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Exercises and workouts / My chest development routine, by Reg Park (1950)
« on: Yesterday at 07:30:35 AM »
From Your Physique magazine, July, 1950
This article is probably fake. Like all those that appeared in that magazine at the time, it had the classic tone of praise for the achievements of the Weider system, as if the rest of the world lived in the Stone Age and only he brought progress to the world. It is included here for historical reasons.
INTRODUCTION
One of the most important secrets of bodybuilding which I learned while training under Joe Weider was the one which is called "flushing muscles." This is an exercise procedure which is a rather new advancement in bodybuilding and one which the Weider System has developed to a high degree of culture.
In America and in my home, England, many bodybuilders still follow the outmoded method of performing one exercise for one bodypart, and then going on to another part, and returning to the original section only after several exercises for other parts have been performed. The theory behind this exercise principle is that it is a good plan to let a part rest after performing a movement for it so that it will be fresh when it is again called on for physical performance.
The beginner needs to conserve his energy at first. However, after he has trained with weights for a while, his energy will increase tremendously. It is at such a time that he will find that the "flushing muscle" method will give him that extra muscle stimulation if he is to make continued gains.
However, there are still many who know little about this method, so I will explain it. In "flushing muscles" the bodybuilder performs all the exercises for any one part, one right after the other, only pausing for a short rest between the sets of the same exercise, or the next exercise, until all the exercises in his program for the section have been performed. In other words, he will perform all of his arm exercises at one time, then all of his chest, all of his shoulder and so on.
These are the exercises I am currently following.
Except for the 20-rep squat (1 x 20), do 3 x 10 reps each.
1) Standing DB incline bench press
2) DB bent-arm pullover
3) Breathing squat
4) Breathing dumbbell flyes
5) Breathing bent-arm barbell pullover
6) Dips
7) Heavy bench press (occasionally)
7) Muscle control
9) Stretch
1) Standing Incline DB Bench Press.
I start off my chest program with the incline DB bench press. Hold the elbows well off to the sides for greater pectoral action.
2) DB Bent-arm Pullover.
One dumbbell, held by both hands. Take a deep (deeper!) breath and stretch that rib cage, bending the arms while doing so. Return to starting position, exhaling and straightening the arms.
3) 20-rep Breathing Squat.
Perform breathing squats with a moderately heavy weight on your back. All lifters are familiar with the squat. For the sake of clarity I will briefly explain the technique I use for breathing squats.
I brace my core and take the bar on my back. Next, I take three deep (deeper!) breaths between each rep. On the third breath, breathe in and hold the huge breath. Squat down, then come up and as you straighten your legs near the top, breathe out forcefully.
Do not breathe out in the hole as this is dangerous. Keep the breath in and the core tight, and once out of the hole you can breathe out as you finish extending the legs.
Perform 20 breathing squats in total. Towards the 10th to 15th rep, you may need to take 5 breaths, and even more as you approach 20 reps, but this is mostly necessary when performing very heavy sets. Since this version is being used for rib cage and chest development, the exercise should focus on breathing and expanding ("cracking open") the rib cage as you breathe, not on lifting the weight.
Use a weight that allows you to perform the breathing squat with the focus on heavy breathing. [What are sometimes referred to as "pee wee" breathing squats. Not "easy" if you're breathing hard enough over all the reps].
This is the key.
3) Breathing DB Flyes.
While still breathing heavily from the squats, perform bent arm dumbbell flyes on a flat bench. Start with the bells over your face, with arms straight. Lower the arms off to the sides and while doing so bend the elbows slightly. Not too much, just enough to permit you to use maximum poundages in the exercise. Breathe deeply in while lowering the weights to the sides, and exhale when raising. Focus on the breath and stretch the rib cage and muscles! As you raise the weights, contract the muscles and breathe out.
5) Kindly note how in my chest exercises I am also taking advantage of another Weider principle: cheating by bending the arms.
Start the exercise with a barbell held directly on the chest, close to chin, with the arms bent and the grip quite close. Now, raise the bar off the chest, lowering it back behind the head with arms bent at the same time.
Breathe in while lowering the weight behind the head and s-t-r-e-t-c-h the diaphragm and ribcage fully.
Breathe out while returning the weight to the starting position.
6) I now generally wind up my chest exercise routine with dips between the parallel bars. I perform them slowly and with concentration.
