Basic principles of pumping up the pectoral muscles

Chest training, in principle, is a simple matter. We are talking about bench presses and deadlifts. However, the owners of powerful and defined chests can be counted on the fingers of one hand. What is the reason? The fact is that the pectorals are large muscles, and training such muscles is not easy.

The main rule is peak training intensity, super-concentration, huge weights and rivers of sweat. Moreover, at every training session! Now look around. Someone is zealously "hammering" light crossovers, someone is cheerfully swinging nickel-plated dumbbells in a lying position. But where is the company of stubborn fans, crazy about heavy bench presses? One presses - on the verge, so that the bones crackle! Three more insure. Then the second, the third... In other words, where is the real work? That's the answer!

Here are precise methodological instructions for the "correct" training of the pectoral muscles. Remember, extremeness is your main motto. Hence the priority of basic exercises, minimum repetitions, a long rest interval for the sake of complete recovery of muscles and nerves...

Exercise selection: 2-3 presses, 1-2 extensions

The chest muscles, in fact, consist of a pair of pectoral muscles, which are located on both sides of the sternum (under the pectoral muscles are the pectoralis minor, but they practically do not affect the size of the chest). The unique shape of the pectoral muscles and the fact that they are attached to the bones of the shoulder girdle allow you to effectively influence the upper, middle and lower parts of these muscles with different variants of the bench press - on an inclined bench, horizontal bench and bench with an inclination downwards - and various types of extensions.

Beginners, as a rule, prefer the bench press and seem to achieve good results. But if you make this variant of the bench press the basis of your chest training, you will soon find that only the middle part of your pectoral muscles has become "flesh", while their upper part remains flat, and the lower part - sluggish and undrawn. "Most of those who are just starting to do it, purely psychologically "fall" into the bench press," notes professional Nasser El-Sonbati. - Yes, this is a great strength exercise, but you need to do it at a minimum. From the very beginning, start seriously "bombing" the upper pectoral muscles. Always make the incline bench press the first exercise. Consider the incline bench press your most important exercise!"

Exercises with free weights give the greatest effect. And the incline bench press is no exception. Don't even try to replace the barbell with a simulator!

If we return to the general scheme, then, according to Nasser, there is nothing better than a complex of 2-3 presses and 1-2 extensions (with dumbbells or on the block).

The sequence of exercises: first presses, then extensions.

The press is a "multi-joint" movement. Simply put, a "multi-joint" movement allows you to overcome much more weight. As a result, a greater load falls on the target muscle than, for example, in extensions.

However, you do not need to adhere to the same order of exercises in each workout. The reason? Accidental under-recovery of triceps and delts after the previous workout. In this case, there is no reason to "hold on". You need to change the exercise and start with extensions or crossovers. The pectorals will get tired and equalize their strength potential with the triceps and delts. And then you can start "pressing" sets. By the way, to increase the return on your bench press, each set can be supplemented with extensions or crossovers to ensure that you are working your chest muscles.

Sets and reps: 10-12 sets, 6-12 reps

Excluding one or two warm-up sets, a beginner should generally do no more than 10-12 sets of chest exercises per workout. "Pumping" in the case of chest training works poorly, so it's better to limit the number of sets, but work hard in each of them. muscles give their all not even one hundred, but two hundred percent and finish the set to the end, no matter how much effort it costs you. Only then will your muscles begin to grow and gain strength.

Your task is to overcome the pain threshold, force your pectoral

As for reps, there is nothing better than 6-12 reps per set. If there are less than six, the set will be too short to properly stimulate muscle growth. If there are more than twelve, then your training for maximum muscle hypertrophy (their increase in size) will be "refocused" on increasing their efficiency and endurance.

Rest: from 30 seconds to two minutes.

In order for the pectoral muscles to grow, blood flow, hypothermia and loss of tone must not be allowed in the breaks between sets. Hence, long rest breaks should be excluded. According to Nasser, a simple rest rule applies to the chest: the break should last exactly as long as the set itself. If you train with a partner, then there is a different rule: while you perform the set, the partner rests, and vice versa. No additional rest is needed.

Weight selection: combine the "weight pyramid" and sets with a constant weight.

Oddly enough, but according to experts, the "pyramid" principle is ineffective in training the pectoral muscles. The reason is that the muscles need super-strong stimulation, and in the "pyramid" you spend a lot of time and energy on sets with a small weight. Only 1-2 final sets are truly "serious" from the entire series. The "pyramid" is good for increasing strength and breaking through a "plateau", but in terms of pumping up mass it is weak.

The best technique for chest is a special type of cyclical training, when at first you perform sets with one weight, for example, 6 x 6. And by the end of the cycle, having lost your strength, you switch to the "pyramid" in order to use it to break through to new strength results. However, whatever method you choose, the basis of the basics is the high intensity of your each approach.

Frequency: one workout every 5-6 days.

When it comes to training your chest muscles, there are two basic rules to follow:

1. Don't train them until they are fully recovered from the previous workout and slightly sore.

2. The interval between workouts should be at least 72-96 hours.

Remember that muscles grow during rest, not in the gym. They need time not only to "repair" damaged muscle fibers, but also to synthesize additional protein in quantities that exceed the needs of simple "repair" of the tissue. This so-called protein supercompensation in the muscles is the basis of their growth. If the muscles do not receive at least 72 hours to rest and recover, then this most important process for you will not be completed, and all your efforts will be in vain.

Complex

Exercises

Sets

Reps

Barbell Press on Incline Bench

8-12*

Dumbbell Press on Incline Bench

8-10**+

Dumbbell Rows on Horizontal Bench

10**

* Increase weight and decrease reps with each set

** Sets with constant weight

+ Towards the end of your training cycle, perform this exercise in a "pyramid" fashion to take your results to the next level.


