Squat everyday Day 1740: I’m a bodybuilder bro

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[@aresgw2485]

That high incline with 35kg dumbbells is impressive feat of strength especially when considering that you haven't worked them at all. Goodjob! 💪

[@ayda2876]

pretty sure if he used dumbells for a little while and got used to them he could rep out the 45kgs

[@howjackedcaniget]

Yeah, I'm using around 25 kg, depending on the desired rep range.

[@IvanDjuric300]

Yeh I wasn’t sure what’s good or not. The shakes were bad. When the shaking stops I think 40kg will be possible. From there I’m not sure.

[@howjackedcaniget]

@@IvanDjuric300 When I started doing incline bench earlier this year, I was also pretty unstable and I was using 17 kg DBs!

[@m00nkiid]

Guys will read the title and be like "fuck yeah"

[@IvanDjuric300]

Hahahah

[@rhysh2639]

You've got some crazy bench press genetics. You hit 110kg for 5 after not training bench for a long time. You also hit 150kg for an all-time PR after only training the bench briefly, while it takes most people YEARS of consistent training to get there. If you actually trained your bench consistently for many years, you would probably get to 180-190kg....not many people can do that without drugs.

[@IvanDjuric300]

Yeh it comes to me easier than squats. That’s for sure. That’s life for you. What you have seems less appealing.

[@rhysh2639]

@@IvanDjuric300 You would completely transform yourself if you trained movements like bench and OHP more consistently. I would also throw in some pendlay rows and chin-ups. You have a LOT of potential, certainly a lot more than I have. I think gaining more muscle in other areas might help increase your squat too, because mass moves mass.

[@IvanDjuric300]

@@rhysh2639 yeh that’s the biggest realisation of this year. Upper body muscles contribute to the squat. Felt that big time with the 180x13 journey this year. My upper back was screaming during this period. That basically initiated all these thoughts about bodybuilding.

[@rhysh2639]

@@IvanDjuric300 Yeah, if you had a more well-rounded routine (as opposed to a squat-centric routine) you would be much bigger and stronger than you are now. Mainly a focus on getting as strong as possible on the bench, ohp, barbell row, weighted chin-ups as well as the squat. Add a few accessory exercises of choice at the end of the workouts. Have a mix of heavy low-rep max-effort days and lighter high-rep days with a rep or two in reserve.

[@robertgolden1534]

Bench Every Day coming

[@sSunny__Jim]

Hell yeah man

[@zachboskovich6616]

I bought some adjustable dumbbells last year and they are so awesome for a home gym. They’re just so versatile. And the incline db press has been one of my staples lately. Feels so good. I started doing standing one arm dumbbell presses after I watched an Eric Bugenhagen video where he recommended it and it’s one of my new favorite lifts too. Basically doing shoulders every day lately. Ha ha Who would have thought that lifting heavy stuff could be so fulfilling?

[@IvanDjuric300]

I know man. I honestly think we are the lucky ones. We got bitten with the iron bug and now our life is set man. The best thing ever.

[@silatguy]

Dumbell strength will carry over you just have to touch your chest or angle the elbows out to go deeper. A lot of gymbros can do heavier dumbells because they stop about 3 inches above the chest and 100+ kilo dumbells are thick, which means that the hand is even further away from the chest than where a barbell would touch.

[@IvanDjuric300]

Maybe that’s the limitation of them. You can’t do anything about the shape of the dumbbell.

[@brinho109]

Increased intracranial pressure, decreased venous draining and additional straining, I agree with you that is not an ideal position.

[@IvanDjuric300]

Yeh man. Not a good recipe.

[@christopherseat9871]

IVAN'S on a new level of POPPY today.

[@IvanDjuric300]

Hahaha

[@luuhax]

yes you're exactly right. If you just arch you probably don't need to decline. Conversly you might have to incline, thus the trend you've observed. A large arch is just superior. It hits the chest the best, and you can lift more maximally giving you that CNS-weight-on-the-bar-and-in-your-hands-waiting-to-fall-on-you-and-kill-you stimulus

[@IvanDjuric300]

Hahahaha that’s funny. So true.

