Transcript for:
Upper Chest Specialization Program

hey folks dr mike here for renaissance periodization you want a big upper chest good news i have a free sample specialization program for you to maximize the size of your upper chest and better news i have a detailed video which is this video right here explaining the hows and whys of constructing that program so that you not only get a sample program that you can sort of do yourself you get one better you get an understanding of the principles and all the facets lead into building one so if you want to specialize something later by yourself you will have the ability to make this right so how do we get an upper chest growth program put together first question we have to ask is like why do we need to specialize can't we just train upper chest like normal you get good growth of course we can but specialization has a few advantages if you want to grow one muscle group a lot in relation to others you should specialize on it because sometimes by training a muscle a little bit more maybe training others less you can get better results overall which is really really awesome if you really care about your upper chest you don't so much care about your glutes why would you spend the same amount of effort training both easy answer secondly by limiting the focus in some cases on other muscles you free up more adaptive energy for the target muscle that you want so in a sense if you really want the biggest upper pecs that you can get training some of your other muscle groups a little bit less frees up more ability to have bigger upper pecs actually occur so that is why specialization is a really really big deal and a question that we get super super often is okay specialization sounds like it's just going to make me more jacked can't i specialize my entire body all at the same time you actually can sort of train a ton of volume for everything when you're a beginner when you're super small and super weak but as you get bigger and stronger your muscles and your body take on much more fatigue so the amount of muscle groups you can specialize at the same time becomes more limited how do you find out how many currently in your position you are able to specialize with well you design a specialization program that includes all the muscles you want to specialize on and see if you can survive the whole mesocycle of that if it's way too much volume you know for a fact it is you're gonna have to take one or two of those muscle groups and say hey i wanted to get chest and quads and triceps and biceps on the front burner so specialize in i'm gonna take quads away and just put that into regular training keep all the other muscles and three of them on specialization and it turns out i can survive perfectly fine and you know going forward that like yeah maybe three four small muscle groups three larger muscle groups i can specialize on at the same time in a single program otherwise more than that is too much for me because i tried it hasn't worked so the specialization itself here are the basics of how to design a specialized plan on the specificity end and this is kind of obvious but has to be said we want to choose exercises and modalities ways of doing exercise rep ranges that preferentially stimulate the target muscle we want so that means like if you're going to be training your upper packs a lot you're going to want to select exercises that target your protect no magic but it has to be said since we're doing this principles sort of first principles perspective we have to say even the obvious things something a little less obvious but nonetheless very true is a prioritization perspective here so the next basis is that we want to make sure often not always but often the muscle we're specializing on we want to train first in the workout so if you train chest three times a week you really want to bring up your chest specifically upper chest i'd like to see at least two of those workouts your chest being the first thing you train because you're fresh you can drive a ton of stimulus if you say yeah i'm prioritizing my biceps but every time you train biceps after back how can i possibly believe that you're serious about training biceps if you always train them really tired bs you're going to want to put your biceps first in this case your chest first maybe not all the workouts of the week but at least the majority of them next it's been shown time and time again that higher frequencies of training usually result in better muscular adaptations more muscle but they're not overly sustainable well good news specialization doesn't require sustaining specialization is something we do temporarily anyway and then back off have a bigger muscle and let it rest a little bit and then hit it again so here we're going to take advantage of the fact that higher frequencies are not sustainable but better for muscle growth in the short term and use our short term specialization program with higher frequencies here that means you know one time a week training you're not serious about growing that muscle in a specialized way twice a week training is fine but really for a lot of muscles we specialize on unless it's something like quads or something maybe we get an exception they just take too long to heal for many muscles and for many if you're watching three to four times per week of hitting that muscle so it means if you want big upper pecs you're looking at maybe three workouts for upper packs per week that's a serious attempt at specialization if you say yeah i'm specializing on chest i train chest monday and that's it next monday nope muscles can recover way more often than than just once a week if not sustainably but you can drive more growth by entering a higher frequency program last how much reduction do you want in non-specialized muscle groups to make room for recovery the thing is it's kind of like you can get away with reducing nothing and still have good gains but if you reduce even a little bit you can have better gains so it's something for you to think about in your own time how much of a trade-off you want to make now mind you you're not losing any size