Chest and Back Fitness Routine - Vitality Advocate

[ronpaulforpots]

you remind me a lot of myself 12 years ago...i did a similar routine where my workout in gym was more intellectual, phliosophical and spirtual...i was doing a lot of bruce lee reading and combining that with fitness training that was not ego lifting with heavy weight but more of a fat loss concentration routine that after a year got me in the best shape of my life. Gains in muscle mass just all of a sudden came naturally and i had a six pack too.

[hlbeto]

4:24 it's way better with dumbbells on a bench :)

[Emmie2615]

Thank you for explaining everything. My husband and I are going to do this tomorrow. We just joined the gym and are excited to try your routine out.

[xenonce]

@Emmie2615 right on! how'd you like it?

[alexanderfraser1]

Matt, check out the guys in the background of your vid from 4.22- 5.52. They go out of shot for a bit but keep watching as they make an amusing return...one in all black, the other in red bermuda shorts. On the phone, aimlessly walking around...classic.

[xenonce]

@alexanderfraser1 - :-)

[ctobar01]

what the name of the song?

[xenonce]

@ctobar01 - Deftones bro

[chakrapoint]

is it possible to do a "ultimate chest routine" for bodyweight exercises? is it even possible to build a standard chest using bodyweight exercises?

[xenonce]

@chakrapoint - absolutely! best bodyweight chest routines are going to be with your feet propped up higher than your shoulders. Also, using various hand and wrist positions, different distances/angles. To get stronger chest fiber using bodyweight, explode up on the pushing part, then down very slowly, and repeat. This will exhaust your muscle much quicker. Do one arm pushups, do flies by usnig cardboard under each hand on tile floor, arms all the way out to the side, and slide inward. :)

[panbondzio007]

Hey Matt! I wanted to know if I can safely do weightlifting at the age of 15(just turned this age). I mean especially my growing process. Won't it be stopped? I'm 182 centimeters high. Please, reply as precisely as possible. Thanks! PS: (I have no injuries of my back, joints, tendons or muscles)

[xenonce]

@panbondzio007 - I lifted weights safely when I was 15, so typically I would think it was ok. But that doesn't mean everyone is the same. We all have unique bodies. My advice would be to ask your P.E. teacher at school. :) or ask your parents if they know someone locally that can give you a more accurate answer. good luck!

[kombatunit]

So what is your weekly routine?

[xenonce]

@kombatunit - I actually don't split up my routines on per week basis. I do 2 days on, 1 day off. With 30 minutes of cardio everyday. Day1=Chest (abs) Day2=Back (calves) Day3=Rest (abs) Day4=Hamstrings (calves) Day5=Shoulders (abs) Day6=Rest (calves) Day7=Arms (abs) Day8=Quads (calves) Day9=Rest, then repeat This is just one of my sequences. I also do a 3 day on, 1 day off. 4 day on 2 days off. 1 day on, 1 day off. Etc. The idea is to do each kind more no more than 2 months, then switch.

[xenonce]

@azar24701 - I actually don't split up my routines on per week basis. I do 2 days on, 1 day off. With 30 minutes of cardio everyday. Day1=Chest (abs) Day2=Back (calves) Day3=Rest (abs) Day4=Hamstrings (calves) Day5=Shoulders (abs) Day6=Rest (calves) Day7=Arms (abs) Day8=Quads (calves) Day9=Rest, then repeat This is just one of my sequences. I also do a 3 day on, 1 day off. 4 day on 2 days off. 1 day on, 1 day off. Etc. The idea is to do each kind more no more than 2 months, then switch.

[jmmaboyzs]

How many reps do you normally do for each excercise?

[xenonce]

@jmmaboyzs - hey, well... for high reps I do 4 sets (20, 16, 12, 8),for strength training and low reps I do (12, 9, 6, 3, and 1 set of heavy negatives)... hope that helps

[jt27x3]

Do you exclusively use machines?

[xenonce]

@jt27x3 - nope, a mix of free weights and machines.

[scott1506]

whts the music at the start

[xenonce]

@scott1506 - deftones

[Pakistand123456]

It was pretty nice to see until the last part when you went to the room of peace, but still nice workout!

