Thavage AF Chest e Book – Chris Bumstead PDF

Preview

Summary

Hhhhbbhgffffhyffghyrffghuuggggytffggghhjygffghhff gg. Ya. Gav by. Hug....

Description

WELCOME TO THAVAGE AF CHEST TRAINING! Intro Welcome to the Thavage AF Chest Training E-Book! Throughout this book you will find everything from training splits, step by step movement guides, nutrition and supplementation as well as personal opinions on how to optimize your daily efforts.

The Golden Rule While this book can equip you with all the tools you need to build the thickest, most thavage chest in the game, there is one thing we can't provide here, which is time! Time is everything in this sport, and if you stay consistent with your training, with your diet, and with your supplement regimine you will see positive results! Put in the work and watch the gains coming flowing in. Sound good? Great. Lets get to work!

TRAINING

UNDERSTANDING DIFFERENT TRAINING TECHNIQUES The most important aspect to training is progressive overload. This method has been talked about in great deal in many places and has been misunderstood just as often. The idea is to add stress over time so your muscles have to adapt and grow to meet the demand that you’re placing on them. The most straightforward and effective way to do this is to first add sets, then add reps, then add weight. This is a marathon of sprints. Go hard with each workout but it is the consistency over extended periods of time that will yield the greatest benefit. Here are some tips to allow for maximal benefit:

TIME UNDER TENSION Time Under Tension (TUT) refers to how long a muscle is working, contracting or under stress during a given rep or set. This depends on a number of things including, the amount of reps in a set, the tempo of the reps and whether you lock out at the end of each rep or not – all of which are effective ways to increase your muscles’ time under tension. You can manipulate the tempo of the exercise by using a 3-5 second tempo on the concentric (positive) or eccentric (negative) phase of the lift. For example, if you use a 3 second tempo on the positive and negative portion of the exercise, that’s 6 total seconds per rep. If you do 10 total reps in a given set, that’s 60 total seconds.

SUPERSETS Supersets are pretty straightforward. It’s when you alternate sets of two different exercises with no rest in between. This can be done with the same muscle group or opposing muscle groups. For example, you can superset two chest exercises, two triceps exercises or a chest exercise with a triceps exercise. Supersets are great when you’re pressed for time, looking for an insane pump, need to work on your mind muscle connection, and to create more metabolic stress.

UNDERSTANDING DIFFERENT TRAINING TECHNIQUES PRE-EXHAUSTION Pre-Exhaustion adds a unique element of intensity to your training and is one of my favorite training techniques for hypertrophy. Just like the name implies, it’s pre-fatiguing and “waking up” a certain muscle using an isolation exercise first, before moving onto a meat-and-potatoes compound exercise. When performing a compound movement first, your smaller muscles might tire first and the target muscle might not receive ample overload. For example, if you squat first, your lower back may give out before your quads, however, if you implement pre-exhaustion and do leg extensions first, before moving onto squats, it will force your quads to work twice as hard and will ensure muscular fatigue, not neurological fatigue. You’ll be able to hit those deep muscle fibers with a much lower weight, thus making the movement safer for your tendons and joints.

GIANT SETS Giant Sets are similar to supersets but with 3 or more exercises paired together, almost like a circuit. This can allow for resting particular muscles while hitting others or for maximizing training one muscle group. For example, you might do inclined flyes, inclined dumbbell bench press, and push-ups one after the other to really fatigue the chest at the end of a workout.

DROP SETS Drop Sets are an excellent method for increasing volume and therefore, hypertrophy. Drops sets allow you to extend your current set, training completely to failure. It involves doing several sets in a row where you reduce the weight in between each set with no rest. Drop sets are typically done on the last working set of an exercise and typically done at the end of a workout to increase blood flow and maximize muscular fatigue.

UNDERSTANDING DIFFERENT TRAINING TECHNIQUES PARTIALS REPS Partial Reps are very controversial with social media these days, but when done correctly, they do have their place. Partials can be used to strengthen a specific range of motion, increase muscular overload (TUT), and to extend a set past failure. Partials are a great way to blast your chest during a set of lighter presses to focus on your pecs and not your triceps.

PEAK CONTRACTION TRAINING Peak Contraction Training involves holding the peak contraction in the top position under maximum load at the finish point of an exercise for 1-2 seconds. It’s a great technique to increase definition, separation, shape and hardness in your muscles. Peak contraction training is a great tool for increasing TUT and a great way to break through a current muscle building plateau.

ISOMETRIC OR STATIC CONTRACTION TRAINING Isometric or Static Contraction Training is holding a weight in a fixed position for several seconds in a maximally contracted position. This usually involves weight, however, I like to incorporate this method of training without weight as well – typically done by flexing. For example, after a set of inclined bench press, I’ll move off to the side and flex my pecs for 30 seconds. It’s extremely painful but really works to bring out the striations.

