Not Your Standard Chest Day
Bodyweight: 246lbs - Height: 6'5 - Training for 9 years total (3 years enhanced)
The goal is to focus on growing my legs and chest throughout this offseason. I am sharing this to show something that is not your typical chest day protocol.
The plan is to run this split for 6 weeks (potentially longer if all is going well). You will notice that there are no barbell or dumbbell chest movements. Over my time of training, BB or DB movements have never really given me a mind-blowing pump or felt that great. I usually get the best pump and contraction from flys and machines. So, I decided to try something new and see what kind of results I can accomplish. I will be sure to make a follow up post to this one at the end of this training block.
Another thing that I really enjoy is that it really forces me into a new way to think about my training. It really takes out the ego from the movements and forces me to leave that at the door. I enjoy that these movements are lower risk of injury compared to the infamous barbell bench press. I feel like everyone who has ever lifted consistently has some story of how they hurt their shoulder from pressing to heavy on barbell or dumbbell.
I will be hyper focused on big stretch / pauses and slow movements, maximizing time under tension. The rep range will stay between 10-12 (maybe 15). The idea is to have a 3 second stretch / pause on every rep as well as 3-4 seconds for the eccentric part of the movement. For the first week I will likely do 1 warmup set and 2 working sets per exercise and depending on the soreness / fatigue in the following days either keep it the same or bump it up to 3 working sets per exercise. Due to the significant increase in time under tension I am feeling things out the first week and adjusting from there. Side note: I do use an app to track weights so I can ensure progression over time
``Chest 1 – 1:4:3 – concentric: eccentric: stretch
High to Low Cable Fly
Decline Cable Fly
Incline Hammer Strength
Cross chest machine press
Chest Around the World’s
Hammer Strength of choice w/ static hold on one side
``Legs 1
Leg Curl
Leg Press (5 second pause in hole)
Smith Machine Squat
Abductor Machine
RDL
Leg Extensions
``Rest Day
``Chest 2 – 1:4:3 – concentric: eccentric: stretch
High to Low Cable Fly
Flat Bench Machine/Hammer strength
Decline Hammer Strength
Incline Hammer Strength
Cross-center pec deck fly (single arm)
Chest Dips
``Legs 2
Leg Press (5 second pause in hole)
Smith Machine Bulgarian Split Squats
Deficit Sumo Deadlifts
RDL
Cable Pull Through
Adductor Machine
Leg Extensions
``Upper Body Pump – Back, Delts, Arms
- Bookmark
- 0
- 0
Why not, there is absolutely not only one way to build muscle. There are some that were proven to be effective and some not. In my oppinion as long as you're using enough weight and getting close to the failure, you'll be good, in terms of growth, no matter the free weights or machines. I stopped squating with my bad knees and some real pain, only because fellow eroiders adviced me not to go through unnescesary pain and to use machines instead. I was orthodox old school-minded person convinced of the importance of squating for growth. World, be amazed, it somehow work even without these heavy squats, only with use of the machines that are more thrifty for my joints...
JasonmcsherryLook at some of nick walkers new videos. This off-season he has lowered the weight tremendously on all lifts and really focused on getting a slow eccentric part of the movement and good stretch at the bottom. He says he looks his best this year and joints feel great, all while using much less weight. There are also studies that support holding a prolonged stretch under tension helps induce hyperplasia(new muscle cell formation.) (Just be careful if you do this on preacher curls I strained my bicep doing this). As a guy thats had shoulder surgery etc. I am afraid to go super heavy, so it's very encouraging. Let us know how it goes and good luck.
I will definitely check that out! Thanks for the recommendation.
JasonmcsherryNo problem buddy. I'm sure you will gain some mass from changing things up.
I am excited to hear the results...keep us updated.
Let me get this straight, all you're training is chest and legs...?
Edit: That 5 second pause 'in the hole' sounds like a 5 second waste of time.
Peep this and tell me it’s a waste of time
https://youtu.be/uV-YZPZ88II?si=nUmoXv8fCd0WzO4F
I dare you to try holding a 5 sec pause while being under tension with half the weight that you normally do on leg press but for the same 10-12 reps. The intensity is compounded. I promise you it’s not a waste of time.
I see, my bad.
He has upper body pump day listed.
Why would you say that? AKA the pause squat, there would be a lot of burn created from the tension holding the weight there for a few seconds (typically 2 to 3 sec). Try leaning against a wall with a 90-degree bend in your knee's for a minute or two and tell me how that feels.
Nvm: I see he's doing it on a leg press.
Lol, I know the burn of sitting against the wall (like plancking). Painful.