Training tips for Muscletech - Train Chest and Back Like IFBB Pro Johnnie Jackson- Sport Supplement Outlet - The Future Of Sport Nutrition & Bodybuilding Supplements

SHOP BY BRANDShop by Categories NO 2 products Sexual Performance Products Fat Burners / Weight Loss Products Creatine / HMB Amino Acids & BCAA Weight Gainers Whey Protein Meal Replacements (MRP)Nutritional Bars Strength & Size Glutamine / Yohimbe HgH (growth hormone)Cortisol & Carb Products LINKS Directory

Home > SHOP BY BRAND > MuscleTech > Training tips for Muscletech > Train Chest and Back

Every once in a while, a bodybuilder comes along who is able to take the sport to new heights. For years, bodybuilders have been branded as not having functional strength, but rather, being all looks. Watching Johnnie Jackson train, on the other hand, quickly disproves any misconceptions. Johnnie's physique is the perfect synthesis of form and function. Not only does he possess full, round muscle bellies and dense thickness, but he also possesses power that makes even the most seasoned powerlifter stop to watch.

“When I'm training, the only thing that goes through my head is the thought of being the strongest man in the world at that time and lifting really heavy!” says Johnnie. “I think about the weight that I lifted before, and I focus on doing one or two more reps than I did before. I'll visualize myself doing it, and that will give me the confidence to lift whatever weight my training partners decide to put on the bar for me.”

--------------------------------------------------------------------------------

“As soon as I step out of my truck and into the gym, it's all business. Whether it's the off-season or not, I lift one way and that's heavy!”

-------------------------------------------------------------------------------- Two body parts for which Johnnie is particularly noted are his chest and his back. Considering his 50-inch chest measurement and the fact that he has one of the heaviest deadlifts in the IFBB (820 pounds), it's easy to see why. Having a very successful background as a powerlifter, Johnnie has never shied away from hard work or heavy weights. “As soon as I step out of my truck and into the gym, it's all business. Whether it's the off-season or not, I lift one way and that's heavy!” With that said, let's see how Johnnie Jackson trains his chest and back.

CHEST Johnnie starts off his week like many bodybuilders, by training chest (and biceps). When it comes to chest training, he firmly believes in sticking to the basics. “Compound movements are definitely the way to go when it comes to putting on mass,” says Johnnie. “I mean, you have to keep your form so strict when you perform isolation exercises that it's difficult to use a lot of weight. My three favorite exercises for building a massive chest are heavy bench press, floor press, and incline and flat dumbell press.”

“Floor press is very similar to bench press, with the only difference being that you're lying on the floor underneath the bar.” – Johnnie Jackson Johnnie leads off chest days with the bench press, warming up with 225 pounds and working his way up to 465 pounds on his fourth set. Johnnie has been known to go heavier when he needs to, and he lists his best bench press as 545 pounds!

He follows that up with the floor press. “Floor press is very similar to bench press, with the only difference being that you're lying on the floor underneath the bar,” Johnnie says. “You bring the bar down until your elbows hit the mat, and then you explode up through the movement. It works the top of your chest so well, almost better than incline would, and the pump you get is incredible.”

After those two exercises, some less-than-hardcore bodybuilders would have hit the showers. Johnnie doesn't stop there. He finishes his workout with 3 sets of incline dumbell presses – 2 of those sets with the 150s – followed by 3 sets of flat dumbell flyes, maxing out with the 80s. When he's done, it's on to a biceps workout that is equally hardcore!

Click here to see Johnnie Jackson's Sample Chest Routine

BACK

“One of my favorite exercises for building a thick, detailed back is definitely deadlifts.” – Johnnie Jackson Back-training day is Johnnie's last training day of the week. His back routine is deceptively simple, as he avoids the overreliance on machines that afflicts many bodybuilders. “One of my favorite exercises for building a thick, detailed back is definitely deadlifts,” says Johnnie. “Behind-the-neck pull-ups and chin-ups are two other very important exercises for building a detailed back. Bent-over rows, whether you use dumbells or barbells, are another great exercise that you can do to improve your back. The one thing I would really recommend for your back is to perform slow, deliberate reps on your last set and focus on the squeeze at the top of the movement.”

