2 YEAR BULK | Episode #52 | Chest, Biceps, & Shoulders

Summary

In this workout video, the individual demonstrates their approach to alternating chest exercises, focusing on the flat machine press and incline Smith machine press. They discuss how changing the order of exercises impacts their strength and form, emphasizing the importance of range of motion and proper technique. They also delve into the benefits of lean bulking, managing body fat, and handling mini cuts without negatively impacting hormone levels. Throughout, they stress the importance of quality reps, progressive overload, and staying healthy while working toward muscle growth.

Takeaways

• 😀 Swapping up exercise order, like starting with flat machine press instead of incline, can help increase strength and push heavier weights.
• 💪 The speaker is aiming to increase the weight on exercises, testing limits with increments like 10-30 lbs based on past performance.
• 🏋️‍♂️ Performing partial reps during sets can be a useful strategy when wanting to push past fatigue, especially if full reps aren't achievable.
• 🔥 Using a machine like the Incline Smith Press offers better stability and joint protection compared to free weights for certain movements.
• ⏱️ The speaker is focused on quality reps and adjusting weight to ensure they can complete each set with good form, rather than lifting heavier weights at the expense of form.
• 📉 A slight reduction in weight (e.g., 5 lbs less) between sets can help maintain performance and avoid failure during critical sets.
• 💡 People asking for drop sets may not understand the importance of stability—doing a lean-forward variation doesn't make you stronger overall.
• 📊 When bulking, the speaker advises staying below 20% body fat to ensure health benefits, as excessive fat gain can impair insulin sensitivity and appetite.
• 🥗 Mini cuts should be done aggressively for 4-6 weeks to shed excess fat without negatively affecting testosterone levels or overall hormones.
• 💯 Confidence in exercises like preacher curls comes from knowing your form is solid and you've used that weight multiple times before, making failure less concerning.
• 👕 Despite having narrow clavicles, the speaker is emphasizing that they’re still making progress in growing their shoulders and not focusing on their natural body shape.

Q & A

Why did the speaker choose to do the flat machine press first in this workout?

The speaker did the flat machine press first to see if starting with it would allow an increase in weight by 10 to 30 lbs, as opposed to doing it second, which they had done throughout the bulk.

What weight did the speaker start with for the flat machine press, and why?

They started with 230 lbs, increasing from their usual 215 lbs, to test their strength and see how many reps they could complete when doing it first in the workout.

How does the speaker adjust the machine for the best range of motion?

The speaker puts the handle all the way back on the machine, which allows for the maximum range of motion without causing discomfort to the chest or shoulders.

Why does the speaker prefer the incline Smith machine over barbell bench press?

The incline Smith machine provides better joint comfort, allows for easier strength progression, reduces long-term injury risk, and overall feels better for their training goals compared to the barbell bench press.

What strategy does the speaker use to target the upper chest effectively?

They lean forward slightly on the incline Smith machine while keeping their butt at the back of the seat and feet positioned for stability, which targets the upper chest without compromising safety.

What are the speaker's thoughts on partial reps and lower weights?

After heavy sets, they perform partial reps with slightly reduced weight (around 5 lbs less per side) to ensure high-quality repetitions and maximize muscle engagement.

At what point does the speaker suggest a bulker might be gaining more fat than desired?

Once body fat exceeds 20%, gaining more fat than muscle is likely, and it may affect overall health, insulin sensitivity, and appetite.

What approach does the speaker recommend for a mini cut during a bulk?

They suggest an aggressive mini cut lasting 4 to 6 weeks, maintaining at least 50–70 g of fat intake, nutrient-dense foods, and proper sleep to preserve hormone levels and avoid muscle loss.

How does the speaker handle failure during heavy sets?

They are not concerned about failing in the 5–7 rep range as long as form and tempo are correct, using it as a way to push intensity safely.

Why does the speaker alternate the starting exercise for chest workouts?

Alternating between starting with incline Smith and flat machine press allows balanced development of the chest, ensures variety, and helps track strength progress on different movements.

What setup considerations does the speaker emphasize for stability on the incline Smith machine?

They emphasize placing the butt at the very back of the seat, feet positioned behind for support, and arms set properly to prevent shoulder discomfort while leaning forward for upper chest engagement.

What advice does the speaker give regarding mini cuts and hormone levels?

If done correctly with proper nutrition, sleep, and a limited timeframe of 4–6 weeks, mini cuts should not drastically lower hormone levels or negatively impact overall health.