Tag: chest workout
Chris Bumstead’s Epic Chest Day Under Hany Rambod’s Coaching Ahead of 2023 Olympia
Chris Bumstead’s professional bodybuilding career is probably nearing its end. He plans to walk away from the sport with a few more Olympia wins and leave a lasting legacy. However, the idea of retirement has not wavered his focus even a little bit as one can see in his recent chest training session.
Chris Bumstead, fondly known as CBum, is a Canadian IFBB Pro bodybuilder. He is the reigning Classic Physique Olympia champion and has won the competition four consecutive times – in 2019, 2020, 2021 and 2022. He was also a runner-up at the 2017 and 2018 Olympia. The 28-year-old is a global bodybuilding star and is credited for putting the Classic Physique division on the ‘must watch’ list.
Having grown under the guidance of his longtime friend and IFBB Pro bodybuilder Iain Valliere, Bumstead conquered the highest peak of competitive achievements. But a few months before the 2022 Olympia, the duo announced that Valliere will no longer train the Classic Physique champ to be able to focus on his own bodybuilding career in the Men’s Open division.
CBum has trained under Hany Rambod‘s tutelage since then, securing the third successful defense of the Classic Physique Olympia title at the 2022 Olympia. Although Bumstead and Valliere have parted ways as the client and coach, they are close friends and recently partnered for a shoulder workout as well.
After recovering from a bicep tear suffered heading into the 2022 Olympia, Chris Bumstead made maximum progress in the off-season with meticulously planned workout splits and a 3700-calorie diet. He has now started the competition prep in a bid to secure fifth straight Classic Physique Olympia title and looks primed to emerge victoriously again.
Chris Bumstead goes through the first chest workout of the 2023 Olympia prep
The Canadian bodybuilder tackled the first chest training session of his 2023 Olympia prep under Hany Rambod’s guidance and posted the video on his YouTube channel. So let’s check out the details of this training session.
Cable Crossover
While most people perceive cable crossover as just another pump-inducing movement to end the workout, it has a lot more to offer. As per studies, crossover ranks among the top three exercises in terms of pectoral muscle activation. So it makes for an excellent option to start the workout and warm up the muscles before heading into the heavier compound movements. CBum executed some good sets of cable crossover to get things started.
Flat Bench Dumbbell Press
CBum then advanced to doing a common and effective compound exercise next. He explained to the coach that the flat bench press puts more stress on his shoulder. As a result, he has been putting more emphasis on incline movements. To reduce the stress on the shoulders, Rambod advised Bumstead to start with flat bench press using light weights before jumping into the incline movements. CBum pushed through a few sets keeping the bench at a very slight incline angle and took to the incline movement next.
Incline Bench Dumbbell Press
Incline movements put more emphasis on the clavicular head of the pectoral muscles, known commonly as the upper pecs. Hany Rambod instructed CBum to perform a few sets of incline bench presses with hammer grip. This modification is a safer alternative to the pronated grip dumbbell press as it protects the shoulder joint.
Additionally, it increases the range of motion. This enables the pectoral muscles to get a good stretch at the bottom of the movement. CBum followed the instructions and performed a couple of sets with hammer grip. He then finished the rest of the sets with regular pronated grip to wrap up the free weight work for the day.
Seated Chest Press Machine
Bumstead took to the seated machine chest press next. He performed the exercise on the plate loaded machine. Using the machine is a great way to minimize the setup and eliminate stabilization. It is often the case with free weight exercises. CBum got a few sets of machine chest press under his belt with incrementally heavier weights. He then proceeded to do different variations of it.
Incline Chest Press Machine
Bumstead next took to the incline chest press on an iso-lateral plate-loaded machine. It offers similar benefits as the regular machine chest press but mimics the free-weight incline pressing movement. Needless to say, it emphasizes the upper pecs more than the other parts of pectoral muscles. After surviving some solid sets of the movement, the the champ took to the final pressing movement of the day.
Decline Chest Press Machine
While the incline pressing movements emphasize the upper pecs, decline pressing movements focus more on the lower pecs. Bumstead dealt with a few good sets of decline chest presses on the machine and jumped into the finisher.
Pec Deck Flyes
Unlike the pressing movements that improve the upper body pushing strength, flyers help develop the adduction strength. Pec deck flyes are one of the most effective movements for pectoral muscle activation. Bumstead capped the training session with a few sets of this isolation movement.
Overall, the workout included:
Chris Bumstead went through the 2022 Olympia prep with a number of issue. He is in a much better position at the beginning of his 2023 Olympia prep. As long as he stays healthy and maintains focus and intensity, his chances of becoming a five-time champion are high.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 4 August, 2023 | 9:10 AM EDT
Ronnie Coleman Puts YouTuber Jesse James West Through His Most Intense Chest Workout Yet
Bodybuilding legend Ronnie Coleman left an indelible mark on the sport with his reign of dominance in the Men’s Open division. Besides his monstrous physique, he was renowned for his insane feats of strength in the training room. In a recent video uploaded on YouTube, Coleman teamed up with fitness influencer Jesse James West to put him through his most intense chest workout yet.
Ronnie Coleman first gained attention for his freaky muscle mass, size, and conditioning as a Men’s Open competitor in the late 90s. He secured his maiden Sandow trophy by beating the likes of Flex Wheeler, Chris Cormier, and Lee Priest at the 1998 Mr. Olympia. He proved to be a dominant champion who defended the title successfully and retired with eight Mr. Olympia titles under his belt.
Coleman separated himself from the pack with his insanely heavy lifts in training. He pulled off massive feats, such as the 800-lb squat for two reps and the 2,300-lb leg press. ‘The King’ carried his passion for bodybuilding after stepping away from professional competition.
