Omega's Chest Workout

[bigdave2628]

Thanks guys. I have been doing the omega chest routine for 2 weeks know, and have been going up on weight every workout and no more soreness. Did it yesterday and finished up with 360lbs on the incline & 110lbs DB for my last set. can't wait till thursday.

 

[sopac]

Bump

I figured I'd chime in on Omega's program. I'm finishing up my second round with the program and I don't think I'll ever look back. I've been doing a contest with one of my friends because he is a firm believer of his lifting routine. Basically its just a contest of who gains the most muscle in a 3 month period. So its been 2 months and I've definitely gained more mass than him. I highly recommend this program to everyone.

 

[anabolic12]

The $375.00 is that a one time fee? Your not talking about $375.00 a month, are you?

 

[OMEGA]

one time

 

[OMEGA]

Bump

I figured I'd chime in on Omega's program. I'm finishing up my second round with the program and I don't think I'll ever look back. I've been doing a contest with one of my friends because he is a firm believer of his lifting routine. Basically its just a contest of who gains the most muscle in a 3 month period. So its been 2 months and I've definitely gained more mass than him. I highly recommend this program to everyone.

Awesome and thankyou

 

[anabolic12]

Is there somewhere we can go to be furnished w/ what we get for the $375.00.. And are there any before/after pictures other than the first test subject when this was brought forward for the first time?

 

[OMEGA]

have faith Join

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

 

[ajaygill]

i live in canada can i still join. b/c ur products are banned their, so how would i try them out?

 

[desmond]

i live in canada can i still join. b/c ur products are banned their, so how would i try them out?

I live in Australia, and am part of the O program. I have only been on it officially for 5 weeks (I think anyway)

I only have positive things to say about it. It has been really good for me because I now feel I have mastered the mind/muscle connection, and am fully able to work all muscle groups. Previously, some muscle groups for me responded and some (compeletely) did not.

You don't really need the supps. I'm sure they help but its not essential. I only use creatine and glutamine, and of course whey.

Of course healthy food is essential too.

My diet hasn't been spot on either - the perils of all the parties in an Australian summer. Still I'm very pleased with the progress.

Regarding the routine, I can't give much away, but there are aspects of the leg routine that are very demanding. Objectively the other bodypart routines are very demanding (in terms of lactic acid pain, etc), but compared to the leg routine they are less challenging.

So far I think its worth the money for sure - indeed, the knowledge you learn can be applied forever after

 

[ajaygill]

u wnana give me an example of the routine lol

 

[desmond]

u wnana give me an example of the routine lol

well the chest workout is the example Omega has given (although its not exactly the same). Obviously, any question of this nature must be directed to Omega

 

[OMEGA]

Desmond = one the best learners we ever had

 

[SCREW]

hey after a few months of the chest routine has anybody then tried to do flat barbell bench?

how much did you improve on the flat barbell bench on this routine?

 

[OMEGA]

You should noticed a dramatic improvement in Power

All i ask if you ease into benching again for the first 2 weeks to make sure the body adapts
to the movement again and well as soft tissues in that new plane of movement

THEN and only then Go for it and when you do Vwaalla NEW POWER

 

[carsonpex]

Yes your body weight is too much and you should not worried about it .
you should take fresh, healthy complete food not eat high calories food
properly take yoga and some regular exercises must support you for your
weight loss mission.
or you can find some more interesting ideas here
www.markpatrickmedia.com for that you just visit this website .
i assure you will get your answer very soon.

 

[sweed]

I don't visit this forums much. But his chest workout (and back and legs) is awesome! brutal and self inflicting torture to say the least Gotta love it!

 

[ajaygill]

I don't visit this forums much. But his chest workout (and back and legs) is awesome! brutal and self inflicting torture to say the least Gotta love it!

theres a back and legs workout to hook me up

 

[sweed]

Haha yes of course. It is all covered in the Omega Project. You pay, you play. you don't, you won't! haha.
sig up for the January class. mucho worth it!

