If the techniques of working with other muscle groups or other purposes male and female approaches to training vary substantially, the training of pectoral muscles the technology is the same for men and women. Why is that?
There are two reasons. First - because if all the other women their volume decreases, it is breast, men and women go to see a strong, resilient, and in most cases the volume. The second - the physiology of the chest muscles is such that an increase in the volume of their needs very intensive training, extra food and thoughtful rest from training.
Thus, training of pectoral muscles you, dear women, will have to be equal to men. Many women are afraid of such an approach, and therefore do not achieve the desired - the bulk of the pectoral muscles. The choice is yours.
If your goal - is to increase the volume grudny muscles at once to vydalite exercises on the chest separate workout once a week. The next day after this workout, leave to rest, massage, sauna and other remedial actions.
Any high-intensity workout with a serious purpose choose a basis basic exercises .
Basic exercises for the chest muscle activation is:
- Bench press barbell or dumbbell in the horizontal and inclined bench,
- Layout of dumbbells,
- Pullover.
In the construction volume no other additional exercises are not necessary. Your training of pectoral muscles It must be a high intensity, and therefore: high operating weight, a small number of repetitions is not more than 15 in all approaches to the entire training exercises.
The scope and strength - twins, but not the same. There are very strong athletes - champions, the amount of muscle that is no more than the coach of any fitness club. Yet, the power and volume are growing hand in hand, and hence the strength of your muscles, too, will grow, and with it will grow constantly working weight exercises.
The amount of muscle depends on its ability to accumulate the necessary building proteins. This, among other things, it helps training on strength endurance, or the so-called Pumping - Pumping of blood and an increase in muscle kapilyarizatsii.
To increase the amount and strength of muscles you have tough work and specific requirements for ligaments, tendons, joints. What can you do for them? Preheat before exercise 10 minutes of general warm-up in the form of light aerobic vstepleniya, then use a special warm-up, which includes warm-up approaches in the first exercises, which are carried out with a very light weight.
So, to increase the amount of muscle you increase their strength and endurance, and power. For each of these aspects of the muscle needs a certain stage. Each of these stages can last from two weeks to several months. These periods are repeated cyclically depending on what you need at the moment. This approach is called periodization, and this is one of the basic concepts in the training, which in any case can not be ignored.
Your creative way to build a beautiful pectoral must begin with a period of strength endurance.
Start standing with the regime of the bar on the horizontal bar as exercise, the fact that neither has a base.
The second exercise will let the press of a bar or dumbbells on incline bench.
Third - wiring dumbbells on incline bench.
Swap all the exercises, but first please press the bar after - dumbbells. The first approach in the first exercise - 15 reps, the second - 12 reps, the third - and fourth 12 reps - 12 repetitions.
With each approach, you add weight, but doing the same amount of reps. 2-3 last repetition gives you with extreme difficulty, but without disturbing the technology. Rest between sets for 2-3 minutes between sets 2-3 minutes.
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