ADVANCED FULL BODY TRAINING GUIDE Part 3

Рет қаралды 14,163

Күн бұрын

hersovyac.com/product/full-bo...
00:00 Intro & Warm-Up
00:50 1st Bi-Set (Arms, Forearms)
02:42 2nd Bi-Set (Delts, Chest, Biceps)
04:23 3rd Bi-Set (Back, Triceps)
05:55 4th Bi-Set (Delts, Back)
07:15 Little Posing
07:56 5th Bi-Set (Posterior Chain, Calves (not shown))
09:42 6th Bi-Set (Traps, Neck(not shown))
11:40 7th Bi-Set (Quad, Glutes, Calves (not shown))
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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.

Пікірлер: 164

@umutozer9667 16 күн бұрын

FİRST DAMN

@RuskiyStandardRaw 16 күн бұрын

DAMNIT

@RuskiyStandardRaw 16 күн бұрын

Second 😭

@Strugglerrrr 16 күн бұрын

DAMN

@Hersovyac 16 күн бұрын

Your name is Barry Allen, and you are the fastest man alive

@walter7454 16 күн бұрын

The two jacked Frenchmen keep uploading on the same day. Consider me happy 🔥

@Hersovyac 16 күн бұрын

Thanks man 🙏🏻🙏🏻

@DDiez15 7 күн бұрын

Forgot natural

@walter7454 7 күн бұрын

@@DDiez15 That doesn't even have to be said bro

@Hersovyac 7 күн бұрын

@@DDiez15 I am not natural bro, I am on a big amount of emmental and st moret

@stack4229 16 күн бұрын

He is preparing to fight alongside Odin

@Hersovyac 16 күн бұрын

I am leading the thickest men to battle

@StoicBody 15 күн бұрын

One of the most aesthetic physiques in youtube fitness, keep it up 💪

@Hersovyac 15 күн бұрын

Thank you! Will do!

@nh1776 16 күн бұрын

Thumbnail is insane

@Hersovyac 16 күн бұрын

Canva is pretty cool to edit

@bigmanmagehater 16 күн бұрын

you combine the body of both elite wrestler and elite natural bodybuilder, impressive work

@Hersovyac 16 күн бұрын

Thanks man !! I would get bodied in wrestling with my thin waist I am so rusty 🤣

@virding232 16 күн бұрын

@@Hersovyac Did you use to wrestle? If so, makes sense since Greco-Roman is French.

@Hersovyac 16 күн бұрын

Yes especially grappling and ground work

@virding232 15 күн бұрын

@@Hersovyac That's sick, brother. Maybe you could make a video on combining combat sports with bodybuilding. I remember you advocated full body!

@Hersovyac 13 күн бұрын

Gotcha man will try to do something

@InnerStrengthVarun 14 күн бұрын

Love this series

@Hersovyac 14 күн бұрын

Thank you Varun !

@CKDNatedogg 16 күн бұрын

Doing a back day this morning but still tuning in. Appreciate the content 👌🏿

@CKDNatedogg 16 күн бұрын

I haven't done shrugs much lately, gonna have to throw those in there today.

@Hersovyac 16 күн бұрын

Thank you so much bro !! Have a great workout

@Hersovyac 16 күн бұрын

@@CKDNatedogg Please don't you are scary enough ahahah

@user-dn4lg1dv5v 16 күн бұрын

Awesome video. The channel is underrated. Always solid content , great explanations on everything. Respect.

@Hersovyac 16 күн бұрын

Much appreciated!

@croissantrophy.channel 16 күн бұрын

was waiting for this

@Hersovyac 16 күн бұрын

I am here babe

@Dravok 16 күн бұрын

As someone who is also lanky and who has a two finger gap between his bicep and elbow, it's refreshing to hear someone else who handles it with a smile. I've enjoyed the full body videos, bought the book, and implemented it in my home gym. Great video and blessings to you and your channel, Hersovyac. 💪

@Hersovyac 16 күн бұрын

Thank so much man for the kind words and I hope the book helps you a lot 🙏🏻

@alexanderbertisch1006 16 күн бұрын

2 fingers? I wish, I can almost fit 4!

@Hersovyac 16 күн бұрын

No excuse, I can fit in 3 and a ultra close to 46cm/18" arms

@LouisSerieusement 16 күн бұрын

Super conseils, merci beaucoup !

@Hersovyac 16 күн бұрын

Avec plaisir

@burntgod7165 13 күн бұрын

Awesome book, by the way.

@Hersovyac 13 күн бұрын

Glad you like it!

@burntgod7165 12 күн бұрын

@@Hersovyac A Push/Pull/Legs book now, and your work here is done, sir 😁

@user-us4mc7ej3c 16 күн бұрын

Pour l'algorithme. Force, continue à nous donner ce contenu de qualité

@Hersovyac 16 күн бұрын

Merci !!

