Who wants a huge chest?
Everybody!
Follow this 10-week plan to get the
gorilla chest of your dreams.
When it comes to the behavior of
mammals—including men—the chest
seems to have symbolic importance
beyond its mere function. Male sage
grouse puff up their chests to appear
more menacing and attract mates.
Silverback gorillas pound their chests
to warn off would-be trespassers.
It's no wonder we present-day
humans equate a powerful set of pecs
with virility and rugged masculinity.
In my companion article, " Your
Blueprint for Building Bigger Arms ," I
showed you how to add inches to your
biceps and triceps. Now it's time we
took care of your chest!
Make Chest Training Your Job
The best way to improve a specific
muscle group is to give it priority in
your training for a limited time. I've
found that 10 weeks is long enough to
produce gains, yet not so long that
you risk overtraining .
The following weekly split is designed
so you can train your chest twice a
week, while hitting all the other
muscle groups once. This approach
can really grow your pecs as long as
you use it for a limited amount of
time. Do it too long, and you risk
overtraining and the persistent
fatigue and soreness that comes with
it.
Your Blueprint For Building A Bigger
Chest Prioritization Split
Day 1: Chest (Heavy, free
weights)
Day 2: Back and Biceps
Day 3: Shoulders and Triceps
Day 4: Legs
Day 5: Rest
Day 6: Chest (Pumping,
machines and cables)
Day 7: Rest
The first chest workout of the week
follows a complete day of rest. Be
sure to eat plenty of quality food on
your rest day, including a healthy
amount of carbohydrates . And for
this program, take the name "rest
day" to heart; make sure to get
plenty of rest to prepare you for the
day ahead.
The first chest session of the week is
a heavier workout composed of
straight sets of 8-10 reps, so the
damage done to the muscle fibers
isn't too severe. We save the real
damage for the second chest
workout, made up of higher reps,
dropsets, and supersets. This second
session is the more demanding
workout in terms of demands placed
on both the muscles and the central
nervous system, which is why it's
sandwiched between complete rest
days.
We also use more machines on the
second workout to give you a chance
to get through the intensity
techniques you'll be doing. Give these
workouts 100 percent of your effort,
and your work will pay off
.
Heavy Chest Workout Print
1 Leverage Incline Chest Press
2 sets, 15 reps (warm-up)
4 sets, 8 reps (with increasing
2 Dumbbell Bench Press
4 sets, 8-10 reps (with increa
weight)
3 Incline Dumbbell Flyes
4 sets, 10 reps (with increasin
Incline Dumbbell Flyes
4 sets, 10 reps (with increasin
4 Weighted Bench Dip
4 sets, 8-10 reps
5 Pushups
3 sets, 15 reps (to failure)
Okay, you've had a rest day before
today, and you'll have one after, so
don't be afraid to hit this workout
hard!
Pumping Chest Workout
Print
1 Smith Machine Bench Press
2 sets, 15 reps (warm-up)
4 sets, 8-10 reps (with increa
weight)
2 Smith Machine Incline Bench
3 sets, 10 reps (last set is a d
3 Superset
Butterfly
4 sets, 12 reps
Pushups
4 sets, 15 reps (to failure
Everybody!
Follow this 10-week plan to get the
gorilla chest of your dreams.
When it comes to the behavior of
mammals—including men—the chest
seems to have symbolic importance
beyond its mere function. Male sage
grouse puff up their chests to appear
more menacing and attract mates.
Silverback gorillas pound their chests
to warn off would-be trespassers.
It's no wonder we present-day
humans equate a powerful set of pecs
with virility and rugged masculinity.
In my companion article, " Your
Blueprint for Building Bigger Arms ," I
showed you how to add inches to your
biceps and triceps. Now it's time we
took care of your chest!
Make Chest Training Your Job
The best way to improve a specific
muscle group is to give it priority in
your training for a limited time. I've
found that 10 weeks is long enough to
produce gains, yet not so long that
you risk overtraining .
The following weekly split is designed
so you can train your chest twice a
week, while hitting all the other
muscle groups once. This approach
can really grow your pecs as long as
you use it for a limited amount of
time. Do it too long, and you risk
overtraining and the persistent
fatigue and soreness that comes with
it.
Your Blueprint For Building A Bigger
Chest Prioritization Split
Day 1: Chest (Heavy, free
weights)
Day 2: Back and Biceps
Day 3: Shoulders and Triceps
Day 4: Legs
Day 5: Rest
Day 6: Chest (Pumping,
machines and cables)
Day 7: Rest
The first chest workout of the week
follows a complete day of rest. Be
sure to eat plenty of quality food on
your rest day, including a healthy
amount of carbohydrates . And for
this program, take the name "rest
day" to heart; make sure to get
plenty of rest to prepare you for the
day ahead.
The first chest session of the week is
a heavier workout composed of
straight sets of 8-10 reps, so the
damage done to the muscle fibers
isn't too severe. We save the real
damage for the second chest
workout, made up of higher reps,
dropsets, and supersets. This second
session is the more demanding
workout in terms of demands placed
on both the muscles and the central
nervous system, which is why it's
sandwiched between complete rest
days.
We also use more machines on the
second workout to give you a chance
to get through the intensity
techniques you'll be doing. Give these
workouts 100 percent of your effort,
and your work will pay off
.
Heavy Chest Workout Print
1 Leverage Incline Chest Press
2 sets, 15 reps (warm-up)
4 sets, 8 reps (with increasing
2 Dumbbell Bench Press
4 sets, 8-10 reps (with increa
weight)
3 Incline Dumbbell Flyes
4 sets, 10 reps (with increasin
Incline Dumbbell Flyes
4 sets, 10 reps (with increasin
4 Weighted Bench Dip
4 sets, 8-10 reps
5 Pushups
3 sets, 15 reps (to failure)
Okay, you've had a rest day before
today, and you'll have one after, so
don't be afraid to hit this workout
hard!
Pumping Chest Workout
1 Smith Machine Bench Press
2 sets, 15 reps (warm-up)
4 sets, 8-10 reps (with increa
weight)
2 Smith Machine Incline Bench
3 sets, 10 reps (last set is a d
3 Superset
Butterfly
4 sets, 12 reps
Pushups
4 sets, 15 reps (to failure
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