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You need to pick two days out of the week and train your
chest. I would give at least a 48-hour break between chest
work-outs. You can try my chest work-out and see if it works
for you.
I start out with the bench press and after a good warm up
set I pyramid up. I do a total of five sets (not counting
warm up). I start out with 12 reps add weight and by my
fifth set I do a total of 4-6 hard reps.
Then I move to incline dumbbell presses. I choose dumbbells
because I can get an incredible stretch at the bottom of the
movement. If I bench heavy I incline lighter and if I
incline heavy I bench lighter.
Now by light I don’t mean easy sets. Your light work should
burn and make you struggle also.
I then move to flat bench flys and superset them with dips.
These two exercises really stretch the heck out of your
muscles which in return will help them to grow. Every chest
day I change the order of the exercises that I do.
It is also important that you consume good quality protein
sources so that your muscles can repair after a vigorous
work-out. Try this work-out for a few weeks and see how it
works for you.
If you are still not getting results, then it’s time to take
a serious look at your nutrition. Are the rest of you body
parts responding to your training? If they are then try this
work-out and see what happens with your chest progress.
If they are not, then you need to fix your nutrition and
that is the key to any progress in any program. I know this
will help you if you stay consistent.
Good luck. I’d like to thank everyone that came out to
support my 5th Annual Glass Scepter Bodybuilding
& Figure contest. More Boot Camps will be starting in June.
One will be in Point Place and the other @ Willys park for
information or to join up place call the studio.
Ryan Rollison
Dream Bodies
1240 W. Sylvania ave
Toledo Ohio 43612
419-476-3494.
mydreambodies@aol.com |
