Showing posts with label chest training. Show all posts
Showing posts with label chest training. Show all posts
Wednesday, September 20, 2017

Training Secrets That Will Give You A Huge Chest

training chest

Many men struggle to get a bigger chest, but few know how to achieve this goal. Building a mammoth chest is easy once you know the secrets to getting fast results. For most men, weight training exercises only increase the chest size to a certain degree. If you are looking for above average results, there are some training tips that will rapidly take you to the next level.

When it comes to increasing the pecs, a comprehensive workout will take you far. The top, middle, and lower sections of the chest each need to be focused on. If you concentrate on performing compound chest exercises, you will achieve an enhanced overall result. Cover all the angles by switching between flat, incline, and decline bench presses. Substituting Flyes for presses optimizes a workout, because Flyes efficiently isolate the pec muscles.

Switching around your workout occasionally is also essential to building a huge chest. To encourage fast muscle growth, do exercises that include high reps with low weight and low reps with high weight. Do this every time you alternate your workouts. When you lift low weights, use extra control to amp up the power in your lifting. Adding an isolation exercise to your routine is a great way to change things up, and it boosts the effects of your workout.

Another way to speed up your pectoral development is to widen your grip when using barbells or pulleys. A wide grip increases the stretch in the pecs and uses more muscle fibers during a lift. You can also take the hardcore approach and train until your muscles feel as if they will fail. Do not push it to the point where your workout becomes ineffective, but use every ounce of energy you have to complete a few more power reps. A final method for achieving a large chest is to fully perform every exercise. Don’t let gravity take over by dropping the weights on the downward motion. Slowly lower the weight with full control, so you can get maximum results from the entire exercise.

While doing any type of weightlifting, it is important to avoid overtraining. Overtraining commonly occurs when men attempt to build the chest muscles too quickly. In order to make the most of your workout, do not overdo things. The number of repetitions and sets you perform do not need to be increased, and you do not need to add extra days to your workout schedule. If you follow these basic training secrets, you can have the gladiator-sized chest you have been wanting.

where can i get steroids online

Wednesday, January 25, 2017

Full Body Bodybuilding Training In 150 Minutes Per Week

full body training

Time is tight at the moment. You’ve done everything you can, but you just cannot break out of the demanding work schedule they have for you. The good news is that you’re piling up the money in these tough economic times. You have to pursue these opportunities. The bad news is that it’s costing you a great deal of time in the gym. At the very best, you can squeeze in thirty minutes per day, for 5 days. This isn’t making it easy to train high volume as you prefer, but you’re okay with backing off the volume if it means you can use more weight when training. Here are some brief workouts you can employ to effectively train a muscle group completely in about thirty minutes.

Chest day

Jump on the first incline bench press you see, and warm up with as many reps as you can compete with 135 pounds. From there, start piling on the plates and nail down 3 heavy sets. Jump over to the flat bench, where you will complete three sets of heavy flat dumbbell presses. From there, move to the incline bench and complete as many sets of incline dumbbell flyes as possible until the clock hits 30 minutes!

Back day

You can complete the first two movements in the power cage. Start with ten minutes of heavy deadlifts. Then, move to ten minutes of heavy barbell rows. After that, jump on the chin bar and complete as many repetitions as you can complete in ten minutes, regardless of how many sets that involves.

Shoulder day

You have three areas of the shoulders (front, side, and rear deltoids), but they don’t deserve proportionate attention. Give 12 minutes to the front delts, with movements such as seated dumbbell presses or barbell front raises. After that, it’s 9 minutes for dumbbell side raises, then another 9 minutes for bent over dumbbell raises or reverse-grip peck deck machine for rear deltoids. Complete shoulder pump in only 30 minutes!

Arm day

It’s time to go nuts in the dumbbell area. Combine biceps and triceps training using supersets. One set of dumbbell curls, followed by one set of triceps dumbbell presses behind the head. After three sets of those, move to standing barbell curls, coupled with skull crushers. After that, it’s all the cable work you can complete in what is left of the 30 minutes.

Leg day

Three sets heavy squats. Three sets hamstring leg curls. Three sets calf raises. Then run for the door!
Time is of the essence, so there is no time for chit chat in the gym. Put on headphones, leave your cell phone in your locker, and don’t think about anything but the compound movements you need to complete in the next 30 minutes. After that, you have 23 and one-half hours until you must return to the gym to hit these body parts again. If you have a home gym, you may be able to spend a little more time training, as you can complete other tasks such as chores or email work as you work. Good luck, and keep an eye on the clock at all times!

online steroids for sale

Tuesday, October 25, 2016

Top-Down Chest Training

down chest training

Ask any top bodybuilder what area of his chest he works to stimulate most, and barring a few exceptions, they will all answer in the same manner: Upper chest! The upper pectoral shelf was made legendary by Arnold Schwarzenegger in his bodybuilding heyday, and not a whole lot has changed since then.

