Pec-Pounder: An 8-week chest workout to break your plateau

Tired of doing a bench press every Monday and not seeing the results you want? Incorporate these workouts into your routine to grow your chest into the colossal breasts you’ve been chasing for so long.

Training Description:

Summer is here and it’s time to start showing off all the things you’ve worked hard at in the pool, at the beach, and anywhere else it’s acceptable to go shirtless!

While there are many upper body muscles that you can show off by stripping to the waist, few are as eye-catching as a thick and sculpted chest. That’s why almost every gym around the world celebrates “International Breast Day” on Monday.

However, not everyone manages to build breasts like Arnold’s. Even if they spend hours doing reps in bench presses, swings, inclines and crossovers, they still wonder, “Shouldn’t I see more results by now?” You’d think so, but adding new muscles is often a little more difficult.

Without going into the scientific basics of hypertrophy, suffice it to say that it’s not a one-dimensional process. If you want to make steady and significant progress, you must attack muscle growth from all angles.

The human body is extremely resilient and is able to adapt quickly to the stresses we put on it. This means that if you train the same way week after week, your muscles will eventually stop responding.

So what to do? Don’t let your body guess by not letting it get used to one type of workout! Swap out some of your chest workouts for one of these workouts every week, and you’ll quickly achieve a “Herculean” chest.

PRRS™ Hybrid Method:

This workout protocol uses a variety of intensity techniques that shock your muscles and fire up your CNS, all of which combine to promote new muscle growth.

Pace of Exercises Sets of Repetitions

Flat barbell bench press 6/1/X 3 4-6

Superset:

A1. Incline presses 2/1/1 3 10-12

A2. Weighted pull-ups 2/1/1 3 7-9

Smith incline press 2/0/1 3 16-20, 13-15, 10-12

Rest for one minute between supersets.

High/Low Repetition Method:

This training protocol alternates repetition ranges between muscular endurance and hypertrophy.

Exercise Tempo Repetition Sets

Chest press with barbell 2/0/1 3 16-20

Bench press 4/1/X 3 6-8

Low cable crossover 2/1/1 3 16-20

Weighted pull-ups 4/0/X 3 6-8

SPEC™ method (stretch/peak contraction/excentric/concentric emphasis):

This training protocol uses four different repetition rates (one for each movement), each emphasizing different parts of the range of motion. This forces the muscles to sustain a unique form of tension with each exercise, allowing multiple growth pathways to be engaged.

Pace of Exercise Sets of Repetitions:

Incline Swings 2/4/1 3 7-9

Tether crossover 2/4/1 3 7-9

Bench press 4/1/1 3 7-9

Incline press on hammer machine 2/4/1 3 7-9

SHOCK Method:

This education protocol impacts the chest at one of a kind angles, alternating the mechanics of every exercise.

Exercise tempo Sets of reps

Superset:

A1. Bench press 3/0/X 2 7-9

A2. Flat fly 2/2/1 2 7-9

Hammer press 3/1/1 2 7-9, 4-6*

Superset:

B1. Incline press 3/1/1 2 7-9

B2. Incline DB press 2/1/X 2 7-9

Deadlifts 3/1/2 2 7-9, 4-6*

Dropset:

Rest for one minute between supersets.

Note: Tempo refers to the rate at which a person performs a different contraction in each repetition. It is expressed in seconds, with X being the maximum explosive tempo. The first number is seconds for an eccentric (negative) contraction;

the second number is seconds at the midpoint (this refers to seconds of holding the peak contraction or “contraction” of the target muscle); the third number is seconds for a concentric (positive) contraction.

How to incorporate a Pec-Pounder workout into your routine :

Incorporating these workouts into your workout routine would look something like this. Let’s say you’re doing our 8-week Muscle Mass Building workout. Each week on Breast/Three day, you would do one of the following workouts. The distribution will look as follows:

Week 1:

PRRS™ Hybrid Method

Week 2:

High/Low Repetition Method

Week 3:

SPEC™ reps method

Week 4:

SHOCK Method

Week 5:

PRRS™ Hybrid Method

Week 6:

High/Low Repetition Method

Week 7:

SPEC™ Repetition Method

Week 8:

The SHOCK Method

Tips for maximizing chest stimulation

The right cues for working out your chest:

Lie down on a bench and rest your feet on the floor.

Bend your lower back slightly.

Lift your chest high up.

Your shoulder blades towards each other.

Pull your shoulders down and press them against the bench.

The same principles apply to inclines, crossovers, and bench presses/swings, with the exception of rule 1 in some movements (although the legs should always be firmly planted to create a solid base).

Mindful Nutrition:

Without proper training and diet, you will never be able to build a big, fat chest. However, if you have it all, surely adding a few key supplements will help accelerate your progress. Here are a few suggestions:

Pre-Workout Pump and a concentration-boosting drug: -1

By increasing your concentration, you’ll achieve more powerful muscle contractions that will better deplete fibers. More blood flow to your working muscles will provide them with the nutrients they need for recovery and regeneration.

Creatine -2:

This amazing compound has been proven in hundreds of studies to increase strength, power, cell volume and directly affects muscle growth through several mechanisms.

Engineering Carbohydrate Powders -3:

After completing a workout, it is critical to replenish glycogen stores in muscles and quickly deliver important nutrients to muscle cells. The right carbohydrate powder will maximize your ability to kick-start the muscle building process and help your body prepare for the next day’s workout.