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The Truth About Achieving A Ripped Rock Solid Chest

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The Truth About Achieving A Ripped, Rock-solid Chest

Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. The reality is that there is nothing complicated about building an impressive chest. The bottom line for huge chest gains is consistency, effort and steady progression in weight and repetitions.

The chest is made up of two main heads, the pectoralis major and the pectoralis minor. To stimulate the chest using weights you will be using one of two motions: a press or a flye. If you want the greatest bang for your buck from your chest workouts, the true gains lie in your pressing movements. Flyes may have their place from time to time, but nothing can compare to the overall anabolic effect of high intensity pressing movements. I’m talking about the basic, bread-and-butter lifts such as heavy barbell presses, dumbbell presses and wide-grip dips. Save the pec-deck and cable crossovers for the pencil necked geeks on the treadmill; real men train with real lifts.

Like I said before, building a thick and well-developed chest is fairly simple. There are no secrets, magic formulas or killer techniques that will "shock" your chest into massive growth. Stick to your basic presses, focus on overload and progression, and I promise that you will see impressive gains. Here are the most effective lifts for packing muscle onto the chest:

Flat/Incline/Decline Barbell Bench Press:

A standard barbell press is the meat and potatoes of any effective chest routine. This basic compound movement will allow you to handle the most weight through the given range of motion. The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. I highly recommend a standard barbell press as a basic component of your chest routine.

Flat/Incline/Decline Dumbbell Press:

Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage that they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries. They also prevent strength imbalances from occurring since one arm can't cheat for the other. The only drawback is that you are not able to handle as much weight. Overall, a standard dumbbell press is an awesome movement that allows for great chest stimulation.

Wide-Grip Dips:

An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals. If pressing your own body weight is not sufficient then you can always add weight using a weight belt. Dips are an excellent compound movement for overall chest development.

Here are a couple sample chest routines:

1) Flat Barbell Bench Press: 2 x 5-7
Incline Dumbbell Press: 2 x 5-7
Wide-Grip Dips: 2 x 5-7

2) Incline Barbell Bench Press: 2 x 5-7
Wide-Grip Dips: 2 x 5-7
Flat Dumbbell Press: 2 x 5-7

All sets should stay within the 5-7 rep range and should be taken to complete muscular failure. Write down the details of each workout you perform and focus on progressing in either weight or reps from week to week. There is nothing more to it than that. Good luck!
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BONUS : The Ultimate Muscle Meal Plan

With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man... Well, you haven't tried my ultimate "salad on roids" yet!

Keep in mind that this salad is not low in calories. It's not low in fat. It's not low in carbs.

And guess what...that's the whole point! It's not low in anything, but it sure as hell is HIGH in everything under the sun that's good for your body... just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it's highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point... when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn't need to crave any more food, because it has all of the nutrients it needs.

I've experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can't say that I've had a craving in at least 5 years! No joke.

Alright, here's the special muscle meal plan recipe:

The Ultimate Muscle Salad

approx 1-2 cups spinach leaves
approx 1-2 cups mixed leaf lettuce
shredded carrots
1/2 of a ripe avocado, diced
2 hard boiled eggs, diced (preferrably organic, cage free)
3 Tbsp chopped pecans
1/4 cup dried cranberries
top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you've got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let's look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don't care about the high fat content of this meal... because every last gram of the fat in this meal is VERY healthy... from the pecans, the olive oil, the Udo's oil, the fresh avocado... and yes, even the fat from the eggs is good for you!

How about the carbs? Well, out of a total of 48 grams, you've got 12 grams of fiber. That's a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you're probably also wondering why there isn't a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn't too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this meal plan, you've got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.
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