DannyBoy81

WOW Nine, that was the best ever chest work out i have done in ages didnt hurt my shoulder once :lift: F***ing love every min....grrrrrr

I need more give me more....LoL

I did get a little confused on the 2 x dumbells ones ? whats the second one: Dumb bell flyes ? compared with: Incline dumb bells ?

hackskii

I love the HIT approach here.

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Scott


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DannyBoy81

Its the best.... I LOVE IT !!!

Nine Pack

Glad you liked it, another convert. I will not stop till everyone is as geeky & sad as me!

The incline dumb bells are just incline chest presses, as opposed to the flyes which are well, flyes, which is a wider movement than a press. It's a subtle difference, but the same is true for most variations on a similar theme. The incline or decline position puts the humerus into a slight internal or external rotation which leaves the RC far less vulnerable than on a flat bench.

When my gym opens, there will be NO flat bench. If anyone dares ask me why I'll give them a lecture they'll never forget. I'll bore them stupid so they'll never dare ask again! :tongue10:

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hackskii

I would join your gym bro, but the commute would bankrupt me.
It would be fun while it lasted tho.

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Nine Pack

It's ok, looking at the equipment range I've decided on buying, I'm going to be bankrupt too!

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DannyBoy81

I thought that was the case.... just wasnt too sure just got a little confused, but hey thats not hard. Will deff be smashing it again on monday....I can't wait.

I'm still so sore today after Monday but I love the pain, you know it was a good work out More more more !!! I need more i tell u it was almost addictive.

Nine Pack

Time for a leap of faith, don't hit your chest again till wednesday of next week at the earliest. Don't try to rationalise it at this stage, just wait, watch how you grow & learn from it.

Hack knows where I am coming from.

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hackskii

Yep I do know where you are comming from and I love the new workout.

Only problem was on monday I did chest and biceps and my biceps are so tore up today I could not work back.
I remember this happening last time.
I will from now on out do legs after chest and bicep.
I didnt go today as I was just freaking beat up too badly.

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Scott


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DannyBoy81

Really... I'm watching ant already waiting !!!

Wed of next week even if there is no pain ? Ok i'll take you word on that then. But I really need to do a workout on monday.... what you got for back and shoulders for me then Nine !!! LoL

Nine Pack

Sounds like someone needs an e mail PT................ ;)

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DannyBoy81

Why you offering ;)

LOL

I take it if i just apply that format to back and shoulders I should see the same results..... 2 - 3 sets @ 60% of the actual set then 1 x set 6 - 8 reps/failure and then all I have to do is stand back and watch your seeds of knowledge grow LOL

Nine Pack

Sort of, yes. The rep range on larger bodyparts, like quads varies a little, but the principle is the same. Reduce the number of warm up sets as you progress through the exercises for that bodypart as you will be getting warmer anyway so why waste energy & compromise the working set.

The entire principle hinges on taking the muscle to true failure once on each exercise, but doing so whilst digging as little into your recovery reserve as is possible. Once the signal has been sent to the muscle that it cannot cope with the resistance it is being asked to contract against, it will set about a series of hormonal responses that trigger adaptive growth.

This will only actually yield muscular gains if the nutritional environment is sufficient, and adequate recuperation time is given. Just because the soreness is gone, does not mean that muscle is ready to be hit again. This is the point at which adaptive growth will start. Most people will interrupt this process with another workout & progress will be very slow indeed. If they just waited a few days after the soreness has completely gone they would see how the body is able to adapt properly. It's not rocket science, just basic physiology but it seems to escape most people as they search for the ever elusive 'magic formula'.

I can coach people through this method by e mail, but it is far better having me there to make sure that true failure is reached as it is a place that few ever venture.

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DannyBoy81

:love: U MAN !!!

You are one good teacher.... dam it, why are u based so far away, would def come to your gym. Hummm its only a 3 hour comute for me very tempting.

Ok so how do you know u have hit true failure & what happens it you get to 6 - 8 on good form but dont feel total failure is near ! Is it best to stop up the weight and then try 1 or 2 reps to hit your true failure point.

(I hope you don't mind, but I love learning new technics especially when its tried a tested and by the looks of things works bl00dy well)

Nine Pack

True failure is not a pretty sight. :faint2:

It will take a little trial & error initially to see what weight you need to fail at
6-8 reps, but once found, keep a record & once you can do nine or ten reps with that weight, progress slowly using small increments.
As regards failure, the first few reps of the set should be textbook perfect, with a little form fade towards the end as your spotter helps you grind out a couple of forced reps. If training alone, do a drop set occasionally (not all the time) where you start with a weight that you can only do 3 or four reps with, then drop to one that allows two or three more at the most . This will see the total reps stay within the proper range, instead of doing multiple drop sets & ending up doing 30 reps.

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''I reject your reality and substitute my own''
Adam Savage.