MAPS ANABOLIC Program - Day 3 | Phase 1 (MIND PUMP)
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- čas přidán 24. 07. 2024
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0:50 - Exercise #1 | GoodMornings
1:47 - Exercise #2 | Barbell Deadlift
2:43 - Exercise #3 | Overhead Press
3:32 - Exercise #4 | Rear Delt Fly
4:35 - Exercise #5 | Dumbbell Shrugs
5:11 - Exercise #6 | Hammer Curls
5:51 - Exercise #7 | Overhead Tricep Extension
6:39 - Exercise #8 | Hanging Leg Raises
7:29 - Exercise #9 | Calf Raise
8:05 - Sal’s Science Breakdown aka the “WHY”
Exercise #1
Goodmornings
1 Set
10 Reps
Exercise #2
Barbell Deadlift
4-6 Sets
1-4 Reps
Exercise #3
Overhead Press
4-6 Sets
1-4 Reps
Exercise #4
Rear Delt Fly
2 Sets
6-8 Reps
Exercise #5
Dumbbell Shrugs
2 Sets
6-8 Reps
Exercise #6
Hammer Curls
2 Sets
6-8 Reps
Exercise #7
Overhead Tricep Extension
2 Sets
6-8 Reps
Exercise #8
Hanging Leg Raises
5 Sets
8-20 Reps
Exercise #9
Calf Raise
3 Sets
8-20 Reps
Please comment below with any program or exercise related questions!!
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Model: Paul Wright @thatgetwright
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nutrition physique protein whey protein trainer bodybuilding strength - Krátké a kreslené filmy
Anabolic is the best program out there 🙌
Keep on grinding man! 💪🏻
Awesome as always! I don’t have heavy dumbbells yet, so I’ll have to substitute with an EZ bar or barbell for the hammer curls, tri ext, and shrugs for now. Is there a significant difference in muscular development compared to using dumbbells for these lifts?
Hey guys just started the process and am excited, but in the end review you didn't include the OH tricep move, was this just a small oversite?
If you were to do this program while training for a upcoming run (running 2-3 times per week training for a 10 mile race ) would you do your scheduled runs on your trigger or foundation days?
Is there a warm up we should be doing? Or just working sets up to the weight for each movement?
question - on the blueprint you guide 2-3 days rest, but on this series you are suggesting one day rest. Should I be changing my rest days?
This great video bro…what if i do two days a week should i up my sets ?
I just started the program and today is the day 2. I will rewrite at the end of the month or early if there are any results. 🤗 Im so excited
Katarina Petkova well ?
@@TRIGGGERhappyHONKEY prolly gave up
Ashleigh Suscheck wow you gave up after a month
haha ! well?
What is the rest period between sets and excersises? Can you superset any of these?
What if you some injuries do they have alternate movements for some of those
Can we substitute trap bar deadlift for conventional deadlift?
Great video. I know it was mentioned before but overhead tricep ext is missing from the recap at the end!
Zack Goucher Linda
The overhead press is an issue for me as I have had surgery on my shoulder. Can I switch it for something else?
The program says seated calf raises? But video is showing standing calf raises in both day 1 and day 3? Does it matter which version is chosen? Should both be implemented?
Sal, how long do you recommend resting between sets for a workout like this? (Strength days, I mean) I have done Thinner Leaner Stronger for two years with Mike Matthews-and he recommends 2-4 minutes-is that the same for this?
I would rest as long as you need to fully recover. You want to make sure your body is ready to hit the next set hard. Setting a specific time for recovery doesn't account for the fact that different people recover at different rates.
Never added the sets / reps for Overhead Tricep Extension
Are these for heavy weights? Meaning, should you do 1-4 reps of deadlifts with 80% of your 1RM?
What do you do if you either don't have access to a barbell or are not strong enough to do the exercises with the barbell? Also what do you do if you are not strong enough to do the exercise with just you body weight (ex: chin ups)?
I can’t do chin-ups because I’m overweight so I use bands to assist also cheat in the way up and go slow on the eccentric
@@jakepinkerton9765 I just ordered some bands. Did they actually help you?
What would you recommend for someone who can't deadlift a 45 lb plate yet? My gym doesn't have Olympic plates so the bar is much closer to the ground than with a large plate on it. I just get worried that my form is off and/or I'm going to hurt myself with the bar being so low.
You can always stack plates underneath the barbell to give you extra height.
@@MsKreynold great idea
This is America
Any promotions going on this month? really want to start these programs already, just waiting for a promotion cuz I’m cheap lol.
Benny Martinez I think they still have the super bundle available
I have a question how do you know what weight is good and how do you know when to move up in weight?
Pick a modest weight. If you can get too many reps in on that weight in one set, go heavier and reduce the reps. If you still can get too many reps in on the second choice of weight, again choose the next weight up . This process is if strength is your goal. Heavy weight low reps
Think we can get after this Program @ planet Fitness? What can yall Think, I've been getting after it @ da planet for quite some time.
bad form on dl's, lock arms, contract lats, raise chest, big breath pull slack out of bar, push your feet through the floor, LOOK STRAIGHT AHEAD, straighten up
What's up ladies n gents, hey what yall doing for Deadlifts if hitting this @
planet fitness? Smith machine?
Where are the rest times?
Why is there no row if this is a full body workout
ZERO lats work? only 2 series of pull ups 2 days ago and its done for the week?
How long are these sessions typically?
