what we are going to show you today is an extreme chest workout for mass that we go through attacking it from all rep ranges. so we are going to start with the famous bench press .
7Chest Workout For Mass (bench press) :
First we started out with a best chest workout for mass and strength, we did this exercise in the pyramid style which means you do a couple of warm-ups and then start out your first pyramid or working with set with twelve reps and end your last set with six reps with increments of two after each set .
you also of course increase the weight that you progress . this pyramid style training does is very simple it combines the very essence of muscle building
Warm-up set 1 : 20 reps – 60 kg / 132 lbs
Warm-up set 2 : 15 reps – 90 kg / 198 lbs
Pyramid set 1 : 12 reps – 110 kg / 243 lbs
Firstly, you got the volume which translates to time under tension. time under tension is one of the muscle building principles
Pyramid set 2 : 10 reps – 125 kg / 276 lbs
Secondly, you’ve got progressive overload because with each set you increase the weight and therefore overload the muscle .
Pyramid set 3 : 8 reps – 130 kg / 287 lbs
Thirdly, make sure that your entire chest has experienced the maximum load of this exercise . keep in mind though, don’t do this with a too heavy ever weights .
my recommendation is be able to do at least four reps with it, preferably six and then let your spotter help you with a couple of extra reps and don’t neglect form either .
Pyramid set 4 : 6 reps – 140 kg / 309 lbs
This is the last set I was talking about it, it’s a six reps here. so especially if the two last sets trying to do a weight that you have difficulty with performing all the reps with. it’s important to stay at the limits for what you can do, so that you send a signal to your muscles to grow .
you gotta let your body and your mind very important. this time you couldn’t do it so you better get stronger and beat it next time .