And what about warming up, is it best to do it for each exercise of the main muscle of just for the first one? Like say, would I warm up on the bench press, then go to pec fly and warm up there too? One more question (last one) How to you flex the chest and back/ shoulders while lifting?
@TheColonelKurtz First set of each different exercise I do about 15 of a light weight. Nowadays I"m skipping the second middle weight set and going straight to a heavy weight for the second set
So is the routine to warm up a few reps, stretch, lift light, stretch, lift medium, stretch, and lift heavy, stretch? I am only asking cause I purchased your ebook and i'm still a little unclear about what's the best routine. Oh and one question I always think about while working out is some exercises while working main core muscles work smaller muscles in a minor way, so would I wanna stretch the big one first and the second one after that?
Hey Rico, just curious if you could make a video on beginners bicep and leg workout.. or maybe just suggest some exercieses? cheers from a fan from New Zealand :)
Never would i ever tell any beginner to do this workout. why you wouldnt have a beginer get under a barbell is absolutly foolish. your best friends are barbells and dumbells to build up your strenth and balance machines are no substitute. watching many of this guys videos i wouldnt listen to a thing he says. he is infact looking great ill give him that but for some reason he keeps how he did that a secret and gives us these bs video of false hope
good information. getting started making money is hard! guys u should try Heavy Dollars (google!), they are fantastically simple, they got me started - the online store is fantastic and practically runs itself
Now, when you do 3 sets of each exercise, do you do 3 sets in one sitting, or do you do a set, some other exercises, and then come back to that exercise, sort of like a circuit?
okay, thanks. I was wanting to get a weight set for Christmas, but that would be too expensive and would take up too much room, so I think I'm just going to get a gym membership.
you could superset alternating between two excercises. Try not to overthink it too much, the fitness industry tends to make us believe that theres a magic amount of reps and sets that work better. Weather you do 8 or 12 reps doesn't make much difference, try to train instinctively and bare in mind that most muscle adds are done using fitness models or people on steroids and that these people are unique and that your average person will never look like that no matter how hard they try
if you have a big upper chest how is ur chest shaped? i dont really like the way shirts look on me and i dont know which part of the chest to workout ?
you should still do regular bench press but if u already have a bigger upper chest do like 2 sets upper chest after regular then do lower chest for 3 sets. u can go alot heavier on decline bench press rather then a incline bench for example i can do 205 5 times on decline but i can only do 155 8 times on incline having a stronger upper chest will imprve in regular bench also.
And what about warming up, is it best to do it for each exercise of the main muscle of just for the first one? Like say, would I warm up on the bench press, then go to pec fly and warm up there too? One more question (last one) How to you flex the chest and back/ shoulders while lifting?
@TheColonelKurtz First set of each different exercise I do about 15 of a light weight. Nowadays I"m skipping the second middle weight set and going straight to a heavy weight for the second set
So is the routine to warm up a few reps, stretch, lift light, stretch, lift medium, stretch, and lift heavy, stretch? I am only asking cause I purchased your ebook and i'm still a little unclear about what's the best routine. Oh and one question I always think about while working out is some exercises while working main core muscles work smaller muscles in a minor way, so would I wanna stretch the big one first and the second one after that?
Hey Rico, just curious if you could make a video on beginners bicep and leg workout.. or maybe just suggest some exercieses? cheers from a fan from New Zealand :)
Never would i ever tell any beginner to do this workout. why you wouldnt have a beginer get under a barbell is absolutly foolish. your best friends are barbells and dumbells to build up your strenth and balance machines are no substitute. watching many of this guys videos i wouldnt listen to a thing he says. he is infact looking great ill give him that but for some reason he keeps how he did that a secret and gives us these bs video of false hope
good information. getting started making money is hard! guys u should try Heavy Dollars (google!), they are fantastically simple, they got me started - the online store is fantastic and practically runs itself
Now, when you do 3 sets of each exercise, do you do 3 sets in one sitting, or do you do a set, some other exercises, and then come back to that exercise, sort of like a circuit?
okay, thanks. I was wanting to get a weight set for Christmas, but that would be too expensive and would take up too much room, so I think I'm just going to get a gym membership.
you could superset alternating between two excercises. Try not to overthink it too much, the fitness industry tends to make us believe that theres a magic amount of reps and sets that work better. Weather you do 8 or 12 reps doesn't make much difference, try to train instinctively and bare in mind that most muscle adds are done using fitness models or people on steroids and that these people are unique and that your average person will never look like that no matter how hard they try
if you have a big upper chest how is ur chest shaped? i dont really like the way shirts look on me and i dont know which part of the chest to workout ?
you should still do regular bench press but if u already have a bigger upper chest do like 2 sets upper chest after regular then do lower chest for 3 sets. u can go alot heavier on decline bench press rather then a incline bench for example i can do 205 5 times on decline but i can only do 155 8 times on incline having a stronger upper chest will imprve in regular bench also.
i am wondering .. in the summer when i do relief how many pushes should i make.. 4 sets of.. ? 12 or 15 or 25 ? or maybe 20 .. lol sorry if it sounds stupid
u supose to breath in when ur bringin the weight down and then breath out slowly as u push the weight up. shoulders and sometimes biceps will be sore thats normal but if they hurt then ur doin chest wrong. dont let the weight drop on ur chest and then push it up cuz ur fuckin everything up
bring it down slow and focused and in the best form u can that way ull have more power
u supose to breath in when ur bringin the weight down and then breath out slowly as u push the weight up. shoulders and sometimes biceps will be sore thats normal but if they hurt then ur doin chest wrong. dont let the weight drop on ur chest and then push it up cuz ur fuckin everything up
bring it down slow and focused and in the best form u can that way ull have more power
I feel like i get a better workout of the larger muscles (chest, back) if i do the smaller coinciding body part workout first (tri, biceps). it feels like because the smaller muscle is already worn out it gets used less in the larger muscle exercises, forcing the bigger muscle to do more of the work. is there any reason you have to do the big muscle first?
