Chest & Triceps | My Full Week of Training | Day 1 of 7

Summary

In 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.