for other muscle groups you are either choosing to turn them down to maintenance volume where they don't get any bigger or you're choosing to turn them down into closer to minimum effective volume so they do grow but not as fast as the muscle group you're specializing so you want to consider reducing overall volume for other muscle groups at least a little bit just taking a little bit of volume away maybe they make very similar progress but just not overdoing it on the other stuff this is especially true if you think about it from a serious perspective like a contest bodybuilder would like if you're just a regular guy training at the gym and you want to make your upper pecs bigger you may not be okay with reducing anything else you'll be like fucking if my upper packs grow great if not no big deal i tried and if they don't grow for the next three months and it's because i'm doing too much stuff in the gym uh for other muscle groups i'll just reduce it then but if you know your judges at your last show said listen you need more upper chest mass and if you haven't we're gonna promote you to the next level you turn pro or whatever you get second place instead of third if they said that it's serious and then when you design your program and you want your best effort at increasing the upper pack because they said look your quads and glutes and everything it looks great you don't need any more mass there for your current frame but your perfect is just definitely lagging it's the only reason we're really taking points off you're not going to mess around with being like yeah i know i can still keep everything in the program and grow just fine ah you're gonna reduce the rest of the program just by a little bit even if it's by a volume reduction of just 20 percent like normally you do five sets for something on average uh you know per session now it's four even something like that can make a big difference if you're serious you'll do it if you're just fucking around like i've done a whole bunch of fucking around no big deal try just specializing without reducing anything and if it doesn't work you're like ah shit i should have reduced it if it does work great you got away with with all of them the second thing about non-specialized training reduction is especially considering again if you're serious reducing synergist muscle volume because the synergists can prevent you from maxing out your actual target muscle because they get tired or they get too much interference or whatever else you don't want that to be a factor so for example if you are interested in the biggest upper pecs you can be what you want to do is make sure that none of the muscles that interact that synergize with driving upper pec growth in typical good exercises are the limiting factor and instead of your packs unless you want to reduce their overall volume pretty substantially in the program so what does that mean if i'm serious about upper pec increases in size i don't want to train my triceps a lot i don't want to train my front belts a lot maybe hardly at all for front delts and just a little bit for triceps because when you go to close to fail on presses and all this other stuff that use a lot of triceps and front delts you want your chest to be fresh and to be the limiting factor you don't want to be tired from triceps you want triceps to be fresh too if you're tired from triceps you know the day before two days before you had a bunch of skull crushers now you're going to failure it's because of your triceps and your pecs are kind of like you know we would work harder if the triceps sort of weren't sandbagging us so you want to make sure that your synergist muscles are something you reduce a little bit same idea happens and we'll cover this later in later videos we talk about these muscle groups specifically but like if you want to really improve your leg size you want to stay the fuck out of a lot of lower back training in your other plans because if your lower back is cooked it actually prevents your legs from training as hard as they could because the lower back is a huge synergist muscle in squats and tons of other exercises that involve legs so you want to make sure that if you're serious you reduce maybe all the muscles just a little bit is how much you're training and definitely muscles that are synergists and you need them to be fresh so that we push the target muscle as far as it will go without limiting it from anything else now actually constructing here's a step-by-step guide frequency how often should you train your upper chest if you want a bigger upper chest and you're really willing to do the specialization well i would say consider training your chest three or four times per week it doesn't mean 20 sets each time that means like maybe five to ten sets each time three or four times per week and two or three of those should be highly focused on upper pec exercises okay not all of them but most of them exercises this is kind of a no-brainer include a core of incline pressing because incline pressing is probably the most dependable way to make your chest bigger you can also choose to do some incline flies some cable flies where there's a lot of tension at the top but the contraction is a really good start and you want to keep in some flat chest work or sorry flat chest good god what am i saying some flat press work is really good but maybe later in the session so you maybe do two exercises for upper pecs and then one exercise for just the whole pack or even the lower packs is totally fine the reason they're later and in lower volumes is because they're distinctly on the back burner there are a lot of exercises you can do i'll have some samples there is no one best exercise for upper chest so just straight up throw that shit right out of your mind it depends on the individual it depends on their biomechanics if their preference what they were training before what's fresh and a trillion other factors that we can predict so we can have a candidate list of maybe 10 to 15 really good upper chest exercises it's your job to pick from them try them see what works well see what works less well and sort