Chris Jones Workout Routine For Size

Beast Mode Jones

Since my Matt Ogus workout routine post became quite popular,I though "why don't I make one for his arch nemesis Chris Jones".

A lot of people are trying to find the exact routine, the problem is that Chris changes his routine on a monthly(sometimes even weekly) basis, so it's pretty hard to pinpoint his actual routine most of the time.

But I did my best to get it all in order, keep in mind this isn't his actual current routine, it's from a few months back, I'm sure he made some changes, but the "core" should be the same.

What to expect.

• Volume.If you've watched the POG channel, you know that they always mess with extremely high volume, so if you're afraid of work this routine isn't for you;
• Drop sets, Pyramid sets, Super sets, Pre-Exhaust sets, Going to failure, Forced Reps, Curls for the girls this routine has it all.Chris has always been a believer in the hard work mindset and everything I've listed above "Don't complain about lack of results if you did not work for em"C.Jones;
• And of course, last but not least, expect results;

The Routine:

Chest&Traps	Legs
Incline Bench Press 5 Pyramid Sets	Leg Extensions 3 sets 10-12 reps(knee warm-up, pump and pre-exhaust quads)
Flat Bench Press 4 Pyramid Sets, 4th Drop set	Front Squats 4 Pyramid Sets
Incline Hammer Press 3 sets 8-12 reps	Super Squats 4 sets of 8 reps
Flat Hammer Press 3 sets 8-12 reps	Leg Press 4 sets of 8-10 reps
Cable Crossover 4 sets 10-15reps	Dumbbell Stiff Leg Deadlift 5 sets 8 reps
Cable Upright Row 4 sets 8-12 reps	Shoulders
Shrugs 4 sets 8-12 reps	Dumbbell Press 4 sets 4-8 reps
Back&Forearms	Side Laterals 3 sets 15 reps
Barbell Rows 3 sets 6-10 reps	Seated Side Laterals 3 sets 15 reps
Cable Rows 3 sets 8-12 reps	Front Raises 3 sets 6-8reps
T-bar Rows 3 sets 6-10 reps	Rear Delt Flies 3 sets 10-12 reps
Hammer Rows 3 sets 8-12 reps	Rear Dealt Machine 3 sets 10-15 reps
Weighted Pullups 3 sets of 6-10 reps	Arms:
Close Grip Pulldowns 3 sets 6-10 reps	CGBP & Barbell Curls 4 sets 8-10 reps Superset
Pullover Machine 3 sets 10-12 reps	Dips & Preacher Curls 4 sets 8-10 reps Superset
Rack Pulls/Weighted Hyper-extensions 3 sets 6-10 reps	Overhead Triceps Extensions & Hammer Curls 4 sets 10-12 reps Superset
Forearm Wrist Curls 3 sets 10-15 reps	One Arm Pressdowns & Reverse Curls 4 sets 10-12 reps Superset
Reverse Wrist Curls 3 sets 10-15 reps

Monday – Chest  

Tuesday- Back

Wednesday  

• morning – Legs  
• night - Shoulders

Thursday -Off

Friday-Arms

Saturday- Legs

Sunday – Off

Super sets

• Doing two exercises back to back, without any rest in between.

Drop sets

• Reducing weight after failure to be able to do more reps with lighter weight.

Example:A person is performing barbell curls with 50lbs, once that person can't do any more repetitions without compromising form the weight is reduced to 40lbs and the set continues.
-In this routines dropsets the weight should be reduced twice.

Pyramid sets

• A progression from lighter high repetition sets to heavier lower rep sets.With weight being added every subsequent set.

Example:
1st set:200lbs 12 reps
2nd set:210lbs 9 reps

3rd set:220lbs 6 reps

Warm-up

Always warm-up before starting your workout.
A good warm-up would be 3-5 minutes of light stretching and 3-5 sets of 10 reps with very light weight of
your first compound exercise.

What about abs?

Do 3 sets of your two favorite ab exercises at the end of leg/shoulder day.

