Chest Training A to Z (Pectoralis Major)

THE CHEST
Pectoralis major- The pectoralis major has four actions which are primarily responsible for movement of the shoulder joint. The first action is flexion of the humerus. Secondly, it adducts the humerus. Thirdly, it rotates the humerus medially, as occurs when arm-wrestling. The pectoralis major is also responsible for keeping the arm attached to the trunk of the body.

For bodybuilding its best to think of the pecs having two different parts which are responsible for different actions. The clavicular part is close to the deltoid and contributes to flexion, horizontal adduction, and inward rotation of the humerus. This area is targeted with incline bench movements.

The sternocostal part is antagonistic to the clavicular part contributing to downward and forward movement of the arm and inward rotation when accompanied by adduction. Such as decline presses and dips. The sternal fibers can also contribute to extension, but not beyond anatomical position.*Wikipedia-partial



So for full development of pectorals attention must be paid to all angles of resistance. Bench press with barbell does not begin to cover the entire chest from clavicle to sternum and puts excessive stress on the shoulder joints. therefore it is usually omitted in this program.

Portions of the above are taken from Wikipedia, which is similar to anatomical descriptions in textbooks. What these definitions fail to tell you is that torso position, path of motion, range of motion and scapular position have a great impact on the efficiency of any chest exercise. Follow the below guidelines and also see video explanation here
WATCH THIS VIDEO!
http://youtu.be/hmgXWHZeS-8



　
CHEST PRESS- incline, decline, flat, dumbells, barbells this is the base of a solid chest workout. Beginners can also use pushups, bands cables and machines and still get results. To maximize the workouts obey they following procedures for body alignment and rep range
1. retract scapula- bring shoulder blades together , following this action the chest will rise. A good cue is to think chest high shoulders back.. This is the proper form, there is a tendency to round the shoulders near exhaustion so pay attention to this.
2. Keep chest high- Related to the scapular retraction, it puts the pectorals in position for maximum contraction and the shoulders in the right position to avoid excess stress.
3. Keep abs and core tight by drawing them in.
(The above guidelines go for every upper body exercise. It puts the spine in an ideal position to generate force and prevent injury.)
4. Find optimum range. There is a certain point when lowering the weight on a chest press, where the pectorals lose leverage and the resistance accelerates down. This is clearly visible when you see bench pressers repping to the chest. Stop the repetion just above this point to maintain tension on the pectorals.
5. Keep wrists straight. In beginners you will see the wrist break, the palms end up facing up, and the stress is shifted to the wrist instead of lining up with the forearm.
6 weight is pressed from a position starting somewhere between the just below the lower pec and the neck. Strongest position is somewhere in between.

Knowing how to establish a mind muscle connection is crucial, compare the feeling of the pecs between a regular bench press and a dumbbell press using the techniques above. It should be immediateky apparent the techniques above will produce better results. Look for and feel the "pump".  The EMG perspective: We can use science, along with empirical evidence to choose the best possible exercises for blasting the pecs. The following charts are derived from various emg studies, there are a few discrepancies but the consensus of the top exercises is the same. The charts and lists are also great if you are a bodybuilder trying to emphasize upper or lower pecs also. The following chart also shows tri involvement, which should be minimal in isolation exercises.

