New Chest & Bicep Combinations: Tom Venuto's Bodybuilding Secrets Blog

New Chest & Bicep Combinations

Tom Venuto

Saturday, August 27th 2005. 95% of this workout was all new stuff. The multi rep 6-12-25 bicep program was so intense, it really can’t even be described… it has to be experienced. I haven’t felt a bicep pump like this in years!

CHEST

A1 Smith Machine Incline Press: 2 warm up sets; Set 1: 155 lbs, 175 lbs, 195 lbs X 6, 6, 5 reps (ascending set, no lockout between weight changes - hold weight in lockout position while partner adds weight); Set 2: 155 lbs X 10 1 ½ reps (full rep, then lower ½ way down, then back up = “one rep”); Set 3: 145 lbs X 3 reps + 5 second hold at 1/3 point, 3 more reps + 5 second hold at ½ point, 3 more reps + 5 second hold at ¾ point, 3 more reps (12 reps + 3 static holds)
B1 Swiss Ball Dumbbell Press: 3 sets X 60 lbs X 10-12 reps
B2 Push up with feel elevated on Swiss ball: 3 sets X bodyweight X 10-12 reps
C1 Decline Barbell Press: 3 sets X 195 lbs X 11, 10, 9 reps

BICEPS

A1 EZ Bar Curl: 3 sets X 120 lbs X 6 reps
A2 Incline Bench Hammer Curl: 3 sets X 40 lbs X 12 reps
A3 Bent Over Barbell Concentration Curl: 3 sets X 45 lbs X 25 reps

FOREARMS

A1 Dumbbell wrist curl one arm at a time: 3 sets X 135 lbs X 15, 12, 10 reps
A2 Wrist Curl roll down to fingertips: 3 sets X 85 lbs X 12 reps
A3 Reverse Barbell Curl: 3 sets X 85 lbs X 12 reps

Workout Commentary

Except for the decline bench presses, everything in this workout was all new today.

We kicked it off with chest on the incline smith machine, we did three work sets, each set using a different high intensity technique:

The first set was the our old stand by – the “ascending set.” We added one extra twist this time. An ascending set is the exact opposite of a descending set (also known as a drop set or stripping sets) – rather than reduce the weight, we increase the weight with no rest between weight changes. This time I did not rack the weight between weight changes, but instead I simply held the bar at arms length while my training partner added the weight. It adds to the difficulty level in great measure.

The second set of incline smith presses was using the one and a half technique – one full rep plus one half rep in the top range of motion equals “one” one and a half rep.

The third and final set was the isometric holds technique: Three full range reps, then a 5 second hold at the bottom position ¼ of the way up. Then three more full range reps with a 5 second hold at the mid range position. Then three more full range reps with a 5 second hold at the ¾ top position. Then three more full range reps (barely), and that was it.

The second exercise was a superset combination of swiss ball dumbbell presses supersetted with push ups with the feet elevated on the swiss ball. I seldom use the swiss ball other than for abs (swiss ball crunches), but occasionally, swiss ball presses add some great variety and really give the pecs a “shock” that they weren’t expecting. These involve the core of course, but I also find that a little bit of swiss ball work has a nice effect on the pecs as well.

The last chest exercise was decline barbell bench presses. Moved up to 195 lbs this time for sets of around 10 reps. Felt fine, no problem with that left pec-delt tie in. will probably move up again next week.

The bicep routine was out of this world. Lately, I’ve been experimenting with that old standby, the multi rep program 6-12-25. I first heard about this program many years ago from Fred Hatfield, the famed, “Dr. Squat,” author of many great books including “Bodybuilding A Scientific Approach.” Charles Poliquin also favors this system and has written about it often.

There are many different ways to use multi rep systems. The way I used it today was to choose three exercises, each focusing on a different portion of the bicep’s range of motion: one exercise for mid range, one for stretch and one for contracted positions. I chose EZ bar curls standing, incline hammer curls and bent over barbell concentration curls respectively.

The first exercise was done heavy with a 6 rep max poundage, the second with a medium poundage that allowed 12 reps, and the third with very light weights that allowed 25 repetitions.

All three exercises were performed as a tri set with no rest between exercises. This program not only attacks every muscle fiber from every possible angle, it also gives you a pump that is out of this world. Lately I’ve been noticing a little difficulty getting the types of pumps that I used to, probably because my carbs are low (175-200 grams a day), but this routine blew up my arms with the best pump I’ve experienced literally in years.

Surprisingly, my biceps weren’t really sore from this the next day, but it was the type of workout where I could see a difference in my arms, and I know it was growth-inducing. Soreness is one indicator of a good workout, but lack of sorenss does not mean you didn’t have an effective workout. My chest on the other hand, was screaming the next day! You’ll often get sore when you do something totally new that you have never done before or that you haven’t done in a long, long time. The swiss ball presses might have done it, along with those high intensity techniques on the incline bench.

Published on 27 August, 2005

Comments

Rich Gilman said:

Dear Tom,
Truly amazing stuff! Being a personal trainer and what you might call an amateur bodybuilder your posts are absolutely fantastic! Some of this stuff I haven't even heard of before and I've been able to apply it into my workouts. The pump you get and the results are astonishing! I've always looked pretty good but now I want to look unbelievaby good! You have really inspired me to work even harder in the gym and the knowledge you provide with all the variation in your workouts has helped me even in my personal training business. Keep up the good work because you look amazing and I will always be checking out your posts everyday! Truly GREAT STUFF! Take care and good luck!

Rich Gilman
Lafayette, IN.

Posted on Sep 01, 2005 09:26 PM