Fitness Advice for the "Average Joe"

By Paul Kim (Silicon Valley Entrepreneur & Certified Personal Trainer)


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Stay Fit while Traveling: Tips for the Road Warrior (2-Day/Full-Body Workout Included!)

One of the toughest obstacles to maintaining a good health & fitness routine is TRAVEL, whether it’s for work or for pleasure, because it throws off your routine in terms of the foods you eat, workout facilities, workout schedule, and your body’s natural rhythm. Apropos to this topic, I’ve been on a business trip to South Korea for almost a week now, with another week or two left. From the get-go, I knew this was going to be a very grueling trip, with many all-night work sessions with business partners, multiple “compulsory”  drinking events, and having to eat out pretty much every meal (many readers can probably relate to this on their trips). So before this trip, I tried to plan out as many health-related issues as I could to minimize the damage that I’d inevitably cause my body. So I made a list of the top fitness priorities while being on the road. They are as follows:

1. Get sufficient protein and vitamins.

It’s very difficult to get sufficient protein intake (at least 1 gram of protein per pound of body weight) when I’m on the road, so I went shopping on Black Friday for a bunch of protein bars, a bottle of multi-vitamins, and a ton of meal replacement powder (Myoplex) for when I’m on the road. This way, no matter what circumstance I encounter, I’d be ready. Below is a picture of some of the protein and vitamins that I brought on this trip. 

IMG_0732

This small preparation of protein in my luggage has gone a long way for me. In the morning, I drink a packet of Myoplex (meal replacement), which gives me 290 calories with 42 grams of protein (more than 20% of my daily protein requirement). My caloric and protein intake during the day is very sporadic and hard to predict, so this little piece of certainty goes a long way. Also, the protein bars (e.g. Atkins Bar, Zone Bar) have been extremely handy, as I’m locked in an office for much of the day, without time to go out and get the right kind of foods with high-quality protein. So I just pull one of these bars out and munch whenever a craving hits me, or when I feel I’m going too long without protein.

I brought enough protein bars to have up to 3 each day (3 x 19 grams = 57 grams of total protein), which was a wise decision. Noticeably missing from this trip is Whey protein – I had to drop this from my inventory because I didn’t have space to lug around a 5 pound tub of this stuff… yes, I could carry a smaller amount in a different container, but it wasn’t worth the hassle and extra luggage, given that I was already bringing meal replacement powder (I’m a guy, so I pack pretty light and don’t exactly travel “J-Lo style”, with an entourage and 35 suitcases, you know what I mean?).

2. Research the foods you might eat ahead of time (for nutritional analysis) and practice Portion Control when eating.

Don’t you hate getting sprung with uncertain foods that contain uncertain ingredients and calories, especially when you’re traveling overseas and you’re not as familiar with the foods of the other culture? That’s why I did my research in advance to see what the most likely foods I’d eat would be. I went online ahead of time and researched the nutritional content of some of the foods I would likely eat on the trip (Google is a powerful tool!). This helped give me a grasp of how much I would need to apply portion control to the foods I ate, based on my daily caloric budget.  If I encounter any foods that I don’t recognize, I try not to eat more than the amount that fits on my hand, until I learn more about the nutritional value. Below is a sampling of some of the foods I’ve eaten with business partners and friends on this trip, while practicing portion control:

Food Everywhere - 1

As I’ve said consistently throughout my blog, no matter what kind of diet you’re on (whether you’re trying to lose or gain weight), it doesn’t matter what types of foods you eat, as long as you (1) stay within your caloric budget and (2) get ample protein to fuel muscular repair and growth. Portion control comes in handy to help you stay within your caloric budget, and the protein bars and meal replacement powder have come in very handy in providing ample protein, given the uncertain dietary environment of this trip.

3. Adapt your workout to your environment (“Ghetto’s Gym”)

Remember that scene in Rocky 4, where Rocky goes to Russia and uses his natural surroundings to improvise workouts because he was given really crappy equipment and facilities (I especially love how he shoulder presses the carriage… what a beast!)? Well, sometimes you have to get creative because the workout facilities you encounter are inferior to the ones you are used to.