7) If time permits I will also perform a few sets of heavy bench presses. Then with my chest puffed full and thoroughly flushed I feel great and tackle the rest of my workout with enthusiasm.
Muscle Control.
While the exercises listed are those which I now follow in each workout, from time to time I do include other movements which I will mention briefly. Tensing and flexing the pectorals through muscle control and mental concentration is great for giving them height and making them extra clean cut.
Other Moves for the Development of the Chesty
The barbell press, while lying on an abdominal board with the head lower than the feet (decline press), will get at the pecs from another angle, as will flyes in this same position. Try these moves for something really new.
Hanging and stretching from a high bar will broaden the upper back. Hang for time at the end of your workout. Don't forget that a wide back helps make that massive chest measurement too.
This chest routine is advanced and should be used as a specialization routine only.
INTRODUCTION
One of the most important secrets of bodybuilding which I learned while training under Joe Weider (BS) was the one which is called "flushing muscles." This is an exercise procedure which is a rather new advancement in bodybuilding and one which the Weider System has developed to a high degree of culture (both BS).
In America and in my home, England, many bodybuilders still follow the outmoded method of performing one exercise for one bodypart, and then going on to another part, and returning to the original section only after several exercises for other parts have been performed. The theory behind this exercise principle is that it is a good plan to let a part rest after performing a movement for it so that it will be fresh when it is again called on for physical performance.
The beginner needs to conserve his energy at first. However, after he has trained with weights for a while, his energy will increase tremendously. It is at such a time that he will find that the "flushing muscle" method [what this article is actually about] will give him that extra muscle stimulation if he is to make continued gains.
However, there are still many who know little about this method, so I will explain it. In "flushing muscles" the bodybuilder performs all the exercises for any one part, one right after the other, only pausing for a short rest between the sets of the same exercise, or the next exercise, until all the exercises in his program for the section have been performed. In other words, he will perform all of his arm exercises at one time, then all of his chest, all of his shoulder and so on.
The reason why this system works so phenomenally, and produces such extra muscle growth and power is easily understood. Each muscle of the body is . . .
okay . . . enough of the explanations you already understand. Let's say we just hop down to the training end of things:
These are the exercises "I" am currently following.
Except for the 20-rep squat (1 x 20), do 3 x 10 reps each.
1) Standing DB incline bench press
2) DB bent-arm pullover
3) Breathing squat
4) Breathing dumbbell flyes
5) Breathing bent-arm barbell pullover
6) Dips
7) Heavy bench press (occasionally)
7) Muscle control
9) Stretch
1) Standing Incline DB Bench Press.
I start off my chest program with the incline DB bench press. Hold the elbows well off to the sides for greater pectoral action.
2) DB Bent-arm Pullover.
One dumbbell, held by both hands. Take a deep (deeper!) breath and stretch that rib cage, bending the arms while doing so. Return to starting position, exhaling and straightening the arms.
3) 20-rep Breathing Squat.
Perform breathing squats with a moderately heavy weight on your back. All lifters are familiar with the squat. For the sake of clarity I will briefly explain the technique I use for breathing squats.
I brace my core and take the bar on my back. Next, I take three deep (deeper!) breaths between each rep. On the third breath, breathe in and hold the huge breath. Squat down, then come up and as you straighten your legs near the top, breathe out forcefully.
Do not breathe out in the hole as this is dangerous. Keep the breath in and the core tight, and once out of the hole you can breathe out as you finish extending the legs.
Perform 20 breathing squats in total. Towards the 10th to 15th rep, you may need to take 5 breaths, and even more as you approach 20 reps, but this is mostly necessary when performing very heavy sets. Since this version is being used for rib cage and chest development, the exercise should focus on breathing and expanding ("cracking open") the rib cage as you breathe, not on lifting the weight.
Use a weight that allows you to perform the breathing squat with the focus on heavy breathing. [What are sometimes referred to as "pee wee" breathing squats. Not "easy" if you're breathing hard enough over all the reps].
This is the key.
3) Breathing DB Flyes.
While still breathing heavily from the squats, perform bent arm dumbbell flyes on a flat bench. Start with the bells over your face, with arms straight. Lower the arms off to the sides and while doing so bend the elbows slightly. Not too much, just enough to permit you to use maximum poundages in the exercise. Breathe deeply in while lowering the weights to the sides, and exhale when raising. Focus on the breath and stretch the rib cage and muscles! As you raise the weights, contract the muscles and breathe out.
