Overview
John Meadows and Brandon Curry discuss and demonstrate a chest-focused workout session during the Arnold Classic weekend, covering exercise choices, techniques, and joint health considerations, along with a bonus calf routine.
Session Start and Scheduling
- Both arrived later than planned for the workout, allowing extra sleep due to the expo schedule.
- The chest workout was selected based on viewer feedback from a previous back workout.
Chest Workout Structure
- Began with exercises that are easy on the shoulder joints to ensure safety and longevity.
- Utilized slight incline dumbbell presses, focusing on quality reps rather than counting every repetition.
- Emphasis was placed on warming up thoroughly before performing work sets.
Exercise Techniques and Adjustments
- Used kabuki bar presses for shoulder-friendly chest/triceps work, adjusting grip for varied chest muscle activation.
- Focused on slow tempo and maximizing pec engagement during each rep.
- Performed three total work sets per exercise, with the final set taken to failure.
Additional Movements and Feedback
- Added range-of-motion chest machine exercises to isolate chest fibers, especially for those with longer arms.
- Addressed minor asymmetries and grip issues during lifts, openly discussing adjustments.
High-Intensity and Cluster Sets
- Included cluster sets on dips, emphasizing basic movements and increased training volume.
- Explained the benefit of cluster sets for muscle overload and reducing joint strain.
Assessment and Training Philosophy
- Both athletes reported no joint pain, noting all work stayed targeted to the chest muscles.
- Stressed the goal of intense muscle fiber work without risking joint health.
- John highlighted Brandon's continuous improvement and preparation for upcoming competitions.
Bonus Calf Workout
- Ended with four supersets of standing calf raises and tibialis anterior raises to maximize blood flow and calf stimulation.
- Missy, a recent competition winner, joined the session for the calf routine.
Decisions
- Focused exclusively on chest work for joint health and muscle development.
- Included bonus calf training for overall leg development.
Action Items
- TBD – Viewers: Provide feedback on the chest workout.
- TBD – Brandon: Continue training in preparation for the Olympia competition.