First of all how many people do you see benching big weights with big delts, hunched up shoulders and lacking chest.. A lot but that's enough talk of what I call the HUNCH backs

So the primary thing especially with chest is not necessary the amount of sets or weight you do but the quality of the movement the quality of each repetition making sure your chest is doing the primary work.

DECLINE bench not fat bench and we will explain why

For chest, start with a decline bench only a very slight decline, be careful not to use one that is too steep ...

Lots of people think that decline barbell press as a lower-chest exercise, but when done properly and on a slight decline angle it involves the whole chest far more than a flat bench.

Envisage the elbows on the flat bench imagine how far they come back, then in your mind think about a slight decline the elbows come further back it pulls on the whole chest far more than a flat bench therefore logic again prevails a slight decline bench is more effective across the who pecs than a flat.

Have you even got off doing a flat bench and the next day you feel your front delts... You will have done because a Flat bench hits the front deltoids as well as put the pec tendon area in a very vunerable position

Over the time in this sport we have known many people with pec tears and almost all of them were done of on the flat bench thus supporting what we have just said about the excessive amount of stress on the Pec-tendon in relation the amount of weight used.

This is not to say the FLAT is not a good exercise but we are saying its not the BEST !!!

People get all hung up on flat benching because the first thing people say is HOW MUCH CAN YOU BENCH... So what, are you in it to build muscle or be a power lifter...

To aim for one single rep on flat bench we will tell you straight has no interest or real benefit to your chest, the only thing it does is kisses ass to you and your mates EGO !!

DECLINE bench.

Set the bench at the lowest Angle possible just enough to shift you from slightly horizontal and shift the stress from your front delts to your pecs

On the negative movement of the decline bring the bar down around 1-2 inches away from your nipples towards you neck you will then get the greatest benefit from the decline..

Incline Bench

Keep the incline again very shallow 20-30 degree when its too steep you are hitting front delts NOT chest - SIMPLE !!!

Dumbbell Flies

You can alternate these between flat and a a slight incline you alter then as you see fit there is no set rule.

Because of the stretch factor inherent in flies it can be dangerous when done with heavy weights, so concentrate more on control. As you lower the weight, bend your arms slightly then maintain that bend throughout the whole movement.

At the bottom get a good stretch at the tip always ensure you get a good squeeze but don't actually touch the dumbbells stop them short by touching but a couple of inches, as this lessens the time under tension!

So no banging of the dumbbells at the top leave that to those that don't know the meaning of keeping the muscle under tension.

Rygtræning

Giant set m. Lateral Pulldowns, Yates Rows & Seated Rows
1. GS
Lateral Pulldowns 60kg * 12 reps
Yates Rows 60kg * 12 reps
Seated Rows 80kg * 12 reps
2. GS
Lateral Pulldowns 65kg * 10 reps
Yates Rows 70kg * 10 reps
Seated Rows 90kg * 10 reps
3. GS
Lateral Pulldowns 60kg * 10 reps
Yates Rows 60kg * 10 reps
Seated Rows 70kg * 10 reps

4. Shrugs
3x8/12/12
60kg/100kg/130kg

5. Pull to Chest
4x12/8/10/12
30kg/65kg/40kg/50kg

6. Dødløft
3x11/8/8
130kg/160kg/130kg

Jeff Long

Brysttræning

1. Incline Bench Press
3x8/6/6
70kg/80kg/80kg

2. Incline Dumbbell Press
5x8/10/12/8/12
12kg/12kg/12kg/12kg/8kg

3. Dumbbell Flat Press
4x8/8/7/4
19kg/31,5kg/42kg/42kg

4. Decline Bench Press
2x14/6
40kg/70kg
1 Dropset
- 90kg*6
- 70kg*6
- 40kg*10

Abdomen

5. Leg Raises
2x8/8

6. Oblique Side-Bend
2x8/8
27,5kg

Mr. Big!

Lidt tid siden jeg har lavet en opdatering på stats, så vil da lige notere ned at jeg lige nu ligger omkring 95kg+- og et kvalificeret gæt på fedtprocenten er nok et sted mellem de 15-18, interessen i at få den målt er ikke allerhøjest lige pt.
(taget ud fra dette billede)


Vil fra slutningen af uge 34 af og 2-3 måneder frem, fokusere på mine weakpoints herunder arme, underarme, ben og skuldre allermest og køre lavere antal reps til ryg/bryst men derimod øge antallet af sets så i stedet for de klassiske 8-12 bodybuilder reps der er med til at bygge mere masse på vil jeg ligge dem et sted mellem de 4-6 så i 6-8 sets så jeg vedligeholder massen derpå imens jeg 'opbygger' mine weakpoints, så symmetrien ej forglemmes.

Bentræning

1. Thigh Extensions
5x14/12/12/12/12
280lbs

2. Squat
5x12/12/10/8/12
70kg/100kg/120kg/100kg/70kg

3. Single Leg-Press
2x8/8
100kg/130kg

4. Leg Press
3x12/12/16
170kg/210kg/260kg

5. Rumænsk Dødløft
2x10/10
70kg/100kg
#1 Dropset
140kg*6
100kg*6
#2 Dropset
100kg*12
70kg*10
50kg*10

Sample af min nyeste video, regner med også at få filmet noget flad bænk med dumbbells, dumbbell curls, dødløft og så lægge det hele sammen til den færdige version. Indtil videre er der kun mit squat.

Nick Trigili 15 days out for North America

Skuldertræning

1. Military Press
4x12/10/8/10
40kg

2. Lateral Raises (dumbbells)
3x12/12/12
11kg

3. Reverse Flyers
3x8/12/12
30lbs/20lbs/20lbs

4. Behind-Neck-Barbell-Press
5x12/12/12/10/12
30kg

5. Upright Barbell Rows
3x12/10/12
30kg/30kg/40kg

6. Seated Bend-Over Rear Raises (dumbbells)
3x12/12/12
10kg