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Omega's Chest Workout

IrishHandGrenade

IrishHandGrenade

New member
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.
 
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.
 
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 said:
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:)
Click to expand...


Sweet! Just wanted to make sure I was doing it right before I continued.
 
:artist:
----------------
:artist:
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.....
 
Last edited:
OMEGA said:
:artist:


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
Click to expand...

This is such an entirely different world than the one I lift in that I can't even comment. Do bodybuilders actually experience muscle growth from sets involving 20-25 reps???
 
OMEGA said:
:artist:


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~
Click to expand...

Due to the low inclination and not going beyond paralell its all a matter of time untill the pecs take over the delts. It makes no sense to me why most trainees i know do more than 3 exercises even get to do 5 systematically when they can go intense and grow w just two or three exercises at least while they aren't advanced builders.
 
it works great. my chest has always been my weak point and even though it still is, Omega's routine has helped it start to catch up.

btw-nice thing about the Omega Project is he changes things around for specific person. My chest routine wasn't exactly like the one he posted, but pretty close.
 
Strange, i just did this yesterday too for the first time.

I definitely went about 10lbs too light on the presses. I wasn't at failure during the sets that indicated i should be but nevertheless my chest has never been so pumped without my arms being equally hit.

Lately i've been doing a lot of weighted dips on chest day and my tris get so pumped it screws with my chest load.

This was an excellent reprieve. I'm going to continue with this workout for the 6-8 weeks suggested.

Thanks omega.
 
IrishHandGrenade said:
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.
Click to expand...
The same was happening to me.
Today was the third day, so we'll see what happens.
 
204 reps...sounds like you'd get a good pump for sure. Probably pretty sore too. I'd imagine one would still be fairly sore by the second chest workout, doing this twice a week.

I should try this as an experiment, since I am currently on an extended break from my heavy lifting phases, and am just in the gym maintaining right now.

OMEGA, it seems most of your trainees are people who make some small size gains, but mostly seem to lose bodyfat and appear more shredded. Doing this workout twice a week would surely maintain a constant "pump" of blood in the muscle, which goes along with your "illusion" factor that you stress. Not to mention that "shredded" usually makes one "look" bigger, though their weight doesn't tell the same tale. Again, "illusion"...right?

I am curious as to whether you've had any trainees that have come to you and said, "I want to be the biggest mf'er on stage." Ever have a trainee sitting at 200, and you've taken him to 250? Or 220 and you've got him at 285 now?
 
ceo said:
I am curious as to whether you've had any trainees that have come to you and said, "I want to be the biggest mf'er on stage." Ever have a trainee sitting at 200, and you've taken him to 250? Or 220 and you've got him at 285 now?
Click to expand...

+1

I'm interested in knowing the answer to that as well...
 
ceo said:
OMEGA, it seems most of your trainees are people who make some small size gains, but mostly seem to lose bodyfat and appear more shredded. Doing this workout twice a week would surely maintain a constant "pump" of blood in the muscle, which goes along with your "illusion" factor that you stress. Not to mention that "shredded" usually makes one "look" bigger, though their weight doesn't tell the same tale. Again, "illusion"...right?

I am curious as to whether you've had any trainees that have come to you and said, "I want to be the biggest mf'er on stage." Ever have a trainee sitting at 200, and you've taken him to 250? Or 220 and you've got him at 285 now?
Click to expand...

i started at around 170-175lbs and 13-14%bf, now i'm 180-185lb depending on the time of day and 7%bf. i'd say that is a def difference in weight in the short amount of time i've been working with him. Starting off i told him my goals were to only get 195-200lbs under 10%bf and i would almost guarantee i am that by the end of this year naturally.
 
mwm5 said:
i started at around 170-175lbs and 13-14%bf, now i'm 180-185lb depending on the time of day and 7%bf. i'd say that is a def difference in weight in the short amount of time i've been working with him. Starting off i told him my goals were to only get 195-200lbs under 10%bf and i would almost guarantee i am that by the end of this year naturally.
Click to expand...

You're one of the examples I was citing...not one I was asking about.
 
dude seriously if that progress is all natty, gaining that much muscle while leaning out that much in such a short period of time....

i really find that hard to believe.

if it's true. i'm fucking ridiculously impressed.

i mean counting the bf loss you gained about 20 pounds of muscle.
 
10001110101 said:
dude seriously if that progress is all natty, gaining that much muscle while leaning out that much in such a short period of time....

i really find that hard to believe.

if it's true. i'm fucking ridiculously impressed.

.
Click to expand...
\

Its too bad its true:artist:

And there are others.........

MW's work ethic was and is stellar, and those that have that WIN.
 
