19-Minute Gladiator Workout | Tyrone Bell: Spartacus War Of The Damned

[@freestanding1000]

In four workouts spaced st three day intervals, being in a hotel the past few weeks far from home, I've observed significant results. Thank you Tyrone (and Liam) for this great work out. I even adapted the principle for shoulders and back.

[@mikemcdonald1334]

Being a trainer myself with the ISSA I like the reverse pyramid on the supersets. It's an awesome workout for the arms especially when your working with a clock.

[@ed8gal]

The video editing and camera angles are outstanding. Great cinematography

[@pantelisnikou7467]

exactly!! the reps of each superset of the first two exercises follow this tempo: 1st set 10-10, 2nd 8-12 3rd 6-14...as far as the reps go down, the weight goes up and vice versa.

[@UltiNight]

Love the "why so serious" on the wall

[@XxBlkLionxX]

Tried this today, and it was definitely a killer! Arms were swole to the max! Thanks for this awesome routine!

[@bearfcker5]

can this show please come back? would love perhaps another prequel season!

[@ooder1]

Tyrone you got to make more videos! great way of explaining, very engaging and motivating

[@shoshoni1985]

My arm workout is very similar to this one. I will try and see the results myself. Gratitude for the workout.

[@themaniac94]

Liam does not represent the Image Andy left with the Spartacus Personification. Its just not the same

[@shahedulislam94]

+Offroad Accountant He did not no. But he made the character his own also. Love them both. Favourite show ever :)

[@BullitCake]

Yah give the guy a break, he was in a very tough position. Glad he was not simply imitating Andy

[@jamierhg3]

the back and chest are contributing towards the workout making them compound movements, he's focusing on isolation movements so he has to pick workouts hitting different sections of the arms which he does well

[@PennyDouglas]

It certainly is incredible and the very hard work paid off very nicely!! Love all of these guys, they are the best!! :)

[@charizardchaser]

I can't wait to meet these guys in August of 2022!

[@jamierhg3]

Also, you say I'm not reading anything yet here I am sharing what benefits I have reaped from choosing to work out due to reading BEFORE HAND. Same words have been said by great people in the fitness industry.

[@kji02]

Thank you guys for sharing this empowering fitness knowledge. [1] How how much weight should one begin with? How much do you add in each next set? [2] What diet would you recommend? Thanks again!

[@jordanfuent31]

More videos about Spartacus training pleeeaaaaassssseeeee.

[@cherishpayne1878]

they had their pick of actors to choose from most of them larger more fit but the producers chose Liam because despite his size or lack of it THE MAN CAN ACT he brought something to the role without taking anything away from Andy's portrayal of spartacus he pulled off the stunts sold the dramatic scenes overall I liked him...Liam U Rock :)

[@JadeyDC]

I'd love to really sort my lifestyle out and see the benefits. I have no idea where to start!

[@thereisallwayshope]

The Spartacus crew did do a lot of functional fitness, you'll see it if you have a look at the Gladiator Boot Camp videos in the Behind-the-scenes of the Spartacus series. The workout Ty is showing here, was made specifically for Liam, who was kinda a skinny computer-gamer, and needed to add a lot of mass.

[@ElbarberAlex]

Try a dumbell overhead extension or close grip bench press. Be careful though because the close grip bench press might hurt your shoulder depending on how bad your injury is.

[@Icebergslim91]

military press,lateral raises and rear delt flys or face pulls ( don't worry about front delts to much or traps as they don't need to much attention however if you do want to hit them I would suggest doing supers sets from shrugs into front raises)

[@Expanderkrank]

Everything important is train hard, eat good stuff and train hard. And for sure the eating is the part where Six-Parks are made! Best is carb-cycling (high carbs on training days and low carb with kcal-deficit on rest days). You won't get that body by just following this routine.

[@desiprince786]

Starting this today!

[@hesohit]

Its worked. I came back to share the love thnx :) P.S. i was skinny. i suggest eating a lot more than normally. And run, squat, or deadlift before this workout for max results.

[@sharksupersayan]

how much it took you to see the change?

