We’re going to build a huge chest by utilizing two old-school Joe Weider principles of pre-exhaustion and compound sets in this bodybuilding workout. I’m not really sure if compound sets are actually a principle or just a training technique but either way I know the combination of these two works like crazy to blow up your muscles…

A compound set just means you’re going to do one really long set of two different exercises back-to-back with no break in between. So you’ll do one set of something for 10 reps and then we’re going to follow that up immediately (without a break) by another exercise for 6-8 reps.

The pre exhaustion principle works like this…

So we’re going to be doing 2 exercises back to back for one compound set… the first exercise in a pre exhaustion compound set is always some type of isolation movement followed by a compound movement or a multi-joint movement.

Ok so let’s build a big chest with a pre exhaustion bodybuilding workout.

Here’s the bodybuilding workout I challenge you to try if you want to build a huge chest:

1st compound set

Incline dumbell flyes (10 reps) followed by incline bench press (6-8 reps)

2nd compound set

Flat dumbell flyes followed by Flat bench dumbell presses

3rd set (regular set)

Weighted dips (go heavy pussy!)

4th set

Cable flyes (so all the chicks at the gym can see your chest popping out of your damn shirt)

A couple of notes regarding this pre exhaustion compound set bodybuilding workout: Go heavy but don’t be stupid… your muscles will be severely weakened by the isolation movements at the beginning of your pre exhaust compound sets.

There you have it… build a rock hard chest with this bodybuilding workout.

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In my years as a personal trainer if there was one constant for damn near every bodybuilder I ever trained it was that they always worked out in the 6-10 rep range for every exercise in their repertoire.

Sound familiar?

If this is you and you’re in a rut listen up because making one simple change and switching to a high-rep bodybuilding workout will have your muscles more detailed then ever before and a few weeks your muscles will be twice as responsive to your beloved high-weight, low-rep workouts.

Here’s what you do and it’s pretty simple if you want better results from your current bodybuilding workout:

Do the same exercises you’re already doing only cut the weight and give it your best guesstimate as to what you’ll be able to do for 20 reps.

You’ll be doing 3-4 sets and you’ll be doing 20 reps per set.

Bodybuilding and more specifically packing on pounds of muscle is all about switching up the workouts that you attack your muscles with… this high-rep bodybuilding workout is good for 2-6 weeks and it’s a great change of pace workout. Use it when your current workout becomes stagnant and is no longer producing good pumps for you in the gym.

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1. First thing in the morning -You just fasted/slept for 8 hours and your muscles need the nutritional supplement protein. Consuming protein 1st thing in the morning will put a stop to any catabolic activity that may have started while you were sleeping.
2. Before your workout – Essentially this is to fuel your workout and to ensure your muscles don’t end up flat or out of gas during your workout.
3. After your workout – Flat out this is when your muscles will grow. After your workout, your muscles are like a sponge and will absorb any protein nutritional supplement to begin the rebuilding process. Don’t miss out on this golden opportunity!

Without a doubt the king of all nutritional supplement is protein. Protein is single handedly responsible for building the muscle you work so hard to terar down in the gym.

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Now you might be wondering what benefits cottage cheese might be able to pass on to a person looking to build muscle and here it is:

Cottage cheese is mostly comprised of casein protein which is ideal to consume right before you go to bed because it is a “slow-digesting” protein which will continue to feed your muscles through the night! Casein protein makes cottage cheese basically like a protein nutritional supplement that is slowly time released into your muscles throughout the night.

The nutritional supplement whey protein may be a better quality protein then casein but it is absorbed into your blood stream within an hour and then your muscles go starving!

Cottage cheese also contains about 6 grams of glutamine per 8 oz serving which may help increase your growth hormone levels making it a tremendous nutritional supplement.

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The 10 of 10’s Bodybuilding Workout

The bodybuilding workout is simple. Pick one exercise for the bodypart you plan on working out that day. Let’s say chest. Choosing the right exercise is critical… you want to choose an exercise that is a mass-builder and is also a multi-joint movement. So for chest the ideal exercise would be the bench press.

Using and choosing the right weight is also pretty important. You want to use about half of whatever weight you can normally bench for 8-10 solid reps. Yes I saild half.

If you’re a tough guy, you can use about 60-70% of what you can rep for 8 but be forewarned your chest will be numb and you may have trouble lifting your arms tomorrow after this bodybuilding workout!

Ok so here’s how it works:

First off you’ll need a stop watch.

Your goal is to complete 10 sets of 10 reps while only taking 60 seconds of rest between sets.

The first few sets will be easy…

But usually around the 5th set you’ll start  to cry like a little bitch…

That piercing sound of a little girl whining… that’s the sound of muscle growing.

Man up and finish your bodybuilding workout sissy. 10 sets. 10 reps.

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