When Dymatize-sponsored lifter Mike Hildebrandt announces he’s come up with a new chest workout—this one filled with high-volume sets followed by dropsets and 3-second negatives—you might feel a trickle of warm fluid running down your leg. But this one-hour torching can’t possibly be that scary. That’s a smile and not a grimace on his face, right?
Rest assured Hildebrandt has made this workout with growth—not torture—in mind. All that extra work to really dig deep into the muscle, damage a bunch of tissue, and get ready for some serious growth is for your benefit, even if it doesn’t seem like it at the time.
To gain the full benefit of your gym time, push it with these exercises. That means getting a good stretch in at the eccentric end of each movement, as well as a good contraction at the other end. It means taking it slowly, using the negative to intensify the force on the muscle.
| Blow Up Your Chest Workout |
1. Dumbbell Bench Press – 4 sets, 10 reps (followed immediately by 1 dropset to failure at half the weight)
2. Smith Machine Incline Bench Press – 4 sets, 10 reps (followed immediately by 1 dropset to failure at half the weight)
3. Superset – 4 sets
Incline Cable Flye – 15 reps
Svend Press – Failure
4. Dumbbell Bench Press with Neutral Grip – 4 sets, 15 reps
5. Dip Machine – 4 sets, 12 reps (with 3-sec. negative)
6. Superset – 4 sets
Butterfly – 15 reps
Close-Hands Push-Up – Failure (place hands on medicine ball instead of floor)