5 BRUTAL CHEST WORKOUT

You’re spent after a brutal chest workout, but you still want to take it to the next level. You’ve got it in you to squeeze out those last few untouched muscle fibers – you know the ones – those that will take your chest development to new heights and finally unlock your real potential.

If you’ve crossed all of your T’s and dotted all of your I’s then it’s time to put a big, bad exclamation point on the end of an already awesome workout. These 5 chest finishers will do just that; crush your chest so it will have only one thing to do: to grow back bigger and better. Demand more, here’s how.

1. 3-WAY PUSH-UP

One of the simplest, but most effective ways to finish off your chest for good is to do something we were meant to do with little-to-no equipment – the push-up. But here’s the catch: you will do a triset (3 sets back-to-back) at different angles. The difficulty will regress as the continued stress will progress.

Here’s how: Assume the elevated push-up position (feet on a bench). Perform as many reps as you can with textbook form. Once you are too fatigued for another full rep, put your feet on the ground and perform additional reps until muscular failure. Once you are completely spent from that position, place your hands on a bench and grind out your last set. That is one set. Shoot for at least 3 trisets always perfecting your form. It will be easy to get loose during these trisets but fight the urge and press on!

2. MACHINE GUN PRESS 100

Barbells, dumbbells and bodyweight moves should comprise most of your chest training but nearing the end of an intense workout your supportive muscles will suffer. Balance and coordination will be compromised and your ability to perform certain moves safely will suffer. Machines work well when it comes to finishing off a body part, namely chest. Helping with balance and focus, machine presses can be done to give your chest that one last blast of fatigue.

Here’s how: Using a Hammer Strength machine, or any other type of machine press station set the weight at a very light and manageable number. Start by shooting for at least 40 reps (ideally 50). Once you have reached total fatigue it will be your partners turn. Keep switching off with no rest between sets until you both have reached 100 total reps. No matter how many reps you manage to get each set keep this back-and-forth “machine gun” style going. One set will consider you done!

3. CABLE CROSS COMPLEX

Cable crossovers have always been thought of as a small finishing exercise done at the end of a workout to round out the pecs. Normally set at a high level, they are done in normal, straight set fashion. Let’s change that. Let’s do something that will pulverize your pecs into new growth and really find out what you are made of.

Here’s how: Set the cable pulleys at the lowest position and perform low cable crossovers arching the handles up to face level. Once fatigued, raise the pulleys to chest level and continue your set. Again, once you can’t perform another full rep raise the pulleys one last time to the top position and finish your crossovers set. Once finished there immediately drop to the floor and do as many reps of push-ups as possible. That is one set. Shoot for 3.

4. 3-ANGLED ATTACK

Sometimes a crowded gym is your worst enemy. Little availability of the equipment you need and not much room to move. Luckily this finisher only requires a bench, a barbell and a pair of dumbbells all in one spot. Here you will utilize a multi-angle attack to fry every area of your pecs from the top to the bottom into submission without moving an inch.

Here's how: Start with a reverse grip bench press (dumbbells may also be used if you don’t have access to a bench press station). Performing reps with a reverse grip will target the upper pecs. Next, either pick up a pair of dumbbells or use the same barbell and perform traditional flat bench presses with an overhand grip. Lastly, place your feet on the bench and put your body in a bridge position with your upper back still on the bench. Your body should be angled in a straight line. Perform“decline” chest flys with dumbbells to finish off. Do 3 total trisets.

5. PUSH-UP STRIP

Ah yes, back to the push-up. So simple yet so effective. The push-up represents real world strength. Practical, efficient and no equipment required they truly are a true measure of full body control and ability. However, this time you will need a partner to help load weight for the ultimate strip set. Here you will take one of the greatest moves of all time and make it harder.

Here’s how: Assume the traditional push-up position. Have your partner place several weight plates on your upper back. The more number of plates the better for the sake of stripping off the weight. Your partner may need to steady the plates while you perform your reps so have him/her close by. Perform your reps slowly and under complete control. Once you reach fatigue have your partner remove a plate each time and keep going. Do this sequence until you are left with just your bodyweight and repping out until total muscular failure. Do 3 total sets. 

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THE TOP 5 EXERCISES FOR QUADS

I'M A FIRM BELIEVER THAT SQUATS ARE ULTIMATELY THE BEST EXERCISE FOR MAKING GAINS, AS THEY'RE A MULTIJOINT MOVEMENT THAT UTILIZES ALL THE MUSCULATURE IN THE LEGS AS WELL AS THE GLUTES 

The Anatomy of the Quads

The quadriceps (quads) are a group of muscles that stretch across the front (anterior) of your thigh. In any person with a toned body, these muscles can be seen quite clearly – especially if they utilize the top 5 exercises for increasing quads in their normal workout. The quads are a massive muscle group and are made up of hundreds of smaller muscles that move to support the larger muscles:

-VastusMedialis
-VastusIntermedius
-VastusLateralis
-Rectus Femoris

These muscles begin at the top of the femur (with the Rectus Femoris crossing the hip joint) and run down to the front of the tibia in the lower leg. The primary purpose is to extend or straighten the knee.

