Having a full, striated chest seems like something akin to being on the guest list at a top Hollywood hotspot. It's an exclusive — and dare we say — elite bunch of trainees who have earned the right to part the velvet ropes and walk right past with thickly muscled pecs, leaving those on the outside filled with envy and curiosity.
Leave it to Muscle & Fitness to unearth the dirt of the seedy underbelly of chest training — and to make it sound so dramatic — but we're of the opinion that everyone should have access to the gems of training wisdom that build the industry's top chests. So allow us to get you — and your friends — to the front of the proverbial line.
It's time for you to walk the red carpet of pectoral celebrity. Throw a wrench into your pec training with some hardcore, intense, extreme techniques, all intended to spark new muscle growth and take your chest development beyond where it has ever been.
The following 10 chest-shocking methods have been used many times by expert trainers, champion bodybuilders and muscle-hungry gym rats with smashing success. So give them all a try (just not in the same workout — that's cruel). A few weeks of this radical changeup and the only thing that won't be growing is your frustration over a lackluster chest.
Train Chest Two Days In A Row?!?!
Inside The Mind Of A Trainer Gone Mad
Why Do It:
Training a muscle two days in a row may sound extreme, but it works. We like to refer to this method as "priming the pump," in which the first day of training employs high-rep sets to prompt the muscles to take in more nutrients for the next day's session, which will be a heavier workout.
Our only caution is to use this technique sparingly (do it for a month, then step away from it for at least a couple of months), so as to avoid overtraining.
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What To Do:
Pick two consecutive days on which to train chest. On the first day, perform only single-joint, isolation exercises from at least four different angles and keep the reps high, at 25-30. Do about 16 total sets this day, without going to failure on any of them.
The next day, after consuming an abundance of protein and carbs, go heavier (6-12 reps) and train to failure on all compound exercises (flat, incline, decline dumbbell and/or barbell presses). Perform a total of 16-20 sets on these moves, then take a full week off from training your pecs.
How Rest-Pause Finally Got Its Due
Why Do It:
The whole point of performing rest-pauses is to do more reps than you'd normally be able to with a given weight in a given set. For example, say your six-rep max (6RM) on the bench press is 250 pounds. You can do more than six reps in a set by doing 2-3 reps, resting for a short period, doing 2-3 more and repeating this until you've reached a desired number of reps (10, 20 or even more). That's one rest-pause set.
|6 REP MAX CALCULATOR|
The benefit of this technique is obvious: to perform more work (albeit over a slightly longer period) and thus overload the muscles in an attempt to stimulate more growth than can be achieved by straight sets alone.
What To Do:
On either flat-bench or incline dumbbell presses, choose a weight that's approximately your 5-6RM. Do two reps at a time, resting 15-20 seconds between each pair, and go as high as 40 total reps. Due to the immense intensity and volume of work this entails, don't perform more than one rest-pause set per exercise.
For the rest of our techniques in this tabloid-styled look at extreme chest training, grab the June issue of Muscle & Fitness, on newsstands now!
For more M&F, visit their website: www.muscleandfitness.com.