Besides meaty arms, the pectorals are probably the best of the "showy" body parts. Somewhere in time (oddly enough at the same time as the rise of Arnold Schwarzenegger), the chest became the ultimate sign of manhood. Thick pecs give a three dimensional look to the upper body, and a well-defined chest makes your torso look like an old Roman soldier's breastplate.
The following chest specialization program will focus on building not only that large "breastplate," but complete pecs. Remember that sheer size isn't enough; a muscle group must be developed in its entirety.
Let's take a look at this long-awaited program, shall we?
As we mentioned in the previous specialization articles, the non-targeted muscle groups (anything but pectorals in this program) are trained using a low volume of work: one or two exercises for three sets per muscle group is enough to avoid losing what you have and even gain some if you work hard enough on those 3-6 sets.
As with any specialization program, you'll see the biggest gains after you switch to a regular program, not during the specialization phase itself. Don't get me wrong, you'll get some growth during the phase, but most of the good stuff will happen once you reduce your chest training volume to a normal amount.
This is due to a rebound effect which will lead to a turbo-charged growth phase. For that reason, I suggest sticking to a specialization phase for no more than four weeks; more than that and you risk overtraining your chest and you won't get such a big rebound effect because your adaptive energy will be used to get you out of that localized overtraining state.
Happy chest building!
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