FULL BODY TRAINING (advanced bodybuilding edition)
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Күн бұрынHelp SUPPORT the channel:
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About me: French, highly-effective and versatile Certified Fitness Personal Trainer, Sport Nutritionist and Posing Coach, Natural Bodybuilding Competitor and Professional Photo Model, with over 11 years of drug-free training.
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Disclaimers: Hersovyac is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Hersovyac will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video, including but not limited to economic loss, injury, illness or death.
@ConradMarbourg3635 8 ай бұрын
@0:35 : high incline, warm up 1 ; 1,5 ; 1,75 plates ; working sets : 7,6 reps at 2 plates @1:35 : neutral grip press direct working set 3 sets 6 reps FULL STACK (135kg) // @2:20 : chest supported trap Row 3 sets 8-10 reps FULL STACK (135kg) @3:35 : chest supported lat row 3 sets 8-10 reps at 105kg // @4:06 : guillotine chest press 2 sets 7 reps at 100kg @5:45 : ring push up 3 sets for 10-15 at bw // @6:15 : inverted row 3 sets for 15-20 at bw @6:40 : dual rop tri extension 3 sets for 8-10 at 42.5kg // @7:05 : dual rop curl 3 set 8-10 reps at 37 kg @7:25 : dual rop overhead tri extension 3 sets for 8-12 reps @ 30kg // @8:07 unilateral preacher curl 3 sets 8-10reps at 30kg @9:57 : fat grips extreme wrist curil 3 sets for 8-12 reps at 60kg // @10:43 towel stuff 3 sets for 10-15 reps at 10kg @12:09 : smith bulgarian split squat, warm up ; working sets : 2 sets for 6-8 reps at 3 plates // Lateral neck training : 3 sets 20-30 at 20kg @15:22 : hip thrust 200kg working set (Herso tip : buy gympin for extra booty gainz) Merci pour le partage du training.
@thecompleteartform 8 ай бұрын
You forgot to mention… Powered by pain au chocolat
@Hersovyac 8 ай бұрын
Don't give the secret recipes bro !
@vonclarktheshark2279 8 ай бұрын
Always a good day when Herso posts. One of my favorite posters in the natural community.
@Hersovyac 8 ай бұрын
Thanks man 🙏🏻🙏🏻🙏🏻
@BrandonWinship 8 ай бұрын
This is actually insane. What a fantastic watch! The intensity you bring and power is worthy.
@Hersovyac 8 ай бұрын
Thank you Brandon !
@Darknight526 8 ай бұрын
Phenomenal work capacity and truly aesthetic physique! Congrats on 10k Hersovyac!
@Hersovyac 8 ай бұрын
Thank you brother !
@mlgpc 8 ай бұрын
Full body workout for me it's the best! Maximum recovery and allows me to also train kickboxing ❤
@Hersovyac 8 ай бұрын
Yes sir ! Honestly the best way to go if you got to train combat sport on the side imo
@olivierstultiens 8 ай бұрын
@@HersovyacI’ve found this too, since with 2-4 judo sessions a week, you can’t really recover from more then 3 strenght sessions a week. And found with full body training I can get the most volume in a week and still recover. I tried a ppl, upper lower, even a bro split but the full body works the best since i can recover from it. My workout is almost always the same: weighted pulls ups, weighted dips, shoulder press or hspu against the wall, a curl, skullcrusher, lateral raises, then squats and hamstring curl variation (seated or nordic) For weighted pull ups, dips and squats i take 1 session each week where that exercise is the main focus so I won’t train the others to maximum failure since then I can recover
@Mind.Muscle.Journey 8 ай бұрын
One thing I really enjoyed was the fact that you had a reason behind the way you did everything. Whether or not I would do those exercises the same way doesn't matter. It was just cool to see how in-depth you think of each lift. Made me want to put extra thought into how I lift.
@Hersovyac 8 ай бұрын
I appreciate that man thanks 🙏🏻🙏🏻
@DelNegro10 8 ай бұрын
Hersovyac, you and Joel Kellett are the best of the very best natural bodybuilding of the world
@Hersovyac 8 ай бұрын
Thanks man ! Joel is just in another dimension though, I hope to reach close to his maturity and look when I am too in my early thirties
@matrixyst 8 ай бұрын
super inspiring to see how massive and strong you are across so many muscle groups and movement patterns, especially as someone also prone to many various tendonitis and neuropathy issues 🙏 love the full body content, it'll always be my favorite way to train lol just nothing else like it
@Hersovyac 8 ай бұрын
Appreciate that
@jamieknight2139 8 ай бұрын
“Keep a light weight” does 60kg for wrist curls. Goddamn he’s strong if that’s light for him. Then again he’s racking the stack or close to on a lot of his exercises so it makes sense he’s huge.
