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John Hansen
United States
Приєднався 3 кві 2009
From a Weak Chest to a Big Chest | Exercise Plan
If you are struggling to build more muscle and size in your chest, than this video is for you. John Hansen, Fitness Coach and Natural Bodybuilding Champion, answers a question on how to Build a Small Chest into a Big Chest despite having a Strong Bench Press.
Online Training and Nutrition Programs available - www.johnhansenfitness.com/programs/
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If your chest is flat and underdeveloped, the best way to build more muscle thickness and size is to use the best exercises for chest development. I recommend the basic compound exercises such as the barbell bench press, the barbell incline press, the dumbbell bench press, the incline dumbbell press, dumbbell flyes both flat and incline, dumbbell pull-overs and parallel bar dips. These are the proven exercises that are the best for building mass into the chest muscles.
It's also important to do the correct number of sets for building optimum size into the chest. Choose four of the proven mass-building exercises and do an average of 3 sets for each movement. This adds up to a total of 12 sets, enough to stimulate muscle growth but not too much to cause over training and impede progress.
The Barbell Bench Press exercise is one of the most popular exercises around. However, the key to making the Bench Press an effective mass building exercise for the chest is proper form. Hand spacing on the bar is crucial. A wider grip will engage the chest muscles more while limiting the assistance of the shoulders and arms. Also, keeping the elbows underneath the barbell during the movement will also cause more chest stimulation.
Men over the age of 40 might be better off using dumbbells for the bench press exercise instead of a barbell. Shoulder problems often occur when using a barbell on this exercise because it locks the arms into position. Using dumbbells allows for more freedom of movement in the shoulders, thus eliminating the problem.
If you find that you are strong on the barbell bench press exercise but your chest development is not progressing, you can add dumbbell flyes into your chest program. Dumbbell Flyes allow for a more isolated chest movement while still being able to use a heavy resistance. This exercise doesn't involve the shoulders and triceps as much in the execution of the movement, allowing for more chest stimulation.
Two great finishing off movements for the chest workout are Dumbbell Pull-overs and Dips. The Pull-overs help to expand the ribcage and build the hard to reach upper-inner pecs. The Dips will focus on the lower part of the chest. The correct way to do this exercise is to lean the upper body forward during the movement while keeping the elbows wide.
If you have any questions on exercise selection, proper form and number of sets, email John at naturalolympia@gmail.com or contact him on Instagram at johnhansen1. For help with designing a Nutrition and Workout plan, visit JohnHansenFitness.com for the fastest way to reach your fitness goals.
Time Stamps:
0:00 - Beginning of video
0:45 - Question on Building the Chest
1:45 - The Best Exercises for Developing the Chest
2:15 - The Correct Amount of Volume for the Chest
2:50 - Using the Right Technique for Chest Development
4:18 - Recommendation of Over 40 Training
5:00 - Strong Bench and Weak Pecs
5:30 - Proper Technique for Dumbbell Flyes
6:00 - Dumbbell Pull-overs
6:20 - Dips for the Lower Chest
6:40 - Advanced Chest Training Programs
Online Training and Nutrition Programs available - www.johnhansenfitness.com/programs/
Subscribe to the Channel - www.youtube.com/@UCmfwj65WR_g0_uRRhKZlOfg
If your chest is flat and underdeveloped, the best way to build more muscle thickness and size is to use the best exercises for chest development. I recommend the basic compound exercises such as the barbell bench press, the barbell incline press, the dumbbell bench press, the incline dumbbell press, dumbbell flyes both flat and incline, dumbbell pull-overs and parallel bar dips. These are the proven exercises that are the best for building mass into the chest muscles.
It's also important to do the correct number of sets for building optimum size into the chest. Choose four of the proven mass-building exercises and do an average of 3 sets for each movement. This adds up to a total of 12 sets, enough to stimulate muscle growth but not too much to cause over training and impede progress.
