0:13 Squat 0:46 Bent Over Row 1:37 Overhead Press 2:28 Romanian Deadlifts 3:07 Chest Press 3:56 Chin Up 4:15 Chin Down 4:33 Calf Raises 5:20 Tips 5:55 Tempo 7:05 Reps per Set 7:28 Progressive Overload 7:47 Rest Periods and # of Workouts per Week
Hats off to the slow and controlled cadence you use, I work out that way myself and can't figure out why anyone would want to move explosively and run the risk of injury.
First time I have seen you lying with shoulders on the step to do chest press with the bands, which I already thought of this myself (though not tried it yet). Do you have a second step to use to make a T so you have something under your back which might be more comfortable to lie on?
Yeah I was just putting it under my back without the step platform, but I found this wasnt too bad (at least for me) and gives more pre-stretch in the bands. It doesn't work with the bar though.
I can do just barely over 50 pushups on first set. Then notice it's extremely difficult to hit even 20-25 the 2nd set. Should I lower that 1st initial set to reduce fatigue or aim for failure 1st set
Failure first set. I wonder how fast you are doing those reps, but you can stimulate growth in 1 set if taken to momentary failure. However if you need another set it should be less reps if the 1st set was done right. From there, keep aiming to add a rep each workout or add weights in a backpack or vest to reduce how many you can do for progressive overload.
Loving your content, do you have an chin-up/chin-down variation? I only have dumbells. Also wanted to ask if you have any streching video, I couldn't find one in your channel.
For the chin-up/down, do you mean without an anchor point overhead? I normally anchor the bands to my door using a door anchor or my Crossgrips and pull down (or do pull-ups when using bodyweight). If you don't have that anchor point, you can do bench over rows and if you keep your hands pulled near your waist, the lats will still activate well. The higher up your pull with your hands (more towards the chest) the more the upper back is worked. For stretching I do not. I don't really stretch, I just take the first exercise in the workout and do a couple warm-up reps with bodyweight or 50% of max load to get the blood flowing, my form in place, and tempo down.
The method you use to do resistance band squats with the jhooks is better than using the x3 bar to do them, thank you for being innovative and sharing unique ways. I learned about the Geku Bar, J-hooks, and the step platform from your channel, and they are so worth it! I learned about them from your channel even before I knew about the X3 system! Once again, thank you for being generous enough to innovate and share with the rest of us. I was wondering why you haven't fully switched over to the Geku bars, and why you still use the harambe bar?
I'm using the GEKU bar only right now for my 3 month test to see how it holds up. I don't have the harambe bar at this time, but my old bar was the Innstar Resistance Bands Bar and some triangle links. So far I love the GEKU bar and if all goes well, I will move to it.
Thanks for another great video. Can you make a video about how you prevent injuries when you workout? I have stopped working out for a while due to my knee issues.
I can cover it, but mostly comes down to picking the resistance appropriate for you to do a workout in 5-10 reps, while keeping form, in a rep speed that reduces momentum and acceleration forces. This way the joints don't take a ton of immediate stress, but allow the muscles to be recruited to handle it sequentially as you reach failure. I also never fully lockout any position so the muscles do the work.
Just did this exercise routine with my bands. Loved it. Question though. The squat and the Romanian deadlifts look very similar. What's the trick in technique to make them unique?
The squat focuses on knee flexion while the Romanian deadlift is more hip flexion. I still bend my knees a bit in the RDL, but "lock the knees in place and just try to bend and extend at the hips. I hope that helps!
Reverse Grip Bent Over (or chest supported) rows. If you pull closer to your waist you will target the lats a bit more. Can be tough on the lower back if you also have bent over rows so I like chest supported (if you have a bench for it)
The Rogue Monster Bands actually not fit with overhead presses and triceps extensions with the step and the Innstar bar. I would say, the stretch is only okay for doing biceps curls or front Squads, but going more up, makes the bands tear down their layers. Did you experience any micro tears on the undersun bands doing the overhead presses or triceps extensions with the setup? Im 187cm tall and wondering if it would make sense to order the undersun bands. I think you said in some of your videos, that you are 180 cm tall. So would 7 cm more cause the undersun bands tear down doing overhead presses or is there still tension free to go more up? Your opinon would help me, if I should order them or not. Until then I will do my overhead presses and triceps extensions on the step sitting. You also have a good pre stretch there.
