Mario your videos have converted me, you might remember my comments a few months ago because I used to always comment about how you were wrong about bodybuilding, I still think you were wrong about a lot of stuff, but you've convinced me to start training wrestling and kickboxing a few months ago and it was one of the best decisions of my life. Also nice video
Im 5'11, 13, and 150lbs. ever since i worked out like you and martin said i noticed more muscle and better strength. my 5'6 170lb buddy tested my core strength by telling me to stay in a position without moving and i aint budged an inch. didnt know this advice worked that well bro😅
From experience, i found that weighted dips had the biggest impact on my chest size and overall pressing strength. I believe because the core is involved in the movement, i was able to never plateau and continue making strength gains overtime. I went from +45 pounds for reps to repping +135 in less than a year of focusing on dips. Dips also helped me add a plate to my bench rep work and i also saw big improvements on my upper chest too! I believe dips specialization can replace both incline and regular bench press, so its basically a 2 in 1. However i must say that they are quite dangerous so you need to be extra careful when loading weight otherwise you could injure your shoulders and sternum. I didn't know this at first and got mild costocondritis that lasted a few weeks and set me back in my training, could've made way more progress if i was more careful!
@Coach_MarioRios if you look at studies, some have shown that the dip has almost as high upper chest activation as the Incline dumbell press, due to the stretch it provides.
@@Coach_MarioRiosBret Contreras did a more recent study on average EMG & MVC with particular chest movements and weighted dips surprisingly hit the upper chest as well or even better than incline barbell movements. Check it out it’s worth a read
Mario I been going to the gym for almost 2 years. Because of you, I got a lot stronger. I can do weighted pull ups now, reverse curl almost 100 barbell, farmers walk 80 ibs for 30 seconds. The downside is I got man boobs 😭. I been only doing pike push ups (to try and do a handstand push ups). I assume doing only pike push ups can help, but I am pretty sure its my body fat. However before I begin cutting (190 ibs currently) I wanna make sure I aesthically hit the chest properly. So thank you Mario 🙏
Basically get a strong bench press/db press on a flat bench, then focus mainly on the upper chest, I started focusing on it doing just 2 sets a week of flat db bench/bench press, and focus on incline benches. My chest has improved a lot and my strength too
@@chilldoc9638 oh nice. What is a fibre type? Is it like fast or slow twitch? Can you explain for working out, do you need to do different exercise to hit each fibre type or each head? thx
Mario can you do one of these for the back please? I love your and ur brother Martins vids, thanks for making me a stronger and more athletic volleyball player
i cant wait till im 16 so i can go to my local gym and do all of this stuff. all i have are 12-35 lb dumbells, a pull-up bar and a bench. id say i have a good build with only that much but the "newbie gains" will go wild.
mario am a 11 year old am ordering 2 pair of dumbell that are stainless steel can you help me how to get a really good aesthetic body only by using dumbbells please make it mario
It’s ok to do a few seated exercises or few machine exercises as long as you have a majority of free weight exercises. Like I like to do pull ups, barbell rows and sometimes lat pull downs or machine rows. So if your a athlete then probably free weights are the way to go but if you wanna be athletic but also maybe a bit more muscle, adding a little machine work or little seated work will be fine
Bro actually break it down into a better informations in the video, im surprised. In shorts he screams and dissing bodybuilders so hard for no reason and i can’t help but feeling entertained. 😂
11:06 my upper chest is really lacking like i cant even flex top of my chest should i still do what you say here or hit incline first (i cant bench my bodyweight)
should i prioritize my chest or back first in my chest/back day? my chest is alright but not that developed but i have slight rounded shoulders, and after watching your videos ive incorporated T raises and Y raises, i do T raises as a pre exhaustion before i do barbel rows and i do y raises as a preexhaustiom before i do weighted pullups. Should i hit back first becuase of these rounded shoulders or chest?
Incline chest work only. Flat bench will add mass,lots of it But when you get older it’s hard to keep up,and it’ll look flabby,especially the lower chest.