@Hersovyac 8 ай бұрын
Normally I bust out the 70-75kg that’s why I said light weight ahaha thank man
@Dravok 8 ай бұрын
Awesome training video! 👌 I like the added commentary and it seeing you killing it is an inspiration for me to push myself that much harder in my home gym. Great job, my brother. 👍
@Hersovyac 8 ай бұрын
Thank man !
@leoxvitale9757 8 ай бұрын
My new favourite bodybuilding channel. Keep up the good work Hersovyac.
@Hersovyac 8 ай бұрын
Wow, thank you!
@ParvParashar 7 ай бұрын
Excellent video! High quality information as always and very insightful. 👍🙏💪
@Hersovyac 7 ай бұрын
Glad you enjoyed it!🙏🏻
@Kiwi11N 8 ай бұрын
Great workout bro! Keep feeding us these gems 💪🏼
@Hersovyac 8 ай бұрын
Always!
@user-us4mc7ej3c 8 ай бұрын
Le format entraînement/voice over est mon préféré personnellement. Continue à envoyer du lourd
@Hersovyac 8 ай бұрын
Merci monsieur
@brucebanner3566 8 ай бұрын
I just found your channel. I like your upper lower book. It has a lot of 4 day splits, which is cool. I enjoy listening to your positive motivation.
@Hersovyac 8 ай бұрын
Awesome! Thank you! Welcome man get comfy 🤝🏻
@madlad5710 8 ай бұрын
Killer workout as always💪
@Hersovyac 8 ай бұрын
Absolute MAD LAD
@roycegarvin 8 ай бұрын
Would of never thought to use fat grips on those chest press machines. I’ve been incorporating them on the pressdown and ez bar curl and it just feels so good. 🔥 as usual man!
@Hersovyac 8 ай бұрын
Thanks brother I actually started to use them just because the handle would hurt my hand as they are so thin and I go heavy, but then I also noticed better ability to really go through with what I want to work so total win win situation alike for arm work !
@Not-Lunar 8 ай бұрын
When I started I was mainly using ppl templates because I lacked the work capacity, but now so long ago I switched to upper lower. Full body is the final boss of work capacity so I'll give it a shot someday, thanks for sharing this information!
@Hersovyac 8 ай бұрын
My pleasure bro !
@shawnpatten6515 8 ай бұрын
Great video. Thanks for sharing. 🥂
@Hersovyac 8 ай бұрын
Thanks for watching! 🙏🏻
@Chicken_m4n 8 ай бұрын
Crazy work capacity man all that in one session is admirable
@Hersovyac 8 ай бұрын
Thanks Jesse, you need to cook
@a.m.4479 8 ай бұрын
@@Hersovyac🤣🤣🤣🤣
@Croissantrophy.meme.channel 8 ай бұрын
Good to see more jacked dudes giving the rings some love!
@Hersovyac 8 ай бұрын
Thanks man ! It is indeed a great tool, I just hadn't take the time before to really try them out except on dips and chins
@JuliusCaesar103 8 ай бұрын
Looking unreal. Also holy hell what a long workout, very enjoyable to watch tho
@Hersovyac 8 ай бұрын
Thanks brother glad you enjoyed it =)
@gavinmoskovitz7391 7 ай бұрын
Seems like you follow the Steve Reeves full body workouts 9 sets per muscle group, awesome workout people dont realize how much concentration it takes with full body keep up the good work man
@Hersovyac 7 ай бұрын
It’s one of my mentor and inspiration yes, but i don’t want to limit myself regarding traps and posterior chain like he did for the standards at his time
@Dasgroffe 8 ай бұрын
Behold the natty bodybuilding athlete & overall coach GOAT ! Full body is for grown ass men that want to make their ancestors proud !
@Hersovyac 8 ай бұрын
PLAY DIABLO WITH ME
@lmaix2010choco2011 7 ай бұрын
Quelle capacité de travail respect. Je fais un arnold split 6 jours/10 jours et j'ai : - 3 a 4 exos*3/4series de pecs+dos. -3 exos triceps/ 3 exos biceps brachialis / 3 exos épaules + 1 exo mollets - un jour postérieur : romanian deadlift, leg press ou belt squat, calves+abs, seated leg curl leg extension - un jour chaine anterieure : high bar squat, back extension, lunges, lying leg curl, leg extension, calves+abs Et quand je vois ton volume / intensité que tarrives quand meme a mettre je suis choqué, respect.
@budgetlifter 8 ай бұрын
looking absolutely huge dude. Did Hack Deadlift and Zercher Reverse Lunge for Legs yesterday and those hit me like a truck crazy Quad Pump on the Hack Deadlifts too
@Hersovyac 8 ай бұрын
I can feel it from here ahahaa great work man
@budgetlifter 8 ай бұрын
@@Hersovyac ramped up to a heavy set of 3 at 160 kg on the hack deadlift. Guys like you and Alpha Destiny continuesly inspire me to try some more "odd" lifts seriously considering doing those regularly now
@Manish-yp1xe 8 ай бұрын
Wonderful video hersov, looking more jacked than ever. Can you explain what you mean by 'tucking your armpits into the bench' during preacher curls? I feel I don't have any queues for the preacher curl except dont tear a bicep lmao. I think you're meant to keep your shoulders forward + internally rotate to keep tension on the biceps short head but honestly I usually just meathead them. If you have some form tips/queues I'd be very grateful.
