Effectively increases muscle mass in the chest area
Monday is the official chest training day.
Tears, blood and sweat are shed on the bench press.
However, the loads are big, but muscle development often doesn't.
If you think your chest is falling behind, and you're not having the results what you want, keep reading this article.
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 to work the pectoral, and it is also the one that serves as a measure of strength in coffee conversations.
You've probably never been asked how much lunge you do, but most likely you've been asked how much bench press you do.
It leaves the ego aside, not only in the bench press but in all exercises.
Worry about increasing the loads yes, but with a correct form (or close to it!).
You've probably been asked to help with a set of bench presses and you ended up doing a set of rows.
Don't fall into this mistake, don't let the ego control your training.
Another of the consequences of the ego and that makes it the great villain of chest training is: a way of performing the exercise.
It is common to see socks repetitions instead of full reps, all to lift more than the guy next door or impress the new girl in 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 should be chosen appropriately with the repetitions to be performed.
For a 10 rep set you will choose a weight that you cannot do 11 or 12 reps, just as you will not only do 6 or 7 reps in that same set.
You're going to choose a weight that you can do 10 reps, period.
In the incline chest press and flat bench press exercises, it is allowed to reduce one repetition if the weight is justified.
In other words, instead of 8 you can do 7 reps, or instead of 6 you can do 5, but... When?
When you are going to carry a load that you have never done before, that is, a new load, an increase in weight.
Never run fewer sets than those stipulated in the plan.
However, if you're inspired, you can do one or two more sets, as long as you rest well and are on a diet. hypercaloric.
Try to increase training loads for training, even if it's just one exercise.
Try to progress from training to training.
Don't forget of course to follow with a good diet, if you want to win muscle mass in the chest you need a high calorie diet.
Follow the routine for at least 2 months.