[00:04] &gt;&gt; That was nice. &gt;&gt; Go. Go. Go. It's the last set. Make it Higher. &gt;&gt; Brilliant. I love it. &gt;&gt; Now take it drive drive drive drive drive drive higher higher higher. Good.
[00:17] Now partials. &gt;&gt; Oh, those are brutal partials. Those are movement. That sucks. Amazing [music] &gt;&gt; Okay.
[00:29] weak calves. You should be doing them at the beginning of the workout. the beginning of the workout. &gt;&gt; Hany, preach that in word.
[00:42] Strength. I've been a long time professor of exercise and sports science, a Brazilian Jiu-Jitsu grappler, and I have competed in bodybuilding numerous times to not so much avail, but
[00:58] And you know what? I haven't actually coached that many bodybuilders. But there is a gentleman who goes by the name Hany Rambod, who has coached more Olympia champions than damn near every other coach put
[01:12] together. And today we're going to lens in on his training styles and see if we what he's doing so that you can take it for yourself and become a bit better of for yourself and become a bit better of your best version of jacked, lean, tan,
[01:25] and kind to puppies, babies, and older people. That's right. &gt;&gt; Together. [music] Slow. &gt;&gt; A tren twin. Two. There are always two.
[01:38] &gt;&gt; Okay. Okay. &gt;&gt; Good control. That was really good rep. &gt;&gt; Good control. That was really good rep. One more just like that. Put your hands Put your hands Keep them moving the whole time.
[01:51] moving the whole time. &gt;&gt; Ooh, that sucks. Hold it. chest set I I've ever done. Like of all time. Like of all time. &gt;&gt; That was nice. Um, really explosive from
[02:04] the bottom, which I think is totally fine. Maybe not the safest thing in the world when you're that strong. And Tren Twins are very, very strong. I love the control. Um, huge. Really, really good technique.
[02:17] There are kind of, um, two ends of a spectrum of how to do chest flies and you're going to find you probably like something between them. One is where you have a significant amount of elbow bend, like a lot of elbow bend. And you end up
[02:30] doing a a chest fly with with your hands, sometimes even your arms are at 90° angle, which they're pretty close for uh one of the Tren Twins there. apart? &gt;&gt; Uh, I mean, I can tell them apart, but I
[02:42] &gt;&gt; [laughter] &gt;&gt; Right. You know one is one and the other one. &gt;&gt; Chris? &gt;&gt; Sounds right. &gt;&gt; So, on the one hand, you can do flies
[02:56] wrong with it. It takes your biceps out of the movement off the almost entirely, but it huge focus on the chest. The other option is completely straight arms. That massively involves your biceps and grows them a ton because it
[03:09] tension at the bottom. It allows you to lose use substantially less weight. difference there. Most people will choose something between those two. Like uh just like a 10° offset bend or 20 or something like that. But I would
[03:24] experiment with all sort of the end, the middle, and the uh and the other end of that range to see which one works best for you. Uh, because there's not like a definitive way this is how you have to do flies. It's a spectrum and boy am I
[03:38] yeah. &gt;&gt; Trying to get them to slow down the &gt;&gt; So, like the eccentric and shit, I don't do none of that. Like, so that's a whole different thing I've never done. &gt;&gt; Did he say the eccentric?
[03:51] do none of that. &gt;&gt; My dog, [laughter] you know what I'm &gt;&gt; My dog, [laughter] you know what I'm saying? The centric nonsense. &gt;&gt; Dude, if they have huge chests, especially that one.
[04:12] &gt;&gt; Okay. &gt;&gt; In when you start to really organize the workout and you prioritize rear delts in the beginning, you're not &gt;&gt; Like it's like it's like training calves. You have weak calves, you should
[04:26] workout. &gt;&gt; Honey, preach that fucking word. So many people will say they're prioritizing a muscle and will train it dead last [music] or often just in the same position in which
[04:41] dead last. [music] I see people who want bigger shoulders, people who compete. incline high incline dumbbell press. Then they go to Smith machine shoulder press overhead. Then they'll do some
[04:56] lateral raises and then they'll do like one drop set of rear delts and go home. be training your delts. The most important part of your delts to train is pop. So you should be starting most of your delt workouts with lateral raises
[05:11] what have you. The second most important delt to have is the rear delt. Now it gets a load of that you do, but if you want some extra work, the rear delt's next.
[05:24] unbelievable amount in your chest training anyway. And usually is the biggest delt anyway. And making it much bigger throws off your delt symmetry anyway. And so you could train pretty much no front delts
[05:37] because you take the energy and time you could have spent training front delts, delts and a bit more rear delts and your delts will probably look better. delt heads, no problem, but you should be starting a workout most times with
[05:51] training. Scott, do you want to know the reason with front delt training first? It's a It's not a fun reason. &gt;&gt; Because you can lift a shitload of weight on presses and feel your swag and
[06:04] cable flies. &gt;&gt; That's very true. &gt;&gt; You imagine a hot girl like is kind of like shuffling around the cable area and doing like &gt;&gt; So seven and a half.
