Because the muscle mass and area of pectoral muscles belong to the smallest of the four major muscle groups, the training changes are not so obvious.
For a person who has no training trace, it takes more than half a year for the pectoral muscle to develop to a certain scale, so it can be clearly seen that the pectoral muscle is getting bigger and you can't rush to achieve success in the early stage.
But it should not be too Buddhist. If you have been exercising for half a year or more and your chest muscles are still not full, then you may have made the following five mistakes in the process of fitness.
Practicing three points and eating seven points, the training itself is actually the destruction of the chest muscles. The real process of muscle gain is actually the stage of nutrition supplement, that is, the stage of diet recovery.
Whether it is chest muscle, back muscle or arm muscle, if you want to get bigger, you can't violate the principle of muscle gain. The principle of muscle augmentation is over-recovery, that is, the process of rebuilding muscles after they are destroyed.
When you rebuild muscles, you need a lot of protein as raw material. If your training intensity is high, but the supply in protein is too small, then your lines may look good, but your waistline is definitely not a big problem.
Therefore, the first mistake is to practice without eating. While training hard, we should also improve our diet standard and supplement a lot of protein and calories, which are the necessary conditions for us to gain muscle.
After practicing your chest muscles, you should eat more protein-rich things such as eggs and meat, which will accelerate the recovery and growth of your chest muscles.
You may not realize that your training intensity is a little low. Generally, we need to repeat more than 20 groups of stimulation to obtain good muscle gain effect from a large muscle group.
And some players go to the gym to practice a set of bench presses, and a group of birds leave, so the training intensity of two or three groups is not enough for any muscle group.
In order to obtain better muscle effect, multiple groups of repetitions are needed to facilitate muscle destruction. The first few groups drag down muscle elasticity, and the last few groups tear muscle fibers, so that muscles will be destroyed and muscles can be obtained after destruction.
So the second mistake is that the intensity is too low and the muscle stimulation is too little. When training chest muscles at ordinary times, we should consciously strengthen the training intensity and increase the number of training groups.
For example, your original chest muscles have three movements, and the training intensity of each movement is still a little low. It is generally recommended to repeat more than 20 groups for chest muscle training. Some players may repeat more than 40 groups, so you need to practice thoroughly.
The greater the training weight, the more muscle fibers can be recruited, so that each muscle fiber tears, hundreds of thousands of muscle fibers thicken together, and then the whole chest muscle will thicken.
Training weight is very important. For most people, the weight of your bench press can basically show the size of your chest muscles. People who push hard on the bench can't keep their chest muscles small.
Moreover, I have seen some players whose bench press is only 30-40 kg. Although they can repeat more than a dozen groups, the lifted muscle fibers float on the surface and cannot stimulate the deep muscles, so the proportion of chest muscles has not changed for a long time.
So, the third mistake is that you don't pay attention to weight. You are superstitious about building muscles with small weight. Small weight can build muscles, but the effect is limited, and it can't help you build full chest muscles.
The weight of the chest muscles we usually train is in the range of 8- 12RM, which means that if you can easily bench press for 8 times, you can consider increasing the weight.
The position of chest muscle training is also very important, and the upper bundle of chest muscle has the greatest influence on the scale of chest muscle, so we can't ignore our upper chest training.
Many people often practice supine push and downward oblique bench push, but rarely touch upper chest training, which will make your chest muscles change less obviously.
Because the upper bundle of the pectoral muscle accounts for half of the whole pectoral muscle area, you ignore the upper chest, which means you ignore half of the pectoral muscle, and the pectoral muscle naturally changes slowly.
So the fourth mistake is to ignore the training of the upper chest, especially for beginners. It is very important to bind the pectoral muscle if the initial scale of the pectoral muscle is to be established.
When we find that our chest muscles feel fleshy, but they don't look big, we can start the upper beam training of the chest muscles, which will make the chest muscles bigger.
There are two forms of chest muscle training: chest clamping and chest pushing. Generally speaking, we suggest practicing chest pushing more, mainly chest pushing.
Chest push actions include bench push, sitting push and so on. The action of clamping chest is an isolated action such as dumbbell flying bird and rope clamping chest.
The negative weight of chest pushing is large, so the effect of muscle supplement is better, and the influence on muscle gain is overbearing, which is suitable for building the scale of chest muscles.
However, the action of clamping the chest is more accurate, more targeted to the tearing of muscle fibers, and suitable for the carving of chest muscle lines, but has little effect on the scale of chest muscle.
Therefore, the fifth mistake is that many people use the action of clamping chest to carve lines before practicing the scale of chest muscles. Because putting the cart before the horse, the changes of chest muscles are not obvious enough.
When we beginners practice chest muscles, we must practice scales first, and then lines. Without scale, it is absolutely unnecessary for you to carve lines, so novices should pay attention to chest pushing, mainly chest pushing.
This article is very targeted. If you practice your chest muscles for half a year or a year and go to the gym every day, your chest muscles are still not full, then you must have made one of the above five mistakes, and your chest muscles will change obviously after correction.
I am Wangwang exorcist,
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