PAUSE REPS Pause Reps are when you hold the weight at the bottom (eccentric) portion of the movement, letting the weight come to a complete rest, but not releasing tension on your muscles. I recommend holding it for a minimum 2 second pause before completing the rest of the movement. This will eliminate any momentum.

UNDERSTANDING DIFFERENT TRAINING TECHNIQUES REST-PAUSE TRAINING Rest-Pause Training involves breaking down one set into several mini-sets, with 10-15 deep breaths in between each. For example, you’ll start with a weight that you can perform 8-10 reps (80% of your 1RM), stopping just short of failure. After completing those 8-10 reps, rest for 10-15 deep breaths and do another set of as many reps as possible. You’ll take another 10-15 deep breaths before performing the exercise again until technical failure.

CLUSTER SETS Cluster sets are sets within sets that have built-in short rest periods of 5-20 seconds to increase the volume and intensity of a set. In theory, cluster sets can be used for any exercise, but I typically like to use them for bigger lifts and usually using machines so I can take the balance out of the movement. An example of a cluster set is to perform 10 reps, rest 10 seconds, perform 10 reps, rest 10 seconds, perform 10 reps – that's one set.

THAVAGE AF CHEST TRAINING CHEST WORKOUT OVERVIEW TRAINING

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

CARDIO

_____________________________________________________ WORKOUT

TRAINING

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

CARDIO

_____________________________________________________ WORKOUT

WORKOUT #1

30 minutes of Steady State (SS) cardio of your choice (walking, running, biking, etc.) – 3 sessions

WORKOUT #2

30 minutes steady state cardio of your choice – 2 ssessions 20 minutes of HIIT cardio (10 min LISS, 10 min HIIT) – 2 sessions

WORKOUT #3

30 minutes steady state cardio of your choice – 2 ssessions 30 minutes of HIIT cardio (20 min LISS, 10 min HIIT) – 3 sessions

THAVAGE AF CHEST WORKOUT WORKOUT #1

Chris Quick Tip "I like to take my Thavage Pre Workout plus Raw Pump before these high volume workout with plenty of water, don't dry scoop your supps! "

EXERCISE #1: PEC DECK SET #1 – 15 REPS SET #2 – 12 REPS SET #3 – 12 REPS + 1 DROP SET EXERCISE #2: INCLINE DUMBBELL CHEST PRESS SET #1 (WARM UP) – 12 REPS SET #2 (WARM UP) – 12 REPS SET #3 (WORKING SET) – 10 REPS SET #4 (WORKING SET) – 10 REPS + 1 DROP SET SET $5 (BACK OFF SET) – 12-15 REPS EXERCISE #3: DECLINE HAMMER STRENGTH MACHINE SET #1 – 12 REPS SET #2 – 12 REPS SET #3 – 10 REPS + 1 REST-PAUSE SET + 2 DROP SETS EXERCISE #4: INCLINE DUMBBELL FLY SUPERSET W/ HEX PRESS SET #1 – 15 REPS SET #2 – 12 REPS SET #3 – 10 REPS + 1 REST-PAUSE SET + 2 DROP SETS EXERCISE #5: DIPS SUPERSET W/ HIGH PULLEY CABLE FLYES SET #1 – DIPS (FAILURE) : CABLE FLYES – 15 REPS SET #2 – DIPS (FAILURE) : CABLE FLYES – 12 REPS SET #3 – DIPS (FAILURE) : CABLE FLYES – 12 REPS + 2 DROP SETS

THAVAGE AF CHEST WORKOUT WORKOUT #2 EXERCISE #1: HIGH PULLEY CABLE FLY SUPERST W/ LOW PULLY CABLE FLY SET #1 – 15 REPS SET #2 – 12 REPS SET #3 – 12 REPS EXERCISE #2: INCLINE SMITH MACHINE BENCH PRESS SET #1 (WARM UP) – 12 REPS SET #2 (WARM UP) – 12 REPS SET #3 (WORKING SET) – 10 REPS SET #4 (WORKING SET) – 10 REPS + 1 REST-PAUSE + 2 DROP SETS EXERCISE #3: INCLINE HAMMER STRENGTH MACHINE SET #1 – 12 REPS SET #2 – 12 REPS SET #3 – 6 REPS, 10 SEC REST, 6 REPS, 10 SEC REST, 6 REPS (CLUSTER SET) EXERCISE #4: DUMBBELL PULLOVER SUPERSET W/ INCLINE PUSH UPS SET #1 – PULLOVERS – 15 REPS : INCLINE PUSH UPS – FAILURE SET #2 – PULLOVERS – 12 REPS : INCLINE PUSH UPS – FAILURE SET #3 – PULLOVERS – 10 REPS : INCLINE PUSH UPS – FAILURE EXERCISE #5: PEC DECK SET #1 – 15 REPS SET #2 – 15 REPS SET #3 – 10 REPS + 1 60-90 SEC HOLD IN THE STRETCH POSITION

THAVAGE AF CHEST WORKOUT WORKOUT #3

Chris Quick Tip " Feeling a little tight? I like to do hot yoga during the week to keep myself loose, plus its great for the mind!"

