Medical News and Health Tips

Mass Gain Tips Vol. 2
June 2, 2008 – 3:00PM

Massive Chest

Ok so you read the last volume and now you want to improve your body piece by piece. So what is the main muscle that sticks out? A MASSIVE CHEST!!! It’s the new 6-pack. If you got a wimpy chest forget everything else your going to look ridiculous! So I designed a program that can put some freaky mass on your chest!

What part should I target?

I would start with the upper chest 80 percent of the time. But in this case you are going to start with the bench press. It is a compound lift and it uses a lot of other muscles beside the targeted chest. It is the bread and butter on the pursuit of happiness on building a huge chest.

How long should my work out last?

Seriously if it takes you more than an hour to lift you’re doing something wrong!! Unless you’re taking anabolics and your muscles can handle the damage. I doubt you would be reading this if you where taking anabolics! To make a long story short. Your workouts should be 35-50 minutes long. Within that time frame your body will have chance to get its rest.

1.) Barbell Bench Press. 4xW-10-8-6

Lower the bar to your chest and push the bar up. I will include a pic compliment of bodybuilding.com

2.) Incline Machine Press 3×10-8-6

You will push the weight above your head on a slight diagonal away from your body. I will include a pic below complements of doctorworkout.com

3.) Standing Incline Cable Cross. 2×12

You will need a cable machine for this exercise. It is by far my new favorite. It has added some nice muscle definition to my chest and I now swear by it. Make sure to pretend your hugging a tall tree. So you cross above your head. I will include a pic complements of buyfitnessonline.com

4.) Decline Press. 3×10

It is a great machine that will add that look to your lower chest region that will make your beach bod amazing! If your gym does not have this machine then search for a decline bench and put some dumbbells up and do a dumbbell press.

5.) Dips 3×8

This exercise will blast your triceps into submission and hit a good portion of the hard to target lower chest area. Pic below was provided by bodypoweruse.com

6.)Wide Chest Press Machine. 3×10-8-6

I thank god every single day that this machine was made. For years I walked by it thinking it was something that was useless at my gym. I noticed the guys at my gym with massive chests always used it. So I figured hey why not? I tried it and after 3 times my chest looked as good as it has ever been! So I saved the best for last! Pic below provided by lifetime fitness.

10-8-6 Rep Scheme= after each set higher the weight.

W= Warm up set

?X? = Keep the same weight and squeeze through that weight feel free to warm up before any set

Do this and I promise you chest will bulge out in a matter of 2 weeks. Not only will your chest feel large but you shoulders, triceps, even a little bit of your back muscles will look amazing!

Staying Healthy Means Staying Fit
Brandon Richards
DocDoe.com Health Advisor

This entry was posted on Thursday, March 13th, 2008 at 8:50 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.