I am highly considering purchasing MAPS anabolic this week, but something is holding me back. In your podcast and other videos, you preach the importance of the 4-5 main compound lifts (bench, squat, DL, pullup, OHP) and that iso exercises are secondary. However looking at Day 1 and 3, it shows that you only do one of each compound lift a week while doing a version of curls for example both times i.e. 2-3 times a week. What is the reasoning behind this? Is that only for the first phase and then differs? I'd love some insight, thanks!
Hey did you end up getting Maps Anabolic???? I'm seriously tempted to buy it when the gyms open in England!!!!!!
@@kirankaur2493 its fantastic. 100% recommended
@@kirankaur2493 Did you end up getting it?
I'm glad you like it! Question - I don't see them warming up to the full max weight you can do per exercise. Does the 4-6 sets include warm-up sets at lower weights?
@@mschristian1125 since you have the program, what is the answer to your initial question?
You forgot overhead tris on your chalkboard.
How Adam/Sal how long does this workout go for and what is the rest time in between sets?
I would like to know this as well. It wasnt mentioned in the Day 1 workout either.
I rest about 2 minutes between the compound lifts and between 1:30-2:00 for the isolation sets. Typically, with two people it takes us over and hour but less than an hour and a half to do.
I’m sure Paul is an awesome dude, but this needs more Justin almost as much as I need more cowbell...almost 😆
Justin is the best!!!
Where's JUSTIN?!
Dude's awesome don't get me wrong but wtheck...🤔
Please Excuse my Dear Aunt Sally (order of operation’s). I forgot what they are. But the first letter is the order? Brb.
I posted them on my Facebook account. 😎
The overhead tricep is bad. Should use two weights and never get to a straight locked position. It increases the work on the long head of the tricep
theres no point in watching these videos anymore...Justins missing
Why did you get Kermit the frog to narrate?
You keep mentioning “heavy” but not quantifying that. How about, especially for prime movements like the squat and deadlift, you offer a percentage of a person’s one-rep max?
How much weight you put on the bar ... seems important.
Assuming they discuss this when you buy it. They don't want to give away too much.
@@rowdyGentlman they dont
Why is there very little back programed into anabolic? There's only 2 sets of weighted pull ups and 2 sets of rear delt flies in the entire program. 2 more sets of weighted pull ups if you repeat day one. That to me is really not a lot considering how much I like doing heavy back work.
I’m wondering the same, but I’m doing anabolic anyway. I also don’t like that overhead tricep extension variation, we’ll see what happens
The first phase is designed to build strength. They want you to focus on squat, bench, dead’s, and overhead press as the foundation. If your truly working in your 1-4 rep range for 4-6 sets, than that’s plenty of work for every muscle for strength purposes
@@mattlippencott3087 I just simply like doing more back. And they're huge stiflers on making big changes to their programs. Like maybe some barbell rows somewhere in there or just more weighted pull ups would be nice.
@@justinmalone8640 how are you liking it so far?
@@chaddickens4335 for having a inconsistent diet, I am pretty jacked. I usually cut from March to June. I am truly enjoying lifting full body 3x a week. I don’t think I’m going back to lifting 6-7 days a week isolating body parts.
Good mornings? This has got to be one of the most dangerous exercises right alongside jumping squats with a barbell on your back and upright rows and leg extensions.
The possibility for injury far outweighs the possible benefits
loss of cred ......yes says yoda!
lets put it this way dum d, would you do benchpresses with razorblades sticking out from the bar if it was guaranteed to give you an inch on your chest? I hope not! Thats how dangerous good mornings are especially for novices. Almost noone is going to have the required thoracic stability or hamstring flexibility, maybe not lumbar stength either to do this exercise safely!
ive literally been TRAINING 35 yrs, probly longer than you or all those guys been alive!
Just cuz you get away with doing things like buttwink squats for years, like one of these guys did on another video on camera doesnt mean its a safe way to squat, eventually its gonna bite you in the ass! literally in this ass or very near it lol
and good morning are not guaranteed to do anything good
Can this be a dangerous movement? Yes it can, but so can behind the neck shoulder press and going into a full deep squat. If you feel your body does not respond well to this motion then of course you wouldn’t perform it, however you should not discount the benefits someone else may get from this if done properly. Maybe starting off with a Romanian deadlift instead if someone feels uneasy about this movement. I don’t expect to change your mind as it has already been set on this movement, but just wanted to highlight just because it’s not good for you, it won’t be good for someone else.
you must be young and or really dumb. first off a 45 lb bar with that kind of leverage is a massive load to all but experienced advanced athletes nevermind previous mentioned problems with it. Secondly if you were 49 yrs old and already well trained by the time the 80 ended you would know that exercise is from the 80s maybe older and was already being denounced as dangerous back then , as were leg extensions , upright rows and behind the neck presses! Dumbell flyes are pretty bad too im told more recently
Are you one of the owners egoicly tied to this or why so defensive?
Im not trying to troll this channel just warn newbies to stay the fuck clear of that exercise and maybe get you/those guys to stop recomending it too
FYI; semi stiff legged deadlifts are very similar and safer since they seem to allow most people to work within their hamstring flexibility range while also firing thoracic core muscles for stability, with dumbells, kettle bells ro barbells it doesnt matter the learning curve is much easier than any good morning
But you do whatever you want, ive seen thousand of bro science guys like you who think they are an expert and they almost quit the gym as soon as they get a gf, a kid or injure themselves all b4 30 yrs of age! Theres a reason theres sayings like never fight an old guy or old guy strong, hes got more yrs experience then you been alive and even if you do win the fight , you beat up an old guy, lol. and if you lose then might as well just get a sex change after that, lol
It’s just a primer for dead’s with light weight