Mine don't have any tears yet (the UnderSun bands) but I would expect in time they will. The bands won't last forever so at some point I will have to replace them. I hope it is a while, but you never know. Unfortunate to hear that the Rogue Monster bands started tearing already for you. How long did you have them prior to testing the setup?
Its been 2 months of use. They are of good quality when I got them and they have a very good hard tension profile. I noticed, that the bands were sliding through my triangle hooks when pressing up and I think thats why the tearing up happend. I have ordered other, more rounded triangle hooks, because mine were the same size as yours, but they were a bit flattend in the edges and maybe thats why the bands were sliding. Im gonna check if it makes a difference with my new hooks and gonna let you know!@@GamerBody
So Im not using the Rogue Monster Bands anymore. They are more stiff than Undersun and other brands, but in the end its just how you control the tension throughout the range of motion. The Undersuns are more stretchie and slide way better under the platform. The Rogues ones always were sticky under the Platform and get micro tears using it with the plattform. I still use them for some Chest Pressing movements and Leg Presses, but the Undersun Bands are the way to go. Would you say, the sunpow is as stretchie as the Undersun? Im having a buddy who is willing to buy the same setup as me (so as you). Im pretty satisfied, how well the system works compared to the way more expensive options out there in the market (Harambe, X3). Im building more strenght and muscle mass since using it for already 1 year and 3 months. First I was using the bands just with a door anchor on doors standing, but it was not so good for progressively overload. Having a platform and Bar is the way to go!
Yup, my exact plan right now uses all exercises in this video and I picked a similar one on Speediance (use the bench though for things like chest press). Note, the only one that isn't really there is the Calf Raise. You will have to do it yourself as the cables don't move far enough for the machine to register a rep. I do calf to shrug so it moves a little more and registers it. So kind of a calf > shrug exercise.
@@GamerBody Thanks for info. I think you could do calf raises in free lift mode. It might not register like you said but still the tension is there. Will try this after my Vacation. I was using the push/pull/lower body/ rest and repeat split. They just added those workouts at the end of April I think.
Yes, you can do them in free mode and/or and make a custom exercise (if you have the membership). I do a mini squat in-between to get the cable to pull far enough and register a rep. So not a direct calf raise, but gets the job done.
@@GamerBodyI found that now the Speediance measures your range of motion. So in set 1 of calf raises. About half way through it realizes your doing a short range of motion. So in my first set it took about 4 to 5 reps then they started to register. After I paused the weight to rest. The second set every rep was counted.
This is really similar to what I do. On week 5 of jay vincent. He doesn't like bands but I do from X3 background. Tried doing it in the gym it was just too intense for HIT for a HIT noob. Do 2 workouts split the full body into 50/50. This is perfect for the joints and muscle is growing great with a minimalist approach for a busy life
hi, love your content as I've just bought some cheap(ish) resistance bands from amazon and i like them... quick question tho, what's your thoughts of the bands losing elasticity over time - short term (like when you wash a shirt for the first time and it shrinks - can they lose some elasticity after a good first stretch?), and what about after say a year of 2-3 times use a week?
A decent pair of resistance bands shouldn't lose elasticity in just a couple weeks. As long as you are going to failure with them you will activate all of the muscle fibers enough to stimulate growth. From there, eat for health and rest for recovery.
@@GamerBody yep, you have a point, but i bought 2 sets of cheap fitbeast band sets (200lb resistance, 100lb per pack..) and i enjoy them, initial thoughts is kinda when you stretch a balloon before blowing it up to make it easier to blow up - that seemed to make it easier on my second time of using them... and also, maybe it's in my mind, but if i get 2x15lb and compare it to a single 30lb band, then i feel as tho the 2x15lb has more resistance... but i do love using them..!
@@TheWeardale1 It probably does. You can mix and match the bands for the "same" resistance as you can with plates. I would make sure you setup the resistance the same way each time to track progress.
I recently picked up a pair of adjustable dumbbells. I love them, but the only small issue is their bulk makes some exercises - particularly upper body - a little awkward to do with a parallel grip (IE, bells in the horizontal position). To help alleviate this and help improve ROM, I've started doing more of those movements with a perpendicular grip.
