>According to Jay Cutler, there is no magic formula for chest training, evident by the variety of exercises, sets, repetitions systems, and frequency of training events for professionals.
You need an experiment to determine the volume and frequency that will provide the best results your genetics. For us its 12 series of working (heating excluded), but it took years of trial and error arrive to determine it. In our teens over train by up to 20 sets of chest twice a week. As a result, the chest did not recover and was never one of my weaknesses.
Learn what’s best for us involves testing a number of similar but distinct movements and continue with that work. You can do barbell presses, dumbbells and machines and openings with pulleys, weights and some machine. Keep a training diary and give from time to time to change things you do.
The technique is especially critical in the chest work. It means putting the mind in the muscle, making controlled movements fatigued and congested, not ever lift the buttocks of the bank or use the momentum to lift the weight. If you do not know what exercises are best for you, do yourself a big favor by using the services of a professional coach.
At one point we follow the ego and always tried to lift heavy identificatory. Then we started to use a weight that could be manipulated controllably. When we concentrated truly in the movement, the development arrived immediately.
The stretch is one of the secrets of the development of a large chest. When we stretch the chest before, during and after the workout, you sheltered area against injuries. Also you increase blood flow to muscles, which helps your recovery and increase the supply of nutrients.
Bodybuilding Routine Chest
In each year carry out a series of 20-25 repetitions with very light weight to warm up.
- Incline press bar 3 sets of 8-12 repetitions.
- Dumbbell press 3 sets of 8-12 reps.
- Openings dumbbell 3 sets of 8-12 reps.
- Crosses pulley 3 sets of 8-12 reps.