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  1. #1
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    Perfect Pecs In Just 20 Minutes a Week - by Nelson Montana
    CHEST IN TIME
    Perfect Pecs In Just 20 Minutes a Week

    For most bodybuilders, the chest responds faster and more favorably than any
    other body part. That's due mostly to the fact that the pectorals are made up of
    type II (white) muscle fibers. These muscles are characterized by their fast speed
    of contraction and their high capacity for anaerobic glycolysis. In other words,
    they're easy to "pump."
    Another reason why the chest is quickly developed is because the pectoral
    muscles are rarely stressed to any great extent in most daily activity, so once
    they're subjected to the stress of lifting heavy iron, they explode with growth!
    Some theorists believe it may be simply that the chest is so close to the heart,
    allowing for instantaneous blood flow. At any rate, if the chest is so easily
    developed, why is it that so few people have great looking chests?
    The major problem isn't in obtaining more size, it's the manner in which the chest
    is trained. We've all seen the guys with the big bunchy chest or the chest that
    bulges or hangs. This is the result of improper chest training. The pecs run
    across the top of the rib cage and should be slab-like in appearance -- wide, high
    and tight. Although a muscle's shape is determined mostly by genetics, the goal
    is to get the pecs to be as "square" as possible. This requires even development.
    As mentioned, since the pecs develop quickly, it shouldn't take more than one
    workout per week (approximately 20 minutes) to achieve this goal. But it has to
    be done right.
    When working any fast twitch muscle group for size and strength, it's best to use
    compound movements. These can be defined as basic exercises that allow for
    the use of heavy weights. Compound movements not only place greater stress
    on the targeted muscle but they implement many of the stabilizing muscles as
    well. In contrast to the compound movement is the isolation exercise. These are
    movements that are designed to hit specific parts of a muscle and bring out
    detail. A perfect example of a compound exercise is the bench press. It's a
    simple movement, yet it requires proper execution and balance. It also brings
    many "assisting" muscles into play such as the triceps, the serratus magnus, and
    the anterior deltoid. It is its simplicity that makes it so effective. But it comes with
    a caveat, as you'll see.
    Unlike a machine exercise, maintaining proper form during the bench press with
    a free weight barbell requires more of the nervous system, which in turn makes
    the exercise more anabolic. But a bench press negates movement to a degree
    because the body is braced. If overloaded, the delts will give out first, which is
    why so many people blow out their shoulders while benching. Going with the
    understanding that the bench press is so effective, one would think that it's the
    best chest exercise. That line of thinking combined with people's adulation of the
    movement leads many a bodybuilder to think of it as the "main" chest exercise.
    After all, what's the first question someone asks when they want to get an idea of
    your strength? It's invariably; "How much do ya bench?"
    Unfortunately, too much dependence on the bench press is what leads to narrow,
    low and ultimately imbalanced pec development. In order to achieve a truly
    magnificent chest, it's imperative to combine both isolation movements and
    several compound movements in the proper order. You should also keep
    benching at a minimum.
    The following program combines all of the necessary elements for complete
    pectoral training. Work quickly, but pay attention to form. Here's a tip. If you're
    training while watching TV or engrossed in the music playing over your headset,
    you're not paying full attention. Concentrate!
    1) Dumbell flyes
    This is most definitely an isolation move, geared more as a warm up and to pre-
    exhaust the muscle group. It also works well as a nice stretch. While lying on a
    flat bench, hold two dumbells overhead, palms facing inward. Lower the weights
    out to the sides with slightly bent arms. Raise and repeat for 10-12 reps. There's
    no need to go heavy on this movement. Dumbell flyes are not mass builders.
