Effectively increases muscle mass in the chest area
Monday is the official day of chest training.
Tears, blood and sweat are dropped on the bench.
However, the loads are large, but muscle development is often not so.
If you think your chest is falling behind, and you're not getting the results you want, read on.
The main error
Let's start by talking about the main error.
It is present in any workout, of any muscle, but it has its peak in chest training.
The main mistake in chest training is called EGO and usually goes hand in hand with the bench press.
The bench press is the main exercise for working the chest, and it is also the one that serves as a measure of strength in coffee conversations.
You have probably never been asked how much lunges you do, but most likely you have been asked how much you do on the bench press.
Leave the ego aside, not only in the bench press but in all the exercises.
You are concerned with increasing loads, yes, but with a correct shape (or close to it!).
You have probably been asked for help with a set of bench presses and ended up doing a series of strokes.
Do not fall into this error, do not let the ego control your training.
Another of the consequences of the ego that makes him the great villain of chest training is: the form of execution of the exercise.
It's common to see half reps instead of full reps, all to lift more than the colleague next door or impress the new girl at the gym.
With this in mind, we also need a good chest training routine.
Something well structured and that will give you the best possible gains.
Here is the plan to follow.
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Inclined Chest Press 4 Series 10-8-8-6
Bench Press 4 Series 8-8-8
Inclined Openings 3 Series 10-10-8
In Super Series with
Weights must be chosen appropriately with the repetitions to be performed.
For a series of 10 repetitions you will choose a weight that you will not be able to do 11 or 12 repetitions, in the same way that you will not be doing only 6 or 7 repetitions in that same series.
You will choose a weight where you can do 10 reps, period.
In inclined chest press and flat bench press exercises it is allowed to reduce one repetition if the weight is justified.
That is, instead of 8 you can do 7 repetitions, or instead of 6 you can do 5, but .. When?
When you go to do a load that you never did, that is, a new load, an increase in weight.
Never do less sets than those stipulated in the plan.
However, if you are inspired, you can do one or two more sets, as long as you rest well and are following a diet hypercaloric.
Try to increase the training loads for training, even if only in one exercise.
Try to progress from training to training.
Do not forget of course to follow with a good diet, if you want to gain muscle mass in your chest you need a high calorie diet.
Follow the routine for at least 2 months.