[@rinkuhero]

the movement of the dip / weighted dip is also similar to the decline

[@IvanDjuric300]

@@rinkuhero yeh true

[@VastChoirs]

Sick. I haven't been watching your videos for the last few months but I'm back in for the bodybuilder arc for sure. Get dat pump brah, all natty.

[@IvanDjuric300]

That’s it man. Been having a blast with it.

[@daveythekid]

the incline is high so its hitting your shoulders. one notch lower will smash high chest, like those stretchy muscles you see pop out when you flex a double bicep pose

[@IvanDjuric300]

Yeh I was wondering where to set it at. I’ll mix it up next time.

[@patrickbeck4062]

Yeah, I'd go a notch or 2 lower for more chest, less front delt. Most of the time these days, if I'm doing more of a full body split or upper/lower split, I'll do the incline press, then flip around and do incline chest supported rows with the same dumbbells. Should be able to do the same reps with the rows, maybe a couple more, especially if using straps. Doesn't seem like the presses make you lose much on the row, especially if you've gotten used to doing it.

[@howjackedcaniget]

I think what it is is, as long as you start by putting the dumbbells in that position that stretches the chest, the upper pecs will be trained very well still. The front delt stuff doesn't seem to take much away from it. I use a very similar angle to what Ivan's using here and I feel it explicitly absolutely demolishing my upper chest in two sets to failure in a workout. Makes sense for me as well, since I also do flat chest exercises in the same workout. (flat bench of some kind, dips)

[@howjackedcaniget]

Yeah, bro! 💪🐵

[@Axefoleyable]

Tried single arm pull down yesterday, lats are fried compared to any other back exercise I've done in years.

[@IvanDjuric300]

Nice man. Glad to hear you tried it. It’s unbelievable man. Great feeling.

[@scrivenroan]

I've found that incline dumbbell press helps my bench but it doesn't work the other way around. For example my all time bench PR is 150kg and my Incline press 40kg - 45kg for sets of 12, but after being a few weeks on - off from the gym while being sick once I got back I could still hit 130kg even though it felt heavy but I had to use the 25kg dumbbells for sets of 8. It took me roughly 2 - 3 weeks to hit 140kg easily again but I only recently started using the 40kg dumbbells again after almost 7 weeks of being back. With dumbbells it almost feels like if you don't use it you lose it lol.

[@IvanDjuric300]

Yeh interesting man. It’s funny how specific strength is. It’s bizarre how they don’t carry over equally.

[@ayda2876]

4:35 people moved away from it because basically every single video about training chest and a lot of guys that talk about training are basically saying 'you train your lower chest enough with flat pressing and most people dont have a very developped upper chest so why waste time by training it' I dont believe in that especially for naturals but thats mainly why u dont see anyone doing it anymore, they all do incline now because thats what tiktok youtube and ig talks about

[@howjackedcaniget]

There is unfortunately a LOT of trendhopping in fitness.

[@ayda2876]

@@howjackedcaniget yes because otherwise they would have nothing to talk about

[@IvanDjuric300]

Yeh this is so true. We follow what the tren users are doing. I means it’s completely crazy. They have different rules.

[@Z_z_zz]

I would argue that its the converging machine that is giving you that great contraction. Not necessarily the decline angle

[@IvanDjuric300]

Yeh that’s a good point. Might be. It’s like a chest fly crossed with a decline.

[@researchproject034]

I think it will take some time to get used to the blood rushing feeling. It's the same with handstand pushups. At first, you feel a lot of blood in the head but eventually it won't be that distracting. The body adapts!

[@IvanDjuric300]

Yeh for sure. Makes sense.

[@LemonLimeSqueeze]

Cheers for the videos ivan, one step closer to 300kg ATG squat every day!

[@IvanDjuric300]

Let’s go man. One day at a time.

[@Lagato445]

this is true about the dumbbell to barbell strength, oddly i can do 100lb dumbbells each hand but have trouble benching 245lbs for reps, my max is currently 265lbs trying to get to 275 one day

[@IvanDjuric300]

Yeh very odd. I’m not sure why this is. Where do you struggle on bench? Off the chest? Or lockout?