 

[GetCrunK]

OMEGA, i dont know if you've covered this but when you say 6th set is the heaviest what about the 7th set? do we do the same weight even though 6th set is 8reps to failure? or do we drop the weight to the second heaviest?

I tried the workout on Thursday just to get a feel for it..Used a humble amount of weight. Tomorrow im gonna go balls to the wall with it and report back.. VERY good pump my first workout. Expecting good things.


PS: I remember you saying you might come out with an e-book. Any word on that?

 

[iggy]

omega's leg workout is godly.

 

[trauck1506]

I was wondering what the strength gains are like on Omega's system? No one seems to talk about it that much, even though i know you mostly see gains in muscle mass.

 

[iggy]

check out this bro.

 

[trauck1506]

So is it basically modified HIT work, but i mean i don't want anyone giving anything away? I've seen 90lb strength gains on my max all around in 3 months off of a hardcore HIT workout before i knew what HIT was, and people on here said it was to much volume when i started it. Also as far as strength gains go is that for high reps or your 1 rep max? I figure if it's as good as everyone says it is ill probably try and join as soon as I plateau and get some extra cash which will probably be the time after next that is if he is still doing it.

Thanks for the replies!

 

[sopac]

So is it basically modified HIT work, but i mean i don't want anyone giving anything away? I've seen 90lb strength gains on my max all around in 3 months off of a hardcore HIT workout before i knew what HIT was, and people on here said it was to much volume when i started it. Also as far as strength gains go is that for high reps or your 1 rep max? I figure if it's as good as everyone says it is ill probably try and join as soon as I plateau and get some extra cash which will probably be the time after next that is if he is still doing it.

Thanks for the replies!

You definitely get stronger from his program, its worth the money if you are dedicated and follow everything he says.

 

[sweed]

if you are going for strength and not size then I don't know. But doing his program helped my chest grow big time in a short period of time (not on cycle). I don't care about the weight any more, and plus less weight= less injuries. But this regimend is suppose to help strength as well. I don't care to experiment with it tho as of now, maybe later. seriously 50 lbs incline db presses (his way) are heavy! thats after doing 120+ db presses from before.

 

[OMEGA]

Sweed EXACTLY

 

[needfasp3ed]

God I wish I had the money for something like this. I've been trying to find a trainer to give me a workout like this for years.

 

[GoHard24]

So what split would you advise if your hitting chest twice a week?

Thanks!

 

[OMEGA]

God I wish I had the money for something like this. I've been trying to find a trainer to give me a workout like this for years.

if your student in school would be happy to offer a considerable discount ( assuming your over the age of 18)

 

[OMEGA]

So what split would you advise if your hitting chest twice a week?

Thanks!

the one we shared and possibly one other Machine and cable based workout

~5 sets Flat Machine Press
~3-5 sets Incline DB press
~3 Sets Cable flys ( normal position focus on the bottom 1/2 range of motion ONLY)

All last sets to FAILURE under a 2 second up and down cadence

 

[sweed]

Omega = great guy and awesome trainer!!

 

[Mass Insanity]

Read this the other day tried the chest work out just to change things up.. Liked it!! I've been moving through all of my work outs with short rest times in between.. the 45 sec rest time is about perfect. Really helps fatigue my muscule group until I reach failure.

 

[keasbey]

its been awhile since it was posted any of your guys stuck with it and able to share results?

 

[gkp041455]

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

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 do 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.....

This routine is a classic case of over training.


George Pragovich
Cancer Recovery and Fitness Specialist
Trainer of Personal Trainers
[email protected]

 

[desmond]

This routine is a classic case of over training.


George Pragovich
Cancer Recovery and Fitness Specialist
Trainer of Personal Trainers
[email protected]

Have u tried it?

Doing it, it is NOT overtraining at all.

Given the lifting style is not explosive and the rep range (the shortest set still takes about 35-40 seconds), there is less stress on joints and shoulders, and your body adapts to it quite nicely in a couple of weeks, and begins to recover from it quite well. I'm not aware of anyone who has tried it complaining of over training on this.

