Hey,
Sorry to do this but I’ve spent 30 minutes searching for a particular article with no luck so figured I’d ask. I can’t remember the writter but it was pretty simple…was a chest program based entirely on pushups that involved ramping up workouts week to week until eventually you were doing them daily. Ring any bells?
Thanks for the help
Say Goodbye to Flat Pecs! by Dr. Clay Hyght
As someone who coaches a number of bodybuilders and figure competitors, itâ??s my job to help minimize their weaknesses.
One of my star pupils recently needed to bring up his chest. So I put my thinking cap on and came up with this unique, but ridiculously effective chest building routine.
Tim (the guinea pig) improved his chest more in 8 weeks that he had in the last 8 months. To say that we were pleased with the results would be a serious understatement.
Itâ??s extremely rare that I share the specifics of any of my clientsâ?? programs. So, enjoy this unique opportunity to peek into the training log of one of my star pupils.
8 Week Chest Building Routine
Week 1
Monday: normal chest training routine
Thursday: 3 sets of push-ups
Saturday: 3 sets of push-ups
Week 2
Monday: normal chest training routine
Wednesday: 3 sets of push-ups
Friday: 3 sets of push-ups
Saturday: 3 sets of push-ups
Week 3
Monday: normal chest training routine
Wednesday: 3 sets of push-ups
Thursday: 3 sets of push-ups
Friday: 3 sets of push-ups
Saturday: 3 sets of push-ups
Week 4
Monday: normal chest training routine
Wednesday: 4 sets of push-ups
Thursday: 4 sets of push-ups
Friday: 4 sets of push-ups
Saturday: 4 sets of push-ups
Week 5
Monday: normal chest training routine
Tuesday: 4 sets of push-ups
Wednesday: 4 sets of push-ups
Thursday: 4 sets of push-ups
Friday: 4 sets of push-ups
Saturday: 4 sets of push-ups
Week 6
Monday: normal chest training routine
Tuesday: 4 sets of push-ups
Wednesday: 4 sets of push-ups
Thursday: 4 sets of push-ups
Friday: 4 sets of push-ups
Saturday: 4 sets of push-ups
Sunday: 4 sets of push-ups
Week 7
Monday: normal chest training routine
Tuesday: 5 sets of push-ups
Wednesday: 5 sets of push-ups
Thursday: 5 sets of push-ups
Friday: 5 sets of push-ups
Saturday: 5 sets of push-ups
Sunday: 5 sets of push-ups
Week 8
Monday: normal chest training routine
Tuesday: 6 sets of push-ups
Wednesday: 6 sets of push-ups
Thursday: 6 sets of push-ups
Friday: 6 sets of push-ups
Saturday: 6 sets of push-ups
Sunday: 6 sets of push-ups
Week 9
Rest and admire your new, larger chest.
Note: all sets of push-ups are done to roughly 80% of failure. In other words, if you can do 20 push-ups, then do just 16. Do not take any of the sets to failure.
Yours in sport,
Dr Clay
http://www.drclay.com/2009/06/improve-your-chest-in-just-8-weeks-proven-routine/
it’s NOT(!) solely about adding pushup volume.
You have a “regular” day (eg with 1-2xbench/dips+ 1-2xisolation)!
That being said, the routine is pretty foolproof.
What I don’t understand in Clay’s layout is the ginormous amount of volume, especially since this cycle goes 8weeks.
Make absolutely sure you are doing quality pushups (! - no sagging back, face position where you need it, strong core etc) which involve your pectorials. A little pump is commended.
Personally, I would replace thepushups on some days with bw dips, again, provided you can do them with great form and have some pecpump afterwards.
Ya thats the one blaze. Thanks for that.
Schawrz did you do the routine? I’m going to give it a go since my chest has been lacking for awhile now but I don’t want to increase the volume on my bb/db benching as it has a tendency to aggravate my shoulders. Push ups are pain free for me and I’d say actually help. I will be concentrating hard on form…chest to the ground, abs tight, spread scaps at the top…
Button-Popping Pecs in Just 8 Weeks I am also doing this routine and am on the 4th week, the first 3 chest workouts have been a constant improvement in the MM connection with my chest and accompanying pump. 4th chest workout I used more weight and reps but my diet was off during the weekend so I didn’t get the pump I got on the 3rd one. Also hoping that all these push ups will make my serratus and scapular health better.