Transcription
It's completely unconventional, but in this video, I'm going to show you how to build your pecs and save your joints in less time. Now, I train my chest with naturally intense high density training. And my entire chest workout will probably take about 5-6 minutes max. That's it.
But here's the deal. The reality of the majority of information you get about any kind of training, chest training, bicep training, tends to come from those who are genetically gifted, which I absolutely was not to begin with. And those bodybuilders influencers who have fantastic chest development because they use steroids, which certainly was not me. In fact, when I first started off at 125 pounds at six feet tall and my chest was a particularly glaring weak spot to the point where I started training back in Trinidad, people would joke and ask if I was a pirate because I had a sunken chest. Yeah, they said. And when I first started training doing regular progressive resistance workouts, I didn't really get much in the way of chest growth.
But with high intensity workouts, when I started training less and really pushing up the intensity, I was able to go from being the kid laughed after having a funk chest to looking like this. All with brutally high intensity workouts that only last about 5-6 minutes max done only once a week. So I was basically able to take a weak body part and turn into a strong body part and realize my goal become a successful natural bodybuilding champion. But even more importantly, at 51 years old, I still look like this and can still train exceptionally heavy with my chest workouts. I don't have any injuries. That's right. I'm able to train in a way where I'm lifting pretty much the same weights I was lifting in my 20s, in my 50s with no joint pain whatsoever.
Because one of the best things about this type of training is the fact that not only is it going to help you get results, it's also going to help you increase your longevity. And with natural bodybuilding, everything takes a long time. And so it's really important to have a routine to you keep on doing for years on end because those gains take years and years to come. Curious about how it works? Let's get right into it.
Want to train with us? My team and I are available online and we work people all around the world. So for the past 3-4 years, I've shared something called naturally intense high training whereby I train three times a week with workouts that only last no more than 10, 15, max 20 minutes. And I've been doing this, like I said, for three decades. And I've also trained hundreds over a thousand men and women with this exact same protocol. And I've been extremely blessed to run a successful personal training service with this particular form of training. And I try to get back as much as possible. And in this video, I'm going to help you by outlining the basics of naturally intense high-intensity training chest workout.
So a regular week of training for me or a naturally intense high-intensity training client would run like this. Legs on day one, back and shoulders on day two, chest, arms, and abdominals on day three. So, we always train chest with biceps and triceps on the same day. And here's how we learn our chest workouts. It's a lot different from what you might be accustomed to. First off, it's important for me to say this is a basic outline of naturally intense high-intensity chest training. Because, as we talk about a little bit more, every single workout is different. That's right. Every single workout is different. There's no progressive resistance in this whatsoever. As every single time you train your chest, you're doing different exercises and doing them differently. To which point you might be thinking, well, how am I going to measure my progress? And here's the deal. This is about natural bodybuilding, about building your body, changing the way your body looks. And for all of my clients, what matters the most is the fact that when we look in the mirror, we see radical and significant changes in our body over time.
Now, the most interesting part is that even though you're not trying to, let's say, max out your bench press over time, because you're focusing on doing everything possible to increase your muscle mass, your muscles naturally get bigger and also stronger, significantly stronger with this particular form of training. So, for example, all of my clients will find that if they do a bench press today and they do another bench press, let's say a year later, because sometimes in between workouts, it can be that long before you do the exact same exercise the exact same way, that they were significantly stronger than they were before. And even more so, sometimes when my clients don't do a naturally intense, high-intensity workout and just do a regular workout, for example, with their friend, they're always mystified by just how strong they are when doing conventional training. So, it's not only going to help make your muscles bigger and stronger, it's also going to help you increase your strength as well. So, you're pretty much getting the best of both worlds. And you might not associate a chest workout with cardiovascular fitness, but because of the way we do our high-intensity chest workouts, you are also going to see a major increase in your cardiovascular ability.
And that comes to the first idea behind naturally intense high training chest workouts or all naturally intense workouts for that matter, which is that there's no rest between sets. That's right. Zero rest between sets. You go and you go and you go. There's no stopping. There's no time in between. The longest you might rest in between set is a time of change to change your weights or in certain circumstances with a partner like I usually do, the time it takes for your partner to go through your sets. But even then, very often we'll do a back-to-back where one person does one thing and the other person does something else. So you're always moving. It's a lot of constant movement. And to be honest, if done correctly, at the end of your chest workout, you should be breathing almost as hard as you would doing an intense leg workout. That's right. Chest day, naturally intense style, should feel like leg day. And a lot of my clients coming in who love to train their chest will often find themselves dreading chest day just as much as they do leg day because it's really, really hard.
So, the way we lay the workouts out themselves is exceptionally simple for beginners to intermediate. So, what we'd usually do is one compound exercise and couple that with one isolation exercise for our chest and that's it. For the most part, beginner to intermediate, it's only going to be one compound exercise followed by one isolation exercise. Now, right there, some of you probably think, well, you need to do more than that to build your chest. And here's the thing, you actually don't because most people don't actually take the time to drop their volume down and go really all out with their exercises with no rest in between and seeing how much progress they can make training that way. And I can tell you when I first started training this way, I would do a more conventional chest workout whereby I'll do let's say an incline press, then a flat press, and then I would do some sort of fly exercise. But the thing is when I started training with this particular high-intensity method, it became impossible to do two compound exercises back to back. Simply impossible. My triceps, my delts, my pecs were fried. And the performance of the second exercise was so subpar that it didn't really make any sense.
