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Killer Alpha Male Chest Workout With Powertec Workbench Olympic Bench
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Killer Alpha Male Chest Workout With Powertec Workbench Olympic Bench

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Everyone wants to develop a lean muscular physique. The quickest way to get there and stay there is via resistance training. So how do you develop your most impressive chest? [...]

Everyone wants to develop a lean muscular physique. The quickest way to get there and stay there is via resistance training. So how do you develop your most impressive chest? [...]

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  • 1. Everyone wants to develop a lean muscular physique. The quickest way to get thereand stay there is via resistance training. My favorite style of resistance training is oldschool weight training accompanied by the sound of clanging plates with heavy loads ona barbell. Do you know who trained/trains like that? Arnold, Zane, Reeves, Coleman,and Cutler are a few of the guys with that training mentality. What do you think of theirphysical development? These men have mastered the Alpha Male Physique.Though a well balanced physique is essential, nothing screams Alpha Male Physiquelike a HUGE MUSCULAR CHEST? Let’s look at Arnold…arguably the greatest chest ofall time. How did he get there? He trained with intensity. He trained with power. Hetrained with a goal in mind. He trained with real deal heavy weight. The result was achest that made history. As far as I’m concerned, if it’s good enough for Arnold it’s goodenough for all of us!There are many maximum lift milestones along the way of building your ultimate alphachest. Oftentimes 135 lbs, 225 lbs, 315 lbs, 405 lbs and even heavier weights arepopular goals that we aspire to conquer at one point or another during our trainingcareers. Others take more of a “pound for pound” approach to measure their success.Some people have the goal of benching their bodyweight, 1.5 times their body weight,or even twice their body weight. Most of the time when people talk about this, they aretalking about their Flat Barbell Bench Press One Rep Max. This is a great exercise anda good way to establish quantitative goals; but, don’t forget the ultimate goal. Theultimate goal is a great chest…not just moving a certain load on the bar (unless you area power lifter). The great chest you are going to create is a result of more than just thedevelopment that comes just from Flat Bench.So how do you develop your most impressive chest? You need to pack on lean massand slash excess fat. Like the greats, you must move serious weight and focus ontraining all areas of the chest. Often people do just flat bench and forget about thevariations to get well rounded results. To put on slabs of pectoral beef you must hit flat,incline and decline chest movements. Time and time again you will see chests that looklike ski slopes. There are two reasons for this. The first reason is simply excessadipose tissue. Extra fat on the chest it tends to collect at the lower portion of the pecarea. This creates the “slope effect.” To lose this one has to lose total body fat. Thesecond contributor to the “slope effect” chest is that the mid and lower portion of thepecs are somewhat developed; however, the upper portion is severely underdeveloped. This is a result of doing just flat bench and neglecting incline movements.You combat this and build your alpha chest by following a well designed chest trainingprogram that puts an appropriate emphasis on the upper chest, mid chest, and lowerchest. One way to ensure this is to start one out of two or two out of three chestworkouts with the emphasis on the upper portion of the chest. To place more emphasis
  • 2. on any particular muscle group simply start the workout with exercises that are specificto that area. Because you are fresh at the beginning of the workout the results for thatarea will often be greatest. I suppose by now you are looking for a killer Alpha MaleChest Workout? Well here you go!Sample WorkoutMonth OneIncline Barbell Bench Press: 3x 15-20 repsDecline Barbell Bench Press: 3×15-20 repsFlat Barbell Bench Press: 3×15-20 repsFeet on Bench Push-Ups: 2 sets of MAX reps (one minute rest between sets)
  • 3. Month TwoFlat Barbell Bench Press: 4×10-15 repsIncline Barbell Bench Press: 4×10-15 repsDecline Barbell Bench Press: 4×10-15 repsHands on Bench Push-Ups: 3 sets of MAX reps (one minute rest between sets)Month ThreeIncline Barbell Bench Press: 5×5-10 repsFlat Barbell Bench Press: 5×5-10 repsDecline Barbell Bench Press: 5×5-10 repsRegular Pushups: 4 sets of MAX reps (one minute rest between sets)
  • 4. Now you know what to do. How do you go about getting it done? You need the properequipment. There are many options out there; but, don’t be fooled by inferior products.Make sure to invest in a bench that can handle the weight you can do today and moreimportantly the weight you will be able to do tomorrow. Also chose a piece ofequipment that offers versatility while maintaining the integrity of each position. Oftencompanies cut corners and the functionality is sacrificed for increased versatility. Whenit comes to a piece of equipment that is both functional in all positions and versatilethere are few pieces that rival the Powertec WorkBench Olympic Bench.The Powertec WorkBench Olympic Bench offers multiple levels of Incline Presspositions. Decline and Flat bench placement are also possible on this innovative piece.What’s more is that this Workbench doubles as a Shoulder Press Rack as well. Evenmore versatility exists because of the dual sided racking station posts. You can usethem for holding the barbell elevated to shoulder height for squats. Or you can rack aloaded barbell at hip height for rows, or deadlifts from the opposite side of the bench.No matter how you look at it there are numerous options and no excuses when usingthis sturdy and versatile bench. I have been in this business for many years and can tellyou, “You will be hard pressed to find a better value dolor for results than you havefound here with the Powertec WorkBench Olympic Bench.”No more excuses! It’s time to make it happen. Get onto the Powertec WorkBenchOlympic Bench and Create YOUR Alpha Chest! Ian Lauer, CSCS www.ianlauer.com
  • 5. About the AuthorIan Lauer is an Actor, Fitness Model and a Certified Strength and ConditioningSpecialist via the NSCA (National Strength and Conditioning Association) as well asCertified Spencer Pilates Instructor through NESTA (National Exercise & SportsTrainers Association).Ian graduated from The College of Wooster with a degree in Chemistry with a minor inTheatre. After graduating, he acted professionally and performed in a number of stageproductions. He went to graduate school and earned a Master’s degree in Acting atWayne State University.Ian is now the Asst. Fitness Director of Cooking Me Skinny, a new national weight lossprogram launched fall of 2010, Team Powertec member, and a sponsored athlete ofTeam Sci-Fit.Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipmentbased out of Los Angeles. Powertec manufactures an entire list of strength equipmentfor both domestic and commercial use, from basic weight lifting to look good and livehealthier, to functional training development being used in improving athleticperformance. www.powertecfitness.com mag.powertecfitness.com forum.powertecfitness.com