Change It Up

Chest Workout This Week 

During the past two years I have been constantly changing the exercises I preform for the particular muscle group I'm working whether it be chest, back, legs or shoulders the concept still stays the same. The point is to not stay too consistent as this could hinder the growth process but to change it up every week to shock your muscles which in turn will stimulate growth. Some things you may consider applying to your workouts are things like drop sets, increases rep ranges and lowering rep ranges. I have decided to post my chest routine from this week; hopefully you will incorporate this into your next chest workout.

Flat Barbell Bench Press

  

4 sets135-15 reps warm up

225-10 reps

235-8 reps working set

255-6-8 working set

Floor Press                         

      

3 sets

185 6-8 reps

205 6-8 reps

225 4-6 reps

Incline Hammer Strength Machine     

                   

   3 sets

2 45`s each side 12-15 reps

2 45`s + 1 25 plate each side 10 reps

3 45`s each side for 8-10 reps

3 45`s+ 1 25 plate each side 6-8 reps

Incline Dumbbell Fly’s

3 sets

50 each arm 10-15 reps

60 each arm 10 reps

70 each arm 8-10 reps

Cable fly’s

Hint ``Preform this exercise like your hugging a large oak tree for maximum contraction``

3 sets

25 each side 10-12 reps

30 each side 10 reps

35 each side 8 reps

45 each side 6-8 reps

This week I followed this routine and felt good after it, this is more for power incorporating the floor press to strengthen my lockout however I include two isolation exercises at the end to finish my chest off and stretch it out. Hope you try this workout and I’ll be posting my daily nutrition, supplements and last Sundays leg workout. Train hard and kill it!

Post-Workout Branched-Chain Amino Acids vs Protein

Through my experience I have acquired alot of knowledge about various supplements and there purposes. I have been working out for 2 years now and have been constantly changing both my diet and supplements. Through this I have discovered how important Branched-Chain Amino Acids are for maximum recovery as well as overall growth, and I have finally discover a plan that works.

Branched-Chain Amino Acids are vital for post-workout recovery. When you consume a protein shake post workout the Amino acids in the protein are not absorbed because the dose isn't high enough. The Branched-Chain Amino Acids should be a separate shake taken immediately after workout, then protein should be consumed 30 minutes after your amino shake to ensure you absorbed all the amino acids.

This is a method that has worked very well and aided in my overall muscle growth and recovery, if anyone has implemented this workout into their regime please feel free to post your thoughts.

"I don't train to failure, I train to success" Kevin Levrone