The Top 5 Exercises for Increasing Quads

While nearly every weight training exercise will use the legs to some degree, you can’t rely on this passive usage alone to work the muscle groups of the legs. This is indirect and won’t benefit your legs as much as direct improvement through specific training. These top 5 exercises for increasing quads will ensure that through a variety of workouts your quads and leg muscles will match the tone of the rest of your body.

Top Quad Exercise #1 – Sprints

Sprints are easy, and you can do them just about anywhere you have enough space to get your sprint on. You don’t need to go a long distance, and the massive benefit from sprints is that they’re both aerobic and anaerobic. Not only will you be conditioning your legs but you’re improving your overall endurance and cardiovascular system.

While this workout is easy, avoid sprinting on hard surfaces. Try to do sprints on a soft surface that will give you some measure of traction; woods, grass, trails. If you want to change the pace and you have a limited work area (such as in the city) try doing stair sprints.

When sprinting, pump your arms to gain momentum. Bring your knees up high and really work your legs in the extension in order to get the most action and power out of your quads. You’ll get the most performance the most workout this way as well.

Top Quad Exercise #2 – Barbell Step-Ups

One of the best ways that you can train your body is to work through functional exercises. A functional exercise is any workout that mimics real life movements that you perform every day when you’re at home, or at work or out in the world. The barbell step up is one of the top 5 quad exercises because it’s so similar to the lunge and it mimics those movements we do every day while stabilizing our bodies across multiple planes.

To set this exercise up, use a barbell (or dumbbells, though the weight will be significantly less) across your shoulders similar to a squat. Step forward onto a small box or bench at a low height. Make sure the item you’re stepping up to can support the weight. When you step up, use your forward leg to propel yourself up. Bring your back foot forward and raise your knee up as high as you can. Step that foot back down while maintaining tension on the leg you first stepped forward onto the box with.

Top Quad Exercise #3 – Barbell Lunges

This exercise is very similar to the barbell step-up, and is an extremely effective workout that targets your quads. Additional weights on a barbell aren’t necessary, as variations of this workout can be done with dumbbells or simply using your own body weight to tone the quads. It’s all a matter of preference and the intensity of the workout.

Your goal is to work through a set of lunges, just like you would normally do them, while maintaining a weighted barbell on your shoulders or with dumbbells at your sides. When you lunge, you want one foot forward and one foot back with both knees bent. Your forward thigh should be parallel to the floor in order to achieve an optimal lunge – without your back knee touching the ground.

Top Quad Exercise #4 – Barbell Squats

Squats have long been the king of all leg exercises. The barbell squat activates all the muscle groups in the legs. This compound exercise requires complete body stabilization which makes it one of the most physically demanding exercises to perform. Adding additional weight can put a hard strain on your leg muscles to spur on the growth and recover of new and stronger muscle tissue. While effective, this exercise does require stronger shoulders as the barbell is held either across the top of the chest or across the shoulders behind the neck.

When performing the squat, it’s important to keep the back straight and lower the body slowly under tension to a point where the thigh is parallel to the floor (though you can go lower). Raise yourself back to a standing position and repeat.

Top Quad Exercise #5 – The Leg Press

It’s important to keep in mind that the leg press is not a functional exercise. It does not mimic the gestures or movements of work we do on a daily basis. This is more for weight trainers that are serious about applying heavy weight to the muscle groups of the legs.

Using machines and various foot positions, it’s possible to apply a large amount of weight to the legs from a safe and comfortable position that will target all of the muscle groups within the upper and lower legs. If your aim is to tone the individual muscles and muscle groups in the legs then the leg press is an ideal choice to supplement the other top quad exercises.

Weight lifters and trainers all too often forget about the legs beyond some run, sprint or walk time. It’s necessary to do various exercises that will not only tone the legs but strengthen the core muscles of the quads and lower legs as well. Remember that your legs provide the core strength that your other muscle groups need to function throughout your workouts. Make an effort to combine these top 5 quad exercises in your workout routine for maximum muscle gain.

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THE TOP 5 EXERCISES FOR TRICEPS

The Anatomy of the Tricep

Before you jump into a workout routine and start throwing weights around like a gorilla, you need to understand the nature of the human body and how the muscles work in conjunction with one another. A basic understanding of anatomy and physiology will help you make sense of the workout and keep you on track for form, posture and performance.

