I have trained my chest for many years with weights. Tried all the rep ranges etc. At age 50, I recently decided to try only body weight (calisthenics), type exercises like various push-ups, dips, burpees with push-ups, and a few sets of dumbbell flies for an isolation exercise. After two months, my chest looks much fuller and toned than it ever did lifting weights alone. Could be that my body was so accustomed to lifting weights I just needed a change. As older men, taking heavy weights at 6 reps to complete failure may not be the best thing to do. I feel much better, look better, recover faster, with less injuries now doing more body weight focused exercises at age 50 than ever before.
Muscles have a mind of thier own. Arnald learned how to shock his muscles. But one advanced body builder couldn't make any more progress with doing 4 set of 8 on the bench so he switched to 12 reps and started making progress again. Of course the weight was lighter but he was working out other B muscles he had not payed mush attention to before. If you always work with heavy weights your A muscles(25-to 30 reps) will get weak. 90 year old women have put on muscle working the A muscles that is usually accomplished with 30-40% of you one time max. Like they said here in one of their videos people are born with different amounts of muscles. That has a lot to do with how people choose in the Olympics what sport they stay in and develope the start they got from what they got at birth. But that can be changed. As a lot of people know if you got the time. I'm 74 and if I wake up tomorrow I got another day to work on it. I started at 66-it's never too late.
Great content! I'm 44 and been bodybuilding for 25yrs. I'll train chest twice a week. Roughly every 72hrs. 15 sets on chest day and 5 sets usually on leg day. Incline at 20-60 degrees, decline, and cables. No barbell or flat bench just dumbbell to avoid injuries from barbells and flat I've had. If I knew then what I know now I'd be way ahead. Young guys are blessed to have so many great resources now like UA-cam.
I’ve only been doing chest once a wk. so if I were to do it twice a wk as u do think that would help ? I feel I’ve gotten bigger but now I’m stuck. I do 15 sets of chest and do nine to twelve sets of triceps on chest day. And being u do chest twice a wk are u doing a full chest work out that 2nd time ? And do u train all muscles groups twice a wk?
Great tips. Been doing these things for a few months and have seen improvements. Slower reps, full stretch/contraction, lifts to failure, twice a week (instead of 3). Age 66. Looks like I need to further increase protein intake! Thanks.
I love it when you narrate these. (Alain?) You speak clearly and just at the right pace and you have a first- rate voice over voice. I learn a lot from your videos!
Very well said bro about this topic and about the 5 tip to grow chest fast and you are doing a wonderful and excellent work for all of us who love to build muscle and keep it up and keep training hard and be positive and happy always
I do love me the chest day. Thanks guys. Love your tips and your vids. I’m still not used the seeing you talk. You’ve always just been this voice over to me!
This was very helpful as I just literally started back at the gym last Wednesday. All great info as it’s been maybe 10 yrs since I was in the gym last. Lost so much muscle. Long road ahead but I’m in it to win it.
Excellent, very informative lecture, and demonstration. I had to go back, and study the chart at 5:40+, but eventually got the theory, and applicability. I've been taking in up to 30 grams more of protein to the end of the day, and it seems to have made a bit of a difference. Thanks also for recommending that chest can be worked twice within a week. Although I exercise the shoulders on Shoulders, Biceps, Triceps day, have past shoulder injuries, I am going to use less weight if it is presses. Therefore, I'll exercise with moderate poundage on dumbbell Presses; I'm going to lessen the volume on pressing for deltoids.🏋
Love your content. As a 200lb 50 yr old, I’m starting to work out so I can firm up, get toned and lose fat. Your content is just what I’m looking for. The only request I could make is if you could speak in more layman’s terms? Some of your technical speak goes right over my head. Keep up the good work 💪
Most of my fitness buddies were telling me that their chests have been taking longer to recover throughout time. I feel the same way, but I'm still going to try to go a little more each time, until I can't go further, then slow down a little. Thank you guys!! 👍🦵💪
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Great video on the bio-mechanics, load (6-12 to near failure) and frequency (twice per week) of doing the chest....as a novice, what I'd like to know is how to construct a 'chest day' workout. that is: what exercises to do....bench presses I know but low flys, high flys, other press movements etc?