of whittle down the list to your best five to ten which you will just rotate forever so there's no such thing as one best exercise for upper chest just like there's no such thing as like one best meal someone's like okay what's the best meal to eat aliens come down to earth they go ahead what's what's your best food earth what well there's like you know at least five foods i don't know teramisu or some other shit that are in the top five and then it's kind of just up to personal preference slash when you get sick and tired of stuff uh i would also avoid exercises that are difficult to execute and difficult to progress so uh there's been some literature that underhand uh sorry uh yeah underhand reverse grip bench pressing activates the upper pack see i'm sure in laboratory does that fine if the uh that exercise the reverse grip bench press is something you can hold securely load heavily do a full range of motion progress well hey fuck it up that's great exercise but if it's like feels weird for your elbows and shoulders and you can't even go down away and then all of a sudden you like bars starting to slip and you only have to use like nominal weights that doesn't work so avoid gimmicky bullshit and if an exercise works well for you awesome but if you're like i feel like this exercise i don't know what i'm getting out of it you don't have to use you know most of the best upper chest in the world were just built with incline barbell presses so you'll be totally fine doing anything significantly less fancy than what you were planning on doing okay we got frequency we got exercises set numbers start with two to six sets per session for chest that's right if you have two exercises it's like you know one to three sets per exercise or something very small but don't worry we'll be ramping it up it's basically whatever gets you a decent pump and makes your chest feel like it had a bit of a workout that's session one your job is not to annihilate on session one is to set a basic minimum standard and then we're going to be adding and adding and adding to that as your ability to recover illustrates that as far as loading and repetition ranges generally and this is an advanced lecture so if this doesn't make sense to you go back to our hypertrophy made simple videos watch this all the way through come back here and this will make more sense you want to use rep ranges to get you the best stimulus to fatigue ratios if you don't know what those are go back through hypertrophy made simple lecture or explain very very well so basically if you get an unreal stretch unreal tension crazy burn crazy pump from sets of 12 in the incline barbell press but if you try to do sets of seven it just feels like your shoulders hurt you're not really connecting the muscle don't do a whole lot of sets of seven do more sets of twelve and if it happens to be sets of 22 or something that is the best feel for your chest hey that's what it's going to take it depends on individual it depends on the exercise it depends on the face it depends on your training history pick the thing that works best for you so you can confidently say wow i'm getting great stimulus and a relatively low fatigue from this repetition range generally if there's a couple of repetition ranges you want to hit with a couple of different exercises you want to do your heavy stuff first and your light stuff last so start the session if there are any exercises which work well for you for your upper pecs in the 5 to 10 rep range start with them let's say incline barbell press and the 5 to 10 rep range and then if you do some incline flies after then you can save the 10 to 15 rep range after unless you're ultra advanced and doing some weird pre-exhaust type of stuff i wouldn't flip those around generally your heavier training first and then your lighter training after that all right in addition to that if you have a week of training where it's three or four chest sessions you might want to do more of the heavy work in the beginning of the week and more of the lighter work later in the week so that you can recover for next week really well having just done light stuff so that your joints and connective tissues have a high degree of integrity it's not like you just went ultra heavy and you have to go ultra heavy again generally start heavier and go lighter through the week it's backwards usually you would think oh i got to go up no no you go down through the week and the next week starts higher and down and it starts higher and you still climb the steps just like that just in a really really safe way set numbers how many sets to do now here sorry i went ahead of myself we've constructed the plan from this don't worry i'll give you a sample planet a bit you can just copy and do yourself or you can construct one but basically these are instructions to construct the beginning of a plan how do we modify the plan as we progress here we go what do we do with set numbers generally speaking if you're no longer sore before the next time you want to train chest and you feel strong again then you can add one set to that prior session so for example if i did chest on monday and i have to do it again on wednesday i do chest monday i come to wednesday and i'm like man i healed fucking days ago i don't even remember being sore and then i have an awesome workout next monday instead of four sets like the first monday had five sets because monday clearly as detected by wednesday's session wasn't very damaging we can probably do more and grow more now if you're just barely recovered like someone's like your training partner you show up 5 p.m to train chest and you're like oh god all right i'm recovered i'm good and he's like you sure yeah uh early this morning i woke up i still had a twin just soreness i'm barely here do not add sets next time if that four sets got you so sore that you barely recovered for the next session for chest for monday got you so sore you barely care for wednesday why would you add a set you're just gonna get too sore and you're gonna have overlapping soreness so that's no good if you're still sore or weak you don't have to reduce anything