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Ever wonder why Guy Cisternino can eat muffins before training? He throws every exercise with volume (3-4 sets) and heavy weight at every muscle group. Eat big and train big seems to work with Guy's physique. Decide for yourself.

Incline Hammer Press: 2 warm up sets, 3 work sets x 10-12 reps

(stop every rep and press from the bottom starting position).

Flat Hammer Press: (pyramid up in weight) 4 sets x 10-12 reps.

Decline Dumbbell Press: (pyramid up in weight) 4 sets x 10-12 reps.

Cable or Machine Flys: (pyramid up in weight) 4 sets x 10-12 reps.

Incline Dumbbell Champagnes: (not shown) 3 sets x 15 reps. Hold 2 dumbbells together (palms facing each other). Press up with a hard flex on the pecs each rep.

Protect your wrists when pressing, check out the 

Real & Raw: Chest with Guy Cisternino

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GASP Accessories are developed with function for the no compromise athlete in mind.

The GASP Power Elbow Sleeves provide support and warmth for the elbow joints during your heaviest lifts. They can help to increase performance regardless if you specialize in bench press, military pressing, accessory movements, strongman or other professional sports that requires extra support of tendons and muscles.

The usage of a quality elbow support can help to alleviate pain and reduce inflammation associated with tendonitis as it stabilizes and applies adequate pressure on muscles and tendons.

Compared to traditional wrapping these GASP Power Elbow

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training. They are easy to slide on and off.

GASP Power Elbow Sleeves

We have the one and only Ed Brown out of Austin, Texas visiting ...destination Dallas, Texas for some back training and new GASP product photos. Kill two birds with one stone kind of a thing.

Having a raw bench press of over 500lb. and some notable deadlifting strength, Ed is no stranger to some legit pulling and pushing training as evidenced by his thickness and density which parlays into his standing as a legitimate competitive bodybuilder.

Here he gives some great pointers for beginner and advanced lifters with execution advice and exercise selection. From prison t-bar rows where you touch the floor with the weights to weighted chins with chains, all can be used to build a thick, wide and real world functionally powerful back.

Check out his training here and pay attention to the accessories he utilizes to get the job done safely. Straps and lifting belt are a mainstay in most of his training.

Real & Raw: Heavy Back Training with Ed Brown

More in Iron World Tour

Traveling the world we find common denominators in all of our community. This is what the Iron World Tour is all about.

Stand out, be different. Know what you have to do and then go after it 110%.

All of the above transfers to success in the gym as well as out and fosters environments, mentalities and lifestyles that crush negativity, barriers and limiting factors.

UK, Denmark and Sweden is just a glimpse. A potent glimpse. The Iron World Tour is 24/7 365 days a year. Stay tuned. NO COMPROMISES!

Work Ethics Meets Passion and No Compromises

More in Training

The shortest distance between 2 points is a straight line. The shortest distance between our goals and where we are now is a path full of trials, set backs, attention to detail, hard ass work, diligence and CONSISTENCY! There are no shortcuts, no magic pill. The only secret weapon you have is your will to make it happen and the mind power to believe in yourself and ignore any outside influence trying to convince you that its not possible.

Check out this arm training video with Branch Warren, Johnnie Jackson and Matt Lehr.

No Shortcuts

When you push and want 100% from YOURSELF during training, these are just some of the things that go through your head:

If you are lucky enough to have training partners like Branch Warren, Guy Cisternino or Shaun Clarida you don't have to have these thoughts in your head because they are being shouted at you.

You all liked the REAL and RAW back training at IronWorks Gothenburg so here is a set for set and rep for rep workout with the same 3-man rotation. Branch Warren, Guy Cisternino and Shaun Clarida. High volume, high weight, fast pace. Life is good!

Real & Raw: Chest Training

"This year's Olympia, now that I'm already qualified I have the whole year off now. I mean this is something I have never done before in my career. I've never had a full year off to prepare for just one show. Who knows what I am going to look like this year. My eyes are set on the prize and my goal is to WIN the Olympia this year. And people call me delusional, but guess what, these are the same people that said I would never turn pro, I would never win a pro show, I'd never make it to the Olympia. So you're telling me that I would never win the Olympia? Keep saying that I'm going to make it happen!"

Making it count on the road. We went from London to Copenhagen to Malmö, Halmstad and finally Stockholm. 100% THE WHOLE WAY!

100% All The Way - with Branch, Guy, and Shaun

Derek Lunsford finished 2nd in the 212 Mr. Olympia last year. Joe Robinson is a super heavyweight bodybuilder chipping away at earning pro status in the IFBB. Both have alpha personalities and have built their physiques through grit and hard ass work. They link up for an off-season, heavy leg workout here at ...destination Dallas.

Being that Derek and Joe both love training in there respective ways, Derek has adopted a very controlled execution vs Joe - a heavy and "til' the wheels fall off" execution. Here they merge the two forms to achieve a super efficient but also "fun" workout.

Derek explains the different thought processes he has adopted behind all of the key movements in todays' workout and needless to say thoroughly fried both of their quads and hamstrings.

Currently Derek is in his growing phase preparing for this years Mr. Olympia competition and Joe Robinson is also in his building phase for a legitimate run at his professional status in 2020.

Til' The Wheels Fall Off

Keep it simple. Overload, recover, repeat.

This isn't a cutting edge training concept, however today it seems "keeping it simple" is overlooked more and more often.

We have been through some of Johnnie's arm, chest and shoulder training. Now we get to how he built his world class and legendary back. "Make sure each part of your back fires off so it grows evenly." Johnnie did this with rows and pulldowns essentially. "Hit the basics. Hit them hard. Hit them heavy. Then go home and recover."

Having said that, check out these back training basics that Johnnie performs and then hit them yourself.

Johnnie's BACK - JOJ Hits Back at DESTINATION Dallas

"I just gotta stick to the basics. Core lifting, bench press, squat and deadlift. All that shit." - Guy Cisternino

It has been 16 weeks since you all saw Guy Cisternino at his lowest bodyweight of 193lbs. He was on the mend from double shoulder surgery training legs at destination Dallas. Now he's back in Dallas, weighing over 220lbs and lifting damn near like his old self. Granted he trained with a more controlled style before, he is even more mindful of his range of motion and tempo now post surgery.

"I wouldn't be the same person or have the same physique if I was not able to test my limits in the gym."

Check out the volume, exercises and reps Guy is back to for chest training. Stay in the loop as we bombard you with a lot more Quadro. www.gaspofficial.com to sign up for the newsletter.

Incline Barbell Press: 135 x 15, 225 x 12, 275 x 12, 315 x 9

Plate Loaded machine press: 3 x 10-15 reps

HEAVY COMPOUND LIFTS - Guy Cisternino CHEST TRAINING

Day 2 of the Arnold Sports Festival 2019. 7:00 AM at Powerhouse Gym Columbus, Ohio. Guy is up in weight weighing 230lb now and Branch is looking gnarlier than usual and still building back up since having shoulder surgery.

Here we give you a mostly raw rep for rep and and set for set run down of what Guy and Branch did here in Columbus.

Arm Day - RAW & Unfiltered with Guy Cisternino and Branch Warren

In depth and face to face with Branch Warren. Branch delves into what enabled him to eventually win 2 Arnold Classic titles, how he handled losses and failures and how all this shaped his mentality to keep him hustling and killing it in life.

A must watch for anyone looking to do big things.