hey rico, my gym doesnt have an incline press. the other three machines are there, but oddly the chest press in my gym is kind of a splice between the chest press you use here and the incline press. is there a different machine i should use or just use the 3? what about benching with smith machines?
that cable cross over, isn't your arm supposed to b a bit more parallel like your doing a chest fly. and for the seated press r you supposed to lock your arm??? cuz ppl say not to.
well essentially the same principles for men apply to women. So basically if you follow a basic strength based exercise plan (like Rico's) you get result. Make sure to adjust your diet for you body weight (don't wanna eat too much and get fat).
The Only thing is that women don't bulk up like men because women lack testosterone. You will still gain muscle, but just at a slower pace. So lots of hard work and dedication :)
Hey Rico, thanks for the video - Ive just started going to the gym and will be using your video's as guidlines to what i should be doing - thanks for the tips =)
Rico, great video really enjoyed it. Having a real problem in the gym at the moment. When working my back, and lower body I seem to be able to keep up with most guys my size. However my Bench and generally all my chest workouts I am struggling i.e I can bench like 65-70% of my body weight, I know it is quiet sad but its a tad embarrassing at the gym to be struggling at such low weights. Im 6 ft 1 and in generally good shape, have long arms. Any good tips for helping a novice to improve things.Tx
you said u need to do a warm up set for each exercise, so your actually doing 4 sets because of the warm up or is the warm up already included in the 3 sets?
Rico at the moment i am working out most parts of my body every day i go gym. I do one excercise for each body part only. Is that good, or should i do different parts on different days, like in your book?
By going to exhaustion, do you mean barely able to perform the last rep? Sometimes when I do bench-presses, I struggle as hard as I can with the last rep and it takes me quite a while to get it up. However, my form obviously suffers. Is this good or bad?
thanks a lot, I made the big decision to change my life around, I've lost 80 lbs, buckled down on my nutrition and recently joined a gym, so these videos really help keep my motivated and are great at explaining good workout routines and specific instructions, great work.
i want help ive been training for two years now and im 18 but i still havent got that ripped pec look it still looks like fat can you give me some tips which i can improve on to get that ideal look
dude I dont own the freaking gym. Shouldn't you be focusing on the content instead of the music?? When I train i use my ipod anyway. I don't think Ill ever hear them playing Tupac!
Woah bro, take it easy, was a joke. Yea, I was paying attention to the content, I actually love the videos, just noticed the silly music in the back :P
because like most people I didn't have an upper chest and the incline focuses on the upper..I decline and flys/pec dec, etc too and variations of those exercises
I been working out and taking your tips and my upper is gettin good and everything but my lower pecs are lackin. Its like man boob status and I dunno what to do to work out lower pecs
im starting to get chest muscles on every area except for my inner. i have always been really skinny and all my bones are covering up lol but my inner chest just wont seem to get muscles over my bones.
(if your trainig) eat enough protein to repair the broken down muscles 1/1.5 gram per pound of body weight. But the main thing if you looking to ad bodyweight is INCREASE YOUR CALROIE CONSUMPTION. but be careful to obtain most your claories from good calories not much junk foody consumption.
in addition to that you can purchase a WEIGHT GAIN powder supplement. google it check the different brands and reviews of different powders there on the market
dont worry about your weight man, your only 15. weight till you get into your 20s,30s etc.. your body weight tends to go up as you get older.
your young ,you probably the fast metabolism type of people. i have a cousin who eats twice as me but he is tall hand very slim, poor guy cannot put on any weight . and then you get the other extremity too, with some people eat fairly small yet they cant LOSE weight. genetics determines body types and tendancies to a some degree
see this is the thing....what about freeweights??? i cycle my workouts...i would do machines for like a month...switch it up of course muscle memory....but then i would do free weights for stabalizer muscles.......idk....but when do u use free weights??? is it better doing decline presses with free weights and then regular bench press with the bar and then incline dumbell presses??? sorry if i sound confusing i try to incorporate both but i dont want to work out the same muscle twice you know?
u know being my size is embarrassing for a 15 yr old because i just cant gain any weight(well i can but its hard)so i please tell me what would be recommanded for me to gain some weight and build up some muscles
IMO free weights take precedence . 99% of people you see with impressive physiques including all the pro bodybuilders, began building their muscle mass but using mainly free weights, obviously with decent diet too. its a combination. Hardcore
machines can be used mostly for definition work or if you carrying some kind of injury which prohibits u from using free weights
usually goes flat first, followed by incline bar or dumbell press, and finaly u can do decline( decline are very rare though, most people dont even do them)
u can also do dips as and alterantive to declines (seated machine or on a free dip bar)
but i dont know but declines in most gyms u dont see people doing them, some may beg to differ with me, but i dont see them as that useful compared to inclines and flat they are much less significant
also the pec flyes u doing is kind of unconventional method of doing them
for example if i was to do it, i would do them palms facing each other and cable brought together lower angle (i.e ending towards lower abs at finishing positino NOT your position almost shoulder height. BUT i may change it around depending what part of the chest your targeting , but u need to explain this to the beginner IMO
surely a staple for a beginner should surely be some free weight benches, incling falt,barbell dumbell etc.. to build mass and muscle stability.
