Mike Guerreiro

He developed the largest, most muscular chest that had even been seen, but still lost the Mr. Universe title to Frank Zane who was 60 pounds lighter because Zane had a more defined chest. One of the methods that Arnold used throughout his career was a double split routine where he would train twice per day for 6 days with a single rest day. Notice that he trained the chest 3 times per week, which could explain a lot about his size. While a lot of people focus on barbell bench presses, incline bench presses and decline bench presses, Arnold only did 2 of the 3.

In addition to adding volume to your routine, think about adding intensity with techniques such as drop sets, negative reps, forced reps and rest-pause training to set the pecs on fire and kick start your lower chest development. Adding advanced techniques to your lower chest training sends lower chest development past the edge. Forced reps require a partner, so these are not for everyone, but if you train with a partner (and you should), perform a set to failure and get your partner to help you lift the weight while trying to perform the negative by yourself. Everyone think that they need to flat bench presses, incline bench presses, flys, pullovers and decline bench presses and you are done the chest.

To perform a rack pull shrug, use a squat rack with the safety pins at knee height. I prefer the dumbbell shrug to the barbell shrug, but let’s face it. The aforementioned dumbbell shrugs are still tops for me, but that is not to say that I will not perform the barbell variation every chance I get. Whether you perform the face pull on a low pulley, a high pulley or a mid-level pulley, face pulls need to be a routine part of your trap training.

World Strongest Man athlete, and general beast of a man, Eddie Hall, smashed his world record of a 465kg deadlift that he set earlier that night at the World Deadlift Championships by becoming the first person in history to deadlift 500kg. Not all was happy though as Hall later revealed that he nearly died after completing the deadlift world record attempt. The Englishman competed in Saturday’s event and was not content when he set the world record of 465kg along with two others. He wanted to top this amazing feat and did, but he ended up passing out after the lift, ruptured a blood vessel in his head and suffered prolonged nose bleeds.