Tony Thomas NFL Combine Workout Series "Overload Training To Increase Bench Press Reps"

[icytay]

you're weak fam. on 00:42 you're using 55kg dumbells and you've only done 6 reps... man is pushing 10 reps on that weight and I'm 80kg. You've let the pay go to your head fam. Welcome to London, where man trains in the ghetto and is hungry. You aren't doing bad, but for a pro and being paid, you're far off from the best. Right here G.

[DoiNWorK03]

Sammy Sprinklers is a bad ass

[TheAnzdes]

Bad training

[TigerArm93]

1:12 really man...? That could've dropped on your face.

[TonythemachineThomas]

@bobbyjones8888 You can do single arm push ups as an alternate-Stay Motivated- Tony Thomas Sports . Com

[oi5nbafl]

ive gotten stronger and gained weight but still look the same how come

[nitrousflash59]

Can you do a bench press tutorial video please?

[TonythemachineThomas]

@nitrousflash59 There is a bench press tutorial video at tony thomas sports . com

[wpxice]

Best way to gain muscle mass?

[TonythemachineThomas]

@wpxice Download Muscle Mass Diet at Tony Thomas Sports . Com -Stay Motivated-

[fernando123456mtl]

what is your diet? if yes. can you tell why is it?

[TonythemachineThomas]

@fernando123456mtl My diet is on Tony Thomas Sports . Com in the nutrition section

[bassat786]

hey thomas, u know how i can build up my endurance & stamina and get ripped im actually a boxer & lifting weights is in my blood i cant stop lifting the more i do the more slow im going to get so i have to stop, any advice?

[TonythemachineThomas]

@bassat786 Instead of doing stationary lifts, do more functional movements that you recruit during a boxing bout. High intensity interval training will increase your endurance and stamina as well. Thanks "Download Full Workouts And Programs At Tony Thomas Sports . Com. R.E.V. Strength "Rise of the Superior Athlete"

[bassat786]

@TonythemachineThomas thanks alot i will download that right away thanks again

[NMSharpless]

2:35 "I'm not sure what to do with my hands."

[TonythemachineThomas]

@NMSharpless Try to focus on engaging the abs and controlling the weight as you push it out in front of you. A lot of our strength gains come from a strong core. The weight will become lighter the tighter you can keep your inter abdominal pressure secure. Thanks "Download Full Workouts And Programs At Tony Thomas Sports . Com. R.E.V. Strength "Rise of the Superior Athlete"

[WONDERDRUGG]

@tropicalfish1993 call roids

[dom9658]

@tropicalfish1993 he forgot to mention that he also has the genes lol

[MetalDoraemon6]

its the guy from gta san andreas

[itzmef0sh0]

@tropicalfish1993 He's black.. go figure.

[Dreadedaries]

@itzmef0sh0 lol

[internetatemylife]

Hey man

Great vid, just on my way to the gym to try it out.

2 questions:

whats the benefit of one arm dumbbell press?

flyes with dumbbells, any specific reason why not? I have always felt they take better than the machines but that might be b/c I only have access to crap machines.

stay strong //

[TonythemachineThomas]

@internetatemylife The one arm dumbell press creates that unstable enviroment allowing you to engage the core more for stability. It also helps you recruite the finite muscles. Download the full promotional chest routine at tonythomassports . com Tony Thomas R.E.V. Strength System "Rise of the Superior Athlete"

[StokedBeastMotoDr]

if i dont have a spoter will drop sets every now and then help my max go up??

[TonythemachineThomas]

@StokedBeastMotoDr I personally like drop sets for muscular endurance. Download the full chest routine at tonythomassports . com Tony Thomas "R.E.V. Strength System "Rise of the Superior Athlete"

[kratoslevit]

Would you consider yourself as an Ectomorph?

[samkemilvuk]

Song name ? Btw nice abs :)

[yunqtule]

@samkemilvuk that's rapper Young Jeezy song called "Put ON" ft Kanye West. It came out in 2008

[samkemilvuk]

@yunqtule Thank you so much :)

[yunqtule]

@yunqtule NO PB enjoy

[LionTipu]

I have to save this shit in my fav vids.

[TheRealBatmanIsHere]

Who uses spotters now a days????

