Want to BUILD a BIGGER CHEST?
Our featured article reveals EFFECTIVE ROUTINES to help you pack on SLABS of MUSCLE onto your chest!
Build a Bigger Chest in 3 to 4 Workouts or Less!By Tom Venuto, CSCS, NSCA-CPT, Natural Competitive BodybuilderAuthor of Burn The Fat, Feed The Muscle
If pecs are the weak point on your body, or if you have hit a progress plateau in your chest development, this high intensity chest workout program will help your build a bigger chest by packing slabs of muscle onto it after just 3-4 workouts.
This is a high-intensity bodybuilding routine for advanced bodybuilders only. Beginners don’t even think about doing it.
Considering the fact that I’m on a calorie deficit in a cutting-up phase, I’m impressed with the increase in my chest size and development after just 3 workouts.
The name of this chest workout program is:
Multi-Angular Rest Pause With Pump Finisher
Here is how the program works. You select two exercises. For exercise one I chose a basic chest mass exercise that can be performed at any angle from steep incline to flat bench. That's the primary exercise that you will stick with for all 4 workouts. The Incline Dumbbell Press was the natural choice. I set-up on an adjustable bench that can achieve multiple angles of incline.
For exercise number two, I chose an isolation exercise as a "pump finisher", and this exercise will change with every workout.
So, here is the sequence:
|A1 - Incline Dumbbell Press||steep incline - 65-70 degrees||6||10 seconds|
|A2 - Incline Dumbbell Press||medium (regular) incline - 45 degrees||6||10 seconds|
|A3 - Incline Dumbbell Press||low incline - 20-25 degrees||6||10 seconds|
|A4 - Dumbbell Press||flat bench||6||Now rest 2 to 3 minutes|
The above is ONE set. Technically, that's FOUR SETS, so let's call it one "round" for the sake of clarity.
Yes... that was round ONE only. Now you have to do it two more times.
For poundage, you will have to go much lighter than usual because the workout is grueling. You may need to decrease the weight on the 2nd and 3rd rounds, but if at all possible, try NOT to. Doing all four angles at the same weight(s) is the entire idea to build a bigger chest.
If you overestimate your starting poundage, your reps may drop with each angle change within the given round.
This is where a training partner comes in. This routine should not be attempted without a spotter and I'm sorry to say this - but you are a dork if you try to do this routine without a spotter.
This workout program causes HONEST muscle failure (I’ll explain this in more detail in a moment). You need a spotter for safety reasons, but also you need him/her to help you complete forced reps (at least on the final round or two).
Ok, so... you just finished your 3rd round and you think your are finished... ...wrong! After your 3 rounds you will finish off your pecs with the pump (you didn't really think it was that easy to build a bigger chest did you?!).
The second exercise (exercise B) is an isolation exercise. For example, dumbbell fly, cable crossover, pec deck etc. You will perform 20-25 reps, non-stop in a pistol-like manner. You use a constant and quick tempo.
This isolation/pump exercise will change with each workout that you do. Here it is:
|Workout 1 ||standing cable crossover||2-3||20-25|
|Workout 2 ||machine fly or pec deck||2-3||20-25|
|Workout 3||decline dumbbell fly||2-3||20-25|
|Workout 4 ||flat bench cable flys (on cable crossover machine)||2-3 ||20-25|
And that’s it! That’s the entire "build a bigger chest" program. Three rounds of multi-angular rest pause, finished off with 2 to 3 sets of 25 reps in a pumping, isolation movement.
This routine should be performed on a standard bodybuilding split. Thus, it should be done once in 5 to 7 days, not more.
Now let me re-emphasize the importance of a spotter and explain what I call "HONEST FAILURE". This means your muscles literally fail, or completely give out right underneath you. This is not something that you would usually go for, but that’s the nature of the program.
When I say your muscles will give out literally, I mean that on the last rep or two of the 3rd or 4th angle, on the 2nd or 3rd round, your arms may literally buckle right underneath you. This is honest failure and this is why you MUST have a spotter for this workout.
Bodybuilders rarely tread in this territory because it's really not necessary and can be dangerous for anyone but a veteran who knows exactly what he is doing. All kidding aside, its no joke if your chest and arms give out from underneath you and you drop a 70 or 80 pound dumbbell on top of your face (you do want to keep your teeth, don’t you?).
You have been warned! Now, go out there, build a bigger chest, train hard and be safe!
About the Author
Tom Venuto is a natural bodybuilder, certified personal trainer and a freelance fitness writer.
He is the author of "Burn the Fat, Feed The Muscle", which is a mega-popular system that teaches men and women 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, increase your metabolism and build lean muscle mass by visiting www.burnthefat.com
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