Tom Venuto's BodybuildingSecrets.com - New Pec Training Strategies

New Pec Training Strategies

Tom Venuto, CSCS, CPT

Sunday, July 24th, 2005. It’s still a little bit frustrating (ok, a LOT frustrating), not to be able to push the really heavy weights on chest day anymore. I’m feeling stronger and more confident and there’s no pec/delt tie-in discomfort, but I’m not willing to “test myself” or try to find my limits. Having minor injuries to work around is pain in the ass enough; it’s totally not worth risking a serious injury. So as I’ve mentioned in previous blogs, I’ve altered my chest training strategy this year and there will probably be some permanent changes as well. I continued with my new pec strategies again today…

CHEST

A1 Chest Press Machine: 2 light warm up sets; Set 1: 200 lbs X 12 reps, 6 reps change range of motion with each rep; partial to full (gradually increasing ROM with each rep), then 6 full range reps; Set 2: 220 lbs X 10 “one and a half reps”; Set 3: 240 lbs X 10 negative emphasis reps (8022 tempo) + 2 forced reps
A2 Icarian Pec deck flyes: 3 sets X 140, 140, 120 lbs X 12, 10, 10 reps X 4032 (super strict with squeeze in contracted position); no rest between exercises A1 & A2; 90 seconds rest between supersets
B1 Hammer Strength Incline Press: 3 sets X 80 lbs per side (1 plate + 1 quarter + 1 dime) X 4032 tempo (very strict)
B2 Cable Crossovers: 3 sets X 70 lbs X 15 reps; no rest between exercises B1 & B2; 90 seconds rest between supersets

BICEPS

A1 Seated Alternating Dumbbell Curl: 3 light warm up sets; 3 sets X 60 lbs X 9, 8, 6 reps X 3010 tempo (semi strict / a little momentum on way up with controlled negatives)
B1 Dumbbell Concentration Curl: 3 sets X 35 lbs, 40 lbs, 45 lbs X 12, 8, 6 reps
C1 Hammer Curls: 3 sets X 45 lbs X 8, 7, 6 reps
C2 Rope Hammer Curls: 3 sets X 120 lbs X 10, 10, 8 reps; no rest between exercises C1 & C2; 90 seconds rest between supersets

Workout Commentary

The pec training strategies I’ve been using include supersets, slow reps, very strict form and short rest intervals between sets (high density), all of which do not require using very heavy weights, while still giving me the pec development I want and need. Another thing Ive done is to restrict the range of motion slightly (to about 3/4) on the days I get up to (moderately) heavy weights, and I don’t overstretch. (It was in the very bottom of the stretch position on very heavy dumbbell flyes last year that I injured the pec in the first place). I also narrow my grip slightly and I allow my elbows to float in rather than flair them out, when the weights get heavy.

All things considered, it’s going pretty well. I may not show up with more massive pecs this year, but I can definitely show up with more striations, detail, separation and a “grainy” look. I’m getting good results on this routine so it should be good for at least another workout or two before making any major changes.

For biceps, I’m working on going a little heavier. At this point, with a pretty strict diet, I don’t expect to put on any substantial mass on the arms, but I most definitely intend on not losing any. I got up to the 60 pounders today on the curls, while still maintaining semi strict form (a little swinging of the weights to get them up on last few reps, but all reps done with the weights lowered slowly and under control).

There’s plenty of room to increase more in the coming weeks. I’ve been as high as the 75 pounders for reps. I will also be going back to some heavy straight bar curls in the workouts to come, in addition to working on some “peaking” movements such as overhead cable curls, concentration curls and spider curls. How much biceps peak you can develop is, ultimately, limited by your genetics, but by doing those exercises that stress the outer biceps head, you can bring up your peak to the limit your genetics will allow.

At this point, I can tell my diet is going to need a few tweaks (will give a diet update in a blog later this week, but will probably lower my carbs to about 200 grams on the low days; it’s currently 250 on low days and about 375 on the high day with a 3 days low, 1 day high rotation).

The cardio is now 7 days a week at 45 minutes every session (no more 30-40 minute sessions). My weight is fluctuating around 196-197. If past years are any indicator, I should start really tightening up over the coming weeks. With the drop in carbs, an increase in cardio and 4 weeks of dieting behind me already, the metabolism is finally starting to spin and I’m sure the weight will be down in the upper 180’s fairly quickly, although I will adjust my carbs and calories so I don’t lose more than 2 pounds per week.

Posted 24 July, 2005 in Workouts

Comments

Darren said:

Hi Tom,

Thanks for this blog. It's a great source of motivation for me.

You confused me a little with your cardio sessions...Is it 30-40 minutes per session or 45 min per session?

Thanks,
Darren

Posted on Aug 01, 2005 10:43 AM

Patrick said:

Tom,
let me be one of the many who have thanked you for this blog. While I do not follow everything you do per set and rep, I did do the change of angle and grips for the pullups and lat pull downs, and already I feel the difference.

thanks a lot, and look forward to reading more. Also good luck down the line at the contest.

--Patrick

Posted on Aug 01, 2005 12:55 PM

Chris said:

Tom,

I've written a couple times on the blog. Your site is awesome. I'm on the BFFM program, and have been losing some serious fat. I started at 208, and after 6 weeks I've dropped 6 lbs, have gone from 17% to 12.7% bf, while lean muscle mass has increased by 12 lbs. I'm ecstatic but it seems hard to believe. That said, I get tested weekly so know it is true.
It seems your shedding pounds a lot quicker and wonder why my weight loss seems a lot slower? Results are what matter at the end of the day but if I were going to get ready for a competition I don't see how I could get into the high 180's like you said you will in the next couple weeks without losing significant muscle mass. What kind of muscle mass do you expect to lose by dropping 10 pounds or so in the next few weeks if any? And if it's not much how are you keeping it on while shedding the fat?
Lastly, have you ever seen people put on a lot of muscle quickly after changing their routines significantly? It seems like I'm putting on a lot of mass thanks to your routines. Thanks always,

Chris

Posted on Aug 01, 2005 04:24 PM