Posts Tagged ‘flyes’

SIX WEEKS TO A BIGGER CHEST

(I would recommend waiting till you’re an intermediate or veteran before using pyramid sets because the stress to your system can be challenging and overtraining can become a real issue. STEVEN MILNER IIST VTCT Qualified)

Grow your chest in six weeks with little more than heavy weight and basic tools
By Jim Ryno

When your goal is to build bigger pecs as soon as possible, getting creative with exercise selection is not only unnecessary, but in most cases counterproductive. Machines certainly have their place in a hypertrophy routine, but anyone who tells you he got a big chest by doing only the pec deck is either lying or selling a pec deck. Adding size requires focusing on the most basic lifting equipment in the gym: barbells, dumbbells and benches.

The following six-week chest-building routine has you training the pecs twice a week and hitting the muscles from top to bottom with incline, flat-bench and decline exercises – four of them free weight pressing moves and one cable flye thrown in as a burnout finisher. The reps top out at 10 to encourage heavier weights and promote hypertrophy, and volume bumps up to 16 sets per workout in weeks 4-6 to maximize mass. Nothing fancy, nothing cute. Just simple and effective.

CHEST BUILDING ROUTINE
Perform twice a week with 2-3 days between chest workouts.

Weeks 1-3
EXERCISE

Bench Press; 3 sets, 10, 8, 6 reps.
Incline Barbell Press; 3 sets, 10, 8, 6 reps.
Dumbbell Decline Press; 3 sets, 10, 8, 6 reps.
Decline Barbell Press; 3 sets, 10, 8, 6 reps.

Weeks 4-6
EXERCISE

Dumbbell Decline Press; 3 sets, 10, 8, 6 reps.
Bench Press; 4 sets, 10, 8, 6, 6 reps.
Incline Barbell Press; 3 sets, 10, 8, 6 reps.
Decline Barbell Press; 3 sets, 10, 8, 6 reps.
Incline Cable Flye; 3 sets, 10, 10, 10 reps.

Power of the Pyramid
Perform all pressing exercises with a pyramiding rep scheme. On your first working set, choose a weight that allows you to reach 10 reps, then increase weight on each successive set so that you can only do eight reps on your second set and six reps on your third (and fourth, where applicable).

This article appears on the Muscle and Fitness site

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