goergen1
08-16-2007, 02:47 PM
For Chest Size
by Stephen Powell
In regards to weight-training, the best way to find out what works for you is to mesh all of the knowledge you can obtain by coaches, experienced athletes and trial-and-error. It is through this long process that I have at least found what will pack on size to my chest. If you have hit the slumps in chest gains give this routine a try.
The routine consists of only 2 exercises. It is very basic but intense and effective. The first exercise is incline barbell presses. To warm-up do 1 or 2 sets of ten reps. Make sure you are properly warmed up before moving to the work sets.
For the 1st set pick a weight that you know you can complete for 7 reps. Next, make about a 30 pound jump and stick with that weight for 3 sets of 4 reps. For the last set, move the weight back down to what you used for your first set of 7 reps.
The second exercise is flat bench dumbbell presses. Do an easy warm-up set of 10 reps then pick a weight you can handle for 3 sets of 6-8 reps. This is a medium-heavy exercise for endurance in the triceps and the outer pectorals so make sure you don't kill yourself on this one.
It is very important for me to note that on the incline presses you start the first couple of workouts with a weight you can build on. Keep increasing the weight at least 5 pounds a week.
On the dumbbell press the weight increases are not as important. Just make sure you can complete the reps. Perform the routine about twice a week. I hope someone is bold enough to try this routine because it hurts! Trust me, your arms will be shaking on the dumbbell presses.
This routine has helped me develop a cold chest measurement of 61 inches by the time I was 22 years old. Good luck.
by Stephen Powell
In regards to weight-training, the best way to find out what works for you is to mesh all of the knowledge you can obtain by coaches, experienced athletes and trial-and-error. It is through this long process that I have at least found what will pack on size to my chest. If you have hit the slumps in chest gains give this routine a try.
The routine consists of only 2 exercises. It is very basic but intense and effective. The first exercise is incline barbell presses. To warm-up do 1 or 2 sets of ten reps. Make sure you are properly warmed up before moving to the work sets.
For the 1st set pick a weight that you know you can complete for 7 reps. Next, make about a 30 pound jump and stick with that weight for 3 sets of 4 reps. For the last set, move the weight back down to what you used for your first set of 7 reps.
The second exercise is flat bench dumbbell presses. Do an easy warm-up set of 10 reps then pick a weight you can handle for 3 sets of 6-8 reps. This is a medium-heavy exercise for endurance in the triceps and the outer pectorals so make sure you don't kill yourself on this one.
It is very important for me to note that on the incline presses you start the first couple of workouts with a weight you can build on. Keep increasing the weight at least 5 pounds a week.
On the dumbbell press the weight increases are not as important. Just make sure you can complete the reps. Perform the routine about twice a week. I hope someone is bold enough to try this routine because it hurts! Trust me, your arms will be shaking on the dumbbell presses.
This routine has helped me develop a cold chest measurement of 61 inches by the time I was 22 years old. Good luck.