5) Kindly note how in my chest exercises I am also taking advantage of another Weider principle . . . oh stop it already, Joe! No big thing here, just a little cheating by bending the arms . . . best give The Joe full credit for inventing all of this.
Start the exercise with a barbell held directly on the chest, close to chin, with the arms bent and the grip quite close. Now, raise the bar off the chest, lowering it back behind the head with arms bent at the same time.
Breathe in while lowering the weight behind the head and s-t-r-e-t-c-h the diaphragm and ribcage fully.
Breathe out while returning the weight to the starting position.
6) I now generally wind up my chest exercise routine with dips between the parallel bars. I perform them slowly and with concentration.
7) If time permits I will also perform a few sets of heavy bench presses. Then with my chest puffed full and thoroughly flushed I feel great and tackle the rest of my workout with enthusiasm.
Muscle Control.
While the exercises listed are those which I now follow in each workout, from time to time I do include other movements which I will mention briefly. Tensing and flexing the pectorals through muscle control and mental concentration is great for giving them height and making them extra clean cut.
Other Moves for the Development of the Chesty
The barbell press, while lying on an abdominal board with the head lower than the feet (decline press), will get at the pecs from another angle, as will flyes in this same position. Try these moves for something really new.
Hanging and stretching from a high bar will broaden the upper back. Hang for time at the end of your workout. Don't forget that a wide back helps make that massive chest measurement too.
This chest routine is advanced and should be used as a specialization routine only . . .
Enjoy Your Lifting!
INTRODUCTION
One of the most important secrets of bodybuilding which I learned while training under Joe Weider (BS) was the one which is called "flushing muscles." This is an exercise procedure which is a rather new advancement in bodybuilding and one which the Weider System has developed to a high degree of culture (both BS).
In America and in my home, England, many bodybuilders still follow the outmoded method of performing one exercise for one bodypart, and then going on to another part, and returning to the original section only after several exercises for other parts have been performed. The theory behind this exercise principle is that it is a good plan to let a part rest after performing a movement for it so that it will be fresh when it is again called on for physical performance.
The beginner needs to conserve his energy at first. However, after he has trained with weights for a while, his energy will increase tremendously. It is at such a time that he will find that the "flushing muscle" method [what this article is actually about] will give him that extra muscle stimulation if he is to make continued gains.
However, there are still many who know little about this method, so I will explain it. In "flushing muscles" the bodybuilder performs all the exercises for any one part, one right after the other, only pausing for a short rest between the sets of the same exercise, or the next exercise, until all the exercises in his program for the section have been performed. In other words, he will perform all of his arm exercises at one time, then all of his chest, all of his shoulder and so on.
The reason why this system works so phenomenally, and produces such extra muscle growth and power is easily understood. Each muscle of the body is . . .
okay . . . enough of the explanations you already understand. Let's say we just hop down to the training end of things:
These are the exercises "I" am currently following.
Except for the 20-rep squat (1 x 20), do 3 x 10 reps each.
1) Standing DB incline bench press
2) DB bent-arm pullover
3) Breathing squat
4) Breathing dumbbell flyes
5) Breathing bent-arm barbell pullover
6) Dips
7) Heavy bench press (occasionally)
7) Muscle control
9) Stretch
1) Standing Incline DB Bench Press.
I start off my chest program with the incline DB bench press. Hold the elbows well off to the sides for greater pectoral action.
2) DB Bent-arm Pullover.
One dumbbell, held by both hands. Take a deep (deeper!) breath and stretch that rib cage, bending the arms while doing so. Return to starting position, exhaling and straightening the arms.
3) 20-rep Breathing Squat.
Perform breathing squats with a moderately heavy weight on your back. All lifters are familiar with the squat. For the sake of clarity I will briefly explain the technique I use for breathing squats.
I brace my core and take the bar on my back. Next, I take three deep (deeper!) breaths between each rep. On the third breath, breathe in and hold the huge breath. Squat down, then come up and as you straighten your legs near the top, breathe out forcefully.
Do not breathe out in the hole as this is dangerous. Keep the breath in and the core tight, and once out of the hole you can breathe out as you finish extending the legs.
Perform 20 breathing squats in total. Towards the 10th to 15th rep, you may need to take 5 breaths, and even more as you approach 20 reps, but this is mostly necessary when performing very heavy sets. Since this version is being used for rib cage and chest development, the exercise should focus on breathing and expanding ("cracking open") the rib cage as you breathe, not on lifting the weight.
