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07/08/2013 Bodybuilding.com - Powerful Pecs: Fred Biggie Smalls Chest Workout

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Main Workouts Muscle Groups Chest Powerful Pecs : Fred Biggie Smalls Chest Workout

Every bodybuilder has a signature bodypart. Fred Smalls gives us the secrets tohow he built his famous chest. Try his''Biggie Chest'' workout! Tw ee tTw ee t

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Powerful Pecs: Fred Biggie SmallsChest Workout

by Fred ''Biggie'' Smalls, IFBB Pro Bodybuilder Aug 05, 2013

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measureder forearms at 10 in.nd mea sured 1 otherody part.

updated his

eight from 201 Lbs.o 202.5 Lbs., a gainf 1.5 Lbs. in 5 days.

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Whether you're a competitive bodybuilder or just

starting out, your main goal is probably that complete

physique. Yet all the greats have signature body parts.

Ronnie Coleman was best known for his huge back,

Dexter Jackson's secret weapon is his incredible

midsection, and Branch Warren's nickname is

Quadrasaurus. I could go on and on.

The body part I am most known for is my chest. When

other pros wish they had a chest similar to yours, you

know you're doing something right. But I can promise

you this: Rome wasn't built in a day and neither was

my chest. It wasn't built with cable crossovers and

machines, either. My pecs were built with barbells and

dumbbells, high-volume workouts using heavy weights.

Too often you see novice bodybuilders worrying about

shaping exercises before they have built any muscle to

shape. In order to build thick, dense, pecs, use thecompound movements that place the most stress on

the body part. If your quest is for a championship

chest, follow my blueprint:

The "Biggie Smalls" Bigger Chest Workout ///

Perform this routine for three weeks and watch the results come. Your chest will be fuller,

thicker, and stronger.

Note: Rest for 60 seconds between sets.

Chest Workout

Forearms

Glutes

Hamstrings

Lats

Legs

Neck

Quadriceps

Shoulders

Traps

Triceps

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Flat Barbell Bench Press

7 sets of 7 reps

Incline Barbell Bench Press

4 sets of 6-8 reps

Flat Dumbbell Bench Press

4 sets of 6-8 reps

Weighted Dip4 sets of 15 reps

Low Cable Cross-Overs

4 sets of 15 reps

Many champions of the Golden Era considered the bench press their

upper-body mainstay. I like to do 7 sets of 7 reps. Choose a weight 60 percent or so of

your max and stick with that for all 7 sets. This will fatigue both your fast- and slow-

twitch muscle fibers. But because of the short rest and lighter resistance, you won't

place as much stress on the tendons and ligaments of the shoulder and increase your

chances of injuries. You get the best of both worlds.

If you're like me, you don't just want to look strongyou want to be strong. That is

why I like using a rep range of 6-8. After seven sets of flat bench, you shouldn't need

much weight for inclines. Focus on contracting the pecs and the strength will come

alongside those thick and dense muscles you're after.

By using dumbbells, we increase the range of motion and keep the muscle engaged

for longer periods of time. The dumbbells also force each side of your body to work

independently and together, which puts more demand on your musc les.

To hit your pecs and get as much nutrient-rich blood into the muscles as possible,

lean forward. This position will engage your pecs more than your triceps. To keep

constant tension on the chest, don't lock out your arms at the top of the movement.
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Push-Ups

50 total reps

This exercise is unique because your muscles are stressed for a full 30-40 seconds.

Keeping your muscles under tension for so long ensures that you completely exhaust

your ATP glycolic system. This will force your body to call on the lactic acid threshold

system and create a greater release of growth hormone. Do these slowly so you can

enjoy all the benefits this exercise has to offer.

The goal is 50 reps and it doesn't matter how many sets it takesjust make sure you

get 50 total before getting up. Try doing it in 3 or 4 sets.

Printable Page PDF Document

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6/12

07/08/2013 Bodybuilding .com - Powerful Pecs: Fred Biggie Smalls Chest Workout


Rep Power: 10

Body Stats

ht: 5'10"wt: 187.6 lbsbf: 20.0%

HealthyButhcher

Great..

Aug 5 , 201 3 6:2 7pm| report

Rep Power: 10

Body Stats

ht: 5'9"wt: 225 lbsbf: 18.0%

jcdesigndesk

Looks li ke a killer workout for hypertrophy

Aug 5 , 201 3 6:4 1pm| report

Rep Power: 10

Body Stats

ht: 5'8"wt: 150 lbsbf: 13.0%

Jerky769That last 50 reps of push ups will be awesome...enjoy the

negatives and explode. love those tear like feeling..

