all right we're getting ready to hit back so normally I'll use my recovery drink while I train but if it's a big body part like legs are back and I know it's gonna be really difficult like today is I'll go ahead and add an extra scoop of inter carb as well so so the recovery one scoop and then the inter carb ones too there you go all right hi everybody John Meadows here and today we're doing a giant setback workout now me low-starch have arguably the greatest lively be coach in history was really big on giant SATs and really putting a lot of blood to the muscle also loading in with a heavy weight it's really exhausting muscle fibers so people have asked me you know what I think about giant sets you know is it good stimulus for growth absolutely it is and we'll get into why as we go but so anyways this is going to be a tough nasty workout Johnny Sack training you do have to put a little thought into it I'd like to see different kind of movement patterns so if you do for example let's say you're training chest let's say you do a bench press and then your next exercise is a dumbbell press and then maybe you do push-ups it's still effective but it's the same pattern I'd rather somebody mix it up muscles don't all originate and insert at the same points classic case on that chest day would be your chest you know fibers attached to your clavicle you're starting on whatever so that's different so for back what we started with was we started with a pronated grip and we're pulling up this one so that's going to be more for your rhomboids your lower traps your rear delts basically rear delt all the way across to the other side so I would call that kind of your upper back thickener we can change our grip and effective or muscles so that's the movement pattern here and then we went to the pull I like the decline here normally we only pull these to the top of our forehead but since our own decline you actually can have a little bit more but this is gonna work a little differently now it's not gonna work your rhomboids your traps now we're working Teri's muscles may be some serratus a little bit of upper lap but different musculature different movement pattern so when from here kind of here and then we moved over here to this pulldown machine now if you notice I was taking a neutral grip and I was driving my elbows straight down I'm trying to engage more laughs so we just did kind of our Terry's in the upper area of our lap or back so now I'm trying to shift it more into lats that's why I was driving straight down ok so again a different movement patterns and then we finished with a heavy dumbbell row all right so again a little more lat heavy for me personally I need a little bit more thickness down here so two of the four meetings we're done Tim sighs that area you could change the exercise order and emphasize whatever you want to emphasize but I just wanted you to kind of see why we were doing these four different exercises they all complement each other we're not doing the same thing over and over it's not a normal row than a dumbbell row the Machine row we're all done slightly different to affect different musculature and that's particularly important with your back because it's such a different group of muscles or so many different muscles across your back anyways that's why we're doing what we're doing you might notice on the first exercise I increase the weight what I'm trying to do is tough sets of eight on each exercise so I want I went to a throughout to be tough so the last set in real tough so I moved away to once you do that on all the exercises in terms of how long I'm waiting to go to the next exercise take about 20 seconds you don't have to get there like immediately it's okay recover some strength catch your breath a little bit this type of workouts very aerobic ly demanding too so you know I'm out of breath I sit for hard sets in a row and it's good to develop your your endurance to a point because I think a lot of people can't push their self deep into sets because their heart and lungs give out before their muscles do they're just breathing so hard they they fail and I think there's more work loving their muscles so this kind of stuff is good to do on occasion now you don't want to do stuff like this all the time because the really higher volume or overtly demanding work can also kind of will return you a little bit too so there's a strategic way to do this so we're getting ready to do our third round so what I'm gonna do now is the weights all feel about right so I think it's gonna be a tough eight on each exercise this round all right so we're getting ready to start round number four but so question will be how often should you do something like this well I like to do it like if I was gonna do something like I said could probably be once a month for a body part not that there's wrong with doing it more often that's just how I would like to sequence it sometimes just just sometimes this you may be short on time you wanna move a little faster sometimes you just might want to do something a little different trained like this although it's hard it can be really fun so you know if I'm training legs six times in a month or seven times in a month I might do one or two workouts like this I really enjoy these I think it's very effective and everything is as people will say well you know you're not going to save as you can on all the exercises cause you're fatigued and this is where people don't understand the basic fundamentals of building muscle when it comes to building muscles you're really looking at building muscle fibers and you do that by from the canticle attention on the fiber so the way you do that is number one usually have good activation activation can come when we come in the form of the amount of weight that you're using but that's not the end-all be-all how many PI rotors have you seen just using tremendous weights but they're not real big at least compared to a big bodybuilder who's much weaker but then also mind muscle connection so it's the amount of weight that you use which forces muscle fibers into action but it's also that mind muscle connection this is why you see people getting more benefit out of sometimes what is perceived as a lighter set because that mind-muscle connection is tuned and they're fired more muscle fibers now you have to load it with sufficient weight so what does that mean that means the weights got to be heavy enough so that you can't just fly through the rep it explode with it you get a lot of activation that way but you don't load the muscle fibers if you did you can just jump up and down all day that gives you maximum activation but it's doesn't load the fibers so the waste can be heavy enough so that you move a little slower through the range of motion that's where you get into know this whole force velocity relationship but just the important point is the weight needs to be heavy enough so that you just can't go firing away with and throw in the bar out of your hands you know six eight ten reps that you have to have to work for and now now here's the part where people are are not getting it okay not only you have to activate the fiber and load it but you have to fatigue muscle fibers so when you're taking a little bit of a break but then you can keep going and then you keep going you're creating a tremendous amount of fatigue in the fibers that's a form of overload in itself okay it does create a lot of damage to the muscle so this is why you have to be pretty this is why you have to be real careful on how you build your training for this so you're activating the muscle you're picking exercises that you feel good you're loading the foot you're loading the muscles with what is perceived as a heavy weight and then you fatigue the muscle fibers that's the third part that people are missing and again that's why some fire lifters are really strong they're not real big they don't really fatigue anything but they're strong signals activate load and exhaust that's what we're all about and this type of training really does all those things and that's the fundamentals on how to build muscle then you just got to figure out how much of this stuff you do how much is too much how much does I'm not enough so that being said last round round number four I like how small the handles are on that that's why I'm not using my straps the grip feels really good on those [Applause] these are you straps see how think these handles are plus they roll it'll roll right out of your hand who the last on fire finally the door man force it now one thing I forgot to mention was in between each round take your time three minutes four minutes five minutes take your time because that's very demanding okay so just a couple of take-home points pick exercises that you feel real well so you're gonna be ahead of the game when it comes to mind muscle contraction take exercises that complement each other don't do the same movement pattern over and over and over okay and then I would say based on how well you recover house or you get this is where it's going to take your you've got to get little bit experience that's going to help you determine how often you do this some people like to do it real frequently I like to do them about once a month for body part the other question is who's this type of workout appropriate for is it appropriate for beginners I would say absolutely not beginners should stick with straight sets there's no need to do something like this intermediate I tend to look at this as more as the intermediate to advanced in terms of who should be using this and what about natural versus enhanced I think that's always a important point to discuss too just remember if your natural you don't have the recovery through the PDS that the other guys have so if you get extremely sore then you set it doing four rounds you might wanna do three you might even only want to do two so I would adjust the amount of rounds that you do based on how you feel afterwards if you feel demolished and you can't move something for a week you've probably done a little too much so this is a good technique for Naturals also for people who are natural the naturals are going to have to be cautious with the amount of volume though because it is a lot of volume we did 16 sets that were they weren't easy that's a lot of volume anyways those are just some tips on how you can use this and again or it's also fun it's kind of fun and that only took us maybe I don't know 30 30 35 minutes so also if you're in a situation where you don't have a lot of time you want to get in get out it's another good option for that so we appreciate your support thanks for watching and we'll see you next time