What’s Up! I’m Vince Del Monte Welcome to Muscle Camp. We got a couple great guys here. Flew in from all around the country to take us through our Ultimate Strength Workout. This is right out of the pages of Living Large. This is our mechanical tension day. We’ve got three workouts this week, full-body workout style. Low volume – high high intensity – These guys are gonna be moving some weight today. Come and join us. We’re gonna show you guys how to get strong the natural way. You’re gonna make some major strength gains on this Monday workout. It’s a longer workout but that’s what we’re gonna do now. Seven exercises, three sets of six to eight and we’re gonna take a full rest period between every exercise. Sound good. Alright. Let’s get into it. And it’s on. So you gone up from 275 to 315 and you’re gonna try and go up on your third set a bit more. A little bit. OK. Perfect that’s perfect. We’re gonna go up some micro plates here. So fill it up. You still got a day ahead of us so. You go buddy. Keep it tight stay strong let’s go finish your job here we go there we go drive the floor away. good work So they’re on exercise two now. Military press. 160 Good weight. Lightweight Drive it to the wall. Drive it through the ceiling. One of the things on this exercise guys is you just got to really be careful in those last few inches because that load is heavy especially on that last rep when you’re lowering it. Really try and put the brakes on so that it doesn’t ram you into a range that you can’t control that’s when you typically hurt your shoulders.So just be really careful getting in – getting out of these movements – loading it slowly – not getting reckless. That’s when people get hurt at the start getting into the movement and at the end getting out of the movement. Those last few inches – just own those inches in particular – really add your muscles on the brake system and you won’t get hurt all right. That’s the biggest precaution on these on this heavy day. This is just a long workout cuz you got – there’s only three sets but you’ve got the long rest periods. I don’t even mind if the rest periods go three four minutes as the week’s go on just to get that extra weight on the bar. So I want the weight going up for ten weeks straight into our D load week which is our 10th week so for nine weeks straight. There we go. Amazing it’s amazing so you notice how on that second half of the rep he’s really charging into it because he knows that’s when it’s hardest. 4. Come on. Big and strong here. 5. Now we start working here. Drive the floor away with the… Good. All the way to the top. got it let’s go start working all the way finish up finish up good good. Was that your hardest set of the three? Yeah. Absolutely. I did a 135 then you 160 160 or 185 so I went up 50. Perfect progression. Three sets. Six to eight here. Let’s get right into it. all right so Akash is modifying this exercise based on what he’s able to do. He’s unable to do the deadlift so he’s gonna do a straight leg deadlift which suits his injury history and that’s an acceptable decision for you to make. So this is a hip dominant exercise. So what we’ve done is we’ve just taken out the flexion from the knees and we’ve just isolated more at the hips so that it’s still hip dominant exercise and that’s how we address our limitations in the gym. Vince would you rather me go with a quarter and guarantee my 6-8, or jump to 5 plates? so we’ve got a 10-week phase ahead of us. So we can hit our 5 plates probably two – three weeks from that when the rep ranges come down at four or five reps So today let’s stay in that six to eight let’s go let’s go here we go good job keep it tight you got this .Up. Best rep here. Yep! Yeah! [Music] Big chest here. one. good. two three four five good job good work whoo that’s perfect so Akash is doing floor presses with the dumbbells. He just finds he can feel his chest a lot more and he feels a lot safer in this position so again if you have a preferred exercise that’s a compound movement that’s totally fine. Alright. He gets a lot more out of his chest with this specific movement he just doesn’t prefer to do the bench press so he’s made that substitute and that’s okay. You got this. Up. Okay One of the challenges of writing programs for many people who are following the same program is that I don’t know what you’re bringing to the gym. Your limitations, etc., so if a benchpress doesn’t feel good no problem. It’s just a name of an exercise. If you want to do a dumbbell press that’s fine, but we are using a flat angle so I want you to go with the floor or with a flat bench because you’ll see in the upcoming phase then we go to incline so the exercises are changed based on what we did in the previous phase. There we go looks good man. Good. Strong Good I’m with you man good. Drive your feet to the floor. There you go. You got this. Good set. Good. That’s good man So we got neutral grip chin ups here so the question is always where do I put my grip. Personally I always just go with with nat, with what’s