Building an Olympia
Building an Olympia Sized
Our style of
chest muscle training should be called one all-out set, inclusive of forced reps
and negatives, per chest exercise (after pyramiding up with lighter
weights to warm the chest muscle). We do four exercises for our chest
we actually perform four all-out sets for this one body part.
Our one all-out
set incorporates a forced rep or two for all exercises. Occasionally
we'll do a negative rep if the spirit moves us.
chest muscle progress, get a good training partner. We certainly couldn't have
achieved our degree of development without one. A spotter not only
assists you on heavy lifts but lets you include forced reps and
negatives in your chest muscle training.
Our chest routine
takes approximately 50 minutes to complete. Still, we never rush a
set. Going too quickly from set to set, exercise to exercise, cuts
into the amount of poundage you can handle. Don't sacrifice weight
for speed; bodybuilding isn't a race. On the other hand, don't wait
too long because the muscle may cool down, possibly inviting injury.
We train in low
rep ranges and attempt to keep our poundages up. We might lose
10% of our top weights during the final month precontest, perhaps
even a rep or two. During that time, keeping our protein up and our
training poundages relatively heavy enables us to keep our
hard-earned muscle mass.
We build our
mass with basic barbell and dumbbell movements and an explosive
style of training. Beginners and intermediates would be well-advised
to do likewise. Although we've encountered some injuries in the past
few years, this shouldn't obscure the fact that we built our chest
without many machines.
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