Shadowing Practice: The Only 25 Exercises You Ever Need - Learn English Speaking with Video
Les maken...
1
If I could pick 25 exercises to build a complete physique, these are the ones.
2
Out of the hundreds, if not thousands of exercises that I've done in my life, these are the best of the best.
3
And here's the crazy part.
4
To keep things interesting, I'm going to try to set a new personal record on all 25 exercises.
5
That was actually harder than I expected.
6
Usually when I film exercise demos, I use light weights so I can focus on proper technique.
7
In this video, I'm going to load up some real weight and push myself as hard as humanly possible, good technique.
8
If I don't hit any new PRs, maybe I'm past my peak.
9
If I hit PRs on all 25, that means I'm still making gains.
10
Wish me luck.
11
Okay, in the number 25 spot, I've got the machine lat pullover.
12
I actually just got this vintage Nautilus lat pullover machine from the 90s for the muscle lab, and I've been using it every week.
13
I absolutely love it.
14
I had to include it as an iconic bodybuilding exercise for the lats, popularized by six -time Mr. Olympia, Dorian Yates.
15
It's one of the very few back exercises where you can isolate the lats while still overloading it with some serious weight.
16
I wish I could put it higher, but since most gyms don't have it, it's just squeaking in at the 25th spot.
17
And that's PR number one.
18
Since this is still a new exercise for me, that was a pretty easy one.
19
Oh wow.
20
Number 24, dumbbell shrugs.
21
These are making the top 25 because the upper traps have such a big impact on how muscular you look, yet they are often overlooked.
22
And I really like the dumbbells here because they're so simple.
23
You don't need to load up a barbell or a machine.
24
Just grab a pair of dumbbells and start shrugging.
25
- One, two, three.
26
Okay, we'll call it there.
27
And I'm two for two on PRs.
28
I got a little cheaty there at the end, but I'm still going to count it because I control the negative well enough.
29
Number 23, I'm going with the standing calf raise.
30
The calves are the only muscle of the legs that you'll always see in shorts.
31
People respect a set of well -developed calves.
32
Research shows that standing, straight leg calf raises are significantly more effective than seated bent leg calf raises.
33
So, Another new PR, super happy about that.
34
Number 22, dumbbell wrist curls and extensions.
35
The forearms are kind of like the calves of the upper body.
36
If you're wearing a t -shirt, your forearms will always be visible and make it immediately obvious that you're a serious lifter.
37
And dumbbells are my go -to here since there's nothing to overthink.
38
You just grab a pair of dumbbells, brace your arm against a bench, and flex your wrist back and forth.
39
Fourteen, one more.
40
- - 15.
41
Wow.
42
Hey, let's go!
43
I'm actually kind of excited about that one.
44
I superset wrist curls with wrist extensions, and knock out three sets of each in about five minutes.
45
Man, it's crazy how like I actually just barely get the PR.
46
All right, number 21, sticking with the theme of commonly neglected muscles that actually make a big difference, I've got neck curls and neck extensions.
47
Just like your calves and forearms, your neck will be visible in clothes, and a bigger, thicker neck not only makes you look more jacked, it can also reduce headaches,
48
prevent neck pain, and help you take a punch better.
49
If you're new to it, do plate weighted neck curls supersetted with head harness neck extensions twice a week, for 10 to 15 reps, and your neck will grow.
50
Heavy deadlifts and shrugs don't grow your neck.
51
You need to train it directly.
52
And since most people don't, it usually grows very fast once you actually start hitting it.
53
Okay, I'm gonna stop there.
54
There's no evidence that neck training causes sleep apnea, at least not in natural lifters.
55
And more recent evidence suggests it's actually tongue fat that's the main issue.
56
Okay.
57
I'm gonna leave it there.
58
I have not been training my neck.
59
I don't just want to go for a PR.
60
Okay, now we're into my top 20 exercises of all time.
