How I Build MUSCLE & Strength FAST - My Training EXPLAINED - Full Workout, Sets & Reps
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- Опубликовано: 13 июл 2024
- Here is the most recent Training Split I've been following. It's a high frequency strength and muscle program - a Half Body Training Split. It's similar in nature to a Full Body Training Program that allows for more frequency than a typical body part training split. There's also a bucketload of Supersets performed in this workout.
In this video I'll take you through every single exercise I do along with the sets, reps and extra detail on Warm Ups & Program Design to help you understand how I set things up so you can take this template into your own training.
WORKOUT -
A1. Glute Bridge - 2-4 sets of 6-20 reps (performed as superset)
A2. DB Romanian Deadlift - 2-4 sets of 6-20 reps
B1. Leg Press - 2-4 sets of 6-20 reps (performed as superset)
B2. Hyperextension - 2-4 sets of 6-20 reps
C1. DB Calf Raise - 3-5 sets of 10-12 reps
D1. Ring Pushup - 6 sets of 4-6 reps
E1. High Incline Press - 3-5 sets of 8-12 reps (performed as superset)
E2. Upper Chest Fly - 4-6 sets of 15-20 reps
F1. Machine Lateral Raise - 4-6 sets of 10-12 reps (performed as superset)
F2. Katana Extension - 4-6 sets of 8-10 reps
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00:00 - Lots of Timestamps because Uncle Eugene cares
01:20 - Workout Start - What's a Half Body Training Split?
04:01 - Glute Bridges
06:00 - Romanian Deadlifts & Supersets
06:34 - How I Approach Warm Up Sets
07:00 - Superset 2 - Leg Press & Hyperextensions
09:12 - Machines or Free Weights? Isolation vs Compound?
10:42 - Upper Body - Gymnastic Ring Push Ups
11:46 - Superset 3 - High Incline Press & Upper Chest Fly
13:26 - Superset 4 - Machine Laterals & Katana Extensions
His secret is a strict diet that consists of souls from fighters defeated in mortal kombat.
🤣🤣
AHAHAHAHAHHAHAHAHAHAHAHAHAHAHAHAH
Well said
Sssshhhhh..... Stop telling people the truth!
I'm noticing that someone makes a Mortal Kombat comment in every video of his that I've watched so far. I wonder if he's tired of it? Engagement is engagement lol.
Can we just talk about how much effort is put into this? Damn this guy is good
ye
Thank you!
@@coacheugeneteo No thank you, I have found you 3 days ago and your stuff is really interesting and enjoyable to watch, keep up the work and you prolly will be one of the most viewed in a short time :)
If you want to.
Amazing content yup, subscribed some time ago :] BTW I just did my first band assisted muscle ups in the gym !! It's not as easy as it looks man, YEAH . .
Eugene, you are so god damn educated and articulate. Thank you so much for the value you are offering to the fitness community.
Thank you
Eating pizza, flexing my calves and asking myself why your hair is so beautiful
😂😂😂 one of life's mysteries
🙌🤣🤣
CREEPY...
@@coacheugeneteo plz makes a video how to cure gynaomesticia
@@coacheugeneteo please vlog hair care protocol
I accidentally came across this group of videos because I want to have wide shoulders but the thing that was very noticeable to me was how beautiful and clear his speaking voice is not many people have achieve that level of clear speaking which I think fosters beautiful communication and makes people want to listen more whoever taught you how to speak was a genius and you have a beautiful way of reaching out to people I thoroughly enjoyed listening to you
Thank you very much.
glute bridge is my favorite lower body exercise after squats. glute strenght carries so much into other exercises, it's incredible. I used to neglect glute training as a teenager, now I see how difference it does make for mobility, stabilization and good form
Yes!
You should start a separate channel of you just reading stories. Your voice is lovely.
Hahaha thank you
If he was more into reading, I could finally reach my goal to get a body like him...even if it would be him who changes. ^^
Great video. Thanks for sharing Eugene, I always like how you break things down and keeping it simple.
Just started this Half Body routine in the app and can say it's brutal. Good video as always !
amazing video Eugene! I've been doing half workouts too (workout A, B, A,B, A,B) And I love it.
Amazing explanation videos and awesome training techniques 👍🏻 love all your videos and they helps me a lot in improving my workouts.
Thanks a ton 🤗
This is the best channel RUclips’s recommended to me for a while, subbed :)
Thank you so much for the quality content as an inspiring strength and conditioning Coach this is amazing information that could be used to tailor some amazing training sessions.
Hi, from Italy! I'm not used to comment on YT but you deserve it!!! I discover your channel recently and I'm surprised to the amount of quality and information you're sharing. You are a REAL coach in this "world of influencer". Thank you so much! 🌹
Thank you!
SUBSCRIBED! This is a good channel, my dude.
Nursing a lower back injury and taking a few days off . Been looking for something different and innovative for when i hit it again . Good stuff man . Look forward to giving it a try .
Good explanation on the key insights of your training split. Thank you for sharing your knowledge and experience :)
Dang!!! This was unexpected uncle
Lot of itty bitty programming wisdom you put out here and there in this walkthrough was very helpful and new to me.