i personally for a beginner its ok to do some seated press, or pec det etc.. but only as an isolation exercise AFTER you have done ur main dumble barbell exercises
machines are safer option but if your serious in building some muscle mass as a beginner you should primarilly be looking at some common basic chest exercises
firstly allow me to say that i admire your physique and your zest for the sport. so dont think im condemning or having a dig at you OK
1) you have created this video for BEGINNERS chest workout as the title says. However man surely someone with your experience knows doing few sets of seated press machine and cables/pec dec is far from what is advised for a beginner. that exercise program i would understand for advance or a woman but not as a main program for a beginner
Oh 1 question.. Ahh i have my upper chest and middle chest lookin' right but the lower part man.. i cant tighten it and i go to gym fo 1 year. First i was 86 kg and now i'm 75 and the lower part looks like girl tits :D how can i fix it ?
hopefully u can answer my question but ive been trying to workout my lower chest...there is no decline bench so i have to find other workouts but all i can think about are dips..what other one would u recommend??
Rico thanks for the response.I guess I'm trying to covince myself that forced reps, etc. are not needed. My thought process is Rico = HUGE and I want to = Rico and Rico doesn't do them though he would IF he had a training partner . But Rico is huge without them . Maybe a better question would be : Did you use forced reps, etc. to get to where you are now ( small to swole) or just the three sets per exercise ?
the answer is that i have always trained alone and never with a partner so i have never done forced reps :) just follow my videos and combine great nutrition and supplementation to get to your goals!
Rico do you do forced reps,drop sets,negatives, etc. on your last set of each exercise? It seems to me that these techniques are not needed and may be overkill. Once you hit failure on that top third set the job is done! Am I on the money ? Your comments would be greatly appreciated. By the way I'm awaiting the arrival of your book.
i don't do forced reps because i don't train with a partner..if i did i would though. At failure when you are intensely trying to complete the last rep and you can't your very good bro!
your book is only good for cleaning my ass after taking a shit.....its so funny to fool a 53 year old loser...pillow chewer...fag ass..by the way, why don't you take off that funny stupid hat...you look like a fag clown...hahaha..i bet you practice the Chinese padlock....hahaha you funny idiot...and on the other hand, the outfit that you use is completely GAY....i realize that your head is filled with water instead of a brain....with a golden fish inside...
You keep calling him gay because you're insecure of your own orientation. Let me help you out by saying there's nothing wrong with being gay. You're also jealous of his physique.
Since Muscles heal in 48 hours.how come you only do each muscle once a week? don't you feel like you could get so much more results if you do them more often?
Sorry, well my real concern is whether to use a a machine weights/cable or free weights?Since I'm only a beginner and no access to go to gym,I decided to buy Weider home multi gym.And these are the specs: Bench Press # 172lbs max. Butterfly # 159lbs max. High pulley bar # 99lbs max. Low pulley bar # 185lbs max. Leg Developer,Biceps preacher pad includes.and all using cable. Just want to ask you if this machine is enough for a beginner work out and build some muscle?Thanks man!
Rico,they say that free weights is more benefecial but for safety reason and minimum risk of injuries,Is the cable based multi-gym system particularly for my home gym is enough for a beginner. I am 154 lbs. wishing to gain weight and muscle. . What is the advisable minimum usable weight stack on the machine for long- term use? Thanks!
Pocah212... again with all due respect, i think the guy know what he is talking about, body builders have proven formulas that work.. while 3 meals a day may work for you... I'd feel more confident in taking your view seriously untill i see you at his age looking like he does
But having said that i understand your point... and not disagreeing with you... simply acknowledging the pro know what hes talking about
Everyone knows there are different perspectives on everything. I think 5-7 meals a day may be ideal to gain muscle or lose fat, but I gained a lot more muscle by just eating 3 meals than I ever did trying to eat multiple meals with whey. I don't drink shakes anymore. I just eat and take L-Glutamine. I don't mean to be disagreeable, but personally I think you're better off doing the reps slower altogether, and the negatives slower than the positives. Its just more resistance and less momentum.
you're right five meals a day increases your metabolism and doesn't make you all sluggish from trying to digest huge meals. I doubt whether your muscle gains were from eating 3 meals as opposed to five to seven. Other factors probably were involved. All reps should be smooth and controlled and not jerky. Some days I stop completely on each rep before I do each rep.
all people saying hardgainer need work on compound exercise.I am a hardgainer.Should i follow this routine?
sdstan 11 months ago
@sdstan you gain through consistent diet, 5 meals a day with protein at every meal and training with INTENSITY
totalhealth4life 11 months ago
can i get defined muscles without protein shakes? cause those things are dangerous
11033066099 1 year ago
@11033066099 Dangerous? Where do you get your info from?? LOL I'd start using another source!
totalhealth4life 1 year ago 2
And what about warming up, is it best to do it for each exercise of the main muscle of just for the first one? Like say, would I warm up on the bench press, then go to pec fly and warm up there too? One more question (last one) How to you flex the chest and back/ shoulders while lifting?
