How to pump pectoral muscles?

Before revealing the secrets of pumping an impressive chest, it is necessary to find out the factors by which many even professional athletes, the pectoral muscles are significantly behind in development against the background of general muscles.

• How to pump pectoral muscles
  • Take a look at the chest muscle training class
  • Lack of progression in training loads!
• Focus on lagging areas of the chest muscles!
  • What are the necessary exercises for development? impressive breasts?
  • Effective nursing exercises at home
  • Technical nuances of the bench press on an incline bench!
    • When to insulate?
• Examples of complexes for the development of impressive nursing muscle:
  • How to eat to build pectoral muscles?

How to pump pectoral muscles

Remember that there are only three real reasons, in connection with which the bulk of the trainees do not have impressive pectoral muscles:

1. Firstly, the athlete cannot chest exercises to qualitatively feel the work of muscle fibers. It turns out a bad neuromuscular connection, the brain cannot 100% turn on the pectoral muscles and cause microtrauma muscle fibers.
2. Secondly, how can we talk about growth and overcompensation when there is no increase in training weights and the body does not receive stress, which is the main cause muscle fiber growth.
3. Thirdly, most athletes are wrong emphasize the load, always training only certain areas pectoral muscles.

Take a look at the chest muscle training class

For other reasons, just forget, they are not justified and invented by glossy magazine theorists to make you buy another newfangled supplement that will definitely bring development your muscles to a new level.

Surely you have a question, but what about technical the nuances of the exercise, because it plays an important role in the development of a certain muscle structure. Answer to this question lies in the first paragraph, which is not in vain takes the initial position. What is the technique for when doing the exercise, so that quality load muscle fibers. However if does not exist neuromuscular communication, no technical tricks will force grow your pectoral muscles.

The right technique is necessary for the brain to pick up optimal range of motion and qualitatively reduce training muscle. Using the right technique makes it easy work to your brain and give it the opportunity to optimal way to bring the muscles to a failure point. Naturally, that a consequence of this attitude to training is an increase muscle mass and strength.

Therefore, the technique of exercise and the ability to properly reduce muscle fibers are concepts that cannot exist separately. Which we can make a conclusion from all of the above:

• the right technical skills for poor neuromuscular communication, will not help you to qualitatively reduce working muscle a group;
• good neuromuscular connection, even with a satisfactory the technique of doing the exercise will bring your muscles to failure and will launch the mechanism of overcompensation and growth.

Without understanding the above points, there is simply no point in describing instructions for enlarging the pectoral muscles. Because athletes will apply new recommendations without correcting simple fundamental mistakes that will not allow to increase the volume muscles.

How to solve the above problems that inhibit growth pectoral muscles 90% of the training athletes?

1. All exercises aimed for the development of pectoral muscles perform with ideal technique.
2. Daily visualization before bedtime.

You need to do daily neuromuscular training system. Before going to bed, do an imaginary exercise without additional burden for 5 minutes. It is necessary that learn to properly incorporate muscle into the work. With this effect stunning, your brain will learn how to contract muscle efficiently group at the time of the exercise.

Lack of progression in training loads!

There is a well-known and undeniable axiom of iron sports to start the growth mechanism is necessary systematically increase training weights. This is precisely what they cannot understand. put into practice 90% of athletes. Bulk does an ambiguous increase in bench press and further throughout the year training with that weight. Naturally, growth cannot be speech.

You can neglect all the other rules and anyway increase muscle mass by adding 1 kilogram of bench press per month lying down. Believe me, you will grow, even if the technical moment is on the deuce.

You can change the training intensity by different methods: increased projectile weight, reduced rest between sets, increase or decrease the number of sets and reps. But for now you do not press lying 140-150 kilograms, the main anabolic for you considered cyclic weight gain.

Focus on lagging muscle areas breasts!

If you really want to have breasts like Arnold’s Schwarzenegger, then you need to start accenting to train lagging pectoral muscles, and forget about your strengths breasts that allow you to work with the largest training weights.

