Burn Your Chaste Fat and Build Muscles

Build a Bigger Chest in 3-4 Workouts or Less
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

If your pecs are a weak body part, or, if you’ve simply hit a progress

plateau in your chest development, then this high intensity chest training

program will pack slabs of muscle mass on your chest after just 3-4

workouts - and I guarantee it. This is a high intensity bodybuilding

workout for advanced bodybuilders only. (Beginners don’t even think about

it...)
I’m currently on workout 3 of 4 in this pec routine and the results have

been so impressive that I decide to write it up for you before I even

finish the final workout next week.

Considering I’m on a calorie deficit in a cutting phase, I’m especially

impressed with the increase in my chest size and development after 3

workouts. You’re not going to gain much if any muscular body weight if you

are in a caloric deficit, but NO DOUBT, you can improve the development of

a muscle group even while cutting up. This is a perfect example. I’m going

to return to this program again for sure on my next mass phase. This

program is called…

Multi-Angular Rest Pause With Pump Finisher

Here’s how it works. You select two exercises. For exercise one (the main

course), I chose a basic pec mass exercise that can be done at any angle

from steep incline to flat bench. Thats the primary exercise you stick

with for all 4 workouts. Incline Dumbbell Press was the natural choice. I

set up on a fully adjustable bench that allows multiple angles of incline.

For exercise two (dessert), I chose an isolation exercise for a pump

finisher, and it changes with every workout.

Here’s the sequence:

A1 Incline Dumbbell Press - steep incline - about 65-70 degrees
6 reps
rest 10 seconds

A2 Incline Dumbbell Press - medium (regular) incline - about 45 degress
6 reps
10 seconds

A3 Incline Dumbbell Press - low incline - about 20-25 degrees
6 reps
10 seconds rest

A4 Dumbbell Press - flat bench
6 reps

Now rest 2 - 3 minutes.

That’s one "set." Technically of course, that is FOUR SETS, done in rest

pause fashion, so lets call it one “round” for clarity’s sake.

Yes… that was round ONE. Now do it two more times.

Note: It helps a lot if you have a training partner change the bench angle

so you can stay seated and keep the dumbbells in your hands. Doing it

alone is slow and cumbersome.

For poundage, you are going to have to go MUCH lighter than usual. Although

I don't train heavy pecs anymore, last time I did, I was doing 6 reps with

125s on the incline. So for this program I took about 50-60% of that; 70

lbs on workout 1, 75 lbs on workout 2,and 80 lbs on workout 3. On the last

one, I had to drop to the 75s to finish all 3 rounds and even then I

needed some forced reps towards the end.

You may need to decrease the weight on the 2nd or 3rd round, but if at all

humanly possible, do NOT reduce the weight during each round. Doing all

four angles at the same poundage is the whole idea.

What may happen, especially if you even slightly overestimated your

starting poundage, is that reps may drop with each angle change within a

round. First angle - 6 reps is easy. second angle, a little harder, but

still no problem. Third angle, you might only squeeze out 5 reps or hit

honest failure on the 6th rep. 4th angle (flat), you might hit total

failure on the 4th or 5th rep.

Now this is also where a training partner comes in. This routine should

not be attempted without a spotter. Sorry, but you are a dork if you try

to do this without a spotter. This program causes HONEST muscle failure

(I’ll explain that in more detail shortly), so you need the spotter for

safety, but moreover, you will need a spotter’s assistance to complete

forced reps, at least on the final round or two, if not the first round.

In general, forced reps should not be overused, but they play an important

part of this program.

Ok, where were we? Oh yeah, you just finished your 3rd round. You might be

finished! Yeah. some people will be DONE, KAPUT, ZONKED, BONKED, NUKED,

GAME OVER, after 3 rounds of that (think about it - that was 12 sets,

disguised as 3 sets!) However, for those who want the full course…. come

with me and lets finish off those pecs with the pump (oh, you thought were

already pumped… heh.. just wait…you’ll see what a pump is!)

