Push Day Muscle Growth: Dumbbell Workout for Strength & Hypertrophy скачать в хорошем качестве

Push Day Muscle Growth: Dumbbell Workout for Strength & Hypertrophy

0:00 If your goal is to maximize muscle growth in the shortest time possible, grab some dumbbells and get ready for one of the best muscle building workouts you’ve ever done. Subscribe to this channel here ➞ https://bit.ly/BlueStarYT 💪STATUS® 47% Off + 2 Free Bonuses! ➞ https://bit.ly/3WVbQNr Rob Riches here from Blue Star Nutraceuticals and today I’m running you through an incredible workout utilizing a specific training technique to maximize both strength and hypertrophy in your chest, shoulders and triceps. Fair warning though, in order to make the most of this, every set has to count - if you’re just looking for an easy way out and not willing to push yourself 100 percent, that’s not gonna cut it. For those of you who are ready to give this all you’ve got though, you’ll be amazed with the results. So smash the thumbs up button if you’re ready to work, make sure you’re subscribed so you never miss our brand new videos and workouts every week, chug back your PPK and let’s get going! 1:03 Reverse Pyramid Training: In today’s workout we’re going to be taking advantage of the unique benefits of Reverse Pyramid Training. Reverse Pyramid Training is a training style where the first set is performed with the heaviest weight when your muscles are fresh and not affected by fatigue, and then each following set is performed with less weight and higher reps. By training in both the heavier, lower rep range, and lighter, moderate rep range, you can get great improvements in both strength and size. Because of the nature of this training style it’s best used with bigger, compound exercises that can allow you to move the heaviest weight. I’ll break down exactly how to do it as we get into the workout, but first let’s make sure you’re warmed up and ready to train. 2:16 Workout Info: For this workout, you’ll perform 6 exercises in linear fashion. This means you’ll perform all sets of exercise one, before moving on to exercise 2 and so on, until all 6 exercises are complete. The first compound exercise will be performed using Reverse Pyramid Training so for set 1 you’ll use a weight that is around 85% of your 1 Rep Max and aim for 4-6 reps. For set 2, you’ll reduce the weight by about 10% and perform 7-9 reps and for set 3 you’ll reduce the weight again by about 10% and perform 10-12 reps. For example, if your max dumbbell bench press is with 120 Lb dumbbells, you’ll use 100 Lb for set 1, 90Lb for set 2 and 80Lb for set 3. Because of the intensity and near maximal effort on this each set, you should rest up to 3 minutes between sets on this first exercise. Trust me, if you’re pushing yourself as hard as you should be - you’re going to need it. Once the first exercise is done, you’ll perform the remaining 5 exercises for just 3 sets of 8 reps, using roughly 75% of your 1 rep max for each exercise. For these exercises you can rest up to 90 seconds between sets. Your goal is to complete the entire workout in under 1 hour, so if it’s taking you longer than that, pick up the pace. As always, the complete workout is listed for you in the description below, now let’s get to the warm-up and get this workout started! For the warm-up you should perform about 3 sets of the first exercise starting light, and gradually working up closer to the weight you’ll be using for the first workset of the Reverse Pyramid Training. For today’s workout, the first exercise is going to be dumbbell bench press. 4:04 Warm-up: So for our first warm-up, we’ll do about 10 reps at 50% of the weight used for the first workset. Using the example from above, performing set 1 with 100Lb, this means the first warm-up will be with 50Lb dumbbells. Warm-up set 2 - we’ll use 65Lb dumbbells for 6 reps, then warm-up set 3, 80Lb for 2-3 reps. The goal of this physical rehearsal warm-up is to get the body and muscles prepared for the first lift, and prepared to handle the heavy weight, without fatiguing yourself. So don’t rush through this or be pushing too close to your max weight that you’re struggling during the warm-up. Now that that’s done, you should be ready to give this everything you’ve got so let’s get right to it! 4:50 Exercise #1: Dumbbell Bench Press 5:10 Exercise #2: Dumbbell Fly 5:34 Exercise #3: Incline Dumbbell Skullcrusher 6:03 Exercise #4: Seated Dumbbell Lateral Raise 6:28 Exercise #5: Dumbbell Chest Supported Tricep Kickback 6:45 Exercise #6: Dumbbell 1-Arm Cross Body Front Raise 7:41 Workout Recommendation: Perform this workout up to 2 times each week combined with a pull workout, and lower or full body workout to ensure you’re working all the major muscle groups of the body for a complete training routine. Subscribe to this channel here ➞ https://bit.ly/BlueStarYT 💪STATUS® 47% Off + 2 Free Bonuses! ➞ https://bit.ly/3WVbQNr MB01QA3NOVVJIUW #ReversePyramidTraining #DumbbellWorkout #MuscleGrowth