Hit it from all angles 😎 keep it simple don't over complicate it 💪upper lower mid range A GREAT CHEST IS A WELL DEVELOPED CHEST FROM ALL SIDES Pick a few exercises you love then progressive overload those exercises get strong on those exercises
Its not necessarily about what you do more so then HOW you do it there is no magical exercises it comes down to effort or intensity doesn't matter what you do but how quality over quanity of exercise focus on Intensity 😎🙌💪
Majority of the time, start with your heavy compound movements first when you're fresh because you can move the most weight, then hone it down throughout the rest of the work out. Ie, bb bench first flat or incline, then go to the DB or more isolation movements. Squat first, then leg ext, over head press first the DB raises, deadlift first then rows, and so on
This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
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I just turned 47 and trying to get into better shape and starting to work out more to get away from dad bod to summertime shirt off bod. Thanks for this video
One of the best mental cues I learned was, when performing a cable fly or pec deck, to focus on trying to bring your bicep into the side of your chest instead of bringing your hands together.
Great video. I'm 46 been dealing with a rotator cuff injury a open wrist that's nagging. Seems like I'm not getting any growth in my chest the last 3-4 months. Watching this video I see what I'm doing wrong. Let's Go 💪
So when you say ten sets, are you meaning ten sets for chest total or ten sets for your main lift like a bench press? Ten sets seems pretty minimal to me. My last chest workout I did 18 sets, not including warm-up sets. Six working sets of flat bench, six of incline dumbbell presses, three sets of cable flies, and three sets of pec deck flies. And I can't wrap my head around doing each body part 2x per week. Monday-chest and tri's Teusday-deadlifts and hammies Wed-upper back and biceps Thur-shoulders Friday- squats and quads This works well for me, seemingly. What workouts would I combine to hit each body part 2x? Especially without being stiffer than I already am throughout the week.
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Everything in the video seems to make sense and it is well explained. I have been doing this among many other similar things I've seen on several videos over about 7 years. I have obtained very little results if anything. Recently I caught what it seemed like a kind of virus, felt sick for about 10 days. The minimal results I had obtained over many years are gone. My arms and shoulders look thin. I guess it would also has to do with my genetics. I have done a lot of stuff and followed similar advice for my arms and shoulders with practically zero results. Nothing works for me, not even to gain just a little muscle. I am thinking of stopping the excercises and just give up. It hasnt made any difference to me. Maybe it is also due to my age, I'm 61. I feel in good health, maybe it's just how my body is and will always be.
Who wouldn’t perform all exercises with maximum intensity? Aim for 3x6 and if successful, try 3x8. When achievable, increase the weight and start at 6 again. Simple double progression.
#5 is the hardest for me…. It is tough for me to get 180 grams of protein a day I get so sick of eating by the end of the week I usually eat like 1 meal on Saturday
I‘m 48 and work out 5-6 times a week. Cardio day followed by a day of 5-7 different exercises each consisting of 3 sets and 8-12 reps followed again by a cardio day etc.. I have no belly, no wrinkles, full hair (which is very slightly geying) and a really good muscle tone because I barely drank/smoked and always did sports since I was a little boy. Most people think I‘m in my early 30s. 😂
Bo matter what weight i use doing a dumb bell chest press it never seems to hurt or burn my chest so i know im not making progress, I'm 22 have a faily slim build and i find push ups to be much easier and also give me more of a burn.
Chest has been a huge issue of mine to progress after labrum surgery. Bench is iffy alot of times due to the strain still felt no matter angle my arms are at. It's a slow go for sure
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I’m not all that muscular, but I’ve never even taken supplements, and I just started working out hard 3 or 4 years ago. But I never get much time too. Once or twice a week
If you have limited time 😎one thing you could try is full body workouts 💪 hit it all in one session since you only have limited availability 💪🙌 or split it up between upper body and lower body on those 2 days You dont need to sacrifice hours in the gym to get a great body just need focused deliberate intense disciplined consistent proper quality 👌 gym time, Remember Quality trumps quantity any day of the week.
I do splits. Each week, if I do my chest, upper back, shoulders, core, and arms Saturday, I do my legs, lower back, butt, and core again Wednesday. But I try and work my calves and forearms about every day. Easy to do along with work
I usually have one wheat protein shake after training perhaps i should have two instead. I am 50 years old and are training five days a week. Besides i am into a KETO diet with a lot of protein in it.