[cjstorm16]

Diggin the jordans

[TonythemachineThomas]

@tropicalfish1993 You got to download the abdominal workout at tonythomassports . com ! I do that routine 2-3 times a week consistently. My abs been feeling tighter than ever. Tony Thomas-Stay Motivated-

[xedjflowx]

damn son u got that n-strength

[6ft2220beast]

don't forget about drop sets too... those are great at endurance as well... this is an excellent video fosho...

[TonythemachineThomas]

@6ft2220beast Thank you brother! Stay Motivated- Tony Thomas Sports . Com

[dsupermanb]

muscle guy with extremely low body fat!!!!!!!! 2% ?? @@ that's extremely hard to have such beast body...

[TonythemachineThomas]

@dsupermanb anything is attainable brother stay motivated and committed to your goals. Try a download at tony thomas sports com and take it one day at a time. I wish you the best. -Tony Thomas-

[Econ1260MetZRoberto]

@TonythemachineThomas That's why you are a champion, brother: You encourage people and spread the love. I wish you all the best brother! I

All the best wishes

[11033066099]

how do you keep such a low body fat percentage and tiny core?? does heavy weight strength training and long distance cardio do this for ya?

[TonythemachineThomas]

@11033066099 Yes and No! I actually have days that I do long distance walks on the treadmil for low resistance cardio, but I also have a day where I do high intensity interval training. The combination of both is what keeps the core tight, along with my abdominal program. Download the workout at tony thomas sports . com -

[CL88Rembert]

I just wanted to come through and testify about the validity of your program, i followed it religiously throughout the entire summer, and i have finally reached my goal of bench pressing 300Lbs, i shocked the whole gym this morning when i continued to load on weight, my 225lb reps went from 10-14

[TonythemachineThomas]

@CL88Rembert I am Proud of you brother!!! Welcome to the 300lb club. I think you will shock more people in the future. Please msg me if you have any questions if you run into any obstacles. Stay Motivated -Tony Thomas Sports . Com

[crassianus]

Hey Tony I've been trying to not only get stronger but cut that last bit of fat on me off. I've heard from some people about afterburn lifting, but I'm unsure of what the best way to train for that would be. Also for cardio I play rec football so would it be better to do shorter and faster cardio workouts?

[TonythemachineThomas]

@crassianus continue to play rec football it will only help with your goals. Try to work your body in different ways in these upcoming weeks. Chances are your body has got used to your program. Try to lower your recovery on your workouts and increase the number of sets/reps. This may help you accelerate your metabolism and get those last bits of fat off. tony thomas sports . com

[jordan101992]

tony thomas puts on for his city.

[bots4444]

Hey Tony, Nice Video. This is almost the exact same routine I have been using. My question for you is about cardio. I have decent muscle but I want to cut my bodyfat % down (currently around 19%) My ultimate goal is to see my abs, but I know im a long ways off. What can I do to speed up the weight loss process?

[TonythemachineThomas]

@bots4444 high intensity interval training is a great way to reduce fat! -Tony Thomas Sports . Com-

[oKRYOGENICzx]

hey tony, can you give me tips on protein consumption to gain muscle mass, i don't want to bulk too much though

[jdizzy100]

Tony, do you bulk and cut or just keep a consistent diet...

[TonythemachineThomas]

@jdizzy100 My diet is relatively consistent. I do not bulk as much anymore but my Protein intake has stayed the same. 1.5 to 2.0 g/kg of body weight per day. Tony Thomas Sports . com download a workout today

[pancakeman11909]

im scared

[CHILLEN80]

Ayy Tony what do u suggest that I eat or how calories and protein I take if I am trying to gain 15 pounds but at the same time keep my self in great shape. Also how long would it take to gain that weight if I use your guidelines and nutrition plan. Please help me I would really apreciate it.

[TonythemachineThomas]

@CHILLEN80 350 to 700 kcal above your dail requirement would supply the calories needed to support a 1 to 2 pound weekly gain in lean tissue as well as the energy requirements of the training. Protein needs are estimated as 1.5 to 2.0 g/kg of body weight per day and may be higher. Tony Thomas Sports . com download a workout today.

[moomoomonsta]

Hey tony, I got some questions.

1. For flys, I go to a low class school, Would dumbbell flys work just the same?

2. I eat about 1-1.5 time my body weight in protein (1 g for every 1 lbs). What kind of deit it should I use for max muscle gain?