I'm trying to imagine the position in my head, but just watch the shoulders. It should be easiest with the positions I used in the videoif you have standard adjustable dumbbells.
When they closed my gym in 2020 I tried using dumbbells at home and after just 2 weeks I tore rotator cuff which took 6mo virtual therapy and and another year of resistance bands to recover. Now I am Leary of using dumbbells
Thank you so much for this program! Especially for your tips about the controlled cadence - crazy to feel how muscles can actually BURN so much... I've added some close grip curls and abs (using a wheel) though and I've always done 3 sets of each exercise so far but some weeks can be busier than usual which means sometimes I find it hard to keep up with 3 full body workouts. So I'd like to hear your opinion on that: - would you rather stick to the 3 workouts per week and sometimes do 2 sets only of each exercise? - or would you chose to stick with the 3 sets and sometimes do 2 workouts in a week? Just wondering which option is best :) Again many thanks and keep up the good work mate, it's awesome!
Either or really. Frequency will come down to "are you recovered" which depends on how hard you train during each workout, and your ability to recover (including how much you eat, sleep, etc) If you are going ALL OUT each set, you will need more recover time and rest between workouts. If you not, you can workout more often, but know you might not be sending a strong enough stimulus for the body to build more muscle (kind of the trade off). I recommend starting out at 3 per week as you can, and if you start to feel tired or you see a big drop in strength, move to 2 a week then reassess from there. I hope that helps.
What about banded pushups instead of the chest press? I find the standing chess press is difficult to activate my chest for some reason. If I did banded chest press I can hit my chest and increase the bands over time for progressive overload. Thoughts?
It is fine, but I don't like them because of how the bands go across your palms. If you have some other way to make it more comfortable, and you don't go too low (removing resistance from the bands) it is fine.
I would keep the chin-up and just add in biceps curls and some type of triceps extension at the end of the workout (before the calf raises, but after the chin-ups).
I have the IronMaster Super Bench Pro with pull-up attachment that I like to use, but you can also use a door anchor if you don't have any other place to use.
So this is a modified X3 workout program. I like how some exercises are better with the books and some with the bar. X3 is too rigid to force the bar on all workouts imo. I like the one set to failure approach with resistance bands though. I work my ass off for 15 min then go make dinner for the fam.
Close-grip (especially if you have a bar). Also, standing (anchored) skull crushers... Also, standing (anchored) tricep pushdowns.... seem to be nearly as effective as gym movements
Works better with the platform for me, but if needed, feel free to add in a triceps isolation exercise. It will make the workout longer, but may help if you aren't seeing results from just the chest press.
Pull-up (and variations) are one of my strongsuits. I am not good at most pressing exercises though. It is something that takes me forever to build. Im not sure if it is just genetics or what.
Great info Darrik! Have you ever considered purchasing squat wedges? I bought some a few months ago online and use them in conjunction with my band set-up. I've never felt more quad activation.
@@GamerBody I was looking for an alternative to an expensive foot plate and I thought those foot plates had room for movement underneath them, so the bands could move freely
@@Sharetheroad3333 There is a small cutout on the ends of the platform the bands are put into. Something they design as a way to carry it I think, but works perfectly for slotting in the bands to keep them in there.
Only if you feel you truly hit failure. I normally do a 2nd and 3rd set because without a trainer or someone pushing you, it is very hard mentally to reach that failure point.
I wouldn't mess with bent over rows, the risks vs benefits is not worth it. They literally killed an old coworker of mine, I mean he died eventually as his back injuries led to other life threatening illnesses, it was a domino effect. I used to be a personal trainer. Yes, you could take this advice with a grain of salt as the evidence is purely anecdotal in this case. It's up to you to do more research.
In good form there are no problems with bent over rows. Seems to me this individual may have overdone it and was using too resistance for what he could handle.
@@offtherealm5438 The bent over row is not specifically a lat builder, it is a mid/upper back. The lats can be targeted more by pulling to the waist, but otherwise it is an upper/mid back exercise. There are other options, but bent over row is not dangerous IMO. You could do a chest-supported row instead, but the fear of the bent over row being dangerous is a bit overblown here unless you are going well out of your weight range. I do like a chest-supported row simply because it removes balance from the equation allow greater intensity and targeting of the back during the exercise.
