Big Muscles Forever

This issue contains an insert for a great chest routine by former Mr. World Rick Wayne.

Rick’s chest routine: In this article written by Rick himself he explains that he has been using the following routine for the past five years. Accordong to Rick the exercises stay the same but he’ll change the training principles depending on the desired result.If he wants to increase chest size he will train at a slower pace. He will train in using normal sets, rest between sets and handle heavier weights. When seeking more mass he will use forced reps with help from a training partner. When training for chest bulk he will stick to three exercises. The bench press, the straight arm pullover and the incline barbell press. He will usually perform these three movements for six sets of eight reps (6 X 8). According to the article he will not do more than six sets. Rick also wrote that while on a bulk gaining program he will include lots of dairy products, meat and vegetables. He also consumes two cans of Weider’s Crash Weight Formula 7 between meals.

Rick’s Mr. World chest routine: In this section Rick wrote about retain chest size while cutting up and getting definition. His dietary changes included cutting out dairy products. He dropped the weight gaining Formula 7 and took one can of Super Protein 101 per day. He now took around 60 liver tablets per day. He also cut out gravies and salad dressing. Rick stressed that you don’t want to build a chest that looks like a woman’s. Build a champion chest: thick, wide and striated.

The following routine was used for two weeks by Rick. The exercises were performed in super-set fashion with as much weight as he could hand. However, getting a pump in the pec and deltoid was of primary importance. At this stage of his contest preparation he did six to 8 reps, didn’t count sets and instinctively knew how much weight he was handling

Rick defined super-sets as follows: Two exercises performed without resting until both of the movements are completed.

Even the warmups for this chest routine were performed in superset fashion. Four sets of chins and dips for as many reps as possible. The first super-set that Rick did involved the bench press and flye. Rick did eight to ten reps of each super-set exercise varying the angle of the flyes performed for 6 sets ( 6X8-10 super-sets). The second superset consisted of the straight arm pullover and incline dumbell press. The article said to do fifteen reps of the pullovers but the instructions with the picture said six to eight reps in super-set fashion (6 X 6-8 super-sets). Rick then did some high tension practice posing of the muscles worked. He then finished off with five sets of pulley crossovers. The last week before the contest he did the above routine in one giant non-stop set eight times per workout.