The Most “Effective” Way to Build Your Chest (QUICKLY)

If you want to build your chest quickly then you need to use the most effective science based training techniques available to you to do that. In this video, I show you a live comparison between the way typical sets are performed in chest workouts vs the way that they would be performed during a workout for chest that is based on the concept of effective reps.

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Recent guests on Joe Rogan, such as Chris Distefano and Josh Brolin have been talking about the benefits of shorter rest periods and higher intensity repeated efforts. This is the basis of ER’s or effective reps.

The benefit of taking shorter rest lies in the following.

When you do a set to failure in the 10-12 rep range, the purpose of the initial repetitions (1 through 6 or so) are to simply get you to a point of muscular fatigue where the real benefits of the set can occur. The place in the set where the intensity becomes high enough to elicit a growth response in the muscle that you are actually trying to build.

When you take a typical rest of 2-3 minutes between sets however, you are giving your muscles a chance to more fully regenerate and recuperate to the point that you are once again able to do 10-12 repetitions. The question however is, why? If the point of those early reps is to set the stage for the growth producing reps – why not let shorter rest periods get you more quickly to those growth producing reps.

Limiting your rest instead to just 15-30 seconds between sets can do exactly that.

It is advised that the more experienced a lifter you are, the longer those rest times should be and the more of a beginner you are, the shorter they should be. This is due to the fact that the more experienced trainee has more of a capacity to take their sets to a true failure point. They have the ability to discern the right type of intensity required to go to and through a point of momentary muscle failure. The beginner on the other hand often times underestimates their capacity, allowing the shorter side of the shorter rest periods to be the equalizer that gets them back into those productive reps more quickly.

When it comes to the chest specifically this could look like this:

The hundred chest workout requires all out effort, but the results are nothing short of amazing if you follow the chest exercises and protocols shown here. As always a solid chest workout should consist of exercises for your upper chest, middle chest and lower chest.

Perform a set of the chest exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed.

You are still using the same load however, therefore your chest is still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps.

Here is how to construct the 100 chest workout with that in mind.

• DB Bench Press – Ignition Set then 20 Effective Reps as a Rest/Pause
• Cable Crossovers – Ignition Set then 20 Effective Reps as a Rest/Pause
• DB Thumbs Up Incline Bench Press – Ignition Set then 20 Effective Reps as a Rest/Pause
• Weighted Dips – Ignition Set then 10 Effective Reps as a Rest/Pause as a Pause Dip
• Omni Crossovers – Ignition Set then 15 Effective Reps as a Rest/Pause with each arm in high position

Optional: Static Hold Pushups x 20 reps using a 5 second isometric hold at the bottom of each rep (Rest/Pause)

All totaled, this will amount to 100 effective reps in this intense chest workout.

If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later chest exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.

This is just one example of how to apply science to your chest workouts. If you want to put science back in every workout you do, head to athleanx.com and get started right away on building a ripped, muscular, athletic body.

For more chest workout videos for the upper chest, lower chest and inner chest, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications.