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A number of bodybuilders pyramid their chest muscle
training so that they go from low weight with high reps to heavy weight
with low reps. This is a great training technique, especially for
beginners and intermediate. We use it to some extent, but we believe in
learning to train heavy and keeping your reps up as high as possible at
the same time to build your chest muscle.
Starting out with a moderate weight and doing fairly
high reps, and then gradually increasing the weight as you get stronger
over time - but continue to train with high reps. This is an application
of the principle of specificity of chest muscle training: You make
improvements at whatever you specifically train for.
We don't do every set with high reps, but we train
heavy in some sets and still achieve a respectable number of reps. This
isn't something you can start out doing or learn to do overnight, but if
you give yourself time and gradually increase weight as your strength
develops without dropping your reps too low, you can eventually achieve
your goal to build your chest muscle .
EXERCISE
SETS*
REPS
Chest Incline Barbell Press
5
5-25
Chest Dumbbell Press
5
8-15
Chest Dipping
4
15-20
Chest Pec Deck
3
15
* Does not include warm-up sets with light weights and high
reps.
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