GOOD LUCK HAVE FUN COMMENT ANY QUESTIONS. please view this video as an intro and do your own further research on how to workout based on your experience with it so far, as im not a personal trainer also, if you are starting out, please train with minimal/no weight to start and do less volume (i.e. 2 sets, less reps) Support the channel: nangshop.com NEXT VID IN 1-2 WEEKS
also love the variation for lat pulldowns. when they don't have the right cables for lats i also just sit on my butt and tuck my feet somewhere and pull
my recommendation to stay fit is to do whatever exercises/sports you find the most fun so you actually stick with it and enjoy your life. also identifying your goals and base your plan on that: - losing weight -> eat whole food plant based and do whatever cardio is the most fun - want to get stronger -> eat enough (apparently we overestimate how much protein is necessary but idk. also creatine is shown to be safe and help) need to lift progessively heavier weight over time - want to get good at some sport -> need to actually like that sport and enjoy the feeling of getting better, so you do that sport every day minus days your body needs to rest - want to look buff -> need to lift progessively heavier weight over the span of many years, you won't get past what a pump and tighter clothes gives you in a short amount of time, so long that instead your goal should just be to get stronger, which is what feels good/fun about it, then if it's enough of a habit you might eventually.
Whether it's plants, meat, or beans, whatever it might be, the main points are: - DO NOT EAT PROCESSED FOODS, OR SEED OILS, or anything with more than one or two ingredients in it. Prepare your own damn food. If you do nothing else, stick to this. Your health will magically improve. - Eat enough protein, so you don't lose muscle and don't have blood sugar problems (note, harder with plant based, close to impossible with strict vegan due to lack of highly absorbable protein sources) - Eat enough animal fats so your hormones don't crash (note, impossible on vegan, although avocados give some hope) - Manage how much you eat After that, it's about eating more or less depending on if you want to gain or lose weight. Eating lots of protein and fats is useful for satiation (losing weight) and for getting calories in (gaining weight).
@@eduantech mostly agree but respectfully disagree that it’s impossible being vegan. I’m flexitarian, my identical twin brother is vegan, and he’s stronger and bigger than me. Watch The Gamechangers documentary if you need further convincing Like cooking your own food, it takes more effort and you need to have the bandwidth in your day to do it, but it’s absolutely doable
Pretty solid tips! For anyone thinking of following this program, I would suggest replacing the cardio day with something else. Back or legs would be good. Instead of having one day devoted to cardio, you can split that up between the end of some or all your workouts. Your muscles will already be tired so it’s a great time to do cardio. Best forms of cardio in my opinion are sprinting, rowing, and jump rope. In general, the faster you’re able to burn the same amount of calories, the better. And most importantly, eat! Meal prepping your lunches for the week on a Saturday will be your best friend. Try to ensure you’re having a proper source of protein for both lunch and dinner. (Salmon, chicken, ground beef, etc.) Processed meats/thinly sliced ham and so on do not count.
Just thought I’d point that the skull crushers showed are actually overhead tricep extensions. Skull crushers would be similar but lying down. Love the vid tho
Remember kids, if you don't like lifting, don't lift. Instead find something else that you will do consistently that can progressively challenge you. I find lifting super boring and can never do it consistently, but I rock climb almost everyday and have a decent physique.
how can someone have that much time left in their day . i barely have anytime lest after coding and going to college . my day starts at 6 AM and I come back form college at 7 PM . after that coding takes rest of the time now how can i go gym within that time ?
the variation of skull crushers nang did is completely useless imo, no stretch no isolation instead, find a bench and a straight bar (curl bar) lie down and do the same action, much better stretch (i bench 170kg)
Nice video Nang! A few tips btw, don't exercise upper body again in the following day after a push day, try to give yourself 48hs of rest before implementing upper body/lower body again, secondly use dynamic warmups rather than static warmups, the first chest stretch was fine, but you should try to warmup your shoulders and wrist before, and hop on 2-3 minutes on the bike to get your blood flowing unless you went to the gym by bike or walking, extra: the way that you are doing the seated bicep curls only works you short head which is the peak of your bicep, if you go all the way down you would be working your long head which is what gives you that long and beefy/large bicep, after that you want to keep your sets as intense as possible, unless you are a beginner which i don;t think that's the case, but don't try to add that much volume, seek more intensity, also the intensity and volume depends on the muscles, for example arms are the muscle that can take the most volume, and then try to play more with the tempo of the reps, on chest when you push go at medium speed, when you are moving the bar down go slow, that is where most of the muscle fibers are broken and you gain the most strength, there is a guide from one of the best bodybuilders of all time who is mike mentzer, lookup ''heavy duty'' mike mentzer, you will learn how to train with certain RiR, ROM, volume & intensity on each muscle, how to fill your body frame regardless of your corporal composition, thats it and wish u the best G!
