Sound Pectoral Development

I. Popularity

If you asked most guys in the gym which routine was there favorite -- the most likely reply you'd here would be 'chest & bi's.' And the reaons for the popularity of this breakdown are two-fold. Bodybuilding is a one-man sport, that at times may include trainers and nutritionists, but at most it's all about either a single athlete's trek -- or a small group of like-minded athletes known to one another as 'workout buddies [this is different than mere spotters, which serve a key but temporary purpose and can be complete strangers to the athlete in question].

Bodybuilding is a highly competitive sport -- there is no walking off the court, there is no off-season - at least not for the most driven, disciplined gymrats in the game. Everything you eat (whether it's protein-rich or dripping in hydogenated fats) will be analyzed by the gymrate. You may see him eating a half dozen donuts and chugging down a quart of full fat chocolate milk... but I guarantee you for the rest of that day and many more to come, he will beat himself up emotionally for it. With every bite he knows he's doing something wrong and while his tastebuds may be in bliss, emotionally he's in hell.

Competition is the name of the beast -- especially in a dog-eat-dog capitalist society, where everyone is wanting overnight success and instant gratification. Guys (for the most part) like girls and when we're dealing with testosterone, we're dealing with lust of the highest and most volatile degree. There is an undeniable lust in every bodybuilder for women to desire him and an almost insatiable hunger for women and all things associated.

And what are the things women like most about built guys? Women are drawn to Chest and Arms -- the bigger, the more cut, and the more aesthetic (they may not say this, but they're thinking it) -- the better! So shocker... men want to have what women want to see, hold onto, and show off to their friends. It may look mildly ridiculous -- score yourself ripped, vascular guns with rockhard pecs and get a flannel button down shirts (ala 90's bodybuilding style), only button the bottom buttons, and walk around the mall or a grocery store (or anywhere women usually go) and everytime you smile at a woman, the reaction you'll receive will make you feel like a walking god.


II. Strategy

Hitting the pecs, like most other muscles, involves strategy. You want to have exercises that address your strength and hopefully enhance your abilities, but you don't want to get trapped in the numbers game, either. You also want to have movements that will both define the muscle group, as well as add contours, striations, and lines that will surely get you the recognition on off days that will keep you from growing depressed at not being able to be in the gym working set after set with your buddies.

The key exercise for mass and strength would be (from the most important to basic)

1. Incline Bench Presss
2. Flat Bench Press
3. Incline Dumbbell Press
4. Flat Dumbbell Press
5. Decline Bench Press

Interestingly, the most important chest exercise for mass and strength in your chest region is working the top portion of the muscle, addressed by incline movements. In terms of difficuluty, the incline is King for overall power and presentation. The most commonly used litmus test for gym-abilities by the overweight, out-of-shape mainstream is the flat bench. Chest training, while largely motivated by our want of female attention, is also a key make-or-break point of conversation between Alpha-Males -- and let's face it.. even the scholarly, fine wine drinkin, golf playing, father's son, Church going and flag saluting goody two shoes wants to be an ALPHA MALE whether in his outward appearance only - or - altogether.

Ever gone to shake someone's hand and their grip is weak or G*d forbid there palms are sweaty or they seem scared of you? That's kind of the vibe you're sending when asked what your bench is and you give a low poundage. Alpha Males are meatheads, "jocks", respond a low weight and in Arnold's worse German-English accent... you'll hear him in your head saying..."What are you some kind of a girly man?" LOL

Force Factor

 
A new product is on the scene, flooding popular websites with a strong ad-campaign that's got many gymrats talking. But what's all the hype all about? I'd seen the ads so many times that I honestly didn't even recall the name of the product, not until my friend Jake Hawkins brought it to my attention. The supplement in question is Force Factor - yet another NO boosting, overpriced, mass-marketed arginine hybrid.

