Mike O'Hearn's Power Bodybuilding: Chest Workout
This is one example of a Power Bodybuilding workout. Your weights and reps will change depending on where you are in the 12-week program.
Follow that program to the letter, and you too will end up with a big S stamped across your chest.
I don't go 10-to-12 reps like a lot of people do. Here's my little trick: I do low reps but a lot of sets. I like the poundage. I'm partial to free weights, but even with machines, I'll just go heavy for 5-to-6 reps, even when I'm preparing for a bodybuilding show. I let diet do the rest.
When I go light, I fade away. Supermen don't fade away. I'm a natural bodybuilder, always have been. Keep the weights heavy if you're a natural bodybuilder and want to build that extra size.
I start my chest workouts with incline presses to target upper chest. I go heavy - of course - but don't arch much. I bring it down in a nice, controlled motion. But the upstroke is an explosion.
I rest 3-to-5 minutes between sets. This may seem like a lot but I want to recover completely when I'm training for power and strength. The body needs it. Despite such long breaks, the pump remains. Credit - or blame - the poundage. It's tearing down the chest; the fibers are just getting torn up right now, in a good way.
To sum up, go heavy, heavy, heavy. You're going to love having that extra strength.
Don't be me. Be better than me.
THE "POWER BODYBUILDING"
Chest Printable Log (PDF 453 KB)
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I'm just starting this this week to change up my work out. I see every week it's less reps with more weight. That's to build the power and as the weeks progress strength will follow. Only thing I'm changing up for chest is every week I'm starting with a different part of chest for the 6 sets low reps.
Check out Animal HRT.
And it's once a day. Cmon man if you hit it heavy with weight you can correctly perform the reps with without breaking form you'll see big results
Check the following link :
It's a 5 Day per week regimen.
You do realize that flat bench hits the "lower pecs" harder than decline?
There is no such thing as a lower chest muscle.
dorian yates stated decline is the most underestimated workout. he used it all the time and how thick was his chest. there are three chest muslces in your chest.
There's 2 muscles in the chest. The pectoral major and minor.
The pectoral area can be split into 2 parts, minor and major, incline bench will focus `mostly` on minor, and decline will focus `mostly` on major. The reason you dont need decline bench press, is because the regular bench press hits major as well, AND in adition to that, hits the minor too (which decline bench doesnt).
Epic fail? Have you seen Mike's chest? Most people have underdeveloped upper pecs, so this probably addresses this. But the thing about trainers like this, is that they tend to be one size fits all, so your irritation is probably well placed if low pecs are an issue. Dips and incline presses, bro.
Try asking for a spotter in the gym mate, works for me when my training partner isnt there. Just find a nearby person and say "hey man, you couldnt quickly spot me for this set please could you?" and i guarantee most will say yes :D
Yeah. Anyone who won't help a fellow builder out needs to walk away from that gym anyway.
Not to mention, if you aren't doing weight that you are afraid to die using (a bit of an exaggeration obviously) then you aren't pushing enough weight to grow.
Push heavy, spot often, grow.
Cutting is more about creating a caloric deficiency. Any good workout will do, just eat less.
just out of curiosity for someone really looking to build their chest would you recommend that we do flat bench instead of incline? my 2 rep max on bench is about 225 and I want to add a significant amount of weight onto that because I have been stuck on that weight for a while. What do you guys think?