Bulking Meals: The Mad Scientist

Monster Mass: Build The Perfect Beast With This Maniacal Nutrition And Supplement Formula 


A lot of us have made mistakes in the process of gaining mass, even me, and while some of us have gotten results out of spite, not because what we did was optimal, some of us have just flat out tried everything and are still scratching our head in confusion.

I don't have a personal trainer / dietitian giving me instructions 24/7 on what or when to eat. Having a  personal trainer / dietitian definitely gives you the upper hand in achieving your goals in the shortest period ever. But take note, this is one of those journey in life that you have to embark on your own and you must learn how to make healthy choices, estimating portion size (unless you wanna bring a freaking weighing scale around) and creating that monster mass meal plan you always wanted.


The Mad Scientist 

Whether you take on these experiments piece by piece to build your personalized formula for growth or use the guidelines set out in the " Monster Mass Eight-Week Plan, " the changes will aid you in avoiding the horrors associated with working you ass off in the gym but bearing no fruits for it.

There's no 30% gym 70% diet if you truly want to step up your game. Remember this, it's always and forever 100% gym 100% diet.

Nutrition can either make or break you, and it's often the difference between living your bodybuilding dreams and watching those dreams turn to a nightmarish skin-and-bones reality. Like those monsters who lift heavy-ass weights in the gym, you, too can scare up additional muscle mass, but only if you're ready and willing to fight for it every step of the way.




Monster Mass Supplement Regimen




Growth of enormous proportions can be achieved solely with food alone, but you can make your journey easier with the help of supplements. The list below are some of my basics to help lay the foundation for extreme growth.









Protein Shakes

These provide one of the easiest ways to assist your muscle building program and undoubtedly the fundamental supplement in anyone's supplement regime. It can be challenging (and expensive) for you to get in all the protein you need from whole-food protein sources, especially you have classes and assignments that fucked up your eating schedule.

To supplement my whole-food intake, I will drink up to three protein shakes a day, pre- and postworkout and before bed are crucial times to reply on a protein-powder concoction.

Gaspari Myofusion (Chocolate)- Taste like shit !!
Dymatize Elite Whey (Chocolate)- Still manageable. Low in carbs.
BSN Syntha 6 (Vanilla Ice-cream)- Taste awesome ! But kinda high in carbs.


Dosage:
Down a protein shake 25g of whey protein before workout and then 50g of whey protein for your post-workout. Before bed ( around 30 mins to 1 hour ), use a product that has about 25g of casein protein.

Creatine Monohydrates

This supplement boasts numerous benefits for health, recovery and muscle building. When taken before workout, it helps to drive nutrients and fluids into your muscles, helping you to lift more weight or get some extra reps. Ultimately, this effect helps build more strength and muscle mass.

Note: I'm using Universal Creatine

Dosage:
Take 3-5g of creatine monohydrate before and after my workouts, for up to 10g per day. But if it's your first time taking, you should take around 15g daily for the first week and 10g for the consecutive weeks.

Glutamine

The most prevalent amino acid in the body, glutamine promotes a healthy immune system response for better recovery from training. It also enhances digestion and protects muscle mass from breaking down during intense lifting sessions, which is likely to occur when your body perceives a glutamine shortage.

Note: I'm using Universal Glutamine

Dosage:
Take 5g of glutamine first thing in the morning, before and after training, and before bed. Now, I don't usually take in the morning and before bed but Before and After training is very important, so don't forget !!

BCAA's

The branched-chain amino acids are Leucine, Isoleucine and Valine. These vital aminos not only specifically support muscle growth, but they also help maintain muscle mass during dieting phase.

Note: I'm consuming Dymatize BCAAs in capsule form. There's BCAAs in powder form but I just don't like it that way.

Dosage:
Take 3 capsules before breakfast, before and after workout, before bed. If you are taking the powder, take 5-10g of BCAAs at the period mentioned earlier.