Hey Coach, I was wondering if you would like to create a cool game based on athletic bodybuilding, where one has to balance asthetics and strength. I know a lot of your audience are gamers, myself included. But I went from a sweaty gamer to an asthetic game developer. My joy before was just listening to you hating on Bodybuilders just by using common sense. But I will place it as simply as I can. This can be a fun mobile or pc game, and anything can be up to you. I was thinking of along with this another project of a AAA game where one is going about exposing the steroid head bodybuilder matrix. I am also a graphic designer and can help out with creating some Mario Rios merch.
what flys can i do my gym has only 1 cable not 2 so i cant do flys and the pec dec is broen and i dont know when it will be fixed (been broken for over 3 months now)
brother allow me to help you out here. There are 3 heads to the chest (not in like the upper middle lower thingy that u showed tho). you got the clavicular and sternal heads of the pec major. But my brother in christ you is forgetting the pec minor 💀💀. 3 heads.
@@Coach_MarioRios I'm sorry but last time I checked the pec minor is still a muscle of the chest. and forgive me if im wrong but that still makes it a head of the chest (not the pec major) the chest. why r u even making content ur actually awful lmaoo
The pec minor is on the inside of your pec more towards your armpit. It is not a head of the chest bro. Mario is right. Just look up diagram of pec major and pec minor.
@@Coach_MarioRiosI think he is referring to the chest as a part of the body whereas you are referring to it as a muscle group which is causing some confusion. ie. pec minor is part of the chest area but not the chest muscle group.
You contradict yourself too much, I'm sure I heard you say like chest is pointless. Btw the pectoralis major is composed of three heads: a clavicular head originating from the anterior border of the medial clavicle, a sternocostal head originating from the anterior surface of the sternum and second-sixth costal cartilages, and an abdominal head originating from the aponeurosis of the external oblique.
Your rep ranges are wrong btw, hypertrophy is in 6-20 although doing that many is a waste of time, and 6 isn't near optimal for strength. Quite UA-cam Now.
Incorrect, rep range for hypertrophy is 6-12. According to research, however, anything between 5-30 reps can build the same amount of muscle as long as taken close to failure. But the time under tension in the 6-12 reps range is iprimal. And strength rep range is 1-6 so get educated before you comment and hope you learned something 👍🏼
Tiege Hanley: Only $9 to do the bare minimum for your skin at tiege.com/mariochest
Jeff Nipples told me there are 9 heads of the chest
You can make an argument their are 3-9 fiber types but no anatomy or medical resource will says their are 9 “heads” it’s dumb
@@Coach_MarioRiosit’s there mate not their
“How you can hit your middle head of your pec” -🤓👆
Erm actually there 90 heads of the chest 🤓🧐🧑💻
😢I thought there was 12
One for every month
Mario and Martin saved my life, went from 265 to now 248 bw. I plan to drop enough in order to see my abs, wish me luck and any advice is welcome.
Bro dont chase abs just try to main tain your weight and build muscle but idk ur height cuz if ur short lose sum weight first and do it from there
@@prodlackyi to little info is provided to assume anything tbh
@@prodlackyihe is cutting dude, he is still training gym most probably, he won't lose muscle tbf
Craig army
@@prodlackyi I’m currently 5’10 and weigh in about 248-249
Mario your videos have converted me, you might remember my comments a few months ago because I used to always comment about how you were wrong about bodybuilding, I still think you were wrong about a lot of stuff, but you've convinced me to start training wrestling and kickboxing a few months ago and it was one of the best decisions of my life. Also nice video
Im 5'11, 13, and 150lbs. ever since i worked out like you and martin said i noticed more muscle and better strength. my 5'6 170lb buddy tested my core strength by telling me to stay in a position without moving and i aint budged an inch. didnt know this advice worked that well bro😅
Nothing beats Compound Exercises
the lakers need a new center
dude got the best starter pack
@@bordraft5272 how? Just cause im tall?
@@38special_education you can be like a sports player or a fighter
Best Creator at the moment🙌 🙌
Tiege Hanley: Get your first box 40% off (+ FREE gift), and 20% off for life, at tiege.com/mariochest
Mario if you don’t reply to this, your brother is more aesthetic than leon edwards
From experience, i found that weighted dips had the biggest impact on my chest size and overall pressing strength. I believe because the core is involved in the movement, i was able to never plateau and continue making strength gains overtime. I went from +45 pounds for reps to repping +135 in less than a year of focusing on dips. Dips also helped me add a plate to my bench rep work and i also saw big improvements on my upper chest too! I believe dips specialization can replace both incline and regular bench press, so its basically a 2 in 1. However i must say that they are quite dangerous so you need to be extra careful when loading weight otherwise you could injure your shoulders and sternum. I didn't know this at first and got mild costocondritis that lasted a few weeks and set me back in my training, could've made way more progress if i was more careful!
