9d • General discussion
Rav’s PT Session today !
This morning we took a new approach with Rav’s chest training. The goal now is to increase volume, improve strength, and really focus on bringing his chest up. Instead of cramming loads of exercises in, we slowed things down and focused on quality over quantity. We only completed 4 exercises in a 70-minute session, but the intensity was on another level, with a big focus on time under tension.
We started with heavy incline dumbbell press. I thought the 25s might finish him off, but he proved me wrong and hit a huge personal best with the 32s. He completed 4 sets, first set for 10 reps, then 12, 12, and pushed to failure at 8 on the last set. That’s where real progress happens, pushing past previous limits.
The big one today was the incline cable flys. Here we focused heavily on time under tension. Rav would rep for 5, then hold and squeeze at the top before lowering the weight slowly under full control, keeping the chest working the entire time. No resting at the bottom, straight back into the next rep. This creates constant tension through the muscle and the chest was fully pumped by the end.
Time under tension is a powerful tool for building muscle and strength because it keeps the muscle fibres working for longer. This increases muscle fibre recruitment, improves mind-muscle connection, and creates more mechanical stress within the muscle, which is one of the key drivers for muscle growth. It also removes momentum and forces the muscle to do the work, rather than relying on speed or ego. Over time, this leads to better muscle development, improved control, and increased strength.
This is how we’re going to bring Rav’s chest up to the next level.
Rav – I’d love you to comment below with your thoughts on the session, how it felt during, and how you’re feeling now afterwards.
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Rav’s PT Session today !
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