we'll talk about fatigue management in another context we have a bunch but if you're still sore it's okay to go train at least once or twice just don't add anything right so if monday four sets of chests destroyed your fucking chest and wednesday you're still fucking sore still trained warm up real easy right warm up nice and slow hit your numbers you're gonna feel weird training sore but next monday if it was four sets that got you sore this past monday next monday don't you dare do anything more than four sets you may even try three sets but the safe numbers are four again because then you're more used to it you're more adapted then four will make you just soar that you just recover for wednesday and everything is good after that all right what about reps in reserve how far from failure do we start out well we start out around three reps in reserve the usual and then we add load and or reps weekly we'll talk about that in just a sec and then you deload when you fail to match performance especially in two sessions in a row so if your monday session for chest you didn't do the same thing as last week monday you couldn't and then wednesday you also couldn't it's over it's time to deload at least for your chest relax recover rinse and repeat loading and repetition very closely related to the rirs is essentially you start with three r and you start with a certain weight in certain wraps and you either add like two and a half to five pounds each week or you add like one to two reps each week i would recommend adding just two and a half pounds not five i would recommend adding just one rep not two because there's little upside for going up too fast you just fatigue really fast but if you go up slow you get more time to increase more quality training it's safer and it probably leads to better long-term results i know it sounds weird you gotta go by these tiny baby steps with baby steps summed up over months and years make enormous physiques that's how i got jacked just doing little baby steps it wasn't always fun wasn't always exciting but it gets the work done and you can target how much weight you put on the bar to roughly drop your rir either every week or two weeks so you can have like three rir one week three rr in the next week then two then two then one and one then zero then zero right that's like an eight week plan or you can do a four week plan where it's three two one zero deload you don't even have to have a preset number of weeks but generally speaking the rar dropping will occur for you automatically just by you putting two and a half pounds in the bar more or five pounds or adding a rep or two here and there the rio will trend down anyway you will eventually hit failure and you'll have to deload so it's kind of a self-solving problem all right here's our sample plan folks mind you huge caveat this is just some stuff i drew up that i would do and i would program for other folks to do this is not like oh why did you choose this exercise because it's just one of the many that work there is no dogma here i'm not insisting you have to do incline barbell press dr mike says incline barbell press bullshit it could be smith press it could be machine press it could be not a procedural it could be a fly this is just a sample of something that works well for the average person it might not work ideally for you so you'll have to change it around but here's the program monday wednesday and friday we train chess what's not included is everything else you're training in the context of your own program that's totally fine monday the recommendation here just as a sample is to do incline bubble process for three sets this is this is week one five to ten reps three reps in reserve after that we go to dumbbell flat press because incline first flat after because we're prioritizing upper chest two sets again because it's not the priority 10 to 20 reps because now we're tired we can do higher reps again three reps in reserve on wednesday incline cable flies great movement sets of 10 to 20 reps 3 rir just three sets low incline dumbbell press still targets the upper chest significantly but hits the middle chest as well just two sets 10 to 20 reps through ir and then friday's kind of a trippy day it's just flat machine press for three sets of 10 to 20 reps now that's not very challenging we'll probably recover really easily by monday and it has no upper pack work why well it's both by design it's not very challenging so that when we get back to monday for that incline bomber plus we're super fresh and can stimulate the upper packs like crazy if we do tons of flat pressing sets on friday or even incline pressing sets what ends up happening is we're so sore by monday or so tired for monday we can't have a great workout monday and especially if you just do flat presses you're essentially taxing your triceps and your mid and lower chest and harming your upper chest development because you're not relaxing as much so yes it is on purpose that there is not so much to do on friday and that's so monday and wednesday sessions can be left more fresh we can really recover from them not only is it we don't have a high volume on friday but also we're not even touching the upper chest now the upper chest will still get work with a regular flat press but not a ton of specialized work over the monday and wednesday workouts the fatigue in the upper chest will rise we need it from a smaller volume and to focus on the whole chest instead of jump just the upper chest we need the fatigue in the upper chest to drop a little bit so we can have another good monday wednesday sprint next week crazy upper chest and then relax on friday and then monday wednesday next week crazy upper chest and then relax that pulsatile wave-like function allows us to stretch out our training beneficially for multiple weeks and get tons of great sustainable growth this is the same thing as like if you want to work on a project for school or for work really really well you do a lot of hard work and then you get plenty of good rest and you rinse and repeat you don't just work work work work until your eyes turn red and you drop dead that's