Multivitamin/ Multimineral pack or pill

Think of these as insurance policies the demands of a bodybuilding lifestyle can cause shortage in specific vitamins or minerals. A good multi-vit will contain vitaminsC,D and E,as well as a range of vitamin Bs and other minerals

Note: I used to take GNC Mega Man in capsule form ( unavailable in Malaysia except in powder form ) during my bulking period. Currently, I'm using Vitalite Multivitamin.

Dosage:
Take a multivitamin once or twice a day with food, usually I will take it after breakfast. Look for brands that provide 100%of the daily value of C,D,E, most Bs, Zinc, Copper and Chromium.



Monster Mass Meal Plan 

Meal 1 (Breakfast):

• 1 cup of oatmeal with protein powder or 2-4 wholemeal bread with cheese
• 2 whole Omega-3 eggs with 6 white ( half /hard-boiled or scramble)
• 2-3 slices of Chicken ham

7 scramble eggs + protein oat meal

7 half-boiled eggs

7 eggs + wholemeal bread baked with cheese

Full-cream milk + baked beans with egg +wholemeal bread

Meal 2 (Snack):

• 2 ounces of nuts (your choice) 
• fresh fruits ( I usually take banana or apple, try to avoid high GI fruits ) 
• 25 g of whey protein

Meal 3 (Lunch): 

• chicken / fish / pork / beef 
• brown rice 
• vegetables ( stir-fried,salad or steamed vegetables)

2 rice with half chicken ( Nandos )

Purple cabbage + fish

Meal 4 (Preworkout):

• 25 g of whey protein
• 50g of Carbs ( approximately half Low GI and half High GI)
• Ham or any other protein sources, be creative !! (optional)

Baked sweet potato

Brocolli + Fish

Intraworkout:

• 3 spoons of manuka honey + half Lemon + Water ( drink it slowly 30 mins into your workout)

Meal 5 (Postworkout):

• 50 g of whey protein
• 50g of High GI carbs

I will eat 4 of these after my workouts :D

Meal 6 (Dinner):

• chicken / fish / pork / beef 
• brown rice 
• vegetables ( stir-fried,salad or steamed vegetables)

A lot of fish + vege

Fish + egg + minced pork + vege

Meal 7 (Supper):

• yogurt 
• 2 ounces of nuts ( it's almonds, cashew nuts for me )
• Keropok Keping ( no oil, just microwave it for 40-50 secs)- Optional 

Keropok Keping - TASTE AWESOME EVEN W/O OIL

Meal 8 (Bed): 

• 25g of casein protein shake

Mass Matters: 7 Pillars

Mass Factors: Seven Pillars Of Nutritional Wisdom To Gain                                         Mass And Strength.



We all know that to gain weight you have to eat, right ?

I have seen people trying to gain weight ( muscle ,not fluids and fats) but they are consuming calories either near to their BMR (Basal Metabolic Rate) or lower than it. And I can guarantee you that they wont achieve their goals any time soon.

There's one occasion in which I ordered a burger with extra meat and fries and my friend was like " I thought that you are on a diet and couldn't eat like those oily stuff. " I didn't respond to that.

The things is I never really diet except for the few months when I first started out my journey to build a physique that girls would set their hair on fire for.

So, Never Diet, But Eat According To Your Goals.

I'm not going to look down my nose at other alternatives approaches to size building, but in searching for a mass-yielding magic bullet, many bodybuilders forget the tried-and-true strategies that packed on muscles for decades. I refer to the core foundations of mass building as "Seven Pillars Of Nutritional Wisdom."

#1 Total Calories Intake Must Exceed Need 


In order to pack on some serious muscle mass, you must take in more calories then you you need each day. For example, if the total calories for your basal metabolic rate and daily activities are 2500 kcal, you must consume at least 2900-3000 kcal daily which is a surplus of around 400-500 kcal.

