Pectoral Muscles: 10 Tips For Advanced Exercises
By "advanced" I mean exercises suitable for those who have been lifting weights for at least a year. Surely you know which are the exercises that develop a certain part of the body. But if you don't know, you'll find out right now.
Since you train from at least one year, perhaps you are able to isolate the weakest points in the development of your pecs. For some, it is the upper part of the chest, for others the lower part of the chest. However experienced you may be, you should still try to follow the rules and advice listed below:
1. Don't forget the warm-up
Do push-ups before and after your workout. Push-ups really help build your chest. Personally, I benefit greatly from stretching when I work out after doing push-ups.
2. Start with specific exercises for the less developed muscles
If a part of your body is lagging behind in development, train it first. If a muscle in your chest is underdeveloped, try introducing two different dedicated exercises, one with the barbell, another with weights. Make a maximum of 6 set for both exercises.
3. Achieve muscle failure
Count the reps only when you start to feel pain. Failure is a condition in which your muscles can no longer work and you are unable to perform even one more repetition once it occurs. Being able to get to the subsidence causes a profound impact on muscle development.
4. Reduce the length of the rest period
Don't cool your muscles between sets. Minimize the rest period. The maximum rest time should be between 30 and 60 seconds.
5. Lift high weights
Don't always lift the same weight. Your body will get used to it. Every week, add at least half a kilo the weights lifted the previous week.
6. Insert "drop sets"
The drop set is a set in which you progressively decrease the weight lifted after a short series of repetitions. So start with a heavier weight, and then 3 4 reps, decrease it by 30%, repeating the process until done 12 15 repetitions.
You may find that you can no longer lift even the smallest weight for 3 reps, and you are sweating like hell. Then incorporate the drop sets as a final exercise, and use it on the muscle you need to develop the most.
7. Train your pecs 2 times a week
Many people manage to do this in their physical glow phase. I advise you to train the pectorals, if they are underdeveloped, 2 times a week, taking a break period of 72 or more hours between one time and the next.
8. Consider a pre workout
Bring a supplement that, taken pre-workout, will help you lift more weight.
9. Find yourself a spotter
You ask help to someone during your final reps if the weight lifted is large. Especially for your safety.
10. Train in the right posture
Maintain a solid posture throughout the entire workout. Corners: often change the angles of the bench to be able to effectively engage all the muscles of your pectorals.
Intermediate Level Training Card
Memorandum
Change the order of the exercises according to the areas that need the most attention. I want to reiterate that it is better to train before the weaker, then insert two different exercises with a maximum of 6 sets total (three each) for better result.
Consiglio
Use barbell and dumbbells on alternate days. For example, on Monday you could use the barbell, while on Thursday, re-training the pectorals, you will use dumbbells and machines.
Additional Expert Advice
It is probably from 5 or more years that you train. You will certainly have built a very muscular physique, with a body fat percentage over 10% in the peak season.
I have a small but useful piece of advice for you. It's about the plateau. Many bodybuilders experience this. After a few years, they begin to notice that the muscles continue to grow very little. And I know it's a frustrating situation.
Unfortunately, it is the anatomy of the human body. Research shows that the maximum muscle growth takes place in first year weight lifting, after which it begins to decrease over time.
Even if you're training like beasts, 2 body parts twice a week, elephant diet and a thorough knowledge of every aspect of bodybuilding, including ways to train even the weakest muscles.
Insert variations
La Bench press it never went well for you from the start; why not replace it with a machine or dumbbells? Test and monitor for any changes in the following two weeks.
Increase the intensity
Load the bar with maximum weight and you will notice the difference. Maybe you will not be able to do 3 set, but if doing even just 2 with the maximum load you get results ...
Try "deloading"
Deloading means taking a week or two off training. By not exposing the muscles to exercise for a while, they will get used to rest and, upon returning to the gym, will react faster to stimuli.
Inserisci “drop set” e “compound set”
Try these techniques. Compound sets consist of performing two types of exercises for the same muscle group continuously before taking a break.
Relax your muscles
Get a deep tissue massage and try other muscle relaxation techniques, such as saunas and hot baths.
Good workout!