61
To get into the top 20 is tough.
62
These are all elite.
63
Just making it in at number 20 is the cable crunch.
64
Cable crunches are one of the very few ab exercises
65
that you can easily progressively overload by adding a little weight each week.
66
And just like any other muscle, your abs will get more developed the more you train them
67
leading to a more prominent six pack once you're lean enough for it to pop through.
68
Okay.
69
Ah, 25 reps.
70
I think the most I've ever done with the max stack on this machine is 20.
71
This is a five rep PR.
72
That's not bad.
73
Let's go.
74
Okay.
75
Number 19, the machine pec deck.
76
For pec isolation, this one's tough to beat.
77
You're locked in against this seat.
78
So you know that all the tension coming from this weight stack is going straight to your pecs.
79
And since your arms are externally rotated, your front delts are positioned up toward the ceiling out of the line of pull while your pecs
80
blind with the line of pull.
81
Bye.
82
Yeah, no shot.
83
That was nine though.
84
So that's three reps over my three reps over my previous PR, which is kind of insane, but I truly do think it's because I would normally go for that as my last set.
85
But still, to get three reps, that's actually crazy.
86
Number 18, reverse pec deck for the rear delts.
87
I do these to the side, but I think a standard reverse pec deck is totally fine.
88
And this way you'll get about twice the range of motion and all that extra ROM is coming in the Okay.
89
Hey, I got it.
90
One thing to keep in mind when setting a PR, your technique has to be the same.
91
Otherwise it doesn't count.
92
Hopefully you noticed that I was going just as slow on the negative as I normally would.
93
It doesn't need to be super slow, but it has to be controlled.
94
If technique isn't consistent, PR doesn't count.
95
Okay.
96
Number 17, weighted dips.
97
Dips are an incredible mass builder for the pecs, front delts, and triceps.
98
They're amazing for progressive presses.
99
Once you can do 5 or 10 clean reps with body weight, gradually add a little weight each week using a belt.
100
The only reason they aren't ranked higher is that some people get cranky shoulders if they do them too often.
101
If you ever feel some pinching though, just try leaning forward a bit more and only go as deep as feels comfortable on your shoulders.
102
No! So close!
103
- Dan!
104
Number 16, the Nautilus glute drive.
105
If you don't have this machine, a barbell hip thrust still does the trick, but I find the machine a lot more comfortable on my hips.
106
This is one of the only ways to get a huge overloading stimulus for the gluteus maximus without taxing the quads.
107
And there's a large pile of research demonstrating that the hip thrust is very effective for muscle growth.
108
The only reason that it isn't ranked higher is that a lot of gyms don't have this machine, and many people do find the barbell less comfortable.
109
Thank you.
110
Another one.
111
Okay.
112
In the number 15 spot, I've got the Bayesian cable curl.
113
I'll admit, I do have a soft spot for this exercise.
114
I've been doing it for about 10 years now, and despite it being a lot more popular now than it was a decade ago, I still think it's underrated.
115
It's the only exercise I'm aware of where you get to train the biceps in such a long muscle length
116
while keeping high tension throughout the range of motion.
117
Let's go.
118
Another PR.
119
Let's go.
120
All right, let's check in with the PR counter over here.
121
I'm honestly super surprised that I've got this many PRs so far.
122
It goes to show that if you just really lock in and motivate yourself, you might surprise yourself with what you can do.
123
Okay, In the number 14 spot, This will probably be a controversial one.
124
I've got the deadlift.
125
This is one of the most fundamental strength training exercises.
126
and I really think it deserves to be in the top 20.
127
It's a time -tested, basic movement pattern that anyone with a barbell can do.
128
It's as raw as it gets.
129
You just pick some weight up off the ground.
130
And I truly think every beginner should learn how to do it.
131
You can deadlift with a conventional stance or a sumo stance.
132
Both activate similar muscle patterns, and both are fantastic for building strength and power.