Rocky Scenes - 1

My business and pleasure trips have taken me to some remote places, including Afghanistan, Tajikistan, Philippines, Indonesia, Thailand, etc. If you want to stay fit on trips to such places, you have to adapt and do what I call Ghetto’s Gym… this is where you improvise exercises based on the existing fitness equipment or do a ton of body-weight intensive exercises like push ups, burpees, bear crawls, inverted wall shoulder presses (upside down), pull ups, and situps. For example, on my trip last year to El Nido, a remote nature reserve in the Philippines, I performed a lot of wide-grip pull ups, behind-the-neck pull-ups, and bicep pull-ups while hanging off the side of the boats where I spent a lot of my time on during scuba diving and touring excursions… I just did them until I couldn’t do any more, then I’d force myself to do a few more partial reps 🙂

Ghetto's Gym - 1

Fortunately on this trip to Korea, the gym close by is of acceptable quality (better than most hotel gyms). I just pay ~$10 each time I work out, which is fine.

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Now, given the intense schedule on this trip, I condensed my workout to train my entire body in 2 sessions, with each session lasting about 35 minutes (I took the pic above after my first workout session in Seoul). I do these workouts every other day. Of course, this is not ideal to get maximum results, as I’m not training frequently enough or giving each body part enough attention, but it suffices for a super-busy business trip. I’ve outlined the workout regimen I’ve been using on this trip to Seoul below. Let me know what you think!

Busy Traveler’s 2-Day, Full-Body Training Workout: (each session is ~35 minutes)

Day 1: Work your Chest, Triceps, Biceps, Abs (~36 minutes)

  • Super-set #1:
    • Incline Bench Press (warm-up set): 15 reps. Don’t go to failure. Use moderately light weights and focus on pumping blood into your chest (I use 135 pounds)
    • Barbell Biceps Curl (warm-up set): 15 reps. Don’t go to failure.  Use moderately light weights and focus on pumping blood into your biceps (I use about ~70 pounds).
    • Rest: 60 seconds.
  • Super-set #2: 
    • Incline Bench Press (intermediate warm-up set): 10 reps. Don’t go to failure. Use moderate weights and focus on pumping blood into your chest while getting used to heavier weights (I use 225 pounds)
    • Barbell Biceps Curl (intermediate warm-up set): 10 reps. Don’t go to failure.  Use modestly light weights and focus on pumping blood into your biceps (I use about ~90 pounds).
    • Rest: 90 seconds.
  • Super-set #3: 
    • Incline Bench Press: Target 6 reps and go to failure. Use heavy weights and focus on squeezing your chest at the top (I use 285 pounds).
    • Barbell Biceps Curl: Target 6 reps and go to failure.  Use heavy weights and focus on squeezing your biceps at the top (I use 145 pounds).
    • Rest: 90 seconds.
  • Super-set #4: 
    • Incline Bench Press: Target 8 reps and go to failure. Use heavy weights and focus on squeezing your chest at the top (I use 235 pounds).
    • Barbell Biceps Curl: Target 8 reps and go to failure.  Use heavy weights and focus on squeezing your biceps at the top (I use 125 pounds).
    • Rest: 90 seconds.
  • Super-set #5: 
    • Dumbbell Flys: Target 6 reps and go to failure. Use heavy weights and focus on squeezing your chest at the top.
    • Hammer Curl: Target 6 reps and go to failure.  Use heavy weights and focus on squeezing your biceps at the top.
    • Rest: 90 seconds.
  • Super-set #6: 
    • Dumbbell Flys: Target 8 reps and go to failure. Use heavy weights and focus on squeezing your chest at the top.
    • Hammer Curl: Target 8 reps and go to failure.  Use heavy weights and focus on squeezing your biceps at the top.
    • Rest: 90 seconds.
  • Super-set #7:
    • Dumbbell Flys: Target 12 reps and go to failure. Use heavy weights and focus on squeezing your chest at the top.
    • Hammer Curl: Target 12 reps and go to failure. Use heavy weights and focus on squeezing your biceps at the top.
    • Rest: 90 seconds.
  • Tri-set #8:
    • Lying Triceps Extension (warm-up): 15 reps. Don’t go to failure. Use moderately light weights and focus on pumping blood into your triceps.
    • Lying Knee-up Crunches: 30 seconds.
    • Plank: 30 seconds.
    • Rest: 90 seconds
  • Tri-set #9:
    • Lying Triceps Extension: Target 8 reps and go to failure. Use heavy weights.
    • Lying Knee-up Crunches: 30 seconds.
    • Plank: 30 seconds.
    • Rest: 120 seconds
  • Tri-set #10:
    • Lying Triceps Extension: Target 10 reps and go to failure. Use heavy weights.
    • Lying Knee-up Crunches: 30 seconds.
    • Plank: 30 seconds.
    • Rest: 120 seconds
  • Tri-set #11:
    • Cable Triceps Pushdown: Target 6 reps and go to failure. Use heavy weights.
    • Seated Leg Raises: 30 seconds.
    • Plank: 30 seconds.
    • Rest: 120 seconds
  • Tri-set #12:
    • Cable Triceps Pushdown: Target 8 reps and go to failure. Use heavy weights.
    • Seated Leg Raises: 30 seconds.
    • Plank: 30 seconds.
    • Rest: 120 seconds
  • Tri-set #13:
    • Cable Triceps Pushdown: Target 10 reps and go to failure. Use heavy weights.
    • Seated Leg Raises: 30 seconds.
    • Plank: 30 seconds.

