BedRock Bodybuilding: Chest Training

Building a championship winning chest!

BedRock Bodybuilding: Chest Training

Building a championship winning chest!
BedRock Bodybuilding: Chest Training
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BedRock Bodybuilding Beginner to Intermediate Chest Blast for Size & Strength!

“The perfect chest should be full and thick from all angles and shouldn't lack anything from top to bottom or from side to side.” - Big Bad Wolf

Branch Warren - HardCore benching!

We have all see it, the newbie in the gym looking wide eyed and anxious to get started but doesn't know wheer to start. He/She eventually get going by following what others are doing or a being lead by their new found training partner that may or may not be the reason they are in the gym in the first place. They go straight to the bench press(lets assume its chest training day) and immediately begin doing sets. Then its on to the incline press, followed by the hammer strength chest press, then incline flyes or flat flyes. To finish off the whole thing machine flyes or cable cross-overs. Wow! What a great workout! That was awesome! Got one question to ask what the hell was that. The whole thing had - No Direction, No Purpose, and No Plan. This is what is seen from millions of trainers world wide everyday in just about every gym or health club around the world.

The Direction:

Just as you do anything in life your workouts need to have a direction so you can achieve your desired goals. This doesn't require so monumental amount of thinking on your part just a since of where your coming from and whats your destination. For example: 1) You played sports in high school, college or not at all - each person will have a different starting point but all have a desire for improvement. One may want to be a competitive bodybuilder, another may want to regain the physical shape they possessed when they played sports. Is doesn't matter where you start, but without direction you will not achieve any of your desires.

The Purpose:

Having purpose is a difference maker in achieving goals and just falling short. We get over a thousand email a month with hundreds of question form bodybuilders all over the world with every question you can imagine. The biggest flaw in most peoples desires for physical fitness is their purpose. You find people everyday in the gym going through the motions assuming that their training when their purpose is all wrong. What most of these peoples purpose is to get in shape for some one else. When building your bodybuilding or training foundation you have to do it for yourself. This has to be a self indulgent proposition for yourself, not for no one else. As you progress from workout to workout your purpose will row deeper and deeper. This is how champions are made. Champions are fueled by their own desires to succeed. Feed your championship desires.

Bodybuilding Training - Beginning bodybuilding Training Manual

The Plan:

Now that you have direction as to where you would like to go, and a solid purpose as to why you want o get their, all that is needed now is a plan. You need to remember that you are just starting a life long journey into fitness, and all things take time to achieve. The problems that most face here is one of over indulgence in believing that more is better when it comes to training.

As stated in the first paragraph you see people doing some pretty crazy routines in the gym everyday with little regard as to direction or purpose. Most are beginners like you and some are what we call repeat beginners (you know, the person that workouts for six months then take six months off) all trying to achieve their desired goals. You have a leg up on all these others because you have taken the information and mapped out your direction and purpose, now you want a plan.

BedRock Bodybuilding: Chest Training

3 Days a Week Training Split
Beginning Bodybuilding Chest Workouts
Workout #1
Exercises Sets Reps
Flat Barbell Bench Presses 2 Sets 10 Reps
Parallel Bar Dips 2 Sets 12 Reps
Barbell Pullovers 2 Sets 12 Reps
Workout #2
Exercises Sets Reps
Incline Barbell Bench Presses 2 Sets 12 Reps
Parallel Bar Dips 2 Sets 12 Reps
Deep Breathing Dumbbell Pullovers 2 Sets 12 Reps
Workout Three
Exercises Sets Reps
Dumbbell Bench Presses 2 Sets 12-15 Reps
Dumbbell Incline Presses 2 Sets 12 Reps
Deep Breathing Dumbbell Pullovers (Use medium Weight, focus should be on your breathing & Stretch) 1 Sets Max Reps

We know what everyone is saying only six sets, yes only six sets. Six very hard set using weights that begin to tax your strength so that you come very close to failure on those final two or three reps, but you won't fail. This workout is only part of your full body workout posted in a previous article. So, yes these six sets will be enough and you will need all your strength to complete this routine.

Routine Notes:

Warm up on a stationary bike for 5 minutes before each training session. The routines shown above will familiarize you with some solid muscle building exercises. Strict adherence to this routine can result in significant gains in size and strength in a relatively short amount of time.

This is your beginning chest workouts. They should be performed in alternating fashion three time a week on the following schedule:

In future article we wil show you how to put this workout with others to create your complete traing circuit for all three full body workouts.

Tags: Bedrock Training Chest

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Bedrock Training - Beginning bodybuilding Training Manual Kelso's Shrug Book - Paul Kelso expands the shrug principle with dozens of variations that improve muscularity and the competitive lifts. Steve Reeves Bodybuilding Journal: An Analysis Logo