It’s January and you’re fired up for 2014. Your goal is simple: get freaking huge! But before you step in the gym and get after it, you need to arm yourself with the right routines. That’s where we come in. We’ve compiled workouts from some of the greatest bodybuilders to ever cinchup a weightlifting belt and answer the challenge of the iron. So put your game face on, turn up the volume on your favorite training tunes, and make 2014 your year for packing on wall-to-wall muscle.
CHEST: JOHNNIE JACKSON
With a win at the FIBO German Power Pro, ninth place in the Mr. Olympia, and three runner-up spots in other contests, 2012 was one of the best seasons of Johnnie Jackson’s 11-year IFBB career. The veteran warrior has never looked better, and if not for still slightly lagging quads, his record may have been even more impressive. In 2009, Jackson won the inaugural Olympia World’s Strongest Bodybuilder title, which was comprised of the bench press and deadlift— and it’s no wonder, given the dense musculature of his chest and back.
Jackson is one of the few top competitive bodybuilders to also compete in powerlifting; he divides his time between moderate- to high-rep bodybuilding training and low-rep powerlifting training. Though not as wide as Schwarzenegger’s or Coleman’s pecs, Jackson’s chest ranks as one of the thickest of all time, and that thickness is proportionate from top to bottom and side to side. Heavy pressing movements form the core of Jackson’s chest workout, which is performed once weekly.
THE WORKOUT: CHEST
- Incline bench press: 4 sets of 6-8 reps
- Bench press: 4 sets of 6-8 reps
- Dumbell bench press: 4 sets of 8-10 reps
- Cable crossover: 3 sets of 10-12 reps