EXERCISE #1: BARBELL FLOOR PRESS (USE A SPOTTER) SET #1 – 12 REPS SET #2 – 12 REPS SET #3 – 6-8 REPS + 1 REST-PAUSE SET EXERCISE #2: INCLINE BENCH PRESS SET #1 (WARM UP) – 12 REPS SET #2 (WARM UP) – 12 REPS SET #3 (WORKING SET) – 10 REPS SET #4 (WORKING SET) – 10 REPS + 2 DROP SET SET $5 (BACK OFF SET) – 12 REPS EXERCISE #3: LANDMINE CHEST PRESS SET #1 – 12 REPS SET #2 – 12 REPS SET #3 – 10 REPS + 1 DROP SET EXERCISE #4: INCLINE CABLE FLYES SET #1 – 15 REPS SET #2 – 12 REPS SET #3 – 10 REPS + 1 DROP SETS + 30-60 SEC HOLD IN STRETCHED POSITION EXERCISE #5: FLAT CHEST PRESS MACHINE W/ PUSH UPS SET #1 – 12 REPS SET #2 – 12 REPS SET #3 – 8 REPS, REST 10 SEC, 8 REPS, REST 10 SEC, 8 REPS

ANATOMY OF THE CHEST PECTORALIS MAJOR The Pectoralis Major is the major muscle of the chest. It is a fan like muscle and creates that slab of muscle that hangs off the chest wall that really completes the physique. Its primary functions are flexion, adduction and internal rotation of the upper arm or humerus. This means that it brings your arm from your side, across your chest in front of you. Basically, the exact motion of a fly, no surprise there. It originates at the medial clavicle and at the sternum and it extends to the lateral edge of the proximal humerus (upper arm). The pectoral major is often referred to as the "pecs" or "chest muscle" due to it being the largest and most superficial muscle in the chest area. The pectorals major plays a main function in all pushing movements throughout your daily activating like opening a door, to in the gym when you do push-ups, bench press, dips, etc. In addition, the pectorals play a part in deep inhalation and pulling the ribcage to create room for the lungs to expand as seen through exercises like the dumbbell pullover.

ANATOMY OF THE CHEST PECTORALIS MINOR Pectoralis Minor is a supporting muscle to the pectoralis major. It is triangular and located at the upper outer chest and is beneath the pectoralis major. It functions to mainly stabilize the scapula (shoulder blade) and pulls the ribs up with a deep breath in. It originates at ribs three through five and inserts at the medial side of the coracoid process of the scapula. The pec minor contributes to the upper chest shelf seen in bodybuilders. This can be targeted and worked through inclined pressing and inclined flyes.

SERRATUS ANTERIOR PSerratus Anterior is another supporting muscle. It is saw shaped and functions to stabilize and protract the scapula. It originates from the outer regions of ribs one through eight and inserts on the anterior, medial side of the scapula.

DELTOID Deltoid is the major muscle of the shoulder. It is used in nearly all pressing movements along with the pecs. It can be broken down into 3 separate structures: anterior deltoid, lateral deltoid, and posterior deltoid. The deltoid originates on the distal clavicle, the acromion process, and the spine of the scapula. It inserts on the deltoid tuberosity of the humerus (upper arm). Its main function is shoulder abduction, flexion, and extension. As you can see both the deltoid and pectoralis major function for shoulder flexion. By mastering command of this muscle you can more effectively train chest and vice versa.

ANATOMY OF THE CHEST TRICEPS BRACHII Triceps Brachii is the muscle on the posterior side (back) of the upper arm. It’s commonly said that this takes up 2/3 of the upper arm and the biceps only covers 1/3 so it is critical towards p development. The tricep consists o head on the inside, the lateral hea outside, and the medial head deep long and lateral heads. The triceps originate at the infraglenoid tuberc the scapula, above the radial groov and below the radial groove respe However, all 3 heads insert togethe on the olecranon process of the ul (the bony part of your elbow). Its main function is to extend the shoulder, arm, and shoulder, as we as adduct the arm. Nearly all press movements incorporate the tricep with the pectoralis so it is negligen one without discussing the other.

