💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS: 1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio. 2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order. ✅ Follow on IG for more daily tips: @sean_nalewanyj P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.
I see idiots spending 90 minutes "on chest" all the time, wasting 3 minutes on their phone between sets and doing in 90 minutes what I manage in 6 minutes on chest (three sets, two types of press, no breaks while circuit training) Completely inefficient workout. Oh, did I mention I can bench more than they can, and get in 5-8 workouts per week, while they do "one chest day" per week? complete stupidity. excessive volume isn't better than adequate volume
@@Sinner-x1b 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.
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.
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.
It does, until certain point, like he said. Another thing that he didn't talk - The more you train, the less intense your train will likely to be. You can't take your muscle to the maximum machanic tension in all those 24 sets, it's impossible. It will be already too fadigued in the half of it.
@@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
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
@@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 said without any rest between the dips and DB flies. It’s called a superset. He didn’t mean no rest at all or else it wouldn’t be three sets of 12, it would be 1 set of 36 reps. Think a little lol
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💀
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.
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.
@@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 😅
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.
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?
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!!!!
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.
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.
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.
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.
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.
@@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.
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
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.
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.
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.
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
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
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
@@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.
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
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.
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
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!
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.
For a long time I only did 3 sets of rir 0 weighted dips and 3 to 4 sets of dumbell press per week one on moneday the other on thursday my chest grew just fine and progression was smooth
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.
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 know this video is old but I need to vent because of a recent experience with some people that I saw doing this at my gym. They were not only being excessive with their sets but they also had the machine for around 2 hours.
@@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.
Dude, your vids are great! Reasonable advice for the fake, click bait “coaches” out there. Appreciate your approach to handling misinformation from goons!
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
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.
Sean, I really like your commentary, since you say things that reveal that you know a lot of the science (like when you hinted that really you can do just incline press/flys and you’ve “done your duty for your chest”)
Push day chestys: Flat bench, middle pec flys, lower pec flys. Other movements included to finish out the hour for triceps like overhead dumbell press. Pull chestys: Dumbbell front raises, elbow slightly bent for upper pec and some moderate front delt. All other movements on this day work the back, rear delts etc. That split has leg day in between. Since hhe front delt gets some action on push day, focus the upper pec on pull day, whether cable front raises or dumbbells so you don't beat the balls off your ancillary muscles on any given day.
back in the late 1990s-/early 2000#s someone explained this concept to me, i hope it helps people who read this. Think of your body as a building, when you work out, you cause small damage and the body repairs and improves the structure. It is like that building being hit by a small storm, you repair the damage, then start adding small improvements. You keep repeating this and you keep repairing and re-inforcing the building. However, if the building gets hit with a serious storm (too much volume in a work out for example), you will not have the time or the funds to improve the building, the focus will be shifted to just repairing. The saying "stimulate do not annihilate" is a real thing. Stay safe, train hard and keeps those gains coming people!
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?
I'm no expert but I've been training for over 40 years. I like super-setting chest and back. Saves time and allows heavy weights to be used if you want. That guys super-sets would drain me in a few sets.
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.
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
I recommend doing around 4 exercises. I try to do 2 “push” exercises (usually flat and incline bench or dumbbell incline) and 2 squeeze exercises (peck decks and cable chest flies) Get some good weight and try for 8-12 reps on your push exercises and rep until failure on the squeeze exercises to get a sick pump 💪🏻
💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS:
1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio.
2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order.
✅ Follow on IG for more daily tips: @sean_nalewanyj
P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.
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.
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
I see idiots spending 90 minutes "on chest" all the time, wasting 3 minutes on their phone between sets and doing in 90 minutes what I manage in 6 minutes on chest (three sets, two types of press, no breaks while circuit training)
Completely inefficient workout.
Oh, did I mention I can bench more than they can, and get in 5-8 workouts per week, while they do "one chest day" per week?
complete stupidity.
excessive volume isn't better than adequate volume
@@contrarian604I rest three minutes, it’s whats needed to do the next set
Why you gotta cut him off when he's 10% of the way through the routine
@@Sinner-x1b lmfao it's a joke about how long it is
😂😂
@@Sinner-x1b 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 🙇🏽♂️
"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.
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.
You are not wrong.
Athletes need that type of work.
It does, until certain point, like he said.
Another thing that he didn't talk - The more you train, the less intense your train will likely to be. You can't take your muscle to the maximum machanic tension in all those 24 sets, it's impossible. It will be already too fadigued in the half of it.
“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
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
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
Most underrated channel. One of the few channels with no bs
"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
😂😂
🤣🤣
He said without any rest between the dips and DB flies. It’s called a superset. He didn’t mean no rest at all or else it wouldn’t be three sets of 12, it would be 1 set of 36 reps. Think a little lol
@@GiggityG
You don't superset exercises for the same muscle group. That's just idiotic.
@@mrman2415 well he does🥴
Only 3 exercise
Incline press variation
Flat/Decline press variation
Flat/decline/incline fly variation
Decline is shit skip altogether
If you do decline, let it just be dips because it's good for triceps as well.
I did only one. Had nice progress. 220
This man really be calling out everyone with 0 fucks given knowing they can’t say shit cuz he’s actually right
You give the best professional advice on UA-cam.
