Chest and arm training for maximum hypertrophy | Chest and biceps

Author: Radim Koudelka

Training plan Videos

06.09.2022

3 minuty čtení

We have a new series of videos where Radim and I will show you how to set up a workout. In today's episode we'll show you a volume training for chest and biceps It's a combined training that uses rest breaks, but also classic normal sets, where we target not only hypertrophy, but also strength development.

It's really important what weight you choose for the exercise, where we will do the rest pause, so we need to write down the weights from previous workouts so we can improve. Here's just a tip on what a back workout might look like, so if you choose slightly different exercises, no problem. The important thing is that you really feel the areas and now we can only improve together!

Exercise	Series	Repetition
Presses on the machine	2	10-12, *11-15
One-handed push-ups on incline bench	3	10-12, 10-12, 10-12
Counter pulley pull-ups	2	12-15, 12-15
Extension on lower counter pulleys	2	12-15, 12-15
Hammer biceps lift	2	10-12, *11-15
Biceps deadlift on Scott bench	3	12-15, 12-15, 12-15

*rest pause set = very heavy weight with which we must achieve a total of 11-15 reps. We try to get as many reps as we can, so for example 6, then we put the barbell down and take 15 deep breaths and again get as many reps as we can, now it's only 4 for example. Now we'll put the barbell down again and take 15 more breaths, and the third time we'll try to lift the weight as high as we can, now exhausted we'll only do 2 or 3 reps. The total reps should be 11-15. If we do more than 15, we need to add weight.

- Warm up before each exercise with sufficient warm-up sets.

Leg Training for Maximum Hypertrophy | Hamstring and Quadriceps

Tréninkový plán Videa

23.08.2022

2 minuty čtení

Trénink hrudníku a rukou pro maximální hypertrofii | PRSA A BICEPS

Suitable products for this training:

PRE-WORKOUT

Nitrox Therapy - a pre-workout blend designed to improve performance and blood flow to muscles during training. It contains caffeine, so it is a stimulant and is not recommended to be used in the evening. One dose is 17g.

INTRA-WORKOUT

Amino Energy Zero with electrolytes - we recommend including a single 14g dose during training if you have taken a kicker, if not, a 28g dose. This will replenish the necessary nutrients during your workout.

POST-WORKOUT

100% Pure Whey Protein - Whey protein should be taken post-workout to replenish the protein that allows us to build muscle! The dose should contain 1-2 scoops (28-56g), depending on your daily protein intake.