Pratique du Shadowing: The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied) - Apprendre l'anglais à l'oral avec la vidéo
Choisissez un mode d'entraînement
Chaque mode ouvre une salle d'entraînement en plein écran.
132 phrases
Si les phrases sont trop courtes ou trop longues, cliquez sur Edit pour les ajuster.
1
okay welcome everyone to a new episode of the science applied
2
series in this video we're going to be hitting a full
3
upper body workout as day two of our new upper lower split
4
and these workouts are based on my new upper lower size
5
and strength program however the program itself is more specific in terms of progression, periodization, and variation from week to week,
6
whereas these workouts are meant to be more generalizable while still being effective and challenging.
7
So today's workout is gonna be day two of six, and just jumping right in, even on upper body days, I think it's important to get your full body warmed up,
8
and you wanna break a light sweat before doing any lifting to reduce risk of injury and improve performance.
9
So I'm doing five minutes on the incline treadmill here, and after that, I'll do a dynamic stretching routine, which I'll play in fast motion here,
10
but I can cover that in more detail in a future video if that's something you guys would like to see.
11
So from there, we're going to jump into the barbell overhead press for two sets of four reps.
12
Now, something I've always found with the overhead press is that people tend to hit failure quite suddenly on these.
13
And what I mean by that is you can be doing six or seven reps fairly easily, and then out of nowhere, you just can't get that eighth rep up.
14
So I think it actually makes sense to keep the RPE
15
quite high on the overhead press since leaving even like two
16
or three reps in the tank here won't actually feel that challenging at all.
17
And rather than blasting this movement with a lot of rep volume, we're going to be progressing by adding one set every week.
18
So in week one, we'll do two sets of four, three sets of four in week two, and then four sets of four in week three before returning to two sets of four,
19
but with more weight in week four.
20
Now one thing I've been working on myself with the OHP
21
is really pulling my head back out of the way by lifting my chin up, I found that I have a tendency to want to move the bar forward to clear my face
22
and then bring it back in an arc, whereas what I should be doing is really tilting my head back
23
so I can move the bar up in a perfectly straight line.
24
Okay, up next we're moving on to three sets of six reps on a wide grip pull-up.
25
Now I've mentioned research from Doma and colleagues here before, which basically found that while there was no significant difference in the lat activation between a pull-up and a pull-down,
26
the pull-up did come out on top for the biceps and the spinal erectors, which give that appearance of back thickness all the way up the spine.
27
So I think that both a pull-up and a pull-down can have a place in your routine, but you could make the case that if you're leaving a pull-up out of your routine,
28
you're most likely leaving some back thickness gains on the table.
29
So here, since the reps are lower and we're using this as our main heavy pulling movement, I'm loading these with a 30-pound dumbbell,
30
but you really just want to make sure that you're getting reasonably close to failure on that sixth and final rep.
31
So if you're newer to the pull-up or at a heavier body weight, you can definitely use body weight only or an assisted pull-up machine.
32
And in terms of technique, one thing that I'm working on mastering here
33
is maintaining the same lifting tempo for rep six as I did for rep one.
34
And this is something I think so many people miss on the pull-up.
35
They'll start with a nice one second positive and one or two second negative for the first few reps.
36
But then by the time they get to rep six, even though they may not be cheating too bad, they start to move up and down way faster than they did on the first few reps.
37
And in my opinion, I would classify this as a more subtle way of cheating on these.
38
So the next time you do pull-ups, pay close attention to your cadence
39
and try to make it consistent all the way through from rep to rep and set to set.
40
And if you can't do that, then consider lowering the weight.
41
Okay, up next we're doing two sets of 10 reps on the close grip bench press.
42
And we're doing another simple double progression here where we'll do 11 reps in week 2, 12 reps in week 3, and then 10 reps again in week 4 with more weight.
43
And one of the main advantages of the close grip bench press from a physique development perspective
44
is that it does target the upper chest better than a wider grip, with the majority of EMG studies showing that a narrow grip leads to proportionally more activation of the clavicular head.
