in 6 months. This is an upper body follow along workout, with 8 exercises, and 1 set for each exercise to about form failure.
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0:00 - Intro
1:47 - Attachments
3:11 - Workout Start Exercise 1
6:02 - Exercise 2
8:39 - Exercise 3
13:26 - Exercise 4
15:03 - Exercise 5
16:43 - Exercise 6
18:08 - Exercise 7
19:36 - Exercise 8
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DISCLAIMER:
Hybrid Resistance UA-cam channel is not responsible for any injuries, illnesses, or death sustained from following the exercises demonstrated or fitness advice discussed in this video. By following the information and performing the exercises provided, you are responsible for any and all injuries sustained. It is strongly recommended you consult your physician before starting any exercise or diet program.
Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide, I may receive a small commission. Please know that I include affiliates that I personally have investigated / personally use and feel that they would be of value to you. There is no additional charge to you! Thank you for supporting this channel so I can continue to provide you with free content each week - Фільми й анімація
I'm really glad you made this video. I've been going through a lot this past year; two herniated discs, a vertebral stress fracture, and not being able to walk or sleep in a bed for nearly 10 months. Before all that, I had purchased the Total Gym XTreme (cheapie cheap Amazon model, but came with all attachments) and started watching your channel. Now...I can actually participate without cursing existence and wanting to die. 🤣🤣. Long story short, I feel like crap...but I feel great too! My spine still needs to be stretched daily, and sometimes there is a bit o' numbness in my toes, but it is lessening. Doctors said it was stenosis and...and....SEDENTARY lifestyle. I was supposed to undergo PT to see if I could avoid surgery. Couldn't even get up and or walk to go there. They told me without surgery I'd never walk again. 😨😨 I didn't want a surgery. Finally, I got tired of being sick and crippled, so I bought a pullup bar and starting stretching my spine. Two weeks later I could limp around, 2 more I could walk with moderate pain. Started hitting the total gym, taking tips from your numerous and wonderful videos, and eating very healthily and watching calories (for me the more the better) and here I am now. I've put on 7lbs of what I assume to be mass since Feb 05 2024. Well, I mean...I'm no fatter, and the veins are bulging and look like bungee cords all the time.🤣🤣 I can walk entirely pain free, I can jump, I can run, I can do taxes with the wife, etc. 🤣🤣💯💯I even started helping my 16 year old son. He's progressing just as well. We're not strictly TG either and use dumbbells, barbells, and the Isometric strap thing. While the TG may be lacking when it comes to legs, it's a damned fine machine and anyone can certainly get fit from using it. Thanks for what you do!💯💯💯💯💯💯💯💯
As an aside..it was almost too easy to bounce back once able to walk in terms of muscularity and definition. The muscle just seemed to layer on quite naturally. I read something about this being a side effect of developing muscle memory and nuclei or something. I'm no academician, but it seems to be true as I was always a fit young man. 42 now.
This is up there as in one of the best comments of the year my friend. Thanks so much for writing this motivational fitness / health story. No matter where anyone is at, there's something to be learned in what you wrote. Thanks again my friend!
Level 7 Elite Pro: 43, 43, 50, 19 (2&1/4"wide resistance band), 11 (band), Level 5 for inverted lateral: 19, Level 7: 21, 20
Dog-sitting for sister - so didn't have time but figured this dog would provide Upper body workout. Sure enough - third walk and dog refused to go back in the house. So I lifted the 80 lbs and carried up the hill - about 100 feet. Just like the Primitive Fitness training.
That's some Rocky 4 training right there.
@@hybridresistance I lost 3 pounds in 3 days! He chewed through the harness so it barely works. hahaha.
@@hybridresistance Mike - been doing outdoor work now - so just did 50 reps of pushups!! I'm at 212 lbs - so I definitely built muscle from the Total Gym upper body sessions! Thanks!
i fell off for a minute moving back to philadelphia and getting situated, and this video just refueled my mind,those slow motion reps are the ticket to building solid muscle,then on top of going to failure with a negative,we definitely appreciate mike...the man is a professional at his craft💯%
Thanks so much Elad.
That was AWESOME!! I'll do this tomorrow as my new Upper Body day for your core training program. Thanks so much Mike!
you're really good at getting off the inverted board fly. hahaha. I had to learn the trick - instead of sliding backwards.
Nice for HIT training. Good job Mike.
Thanks Lou!
I find that the HIT Training really works for me and also need to say that this channel is Awesome and has been beneficial for me.
