Table Of Content

magazine BUILD A BIG CHEST IN JUST 8 WEEKS 3PART OFA3?PART SERIES + + + GET A STRONG, GROW BROAD FOR BEGINNERS HARD CHEST SHOULDERS AND EXPERTS . Allyouneed . Themostadvancedall-in-onemassgainsolution 13 90g 10g 14 0 2 LLP Nutrition PDRAOILTYEDINOPSEER CRCERAETAATCIONREETM INBGIOR-EADCIETNIVTES X M SCI- © @SCIMX SCI-MX sci-mx.co.uk magazine BUILD A BIG CHEST byJoeWarner ArtEditorFanniWilliams ChiefSubEditorJoWilliams ArtDirectorDonovanWalker PhotographyTomMiles,Shutterstock ModelRichardScrivener@WAthletic CovermodelDavidGodfrey IllustrationsSuddenImpact WiththankstoUltimatePerformance(upfitness.co.uk) GroupPublisherRussellBlackman The‘MagBook’brandisatrademarkofDennisPublishingLtd, GroupManagingDirectorIanWestwood 30ClevelandStreet,LondonW1T4JD. InternationalBusinessDevelopment CompanyregisteredinEngland. DirectorDharmeshMistry Allmaterial©DennisPublishingLtd,licensedbyFelden2013, DigitalProductionManagerNickyBaker OperationsDirectorRobinRyan andmaynotbereproducedinwholeorpartwithoutthe ManagingDirectorofAdvertising consentofthepublishers.PrintedinChina. JulianLloyd-Evans NewstradeDirectorDavidBarker BUILDABIGCHESTISBN1-78106-173-4 ManagingDirectorofEnterprise TolicensethisproductpleasecontactNicoleAdamson MartinBelson +44(0)[email protected] ChiefOperatingOfficer/ ChiefFinancialOfficerBrettReynolds GroupFinanceDirectorIanLeggett Advertising ChiefExecutiveOfficerJamesTye [email protected] ChairmanFelixDennis [email protected] WhileeverycarewastakenduringtheproductionofthisMagBook,thepublisherscannotbeheldresponsibleforthe accuracyoftheinformationoranyconsequencearisingfromit.DennisPublishingtakesnoresponsibilityforthecompanies advertisinginthisMagBook.ThepaperusedwithinthisMagBookisproducedfromsustainablefibre,manufacturedbymills withavalidchainofcustody. Thehealthandfitnessinformationpresentedinthisbookisaneducationalresourceandisnotintended asasubstituteformedicaladvice.Consultyourdoctororhealthcareprofessionalbeforeperformingany oftheexercisesdescribedinthisbookoranyotherexerciseprogramme,particularlyiiiffffyyyyoooouuuuuuaaaarrrreeeepppprrrreeeeeggggnnnaaaaannnnnttt,,, orifyouareelderlyorhavechronicorrecurringmedicalconditions.Donotattempt anyoftheexerciseswhileundertheinfluenceofalcoholordrugs.Discontinueany exercisethatcausesyoupainorseverediscomfortandconsultamedicalexpert. Neithertheauthoroftheinformationnortheproducernordistributorsofsuch informationmakeanywarrantyofanykindinregardtothecontentoftheinformation presentedinthisbook. TosubscribetoMen’sFitnessmagazine, call08448440081orgotomensfitness.co.uk FOCUS PRODUCTS IT’S ALL IN THE NUMBERS MUSCLEBOMB® MuscleBomb®providesapre workoutsolutioncontaining 1,500mgofL-carnitine,750mgof taurineand250mgofcaffeine. £1.80 (500mlbottle) @www.reflex-nutrition.com NEXGEN® Nexgen®hasbeenformulatedfor thoseundertakingintenseand regulartrainingorexercise.We believethatitrepresentsthenext generationofmultivitamin. £9.59 (60capsules) @www.reflex-nutrition.com GrowthMatrixcontainsfastdigesting Tocomplementthehydrolysedwhey, glucosepolymerswhicharethepreferred GrowthMatrixalsobenefitsfromthe sourceofcarbohydratetoreplenish inclusionof7,000mgoffreeform glycogenaftertraining. L-leucine.Eachservingcontains 5,000mgofpeptidebondedglutamine Italsoexclusivelycontainsenzyme