The Golden One - How to Sculpt a Massive Chest？ Smolov Jr For the Benchpress

00:00:00.000 Greetings, Laddingtons.

00:00:27.560 Today I want to respond to the question how to build a massive chest.

00:00:32.960 Now, there is only one way if you are unnatural.

00:00:35.740 That means if you don't take steroids.

00:00:38.880 The only way is to get as strong as possible in the bench press.

00:00:43.120 If you look for an answer elsewhere, you will be disappointed.

00:00:47.080 So, the only thing you need to think about if you want to build a solid upper body

00:00:52.780 is how to gain as much strength in the bench press as possible.

00:00:57.800 Fortunately, I have a good insight to share.

00:01:01.500 And that is that you should try small of junior for the bench press.

00:01:05.640 Now, you can find the calculator.

00:01:08.020 You can find the schedule itself for free.

00:01:10.300 Just search for it and then you will find the calculator.

00:01:13.920 Put in your one repetition max or rather 10 kilos below your one repetition max.

00:01:19.480 Then you put the increment to 2.5 kilograms or 5 pounds.

00:01:27.300 Because any higher increment per week will be too much.

00:01:31.160 Will be too much in my experience at least.

00:01:34.920 So, basically it is a three-week schedule four times a week.

00:01:39.960 I have compost for the Physique Manufactorum.

00:01:42.960 It's also available on Gumroad.

00:01:44.680 You can find all the links in the description box below.

00:01:48.000 I composed a schedule you can use to train around the small of.

00:01:52.240 Because the calculator you can find it's only for the bench press.

00:01:56.000 Now, the main philosophy when training around the small of junior for the bench press

00:02:01.080 is to do lighter exercises.

00:02:04.740 Lighter in the sense that you don't tax your body.

00:02:07.420 And what I mean with that is, you know, your entire structure.

00:02:11.440 So, your skeleton, your ligaments, your bones, your joints, stuff like that.

00:02:17.280 Because the bench press, it will be so heavy for your body.

00:02:20.480 So, in your collarbone, you can probably feel it.

00:02:22.520 I feel it at least during some sessions because it's so much pressure on your structure.

00:02:27.300 So, therefore, I don't recommend that you train anything heavy in that sense.

00:02:32.160 So, in the small of's companion schedule I formulated and posted, the squats, they are

00:02:38.900 high repetition.

00:02:39.980 So, they are taxing on the muscles, but not so much on the body itself.

00:02:44.740 So, when you do the small of, don't do any other heavy exercises that will take their

00:02:50.140 toll on your structure itself because it will be too much and you might have a hard time

00:02:55.660 with the recovery.

00:02:57.700 So, keep that in mind.

00:02:59.020 And speaking of which, also, of course, when we're talking about diet and sleep, your sleep

00:03:04.280 needs to be on point.

00:03:05.380 If you haven't slept enough, then postpone the session for another day when you have slept

00:03:09.860 enough.

00:03:10.240 Because if you haven't, then you probably won't be able to manage the session because

00:03:15.420 you're so close to your limit every single time.

00:03:19.260 So, every single session is a competition.

00:03:21.680 It's a first competition against yourself.

00:03:24.260 Now, it sounds like a hippie thing to say, oh, competing against yourself, but that's

00:03:29.420 how you get stronger.

00:03:30.400 That's how you get bigger.

00:03:31.760 That's how you complete these sessions that you have to compete against yourself.

00:03:36.780 So, view it as a competition.

00:03:38.380 You come in completely ready.

00:03:40.160 You're well-rested.

00:03:41.940 You're well-fed.

00:03:42.940 Calorie max.

00:03:43.820 Eat as much as possible.

00:03:44.980 If you don't eat enough, you can't perform.

00:03:47.280 You need to get the cannons, enough gunpowder to be able to work.

00:03:51.680 Then, of course, you need to have the right mentality as well.

