Don't Do This Chest Workout ❌
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- Опубліковано 3 жов 2024
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If you're doing 24 sets per chest workout (or for any body part) then it either means:
A) Your effort level per set is severely lacking on your chest exercises. Probably leaving at least 5 reps in the tank and that's why it feels reasonable to perform that much volume.
B) You are training reasonably hard (at least on a decent chunk of the sets) but are just doing way more than you actually need.
In either case it's bad news.
It doesn't necessarily mean you won't get results and build chest muscle to some extent (though it might depending on the situation), but it's definitely going to be far from optimal.
There's a lot of nuance when it comes to training volume recommendations since it really depends on precisely how close to failure you're training and how your weekly plan is laid out, along with other factors.
But very generally speaking, I'd say something like 8-10 hard sets per body part per workout would be the upper limit in most cases to where if you're genuinely getting within a couple reps of failure then going beyond that is excessive.
(I'm not saying you NEED to do 8-10 sets... I'm saying that would be the maximum amount for a single workout.)
If you're truly training to failure (key word being "truly") then it's probably more like half that.
In fact, I've had phases of bodybuilding training in the past where I was literally doing ONE all out set per body part and making consistent gains from it.
Again, it's an individual thing and so it's very hard to give concrete recommendations across the board.
In any case, the bottom line is that a 24 set chest workout is completely redonkulous and unnecessary.
It either indicates that your training is fundamentally flawed at the most basic level (you're not getting anywhere near actual failure) or that you're just going way beyond what is actually needed to maximize the growth response from a single session, which is not only a waste of time/effort but will also have a spill over effect that negatively affects the rest of your program.
#fitness #gym #workout #buildmuscle #bodybuilding #chestworkout
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What's your thoughts or resistance bands or equipment like the Gorilla bow vs bells or free weights and what works better?
رفیق ما فارسی زبانیم سخته حرفات
Do muscles rip the same like in different areas?
dude i think its just split bro training(one/two muscle group per week), what do you think about it?
That is the reason why he's physique and advice is better than yours bullshit advice.
Why you gotta cut him off when he's 10% of the way through the routine
@@ialamm lmfao it's a joke about how long it is
😂😂
@@ialamm It's a lot more useful than listening to Sean barking bs in every single video. And you're a good sheep for following him, you have no clue why. Never did any actual research of your own.
@@jaredparody5895 Wow dude you called him a sheep? You’re so alpha! Holy crap, you’re awesome!
@@jaredparody5895 all hail the alpha pack leader 🙇🏽♂️
“How to grow your chest”
*Lists every chest exercise known to human beings*
😂
Is he wrong?
@@envy_donyt8520 doing that much will end up burning muscles.
@@Abdullah6213hELlo I don’t believe he meant to do all of them I believe he was listing them to get different people different variety
@@envy_donyt8520 “without any rest” “superset with ….”
I’m the 1k like
Insta Fitness gurus be like: Do these 420 exercises with 69 sets to get a Chest Better than Arnold
How do I become Arnold?
Nah they be like home workouts to get abs in 1 week
Yah.
420 69 hahahha he said the FUNNY NUMBERS ahahahahahahahahahahaha
I see what you did there with the numbers 🤣
Bro Googled 3 website worth of chest exercises and put all in one workout 💀
Not optimal
"You can either train hard or long, NOT BOTH."
"You can't sprint for a mile."
~ Mike Mentzer.
I don't know who said that line first; it's not particularly specific (albeit useful).
But I'd argue its definitely Jeff Cavaliere that popularized that phrase.
Must have never seen Usain Bolt in action.
@@triviszla1536 Bolt is not a long distance runner. He’s a sprinter.
@@dynamicflashy A mile is not a long distance especially when sprinting.
Many cross country runners essentially sprint the whole 5 K. The only way to make 3.2 miles in 16 minutes is to maintain an extremely quick pace the entire time.
My man wants to do dumbbell flies without any rest 💀💀💀💀💀
he's praying on our down fall
Body weight dips straight to flies with no rest ain’t hard at all. You guys need to incorporate more high volume training. That’s a basic superset.
