Jason’s Power building Chest Workout
I did what I like to call a powerbuilding style workout for chest this morning. I also hit some biceps, as in my new training split I’m working biceps after chest. But I’d like to focus on this morning’s chest workout. Powerbuilding training is a combination of building strength and building the muscle tissue. So the workout combines compound lifts using heavy weights (along the lines of powerlifting) and exercises with more reps that pump more blood into the muscle. Essentially, you get the best of both worlds.
My compound chest exercise today was the good ole bench press. I went semi-heavy (5-6 reps) on the first 3 working sets followed by a super heavy set of 2 reps. To me, this method is training for strength. My 2nd exercise was in the 8-12 rep range and my last 2 chest exercises were isolation movements in the 12-15 rep range. I prefer this workout style, powerbuilding, because it allows you to train heavy yet still attain that pump to build the muscle tissue.
Powerbuilding Chest Workout
Bench Press: 5 sets x 6, 6, 5, 2, 20
Hammer Strength Incline Press: 4 sets x 12, 12, 8, 8
Cable Flyes: 3 sets x 15 reps
Lower Cable Flyes: 3 sets x 12 reps
This powerbuilding chest workout is a solid mixture of pressing and flye movements. I usually think of pressing exercises as building the muscle because you can use more weight and overload the muscle, which is what is required for mass. I think of isolation exercises as shaping the muscle as they generally allow you to hone in on squeezing and contracting the muscle as well as attaining that pump. Of course you can use any exercise for building strength or going for the pump by integrating various techniques. But it simple terms, that’s the way I see it.
Chest training varies for me like with many, bench press is an extreme mental exercise. Although I’m not trying to be a powerlifter I’d like to get my bench press up there a bit more. It just feels good to be able to push some heavy weight. Since my lower back doesn’t allow me to squat or deadlift anymore, the only power-exercise left of the big 3 is bench press. However, I still like to focus on getting that pump and building the muscle over getting stronger. So there’s a balance in all of this for me.
Oh, since I trained biceps this morning after chest, here’s what I did for bi’s:
Alternate Dumbbell Curls: 3 sets x 10 reps
Preacher Curls: 3 sets x 10 reps (drop set on final set)
Barbell Curls (21’s): 2 sets x 21 reps
Train with Passion,