The Fittest Athlete Youve Never Heard Of eugene teo 2024-05-03 | How to train like a Hybrid Athlete and combine Running with Strength Training with Alec Blenis. In this video we explore the training & nutrition methods of an elite hybrid athlete.Want to train with Alec? Get started here - join.ganbarumethod.com/alec-blenis00:00 - The athlete's mindset to training06:35 - Workout Overview10:07 - How to start Hybrid Training14:25 - How to Find Your Running Pace19:15 - What is Zone 2 Cardio?30:48 - Beginner Hybrid Athlete Recommendations33:00 - How to Run Your First 5km36:00 - Running Technique - Forefoot vs Heel Strike42:20 - Injury Management & Prevention for Runners01:00:24 - Alec's Training Split01:01:05 - Recovery Tactics01:04:10 - Alec's Vegan/Plant Based Diet for Performance01:08:44 - Complete Protein Sources for the Plant Based Diet01:14:20 - Supplements for the Plant Based Diet01:18:56 - Phytic Acid & Anti Nutrient concerns in Plant Based Diets
What to do about muscle imbalances 🤯 eugene teo 2024-05-03 | How should you workout if you have muscle imbalances?1. Match reps per side, with a caveat. Most people do the weak side first, then stop their strong side. Instead, try pushing the strong side as normal then matching the weak side with as many rest pause sets as needed.2. Let your technique change side to side. We're asymmetrical by design, so we shouldn't expect both sides to move the exact same. Need to rotate your leg out more? Rotate your arm in more? Do it. If you force yourself to be unnaturally symmetrical it may be limiting your comfort and performance on the weaker side.3. Stop worrying about it. No matter what you see on social media, imbalances don't always lead to pain or performance issues. Often, they HELP performance e.g. in elite athletes. And what CAN lead to pain is catastrophizing about a problem that doesn't exist i.e. the nocebo effect.
The Advanced Ab Exercises That Actually Work (Seriously) eugene teo 2024-04-29 | The most effective Ab Workouts will include progressive strength training taking the all the ab muscles (rectus abdominis, obliques, transverse abdominis, quadratus lumborum) through a full range of motion.Train with us on Ganbaru - ganbarumethod.comCheck out Alec - instagram.com/alecblenisWhile Planks are a very popular exercise, they’re probably the most ineffective exercise for strengthening and building your ab muscles. In this video Alec Blenis shows me his favourite exercises and the techniques he uses to strengthen his core.
WRIST PAIN during your workouts? Try this eugene teo 2024-04-26 | This probably won't build you a ton of muscle, but it’ll help mobilise & strengthen the wrist, which will help you do all the things that WILL build you a ton of muscle more readily.I'm currently doing this 1-2x per week to help me unlock my Muscle Up and to support the extra heavy pressing volume I've added in recently.It's not always relevant to keep this kind of thing in, but you can never really have wrists too strong.
Is this achievable naturally? eugene teo 2024-04-26 | Natty or not? Exposing fitness influencers who lie about their steroid use is a hot topic - but when is it warranted? When is transparency important, and what is the most important factor to keep in mind?
The Advanced Forearm & Grip Exercises That Actually Work eugene teo 2024-04-25 | To grow bigger forearms, the best workouts will use exercises that train all the functions of the forearms including grip based exercises.Train with me on my app - ganbarumethod.com00:00 - Timestamps because Uncle Eugene cares00:46 - Functional Anatomy of the Forearm muscles02:48 - Are Lifting Straps Cheating?03:54 - Planning Your Forearm Workouts (Sample Workouts)07:46 - Full Training WeekThis comprehensive guide unveils the secrets to developing robust forearms and a formidable grip. We begin by dissecting the functional anatomy of the forearms, highlighting the eight primary actions performed by these muscles. Understanding these movements is crucial for optimizing your training routine and preventing injury.Next, we delve into the three key principles of effective forearm and grip training: targeting all muscle groups through their full range of motion, emphasizing strength and endurance, and prioritizing joint health and mobility. By incorporating these principles into your workouts, you'll not only build size and strength but also enhance resilience and reduce the risk of injury.I'll explore a wide array of exercises tailored to each specific forearm action, including flexion, pronation, supination, wrist deviation, and extension/flexion. From classic movements like hammer curls to innovative techniques using cables and dowel rods, you'll discover a variety of options to challenge your forearms and maximize growth potential.Additionally, I address the age-old debate surrounding lifting straps, emphasizing their importance for optimizing training intensity and managing fatigue. While grip strength is essential, lifting straps provide invaluable support during compound lifts, ensuring that your forearms receive adequate stimulation without compromising performance.To help you structure your training plan, there's four main categories: size, strength, endurance, and general preparedness. Whether you're aiming to pack on muscle mass or enhance grip endurance, I provide practical recommendations and sample workout routines to guide your journey.Finally, I offer valuable insights into managing elbow and wrist pain, emphasizing the importance of proper form, training volume, and recovery strategies. By following the recommendations outlined in this guide, you'll unlock the full potential of your forearms and grip strength while minimizing the risk of overuse injuries.
