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Build Up a Bigger, Stronger Back and Chest
A specialization workout guaranteed to give you results
10/6/2011 11:33:26 AM
Are you looking for a chest and back workout that will give you a great pump? I have just the thing!

Admittedly, it’s a bit unusual in that it includes a few “easier” exercises that I usually don’t recommend – pulldowns and cable crossovers – and rather than supersets this workout uses the conventional method of station training. But reserve your judgment and let’s take a look at the details.

A. Lean-Away Chin-up, Supinated Grip, 5 x 6-8, 31X1, rest 120 seconds
B. Seated Row to Waist, Neutral/Medium Grip, 4 x 10-12, 3110, rest 90 seconds
C. Lean-Away Pulldown, Neutral/Wide Grip, 3 x 12-20, 2011, rest 75 seconds
D. Thick Dumbbell Bench Press, 60-Degree Incline, Neutral Grip, 4 x 6-8, 3110, rest 120 seconds
E. Bench Press, Supine Grip, Multi-Grip Bar, Mid-Grip, 3 x 10-12, 3020, 100 seconds
F. Cable Crossover, 2 x 15-20, 3020, rest 60 seconds

photos: Milos SarcevWhat is unique about this workout is the variety of methods used to work the muscles. You have wide grips, medium grips, supinated and neutral grips, thick grips, incline, supine and decline angles, barbells, dumbbells, cables – the works!

You are performing a total of 21 sets, and when you include rest periods, this workout will take you about an hour. Stop there for the day – train other bodyparts on another day, and perform this workout only twice a week to allow for complete recovery. Let me expand on this point.

There’s a misconception perpetuated in strength training circles that one needs to train the same muscle every 48 hours or progress will fall short of optimal. Almost all studies performed thus far on the effects of frequency on strength training responses used total-body workouts. As such, the total volume of training per bodypart rarely exceeded three sets, and the studies almost always used untrained subjects.

Through trial and error, most successful strength sports training methodologies have evolved to great volumes of sets performed at lower frequency. This is evidenced by the numerous world-class bodybuilders and powerlifters who are known to train a bodypart only once weekly. One of the greatest bench pressers of all time would decide whether or not to train that day based on warming up with a broomstick. If he felt under-recovered, he would wait one or more days before doing bench presses again. This man set world records in several weight classes.

Getting back to the workout, the higher reps in this workout will ensure a great pump, but you might also consider supplementing with glycine propionyl-L-carnitine hydrochloride, or GPLC. GPLC increases nitric oxide (commonly known by its chemical formula, NO) – but don’t confuse it with the anesthetic nitrous oxide, or N2O. Nitric oxide causes the smooth muscles around blood vessels to relax, increasing blood flow and giving you a better pump.

I’m certain you will make great progress on this training system, but after you’ve completed six workouts, move on to another training system. To keep the time-under-tension levels optimal, the tempo prescriptions in these exercises use a 2- to 3-second lowering phase and therefore do not emphasize eccentric (negative) contractions. As such, for your next training cycle you might use a program that emphasizes 4-6 seconds for the lowering phase. Such variety is one way to ensure rapid progress and avoid training plateaus.
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