BIGGER CHEST 10-PAGES GUIDE TO BUILDING A BIGGER CHEST 15-MINUTE CHEST ROUTINE 45-MINUTE CHEST ROUTINE

Size: px

Start display at page:

Download "BIGGER CHEST 10-PAGES GUIDE TO BUILDING A BIGGER CHEST 15-MINUTE CHEST ROUTINE 45-MINUTE CHEST ROUTINE"

Mark Simon
5 years ago
Views:

1 10-PAGES GUIDE TO BUILDING A 15-MINUTE ROUTINE 45-MINUTE ROUTINE VOLUME 1 INTERMEDIATE TO ADVANCED Strength Training 1

10-PAGE GUIDE - INDEX// INDEX - CONTINUED// YOUR TIME IS PRESCIOUS... SO THIS GUIDE IS EFFICIENT! Think of each THE FINDING OF FITNESS guide like a literary buffet.

2 10-PAGE GUIDE - INDEX// INDEX - CONTINUED// YOUR TIME IS PRESCIOUS... SO THIS GUIDE IS EFFICIENT! Think of each THE FINDING OF FITNESS guide like a literary buffet. You can pick and choose the chapters you want or you can read it in the order it s written so you can properly digest every page. Either way, it s written so you can select what your body needs or your curiosity wants. Absorb what is useful, Discard what is useless Add what is specifically your own. Bruce Lee 1 Disclaimer 2-3 The Science To a Bigger Chest 4-7 START STRONG THE 4 RULES TO A 9-10 THE 15-MINUTE ROUTINE THE 45-MINUTE ROUTINE 11 Help & Support CONTINUED ON NEXT PAGE...

3 DISCLAIMER (the important stuff)! PLEASE READ CAREFULLY 10 PAGE TRANSFORMATION PLAN In order to participate in a Rossedgley.com programme you MUST be medically fit and well. We accept no liability for any injury resulting from participating in this guide. If you suffer from any illness or medical conditions please consult your GP/medical practitioner before commencing the programme. Training should be enjoyable. You are competing against yourself to ultimately improve your physique and achieve your aesthetic goals. Please maintain safety whilst training, emphasis should be on technique/form over weight. THE SCIENCE TO A... How Do We Build Muscle? There are 3 ways to build muscles.these can be identified as Mechanical Tension, Metabolic Stress and Muscle Damage. Each comes with their own set of advantages, but worth noting is the muscular humans throughout history had learnt to use all 3. Either in a single workout or they cycle through them over the course of a week/ month. DESCRIPTION MECHANICAL TENSION METABOLIC STRESS MUSCLE DAMAGE MECHANICAL TENSION IS CREATED WHEN THE MUSCLE GENERATES FORCE TO LIFT HEAVY THINGS METABOLIC STRESS ( THE PUMP ) IS CREATED BY MAIN- TAINING CONSTANT TENSION ON THE MUSCLES BY REVERS- ING DIRECTIONS JUST SHORT OF LOCKOUT MUSCLE DAMAGE IS CREATED BY SLOW NEGATIVES, EXTENDED RANGE OF MOTION AND HIGH TENSION IN THE STRETCHED POSI- TION OF THE MUSCLE. (MOST) USED BY POWERLIFTERS BODYBUILDERS CROSSFITTERS USED JUST LIFT HEAVY THINGS GET A GOOD PUMP MIX IT UP & SHOCK THE BODY HOW TO TRAIN IT (TRAINING VARIABLES) 3 TO 8 SETS 3 TO 4 SETS 2 TO 5 SETS (DEPENDING ON FREQUENCY) REPETITIONS 3-8 OR 5-12 TEMPO 2/0/1/0 OR 2/0/1/3 REPETITIONS (TO FAILURE) TEMPO 1/0/1/0 OR 2/3/1/0 REPETITIONS 8-12 TEMPO 4/0/1/0 COPYRIGHT This programme and all future Rossedgley.com material is protected by copyright. It is strictly prohibited to: REST 2-3 MINUTES REST LESS THAN 60 SECONDS REST 1-2 MINUTES Copy Share online Lend Sell Show to others SPECIAL MENTIONS Photographer - Chris Bailey, James Appleton & Harvey Gibson Designer - Shaun Preece 1 AMPLIFYADVANCED BULKING PLAN 2

