The secrets of building chest muscles in record time
The secrets of building chest muscles in record time
Back in the early days of bodybuilding in the nineteen seventies and nineteen eighties all the top bodybuilders were telling you to train your chest 2 times a week and some guys, like Arnold, were telling us to train our chest muscles three times a week.
Everybody now knows this is ridiculous in that unless you're taking steroids there's absolutely no way the chest muscles can possibly recover fast enough to gain size or strength if your training them two or three times a week. You should train your chest muscles or any other muscle for that matter one time a week and one time week only!
If your training your chest intensely enough and hitting the chest muscles hard it's gonna take about three days just for the muscles to recover another one or two days for the full growth process to take place and then we want to add another two to three days after that so the chest muscles just start to relax so the next workout shocks the hell out of them.
Steroids will cut the chest muscles recovery time in half and that is why all the top bodybuilders were training chest 2 times a week and getting away with it. In addition to taking steroids all of these guys were very genetically gifted. For the purpose of this chest building tutorial we are going to assume your NOT taking steroids and that your not a genetic muscular freak.
Which chest exercises to perform to quickly build up your chest...
Another myth that was taught back in the day was that in order to build your chest muscles you had to do bench presses and lots of them. That is also a ridiculous statement as all top bodybuilders know now.
Muscles are capable of one of two things; they can contract or relax. Your chest muscles have no idea if you're doing a bench press, dumbell fly or a cable crossover and your chest muscles couldn't care less. The important thing is that you beat the crap out of your chest muscles while you're training. This is going to stimulate the survival growth response.
Beating the hell out of your chest is the best and the quickest way to stimulate the growth response you desire.
How to know which chest exercise will produce the greatest growth stimulation?
There are three ways you can tell.
#1: how you feel while performing the chest exercise? You'll notice when working out your chest which exercises produce a more intense response and greater muscle contractions of your chest muscles than another exercise.
#2: when you're done doing your chest workout say an hour or two later how do your chest muscles fee? You will know the difference between an exercise that has produced an intense response and one that hasn't.
#3: How does your chest feel the next day? When you have found a golden exercise the next day your chest will be sore as hell. That is a strong indication that that's the exercise that's gonna produce the muscle growth response for you.
The ideal chest building exercise for you is one that feels most intense while you're working your chest, makes your chest feel limp and noodly an hour or two later, and makes your chest muscles sore as hell the next day.
Find the chest exercise that does all three things and you will have found the magic bullet that will produce massive chest muscles as quickly as possible without drugs.
Find the perfect exercise for your chest, because your only going to train chest once per week, will all likelihood take up to two months. Actually you're going to want to find the TWO best chest exercises for you. Below is a list of chest exercises.
Pick a new one each week until you have tried all of the exercises. From the list below pick the 2 best for you.
Bench Press
Incline Bench Press
Decline Bench Press
Dips
Dumbell Flies
Incline Dumbell Flies
Cable Crossovers
Flat Bench Cable Flies
Pec Deck Butterflies
If your unclear about how to perform any of the above movements then visit this youtube channel for excellent videos on how to do these chest exercises.
Ok so now 9 weeks has gone by if you tried one new exercise from the list every week. You have your two best chest exercises selected. Now you need to know...
How many sets do I do of each of the two chest exercises to build my chest muscles fastest?
You have now selected your two favorite chest exercises from the list of nine. Of those two select the one that is the most effective. Do that exercise first for 4 set and the other exercise second for 3 sets. That's a grand total of 7 sets which will constitute into your entire chest work out.
How to do those 2 chest exercises for the ultimate chest blasting muscle building workout
For the first 2 sets of your first chest exercise pick a weight that you could do for 10-12 reps if you were to go all out and train extremely hard. For your first set do 8 reps. For your second set do 10 reps. In other words if you were to rate exercise intensity on a scale of 1-10 for your first set do a 6 and for your second set about an 8.
The third set is where the magic (did you know that in French "magic" means hell?). For your third set you want to increase your weight so that if you went all out you could barely get 6 reps. For this third set go ALL out and when I say all out I mean like a 10 on the intensity scale!
The way you do that is when you have hit rep #6 and you can't possibly do any more keep moving the weight for partials even if your only able to move the weight a couple of inches just keep the weight going. If you doing the bench press or incline bench press you're going to need a spotter.
Keep doing this for as long as you can possible stand it. It is rough and it is hell but this is the one critical set that will either stimulate growth of your chest muscles or it won't.
MAKE SURE IT DOES!
Otherwise you will have wasted your time in the gym and my time writing this.
