Jason’s Massive Chest Pump Workout
This morning’s chest workout mainly consisted of straight sets and there’s nothing too special about it. However, I walked away with a serious pump in my pecs. The last couple of chest workouts I focused more on pressing exercises for chest and I’ve been training every body part with higher volume workouts. Today my workout volume wasn’t as high but my intensity was greater than usual.
That seems to be the trade off when it comes to volume training versus high intensity training. With more volume you generally don’t train as intense (if you did, you simply wouldn’t be able to keep going as long). And with intensity, your volume naturally decreases. So I switched it up a little for this morning’s chest workout and trained with more intensity.
Dumbbell Press: 4 sets x 6-12 reps
Incline Barbell Press: 4 sets x 6-12 reps
Incline Hammer Strength Press: 3 sets x 15 reps
Dumbbell Pullovers: 3 sets x 12 reps
Cable Flyes: 3 sets x 15 reps
Now you’re seeing why I included the terms ‘mass’ and ‘pump’ in the name of my chest workout. There’s a good mix of heavy lower rep training and training with higher reps. I’ve always liked this method, mixing both rep ranges in the same workout. My muscles seem to respond better to this for chest, back, and shoulders (I always train with higher reps on leg day and lately I’ve been hitting high reps for arms).
Every now and then I like to start my chest workout with dumbbell presses rather than barbell presses. The main reason is because there’s less people in the gym when I first get there (4:45-4:50am). Once folks start rolling in, the dumbbell rack gets crowded. Another is I like to go heavy on my dumbbell presses so hitting them first makes sense. I proceeded with some heavy incline barbell presses. I pyramided the weight each set for both dumbbell and barbell incline presses (when you get older you have to increase the weight gradually). After that I was hitting at least 12 reps for everything. Try this one your next chest day!
Train with Passion,