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Sunday, May 14, 2017

How to Build Bigger Chest Muscles? & Mistakes You Must Avoid

If you train in a big commercial gym, you’ve probably noticed Monday is National Bench Day. Everyone seems to be training their chest. Tuesday is often National Bench Day part 2 with more of the same.



But how do you train your chest efficiently for maximum growth? In this post I’ll explain you which mistakes you must avoid to build a bigger chest and the right method to increase your chest size.

Top 3 Chest Building Mistakes. Training your chest muscles 4x/week using pro bodybuilders routines is wasting your time. Especially if you’re skinny.

Isolation Exercises. You can’t stress your chest with heavy weights using exercises like dumbbell flies. So you won’t trigger the release of Testosterone & Growth Hormone as much as with compounds.

Eating Like a Pigeon. You’ll never get a big chest if you’re 120lbs at 6′. Training your chest 3x/week won’t get it bigger unless you eat more.

Isolating Your Chest. Although your chest has to 2 main heads, it’s 1 muscle and contracts as a whole. You can’t isolate your upper or lower chest. You can only emphasize it.


CHEST WOKROUT OF PERFECTION ROUTINE

Barbell Bench Press

Sets: 4

Reps: 5

Rest Time: 90-180 Seconds

Dumbbell Incline Press

Sets: 4

Reps: 8-12

Rest Time: 90 Seconds

Barbell Incline Bench Press

Sets: 4

Reps: 6-8

Rest Time: 90 Seconds

Weighted Dips (Chest Version)

Sets: 4

Reps: 8

Rest Time: 2 Minutes

Flat Dumbbell Press

Sets: 4

Reps: 10

Rest Time: 1 Minute

That’s it! No drop-sets, super-sets, tri-sets, pre-exhaustion sets, or anything like that. Just proven exercises that actually build muscle. Don’t go to failure every set, leave 2-3 reps in the tank, save your max effort set for the last set of each exercise. So for example if you can bench press 225 for 5 reps, do 205-210 for 4 sets of 5, then 225 for your last set of 5.
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