He recently backed former 212 Olympia champion Derek Lunsford to dethrone 2022 Mr. Olympia Hadi Choopan at the upcoming edition of the event later this year. He also ranked reigning four-time Classic Physique Olympia winner Chris Bumstead’s physique as the best he’s ever seen three months ago.
Ronnie Coleman praised Lunsford as his favorite bodybuilder of the modern era last month. Along with Lunsford, he extended his support for the 2023 Arnold Classic winner Samson Dauda as one of his two top two contenders.
Coleman picked up several injuries over the years due to his intense training methods. He’s gotten stem cell therapy and reported positive results in terms of pain management. He shared that the numbness in his arms and legs went away and expected his nerve damage to heal in about two years. Coleman revealed his mobility hadn’t improved much from the stem cell treatment over three weeks ago. He reported some of his muscles were not being stimulated and expressed concerns about atrophy in his lower body.
Legendary bodybuilder Jay Cutler, who developed a fierce onstage rivalry with Coleman, praised his former foe for his contributions to the Open class. The four-time Mr. Olympia believes no competitor has been able to reach the gold standard Coleman set for the division since his departure.
Fitness sensation Jesse James West joined forces with Coleman for a training session earlier this year. Coleman was under the impression he’d motivate West to record some new PRs but West pranked him by using fake weights to score 700-lb squats and more massive lifts. West pulled the same trick on iconic Strongman Eddie Hall when he crushed a 675-lb deadlift using fake weights two months ago.
Ronnie Coleman Puts Jesse James West Through His Most Intense Chest Workout
In a recent YouTube video, Ronnie Coleman mentored Jesse James West through his most intense chest workout five days out of West’s bodybuilding contest.
“Today, we’re going to see if I could survive his most intense chest workout,” said West. “What’s the secret to a big chest?”
“Heavy lifting,” said Coleman.
The chest workout included:
Flat Bench Press
Incline Bench Press/Barbell
Dumbbell Chest Press
Dumbbell Chest Fly
Seated dumbbell curls
They trained at Coleman’s famous gym where he’s trained for over 33 years. Coleman recalled the 800-lb deadlift he recorded as the most memorable lift from his days of competition.
Coleman revealed he’d train lighter one week out from a contest. He’d use both barbells and dumbbells, reserving a day for each. He listed the flat bench as his favorite chest exercise. He trains for 45 minutes every day. Also, Coleman carb-depleted and carb-ed up for Mr. Olympia contests and ate 600 grams of protein a day.
West is gearing up for a bodybuilding contest. He partnered with four-time Men’s Physique Olympia champion Jeremy Buendia for a brutal shoulders workout to get ready for the show last week. Meanwhile, Ronnie Coleman announced his partnership with Panatta Gym Equipment to build a unique gym earlier this week.
Being under a week away from his bodybuilding show, West couldn’t have asked for a better mentor than Coleman to get him ready for contest day.
RELATED: Ronnie Coleman Criticizes His ‘Horrible’ Olympia-Winning Physique in Throwback Photo with Jay Cutler
You can watch the full video below:
Published: 18 July, 2023 | 6:37 PM EDT
Nick Walker Reveals Secret to Building a Huge Chest in Push-Day Workout
American bodybuilder Nick Walker has emerged as a major force in the Men’s Open division over the last few years. He’s gained a lot of hype based on his freakish muscularity and strong performances. In a recent video uploaded on YouTube, Walker shared his secrets to growing a huge chest.
Nick Walker first gained attention for his crazy muscle mass, size, and conditioning after dominating the competition at the 2021 New York Pro. He followed up by taking home the top prize at the 2021 Arnold Classic and concluded one of the most impressive rookie seasons with a fifth-place finish at the Mr. Olympia. In 2022, Walker made significant improvements in the off-season and returned stronger than ever at the Mr. Olympia, where he took third place.
Walker was last seen in action at the 2023 Arnold Classic four months ago. He brought a massive physique but missed out on gold to Samson Dauda in a close-fought battle. Following the show, Walker opened up on the changes he made to his training and structure. He also made the case for himself to have placed runner-up at the 2022 Mr. Olympia instead of Derek Lunsford.
‘The Mutant’ offered his morning cardio routine, supplementation, and diet two months ago. He revealed he weighed 283 pounds and laid out a green shake he’s utilizing to improve gut health. Then, Walker smashed past a brutal push-day workout where he stressed the importance of not reaching muscle failure in training last month.
Nick Walker joined forces with fitness sensation Tristyn Lee and Jared Feather for a grueling back-day workout three weeks ago. Walker provided tips on maximizing volume training for the best results.
The fan-favorite faced backlash on an epic body transformation snap he posted on his social media over two weeks ago. While some were in awe of the massive amounts of muscle he put on his frame, others criticized him for allegedly overusing steroids to get there.
Walker gave his breakdown of the upcoming 2023 Mr. Olympia two weeks ago. He backed 2022 Mr. Olympia Hadi Choopan, Derek Lunsford, Samson Dauda, Hunter Labrada, and himself to form the top five and counted out the chances of Andrew Jacked and former two-time champion Mamdouh ‘Big Ramy’ Elssbiay.
Nick Walker Builds Massive Chest in Push-Day Workout
In a recent YouTube video, Nick Walker worked on his chest while crushing a push-day workout.
Incline Dumbbell Chest Press
He started with incline dumbbell chest presses using 130-pound dumbbells and explained why it’s important to choose the right weight for performing slow and controlled reps.
“I will dumbbell press the 130s,” said Walker. “I could probably go a lot higher but there is really no need for me to try and ego lift. I’ve done all that in my earlier days, 170s, 180s, 200, 225s for that matter. Problem was everything had a bump on my chest. So, I lowered the weight. I go from 100 to 120s, 140 doesn’t feel good. I really bring it down as far as I can, stretch the chest, slightly pause, and explode up and when I explode up I squeeze and act like I’m bringing my elbows together. That is one thing I don’t see people doing. They just kind of *go half range* which yeah creates stimulus I’m sure it works to a degree but get the most out of the exercise. All the way stretch, slight pause, even in the stretch is also very most beneficial and actually squeeze at the top. So, all the way down, pause, come up, pretend like you’re forcing your elbows together and squeeze the dumbbells, slow negatives.”
