Bodybuilding Get A Beggie Chest

07/08/2013
Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout
FREE GIFT!
A NY OR D ER OV ER
75
24/7 Customer Service 1-877-991-3411
Contact Us
Need Help? in:
View Cart
Discounts & Deals - Sign Up!
Search
Like
Whole Site
You, Npc Competitor Jen Aragon and 1,668,604 others like this.
Find A Plan
Home Main Programs
Store
Stretching
BodySpace
Exercises Cardio
Workouts
Muscle Groups
Nutrition
Supplementation
Gyms
Motivation
Forum
More...
Personal Trainers Research Tracking
Tips and Advice
Health Conditions
Age and Gender
Workouts
Muscle Groups
Chest
Pow erful Pecs: Fred Biggie Smalls Chest Workout
FREE
Customized Massive Online Track Your
Progress Community Content
JOIN NOW
Sign Up
Member Login
MUSCLE GROUPS Anatom y and Exercises Abdom inals Arm s Back Biceps Body Types Calves Chest USERNAME / EMAIL PASSWORD
Remember Me
Powerful Pecs: Fred Biggie Smalls Chest Workout

Every bodybuilder has a signature body part. Fred Smalls gives us the secrets to how he built his famous chest. Try his ''Biggie Chest'' workout! by Fred ''Biggie'' Smalls, IFBB Pro Bodybuilder
Log In
Forgot Login Info?
BodySpace Activity
pudbucket measured her forearms at 10 in. and measured 1 other body part. Oogs updated his weight from 201 Lbs. to 202.5 Lbs., a gain of 1.5 Lbs. in 5 days.
16
Tw eet
46
Like
EMAIL MORE
SHARE
Aug 05, 2013
www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining
1/12
07/08/2013
Forearm s Glutes Ham strings Lats Legs Neck Quadriceps Shoulders Traps Triceps
Whether you're a competitive bodybuilder or just starting out, your main goal is probably that complete physique. Yet all the greats have signature body parts. Ronnie Coleman was best known for his huge back, Dexter Jackson's secret weapon is his incredible midsection, and Branch Warren's nickname is Quadrasaurus. I could go on and on. The body part I am most known for is my chest. When other pros wish they had a chest similar to yours, you know you're doing something right. But I can promise you this: Rome wasn't built in a day and neither was my chest. It wasn't built with cable crossovers and machines, either. My pecs were built with barbells and dumbbells, high-volume workouts using heavy weights. Too often you see novice bodybuilders worrying about shaping exercises before they have built any muscle to shape. In order to build thick, dense, pecs, use the compound movements that place the most stress on the body part. If your quest is for a championship chest, follow my blueprint:
Angelvoice added a new profile photo.
View All
The "Biggie Smalls" Bigger Chest Workout ///

Perform this routine for three weeks and watch the results come. Your chest will be fuller, thicker, and stronger. Note: Rest for 60 seconds between sets .
Chest Workout
2/12
07/08/2013
Flat Barbell Bench Press
7 sets of 7 reps Many champions of the Golden Era considered the bench press their upper-body mainstay. I like to do 7 sets of 7 reps. Choose a weight 60 percent or so of your max and stick with that for all 7 sets. This will fatigue both your fast- and slowtwitch muscle fibers. But because of the short rest and lighter resistance, you won't place as much stress on the tendons and ligaments of the shoulder and increase your chances of injuries. You get the best of both worlds.
Incline Barbell Bench Press
4 sets of 6-8 reps
If you're like me, you don't just want to look strongyou want to be strong. That is why I like using a rep range of 6-8. After seven sets of flat bench, you shouldn't need much weight for inclines. Focus on contracting the pecs and the strength will come alongside those thick and dense muscles you're after.
Flat Dumbbell Bench Press
4 sets of 6-8 reps
By using dumbbells, we increase the range of motion and keep the muscle engaged for longer periods of time. The dumbbells also force each side of your body to work independently and together, which puts more demand on your muscles.
Weighted Dip
4 sets of 15 reps
To hit your pecs and get as much nutrient-rich blood into the muscles as possible, lean forward. This position will engage your pecs more than your triceps. To keep constant tension on the chest, don't lock out your arms at the top of the movement.
Low Cable Cross-Overs
4 sets of 15 reps
3/12
07/08/2013
This exercise is unique because your muscles are stressed for a full 30-40 seconds. Keeping your muscles under tension for so long ensures that you completely exhaust your ATP glycolic system. This will force your body to call on the lactic acid threshold system and create a greater release of growth hormone. Do these slowly so you can enjoy all the benefits this exercise has to offer.
Push-Ups
50 total reps
The goal is 50 reps and it doesn't matter how many sets it takesjust make sure you get 50 total before getting up. Try doing it in 3 or 4 sets.
Printable Page
PDF Document
REL ATED ARTICL ES
Clobber Your Chest! Training The Chest: What You Need To Know! Perfect Pecs In 5 Steps!
View All Chest Articles
4/12
07/08/2013
ABOUT THE AUTHOR
Contributing Writer
VIEW AUTHOR PAGE
Check out these awesome articles by some of the best writers in the industry.
View All Articles By This Author
RATE THIS ARTICLE

