STRAIGHT UP: CHEST
CABLE FLYE
“Use a light load
and focus on
fully contract-
ing the chest
muscles as you
perform this
move,” says
Ciresi. You
can do these
standing up, or
switch things
up and use a
flat bench (as
pictured) or
incline bench.
POWERLIFTER AND CREATOR
of the famed 5/3/1 program
Jim Wendler popularized the
term “Boring But Big” to de-
scribe his protocol of utilizing
the most basic exercises with
very straightforward set and
rep schemes. Sure, it looks
dull on paper, but it kicks your
ass in the gym and gets you
pretty swole to boot. Almost
makes you wonder why the
138
MUSCLE & FITNESS
word boring is even associ-
ated with such results.
Boring But Big may very well
have been the inspiration for
this chest workout, designed
by ISSA-certified trainer and
two-time Muscle & Fitness
Male Model Search competi-
tor Robert Ciresi Jr. The
exercises all look familiar,
which is exactly the point,
and there are no fancy rep
FEBRUARY 2016
schemes either. But you
know what never goes out
of style? Heavy sets of 10
reps on compound exercises.
“This is a four- to six-week
cycle that will produce mus-
cle growth and strength,”
says Ciresi, who trains out
of A Taylored Body gym in
Riverside, CA. “It’s tried-and-
true stuff—some good old-
fashioned grunt work.”
ROBERT REIFF