Muscle Up With This Chest
Strength & Hypertrophy Workout
For A Bigger Wider Chest, Build Your Chest From The Top Down
Do you want a wide and well developed SUPER HERO CHEST? A chest that’s the envy of other guys and that makes women’s knees weak? The kind of chest that makes guys wish they had your ‘genetics’? When in fact genetics have got very little to do with it…
Well… most guys struggle to build a great wide & thick chest and the reason is that they focus on the wrong exercises and on completely the wrong rep ranges.
In this quick article we will look at two things, best rep range for hypertrophy and focusing on building the chest from the top down.
– Jacque Visagie (photo taken for Men’s Fitness Magazine, Human Fit Project)
NO: 1 – STARTING WITH THE RIGHT EXERCISE
Many guys struggle with a weaker and flatter upper chest, and in most cases the fix is quite simple.
The FIX – Start your workouts with focusing on the upper chest first. It too often happens that guys focus on the flat bench press, and that they start off with this exercise first so that they can push those serious weights.
There is nothing wrong with this approach if your middle chest is your weaker area. BUT, if your upper chest is lacking, this is where you have to focus your energy.
And the truth is, a weak upper chest makes for weak over all chest. So strengthening your upper chest will also strengthen your over all chest and your flat bench will also benefit from this.
NO: 2 – THE RIGHT REP RANGE FOR HYPERTROPHY
Doing less reps will enable you to work in your anaerobic energy system. We won’t go into this in detail for this article, simply put – this will enable you to go heavier for better hypertrophy and strength gains.
Your first exercise is the Incline Bench Press.
Start with 3 x warm up sets, then 1 x 1RM set, then 3 x working sets. That is 7 sets all together on Incline Bench Press.
1st set – do 12 reps on your first warm up set at 60% – 70% for your 1RM
2nd set – do 8 reps on your second warm up set at 70% – 80% for your 1RM
3rd set – do 6 reps on your third warm up set at 80% – 90% for your 1RM
Rest 60 seconds between warmup sets.
1 Rep Max Set:
1RM set – do 1 rep on your 1RM set at 100% for your 1RM (Make sure you have a spotter!)
Rest 3 min after your 1RM set before you start your working sets.
1st set – do 6 reps on your first working set at 75% – 85% for your 1RM
2nd set – do 6 reps on your second working set at 75% – 85% for your 1RM
3rd set – do 6 reps on your third working set at 75% – 85% for your 1RM
Rest 2 – 3 min between all working sets.
For the rest of the exercises on the plan do 3 working sets per exercise at 75% – 85% of your 1RM and rest 2 – 3 min between sets.
TIP: If you can’t keep good form, then you are going to heavy, if you can complete more than 6 reps, you need to increase your weights.
Follow this chest routine on chest day for the next 4 weeks and you will feel and see the difference.
Can Creatine Monohydrate Help You Build Muscle Faster?
When it comes to building muscle, this is a question I get on a very regular basis.
Creatine Monohydrate is one of the most researched supplements on the market. And the research shows that Creatine Monohydrate is most effective when combined with high intensity training and explosive exercise. (Strength and Hypertrophy) Creatine Monohydrate increases the the bodies exercise potential.
And for this reason Creatine Monohydrate is a HUGE favorite among fitness enthusiasts and bodybuilders. And also a huge favorite of mine.
“If you can lift one or two more reps or 5 more pounds, your muscles will get bigger and stronger,”
– Chad Kerksick, Ph.D., assistant professor of exercise physiology at the University of Oklahoma.
3 Common Creatine Myths Busted
What Creatine Is Best?
100% Pure Creatine Monohydrate powder is my first choice. And also the first choice of most informed fitness and bodybuilding enthusiasts. And I know what you are thinking… powder… it must be HORRIBLE to get down. Don’t worry, it basically tastes like nothing.
A lot of companies mixes in electrolytes and other ingredients and they then market it as a superior Creatine Monohydrate. Research shows that these ‘fillers’ do little too nothing to improve the performance of the athlete. It does however make it a pretty colour and makes it taste all fruity… 😉
Not always… but in most cases it is also a clever way to add cheaper incidents to bulk up products.
So go for 100% Pure Creatine Monohydrate
Do you have any questions? Leave us a comment and we will get you sorted.
Here is to your success!
– Jacque Visagie