This is not a make-believe Men’s Health claim. I actually did increase someone’s plateauing 1 rep maximum by 10 kilos on his bench press. It was a 3 months process (which you can easily condense into 9 weeks) but now we have built a strong foundation upon which we can beef up his chest which would not have been possible without adopting such a perfect structure. This method is perfect for someone who finds it difficult to build up his chest. If it doesn’t happen easily just with a few chest workouts then you need a plan Like this no doubt.
There is no fancy name for this method because it’s my method and I am a nobody 😦 as i already mentioned it is for people who have
2. Lack the genetics needed to get that chiselled physique.
Quite simply you go through a 9-week phase training chest twice a week. All your exercises are press variations. Dumbbell, barbell, smith machine, incline, decline whatever. Each micro cycle is 3 weeks long.
every exercise is 5 sets of 5 (Yes I know this has already been documented so let me finish)
Every exercise is 4 sets of eight
Every exercise is 3 sets of 12
Once you complete your 9-week cycle you will find not only that you are stronger on your 1 rep maximum but you have also built up the chest in the process. Try it for yourself because you may as well. What else were you planning a thirty minute time-wasting abdominal workout?
The last point of caution concerns form. Check the ‘big four’ post for more info on this but form on the bench press is extremely overlooked compared to what we are accustomed to with squats and deadlifts.
Hope you enjoy trying this out folks.
So everyone needs a slogan and I chose Purposeful Training. Guess I need to explain what that means. After attacking the ‘station-hopping’ ritual I now wish to talk about proper planning. I remember one of my tutors in Premierglobal UK saying words to the effect that ‘You must know the purpose behind each and every exercise you perform.’ Already I can imagine some of you thinking that ‘I do that! A bench press works my chest and a bicep curl works my bicep. So let me illustrate what I mean by proper planning by going over a chest workout that is, in my opinion, adequately planned (as much as I hate ‘station hopping).
1. Base Exercise: Bench Press. Purpose: Monitor Progress and create intial exhaust
So we start with our base exercise so we can see where we are and how strong we are gettting. If the bench press station is busy don’t waist your time waiting for it unless your competing in powerlifting compettions. Dumbell press, smith machine press, technogym press are all exercises you can use for your base exercise where you monitor progress and begin the process of working the muscle fibres in the chest. All you want is a better looking chest and the base exercise isn’t really where you will make the big difference.
2. High intensity work: Superset dumbell chest press and flye. Purpose, increase concentration of growth hormone in the body
Baechle and Earle’s book on strength and conditoning is like the bible of fitness. In it various studies are mentioned that show how Growth Hormone levels in the body increase in high-intensity workouts (Baechle and Earle, 1994). Thus, a superset involving two different chest exercises helps achieve this.
3. Intelligent Targetting
Now that your chest muscles are starting to cry you begin targetting specific areas. You should know by now which areas aren’t responding too well. Okay maybe not, you’re probably doing the same thing every time not realising the bottom or top chest has become dominant. So if for example you can’t get a boob-cleavage like midsection which you crave you need to start targetting this area with more intelligent exercises so leave a comment and I will aim to put up a video or two on this.
The point is, there must be a purpose behind each exercise else you are just going through the motions. Good trainers can help set these goals for you and give you a specific programme to follow in pursuance of such a goal. And set yourself more specific goals than ‘toning-up’ or ‘bulking-up’ and more ‘doing ten pull-ups or ten proper push-ups’.
Hope we are now understanding the concept of ‘purposeful training’.