By
Finn L
Let's face
it: A vast number of guys are crazy about their chest size. After all, why
shouldn't they? A massive chest looks awesome and stands for strength and your
ability to push stuff around explosively. That being said, most of those guys
end up training dead wrong, keeping themselves from gaining a bigger chest.
Here are 4 of the most common mistakes you will see people do at the gym and
how you can avoid them.
1. DON'T
NEGLECT SQUEEZING
The biggest
mistake people make in their chest workout is that they only do pushing
exercises, or the volume of pressing work outweighs the amount of squeezing
exercises tremendously. Let's just take a quick look the bench press. It is one
of the most known exercises out there, even someone with no idea of training
will know it. If you want to build a massive, powerful chest you have to do
squeezing exercises! This of vast importance, because for some people the ideal
ratio is, believe it or not, 50/50.
2. AVOID
PRE-EXHAUSTION
Shoulders
and triceps are of huge importance for your chest training - when they're sore
you won't be able to overload your chest as hard as you could. You will move
less weight than you could with your triceps and shoulders being rested. Don't
train your triceps and anterior deltoid 1-2 days before your chest workout.
Doing so will decreased the amount of strength potential in these muscles and
will ultimately lead to moving less weight.
3. WHEN YOU
HIT IT - HIT IT HARD
Many
advanced people fall into the trap of keeping their chest training too short.
Once you have come to a certain level, you won't be able to ensure ongoing
chest growth. Doing supersets and other techniques to add intensity and spare
time is a good thing, nothing against that. However, don't cut your chest
workouts too short. It won't be enough to train your chest for just 30 minutes.
Once you're advanced and got some mass on your chest, you need to workout chest
with intensity for 50-60 minutes. Don't do a complete pushing workout. No
shoulders, no triceps. Chest only.
4. SHORTER
REST INTERVALS
Not only the
time under tension during a set is important for stimulation muscle growth. You
should always consider the right amount of time for your rest in between sets.
Basically speaking: The higher the intensity, the more rest will your body need
to perform at the same level in your next set. Doing low rep sets with a high
intensity or supersets will take you a longer time to recover and do the same
thing again. Make sure you know how long it takes your body to recover between
your sets to keep the rest intervals as short as possible. For the best
hypertrophic response, never rest longer than necessary.
Now that you
know how you can avoid these 4 mistakes, you have taken a big step towards
enhanced chest growth and building a bigger chest.
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