Not every lift has to be a record lift. You’re going to get sore real fast and possibly hurt. Your muscles and joints will be aching if you’re always trying to top your last lift. Nothing wrong with pushing yourself but a great way to work different muscle fibers is to lower the resistance and use a slower tempo. This is called Time Under Tension.Creating tension in the muscle over an elapsed time.

Since this week is a peak week for lifting my chest is really sore so instead of performing my heavy bench I took it old school and used dumbbells. Performed my dumbbell chest press, higher reps with a slower cadence (tempo) 3 second negative (lowering). I followed it up with dumbbell chest flyes with same cadence. The key is using approximately 60% of your maximum weight and building up that tension in your muscles. Try Exercise (F) for a great bicep pump.

Workout: BROpocalypse, Tues 28-July-2015

Workout Technique:

sets x reps; dumbbells (DB); barbells (BB)
Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
(↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
Build up to work sets

Workout Program:

A. BB Shoulder Press: 3 x 6 reps

B. BB Squats: 3 x 6 reps

C. Lat Pulldowns superset (wide & narrow): 4 x 10² reps (3.0.1.0)

D. DB Chest Press: 6+ x 12 reps (3.0.1.0)

E. DB Chest Flyes: 4 x 12 reps (3.0.1.0)

F. BB Bicep Lap Curls: 6 x 10 reps (3.0.1.0) ↑

G1. Cable Bicep Curls L/R: 4 x 10 reps (3.0.1.0)
G2. Cable Tricep Overhead Extensions L/R: 4 x 10 reps (3.0.1.0)

Work. Train. Devour.