@Hersovyac 8 ай бұрын
It mean keep the armpit stuck to the preacher bench to avoid rising the shoulder or the triceps off. Second cue for you would be to externally rotate the shoulder (so forcing the elbow in and the supination position).
@HeIsVeryMinkas 8 ай бұрын
love the voiceover
@Hersovyac 8 ай бұрын
Thank you Josh 🙏🏻
@chepesantacruz777 8 ай бұрын
My man looking like Vercingetorix with that top
@Hersovyac 8 ай бұрын
Ahahah thanks man that’s an awesome compliment !
@jeffbunnell9961 7 ай бұрын
Bro that gym pin looks crazy I need that for the chest-supported row at my gym. Machine feels great but wish it had more loadability.
@Hersovyac 7 ай бұрын
Yeah me too, get one asap bro it’s a life changer !
@redgermany432 8 ай бұрын
I would be really interested if you could talk more about balancing bodybuilding/boxing training. I've started training boxing a few weeks ago, dropped my bodybuilding from 5 days a week to 4 days (doing upper/lower), and i'm doing boxing the other 3 days. So far its working, the recovery is fine, but I looking for ways to avoid hurting myself from overtraining
@Hersovyac 8 ай бұрын
On it bro
@GoldenEraBookworm 8 ай бұрын
Awesome 👌
@Hersovyac 8 ай бұрын
Thank you! Cheers Carlos I hope you are resting well
@ayinmohammadi9782 8 ай бұрын
Amazing video! ❤️ Hey herso, you used to superset everything in your older fullbody videos but i noticed you didn’t superset high incline press with anything. Any particular reason for that? Thanks!
@Hersovyac 8 ай бұрын
Yeah I don’t know what to super set it and the gym was packed so I just thought f it.
@ayinmohammadi9782 8 ай бұрын
@@Hersovyac oh that’s why. Thanks 🤝
@jjsequf 8 ай бұрын
nice content, very interesting
@Hersovyac 8 ай бұрын
Glad you enjoyed it
@user-ns1lj4vo1s 8 ай бұрын
So strong! What is your best set on incline dumbbell press? And how many days you take off after a workout like this?
@Hersovyac 8 ай бұрын
I dont even remember. Maybe 46-48kg for 6-8
@arian3837 8 ай бұрын
hey hersovyac, is it bad to sit the other way when pressing on angled smith? btw sick vid
@Hersovyac 8 ай бұрын
Depends what exercise and what you want
@anuragrajesh65 8 ай бұрын
I know you just did a Q and A, but I would be interested in hearing about your mindset for dealing with disrespectful strangers in public gyms and life in general
@Hersovyac 8 ай бұрын
I can talk about it in a next Q&A and/or make a video about it. Speaking about « gym etiquette » in a sort. Thanks for the suggestion bro 🙏🏻
@toni6194 8 ай бұрын
Is a short bicep with a long tendon more likely to snap? Cuz i also have a 3 finger gap. Nice video gave me some new ideas for exercises to try
@Hersovyac 8 ай бұрын
Yes it does, easier to overwork the tendon attachement.
@eriklarsson4671 8 ай бұрын
What's your opinion on doing wrist curls with an ezbar? Great video btw.
@Hersovyac 8 ай бұрын
I personally do not like it, I feel like I am missing something regarding the more medial muscles of the forearm (under the pinky finger side). But it is definitely easier on the wrists. Thanks man
@DusmaEduardo 8 ай бұрын
Awesome
@Hersovyac 8 ай бұрын
Thanks !
@Phuktup3 3 ай бұрын
👀👀👀 brother, wow. Great video, impressive all around. Thank you for sharing. I also have those extra fat grips!
@Hersovyac 3 ай бұрын
Thanks man hope you are having fun with them 😎
@Phuktup3 3 ай бұрын
@@Hersovyac they keep things interesting for sure! It’s super cool that you respond, too. Sir, if you are ever looking for something new and fun, give a macebell a swing! I highly recommend it. I am using one on my own personal hypertrophy journey and I love it! Be well.