91% of people didnt know this 🤯 eugene teo 2024-04-19 | The perfect technique for Deadlifts for YOUR body doesn't have to be off the ground. The plate height isn’t "optimal", it was originally designed to protect olympic lifters from having their heads crushed if they dropped the bar from overhead.Unless you’re training for a specific lifting sport, you can and should adjust ALL exercises to suit your body, mobility and goals.If you want to follow a plan that’s customisable to YOU, get unlimited access to all of my programs here - ganbarumethod.com/?aff=2
An Underrated Triceps Exercise You Should Try 💪 eugene teo 2024-04-17 | Try the JM Press for bigger triceps!Get unlimited access to all of my programs here - ganbarumethod.com/?aff=2
Best Back & Shoulder Workout for Size & Strength eugene teo 2024-04-16 | Complete back & shoulder workout. Featuring DB Rows, Pulldowns, Zercher Squats, Rear Delt Raises & Cable Side Lateral Raises
The Ultimate Lat Stretch eugene teo 2024-04-08 | This is one of my favourite upper body mobility exercises and where I start many of my upper days. You’ll feel these right down low where the lats insert into the hips. I call them Triangle Lat Pulls since my inspiration for these came from the triangle pose in yoga.Load isn’t the goal. Use enough, but keep it lighter and move fluidly as opposed to trying to muscle the weight around and keep things stiff and rigid.Try my training app - bit.ly/Latstretch
5 reasons why you should try Zercher Squats eugene teo 2024-04-08 | One of the best squat variations for building strength and mobilityTry my training app - bit.ly/5zerchers
How to Target the Long Head of the Triceps eugene teo 2024-03-21 | Target the long head of the triceps with this overhead exercise.Try my training app - bit.ly/katanaextension
How to OPTIMALLY Train Your Legs for Maximum Muscle Growth eugene teo 2024-03-19 | Full Lower body workout for glutes, hamstrings & quads featuring split squats, leg press & leg curls with technique explanation and coaching cues.💪📱My workout app - bit.ly/3wVTUtRFeaturing - @sharellegrantofficial@Sharelle-grant
Get Wider Shoulders & a Huge Chest with Only 3 Exercises eugene teo 2024-02-28 | Upper Body Workout with just 3 exercises - Chest, Shoulders & TricepsMy workout app (no obligation free trial!) - join.ganbarumethod.comWorkout details1. Smith Machine Incline Press (Upper Chest) - 4 sets of 8-12 reps2. Smith Machine JM Press (Triceps) - 3-4 sets of 6-15 reps3. Dumbbell Lateral Raise Giant Set (Shoulders) - 3 sets of AMRAP
10 Steps to a Bigger, Wider Back eugene teo 2024-02-15 | I explain how to train your back in 9 levels of difficulty, from easy to complex. These are the best exercises, tips and techniques to optimise your workouts and build a wide, strong back.Get my programs on my training app - join.ganbarumethod.com00:00 - 9 Levels of Training Your Back for Max Muscle Growth00:38 - Level 1 - Deadlifts for Back Development01:30 - Level 2 - Chin Ups & Pull Ups for Lat Width02:23 - Level 3 - Supported Dumbbell Row03:03 - Level 4 - Unsupported Barbell Rows03:55 - Level 5 - Round Back Movements04:18 - Level 6 - Lengthened Bias Back Training06:15 - Level 7 - Bending the Spine06:56 - Level 8 - Optimising Exercises for Back Width08:02 - Level 9 - Functional Anatomy for Back 09:00 - Bonus Level 10
Get A Huge Back With Only 3 Exercises eugene teo 2024-02-01 | Dr Mike Israetel & Jared Feather put me through an intense back workout for Lat width. Pull Ups, Lat Prayers & Deficit Smith Machine Barbell Rows.Train with me - join.ganbarumethod.comFollow Dr Mike @RenaissancePeriodization This 3 exercise minimalist Lat/Back workout is all you need to grow your back. Keep it simple, train with good technique and effort and enjoy the results!