Use a weight that allows you to perform the breathing squat with the focus on heavy breathing. [What are sometimes referred to as "pee wee" breathing squats. Not "easy" if you're breathing hard enough over all the reps].
This is the key.
3) Breathing DB Flyes.
While still breathing heavily from the squats, perform bent arm dumbbell flyes on a flat bench. Start with the bells over your face, with arms straight. Lower the arms off to the sides and while doing so bend the elbows slightly. Not too much, just enough to permit you to use maximum poundages in the exercise. Breathe deeply in while lowering the weights to the sides, and exhale when raising. Focus on the breath and stretch the rib cage and muscles! As you raise the weights, contract the muscles and breathe out.
5) Kindly note how in my chest exercises I am also taking advantage of another Weider principle . . . oh stop it already, Joe! No big thing here, just a little cheating by bending the arms . . . best give The Joe full credit for inventing all of this.
Start the exercise with a barbell held directly on the chest, close to chin, with the arms bent and the grip quite close. Now, raise the bar off the chest, lowering it back behind the head with arms bent at the same time.
Breathe in while lowering the weight behind the head and s-t-r-e-t-c-h the diaphragm and ribcage fully.
Breathe out while returning the weight to the starting position.
6) I now generally wind up my chest exercise routine with dips between the parallel bars. I perform them slowly and with concentration.
7) If time permits I will also perform a few sets of heavy bench presses. Then with my chest puffed full and thoroughly flushed I feel great and tackle the rest of my workout with enthusiasm.
Muscle Control.
While the exercises listed are those which I now follow in each workout, from time to time I do include other movements which I will mention briefly. Tensing and flexing the pectorals through muscle control and mental concentration is great for giving them height and making them extra clean cut.
Other Moves for the Development of the Chesty
The barbell press, while lying on an abdominal board with the head lower than the feet (decline press), will get at the pecs from another angle, as will flyes in this same position. Try these moves for something really new.
Hanging and stretching from a high bar will broaden the upper back. Hang for time at the end of your workout. Don't forget that a wide back helps make that massive chest measurement too.
This chest routine is advanced and should be used as a specialization routine only . . .
This article is probably fake. Like all those that appeared in that magazine at the time, it had the classic tone of praise for the achievements of the Weider system, as if the rest of the world lived in the Stone Age and only he brought progress to the world. It is included here for historical reasons.
INTRODUCTION
One of the most important secrets of bodybuilding which I learned while training under Joe Weider was the one which is called "flushing muscles." This is an exercise procedure which is a rather new advancement in bodybuilding and one which the Weider System has developed to a high degree of culture.
In America and in my home, England, many bodybuilders still follow the outmoded method of performing one exercise for one bodypart, and then going on to another part, and returning to the original section only after several exercises for other parts have been performed. The theory behind this exercise principle is that it is a good plan to let a part rest after performing a movement for it so that it will be fresh when it is again called on for physical performance.
The beginner needs to conserve his energy at first. However, after he has trained with weights for a while, his energy will increase tremendously. It is at such a time that he will find that the "flushing muscle" method will give him that extra muscle stimulation if he is to make continued gains.
However, there are still many who know little about this method, so I will explain it. In "flushing muscles" the bodybuilder performs all the exercises for any one part, one right after the other, only pausing for a short rest between the sets of the same exercise, or the next exercise, until all the exercises in his program for the section have been performed. In other words, he will perform all of his arm exercises at one time, then all of his chest, all of his shoulder and so on.
These are the exercises I am currently following.
Except for the 20-rep squat (1 x 20), do 3 x 10 reps each.
1) Standing DB incline bench press
2) DB bent-arm pullover
3) Breathing squat
4) Breathing dumbbell flyes
5) Breathing bent-arm barbell pullover
6) Dips
7) Heavy bench press (occasionally)
7) Muscle control
9) Stretch
1) Standing Incline DB Bench Press.
I start off my chest program with the incline DB bench press. Hold the elbows well off to the sides for greater pectoral action.
2) DB Bent-arm Pullover.
One dumbbell, held by both hands. Take a deep (deeper!) breath and stretch that rib cage, bending the arms while doing so. Return to starting position, exhaling and straightening the arms.
3) 20-rep Breathing Squat.