@Abdo.R.Mohamed 8 ай бұрын
Damn Monster
@Hersovyac 8 ай бұрын
Well the fact is that in this session I only really cared to progress on 3 exercises : the high incline press, the first chest press and the split squat (rest is doing it's thing or I already maxed out current stack/capacity). That helps, as in, I go hard and invest myself during 20mn, and then it's just doing light weight stuff, and then, I got 4 sets (two per leg) where I need to dig, and that's it. Gympin usage on hip thrust is all new, but prior to that, I was doing sets of 12-18 with 6 plates/side so it was just cardio. In Full Body, except if you go full compounds and short intense, it's really just managing overall fatigue and using the muscle you are actually trying to target, rest is noise =)
@Abdo.R.Mohamed 8 ай бұрын
Aha i see that make sense , so it's like how we manage structuring a GiantSet where the first exercise is the most important to progress where the following is less in priority or just to fill in volume for something else to progress through the week .. ye @@Hersovyac
@Hersovyac 8 ай бұрын
Exactly man, most exercises here aren't absolutely 100% needed but I do them regardless either to leave no stone unturned, enjoyment, prehab/rehab, cause i fucking want to that's why, but really, this FB could be reduce to presses, rows, pinch of arms and then going into lower body.
@Protein-Man 8 ай бұрын
5:50 Hersovyac joins the fellowship of the ring
@Hersovyac 8 ай бұрын
Ring bearer, thou art welcome thee
@joaquimgarcia1168 7 ай бұрын
LMAO a full body which is more arm-biased than any "arm day" of the french fitgame. Excellent content as always. First time I see you using ring in a workout after pandemic era.
@Hersovyac 7 ай бұрын
Thanks Joacquim, yeah I wasn't in gyms who had a pair, or had no use for them, now, I play again with it and it feels great =)
@2jmajjic 8 ай бұрын
Full body boyz💪🏾
@Hersovyac 8 ай бұрын
Yes sir 😎
@corenko 8 ай бұрын
What do you think about Weighed Inverted Rows? I'm training at home and it's the best alternative I have for chest supported machine row
@Hersovyac 8 ай бұрын
They are good
@killiansensei-alphakademy 8 ай бұрын
Les fats grips et le focus triceps sur la neutral press gym 80 ; on se connaît mon frérot ! Les savants fous du FP Épinay
@Hersovyac 8 ай бұрын
INGÉNIEUR MUSCULATION
@killiansensei-alphakademy 8 ай бұрын
@@Hersovyac yeaaaah buddy!!!!
@homegymfundraiser7960 8 ай бұрын
The best vacuum ive ever seen in that thumbnail
@Hersovyac 7 ай бұрын
Thanks man 🙏🏻
@westoncroye643 6 ай бұрын
This video seems like a gold mine of information on how to program full body. I will watch this video as thoroughly as I can to apply it to myself and when I get into the industry myself! Speaking of, do you have any advice on how you got started with Personal training? I recently have gotten my certification from ISSA and I am kinda at a loss as to what I should do to get started for a career. Glad I found your channel as I have similar training philosophies as you. I am also going to probably purchase some of those books you spoke of in one of your Q&A’s.
@Hersovyac 6 ай бұрын
I am from the ISSA too. Stop over analyzing get to work, physical or online. Get the books I recommended and build experience
@westoncroye643 6 ай бұрын
@@Hersovyac Alright will do! Thanks for the advice. Im also trying to bring back the silver era of bodybuilding where health, strength, and physique were all important.
@Hersovyac 6 ай бұрын
@@westoncroye643 you will be good don’t worry brother
@westoncroye643 6 ай бұрын
@@Hersovyac Thank you so much. It really means a lot to hear that from someone I don’t know. Good luck to your endeavors!
@DusmaEduardo 8 ай бұрын
Precision Movement channel has some fast healing stretches and exercises for tennis/golfer elbow pain
@Hersovyac 8 ай бұрын
Thank you brother for the suggestion ! I am good on that part though, it's just my left triceps tendon/elbow pointy side who got too overused after years of abuse (plus I am left handed so it doesn't help) and I had to choose softer exercises =) Actually training forearm and doing a lot of curls help with most elbow tendinitis issues, at least in prevention
@walmartevample6438 6 ай бұрын
What do you think about 45-50° plate loaded leg press for quads and glutes? I switched from squats cause of a little injury and I now do the leg press pretty heavy, my quads hams and glutes are sore for 2-3 days afterwards every time but I was thinking how good is it as an alternative heavy leg movement
@Hersovyac 6 ай бұрын
It’s good
@suckit5092 6 ай бұрын
You should look at arm wrestlers pronation workouts
@Hersovyac 6 ай бұрын
Already done
@connorbradley1229 4 ай бұрын
Dude this is awesome, how long does this workout normally take you?
@Hersovyac 4 ай бұрын
Thanks bro, about 2h30-3h
@bernardopercia 5 ай бұрын
I think I would pass out before completing such an intense and long workout session. Very impressive!!
@Hersovyac 5 ай бұрын
Thanks ! It’s just a matter of getting used to it
@jonathancontreras633 Ай бұрын
You definitely have to give yourself a couple of months to get used to it. Most people who hate full body never fully acclimate the intensity and longer gym sessions of it and quit early
@surajnair1093 8 ай бұрын
If I attempted your workout I'd be dead. You're work capacity is out of this world🗿🗿
@Hersovyac 8 ай бұрын
Make sure to farm and level up, one day you will do the same bro 🗿
@surajnair1093 8 ай бұрын
@@Hersovyac Following a high frequency approach is what I can work with currently to get enough weekly volume. Hopefully I'll get to your level one day 💪
@olivierstultiens 7 ай бұрын
At 8:44you talked about short biceps and fear of getting them torn. As someone with short biceps, I asked myself if short biceps tear faster? Or is this not what you meant?