45
Now one mistake many people make with this movement is taking the exercise name too literally and going in way too close.
46
Ideally, you want to have your wrists and elbows stacked from the rear, so just about a shoulder width grip is what I would consider to be close
47
and going any closer than that is pretty much a guaranteed path to wrist pain.
48
So after that, we're supersetting three sets of 12 reps on a wide grip seated cable row
49
and three sets of 15 reps on an incline dumbbell lateral raise.
50
So with the cable row here first, we're using a wide grip to emphasize transverse abduction and scapular retraction over shoulder extension.
51
Basically, by having your arms more out to the sides, you're going to target more of the mid traps
52
and rear delts than if you had your arms tucked in close by your sides with the elbows down.
53
And having a closer grip and tucking your elbows down and in is really gonna turn on the lats.
54
And on the flip side, flaring your elbows out and focusing more on pulling back rather than down is gonna hit the traps and rear delts more.
55
And since it's relatively easy to fatigue the lats with pull-ups on their own, I think turning this movement into a more trap-focused exercise makes sense,
56
especially since natural lifters tend to struggle more with trap development
57
and back thickness than they do lat development and back width in many cases.
58
And we're supersetting this with a lateral raise just for the sake of time
59
and because there won't be too much interference between these two movements.
60
And you guys know I normally do lateral raises leaning away on a cable, but holding up two separate machines at the gym a bit selfish
61
so we're going to use the dumbbell variation here
62
which is also still totally fine especially if you modify the exercise in two ways.
63
First we're going to lean forward by about 15 to 30
64
degrees either by bracing up against a steep incline bench
65
or by just leaning forward by hinging at the hips without chest support.
66
And the idea here is to put the line of pull
67
more in the direction of the orientation of the lateral delt fibers
68
while keeping the actual raise in the scapular plane
69
and the other modification is to stop the range of motion about 10 to 15 degrees from the very bottom
70
and this is going to accomplish two basic things.
71
First, research from McMahon and colleagues showed
72
that the bottom part of the range is mostly handled by muscles of the rotator cuff
73
and the lateral delt doesn't really take over until later in the range of motion.
74
So you can emphasize the lateral delt by simply cutting
75
that last part of the bottom end out
76
and there's actually no tension at the bottom anyway since the dumbbell is positioned straight down directly beneath the shoulder,
77
so gravity can't act on the dumbbell to produce tension in the shoulder muscles at all.
78
And if you'd like to hear some more tweaks on the lateral raise, I'd recommend checking out my capped delts technique Tuesday video, which I'll link down below.
79
Okay, up next we're using another antagonistic superset of cable crossovers and rope face pulls.
80
So basically we're going to set up the cables low
81
and fly upward to get more shoulder flexion involved and hit more of that clavicular head of the upper chest.
82
And after 10 reps of that, we're going to raise the cable up to shoulder height
83
and then bang out another 10 reps to really burn out the sternal head.
84
And after that, we're going to replace the D handle with a rope and do 20 reps of face pulls.
85
Now, because the face pull has a relatively short range of motion, you want to use lighter weights for higher reps
86
and really focus on keeping constant tension on the rear delts and mid traps.
87
Here, we're just focusing on using an underhand grip
88
and externally rotating at the top to hit more of the rear delts and strengthen up the rotator cuff.
89
And you can think of this like doing a back double
90
biceps pose where you're basically flexing your biceps from the back with each rep.
91
All right, after that, we're going to finish off the workout with some bicep work.
92
And here we're doing a pretty standard three sets of 12 reps on the supinated dumbbell curl.
93
You guys may remember from my biceps technique Tuesday video that I recommend holding the dumbbell closer to the outside head,
94
so your pinky rests more in the middle and driving through your pinky.
95
And I've gotten so much positive feedback on that cue.
96
It seems so many people feel their biceps engaging so much more
97
and feel their forearms taking over so much less by using that cue.