Exercise	Upper Pec	Mid Pec	Lower Pec	Tri longhead
135 lb Bench Press	53.8 111.0	69.5 157.0	42.0 82.7	14.3 51.2
225 lb Bench Press	125.0 230.0	181.0 408.0	116.0 347.0	47.8 109.0
275 lb Bench Press	109.0 198.0	177.0 288.0	130.0 345.0	73.5 153.0
135 lb Incline Press	87.1 157.0	68.3 197.0	25.3 60.2	18.9 42.7
225 lb Incline Press	135.0 222.0	133.0 374.0	69.4 249.0	48.7 84.0
245 lb Incline Press	130.0 261.0	156.0 422.0	89.4 337.0	55.8 109.0
100 lb DB Bench Press	122.0 192.0	204.0 451.0	88.1 252.0	43.7 128.0
90 lb DB Incline Press	128.0 310.0	124.0 286.0	59.0 172.0	35.5 98.9
BW Dip	73.7 164.0	105.0 234.0	124.0 266.0	73.9 150.0
115 lb Dip	140.0 232.0	192.0 332.0	214.0 418.0	124.0 217.0
225 lb Close Grip Press	106.0 211.0	137.0 229.0	77.5 217.0	52.6 107.0
225 lb Wide Grip Guillotine Press	114.0 302.0	176.0 511.0	169.0 502.0	61.9 142.0
225 lb Floor Press	106.0 197.0	148.0 248.0	121.0 255.0	52.2 112.0
275 lb Floor Press	132.0 265.0	197.0 356.0	154.0 347.0	64.8 170.0
50 lb Fly	116.0 226.0	165.0 354.0	150.0 387.0	13.2 26.1
60 lb Fly	133.0 231.0	195.0 493.0	160.0 450.0	14.9 31.3
50 lb Incline Fly	125.0 249.0	135.0 344.0	77.3 257.0	12.6 20.0
100 lb High Pulley Crossover	107.0 201.0	168.0 311.0	153.0 397.0	9.6 19.1
100 lb Mid Pulley Crossover	154.0 252.0	154.0 271.0	124.0 251.0	11.5 23.1
100 lb Low Pulley Crossover	135.0 233.0	78.6 249.0	36.9 74.8	20.2 77.2
BW Push Up	109.0 204.0	124.0 252.0	101.0 194.0	24.0 38.7
BW CG Push Up	103.0 188.0	118.0 188.0	70.7 119.0	22.9 43.2
BW Elevated Push Up	96.6 156.0	102.0 232.0	52.7 167.0	24.0 46.6
BW Blast Strap Push Up	113.0 206.0	166.0 363.0	177.0 352.0	35.3 107.0
Purple Band Push Up	115.0 168.0	125.0 294.0	113.0 217.0	51.8 78.7
Green Band Push Up	151.0 239.0	162.0 268.0	121.0 238.0	59.3 125.0
100 lb DB Pullover	55.7 119.0	88.6 186.0	53.8 164.0	66.9 153.0
JC Band Press	143.0 272.0	45.7 91.0	53.0 127.0	21.0 52.6

According to above charts here the best choices of the respective bodyparts:
Upper Pec

Mean Mid Pulley Crossover, Band Push Up, JC Band Press
Peak DB Incline Press, Guillotine Press, JC Band Press

Mid Pec

Mean DB Bench Press, Floor Press, Fly
Peak Guillotine Press, DB Bench Press, Fly

Lower Pec

Mean Weighted Dip, Blast Strap Push Up, Guillotine Press
Peak Guillotine Press, Fly, Weighted Dip

Another study published the following exercises for overall pec development:

* Decline dumbbell bench press - 93%
* Incline dumbbell press - 91%
* Decline bench press - 89%
* Flat dumbbell bench press - 87%
* Flat barbell bench press - 85%

Either study shows that the most popular exercise for chest, bench, doesn't crack top 5. Based on these studies choose use template below to design your chest workout. You should see weekly progress in strength and mass if you are eating and recovering right.
THE WORKOUTS
The following guidelines are the basis of the systems workouts.


Exercise 1- heavy compound movement 2-3 warm up sets, than 1 set low reps to failure.

Warm ups are should be in the following rep ranges 40-100, 20-30, 15-20 with last rep being relatively easy to complete.

Exercise 2- heavy compound movement 1 set to failure

Exercise 3- heavy compound exercise to failure.

Once a rep range of 5-8 reps in good form are achieved increase weight next workout.

Exercise 4- isolation exercise immediately followed by exercise 5

Exercise 5- heavy compound, endurance or plyometric movement
Yes only 5 total exercises, you can add a few extra machine or isolation exercises in the end if you don't feel satisfied. But if you work with the right weight, form and intensity 5 exercises will be more than sufficient. GOOD LUCK!



