The MF Ultimate Chest Workout
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CHEST INCREDIBLE
There are many strategies and techniques that build big chests. But over the past 12 years, I've found the following methods to be among the most effective for inducing fast growth:
Use alternating sets: In the workouts that follow, you'll notice I usually pair up exercises that work very different muscle groups. By alternating between upper- and lower-body exercises, you allow one group considerable rest while you work another. For example, teaming incline barbell presses with squats allows you to hit your chest and legs hard without tiring or
taking long rests to recover. Since the work you do for your chest has no impact on how your legs feel, you'll be able to squat heavy no matter how much weight you used on the bench. So you're really getting a full-body workout that trains more overall muscle in less time to get you out of the gym-and onto that beach-much quicker.
Don't rush your muscles: Really impressive muscle size owes more to long sets than it does to heavy weights. Training ultraheavy is too strenuous to keep up for more than a few seconds, hence the low-rep sets that powerlifters employ. The best gains in size come when your muscles are worked for 30-70 consecutive seconds. So, to ensure that you're patient with your sets, I've assigned each one a tempo (explained on the next page).
Keep going: Generally, the best gains in size will come from performing two to four sets per exercise, as that volume of training will expose your muscles to more overall time under tension. Furthermore, coupling multiple sets with short rest periods (60 seconds in these workouts) will result in increased testosterone and growth-hormone release-two hormones that open the floodgates to muscle growth during and after your workout.
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