7 Things “Gym Bros” Could Teach You!

Bodybuilding and lifting to build muscle is one of the favorite pastimes of men and women around the world. That said, with the emergence of new lifting styles, a focus on training for strength and a general tendency to throw away everything from eras past rather than keeping the things that worked

what’s up guys jeff treville here at the next. com today we’re talking all about 90s bodybuilding but no we’re not going to focus on the things that you should avoid from that era i’m talking about the things you should still be doing because you see if you want to see your best muscle gains you got to focus on what they were doing right what what what is this how are you talking about knight’s bodybuilding not mentioned 90s bodybuilder jesse you know with the outfit and not only that my new vhs tape pumping jesse available to you for only three easy installments of 5. 99 and if you order in the next five minutes i’ll include my audio tape just in case you want to learn from the car we accept all major credit cards and cod to do something else you know that oh i know i’m something else that’s why they love me out there run it all right guys point number one if you want to get as big and jacked as me you have to listen to something my mom told me a long time ago big lifts gains come swift little weights they’ll have to wait what that means is before you head over to the all-important pec deck to get that cheese little chest you’re going to take the cherry on top of this 550 bench press it’s a tail as old as time song is old as rhyme if you want to look like a beauty you got to be um people actually bought this [ __ ] jesse yeah a lot of people have bought this all right well let me see if i can decode what he was saying he’s yes compound movements should be done before your isolation moves because if you do it the opposite order you’re only sacrificing your performance on the compound lifts and even though the bodybuilding focus is about creating muscle growth and hypertrophy we know that you’re going to be able to drive muscle growth through an increase in strength you’re only as strong as your weakest link and if your weakest link are fatigued first you’re not going to perform as good on your compound lifts does this thing get any better jesse i hope so [Music] all right point number two if you want to get big strong and jack just like me you gotta trade a failure on every single set now what does that mean you gotta start breathing fire like a mythical dragon you gotta start training until you feel like you’re bleeding from the eyes please tell me that was ketchup nope that’s all blood baby the dragon breath after lunch for you i could totally vouch for that all right by the way who knew what kind of controversy you were going to spark 30 years later but i could tell you this training to failure was is and always will be an effective driver of muscle growth and i say it all the time you can either train hard or you can train long but you can’t do both and for those that think that high volume in a week effort is some sort of a workaround for hard ass work you’re wrong creating change is always going to require some sort of a challenge so be ready for it what i’m saying is push yourself until you can’t get another rep in good form and make sure you respect your own recovery and if you do those two things i promise you guys muscle gains will await you now bleeding from the ice i mean totally not necessary or maybe just before you do all right guys point number three if you want to get big and strong with jack just like me you got to remember tension trump’s totals the numbers on the side of the dumbbell and on the bar don’t matter as much as the tension that you put in the muscle now if you really want to speak the language of the muscles you speak tension to it i get it your mother doesn’t like me oh you want me to take the garbage out stop making a scene all right what’s going on with you fine i will take the garbage out just as long as you give me another rep okay um that was a little uncomfortable and what jesse is saying here is actually true you see you want to focus on tension don’t always focus on top end strength when you’re trying to create muscle growth because we know there are more ways to get there so i’m saying is every once in a while focus on slowing those reps down squeezing the muscle that you’re training taking momentum out of the equation because you see when you’re trying to create muscle growth and force that adaptation inefficiency of the exercise you’re performing is actually the best way to get there as a matter of fact the inefficiency actually leads to an efficiency at the rate at which you start to see the gains it is that you’re seeking [Music] tip number four if you’re getting big and strong and jack just like me listen it’s easy for anyone to take the first set to eye bleeding failure but do you have what it takes to keep going past that so what i like to do with my drop sets is once i start bleeding from the eyes i drop the weight and then once i start bleeding from my ears i drop the weight again and then once i start bleeding from my nose continue to drop the weight bleed from my mouth drop the weight again and then once i start bleeding from an orifice that i never thought i’d be bleeding out of drop the weight even further okay now now that’s training to failure okay look we talked about the importance of training the failure at the very least increasing the intensity that you’re training at however this is where the set intensifying techniques like the drop set come in incredibly handy because they work then and they’ll continue to work as a way to ensure that you’re pushing yourself hard enough as an example on a bench press if you were to perform a set to failure and you failed down your chest how do you know that it was your chest that actually got to work most often it’s going to be the front delt that actually gives out so by lightening the weight and going into a second set there you’re actually able to get more out of the chest and in the long run create more opportunity for growth so don’t overlook the benefit of utilizing some of these intensifying techniques when it’s more gains that you’re seeking [Music] all right guys tip number five we’re looking as big as strong jacked as i am is posing every good bodybuilder knows that you have to spend at least a few hours in front of the mirror admiring that physique and that masterpiece you’ve been working on for so long and it doesn’t matter if you’re blocking the dumbbell rack and no one else can use that weight this is all about you and your own gates oh [ __ ] okay so flexing posing it actually is beneficial but i’m not saying you have to break out the posing trunks and the tanning oil to look good what i’m saying is you can actually work on it either before your training or as part of your training if you work on it before you’re training it will help you to develop a mind muscle control with a muscle that you don’t necessarily have a good connection with which can make your training more effective if you use it as an inter-set technique the great bruce lee actually talked about using crossovers and isometrics in between sets of push-ups it doesn’t matter how you incorporate them guys just don’t overlook them entirely flexing a muscle can actually be a good thing hey jeff jeff jeff oh something i forgot to mention on my vhs was that tanning makes you look that much better than everything you do really you think that looks better oh i think i missed a few spots tip number six for getting big and jacked to strong just like me is protein and supplementation now thankfully you guys have it easy when i grew up it was like drinking battery acid now with flavor technology taken to a whole new level you guys got scrumptious flavors just like vanilla now if you want to talk about advanced with supplementation check out this beau