Perform breathing squats with a moderately heavy weight on your back. All lifters are familiar with the squat. For the sake of clarity I will briefly explain the technique I use for breathing squats.
I brace my core and take the bar on my back. Next, I take three deep (deeper!) breaths between each rep. On the third breath, breathe in and hold the huge breath. Squat down, then come up and as you straighten your legs near the top, breathe out forcefully.
Do not breathe out in the hole as this is dangerous. Keep the breath in and the core tight, and once out of the hole you can breathe out as you finish extending the legs.
Perform 20 breathing squats in total. Towards the 10th to 15th rep, you may need to take 5 breaths, and even more as you approach 20 reps, but this is mostly necessary when performing very heavy sets. Since this version is being used for rib cage and chest development, the exercise should focus on breathing and expanding ("cracking open") the rib cage as you breathe, not on lifting the weight.
Use a weight that allows you to perform the breathing squat with the focus on heavy breathing. [What are sometimes referred to as "pee wee" breathing squats. Not "easy" if you're breathing hard enough over all the reps].
This is the key.
3) Breathing DB Flyes.
While still breathing heavily from the squats, perform bent arm dumbbell flyes on a flat bench. Start with the bells over your face, with arms straight. Lower the arms off to the sides and while doing so bend the elbows slightly. Not too much, just enough to permit you to use maximum poundages in the exercise. Breathe deeply in while lowering the weights to the sides, and exhale when raising. Focus on the breath and stretch the rib cage and muscles! As you raise the weights, contract the muscles and breathe out.
5) Kindly note how in my chest exercises I am also taking advantage of another Weider principle: cheating by bending the arms.
Start the exercise with a barbell held directly on the chest, close to chin, with the arms bent and the grip quite close. Now, raise the bar off the chest, lowering it back behind the head with arms bent at the same time.
Breathe in while lowering the weight behind the head and s-t-r-e-t-c-h the diaphragm and ribcage fully.
Breathe out while returning the weight to the starting position.
6) I now generally wind up my chest exercise routine with dips between the parallel bars. I perform them slowly and with concentration.
7) If time permits I will also perform a few sets of heavy bench presses. Then with my chest puffed full and thoroughly flushed I feel great and tackle the rest of my workout with enthusiasm.
Muscle Control. While the exercises listed are those which I now follow in each workout, from time to time I do include other movements which I will mention briefly. Tensing and flexing the pectorals through muscle control and mental concentration is great for giving them height and making them extra clean cut.
Other Moves for the Development of the Chesty
The barbell press, while lying on an abdominal board with the head lower than the feet (decline press), will get at the pecs from another angle, as will flyes in this same position. Try these moves for something really new.
Hanging and stretching from a high bar will broaden the upper back. Hang for time at the end of your workout. Don't forget that a wide back helps make that massive chest measurement too.
This chest routine is advanced and should be used as a specialization routine only.
INTRODUCTION
One of the most important secrets of bodybuilding which I learned while training under Joe Weider (BS) was the one which is called "flushing muscles." This is an exercise procedure which is a rather new advancement in bodybuilding and one which the Weider System has developed to a high degree of culture (both BS).
In America and in my home, England, many bodybuilders still follow the outmoded method of performing one exercise for one bodypart, and then going on to another part, and returning to the original section only after several exercises for other parts have been performed. The theory behind this exercise principle is that it is a good plan to let a part rest after performing a movement for it so that it will be fresh when it is again called on for physical performance.
The beginner needs to conserve his energy at first. However, after he has trained with weights for a while, his energy will increase tremendously. It is at such a time that he will find that the "flushing muscle" method [what this article is actually about] will give him that extra muscle stimulation if he is to make continued gains.
However, there are still many who know little about this method, so I will explain it. In "flushing muscles" the bodybuilder performs all the exercises for any one part, one right after the other, only pausing for a short rest between the sets of the same exercise, or the next exercise, until all the exercises in his program for the section have been performed. In other words, he will perform all of his arm exercises at one time, then all of his chest, all of his shoulder and so on.
The reason why this system works so phenomenally, and produces such extra muscle growth and power is easily understood. Each muscle of the body is . . .
okay . . . enough of the explanations you already understand. Let's say we just hop down to the training end of things:
These are the exercises "I" am currently following.
Except for the 20-rep squat (1 x 20), do 3 x 10 reps each.
