When you have been doing resistance training long enough, you eventually graduate from beginner to intermediate. There is no ceremony to mark the occasion but you do get to start tackling more difficult workouts that stress your body and ultimately lead to continued growth in new ways, especially when it comes to chest workouts.
Once you get to intermediate status after lifting for 6 months or more you get to add more exercises to your body-part program, enabling you to work each body part thoroughly. . This stacks more volume onto your workouts but the extra stress demands more recovery time, so you may not train each body part as frequently as when you began your iron journey.
Being at an intermediate level means you need more training variety than a beginner to continue building muscle. Most training plans become less effective after 6-8 weeks, at which point you should consider making a few adjustments to your training, especially in the exercises you select to keep the gains coming. This is where smarter training instead of longer or harder can make the difference in how far you progress.
These intermediate guidelines should be applied to all of your evolving workouts, this article specifically about building a thicker, stronger and more muscular chest.
Mass workouts for your chest are characterized by a few important concepts: reliance on some multijoint exercises in a mass-production rep range, different bench angles for the best overall growth and sufficient volume and intensity to boost the hormonal response.
After warm-up, the workouts below start off with a weight that’s just a bit more tailored towards strength (failure at around 6 reps) than a normal hypertrophy-based workout (this is failure at around 8-12 reps). This is because you are normally strongest at the start of your workout, making it the best time to do those heavier weights.
I am not really a huge fan of doing multiple exercises for one target area from pretty similar angles such as doing barbell bench presses and then dumbbell presses, both on a flat bench. In the first three routines, the second movement is instead done from a slightly different angle than the first. The use of an adjustable bench allows you to work in between bench angles, since both incline and decline barbell bench racks have fixed bench angles and are normally pretty steep.
Many programs follow a pyramid scheme where you use a gradually heavier weight, the workouts below are based on reverse pyramids which allow you to do more total sets to failure. After warming up, you go right to your heaviest 1-2 sets and go full tilt, reducing the weight just a bit on follow-up sets that account for increasing fatigue but still require you take them to failure. Reduce the weight by around 5-10%, which is shown by the higher rep target.
You finish with a higher-rep single-joint movement which effectively helps you complete your workout with a muscle pump.
Keep these guidelines in mind for all of these chest workouts:
Most guys are focused on building a big chest, so they naturally drift towards the bench press as their first movement. This session, along with the rotating mass workouts work great for guys who want those routines. In this workout, all the exercises are focused on the beefy middle chest targeted by slightly different bench angles.
After the barbell bench press, do the dumbbell press on an adjustable bench so you can slightly raise the angle to a very modest incline. In addition, use a Hammer Strength chest press, but sit crosswise on the machine rather than straight on, allowing you to push across your body. This works your middle-chest fibers in a way they are accustomed too. You’ll do these one arm at a time before finishing off with a single-joint exercise for the middle pecs to chase that muscle pump.
Middle-Chest Focused Workout
Whether you are targeting your upper pecs because they are laggingor you cycle through various regions of your chest periodically for growth, this workout hits the incline several times. It is worth noting that the incline bench presses don’t simply repeat an angle you’ve already done, they include modest and steeper bench angles.
The incline barbell bench provides a fixed bench angle, so decrease the degree of incline significantly when you hit your dumbbell bench press. In addition, do the Hammer Strength incline chest press by sitting crosswise on the machine so you can push across your body and up, torching your upper chest in a unique way. Do the movement one arm at a time then finish it off with a single-joint exercise for the upper pecs to get that muscle pump.
Upper-Chest Focused Workout
This is similar to the upper-chest focused routine but is flipped. You’ll perform movements that target the lower chest region from different decline angles. Remember to adjust the angle between the first and second presses, perform the Hammer Strength exercise unilaterally across your body and then finish the session with a pump-chaser.
Lower-chest focused workout
Each of the workouts above focuses on a specific area which is good for variety and bringing up a lagging area. Some trainers wish to follow a chest program that hits all three major angles in one workout, this bunch of workouts is for you.
The downside to a program like this is that whatever is done first is done when your energy levels are highest. As you go through the routine, you will become increasingly fatigued, meaning the third exercise will never be given the same amount of energy as the first.
To sort out that issue, rotate the first exercise in your workout between an incline, flat bench and decline press over the course of the three chest workouts. One week go heavier on the inclines and the next week on flat bench and the next on declines and so on. You’ll likely discover that you are able to push heavier weights than you normally can with a movement that’s always been locked in the third position in your routine as you elevate it to the number-one spot.
You can pretty easily rotate which exercise comes in the second and third spots as well. These workouts involve only free-weight exercises, which are the most challenging. Again, they follow a reverse-pyramid structure so you are taking more sets to failure.
Finish off each one with a single-joint exercise for 12 reps (the upper end of the hypertrophy range) to build a muscle pump. The bench angle of the last exercise should match the angle of your first exercise.
Rotating mass workout 1
Rotating mass workout 2
Rotating mass workout 3
This will really help ramp up your chest workouts and you will definitely see some real gains just by giving this system a try. If you are also looking to lose bodyfat and get that six-pack showing ready for spring click here.
Copyright © 2017 | Theme by MH Themes
The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.