Jim Stoppani is a Dr who takes a highly scientific approach to his training. In this article we’re going to be taking a look at his 5-3-2 chest workout – a routine that’s designed to help you build more size and strength in your pecs that you’ve ever experienced before.
It’s low volume, high intensity training designed to efficiently and scientifically give you the kind of pushing power that you’ve perhaps only dreamed of until now. Sound good? Then read on.
But before you get started: remember that ‘heavy’ is a relative term. You don’t need to be lifting huge weights to build massive muscle – you just need to choose the right weight to provide your body with the necessary challenge.
This workout is designed to build intensity in a safe and powerful way and it doesn’t require huge weight to do that.
Without further ado, here is the workout…
Start with the bench press for five sets of five reps. You need to make sure you hit all five sets – this is where the intensity and the volume comes from, so make sure that you don’t bite off more than you can chew – you don’t need to be going to failure right from the start. On the way down, squeeze your lats to give yourself more stability so that the focus remains on the chest.
Incline Bench Press
Incline bench press is used for three sets of six to eight reps. This will hit the upper pectorals to create more definition and size where the pecs stick out through the collar of your t-shirts.
Dumbbell Bench Press
Dumbbell bench press again for three sets of six to eight will help you to hit the middle and lower pec areas while at the same time strengthening your supporting muscles in the shoulders. This will help you to bench press more with time.
Incline Dumbbell Flyes
Incline dumbbell flyes really hit the outer pec, while the incline will make sure that the focus is on the outer section. This is a good way to develop that separation and again should be used for three sets of six to eight.
To end with, Jim recommends hitting the abs. This will allow you to build more definition and power in your whole torso and it’s an excellent way to end a pec routine. The combination of pecs and abs goes perfectly together and if you want really great abs then you should be hitting them as often as possible. This core stability will also further help you increase power in your pushing movements.
Three sets to failure. Go fast and explosive with the movement.
Reverse crunch hits the lower abs more than the upper abs.
Finally, end with the oblique crunch to develop the strength around the mid-section needed for torque and additional detail.
And there you go. A fast, sensible and efficient way to push your strength in your chest and increase your bench press – without having to load up with huge weights.