MASSIVE PECS AND ROUND DELTS

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 MASSIVE PECS AND ROUND DELTS

Learn the keys to optimize every

minute of your workout to build a big
chest and round delts in a fraction of the
time while eliminating shoulder and
elbow pain for good.

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 MASSIVE PECS AND ROUND DELTS

THE KEYS TO
BIG PECS:
Ever wonder why two people can do
a bench press and one will get huge
pecs, while the other only gets sore
shoulders?

IS IT THEIR “GENETICS”?
Of course it is. But when it comes to building
muscle, genetics doesn’t mean what most
people think it does. It’s not about one person
being able to build muscle and the other not
being able.

I believe if you can build one muscle, you can

build them all. You just haven’t learned how to
put tension through that muscle yet.

Genetics, with respect to muscle building

seems to be most impacted by someones
proportions, their ability to execute a skill and
therefore... their ability to place tension directly
into a single muscle.

So, that’s what we focus on. Teaching you

how to set up an exercise for YOUR body to
direct maximum tension through a muscle.
Not simply mindlessly lifting weight. Teaching
you the keys to maximizing tension, and avoid
the common mistakes that rob you of all the
progress (which I’ll tell you all about in a minute)

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Here’s the thing:

Muscle Building
is simple.
Once you learn what to focus on,
it really is simple.
It’s complicated by people that don’t know what they’re doing
posing as experts and by the fact that people mindlessly follow
people that look great assuming that has anything to do with
understanding how to get others results.

Like you, I’ve struggle with building muscle. That may sound silly
coming from a man that once weighed 300lbs at less than 6%
body fat, but because my goal was much larger than most
people, I had to learn to perfect everything or I would never have
gotten there.

3 FEET FROM GOLD

Have you heard the story “3 feet from Gold”?
That’s you, right now. The fact that you’re here tells
me that you’re already way ahead of most people
in the gym; you just need someone to guide you to
the gold. You’re already doing a lot of things right,
but to get something you’ve never had, you must
be willing to do something you’ve never done.
Countless people spend their best years spinning
their wheels and going nowhere. Doing the same
things over and over and never making the
progress they want and work so hard for. This isn’t
their fault. They don’t know what they don’t know.
You’re just doing what 95% of the rest of the fitness
industry is doing and not training for your body,
working hard, but not applying an intelligent
approach to training and program selection.
You could spend the next 5, 10, or 20 years trying
to figure out on your own, or you can follow a
system that is proven to work for 100% of the
people that follow it.
This is no longer a matter of if you will build muscle,
it’s now just a matter of when.
When you don’t know the keys to focus on to take
your body to the next level, a guide will save you
months and years. I’m here to do just that. This
is all the information that I wish I had years ago,
packaged into the most simple to understand and
apply process.
The good news and the bad news.
The good news is that no matter what you’ve done
to this point, you’re finally going to be able to build
your pecs. I don’t care how long you’ve trained,
what your belief is around your genetics, time, pain,
you name it. If you’re a healthy person and you
follow what you’re shown here, there is no doubt in
my mind that you will build a lot of new muscle.
The bad news is you just found this information
now, and the longer you go doing what you’re
currently doing, the harder it’s going to be to rewire
your brain and break old habits. Like riding a
bicycle, once you’ve got it, you will have this skill
forever, and you can just learn to go faster and
faster.

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HOW TO MAKE THE

MOST OF YOUR TIME:
My first piece of advice is to forget
what you THINK you know about
training and instead learn to THINK.

Open your mind to this new thought process. The biggest obstacle
you will have is YOU. “Thinking” you know, breezing over the key
points, and going back to the same old incorrect stuff you’ve been
doing all along.

The definition of insanity is doing the same thing over and over
trying to get a different result, yet this is what I see every day around
the world in men and women trying to build muscle.

AT MUSCLE INTELLIGENCE: WE DON’T ’TRY’

TO BUILD MUSCLE, WE BUILD MUSCLE.

DO NOT assume this is all the same stuff you’ve heard all your
life. it’s not. A lot of this will be new, and a lot of it will be stuff you
already know, but it’s all vital.

The true benefit is in the fine details.

Like the fabled story of the boilermaker, the real value is in knowing
what things to do first. If you were standing in front of me, I could
tell you the 1-2 points to focus on now that would immediately blow
up your chest. But you’re not, so you’re going to have to take a few
minutes to watch some videos. The great thing is that there are only
a few small things to look at that once corrected will yield immediate
and drastic results.