The triceps are made up three heads that run between the scapula (shoulder blade) and one of the forearm bones (the ulna). These heads are known as the Lateral, the Medial and the Long.

Lateral Head – Located on the outward side of the humerus (long bone of the upper arm) and is responsible for movements requiring high-intensity force.

Medial Head – Located on the inline of the body, mostly covered by the long and lateral heads. It is primarily responsible for slow, more low-intensity movements.

Long Head – Largest of the 3 heads, running predominantly along the bottom side of the humerus. The long is employed when sustained force is necessary or where there is a need for synergistic control of the shoulder and/or elbow joints.

The Top 5 Exercises for Increasing Triceps 

There are a number of exercises that will work the triceps, with many focusing on a broad range of muscles in the arm. There are however a number of specific exercises that will target primarily the triceps and deliver the best results.

While this article focuses primarily on using free-weights in the top 5 exercises for increasing triceps, there is some use of a machine within. Keep in mind that you can alter your own exercises to use the appropriate machines and weights, provided you understand the form and function of the muscle groups within the triceps.

Top Triceps Exercise #1 – Weighted Dips

Muscle is improved by providing resistance. The primary source of resistance is by adding weight. Weighted dips rely primarily on your own body weight, though additional weight can be added in your lap to increase the resistance on the muscles.

Use two benches, placed approximately 3-5 feet apart. Sit on one bench with your heels resting on the other; you may need to adjust the distance between the benches depending on your height. Place your palms on the bench you’re sitting on and slide forward, using your arms to support your weight. Now, slowly lower yourself until the bend of your elbows reaches a 90 degree angle. Maintain tension and push yourself back up until your arms are completed extended.

Top Triceps Exercise #2 – Close Grip Bench Press

This press keeps the elbows close to the body, with the hands no more than a foot apart – they should not extend out beyond your shoulders. The focus of the close grip bench press is on the muscle groups of the triceps however the mechanics of the bench press will supply some additional workout to the pectoral muscles as well the muscle groups of the biceps.

As you un-rack the weight bar, begin with arms fully extended and lower the weight toward the lower part of the chest slowly while keeping the elbows tucked in. Bring the weight back just before you touch the bar to your chest and return your arms to a fully-extended position.

Top Triceps Exercise #3 – Seated Triceps Extension

This position places a great deal of emphasis on the triceps equally. For this exercise, it’s important to use a seat or weight bench of some kind with an adjustable seat to aid in back support. Choose an appropriate dumbbell weight and hold it with both hands. Raise the weight up and behind the head.

While holding the dumbbell, carefully lower it behind your head. Lower the weight behind your head so that it is even with the lower part of the back of your head – try not to let the weight fall too far to avoid over-exertion of the triceps during this exercise. Raise the dumbbell back overhead so that arms are fully extended and repeat.

Top Triceps Exercise #4 – Clapping Diamond Pushups

We talk a lot about how resistance will bring on muscle gain. If you want your muscles to increase in mass then you have to use them. You need to use them a lot, from different angles and in different ways. This may seem a little unorthodox but this method will definitely push triceps to the limit.

Position your hands under chest like a push up but bring your hands together so that your index fingers and your thumbs are touching, forming a diamond shape. Perform 10 pushups like this. In order to get the clap in between each push up, you’ll need to push yourself with enough force to leave the floor, gaining enough height to insert the clap and still bring your hands back to a diamond form.

Top Triceps Exercise #5 – Rope Pushdowns

This can be easily done with a number of machines. When using a machine, try to balance the weight so you can fit it a set of approximately 10 reps easily while still feeling the proper burn in the triceps. This top triceps exercise requires a bit more form than others. When pulling the weight with the rope, it’s important to keep your upper arms locked at your sides while keeping your back straight.

If you release your arms, twist or bend your back you’ll start using your shoulders and back to take the brunt of the weight, giving little gain to your triceps.

You’ll see the best results by adding the top exercises to build your triceps to your usual workout routine. When working on increasing muscle mass in triceps, remember that it’s important to take in the proper amount of nutrients and protein to sustain your exercises.

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HOW TO TRAIN YOUR CHEST/PECS FOR MAXIMUM GROWTH

The key to training each of your muscles is to understand their function and how they work. Your chest is no different. Here, we’ll go over your pectoral muscles, how to train them, and we’ll even dispel a few myths along the way.

Chest Anatomy:

The pectorals are your chest muscles. They begin at your sternum and connect to a tendon that attaches to the humeris bone in your upper arm. Each time your chest muscles contract, they essentially pull your upper arm bone forward and in front of you.