 

Back Day Workout

Pulling workout (back day)

Enough of me bashing the bench press and  the multi-week volume training workouts. To my readers I am going to provide a workout system to use for the results I have been talking about. This is not "my" system, it is the system. Sooner or later someone would figure it out, truth has a tendency to reveal itself over time. That being said there are techniques now included in the program that I wouldn't have thought of ten years ago, and ten years from now there will most likely be more. One thing will be the same however, the base skeleton of the program.
     The split is based on push-pull system split. Pull day is basically back day in bodybuilder terms. Yet for athletes and non builders we want to train movements, all muscles involve(primary, secondary, supporting and antagonist)  to produce an overall and balanced strength, speed, coordination and hypertrophic increase. As such rarely will isolation exercises be performed with this group except to address weaknesses or deviations.
     First the bodybuilding "back day", biceps and forearms can be performed after or next day. This workout should be used when needing to add mass ASAP or with bodybuilders of course.

BODYBUILDING BACK WORKOUT-[athletes]

Warm up- see General warm-up and perform
                       lat pulldowns set of at least 20 performed "warm up" style. Up to 3 sets if necessary
                       light pressing movement same as above
Determine what is more important to focus on, thickness when viewed from the side (Rows) or lat spread (vertical). That is the exercise that is first.
Lets assume thickness is the goal, first exercise will be a heavy horizontal row. Yates rows, named after the great Dorian Yates, allow heavy weight and will add thickness and separation in upper back

Yates rows
warm up
WARM UP 1-weight that allows you to complete 20-40 reps easy
WARM UP 2-weight where you feel burn at about 15, but are able to finish 20 easy
SET #1- 3 to 12 reps in good form to failure, add cheat reps, static hold and slow negative at end[overhand grip and no negative during near season for athletes]
SET #2-overhand pullups to failure, with forced rep, static hold and slow negative on last rep

(once 10 reps are reached add weight)[no negative for athletes and add weight after 20 reps] Video above is great visual and will help with mind muscle connection.
Set # 3- dumbbell rows-free standing or supported, whatever allows focus on upper back muscles. 5-20 reps to failure[athletes free standing]
SET #4- pullups parallel or underhand grip to failure, partials and static hold to finish.
Set #5-(SUPERSET see video 1below) straight arm pulldowns 12-20 reps immediately[athletes fast on concentric, bands good]  followed by partial pullups or pulldowns
Set #6  hi rows 5-12 to failure followed by rear delts to failure with partials and static hold at the end.[bands on 2nd set good and fast on concentric]

Document every set, preferably with video, weights and reps minimum.
perform every 7-12 days 
follow typical bodybuilding eating techniques, athletes and civilians included.
Take as much time in between sets, up to 5 minutes, as needed.
Hanging stretches with various hand grips, upper back, forearm and bicep  stretches after. Don't half ass them! Treat each stretch like a set and focus

Congratulations! Your on your way to much improved back, with weekly results now!
For visual help check video 2 below

Basic pull day workout- for general health, seniors or maintenance.
SET #1-Pulldowns or pullups to failure. when able to perform pulldowns with close to bodyweight start pullups.
SET #2- rows to failure- cable or barbell, unilateral (one hand at a time) preferred.

As you can see the basic workout is brief, no more than ten minutes including warm ups. There really is no excuse for the grandparents or the lazy.  Even the bodybuilding is only six total sets taking no more than 40 minutes including workouts. Athletes can use that extra time for practicing skills or active recovery.


VIDEO 1 superset example and explanation

Video 2 Bodybuilding back workout

You now have one the best back/lat building resources anywhere, to make even better will answer all questions related to training also. Just leave comment in remarks section!