I will give you everything you need to build great pecs, understand
why this way is the ONLY way to do this without drugs, and identify
the 1-2 things holding you back that will blow the lid off your results
in a fraction of the time.

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HERE ARE SOME

THINGS I DON’T
WANT YOU TO DO:
• Train like everyone else.
• Thinking more is better. It’s not. Better is better.
• Focus on moving weight and completing sets and reps.
• Mindlessly lift heavy.
• Go back to the same stuff you’ve been doing.
• Avoid doing something because it doesn’t feel good….. yet.
• Get sloppy in your training so you can pad your ego.
• Be attached to old school bro-splits like once a week per body
part nonsense.
• Think lifting heavy is the key to growth (it’s not).
• Think that free weight movements are better than machines,
or cables (they’re typically not).

I’ve been where you are now.

I struggled, pushed, pulled, and willed my way to a
deep understanding of this stuff, and that is why I am
now able to tell you exactly what works, and perhaps
more importantly, what doesn’t work.

When you’re done here, you will understand what to

do to add any amount of muscle, to any body part.

It’s only a matter of time. Let’s get to it.

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KEYS TO MAXIMAL
CHEST GROWTH
1. It’s not about WHAT you do, but HOW you do it. 18. If you can’t sit up straight and put your straight
2. Perfect form FIRST. Heavy weights second. arms directly above your head, you can’t build
your pecs.
3. MASTER the skills of a small number of exercises.
19. Think about pulling the insertion to the origin.
4. Do a lot of them, do them well.
20. T
 he upper arm should pull across the body. The
5. How you set up for an exercise determines what
conscious path of the arm should be IN and OUT.
its working. Not simply because it’s called a “chest
Not up and down.
exercise” in your favourite magazine does it mean
that muscle is actually doing the work. 21. D
 oing more incline for upper pecs is worthless
without retraction in depression.
6. Thoracic extension (mid-back) is an essential
precursor to retraction. 22. A
 im for concrete-like stability at the 3 hubs
(scapula, trunk, pelvis).
7. Your sternal angle will determine what part of your
pec is working (if at all). 23. S
 TOP moving. Eliminate extraneous movement
(trunk, pelvis, feet).
8. Retraction is key to pec recruitment.
24. Maintain tension at all times.
9. Arm path will determine what part of the pecs is
being used. 25. P
 ause only where there is still tension on the
muscle. Not to relax.
10. Arm path must match the path of the resistance.
26. F
 ocus on pulling the weight toward you with your
11. Fully lengthen the pec at some point in every
back on the eccentric.
workout.
27. D
 o not drop your elbows down by your side
12. Fully shorten the pec at some point in every
(“tuck”) if you want to build pecs.
workout.
28. “ Mindfully contracting muscle against resistance”
13. Mobility and stability at the scapula will determine
is my quote that best describes what this should be.
pec growth.
29. T
 rain the pec externally rotated/fully lengthened
14. Learn to master the skill of fewer exercises first.
often.
15. Your ability to contract your pecs will be in exact
30. P
 ay attention to what part of the muscle is directly
proportion to your ability to maintain retraction of
lined up to resist the load being applied.
your scapula.
16. Resist the urge to elevate (shrug) your shoulders,
it will decrease tension.
17. Make sure the pec is the thing that contracts first
to initiate the movement.

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BIGGEST MISTAKES
IN CHEST TRAINING:
1. D
 oing too many exercises and never mastering the skill of
any of them.
2. T
 hinking that flat bench is for lower pec, and incline is
for upper (HINT: it’s not for 90% of people)
3. F
 ocusing on moving weight instead of contracting
muscle.
4. Not paying attention to distance.
5. Not giving setup and stability more attention.
6. Not initiating the movement with the pecs.
7. A
 llowing other body parts to assist and take over (delts,
triceps).
8. N
 ot keeping the shoulders retracted at the beginning of
I know, this is a lot
the movement. to remember.
9. Allowing the shoulders to roll forward. I really don’t expect anyone
10. Dropping the elbows down by the side. to remember it all, but I want
11. P
 ushing the weight up, rather than contracting the it there as a resource for you
pecs and pulling the upper arm across the body. to look back on when those
12. Moving the body during a rep. mindless days creep up on you.
13. N
 ot lining up the pec fibres you’re looking to train with
the angle of the resistance (Set up). Some points will stand out to
you, other points will stand
14. Elevating/shrugging your shoulders.
out to others. It depends on
15. Not training the fully shortened position.
where you are, and what is
16. Not training the fully lengthened position. holding you back.

