Chest Simplified! [Forum Archive]

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Chest Simplified!

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Posted by: Dr. Pain

During earlier posts, despite popular belief, I was asked and did reply that I used various training methods, almost all applying intensity, but not necessarily volume!

I was asked to post some and replied that I would as time went on....BUT, it was also suggested that I place a warning on all of my W/Os

WARNING:

There is a severve disease orginating in New Castle UK, it started amongst the Chicken Population, especially those POHM Chickens. It's what happens when you go past Wasted , you become WUSSTED . Now remember this only happens in Chickens, it has affectionately been named WUSSINGTON'S DISEASE!

Symptoms are:

Endless chirpping and flapping of the Chickens smaller appendages called wings......

Frequent defication on other's posts, he also shits where he eats!

Ruffled feathers everywhere, the brutality of a W/O tears the little Chicken up so much...he needs twice....err..no quadruple times the amount of rest that the big Sliver Back Gorilla needs.

--------------------------------------------------------------------------------

So short on time and limited spotting?

Try this:

4 SETS (back to back, one exercise then the other equals one set) ALL WEIGHTS PYRAMIDED UP!

Pre-exhaust with one arm BB bench presses 8 reps, near failure on sets 3 & 4, this is a self spotting exercise, so go heavy but be warmed up.

30 second rest

Incline bench press 8, 6, 6, then very heavy to failure on the last two sets, single drop on set 4.... 3-4 reps to failure, then 6-8 for a second failure!

Then three minutes rest, then repeat!

So for example 8 reps one arm BB press, 30 seconds rest, 8 reps incline BB, three minutes rest, that's ONE SET!

Last set, (set 4) looks like failure near 8 reps on OABBBP, 30 seconds rest, failure between 3-4 reps IBBBP, then immediate drop, failure near 6-8!

Finish

4 sets super slow Swiss Ball flyes, extra wide, increase weights each set, 15, 12, 10, 8 reps...pyramiding weights, 2 minute rest!

That's all

Posted by: budo

Sounds killer. will this lead to overtraining?

Posted by: Neil

Yes.

Posted by: robbm

Sorry, but I have to ask..... what are one arm BB bench presses??? I'm not familiar with that one

Posted by: w8lifter

Originally posted by budo
Sounds killer. will this lead to overtraining?

Only in Chicken Babies

Posted by: ians

Originally posted by robbm
Sorry, but I have to ask..... what are one arm BB bench presses??? I'm not familiar with that one

Same here !!!!

Posted by: Robboe

What's a one-arm BB bench?

Anyhoo, that actually isn't so bad.

I'm still not sure why you call two, quite obviously different sets, "one" set, but alas...

P.s. Newcastle is one word.

Posted by: Dr. Pain

Originally posted by w8lifter

Only in Chicken Babies

LMAO!

If anyone has an OT Problem w.this W/O, then I suggest you learn how to recover better!

As my collegue John Parrillo once sad to me:

(and take this in the ZEN sense, don't even start a fuckin' argument about it)

"THERE IS NO SUCH THING AS OVERTRAINING, JUST UNDER RECOVERY"

DP

Posted by: craig777

DP,

That was hilarious and oh so true about Chickens.

but I also have to ask what are one arm BB presses.

Posted by: Robboe

Do you agree with quote 100%?

Posted by: Dr. Pain

Originally posted by The_Chicken_Daddy
Do you agree with quote 100%?

Do you know how to read, don't make me quote myself?

DP

And just for shits and giggles, no I don't agree 100%, but think about it the way it was intended and prefaced....

How can there be OT if there is Complete Recovery?

Posted by: Robboe

Because complete recovery can take longer than people rest for.

Posted by: pumpit

DP can you please tell us what an one arm bb press is!

Posted by: w8lifter

Originally posted by The_Chicken_Daddy
Because complete recovery can take longer than people rest for.

Well, exactly....so ya rest more

Posted by: Prince

"THERE IS NO SUCH THING AS OVERTRAINING, JUST UNDER RECOVERY"

LMAO!

I like that quote, but I would have to say that just a play on words.

Posted by: Rob_NC

Originally posted by The_Chicken_Daddy
Because complete recovery can take longer than people rest for.

That's their problem if they don't take enough time to rest. In the book "Power Factor Training", it is stated that complete recovery can take as long as 2 weeks between W/O sessions. (with this type of training)

Posted by: Robboe

Exactly rob, hence why lower volume approaches are a much better method.

You can expect close to full recovery for bodyparts within the 7 days that (most) people rest for.