@Hersovyac 7 ай бұрын
No it doesn’t tear faster, but what are considered full ROM extension on the elbow put much more strain on our tendon since it isn’t covered by meat. Same thing for any muscle really, most guys that strain or tear an hamstring with sprints are shorter hamstring most of the time. So it’s easier to overuse the tendon or at least, the insertion point.
@sovietguy17 8 ай бұрын
Unbelievable how much you do in a single workout. I feel like at my pace a workout like this would quite literally take 3.5-4 hours but I'm sure you're resting less than me. How often do you workout like this in a week?
@Hersovyac 8 ай бұрын
Someone didn’t listen to what I said 😇 and it takes me about 2h30-3h to finish
@nh1776 8 ай бұрын
@@Hersovyacimpressive to maintain focus for that long
@thibaultparis9846 4 ай бұрын
Hello Hersovyac, Quel type de Gympin (extender?) as-tu utilisé sur la Hammer Hip Thrust. J’ai max out la machine à 160 et j’aimerais bien ajouter du poids :)
@Hersovyac 4 ай бұрын
Bonjour Thibault il n’y a qu’un type de GymPin qui va sur les Hammer, c’est precisé dans le nom en « Plate Loaded », tu peux aussi le voir à la photo comme ils sont épais et longs alors que ceux pour les trous de piles de poulies sont très fins
@thibaultparis9846 4 ай бұрын
@@Hersovyac super merci, j’ai trouvé mon bonheur !
@marqsblg2274 8 ай бұрын
Bro do you keep the same weight until you can preform lets say for example 3x8-10, you wait until 10,10,10 and then you up the weight next session or when you reach 10 reps on the 1st set you up the weight? Basically double progression or dynamic double? Can you explain why you use one over the other pls thank you so much for your content! ❤ Sorry for bad english 😅
@Hersovyac 8 ай бұрын
No need to spam the same question bro I wanted to answer it in next Q&A. I do double progression and so should most of you
@marqsblg2274 8 ай бұрын
@@Hersovyac my bad bro sorry, i wanted to know more in depth about that 💪
@tommi_natti 8 ай бұрын
The French Viking strikes again
@Hersovyac 8 ай бұрын
Thank man glad to see you here
@Noodlyk18 8 ай бұрын
Do you do anything for GPP? I currently do a 5 day ULPPL split, but I'm very interesting in switching to fullbody, the problem is my conditioning is quite mediocre and I feel like it'd be pretty hard to put in the required intensity if I'm just constantly out of breath (I do cardio but it doesn't help with high intensity stuff at all in my experience, at least not steady state cardio). I'm curious to know if you worked on this and how? Thanks man, great content as always!
@tonyvee5799 8 ай бұрын
You can still do upper lower and fullbody.
@Hersovyac 8 ай бұрын
Just do more bi-sets and do some LISS or HIIT cardio once a week
@Hersovyac 8 ай бұрын
This also
@Noodlyk18 8 ай бұрын
Thanks guys!
@shaggyiev 8 ай бұрын
6:40 you can weigh yourself down with a belt, Alex and BOM do it as well
@Hersovyac 8 ай бұрын
I dont have a weight belt and kneel for the dual rope length.
@sfarsitulumi 8 ай бұрын
Hey brother, I have a quick question and I hope you'd have an answer. Why are you not focusing on slow eccentrics? Have you tried using slow eccentrics in the past and didn't like it, or just never tried it because what you're doing works good for you? Found out about you from Natural Hypertrophy, cheers!
@Hersovyac 8 ай бұрын
Because slow eccentric aren’t as good for hypertrophy than explosive but controlled form. Slow eccentric are good if you are currently forced to train an eccentric part of the lift or are limited by pain/injury. Other than that the more tonic the better as long as it keeps load on the muscle. Welcome man
@WarriorScholar313 2 күн бұрын
Can i follow this routine long term 3x a week? The new full body workout part1,2,3 has stuff im not sure my gym has,thanks in advance
@Hersovyac 2 күн бұрын
Yes of course!
@53Memati53 7 ай бұрын
I always heard that doing pause reps on lifts like the incline press would strengthen the joints but you said the opposite? Could you give a guide when pause reps at the bottom portion of ROM would be ideal and when to avoid at all?
@Hersovyac 7 ай бұрын
I didn’t said that. I said that paused reps aren’t the most effective way to go with hypertrophy work nore are they are automatically good as it also depends of the ROM and how deep you go with a movement and a stretch on a muscle/tendon/joint. Sure I can
@53Memati53 7 ай бұрын
@@Hersovyac 0:58 "Doing pause and Full ROM can be detrimental for your joint health." I meant this. Sorry if I understood you wrong. Will be looking forward to such pause guide, thanks.
