Chest & Triceps | My Full Week of Training | Day 1 of 7
Summary
TLDRIn this fitness video, the trainer introduces a detailed weekly workout plan focusing on a push-pull-legs split, repeated twice a week. Despite advocating for a four to six-day training week, the coach caters to those who prefer daily gym sessions. The session emphasizes chest exercises targeting different pec regions with dumbbell bench press, cable press, and dips, followed by triceps work including the kaz press and single-arm cable extensions. The trainer stresses the importance of rest periods and proper form for muscle growth, offering modifications for a customized workout experience.
Takeaways
- 🏋️ The video introduces a new series focused on a detailed weekly workout routine.
- 💪 The speaker follows a 'push pull legs' split, repeating it twice a week for a total of seven days of training.
- 🚫 The speaker acknowledges that training seven days a week is not optimal but provides a template for those who are committed to daily gym sessions.
- 🔄 The ideal muscle-building frequency is suggested to be between four to six days per week, with modifications offered for the seven-day program.
- 📺 The speaker dislikes long YouTube videos that bury the important information, aiming to deliver concise content in this video.
- 🤔 The video emphasizes the importance of training in the 'lengthened position' for muscle growth, exemplified by starting with dumbbell bench press.
- 💥 The speaker advises using explosive movements on the way up and controlled resistance on the way down for exercises like dumbbell bench press.
- 🕒 Rest periods are crucial, especially for intense movements, with a recommendation of at least three to four minutes between sets.
- 🔄 The script covers exercises targeting different parts of the chest, such as the middle fibers in both lengthened and shortened positions.
- 🤸♂️ Dips are highlighted as an effective exercise for the costal fibers of the chest when performed with proper form and body positioning.
- 💪 The triceps exercises are also detailed, starting with the 'kaz press' and progressing to cable extensions for a full range of motion.
- 🔄 The video concludes with a promotion of the speaker's training app, which offers detailed weekly workouts and coaching.
Q & A
What is the training program described in the video script?
-The training program described is a 'push pull legs' split, which is repeated twice a week, totaling seven days of training. It includes specific days for push exercises, pull exercises, and leg exercises.
Is training seven days a week recommended in the script?
-No, the script mentions that training seven days a week is not optimal, but it provides a template for those who are committed to training daily.
What is the ideal frequency of training for muscle building according to the script?
-The ideal frequency for muscle building, as suggested in the script, is between four to six days per week.
What modifications are provided for adapting the seven-day program to a four to six-day program?
-The script mentions that simple program modifications will be provided to fit the seven-day program into a four to six-day per week mold, but does not detail the specific modifications in the provided transcript.
Why does the trainer prioritize training certain muscles in the lengthened position?
-The trainer prioritizes training muscles in the lengthened position because they grow or get a better stimulus for growth when trained in this state, as it provides more tension and challenge to the muscle fibers.
What is the first exercise mentioned in the script and which muscle group does it target?
-The first exercise mentioned is the dumbbell bench press, which targets the middle portion of the chest, specifically in its lengthened position.
How should one perform the dumbbell bench press according to the script?
-The dumbbell bench press should be performed with explosiveness on the way up and controlled resistance on the way down, maintaining tension throughout the movement. Elbows should be tucked in and a neutral grip should be used for better alignment.
What is the importance of rest periods between sets as mentioned in the script?
-Rest periods between sets are crucial for allowing muscles to fully recover, which is essential for recruiting as much muscle as possible in the next set, especially for intense movements like the dumbbell bench press.
What is the recommended minimum rest period for compound movements in the script?
-The script recommends a minimum rest period of three to four minutes for compound movements, with four minutes being ideal.
What exercise is used to target the middle fibers of the chest in a shortened position?
-The cable press around is used to target the middle fibers of the chest in a shortened position, with an emphasis on tension and contraction at the end of the movement.
How does the script describe the proper form for dips to target the costal fibers of the chest?
-For dips, the script suggests facing the torso towards the ground, kicking the hips back, and pressing up to the top with control to effectively target the costal fibers of the chest.
