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MIKE RASHID
CHEST ASSAULT
OVERTRAINING

The premise of Mike Rashid's "Overtraining" method is to be as strong as possible for as long as possible. This method comes from my background as a combat athlete making the transition to body building. What I am sharing with you is my way of obtaining maximal strength, muscle endurance and stamina as well. When training like this, you will develop thick, defined, solid, quality muscle. You will not be using any mechanical advantages in this form of training. You will make your lifts as difficult as possible for your maximum gains.

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The reason for pre-exhaustion is to take you out of your comfort zone. You don't want "easy." You won't get stronger or enhance your physique that way. Let's say hypothetically your 1-rep max on the bench press is 315 lbs (143.2 kgs), during your first day on my program, you won't be able to hit that 315 lbs because of the work you've done leading up to that max. However over time (with consistency) you will hit that 315 lbs, but we can't stay there. Not only will you shoot past your previous PR's but you will see your physique changing drastically. Reason for the huge changes will be because of the dense muscle that you have developed, but also due to the amount of calories that you will burn with this "heavy weight, high rep range" that you will incorporate. The amount of work you are putting in will burn though the excess calories lowering your body fat percentage, which will yield a more defined body. Now keep in mind your nutrition regimen must be in tact as well. In order to have the proper fuel to get through these brutal training sessions, recover properly after training and to grow muscle and not fat, your diet must be in tact. We will dive into that later.

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The perfect candidate for my "Overtraining" Program is someone who wants to walk around with minimal body fat, maximum muscle, and still be functional and athletic. Someone who wants to be, if not the strongest in the gym at anytime, at least top 3 :)

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Week 1 overtraining:

CHEST ASSAULT

*I will use my weight used and body weight (220 lbs) as a guide. Scale weight to your own current strength and weight etc.

Warm up will be a pre-exhausting of the chest and triceps. Week 1 of the chest assault will go as follows: (Scale the weight to your specific work capacity. Be realistic but challenge yourself.)

WARM UP MOVEMENT 1. 150 push ups straight.

MOVEMENT 2. Bench Press:

The only break you can take will be at the top of the push up position (up right plank). If your knee touches the floor or you bend your ass up, you will be penalized. Penalty is 10 reps heavy barbell curls (for me 135 lbs). After curls go right back to your push ups and continue to 150. Every time you take a break 10 reps on heavy curls as a penalty, then right back to your push ups and continue to completion.

Set 1. 135 lbs for 15 reps. (Barbell should touch your chest and lock out at the top.) Set 2. 225 lbs for 12 reps. Set 3. 315 lbs for 10 reps. Set 4. 425 lbs for 6 reps. Set 5. 455 lbs for 2 reps. Set 6. 455 lbs for 1-2 reps. Set 7. 365 lbs for max reps. Set 8. 225 lbs Burnout typically 20-22 reps.

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Week 1 overtraining:

CHEST ASSAULT

MOVEMENT 3. Incline Bench Press:

Set 1. 315 for 10 reps Set 2. 405 for 3 to 5 reps Set 3. Drop set. 245 lbs, 4 quarters on each side. 1st set 5 reps then drop a quarter 2nd set 8 reps then drop a quarter 3rd set 12 reps then drop a quarter Final set max reps, burn the hell out. Do not rack the barbell. Your set is finished when you are to complete muscle failure.

MOVEMENT 4. Cable Flyes or Peck

Deck Flyes. Come across the chest. Complete 4 to 5 sets of 20 reps supersetted with max rep push ups in between.

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Week 2 overtraining:

CHEST ASSAULT

WARM UP/ PRE-EXHAUST: MOVEMENT 1. 200 Dips straight.
When you stop for breaks heavy barbell curls (135 lbs for me).

MOVEMENT 3. Incline Dumbbell Press
Set 1. 100 lb dumbbells for 10 reps. Set 2. 120 lb dumbbells for 8 reps. Set 3. 150 lb dumbbells for 4 reps. Set 4. 90 lb dumbbells until failure

MOVEMENT 2. Bench Press

Set 1. 155 lbs for 15 reps. (Barbell should touch your chest and lock out at the top.) Set 2. 245 lbs for 12 reps. Set 3. 335 lbs for 8 reps. Set 4. 435 lbs for 3 reps. Set 5. 465 lbs for 1 rep. Set 6. 315 lbs for 10 reps. Set 7. Drop set starting at 315 (3 plates) 1st set 6 reps, drop a plate 12 reps, drop a plate max reps until failure.