My Critiques: - Why lat raises on bi/back day? - Add something like hammer curls to target the long head of the biceps - Only excersizes that target shoulders are lateral raises - need more volume. add it to chest/tri day, then you will have push pull legs
Here are some suggestions I have. 1. Consider replacing sit-ups by leg raises (these can be done on the ground by sitting down and placing your arms at the sides, then lifting your legs. The further your arms are, the harder it gets). Sit-ups have been shown to put strain on your spines and also work your hip flexors, but leg raises allow you to focus more on your abdominal muscles. 2. During calf raises, try adding some height to your feet, for example by stepping your toes on a step or on a plate. This allows you to increase the range of motion. Also, I hope you aren’t only squatting at the smith machine, as doing it without assistance greatly improves your balancing abilities. Overall, this video provides some good insight for beginners, although there is really no need to push a specific routine on to people, basically routine that allows you to target all muscle groups and progressively overload without getting injured is perfectly fine.
@@nang88 You did Tricep Pushdowns and not Pulldowns, the exercise you did instead of Lat Pulldowns is a Cable Pullover, also you didn't do Skullcrushers you did Overhead Db extensions. Skullcrushers are lying down and extending the weight behind your head/over your forehead. Been Loving your other content btw!
If you're open to trying something different, I would suggest that you shift your shoulder exercises to your push day and incorporate a few dumbbell shoulder press sets as well.@@nang88
Sooo you want an absolute beginner to do a brosplit? Stretching at the start of the training as a warmup and no actual warmup? Recommending weighted squats right away even though most people (let alone programmers) will not be able to do the exercise correctly? Lateral raises on "back day" (well this is up to discussion but I am sure you barely put any thought into it)? Bro, you have very little clue what you're talking about. People will either get hurt following your advice (even more likely considering the demographic you're targetting, which are absolute beginners who work solitary jobs on top of that) or make progress that is far for optimal (likely getting demotivated in the process) and which will probably lead to muscle imbalances. Please stick to your lane until you get more educated on the subject, I am not trying to be mean but the Dunning-Kruger effect is in full throttle here. Also get a decent personal trainer (and if what you're doing was shown to you by a personal trainer - get a different one, a lot of them have barely had any education on this subject except for some bs courses), you'd probably be able to learn all the stuff by yourself but it will save you a lot of headache and years of progress.
This is not a Brosplit? Its PPL but just a bit more weird with delts on Pull Day. PPl imo is a great split to start, maybe after a Upper/Lower or Fullbody split.
i dont really know a lot ab stretching before working out, but be careful since certain stretches can be detrimental. A 4x10 set/rep scheme isnt something I would really recommend, even to someone closer to an intermediate level lifter. Instead I recommend staying in a 6-12 rep range but staying close to failure - around 2 or 3 RIR/ 2-3 reps left until failure. Along with this I would recommend 2-3 sets for each exercise because you will be putting a lot of stress on your body. When you bench make sure you have a moderate arch in your back, this will help you keep a neutral spine and also recruit maximum muscle fibers in the chest. I recommend lowering some of your weights and focusing on being a little more controlled, generally it is recommended that you go fast/ explode during the concentric movement of an exercise (working a against gravity aka pushing up in a bench press or going back up in a squat) and going slow during the eccenctric of an exercise (going with gravity), all with control. Anyway, you look great bro, keep it up and be carful to not overtrain.
