TREASURE CHEST

MAXIM fitness guru, ALEXA TOWERSEY, gives us the lowdown on how to push your pecs to the limit…

- ALEXA TOWERSEY

For some lucky bastards, building a full, round chest is as simple as doing a few sets of barbell bench press. However, for those of you who weren't gifted with superior pectoral genetics, it takes a bit more of a precise, methodical approach. Assuming you're not a freak of nature, then here are five examples of hard work that will help serve as your genetic equaliser. All of the following training methods use techniques that prolong the time under tension of your sets and make your muscles work harder for longer. Consider this article as an all-you-can-eat buffet where you can pick and choose the routines that you like best.

THE WORKOUTS

ONE: ECCENTRIC CHEST HYPERTROPHY

While it may seem counter-intuitive, one of the best strategies for building maximum muscle mass is to perform a few eccentric-only sets of an exercise at the END of your workout. This will help exhaust your eccentric strength levels after you are pre-fatigued from the earlier exercises. The Dip is a fantastic choice for this as no spotter is needed for safety.

● A1: Flat DB press, 8-10 reps, 2/2/X/0, 120 seconds rest

● B1: 30 degree incline bench press, 8-10 reps, 2/2/X/0 120 secs rest. 4 rounds

● C1: Eccentric-only V-bar dips (forward torso), 4-6 reps, 8/0/1/0, 180 seconds rest. 4 rounds. (Lower yourself down to the bottom position over 8 seconds. Before you let your feet hit the ground and you stand up to get back to the lockout position.)

TWO: MECHANICAL ADVANTAGE DROP SET ROUTINE