and2,500mgofCreapure®creatine treatedhydrolysedwheyproteintobreak monohydrate.Withthesehighquality, theproteindownintosmallerpeptides highdoseingredients,thetasteofGrowth andaminoacids.Thebenefitisthatyour Matrixisverysubjective,howeverweare bodycanabsorbpeptidesmuchfaster confidenttheformulationneedsano NEXGEN®PRO thanwholeproteins,meaningGrowth compromiseapproach. Matrixstartstheprocessofrecovery Verysimilaringredientprofileto almostimmediately. Nexgen®,thisproductcontains greaterdosagesofvirtuallyall ofthekeyingredients. £47.99(1.89kg bottle) £18.39 (90capsules) @www.reflex-nutrition.com @www.reflex-nutrition.com 2 01 2 n o pi m a h C d rl o W el d o M s s e n t Fi O R P F F B W d r o f f a t S n u a h S ReflexNutritionLtd @ReflexNutrition www.reflex-nutrition.com BUILD A BIG CHEST CONTENTS INTRODUCTION EIGHTOWEEKPROGRAMME Aboutthebook 10 Weeks1-2 Workouttables 108 Workoutstructure 14 Introduction 44 Exercises 112 Knowyourmuscles 16 Workouttables 48 Finishingtouches 124 Chestintroduction 18 Exercises 52 Chestindetail 20 Weeks3-4 NUTRITION Howmusclesgrow 22 Introduction 64 Introduction 128 Muscleactions 24 Workouttables 68 Sevenfoodrules 130 Gettingstarted 26 Exercises 72 Carbohydrates 134 Workoutchecklist 28 Weeks5-6 Mealplan 136 Trackingyourprogress 30 Introduction 84 Workoutvariables 32 Workouttables 88 SUPPLEMENTS Warm-up 36 Exercises 92 Q&A 140 Glossary 38 Weeks7-8 Musclebuilders 142 Q&A 40 Introduction 104 Healthboosters 144 INTRODUCTION BUILDABIGCHEST ABOUT THE BOOK Buildabroader,strongerchestinjusteightweeks I fyouwouldliketobetheproud extensivenutritionsectionlooking ownerofimpressivepecsinjust atthefoodrulesyoushould eightweeks,thisisthebookfor sticktoandprovidesameal you.Itcontainsaworkoutprogramme plantofollow.Thereisalsoa designedtorapidlyimprovethesizeand comprehensiveguidetosports strengthofyourchest,whilealsobuilding nutritionsupplements,highlighting biggerandstrongerarms,shoulders, whichonesyoushouldtakeand backandlegs,andburningfattoreveal whentobestcomplementyour theresultsofallyourhardwork. traininganddietprogrammeand Trainingyourbackwillmakeyourchest deliverbetterresultsfaster. stronger,trainingyourarmsandshoulders willresultinadesirableV-shapetorso, SERIESGAIN andtrainingyourlegsreleasesgrowth Ifonceyou’vebuiltabigger hormone,whichpromotesthebuilding chestyou’dliketoconcentrate ofnewleanmusclemassandinstructs onimprovingyourarmsor yourbodytoburnfat.Sonotonlywill perfectingyoursix-pack,the youhaveanamazingchestafterjust firsttwopartsofthisMen’s eightweeks,butyou’llhavenewlean FitnessMagBookseries,Build musclemasseverywhereelsetoo. BigArmsandBuildRock- Anysuccessfulbody-composition HardAbs,areoutnow. changesarejustasmuchaboutwhat youdointhekitchenasinthegym, JoeWarner whichiswhythisbookalsohasan Editor ABOUTTHEAUTHOR JoeWarner journalistintothe isajournalist covermodeloftheSeptember andauthor 2012issueofMen’sFitness specialisingin magazine.Hehasalsowritten healthandfitness.He’stheco- theTotalTrainingGuide–which authorof12-WeekBodyPlan,the containseveryexerciseyou’ll amazon.co.ukbest-sellingbook everneedtobuildmuscleand detailingtheworkoutsanddiethe burnfat –andtheUltimateGuide followedtotransformhisphysique toFatLoss.AlltheseMagBooks fromthatofanout-of-shape areavailablefromamazon.co.uk. 10/BUILDABIGCHEST