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The Wave Loading Workout (CHEST TRAINING) Muscle Building Program

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  • Provider: YouTube Link: http://www.youtube.com/watch?v=becM86QNnpQ
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  • Description: Tried My Entry-Level Muscle Building Workout Program Yet? Visit:


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    =====================
    The Wave Loading Workout:
    Exclusive Muscle Building Program
    Day 1 - Chest Training Workout
    by Muscle Building Expert Vince Del Monte
    =====================

    Today is Day 1 of The Wave Loading Workout and it's dedicated to Chest Training. This is one of Vince Del Monte's "secret" workout programs designed to increase strength, explosiveness and work capacity with lower rep ranges and exposure to greater loads so you stimulate the Type IIB muscle fibers for MAXIMAL muscular development.

    Here's what you need to know about this muscle building workout program:

    Warm up protocol for all levels:
    1 set @40% of your 1 RM
    1 set @60% of your 1 RM
    1 set @80% of your 1 RM

    **If you don't know your 1 RM, no worries. Just use a 4 out 10 effort, 6 out of 10 effort etc

    ==============
    Beginner Chest Training Workout
    (if you have less than 1 year experience): :
    ==============

    Here's an example of successful wave loading:

    Set 1 - 8 reps @50lbs
    Set 2 - 6 reps @55lbs
    Set 3 - 4 reps @60lbs
    Set 4 - 8 reps @55lbs
    Set 5 - 6 reps @60lbs
    Set 6 - 4 reps @65lbs

    Rest: 3 minutes between sets.
    Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
    Exercises: 1 compound exercise a workout

    ==============
    Intermediate Chest Training Workout
    (if you have 1-4 years experience):
    ==============

    Here's an example of successful wave loading:

    Set 1 - 8 reps @50lbs
    Set 2 - 6 reps @55lbs
    Set 3 - 4 reps @60lbs
    Set 4 - 8 reps @55lbs
    Set 5 - 6 reps @60lbs
    Set 6 - 4 reps @65lbs
    Set 7 - 8 reps @60lbs
    Set 8 - 6 reps @65lbs
    Set 9 - 4 reps@70lbs

    Rest: 3 minutes between sets.
    Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
    Exercises: 1 compound exercise a workout

    ==============
    Advanced Chest Training Workout
    (if you have 4+years experience):
    ==============

    Here's an example of successful wave loading:

    Set 1 - 8 reps @50lbs
    Set 2 - 6 reps @55lbs
    Set 3 - 4 reps @60lbs
    Set 4 - 8 reps @55lbs
    Set 5 - 6 reps @60lbs
    Set 6 - 4 reps @65lbs
    Set 7 - 8 reps @60lbs
    Set 8 - 6 reps @65lbs
    Set 9 - 4 reps@70lbs
    Set 10 - 8 reps@65lbs
    Set 11 - 6 reps@70lbs
    Set 12 - 4 reps@75lbs

    Rest: 3 minutes between sets.
    Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
    Exercises: 1 compound exercise a workout

    =================
    Sample Training Week
    =================

    Monday - Chest
    Tuesday - Back
    Wednesday - Legs (Alternate between quads and hips each week)
    Thursday - OFF
    Friday - Shoulders
    Saturday - Biceps and Triceps
    Sunday - OFF

    ==============
    Length Of Workout
    ==============

    I would recommend 3 weeks minimum and 4 weeks maximum. Use the same exercises every week. By the end of the program your maximal strength should be up at least 20%! That's AMAZING!

    =========
    The Goal Of
    Each Workout
    ===========

    Finish every workout 3-5% heavier than you did your previous workout.

    Watch the video to understand EXACTLY how to increase and decrease your weights from set to set to you experience the increase in neural adaptation from wave to wave.

    ==========

    To learn more about Vince Del Monte and his best selling No Nonsense Muscle Building workout for skinny guys who want to build muscle naturally, watch this free presentation:



    (Or do a Google search on him and see what you find :) )

    Thanks for watching and don't forget to leave a comment and click the LIKE button if you found this helpful and SUBSCRIBE to be notified first when he uploads a new video to You Tube!

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