The Barbell Bench Press exercise is one of the most popular exercises around. However, the key to making the Bench Press an effective mass building exercise for the chest is proper form. Hand spacing on the bar is crucial. A wider grip will engage the chest muscles more while limiting the assistance of the shoulders and arms. Also, keeping the elbows underneath the barbell during the movement will also cause more chest stimulation.
Men over the age of 40 might be better off using dumbbells for the bench press exercise instead of a barbell. Shoulder problems often occur when using a barbell on this exercise because it locks the arms into position. Using dumbbells allows for more freedom of movement in the shoulders, thus eliminating the problem.
If you find that you are strong on the barbell bench press exercise but your chest development is not progressing, you can add dumbbell flyes into your chest program. Dumbbell Flyes allow for a more isolated chest movement while still being able to use a heavy resistance. This exercise doesn't involve the shoulders and triceps as much in the execution of the movement, allowing for more chest stimulation.
Two great finishing off movements for the chest workout are Dumbbell Pull-overs and Dips. The Pull-overs help to expand the ribcage and build the hard to reach upper-inner pecs. The Dips will focus on the lower part of the chest. The correct way to do this exercise is to lean the upper body forward during the movement while keeping the elbows wide.
If you have any questions on exercise selection, proper form and number of sets, email John at naturalolympia@gmail.com or contact him on Instagram at johnhansen1. For help with designing a Nutrition and Workout plan, visit JohnHansenFitness.com for the fastest way to reach your fitness goals.
Time Stamps:
0:00 - Beginning of video
0:45 - Question on Building the Chest
1:45 - The Best Exercises for Developing the Chest
2:15 - The Correct Amount of Volume for the Chest
2:50 - Using the Right Technique for Chest Development
4:18 - Recommendation of Over 40 Training
5:00 - Strong Bench and Weak Pecs
5:30 - Proper Technique for Dumbbell Flyes
6:00 - Dumbbell Pull-overs
6:20 - Dips for the Lower Chest
6:40 - Advanced Chest Training Programs
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Відео
Bodybuilding History - 1970 Olympia
Переглядів 1,9 тис.День тому
John Hansen talks about the 1970 Mr. Olympia on this episode of Bodybuilding History. This was the iconic competition in which Arnold Schwarzenegger won his first Mr. Olympia contest over 3x Mr. Olympia Sergio Oliva. John also talks about the 1970 IFBB Mr. America and Mr. World contests held on the same night.
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Former IFBB Head Judge Roger Schwab talks to John Hansen about some of the most iconic Mr. Olympia competitions in the history of the sport including the 1965-66 Mr. Olympia, the 1973-74 Mr. Olympia as well as the 1980 and 1981 Mr. Olympia contests. Roger and John also discuss some of the contest reports that Roger wrote for IronMan Magazine for the 1977, 1978, 1979 and 1986 Mr. Olympia competi...
Arnold on Conan O'Brien - 1999
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Arnold Schwarzenegger on the Conan O'Brien show in 1999 to promote his movie "End of Days"
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Bodybuilding History - 1970 AAU Mr America
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John Hansen talks about the 1970 AAU Mr. America contest, the historic event in which Chris Dickerson became the first black bodybuilder to win the coveted Mr. America title. John also discusses the top 7 bodybuilders who placed in the contest including 18 year old Casey Viator who took 3rd place.
Bodybuilding Legends Podcast #229 - David Hawk, Part Two
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David Hawk, 1985 NPC USA Champion and IFBB World Games winner, is the guest on this episode of the Bodybuilding Legends Podcast. In Part Two of his interview, Dave talks about competing in the 1983 NPC Junior Nationals against Rich Gaspari and winning the 1985 NPC USA Championships. Dave also talks about his pro career which included competing in the 1986 IFBB Pro World Championships and the Ni...
