The routine that you pursue in bodybuilding plays an enormous part in shaping your general development. You have to design and pursue it to meet your specific goals, whether they are to increase mass and power, stamina and definition, or whatever you're striving for. Beginners should work out 2-4 days per week, intermediates 3-5, and advanced/competition 4-6.
The fact of the matter is that the best online workout program is the one that is specially designed for your requirements and your time schedule. One of the first things you must think about is how much time you're willing to spend working out. You need to make a decision as to how you want to break up each day's workout once you've considered how much time you're willing to spend. For split workouts, there are seven main body groups to work: back, delts, chest, abs, biceps, triceps, forearms and legs.
The chest is certainly the muscle group that the majority of people try to build up to the fullest, and it is considered one of the "showy" muscles. Everybody wants an enormous chest, plain and simple. The bottom line for huge muscle gains is sweat, blood and hours upon hours spent battling the iron.
One of the best methods of stimulating strength and mass for upper body muscles is the chest press.
Barbell Chest Press
- Put barbell with suitable resistance on flat bench press.
- Gradually push the weight up until it is no longer supported.
- Lower the bar to your chest.
- Push the weight up to the starting position.
Dumbbell Chest Press
- Locate a pair of dumbbells of desired weight.
- The initial position of the dumbbells should be at chest level, upper arms straight out to the side, forearms at right angles to the floor.
- Gradually push the dumbbells to the top position directly over your chest.
- Slowly lower to the starting position.
- Set resistance and seat level to desired settings.
- Seize the handles with an overhand grasp and gradually push out.
- Slowly go back to the initial position being careful not to let the weight stack to touch the machine.
- Refer to directions as each machine differs.
The following is an illustration of a general static stretching and mobility exercise that could form part of the cool down program at the end of a workout session:
- Stand tall, feet a little wider than shoulder-width apart, knees slightly bent.
- Hold your arms out to your sides parallel to the floor and the palms of the hand facing forward.
- Stretch the arms as far back as possible.
- You should feel the stretch across your chest.
The aim is to loosen up the muscles and improve the maximum range of motion. You can follow this workout with a LARGE protein shake, vitamins, minerals, a banana, 6 ounces of chicken breast, vegetables and a baked potato.
Some other basic and effective chest exercises are:
- Cable Crossovers.
- Incline Flyes
- Seated Chest Presses
If your arms are big, but your chest is small, you may need to decrease the weight that you're using. This is to allow you to concentrate on using your chest to push the weight on bench press or to squeeze the weights with your pecs on cable crossovers. You really have to be conscious of all that you are doing while you are focusing on your reps. You have to to ensure that your feet are placed on the ground, for example, you must make sure your butt stays on the bench, and you do not drop the weight on your chest.
The whole time you're doing any kind of pressing motion with your chest, you need to flare out your lats and squeeze your chest as much as possible. By doing this you just about force your pecs to stay taut. Flex your pecs and stretch between sets.
No other component of the male body indicates strength like that of an impressively built chest, located as it is over a set of defined abdominals and below a broad, sinewy set of shoulders. The bench press is the foundation of any chest-building routine. You have to ensure that your body is lying flat on the bench, once you have established a set grasp. Benching with an arched back like power lifters to decrease the distance the bar travels during the lift places unwarranted tension on the neck, and allows the lifter to use his legs to cheat.
The flatbench dumbbell press is the single workout that can come close to the bench press for building mass on the chest. Its range of motion is the advantage it has over the bench press. Whether it be with dumbbells or a straight bar, the incline press is also an outstanding way of building the upper chest. The only precaution is that you don't go too heavy and damage or overwork the shoulders.
Importance of Blood Supply To Your Muscles
It is important to know the value and reason for targeting or forcing blood to the muscles you are exercising. When blood is forced into your muscles during your weightlifting program it causes "micro trauma" or minute tears in your muscles. If you make an allowance for sufficient resting time when this occurs, your muscle tissues mend and build themselves larger and stronger than they were.