먹방 전쟁 : 사랑스러War (feat. 401 정육식당) - YouTube

Place this higher

Put mine higher and Haha's lower

Haha is most likely shorter than this

[GYM-JONGKOOK]

Hi, this is Kim Jong-kook of GYM-JONGKOOK

This is a restaurant run by me and Haha

I'm at 401 to do a Mukbang

as I review my workout That's what I have prepared for today

Is it considered advertising if I film at my own restaurant?

We were in a hurry yesterday to find a place so I called Haha

and asked, "Is your restaurant busy on Saturday?"

He responded, "My restaurant? It's our restaurant"

- It's his restaurant! Oh-- - This is what I'm talking about! It's OURs

To start off

It's my favorite Finely cut samgyeopsal

This is five portions

And spicy naengmyeon

My plan is to wrap the meat in spicy naengmyeon

It's a workout routine I did in the past

And even nowadays I do it to focus on a specific area

I sometimes do a 3 day split routine

So today I'll do a 3 day split routine where I focus on my back

It's one of my newest routines that I would like to share with you guys

Gapjin Kim will be our assistant in cooking the meat today

He's the best meat griller I know

I normally workout before filming mukbang

But for today, I'm going to eat first

Store energy first

and then hit the gym to burn the calories

While the meat is cooking let's start the review

As usual, I begin with a stretch

Super Junior's Donghae made an unintended appearance

He also works out regularly

(He says his new album will be released soon!)

Wow!

I personally think places run by celebrities

get under rated

Because we always have get-togethers here after filming "Running Man"

These are the exact words by Jae-suk

401 is underrated because it's run by Jong-kook and Haha

This place is delicious

Jae-suk! The Yoo Jae-suk said this!

Did I just see a column of fire?

This isn't teppanyaki

I swear there was flame earlier

First, it's a machine workout by pulling down

I never showed you this machine before

Pulling down from above,

from the front to the back,

and pushing up from below

That's the general routine I mix in

Pulling from the front to back has more stability

There's less pressure on the shoulders

Normally when I'm doing a modified 2 day split workout

I usually do pushing from front to back

If I start with pulling down from above

it might be risky for the shoulders

So I focus using lighter weights

and generally base on eccentric contraction

As you all know

If you see here when I'm pulling down from above

Rather than pulling down straight from head to down

I prefer to pull down from the front of my face

That's how I lessen the chance of impingement and injuries

The increase of range of motion from back muscles

Keeping my muscles tense

and contracting till the end

I think this angle is perfect for that

So I do it often

What motion are you doing there?

[Gapjin] Trapping the juices inside

Oh! So you're keeping it juicy by holding it sideways?

Now that the meat is nearly cooked

I'll try the spicy noodles...

- [Gapjin] Spicy naengmyeon - Spicy naengmyeon

Oh!

This is why I love black clothes

You can never see the stains

But seriously, this looks so good

I'll continue from where we left off

My first workout

Whatever workout I do as a starter

It's best to keep the widest range of motion

Because all the muscles in my body

such as my back will think, "I guess he's working out"

"Blood is rushing and now I'm starting to move"

I need to inform that to my body

Because in workouts

When you're focusing on the contraction you decrease the eccentric contraction

and concentrate on concentric contraction

When focusing on eccentric contraction while pulling away further

Perhaps your pulling in motion is small but you fight back longer with a static hold

Anyway, before you do both of these

Your first exercise,

including warm up, should avoid injuries

So do a wide range of motion using eccentric contraction

Do it while you have the energy

That's why I recommend a high-quality workout with large range of motion

- It's done already? - [Gapjin] Yup

Then let's pause for a bit

First chunk in naengmyeon

Here I go

Wow!

- [Gapjin] Is it good? - [Jongkook] Yeah!

- [Gapjin] Satisfied? - [Jongkook] Absolutely!

For our viewers, I'll try it by dipping it in salt

Wow! Hold on a sec

Are you eating?

You can't! This is my mukbang

(Jaw muscles working hard) I didn't eat any

Try some

You understand, right?

The feeling of wanting to share

You want to share workout tips if it worked for you

- [Gapjin] This tastes fantastic - It's the same for food

Try some, Seok-bin

This is mind-blowing

- [Seok-bin] It's delicious - I know right?

[Seok-bin] Yes, very

I don't eat ham often

But when I do, I go all the way

- [Gapjin] Isn't that a Richam ad? - Is it?

(Mmmm!!)

(Dumbbell Row) (15-10 reps x 8 sets (Each Arm))

Machine exercises were my main routine

I did most of my workouts on machines

But today dumbbell row was my main focus

It's similar to a seated row one-arm

but I'm leaning over instead

It's important to contract to the fullest by doing dumbbell rows

Fighting the resistance

It's good to focus on concentric contraction

So keep your range of motion short

and rather than trying to cause contraction by squeezing

Take advantage of the dumbbell

The process of fighting gravity as it pulls the dumbbell down

Concentrate on that

As for contraction,

It's good to contract a lot with lighter weight since you can lift higher

But that doesn't necessarily mean it will contract your back

Your back is already fully contracted

but you pull in more thinking it'll enhance it

And through that process

the contracted back gets loosened creating a space

Then the hand gets past the limit

That happens a lot

So in the case of pro athletes who have a lot of muscles

If we look at their training videos

the movement range for pulling movements are short

So you might think, "Huh? They're just pulsing"

But it means people with that much muscle

keep their range of motion only to the point where their backs are contracted

Pro athletes are already well informed to begin with

To put it simple

Imagine a tube of water

in the shape of an arm

What happens if you fold that in half?

