A complete approach to chest development!
Building any body part to its full potential requires that you make an adjustment in your thinking and approach your training in a more holistic way to help you achieve your desired goals. Training your chest is one of those muscles that requires a throughout approach to achieve full complete development. The 3 tiered approach does just that!
8 x Mr. Olympia Ronnie Coleman
The 3 tiered approach require you to look at your chest training in three seperate ways. Mass & Power, Size & Density, and Cuts & Seperation. Each one of these phases requires a diffrent type of workout to acheive the desired result.
Mass & Power: This workout is always the most fun for everyone to due because it just feels great to slap on the weight and go for it with your buddies watching. Don't get to carried way though this is still a bodybuilding workout and not a powerlifting one (though power generation will be on of our goals). Always keep your reps beyond 5-6 or higher. This rep range should be used on the two basic exercises leading off this training session. The rep range for the other exercises will be 8-10 with the use of maximum poundages on all sets excluding warmups. Always rest until your heart rate comes back to normal - about 1-2 minutes and no longer or go with your training partner finishes his or her set.
Size & Density: We know what everybody is saying: isn't mass the same as size? The answer to the is NO! We have seen a lot of people with huge amounts of mass with very little size. When we talk size we mean muscle size not bulky, spongy, watery mass. We want hard dense muscle size. Achieving muscle size requires that the bodypart be engorged with as much blood as humanly possible in as short a time as possible. Reps will always be in the maximum pump & size range of 8-12 reps. In this phase you can add forced reps and drop set to help extend you set but always be conscience of your rep range.
Cuts & Separation: This is the most high intensity tier of them all. To achieve your cuts and density your diet will be pristine, your body will be burning fuel like a freaking blast furnace. Your workout will be almost non-stop from set to set with very little rest (30-40 seconds), just enough to set up your next set a get maybe a gulp of water between. All set will be preformed to muscular failure. We don't not recommend forced rep in this stage of training because of the restrictive diet and lack of rest, it just incites injury. Keep all reps at 10-15 reps per set, and squeeze out each contraction and not force them out but squeeze them using only the working muscle.
|Workout #1: Mass & Power|
|Flat Bench Press||4||5-10|
|Incline Dumbbell Presses||4||6-10|
|Flat Dumbbell Flyes||4||8-10|
|Workout #2: Size & Density|
|Incline Barbell Presses||4||8-10|
|Dumbbell Bench Presses||4||8-10|
|Decline Barbell Presses||4||8-10|
|Incline Dumbbell Flyes||4||10-12|
|Workout #3: Cuts & Separation|
|Incline Dumbbell Presses||5||10-12|
|Flat Bench Dummbell Presses||4||10-12|
|Incline Dumbell Flyes||4||12-15|
|Decline Dumbbell Presses||4||12-15|
|Peck Deck Flyes or Standing Cable Crossovers||4||12-15|
Conquer this training scheme and you will end up with thick full pecs that will be the envy of those in the gym and on stage at your next contest.
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3 Tiered Chest Workouts for Size & Cuts - Comments
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