IRON MAN E-Zine: Issue #571: Triple-Threat Sets for an Attention-Grabbing Chest

Subject:
IRON MAN E-Zine: Issue #571:
Triple-Threat Sets for an Attention-Grabbing Chest

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TRY THIS AT YOUR NEXT WORKOUT
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Triple-Threat Sets for an Attention-Grabbing Chest

Q: I have a flat chest. I’ve been using your Positions-of-Flexion training for a while, and it’s given me some new detail, but I’m just not getting the size. I do two heavy sets of bench presses for midrange, then cable crossovers for stretch and contracted. I follow that with incline presses [upper midrange], then incline cable flyes [upper stretch and contracted]. Do I need more sets, higher reps or what? I want big, full-striated pecs.

A: You’re using a full-range POF chest routine that we recommend for trainees with GOOD growth potential in their pecs. You’re not in that category. You no doubt have low neuromuscular efficiency (nerve force) in your chest and/or you have fewer fast-twitch growth fibers in that muscle group. The solution: You need to pump up the volume and flesh out the positions–one for stretch and one for contracted…

Here are two more explicit POF chest routines you can alternate every other workout…

Chest Workout 1
Midrange: Bench presses or decline presses (pyramid), 3 x 9, 7, 5
Stretch: Flat-bench flyes, 2 x 10-12
Contracted: Cable crossovers (4X style), 3 x 12
Midrange: Incline dumbbell presses, 2 x 8-10
Stretch & Contracted: Incline cable flyes, 2 x 12

Chest Workout 2
Midrange: Smith-machine incline presses (pyramid), 3 x 9, 7, 5
Stretch: Incline flyes, 2 x 10-12
Contracted: High cable flyes (4X style), 3 x 12
Midrange: Dumbbell bench presses, 2 x 8-10
Stretch & Contracted: Cable flyes, 2 x 12

So at Workout 1 you give the middle/lower chest a full-on 3-exercise POF attack. Upper chest gets the back end and less work with abbreviated POF.

At Workout 2 it’s flip-flopped–full 3-exercise POF for upper pecs lead off the program, then your middle/lower gets hit on the back end with abbreviated POF.

That may look like a lot of sets and exercises, but most trainees need to think of the chest as two bodyparts–upper pecs and middle/lower pecs. We are in that group–our pecs are stubborn, but full-on POF for each area has helped immensely (see photo below). The chest is a fan-shaped muscle, so you can attack different areas with different angles of pull–in other words, unique stress for an incredible chest.

Note: For a better understanding of Positions-of-Flexion full-range mass training for each bodypart, as well as many complete routines, see the POF mass-building manual, 3D Muscle Building. That e-book is now only $19.99.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson

www.X-Rep.com

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This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com

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