@@GamerBody Kinesiology = The bent over row primarily works the latissimus dorsi (the large wing-like muscles in your back), the middle and lower trapezius, the rhomboids, and the posterior deltoids.
0:13 Squat
0:46 Bent Over Row
1:37 Overhead Press
2:28 Romanian Deadlifts
3:07 Chest Press
3:56 Chin Up
4:15 Chin Down
4:33 Calf Raises
5:20 Tips
5:55 Tempo
7:05 Reps per Set
7:28 Progressive Overload
7:47 Rest Periods and # of Workouts per Week
I'm liking this routine, dumbbells are so versatile, lately I been finding myself using them more often.
Hats off to the slow and controlled cadence you use, I work out that way myself and can't figure out why anyone would want to move explosively and run the risk of injury.
Awesome to see the professional and personal growth here GB!
First time I have seen you lying with shoulders on the step to do chest press with the bands, which I already thought of this myself (though not tried it yet). Do you have a second step to use to make a T so you have something under your back which might be more comfortable to lie on?
Yeah I was just putting it under my back without the step platform, but I found this wasnt too bad (at least for me) and gives more pre-stretch in the bands. It doesn't work with the bar though.
Really helpful! Great full body template for a workout.
I can do just barely over 50 pushups on first set. Then notice it's extremely difficult to hit even 20-25 the 2nd set. Should I lower that 1st initial set to reduce fatigue or aim for failure 1st set
Failure first set. I wonder how fast you are doing those reps, but you can stimulate growth in 1 set if taken to momentary failure. However if you need another set it should be less reps if the 1st set was done right. From there, keep aiming to add a rep each workout or add weights in a backpack or vest to reduce how many you can do for progressive overload.
Great review
Loving your content, do you have an chin-up/chin-down variation? I only have dumbells. Also wanted to ask if you have any streching video, I couldn't find one in your channel.
For the chin-up/down, do you mean without an anchor point overhead? I normally anchor the bands to my door using a door anchor or my Crossgrips and pull down (or do pull-ups when using bodyweight). If you don't have that anchor point, you can do bench over rows and if you keep your hands pulled near your waist, the lats will still activate well. The higher up your pull with your hands (more towards the chest) the more the upper back is worked.
For stretching I do not. I don't really stretch, I just take the first exercise in the workout and do a couple warm-up reps with bodyweight or 50% of max load to get the blood flowing, my form in place, and tempo down.
Hi where can I purchase these handles for resistance bands
Do they have a specific name
Just subscribed 😊
These are the ACBEE resistance bands. You can get them here (affiliate link): amzn.to/3S6i1hW
Where can I order the J-handles? Thanks.
I just updated the video description with the links for the equipment. Thanks for reminding me :)
The method you use to do resistance band squats with the jhooks is better than using the x3 bar to do them, thank you for being innovative and sharing unique ways. I learned about the Geku Bar, J-hooks, and the step platform from your channel, and they are so worth it! I learned about them from your channel even before I knew about the X3 system! Once again, thank you for being generous enough to innovate and share with the rest of us. I was wondering why you haven't fully switched over to the Geku bars, and why you still use the harambe bar?
I'm using the GEKU bar only right now for my 3 month test to see how it holds up. I don't have the harambe bar at this time, but my old bar was the Innstar Resistance Bands Bar and some triangle links. So far I love the GEKU bar and if all goes well, I will move to it.
Very good. Thank you very much
I got the exercises part but do we do all of the exercises together during each workout or do we split each exercise to multiple days?
For the video, you can do these all in one workout. I have split them up a little bit in my weekly routine which you can see for free on gamerbody.com
great video and workout. Exactly what I was looking for. But is this more for hypertrophy or strength?
Hypertrophy, you will get stronger as well but the focus is mostly muscle building.
Thanks for another great video. Can you make a video about how you prevent injuries when you workout? I have stopped working out for a while due to my knee issues.
I can cover it, but mostly comes down to picking the resistance appropriate for you to do a workout in 5-10 reps, while keeping form, in a rep speed that reduces momentum and acceleration forces. This way the joints don't take a ton of immediate stress, but allow the muscles to be recruited to handle it sequentially as you reach failure. I also never fully lockout any position so the muscles do the work.