TheColonelKurtz 1 year ago
@TheColonelKurtz First set of each different exercise I do about 15 of a light weight. Nowadays I"m skipping the second middle weight set and going straight to a heavy weight for the second set
totalhealth4life 1 year ago
So is the routine to warm up a few reps, stretch, lift light, stretch, lift medium, stretch, and lift heavy, stretch? I am only asking cause I purchased your ebook and i'm still a little unclear about what's the best routine. Oh and one question I always think about while working out is some exercises while working main core muscles work smaller muscles in a minor way, so would I wanna stretch the big one first and the second one after that?
TheColonelKurtz 1 year ago
waaaaaaaaaay too many sets cut that shit in half same results
rep4666 1 year ago
thanks buddy
maxip123 1 year ago
Hey Rico, just curious if you could make a video on beginners bicep and leg workout.. or maybe just suggest some exercieses? cheers from a fan from New Zealand :)
p.s. your nutrition tips are excellent!
CallumNzl 1 year ago
@CallumNzl
Bro I have every body part videos........just look
totalhealth4life 1 year ago
@totalhealth4life Hey mate, yeah i know you do but i just wasnt sure if there all beginner workouts? im guessing they are then?
cheers
CallumNzl 1 year ago
Never would i ever tell any beginner to do this workout. why you wouldnt have a beginer get under a barbell is absolutly foolish. your best friends are barbells and dumbells to build up your strenth and balance machines are no substitute. watching many of this guys videos i wouldnt listen to a thing he says. he is infact looking great ill give him that but for some reason he keeps how he did that a secret and gives us these bs video of false hope
dgwear69 1 year ago
what's with the hat ? i bet your bold. :P
azujevas 1 year ago
i do this in weightlifting at my school in 12 weeks i started out at benching 150 pounds and the end of the 12 weeks i was benching 250
IYeahbuddy 1 year ago
fantastic.....great job
totalhealth4life 1 year ago
good information. getting started making money is hard! guys u should try Heavy Dollars (google!), they are fantastically simple, they got me started - the online store is fantastic and practically runs itself
Bonnieorren 2 years ago
lol... at first i thought this was jean calude van damme
looneysolidsnake 2 years ago 8
Comment removed
ieatlilm0nsters 2 years ago
Now, when you do 3 sets of each exercise, do you do 3 sets in one sitting, or do you do a set, some other exercises, and then come back to that exercise, sort of like a circuit?
jreily88 2 years ago
3 sets of one exercise with about a minute rest inbetween each set, then move onto another exercise...someone correct me if im wrong
duby22 2 years ago
okay, thanks. I was wanting to get a weight set for Christmas, but that would be too expensive and would take up too much room, so I think I'm just going to get a gym membership.
jreily88 2 years ago
you could superset alternating between two excercises. Try not to overthink it too much, the fitness industry tends to make us believe that theres a magic amount of reps and sets that work better. Weather you do 8 or 12 reps doesn't make much difference, try to train instinctively and bare in mind that most muscle adds are done using fitness models or people on steroids and that these people are unique and that your average person will never look like that no matter how hard they try
TheRealDirtyScary 2 years ago
I do 4 sets of one exercise.
1 set is a warm up set, the remaining 3 I lift heavy.
pojo205 2 years ago
if you have a big upper chest how is ur chest shaped? i dont really like the way shirts look on me and i dont know which part of the chest to workout ?
sniperboy102 2 years ago
you should still do regular bench press but if u already have a bigger upper chest do like 2 sets upper chest after regular then do lower chest for 3 sets. u can go alot heavier on decline bench press rather then a incline bench for example i can do 205 5 times on decline but i can only do 155 8 times on incline having a stronger upper chest will imprve in regular bench also.
mcturk17 2 years ago
all people saying hardgainer need work on compound exercise.I am a hardgainer.Should i follow this routine?
sdstan 11 months ago
@sdstan you gain through consistent diet, 5 meals a day with protein at every meal and training with INTENSITY
totalhealth4life 11 months ago
can i get defined muscles without protein shakes? cause those things are dangerous
11033066099 1 year ago
@11033066099 Dangerous? Where do you get your info from?? LOL I'd start using another source!
totalhealth4life 1 year ago 2
And what about warming up, is it best to do it for each exercise of the main muscle of just for the first one? Like say, would I warm up on the bench press, then go to pec fly and warm up there too? One more question (last one) How to you flex the chest and back/ shoulders while lifting?
TheColonelKurtz 1 year ago
@TheColonelKurtz First set of each different exercise I do about 15 of a light weight. Nowadays I"m skipping the second middle weight set and going straight to a heavy weight for the second set
totalhealth4life 1 year ago
So is the routine to warm up a few reps, stretch, lift light, stretch, lift medium, stretch, and lift heavy, stretch? I am only asking cause I purchased your ebook and i'm still a little unclear about what's the best routine. Oh and one question I always think about while working out is some exercises while working main core muscles work smaller muscles in a minor way, so would I wanna stretch the big one first and the second one after that?
TheColonelKurtz 1 year ago
waaaaaaaaaay too many sets cut that shit in half same results
rep4666 1 year ago
thanks buddy
maxip123 1 year ago
Hey Rico, just curious if you could make a video on beginners bicep and leg workout.. or maybe just suggest some exercieses? cheers from a fan from New Zealand :)
p.s. your nutrition tips are excellent!