What is the Kaz press and how is it performed according to the script?
-The Kaz press is a triceps exercise popularized by Bill Kazmaier. It is performed on a decline bench with the shoulders locked into position, focusing on moving only at the elbows and extending fully while keeping the movement controlled.
What is the final exercise mentioned for targeting the triceps in the script?
-The final exercise mentioned for targeting the triceps is a single-arm cable extension performed across the body, focusing on keeping the elbow stable and extending fully to ensure proper triceps engagement.
How can viewers follow the trainer's workouts and plans as described in the script?
-Viewers can follow the trainer's workouts and plans through his training app, which provides exact weekly workouts in detail, or by signing up through the website myliftfitness.com and using the app for following the plan or as a reference for constructing their own workouts.
Outlines
💪 Introducing the Push Pull Legs Training Program
This paragraph introduces a new series focused on a detailed full-week training regimen. The speaker outlines a 'push pull legs' split, which is repeated twice a week, totaling seven days of training. Although not optimal, this program is designed for those who are committed to frequent gym visits. The speaker also mentions providing modifications for those who prefer a four to six-day training week. The video promises to avoid excessive talking and get straight to the point, starting with the dumbbell bench press as the first exercise, which targets the chest muscles in a lengthened position for optimal growth. The importance of rest periods is emphasized, with a recommendation of at least three to five minutes between sets for compound movements like this one.
🏋️♂️ Targeting Chest and Triceps with Specific Exercises
The second paragraph delves into the specifics of chest and triceps exercises within the training program. It starts with targeting the middle and lower fibers of the pectoral muscles, using dips with a focus on the descent and pressing motion. The paragraph then moves on to triceps exercises, beginning with the 'kaz press', a movement popularized by Bill Kazmaier, which emphasizes the triceps by using a decline bench and a specific arm position. The explanation includes tips for maintaining proper form and engagement of the abs for stability. The final triceps exercise mentioned is the single-arm cable extension, which targets the triceps in a fully shortened position, with a focus on control and tension throughout the movement.
📱 Training App Invitation and Conclusion
The final paragraph serves as an invitation for viewers to join the speaker's training app, where they can access detailed weekly workouts and either follow the plan as written or use it as a reference for their own training. The app is positioned as a comprehensive tool that takes care of the planning, allowing users to focus solely on their workouts. The paragraph concludes by encouraging viewers to sign up through the provided website and start their training journey with the community within the app.
Mindmap
Keywords
💡Push Pull Legs Split
💡Training Intensity
💡Dumbbell Bench Press
💡Cable Press
💡Dips
💡Kaz Press
💡Tricep Rope Extension
💡Rest Periods
💡Muscle Recruitment
💡Isometric Contraction
💡Training App
Highlights
Introduction to a new series outlining a full week of training with a detailed push-pull-legs split routine.
Training seven days per week is not optimal but the template provided is for those who are gym-addicted and hard-headed.
Ideal muscle building training frequency is suggested to be between four to six days per week.
Simple program modifications will be provided to fit a four to six day a week training mold.
The frustration with long YouTube videos filled with irrelevant information is discussed.
Starting the workout with dumbbell bench press targeting the middle portion of the chest in a lengthened position.
Explosive movement upwards with dumbbell bench press and controlled resistance on the way down.
Importance of resting long enough between sets for intensive movements like dumbbell bench press.
Cable press targeting the middle fibers of the chest in a shortened position with tension emphasis.
Dips exercise focusing on the costal fibers of the pectoral muscles with a slow negative and powerful press.
The difference between traditional dips and those focusing on pectoral muscles by adjusting torso orientation.
Skipping the upper clavicular head of the chest in this session to focus on it in the second chest day of the week.
Introduction to the 'kaz press', a triceps exercise popularized by Bill Kazmaier, emphasizing elbow movement.
Technique for performing the kaz press with proper body positioning and stability.