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We are talking about bench presses and deadlifts. However, the owners of powerful and defined chests can be counted on the fingers of one hand. What is the reason? The fact is that the pectorals are large muscles, and training such muscles is not easy. The main rule is peak training intensity, super-concentration, huge weights and rivers of sweat. Moreover, at every training session! Now look around. Someone is zealously "hammering" light crossovers, someone is cheerfully swinging nickel-plated dumbbells in a lying position. But where is the company of stubborn fans, crazy about heavy bench presses? One presses - on the verge, so that the bones crackle! Three more insure. Then the second, the third... In other words, where is the real work? That's the answer! Here are precise methodological instructions for the "correct" training of the pectoral muscles. Remember, extremeness is your main motto. Hence the priority of basic exercises, minimum repetitions, a long rest interval for the sake of complete recovery of muscles and nerves... Exercise selection: 2-3 presses, 1-2 extensions The chest muscles, in fact, consist of a pair of pectoral muscles, which are located on both sides of the sternum (under the pectoral muscles are the pectoralis minor, but they practically do not affect the size of the chest). The unique shape of the pectoral muscles and the fact that they are attached to the bones of the shoulder girdle allow you to effectively influence the upper, middle and lower parts of these muscles with different variants of the bench press - on an inclined bench, horizontal bench and bench with an inclination downwards - and various types of extensions. Beginners, as a rule, prefer the bench press and seem to achieve good results. But if you make this variant of the bench press the basis of your chest training, you will soon find that only the middle part of your pectoral muscles has become "flesh", while their upper part remains flat, and the lower part - sluggish and undrawn. "Most of those who are just starting to do it, purely psychologically "fall" into the bench press," notes professional Nasser El-Sonbati. - Yes, this is a great strength exercise, but you need to do it at a minimum. From the very beginning, start seriously "bombing" the upper pectoral muscles. Always make the incline bench press the first exercise. Consider the incline bench press your most important exercise!" Exercises with free weights give the greatest effect. And the incline bench press is no exception. Don't even try to replace the barbell with a simulator! If we return to the general scheme, then, according to Nasser, there is nothing better than a complex of 2-3 presses and 1-2 extensions (with dumbbells or on the block). The sequence of exercises: first presses, then extensions. The press is a "multi-joint" movement. Simply put, a "multi-joint" movement allows you to overcome much more weight. As a result, a greater load falls on the target muscle than, for example, in extensions. However, you do not need to adhere to the same order of exercises in each workout. The reason? Accidental under-recovery of triceps and delts after the previous workout. In this case, there is no reason to "hold on". You need to change the exercise and start with extensions or crossovers. The pectorals will get tired and equalize their strength potential with the triceps and delts. And then you can start "pressing" sets. By the way, to increase the return on your bench press, each set can be supplemented with extensions or crossovers to ensure that you are working your chest muscles. Sets and reps: 10-12 sets, 6-12 reps Excluding one or two warm-up sets, a beginner should generally do no more than 10-12 sets of chest exercises per workout. "Pumping" in the case of chest training works poorly, so it's better to limit the number of sets, but work hard in each of them. muscles give their all not even one hundred, but two hundred percent and finish the set to the end, no matter how much effort it costs you. Only then will your muscles begin to grow and gain strength. Your task is to overcome the pain threshold, force your pectoral As for reps, there is nothing better than 6-12 reps per set. If there are less than six, the set will be too short to properly stimulate muscle growth. If there are more than twelve, then your training for maximum muscle hypertrophy (their increase in size) will be "refocused" on increasing their efficiency and endurance. Rest: from 30 seconds to two minutes. In order for the pectoral muscles to grow, blood flow, hypothermia and loss of tone must not be allowed in the breaks between sets. Hence, long rest breaks should be excluded. According to Nasser, a simple rest rule applies to the chest: the break should last exactly as long as the set itself. If you train with a partner, then there is a different rule: while you perform the set, the partner rests, and vice versa. No additional rest is needed. Weight selection: combine the "weight pyramid" and sets with a constant weight. Oddly enough, but according to experts, the "pyramid" principle is ineffective in training the pectoral muscles. The reason is that the muscles need super-strong stimulation, and in the "pyramid" you spend a lot of time and energy on sets with a small weight. Only 1-2 final sets are truly "serious" from the entire series. The "pyramid" is good for increasing strength and breaking through a "plateau", but in terms of pumping up mass it is weak. The best technique for chest is a special type of cyclical training, when at first you perform sets with one weight, for example, 6 x 6. And by the end of the cycle, having lost your strength, you switch to the "pyramid" in order to use it to break through to new strength results. However, whatever method you choose, the basis of the basics is the high intensity of your each approach. Frequency: one workout every 5-6 days. When it comes to training your chest muscles, there are two basic rules to follow: 1. Don't train them until they are fully recovered from the previous workout and slightly sore. 2. The interval between workouts should be at least 72-96 hours. Remember that muscles grow during rest, not in the gym. They need time not only to "repair" damaged muscle fibers, but also to synthesize additional protein in quantities that exceed the needs of simple "repair" of the tissue. This so-called protein supercompensation in the muscles is the basis of their growth. If the muscles do not receive at least 72 hours to rest and recover, then this most important process for you will not be completed, and all your efforts will be in vain. Complex Exercises Sets Reps Barbell Press on Incline Bench 4 8-12* Dumbbell Press on Incline Bench 3 8-10+ Dumbbell Rows on Horizontal Bench 3 10 * Increase weight and decrease reps with each set ** Sets with constant weight + Towards the end of your training cycle, perform this exercise in a "pyramid" fashion to take your results to the next level.
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