Training

Flex Lewis: How to Grow Subborn Pecs

The 212 Olympia champ's advice on building an impressive chest.

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Do you do many forced reps on presses and flyes?

That depends on whether I’m training alone or with Neil [Hill] or someone else. I’m not a big believer in a lot of forced reps. I’d rather have my training partner come in on only the last couple of reps. Chest is one of those body parts that I do allow myself a bit of a cheat on, but that’s just so I can get through the sticking point and focus more on the squeeze. When I’m struggling, I want my training partner to help me keep it going. I consider that a cheat. But as long as I’m doing the squeeze myself, I’m getting what I want out of it.

I notice that sometimes you focus a lot on the negative.

Yeah, I like to get a strong negative on the last rep of some exercises. I feel like I’ve done all my positive reps, I’ve held that final contraction, and that’s when I’m stimulating the most growth. That place nearest the end where most people just want the set to end because it’s painful, I like to extend that even further by getting a real slow negative. So you’ll see me sometimes on a press or a flye or a cable crossover fighting against the weight one last time as I lower it under strict control and very slowly, and I’m maintaining that tension on the muscles the whole time.

 

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