[06:16] &gt;&gt; No, no, you're doing 30. Right? So most people can't even pick up 15 in that. you're like you're just like not getting You're like, "Damn it." But the next time you're on the Smith machine eating
[06:29] physically eating iron plates and she's like, "Oh my god, I wish like my vagina And then you're fucking in, man. &gt;&gt; I got it. Three. &gt;&gt; Good stuff.
[06:42] &gt;&gt; So for rear delts, guys, notice the angle of Terrence's the wrists is Because that replicates the angle of [music] pull of the rear delts. If you
[06:54] rear delt, but you get side delt, too. your thumbs to face each other. And if your shoulders can tolerate it, another thing to try is to turn your thumbs pointed a little bit towards yourself at
[07:07] a 45 degree angle. And then there's kind of like a bent Y raise and it really &gt;&gt; Rest for a sec. I'm going to give you three more, okay? Arch your back, chest One. Go. Two.
[07:20] Go. One more. One more. Good job. That's it. &gt;&gt; How is he using my one more forever &gt;&gt; Just keep telling people one more and they keep going. When they can't go
[07:32] failure. It's that simple. &gt;&gt; Three. Now, I guarantee you can do three &gt;&gt; Three. Now, I guarantee you can do three more with me. All the way.
[07:44] Drive it up, drive it up. Now one more. Good, good, good. Go, go, go, go, go. Go. Now go down slow. Good. And then we're going to just go partials. Go. &gt;&gt; Wow, this is great.
[07:56] Good. &gt;&gt; A lot of things happening here. I think in the context of personal training like this, I prefer that nobody touches me because I had a terrible childhood. But some
[08:08] I also prefer nobody touches me because I want to track my own strength, but I'm Hypertrophy App does that for me, so it keeps me sane. If you are getting trainer of all time, it is a good idea to let him touch you.
[08:22] That That sounds like a a a scandal waiting to happen and me getting quoted out of context again. Honey's helping Terrence on the top end because the top If he helps him on the top end, Terrence gets more full range of motion reps and
[08:36] the money is for growth or most of it anyway. And so if you help someone on the top end, it just extends the set further, which is great. &gt;&gt; [music] &gt;&gt; The ideal shoulder machine would be very
[08:49] difficult at the bottom and easier as you went up. Folks who make shoulder make one of these. We will fucking [music] buy them and talk about them. it. Another thing Honey does amazingly well is after you're done with
[09:01] conventional lateral raises, you can usually still do partials. And remember, growth promoting. So doing bottom end partials is a phenomenal way to smash a ton more volume and when you have the ability to
[09:14] do it and it allows you to shorten the amount of total time relative to and do another set. You can just crank it out right away. Absolutely a good idea. The only thing that would make this ideal, and by the
[09:26] way, Terrence's technique is flawless, is if Terrence was to somehow Scott, this is going to be crazy. But could you imagine a way that you could connect your human body to the bar without using your hands.
[09:39] Like you and the bar become one and there's no way short of your arms possibly let it go unless you would [music] never be limited by your grip movements and stuff like that and you could actually get phenomenal target
[09:53] work out to your shoulders. It would just have to be like this but &gt;&gt; Sounds magical. &gt;&gt; That's nuts. In unrelated news, in 1957, a gigantic metallic asteroid hit the
[10:06] The scientists found all kind of stuff we're not allowed to talk about. One material that was incredibly sticky and high friction. The second thing they did with it was they took it
[10:18] Where the fuck is Versa Gripps headquarters? Somewhere headquarters? Somewhere in the upper East Coast and they made Gripps, because of their alien technology, allow you to sheath them
[10:31] don't have to worry about your grip and maximum size. But Mike, what was the first thing they Quick question. You ever been to Epstein's Island? Me neither.
[10:45] Wouldn't know. They sent it to the island. Think about &gt;&gt; Four. Four. Go. [clears throat] Go. Go. It's the last set. Make it work. Go. Higher. Higher.
[10:57] Higher. Higher. have people partials and then they just do these baby partials? You're like, "I said partials doesn't mean a fucking 16th rep." It means half. And that that
[11:12] struggling to do that like from that 30% to that 50% of the movement, oh my god, shoulders. All right, what do we have here? We have All right, what do we have here? We have one arm curls dumbbell on a preacher
[11:25] bench. Excellent. Phenomenal technique. You guys will notice he's controlling pausing at the bottom on some reps. Excellent. This makes the exercise very Excellent. This makes the exercise very safe and highly, highly effective.
[11:42] &gt;&gt; Honey's doing four reps here. It's always true that your concentric ability is a limiting how many reps you can do. Your eccentric is almost always when you can no longer do the concentric by yourself, if you have a close friend
[11:58] approach with the app, you just put a note on the top of the exercise, done with assistance on the top end. Then, what you can do is you control the Your friend helps you over the line on the concentric. You control the
[12:12] form of training that's beyond failure and can be unbelievably stimulative. I would give it a shot. But, don't do a ton of sets like this cuz your arms will without arms? &gt;&gt; Together.
