My PUSH Workout (2022): Chest, Shoulders & Triceps

Saket Gokhale

11 Feb 202210:31

Summary

TLDRThe video script discusses a detailed fitness training routine for leg day, emphasizing the importance of a consistent six-day training week with a focus on leg exercises. It provides an in-depth explanation of exercises targeting the chest, shoulders, and delts, along with tips for progressive overload and proper technique. The speaker shares personal experiences and preferences for chest exercises, highlighting machine chest press benefits and the importance of control and form. The script also touches on the significance of developing side muscles for a balanced physique and ends with a promise of sharing more insights in a follow-up video.

Takeaways

😀 The series will cover the presenter's current training routine in detail.
🏋️ The presenter trains six days a week with a 'post leg' focus on various muscle groups.
📅 The presenter emphasizes the importance of consistency and progressive overload in training.
💡 The presenter is not a certified coach but shares personal training experiences and routines.
🏋️ The training routine includes targeting muscles twice a week and implementing progressive overload whenever possible.
🏋️ The first exercise discussed is the incline dumbbell press, which targets the chest, shoulders, and triceps.
🏋️ The second exercise is the machine chest press, which provides stability and isolation for chest workouts.
❗ The presenter highlights the significance of controlling weights during exercises to prevent injury.
💡 The presenter suggests using a combination of free weights and machines for maximum benefits.
📈 The training program is designed to be flexible and adaptable to individual progress and goals.

Q & A

What is the main topic of the video script?
-The main topic of the video script is a fitness training routine, specifically focusing on leg day exercises and the progression of exercises for optimal muscle growth.
What is the recommended training frequency mentioned in the script?
-The recommended training frequency mentioned in the script is six times a week.
What type of exercises are discussed in the script for chest and leg workouts?
-The script discusses exercises like the flying bilateral bench press, inclined dumbbell press, and machine chest press for chest workouts, and various leg exercises including leg press, squats, and lunges.
What is the significance of progressive overload in the context of the training routine mentioned in the script?
-Progressive overload is significant as it refers to the gradual increase of stress placed upon the body during exercise to cause muscle growth and strength gains, which is a key principle in the training routine discussed.
What is the role of the 'All Out' approach in the training routine?
-The 'All Out' approach in the training routine refers to giving maximum effort during sets to stimulate muscle growth and achieve the best results from the workout.
What is the importance of proper technique in the exercises mentioned in the script?
-Proper technique is crucial to ensure safety, prevent injuries, and effectively target the intended muscle groups without causing unnecessary strain on joints or other body parts.
What does the script suggest about the importance of rest and recovery in a training program?
-The script suggests that adequate rest and recovery are essential for muscle growth and preventing overtraining, emphasizing the need for proper rest between sets and workouts.
What is the significance of the 'MRP' concept in the script?
-The 'MRP' or Maximum Recoverable Volume concept in the script refers to the maximum volume of work that can be performed for a particular muscle group within a week, which is important for planning training intensity and frequency.
How does the script address the issue of shoulder pain during pressing movements?
-The script addresses shoulder pain during pressing movements by emphasizing the importance of proper warm-up, technique, and suggesting modifications or alternative exercises if necessary to avoid injury.
What advice does the script give regarding the selection of weights during exercises?
-The script advises to select weights carefully, ensuring that the weight is not too heavy to compromise form and control, and to progressively increase weight to achieve the desired level of intensity.
How does the script discuss the importance of muscle isolation in the training routine?
-The script discusses muscle isolation as a way to effectively target specific muscle groups, such as focusing on the chest, shoulders, and legs, to achieve better muscle definition and growth.

Outlines

00:00

🏋️‍♂️ In-Depth Training Routine Explanation

This paragraph introduces the speaker's current training routine, focusing on free transmission and explaining the importance of a consistent workout schedule. The speaker plans to share their routine in detail, aiming to progress by training six times a week with a post-leg day focus and a post-lax plate. The routine is designed to be cost-free, and the speaker encourages viewers to subscribe and support on Instagram for more fitness tips. It's clarified that the speaker is not a certified trainer, but shares personal and experienced-based training advice. The paragraph concludes with a discussion on chest exercises, emphasizing the importance of proper technique and progression in weight to avoid injury and maximize muscle engagement.

05:02

💪 Progressive Workout Techniques and Personal Experiences

The speaker discusses personal workout techniques and experiences, particularly focusing on chest exercises and the transition from using free weights to machines for variety and maximum benefit. Emphasis is placed on the importance of movement stability and the role of machine exercises in providing a consistent form. The paragraph also touches on the speaker's favorite chest exercises, such as machine chest press and the importance of not neglecting isolation movements. The speaker shares personal anecdotes about exercise progression, including adjusting weights and reps to achieve maximum muscle engagement. Additionally, the paragraph discusses the importance of not rushing weight increments and the value of controlled movements for effective muscle targeting.

