Dominatrix

[Dr. Pain]

Emphasis on upper chest:

5 sets of BB incline
5 sets of single drop DB incline
4 sets low incline DOMINATRIX w/drop last set
4 sets swiss ball flyes
4 sets push ups weighted feet up
3 sets cross bench pullovers

DOMINATRIX explained....

OK, first you put the leg cuffs on each wrist, leave them loose enough so you can slip out and change partners!
Then place a flat or low incline bench between the cables, cables on the bottom!

Get some DB's, the women use 15, 20, 25.. the men vary 20-40.

OK, with the leg cuffs attached and DB's in your hands, do 8 reps of big stretching flyes (hard contraction), then w/o rest, immediately go to 8 presses, full extension!

Sounds easy, then try it! Oh yeah, cable resistance varies 2-5 plates!

My training partner and I will do this in about 75-80 minutes, 3 people about 85-90 if they have their act together. This is an advanced W/O, not for beginners or intermediate trainees. You can still do it, just use less sets and less weight, go to failure of course, and it will take only an hour!

DP

p.s. the last three exercises actually take less time as they are finishing and isolation type exercises, done with less rest than the compound movements!

 

[realdeal]

sounds pretty cool, but i dont have a training partner

 

[Arnold]

hmmmm...this is will get interesting!

So, you believe that you can emphasize parts of the pectorial muscles? (just curious)

 

[w8lifter]

Originally posted by Prince
hmmmm...this will get interesting!

So, you believe that you can emphasize parts of the pectorial muscles? (just curious)

OMG.....I've already thought of that....here we go again...*sits back, grabs a beer and w8's for the fun to begin*

 

[Dr. Pain]

I'm not going to debate the issue, and I do have an understanding of physiology, bio-mechanics, and the physics of the situation! I have also heard the range and diversitiy of opinions on this matter.

What I can tell you, EMPIRICALLY (key word), not scientifically, that you can target certain areas of the chest! I have trained, instructed and advised a significant number of people and trainers, and can target specific areas of the chest. If I want to annihilate the clavicular pectoralis region, or almost any chest segment, I can cause tremendous area specific micro trauma requiring significant repair and resynthesis of muscle tissue!

Again, EMPIRICALLY, I have brought up lagging, upper, inner, outer, etc. areas of a competitor's, or a trainee's chest (to the best of their genetic limitations). At a certain point, as with many subjects in nutrtion and training you have to just say science (or what is currently considered gospel), just has to take a back seat to what you have just proved time and time again.

Sorry, no supportive studies this time, just results!

DP

 

[pumpit]

DP could you please list a few exercises for the lower inner cheast please?and just the inner cheast in general please?

 

[ZECH]

Originally posted by w8lifter



OMG.....I've already thought of that....here we go again...*sits back, grabs a beer and w8's for the fun to begin*

Umhuh, umhuh!!

 

[Dr. Pain]

Originally posted by pumpit
DP could you please list a few exercises for the lower inner cheast please?and just the inner cheast in general please?

As the older Indian gentleman was explaining a product that he felt was exception and I asked, "Tell me Leonard, what's in this product that makes it work so well?"

He replied, "You know DP, it has in it what is has!"

Sorry in that context, I'm not biting! I've said what I've said! You can agree or disagree.

DP

 

[Arnold]

I agree DP, but there are a couple of people here that love to argue this.

 

[Robboe]

I dunno whether to laugh or cry...

Well, i tell a lie, I'm currently bustin' a nut here right now. But it's only cause i'm restraining the tears.

Not to mention the amount of volume...

 

[w8lifter]

lol....let the games begin!

 

[ActionMatt]

Black rocks keep away white tigers.

I don't have any science to prove it, but I always have black rocks around me and I've never seen a white tiger, so it must be true.

You can say what you want, but you'll never change my mind because I've got 22 years of empirical evidence to prove it.

 

[Robboe]

lol.

 

[Neil]

25 sets!
Any natty who does this is crazy.

 

[Dr. Pain]

Originally posted by Neil
25 sets!
Any natty who does this is crazy.

Crazy people:

Current partner on the left in black!

Plenty more, but no pics!

All of these people and more have been on stage, and do or have done these W/O's with me!

The red X can be cut and pasted, here is his precontest picture!

DP

 

[Mule]

Ive seen the one in the red somewhere before!

 

[ActionMatt]

I'm not seeing any extreme upper chest development.

 

[Arnold]

I attached that one that was coming up as a red x!

 

[Robboe]

Originally posted by ActionMatt
I'm not seeing any extreme upper chest development.

Me either. Some good shoulders though - not suprising from incline work.

I did notice that out of those two guys posing, the one on the left clearly hasn't heard of the word "squat".

 

[Dr. Pain]

The point was more that everyone of those people, some only training a VERY SHORT time, HAVE been on stage, HAVE won or placed at the REGIONAL level, and HAVE utilized as part of their program varying training volume!

Btw, those two guys are 44 and 46 years old respectively, and had it been a chest day, would have shown the opposite of your typical concave upper chest.


DP

Note: FYI, I'm not saying train this way, I personally have training philosophys that include not having a routine, not training more than one bodypart per day (except arms are trained together on their own day), etc! But everyone is different, there is no one program best for everyone

So, it would be far more beneficial for others, not to make snide remarks, but make clear what works for you, an alternitive veiwpoint!

 

[craig777]

Dr. Pain

I don't have a workout partner. Could I borrow yours.

 

[Dr. Pain]

Sure, but the women are as strong as most men, and a lot more durable!

DP

(pound for pound they are stronger in some exercises, ever see a 118 pound woman doing 90# one arm rows?)

 

[craig777]

I didn't want her to kick my butt, I just wanted to stare at her for awhile. J/K

 

[Robboe]

"Btw, those two guys are 44 and 46 years old respectively, and had it been a chest day, would have shown the opposite of your typical concave upper chest."


So upper chests are only big when they're pumped. I see...

 

[Neil]

Maybe it could be effective if done periodically, but doing a routine like that for more than 1 week is a sure way to put yourself into overtraining. It looks like something straight out of Flex.

 

[Arnold]

Originally posted by The_Chicken_Daddy
I did notice that out of those two guys posing, the one on the left clearly hasn't heard of the word "squat".

You will find at most, if not all,local and state level competitions legs are the weakest body part. I take notice to this because my legs have always been one of my stongest body parts.

 

[Jodi]

Bump

 

[Charger]

Originally posted by Neil
Maybe it could be effective if done periodically, but doing a routine like that for more than 1 week is a sure way to put yourself into overtraining. It looks like something straight out of Flex.

Why are most so afraid of volume?? I do a routine that involves 26 sets done in one hour, 3 days a week. Granted I can only do this for 5 to 6 weeks before a change is needed to avoid over training but I love it. I am also 40 yrs old

 

[racoon02]

Im a fan of volume myself. I love leaving the weight room dirty, sweaty, and feeling like im about to keel over