If your pecs are a weak body part, or, if you’ve merely hit a progress plateau in your chest development, then this high intensity chest training program will pack slabs of muscle mass on your chest after simply 3-4 workouts – and I guarantee it. This is a excessive intensity bodybuilding exercise for advanced bodybuilders only. (Beginners don’t even think about it…)

I’m currently on workout 3 of 4 on this pec routine and the results have been so impressive that I resolve to write it up for you earlier than I even finish the ultimate workout subsequent week.
Considering I’m on a calorie deficit in a chopping phase, I’m especially impressed with the rise in my chest measurement and growth after 3 workouts. You’re not going to achieve much if any muscular physique weight if you’re in a caloric deficit, however NO DOUBT, you possibly can improve the event of a muscle group even whereas cutting up. This is a perfect example. I’m going to return to this program once more for sure on my subsequent mass phase. This program is called…

Multi-Angular Rest Pause With Pump Finisher

Here’s the way it works. You select two exercises. For train one (the fundamental course), I selected a basic pec mass exercise that may be done at any angle from steep incline to flat bench. Thats the first exercise you follow for all four workouts. Incline Dumbbell Press was the pure choice. I arrange on a totally adjustable bench that allows multiple angles of incline.

For train two (dessert), I selected an isolation exercise for a pump finisher, and it modifications with each workout.

Here’s the sequence:

A1 Incline Dumbbell Press – steep incline – about 65-70 degrees
6 reps
rest 10 seconds

A2 Incline Dumbbell Press – medium (regular) incline – about 45 degress
6 reps
10 seconds

A3 Incline Dumbbell Press – low incline – about 20-25 degrees
6 reps
10 seconds rest

A4 Dumbbell Press – flat bench
6 reps

Now rest 2 – three minutes.

That’s one “set.” Technically of course, that is FOUR SETS, finished in rest pause fashion, so lets call it one “round” for clarity’s sake.

Yes… that was round ONE. Now do it two extra times.

Note: It helps a lot you probably have a coaching partner change the bench angle so you possibly can stay seated and preserve the dumbbells in your hands. Doing it alone is sluggish and cumbersome.

For poundage, youre going to have to go MUCH lighter than usual. Although I do not train heavy pecs anymore, final time I did, I was doing 6 reps with 125s on the incline. So for this program I took about 50-60% of that; 70 lbs on workout 1, seventy five lbs on workout 2,and eighty lbs on exercise 3. On the last one, I needed to drop to the 75s to finish all 3 rounds and even then I wanted some pressured reps towards the end.

You may must decrease the weight on the 2nd or 3rd round, but when at all humanly possible, do NOT reduce the load during each round. Doing all four angles on the same poundage is the entire idea.

What may happen, especially if you even slightly overestimated your starting poundage, is that reps might drop with each angle change within a round. First angle – 6 reps is easy. second angle, somewhat harder, however still no problem. Third angle, you might solely squeeze out 5 reps or hit sincere failure on the 6th rep. 4th angle (flat), you would possibly hit whole failure on the 4th or fifth rep.

Now that is also where a training partner comes in. This routine should not be attempted and not using a spotter. Sorry, but you’re a dork when you try to do this without a spotter. This program causes HONEST muscle failure (I’ll clarify that in more detail shortly), so you want the spotter for safety, but moreover, you have to a spotter’s assistance to complete forced reps, at the least on the final round or two, if not the first round. In general, pressured reps should not be overused, but they play an important part of this program.

Ok, where were we? Oh yeah, you just finished your 3rd round. You may be finished! Yeah. some people will likely be DONE, KAPUT, ZONKED, BONKED, NUKED, GAME OVER, after three rounds of that (think about it – that was 12 sets, disguised as 3 sets!) However, for many who want the complete course…. include me and lets end off those pecs with the pump (oh, you thought had been already pumped… heh.. simply wait…you’ll see what a pump is!)

The second exercise (exercise B) is going to be an isolation exercise.. ie., DB flye, cable crossover, machine flye (pec deck), etc., and you’ll perform 20-25 reps, non stop in piston-like fashion. use a gradual quick tempo, however not so fast that you just use momentum.

This isolation /pump exercise will change with every workout:

B1 Workout 1: standing cable crossover
2-3 sets, 20-25 reps

B1 Workout 2: machine flye or pec deck
2-3 sets, 20-25 reps

B1 Workout 3: decline dumbbell flye
2-3 units 20-25 reps

B1 Workout 4: flat bench cable flyes in cable crossover machine
2-3 sets, 20-25 reps

That’s it! That’s the entire program. Three rounds of multi-angular rest pause, then end your exercise with 2-3 sets of 25 reps on a pumping, isolation movement.

This routine is performed within a normal bodybuilding sort of split, so it ought to be done as soon as in 5-7 days, no more. You would most likely do another body half after chest,such as biceps or triceps, depending on the way you organize your split routine.

I would recommend advanced bodybuilders use this program a couple times a 12 months if and when they need a boost in chest development. This is not the type of program you’ll use all the time. You would burn out and overtrain.

There’s yet one more very important a part of this routine – progression.

On the Incline Dumbbell Presses, you will increase the poundage with each workout. Keep in mind, you will be unable to full all three rounds at all four angles for 6 unassisted reps. Its going to get harder each time, whilst you get stronger. You may have to make use of a spotter extra with each progressing workout. You might also find that on workout 1 or exercise 2, you possibly can complete all three rounds with the identical dumbbells, but on exercise 3, by the 2nd or third round, you must drop the load or you’ll barely be getting 2 or three reps.

Now let me re-emphasize the significance of a spotter. Theres something thats going to occur when you do that routine that doesn’t happen often. You will hit what my coaching partner and I call “HONEST FAILURE.” This implies that your muscles literally fail, or give out right beneath you. Mind you, this isn’t something you would usually aim for, however that’s just the character of this program and this is only a 4-workout excessive intensity “shock” sort of routine.

When I say your muscle mass will give out, I imply that literally. On the final rep or two of 3rd or 4th angle, of the 2nd or third round, your arms may literally buckle beneath you. That’s trustworthy failure.

You see, there are several types of failure… First there’s “sissy failure”.. that’s when there is a lactic acid burn or a fatigue in the muscle (you’re tired) and since it hurts or youre tired, that causes you to stop. Thats sissy failure (sarcasm).

Then you have positive failure. This is where you possibly can no longer push the burden up in a concentric motion, but you are still capable of lower the load and exert an upward force in opposition to the weight. For example, you’re bench pressing and also you hit the “sticking point,” but you’re holding that bar on the sticking level (its not coming back down), and you’re nonetheless exerting drive to push the bar upward, but the bar simply isn’t moving up!

Then you have got honest failure. This is where the muscle merely gives out.. it buckles. you could have reached concentric and eccentric failure. This kind of failiure is rarely discussed. In truth I don’t recall anybody ever writing about it aside from Arthur Jones and Ellington darden and the remainder of the High Intensity Training (HIT) camp.

Rarely does any bodybuilder tread on this territory, and for good reason, as it’s really not needed and could be dangerous for anyone however a veteran who is aware of what the heck he’s doing – and all the kidding apart for a moment, Im critical about this. Its no joke if your chest and arms give out from beneath you and also you dump a 70 or eighty pound dumbbell in your face. (you do like your teeth, don’t you?)

However, as a method you use on uncommon occasion for a shock routine that breaks via progress plateaus, that untrodden territory is there… for many who dare. There is one thing about this particular program (multi angular relaxation pause) that takes you there. You’ve been warned! Train hard, but be safe!

Now, go on the market and get jacked!

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