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Advance Chest Workouts 

For Building Pectoral Mass

musclar chest

Here you'll find a variety of different chest workouts that follow different advance bodybuilding principles.

These routines are not recommended if you're just getting start in weight training. If you're a beginner, I suggest you try our beginner bodybuilding routines first to buildup your strength base before tackling the more advanced routines in this section.

Conversely, if you've been training for more than two years, feel free to try what we think is the best chest workout for building massive pectorals, fast.

As always, to get maximum results from these advance training methods, it's important that you follow a strict muscle building diet.

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Table of Contents
Advance Chest Workouts
1. Giant Set Chest Workout
2. 100s Chest Workout
3. Negative Training Chest Workout
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Advance Chest Workouts


1. Giant Set Chest Workout

Giant sets are when you train a single bodypart with four different exercises back to back to back to back, with no rest in between sets. This is similar to compound or tri-sets except it's obviously more intense.

Rest Between Giant Sets: 2 minutes

Giant Set Chest Workout
Exercise
Sets
Reps
Dumbbell Bench Press
Smith Machine Incline Bench Press
Smith Machine Flat Bench Press
Machine Flyes
3
10

You may notice that the exercises in this workout are "safe" in that the the weights can't fall on you if you fatigue early and can't complete another rep.

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2. 100s Chest Workout 

100s training is where you perform a single set of a hundred reps for each exercise. Doing 100s will indirectly make your chest bigger. This type of extremely high rep training increases the number of capillaries, and likely also increases the density of existing capillaries. Without getting to technical, capillaries are like extremely small veins. Capillaries play a very crucial role in muscle building in that capillaries transport muscle building nutrients and hormones (testosterone) to the the muscle cells. Increasing the number and size of capillaries means more nutrients and hormones are supplied, leading to larger muscles.

To perform 100s training, choose a weight that you can do roughly 65 reps with until you hit failure, which tends to be about 25% of the weight you can do for 10 reps. Take the weight and try to go to a hundred reps, once you fail at around 60-75 reps (if you can do more than this the weight is to light), rest 1 second for each rep you have left. So if you have 35 reps left, rest for 35 seconds. Keep repeating this process until you reach your 100 reps.

You can do 100s training for the entire body, or just a lagging bodyparts. There's no fixed rule.

Rest Between Sets: 2 minutes

100s Chest Workout
Exercise
Sets
Reps
Dumbbell Bench Press (flat bench)
1
100
Cable Crossovers
1
100
Dumbbell Bench Press (incline bench)
1
100

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3. Negative Training Chest Workout

Negative training is an awesome way to get your chest out of a rut. It's intense and it works. Negative training is when you have spotters helping you lift the weight up to the starting position (concentric/positive phase) because you can't do it yourself, while you resist the weight during the negative portion of the exercise (eccentric/lowering phase). Usually negative are done at the end of a set when you can't do anymore positive reps, at this point your spotters will assist to raise the weight back up (positive portion of the rep), then you will slowly lower the weight back down (negative portion),  and repeat for one or two more reps.

You want to perform the negative reps VERY slowly, it should take you about 2-5 seconds per negative rep. Negative reps should only be done on the last set of each exercise.

Negative Training Chest Workout
Exercise
Sets
Reps
Incline Bench Press
3*
12, 10, 6
Flat Barbell Bench Press
3*
12, 10, 6
Decline Bench Press
3*
12, 10, 6

*Perform negative reps for the last set of this exercise.

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