Rope press for triceps training with focus on keeping the rib cage tucked and engaging the abs.
Single-arm cable extension for the fully shortened triceps position with emphasis on stability and form.
Final thoughts on the training session, chest and triceps workout, and a teaser for the next chest and tricep day.
Invitation to join the trainer's app for detailed weekly workouts and coaching.
Transcripts
[Music]
what's going on guys so this is a new
series that i'm starting a full week of
my training laid out for you every
single thing that i do with great detail
and i'm gonna coach you through the
entire process now i run what's known as
a push pull legs split you have a push
day a pole day and a leg day and you
repeat it twice throughout the week i
train seven days per week now is that
optimal no it's not y'all probably
shouldn't be in the gym seven days per
week but i know some of you guys are
hard-headed like me and addicted to the
gym so this is at least an intelligently
laid out template for you to follow
that'll allow you to make progress
you're not gonna feel like death now
ideally if you wanna build muscle you
should probably be training anywhere
between four and maybe six days per week
don't worry i'll provide you with some
very simple program modifications to
help this seven day week program fit
that four to six day a week program mold
it's really simple now i don't watch a
whole lot of youtube but i do know one
thing i hate youtube videos that go on
for forever you don't even know the guy
he's talking about stuff you don't even
care about you have to wade through all
this crap information in order to find
out what you do care about
then you just get annoyed and frustrated
and click on a shorter video this is
already going on a little longer than i
like so let's get to it
okay so we're starting off with dumbbell
bench press and this is such a great
movement obviously for the middle
portion of the chest this is going to
target the chest in its lengthened
position meaning the press is most
difficult down here to sort of the
mid-range and as you get up past the
mid-range it gets a little bit easier
muscles typically grow or
get a best a better
stimulus for growth when they're trained
in the lengthened position so that's why
i like to prioritize those in my
training first so we're gonna start off
with the dumbbell bench gradually
working up set by set until we get to a
weight
that really challenges us
at about eight repetitions from there
we're gonna go up so that we're limited
to just six repetitions by the final set
so what i'm doing is i'm trying to move
the weight
upward with explosiveness a to b as
quickly as i can and on the way down i'm
like actively contracting and resisting
the weight down so there's at least some
control
in the movement you don't ever want to
let the weight just go
okay you're going to lose the tension
try keeping your elbows tucked in a
little bit more right here a neutral
grip dumbbell bench if you will that's
going to be better for lining up
the arm and pec fibers so that the pecs
are actually pressing the weight up
so there's one final note and this is
super important i cannot express you how
important resting long enough between
your sets is for this this is my
probably my most intense movement of the
day that's why i'm leading off with it
i'm resting at least three and a half to
four minutes between each set because
each set that i do
i want to recruit as much muscle as i
possibly can
and that's going to happen when the
muscle is actually being pushed as hard
as it can be pushed or really close to
it you're going to be able to do that
better if you give your chance your
muscles a chance to fully recover
between each set so don't be doing
60 second rest periods even 90 second
rest periods for a movement like this
is not enough for compound movement my
general rule of thumb three minutes at
least four to five minutes is probably
best you might not have to do five
minutes but four
is golden when you do isolations single
joint movements you may be able to get
away with 90 seconds two minutes or so
shorter rest periods is okay but just
keep that in mind don't short your rest
so we're done with the dumbbell bench
press which again targeted the middle
fibers of the chest more in the
lengthened position so now we're going
to target the middle fibers of the chest
in the more shortened position which
means it has got the most tension and is
the most difficult at the very end of
the movement so we're going to do what's
known as a cable press around i'm doing
it on this instead of just standing like
in front of a cable machine because this
will help me provide a little bit of
stability i get to rest my hips up into
the machine itself plant myself here
nice wide stance
here and i press
just like that now notice my body is
sort of angled a little bit this way not
here okay not forward but a little bit
like a 30 degree angle so here i'm
pressing around trying to push
the heel of my hand as far away from me
and across my body as i possibly can and
place the tension right here you'll