00:03:55.000 You can't just stroll into the gym with a low-thumos mentality.

00:04:00.820 You need to be aggressive.

00:04:01.880 You need to view it as your chance to prove yourself, to push yourself to the limit.

00:04:08.800 Push it to the limit as the song goes.

00:04:11.920 So, keep that in mind.

00:04:12.980 Otherwise, you will not be able to finish the plan because it is brutal and it will take

00:04:18.480 your full commitment to complete.

00:04:20.460 Now, personally, I don't know if you can see it, but I feel absolutely massive.

00:04:25.260 I must take a picture in the gym to show this.

00:04:28.420 I must post physique.

00:04:29.860 I must post video so you can see how juicy I look.

00:04:33.080 I don't know if this does it justice, but yeah, I feel like the upper body has exploded

00:04:38.080 in juiciness over the last month.

00:04:41.260 Only I can see a definite difference in the overall mass of my upper body since I have

00:04:46.660 started to do these small of junior exercises again.

00:04:50.820 So, I will post a training motivational video on it.

00:04:55.000 It was a long time since I did.

00:04:56.340 And I will show some small of junior sessions.

00:05:01.720 Now, a note on supplements.

00:05:03.820 I thought to mention it, that you can take creatine monohydrate.

00:05:08.240 It is completely safe to take and it will give you a slight advantage in any athletic performance.

00:05:13.920 So, it can be a good idea.

00:05:15.580 We have it available in good old America now as well.

00:05:18.580 Again, check out all the links in the description box below.

00:05:21.980 It's not magic.

00:05:22.940 It won't make a world of a difference.

00:05:24.960 But when we're talking about a tough schedule such as small of junior,

00:05:29.380 every little bit counts.

00:05:30.760 Every little bit can be the difference between actually managing a session or failing a session.

00:05:37.080 So, that can be a good idea.

00:05:38.920 Take some creatine monohydrate.

00:05:40.900 Otherwise, make sure to carb max, carbohydrate max.

00:05:44.600 If you don't, then you haven't given your cannons enough gunpowder.

00:05:49.680 So, view carbohydrates in that sense.

00:05:51.600 It's a supplement you take for athletic performance.

00:05:55.800 That is what carbohydrates, how you can view carbohydrates at least.

00:06:00.820 So, of course, protein and fats are important.

00:06:03.880 But when it comes to these heavy pushing exercises, carbohydrates are of utmost importance.

00:06:10.580 So, yeah, do check it out.

00:06:11.700 I'm with you in spirit if you do try it out.

00:06:14.420 And remember that every little thing you do will count to the session.

00:06:18.400 So, view the session as being a 24-hour affair that, you know, you need to sleep well, eat well, mentally load up.

00:06:26.280 Make sure to listen to some good music as well before and during.

00:06:29.400 And then you hit it with all your might.

00:06:32.900 So, good times, good times.

00:06:35.860 Thank you for watching.

00:06:36.960 Thank you for your support.

00:06:38.500 It's full moon today, so I will train something heavy in the Temple of Iron.

00:06:43.680 XXO, boom!

00:06:45.060 pantalla played in the Temple of Iron.

00:06:58.240 That's it.

00:07:00.660 We can do likeifier or you might be able to stop everything else's work.

00:07:02.480 We can't do like philosophy to you.

00:07:03.200 But, here…

00:07:03.780 Correct.

00:07:04.600 logo nochmal comes back.

00:07:05.300 So, you know…

00:07:05.980 We can do karma.

00:07:06.400 Whatever happens you have to Бог.

00:07:07.400 Think so we may…

00:07:08.300 Bye, bye bye bye!

00:07:09.180 We can do life while we're playing.

00:07:10.360 We can do it again.

00:07:11.060 We can do that.

00:07:11.980 We can do that together.

The Golden One - October 09, 2022

How to Sculpt a Massive Chest？ Smolov Jr For the Benchpress

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