CallumNzl 1 year ago
@CallumNzl
Bro I have every body part videos........just look
totalhealth4life 1 year ago
@totalhealth4life Hey mate, yeah i know you do but i just wasnt sure if there all beginner workouts? im guessing they are then?
cheers
CallumNzl 1 year ago
Never would i ever tell any beginner to do this workout. why you wouldnt have a beginer get under a barbell is absolutly foolish. your best friends are barbells and dumbells to build up your strenth and balance machines are no substitute. watching many of this guys videos i wouldnt listen to a thing he says. he is infact looking great ill give him that but for some reason he keeps how he did that a secret and gives us these bs video of false hope
dgwear69 1 year ago
what's with the hat ? i bet your bold. :P
azujevas 1 year ago
i do this in weightlifting at my school in 12 weeks i started out at benching 150 pounds and the end of the 12 weeks i was benching 250
IYeahbuddy 1 year ago
fantastic.....great job
totalhealth4life 1 year ago
good information. getting started making money is hard! guys u should try Heavy Dollars (google!), they are fantastically simple, they got me started - the online store is fantastic and practically runs itself
Bonnieorren 2 years ago
lol... at first i thought this was jean calude van damme
looneysolidsnake 2 years ago 8
Comment removed
ieatlilm0nsters 2 years ago
Now, when you do 3 sets of each exercise, do you do 3 sets in one sitting, or do you do a set, some other exercises, and then come back to that exercise, sort of like a circuit?
jreily88 2 years ago
3 sets of one exercise with about a minute rest inbetween each set, then move onto another exercise...someone correct me if im wrong
duby22 2 years ago
okay, thanks. I was wanting to get a weight set for Christmas, but that would be too expensive and would take up too much room, so I think I'm just going to get a gym membership.
jreily88 2 years ago
you could superset alternating between two excercises. Try not to overthink it too much, the fitness industry tends to make us believe that theres a magic amount of reps and sets that work better. Weather you do 8 or 12 reps doesn't make much difference, try to train instinctively and bare in mind that most muscle adds are done using fitness models or people on steroids and that these people are unique and that your average person will never look like that no matter how hard they try
TheRealDirtyScary 2 years ago
I do 4 sets of one exercise.
1 set is a warm up set, the remaining 3 I lift heavy.
pojo205 2 years ago
if you have a big upper chest how is ur chest shaped? i dont really like the way shirts look on me and i dont know which part of the chest to workout ?
sniperboy102 2 years ago
you should still do regular bench press but if u already have a bigger upper chest do like 2 sets upper chest after regular then do lower chest for 3 sets. u can go alot heavier on decline bench press rather then a incline bench for example i can do 205 5 times on decline but i can only do 155 8 times on incline having a stronger upper chest will imprve in regular bench also.
mcturk17 2 years ago
i am wondering .. in the summer when i do relief how many pushes should i make.. 4 sets of.. ? 12 or 15 or 25 ? or maybe 20 .. lol sorry if it sounds stupid
BladeDayBreak 2 years ago
i find fly workouts build more musle around the whole chest then presses
Phenom000001 2 years ago
i never exhaust out when i push ...
can this be the whole problem that i never feel anything in my chest, only in my arms???
PLEASE HELP
IHSKenny 2 years ago
Check out Scooby1961's video "Focus for the Advanced Bodybuilder." That should help you get a feel for what contracting the chest should feel like.
Kakarot21591 2 years ago
u supose to breath in when ur bringin the weight down and then breath out slowly as u push the weight up. shoulders and sometimes biceps will be sore thats normal but if they hurt then ur doin chest wrong. dont let the weight drop on ur chest and then push it up cuz ur fuckin everything up
bring it down slow and focused and in the best form u can that way ull have more power
that goes for every muscle group
mcturk17 2 years ago
u supose to breath in when ur bringin the weight down and then breath out slowly as u push the weight up. shoulders and sometimes biceps will be sore thats normal but if they hurt then ur doin chest wrong. dont let the weight drop on ur chest and then push it up cuz ur fuckin everything up
bring it down slow and focused and in the best form u can that way ull have more power
that goes for every muscle group
mcturk17 2 years ago
I feel like i get a better workout of the larger muscles (chest, back) if i do the smaller coinciding body part workout first (tri, biceps). it feels like because the smaller muscle is already worn out it gets used less in the larger muscle exercises, forcing the bigger muscle to do more of the work. is there any reason you have to do the big muscle first?
zergling6000 2 years ago
ricoive always woundered, whats ur max bench press? or whats it around?
krb0123 2 years ago
man i love your tips bro!
jrizzle210 2 years ago
Comment removed
sirwolfenx 2 years ago
hey rico, my gym doesnt have an incline press. the other three machines are there, but oddly the chest press in my gym is kind of a splice between the chest press you use here and the incline press. is there a different machine i should use or just use the 3? what about benching with smith machines?
SpideryFan6 2 years ago
do flat and incline on the smith bro
totalhealth4life 2 years ago
love the music lol
bradgibson905 2 years ago
that cable cross over, isn't your arm supposed to b a bit more parallel like your doing a chest fly. and for the seated press r you supposed to lock your arm??? cuz ppl say not to.
4806577005 2 years ago
its fine........better to not lock but it wont hurt you
totalhealth4life 2 years ago
wow.. rico is pretty hot..
Do you have some tips for women trying to bulk up???
freechrisbrown 2 years ago
dont
dimiii1 2 years ago
well essentially the same principles for men apply to women. So basically if you follow a basic strength based exercise plan (like Rico's) you get result. Make sure to adjust your diet for you body weight (don't wanna eat too much and get fat).