Day 2: Work your Shoulders, Back, Legs (~37 minutes)

  • Super-set #1:
    • Barbell Squat (warm-up set): 15 reps. Don’t go to failure. Use moderately light weights and focus on pumping blood into your quads.
    • Barbell Stiff Leg Deadlift (warm-up set): 15 reps. Don’t go to failure.  Use moderately light weights and focus on pumping blood into your hamstrings.
    • Rest: 90 seconds.
  • Super-set #2
    • Barbell Squat (intermediate warm-up set): 10 reps. Don’t go to failure. Use moderate weights and focus on pumping blood into your quads.
    • Barbell Stiff Leg Deadlift (intermediate warm-up set): 10 reps. Don’t go to failure.  Use moderate weights and focus on pumping blood into your hamstrings .
    • Rest: 120 seconds.
  • Super-set #3
    • Barbell Squat: Target 6 reps and go to failure. Use heavy weights.
    • Barbell Stiff Leg Deadlift (intermediate warm-up set): Target 6 reps and go to failure. Use heavy weights.
    • Rest: 150 seconds.
  • Super-set #4
    • Barbell Squat: Target 8 reps and go to failure. Use heavy weights.
    • Barbell Stiff Leg Deadlift (intermediate warm-up set): Target 8 reps and go to failure. Use heavy weights.
    • Rest: 150 seconds.
  • Super-set #5
    • Hang Clean Push Press (warm-up set): 15 reps. Don’t go to failure. Use moderately light weights.
    • Barbell Upright Row (warm-up set): 15 reps. Don’t go to failure. Use moderately light weights.
    • Rest: 120 seconds.
  • Super-set #6
    • Hang Clean Push Press (intermediate warm-up set): 10 reps. Don’t go to failure. Use moderate weights.
    • Barbell Upright Row (intermediate warm-up set): 10 reps. Don’t go to failure. Use moderate weights.
    • Rest: 120 seconds.
  • Super-set #7
    • Hang Clean Push Press: Target 6 reps and go to failure. Use heavy weights.
    • Barbell Upright Row: Target 6 reps and go to failure. Use heavy weights.
    • Rest: 120 seconds.
  • Super-set #8
    • Hang Clean Push Press: Target 8 reps and go to failure. Use heavy weights.
    • Barbell Upright Row: Target 8 reps and go to failure. Use heavy weights.
    • Rest: 120 seconds.
  • Super-set #9
    • Barbell Bent Over Row: Target 8 reps and go to failure. Use heavy weights.
    • Dumbbell Side Raises: Target 8 reps and go to failure. Use heavy weights.
    • Rest: 120 seconds.
  • Super-set #10
    • Barbell Bent Over Row: Target 10 reps and go to failure. Use heavy weights.
    • Dumbbell Side Raises: Target 10 reps and go to failure. Use heavy weights.
    • Rest: 120 seconds.
  • Super-set #11
    • Barbell Bent Over Row: Target 10 reps and go to failure. Use heavy weights.
    • Dumbbell Side Raises: Target 10 reps and go to failure. Use heavy weights.
    • Rest: 120 seconds.
  • Set #12
    • Machine Calf Raise: Target 8 reps and go to failure. Use heavy weights.
    • Rest: 60 seconds.
  • Set #13
    • Machine Calf Raise: Target 12 reps and go to failure. Use heavy weights.
    • Rest: 60 seconds.
  • Set #14
    • Machine Calf Raise: Target 12 reps and go to failure. Use heavy weights.


