Judging by some people who do bench presses on chest training days, building a chest muscle is a top priority for any aspiring bodybuilder. According to the fact that most hardworking and hard-working trainers have not made significant progress, it can be said that what they lack is not hard work but training techniques. This is something that takes years of dedicated effort to learn. Here, we will introduce a practical, incredible method to help you make the most progress in your chest training: Arnold's chest training 6 rules. Â
Rule 1 chooses the referral action instead of the bird
You must have heard more than once that the training begins with a compound movement ( also known as a multi-joint movement, which involves multiple joints on both sides of the body ) , and it is certain that this is also the motto of chest training. The push action ( loading up from the chest ) and the birds ( both arms stretched, the large movements that pass through the chest ) will exercise to the chest, but you can use a large load to increase the burden on the chest muscles. However, when doing single-joint training like a flying bird, you should limit the weight and prevent the shoulder joint from being injured at the bottom of the action. Since the referral can use high load, it is the best action at the beginning of the training.
Rule 2 first do high load recommendation
Most people like to do bench press first, and I agree with it. The bench press impacts the most part of the chest muscles, and the barbell can be used to push a high load and the risk of injury is minimal. If you choose to do bench press at the beginning, you should know how to get more in this action.
After 3 to 4 warm-up groups (the muscles have not yet reached exhaustion ) , choose a load that can be done up to 6 times per group. At this time, the weight of the referral should be very large, because at this time you have the most strength and can return to the best state after warming up, and after 2 or 3 trainings, it will not work. If you use high loads in the middle or end of chest training, you can't gather 100% of your strength.
Don't think that only a novice needs to be a warm-up group. In addition to reducing the risk of injury, warm-up can also load the press with a large load because there is enough blood through the joints and tissues to warm up.蹬10 minutes of bicycles and a few light negative reorganizations ( each group continues to increase resistance ) .
Do four training groups, each group can only be pushed 4 to 6 times, and then rest for at least 3 minutes to ensure complete recovery of muscles, preparing for the next group of referrals. Reducing your break time will limit your strength, so you can't be too fast. In the last group, you can reduce the weight and do it 10 times.
Finally, when the load is heavy, an assistant should be around to ensure that he is not trapped under the barbell. The assistant can also help you do one or two times or use other advanced techniques to increase the intensity of your training.
Rule 3 transform angle
Flat bench presses are very effective for the middle of the chest, but to develop a balanced chest you must also concentrate on the upper and lower parts of the chest. Therefore, the next training ( the next two trainings for more advanced fitness ) should be done on an adjustable stool with an up and down slant. The upper oblique pushes focus on the upper chest muscles. When doing an oblique push, the angle of the stool is quite low, because the higher the lift, the greater the effect of the relatively weak deltoid head. If you feel a burning sensation in front of the deltoid muscle after a series of oblique pushes, it means that they are fatigued before the upper chest muscles. In this case, the angle of the stool should be lowered to concentrate on the upper chest muscles.
Conversely, the lower oblique recommendation has little dependence on the deltoid muscle, and the smaller the amplitude of the motion, the greater the weight that can be recommended. When doing these two exercises, be sure to keep the body in the right position, so a good assistant can not only help you remove the barbell but also help you finish the last few times.
I almost always put the barbell in the pre-training period, and now I think it would be a good idea to start doing the barbell press and then do the dumbbell press. Dumbbells provide a different feel and have a much wider range than a barbell ; the weight can be further reduced and then pushed to the top in a relative arc. Since balancing dumbbells is much more difficult than balancing barbells, it is important to pay attention to balance. With dumbbells, you can get the same stimulation on both sides of the body, which is conducive to the coordinated development of the body.
Do three sets with a load that can be completed 8 to 10 times. If you can do it as much as 10 times, it means that the weight is not big enough ; in other words, if you can't do it 8 times alone, it means that the weight is too big. The next group will be adjusted accordingly.
Rule 4 finally do the instrument recommendation
I have seen some trainers arrange the instruments at the beginning and the end of the training. Don't understand what I mean - the instruments are really effective, but you should do free weight training at the beginning of the training, because these exercises can have the biggest impact on the muscles. When it starts to get tired ( may be the third or fourth action for middle and senior fitness ) , it is time to do equipment training .
Simply put, it's fine to use the device as long as it doesn't have to be balanced like a barbell or a dumbbell. Since your muscles are exhausted, you can rest assured that you can reach the absolute limit without worrying that the weight will get stuck on it or on your body.
There are countless types and brands of instruments, just use the equipment available in the gym, including the versatile Smith machine. Adjust the device according to your height and size to ensure that it is comfortable and powerful when you push. You will find that the instrument can be trained to various parts of the chest, upper, lower and middle. Use the type of training that has never been used in the first two training sessions, that is, if you start with a barbell bench press and then do a diagonal dumbbell press, then choose the device that exercises the chest. In this way, the chest can be exercised from three main planes, effectively creating a full and full chest. Do 3 training groups, each group 8 to 12 times.
Rule 5 puts separation training at the end
Up to now, you should be able to feel the good development of your chest, and it is time for you to successfully complete the training. At this point, a single joint action should be added to the training program. Although you can't load too much weight during separation training, the focus is on almost all of the muscles being trained, meaning that the effects of the anterior and triceps of the deltoid muscle are minimized.
The key to proper chest single joint training is to maintain a slight bend in the elbow during the entire training session. The elbow is a stretch when pushing, but the elbow should be locked when the bird is training. Keep this position in the elbow before completing all the times.
Separation of the chest can be done by up-slope, down-sloping or flat-panel dumbbells. A variety of chest instruments are placed in the middle of two tensioners or lying on a flat bench in the middle of the tensioner. Each set of training exchanges uses different movements so that muscles can be continuously trained from different angles. If someone takes up the equipment you want to use, do a single joint chest motion.
Choose 1 to 2 separate trainings to complete the entire chest training, and do 3 groups of 10 to 15 times each. Use a relatively light weight when doing this, because not only does the shoulder joint reach a compromise (the arms can be pulled back as far as possible ) , but it can also stimulate the muscles with a high number of times. In fact, this is the best time to use advanced technology like a descending group or a partial number of times to hit the chest. In addition, you can reduce the rest time between groups to increase the training intensity, and start the next training group when it has not fully recovered.
Rule 6 changes every time you train
If you have been training for a month or two, you may have entered the stage of progress, no matter how hard you have not made much progress. The solution to the stagnation is not to increase the strength but to try differently. Do not always do a barbell bench press at the beginning of the training, occasionally starting with a dumbbell bench press or an up-tilt or down-tilt press. When changing the initial action of the training program ( but keeping the number and number of groups unchanged ) , you should also change the two actions so that the same actions and instruments are not repeated.
Changing the training in this way can make the focus and feeling of the training different, so that the chest will not get used to a certain stimulus, and there will be no situation where a particular part is behind. If there is a plateau in strength or muscle training, a similar change in training is also the best approach.
These six chest training rules are very effective, and if you use a wide range of movements and times, it also helps build strength and muscle mass.
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