The Only thing is that women don't bulk up like men because women lack testosterone. You will still gain muscle, but just at a slower pace. So lots of hard work and dedication :)
kulls13 2 years ago
Thanks for your advice....
freechrisbrown 2 years ago
rico can you post a video of what u can do at home with dumbbells with no machines plz
ieatlilm0nsters 2 years ago
does that hat keep the rain off of you while u work out inside?
skinnerc06 2 years ago
am I the only guy in the world who wears a freaking hat??? wow......youve got too much time on your hand dawg
totalhealth4life 2 years ago
How do you work out the inside chest ?
rickericke122 2 years ago
cable crossovers
totalhealth4life 2 years ago
his look like jaun claude van damme
greenlife168 2 years ago
Hey Rico, thanks for the video - Ive just started going to the gym and will be using your video's as guidlines to what i should be doing - thanks for the tips =)
KopiteLFC92 3 years ago 6
my pleasure........
totalhealth4life 3 years ago
thanks RICO NOW I HAVE A BETTER FORM and don't pay the haters any mind keep posting vids.
rewardsclub 2 years ago
Rico, great video really enjoyed it. Having a real problem in the gym at the moment. When working my back, and lower body I seem to be able to keep up with most guys my size. However my Bench and generally all my chest workouts I am struggling i.e I can bench like 65-70% of my body weight, I know it is quiet sad but its a tad embarrassing at the gym to be struggling at such low weights. Im 6 ft 1 and in generally good shape, have long arms. Any good tips for helping a novice to improve things.Tx
colddecklogic 3 years ago
you must work your weak parts harder..........extra sets and forced reps......you can do it
totalhealth4life 3 years ago
you said u need to do a warm up set for each exercise, so your actually doing 4 sets because of the warm up or is the warm up already included in the 3 sets?
liltom2526 3 years ago
included
totalhealth4life 3 years ago
You have a PHENOMENAL body friend.
You look maybe 36-37, not 54! amazing.
Keep up the good work.
I also commend you on your passion for diet, which is the essentials for a healthy body and mind.
FriedChicken4Life 3 years ago
You CAN reverse the aging process
totalhealth4life 3 years ago
This comment has received too many negative votes show
You CANT reverse the hair loss process aka nice hat.
prophetezekiel 3 years ago
Rico at the moment i am working out most parts of my body every day i go gym. I do one excercise for each body part only. Is that good, or should i do different parts on different days, like in your book?
UltimateHibz 3 years ago
why would i put an inferior way to build muscle in my book???????? Dude!!! When you want to get good at something copy the pro!!!
totalhealth4life 3 years ago
what supplements do u take?
blade83336 3 years ago
too many too mention! Look at my 3rd post workout nutrition video
totalhealth4life 3 years ago
By going to exhaustion, do you mean barely able to perform the last rep? Sometimes when I do bench-presses, I struggle as hard as I can with the last rep and it takes me quite a while to get it up. However, my form obviously suffers. Is this good or bad?
Kakarot21591 3 years ago
Perfect
totalhealth4life 3 years ago
thanks a lot, I made the big decision to change my life around, I've lost 80 lbs, buckled down on my nutrition and recently joined a gym, so these videos really help keep my motivated and are great at explaining good workout routines and specific instructions, great work.
drummerguydw 3 years ago
Great job! If you want to take this all the way buy my book...its ALL I KNOW.
totalhealth4life 3 years ago
Any tips for traps workouts?
Ba5im 3 years ago
watch my back video
totalhealth4life 3 years ago
hey rico great vid
i want help ive been training for two years now and im 18 but i still havent got that ripped pec look it still looks like fat can you give me some tips which i can improve on to get that ideal look
rafael4372 3 years ago
its all in my book bro
totalhealth4life 3 years ago
Lookin' thick, Rico.
No offense, but that hat ... ehhhhh. :D
senatus 3 years ago
dam bro ur strong
romanpro4sh00re 3 years ago
Rico,
on ALL of the things you showed..you do all three sets with the third to exhaustion as you explained right?
thanks for your time
jonathanknight08 3 years ago
yes
totalhealth4life 3 years ago
ok thank you!! I just signed up for your newsletter too...
jonathanknight08 3 years ago
good job bro!!!
totalhealth4life 3 years ago
hey man great video
i have a quiestion
wat should i do like for the upper chest but inside of it and for my lower chest because the lo0ks like boobs =(
rbt809 3 years ago
incline for upper - wide and close grip
declines for lower
totalhealth4life 3 years ago
is this a gay gym? it's all chick music in the backround
CanadaOwnsYou 3 years ago
dude I dont own the freaking gym. Shouldn't you be focusing on the content instead of the music?? When I train i use my ipod anyway. I don't think Ill ever hear them playing Tupac!
totalhealth4life 3 years ago
Woah bro, take it easy, was a joke. Yea, I was paying attention to the content, I actually love the videos, just noticed the silly music in the back :P
CanadaOwnsYou 3 years ago
lol!! cool!
totalhealth4life 3 years ago
Funny that you say. I noticed the music as well and I was just about to ask the same question lol.