To get a feel for the full range of motion of your chest muscles, straighten your arms out to each side of you. Move your arms forward in front of you until your forearms cross. This represents the full and complete range of motion for your chest muscles.

We’ll just skip the rest of the anatomy lesson and get to what you really need to know. For your training, your pecs are essentially trained as a whole using exercises like the bench press, or you can use exercises that focus on your upper chest such as the incline bench press.

Aside from the upper chest exercises, there isn’t really as much specialization for the chest as one might think. Let’s take a look at the different chest specialization areas you might have heard of.

General Pecs: You will train your chest muscle group as a whole using the flat level bench. This includes the flat bench press, flat bench flyes, dumbbell bench press, etc. Dips will also train your pecs with somewhat less emphasis on the upper chest.

-Upper Chest: You train the upper portion of your chest using an incline bench. Exercises such as the incline bench press, incline flyes, and incline dumbbell bench press will all emphasize the upper chest.

-Lower Chest: The lower chest muscle is a myth. It’s simply not there. The decline bench press will work your chest from a different angle, yes. But there is no such thing as a lower chest muscle that is distinct or separate from other chest muscles.

-Inner/ Outer Chest Muscles: Again, there’s no such thing as focusing on your inner or outer chest muscles. Many people believe that flat bench flyes will work your outer chest while the peck deck flyes work your inner chest. This is more of an illusion that comes from the fact that each exercise places greater stress on your chest at different points in the range of motion.

The whole idea of working the inner/outer chest is flawed because it assumes that you can flex one end of a strand of muscle and not the other end. When you muscles contract, the whole entire muscle contracts, not just one end or the other. You cannot contract the bottom of your bicep without the entire bicep muscle getting shorter. It’s just not possible.

There are generally two main types of movements that work your chest muscles:

Pressing Movements: These include the bench press, incline bench press, and all of their variations and different angles. Dips are also included in the category. Pressing movements tend to directly involve the pecs, triceps, and deltoids in the movement. Secondary stabilizer muscles include your lats, posterior delts, and other back muscles.

Leverage Movements: This means chest flyes. Flyes can be done using dumbbells on a flat bench, using a peck deck machine, or using the crossover cables. Flyes are an isolation exercise. Do your pressing movements first in your workout, and add in flyes only when you’ve progressed to the point where you’re ready for more.

A training program that uses a flat bench pressing movement, an incline movement, and some dips will fulfill your chest training needs for quite a while. Stick to these basic movements before you get too carried away doing cable crossovers or other flye movements.

And of course, I know I probably don’t need to keep saying this to you, but don’t get too carried away with working only your chest and your arms. If you want to be a bodybuilder, train your whole body. Don’t be a boobie-builder.

Focusing only on your chest and arms is bad for your body’s balance and posture. Paying attention to building a strong back will balance you out and even give you greater stabilizing muscles that will increase your bench press and strengthen your pecs even more.

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MUSCLE REVOLUTION (DOWNLOAD FREE)

MUSCLE REVOLUTION

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What is Muscle Revolution? Introducing Chad Waterbury's long-awaited book! Most of my programs focus on delivering what most of my readers want; the biggest possible muscles, obtained as fast and efficiently as possible without the need for anabolic drugs.

Muscle Revolution: There.s more to building bigger muscles than walking into a gym and lifting heavy weights. In Muscle Revolution Chad Waterbury explores the hidden keys to a better physique. The first is performance.training your body to improve strength and function as a direct path to improving appearance. The second is recovery.managing the amount of fatigue you induce and then making sure your body had enough time between workouts to get the benefits you want from each session. But that.s just a tiny fraction of what you.ll find in Muscle Revolution.

Muscle Revolution - Improving strength and overall conditioning are important aspects of my programs, but to many readers, they're side effects. The real purpose is bigger muscles.

The Total Strength Program (TSP) is different. Sure, you'll get bigger muscles in any version of this 12-week program (and there are several versions to choose from, as I'll explain). But this time, the goal is to make yourself stronger. Much, much stronger. And not just stronger in general
although that, like hypertrophy will happen. I want you to get stronger in one or more of the three powerlifts: bench press, deadlift, and squat. But don't mistake this as a powerlifting program, and nothing more. It's a terrific program for powerlifters, but my goal is to help you use the powerlifts to reach your own goals, whether you compete in anything or work out for the classic reasons - strength, size, power, performance.

The key to TSP is one of the most effective strength-building methods I've used in more than a decade of working with athletes; the supramaximal hold. Don't let the jargon put you off. This is more straight forward than it sounds! -

Here's what you get in Muscle Revolution:

 * The Total Strength Program . Chad Waterbury's most advanced and ingenious 12-week program for building more strength and muscle mass than you ever thought possible.

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