Fitness Tips

Advanced Chest/Back Training

Advanced Chest/Back Training

Building a 500 pound bench press requires the right training approach to achieve the goal without causing injuries. Dr. Eric Serrano MD implements specialized exercises and protocols for patients to increase strength and performance while improving body composition. Dr. Serrano helps patients understand the training effort necessary to maximize success with a quality over quantity approach. Over the years we have encountered many trainees that think they are training hard, but in actuality have fallen into a comfort zone that does not push their limits. Taking 4 to 6 GCX10 30 minutes before training increases peak power and rep capacity while creating razor sharp mental focus without stimulants. The videos within this article represent a very high level of effort during a relatively short workout which serves as a strategic contrast to prior training phases.

 

Advanced Chest/Back Training

Fixing the weaknesses found during a trainee assessment are a top priority for Dr. Eric Serrano MD when building a training plan. Dr. Serrano sought to increase Lat strength to help stabilize during bench pressing work while reducing internal rotation of the shoulders to prevent bicep tendon pain that typically runs through the front of the shoulder. This particular training session did not include any pressing with the bar as that skill is already very well developed. Correcting weaknesses and taking a break from the bar will translate into bigger bench pressing weight loads during subsequent training phases.

Reduce muscle soreness and mental fatigue with the 100% MR pre and post training. Dr. Eric Serrano MD formulated the 100% MR including a scientifically engineered blend of amino acids which get rid of muscle soreness while keeping the nervous system primed for peaked performance. The harder you train, the greater the need for recovery acceleration of the muscles and the nervous system in order to support peak performance. Combining the Muscle Synthesis Powder with the 100% MR into the same drink improves body composition by providing the perfect ratios of free from amino acids muscles need to grow within a matter of seconds.

Total Set Durations

Take into account the strategic pauses and band resistance adding tremendous challenge which is necessary to break into new levels of muscle growth, strength and power. The extended set durations require tremendous effort and mental focus. 4 to 6 GCX10 30 minutes before the Advanced Chest/Back Training sessions will increase peak power and strength endurance while promoting razor sharp mental focus without stimulants. Dr. Serrano carefully calibrated the high dosage of ATP, Glycine, Alpha GPC and Lactoferrin within the GCX10 to help clients push through exercise induced discomfort with proper form. It is best to start with a sub maximal load for a couple of warm up sets to perfect the form and execution. Aim to increase the load incrementally with proper form over the course of a six week training block.

Improve bar speed with band resisted push ups which apply a tremendous amount of tension on top of each rep. Peak strength endurance is necessary to maintain excellent speed out of the hole for this movement throughout a cluster 6 pause execution. 4 to 6 GCX10 30 minutes before a training session has a huge impact on trainees seeking to improve peak power and sustain the high level of performance throughout a challenging training session without stimulants.

Stripping the Weight Load

Cluster 6 Pause sets with special executions such as a mid point pause are extremely challenging in nature. Reduce the weight load before form breaks down so that the full set can be completed. Over the course of a 6 week training phase trainees should aim to increase the weight loads gradually with a focus on proper form and execution as the top priorities.

30 minutes before Advanced Chest/Back Training start sipping on:

3 to 4 scoops of 100% MR combined with 3 to 4 scoops of Muscle Synthesis Powder with water

4 to 6 GCX10 Rapid Physique and Performance Enhancer capsules

Immediately following training

3 to 4 scoops of 100% MR combined with 3 to 4 scoops of Muscle Synthesis Powder with water and 1-2 tablespoons of raw honey.

         
ExerciseSetsRepsRest
A1.Lat Pull Down Top Pause(3-4)Cluster 6 Pause90
A2.Mid Point Pause DB Shoulder Press(3-4)Cluster 6 Pause90
B1. Band Push Up Top Pause(3-4)Cluster 6 Pause90
B2. Isometric Band Lat Contraction(3-4)Cluster 6 Pause90