10001110101 said:
dude seriously if that progress is all natty, gaining that much muscle while leaning out that much in such a short period of time....

i really find that hard to believe.

if it's true. i'm fucking ridiculously impressed.

i mean counting the bf loss you gained about 20 pounds of muscle.
Click to expand...

100% natty and legit. i'm willing, if someone else is willing to pay, to take any kind of test to prove it as well.
 
mwm's progress is 100% proof how much more important diet and training are over drugs

this mofo should be a sticky for all the noobs that show up looking for the easy way out

awesome work mwm and OMEGA!!
 
I would like to see his head in his avatar.
Being on the internet for as long as I have, just been conditioned to call bs until proven true.
 
I've done this routine which is very similar I played with omegas and came up settled on this through trial an error

Low incline bench press 7 sets light to heavy last 3 sets to positive failure.

Flat dumbell flyes 3 sets light to heavy failure on the last

Incline dumbell flyes 3 sets light to heavy failure on last

Cable crossovers 4 sets last 2 to failure light to heavy

an insanely intense workout i do chest and tri's my shoulders are not capable of anything after that lot lol

and oh my god what a difference im seeing in a month iv got serations which i never never had a nice solid split developing and a much fuller chest everybodys commenting on it.

respect to omega someone who clearly knows what theyre talking about id just like to say thanks iv never enjoyed a workout so much, great to really feel your achieving isnt it. :)
 
MichaelScott said:
on this omega program how many hours a day does one need to invest in working out, etc?
Click to expand...

i'm in and out tops 1hr 15min and that is with a training partner, so i could easily be under 1hr by myself.
 
where can i find this omega workout? Do I have to be a platinum member? I'm only 17. I have been working out for 2 years and have seen some significant gains in my arms and some on my outer chest. Omega...do you just have a chest routine or do you have a full body routine too?? THANKS FOR ANY RESPONSES
 
Uprising said:
I

and oh my god what a difference im seeing in a month iv got serations which i never never had a nice solid split developing and a much fuller chest everybodys commenting on it.

respect to omega someone who clearly knows what theyre talking about id just like to say thanks iv never enjoyed a workout so much, great to really feel your achieving isnt it. :)
Click to expand...


Thankyou:)

I design things based on EACH individual and feel I can truly pull something off for them that well them
that will set them apart FOREVER from all others.

I JUST NEED 2 things

TRUST
WILL to DO

thats it :artist:
 
enigma4dub said:
is there some sort of guarantee? because i would bet the house that this type of training would not improve my physique.
Click to expand...


then take a PASS then Sir

If already dont believe (no offense meant by me)
 
enigma4dub said:
is there some sort of guarantee? because i would bet the house that this type of training would not improve my physique.
Click to expand...

the proof has been shown in many different people that have done the project. you can't argue past results
 
enigma4dub said:
the question was what can he do for ME?
Click to expand...

u'd have to get with him and let him know what your goals are.
 
~There are Strategies to HIT everybody part and MAKE it develop at will

~There is also an Elegant way to do this ALWAYS.....
 
I tried this chest workout. I think I set the weights too low for the bench, and too high for the flies, but it seemed really good. Look forward to see how sore I am tomorrow.

BTW, also tried the same progression (i.e., reps/weights) for front squat. OMG. Took a lot of courage
 
Heya bro..I use your AMP02 religiously..pls shoot me a pm regarding the makeup of your omega workout regarding all bodyparts and rep ranges..didnt serge nebret endorse high reps during his hey day..can a bodybuilder actually get huge off of high reps medium weight vs low reps heavy weight depending on their genetic makeup regarding muscle fibers and such..thnks bro..currently on a cycle of propionate 125mg eod..deca 300mg ew..and tren acetate 75mg eod..and dbol 25mg ed..just to give you an idea..much obliged bro.
 
Medicman669 said:
Heya bro..I use your AMP02 religiously..pls shoot me a pm regarding the makeup of your omega workout regarding all bodyparts and rep ranges..didnt serge nebret endorse high reps during his hey day..can a bodybuilder actually get huge off of high reps medium weight vs low reps heavy weight depending on their genetic makeup regarding muscle fibers and such..thnks bro..currently on a cycle of propionate 125mg eod..deca 300mg ew..and tren acetate 75mg eod..and dbol 25mg ed..just to give you an idea..much obliged bro.
Click to expand...

You gotta pay for that stuff. :)
 
Im interested but will this work for someone who has a high bf%? im 6"1' 262lbs. no idea on the bf% though, has to be over 20%
 
Fat Loss is a Separate Issue from HyperTrophy
So it should work Despite the stage of Your Metabolism.
 
Omega, how much money shuold one have invested after paying the $375? I know that costs the coaching part of it, but what about supps/food?
 
