In order to build a BIGGER, STRONGER, FULLER, and Gladiator Looking Chest, You Must Apply ALL 3 Mechanisms To Muscle Growth Using This Chest Workout
The two most popular muscle groups guys want and never miss in the gym are biceps and chest workouts.
While biceps are a much smaller muscle than chest, they both require the 3 mechanisms to muscle growth which are:
- Mechanical Tension
- Metabolic Stress
- Muscle Damage
Today I want to show you 3 chest workouts that apply ALL 3 mechanisms to muscle growth which will build “armor plate” pecs that POP!
If you know how to apply all 3, you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time.
Mechanisms #1 Using Mechanical Tension (Heavy Barbell Bench Press)
Mechanical tension is applied to any muscle group when you lift heavy.
The old 5×5 workout is a great example of using mechanical tension.
For best results you want to work in the 90% of your max range to create mechanical tension.
Below is the first exercise that you want to do first in this chest workout.
Sets – 8
Reps – 4-6
Rest– 3 minutes
Instructions: Choose a weight that is 90% of your Max. Lay on a flat bench and grip the bar shoulder width apart. As you bring the bar down flex your pecs keeping tension on the chest the whole time and use a 3 negative. As you bring the bar up, keep tension on your pecs and only come up 3/4’s of the way not locking out your elbows at the top.
Watch this video below for proper form.
Mechanisms #2 Using Metabolic Stress (Incline DB Bench Press)
When it comes to building muscle via metabolic stress, performance has very little to do with it. Training with the proper load for the correct TUT (Time Under Tension) will get you your muscle gains.
Metabolic stress is brought about by several factors, including:
- The lack of oxygen supply in the muscles due to the trapping of blood.
- The build-up of metabolic byproducts such as lactic acid
- The cell swelling or “pump” of the muscles
Metabolic stress is BEST produced when you keep the weight moving with a continuous cadence while squeezing your muscles like they owe you cash. Not cranking out one extra rep than the previous week.
Below is the second chest exercise.
Sets – 6
Reps – 12, 10, 8, 8, 10, 12
Rest– 90 seconds
Instructions: Choose a weight where you will fail on your 12th rep. Lay on a incline bench and bring the weight up as you imagine bringing your elbows together. As you bring the dumbbells down flex your pecs keeping tension on the chest the whole time and use a 3 negative. As the reps go down (10, 8, 8, ) chose a weight that is 10-20% heavier. Rest for 90 seconds between sets and do a total of 6 sets.
Mechanisms #3 Using Muscle Damage (Standing Cable Chest Flye Super-Set Incline DB Flye)
Super-sets and GIANT sets such as DRTS (found in 180 Muscle) are a great way to create muscle damage in the quickest time possible.
Super-sets and DRTS sets are also great if you are looking to go into a cutting phase. This type of workout will deplete glycogen levels within the muscle resulting in muscle building while losing fat.
You’ll know that you’ve created muscle damage when you experience soreness approximately two days following a challenging bout of exercise.
By this time your soreness will likely reach it’s peak, and this soreness is a result of muscular damage.
Damage to muscle tissue creates a temporary inflammatory response and releases the necessary signals for muscle growth.
Sets – 6
Reps – 10, 8, 6, 6, 8, 10
Rest– 75 seconds
Instructions: This exercise is a super-set performed together WITHOUT rest. After you complete the first round, you’ll rest for 75 seconds and do a total of 6 sets with the prescribed amount of reps.