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2002/05/20, 09:22 PM
I'm not sure if this is kosher or not so someone let me know if it's not. I got this off Mike Mentzers site a couple of years ago. If one of these don't make you burn, you aren't working.
"Up the Rack Until You Can't Do No More"
This is a *very* high volume workout that is guaranteed to leave your pecs screaming for a day or so afterward. Nothing left on the table here. For most folks, it takes nearly a full week to recover. The idea is to start out with each exercise at a fairly light weight (which
feels way too easy at first) with high reps for a thorough warmup. The reps, lower toward the peak weights, until the last 3 sets or so which are to failure (or very close) - whatever the rep count may be. I'm using my weights and reps from yesterday's workout. Adjust yours accordingly. If your total 4-6 max is much lighter, just start out at a lower level and proceed with 5 lb jumps between sets. Conversely, if it's higher, you may want to start higher and use 15 pound jumps. The idea is to get 7-9 sets in each of the first two movements. Rest is limited to about 2-3 minutes between sets with the bigger weights, less with
the light weights. With this many sets it takes an hour or so to complete, moving almost all the time. For me, it's 26 sets. Looks like a bunch because it is, but may be less if you reach failure earlier. Each workout should test the upper boundaries at your 4-6 rep max for the movement. By the time you reach the end of the Inclines, you should really be feeling it. The pec deck and cables are just to finish off. Over time, the goal is to always be
pushing the numbers at the higher levels.
Flat Dumbbell Presses:
40 X 15
50 X 15
60 X 15
70 X 12
80 X 12
90 X 12
100 X 8
110 X 6
120 X 4
Incline Dumbbell Presses:
40 X 15
50 X 15
60 X 12
70 X 8
80 X 8
90 X 8
100 X 6
4-5 sets of Pec Deck (or lying flys) supersetted with Cable Pulley Flys (here, the weights vary widely depending on the equipment). So, the 60 X 15 Pec Deck is immediately followed by the 30 X 15 Cable Pulley Flys, and so
on.
Pec Deck
60 X 15
80 X 12
100 X 8
120 X 8
140 X 6
Cable Pulleys
30 X 15
40 X 12
50 X 8
60 X 8
70 X 6
TONY'S MASS BLAST #2
This workout focuses more on the upper pecs. You should be able to finish in about 40 minutes maximum. For every exercise you should hit positive failure between 4 and 6 reps. If you can't get 4 the weight's too heavy, if you can
get more than 6 the weight is too light. Let's get started!
Do at least a five minute cardio warm up.
Incline Press warm up You will perform three warm up sets increasing the weight each time with a rep scheme of 10, 5, and 1. For example if you heavy set was going to be 225
you would perform 10 @ 134, 5 @ 185, and 1 @ 210. If your heavy set was 65 you would do 10 @ 15, 5 @ 35, and 1 @ 50. Adjust your weights accordingly. Stretch thoroughly between sets including all upper body muscles.
Incline Press
2 all out, dig-down-deep sets, both with the same weight. Remember you should reach failure between 4-6 reps. Once you cannot get any more full reps do partials until the bar won't leave your chest. MAKE SURE YOU HAVE A
SPOTTER!
Incline Dumbbell Press
2 sets meeting the same criteria as the above. Don't need a warm up, the muscles should be well past that.
Flat Machine Presses
Another 2 sets of gut-wrenching intensity.
Flat Flyes
2 more sets to finish off the pecs. By now they should be screaming! Once
hitting failure on a set try to take it even further by immediately trying
to press the dumbbells. Sometimes you can, usually I am too spent to get
even one.
That's it. Short, sweet, intense, just the way I like it. I don't use forced
reps and don't allow my partner to touch the weight until I can no longer
move it an inch. Sometimes I also do static holds for about 30 seconds after
positive failure, even though the weight won't move.
HUGO'S MASS BLAST # 3
Here it is everyone! Mass Blast Chest # 3
I am in some serious pain after performing this 30 minute workout for Chest.
(My back is very sore too since I work Chest and Back together; the workout
for back I'll share next month).
Here is the Chest Mass Blast # 3 for the brave people out there:
(Triset)
Incline Dumbbell Press 4 sets of 4-8 reps (no rest)
Incline Dumbbell Flyes 4 sets of 8-10 reps (no rest)
Incline Dumbbell Press 4 sets of as many reps as possible (1 minute rest)
Note: Use the same dumbbells you used for the Flyes. You may need to
decrease the weight in order to stay within the recommended repetition
ranges for the 2nd, 3rd and 4th trisets.
(Superset)
Bench Press 3 sets of 4-8 reps (no rest)
Weighted Chest Dips 3 sets of 10-12 reps (1 minute rest)
(Superset)
Peck Deck Machine 3 sets of 12-15 reps (no rest)
Chest Dips (No weight) 3 sets of 15-18 reps (1 minute rest)
Note: If you cannot do Dips yet due to lack of strength, try the Gravitron
Machine. If there is no Gravitron Machine available at your gym and no dip
machine either, then substitute Dips with Pushups.
My Chest is sore! I followed this workout with a LARGE Protein shake,
vitamins, minerals, a banana, 6 ounces of chicken breast, vegetables, and a
baked potato.
Try this workout out if what you are seeking is a big, striated and
powerfully majestic chest. Let me know what you think after you do so.
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