Look up Jim Johnson's knee injury book on Amazon.
@@GamerBody Thank you for the reply! 👍
@@offtherealm5438 thanks, I will look into it.
Just did this exercise routine with my bands. Loved it. Question though. The squat and the Romanian deadlifts look very similar. What's the trick in technique to make them unique?
The squat focuses on knee flexion while the Romanian deadlift is more hip flexion. I still bend my knees a bit in the RDL, but "lock the knees in place and just try to bend and extend at the hips. I hope that helps!
Hi, thanks for sharing this video, what would be your alternative for Chin-Up/Down if I only have access to dumbells? thank you!
Reverse Grip Bent Over (or chest supported) rows. If you pull closer to your waist you will target the lats a bit more. Can be tough on the lower back if you also have bent over rows so I like chest supported (if you have a bench for it)
@@GamerBody okay, thank you!
The Rogue Monster Bands actually not fit with overhead presses and triceps extensions with the step and the Innstar bar. I would say, the stretch is only okay for doing biceps curls or front Squads, but going more up, makes the bands tear down their layers. Did you experience any micro tears on the undersun bands doing the overhead presses or triceps extensions with the setup? Im 187cm tall and wondering if it would make sense to order the undersun bands. I think you said in some of your videos, that you are 180 cm tall. So would 7 cm more cause the undersun bands tear down doing overhead presses or is there still tension free to go more up?
Your opinon would help me, if I should order them or not. Until then I will do my overhead presses and triceps extensions on the step sitting. You also have a good pre stretch there.
Mine don't have any tears yet (the UnderSun bands) but I would expect in time they will. The bands won't last forever so at some point I will have to replace them. I hope it is a while, but you never know. Unfortunate to hear that the Rogue Monster bands started tearing already for you. How long did you have them prior to testing the setup?
Its been 2 months of use. They are of good quality when I got them and they have a very good hard tension profile. I noticed, that the bands were sliding through my triangle hooks when pressing up and I think thats why the tearing up happend. I have ordered other, more rounded triangle hooks, because mine were the same size as yours, but they were a bit flattend in the edges and maybe thats why the bands were sliding. Im gonna check if it makes a difference with my new hooks and gonna let you know!@@GamerBody
So Im not using the Rogue Monster Bands anymore. They are more stiff than Undersun and other brands, but in the end its just how you control the tension throughout the range of motion. The Undersuns are more stretchie and slide way better under the platform. The Rogues ones always were sticky under the Platform and get micro tears using it with the plattform. I still use them for some Chest Pressing movements and Leg Presses, but the Undersun Bands are the way to go. Would you say, the sunpow is as stretchie as the Undersun? Im having a buddy who is willing to buy the same setup as me (so as you). Im pretty satisfied, how well the system works compared to the way more expensive options out there in the market (Harambe, X3). Im building more strenght and muscle mass since using it for already 1 year and 3 months. First I was using the bands just with a door anchor on doors standing, but it was not so good for progressively overload. Having a platform and Bar is the way to go!
I was a early backer of the Speediance Smart Gym. Which I seen you recently reviewed. Can I transfer these exercises to the Speediance.
Yup, my exact plan right now uses all exercises in this video and I picked a similar one on Speediance (use the bench though for things like chest press).
Note, the only one that isn't really there is the Calf Raise. You will have to do it yourself as the cables don't move far enough for the machine to register a rep. I do calf to shrug so it moves a little more and registers it. So kind of a calf > shrug exercise.
@@GamerBody Thanks for info. I think you could do calf raises in free lift mode. It might not register like you said but still the tension is there. Will try this after my Vacation. I was using the push/pull/lower body/ rest and repeat split. They just added those workouts at the end of April I think.
Yes, you can do them in free mode and/or and make a custom exercise (if you have the membership). I do a mini squat in-between to get the cable to pull far enough and register a rep. So not a direct calf raise, but gets the job done.
@@GamerBodyI found that now the Speediance measures your range of motion. So in set 1 of calf raises. About half way through it realizes your doing a short range of motion. So in my first set it took about 4 to 5 reps then they started to register. After I paused the weight to rest. The second set every rep was counted.
