One thing is certain, Max-OT is the absolute best training method for maximum muscle growth. Max-OT breaks from the mold of everyday "thinking" yet taps into and maximizes the basic physiological fundamentals of muscle growth. Using Max-OT will have you training more efficiently and seeing greater results because every set and every rep is done with the sole purpose of maximizing muscular growth in the shortest amount of time.
Here is a sure fire chest routine for adding size and strength the fastest way possible. Now remember, strength and size go hand in hand. The stronger you get the bigger you will get. In fact, if you're not getting stronger then chances are very slim you'll get much bigger. Also remember, strength is relative to each person. You don't have to bench 500lbs. to look like you can. In other words, just because one guy can bench 500lbs. and has a 48 inch chest does not mean the only way you can get a 48 inch chest is to bench 500lbs.
I hope I'm making sense here. Bottom line – always train to add strength and size will come right along with it.
Before you start pushing some heavy weight make sure you are properly warmed up. The pectoral muscles have rather unique muscle attachments and because of the compound nature of most chest movements, you can handle some pretty serious weight. So being completely warmed up is essential to longevity in training. Remaining injury free is the key to steady long term muscle growth.
Warm-Up
For your first set use a weight that will allow for 20 easy reps. Easy reps. Your 20th rep should not be a struggle. Rest about two minutes and do another 20 reps with the same weight. Next add about 30 percent more weight and do 8 real good reps.
Note: It's actually pretty difficult to spell out specific warm-up sets and reps because of the vast difference in each individual. The important thing to remember is that warming up is very important not only to prevent injury but also to maximize your overload ability once you proceed to the heavier sets. You want to warm sufficiently so you will not get injured but you do not want to fatigue the muscle group you are training during your warm-ups.
Now remember this, every set prior to your heavy sets are nothing more than a warm-up sets. Do not go to failure or any where close to failure during any set but your heavy sets.
What I have found to be very effective for getting the most out of my chest training is to progress with each set after my initial 3 warm-up sets in a 3-2-1 manor to prepare for my heavy sets. It goes like this: After my third set of light weight and 8 reps I will jump about 70 or 90 pounds. At this set I will do 3 very good, very easy, and strict reps. I will rest about 2 or so minutes and add another 70 to 90 pounds. This set I will do 2 strict reps. Lastly, I will add 50 pounds and do 1 rep. This is a very smooth and explosive rep. Remember, these are all warm-up sets.
I'm using the weights I use as an example. What you want to get out of this warm-up explanation is how to warm the muscle group properly while minimizing fatigue. Fatigue is the enemy of overload. So you need to adjust the weights according to your strength level. After a few workouts you will know exactly what weights to use during your warm-up.
Flat Bench Press
All warmed up and ready for my heavy sets. I will do 3 heavy sets – 4 to 6 reps per set. Rest about 3 or 4 minutes between each set.
4 to 6 reps means you use a weight that will allow at least 4 reps but no more than 6. 5 would be the ideal number repetitions.
Note: I often get asked about the amount of rest between sets. This is a good question and has a simple answer. You want to rest as long as it take to for maximum recuperation before your next set. However, you don't want rest any more than is necessary or too long to where you are no longer warmed up. This could cause injury and is just as bad as not warming up in the first place. Some athletes recover faster than others. As you become more accustomed to Max-OT training you'll easily find out how much time it takes for you to recover between sets. It just takes a little trial and error.
Incline Bench Press
Two sets here. A warm up is probably not necessary: You should be fully warmed up from the flat bench. Go straight to your heavy set and do 4 to 6 reps.The incline should be approximately 30 degrees. Most incline benches are way to steep for proper upper pec overload.
You've done 5 sets so far and in you're almost done. None of 15-20 set crap here. We're looking for muscle growth and that does not mean marathon training sessions.
Dips or Decline Bench Press
Weighted Dips are an awesome chest – upper body – movement. The only problem here is that, depending how strong you are, it may require a lot of weight to be hung off a dip belt. This can get awkward and uncomfortable.
Decline Bench Press is a very good alternative to weighted dips. Whichever of these two exercises you choose do two sets and stay in the 4 to 6 rep range. Again, no warm-up is necessary.
Flat or Incline Dumbbell Press
The last exercise I recommend is either Flat Dumbbell Presses or Incline Dumbbell Presses. One set, 4 to 6 reps.
Done! 8 total sets is all you need. Train with intensity, stay mentally focused, visualize the results you want, and train heavy. The Max-OT program will have you training less but seeing more results faster.
I almost forgot. Max-OT is a very intense approach to building muscle. Once you harness the intensity and lean to train hard and heavy you'll require a bit more recuperation time than normal. I recommend training each muscle group once every 5 to 7 days. Recovery is critical to muscle growth. Maximize your training, maximize your nutrition, and maximize your recovery and you'll realize your genetic potential.
