Before you start your chest strength training, there are a few things that you will need to do. First, you will need to recognize that your exercise of choice will have more effect as compared to how you do them. It is important to focus on certain variables that are not only well established but they have proven to provide maximum size of muscles for all your muscle groups.
- Choose high volume. After engaging in a few warm-ups, engage in 3 to 4 working sets of different exercises and from different angles especially the multi joint movements.
- Exercise to the point of muscle failure. When you stop a set that you could have done more, this could have a negative impact on your level of growth.
- Ensure the right resistance. When doing the working sets, ensure that you work with a weight that you are able to handle for 8 to 12 reps to the point of failure.
- Challenge yourself. If you can manage to do over 12 reps, you should now add weight rather than just adding reps.
Break norms occasionally
When you get to a point where you feel as if your workout has gotten to a run, a good idea would be to flip-flop the single-joint and the multi joint movements if you are to see a new growth of muscles. At the beginning of your workouts, the pecs are still fresh and you can use more weight during the fly movement. It is advisable to resist the urge to use heavy weights for the low reps as this will only serve to increase the stress on joints. It would be advisable to work with a high rep range that is at least eight.
Avoid emphasizing on delts
There are different kinds of mistakes that body builders do during their chest day. However, one of the major ones is to overemphasize on delts. As compared to pecs, delts are a bit weaker and this means that when they fail, you may be left with no option but to end the set before you can fully fatigue your chest muscles.
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