@cheesenutpea 10 күн бұрын

great vid

@Hersovyac 10 күн бұрын

Thanks 🙏🏻

@Divingdeeponceagain 15 күн бұрын

This gym looks awesome. I like the darkish environment and of course the machines. I really need to change gym

@Hersovyac 15 күн бұрын

It’s called « on air fitness » and it’s dope 🙏🏻

@cglnarcissist5700 16 күн бұрын

Badminton training is going good I see

@Hersovyac 16 күн бұрын

Yes I am prepping for regional senior

@tommi_natti 11 күн бұрын

12:40 Gotham been real quiet since this vid dropped

@Hersovyac 11 күн бұрын

🤣🤣🤣🤣

@bigsleepy3211 13 күн бұрын

It would be cool to hear your thoughts on how to adjust training during bulking/cutting. Frequency, volume etc. Cheers bro

@Hersovyac 13 күн бұрын

Not much needs to change but that’s a cool idea nonetheless

@jos_dst6795 16 күн бұрын

Magnifique séance ^^ sinon sur les trois séances , y a que le pec deck dans la première séance , comme exo d'isolation des pectoraux ?

@Hersovyac 16 күн бұрын

Oui

@Protein-Man 16 күн бұрын

Me: I watch Hersovyac for the content The content: 9:05

@Hersovyac 16 күн бұрын

🤣🤣🤣🤣

@angrygoldfish 16 күн бұрын

Two cheeky questions: 1). Fat-grip hammer curls, I've always done them with my hand in the centre of the bar, meaning I can't use the top of my hand pressed against the plates as you are here to support the weight once my forearm fatigues. Should I move to the way you're doing it here? My goal is to train the entirety of my forearm flexors. 2). The new book is awesome. Love it. Only thing is, I find leg training after upper body training to be too exhausting so I'm rotating days instead. Monday is lower body first. Wednesday is upper body first. Friday is a mix. Pros and cons of doing upper first or lower first? What's your experience?

@Hersovyac 16 күн бұрын

Do it as you please for your goal it doesn’t matter. For full body lower first drains me too much personally don’t what feels better and according to your goals

@abasicname8848 9 күн бұрын

I didnt know that it also decompress the ankle.

@umutozer9667 16 күн бұрын

Bro what is your opinion on DB shrugs? My gym is kinda shit so its hard to find much weight to do heavy barbell shrugs. Great video again btw.

@lionheart93 16 күн бұрын

great squeeze at top

@lionheart93 16 күн бұрын

control on bottom

@Hersovyac 16 күн бұрын

Too light to be useful long term

@liftingkid 16 күн бұрын

Deadlifts are taxing, but i think they have also purpose, I do snatch-grip deadlifts 5x10 every other week and adding some kilos on it (yesterday it was 5x10x153.5kg, hard workout as fu*k with headache between sets, but feeling afterwards and todays sore upper back with upper erectors and small muscles in back, it's cool and it's different than from barbell rows or shrugs :D), btw your videos are good, i also train fullbody because i like doing only one exercise per muscle (or for back or shoulders more - pullups/rows, presses/raises) per workout because i think it is easier to progress.

@Hersovyac 16 күн бұрын

Try s’arch grip block pull touch and go or snatch grip RDL and you will understand and see why I said deadlift aren’t a good choice for hypertrophy focused training

@jobolt. 6 күн бұрын

Hey great video as always! I have wirst pain whenever I do reverse curl. Do you think hammer curl alone is a great alternative ? Or should I use fat grip like you did at 2:11 ?

@Hersovyac 5 күн бұрын

Yes it’s fine

@synin3267 15 күн бұрын

Monstrueux mec

@Hersovyac 15 күн бұрын

Merci

@sagar1s 15 күн бұрын

Hi, I recommend you to get a pair of figure 8 straps which are much better than regular straps for heavy lifting and you won't have problems with grip.

@Hersovyac 15 күн бұрын

No thanks

@sagar1s 14 күн бұрын

@@Hersovyac What is your reason for not wanting to use the Figure 8 straps? Asking because maybe you know something I don't. Thanks

@Hersovyac 14 күн бұрын

Because straps are plenty enough and also I have big hands and a very strong grip I don’t need to be pampered for that. Also I ain’t prepping for any record or competition strengtj wise it just happened that day grip was slippery but it’s rare. I got a bottle of liquid chalk who is being used more often by my buddies than me.

@sagar1s 14 күн бұрын

@@Hersovyac I see, thanks for the asnwer.

@brightmoon5040 13 күн бұрын

Hey Herso i have questions about the Upper/Lower beginner program, dont you think that the volume on the upper days are kinda bit high?