@@BrownPatriot316 The volume ain't the problem imo. The lack of care for ur shoulders tho, obvs I don't know what kinda shoulder warmup he's doing before he starts them, but even with the right form, I can't go into any set of those without warming up my shoulders religiously
Who the fuck even does flyes with dumbbells in 2022 ? Use the pec deck or cables instead of being a caveman
@@rdg665 people who only have dumbbells🤣
that routine is perfect if you want to break a pec tendon
@Justan Notherguy no way I didn't know that that's crazy
@Justan Notherguy You can't possibly go heavy when you superset with no rest xD
Clever username 😂
Why micro tear your muscles when you can mega tear 😎
@@lewisjones284 why did that actually make me laugh out loud
"no rest" yeah this is nonsense
Called a superset...
@@blueninjanoname7338 3 words… edited 😂
@@onehung Said dropset instead of superset, same thing applies. Plus who cares.
@@blueninjanoname7338 Yes, also known as junk sets. Supersetting exercises that hit the same muscles is stupid. If you're short on time, superset a press with a row.
He means no rest between two exercises (superset). Nothing wrong with that. He's issue was 8 exercise for 1 body part.
The second I heard “without any rest” it was over
😂😂
I needed to hear this.I used to think more exercises equals more gains, especially after seeing crazy training scenes in movies.
Movies, that should've been the first clue.
Only 3 exercise
Incline press variation
Flat/Decline press variation
Flat/decline/incline fly variation
Decline is shit skip altogether
I needed to hear this. Thank you.
i use to do a lot of exercise and i made some good gains. as the years go by, i now focus on 3-4 exercise per body part and really focus on the quality of each set and rep. it’s never about quantity. it’s always about quality. and intensity.
THANK YOU. I've been feeling like I'm not working hard enough, like I need to do more even when my muscles are exhausted and I have no more gas left in me. After hearing this I know I'm doing alright
100% true from experience. The crazy volume is counter-productive. Esp if you're natural. Mentzer, Yates etc have it right...fewer and intense sets to failure are key.
As soon as i heard the "without any rest" i already knew where this was going, theres nothing wrong with the 3 exercises and they work the chest well, but the 76 other following sets of random exercises were completely useless💀
True, not everyone is Goku or Bezita 😂
Sean, what’s your thoughts on having your obese wife sit on your back for weighted push-ups to grow bigger chest through progressive overload? I can already do 10 normal pushups for 3 sets with ease.
How many reps can you do with your wife sitting on your back?
@@rbarreira2 around 1/2 of a rep
🤣🤣🤣🤣
You have to feed her so she becomes heavier over time so you can progressively overload.
Lmao!@@Asraeks
Ask this type of workout is completely unreasonable, super setting valuable pieces of equipment like this.
You noticed the different shirts? Clearly 2 separate workouts
This man really be calling out everyone with 0 fucks given knowing they can’t say shit cuz he’s actually right
Most underrated channel. One of the few channels with no bs
I can confirm this from experience. When I used to go to the gym, I had this trainer who would make me do 8-10 exercise a day anywhere between 22 to 28 sets. I would be so fricking exhausted after the sessions I would skip workout next day. Finally decided to go back to my home gym setup and do anywhere between 15 to 18 sets a day. I have more energy, better form, muscle growth and recovery.
Personal trainers are the biggest scammers
💀💀
Personal trainer is trying to program you as if you were on the juice
15 to 18 sets is still crazy
@@bigoopsieoppsie439I lucked out with my first and only PT, my father which I recommended to also look for a PT found a terrible one that didn’t even teach proper form 😅
It’s actually super strange, just think about it.
The world has the chance to be more informative than ever, and still 90% of all media is trash.
I’m getting kinda deep with this shit but, do we even deserve technology?
No it was Pandora’s box. We’re fucked
The problem is every fricking Tom, Dick and Harry thinks they are an expert, and now can reach tens of thousands of people with all this bullshit info they are spewing! People really need to do their homework on who to take advice from!!!!
It's like going to an atheist about Theology. *WHEEZE INTERNAL DIYING*
Well because the people who are honest are either unliked or ignored, people wanna be lied to and given easy fast fixes to all of life's problems, they want simplicity and easiness.
But I love dedicating 3/4 of my workout to junk volume :(
Glad this video was made. So many people need to hear this
I’ve recently decreased the volume on all of my workouts and focused on training just a few high quality sets with a controlled weight to failure and training each muscle group every 4 days or so and I have seen much better progress than ever before. My training sessions are only like 45 mins and I have no aches or pains anymore and always feel fully recovered when training each muscle.
