This is episode 13 of Muscling In! Wow how time flies!
Alright, let’s get into the workout.
Incline Bench Press
My main chest exercise right now is the Incline Bench press, that’s why it’s the first.
After doing a few warm-up sets, I jump straight into my heaviest set for 5 reps, Reverse Pyramid Training style.
If you want your pecs to look as good as possible, you must get strong on a type of incline bench press. The reason for that is because only by developing the upper chest, can you get that sweet line down the middle of your chest.
If you only do horizontal pushing movements or dips, you will develop your chest of course, but you’ll be hitting mostly the inferior pecs. This will make your chest look bottom heavy and will also lack width.
I personally alternate between giving priority to the flat bench press and the incline bench. I find that when I make progress on one I usually am stronger on the other one as well.
Your shoulders are trained when you’re doing bench presses as well so you will be slightly weaker on shoulder exercises if you do them after chest.
When I do the Standing Press fresh I can get 5 reps with 65kg but when I do them after Incline I have to take it down to 61. In this workout I actually increased both my second and third sets on incline and this affected my standing press more than usual. I was only able to hit 4 reps in my first set.
Maybe I could have gotten the 5th rep but it was going to be a grinder and I would have been useless for my second and third sets. It’s ok if you stop one rep before true failure, you’ll still get a good workout and signal the need for adaptation.
Close Grip Bench Press
Now, right of the bat you’ll see that I don’t use a very narrow grip. It’s narrow but it’s not as narrow as it should be for close grip bench press.
That’s because the very close grip felt very uncomfortable for my wrists. Especially for my left one. I need to experiment more with that and see what I’m doing wrong.
But anyway, this closer grip works very well too. I actually like that I target my pecs more, my chest responded well to the increased volume.
The first 3 exercises that I do are the key exercises, the ones that deliver the most bang for your buck. With the Greek God Program you use Reverse Pyramid Training for these exercises to build strength and for the assistance movements you do higher volume. It’s best to have your program include both strength training and pump training.
You can use any variation of lateral raises, in this workout I did side raises with external rotation, to hit the rear delts as well.
Doing more volume on side raises will increase the glycogen storage in your shoulders and that will give you that capped look. Building great shoulders as a natural is pretty difficult because it takes time. But if you get strong on shoulder presses and do a lot of volume on side raises you will get there. You’ll just need to be very lean so the fat won’t blur the muscle separation.
My favorite triceps exercise are skull crushers but I’ve been doing those for about 6 months now. I wanted to change it up a little.
Rope push-downs are better than skull crushers when it comes to high rep glycogen depletion. They don’t require much coordination and you can just work the muscle until it burns.
Remember that arms very rarely grow by themselves. If you want big arms you probably need to get strong on big compound pushing and pulling movements first. If you have a big chest and back, you will naturally have well developed arms as well.
Incline Dumbbell Flyes
Actually there was one more exercise that I was supposed to do: Incline Dumbbell Flyes. I didn’t get the chance to do them in this workout because yesterday I filmed this right before leaving to Sibiu. And I ran a little late.
It happens sometimes. I’ll show them to you next time!
At least I got made a nice video out of our trip to Sibiu. You can see it here.
Thank you for watching episode 13 of Muscling In! Feedback and questions are welcomed in the comments!
The Program that built my physique
If you’re looking for a muscle building program I recommend you check out The Greek God Program. Greg designed it to help you build proportionate mass and gain strength while staying lean. It’s based on training certain key lifts once every 4-5 days.
I’m now doing the MEGA workouts from the program. They still have you train with high frequency but you’re also doing slightly more volume which helps trigger sarcoplasmic growth.