Shows how much you know about training. Decline isn't healthy for the shoulders so ppl should stay away from it. Over time, it'll cause shoulder issues due to the weight load. Flat bench is useless because incline still hits the whole pec even though it puts more emphasis on the upper portion. So Incline bench and different positioning cable Flys are all you neeed to build a well.rounded chest.
@@tinospaper2822 The decline press is usually more forgiving on your shoulders, so if you have issues with impingement or achy shoulder joints, the decline variation could be more comfortable. Plus, the shorter range of motion makes the exercise more comfortable and easier to push heavier weights, but it also takes it easier on the pec as a whole.
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Monday Exercise 1 bench press 5 sets Exercise 2 Cable Flys 5 sets Vegan Dad bod you literally do 5 sets for 2 different exercises keep it simple don't over think it YOU GOT THIS 💪👍😎
I have the same kind of questions. I do four sets, a warm-up and 3 working sets, of incline bench, cable flyes, and dips. That’s 9 working sets, twice a week = 18 a week. I feel like, if I did any less, there just wouldn’t be enough stimulus for growth
@@ATaylor9223 Thanks, but I do 2 push workouts per week. Sometimes even 3. I could live with reducing the sets but probably not with limiting myself just to 2 excercises.
So chest day 1: one lift with 3 sets and the other with 2 sets. And then basically the same on chest day 2? I don’t know anyone who does that little amount of lifting for chest.
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Probably enough calories for the body to recover+ No work ..and maybe they dont have the equipment to go real heavy in weight Esther.. but still sarcoplasmy Will occur with frequency.
I'm 53 and have been lifting for over a year now but have had to dial back my protein intake. Anything above 150 grams a day and I'm just shitting all the time. I'm at about about 130 now and I'm getting cut a little more but I love noticed my arms aren't quite as big as they were last summer. Hard to find a balance. Anyone else have this problem?
Yep, 53 also. Try to up the volume on arm workouts, I went from once a week to twice a week and it seemed to help. Was starting to develop tendon issues with the increased volume, be careful.
@@the_atomic_punk487 Thanks for the tip. I'm having tendon issues also but only in my left elbow. Bought some compression sleeves, they're helping a little. Gonna start hitting chest twice a week too
@@Clarence2Worley Throttle your weight back a bit - I had same tendon issues trying to lift heavy, specially on lat pulldowns or anything else that overloaded my elbows. Easing my weight back about 10 percent made my tendons much much happier. I do more reps and sets but do them slower.
@@Clarence2Worley Oh yeah! You'll have to experiment with what your elbow likes. If the elbow doesn't hurt then you can do more sets and not as much healing time so will definitely grow more. On pulling night I'll do like 5 or 6 sets of lat pulldowns at 100 then 120 pounds, winding down with 100, around 10 reps per set. Or I'll do pullups and pay attention to what my left elbow says. Same with seated rows on the machine. I discovered lateral raises a few months back and have really noticed growth there. I'm 59 and can lift with many of the teens and 20somethings. I'll not see 20 again but gee, I've lost 60 pounds and 5 inches off the waist. That was a goal and strength is icing on the cake.
If you're over 40 with a family and have a good career, your gym time is going to be very limited. It's useless to have a big chest. I rather focus on cardio exercise.
Inner chest is most genetic you cant particularly isolate the inner chest some people just have that area more full than others the only thing that can come close is cable Flys or cross overs or pec Dec Flys
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Great video, I feel you could be losing out on subs because of very wooden speech. Enjoy what your saying, as what your saying is interesting to begginers like me
I have trained my chest for many years with weights. Tried all the rep ranges etc. At age 50, I recently decided to try only body weight (calisthenics), type exercises like various push-ups, dips, burpees with push-ups, and a few sets of dumbbell flies for an isolation exercise. After two months, my chest looks much fuller and toned than it ever did lifting weights alone. Could be that my body was so accustomed to lifting weights I just needed a change. As older men, taking heavy weights at 6 reps to complete failure may not be the best thing to do. I feel much better, look better, recover faster, with less injuries now doing more body weight focused exercises at age 50 than ever before.
