Gym Series – Push Day with @silverbackaj
Channel: Mohammed Hijab
File Size: 24.73MB
Episode Transcript ©
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Salam aleikum wa rahmatullah here when I cancel welcome it's going to be a very special video very special man. You know and I've got my friend here to join me as well
so this video what we're going to be doing the channel ah, this man, here is a Silverback. He is a natural bodybuilder Muslim bodybuilder, one of the few pioneers in the industry, I would say
is has been very active in, in so we are going to ask you is basically what I wanted to present to the people is the following.
People live a very hectic life working life. Yeah, for sure. And we can't go to the gym and do weights five times a week or six times a week like affordable, right?
So really, what is feasible, what is practical? What's pragmatic, what's the right thing to do is maybe three times a week if we did that. So what I wanted you to do, okay, is I wanted you to present a series of videos, over three dates split. Today being the first day that push day. Can you explain how what is a three day split?
And what is a push that is good. That was salam. aleikum wa rahmatullah wa barakato. Hope you guys doing well. So appreciate you getting me on the channel. And so how many jobs obviously, as you just mentioned, you want to basically present to the people a nice routine, but a busy man, who's whatever very hectic lifestyle to train three times a week. And the split, usually that works really well is a push, pull. Sorry, it's a leg day first, then you do a push day, and then you do a pull day as the ideal way. So in today's video, we're going through a push day, a push, they consist of your chest, shoulders, and triceps. So these are all the muscles that usually work best for the
muscles contracted the most when you're pressing. So we call it now. Yeah, the real question is when you have gargantuan, you know, basically in the Middle East, likely, will you be able to actually do something that will satisfy me that will push me through the paces and which will actually make me feel like hands on work. Let's find out.
Guys, the most crucial part, warming up the rotator cuff before you start lifting heavy. So very simple. Get the cables. Don't do it with dumbbells is wrong with dumbbells when they get to here, there's no more tension on that rotator cuff, nothing to do with cables, that lateral force is pulling that way is what we want for muscles to probably move on to do about 20 reps, two sets from each side and you're good to go.
I guess one more warm up say you can record it.
One more. I'm just showing the form here quickly those few pointers that you got to take care of as I showed in his shot, but basically I put the ball on the lower back shoulders pension to the ball, shoulders push into the wall and it's just a warm up set so let's get right we had some technical difficulties you had to change camera right bro first working set 100 kilos let's get it so using chalk for the first time the CP thinks it has any difference. Okay, well how would one thing click Finish you're set though but you're too far up the bench here you want to be eyes and land with the ball gone to talk
mashallah, is this true? Is this talking invention 100 kilos
yeah, sometimes what I'm hearing Yeah, yeah.
So that's why you should be this way and then when you lift off you come forward with the bar trust me that's the whole point of what I say is in line with the boy yeah, that's the whole point.
let's go for like
feeling good Marshalls strong sit down 120
So Marshall i He did the 120 very comfortably so added another 10 Again as I said, overloading the muscle progressive overload going a bit heavier I think you've got five reps in your book. Yeah, maybe that's yeah, I'll say three to five reps. I'm going to go for about three so the injury with those pieces Yeah, but inshallah let's get it man
he easy press nice to
get get get both going for
the first first keep going
usually unless you really want to
push up I don't really recommend like to see when you fail and you gotta
let them like
three three reps This is
so that's how
I started off I mean it takes
time for a backup set
like this it is training in 100 level training. Congo let's get it so we're gonna go now down to 100 kilos and we're just gonna rip out failure
predictions which if you're gonna get how many reps?
You're not sure
so I was just telling
Silverback right now look at my heart rate quite often yeah in the gym when I'm doing cardio shadowhawk when I'm doing so right now mahalo is quite high for that one.
Yep, okay, and that's a bit too high to continue doing.
And you set yeah, there's a happy medium it's a Goldilocks zone. Yeah, it's not too low. So my resting heart rate is like say 7780 Yeah, yeah, it's quite high.
