Chest and Triceps Training: Until The Arms Give Out

This is a sample workout designed in accordance with the scientific principles of hypertrophy training.

PLEASE feel free to try it yourself!

To determine rest times per set, unless otherwise specified in the video, do your next set once:

Your target muscle is no longer still burning from the last set,
You feel like you can push the target muscle hard again, and are mentally ready for another hard set,
Your breathing is more or less back to normal, and
Your synergistic and stabilizer muscles are recovered and ready to support your target muscle in the upcoming set.

Because the training session shown here was for a PEAK WEEK (the last session before a deload), it might be a bit of a tough place to start. For best results, START with about half the number of sets and keep about 2-3 reps in the tank on each set (2-3 RIR). Then, slowly add weight or reps and add sets as needed. Detailed guidelines on how to progress can be found here:

   • Mesocycle Progressions for Hypertroph...  

and here:

https://renaissanceperiodization.com/...

Enjoy!

This workout is nicknamed “Antimatter”:
a. Barbell Bench Press (5-10) 3 sets 0 RIR
b. Incline Dumbbell Press (10-20) 3 sets 0 RIR
c. Dumbbell Skull Crushers SS to Presses (10-20) 5 sets 0 RIR
d. Close Grip Push-ups Myoreps 4 sets 0 RIR

Set numbers are only for working sets. Warm up sets count on top of those.

For autoregulated training programs, give the Male or Female Physique Templates a try:

Male: https://renaissanceperiodization.com/...
Female: https://renaissanceperiodization.com/...

If you're just getting started, try the Simple Training Templates, and if you can't make it to the gym, try RP Gym-Free:

Simple: https://renaissanceperiodization.com/...

At-Home: https://renaissanceperiodization.com/...