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While the boss is away............Thread

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We may never see E again...you may kill him after that workout!

Or at the very least he may not be able to lift his arms to :type:
 
Specialization Workout #2: Wednesday — Chest (width)

A. Wide-grip bench press to neck
Sets: 4
Reps: 6 to 8
Special technique: None
[highlight]Notes: Take a wide grip, lower the bar to the base of the neck, flare the elbows out[/highlight]
Rest intervals: 90 sec.

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B1. Decline dumbbell bench press
Sets: 3
Reps: 8 to 10
Special technique: Post-fatigue and [highlight]low position double contraction[/highlight]
Notes: Lift the bar from chest to mid-range, lower it back to the chest, lift it to full extension. This is one rep. Flare elbows out on the way down.
Rest intervals: none (post-fatigue superset)

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B2. (Post-Fatigue Exercise #2) Half dumbbell flyes
Sets: 3
Reps: 10 to 12
Special technique: Post-fatigue and 303 tempo
Notes: Aim for a maximum stretch on each rep and never take the tension off of your pecs.
Rest intervals: 90 sec.

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C. Combo concentric dumbbell press/eccentric dumbbell flyes
Sets: 3
Reps: 10 to 12
Special technique: Slow eccentric (negative): 501 tempo
Notes: Lift the dumbbells as an explosive press and lower it as a slow flye
Rest intervals: 60 sec.

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D. Half (stretch) reps on pec deck
Sets: 1
Reps: 100
Special technique: none
Notes: Only perform the first half of the movement (from stretch to mid-range)
Rest intervals: N/A

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Specialization Workout #3: Friday — Chest (upper portion)

A. Incline barbell press
Sets: 5
Reps: 5 + max + max (see special technique and note)
Special technique: Extended 5s
[highlight]Notes: Perform 5 reps to failure (or near failure), rest for 10 seconds, perform as many additional reps as possible, rest for 15 seconds, perform a few more reps. Aim for a total of 10-12 reps.[/hightlight]
Rest intervals: 120 seconds

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B1. Incline dumbbell press
Sets: 3
Reps: 8 to 10
Special technique: Post-fatigue and low position double contraction
Notes: Lift the bar from low-position to mid-range, lower it back down, lift it to full extension. This is one rep. Flare elbows out as much as possible on the way down.
Rest intervals: none (post-fatigue superset)

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B2. Incline cable flies
Sets: 3
Reps: 10 to 12
Special technique: Post-fatigue and 2 second peak contraction
Notes: Squeeze your pecs by exerting force inward and toward the ceiling in the peak contraction position.
Rest intervals: 90 sec.

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C. (Special Exercise) Combo concentric cable press/eccentric cable flyes
Sets: 3
Reps: 10 to 12
Special technique: Slow eccentric, 501 tempo
Notes: Lift the weight as an explosive press and lower it as a slow flye.
Rest intervals: 60 sec.

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D. (100 Reps Set) Machine incline press
Reps: 100
Special technique: None
Notes: You can take pauses if needed, but try not to.
Rest intervals: N/A

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Conclusion
As with any specialization program, you'll see the biggest gains after you switch to a regular program, not during the specialization phase itself. Don't get me wrong, you'll get some growth during the phase, but most of the good stuff will happen once you reduce your chest training volume to a normal amount.

This is due to a rebound effect which will lead to a turbo-charged growth phase. For that reason, I suggest sticking to a specialization phase for no more than four weeks; more than that and you risk overtraining your chest and you won't get such a big rebound effect because your adaptive energy will be used to get you out of that localized overtraining state.

Happy chest building!
 
If you do this routine all you will need to do is
Tuesday — Quads/Hamstrings/Calves (low volume)
Thursday — OFF/Abs
Saturday — Back/Shoulders/Biceps/Triceps (low volume)
 
ok, I still need help with specifics for those.

I dont have a decline barbell unit available, but I can use a decline crunch thing with dumbbells. so not sure exactly what to do mondays with that. I guess I can try the small curling barbells?
 
EasyEJL said:
ok, I still need help with specifics for those.

I dont have a decline barbell unit available, but I can use a decline crunch thing with dumbbells. so not sure exactly what to do mondays with that. I guess I can try the small curling barbells?
Click to expand...

I thought you had a nice gym where pro's workout?
 
iNCA WERE iNDIANS. so were Mayan's. Anyone know the Indains in the el Gibson Movie Alcpoclyipo? Inca?

Thats a bad movie, in a good way. two thumbs way up!
 
smeton_yea said:
Im twenty six, lift weights intensely, eat healthy and get good sleep what does that equal a good amount of ump in the tank aka testostrone
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Ah 26....I was in the best shape of my life proally. Well maybe not the best shape, but was the biggest and strongest......

Still trying to get that back, but then again I've been lifting again for over a year, and when I was 26 it took me a solid four years to get where I was......
 
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