On December 29, 2021, IFBB Pro League Men’s Open Bodybuilder Legang Rhymes posted a video on his YouTube channel introducing one of his chest workouts to his fans. At the time this video was released, Grimes had just begun preparations for the 2022 Arnold Classic in Columbus, Ohio, scheduled for the weekend of March 3-6, 2022. This is the first time for Grimes to participate in this particular contest.
This particular workout was filmed 12 weeks after bodybuilding’s second most famous show. Grimes has been successful in a series of contests, following the result of 15th place at Mr. Olympia in 2021. Canadian athletes came in second after Sean Clarida at the Legion Sports Fest on October 24, 2021. In less than two weeks, he defeated Egypt in the KO Pro contest and entered the 2022 Olympia. Finally, he finished third in the Prague Pro on November 14, 2021, with Samsung Dauda winning.
One of the keys to Grimes’ success is his new coach, Milos “Mind” Salsef. Rivals of the 90’s took Grimes under his wings after Olympia, and since then they have worked together on Rockstep. Salsef met Grimes for this training at the Iris Kyle Powerhouse Gym in Las Vegas, Nevada.
Before the session began, Grimes revealed a pre-training breakfast. It contained 300 grams of steak (cooked medium) and an unknown amount of potato and rice cream.
workout
After Grimes entered the gym, Salsef taught him what to expect from a young bodybuilder.
“We need a crazy, overstretched, dilated thorax. You want to stretch your muscles completely, right?” Salsef demanded. “So I’m going to be a little more careful, but I need a little heavier weight, and I need a crazy squeeze.”
Flat dumbbell fly + flat dumbbell press
Grimes started with a dumbbell fly, followed by a dumbbell press on a flat bench. He used the same dumbbells for both exercises to minimize transition time during the superset. Aside from warming up, Salsef emphasized that at this point in training, Grimes wants to focus on both stretching and contraction.
Grimes repeated this superset with a 35-pound dumbbell. Not the entire set was shot. Salsef is known to prefer a 10-repetition set — the same number that studies have found to be effective in muscle growth — but the exact number is not revealed in this video.
Flat chest press machine
As Grimes warms up, Salsef lets him take his place on a flat chest press. The coach asked the trainee to perform a long negative of 4 to 5 seconds before exploding. Salsef advised Grimes to flare out his elbows after placing two 45-pound plates on either side of the machine and counting 10 repetitions (this is to keep the elbows pushed in). Contrary to standard advice).
“For me, the more my chest is off, the more stretch I have,” Salsef explained, with his elbows wide open and showing movement. “When I go [elbows in], I don’t have much stretch. “
Grimes advances to the next set. This time, add a 45-pound plate on each side. After that, he returns to the dumbbell section and performs another fly. He uses a £ 50 dumbbell for this round. Grimes adds 25 pairs to the machine and a 70-pound dumbbell for the fly to perform another superset of these two moves. This phase of the workout ends with Grimes running another set of machine presses with four large plates on each side of the machine.
Inclined chest press machine
Salsef says he doesn’t want to drain any more energy from Grimes, starting with a tilted chest press with four 45s directly on each side. After repeating 10 times, two more 45s will be placed on the machine and Grimes will move another 10 times.
Two more 25s are added and Grimes runs again. After 8 iterations and 2 partial iterations, the duo moves on.
45 degree smith machine tilt press + standing cable fly
Grimes begins pairing another superset by bench pressing two 45s on either side of the Smith machine bar. After that, Grimes marched towards the cable station and made a standing fly with his hips facing the pad.
Men’s Open athletes moved back and forth between the two stations with a total of three supersets in between. The weight of the press has been reduced to one plate on each side. After Grimes reached failure, Salsef provided assistance to several compulsory personnel.
45 degree smith machine high tilt press
After a short break, Grimes resumes training. He stayed on the Smith machine, but this time he pushed it further towards his neck and used a shorter range of motion. Salsef still bent him between sets at this point. Four sets were introduced in the video.
Machine Flye + Decline Machine Press
At this point the focus has moved to the lower part of the chest. Grimes’ new pairing was a machine fly and a declining machine press. The weight used by Grimes is not disclosed. During the fly, Grimes leans slightly forward to accentuate the bottom of the peck.
Cable crossover + plate type mechanical tilt press + plate type mechanical tilt press
The workout concludes with Salsef, who guides Grimes through the toriset. Following the traditional cable crossover, tilt press and tilt press are performed on the machine with the plate. Grimes never rested at any point.
At the crossover, he took a few steps out of the station to maximize stretch when the steering wheel was separated. He emphasized the contraction when those handles were put together by the force of his chest. As soon as he put the weight back on the stack, he hurried to the next station. While playing the second movement, Salsef seemed excited about what Grimes was displaying at the end of this session.
“Look at the striped pattern. Can you see it?” Salsef asked.
One 45 was on both sides of both presses. Grimed has sent out as many people as possible in both moves. Before the video ended, one triset was displayed on the camera. It wasn’t clear if Grimes would use this workout throughout the preparation or if changes would be made as the show approached.
Watch Arnold Classic
Grimes will be one of 14 men competing at the Greater Columbus Convention Center in hopes of winning the 2022 Arnold Classic. For more information on the contest or to purchase tickets and VIP packages, please visit www.arnoldsportsfestival.com.
Featured image: YouTube’s Regan Grimes