For Walker, focusing on the stretch and the squeeze is the most important part of a rep.
“It’s all about the stretch and the squeeze, contracting the muscle throughout every rep. make every rep count. I feel like ever since I started doing this, my chest has progressed tremendously.”
Hammer Strength Chest Press Machine
Walker got some work in on the chest press machine using a full range of motion and slow negatives. While he didn’t offer specific tips for the exercise, he followed his usual principle of controlling the movement and not lifting to satisfy your ego.
Chest Dip Machine
Walker ranked the chest dip machine as one of the more difficult exercises to perform on push days. He believes using body weight should do the job on the movement and that there’s no need to add any additional weight unless it’s the first exercise of the training regimen.
“This will f**k you up. Again, just another cue, all the way down and stretch. Come all the way up and squeeze it. You don’t need weight with this. If I started with this, yeah probably but this is the last movement for chest. You don’t need weight, focus on just contracting.”
Pec Deck Fly Machine
Nick Walker offered a tip on improving chest muscle development by placing your elbows outwards to get a bigger contraction.
“The secret to getting a big chest is on the elbows. Example, especially on the pec deck, you see people take it and *do a limited range of motion* like they try to hug a bear. There’s been many people that say that. Yes, it works to a degree but it’s in the elbow where you want to *bring them out* watch the difference, no contraction before and when I bring out with the elbows, big contraction. Stretch, contract, you almost want to close the elbows together. At least imagine it. The contraction will feel a lot bigger doing this than this. So that is one of my tips to building a bigger chest.”
Dumbbell Lateral Raises
Although the push day workout was more focused on the chest, Walker made sure to get a shoulder exercise in with dumbbell lateral raises before moving on to the triceps. He recommended bringing the weight all the way up and avoiding the use of traps while performing the movement.
“This day is specifically more chest. I’ll duo one shoulder movement which usually is side laterals and then I’ll move onto triceps.”
“It’s not your normal side lateral here. You come all the way up. Basically, you’re going to hit all the side delt but you won’t incorporate trap, which is fine, not the biggest issue but I just like it better because I feel like I can hit the delt harder than stopping here. I get a bigger pump and I’ve noticed massive improvements in my delts doing it this way.”
Cable Pushdown
Next, Walker did the cable pushdown as the first exercise of the regimen targeting mainly the triceps.
Seated Dip Machine
Walker reiterated the benefits of controlling the full movement and choosing a weight that you can properly squeeze and stretch the muscle with for optimal results. He also revealed he got the most gains in his arms using a rep range of 12 to 15.
“Don’t ego lift. Especially with this, if you do it right, it allows you to bring your elbows back and get a full stretch. Then it goes down for you in that type of motion and you can lock out and squeeze. That’s it. It’s the same like a pushdown you want to get the stretch at the very top holding and then control it. I do find with a higher rep the arms grow a little better. No less than 10 but I would say even no more than 20. Best range for arms for me to grow was like 12 to 15ish. You stay in that range, you’ll grow.
Machine Triceps Extension
Walker concluded his session with machine triceps extension, which is the one exercise he likes to go heavy on. He racked the full weight set as he believes the movement feels lighter than others.
“On this machine, I pretty much contradicted and racked the whole thing but anyone who has used this machine understands it’s not that heavy so it’s okay. I’m doing like 15 to 20 reps perfect control, even a pause at the bottom, slow down. It’s a great machine just a little light.”
Overall, the workout included:
Incline Dumbbell Chest Press
Hammer Strength Chest Press Machine
Chest Dip Machine
Dumbbell Lateral Raises
Cable Pushdown
Seated Dip Machine
Machine Triceps Extension
‘Stop ego lifting!’: Walker reveals the secret to growing a full chest
Walker highlighted the importance of proper technique and not trying to lift too heavy.
“The secret to growing a big chest, which primarily is the secret to growing a big anything is stop ego lifting. Stop thinking you can come up here and be macho man, control the weight, control the eccentrics, and explode up, contract that muscle as hard as you can. That’s what makes it grow.”
Nick Walker gives prep update 17 weeks out from the 2023 Mr. Olympia
Nick Walker shared updates on his progress 17 weeks out of the Olympia.
“Today, we’re going to be doing a push day,” said Walker. “This will be primarily for my chest. We are about 17 weeks out from the Olympia now and not too much has changed. We did lower the foods a little bit, increased cardio a bit, baby steeps that’s why we do long preps, just ease the body into it so we don’t have to rush and come all the way down. Goal is by the time we hit three to four weeks out, we’re going to pull back a little bit, let the body rest, recover, come back to life a little more.
“Overall, training’s been really good, strength still going up, food is still relatively high, no reason to be low right now, and cardio is good.”
Nick Walker is confident Hadi Choopan would not retain his title at the 2023 Mr. Olympia later this year. He plans to assert himself first and expects a fierce showdown with Derek Lunsford on stage.
Walker also provided tips on growing huge quads while crushing a lower body workout last week. Then, he gave his take on the game plan he was devising for Mr. Olympia. Based on the latest update, Walker is leaving no stone unturned in his pursuit of Olympia glory.
RELATED: Nick Walker Signals Intensity Shift in Training/PEDs for 2023 Mr. Olympia: ‘Growing Now, Strength is Up’
You can watch the full video below:
Published: 15 July, 2023 | 9:21 AM EDT
Dorian Yates Shares Essential Chest Exercises He Used to Grow Into 6x Mr. Olympia
Legendary bodybuilder Dorian Yates carved out his own space in the sport with unconventional training methods and a massive physique. He reached the highest heights as a pro and keeps stellar level of fitness post-retirement. In a recent post made on Instagram, Yates shared his staple chest workout exercises that helped him win Mr. Olympia.