1) Standing DB incline bench press
2) DB bent-arm pullover
3) Breathing squat
4) Breathing dumbbell flyes
5) Breathing bent-arm barbell pullover
6) Dips
7) Heavy bench press (occasionally)
7) Muscle control
9) Stretch
1) Standing Incline DB Bench Press.
I start off my chest program with the incline DB bench press. Hold the elbows well off to the sides for greater pectoral action.
2) DB Bent-arm Pullover.
One dumbbell, held by both hands. Take a deep (deeper!) breath and stretch that rib cage, bending the arms while doing so. Return to starting position, exhaling and straightening the arms.
3) 20-rep Breathing Squat.
Perform breathing squats with a moderately heavy weight on your back. All lifters are familiar with the squat. For the sake of clarity I will briefly explain the technique I use for breathing squats.
I brace my core and take the bar on my back. Next, I take three deep (deeper!) breaths between each rep. On the third breath, breathe in and hold the huge breath. Squat down, then come up and as you straighten your legs near the top, breathe out forcefully.
Do not breathe out in the hole as this is dangerous. Keep the breath in and the core tight, and once out of the hole you can breathe out as you finish extending the legs.
Perform 20 breathing squats in total. Towards the 10th to 15th rep, you may need to take 5 breaths, and even more as you approach 20 reps, but this is mostly necessary when performing very heavy sets. Since this version is being used for rib cage and chest development, the exercise should focus on breathing and expanding ("cracking open") the rib cage as you breathe, not on lifting the weight.
Use a weight that allows you to perform the breathing squat with the focus on heavy breathing. [What are sometimes referred to as "pee wee" breathing squats. Not "easy" if you're breathing hard enough over all the reps].
This is the key.
3) Breathing DB Flyes.
While still breathing heavily from the squats, perform bent arm dumbbell flyes on a flat bench. Start with the bells over your face, with arms straight. Lower the arms off to the sides and while doing so bend the elbows slightly. Not too much, just enough to permit you to use maximum poundages in the exercise. Breathe deeply in while lowering the weights to the sides, and exhale when raising. Focus on the breath and stretch the rib cage and muscles! As you raise the weights, contract the muscles and breathe out.
5) Kindly note how in my chest exercises I am also taking advantage of another Weider principle . . . oh stop it already, Joe! No big thing here, just a little cheating by bending the arms . . . best give The Joe full credit for inventing all of this.
Start the exercise with a barbell held directly on the chest, close to chin, with the arms bent and the grip quite close. Now, raise the bar off the chest, lowering it back behind the head with arms bent at the same time.
Breathe in while lowering the weight behind the head and s-t-r-e-t-c-h the diaphragm and ribcage fully.
Breathe out while returning the weight to the starting position.
6) I now generally wind up my chest exercise routine with dips between the parallel bars. I perform them slowly and with concentration.
7) If time permits I will also perform a few sets of heavy bench presses. Then with my chest puffed full and thoroughly flushed I feel great and tackle the rest of my workout with enthusiasm.
Muscle Control. While the exercises listed are those which I now follow in each workout, from time to time I do include other movements which I will mention briefly. Tensing and flexing the pectorals through muscle control and mental concentration is great for giving them height and making them extra clean cut.
Other Moves for the Development of the Chesty
The barbell press, while lying on an abdominal board with the head lower than the feet (decline press), will get at the pecs from another angle, as will flyes in this same position. Try these moves for something really new.
Hanging and stretching from a high bar will broaden the upper back. Hang for time at the end of your workout. Don't forget that a wide back helps make that massive chest measurement too.
This chest routine is advanced and should be used as a specialization routine only . . .
Enjoy Your Lifting!
INTRODUCTION
One of the most important secrets of bodybuilding which I learned while training under Joe Weider (BS) was the one which is called "flushing muscles." This is an exercise procedure which is a rather new advancement in bodybuilding and one which the Weider System has developed to a high degree of culture (both BS).
In America and in my home, England, many bodybuilders still follow the outmoded method of performing one exercise for one bodypart, and then going on to another part, and returning to the original section only after several exercises for other parts have been performed. The theory behind this exercise principle is that it is a good plan to let a part rest after performing a movement for it so that it will be fresh when it is again called on for physical performance.
The beginner needs to conserve his energy at first. However, after he has trained with weights for a while, his energy will increase tremendously. It is at such a time that he will find that the "flushing muscle" method [what this article is actually about] will give him that extra muscle stimulation if he is to make continued gains.