[TonythemachineThomas]

@moomoomonsta Yes, Dumbbell flys are a great alternative to the pec-dec machine as well as cable fly's and cable crossovers. Send me a personal msg so I can get your baseline and we can work on a dietary solution for you. Stay Motivated - w w w . tonythomassports . com.

[marquezj24]

@moomoomonsta it aint the protein, alot of peaple stop eatin less food and more protein but u have to keep eatin if u want to get bigger have at least 4 meals a day.

[xmagic9x]

got tired just by watching this.

[mickeysfunhouse]

fuck spotters..

[inktoxicated]

those one arm presses are tough.

[KeepITUpp]

Dude give me your body or i will send the russian mafia after you LOL

[MrGodsGiftToHumanity]

holy shit ur built

[flix831]

this some great stuff

[MrKhaled504]

I think you have a great body... just an advice bro for getting bigger chest.. when you benchpress you are not supposed to stretch out your arms... just keep them slightly bent and dont stop.. up and down without any stop.. good job.

[TheBazco]

very very god  Tony

[Prizm2356]

omg that is the sexiest thing ive ever seen

[coleisdoinyamom101]

do you just keep it at that weight for the bench or just increase a little after each set? please and thank you

[TonythemachineThomas]

@coleisdoinyamom101 If it is not challenging increase. The objective is to incease every microcycle to get over plateaus. Download the official workout at tony thomas sports . com

[phuditpuangmalai]

his body is hot and it makes him look hot

[brandonhansentx]

Thank you for seeming to always answer questions. I have naturally large shoulders and have a hard time isolating the pectoral muscles; my shoulders always seem to carry the load. Any suggestions to better target the pecs and eliminate the shoulders?

[dominicanfigure169]

@brandonhansentx bring your elbows more together

[IwaysKeepMOMMINd]

do u use creatine or weight gain? to get to your size or is it all natural?

[TonythemachineThomas]

@IwaysKeepMOMMINd I keep it natural buddy but protein and amino acids are incorporated in my diet. Tony Thomas Sports . Com

[rockwilder1911]

ok I am sold I will try your workouts starting tomorrow! I am 5'11 1/2 about 228 19 percent body fat.

[ZAEBABY1990]

you prolly like 4 percent body fat...beast.

[REMS287]

is this Apollo creeds son!?!?!? lol

[TheTboss77]

i dont like doin those weighted dips. Not that they are too hard, but it just seems that they hurt my elbows more than anything....

[kteaguezot]

beastin! what does your diet look like brotha? barely any carbs im guessing...?

[TonythemachineThomas]

@kteaguezot lol my carb intake is relatively low but I do have carbs. I need them because I am very active. My secret is a sound diet and a progressive resistance training program. Because of my active lifestyle I do have a increased protein requirement. My protein needs are estimated as 1.5 to 2.0 g/kg of body weight per day. Tony Thomas Sports . Com Download the full workout and send me your results.

[MrTonyMontana1177]

@TonythemachineThomas

From one Tony to another. Dude, I need help!!!!! I obviously know what you are doing. Get at me.

[MrChangCJ]

HOLY SHIT

[rrbe25]

whats your max bench? jw

[CL88Rembert]

Great video, my bench press max fluctuates within the 275-290 range and my 225 max reps fluctuate between 7-10 but more consistently around 8 reps is there anything i can do to increase that, i've had this goal of hitting 300lbs and up...i heard it had something to do with my weight being that i only weigh 165LBS

[TheTboss77]

@CL88Rembert dude if youre maxing 275 - 290, u would be an olympic athlete. im callin bullshit

[CL88Rembert]

@TheTboss77 this comment wasnt addressed to you, your input isnt important, nor is it even relevant, and FYI 275-290 isnt olympic status i go to school with guys my size and height who can bench well over 350lbs

[NinjaLinebacker]

@TheTboss77 thats realistic. I know sum1 that only weighs 150 and he benching 365. he could be the short stocky type. those type of people have the best build my benching unlike a tall person with long arms.

[CL88Rembert]

@CL88Rembert

[MrShiftyskillz]

Hey Tony Recently downloaded your chest and arm workouts. Great Stuff! But I was just wondering how much cardio u recommend doing??