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 😂
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.
Glad this video was made. So many people need to hear this
Smart man. What a bro. Spending your time to help anyone else in need with good advice.
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 😅
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
Thanks for subtitles Sean , i learn new thinks about fitness industry
Sean is the ONLY source of decent workout information online.
😂😂😂😂😂!!!
Yes if you only get your workout information from UA-cam shorts
More content bro. U the voice of reason. Good looking out!
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.
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
Flat bench, incline bench & chest flies. That's all you need. 👌🏼
Love the straight shooting thank you for all your insight
Thank you Sean for your help! I’m getting stronger every day with your guidance!
This is so me when i started calisthenics, all that bar brothers bs motivated me to rest as little as possible
But I love dedicating 3/4 of my workout to junk volume :(
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.
Such an extraordinary presentation and scientifically accurate commentary. THE BEST CHANNEL ON THIS SUBJECT MATTER.
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.
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.
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.
Couldnt imagine how long hes spending in the gym with a full body workout 😂
You got 7 days in a week bruh
@@gouthamanguna7007so?
This guy really thought he could just google "chest exercises" and call everything he found on the first page the "best chest workout".
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.
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.
He’s clearly working out at two different times he’s got two different shirts on
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
Shout out to that guy it works
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
Keep exposing these idiots.👍👍👍👍
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
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
U r making enemies everywhere
Don't tell Ryan... he might disagree. :-)
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 😆👍
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
Thank you 💪🏼
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.
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
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 🤣 🤣 🤣
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.
For a long time I only did 3 sets of rir 0 weighted dips and 3 to 4 sets of dumbell press per week one on moneday the other on thursday my chest grew just fine and progression was smooth
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.
You're best daddy, IFLY
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 love how this advice comes from people who don't actually have a big chest. They aren't bad, bit they definitely aren't good.
Thanks for giving good gym advice for free man 🤙🏼
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
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
My chest explodes just imagining it lol
I know this video is old but I need to vent because of a recent experience with some people that I saw doing this at my gym. They were not only being excessive with their sets but they also had the machine for around 2 hours.
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 lost it at immediately jumping into dumbbell flies with no rest
Dude, your vids are great! Reasonable advice for the fake, click bait “coaches” out there. Appreciate your approach to handling misinformation from goons!
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
First 3 exercise that he mentioned are actually cool
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.
Sean, I really like your commentary, since you say things that reveal that you know a lot of the science (like when you hinted that really you can do just incline press/flys and you’ve “done your duty for your chest”)
Push day chestys:
Flat bench, middle pec flys, lower pec flys. Other movements included to finish out the hour for triceps like overhead dumbell press.
Pull chestys:
Dumbbell front raises, elbow slightly bent for upper pec and some moderate front delt. All other movements on this day work the back, rear delts etc. That split has leg day in between. Since hhe front delt gets some action on push day, focus the upper pec on pull day, whether cable front raises or dumbbells so you don't beat the balls off your ancillary muscles on any given day.
Bro u rock 👏👏👏
I like your content. You make working out sound less intimidating and more feasible.
Subscribed.
back in the late 1990s-/early 2000#s someone explained this concept to me, i hope it helps people who read this. Think of your body as a building, when you work out, you cause small damage and the body repairs and improves the structure. It is like that building being hit by a small storm, you repair the damage, then start adding small improvements. You keep repeating this and you keep repairing and re-inforcing the building. However, if the building gets hit with a serious storm (too much volume in a work out for example), you will not have the time or the funds to improve the building, the focus will be shifted to just repairing. The saying "stimulate do not annihilate" is a real thing. Stay safe, train hard and keeps those gains coming people!
The joints being overly worked is the biggest thing.
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?
I was like, bench yes, incline bench yes, dips ok, and that's enough thank you
He really needs to start saying; “unless you’re on steroids” at the end of these.
Me who does 1 regular chest exercise and 1 upper chest exercise, then moves on to shoulders.
My buddy is a D1 strength coach at Michigan and he has me do hella volume so I’ll probably listen to him
Straight up you aren’t going hard enough at all if you’re able to do 24 sets on the same muscle.
Always look to your videos for advice ❤ for the people fr
Me personally I like to do 3 exercises 3 sets each for 18 weekly sets If ur natural doing more then 20 sets a week is highly unnecessary
Incline dumbbells, flat dumbbells, cable flys, side laterals, rear delts, slows negatives 3 sets until failure then do triceps is a good chest day
Very well said, Sean.
I'm no expert but I've been training for over 40 years. I like super-setting chest and back. Saves time and allows heavy weights to be used if you want. That guys super-sets would drain me in a few sets.
Holy shit dude this man just kept going
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.
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
I recommend doing around 4 exercises. I try to do 2 “push” exercises (usually flat and incline bench or dumbbell incline) and 2 squeeze exercises (peck decks and cable chest flies)
Get some good weight and try for 8-12 reps on your push exercises and rep until failure on the squeeze exercises to get a sick pump 💪🏻
This guy speaks truth
Well said bro 🔥
I think he just is giving a variety of exercises you can do so many people find fitting exercises and is not suggesting to do them all in one workout.