Chest Workout for Size & Strength SIMULTANEOUSLY

[@anthonydibias3690]

So this is a vertical loading method used by NASM OPT model. Glad yo u brought this up, seems this has had some great results. I haven't really done myself yet, but those I have trained are showing great results. And its great prioritization.

[@Criticalbench]

+Anthony Dibias No doubt...yes, I haven't referenced any NASM sources recently but this style or method for training seems to always yield results! Thanks man...CC

[@TheSteven1407]

That's my old gym, The Zoo in Clearwater FL! R.I.P., was a great little gym :'(

[@dgmnewyork1558]

So true. I basically use Wendell's 5, 3, 1, deload for four week cycles plus do two or three assistance for those body parts for 10-15 reps and throw in some abs and arms and at 64 years old I am stronger and in the best shape of my life physically and hormone wise without any artificial aids. I get the best of both worlds with heavy and moderate weight for strength and bodybuilding.

[@wavyavy]

Yo I do this, but I do 5 sets of 5 on bench, 3 - 4 sets of 6 - 8 on incline dumbell press, Cable crossovers 3 sets of 8 - 12 on low medium and high. Then I proceed to bodyweight dips, and do 3 sets to failure, after this I do 3 sets of 8 - 10 on the peck deck machine. I've been training for 3 months, chest twice a week - I'm 82kg, 21 years old and I've seen my bench increase from 60kg to 90kg 5 sets of 5 on bench with no spot - and I recently hit 2 reps on 100kg. I've seen big strength increases and also I went from 78kg to 82kg during this period but this has also been in combination with my weekly routine!

[@BlackBillGates]

Crustal bench is the strongest on KZbin!

[@Criticalbench]

+Cichlid Trainer Thanks....that's very kind. Well, Westy had a very strong bench...that's for sure. Not a lot of guys benching in the 600s...even with gear :) Coach Chris

[@BlackBillGates]

Learned alot from the channel

[@ramonpeters9608]

On an unrelated note, should you go to failure on any set?I keep seeing how you shouldn't, but I don't get as much of a pump when I don't.

[@chriswilson5471]

+Ramon Peters Lifting to failure certainly has its purpose and on the hypertrophy sets, I feel that's fine. But as you can tell, on most of the DB and BB press sets, I'm not lifting until failure...I usually leave about 1 or maybe 2 reps in the tank. Since those sets are geared towards strength, I stay with lower rep ranges, super strict form and moderate heavy to heavy weight that's 80-90% of my 1RM. On those dips and pec flyes, I pretty much lift until I can't do another rep....maximum output and muscular failure. A nice mix is good :) Thanks! CC

[@thejimmy4980]

Any tips on getting down with the 85 dumbbells? I can only lay down with the 60s because i haven't been taught how to properly use my legs to help .. i always fuck it up.

[@Criticalbench]

+The Jimmy You just have to sit back under control and build up the poundage you're using over time. If you're doing it fine with 60's, then make the move to 65's and get comfortable pressing those and laying back/sitting up etc...Move up to 70's and so on. The body just needs adjustment time for heavier weights. If the technique is there, you will be able to build on that and continue to make progress. Watch me lay down with the DBs and try doing it repeatedly. Good Luck! CC

[@spellcasterneo]

This is one great workout....if you have your own gym

[@Criticalbench]

Thanks for commenting

[@Moshealthtips]

why are you taking short rests with low rep strength sets?

[@Criticalbench]

Not super short like 30 or 45 secs but closer to 1-2 minutes. Remember, I'm merging strength with some hypertrophy. If I was strictly going for strength (1-3 reps), I'd rest more like 3-5 minutes between sets. When I'm in the 5-8 rep range or higher, I still like to keep my rest periods fairly brief. CC

[@swkaulaity54]

I done the dumbbells and bench as a SS then dips and no pec deck in my gym but strict form dumbflys as a SS keeps one strong its a good in season w/o.

[@rayd3657]

Whats your take on heavy flat,incline,and decline in the same workout?

[@Criticalbench]

Thats a heck of a triplex . . . have a spotter!

[@rayd3657]

Criticalbench But is it better do multi angle work per workout,or just stay on one? And switch between different inclines from workout to workout?

[@iamabean]

+Criticalbench why do you hold the dumbbell at 45 degree angle? Does it create any difference??

[@orepokrajac9423]

+An Dinh its better for your shouders

[@DADDIESTHATLIFT]

Good info as always

[@Criticalbench]

Thanks man!

