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If your outer pecs aren’t fully developed, your chest will lack that crucial fullness for which I was famous.
Also, take as wide a grip as you can (outside of shoulder width) when doing barbell incline and flat-bench presses to target your outer chest. Inner Pecs Cable crossovers are especially effective for targeting your inner pecs, since you maintain tension on your muscles when your hands touch. You might think I’m going to suggest doing incline presses and flyes, but there’s much more to it.
I also firmly believe in incorporating heavy days to develop maximum size in the upper pecs. We were all taught that there was a hierarchy of foods we should eat in declining volumes; eat lots of breads, pastas and cereals, less fruits and vegetables … until we get all the way up to the foods we should avoid, with sugar being at the top. No surprise the food pyramid came from the fattest country on earth, the good ole US of doughnut, I mean A.
I think it is an improvement on the pyramid, but then anything would have to be better than the food pyramid dreamed up by corrupt vested interests in the US food industry.
I am strongly against this whole low fat idea, it’s fat that makes you feel full, and therefore stop eating sooner. The new healthy eating chart tries to eliminate fat, but those who have read some of the articles we have produced about the different types of fats, utilising the expertise of oil and fats expert Dr Laurence Eyres will no doubt appreciate that many fats are extremely good for us, and in fact essential. The food pyramid – when you compare it to what we know about nutrition and diet you can only wonder how many people have died because of this advice through diabetes, cancer and heart disease. The handful of examples above indicates  that we should largely ignore public health messages from the government. Diet is much more complex than the dumbed down messages we get from authorities and experts. Perhaps nut’s should be the arse end of the hippo or whatever other silly mammal you care to choose!
There are many things about the guide that we could all probably pick holes in but the point is that if you are at risk of heart disease through poor food choices then by following this eating guide along with making other sensible lifestyle changes you should find an improvement in heart health. There are a large proportion of the population that could benefit, so let’s be supportive and keep focused on what the guide and the Heart Foundation is trying to achieve by spreading the message and keeping our loved ones alive longer.


As someone that has had 2 bouts of heart disease at a reasonably young age, the Heart Foundation is quite close, and even may be influenced, by the approaches of Dr Dean Ornish, and Dr Caldwell Esselstyn, both of which have clinical studies published regarding the benefit of this approach to halt and even reverse heart disease. As someone who has followed this approach stringently in the last 5 months, the change in my health profile, blood work, blood pressure, blood sugar, etc, has been remarkable. Plant based nutrition as much as possible is the answer, and this appears is the recommendation by the Heart Foundation. Problem is, many people think overall lack of size is their only weakness, when they should consider other aspects as well. My favorite way to hit the outer chest was with dumbbell flyes performed to specifically target this area. Again, lower the bar all the way to your chest, then stop three-quarters of the way up to the top. At this point, it’s very important to squeeze your pecs, whether you cross the handles or not; this helps create that distinct line in the middle of your chest. With flyes, bring the weights together at the top and squeeze your pecs hard for 2-3 seconds. A couple of years ago I wrote an article on how to lose weight (read article here) it was a very general article, and pretty easy to follow.
It does emphasise eating lots of fruit and vegetables, and that’s a good idea, but some of the other advice looks to be more about supporting their own entrenched anti fat position. People who live on a Mediterranean diet are amongst the healthiest in the world, and they certainly don’t give a hoot how much olive oil they use, no calorie counting there.
Scared the whole country away from eggs in the 1990’s despite there being no evidence they raised cholesterol, in fact they are an excellent source of protein. They never openly admit when they are wrong, and getting them to move from their positions, even in the face of overwhelming evidence is like trying to turn a super tanker. It is a heart-healthy eating pattern and is definitely not designed or advocated to be the gold standard of diets.
Considering that heart disease is NZ’s #1 killer, I think that this is definitely moving in the right direction to help reduce the incidence of premature deaths.
You could also say that I’m something of an authority on the subject, considering how well-developed my pecs were.


First, lower the dumbbells as far as possible without risking injury – go for maximum stretch at the bottom.
On presses, simply move your hands to shoulder width or slightly closer, and keep your elbows out and away from your body. Essentially ignore the advice we get from so called ‘experts’ and start by halving virtually everything that’s white on your plate, chips, bread, rice, sugar etc. The heart foundation is another example of this, they cling to their low fat message, but it is far too simplified an argument.
I really think the one size fits all approach has had its day, and in clinging to simple messages such as ‘avoid fats wherever possible’, means that in 10 more years they will be unveiling the new food chart, maybe one shaped like an elephant this time.
This is so sad that they’re passing on such drastically health-destroying information.
Then, when returning to the top, stop about three-quarters of the way up to focus all your effort on your outer pecs; coming up to where the dumbbells touch slightly disengages this area. The food (bread) pyramid was a disaster that lasted decades, despite countless studies demonstrating it was carbs making us fat, official advice is only starting to change now. I didn’t get into nutrition as I am not an expert in that field, just some simple advice that holds just as true today. They must know that all the grains are causing inflammation leading to enormous weight gain and pretty much everything else.
There was a report not long ago, hidden in the back of the Herald, about Johnson & Johnson being fined over $2 billion dollars for fraud.
If they really believe that all those breads, cereals, grains and starchy vegetables, that they have placed near the top of this ridiculous whale thing (but, how apt), are good for humans, then they need to seriously look at their research team. You can bet there would have been repercussions from big pharma if that had been on the front page.



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