chest blast - Steroids Source Talk

eazy · #1 (**permalink**) 12-28-2012, 06:30 AM

Sometimes the only way to make a muscle grow is to beat it into submission. Exhaust it with enough work in a short period and it will be forced to come back bigger and stronger. You can get this efect with rest-pause training followed by a body-weight exercise done to failure. Here’s how it can work for your chest.Choose a weight you can perform 12 reps with on the dumbbell bench press. Complete 12 reps, then rest 15 seconds. Perform a second set of as many reps as possible, and rest another 15 seconds. Repeat three more times (for five sets total). You should be able to complete close to 25 reps in all. If you get fewer than 25, the weight was too heavy, and if you get many more than 25, it was too light.Immediately hit the deck and do pushups. Perform 100 total reps in as few sets as possible, resting as needed. Keep your back straight and hips locked as fatigue sets in—perform only quality reps or end the set.While the brutality of this training alone may be enough to scare your pecs into growing again, the combination of moderate weight, high volume, and short rest periods will also jack up the release of growth hormone and spur gains.DUMBBELL BENCH PRESS:*You can rotate your palms slightly inward to take stress off your shoulders during this exercise.PUMP UP FAST:*Try this method for back: Do rest-pauses on dumbbell rows then hit 100 reps*of inverted rows- (hang beneath the bar in a Smith machine and pull your chest to it). Do this in the same session as chest for an upper-body onslaught.

admin · #2 (**permalink**) 12-28-2012, 10:18 AM

Sounds good bro, i did something similar to my chest,however when I miss gym I do a lot of home training with pushups and dumbells.

Last chest workout I did this way:
set 1: 20 reps
set 2: 20 reps
set 3: 15 reps
set 4: 5 reps
then took off some plates and did another 2 sets as many as possible
After this did 2 other exercises in normal mode.
Next day chest was "saying" how good that shock was.

There are many methods for shocking muscles and it is always good to keep them shocked and try new ways to surprise muscles.

Quote:

Originally Posted by eazy

Sometimes the only way to make a muscle grow is to beat it into submission. Exhaust it with enough work in a short period and it will be forced to come back bigger and stronger. You can get this efect with rest-pause training followed by a body-weight exercise done to failure. Here’s how it can work for your chest.Choose a weight you can perform 12 reps with on the dumbbell bench press. Complete 12 reps, then rest 15 seconds. Perform a second set of as many reps as possible, and rest another 15 seconds. Repeat three more times (for five sets total). You should be able to complete close to 25 reps in all. If you get fewer than 25, the weight was too heavy, and if you get many more than 25, it was too light.Immediately hit the deck and do pushups. Perform 100 total reps in as few sets as possible, resting as needed. Keep your back straight and hips locked as fatigue sets in—perform only quality reps or end the set.While the brutality of this training alone may be enough to scare your pecs into growing again, the combination of moderate weight, high volume, and short rest periods will also jack up the release of growth hormone and spur gains.DUMBBELL BENCH PRESS:*You can rotate your palms slightly inward to take stress off your shoulders during this exercise.PUMP UP FAST:*Try this method for back: Do rest-pauses on dumbbell rows then hit 100 reps*of inverted rows- (hang beneath the bar in a Smith machine and pull your chest to it). Do this in the same session as chest for an upper-body onslaught.

13uie67 · #3 (**permalink**) 05-07-2014, 05:57 PM

I think tht the rest-pause technique is a killer way to build the nervous system to in time be able to handle larger weight amounts during hypertrophy training.. Awesome read as always eazy..