The Ultimate Guide To Pectoral Training

There are many controversies about chest training, for example, the right weight and the intensity of repetitions. Chest strength training should emphasize both mass building and strengthening of the pecs simultaneously. The principal for mass building and strength of the chest is heavy weightlifting. However progress should be gradual rather than instantaneous. Overworking the chest can be hazardous.

Top Chest Exercises

• Flat dumbbell press
• Reversed grips
• Incline dumbbell press
• Barbell bench press
• Machine decline press
• Incline barbell bench press
• Seated machine press
• Dips
• Incline bench cable fly

Ultimate Chest Workout strategy

• Lift heavily. If you desire a muscular and huge chest, focus on maximum reps for any chest workout.
• Perform those workouts that cater for overload progression, that is, constant addition of weight as time goes by. Note that the stronger you get, the bigger you become. There are specific exercises that however do not lead to progressive overload e.g. dumbbell flyes. They only expose you to injury risks.
• Proper work volume. You need to get right about the grand total of repetitions completed every week. The general weightlifting rule states that if you perform heavier repetitions, you only do a few and the opposite still holds.
• Recovery is important for chest development. Heavy lifting calls for more time of recovery period to escape the risk of over training.
• Emphasize on compound body movements and heavy lifting.

Chest training mistakes to avoid

• Focusing on wrong workouts. Some inappropriate workouts are those that involve machines as well as the isolation exercises.
• High rep training. It causes a stunted growth of the pectoral muscles. Unless you are using steroids, avoid high rep training at all costs. Steroids cause rapid development of muscles although they leave out the ligaments and tendons. That is how steroids spoil the joints by creating excess muscle mass that connective tissues cannot handle.

Building a powerful chest doesn’t require drugs; a little knowledge is all that matters and this guide is going to help chest builders to focus on primal areas.

Nutritional Tricks To Get Ripped Fast

There are high chances that you have heard of the traditional rules of getting ripped. This includes things like eating 6 to 8 meals in a day, ensuring that your cars remain on check and increasing your protein intake. On top of this, there are some rules that are not well-established. While these may look counterproductive, they are also proven to work. These are usually referred to as tricks as not every person has caught up on them. Once you include them as part of your nutritional regimen, you will end up getting hooked.

Cheat on your diet

It is possible to get lean without having to adhere to any clean diet. However, cheating occasionally may help you lose fat. However, this doesn’t mean that you should consume unhealthy foods throughout your day. It means increasing the amount of carbs and overall intake of calories in a given day.

Why this works

When strictly dieting, this lead to a drop in the amounts of the critical hormone known as leptin. This is the hormone that is responsible for keeping hunger at bay and raising your metabolism level. When the levels of this hormone fall, you burn fewer calories and eat more. When you overeat, the leptin levels rise and this keeps your levels of metabolism high and your hunger low.

Build muscles during high-carb days

High-carb days are responsible for raising the levels of insulin. This helps to fill the glycogen stores and to keep the metabolism burning in a more efficient way. While insulin is considered to be the hormone that is responsible for sugar crashes and fat storage, it also helps in building muscles. Whenever you eat, insulin gets into your bloodstream and this causes biochemical reactions in most of the tissues such as the muscle fibers.

Burn fat during low-carb days

After the muscles cells have gotten saturated with amino acids and glucose, any extra amounts of glucose are sent to the liver where they are turned into fat. In order to prevent this, you will need to balance low carbs with the high carbs.

How To Increase Your Bench Press

Bench press is the main workout for the chest. In most gyms, it is the standard measure of the ingenuity of a weightlifter. Every weight lifter craves for bigger bench presses, but the reason why some people have small chests even after hard works in the gym is because of poor weightlifting techniques. Correct techniques make a remarkable difference.

The right ways to bench press

• Using the correct form.
• Application of proper techniques.
• Lifting of sufficient weight.
• Consistency in workout programs.
• Pertinent assistant exercising.

