Training

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Chest training according to IFBB Pro Fouad Abiad.

Fouad gives us a step by step of the who, what and how with his warm ups, exercise selection, back off sets, the machines he prefers and how he intensifies his sets.

Fouad talks heavily on injury prevention when it comes to over stretching and preventing strains and pulls to the biceps and shoulder joints. With the smith machine bench presses he gives the reasoning of having the advantage of a more stable press eliminating certain aspects that might limit fully hitting the chest.

Check out the full workout and if you like how detailed Fouad got here let us know so we can reach out to him and to spread some more knowledge.

Hoss Chest Training with Fouad Abiad

A solid foundation is essential for growth. Training principles serve as that foundation for elite lifters and bodybuilders alike.

In this chest training video, Samir Troudi explains several principles he delivers on every single workout. Samir mentions "mechanical overload" which is geared towards heavy weights and a rep range between 6-10 "muscle fiber damage" which consists of high rep and high amount of exercises and then "metabolic stress" such as occlusion training.

_"So basically I try to mix these three principles to try to get all the benefits out of them and stimulate hypertrophy (muscle growth)."

Samir's tip is to go as heavy as possible with perfect form and then when you approach your top sets and plateauing out then he recommends incorporating the other techniques to tax every for of muscle fiber and every stimulus possible to accomplish growth in strength and muscle size.

Samir Troudi's Training Principles

What does it take to be the best in your field? Answer: A LOT.

You can throw work ethic, motivation and drive out of this conversation because at the pro ranks EVERYONE has that. This is where attention to detail and being proactive on discovering any edge you can have over the competition.

Here in this chest training session, Joe Mackey links up with therapist Eugene Torrence again. They utilize training to properly hit the "smaller muscles" of the whole pectoral muscle complex namely the pec minor.

Then they utilize a stimulus machine to really over load the contractile fibers of the whole chest.

_"It's like a double whammy. You're fighting the weight of the exercise and the current at the same time."

Joe Mackey is preparing for his 2020 competitive season at the Tampa pro which should be ultra competitive since it is one of the few qualifiers for this years Olympia. Given this fact of the Tampa pro being full of ultra competitive and a hungry crop of pro bodybuilders Joe is definitely doing his due diligence in edging out everyone possible.

Chest Development of a Pro Bodybuilder

Bernardo Costa is quickly building a reputation with the GASP, Better Bodies and Destination as the thinking man when it comes to his approach and logic to programming, exercises and execution.

\Here he is joined again by Shane Post who is preparing for the IFBB North American championships where he will compete in both bodybuilding and classic physique to earn his pro card and turn 2020 into a badass year given the circumstances. Side note is to always frame everything to your advantage...

In this particular training session, Bernardo and Shane pick apart biceps and triceps training.

_"Even though we are training biceps and triceps which are smaller muscle groups, we still have to choose exercises to hit from every angle possible for proper stimulus and ultimately growth."

The workout focuses on hitting both heads of the biceps and all three heads of the triceps by manipulating the angles and the elbow and supination vs pronation of the hand.

Alternating dumbbell curls: 3 sets x 10-12 reps (intentional supination and forward elbow movement at the top of each rep)

Rope pushdowns: 3 sets x 10-12 reps (intentional pronation at the end of each rep)

Cable high curls: 3 sets x 10-12 reps (curl all the way behind the head)

Overhead cable extensions: 3 sets x 10-12 reps (try to keep the elbows close together at the end of each rep - emphasize stretch)

Dumbbell lying triceps extensions: 3 sets x 10-12 reps (keep elbows in and slightly forward to keep tension on the triceps)

Stay tuned and subscribe for more in depth training and contest coverage with Bernardo and Shane.

Biceps and Triceps Logic with Bernardo Costa & Shane Post

Joe Mackey is roughly 12 days out in this chest training session with Jon Irizarry and is running on fumes in an effort to get as fat free as possible moving into the last week before the much anticipated Tampa pro.

Even with being a week out the training and mindset is still laser focused with Jon and Joe. Top set strength is still there so Joe is still pushing some impressive weights with "every rep being perfect".

Joe Mackey has a huge presence on stage just from the fact that he has such freaky proportions. Jon and Joe presentation on the pro level has to be flawless so they are making sure conditioning is there to be able to execute all the mandatory things to highlight Mackey's physique to the best of his ability.

Joe Mackey heads to Tampa on Wednesday to link up with Hunter Labrada and Bryan Troianello. Stay tuned as we bring you non stop coverage leading up and during the Tampa pro.

Chest Training with Joe Mackey 1 Week Out from Tampa Pro 

Jonathan Irizarry is well on his way to totally annihilating 500lbs.

_"The intentionality is there. The weight is moving fast. We are perfecting form and the explosiveness we need."

In this workout Josh increases the top set weight of 420lbs by 3 reps with a pause and increases the superset of bench + seal row from 6 sets to 8 sets. Dead bench increases as well. The weighted dips was supposed to be at 100lbs added weight but wasn't available so went to 110lb this week. Jon and Josh wrap up the workout with the floor dumbbell flys and floor dumbbell triceps extensions.