And here's the thing, too, that's very important when it comes to any form of high energy training. The whole idea behind naturally intense is the fact that muscles get bigger and stronger when exposed to a unaccustomed stimulus that causes some form of overload. And what's most important about that is that once the muscles get to that threshold, that's it. And so what I would do, what we today with our clients is choose one week to do incline presses, the next week flat presses, the week after decline presses. Because not only is it no rest in between sets, it's also important with actually intense high training. Always vary your workout. Everything has to be different. Every workout has to be radically different from the last one. You're not doing the same thing over and over. And I'll tell you back to exercises. The first two sets are pretty much warm sets. Somewhere about maybe 20, 15, 12 reps or so. But the last one, you're going to go all out. And when I say all out, I mean all out. It's very difficult to put into words what you need to be doing to get to that point of really being all out.
To help with variety, we use every single high-intensity technique known to man. So, drop sets, super sets, compound sets, slow motion reps, partial reps, especially at the end, rest pause for reps, giant sets, extremely high reps, and even is vertical knee set. And that's just scraping the surface of some of the things that we do in terms of trying to find a way to make every single exercise almost impossible to execute at the end. And here's what it looks like in practice. So here we're going to do some incline barbell presses the naturally intense way to give you a sense exactly how we do our chest workouts. Again, it's a very basic outline, but it will give you an idea as to exactly what a workout should look like. Starting off, 135 lbs warming up 15 reps. Here we go. One, two, three, four, five. Notice I don't lock out. Six, seven, eight, nine, 10, 11, 12, 13, 14, 15 rocking and no rest. Resting only long enough. Change the weights. Weights on lock. Next side. Weights on. Lock. We go again. Right into it. Here we go. This time 12 reps. One, two, three, 10, 11, 12. Nice job. Now last set. Weight goes up again and again. Rest period is only long enough. Put more weight on there. Weights on. Weights on. And here we go. I'm pretty fried already, but now it's time to go all out. Last set. Good. So, we're gonna go six reps. Go. One, hold, sit, up. Two, hold up. Good. Three, hold up. Come on, Kev. You got this. Four. Hold up. Five. Hold up. Come on. One more. One more. Six. Hold. Come on. Come on. More. Keep going. One. Two. Three. Four. Five. Six. Seven. Eight.
And next, we drop the bench with some flat dumbbell flies. Starting off here at 60 lbs. Now, again, I'm starting a little on the heavy side. You don't have to start this heavy. This is what I'm going to do pretty much for like about 12 reps. I'm already a little bit warm, so pop down. One, two, good. Three. That's it, Kev. Four. Five. Looking good. Six. Good. Keep it going. Seven. Eight. That's it. Nine. That's it. 10. 11. 12. Nice. No reps. Change weights. And we're going again. Again. Only resting long enough to get the weights down. 10 reps now. Here we go. One. Two. Three. Four. Now your first two reps. Five. Two sets. Sorry. Six are kind of evaluations. Seven. Seeing where you are. Eight. Getting yourself mentally ready. Nine. 10. But by no means are supposed to be easy. Going all out now. Last set. Change weights. Two more clicks. 80 lbs. Maxed out. Let's go. All right, let's go. All out. Last set. You got this, Kev. Going to go for six. One. Hold. Nice. Two. Hold. Take. Come on. Three. Hold up. Good. Come on. Down. Four. Hold. That's it. Almost there. Five. Hold. Go. Good. Good. Come on. One more. Six. Hold. That's it. That's it. That's it. That's it. Nice. Yeah.
Like I said again, I'm 51 years old and I'm still able to train exceptionally heavy because I don't have any injuries. And if it's one thing that you can take away from this particular form of training I'm talking about here in terms of a benefit you should really consider. Yes, it's great to look fantastic and be able to build your chest. It does really work. But it's even better to be able to train train really really hard and not have to deal with joint pain and issues that can come training so much high volume training and putting so much more stress over time on your joints. Remember it's cumulative. So if you're only training for let's say 5 minutes once a week versus someone versus let's say the average chest workout. And I know most people will probably spend about at least a half hour to 45 minutes sometimes training chest alone sometimes twice a week. Think about how much wear and tear that's going to be in the joints over the course of, let's say, 5, 10, 15, 20, 30 years. And then compare that to how much wear and tear on the joints compared to somebody who's training only 5 minutes once a week over the course of 5, 10, 15, 20, 30 years. And what do you get? Someone like me and my clients were able to keep on going because the brevity of the workouts and the fact that there's so much variety every single time, never doing the same workout twice. It does require some imagination. But I challenge you to go out there and do it because it's also fun. It's fun the fact that every single time you do a chest workout, it's something different. It's something new, something unexpected. And if you remember how fantastic that first chest workout you ever had was, it's kind of like you're actually recreating exactly that experience every single time you train your chest. And of course, all your body parts as well.
So, I hope this video has you thinking a little bit differently about how you're training your chest. And also bear in mind that we train biceps and triceps on the same day. So make sure you watch this video here about unconventional bicep training and stay tuned to this channel as well because we will also have a video on tricep training coming up pretty soon. Thanks so much for tuning in. Know that I believe in you and as always excelsior.