5 training secrets for building a perfect chest

5 training secrets for building a perfect chest Bodybuilding diet

How much can you bench? That is the question all common, we all know to be used as an indicator of total body strength or virility. However, in this article, I hope to participate and be attracted your attention to some of my secrets to building a treasure of beautifully carved and impressive!
Like any treasure, he must dig deep to find it, a pun! How does a bank is less important, which can be a relief for many who can not bench as much as their peers. Now, the reason I am writing about chest training is twofold:
1. I love to write and share my ideas and points of view based on research on various topics.

2. I found that more people enjoy training because their immediate practical items (ie I have a lot of positive feedback from my article back from higher education).

The objective of the training in the chest is a process in 5 steps:

  1. Determine an appropriate level of resistance, allowing the development of the chest to see (lump in the breast).
  2. Chest train with enough intensity and volume of lead in high definition.
  3. Hitting the chest handles different planes of the body.
  4. Balance your training in the chest with the back of the training to be 2-or 3-to-1. In other words, for each year in the chest, you should do 2-3 exercises for the back.
  5. The work on posture and train your rotator cuff. These four muscles are so complicated and important to maintain the health and integrity of the shoulder and chest to train for a long period.
1. A level of adequate strength for the chest:

Contrary to the reference values of absolute weight, this is just discrimination and prejudices of each individual. We know that everyone is different. So how can we achieve a gold standard or set the bar for everyone across the board to determine how much you should be able to bank?
Well, contrary to popular opinion, I want to use the relative strength as an indicator. Research has shown that in a sample of white males aged 20-29, 1.48 or higher is the 90th percentile, while the average is 1.06 (Cooper Institute for Aerobics Research, 1994). 1.48 (ratio 1RM/bodyweight derivatives, ie, lying 160-Pound male/240 1RM = 1.5).

The number decreased slightly with age. However, the fact is that a 200-pound man can lift 315 pounds is smaller than a man can raise £ 140,225 pounds. Now we have an equal footing as regards the amount a bank can also you can look at the spectacle of the mans chest 140 pounds against the chest of the man of 200 pounds.

In all likelihood, the chest of the man of 140 pounds will stretch marks and the separation of the upper chest down, while Type 200 pounds will probably bubble mass in the chest and without stretch marks. muscle density (quality) is more impressive than muscle mass (quantity).
Do not worry about big breasts in magazines muscle guys who are not likely naturally, but concentrate on their own training, and do it right. You never have a problem.

2. intensity vs. Volume:.

What is the best? I would say that both are equally important. Make sure that training sessions in the chest high volume and low volume of training in the chest. Hormonal both adjustments result favorable to low-volume high-load training induces a good response to testosterone (Kraemer, 2000), while in large quantities, low-moderate load training induces a response of the hormone good growth (Kraemer et al. 1993).
Use the principle of shock and (Schwarzenegger, 1998). For example, before fatigue in the chest will work harder. A sample routine would be to start training with weights on the chest of a bird of 2-3 sets and then do weights or weight bench.
This overload of the chest to have to continue working while fatigued, while the triceps help carry the chest muscles by exercise.
I know from personal experience that the application of routine works. I know because many of you have experienced the pain the most anterior deltoid on numerous occasions after a typical workout chest. However, after this training pre-fatigue, was not with pain in the deltoid muscle at all, but my chest hurt!

Another routine can be representatives of the super-slow. Research has shown that this type of training which undoubtedly positive effects on strength and metabolic rate (Hutchins, 1992, Ward 2004, Westcott et al., 2001).
Personally, I find this type of training to be really big in the waist to the chest. Its like digging in the sand for a treasure chest, with representatives of super-slow, with light weight, moderate, you probably need to dig that kind of intensity.

The base of the slow-REP training that forces you to focus more on improving their technique and feel all the little things that occur physiologically that go unnoticed in the normal range of movement speed traditional rep. However, in the end, it is likely to discover that youve finally got the treasure chest!

3.Flat, incline or decline?.

Research has shown no significant difference in recruitment between the upper chest or the slope of the bank down, but the lower chest were activated more in the decline of the Bank (Barnett et al. 1995; glass Armstrong, 1997).
In fact, Ill give you a simple test that will impress you why I do not incline bench. Lie on an incline bench, and without any weight, keep your arms in front of you on the plane of the bar path. Keep your arms so precisely, and standing.
If you did this correctly, you will notice that your arms are essentially at an angle of 45 degrees above your shoulders. This means simply being used primarily in the anterior deltoid exercise, and his rotator cuff is getting hammered because their weapons are far from the median line, which reduces mechanical lever.
Not to mention, the arms are above shoulder level, leading to shoulder impingement syndrome, common to suffer too much weight lifters in the country (Gross et al., 1993).

I do not like what you just said about incline bench, yet! Well for those who thought this, I have a solution or a good compromise.
Could still tip, but set the bar at the mouth or slightly below the nipple and keep your elbows under your shoulder. In addition, you can press the secret bank or you could do some grip neutral grip dumbbell incline bench press.
The fact is that the movement of flexion of the shoulder (front dumbbell raises) recruits the upper chest more horizontal adduction motion (coated typical T-bar). Personally, I like flat and decline in breast development and maintenance of big shoulders healthy.

In fact, research clearly supports my point of view because it was found that the clavicular fibers of the chest are more in tune with one hand and narrow anterior deltoid activity tends to increase with increasing inclination of the trunk (Barnett et al., 1995).
4.The balance of the muscles:
You see many children walking with hunched shoulders, or rounded. It is a common thing for guys who work in the chest, but the formation of new abandonment. In fact, research indicates that a person with poor posture (rounded shoulders) are more at risk of shoulder problems (Borst, 2006).
For a fuller bust, the work of the upper back. This is not only to create a balance, but really good side to create depth and make the chest look even bigger! In addition, the formation of new actually strengthen your bank, improve your posture and avoid problems in the shoulder by the way (Barlow et al., 2002).
5.The rotator cuff and position:
If you want a nice chest and free from injury, you probably should form the inner base. Anyone can build a luxury home, but he has a solid base is luxury for a longer period of time. This is analogous to having a nice chest problems and prevent the shoulder.
The rotator cuff is worked hard during the bench press or dumbbell lying. The reason being, the pectoralis major is not merely a horizontal shoulder adductor, but also internal rotator (Hamill and Knutzen, 2003). The rotator cuff was to stabilize the internal rotators cons this great moment for external rotation in order to put the shoulder in neutral position.

5 training secrets for building a perfect chest Bodybuilding diet

If you see someone taking the bench to muscular failure, you will see the elbows arching back. You may think, ah, its only through hard work and a little trick. Not exactly. Indeed, the pectoralis major and minor are tired and seek to maximize the effectiveness of the biomechanical performance of its other functions: internal rotation.

What happens, almost nothing. But over time, you see the person holding the shoulder between the series with a blank look on his face. What is this misunderstanding, is this guy is challenged and want to blame someone or something you can not enjoy a good chest workout.

Instead, you must hire a qualified personal trainer and learn to stand correctly and how to balance the chest with appropriate training again, and last but not least, learn to train, strengthen and stretch your muscles rotator rotators.

Excellent Chest Mass Exercise
Barbell Bench Press Or Dumbbell Bench Press:
Regimin 1:

3 sets of 1 rep
Rest-pause training
75-85% 1RM
Followed by 3 sets of 6-10 reps
Regimin 2:

3 sets of 2-4 reps
Drop-set training
80-85-90% 1RM
Regimin 3:

3 sets of 5-10 reps
70-90% 1RM
Followed by 1 set of pushups to failure.
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