Hello:)

Costco should not cost more then $50 a week if you do it right

Supps= $100 a month ( and you can get all your stuff at any local store)
 
OMEGA said:
:)

~Try to adjust the bench LOW enough so you can still see your self in the Mirror
Pan to second: 7-16 THAT the form:)
http://www.youtube.com/watch?v=330zACU0b6E&feature=related

Keep Elbows in a pressing position though

~ Flys I am not going to lie Sir, it will take 2-3 workouts to Nail these BUT when you do you got them and will CLEARLY understand the effects :)
Click to expand...

Omega,

do you have a video, or clip like the one above to show the form for the flys?
 
Basikstylz said:
Omega,

do you have a video, or clip like the one above to show the form for the flys?
Click to expand...


This is Pretty Good:
http://www.youtube.com/watch?v=7D0DqEsohNM

BUT he goes too Fast on the Positive Part ( the flexing) and almost over looks that part Totally.

Thats the Part that Will Shape and engorge the muscle with Blood Volume.

His Negative ( the lowering of the weight is Very good)

I tried to find a better vid but could not.
 
OMEGA said:
Hello:)

Costco should not cost more then $50 a week if you do it right

Supps= $100 a month ( and you can get all your stuff at any local store)
Click to expand...


Cool, thanks omega. Check your PM's please
 
Muhahaha im into the second week of it! Still going strong! I'll give it two more weeks and i'll post some pics up


YEAAAAAAAAAAAAAAAAAAAAAAH BUDDY!
 
Seattleite said:
This is such an entirely different world than the one I lift in that I can't even comment. Do bodybuilders actually experience muscle growth from sets involving 20-25 reps???
Click to expand...


Yes.......but only as part of the composite of the whole system together
 
How often do you do the "omega" projects?


I'd love to get in on that, but don't think this round is gonna work for me :(
 
OMEGA ygm bro
 
Hey Omega. If I only have a bench that does flat and 45% (no low incline setting), is it ok to do the db presses at the flat position or does that defeat the purpose of the workout in some way?
 
Yes it would defeat the movement

On your Bench Put 2 45 plats on the floor and the seat base on top of it, that will shift it enough to the favored position
 
OMEGA said:
Yes it would defeat the movement

On your Bench Put 2 45 plats on the floor and the seat base on top of it, that will shift it enough to the favored position
Click to expand...
Ahhh I never even thought of doing that! I was about to weld on another metal piece in the 30 degree position or something haha. Thanks.
 
Did the routine last night and OMG my titties hurt! Best pump i have EVER achieved in my chest!
Cant wait to see how bad DOMS is tomorrow.
Im going to continue for 6 to 8 weeks but just how often?
You say twice a week so seriously every third to fourth day or?
 
OMEGA said:
2 times a week ie- Mon % THurs

Enjoy the soreness :)
Click to expand...

Question bro...you seem like a very knowledge brother, but is twice a week for the routine too much?? I only work my Chest ( well all body parts) 1 day a week...I try to give plenty of time for recovery, plus I slaughter my muscles with forced reps and negatives..I have one more week left in my current training cycle and was thinking of trying your routine...trying to loss fat and build muscle..just doesn't seem like I would have enough time to recover...

Current training:

Chest Shoulders and triceps: Mondays
Cardio and Abs: Tuesdays
Back and Biceps: Wednesdays
Cardio and Kendo: Thursday, sometimes throughs in yoga for good measure.
Off: Friday ( I've never missed one of my daughters games..last year in HS and she's the Captain of her Cheerleading squad..GO WOLFPACK!!!)
Saturday: Legs, abs light cardio as warm up
Sunday: Cardio, Kendo, Musō Shinden ryū..


by the way LOVE lipoflame and Amp02, it has helped my workouts 100%!!!!
 
NO NOT for CHEST especially for Chest, just make sure you dont go heavy on any shoulder Work during this time
 
I notice that my pecs actually recover faster than any other bodypart. Anyway I think hiiting a bodypart every 4th better 5th day it's optimal while you are young and providing you take care of diet and rest. Nevertheless delt work should be kept under limit as it stays envolved during pecs, triceps and some back work...
 
Big dave, I'm on the omega program, and can tell you (without giving anything improper away) that yes you adjust, and you will not be over trained doing chest twice per week. In fact I feel like I'm recovering after 4 weeks REALLY well for the next workout. Like any new training regime, there is an adjustment period where the soreness at first is greatest
 
desmond said:
Big dave, I'm on the omega program, and can tell you (without giving anything improper away) that yes you adjust, and you will not be over trained doing chest twice per week. In fact I feel like I'm recovering after 4 weeks REALLY well for the next workout. Like any new training regime, there is an adjustment period where the soreness at first is greatest
Click to expand...




:coffee::artist::)
 
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