Bodybuilding Legends Podcast #228 - David Hawk, Part One
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David Hawk, 1985 NPC USA Champion, is the guest on this episode of the Bodybuilding Legends Podcast. In Part One of his interview, Dave talks about how he started bodybuilding in high school and his success competing as a teenage bodybuilder. Dave also talks about two quadricep tendon injuries he's had to overcome the last few years. Interview aired March 10, 2022.
1977 Mr. Olympia Report - IronMan Magazine
Переглядів 4,8 тис.Місяць тому
John Hansen reads the article "Zane Wins Mr. Olympia", the 1977 Mr. Olympia report written by Roger Schwab for the January, 1978 issue of IronMan Magazine.
Casey Viator Teenage Mr. America - IronMan Magazine
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1966 Mr. Olympia article
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John Hansen reads an article about the 1966 IFBB Mr. Olympia, Mr. Universe, Mr. World and Mr. America written by Franklin Page from the January, 1967 issue of IronMan Magazine
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1978 Mr. Olympia contest report - Muscle Digest
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John Hansen reads the 1978 Mr. Olympia contest report from the December, 1978 issue of Muscle Digest magazine. Photos courtesy of Richard Ortiz.
Arnold Schwarzenegger Interview 1978
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The mind has nothing to do with the body golden contest. You’re posing trunks. Don’t have to be perfect. This sounds so ridiculous. Whoever is the most marketable to the bodybuilding magazines, combined with homosexual favors will win the contest.
Hello John. I received your book Bodybuilding Heroes and Legends as a Father's Day gift and just finished reading it. Thank you for writing and publishing such an informative and fun book. Great job!
John EXCELENTE entrevista a un gran culturista y sencillo Alq Gurley❤ . Saludos desde Córdoba ARGENTINA ❤
⚡💪⚡
anybody know the song at 5:45-6:20ish
Somehow, I am just now finding this! I love these old articles! I really appreciate the thorough and entertaining documentation of bodybuilding history this channel provides. I love listening to these while I workout!!!
double ad 20 seconds each.. please stop youtube!
I find the statements about the booing confusing, as both the film The Comeback (aka. Total Rebuild) and also other film taken with live and clearly synchronised soundtracks don’t seem support this at all. There are a couple of boos but nothing like some state. I suppose all memories are prone to personal bias. But maybe I’m just as guilty of that myself 😊
Great interview! I love listening to these podcasts when I work out!
It's more to.do with genetics than anything.
No legs and calves ,zero forearms , short legs ,,,not a great champion
More people tear there pecs from flat and incline barbell pressing then any other exercises and he's telling you to do them. And it destroys your shoulders especially the flys don't ever do them pullover the worst shoulders in bad position dips work from delts more
Don´t use too much weight on barbell. Simple as that. Pullover is a fantastic exercice. I train since 1988, competed for 10 years, always used those exercices, never used too much weight. Don´t train with your ego and it´ll be all right.
The only decent one is dumbbell bench press the rest don't need for pecs John is brainwashed like so many for years thinking u have to do this and that exercise compound exercises free weights it's all a lie. if anything do decline dumbbell press it works your whole chest and u don't need anything else if u want to do a second exercise because your brain says I have to seated decline press that's why his body broken to doing those bad exercises for all body Parts for years because he knows nothing else
Decline bench with dumbells
🇮🇹...Great, Rich Gaspari 👍👌✌️🍀
Great video John, you should do more of these
Yes, I definitely will do more. Thank you
Great video! Love to see more in the future. 👍
Thank you!
Hey John, Do you pyramid up in weight for all three sets or stick to the same weight? I would love to see another interview with Jeff King on how exactly did he train. I've read some articles that he did about 12-16 sets, stuck to the same weight till he could get 12 reps with whatever weight he was using for all sets then move up. He is my favorite bodybuilder I loved that interview you did with him.
This was great John. Please do one on back and shoulders. Basic old school advices.
Thanks Joe, I will!
My 2nd ever day in a gym, i met a man who became my mentor. He immediately told me about Mike Mentzer. This was June 1981. I've been a Mentzerite ever since.