Hi there, I have a question. Which would you recommend: the bar or the resistance band loop handles? Thanks
If I had to choose...bar. I actually bought the bar first but the handles have been a big improvement for the squat and rows.
This is really similar to what I do. On week 5 of jay vincent. He doesn't like bands but I do from X3 background. Tried doing it in the gym it was just too intense for HIT for a HIT noob. Do 2 workouts split the full body into 50/50. This is perfect for the joints and muscle is growing great with a minimalist approach for a busy life
hi, love your content as I've just bought some cheap(ish) resistance bands from amazon and i like them...
quick question tho, what's your thoughts of the bands losing elasticity over time - short term (like when you wash a shirt for the first time and it shrinks - can they lose some elasticity after a good first stretch?), and what about after say a year of 2-3 times use a week?
A decent pair of resistance bands shouldn't lose elasticity in just a couple weeks. As long as you are going to failure with them you will activate all of the muscle fibers enough to stimulate growth. From there, eat for health and rest for recovery.
@@GamerBody yep, you have a point, but i bought 2 sets of cheap fitbeast band sets (200lb resistance, 100lb per pack..) and i enjoy them, initial thoughts is kinda when you stretch a balloon before blowing it up to make it easier to blow up - that seemed to make it easier on my second time of using them...
and also, maybe it's in my mind, but if i get 2x15lb and compare it to a single 30lb band, then i feel as tho the 2x15lb has more resistance...
but i do love using them..!
@@TheWeardale1 It probably does. You can mix and match the bands for the "same" resistance as you can with plates. I would make sure you setup the resistance the same way each time to track progress.
How is this channel not popular yet!!??
I recently picked up a pair of adjustable dumbbells. I love them, but the only small issue is their bulk makes some exercises - particularly upper body - a little awkward to do with a parallel grip (IE, bells in the horizontal position). To help alleviate this and help improve ROM, I've started doing more of those movements with a perpendicular grip.
I'm trying to imagine the position in my head, but just watch the shoulders. It should be easiest with the positions I used in the videoif you have standard adjustable dumbbells.
When they closed my gym in 2020 I tried using dumbbells at home and after just 2 weeks I tore rotator cuff which took 6mo virtual therapy and and another year of resistance bands to recover. Now I am Leary of using dumbbells
Thank you so much for this program! Especially for your tips about the controlled cadence - crazy to feel how muscles can actually BURN so much... I've added some close grip curls and abs (using a wheel) though and I've always done 3 sets of each exercise so far but some weeks can be busier than usual which means sometimes I find it hard to keep up with 3 full body workouts. So I'd like to hear your opinion on that:
- would you rather stick to the 3 workouts per week and sometimes do 2 sets only of each exercise?
- or would you chose to stick with the 3 sets and sometimes do 2 workouts in a week?
Just wondering which option is best :)
Again many thanks and keep up the good work mate, it's awesome!
Either or really. Frequency will come down to "are you recovered" which depends on how hard you train during each workout, and your ability to recover (including how much you eat, sleep, etc)
If you are going ALL OUT each set, you will need more recover time and rest between workouts. If you not, you can workout more often, but know you might not be sending a strong enough stimulus for the body to build more muscle (kind of the trade off).
I recommend starting out at 3 per week as you can, and if you start to feel tired or you see a big drop in strength, move to 2 a week then reassess from there. I hope that helps.
What about banded pushups instead of the chest press? I find the standing chess press is difficult to activate my chest for some reason. If I did banded chest press I can hit my chest and increase the bands over time for progressive overload. Thoughts?
It is fine, but I don't like them because of how the bands go across your palms. If you have some other way to make it more comfortable, and you don't go too low (removing resistance from the bands) it is fine.
no direct bicep or tricep work? if i wanted to do direct work would replacing the chin up the way to go?
I would keep the chin-up and just add in biceps curls and some type of triceps extension at the end of the workout (before the calf raises, but after the chin-ups).
Looks like those hooks are pretty useful
At the 3:41 mark the board he uses with the resistance bands. What would that be called so I could find it on Amazon please? Thank you for any help.