    This is merely preparing the muscles for the oncoming onslaught. Do only 2 sets
    and move onto...
    2) Parallel Bar Dips
    This is the very best exercise for developing the chest muscles. Not only is it a
    compound exercise, but it has the added benefit of requiring the body itself to
    move through space. Any exercise of this type is usually superior to an exercise
    that requires the pushing or pulling of a bar. It's the reason squatting is so much
    more effective than the leg press. Whenever the body moves through space,
    more muscle fibers are activated.
    In order to put the most emphasis on the chest muscles when performing dips,
    keep your chin on your chest, round your back, lean forward slightly, and hold the
    feet forward under your face. Dip downwards as low as you can without
    discomfort and raise upwards into the straight arm position. Keep a steady
    tempo. This exercise really brings out the "sweep" of the lower pecs. Ten reps
    should be relatively easy for a conditioned athlete. But here's the kicker. Rest
    only 30 seconds and repeat the set, again going for 10 reps. If this is too easy,
    use a weighted belt to add resistance. Do 3 sets to failure , each with only 30
    seconds of rest between sets.
    Not so tough now, are ya headset boy?
    Next up is...
    3) The Bench Press
    Use a weight heavy enough that you reach failure at around 8 reps. Be careful
    though! Those dips may have taken more out of you than you realize. Start with a
    comfortable weight. If you haven't reached near- failure by the 10th rep, keep
    going until you do. Adjust the weight accordingly the next set. You'll only need 3
    sets of bench presses...tops. (Remember, the goal here isn't to lift more weight
    for the sake of lifting more weight--it's to work the chest as efficiently as
    possible.)
    Now we move on to...
    4) Incline Dumbell Presses
    This movement helps develop the upper pecs, providing "lift" and fullness. The
    mistake most people make with this movement is setting the incline too high.
    Anything above a 35 degree angle will put too much emphasis on the shoulders,
    negating the inclusion of the pectoral muscles.
    Press the dumbells overhead, paying strict attention to keeping them perfectly
    vertical to the ground. Palms should face forward but you may want to try and
    twist the hands slightly so that the pinkies are farther back than the thumbs. This
    will force the elbows to move "out" slightly, putting additional stress on the
    pectoralis minor. (The pec-deltoid "tie in") Work in the 8-10 rep range. Rest one
    minute and repeat. Do 2 sets.
    The hardest part is over. Now it's time for a "finishing" movement--something that
    will flush blood into the area, enhancing the pump and aiding recuperation. Once
    again we go with an isolation move.
    5) The Cable Crossover
    Hold a pair of overhead pulleys, palms facing each other. Lean forward slightly
    and allow the pecs to pull the arms forward until the knuckles touch in front of the
    sternum. At this point, continue crossing the hands until you feel a strong
    contraction in the center of your chest. This brings out the "split" that separates
    the left and right pectoral. Since this is an isolation movement and not intended
    to build mass, work in the 15-25 rep range. This is your last set. You're done.
    Total time: About 20 minutes. If the workout takes longer than that, you were
    dawdling along the way.
    Although lifting heavy is the way to go, don't be tempted to take longer breaks in
    an attempt to simply lift heavier poundages. The goal is to build muscle, not to
    impress the guy (or most likely the girl) working out next to you. Besides, another
    advantage of working out quickly is that it induces the natural secretion of growth
    hormone. Any strain that continues beyond an hour's time will not release further
    growth hormone. Get in. Get to work. Get out.
    Chest development may be comparatively easy, but it still takes a concerted
    effort. Don't allow that effort to be in vain. Give this routine a try and you'll soon
    be on your way towards an armor plated chest.
    There's an old expression: "Do you want it fast -- or do you want it good?"
    Luckily, when it comes to chest training, you can have both.
    Last edited by StoneColdNTO; 06-21-2003 at 08:13 AM.
    Stone Cold..............................Never Too Old