Thanks for subtitles Sean , i learn new thinks about fitness industry
This is so me when i started calisthenics, all that bar brothers bs motivated me to rest as little as possible
Funny thing is that I used to be that type of guy to include 6 exercises for my chest, which explains why I couldn't grow my pecs in the first place
Yep, typically just means you aren't doing challenging enough sets. Prioritizing just getting another set done for "volumes" sake over the actual quality of the set makes no sense. More reps per se doesn't stimulate hypertrophy.. The last couple hard reps before failure do.
@@dummy999even Sean's followers talk like Sean😅
how many exercises do u do now
@@stroberri6649 For chest I'm doing three along with 1 shoulder exercise and three for back
Same, did all the fancy, supersets, dropsets, vlusterset, pause reps, etc etc, I got to a decent physique but always felt like crap and stopped making gains, then I stripped everything down to the basics and just did 5x5, 4x6 & 8x8. Made the biggest gains in my life, felt like I was hitting newbie gains again.
Sean is the ONLY source of decent workout information online.
😂😂😂😂😂!!!
Yes if you only get your workout information from UA-cam shorts
Thank you Sean for your help! I’m getting stronger every day with your guidance!
I legit do 4 sets of incline bench and 4 sets of flat bench close to failure for my entire chest workout. Works like a charm and it's easy to progressively overload.
How many times in a week do you do this?
@@johndarylcacho6811 yes
@@johndarylcacho6811 it's a leg day exclusive
No flys ? It’s good to open those chest fibers up for shoulder health and joint mobility.
Couldnt imagine how long hes spending in the gym with a full body workout 😂
You got 7 days in a week bruh
@@gouthamanguna7007so?
I would recommend 3 exercises for 3 sets each (4 if you try something new) with supersetting back workouts as it saves time, does not require much rest, and builds muscle optimally.
For only the newbies, unless you go super heavy, how will you grow?
@@LexRuger718 I was recommending this for chest workouts, so going heavy is pretty normal. Also, I am just a beginner as well, so this is what built my back and chest optimally.
Smart man. What a bro. Spending your time to help anyone else in need with good advice.
Flat bench, incline bench & chest flies. That's all you need. 👌🏼
He’s clearly working out at two different times he’s got two different shirts on
I used to be one of those people that would go in and do 4 sets of like 6 different exercises for one body part. all that happens is you build up fatigue and never get stronger and then just get demotivated and give up
Yup
Spot on
It's the type of workouts that all the fake natties have popularized. I did the same and felt horrible and stopped making gains, felt like my genetics were trash and I was working so hard for nothing. Then I went to good ole 5x5 sets and everything changed! Now I have one of the best physiques at the gym. Super awesome.
Such an extraordinary presentation and scientifically accurate commentary. THE BEST CHANNEL ON THIS SUBJECT MATTER.
You give the best professional advice on UA-cam.
Keep exposing these idiots.👍👍👍👍
Always funny seeing these pump programs. Personally I do upper/lower and on upper days I alternate pulls and pushes. The sheer thought of doing 7 more chest exercises straight after I've smashed my chest with heavy bench presses gives me a headache. It's these types of programs that keep novices novice forever and ever and scare other people the hell out of the gym, thinking they have to go through hell each and every workout. Also I will never understanding supersetting two exercises that target the same muscle group. Antagonists or completely unrelated muscles sure why not.
you can superset exercices that have different peak contraction and resistance curves, like supersetting spider curl with incline curls. But then after that you're done for the workout, you don't need 36 more exercises hahaha, only two sets of the superset.
Hate to disagree with Sean but I do this workout routine morning, noon and night and the gains are astronomical. Plus it only takes up 9 hours of my day!
Puahahaha 🤣 🤣 🤣
This guy really thought he could just google "chest exercises" and call everything he found on the first page the "best chest workout".
I don't know much but this guy always seem to be negative about everything he sees about workout on the internet. Like he's the only one who knows everything about proper workout.
I do 3 different chest exercises per an hour and a half workout, all of which I go to just about failure. This alone has been enough to grow my chest an insane amount in 3 months. 8 is just utterly ridiculous, and takes too much time
How are you doing only 3 chest exercises and it takes 90 minutes. How many sets/ rest time are you taking. 4 sets per exercise with 2/3 mins rest should only take you 40 mins at most
@@gabshewitt1 I do 2 hours in the gym for my entire body. My chest exercises are only a small part of my routine
U r making enemies everywhere
Doing like 8 kinds of chest exercises x3 sets. Last set always is set to failure. 3-4 exercises must be enough since Sean says so and I believe this guy. Its just so happens that I have so much time in the world, I really have nothing productive to do and I'm not that easily getting tired. Plus, I think my exercises are okay because I'm seeing results and lifting heavier and heavier weights every week, that's what matters.
