Tag Archives: Chest

Fitness

Changing Up The Chest

Pain is temporary, Failure is forever.
Pain is temporary, Failure is forever. (Photo credit: lta362)

The chest workout log has become filled with seven weeks worth of exercising. Starting weights for the flat bench press rose to 25 pounds a side, but staid there since August 23rd. Declined flyes went down in weight, but the angle of the bench was increased, making the reps harder. Pec deck too saw a decline as the emphasis was set to the reps of 30, 20 and 15 for 3 seconds per rep. Only the machine seated press saw significant increases over the seven weeks. It was time for a change.

Finding a new chest workout is quite easy. A simple search in Google will bring back scores of hits, so it was time to read. As the goals of the previous regime were focused on declines with some flat bench finishing, the idea of flipping around is quite central. Bodybuilding.com had several great workouts. Scanned through the beginner ones and moved to more advanced. Ah, blending several into one focused workout.

The result is a workout with one goal: get the chest to respond and grow. On to the layout.

  • Warmup – 10 minutes. Arms, shoulders, chest. They all need to be warm and stretched.
  • Incline Bench Press – 3×8
  • Smith Machine Barbell Neck Press – 2×15, 1×25
  • Incline Dumbbell Flye – 3×8, 1×25
  • Seated Machine Chest Press – 3×30,20,15

No sets are pyramid style. Rest between sets is 45 seconds, except the neck press which is 2 minutes, including after the 1×25 set. The rep speed should be 1 on positive side and 1.5 on negative. The finishing sets on the machine press are 3 seconds on the negative. For added burn, press 6 second negatives after the last set of 15. Go until fail.

Enjoy.

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Fitness

Stretching The Chest

English: an exercise of chest
English: an exercise of chest (Photo credit: Wikipedia)

It has been 2.5 months since June’s “Time To Move To Heavy” and the updated chest workout. The moving to heavier weights and 45 second rests lead to good gains in size and strength. Eight weeks is long enough for the same workout and it is time to confuse the body with an update.

This time around, it is time to raise the intensity and simplify the routine. This new routine will be a combination of TORQ and 4x, keeping in mind the principles of doing Mid-Range, Stretch and Contraction in a routine. The chest workout, therefore, become three sets of three exercises. No super-sets and no negative only.

Flat bench press

Start with a mid-range movement and do sets in a pyramiding 3×8 still. The first set should be a weight that can be done for twelve reps. The rep cadence is 1 second positive and 2 seconds on the negative. Stop at 8, rest for 40 seconds and add 5 pounds to each side before doing next set.

Declined Flyes

Next is stretch movement is next. Bring the dumbbells up and keep to the 1 second positive/2 seconds negative pass. As the weights finish straight above the chest in a nearly press position, there is very little contraction here. The set is 3×10 with the same weight each time. Finish all three sets? Add weight at the next training session.

Pec Deck

The last exercise brings TORQ into the picture. The 1 second/2 second cadence is still used, but the number of reps increases to 30 for the first set, 20 on the second and 15 on the final. As with the second set, if the number of reps is reached, add weight at the next workout. Be sure to compress at the top of the move and pause for nearly a second there. Getting over 100 seconds in the set time for the first set should easily be reached.

Push this routine for at least 4 weeks and look to change after 6. Here’s a recap:

  • Flat bench presses  3×8 – adding 5 pounds each set
  • Declined Flyes  3×10
  • Pec Deck  3×30,20,15
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Fitness

That Pain In My Chest

English: Squat lifing
English: Squat lifing (Photo credit: Wikipedia)

It took two extra days to get to, but it finally happened. The new chest workout given in “Time To Move To Heavy” was finally done. It stretched my chest in new ways. It contracted with higher intensity. Some exercises resulted in same weight as before, some lower. Rest was extended a bit. Negatives were pushed.

Oh the pain in my chest when it was over. That great pain that says a muscle has been worked out, just to the limit, but not so far that it tears. That pain the means your muscles will pull in all the protein you eat afterward. That pain leads to growth afterward. That pain that tells you your body is alive. That glorious pain. Awesome sauce.

The next workout day brings an updated leg workout. So, it is time to review that one.

  • Leg extension (pre-exhaust, TORQ)  3×30,20,15
  • Squats  5×5 (rest to 1.5 minutes)
  • Leg Press  3×8
  • Leg Curls (TORQ)  3×30,20,15
  • Feet-forward Smith Machine squat (negative)  1×9
  • Hyperextensions  3×10
  • Dead lift (pyramid the weight)  3×5
  • One leg, standing calf raise  3×20
  • Free hand, two leg calf raise (speed, full stroke)  2×30+

There it is. The leg workout changes. On TORQ, the idea is to get full range of motion over a 4 second rep. Squats are meant to go heavier this time around, but the rep speed should still be 3 seconds. Be sure to warm up all the muscles very well and stretch. For squats only, rest at 1.5 minutes between sets, including the last. All over sets see 40 second rest between.

Feel the burn. Feel the pain. Grow.

 

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