@Hersovyac 13 күн бұрын

@anthonyesposito7144 16 күн бұрын

Love the content, on average how long is each workout, can we do it in about 1 hour

@Hersovyac 16 күн бұрын

No you can’t it takes 2h min

@anthonyesposito7144 16 күн бұрын

@@Hersovyac so this is not a mike mentzer type workout lol, still loved it , too bad i dont have that kind of time , thanks

@Hersovyac 16 күн бұрын

Not at all and I don’t believe in Mentzer hit

@spawnmedia2461 16 күн бұрын

hellbows

@Hersovyac 16 күн бұрын

Oui oui

@danielgov3505 16 күн бұрын

First time seeing gravity boots, looks fun, but is it worth investing in? Will dead hangs with 8 wrist straps do the same ?

@Hersovyac 16 күн бұрын

Inversion really made a huge diff for me so I would say yes especially since it’s « only » 40 bucks and will last you a lifetime

@Volnixz 16 күн бұрын

Have you also considered figure 8 straps for the shrugs?

@Hersovyac 16 күн бұрын

No, I don't need to be that pampered to lift heavy

@daniell5751 15 күн бұрын

What do you think of a workout following the same structure as yours, but push/pull 4x a week, where the quadriceps go on the push day, and the hams on the pull day, alternating the main lifts each day, doing bisets, and everything else?

@Hersovyac 15 күн бұрын

Its a very good idea and the logic Serge Nubret used for a number of years. You also got @showmegains on insta who is doing something pretty similar and his body is just peak natty. So go for it man

@slee2695 12 күн бұрын

I'm doing something similar..except a 3rd day arms/calves So push/quads..pull/Hamstring..arms/calves Probably dumb but I enjoy it

@jos_dst6795 16 күн бұрын

Merciiiiiiiiiiiiiiiiiiiii

@Hersovyac 16 күн бұрын

Merci à toi 🙏🏻

@shodaime93 15 күн бұрын

Do you think doing biceps first in a pull session will negatively impact the subsequent back workout if you mostly use straps?

@Hersovyac 15 күн бұрын

It depends exercise sélection I would advise against personally

@freddyco2868 7 күн бұрын

In your opinion and experience is 8 total weekly sets for side delts enough for mass? (for intermediate lifters )

@Hersovyac 7 күн бұрын

Yes

@goggins6121 14 күн бұрын

well played dude how are you not drained in the end to do squats

@Hersovyac 13 күн бұрын

I am the one who drains the gym

@blaikazrd6786 16 күн бұрын

Bro.. we almost have the same muscle shapes. It kinda makes sense cause i am half french and half english.

@Hersovyac 16 күн бұрын

I am more portuguese and italian than I am french

@blaikazrd6786 16 күн бұрын

@@Hersovyac where do you think the muscle genetics came from? Mine came from my French great grandpa, he was a farm boy and was kinda jacked.

@Hersovyac 16 күн бұрын

@@blaikazrd6786 i am an heaven mix between mom and dad. 100% sure I got his back and arms (a physical therapist checked us both on separate occasion and said it was basically a copy cat), but lower body wise it’s definitely my mom side.

@blaikazrd6786 16 күн бұрын

@Hersovyac That's insane. There's a picture of my great grandpa on the beach, and I want to live up to him. He was supposed to be a tough mfer.

@Hersovyac 16 күн бұрын

You got the genes now you got to just move your ass man. I feel exactly the same compared to my ancestors 🙏🏻

@quiabuman 16 күн бұрын

nice

@Hersovyac 16 күн бұрын

Very nice

@jos_dst6795 14 күн бұрын

Puis-je faire les Shrugs lourds sur la smith machine ?? Dans ma salle, on a pas de cage à squat malheureusement

@Hersovyac 14 күн бұрын

Ben oui du coup

@noranorz2192 16 күн бұрын

I appreciate the cake in the thumbnail

@Hersovyac 16 күн бұрын

I got all the quatre quart and SchwartzWalde

@JackedNStoic 14 күн бұрын

Do you use antyhing isntead of sunscreen during sunny days, since I am asuming you avoid regular sunscreen considering your philosophy on deodorant etc?

@Hersovyac 14 күн бұрын

I will make a video on how to tan safely and properly aha but yeah you are spot on I would rather treat a sun burn (quite easy at that) than use again some sun screen

@dw3yn693 13 күн бұрын

@@Hersovyac whats bad about sunscreen

@Hersovyac 13 күн бұрын

Every year, most big companies selling them pull them back because of studies finding that some components are carcinogenic, endocrine disruptors or actually irritant on the body. They get a fine, pay it because who cares they got millions and just never get really punished for the thosuands of cases of side effects plaguing people using them, which goes from a little melanoma to young children's passing. Trust in those products, just like commercial soaps and shampoos but also cleaning products is at an all time low, for good reasons.

