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Discover How 3-4 Workouts Can Give You a bigger Chest

chest building exercise

 

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 a  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 great  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 six  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.

  1. steep incline press, approximately 70° six reps rest 10 seconds
  2. drop bench to 45° six reps rest 10 seconds
  3. drop bench to 20° six reps, 10 seconds
  4. drop bench to flat, six reps, 10 seconds
  5. 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.

As you can imagine a  spotter will play a critical role in this routine, you’re going to be close to failure in the last few reps and sets. chest dumbbell-fly

After you complete your three rest pause sets, really 12 sets in the  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 of  rest pause and three sets of pumping.

You can use this work  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 failure  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

By Tom Venuto, NSCA-CPT, CSCS

Lifetime Natural Bodybuilder
www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.BurnTheFat.com
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