How to Build Pectoral Muscles
January 27, 2010 by admin
Filed under How to Build Pectoral Muscles
Whats the most effective way of training chest? Learn the most effective way on how to build pectoral muscles as well as learn the biggest mistake most people make when training chest!
Hi everyone!
There are two main ways on how to build pectoral muscles and training chest.
The first is to do tones and tones of reps and pump as much blood as you can into the muscle. Although this method is great for building muscular endurance, it is not an ideal method for training the chest for size. High set and high rep exercises are ideal for very resilient muscles such as forearms and calves. These are muscle groups that are used all the time and therefore in order to add additional size and strength to them, they require an extremely size able workout to see improvement. As the chest is a muscle group that is used significantly less in comparison to the aforementioned muscle groups, it requires a different type of training in order to achieve additional size and strength.
The most effective way of training chest for size and strength is to use heavy weight with less reps. You want to perform warm up sets in the 10 to 12 rep range and then do working sets moving down from 10 reps all the way down to your 1 rep max. This puts significant stress on the chest and results in deep muscle tears witch then repair themselves on your none training chest days and recover significantly stronger and bigger than before.
The key on how to build pectoral muscles is therefore to go heavy using compound exercises like flat, incline and decline bench presses and then finish with isolation movements like flys, push ups or cable cross overs.
One of the biggest mistakes people make when training chest is the angle at witch they set the incline bench at. Typically it is not the fault of the person doing the chest training exercise as the angle of the incline bench is typically designed in a set position that cannot be changed.
The mistake is this. Typically, the incline bench press is set at an angle above or just about at 45 degrees. At this angle you are working mostly your front deltoids and not training your upper chest. In order to train your upper chest, you need to set the incline bench at approximately 30 degrees from the horizontal floor.
Next time you are training chest, keep these technique in mind as they are the most effective ways on how to build pectoral muscles!
How to Get Rid of Man Boobs
January 27, 2010 by admin
Filed under How to Get Rid of Man Boobs
All the answers on how to get rid of man boobs! The very best and most effective information to help you get rid of your man boobs and help you get back into great shape!
Hi everyone!
A few of my clients came to me recently with grave concern about their man boobs. They came to me with the same question as to how to get rid of man boobs.
Exercise is obviously the way to go to get rid of man boobs but you have to make sure that you are doing the right exercises as some exercises will only increase the problem. The second and probably most important aspect of getting rid of man boobs and ensuring they don’t come back is diet.
Exercises you want to avoid when trying to get rid of man boobs are flat bench press and especially decline bench press. A lot of people think that the more often they workout out their chest, the faster this problem will go away. This is simply not true and in most cases will only increase the problem. The only chest exercise to be done is incline bench press and dumbbell press and this is to strengthen the upper chest so it can support the lower area.
The most important exercise to be doing is cardio and circuit training workouts. You want to be doing exercises and sports that are helping you burn a lot of calories and helping dramatically decrease your bodyfat percentage. To properly get rid of man boobs, you need to drop your bodyfat percentage to around 15%.
Equally as important as exercise, a good diet is also key to dramatically decrease your bodyfat percentage. When it comes to diet, make sure to eat foods that are low in fat, sugar and simple carbohydrate. Make sure to eat lots of fruits and vegetables and foods that are high in protein and high in complex carbohydrates. Drinking between 2 to 3 liters of water is also key to decrease your bodyfat percentage.
Proper diet and cardio and circuit training workouts are the most effective ways to get rid of man boobs.
How to Define Your Chest
January 27, 2010 by admin
Filed under How to Define Your Chest
A unique exercise to define your chest that hits the inner chest as well as the upper pectoral and lower pectoral region!
Hi everyone!
You need a unique exercise to define your chest and you need to make sure that it is going to hit the upper pectoral and lower pectoral region as well as hit the inner chest.
In order to do this you need to start doing an exercise that is called an isometric chest fly squeeze. This exercise is similar to a normal chest fly but has some unique features to it that make it a revolutionary chest defining exercise that enables you to get next level definition.
In order to perform this exercise to define your chest, grab a couple of dumbbells and set yourself up on an incline bench. Begin by doing a standard chest fly. Bring the dumbbells up and as you do, twist your wrists so that your palms are facing you at the top of the movement. At the top of the movement, give the weights a slight pump up and hold this top position. Then slowly bring the dumbbells down to the starting position. Perform 15 reps and do 4 sets.
The key to this chest defining exercise if to get proper form. It is the proper form that is going to enable you to properly define your chest and enable you to hit the inner chest, and upper pectoral and lower pectoral region. If you are not getting good form, then drop the weight until you do.
The isometric chest fly squeeze exercise is an excellent method on how to define your chest but equally important is diet. You can do as many chest defining movements but if your muscles are covered in fat, you will never get to benefit from all your hard work.
That being said, in order to straighten out your diet, you need to eat 5 moderate size meals a day that are low in fat, sugar and simple carbohydrates and make sure they are meals that are high in protein, complex carbohydrates, fruits, vegetables, vitamins and Omega 3, 6 and 9 fatty acids.
Following a balanced diet such as presented above as well as performing the isometric chest defining exercise a few times a week is the most effective way on how to define your chest and define the inner chest, upper pectoral and lower pectoral region!
