Month: March 2021

The science behind muscle hypertrophy is often not discussed since people usually just think protein and exercising build muscle, and that’s the end of the story. However, muscle hypertrophy is something that you should be familiar with since you want to train the intelligent bodybuilding way! Believe it or not, but a lot of people actually train better when they know how their body actually functions and how testosterone can help them with their workout. Click on testosterone booster results before and after to see it yourself. 

What is Muscle Hypertrophy?

This is the term used for when the muscle cells grow and increase in size, and the common way to accomplish this task is through various forms of exercise, which could be weight training and bodyweight training. The opposite of muscle hypertrophy is atrophy, which means you either have something medically wrong or you’re just lazy and lose muscle from the lack of physical use.

An increase in blood flow to the muscles you are targeting is what causes that feeling of being pumped up, and the number of capillaries in the muscle region(s) increases if you repeatedly concentrate your focus on that particular area. For example, during biceps curls, you clench your hand to flex your bicep and cause more blood to flow to this muscle, and after about three weeks of training, you will notice a slight or significant difference in your biceps muscle.

However, you didn’t increase the number of muscle cells. Instead, you increased the size of your muscle cells significantly enough to notice a change. Muscle hypertrophy can take place through the use of heavyweight training with lower rep amounts, and also through strength training with moderate weight settings and higher rep amounts. Both are essential for developing stronger and bigger muscles effectively.

• Benefits of Heavy Weight Training
• You can benefit from heavyweight training with lower reps because:
• You increase the number count of myofibrils in each individual cell.
• Increase the amount of connective tissue and glycogen (glucose) storage.
• Sarcoplasm fluid volumes increase, which is the fluid-filled with a protein found around each cell.

What all this accounts for is muscle hypertrophy, and larger muscles have essentially proven to come from heavier lifts with lower rep amounts. That is why a lot of people perform the 5×5’s workouts with compound training, and sometimes even perform 10×1’s, which is a bit more advanced due to the large weight settings used for each rep you perform. You generally see this type of training with deadlifts, bench press, squats, cleans, military presses, and the likes. Sitting and performing a lateral pull-down for one rep is just not going to work!

The Benefits of Higher Reps

Muscle hypertrophy is also accomplished through performing higher reps with moderate weight, but not lightweights! Lightweight settings are good for warming up. However, if you want to build muscle you need to increase your weights to where you strain towards the end of the set.

You want to perform higher reps with exercises since it builds up your mitochondria, which is known as a cell’s “powerhouse” since it converts chemical energy over to cellular energy and 25% or more of your muscles sizes are accounted for an increase in your mitochondria. So isolation exercises, such as the lateral pull-down, need to be performed with a little bit more reps, or 8-12 reps to be more specific, and compound lifts can be performed with higher reps one week out of every month or two.

Everything depends on your diet and fitness routine when it comes to how many reps will be performed. Remember, muscle hypertrophy is not going to occur without plenty of rest and nutrient intakes, which is where the protein comes in. Muscle building needs protein regardless if you want to be lean or bulky, and regardless if you are male or female. The recommended amount of rest is 24 hours after that specific muscle group(s) has been targeted.

Isn’t the science behind muscle hypertrophy compelling when you finally know how your body is functioning while muscle building is taking place? Feel free to leave a comment and let me know what you think, and don’t forget to subscribe for when future posts are created! Stay healthy and fit the intelligent bodybuilding way!

Does your chest like a light sheet of plywood in place of the mountain of muscle that you’ve always wanted? Did you spend many hours on the bench press without size gains? Have you started thinking you were simply not designed to have a big chest? And there’s bad.

I can not promise that you will always have the heart of the great Arnold Schwarzenegger, but I can promise you that you can make a difference in your chest and put a little wider than it is ready for anything, listen to me.

In the next article, I will discuss the anatomy of the chest, its function, its location on the body, and exercises for each area of the chest. Finally, and what you expect, I will include 5 of my favorite training to help make the chest flat slabs of muscle mass. Moreover, I would recommend HGH dosage for muscle gain to all my readers if they are interested in getting in shape in a short span of time. 

Chest anatomy

The chest is composed of two muscles that work together to make the function of the chest. The muscle is the pectoralis major and pectoralis minor. Basically, the pectoralis minor is directly under the pectoralis major muscle.

You are here:

Top of the clavicle, sternum and inserted into the armpit (Humor).

Function

Three different functions:

Pitching sidearm

Bring your arms up and down at your sides

movement of the arm Snatch

Exercises:

Bench press and flies.

pointers construction Chest

Although the chest is composed of a single muscle mass, must be brought only if it divides into 3 parts. The best upper, middle, and lower chest are encouraged to change the angle from which you run the exercise.

The upper chest is the best stimulus of the exercise performed on a bench in the 30-45% slope. For example, a bar and incline bench press with dumbbells or free weight exercises are great to fly slopes of the upper chest.

The chest is the best way to relaunch exercises performed on a flat bench. For example, a bar and flat bench press with dumbbells or free weights are great exercises for a half flat chest.

The bottom of the chest is the most stimulating exercise performed on a bench down 30-45%. For example, barflies and lying down with dumbbells or free weight exercises are very minor drooping chests.

Meeting all areas of the chest to better serve the cause of depression (4-6) or moderate (8-12) will rep. Rarely, I will include higher ranges representative for beginners, and I think the heavier weight helps build a stronger foundation that beginners need. I also think that free weights should be the overall approach at the beginning, especially if the chest is a weak point for you. free weights to develop chest much better than the machines in my opinion.

Now that you understand your chest muscles, their function, location, and extent of redundancy needed to stimulate, we’ll give you some exercises to help build your chest.

