You are Doing WAY too Much for your Chests – Obsessed With Pecs


You’re broke, you dumb shit, because you never went to college, thereby ensuring that you’ll spend the rest of your life obsessing over pectoral muscles,

-Kershaw to Lugo: Pain and Gain

pain and gain

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There is no doubt that the chests or as lifters call it “pecs” (pectoralis major) is the pride and obsession of most lifters, especially bodybuilders. A meaty pair of pectoral muscles scream “respect!” as one walks in the midst of a crowd and surely it is every man’s dream to develop a torso that represents a gladiator’s vests.

Thus, our young men start their quest in iron doing nothing but bench presses and lifting only for the sake of bench press thinking that a two hour session in the gym doing all types of exercises they could do for the chest is time well spent for finally obtaining those elusive, manly D-cups.

Most young dudes would go benching the whole day thinking that redundantly hitting chests with moves that hit the pecs the same way as the last will make them one step closer to bigger, badder chests. These young men are misguided.

To be able to make chests bigger, you need to work it for only less than 30 minutes.

Now what I learned from experience is that if growth is your goal, one (or two) compound moves for 3 sets each and hitting the chests in different angles and another isolation move like flyes and pec decs for a total of 3 exercises is more than enough to get the chests fired up and kick start its growth process.

Chests are way easier to over-tax than you think. Yes it is a major body part but if you look closely it’s only a little larger than your deltoids. As a fact it is your lats that needs tons and tons of work from different angles in order to develop.

And NO – you DON’T need to rotate in every angle of bench press, (flat, incline, then decline) doing 4 sets for each, each and every damn chest day; you can just choose one to do for your major chest move.

See those chests, man: Chuck Sipes

sipes chest

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Another reason why you cannot overwhelm pecs with tons of volume is that by nature, your chests unlike your shoulders, your back stabilizers, and your legs, you rarely use the chest except if you would need to push something heavy or need to throw a strong bash to an opponent or your life depends on it. Therefore nature has made it so your pectoral muscles would be mostly made up of fast twitch fibres  THUS it responds better to brief and highly intense training sessions and not to long-winded ones.

So now my usual chest session would look like this:

Flat or incline or decline Dumbbell chest press – 6-10 reps 3 sets

 

Inflitonic bench presses with a partner – 2 sets warm-up then last set inflitonics

 

3 sets dumbbell flyes (6-10 reps) – with a 3 second hold at the bottom of most reps (and some pulsing) to induce that “stretch effect” and ramp up growth

 

Again, most people (including myself) are obsessed about their chest development and it makes it easier to overwhelm the pecs with endless bouts of unnecessary sets. The only situation that I find more than 3 sets relevant is if you are doing a powerlifting regimen wherein you would need to do several sets of low-reps with heavy weights. Then again their goal is not mass but sheer strength and most strength dudes hate having those big chests and protruding lats, they say they’re not functional and look stupid – well in a way they’re right, a strong dude doesn’t really have to develop big protruding pecs. It’s really just a matter of vanity on our end and we admit it – and we’re proud to admit it! Eat your eggs, people!

A-Lifter- Don't forget to leave your comment/feedback below.  If this article was helpful, I am sure our book Real Talk Muscle will help you even more in your quest for muscle gain. Check it out you can read the first few chapters as well.
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