Dorian Yates stood out from the competition as a Men’s Open competitor with his impressive muscle mass, size, definition, and stellar back development. He emerged as a budding prospect from the UK who took silver in his maiden Mr. Olympia appearance in 1991.
After the exit of eight-time champion Lee Haney, Dorian came back with a vengeance and secured the coveted Sandow trophy at the 1992 Mr. Olympia. He proved to be a dominant champion who racked up six Mr. Olympia titles in a row, essentially going undefeated from 1992-1997, and stepped away after his final win in 1997.
Following his retirement, Yates continued to train regularly and promotes a healthy lifestyle. He often shares his decades of wisdom with fans so they too can level up their physiques. He revealed barbell rows with an underhand grip as his favorite exercise to craft a wide and thick back earlier this year. Then, he detailed tips on how to properly perform lat pulldowns to optimize back gains. He stressed the importance of pulling with your elbows to take the load off your biceps.
Dorian Yates / Instagram
During his career, Dorian Yates went against the grain in training philosophy. While many bodybuilders utilized the traditional regimen of working out for a set number of reps and sets, he pushed himself to near failure in every training session. ‘The Shadow’ offered some valuable high-intensity training (HIT) strategies to maximize the gains two months ago. He recommended using HIT training to push through any points of stalled progress.
Yates advocated for performing hamstring curls to boost muscle growth in the lower-body weeks ago. He focused on the need to use a full range of motion while performing each rep in a controlled manner with a slow negative. He followed up by revealing his training, steroid cycles, and diet while in prep for competition and talked about using TRT (testosterone replacement therapy) after hanging up his posing trunks.
Dorian Yates shares staple chest workout exercises
In a recent Instagram post, Dorian Yates shared some of his staple chest workout exercises that helped him win six Mr. Olympia titles.
He listed decline barbell bench presses, incline presses, and Smith machine presses along with the use of rest-pause reps
“Decline barbell bench press was a staple in my routine, roughly up until 1992
,” he wrote. “After this, I switched to more incline presses and didn’t really go back to decline.
I did do quite a lot of incline smith machine presses and felt a great connection with this exercise. It’s a fixed plane of motion and you can really put a lot of emphasis on your chest here. It’s safer to go to and beyond failure too, especially with rest pause reps where you’d rack the bar and take a few deep breaths, then aim for an extra one or two reps.”
Yates also shared that incline dumbbell flyes on a low incline, incline barbell press, and dumbbell shoulder press are a part of his go-to routine.
“
Incline dumbbell flyes was another tremendous exercise that I did consistently, working up to over 50kg dumbbells! But I always did this on a low incline, about 30 degrees as this puts the chest at the forefront and helps to minimise the delt involvement. I also later did a lot of incline barbell press, you can see the footage in Blood & Guts!
I was pretty much forced to utilise the smith machine for shoulder pressing near the start of my Olympia reign.
“My training partners in the early 90s, usually Kenny and @paulbaxendale, often had a challenge to pass the giant 160lb dumbbells up to me and it was a struggle to get them into position. I scrapped dumbbell shoulder press in favour of the smith machine for shoulder press and this was a lot easier to not only set up, but to go to failure too.
It’s about making adjustments to your training and trial & error… it’s all part of the process.”
Dorian Yates argued that squats are not necessary to build muscle while laying out his four-times-a-week training plan for Mr. Olympia contests last month. He underwent stem cell treatment for his injuries and reported positive updates. Then, he gave fans a look into his two-exercise ab workout routine two weeks ago.
RELATED: Jay Cutler, Milos Sarcev Talk Fantasy Battles: Jay vs Dorian Yates, Phil Heath vs. Ronnie Coleman
His latest offering provides insight into the high-quality training methods of a Mr. Olympia and will inspire fitness enthusiasts to incorporate them into their routines.
Published: 21 June, 2023 | 10:22 PM EDT
Nick Walker Crushes Push Day Workout, Emphasizes The Value of Avoiding Muscle Failure in Workouts
The gap between Nick Walker and Mr. Olympia title is narrowing each passing year. Having made it into the top three at the 2022 Olympia, Walker now trains to snatch it from reigning Mr. Olympia Hadi Choopan and recently went through a chest, shoulder and triceps workout as a part of this effort.
America’s own Nick Walker competes in the Men’s Open division of the IFBB Pro League. In a short span of three years, the 28-year-old has emerged to be a top Olympia contender. His resume includes impressive performances in six Pro bodybuilding shows. He holds dominant wins at the 2021 New York Pro and the 2021 Arnold Classic. The two Olympia appearances saw him secure fifth and third place finishes at the 2021 and the 2022 Olympia, respectively.
Making a quick turnaround after the 2022 Olympia, Nick Walker attempted to bring home the second Arnold Classic title in 2023. Walker was a massive favorite heading into the show. Experts in the bodybuilding community expected challengers like Andrew Jacked, Shaun Clarida and Samson Dauda to present a formidable challenge but rallied behind Walker to secure the win anyway. However, British bodybuilder Samson Dauda emerged as a dark horse and snatched the win from Walker after a neck-and-neck competition.
Nick Walker / Instagram
Although The Mutant had to be content with a runner-up finish, many people contested the result and opined that Walker deserved the judges’ nod. But he moved on from the argument quickly and started focusing his energies on improving the physique further to leave no doubt in judges’ minds the next time around.
As a part of his quest to win the Mr. Olympia title, Walker recently went through an off-season chest and triceps workout. So let’s check out how the 2021 Arnold Classic winner is pushing the limits to be the next Mr. Olympia.
