4 Chest Training Tips: The Best Training Techniques
If your last chest day competition pinned you down, what you need is a two day chest routine every week as explained in this guide. You no longer have to perform boring splits and meaningless exercises that have imprisoned you in the gym. There is a better method to train your chest if you want it big. Start by envisioning yourself with a massive chest and train more often and intensely. The key is exercising shortly and intensely. This is how:
1. Train the chest for two days only in a week
As you exercise, your body muscles get damaged and that’s why you feel soreness. For beginners, the soreness is experienced for longer hours but professional bodybuilders only feel it for around 48 hours. The normal recovery period is between 48 to 72 hours post workouts. If you take too long before you undertake another chest training session, the idea becomes ineffective. Consider training the chest 72 hours after every session. You know you are training poorly if you can’t recover in 72 hours after a workout. There is no doubt that bench pressing, two times in a week and for quality reps, is far much better than a two hour’s training once in a week.
2. A Hardcore Day and a Tempo Day
The best thing about training twice a day is that you don’t have to overburden your muscles with monstrous weights while training. What you do is focus on lifting heavy but for fewer repetitions on the first day; and then apply lighter weights on the second day but take more time under tension. The two workout techniques have similar intensities only that they hit different perspectives. When lifting with tempo, lighter weights are used meaning that the lift is slowed down and controlled in all dimensions. Tempo is denoted in 3 figures like 2:0:1 which means 2 seconds of lowering the load, zero rest at the bottom, and one second of the explosion. It is important to integrate accessory muscles to the major muscles so that training becomes short and intense.
3. Lighter chest training and shoulder day
The objective of this day is to achieve tempo and under tension. Drop sets and giant sets can be utilized to boost tempo and under tension training.
4. Top chest exercises The exercises are tough but too brutal to require longer recovery periods. All lifts are performed with submaximal loads.
Bench press: Apply this tempo 3:2:1. Warm up with 2 sets and then workout for 3 sets of 5 reps. Barbell bench press: Apply medium grip Incline dumbbell press reverses grip: Use 3 sets and 8 reps for every set. Guillotine bench press: In this workout, use a tempo of 2:1:1 and 3 sets of 12 quality reps. Lying triceps press: Perform supersets for better results. Seated barbell front raise: The right tempo is 3:1:1 tempo with 3 sets, 8 reps. Cable crossover: 2 sets, 12 reps.
This is the ultimate chest workout.
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