I will go through that but I'm not going to do it like this either in weights Yeah, well, ideally was 100 100 to go to absorb you sit in the working zone. Yeah.
guys come in how many reps he's gonna get inshallah if you can get bro. So I'm going to say to you try a minimum a minimum a go to failure. So I'm only going to touch the ball when I see your butter basically fail okay
this recording Roja?
Right guys, I'm gonna try for like 10 Before I can do.
by the one more,
guy. So second push, they move on to find dumbbell press. Again, pull work in sets now before you warm so don't really reference. Alright, so show us the form here. Yeah, so this one doesn't worry too much about the part of the week. So just punch in the strap in the year. But be sure just punch it straight and slowly bring it together but don't bring it together right from the beginning. I have a tendency to classroom for use in the gym clothes
Okay, what's coming at different
now that noise that you just made is what makes everyone angry in the gym.
Mama's got long arms. So for us more difficult. more range of motion the way it has to travel further.
ways one such ceiling.
Don't play elbows out too wide. Yeah. So you want your elbows to be about 45 degrees. So you're flared out a bit too much tramping elbows in.
Keep going, bro. Keep working.
Strong. Come on. Strong, strong. Strong. What? Come on. Cool. Leave out that good man. Mashallah.
Good job. I wasn't counting so good job wasn't already done.
All right. Muhammad just told me
about higher so motivation is on here how to get more than 12 as well. I think so. Yeah, buddy. Get more than 12 if you get this then I'll be impressed.
also, I just heard
maybe we'll drop a layer on this.
good. Six, seven. Hey. Oh, good. Good.
Man. This is 10. Right? Yeah. Good to
come on. Come on. Come on. Come on.
Those full dose we'll go.
Push it just pushing. This is this is a combination
that sit there spoke a lot about your character, your fortitude, kind of a man, the sewer by his?
Yeah. So Muhammad just asked, why don't we do dumbbell flyes here, I'm not gonna say it's an encouragement to say however, when you do number plates. When you're laying down, I'm contracting the way this all working is all low on the muscle. But when we get to hear contraction dies analysis, gravity pushes down towards you. So the best thing to do is go on a cable that has a lateral force pulling your arms apart from your head, this contraction pulling pulling your chest pocket this way in fighting you like this.
Tell us what you're doing first. So
yeah, as I mentioned earlier,
where are you putting this thing? You see this thing? Yeah, what are you putting?
Below, okay. Right. Right.
In front of you kind of overall, okay. And then you can do Okay, all right. So what we're doing now we want to go over also Okay, month forward.
What kind of wait Are we using
Okay, okay, okay.
So okay, this is important not a form here. How you doing this? You don't really show this
open up a wait
and see what shows working but
just to show you guys
is good light and bro. Look like a unit
has good light in it. So hands in front of you start position hands in front of you. There you go. Shoulders back. Good posture. Let's go squeeze the chest together. So mine Tommaso don't think about any of our muscles.
In your body except your pecs. Of course, you're going to feel it in the front of your shoulders a little bit on your biceps, just more of like a hole. But ultimately just focus on your chest
Come on, good.
Nice and wide, nice and wide.
Squeeze the chest muscles. Keep working.
Keep working, but come on.
Give me four more. Okay, let's go
Good. Hello, Beast. Yeah.
Mohammed moving on next exercise bro. Tell them what we do
yep, shoulder press. Yep
lateral lateral raises. Lowery's. Yeah.
jump straight away. Benefits are time efficient. Yeah, get crazy pump. And again, we're going through a hybrid range.
So we've got 220s on each side there. Let's go for about 10 reps. Minimum 1010 10 and above and then match it 10 and above. Right let's go over
awesome. I'm moving come on to you got it. Three, four strong, but 6789 Auto auto auto fatiguing? Yeah, right straightaway. So this one dumbbells by your side and embrace him there we go keep going
very nice. Very nice
man keep going. Keep going. It's got match it yeah 10 reps at least
strong remember to breathe in Yeah, come on.
Good man. MashAllah smooth bro.
