Chest mass Workout
If you stick with resistance training long enough, you eventually graduate from beginner to intermediate. No, you don't get a cap-and-gown ceremony to mark this magnificent occasion, but you do get to start tackling more challenging workouts that stress your body—and ultimately lead to continued growth—in new ways.
When you hit intermediate status after lifting for six months or more, you get to add more exercises to your body-part program, enabling you to work each body part more thoroughly. This stacks more volume on your workouts, but the extra stress demands more recovery time, so you may not train each body part as frequently as when you began your iron journey.
As an intermediate, you also need more training variety than a beginner to continue building muscle. Most training plans become less effective after 6-8 weeks, at which point you should consider making some adjustments in your training—especially in exercise selection—to keep the gains coming. That's where training smarter, instead of simply longer or harder, can make the difference in how far you progress.
While these intermediate guidelines should be applied to all of your evolving workouts, this article is specifically about building a thicker, stronger, more muscular chest.
Mass Workouts for Chest
Mass workouts for chest are characterized by a few important concepts: reliance on multijoint exercises in a mass-producing rep range, multiple bench angles for the greatest possible overall growth, and sufficient volume and intensity to boost the hormonal response.
After warming up, the workouts below start off with a weight that's just a bit more geared toward strength (failure at about 6 reps) than a normal hypertrophy-based workout (failure at 8-12). That's because you're typically strongest at the start of your workout, making it the best time to tackle those heavier weights.
Mass workouts for chest are characterized by a few important concepts: reliance on multijoint exercises, multiple bench angles, and sufficient volume.
Because I'm not a big fan of doing multiple exercises for a target area from highly similar angles—such as doing barbell bench presses and then dumbbell presses, both on a flat bench—in the first three routines, the second movement is instead done from a slightly different angle than the first. The use of an adjustable bench allows you to work in between bench angles, since incline and decline barbell bench racks have fixed bench angles and are normally fairly steep.
While many programs follow a pyramid scheme in which you use an increasingly heavier weight, the workouts below are based on reverse pyramids, which allow you to take more total sets to failure. After warming up, you go right to your heaviest 1-2 sets and go full tilt, reducing the weight just a bit on follow-up sets that account for accumulating fatigue but still require that you take them to failure. Reduce the weight by about 5-10 percent, which is shown by the higher rep target.
You finish with a higher-rep single-joint movement, which effectively helps you complete your workout with a muscle pump.
For all chest workouts, keep these guidelines in mind:
- These workouts don't include warm-up sets. Perform as many as you need, but never take your warm-ups anywhere near muscle failure.
- After your warm-up, choose a weight that allows you to reach muscle failure by the target rep listed. It's important to take each set to muscle failure.
- When using adjustable benches on the first three workouts, use mid-position bench angles rather than simply repeating the same bench angle you used on the barbell movement.
Mass-Building Middle-Chest Workout
Most guys are focused on building a big chest, so they naturally drift toward the bench press as their first movement. This session, along with the rotating mass workouts, work great for guys who want those routines. In this workout, all the exercises are focused on the beefy middle chest targeted by slightly different bench angles.
After the barbell bench press, do the dumbbell press on an adjustable bench so you can slightly raise the angle to a very modest incline. In addition, use a Hammer Strength chest press, but sit crosswise on the machine rather than straight on, allowing you to push across your body, which works your middle-chest fibers in a fashion they're not accustomed to. You'll do these one arm at a time before finishing off with a single-joint exercise for the middle pecs to chase that muscle pump.