[@hesohit]

Dimitris Naajy Monday,Wednesday,Friday for one month. I wasn't really lifting heavy, just lifting right. For sure you'll see result if you do this 20-25mintues

[@Warxoth]

I literally didn't do more than 2 hours of cardio and lifting for 4 (mostly 3) days a week last year for 7 months and still buffed up significantly. I've retaken half of this routine and acquired that figured back in less than 1 month because of the change in my metabolism, I call bullshit on you.

[@rockinroller25]

Nutrition is a major key. Working out really is only about 20% of your body building and the other 80% is all in the diet.

[@DaveO0808]

Just a recommendation. Avoid exhaustion. By that, I mean that you just work out only lightly or even just play around with the weights, but don't quit. Throw in some hard workout days whenever you are ready. It won't take long before you are addicted to working out again. But again, avoid straining yourself because there is another day to lift. This mindset gives me the will to continue what I am doing instead of the discouragement that I get from always going to failure and shit.

[@pantelisnikou7467]

Finally I can tell you that the best way to verificate it is to try it cause it worths a try. Gool luck Bro and let me know about the results in your Biceps/Triceps!! (and sorry fo my english)..

[@rl1800]

Please post the leg workout. I'd also like to know more about the diet these guys follow.

[@krisnorge5830]

He was a gladiator and makes a few cameos as one. His most notable at the begining of Blood Brothers, he's seen sparring with Crixus, notable for the fact that he's beating him at first.

[@Jericho4151]

I've gotta try this on Monday!

[@noppy121]

I did this routine though in not 19 mins as I had more time have to say it works. Its very similar other workouts out there BUT it works and that's key,

[@josephmontgomery6859]

I've been doing this once a week for about a month and seeing results. I work my arms twice a week though.

[@anitaboodram5660]

Great video

[@markcollins629]

I am a bit confused - around 12:1o when he talks about supplementation it sounds like he says supplementing "without" glutamine and bcaas, but in the subtitles it says "with". i dont understand how their could be a disadvantage to supplementing with aminos unless they throw off insulin, so im assuming the subtitles are consistent with ty's philosophy .... anyone else notice that or able to clarify????

[@Pirustae]

If I had all those needed equipment I would start training immediately. For I love it.

[@GentlemansCombatives]

I don't know about your army but the australian army include strength and conditioning training as well as combat drills etc. in fact as far as i'm aware most armed forces do. Also the bodies in spartacus are quite attainable without the use of anabolic steroids it's kind of why i liked the show it gives me a goal.

[@natural9743]

Each to their own I personally do 20 reps per body part which worked for me.It seems to be trial and error process and whatever works for you,will work for you. Also have weeks of low reps heavy weight.

[@TheElMuffin]

I'm pretty sure when he says hypertrophy he means myofibril (more muscle fibers) not sacroplasmic (bigger muscle fibers), hence all the mentions of "lean mass". You're unlikely to seriously bulk up from this, but you will should get lean and strong. Combination of high-rep low-weight and low-rep high-weight means you're burning both types of energy source for muscles. Usually, cardio is burning fat, while strength exercises burn glycogen stores in muscle cells. This is sort of in between.

[@dwainaiono]

Unreal bro!!

[@Bryan_Odenigwe]

You sir are my fucking hero, being going to the gym for a while now i was 310 pounds (all fat) and now i'm 216 and trying to gain some muscle, my results have slowed down quite a bit and i haven't been at the gym for a while now because of it, I needed to read that and your absolutley right. I'm heading to the gym right now lol

[@awayofzen]

I did this, but in my own way. I called it the 400. Basically 100 reps on first superset, like total of 10-12 sets. Same for second and third superset, 300 reps. Then Dips and Curls to 400 and beyond. After this I felt like carrying 2 heavy stones instead of arms.

