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Functional bodybuilding coach Marcus Philly is all about building strength and muscle in a safe and sustainable way. His Training Much of his advice centers around weightlifting tips and techniques, but he admits that classic bodyweight training should never be omitted or underestimated.
In a recent video on her YouTube channel, Philly demonstrates a full upper body workout consisting of bodyweight variations that work the chest, back, arms and shoulders.
Mares start with a superset that targets the lats, shoulders, triceps and pecs. He does 5-10 pull-ups and 5-10 stroli dips every 90 seconds for a total of 4 rounds. Mares are prescribing “Omni-Grip” pull-ups here. This means switching between narrow, supinating, pronating and wide grip variations with each set.
“When you change hand position in a pull-up, you’re typically working on pretty much the same muscles, like the biceps, the posterior deltoids, and the lats,” Philly says. “But the position of the hands—the width and the orientation—adds more bias between one thing and another.”
For each of these movements, Philly recommends a quick ascent, a slow controlled descent for 2 seconds, and a pause at the bottom end of the movement. Not only does this take away your momentum, it also lengthens the time your muscles are under tension. Maximize eccentric contractions.
“These ranges of reps are pretty aggressive, so use a band if necessary,” he says.
The next exercise activates the chest and posterior deltoid muscles. Difix push-ups (putting hands on an elevated surface to increase range of motion) and Bulgarian ring lows. Do it in a break-and-pause way. Do push-ups until you fail, then rest for 30 seconds and repeat. Then, after 60-90 seconds of recovery time, quickly move to the ring row and do the same.
“This is a great way to get some strength in a small total number of sets,” says Philly, who explains that the Bulgarian ring low allows you to adjust your body weight load according to the position of your feet and the angle of your body. Did. He advises aiming for an angle in the range of 10 to 20 reps to reach failure.
Next, the mare works the biceps with 10-15 repetitions of ring bicep curls followed immediately by an isometric shoulder extension for 20 seconds. Next, work your triceps with 10-15 reverse skull crushers, followed by a 20-second kneeling prayer stretch. Do each of these a total of three times. (Note that the shoulder isometric demonstrated by the mare here in the video is best avoided if you have pain or a pre-existing injury in your shoulder.)
“Performing an isometric stretch or contraction at the end of a training set is a great way to safely overload your muscles when they reach or are close to their limit,” he says. he says.
Finally, mares work their shoulders and triceps with this ‘density finisher’. Long distance pike push-ups he performs 2, 4, 6, 8, 6, 4, 2 repetitions, “continuously”, that is, without pausing. “This technique forces you to push sets in fatigue,” he explains, “and it’s a good way to get the trainee to come close to failing multiple times on one finish. is best done in a relatively safe practice where failure has little effect.’Dangerous. “
Philip Ellis is a British freelance writer and journalist covering pop culture, relationships and LGBTQ+ issues. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV.
