Six basic principles of breast pumping that will take you to a new level of mass.
Chest training, in principle, is a simple matter. After all, we are talking about simple exercises like bench presses and dilutions. Nevertheless, the owners of a powerful and traced chest can be counted on the fingers. What is the reason? Yes, the fact that the pectorals are large muscles, but the training of such muscles is not given with little blood. The main rule is peak training intensity, super concentration, huge weights and rivers of sweat. And, at every workout! Now take a look around. Someone stubbornly “hollows” light crossovers, someone cheerfully swings nickel-plated dumbbells in the prone position. Well, where is the company of hard-nosed fans obsessed with heavy bench presses? One presses – on the verge, so that the bones crack! Three more are insured. Then the second, the third… In other words, where is the real work? Here is the answer!

Here are the exact guidelines for the “correct” chest training. Remember, extreme is your main slogan. Hence the priority of basic exercises, a minimum of repetitions, a large rest interval for the sake of complete restoration of muscles and nerves …

Selection of exercises: 2-3 bench presses, 1-2 dilutions

The muscles of the chest, in essence, consist of a pair of large pectoral muscles, located on both sides of the sternum (under the large pectoral muscles are the pectoralis minor, but they practically do not affect the size of the chest). The unique shape of the pectorals and the fact that they are attached to the bones of the shoulder girdle make it possible to effectively work the upper, middle and lower parts of these muscles with various types of bench presses – incline bench, horizontal bench and downward bench – and various kinds of dilutions.

Beginners, as a rule, prefer bench presses on a horizontal bench and seem to achieve good results. But if you make this version of the bench press the basis of chest training, you will very soon find that only the middle part of your pectoral muscles has grown “meat”, while their upper part remains flat, and the bottom is sluggish and undrawn. “Most of those who are just starting out in bodybuilding purely psychologically “sink” into the horizontal bench press,” notes professional Nasser El-Sonbaty. – Yes, this is a great strength exercise, but you need to do it to a minimum. Start from the very beginning seriously “bomb” the top of the chest. Always do an incline press as your first exercise. Consider the incline press your most important exercise!”

“Remember! Free weights are the most effective, he adds. And the incline press is no exception. Do not even try to replace the barbell with a simulator!

If we return to the general scheme, then according to Nasser, there is nothing better than a complex of 2-3 presses and 1-2 dilutions (with dumbbells or on the block).

Order of exercises: Press first, then dilution.

The bench press is a “multi-joint” movement. Simply put, the “multi-joint” movement allows you to overcome much more weight. As a result, the load on the target muscle is more impressive than, for example, in dilutions.

However, you don’t have to follow the same order of exercises for every workout. The fact is that the presses will limp from time to time. Cause? Accidental under-recovery of triceps and deltas after a previous workout. In this case, “rest” there is no reason. We need to change the rule and start with dilutions or crossovers. The pectorals will get tired and equalize their power potential with the triceps and deltas. And then you can already proceed to the “bench” sets. By the way, to increase the return on the presses, each set can be supplemented with dilutions or crossovers in order to “finish off” the chest with a guarantee.

Sets and reps: 10-12 sets, 6-12 reps

Apart from one or two warm-up sets, a beginner in general should perform no more than 10-12 sets of chest exercises per workout. “Pumping” in the case of breasts does not work well, so it’s better to limit the number of sets, but in each of them to work hard. Your task is to overcome the pain threshold, make the pecs give their all not even one hundred, but two hundred percent and bring the set to the end, no matter how hard it costs you. Only then will your breasts begin to grow and fill with strength.

As for repetitions, there is nothing better than 6-12 repetitions per set. If there are less than six of them, then the set will turn out to be too short to properly stimulate muscle growth. If there are more than twelve of them, then your training with maximum muscle hypertrophy (that is, their increase in size) will “redirect” to increase their performance and endurance.

Rest: 30 seconds to two minutes

In order for the chest to grow, blood should not be allowed to drain between sets, hypothermia and loss of tone. It follows that extra-long pauses for rest are excluded. According to Nasser, a simple rule of rest applies to the chest: the pause should last exactly as long as the set itself. If you are training with a partner, then here is another rule: while you are doing a set, the partner is resting, and vice versa. No additional rest is needed.

Weight Selection: Combine pyramid weights and constant weight sets.

Surprisingly, according to experts, the “pyramid” principle is ineffective in breast training. The reason is that the breasts need super strong stimulation, but in the “pyramid” you spend a lot of time and effort on sets with trifling weights. Only 1-2 final sets come out really “serious” from the whole series. The “pyramid” is good for growing strength and breaking through the “plateau”, but in terms of pumping mass, it is rather weak.

The best technique for chests is a special kind of cyclic training, when at first you do sets with one weight, for example, 6×6. And by the end of the cycle, having lost strength, you switch to the “pyramid” in order to break through to new strength results with its help. However, whichever method you choose, the foundation of the fundamentals is the high intensity of your EVERY approach.

Frequency: One workout every 5-6 days

When it comes to chest training, there are two fundamental rules to follow. First, don’t train them until they’ve fully recovered from their previous workout and are a little sore. Second: the interval between workouts should be at least 72-96 hours.

Remember that muscles grow during rest, not in the gym. They need time not only to “repair” damaged muscle fibers, but also to synthesize additional protein in quantities that exceed the needs of a simple “repair” of the tissue. This so-called. protein supercompensation in muscles is the basis of their growth. If your muscles don’t get at least 72 hours of rest and recovery, then this all-important process for you will not be completed, and all your efforts will go to waste.

Complex

Bench press on an inclined bench 4 * 8-12 *
Incline dumbbell bench press 3*8-10**+
Breeding dumbbells on a horizontal bench 3 * 10 **

* Increase weight and decrease reps with each set

** Sets with constant weight

+ Toward the end of the training cycle, perform this exercise according to the principle “pyramids” to reach a new level of results.