Naturally, this is the upper and inner part of the chest muscles. Exactly these areas betray the volume of the breast and because of their genetic locations respond poorly to progressive stress.

Remember that 70% of the time you should spend on upper chest training and only 30% to work out a powerful bottom.

Now take a look at how you and the bulk of you exercise gym visitors, accented bench press on a horizontal bench and many other exercises aimed at development of the lower chest. As a result, hypertrophied bottom and highly underdeveloped upper chest.

With this state of things, the final refusal of training lead to sagging of the pectoral muscle, which greatly spoils the external body type. To avoid this, it is always emphasized exercise your upper chest and pay less attention to your lower chest departments.

What are the necessary exercises for development? impressive breasts?

All exercises for breast training can be divided into two groups:

1. Presses – performed in simulators, barbell or dumbbells.
2. Wiring – which can also be done using dumbbells and a crossover.

Effective nursing exercises at home

Naturally, the first thing you need to focus on basic exercises and determining among them for pumping the chest is a bench press lying on an incline bench.

Technical nuances of the bench press bench!

1. Firstly, the inclined angle of the bench should be 30 degrees. Such a position will allow qualitatively work out the top of the pectoral muscles and minimize the participation of triceps and deltas. Make the angle sharper and the load will immediately begin to steal triceps and deltas. Horizontal position will connect to the active the lower chest, and the upper part will remain unused.
2. Secondly, you need to adjust the correct setting of hands on the neck. The grip should be a little narrower average. This position will provide a large amplitude of motion and will make it possible to better engage the upper chest the muscles.
3. Third, do the movement inside amplitudes. In practice, this means incomplete extension of the elbow joint to turn off triceps involvement and provide nursing muscle limiting contraction throughout the performance of all exercises.

The number of repetitions must be performed from 20 to 30 times for beginners, to understand the connection between the brain and muscles, experienced athletes can do 6 to 12 repetitions. The first years of training other bench presses completely exclude the bar from your training program, because they are not able to affect the upper sections pectoral muscles.

When to insulate?

Regarding isolating exercises, they need to be performed only after several joint exercises, when the pectoral muscles are already so depleted that they fail before the ligaments and joints. Isolation is also included in the training program when in progressive addition of weights is not necessary.

Learn how to pump up the pectoral muscles at home.

Examples of complexes for the development of impressive nursing muscle:

Now is the time for truth, you can do what you think fit, or use a really proper training complex.

1. Inclined bench press 4 sets of 8-12 repetitions.
2. Incline dumbbell bench press 4 sets of 8-12 repetitions.
3. Dumbbell wiring 3 sets of 8-15 repetitions.

If you are a beginner of iron sports wiring can be excluded from training program. Be sure to change the angle benches when wiring. For example, do today vertical, and at the next workout use horizontal a bench.

How to eat to pump up nursing muscle?

Surely everyone understands that training leads to micro-injuries. muscle and nutrients help restore and hypertrophy of muscle fibers. One factor cannot exist without of another. Distribute nutrients right and stick to of this scheme for now, your pectoral muscles will not become like Apollo’s:

• Proteins – 30%;
• Carbohydrates – 60%;
• Fats – 10%.

Protein, only an animal needs to be consumed origin, its component should be 2 grams per kilogram of athlete’s body weight. Just such an amino acid set provide injured muscle fibers building material.

Carbohydrates must be strictly complex means that you only need to use cereals, pasta and potatoes. Eliminate all confectionery from the diet. Per kilogram, the body must account for 7 grams of carbohydrates.

Fats, eat predominantly omega 6 and vegetable fat with olive oil. Exclude completely from the diet, animal fats and instant food.

Between meals, eat plenty of fruits and vegetables. Casein protein can be taken before bedtime in the morning. ideal to use BCAA or serum amino acids protein. Before training, always drink liquid carbohydrates, this help increase blood flow to a working muscle.

How to build chest muscles? All just follow the above recommendations and in a year, your pectoral muscles will be envied all the people around. Make a body worthy of your spirit.