Body weight stuff and in nature feels great. Glad your making gains 🍻
Heavy weights flaten muscle reps increase muscle bloat
Muscles have a mind of thier own. Arnald learned how to shock his muscles. But one advanced body builder couldn't make any more progress with doing 4 set of 8 on the bench so he switched to 12 reps and started making progress again. Of course the weight was lighter but he was working out other B muscles he had not payed mush attention to before. If you always work with heavy weights your A muscles(25-to 30 reps) will get weak. 90 year old women have put on muscle working the A muscles that is usually accomplished with 30-40% of you one time max. Like they said here in one of their videos people are born with different amounts of muscles. That has a lot to do with how people choose in the Olympics what sport they stay in and develope the start they got from what they got at birth. But that can be changed. As a lot of people know if you got the time. I'm 74 and if I wake up tomorrow I got another day to work on it. I started at 66-it's never too late.
Creatine....
Great content! I'm 44 and been bodybuilding for 25yrs. I'll train chest twice a week. Roughly every 72hrs. 15 sets on chest day and 5 sets usually on leg day. Incline at 20-60 degrees, decline, and cables. No barbell or flat bench just dumbbell to avoid injuries from barbells and flat I've had. If I knew then what I know now I'd be way ahead. Young guys are blessed to have so many great resources now like UA-cam.
I totally agree with your comment. Just today. I told another youtuber the same thing you said.
Cool. I'm trying this next week.
The bench press works mainly the shoulders with long arm lifters. That's the reason you are not seeing progress if you are this body type
I’ve only been doing chest once a wk. so if I were to do it twice a wk as u do think that would help ? I feel I’ve gotten bigger but now I’m stuck. I do 15 sets of chest and do nine to twelve sets of triceps on chest day. And being u do chest twice a wk are u doing a full chest work out that 2nd time ? And do u train all muscles groups twice a wk?
I’m over 40. There is nothing You need to do differently..just keep training hard..the same way You did 20 years ago
Great tips. Been doing these things for a few months and have seen improvements. Slower reps, full stretch/contraction, lifts to failure, twice a week (instead of 3). Age 66.
Looks like I need to further increase protein intake! Thanks.
me too
sounds good im going to try it out tonight
I love it when you narrate these. (Alain?) You speak clearly and just at the right pace and you have a first- rate voice over voice.
I learn a lot from your videos!
I’m 51 and I’ve only been training for about 3 years. Thank you so much for this video. This info is greatly appreciated!
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I'm getting ready to turn 44 and I'm going to get shredded 💪🏽💪🏽🌞thankyou for this series best out there ,frigging awesomeness thankyou
Love that you cited sources. That’s how it’s done.
I enjoy your way you explain better than the guy you had doing it for you. Great contact big fan.
Glad to see you on camera recently…great content and team!
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You’re the best trainer I’ve found on YOU TUBE 👍😎💪💪💪
I started back lifting at 57. Now 58 and decent gains and definitely more strength
Very well said bro about this topic and about the 5 tip to grow chest fast and you are doing a wonderful and excellent work for all of us who love to build muscle and keep it up and keep training hard and be positive and happy always
Another excellent piece!! I love how he incorporates legit science to affirm his commentsry!
Congratulations🎉🎉🎊🎊
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I do love me the chest day. Thanks guys. Love your tips and your vids.
I’m still not used the seeing you talk. You’ve always just been this voice over to me!
Incline, decline, reg. Bench, chest Flys, and chest raises cable 4 sets with slow perfect form. 2x weekly
40 sets of chest in a week????? 😂😂😂😂😂😂😂😂😂
@shreyanshlal4806 4 sets of each one yes. I bet you don't gym at all but 4 sets ..
4 sets 12 reps bench
4sets 12 reps incline
4sets 12reps decline
👌✔️
This was very helpful as I just literally started back at the gym last Wednesday. All great info as it’s been maybe 10 yrs since I was in the gym last. Lost so much muscle. Long road ahead but I’m in it to win it.