Can't thank you enough
Eugene... Thank you and keep going!! this is soooooo valuable!!
This is easily one of my favorite fitness channels on the site...thank you sweet algorithm!
Great tips, great physique, love this content. Super glad I found this channel, keep it up sir!
Superb workouts waiting for the next part of it!
good content, plus I love the PRS guitar
Great video man. Always good to see different types of splits to keep things fresh and interesting.
Thank you
You are so freaking likable, dude. I could just listen you read from the phone book all day, And that would somehow make me like myself more.
Your channel needs to blow up... Haven't seen anything even close to your quality
Super helpful, I'm doing a different split at the moment but this is helpful for any type of training split!!
Thank you
Just stumbled onto your channel and I must say, very nice content and high quality.. thank you for that!
Thank you! 🙏
Thx for all this helpful advice
I’m on week two of this style of training. Being an old school bodybuilder i thought I’d hate it , but it’s awesome ! Completely different stimulus and focus .
Eugene repping the Van Halen shirt... respect. RIP Eddie, and thank you as always for the content, my friend.
Yes! 😔
Very well edited and informative video. I was wondering about back exercises though
Thx Eugene. Good info bro.
Quality content, as always, Coach!
Thank you bwag!
Loving this channel man. I love the long form, relaxed explanation and your beautiful hair. Really helpful and so different from so much out there.
Great video! Ring pushups are no joke. Loved doing this workout
I’ve been doing a 6 day split. Push A, Legs A, Pull A, Push B, Legs B, Pull B. I love it as workouts are 45-60 minutes and I really enjoy training so doing it 6 days a week is a plus. Some body parts I might try 3x a week on for example biceps/calves as I feel over 4 sets a session can be too fatiguing.
hi eugene thanks for the information , have a nice day mate .
You teach very well can’t thank you enough 😭♥️
Thank you sisipide :-)
I've been really enjoying your videos for the past couple of weeks. Great work! :) I'm just curious about your program design. Is there any particular reason you are performing your supersets for legs back to back and not switching between the 1st superset of glutes + hamstrings, then doing the pushups and after that perfoming your 2nd superset for legs (quads + hams)? That way you would rest longer between perfoming the supersets for each bodypart and maybe be able to perform a bit better.
I watched this 2 times in a row 🙌🏼
I’m a big fan of PPL. Keeps things simple and lets me keep the frequency up. I’ve found personally that my body responds better to high frequency than longer lift sessions. I’ve been watching all of your vids lately and I feel that with the time I’ve been lifting and my own personal research and experimentation that we have come to similar conclusions for many of the exercises you have gone through. I’m hoping that you will be able to make your way to western Canada again if you ever have a chance to tour in a year or two or three. As always I appreciate your insight and knowledge.
Thank you very much! Hope to come back to Canada soon
Fantastic video!
Thank you very much!
80% of people watching this are on the shitter, I very much appreciate you addressing the majority of the audience.
All jokes aside, great video mate! Thank you! Keep it up 😁
this is such a beautiful gym space
Thank you
Hi sir... ur each and every vdo and every exercise is very detailed and effective...
Thank you
Great guy who knows his stuff , just wish i had come across him before now . God bless you
Thank you! 🙏
Literally watching on the toilet. Definitely best place to educate myself
Love the content!
Thank you
IM SO EXCITED TO WATCH THIIISSS
Enjoy
Cool Van Halen T-shirt. Had to look it up and buy it immediately.
Love button, as always for uncle!
Thank you!
Great video 😎
Thank you
Wonderful video yet again, thank you!
Thank you!
@@coacheugeneteo I train high frequency due to enjoyment, mental well-being, routine, but it's nice hearing bodies can recover much faster than we give it credit for.
I'm still in the newbie-gains phase and probably making tons of mistakes, but I watch my nutrition, sleep and in turn my body just allows me to train 1-2h a day and still do steady state cardio. So many nights I go to bed thinking welp, it's gonna ask for a rest day tomorrow and I just feel fine the next day, progressive overload. It's been incredible. (Especially since when my food options are restricted it can take me a week to recover from a bodyweight squat. :'') ) Few days I notice it's not yet recovered and I deload, focus on range of motion, mind muscle connection, time under tension, or learning something new.
I stick to a program the coaches made and fill in any gaps with exercises that seem fun and your 2-best-exercise series has been so amazing for that. I know I keep saying it but thank you so much for this absolutely amazing content. It really contributes to this year becoming one of the best of my life despite how it started off.
Yep! He got me, i’m on the toilet rn
Back againnn!
Nice PRS Eugene
Doing upper/lower right now, but might try something like this at some point. I have a weird work schedule, so getting adequate frequency can be a challenge.
Great video. Looking forward to the next one with the other workout. Are you doing videos for the entire half body split?
The entire split will be on my app but I'll pull a few more interesting pieces for RUclips. Hard to keep the majority of youtube engaged with these longer videos
thanks man
Pretty much the exact video I needed to see.