Aug 5 , 201 3 7:1 8pm| report

Rep Power: 10

Body Statsht: 5'10"wt: 152 lbs

Busydad518

Great article, gonna start this imm ediately

Article Rated: 10

Aug 5 , 201 3 7:5 6pm| report

Rep Power: 10

Body Stats

ht: 5'10"

wt: 152 lbs

Busydad518

Great article, gonna start this imm ediately

Article Rated: 10Aug 5 , 201 3 7:5 6pm| report
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7/12



Rep Power: 10

Body Stats

ht: 5'4"wt: 149.38 lbsbf: 18.2%

Pritam75

Good plan. Very effective and works grea t without fail for

everyone.

Aug 6 , 201 3 2:3 5am| report

Rep Power: 10

Body Stats

ht: 5'10"wt: 169.4 lbsbf: 13.0%

Williammm

gona try this one out

Aug 6 , 201 3 3:1 1am| report

Rep Power: 2218

Body Stats

ht: 5'6"wt: 163.6 lbsbf: 8.0%

BL17

Seems like a lot of overkill with pointless exercises added

like dumbbell flat bench as well as barbell flat bench? Why?

If this works for the average joe, I we ll be very surprised. and

23 sets for chest!? Not including pres s up's? If you follow this

routine, you'll be very sore but will it lead to growth? Probably

not

Aug 6 , 201 3 3:2 4am| report

Rep Power: 10

Body Stats

wt: 145 lbsbf: 8.0%

RefreshingOJ

It's been scientifically shown that higher repetitions

can increas e hypertrophy, even with be ing com pletely

natural. If you were to do this workout multiple tim es

within a week, then one would need supplementation.

Barbell and dumbe ll flat bench are very differentexercises as well, I often include them on the same
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8/12



day, as do other profess ional lifters. Realis tically,

most lifters prefer dumbell over barbell because of the

fact that it activates the mus cle in a different way by

allowing for a more natural movement, along with

activating stabil izer muscles

Aug 6, 20 13 7: 14pm | report

Rep Power: 10

Body Stats

ht: 6'0"wt: 155.32 lbsbf: 10.5%

ashdalton

The workout is pure overkill but he does make the point in the

text of needing to build the muscle using compounds before

you can s hape it. So kudos for that!

Aug 6 , 201 3 4:0 6am| report

Rep Power: 36721

Body Stats

ht: 5'9"wt: 165.6 lbsbf: 10.0%

redmond3

shape it? one cant shape your muscles, you can only

make them grow bigger, or they can get smal ler...its

called genetics

Aug 6, 20 13 4: 57pm | report

Rep Power: 10

Body Stats

ht: 5'10"wt: 164 lbsbf: 12.0%

konvict604

its not overkill in my opinion when done in cycles... i did 6-8

exercises per muscle group 2 muscle groups a day and

noticed som e good res ults. but ive cycled off it now and doin

HIIT.i will go back on it and ill try this ches t routine!

Aug 6 , 201 3 4:3 1am| report
http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/konvict604http://bodyspace.bodybuilding.com/konvict604/more.php?section=progresshttp://bodyspace.bodybuilding.com/konvict604http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/redmond3http://bodyspace.bodybuilding.com/redmond3/more.php?section=progresshttp://bodyspace.bodybuilding.com/redmond3http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/ashdaltonhttp://bodyspace.bodybuilding.com/ashdalton/more.php?section=progresshttp://bodyspace.bodybuilding.com/ashdaltonhttp://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#


9/12



Rep Power: 10

Body Stats

ht: 5'7"wt: 144 lbsbf: 5.0%

KeltonP

I do 20-24 s ets per body group including ches t. My flat barbell

and dum bbell pres s, and a form of flat fly (Machine Fly, Pec

dec, dumbbel l fly, cable fly or cable cross over) are staples of

every chest day. And Ill m ix it up alternating on upper and

lower ches t. Im going to try this one next monday.

Aug 6 , 201 3 5:4 1am| report

Rep Power: 2218

Body Stats

ht: 5'6"wt: 163.6 lbsbf: 8.0%

BL17

That's a lot man, I promise you'll get the same benefit

from doing ha lf the sets and half the exercises

Aug 6, 20 13 10 :31am | report

Rep Power: 10

Body Stats

ht: 6'0"wt: 155.32 lbsbf: 10.5%

ashdalton

I do warm up s ets and 3 s ets of 5 heavy bench press .

Then dips. Ive seen more ches t growth and definition

then any isolation Ive done.

