Omega's Chest Workout

[Seattleite]

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 FLys 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

This is such an entirely different world than the one I lift in that I can't even comment. Do bodybuilders actually experience muscle growth from sets involving 20-25 reps???

 

[OMEGA]

Thanks bro, how long do we due this chest routine for?

6-8 weeks

 

[SaiBoT]

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 FLys 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~

Due to the low inclination and not going beyond paralell its all a matter of time untill the pecs take over the delts. It makes no sense to me why most trainees i know do more than 3 exercises even get to do 5 systematically when they can go intense and grow w just two or three exercises at least while they aren't advanced builders.

 

[automaticj5]

interesting -- ill have to try this out for sure


thanks omega...

 

[mwm5]

it works great. my chest has always been my weak point and even though it still is, Omega's routine has helped it start to catch up.

btw-nice thing about the Omega Project is he changes things around for specific person. My chest routine wasn't exactly like the one he posted, but pretty close.

 

[OneBreath]

Strange, i just did this yesterday too for the first time.

I definitely went about 10lbs too light on the presses. I wasn't at failure during the sets that indicated i should be but nevertheless my chest has never been so pumped without my arms being equally hit.

Lately i've been doing a lot of weighted dips on chest day and my tris get so pumped it screws with my chest load.

This was an excellent reprieve. I'm going to continue with this workout for the 6-8 weeks suggested.

Thanks omega.

 

[ricco561]

Tried it today. It was fuckin brutal. Maybe it's just me but after 14 total sets with only 45 seconds rest between each I wanted to kill myself. I'm definitly not used to that kind of training but it was fun in a sick sort of way. I'll do the recommend 2x per week for a month and post up the results here.

Omega, the range of motion you ask for seems to put a lot of stress on my side delts. Normally when doing chest presses my front delts get pretty fatigued but the way you described had my side delts on fire. Am I doing somthing wrong? Maybe I have bad form. Either way my pecs took a beating, but I was just wondering if it was normal to feel it in the side delts.

The same was happening to me.
Today was the third day, so we'll see what happens.

 

[keasbey]

how are u guys incorperating these into ur other routines? doing a 4 day a week?

 

[ceo]

204 reps...sounds like you'd get a good pump for sure. Probably pretty sore too. I'd imagine one would still be fairly sore by the second chest workout, doing this twice a week.

I should try this as an experiment, since I am currently on an extended break from my heavy lifting phases, and am just in the gym maintaining right now.

OMEGA, it seems most of your trainees are people who make some small size gains, but mostly seem to lose bodyfat and appear more shredded. Doing this workout twice a week would surely maintain a constant "pump" of blood in the muscle, which goes along with your "illusion" factor that you stress. Not to mention that "shredded" usually makes one "look" bigger, though their weight doesn't tell the same tale. Again, "illusion"...right?

I am curious as to whether you've had any trainees that have come to you and said, "I want to be the biggest mf'er on stage." Ever have a trainee sitting at 200, and you've taken him to 250? Or 220 and you've got him at 285 now?

 

[the_alcatraz]

I am curious as to whether you've had any trainees that have come to you and said, "I want to be the biggest mf'er on stage." Ever have a trainee sitting at 200, and you've taken him to 250? Or 220 and you've got him at 285 now?

+1

I'm interested in knowing the answer to that as well...