My issue with the dip is the lower chest gains whilst ignoring the upper chest. That’s why, to me, dips are a better tricep exercise
@@Coach_MarioRios Actually with ring dips, you get amazing upper chest stimulus, plus all the core and stability benefits
Weighted ring push-ups are GOATed.
@Coach_MarioRios if you look at studies, some have shown that the dip has almost as high upper chest activation as the Incline dumbell press, due to the stretch it provides.
@@Coach_MarioRiosBret Contreras did a more recent study on average EMG & MVC with particular chest movements and weighted dips surprisingly hit the upper chest as well or even better than incline barbell movements. Check it out it’s worth a read
Mario I been going to the gym for almost 2 years. Because of you, I got a lot stronger. I can do weighted pull ups now, reverse curl almost 100 barbell, farmers walk 80 ibs for 30 seconds.
The downside is I got man boobs 😭. I been only doing pike push ups (to try and do a handstand push ups). I assume doing only pike push ups can help, but I am pretty sure its my body fat. However before I begin cutting (190 ibs currently) I wanna make sure I aesthically hit the chest properly. So thank you Mario 🙏
For me I do
A warmup set with light weight 15 reps
A moderate weight set of 8-10 reps
Heavier set of 6-8 reps
Heavy set for strength of 4-6 sets
Basically get a strong bench press/db press on a flat bench, then focus mainly on the upper chest, I started focusing on it doing just 2 sets a week of flat db bench/bench press, and focus on incline benches. My chest has improved a lot and my strength too
Let's go the champ is here 🎉
0:57 I actually googled it and google also says that there are 2 heads
it says 3 when i googled it
2 heads, 3 fiber types
@@chilldoc9638 oh nice. What is a fibre type? Is it like fast or slow twitch? Can you explain for working out, do you need to do different exercise to hit each fibre type or each head? thx
@@chilldoc9638why do u watch his videos of your a bodybuilder
Weighted ring push-ups are extremely underrated and will blow your chest up.
Thanks mario, keep spreading athletic bodybuilding
Thank you, watching you made me look from a block of fat to an aesthetic guy,and that in 6 months,I love you and your content
Mario can you do one of these for the back please? I love your and ur brother Martins vids, thanks for making me a stronger and more athletic volleyball player
he made one for back and biceps I’m the same video
didn't expect alex leonidas there, his videos are often nice.
we is not a dorky bodybuilder, he is also an athletic strong guy. ❤
Do a video for back please as its the second most aesthetic musle shoulders are first
Nice video
i cant wait till im 16 so i can go to my local gym and do all of this stuff. all i have are 12-35 lb dumbells, a pull-up bar and a bench. id say i have a good build with only that much but the "newbie gains" will go wild.
Will you ever do a gym workout with Leon? Train some Legs and arms.
Alpha M the mennace has Tiegé Hanley everywhere 💪
I thought i had bad chest genes until I started focusing mostly on the upper chest. Now, my chest started growing
What is the best way to bench press standing up so I can engage my core more?
good video brother, you should make more irl content though it’s educational because we see how you live
Wake up babe Mario Rios just uploaded ‼️
Hey G , would your 90 day athletic bodybuilding blueprint work for someone like me who is doing boxing 3-4 times a week?
Of course, but if you are more into boxing than lifting the 120 day peak athleticism package is better
No way you showed Sydney Sweeney for chest 💀💀
Mario, can you please make a video that shows how to increase strength and power but not size 🙏 🙏
mario am a 11 year old am ordering 2 pair of dumbell that are stainless steel can you help me how to get a really good aesthetic body only by using dumbbells please make it mario
Bro I don't think you are ready for weightlifting you're so young and tender
@@savanthsajil7857tender is crazy
The earlier, the better.
