Any fitness training is inseparable from planning and introspection. Blind imitation of others will only increase your training pressure and troubles, and will also bring injuries.
You should understand that everyone's physique and training ability are different. Others practice like this, which may not be suitable for you. No matter how strong and awesome he is, the plan he gave is just a suggestion.
Let me analyze the chest training in detail according to your plan and questions.
1. Analyze your action combination first.
① Upward inclined barbell bench press, and upward inclined dumbbell bench press is aimed at the upper part of pectoralis major.
② Flat barbell bench press, and flat dumbbell bench press is aimed at the middle of pectoralis major.
③ The barbell clip chest is the middle seam of pectoralis major.
(4) rope clip chest (which is what you said)
A. the high position is aimed at the lower part of pectoralis major.
B. the lower position is aligned with the upper part of pectoralis major.
These two postures can also be practiced to the outer edge and middle seam of pectoralis major.
Generally speaking, in your pectoralis major training plan, there are 3 upper movements, 2 middle movements, 65,438+0 lower movements, and 65,438+0 middle movements. Gantry chest clamping also stimulates the outer edge and middle seam.
The first 4 bench presses, 5 groups, barbell chest clips, 4 groups, and high and low gantry positions.
The specific number of times is unknown, and the use weight is also unknown.
However, judging from the sequence of your training movements, your use weight has begun to decline after the first two upward tilt bench presses. If you use 4 groups of movements, 5 groups *5 times, the weight is too heavy, the triceps brachii will be exhausted in advance, the weight is too light, and the stress on the chest muscles is not obvious. If you use five groups * 12 times, then your weight will not be too high, especially when pushing back. For example, if your bench press is 80KG, you can only push 60KG, and it is still very difficult to push the last few.
Barbell push chest. If you stand, it is basically difficult to get a piece of 10KG in the end. 20KG-25KG tablets can be used in supine position, but it will be more dangerous.
There are actually three positions for the rope to clamp the chest, high, middle and low. You only practice two postures, which is an isolated chest exercise, and your weight will not be too high. If you are overweight, you will exercise your shoulders, and you will definitely lend your strength.
2. Practicing chest muscles needs comprehensive consideration.
As can be seen from the previous analysis, your chest muscle training plan has certain preferences.
You train the upper and middle parts of pectoralis major, and there is only one movement at the lower part of pectoralis major, not bench press, but a rope similar to a dumbbell bird holding its chest. This action is good in the end, but more people will obviously feel the stimulation to the middle seam and the outer edge of the chest muscle after training.
There is nothing wrong with your action sequence, but you need to make some adjustments, add an action aimed at the lower part of pectoralis major, and combine isolated actions.
In addition, people say that 1 moves are practiced by 10 groups and 20 groups, all of which are practiced by experts. If you practice like that, 1 moves will run out, so don't expect to continue in the future. To train like that, you should practice your pectoral muscles three times in 1 week, this time you should practice supine push, next time you should practice oblique bench push, and finally you should practice the lower part of pectoralis major. According to this training method, you may have to practice twice in 1 day or six times in 1 week. How else can you practice other parts?
The training duration is not fixed. In the same training, others may feel the feeling of pumping after practicing for 50 minutes, but you may not feel this feeling after practicing for 2 hours, which is related to poor training, action arrangement, weight used, number of groups, frequency and so on. It is not simple. I insist on 1 hour, 2 hours is enough. I can't practice well or it's useless.
3. Adjustment of pectoral muscle plan According to your training, I will give a reference plan.
If you want to thicken your chest muscles, practice bench press first. You can not practice the middle seam and the outer edge for a while. If you really want to practice, you can practice bird movements. If you don't have enough chest circumference, you won't form a middle seam if you practice more. When the bench press is in peak contraction, the pectoral muscles contract and squeeze inward, and you can also practice to the middle seam. When descending, the outer edge of the pectoral muscle is also stretched, so these two parts can be temporarily without deliberate training.
Flat barbell bench press 5 groups *5 times -8 times
Tilt up dumbbell bench press for 5 groups *8 times-10 times.
Parallel bars arm flexion and extension 8 groups *8 times
Additional training: Dumbbell Birds 4 groups * 10 times.
Here, simplify your six movements into three movements, and you can add 1 movement, which is four movements.
