How to Get a Thick, Ripped Chest With Nasty Roadmap Veins Popping Out Everywhere

When standard bench presses, flyes and cross-overs don't get you the jacked pecs that you want...this method WILL.

 

Angiogenesis - The Creation of New Blood Vessels

 

The training method is one that I call "Angio Sets" (short for Angiogenesis Sets).

Angiogenesis Training is targeted to improving the blood supply to your muscles and connective tissue by literally creating new blood vessels. The greater the blood supply, the more nutrients and oxygen your muscles will get, the faster waste products can be removed from the muscles, the better they can perform and the more they can GROW.

If you have a hard time getting a pump in your chest, it will NEVER grow to the size you want it to. This training will fix that by improving the blood supply to your pecs.

This training is specifically designed to get you the thick, vein-popping pecs you want.

 

Angio Sets for Chest

 

This training protocol results in 4 to 6 minutes (or more) of near-continuous work and blood flow. It will literally HAMMER your pecs with blood, flooding it with nutrients and oxygen, setting the stage for extreme growth and vascularity.

We're going to be alternating between two exercises using two VERY different loads. This is going to allow you to work continuously for relatively long periods by targeting completely different muscle fibers types, motor units and energy systems.

It's essentially a "giant set" of two repeating exercises, alternating light and heavy, for 4-6 rounds through, done without rest.

You will use ONE exercise with two sets of weights...one light weight that you'll do for very high reps (I'm using 25 lb dumbbells) and one heavy weight that you'll do for low reps (I'm using 75 lb dumbbells). This weight should be about 2-3 times as heavy...we'll be doing 2 rep sets with it.

 

How to Perform an Angio Set

 

• Once you've got your weights set up and ready to go, perform as many reps as you can with the light exercise (dumbbell bench press in the example below). You want to be sure you're using a light enough weight that you can get at least 30-50 or more reps on this first set.
  
  
• Perform reps until lactate accumulation slows you down. DO NOT push to the limit here...the idea on this first set is not to push to failure but to push until it starts getting hard to move the weight due to the drop in pH from lactate accumulation.

 

 

• In other words, we're pushing CLOSE to the limit but not right up to it...yet....
  
  
• We want to achieve this because lactate accumulation means you're in a hypoxic (oxygen poor) state...which is another BIG stimulus for the body to create new blood vessels.
  
  
• Set down the weight then immediately do 2 reps of the heavy exercise to activate the Type 2 fibers. And when I say immediately, I mean IMMEDIATELY. This is not rest.
  
  
• The only rest you get is the time it takes to set down one weight and get started with the other. Working with a heavier load will suck up even MORE oxygen from your bloodstream, further increasing the hypoxic state you're in.

 

Now, in addition to the other effects, working with the much heavier load like this also increases your blood pressure during the lift. This is good because one of the keys to forging new pathways for blood to flow is to FORCE the small blood vessels to rupture.

By filling the muscles up with massive amounts of blood then putting MUCH heavier loads on the body, that jump in blood pressure will (in theory...I don't have research backing this up, just logic) help enhance the rupturing process for creating new blood vessels.

When you do these two rep sets, focus on performing a STRONG contraction of the target muscle. Really squeeze it for all it's worth. We want to increase the blood pressure within that muscle as much as possible. It should be a hard contraction...literally to the point of being painful.

Here's what a step-by-step rundown will look like...NO rest in between steps...

 

Step 1 - 30-50 reps of light dumbbell bench press
Step 2 - 2 reps of heavy dumbbell bench press
Step 3 - 15 reps of light bench press (reduced reps due to fatigue)
Step 4 - 2 reps of heavy dumbbell bench press
Step 5 - 10 reps of light bench press
Step 6 - 2 reps of heavy dumbbell bench press
Step 7 - 5 reps of light bench press
Step 8 - 2 reps of heavy dumbbell bench press
Step 9 - 2 reps of light bench press
Step 10 - 2 reps of heavy dumbbell bench press
Step 11 - 1 rep of light bench press (yes, you may get to the point where you can do more reps with the heavy weight than you can with the light weight, due to specific fiber type and motor unit fatigue).
Step 12 - 2 reps of heavy dumbbell bench press
Done

 

That's ONE Angio Set. Then you'll rest 3 minutes and do it one more time (2 Angio Sets is all you need).