The second exercise (exercise B) is going to be an isolation exercise..

ie., DB flye, cable crossover, machine flye (pec deck), etc., and you will

perform 20-25 reps, non stop in piston-like fashion. use a steady quick

tempo, but not so fast that you use momentum.

This isolation /pump exercise will change with every workout:

B1 Workout 1: standing cable crossover
2-3 sets, 20-25 reps

B1 Workout 2: machine flye or pec deck
2-3 sets, 20-25 reps

B1 Workout 3: decline dumbbell flye
2-3 sets 20-25 reps

B1 Workout 4: flat bench cable flyes in cable crossover machine
2-3 sets, 20-25 reps

That’s it! That’s the whole program. Three rounds of multi-angular rest

pause, then finish your workout with 2-3 sets of 25 reps on a pumping,

isolation movement.

This routine is performed within a standard bodybuilding type of split, so

it should be done once in 5-7 days, no more. You would probably do another

body part after chest,such as biceps or triceps, depending on how you

organize your split routine.

I would recommend advanced bodybuilders use this program a couple times a

year if and when they need a boost in chest development. This is not the

type of program you would use all the time. You would burn out and

overtrain.

There’s one more very important part of this routine - progression.

On the Incline Dumbbell Presses, you will increase the poundage with every

workout. Keep in mind, you will not be able to complete all 3 rounds at

all 4 angles for 6 unassisted reps. Its going to get harder each time,

even as you get stronger. You may have to use a spotter more with each

progressing workout. You may also find that on workout 1 or workout 2, you

can complete all 3 rounds with the same dumbbells, but on workout 3, by

the 2nd or 3rd round, you have to drop the weight or you’ll barely be

getting 2 or 3 reps.

Now let me re-emphasize the importance of a spotter. Theres something

thats going to happen when you do this routine that does not happen often.

You will hit what my training partner and I call “HONEST FAILURE.” This

means that your muscles literally fail, or give out right underneath you.

Mind you, this is not something you would usually aim for, but that’s just

the nature of this program and this is only a 4-workout high intensity

“shock” type of routine.

When I say your muscles will give out, I mean that literally. On the last

rep or two of 3rd or 4th angle, of the 2nd or 3rd round, your arms may

literally buckle underneath you. That’s honest failure.

You see, there are several types of failure… First there is “sissy

failure”.. that’s when there is a lactic acid burn or a fatigue in the

muscle (you’re tired) and because it hurts or youre tired, that causes you

to stop. Thats sissy failure (sarcasm).

Then you have positive failure. This is where you can no longer push the

weight up in a concentric motion, but you are still able to lower the

weight and exert an upward force against the weight. For example, you’re

bench pressing and you hit the “sticking point,” but you are holding that

bar at the sticking point (its not coming back down), and you’re still

exerting force to push the bar upward, but the bar simply isn't moving up!

Then you have honest failure. This is where the muscle simply gives out..

it buckles. you have reached concentric and eccentric failure. This type

of failiure is rarely discussed. In fact I don’t recall anyone ever

writing about it except for Arthur Jones and Ellington darden and the rest

of the High Intensity Training (HIT) camp.

Rarely does any bodybuilder tread in this territory, and for good reason,

as it is really not necessary and can be dangerous for anyone but a

veteran who knows what the heck he is doing - and all the kidding aside

for a moment, Im serious about this. Its no joke if your chest and arms

give out from underneath you and you dump a 70 or 80 pound dumbbell on

your face. (you do like your teeth, don’t you?)

However, as a technique you use on rare occasion for a shock routine that

breaks through progress plateaus, that untrodden territory is there… for

those who dare. There is something about this particular program (multi

angular rest pause) that takes you there. You've been warned! Train hard,

but be safe!

Now, go out there and get jacked!

Tom Venuto, NSCA-CPT, CSCS
Lifetime Natural Bodybuilder
www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and

freelance fitness writer. Tom is the author of "Burn the Fat, Feed The

Muscle,” which teaches you how to get lean without drugs or supplements

using secrets of the world's best bodybuilders and fitness models. Learn

how to get rid of stubborn fat and increase your metabolism by visiting:

www.BurnTheFat.com

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