Kevin Levrone was the runner-up in the 2000 Mr. Olympia contest, alongside the legendary Dorian Yates and Ronnie Coleman.
As a relatively influential bodybuilder in the Dorian and Ronnie eras, Kevin had a great influence on bodybuilding standards in terms of bodybuilding. For example, he was recognized for his triceps and chest muscles< /u>, shoulder deltoid muscles, etc. are among the few perfections in the bodybuilding world. Kevin's image in the bodybuilding world is huge to this day. Although people still give him the nicknames "The Second Thousand Year Old" and "The Uncrowned King", Kevin will always be a huge asset in the bodybuilding world.
Kevin’s chest muscles are what he is most proud of. In an interview with a bodybuilding magazine, here are the chest muscle training tips and plans that Kevin shared.
Training movements: My upper chest training mainly focuses on the following three movements, namely the inclined plate barbell bench press, the inclined plate dumbbell bench press and the parallel bar extension. You may ask why I rely on these three exercises, and the answer is simple, they are very effective.
1. Incline barbell bench press.
I always start with an incline barbell bench press. The incline of the board is 30 degrees, which just puts the pressure on the upper chest.triceps, not the deltoid muscles.
Movements should be smooth and consistent, maintaining control of the weight. Slow down when the lever touches your upper chest, and then push up until your arms are fully straight.
2. Incline dumbbell bench press.
The inclination of the board is the same as the inclined barbell bench press. If it exceeds 30 degrees, the pressure will be transferred to the deltoid muscles.
With your palms facing forward, push the dumbbell until it is almost locked, tighten your upper chest muscles, and then lower the dumbbell to the starting position.
3. Parallel bar arm flexion and extension.
Parallel bar dips and extensions are the secret weapon for developing the entire chest muscles. It is often used by those who lack specialized equipment to train at home. Many people have developed very attractive chest muscle mass and definition using only this movement.
Since body weight is used as resistance, the range of reps for each training session is no different. I did about 25 reps in the first set, then dropped to 15 reps, for a total of 3-4 sets.
Training Frequency: Many people ask me how to bulk up a certain area, and I always advise them to work hard on that area twice a week. This is especially true with upper chest training.
Sets and Reps: To stimulate both fast and slow twitch muscle fibers, I use one upper chest exercise per week in cardio mode, doing 4 sets of 25 reps per exercise. The other training is anaerobic block training mode, with 4 groups of each exercise, 6-8 times in each group. Allow at least 3 days of recovery time after training, otherwise you will overtrain.
Kevin Levrone Upper Chest Training Plan
Training 1
Practice sets
Incline barbell bench press 425
Incline dumbbell bench press 425
Parallel bar arm flexion and extension 425——15
Training 2
Practice sets
Incline barbell bench press 46-8
Incline dumbbell bench press 46-8
Parallel bar arm extensions
425——15
Appendix:
Kevin Levrone’s schedule
Get up at 5:00 am; drive to the gym.
Ride a stationary bicycle for one hour at 6:00 am.
7:00am: Work out your abs, doing 4 supersets of 6 different exercises.
Eat your first meal at 8:00 am, including 454 grams of fish, 227 grams of potatoes and fresh spinach.
9:00 am After breakfast; conduct the first strength training.
Eat the second meal at 11:00 am (same as the first meal).
Instruct students to train before 2:00 pm.
Have another meal at 2:00 p.m. and then rest for a while.
Inspect the gym at 4:00 pm to guide students in training.
Eat the fourth meal at 5:00 pm.
Second strength training session at 5:30 pm.
1 hour break at 7:00 pm.
Eat the last meal at 8:00 pm.
9:00 pm Practice abdominal muscles again.
10:00 p.m. 60 minutes on stationary bike.
Close the gym at 11:00 pm and go home.