[@youssefwaelfouad6707]

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[@shod8219]

So you do it like a circuit training routine ??

[@Criticalbench]

+Sho D No...that's kind of how it appears in the video just to keep people's interest and not be boring. Do the big compound lifts by themselves with the required 1-2 minutes of rest between sets...after the DB and BB chest presses, proceed to the dips and pec fly and you can super set those as I say in the video. Make sense? CC

[@thebrincefields]

One question... Are you doing one set of each exercise and then going back and repeating. It is how the video appears but just want to make sure i am understanding correctly? I am use to doing all my sets of one exercise before moving on to the next exercise. I dont really want to take up four stations at a time but could try it when the gym is empty.

[@smilsmff]

Just a whirlwind of a video,good luck holding 4 areas as All yours when Gym rush hour starts(24hr gym at 1am)

[@Dontjuststareatit]

what is your one rep max? we seem to be working out with the same amount of weight.

[@Criticalbench]

+fftlmax93 I don't know anymore...funny, it used to be pretty important to me but not so much in my later years. Right now I'm probably only able to get 275 lbs for a clean 1RM...I just never train to increase it. Thanks for watching. CC

[@igotworms5956]

great idea but only depends on whats free in my gym. soon as i get up someone will swoop on the bench/machine..!!!

[@leonflowers2073]

hey how do I receive the free bench for reps routine you mentioned in the 225 for reps video with elliot

[@Dave-tl7ol]

nice vid coath chris

[@OrphanCrippler1]

am i the only one that read all the studies saying how flat bench is the worst for hypertrophy? its pretty much useless unless youre a powerlifter.

[@Criticalbench]

+Anthony Bruno Size & Strength simultaneously. I did flat bench for strength along with the DB presses. The "size" or hypertrophy sets came with the dips and pec flyes at the end. Thanks. CC

[@OrphanCrippler1]

Criticalbench i wasnt trying to talk shit. I just see so many routines with flat bench after flat bench. No one ever adds in decline or anything else. I still love your videos.

[@Baoski]

+Anthony Bruno So decline and incline bence press give you size?

[@OrphanCrippler1]

+M.I.N.E i do decline, incline, flys, and machine straight press.

[@waelbreiche1811]

+M.I.N.E The Shadow Mr. Yates says that the decline bench press is a great mass builder for your chest. I recall him saying in a video that he didn't do much flat bench as a pro and did declines instead. Needless to say, it worked out great for him!

[@taipeitaiwan10]

Pec fly...no better way to injure my shoulders.

[@wortelinjeoor]

taipeitaiwan10 correct your form then

[@eh6618]

taipeitaiwan10 I agree

[@Nemanoid]

taipeitaiwan10 cant hurt them if you keep elbows bent

[@stinkbra]

Its not straight arms VS bent, you just need to drop your elbows to get your front delt out of line with the movement. Same applies to bench

[@lastsocial0305]

so uninspiring

[@coachbrian3035]

tuck in your gut. your in a gym.

[@Criticalbench]

+Brian Harvey I'm not a cover model bro, I'm a strength guy. I never claim to be one either. I fluctuate from 200-220 lbs at 5' 11'' ranging from 20% BF down to around 12-13%....if you want a lean dude, go watch AthleanX or better yet our own ripped abs guy, Coach Brian. CC

[@coachbrian3035]

+Criticalbench 225 3x5= Strength?

[@Moshealthtips]

thats after his dumbell bench. stop trolling

[@mannybar88]

"pec" fly.. more like cortical brachialis flys.. also no inclince bench only doing flat.. this guy is big genetically and thats all.. he is a minimalist in the gym.. and he does not try to learn more about physical fitness he only tries to teach what he belivevs and he is teaching incorrectly i hope nobody follows this weak ass routine!

[@Criticalbench]

And you are? Weak ass routine....hmmm. I selected a barbell and dumbbell press from the strongest position which is flat with your feet rooted to the floor, I selected the dip which may be one of the best body weight exercises for the upper body besides the pull up and push up and I went with a machine pec fly to isolate the pecs only offering a great stretch. Teaching incorrectly you say?? What is incorrect...the technique, the reps, the tempo...nope, all that checks out. Go find someone else to hate on bro. I've been at this a very long time and know exactly what I was doing here...giving guys a nice chest routine to try some time. Go drink more haterade. CC