@Hersovyac 7 ай бұрын
@@53Memati53 full ROM yes, and as for pauses, like everything if done too much or wrong can be detrimental. I tried to explain clearly and swiftly why the form difference between warm up and work sets but it seems I just confused people 🥲
@iliketrain10 8 ай бұрын
How would you bias your lats on rows if it was your weak point? I see conflicting information online
@Hersovyac 8 ай бұрын
You dont, you learn how to row properly and then you use your head and how you feel
@spencerschubert5001 8 ай бұрын
It is very difficult for me to accept that cutting the range of motion is better to progress muscle building and general mobility. For example, not bringing the bar to the chest on the shoulder press. However, I am trying to keep an open mind. Maybe it could be a good strategy to reduce range of motion to use more weight… and THEN gradually improve the quality of the rep over time with the same weight as a form of progressive overload?
@Hersovyac 8 ай бұрын
You do whatever you want. Keep in mind people squat to parallel instead of doing a full rom and no one says anything about it.
@szveszs 6 ай бұрын
Try the towel forearm exercise with a kettlebell to see if you like it too.
@Hersovyac 6 ай бұрын
No KB available where I am doing it
@szveszs 6 ай бұрын
oh! Ok... lol nice video man, cheers@@Hersovyac
@francescobergonzi3002 8 ай бұрын
Hey brother, nice video
@Hersovyac 8 ай бұрын
Thanks man 👌🏻
@EarthMan-hx3xb 8 ай бұрын
Insane physique
@Hersovyac 8 ай бұрын
Thanks man
@jordanjacobs157 8 ай бұрын
For the dual rope overhead extension 7:28, why might someone feel a weird pain in their shoulder from doing this
@Hersovyac 8 ай бұрын
Pinching supraspinatus rotator cuff tendon, long head of the biceps tendon moving around,...
@Rakyr 8 ай бұрын
What do you think of the torso/limbs split for someone who wants to focus more on the arms?
@Hersovyac 8 ай бұрын
Bad idea just train correctly both on compounds and isolation
@Rakyr 8 ай бұрын
@@Hersovyac Interesting, do you not like it because the limb days become overcrowded with volume or another reason?
@Hersovyac 8 ай бұрын
@@Rakyr because you got simpler and more effective way to go around it
@EvanZamir 8 ай бұрын
I wouldn’t have guessed your bicep is so short. It doesn’t look as such to me.
@Hersovyac 8 ай бұрын
That's what dad forearms and thick brachailis do, they give the illusion of an extra full arm and elbow crux
@Ironquest 8 ай бұрын
BAGUETTE !
@Hersovyac 8 ай бұрын
OMELETTE DU FROMAGE
@kaioken1110 6 ай бұрын
Dr Mike would be livid
@Hersovyac 6 ай бұрын
Possibly
@venkatvallabhaneni1227 7 ай бұрын
Could I ask why you use fat grips on pushing exercises? I've never seen that, and I was just wondering what the benefit is?
@Hersovyac 7 ай бұрын
Thicker handle = more external shoulder rotation = easier time to lock in all the arms joint in good alignment = less joint strain = equal more comfortable hand position = more stability to push = more gainz
@venkatvallabhaneni1227 7 ай бұрын
@@Hersovyac That's interesting, maybe I'll try it out!
@supertrollfaxnoprinter3329 8 ай бұрын
imagine building a 19 inch neck just to hide it with a wizard beard
@Hersovyac 8 ай бұрын
Ahahahahahha this is the story of my life 😂😂😂
@shirtlessviking9225 8 ай бұрын
hello, could you do somethings on some of the greek statues (like Heracles/Hercules)? also... What do you think of Neck Bridges for neck and traps, most good youtubers i follow haven't talked about them, but they feel crazy, by good i mean (you, Alex Leonidas, NH, Geoffrey Verity Schofield, those are the ones i follow most)
@Hersovyac 8 ай бұрын
I do not know what you mean about Greek statues, what do you want me to do about them ? As for your neck question, I got a full playlist of neck videos for tutorials and complete training guide and you can also find an article at my website Hersovyac.com
@shirtlessviking9225 8 ай бұрын
@@Hersovyac Like making programs/talking about how to get like some of them greek statues, i just thinnk that'd be cool :) and i will look at it
@Hersovyac 8 ай бұрын
Alright noted man thanks for the suggestion
@naughtiousmaximus7853 8 ай бұрын
Do you like Dips as overall mass builder? Especially weighted?
@Hersovyac 8 ай бұрын
Yes I do them in other training
@naughtiousmaximus7853 8 ай бұрын
@@Hersovyac Awesome. Thanks.
@smartsimplefit 8 ай бұрын
The yoke and arms are unparalleled. Looking huge brother!