natural. So this is natural. So you close your eyes bring your hands up that’s natural so my version of narrow is this or you could go more narrow than this but this is gonna load the lat the best because this is the back exercise in the program right and this is what’s gonna work the back through a natural path of shoulder extension most people would consider that a medium grip and it looks medium because you could put your hands more narrow but as soon as you go this narrow now we’re doing a lot of flexion at the elbow and less extension through the shoulder which is what we actually want for a bigger back. So I’m a big fan of just using dumbbells when you got a workout partner with you so it’s gonna load your hamstrings a bit so what you’re gonna do is you’re just gonna cross your knees I’m gonna put it right between your calves. You got to go heavier every set. This is your strength day so strength day we’re always challenging oursleves with more load across your lats. good close your knees now you’re set there we go go for six good ones squeeze hard to good keep those knees together yep keep the load on your lats.Tthere we go up. good good work. So we’re doing dips here for triceps so to emphasize the triceps we need a more upright torso to get more bend at the elbow alright. So this is a challenging exercise but we’re trying to create a lot of distance at the elbows so that the triceps are challenged the most here that’s why we want that upright torso. good job great set here nice work got a few more yeah so when this one with this one guys you just want to kind of lock it in get those elbows turned in and find where your triceps are loaded get your wrist engage everything’s got to be tense here okay and then just load those triceps focus on pushing those handles away and those triceps will grow off this one stretch it out there it is that’s the money rep that’s the money rep there we go looks awesome squeeze hard there you go nice good job finishing those same cues guys keep those abs tight work around your body let the biceps do the work get a nice stretch the tendencies the ones stop a few inches short of extension and you’re missing out on a lot of muscle fibers so just get that load that allows you to get that stretch so they then you can get that great range of motion more tension on the muscles the more growth you’re gonna get so that’s it how was it guys it’s a long workout right the number one question people ask me and I want you guys to validate this one you’re training for strength you have to take the long rest periods right a lot of people they email mean they say this I’m just in the gym for too long but it’s a part of the training week when we do the volume week a rest periods are a lot shorter the work that’s a lot faster to get stronger you need to give yourself that rest would you up from your experience Matt? Right so you’re going to the gym anything amiss I just want to take that pump and then you know it you’re like yeah you got a good pump, a lot of sweat happening but your strength games aren’t really moving right so that’s a separate goal. That’ll be a separate workout in the week how about you can you validate the necessity of the longer workout for strength day? Absolutely yeah you need to give that let’s do this you need to be able to get stronger to grow. I focus so much on my execution over the past few years that it’s nice to get your central nervous system a chance to recover. a lot of people they limit their size gains because they’re never having that piece of their overall training program focus on getting stronger so that’s the purpose of this part of the training phase. How about you Josh? yeah those rest intervals are key for me to come back and just restore my glycogen a little bit and just get in there with a little bit more strength. Vince also gave me a ton of cues on how to keep my body right and how to warm up properly and make sure I’m getting full extension and flexion and those little cues they made a big difference from where I felt it and I could actually feel myself like I’m getting stronger as a result of this workout. it’s pretty simple if they don’t get stronger in a medium rep range you know bigger well as long as you keep it good for which men do boys pretty okay so that’s what we’re doing here guys if you guys enjoy that workout be sure to give it a thumbs up if you want more full body workouts like this I’m gonna put a link on the screen to a playlist on this channel that’s got more full body workouts it’s a really powerful way to increase your size and your strength incrementally without doing too too much volume we can add volume down the road but for a lot of you guys especially if you’re just getting started not seeing those gains you want we want to step the volume back get the effort up get the intensity up then add the volume later which is what happens with this Living Large program thanks so much guys did you guys enjoy that be sure to give it a like a comment below and we will see you guys next time thanks for watching