133
Yes, deadlifts cause a lot of fatigue.
134
And yes, deadlifts probably aren't the most optimal exercise for pure muscle growth.
135
But even if the deadlift doesn't need to be in every bodybuilding program, I still think it's a lift that everyone should learn and get strong on at least once in their life.
136
I'm going to end it there.
137
My all time deadlift PR is 545 pounds from back when I was competing powerlifting.
138
I'm not focused on powerlifting right now.
139
So I'm not even going to pretend like I'm going full throttle on that one.
140
No PR on this one.
141
At number 13, I've got the OHP, also known as the overhead press.
142
And similar to the deadlift, even if it isn't the most optimal exercise for hypertrophy on paper,
143
it's just such an important movement pattern that everyone should learn and get strong at at some point in their life.
144
If you've never picked up a barbell and pressed it over your head, I don't think you're the best lifter that you can be.
145
In fact, if there's any one lift that I'm most impressed by as a coach and as a lifter myself, It's the OHP because I know firsthand just how hard it is to progress on
146
and how impressive it is when someone can nail it.
147
No PR here either.
148
Okay, number 12, the walking lunge.
149
There isn't a lot of research on lunges, but from my personal and my coaching experience, there's no exercise that crushes the glutes like lunges do.
150
I can do one hard set of walking lunges and be sore for days.
151
And if you haven't done them in a while, do one hard set on your next leg day and you'll see what I mean.
152
You can hit these Ronnie Coleman style with a barbell on your back, but I personally like dumbbells or if you don't want to take up the whole gym, you can do them stationary on a Smith machine.
153
As long as you're lunging under some decent weight, your glutes will grow.
154
a little more glutes, do a wide lunge with a big step.
155
If you want a little more quads, do shorter steps with more forward knee travel.
156
30. Man, it's crazy.
157
24 was my best PR.
158
The last time I did dumbbell lunges.
159
I just did 30.
160
That's crazy.
161
All right, number 11.
162
Here we go.
163
Probably another hot take just outside the top 10 in the number 11 spot.
164
I've got the bench press.
165
I love the bench press.
166
I actually do attribute most of my own pet development to
167
just gradually building my way up to a 365 pound bench press at 165 pounds body weight
168
and a 390 pound bench press at 180 pounds body weight.
169
There's also plenty of research showing a strong relationship between bench press and pec growth.
170
Yeah, it may not be the most optimal for hypertrophy for everyone, but this is another one of those basic exercises
171
that everyone should try to get strong at at some point in their lifting career.
172
I'm cooked.
173
No PR on that one.
174
At least once you need to feel the satisfaction of loading some weight up on the bench press
175
that you've never tried before and pressing it up and off your chest for a new PR.
176
I think it's one of the most gratifying experiences in the gym.
177
Of course, most people just spin their wheels on the bench press.
178
month and do it for their three sets of 10 or whatever.
179
But to get a big bench, you need to be intentional about it.
180
That means tracking your lifts from week to week.
181
And officially, as of today, the best way to do that is using the new Macrofactor Workouts app.
182
Yes, you can see a big difference by taking a slightly wider grip, getting nice and secure on the bench,
183
tucking your shoulder blades down and pressing the bar up and slightly back rather than just pressing it forward.
184
But Nothing that you do will make as big of a difference as simply tracking your lifts
185
and making sure that you're adding a little weight or a rep from week to week.
186
You can do tracking the old school way with a notepad or you can use a notes app, but nothing will guarantee progress like macro factor workouts.
187
It makes the logging process not only clean, simple and organized, but also super motivated.
188
Like let's say you benched 225 last week, and this week you want to do 230.
189
The app will show you exactly which plates you need to add without needing to think about it at all beforehand.
190
And then vlogging it after your set, is super fast.
191
Most men should be able to bench press one time their body weight in their first year or two.
192
Most women should be able to bench press half their body weight in year one.
