Who Doesn’t Want to Build a Bigger Stronger Chest
Every Monday at countless gyms and you’re guaranteed to find guys doing bench press trying to build a big full chest. Nothing like starting the week go with chest training for a good chest pump.
If your chest development is lagging and your looking for bigger pecks, or your chest workouts have hit a plateau then this high-intensity chest program has the ability to add some size to your chest after just four workouts. Warning, this hypertrophy bodybuilding workout is for advanced lifters only, it is not intended for beginners at all!
How to Increase Chest
You’re going to select to chest exercises. The first exercise is to be aÂ main mass building exercise deck can be done at various angles. A great example is the barbell bench, you can do it flat, incline, and even declined, and every angle in between. Going to continue with this exercise for four workouts.
The second exercise you choose is to be in isolation exercise they get a greatÂ pump with, for example dumbbell fly. This chest movement is to change every workout. Now for the nuts and bolts.
This is the exercise order
exercise 1 – barbell bench press, as mentioned before this is just an example you can use any exercise you like.
Exercise 2 – dumbbell fly
here’s how you use these two exercises:
You are going to use a lighter weight than normal, say about 60% of what you would normally do for sixÂ RM. Each week you do this you can do at approximately 5 pounds. It may be difficult, but try to maintain the same week each drop set.
- steep incline press, approximately 70Â° six reps rest 10 seconds
- drop bench to 45Â° six reps rest 10 seconds
- drop bench to 20Â° six reps, 10 seconds
- drop bench to flat, six reps, 10 seconds
- rest between two and three minutes
There you have it, your first set. This is a variation of the rest pause method. Repeat this sequence in additional two times.
After you complete your three rest pause sets, really 12 sets in theÂ disguise to be ready to move onto exercise b. This isn’t isolation exercise if you recall this exercise can be at a much quicker pace but without momentum. This is how you conduct your pump sets.
- 2 to 3 sets, off 20 to 25 reps
Now remember the pump exercise or exercise B is to change every workout.
There you have it, the entire test building routine. Three sets ofÂ rest pause and three sets of pumping.
You can use this workÂ in a typical bodybuilder split, performing this workout once every 5 to 7 days. With a typical bodybuilding split you would follow this was maybe a back or triceps routine, all depend a nice set up your program. Just be sure you only do this once every 5 to 7 days. Another note, this routine is to be used may be three times a year definitely no more probably more like twice, anymore will lead to burnout and/or training.
As mentioned in previous posts progression is very important and it is here as well. For more about progression
click here –> Law of Sustainable Progression
As the weight increases each workout you’re bound to hit failure it will be essential to have a spotter. Going to failure all the time isn’t recommended but this is a special workout to spark some extra growth. This failure will be a true failureÂ you will literally not be able to move so be careful, it’s quite possibly her arms will give out.
If you are looking to develop a big strong chest I suggest you check out the link below.
Muscle Specialization < — Click Here
Discover How 3-4 Workouts Can Give You a bigger Chest
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