Here’s the truth: your chest workout isn’t hard enough. If you want serious muscle growth in your upper body, you need to supercharge your training program.
Follow this chest workout and start seeing the gains you want. You’ll feel your t-shirts getting snug in all the right places and you’ll enjoy the beach a lot more.
How It Works:
This isn’t your typical bench press program; instead, you’ll crank up the volume and intensity at the same time for tremendous muscle-building stimulus, proven by science. Research from the Journal of Applied Physiology found that longer, heavy sets with short rest periods boosted growth hormone and testosterone levels more than quicker, heavier sets with lots of rest.
You’ll also incorporate “clusters,” which dial up your volume by simply taking a quick 10-second break in the middle of your set; this way, you can use a heavy weight and squeeze out a few extra reps.
Do this workout instead of your normal chest workout at most twice per week. Take at least one full day of rest between workouts. (You’ll need it.) Increase the weight you use from workout to workout while maintaining great technique.
A1) Barbell Bench Press, Sets: 8; Reps (Cluster): 3, 3; Rest: 30 seconds
A2) Childs Pose Breathing, Sets: 10, Reps: 3 breaths, Rest: 0 seconds
B1) Dumbbell Floor Press, Sets: 4, Reps: 8, Rest: 30 seconds
B2) Facepulls, Sets: 4, Reps: 8, Rest: 30 seconds
B3) TRX or Ring Pushups, Sets: 4, Reps: 8, Rest: 30 seconds
C1) Bear Crawls, Sets: 3, Reps: 30 yards, Rest: 30 seconds
C2) Single Arm Waiters Walk, Sets: 3, Reps: 15 yards each, Rest: 30 seconds