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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Jessie.

  • He's back.

  • I know you've been waiting for him.

  • Today we want to cover the chest.

  • So we've had our Hard Gainer Edition, and our Hard Gainer Series here.

  • Today it's about exercise tips when you're training your chest.

  • Particularly as a hard gainer and this guy is starting tohe's getting over the moniker

  • now.

  • He's actually starting to become a gainer.

  • As you can, too.

  • But today I want to show you some of those tips you can apply when you're training your

  • chest that's going to help you out, all right?

  • We're going to break it down to three parts.

  • The first place we're starting is the pullup bar.

  • Okay, yes, I said pullup bar because again, we're following suit with what we talked about

  • before regarding hard gainers.

  • One of your biggest problems is going to always be activation.

  • Remember the first time you ever did a dumbbell bench press, or a barbell bench press.

  • You didn't even know where the weight is in space.

  • You're doing your dumbbells and they're kind of floating around.

  • JESSIE: Right.

  • JEFF: People tell you to bring them up together and you never really hit them in the same

  • spot.

  • That's a proprioception issue.

  • But there's also a muscle awareness issue and one of the key points, whenever you're

  • going to pressand we're going to have to press if we're going to build your chest

  • is you've got to be able to press with the chest and not the shoulders.

  • We cover this in a video for our more advanced guys and as you can see it's integral to what

  • we do in this.

  • It's very important that you start now.

  • So what I had Jessie do, and what I recommend you do is starting with some scap pulls on

  • a pull up bar.

  • On chest day, believe it or not, and just basically try to do a pullup without moving

  • his arms.

  • Without bending his arms.

  • He gets up there and holds it for a couple seconds.

  • The point here is we're trying to activate his lower traps, get to the ability to be

  • able to control the scapula, pull it down and hold it there.

  • I'll show you why it's important in a second.

  • A couple more.

  • So I'd have him do a couple sets of this.

  • Six, seven, eight of them, held for a couple seconds each.

  • Now come on down.

  • We talked about how you want to ingrain it with what you're actually going to do and

  • that's with actually pressing.

  • So when we press, what we do wrong a lot of times as hard gainers, is we press and we

  • lead with our shoulder, and we let our arm do the pressing.

  • So let's show what that looks like.

  • As we press the arms are doing the pressing, especially as you're trying to use heavier

  • weights than you should.

  • You're pressing and letting your arm lead the way.

  • That's not what you want to do.

  • You want to let your chest lead the way.

  • So the arms have to stay back.

  • The only way the arms can stay back, the shoulders can stay back, is by having an awareness of

  • those muscles on the backside that you just hopefully woke up a little bit and made aware

  • that they're going to need to work.

  • JESSIE: Scap pull downs.

  • JEFF: Exactly.

  • So now let's see with those scap pull downs.

  • So here, you press out and you lead with the chest.

  • So this is doing the contraction, this is staying back.

  • Okay, so pressing that way.

  • In as hard as you can, press.

  • There you go.

  • So I have him do some presses standing up in the air, just like that.

  • You can see, even his posture is improving because we're working on these things.

  • Now we take it over to the bench press.

  • Okay, so the bench press.

  • It's not an exercise that you want to avoid at any level.

  • Especially as a hard gainer because it's going to help you to start building more of that

  • size.

  • But you've got to do one thing for me, Jessie.

  • You've got to do one thing for me, too.

  • You've been doing one thing for me and that is, you've got to get over the small plate

  • phobia.

  • See, there's nothing worse than heading to the gym and then getting ready to bench press

  • and then all you can do is this: on the end of the bar.

  • Because you'd do anything to have people be able to see that big, 45 pounder on the outside

  • so that even that girl is staring at you at the other side of the gym, at least she sees

  • 145.

  • She could imagine that there's two, or three stacked on the inside of it, but you just

  • want to get to the point where you can do the bigger plates.

