The trainer explains how to prioritize muscles efficiently and without overdoing it
Know how to gain chest is the desire of countless bodybuilders. Because it is one of the most visible muscles of all, the region, when well defined and hypertrophic, usually attracts aesthetic attention. But just like any other part of the body, strengthening the chest is important for maintaining muscle balance. So something essential for women too.
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In this way, there is usually no shortage of desire and commitment to find out how to get a bib. And that is often the problem. In pursuit of regional hypertrophy as much as possible, some tend to exaggerate the volume and intensity of chest training. Exposing yourself to the risk of injury and failing to get the other muscles of the body to work properly.
Therefore, with the help of the coach and sports consultant, Leander Twin, we have separated four simple and effective techniques for you to discover, once and for all, how to increase your chest in the gym. Watch:
how to gain chest
1. Prioritize the chest, but don’t abandon the rest. According to Twin, a good alternative is to train the pecs twice a week, while the rest train only once.
2. Use pre-exhaust. “Many people lose their triceps or shoulders before their pecs in a bench press and that makes it very difficult to grow in that region. One technique you can use is pre-exhaustion, i.e. you don’t start the workout with a straight bench press.” or with a barbell, as 99% of people follow, and yes, a peck deck in the first exercise. This way, you tire your pecs and, when you move to the bench, they will fatigue first. Which is ideal in this scenario,” he explains.
3. Other advanced techniques are also welcome. “Don’t stop there with advanced techniques, always try to add a drop-set, rest ‘n’ pause or FST-7,” recommends the coach, who includes best strategy in his training periodization.
4. Train all parts of the chest. “You don’t have to train the upper, lower and medial in every workout, you can – since you’re breaking your training into several times a week – train one day with an upper focus, another lower and another medial focus. But don’t never stop working the three portions,” concludes Twin.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
