What's up champ! I'm Vince Del Monte of GeneExpressionTraining.com We have got a
beginner chest workout for mass. If you've been training for a couple years and
you haven't been seen the gains you want, you're gonna want to watch this video.
We're gonna introduce you guys to the 4-1-2-1 protocol.
My brother, Michael Del Monte And my good buddy Nick here are gonna
take us through the workouts. We're gonna learn some cool cues and
we're gonna find out if baby weights are the real deal. If you think that baby weights
don't work, maybe it's because you're not working. Let's find out.
So as a beginner, the most important thing for you is to learn how to own the weights.
Alright. One of the biggest mistakes beginners make is they get told
just get stronger, just get stronger, just get stronger, and it's wrong because as you
get stronger, what you learn how to do is create bad movement patterns and you
learn how to do something called "disperse the load over more body parts".
Your body is always going to try and find the path of least resistance. So as a
beginner, your primary goal is to learn how to direct tension into the muscle
you want to build and you can't do that when you just keep piling on the weight.
So what we're doing today is a workout with the tempo. A tempo is going to
teach you how to own the weight at every point of the movement and we're going to
use a four digit tempo. The first number is a four second negative.
We're gonna take four seconds to lower the weight under control using
your muscles kind of like brakes in a car and then at the end we're gonna hold
the weight for one second. We're not gonna bring the weight right back up.
We're gonna contract the muscles, maintain tension, show that we have
ownership and then we're gonna squeeze the weight
back up for two seconds. We're not gonna swing the weight. We're not gonna push
the weight. We're gonna contract against the resistance, alright. And then at the
top we're gonna pause for one second and that's one rep. Alright. Let me walk
you guys through the exercises. So we've got four exercises here.
Exercise 1 is the med ball squeeze. I want you to pay attention to the cues that I'm giving
Nick and then I'm giving Michael. So he's driving his elbows in squeezing
the ball as hard as possible to create as much pre fatigue within the chest as
possible. We're intentionally trying to fatigue
his chest here. We want to get a strong mind muscle connection. He's crushing
that ball driving elbows in. You see his chest popping. Contracting the chest hard
and he's just trying to crush that ball. Find your chest. Look awesome. Big Nick there
you go. Squeeze it. Squeeze the ball. Elbows together. There it is there it is.
Right there. Good job.
Once you're done 60 seconds here you're going to go on to exercise Number Two.
This is a flat dumbbell chest fly. Pay attention to the cues that I'm giving
Michael and Nick here. Alright. Four seconds down. Reach for opposite
walls. Stretch stretch stretch stretch Keep stretching. One second pause two
seconds up pause four seconds down.
That's one rep. One. Good. Pause. Contract. There you go it's coming. Here we go.
There it is good. 1 2 3 4 contract. There it is. Good. Reach reach reach reach
Pause. Contract. There it is. Dig in deep. Find that stretch. Keep the tension on.
Don't lose the tension. Stay within your active range. Right there right there.
Contract hard. That was the best one. Right there .2 3 Right there.
Contract hard. There it is. So he doesn't want to go so low that he
loses active tension. We don't want to go into passive tension. The muscles are
always engaged. So right there is perfect. Contract hard. Initiate with the pecs.
You're gonna do 15 reps there then you're going to move on to a decline
dumbbell chest press. Let's pay attention to the cues I'm giving them here.
Pause for one. Contract. Good. A little more stretch. Elbow out, elbows out elbows out.
Good, where's my pause at the bottom pause
squeeze it up right there. Good drive those elbows in elbows out find your
stretch position pause for one. Contract hard. There it is
Pause for one. Contract hard. There it is. Good. Let those elbows go to
opposite walls. There it is. Contract hard. Find your
chest. There we go. Find your chest. There it is
Okay now your chest is really really pumped up. You should feel like your
chest is actually growing muscle at this part in the workout. Now we're gonna head
to a flat bench press. Take a slightly wider than normal grip and we're going
for fifteen reps. I'm making these guys do 15 total reps by using rest pause.
So rack the bar, rest 15 seconds and then keep going alright.
You're not going to be able to use a lot of weight because you're actually using
your chest. this workout is going to reveal what kind of capacity you
actually have within your chest if that's the thing you want to grow that's
all that matters. One two three pause. Beautiful. Perfect tempo.
Alright. Get some work in. It's time to work. Pause squeeze hard.
There it is One two. Don't lose that tempo.
I'm with you. Up. There it is. Good 15 seconds rest.
We're gonna go to 15 reps and he's done. I need a four second tempo. One second
Pause. Just go a little wider. Pinkies here
Good. Great set starting here. One one thousand two one thousand three one
thousand four one thousand pause That's it.
Six. Good job. You got to get some work in.
Good. Drive your feet through the ground. Up. There you go. Two more and you're done
Here we go. Pause for one at the bottom. Good. 4 seconds. Fight it fight it
fight it fight it Baby bro. There we go.
From distance runner to fitness model. The filmmaker. He's doing it. He's making
the transformation. He used to laugh at me cause I used to lift weights
This guy's made the full-blown transformation Just finished up our chest workout
It was absolutely killer. From an experienced fitness guy
slowing down the tempo with some light weights it's absolutely killer.
That's the easiest way to get the muscles to grow and to respond. Vince has made
a perfect work out for exercise Quick and simple. Definitely the way to grow.
I'd say the biggest thing for me was how much you can get done in a little time.
I'm pretty new to this about a year lifting weights and hear a lot of
opinions how long you need to be in the gym, but you do something like this ...
That whole set was what, Vince, three minutes. It's not even you know four or five
minutes for one set and you're sweating, you're breathing, you're working and you
just feel like you've got something done. That's it guys. I hope you guys enjoyed
that chest work up for mass. You start doing that workout you are gonna start
seeing your chest get bigger, more sculpted. You're gonna have to pass
add more weight down the road. The first thing is to build that base. We got
to learn how to contract muscles create tension maximize fatigue in your muscle
and then we can add the weight. But if you're adding weight first you've got it
all backwards. You're trying to sprint before you can even walk. Alright guys.
I'll see you guys next time If you're looking for a program to take you from
start to finish Check GeneExpressionTraining.com out.
There's a link above me. A link in the description to tell you exactly what
program online would be best for you. Thank you so much for watching
I'll see you next time
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