Bench pressing tips

• First, identify your areas of weaknesses and work on them.
• Always let your elbows be firmly fixed at your body sides as you use the triceps to lift weights.
• Apply all your body energy in lifting.
• Firmly press against the ground with your feet to stabilize your position.
• Create an intense tension on your upper back muscles and never lift your back off the bench.
• Maintain straight and vertical movements of the bar.

Bench pressing techniques

Optimum effort

In this type of training, maximum effort is applied by lifting the highest possible amounts of weight for particular reps.

Dynamic Training

The basis for this technique is moving weights at the fastest speed possible. It creates an explosive workout session. It is recommended for one day in a week. However, little weights are used in here so as to enhance the swiftness of the movements. In each repetition, the bar is pushed up with maximum force despite the fact that a light weight is being lifted. In other words, the key point is to focus on the speed of the bar.

Bands and Chains training

The chains are meant to increase the resistance when the weight is above the body builder. The chain is fixed onto the floor as the bar rests. As with the bands, they give minimal resistance when the bar is lowered and are fixed at a firm object on the ground and around the ends of barbell machine.

If you want to find more information about the how to increase your bench press, you should get in touch with Muscle Prodigy.

4 Essential Tips To Gain Muscle Mass Fast

If you are serious about adding those slabs of some new muscles and you would like to achieve some great results, this is just the right article for you. First, you will need to understand what muscle growth is. The muscle tissues are usually made of some individual muscle fibers. When you train in the right manner, there is damage to the fibers. By resting & eating, this can help to spur the growth of muscles.

The muscles will not have a reason to grow unless you are able to place them under an increasing demand. This means that after every week, your goal should be to become stronger week after week. It is quite impossible to succeed without this foundation. This means that the weight that you are able to lift this week should increase marginally to what you were able to lift week.

Hypertrophy refers to an increase in muscle size. Your goal should be to target this instead of strength training whose primary focus in strength rather than size. A good rep range should start with 6 to 8 reps for every set and increase to between 8 and 12 reps for every set.

You goal should be to train for 10 weeks in a single rep range before you can move on to the next range. You can begin your first cycle of training with a rep range of 8 to 12 reps for the first training before you can move ahead. When you train at a range that is lower than this, you will not realize a great increase in size.

The intensity with which you do the exercises will also count. You will need to recruit and ensure that you stimulate the maximum muscles in the last few sets that are almost impossible. When you stop short of this point, this will ensure that you don’t switch the growth mechanism.

If you want to find more information about the how to build muscle mass fast, you should get in touch with Muscle Prodigy.

How Effective are Muscle Building Supplements

Whether you have a goal of lifting longer, working out harder or recovering faster, it is possible to find a wide range of supplements that can help you to achieve this. However, not all muscle building supplements are created equal and therefore, it is important to make the right choice of the right ones.

Eat right and lift weights

When it comes to muscles building, there are 2 key steps that are involved. Many people think that all what is necessary is to get into the gym, working out and the right diet. However, if you would like to maximize on the growth of muscles, it is important to include a sports supplement in your shopping list. However, it is worth noting that supplements are not meant to replace the real foods but they are supposed to help in your training and dieting goals. The sports supplements are a good option for:

• When you are struggling to get enough calories/proteins
• Whenever you want to recover fast
• To enable you keep going between different meals if your schedule is tight

Some of the top supplements that you need include:

• Whey protein. Proteins are essential in the buildup of muscle mass. The only difference between whey protein and other protein sources is that whey protein is among the fast absorbing proteins as well as the best sources of proteins to help in muscle recovery and therefore enhance the growth of muscles.
• BCAAS. Proteins are usually made of some small amino acids chains. BCAAS usually consist of around 20 percent of the muscle proteins. This is an indication of their importance in the growth of muscles.
• Creatine. These are usually gotten from the food sources such as fish and meat or are produced by the body. It is usually stored in the skeletal muscles in the form of phosphocreatine and is therefore used for the generation of ATP, which is usually the source of energy for the body.