Chris Nicoll / M + F magazine
"It wasn't the result I was hoping for," admits Henri-Pierre Ano after thinking about his 14th place at Olympia Classic Physique 2019.
Ano, 38, had many reasons to be disappointed. The Canadian entered the stage with high hopes of improving his fourth place in 2018. With 6'1 ", a small waist and a broad shoulder structure, he is blessed with numerous genetic skills that are perfect for the classic division. In combination with his meticulous, pace-oriented training style, Anos seemed to switch from the open bodybuilding Class to fit perfectly.
Until the catastrophe in Las Vegas. After Ano and his trainer Chris Aceto went to the sauna at the last minute to hit the required £ 230 limit while weighing in 2018, they decided to get lighter in 2019.
“(2018), five days before the show, I got off the plane at midnight and (2019) I was about 232 to 235 pounds,” says Ano. "But this time my metabolism was high. I woke up at 227 two days before weighing. "
Ano eventually overcompensated, which led to fluctuations that ultimately robbed him of his ideal package. "I was torn and ready for body fat, but I couldn't get enough carbohydrates and I got flat," he admits.
With the knowledge gained, Ano and Aceto decide whether they want to stay in the classic division or return to open combat if they contest a competition this May. In the meantime, Ano was busy between training clients in the gym, lifting his legs up and adding some size and shape to his torso. This weekly breast workout, which is described on the following pages, is part of your training plan.
"The Olympia was a good motivation boost," he says. "It's nice if you lock up, but if you don't, you have to keep going."
Tilt dumbbell flye
"I start flying because of the deep stretch I can get through my chest," says Ano. He is lying on a bench at a 45-degree angle, holding a 50- or 60-pound dumbbell in each hand on the first set and stretching his arms straight up so that they lie over his neck. From there, he lowers the weights in each arch, maintaining a slight bend in each elbow and going as deep as possible, with his elbows eventually falling just below the height of the bench. From set to set he will pyramid the weight and work his way up to 70 or 80 pounds to the last. Do it like Ano: “To maximize the stretch at the bottom while my arms are in the down position, I do a small hand rotation where my palms point from a neutral grip, palms up, to where they are in the down position point in front (to the wall). I will then turn it back to lift the dumbbells again. "
Squeeze the barbell
While a typical bench offers a range of tilt options, Ano prefers the 45 degree press angle. "For me it targets the upper chest without putting too much tension on the shoulders," he says. He will be firmly on the ground with his feet and holding an 80-pound dumbbell in each hand for the first set, right in front of his Delt caps. (Over the four sets, Ano becomes 140-pound dumbbells that are sometimes heavier.) He pushes the weights up in an explosive 1-second explosion – in a straight line directly aligned with his neck – and then lasts four seconds lower the weights to start. Do it like Ano: “Sometimes I turn my wrist on the way up, so I go from a distinct grip down to a point where the dumbbells form a triangle at the top, with my thumbs closer together than my little fingers, which allows me to push mine Chest is harder than if my wrists remain fully developed throughout. "
Flat bench barbell press
Grasp the bar just outside the shoulder width and bend your back so that there is space between your lower back and the bench. After pulling the bar out of the rack, lower it onto your sternum and pull your elbows about 45 degrees to your sides. When the bar touches your body, push your feet firmly into the ground and push the bar up again. Do it like Ano: “At the end of this exercise, I like to do a strip set. I do three to four repetitions, then take a 25 from each side and repeat until I drop back to 135 pounds, where I repeat until I fail. "
Cable crossing phrases:
Ano stands in the middle of a crossover station with her knees slightly bent, grabs D-handles attached to the upper pulleys, and steps forward to stretch his chest. The palms face down and the elbows are slightly bent and stiff. He bends his chest to pull the handles down and below his waist. In the lowest position, he holds the static contraction for a second before returning the same way to start. Do not let the weight stack hit between repetitions. Do it like Ano: "One thing I don't see is that instead of just crossing the handles at the end of each repetition, I usually squeeze my wrists to increase the intensity of the contraction."
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