Chest Transformation and Workout Guide

Introduction

• Personal transformation from having pectus excavatum (inward chest) to developing a strong chest over three years.
• Purpose: Share exercises, workout split, and tips for chest growth.

Workout Split

• 6-Day Gym Routine:
  • Day 1: Chest, shoulders, and biceps.
  • Day 2: Legs and abs.
  • Day 3: Back and triceps.
  • Day 4: Rest, then repeat.
• Reason for pairing chest with biceps:
  • Maximizes chest intensity without tired triceps.
  • Achieves better focus and heavier lifts on chest.
  • Aesthetic pump in chest and biceps.

Chest Exercise Strategy

• Target all three parts of the chest:
  • Upper Chest (Clavicular Head): For lifted, fuller look.
  • Middle Chest (Sternal Head): Adds thickness and mass.
  • Lower Chest (Abdominal Head): Defines and squares off the chest.
• Upper Chest:
  • Incline Machine Chest Press
    • Use machines for controlled movement and isolation.
    • Align handles with upper chest to avoid using lower chest or front delts.
    • Alternatives: Incline Dumbbell Press, Smith Machine Incline Press.
  • Low to High Cable Flies
    • Adds volume and provides a quick pump.
    • Aim for 12-15 reps for a burn.
• Middle Chest:
  • Flat Machine Chest Press
    • Align handles with middle chest.
    • Alternatives: Flat Dumbbell Press, Smith Machine Flat Press.
  • Seated Machine Cable Flies
    • Perfect for deep contraction.
    • Visualize hugging a tree for proper form.
    • Alternatives: Pec Dec Machine, Dumbbell Flies.
• Lower Chest:
  • Weighted Dips
    • Lean forward to target lower chest.
    • Use body weight or add weights as needed.
  • Cable High to Low Flies
    • Keep slight bend in elbows for correct form.
    • Aim for 12-15 reps for muscle tension.

Tips for Chest Growth

1. Feel the Contraction:
   • Use lighter weights to focus on muscle movement.
2. Emphasize the Stretch:
   • Pause at stretch points for 1-2 seconds.
3. Incorporate Machines:
   • Machines enable better contraction and isolation.
4. Progressive Overload:
   • Ensure workouts become progressively challenging.
   • Track workouts for consistent progression.

Recovery and Nutrition

• Recovery:
  • 6-9 hours of quality sleep.
  • Eat in a caloric surplus.
  • 1 gram of protein per pound of body weight.
• Supplements:
  • Creatine: For strength and muscle growth.
  • Turk Max from HLT Subs:
    • True authentic turkesterone.
    • Enhances muscle building and recovery.
    • Money-back guarantee and discount code available.

Conclusion

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