Beasto-Flo’s Beast-Builder Chest Workout
Building mass and strength requires hard work, and that’s exactly what the Beast-Builder Chest Workout requires. Combining 3 second negatives with volume training will increase mass and strength over time.
Will “Beasto-Flo” Roy wasn’t always the giant mass of muscle he is today. It took years of hard work and effort that continued well beyond his service in the Army. He now combines hardcore muscle building workouts with proper nutrition and supplementation to keep the mass piling on.
Below you’ll find one of his favorite mass building chest workouts. The first three sets involve 3-second negatives, meaning that you’ll lower the weight for 3 seconds prior to pressing up.
Negatives occur during the eccentric phase of the lift, where the muscle is lengthened under tension. Since you can lower more weight than you can lift during the concentric phase, you can encourage greater muscle fiber growth by overloading your muscles with heavier weight.
The negatives are followed by extremely high rep sets of dumbbell and cable exercise with very short rest periods. Make sure you supplement correctly before and after training, because this thing is a killer. That may be why the Workout Enhancer is Beasto-Flo’s favorite supplement.
|Incline Barbell Press||
4 sets 12-15 reps with 3 second negatives
|60 seconds rest between sets|
|Barbell Bench Press||3 sets 15-20 reps with 3 second negatives||2 minute rest between sets|
|Incline Dumbbell Press||5 sets 15-20 reps with 3 second negatives||30-60 second rest between sets|
Flat Dumbbell Press
|5 sets 15-20 reps||30-60 second rest between sets|
Incline Cable Flye
|7 sets 10-20 reps||30 seconds rest between sets|
|7 sets 15-20 reps||30 seconds rest between sets|
|3 sets 12 reps||30 seconds rest between sets|