4 THE SCIENCE TO A... WHAT CAN YOU DO IF YOUR HEAVAGE NEEDS AN UPGRADE? UNDERSTANDING THE DIFFERENCE BETWEEN SIZE AND STRENGTH IS A GOOD PLACE TO START, BUT STUDIES SHOW WHEN YOU UNDERSTAND SOME BASIC PHYSIOLOGY AND STRENGTH AND CONDITIONING PRINCIPLES, BUILDING BULLET PROOF PECS BECOMES FAR EASIER. MECHANICAL TENSION & METABOLIC STRESS Mechanical Tension and Metabolic Stress compete in a tug of war. More of one typically means less of the other. This is because when you add weight to the bar you generate more forces and therefore create more Mechanical Tension in the muscles. But this also means you can t do as many repetitions. Therefore Metabolic Stress in the muscles is lower. Lower the weight on the bar and the opposite happens. You re now able to perform more repetitions and produce more Metabolic Stress. But with less weight you can t generate as much force therefore Mechanical Tension in the muscles is lower. Which is why so many bodybuilders use a variety of lifts to target both. Or will use the previously mentioned 6-15 repetition range, since the weight is: - Manageable enough that you can maintain good technique and care for your joints - Heavy enough to create tension, but also produce a good range of motion with no cheat in form - Light enough that you can work close to failure and not burn out START STRONG THE 4 RULES TO A # ONE START HERE Strength is very different to muscular hypertrophy. Strength on its most basic level can be defined as a muscle s (or group of muscles ) ability to produce force. Therefore strength depends on a number of neuromuscular processes, not just the size of the muscle. This is why Chinese Olympic Lifter Liao Hui can lift 198kg despite only weighing 69kg. Muscular hypertrophy is something slightly different. This is a long-term, adaptive response to neuromuscular stimulation of a given minimum intensity. Put more simply, it s the result of certain training regime designed to increase the size of muscle, with a little less emphasis on the strength component. Therefore before you even put any weight on the bench press, be very clear which one you re training for. But (again) let s think beyond the average muscle with Muscle Damage. MUSCLE DAMAGE Have you ever triumphantly lifted a weight only to drop it thinking your work here is done? Of course you have. There s something satisfying about grinding out a rep and then proudly dropping the weight to signal to the weights room you ve won that particular bar fight. But a study conducted at the University of Florida, USA, has found that dropping the weight could in fact halve your efforts in the gym. That s because you re only performing a concentric muscle contraction. If you imagine a bicep curl this is where the biceps are contracting but the muscle itself is shortening. By dropping the weight you completely neglect the eccentric muscle contraction. During a dumbbell curl this is the lowering phase of the exercise where the bicep is lengthening. To quote the University of Florida, More important is the dramatic effect of eccentric strength training on overall muscle strength. An idea supported by research published in the Journal of Applied Physiology, which stated Eccentric training can further enhance maximal muscle strength and power. In skeletal muscles, these functional adaptations are based on increases in muscle mass and number of sarcomeres (muscle fibres) 3 AMPLIFY ADVANCED BULKING PLAN 4

START STRONG THE 4 RULES TO A START STRONG THE 4 RULES TO A # TWO CHANGE SPEED & STRENGTH If you re looking for a stronger chest the research from the College of Exercise and Sport Sciences at Ithaca

