Its just that in my case pairing with its synergist wouldn’t be what I’m looking to do because one of the key reasons i want to do a chest spec is because my front delts and tris are much stronger in comparison with my chest, so they end up doing most the work when benching etc.
So how would this look (I play rugby on Saturdays and sometimes Thursdays.)
Mon - Chest Heavy lifting.
Tues - Back, Shoulders and Arms
Wed- Chest density - capacity lifting
Thurs - rest
Friday - Chest explosive or higher volume
Saturday - Rest (RUGBY)
Sunday - Legs
?
And how would a density-capacity workout look like?
[quote]King Eric wrote:
Ok its all making sense now.
Its just that in my case pairing with its synergist wouldn’t be what I’m looking to do because one of the key reasons i want to do a chest spec is because my front delts and tris are much stronger in comparison with my chest, so they end up doing most the work when benching etc.
So how would this look (I play rugby on Saturdays and sometimes Thursdays.)
Mon - Chest Heavy lifting.
Tues - Back, Shoulders and Arms
Wed- Chest density - capacity lifting
Thurs - rest
Friday - Chest explosive or higher volume
Saturday - Rest (RUGBY)
Sunday - Legs
?
And how would a density-capacity workout look like?
Thanks
J[/quote]
Density-capacity…
A1. Bench press 2 reps
A2. DB flies 4 reps
A3. Incline DB press 2 reps
A4. Dips 2 reps
Perform as a circuit with the max weight you can accelerate for the required number of reps (around 80-85%) . Rest around 15-25 seconds between exercises (time to set up) and perform an exercise until you can’t accelerate it anymore. When you can’t accelerate an exercise, drop it from the circuit and continue on with the others. Do that until all exercises are eliminated.
If you are training only 3 days a week (going through the cycle once a week) option 2 is better. If you are training 6 days a week (going through the cycle twice) option 1 is better.[/quote]
Thanks a lot! Now I finally know the definite answer on what split is better for 3 day/week training!
Yes, but I would make sure to use the perfect rep and ramping sets. Good program for that actually.[/quote]
So, rather than using the extended set method as you outlined to get to 8 reps, just ramp up to the max weight i can use to reach 8 reps for that day on the given exercises?
Yes, but I would make sure to use the perfect rep and ramping sets. Good program for that actually.
So, rather than using the extended set method as you outlined to get to 8 reps, just ramp up to the max weight i can use to reach 8 reps for that day on the given exercises?
[/quote]
This program brings good memories. I tried it when I was very weak and it got my strength up suddenly and really fast. Although I used only the intensification portion and slightly different exercise choice and didn’t use the extended set day. I just had a cycle of two different full-body workouts (5/2 and 5/4/3 wave) and spread it across 3 day/week training.
Thanks for the inspiration from that program Thib !
Yes, but I would make sure to use the perfect rep and ramping sets. Good program for that actually.
So, rather than using the extended set method as you outlined to get to 8 reps, just ramp up to the max weight i can use to reach 8 reps for that day on the given exercises?
[/quote]
I would do … 2 reps, rest 5 sec. 2 reps. rest 5 sec., 2 reps, rest 5 sec, 2 reps … that is one set. Start at around 70% of your max and ramp up at every set.
Yes, but I would make sure to use the perfect rep and ramping sets. Good program for that actually.
So, rather than using the extended set method as you outlined to get to 8 reps, just ramp up to the max weight i can use to reach 8 reps for that day on the given exercises?
I would do … 2 reps, rest 5 sec. 2 reps. rest 5 sec., 2 reps, rest 5 sec, 2 reps … that is one set. Start at around 70% of your max and ramp up at every set.[/quote
Thank you very much for the clarification coach, i really appreciate the time.
Thy, hopefully i can get some good memories of my own out of this one!
Yes, but I would make sure to use the perfect rep and ramping sets. Good program for that actually.
So, rather than using the extended set method as you outlined to get to 8 reps, just ramp up to the max weight i can use to reach 8 reps for that day on the given exercises?
I would do … 2 reps, rest 5 sec. 2 reps. rest 5 sec., 2 reps, rest 5 sec, 2 reps … that is one set. Start at around 70% of your max and ramp up at every set.[/quote]
Yes, but I would make sure to use the perfect rep and ramping sets. Good program for that actually.
So, rather than using the extended set method as you outlined to get to 8 reps, just ramp up to the max weight i can use to reach 8 reps for that day on the given exercises?
I would do … 2 reps, rest 5 sec. 2 reps. rest 5 sec., 2 reps, rest 5 sec, 2 reps … that is one set. Start at around 70% of your max and ramp up at every set.
Yes, but I would make sure to use the perfect rep and ramping sets. Good program for that actually.
So, rather than using the extended set method as you outlined to get to 8 reps, just ramp up to the max weight i can use to reach 8 reps for that day on the given exercises?
I would do … 2 reps, rest 5 sec. 2 reps. rest 5 sec., 2 reps, rest 5 sec, 2 reps … that is one set. Start at around 70% of your max and ramp up at every set.
Is this to be done with re-racking the bar?
Ideally starting from pins.[/quote]
I love lifting from pins! But on the bench press do you set them like in activation - around 10 cm over the chest, or because this is not activation, but stimulation I have to imitate the full ROM so start just on the chest level ?
And to make sure I get this right : normally you rest the bar on the pins for at least 2 second between EACH rep to eliminate the stretch reflex, but here you should do 2 reps WITHOUT pauses, and THEN pause for 5 secs and so on ?
Dunno if this is the right place to ask and I apologize in advance if it isn’t but I had a question about the Canadian Bear program you had on here a while ago. For the intensification phase the last exercise is “double technique”. Is that simply going back to the main lift for the last 10 minutes? If not then what is it? I’m just a little confused as I haven’t heard it before.
Began my chest spec today. Was just wondering about my Higher Volume chest day. I know you rarely tend to go over 8 reps when training your clients. However for the higher volume day, would it be best to go over 8 reps to contrast more with the low rep heavy lifting on the other chest specific workouts.
Basically, what kind of rep-range would you advise for this session?
Began my chest spec today. Was just wondering about my Higher Volume chest day. I know you rarely tend to go over 8 reps when training your clients. However for the higher volume day, would it be best to go over 8 reps to contrast more with the low rep heavy lifting on the other chest specific workouts.
Basically, what kind of rep-range would you advise for this session?
Thanks
J[/quote]
Not really. Keep reps at 4-6 per exercise but use supersets. For example:
Dunno if this is the right place to ask and I apologize in advance if it isn’t but I had a question about the Canadian Bear program you had on here a while ago. For the intensification phase the last exercise is “double technique”. Is that simply going back to the main lift for the last 10 minutes? If not then what is it? I’m just a little confused as I haven’t heard it before.