Smooth All right. Keep it rolling
was about to say no you do
you could never have big enough knucklehead
finish strong petite
beautiful, beautiful calm
Come on. Come on. Come
have a breakfast do it.
Just one more. One more. Come on.
Usually I wouldn't do this. Okay, you ready? Let's do it. Okay.
But when you start something, you have to finish it. Cool.
Let's go. Push up.
Just one. That's the one.
You do enough of Okay.
There you have it
I think that people are more interested in this magic.
This is good, man. This
is the secret.
The secret is hard work. Come on. Breathe and breathe.
So that's most of the shoulders. That's the superset is anterior the lateral head.
Shoulders me the three muscles anterior lateral raise. You want to hit the minimum and about balance. You've got to have balance. You can't have
Money straight up. We want to do we want to pull throws towards overhead
doesn't matter I'll just
go and pick it up and heavy on me
does this work about your back is over
I'm gonna go live I only got one lighter go 17 and a half. Yep. Face this way the lighting is gonna be good. Next shot, do it this way. Hold it this way.
So Shawn the grip want to hold it like this towards the face me. Come towards me this way.
Yeah. All right, elbows up setback more step back, step back, step back. You've got long arms go straight straight up your arms. Now pull. There you go. So you want to focus on the muscle right here. You feel it. Good, man. That's it. Mind some muscle growth. Keep the elbows up. Keep the elbows up. pull your hands apart as well. Yeah, hold it for a split second. Let's go. Speed up the tempo a little bit. Let's go.
There you go. But hold it. Elbows up. Gonna do was drop. There you go.
There you go. Raise your elbows, raise and raise. There we go. That's what I want to see. Squeeze it. Keep up all times. Don't let it drop. Keep it up. Keep it up as you're going back. Keep up as you're going back as well. Good man
this is an isolation exercise.
Final exercise. Yeah. So that's chest. Shoulders done. final push exercise.
I don't like to use the straight box. I feel like there's a good battle on the wrist. Not really. I do feel rested.
He said the rest is
natural. Comfortable. Yeah. So again, triceps. overload the muscle go heavier on every set. Maintain like a 16 to 20 rep range. Most important thing when doing this doesn't get
a lot of people when the
is going to do up more attention away from the chair. You're almost looking you're absolutely right.
If you had a training partner, would it be good for him to stabilize you from the back? You think could they would that would that be a benefit
literally living you're trying
to get therapy session.
That's good. It's good lighting.
Live in the muscle. Right. Let's go bro. So step forward a little bit before Ford. So Ford Ford. Yeah, there you go. Okay. So start position there. Now do not move your elbows. You see your hands here your fingers are over. I want to get your hand over the bog. Move your hand over the bar. So move it yeah, get over it. There you go. Keep the ball in the palm of your hand.
Shala There we go. So you kind of work in the overall tricep development. You have the short head and you have the long head. We're pretty much hitting both. There's different ways of hitting the short head and the long head we can get to that in another video. But for now, this is more than sufficient.
I would say the main for me would be dips or close grip bench compound Exactly. This is more for like accessory work. Finishing off a session
16 To 20 Skip it too.
Command relax. So how do you think that one? And the last solid session my bro, really? Could you tell me? How was it it was intense. I have to be completely honest, especially as it progressed. You know, I thought I was better off than a bass but they're all gonna go home guys Yeah, we came to the benchpress you smashed it like the 120 you will move in it easier to meet you as you said, What was your biggest concern or your biggest weakness as Yeah, if you want to call it stamina injury, if it wasn't the injury, it's brought you a piece of that session so much well, you know, coming back after a long injury
Yeah, well, you know, I'll come back after the pulmonary embolism the injury that wasn't a disease but hamdulillah with people like you I can get back quickly and stay consistent with it and shot along many more so what's next to come? We're going to do a leg day next well that was that was gonna be a real struggle.
taller guys Marshall a six or six or poorly, why is harder you have to move the weight more. So mechanics, but yeah, leg date and a pull day as well with the guidance of the big man. You know, I was talking about me I was gonna say