Males’s Clear section competitor Eric Janicki earned his IFBB Pro Card in May 2025, and is now at the hunt for an Olympia qualification. To get himself into the combination, the large guy has been various his quantity to seek out his candy spot when running his chest and triceps, life protective himself from shock via the usage of machines when going super-heavy.
“This felt like this was the perfect volume,” defined Janicki following an intense gadget and cable consultation, by means of Instagram. “Every set close to failure, every rep designed to maximize mechanical tension while remaining joint protective.” Right here’s easy methods to get your self jacked, Janicki taste.
Eric Janicki’s “Perfect Volume” Chest and Triceps Exercise
- Plate Loaded Chest Press: 2 Units x 6 to ten Reps
- Higher Chest Cable Fly: 2 Units x 7 to ten Reps
- Mid Chest Cable Fly: 2 Units x 7 to ten Reps
- Triceps Pushdown: 2 Units x 8 to twelve Reps
- Pace Weighted Dip: 2 Units x 7 to twelve Reps
- Lateral Carry Gadget: 2 Units x 7 to ten Reps
Exercise Breakdown
Janicki were given began with a seated plate loaded chest press machine, with “ROM added.” This implies the athlete from Illinois added supplementary space of movement to the advance, on this case, drawing his elbows proper again for additonal stretch and additional stress at the press. The usage of a seated lean, the 2025 NPC International Mexico Supershow winner additional exhausted his chest, that specialize in that a lot coveted stacked “top shelf” look right through the higher chest cable fly. Not like the former urgent motion, adduction is needed with flies to deliver to deliver the hands against the chest, in lieu than pushing the weight away. To clash the higher chest raised the cables upward from his aspects to move peak.
As soon as once more, the bodybuilder shall we his hands loose proper again to really feel the stretch and pound the pecs, additionally recruiting the entrance deltoids throughout the shoulders, permitting him to journey fat life following a predetermined trail, in lieu than being subjected to the instability of fat dumbbells.
To go back to the mid chest, the bodybuilder units the cables at round shoulder peak for his upcoming seated cable fly variation, nonetheless using the stretch on the finish of the motion, however this generation bringing his fists in combination over his chest in lieu than close his head. Janicki’s triceps are severely taxed via this level, as he plays triceps pushdowns adopted via weighted dips. And, to in point of fact flip the ones weighted dips into successful advance, the IFBB Professional provides his personal pace, protecting his frame
on the base of the dip for no less than 3 torturous seconds to deliver to attain additional generation below stress. Rounding out with gadget laterals, Janicki jacked up his shoulders over again, since this motion playgrounds an emphasis at the heart head of the deltoids.
To duplicate those reps for your self, Janicki specializes in failure, hitting his “perfect volume” between 6 to twelve reps. His aim is to exhaust the muscle tissues with as a lot weight as imaginable, stimulating expansion and best ever finishing two units for each and every advance, save for warmup units the place desired. Through most commonly using machines and cables to cancel shock from unacceptable momentum, Janicki is in a position to in point of fact stretch his muscle tissues and paintings on generation below stress to develop an amazing body.
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