The Danger of Twice a Week Body Part Training for Athletes

The Danger of Twice a Week Body Part Training for Athletes

As of now, there is a massive error being made in the world of fitness, sports and academia when it comes to adding lean body mass and strength in general. It used to be incredible to me that all of these experts cannot use logic, reason and empirical evidence to come to the obvious method for strength and hypertrophy training.
    Doctors are most of the time woefully ignorant in the methods to induce hypertrophy if they even
 recommend it at all. "Exercise" is not specific enough to elicit a relief in patients in an acceptable amount of time. The current protocol from doctors is "Go to the gym", from exercise physiologists "3-5 sets at 80% of max tempo blah, blah blah, from strength and conditioning coaches more of the same. From bodybuilders and gym rats its the routines of the top pros over the decades.
    I have chosen to carry on the torch of Dr. Elington Darden, Arthur Jones, mike Mentzer and Dorian yates. Its Simple
Pick muscle or muscle group
Induce hypertrophy
Recover to point of overcompensation(able to handle more work)
Repeat

That being said not many humans on the planet can handle training a bodypart more than once per week and not immediately fall into overtraining mode. What you get from this is lack of results, fatigue, low immune system and more than double the risk of gym related injury.
    Combine this with the rigors of the most demanding activities there are is a recipe for disaster. Logic would dictate that the strength training program take as little toll on the body as possible, as the demands of sport put enough of a toll already.
   Any strength program that trains a bodypart twice a week is unnecessary and dangerous.
Its amazing that sports organizations, with millions of dollars on the line, are not aware of the damage that the offseason workouts can do. Have a son or daughter in high school sports? They are not getting paid but most likely their strength training is doing damage that they will feel for life.
     The poorly designed studies that compare the two training styles (training movements more than once a week) admit the results are similar. Seems asinine to add unnecessary workout to add to the wear and tear of sports and life. I resolve to start a mission to educate team owners or managers on the futility of the multi-week strength training, the bench press and any other training technique that high school coaches and young athletes imitate.

Supply Checklist for Bodybuilding part II(supps and eating schedule)

SUPPS

7. Glutamine- a super supplement, helps digestion, muscle recovery, brain function and is high octane fuel for the white blood cells, which power the immune system. L-glutamine is easily mixed, but fastly digested, as the stomach will use a majority for digestion. That’s not a bad thing, but we want it to be able to get it into the muscles for recovery and the white blood cells for immune function, which is vital for maximum recovery. This is where glutamine peptide comes in, the molecules are bonded together allowing the glutamine to bypass the stomach and enter the bloodstream. Unfortunately the peptide doesn’t mix well and tastes horrible. L-glutamine works, just have take more of it to get same results, its cheaper so the price difference will be negligible.

8. Multi-vitamin and mineral- a basic formula will be sufficient to meet your basic needs, it is basically insurance that all of your metabolic needs are being met. Its like getting your car tuned up and having all your fluids topped off, your trying to be a performance vehicle, so make sure your fuel is top notch high octane. The quality of U.S food is not good, trying to get all the necessary vitamins and nutrients from food would mean an excess amount of food and calories needs to be taken. In addition an anti-oxidant should be taken to combat the stresses of working out and life.

9.Protein powder- recommended for post workout where quick digestion is important and for meal replacements. Great in emergency situations. A basic protein powder is fine, check the main-sellers on sites like bodybuiding.com, if it’s a top seller than its inexpensive and effective. For post-workout you want a quick absorbing protein like whey, if you take any at night, a slow burning one like casein is best.

10. Pre-workout supplement: Sometimes you just need that extra something to get you going, or there is a bodypart you need to focus on. A pre-workout containing caffeine and nitrous oxide for vaso-dilation(blood flow). Again check for bestsellers or ask at you local supplement shop.

11. Joint support formulas can be found relatively cheap nowadays. Keeps joints lubricated and can also repair cartilage and tendons. It really takes effect after 1 month continuous use, its effects are usually forgotten after a while, but if you stop taking them again you will notice more stiffness after about 4 weeks after discontinuing (this was your original state). Unfortunately the glucosamine can be hard on the stomach for some people.

The daily checklist-

Wake up

Drink 8-24 0z water (gets metabolism and digestive system ready for day)

Eat within 5-10 minutes of waking (every minute you are up and not eating, you are losing muscle-catabolic state)

Oatmeal (9 grain cereal) large bowl, with eggs, meat or protein drink 1(High fiber will help appetite and digestion)

Take multi-vitamin and joint support with breakfast (don’t take vitamins on empty stomach)

2.5 hours then tupperware meal 1 2 (meal prepared night before, hopefully)??????