Do's and Don'ts

• Do not run this routine if you're a beginner, this is an advanced routine, it's definitely not a routine for beginners.There are many routines out there that are much better suited for beginners and will provide faster and safer results.
• Do not skip workout days, this is an obvious one, yet I'll say it again.You can't expect to get results if you skip every second workout.
• Don't skip rest days.
• You can add an additional exercise for a lagging muscle group.
• Use good form on all exercises.
• Make sure you're getting enough sleep.

Supplements:

• Creatine Monohydrate
• BCAAs
• Protein Powder
• Multivitamin

Keep in mind these aren't mandatory, if you're already getting enough protein from your diet you might not need to buy a tub of protein powder, the same goes for the multivitamin.
You can and will build muscle without them.

Comments and recommendations

• For this routine to be effective you should be in a caloric surplus and you need to have your protein in check.
• Since this routine has so much volume deload weeks must be done often and taken seriously.
• Just because you're on CJs routine doesn't mean you'll look like him, everyone is different and to be honest this routine is best suited for Chris himself. So find your weak points and take care of them, as I mentioned earlier you can add an extra exercise for a lagging muscle group. Do it.
• If you find yourself struggling with the amount of volume, don't worry about it. After a short period of time your body will adapt.(that is of course if you're an experienced lifter, again this is not a routine for beginners).
• With this routine you'll be hitting your muscles from so many angles that you'll be pretty much destroying as much muscle fibers as possible every workout. In other words this is a great workout routine for hypertrophy and sheer size. For that reason it is best done during the bulking season.

Good luck!

(sources:POG)

An easily printable version of the routine:

Chest&Traps	Legs
Incline Bench Press 5 Pyramid Sets	Leg Extensions 3x10-12
Flat Bench Press 4 Pyramid Sets, 4th Drop set	Front Squats 4 Pyramid Sets
Incline Hammer Press 3x8-12	Super Squats 4x8
Flat Hammer Press 3x8-12	Leg Press 4x8-10 reps
Cable Crossover 4x10-15	Dumbbell Stiff Leg Deadlift 5x8 reps
Cable Upright Row 4x8-12	Shoulders
Shrugs 4x8-12	Dumbbell Press 4x4-8 reps
Back&Forearms	Side Laterals 3x15 reps
Barbell Rows 3x6-10	Seated Side Laterals 3x15 reps
Cable Rows 3x8-12	Front Raises 3x6-8reps
T-bar Rows 3x6-10	Rear Delt Flies 3x10-12 reps
Hammer Rows 3x8-12	Rear Dealt Machine 3x10-15 reps
Weighted Pullups 3x6-10	Arms:
Close Grip Pulldowns 3x6-10	CGBP & Barbell Curls 4x8-10 Superset
Pullover Machine 3 sets 10-12	Dips & Preacher Curls 4x8-10 Superset
Rack Pulls/Weighted Hyper-extensions 3x6-10	Overhead Extensions & Hammer Curls 4x10 Superset
Forearm Wrist Curls 3x10-15	One Arm Pressdowns & Reverse Curls 4x 10-12 Superset
Reverse Wrist Curls 3x10-15

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Military Press

The Military Press is a compound pushing movement, mainly targeting the front and middle shoulder heads .
It is performed with a barbell from a standing position.However, there are variations that are performed with dumbbells , kettlebells and there are variations that are performed on a bench/ground.

The barbell standing shoulder press is one of the best exercises to build up the shoulders, but it can also be difficult and dangerous (if not executed with proper technique or if mobility is lacking) .

The Military Press is a test for strength, a guarantee for progress, growth and a challenge for mobility and stability in the shoulders .

Contraindications

The military press requires much, but also gives much.If you have an injury within the shoulder girdle, neck , waist or upper back, the typical standing shoulder press isn't the best way to familiarize yourself with this movement.

Start seated with dumbbells.Work on improving mobility in the shoulders with techniques such as resistance band drills , after a while do the same, but use dumb/kettlebells , or with exercises like the "waiters walk" using dumbbells or kettlebells.