Nutrition

THE LOWDOWN ON FOOD: PRE-WORKOUT, INTRAWORKOUT AND POST-WORKOUT NUTRITION International Chest Day (Monday) is every bro’s favorite day. But, those serious about training can really push the envelope on this day because these are still relatively large muscles we’re working with and it’s necessary to provide adequate nutrition for the training session. Without the proper fuel, you will not only not perform at your best, but you’ll get less muscle and strength as a result. We’re looking to thrive during chest day, not just survive. Therefore, I recommend that you increase your total daily calorie intake by 15 percent and provide your body with the proper nutrients it needs by creating the perfect pre-, intra- and postworkout nutrition.

PRE-WORKOUT By failing to prepare, you are preparing to fail. I get it, not all of us are bodybuilders who can have complete control of our daily schedule, but if you want to build a serious physique with a massive chest, pre-workout nutrition is not something you should take for granted. Training puts an extreme amount of stress on your body, but by consuming an optimal dose of protein and carbs prior to training, you can create the most anabolic environment to help avoid muscle catabolism and ensure you continued growth. Therefore, if you’re looking to maximize growth or increase your strength, I don’t suggest training fasted, first thing in the morning. Ideally, your chest day pre-workout meal should be eaten 60-90 minutes prior and it should be your second or third meal of the day. To ensure you’re properly prepared for chest day, aim to consume 30-40 grams of high-quality protein, minimal fat and 40-50 grams of carbohydrate intake, consisting of moderate-high glycemic index carbs – including things like white rice, rice cakes, or even a weekend warrior favorite, cereal – while minimizing fiber to avoid feeling full.

INTRA-WORKOUT Intra-workout nutrition seems to be the most neglected component of a complete diet. By implementing proper intra-workout nutrition, you are not only benefiting your current workout, but also starting the recovery process for tomorrow’s as well. During an intense training session, we lose ample amounts of water from sweat, containing important electrolytes and deplete our muscle glycogen. Muscle glycogen is the energy source that fuels our workout and when we run out, we hit that theoretically “wall,” and if we don’t intervene, our performance will suffer. An intra-workout cocktail of fluid, fast digesting simple carbohydrates like dextrose and highly branched cyclic dextrins, BCAAs, creatine, glutamine and electrolytes will help you maintain optimal hydration, sustain energy levels, alter muscle glycogen metabolism and minimize muscle breakdown.

POST-WORKOUT The great debate – the anabolic window. By now, I’m sure you’ve all heard that meal timing and post-workout nutrition are all bro science, but there is still something to targeting your workout with appropriate nutrients. Nutrition is the most important aspect of recovery. During an intense workout, you’ve depleted your muscle glycogen and your body is primed for muscle protein synthesis. When you consume a meal, you will replenish glycogen stores and begin to rebuild and repair broken-down muscle tissue. Now I don’t know about you, but after a gut-wrenching workout, I don’t have much of an appetite. Another option would be immediately following your workout ingest a protein shake consisting of 50 grams of protein coming from whey isolate. And when you can, consume a whole food meal. Your post-workout meal should be as big, or maybe even bigger, than your pre-workout meal. It should contain 40-50g of carbohydrates from medium-high GI carbs – and 30-40 grams of protein coming from lean sources, such as chicken breast, to maximize growth and recovery. If you do schedule cheat meals or re-feed days, chest day is not the ideal day of the week, unless your chest is lagging.

MEAL STRUCTURE: MEAL PLAN OR MACROS There are many different ways to approach your nutrition and depending on your goals or lifestyle, it's not always going to be a one size fits all type of approach. No two human beings are alike so who's to say there's only one way to approaching your diet. We have different bodies, lifestyles, etc. and we need to find the plan that we'll enjoy most if we're going to follow it. Obviously there's more extremes than others, but if you're not looking to be or are not a competitive athlete, it's okay to look at different approaches. So, which is better a meal plan or macros? Well that's all going to be about preference. With a meal plan, there is no thinking. You eat the same thing for the most part everyday and there's not much room to deviate from the plan. With macros, there's a little more flexibility, but you have to make sure you plan everything out in advance, otherwise, you'll find yourself having too much of one macronutrient and not enough of another to consume late at night. Macros are a great way to find a balance in your life while enjoying both fitness and your normal lifestyle. I personally like to implement both in the offseason, while changing strictly to a meal plan during prep. I encourage you to use an app like myfitnesspal to track your macros if that's the route you'd prefer. To make things a little easier for those tracking macros or even struggling what to eat, I've provided a list of my go-to grocery items down below for proteins, carbohydrates and fats. This does not include fruits and vegetables, but those are obviously encouraged. With either macros or a meal plan, preparation is always going to be your friend. As far as cheat meals or re-feeds go, these are going to be very individual to the person. Typically, I prefer re-feeds as they are much more planned and controlled. With cheats, you might find yourself binging if you cannot fully control your cravings. Again, these are dependent on your current state of progress and may or may not be needed. If you have a coach, they'll let you know when to implement.

MY GO-TO GROCERY LIST ITEMS PROTEINS