More content bro. U the voice of reason. Good looking out!
they're Just examples, he didn't say "hey you must do this in 1 day"
True
He’s gotta act like he’s smarter than other meat heads
@@alexanderseoud3094 that's right
Why would he tell you to superset some parts of it then?
pretty sure this video is one workout cos of the "without any rest" line implying that these are done one after the other
You're best daddy, IFLY
Don't tell Ryan... he might disagree. :-)
Love the straight shooting thank you for all your insight
Thanks for giving good gym advice for free man 🤙🏼
Thank you so much, I needed to hear this, I always start to question myself if I’m not doing enough variety in my workouts even though I’m already doing around 3 different exercises just for chest
Same. I do flat dumbell chest press. Incline Db chest fly. High too low fly. 3 exersises that hits upper mid and lower chest. I dont do the same workouts for push day a and b. But just 3 chest exercises
My chest explodes just imagining it lol
Flat bench, Incline bench, dips and some flys, spread that in 2 workouts per week and that's all you need for Pecs in my opinion
this is literally what i do. smtimes minus incline bench
I do that except dips, got my shoulder hurt from that movement for bad form.
Same, tho I do dumbbell bench instead of incline
Thank you 💪🏼
Or you can just lift as much as you want because it makes you feel good. Consistency is key. I work out my chest a ton, and it absolutely shows
ok
I’ve been doing 6-7 exercises for a muscle my whole life, so has everyone I know
E.g. 6-7 chest exercises and 2-3 triceps
6-7 back and 2-3 biceps
ikr this is my first time and from the first ever person to hear that only 2-3 exercises r enough well i bet my gym trainer will kill me with words with i only did 2-3 exercises
Dude same
Then you're a noob or you don't train hard.
I do it too, but i do it with caution. Fun fact: i do 6 variations of chest exercises and i see the results pretty often.
@@onionman8160 neither sorry lol
How do I know when I’ve hit the threshold of muscle growth in one session?
I have the same question here, can someone please answer us ?
Typically you don't want to do more than 20 sets per week for your larger muscle groups. If you're training each muscle group 2x/week, I'd say anything more than 10 sets per workout for any muscle group is more than enough. More than that is overkill unless you're on PEDs, which will allow you to handle more volume.
i lost it at immediately jumping into dumbbell flies with no rest
I do HIT training utilizing Incline bench, flat bench, and chest flys. More rarely means better, it is *how* you lift the weight that matters.
This is completely fine!.. he's hardly lifting heavy as you can see. You're jumping to conclusions man.
So not ideal for hypertrophy then, aswell as the fact he’s got the hex press in there which isn’t a chest exercise
@@aidenaesthetics1916 watch the vid again, there's no weight range stated. The guy is clearly showing what exercises you can incorporate into your regime hence the mix and match in clothes. We all know there's only so much you can achieve with doing all these exercises.
@@aidenaesthetics1916 Hex press targets the inner portion of the chest and works the triceps.
@@xjmcx5887 you can’t bias the “inner chest”, this is a tricep dominant exercise, doesn’t work the chest
@@aidenaesthetics1916 we're done mate 😆👍
I hit about 24 sets for chest and I'm doing well for myself. I am on a bro split currently but high volume for me has done wonders.
Bro same. no offense but the people doing 2-3 exercises max have the same weird uncle physique to show for it.
Was asking same until came across your comm. If you do bro split you have to at least double the sets you’d do in a day by following upper/lower or ppl.
Sean is right, 3 exercises for major muscle is right. But not for bro split. You need to hit the muscle hard that one day you’re doing chest for example in 1 week.
I hit similar, 22-24 for chest and back for example, bit lower for quads hams and shoulders.
Facts I went from a push pull split to a 5 day bro split a few years back and my physique transformed in 3 months. Now im 39 just getting back in the gym and im going straight back to my bro split.
I don’t see the problem, sure it’s hard to recover a bit but the tren makes that a non issue
Why waste so much time in the gym getting the same growth when you could be smart about it and exercise 3 of 4 muscle groups with the same effort.
