Monster Mass Building Part I: Creating a Colossal Chest!

This week’s post begins the first of The Dragon’s “Monster Mass Building” Training Series. For the next four weeks I will provide a workout program designed to add tons of lean muscle onto your frame. There will be one program per body part consisting of 2 different workouts that you will do for 6 weeks each. If you’ve been feeling like you’re stuck with your workouts and you want to get bigger and stronger, be sure to follow each program consistently for all 12 weeks.

My very first program is geared toward developing your Chest. Ah, the chest. Besides your arms, nothing oozes masculinity like a well-defined voluminous chest. It’s a universal symbol of strength and what separates the men from the boys!

The human chest is composed of the two Pectoral muscles:

  1. Pectoralis Major: This is the “upper”  portion of the chest and covers most of it’s surface area. It attaches at the sternum (the breast bone) and the clavicle (collar bone) and stretches from the center of your body to your shoulder.
  2. Pectoralis Minor: This is the “lower” portion of the chest and covers approximately the lower 1/3 of the surface area. It also attaches at the sternum and the upper ribs and also stretches to your shoulder.

The two muscles of the chest:
Pectoralis Major
Pectoralis Minor

Each of these muscles can be worked together with traditional exercises like the bench press and push-ups. But to get a well defined, full chest you will need to attack it from all angles. Let’s find out how to make this happen…

The Dragon’s Shirt Destroying Chest Program:

Workout #1:

  • Bench Press:  1 Warm-up Set x 10 reps. 3 Working Sets x 5 – 7 reps
  • Incline Dumbbell Press: 3 Working Sets x 5 – 7 reps
  • Flat Dumbbell Flys: 4 sets x 8 – 10 reps
  • Push-ups: 3 sets x 10 reps

Workout #2:

  • Incline Bench Press:  1 Warm-up Set x 10 reps. 3 Working Sets x 5 – 7 reps
  • Decline Bench Press: 1 Warm-up Set x 10 reps. 3 Working Sets x 5 – 7 reps
  • Flat Dumbbell Press: 4 Sets x 8 – 10 reps
  • Dips: 3 Sets x 10 reps

You should aim to work your chest every 5 days. If that’s not possible you must train it at least once per week! The Warm-up set listed above is designed to get your muscles loose and prepared for the heavy workload. Each “Working” Set should be  5 -7 reps, at about 80% of your 1 rep maximum. If you are able to lift 7 reps during each set then it’s time to add on more weight. Be sure to push yourself by resting no more than 2 minutes between sets. Finally, be sure your diet reflects your new lifting habits. Remember, in order to get big, you gotta eat big!

Follow this program and chisel out the chest of A Greek God!

Dream Fit. Live Fit.

The Greatest Sports Drink of All!

Question: Which “sports” drink promotes fat loss AND also promotes muscle growth?

Answer: Water. Drink plenty of it!

This week’s “Bonus” post comes from the “Fit Tips” newsletter that I offer to all new clients. I decided to post it this week because, as with the previous post, it is a fundamental aspect of fitness. In fact, besides proper nutrition, water is the most important aspect of fitness. People way more knowledgeable about the details of human anatomy and physiology can explain exactly how water does all the miraculous things that it does better than I can. However, what’s important is that you know that you should be drinking plenty of water each day. I’m going to tell you exactly how much and also give you a few basic facts about water consumption. I’ll leave you with some very easy things that you can do to make sure you meet your daily water intake needs.

Question: How much water should I drink each day?

Answer: Ten (10) 8 oz. glasses is about 2/3 of a gallon. This is JUST enough for the average person! The more active you become, the more water you need to consume. Aim for 1 gallon per day.

Here’s some trivia to help you understand why:

  • Water makes up about 60-75% of the human body
  • Dehydration can occur with a minimal loss of water (only about 2-3%)
  • Water is a great appetite suppressant and will help burn fat
  • Water is great for detoxing the body of harsh chemicals
  • Water helps keep the skin tight and smooth
  • The more overweight you are, the more water you need. For every 25 lbs. you are overweight, you need 1 additional glass!

Now, here are some things you can do to make sure you get enough water.

1. Buy a water bottle! Simple enough. There are tons of BPA Free options out there. This way, you can carry your water with you and sip throughout the day.

2. When you’re at work, never pass by the water cooler without getting some water. It’s important to drink at least a small amount of water even when you’re not thirsty.

3. For every cup of coffee or alcohol you consume, you should be drinking 1 cup of water. (Easier said than done…I know. Give it a shot, anyway!)

4. Want some chips or something sweet? Drink a glass of water first. Then see if you still want it.

5. Mix up your water intake: Spring Water, Club Soda, Seltzer Water and Herbal Tea all count towards your daily totals.

Water serves you in so many ways. It aids in digestion, helps fuel your workouts, helps burn fat, and promotes muscle growth. As soon as you consistently up your intake you will notice a change in how you feel and subtle changes in how you look.

So now that you’ve read this GET UP AND DRINK SOME WATER!

 Dream Fit. Live Fit.

One way to drink more water is to buy a water bottle and keep it with you! There are tons of great BPA Free Options.