Nick Walker goes through a push day workout
Pec Deck Flye
Nick Walker started the training session with pec deck flyes. Flye, an effective chest isolation movement, helps build adduction strength of the upper body. Additionally, the pec deck flye ranks high in terms of pectoral muscle activation, losing only to the bench press. As a result, it is a great exercise for achieving hypertrophy.
Walker stated that the angle of the machine used in this workout was slightly different, which presumably helped with muscle activation. The Mutant performed a couple of warm-up sets of this exercise and followed them up with two top sets to direct the blood into the chest. He stated that he does not need to push to failure every single time and only pushes to failure once in a while. Walker said:
“I have the size already so training to failure is good once in a while. But I’m also here for longevity. So doing an extra set of something rather than pushing one set to ultimate failure… Sometimes this isn’t a bad thing.”
He added:
“I still believe in training to failure. But I think utilizing reps from the reserve can also be beneficial in terms of growth. Because I feel like sometimes if you push the body too much and train to failure too often, you’re just fatiguing the body more… Not necessarily giving the rest your body truly needs, which is where reps in reserve come to play where instead of doing one or two sets to failure maybe do three sets of 12. But the reps… This is where you have to be really in tune with the muscle.”
Even though this method is less fatiguing, Walker feels it can lead to more growth. Following this, he took the first heavy compound exercise of the day.
Incline Dumbbell Press
Incline movements emphasize the clavicular head of the pectoralis major muscle and help build the upper chest by giving it a more fuller look. Walker took to the incline dumbbell press next and annihilated a few good sets. He started with the 40 lbs dumbbells for the warm-up set and slowly worked his way up, performing eight to ten rep in each set. Walker made sure that he performed the eccentric phase of each movement with really slow and controlled motion to keep the muscles under tension for a longer duration.
Machine Chest Press
After working with the free weights for the previous exercise, the New Jersey native jumped into the machine chest press. Weights on the machine move along a fixed trajectory and hence eliminate the need to control the weights. This results in overall reduced chances of injury.
The machine chest press served as the final chest exercise in Walker’s routine as he got a few sets of the exercise under his belt and shifted the focus on other muscle groups.
Lateral Raise – Machine and Cable
After wrapping up the chest routine, the 2021 Arnold Classic winner took up the shoulder exercises and performed machine lateral raises to work the medial deltoids. He cranked out 2 sets of 15 reps of the exercise on a machine.
Nick Walker’s shoulder routine typically consists of only medial and anterior deltoid exercises. For him, posterior deltoids deserve a place in the back workout. Walker explained:
“I normally always do two side delt exercises but I might start incorporating like maybe one press, one side or one side and one front. And I just think about side delts – they can never be too big in my opinion. I like to keep rear delts with back now. To me, I just feel like rear delts could be part of shoulders so if you train with shoulders, completely fine in my opinion. But for me it’s part of back.”
The Mutant then moved on to the cable machine variation of the same. Cable machines keep the muscles under tension throughout the range of motion and help bring about hypertrophy more effectively. While doing the lateral raises, Walker raises his hands higher than usual. Explaining the logic behind this, he said:
“I don’t really train the traps directly because I do feel like doing the side laterals really high, even though it really targets the side laterals really well, I do think no matter what, you’re going to engage a little bit of traps in there. So I really don’t think I need to directly hit traps.”
After pushing through a few sets of cable lateral raises next, Walker took to the final exercise of the day.
Smith Machine Skull Crushers
With chest and shoulder exercises in the books, it was time for the New Jersey native to target the next important muscle group for pushing – triceps. Walker first performed the skull crushers on a Smith machine to emphasize on the xx head of the triceps and then jumped into the final exercise of the day.
Machine Overhead Triceps Extensions
Walker wrapped up the training session with this exercise. Overhead triceps extensions work the muscles from a stretched position as well as a different angle. Hence they help emphasize the long head of triceps.
Walker did a few sets of the exercise with furious intensity to add the final bit of stimulus to the muscles and called it a day in the gym.
Overall, the workout consisted of:
Nick Walker has made tremendous progress in his career so far. When the 2023 Olympia weekend kicks off, Derek Lunsford and reigning champion Hadi Choopan will probably be the only competitors Standing in Walker’s way if he continues to train with similar intensity in the months to come. Whether he can get past them or not depends solely on his drive to push the limits of his body.
You can watch the full workout video here, courtesy of Nick Walker’s personal YouTube channel:
More on Push Day:
Published: 16 June, 2023 | 10:57 AM EDT
Charles Glass Shares ‘German Volume Training’ Lesson for ‘Maximum’ Chest Muscle Growth
As a former gymnast, engineer, and bodybuilder, Charles Glass has a unique understanding of human anatomy. In a recent video on his YouTube channel, Glass discussed German volume training which commonly practices 10 sets of 10 reps on three exercises.
Generous with his wisdom, Charles Glass has made a career out of helping people inside the gym. Whether it’s assisting a legendary four-time Arnold Classic winner like Flex Wheeler, a Bikini International Champion or just helping an average gym-goer, his understanding of body mechanics makes him an invaluable resource to the fitness and bodybuilding communities.
Charles is known for his ability to teach fitness education. He has taken part in numerous training demonstrations designed for muscle growth, such as the back and shoulders but also detailed an array of other workouts that focus on areas such as the calves, triceps, and abs.
Charles Glass / Instagram
Sometimes, it’s just about achieving a slimmer waist, and Glass has answers for that too. In his latest undertaking, Glass shared a ‘German Volume’ training routine for maximizing chest muscle growth.
Charles Glass Shows How To Build Chest Using ‘German Volume Training’
With this particular strategy, Charles Glass says he always employs 10 sets of 10 reps on three different exercises.
