Omega's Chest Workout

[IrishHandGrenade]

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.

 

[Omegasox]

It's funny, I did the same thing yesterday. My delts took a pounding too for the first 7 sets of presses. The flies weren't nearly as bad, but I think I started too light.

 

[OMEGA]

Give in another 2 workouts and your chest will take the load vs the Deltoids

Your body is just getting a feel for the new regiment

 

[pappad]

I can say that I have done this workout twice now and what a difference! My chest lacks because of my arm injury which has prevented me from going heavy at all. Well this range of motion and set configuration allows me to fatigue the muscle with less weight!

I was actually sore in my pecs for the first time in a while! I am doing the routine on Mon & Thur and I can already tell it's working.

JUST DO IT!!!

 

[OMEGA]

Yay!

 

[IrishHandGrenade]

Give in another 2 workouts and your chest will take the load vs the Deltoids

Your body is just getting a feel for the new regiment

Sweet! Just wanted to make sure I was doing it right before I continued.

 

[bigdave2628]

What is Omega's chest workout?

 

[automaticj5]

What is Omega's chest workout?

for some reason I am gonna guess we arent lucky enough to see this free of charge anyway..

 

[OMEGA]

----------------

The Workout Plus the Nuances of the Movements:


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~


----------------

To Serious People who read this thread:

Hi

I am OMEGA
Please if any of you are TRULY serious

Sign up here:

http://www.elitefitness.com/reports/omega/

Next class starts in less then 4 weeks.

I promise if you follow everything blindly ( Trust )you will get all you need and MORE.

You only need 2 things to get all you want and MORE

~Trust
~Will to DO.

thats it

~There are Strategies to HIT everybody part and MAKE it develop at will

~There is also an Elegant way to do this ALWAYS.....

 

[bigdave2628]

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