Canadian bodybuilder Regan Grimes, known for his participation in the Arnold Classic and IFBB New York Pro, shares his intensive chest workout on YouTube, featuring multiple giant sets.
This workout, targeting various chest areas, is designed to enhance muscle growth and strength.
As a coach, I've analyzed his routine for exercises that could benefit my clients, emphasizing the effectiveness of his approach in developing chest strength and muscle definition.
His Stats
- Age: 30
- Height: 5’11”
- Weight: 300 lbs
- Waist: 31”
- Chest: 49.5”
Regan Grimes Chest Workout
What sets Grimes' workout apart from other bodybuilders is giant sets. A giant set is a series of movements performed consecutively without rest, targeting the same muscle group.
Giant sets are a bigger version of a biceps superset, which is proven to enhance training efficiency and reduce training time, according to the European Journal of Applied Physiology [1].
This is a very intense workout consisting of multiple exercises that work different parts of his chest for maximum growth and definition.
Incorporating giant sets in my own training, similar to Grimes' approach, I've experienced significant efficiency in workouts and enhanced muscle growth.
- Chest fly machine
- Chest dips
- Incline chest press machine
- Flat bench dumbbell press
- Smith machine incline press
- Cable chest fly
- Low cable chest fly
- Incline bench press
- Standing lateral raise
- Machine reverse fly
Regan Grimes Workout Principles
Regan Grimes mainly incorporates isolation exercises into his daily workout routine to achieve hypertrophy, increase endurance, and improve overall muscle symmetry [2].
Drawing from my coaching experience, I emphasize isolation exercises, much like Grimes, to target hypertrophy and muscle symmetry.
By incorporating machines and heavy weights five days a week, he varies his workout to keep pushing himself to the limits and to avoid hitting plateaus.
Grimes' regimen also places a strong emphasis on injury prevention and post-workout recovery, utilizing specific warm-up routines and stretching exercises to maintain muscle health and prevent overuse injuries, underscoring the importance of these practices in any rigorous workout plan.
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Regan follows a 5-day split routine, also known as the “bro split,” one of the most popular splits allowing him to target all muscles with enough volume and include adequate rest.
“Advanced bodybuilders use isolation exercises to target muscles that aren't being worked to their full potential. Isolation exercises can help build more definition in an area that was overlooked by compound exercises, particularly when supersets are performed.”
- Paul Rogers, Personal Trainer
Regan Grimes Nutrition Principles
Grimes needs to consume 6000 to 8000 calories daily on prep, and his meals are carefully crafted to maximize his muscle growth and energy levels.
To complement the intensive chest workout, Regan Grimes follows a meticulous nutritional plan, including a high-protein diet with carefully calculated caloric intake, emphasizing the crucial role of nutrition in muscle building and recovery.
His coach Milos Sarcev divulged on “The Menace Podcast” that Regan had to undergo intense training while being on a calorie deficit to obtain the results he showcased on various stages.
Having worked with athletes needing high caloric intakes, similar to Grimes' 6000-8000 calories, I've seen firsthand how a well-crafted meal plan can significantly impact muscle growth and energy levels.
“I got him on two cardio sessions a day, two workouts a day, zero carbs for five days. With supplementation, we made sure he wasn’t catabolic, so he wasn’t burning muscle”.
- Milos Sarcev, Former IFBB Bodybuilder & Coach
Grimes’ typical day's meal plan includes multiple high-protein meals, usually including turkey or beef as the primary protein source.
- Meal 1 - 60 ounces of cream rice, 4 ounces of chicken, an apple, and 2 eggs.
- Meal 2 - 6 ounces of chicken and 125 grams of rice.
- Meal 3 - 6 ounces of chicken and 125 grams of white rice.
- Meal 4 - 6 ounces of chicken and 200 grams of white rice (pre-workout meal).
- Meal 5 - 6 ounces of chicken, 200 grams of white rice, and an apple (post-workout meal).
- Meal 6 - 8 ounces of salmon and 125 grams of white rice.
Related: Triple H Workout Routine & Diet Plan
Which Supplement Does Regan Grimes Use?
Regan Grimes uses protein powders, pre-workouts, intra-workouts, post-workouts, Essential Amino Acids (EAA), glutamine, citrulline, vitamins, and creatine.
In my coaching, I also recommend a supplement regimen similar to Grimes', including protein powders and pre-workout formulas, to support muscle growth and recovery.
- Creatine - Creatine increases strength, muscle performance, and recovery, according to the Nutrients [3]. To get these benefits, Regan uses the Yamamoto Crea Powder Creapure with creatine monohydrate.
- Pre-workout - Flexetor by Yamamoto is the go-to pre-workout supplement Regan Grimes uses to stimulate muscle growth. This product includes a blend of ingredients, such as l-citrulline, l-arginine, l-glutathione, glycerol, caffeine, citicoline, and taurine to optimize performance during training.
- Mega Sauzer by Yamamoto Nutrition - This supplement promotes maximum blood flow due to efficient ingredients like l-citrulline, l-leucine, and l-arginine [4].
- Whey protein - Regan uses the Muscle Whey Complex by Yamamoto Nutrition, containing 5,1 of Branched Amino Acids (BCAA) per portion.
- Intra-workout - Regan Grimes takes the Glycobol Ultra Cluster Dextrin, an intra-workout containing ingredients like EAA (essential amino acids), l-taurine, magnesium, citrulline malate proven to promote strength, lean body mass, and physical function, according to the Clinical Nutrition [5].
- Post-workout - Regan uses the GlycoBol Cluster Dextrin to speed up muscle glycogen recovery, stimulating amino acid absorption by the muscle and protein synthesis.
FAQs
Which Chest Exercises Does Regan Grimes Use?
Chest exercises that Regan Grimes use are chest fly machines, chest dips, incline chest press machine, flat bench dumbbell presses, flat chest press machine, smith machine floor press, lateral raises, machine reverse flyes, seated shoulder press, cable chest flyes, bench press using Smith machine bar, and standing lateral raises.
How Often Does Regan Grimes Train His Chest?
Regan Grimes trains his chest twice per week to ensure he has sufficient time to rest and give himself some time off between workout sessions.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556132/
- https://www.verywellfit.com/isolation-exercises-description-3498374
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228369/
- https://www.sciencedirect.com/science/article/pii/S0006291X14018178
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2430042/
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