Any diet and supplement regimen needs a well structured, practical training routine in order for you to maximise your health and fitness gains. So to facilitate this we have recruited Scott Riches - Founder of Scott Riches Fitness and renowned personal trainer to deliver weekly blog posts on fitness and training (including his very own training and supplement routines)!
Scott has worked in the fitness industry as a personal trainer for 8 years and has progressively become one of the most trusted and reputable trainers around. His application to fitness and health is reflected in his physique and persona. Scott has never been ‘out of shape’ and is a firm believer in fitness being a lifestyle and not a phase. Scott has a holistic approach to health and well being which led to him becoming a qualified sports massage therapist as well as an attentive nutritional practitioner who regularly blogs his meals and snacks on Twitter @scottrichesfitness and Instagram @scottriches.
Scott is going to be posting weekly fitness blogs on Discount Supplements…so without further ado, over to you Scott!
- Tom -
Hi my name is Scott Riches and for the next few weeks I am going to be posting my training routines and tips to get you fit and trim in time for summer.
Brief background on myself
My first experience inside a gym was when I was 16 years old and still to this day I love every moment when I'm in one. I have been training on and off whilst doing some travelling since the age of 16, however for the past 3 years my training has been very focused and my goal is to compete on stage and be in fitness magazines to inspire you!
So in the coming weeks I will be writing about different muscles we all train. The first muscle I want to cover with you guys is possibly the most favoured of all muscles to train, the chest!!
My training principles
My staple training theory is sets of 3-4 with reps of 8-12. I always mix my training up, so there will be times when I add super sets, drop sets, rest pauses and so on. You'll get to hear of all these different types over the coming weeks.
So let’s start with the chest. There are 2 muscles that form the chest. Pectoralis major and pectoralis minor. Pecs major is the bigger of the two and is the main muscle that is worked. Pecs major goes from the middle of the chest toward the upper, whereas pecs minor is smaller and is the muscle underneath pecs major.
Here is my current chest workout:
8-12 reps 3-4 sets
Warm up with 25% and 50% of max weight
Dumbbell incline bench press
Flat barbell press
Dumbbell incline fly
Flat narrow grip incline press
I always increase my weight of each set when I reach 12 reps so that I constantly put stress on the muscles to grow and develop. Sometimes on the last exercise of my training I will add in a drop set, and usually I always implement a rest pause (where I will rest for 20 secs before completing the set)
A small tip when i train is that I always flex the chest muscle through the whole movement. I'm squeezing really hard so that I get the most out of each set. What this does is create mind and muscle contractions that give you bigger pumps, try it out.
Hope this helps and on your next chest session you hit it hard and hit bigger weights.
To find out more about me you can follow me on twitter @scottrichesfitness or on Instagram @scottriches
Next week I will be covering my back session and my pre workout supplement that fuels my workouts.