 

[OMEGA]

it says he is a trainer of personal trainers though~?~?~

 

[sweed]

I guess gaining lbm and loosing fat at the same time is overtraining? sign me up for overtraining! Oh wait I already did!haha
Def the best workouts I have ever had!

 

[mus1cjunk1e]

I guess gaining lbm and loosing fat at the same time is overtraining? sign me up for overtraining! Oh wait I already did!haha
Def the best workouts I have ever had!

EXACTLY!

In my experience doing this as part of my routine in the Omega Project it is NOT over training.

 

[keasbey]

well im currently implementing it in my routine exactly how its stated.. ill be running it for 2 1/2 more months.. im hoping to have some good results for you guys

 

[desmond]

well im currently implementing it in my routine exactly how its stated.. ill be running it for 2 1/2 more months.. im hoping to have some good results for you guys

Well good luck. Mind muscle connection is CRUCIAL on this routine.

 

[sopac]

good shit

 

[Grieves]

quick question.
pushups...better to warm up...cool down?
do them on chest days? or on rest days? everyday?

 

[OMEGA]

quick question.
pushups...better to warm up...cool down?
do them on chest days? or on rest days? everyday?

best as a "burn out" AFTER a chest workout

do them as SLOW as possible
say 2 second up 2 second down
and NO body momentum used
2-3 sets should suffice
neutral hand positions
not too wide not too narrow

 

[kyle000]

so do i do the incline press and the flat flys twice a week 7 sets? are they the only 2 excercises to do?

 

[trauck1506]

I just started reading through this again and clicked on Omegas link and was reading that testimonial that said Ryan X gained 37 lbs. of muscle and lost 14 lbs. of fat in 2 months!?!?! How much did that dude weigh to begin with because that sounds a little far fetched. I'm not saying it didn't happen happen, but if I could do that I think I would go sell some belongings to pay for it.

 

[OMEGA]

actually the Ryan x thing was the one I dont know where that quote came from

I can vouche for ALL other quotes

 

[OMEGA]

so do i do the incline press and the flat flys twice a week 7 sets? are they the only 2 excercises to do?

twice a week and yes only those 2 for the first 8 weeks

 

[the_alcatraz]

This is def. legit. You WILL be impressed with the results....OMEGA is the real deal!

 

[captainahole]

Well I gave it a run. My chest was an issue and with a competing next weekend I thought I'd give it a run for the two months prior. I was totally amazed with the results.

 

[Burpees]

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

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 Flyes 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~

That's it? Do this for 6 weeks? I can't get my titties to grow for the life of me, then again I hate doing chest work. The only two chest movements I like are incline dumbbell press and flyes..but i don't do them like this. I'll start next week and keep you posted bro.

 

[OMEGA]

Yes you can do it up to 3 months till you need to change up to the next level

it will make the most stubborn pecs respond and the rest will be history when you graduate to more advanced rotuines

 

[jr101]

omega do you know any great workouts for arms?

 

[OMEGA]

 

[dmc777]

Any pics of you around here Omega? I'm curious....unless you're a final fantasy character in your avatar lol.

 

[OMEGA]

no

 

[stevennevets]

When basing a split around this what bodyparts do you think would best supplement along with this chest workout? I'm guessing shoulders would already be too fried? What about triceps, and biceps?



Also what do you think of doing this once a week but having the second chest day be a more typical looking chest day with focus being around heavy pressing?


If you have an ideal example(s) split that incorporates 2 of these chest workouts please post it.

 

[rh0iue]

lol nvm

 

[rh0iue]

lol...ignore the nvm


well im am gonna be giving this a try today (im hitting up the gym finnaly after a break for a week) ill be doing this chest wo followed by tris

ill let you know it feels. btw...wheres the benching?

 

[rh0iue]

well...i started off, and the first 2 sets i was like, wow i feel like a pansy with these low weights in my hands and didnt feel anything, thinking this,"OMEGA WO" was a waste. Then by the 4th or 5th set it kicked in, and REALLY kicked in. with the amount of set, i was putting up just a little bit under what everyone else was, so i didnt feel like a pansy.