Stay tuned for workout 3 and then a de-load week right after.

Big Bench Program - Episode 3 Second Workout

It is Keone Pearson's first day at the GASP homepage aka Destination Dallas. Hector Mendoza and Keone drove in from Tennessee and Atlanta respectively and hit the ground running with a tour from GASP CEO Michael Johansson.

"We have a lot of diversity here and the camaraderie is second to none."

Hunter Labrada is also in town for a special feature with Muscle and Strength and is able to get in on some of the Keone and Hector vibes for some training partner photo ops. Hunter and Keone have very different training styles and will be linking up together in the next days pull session.

Keone admittedly doesn't count reps. "I just go... and on to the next."

Keone's style of training is a bit more explosive/ballistic compared to Hunter's. Each individual style works for them. Check out Keone and Hectors first day in Dallas and the full push workout with Keone and stay tuned for non stop training and NO COMPROMISE content.

Epic Chest Session with Keone Pearson

IFBB's newest pro Martin Fitzwater and ultra hungry & yoked Brett Wilkin blast off with Armbrust Pro Gym owner Dylan Armbrust all the way to Destination for several epic days at the GASP and Better Bodies HQ with Hunter Labrada, Bryan Troianello, GASP CEO Michael Johansson and the team.

Unlike the title suggests its not really a v.s kind of an experience (although the competitiveness in the gym is very present) but more of a "bodybuilding kumbaya" like Hunter Labrada called it.

It took 12 hours to drive to Dallas. Thankfully Dylan drove most of the way and allowed the guys to sleep to ensure a proper push day with Hunter Labrada.

We will feature a whole training cycle which is push, pull, arms and leg training with Bryan Troianello making his way up to Dallas again for arms and legs.

This is only day one and it is a very rough cut, all inclusive episode featuring the Denver crew's AirBnB, a gnarly push session with Hunter, and a feast at Michael Johansson's house again.

Denver Bodybuilders v.s Texas Bodybuilders- Martin Fitzwater, Brett Wilkin & Hunter Labrada

One of the main lessons of bodybuilding is that when the going gets tough you keep going and pushing forward to finish what you start no matter what!

, late 2019 and 2020 has been riddled with trials and tribulations. It goes without saying that the ultra low point in 2020 was when he lost best friend and training partner Luke Sandow.

One thing he did to counter the effects of these uncontrollable circumstances was to focus on getting healthy and competing again.

One of the things that Ben relied on to get through the loss of Luke and getting his body right to finish his prep and compete at the NPC Texas State was his stellar support system. The like minded and disciplined individuals in his circle like Hunter Labrada, Bryan Troianello, Brett Wilkin Martin Fitzwater admittedly was huge in contributing to Ben pushing forward to his finish line. Donnice Christian, Ben's wife also plays a pivotal role in contributing to keeping Ben accountable. "I could not have done this without her support."

Check out the full video and how Ben explains the ups and downs and relying on discipline and the mental strength that is built from following through with goals.

Bodybuilding Lesson: Finish What You Start - Ben Chow

The only constant in life is change and the constant for growth is to remain hungry.

Johnnie Jackson links up with Brian Cage for biceps and triceps training after a posing and training seminar at Destination.

Brian Cage is a 265lb pro wrestler who is a "dying breed" when it comes to packing on the muscle and still retaining the agility and athleticism to do crazy shit in the ring. Brian was on town for a wrestling event and Johnnie said lets catch an arm workout and here we go.

With pro bodybuilding and pro wrestling being super competitive and anything worth achieving, in general, having a multitude of people grabbing up opportunities left and right, Brian explains;

Armed For Growth - Johnnie Jackson and Pro Wrestler Brian Cage Train Arms

No wasted effort. That pretty much sums up the aim of this chest session with 

Jeremy Potvin and Guy Cisternino are both preparing for the 2020 Mr. Olympia. Jeremy is making a competitive return to the men's physique stage and Guy Cisternino is returning to the 212 Olympia stage after winning the Niagara Pro late last year. Both made the trip to Destination for an epic week of training, dinners, product feedback and GASP and Better Bodies planning for the upcoming IRON WORLD TOUR - Vegas.

Mr. Olympia Chest Training with Guy Cisternino and Jeremy Potvin

Workout 4 in Josh Bryant's and Jonathan Irizarry's 12 week bench press series is in the books and surprisingly they went for a new goal.

Jonathan was progressing really fast and Josh decided to load up the bench with 500lbs after the programmed weight of 455lbs for 2 paused reps went up faster than a (insert Josh quote).

Jonathan smoked 500, 515 and 530 in an effort for Josh Bryant to recognize the limiting factor when it comes to how Jonathan benches.

After this workout Josh has decided that the triceps will be more of the limiting factor for Jonathan and plans to adjust the training accordingly.

"We want to push it as far as possible in this 12 week series," says Josh. Stay tuned and download the program at the end of the series.