Thank you!
Two days ago I decided to split my new plan into anterior and posterior chain days without any reason other than "it's convenient and I like the sound of it"... And here's papa Eugene throwing those sweet pros to feed my post-purchase rationalization :D
Thanks
Love your vids Eugene. Just wondering do you have any tips for PT's just starting out?
Thank you for the amazing content you create.
I'm curious how long such a workout takes for you. 10 exercises with 2-4 sets each, although paired as supersets seems like a very high pr workout volume. I am currently doing full-body with 7 exercises (4 complex barbell or dumbbell and 3 isolation) each with 4 sets training every other day. I use an intensivation technique for the last set of every exercise aiming for falilue. Since I have a homegym with limited space supersets are usually not practical. My workout usually lasts about 2.5 hours including warmup and a finisher (farmers walks or 500 m rowing ergometer). For my next block on this program I will move one exercise to my rest day to cut the per workout volume and time down.
I guess you manage the high volume with relatively lower intensity?
It took me about 90 minutes. But normally about 60-75 mins is average
Really informative, can’t wait for the next one.
Thank you!
I really love the timestamps
These informations are amazing ! As usual with your videos. Even if all workouts and routines are personal it is needed to learn and listen from others.
In term of sets are you counting your warms ups ? and how long are your currents cessions ?
It could be interesting to have a global cession with time and all sets ;)
Thank you Eugene !
I don't count warm ups. It took about 90 minutes
Hi brother please make a video how and when you first started training your body and your whole journey towards fitness 👍
Randomly woke up & noticed I'm at least an hour late. Hey... it's my birthday & I'm thankful to be here anyway. 🤷🏽♂️
🙏🏽☝🏽🙌🏽 💪🏽🥳👍🏽
Happy birthday brotha! Have a blessed day!🙏🏼
Happy birthday my man, hope you have a wonderful day!
Man your voice is so relaxing
Thanks Eugene, how long do you spend in a workout before you start to get tired? How long did this one take you in the gym? Thanks and keep up the great videos
Kinda eerie how he knew that me, I, specifically was on the toilet whilst watching this very video.
Yep same
Hahaha
My current split is
1. Full push work out with pull ups, barbell row and biceps done at home
2. Full Leg workout, neutral grip pull down and shrugs in the gym
Calming toilet video 😂😂
I’m loving these videos thanks uncle Eugene 🙌🏼
nice video!
Thank you
legend
One way to add intensity to ring push ups is to use a dip belt on your mid back to add weight. This is probably more optimal than playing around with rest times and is a more future proof method of progressive overload.
Nice PRS.
Hi uncle Eugene , lots of love from India we want your complete half body workout program on RUclips
Nice PRS
dude i like that hip thrust machine
I like it the way u think...the result speaks for itself...I also do little to no warmup...little to no weight is the best warm up...I do et exactly like u :)
Thank you
Hi Eugene,
First I wanna say I love your detailed videos and have been using a lot of your advice.
I am a 20yr old male and am struggling a lot to shave down my lower abs. They look bloated even though I am around 10-12% body fat. Do I just need to do more ab work or have a more strict diet or is there something I am missing? My upper abs are more defined and bigger so I want everything to be evened out.
If anyone else in the comments has any suggestions, I am open to your help as well. I can also provide pictures if necessary.
Thank you for you and your content.
-Alex
This is brilliant
Thank you
Beastttt
Big fan
You the best
Ok... Getting ready to watch this and based on me trying some of your previous advice on movements im super excited! Its about to get real! 😃
Im doing 20-25 sets per bigger muscle per week and for smaller like biceps is 12-16 or 18 since this is the MRV in the Hypertrophie guide from Juggernaut Training Systems.
Before i did around 35-40 sets per week per bigger muscle and for the smaller ones 20-25😂 i trained 6 Times per week i could only do it for 2 Months just couldn’t recover 100% cause i am leading fitness classes and thats another factor that plays a big role. Im still training 6 times but with less Volume and heavier sets at the moment. Your concept sound smart! Love your content
That's a lot of volume!
My Training is mostly based on Calisthenics, Push Days mostly with rings. If you would like to try something, that is most definitely comparable (in terms of fatigue) to even a bench press, I would encourage you to try Ring Turned Out Pseudo Planche Pushups or Ring Archer Pushups
you're such a chill dude man!...been seeing your vids pop up a lot in my recommended, might consider subbing! :)
Thank you!
jump on his instagram and he goes from chill to swearing like a sailor LOL
After calves, came for the hair care tips. Great exercise knowledge as always, thank you!
Thank you!
The ass pain from a good glute bridge really hit different
This video will give me gains
Great videos, suggestions and explanations - thank you, and congratulations! I'd like to request something similar, devoted to squats in particular, and deadlifts. I find them SO important, yet particularly difficult in terms of technique vs. loading for growth/strength, mechanical limitations, etc. Thanks!
I love the fact that he knows that his videos are basically swolle ASMR
Would love to hear yuo in podcast format
nice PRS :-)
Those calf raises from the last video are a killer 😭