Workout for chest

[tkdkid]

What kind of workout can you do without weights for working out chests? Thanks.

[terry]

[Oops, I overlooked the statement "without weights". Um, this is a workout designed around free weights. For some reason I can't delete it like I normally can. In any case, the program I listed below is optimized for getting stronger and not for gaining bulk.]

Difficult to explain without a spreadsheet or table because of the periodization.

The 8 week cycle is for more beginning level guys (1-5 years lifting seriously). Intermediates would probably go to a 6 week cycle. The reason for this is that more advanced lifters require less time for neurological adaptation. Very advanced lifters, because they require much less time for neurological adaptation, will max out every week but rotate max exercises.

Weeks 1-2:

Warmup: Jump rope for 15-20 minutes

Heavy day: (Mondays) duration ~50 minutes

- Specificity (max) lift: 1 set of 1 rep, 90% of 1 RM
- Core lift: 6 sets of 3, 78% of 1 RM or 3 RM*
- High intensity: 3 sets of 3, 110% of 1 RM (board press)
- Supporting exercises: (change up every 8 week cycle)
Triceps:
Compound (e.g., dips): 3 sets of 10 @ 10 RM
Isolation: (e.g., rope tris): 3 set of 10 @ 10 RM
Deltoids:
Compound: (e.g., standing front press): 3 sets of 10 @ 10 RM
Isolation: (e.g., side-rear delt raises): 3 sets of 10 @ 10 RM

Dynamic day: (Thursdays) ~40 minutes
Same exercises as above, but no HIT, reduce weight and go for speed. Supporting exercises are done for speed @ 70% of 1 RM

Note: High intensity switches every week. e.g., 2 board press, 3 board press, 4 board press, 5 board press)
Note: Speed work switches between contrast (bands & chains) and no contrast every week.

Weeks 3-4:

Increase specificity to 94% of 1 RM
Increase core lift to 85% of 1 RM or 3 RM but move down to 2 sets

Weeks 5-6:

Increase specificity lift to 98% of 1 RM
Increase core lift to 90% of 1 RM or 2 RM for 2 sets

Weeks 7-8:

Omit core lift.
Increase specificity lift to MAX. Hopefully set a new max

Next cycle, repeat based on percentage values of new max.

I have all the forumulas worked into a spreadsheet so that all I have to do is enter in the 1 RM for each of bench, squat and deadlift. The spreadsheet computes the rest.

Hope this helps,

Terry

P.S.: This is not at all original thinking. Many people have used a workout very similar to this to hit 500+ bench presses.

[tkdkid]

its ok, does anyone know workout without weights for chest that will help me get stronger in the area without getting bulky?

thanks

[Biker]

What do you consider bulky? Bodybuilder type bulky? Or just have larger pecs than you do now?

You can do various push-ups. Change your hand position, wider, closer, forward (towards your head), rearward (a little bit lower than your shoulders), hand rotation. Maybe use two chairs and lower your body more than you could otherwise. Do them with your feet up on a chair. Be creative.