References 1. Research indicates that doing bench presses through a full ROM leads to more strength gains compared to not locking out your elbows on the top. pubmed.ncbi.nlm.nih.gov/15903383/ 2. If you’re new to the gym, research indicates that you only have to train each muscle once per week for optimal gains pubmed.ncbi.nlm.nih.gov/24739294/ pubmed.ncbi.nlm.nih.gov/28316261/ pubmed.ncbi.nlm.nih.gov/17313289/ pubmed.ncbi.nlm.nih.gov/8081322/ pubmed.ncbi.nlm.nih.gov/21881534/ 3. Once you've passed the beginner stage, however, which means you can no longer increase resistance every workout, you'll need a higher frequency to maximize gains, as shown by a 2016 systematic review and meta-analysis. pubmed.ncbi.nlm.nih.gov/27102172/ 4. “The current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week." pubmed.ncbi.nlm.nih.gov/27102172/ 5. What's more, another analysis found much better muscle and strength gains with each extra workout per muscle per week, even when total training volume was similar between groups. www.strongerbyscience.com/frequency-muscle/ 6. This 2016 paper published in the Internal Journal of Sports Medicine. “a constant-rep resistance training (RT) routine (CONSTANT) that trained using 8-12 RM per set, or a varied-rep RT routine (VARIED) that trained with 2-4 RM per set on Day 1, 8-12 RM per set on Day 2, and 20-30 RM on Day 3 for 8 weeks.” "Effect sizes favored VARIED over CONSTANT condition for elbow flexor thickness (0.72 vs. 0.57), elbow extensor thickness (0.77 vs. 0.48), maximal bench press strength (0.80 vs. 0.57), and upper body muscle endurance (1.91 vs. 1.28)." pubmed.ncbi.nlm.nih.gov/27042999/ 7. Data indicates that you need a variety of rep ranges to maximize growth in all types of muscle fibers. pubmed.ncbi.nlm.nih.gov/15335243/ 8. A 2021 study by Rodriguez-Ridao and his colleagues looked at the effects of five different bench press angles on muscle activation (0°, 15°, 30°, 45°, and 60°). “An inclination of 30° produces greater activation of the upper portion of the pectoralis major. Inclinations greater than 45° produce significantly higher activation of the anterior deltoid and decrease the muscular performance of the pectoralis major.” www.mdpi.com/1660-4601/17/19/7339 9. One study found that the dumbbell bench press leads to higher chest activation. pubmed.ncbi.nlm.nih.gov/27669189/
LMAO bro i was thinking about it just then too i swear somethings weird man the other day i wanted to know more about creatine just cuz and a video about it came up yesterday
Really helpful. The angle of my incline bench press was closer to 45 degrees than 30 degrees. Going to the gym tomorrow. I will lower the incline at least one notch. Many thanks.
I just recently started exercising again. I started training at a young age, early teen years. A few years ago unfortunate events prevented me from training. My routine was disrupted. I was able to continue certain exercises, not quite the same though. I was fortunate enough to have good friend that are into it as a profession. I was able to obtain valuable knowledge regarding exercising and training of all kinds. I would half to say to anyone that is serious about training, knowledge is key. There is much more to weight training then just lifting the weights. When you look around the gym it's easy to tell many of the younger guys have yet to discover this key aspect to training. Personally I won't approach to give advice. There's is always a chance someone might take it the wrong way. It's has occurred to me that perhaps some good will come from my long gap in training. I'm not an expert by any means. I'm not in bad shape but a notable difference to the physical state I had obtained before. It's because it's not my first dance it is coming back to me quickly. I'm sure some of the younger guys still trying to figure things out for the first time will notice a rapid transformation and decide to ask me how I'm doing it. The biggest thing that sticks out to me at the gym is rushing through sets. Many people perform a set of say 10 reps and preform each rep very rapidly. This results in very poor form and also waist valuable energy. The momentum from the fast reps is reducing the resistance that is necessary to load the muscle. Slowing down the reps will increase that resistance resulting in a higher efficiency and more effective work out. It will also result in much better form, making injuries less likely to occur. This stuff is very basic, yes however nobody should ever feel embarrassed about being informed. It doesn't matter how basic the information being offered. Everybody should be open to improvement. Being rude is never necessary, however choosing to ignore the information because it was delivered rudely is just plane silly. I'm not saying it's right if someone is rude to you. I'm just saying information is still information no matter what manner it was delivered.
Very helpful info. I have been working out with resistance bands because because I don't have money to join a gym and don't have space at home for weights. One advantage with the bands that I have discovered is I can zero in on the motions that activate specific muscles. For example, when I saw you recommending pushing yiur hands together, even on a bench press with barbell where hand position is fixed. I found just by focusing on squeezing my chest at the top of the rep, I tended to draw my hands in together.