[TonythemachineThomas]

@MrShiftyskillz The amount of cardio you do depends on your goals. I incorporate cardio in my workouts sometimes before or even during. Send me a msg of your goals and I can give you a better description of how you can incorporate cardio into your program. -Stay Motivated- w w w . tony thomas sports . com

[soonoofaabiiitcchh]

are those dumbbells at the beginning 120 pounds each??.im fuckin stupid and cant tell

[ZenmaDT]

@soonoofaabiiitcchh

yes

[2CountProductions]

imagine if every marine was this lean and jacked... we would never lose a war

[cacabo93]

How long this training is supposed to run? 5 exercices with 5 sets each.. an hour and the half?

I feel like it is a bit too much for beginner but even for people at an intermediate level.

You should perhaps advise that this training is an advanced one.

Congratulation anyway. I'm impressed by your shape.

[crazykid13131]

omg your jacked



[BorjaCDJ]

track name pleaseeeeeeee

[MrSkengmanmode]

@BorjaCDJ

Put On feat. Kanye - Young Jeezy

[Usuariodeloscojones]

hi, i have one doubt, you always work with low reps?

Regards

[aapoaalto2]

I love these videos, I got lots of good ideas, but I hate when they but loud music in the background, usually is metal, in this occasion is hip-hop!

[outdoorsman715]

when you say 87-93% max. do you mean of effort? or of weight you can do a 1 rep maximum? just wondering cuz i thought ur always supposed to rep to failure. thankks

[TonythemachineThomas]

@outdoorsman715 Although reps to failure has its benefits, you would be working your muscle for endurance. If you truly want to gain stength you should get your 1Rep Max calculations and do 85% of Rep Max or more for 6 or less repetitions. You would also want to increase your sets from 3-6 and have 2-5 minute recovery periods. I know it seems boring but in order to get stronger you have to allow your muscle to rest so you can apply maximum efforts during each set for the best muscle recruitment.

[zekealan89]

Thanks Tony, this looks pretty helpful! I'm for sure gonna rock this next chest day!

P.S. Your an ANIMAL!

[adfadfewfrewafawefaw]

fucking beast

[HUSAID]

do you workout your abs.... or is it just from the weight training?

[TonythemachineThomas]

@HUSAID I do incorporate abs in my workouts! try and implementing my abdominal workout in yours. you can download it at w w w . tony thomas sports . com

[cmurphy118]

@TonythemachineThomas I dont want 2 improve 4 the rep test just my rep max, would this workout still work for that? or should i use a different workout alltogether?

[MicrowavedHamster]

Tommy, why do you have such low bf%? Not trying to bulk up further?

[lax1800]

if u did 1:30 rest in between these heavy sets u wouldnt be able to do the next set

[TonythemachineThomas]

@lax1800 That is the required time. If you need a little more rest the first time attempting this then by all means take the time to recover. Remember this is only one week of a 4 week program. You want to make sure that with this specific week you focus on power and explosion, endurance is not a highlighted factor. Download the whole program at w w w . tony thomas sports . com Stay Motivated-Tony Thomas-

[lax1800]

@TonythemachineThomas wait so do u do all these exercises and all the sets in one workout

[dinkysakilla]

Is the explosiveness of the rep an important key in the low rep training? Awesome symmetry too.

[TonythemachineThomas]

@dinkysakilla yes explosiveness is the key element with low rep training. Thank you for the compliment and stay motivated- Tony Thomas-

[TheShawnyoda]

@TonythemachineThomas i think i speak for everyone when i say how the hell did you get those abs!

[linshiyang]

@TonythemachineThomas

hey thomas, when you mean explosiveness, i believe it's on the concentric part of the movement? or is it both the eccentric and concentric.

I ask because if it's for both part of the movement... fast down + fast up on a movement like squat could prove to be a problem?

[WilkinsonJR1]

@dinkysakilla great question and yes it is!!!!! the faster you twitch your muscles the more you work your muscles. also, you can do static contractions = 4-6 count lowering the weight, fast twitch all the way up. good way to keep a variety of power and explosiveness ya digg

[liamlivingston1]

10 reps each , in any order ?

[Wnyblazingkid]

Your bench press grip is kinda wide, is this how i should be grabbing the bar when i do chest, I thought doing it like that is more of working out your shoulders?

