Workout of the Week: The Benchless Chest Workout

We like the bench press. It’s long been considered the go-to gym move for chest development and strength (which is why you may hear a lot of  “Whattaya bench?”). But broad, strong pectorals don’t necessarily have to come from the bench press, and the classic move may have some downsides, as well.

The front deltoids, for instance, inherently take on a lot of stress during the flat barbell bench because of the tendency for the bar to drift back over the lifter’s eyes, instead of right at the bottom of the chest. Sure, this is a form fix waiting to happen, but often the bench press comes associated with the urge to make it the heaviest lift in an athlete’s arsenal, and with that stigma can often come injury. Alternately, volume benching can lead to fatigue and stress of the rotator cuff as form starts to decline in the later reps.

Does this mean you should scrap the bench? Unless you have a history of shoulder injuries or don’t feel confident in your form, of course not. But it’s not a bad idea to work in other movements for the pecs, considering their primary motion is INWARD, and not OUTWARD. Remember, benching stresses the triceps, too — a true chest exercise is one that can primarily engage the pectorals. That’s our goal with this workout — to offer an alternative to the press that will still shape and grow the chest. You’ll still be using the bench for some movements, but forget about the barbell press for once.

THE BENCHLESS CHEST WORKOUT

Dumbbell incline press: 12, 10, 8, 6, 12.

Cable crossovers: 4×15 (alternate top hand with each rep).

Plyometric push-ups: 4 sets to failure.

Dumbbell flys: 5×5. Go as heavy as you can while keeping good form. Focus on cinching your chest together and flaring it open instead of swinging your arms up and out — it helps to pretend you’re hugging a big tree!

Incline dumbbell flys: 4×12. Nice and light, to keep perfect form and focus strictly on the chest doing the work.

BETABOL Breakdown: EAAs

There are two families of amino acids the body uses: Non-essential amino acids, which it produces itself via metabolic processes, and essential amino acids, which it must obtain through the diet.

In explaining HMB earlier, we pointed out that BETABOL, coming soon to NUTRISHOP, contains this byproduct of leucine metabolization because of its great role in preserving muscle tissue and fighting catabolism. Well, leucine itself is a great example of an essential amino acid (EAA). The branched-chain amino acid group of leucine, isoleucine and valine form a commonly known trio that is documented to have huge muscle-building, catabolism-fighting properties.

By including additional EAAs, though, BETABOL adds existing muscle protein building blocks to the plan. Your body will produce more of its own HMB naturally with an abundance of EAAs, on top of the precise ratio included in BETABOL to begin with. The influx of EAAs means you can recover faster and build more muscle, which of course result in bigger, stronger muscles and better athletic performance.

Science Instead of Hype — BETABOL is Almost Here!

We teased to it last week, and we’re excited to introduce it this week: BETABOL from EvoChem is an advanced anabolic/anti-catabolic formula designed to help build lean muscle, increase strength, decrease muscle breakdown, maximize training benefits, aid in recovery, improve nedurance, enhance muscle definition, accelerate the loss of body fat and improve overall performance — BETABOL IS A TRUE MUSCLE-BUILDING SUPPLEMENT! This awesome product should hit stores next week!

Three major components make up BETABOL (and we’ll have further details on those to come!):

1) HMB, or B-hydroxy B-methylbutyrate. It’s naturally produced in our bodies during the metabolism of L-Leucine and is beleived to play a significant role in the way the body builds new muscle tissue and burns fat.

2) Essential Amino Acids (EAAs).

3) Cell Armor Complex. Comprised of key nutrients high in antioxidants designed to boost muscle energy and performance.

We’ll show you how to work BETABOL in to your supplement strategy, with some great ideas for muscle-building stacks as well. Remember, it hits shelves next week — this is sure to be a huge product!

