Blasting Your bench!
In this editorial I am going to speak about what I feel is the most effective and growth promoting workout for the chest.
Blasting The Chest!
In
this editorial I am going to speak about what I feel is the most
effective and growth promoting workout for the chest. The large majority
of bodybuilders and weight training fanatics feel that a chest workout
is not thought about “complete” without utilizing free-weight barbell
press as their primary and core exercise. Lots of of these individuals
also think that strength is relative to size and are more intrigued by
training their egos with heavy poundage they cannot handle in lieu of
utilizing proper form and weight choice and actually stimulating the
fibers of the chest to promote growth in the work of recovery time.Blasting The Chest!
Speaking of recovery time, it also amazes me how these selective individuals appear to have the ability to train chest four to one time per week. It makes me wonder what they think about an effective workout. Is it a workout that doesn’t promote growth to the chest but makes poundage go up by small increments on a every month or yearly basis? If this is so, you should not be reading this editorial. This editorial if for those who need actual chest growth, don’t have an ego, and don’t get pissed off when they must sacrifice their “brute poundage” for a more efficient workout.
Stimulating The Chest
The chest workout that I will present is the current chest workout that I have found to be most effective at stimulating the chest. This workout incorporates techniques that lots of people don’t think in or follow due to observation. I feel that the main reason in which people won’t utilize the four techniques that I will speak about is due to the fact that they are whimsical to endure the pain that these principles can inflicting on the body.
Most bodybuilders and weight trainers would use straight sets (which don’t cause much pain on the body), and they would also use their heavy poundage that they feel proud of achieving. I mean what is worse than having to drop the weight that you could using and actually suffer while using it? But in the event you need to have a barrel sized chest with striations and veins walking through it, I feel these techniques are the only way to blast the chest to get it to that point of growth. The 5 techniques that are used in all of my workouts are: pre-exhaust, triple drop sets, and also rest pause, and my four new favorites – tremendous slow, and extreme stretching. Without these techniques I would be lost at a sub-intensity level and not accomplish the feeling of accomplishment that I do with these principles.
So now with a simple background on what you will be up for lets introduce the m
ost
beneficial workout for the chest. This workout always begins on the
Pec-deck fly machine. Why might you ask? Well it is only the best
machine to fully isolate the chest and pre-exhaust it to its full
extent. Lets paint a picture. Most people on chest day will go straight
to the flat press, don’t get me wrong its an excellent movement but it’s
downfalls.When using the flat barbell press. When you reach failure your triceps and shoulders usually give out before you can fully blast and stimulate the chest. But with pre-exhaust your chest, and only your chest will already be stimulated before you get to the flat press. So back to the workout, my workout partner and I will usually warm up with some light sets before they start to inflict the pain. On this machine, one working set will be preformed. With the style that it is preformed in you wont want/be able to perform another set in a similar fashion.
The Workout
All right, now lets get this workout going. After a few light warm up sets on the pec-deck they are then prepared for our one working set. The style in which the set is preformed is a triple drop set with forced reps and also slow reps in the work of the set. Now the set has begun, 6 to 8 slow and controlled reps are preformed before I start to reach failure. My partner then steps in and helps me further complete another 2-4 reps. I have completed the first of the four sets and now the weight stack has been reduced slightly. With no times rest the second set has begun and 4 to 6 slow reps are preformed to failure with an additional 2-4 partner assisted reps.
The
stack has then been reduced again and a similar set as the earlier is
preformed, but this time I am liking to add some pauses at the stretch
and also the contraction. After this triple drop set my chest is on fire
and in pain to call it quits for the day.
But hey, that is the pre-exhaustion, right?
After your first
working set, your chest will be pumped beyond belief and hurting to feel
like you did a full workout, but they still must do presses! The next
exercise that I use is the Incline smith press. I feel that this hits
the chest ideal in the event you angle it right. After one or four
warm-ups they proceed to our (like the pec-deck) one working set, like
the Deck-Deck they are performing a triple drop. With the set begun I
hit 4-5 reps with four second negatives, after I reached failure I get
2-3 partner assisted reps.The weight is dropped, and the same set and rep protocol is preformed until I reach failure. Again the weight is dropped and the same style set is preformed to complete the triple drop.
With my chest destroyed beyond belief I move on to my third and final exercise, which is flat dumbbell pres, rest-pause. This exercise is like a finishing up for the chest due to the fact that it will be destroyed from the four earlier sets. After picking a weight that is moderately heavy I bang out 8-10 reps with five-second negatives, and place them back up on my thighs in a seated position. After 15-20 seconds rest I again proceed to do another set, this time only getting 3-4 reps with five-second negatives. The weight is then rested again and I final set is preformed only getting 2-3 reps and a 20 second hold at mid point at the finish, ouch.