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Excellent, very informative lecture, and demonstration. I had to go back, and study the chart at 5:40+, but eventually got the theory, and applicability. I've been taking in up to 30 grams more of protein to the end of the day, and it seems to have made a bit of a difference. Thanks also for recommending that chest can be worked twice within a week. Although I exercise the shoulders on Shoulders, Biceps, Triceps day, have past shoulder injuries, I am going to use less weight if it is presses. Therefore, I'll exercise with moderate poundage on dumbbell Presses; I'm going to lessen the volume on pressing for deltoids.🏋
Love your content. As a 200lb 50 yr old, I’m starting to work out so I can firm up, get toned and lose fat. Your content is just what I’m looking for. The only request I could make is if you could speak in more layman’s terms? Some of your technical speak goes right over my head. Keep up the good work 💪
Most of my fitness buddies were telling me that their chests have been taking longer to recover throughout time. I feel the same way, but I'm still going to try to go a little more each time, until I can't go further, then slow down a little. Thank you guys!! 👍🦵💪
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Excellent content and video! Please don’t change anything!
I just did my chest 20 minutes ago! I needed this lesson!!! 💪
AND AYYYYEEEE IT'S ALPHA GUY!!! 🏋️♂️🏋️♂️
Oh the good old studies these tips work for every muscle
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I do a mixture of both body weight and weights.
works well.
dips, inclines, arms in, Flys, 5 second count
Incredible video friend!
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Good stuff, especially increasing protein. Works for me and I’m still building muscle in my 50’s!
Great video on the bio-mechanics, load (6-12 to near failure) and frequency (twice per week) of doing the chest....as a novice, what I'd like to know is how to construct a 'chest day' workout. that is: what exercises to do....bench presses I know but low flys, high flys, other press movements etc?
Hit it from all angles 😎 keep it simple don't over complicate it 💪upper lower mid range A GREAT CHEST IS A WELL DEVELOPED CHEST FROM ALL SIDES
Pick a few exercises you love then progressive overload those exercises get strong on those exercises
Its not necessarily about what you do more so then HOW you do it there is no magical exercises it comes down to effort or intensity doesn't matter what you do but how quality over quanity of exercise focus on Intensity 😎🙌💪
Majority of the time, start with your heavy compound movements first when you're fresh because you can move the most weight, then hone it down throughout the rest of the work out. Ie, bb bench first flat or incline, then go to the DB or more isolation movements. Squat first, then leg ext, over head press first the DB raises, deadlift first then rows, and so on
Good stuff man. I love the science based evidence to support
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"Alpha" never fails to make me laugh.. and you have great information.
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This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
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I just turned 47 and trying to get into better shape and starting to work out more to get away from dad bod to summertime shirt off bod. Thanks for this video
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Thank you guys good stuff I appreciate it
Superb commentary - thanks 👍🏽
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Super video, solid information 🏋🏻♂️
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One of the best mental cues I learned was, when performing a cable fly or pec deck, to focus on trying to bring your bicep into the side of your chest instead of bringing your hands together.
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Great video. I'm 46 been dealing with a rotator cuff injury a open wrist that's nagging. Seems like I'm not getting any growth in my chest the last 3-4 months. Watching this video I see what I'm doing wrong. Let's Go 💪
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So when you say ten sets, are you meaning ten sets for chest total or ten sets for your main lift like a bench press?
Ten sets seems pretty minimal to me. My last chest workout I did 18 sets, not including warm-up sets. Six working sets of flat bench, six of incline dumbbell presses, three sets of cable flies, and three sets of pec deck flies.
And I can't wrap my head around doing each body part 2x per week.
Monday-chest and tri's
Teusday-deadlifts and hammies
Wed-upper back and biceps
Thur-shoulders
Friday- squats and quads
This works well for me, seemingly. What workouts would I combine to hit each body part 2x? Especially without being stiffer than I already am throughout the week.
3:52 bro really left him there to die 😂😂
I would have too
Very good Exasize sir thank you so much🎉🎉🎉🎉❤
Great advice with scientific proof. All said. Thank U for sharing. Never been able to train breast muscles effectively. Maybe this info can help... 👍.
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The comedy gym guy clips in this are genius 🤣
I like the cable fly guy, see that so much at the gym and I have to be careful too
This my gym in Orlando lol
Iron Religion Gym
Great content. You should consider including chapters in your videos.