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Developing Lethal Guns (Part 1): Biceps Workout (15-minute biceps workout included)

Ah, your guns… they are kind of a symbol of masculinity for men, and the desire to have great muscular development in the arms is a dream that many guys have. Similarly, for ladies, having nice, toned arms with no “cottage cheese” hanging down from the triceps when your arms are extended, would be a dream come true. But how do you develop fantastic arms? How do you develop guns that the U.S. government would certainly make you register as lethal weapons? In this post, I will talk about developing your biceps, which makes up about 1/3 of your arms, then in a future post, I will cover how to tackle your triceps, which actually makes up the lion’s share.

In general, a lot of people find biceps to be very hard to develop. Developing great biceps takes a lot of time, intense workouts, and smart planning & assessment of your workouts. Understand that nice guns take time to build, so you will not develop them overnight. Also, you have to keep studying your workouts and assess what areas of your biceps you need to further improve – do you need to put more “peak” on your biceps, more mass on the inner or outer portion, or fill out your entire biceps in general? Depending on your needs, you should focus on different exercises that focus and target these areas.

For me, I notice that my biceps respond best to varying types of stimulation applied from different angles, at different rep and weight ranges, at different workout sessions. Basically, all this really means is that I vary days when I go very heavy on my weights with less reps to develop strength and power, with other days when I am doing slightly lighter weights (this does NOT mean LIGHT WEIGHTS for a billion reps) with more exercises, more super-sets, and higher overall reps. These are just different ways to shock your muscles and overload them, to force them to adapt with growth based on different kinds of muscular stimulation. In addition, I go through phases where I focus on different areas of my biceps (e.g. upper portion, lower portion, inner head, outer head). For example, for a 2~4 week period, I will focus mainly on standing barbell curls with a straight bar, where I go heavy and keep my rep range from between 3 to 8 reps to develop mass and strength. By the way, I like standing barbell curls to develop overall strength because (a) you can pack on the most weight on these exercises to get your muscles accustomed to heavy weights (compared to preacher curls or dumbbell curls), (b) it’s great for overall muscular development throughout the entire range of motion for curls (as opposed to exercises like preacher curls that focus a bit more on the upper range of the curling movement), and (c) it allows me to flexibly choose my grip on the bar without the restrictions of a weird-shaped curling bars. As I do standing barbell curls with a straight bar, I vary my grip throughout my workouts (normally, I grab the weights at shoulder width, but then I grab it much wider to work my inner biceps head, and I grab much closer together to work more of my outer head. I will often do just one more exercise during a low-rep and strength and mass building phase, which is either preacher curls which isolate the biceps, or standing dumbbell curls.

