Proven Principles For

Thick, Powerful Pecs

By Sean Nalewanyj
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About The Author
Sean Nalewanyj

Always looked down on as the "skinny kid" growing up, Sean

Nalewanyj has spent nearly the last decade of his life dedicating his
time and effort to researching and promoting the most effective
bodybuilding and fitness methods available. Through his highly
successful website, www.musclegaintruth.com, and his information-packed online
newsletter, Sean has helped thousands of everyday people from all over the world
build more muscle, gain strength, burn body fat and get into the best shape of their
lives.

Sean has written articles for dozens of the top bodybuilding websites across the
Internet and is recognized as an expert authority on the subject. In less than one year
of existence, his bodybuilding e-book, The Truth About Building Muscle,
established itself as the most popular muscle-building program available on the web
today (as ranked by clickbank.com). His program has received a highly positive
response and was even mentioned in a November issue of the New York Times.

He admits that achieving an impressive, muscular physique is no easy task, but

believes without a doubt that he can help anyone build the powerful, muscular body
they desire as long as they are willing to put forth the effort.

Visit Sean’s Website For More Details

(You can download the first 2 chapters of his e-book at no cost,

sign up for his free muscle-building email course and can also
read success stories from real-life users of his program!)
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Disclaimer

Before beginning any new exercise, nutrition or dietary supplement program you should
consult a physician first. The information presented herein is not meant to treat or prevent
any disease or to provide the reader with medical advice. If you are looking for specific
medical advice then you should obtain this information from a licensed health-care
practitioner.

This publication is intended for informational use only. Sean Nalewanyj and
www.MuscleGainTruth.com will not assume any liability or be held responsible for any form
of injury, personal loss or illness caused by the utilization of this information. The individual
results obtained from these methods will vary from person to person and we make no
guarantee as to the degree of results that you will personally achieve.

© 2007 - www.MuscleGainTruth.com - All Rights Reserved

 Introduction

Hey guys, it’s Sean Nalewanyj here and welcome to this special online muscle-
building lesson where I’m going to be teaching you exactly how to structure an
effective chest workout for maximum gains in both muscle size and strength.

I receive a ton of email every single day and one of the most common
questions that I’m asked is…

“How can I build a BIG chest?”

It’s no secret that almost every single lifter out there places their chest
development at the top on their list of priorities. The big problem is that the
vast majority of these lifters are approaching their chest workouts in an
ineffective and downright counterproductive manner by choosing the wrong
exercises, using the wrong rep ranges, performing too many sets and by not
executing their exercises in the proper fashion, and because of this they
severely limit the results that they obtain from their efforts.

The truth is that developing a round, thick set of pectorals is not rocket science
and after reading through this short lesson you’ll be surprised at just how
simple it really is.

So forget everything you thought you knew about chest training and let’s get
right down to business here…

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© 2007 Sean Nalewanyj - All Rights Reserved Page 5

 2 Main Ways To Stimulate The Chest

I’m going to start by outlining the 2 main ways to stimulate chest growth.

When it comes to stimulating the chest, we’re dealing with…

1) Pressing Movements

A pressing movement is where the arms are extended away from the upper
body in a pushing motion. Examples of pressing movements include…

- Flat Barbell Bench Press

- Incline Dumbbell Press
- Decline Barbell Press
- Wide-Grip Dips

2) Flye Movements

A flye movement is when the arms are bent and are drawn across the front of
the upper body in a hugging motion. Examples of flye movements are…

- Dumbbell Flyes
- Pec-Deck Flyes
- Cable Crossovers
- Machine Flyes.

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© 2007 Sean Nalewanyj - All Rights Reserved Page 6

 So Which Is Better: Presses or Flyes?

When it comes to training the chest for overall size and strength, pressing
movements are the KEY to success. They are the basic bread and butter of
solid chest development and cannot be replaced in their effectiveness.

What makes pressing movements so great?

Well…

- They will allow you to handle the greatest amount of total resistance
- They place the highest amount of stress on the entire chest region
- They are the most challenging to perform
- They stimulate the greatest amount of total muscle fiber
- They will produce the most dramatic overall anabolic effect on the body

Pressing movements should be given 100% focus in your chest routine.