1.5 hours 5 grams glutamine and amino acids 24 0z h20 (Insurance for staying anabolic and recovery)

1.5 hours tupperware meal 2  3*

1.5 glutamine and amino acids*

1 hour Tupperware meal 3 4*

1.5 hours take pr-eworkout and workout

1 hour protein shake with glutamine 5

1 hour evening meal  6

1.5 glutamine – aminos

1 hour meal (no starch) 7

2.5 meal (no starch) or slow acting protein 8 (No starch for fat loss only)

This is an example of non-workout day, times will vary so follow the following protocol when you workout.

Pre-workout supplement 15 min prior to workout*

Immediately following workout, consume a  shake or drink containing approximately 60% carbs 40% protein and no fat.

Within two hours pick up eating with regular meal plan.

So it doesn’t matter what time of day the workout lies, follow the above instructions. The only deviation from the main program is this- if you work out in the evening, it is ok to add a little starch on the meal after the shake. And a little more when you do legs and back…

The only directions missing are for h2o intake. Try to consume a gallon a day.

Cheat meals (For Fat loss)- being a foodie and craft beer lover, I include a cheat meal twice a week. It keeps the strength up, helps prevent over-training , helps sanity and doesn’t hurt progress. There’s a good chance you’ll wake up looking better than day before(just don’t get crazy at a buffet or get hangover drunk)

You now have the guidelines to progress not only towards a new physique, but a new quality of life. Because if you follow the program above (combined with enough rest), without ever even working out. 

Supply Checklist for Advanced Bodybuilding and Sports Training

This is a page of workbook i give my clients as they work with me. If your not prepared then you will fail, simple as that. That being said, read up and go shopping!

The 2013 Guide Sheet for gains

If you receive this, that means you have entrusted in me your fitness goals. As you know I love to eat and a good craft beer, but to take it to the next level physique wise there are many sacrifices to make. January is a good time to take the nutrition and cardio to the next level. The good news is, if your working with me your resistance training is dialed in, you are eating somewhat like you should and you’re doing some form of cardio. If you would like to step up the results you are already getting, here are the advanced rules that will take your training to the next level.

First the tools of the trade-

1.An ice chest or portable cooler, capable of carrying a minimum of 3 meals.

2.Tupperware containers to fit into cooler.

3.Shaker bottle

4.Camera

5.Gallon water bottle

6.Wall calendar

SUPPS:

Glutamine-

Multivitamin and mineral-

Protein powder-

Pre-workout-

Joint support formula-

GROCERIES

Whole oats or 9 grain cereal (organic preferred)

Fresh green veggies

Rice (brown preferred)

Potatoes

Eggs

2 days min. worth of meat

1.An ice chest will enable you to take pre-made meals on the go. It should become a part of the daily routine and with you at all like your cell phone. Make it a habit. If you work at home, your exempt;.

2.Make sure the chest can hold 3 full meals, or 3 separate containers. The containers will make it easy to grab and eat.

3.Shaker bottles are almost mandatory, shakes, pre-workout drinks,water even oatmeal can be stored here. Tip: clean or rinse immediately after using, trust me on this one.

4. Take a morning picture everyday, sit back after a few days and compare. Don’t just compare pictures either, compare your journal , rest times and nightly activities as it will show you what is and what is not working.

5. A sturdy gallon water bottle is another one of those items that should be an attachment like the ice chest. There are water refill stations everywhere (Southern Cal) for around 30 cents a gallon. Buying bottle after bottle of those little 12 oz. ers  is not only a waste of money which could be better .spent on quality food and supps, but its not very green is it?

6. The Jerry Seinfield method: get a calendar, on a day you follow the daily checklist below completely mark a big red X on that day on your calendar. The goal is simple, connect as many x’s in a row as possible. Make it your number one goal to put that big old  x on your calendar right before bed every night. Start small, say you get an x every time you don’t miss a meal, or stretch or do cardio. It can become your most powerful tool. Feel free to use it for different areas of your life, Jerry did it for joke writing. 