About The Workout
The last, what I think about exercise, is the stretch. What is this you ask? This is a method that I use generated from Anabolic Extreme. It is one of the most recent additions to my workouts and it is probably one of the best additions. To do this you pick a weight you can handle on flies for a set of 6-8, but you don’t perform reps. You start with the weight at the top positions and slowly do a 8 second negative. When the weight is at the deepest stretch you hold it for 50 seconds trying your hardest not to drop it. Try this for three weeks and tell me the way you chest looks, and also how much better your stability on press movements has improved.
Well, that is the workout in a nutshell. In the event you won’t do it consistently, at least try it one time and see what it feels like to actually have a sore chest for 4-5 days after. This is one of the most brutal workouts I have completed for chest and I think you may feel the same about it. With this workout my chest has been hellishly sore for 4 or more days and got as nauseous as a leg workout after my triple drops. But in the event you do select to do it consistently you will notice a large improvement in your chest immediately. Give it a shot and tell me what you think!
| Exercise | Warm-ups | Sets | Reps |
| Pec-deck fly | 2-3 | 1 | Triple drop |
| Incline Smith press | 2 | 1 | Triple drop |
| Flat dumbbell press | 1 | 1 | Rest pause |
| Stretch (flat fly) | 50 seconds to 1 minute | ||
7 Methods to Gain Muscle Mass
Workouts are effective when you’re trying to increase muscle mass,
you must remember that all bodies are different in workouts and that
gaining muscle mass is a bit easier for some people and more tough for
others. Building a lean muscular and strong body is all about eating the
right foods at the right times, training correctly and giving your
muscles enough rest in-between workouts.
There are many different training programs & workouts intended to support you build muscle and gain weight, but the best method to increase muscle mass is to train with barbells and dumbbells as well as to be reliable with following a structured weight training routine that targets your entire body over the course of a week.
In this article, we’ll discuss 7 essential muscle building techniques & workouts you should implement in order to get bigger and stronger faster.
1- During workouts always lift heavy weights. Simply put, heavy weights will stimulate muscle growth. If you’ve only been weight training for a few months, I recommend that you lift weights that are a bit lighter as you haven’t yet developed the all-important “mind-muscle” connection that’s essential to developing a truly impressive muscular physique.
2- To build muscle and gain weight fast, train in the 8 to 12 rep range for the upper body and the 15-20 range for the lower workout. Training in these rep ranges will effectively stimulate the various different muscle fibers of the upper body and the legs.
3- Time your rest periods in-between sets. If you’re resting too long or too short in-between sets then you won’t be maximizing your strength and power on every set in workout. To build muscle mass, rest at least 1 minute but no more than 3 minutes in-between sets.
4- Eat more small meals separated about 3 to 4 hours apart. The more
small meals you eat, the more efficient your metabolism will be as your
body has to burn calories to digest and process food. Also, by eating
every 3 hours, you’ll supply your muscles with nutrients and protein
around the clock which will prevent your body form using muscle tissue
for energy during workout.
5- Cut out all aerobic activity. Doing excessive cardio will prevent you from building muscle and gaining weight since aerobics burn too many calories and interfere with the muscle re-building process. When you’re in mass gain mode, you need all the calories you eat to support muscle growth, thus you can’t afford to burn those precious calories that are essential to building muscle.
6- Don’t train more than 3 to 4 days per week. Just like doing too much cardio, training with weights too often will have the opposite effect by reducing your muscle mass and strength. To build muscle and gain weight, you should have just as many rest days as you do training days. And on your training days, keep your sets for each body part to a minimum because doing too many sets will burn excessive calories that your body requires for growth.
7- Modification the workout routine every now and then. Following the identical routine for months on end is not the best way to pack on muscle mass. Your body gets familiar doing the unchanged exercises every week, thus you must change up a few exercises each once in a while. For example, rather than doing the barbell bench press, do dumbbell bench presses. If you have been doing deadlifts with a barbell, change it up and do dumbbell deadlifts as an alternative.
There are many different training programs & workouts intended to support you build muscle and gain weight, but the best method to increase muscle mass is to train with barbells and dumbbells as well as to be reliable with following a structured weight training routine that targets your entire body over the course of a week.
In this article, we’ll discuss 7 essential muscle building techniques & workouts you should implement in order to get bigger and stronger faster.
1- During workouts always lift heavy weights. Simply put, heavy weights will stimulate muscle growth. If you’ve only been weight training for a few months, I recommend that you lift weights that are a bit lighter as you haven’t yet developed the all-important “mind-muscle” connection that’s essential to developing a truly impressive muscular physique.
