Thread and Swole… trying it out. It’s sounds just meat-head enough, or is it a little too much? Let me know.
A workout is never is as good as when it’s with someone who’s going to push you to be your absolute best. And if they’re someone who knows how to laugh while their muscles are on the verge of giving out, it’s even better. I was able to convince my friend Naeem to come put in some work with me. He’s a beast of a human, a decathlete, and just a genuinely good guy to hang out with. And when I say he’s a beast, I’m not kidding. We walked into my gym and while we were checking him in as a guest the front desk lady said “are you sure he isn’t already a member? He looks like he has all the memberships… Looks like he worked out before he got here.” So… Yeah. Keeping up with him was fun.
Naeem is prepping for his next event and so I deferred to his schedule, which meant heavy chest and back. Here’s what we did:
THE WORKOUT – HEAVY CHEST AND BACK
A heavy chest and back workout should be pretty simple, but it’s never going to be easy. It hits all the “beach muscles” in a way that you’ll probably regret after like 24 hours. And that’s exactly what you want. But before jumping in, ALWAYS warm-up. Really before any workout, but especially before lifting heavy.
Warm-up – Do each of these exercises in order, and repeat the routine 2x
- Push-ups x 10
- Jumping Jacks x 50
- Mountain Climbers x 20 seconds
Now that you’re warmed up, let’s get to it.
BENCH – If you hit the top of the target range, increase your weight
- 2 x 10 (warm-up weight, don’t increase)
- 2 x 3-5
- 2 x 2-4
- 2 x Burnout (warm-up weight)
PULL-UPS x CLEAN AND PRESS SUPERSET– 4 sets
- Pull-Ups x Failure
- Clean and Press x 5-8
PUSH-UPS X BARBELL ROWS SUPERSET – 4 sets total
- Clap push-ups x Failure
- Regular push-ups x Failure
- Assisted push-ups x Failure
- Barbell Rows x 5-8
- 3 x Failure
Going heavy is an awesome way to not only test your limits, but push past them. But don’t get carried away and overdo it. Pushing your limits should be done with care, not complete disregard. You don’t want to go over the edge and hurt yourself. Maintain good form with every heavy rep, if you can’t, drop the weight until you can. Lifting heavy with bad form is a good way to go get a ride in the ambulance. Don’t do that. And, always make sure you have a spotter.
Needless to say, we both left the gym barely functioning, and I can still feel the pains days later, but it’s a helluva workout. Whether you’re trying to gain mass or get cut, I’d recommend this lovely death trap of a workout.