HIT Chest Workout

                                          

Try the following chest routine:

• Dumbbell Flyes- 1x10 reps plus 4 negative-only reps

After going to failure at 10 reps have a training partner lift the weights for you while you lower them to a count of 8.

• Incline Smith Machine or Incline Machine Bench Presses- 1x8 plus 3 forced reps

or try this one:

• Rest-Pause Bench Presses- 1x10-single reps

Load a 1rm weight on a barbell or machine and do a single, max rep. Rest 10 seconds and do a second rep. Continue until you have done a total of 10 reps. It will be necessary to reduce the weight after the 2nd rep and further reps as you make inroads into the muscle.

• Seated Machine Dips- 1x12 Static Holds

Select a weight that allows you to hold the machine's arms at the position prior to lockout for 10 seconds. After completing the first hold, reduce the weight and immediately do a second max hold. Continue in this fashion until 12 static holds have been done.

These two routines are examples of effective chest training using several advanced HIT Variables. See my books for more details.

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