Just focus on body weight and move to gym when you get to eight grade, make sure you master body weight before the weights
yea probs just do bpdyweight
Would you ever fight Max Euceda?
Ngl I think Mario will win hear. Blud looks and moves like a lock now. Idk if mario could beat the old max before the big bulk
Hey Mario can you make a video on how to grow your side and rear delts
I was wondering if you could do a video rating subs physiques including mine
ty bro
mario, can u make a video of building strength without building much size
Love ur vids
Mario rios the Master dabater
Mario is it ok to do bicep curls on a bench on an incline for one of my bicep excercises? I feel like I get a better stretch on it
It’s ok to do a few seated exercises or few machine exercises as long as you have a majority of free weight exercises. Like I like to do pull ups, barbell rows and sometimes lat pull downs or machine rows. So if your a athlete then probably free weights are the way to go but if you wanna be athletic but also maybe a bit more muscle, adding a little machine work or little seated work will be fine
@@tart-dh5kn thanks
@@tart-dh5knthanks for answering, Mario. (:
I’m 13 and I bench my body weight for 9 reps how good is that?
Very good
Can I train my back two days in a row? For example, I did back exercises yesterday, and tomorrow is also back day.
That isn’t really ideal going back to back. You should let the muscle you hit recover from the previous session
@@moneymakinmitch8130 So how many rest days should I take before I train my back again? Is it two days?
@@kigashleyjalalain6956 2 days in between is fine. I’d say at least one day in between but it depends on your schedule too
Could you do a video on arms cuz my bicep is kinda wierd its thin, not small really just thin my arm isnt thicc as i want it to be, would be helpful
He has one already
Are incline dumbbell flies good to build your upper chest?
You'd be better off doing regular incline dumbell press.
low to high cable flies are better but if you have dumbbells than that’s good too
It’s the same as a regular flat bench dumbbell fly, there’s no resistance at the top, you’re better off using cables
This is why Leon Edwards has the most aesthetic physique
Coach you should collab with Tom heckles you two would get along well
Tom beckles*
My chest is the best part of my physique,, make a video about legs please 😪😪
Make a similar video about the back
Rows, Pull Ups is all you need
Bro actually break it down into a better informations in the video, im surprised.
In shorts he screams and dissing bodybuilders so hard for no reason and i can’t help but feeling entertained. 😂
Hola hermano, I only have 20kg each dumbbells..... what do you recommend me?. pleaseany tips for my chest?. i can 20 reps each set
Coach is it ok if i do 16 reps per set for each exercise
Ive been trying to grow my chest, but my max is 205 and im 219 6ft3, what should i be repping for the 6-8 rep range and how many sets?
This is the truth here people. As much as I admire jonni shrieve and that I'm subscribed to him, he deserved that smoke.😂😂
how about doing 8-10 rep range while doing bench??
bro just said the bench press is the best for growth ☠
Cause it is, is it not?
11:06 my upper chest is really lacking like i cant even flex top of my chest should i still do what you say here or hit incline first (i cant bench my bodyweight)
should you do plyos before or after lifting
Is assisted dips good for building chest?
should i prioritize my chest or back first in my chest/back day? my chest is alright but not that developed but i have slight rounded shoulders, and after watching your videos ive incorporated T raises and Y raises, i do T raises as a pre exhaustion before i do barbel rows and i do y raises as a preexhaustiom before i do weighted pullups. Should i hit back first becuase of these rounded shoulders or chest?
Incline chest work only.
Flat bench will add mass,lots of it
But when you get older it’s hard to keep up,and it’ll look flabby,especially the lower chest.
Hey Coach, I was wondering if you would like to create a cool game based on athletic bodybuilding, where one has to balance asthetics and strength. I know a lot of your audience are gamers, myself included. But I went from a sweaty gamer to an asthetic game developer. My joy before was just listening to you hating on Bodybuilders just by using common sense. But I will place it as simply as I can. This can be a fun mobile or pc game, and anything can be up to you. I was thinking of along with this another project of a AAA game where one is going about exposing the steroid head bodybuilder matrix. I am also a graphic designer and can help out with creating some Mario Rios merch.