To meet that goal, use protein drinks to supplement your daily meals, especially when you are rushing for classes or assignments and you don't have time to sit down and enjoy a healthy lunch or even a mid afternoon snacks.

Note: You will not build muscle, though if you just solely load up on low-calorie protein drinks but don't take in enough total solid-food calories.

#2 Carbs Are Anabolic


You can eat plenty of protein everyday and still end up wanting for substantive gains in muscularity. This is due to the fact that you needs carbs to stimulate an anabolic ( growth enhancing ) environment by elevating insulin levels in your body, as insulin promotes increase in muscle mass and prevent breakdown of muscle tissues

Don't get me wrong here, you need insulin to create that anabolic state in your body but consuming 3 bowls of white rice at once will spike your insulin level so high that it has a reverse effect towards your testosterone level.

Note: On a daily basis, take in at least 2.5 g of carbs per pound of your body weight.

#3 Eat more Carbs Than Protein


My apologies to certain diet doctors or consultants who treat carbs like the plague, but any mass-building diet should encompass more carbohydrates than protein at least 2.5g of carbs and 1-1.5g of protein per pound of body weight.

If you decide to ignore this sage advice and experiment with a meal plan that's higher in protein than carbs, then expect to stay small. This is because you are not eating towards your goal which is to gain mass and strength.

Besides that, bombarding your body with endless intake of protein will trigger the breakdown of protein at a higher rate than the usage of protein to build those rock-solid muscles. Excess protein will be broken down by the liver through a process called Deamination and since you are feeding your body with so much protein, your body will adapt to the condition of having excess protein and it will break down those protein as efficient as possible.

Note: At least 2.5 g of carbs and 1-1.5g of protein depending on your physique.




#4 Fat Is Not All That


Dietary definitely has its place in the mass-building process, but do not embrace high-fat diats based on eschewing carbs in favour of loads of fat in the pursuit of Mass Gains.

1g of Carbs = 4 kcal
1g of Protein = 4 kcal
1g of Fats= 9 kcal

Dietary fats support the production of hormones such as testosterone and, to a lesser extent, Growth Hormone. It is important to consume mono or poly-unsaturated fats and not to totally cut it down from your diet. But that note that I'm asking you to embark on a high-fat diet because you will definitely gain fat due to a surplus of calories which is unnecessary for your body.

You should derive all the fat you need as a byproduct of eating whole eggs, red meat,salmon or peanut butter. ( Refer to my post on Essential Fats to know more about alternatives sources )

#5 Don't Expect To Stay Cut While Bulking Up


Lifters who hope to stay cut and ripped as they get bigger are in for a rude awakening. These misinformed muscle seekers tend to skimp on carbs and calories in favour of more protein in their diet.

If your current fitness goal is to gain mass and strength, you must have a surplus in your total daily calories intake because you body need these extra calories to build muscles. But to stay shredded, it's a totally different case because you need to be in total calories deficit to melt away those subcutaneous fat to look ripped as hell.

Be realistic. It's OK to lose some definition while you pack on some serious mass. The cuts will come when you tear it up later , whether in preparation for a contest or for looking good on the beach.






#6 Protein-To-Carb Ratio

Fix and ensure protein intake of at least 1-1.5g per pound of body weight and bump your carbs to 3g per pound of body weight. Experiment with this ratio for two weeks; if you don't see improvement in your physique, then increase your carb intake to 3.5g per pound of body weight.

Use 1g of protein and 3g of carbs per pound of body weight as your starting guideline and slowly increase the ratio if you are not getting noticeable results in one month time.

Remember to eat five or six meals daily and by that I meant solid food meals,and not just a protein shake. Supplements are supplement for a reason, because they are there just to supplement your main solid-food meals. Personally, I hate it when people mention that the only reason I'm able to get to this point because I consume protein shakes. Supplements are nothing if you failed your solid-meal plan.



