Dont train Your Chest Every Other Fucking Day! Hit Hard Once a Week and You Will Grow!
More of the Same means Less of the Gain!
So Presser how do you train your pectoral muscles for ultra growth?
Below you will find some common errors in building a bigger stronger chest as well as some proper good old fashion sure fire methods at achieving Arnold like Pecs, lol, ok maybe not Arnold Like, but you can shoot for "Presser" like, hows that lol
3 Common Errors Made In Building a Bigger Chest.
Your Not an IFBB Professional Bodybuilder, so do NOT try training like one!
Before you even consider using the fine tuning isolation type exercies and movements you must first build a solid foundation through training with compound movements, Compound movements will also help work your Stabilizer aka Secondary muscles which in turn will produce more overall muscle growth, and strength
Primary versus Secondary (Stabilizer) Muscles Example:
Pressers Favorite Four Chest Builders.
More of the Same means Less of the Gain!
So Presser how do you train your pectoral muscles for ultra growth?
Below you will find some common errors in building a bigger stronger chest as well as some proper good old fashion sure fire methods at achieving Arnold like Pecs, lol, ok maybe not Arnold Like, but you can shoot for "Presser" like, hows that lol
3 Common Errors Made In Building a Bigger Chest.
Your Not an IFBB Professional Bodybuilder, so do NOT try training like one!
- Isolated Movements / Exercises. Doing strictly cable flies will not tear deep enough into the muscle tissue as needed to bring about the release of Testosterone and Growth Hormone secreted from the pituitary gland that the body naturally produces like when performing heavy compound movements.
- Dont eat like a Fucking BIRD. This pretty much goes without saying for everything! No matter the muscle your training or the day of the week or time off from the gym, You ALWAYS NEED TO EAT ENOUGH TO FUEL YOUR BODY AND GROW YOUR MUSCLES
- TRAIN WITH PROPER FORM. If your bouncing or swinging the weight around, then the weight is too heavy for you! Use as much weight as possible while also trying to get in tune with that Mind Muscle Connection. Yes It is Real! When you find it and feel it, and can see your pectoral muscle flexing in your minds eye then you have achieved the Mind Muscle Connection! Muscles I see, In My Minds Eye I do .....Train Like Jedi Yoda lol,
Before you even consider using the fine tuning isolation type exercies and movements you must first build a solid foundation through training with compound movements, Compound movements will also help work your Stabilizer aka Secondary muscles which in turn will produce more overall muscle growth, and strength
Primary versus Secondary (Stabilizer) Muscles Example:
Primary muscles are what control the movement you are performing. Simply put, it’s the muscle intended and targeted during a said exercise.Secondary muscles are what assist the primary muscles to complete an exercise.For example, if we are doing an escalator lunge (Back foot on front platform, front foot on carriage, facing the back of the classroom), the primary muscle we are targeting is our glutes. That’s where you will feel the burn and constant tension being held. Your secondary muscles would be your quadriceps and core. They both aid you in completing that movement by stabilizing you.
- Eat Like a Fucking Animal. If your new to working out, and still trying to build a solid foundation to build upon, then you are going to need to eat like an animal, a gorilla, or lion, devour your food like a predator ,
- Train Heavy Compound Movements. Use Free weights, and stay away from the machines which do alot of the work for you and take out the needed work of your stabilizer muscles. Leave the Machines for the older guys with Bum Joints lol
- Take Time to Grow. Simply put this means REST! Take time off from the gym to recoup. Its during this OFF time when your muscles are repairing themseleves and doing all of the Growing, not when your training, this is when your muscles are being broken down hopefully as deep into the muscle tissue as possible!
- NO LollyGagging. In between sets should be minimal, just enough time to catch your breath and get ready for the next set! This is not the time when your on your phone, or chatting it up with your buddies!
- Full Range Of Motion. Bouncing The bar with off your chest 10 times with 405lbs on it isnt doing anyone any good! Your pectoral Muscles need a full range strict motion to achieve maximum growth. Plus you look like a dick with your back arched and bar bouncing off your chest.
- Log It. It is always a good idea to log your routine in a small journal when just stating out and even when you become more accomplished in the gym. Keep track of your sets , reps , weight and exercises performed that day.
- Count Sets NOT Reps. Simply put this means Train til failure on every set! Its ok to keep track of your weight and your sets for the day, however I am a firm believer in training every body part til failure! Why stop on your 10th rep just because thats your routine when you have a few more reps left in you! Or Why Ruin the Rest of your workout by being Mind Fucked just because you could only get 8 or 9 reps out of the 10 you were suppose to do for that set. So Always Train til failure on every set! Count Sets, Not Reps! This will ensure you have worked your muscles as hard as possible without letting the numbers game get in your way!
Pressers Favorite Four Chest Builders.
- Flat Bench Press. A Flat Bench Is King In My Book, Followed By Decline and then my least favorite Incline!
- Chain Weight Angled Dips. If you can find someone to stand behind you and hold your feet out some, then front leaning angled dips with chain weight are pretty killer for building a great chest!
- Incline Dumbbell Press. I If your not real keen on barbell incline, then give dumbbell inclines a go! They bring in your secondary muscles and due to your having maximum range of motion with dumbbell inclines, your able to really tare deep into the muscle fascia which is when the real growth begins!
- Heavy Flat Bench Dumbbells Flies. This is a good movement towards the latter part of your chest day. Its not really a finishing or fine tuning exercise like you would normally find at the end of a chest day, but when done with proper form as heavy as you can go, you will have nothing left in the tank. A really good exerice to end a heavy compound movement chest workout