@@wallyosmond9204 why waste brain power trying to be smart with my training when I got S T E R O I D S 😍
@@wallyosmond9204 you can do many sets in an hour 1-2 minute rest between sets it goes by quick
Yeah right
This video is dumb nothing wrong with doing 5 to 6 chest exercises a day
@@blk7747 it's junk sets. How much stimulus do you think is actually effective? Line you think bro splits are the optimal way to train? Cuz that's way too many sets.
People don't understand that they grow with food, sleep and recovery. Not with training.
And food is also for maintaining the muscle.
I always feel that videos like this are just a way to show people what workouts target that specific part of the body and they can choose which ones they like best and do those
Sean this is my best friend four times men physique winner and 11 sponsors so far. He also have a great program that selling like crazy
2 sets to failure will make ‘em grow. And you don’t waste as much time. People love feeling that they’ve done much, why they chase crazy variations and numbers
I've gotta thank Sean for your lessons I'm at the beginning of my fitness journey 1.5 months in, I've tried lifting before and just using what Sean has taught me this time I have made much more progress much quicker than I ever have before. Thanks Sean nalewanyj
This guy is great.
Started very well
I like your content. You make working out sound less intimidating and more feasible.
Something the fitness influencers nuance alot on is the fact that ur chest has three muscle heads which is simply not true. Therefore a excercises like incline dumbell bench or normal bench press paired with some excercise for your upper chest is enough for a chest day dont overcomplicate it if u are training to failure or close to failure u will see results
Hey man. Ive seen alot of workout content. Been lifting for 18 years nearly every day... im a very intuitive lifter, but have acquired some techniques over the years... have to say your xontent is some of the best on youtube. Thank you.
Thank god I ran into this guy. Thanks again Sean
it's easier to hit diminishing in return in bodybuilding compared to other sport. Since you're not training for skills, but for pure muscle growth
hence why the rest of the time when you're not training is very important.
Stay hard king 👑
Always look to your videos for advice ❤ for the people fr
My buddy is a D1 strength coach at Michigan and he has me do hella volume so I’ll probably listen to him
This guy speaks truth
On my push days (twice a week) I do
- BB Bench Press (5x5)
- Overhead Press (5x5)
- Tricep Rope Extension (5x5)
- Incline DB Press (3x10)
- Pec Flies (3x10)
- Lateral Raises (3x10)
- Skull Crushers (3x10)
- Push-ups (3xAMRAP)
That way I have 3 chest, 2 Delts, and 2 tricep exercises plus an upper chest exercise. Thoughts?
First 3 exercise that he mentioned are actually cool
I do 8 sets, 3 different exercises for chest. The incremental growth I've had in increasing the weight, and reps has been incredible. Nearing 225lb and not feeling the plateau at all
Holy shit dude this man just kept going
Those kind of work out routine videos are what discourage so many people from starting. They make it seem so over complicated when you literally just need 2-3 exercises per muscle
Do these chest workouts they work, Sean just got bad form doing these
A superset is traditionally two exercise that work opposite muscles. Bicep curls followed by tricep extensions is a classic. This is almost closer to a drop set because you're going to be so fatigued from jumping to one chest exercise to another.
Absolutely the best advice excellent!!
The amount of exercises alone gave me the mental fatigue as if I actually just wasted my time doing 70 sets lmfao
i really like how you give tip bro!! its legit!! no lie...
The golden era bodybuilders emphasized high volume training
The joints being overly worked is the biggest thing.
Incline dumbbells, flat dumbbells, cable flys, side laterals, rear delts, slows negatives 3 sets until failure then do triceps is a good chest day
Heavy flat bench 4-6 reps for 3 sets, incline bench 3 sets near or to failure, pec fly 3 sets to failure, and finish it with 2 sets of pushups to failure.
i think incline benchpress is good, dips are good but only if you do them in a specific way and fly’s are also good; you probably only need 2 pressing exercise
Think it primarily depends on your personal assessment of “to failure”. You can lift heavy and not lift to failure. Same can be said with lighter weight. Put the ego aside. Proper form. Make sure you can FEEL your body running low. Shred those fibers. Full range of motion. Execute on the things you feel your body responding to. Don’t waste too much energy on sets that don’t actually activate your muscles. For any muscle group.
I like how you call out all these garbage social media channels that give the complete wrong impression on how to get fit. Every workout I do I see all the teenagers/ early 20s doing way too much volume. Wasting time in the gym and wasting other people’s time by holding on on equipment for so long.
It’s right up there with people claiming to do 30-40min HIIT cardio. If you do it right, you can’t.
I think it was meant as options to do different workouts and not a whole continuous workout