[@zenjah1]

Begin with something that you can complete the sets with, but be hard on yourself. If it's just that 1.25 extra kg to add to your curlbar, then do it. It's always about feel. If you feel like your muscles are pumped, then it works. If not then do it with more, but don't do too much. Always try to complete the sets! For diet you can check websites, diet is deep and hard to follow, but it worths it :) Good luck on your journey

[@pantelisnikou7467]

generally speaking, supersets help you gain lean mass. Τhe philosophy of super set is that when you exercise a muscle then a stimulus is caused to the competitor muscle. Speaking for myself now I have been doing this exercise for one month already and I can tell I have seen some results. But I don't take any supplements and I am based on my very good nutricion so I cannot see the same results tha actors had, cause they took protein, BCAA's and L-Glutamine as Tyrone Bell told.

[@janne4518]

Tyrone, can we get these 19 minute work outs for other body parts?

[@930102al]

I did this workout yesterday. Maybe its just me but the 45 second rest period is REDICULOUSLY high. I rested max 20 seconds after each supet set, NOT in the sets, and felt great still.

[@Dintegning]

Im only 1 week in, and i love the pump i get IT IS EPIC!

[@captainmarc9]

The face i gave my comp screen at 12:09 when he said "im a firm believer in supplementing without glutamine or BCAA'S

[@elnino98]

Although I like the feel of these 2 movements, the bi's and tri's are secondary muscles in those movements. He's trying to isolate the arms, which he's doing correctly.

[@TheArchangel129]

i need to find more viseos like this

[@jakeg677]

I'm not an expert by any means so I don't really like giving out advice other than "eat to gain" type stuff. But if you feel like a cut is what you need to reach your goal, I'd do it even if it isn't ideal. But if you feel like you can get by without cutting and just working like you are now, do that. At the end of the day, you know what's best for your own body and the situation you're in now. If you decide to cut, I suggest doing some research to get optimal results

[@marcostorrento7374]

no doubt thats one badass gym

[@stancypers]

Great workout, really nice!

[@bullfit_jamaica]

This is the same place CT Fletcher works out. I know form those markings on the wall.!! Pretty neat.

[@desordenpublico]

the only type of workout that actually works on me to a 90% is this one, no doubt about it, it's hard as fuck but if u keep doing it you will see results in as little as two weeks guarantee ..kudos to this guy

[@DaveO0808]

Oh and also I am not just maintaining my muscle mass. I am actually progressing, although gradually. If I can do it you can do it, too.

[@VLADB07]

I did those sets... but i guess all wrong for the first time :) but still i got soreness in my muscles so i think its working better than my usual dumbell curls...... but the only thing i couldn't handle in the exercise was seated cable curl... idk why.... maybe the machine was old or something.... it seemed really hard to lift the weight.... even the small weight felt like BIG... (O_o)....... anyway i think i will stay on this for 2-3 weeks)

[@Mw2monkey]

PLEASE MAKE MORE VIDEOS I LOVED THIS ONE

[@george53069]

are there same programs for legs etc..??..and where..???..thanks you..

[@birdmandrums]

Where are the rest of the 19 minute workouts? PLEASE POST THEM! :D

[@GeorgeNexusFitness]

Does anyone else agree that the lower hypertrophy range of the Skull Crushers is severely truncated due to such a thorough pre-exhaust in essence? Not bad work for 19 minutes though so more power to you!

[@triggercairns86]

Can anyone confirm that you do this and the other body exercises listed on the website once a week?

[@Exata1337]

love the "Why so serious" graffity on the wall rofl

[@Guillegro]

where do we can find all the spartacus's exercises series?

[@donofgangster90]

that's what even i was wondering, those are the primary supplements though right?

[@malcolmduanetaylor]

Praise God good vid!

[@MrAtodaL]

Yes, he is part of the cast. I think he is part of some eps in vengeance aswell.

[@rugbyfan0025]

flys are a good way to blow out your shoulders, squats are a good way to blow out your knees, deadlifts are a good way to blow out your back.....the list is endless, but it comes down to proper form, not doing too much weight, and having strong enough muscles to support the exercise you're trying to do.

[@TheBlejac]

This guy is in the last episodes that we watch he plays one of the gladiators.He is there when they are getting ready to fight, Am i right ? I can;t be sure but i think that is him

[@dantheman671]

is there any alternate to cable exercises that can be done from home? or do i have to be ripped off with a gym membership?