Arnold could balance a full glass of water on his upper pectorals, and bodybuilders have been trying for years to match that feat! Here is a training style which emphasizes the upper pectorals.

Incline bench press

For this particular movement, you will be challenging yourself to bring the barbell down to a point at the very top of your chest. Remember that you’re working from the top of the chest down, so you will need to start at the top of the chest. Flex the pectorals at the top of each repetition as you press the weight out. Use a lighter weight which allows you to lower the weight all the way down to a point about an inch above the chest, and an inch below the neck. Repetitions should be slow and focused.

Incline dumbbell press

Immediately move to the incline dumbbell press, done in standard form. You can’t control where the dumbbells come down due to the fact you are using independent arms on two different dumbbells, but you can work to use as much weight as humanly possible. If your repetitions don’t go all the way down, you shouldn’t panic. You’ve covered that base with the last exercises and you will again with the next movement. For now, you just want to build mass by using heavy weight in the 6 to 8 repetition range for incline dumbbell presses.

Incline dumbbell flyes

Now that you’ve lifted heavy, it’s time to return to a bit of control with your movements. Select a weight that will allow you to pause for just under a full second at the lowest point of contraction when you lower the weight to the extended position. Make your repetitions slow and deliberate, and don’t attempt to go too heavy. You’re trying to build muscle, not break any silly records regarding incline flye weight being used. Be smart, safe, and you’ll see the upper pectorals and shoulder/pectoral tie-ins improve dramatically.

Flat dumbbell presses

It’s time to go heavy again, this time targeting your middle chest. Knock out 4 to 6 sets of very heavy flat dumbbell presses. Use a spotter cupping your elbows if at all possible. Repetition range should be in the 6 to 10 range using heavy weight and 75 to 80% range of motion. No need to go all the way down!

Decline bench press

Finally it’s time to hit the bottom portion of your chest. You’ve torched the top section with three movements. You’ve tortured the middle section with flat presses. Now you should use a decline movement. Bench press with a 15 to 18 degree incline is probably the safest movement out there in terms of controlling the weight (with or without a spotter) at the end of your workout when control may be an issue. Use moderate weight – don’t go too heavy! You’ll need to bring the barbell down to the lowest point on the pectorals possible, around the nipple area. Make every repetition slow and focused.

steroids online reviews

Thursday, June 9, 2016

Five Parameters Of Chest Training

bodybuilding chest training

While the chest is actually considered to be a single muscle group, it actually contains five separate yet equal areas which need to be developed to their fullest if you wish to display a full and complete chest.

Let’s check out these five areas, along with exercises which hit them most effectively.

The Inner Chest

Close-grip bench press (used for triceps) is a great way to isolate the inner chest. Also useful are incline and flat dumbbell flyes. The contraction and flexion you feel at the peak of every repetition is highly important as well.

The Outer Chest

Cable crossovers, wide incline dumbbell flyers, and parallel bar dips work to help develop that pectoral-shoulder tie-in area. Remember that this part of the upper chest shelf is visible in many poses, and its development is essential if you want to have an impressive upper body. Whenever you see a bodybuilder with poor pectoral/shoulder connections, there’ a good chance he’s not standing in the winner’s circle.

The Upper Chest

Incline “anything” will cause the upper chest to grow. Include a wide variety of incline bench pressing, dumbbell presses and flyes, and machine movements in your weekly training protocol. Always include two free weight exercises for every one machine movement you employ. Otherwise, you may find yourself missing out on some of the added benefits of free weight training, such as stabilizer muscle development.

The Lower Chest

Flat bench presses touch upon the lower chest, but nothing will stimulate this area like decline bench pressing and dumbbell presses. As always, the weight must remain heavy in order to be effective, and the repetitions should be focused and slow. You’ll also stimulate the lower chest (and abdominal tie-in lines) though the use of body weight parallel bar dips.

The Rib Cage

Frequently neglected in talks of overall chest development is the rib cage. In the 1970s, many bodybuilders believed that the use of dumbbell and barbell pullovers would lead to greater rib cage expansion, which would make the chest look bigger in side chest and vacuum poses. It’s hard to argue with the results of training in this manner for such proponents as Arnold Schwarzenegger and Frank Zane, but the jury is still out on whether or not this practice actually expands the bones of the rib cage. At any rate, and for adequate serratus development as well, include pullovers with free weights or the pullover machine in your weekly training regimen.

