We all know what a standard chest day looks like for the lifter in the gym, don’t we? Start on the incline bench with some dumbbells, and press them for a few sets. Then, move over to the flat bench press, and knock out a few sets there. Follow the grooves on the floor and trudge back to the dumbbell rack, where your punishment will be another four sets of dumbbell flyes. You know, just like you did last week! Then it’s off to the butterfly machine to wrap up your pecs on the cables. Wow, this gets boring and predictable, doesn’t it?
Instead, why not just throw all that out the window and tackle chest day from a whole new direction this week? Let’s start the day on the dip machine. You’ll be fresh, so you can probably knock out 20 or 30 reps in a row, right? Wrong! You’ll be strapping some weight upon you for this movement, in order to make it a mass building exercise! Grab the chain, wrap it around your weight training belt, and after a few warm up sets, strap two 45 pound weights to your body and get to some dipping! You’ll be just as strong as if you were climbing under the dumbbells on the incline bench. Knock out FIVE sets of this movement. And when you’re done with each set, detach the weight and keep training to failure with your own body weight. You can do it!
From there, move to the dumbbell racks and alternate some decline and incline dumbbell presses and flyes. Don’t focus so much upon keeping track of which movement you’ve done for how many repetitions. Rather, focus upon the minutes you spend, and how much of a pump you obtain. After 12 to 15 minutes of various presses and flyes from various angles, your pectoral muscles will be torched beyond belief!
From there, you should move to the machine section and work instinctively. You know you’ll want some butterfly or cable action to work that shoulder/pectoral tie-in area, but you don’t have to stick with traditional movements, you know! Instead, why not opt for new angles, new machines, and new movements. Try higher repetition ranges too!
This kind of instinctive training works for all body parts. Instead of starting leg day with squats and leg presses as usual, why not begin with heavy hack squats, followed with lunges? You always start back day with heavy deadlifting. Why not begin the day with heavy dumbbell rows followed with the t-bar movement. The idea is that you are going to be able to stimulate new areas of each muscle group with heavier movements and more reps. You may complete these exercises normally, but often at the tail end of your training session. By using them earlier in your session, you can push certain blocks of muscle fibers further than they have ever gone before – which leads to new muscle growth!
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