By: MuscleSports.net

3 bust your ass workouts designed to get you over the hump and into new muscle growth.

Had a trainee tell me they were having a tough time putting on some size on their pecs. I kinda laughed as he was explaining the problem to me. I told him you're training like a powerlifter not a bodybuilder. Your goal is not how much weight you can lift for 1 rep but how much weight you can lift for 10 reps. So i gave him 3 workouts to rotate through every week for the next 8 weeks to fix his flat chest problems.

Having trouble building your chest try rotating these three workout and watch you pec grow with new width and thickness.

Workout #1

Bench Press (Power Workout)
- 3 sets warmup 12-15 rep - Pyramid Up
- 5 sets of 4-8 reps (60-85% of pRep Max)
- 1 set cool-down 12 reps 55%
Incline BB Presses 4 sets 8-12 reps
Flat Flyes 3 Sets 10-12 reps

Workout #2

DB Bench Presses 4 Sets of 8-12 Reps
DB Incline Press 4 Sets of 10-12 Reps
Decline BB Press 3 Sets of 6-8 Reps
Incline Flyes 3 Sets of 10-12 Reps

(This workout is tougher than it looks if max effort is applied)

Workout #3

Incline Presses BB 5 Sets of 6-10 Reps
Machine Bench Presses 5 Set of 6-10 Reps
- (Use Max weight)
Dips 3 Sets Max Reps BWT

Alternate each workout from week to week and always strive to use heavier poundages when repeating each workout. Cycle through each workout for 8 weeks before exiting the rotation. This cycle has worked for everyone who has followed it religiously, enhanced or not!

Conclusion - Get off your ass and work! Most plateaus are made because people don't change their workouts after each training cycle and think that because I took time off the same old routine is gonna work. NOPE! Change brings new growth in the body more than anything.

Tags: Chest