@@SweatySockGaming I agree, I think 6 day ppl split is way too much, I made a ppl split and got overtrained really quickly. I've been experimenting a bit recently and im going to start training full body twice a week. I wouldnt recommend training twice a week for most people, as it is pretty common for people to not train with enough intensity, so something like full body 3 times a week is something i feel more comfortable recommending, but still feel this is too much if you train with enough intensity. In the end, everyone is different and can handle different things, its really important to experiment and find out what works best for you. make sure you put your form above everything else and stay consistent and locked in 😎
@@nang88 im not sure what your goals are, but 6-8 rep range is a moderately strength focused range, unless you want to focus on strength its important to know that you can get very similar results in rep ranges up to 20s-30s if you get sufficiently close to failure. Basically, dont be afraid to push beyond the static rep goal you set for yourself if you are able. reaching muscular failure is the most important thing for hyptertrophy, but the closer you get the more stress you will be putting on your body, making around 2 or 3 reps before failure the ideal target for maximum hypertrophy without accruing maximum stress. anyways, if I came off as demeaning or arrogant, that wasnt my intention, I always like to help a bro out if I can. Keep grinding bro
GOOD LUCK HAVE FUN COMMENT ANY QUESTIONS. please view this video as an intro and do your own further research on how to workout based on your experience with it so far, as im not a personal trainer
also, if you are starting out, please train with minimal/no weight to start and do less volume (i.e. 2 sets, less reps)
Support the channel: nangshop.com
NEXT VID IN 1-2 WEEKS
you forgor to pin this soz
thamk you nang
Thank you now I can think about working out while programming 🙏
Never thought I would watch a training video on a CS channel 🤣
also love the variation for lat pulldowns. when they don't have the right cables for lats i also just sit on my butt and tuck my feet somewhere and pull
I got in to the gym 2 years ago and now im better at coding
blud is the world's most athletic programmer 🥶🔥💪
my recommendation to stay fit is to do whatever exercises/sports you find the most fun so you actually stick with it and enjoy your life.
also identifying your goals and base your plan on that:
- losing weight -> eat whole food plant based and do whatever cardio is the most fun
- want to get stronger -> eat enough (apparently we overestimate how much protein is necessary but idk. also creatine is shown to be safe and help) need to lift progessively heavier weight over time
- want to get good at some sport -> need to actually like that sport and enjoy the feeling of getting better, so you do that sport every day minus days your body needs to rest
- want to look buff -> need to lift progessively heavier weight over the span of many years, you won't get past what a pump and tighter clothes gives you in a short amount of time, so long that instead your goal should just be to get stronger, which is what feels good/fun about it, then if it's enough of a habit you might eventually.
Whether it's plants, meat, or beans, whatever it might be, the main points are:
- DO NOT EAT PROCESSED FOODS, OR SEED OILS, or anything with more than one or two ingredients in it. Prepare your own damn food. If you do nothing else, stick to this. Your health will magically improve.
- Eat enough protein, so you don't lose muscle and don't have blood sugar problems (note, harder with plant based, close to impossible with strict vegan due to lack of highly absorbable protein sources)
- Eat enough animal fats so your hormones don't crash (note, impossible on vegan, although avocados give some hope)
- Manage how much you eat
After that, it's about eating more or less depending on if you want to gain or lose weight. Eating lots of protein and fats is useful for satiation (losing weight) and for getting calories in (gaining weight).
@@eduantech mostly agree but respectfully disagree that it’s impossible being vegan. I’m flexitarian, my identical twin brother is vegan, and he’s stronger and bigger than me. Watch The Gamechangers documentary if you need further convincing
Like cooking your own food, it takes more effort and you need to have the bandwidth in your day to do it, but it’s absolutely doable
Pretty solid tips! For anyone thinking of following this program, I would suggest replacing the cardio day with something else. Back or legs would be good. Instead of having one day devoted to cardio, you can split that up between the end of some or all your workouts.
Your muscles will already be tired so it’s a great time to do cardio. Best forms of cardio in my opinion are sprinting, rowing, and jump rope. In general, the faster you’re able to burn the same amount of calories, the better.
And most importantly, eat! Meal prepping your lunches for the week on a Saturday will be your best friend. Try to ensure you’re having a proper source of protein for both lunch and dinner. (Salmon, chicken, ground beef, etc.) Processed meats/thinly sliced ham and so on do not count.
NO WAY THIS NERDY ASIAN BOY IS BENCHING 225 1:37
He's benching 185 in the video with 2 x 25lb bumper plates
Just thought I’d point that the skull crushers showed are actually overhead tricep extensions. Skull crushers would be similar but lying down. Love the vid tho
wasn't this uploaded like 44 minutes ago
No it was uploaded right now
I feel tired just watching this...