10:04

📈 Maximizing Workout Efficiency and Personal Growth

This paragraph emphasizes the importance of enjoying the training process and obtaining results through consistency. The speaker shares personal tips for maintaining a consistent workout routine, including using a mix of exercises and techniques to avoid stagnation. The paragraph also discusses the significance of optimal growth, suggesting the use of an all-vegetable mixer for meal consistency. The speaker encourages viewers to like the video and share it with friends, promising more insights in the upcoming part 2 of the video. The focus is on the importance of engaging with the training process to achieve the desired results.

Mindmap

Keywords

💡Training Routine

The training routine refers to the structured plan or schedule of exercises that the individual follows. In the video, the speaker details his current training routine, emphasizing the importance of consistency and progressive overload to achieve fitness goals. He trains six times a week and adjusts the weight based on performance.

💡Progressive Overload

Progressive overload is a principle of increasing the difficulty of exercises over time to continually challenge the body and stimulate muscle growth. The speaker explains how he increases the weight by 2.5 kg once he can successfully complete a set number of repetitions, ensuring continual progress.

💡Incline Dumbbell Press

The incline dumbbell press is an exercise that targets the upper chest, shoulders, and triceps. The speaker prefers this exercise for its effectiveness in hitting multiple muscle groups and its progressive nature, allowing small increments in weight for continued improvement.

💡Machine Chest Press

The machine chest press is a resistance exercise that targets the chest muscles. The speaker mentions his initial dislike for machines but later recognizes their benefits in providing stability and isolating the chest muscles, which helps improve his overall chest development.

💡Isolation Movements

Isolation movements are exercises that target a single muscle group, allowing for focused muscle engagement. The speaker discusses the importance of incorporating isolation movements like lateral raises to develop specific muscles, such as the shoulders, for a more balanced physique.

💡Mind-Muscle Connection

The mind-muscle connection refers to the focus on and engagement of a specific muscle during exercise to maximize its activation and growth. The speaker emphasizes this concept, particularly when performing exercises like the overhead tricep extension, to ensure effective training and prevent injury.

💡Recovery

Recovery is the period during which muscles repair and grow stronger after exercise. The speaker highlights the importance of allowing adequate recovery time, particularly for smaller muscle groups like the triceps, to enhance performance and avoid overtraining.

💡Rep Range

Rep range refers to the number of repetitions performed in a set. The speaker mentions his preference for different rep ranges depending on the exercise, such as 5-8 reps for heavy compound movements and 10-15 reps for isolation exercises, to optimize muscle growth and strength.

💡Form and Technique

Form and technique refer to the correct way to perform exercises to maximize effectiveness and minimize injury risk. The speaker stresses maintaining proper form, such as controlling the weight during both the lifting and lowering phases of a movement, to ensure safety and effectiveness.

💡Training Program Customization

Training program customization involves tailoring a workout plan to individual needs and goals. The speaker encourages viewers to adapt his routine to their own fitness levels and goals, highlighting the importance of personalizing training programs for optimal results.

Highlights

Introduction to the 2022 Power Leg Full Series Free Transmission training routine.

The presenter shares their current training routine, explaining it in-depth for mutual progress.

Training six times a week with a post-leg workout for all types, followed by a post-lax plate.

Emphasis on the importance of a training dress for a cost-free, full routine.

A disclaimer that the presenter is not a certified coach or trainer, and the shared content is based on personal experience.

Description of the presenter's chest, shoulder, and tile training routine.

Explanation of five exercises targeting the chest muscles, including two for each side and one for the topless bag.

Detailing the first exercise, the flying bilateral bench press, and its benefits for chest and shoulder development.

Progressive application in training, starting with a weight of eight tips and progressively increasing.

The importance of controlled movements and not rushing through the exercise.

Technique advice for avoiding shoulder pain during pressing movements.

The presenter's all-time favorite chest movement, the machine chest press, and its advantages.

Discussion on the importance of machine usage for stability and tension throughout the exercise.

The presenter's preference for a 10 to 15-degree decline for chest exercises and its impact on muscle fibers.

Mention of the presenter's old favorite shoulder exercise, the side superman type look, and its importance for a wide frame.

Advice on developing sides for an illusion of a narrower waist and a tighter media or side effect on the shoulders.

Introduction of the concept of MRP (Maximum Recoverable Volume) for muscle group training throughout the week.

Explanation of side dress development with maximum recoverable volume for better muscle structure and properties.

The presenter's approach to weight selection during isolation exercises, aiming for a 10 to 15 rep range for better muscle engagement.

Discussion on the importance of not rushing weight increments and maintaining control for better muscle stimulation.

The presenter's experience with the long-held extension movement for targeting the long-held muscles.

Advice on reducing weight if feeling less engagement during an exercise, to prevent elbow joint strain.

Conclusion of the first day of the post-leg routine focusing on chest size and question mark.

Promise to the audience that following the training and process will yield results, emphasizing optimal growth.

Recommendation to use an allage mixer for training programs to ensure consistency in muscle training.

Encouragement for viewers to like the video and share it with friends, and a promise of more content in part 2.