Build a Great Chest Part II

How does it work?

Download the WatchFit app FREE from App Store or Google Play.

This programme uses complex sets to maximise motor unit recruitment. In essence the exercises are paired in such a way as to ‘trick’ your nervous system into innervating more motor units than would otherwise be possible.

This is called ‘synaptic facilitation’. This means is that after the heavy ‘feeder’ exercise that primes your nervous system, you perform a second, lighter but faster power exercise.

The second exercise will be much more productive as a result.

Perform the first exercise in each pairing with as heavy a weight as you can and then rest for 60 seconds. Perform the second exercise as explosively as possible! Make the most of your fired-up nervous system.

Remember that the aim of this workout is to generate maximum force and not maximum fatigue - don’t get to a point where you are grinding out reps slowly. This defeats the object of the workout. As soon as you feel you are beginning to slow down, complete the repetition you are on and stop.

When is this plan for?
Do this workout twice a week - ideally once every five days, for the next four weeks. Remember to warm up thoroughly and stretch afterwards.

Advice!
Be conservative with the weights you use for the first workout or two and only
increase the load when you are confident you are performing the exercises properly.