Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Bodybuilding

Bodybuilder Breon Ansley Annihilates His Back and Chest with the Rest-Pause Training Method

"The Black Swan" continues to share bodybuilding knowledge as the 2022 Olympia prep intensifies.

Andrew Foster, C.S.C.S

Written by Andrew Foster, C.S.C.S

Last Updated onOctober 27, 2022

Breon Ansley Rest Pause Training

Credit: Breon Ansley (via Instagram)

Breon Ansley is busy adding new facets to his physique to bring a whole new version of himself to the 2022 Olympia stage. He has competed in the 212 and Classic Physique divisions of the IFBB Pro League. Ansley is the former two-time Classic Physique Olympia champion who won the title in 2017 and 2018. However, he is still a top contender in the division, having secured a respectable third spot at the 2020 and 2021 Olympia, behind champion Chris Bumstead and runner-up Terrence Ruffin. The former champ last competed at the 2022 Arnold Classic, where he finished fourth.

Recently, Ansley hinted at a move up to the 212 division. However, he will call the Classic Physique division home for at least the upcoming Olympia. The 42-year-old is training with furious intensity to recapture the crown at the 2022 Olympia, scheduled for Dec. 15-18 in Las Vegas, NV.

After announcing his intentions to bring his biggest-ever arms to the Olympia stage, Ansley now shows the bodybuilding community what he is doing to improve his chest and back.

He went through a chest and back workout at the Gold’s Gym in Venice Beach, CA, as a part of his competition prep. The video of this training session was uploaded on his personal YouTube channel. So without further ado, let’s take a closer look at Breon Ansley’s training session and the bodybuilding wisdom he shared.

View this post on Instagram

A post shared by Breon Ansley (@breonma_)

Breon Ansley trains his chest and back

Ansley stated that the goal of this training session was to build chest and back thickness. He used the rest-pause method for this training session to further his progress.

“We want our back to be (really thick) when it’s all said and done. Then we’re going to work a little bit on the chest too, refining the chest…” Ansley said.

Back Workout

Close-Grip Seated Row

Ansley started the training session with a back exercise and performed close-grip seated rows. Rowing movements or horizontal pulls are proven to help increase back thickness. In addition to working the lats, this movement also targets the upper back muscles. Overall, seated rows are also an effective way to improve posture. The Black Swan did a few sets of this exercise and moved on to another seated row variation.

Low Row

Variations of the same exercise can help target muscles from different angles. The low rows are a seated row variation that activates the rhomboids, latissimus dorsi, and rhomboid muscles. Ansley took to this exercise to work the upper back further and got some good sets under his belt.

View this post on Instagram

A post shared by Breon Ansley (@breonma_)

Hammer Strength Chest-Supported Row

Ansley next took to this seated row variation and performed a few sets.

One-Arm Bent-Over Dumbbell Row

The bent-over dumbbell rows are one of the best movements for complete back development. They train the lats, teres major and minor, trapezii, rhomboids, infraspinatus, pectoralis major, brachialis, and brachioradialis. Ansley cranked out a few good sets of this movement unilaterally and moved on to the chest workout.

View this post on Instagram

A post shared by Breon Ansley (@breonma_)

Chest Workout

Smith Machine Incline Bench Press

Ansley performed the Smith machine incline bench press as the first chest exercise.

He applied the rest-pause method to the chest exercises and said:

“Let’s go rest pause it. Get how much we can get! These rest pauses are dig-deep sets right here. These are dig-deep sets!”

Explaining further, Ansley stated:

“One thing about rest-pause is that rest-pause really works on your strength endurance. This, in turn, is going to give you a look to the muscle as far as depth and separation as well as roundness and quality.”

After completing a few solid sets of this exercise with the rest-pause method, the 42-year-old explained the two most effective advanced training principles to build good-quality muscles — the failure and rest-pause methods. Ansley explained:

“We have two different styles of training that give us quality. That’s failure — drop sets, supersets, and volume training. And then we also have a rest-pause style where we work with heavier weights, and we continue to do however many reps of the same heavy weights as we can with minimal rest in between… Those are the two best styles in my opinion for quality,” Ansley added.

He added that it doesn’t matter how many reps you can do between those short rest periods as long as you follow the rest-pause method. According to him, it can be as less as two to three reps between the rest periods.

