The Perfect CHEST Focused Full Body Workout #02 (7 Exercises: Based On Science)
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Date: 2020-02-12
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Comments and reviews: 9
Nick
I find that doing the following split also leads to the same kind of progress but in less time spent in the gym: Day 1: Primary Chest, Secondary Shoulder, Pull-Up/Pulldown, Primary Quad Movement, Curl Movement, Rectus Abdominus MovementDay 2: Primary Shoulder, Secondary Chest, Row, Primary Hamstring Movement, Tricep Movement, Oblique MovementDay 3: Repeat Day 1Day 4: Repeat Day 2Day 5: Repeat Day 1The following week switch the order so it would look like this: Day 2Day 1Day 2Day 1 Day 2So on and so forth. I like to superset a lot as I am time constricted, so I will always combine a primary and a secondary movement into a superset with the primary being lower reps (8-10 with 2 RPE) and the secondary usually falling around 12 reps (with 2RPE) I like to integrate as much free weight work as possible, but I always have a rule of thumb to never include more than 1 machine per muscle group a week, always been a niche of mine. If you see this Jeff let me know what you think
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I find that doing the following split also leads to the same kind of progress but in less time spent in the gym: Day 1: Primary Chest, Secondary Shoulder, Pull-Up/Pulldown, Primary Quad Movement, Curl Movement, Rectus Abdominus MovementDay 2: Primary Shoulder, Secondary Chest, Row, Primary Hamstring Movement, Tricep Movement, Oblique MovementDay 3: Repeat Day 1Day 4: Repeat Day 2Day 5: Repeat Day 1The following week switch the order so it would look like this: Day 2Day 1Day 2Day 1 Day 2So on and so forth. I like to superset a lot as I am time constricted, so I will always combine a primary and a secondary movement into a superset with the primary being lower reps (8-10 with 2 RPE) and the secondary usually falling around 12 reps (with 2RPE) I like to integrate as much free weight work as possible, but I always have a rule of thumb to never include more than 1 machine per muscle group a week, always been a niche of mine. If you see this Jeff let me know what you think
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Natural
1: 18 That's one thing that flies over a lot of bodybuilders heads. Staying in higher rep ranges forever will effectively result in more tonnage moved but can also lead to stagnation. Throwing in some lower rep ranges (especially at the start of the workout) will boost overall strength and allow you to get more volume in later with higher weights, leading to increased hypertrophy gains.
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1: 18 That's one thing that flies over a lot of bodybuilders heads. Staying in higher rep ranges forever will effectively result in more tonnage moved but can also lead to stagnation. Throwing in some lower rep ranges (especially at the start of the workout) will boost overall strength and allow you to get more volume in later with higher weights, leading to increased hypertrophy gains.
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Student
Gotta watch this later but I have class now. On a side note though: to whoever doesn't like his full body approach, likely the high frequency pushes his central nervous system adapt and allow for more strength and muscle gains, and this is why it might be advantageous for trained athletes among other reasons.
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Gotta watch this later but I have class now. On a side note though: to whoever doesn't like his full body approach, likely the high frequency pushes his central nervous system adapt and allow for more strength and muscle gains, and this is why it might be advantageous for trained athletes among other reasons.
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Benjamin
Jeff, I'm on week 9 of the Upper/Lower program, and I am about to transition to marathon training, which program would you recommend (I would like to keep resistance training a part of the marathon training as to lose the least amount of muscle possible?
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Jeff, I'm on week 9 of the Upper/Lower program, and I am about to transition to marathon training, which program would you recommend (I would like to keep resistance training a part of the marathon training as to lose the least amount of muscle possible?
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Cthulhu
Could you do something about RPE/rate of perceived exertion? I think it's just so abstract, like what is the difference between an RPE6 vs RPE7? Feels so hard to define because a good song might make a 7 into a 6. % of RPM seem to just make more sense.
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Could you do something about RPE/rate of perceived exertion? I think it's just so abstract, like what is the difference between an RPE6 vs RPE7? Feels so hard to define because a good song might make a 7 into a 6. % of RPM seem to just make more sense.
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Ben
Looked like you were sitting a bit too high on your chest-supported-row. Your Shoulders were moving kinda up in the middle of the movement. Though it might be just the angle of the camera. Anyway, take care, i really appreciate your content
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Looked like you were sitting a bit too high on your chest-supported-row. Your Shoulders were moving kinda up in the middle of the movement. Though it might be just the angle of the camera. Anyway, take care, i really appreciate your content
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Guest
i normally do shrugs with a barbell and tried the smith machine. could barely get 12x110kg. With the barbell (resting only a bit below my lower sticking point at the start) I can do 150x16. I don't get it. Smith machine is not for me: D
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i normally do shrugs with a barbell and tried the smith machine. could barely get 12x110kg. With the barbell (resting only a bit below my lower sticking point at the start) I can do 150x16. I don't get it. Smith machine is not for me: D
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Guest
We are living in the golden age of information. I remember when all we had for info was magazines and books. Jeff, thanks for doing this. THIS is value for those of all levels of fitness because there is power in knowledge. Cheers
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We are living in the golden age of information. I remember when all we had for info was magazines and books. Jeff, thanks for doing this. THIS is value for those of all levels of fitness because there is power in knowledge. Cheers
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ImBrian
4 weeks in currently, this video is so structured it makes it look so easy but gah damn Jeff youre killing me in the gym thank you Definitely recommend the program to everyone pumps are nuts
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4 weeks in currently, this video is so structured it makes it look so easy but gah damn Jeff youre killing me in the gym thank you Definitely recommend the program to everyone pumps are nuts
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