#7 Don't Fear The Scale

To gain muscles, expect to gain weight. Shoot for adding to approximately 1 pound per week while in growth mode. If you gain more than that, the weight gained is most probably fluid or fat. But if you gain less than that, tweak your carb intake as described in Pillar #6.

If the scale is moving up as what you have planned, stay the course until you have all the mass you want and need.

Then sit back, enjoy your success in gaining those good quality mass, and prepare to dial in the cuts and conditioning that will put the icing on the cake of your body of work.

Understanding The Importance And Use Of Essential Fats

Understand The Need And Use Of Essential Fats

A variety of foods can provide the essential fatty acids that our body craves and need for optimal functioning. Knowledge is power. Essential fatty acids (EFAs) serve crucial functions in growth and development. EFAs are fatty acids that human must ingest because we can only obtain them through diet as our body cannot synthesis them.

Bodybuilders often have the mistaken belief that must take their diets to extreme to take their physique to extremes. So, the belief of eating fat = gaining fat resulted in the creation of zero-fat diet and it was thought to be the ideal way to rip up. When that was found to be unsuccessful, most bodybuilders learned that this extreme diet philosophies leads to success in creating their ideal physique.

Whether you want to reduce your bodyfat or increase muscle mass, the dietary fat strategy to pursue is somewhere in the extreme of zero- fat and high-fat, which is moderate intake of dietary fat. A moderate intake of fats can aid in building muscles and in most cases, trim you down. In general, the idea ratio of fats intake from your total calories is about 20% , emphasizing the healthy sources listed below.



#1 Whole Eggs

An undeniable bodybuilding 1st staple and still one of the best sources of protein to digest and a good provider of excellent amino acids. Both yolks and egg whites provide protein, but the whites are more easily digested. The yolk contains dietary fat, which slows digestion, providing a more sustained source of protein.

 A single york contains 6g of fat ( half is saturated), so eating 6-8 yorks daily would yield too much saturated fat. The solution is to reduce, not eliminate, moderation is the key.

For every 5-6 egg whites you eat, add one york, not excedding 3 daily. 6 whites and 1 york contains 24g of protein and 6g of fat.


#2 Salmon

Salmon is an excellent source of Omega-3 fatty acids. Benefits of Omega-3 fatty acids:

•  replace the lost of glutamine , thereby supporting the immune system and indirectly, growth. 
• fight muscle inflammation and lead to enhanced glycogen storage.
• retention of muscles during dieting phase.

6 ounces of salmon provide approximately 34 g of protein and 12 g of fat. The amount of fat seems a lot, but much of it are use for beneficial purposes. If your bodyfat increase, you might wanna increase your cardio rather then reducing healthy fats. 

#3 Red Meat

In the process of reducing calories intake, by omitting too much fat might compromise your testosterone levels. In simple terms, when you cut too much dietary fats, and especially when also cutting carbs or total calories intake, your testosterone level will significantly drop. When that occurs, you can bid farewell to your muscles.

Red meat contains conjugated linoleic acid ( CLA ), a special fat that :

• support testosterone levels 
• enable usage of fat stores as energy sources
• promote protein synthesis and muscles growth. 

6 ounces of lean cut of red meat provides 32 g of protein and 9-14 g of fat. Daily consumption of 2 portions of red meat for mass seekers and even dieters are recommended provided they do not consume more calories than their daily target. 

#4 Low- Fat Cheese

Many myths seem to surround dairy products as a definitive fattening food because of the mistaken notion of eating fat = gaining fat - and they're not true. Take note that fat can only be gained during surplus of calories not by eating fat while within your calories range.

