The workout that is going to inflate your chest

by time news

In case you have already read more than an article or two about the training philosophy of Jeff Cavalier (an American fitness expert with 2 billion cumulative views on YouTube), you already know that the latter counts only the repetitions that “count” and I will not include repetitions – meaning only the repetitions in The muscle is really under great stress.

In the latest video uploaded by Cavalier, he takes this philosophy to the extreme, with a crazy chest workout where he only counts the reps that count – a workout he calls the 100 workout.

Why the 100th workout? Because during that chest workout you will perform no less than 100 repetitions in which your chest muscle will want to explode, according to the following method: in each exercise a weight is chosen where we reach positive failure after 12 repetitions. After performing the same 12 repetitions we will rest for 15 seconds And only then We will start counting the repetitions that count until we reach 20 such repetitions. what’s the matter? let’s continue

As a first exercise we will take for example the chest press against dumbbells while lying down. Take a weight with which you will perform 12 repetitions until positive failure – this is just the preparation. Now rest for 15 seconds and try to do as many repetitions as you can. If you did, for example, 8 repetitions, rest for 15 seconds and do it again. Did you add 6 more repetitions? Rest another 15 seconds. Did you add another 6? You have reached 20 repetitions that count (not including the first 12) and you have finished performing the exercise.

Now you have to choose 4 more exercises with which you will reach the 20 repetitions that count (so far you have done 20, there are 80 left), when you remember that you have to target all parts of the chest – the middle chest (with which we started), the upper chest and the lower chest.

For the middle chest, in addition to the chest press exercise while lying down against weights, you can also add a neutral butterfly against cables while standing, when in this exercise you can perform a greater range of motion compared to the previous exercise.

For the upper chest you can perform one of the following exercises: incline chest press against dumbbells, incline butterfly against dumbbells (see below), incline butterfly against cables, and diagonals from the waist line towards the middle of the body against a lower cable.

Upper Slope Butterfly (Pavel-Jurca)

For the lower chest you can combine exercises of parallels with elbows to the side (hang a weight on you if your body weight is not enough) as well as a butterfly against an upper cable while standing. Of course, there are other exercises for all chest parts, but these examples should make it easier for you to choose.

If you’ve reached the 100 reps that count and you’re still crazy about your chest, Cavalier suggests doing another type of 100 workout, which is 20 reps of push-ups with a 5-second pause on the descent in each one (20 times 5 is 100 of course). If you fail to perform 20 such repetitions in a row, add as much rest as you need until you are skilled at doing it continuously.

Needless to say, this training is not suitable for those who do not have a mileage of a good few months in the gym, since besides the fact that it is a very busy training, it also requires experience in the technique of performing all the exercises (only in this example there were 6 of them).

pay attentionEverything mentioned in this article is for enrichment only. Before you choose a training program or a diet of one kind or another, you must consult with a qualified person who will adapt your training to your current state of health and fitness.

The writer Shi Lev edits the health and fitness section on the ONE website since it was launched in 2013. Basketball coach by training, gym instructor and certified TRX trainer.

Want to be the first to know about every article in the health and fitness section? Enter the menu in the ONE app on your smartphone, select “Notifications” and highlight Health and Fitness. See you in the next article!

You may also like

Leave a Comment