bodybuilding kris gethin diet plan



[music] what i've noticed in the last20 years is all this equipment, all this cardioequipment has been, like, downgraded to make it easierand easier and easier. it used to be, like, level 8 onthe lifecycle was pretty tough.

bodybuilding kris gethin diet plan, now, it's like, to get thesame, you gotta be on level 16. it's just dumbed down to makepeople believe that they're doing more. treadmill worksbetter if you let go.

what we're doing here,working the supraspinatus on the rotator cuff muscles. it's more of a prevention thing. as your delts getstronger and stronger, those internal muscles arenot getting any stronger. they get overpoweredand injured. these are things that i wish iknew when i started training. rest, just rest on anysurface so the delts are not working.

up...really slow,controlled movement. back a bit more. if you're struggling toomuch, it's probably too heavy. then you start bringing thedelts in and using momentum. just a general warm-up'sgood, just to get blood flowing, in any workout. that's the misconceptionabout this exercise, that it somehow justworks the lower back. it doesn't.

it works the whole pec and it'sprobably the most effective pec exercise. pecs bring your upper armdown and across your body. that's the function of the pecs,and a flat bench press will be positioned there... the decline bepositioned there. takes a lot of stress off thatpec tendon area that a lot of people get injuredon bench press, and there's morepec involvement.

this is what iwant you to visualize. take the weight off here. now, if you can imaginea big coiled spring, like on a car suspension. as the weight comes down,imagine that that spring's getting compressed, and all thatenergy and all that power is getting compressed, and thenwhen it goes to your chest, like...keep it controlled,nice and slow on the way down. just building up thatpower, and then bang it out.

no bouncing. powerful, you know? your bar, bam, good. two, three, four. keep your hands on the bar. five. it doesn't matter if you'reputting 'em outside or inside, but you have this habit of goinglike this at the top... yeah, if it rolls off, man,you're gonna be screwed.

controlled negative,powerful positive, yeah? come on, chris. still warming up, man. get ready, yeah?come on. your bar, tight, yeah, nice. eight, nine, ten, strong. higher up the chest, man. before you start, get it level,where you're gonna go on your chest.

just keep it in that groove. this is the set. all the rest is [bleep]. this is the one that counts. nice and tight.you ready? your bar. explode, come on. two, three, four, five's yours.

come on, six yours,keep working. push, push, push, push. good, man. seven reps, perfect. don't want toangle too steep. gonna throw too muchon your front delts. nice and tight on the waydown, controlled negative, bam, on the way up, yeah? bring 'emtogether at the top.

that's better. two, that's it. all yours, now. two more. squeeze it up, nine,one more, great. got 'em?all right. flye 'em up. get tight, get tight, come on. two, good, three, four.

come on, squeeze up, one more. number six, big six, come on,drive, squeeze up, squeeze up, squeeze up. okay, that's you, man. good. that's just shows how fatiguedyour pecs are from that first exercise. it doesn't matter whatthe weight's you're lifting. the fact you'regoing to failure.

let's finish with some flyes,so we get a little higher in the reps, 'cause we're downto six on this one, so we got eight to tenminimum on the flyes. flat? you can go flat. you can vary the angle,but let's go flat today. bend your arms a little bit. keep 'em like that.they're just hooks, yeah? you're pulling from here.let's go.

squeeze, one, nice. two, good. three, two more. big squeeze, big pecs. come on, one more. big pecs. squeeze it up. good man, okay. perfect form, big pecs.

squeeze up, one, nice. two, three, keep it tight. four, five, come on. six is yours. seven's yours, come on. is this yours?is this yours? eight, one more. squeeze all the way up. all the way up, squeeze.

okay, good man, good. that's it. smashed it, mate. [bleep] seven sets total. just to show you really,really have to force yourself to leave the ego at the doorif you're going that strict, that slow, and givinga good squeeze. taking a muscle to failure,and the first exercise a decline, that shows howmuch pec involvement's in there,

because on the next exercise,your poundage is down, like, 20% or something. but it's irrelevant. it's just how hardyou're working, you know? that's your elbowthere, up, squeeze. nice and slow onthe way down, yeah? it's a good idea to do someunilateral stuff like this, with your concentrationon one side to another. lift up a bit more.

let's see. come up on your toe. on the toes.that's it, that's it. stretch at the bottom. now you're working. come on. lift up a little bit more, yeah. up on your toes.that's it. okay, go.squeeze, good.

nice, and again. all you, man. come on, on fire. squeeze it up.squeeze it up. squeeze it up, allthe way, and slow. both arms, come on. three, breathe, four. come on, strong, man. squeeze, you'vestill got one, man.

don't go there.keep it smooth. keep flexing.keep flexing. keep flexing. that's good, squeeze it up. and slow, good. to be honest, you don't evenneed to warm up if you don't want to. you're doing biceps. i'm sure they're warmenough already, man.

a little bit narrower,like shoulder width. doesn't matter aboutcheating on the last couple. it's just getting up andemphasize the negative, you know? and again, two, straighten thearms out at the bottom of it. pull, squeeze, squeeze it in. squeeze it in. slow on the way down. okay, just get it up.

cheat it up. just get it up, come on. fight it on the way down. fight it, one more. get it up, hold it up. good, that's it. now you know that'swhat you gotta do, man? every body part'sgotta be like that?

yeah, you gottatry and beat yourself.

if you can write downnow what you did now, kind of like the poundagesand the reps and everything, you got a target for next time.