It's
past time to make a move. These four distinct chest exercises offer you
reliable, intense, and enjoyable training options for increasing pec
size and strength.
These workouts are part of a series I'm
putting together to give lifters some fresh, interesting, and enjoyable
muscle-building options. Although the other chest exercises at Muscle
& Strength are extremely successful when combined with progressive
resistance, it's often good to take a mental break and try something
new.
These four chest exercises are all fairly strenuous. I'd suggest
doing them for 8-12 weeks at a time and then taking a week off from
training. From there, you can either try a different solution or stick
with something that is going well.
Bear in mind that regardless
of which exercise form you use, overload must be a consideration. For
each described package, use as much weight as possible, and add weight
when it makes sense.
The following are the four workouts:
Cluster Sets and Supersets are the first workout.
Cluster Sets and Supersets are the first workout.
Pre-Fatigue and Burn Exercise #2
Upper Chest Blast (Workout #3)
Workout #4 – Volume with Dumbbells and Barbells
Cluster and Superset Chest Software (Workout #1)
Bench
Press – Pick a weight that you can do 12-15 reps with. Between sets,
take a 30-45 second break. If you can't get 4-5 reps per set, don't
worry about it. Maintain a strict rest schedule and do your best.
Supersets – Leap from one workout to the next with as little rest as possible.
AMAP equals as many reps as possible for dips and push-ups.
Cluster and Supersets in Exercise #1
Exercise Sets Reps
Cluster Sets – Bench Press 8 4-5
Superset #1: Incline Dumbbell Bench Press – 3 8-12 reps
Superset #1: Incline Dumbbell Flye 3 8-12
Superset #2 Machine Chest Press 3 8-12
Superset #2 Pec Dec or Cable Crossovers 3 8-12
Dips – Superset #3 3 AMAP
Push Ups – Superset #3 3 AMAP
Pre-Fatigue & Burn Chest Program (Workout #2)
Dumbbell Flye – The target here is to complete 40 to 50 reps before advancing to compound lifts.
Sets
of paused bench press should be one rep shy of failure. When you have
the opportunity, add weight. Just pause for a thousandth of a second on
the chest.
These are burnout sets from Pec Dec. Choose a weight
that you can do 15-20 reps with. When you're close to failure, just
pause for a few seconds before attempting to complete more reps.
Continue with this rep and rest pattern until you have completed 30-40
total reps.
Exercise No. 2
Burn & Pre-Fatigue
Exercise Reps Sets
Pre-Fatigue Dumbbell Flye or Cable Crossover 4-5 10
paused bench press 4 8-12
Bench Press with Dumbbells 4 10-12
Bench Press Decline 4 8-12
Burn of pec dec or system bench press 2 30-40
Upper Chest Blast Program (Workout #3)
Set
Strength – Each set should be moved to a rep count of about one rep shy
of failure. When you have the opportunity, add weight.
AMAP is an acronym for "as many reps as possible."
Upper Chest Blast (Workout #3)
Exercise Sets Reps
Bench Press on an Incline 5 8-12
Bench Press with Incline Dumbbells 5 8-12
Upper Chest Cable Crossovers 5 8-12
Push Ups with Feet on Bench 5 AMAP
Workout #4 – Volume with Dumbbells and Barbells
This exercise is also ideal for anyone working out at home with minimal equipment.
Bench
Press – Choose a weight that allows you to do a 55 reps. Add 5 pounds
the next week as these 5 sets sound manageable, meaning the last rep of
the last 5 rep set was not close to failure.
Set Strength – Each
set should be moved to a rep count of about one rep shy of failure. When
you have the opportunity, add weight.
AMAP stands for "as many reps as possible."
Dumbbell & Barbell Volume Workout #4
Exercise Sets Reps
Bench Press 5 5
Bench Press with Dumbbells 5 10
Bench Press on an Incline 5 8-12
Bench Press with Dumbbells in an Inclined Position 5 10
Dumbbell Flyes 5 10– 15
Dips or Push Ups 5 AMAP
Commentaires
Enregistrer un commentaire