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hi everyone
My college professor came up with this chest workout, i have been doing it for the last four weeks and showing amazing results.
Dr. Jon Kester’s Definitive chest workout
Purpose: This workout focuses on building size and mass along with increase in strength.
Training methods:
Volume training: The number of sets and reps done in a workout is called volume. This work has a high amount of volume with the goal of increasing size and strength. The key is not overtraining by maxing out on every set and every exercise. Try to stay in the 70 to 80 % of your max. The key is to get through every set.
Time under tension: Time-under-tension refers to how long the muscle is under strain during a set. For size gains 30-60 seconds of TUT is essential. This is specifically important when doing standing cable flyes’ in this workout
Multiple angle training: Muscles are generally stronger at some joint angles than others and by training the chest at many different angles an increase in strength will occur which will also lead in increase in mass
Workout duration: This workout should not last any longer than 45 minute
Workout time frame: This workout should be done for 5 weeks and then switched to something different for 5 weeks
Exercises: Machine chest press, Standing cable flyes, Dips
Workout:
Machine chest press
Warm up : 2 sets of 20 reps
Working set : 8 sets of 8 reps
Notes: pause at the bottom for two seconds
Rest 1 minute between sets
Standing cable flyes
Working set: 5 sets of 12 reps
Notes: Leave 10 inches between hands – do not let hands touch and take tension off of chest
Squeeze chest and hold for four seconds at the bottom of the exercise
Rest 1 minute between sets
Dips
Working sets: 8 sets of 5 reps
Notes: when doing this exercise tuck chin to the chest
Rest 1 minute and 30 seconds between sets
Alternatives exercises : incline dumbbell press, dumbbell flies, bench press
About the author
Dr. Jon Kester has been one of the nation’s foremost fitness experts for the past 20 years. During this time period he has trained 1,000’s of people from professional athlete’s to 85 year old great grandmas, all who have seen amazing results. Dr. Kester’s workouts are based on scientific evidence combined with his practical experiences as an elite strength athlete. The combination of education and practical experience Dr. Kester has translates to a new approach to working out.
My college professor came up with this chest workout, i have been doing it for the last four weeks and showing amazing results.
Dr. Jon Kester’s Definitive chest workout
Purpose: This workout focuses on building size and mass along with increase in strength.
Training methods:
Volume training: The number of sets and reps done in a workout is called volume. This work has a high amount of volume with the goal of increasing size and strength. The key is not overtraining by maxing out on every set and every exercise. Try to stay in the 70 to 80 % of your max. The key is to get through every set.
Time under tension: Time-under-tension refers to how long the muscle is under strain during a set. For size gains 30-60 seconds of TUT is essential. This is specifically important when doing standing cable flyes’ in this workout
Multiple angle training: Muscles are generally stronger at some joint angles than others and by training the chest at many different angles an increase in strength will occur which will also lead in increase in mass
Workout duration: This workout should not last any longer than 45 minute
Workout time frame: This workout should be done for 5 weeks and then switched to something different for 5 weeks
Exercises: Machine chest press, Standing cable flyes, Dips
Workout:
Machine chest press
Warm up : 2 sets of 20 reps
Working set : 8 sets of 8 reps
Notes: pause at the bottom for two seconds
Rest 1 minute between sets
Standing cable flyes
Working set: 5 sets of 12 reps
Notes: Leave 10 inches between hands – do not let hands touch and take tension off of chest
Squeeze chest and hold for four seconds at the bottom of the exercise
Rest 1 minute between sets
Dips
Working sets: 8 sets of 5 reps
Notes: when doing this exercise tuck chin to the chest
Rest 1 minute and 30 seconds between sets
Alternatives exercises : incline dumbbell press, dumbbell flies, bench press
About the author
Dr. Jon Kester has been one of the nation’s foremost fitness experts for the past 20 years. During this time period he has trained 1,000’s of people from professional athlete’s to 85 year old great grandmas, all who have seen amazing results. Dr. Kester’s workouts are based on scientific evidence combined with his practical experiences as an elite strength athlete. The combination of education and practical experience Dr. Kester has translates to a new approach to working out.