Hard Gainers' Definitive Growth And Development System
In its simplest form muscle growth breaks down into four sections:
Dumbbell work in general, and flyes in particular can teach you about how a chest develops, and about getting an extreme stretch with every extension. The stretch is even more important than the contraction. You get better results by going for the stretch rather than going for the poundage, although this intense range of motion means that you have to compromise somewhat on the amount of weight you use.
8 Weeks To Superior Pecs
The chest is the most masculine looking muscle on the body. What makes a good chest anyway? There are some things you should know if you want to have a magnificent chest. The muscles that make up your chest are:
Pectoralis Major – this muscle starts in your clavicle and sternum, and basically makes up your breast.
Serratus Anterior – this is a thin muscle sheet between the ribs and scapula.
What do you think is the quickest method to pack muscle onto a particular body part? The answer rests largely within your capacity to identify that muscle group's flaws and prioritize them over its strengths. The chest can be separated into four different sections:
Upper chest: a weak point in quite a few bodybuilders, who overlook presses that isolate this area.
Lower chest: this part gets worked massively on both flat barbell and dumbbell decline presses.
Outer chest: the ideal workout for this spot would be the barbell bench press. You can also use wide-grip and machine presses.
Inner chest: another distinctly weak spot in a host of bodybuilders. Use dumbbells and cable flyes to train this area.
Not all workouts are created equal. Mass building workouts are mostly those that entail movement at more than one joint and consequently work several muscle groups at once.
Primary Chest Exercises
- Flat bench press – perform 4 sets of 12, 10, 8 and 6 reps with 2 minutes rest in between sets.
- Incline bench press – perform 4 sets of 8 reps with 1 minute and 30 seconds rest in between sets.
Secondary Chest Exercises
- Decline bench press
- Chest press machine
- Cable fly/crossover
Flat presses work your whole chest, and are perhaps the best mass builder you can use. Inclines work the top of your pecs while declines hit the lower section. Dips work the entire pectoral region, as well as your shoulders and triceps. Flies stretch out your pecs and give them that wide look. When working chest it is very important to get a good squeeze at the top and a deep stretch at the bottom of each set.
You must train all the muscles from all different angles in order to have a well-balanced chest. To resolve the frequent problem of a lagging upper chest, make sure you incorporate incline movements right from the start of your routine. You can choose between barbells and dumbbells for the bench presses. The dumbbells will focus on a single chest muscle, while the barbell is better for building mass.
Are your pecs enormous on the outside and comparatively flat on the inside? To attain big titles in today's competitions, the pectorals, that huge, beautiful fan-like muscle complex constructed on top of your deep rib box, must be evenly bulky over the whole slab-like area. The pecs fall prey to patchy growth attributable to only doing flat bench presses far too often.
If you are working out to build muscle, burn fat, improve physical performance or just feel good about yourself, you need to train with a purpose. Any action without purpose is meaningless.
Exercises For Upper Chest Growth
Lee Haney had the best chest in bodybuilding, or for that matter in the history of bodybuilding. If you want to look anything like him, it's a good idea to give emphasis to the upper chest when bombing your pecs.
|Exercises||Sets||Reps Per Set||Explanation|
|Incline dumbbell flyes||3||10-15||Warm-up sets|
|1||6-8||Followed by 3-4 forced reps|
|1||6-8||Followed by two drop sets, 6-8 reps|
|Machine presses||1||6-8||Followed by 3-4 forced reps|
|Incline dumbbell presses||2||6-8||Each set is followed by two drop sets, 6-8 reps|
How To Reduce Rotator Cuff Damage
Instructors around the globe will concur that the most widespread barrier to building an impressive chest is shoulder pain. When the pecs move the upper arm across the body, or rotate it, the top of the upper arm bone gets pulled in its socket. The rotator cuff offsets that pull and makes sure the arm bone stays where it belongs. Too much chest work and over-reliance on difficult exercises like the incline bench press, and/or too little back work can cause a rotator cuff weakness and shoulder pain.
Rotator cuff damage actually stems from faulty positioning of the shoulders. If your body is positioned incorrectly some muscle groups will not be available for development. Your shoulders should never, ever in any movement come in front of your chest. To set your shoulders think of the letter "C." The top of the "C" will be the front of your shoulder, the back will be your shoulder blade and the bottom will be your lats. Never let your shoulders go to the front or to the bottom of the letter "C."