Freddy Ortiz, aged 26 and 78
Bonus second version now here!
"For bulk, do nothing but squats and pullovers."
How often have you heard this?
Well, needless to say, in most cases it's true. Squats are the key exercise for gaining, and that no one will deny.
But what if your legs are already large enough for your frame and yet your chest is still too small? Let us suppose your rib box is large and spacious from all the leg work you've done while on a bulking routine, but still the muscles thereon are shallow. What to do? Which exercises to follow? How long a routine?
These answers, my friends, are what I am going to try and pass on to you here in this article. My chest, expanded, was 53.5" last month, so I guess I am well suited for giving you chest and back specialization tips.
I have always used the bench press in my training and also the bent over row. These two muscle-makers are simply great for giving you a massive upper body in a short, short time. If you do not perform these two movements, do so. If you do, then all is well.
For the upper pectorals and deltoids I would advise you to use the incline lateral, handling tremendously heavy weights over time. Work up to at least a pair of 100's! That's right, I said 100's!
Another great movement for the back, the trapezius in particular, is the power clean. Any champion weightlifter should be able to give you an example of trapezius size in direct relationship with the cleans and power cleans they perform.
This final movement I am about to mention has really given me tremendous results and I use it extensively. It is called the Straight-Arm Pushdown on Lat Machine. In this exercise I kneel in front of the machine with my two arms stretched straight above my head and with both hands touching together I can really take a deep breath and pull (or push, you might say) the handles down until they reach my thighs. All the while my arms are kept rigidly straight. After a few sets of 6-8 repetitions, my chest and back are pumped to the limit and I can then go on exercising other parts of my body.
While on this routine I would advise you to do very little work for the other body parts. Work just enough to let them coast by. Then when you are satisfied with the results this routine can give you, you can then follow a more complete program.
Remember to use low sets of 3 or 4, and low repetitions of 6 to 8. These five exercises, followed as I have outlined, will enable you to not only increase your size, but your shape and strength will improve too.
Bench press
Bent row
Incline Laterals
Clean, Power Clean
Straight-Arm Lat Pulldown
Enjoy Your Lifting!
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