Back to School — The Supplement Essentials

Whatever your fitness plans are, be it fat loss, muscle gain or better athletic performance, NUTRISHOP has the supplements you need to specifically address your goals. But for overall fitness, there are some products that are must-haves, regardless of your plans. No supplement cabinet or stack is complete without these necessities:

PRO7EIN SYNTHESIS — Never mind supplementation — no DIET plan is worth doing if there’s not enough muscle-building protein to aid you. Fill in the gaps with a couple shakes a day. It’s one of the best-tasting protein products available and also top-notch quality to keep your muscles rebuilding and repairing throughout the day.

BCAA SPORT — Branched-chain amino acids are critical to preventing muscle wasting and helping the body turn to fat for fuel. The body’s natural inclination is to burn the most “expensive” tissues it has for energy — sadly, that’s muscle. BCAAs help stop catabolism and keep your body in a muscle-building state.

NATURE’S FUEL — An advanced, potent multivitamin formula that the body absorbs more completely and more quickly than any other. Most multi formulas are incredibly unstable in the body, which is why they mostly come in pill forms, with that casing that your body has trouble digesting (turning your urine bright yellow, as a side effect). Taking a multivitamin fills in the nutritional gaps you might not get from your diet; taking NATURE’S FUEL helps you get your money’s worth, too.

Back to School — Add Strength and Mass

Summer time is not always an easy time to stay in shape — between the beer, BBQ and general lounging around, many find they lose a step in their fitness over vacation time.

Not to worry — we’ve got your get-back solutions. A couple weeks of our workouts, with a solid diet and the best supplements for your plan, and you’ll be set to become the big (or lean, or ripped) man on campus.

Today, we’ve got the plans in place to help you add size and strength.

For your training, try volume training, as used in this legs day workout. Apply it to a chest/back day, a biceps/triceps day and a shoulders day as well!

This was our spring training muscle gain program, but it still applies to you if you need to get big yesterday.

And, remember, until Sept. 15, students are eligible for VIP discounts during the BACK 2 SCHOOL MEGA SALE at both Chico locations!

Back to School — Time to Cut the Fat!

Summer time is not always an easy time to stay in shape — between the beer, BBQ and general lounging around, many find they lose a step in their fitness over vacation time.

Not to worry — we’ve got your get-back solutions. A couple weeks of our workouts, with a solid diet and the best supplements for your plan, and you’ll be set to become the big (or lean, or ripped) man on campus.

Today: The Fat Loss Plan!

Click here for a PRINTABLE .PDF of the week’s workouts!

Follow this diet to aid your progress.

Plus, stack with these supplements for the best results — and don’t forget the BACK-2-SCHOOL MEGA SALE!As students, you’re eligible for VIP pricing through Sept. 15!

Supplement stack: 30 mins. pre-workout – NOX-P3, N’FUZE, BCAA Sport. During workout: BCAA Sport mixed into your water bottle. Immediate post-workout: N’FUZE, PRO7EIN SYNTHESIS, BCAA Sport. Additionally, HYPERCOR, DETOXIN, SOMNILEAN and LIPOCOR, according to label instructions throughout the day.

Welcome Back, Students — Get in Shape for this Semester NOW!

Summer time is not always an easy time to stay in shape — between the beer, BBQ and general lounging around, many find they lose a step in their fitness over vacation time.

Not to worry — we’ve got your get-back solutions. A couple weeks of our workouts, with a solid diet and the best supplements for your plan, and you’ll be set to become the big (or lean, or ripped) man on campus.

Our week’s itinerary: Today, we’ll start by sharing our lean muscle plan, the best of both worlds when it comes to burning fat but still adding size.

The Lean Muscle Plan
Here’s a good nutrition plan to follow to gain lean muscle!

Tuesday, we’ll have our Fat Loss Plan, followed by our Mass and Strength Gain plan on Wednesday. Thursday, we’ll introduce a brand-new muscle-building supplement and Friday we’ll show you the best overall stacks for general fitness — supplements you should be taking no matter the plan.

Plus, don’t forget that as students, you’re eligible for VIP savings and big-time deals on our BACK-2-SCHOOL Mega Sale!