CHEST TRAINING PROGRAM

As you will be aware by now if you read our posts, we like to do things abit different around here and when it comes to chest training we are no strangers to mixing it up a little. In this blog we are going to talk about our current training program. A program that is intense, fast and has produced results on a massive scale.

I have always been i massive backer and supporter of high intensity low volume training, as i wright this I'm currently only training once a week and my gains and strength have never been better, don't get me wrong the training is very very intense, very hard on the muscle and requires the rest periods I'm using at the moment. This is my training plan at the moment.

Session 1 Legs and Biceps

Rest between 4 to 7 days

Session 2 Chest and Back

Rest between 4 to 7 days

session 3 Shoulders and Triceps

Rest between 4 to 7 days

So has you can see above my rest periods are fairly long or at least they seem long on paper, but trust me i trained my chest and back on Tuesday and its now Friday and I'm still sore as hell. So at the moment I'm still recovering i haven't even got to the growth part of my recovery yet, so you can see how 4 to 7 days is a must to allow the body to recover grow and be ready to train again at 100%.

Anyway i kinda went of the subject a little there, i just wanted to paint you a mental picture to get you in the mood before we talk about chest training. This training session should take no more than 30mins tops, but trust me its gonna take a week to recover if done right.

The rest period between sets here is zero and we mean zero, the second one exercise is done move straight to the other and get into it. The reason we do rest is because we want to blast the muscle and not allow it to rest until the training is done. We go to the gym to train not talk shit and pose in a mirror for two hours.

Remember not even a seconds rest between any sets........................

Exercise one.

Dumbell Fly's x 1 set of 10 to 12 reps

Your weight here needs to enough in order that you are reaching complete failure at around 10 reps. Do not rush this exercise, take your time and do your reps very very slow on purpose 4 seconds up 2 seconds to squeeze and 4 seconds to lower. Doing the reps in this manner removes any element of cheating or bouncing the weights and allows your chest muscles to be worked to their max. If you cheat and bounce the weights this routine will not work.

Exercise Two

Incline Bench Press x 1 set of 4 to 6 reps.

The weight used here needs to be bringing your muscle to complete shaking failure at around 5 reps. You will find because you do not allow your chest a seconds rest by going straight from flys to press that you will not be able to chest press your normal weight.

Exercise Three

Dips x 1 set of 4 to 6 reps

The dips you perform here need to be very deep and very slow, remember the 4-2-4 rule, 4 seconds to lower 2 to squeeze and 4 to lift.

The most important things to remember for this routine are.

1. Do not rest between exercises, not even for a second
2. Strictness is key, remember the 4-2-4 rule
3. Don't cheat, do this routine right and see the results it produces.