I have compiled a list of what I have noticed in the 35 years I have spent in gyms that I feel are the five biggest obstacles to growing a great set of titties. Also, ease up on the bench press.
An alternative title: Here are three things you can do to make your titties pop. I doubt any judge has ever said to a competitor that their chest was too large, so if you really want to wow the judges, start by working on your elbow position.
There are only two sets here but with a significant emphasis on the eccentric on the first and last rep. Select a weight in which you can get 12-14 reps. Begin each set with a 30-second negative, followed by 10 normal tempo reps, finishing with a final 30-second negative.
This part of the 8×8 program is brought to you by the Chippendales, coming to a workout near you! Just kidding — we’re going to build those pecs and biceps and make you, yes, you, look better than the average Chippendale stripper. (Program results may vary.)
1. Incline Bench Press 2. Banded Dumbbell Flat Bench 3. Dips with Chains and Machine Flyes 4. Shoulder Press and High Lateral Plate Raises 5. Machine Laterals 6. Rear Delt Swings and Close Grip Bench — click to see the sets, reps, and equipment I used for this chest, shoulders, and triceps workout.
Most agree that you can’t train one part of the pectoralis without the whole pectoralis being activated. New evidence shows that you have been fooled!
The introductory four weeks should have improved your joints and helped you become accustomed to high reps. Now it’s time to get more challenging.
There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.
This program isn’t for the faint of heart, but if you’re really willing to push each set as hard as you possibly can, the results will be worth it.
A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.
This strategy is a synthesis of various methods and tactics I’ve learned over the years from John Meadows, Swede Burns, Charles Staley, and a few others.
Take the load off your shoulders while still pressing massive weight with DB floor presses.
If you can survive these challenges it will be good for…but it won’t feel that way.
Wanting to add variety to your bench training while also improving your grip at the same time? Start getting fat with Fat Bar Floor Presses.
Josh Bryant is performing chest flys with chains to accommodate to the strength curve and increase the amount of tension in the contracted position
Looking to build pro level pecs? Mark Dugdale shares a workout designed by coach and elitefts™ advisor John Meadows.
I’ve seen bench press throws prescribed by several coaches over the years, but personally I never liked the idea of tossing a barbell up in the air and catching it.
We started with some heavy standing calf work, then higher-rep seated calf work, then seated leg curls pyramiding up in weight.
When I walked up the first day they had a hog cooking right in front of the building.
Many years ago, Jim Wendler and I made a trip out to ASU to see Joe Kenn and his staff.
This is a great way to make your pushups harder and get the core and abs working more.
This is a great movement to be performed after a heavy upper body movement.
This variation of the dumbbell bench press is probably the easiest on your shoulders.