View this post on Instagram

A post shared by Breon Ansley (@breonma_)

Hammer Strength Incline Chest Press

Ansley next took to this chest press variation on a plate-loaded machine and cranked out a few sets with the rest-pause method.

Cable Iron Cross

This isolation exercise is great for inducing a nasty muscle pump at the end of the workout and activating the chest muscles. Ansley cranked out a few sets of this movement in the bent-over position with slow and controlled motion and called it a day.

View this post on Instagram

A post shared by Breon Ansley (@breonma_)

Breon Ansley 2022 Olympia Back and Chest Workout

Overall, the workout included:

Back Workout

  • Close-Grip Seated Row
  • Low Row
  • Chest Supported Rows on Hammer Strength Machine
  • One Arm Bent Over Dumbbell Row

Chest Workout

  • Smith Machine Incline Bench Press
  • Machine Vertical Chest Press
  • Cable Iron Cross

Ansley is one of the most experienced competitors in the Classic Physique division. However, he still has the drive and hunger to learn and grow as a professional athlete. His fans hope he can combine these attributes with his work ethic to become a three-time Classic Physique Olympia champion later this year.

You can watch the full workout video below, courtesy of Breon Ansley’s YouTube channel:

Find complete coverage of the 2022 Mr. Olympia, including pre-judging, event recaps, analysis, and final results at our Olympia coverage hub: FitnessVolt.com/olympia

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: 2022 Mr. Olympia Bodybuilding Mr. Olympia Videos
Previous Post

How Much Does a Curl Bar Weigh? The Ultimate EZ Curl Bar Comparison

Next Post

2023 Masters Olympia Rumored for Next Aug. or Oct., Chris Cormier Talks Potential Lineup

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew is a highly experienced and qualified professional in the field of exercise science. He holds a Master's degree from Rutgers University and is certified as a Strength and Conditioning Specialist. He is dedicated to providing the latest information and expert advice on bodybuilding, training, and workout programs. In addition to his work as a journalist and researcher, Andy also offers online coaching and in-person training services. He is committed to helping others achieve their fitness goals and live healthy, active lives.

Related

Samson Dauda Shock Factor 2023 Mr Olympia

Samson Dauda ‘Fired Up’ to Bring Shock Factor at 2023 Mr. Olympia: ‘There’s Only 1 Result Left to Get’

Samson Dauda continues to make huge strides as a Men's Open bodybuilder. In a recent RxMuscle interview, Dauda discussed his...

Michal Krizo Back Arms Workout

Michal “Krizo” Krizanek Shares Killer Back And Arms Workout For Bulking

Bodybuilder Michal Krizo is busy adding muscle to his already impressive frame this off-season. As a part of the bulking...

Joe Mackey

IFBB Pro Joe Mackey Smokes Huge 449-kg (990-lb) Hack Squat for 5 Reps

Bodybuilder Joe Mackey has been making headlines for his insane feats of strength over the last few years. In a...

Chris Bumstead Talks Arnold Matchup

Chris Bumstead on Fantasy Match-Up vs Arnold Schwarzenegger: ‘I Think I Would Beat Him’

Canada's Chris Bumstead is a proven force in the IFBB Pro League's Classic Physique division. In an appearance on the...

Flex Lewis Physique Update

Flex Lewis Looks Jacked in 200-Lb Physique Update, Shares New Diet & Training Plan

Bodybuilding icon Flex Lewis has cemented his place in the history books as the greatest Men’s 212 competitor of all...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

2023 Europe’s Strongest Man Results — Pavlo Kordiyaka Takes The Title

‘Nick Walker Might’ve Resentment Against Derek Lunsford’: Chris Cormier & Olympia Judge Break Down Intense Rivalry

Samson Dauda ‘Fired Up’ to Bring Shock Factor at 2023 Mr. Olympia: ‘There’s Only 1 Result Left to Get’

Michal “Krizo” Krizanek Shares Killer Back And Arms Workout For Bulking

How to Get Rid of Armpit Fat: Effective Tips, Exercises, and Workout for Toned Arms

Marc Fitt Diet And Workout And Diet Routine

Reviews

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Arnold Classic
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.