Smash Your Chest Into Submission

20/08/2018

Some find it easier than others to get a really thick chest with separation running right the way down from the top. Chest was never a muscle group I had to work extra hard on, but with persistence, effort, and precision I managed to break it into submission until it was by far my strongest. This took a lot of trial and error, learning which training was most fruitful. Today I’ve got two chest workouts for you. They are almost complete opposite of one another, but they both have real value for making the chest grow.

Chest Workout 1:

During my time training with pro bodybuilders such as six time Mr. Olympia Dorian Yates and Branch Warren, I learned the value of hitting the muscle hard with heavy weight. Dorian and Branch both liked to train heavy, although their application was quite different.

The knowledge I have gained from my experiences, it taught me how to train smart, protecting myself from injury whilst still being able to use heavy duty training.

Decline Bench Press:

Set 1 - 12-15 reps

Set 2 - 10-12 reps

Set 3 - 8-10 reps

Set 4 - 6-8 reps

Flat Dumbbell Press:

Set 1 - 12-15 reps

Set 2 - 10-12 reps

Set 3 - 8-10 reps

Set 4 - 6-8 reps

Flat Dumbbell Flyes:

Set 1 - 12-15 reps

Set 2 - 10-12 reps

Set 3 - 8-10 reps

Set 4 - 6-8 reps

Incline Dumbbell Press:

Set 1 - 12-15 reps

Set 2 - 10-12 reps

Set 3 - 8-10 reps

Set 4 - 6-8 reps

Every exercise uses free weight, so there’s less force on the shoulder and elbow joints, an important consideration when doing heavy duty lifting. The tapering of reps and weight also allows the body to become prepared for the heaviest set. The rest intervals can remain at around 2 minutes, so the body is ready to lift big weight every set! To support higher strength levels I’d highly recommend using IN-KAGED during this workout; it will provide fatigue buffering ingredients which might otherwise make you weaker. Taking PRE-KAGED beforehand would also be advisable!

Chest Workout 2:

This type of workout is by far my favorite, using high tempo DTP (Dramatic Transformation Principle) training to annihilate every muscle fiber within my pecs. Heavy duty training is something I've always enjoyed, but it doesn't compare to the anguish DTP is able to inflict upon my body. Using a much broader rep range within the same workout helps me train the muscle through a multitude of pathways, encouraging hypertrophy. It wasn’t until I started using DTP that my chest became fuller, because of the volumization it allowed me to achieve. This training is also much kinder to my joints and makes staying lean easier because of the energy expenditure required! This particular workout is a DTP hybrid.

DTP Flat Cable Flyes:

Set 1 - 50 reps

Set 2 - 40 reps

Set 3 - 30 reps

Set 4 - 20 reps

Set 5 - 10 reps

Set 6 - 10 reps

Set 7 - 20 reps

Set 8 - 30 reps

Set 9 - 40 reps

Set 10 - 50 reps

Incline Machine Press & Press Ups Superset:

Set 1 - 20 reps / 20 reps

Set 2 - 15 reps / 15 reps

Set 3 - 10 reps / 10 reps

Pec Deck & Dips Superset:

Set 1 - 12 reps / 12 reps

Set 2 - 10 reps / 10reps

Set 3 - 8 reps / 8 reps

This workout is much faster paced and is all about the reps, gorging the pecs with blood. It doesn't take as long, but the destruction left in its wake is not to be underestimated! The rest periods will remain between 45-60 seconds for the duration of the workout. If you want to stand out in the gym with a sick pump, PRE-KAGED is required! Take my word on this; you will be shocked how your muscles appear after this sort of workout especially when it’s performed with PRE-KAGED on board.

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