[@Lagato445]

@@IvanDjuric300 Lock out, I've practice paused presses so I'm strong off chest, If i had to guess its my triceps that are my weak point compared to my chest. My arms are short too so less range of motion, I feel with the dumbbells they are close to me and I can output more power if that makes sense, I too find this interesting with many lifters having a difference of barbell vs dumbbell, I have a friend who can bench 315lbs but struggled to get 70ln dumbbells for 10 reps which I thought he was joking but he was not

[@_AE_69]

algo ivan

[@jaymc1987in]

I seen the decline bench almost die out in the gyms where i train. I rarely see people do shrugs now to compared to when i trained. Infact i rarely see people train abs nowadays.

[@IvanDjuric300]

Isn’t that interesting. I just wanna know why! Influencers?

[@jaymc1987in]

Luckily there is more niche equipment popping up (ghd, specialist barbells etc) and good to see more females becoming confident to lifting.

[@IvanDjuric300]

@@jaymc1987in yeh that’s a positive for sure

[@whitenozze]

The arch on the bench comes from the leg pressure which pushes your neck and traps into the bench. This is the main way to get stability, and stability creates more power output. Because without the legs your just using the back to hold the bench for stability, not the best.

[@IvanDjuric300]

But let’s be honest here. The best thing arching does is reduce range of motion.

[@whitenozze]

@IvanDjuric300 the main reason for the arch is the stability. That's why all powerlifters use it to some degree. Even some have a low arch, if the rom would help them lift more they would all have extreme arches. I highly recommend u incorporate this leg tension, not for less rom, but for more stability

[@IvanDjuric300]

@@whitenozze yeh for sure. I have a lil arch to get my shoulders in a better position.

[@Jajwo22]

You look huge. Impressive work man. Still athletic, but looking big and muscular

[@IvanDjuric300]

Thanks man. Appreciate that.

[@Sonic_1000]

Decline is worthless, imo. You get lower if you're arching correctly on flat. Dips hit it too. You don't need a "super" arch. Just enough to activate the chest and not the front delts.

[@IvanDjuric300]

Yeh. It does feel nice tho. I gotta admit.

[@danielposh]

Ivan doing incline dumbbell press before GTA 6 is crazy

[@IvanDjuric300]

Hahahaha

[@castingsuceava]

Can you refer me to your video in which you explain the strategy of SED(squatting every day)? I wanna do it too. How many reps how many sets? Is a gtg method? Thank you brate

[@IvanDjuric300]

I’ve made a bunch of videos about it. Here’s one. kzbin.info/www/bejne/f2e5g4eAZ9iEorcsi=d9flkolc3jX38lxP

[@greggieguygood]

Used to do Hondos 10ish reps and bar 315. Returned to working out and dumbbells at home, 5-6 reps on the Hondos, no bar. Try bar, 205! for 2. Try’n to b a scientist here to and you keep saying it before I type it. Muscle training tells your primitive side to learn it because it was about eating, not getting eaten and fucking. If you ever did high rep grunt work, stupid as factory work can be… your body will make that its best function.

[@IvanDjuric300]

Yeh man. Interesting isn’t it.

[@Wolfuskaktus]

Ask NH to figure out a good program for you

[@dogoftheg]

It’s leg drive. Bench has it and dumbbells don’t. Dumbbells are done for joint/tendon integrity and size building. Bench is done for strength. That last Hammer Strength machine looked like a seated decline press. I like decline because it’s easier on the elbows and shoulders. However, if pressed (pun) for time, a flat bench with a powerlifters arch will hit the same muscles. Don’t forget flyes. Squeeze chest, then squeeze machine. Don’t chest fly with your elbows wrists, and front Delts.

[@IvanDjuric300]

Yeh I’m yet to include flies into the mix. But I will. I want to do it all.

[@mrdfk9410]

Love flyes. Cables work best for me!

[@dogoftheg]

@@mrdfk9410 they’re hard to find, but I love incline lever arm flyes. Zero tendon/joint stress. Arsenal Strength makes them, it’s their best selling piece of equipment.