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Everything in the video seems to make sense and it is well explained. I have been doing this among many other similar things I've seen on several videos over about 7 years. I have obtained very little results if anything. Recently I caught what it seemed like a kind of virus, felt sick for about 10 days. The minimal results I had obtained over many years are gone. My arms and shoulders look thin. I guess it would also has to do with my genetics. I have done a lot of stuff and followed similar advice for my arms and shoulders with practically zero results. Nothing works for me, not even to gain just a little muscle. I am thinking of stopping the excercises and just give up. It hasnt made any difference to me. Maybe it is also due to my age, I'm 61. I feel in good health, maybe it's just how my body is and will always be.
Who wouldn’t perform all exercises with maximum intensity? Aim for 3x6 and if successful, try 3x8. When achievable, increase the weight and start at 6 again. Simple double progression.
Gotta hit those triceps bro!
Does mild hyperventilation help muscle recovery between sets?
The Alpha guy is hilarious 😂😂
Ty
Excellent ❤😮😊
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#5 is the hardest for me…. It is tough for me to get 180 grams of protein a day I get so sick of eating by the end of the week I usually eat like 1 meal on Saturday
love the series, we all ain't in our 20s no mo
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I‘m 48 and work out 5-6 times a week. Cardio day followed by a day of 5-7 different exercises each consisting of 3 sets and 8-12 reps followed again by a cardio day etc.. I have no belly, no wrinkles, full hair (which is very slightly geying) and a really good muscle tone because I barely drank/smoked and always did sports since I was a little boy. Most people think I‘m in my early 30s. 😂
Im 68 years, but health is powerful
55 years and this is my second week at the gym. 😄😄💀💀😐😐😐
Bo matter what weight i use doing a dumb bell chest press it never seems to hurt or burn my chest so i know im not making progress, I'm 22 have a faily slim build and i find push ups to be much easier and also give me more of a burn.
I like your under armour training top. It looks amazing .
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My man with the head band on be buggin 🤣
he's hilarious.. 😆
1:20 Who's that Alpha doing lateral raises in the background.... 😄
I want his advice!!!
Im gonna ask him at 7:12...
Chest has been a huge issue of mine to progress after labrum surgery. Bench is iffy alot of times due to the strain still felt no matter angle my arms are at. It's a slow go for sure
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Dude why nothing on the Land mine press? it can replace a lot of the bench press exercises + no spotter needed
I’m not all that muscular, but I’ve never even taken supplements, and I just started working out hard 3 or 4 years ago. But I never get much time too. Once or twice a week
If you have limited time 😎one thing you could try is full body workouts 💪 hit it all in one session since you only have limited availability 💪🙌 or split it up between upper body and lower body on those 2 days
You dont need to sacrifice hours in the gym to get a great body just need focused deliberate intense disciplined consistent proper quality 👌 gym time, Remember Quality trumps quantity any day of the week.
I do splits. Each week, if I do my chest, upper back, shoulders, core, and arms Saturday, I do my legs, lower back, butt, and core again Wednesday. But I try and work my calves and forearms about every day. Easy to do along with work
Thank u
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Swimming after training help ?
Because I had my biggest pecs when swimming every day .. way more then 8 months workout !!
I can feel a better pump with more recovery time at 62 years old
What if you can't eat that much in a day to get that much protein?
Would this work for my body type? [ectomorphs]
I usually have one wheat protein shake after training perhaps i should have two instead.
I am 50 years old and are training five days a week.
Besides i am into a KETO diet with a lot of protein in it.
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I really enjoy your content but could you please put some women in these videos, with content that discusses our physiques as well?
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Very nice 👌🏻 presentation 🎉
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Hit the chest from all three angles during chest training...Incline, flat, and decline. You will thank later!
Shows how much you know about training. Decline isn't healthy for the shoulders so ppl should stay away from it. Over time, it'll cause shoulder issues due to the weight load. Flat bench is useless because incline still hits the whole pec even though it puts more emphasis on the upper portion. So Incline bench and different positioning cable Flys are all you neeed to build a well.rounded chest.
@@tinospaper2822 The decline press is usually more forgiving on your shoulders, so if you have issues with impingement or achy shoulder joints, the decline variation could be more comfortable. Plus, the shorter range of motion makes the exercise more comfortable and easier to push heavier weights, but it also takes it easier on the pec as a whole.
Wow, never heard us geezers needed more protein than when I was younger.
yey, the old dudes are back
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lol Your facial expressions are hilarious.