At the moment, I'm holding a little green bottle of Nature's Bounty L-Arginine (500mg/ 50 caps) that I got from Meijer last night. I paid $5.79 for this bottle and thanks to a special promotion, I received a second bottle for free. What's shocking is that the main agent (over 93%!!!) in Force Factor is: ARGININE.

But Christian, their dose is much higher! Good point. This is because Nature's Bounty caters to regular adults and Force Factor caters to bodybuilders; however, we're still talking about $5.79 L-Arginine. So if you want a triple or quadruple dose, the mathematician in me says the price should double or triple, not jump soar TWELVE TIMES.

You figure, Nature's Bounty is selling their product at $5.79 and it's understood that they're making a profit -- we live in a capitalist society afterall -- no one's advocating we get supplements for free (though that'd be kinda nifty, lol). So what the f*ck are we paying $69.99 for in Force Factor? Well let's see their nutrition label for more...

"Advanced 3X Nitric Oxide Booster"     3,000mg"
Arginine AKG ---->
Arginine KIC ---->
Arginine Monohydrate -->

"Advanced Nutrient Delivery System 200mg"
Not impressed w/ anything here except Citruline and the amount is trace.

AKG does deliver better uptake, superior delivery;
KIC discussed only in conjunction with AKG -- poorly documented on its own.
Arginine Monohydrate - this seems like either a made-up term or the scientific name (not used in any arena contemporarily) for straight up L-Arginine.

So maybe Nature's Bounty isn't exotic enough for you or maybe you want to save even more money and still get a quality NO Booster that even includes Arginine AKG. Is that possible? In America? Do I have to shoplift? NO WAY, lol!


Body Fortress' NO Pump gives you your 3,000mg bodybuilder-serving of Arginine, it includes, Arginine AKG, it's a great company, and it costs you $9.94 at Meijer or Walmart. It also comes in a nice bottle and well-marketed box. I mean what the fuck does the bottle or box-design matter anyways? You'd think not at all, but people nowadays can be swayed by the silliest things.

Boxes and bottles aside, even the most learned gymrat can be thrown under the bus with some of the over-the-top marketing campaigns that we see online, but whatever you may have been told and whatever you may assume.... weighttraining/bodybuilding/powerlifting are blue collar sports. Whether you drove to the gym in an Audi or a Yugo, once inside it's all about the weight you move, the bonds formed through training, and everything else doesn't amount to jack shit. Oh yeah, and we don't like getting ripped off either lol

Annoying Romance, PDA @ the Gym!

You know... I can put up with just about anything during my workouts; I've been at dingy gyms (Gainesville Gym), I've been at high-end gyms (Gainesville Health & Fitness, Bally's at the Waterways), I've been at overpriced gyms (L.A. Fitness - North Miami Beach), and I've even been at gyms where the owner(s) is a real jerk (Lansing's New Life Fitness)... but one factor in the gym I just can't over: annoying couple.

I've actually stood back and just watched... when the guy leaves, I've seen male friends of mine merely greet the female half of the Iron Couple.. and within second the male-half rushes to the scene, as if to mark his territory ... the insecurity is blatant. And the scenario is equally disturbing when the female withdraws to touch-up her makeup and maybe to ... I don't know... work out?

Worse yet, some of these couples will kiss each other between sets... I mean is that really necessary? I have always believed that couples that engage in Pda's (public displays of affection) are probably very incompatible and miserable w/ each other -- but I digress.

There should be a gym for couples.. better yet... an island. LOL

The Finer Points

Everyone hits back, chest, shoulders, arms, and legs -- at least I hope they do! But there's bodyparts that sadly don't get the love in the gym, these include: forearms, abdominals, obliques, traps, hamstrings, and calves. For today, let's talk about the stubborn ole traps & calves, with an honorable mention for the old foremarms.

First and foremost... let's discuss building massive traps that will enhance the wide-effect most gymrats are hoping to achieve. There's no illusion when it comes to big traps -- your neck will virtually begin to disappear amidst a sea of muscle.