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Full Chest and Back Workout for Max Muscle (HIGH INTENSITY)

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Rating: 4.5; Vote: 2

If you ever wondered what a full chest and back workout could look like if you traded in volume for intensity, this is it. Jeff Cavaliere takes you through a complete workout for chest and back that will help you to build max muscle in as little as 30 minutes. This is an example of a low volume, high intensity workout for chest and back that was once popular and has since been eclipsed by high volume advocates. That said, when performed correctly, this may not only be a preferable way to train but the science may actually support it as a smarter way to train. This is particularly so when it comes to those that have underlying orthopedic issues that are exacerbated by high volume workouts. So this chest and back workout consists of just 2-3 exercises for chest and 2-3 exercises for back. The key is to first identify whether or not your chest and back are strong muscle groups for you or are lacking in development. There are two simple ways to determine this. First, you can simply look in the mirror. What does your chest look like? Is it in line with the rest of your development or do you think it s a bit lagging? Second, what is your ability to contract the muscle to the point of discomfort. This is an indication of mind muscle control. When it is lacking, it is usually a sign that points to a difficulty in developing that muscle. If you lack good muscle development in either the chest or back, you are going to perform two sets of what is shown here called the mindful mass sets and only one set of the preexhaust compound exercise combo. If you have a good mind muscle connection with the muscle, you are going to flip that and perform two of the preexhaust compound exercise sets with only one of the mindful mass sets. For chest, we re picking two exercises that are going to be performed in back to back superset fashion. For maximum effectiveness and chest gains you are going to want to almost eliminate any rest time between the two component exercises. In this case, I m choosing dumbbell floor flies and immediately following it up with dumbbell bench press. The floor flies are done to preexhaust the chest. It is necessary that you take this to complete failure. As soon as the set is complete, rush over to the bench and perform the second half of the superset. Grab a dumbbell weight that allows you to fail within 6-8 reps if possible. If you are shy of this, simply adjust the weight the next set or in the next workout if you are only doing one set. Just be sure to take it to absolute failure. There is controversy around the need to take sets to failure or not in order to see muscle growth. Research shows that taking sets a couple reps shy of failure is almost as effective if not just as effective as taking it to failure. The problem is, many people do not know what actual failure looks like or feels like. They wind up coming up well short of failure when attempting to stop short. When using a very low volume workout approach, going to failure ensures you did it right without a detriment to your next workout if your workouts are structured appropriately. The next part of this chest and back workout is the back. Here I m performing a straight arm pushdown into a lat pulldown. The same concept applies. Preexhaust the lats and then incorporate the biceps, brachialis, upper back and rhomboids into the lift to assist in driving them further to exhaustion. Follow this up with a mindful mass set of higher reps to absolute metabolic fatigue using the straight arm pushdowns once again. sport: Hey Jeff! How do I shift my training methods from gaining weight primarily using just carbs and fats first. to more muscle gaining and defined body training using more proteins and less fats. How much will that transition affect my carb and fat part of the diet?
Also. always love your videos. They have helped me in so many different instances I have encountered in my workout journey so far. Thanks and keep up the good work!
Date: 2022-07-03

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Comments and reviews: 9

Ismet
I do handstand routine. One of the exercises is Yuri Marmerstein band routine and it scares me a little. Basically the whole routine scares me a little because I had shoulder injury (maybe it was impingement injury) before about 2 years. The symptoms like pain, weakness at the shoulders, discomfort still come when I practice particular exercises. I asked a professional if it is good to do handstand and he told me that it put too much stress on your shoulders. He also said that shoulders are for mobility not for stability and that I can injure myself very bad, if I continue to do handstand or handstand routine. I don t know what should I do is it better to listen to my body and if it hurt of doing some exercise to stop and do the easier version of it. Or I should change that exercise with other exercise. I am 17 years old, skinny fat guy, with not so strong physic but with passion to maintain the handstand and even to workout normally if it doesn t damage myself of course. So that is, I wanna start working out I wanna start making some gains I wanna continue practice handstand but I am very afraid of doing it
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Cosy
Hey Jeff! I grew up incredibly fat, but I was able to loose weight and gain muscle, and currently sit at 23% bf, 175lbs. I want to keep improving my lifts, lifting heavier and with more repetitions. However, I want to keep (or lower) my bf%. Do you think it's a better idea to focus solely on getting stronger (building muscle, and then going on a cut later? Or, is it better to main-gain, where I try to build muscle and loose fat at the same time. The reason why I'm struggling with this decision is that I know that the main-gain route is much longer, and requires ALOT of things to go right, at the same time. Hope to hear back from you soon, keep up the great content!
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TheYAN
Hey Jeff, complicated question here and I hope you can help. I recently was playing basketball and was doing a defensive slide and as I pushed off my right leg my hip popped right in the front. I felt pain from the very front of my hip down through the right groin. The past 5 weeks I ve had on and off pain when I drop low in my hips, do squats, and extend too far forward with that leg (during a jog or jumping. I believe it s osteitis pubis from my research. Are there some things to help the recovery process move faster or simply things I should be doing?
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Clint
I enjoy the content, but I just turned 50 and have spent a lifetime in construction. My body is broken at this point. I walk the line between staying fit and active while avoiding triggering any deep rooted injuries or issues.
I d love to see some routines that don t involve working out til failure and moving around huge amounts of weight.
What s the formula for that?
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Edu-Moted
I started gym at age of 20, earlier for fitness I do athletics and even home workout, sports as well. Now as I am student as well, i fell tiredness and fell sleepy after doing my workout, so I am not able to concentrate on my study very well and also on my other work as well.
So my question how can I make my workout feel energetic to me insist of making me tired.
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ATHLEAN-X
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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po
How to cure knee valgus and flat feet? I have seen your video and I have done those exercises routinely but what should be my next step? Ty for making informative videos. and that has always been one of my most burning questions ever because legs are foundation and without the very best of them we can't do anything. Good day to everyone!
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David
Mans always been such a prophet, timely vid haha Ima do upper later today!
Question, how would you approach adding explosive movements in your training, especially for athletes? Do you add explosive movements per session? Or is it a dedicated session during the week (e. g, upper-lower-explosive push-explosive pull-explosive legs?
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Shiftylad
Hi Jeff. I go walking in the morning and I usually bring a band and do stretching and isometric and concentric exercises while I m actually walking. Is this a bad idea. Lasts approximately 70 minutes. If not can you recommend any in particular for upper body as I m 50 and very much dadbod. Thanks in advance from Ireland
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