Yesterday, I submitted an article discussing some mental aspects to Building Muscle. Today, lets get back to some Hardcore Training.
The following is an Advanced Chest Training Routine sure to add muscle to your upper body.
I recommend you perform this routine as part of a split routine, with Pectoralis Muscles trained by themselves on their own day. See My Split routine Setup Article.
The following is an exact example of my workout from last week. Don’t make fun of the resistances I am using, I know many of you are much stronger than I am but hey, I am doing my best 🙂
Flat Barbell Presses 135 x 15, 185 x 8
Kind of working sets.
225 x 10, 275 x 4, 295 x 3, 305×2
Progressive Heavy Sets
315 x 3, 315 x 3, 315 x 4 (at this point my performance starts to improve, not sure if this is neurological, or I am just numb:) ) 315 x 4, 315 x 4. About 2-3 minutes rest between sets.
Drop back down in resistance
275 x5, 275 x 5, 225 x 12-15
You can see that I have warmed up gradually, lifting heavier with each set followed by lighter loads and an increase in repetitions.
Next, I move to my second exercise.
I usually choose a Hammer Strength Machine Chest Press (Low, High, or Flat). I realize some coaches don’t like hammer equipment, but for me its just a tool to safely load muscle fibers 🙂 There is no way I am hoisting heavy dumbbells up to press them with my back condition. No way:)
On this particular day I choose the Low Hammer Press, which is similar to a decline press.
135 per arm x 20, 20, 15, 15,12 (about 1 minute rest betweens sets)
The final exercise
Icarian Incline Presses
200 pounds 3 x 30-40 repetitions.
Effort is expected to be very high with every set. I take each set very close to failure. If you follow this routine expect some serious soreness.
Choose exercises that are best suited for you. In other words, they do not hurt your joints.
P.S. Hey if you have any questions or comments, you are more than welcome to comment below. I would love to hear what you guys think of my site and or information you would like me to discuss.