I will admit that I’ve fallen into the trap of believing that training heavy is the only way to grow—when in fact it is only one of many.

However, one technique that I like to breakout especially when I am short on training time is the 10×10 method.

Yes, that is correct, this style of training requires you to do ten sets of a particular exercise for ten reps per set—for a total of one hundred reps—that is if you can make it.

Oh yea, did I forget to mention that you only get thirty seconds of rest between sets?

This method of muscle building has been around for a long time—and for good reason—it works.

And there are a multitude of reasons for WHY it works—but to me there is one that is not talked about much.

The fact that you are doing a ton of work in a very short period of time.

Which will, chances are, result in a nice growth effect.

SOME POINTS

If you have never trained using this technique before you’d do good to stat off using a weight that ends of being too easy—meaning you were able to finish all ten sets getting ten reps per set.

If this happens to you, simply add some weight for the next workout.

Also, if you currently do three exercises per body part do NOT try using this technique for all three exercises—that would be WAY over-the-top.

Simply pick one of the exercises and go at it, and be honest with yourself when you are done—if you feel wiped out—end the workout right there—trust me you will be feeling sore the next day

Another way to use this idea is to do the 10×10 method for a particular body part that is not responding—this technique will almost certainly shock the muscle into new growth.

Lastly—when you see new growth—do not get overly excited and stick with this method for months and months.

You’d do better to use this for a four to six week cycle and then switch back to your normal style of training.

CONCLUSION

When you start of your workout with this technique you might think—this is too easy—but trust me as you work your way through set after set—it will begin to take effect—

By the end, as you try and grind out those last few reps—the pain will be serious—as will the pump—

But it will all be worth it—as you see your muscle respond with new growth.

Until Next Time

DON’T QUIT

With summer practically here and many a hot summer day ahead, perfect for showing off massive pecs as you go shirtless at the beach or pool, I figured now would be a great time for a chest post.

Many a young man has headed to the gym with two things on his mind, girls, and the intention of building a massive chest.

I remember those days!

Ah to be young again, I had no idea what I was doing, but I wouldn’t trade those days for anything, however, if I had a chance to do it again, this is what I would do.

First, I would move the flat bench press to the back of my routine—why, simple, for most people it simply builds massive front delts and triceps—not pecs.

Not to mention all of the stories of people tearing pecs doing flat benches—no thank you—I’ll pass on that.

O.K. so if bench presses (the flat variety) would be relegated to a supporting roll, what would take front and center?

For me the barbell incline press wins the chest building battle hands down—and for a number of reasons.

The number one reason is because it is harder (but not impossible) to cheat on, which means less chance of injury and more work actually being done by the targeted muscle—the upper pecs.

Which leads me to the next reason, the barbell incline press hits the upper pecs—and hits them very well—which is important because most people are lacking in this area because they focus on the flat bench which works mainly the middle and lower pecs.

So when you focus on working hard on the incline press and work up to using some respectable weight on the exercise—trust me people will notice your upper pecs.

SOME POINTS

More people than not focus on the flat bench for the number one reason that it is an easy lift to cheat on, after all there are any number of ways to pull-off a bigger bench one of the most popular being rebounding the bar off your chest.

Not only is this process stupid but it is flat out dangerous, so please do not do it—that is if you value your health and the health of your pecs and shoulders!

Also, the flat bench as stated above works mainly the middle and lower pecs, which does not sound so bad, except that you have to continually work the lower pecs or they begin to sag—not a good look.

Am I against flat benching, no, not if you do the exercise the right way, and do not do it excessively?

As for why I favor the incline press more, well, it goes beyond cosmetic reasons because when you work the upper pecs you help to secure your shoulders and the carry over to the athletic field is a lot greater for the incline press than the flat bench.

CONCLUSION

I did not mean for this post to run so long, so I am going to save my secondary exercise for building massive pecs for later—so please be on the lookout for part two of this post.

Meanwhile get started on building those upper pecs—believe me your chest will thank you.

STAY PUMPED