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 Hello, my name is Reuben Bajada and along with the other 7 health & fitness columnists we form BuildingMuscleWorldwide.com!
I am a certified Grade IV Personal Trainer (AIF-CPT) specializing in resistance training and human conditioning. I have worked as a "freelance" personal trainer doing my trade in 4 different countries for the last 5 years and am also an advocate and true believer of natural bodybuilding worldwide. During my journeys it has been my pleasure to have worked with a variety of organizations including the, Australian Defence Force (ADF), Australian Football League (AFL), individuals, ranging from rehabilitating sports men and woman, older age clients, children and just everyday men and woman simply wanting a little more out of their busy schedules!
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> Reuben Bajada's Custom Muscle Building - (T.R.R) System
 - Certified Personal Trainer
- Nutritional Expert
- Natural Bodybuilder
- Dublin - Ireland
- Sydney - Australia
< PROFILE > Hour by hour, day by day and week by week, fitness and building muscle is what I do. It’s one of the first things on my mind when I wake up and the one thing that really puts me to sleep at night. I was trained by some of the best, first within the Australian army, and second with the Australian institute of fitness. People who had used their knowledge and skills in life threatening situations, people who have used those skills to develop a reputation as the best in their field, used those skills over and over until it became second nature.
I made it my ambition to know my stuff as well as them, and take certain aspects to a more advanced level. This is where the topic of muscle building became my own, and I developed the T.R.R muscle building system (pronounced 'tear'). Standing for Tear, Rebuild, Rest. I have gone on to use it on myself, and transformed from being your average skinny teenager to something to be proud of. If your here for some fancy diet, a few tips on how to bicep curl or to watch some videos, then go elsewhere, because this is no place for someone without a goal. If you want some professional advice or a solid 6 week system for building muscle, naturally, from a trainer who carries its results then let’s stop wasting time and get started!
< JULY TESTIMONIALS > - Wow, I’m 16 and i was gonna start goin to the gym to get big and I was gonna use steroids cus i thought that was the only option. After lookin at this guy and taking on his advice it looks like I just changed my mind about steroids.
Darren Mosley, Toronto, Canada
- Reuben, wow... I’m a fitness nutrition major, part owner of a supplement shop and a college baseball player. I know what a great physique looks like, and you have one...Your motivation and videos are amazing and ones to live by, now I’m a lifetime believer!
Pete Tippett, Perth, Australia
- This is some brilliant advice. My biceps are pretty big and strong... But I needed something to show the separation and help them reach that peak. I think your exercises are the key I needed to attain that desire. I will try your exercises out and hopefully I will attain more separation and full belly peaks. Thanks, I will let you know what happens!
Daniel Breen, Brighton, UK
- I hope people use this training system and realise you don’t
need to pump your body full of crap to get impressive results.
4 weeks with you and now who's the big daddy!, Thanks
Kevin Claxton, Dublin, Ireland
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> TRAINING LOG #30: The new chest workout video! If you want to come up with a great chest workout, it is important to define your goals. In this article, I am focusing a chest workout with the goal of developing a chest along the lines of what a Calvin Klein Model might have.
If you are purely after bench pressing power, then you would obviously want to use a different chest workout. This chest workout will develop some strength, but it isn't the main focus of the workout. - What Should a "Masculine Chest" Look Like?
A masculine chest should have a square and angular look to it, not a rounded and soft look to it. The traditional chest workout focuses on the basic bench press. While the bench press is great in developing size and power, it can develop the lower part of the chest too much. A chest workout focused around the bench press develops the lower pecs so much that they can begin to look like breasts. The part of the chest that is underdeveloped in most men is the upper chest. If your chest workout focuses on the upper chest and not so much on the middle to lower part of the chest, then you will develop square looking pecs.
- How to Build the Upper Pecs.
In order to fill out the upper pecs, you need to include a variety of incline pressing movements in your chest workout. You should make sure your chest workout begins with an incline press of some sort. I recommend beginning your chest workout with incline dumbbell presses on an adjustable bench. I like dumbbells, since you can really work that hard-to-hit inner part of the upper pecs. If you develop this part of your chest, you will get that "line" up the middle of your chest all the way to your collar bone.
- Here is a Great Chest Workout Which Focuses on Hard the to Develop Areas.
1) Incline Dumbbell Presses: Adjust the bench to about 20-30 degrees above the flat setting. Pick a weight that you can press 10 -12 times. Click the bench up the the next higher angle setting. With the same weight, try to do 8-10 reps. Click the bench up to a steeper angle and try to get 6-8 reps. Keep clicking to a higher angle until you are either close to upright, or until you can't get more than 5 reps. I like starting my chest workout with this exercise, because it hits every part of the upper chest.
2) Smith Machine Incline Presses: I then take this same adjustable bench and bring it over to the smith machine. I setup the bench so that the bar hits my collar bone at the bottom of the lift. I will choose about a 20-45 degree angle. I put on a pretty light weight and mainly aim for higher reps to really fatigue the muscle. This is more of a finishing move. The smith machine insures that I keep all stress on the upper pecs. I find that if I use a regular incline bench press in my chest workout, then I can cheat and take the stress of my upper pecs. Include the incline smith press in your chest workout if you have access to this piece of equipment.
3) Cable Crossovers: You need the include cable crossovers into your chest workout if you want to develop the line that defines the mid part of your chest. You can also get a similar effect using machine flyes.
Dumbbell flyes are a great mass movement, but you won't get enough tension in the middle of your chest. Make sure when doing machine flyes or cable crossovers that you really flex the mid part of your chest hard when your hands meet at the end of the movement.
- Avoid All Flat Bench Movements in Your Chest Workout for a While.
If you are like most guys in the gym, your upper pecs probably need to catch up with your mid and lower pecs. You should consider dropping all flat bench movements out of your chest workout for a while. I dropped all the flat bench exercises for aver two years and the look of my chest improved dramatically. Another nice benefit of incline movements is that your shoulders will also take on a better appearance.
- Keep The Main Points in Mind When Setting Up Your Chest Workout.
When setting up your chest workout, you can be flexible on the exercises you use. Just make sure that you focus on the angular and square look. Having great pecs is less about size and more about proper proportion and definition.
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at <http://www.VinceDelMonteFitness.com>
He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. |
