How to gain muscle mass in the chest (effectively)

Increases muscle mass in the chest area effectively.

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 error in chest training is called EGO and usually goes hand in hand with the bench press.

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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.

Let go of the ego, not only in the bench press but in all 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 and that makes him the great villain of chest training is: the form of execution of the exercise.

It is common to see half repetitions instead of complete repetitions, all to raise more than the colleague next to you or to impress the new girl in the gym.

how to gain muscle in the chest

The solution

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.

Training plan

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

Pushups 3 Series to Failure


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 do only 6 or 7 repetitions in that same series.

You will choose a weight where you can do 10 reps, period.

In the 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 high calorie diet.

Try to increase the training loads for training, even if only in one exercise.

Try to progress from training to training.

Don't forget to follow 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.

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