To maximize your chest growth, you need to target ALL muscle fiber types (Type 1, Type 2a and 2b).
If you don't address them all, you're leaving potential growth on the table.
To do this, we'll be utilizing the same "up-and-down-the-rack" method that we've done for Squats.
This time, we'll be using the barbell bench press (I wouldn't recommend dumbbell presses...they will take up too much space to set out and take up too much time to switch around...and you will annoy EVERYBODY in the gym, unless you're the only one there).
You're going to start with a very light weight of around 40% of your 1 rep max. You'll do a set of 30-40+ reps.
(One of the side benefits of this training method is you don't need much warm-up because of how light the first set is).
I'm using 95 lbs on the bar. Do these reps at a fast pace...not bouncing off the chest, but at a speed that maximizes the number of reps you get.
Get as many reps as you can, but don't push to absolute failure...that will happen later, on the way back down. If you push too hard on the way up, you won't be able to work up to as heavy of a weight.
Add 5 lbs to either side of the bar (10 pounds total). If you have 2 1/2 lb plates and your strength levels are lower, you may wish to go up by 5 lb increments instead of 10.
Keep progressing in this fashion...increasing by 10 lbs, repping out, etc. until you get to the point where you can only get one tough rep. There will likely be a few sets preceding that where you only get one rep. You'll know when you hit your highest weight as it'll be a grind.
I went up to 215 lbs.
At this point, start pulling off 10 lbs after each set, coming all the way back down to your original start weight.
On the way down, THIS is when you should really be pushing hard.
When you get to your start weight, squeeze out as many reps as you possibly can.
That's it!
When you're done, that's all you need to do for chest.
Overall, this is a great way to overload your chest and the bench press movement pattern with a combination of volume and intensity. You'll be working all your major muscle fiber types over the course of the workout.
And yes...you WILL be sore.
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