Muscle Fitness Muscle_Fitness_February_2016 | Page 76

TRAIN ZANE’S WAY QUITE FRANKLY Get books, DVDs, and more at frankzane.com Older, Wiser 74 MUSCLE & FITNESS FEBRUARY 2016 / © work your pecs with the right exercises on a regular basis. This is the situation I’m in, and pec work has become a major part of my upper-body workout—all QUICK in defiance of developing TIP boobs. I’ve seen some of Once you’ve built a my contemporaries with good foundation with compound exercises like this condition, and it isn’t the bench, you can get a pretty. That’s not for me. lot more mileage out Here’s what I do. I’ve of isolation moves found a bunch of exercises like crossovers. I can do on machines that don’t hurt my shoulders: the pec deck, dip machine, and incline press on a machine or, more recently, barbell incline press. I’m training my pecs once a week, and it’s working because I’m keeping my body weight light. It would be even more produc- tive to work them twice a week, but with the archery I do, it’s enough for my shoulders and it’s effective. My first exercise is the incline press. A better way to isolate upper pecs is using dumbbells for the incline press holding a neutral grip. This permits lower stretching and really targets the pecs. Pec deck is next for me, and I have a good one that gets both my inner and outer pecs since I have it loaded with rubber bands, increasing tension at the end of the movement. It’s a V-1 machine, and it’s banded on its weight stack, making the use of really heavy weights unnecessary. It’s also easier on the joints and gives a better pump. On all these exercises I keep the reps in the six to 12 range, working up in weight As you age, ditching the bench press isn’t such and down in reps for three sets. If you don’t have access to a good a bad idea. BY FRANK ZANE, M.S. pec deck, then dumbbell flyes on a IT’S NOT ABOUT how much you as the skin. Any part of the body slight decline are best. It may be can bench as you get older. Yes, the that gets too big and then shrinks better than the pec deck if you do it bench press is good for building will leave loose skin in its wake. Not right, stretching deep down each rep. pec, delt, and triceps mass in the only that, but the skin itself changes Parallel dips on a dip machine are early stages of one’s development, with age. It literally becomes thinner, also great. This machine is pin- but its usefulness doesn’t last. And revealing all sorts of minor imper- loaded, giving great resistance as it’s actually a good idea not to get fections that you might have gotten the cable stretches. I do higher reps your pecs too big, especially the away with as a younger man. The here and might do 15, 12, 10 reps as lower pecs. Why? problem is obviously compounded I increase weight. With aging, muscles invariably by shrinking muscles. Try supersetting these or working shrink, and bigger muscle masses So what to do? Don’t strive for them as a circuit. You’ll keep great can shrink more, leaving behind massive pecs in the first place. What shape in your chest and never have tissues that do not shrink as much if you already did? Then you have to to worry about man boobs.