IFBB Pro Antoine Vaillant recently won the 2022 Chicago Pro but is still hungry to grow in the gym. On August 26, 2022, he appeared on Jon “Jujimufu” Call’s YouTube channel to walk Jujimufu through a chest workout. The six-move workout started with isolation moves to lubricate the joints as part of a warm-up.
After hitting the pec deck flies, Jujimufu and Vaillant learned that they had followed a similar training methodology for years. Check it out below, followed by a breakdown of every move in the workout:
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Pec Deck Fly & chest press machine
Vaillant and Jujimufu started training with multiple pec deck fly sets to pre-exhaust their muscles in preparation for heavier working sets. Vaillant structures his workouts to focus on getting a pump and working around his injured left shoulder. Vaillant finds that when his hydration and collagen levels are low, his strength is affected when preparing for a show.
Then there were seven sets of chest presses for 12 reps each. With just 20 seconds of rest between sets, heart rates were high. Vaillant uses his phone to track his sets and rest. When he feels exhausted, it is easier for him to use tools during training rather than remembering various numbers like weights and rest times.
[You] don’t need to play with heavy weights… to actually build muscle.
Jujimufu and Vaillant hit some chest poses between sets on their active recovery to add some extra stimulation to the chest. Muscle stimulation, not total weight, is the critical factor for Vaillant when his goal is hypertrophy.
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Standing chest press, Laid, & Seated Vertical Chest Press
Then there was a variation of the standing chest press. Vaillant pushes the weight in a pick-up motion as if moving away from the machine, similar to a push-up.
Jujimufu commented that he might need one of these machine variants for his home gym. He joked that he didn’t have his pose routine ready for his next competition. Many athletes with great physique can still lose shows by not performing effectively on stage.
Antoine’s posing routine had to be one of his two best posing routines of all time that he has done in the last two shows.
A low chest press for the lower pecs was next. Both athletes stuck to two 45-pound weight plates on each side. At this point in the session, they felt tired, despite their push-ups. After the low machine press, Jujimufu and Vaillant hit an upright seated chest press using a hybrid between a neutral and underhand grip similar to an inverted bench press.
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M Torture Flye Machine & Laterals
The chest day closure was another variation of flye seated on a plate machine called ‘M Torture’. Jujimufu joked that it should have been the name of a character in street fighter. Vaillant finished with seated laterals leaning on the chest. Jujimufu did the same but opted for a standing variation. They maintained strict form to skew the shoulders — seven sets of 12 reps with 15 seconds of rest between sets.
Chest and shoulder workout by Antoine Vaillant and Jujimufu
Below, the exercises in the same order performed by Vaillant and Jujimufu during their training:
- Pec Dec Flyes
- chest press machine
- Standing chest press
- low press machine
- M Torture Flye Machine
- Lateral side machines
Vaillant and Jujimufu stuck to basic exercises with unique equipment to maximize muscle stimulation. The higher volume helped them achieve massive push-ups. They argued that form is more important than using heavy weights. We’ll see how their recovery goes after such high volume and if Vaillant can score his career-best result at Olympia 2022, scheduled for December 16-18, 2022, in Las Vegas, NV.
Featured images: @antoinev87 on Instagram