@JackedNStoic 13 күн бұрын

@@Hersovyac will be looking forward to your video on the topic🙏

@dw3yn693 13 күн бұрын

@@Hersovyac can you link me some sources on that?? Very interesting

@weppes8090 9 күн бұрын

How fucking long is this training ? Amazing content !

@Hersovyac 9 күн бұрын

@elamerindio 16 күн бұрын

C'est moi ou tu as mis du Chaos Vector en fond vers 4:00 ? 😎😏

@Hersovyac 16 күн бұрын

C’est toi mais je comprends la confusion bg

@lionheart93 16 күн бұрын

deadliftitng are so taxing. haven't done them in a month and i can do more volume and recover faster lol. No wonder ya'll be recovering so fast

@Hersovyac 16 күн бұрын

indeed, RDL and block pulls are for me the best for hypertrophy purposes

@tjdiaz5982 15 күн бұрын

Is there any specific reason you didn’t have any pull ups in any of the three workouts?

@Hersovyac 15 күн бұрын

@timschmitt8668 16 күн бұрын

How often do you train full body? 3x a week?

@Hersovyac 16 күн бұрын

There are 3 videos.

@Redpillbeaner 16 күн бұрын

I've tried the a Rouge belt squat machine and the belt just rips into my skin and causes major bruises. Would love to use it but the belt fucking sucks. Thanks for the video

@Hersovyac 16 күн бұрын

Try to use a hoodie with it, or put that hoodie in between you and the belt. Or use a pretty thick jogging fold in two. Very DYL but it works

@Redpillbeaner 16 күн бұрын

@Hersovyac sweet thanks for the suggestion I will try that out and see how it goes

@Bzilla 16 күн бұрын

10:51 🗿🗿

@Hersovyac 16 күн бұрын

"Shrug are only for scapulae elevators and do not activate the traps or recruit them under load ? Fascinating."

@sebastiennicolle431 15 күн бұрын

Combien de calories et de pas pour u. Physique si harmonieux énervé ?

@Hersovyac 15 күн бұрын

4000kcal

@sebastiennicolle431 15 күн бұрын

@@Hersovyac chapeau

@mustafashaaban260 2 күн бұрын

Taking 2 rest days between each session Is it ok ?

@Hersovyac 2 күн бұрын

That’s what I did

@mustafashaaban260 Күн бұрын

@@Hersovyac I want to clear that it will be 72 hour between each session not 48 Also that mean that the 3 days full body are gonna be in 10 days cycle not 7 Is that right or I am missing something ?

@Hersovyac 20 сағат бұрын

Yes.

@AC-xi4yn 16 күн бұрын

Bet this dude could do +30kg for reps on BTN pullups

@Hersovyac 16 күн бұрын

I did that for a single years ago. Spot on man

@AC-xi4yn 16 күн бұрын

Well damn now that was unexpectedly clean

@killiansamson4858 13 күн бұрын

ENOOOOOOOOOOOOOOOORME LE FREROOOOOT

@roycegarvin 16 күн бұрын

7:22 confirmed PED user 😔

@Hersovyac 16 күн бұрын

Confirmed French 🥲

@Alex-vi6iz 16 күн бұрын

Using thrist traps as the video thumbnail now ? Gotta boost the channel, whatever it takes

@Hersovyac 16 күн бұрын

Hate the game not the player 😎

@naughtiousmaximus7853 16 күн бұрын

380kg LMAO. That is insane.

@Hersovyac 16 күн бұрын

My best is 400 actually 😇

@_Beep.Boop_ 19 сағат бұрын

10:48 "reps"

@Hersovyac 17 сағат бұрын

« Useful » comment

@rakoonloufa88 14 күн бұрын

Gym name??

@Hersovyac 14 күн бұрын

On air fitness

@JackedNStoic 16 күн бұрын

You Frenchmen keep uploading on the same day🥐

@Hersovyac 16 күн бұрын

Conspiracy theory !

@CrazyChickenFarmer 15 күн бұрын

Monsieur Herso I am losing my mind out here and I need help, maybe you can assist me. I'm making steady progress in all but one muscle, and that's biceps. I do DB concentration curls and BB curls and I am neither getting stronger nor bigger in my biceps, just spinning my wheels with the same weight and same reps. I also feel like I get a sick pump that's just getting in the way of the exercise and somehow draining strength from my arms. What the hell is happening?

@Hersovyac 15 күн бұрын

Eat more switch exercises

@CrazyChickenFarmer 15 күн бұрын

@@Hersovyac Thanks for the reply! I'm currently in a bulk so eating should be in order. I'll try other exercises, any suggestions?

@Hersovyac 14 күн бұрын

I personally like concentration curl, hammer curl, preacher/incline curl