It is your goal to include movements from each of these main areas in each chest workout. Neglecting one of them from time to time won’t seriously impair your long-term gains, but it won’t help either. At the same time, long-term ignorance of one or more of these areas will lead to compromised overall chest development. It may look worse than it should, and it will certainly perform without complete structure and support required for safe exercising. Include at least one movement from each of these 5 areas in every chest workout, then add additional movements as you see fit, based upon your experience and own strengths and weaknesses in the gym.

buy steroids hcg

Friday, February 26, 2016

Bodybuilding Tips: Double-split Training

double-split training

We’re always looking for ways to shock our bodies into growing. It’s only when we find new ways to challenge our physiques – with new rep ranges, movements, or other variances – that growth occurs.

Well, this body part split may be just what you’re looking for. You start with a week of super-intense training, then scale back for a week. Check it out!

Week One
  • Day 1 – Train chest in the morning. Eat lunch, take a nap and have a snack. Then train triceps in the afternoon.
  • Day 2 – Train back in the morning. Eat lunch, take a nap and have a snack. Then train biceps in the afternoon.
  • Day 3 – Rest
  • Day 4 – Train shoulders in the morning. Eat lunch, take a nap and have a snack. Then train traps in the afternoon.
  • Day 5 – Train quads in the morning. Eat lunch, take a nap and have a snack. Then train hamstrings and calves in the afternoon.
  • Day 6 – Rest
  • Day 7 – Rest
Week Two
  • Day 8 – Train chest and triceps together at your convenience
  • Day 9 – Train back and biceps together at your convenience
  • Day 10 – Rest
  • Day 11 – Train shoulders and traps together at your convenience
  • Day 12 – Train quads, hamstrings, and calves together at your convenience
  • Day 13 – Rest
  • Day 14 – Rest
Once you compete day 14, return to day one. Essentially, you’re training ten times the first week, and 5 times the next. This is very confusing to your central nervous system, and will keep you growing.

If you’re a bodybuilder using anabolic steroids, then these routines will work fine for you. If you’re a natural, you’ll want to ensure you are adding additional sleep and calories to the week when you’re training twice per day. If you want to present a very unique challenge to your body, mix it up even more, and train in this fashion. You’ll be completing two short, and two long, workouts each week, mixing them every other week!

Week One
  • Day 1 – Train chest in the morning. Eat lunch, take a nap and have a snack. Then train triceps in the afternoon.
  • Day 2 – Train back and biceps together at your convenience
  • Day 3 – Rest
  • Day 4 – Train shoulders and traps together at your convenience
  • Day 5 – Train quads in the morning. Eat lunch, take a nap and have a snack. Then train hamstrings and calves in the afternoon.
  • Day 6 – Rest
  • Day 7 – Rest
Week Two
  • Day 8 – Train chest and triceps together at your convenience
  • Day 9 – Train back in the morning. Eat lunch, take a nap and have a snack. Then train biceps in the afternoon.
  • Day 10 – Rest
  • Day 11 – Train shoulders in the morning. Eat lunch, take a nap and have a snack. Then train traps in the afternoon.
  • Day 12 – Train quads, hamstrings, and calves together at your convenience
  • Day 13 – Rest
  • Day 14 – Rest

buy steroids essex

Saturday, October 3, 2015

Supersets: The Ultimate In Chest Training

Q: What do you think about combining chest and back in a superset? I hear that it should be a large body part like back and biceps, or within one body part, such as legs. What are the upsides and downsides of doing it either way?

A: There are no upsides and downsides, per se, because training has no right or wrong answers beyond flat out “overtraining” and “training with poor form”. I personally feel that combining large body parts means that something has to give. But it depends on what you want out of it, how often you do it and how carefully you choose exercises and combine them. Single exercises combined into a superset, such as what Arnold used to do: Incline presses combined with pull downs – is a great way to keep the intensity up in both body parts and using the time in alternating body part sets to rest one body part optimally. But then why wouldn’t you just train that body part normally? The idea if you do combine that is to choose just one exercise per body part and stick with it for a series of supersets – somewhat like the GVT question, but a little different. I prefer to do supersets within one body part alternating exercises that recruit slightly different muscle within the group. But as with anything, try it for yourself. Some people really only like to train using supersets, and this is just one way to try it.

