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ChestWeek 4

This week, I’m introducing supersets into chest training. This is one of my favorite intensity techniques. For supersets you’ll perform one exercise followed immediately by another for the same body part. Then you’ll rest for 3 minutes before you perform your next superset. Supersets drive up intensity and thus muscle growth because your target muscles spend considerable time under tension for each set. It’s a great way to bring up your lagging chest muscles, and we’ll target them from a variety of angles today. 

NOTES:

* Your failure point is 15 reps for all these moves. You should reach failure with each of set, and then you’ll transition immediately to the next exercise. So, after you finish incline dumbbell bench presses, you’ll immediately perform decline dumbbell bench presses

* You may need to drop the weight you normally use for the second exercise in your supersets since your chest will already be tired from the first move.

* Similarly, you won’t be able to perform as many push-ups as you normally can. Keep your form strict rather than cheating to get more reps—just make sure you go to failure with push-ups. 

EXERCISE

COMMENT

Incline dumbbell bench presses

5 SETS / 15 REPS

SUPERSET: You’ll perform all reps for incline dumbbell presses followed immediately by decline dumbbell flyes, and then you’ll rest 3 minutes before you start your next superset.

Decline dumbbell flyes

5 SETS / 15 REPS

Dumbbell bench presses

5 SETS / 15 REPS

SUPERSET: You’ll perform all reps for flat dumbbell presses followed immediately by push-ups to failure, and then you’ll rest 3 minutes before you start your next superset.

Push-ups

 5 SETS / FAILURE

 

TIP: You should remain mentally focused throughout your entire workout, bringing a sense of urgency to everything you do while you’re training your triceps. You want to be able to look back on this 12-week plateau-busting video series and know you did everything you could to improve your chest as much as you could over a relatively short span.

CREATINE HCl

Creatine is an amino acid compound that provides multiple training advantages. Primarily, it helps your body generate adenosine triphosphate (ATP) for better workouts. It also helps draw water into muscle cells for enhanced cellular volume. I add a dose of Creatine HCl before and after workouts. This Kaged Muscle® product is more soluble than run-of-the-mill creatine monohydrate, and it helps re-load your muscles for better workouts.

 

Check out my video for detailed tips and my commentary on how to perform these supersets.

 

 


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