[@kakamimikaka]

i wish to know what proteins or drinks he recomended and the diet!

[@birdyhorse88]

when ur doing the second exercise with more reps do u add more weight or start high and work your way down instead of first exercise which was adding more weight and doing less reps

[@Ihasfood26]

Hey guys, great workout gonna give it a go. Just a question, how do you determine your starting weight that you use?

[@c00l3rko]

I think he said - supplementation with L-glutamine and BCAA's

[@TS50ER]

I was watching and taking notes until I saw his legs.

[@trstmeimadctr]

Well he clearly knows what he is doing up top, so just ignore everything he says about legs. lol

[@sleepybinch]

No. To quote: "They put your hands back behind you at the bottom of the rep. This is where you put someone's hand to apply an arm lock on them to dislocate the shoulder joint. The shoulder is very weak in this position. In the parallel bar dip the hands are never behind so the shoulders are in a much safer position. You still have to watch your form and not go too low. Even big strong guys have joints that are very weak in certain akward positions." They are always bad. Just replace with dips.

[@AmeerALQALLAF]

Would you increase the weight on the 3rd superset on your consecutive sets? or just choose a weight range and stick to it 10-10-10?

[@dega]

I have no doubt's in my mind that this system would indeed work, but i've always been curious. How do you think they built muscle in the good old days? Just hard, hard labour? Genuine question.

[@HighTowerNL]

I want to do this but i like to spend time in the gym :P

[@TheDanzomanzo]

Metaphorically speaking, those workouts look hard :P

[@davebelmont5777]

I appreciate this video and it's very helpful, but I was always taught that for ideal hypertrophy you should take 2 minutes between sets and lift for between 40-60 minutes generally speaking. I guess I'm just a little confused, is this supposed to be the IDEAL way to train your arms, all things considered, or is it supposed to be good advise for if you find yourself pressed for time and limited to 20 minute workouts? Thanks for posting and for any responses.

[@thegentleman1541]

I mean to tell you the truth this looks like the average workout rotation most people do. I really don't see anything special about it. But if it works it works.

[@VLADB07]

Guys can someone explain it to me..? so he does 1 set and then puts more weight on the barbell and less weight on the extension??? and keeps going for total of 3 sets???

[@TheStabalise]

How long do you rest when you change your supersets?

[@kingofdeath5600]

Wouldn't mind seeing his chest workout but can't find the link.

[@Colossus1993]

Yes I agree with you.

[@TheSecretssocieties]

Spartacus Workout where can you buy this if you from the uk ??

[@_BrettHamblin_]

Dude, please post a sick leg workout. The last thing I want is calves and quads to fall behind =/

[@VLADB07]

do you think those supersets are good to gain mass?? because i am muscular but slim and i want my biceps to be seen without flexing it... cuz you cant really tell if i am muscular unless i flex my bicep/tricep then yeah you see that i have a nice slim bicep/tricep

[@LAMBKINSLayer]

hit the gear button at the bottom of the video and choose HD

[@dv8apex]

CT Fletcher works out in that gym as well...talk about a beast factory.

[@birdyhorse88]

is it more weight when ur doing more reps or less weight with more reps?

[@SaeionGames_Dev]

How many times a week do I need to do this workout?

[@kariforeman5671]

Andy helped hand pick Liam.

[@papasitoman]

At 12:12 did he say "I'm a firm believer of supplementing WITHOUT glutamine and BCAA's??

[@waaargasm]

12:08 did he say he's a firm believer in supplementing WITHOUT glutamine and BCAAs? Does anyone from BB staff/forum care to elaborate on why is that? I thought it's universally accepted that BCAAs are the building blocks of muscle. Thanks in advance.

[@dizkoteck]

What do you eat? and how much?

[@930102al]

Squats and calf raises, how is that so hard?

[@1233soccer]

i never believe in these short workouts...may jus be me but i wouldnt feel satisfied with something so short

[@azza232]

That's what she said

[@thedarkstranger963]

That's exactly what your ex girlfriends said!

[@MrBen5on]

epic!