Given how badly a lot of guys want a bigger chest, you’d think they’d be more creative in building it. But instead, look in any weight room, and you’ll see the script of chest day being followed to the letter: bench, incline press, decline press, fly, pec-deck machine, rest and repeat.
If that sounds familiar, well, your chest probably agrees. You’ve no doubt heard a million times that as you perform the same exercises over and over, your body becomes increasingly adapted to those now-familiar movements. But what’s the solution? Simply changing up the order and doing the same stuff a little differently? That won’t work for long.
What worked for me and many others is to take an altogether different approach: training chest twice over the course of a split. But on the plan I’m about to lay out, you won’t simply be repeating the same movements for the same sets-and-reps scheme.
One routine will be slightly heavier, the other slightly lighter. But both will finish with a unique finishing circuit that will have you leaving the leave the gym with every last muscle fiber exhausted.
HOW TO BUILD A TWICE-A-WEEK SPLIT
It normally takes 48-72 hours for your muscles to recover from a workout, but many training splits require you to wait a full week before training the same muscle group again. Those extra days offer you an opportunity to complete a second workout, and it’s an opportunity you’re going to take advantage of for the next six weeks.
SCOTT HERMAN BUILD A THREE-DIMENSIONAL CHEST
WATCH THE VIDEO - 13:51
You no longer have to wait a full week to stimulate the pecs again, but how you design your training split now becomes more critical, because where you place other push-day muscle groups (shoulders, triceps) can affect your performance on chest day, and vice-versa.
Here’s a sample split that would give all those push muscle groups at least 48 hours between workouts:
Day 1: Chest workout 1, abs
Day 2: Back, biceps
Day 3: Shoulders, triceps
Day 4: Rest
Day 5: Chest workout 2, abs
Day 6: Legs
Day 7: Rest
While designing your split is a bit trickier, you can see how the twice-a-week approach can work for any other muscle group you want to bring up. But most likely you’ll have to fiddle with your muscle groups and rest days to ensure you don’t mistakenly train a given body part on back-to-back days.
CHEST WORKOUT 1 PYRAMIDS AND HEAVY WEIGHT
This workout is the one that focuses on training with heavier weight. That’s indicated by lower rep targets. Choose your weight so that you just reach the target rep, but close to muscle failure
WHILE DESIGNING YOUR SPLIT IS A BIT TRICKIER, YOU CAN SEE HOW THE TWICE-A-WEEK APPROACH CAN WORK FOR ANY OTHER MUSCLE GROUP YOU WANT TO BRING UP.
The rest periods are a bit longer, and you’ll be pyramiding up the weight from one set to the next as the target reps drop. At the end of the workout, perform the finishing circuit to ensure every last muscle fiber has been torn to pieces
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