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© 2007 Sean Nalewanyj - All Rights Reserved Page 7

 Are Flye Movements Necessary?

The simple answer is no.

Flye movements are just not a necessary part of an effective chest routine.

Flye movements are unnecessary because…

- They limit the amount of total muscle stimulation you can achieve
- They are less challenging to perform
- They promote a much smaller overall anabolic effect on the body

People tend to gravitate towards flye movements because these types of

exercises allow them to “feel it more in the muscle”. Flyes are an isolation
exercise and when performed intensely they seem to produce a more focused
effect on the chest muscles because of their isolated nature.

But what you have to realize is that muscle growth is much more than a simple
localized event that happens at the level of the muscle tissue itself.

Muscle growth also results as your entire body adapts as a whole to an

overall level of stress. Anabolic hormones such as testosterone and growth
hormone increase, and this results in an overall, total-body muscle growth
response.

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© 2007 Sean Nalewanyj - All Rights Reserved Page 8

 Even though flyes may feel like they’re hitting your chest really hard, the
isolated, unchallenging nature of these movements produce only a fraction of
the overall anabolic effect that heavy pressing movements will produce. For this
reason, flye movements are simply unnecessary and do not need to be included
in your routine.

Some people might argue with this, but what you need to realize is that
building muscle is all about efficiency.

It’s about stimulating your muscles to grow using the lowest number of sets
and exercises possible, and not a thing more. Flye movements will not
produce any significant chest growth, and if you add them into your routine
you’ll simply be placing additional, unnecessary stress on your shoulder joints
while simultaneously dragging your workout on for a longer period of time AND
eating further into your recovery time.

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© 2007 Sean Nalewanyj - All Rights Reserved Page 9

 Approved Chest Exercises

Given this information, here is my list of “approved” chest exercises. If you

don’t see an exercise listed here then you don’t need to perform it…

- Flat barbell bench press

- Incline barbell bench press
- Decline barbell bench press
- Flat dumbbell bench press
- Incline dumbbell bench press
- Decline dumbbell bench press
- Wide-grip dips

That’s it!

That’s all you need. These are the most effective chest exercises available and
will stimulate growth as efficiently as possible.

Let’s now talk about how to structure a proper chest workout using these
exercises…

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© 2007 Sean Nalewanyj - All Rights Reserved Page 10

 Frequency

For maximum gains in size and strength, you should only directly stimulate your
chest once per week.

After every high intensity chest workout you should allow a full week for your
body to recuperate and to rebuild. Anymore than this is counter-productive and
will lead to overtraining.

Sets

Most lifters in the gym perform way too many sets for their chest. They’re
caught up in the idea that “more is better” and usually perform something like
10, 12, 15 or more sets for the chest.

High intensity weight training is far more stressful to the body than most
people think, and stimulating your chest for growth really only requires a few
hard, focused sets.

I recommend that you perform anywhere from 5-7 sets TOTAL per workout for
your chest. As long as you train hard and with full focused effort, you should
not perform anymore than this. And remember, that’s total sets per
WORKOUT, not per exercise.

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© 2007 Sean Nalewanyj - All Rights Reserved Page 11

 Reps

In order to stimulate chest growth as effectively as possible I recommend

performing 5-7 reps for every set that you perform.

This means that the weight should be light enough to allow for 5 full reps
using proper form but heavy enough that you cannot complete more than 7
reps using proper form.

There’s no need to “pyramid” or mix up your rep ranges in order to “shock”

your muscles into new growth.

The goal is to logically and intelligently stimulate your chest to grow, and 5-7
reps is the best rep range to accomplish this.

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© 2007 Sean Nalewanyj - All Rights Reserved Page 12

 Exercise Selection

I recommend that you perform 3-4 chest exercises per workout and 1-2 sets
per exercise.

Try to include at least one barbell and one dumbbell pressing movement into
your routine, since each of these tools has its own unique advantages and this
way you can reap the benefits of both.

I would also suggest using various angles throughout your workout by mixing it
up between flat, incline and decline exercises in order to allow for full, complete
chest development.

* Wide grip dips are such a powerful chest movement that I’d recommend
including them in every workout.

