Volume Chest Exercise Routine – With Drop Sets and Negatives

 

High-Volume Chest Building Workout | Abel Albonetti’s 30-Day Chest

Video taken from the channel: Bodybuilding.com


 

Drop Sets for FAST Chest & Arm Growth | Chandler Marchman

Video taken from the channel: Chandler Marchman


 

Seth Feroce | Volume Chest Workout

Video taken from the channel: Seth Feroce


 

Chest Volume Workout | Seth Sets & Blood Flow

Video taken from the channel: Seth Feroce


 

CHEST WORKOUT | Plateau Busting Supserset & Dropset

Video taken from the channel: MuscleTV


 

Gun Control: High Volume Bodybuilding Arm Workout | Negatives, Drop-Sets, and Super-Sets

Video taken from the channel: Strength Corps


 

INTENSE DROPSET-CHEST WORKOUT

Video taken from the channel: Damien Patrick


The Chest Workout. 1.) Dumbbell Bench Press. Dumbbell bench is great for other stabilizer muscles and you can safely get a better stretch on your pec.

Be sure to 2.) Incline Bench Press. 3.) Pec Deck and Incline Dumbbell Flye Superset. 4.) Dumbbell Bench Press with Neutral Grip.

5.) Dips. After each set of dumbbell press, get yourself under a barbell bench for a drop set until failure. These aren’t standard reps, however — perform two half reps for every full rep there until you. Give This Chest-Day Workout a Try Start with a 5 to 10 minute warm-up.

Use a light weight or resistance band to improve range of motion and increase blood flow, particularly in the shoulders. 1-3 sets, 1to 20 reps. For the workout, rest 60 to 90 seconds between sets. The chest workouts could be considered as the best if the lower and upper sections grew equally. Workout Routine For Chest Perfection: The following are the lists of the workout routine that will promise you with chest perfection: Barbell Bench Press.

On the last set of non-squat exercises, drop the weight by 30%. Perform the rep with normal tempo, but also perform slow negatives of 4-6 seconds. Train until failure on these slow negative sets. Do 1-3 Chest Exercises Per Workout Rather than doing every chest exercise in existence, stick with 1-3 chest exercises per workout.

More specifically, 1 exercise if you’re using a full body split, 2 exercises if you’re using an upper/lower split, and 2-3 exercises if you’re using a push/pull/legs split. Do 60-140 Total Reps For Chest Per Week. Negatives, drop sets, pyramids, giant sets, twenty-ones, partial reps, forced reps, and super are the techniques we will consider.

Beach Body Abs Beginner Leg Workout Routine Beginner Ab Exercise 2 Most Effective Pectoral Exercise Muscle Building Program No Weights Muscle Building Shoulder Exercises Muscle Building Chest Exercises. While there are tons of other bodyweight chest exercises out there, I personally believe that these 7 exercises need to be your foundation on which you add other exercises from other sources. Remember, don’t over do it! Ideally, you want to train your chest twice a week with a minimum of 48 hours of rest between each chest workout.

Sample routine using running the rack with alternating dumbbell curls: Set 1: Choose a weight you’d fail at 4-6 reps; Set 2: Reduce weight by 5 lbs. / 8-10 reps; Set 3: Reduce weight by 5 lbs. / 10-12 reps; Set 4: Reduce weight by 5 lbs. / 12-15 reps; Set 5: Reduce weight by 5-10 lbs. / 15-20 reps; Rules: 1 st set should be heaviest. No rest. If the eccentric (the part of the movement where you lower the weight on your chest press) is less than two seconds in duration, extend it to four. It will require focus to lower the weight this slowly, but the results will change the way you think about training.

You can do this type of negative-focused training all the time.

List of related literature:

The third and fourth sets are your heaviest sets and include the drop sets.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

If the volume is reduced to one to two sets per body part of one to five reps and the intensity increased to 85 to 100 percent of 1RM, there is medium risk with medium benefit.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

On the other hand, adding another set increases volume significantly because you are adding several reps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Keep in mind that the majority of trainees will feel most comfortable with this routine as it allows for a significant change in volumes and loads every 3 weeks.

“Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning” by Robert Dos Remedios, Michael Boyle, Editors of Men's Health Magazi
from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning
by Robert Dos Remedios, Michael Boyle, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2007

Again, your last sets should be no more than two reps.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

As you continue to add volume, you will see less benefit from the added training volume.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

If you have any favorite high-intensity techniques such as forced reps or drop sets, this is when to use them.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

These routines, like all the sample routines in this book, are only a guide to the possibilities for a diversified workout.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Then add weight, but do only one repetition instead of three, and increase your rest between sets to 2 minutes.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Partial reps should be performed on the last two sets.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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24 comments

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  • I just ran into this channel this morning. It’s about 90 degrees out. I just put in a full day framing a barn and there’s no way I’m not fuckin lifting after watchin that!! Seth, you were the boot in the ass I needed to get back on track!!!!

  • hey Abel, that is a most intense workout!! if i tried this workout, i`d have to drop the weight significantly, as i am only in the beginners stage with 2 years of weight training under my belt. i am only now just starting to see some nice gains. i’m sure i will get there eventually, and make you proud!! thank you so much for sharing my friend, with love from Wes!!! hugs!!!

  • Ill use these tips today at the gym bc for some reason, I never have a pumped chest and tricep day no matter the volume and percentage of weight I use.

  • Thank you so much for taking time to share this stuff Seth, joined the Feroce Academy last week and I’ve been getting sore every training session

  • Damien Patrick thank you for uploading and posting the intense dropset chest workout. How many sets and reps would you recommend I do as a person wanting to do Intense dropset chest workout for the first time?

  • Hi rep routines like this, are they more geared towards someone who is already developed like yourself or someone who is looking to get bigger and more developed?

  • When you do your heavy set, then half the weight and double the reps, do you alternate that? Or do you stick with double reps/half the weight after doing the 1 set of heavier weights? For instance, do you do A,B,A,B,A,B? Or A, B,B,B,B,B?

  • Just did it…FFS that juicySTUPID pump!!! Try this out now! Go for 6/8/8 at dropset if it’s hard. I garanti it’s a great workoutt for sure ������

  • Dang Dude, it’s definitely chest day at your gym ��. That place is packed! Great upload as always, keep up the amazing content and insight.

  • Just curious as to why you would do so much chest for the time, does it help, to concentrate on different muscles for a time period? And rotate between muscles?

  • My haters are here early… one dislike in 30 seconds. So you subscribed to my channel and turned on notifications just so you can dislike videos. Talk about winning at life LMAO!

  • Had me at hail marry but I hear you as far as the negatives I never go to the gym saying were doing negatives but no they definitely play there role and are incorporated. I just say know your body and pay attention to how it responds. I respect and learn from the vids man keep them coming.

  • I am following your home dumbell workout,all workout with dumbell are very powerful kindly upload back workout in home dumbell workout missing kindly upload

  • This was great, I’ve been looking for “how to get over your weight plateau” for a while now, and I think this has helped. Have you heard people talk about Conabel Muscle Marmsome (should be on google have a look )? Ive heard some super things about it and my neighbour got excellent results with it.

  • “Of course I had to stop and see how I look. Still swool. Let’s fucking go.” Hahahahahahahaha. Fantastic. No irony at all. I love it. Hahahahahaha

  • Seth should use use some Rose tattoo for his background music. Would suit his style 100%! https://www.youtube.com/watch?v=uUAB0epkMXs&index=4&list=RDzCrwFJQBBKw

  • 3:46 when you trying to look like a boss in a smeedium ‘alphalete’ tee, only to get owned by a kindly folded up yoga mat. #trippin

  • Seth..you are my motivation! This old Army Vet still keeps up with the young Soldiers..barley but I do. Any advice on N.O. consumption? I am 6′ 4 at 262lbs 21% BMI.

  • 70s on dumbbells flys wow too heavy?! And your shoulders �� 12s or 14s is heavy enough for me at moment and i been going gym 2 years plus

  • Notice the skinny dork behind him with the fake weights pretending to do overhead power clean squats. Even with knee wraps and a belt, that scrawny nerd couldn’t do ONE rep with 135, let alone 315.

  • good dedication to do this, well it becomes a lifestyle out of habbit. is a lot of work for the ego, is it good to be this big? idk ive always been a believer in everything in moderation and balance. not disrespecting or anything kudos to him. good to have a passion.

  • Sir I’ve never left a comment on a fitness video ever. Subd ur channel after the first vid. This is the 2nd vid I saw and thanks a Lot for doing what you do. I have not found anyone as informative and motivating as you keep up the great work!!!!!!!

  • you surely needs a lot of motivation to do so, here it is: Super Heroes Body Building Motivation: NEVER QUIT https://youtu.be/Th-YdEoarPk

  • I’m not American, but watching Seth and the way he is ( guns,muscles,discipline axman, tattoos, character, family guy, etc makes me want to be one ☝️.