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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.
 
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:)
 
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:


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~
 
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.
 
the_alcatraz said:
are you serious?

Great fuckin improvement bro.
Click to expand...


yea......not gonna lie, i hardly believe it myself.
 
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.
 
Awesome.

Omega: Do you always have people stop at "parallel" when doing DB presses (ie, incline, flat bench, decline)?

R1
 
DaveTSI said:
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!!
Click to expand...
word to your mother
 
keasbey said:
how are u guys incorperating these into ur other routines? doing a 4 day a week
Click to expand...

centy said:
Good question
Click to expand...

i do what is pretty much a three day split with days off arranged in there accordingly
 
mwm5 said:
before1.jpg
Click to expand...


Grrr...nothing more irritating than seeing a guy with half my waistline and double the muscles on his upper body. J/K- Great job man! I want Omega to adopt me :friends:
 
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...

Sweet, thanks for sharing! I'm on it like...eh...I dunno now.
 
OMEGA said:
More On the FORM:

For Incline

~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 , 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...

I knew you'll use the Yates vid! Works like a charm :artist:
 
ryno9000 said:
Omega...are YOU Dorian Yates?
Click to expand...


um NO

But I do love his form on Certain Lifts.

He really Does Tris and Chest with precision as well as Delts.

Logical ideas

There are some other guys less popular that have GREAT ideas and methods too.
 
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