“German volume training. Which is 10 sets of 10 on three exercises. So, I’m going to use these three,” said Charles Glass. “Once in a while [I deploy this strategy], I wouldn’t do it every time. That’s preference [the wrist wraps]. Me, I like to wear them, it strengthens me and reminds me to keep my wrists tight.”
Aside from training, Glass has also taken aim at counterfeit drugs and fake steroids. He believes the problem has gotten much worse since the 1990s. Moreover, he said competitors need to practice caution because these fake substances can cause considerable damage to health.
Charles Glass isn’t the only seasoned pro who has pointed out steroid use in the IFBB Pro League. Popular 1990s Open bodybuilder Rich Gaspari tackled the subject as well. In a Fitness, Fame & Fortune podcast, Gaspari highlighted that current dosages are ‘way higher’ than what was used during his time on stage.
Other veterans of the sport, such as eight-time Mr. Olympia Lee Haney have said athletes are 60 pounds overweight on stage because they’re pushing too much food. Haney explained that athletes used to fuel their bodies with healthier foods but now resort to ‘garbage’ like cheese and bacon.
Despite his busy schedule, Glass continues to give back to the sport. He’s an asset to anyone willing to learn from the techniques he developed after decades of grinding inside the gym.
RELATED: Godfather of Bodybuilding Charles Glass Shares A Push-Up Hack to Build Chest Muscles
Watch the full video from Charles Glass’ YouTube channel below:
Published: 9 June, 2023 | 2:08 PM EDT
Jay Cutler Shares Keys for Building a Full Chest & Top 3 Movements for Monster Delts
Legendary bodybuilder Jay Cutler ruled the roost during his Men’s Open pro career. Although he hung up his posing trunks years ago, he still stays connected with the bodybuilding community. In recent videos uploaded on YouTube, Cutler shared the keys to building a full chest. In addition, he offered his three favorite movements for developing monster delts.
Jay Cutler dominated the Men’s Open class with freakish muscle mass, size, and conditioning. He enjoyed a successful career that saw him win three Arnold Classic titles and four Mr. Olympias. He’s credited for sharing one of the fiercest rivalries in the sport against fellow bodybuilding icon Ronnie Coleman, whom he dethroned for his maiden Sandow trophy in 2006. He decided to move on from competition after a final sixth-place finish at the 2013 Mr. Olympia.
Cutler lends his voice to the trending topics of bodybuilding. In March 2023, Cutler weighed in on the results of the 2023 Arnold Classic, where Samson Dauda won the title in a close-fought contest. Cutler believes the competition was razor-thin and any of the top four could have got the nod. With the rise of more aesthetic contenders in the Open, Cutler sees a bright future ahead for the division.
Cutler has not lost his passion for working out. He continues to train regularly and is working on improving his physique for the ‘Fit for 50’ body transformation challenge. He gave fans a look into his preparations with an insanely shredded physique update weeks ago. Then, he laid out his training/diet philosophy post-retirement and disclosed his plan to stick to TRT (testosterone replacement therapy).
Jay Cutler pushed back on the misrepresentation of steroid users in mainstream media recently. He also gave his take on whether Dwayne ‘The Rock’ Johnson was natural. Looking closely, Jay theorized The Rock was likely using TRT to maintain his insane muscularity.
Earlier this month, Cutler offered the high-protein diet he was using for the transformation challenge. He also opened up about his ambitions to improve certain parts of his body, such as his legs, biceps, and lats.
Jay Cutler shares keys for building a full chest
In a recent YouTube clip, Jay Cutler shared some crucial tips for filling out a stubborn chest. He highlighted the importance of isolation movements and concentrating during reps to get the best results.
“My most stubborn muscle to overcome was my chest,” said Cutler. “Now, I had really wide shoulders so my shoulders took the place of a lot of my pressing moment so I had a chest that started from the bottom and ended halfway up. I had to focus really on a lot of dumbbell work, really concentration. I mean pushups can be a great exercise to stimulate your pecs.
“But at the same time remember focus on your repetitions, stick to your incline movements and sometimes those isolateral movements where you’re doing one side at a time can be very beneficial to developing the full chest look.”
Cutler shares 3 exercises for monster delts
The 49-year-old offered three of his favorite exercises that helped him build some of the biggest shoulders in bodybuilding.
“Top three delt movements,” said Cutler. “I had some of the biggest delts in bodybuilding when I was at my reign for Mr. Olympia. So I always was focused on number one, my rear delts movement. So my rear cables, crossovers was my go-to exercise. I also did the bent-over lateral dumbbell movement which was very great for developing the shoulders.
“But we can’t get away from the most important, which is the seated side lateral raise, which will give you that huge cap in the delts. You guys want to walk around and go sideways through the door, make sure you do these three movements.”
Jay Cutler provided a quad-stomp-inspired lower-body training routine a week ago. He plans to cut down his body fat to the 6-8% range by the end of the year. He followed that up with an unreal physique update showing off his latest progress.
You can watch the full videos below.
RELATED: Jay Cutler: “Since Ronnie Coleman Stepped Away, I Don’t Know If Anyone Has Come Close to His Physique”
Published: 18 May, 2023 | 12:03 AM EDT
Dexter Jackson Maintains Herculean Chest With This Training Routine
Veteran bodybuilder Dexter Jackson has transformed his physique into a lean and athletic one from the heavily muscled Mr. Olympia body in recent years. He is now sharing the training regimen that helps him stay in shape at 54. Recently, Blade posted a video of his chest training session on YouTube.
Jackson is a retired IFBB Pro bodybuilder from the USA that competed in the Men’s Open division of the IFBB Pro League. In a career spanning over two and a half decades, he has won several Pro shows including the prestigious Mr. Olympia competition. Jackson hovered around the top three space for a long stretch of his bodybuilding career and gave dominant Mr. Olympia champions like Ronnie Coleman and Jay Cutler a run for their money.
