Every bodybuilder wants to have a massive set of pectoral muscles. There is a certain prestige that is associated with a large and muscular chest. However, this prestige exists because such results are not easy to obtain.
In this article, we will present an eight-week training program that will help you to create those great big pecs that you’ve always wanted. Before you begin, however, you should be aware that this is not going to be an easy one.
The Importance Of Cross-Training
Chest development is an area in which people often tend to hit a “plateau.” This means that they experience some rapid improvement followed by a long period in which there is no noticeable improvement.
The best way to avoid this problem is to variate your exercise routine as much as possible. The workout plan that follows is designed with this principle in mind. Not only have we tried to provide plenty of variation in terms of exercises, but we have also separated the process into phases. During each phase, you will make use of a particular training technique for all workouts.
You don’t want your muscles to become too comfortable in a given routine. This will make them lazy (metaphorically speaking) and keep them from growing as they should. Instead of allowing that to happen, you want to shock those muscles and make them swell.
When science has attempted to determine which weight training exercises are the best, they usually come to inconclusive results. As such, it is logical to assume that all methods and exercises are effective if done correctly. This is probably one of the best arguments for extensive cross-training.
Phase One: Rest-Pause Technique: Weeks 1 and 2
The rest-pause technique is meant to take advantage of the body’s phosphocreatine levels. Phosphocreatine is used as an energy reserve in the muscles of the human body, as it can readily convert ADP to ATP. ATP (Adenosine Triphosphate) is the basic energy currency for most living organisms, so this ties phosphocreatine to the body’s energy cycles in a highly crucial way.
Phosphocreatine is used up quickly when exercising. Thankfully, it also regenerates fairly quickly. You can take advantage of this technique by doing short burnout sets (in other words, total exhaustion sets with lots of weight) followed by 15-second rest periods. This allows your body time to replenish its phosphocreatine to a certain extent, allowing for a longer workout.
Decline Push-Ups:
Do 5 Sets of 5 Reps each.
Bench Presses:
Do 4 Sets of 2-3 Reps each.
Machine Presses:
Do 4 Sets of 2-3 Reps each.
Incline Cable Pullovers:
Do 4 Sets of 2-3 Reps each.
Seated Underhand Presses:
Do 4 Sets of 2-3 Reps each.
Phase Two: Drop-Set Technique: Weeks 3 and 4
The drop-set technique is quite similar to the rest-pause technique. Both are designed to extend the length of the workout. While rest-pause workouts extend your time by giving you just enough rest, drop-set workouts extend your workout by changing the difficulty level. Instead of stopping to rest, you just drop some weight and keep going.
For instance, you might start doing dumbbell presses with 30-pound weights. After you have lifted to exhaustion, drop the 30-pounders and switch to some 20-25 pound dumbbells. After wearing yourself out with those, drop another 5-10 pounds, and continue that pattern as long as possible. The exercise ends when you either run out of weights or run out of energy.
Incline Dumbbell Presses:
Do 3 Sets of 8-12 Reps each.
Flat-Bench Dumbbell Flyes:
Do 3 Sets of 8-12 Reps each.
Machine Chest Presses:
Do 4 Sets of 8-12 Reps each.
Incline Cable Pullovers:
4 Sets of 8-12 Reps each.
Weighted Dips:
4 Sets of 8-12 Reps each.
Phase Three: Supersets Technique: Weeks 5 and 6
A superset might also be described as a combined set. This type of workout involves the combination of two or more exercises in a single set. Thus, a superset will consist of two different exercises performed with no rest period in between.
Most of the time, people who use supersets will choose to target opposing muscle groups or muscles located in the same area of the body. This is where you can get creative because this question is largely a matter of personal preference and individual goals.
Incline Dumbbell Presses and Flat-Bench Dumbbell Flyes:
Do 3 Sets of 6 Reps each.
Machine Chest Presses and Incline Cable Pullovers:
Do 3 Sets of 8 Reps each.
Decline Push-Ups and Weighted Dips:
Do three burnout sets, switching exercises every 5 reps.
Phase Four: Pre-Exhaust Technique: Weeks 7 and 8
When attempting to exercise your chest, the biggest problem is that you cannot lift anything with your chest alone. This means that your ability to work your chest is limited by the ability of your arms. Many bodybuilders, especially beginners, find that their arms will wear out long before their chest does.
Pre-exhaustion workouts can help to solve this problem by working the chest as part of your warmup. You do this through exercises that target the chest, such as bench presses or flyes. After this, you continue with your normal workout, including another round of chest exercises. The following is your toolbox of exercises, to be combined as you see fit.
Decline Push-Ups:
Do 5 Sets of 5 Reps each.
Flat-Bench Dumbbell Flyes:
3 Sets of 10 Reps each.
Incline Cable Pullovers:
3 Sets of 12 Reps each.
Seated Cable Crossovers:
Do 3 Sets of 10 Reps each.
Wide-Grip Reverse-Grip Bench Presses:
4 Sets of 12 Reps each.
Incline Dumbbell Presses:
4 Sets of 12 Reps each.
Conclusion
By following this routine with diligence and dedication, it is possible to achieve that swollen, muscular chest that every bodybuilder desires. As you can see, it’s all about hitting the problem from as many different angles as possible to maximize results and minimize delays. We hope that you have enjoyed this article and that you will follow us on Facebook so that you can stay informed about important matters like this.
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