The Most Effective Science-Based Chest & Back Workout (Full Upper Body) | Science Applied

Summary

In this episode of the 'Science of Playa de Series,' the focus is on a chest and back upper body workout, designed as part of a new upper lower split training program. The video outlines a detailed workout routine starting with bench press and progressing through various exercises like weighted pull-ups, barbell floor press, unilateral cable rows, and isolation work for biceps and triceps. Emphasizing explosive power and controlled reps, the program aims to build size and strength, with a suggested progression for a four-day upper lower split suitable for beginners to intermediate lifters.

Takeaways

• 💪 This video is part of a series focusing on upper body workouts, specifically targeting the chest and back muscles.
• 🏋️‍♂️ The workout is designed for day four of a new upper/lower split program, aiming to increase size and strength.
• 📈 The bench press is emphasized as a key exercise for chest development, with a progression from 3 sets of 6 reps to 8 reps over four weeks.
• 🔥 Explosive power is recommended for the bench press to maximize strength gains, with a focus on lifting the bar with maximum speed.
• 🤸‍♂️ Weighted wide grip pull-ups with forced negatives are included to enhance hypertrophy, targeting the lats and promoting mind-muscle connection.
• 🏋️‍♀️ The barbell floor press is highlighted as an underrated exercise for pushing muscles, particularly for triceps development.
• 📉 Unilateral cable rows are advised to address strength and size imbalances, ensuring balanced back development.
• 🏋️‍♂️ Arnold presses are recommended for a comprehensive shoulder workout, engaging the front to back of the shoulders.
• 🔄 A reverse PEC deck exercise is used as a mechanical drop set to target rear delts with a focus on scapular movement.
• 🤲绳索三头肌下压和锤式弯举作为结束动作，专注于三头肌和二头肌的孤立训练，以最大化肌肉发展。
• 📊 The video concludes with a tally of training volume for each body part, suggesting it's sufficient for beginners and intermediates on a four-day split, with options for advanced trainees.

Q & A

What is the focus of the workout described in the script?

The focus of the workout is a chest and back focused upper body day, which is the second upper body workout for the week in a new upper lower split training program.

How many sets and reps are recommended for the bench press in week one?

In week one, the bench press is performed with three sets of six reps.

What is the purpose of increasing the rep range on the bench press over the weeks?

The rep range increases each week up to eight reps in week three, then returns to six reps in week four but with more weight, to progressively overload the training and stimulate muscle growth.

Why is the bench press emphasized as a key exercise for chest development?

The bench press is emphasized because long-term studies show that it can produce considerable hypertrophy of the chest muscles, with a 2012 study showing increases in one rep max and pectoral muscle thickness over 24 weeks.

What is the recommended tempo for lifting the bar during the bench press?

The recommended tempo is to use explosive power to lift the bar with maximum speed and then lower the weight back down under control, as this can lead to greater strength gains according to a 2014 study.

What is the advantage of using weighted wide grip pull-ups with forced negatives?

Weighted wide grip pull-ups with forced negatives can elicit greater motor unit fatigue and provide an additional hypertrophic stimulus, leading to more muscle growth.

How does the barbell floor press differ from a standard bench press and what is its benefit?

The barbell floor press eliminates leg drive and targets the triceps more than a standard bench press, making it an underrated exercise for hypertrophy of the pushing muscles.

Why is unilateral work like the unilateral cable row important in a back training routine?

Unilateral work is important to address strength and size imbalances between the left and right sides, ensuring that both sides are worked equally and contributing to overall muscle balance.

What is the Arnold press and how does it differ from a standard shoulder press?

The Arnold press is a variation of the shoulder press that involves horizontal shoulder abduction at the start, engaging the rear deltoids more than a standard shoulder press, making it a comprehensive shoulder builder.

What is the purpose of the mechanical drop set with the reverse PEC deck?

The mechanical drop set with the reverse PEC deck is used to isolate the rear deltoids by first performing reps with scapular protraction and then extending the set by allowing the shoulder blades to protract and retract, thus targeting the rear deltoids more effectively.

How should the rope tricep pushdowns be performed to maximize triceps activation?

The rope tricep pushdowns should be performed with seven reps focusing on the bottom half of the range, seven reps focusing on the top half, and seven full-range reps, taking the triceps close to failure to maximize activation.