Given all of this information, here are 3 sample chest routines that you can use
for yourself…

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© 2007 Sean Nalewanyj - All Rights Reserved Page 13

 Sample Chest Routines

Routine#1

Flat Barbell Bench Press - 2 sets of 5 to 7 reps

Incline Dumbbell Press - 2 sets of 5 to 7 reps
Wide-Grip Dips - 2 sets of 5 to 7 reps

Routine#2

Incline Dumbbell Press - 2 sets of 5 to 7 reps

Wide-Grip Dips - 2 sets of 5 to 7 reps
Decline Barbell Bench Press - 2 sets of 5 to 7 reps

Routine#3

Incline Barbell Bench Press - 2 sets of 5 to 7 reps

Wide-Grip Dips - 2 sets of 5 to 7 reps
Flat Dumbbell Press - 1 set of 5 to 7 reps
Decline Dumbbell Press - 1 set of 5 to 7 reps

Any of those routines will work just fine.

You should follow each individual workout for a period of 8 weeks, at which
point you should take a full week off from the gym.

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© 2007 Sean Nalewanyj - All Rights Reserved Page 14

 I’m going to close this lesson out with some tips on how to properly execute
these routines so that you can get the most bang for your buck possible…

Workout Details

• Make sure to perform all sets to concentric muscular failure, that is, to the
point where you cannot complete any additional reps using proper form
despite your best efforts.

• Write down the exercises, sets and reps that you perform for each
workout and then strive to improve upon those numbers each week by
either increasing the weight or by performing more reps.

• Rest as long as you need to in between sets so that you can perform each
individual set with full effort, strength and intensity.

• Always use a spotter for all of your barbell pressing movements as a

safety precaution.

• Make sure to perform all movements with a full range of motion, that is,
by lowering the weights all the way down to your chest and pressing
them up until your elbows are just short of locking out.

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© 2007 Sean Nalewanyj - All Rights Reserved Page 15

 That’s it!

That’s all you need to know in order to see the best chest gains of your life.
Forget about all of the crazy routines you see posted in the muscle magazines
and on message boards across the Internet. Most of those routines will do
nothing more than overtrain your body and hold you back from making the
gains you deserve.

Achieving maximum muscle growth is all about using an intelligent, logical

approach just like I’ve outlined here. Building the largest, roundest and
thickest set of pecs that you possibly can only requires a few hard, focused
sets of a few basic exercises.

I hope you learned some useful new tips for accelerating your chest
development, but I just want to mention that as much as you desire a
muscular, well-developed chest, I HIGHLY recommend that you do NOT give
your chest any special priority over your other muscle groups.

Most people in the gym tend to give special attention to their chest because it’s
a “showy” muscle and because the bench press has somehow become a
landmark for measuring your strength.

This is a BIG mistake!

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© 2007 Sean Nalewanyj - All Rights Reserved Page 16

 If you’re trying to develop an impressive, muscular physique, then you must
train every muscle group with equal focus and intensity. Not only does it look
ridiculous having a lop-sided, unsymmetrical body, but it can also throw your
joints out of whack and this can lead to serious injury.

That’s exactly why I created my Online Muscle-Building Video Lesson

Series. There are 6 videos in total, each dedicated to a specific muscle group.
You’ll learn in detail how to train your chest, back, arms, shoulders, legs
and abs to get the best results possible…

There’s so much conflicting and inaccurate muscle-building information

online these days, and these videos will help to clear up any confusion that you
may have and will teach how to train your body as efficiently and effectively
as possible.

You can instantly download these videos by visiting my main website using the
link below:

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© 2007 Sean Nalewanyj - All Rights Reserved Page 17

 If you visit my website today you’ll also have a chance to sign up for my
FREE 8-Part Muscle-Building Email Course and you can download the first 2
chapters of my best-selling e-book, The Truth About Building Muscle at no
cost.

Go ahead and visit my website right away, as these items may not be available
for free much longer. Don’t waste another moment in the gym until you know
exactly how to train to get the best results that you possibly can.

Click the link below to gain instant access to my website and learn everything
you need to know to build the powerful, muscular body you deserve…

Visit Sean’s Website

Here’s to your brand new physique,

Sean Nalewanyj

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© 2007 Sean Nalewanyj - All Rights Reserved Page 18