If your goal is to transform your chest into something that looks like a Roman centurions armoured chest plate, then you’ve come to the right place. Below you will find 8 weeks worth of workouts that will peak, shape and add some serious strength to your pecs. What’s more, you’ll also find a brief description of the method behind the madness so you can begin to understand why the workouts work. Remember, before beginning the programme take some before shots so you can compare them with your after shots to see how well you’ve progressed. Enjoy!
Workout A: intensification (weeks 1-4)
The main focus of workout A during weeks 1-4 is to increase strength and reinforce correct movement patterns for the prescribed exercises. The session is mainly built around the 5/4/3/2/1 technique. This is where you start with a weight for 5 reps and increase the poundage by around 2-3% and perform one less rep for each consecutive set. For example:
Set 1 – 5 reps x 100kg
Set 2 – 4 reps x 102.5kg
Set 3 – 3 reps x 105kg
Set 4 – 2 reps x 107.5kg
Set 5 – 1 rep x 110kg
Despite being a more strength orientated training protocol, you will still stimulate the fast twitch muscle fibres into functional hypertrophy. Building strength on this phase will help tremendously with phase 2 of the peak pec transformation workouts. The stronger you can get here, the more weight you’ll be able to handle during workout B, giving a greater training effect. Perform this workout once a week for 4 consecutive weeks.
Workout B: accumulation (weeks 5-8)
During weeks 5-8 we’re really going to start building on volume to induce hypertrophy. You’ll be using a combo of post-exhaustion supersets, higher rep brackets and extended periods of time under tension. Post-exhaustion can be described as a compound exercise followed immediately by an isolation exercise that taps into the same motor unit pool of the targeted muscle group. For example, a bench press followed by a dumbbell flye. The initial compound exercise will switch on the fast twitch muscle fibres, whilst the isolation exercise will add further stimulation for maximum hypertrophy. You’ll also notice the reps and tempos combine to make each set have around 30-40 seconds of time under tension, again this is ideal for stimulating hypertrophy. Perform workout B once a week for 4 consecutive weeks. Once you’ve completed the plan take 1-2 weeks off before starting again or moving onto another programme.