Constantly critiquing your physique and picking up on weak areas is the typical bodybuilder mentality. If you want to continue to make improvements you can never be satisfied with how you look. Having the desire to see improvements is what bodybuilding is about for me, I could not step foot in the gym with the intention of just maintaining my current look. Having this mentality towards training has helped me constantly make small improvements week in and week out.
I’m taking a year off this year to grow as a whole. However my main focus for this period of my off season is on chest and delt development. To do this is have adopted a low volume increased frequency approach. I have done this by training my chest and delts together twice per week with lower volume workouts. This is a typical chest and delt workout I completed recently.
Flat DB Press
Pretty standard exercise for chest, good compound movement which enables you to go heavy safely without too much pressure on the shoulders. If I start with heavy barbell it fry’s my shoulders and ruins the whole session, so I always start with a DB press.
- 2 x 20 rep warm up sets
- 1 x hard 15 reps
- 1 x hard 10 reps
- 1 x hard 8 reps, drop the weight do a further 6 reps, rest for 10 second then go till failure with the same weight.
Focus on keeping the shoulders back and engaging the chest all the way through the movement.
Incline Barbell Press
Chest will be completely swole by now so we won’t be hitting PB’s here, just concentrating on getting a good stretch and contraction whilst gradually pyramiding the weight up.
- 1 x 15rep feeler set
- 1 x 12 hard
- 1 x 10 hard
- 1 x 8, drop then do 6, drop then go to failure
Decline Smith Machine Decline Press
Chest and front delts will be on fire right now so this exercise will just be straight sets. Focusing on engaging the lower chest at the bottom of the movement then exploding up through full range of motion. Find a weight that is a hard 12 with a couple reps left in the tank, repeat that 3 times.
- 3 x hard 12 reps (main focus on engaging the chest and exploding the weight up)
Press Up’s With Chains
Just one gruelling set here, this will separate the men from the boys. Make sure the feet are elevated and benches are wide enough apart to get a big stretch in the chest. Start with 2 chains and go till failure, drop a chain then continue till failure, drop the last chain and continue until you have completed 50 reps.
- 1 x 50 reps
Standing Lateral Raise
We move onto some direct shoulder work now with lateral raises. Your anterior delts won’t need any more work after all the pressing movements so we are going to concentrate on the lateral head then the posterior head. Key points to note here are, making sure your palms face down and you pull the weight up from the elbows. The hands should never be higher than the elbows.
- 2 x warm up sets until you get to a hard 12 reps
- 6 x 12 reps with the same weight
Machine Rear Delt Fly
Concentrate on getting a good stretch and squeeze with these and this will really blow your shoulders up. Most people neglect rear delts work but having good rear delt development is what actually gives your shoulder that nice round look. Being it’s a small muscle high reps work best here.
- 8 x 12-15 reps
TRAIN INSANE OR REMAIN THE SAME