On today’s episode of Live Lean TV, I’m sharing a chest day workout at the gym for mass and fat loss.
That’s right, it’s chest day.
This unique style of workout is called HMax lactic acid training.
Since you enjoyed this lactic acid leg workout, I thought I’d also take you into the gym and share the lactic acid chest day workout that I’ve been using during my current phase of training.
But before we hit the gym, make sure you first have the following essentials with you:
I’m just kidding, I really don’t do that last one 😳.
Get an incredible pump with this lactic acid chest day workout.
Here’s how this chest day workout at the gym for mass and fat loss is structured.
Today’s chest day workout at the gym for mass and fat loss is using the principles of lactic acid training.
If you’ve been training for a while using the standard:
You are missing out on all kinds of gains.
It’s time to get out of your comfort zone by shocking your body with a new training stimulus.
Yes, you can build muscle and burn fat with the right type of hormonal triggers in the body.
The goal in lactic acid training is to create enough lactic acid build up in the body via strategic exercise, rep range, and rest periods to create a surge of growth hormone.
Growth hormone is key to burning body fat and building muscle.
One of the best ways to accumulate a lot of lactic acid in the body is to perform giant sets.
A giant set is a group of exercises, in this case 4 exercises, completed back-to-back, with as little rest in between sets as possible.
The goal is not to set any personal bests regarding the load and weight.
Since this is a giant set, your loads will down.
The number of reps should dictate the weight you should select, so don’t go to crazy with the weight selection, especially if you are completing 4 giant sets.
The key is to select a weight that is challenging, while still allowing you to complete all the reps, with proper form.
The first two chest exercises will be completed for 6 reps.
The third chest exercise will be completed for 12 reps.
The final chest exercise will be completed for 20 reps.
The goal with lactic acid training is to keep the breaks to a minimum during the giant set.
The key to performing giant sets correctly is to set up a circuit station with all the weights ready to go so you can just move from one exercise to the next.
Since you only get a 10 second break between exercises within the chest giant set, you will have the lactic acid pumping through your body.
That’s exactly what you want to feel during this lactic acid chest workout.
Complete 2-4 giant sets.
If you’re a beginner, repeat it at least one more time, then progress it by completing more giant sets in the following weeks:
It’s important to always progressively get better with your workouts.
If you’re more advanced, complete up to a total of 4 giant sets.
Here’s how to do each exercise.
Click the links below for a step-by-step exercise demonstration.
Rest: 10 seconds
Rest: 10 seconds
Coaching cues: complete 6 reps following a slow and controlled tempo. Really focus on feeling the working muscle pumping with every push. After completing 6 reps, during your 10 second break, walk directly to the work station set up for the incline dumbbell fly
Rest: 10 seconds
Coaching cues: the next exercise is the incline dumbbell fly for 12 reps. One of the main keys that I like to focus on when completing the incline dumbbell fly is to think about driving my elbows together, at the top of the movement. When you’re coming up during the concentric lift, straighten your arms and try to pull your elbow joints together, as opposed to thinking about bringing the weights together. This will really fire up your pecs. Also make sure you are breathing and feeling the contraction and tension in the muscle for all 12 reps. Take a 10 second break, but don’t go anywhere. The final exercise in this chest giant set is the seated incline dumbbell clean and press.
Rest: 3 minutes
Coaching cues: the seated incline dumbbell clean and press exercise is new to most people, so don’t worry if you have never seen it before. While seated in an upright position, clean the dumbbells up to your shoulders, without kicking the dumbbells up with your knees like you would at the beginning of a seated dumbbell shoulder press. Then lean back on the incline bench, press the dumbbells up, then lower the dumbbells back to your knees as you lean forward to get back into the seated upright position.
Not only does this exercise give you a good chest workout, it also really hits your shoulders as you clean the dumbbells up. You’ll also feel a little bit of bicep work, as well as in your abs, since you’re completing a similar movement to a crunch, every time you sit upright. So make sure you are keeping your core tight, engaged, and strong throughout this movement. Complete 20 reps during this final burn.
Take a 3 minute break after completing the 20 reps.
All of that was just one giant set.
Repeat this chest giant set 1-3 times.
Enjoy the lactic acid burn and your new gains.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.