not going to get anything accomplished so we have to think of things as this week i'm trashing my upper chest but i'm also taking some time to recover so that i can do the same thing next week because it's week after week after week that a sustainable muscle really is put on it's not just one crazy week of training will do almost nothing for you muscularly now that is the first week's plan let me flash over the final pre-week deload sample of where you might get to this is not a goal for you to hit all this has to be done only through auto regulation can you recover are you getting sore how quickly you're covering but it can lead to something like this so in week one we incline barbell pressed for three sets it might be seven sets by the time that we get to our final preview dealer maybe five or six weeks later and notice it's zero reps in reserve so we're pushing all the way basically to failure or very close last week we did dumbbell flat press with two sets this time it goes up to five sets much more work much more growth because we are able to recover we increase sets last wednesday or sorry the first wednesday of the program we did incline cable flies for three sets total working sets three reps in reserve now again zero reps in reserve six sets holy crap that's much more it's just a sample some people adapt this fast some people don't for me personally i had only like usually one to two sets for the whole meza cycle some people can add five or six and they totally require fine it's all about what you can recover from low incline demo press goes from two sets to four sets on wednesday and now check this out really interesting detail on friday we started with three sets of flat press and we ended with four now hold on a second after that wednesday workout couldn't we have done more than four sets weren't we recovered enough of course we were but remember that point of the friday workout is just to get another good stimulus keep the whole chest as muscular as it should be it's more of a maintenance day and it allows the fatigue reduction to really occur so that we really hit it hard next monday and wednesday so instead of going and doing five six seven sets which we could do that would probably promote really good overall chest growth we want mostly upper pet growth so we're gonna really cool it on friday yeah we're training hard not a ton of sets so that next monday can be productive and that's the way we do it the entire time all right now you built a plan suite we have a mesocycle we know how to accumulate we know how to deal or how long do we specialize for ideally more than one mesocycle because remember you want a visual impact to your muscles and a strength change that's like wow i never could have done this before even on a good day that generally takes around two to three mesocycles of specialization so if you're serious about improving your upper chest size i think you can take at least two or probably three programs in a row four to six week cycles of accumulation and then deload in a row until or sorry four to six week cycles two or three of those probably like three to really tell yourself okay i did all my due diligence and i really tried to get the best upper packs that i could and every single one of these mesocycles is very similar exercise type still lots of incline work the rep ranges can shift actually up a little bit you start training heavier in the first mesocycle as you go in and keep hammering your upper chest your shoulders can have a little bit of wear and tear on them elbows so generally speaking you still increase the loads in the rep ranges that you have but while you might do you know two or three exercises in the five to 10 rep range in the first meso in the second or third measure you may only do oh you know one to two of those exercises and the other exercises that were added in were in the higher rep ranges or you might do you know an average of three sets in the five to ten rep range and the first meso in the second muzzle you need more volume you're more adaptable maybe you keep it just to three and the five to ten and the place where you add sets is more on the higher rep ranges because you think to yourself okay if i added a lot of sets in the low rep ranges my body would just fall apart but in the higher rep ranges i can add sets still recover because higher reps generally don't tend to tax their joints and connective tissues nearly as much as lower reps do should you be doing new exercises in these new motorcycles you can on just sheer variation what i recommend is this at the end of every mesocycle you take a sort of evaluation you think okay how good were these exercises for me how high were the stimulus to fatigue ratios like if you say okay incline bible press felt like fucking gravy and even in the last week man i can't wait to do more of it it's this awesome exercise it greatly stimulates my upper pecs it doesn't hurt my shoulders or elbows at all i feel amazing with it the progression is solid don't remove it keep it in for that second mesocycle and after the end of the second mouth cycle it still feeds it means keep it to the third but if you do some incline flies and towards the end of the first muscle you're like i don't know they're kind of stimulative i feel my joints a little bit i want to try another exercise for upper pecs i'm going to go back to incline dumbbell press this machine shit isn't working for me i used to have great results with the dumbbell press i want to go back then if that exercise is stale and no good no worries in the second meso replace it but basically what i'm saying is don't just replace exercises willy-nilly replace them if there's a good candidate exercise that has a very likely higher stimulus to fatigue ratio to replace it with but if things are going well don't touch anything of course still a very similar structure to the way you're doing things so if you're going to repeat this mesocycle i just showed off basically conserve the same structure if you want you can have a slightly higher than normal frequency in the last meso so meso one three sessions just like i showed for upper