Posts Tagged ‘chest training’
So, how many kilos can you bench? It is one of the most often asked questions by strength athletes and bodybuilders the world over. In fact the amount you can bench is a great yardstick for over all strength and is probably the best way to gain muscle mass on your upper body and therefore the exercise has reached almost mythical status. So in this article we will provide you with three tips for developing your bench press.
1) Do Drop Sets. These are really effective for giving your chest a massive muscle burn and really stressing the muscles. To do these quite simply do your bench-press exercise as normal but once you can no longer do anymore reps simply take off a weight disc and bang out as many more reps as you possibly can. Then once more take some more weight off the bar and perform as many more reps as you possibly can. Keep reducing the weight on the bar in this fashion until their is no weight left or until you are not able to complete any more reps. This is one method that is very intense and will leave you feeling very sore for a number of days to come. Ensure that your protein intake remains at a high level in order to aid you in building the muscle back stronger.
2) Quit training your chest. Rather train the triceps by themselves for a change. By doing as suggested you can indeed really focus on increasing the strength of your triceps. Once you have done this for 3-4 weeks go back to your benchpress and I can you will more than likely beat your previous best. This is due to the fact that your chest will have had a really good rest period to completely recover from all of your previous workouts and also your triceps will now possess greater strength. As your triceps do a great deal of the work along with your chest muscles when benchpressing it stands to reason that you will be able to press more.
3) 10 sets of 10 repetitions. This is one more intense and tough technique, indeed Arnold Schwarzenegger was a big fan of this technique. Basically you lift as much as you can for ten reps rest and do another ten reps. Repeat this until you have done ten sets of ten reps. You ought to be lowering the weight gradually from one set to the next and you’ll probably be needing two to three minute breaks in between sets. The reason for doing this is to try and give your pecs some new varied stimulus to trigger muscle growth. Again expect to be sore for a week after this workout but also expect to increase your benchpress when you do return to bench pressing again. This is perhaps the fastest way to gain muscle on your chest if done correctly nd is great no no nonsense muscle building.
OK, I hope you found that useful so why not go ahead and give those tips a try in your next pecs workout.
Everyone knows to build muscle up one of the best exercises for the upper body is the bench press. One of the first questions you are likely to be asked by another bodybuilder is ‘how much can you bench press?’. Whilst it may not be the best measure of overall strength it does have a certain macho feel to it and a big bench press is certainly very impressive. So lets cut to the chase and find out how to build muscle now and get a bigger bench press:
Grow your triceps. As musch as two thirds of the entire muscle mass on your arms comes from the tricep muscle. it is more than likely that weak tris are restricting your bench press progress. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises like tricep press-downs are less effective. They can certainly aid in increasing your benchpress.
Why not experiment by doing a seperate session for your triceps alone. More often than not muscle building programs will suggest that you train the triceps along with the chest. Try training them on their own for a change. Doing so enables you to really shred them intensely and stimulate that muscle to grow. Do this over a period of a few weeks and then go back and see how many more weight discs you can press.
Variety. have you been doing the same old routine for months on end? time to vary it up. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.
Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Too much training for your chest muscles means it takes longer for them to recover and develop. Do not focus on quantity rather go for intensity and quality instead. A short intense workout is much more effective than a long drawn out one.
Quality rest. Your muscles are not going to grow in the gym! They grow when they are resting. You won’t grow if you don’t allow enough time to grow. Of course, never train when your muscles are sore and a good guideline is only do 6-9 sets each session for the chest, more than this risks over training.
Take some time-off. if you have hit a chest muscle mass building plateau then have a break. let your body fully recover, get rid of all the niggles aches and pains and then comeback fresh a week or two later with renewed energy and motivation.
Use negatives as a form of pushing your chest muscle harder during a bench press workout. Negatives are when you get the help from two spotters to intially aid you to press the weight upwards but who then let you take the full weight and lower it by yourself under control. This is done because people are able to lower more than they can lift. Therefore if we are able to make the body lower more weight it is probable that this will aid us for the lifting phase too. The negative portion of the lift is proven to develop more muscle growth than the effort phase.
Double check your diet. Are you eating 5-7 meals a day with approximately 1 gram of protein per pound of body weight? If you are not then it is quite possible that you are restricting your gains by not adopting fully a muscle building diet. Each meal should be roughly 50% carbohydrate, 30% protein and the rest made-up of fats. Take supplements if you have the money to, things like: essential fatty acids, whey protein and multi-vitamins are great starting points.
Focus on your technique. Are you pressing correctly. Bad technique can move the focus away from the chest muscles and put you at a greater risk of getting injured. Ensure you are not moving your feet up off the floor and that your hands are not grasping the bar too closely together, these are two easy and often made errors.
By following the guidelines above you should be able to answer the question of how to get a big chest and you will be giving yourself the best chance to build up muscle on your chest fast. Go get them!
Do you like the way your chest looks when you take off your shirt? A chest that anyone would be proud to have. Or does your chest look better when the lights are out. The kind of chest only a mother could love. If you want the kind of chest you always wanted now is your chance. Building chest muscles is easy with a little hard work and some sound chest building tips and techniques.You can build incredible chest muscle if you follow some easy guidelines.
Best Chest Building Exercise
·Bench Press
. Essential to this exercise is making sure that you use proper technique and control the weight throughout the whole movement. Building a huge chest will require the need to have a weight bench and a set of weights in order to do the following techniques.
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Position the bar directly above you while laying flat on the bench and your feet on the floor. Concentrate on lowering the bar to the mid point of your chest. Control the weight throughout the whole movement so you don’t bounce it off your chest. Try and use enough weight so that you can only do fifteen reps for the first set. The rest of the sets will include using only enough weight so that you can only do 12,10 and then 8 reps. The last rep of each set should be done to failure, the point at which you couldn’t do another rep without help. Continue this for two weeks until you feel comfortable with this exercise.
·Dumbbell Flyes
No chest workout would be complete without the aid of the famous dumbbell flyes. While laying flat on the bench grip two dumbbells, one in each hand. While lowering the weight down and out to mid chest make sure your elbows are bent. The lower you can bring the dumbbells the more stretch you will get.As you bring the dumbbells up to the starting position squeeze your chest muscles to get an unbelievable pump. Follow the set and rep scheme that you used for the bench press. Four sets of 15, 12, 10 then 8 repetitions.
·Once A Week
To give your chest muscles a chance to grow it is best to only work out your chest once a week. Build a solid frame and foundation and you will be able to slowly increase the sets and reps. In the long run you will want to stress the muscles to the point of failure. Your ultimate goal is to go to complete failure for optimum muscle gains.
For other great muscle building tips you will want to visit Rocko’s web site, you can find it here: Rocko’s Muscle and Chest Building Tips
In order to build chest muscles you must include these two exercises. It is crucial to mention that you need to routinely change your workout and integrate other strategies to help shock your body into growth. As you progress you will add other exercises that will be tailor made for your body type. If it’s worth having it’s worth the hard effort.
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