Both ends become full and looks like it's about to pop

What happens if you fold it completely?

It bursts! Bam!

It's already fully contracted to the point of bursting

but what if you fold it further?

The water drains out

That's the only way it will fold

Whether you do a back or bicep exercise

The reaction you get when you try to fold beyond the limit

Although it depends on your muscle mass

If you focused solely on that muscle and got contraction

That's your maximum limit

But if you go further than that

it will loosen up that part instead

When doing back exercise

For lighter weight, your muscles will get contraction if you lift higher

But when using heavier weights, you can't squeeze the back of your shoulders

with your back contracted

But form wise

you think, "Huh? This needs to come higher"

and lift it by force

If that naturally connects to the back then that's great

But besides that, most just pull with arm strength

If you workout keeping this in mind

Use eccentric contraction when using heavier weights

and focus on resisting gravity when releasing

As you go down

Do it with that in mind

This pulling and contracting method

works for all body parts so try it out

I'm currently into machine exercises

but when I was young, I liked dumbbells or free weights workouts

And did free weight workouts in between

When I'm going 3 day split workout

I don't cover many muscles

So there's a risk of using up all energy when focusing on one area

Like I always say, you get better results

by incorporating different kinds of workouts

Before my body gets used to it

It's best to find a more stimulating workout

I highly recommend straps for back workouts

Personally

It'll help concentration even more

For those who want stronger forearm muscles

Practice your grip while using lighter weights

I'll give you a tip on how to hold the strap naturally

When holding heavier weights

Some people grab the dumbbell inwards

Then when you're pulling

you end up using a lot of your forearm and biceps muscles

So think of it as if you're hooking onto something

Make your fingers into a hook

and hang the dumbbell in this area

Fit it in here

This will act like a strap

So hook it

and with your thumb

Curl your thumb to hold the end

Both middle and ring finger

But middle finger is the standard

and curl the rest if you can

Don't put too much pressure on the forearm

And if you lift it at that state

As if your hand is a strap

Then your grip will be locked and your back will get better contraction

35kg is not light at all

I haven't put any pressure on my forearm

If you get used to this grip

your back muscle contraction will enhance

You won't need straps for heavier weights and keep a firm grip

We're done with two portions

Next!

I'm using a cable with both hands

The change in grip will target a different part of the back

Instead, I'm focusing on contraction than resistance

So releasing is important but also keep contracting all the way

I'm wearing a hernia support belt

so it's not very visually pleasing

As you can see, I keep my breaks short, always

You shouldn't take long breaks

The function of a pad is

to decrease pressure on weights and fully focus on maximum contraction

For this one, it's better to use a weight you're comfortable with than going heavy

Depending on the height you're lifting the cable

Lifting it above the solar plexus will work your upper chest

and if you lift lower, it will work the lower area

To work the lower area, there needs to be a slight curve

See the detail there?

I hold on to the pad with my thumb as I pull back

To increase the muscle concentration to the maximum

Because if I only pull back with my hands, I end up using

too much bicep strength

When I reach my maximum point and...

This is just my personal tip

Hook your thumb on the pad

Then the back, once more

As your arm pulls back it squeezes the back once more

Now that I targeted the smaller muscles

I'm doing a pull-up with my hands close together

This isn't the main workout but something I do in between

During pull-ups

If I pull up while my chest is facing the ceiling

the lower body will sink due to gravity

Since there's no strength

the back creates a natural curve

and a lot of focus is on the lower back as well

[Jongkook] Good job with the grilling

(Straight-arm Pull down) Now for this one

(Straight-arm Pull down) I sometimes do this with a cable

(15-10 reps x 8 sets) I sometimes do this with a cable

(15-10 reps x 8 sets) and sometimes with a standard bar

and sometimes with a standard bar

This focuses on the dorsals or the sides

The outer dorsals

I highly recommend this for those who want to improve that area

As you can see, lifting higher

doesn't equal wider range of motion

You need to stop imagining your arm strength

Don't lift it to the point where the muscle loosens

Lift it and release using the dorsal muscles

There are no set rules

But if you want to focus on the edge of dorsal muscles

Lean that part on the pad and apply pressure on the shoulder at first step

At the same time, press down and use the dorsal muscles to contract

Focus on that

For those who want to attack the smaller muscles in the back

When you're pressing down

Open up the shoulder and chest while contracting the back

That'll do the trick

Straighten the arms when using lighter weights

If you increase the weight, you can slightly bend your arms when pulling down

You can do this with a cable

Hold the cable like this

And pull it up and down in a hammering motion

Feel free to try different grips

Ummm!