Dexter’s sole Mr. Olympia win came in 2008 when he dethroned 4-time Mr. Olympia Jay Cutler. Apart from that, he has secured the Arnold Classic title a whopping five times in 2005, 2006, 2008, 2013, and 2015.
Since retiring from the sport after a ninth place finish at the 2020 Olympia, Blade has been prioritizing health and shed a significant amount of muscle mass in favor of long term health. Arthritis of the back was keeping him from going hard in the gym for a while. However, the Jacksonville native is now able to lift heavy after receiving stem cell therapy in Columbia a few weeks ago.
The former Mr. Olympia is active on social media and gives insights into his training routine through workout videos. Recently, he familiarized the followers with his chest training routine. So let’s check out which exercises help Dexter Jackson look lean and mean at 54.
Dexter Jackson’s Chest Training Circuit
Jackson is slowly increasing the amount of weight in his exercises after the stem cell therapy. Additionally, he has inclined more towards machine exercises off late to take the stress off the joints. The 54-year-old’s chest workout is an efficient combination of pressing and flying movements for complete development. He likes to keep the rep range between eight to twelve but ends up doing ten reps on most of the exercises.
Hammer Strength Iso Flat Bench Press
Jackson’s chest training circuit starts with this compound exercise on the plate-loaded machine. The exercise primarily targets the pectoralis major, anterior deltoids, and triceps muscles. Both arms and weight stacks of an iso-lateral machine move independently, which helps eliminate strength imbalances.
Machine chest press activates only about 79 percent of muscles compared to the bench press, which is ranks at the absolute top. However, chest press machines provide a much more stable environment. Also, they reduce overall workout time as the setup does not require elaborate preparation.
Additionally, studies have found that machine and free-weight exercises are equally effective in increasing muscle thickness and strength over long periods of time.
Jackson performs 4 sets of iso flat bench press with incrementally heavier weights and takes up the second and final pressing exercise of the day.
Machine Incline Chest Press
Incline chest press targets the clavicular head of the pectoralis major muscles, commonly known as the upper pecs. As per popular belief, an incline in the bench angle helps emphasize the upper pecs more than the other parts of the pectoralis major muscles. However, there is conclusive evidence which shows that the upper pecs experience higher muscle activity when the bench is inclined at an angle of 30 degrees. Additionally, incline press also increases anterior deltoid engagement.
Dexter Jackson performs four sets of incline chest press maintaining a ten rep range. After finishing with the exercise for filming the video, he spoke about the effects of competitive bodybuilding training on his joint health and what he did to prevent further deterioration. Jackson said:
“All the free weight stuff with heavy weights that I used to do, really really tore my joints up. So if you guys got joint pain and you’re looking to ease the pain, make sure you try and do some more Machine work. That’ll take a lot of stress off the joints versus free weight.”
Following this, he took to flyes and performed two variations of machine flyes.
Arsenal Strength Incline Flyes
While chest press improves the pushing strength of the upper body muscles, flyes contribute significantly towards developing the adduction ability of the upper body. Although flyes come nowhere close to the chest press in terms of pectoral, triceps, and anterior deltoid muscle activation, they stimulate biceps brachii to a far greater degree. Jackson performs the arsenal strength incline flyes maintaining a similar rep range of ten for four reps and moves on to the final exercise of the day.
Decline Cable Flyes
The 54-year-old performs four more sets of standing decline cable flyes. This exercise adds the final bit of stimulus to the chest muscles. It is an isolation movement that distributes the load evenly throughout the range of motion. Decline cable flyes serve as the fisher to Dexter Jackson’s training routine. He wraps up the training session after pushing through this exercise.
The chest training circuit follows this exercises sequence and rep range:
Hammer strength Iso Flat Bench Press (4 sets of 10 reps)
Machine Incline Chest Press (4 sets of 10 reps)
Arsenal Strength Incline Flyes (4 sets of 10 reps)
Decline Cable Flyes (4 sets of 10 reps)
Dexter Jackson has set a positive example for the young bodybuilders to follow when they eventually walk away from the sport. His admission about transitioning to machines to preserve joints, downsizing to a more normal human size and revelations about PED use will certainly help others realize the need to make changes in time.
You can watch the full workout video here, courtesy of Dexter Jackson’s personal YouTube channel:
References
Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
Schwanbeck, Shane R.1; Cornish, Stephen M.2; Barss, Trevor3,4,5; Chilibeck, Philip D.1. Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of Strength and Conditioning Research 34(7):p 1851-1859, July 2020. | DOI: 10.1519/JSC.0000000000003349
Top 3 Most Effective Chest Exercises (Solely funded by a grant from American Council of Exercise) (Authors – Whitnee Schankee, John P. Porcari, Emmanuel Felix, Charles Hendrix and Carl Foster)
Published: 17 May, 2023 | 10:48 AM EDT
Michal Krizo Builds Shredded Chest And Shoulders Six Weeks Out
Michal Krizo is all set to dominate the 2023 competitive season with a massively improved physique. The Slovakian mass monster recently tackled a shoulder and chest workout. Interestingly, he also named the show he will next compete in.
Michal Krizo grabbed the imagination of the bodybuilding community because of his muscular physique and insane size. After dominating the competition in the IFBB Elite Pro League for years, he decided to switch over to the NPC in late 2021 to kick start the Olympia campaign. He soon turned into a hot prospect as bodybuilding experts like4-time Mr. Olympia Jay Cutler spoke highly about his chances in the Men’s Open division.
Krizo earned the IFBB Pro Card with a clean victory at the 2022 Amateur Olympia Italy. He returned after a few weeks to compete at the 2022 EVLS Prague Pro and emerged victorious, earning a direct qualification to the 2022 Mr. Olympia.
In spite of a win, the 32-year-old was heavily scrutinized for the lackluster conditioning. However, he continued to push himself day after day. Although he brought a much improved physique to the Olympia contest, Krizo failed to break into the top tier of the division and had to be content with the 12th place finish on the grandest stage of bodybuilding.
