Omega's Chest Workout

[sopac]

good shit

 

[Grieves]

quick question.
pushups...better to warm up...cool down?
do them on chest days? or on rest days? everyday?

 

[OMEGA]

quick question.
pushups...better to warm up...cool down?
do them on chest days? or on rest days? everyday?

best as a "burn out" AFTER a chest workout

do them as SLOW as possible
say 2 second up 2 second down
and NO body momentum used
2-3 sets should suffice
neutral hand positions
not too wide not too narrow

 

[kyle000]

so do i do the incline press and the flat flys twice a week 7 sets? are they the only 2 excercises to do?

 

[trauck1506]

I just started reading through this again and clicked on Omegas link and was reading that testimonial that said Ryan X gained 37 lbs. of muscle and lost 14 lbs. of fat in 2 months!?!?! How much did that dude weigh to begin with because that sounds a little far fetched. I'm not saying it didn't happen happen, but if I could do that I think I would go sell some belongings to pay for it.

 

[OMEGA]

actually the Ryan x thing was the one I dont know where that quote came from

I can vouche for ALL other quotes

 

[OMEGA]

so do i do the incline press and the flat flys twice a week 7 sets? are they the only 2 excercises to do?

twice a week and yes only those 2 for the first 8 weeks

 

[the_alcatraz]

This is def. legit. You WILL be impressed with the results....OMEGA is the real deal!

 

[captainahole]

Well I gave it a run. My chest was an issue and with a competing next weekend I thought I'd give it a run for the two months prior. I was totally amazed with the results.

 

[Burpees]

----------------

The Workout Plus the Nuances of the Movements:


Perfect and focus 2 exercises for chest for now.

Low Incline DB Press 7 sets
Flat DB flys 7 sets
2 times a week rain or shine

Do Low incline DB to where you NEVER lock out on the top and NEVER break parallel on the negative. Try to achieve constant tension through a 3/5th range of motion.

Do Flat Flyes BUT you must lock out on the top and NEVER break parallel on the negative. Try to achieve constant tension through a 3/5th range of motion BUT peak each rep at top under pectoral control

Do 7 sets for both
Each set increases weight by 10% with the 6th set being the heaviest
Reps should go like this

set 1 25 reps fatigue
set 2 20 reps fatigue
set 3 15 reps fatigue
set 4 12 reps Subfailure
set 5 10 reps Failure
set 6 8 reps Failure
set 7 12 reps Failure

Take 45 second rest between Sets and 3 minutes between Exercises


The Above hits the main "function" of the chest, which is to fly, and also press ( though the angle preferred is a low Incline)
and also allows you to mentally divert your energies to just those 2 movements.

Its the perfect Sub Level 1 routine for those who have had no success,
YOU WILL have success on this one

do it TWICE per week rain or shine

~FIN~

That's it? Do this for 6 weeks? I can't get my titties to grow for the life of me, then again I hate doing chest work. The only two chest movements I like are incline dumbbell press and flyes..but i don't do them like this. I'll start next week and keep you posted bro.