[@kingmobcollective]

Ivan stronger than fuck

[@whateverelse54]

Hey, ivan, have you ever experimented with rdl or sldl in Squat every day?

[@IvanDjuric300]

Yes. Oh man that was one of the best periods of my whole journey. I worked up to very very heavy rdls couple times a week. That’s what lead to my 265kg deadlift PR.

[@dragos_iorgulescu]

Each arm is on it's own, I guess. In my limited experience, it feels like when pressing against a barbell, you can get away with some muscle imbalances, mainly because the bar itself is rigid and held with both hands simultaneously, which evens out any shortcomings or minor weaknesses one has in the arms. The forces are distributed differently, I feel. When you switch over to dumbbells, each arm is on it's own. You put in more effort into pressing both in sync, and since the dumbbells are not linked together (like plates on a barbell are linked through the bar itself), you need to control additional planes of motion. If you want to humble yourself even more, pick a kettlebell and try doing a simple Clean & Press (maybe you've tried this in the past, and in that case ignore this comment :) ). Due to the nature of the kettlebell (the weight is off-centered since there's a handle on the side), your ego takes it even worse :). You'll go lower in weight than with dumbbells due to this additional strain on your forearms (even if you don't do the ballistic motion of the clean). Interestingly, Dan John also advocates for kettlebells as a complement for barbell work (I know he mainly does the Olympic lifts, but still).

[@IvanDjuric300]

Yeh I respect Dan a lot. That man knows what’s going on. The interesting thing is, in my experience, dumbbells don’t really transfer well to barbells. It’s like they are completely different to each other. Maybe some people have carry over. Who knows.

[@rishav380]

isnt your inclined angled a bit too high? i heard 30 degrees is the best for people who dont arch.

[@IvanDjuric300]

Oh I wasn’t sure where to set it at. Been so long.

[@Ryan-wx1bi]

Agreed, dumbells wont get you strong in pressing movements. I did a year of dumbell only, then tried bench again and i was basically the same, but stronger on dumbells.

[@IvanDjuric300]

There you go man. So weird how that works.

[@patrickbeck4062]

I don't know, I reckon it carried over for me when I worked up to some 5 or 6 rep maxes on dumbbells for a while. It still takes a few sessions back on flat BB if you've had a while off to get used to it again. Especially for one rep max, because you don't really test that with DBs, and 1RMs are kind of their own skill. Just like if you do a bunch of leg machines instead of squats for a while. It won't carry over 1 to 1. But if you build a bigger base, then take squats seriously again for a while you should get some benefit. Just don't take a year of a main exercise and it won't take that long to catch back up.

[@plasmablocks]

Curious what your current training block is now. Is it a 8 week block? How are you changing the load/intensity over the block?

[@IvanDjuric300]

There is no time period. I’m doing bodybuilding atm. Focusing on weak body parts. So, chest and quads mainly but also other parts. Bodybuilding will address all that hopefully. Instead of time period, I’m aiming for some performance benchmarks to achieve then I’ll go and test the results.

[@prodnus]

Comment everyday Day 41. Most people don't lag on their lower chest but do on their upper chest which incline bench is better suited to address from what I've seen.

[@IvanDjuric300]

Yeh that’s a good point. Most have that crappy upper chest area.

[@raymondjblaze7761]

Ever since I have been training my lower body (since 2020), I have noticed that my thighs rub together while I am walking. Is this normal? At 70kg, I didn’t have this problem. For the note I am 6’ 190 lbs.

[@IvanDjuric300]

You’re very light. ‘Maybe you have huge legs

[@raymondjblaze7761]

@@IvanDjuric300 6’ 190 is very light???

[@maxheithmar334]

are you doing any volume work with your squats, or just a couple 1-2 rep top sets everyday, then get on with whatever you plan to work that day (presumably higher volume squats if it's a leg day)?

[@IvanDjuric300]

All my squat volume is in hack squats at the moment. The squat itself is in a maintenance phase atm. Just hitting heavy comfortable singles to keep the skill.

[@Egoliftdaily]

Gotta do declines bro to make those sweet, sweet ICP gainzzz. Jokes aside, declines cut ROM and allow people to push more weight. I liked them but quit doing them because of lack of reliable spotters. I don't trust gym randos spotting. Besides, there are safer machine alternatives that hit the lower chest.