Jackson starts off back day by performing deadlifts. Johnnie performs two warm-up sets, the first with 225 pounds for 20 reps and the second, a bit heavier at 315 pounds for 15 reps. Those sets are a leisurely stroll through the park compared to what comes next. His first working set starts out at 505 pounds for 6, and when he's finished 3 sets later, he's pulling up a mind-blowing 705 pounds – also for 6 reps!

With the deadlifts out of the way, Johnnie goes for width by hitting his lats with pull-ups. “I believe that you should do both pull-ups and pull-downs when you're training back,” he says. “Pull-ups are great for targeting your lats, while pull-downs really focus on the upper-middle portion of your back. The important thing for both of these exercises is the stretch you get when you fully extend your elbows. Getting that full stretch at the bottom and the full contraction at the top of the movement is important for both pull-ups and pull-downs.”

Johnnie uses pull-ups to target his lats and shock them for new growth. Bent-over rows and dumbell rows are next, with Johnnie banging out 3 working sets of 10 reps, using 405 pounds for his heaviest set on the bent-over rows. For dumbell rows, Johnnie does 3 more sets of 10. Once again, strict form is paramount. Cheating is only used when the situation calls for it. “Cheating is a necessity when you're training really heavy,” Johnnie says. “I don't believe in cheating on exercises throughout the first few reps, but I do believe that it's a necessity to cheat if you need the help to do the final few reps.”

Right when you think that this back day is over and it's time to grab a post-workout serving of CELL-TECH and hit the showers, there's more! Johnnie finishes off his hardcore back workout with hyperextensions to hit his lower back. Three sets of 20 reps with a 45-pound plate also helps Johnnie develop a complete back, and also provides additional strength when it's time to pull the heavy weights off the floor in the deadlift.

Click here to see Johnnie Jackson's Sample Back Routine

Nutrition and Supplementation for a Huge Chest and Back A huge chest and back doesn't come easy. It takes hard work in the gym, yes, but all that hard work has to be followed up with a sound nutrition and supplement regimen in order to see results. This includes getting plenty of protein. With the amount of muscle that Johnnie holds on his frame and the amount of protein he needs to maintain it, it's possible for him to meet his daily protein requirement with the help of MuscleTech's advanced protein powder, NITRO-TECH.

“I definitely feel a wicked pump in the gym when I'm taking CELL-TECH.” – Johnnie Jackson “A lot of the other protein powders I've tried have been thick and hard to mix,” Johnnie says. “Now, all I do is pour 16 ounces of water into a shaker cup with two scoops of NITRO-TECH, and boom, I'm gone!”

For optimal results, Johnnie stacks NITRO-TECH with MuscleTech's advanced creatine musclebuilder CELL-TECH. “I definitely feel a wicked pump in the gym when I'm taking CELL-TECH,” says Johnnie. “Using the NITRO-TECH/CELL-TECH stack, I felt the difference in my strength. I make sure to have both NITRO-TECH and CELL-TECH in my truck with me wherever I go. I can mix up either one of them and just go.”

Johnnie also ensures he gets plenty of protein, carbs, and healthy fats from various food sources, but insists his favorite musclebuilding foods aren't much different from what bodybuilders have been doing for years. “My five favorite musclebuilding foods are steak, potatoes, pasta, steak, and steak!”

Final Words If you find that your chest or back is lagging behind in development, Johnnie has some particularly useful advice: “The best way to try to bring up lagging body parts is to train harder. I do not believe in prioritization! I pound every muscle group, and each one gets the same punishment as the others. Train as hard as you can and give your body enough rest, and lagging body parts won't be an issue.”

Take it from Johnnie, because this is a man who knows how to pack on the mass! With Johnnie Jackson as your inspiration and MuscleTech supplements in your gym bag, there's no telling how far you can push your muscular gains!

Do not forget to use your Coupon, $2.00 off the total order of $75.00 or more!
(just type in get2off in the coupon section of the order form)

Shipping as low as $5.95
(does not apply to Alaska and Hawaii or APO/FPO Military addresses)
(Myoplex ready drinks and Pro Myoplex RTD orders require additional shipping)
(Please see our shipping page for more info.)

Sport Supplement Outlet Ships all our packages DHL & USPS (except APO, FPO and PO Box are shipped USPS)