To perform the movement, especially from a standing position, you'll need a strong abdomen and the ability to use it. If you know that your abs are lacking in strength and stability, add isometric exercises to reach the necessary stability and strength in the abdomen .

Muscles

Target

• Deltoid, Anterior
• Synergists
• Pectoralis Major, Clavicular
• Triceps Brachii
• Deltoid, Lateral
• Trapezius, Middle
• Trapezius, Lower
• Serratus Anterior, Inferior Digitations
• Dynamic Stabilizers
• Triceps, Long Head
• Biceps Brachii, Short Head

Stabilizers

• Trapezius, Upper
• Levator Scapulae

Variations

The variations of the Military Press, graded by difficulty, gym experience and needed shoulder mobility and stability.
Seated Shoulder Press with a 70-80 degree slope.
Can be performed with dumbbells or a barbell.The idea here is that people who don't have the required shoulder mobility or low back strength to be able to lock the bar above their heads, can start with this variation instead.

Seated Shoulder Press with a 90 degree slope/without support
Here we already need basic mobility, a strong enough abdomen and upper back, so the trainee can lock the barbell/dumbbell or kettlebell without needing extra help from the chest or a low back bend.

Standing Shoulder Press
This is the basic military press and is the natural progression from the previous two versions .

Method of execution

Preparation

1. Warm up
2. Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.

Execution

1. Press bar upward until arms are extended overhead. Lower to front of neck and repeat.

Recommendations

• Keep your shoulders retracted! Strive to have your shoulders in so you can guarantee shoulder stability.
• Keep your core tight through the whole movement. You need to train your core for strength and stability, so you can your spine in a proper position.
• Push off the ground with your feet by tightening your buttocks to create tension in the lower body.That way you're creating a strong base, something very important for a good Military Press.
• Lock your body below the bar .Ears, shoulders, hips, knees and ankles all must be in line. Keep your abs and butt tight at all times, your ribs should not be sticking ahead.
• If you gently pull the pelvis back while having your abs tight when you're pushing the bar up, this will facilitate the positioning of your spine without unnecessary bends.
• Keep your elbows under the barbell at all times, strive to move the bar in a straight line.
• Experiment with thumb less grip.

Relevancy

The Military press is one of the best exercises that one could perform. It is used in training for strength, size and condition.

It is used in bodybuilding, crossfit even street fitness.If you want shoulders of steel and strength like titan Atlas from ancient Greece, shoulder pressing is one of the best things you can do.

The bad thing however is that most people perform this exercise incorrectly.The Military press is not an easy movement and it requires a lot of work and training. Most people should pay attention to their mobility and stability before getting to know the press.
(sources:exrx.net)

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21s

The 21s were firstly introduced in the 60s of the last century. Where and who invented them remains a mystery , but their huge increase in popularity was due mainly to Arnold Schwarzenegger .
And for that reason, when we think of 21s we always imagine those huge vascular guns that Arnold carried
around.


We can see a little showing of the 21s in the movie "Pumping Iron". Arnold also mentions the method in a few of his books. This article , however, is not about Arnold , it's about the method of the 21.

What are the 21s?

Simply said, the method is a prolonged set composed of 14 partial reps and 7 full reps using a weight that is about 50% of your 1RM in the exercise in question.

The partial reps should be executed in this fashion:

1. 7 reps with a 1/2 amplitude, from starting position to middle point; 
2. 7 reps with a 1/2 amplitude starting from mid point to final point; 
3. 7 full range of motion reps.

Example with Barbell Curls: 

1. 1-7:start with your arms fully extended, end when your elbows reach a 90 degree angle.Bring arms back to a fully extended position. Repeat
2. 7-14:start with your elbow at a 90 degree angle, end when you reach peak contraction. Bring elbow back to a 90 degree angle. Repeat
3. 14-21: Full range of motion, start with your arms fully extended, reach peak contraction.Bring arms back to a fully extended position. Repeat.

The usual pace is 1:0:1:0 = lift:hold:bring down:time between reps . The aim is to complete the set in 40-45 seconds.

Form should be kept clean, some cheating is acceptable on the last 2-3 reps.