193
And this is the best part about the app: it isn't just a tracker.
194
It'll actually coach you to your specific goal using science -based algorithms.
195
All you need to do is fill out your starting information and your goals, and the app will generate a program specifically for you.
196
Then it'll update that program every week based on your progress, just like a coach would, but for a tiny fraction of the cost.
197
Every exercise comes with a video demo from me.
198
We actually filmed over 500 exercise demos specifically for the app.
199
And it's the only app where you can log partial reps, drop sets, supersets, and check your volume analytics and your progress over time with super helpful visuals, charts, and graphics.
200
If you're a Macrofactor Nutrition app user, the two apps will sync together seamlessly.
201
And if you're one of the users of my programs, you can load those into the app.
202
So you can download a free two week trial of the
203
new macro factor workouts app at the first link in the description box below.
204
or by scanning this QR code over here next to my head.
205
Just use code "Jeff" when you download, and that'll get you two weeks for free.
206
Okay, now we're into my top 10 exercises of all time.
207
So up to here, the list was kind of a mix of some personal hypertrophy favorites and some basic fundamentals.
208
my top 10 exercises, are the 10 exercises I think you should do If you can only do 10.
209
So if someone says, I can only do 10 exercises, which 10 should I do?
210
These are the 10.
211
All right, coming in at the number 10 spot, I've got the seated leg curl.
212
The hamstrings make up about 40 % of your thigh mass, and they're a lot more important for reducing knee pain and promoting knee joint health than many realize.
213
Training them directly is huge.
214
Also, this 12 -week training study found about 50 % more hamstrings growth with seated leg curls than lying leg curls.
215
Now, if you don't have a seated leg curl machine, lying leg curls definitely 10.
216
The leg extension.
217
This one is ranked so highly because it really is the easiest, most accessible way to isolate your quads.
218
And contrary to popular belief, some recent anatomy research suggests that the quads are the biggest muscle in the human body, bigger than the glutes or the lats.
219
They deserve some special attention.
220
Now, sure, you could do reverse Nordics or sissy squats, And I think they're both great options, but a lot of trainees do find them awkward,
221
less stable and trickier to overload than the tried and true leg extension, which most gyms are going to have.
222
If you set the seat back, you can smash the big, long rectus femoris head of the quads better than any compound exercise, including squats.
223
And I've been doing leg extensions twice a week for more than a decade.
224
Plus, research shows they're perfectly safe for your knees.
225
Just make sure you warm up and don't use weights that you can't move with good form.
226
Woo!
227
Nine.
228
That's a two rep PR.
229
Nice.
230
In number eight spot, I've got the overhead cable triceps extension.
231
This may seem like a high ranking for a triceps isolation exercise, but I have good reason for it.
232
First of all, unlike dips or the bench press, you can get a huge tricep stimulus here without taxing your chest, delts, or core.
233
And research from Mayo and colleagues showed that when compared to press downs, overhead extensions caused about 40 % more overall triceps growth
234
has something to do with the fact that the long head of the triceps will be more lengthened in that overhead position.
235
Okay.
236
Number seven is the preacher curl.
237
Most guys want bigger biceps.
238
They're a legit show muscle.
239
And if I had to pick just one biceps exercise these days, this would be it.
240
They're easier to do and harder to mess up than the Bayesian curl.
241
And even though there isn't as much of a stretch on the biceps at the beginning, because of the angle of the bench,
242
you get super high tension from the very start where the biceps will still be quite lengthened.
243
And then because you're braced stronger in the 6 -12 rep range on the preacher curl over time,
244
your biceps, brachialis, and brachioradialis are getting bigger.
245
No question.
246
Close. So close.
247
Number 6.
248
Here we go.
249
The lateral raise.
250
The side delts might be the single most important muscle from a bodybuilding aesthetic standpoint, because from the front and from the rear, they create that broad shouldered X frame appearance.
