Is heavy weight with low reps the best way to train chest? Or lighter weights with moderate to high reps?
The simple yet somewhat convoluted answer: All of the above. The workout below is designed to help you build size and strength simultaneously.
The heavy weight and weekly progression in the amount of weight used in the 5x5 portion of the training will add pounds to your bench, while the relatively high volume, rest-pause technique on dips, and stretching of the pecs on flyes will all work synergistically to add slabs of muscle to your chest.
CHEST ROUTINE
Exercise Sets Reps
SHOW PROGRESS
The key to gaining size and strength for any muscle group (not just chest) is to lift heavier weights as you go. But there’s no need to increase poundage substantially overnight; a gradual progression is your best bet to avoid overtraining and plateaus. In this routine, start your first working set of bench and incline presses with five pounds more than you did the previous week. This will keep your strength levels and muscles growing steadily.
See the workout descriptions on the next page >>