Put the flat barbell bench press in the first place for training and do 5 groups. The number of suggestions is 5 or 8. Reduce your maximum bench press value 1RM by 5- 10KG. If you can't complete 5 groups, you will be reduced by 5KG.
Speaking of upward inclined dumbbell bench press, for example, you can push the weight of 50KG, and now reduce it by 10KG, and replace it with a 20KG one-handed dumbbell to reduce the interval time, so that you can do five groups.
The arm flexion and extension of parallel bars is the best action to train the lower chest. It's not easy to do this well, you need your arm strength to practice at the back. To do this, you need to lean forward all the time, not straight up and down. 8 groups *8 times, can persist, and it is full of pumping feeling.
Finally, you can make four groups of dumbbell birds, 7.5KG or 10KG dumbbells on one side is enough, and you must lower it slowly.
Conclusion: chest muscle training needs to consider the type of action, the weight used, the number of groups, the number of times and so on. These are all related.
It's not just how many groups you do, but how you feel after practicing. Even if you do 10 movements 1 time and practice for 2 hours, you may not be able to practice your chest muscles well.
You can compress the training actions into "3+ 1" mode, select three main training actions and add 1 ending actions.
It is necessary to focus on training the upper, middle and lower parts of pectoralis major. Finally, 1 movement can take into account the outer edge and middle seam of pectoralis major, so that pectoralis major can be trained in four movements.
The training plan given here is for reference only. You can adjust according to your own needs, you can increase or decrease the number and frequency of groups, but your quality of use should also be reduced or improved accordingly. Only in this way can you make a breakthrough.
Glad to answer your question ~
First of all, you also looked it up online, and there are different versions. In fact, this reflects that everyone's training ability and intensity are different, but our goal is the same-to effectively stimulate the chest muscles. So how many groups do each movement depends on how many groups you can stimulate the chest muscles better.
We choose 5-6 actions to stimulate the target muscle group from multiple angles, how many groups are selected for one action, and what intensity is used to stimulate the target muscle group from this angle. This is related to two factors: training intensity and training ability.
In addition, you have a question, six movements, five groups for each movement, and it will be over in less than 40 minutes. Your motion control should not be in place, you should do it too fast.
The intensity of training determines your training ability and represents the strength of muscle resistance, which can be understood as the size of weight.
If you choose a light weight, it is not too much to do 20 groups. But this will increase your training volume, that is, the total training duration may be 1 hour, or even more.
If you do it with a large weight, that is, under the standard action, each group can only do 8- 10 weight. Can you still do group 10-20?
Personally, I suggest that according to my training goals, such as practicing chest today, I have arranged 6 movements (completely enough), or I can rest on my chest alone for one day.
There are 4 groups for each movement, and each group has 8- 10 times. Control the movement speed, attention and weight at 70%-80% of the maximum weight.
To sum up, you should learn to feel the feedback from chest muscles. Don't blindly copy how many groups to do this action and how many groups to do that action, so it is easier to ignore the stimulation to muscles.
Hello, I'm a fitness cat teacher!
The following cat teacher's fitness will be shared from chest anatomy to excellent chest training movements, hoping to help beginners or fitness veterans who want to break through the bottleneck.
First, the anatomical structure of the pectoral muscle.
Second, how to find the feeling of chest muscle force.
Third, how to avoid training sagging chest muscles?
Fourth, introduce chest training movements.
Create a chest training plan for box chest muscles in 50 or 30 days.
The chest is where the front of the trunk is located, and the largest and most powerful muscle in this part is the musculus maximus. There are other muscles in the chest, such as pectoralis minor, serratus anterior and intercostal muscles.
Many beginners can't find the feeling of chest muscle force when they are bench pressing or flying birds. Finally, the triceps and biceps are sore first, so the following exercises are helpful to you, which can also be regarded as special activation training after warm-up.
[Exercise 1]:
How to do it:
[Exercise 2]:
How to do it:
[Exercise 3]:
How to do it:
[Exercise 4]:
How to do it:
[Exercise 5]:
How to do it:
Note: For the above five exercises, you should keep your shoulder blades sinking and not shrug your shoulders.