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DELTS
As we switch gears into delt
training, it’s important to know that
all the same rules you applied to the
chest, will also apply to delts. This is
why they’re paired together. Not
necessarily because they should
always be trained together, although
in general that isn’t a bad idea at all.

KEYS TO STRONG AND ROUND DELTS:

• Set up is key.
• Stability at the trunk and scapula will ensure maximum
tension in the right place.
• Sit tall, stand proud.
• Once you’ve picked your setup position, lock it in place.
• Eliminate movement everywhere other than the shoulder joint.
• Learn to see the direction that the resistance is being applied (ex.
dumbbell = down), and what muscle is best positioned to resist that.
• Determine AROM (active range of motion). Internal and external
rotation of the shoulder joint. (*no scapula movement), and
downward/upward rotation of the scapula.

ELIMINATE
MOVEMENT
EVERYWHERE
OTHER THAN
THE SHOULDER
JOINT.

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KEYS TO SHOULDER PRESSES:

• Assess your AROM* (active range of motion) of the scapula, and shoulder joint. Do not go outside
of your AROM. *Can you control all of the positions of the scapula and shoulder
joint? If not, DON’T train in that position.
• Stabilize the trunk and spine.
• Eliminate hyper-extension of the spine (don’t lean too far back)
• Scapula downwardly rotated (think pulling scapula down and back squeezing the mid back) at the
bottom of press
• Allow the scapula to move when you press. It will upwardly rotate.
• Eccentrically initiate by pulling the shoulder blades down first.
• Pay attention to the distance the weight is away from your shoulder joint. Varying this changes the stimulus.

KEYS TO LATERAL RAISES:

• Tall spine.
• Braced trunk/core.
• No movement.
• Shoulders down away from ears (depress).
• Notice what is on top:
Setup your body so that the portion of the delt you’re aiming to hit is on top when your arm is
lifted to the side. There are two ways to adjust this: internal or external rotation of the shoulder
joint AND/OR adjusting the torso position by leaning at the hip.
• The first 30 degrees of this movement (shoulder abduction) is done by the supraspinatus and not
the delt. So don’t feel it’s necessary to isolate that, although it’s hard to suggest that it’s a bad idea
in general.
• Once you’ve chosen a starting position, it doesn’t change during that set.
• Once you’ve chosen a portion of the muscle to challenge (what’s on top), don’t move.
• A position of scaption for lateral raises is best for most people.
• Line up the resistance in your hard, through the insertion (the point on your arm where the delt
inserts that drops into a V) in a straight line through the part of the delt you’re focusing on.

KEYS TO REAR DELTS:

• Train both with a protracted scapula, and retracted scapula for rear delts. Each has a unique
benefit.
• Prevent scapula movement during a rep/set. Pick one and lock it in.
• Most of the time the muscle fibres of the rear delt will pull the arm slightly downward in horizontal
extension of the shoulder joint.
• Line up the line of resistance, with the line of pull of the muscles. Ex., If the resistance is in the
horizontal plane, line up the muscle you’re training to directly oppose that.
• Spend time in the short/contracted position.
• Choose some exercises that are internally stabilized (with muscles), and some that are externally
stabilized (machines).
• A row can very quickly become a rear delt exercise by limiting scapula motion.

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REMEMBER THIS:

S.S.I.
SETUP INITIATE
Setup is the key to ensure the muscle you’re Make sure the muscle you’re working is the
trying to work is in fact the prime mover. muscle that initiates the movement from the
stretched position on every rep.

STABILIZE
You body will turn down contractions if it senses
any instability. Stability is the key to hard
contractions. Lock your body in stone.

Here are the Core Exercises to Master for Chest and Delts:
CHEST (5)
• Dumbbell Press Upper Chest/Lower Chest
• Lower Chest Dumbbell Fly
• Cable Pec Fly
• Machine Pec Fly
• Push-ups

DELTS (5)
• Cable Side Laterals (cable can be at variable heights)
• Seated Dumbbell Side Laterals (Use a position of Scaption)
• Dumbbell Presses (Done in both Sagittal and Frontal Planes) Videos for these
• Cable Rear Delt Fly (retracted and protracted) exercises, and all
• Machine Reverse Pec Fly (retracted and protracted) the Core 40 exercises
are in MI40 Nation.
Head there now and
watch them.

