I’ve been training and working in the fitness industry for over 10 years now and there is one body part that is mentioned to me more than any other (in men): the chest.
We all want more size, width and more shape. I believe with muscle groups like the pectorals we have to absolutely punish them, hitting the muscle group from all angles and exercises from pressing movements, such as heavy weight pyramid sets, to slow controlled cable crossovers, working that specific muscle group twice – if not three – times a week!
If you enjoy working out to your complete maximum then this month’s workout is definitely for you. I have designed a workout just for the chest that will rapidly increase hypertrophy while increasing upper body strength. I consider these to be the two fundamentals of rapid muscle growth (along with the correct nutrition, of course).
I know more than most what it is like to struggle gaining size and definition in the chest. Being naturally slim, it wasn’t until I started training with former Mr England, Mr Germany & Mr Europe that I was able to develop the physique I aspired to achieve. This was achieved with punishing sets and reps, alternating sets, different training principles and nutrition.
The workout (right) is one I would do twice weekly paired with a decent biceps workout. Give it a try and let us know your thoughts!
|Exercise||Sets & Reps|
|Incline Bench Press||12/10/8/6/4||Pyramid set|
|Flat bench Press||12/10/8/6/4||Pyramid set|
|Horizontal Bar Dips||5 sets x 8-10 reps||Multiset|
|Cable Cross Over’s||5 sets x 8-10 reps||Multiset|
|Dumbbell Fly||5 sets x 8-10 reps||Multiset|
|Press Ups||5 sets x until failure||Multiset|