5 START STRONG THE 4 RULES TO A START STRONG THE 4 RULES TO A # TWO CHANGE SPEED & STRENGTH If you re looking for a stronger chest the research from the College of Exercise and Sport Sciences at Ithaca College, New York, USA should be of interest. They set out to determine if adding band resistance to the bench press would provide different strength and power adaptations to free weights alone. Taking 44 train athletes they randomly divided into either a control group or an experimental group. Both groups completed an identical training program, however the control group used conventional free weights while the experimental group used a combination of free weights and resistance bands. Following seven weeks of training subjects were then put through a series of tests to see if there was any improvement in their one repetition maximum bench press. The result? The experimental group, using resistance bands and traditional weights, showed a greater improvement in their bench press. This lead them to conclude that training with resistance bands may be better than using free weights alone for developing strength and power in resistance-trained individuals. They added, Training with bands may be better than free weights alone for developing upper body strength. Long-term effects are unclear, but band training makes a meaningful contribution in the short term to performance adaptations of experienced athletes. # THREE TIME UNDER TENSION But what if you re not concerned with building superhuman chest strength? What if you re trying to build a chest like Calvin Harris? Well, you d perhaps be better consulting research from the Journal of Applied Physiology that found it isn t the weight you lift in the gym, but rather how you lifted that weight that would determine how much muscle you build. This is because they discovered slowly lowering the weight - known as the eccentric part of the movement - produced, Greater muscle hypertrophy than solely concentrating on lifting the weight - known as the concentric part of the movement. This is why you ll often see a bodybuilder slowly lifting and lowering each dumbbell with careful precision. The entire time concentrating on perfect form and subjecting each muscle to lots of time under tension. In contrast pure strength athletes like Olympic Lifters hurl iron above their head as quickly as possible. Then drop it back to earth just as quickly. Your pectoral prescription for size? Complete ten repetitions of five sets on the bench press. The entire time using a tempo for each repetition. This means you lower the weight for four seconds (slowly). Pause at the bottom for two seconds.then explode the weight off your chest, lifting it in one second. Your pectoral prescription for strength? Complete five repetitions offive5 sets with a weight and band resistance that you can comfortably move at speed. Not struggling or grinding out a single lift, but a weight you can powerfully perform five repetitions with. 5 AMPLIFYADVANCED BULKING PLAN 6

START STRONG THE 4 RULES TO A STRENGTH AND SIZE MIX THINGS UP FOR MASS # FOUR Too often people head straight for the bench press or pec deck in their quest to build an impressive chest.

This is because scientists from the Department of Health and Exercise Science at the College of New Jersey, USA wanted to test this idea of blending the traditional bench press with explosive press

The first group lowed a traditional strength training protocol for 8 weeks whilst the other combined traditional strength training and ballistic training.

6 START STRONG THE 4 RULES TO A STRENGTH AND SIZE MIX THINGS UP FOR MASS # FOUR Too often people head straight for the bench press or pec deck in their quest to build an impressive chest. But studies show you shouldn t neglect the tried and tested press-up. This is because scientists from the Department of Health and Exercise Science at the College of New Jersey, USA wanted to test this idea of blending the traditional bench press with explosive press ups. To do this they took 17 train male athletes and put them in two groups. The first group lowed a traditional strength training protocol for 8 weeks whilst the other combined traditional strength training and ballistic training. Ballistic training is basically weight training at speed and this consisted of a conventional bench press coupled with plyometric push-ups (where the athlete s hands leave the floor during the upward-concentric phase). Following the eight weeks the athlete s maximum strength was measured on the bench press. The results revealed although both groups improved, the traditional strength training group increased by 7.1 per cent on average compared to 11.6 per cent for the ballistic-strength training group. Scientists concluded the, inclusion of ballistic exercises into a heavy resistance training program increased 1RM bench press and enhanced power. For this reason if you want to improve the size and strength of your chest try including some press up variations into your routine. Science shows your chest will be more powerful when you do. Your pectoral prescription? Four repetitions of three sets of explosive press ups before hitting the bench press. It will improve the kinetic energy of the body and get the muscles firing before hitting a big, heavy bench press. PROGRAMME BEGINNER TO INTERMEDIATE 7 8