[TonythemachineThomas]

@Wnyblazingkid On the flat bench you want to have a neutral grip in this specific workout. I recommend downloading the chest workout I have on the website at tony thomas sports . com so you can see all the different weeks for this workout. -Tony Thomas-

[Deelie78]

Just wondering, how many times can you rep 225?

[slick0123]

@Deelie78 he does it in the vid, like 6 reps

[webafile]

@Deelie78 21 times

[SNaRF66666666]

@Deelie78 prolly 5-10 for 6-8 sets he doesnt look that strong tbh

[zombiefreak3]

song name?

[EllioPellio]

@zombiefreak3 put on

jeezy

[505outlaw]

for being tall and skinny your pretty strong

[MHNK77]

@505outlaw skinny!?!?!?!?!?!? skinny, where is this guy skinny?!?

[Mcyoussef]

@505outlaw skinny? hes ripped son...

[505outlaw]

@Mcyoussef hes not roided out is what i mean. he is lean and thin but yes he is shredded

[MrShiftyskillz]

@505outlaw skinny?? really bro. I think u mean lean son

[khav11]

@505outlaw hes 6"4 220 pounds you call that skinny? he could fuck you up just like i could do 6"6 225 pounds

[khav11]

@505outlaw hahahahah you little bitch

[JamieAdamsss]

@khav11 6"6 ?!?! freak

[khav11]

badass

[Churchboy03]

If you don't admire this....You're a fuckin' hater.

[19Gui86]

this cat is RIPPED THE FUCK UP!

[TheCutebarbieslover]

sir i am pretty week in doing bench press whats the method to increase my bench weights

[worldbreaker31]

i would prefer to do heavy flyes with dumbbells because it can isolate each pec and all supporting muscles with even workload and power expenditure. if your going to do it on a machine no right or wrong but your going to have the more dominant side take the majority of the weight equaling a imbalance

[TonythemachineThomas]

@worldbreaker31 Great Point! you definitely will have one arm overcompensate the less strong arm with a fly machine. However this is only one week out of the 4 week program so there are ample variations in the program that will allow you to target the chest in many ways. Thanks for your insight my friend. Download the chest routine at w w w . tonythomassports . com -Stay Motivated-

[TheCutebarbieslover]

the one arm dumbbell press just sucks. because its just lose balance  its ok with one arm exercise to do concentraion curls because you can focus on it .

[TonythemachineThomas]

@TheCutebarbieslover Try to engage your abdominals during the one arm dumbbell press. It will help you keep your balance. Download the chest routine at w w w . tonythomassports . com -Stay Motivated-

[arniebarb123]

@TonythemachineThomas whats ur waist size?

[buster999121]

@TheCutebarbieslover i would say if u really wanna try the one arm press grab 2 dumbells and alternate

[Teean10]

how much weight was that at the beginning?

[X69HUGEDICK69]

when you do each set should you raise the weight or keep it the 83-93%

[TonythemachineThomas]

@X69HUGEDICK69 keep each set between 83-93% of your max during this week. Download the chest routine at w w w . tonythomassports . com -Stay Motivated-

[FR3SHE]

how much do you deadlift? your lowerback seems small lol

[lolitsabush]

this fool is fucking yoked

[gruhonjic]

holy crap youre huge bro

[poxy84]

would these all be done one the same day, 5 sets each?

[TonythemachineThomas]

@poxy84 Yes this would all be done on the same day. Download the chest routine at w w w . tonythomassports . com -Stay Motivated-

[MyFattybombom]

ngr

[SQITTL3Z]

I'm 5'11 and one of the dumbells at 0:46 is almost as heavy as me. That's pretty sad. . .

[tkotan]

that dude is pure muscle and strength, lean muscle not steroids, good job!

[rustyshacklfer]

this must be his light weights day...lol

[BliinkStatus]

lets trade chest

[footballplyer73]

thanks im 14 and bench 265

[glenda130]

@footballplyer73 waffles ha

[conartiz1987]

@footballplyer73 im 13 and i bench 266

[footballplyer73]

@conartiz1987 where u get the extra 6 from and now ican do 285

[conartiz1987]

@footballplyer73 im now 12 and can do 286

[footballplyer73]

@conartiz1987 LOL stop messing wit me hahaha

[wheaterfly]

do you do 5 sets with each arm for single arm db chest press?