Friday, July 20, 2012
Remember that first time you were asked to work out after a long period of being lazy or dormant? Maybe right before summer condition drills, remember the first day? It was brutal, you wanted to go home, throw-up, and yet you just couldnít stop (unless you wanted to get yelled at). That is what Build: Chest and Triceps is like.
In my Body Beast review, youíll see why this is a tough workout but most importantly why this is a great starter phase to kick off with. The build series is key to establish a foundation for your body and muscles. You wouldnít want to jump right into 100 pound squats and get hurt.
What I love about this workout is that is it back to old school, pushing and throwing around weights. P90X was the starting block for all things fitness especially in me, however being an old football player we like to throw a little weight around. This gets back to that mindset and really pushes in different ways.
BUILD Series Explained
The first 3 weeks of the Body Beast routine is called the Build series. Like I said in the intro, this is a great starting point for your body and to learn technique. Even if you have experience with weight lifting it is always good to head back to form. This prevents injury and allows you to see gains faster.
This build series focuses on synergistic muscle groups, allowing you to get strong and build that foundation we just talked about. This uses the old school bodybuilding techniques in a time-efficient and intense way. All sorts of different types of sets are used in this starting phase. Iíll touch on those later on. Build series used with Bulk series (the next step) later in the program, will produce a powerful mass-building effect. Papeye has nothing on you!
Body Beast Dynamic Set Trainingô
The idea behind Dynamic Set Training is Sagiís (creator of Body Beast) combination of old school and new school bodybuilding techniques. He uses a wide range of sets to test and stress the muscle groups. There are three different types of sets in Build Chest and Triís.
A Single Set: this is only 1 exercise.
When you do the first move of old school chest press youíll find youíre only doing this move during the set. Each time you go down in reps and up in weight.
A Super Set: this is any 2 exercise movements, done back-to-back, without rest.
A fly followed by an incline press back-to-back without rest will leave you crying out! You donít find this in P90X because you plenty of time to rest in between each set. Watch your chest fill up with blood and puff out!
A Giant Set: this is 3 exercise movements, done back-to-back, that all target the same muscle group.
Doing three moves back-to-back-to-back that target the chest is a killer, especially after you have already done your single and super sets. Once you get to the decline pushups let me know how your arms feel! If they arenít shaking youíre either in amazing shape or something is wrong with you.
After you have completed the first group of chest you move on to triceps. By this point my arms were toasted and normal triceps kickbacks seemed like I was wimping out! The overall time for the workout is only 48 minutes which I love because some of the other Beachbody workouts have you warming-up, working out, and cooling down in 60+ minutes.
Body Beast Nutrition Review
The idea behind the workout is to tear down muscle fiber but you have to be able to build it back up with proper nutrition. In the Body Beast nutrition book, youíll have a specific amount of calories set for your body fat and starting weight. The Build phase has you eating 25% protein, 50% carbs, and 25% fat. Depending on your numbers you could be between 2,000 calories to 5,000 calories. The average is 3,000 and that is about where most guys will sit.
The supplement line can help you get your calories and I highly recommend getting the Body Beast supplements at least for the first few phases. If your body doesnít do well with creatine you might have to find an alternative source.
Body Beast Review: Build Chest and Triceps Final Thoughts
Youíre going to burn, sweet, and yell at Sagi in this one. The dude really brings it and if you like throwing around weights and doing heavy sets youíll enjoy this workout. Just remember form is important to your progress so if you stay within the form youíll see the results without getting hurt. Get ready to feel your chest and triceps on fire and GROW!