Staying big with light weights

[Quix99]

Thanks Quix.

So you don't think you'll lose size with this method, but actually gain some?

I acutally gained some size, no”scale” weight but visually more roundness. I think its the lighter weights you can connect alot better, and truly squeeze the muscle better instead of moving weight.

 

[EMPIREMIND]

I'm going to research more of his videos. I want to try that chest workout!

Yessir, that’s the guy. He charges for his programs, but I have a bunch of them and they are all worth every penny. Excellent stuff bro.

This is one of my favorite chest shoulder days, a workout he featured on his mountaindog diet website:




“Nothing looks more powerful sitting poolside with your wife and kids than a full chest and round set of delts. Give this August workout of the Month a shot during your next session.

Chest – 5 exercises – 15 sets
Shoulders – 3 exercises – 10 sets
Abs – 1 exercise – 4 sets
9 exercises – 29 sets

Shoulders

Reverse pec-dec:
You will love how starting with these will feel before training chest. After 3 warm-up sets of 15, give me 4 working sets of 15 with a one second hold at the contraction.
Total Work Sets: 4

Chest – all dumbells and barbells today. This is an old school chest style workout that is going to take some serious effort.

Dumbell press:
Do these on a slight incline if possible (see video below for correct angle). Do sets of 8 until you barely can get the 8th rep. Take the reps to ¾ lockout and then come right back down. Keep your chest flexed during the whole movement. Generate as much tension as humanly possible. We will count this as 3 working sets. Do not go up so fast that you cheat yourself out of volume. This is a lot of reps, you should be pumped when complete.
Total Work Sets: 3
RPE: Activation and start pump
Goal: 8-10

Incline barbell press :
If you can use the low angle on these please do. Do sets of 8 explosively going up until you can just barely get 8. Use a good controlled descent and then drive the weight up hard to ¾ lockout before coming back down. Always stop about 1-2 inches above your chest to save your rotator cuff from unnecessary strain! We will count this as 3 sets.
Total Work Sets: 3
RPE: 8-10
Goal: Train explosively

Bench press with pause:
Time to bring the PUMP!! Give me 3 sets of 10 once you find your working weight on these. Do not cheat these reps, control and feel that chest doing all the work. It won’t take a ton of weight after the dumbbell and incline barbell pressing.
Total Work Sets: 3
RPE: 10-12. The last set is the 12
Goal: Supramax pump

Dips superset with stretch push-ups:
Let’s stretch everything out. Give me dips to failure then walk over and knock out stretch push-ups to failure. Rest 90 seconds then repeat. Control all the reps as we don’t want any muscle tears, but push yourself!
Total Work Sets: 6 (3 rounds)
RPE: 10
Goal: Train muscle with stretch emphasis

Shoulders

You will look ultra-wide today considering we are starting and finishing with shoulders here.

Standing dumbbell side laterals:
Give me 2 sets of 12 so you find your true working weight of 12 reps. Once you find that weight we are going to do a massive drop set. And it goes like this: do 12 full range of motion reps + 10 bottom half partials, reduce the weight by 10 pounds on each dumbbell, go to failure with full range reps but give me 15 bottom half partials. Then drop the weight another 10 pounds and do full range reps till failure. Then I want you to tilt your chin and do partials till you can’t move the dumbells off your vastus lateralis. We will call this 3 sets.
Total Work Sets: 3
RPE: 9-10
Goal: Supramax pump


Cage press:
Time to wrap this baby up with some pressing. 3 sets of 6 reps, but every single rep is perfect. Bring the bar down, slight pause on the pins, then explode up as hard as you can and flex your shoulder/traps as hard as you can.
Total Work Sets: 3
RPE: 9-10
Goal: Supramax pump


Thanks a bunch!
John Meadows

P.S. Wanna take this Pump and triple it?? 60 mins before your workout have 50g whey isolate, 1/3 cup raw measure cream of rice, 1 tbs natural peanut butter and 1.5 liters of water. 30 mins before have 1 scoop Arc Reactor. Then 5 mins before your session start sipping 1 scoop of Recovery Factor X”