Low-fat cheese contains :

• CLA 
• Anabolism-promoting peptides
• Calciums
• Calcitriol - aid in fat burning
• Other vitamins and minerals

Other Sources Of Essential Fats

Fish Options:

Salmon

Sardines

Anchovies ( Ikan Bilis )

Mackerel

Herring

Mullet

Trout

Tuna

Cod

Vegetable & Fruit Options:

Broccoli 

Spinach 

Seaweed

Chinese Cabbage

Cauliflower

Brussels Sprouts

Oil Options:

Coconut Oil 

Oilve Oil

Flax Seed Oil

Seafood Options:

Shrimp

Molluscs

Legumes Options:

Pinto

Kidney Beans

Seed And Nuts Options:

Flaxseeds

Pumpkin Seeds

Walnuts

Hazelnuts

Almonds

Cashews

The Bottom Line

The basics for muscles growth and keeping body fat within reason are controlling calories and proper provision of nutrients- and it is not totally eliminating one macro-nutrient. This is because Moderation is the key to building the ideal physique. 

If you want want to provide your body with all it needs to stay anabolic, while keeping the bodyfat in check, you should make certain you're taking in the proper balance of all the fatty foods you need. 

My Transformation

I personally think that my transformation both physically and mentally is one of the major leap of faith in my life. It was a decision I made 3 years ago and I never look back since then.

3-4 years old ( I don't remember :S )

Early Years Conflict 

When I was younger, "fitting in" was one of my major concern and being shy and antisocial doesn't serve any better. There's a point when I was willing to do anything just to fit in. When things was turning pretty 'ok' for me at one moment, I don't know for whatsoever reasons, depression kinda get the hang of me. It was nothing major tho. 

Then, I started to EAT a lot to make myself less depress because somehow at that moment food was able to temporarily heal my soul LOL. 

I used to consume like 2 large bowls or white rice with extra large portion of dishes and sometimes some desserts afterwards just to top it off. I can say that I was able to numb the feeling of being depress while doing so but I felt even more depressed after doing that. So, I stuffed anything that i could lay eyes on into my mouth. I was on a 'see-food diet'.

It was one of the lowest point in my life. 

Realization

When I was 16 y/o , I said to myself one night that enough is enough and I'm gonna take charge in my life by making decision and changes to improve myself. I started doing my own research and read long-ass articles on how to change my physique and the way I think.

 I wasn't really that over-weight in this picture because I did quite a lot of cardio to torch away the fats. My cardio sessions would be done in the dusk or late at night because I would imagine there's a freaking ghost holding a bloody butcher knife chasing after me. LOL well I guess everybody needs some motivation in the beginning :D

16 y/o

A few months into my training

Moments before the storm

End of 2011

I was quite satisfied with progress over a few months period. Finally, I was both physically and mentally at peace with myself and I felt so calm at that moment. Some call it the calm before the storm. The lull before the tsunami. The feeling of unease because something big was gonna hit very hard very soon.

A few weeks later, I severely damaged my cartilage under my knee-cap. My knee was swollen and I had no other choice but to undergo the surgery of replacing my damaged cartilage with an artificial one
.
 My physiotherapy sessions was gruesome. Every time I tried to contract my muscles, dark-red blood would rushed out of my knee. I had to learn how to walk all over again. I was thinking " Why on earth would God wanna restart my life with a more difficult level ?". 

Determination

A lot of Cardio Done Here, Too skinny LOL

I was determined not to ever give up on myself. I was down at my lowest point again but I bounced back up as soon as possible. I tried countless meal plan and workout routines posted in the internet, I was the subject to my own experimentation and it takes a lot faith to know that your effort is worth it.

Well, of course you can hire a personal trainer to help you reach your goal but one point in time, you must do some trial-and-error method on yourself to know what works for you and what don't.





Mistakes Made By Me As A Newbie

18 y/o

I thought that a low-carb or no carb diet
 (Atkins Diet) and a lot of cardio would get the fat off me. Of course it did, but along the way I lost all my muscles, or better worded the insignificant amount of muscle I had left.

I really had no idea about the calories in versus calories out versus whether I was even trying or not, let alone if my cardio was performed in the fat burning zone.

So, my biggest mistake were eating and training and not knowing when I should or why I was; basically
I had no accountability for my efforts. Well, ignorance on fire will take you to the body you never ever dreamed off but in order to build an ideal physique; that comes after education.









