You've been training chest ever since you first joined a gym, using the basic big movements you've been told over and over again build mass. But I'm guessing its still not big enough.
Some how you've stumbled onto this rather shadey web site with free films, free porn and some random sex techniques and other crude weird crap. It's a good job the owner and head writer is really good looking i guess!!
Ok enough bullshit this is your next chest work out you should follow to get some serious chest gains!!
Incline DB Bench Press
Set a bench to around 30 degrees, (any higher and the delts become to involved) start with a warm up set of around 20% of your 1RM (1 rep max) do 20 reps. If your feeling cold do 2 of these sets if you want.
Now up the weight a little to around 50% of your 1RM and perform a easy peasy 7-8 reps, no strain player. Just make sure you go deep enough and that your engaging the muscles fully.
Take another leap up the weight catergorie, and perform another easy 3-4 reps on 75% of your 1RM. Remember no strain save your energy for the next set!!
Right muthaaaa F*CKAAAA its the working set, you should be nice and warm, in the zone both mentally and have felt the motion in the previous sets. Grab the DB's that are around 90-95% of your 1RM, place them on your knee's on the bench. (make sure your most motivational music is on before getting them on your knee's, or you'll have issues!) Look into your own eyes in the mirror and know your getting this weight up. There is no rep target here, well for your first week of the programme any way. In the second week of the programme your target will of course be to beat what you did the previous week.
Thats why its really important to keep a diary of what you lift, or you'll end up forgetting and not pushing your self. Meaning your not making any gains faggot!
Take a strict 2.30mins rest (use your phone, gym clock or own stop watch) Then go again at the same working weight, expect to get less reps but just record it and make sure you bloody well do more next week!
Flat Barbell Bench press
Please don't tell me i need to tell you how to bench press? If you don't know just google it, But I really don't believe anyone doesn't know how! Place around 60% of your 1RM max on the bar and perform a non stressful 3 reps.
Now lugg the next plates on so your at about 90% of you 1RM, then look around for a spotter! (i don't want this landing on your face!) Just like with the Inc DB press, you just need to get as many reps as possible and then the next week simply try and beat that! Again keeping a record in a training diary.
Take a 2.30 rest period, then go for it again. Expect less reps than first and definitely make sure the spotter forces an extra rep out of you.
Parralel bar Dips
Everyone thinks this is a exercise just for the Triceps, but its amazing at building mass and quality in the lower chest. I personally after doing 2 previous pressing exercises wouldn't want to be doing a decline press (either DB OR BB).
Firstly feel the motion with 3 reps with no added weight. Easy stuff hey?!
Now im about to suggest something you might all find crazy, but grab a DB or a adding weight belt and get a weight you can perform around 5 reps with. Now perform as many reps as you can and again just record what you can do and repeat it next week.
Take a rest of 2.30 and go again, record it, then next week try and beat it.
Chest press machine
The type of machine here doesn't matter, the only requirement is that you can change the weight easily and quickly (not a plate loaded one being preferred, unless you have a helper). Choose a weight you should be able to complete 10 reps with and go to failure, now instead of recording this weight, quickly unload the machine and put the weight at around 60% of your previous lift. Go to failure, then unload it again to around 40% of your first lift, reach failure then record your results. This is known as a triple drop set and you should have a massive pump after doing it. Don't just try and force out loads of reps witht the lighter weights, make sure even though the weight is light your using it like it was heavy, controlling it and respecting it.
So its basically (not including warm up sets)
Incline Dumbell press- 2 working sets
Flat Bench press- 2 working sets
Dips- 2 working sets
Chest machine- 1 triple drop set
I'm thinking you should follow this for around 8 weeks performing it once a week, maybe longer if you keep progressing. As soon as you stop progressing check back here for a newer updated programme.
Thanks for reading; Jonno
Need anymore advice or guidance? Email me at;
jonno@completely-anabolic.com
Some how you've stumbled onto this rather shadey web site with free films, free porn and some random sex techniques and other crude weird crap. It's a good job the owner and head writer is really good looking i guess!!
Ok enough bullshit this is your next chest work out you should follow to get some serious chest gains!!
Incline DB Bench Press
Set a bench to around 30 degrees, (any higher and the delts become to involved) start with a warm up set of around 20% of your 1RM (1 rep max) do 20 reps. If your feeling cold do 2 of these sets if you want.
Now up the weight a little to around 50% of your 1RM and perform a easy peasy 7-8 reps, no strain player. Just make sure you go deep enough and that your engaging the muscles fully.
Take another leap up the weight catergorie, and perform another easy 3-4 reps on 75% of your 1RM. Remember no strain save your energy for the next set!!
Right muthaaaa F*CKAAAA its the working set, you should be nice and warm, in the zone both mentally and have felt the motion in the previous sets. Grab the DB's that are around 90-95% of your 1RM, place them on your knee's on the bench. (make sure your most motivational music is on before getting them on your knee's, or you'll have issues!) Look into your own eyes in the mirror and know your getting this weight up. There is no rep target here, well for your first week of the programme any way. In the second week of the programme your target will of course be to beat what you did the previous week.
Thats why its really important to keep a diary of what you lift, or you'll end up forgetting and not pushing your self. Meaning your not making any gains faggot!
Take a strict 2.30mins rest (use your phone, gym clock or own stop watch) Then go again at the same working weight, expect to get less reps but just record it and make sure you bloody well do more next week!
Flat Barbell Bench press
Please don't tell me i need to tell you how to bench press? If you don't know just google it, But I really don't believe anyone doesn't know how! Place around 60% of your 1RM max on the bar and perform a non stressful 3 reps.
Now lugg the next plates on so your at about 90% of you 1RM, then look around for a spotter! (i don't want this landing on your face!) Just like with the Inc DB press, you just need to get as many reps as possible and then the next week simply try and beat that! Again keeping a record in a training diary.
Take a 2.30 rest period, then go for it again. Expect less reps than first and definitely make sure the spotter forces an extra rep out of you.
Parralel bar Dips
Everyone thinks this is a exercise just for the Triceps, but its amazing at building mass and quality in the lower chest. I personally after doing 2 previous pressing exercises wouldn't want to be doing a decline press (either DB OR BB).
Firstly feel the motion with 3 reps with no added weight. Easy stuff hey?!
Now im about to suggest something you might all find crazy, but grab a DB or a adding weight belt and get a weight you can perform around 5 reps with. Now perform as many reps as you can and again just record what you can do and repeat it next week.
Take a rest of 2.30 and go again, record it, then next week try and beat it.
Chest press machine
The type of machine here doesn't matter, the only requirement is that you can change the weight easily and quickly (not a plate loaded one being preferred, unless you have a helper). Choose a weight you should be able to complete 10 reps with and go to failure, now instead of recording this weight, quickly unload the machine and put the weight at around 60% of your previous lift. Go to failure, then unload it again to around 40% of your first lift, reach failure then record your results. This is known as a triple drop set and you should have a massive pump after doing it. Don't just try and force out loads of reps witht the lighter weights, make sure even though the weight is light your using it like it was heavy, controlling it and respecting it.
So its basically (not including warm up sets)
Incline Dumbell press- 2 working sets
Flat Bench press- 2 working sets
Dips- 2 working sets
Chest machine- 1 triple drop set
I'm thinking you should follow this for around 8 weeks performing it once a week, maybe longer if you keep progressing. As soon as you stop progressing check back here for a newer updated programme.
Thanks for reading; Jonno
Need anymore advice or guidance? Email me at;
jonno@completely-anabolic.com
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