007nites 3 years ago
if i wear 1 of those hats will it make me stronger??
dannyJmac1980 3 years ago
Well if the hat makes you stronger i want one to LOL...
canvasguy 3 years ago
you look kinda like BASTISTA...
hmonboy 3 years ago
I wish i did....he's a freaking beast!
totalhealth4life 3 years ago
he does doesnt he
edgestillrules95 3 years ago
how much time and days am i suppose to work out during the week if im 15
RULYESCAMILLA 3 years ago
same times for all. Age doesnt matter
totalhealth4life 3 years ago
hia jst wanted to ask why dont u do flat bench press??
mcblaze07 3 years ago
because like most people I didn't have an upper chest and the incline focuses on the upper..I decline and flys/pec dec, etc too and variations of those exercises
totalhealth4life 3 years ago
rico how bout flat and incline bench presses?...i feel those two are the most effective chest workouts...
toreto657 3 years ago
I only do the inclines no flats
totalhealth4life 3 years ago
I been working out and taking your tips and my upper is gettin good and everything but my lower pecs are lackin. Its like man boob status and I dunno what to do to work out lower pecs
ollfriezallo 3 years ago
decline chest presses
totalhealth4life 3 years ago
how many seconds rest do u recommend for someone hu's trying to gain muscle?
CanadaUSAlliance 3 years ago
one min...everyone
totalhealth4life 3 years ago
im starting to get chest muscles on every area except for my inner. i have always been really skinny and all my bones are covering up lol but my inner chest just wont seem to get muscles over my bones.
blaznskate92 3 years ago
flys and pec deck
totalhealth4life 3 years ago
close grip bench press will build inner chest :D
Peace
03taylok 3 years ago
MTVasiarocks
(if your trainig) eat enough protein to repair the broken down muscles 1/1.5 gram per pound of body weight. But the main thing if you looking to ad bodyweight is INCREASE YOUR CALROIE CONSUMPTION. but be careful to obtain most your claories from good calories not much junk foody consumption.
in addition to that you can purchase a WEIGHT GAIN powder supplement. google it check the different brands and reviews of different powders there on the market
arsenalmanic 3 years ago
MTVasiarocks
dont worry about your weight man, your only 15. weight till you get into your 20s,30s etc.. your body weight tends to go up as you get older.
your young ,you probably the fast metabolism type of people. i have a cousin who eats twice as me but he is tall hand very slim, poor guy cannot put on any weight . and then you get the other extremity too, with some people eat fairly small yet they cant LOSE weight. genetics determines body types and tendancies to a some degree
arsenalmanic 3 years ago
see this is the thing....what about freeweights??? i cycle my workouts...i would do machines for like a month...switch it up of course muscle memory....but then i would do free weights for stabalizer muscles.......idk....but when do u use free weights??? is it better doing decline presses with free weights and then regular bench press with the bar and then incline dumbell presses??? sorry if i sound confusing i try to incorporate both but i dont want to work out the same muscle twice you know?
Crippled99 3 years ago
combine free and machines and always change your order of exercises to keep your muscles shocked.
totalhealth4life 3 years ago
u know being my size is embarrassing for a 15 yr old because i just cant gain any weight(well i can but its hard)so i please tell me what would be recommanded for me to gain some weight and build up some muscles
MTVasiaROCKS 3 years ago
i dont know enough about you or your eating habits.amount of calories..ratio of protein to helathy fats and carbs, etc
totalhealth4life 3 years ago
IMO free weights take precedence . 99% of people you see with impressive physiques including all the pro bodybuilders, began building their muscle mass but using mainly free weights, obviously with decent diet too. its a combination. Hardcore
machines can be used mostly for definition work or if you carrying some kind of injury which prohibits u from using free weights
arsenalmanic 3 years ago
and alos CRIPPLED99
usually goes flat first, followed by incline bar or dumbell press, and finaly u can do decline( decline are very rare though, most people dont even do them)
u can also do dips as and alterantive to declines (seated machine or on a free dip bar)
but i dont know but declines in most gyms u dont see people doing them, some may beg to differ with me, but i dont see them as that useful compared to inclines and flat they are much less significant
arsenalmanic 3 years ago
for example i know that the way you doing it, i can see what part your hitting, (upper pec and middle line, BUT a novice will probably not gage that.
what if you lookig to hit the out lines , ( u need different angle and totally different wasy of doing the exercise, so you should let them know
anyways you are inspiration man and keep up the good work and hope ur book does well
arsenalmanic 3 years ago
no problem. I know everyone has their own opinions.
totalhealth4life 3 years ago
also the pec flyes u doing is kind of unconventional method of doing them
for example if i was to do it, i would do them palms facing each other and cable brought together lower angle (i.e ending towards lower abs at finishing positino NOT your position almost shoulder height. BUT i may change it around depending what part of the chest your targeting , but u need to explain this to the beginner IMO
arsenalmanic 3 years ago
surely a staple for a beginner should surely be some free weight benches, incling falt,barbell dumbell etc.. to build mass and muscle stability.
i personally for a beginner its ok to do some seated press, or pec det etc.. but only as an isolation exercise AFTER you have done ur main dumble barbell exercises
machines are safer option but if your serious in building some muscle mass as a beginner you should primarilly be looking at some common basic chest exercises
gl
arsenalmanic 3 years ago
firstly allow me to say that i admire your physique and your zest for the sport. so dont think im condemning or having a dig at you OK
1) you have created this video for BEGINNERS chest workout as the title says. However man surely someone with your experience knows doing few sets of seated press machine and cables/pec dec is far from what is advised for a beginner. that exercise program i would understand for advance or a woman but not as a main program for a beginner
arsenalmanic 3 years ago
thx
BladeDayBreak 3 years ago
Oh 1 question.. Ahh i have my upper chest and middle chest lookin' right but the lower part man.. i cant tighten it and i go to gym fo 1 year. First i was 86 kg and now i'm 75 and the lower part looks like girl tits :D how can i fix it ?
