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Power Hybrid Pecs Program

June 11, 2013 | 0 Comments
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This workout program is designed to build the foundations for increases in strength and massive chest size. The workout uses predominantly multi-joint mass building exercises combined with supplementary accessory work for extra volume and muscle stimulation!

Each exercise should be performed in a controlled manner, focusing on EXPLODING through the concentric (lifting) phase of the exercise for maximum strength and size development!

This program is to be used in 4-6 week blocks. Each successive workout should see an increase in the weight used for the main lifts to ensure progressive overload of the chest. The accessory exercises add extra volume to the workout, stimulating metabolic adaptations and MAXIMUM growth!  

Be consistent with the program and watch your gains…EXPLODE!

Exercise 1: Barbell Bench Press

The ‘grand daddy’ exercise of any chest program, the barbell bench press is the most efficient exercise for developing the neuromuscular and muscle tissue adaptations for size and strength.

And there’s only one way to find out how to do them correctly… watch our instructional video of course! Check it out here: https://www.youtube.com/watch?v=hZWQy7zPY9o&list=PLW2qtAE4KSeBQQYBvdOB74hNj4tOXVMqe&index=30

Take note from powerlifters some of the strongest athletes on the planet, by moving the concentric (lifting) phase of each rep as explosively as possible whilst maintaining control and full rage of motion in the lowering (eccentric) portion of the rep. activation during this exercise.

Sets 1-3: Warm-up of 6 reps. Use a light weight and increase by 10% per set.

Sets 4-8: Use enough weight to perform 6-8 explosive reps per set.*

Set 9: Drop the weight to allow 8-10 reps in a controlled manner.

*Rest 3-5 minute in between sets*

Exercise 2: Incline Dumbbell Press

What better way to add extra upper-chest STIMULATION than with the Incline dumbbell press. We want to fully develop the entire cross-sectional area of the upper-chest, whilst minimizing the influence of the shoulders so make sure to keep the incline of the bench to 45° or less. For the incline press we are looking to add extra volume to the workout and stimulate muscle hypertrophy, each rep should be performed with a controlled concentric (lifting) and eccentric (lowering) tempo.

Sets 1-3: Use a weight that allows you to perform 8 reps across all sets.*

Set 4: Drop the weight to allow 10-12 reps in a controlled manner.

*Rest 2-3 minute in between sets*

Exercise 3: Cable Crossover

Following the heavy multi-joint exercises we want to increase the volume and generate metabolic responses in the muscle to ensure maximal muscle GROWTH! To ensure maximum concentration on the chest, use a false (loose) grip on the handles and focus on contracting the chest for a two second count at the bottom of each rep.

Check out the common mistakes seen in the gym and how to correct your form, on the instructional video here: https://www.youtube.com/watch?v=c0G_FvQqkXM&list=PLW2qtAE4KSeBQQYBvdOB74hNj4tOXVMqe&index=33

Sets 1-2: Use a weight that allows you reach failure at 15 reps.

Exercise 4: Smith-Machine Push Up Ladder

The ULTIMATE finisher to this epic workout!

Start with the smith-machine bar at knee level, move into a push-up position with your hands on the bar and pump out as many reps as you can to failure. Immediately lift the bar up one or two notches and complete another set of push-ups until failure. Continue lifting the smith-machine bar each set, forcing blood into the muscles to create MAXIMAL metabolic growth! 

Set 1: Position the Smith-machine bar in its lowest position. Perform bodyweight push ups to failure.*

Set 2: Immediately raise the Smith-machine bar 1 to 2 notches. Perform bodyweight push ups to failure.*

Set 3-5: Immediately raise the Smith-machine bar 1 to 2 notches. Perform bodyweight push ups to failure.*

*Each Smith-machine ladder set is completed immediately after the other *

 

Congratulations! Your chest can now adapt to the power and hypertrophy stress of the training, packing on STRENGTH and SIZE.

Make sure to get in plenty of protein and nutrients to recover and develop new GROWTH!

 

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