sup muscle & strength this is IFBB pro Iain Valliere we're going to train some chest
today we're here new body dimensions in Ottawa
so you know I like to warm up kind of move into the heavier weights as fast as
I can with still feeling adequately warmed up
so yeah well after three we'll see how we feel
I do two sets that are maximum intensity I'll do one the maximal load kind of in
like 7 to 10 range and I'll back off the weight you get a little more volume in
or keep the volume the same cause I've obviously exhausted some energy on that
first set so
this is usually a movement that I would save for later in a workout this is more
isolated especially using the cables too but I find after doing that compound
you know something like the incline press something like this to really
squeeze and get some blood in there after that feels really good and then
we'll move on to some more pressing but I'll generally do it with either these if
there's a good set up like this is a good gym cuz it's not very busy when you're
trying to take like full cable units like this in a more busy gym I will
probably stick with like a incline dumbbell fly it's a little easier to to
do but in a place like this where it's quiet I like to do it just when I have
the opportunity to do so
that's what's called a rest-pause technique so what we did essentially I guess
similar in concept in an intensifier to like a drop set the load
remains the same so you keep the work with them the most load possible for the
longest duration whereas a drop set when you take that break you lower the load
to keep the reps the same this we might get a little less reps every time we're
maintained that heavier loads
if I do 10 reps of this which is submaximal I can easily do five five
plates with this for seven to ten reps who knows if I go and do ten reps of
this twelve reps whatever I've now exhausted myself and taken away reps
from my maximal set so instead I'll just prime my muscle feel the weight and
increase the load so I mean I did two plates here three plates four plates
felt the weight felt I could go heavier and I'll work up to the max weight
without exhausting myself in the least so we'll get to five I'm now fresh I
haven't wasted you know energy doing four plates three plates of set of ten
twelve that are going to take away energy from that maximal set and now I
might get one rep two extra reps out of that five plates and I think two reps
out of five plates is going to leave a lot more than doing a couple of warm-up
sets
once I've done the maximal load I can for the maximum amount of reps I did I
did five plates for as many reps as I could and I didn't waste any energy
prior to that that set's done you know I'm done with that weight I mean
all I'm gonna get out of that is that if I try and do five again what I might get
four reps five reps so we'll lower it so the volume is not too low and we'll get
another you know keep the form good keep the execution good so I'm getting a good
contraction on those you know get a little higher keep it in that same rep
range that you know seven to 12 range
it's more the pronation you know and that you're still getting that fly
motion I'm not letting my arms like extend way out and just putting it
straight on my biceps so that way I get to work a little bit more load
I was inclining four plates but my chest wasn't growing or flat benching five
plates but my chest wasn't growing you know even though it was strong from a
strength weight moving perspective you know it my chest didn't reflect that in
terms of how it looked so you know I kind of had to go back to the drawing
board and and change my execution of the movements and then work back up to the
loads that I was used to working with that proper execution so you know I
think the biggest exercise wise though is definitely with the primary focus on
the incline movement so you know the incline press the incline fys you know
to me not many people lack the lower chest you see lots of guys they got
under chest but it's that roundness that top to bottom fullness and roundness
I think most guys are lacking
I guess almost simulates like a locked-in dumbbell fly so you're moving
through a non locked plane range of motion so you're not locked in like a barbell
or your remaining in the same vertical plane like that you know you're getting
that inward contraction which is really good for any the chest movements but
you're locked in a machine setting so it's really good though you get a really
nice contraction and you don't need much weight for it and it's adjustable you
can go decline incline flat
so next we're gonna do a dip so I mean a dip is a movement you can really do both
for chest or for tricep training really the only difference between the two for
me is the angle at which you're you're leaning so you want to do focus more on
the triceps I try and stay more upright keep the elbows tucked in the side and
you're driving through the triceps keep your weight over the elbow over the
tricep you want to do it for your chest you're leaning forward a bit putting
that over the chest and trying to squeeze your elbows into your chest and
give it more of a lower chest lower PEC contraction
thanks for watching that was my chest workout be sure to subscribe below