My boy out here carrying the next generation of devs on his back.
okay why are your biceps so big
You should also tell us how to eat like a programmer so that we can fuel those gains
i wanna lift w you nang
OPPA
Good now make a gym diet :)
Nice video that has never been seen on the channel ever
Remember kids, if you don't like lifting, don't lift. Instead find something else that you will do consistently that can progressively challenge you. I find lifting super boring and can never do it consistently, but I rock climb almost everyday and have a decent physique.
this video could not have come out at a better time
Damn, thought I was the only computer science guy who lifted. I was wrong…
Same 🥲
Solid workout plan. As a gym gigachad I also learned some stuff
I subbed for nerd content
Can’t wait to see a load of buff programmers 😂
It’s a alright split for a beginner and it’s pretty good but some exercises could be gain more stability and others could improve form
cool video that I'm seeing for the first time
🤣
How You make it Go 101 likes on all the vids 😂
Now I can become one of those buff guys that use tiny laptops
You should hit shoulders in push day also fully extend on the curl it is better for your biceps
reupload?
yes soz
@@nang88 rip
how can someone have that much time left in their day . i barely have anytime lest after coding and going to college . my day starts at 6 AM and I come back form college at 7 PM . after that coding takes rest of the time now how can i go gym within that time ?
Do a bit less and Limit gym to 1 hr
Is that dragonball z music? Sounds so familiar lol
thanks broooo
Bro, you are pretty strong, i haven't notice until now.
what the fart is a set
the variation of skull crushers nang did is completely useless imo, no stretch no isolation
instead, find a bench and a straight bar (curl bar) lie down and do the same action, much better stretch (i bench 170kg)
Damn bruh I tried this for 5 minutes and now Im too big to fit through the door to my apartment
Nice video Nang! A few tips btw, don't exercise upper body again in the following day after a push day, try to give yourself 48hs of rest before implementing upper body/lower body again, secondly use dynamic warmups rather than static warmups, the first chest stretch was fine, but you should try to warmup your shoulders and wrist before, and hop on 2-3 minutes on the bike to get your blood flowing unless you went to the gym by bike or walking, extra: the way that you are doing the seated bicep curls only works you short head which is the peak of your bicep, if you go all the way down you would be working your long head which is what gives you that long and beefy/large bicep, after that you want to keep your sets as intense as possible, unless you are a beginner which i don;t think that's the case, but don't try to add that much volume, seek more intensity, also the intensity and volume depends on the muscles, for example arms are the muscle that can take the most volume, and then try to play more with the tempo of the reps, on chest when you push go at medium speed, when you are moving the bar down go slow, that is where most of the muscle fibers are broken and you gain the most strength, there is a guide from one of the best bodybuilders of all time who is mike mentzer, lookup ''heavy duty'' mike mentzer, you will learn how to train with certain RiR, ROM, volume & intensity on each muscle, how to fill your body frame regardless of your corporal composition, thats it and wish u the best G!
i refures to believe you dont get girls
just admit you play melee
Bro no offense but you gotta work on the logo designs for your shop
How do you think it can be improved?
My Critiques:
- Why lat raises on bi/back day?
- Add something like hammer curls to target the long head of the biceps
- Only excersizes that target shoulders are lateral raises - need more volume. add it to chest/tri day, then you will have push pull legs
A dumbbell shoulder press would be a great addition as well.
yeah definitely needs to incorporate more shoulder movements
Haha whats with the Ball in hand?
@3:44 what about kneeling down on your knees for lat pulldown?
very cool video nang 👍
your biceps are crazy
nang, why so long and no upload. you've been playing around in NYC haven't you.
Here are some suggestions I have.
1. Consider replacing sit-ups by leg raises (these can be done on the ground by sitting down and placing your arms at the sides, then lifting your legs. The further your arms are, the harder it gets). Sit-ups have been shown to put strain on your spines and also work your hip flexors, but leg raises allow you to focus more on your abdominal muscles.
2. During calf raises, try adding some height to your feet, for example by stepping your toes on a step or on a plate. This allows you to increase the range of motion.
Also, I hope you aren’t only squatting at the smith machine, as doing it without assistance greatly improves your balancing abilities.
Overall, this video provides some good insight for beginners, although there is really no need to push a specific routine on to people, basically routine that allows you to target all muscle groups and progressively overload without getting injured is perfectly fine.
Look so big
Nice 🗿
Why tf are you green?
what is your only fans
Very helpful!!!!!!
Do I get a refund if I don't get as big as you?
Ok mista nang, but when do we take tren? 🤔
Help, I'm start at the gym, how to exit?