It's called "The Step". You can see it here: amzn.to/3gopLev
@@GamerBody Thank you a ton! I should have just checked the description like I normally do. Lol
What do you anchor the bands to for the chin down? 4:27
I have the IronMaster Super Bench Pro with pull-up attachment that I like to use, but you can also use a door anchor if you don't have any other place to use.
@@GamerBody what kind of door anchor-Can you be more specific for what you used in this particular instance (which appears next to the door)?
So this is a modified X3 workout program. I like how some exercises are better with the books and some with the bar. X3 is too rigid to force the bar on all workouts imo. I like the one set to failure approach with resistance bands though. I work my ass off for 15 min then go make dinner for the fam.
Where did you get those handles?
On Amazon here: amzn.to/34CX6fY
@@GamerBody Thanks
Unsure if the chest press is enough by itself to grow your triceps (unlike a chin up would for your biceps).
Close-grip (especially if you have a bar).
Also, standing (anchored) skull crushers...
Also, standing (anchored) tricep pushdowns.... seem to be nearly as effective as gym movements
Works better with the platform for me, but if needed, feel free to add in a triceps isolation exercise. It will make the workout longer, but may help if you aren't seeing results from just the chest press.
Do you have a recommended order for these exercises, or is it the one you're using in the video? :)
Do the same order that is in the video.
Dude is definitely strong, as demonstrated by his perfect execution of chin ups
Nice one fella
Pull-up (and variations) are one of my strongsuits. I am not good at most pressing exercises though. It is something that takes me forever to build. Im not sure if it is just genetics or what.
I see resistance bands.. I click. 🙈
Great info Darrik! Have you ever considered purchasing squat wedges? I bought some a few months ago online and use them in conjunction with my band set-up. I've never felt more quad activation.
Possibly, but also not really. If it helps you to stabilize and work the quads better I'm all for it.
Isn’t that hard on the bands since they aren’t able to shift?
What are your referring too? The bands stretch. As long as you set the length before getting into it, and the stretch isn't too much, it will be fine.
@@GamerBody I was looking for an alternative to an expensive foot plate and I thought those foot plates had room for movement underneath them, so the bands could move freely
@@Sharetheroad3333 There is a small cutout on the ends of the platform the bands are put into. Something they design as a way to carry it I think, but works perfectly for slotting in the bands to keep them in there.
@@GamerBody ha! I just found that as a result of this convo. I’ve had that base forever. Lol. Thanks!
How can I get my very own goku body anatomy poster?
I ordered the poster on Redbubble and then bought the frame from Michael's.
If you only hit five reps on the first set do you just stop there as you wouldn't be able to even get five on the second set?
Only if you feel you truly hit failure. I normally do a 2nd and 3rd set because without a trainer or someone pushing you, it is very hard mentally to reach that failure point.
What about abs?
You can add in an ab crunch, but not really required if you work these exercises hard enough. To see the abs you need to reduce body fat over them.
I'd like to know what you weigh. I'm about the same height as you and I wanna use yours as a yardstick if that's ok, as you look very good 😂
I'm 195lbs right now (weighed myself 3/26/2023)
I wouldn't mess with bent over rows, the risks vs benefits is not worth it. They literally killed an old coworker of mine, I mean he died eventually as his back injuries led to other life threatening illnesses, it was a domino effect. I used to be a personal trainer. Yes, you could take this advice with a grain of salt as the evidence is purely anecdotal in this case. It's up to you to do more research.
In good form there are no problems with bent over rows. Seems to me this individual may have overdone it and was using too resistance for what he could handle.
@@GamerBody Agreed.....but it just ain't worth it for someone just wanting to get into shape....they're many safer alternatives to work lats.
@@offtherealm5438 The bent over row is not specifically a lat builder, it is a mid/upper back. The lats can be targeted more by pulling to the waist, but otherwise it is an upper/mid back exercise.
There are other options, but bent over row is not dangerous IMO. You could do a chest-supported row instead, but the fear of the bent over row being dangerous is a bit overblown here unless you are going well out of your weight range. I do like a chest-supported row simply because it removes balance from the equation allow greater intensity and targeting of the back during the exercise.
@@GamerBody Kinesiology = The bent over row primarily works the latissimus dorsi (the large wing-like muscles in your back), the middle and lower trapezius, the rhomboids, and the posterior deltoids.