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Tldr?
Excellent science based presentation...mixed in with footage of the gym rat at work.
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that Alpha dude with those hilarious facial expressions is a major distraction 🤣
the drawing in the thumbnail men in their 40s don't have that white hair.
That Alpha guy sure is high strung.
Only 10 sets per week? 5 per workout? I wouldn‘t even know what exercises to skip and how to split 5 sets to 2 excercises?
Monday
Exercise 1 bench press 5 sets
Exercise 2
Cable Flys 5 sets
Vegan Dad bod you literally do 5 sets for 2 different exercises keep it simple don't over think it YOU GOT THIS 💪👍😎
I have the same kind of questions. I do four sets, a warm-up and 3 working sets, of incline bench, cable flyes, and dips. That’s 9 working sets, twice a week = 18 a week. I feel like, if I did any less, there just wouldn’t be enough stimulus for growth
@@ATaylor9223 Thanks, but I do 2 push workouts per week. Sometimes even 3. I could live with reducing the sets but probably not with limiting myself just to 2 excercises.
Pec MAJOR? Mine's more like a pec medium at best 😅
Any reason for you to speak in mono tone?
So chest day 1: one lift with 3 sets and the other with 2 sets. And then basically the same on chest day 2? I don’t know anyone who does that little amount of lifting for chest.
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Guy in blue shirt working out. Looks like NES PAT .
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I see I need to take in more protein.
Everyday is chest day 😭🤷🏿♂️
❤❤❤
Prisoners work out everyday, eat lots of unhealthy foods and barely get any rest. How do they get huge?
Probably enough calories for the body to recover+ No work ..and maybe they dont have the equipment to go real heavy in weight Esther.. but still sarcoplasmy Will occur with frequency.
Junk in junk out...
They’re black
I'm 53 and have been lifting for over a year now but have had to dial back my protein intake. Anything above 150 grams a day and I'm just shitting all the time. I'm at about about 130 now and I'm getting cut a little more but I love noticed my arms aren't quite as big as they were last summer. Hard to find a balance. Anyone else have this problem?
Yep, 53 also. Try to up the volume on arm workouts, I went from once a week to twice a week and it seemed to help. Was starting to develop tendon issues with the increased volume, be careful.
@@the_atomic_punk487 Thanks for the tip. I'm having tendon issues also but only in my left elbow. Bought some compression sleeves, they're helping a little. Gonna start hitting chest twice a week too
@@Clarence2Worley Throttle your weight back a bit - I had same tendon issues trying to lift heavy, specially on lat pulldowns or anything else that overloaded my elbows. Easing my weight back about 10 percent made my tendons much much happier. I do more reps and sets but do them slower.
@@Dannysoutherner Are you still putting on mass with the lower weight?
@@Clarence2Worley Oh yeah! You'll have to experiment with what your elbow likes. If the elbow doesn't hurt then you can do more sets and not as much healing time so will definitely grow more. On pulling night I'll do like 5 or 6 sets of lat pulldowns at 100 then 120 pounds, winding down with 100, around 10 reps per set. Or I'll do pullups and pay attention to what my left elbow says. Same with seated rows on the machine. I discovered lateral raises a few months back and have really noticed growth there. I'm 59 and can lift with many of the teens and 20somethings. I'll not see 20 again but gee, I've lost 60 pounds and 5 inches off the waist. That was a goal and strength is icing on the cake.
It's impossible for me to get at that cable fly machine. The teenagers run it.
1
If you're over 40 with a family and have a good career, your gym time is going to be very limited. It's useless to have a big chest. I rather focus on cardio exercise.
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I don't have time to workout I make time 👍
Why is everything about the chest now?
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Funny... Dragging the guy away!
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How to hit the inner chest.. or does it not exist ☹️
Inner chest is most genetic you cant particularly isolate the inner chest some people just have that area more full than others the only thing that can come close is cable Flys or cross overs or pec Dec Flys
😀😁🤩🥰😍❤👍👏💪🏋♂️
Muscles doesnt grow fast. Muscles takes time to grow and their is no magic trick to grow muscles faster.
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its not about over 40. thumb down
Great video, I feel you could be losing out on subs because of very wooden speech. Enjoy what your saying, as what your saying is interesting to begginers like me