2- To build muscle and gain weight fast, train in the 8 to 12 rep range for the upper body and the 15-20 range for the lower workout. Training in these rep ranges will effectively stimulate the various different muscle fibers of the upper body and the legs.
3- Time your rest periods in-between sets. If you’re resting too long or too short in-between sets then you won’t be maximizing your strength and power on every set in workout. To build muscle mass, rest at least 1 minute but no more than 3 minutes in-between sets.
5- Cut out all aerobic activity. Doing excessive cardio will prevent you from building muscle and gaining weight since aerobics burn too many calories and interfere with the muscle re-building process. When you’re in mass gain mode, you need all the calories you eat to support muscle growth, thus you can’t afford to burn those precious calories that are essential to building muscle.
6- Don’t train more than 3 to 4 days per week. Just like doing too much cardio, training with weights too often will have the opposite effect by reducing your muscle mass and strength. To build muscle and gain weight, you should have just as many rest days as you do training days. And on your training days, keep your sets for each body part to a minimum because doing too many sets will burn excessive calories that your body requires for growth.
7- Modification the workout routine every now and then. Following the identical routine for months on end is not the best way to pack on muscle mass. Your body gets familiar doing the unchanged exercises every week, thus you must change up a few exercises each once in a while. For example, rather than doing the barbell bench press, do dumbbell bench presses. If you have been doing deadlifts with a barbell, change it up and do dumbbell deadlifts as an alternative.
10 tips to get ripped six pack
Every guy is dreaming to know the secret how to get ripped six-pack.
And we are going to give you the most useful tips how to get amazing
abs.
1) Train your abs everywhere and every time you have a chance to. If you are stuck in traffic, do static ab contractions. You can also pull your belly button in toward your spine and hold for a count of 10.
2) Reduce total amount of your body fat and burn more calories. If you are just doing abs, it’s not enough. Sit-ups will only condition the abs under all the fat.
3) Train abs, calves and forearms together. Training these groups of muscles all together will help you to attack abs with higher intensity.
4) Find new ways to crunch, bend and twist in your daily life. Forget about your workout routine. Use a stability ball to improve your balance too, or add complex core-movements to your workout. Combine exercises and be creative.
5) Perform staggered sets. Don’t rest on the bench between sets. Do some ab exercise and don’t waste the time.
6) Drink plenty of water, its essential. Your body needs water to function properly. If you don’t drink enough water, you will not have enough energy and power for hard workouts.
Don’t skip breakfast. When you don’t eat breakfast, you are killing your metabolism. You will also get hungrier later on and eat more.
8) Get enough rest and sleep. Every doctor will tell you that you need the right amount of rest and sleep. It will give you more energy for trainings.
10) Don’t skip abs workouts and don’t reduce your overall potential for a better look. You can do better. Work on your body!9) Do cardio to lose extra fat over your abs. If you still have fat on your stomach, you will not get ripped six-pack. Cardio workouts are workouts that raise your heart rate for a given set of time. Some examples would be running, jogging, bike riding, dancing and rowing. Try cardio workouts often (3 to 5 times per week) for at least an hour at a time.
1) Train your abs everywhere and every time you have a chance to. If you are stuck in traffic, do static ab contractions. You can also pull your belly button in toward your spine and hold for a count of 10.
2) Reduce total amount of your body fat and burn more calories. If you are just doing abs, it’s not enough. Sit-ups will only condition the abs under all the fat.
3) Train abs, calves and forearms together. Training these groups of muscles all together will help you to attack abs with higher intensity.
4) Find new ways to crunch, bend and twist in your daily life. Forget about your workout routine. Use a stability ball to improve your balance too, or add complex core-movements to your workout. Combine exercises and be creative.
5) Perform staggered sets. Don’t rest on the bench between sets. Do some ab exercise and don’t waste the time.
6) Drink plenty of water, its essential. Your body needs water to function properly. If you don’t drink enough water, you will not have enough energy and power for hard workouts.
Don’t skip breakfast. When you don’t eat breakfast, you are killing your metabolism. You will also get hungrier later on and eat more.
8) Get enough rest and sleep. Every doctor will tell you that you need the right amount of rest and sleep. It will give you more energy for trainings.
10) Don’t skip abs workouts and don’t reduce your overall potential for a better look. You can do better. Work on your body!9) Do cardio to lose extra fat over your abs. If you still have fat on your stomach, you will not get ripped six-pack. Cardio workouts are workouts that raise your heart rate for a given set of time. Some examples would be running, jogging, bike riding, dancing and rowing. Try cardio workouts often (3 to 5 times per week) for at least an hour at a time.
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