To Top

Take Aim for Explosive Growth

Question. What are you doing on Monday? If you’ve lifted weights for more than a week in your life, you already know that answer because Monday is a holiday. It’s International Chest Day, bro! For many muscleheads, Monday is our favorite day of the week. Let’s do some of the best lifts for the pecs and blast them high-intensity-training style. That means one work set taken beyond failure per exercise. If it sounds good to you, grab your gym bag and let’s “HIT” it.

Incline barbell presses. Why start with inclines instead of flat-bench presses? First of all, if your gym is like mine, there’s already a one-hour wait for the flat bench. Second, have you ever heard of a bodybuilder being criticized for having a thick upper chest? Me neither.

Do two warmup sets, as you’re just getting started. The first is a light set of 20 reps followed by a second set with a little more weight for 12 to 15 reps. Rest for 90 seconds between sets. After your second warmup set, load up the bar with some serious weight and get a spotter. Yes, you’ll need the spotter, so make sure you have someone ready to help you out. You should hit failure on your work set in the six-to-eight range.

Here’s the catch. If you can complete the rep, you must attempt the next one. In other words, you lift until the spotter has to help you. After your first work set of the day, take a two-minute break.


If you can handle your bodyweight easily, use chains, a dip belt with weight hanging from it or a weighted vest for extra resistance.”

Flat-bench dumbbell flyes. Tell your spotter not to go far because you’re going to need him or her again. Grab some moderate weights and warm up with a set of 15 reps to establish the mind/muscle connection and to feel the muscles working the way they should. You’ve already pumped blood into the pecs with the incline presses. Now you’re going to stretch the muscle fibers out with flyes so there’s more room to pump even more blood into them later. Rest two minutes while you stretch out your pecs.

Join Iron Man Magazine Insider and get full access to this article and more!

join ironman insider now

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in Features

  • Build a Balanced Bikini Body with IFBB Pro Breena Martinez

    . . Truth: You won’t get a balanced bikini body by under eating and spending countless hours on the treadmill. Contrary...

    ironashleyJanuary 14, 2019
  • Get A Good Workout with Mike Rashid

    Muscle sensation Mike Rashid, whose motto is “Train Your Mind as Hard as You Train Your Body,” explains his shoulder massifier step...

    Cindy MamJuly 16, 2018
  • Not Your Typical Workout

    ByJay Ashman Photography by Michael Neveux Athlete: TJ Hoban Shot on location at: Dave Fisher’s Powerhouse Gym (Torrance, California) There are rituals we...

    Cindy MamMarch 29, 2018
  • Total Knockout!

    You already fell for Lindsay Christiansen with one simple glance. Are you man enough to dive into who she really is?...

    Sharon OrtigasOctober 16, 2017
  • 9 Reasons To Take Branched-Chain Amino Acids

    If you are serious about your physique, you’ll seriously want to give this supplement a look. By Sarah Butcher   BCAA:...

    Sharon OrtigasOctober 16, 2017
  • NPC West Coast Bikini Results

     Click on the link to see the final results: WC_16__Final-Bikini Finals Bikini Class A Finals Bikini Class B Finals Bikini Class C...

    Iron Man MagazineJune 22, 2016
  • What makes GVT so effective?

    In the golden age of bodybuilding, magazines were keen to report on the training programs of the most acclaimed champions. Idols such...

    Iron Man MagazineJune 6, 2016
  • Boyz (and Girlz) in the Hood!

    Check out the best picks for this ultimate fitness staple Hoodies are “off the clock” wear to some, but to us...

    Iron Man MagazineJune 2, 2016
  • Crazy Abs with Ako Rahim

    The journey of building muscles into a beautiful and symmetrical physique is filled with starts, restarts, doubling back, and entering unassigned...

    Iron Man MagazineMay 31, 2016