Powerlifter and creator of the famed 5/3/1 program Jim Wendler popularized the term “Boring But Big” to describe his protocol of utilizing the most basic exercises with very straightforward set and rep schemes. Sure, it looks dull on paper, but it kicks your ass in the gym and gets you pretty swole to boot. Almost makes you wonder why the word boring is even associated with such results.Boring But Big may very well have been the inspiration for this chest workout, designed by ISSA-certified trainer and two-time Muscle & Fitness Male Model Search competitor Robert Ciresi Jr. The exercises all look familiar, which is exactly the point, and there are no fancy rep schemes either. But you know what never goes out of style? Heavy sets of 10 reps on compound exercises. “This is a four- to six-week cycle that will produce muscle growth and strength,” says Ciresi, who trains out of A Taylored Body gym in Riverside, CA. “It’s tried-and true stuff—some good old-fashioned grunt work.”SEE ALSO: The Big Chest Workout >>
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Pushups
“Do your best to get all 25 reps in a clip,” says Ciresi. “If you can’t get all 25 straight, rest-pause to reach that rep count.” You can start with standard pushups, but to keep things fresh, try them with feet elevated.SEE ALSO:Update Your Chest Workout for Supersized Pecs >>
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Incline Dumbbell Press
Push yourself on how much weight you use. Every other week, switch up your exercise order and do inclines first, then flat bench. And if you feel like swapping out the dumbbells for a barbell, you can do that, too.SEE ALSO:Update Your Chest Workout for Supersized Pecs >>
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Cable Flye
“Use a light load and focus on fully contracting the chest muscles as you perform this move,” says Ciresi. You can do these standing up, or switch things up and use a flat bench or incline bench.
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Bench Press
Employ a spotter on this exercise, as the idea here is to go as heavy as possible while not letting your form suffer. Ciresi notes that by the seventh rep, it should feel difficult, so that hitting 12 reps is a true challenge. Don’t shortchange your rest periods on the bench; let your muscles recover between sets.
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The Workout
ExerciseSetsRepsRestBench Press4122-3 minIncline Dumbbell Press4102 minCable Flye2201 minPushup2251 min
Powerlifter and creator of the famed 5/3/1 program Jim Wendler popularized the term “Boring But Big” to describe his protocol of utilizing the most basic exercises with very straightforward set and rep schemes. Sure, it looks dull on paper, but it kicks your ass in the gym and gets you pretty swole to boot. Almost makes you wonder why the word boring is even associated with such results.
Boring But Big may very well have been the inspiration for this chest workout, designed by ISSA-certified trainer and two-time Muscle & Fitness Male Model Search competitor Robert Ciresi Jr. The exercises all look familiar, which is exactly the point, and there are no fancy rep schemes either. But you know what never goes out of style? Heavy sets of 10 reps on compound exercises. “This is a four- to six-week cycle that will produce muscle growth and strength,” says Ciresi, who trains out of A Taylored Body gym in Riverside, CA. “It’s tried-and true stuff—some good old-fashioned grunt work.”
“Do your best to get all 25 reps in a clip,” says Ciresi. “If you can’t get all 25 straight, rest-pause to reach that rep count.” You can start with standard pushups, but to keep things fresh, try them with feet elevated.
Push yourself on how much weight you use. Every other week, switch up your exercise order and do inclines first, then flat bench. And if you feel like swapping out the dumbbells for a barbell, you can do that, too.
“Use a light load and focus on fully contracting the chest muscles as you perform this move,” says Ciresi. You can do these standing up, or switch things up and use a flat bench or incline bench.
Bench Press
Employ a spotter on this exercise, as the idea here is to go as heavy as possible while not letting your form suffer. Ciresi notes that by the seventh rep, it should feel difficult, so that hitting 12 reps is a true challenge. Don’t shortchange your rest periods on the bench; let your muscles recover between sets.