4 sets of 10 already bruh???? 💀
Go to gym and drinking a lot water !
i fully thought this was gonna be a meme
i workout more than i code ...help neeeded..
He’s just flexing on us for 7 minutes
im tryna look like you brooo
No stretch before exercise
nice...loved it..I am a ml researcher and started gyming recently.. your video had given me a new direction towards my fitness
dope vid(+reupload), got some exercise names wrong tho 😅
hhh thanks kris. which ones?
@@nang88 You did Tricep Pushdowns and not Pulldowns, the exercise you did instead of Lat Pulldowns is a Cable Pullover, also you didn't do Skullcrushers you did Overhead Db extensions. Skullcrushers are lying down and extending the weight behind your head/over your forehead.
Been Loving your other content btw!
Great video
First
Thanks!
Maybe it works for non programmers too
No
all nang
GYAT
where is shoulders
watch. I spam delt raises
If you're open to trying something different, I would suggest that you shift your shoulder exercises to your push day and incorporate a few dumbbell shoulder press sets as well.@@nang88
Shoulders left the chat😢
Sooo you want an absolute beginner to do a brosplit? Stretching at the start of the training as a warmup and no actual warmup? Recommending weighted squats right away even though most people (let alone programmers) will not be able to do the exercise correctly? Lateral raises on "back day" (well this is up to discussion but I am sure you barely put any thought into it)? Bro, you have very little clue what you're talking about. People will either get hurt following your advice (even more likely considering the demographic you're targetting, which are absolute beginners who work solitary jobs on top of that) or make progress that is far for optimal (likely getting demotivated in the process) and which will probably lead to muscle imbalances. Please stick to your lane until you get more educated on the subject, I am not trying to be mean but the Dunning-Kruger effect is in full throttle here. Also get a decent personal trainer (and if what you're doing was shown to you by a personal trainer - get a different one, a lot of them have barely had any education on this subject except for some bs courses), you'd probably be able to learn all the stuff by yourself but it will save you a lot of headache and years of progress.
This is not a Brosplit? Its PPL but just a bit more weird with delts on Pull Day.
PPl imo is a great split to start, maybe after a Upper/Lower or Fullbody split.
i dont really know a lot ab stretching before working out, but be careful since certain stretches can be detrimental. A 4x10 set/rep scheme isnt something I would really recommend, even to someone closer to an intermediate level lifter. Instead I recommend staying in a 6-12 rep range but staying close to failure - around 2 or 3 RIR/ 2-3 reps left until failure. Along with this I would recommend 2-3 sets for each exercise because you will be putting a lot of stress on your body. When you bench make sure you have a moderate arch in your back, this will help you keep a neutral spine and also recruit maximum muscle fibers in the chest. I recommend lowering some of your weights and focusing on being a little more controlled, generally it is recommended that you go fast/ explode during the concentric movement of an exercise (working a against gravity aka pushing up in a bench press or going back up in a squat) and going slow during the eccenctric of an exercise (going with gravity), all with control. Anyway, you look great bro, keep it up and be carful to not overtrain.
how many days would you do this split? 6 day ppl is too much
@@SweatySockGaming I agree, I think 6 day ppl split is way too much, I made a ppl split and got overtrained really quickly. I've been experimenting a bit recently and im going to start training full body twice a week. I wouldnt recommend training twice a week for most people, as it is pretty common for people to not train with enough intensity, so something like full body 3 times a week is something i feel more comfortable recommending, but still feel this is too much if you train with enough intensity. In the end, everyone is different and can handle different things, its really important to experiment and find out what works best for you. make sure you put your form above everything else and stay consistent and locked in 😎
Great feedback, thanks :) I have been informed 4sets x 10reps is too much so yeah maybe a 3sets x 6 to 8 reps is better
@@nang88 im not sure what your goals are, but 6-8 rep range is a moderately strength focused range, unless you want to focus on strength its important to know that you can get very similar results in rep ranges up to 20s-30s if you get sufficiently close to failure. Basically, dont be afraid to push beyond the static rep goal you set for yourself if you are able. reaching muscular failure is the most important thing for hyptertrophy, but the closer you get the more stress you will be putting on your body, making around 2 or 3 reps before failure the ideal target for maximum hypertrophy without accruing maximum stress. anyways, if I came off as demeaning or arrogant, that wasnt my intention, I always like to help a bro out if I can. Keep grinding bro