notice
big contraction here you can see i'm
gonna be holding the very end range of
motion for about one second just own
that position
know that i'm there
have the tension on the shortened
position for a little bit longer kind of
an isometric contraction and yeah
okay so that does it for the middle
portions um the sterno fibers of the
pecs here
we're gonna be moving to the costal
fibers the sternocostal fibers down here
what we're gonna be doing for that are
dips with a nice slow controlled
negative and a powerful press to the top
so if you want this to really be focused
on the pets
you want to face your chest your torso
to the ground itself i'll show you how a
lot of times you'll do dips just like
this right that's fine really going to
involve a lot of the shoulder and the
triceps but if you kick your hips
back like this
and then face your torso to the ground
you see the difference here
to there
pressing up to the top completely
different ball game that's going to do
it as far as the two fiber orientations
of the pecs that we're working on today
the middle and the lower we're not
really focused on the upper clavicular
head of the chest today that's because
on the second day of the week i focus in
more on this region of the chest this is
going to hit us really hard and it's
going to lead us into the triceps
[Music]
is
[Music]
so now what we're going to do
is our first triceps exercise it's
called a kaz press popularized by the
strongest man in the world at the time
bill casmire you can load this up with a
good amount of weight and perform it on
a decline bench locking your shoulders
into position
and just imagine that you're moving
about the elbow so it's just like this
a little movement right here almost all
the way down to the chest elbows out to
the side everything like it's locked
into position here and just extended
[Music]
ropes right here
what we're gonna do
is pop the middle of your back up on the
top of the bench for some good stability
and what i like to think of doing is
keeping my rib cage kind of tucked down
engaging my abs not being all up here
tucked down with your elbows allowed to
flare out your elbows don't have to be
in here when you're training your
triceps they can flare out at about a 30
degree angle as you extend and be just
fine
it's called scaption
at about 30 degree angle is where
everything lines up
very nicely with the shoulder blades
everything's going to be nice and happy
triceps are going to be in alignment
shoulders are going to feel good so
don't try to unnaturally keep everything
tucked into here it's all right
up
and control down for one or two seconds
up nice and powerful
[Music]
you can do this standing if you don't
want to haul over a bench like this
which can be a pain in the butt
especially in a crowded gym you can do
it standing however i usually just do
this out of convenience it's just not
quite as stable and i have to focus on
controlling my entire body i got to
worry about all this stuff down here
that's going on versus just being able
to sit down
keep everything nice and stable and
focus on the triceps themselves final
exercise turning the triceps in the
fully shortened position
i'm going to be doing a single arm cable
extension
kind of across the body a little bit see
the cables coming across my body at
about a 30 to 45 degree angle this way
it's going to line up well with the
fibers of the triceps and the scapula
everything in line this way i'm thinking
about keeping my elbow perfectly stable
right at my side protecting my armpit
right here that's a good cue like you're
smashing everything right here and
extending all the way down
as far as you possibly can boom just
like this i'm doing eight to twelve
repetitions
pushing down as quickly as i can under
control with good form
holding the bottom for one second in
that fully contracted position and then
resisting up for about two
maybe three seconds really feeling that
resistance on the way up
[Music]
[Music]
[Music]
okay guys that's it for this training
session chest and triceps taking care of
hope you all got some value out of this
some new movements and a better
understanding of how to target each area
of the chest and maybe some rhyme and
reason this chest day is going to pair
up very nicely with the second chest and
tricep day that we have later in this
series stay tuned for that catch y'all
later
train alongside me in my training app
where i provide all of my exact weekly
workouts in immense detail you can
follow this plan exactly as it's written
or you can do what some people do and
just use it as a reference to help
construct their own workouts however you
choose to use it my workouts and
coaching are going to be there for you i
take care of the planning all you have
to do is show up all of us on the app
put in the work every week and we'd love
to have you be a part of it so if you'd
like to join us sign up through the
website
myliftfitness.com it'll walk you through
the process of setting up your profile
and then you'll be able to log in
through the app
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