OVERALL RATING POOR
9 10
8.5
Out of 10 Excellent
6 Ratings
EX C EL L ENT
36 Comments
Showing 1 - 25 of 36 Comments
Previous 1 2 Next
Follow This Discussion by:
Email
COMMENT ON THIS ARTICLE

Add a comment
Log In to Comment
(5 characters minimum) notify me when users reply to my comment
5/12
07/08/2013
HealthyButhcher
Great..
Aug 5, 2013 6:27pm | report
Body Stats
ht: 5'10" wt: 187.6 lbs bf: 20.0%
Rep Power: 10
jcdesigndesk
Looks like a killer workout for hypertrophy
Body Stats
ht: 5'9" wt: 225 lbs bf: 18.0%
Rep Power: 10
Jerky769
That last 50 reps of push ups will be awesome...enjoy the negatives and explode. love those tear like feeling..
Aug 5, 2013 7:18pm | report Rep Power: 10
Body Stats
ht: 5'8" wt: 150 lbs bf: 13.0%
Busydad518
Great article, gonna start this immediately Article Rated: 10
Rep Power: 10 Aug 5, 2013 7:56pm | report
Body Stats
ht: 5'10" wt: 152 lbs
Busydad518
Great article, gonna start this immediately Article Rated: 10
Body Stats
ht: 5'10" wt: 152 lbs
6/12
07/08/2013
Pritam75
Good plan. Very effective and works great without fail for everyone.
Aug 6, 2013 2:35am | report Rep Power: 10
Body Stats
ht: 5'4" wt: 149.38 lbs bf: 18.2%
Williammm
gona try this one out
Aug 6, 2013 3:11am | report
Body Stats
ht: 5'10" wt: 169.4 lbs bf: 13.0%
Rep Power: 10
BL17
Seems like a lot of overkill with pointless exercises added like dumbbell flat bench as well as barbell flat bench? Why? If this works for the average joe, I well be very surprised. and 23 sets for chest!? Not including press up's? If you follow this routine, you'll be very sore but will it lead to growth? Probably not
Body Stats
ht: 5'6" wt: 163.6 lbs bf: 8.0%
Rep Power: 2218
RefreshingOJ
It's been scientifically shown that higher repetitions can increase hypertrophy, even with being completely natural. If you were to do this workout multiple times within a week, then one would need supplementation.
Rep Power: 10
Body Stats
wt: 145 lbs bf: 8.0%
Barbell and dumbell flat bench are very different exercises as well, I often include them on the same
7/12
07/08/2013
day, as do other professional lifters. Realistically, most lifters prefer dumbell over barbell because of the fact that it activates the muscle in a different way by allowing for a more natural movement, along with activating stabilizer muscles
ashdalton
The workout is pure overkill but he does make the point in the text of needing to build the muscle using compounds before you can shape it. So kudos for that!
Rep Power: 10 Aug 6, 2013 4:06am | report
Body Stats
ht: 6'0" wt: 155.32 lbs bf: 10.5%
redmond3
shape it? one cant shape your muscles, you can only make them grow bigger, or they can get smaller...its called genetics
Body Stats
ht: 5'9" wt: 165.6 lbs bf: 10.0%
konvict604
its not overkill in my opinion when done in cycles... i did 6-8 exercises per muscle group 2 muscle groups a day and noticed some good results. but ive cycled off it now and doin HIIT.i will go back on it and ill try this chest routine!
Body Stats
ht: 5'10" wt: 164 lbs bf: 12.0%
8/12
07/08/2013
KeltonP
I do 20-24 sets per body group including chest. My flat barbell and dumbbell press, and a form of flat fly (Machine Fly, Pec dec, dumbbell fly, cable fly or cable cross over) are staples of every chest day. And Ill mix it up alternating on upper and lower chest. Im going to try this one next monday.
Body Stats
ht: 5'7" wt: 144 lbs bf: 5.0%
Rep Power: 10
BL17
That's a lot man, I promise you'll get the same benefit from doing half the sets and half the exercises
Body Stats
ht: 5'6" wt: 163.6 lbs bf: 8.0%
ashdalton
I do warm up sets and 3 sets of 5 heavy bench press. Then dips. Ive seen more chest growth and definition then any isolation Ive done.
Body Stats
ht: 6'0" wt: 155.32 lbs bf: 10.5%
redmond3
def is overkill, if you have to do 20 sets for chest to get a good chest workout you simply dont know what you are doing
Body Stats
ht: 5'9" wt: 165.6 lbs bf: 10.0%
9/12
07/08/2013
georgeashraf94
im tryin this today 4 sure =)
Body Stats
ht: 5'10" wt: 179.3 lbs bf: 15.0%
Rep Power: 10
DevonEdgar
I don't see the point of doing flat barbell, incline barbell and flat dumbbell press. With 3 primary exercises you are going to have but a fraction of the strength plus there is still another 3 exercises to go although they are for shape. Seems like a little much to me.
Body Stats
ht: 5'10" wt: 170 lbs bf: 9.0%
Rep Power: 10
Marcozr1
its never to much...
Body Stats
ht: 5'6" wt: 165.4 lbs bf: 13.4%
Rep Power: 10
AlexHallYEAH
No need to follow this routine if you're natural. Too many sets.
Body Stats
ht: 6'3" wt: 180 lbs bf: 9.0%
Rep Power: 10
10/12
07/08/2013
redmond3
agreed
Body Stats
ht: 5'9" wt: 165.6 lbs bf: 10.0%
Rep Power: 36721
FemaleJack
Nice and simple. And I feel better knowing I'm not the only one who bench presses dumbbells.
Body Stats
ht: 5'3" wt: 131 lbs bf: 13.2%
Mudvayne24
I use dumbbells WAY more than I use barbell. Today was the first time I used a barbell in probably 3 months. Dumbbells are much more comfortable for my shoulders.
Body Stats
ht: 5'11" wt: 196 lbs
Mudvayne24
Did this today.... used 30-45 second rest intervals depending on what I was doing. The only difference was that I exchanged the dips for sets of dumbbell flies. It was super rough and a great change of pace from my usual. Definitely going to be feeling it tomorrow. Thanks!
Aug 6, 2013 11:52am | report
Body Stats
ht: 5'11" wt: 196 lbs
Rep Power: 10
11/12
07/08/2013
Mudvayne24
Oh... I made the pushups 1 giant set. I repped out 20, then rested for about 5-10 seconds, then pushed out as many as I could. Continued this until 50... was an awful end in a great way.
Body Stats
ht: 5'11" wt: 196 lbs
Showing 1 - 25 of 36 Comments
Previous
Next
F EATURED PRODUCT
ProMera Sports CON-CRET