(The)

(The juices)

(The juices are)

(The juices are dancing)

(The juices are dancing in)

(The juices are dancing in my)

(The juices are dancing in my mouth)

[Gapjin] When viewers see this video

Do you think they'll go to eat samgyeopsal or work out?

That's the point

They can eat samgyeopsal before hitting the gym

If you eat this same dish for 15 years and never workout

You become like this

If you work out?

Like this

So rather than worrying about what you eat

Working out or not definitely makes a difference

Now for the chest!

(Cable Chest Fly) I do my back and chest for my 3 day split

(15-10 reps x 5 sets) I do my back and chest for my 3 day split

A lot of you do this, right?

You already know but I don't do much chest workouts

So I make blood rush through my chest using a cable

When you're doing a fly, rather than heavyweight

Do it with a method that can involve the entire chest muscle

Just like the press

Do it simply

So the bicep and pectoral gets closer and further

You can imagine it that way

So some people go overboard and use heavyweight

and add more as they release with bent arms

There is an exercise like that

But that's not a fly but just a compilation of a workout

If you start with 3kg, then use as much chest muscle as you can

That way you can involve more chest muscles in other workouts

Now for the incline bench press

Do you see the elbow angle? I've mentioned it so many times

Rather than the elbows facing outwards, it should slightly come inwards

See? Am I right?

Even the dumbbells

You get it right? Hold it and bend it inwards

Keeping the angle of wrist and elbow in control

is hard for most people unless they are experienced

Back when I filmed working out with Mark

When he was raising

The elbow has to face the ceiling a bit

It needs internal rotation

The back of the hand faces the ceiling along with the elbow

That's not easy to do

The same goes with press

Always think the elbow is parallel to the weight

The weight falls this way when I go like this

All the weight

should be parallel with the elbow and pulls down to the floor

Now I'm doing pushups

This is full concentration

I don't do other chest exercises

So after I do an incline bench press

I move on to pushups as a final contraction

I do push ups on my knees

Because if I do it with my knees lifted

then I only focus on the results

I do a lot of reps instead

I have to focus on eccentric contraction

(Focusing) I have to focus on eccentric contraction

I have to focus on eccentric contraction

I can't do much

So I do as much as I can

and focus on contraction

(Bicep Curl Machine) I already covered a lot about biceps

(15-6 reps x 6 sets) But I only showed one type

This routine doesn't involve much arm workouts

Now I focus on other muscle areas

and tone my arm just enough to match other areas

(Cable Hammer Curl - Rope) Now I'm doing the hammer curl with a cable

(15-10 reps x 6 sets) Many know it targets the outer biceps

Many know it targets the outer biceps

There are people to do hammer curls to get better at arm wrestling

It's good to do this with heavy weights, but use cables to concentrate more

And the reason I'm using a cable is because it rotates my arms a bit more

So it targets the inner biceps as well

With that much contraction, its the maximum contraction you can get from a hammer curl

Now you want to go that extra step,

so you turn your arms and lift your elbows for maximum contraction

Rather than pulling straight up to your biceps,

Think of it as a "one, two" step process

You follow that path, then give a twist

Biceps workouts used to be my favorite, ever since I was a gym rat

When you do biceps on an incline,

when you lower the weights, your range of motion gets extremely long

Some people bring their shoulders forward while their torso is inclined

and pull upwards like this

But this will have no effect on this area

You gotta have your shoulders back, fully inclined

So that when you lower your arm, your range of motion can extend as long as it can

You have to give your muscles the maximum preparation to pump in blood

so that it can focus on eccentric contraction as much as it can

It's easy to focus on the biceps, because it's harder to cheat

Instead of using heavy weights, use adequately heavy weights

starting with 10 reps with light weights, for both arms, then 9 reps

But if you've tired out your arm too much, then do about 3 reps

That'll become one set Not a whole set of reps

Your sets will have to be set by you, and the weights and reps you're comfortable with

See how much you can do in one set, and set that as your standard

Try it out slowly, and you'll see great results in focus, bulk, and more

Which is why I recommend incline dumbbell curls

However, I recommend you do this workout at the end of your workout, not at the start

Even if you won't be able to life heavy weights,

you'll feel the burn in your arms. There's no other workout like this

Remember, the most important thing is to lower your hands as low as they can go

You shouldn't bring your shoulders forward and stuck to your sides when doing this

Make your arms falls as far as they can

(Hanging Leg Raise) (20 reps x 5 sets)

I came to 401 for the first time in a long time, did a mukbang,

and shared some of my thoughts on working out

I think I had about 2.5 portions It was really super delicious

I had samgyeopsal, talked about 3 day split workout, and did a mukbang

I hope you try out some of the various workout tips I share with you

and if you happen to like the 3 day split workout,

I hope you take some time to go out and have a mukbang yourself

If you get the chance, go out to your famous local restaurants

and stay as happy as the moment you eat

If you want to eat foods like this for a long time, you have to workout at the same time

At least this food will be food that has purpose to your body

Keep working out and thank you!

Let's go, GYM-JONGKOOK!