This is actually a reason i'm not a big fan of 4 day splits cause it usually entails the delts being hit hard at least thrice weekly, resulting in a lack of "optimum" growth.

W8, why rest more when you can take a lower volume approach and be recovered within the week so you can then do the workout again only this time doing more reps or using more weight?

Posted by: nikegurl

Chicken Daddy....you're giving me a headache!

Posted by: Robboe

great.

Posted by: KryptoAllez

Originally posted by Dr. Pain
WARNING:

There is a severve disease orginating in New Castle UK, it started amongst the Chicken Population, especially those POHM Chickens. It's what happens when you go past Wasted , you become WUSSTED . Now remember this only happens in Chickens, it has affectionately been named WUSSINGTON'S DISEASE!

OMG that's hilarious, friggin' brilliant!

Posted by: Robboe

I found it mildy amusing.

It started off with a lot of potential, but his lack of imagination ruined it.

I don't mind being made fun of, especially when the humour is good, but it was nothing worth commending him on, which is why i've only mentioned it now.

Posted by: KryptoAllez

To each his own. I tend to be easily amused anyway.

Posted by: Dr. Pain

Originally posted by pumpit
DP can you please tell us what an one arm bb press is!

I will eventually post on one arm BB curls, but a one arm Barbell Bench press is as the title suggest...
done with a Barbell, lying flat on a bench, holding it in the middle, and getting a full range press!

It is about 2-3 times more difficult, especially with weight, than a DB press! You won't believe how much stabilization this movement requires!

(because 3 .5 feet of bar is extended from each side of your hand, rhe leverage in effect, is incredible)

DP

Posted by: Robboe

Yeah, I imagine it'll be good for the stabilizers.

Posted by: gopro

Originally posted by Dr. Pain

LMAO!

If anyone has an OT Problem w.this W/O, then I suggest you learn how to recover better!

As my collegue John Parrillo once sad to me:

(and take this in the ZEN sense, don't even start a fuckin' argument about it)

"THERE IS NO SUCH THING AS OVERTRAINING, JUST UNDER RECOVERY"

DP

Ahhhhh, John Parillo is your colleague...now that explains it. He of the eat 6000-10,000 calories per day school, and the workouts ONLY meant for guys on juice. This explains your crazy workouts...LOL.

The name of this thread should have been "chest complicated," not "simplified." But if it works for you, more power to ya!

Posted by: Dr. Pain

Originally posted by gopro

Ahhhhh, John Parillo is your colleague...now that explains it. He of the eat 6000-10,000 calories per day school, and the workouts ONLY meant for guys on juice. This explains your crazy workouts...LOL.

The name of this thread should have been "chest complicated," not "simplified." But if it works for you, more power to ya!

THAT'S A VERY IRRESPONSIBLE COMMENT TO MAKE

I'M IN THE BUSINESS, I HAVE A LOT OF COLLEGUES, I DON'T NECESSARILY BELIEVE IN THEIR METHODS OR PRINCIPLES!

I HAVE BEEN CONSULTING FOR THE HEALTH FOOD BIZ FOR OVER 20 YEARS....I HAVEN'T EVEN STARTED POSTING ON SUPPS YET.
JUDGING ME BY A FEW POSTS IS VERY IMMATURE.

TWICE NOW I HAVE STATED THAT I EMPLOY A LOT OF TRAINING METHODS. I TRAIN TRAINERS, AND ADVISE ATHLETES OF NATIONAL, INTERNATIONAL, PROFESSIONAL AND OLYMPLIC CALIPER.

MAYBE YOU SHOULD SHOW MORE RESPECT, YOU MAY GET MORE IN RETURN!

DP

Posted by: Scotty the Body

Ummm, I'd say somtin but your both bigger than me so I'll keep my mouth shut.

Posted by: Prince

Originally posted by Dr. Pain
Bench press is as the title suggest...
done with a Barbell, lying flat on a bench, holding it in the middle, and getting a full range press!

DP

I see that causing a lot of wrist pain!

Posted by: pumpit

Well if your strong enough and he certainly sounds like it i think the wrist would be ok ,DP can i ask how many years you have been training just get an idea of how advanced you are?

Posted by: Dr. Pain

15 Years, started 1987 for about 6 months WT, then shifted to triathlon and ultra distance running, 1992 became very serious!
The body became it's function, but only when I concentrated on Nutrtion (and recovery) did the gains solidify!.

Taught in the PE Dept at UNLV for a few years, although Finance is my field (have taiught academics also)

DP

p.s On this issue, a friend once asked "How long does it take to go from intermediate to advanced BB?"

I had to answer, "For some it's only a matter of several months to a few years, but for others, 20 years to a lifetime, and they still won't get it right!"