Smaller Amounts for Superior Results!*
Learn More about ProMera Sports CONCRET!
Infor m a tion. Motiva tion. Supple m e nta tion.
Give Us Feedback: Report A Problem Site Feedback
Follow Us: Tw itter Facebook RSS Feeds
Bodybuilding.com New sletter Receive exciting features, new s & special offers from Bodybuilding.com
Enter your e-mail address
Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates 2013 BodyBuilding.com, LLC. All rights reserved. BodyBuilding.com sm and BodySpace are trademarks of BodyBuilding.com, LLC. Bodybuilding.com, 2026 S Silverstone Way, Meridian, ID 83642 USA - 1-877-991-3411
www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining 12/12

Bodybuilding Get A Beggie Chest

Hochgeladen von

Dokumentinformationen

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Bodybuilding Get A Beggie Chest

Hochgeladen von

Copyright:

Verfügbare Formate

07/08/2013

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

24/7 Customer Service 1-877-991-3411

Need Help? in:

Discounts & Deals - Sign Up!

Tips and Advice

Age and Gender

Pow erful Pecs: Fred Biggie Smalls Chest Workout

Powerful Pecs: Fred Biggie Smalls Chest Workout

Forgot Login Info?

Aug 05, 2013

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

Angelvoice added a new profile photo.

The "Biggie Smalls" Bigger Chest Workout ///

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

Flat Barbell Bench Press

4 sets of 6-8 reps

4 sets of 6-8 reps

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

REL ATED ARTICL ES

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

ABOUT THE AUTHOR

RATE THIS ARTICLE

Follow This Discussion by:

COMMENT ON THIS ARTICLE

(5 characters minimum) notify me when users reply to my comment

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

Rep Power: 2218

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

Rep Power: 36721

Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

ProMera Sports CON-CRET

Infor m a tion. Motiva tion. Supple m e nta tion.

Give Us Feedback: Report A Problem Site Feedback

Follow Us: Tw itter Facebook RSS Feeds

Das könnte Ihnen auch gefallen