Then, I will go for a 2~4 week period when I add more variety to my biceps workout by going higher in my rep range with slightly lower weights, but weights that are heavy enough where I am struggling to do 6~10 reps. During these days, I will move quickly through exercise like the preacher curls, standing dumbbell curls, hammer curls, and cable curls. I go intensely with little rest in between my sets on these days, usually resting only 60~90 seconds between sets (as opposed to the heavier days, when I focus on strength and allow longer rest times in between sets, like 1.5~3 minutes).

If you are not seeing improvements in your biceps, here are the two most common mistakes that I see:

  • Weights are too light or too heavy. You should select weights where you can barely complete your set within the given rep range, with acceptable form. For example, if you are doing reps between 6~10, you should select weights that are heavy enough to where you struggle and fail at, let’s say, 7~9 reps. Conversely, sometimes you see people attempt to do weights where they cannot even get one rep cleanly, and they cheat too much. Remember, cheating a little to get 1 or 2 additional reps at the end of your set is totally fine… but ignoring form and cheating throughout the entire set is not acceptable and ineffective because it works the wrong muscle groups, it increases the chance of injuries, AND you look ridiculous to other people 🙂
  • People do not go to failure or go intensely enough to stimulate growth. Remember, if you do not push yourself hard, you will not attain much. Anything you want or attain in life is the result of butt-busting hard work. Super-athletes like Kobe Bryant, Christiano Ronaldo, and Jerry Rice all got to the top of their games because they’re willing to work harder than everyone else (and of course, tremendous God-given talent). Put in the effort and work, alongside smart planning and assessment, and I promise you will see results.

In the video above, I essentially demonstrate a Tri-set (three different exercises done back-to-back-to-back) of preacher curls, standing dumbbell curls, then hammer curls. This is similar to a super-set (see my post on Super-sets here), but of course, involves one additional exercise that is thrown into the mix. I like this progression of exercises because once I fail on the preacher curls, I can jump to lighter weights on dumbbell curls, and when supinating my wrists outward on dumbbell curls gets difficult, I immediately switch into hammer curls, which works the brachialis and forearm muscles along with your biceps, where I don’t need to turn my palms outward.

15 minute Biceps Workout: (Designed for Busy Working People)

Here’s a quick routine for those of you looking for a quick-but-intense, 15-minute biceps workout. It combines super-sets of 4 different exercises, and they are designed to target your biceps from different angles, with different equipment (barbells, dumbbells, cable) and work different parts of your biceps, to get good, overall biceps development. You will perform 6 sets of super-sets (exercises performed back-to-back with no rest in between), with 3 super-sets of Preacher Curls and Standing Alternating Dumbbell Curls, with 60~90 seconds of rest in between, and 3 super-sets of Standing Alternating Cable Curls and Hammer Curls, with 60~90 seconds of rest in between. Remember to go intensely and push yourself beyond your normal comfort zone, as this is how you stimulate growth. Try it out, and let me know what you think!

Super-set Group 1:

  • Super-set #1:
    • Preacher Curls: Target 8 Reps and go to failure. Use weights where you can do about 6 or 7 and cannot do any more.
    • Standing Alternating Dumbbell Curls: Target 8 Reps on each arm and go to failure. Use weights where you cann do about 6 or 7 and cannot do any more.
    • Rest: 90 seconds or less.
  • Super-set #2:
    • Preacher Curls: Target 8 Reps and go to failure. Use weights where you can do about 6 or 7 and cannot do any more. You may need to go down on your weights a little, if you are too tired from your last set.
    • Standing Alternating Dumbbell Curls: Target 8 Reps on each arm and go to failure. Use weights where you can do about 6 or 7 and cannot do any more. You may need to go down on your weights a little, if you are too tired from your last set.
    • Rest: 90 seconds or less.
  • Super-set #3:
    • Preacher Curls: Target 8 Reps and go to failure. Use weights where you can do about 6 or 7 and cannot do any more. You may need to go down on your weights a little, if you are too tired from your last set.
    • Standing Alternating Dumbbell Curls: Target 8 Reps on each arm and go to failure. Use weights where you can do about 6 or 7 and cannot do any more. You may need to go down on your weights a little, if you are too tired from your last set.
    • Rest: 90 seconds or less.