MOVEMENT 4. Cable Flyes or Peck
Deck Flyes. Repeat same as week 1.

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Week 3 overtraining:

CHEST ASSAULT

WARM UP/ NO PRE-EXHAUST: MOVEMENT 1. 135 for 20 reps on Bench Press MOVEMENT 2. Flat Bench/ IRON MARATHON

225 lbs. 1 rep/ rack weight. When you rack the weight you are really just touching the rack. So basically you are racking it for approximately 1 to 3 seconds. Then 2 reps/ rack it. 3 reps/ rack it. 4 reps/ rack it. You will increase your reps by 1 each time you rack it, all the way up to 20 reps straight. This is a total of 210 reps. No long breaks, don't count incomplete reps. That is it for week 3. If you feel you can continue training chest then your weight was too light. See attached video for for me demonstrating Iron Marathon on the flat bench.

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Week 4 overtraining:

CHEST ASSAULT

WARM UP/ PRE-EXHAUST: MOVEMENT 1. 5 sets of 30 Plyo/

MOVEMENT 3. Flat Bench Press
Set 1. 315 lbs for 12 reps. Set 2. 315 lbs for 10 reps. Set 3. 315 lbs for 8 reps. Set 4. 315 lbs for 6 reps. Set 5. 225 lbs until failure. Previous 4 set were max rep sets.

Jumping push ups. Basically a push up, but with enough force to push your own upper body into the air and clap then back to your push up.

MOVEMENT 2. Incline Bench Press
Set 1. 155 lbs for 15 reps. Set 2. 245 lbs for 10 reps. Set 3. 335 lbs for 8-10 reps. Set 4. 405 lbs for 5 reps. Set 5. 405 lbs for 5 reps. Set 6. 315 lbs for 10 reps. Set 7. 225 lbs until failure Set 8. 225 lbs until failure

MOVEMENT 4. Weighted Dips

Complete 4 sets of max rep dips. Either chains around your neck or a weighted belt and attach plates or kettle bells. Repeat this program the next month and increase the weight and rep range if possible.

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© 2013 BOSS SPORTS NUTRITION

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...Trang 54 * Hình 4 : AuNPs như là mảnh ghép để gia tăng khả năng dò tín hiệu * A1: Lược đồ cho thấy khả năng dò tìm Hg2+ của AuNPs * Một hệ thống khác dựa trên công dụng của AuNPs làm chất mang tín hiệu khuếch đại được ghi nhận bởi Zhu et al. Trong nghiên cứu này, tác giả đã ứng dụng khả năng dể điều chỉnh của bề mặt AuNPs để cố định Hg2+. * Từ đó cho thấy việc sử dụng AuNPs cho đem đến kết khả năng phóng đại độ lớn gấp 3 lần dẫn đến giảm sự hạn chế trong tìm kiếm * Một lần nữa công việc tương tự cũng được mô tả bởi Kong và các cộng sự và kết quả thu được cũng tương tự như thí nghiệm trước đó của Zhu. Nhưng lần này Methylene xanh được sử dụng thay cho phức RuHA và phương pháp DPV được dùng thay cho SWV. Thêm vào đó tác giả cũng tiến hành trên những mầu nước thật và đều cho thấy sự phục hồi tốt * HÌnh 4a mô tả công dụng của AuNPs như là chất mang tín hiệu phóng đại. Theo như hình : * Đầu tiên những sợi DNA 1 được cố định trên bề măt điện cực * Tiếp theo những sợi DNA 2 chứa những cặp T-T đặt lệch được cố định lên bề mặt AuNPs * Khi Hg2+ xuất hiện thì phức T- Hg2+ - T sẽ hình thành và cố định một lượng lớn Hg2+ lên bề mặt điện cực * Cuối cùng sử dụng phương pháp CV để đo lại kết quả thí nghiệm * Ngoài việc ứng dụng của AuNPs, mảng ống nano TiO2 liên kết theo chiều dọc cũng được ứng dụng trong việc dò tìm Hg2+ * Những cách thức tiến hành ở trên cho thấy một số ưu điểm * Tính chọn lọc cao * Giá thành thấp ...

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