Do This After Every Workout

(upbeat electronic music) ♪ Listen ♪ – Sup guys, it's Chris Heria.

Welcome to another video of OfficialThenX.

Today I'm gonna be showing you guys something that you should be doing after every single workout.

Maximize your gains, muscle definition, and build way more strength, but the best way to do this is when your muscles are completely fatigued.

So before I show youthis super effective tip, I'm gonna go ahead and finish my workout, get my muscles fatigued, to show you how this can be applied.

And I was just getting startedwith the first exercise that's explosive muscle upswithout letting go of the bar.

I still got a couple more reps to go, so let's finish those off.

(upbeat electronic music) (huffing) That's a crazy exercise right there.

It really demands a lot ofexplosiveness from my upper body.

You wanna be giving it allyou got with every single rep, to really push yourselfto the point of fatigue, and that's what I'm gonna be doing with every single exercisefor today's workout.

And you should wanna choose exercises that challenge you in that same way.

Some or a lot of theseexercises may seem difficult, but there's always progressionsto work your way up.

Now my next exercise isgonna be one arm pull ups.

Let's get it.

(upbeat electronic music) Phew, all right there wehave one arm pull ups.

Now these next exercises are gonna be a bit lesschallenging for me, so I'll be putting on thebrand new Heria weight vest for the next of the exercisesto increase the difficulty.

Check out the brand new weight vest guys.

It's more compact, it's a bit lighter, but the extra overload willhelp you get to fatigue faster and tear a lot more muscle fibers.

Building more muscle andgetting you way stronger for doing the same exercise.

And if you need a weight vest to take your chains to the next level, visit chrisheria.

comand pick yours up today.

All right let's get into this.

Burpees.

(upbeat electronic music) Now burpees is a total body-killer and with that extra weight on top, I'm starting to feel it now.

Next we'll be emphasizing on our shoulders with some handstands and push ups.

A progression to work yourstrength up to this exercise would be doing pike pushups, elevated pike push ups, or even hand stand pushups against the wall.

Let's go for it.

(gentle bouncy music) All right there we havehand stand push ups.

Moving into the next one we'regonna be working on our legs.

We go for box jumps.

(upbeat mellow music) All right there we havebox jumps for our legs.

Next we're gonna gointo our last exercise.

That's gonna be explosivedips for our chest and triceps.

(upbeat lively music) All right now being asexplosive as possible, that's gonna be the fastestway to get to fatigue.

So that's gonna be round one for me.

I got three more rounds to go to complete this workout routine and then that's when we're gonna start what you should alwaysdo after every workout.

Let's get it.

(upbeat electronic music) All right workout is officially over.

All right so now I'veofficially completed my workout, my muscles are pretty fatigued, so the tip I have for you guys is to add one last rep at theend of your workout routine.

That's gonna emphasizeon the muscle groups that you just broke down.

And to do that lastrep as slow as you can.

The goal would actually beto take at least one minute to do that one rep.

For example if you justworked out chest and triceps to complete fatigue, a great exercise would be doing a push up.

Going as slow as you can, 30 seconds going down, and then 30 seconds coming back up.

Specifically doing thiswill not only, of course, increase your strength and endurance, but create hypertrophy, tearing way more muscle fibersthan you normally would have.

By putting your musclesin a constant strain for the whole duration of the exercise.

And doing this is gonna behitting deeper muscle fibers, and getting you way more shredded.

But most importantly if you do this a lot, you're gonna feel superhumanstrength at that point.

Every single move, every single exercise is gonna feel extremely solid because while you'regoing as slow as you can, you're also workingyour stabilizing muscles as well as firing up your muscles and working them in everysingle range of motion.

Sometimes when we're doing exercises, we may be doing them so fast, we're emphasizing on a particular part of the range of motion, that we don't actuallygive a quality contraction to every point of the range of your rep.

When you do your reps fasterit actually adds more momentum to your rep which helpsyou do the exercises.

So the slower you do it, the more you're engagingthe target muscle, which is why it's a lotharder to do it slower.

If you've done 25 push ups and one push up that would last a minute, you would find out thatthat one slow push up is a lot harder than doing 25 push ups.

So I actually want youguys to try this with me.

Let's get down on the floor real quick and let's do one push upthat's gonna last one minute.

Let's go for it.

(grunting) Get into position, perfect push up position, squeeze your core, the whole entire time youshould be engaging everything.

All right get ready to come down.

(lively upbeat electronic music) (exhaling) There we have one push up for one minute.

And if you feel yourselfshaking during this exercise, that's an indicator thatthis is highly effective and it's clearly somethingthat you're lacking in that you really need.

And imagine when you'vedeveloped the strength to where you're not shakinganymore in that position, how solid and strong you're gonna feel.

And the best thing's that this tip can be applied to any muscle group.

For example today I dida full body workout, I could do one of these forevery single muscle group.

For example to fatigue my back, I can do a pull up as slow as I can or an Australian pull up.

For legs I can do a squat, for shoulders I can doan elevated pike push up or a hand stand push up against the wall.

For core you can do a hanging toe step bar or with no equipment you canlay right down on the floor and do a laying leg raise.

And now I want you to start trying this after every single workout routine.

You're gonna see a majordifference in your strength, overall physique, and body control.

And that's the tip Ihave for you guys today.

Thank you so much for watching.

If you enjoyed the videodefinitely smash that like button.

Leave a comment down below, let me know what you wantthe next video to be about.

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And lastly I just wannasay a huge thank you to everybody that'sbeen a fan of the music here on the channel.

You guys have been requestingit for almost a year, got me well over 10k subs on SoundCloud, and now you guys can trainhard to my brand new album called “Workout Music.

” I created this album so you can play it as soon as you start your workout.

It's gonna take you throughyour whole training session and give you the motivation you need to make some major gains.

So I want you guys to play it every single time you guys train and with that being said I'll see you next Sunday8:00 p.

m USA Eastern time.

Mad love, peace out.

(bouncy electronic music).

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