Add more inches to your chest muscle would be great if you had small chest muscle and you want it to grow massive and build strength to your chest this program is designed to hitting your chest muscles
with massive workout and diet plan to help you to grow your chest faster
This program had three different approaches
1 - build strength to your chest
strength is vital to your program build strong muscle will allow you to add more size to it
and strength is built by lift the heaviest weight you can lift to simple it
you had to figure out the maximum weight you can lift to perform one good rep
then you move to 80 % of that weight to perform the exercises we will show to
the maximum weight for one rep could be not easy to figure out, so you run some tests to
chose it right and didn't miss up.
2 - build size to your chest.
add size to any muscle is about to build it wider and thickness and to do that you need
two main things more tires on your muscles and more blood flow to them to
help them get recover fast and deliver them the food they need
in this program, we will do this by add chest muscles training sessions up to two times a week
one session will about build strength and make them totally destroyed
the second session will about recovery and deliver nutrition to your muscles
blood flow will boost your muscles to grow up throw delivering water to your
cells.
3 - let your chest grow with rest and a good diet plan
the diet plan should increase your calories intake for maximum achievement
you should raise your protein level to 50% to 60% of your meal
and should also raise your carb to 35% and healthy fat to 15%
drink more water than 12 cups per day to increase your blood flow and have a good digesting
Strength
The first 4 weeks in our program should build strength to your chest muscle
you will hit your chest with 2 days of workout per week first training will be heavyweight
and fewer reps and sets per workout
sconed training will be lightweight workout day should go with lighter weight and
more reps and sets per workout.
Reshape
For the next 2 weeks will reshape your chest muscles to get more size and definition
we will focus on different angles and more get your maximum to grow beastly
it will be one chest workout per week and focus on the training system and
training advanced methods like supersets and help to get more reps.
recovery
For the next 2 weeks is about to get the recovery you will also train your chest
one time a week and let your chest grow after killing it with 6 weeks of hard training
you will see a lot of difference in your chest muscles and the result will amaze you
so we will focus on a lot of reps and more sets.
lest start with your training
The Strength Day
exercise sets reps weight
bench press 1 10 50% of your weight you can lift for one rep
bench press 2 6 85% of your weight you can lift for one rep
incline bench press 2 6 85% of your weight you can lift for one rep
decline bench press 2 4 85% of your weight you can lift for one rep
pec deck 2 6 85% of your weight you can lift for one rep
Take 3 minutes of rest between sets.
The first exercise is warming up this training has 9 sets and will build your strength.
Test your weights to figure out your maximum weight to do one rep.
You should take one day off before the heavyweight day.
The lightweight day
exercise sets reps weight
Bench press 4 10 50% of your weight you can lift for one rep
incline bench press 3 25 85% of your weight you can lift for one rep
decline bench press 2 25 85% of your weight you can lift for one rep
fly on a flat bench 2 25 85% of your weight you can lift for one rep
Take 1-2 munites rest between sets
Don't push your muscles to failure on any set.
That workout day is about to get maximum blood flow and recovery so you see
25 reps per set should give you the result.
You should take one day off before the lightweight day.
your schedule of training should be like that
first 4 weeks
Monday heavy day of chest training
Tuesday legs
Wednesday rest
Thursday light day of chest training
Friday shoulders and arms
Saturday back and abs
Sunday rest
build up your strength
you should lift heavy it will be challenging to pick the right weight have 3 minutes rest between your sets and your reps should go between 4 - 6 reps
your lightweight day
should be the pump day pick the 40% of the weight you can do one rep and go for 25 reps per set
your rest between sets will be 1-2 minutes.
Bench press
Tips: don't do it fast after you grip the bar to your chest stop it slowly then push it back squeeze your chest muscles at the end of the movement.
incline bench press
decline bench press with smith bar
use smith bar for more security with heavyweight
pec deck
The growth of your chest muscles
the next 2 weeks you will train your chest once a week to enforce your recovery and
to get the best result you will increase the number of your sets and do it with heavyweight
for 6 reps to the failure but will also be mixed with sets with high reps with lightweight
the high reps will help your muscles to get big and it increases your growth hormone
it also a Compound exercise and will hit your chest muscles at different angles.
The 5- 6 week schedule
bench press 2 20
incline bench press 5 6
decline bench press 5 6
cable cross 5 6
bench pullover with cable 3 8
for the three training incline bench press, decline bench press, and cable cross
you will do the last two sets of them with lightweight and high reps to get to
muscles fail faster.
The 7 - 8 week schedule
bench press 2 20
incline bench press with dumbbells 5 6-15
bench fly with dumbbells
decline bench press with dumbbells 5 6
bench pullover with dumbbells
Dips with weights
seated cable cross
cable cross 5 6
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