98
And another thing that I'm doing here is I'm finishing all 12 reps with my right side first, since my right arm is a bit smaller and weaker,
99
and then simply matching the same reps with the same weight with my stronger arm after that, meaning it'll get a slightly lower RPE,
100
which in theory should even them out over time.
101
Now, one thing my new program has built in is a semi-adjustable weak point prioritization section,
102
so you can add additional volume for whatever your specific weak point is.
103
So for this workout, I'm doing some direct neck work.
104
And if you've seen my neck technique Tuesday video, then you know
105
that I've been using the NeckFlex head harness to do most of my neck training for the last few months.
106
So I'm gonna do three sets of 20 slow and controlled reps on the crab walk neck curl, supersetted with three sets of 20 reps on the pushup style neck extension.
107
And if you're interested in checking the NeckFlex out, they're actually a new sponsor here on the channel and it comes highly recommended.
108
So you guys can check that out at the link in the description if you're interested.
109
Okay, so guys, that is a wrap for this workout.
110
Thank you guys so much for all the support on the launch of my program.
111
It's so cool to see so many of you guys running the new program.
112
And I really appreciate all the tags and messages on social media.
113
And the feedback has been amazing so far.
114
And if you want to jump in and start on the program, it's not too late.
115
You can find it on jeffnipper.com.
116
And I've decided that for the launch of episode number two here, I'm going to put it on sale again.
117
As you can get it for $29.99.
118
So that's $10 off.
119
But I'm only going to leave it on sale until the end of this weekend.
120
So on Monday, it's going to go back up to $39.99.
121
And I probably won't do another sale until sometime in the fall.
122
So it's a six day per week program, but there's an explanation of how you can modify it to a five day per week schedule
123
if that works better for you.
124
And the program also comes with coaching cues and video links for every exercise,
125
as well as a full written section explaining the progression behind the program and a full list of scientific references.
126
And it's a nine week routine, but I think 95% of my audience could easily run this for at least six months
127
or so and continue making progress because of how the progression schemes are set up.
128
So you guys can pick it up at jeffnipper.com at the discounted price for today and tomorrow, and I'll put a link to that over here next to my head.
129
So thank you guys so much for watching.
130
I really appreciate it.
131
Don't forget to leave me a like if you enjoyed the video.
132
Subscribe to the channel if you happen to be new, and I'll see you guys all here in the next episode.
Télécharger l'application
Tout pour parler couramment
Prononciation IAChaque phrase notée
Phonétique (IPA)Maîtrisez chaque son
VocabulaireEnrichissez votre lexique
Jeu de vocabulaireApprenez en jouant
Même chaîne
B2What Every Body Fat % Actually Looks Like (50% to 5%)
Daily ConversationWorking Adults
B21
How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)
Daily ConversationWorking Adults
B21
I Built The World's Most Scientific Gym
Daily ConversationWorking Adults
C11
Peptides Are Insane
Daily ConversationWorking Adults
B2Top 3 Shoulder Exercises For 3D Delts
Business EnglishWorking Adults
B2The Only 25 Exercises You Ever Need
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Vidéo recommandée
C15
507 phrases
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
B22
247 phrases
6 Days OUT | FST-7 Shoulders with 4X Classic Olympian Champ Chris Bumstead
Business EnglishUniversity StudentsWorking Adults
C12
96 phrases
Gân Achilles - Bí Quyết Bứt Tốc & Bật Cao Như VĐV Chuyên Nghiệp | T3KT SCIENCE BASED | SmallGym
Business EnglishUniversity StudentsWorking Adults
B22
204 phrases
The Lazy Method: How I Build $10K/Month Apps
Business EnglishUniversity StudentsWorking Adults
C13
264 phrases
Simple Science to Burn Fat Like a Pro
Business EnglishUniversity StudentsWorking Adults
C15
229 phrases
The ULTIMATE Aesthetic Muscles Tier List (Beginners' Guide) 😤
Business EnglishUniversity StudentsWorking Adults
C15
42 phrases
Essential Accessory Exercise for Weightlifting: Snatch Press in Deep Squat with Kuo Hsing-Chun
Business EnglishUniversity StudentsWorking Adults
C14
81 phrases
Sculptra: Combination Technique
Business EnglishUniversity StudentsWorking Adults
C19
74 phrases
Dolph Lundgren - Maximum Potential
Business EnglishUniversity StudentsWorking Adults
C13
177 phrases
How to Create a Strength & Conditioning Program for Athletes | Programming for Athletic Performance
Business EnglishUniversity StudentsWorking Adults
B21
183 phrases
Ab Training Made EASY With These 5 Tips!
