The training of the chest for hypertrophy (muscle growth), on the basis of three mechanisms.
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| Chest Muscles |
1. Mechanical stress
2. Metabolic Stress
3. Muscle Damage
In this article we explain to you these mechanisms in a simple way so that you can develop a muscular chest using these tips.
Tip 1 bench press with emphasis on mechanical stress
Mechanical stress is the force applied per unit area. In this case, on a muscle. By means of mechanic chemical signals are transmitted to the brains. The brains then stimulate anabolism processes and reduce metabolic exactly (= muscle growth). This simply means that you need to train with heavy weights.
One of the most important exercises for the chest is bench press. A good base in order to stimulate the breast until growth is to perform this exercise compound (motion over several joints) having a high-weight and a low number of repetitions. What weight and how many sets and reps this is exactly depends on your training but four sets of 6-8 repetitions are a good guideline.
train upper part of the pectoral muscle
Regularly, you get exercises that you could work out the inside of your chest. This is physiologically impossible. As you can see in the image below running the muscle fibers of the breast across the width of the body. It is impossible to merely to train the inner half of a muscle fiber. Sorry.
What you can during your training focus on the bottom or the top of the chest. This can be achieved by the angle at which you train to adjust. When you bench diagonally up place in the bench press (incline bench press) more emphasize the top of your chest. Place the bench tilted down (decline bench press) then more emphasize the base of the pectoral muscle.
Tip 2 care for metabolic stress with isolation exercises
A very effective way to build up a larger chest is to supplement your compound exercises with isolation exercises. Isolation exercises are exercises in which only one joint and muscle group is trained.
The combination of insulation compound and has two advantages. Firstly worry most compound exercises are not optimal stimulation of all muscle fibers. Secondly, isolation exercises are very suitable for the creation of so-called metabolic stress.
Metabolic stress is actually training for the 'pump'. This is the feeling that your muscles during training are swollen with blood and burning feeling. Metabolic stress is as described in the introduction, one of the three main mechanisms that provide for muscle growth. Obviously, you're looking here during your workout.
Metabolic stress occurs when you keep a constant tension on your chest muscles during training. The Bayesian Fly (this exercise, we describe in detail in the following clip is) is an excellent way to achieve this.
Tip 3 care of muscle damage by concentrating on the eccentric phase
When you train creates tiny tears in your muscle. Roughly speaking, you could call this muscle. Too much muscle (cracks) is not desirable. Specialists like Brad Schoolchildren suspect that there is a kind of "sweet spot" of muscle soreness is where you grow up. Where this sweet spot is right is not remotely determine and must above all be determined based on experience.
Muscle damage is mainly caused by slow negative reps (if you for example in the bench press barbell slowly lowering), an increased range of motion and a high muscle tension in the stretched muscle position. The range in exercises also contributes to the muscle damage.
When you use a split schedule where you train each muscle group once a week may make it quite crazy in terms of muscle damage. After all, you have a whole week to recover. When you train a muscle group several times a week you should take care that there is not place too much muscle damage. You do not want to overload a muscle group as you still have muscle pain.
Tip 4 Deploy super sets into your training
About super sets we could write a separate article. But we keep it short and concise. Super sets are very effective to create more muscle mass on your chest for the following reasons:
1. you train in less time with more volume
2. you lengthen the time it is a muscle under tension (time under tension)
3. Several exercises have different resistance curves (heavier at the beginning, middle or end of the exercise). The combination of exercises therefore ensures that every part of the muscle is put on optimum tension.
A very effective supersede is to combine dips with push ups. But with supersedes, you can infinitely vary.
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