7 START STRONG THE 15-MINUTE ROUTINE START STRONG THE 45-MINUTE ROUTINE 15-MINUTE ROUTINE 45-MINUTE ROUTINE EXERCISE REPETITIONS SETS REST TIME PLYOMETRIC PUSH-UPS MINUTES EMPHASIS ON SPEED. ENGAGE MOTOR NEURAL SYSTEM FOR WORKOUT BENCH PRESS SECONDS EXERCISE REPETITIONS SETS REST TIME PLYOMETRIC PUSH-UPS MINUTES EMPHASIS ON SPEED. ENGAGE MOTOR NEURAL SYSTEM FOR WORKOUT BENCH PRESS SECONDS EMPHASIS ON MECHANICAL TENSION EMPHASIS ON MECHANICAL TENSION INCLINE PUSH-UPS SECONDS CLOSE GRIP FLOOR PRESS SECONDS BODYWEIGHT DIPS - ADJUST TRAINING VARIABLES DEPENDING ON STRENGTH - ADD WEIGHT, REDUCE REST, INCREASE REPS OR ELEVATE FEET POSITIONING 12 REPS IN TOTAL 8 CONCENTRIC 4 ECCENTRIC 3 60 SECONDS ALTERNATE DUMBBELL FLAT BENCH PRESS EMPHASIS ON MECHANICAL TENSION 12 (EACH ARM) 3 60 SECONDS EMPHASIS METABOLIC STRESS EMPHASIS ON MUSCLE DAMAGE KEY HERE IS PERFORM 8 NORMAL REPS FOLLOWED BY 4 WHERE YOU SOLELY LOWER YOUR WEIGHT AS SLOW AS YOU CAN PLATE PRESS SECONDS EMPHASIS METABOLIC STRESS BIOMECHANICAL DROP SET HANDSTAND PUSH-UPS ELEVATED PUSH-UPS STANDARD PUSH-UPS SECONDS - GREAT FINISHER WITH AN EMPHASIS ON ENTIRE BODY CONDITIONING - - COMPLETE 10M FORWARD & 10M REVERSE. OVERHEAD FIRST & THEN NORMAL - 9 AMPLIFYADVANCED BULKING PLAN 10

8 EXPLORE & EXPERIMENT THE FINDING OF FITNESS JOIN THE TRIBE FURTHER SUPPORT I love this routine and time and again find myself using it. But know there are many more on Rossedgley.com so broaden your mind and the tools in your strength and conditioning arsenal. Also (as we often say) the important thing to understand is if a personal trainer or magazine prescribes 10 repetitions for three sets for months with no explanation or training theory as to why... avoid it. To quote one of the greatest strength and conditioning coaches to ever live: The summary of training approaches given in the table may be adequate for the average personal trainer or coach dealing with the average client or lower level athlete, but it needs to be expanded upon to take into account the objectives stated. - Dr. Yuri Verkhoshansky: Supertraining To sum up, use the above workout and then think beyond them to subject your body to new training stimuli. Whether that s as simple as greater volume with more reps, less rest between sets, more weight applied to each exercise or, like in the following examples, have it operating over a completely different range of motion. But above all else, think differently. Why change the training sessions? Variety and avoid boredom Reduce risk of injury Ensure all muscle fibres are incooperated Ensure adequate rest Reduce chance of reaching plateau Maximal and continual progression HELP & SUPPORT THE FINDING OF FITNESS ONLINE SUPPORT If you are unsure how to do any of the exercises mentioned in the following training programme we always have LIVE Facebook and Instagram Feeds showing video tutorials. So be sure to follow and join should you have any questions as Ross (or members of THE FINDING OF FITNESS Community) will be on hand to help in any way they can. Finally (and as always) if you are unsure of anything at all, please don t hesitate to drop us an at: THERE ARE MANY WAYS TO GET FITTER, STRONGER AND LEANER. YOU SHOULDN T DISCRIMINATE AGAINST ANY OF THEM OR FA- VOR ONE. AS SOON AS YOU DO, YOU CLOSE YOUR MIND AND LIMIT YOUR POTENTIAL. (ROSS EDGLEY, 2001) ross@rossedgley.com 11

BIGGER ARMS 10-PAGES GUIDE TO BUILDING BIGGER ARMS 15-MINUTE ARM ROUTINE 45-MINUTE ARM ROUTINE. VOLUME 1 INTERMEDIATE TO ADVANCED Strength Training

BIGGER ARMS 10-PAGES GUIDE TO BUILDING BIGGER ARMS 15-MINUTE ARM ROUTINE 45-MINUTE ARM ROUTINE VOLUME 1 INTERMEDIATE TO ADVANCED Strength Training 1 10-PAGE BIGGER ARM GUIDE - INDEX// YOUR TIME IS PRESCIOUS...