Developing your pecs into massive slabs of impressive beef is a goal of many weightlifters who walk into the gym. The trouble is, many of these gym rats have no specific weight lifting routine, and for the most part, their effort goes to waste on pointless ego boosters such as how much they can bench press. The bench press is just one of the multitude of exercises you should utilize in a chest workout.
While a big bench press may look impressive to many, just being able to move a lot of weight should not be the basis of a chest workout. Blasting your pectoral muscles from a variety of angles with plenty of sets and reps will help develop full, round, impressive looking Arnold-esque pecs.
Below I have outlined a chest routine that will bombard your pecs with a variety of angles to induce maximum muscle growth, strength and definition. A proper warm-up is vital to avoid injury. On all of the “work sets”, using challenging weights is an absolute must.
Incline Bench Press
4 sets of 8 to 10 reps
Bench Press
5 sets of 10 to 12 reps
Flat Dumbbell Flyes
3 sets of 12 to 15 reps
Dips
3 sets of maximum reps with bodyweight
Cable Crossovers
2 sets of 20 reps
While a chest workout is an essential part of pec growth, if your nutrition plan is not in good shape, your progress will come to a standstill. The following are some basic nutrition and supplement guidelines to accompany your new chest workout.
First and foremost, you need to be consuming enough calories and protein to support muscle growth. This is going to be relative to your individual bodyweight, but a good guideline is about 18 calories per pound of bodyweight, and one to one and a half grams of protein per pound. Again, these are just basic guidelines and they will vary based on your personal genetics.
In addition to protein, don’t forget about the wide variety of other muscle growth-inducing supplements out there to aid your chest workout (or any workout for that matter). Creatine, prohormones, nitric oxide supplements, and BCAA’s are just the tip of the iceberg. Whether you’re on a weight gain regimen with your workout, or you want to shed body fat, there are plenty of quality nutritional supplements to choose from to help you customize a fool-proof plan to help you reach your physique goals.
So if you want a good chest workout to take your pectoral development to a whole new level of button-popping fullness, give the above workout a try for a few weeks. Combined with proper nutrition and supplements, your chest will no longer look like a couple of Tic Tacs that fell down your shirt.
Tim Mielke
Author and Supplement Expert
www.i-supplements.com
Tim Mielke has been involved in the supplement industry for over 15 years. As a former competitive body builder and personal trainer, Tim has extensive first-hand knowledge of the benefits and pitfalls of fitness supplementation. Knowledge so extensive that his book, “The Book of Supplement Secrets: A Beginners Guide to Nutritional Supplements,” was recently published and is currently available through Amazon.com. Tim brings this supplement and bodybuilding know-how to www.i-supplements.com as a contributing author and researcher.
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