All exercises should be carried out entirely because of bad taste or habits you know you will continue and will result in a lack of progress, or even worse injuries in the future. Many, if not all exercises back to you. So make sure you use the worksheet on Bodybuilding.com to help with your form.

5 of my favorite building chest workout

1. Day chest-high:

• Barbell Incline Bench Press: 3 sets of 4-6 reps
• incline dumbbell bench press: 3 sets of 8 repetitions
• Incline Dumbbell: 3 sets of 8-12 repetitions
• Pectoral *: 3 sets of 12 repetitions
• The reduction of the exercise should take 5-10 seconds
• Obtain a copy of the upper chest exercises.
• PDF to prin

2. Half-day in the chest:

• Flat Barbell Bench Press: 3 sets of 4-6 reps
• Dumbbell flat bench press: 3 sets of 8 repetitions
• Dumbbell flat: 3 sets of 8-12 repetitions
• Pectoral *: 3 sets of 12 repetitions
• * Part of te decline of the exercise should take about 5-10 seconds.
• Obtain a copy of the chest exercises East.
• PDF to print

3. Lower chest of the Day:

• Decline Barbell Bench Press: 3 sets of 4-6 reps
• Decline Dumbbell Bench Press: 3 sets of 8 repetitions
• Decline Dumbbell: 3 sets of 8-12 reps
• Pectoral *: 3 sets of 12 repetitions
• * Part of the decline of the exercise should take about 5-10 seconds.
• Get a print at the bottom of the chest exercises.
• PDF to print

4. Barbell Strength Day:

• Flat Barbell Bench Press: 3 sets of 4-6 reps
• Barbell Incline Bench Press: 3 sets of 4-6 reps
• Decline Barbell Bench Press: 3 sets of 4-6 reps
• Dips – Chest Version: 3 sets of 8-12 reps
• Getting a printing force exercises dumbbells.
• PDF to print

5. Size dumbbell Day:

• Dumbbell incline bench press: 3 sets of 8-12 repetitions
• Decline Dumbbell Bench Press: 3 sets of 8-12 repetitions
• Dumbbell flat bench press: 3 sets 8-12 repetitions
• Dips – Chest Version: 3 sets of 8-12 repetitions

These five exercises that I use today to help increase my chest that has been a weak point for me since my shoulder surgery in 2005. Yes, I use more weight than when I started, but the basic training dumbbells are the best to put on muscle mass, bulk density in the chest you’ve always wanted.

Conclusion

I want you to choose one of the previous years and use it for 4-6 weeks trying to increase the weight of each workout (do not use the perfect form), then turn to a practice session different training chest and repeat the process.

Now comes the fun part: “A time for manufacture in the chest.” You have your knowledge and training are organized for you ” Just Go Lift.”

The bench press is the number one exercise for chest development. The bench has also become a universal gauge for status in the gym. If you tell people you lift a weight you are destined to hear, “What’s your bench?”

The bench press, although a basic exercise, is very complex. It is very easy to lay on a bench and push the bar up and down. The real test comes in using the bench press to optimize strength and size in the chest and shoulder girdle. The bench press calls more than just the pectoral muscles into play. The deltoids (particularly the anterior), the latissimus dorsi, the triceps muscles, the biceps, and the abdominals all play a role in performing the bench press. The rest of the muscles in the body play some minor, stabilizing, roles. That is why the bench press has been referred to as the king of upper body exercises. Additionally, we have discovered these amazing human growth hormone supplements that are highly beneficial for those trying to get in shape in no time. 

First, some safety points to consider. Proper form is essential in any exercise to get the most from the exercise and prevent injuries. The bench press is no different. The body must be centered on the bench with the bar at about eye level. Plant the feet solidly on the floor. To get the most pectoral involvement during the lift, pull your shoulder blades together and down toward your waist to create an arch in the back. Plant the shoulders and hips firmly on the bench. Grip the bar at shoulder width or a little wider. A slightly wider grip will bring the pectorals into the movement and reduce the involvement of the triceps and shoulders. The bar should follow a modified “S” shaped path. The bar makes contact with the chest at nipple level and then drives up and back moving slightly forward again at the very end. The form is essential for achieving the optimum results from the bench press.

Any training program for improving chest size and quality must include a variety of exercises for the chest but should be based around the bench press. Relying on isolation exercises like pectoral flies and machines will result in disappointing results. A workout with a variety of compound and isolation exercises that change every four to six weeks will help keep the progress moving. Don’t neglect the incline bench press, and its other variations (such as dumbbells and flyes.) It is also important to vary the program with different repetition schemes, occasionally throwing in extremely high reps and extremely low reps for a changeup.

When using the bench press to increase size, it is important to use all three angles, especially the incline variations, to ensure overall development. It is important not to abuse the shoulder joint, so if you use heavyweights on the flat bench press use lighter weights or isolation exercises for the incline and decline portions. The flat bench allows you to use massive weights, however, it focuses on the lower half of the pectorals. The decline bench allows, sometimes, even more weight to be used. However, this also works in the lower portion of the chest. The incline bench focuses on the upper portion of the chest, under the clavicle, but usually requires using less weight. Trying to use weights that are too heavy on the incline bench press can result in shoulder injuries, which will really set back the chest development.

The bench press is the best chest exercise for a multitude of reasons. The massive involvement of the chest muscles with large amounts of weight makes it the king of chest exercises. The different angles available allow all of the portions of the pectoral muscles to be stimulated with heavyweights. The assistance of the supporting muscles allows for more weight to be used during the exercise, but a change in hand position and back arch can change the involvement of those muscles. There truly is no substitute for the bench press when trying to gain that all-important chest thickness. Load on the weight and start benching.