Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training

Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training
Now on Amazon,Google Play,Nook and Kobo

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt

Finally a comprehensive volume of nine books on both High Intensity(HIT) and Volume Bodybuilding Training!

There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.

Complete explanation of:

  • Pre-exhaust routines

  • Double pre-exhaust

  • Reverse pre-exhaust

  • Forced reps

  • Pure negatives

  • Negative accentuated

  • Superslow

  • Extended Reps

  • Static Holds

  • Isometrics

  • Zone partials

  • Burn reps

  • Rolling static partials

  • HIIT-Lose weight FAST with Interval Training!

  • Unilateral training- why it works better than traditional training

  • Why training smarter -not longer builds muscle faster!

  • How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains

  • Learn how to determine the ideal training frequency for your body type

  • Which supplements to take to safely build lots of muscle

  • Much more!

All programs are fully-explained with complete workout routines for each different technique.

Stop Wasting Time and Effort-Build Maximum Muscle!

Available as single books on: Amazon,Createspace,Kobo,Nook,Google Play

Saturday, January 11, 2014

A power rack program for chest



My last post was about power rack training for legs but since it is such a versatile tool it is just as able to thoroughly train the chest too. The same partial rep techniques we used for legs work great for the chest.

As in any lift, the bench press develops a sticking point where it seems almost impossible to progress any further. The bar usually stops progressing upward at mid-point in the lift. This is at the point where the weaker triceps muscles become most involved with pushing the bar upward.

 So any strength training we can do for the triceps will aid us in improving the bench press. I'll deal with triceps assistance exercises in another post but for now lets get into a solid power rack program for the bench.
  • Bench press static holds-4 sets of 4,6,8,10 reps
Set the pins of the power rack so the lift starts at the chest and ends at mid-point. Load the bar with a lot of weight and press the bar up to the pins and push hard for 10 seconds on the pins. Do a total of 4 reps on the first set then reduce the weight so you can get 6 reps the same way in the second set. Continue until all sets/reps have been completed. Rest 1.5 minutes between sets and push all sets hard, to failure or really close.
  •  Bench press partial reps-3 sets of 3,6,8 reps
Set the pins so the bench press begins at mid-point and ens at just before lockout. Load as heavy weight on the bar as you can use. Press the bar until it hits the pins at the top and push as hard as you can for 10 seconds. Bring the bar back down and repeat the next rep in the same way until the set is finished. rest 1.5 minutes then complete set number two and so on.

This is a great program, and if you push hard enough, will add weight to your bench press max.

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