Aug 6, 20 13 1: 55pm | report

Rep Power: 36721

Body Statsht: 5'9"wt: 165.6 lbsbf: 10.0%

redmond3

def is overkill, if you have to do 20 s ets for chest to geta good chest workout you simply dont know what you

are doing

Aug 6, 20 13 4: 58pm | report
http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/redmond3http://bodyspace.bodybuilding.com/redmond3/more.php?section=progresshttp://bodyspace.bodybuilding.com/redmond3http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/ashdaltonhttp://bodyspace.bodybuilding.com/ashdalton/more.php?section=progresshttp://bodyspace.bodybuilding.com/ashdaltonhttp://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/BL17http://bodyspace.bodybuilding.com/BL17/more.php?section=progresshttp://bodyspace.bodybuilding.com/BL17http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/KeltonPhttp://bodyspace.bodybuilding.com/KeltonP/more.php?section=progresshttp://bodyspace.bodybuilding.com/KeltonP


10/12



Rep Power: 10

Body Stats

ht: 5'10"wt: 179.3 lbsbf: 15.0%

georgeashraf94

im tryin this today 4 sure =)

Aug 6 , 201 3 6:0 3am| report

Rep Power: 10

Body Stats

ht: 5'10"wt: 170 lbsbf: 9.0%

DevonEdgar

I don't see the point of doing flat barbell, incline barbell and

flat dumbbell pres s. With 3 primary exercises you are going

to have but a fraction of the strength plus there is s till another

3 exercises to go although they are for shape . Seems like a

little much to me.

Aug 6 , 201 3 7:0 4am| report

Rep Power: 10

Body Stats

ht: 5'6"wt: 165.4 lbsbf: 13.4%

Marcozr1

its never to m uch...

Aug 6, 20 13 5: 02pm | report

Rep Power: 10

Body Stats

ht: 6'3"wt: 180 lbsbf: 9.0%

AlexHallYEAH

No need to follow this routine if you're natural. Too many sets.

Aug 6 , 201 3 8:0 0am| report
http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/AlexHallYEAHhttp://bodyspace.bodybuilding.com/AlexHallYEAH/more.php?section=progresshttp://bodyspace.bodybuilding.com/AlexHallYEAHhttp://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/Marcozr1http://bodyspace.bodybuilding.com/Marcozr1/more.php?section=progresshttp://bodyspace.bodybuilding.com/Marcozr1http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/DevonEdgarhttp://bodyspace.bodybuilding.com/DevonEdgar/more.php?section=progresshttp://bodyspace.bodybuilding.com/DevonEdgarhttp://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/georgeashraf94http://bodyspace.bodybuilding.com/georgeashraf94/more.php?section=progresshttp://bodyspace.bodybuilding.com/georgeashraf94


11/12



Rep Power: 36721

Body Stats

ht: 5'9"wt: 165.6 lbsbf: 10.0%

redmond3

agreed

Aug 6, 20 13 4: 58pm | report

Rep Power: 10

Body Stats

ht: 5'3"wt: 131 lbsbf: 13.2%

FemaleJack

Nice and s imple. And I feel better knowing I'm not the only

one who bench presses dumbbells.

Aug 6 , 201 3 8:2 8am| report

Rep Power: 10

Body Stats

ht: 5'11"wt: 196 lbs

Mudvayne24

I use dum bbells WAY more than I use barbell. Today

was the first time I used a barbell in probably 3

months. Dumbbells are much more comfortable for

my shoulders.

Aug 6, 20 13 11 :55am | report

Rep Power: 10

Body Stats

ht: 5'11"wt: 196 lbs

Mudvayne24

Did this today.... used 30-45 second rest intervals depending

on what I was doing. The only difference was that I

exchanged the dips for sets of dumbbell flies. It was super

rough and a grea t change of pace from my usual. Definitely

going to be feeling i t tomorrow. Thanks!

Aug 6 , 201 3 11: 52am | report
http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/Mudvayne24http://bodyspace.bodybuilding.com/Mudvayne24/more.php?section=progresshttp://bodyspace.bodybuilding.com/Mudvayne24http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/Mudvayne24http://bodyspace.bodybuilding.com/Mudvayne24/more.php?section=progresshttp://bodyspace.bodybuilding.com/Mudvayne24http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/FemaleJackhttp://bodyspace.bodybuilding.com/FemaleJack/more.php?section=progresshttp://bodyspace.bodybuilding.com/FemaleJackhttp://www.bodybuilding.com/fun/powerful-pecs-fred-biggie-smalls-chest-workout.html?mcid=facetraining#http://bodyspace.bodybuilding.com/redmond3http://bodyspace.bodybuilding.com/redmond3/more.php?section=progresshttp://bodyspace.bodybuilding.com/redmond3


12/12



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Rep Power: 10

Body Stats

ht: 5'11"wt: 196 lbs

Mudvayne24

Oh... I made the pushups 1 giant set. I repped out 20,

then rested for about 5-10 seconds, then pushed out

as m any as I could. Continued this until 50... was an

awful end in a great way.

Aug 6, 20 13 11 :53am | report
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