My workout

18 y/o ( Mid of 2012)

Monday - Chest 

• Incline Barbell Bench Press 4 x 8
• Flat Barbell Bench Press 4 x 8
• Cable / Dumbbell Flyes 3 x 10
• Decline Dumbbell Bench Press
• Dips 3 x drop set
• Push-ups - Failure

Tuesday - Biceps / Triceps

• Barbell Curls 4 x 8
• Triceps Dumbbell Extension 4 x 10
• Heavy Hammer Curls 5 x 6-7
• Close-grip Bench Press 4 x 8
• Cable Curls 3 x drop set



18 y/o ( End of 2012 )

• Skull Crusher 

Wednesday - Rest

Thursday- Legs

• Squats 5 x 7-8
• Lunges 3 x 10
• Leg Press 3 x 10
• Leg Curls 3 x drop set
• Leg Extension 3 x drop set

Friday- Rest

Saturday- Back / Traps

18 y/o ( End of 2012 )

• Deadlift 4 x 7-8
• Bent over Barbell Rows 3 x 8
• Seated Cable Rows 3 x 8
• Barbell Shrugs 4 x 8
• Wide Grip Pull Down 3 x 10
• Close Grip Pull Down 3 x 10

Saturday- Rest 

Sunday - Shoulder / Abs

• Military Press 4 x 8 
• Barbell Upright Rows 3 x 8
• Side Raises 3 x 10
• Weighted Leg Raises 4 x 10
• Standing Cable Crunches 3 x drop set

Gaining Mass and Strength 

I wasn't really satisfied with my strength. So, I decided to change my workout routine and slowly increase my calories intake by around 200 kcalories until I felt that my body have reached a stagnant growth then I will increase my calories intake again. 

My Workout:

Currently, my main focus is to gain mass and strength, I would normally do two compound exercises  (usually one Push and one Pull ) in one workout session. For example, Flat Bench Press ( Push exercise )    7 x 5 and Bent-over Barbell Rows ( Pull Exercise ) 6 x 5, and some isolation exercises if I still have the energy left to get some pump.

My Supplements 

• Whey Protein
• Casein Protein
• Pre-workout
• Glutamine
• Multi-vitamin

My Meal Plan

• Meal 1 - 8 eggs ( 2 yolks ) with multi-grain bread 
• Meal 2 - Protein Shake + Banana
• Meal 3 - Brown Rice + Meat + Vegetables
• Meal 4 - Pasta + Meat + Vegetables
• Meal 5 - Sweet Potato + Protein Shake
• Meal 6 - Brown Rice + Fish + Vegetables
• Meal 7 - Casein + Peanut Butter + Milk

Meat - Pork, Chicken, Beef, Mutton

Vegetables - Broccoli, Asparagus or anything else 

Picture Of My Back in 2012 (63 kg)

INTO

Picture Of My Back in 2013 (75 kg)

My Bodybuilding Principles 

• Work your muscles, not the weight.
• Embrace the pain of hard work or suffer the pain of defeat
• Haters are my Motivators 

How To Build A Massive Chest

How To Shock Your Chest To Infinity

Close your eyes and picture this: Your chest rises , clenching into a searing knot of muscle, popping your shirt buttons off one at a time.

How would it feel to have pecs that massive, brawny and powerful? Three words: Pretty Damn Good !

As you would realise, that kind of size and thickness isn't build without a lot of effort and knowledge. Even when clockwork consistency in the gym won't totally do the trick, as you can't keep using similar amount of intensity, reps and sets at your workout after workout and expect to see major difference in your physique.

Remember this: NO PAIN, NO GAIN. 

Exposed

1. "Primping the pump"

Why do it:
This method is done by training a muscles two days in a row and although it may sound extreme, which it does. So, you can only do this for a month, then step away from it for a few months. This method involve a high-rep sets in the first day to prompt the muscles to absorb more nutrients for a heavy workout session on the next day.

