T- Technique for growing your pecs using lots of drop sets
Set-up for Incline DB Flyes. Use a ~45º incline and a load that is about your 10 rep max.
Go to technical failure on the Flyes with perfect form.
Then immediately press the DBs together in a neutral grip and continue to failure with Hex Presses.
Then immediately separate the DBs and continue to failure with DB Presses with a semi-pronated grip.
After failure with the DB Presses, drop the load by ~25% and return to the Flyes.
Cycle through the mechanical drop set again in the same fashion.
Once you finish this second time through, drop the load AGAIN by ~25% of the initial load.
Cycle through the mechanical drop set again.
In total, you will perform 3 load drop sets with a mechanical drop set at each stage keeping rest to a minimum.
How to Progress
Progress with “GOAT” can be made through increasing the load used (on any stage) AND/OR reps achieved (on any stage).
However, the primary method of progression should be to increase the LOAD used on the initial stage.
Primary Use Case
Hypertrophy of the Pecs