A lot of guys really want a bigger chest and you’d think they would be a little more creative about building it but take a look in any weight room and you will see guys on a chest day following a workout script to the letter: bench, incline press, decline press, fly, pec-deck machine, rest and then repeat.
If this is familiar to you then your chest probably agrees, you will have heard it all before about your body adapting to the same exercises over and over but what is the solution? Changing up the order and doing things a little differently? That won’t work for long though.
What works really well for me is to take a completely different approach, training chest twice over the course of a split but not repeating the same movements on the same sets-and-reps scheme.
One routine will be a bit heavier and the other a bit lighter but both will end with a finishing circuit that will have you leaving the gym with every muscle fiber aching.
It normally takes around 48-72 hours for your body to recover from a workout but many training splits have you wait a full week before training the same muscle group again. Those extra days give you a chance to complete a second workout and an advantage you can use to your advantage for the next six weeks.
There is no need to wait a full week to stimulate the pecs again but how you design your training split becomes much more critical because of you place other muscle group training can affect your performance on chest day and so on.
Here is a sample training split that will give all of your push muscle groups a 48 hour window to recover between workouts:
Designing a split is a little bit trickier, you can see how the twice a week approach can work for any muscle group you wish to bring up. You will more than likely have to fiddle with your muscle groups and rest days to ensure you don’t mistakenly train a given body part on back to back days.
This workout focuses on training with heavier weights, this is indicated by lower rep targets. Choose a weight so you can reach close to the rep target, almost to muscle failure.
The rest periods are a bit longer and you will pyramid up the weight from one set to the next as the reps drop, perform the finishing workout at the end of your chest workout to ensure every last muscle fiber is torn to pieces.
5. Incline dumbbell press (bench set at 45 degrees) – 1 set of 15 reps.
Incline dumbbell press (bench set at 30 degrees) – 1 set of 15 reps.
Flat-bench dumbbell press – 1 set of 15 reps.
With the first chest workout finished, your central nervous system can have a bit of a rest before you attack it again. Lifting heavy puts more strain on your central nervous system than normal bodybuilding does and we don’t want burnout from constant heavy lifting so it is time to focus on two other growth mechanisms besides mechanical tension: metabolic stress and muscle damage.
Workout two is a high-volume routine. Supersetting exercises puts greater tension on your pecs in the stretched position for maximum damage to muscle fibers. rest periods are much shorter as well, using higher rep targets with lighter weight.
Choose a weight you can handle for 12-15 reps a set during the workout then conclude this routine with the pec blaster.
Volume And Supersets
Superset 1 – Incline dumbbell press – 3 sets of 12-15 reps, no rest.
Incline dumbbell fly – 3 sets of 12-15 reps, rest 60-90 seconds.
Superset 2 – Flat bench dumbbell press – 3 sets of 12-15 reps, no rest.
Flat bench dumbbell fly – 3 sets of 12-15 reps, 60-90 seconds rest.
Superset 3 – Svend press – 1 sets of 12-15 reps, no rest.
Wide grip push up – 1 set to failure, 60-90 seconds rest.
Finishing circuit – Incline dumbbell press – (bench at 45 degrees) 1 set of 12 reps.
Incline dumbbell press (bench at 30 degrees) – 1 set of 12 reps.
Flat bench dumbbell press – 1 set of 12 reps.
You may not be used to such an intense workout so don’t overdo it on your first time out. For the first week push yourself but lower the intensity a bit lower than your normal max, this will reduce soreness and make you more effective for next week’s workout.
If you are used to the same old chest routine, your body will have adapted to these exercises and this will mean that the amount of stimulation your chest is exposed to in these workouts will be higher.
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