Notorious Performance - Power-Building Chest routine.
I am constantly complimented on not just the size and density of my chest muscles, but also how strong they are…I suppose most guys weighing under 90kg aren’t benching 180kg for reps! Part bodybuilding, part powerlifting, the ‘power-building’ concept builds muscle and strength at the same time!
This is the way I have opted to train over many years progression, this hybrid of bodybuilding and powerlifting chest routine builds great pectoral strength…Don’t be afraid to go BIG! I use very heavy weights but ALWAYS with good form, so always keep that in mind, never sacrifice technique for that extra couple of kilo’s on the bar.
I don’t do the conventional 10-12 reps like most people do, here’s my little trick; I stick to heavy weights and lower reps but perform lots of sets! I love the poundage of lifting heavy and I’ll always pick free weights as my first choice, but even using machines I’ll just go heavy for 5-6 reps, only changing this as if I’m preparing for a show and size and strength gains aren’t my priority.
When I go lighter, I don’t get that same PUMP and I feel like I fade away, bodybuilding is in my blood, it has been since the first time I picked up a dumbbell 8 years ago, it is my instinct to lift heavy and go hard, why fight my instinct when it just feels right?!
I start with Incline DB press to target the upper pecs. Nobody ever said ‘your upper chest is too big’ it creates the illusion of being wider and thicker up top and ensures you look just as good in your t-shirt as you do out of it. Obviously I go heavy, but try to keep my back flat with no arch, bringing the weight down in a nice, controlled motion, with an explosive upstroke!!
For flat bench presses I always have a spotter, so that I can keep my form perfect, no swinging or bouncing, as with the incline presses taking the weight down nice and slow then powering it back up. For flyes I try to take my arms out wide at the side, stretching out the muscle fibres and concentrating on that massive squeeze at the top of the rep.
That’s it, short and sweet like me! …but trust me, your chest will be annihilated!
I rest for about 3 minutes between sets, this may seem like a lot, but I want to recover completely when I’m training for power and strength, the body needs it! Despite such long breaks, the pump remains constant, credit…or blame…both the poundage and some awesome pre workout supplementation from the BBWArmy! Just go HEAVY!!! Don’t believe me? Try to beat me!
THE WORKOUTWarm up
Incline DB Press – 3-4 sets 15-20 reps (low weight)Working Sets
- Incline Barbell bench press – 6 sets 5 reps (max weight)
- Flat DB Press – 5 sets 8-10 reps (heavy weight)
- Incline DB Flyes – 3 sets 10 reps (heavy weight)
Give it a go and tear some fibres! I’m still reeling from my last chest workout 3 DAYS AGO!!!
By Nathan Robinson