I guess this is perfect on a bro split but Im concerned that it might be too much volume if I’m on PPL and still have deltoids to train..
Joe, you could split up your shoulder workout doing a pressing exercise and a lateral raise exercise on your Pushing workout and then do rear delts and traps on you Pull day.
Do this for every muscle group
I think it helps to focus on contracting the pecs rather than just moving the weight.
Can you make full video of vince gironda like podcast?
🤗🤗🤗
Thanks John
one of the greats and a gentleman
I love 90s. As always Jerry and John did a great job. This is such an underrated show... The insights Jerry give us and all the edit and history John delivers make everything awesome. Let's not forget how articulate these two gentlemen are. Bunch of love and respect from Turkiye ❤
Arnold looked more like a model, not a bodybuilder
Pronounced Kent Kuuuuun.....not keeen
Pronounced Kent Kuuuuun.....not keeen
I remember reading this interview in 1978 after it was reprinted in another Muscle Magazine later in 1978. I thought it was kind of bizarre when he mentioned what his then current training regimen was...Arnold mentioned that Franco kept his training to only 7 or 8 sets per bodypart...I also remember Franco mentioning in one of his books that he always did EVERY set until failure...It seems like Franco did his own version of "Heavy Duty"...
Samir had the symmetry of Zane and the size of Platz! Just perfect
Excellent segment, John. 👏Thank you for the history lesson. 🙏
Great video , thank you
It puts it in historical or chronological perspective when I realize Arnold won Mr O () year(s) before I was born.
Nobody responded to drugs like Paul Dillett, either
😊:)
I don't care how 'bad' his posing was, Bertil Fox should have won the 1983 Mr. Olympia!
I was in attendance at that contest held in NYC's Town Hall. I was in the 2nd or 3rd row behind Rick Wayne and I believe Frank Zane. I remember Rick running in front of the stage to try and get Sergio to slow down his posing. Though I was rooting for Sergio, Arnold deserved that Mr. Olympia title. Nice memories.
Amazing channel this is .
Mike Mentzer had a shallow chest compared to Arnold and I still believe Arnold legitimately pulled it out.
Title of the first song please
@John Hanson. This is a tough assignment, John. This is why we called you. At 01:28:25 Ken Waller is removing a Kodak movie tape at the '75 Olympia. He's seen filming Lou's breakfast with Arnold and who knows where else at the contest. That has to be worth a small fortune today and is an important part of bodybuilding history. I know that you've interviewed Ken. Have you ever asked about it? If not, would you ask him about it?
No, I've never had a chance to interview Ken although I would love to one day.
RIP Eddie
Fantastic video. Thank you for it.👏🏼👏🏼👏🏼👏🏼💪🏼💪🏼💪🏼💪🏼
👍👍👍
Wasn’t Sergio punished for competing in different athletic unions yet Arnold got away with competing in three different ones to make the “triple crown?”
that was a year later in 1971 sergio wasnt the only one banned for competing outside the ifbb that year though, franco columbu was in the same boat
@@TheLusianPopa ohhh….thanks man 👍🏻
Thanks for the video John. First of all they really screwed up Dave Draper in the 1970 NABBA giving him a 3rd place behind Park?? - He should have won this contest just like he should have won the 1970 Mr World contest - Dave Draper was as hard and conditioned as marble! Both Oliva and Arnold were smooth and of course Arnold had zero legs in this contest and Oliva should have been second. And as far as Arnold tricking Oliva - Of course he planned it, Arnold always resorted to being backstabber, deceitful and a betrayer to get his way. - Ruthless and unethical and not a good person. - Thanks again John. - This is how close Weider and Arnold were - ua-cam.com/video/WpQhGV1tLRc/v-deo.html
I don’t remember seeing the footage of Arnold psyching Sergio offstage before.Cheers John.
he didnt psyche him out, he FOOLED him into doing that which is very different