[xenonce]

@Pakistand123456 - meditation = everything :) do you practice?

[06livefast]

very nice gym

[xenonce]

@06livefast - it works definitely, but honestly 24 hour fitness is overkill... you can get the same results with worse equipment... it's all about strain and pain baby :)

[dero7]

Good routine for fast muscle twitch...Namaste

[xenonce]

@dero7 - thanks Dero :) wish you the best

[xenonce]

@dero7 - right on Dero :) yeah slow twitch requires a bit different approach

[TheSupermagic17]

Hey, your videos are very informational and i think their great. Anyways, well i was going to start working out this summer for highschool but im only 14 and i was hoping if you could help me get a starting point? For example, how much wheight do I start with your workout? Enough to feel enough feel a little bit of strain each rep but not to kill me orrr what?!?!

[xenonce]

thanks super :) best advice I could give to figure where one's beginning limit is... is start light weight (whatever is light to you) , do 10 reps, get a sense of how hard it was, then rest, add a bit more weight, do 10 more reps, note the difference. do it until you get a weight heavy enough for 3-4 reps. ex: If your future plan is sets of 12-10-8 reps, this method will help you determine how much weight to use for a 12 rep set. Last rep should always strain Hope that helps!

[ko2dextreme]

how many reps do you do on all your workouts?

[xenonce]

@ko2dextreme - usually on average, its: 20, 16, 12, 8. Every set is with the right weight that will make the last 20th rep on the first set a real strain, same wiht the 16th rep on the 2nd set, and the 12th, and 8th. So I'm always adding weight on each set. Other exercises I may do it differrently. Such as Squats. I may do 20 reps for 3 sets, then go down to 15 reps for 3 sets, then 10 reps for 2 sets, then 5 reps for the last 2 sets. (8 to 10 sets total). wish you best in your efforts!

[NeoGodHand]

Dude, great videos all-round, I must say. Keep em' coming. I also like how you made nutrition videos. Most people only post workout videos and say stuff like "If you want good abs, then you gotta eat right.", yet they never really say what "eating right" is. Glad you go over that stuff. Take care.

[xenonce]

@NeoGodHand - Thanks bud. I will. I'll be posting those nutrition videos up, then updating them as well. I've changed it all around so much since I made them. I think I've almost found the ideal diet. :) Soon!

[Mirocomputergenius]

hey man . listen im just 13 so they dont allow me in these gyms , what other like homestuff would u suggest , and ive ben told theres some stuff i shouldnt do bc im still young for it , is it true? do i have to wait untill im 15-16 to start goin to the gym ?

[xenonce]

@Mirocomputergenius - hey bro, there's many opinions out there, but I would look around and read about exercising at your age. Google it. And if you look up "at home bodybuilding", you'll find some great stuff too! Best to you.

[redmeatheart]

dude how many days do you train a week?, i'm planning on implimenting your abs exercises 3 times per week and your chest / back and arms shoulder exercise? do you do a leg workout? or anything else?

[xenonce]

@redmeatheart - Awesome to hear. Youre going to get results fast, wait and see. At the moment, I train 3 days on 1 day off and repeat. And I'll be posting a leg video very soon. It's spring time in Portland again, feeling the urge too break out the video came and have fun :) stay tuned

[HeyPusa]

great workout, unfortunately my gym doesn't some of those equipments. I will try alternative methods. Thanks

[xenonce]

good luck pusa, I'm going to make a few videos on at-home routines... they always come in handy :)

[xenonce]

@HeyPusa - no problem pusa, just observe the muscle being worked by the machine in my video, and find the alternative at your gym. You''d be surprised what you can improvise with a set of dumbells and a bench :) Good luck

[PilotPete109]

Ever think about getting a tattoo? Why ruin perfection right!! haha

[xenonce]

haha! tattoos are just too psychologically permanent for my taste :P

[crazydiamond216]

Nice vid series bro. Keep it up, looking forward to seeing more.

[xenonce]

right on D :) yeah, gonna bust out those dietary one's soon

been learning some amazing things lately... to the point where i may have to record a whole new set for nutrition