Chest Day Hypertrophy with Joar Fällmar

Joar Fällmar, 28 years old lives in Jönköping, Sweden with his fiance and their 2 dogs. He is working as a sales manager and fitness coach.

Joar started working out when he was 13 years old but as he is saying: "I didn't get "stung" up by the iron bug seriously until I was like 17."

He competes in the amateur Classic Physique division and his latest competition was in fall 2018. He did his debut 2015 and so far he has earned 2 National silver medals, 1 Nordic Championship gold medal, 1 national qualifier gold medal, and 1 European championship bronze medal.

Joar did 3 competitions during 2018, the first one was Swedish Nationals where he managed to get into the national team and represented Sweden at Nordic Championships where he ended up winning an overall title. After that he switched to the NPC league and at that time he was exhausted, tired after his previous competitions. Joar ended up in 4th place but as he is saying, he was pretty happy with that considering how tired he was.

Shortly after that, he faced several serious injuries and the whole year of 2019 was rehab and prehab.

Joar learned a lot from that and nowadays he is including prehab and eccentric movements combined with heavyweights in his training. "I'm focusing on more - how to do the movement - more quality before the quantity."

"In my opinion it is important to realize that you can't have the same strength every day but the least you can do is to do everything you can with the energy that you have."

Joar has always a goal and a mission every time he walks into the gym. Whether it the mental game or increasing the weights, he is always trying to make progress in the gym. Today's chest workout is a mix of heavy and lighter weights and focus on the execution of the movements as well as the eccentric parts and some drop sets for that extra blood flow. High intensity, around 45 minutes!

The workout:

Slight incline dumbbell press, 2-3 ”feeder sets” followed by 1 top set and then 1 back off set with neutral grip on the last one.

Machine iso-lateral chest press. A total of 4 sets with the last top set being a dropset.

Dumbbell pullovers, 4 straight sets with short rest.

Cable flys, 4 straight sets with short rest, the last set being a dropset.

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