Business EnglishUniversity StudentsWorking Adults
C11
278 phrases
Exercise Scientist Critiques The Real Anatoly
Daily ConversationUniversity StudentsWorking Adults
Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau C1 s’appuie sur la vidéo « The Best Full UPPER BODY Workout For Max Muscle Growth ». Les mots qui reviennent le plus souvent : rep, pull, grip, program. Cette vidéo contient 132 phrases et 2209 mots à répéter en shadowing. La partie parlée dure 10:13. Le locuteur parle vite, environ 216 mots par minute : attendez-vous à des liaisons et à des sons réduits. 82 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| lateral adjectif | /ˈlætəɹəl/ | latéral |
| workout nom | /ˈwɝk.aʊ̯t/ | entraînement |
| biceps nom | /ˈbaɪ.sɛps/ | biceps |
| superset nom | sur-ensemble | |
| elbow nom | /ˈɛlboʊ̯/ | coude |
| progression nom | /pɹəˈɡɹɛʃən/ | progression |
| thickness nom | /ˈθɪknəs/ | épaisseur, grosseur |
| overhead nom | /ˈəʊvəˌhɛd/ | frais généraux |
| clavicular adjectif | /klæˈvɪk.jə.lɚ/ | claviculaire |
| scapular nom | /ˈskæpjəlɚ/ | scapulaire |
| cuff nom | /kʌf/ | manchette |
| curl nom | /kɜɹl/ | boucle |
| tuck verbe | /tʌk/ | rentrer |
| emphasize verbe | /ˈɛm.fə.saɪz/ | souligner, accentuer |
| modify verbe | /ˈmɑ.dɪˌfaɪ/ | modifier |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| pull up verbe | /ˌpʊl ˈʌp/ | soulever |
| pull down verbe | rabattre, ramener | |
| set up verbe | /ˌsɛt ˈʌp/ | mettre en place, installer |
| take over verbe | reprendre | |
| check out verbe | mater, regarder | |
| finish off verbe | achever | |
| hold up verbe | retenir | |
| warm up verbe | /ˌwɔː(ɹ)m ˈʌp/ | se réchauffer, se chauffer |
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Present perfect continu have/has been + -ing — une action commencée avant et toujours en cours | I've been working · I've been using |
| Phrases conditionnelles if + proposition, will/would + verbe — une condition et son résultat | if that's something you guys would like |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | I've always found · I've mentioned · I've gotten |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | are based · are meant · is positioned |
Prononciation à surveiller
Le locuteur utilise 68 contractions et formes réduites, comme we're, I'm, you're. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: thickness /ˈθɪknəs/, width /ˈwɪtθ/, strengthen /ˈstɹɛŋ(k)θən/
- Les sons « sh » et « zh »: progression /pɹəˈɡɹɛʃən/, activation /ˌæktəˈveɪʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, abduction /æbˈdʌk.ʃn̩/, flexion /ˈflɛk.ʃən/
- Mots longs — placez bien l’accent: clavicular /klæˈvɪk.jə.lɚ/, activation /ˌæktəˈveɪʃən/, antagonistic /ænˌtæɡ.əˈnɪs.tɪk/, generalizable /ˈd͡ʒɛn.(ə.)ɹə.laɪ.zə.bəl/, prioritization /prʌɪˌɒrətʌɪˈzeɪʃ(ə)n/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme lateral, workout, biceps.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.