Posted by: w8lifter

Originally posted by Dr. Pain

The body became it's function, but only when I concentrated on Nutrtion (and recovery) did the gains solidify!.

DP

Yeah, I just had to quote that cause I like it

Edit: Yeah, I just had to make it bigger cause I like it so much

Posted by: Robboe

I think that's a good response, not irresponsible.

The only reason we're juding you by a few posts is cause every post so far has included ridiculous volume. Why not vary your posts a bit so people don't jump the gun so quick?

Posted by: Dr. Pain

Originally posted by The_Chicken_Daddy

I think that's a good response, not irresponsible.

The only reason we're juding you by a few posts is cause every post so far has included ridiculous volume. Why not vary your posts a bit so people don't jump the gun so quick?

Why don't people act more responsibly and have some RESPECT! for each other?

Read the words, all of the words....if I say there is more coming...if I say I train many ways...if I warn....read the freakin words!

DP

Posted by: gopro

Originally posted by Dr. Pain

THAT'S A VERY IRRESPONSIBLE COMMENT TO MAKE

I'm not doubting your credentials. I have a few myself. I personally believe that the routines you have been posting so far have very limited applications in the world of fitness and bodybuilding. They are highly advanced, very technical, above the heads of most of the people on here(not because of their intelligence, but because they are not necessarily in "our field), and can be useful only to a select few individuals.

I get plenty of respect because I've earned it. I don't want to start a war with you. I can tell you have plenty of knowledge and experience, but in an effort to show it to everyone I think you are misleading some people.

My post was NOT IRRESPONSIBLE...just truthful. Keep your input coming, I know you have alot of good knowledge to pass on.

Posted by: gopro

Chicken, are we actually starting to get along a little? This is scaring me!

Posted by: Robboe

Originally posted by Dr. Pain

Read the words, all of the words....if I say there is more coming...if I say I train many ways...if I warn....read the freakin words!

DP

I did read them. Now you re-read mine.

I said "vary" your posts. I know there'll be more coming, i was just recommending you don't post all your crazy volume techniques all at once. Slip some lower volume one in between etc...

Posted by: Robboe

Originally posted by gopro

I'm not doubting your credentials. I have a few myself. I personally believe that the routines you have been posting so far have very limited applications in the world of fitness and bodybuilding. They are highly advanced, very technical, above the heads of most of the people on here(not because of their intelligence, but because they are not necessarily in "our field), and can be useful only to a select few individuals.

I get plenty of respect because I've earned it. I don't want to start a war with you. I can tell you have plenty of knowledge and experience, but in an effort to show it to everyone I think you are misleading some people.

My post was NOT IRRESPONSIBLE...just truthful. Keep your input coming, I know you have alot of good knowledge to pass on.

I'm not trying to butter you up 'Pro, but this was another good response.

Posted by: gopro

Originally posted by The_Chicken_Daddy

I'm not trying to butter you up 'Pro, but this was another good response.

Consider me buttered, like a hot roll early in the morning....

Posted by: Robboe

Dude...are you trying to seduce me?

Posted by: Prince

Okay, DP uses different techiniques and you two do not agree with them.
Let's not start a flame war because of differing opinions.

Posted by: Robboe

We aren't starting anything.

It's DP who is typing in caps.

Posted by: gopro

Originally posted by Prince
Okay, DP uses different techiniques and you two do not agree with them.
Let's not start a flame war because of differing opinions.

I don't think I've been flaming him at all Prince. I have been respectful, as has been TCD. I said he obviously knows his stuff and should keep contributing. I think he is just trying TOO hard to impress us. I hope he keeps posting.

Chicken...yes, I'm trying to seduce you, you sexy thang!

Posted by: craig777

Oh man, Gopro you and Chicken are making me ill.

Posted by: gopro

Originally posted by craig777
Oh man, Gopro you and Chicken are making me ill.

What, can't handle a little "man love!?" Hehehehehe...

Posted by: Prince

I said let's not start a flame war, I did not say that anyone was flaming, yet!

Posted by: Triple Threat

Originally posted by gopro
Chicken...yes, I'm trying to seduce you, you sexy thang!

Gopro and Chicken? That would be like a Doberman humping a toy poodle.

Posted by: Scotty the Body

Ok, I re-opened this babe back up, If anyone has a valid point to make then make it, if your gonna flame then STFU!

Posted by: gopro

Originally posted by CaptainDeadlift

Gopro and Chicken? That would be like a Doberman humping a toy poodle.

Hehehe...true!

Posted by: Jodi

Bump

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