@Hersovyac 8 ай бұрын
Thank you brother ! Glad to see you here
@bobsbois6042 5 ай бұрын
How can you do radial deviation with the same weight as pronation? My pronation is much muxh stronger.
@Hersovyac 5 ай бұрын
I said my wrist had an issue. I was fixing it. Now it’s way better
@bobsbois6042 5 ай бұрын
@Hersovyac So now you cant do that superset anymore?
@Hersovyac 5 ай бұрын
I do it differently.
@H777ERO 8 ай бұрын
how long do your sessions take?
@Hersovyac 8 ай бұрын
2h30-3h
@Euphytos 7 ай бұрын
Gundill dit que les dvps verticaux sont à bannir et dangereux pour la santé des épaules, ca fsit chier, tu en penses quoi?
@Hersovyac 7 ай бұрын
J'en pense que jusqu'à aujourd'hui je n'ai jamais eu trop de soucis avec pourtant des charges pouvant être considérées lourdes, et également de ne pas te limiter à un screen d'une conversation avec Bannout en sachant que le bougre a eu des soucis d'épaules très tôt dans sa carrière et de checker ce que Delavier et Gundill détaillen dans leurs livres
@blubidaytona2797 8 ай бұрын
Donc si j'ai bien compris pour développer l'épaisseur de ton dos il est intéressant de ne pas faire de mouvement scapulaire ?
@Hersovyac 8 ай бұрын
T’as rien compris frérot j’ai pas dit ça. J’ai dit tu n’as pas forcément besoin de bouger les omoplates pour bosser tes dorsaux
@blubidaytona2797 8 ай бұрын
@@Hersovyac oui bah c'est à peu près ce que j'ai dit, excuse moi je ne suis pas bi lingue avec l'anglais. C'est pour ça que je pose la question
@Hersovyac 8 ай бұрын
@@blubidaytona2797 entre « pour développer l’épaisseur il n’est pas intéressant d’avoir un mouvement scapulaire » et « pas forcément besoin de bouger les omoplates pour bien travailler les dorsaux » il y a un bel écart. Je ne t’ai pas repris sur ta compréhension de l’anglais mais sur ce que tu pensais avoir compris.
@blubidaytona2797 8 ай бұрын
@@Hersovyac oui ce n'est pas 100% la même chose, mais de là a dire que je n'ai "RIEN " compris je te trouve un peu radical. Mais merci d'avoir pris la peine de répondre a ma question
@JackedNStoic 8 ай бұрын
How long does a workout like this take on average? Its alot of exercises but its a full body so it has to be voluminous🤔
@Hersovyac 8 ай бұрын
3h
@JackedNStoic 8 ай бұрын
thats what i thought, not to bad though since your workouts seem really enyojable, is a full body routine of your kind a good strategy for saving time (meaning you have alot of rest days even though total training time in the week is still high)? , i am entering high school next year and am afraid that it will get tight with time on my 5 day gents split, thank you for the vid you make man!@@Hersovyac
@Hersovyac 8 ай бұрын
Depends bro, either you do every day 20-30mn or just twice a week big ass training sessions. Whatever suits you and can make you have both good physique and good grades ;)
@supersaiyangym3195 8 ай бұрын
C'est ça le pouvoir de la chocolatine ! Esprit shönen !
@HumbleDictator 8 ай бұрын
Why would controlling the eccentric, going full range of motion and pausing at long muscle length be more injurious / detrimental for hypertrophy?
@Hersovyac 8 ай бұрын
I dont know you tell me. Where did I said slowing down an eccentric and pausing would be more injury prone ?
@HumbleDictator 8 ай бұрын
@@Hersovyac on the shoulder press. You said that you wouldn't do that on your working sets. Only during your warmups do you go full rom. Or I misunderstood you.
@Hersovyac 8 ай бұрын
I said i don’t like paused rep for hypertrophy. My full answer is already there you just need to read the explanation
@lionheart93 8 ай бұрын
do knee sleeves work? better than knee wraps?
@Hersovyac 8 ай бұрын
Better for what ? Yes they work
@lionheart93 8 ай бұрын
squats? worth it?@@Hersovyac
@Hersovyac 8 ай бұрын
Check my other video bros
@andrearemedi6594 8 ай бұрын
how long a session like this lasts?
@Hersovyac 8 ай бұрын
2h30 if I have to be fast, 3h for comfortable rest periods
@symmetrydprk 8 ай бұрын
I respect your methods but I only truly value kyriakos FULL TRAININ SESSIONS p.s: can you include zercher shrugs on ur training routine and tell us if it is....... oPtimAL?
