A chest workout for maximum size

Ever since I began working out, I have had the hardest time getting my chest to grow. I’ve put on substantial size in my legs, back and shoulders, and I only hit arms once a month because I am happy with where I’m at there.

But chest has always been a weak point for me. And every guy who works out wants a shelf-like chest.

So over the last 6 months, I’ve started doing mostly superset workouts on my twice-a-week chest days, maximizing my time in the gym while attaining maximum hypertrophy.

The following workout is included in my upcoming 8-week workout program, Project Size, specifically designed for hardgainers like me. This workout can be done in less than an hour, as it is intended to be high intensity with few breaks.

Enjoy the pump you get from this one! Share your workout results with me on Facebook, Instagram, or in the comments below!

Superset 1

  • Flat Bench Press (18, 15, 12 reps) superset with Push-Ups (10, 10, 10 reps)
  • Fourth set: Load up a weight for the bench press you know you can get 6 reps out of. As you take the bar off the rack, lower the weight for 3 seconds, then explode up with the push. Do this for 6 reps. No push-ups on this final set.

Superset 2

  • Incline Dumbbell Press (18,15,12 reps) superset with Incline Dumbbell Flyes (10, 10, 10 reps)
  • Fourth set: Grab a weight for the incline press you know you can get 6 reps out of. As you begin, lower the weight for 3 seconds, then explode up with the push. Do this for 6 reps. No dumbbell flyes on this final set.

Superset 3

  • Decline Barbell Press (18, 15, 12 reps) superset with Isolateral Dumbbell Bench Press (10, 10, 10 reps)
  • Fourth set: Load up a weight for the decline bench press you know you can get 6 reps out of. As you take the bar off the rack, lower the weight for 3 seconds, then explode up with the push. Do this for 6 reps. No dumbbell bench presses on this final set.

Superset 4

  • Kneeling Landmine Chest Press (18, 15, 12 reps) superset with Chest Dips (10, 10, 10 reps)
  • Fourth set: Load up a weight for the landmine press you know you can get 6 reps out of. As you begin, lower the weight for 3 seconds, then explode up with the push. Do this for 6 reps. No chest dips on this final set.

Final Set – Triple Set

  • Low-to-High Cable Flyes (18, 15, 12 reps)
  • Mid Cable Flyes (18, 15, 12 reps)
  • High-to-Low Cable Flyes (18, 15, 12 reps)
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Competing against myself and no one else

Last week, I decided that in 2017, my goal would be to compete in a men’s physique competition.

This week, that is no longer my goal.

My journey to stepping on a stage ended before it even began, mainly because I never really wanted it to.

Sounds weird right? Why did I decide on that goal if it wasn’t actually my goal?

In the fitness world (especially on social media), there is so much pressure to compete. To get shredded and show off your perfectly sculpted physique for a panel of judges.

And for a week, I bought into it.

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I am more proud of the picture on the left, carrying 120 pounds during a Spartan Race as an example of functional fitness
But that’s not why I got into fitness. It’s never been about showing off my body. It has always been about using fitness to set myself up to lead a fuller, richer, more active and vibrant life with my family. To be there for my children for as long as I possibly can.

Make no mistake, it is a fantastic side effect that my body has changed so drastically and that I am muscular and defined.

But when I think about my goals for the next year, I get excited thinking about pushing my body to achieve greater things through functional fitness.

Pushing my body to do more and achieve more is far more rewarding than quasi-starving myself to get to an unhealthy body fat percentage to be graded by a panel of subjective judges. More power to you if that’s your thing.

As for me, I’m much more proud of the fact that this past May, I competed in a Spartan Race and finished 106th out of more than 3,500 racers, and 6th in my age group. Ten-plus miles, 25 obstacles, cold weather, high altitude. A far better test of my physical fitness, and certainly a mental challenge unlike any I’ve experienced.

So in 2017, among other things, my goal is to compete in a Spartan Race (again, with better training) and a Tough Mudder, and also run a 10K race for the first time since high school.

Fitness and health is not about achieving perfection, because its just not possible. And as I thought about it, the idea of competing was too close to me trying to achieve a level of perfection as compared to others.

In my mind, when it comes to my goals, fitness and health is about getting better every day to be able to achieve more physically and mentally. And for me, my goals for the next year are all about testing those limits and competing against myself and no one else.