[12:25] Go. Five. Six. Come on. &gt;&gt; I like that Honey refused to really count that one. He's like, "Six. Six. Come on. Come on,
[12:37] bro." Um if you're doing flies, it is 100% okay to do any of the following things. touch and hold at the top of each fly in a fly machine.
[12:50] Really sets up your good mind-muscle connection. Really easy to track. gently touch to record that a rep has been done. Another one is pick any, and I mean any distance that [music] is equidistant rep to rep to rep. So, you
[13:04] come down. Foot away, come down. Cuz remember, the lengthened partial otherwise. And it's also okay to combine them. So, doing a set and you're like have one set
[13:17] for these bent-over flies, actually any kind of machine or cable fly, try this. you're holding for a second at the top touching your your uh your fingers When you can no longer do that, do as many as you can just touching briefly.
[13:32] yourself a distance like a foot apart and just try to get to the foot apart. all the way down and just try to move the weight off the rack at all from the won't be able to do that. That one set was going to be probably 25 reps or
[13:46] something like that is going to send you into fucking outer space. So, phone and I'm up sky high in the I'm in the bathroom and I'm touching myself,
[14:00] that's what Wi-Fi on the plane is for. Um I've noticed that it has a you vibe to it cuz you're in outer space with your giant pecs. Folks, there is still more video to come. We have a longer, more uncut version of this video behind
[14:13] area. You get tons of other goodies, more super deep dive expert videos, more other stuff. It's a teeny tiny price. [music] It's a massive value. Click on it, become a member if you like and we'll see you there. All right. [music]
[14:27] &gt;&gt; So, all right guys. So, what we're doing is we're going to do stretch curl and then we're going to go right into a close grip push-up and curl. Good. Even back. Good. &gt;&gt; Yes.
[14:39] Going further back sucks. It destroys your ego. It's really painful, but especially if you push your chest up, step away from machine more and if you can angle that free motion rack such that the weights are the the weight
[14:54] stack where the cable goes is roughly, if you drop your arms down, parallel to your arms. So, basically bring it up closer to between knee and hip height, and stretch at the same time at the very back and come all the way up.
[15:08] No good for the ego, but it will [music] fuck your biceps up like you will not &gt;&gt; Right there. &gt;&gt; Oh, good. That's it. Can you do that? &gt;&gt; That's it. Drive. Drive. Drive. Drive. Drive. Drive. Higher. Higher. Higher.
[15:20] Good. Now partials. &gt;&gt; Oh, those are brutal partials. Those are partials at the hardest part of the movement. That sucks. Amazing training. &gt;&gt; [laughter] &gt;&gt; Two and a half partials later.
[15:32] &gt;&gt; [clears throat] &gt;&gt; Ooh, we got push-ups. &gt;&gt; Four. Higher. &gt;&gt; [panting] Head up. [clears throat] Head up. So you &gt;&gt; Dude, Honey's really doing work there,
[15:45] that already. &gt;&gt; Especially that young man. He's quite &gt;&gt; He is quite large. Also, with young man, I'm careful about putting my hands on them. There was that one thing from 1998 that aged poorly. Google it.
[15:58] you're pushing them down. &gt;&gt; You could say that. Is stepping in Never mind. &gt;&gt; Smash your face. &gt;&gt; Good. Two more. Up. One more. Higher.
[16:10] &gt;&gt; Oh, that's brutal. &gt;&gt; slowly, slowly, slowly, slow, slow. &gt;&gt; [groaning] &gt;&gt; SLOW.
[16:22] &gt;&gt; THAT'S IT. &gt;&gt; MY CHEST, my arms, &gt;&gt; Whole body. &gt;&gt; He's dead. &gt;&gt; That's dope, man. It's a really cool thing that when you've done your last
[16:34] concentric on a rep, to bring that last eccentric down ultra ultra ultra slow. there on the concentric. We know the eccentric is causes less nervous system fatigue per amount of force generated than the
[16:49] concentric, and you're really close to failure, so that that last eccentric slow rep can be disproportionately muscle growth causing, and at the same muscle growth causing, and at the same time disproportionately not as fatiguing
[17:02] say is, if you're going to failure on most exercises, on any of the exercises can't do this cuz you can't get out of the machine afterwards. very top of the concentric, but the bottom is super safe to go to,
[17:16] bottom is super safe to go to, milk out that last eccentric three times slower than it otherwise would be and that really really really drives just that really really really drives just that little bit of added growth.
[17:31] 10. He is by the numbers the greatest bodybuilding coach of all time. There are lots of other amazing amazing legendary coaches. He's just taken so guys win the Olympia that it's just [music] hard to contest. I love all of
[17:45] his cues in this and and one of the things Hany has that many other people don't is a gigantic give a shit factor. He really cares about his athletes. He communicates like human being like a human being to his athletes. And he
[17:59] makes sure that they are attended to and when he's training you, he's up that ass know what I mean. Hany Rambod gets a 10 out of 10. I've been Dr. [music] Mike and I will see you next time.
[18:16] Rambod, what a coach. Some say he's the best bodybuilding coach of all time. If you want to see a video made by not remotely the best bodybuilding coach of all time, this one probably [music] works. See you next
[18:28] probably [music] works. See you next time.