Who can for a few years in the gym, probably show some breast development. However, in order to gain massive set of Arnold-like pecs, you have to go on to train harder and more focused than the rest. Here are six key points to developing a successful pec strategy.
Fire 1
Some guys train hard and disciplined decision, but one or two months off last summer. Then come back to the gym and realize they have lost their gains, to form their ownAss again until Christmas and the new girlfriend derails them for a few months. Then come back memories, which are back at number one and went for another round of training and subsequent breaks. That will not cut it. Consistency is a requirement for the success of bodybuilding and PEC training is no exception. You have to stay focused on your long-term objectives, are hell or high water (or summer, or a hot new girl, or whatever.)
A good trickis to stay on track, check your training log every 3 months and record the weights / reps you on a separate sheet. Then measure your flexed chest and make a note of the exact number. If you are serious, a Polaroid snapshot also be useful. Why not a monthly review of protocols? It would be too often - a bad day or a cold, could mix the numbers. However, with 3-month snapshot, get a reliable report on the state, as you go along. This has the dual purpose ofreminds you of your long-term objectives and provided valuable feedback that the training works or not. If you are 30 pounds for your 8-rep bench press periodicals, and have added have gained an inch, you're doing something right and think twice before diverting the course. On the other side of the coin, if you are lifting the same weights and have the same dimensions as the first 3 months of time to take a good look at what makes does not work. Here you can go back and see what works in the past, whenThey won.
2 Avoid injury
Violations of the best strategies and well-planned to launch right out the window in a matter of seconds. Rip my shoulder and see how bench to do in the months after 6-12, and we'll fix you even talk atrophy. Let's face it balls-to-the-wall hardcore training is something flat unnecessary risks to which the ego is another. Of course, as a serious bodybuilder, you have to walk the lineMadness on a daily basis, but your goal should always be to stimulate the muscles as much as possible, while a risk of injury as possible.
This does not mean that training like a wimp. You have to push yourself outside your comfort zone every workout, and you still have to use weights heavy enough to stimulate growth. However, there are certain steps you can take to reduce risk. First of all, do not skimp on the warm-up. You have 10 minutes on aTreadmill, bicycle or stepper motors to move forward and your body is ready. Second, 2 sets of light and stretch thoroughly before your first working set. Third, to avoid a repetition bench press max. If you already large, there is no need to prove anything - just to have on your business even bigger, giving your repetitions in the range of 60-10 repetitions, sometimes they can go as low as 4 reps fool to go without. Last but not least, I know of no other joint pain. Muscle pain is whatBodybuilders thrive, but a pain where the muscle attaches to bone is a red flag that should not be ignored. Remember, the calm after a week is better than waiting for months to treat a real injury.
3 Stimulating growth
As the late Mike Mentzer, said that in his books on Heavy Duty is the key to effective weight training to sustain growth without depleting the energy needed for recovery. Sure, its principles can not be intensive for all butIt 'important to the fundamental truth of what he said to recognize. It goes to the gym because the results, not for the joy of fitness equipment to be worn for hours. In short, you want to do and less intensive uses.
In a perfect world you can get enough stimulation with a single sentence of the kind of heavy explosive charge that the fast-twitch fibers makes it stupid. In fact the two phrases are more likely to do the trick. Making 3.4 or even 5 September should be useless if you have theTheir work in the first two sets. If you are unable to trigger growth when the muscle was cool, doing what you think now that you popped out of four sentences and begin to reach a fifth? Worse, may know in the back of the head that you have a ton of lead is required unconsciously, who stay during the first few sentences really crucial.
4 Your Food Review
As a serious bodybuilder, you eat lots of protein, take vitamins daily, and allProbably a variety of supplements are aligned to enhance your kitchen table.
But we know enough carbohydrates to fuel your training brutal? Carbohydrates are the primary source of energy, and if you do not run again before the end of the training of determining low-Steele you can hold at full speed.
The reliable supply of carbohydrates, be sure to at least 100 grams of complex carbohydrates for 60-90 minutes before exercise, preferably with some protein and fiber. Simple sugarsare only good for the period immediately (do not claim to pre-workout, as some of) consumption after a workout, so go in complex carbohydrates, such as found in parboiled rice, beans, oatmeal, pasta, bread thick and rough. Complex carbohydrates are slowly dissolves and keep your blood sugar and also to keep you well fed during the year.
5 Get enough rest
Most growth occurs at home, in bed. Your body is decent burst of natural growth hormone while you are happily snoring away, repairing the damageOccur during the gym before that day. Get enough sleep, your body time to grow. It only makes sense to get your body, your common goal to do as a priority to get at least 8-9 hours of quality sleep per night. Many bodybuilding pros take 60-90 min naps during the day to get to another benefit of sleep. This may not be significant for the rest of us, but we can at least block well in our sleep.
To ensure a restful sleep to avoidCaffeine and any type of burner ephedrine-based fat in the late afternoon. Avoid alcohol, as it reduces dramatically the quality of sleep. If you have thin walls, living in a city or a neighbor with a love for mowing grass soon, earplugs may be a good investment. Another good habit is a pure protein drink right before you have the bag. Since the protein against any release of insulin that will do you store fat, but protein helps the body rebuildall night.
6 View your progress
The importance of the mental game can not be overstated. Arnold would regularly stand in front of the mirror and see his biceps grow like mountain peaks. Evidence that he helped his way of being pretty. Of Pécs, you can apply similar techniques. Imagine the mirror and flex and relax the chest, alternately and at the same time, while mentally projecting the image of the chest fat, with wider and deeperCuts. If you are competing, this exercise gives you the added advantage of better muscle control, while posing.
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