Resolution for the Gym Regular

If you' ve been a regular in the gym for 2012 then you should be commended for an  accomplishment most people dont have the will to complete. Gym regulars can still make a fitness related resolution, its the difference between working out and training.
     Consistently working out is one thing, consistently training is a whole different activity.  The purpose of a workout is to sweat basically. Get into the gym, go through the motions and when your done thats it, job complete.
Training on the other hand requires you have a plan before you enter the gym, focus on every set and rep towards a specific goal and have your meals, supplements and recovery period set aside. You can never really have a bad workout as long as you do it but you can definitely have a bad day training. Training is lifestyle, working out is temporary.
    So if you've been a regular in the gym for the past year make 2013 the year you go with a purpose, pick a component of health and fitness you are lagging on(nutrition, flexibility, cardio, strength) and set a goal. It could be one or hopefully all of them.
     So let's start training and stop lollygagging in the gym! Put on your hood and headphones if you have to, focus and go to work!

The Bodybuilding Warm Up

Often overlooked or at best glanced over by most lifters, the warm-up is vitally important to not just injury prevention, but also performance, gauging progress, assessing tight or injured areas,  quick blood flow/cardio method . The method I use is thorough and specific. Lets assume its shoulder day.

I. The full-body warm up- this gets the overall temperature up which lubricates joints, opens vessels and gets the body primed. I perform a series of jumping jack like drills I got from Parisi Speed school because of the brevity and effectiveness. My clients can do them in their sleep. A treadmill or elliptical will also work with emphasis on the arm movement since its shoulder day. 3 minutes would do it.
 II. The antagonist warm-up: The antagonist is the muscles that directly opposes the muscle being worked, or basically the opposite movement of what is being worked. The purpose here is to warm up the entire joint complex and all muscles surrounding it also to get blood flow to the entire joint area(s) being worked.
 Since shoulder day consists of moving arms vertically upward during resistance, the antagonist warm-up is moving arms downward against resistance.
  Rep range- for the antagonist 20-40 reps easy all the way through the last one.

Exercise:                      Antagonist exercise
chest press                   rows
shoulder press              pulldowns (cable or machine)
pullups                         shoulder press
leg extensions               leg curls
tricep exercise              curls
crunches/ raises            hyperextensions
                              
III. Rotator cuff (pushing day) warmup- Inner and outer rotations with extremely light cable or resistance bands.
IV. The specific warm-up
Rep range of motion- starting with 20-30% of actual weight, start in what I call "pain and pop free reps". That means that the motion is performed in a range of motion where there is the minimum amount of pain or popping of joints, this could be a 3 inch range of motion. After 5 or 10 reps increase the range, repeat until full range of motion is achieved.
rep range- a minimum of 20 reps, the main rule is that the last rep be easy, it is just a warm-up. The minimum is 20 reps, with the goal of reaching 50-100 with the last rep being easy. For instance, on chest day if the  first exercise is dumbell incline press and the max weight being lifted is 100 pounds, then 30 pounders for 20-60 repetitions   The second set would be 50-60% of maximum weight, for 10-30 reps. Getting 20-30 reps with this percentage of weight is challenging to say the least, so it is important to remember that this is a warm up, so the last rep should always be easy. If you start at ten reps, try to add a rep every week or two, eventually your warm-ups will be impressive in themselves. One of my favorite things to to do in the gym is getting under 135 on the incline and knocking out 70 quick reps. A bonus is that this works the slow twitch fibers that are in every muscle, will help muscular endurance and deliver a pump thats mandatory to start the heavy workout ahead.
Gauging your progress and even how you feel that day is done during warm ups also. For a myriad of reasons you might not be at full strength, have a pinch or ache in the joint, or you might be feeling extra strong. In any case adjust your workout accordingly and take notes. Why did your shoulder have that twinge? Why was your endurance down? Why are feeling like you can lift the whole gym today? Take notes to avoid the bad and promote the good.