 Super-set Group 2:

  • Super-set #4:
    • Standing Alternating Cable Curls: Target 8 Reps and go to failure. Use weights where you can do about 6 or 7 and cannot do any more.
    • Hammer Curls: Target 8 Reps on each arm and go to failure. Use weights where you cann do about 6 or 7 and cannot do any more.
    • Rest: 90 seconds or less.
  • Super-set #5:
    • Standing Alternating Cable Curls: Target 8 Reps and go to failure. Use weights where you can do about 6 or 7 and cannot do any more. You may need to go down on your weights a little, if you are too tired from your last set.
    • Hammer Curls: Target 8 Reps on each arm and go to failure. Use weights where you can do about 6 or 7 and cannot do any more. You may need to go down on your weights a little, if you are too tired from your last set.
    • Rest: 90 seconds or less.
  • Super-set #6:
    • Standing Alternating Cable Curls: Target 8 Reps and go to failure. Use weights where you can do about 6 or 7 and cannot do any more. You may need to go down on your weights a little, if you are too tired from your last set.
    • Hammer Curls: Target 8 Reps on each arm and go to failure. Use weights where you can do about 6 or 7 and cannot do any more. You may need to go down on your weights a little, if you are too tired from your last set.


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Turbo-charge your Workouts: the Miracle of Super-sets (20-minute chest workout included)!

Are your workouts getting stale? Can’t seem to get over your strength plateau? Too busy at work, so you can’t seem to put the time into the gym? Well dear brothers and sisters, you gotta try doing some Super-Sets of the same muscle group! Better yet, do super-sets, but do them with strip-sets mixed in, like in my video below (refer to my prior post on Strip-sets). Especially if you have not done them before, they will blast you into a new orbit… I mean, if you do them right, they will catapult you from low-level airspace into the stratosphere of muscular development and maturity. It’s like putting Miracle-Grow fertilizer on your muscles…`you get the point already. Take a look at an example from my recent workout:

What are super-sets, and why are they important? Quite simply, they are an advanced training method in which you do two exercises, one after the other, with little or no rest in between. They can either be for the same or different muscle groups. I’ve found that the primary benefits of super-sets are that they really increase the intensity of my workouts and overload my muscles and force them to adapt, grow, and get stronger. Doing these have helped redevelop the deep “hardness” in my muscles that I’ve been lacking for so long while running startups in the Valley. In addition, for busy bodies, like most of the people reading this blog, it’s an amazing way to reduce the number of total sets that you perform, and thus reduce the time you need to spend in the gym while getting great results. I mean, if you’re like me, you absolutely HATE doing things that waste your time, right? By the way, I usually do these at the tail end of each muscle group. You don’t want to make every set a super-set, since super-sets are really intense, and constantly training like that without ample rest and so-so nutrition could easily lead to over-training and regression.

When you do super-sets here’s what you need to focus on:

  • Use Maximum Intensity. Do these like they are the last things you will do on earth. The more you get closer to your maker, the better your results will be, I guarantee it. That’s why I often do one, even two strip-sets before immediately super-setting a second exercise, to make it that much more intense!
  • Be Mindful of Your Form. Again, it’s okay if your form becomes a little less perfect, especially when you are cranking out your last few reps, but try to get as many with good form as possible. After all, you do have to do them properly to maximize muscular gains.
  • Feel Each Rep, Don’t Just Go through the Motions. Too many people just go through the motions of a super-set, frantically trying to just “finish” or “survive” the set. This is the wrong mindset. Each rep is actually taking you closer to where you want to be physically, so cherish it. Enjoy it (as much as you can, anyways). And most importantly, FEEL it.