@Hersovyac 8 ай бұрын
Kyriako isn’t natty he is a bear. First of all. Second of all, his body is absolute perfect with the golden ratio around his side profile waist. Third, Zercher shrug can’t give muscle because no study proved it
@ForGreatness7 8 ай бұрын
For the Algorithm 👍
@Hersovyac 8 ай бұрын
For Greatness
@Abdo.R.Mohamed 8 ай бұрын
Wait , why is Full ROM on something like a press is not that efficient for Hypertrophy tho ? isn't that the part where the muscles is most stretches ? also why Pause reps are not good either ? (idc about the "FullROM 5s pause and 5s Squeeze" stuff , but generally i wanna know the nuances)
@Hersovyac 8 ай бұрын
Disclaimer for other readers : full ROM and paused reps aren't bad, it's all contextual, nothing is good or just bad. On OHP, you are heavily influenced by your bone structure, as a lanky guy with long arm and hypermobiles elbows, full ROM presses for me are a recipe for overtraining some soft tissues/tendons areas while not even working properly some muscle. Even with a smith high incline press (so great safety, resistance curve, angle of press, exercise profile) I am careful. So, I always cut slightly the ROM for a balance between risk reward basically, just like many do with parallel squats instead of full squats. As for paused reps, you lose tension or reduce mechanical load in order to build explosive power from a certain point (often bottom range but of course any moment of a rep can be paused). For hypertrophy where the more explosive you are with muscle tension, the better, it means to either sacrifice weight for technique (which is of course a good idea in quite a lot of circonstances ie for accessories/strength training), or muscle tension for arbitrary reasons ("I read paused reps are good so I do it for TUT and stretch and blablabla").
@Abdo.R.Mohamed 8 ай бұрын
Firstly , yes Ofc nothing is "Good or Bad" , that wasn't my point that's why i said *Nuances* , so ye totally agree there's not Good or bad persay it's all context dependent ... and the second point there's also the point of : By pausing reps u get less reps (Concentric) so it means Less eccentric which is the most hypertrophic , which makes a lot of sense too , but i wanted to know your personal take on it tho ..@@Hersovyac
@Hersovyac 8 ай бұрын
@@Abdo.R.Mohamed concentric can be almost as anabolic driven than eccentric, just like isometric work can be as effective as both (depends always as to where when how), and paused reps real benefit is only to deload or break the kinetic chain at a specific part which can help joint strengthening and neural drive. Muscle wise it’s often hit or miss, and easily overdone. Muscle were made to be used as rubber band and literal bouncing devices, so we ought to use them like that
@Abdo.R.Mohamed 8 ай бұрын
@@Hersovyac great take and nuanced point of view ❤️👌 Personally i use Pause work with beginners mostly for standardization of the reps and to control the bottom portion better specially with Squats and Bench
@Hersovyac 8 ай бұрын
@@Abdo.R.Mohamed pauses for beginner or weak point training is fantastic to force the trainee or own self to start and end up in proper position which clean the whole rep from and any faulty action. So you are gold on that bro
@rudid4566 8 ай бұрын
for the algo💪
@Hersovyac 8 ай бұрын
Thanks man 🙏🏻
@Henock95 8 ай бұрын
for a bodybuilder you are really strong, was that a priority for you when building muscle
@Hersovyac 8 ай бұрын
No i want to get milf since the beginning hence the hip thrust
@Henock95 8 ай бұрын
🤣🤣@@Hersovyac
@captainzodd5281 8 ай бұрын
Roughly how many calories a day do you eat?
@Hersovyac 8 ай бұрын
About 3500-4000
@captainzodd5281 8 ай бұрын
@@Hersovyac that’s a lot bro, is that just because you have a lot of muscle or are you very active? (Or a combination of both)
@Hersovyac 8 ай бұрын
@@captainzodd5281 Watch my diet video bro I explain everything =)
@StrongandConditioned 8 ай бұрын
3000 of those calories come from baguettes
@thijs5931 8 ай бұрын
He eats all of them
@pavlegskolkov6692 8 ай бұрын
Always mogged by your delts
@Hersovyac 8 ай бұрын
They have a will of their own 🤣
@sengunvolkan 3 ай бұрын
17:35 13:30
@bladestrike8045 8 ай бұрын
_girls leaving the locker-room_ Skinny girl 1: I'm going to do some yoga, you? Skinny girl 2: I think I will try the hip thrust machine. _enter gym, notice there all the large plates are gone_ _reach the machine, next to the yoga area_ 16:15
@Hersovyac 8 ай бұрын
Ahahahaha pretty much !! 🤣🤣 But most of the time the machine is taken so I will politely ask how many sets left they got. Most of them actually propose to swap on the machine but when I tell them how heavy I go they understand why I prefer to wait. Made a friend that way
@vyacheslavperesunko732 6 ай бұрын
lol why exactly full rom is bad for the joints?
@Hersovyac 6 ай бұрын
Relisten please
@vyacheslavperesunko732 6 ай бұрын
i did and i didnt hear a reason or explanation to why doing full rom bad for the joints,you just said:" im a bodybuilder i dont do full rom bad for joints"@@Hersovyac
@Hersovyac 6 ай бұрын
Guess it deserves a video then@@vyacheslavperesunko732
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