Prática de Shadowing: Spring Bulk Day 1 - Legs - Aprenda a falar inglês com vídeo

Oh yeah,

all right.

What is up?

It's fucking...

For some of you, this has been long-awaited.

others of you, perhaps a little bit less so.

Either way, here we are.

Today is fucking leg day.

Driving down to a more of a hardcore gym before I move back to school.

Should get a pretty fucking crazy lift.

So yeah, this is pretty much episode one of the bulk.

day one current weight 230 pounds

so you know over the next turn

so over the next couple of months we're going to be

increasing calories strength is going to go up sets are going to go up fucking size is going to go up

that's the really exciting part but shit if you guys are just maintaining or whatever

and you're questioning whether you should be bulking you may as well start right now we could be doing it together but

i'll be doing i'm not gonna make a video every day

but every time i make one i'll check in with the

weight say how the progress is going oh shit is this light red

oh fuck that was red as fuck wait the split i get i get asked about the split a lot

I don't think it's that important, honestly.

It's not...

Like, it's important.

You don't want to have some weird-ass, like, bicep day, tricep day.

You don't want to have something weird going on.

But from what I've sort of gathered over the last few years of lifting,

is it's a pretty reasonable rule of thumb to hit every muscle group twice a week-ish.

Right?

So every seven or eight days, you're going to want to hit everything twice.

So when people talk about push-pull legs or the Arnold split, or like where they do push-pull legs and Arnold, that's what they're doing.

They're hitting everything twice a week, and then they're taking that rest day.

Now for me, I don't mess with the rest day.

I just go legs, chest, back, and arms.

shoulders all kind of spread around like you know after arms

maybe I'll do some side I'll do side delts you know

during chest maybe I'll do a little bit of front delts

that's something you you're going to want to hit about double

or you're going to want to hit your front delts about half as much as you do your side

and rear at least as long as they're reasonably developed because every time you're benching,

every pressing movement, essentially, you're activating some front delt.

And when you're curling, you're activating it.

It's just people overdo it, right?

You want that side and rear so that your shoulder really gets a round look.

So for a long time, I mean, I mean, for me, my shoulders are already reasonably overdeveloped in relation to my arms.

I haven't done an overhead pressing movement in probably two years, maybe two and a half years.

So leave in the comments how many of you guys are over 200 pounds

and how many of you guys are below 200 pounds.

So is that enough talking?

Do you want more?

Do you want less?

Do you want more training?

You got to tell me.

I don't know.

I'm just showing you what I do.

But let's get in there.

So I tweaked my hamstring pretty good like two weeks ago

it's getting pretty close to recover but I don't want to push it

Come on.

I'm sure a lot of you guys, when you get leg day, you're doing more quad exercises than hamstrings.

it's going to give you a weirder look.

You want it to be balanced.

The hamstrings look good.

Two more

sets of hamstrings.

Oh, no. So, hamstring's done.

Definitely a good idea to warm up the quads a little bit on leg extension to boot squats.

I always do just get a little more blood flow.

Get them all activated, whatever.

Just feels better.

All right.

This is the goddamn church of the gym.

Squat rep.

Is that too high up?

I'm already getting nervous.

What?

You should

probably want to piss your pants at about halfway through the warm-up sets.

I can feel some drips coming.

I'm not immune.

All right.

Pretty big ones.

No big deal yet.

Now I'm just trying to get serious.

Okay.

Alright.

Thank you.

make sure you slam the weight as loud as possible but it's like what

did I just fucking over did I just do all right when it hits five I get a spotter

you know I want to ego lift safely Oh

Thanks man.

I appreciate it.

Let's see Andrew Eubanks hit this weight.

I'm just doing the one set.

I move on to some tips.

So there's no chance that I can hit that same squat weight again.

So in my mind, you just do the one, go all out, and move on to something else.

There we go.

100

Alright, classic drop set.

101

Leg extension, the machine leg press.

102

So the weight doesn't have to be too crazy, but when it starts burning that's a good sign.

103

So just a little bit more of an advanced movement, but Smith machine sissy squats.

104

I'm going to go.

105

I'm killing you so

106

i haven't been going on going heavy on legs this whole diet so

107

I can tell my glutes like the tie-in of my glutes and hamstrings.

108

They're feeling pretty tight just from the squats.

109

So I think we'll just finish off with some more leg extensions.

110

I'll check the pump.

111

body weight 60 squats after leg extensions is a perfect drop set Fuck

112

Holy shit.

113

that's way too many veins for a bulk

114

if we're being honest once those go away we're going in the right direction

115

All right.

116

Let's do some calves and we're done.

117

I know I said if you guys were thinking about bulking, you should start bulking with me so we can do it together.

118

But I changed my mind.

119

If you weigh less than 200 pounds right now, I'm mandating that you start a bulk.

120

All right.

121

2023 is not the year of whatever.

122

It's not the year.

123

It's not a new year, new me.

124

2023 is the year of the 200 pounders.

125

Okay.

126

I'm seeing way too many lifters who have been under 200 pounds for way too long.

127

It's not a problem to be under 200 pounds.

128

It's a problem to stay under 200 pounds.

129

You see the difference, right?

130

If you're growing, perfect.

131

You're good.

132

You're golden.

133

You're already, that's all you can do.

134

You know, I'm not, when I say, you know, you're gonna, you're breaking the law by being under 200 pounds.

135

There is an exception when you're gaining weight, when you're actually, essentially you're on probation.

136

You know, if, if you check in with me, your probation officer, and you tell me, Sam, I gained one pound this week.

137

That's what I want to hear.

138

That is fucking great if you've got a little just a little itch

139

if you've got a little something in the back of your

140

mind that's telling you you know i could get a little bigger you know oh

141

that guy's kind of big he's a little bigger than me

142

now it's your sign all right this is the spring 2023 bulk it has begun

143

uh can i do four double cheeseburgers and a large fry

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O que é a Técnica de Shadowing?

Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.

Técnica de shadowing: leia o guia completo passo a passo →

Prática de Shadowing: Spring Bulk Day 1 - Legs - Aprenda a falar inglês com vídeo

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