How to Build as Much Muscle as Humanly Possible in 2024 with Dr Brad Schoenfeld (NEW RESEARCH) eugene teo 2024-01-22 | Want the latest research on how to grow muscle effectively and how to train efficiently? I'm joined by leading muscle building researcher Brad Schoenfeld to discuss some of the latest research findings, quick tips and actionable 'hacks' to build muscle faster.We discuss the best bodybuilding exercises, the best techniques for maximising muscle growth, free weights vs machinesTrain with me - join.ganbarumethod.com00:00 - How to create an effective muscle building plan03:40 - How many exercises do you need to build muscle optimally04:40 - When to vary exercises in a muscle building plan08:00 - Are free weights better than machines for muscle growth?11:30 - Can you target the Upper Inner Chest?18:58 - Lying Leg Curl vs Seated Leg Curl21:54 - Seated Calf Raise vs Straight Leg Calf Raise25:50 - Can Stretching Build Muscle?31:13 - How to plan a program for Lagging Body Parts32:30 - The Minimum Effective Dose of Training for Muscle Gain41:55 - Cardio/Aerobic Training for Muscle Growth48:20 - What has Brad Schoenfeld changed his mind on?Research mentioned:pubmed.ncbi.nlm.nih.gov/33671664ncbi.nlm.nih.gov/pmc/articles/PMC5915697pubmed.ncbi.nlm.nih.gov/37582807pubmed.ncbi.nlm.nih.gov/34743671pubmed.ncbi.nlm.nih.gov/33009197pubmed.ncbi.nlm.nih.gov/36795130pubmed.ncbi.nlm.nih.gov/36828324 pubmed.ncbi.nlm.nih.gov/36457663pubmed.ncbi.nlm.nih.gov/37029826journals.lww.com/acsm-msse/abstract/9900/effects_of_different_weekly_set_progressions_on.380.aspx
The Perfect Workout for Shoulders & Chest (Using Science) eugene teo 2024-01-17 | Full push workout - chest, shoulders & triceps for sizeTrain with me - ganbarumethod.com
Is This The Easiest Fat Loss Diet? eugene teo 2024-01-07 | You don't have to track macros and count calories to get lean, lose weight and build muscle. Here's how
Why Traditional Fat Loss Advice Doesnt Always Work eugene teo 2024-01-06 | Calorie counting and tracking calories burned via your fitness app/activity tracker device isn't always going to help with fat loss because it doesn't take into account metabolic adaptation.
My Favourite Exercise for Back Thickness eugene teo 2024-01-04 | Use this technique on barbell rows, cable rows and any pull variation to build a thicker, wider back.
Why Turkish Get Ups Suck eugene teo 2024-01-03 | Dr Mike Israetel's thoughts on Turkish Get Ups as an exercise
This will blow up your Deadlift strength 💪 eugene teo 2024-01-02 | Here's how to improve your Deadlift with a simple technique fix. If your lower back takes over or you have a hard time using your quads, glutes and hamstrings when lifting, check this out.
Underrated Back Exercise Youre Not Doing eugene teo 2023-12-31 | Get a wider, thicker back with this exercise. The lats wrap around your upper body so it makes sense to stretch them out via cross-body actions like this unrolling row. Give it a shot in your next workout!
I stole this forearm exercise from gymnasts and absolutely love it 🔥 eugene teo 2023-12-30 | Build thicker, bigger, stronger forearms and grip and improve elbow & wrist pain by training this under-trained action - Flexion from a lenghtened finger position. This is much harder than it looks
Squat Cheat Code 🤯 eugene teo 2023-12-30 | Get a deeper, stronger squat with this simple tip - If you struggle with building your Quads & Glutes, have a tight lower body and feel your Lower Back taking over on everything this will help.Whether you’re a powerlifter, bodybuilder, olympic lifter, crossfit athlete or general gym goer, and whether it’s lunges, split squats, front squats or barbell squats, this tip will help you tremendously.