Having gained the experience and knowledge of his own limitations, Krizo is busy sculpting his physique the right way for taking on the big names in 2023. His recent chest and shoulder workout was a part of this effort and Krizo went through some heavy exercises with grit and determination of a champion six weeks out of the show. So let’s take a closer look at the proceedings of this training session and hear from Krizo about his next show.
Michal Krizo’s Chest and Shoulder Workout
Incline Barbell Bench Press
The Slovak’s training began with incline barbell bench press. This compound movement works all the pushing muscles in the upper body. However, the incline position puts more emphasis on the clavicular head of the pectoral muscles or simply put, the upper pecs. Krizo did a few solid sets of the exercise using the progressive overload principle and took up a shoulder exercise next.
Cable Front Raises
This anterior deltoid movement followed next and the 2022 EVLS Prague Pro winner used a rope attachment to do it. Cable machine variations of exercises keep the muscles under tension for a longer duration and help bring about hypertrophy. After doing a few sets with slow and controlled motion, the Slovakian bodybuilder jumped into a free weight exercise next.
Flat Bench Dumbbell Chest Flyes
Building the adduction strength of the upper body muscles is as important as building the pushing strength. This is where chest flyes come into play. The next exercise in Krizo’s training session was the flat bench dumbbell fly. He cranked out some meaningful sets of the exercise using incrementally heavier dumbbells.
Dumbbell Lateral Raises
The 32-year-old bodybuilder continued the work in the dumbbell segment and got a few sets of dumbbell lateral raises under his belt. This exercise focuses on the lateral/medial deltoid muscles.
Machine Chest Press
After working the chest and shoulders with free weight movements for the most part, the rising contender called a stop to the workout with the machine chest press. He did the exercise on a plate-loaded machine. After cranking out a few sets with controlled movements, the 2022 EVLS Prague Pro winner wrapped up the training session.
Overall, the workout consisted of following exercises:
2023 Empro Classic Pro Spain to Mark his Return
In a physique update a couple of weeks ago, Michal Krizo had hinted at competing at a surprise contest in eight weeks. However, he had not revealed the details of the contest. At the end of his chest and shoulders workout, the Slovak stated that he will return to the stage at the 2023 IFBB Pro League Empro Classic Pro Spain.
“Michal Krizo, when are you competing next?” The videographer asked Krizo.
“In Spain… Empro Classic…” Krizo replied.
The event is an Olympia qualifier and it will take place on June 18, 2023. While the 2022 edition of the show did not have the Men’s Open competition, this year will be a different story. Competitors from Men’s Open, Classic Physique, Women’s Physique, Figure, Bikini, and Wellness categories will attempt to take home the Empro Classic trophy.
Krizo’s rise in the Men’s Open division has been quick as he made his Olympia debut within six months of earning the IFBB Pro card. If he wins the Empro Classic Pro and secures a direct qualification to the 2023 Olympia, he can dedicate sufficient time to improve his physique and break into the top echelons of the division this competitive season.
You can watch the full workout video here, courtesy of Michal Krizo’s personal YouTube channel:
Published: 12 May, 2023 | 9:11 AM EDT
The Rock Shares Effective High-Volume Chest & Back Workout
Multi-talented entertainer Dwayne ‘The Rock’ Johnson is known for his insane work ethic and being the hardest worker in the room. Although he maintains a packed schedule, he never shorts himself of a gym visit. In a recent Instagram post, Johnson shared an effective high-volume workout routine targeting the chest and back.
The Rock first rose to prominence for his athletic abilities as a professional wrestler under the WWF/WWE banner. He emerged as one of the most successful acts of the infamous Attitude Era alongside fellow standouts like Stone Cold Steve Austin. His charismatic personality combined with a fan-favorite gimmick helped elevate his popularity, which eventually led to his venture into Hollywood.
The Rock has taken part in several blockbuster hits in the movie industry, including The Scorpion King (2002), Hercules (2014), and more. Besides his work, Johnson boasts a monstrous build and frequently gives insight into his training, often done at his own gym called Iron Paradise.
In Nov. 2022, The Rock laid out a heavy lower body workout meant to be used as a finisher toward the end of a leg day training session. As popular as Johnson is for his intense workouts, he’s also renowned for his decadent cheat meals. Fitness influencer Will Tennyson tried some of his most epic cheat meals for five weeks and was left stunned by the results.
Johnson has been accused of steroid use. While he denied using gear, some are not fully convinced. After the exposé of Liver King, UFC color commentator Joe Rogan called on Johnson to admit his alleged use of steroids. Fitness sensation Bradley Martyn supported Johnson for avoiding the topic altogether instead of vehemently denying it like Liver King.
Earlier this year, The Rock provided a tough squat variation to build muscle in the legs. He performed four massive sets of the exercise in a late-night workout session. He laid out a challenging upper body workout to maximize chest and back pumps weeks later. Then, he offered a grueling superset for leg day training and a brutal back workout routine for calorie burning.
The Rock shares effective high-volume chest & back workout
In a recent Instagram post, The Rock shared an effective upper body training routine using high volume.
“Saturday back/chest training, keeping volume high,” wrote The Rock.
Close grip cable row.
4 sets. 20 reps.
* on 20th rep, deep stretch at the bottom and hold/squeeze for 5 sec.
“It’s a bitch but very effective.”
The Rock detailed the importance of using controlled reps to optimize gains in a chest and back workout update last month. He followed it up with a taxing core training session designed to build strength and add muscle as well.
RELATED: The Rock Teams Up with NFL’s Aaron Donald for Brutal Workout At LA Rams Gym
Johnson’s latest training routine could be a valuable addition for those looking to enhance their upper bodies.
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Published: 12 May, 2023 | 12:30 AM EDT
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