ajberg1225’s BodyBlog

My lifting partner and I like to do what you call "Run the Rack."  Meaning for example, if you are curling, you would start with 30’s and do 8 reps, immediately grab 25’s and do 8 reps with no rest.  Then 20’s 8 reps, 15’s and so on down to 5’s.  Then no weight.  It will still feel like you are still curling 30’s.

Why not change it a little and implement it with your chest.  But this time, don’t change the weight, only the angle of the bench.  If you have an adjustable bench, start off with lighter weight than normal (you will stay with the weight throughout this workout).

Set one: Flat bench, 8 reps, 90 sec rest
Set two: move bench up to next notch, very slight incline.  8 reps, 90 sec rest
Set three: Move bench to notch 3, 8 reps, 90 sec rest
Continue on to notch 4 and 5, then work back down to a flat bench (4,3,2,flat), doing 8 reps at each notch.  In all, you will have 9 sets with 72 reps.

Myself and my partner did this and the next day my entire chest, top to bottom was tight and sore.  IT WAS AWESOME!

Try for yourself and let me know

Try this if you will but I went from 15.75" to 16.25" in less than two weeks and 3 times lifting.  I also increased my protein intake up to 225 grams per day roughly (Whey, chicken, milk, cottage cheese, egg whites).  I like variety.

EZ curl 75 lbs.  I don’t change weight through out.

set one: 15 times.  2 minute rest.

set two: 15 times.  1 minute rest.

set three: 10 times.  30 second rest.

set four:  7 times.  20 second rest.

set five through twelve: 5 times. 15 second rest.

This workout I don’t do all the time, but it really gets your muscles tore and I wouldn’t recommend this to a beginner.  Sets 10,11,12 are where you get your growth.  Vary the weight to fit your level and go from there.