    Disclaimer: Steroidology.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment purposes only.

  2. #2
    Novice longtimer's Avatar
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    SC

    Nice workout but are there equivalents to these that can be done in a home environment. I can do the bench, and dumbell's but no can do on the parallel bar dips and the cable crossovers. Any ideas.

    Thanks LT.

  3. #3
    Junior Bodybuilder Sensei Miagi's Avatar
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    cables may be replace by maybe decline flys? im not sure how to replace the dips....surely you can find 2 of something you can put your hands on to dip.......be creative......ive done this routine, and the dips make a big difference, its hard to replace em

  4. #4
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    Dips can be done between 2 kitchen chairs if all else fails, & like Sensei said, replace the cables with decline/incline flys, or even a pec dec.
    Stone Cold..............................Never Too Old



    Disclaimer: Steroidology.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment purposes only.

  5. #5
    Eze
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    Another good post Bro!

  6. #6
    Omniscient! eastarr69's Avatar
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    I agree with you on the principle of the program...only issues I have, is that you can not get good mass development with cables or dips...even wieghted...and to perform the dips correctly for the chest, you have to use the strictest form so as to not utilize the tris primarilly...I have seen more guys watse to much energy on trying to use correct form on dips and waste their time....I am a fim believer on flat benc, incline bench and decline bench...I train for power and strength the majority of the time....i do agree on tha shaping moves...cable crossovers or flies....pec deck...but a pretty chest does not make a powerful chest...and then most guys look at the chest as their bench mark...one must remeber that on bench day, you only use 25% of the pec to do the movenment, and that may be a tad high on the percentage...your tris and shoulders and back are involved also...and if youwantch those guys who lift their ass off the bench, it is calves also...lol...it is a good post...but i think it also depends on what you are trying to do...a mass filled chest for power...or a pretty chest...for example:

    edge(wwe)small chest but shaped with stration...
    HHH(wwe)decent shape but mass....

    (wwe): for those who dont know who they are...

    E

  7. #7
    Novice Systema's Avatar
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    Good post, the angle of my incline bench is too narrow(45deg.), I have to change that.

  8. #8
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    Stone!! You are da man! I was just thinking to myself damn i need to build my pecs! because the clen is helping me shed MAD weight! (9lbs) in week half of use..includes 10 miles a week running and diet change. But I have no chest, great arms though! So im going to put myself through your plan for the next two months! i'll let you know how it goes!

  9. #9
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    How do you do dips between chairs?

  10. #10
    Junior Bodybuilder Sensei Miagi's Avatar
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    Originally posted by eastarr69
    I agree with you on the principle of the program...only issues I have, is that you can not get good mass development with cables or dips...even wieghted...and to perform the dips correctly for the chest, you have to use the strictest form so as to not utilize the tris primarilly...I have seen more guys watse to much energy on trying to use correct form on dips and waste their time....I am a fim believer on flat benc, incline bench and decline bench...I train for power and strength the majority of the time....i do agree on tha shaping moves...cable crossovers or flies....pec deck...but a pretty chest does not make a powerful chest...and then most guys look at the chest as their bench mark...one must remeber that on bench day, you only use 25% of the pec to do the movenment, and that may be a tad high on the percentage...your tris and shoulders and back are involved also...and if youwantch those guys who lift their ass off the bench, it is calves also...lol...it is a good post...but i think it also depends on what you are trying to do...a mass filled chest for power...or a pretty chest...for example:

    edge(wwe)small chest but shaped with stration...



    i see what your saying...but if you read the article.....it clarifies that this routine is to develope squareness in the pecs, which is the shape so many aim for......so its more for building a powerful looking chest. a strong chest doesnt necessarily mean your chest is big. lifting to build and shape your muscles is completely different that training for power and strength. IMO opinion dips work great for pec developement, sure form must be strict, but form must be strict in all exercises to hit the target muscle peoperly
    HHH(wwe)decent shape but mass....

    (wwe): for those who dont know who they are...

    E

  11. #11
    Junior Bodybuilder Sensei Miagi's Avatar
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    oops, i didnt quite quote that post right.

  12. #12
    Novice Achilles's Avatar
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    Good post. I think I will change my chest workout to revolve around incline press as opposed to flat bench.

  13. #13
    Novice muroman's Avatar
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    Achilles you should def try some partial range incline presses. I like to use about 8 inches of actual movement in the rep, (dumbells for the most control) out of the normal range of movement. Its a couple inches under the top of the movement and down 6-8 inches from there. The idea with that is to keep the muscle maximuly stressed for the whole set. There is no rest for the muscle at the top and bottom like in full range of movement lifting. Try not to cheat and never go out of the 6-8 inches for the set. Give that shit a try and enjoy, the benefits of increased time under tension that you will give the muscle.

  14. #14
    Mc deal meal special Beast_19_301's Avatar
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    that actually sounds like a good dam chest workout, SC were do u get this info from i want too learn alot more.

  15. #15
    Junior Bodybuilder |D|R|S|'s Avatar
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    Another great post SCNTO...

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