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Ready to try something NEW? Actually, it’s old. It’s Old-School, Golden-Era brilliance!
Had you have walked into Gold’s Gym a few decades ago on Chest Day, you might have seen Arnold and his friends knocking out a chest set like this…
They figured out how to maximally FRY both TYPE 2 (the main growers) and TYPE 1 chest muscle fibers at the same time.
Add this on to the end of your next Chest Day on THT Training as a fun experiment…
ARNOLD’S SECRET CHEST WEAPON
(1) GET A SPOTTER
And preferably use a Smith Machine for safety – you’ll be using heavy weights here.
(2) SET UP FOR A FLAT BENCH PRESS
(3) USE A WEIGHT THAT WOULD BE ABOUT YOUR 2-3 REP MAX
(but you’re going to get more than 3 reps 😉 )
(4) START. YOUR SPOTTER WILL HELP YOU LIFT EACH REP
Your friend will help you lift the bar each and every time, but NOT help on the lowering/negative – that’s all you.
By the way, you might want to check out Arnold’s Encyclopedia of Bodybuilding book – it’s like the Bible of bodybuilding.
(5) LOWER UNDER FULL MUSCULAR CONTROL
You are really working your TYPE 2 fibers on these heavy negatives, so lower slowly and really feel it. At the bottom of the rep, your buddy will step in and help you lift the bar to the top again.
BEFORE YOU READ ON: Want to jack up your intensity? I put together 6 MORE techniques from the “Golden Era” that Arnold and those others guys used. Enter your details below to get them immediately…
(6) YOU’LL GET AROUND 8 REPS
You’ll typically get around 8 reps with a weight that you could normally get only 2 or 3 reps with!
That’s the beauty of this…the ability to overload the chest muscle fibers more than ever before and FORCE those fibers to grow!
(7) IT’S NOT OVER YET – RACK THE BAR AND IMMEDIATELY…
Stand up and press your 2 hands together (praying style) and SQUEEZE them for as long as you can (should be able to get at least 15 seconds). FEEL THE BURN!
This burn generates more metabolic stress and stimulates the other TYPE 1 muscle fibers.
In fact, if you liked this, you’ll love my Chest Blast Workout – it’s full of new and challenging chest training techniques to produce inches of new gains in 7-10 days!
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
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