Make a kickboxing game
what flys can i do my gym has only 1 cable not 2 so i cant do flys and the pec dec is broen and i dont know when it will be fixed (been broken for over 3 months now)
Flat barbell bench is NOT the best chest exercise. It's the incline dumbbell bench.
To get a big chest, just get a strong bench press and incline bench through a good program no cap
Opinion on reverse grip bench press that target more upper chest?
Can’t find the tweet from the thumbnail.
yay
Can’t I just hit all incline movements and not do flat bench?
BRO GOGGLING IT SAYS IT HAS 2 HEADS.
I have a somewhat chubby/round face but a skinny buddy. No abs either,
What does this mean?
bulk
Alex Leonidas spotted 🔥
But your program puts incline before flat. Which is it
He changes it every block of training he explained that in the video
He said about a guideline that if you can’t bench somewhere around your bodyweight, you should do the bench press before incline
whats ur opinion about yoga
Yoga keeping u big as hell
Bullshit
What to do if u hv gyno tho
most relatable shi ever
Surgery
more roids
you got pectus excravatum?
If you are strong you will get size
frfr
back next? :0
Personally theres no way i can do barbell flat bench and then incline my laffy taffy shoulders would be destroyed
More mma content bro
brother allow me to help you out here. There are 3 heads to the chest (not in like the upper middle lower thingy that u showed tho). you got the clavicular and sternal heads of the pec major. But my brother in christ you is forgetting the pec minor 💀💀. 3 heads.
Pec minor isn’t a head of the chest and it’s a separate muscle. I’m baffled by your ignorance 💀😂
@@Coach_MarioRios I'm sorry but last time I checked the pec minor is still a muscle of the chest. and forgive me if im wrong but that still makes it a head of the chest (not the pec major) the chest. why r u even making content ur actually awful lmaoo
The pec minor is on the inside of your pec more towards your armpit. It is not a head of the chest bro. Mario is right. Just look up diagram of pec major and pec minor.
@@Coach_MarioRiosI think he is referring to the chest as a part of the body whereas you are referring to it as a muscle group which is causing some confusion. ie. pec minor is part of the chest area but not the chest muscle group.
to any one who say this after 16 minutes of being uploaded . the video has 69 likes. haaha. i know iam childish
Could you imagine if Leon Edwards went at it with Madison Beer? No one would chirp at him ever again
What are you talking about bro 😂
@@moneymakinmitch8130 👉👌
Vennnommmmm
-Eminem
Quite UA-cam
So you telling us the best split is ppl?
bro you have gooner brain
"you gotta know how to build it " 💀
You contradict yourself too much, I'm sure I heard you say like chest is pointless. Btw the pectoralis major is composed of three heads: a clavicular head originating from the anterior border of the medial clavicle, a sternocostal head originating from the anterior surface of the sternum and second-sixth costal cartilages, and an abdominal head originating from the aponeurosis of the external oblique.
I’m not a virgin anymore..
alphadestiny mentioned!
Yo when you bench bro, don’t bend your waist
That why leon edwards walks seated because hes a brickhead bodybuilder
nu uh
I was watching your Old video titled Im a loser. In that video you said Hamza inspired you but now you make people think you hate him
Pointing out someone is wrong = hate? 🫥
@Coach_MarioRyou pointer it out in a condescending way. ios
@@Coach_MarioRioswhat is the emoji
@@Coach_MarioRios no but that what people think about you or you make them like that.
Hey, why did my pecs split in 15 heads, I guess neither you or dumb bodybuilders are right but me💪🥊🥋
How to not have Gregor Mcconor's hideous non-existent chesr
Very helpful Mario!
Thank you.
BTW, please check your email inbox!
Your rep ranges are wrong btw, hypertrophy is in 6-20 although doing that many is a waste of time, and 6 isn't near optimal for strength. Quite UA-cam Now.
Incorrect, rep range for hypertrophy is 6-12. According to research, however, anything between 5-30 reps can build the same amount of muscle as long as taken close to failure. But the time under tension in the 6-12 reps range is iprimal. And strength rep range is 1-6 so get educated before you comment and hope you learned something 👍🏼
Can you make a vid of you going to a girl and ask her if she is arab like leon aka the most asthetic guy
‘Steroid head bodybuilders’ hahaha that’s also what I always call them