  • The biggest mistake is people doing that and not being able tothey're monkey fucking

  • the plates and the bar and they can't get any good reps out.

  • You're defeating the entire purpose and that's why your chest isn't growing.

  • So you have to start with a weight that you can control.

  • But there is a way that you can incorporate heavier weights.

  • It's actually going to be necessary for neurologically waking up your muscles a little bit to help

  • them feel more comfortable and confident in handling heavier weights.

  • So what we do is we take the pins and we set them up high.

  • I'm not concerned about depth, I'm not concerned about anything.

  • What I want to do here is get a weight here that I'm going to adjust by 20% from what

  • Jessie's going to work with.

  • So if he's working with 115 what we'll do is we'll get him up to 135 – again, a weight

  • that he's not going to try to lift because he's not going to be able to do it so well

  • since he's just starting out.

  • But instead what I want him to do is get comfortable with the weight in his hands.

  • A touch up.

  • So we get in here and all I want him to do is un-rack it.

  • So for a few times he's just going to un-rack and get it up over his chest.

  • He adheres to the same principles of the chest, just up nice, holds it for a couple seconds,

  • brings it back down.

  • Again, a weight that he's not necessarily comfortable repping out with.

  • Do another one.

  • He starts to feel more confident with the weight.

  • Okay, put it down.

  • Now after doing a couple of the un-pinnings here, now what he has to do is do one set.

  • And I don't care howagain, with the pins nice, and high – I don't care how

  • many reps he winds up doing.

  • When he winds up failing, he comfortably is going to come down to the pins.

  • Eccentrically feel the weight all the way down.

  • Get comfortable feeling what that weight feels like.

  • Come on down.

  • So now he's going to lift up, gets in position here.

  • Go ahead.

  • And press up.

  • There you go.

  • Nice.

  • All the way.

  • Down slow.

  • There.

  • Okay, press, press, press.

  • Down slow.

  • Good.

  • So that's all he has to do.

  • Do a rep, or two, or whatever it is to feel comfortable with that weight and then we're

  • going to go into his working weight.

  • So now what I do is take his working weight, which is now instantly going to feel lighter

  • because neurologically he's commanded the weight that was heavier, he's convinced himself

  • that he can handle it.

  • Maybe he's not capable of handling it for full sets of reps, but from a confidence standpoint

  • he can handle it.

  • So now we get in here and now we do our working sets with this weight, which he could be in

  • the six to eight rep range.

  • We're trying to build strength here.

  • But it's a weight now that's 20% less than what he just did and neurologically he turned

  • himself on.

  • That's it.

  • I won't make you do the whole set.

  • Just one more.

  • It even feels a bit light fromgo ahead, come on uplike the same way that a baseball

  • player who would swing a donut on the end of a baseball bat would then go to the baseball

  • bat itself and he neurologically turned that on.

  • All right, we've got one more step here.

  • Again, critical for getting hard gainers to start unlocking more size.

  • Okay, last thing.

  • Now we're on a dip.

  • Now what we want to make sure that you know how to do, and we could do this easily with

  • the dip, is not just train to failure, but to learn how to take and train through failure.

  • We talked about that.

  • Again, as a hard gainer we tend to not understand what our true limits are and that usually

  • holds u back.

  • So on this exercise we can train him to failure, and then through failure by just using a band.

  • You can put a physio ball, push it inside this captain's chair setup.

  • But you just take a band, you press it down here, and you let it hand right in front of

  • you.

  • Now what Jessie's going to do, he's going to dip and then as soon as he reaches failure,

  • where he would normally jump off the bar we're going to teach him there's more that you can

  • do.

  • There's a drop set that you can do.

  • You can actually extend failure.

  • Take it to failure again via this band assisted dip.

  • JESSIE: So just putting my knees on there.

  • JEFF: Just put your knees on there.

  • So go ahead.

  • We're going to keep them behind the band at first.

  • Okay, adhering to all the proper principles of the dip.