chest meso two three sessions no big deal meso three you might wanna throw in a fourth one so like saturday you come in and do some like you know incline flies or something or some incline pressing on a machine just to get that extra bit of work mind you that is not fucking sustainable you can't do that month after month and month you'll fall apart it's the last month of that specialization phase you don't need to be sustainable because at the end of the month you'll be like oh my god i'm dead but that's good because i can really back away from my upper chest now and that brings us to sort of the last question is what do you do after let's say you did two or three massive cycles straight of upper chest specialization work and of course train the rest of your body and other muscles too what do you do after our best recommendation here is one of two things an active rest phase which you could use dual is retell active rest videos will come up and or a low volume phase which is four weeks of essentially almost strength training mostly sets of five to ten very little volume barely a pump just to keep your size what that does is it reinvigorates your muscles and your mind and the rest of your body re-sensitizes you to high volumes and to muscle growth because if you just keep pulling at that muscle growth string long enough it gets tired and then all of a sudden or your body gets tired the string doesn't get tired the string starts to get frayed you want to relax and recover so after a real big push of two to three mesos on a certain muscle group or just driving your body to get gains take a little break take a month of basically strength training or two weeks of almost nothing just fucking around and then you can come back and either go to normal training specialize the same muscle group again rerun the same program essentially with a few different features if that's still a priority or pick another set of muscle groups to run specialization on those which muscle groups well this is the first video in a pretty long series of we're going to give you guys programs and how to specialize on more or less every single muscle group we can think of except for neck jeff nipper you go see jeff nippert for neck i will never answer neck questions about training because i've never trained my neck i just do brazilian jiu jitsu and my neck just fucking looks like that i do a few other things and not brazilian jiu jitsu related you know what i'm saying big neck is not my specialty because i just sort of wandered into the shit jeff nippert for neck everything else we pretty much got you covered over the next several weeks now we're not just going to leave you with that we got more shit for you in the description below this video we have a few things to help you out first there is an exercise video library that we have at rp that if you want to think okay upper chest what exercises are available we have a whole list of them with videos with me narrating the videos to tell you exactly how to do the technique voila problem solved another thing we have is a muscle group training guide the hypertrophy guide central hub a chest is upper chest is not a thing but chest specifically is a thing and almost all those principles apply so if you really want to learn about the nuances of chest training setting of a program rep ranges etc you just click on that it's right in the description below it's 100 free it's not free like oh if you sign up for this newsletter it's free it's just free free it's a fucking website next the hypertrophy made simple videos also linked if some of the stuff is confusing to you no big deal you're just one really short simple video series away from being 100 on track with everyone else here and understanding what all these concepts that are rir fuck this fuck that who knows what i'm saying you will know what i'm saying if you look at the hypertrophy and simple videos and they're made simple so i'm speaking in super plain language introducing you to all these concepts and to be honest exercise science is not that hard uh so uh the concepts aren't terribly difficult as soon as you know what rer means you're like oh fuck it's just like how many reps i could have done and then i quit yeah that's it hypertrophy book link in the description myself and my colleagues wrote it okay scientific principles if i purchase for training it's not free it's a fucking book it's an e-book it's like i don't know 37 bucks or whatever but if you're really fucking nerding out on the shit and you want to coach other clients to do this you should probably get the book lastly but not leastly and i mean actually depending on what uh scott the video guy decides it may be the first link you guys see you can build this specialization program almost effortlessly just by clicking on the muscles you want to specialize and the ones you don't in our custom training template program builder which will charge you money but it's a fucking reasonable amount of money for months and months of awesome training so when you get a custom program builder build yourself a specialization plan you'll get a six-week plan and it's literally the instruction to reuse it at least twice possibly three or four times so you can have 18 weeks of training specialized to build your upper chest made for you in pretty much two minutes with just a click of some buttons you don't have to worry about constructing fucking shit you the whole thing is designed for you get it in your email it's this training program you can make all the exercise selections you want you can reuse it multiple times 18 weeks of that shit is just like 99 bucks that's not terrible and if you don't like it fuck it you don't have to buy it you can just make your own program based on this video and all the free resources you have folks what muscle groups do you really want me to talk about don't worry i already have 20 of these written out but if i miss something maybe i'll write it in and talk about it for you drop those muscle groups in the comments below talk shit to me do whatever else you have to do uh let's get these fucking games together see you guys next time you