For your fourth and final set of your first chest exercise go back to the weight that you used for the first 2 sets. Because of the way you destroyed your chest muscles in the last set your only going to be able to get out about 8 or so reps.
For the last set of this exercise train hard but not like the last set. The intensity on your last set should have been a 9 or a 10. For this fourth set make your intensity about a 7 or 8. Just until you can't do anymore, no partials or anything like that.
How much rest between sets for your first chest workout exercise?
For the first chest exercise you are doing high intensity weight training using heavy weights so you want to take a fairly long rest between sets, between 3-5 minutes rest between each set. You want to make sure you are completely recovered between sets so you can use the heaviest weight possible.
Now do three sets of your second most effective/favorite chest building exercise
For your second exercise use a weight that you can do 8-10 reps with and do 8-10 reps. Your intensity level for these three sets should be about a 7 or so. Rest time between these sets will be a little less because the goal here is to completely flush and engorge the chest muscles with as much blood as possible. This will help to remove waste products that accumulated from the third set of the first exercise. Rest time between sets for the second exercise will be 2-3 minutes.
You have now accomplished what few aspiring muscles builders ever do.
1. Your training your chest with the right frequency, 1 time per week.
2. You have found 2 IDEAL exercises for intense, muscle growth stimulating chest workouts
3. You have performed the IDEAL chest workout with your 2 IDEAL chest exercises.
As I advance should I add more sets to my chest workout?
NO!
This is the biggest mistake guys make in the gym. To continue to make gains and avoid hitting a plateau you should do two things:
Make the third set of your first exercise even more intense i.e. say last time after you did your 6 full reps you then did 10 partials this time do 12 partials.
As your strength increases and the number of reps you can do starts to go up add more weight. So lets say last work out for your 3rd set of the first exersize you did bench press for 8 full reps and then you did your partials. (Remember the ideal rep range for set #3 is 6 full reps then partials) this workout add about 5% more weight so this workout bring the weight up to 210 lbs.
Remember with this training system doing things to shock the muscle is no longer necessary because we are only training the chest muscles or any other body part just once per week.
It takes the first 5 days or so for the muscle to heal and then add a little extra for strength and muscle size gains. The sixth and seventh day the muscle just starts to relax so when we hit it again on day 8 (or day 1 of the beginning of the next week) just training it again after waiting a full week is a shock to the muscles.
That is the beauty of this muscle training system. It covers all the bases from every angle.
The secrets of building chest muscles as fast as your genetics will allow is:
1. Spend the next 10 chest workouts (10 weeks) determining which two exercises are the most intense for YOU. Forget what anyones else says. Only you can determine which chest moves are going to pack on the muscles mass in record time. Of the two favorites you pick decide which of those 2 is your favorite.
2. Do 4 sets of your favorite chest exercise and 3 of the second. The first 2 sets of exercise #1 are of moderate intensity to get the chest ready for set #3 The most intense set of all will be set #3 of exercise #1.
One important element I have NOT covered here is diet and that is half the battle at building muscle mass be it the chest muscles or any other muscles.
As far as diet I will just quickly cover the basics here. As far as the proper dietary practices to allow the greatest amount of muscle growth possible is:
Eat several (4 or 5) small to medium sized meals. By eating more frequently you are keeping a constant supply of protein in your bloodstream throughout the day. This way when your muscle needs it for growth it is there.
As far as what you should eat. Forget the high calorie bulking up garbage. Another thing left over from the 70's and 80's. All that does is add more fat to your diet which means a bigger waist and has absolutely NOTHING to do with building quality powerful muscle to your chest or anywhere else on your body. Make your diet HIGH in protein, MEDIUM with carbs, and LOW with fat. The best and easiest way to do this is learn 500 ways to cook fish and poultry. They are both super protein dense and low in fat. For your carbs...fruits and vegetables.
What if I don't want to build huge muscles? What if I just want to get toned?
This is a very common question and the answer is to STILL do the same workout exactly as I have outlined in this article. Building muscle tone IS buildin muscle mass. The reason a guy looks toned and a little muscular is that he has only added a LITTLE muscle mass.
Slightly increasing the size of his muscles is what creates the visual effect of a toned chest or a toned body. The only difference is that when you get to the level of development you desire the only thing you do different is you drop the level of intensity of set #3 of exercise #1 from an intensity level of a 9 or 10 and drop it to a 7 or 8. So you would just go to 6 reps to muscle failure and not do the partials after.
If you enjoyed this muscle building tutorial I would suggest visiting the Muscle Building Secrets website. They hundreds of tutorials like this and they were all written by natural bodybuilder Jason Ferruggio and for a guy NOT taking steroids he is an animal. Visit his website and you will see what I mean.
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