However, there are still many who know little about this method, so I will explain it. In "flushing muscles" the bodybuilder performs all the exercises for any one part, one right after the other, only pausing for a short rest between the sets of the same exercise, or the next exercise, until all the exercises in his program for the section have been performed. In other words, he will perform all of his arm exercises at one time, then all of his chest, all of his shoulder and so on.
The reason why this system works so phenomenally, and produces such extra muscle growth and power is easily understood. Each muscle of the body is . . .
okay . . . enough of the explanations you already understand. Let's say we just hop down to the training end of things:
These are the exercises "I" am currently following.
Except for the 20-rep squat (1 x 20), do 3 x 10 reps each.
1) Standing DB incline bench press
2) DB bent-arm pullover
3) Breathing squat
4) Breathing dumbbell flyes
5) Breathing bent-arm barbell pullover
6) Dips
7) Heavy bench press (occasionally)
7) Muscle control
9) Stretch
1) Standing Incline DB Bench Press.
I start off my chest program with the incline DB bench press. Hold the elbows well off to the sides for greater pectoral action.
2) DB Bent-arm Pullover.
One dumbbell, held by both hands. Take a deep (deeper!) breath and stretch that rib cage, bending the arms while doing so. Return to starting position, exhaling and straightening the arms.
3) 20-rep Breathing Squat.
Perform breathing squats with a moderately heavy weight on your back. All lifters are familiar with the squat. For the sake of clarity I will briefly explain the technique I use for breathing squats.
I brace my core and take the bar on my back. Next, I take three deep (deeper!) breaths between each rep. On the third breath, breathe in and hold the huge breath. Squat down, then come up and as you straighten your legs near the top, breathe out forcefully.
Do not breathe out in the hole as this is dangerous. Keep the breath in and the core tight, and once out of the hole you can breathe out as you finish extending the legs.
Perform 20 breathing squats in total. Towards the 10th to 15th rep, you may need to take 5 breaths, and even more as you approach 20 reps, but this is mostly necessary when performing very heavy sets. Since this version is being used for rib cage and chest development, the exercise should focus on breathing and expanding ("cracking open") the rib cage as you breathe, not on lifting the weight.
Use a weight that allows you to perform the breathing squat with the focus on heavy breathing. [What are sometimes referred to as "pee wee" breathing squats. Not "easy" if you're breathing hard enough over all the reps].
This is the key.
3) Breathing DB Flyes.
While still breathing heavily from the squats, perform bent arm dumbbell flyes on a flat bench. Start with the bells over your face, with arms straight. Lower the arms off to the sides and while doing so bend the elbows slightly. Not too much, just enough to permit you to use maximum poundages in the exercise. Breathe deeply in while lowering the weights to the sides, and exhale when raising. Focus on the breath and stretch the rib cage and muscles! As you raise the weights, contract the muscles and breathe out.
5) Kindly note how in my chest exercises I am also taking advantage of another Weider principle . . . oh stop it already, Joe! No big thing here, just a little cheating by bending the arms . . . best give The Joe full credit for inventing all of this.
Start the exercise with a barbell held directly on the chest, close to chin, with the arms bent and the grip quite close. Now, raise the bar off the chest, lowering it back behind the head with arms bent at the same time.
Breathe in while lowering the weight behind the head and s-t-r-e-t-c-h the diaphragm and ribcage fully.
Breathe out while returning the weight to the starting position.
6) I now generally wind up my chest exercise routine with dips between the parallel bars. I perform them slowly and with concentration.
7) If time permits I will also perform a few sets of heavy bench presses. Then with my chest puffed full and thoroughly flushed I feel great and tackle the rest of my workout with enthusiasm.
Muscle Control. While the exercises listed are those which I now follow in each workout, from time to time I do include other movements which I will mention briefly. Tensing and flexing the pectorals through muscle control and mental concentration is great for giving them height and making them extra clean cut.
Other Moves for the Development of the Chesty
The barbell press, while lying on an abdominal board with the head lower than the feet (decline press), will get at the pecs from another angle, as will flyes in this same position. Try these moves for something really new.
Hanging and stretching from a high bar will broaden the upper back. Hang for time at the end of your workout. Don't forget that a wide back helps make that massive chest measurement too.
This chest routine is advanced and should be used as a specialization routine only . . .