140 kg Pavel Beran and his 5 tips for chest training

Czech professional bodybuilder Pavel Beran is currently 10 weeks away from his first start of the year, which will take place on 11 November in Bucharest, Romania, as part of the Wings of Strength Romania Muscle Fest Pro 2023.

The highlight of the season for this member of the Czech Virus and EVLS teams is the EVLS Prague Pro a week later, which, as he has stated for several seasons, he considers a "civic duty"!

Pavel, who belongs to the wards of George Farah, currently weighs an impressive 140 kilograms, and as he says in the video that accompanies the article, the weight is not going down. He is therefore curious to see what he will show on stage, as it used to be his custom to have his final form seven weeks before he went on stage.

The above video was taken during Pavel's chest and shoulder training. At the beginning we do some stretching to warm up and stretch the joints, and then we get down to the actual training. There will be four chest exercises and four shoulder exercises.

Pavel's training system is the same, two sets. The first one is in the range of 20 to 25 reps, and is aimed at the failure of slow muscle fibres, and the second series is in the range of 4 to 8 heavy reps, and is aimed at the failure of fast muscle fibres.

And as Paul adds:

"For those who do not know what failure is. Failure is not when it burns you until you can't stand it, failure is when you are unable to repeat a repetition with that particular muscle, even in a partial range of motion!"

In addition to the above, Paul has some other useful training tips for you.

And the absolutely most important tip, or rather advice, is:

"Folks, focus on yourself, do what you want to do and what is important to you, fuck everything else! Because nobody will ever give you anything for free, and you have to earn everything yourself!"