The muscle that every male aspires to develop is the pectoral muscles also known as the chest.
One of the worst features that a grown adult male can have is a bird chest. Being known as Bobby Bird is deflating. I have been Bobby Bird.
A size medium T-Shirt will look like a XXL. Any tanktop you put on will swallow you whole like an anaconda.
This is why every Monday 99 percent of male trainees are lined up at the bench in an attempt to be Arnold Schwarzenegger.
The problem with this is that despite the effort, the average male trainee has no clear plan as to how to develop a great chest. The standard plan is pump, pump, pump into oblivion. And then pump some more.
This will lead him nowhere.
To build a great chest it takes more than following the crowd into the gym on Monday evening. It takes more than endless sets of doing partial bench presses and pec-dec flyes to build a strong and powerful chest.
To build an impressive chest you do need to put an a high effort on getting stronger. To focus on building strength your training would focus on lower rep ranges (3-5 reps.) The RP-21 Training System is phenomenal for increasing your strength from average to superhuman.
While low rep work will definitely build superior strength, you do need to allow for some moderate rep ranges (6-12 reps) in order to truly maximize your muscle mass. The combination of low rep strength work and higher rep muscle building work will build a strong and sculpted chest.
Today we are going to look at the Fitman 24 Method to build the chest. This will involve the trainee using 6 reps in the first exercise, 8 reps in the second exercise, and 10 reps in the 3rd exercise.
The rest between the movements is 15-30 seconds and 60-120 seconds between sets. The Fitman 24 will hurt you real bad and your character will be revealed.
Your chest, however, will receive the pump of LIFE with this training scheme.
You will complete 2-5 sets. Choose your weight wisely as the scheme adds up very, very quickly. The medium-sized shirt you wore into the gym will feel like a small in no time!
To develop strength, size, and shape in your pecs you need to perform and get strong in these 3 moves below. The moves that comprise the Fitman 24 Chest Workout are:
Dips are a very underrated movement when it comes to building the chest. Most trainees do a couple token sets of partial dips at the end of heavy bench press session.
I am always confused as to why the dip is absolutely ignored like I was ignored at the junior prom in high school. Success leaves clues. When you look at athletes across the globe which ones have the best upper bodies? Gymnasts!
A gymnasts routine focuses on all types of Dip variations. The combination of all these variations build not only the chest, but also the shoulders and triceps.
One way for you to become stronger and at dips while creating a great chest would be to start your upper body days with the dip. You will be able to add weight to your dip belt with consistency and build a chest that would make Arnold proud.
2) Barbell Neck Presses
Barbell bench presses are the standard fare when it comes to building the chest. As a matter of fact, the barbell bench press (surprise) is the most popular movement in the gym for the average male meathead.
The bench press definitely has value as a big time upper body movement. But unless you have great genetics you will not be able to rely on the bench press as your only movement for building your chest.
The greatest physique trainer of all-time Vince Gironda was known for his out-of-the-box ideology in the physique game. He was even ridiculed for some of his methods. But guess what?
The vast majority of his ideas and exercises are now accepted. His bodybuilders always had a distinct appearance. His most effective training schemes were copied set for set by modern coaches claiming that they are doing something new. Try again charaltan!
The Gironda Neck Press will activate more chest muscle than any of the presses but it is an advanced movement. You should have a good base of strength and have healthy shoulders before trying the neck press.
Push-Ups are the red-headed stepchild of chest movements. Most trainees think that they offer nothing in terms of chest growth. All you need to do is look at the great Herschel Walker to learn about the value of push-ups. Again success leaves clues.
Push-Ups have many ways that they can be modified to make them easier or harder based on your current fitness level. With so many variations available, the push-up never gets old.
The Fitman 24 Chest Workout will allow you build stand out pecs using 3 basic moves and a scheme that focuses on speed. The combination of the basic moves and the speed of the workout will have you looking like Cleavy Wonder. Check out the details below:
Fitman 24 Chest Workout: Rest 15-30 seconds between moves. Rest 60-90 seconds between sets. I will say it again…The Fitman 24 will hurt you real bad.
Dips 6 reps
Neck Press 8 reps
Push Up 10 reps
To make the dip more challenging, you can add weight on a dip belt or use a variation like a 1 and 1/4 dip.
To make the push-up more challenging, you can add a weight on your back or perform a tougher push-up variation such as Pause push-ups or Spider-Man push-ups.
Stay consistent with building strength and muscle and your days of sporting a lackluster chest will be over before you know it.
I’ll holla at you next time.
The People’s Trainer,
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