Here’s an Example of super-sets that I enjoy doing for my CHEST when I’m pressed for time. Of course, I change up my routine quite a bit, but I mix in the chest workout below on occasion, especially when I’m trying to “cut up” and develop deep density in my muscles. It’s an effective part of a great chest routine. So try it out, and tell me what you think… your chest should be quite pumped and dead after this one!

 

20-MINUTE CHEST SUPER-SET ROUTINE

This routine is ideal for the busy, working professional or parent. You can be in-and-out of the gym in about 20 minutes and still get great stimulation on your chest!

  • FLAT BENCH PRESS: this exercise targets the middle of your chest. Be sure to bring the weight all the way down and touch the middle of your chest before powering it back up. You can vary the tempo of your down (eccentric) and up (concentric) motion to vary the focus and impact it has on your muscles (use faster concentric motion for speed & power training and fast-twitch fiber recruitment). In general, a moderate pace up/down is fine.
    • Set 1: 15 reps. Warm-up Set. Go lightly. Do not go to failure. I use 135 pounds here.
      • Rest 90 seconds.
    • Set 2: 10 reps. Intermediate Warm-up Set. Do not go to failure. Use moderate weights, about 60% of your 1RM (1-Rep Max – heaviest weight for which you can complete exactly one rep).I use 225 pounds here.
      • Rest 90 seconds.
    • Set 3: 6 reps. Heavy Warm-up Set.  Do not go to failure. Use 70~75% of your 1RM. I use 275 pounds here.
      • Rest 90 seconds.
    • Set 4: Stripping Super-Set! Go intensely to failure. Ask a spotter to help you.
      • Start: Use 85~90% of your 1RM. I use 315~335 pounds here (see video). Go to failure.
      • Strip-set: Strip down to about 60% of your 1RM and go until failure again. I use 225 pounds here.
      • Super-set: grab moderately light dumbbells and do as many Flat Bench Dumbbell Flys as you can. By this time, I am pretty tired from doing heavy strip-sets, so I usually use 60~75 pounds.
      • Rest 2~3 minutes.
  • INCLINE BENCH PRESS: Remember to bring the weight down high on your chest. Try touching your chest with your chin… where your chin touches your upper chest (almost at the base of the throat) is where the bar should come down to. If you put the bar too low on your chest (like MOST people do), then you are cheating yourself of growth in your upper pecs, which is the target of this exercise.
    • Set 1: 4~8 reps. Heavy warm-up set. No need for light warm-up, as you are already warmed up from the last few sets. Use 60% of your 1RM for flat bench. I use 225 pounds here.
      • Rest 90 seconds.
    • Set 2: Stripping Super-set! Go intensely to failure. Ask a spotter to help you.
      • Start: Use 70~80% of your 1RM on Flat Bench. I use 275~315 pounds here.
      • Strip-set: Strip down to about 50% of your 1RM on Flat Bench. I use 185~225 here.
      • Super-set: grab moderately light dumbbells and do as many Incline Dumbbell Flys as you can. I use between 50~75 pounds here.
      • Rest 2~3 minutes.
  • DECLINE FLYS: Go wide on your flys on a moderately declined bench. Focus on flexing your pecs/chest when your weights are at the top of the motion. You should feel this at the bottom and sides of your chest.
    • Set 1: 8 reps. Heavy warm-up set. Use dumbbells where you can barely do 8 reps using good form. Remember to go wide on your flys and squeeze your chest when the weights are at the top of the movement. I use 70~80 pounds.
      • Rest 90 seconds.
    • Set 2: Strip-set! Go intensely to failure.
      • Start: Go up ~20% in weight from your prior set. Go to failure. I use ~80~90 pounds.
      • Strip-set: Strip down to about 70% of your prior weights. Go to failure. I use about 60 pounds.
      • Strip-set: Strip down to about 70% of your prior weights. Go to failure. I use about 40 pounds.