What to do:
Firstly, pick two consecutive days to train chest. On the first day, perform only single joint exercise, isolation exercise from at least 4 different angles with 25-30 reps. Do about 16 sets, without going to failure on each of them. So, choose weights that are able to serve your purpose.

The next day, after consuming abundance of carb and protein. Go as heavy as possible with strict form. Do 6-10 reps and train to failure on all the compound exercise.

2. Rest- Pause method

Why do it:
This rest-pause method basically enables you to pump more reps than you would normally be able to with a given weight in a given set.  For example, your 6-rep max on the bench press is 250 pounds. So, you are able to perform more reps in total by doing 2-3 reps per set, resting for a short period of time, doing 2-3 more and repeating this until you reach your desirable total reps (20 or more).

The benefit of this method is to perform more work and thus overload the muscle in an attempt to tear down those muscle fibres to stimulate more muscle growth.

What to do:
Choose a weight that's approximately your 5-6 RM. Do 2-3 reps at a time, rest for 20 seconds, repeat the movement, and go as high as 40 total reps.

3. Drop sets

Why do it:
With the rest-pause technique, you extend your set by giving yourself more rest period in between sets, but doing some fucking good hardcore drop sets, in which you don't rest at all is just what your pecs need to grow. This is because by overloading the pics with continuous sets will really shock your muscles.

What to do:
On the flat / incline bench presses, choose a weight that you are capable of doing it for 8 reps. Complete the set as usual, but instead of stopping, immediately go back tot he rack and take a pair of dumbbells that are 20 pounds lighter and rep those to failure. Proceed down the rack in 20 pounds increment, going to failure with each weight until you are literally using pussy-ass weight like 15-20 pounds.

Repeat this 2-3 times total as your last sets for compound exercise that day.

4. Partial Press

Why do it:
If you stop a set due to your inability to complete a full rep, you are not pushing your muscles to its true limit but if you continue with partial reps, you will know that you have taxed the muscles to its ultimate limit.

For chest, partial reps are great on smith machine presses or other chest press machine.

Since the triceps play a vital role in the upper part of the ROM (range of motion) when pressing, you often have to end the set when the triceps fail but not the chest. I have seen countless people in the gym doing bench press but they are not lowering the bar low enough to activate their pec muscle, hence they are either working their triceps (which i doubt) or their ego. So, lower the weight just before it lay contact with your body and decrease the weight if you are unable to do so.

By doing reps in the lower half or 3-quarters on your bench press ROM, your tricep are no longer the limiting factor and you can take your pecs to full fatigue.

What to do:
On the last set of the bench press, go to full ROM failure, then continue doing reps in the lower half to three-quarters of the ROM ( stop before full extension) until you can no longer in your will push the weight to the halfway point.

5. Welcome Additions

Why do it:
Shocking the pecs into growing can be as easy as adding some other additional exercise to the mix. There will come a point when you focus too much on the bench press (main exercise) that you neglected 4 important chest exercises.

What to do:

• One-Arm Machine Press
• One-Arm Dumbbell Flyes
• Barbell Pullover
• Clap Push-Up

6. Finishing With Push-up

Why do it:
Majority of the bodybuilders seem to take advantage of the one chest exercise we all started out doing push-ups mainly because you are able to bust out 30-50 reps without breaking a sweat with some decent chest strength.

But that won't be the case at the end of a brutal chest workout. You will fry all areas of your chest by finishing your workout of the day with some push-ups by pushing fatigue to the limit.

What to do:
As soon as you are done with your last exercise for chest. Find a flat bench, get into a push-up position with your feet on the bench and your hands on that floor. Pump out as many reps as possible to tear those upper pecs, then immediately drop your feet to the floor and go to failure on standard push-ups to torch those middle pecs. After that, put your hand on the bench and feet on the floor to blast those lower pecs.