[@IvanDjuric300]

Yeh that’s it. You fail a decline bench and you’re dead if you don’t have spotters.

[@Egoliftdaily]

Noti gang gang 🔔

[@MrEmblemWolf]

as long as you know your limits, decline isn't as "dangerous" as people like to say

[@IvanDjuric300]

Yeh just need a good spotter.

[@csengercsizmadia]

I don’t think decline is useful. Flat is enough, incline is nice and is needed

[@IvanDjuric300]

Yeh. It’s just interesting how it all changed over the last 10 years. No one does it

[@Thrive910]

You won’t be a body builder until you milk that eccentric and stretch like Dr. Mike and Jeff Nippard 😂

[@IvanDjuric300]

Hahahah love it

[@jacobcaruso5010]

That’s why I do dips

[@IvanDjuric300]

Only if you could do them with a pronated grip. Would be much better for chest. With neutral grip it’s mostly triceps for me.

[@jacobcaruso5010]

@@IvanDjuric300 I’m a big fan of the rings, but they are much harder, if you use a dip station that has the slightly pronated angle to it it absolutely cooks my lower chest. These days all I do is dips, pushups, and overhead press

[@ayda2876]

@@IvanDjuric300 try to go chest forward

[@howjackedcaniget]

@@IvanDjuric300 For me, I get waaay more chest if I lean my chest forward into it and then look straight ahead. I think it stretches out the pecs more. (There it is again!)

[@HarunFarah]

youve probably discussed b4, but why do you bench so wide

[@IvanDjuric300]

It’s a variation that I’m doing right now. I’m much weaker wide so I wanted to hit it for a while. My normal bench is very narrow.

[@Tikus_90]

0:55 🤣 Wth is she doing with that smith machine?? I swear, these influencer trends are mindnumbing. She did 10 reps of attention seeking.LMAO

[@IvanDjuric300]

Hahahaha

[@peterhans-wu5xt]

decline=guillotine

[@IvanDjuric300]

Hahah yeh man

[@_Azeem_]

You should start wearing shades now bro

[@IvanDjuric300]

Hahaha

[@djiggg]

At night, do you ever think ... If i used just a little steroids .. the amount i train .. i would be the white ronnie Coleman serbian coleman. Do you ever think about that ?

[@IvanDjuric300]

Hahahah nah man never. I’ve seen way too many roiders in the ER room with breathing problems. Not a pretty sight.

[@djiggg]

@@IvanDjuric300 oh, yeah its no joke .. sick sick world ..

[@TrevorCrook-c1s]

@@IvanDjuric300Taking steroids to try and win Mr Adelaide ? A cross benefits analysis indicates that’s a very dumb idea

[@tuning9044]

U need a facial hair, trust me on that.

[@IvanDjuric300]

Hahaha

[@maximusstrength1]

Nah bro 🥴 To be a bodybuilder you have to blast 🍊 juice

[@IvanDjuric300]

Hahahah then I’m definitely no body builder.

[@howjackedcaniget]

@@IvanDjuric300 Honestly, I think not using that crap makes one more of a bodybuilder. We can't bypass hardship by upping the dose. We have to figure out the puzzle every piece along the way.

[@Egoliftdaily]

Gotta do declines bro to make those sweet, sweet ICP gainzzz. Jokes aside, declines cut ROM and allow people to push more weight. I liked them but quit doing them because of lack of reliable spotters. I don't trust gym randos spotting. Besides, there are safer machine alternatives that hit the lower chest.

[@Shvabicu]

Those decline machines like in this video are great. We have a plate loaded one and putting on 4 plates per side feels great while I'm not yet pressing 3 plates on comp bench

[@howjackedcaniget]

Your comment got double-posted and double-hearted!

[@Egoliftdaily]

@@Shvabicu ayo Shvab 👋 I like machines for chest. Easier to AMRAP on.

[@Egoliftdaily]

@@howjackedcaniget Yeah... it's a glitch on one of the phones I use, haha. It's a Huawei.