251
And while they will get worked on presses, they can take a backseat to the front delts.
252
So I think isolating them is crucial.
253
You can do that with dumbbells, machines or cables.
254
Research suggests that they all seem to work similarly well.
255
I personally prefer cables, though, specifically with a high handle position because it'll provide more tension on the delts out while they're in a more lengthened position.
256
Also, with cables, you get this nice, even, smooth tension throughout the range of motion, which I find helps me connect with my side delts better than dumbbells.
257
Either way, as long as you're pushing them hard, you're going to get a lot of bang for your buck out of lateral raises.
258
Hey, let's go.
259
Okay, let's get into the top five.
260
Again, if you can only do five exercises across your entire lifting career, These are the five I'm picking and I've hit this many PRs in the video so far.
261
Only got five exercises left.
262
Hopefully I'll hit at least one more.
263
Alright, coming in at the number 5 spot, I've got the chest supported T -bar row.
264
I think any horizontal row could be inserted here, but this is my personal favorite for the mid -back because your chest is braced, so your lower back won't be a limiting factor.
265
The chest support also prevents cheating, so if you're adding a little weight over time for the same reps with the same form, rest assured your back is growing.
266
Doing these as Kelso shrugs are also great, especially as you get more advanced, but I think when you're starting out, get strong on some good old T -bar rows first, then you can start playing around with Kelsos.
267
If you don't have a T -bar, any chest supported row machine will work fine, or you can use dumbbells against an incline bench.
268
Row with your elbows at a roughly 45 degree angle, and you'll get a nice mix of mid traps, rhomboids, lats, and rear delts.
269
I think that was nine!
270
Let's go!
271
Okay, in the number four spot, I'm going with...
272
Romanian deadlift.
273
where you basically bend forward on the negative and then extend your hips on the positive.
274
That can be a conventional deadlift, 45 degree back extension, good morning, and so on.
275
But I really like the Romanian deadlift the best.
276
I prefer it over the conventional deadlift
277
because it's much less fatiguing for the same or perhaps even greater stimulus on your glutes, hamstrings, and spinal erectors.
278
I prefer it over the 45 degree back extension because it's a lot easier to overload.
279
And I prefer it over the good morning because it's easier to learn and feels smoother.
280
hinge movement in your program that you're gradually getting stronger on, you're definitely leaving some gains on the table.
281
Okay, I'm gonna go there.
282
That's eight.
283
Whoo!
284
Okay, in third place, my number three exercise of all time, I'm going with the incline bench press.
285
This is my go -to pressing movement
286
because it gives you the best of a vertical press and a horizontal press with just one exercise.
287
You get the delt activation of a shoulder press with the pec activation of a flat bench press.
288
In fact, some research shows
289
that you get more upper pec growth with the incline press without sacrificing any gains in the mid or lower pecs.
290
All you need is an adjustable bench, a rack, and a barbell.
291
I've been doing these on the Smith machine lately
292
and just adding a little weight each week in the six to eight rep range.
293
Most incline, but anything in the 20 to 45 degree incline zone will work great.
294
Just find an angle that feels good for you.
295
stick to it and get gradually stronger at that incline before switching it up.
296
You can do a swap for dumbbells or a machine, As long as you're pushing hard, you'll see similar gains.
297
Okay, let's rack it.
298
Uh...
299
Yeah.
300
Not today.
301
After doing dips and like other presses, I just don't have it in me right now.
302
In second place, my number two exercise of all time.
303
I'm going with the pull up.
304
Over the last year, I've built my way up to body weight plus 75 pounds for six clean reps on pull ups, and I truly believe my back is looking the best it ever has.
305
That's obviously just my n equals one anecdote, so it isn't worth a whole lot, but I do think that if I was doing pull downs instead of pull ups,
306
I'd be a lot less diligent and motivated to actually progressively overload.
