Name: 年前にやっておきたかった８つのエクササイズ(WASTED GAINS) (8 Exercises I WISH I Did Years Ago! (WASTED GAINS))
Uploaded: 2021-01-14T08:47:22.000Z
Duration: 12 min 42 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

様態の副詞

How many times have you said that before?

Like, “I wish I knew that sooner”, or “I wish I was doing that earlier”.

I’m going to tell you, today I’m going to dedicate an entire video to the 8 exercises

that I wish I was doing a lot sooner in my lifting career.

Not just in terms of the gains I could have seen, but more importantly, the spirit in

which I could have seen them because I wasted a hell of a lot of time.

Without further ado, let’s get right into it.

This first exercise might be fresh on your mind because we actually covered it in depth,

here on this channel just a couple of weeks ago.

This is what we call the ‘rocking pulldown’.

No, not the bad version of the rocking pulldown.

I’m talking about the one that actually delivers gains.

This is a vertical pull that still allows us to get that extension of the arm back,

Remember, one of the biggest limitations to the lat pulldown as it’s done normally is

that you don’t really get good extension behind the body, which is limiting the effectiveness

But by doing it this way we can actually overcome that.

As you guys know, I always over deliver here on this channel.

It turns out I’m going to give you 9 because I have another back exercise here that I really,

You can see when I do this I have all the elements I need to get a better lat contraction,

I’m actually able to get my arm up way out in front of my body, getting that lat on a

stretch that nothing else really provides because my arm is not just up over my head,

Then I can get that rotation and extension back behind my body that we were talking about

But both of these exercises, I really believe, have led to some of my best gains – even

in recent years – from doing this instead of the classic alternatives.

This next one is actually more than just an exercise.

It’s a training concept that I wish I had adopted and used a lot sooner in my training.

It’s developing my straight arm scapular strength.

I believe when it’s maximized you’re going to realize hidden strength you never knew

Especially if it carries over to some of the big exercises like the deadlift, but more

importantly by improving the stability of your shoulders.

It’s going to allow you to have a lot more training longevity by protecting and strengthening

All you have to do is look at this guy for proof that it actually works.

This is my fitness idol, Sylvester Stallone.

Here he is in his 70s, including a heavy dose of straight arm scapular strength work in

For reasons of why he continues to inspire me, I placed an exercise on my Instagram page

that he follows, that was our example of a more advanced version of straight arm scapular

Of course, a couple of days later, who shows up banging them out?

I’m telling you guys, this is tough stuff.

And here he is never backing down from a challenge.

The key thing is, you’d better start doing the same.

You can do it with a very simple, straight forward exercise here, like the straight arm

You could do this with a band if you want to.

The key is, you keep your arms straight, you drive down, and you stabilize with the scapula.

You’ll feel this exercise working properly if you don’t feel it in your triceps.

If you start to bend your elbows and the triceps start taking over the work, then you’re

You could take this to an even more advanced level with some bodyweight exercises like

But the fact is, guys, I don’t care how you do it, you have to include straight arm

scapular work as an entire training concept into your training.

I really, really wish I had started this a lot sooner.

Apologies in advance on this next exercise, but the best way to demonstrate it is to use

those thigh high shorts that Jesse popularized just a couple of videos ago.

Now, I promise you, I made him wash these first.

The benefit of this exercise is that it’s targeting the glutes.

A long time ago when I first started training I never realized the importance of this muscle

But now, as a trainer to professional athletes, the glutes literally sit right up there with

the core, in terms of their importance and function.

As a matter of fact, I would argue it’s even more important than the front side of

the core muscle because they’re the ones that are trying to help us counteract that

So, the key element this exercise provides is, it allows us to integrate the glutes and

the hamstrings, into one movement and prioritize the glutes as the main drivers, letting the

What we see with this exercise, what you’re trying to do, is get the glutes to do the

If you haven’t focused on glute training your glutes are likely taking a back seat,

Then that forces the hamstrings to take on a load that they can’t handle.

So, if you do this exercise you’re likely going to see that your hamstring injury rate

will go down, and your overall posterior chain is going to be stronger.

You have to get these two muscles to work together if you want to optimize the performance

字幕リスト動画再生

年前にやっておきたかった８つのエクササイズ(WASTED GAINS) (8 Exercises I WISH I Did Years Ago! (WASTED GAINS))

literally

specific

entire

stick