INSTRUCTIONS
The idea is to accumulate enough quality repetitions to stimulate a hypertrophic response. To make sure our workout is effective, we’ll have a couple rules.
1. Perform 100 total repetitions with compound chest focused movements
2. Every set should be between an RPE 7-9 (1-3 reps left in the tank). In other words, each set is challenging.
3. Select any rep range between 5-12 (after 12 it becomes hard to assess RPE)
4. Select 3-5 movements to complete these 100 total quality reps
5. To accumulate localized fatigue, try to complete these sets in less than 1 hour total
SAMPLE ROUTINE
Week 1
1. Pause Bench Press 5×5 @ 75%
2. Incline Bench Press 4×6 @ RPE 8
3. Dips 3×8 @ RPE 8
4. Wide Grip Decline Press 3×10 @ RPE 9
Weeks 2-3, increase Exercise #1 by 2.5% intensity. Then go back down to 75% and keep repeating the process (except consider adding an extra set of 5)
Every second week, feel free to add in one more compound set somewhere. Once you reach ~120 reps in one hour, deload back down to 100 and gradually build up again.
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25 comments
Instructions in the description. Here is an easy way to effectively organize a chest hypertrophy routine where basic compound movements are emphasized.
The goal of "100 quality reps" corresponds approximately to what you will need to stimulate a hypertrophic response. If you like videos like this, like the video and let me know what you'd like to see next!
Omars the type of guy to say he'll put the link in the description to someones youtube channel or website and not actually do it lol. Gotta love him though. Best Youtuber out there when it comes to mixing entertainment with solid insight and info on lifting
can I do 10 sets of 10 reps with just dips at an RP of 8?
I want more like Arnold chest (not literally) but that shape.
What should I do?
Chalk vs Straps For Heavy Weight…. Pros and Cons… Please Do… or Someone please answer..
Omar, why no weighted dips?
This guy has made no gains for years
fitness youtubers are becoming scams, this dude worked on his “ass chest” for years on years with almost no change and now he’s going to “teach” people how to get a good sized chest. goodluck rookies, they’re bs/ing you
Just looking for a little advice, whether from Omar himself or anyone who sees this. I started at 5'11" 325lbs. The lowest I got right before this past holiday season is 196. I am sitting at 209 right now and since 2019 started I have been trying to focus a bit more on hypertrophy and strength. I havent been strictly counting calories/macros but I am focused on how much protein I eat in a day. Since the beginning of the year I have put about 35 pounds on my working weight for squats, my triceps are noticeably stronger as well. This proves to me that I have the ability to grow which I was worried about. Now I kind of feel stuck because i really want to lean out because I am not comfortable with my physique yet but I also don't want to waste away my "newbie gains". So essentially I am asking what should my next move be. Should I continue to focus on hypertrophy and then cut before summer? Should I commit more to hypertrophy and up my calories? Or should I just directly focus on the weight loss and worry about hypertrophy later? Thank for any advice.
Those are working set and dont include a warm up right?
2:50 , talks about rpe7, does rpe 9-10 on that bench press. I love you omar. It shows how damn hard is to follow own programming plan.
What are the rest periods?
Any ideas on the rest times
Bit weird that the workout in your video and is completely different to the one in the info
How many days per week? 1?
I came here to get massive calves, now I have a massive chest and no calves, I look ridiculus…
I started doing this type of workout for everything about 5years ago…funny thing is i got the idea from a blackbelt talking about the way he trained and such..decided i would try it for my workouts and sure shit it worked the same and results were and have been amazing.
Yo, you started juicing??
Actually I followed RP programs and every other mainstream fitness ideas, very very little progress. Then I followed the good old upper lower template with double progression doing only the exercises that makes me feel the muscle working and boom, improvement week to week happened
Also, most people push ideas for the sake of being different, filling the weekly upload quota and selling programs. I’m yet to see a YouTube fitness guy who took a weak point and turn it to a strong point (except for 3dmj team).
You do need to work with a coach if you are a beginner or doing sports. Other than that just follow simple templates with simple progression schemes
3 to 4 exercises 5 x10 leaving a few reps in the tank works best for me and other legends mixing compounds and iso
YOU WILL GET VERY STRONG WORKIN LIKE THIS….
Great video Omar, just a follow up question, what about frequency? How often in a week should I train my chest this way? I typically do 10 sets of 10-12 on my push days (not including triceps) twice a week. Is that volume good enough?
I like his damn videos………………but I'm not gonna eat my f' in vegetables.
How many times per week? 1 or 2 per week?
the sound is not good I am quite disappointed