307
I actually get super motivated when I hit a new pull -up PR, but I'm not going to lie, I really couldn't care less about a PR on a lat pull -down.
308
That said, as long as you are progressively overloading, I think pulldowns or pullups are both great options here.
309
I personally do both.
310
But I will say, pullups have a few upsides.
311
You can't really fake a pullup.
312
You can either do it or you can't.
313
You can fake a lot pulldown, though.
314
Pullups also are more accessible than pulldowns.
315
All you need is a bar to hang from and your own body weight.
316
And if you can't do a full body weight pull -up yet, there's absolutely no shame in starting with assistance.
317
Most people will need to.
318
And then, once you can hit 8 to 10 clean body weight pull -ups, Use a belt to start adding some weight.
319
It's pretty ugly, but...
320
And in case you missed it, last year, I updated my back tier list to put pull -ups in S tier alongside pull -downs.
321
I think they're both amazing.
322
Okay, and here is my number one exercise.
323
This means if you said to me, "I only have time to do one exercise, which one should I do?" What I would tell you is that you should do a squat.
324
MRI research shows
325
that more than half of your body's muscle mass is in your legs roughly 55 % in men
326
and 58 % in women.
327
So simply based on muscle mass distribution, I think the number one exercise should be a lower body one.
328
That said, squats will build up back strength and total body power too.
329
There's a reason why powerlifters always notice that if they get stronger on the squat, their deadlift goes up too, even if they aren't deadlifting.
330
But the same doesn't work in reverse.
331
As I see it, the squat is the king of all exercises.
332
I don't think there's one best way to squat, though, at least not for muscle growth.
333
I like the pendulum squat the best at the moment, but Smith machine squats, hack squats, Bulgarian split squats, they're all so good.
334
You get high tension in that deep squat position where the quads
335
and the glutes are both stretched and need to fire the hardest.
336
They're super conducive to progressive overload, as long as you're tracking.
337
They get you massive gym cred.
338
No, it's not a perfect exercise.
339
I don't think any exercise is on its own.
340
It doesn't hit the hamstrings well, for example, and it doesn't hit the rectus femoris head of the quads as well as the leg extensions do.
341
But those gaps are really easy to fill.
342
And I don't know, even if all you did was squat week in and week out, there's absolutely no doubt in my mind that you would build a very impressive set of wheels.
343
Okay.
344
You know what?
345
My all time PR.
346
on the squat is 500 pounds.
347
And I did that at Canadian Nationals when I was powerlifting.
348
And I know my limits on this exercise, so I think I'm going to leave it there.
349
No PR on this one either.
350
That was a lot of fun though.
351
If you want to take your training to the next level this year, download Macrofactor.
352
The nutrition app and the training app sync together seamlessly, and current users of the nutrition app can upgrade to get the training app, for just $1 .50 a month.
353
You can not get any other training app on the market for that cheap, and it's absolutely amazing.
354
So make sure you go over to the App Store or Google Play, download a two week free trial.
355
Just make sure you use code Jeff when you download, that'll get you two weeks for free.
356
Alright, that's it for this one guys.
357
Thank you so much for watching.
358
Don't forget to leave me a thumbs up if you enjoyed the video.
359
Subscribe if you haven't already and I'll see you all here in the next one.
