Shock Your Pecs into Growth!

Posted on February 15th, 2013 at 6:42 pm by


Pecs are perhaps the second most obvious body part, after arms.  Nobody wants big arms, along side a pigeon chest.  Having a herculean chest that bulges from your t-shirt is one of the ultimate goals for a weight lifter.  The following tips and workout will leave you with serious DOMS (delayed onset muscle soreness).  As a result, your body will respond to this fatigue and have no choice but to grow bigger.

The phrase to “shock” your muscles, simply means to keep them guessing.  If you perform the same workout all the time, your muscles will adapt to this routine, meaning strength and muscle gains will plateau. By changing up your workouts, in terms of different amounts of reps, sets, rest, etc then your body will grow bigger due to a constantly different stimulus.

1. Stretching

Stretching after a workout promotes increased blood flow to the pectoral muscles. This extra blood flow and oxygen to the pecs will result in them recovering faster, so you can get back in the gym sooner.  However, it is advised not to stretch too vigorously before a workout, as this will weaken your muscles, decreasing your lifts.  An alternative to stretching before your workout is to simply perform the exercise you will be doing but with a much lighter weight, with very little intensity.  This will also help your nervous sytem prepare for the exercise ahead.

2. Mind muscle connection

From posing in the mirror, to envisioning your next workout, these are both techniques of improving your mind-muscle connection.  Your subconscious mind is a very big factor in the amount of growth your chest will have.

The subconscious mind is the reason you stay disciplined with your diet, the reason why you get up at 7am in the morning to do your fasted cardio and why you constantly hit 200 grams of protein each day.  If you vividly imagine your muscles growing, your motivation will increase as you can see the end goal is near.  This technique creates a magnetic effect in helping you achieve what your mind is picturing.  The power of the subconscious mind is almost impossible to comprehend.

Hypnosis tracks for bodybuilding are an example of powerful mind-muscle training.  Hypnosis isn’t anything weird like the media may well portray, it is simply making suggestions to your mind, enabling more positive thoughts and behaviours.  Positive thinking plus a strong subconscious mind = big and strong muscles.

3. Heavy compound movement

The workout itself, must consist of exercises that will give all round shape and size to your pecs.  Heavy compound movements which include push ups, barbell bench presses, dips, flys and dumbbell bench presses are a great foundation in building a thick and big chest. Below is a workout that will undoubtedly shock your pecs into growth!

Incline barbell bench press (10 sets of 10 reps)

Flat dumbbell bench press (3 sets 10 reps)

Decline push ups (3 sets of as many reps possible)

60 seconds rest inbetween sets

The incline barbell bench press will hit the upper pectorals, arguably the most difficult section to develop.  10 sets of 10 reps is part of German Volume Training.  This is a very effective methodology for building size.  The flat dumbbell bench press will hit the mid section effectively, whilst giving a greater contraction at the top of the movement, in comparison to the barbell variation.  Decline pushups are done with your feet placed up on a ball or a bench, and with your hands on the floor.  This will hit the lower part of your chest, which is easier to develop, but is essential in building an all round aesthetically pleasing chest.

About Author

Erny Peibst is a bodybuilder and personal trainer who offers advice on how to get a six pack fastHe also gives feedback on popular programs, including a review of Mike Chang’s SixPackShortcutsguide.

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