1. Align the upper and lower parts of the chest.
Exercise chest muscles should emphasize both the upper and lower parts of the chest at the same time, and many people will ignore the training of the upper edge of the chest muscles.
Three most effective ways to aim at the upper chest:
2. Do more compound exercises instead of isolated training.
Although sports science is very complicated, there are more questions than answers, but the evidence in this respect is clear: compound endurance training is the most effective way to enhance strength.
What do I mean by "compound" exercise?
Exercise involves multiple joints and muscles, while isolated exercise focuses on a single joint and limited muscles.
For example, bench press is a compound exercise, involving shoulders and elbows, as well as pectoral muscles, deltoid muscles, triceps brachii, biceps brachii, back and even legs.
3. Do chest exercises once or three times a week.
You need to train at least two or three groups of chest muscle training every week to maximize muscle and strength.
Research shows that twice-weekly exercise frequency can promote muscle hypertrophy; According to a study in Canadian Journal of Applied Physiology, protein synthesis will more than double in about 24 hours after strenuous exercise, and then it will begin to drop to the baseline after about 12 hours.
If one does 1 chest exercise every week, the muscle protein synthesis will return to the baseline by Wednesday.
If you practice chest twice a week (for example, Monday and Thursday), you will return to the baseline on Wednesday and rise again the next day.
So do chest exercises at least twice a week to ensure enough exercise and provide enough recovery time. Personally, I suggest choosing Monday and Thursday.
Flat barbell bench press: how to do it;
Lifting barbell bench press: how to do it;
Upward tilt bench press is one of the changes of flat barbell bench press, which is more helpful to the upper chest than flat bench press. Fundamentally speaking, it is the same as the flat bench pushing method, but the following points need to be noted:
Flat dumbbell bench press: how to do it;
Although dumbbell bench press can not directly replace barbell bench press, dumbbell bench press is a valuable chest exercise, which can increase the range of motion and use the most comfortable posture on the wrist.
Tilt dumbbell bench press upward: how to do it;
Reverse grip bench press: how to do it;
The study shows that the grip of the back-grip bench press is transferred to the pole (palm to head), which is not only easier for the shoulders, but also particularly effective for aiming at the upper chest.
Scientists from Memorial Chiropractic College in Canada conducted a study on 65,438+02 men who had received resistance training. They used five different grips on the bench press. The researchers found that when men use the reverse grip, the activation of the upper chest is 25% to 30% higher than that of the conventional grip. When using the reverse grip, the activation rate of biceps brachii is also twice as high.
Flexion and extension of parallel bars: how to do it;
Pull down the bird on the rope: how to do it;
How to pull a bird down with a high rope;
Push-ups: how to do it:
Push-ups can be trained in the gym or at home, which is a classic chest operation.
The chest muscle training plan should be based on the principle of step by step. If you are not familiar with chest strength training, then weekly chest routine training is a good starting point. However, if you want to grow breasts as soon as possible, or have received some chest strength training, you can do regular exercise twice or three times a week.
The following training plan is for reference only (personal suggestion):
Day 65438 +0 Training:
Day 2 Training:
Day 65438 +0 Training:
Day 2 Training:
Day 3 Training:
Conclusion:
How did you get big breasts? Anything else to share? Please tell me in the comments below! thank you
How many groups do you do for each movement in chest muscle training? The number and frequency of chest muscle training depends on the training purpose, training ability and training habits of muscle augmentation.
Muscle training, first of all, we must make clear the specific purpose of our muscle training, whether to increase muscle volume and strength or to enhance muscle line and elasticity. In order to increase muscle volume and strength, we should do more training with greater weight and fewer times, such as 4- 10RM training; To strengthen muscle lines, we should do more training with small weight and many times, such as training above 12RM.
For male chest muscle training, it is suggested to do more weight-bearing training and less training times, rather than emphasizing too many training items or training times. Sufficient weight stimulation can make muscles grow better, that is to say, pay attention to the efficiency of training; For example, three to five movements per chest muscle training, four to six groups per movement, or more.
Conventional chest muscle training, in the case of specific training purposes, should also be based on their own training ability, training status, etc.; Fitness people who have been training for a long time will also develop their own training habits. In any case, when we do fitness training, on the one hand, we should achieve the training effect, on the other hand, we should not cause training damage.