If you want to train to a certain scale, your training can only be carried out systematically for more than one year. Moreover, most people's fitness in the previous year was not systematic at all, but only in the trial stage.
If you have been working out systematically for more than a year, despite your hard training, your chest muscles are still as thin as death, indicating that there are some mistakes in your chest muscle growth strategy.
These mistakes make your chest muscles grow inefficiently and waste more time, so you can't practice your chest muscles. Here are four common misunderstandings to avoid. Your chest muscle training will be very effective.
Some people say that the action of clamping chest is suitable for carving chest muscle lines, and the action of pushing chest is suitable for increasing chest muscle circumference, but you know, without circumference, there is no need to carve lines.
Therefore, in the novice stage, the chest circumference should be the main direction of our chest muscle training. We should practice the circumference first and then the lines, so the chest pushing action should occupy the main content of chest muscle training.
Many people often do a lot of chest-clamping actions when training chest muscles, but the corresponding chest-pushing actions are rarely done, because they think that the chest-clamping actions are more effective in stimulating the chest.
Actually, you are wrong. The reason why I feel that the chest clamping action is more effective is because the chest muscles are closer to the heart. The action of clamping chest is generally isolated, with more times, which is easy to make the chest muscles congested and bloated.
But in fact, when you finish training and the congestion effect subsides, your chest muscles will still be as thin as hell. Although the action of clamping the chest is easy to make the chest muscle congested, it does little damage to the chest muscle fibers, so the muscles actually do not grow.
Therefore, when training chest muscles, some people say that people who don't use drugs should try to push their chests. However, considering the coverage of testosterone, you can also do one or two actions, but don't take too much.
Many of our novices tend to pay more attention to the position of the lower and middle bundles of the pectoral muscle than to the upper bundle of the pectoral muscle.
Because novices think that the middle bundle of pectoral muscle is beneficial to the overall size growth of pectoral muscle, while the lower bundle of pectoral muscle is beneficial to the carving of pectoral muscle lines, which can make the pectoral muscle feel droopy.
But experienced veterans know that the upper bundle of pectoral muscles is the most important part of pectoral muscle training. First of all, the first point is that the upper bundle area of the pectoral muscle is the largest, accounting for almost the general area of the pectoral muscle.
Therefore, aiming at the upper bundle of pectoral muscles will make our whole pectoral muscles become very big, while aiming at the lower and middle bundle of pectoral muscles, the training comprehensiveness is not so high.
Secondly, the upper bundle training of pectoral muscles has a wide range of activities. For example, compared with conventional push-ups, downward inclined push-ups have a longer displacement distance.
Therefore, from the training itself, the stimulation of pectoral muscle can stimulate the growth of pectoral muscle more than other forms of action, so the upper beam training of pectoral muscle is very important.
A veteran who has practiced to a certain extent will basically focus on the upper beam of the chest muscles. Some people with wider bodies can only practice chest.
This is a misunderstanding of the standard of action, and it will be too big to expand it. I mainly say from two aspects.
When doing any chest muscle exercise, you should sink your shoulders and fix your shoulder blades. This is to effectively avoid shoulder compensation.
For example, when doing bench press, don't shrug your shoulders and don't put your head in your neck. It's called shoulder sinking. The two shoulder blades on the back can't move left and right with the movement, but desperately support on the bench press, which is scapular fixation.
In addition, arm compensation often occurs because the forearm is not parallel to the direction of strength. Try to keep your forearm parallel to the direction of strength.
For example, when doing push-ups, the forearm should be parallel to gravity, so the forearm should be as vertical as possible to the ground. When the rope clamps the chest, the forearm should be in the same direction as the rope.
Practice three points and eat seven points. After all, training is just a destructive process. Real muscle growth occurs in the recovery process after training. In the process of recovery, if there is no supply from protein, not only will the muscles not grow, but the recovery will be slow.
If the above three mistakes do not appear, but the chest muscles are still not long, it means that you are still not doing well in diet.
Muscle exercise is different from gymnastics and fitness. Protein's supplement is very important. For example, people who eat protein powder generally have faster muscle growth and faster recovery than those who don't eat protein powder.
Therefore, the main expense of fitness players is actually on food, mainly to keep enough protein intake. If your living standard is relatively high, you can supplement protein with meat, eggs and milk.
If you practice five days a week on average and do strength training for about an hour every day, your approximate protein requirement is about 120g, which means eating 20 eggs every day.
As your muscle mass increases, this number will continue to increase, especially for people who exercise their legs. After half a year, the demand for protein will exceed140g.
Only by avoiding the above four misunderstandings, our chest circumference will increase obviously. If you find that the chest muscle training has not changed, you can find the reason through the above introduction and solve it accordingly.
Author: diary of Wangwang Fengshen
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