I think by the next time i do this workout (on thursday) my form will be better. Doing ONLY 2 different execrises made me think this would be a waste. however, when I finished chest, my chest felt amazing

cant wait to get the money for his whole wo!

 

[ricco561]

When basing a split around this what bodyparts do you think would best supplement along with this chest workout? I'm guessing shoulders would already be too fried? What about triceps, and biceps?



Also what do you think of doing this once a week but having the second chest day be a more typical looking chest day with focus being around heavy pressing?


If you have an ideal example(s) split that incorporates 2 of these chest workouts please post it.

Same type of question.
I'm doing:
Day 1 chest/Quads
Day 2 Bi's/Tri's
Day 3 shoulders/Back
Day 4 chest/Hams/calves

 

[sw1ss-beatz]

Hey this looks really great... one question im fairly weak i bench like 145lb max lol... will i still benefit from this workout or i should do something more "basic"... just with all the results people are getting it sounds really exciting lol and im eager to try it out for a few months!! my chest is tiny as you would imagine haha

 

[marcu_s]

any updates?

 

[sw1ss-beatz]

..........bump
??

 

[SaiBoT]

..........bump
??

If you want better pecs yes. But @ first you'll have trouble getting those many reps and you'll feel it mostly on forearms, tris and shoulders, once you get the mind-muscle connection on you'll be able to fully target your chest muscle. Do it for 12 weeks. Keep all other bodyparts training sessions @ once a week.

 

[sw1ss-beatz]

Thanks for posting will dO!

 

[marcu_s]

regarding the OMEGA chest workout, how do u guys plan your delt training?
u train them in the sam day or...?

and does anyone have any updates...is it worth trying?!

 

[OMEGA]

regarding the OMEGA chest workout, how do u guys plan your delt training?
u train them in the sam day or...?

and does anyone have any updates...is it worth trying?!

do Smith Machine Military presses after the flys

 

[marcu_s]

do Smith Machine Military presses after the flys

but what should the total sets be when doing shoulders not to get overtrained?

 

[OMEGA]

do 3 sets

1 light, 1 Med, 1 between 7-10 reps till failure

this is applicable only to the routine in this thread for chest

 

[SaiBoT]

regarding the OMEGA chest workout, how do u guys plan your delt training?
u train them in the sam day or...?

and does anyone have any updates...is it worth trying?!

That's easy!

Monday Chest tris and bis

Tuesday Legs

Wednesday Rest

Thursday Chest and Shoulders

Friday Back

Weekend rest

Of course it works great! Oh and i have no affiliation with Omega...

 

[marcu_s]

That's easy!

Monday Chest tris and bis

Tuesday Legs

Wednesday Rest

Thursday Chest and Shoulders

Friday Back

Weekend rest

Of course it works great! Oh and i have no affiliation with Omega...

how many sets do u do when doing shoulders?
i mean, i hear only great stuff about OMEGA but doing only 3 sets for shoulders as he suggested, it seem nothing...

plz dont be ofended omega, not meaning to do that..

 

[SaiBoT]

how many sets do u do when doing shoulders?
i mean, i hear only great stuff about OMEGA but doing only 3 sets for shoulders as he suggested, it seem nothing...

plz dont be ofended omega, not meaning to do that..

I do 2 exercises without the first 25 reps set for each one of them.

SEATED BB SHOULDER PRESS (or Smith machine)

1x20
1x15
1x12
1x10
1x8
1x12

LATERAL RAISES

1x20
1x15
1x12
1x10
1x8
1x12

You have to understand that the front delt already takes a beating while doing the chest work.

 

[goin on 4T]

Yeah it does I am still doing the pamphlet after 9 or months and it still kicks my but! My shoulders feel like they are going to fall off!

 

[ricco561]

I do 2 exercises without the first 25 reps set for each one of them.

SEATED BB SHOULDER PRESS (or Smith machine)

1x20
1x15
1x12
1x10
1x8
1x12

LATERAL RAISES

1x20
1x15
1x12
1x10
1x8
1x12

You have to understand that the front delt already takes a beating while doing the chest work.

Do you do this on both chest days?
What does your breakdown look like?

