Did you buy iFitness looking for a huge chest?

Since my last post, I've noticed a couple visitors arriving on the site after searching for info on the effectiveness of the iFitness workout programs (I also know you're mainly from California and spent an average of 5mins on the site - thank you Google Analytics).

So, over the next few weeks, I'll be walking through each iFitness workout program to see if they live up to the hype. To begin, I'll review the iFitness 30 Minute Chest Workout.

Is the iFitness Chest Workout Effective? Maybe.

Do I recommend it? No.

If you want a massive chest, this program may help you but better programs exist. However, I want to stress a very important point - specifically targeting one muscle group at the expense of others is NOT a good idea. The only exception is where a muscle imbalance already exists.

You WILL look like an idiot if you have a massive chest and small arms, legs and shoulders. The iFitness program emphasis of 2 chest exercises to 1 exercise of every other body part will create a muscle imbalance if you stick with it for months and months. You'll end up looking disproportional - think this guy on the right.

If you do want to use this program, make sure to follow it up with a program that has equal muscle emphasis. Also, most chest exercises (any pressing motion really) is heavily influenced by your triceps and shoulders - the secondary muscles. So if you want to build a huge chest, you'll need to work these muscles just as hard as your chest otherwise they'll fatigue quicker than your chest and handicap your results.

But enough with the cautionary tales - I know what it's like to want to get huge so let's review the program and identify areas for improvement.

*I apologize but I will not be posting the chest workout program here - it was developed for the iFitness program of which only costs $1.99 so dish out the cash to get the program.

The Review

Pros

Component

Cons

18 sets per week really fatigues your chest cumulatively over the week but helps you ensure you don't end up over training.

18 Chest Sets Per Week

These sets do not exercise your upper and lower chest equally. To create a full, rounded chest, you should be including incline, decline, and regular bench presses. The only decline bench press in the program is actually targeting your triceps.

This ensures that you do not work your chest at the total expense of all other muscle groups.


Does slightly address the potential for muscle imbalance.

Includes other body parts during each workout day

Muscle aren't targetted evenly (i.e. smaller muscle groups largely only require 1 set whereas larger muscle groups require 3).


Biceps are left out entirely on Day 3 while abs, lower back, traps, forearms are completely omitted.

The same shoulder exercise is included on all 3 days. Shoulder presses are a compound exercise but these could have been substituted for Arnold Presses

Keeping rest time short is good for including cardio training with the weights.

Rest Time

If muscle growth is your primary concern and cardio doesn't matter to you, longer breaks would be more effective to build muscle mass as you can ensure your muscle is fully recovered before attempting another set. 2 - 3 minutes may be more appropriate if this applies to you.

Fluctuates between days to target slow and fast twitch muscle fibres.

Repetitions

The rest of the body largely performs the same amount of reps every workout day. This could further contribute to muscle imbalances.


Generally, lower reps, higher weight used helps you build muscle mass.

2 out of the 3 workouts probably do take less than 30 minutes. However, all of them are less than 45 minutes.

Workout Time
(calculated using 1 minute per set + resting time)

You may want more rest if you are moving very heavy weight with less reps as discussed above. This would mean the workout would be longer than 30 minutes.

You will want a spot for any pressing exercise (bench press, incline press, etc.) which may take you extra time if you work out with a partner or have to just ask someone for a spot.

Won't result in long-term muscle imbalance if used for 6-8 weeks

Duration of Use

This program is not recommended for prolonged or repetitive usage (i.e. rotating it with another program every few weeks).

So, What would a more effective chest workout look like?

Generally, it would:

• target the chest evenly (i.e. upper, lower, inner, outer chest and triceps and shoulders)
• work other muscle groups appropriately
• incorporate less reps, higher weight
• provide adequate, but not excessive resting time
• occur twice a week with caution to avoid over training

I'll be posting the most effective workout program I've ever used in the next few days - I just have to dig it out and format it for the web.