Chest Supersets
Sunday, July 26, 2015

Tips For Adding Muscle Mass To Your Chest and Shoulders

Most bodybuilders are well aware of the importance of flat and incline bench presses. Some even discover dumbbell flyes before long. A small percentage learns of the benefits of pullovers. However, most don’t discover the benefits of low cable crossovers until years after they’ve started training. By then, the pectoral-deltoid tie-in is a weak area in many bodybuilders. Using this exercise early on ensures that this area never is a weakness; rather, a strength!

Use the standard cable crossover station. However, instead of having the handles set up over your head, lower them down to the lowest peg, just a few inches off the ground. Then, complete the exercise in the standard motion. Grab a handle with each hand, with your body bent slightly forward and your feet shoulder-width apart, in a staggered position. Slowly bring the handles together, taking a full second to flex at the peak of contraction, just as the handles meet in the middle. Lower the weight slowly on each repetition to emphasize the negative pulling upon the shoulder-pectoral tie-in.

Complete four sets of 8 to 14 repetitions for this movement. Higher repetitions are desirable; as this exercise isn’t something you want to do with an insane amount of weight. The goal is to pump blood into regions of the chest that don’t receive stimulation from the standard mass-building movements such as bench press and incline dumbbell presses.

 The middle and lower pecs, as well as the shoulder-pectoral tie-in, are trained by this exercise. It’s similar in effect to dumbbell flyes. However, the cables allow a much wider range of motion to be attained. Additionally, adjusting foot placement on this movement can result in stimulation of different parts of the muscle group. Step backs 18 inches, and you’ll notice the inner pecs receiving the bulk of the stimulation. Change up your feet position now and then to ensure all areas of the pecs are equally stimulated, as well as to keep things interesting mentally.

The pressing movements will always be king among bodybuilders. There is nothing more gratifying that delivering a new personal record on the bench press, and nothing better after two days away from the weights than coming back and hopping on that incline bench. These movements should be employed regularly to ensure the foundation of mass is present. However, once you have the mass, exercises like low cable crossovers can help to fill out that shoulder-pectoral tie-in area, which isn’t affected as much by bench presses. Overall pectoral development is the name of the game in bodybuilding, and this exercise certainly helps to deliver that.
Wednesday, July 22, 2015

Bodybuilding Tips For Effective Chest Training

We’ve all been asked “how much ya bench?” by a non-trained person about a hundred times in our lives, correct? Perhaps as a result, the chest is the body part that most bodybuilders tackle first when they enter the gym. Many beginner bodybuilders are solely flat bench pressers for the first year or three in the gym, and this is okay for establishing a baseline of muscle for future growth. However, there comes a time for maturing chest training so that a well-balanced chest sits atop your upper body. Here are some tips and tricks to follow for complete chest development.

Get the ratios right
You should be training chest with a 3:1 ratio for the incline:flat pressing movements. In other words, if you complete 9 sets of inline barbell presses and dumbbell flyes, you should be completing 3 sets of flat pressing or flyes. Many bodybuilders – particularly those with the standard Weider flat bench at home – don’t complete any incline bench pressing for their first year or two of training. This creates an aesthetic and strength imbalance which can only be rectified using a 3:1 incline:flat training ratio.

While cable crossovers can provide a great pump and deliver some stimulation to that pectoral-deltoid tie-in, many bodybuilders treat this movement as a mass-gainer. It will deliver a lot of blood to the region and might feel very good, but this movement will not build your pecs in the same manner that flat and incline presses and flyes will. Play with the cables a few times per month, but stick with the heavy compound movements until you have a well-sized chest and are focusing upon shaping it.

Just a little patience
It may seem confusing to train using this wide variety of chest movements when you’re used to just plugging away on the bench press each workout. Deal with it. Your chest is comprised of a vast network of interlocking mesh of muscle sheets. They need to be hit from many different angles in order to stimulate complete growth.

The 20-rep set
At least once per workout, complete a set containing twenty reps. This will stimulate your slow-twitch muscle fibers (those which are only activated by repetition number 12 or 15) and assure you’re stimulating every possible muscle fiber in the chest region. Most of your day should be hard and heavy, but the 20-rep set should always make the trip!

Chest Exercise

You can have a superb chest routine and follow all the rules, but if you’re not training legs or back, you’re going to develop imbalances which can potentially lead to injuries. Utilize a full-body routine, and don’t skip days. If you have weak body parts, it’s usually because you’re not training legs hard enough.

The chest is the centerpiece in most physiques, the place the judges’ eyes first rest when scanning the stage for competitors. Possessing a well-developed chest is imperative for success at even the local bodybuilding level. Follow this tips and tricks, and train hard and intelligently. A powerful chest will follow!