My 2nd set of Lower body Skeleton training squats 20 reps had the 2&1/4" resistance band added - WOW - at Level 6 on the Elite Pro Total Gym - definitely an intensive set burn!!!
Great to hear!
@@hybridresistance Thanks Mike - is your primitive home fitness t-shirt 100% cotton or 50% blend? I would have to get it bigger since cotton shrinks. Also I've gained weight from my "mass gain" supplement and 3 eggs a day. hahaha. Still I'm also gaining muscle so no complaints. I figure this summer drought might threaten the food supply - last summer was close. So better to have fat to get me through a famine. hahaha. thanks
I actually kept track of my reps for the 1st time: 25, 31, 50, 15, 11, 15, 15, 15. at Level 6 of Elite Pro and then I added one 2&1/4" resistance band when you added resistance.
Thanks for sharing that!
I didn't get INverted that 1st on the flys. hahaha. nice being upside!!
you really gotta fling your back up to not slide back down when getting off the bench inverted! hilarious
AWESOME!! feeling the cardio and pump! sweat
Great to hear. Thanks!
Always love new content from you.
Thanks Mrs H
I'm going to try this Mike!🙂👍
Thanks Jay.
Awesome video - full of technique info 💯 great job, Mike
Thanks as always man.
Heck yeah! This is what I've been waiting for! Love it 💪😎😎💪
Appreciate Brandon
still burned out! 3rd time - added more reps. thanks
Another Awesome workout video Mike, how about a HIT workout involving dumbbells as I have my Power blocks.
I make that down for sure.
35, 35, 58, 20, 12, 18, 18, 18
I don’t know why, when I do the chest press with elbows in tight to my side I have much greater tension on just the chest.
Can you make a cardio workout please?
I will look into that. I believe I have done some though in the past as well.
I have the weider total body works, i've kept it in good shape and its still really stable.. Anyway... I've tried to vary the bench press so many ways... watching your videos but it still feels way off and never really hits my chest well.. However chest flys work great along with a lot of other upper body stuff for sure... I use it as cable machine surrogate.
There's a few minor tweaks that one can do that's hard to convey in a short video, but I'd say it's also common when you work with people in general to really engage the chest with other modes as well. Feel free to email me if you want as well with more questions on this. One simple recommendation (with any exercise on these machines) is just to jump off the machine and use something else for that body part. While you can for sure work your legs on these machines, I've essentially retired doing anything legs on here because there's just better options with other tools at my disposal.
Would these workouts work in a wheelchair
Where there’s a will, there’s a way!
That's a question for a physical therapist who can design a program to meet your specific needs. Perhaps you can do a specific search on wheelchair workouts.
It’s hard to say on that one. I do know of a few people that simply struggle to get in and out of the machines.
I went up to Level 7 on Elite Pro so less reps. hahahah
Can you really build muscle with this style of workout on a TG?
I personally wouldn’t just stick to this style of working out with these machines. There’s a bunch of variables, but I would just treat this as another tool in the toolbox.
Mike. Hello. I love your training videos. However, this one has a horrible music soundtrack. My wife was upstairs while I was on second floor listening to it and she started hollering down the steps "Turn that awful noise down!" It is bad. Please lose it. But, thanks for all the great info in these vids!
I appreciate it Daniel, for watching, one of the reasons I don’t make follow along workouts that often is because the range of music preferences all over the charts. Some people actually write in asking me what tracks I’m using because they like it so much and others like yourself don’t like it. and even though I pay for this music service, there are a few songs that I can think of that would fit most individuals preferences. I personally wouldn’t listen to this while working out, but I do know most people would not like my workout preferences either
I generally encourage people to just turn the volume off if they don’t like music and for the most part, I try to keep the music lower.
Super slow range cadence is normally 5-15 seconds. Most people use 10 seconds. Longer than 15 seconds the reps becomes start , stop start... (segmented) not good.
For most exercise I use 10/10, for some reason on the TG I do 8/8.
I do SS as 90+% of my exercise protocols. FWIW.G
Single set to failure.
Yes, I wouldn’t consider this super slow at all. Probably a little personal preference, but I couldn’t do much slower than this on a total gym. Just just starts to feel a little weird and I feel it more in auxiliary muscles.
@@hybridresistance Great stuff, as always. I use a metronome set to 1 second beeps to help me with the SS cadence, if the second sound like "tick" the least one sounds like "tock". And as I said I usually use 8/8 and sometimes 10/10.
I enjoyed seeing you go old school, back to the channels roots, with this session.