The Perfect Workout for Back Thickness & Bigger Biceps (Using Science) eugene teo 2023-12-22 | Try my programs free! join.ganbarumethod.comIf you want to build a thicker, wider back, increase your max strength on pull ups, get wider delts and bigger biceps, this is the workout for you!
5 Steps for a Perfect Deadlift eugene teo 2023-12-14 | Here's your complete guide to Deadlifts to build strength and muscle. Technique checklist included at the end!Train with me - join.ganbarumethod.com/programs/muscle-building-workoutsFix your posture, strengthen your back and reduce lower back pain with the right technique and cues to unlock your true strength00:00 - Timestamps because Uncle Eugene cares about your short attention spans00:21 - Mistake 101:01 - Mistake 202:07 - Mistake 302:41 - Mistake 403:46 - Mistake 504:05 - Deadlift Technique Checklist
Why Youre Not Building Muscle with Dr Mike Israetel eugene teo 2023-12-06 | What are the best exercises to build muscle or improve mobility? In this video I sit down with Dr Mike Israetel for a deep dive into his philosophy around arguments and intellectual discussions, optimal lifting & biomechanics and more.My muscle building programs - join.ganbarumethod.com/programs/muscle-building-workouts Check out Dr Mike's channel here @RenaissancePeriodization Dr Mike's Instagram - instagram.com/drmikeisraetel 00:00 - Intellectual Influences18:21 - Things Dr Mike Israetel was wrong about28:35 - How to stop overthinking your workouts41:14 - Bad squat technique advice47:14 - How to balance lifting with BJJ & sports1:05:07 - Mobility training recommendations1:15:56 - Mike's closing thoughts
My Insane Gym Set Up Review - Upper Body eugene teo 2023-12-04 | I created a bodybuilder's dream gym, packed with my favourite exercises for the upper body. Back training is something I used to struggle with a ton and is also a muscle group that requires a slightly more detailed approach, so you'll see a lot more machines centred around that.Train with me - join.ganbarumethod.com0:00 - 💪 Thanks to Brian Cage for joining me! 0:20 - Atlantis Cable Row 1:11 - Atlantis High Cable Row 2:00 - 🙏 Shout out to John Meadows' "Stretchers" exercise3:03 - Atlantis T-Bar Row 4:19 - Paramount Row 6:06 - Nautilus X-Pload Row7:40 - Prime Seated Row9:50 - Positions of Flexion Drop Set12:20 - Nautilus Shoulder/Incline Press13:11 - Nautilus Shoulder Fly - Gen 115:29 - Nautilus Behind Neck Fly - Gen 116:21 - Nautilus Rear Delt Fly - Gen 117:09 - Nautilus Triceps Extension - Gen 118:05 - Paramount Triceps Pushdown19:30 - Atlantis Lat Pulldown19:45 - Nautilus X-Pload Lat Pulldown20:08 - Paramount Lat Pulldown21:57 - Nautilus Torso Arm Pulldown - Gen 1
Why Youre Doing Everything Wrong In The Gym. Seriously. eugene teo 2023-09-03 | The best exercise or technique for an exercise is seriously screwing us up. Here's why.💪📱Programs, Custom Workout Builder & Macro Calculator- ganbarumethod.com
45 Second Biceps & Triceps Workout 💪 #shorts eugene teo 2023-08-30 | Biceps & Triceps Workout with John Meadows, Eugene Teo & Sarah Fechter. Enjoy!💪📱TRY MY PROGRAMS FREE - ganbarumethod.com😍 The Most COMFORTABLE CLOTHING Ever - For Training & Daily Wear - Designed & Made by Me! - ganbaruculture.comWhat's my app, Ganbaru Method all about? I teach you how to build muscle, lose fat, move better and get stronger - Here's what's included- Over a dozen 12 week programs for beginners to advanced, males and females & over 50 extra workouts. All Programs are spaced across 3 completely different phases, to keep you progressing long term- Workout Log to track your progress- Full Exercise Library featuring over 200 video tutorials- Nutrition Calculator & Nutrition Tracker - Training Workshop Recordings from my Live Events around the world- Livestream Lectures on Lower Back Pain, Nutrition, Joint Health & Posture- Community group to interact with other members and myself for support