 

[SaiBoT]

Do you do this on both chest days?
What does your breakdown look like?

No, you are trying to focus your attention here on the chest only, so on monday you would do chest, tris and bis and on thursday you would do chest and shoulders, otherwise it's too much.

Check a few posts back and you'll see the breakdown.

 

[OMEGA]

That's easy!

Monday Chest tris and bis

Tuesday Legs

Wednesday Rest

Thursday Chest and Shoulders

Friday Back

Weekend rest

Of course it works great! Oh and i have no affiliation with Omega...

you have a very good eye and head on your shoulders

that is a NICE routine Sai

 

[SaiBoT]

you have a very good eye and head on your shoulders

that is a NICE routine Sai

Thank you bro! Can i use your post as my signature?

 

[OMEGA]

Yeah it does I am still doing the pamphlet after 9 or months and it still kicks my but! My shoulders feel like they are going to fall off!

Sweet!

Yes its a classic routine in that it should theoretically give the athlete 75% of the development they need Inury free and feelign GREAT.

 

[OMEGA]

Yes Sir you may

Add in Light to moderate deads on Leg day to make that routine perfect

should give your back some "peripheral" or secondary stimulation which will benifit you the day you hit back

 

[OMEGA]

up

pamphlet coming back soon gentlemen

and a womens version coming too

 

[SaiBoT]

up

pamphlet coming back soon gentlemen

and a womens version coming too

Awesome!!!

 

[OMEGA]

check this video out

Look at the chest workout they did :

~ constant tension,
~ DB presses first ( using barbell after as a burn out
~ Flys second ( using barbell after as a burn out

~

YouTube - ChestJune26

 

[OMEGA]

The Womans version will be co-authored by the actual athlete and she is a genetic gift and hard worker

oh and sooo pretty

 

[sweed]

Love the chest workouts!
Did mine today from the good ol Omega Project workout from last year. upper chest growing a little and filling in. more detail in triceps. shoulders poppin out! ahh love it!

had someone asking me about the workouts today why I am doing it like I am doing it. noticed I've been growing

 

[goin on 4T]

Most guys at my gym look at me and wonder I cant lift heavy and when the ask me I tell them to try high rep lifts with a short as hell rest period and see were they end up. LOL
I love the omega pamphlet, BUT I WANT THE OMEGA PROJECT! PLEASE>>>

 

[sweed]

Most guys at my gym look at me and wonder I cant lift heavy and when the ask me I tell them to try high rep lifts with a short as hell rest period and see were they end up. LOL
I love the omega pamphlet, BUT I WANT THE OMEGA PROJECT! PLEASE>>>

Yes , the looks are priceless

 

[NBAfan#21]

Can someone give me an idea on how to increase the weight by 10% if the lowest increment in dumbells is 5lbs and our max set is 55lbs?

 

[OMEGA]

Magnetic counter weights if you have them

other wise round up

 

[OMEGA]

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.

 

[oklahoma86]

Whats the difference between what you get with the pamphlet and the project? Is it better to get the pamphlet, then do the project when you finish a couple months on that?

 

[OMEGA]

Pamphlet = the fundamentals of the methods and also core workouts that will give you core mass and endurance

The Full Project would take that core and amplify it with a much more sophisticated approach which requires teamwork

 

[wootoom]

Its a very good routine

 

[OMEGA]

thanks

 

[JoeyDnuts]

I'll have to look into that work out. Is it brutal on the rotator?

 

[OMEGA]

I'll have to look into that work out. Is it brutal on the rotator?

not at all , just dont do DB flys every workout, sub something else

 

[the_alcatraz]

I ran it for 8 weeks...it's a good routine to switch things up.

 

[OMEGA]

thanks ;0

ps looking huge Alc

 

[the_alcatraz]

thanks ;0

ps looking huge Alc

wait till I post my new pictures bro

 

[OMEGA]

right on

looking forward to them

 

[JohnRambo]

So how would this routine transfer to other musclegroups? Thinking of giving it a try but transfering it to ex. wheighted chins, bicep/tricep, shoulders, squats and deads plus one support excercise per group ass well.