📺 Zelfde Kanaal
B21
How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)
Business EnglishUniversity StudentsWorking Adults
B21
I Built The World's Most Scientific Gym
Business EnglishUniversity StudentsWorking Adults
C11
Peptides Are Insane
Business EnglishUniversity StudentsWorking Adults
C12
The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)
Business EnglishUniversity StudentsWorking Adults
B2Top 3 Shoulder Exercises For 3D Delts
Business EnglishWorking Adults
✨ Aanbevolen Video
B23
41 zinnen
What your push-ups are actually missing (feat. Red Delta Project)
Business EnglishUniversity StudentsWorking Adults
B24
128 zinnen
10 drawing exercises to dramatically improve your anatomy ✏️
Business EnglishUniversity StudentsWorking Adults
B21
300 zinnen
Hany Reacts | The Jay Cutler Video I Haven't Watched in YEARS... Until Now
Business EnglishUniversity StudentsWorking Adults
B2274 zinnen
17 Normal Jobs that People Actually Like
Business EnglishDaily ConversationUniversity Students
B21
143 zinnen
Spring Bulk Day 1 - Legs
Business EnglishUniversity StudentsWorking Adults
B22
136 zinnen
The ONLY 2 Exercises You Need to Fix Your Flat Butt
Business EnglishUniversity StudentsWorking Adults
B21
202 zinnen
5 Exercises to Improve Bone Density Even If You Have Arthritis
Business EnglishUniversity StudentsWorking Adults
B22
407 zinnen
I Went From 500 to 857 Testosterone at 48 (5 Simple Tips)
Business EnglishUniversity StudentsWorking Adults
B21
148 zinnen
How I Became Aesthetic (Simplified)
Business EnglishDaily ConversationUniversity Students
B23
260 zinnen
9 Investments for Better Learning
Business EnglishUniversity StudentsWorking Adults
B21
160 zinnen
3 Things I Practice Everyday - Drum Lesson
Business EnglishUniversity StudentsWorking Adults
Woordenschat en spreektips bij deze les
Deze spreekles op niveau B2 is gebaseerd op de video “The Only 25 Exercises You Ever Need”. Deze woorden komen het vaakst terug: exercise, weight, bench, press. Deze video bevat 358 zinnen en 4509 woorden om na te spreken. Het gesproken deel duurt 23:15. De spreker praat snel, ongeveer 194 woorden per minuut, dus reken op verbonden en ingeslikte klanken. Slechts 79% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden, dus de woordenschat is pittig.
Belangrijke woorden in deze video
De 15 moeilijkste woorden uit de video, met uitspraak en betekenis:
| Woord | Uitspraak | Betekenis |
|---|---|---|
| squat zelfstandig naamwoord | /skwɑt/ | hurken |
| curl zelfstandig naamwoord | /kɜɹl/ | krul, lok |
| overload werkwoord | /ˌəʊvəˈləʊd/ | overladen |
| calf zelfstandig naamwoord | /kɑːf/ | kalf |
| biceps zelfstandig naamwoord | /ˈbaɪ.sɛps/ | biceps |
| incline werkwoord | /ɪnˈklaɪn/ | neigen |
| wrist zelfstandig naamwoord | /ɹɪst/ | pols |
| bodybuilding zelfstandig naamwoord | /ˈbɑ.diˌbɪl.dɪŋ/ | bodybuilding |
| forearm zelfstandig naamwoord | /ˈfɔːˌɹɑːm/ | onderarm |
| hypertrophy zelfstandig naamwoord | /haɪˈpɜɹ.tɹə.fi/ | hypertrofie |
| powerlifting zelfstandig naamwoord | [ˈpawə(ɹ)ˌlɪftɪŋ] | powerlifting |
| shrug werkwoord | /ˈʃɹʌɡ/ | schouders ophalen, schokschouderen |
| motivate werkwoord | /ˈmoʊ.tɪ.veɪt/ | motiveren |
| stimulus zelfstandig naamwoord | /ˈstɪm.jə.ləs/ | prikkel, stimulus |
| workout zelfstandig naamwoord | /ˈwɝk.aʊ̯t/ | training, oefening |
Phrasal verbs die je zult horen
| Woord | Uitspraak | Betekenis |
|---|---|---|
| build up werkwoord | opstapelen | |
| fill out werkwoord | /fɪl ˈaʊt/ | invullen |
| mess up werkwoord | verrommelen, in de war brengen | |
| pick up werkwoord | oppakken, optillen |
Zinnen om te herhalen
Korte, volledige zinnen uit de video die je in alledaagse gesprekken kunt gebruiken:
- I'm actually kind of excited about that one.