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HOW MUCH,
HOW OFTEN?
How much, and how often is a question
that is dependent on a number of different
individual variables:
SKILL
How well do you execute this exercise?
The better you train with a Muscle IntelligenceTM
approach and without extraneous movement
(swinging), the more direct tension you send
through a muscle. More tension means the muscle
will receive more damage and direct fatigue, and
therefore need more time to recover.
The muscular system doesn’t need as long as the
nervous system does to recover, so when training
with intelligence, you can really expect to feel better
physically and mentally even when training more
often and with higher volume.
Neurologically taxing workouts (heavy workouts or
mindless lifting) tend to cause more overall fatigue
to the body and mind. Doing this strategically, or
when the goal is to get strong, is a necessary part
of the training adaptation. However, this type of
neurologically taxing training is not the best way to
build muscle.
Think of training like this:
You can only ever have one “choke point”. One
system that is challenged most. If your goal is to
build muscle, this has to be the muscular system
more often than not.
If your choke point is the nervous system, or
metabolic system (your ability to produce energy),
those systems will be taxed the most and therefore
they will be the one to adapt.
Ensure the muscular system is most often the one
being taxed by not training to complete failure every
set (let your perfect execution be your guide), and
by measuring rest periods to allow enough time for
the body to replenish energy substrates.
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MASSIVE PECS AND ROUND DELTS
RECOVERABILITY
Your ability to recover from your training is dependent
on nutrition, sleep, stress, environment, perception of
effort, history, aerobic fitness, and mitochondrial health.
If any of these are not optimized, your recovery will vary.
Make a list, assess yourself subjectively.
TYPE OF TRAINING STIMULUS.
Neurological, hypertrophy and metabolic style training
will all impact your recovery time differently and therefore
how often you should train.
In general, the nervous system will take 48-72 hours,
the muscular system will take 24-72 hours*, and the
metabolic system can take much less time.
*NOTE: the more time spent eccentrically in training,
the more time you need for recovery of the muscular
system.
VOLUME & FREQUENCY
Volume and Frequency is inversely proportional. As one
goes up the other goes down.
Training a body part more often (every 1-3 day), means
the volume in each session must go down.
This is a great place to begin for someone looking to
improve the skill and contractile ability within a muscle.
In general, the faster you want to learn a skill, the more
often you should do it.
Training with a lot of volume in a workout, and the
muscle needs longer to recover. Typically 48-72 hours
between workouts, or more for the muscular system
to recover.
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MINDSET
• You must walk into the gym with absolute confidence.
• Prepare your mind. Create an anchor of the person you
are in the gym.
• Become a Jedi. Laser focused effort.
• Skill mastery must precede hard work.
• You must know your plan, and execute with relentless
effort.
• Focused savagery during sets.
• Equanimity (Calm, undisturbed mind ) between sets.
• No anger, no anxiety, no fear.
• Absolute certainty that you will accomplish every rep
with perfection and aggression.
• Always do more than is expected of you.
• You can do so much more than you believe. Your mind
will always limit you.
•N
 ever let anyone beat you. Find their weakness, and
exploit it.
• Every single workout is an opportunity to create your
greatest self, or retreat into weakness and defeat. AND THE BIGGEST
• You must feel the fear, and smile, knowing you’re
becoming a better version of yourself.
LESSON OF ALL:
• Seek to challenge your muscles, not to pad your ego.
• Challenge your weaknesses, don’t simply pursue your
Don’t EVER be a victim.
strengths.
• Seek to challenge all properties of the muscle. Choose your words.
Strength, Endurance, Volume. No weaknesses.
Choose your company.
• Skill of exercise is the foundation of all growth.
• Your mind is your greatest ally, or your biggest enemy.
Choose your body.
Train it. Choose your mindset.
• Never quit.
Create your life.
• Never quit.

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 MASSIVE PECS AND ROUND DELTS

CONCLUSION:
Now that you’re well versed at the
keys to develop this and any body
part, the next step is implementation
and progression.

How to Proceed and Succeed:

START NOW! Do not wait to implement these tips tricks and cues.
READ one tip a day and master it.
WATCH one video a day and practice practice practice.
NEVER revert to poor habits. Your ego will be a worthy opponent.

FOLLOW up with one of our intelligently designed workout

programs. They are designed to increase skill acquisition and
progress maximally without plateaus.

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