BladeDayBreak 3 years ago
decline presses
totalhealth4life 3 years ago
try Flyce (flice)
BladeDayBreak 3 years ago
hopefully u can answer my question but ive been trying to workout my lower chest...there is no decline bench so i have to find other workouts but all i can think about are dips..what other one would u recommend??
joshuita123 3 years ago
you could stack some weights under one end of a bench to make it decline.......dips are good...lean forward
totalhealth4life 3 years ago
Thanks for the video Rico. Just one question though...What kind of supplements do you prefer to tone the upper body and lose belly fat?
HaRRyG93 3 years ago
the act of weight training burns fat around your organs..very important....cardio and diet trim fat......
totalhealth4life 3 years ago
Rico thanks for the response.I guess I'm trying to covince myself that forced reps, etc. are not needed. My thought process is Rico = HUGE and I want to = Rico and Rico doesn't do them though he would IF he had a training partner . But Rico is huge without them . Maybe a better question would be : Did you use forced reps, etc. to get to where you are now ( small to swole) or just the three sets per exercise ?
roblovern 3 years ago
the answer is that i have always trained alone and never with a partner so i have never done forced reps :) just follow my videos and combine great nutrition and supplementation to get to your goals!
totalhealth4life 3 years ago
Rico do you do forced reps,drop sets,negatives, etc. on your last set of each exercise? It seems to me that these techniques are not needed and may be overkill. Once you hit failure on that top third set the job is done! Am I on the money ? Your comments would be greatly appreciated. By the way I'm awaiting the arrival of your book.
roblovern 3 years ago
i don't do forced reps because i don't train with a partner..if i did i would though. At failure when you are intensely trying to complete the last rep and you can't your very good bro!
totalhealth4life 3 years ago
Would you suggest using the 15, 12, then till failure method for all the sets you talked about?
strike2inciner8 3 years ago
yes...it's worked for me!
totalhealth4life 3 years ago
hey rico you looked kinda bothered with that muscic. lol
SDGwrestling 3 years ago
the gym's music sucks!!!!!! top 40 bullshit
totalhealth4life 3 years ago
your book is only good for cleaning my ass after taking a shit.....its so funny to fool a 53 year old loser...pillow chewer...fag ass..by the way, why don't you take off that funny stupid hat...you look like a fag clown...hahaha..i bet you practice the Chinese padlock....hahaha you funny idiot...and on the other hand, the outfit that you use is completely GAY....i realize that your head is filled with water instead of a brain....with a golden fish inside...
nokkia11001 3 years ago
You keep calling him gay because you're insecure of your own orientation. Let me help you out by saying there's nothing wrong with being gay. You're also jealous of his physique.
TimeGoesBySoSlowly99 3 years ago
right on bro!!
totalhealth4life 3 years ago
yeah man to make fun of something that can change your life is just plain dumb asshole!
SDGwrestling 3 years ago
ha ha, they play the same freakin songs at the gym I go to =D
NoogenMCC3 3 years ago
yea they suck!
totalhealth4life 3 years ago
Hey Rico, my chest is 39", my arms are 13.5" and my waist is 32"
What are the measurements for your chest, arms and waist?
TimeGoesBySoSlowly99 3 years ago
I never have measured in a long time.....waist maybe a 32....just measured....chest 44 and biceps 17
totalhealth4life 3 years ago
yo rico, what do u think about supersets? is it more effective? or screw it
Sir0wnzAl0t 3 years ago
Sei davvero forte!!!!
vitto20480 3 years ago
Since Muscles heal in 48 hours.how come you only do each muscle once a week? don't you feel like you could get so much more results if you do them more often?
smashitlightly 3 years ago
Thanks a million Rico!
ianobico 3 years ago
ianobico 3 years ago
It should be good for you. Make sure you hit every body part in one week on your machine
totalhealth4life 3 years ago
Did this today- great workout.
RUKiddinMeHuh 3 years ago
Rico,they say that free weights is more benefecial but for safety reason and minimum risk of injuries,Is the cable based multi-gym system particularly for my home gym is enough for a beginner. I am 154 lbs. wishing to gain weight and muscle. . What is the advisable minimum usable weight stack on the machine for long- term use? Thanks!
ianobico 3 years ago
you aren't being too clear for me bro..........not really understanding your point.
totalhealth4life 3 years ago
Pocah212... again with all due respect, i think the guy know what he is talking about, body builders have proven formulas that work.. while 3 meals a day may work for you... I'd feel more confident in taking your view seriously untill i see you at his age looking like he does
But having said that i understand your point... and not disagreeing with you... simply acknowledging the pro know what hes talking about
kcbprod 3 years ago
thanks much......I've been studying this stuff for a quarter century!!
totalhealth4life 3 years ago
Everyone knows there are different perspectives on everything. I think 5-7 meals a day may be ideal to gain muscle or lose fat, but I gained a lot more muscle by just eating 3 meals than I ever did trying to eat multiple meals with whey. I don't drink shakes anymore. I just eat and take L-Glutamine. I don't mean to be disagreeable, but personally I think you're better off doing the reps slower altogether, and the negatives slower than the positives. Its just more resistance and less momentum.
pocah212 3 years ago
you're right five meals a day increases your metabolism and doesn't make you all sluggish from trying to digest huge meals. I doubt whether your muscle gains were from eating 3 meals as opposed to five to seven. Other factors probably were involved. All reps should be smooth and controlled and not jerky. Some days I stop completely on each rep before I do each rep.
totalhealth4life 3 years ago