When you're performing the 21s, the main goal is to finish all the reps. All the holding at the top, slow negatives and heavy weight here isn't top priority.

Can I use the 21 method on all exercises?

You can use the 21s in isolation exercises, in which the antagonists(the "main" muscles in a particular movement) doesn't require and recruit many other smaller muscles.(eg:Curls)

The exercise should not require the activation of many stabilizers.

The reason is that when fatigue starts to kick in, the sygergists and stabilizers become harder to control thus compromising form and technique.Also after the 20th second nerve fatigue starts to build up as well.

The slower the tempo, the more fatigued you'll get. At the end of the set there is a lactic acid build up as well, which takes the pain to a new level.

When in doubt, strive towards exercises that are easier to control.Example:
Easy to difficult to control  machines > pulleys > bars > dumbbells .

Longer amplitudes predispose better at 21s than shorter ones. For example, Barbell Curls allow for crisper control on the range of motion than something like the Preacher Curl.

Triceps Pulldowns with an extended range of motion are a very good choice for the 21s , while Skull Crushers are not.

If you're unsure about an exercise, you can ask in the comment section below .

The muscle groups that derive the greatest benefits of the 21 method are: biceps , shoulders , quads , rear thigh muscles , calves (maybe with more reps) and finally the chest muscles on a pec-deck machine.

Can everybody utilize the 21 method?

21s are for intermediate and advanced lifters.One should have at least 18 months of training to be able perform them.

Additional requirements are to have a decent level of pain tolerance, so pain can't compromise your form.
Also you should have previous experience with the movement you're going to use the 21s on, and take form into account.

If you're not an beginner, then give up on the 21s.

Do not utilize the method of 21s in movements , which involve injured joints, muscles or tendons.

Performance

preparation

1. Select an exercise that covers the requirements listed above.
2. Warm up with a light weight.

performance

1. Select a weight around 40-50% of your 1RM or lighter ;
2. Get into the starting position ;
3. Do 7 reps low-mid of full ROM ;
4. On the seventh rep lift to peak of full ROM and hold ;
5. Continue with another 6 reps, mid-peak of full ROM ;
6. On the 14th rep take return back to starting position and do another 7 repetitions with full ROM.

Comments and recommendations

• A constant burning pain is to be expected and completely normal.
• It is normal for the pain to go beyond the muscles involved in the movement.
• The pain should subside within 15 seconds after the end of a set.
• Joint paint is not normal.
• Pulsating joints aren't normal - muscles are , joints aren't!
• A cramp is possible, it's not a reason to panic, it just means that any further sets/reps should be terminated.

Lower and peak point

It is important to mention that not everyone has the same range of motion.
My peak point is different from yours, so it's you should find yours and perform the exercise according to your findings.

Some bodybuilders keep constant tension on the worked muscle by compromising ROM, thus not letting the muscle get any "rest" through a set, and they pay for it by experiencing more pain.

When and where should I implement 21s?

21s are great for your final sets/exercises.

It's completely sufficient to utilize the method in one, maximum two of your final sets for a particular muscle group.

This suggests that 21s are best implemented in split routines, within workouts that work 2 adjacent muscle groups - antagonistically.

Example: Biceps and shoulders - a good combination , triceps and shoulders - not so good .
A medium-high consumption of carbohydrates is advised when implementing the method, so the capillarization and glycogen depleting effects can be fully utilized.

The combination of a nitro boosters or other substances with vasodilator properties with 21s will result even stronger effect.

21s are good tool to break plateaus.

What should we expect from the method ?

positives

• Increased sarcoplasmic hypertrophy, i.e. increase in size;
• The ability to hold more glycogen, again more size;
• Increased capillarization as a basis for starting a cut ;
• High passive muscle tone - muscles seem flexed, even when relaxed. As a result, some joints are partially bent.

negatives

• Carbohydrate dependant method;
• Split dependent method;
• Stimulates muscle tightening - without suitable stretching this can lead to functional dis balances due to the reduced joint mobility

The choice of whether and how to include this method in your training routine remains yours .

Have a nice day!

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