- I'm gonna leave it there.
- You're locked in against this seat.
- I'm going to end it there.
- I'm not focused on powerlifting right now.
Grammatica in deze video
De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:
| Structuur | In de video |
|---|---|
| Present perfect continuous have/has been + -ing — iets dat eerder begon en nog bezig is | I've been using · have not been training · I've been doing |
| Voorwaardelijke zinnen if + zin, will/would + werkwoord — een voorwaarde en het gevolg | if you haven't already and I'll see |
| Present perfect have/has + voltooid deelwoord — iets uit het verleden dat nu nog telt | I've done · I've ever done · you've never picked |
| Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet | are often overlooked · are positioned · be controlled |
Uitspraak om op te letten
De spreker gebruikt 138 samentrekkingen en verkorte vormen, zoals I'm, you're, don't. Spreek ze kort uit, zoals je ze hoort.
- De “th”-klanken: lengthen /ˈlɛŋθən/, thrust /θɹʌst/, aesthetic /ɛsˈθɛ.tɪk/
- De klanken “sh” en “zh”: shrug /ˈʃɹʌɡ/, nutrition /njuːˈtɹɪʃ.ən/, activation /ˌæktəˈveɪʃən/, isolation /ˌaɪsəˈleɪʃən/, fraction /ˈfɹæk.ʃən/
- Lange woorden — let op de klemtoon: bodybuilding /ˈbɑ.diˌbɪl.dɪŋ/, hypertrophy /haɪˈpɜɹ.tɹə.fi/, powerlifting [ˈpawə(ɹ)ˌlɪftɪŋ], progressively /pɹəˈɡɹɛsɪvli/, macroeconomics /ˌmæk.ɹoʊˌiː.kəˈnɒ.mɪks/
Klanken die Nederlandstaligen lastig vinden:
- Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: overload /ˌəʊvəˈləʊd/, quad /kwɑd/, lunge /lʌnd͡ʒ/, overhead /ˈəʊvəˌhɛd/, shrug /ˈʃɹʌɡ/
- /æ/ — opener dan de Nederlandse “e”: hamstring /ˈhæmstɹɪŋ/, macroeconomics /ˌmæk.ɹoʊˌiː.kəˈnɒ.mɪks/, lateral /ˈlætəɹəl/, activation /ˌæktəˈveɪʃən/, rack /ɹæk/
- /g/ — een harde plofklank, geen Nederlandse “g”: glute /ɡluːt/, progressively /pɹəˈɡɹɛsɪvli/, shrug /ˈʃɹʌɡ/, colleague /ˈkɒliːɡ/, grip /ˈɡɹɪp/
Zo oefen je met deze video
- Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
- Begin op 0,75× snelheid, spreek zin voor zin na en ga terug naar normale snelheid zodra het makkelijk gaat.
- Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als squat, curl, overload.
Wat is de Shadowing-techniek?
Shadowing is een wetenschappelijk onderbouwde taalleermethode die oorspronkelijk is ontwikkeld voor professionele tolkentraining en gepopulariseerd door polyglot Dr. Alexander Arguelles. De methode is eenvoudig maar krachtig: je luistert naar native Engelse audio en herhaalt het onmiddellijk hardop — als een schaduw die de spreker volgt met slechts 1–2 seconden vertraging. In tegenstelling tot passief luisteren of grammaticadrills, dwingt shadowing je hersenen en mondspieren om echte spraakpatronen tegelijkertijd te verwerken en te reproduceren. Onderzoek toont aan dat het de uitspraaknauwkeurigheid, intonatie, ritme, verbonden spraak, luisterbegrip en spreekvaardigheid aanzienlijk verbetert — waardoor het een van de meest effectieve methoden is voor IELTS Speaking-voorbereiding en echte Engelse communicatie.