I start with 12 reps. Then add 5lbs and do 2 less reps. I do that for 4 sets. So by the last set I'm doing 15lbs more than where I started and only 6 reps. That has worked for me
I have a home gym in my garage, which I enjoy because I can workout without the gym rats everywhere. But, I don't have cables, which seems to limit my growth. 😔 Thanks for the incline bench knowledge. I have been wondering about those facts, since I feel the pressure more in my chest on a flat bench press than an incline bench.
A good option for home workouts if you don’t have cables is elastic bands. You can secure them with an stopper at a door hinges and perform standing flies. I find them very effective (and challenging).
Hahaha, I appreciate the effort, but no-one’s working their chest to better open doors 😂 We all just want to show off a bigger chest, and it’s okay dude
Now, can you do 5 tips to stop your chest drastically overshadowing everything else you do? For some reason any time I've trained, my chest is instant and bigger then I'd like. Yes, muscle, no flab.
The rule of thumb, is that in order to develop a symmetric body you should concentrate on the “big 5” exercises for men: Pull-ups, Bench Press, Military Shoulder Presses, Deadlifts, and the good old weighted squats”. These work the vast majority of large muscles in your body and will add muscle mass in the right places. Now, for the upper body specifically, if you are doing bench press and rows, change it for bench press and pull-ups. In order to have a symmetrical upper body, you should pull (pull-up) more than you push (bench presses), and while rowing will help with overall back depth, in term of width rowing is not going to cut it. So make sure to start incorporating pull/ups, chin/ups, neutral grip pull-ups in a ratio of 2:1 against bench presses to start adding symmetry to your upper body. Hope this helps.
@@josearias5102 thanks man, I feel I always have done this, but the chest area always seems to run away with itself, to levels I'd rather it didn't. It's like everything I do triggers my pecks, but your advice is solid. Thanks This time, I'm focusing on calisthenics. Something I've never focused entirely on, before.
I wear a backpack with bottled water in it, and I use the perfect pushup handles, on top of stone mason blocks, and put my feet on 3 or 4 home depot buckets.
He said that beginner needs only once a week for one muscle at the time, but what if i am beginner and i want to start every other day maybe 3-4 times per week,
Seems to me that nothing beats cable flys 🪰 😕. High, medium, and low. From hands behind shoulders, little to no elbow bend, to cross-over up front. Done and done.
0:27 Bench like a bodybuilder 1:54 Press hands together when you bench 2:47 Increase chest workout frequency 4:40 Go lower on presses 5:40 Alternate weights and reps 7:38 Don't go overboard with inclines 9:07 Use Cable Presses 10:27Upgrade your flyes 11:50 Increase weight
Thanks a lot! I've always struggled to open doors but with these tips, I basically rip them offf the hinges! Matter of fact, sometimes the doors open automatically when they see me coming. I even get daily compliments on my door-opening prowess. I feel so much more in charge of my life.
At the end of your normal chest workout, use 50% of your normal bench press weight and do slow perfect form max reps for 3-4 sets. Your chest will explode.
If you are not on drugs, and you train hard enough, training each muscle group once per week is more than enough. (Personal) experience is more important than research.
Ya. Butterlies man. I benched for a ong time without adding any mass to my middle chest. Benching works your outer pecks, but butterflies isolate your inner chest.
5:39 - This is very true, I learned that after I got a trainer. I always did the same amount of reps every workout. However, with my 1st trainer, I was given one day where I went for 6 reps in the others I went for 10-12 reps
Learned my chest work out from John Meadows. Grab a resistance band and place it around your shoulders, hooking the ends in your thumbs. Now press forward without rolling your shoulders. Find the spot that is squeezing your chest. Now hit the bench and replicate that movement. Works everytime. People struggling with their chest in my experience are pushing the weight over their shoulders on the way up, the band will provide the correct form.
I don't really do any of the things mentioned in this video, but I guess I must have good chest genetics, as my chest is already quite big after six-ish months.
Im on my 2nd month in the gym training arms one day chest another back another and abs another.and have 3 days off.i have certainly got stronger as im lifting more weight.but you say triain body parts at least twice a week now.but what about recovery?
hey coach like to explain to you that I am 17 and I weigh 234 lbs and every time I try to make a calorie deficit it does not work and I do not know what I am doing wrong
This is my current push day workout. Plz let me know your opinion about it (All exercises are 3-4 sets and 8-12 reps) Dips Dumbell flyes Incline dumbbell press Dumbbell Shoulder press Lateral raises Pushups 3 sets to failure Tricep cable pushdowns
I AM A POWERLIFTER AND I STILL BENCHING LIKE BODYBUILDER ALL THE WAY UP AND DOWN ; SO PLEASE SOMEONE NEEDS TO TELLL THIS GUY MAX STOP THE HATE ON POWERLIFTERS!!!
I used to love lifting in the military. I've dislocated my right shoulder 12 or 13 times now and am diagnosed with an anterior unstable shoulder. I also have lateral epicondylitis. I try to simple things like push ups and they even hurt and not a good pain. Do you have any recommendations? I had a personal trainer but he basically ignored all my injuries and for the most part drove me out of the gym because he wouldn't listen.
Hi Paul, I would probably try to find a trainer that has educational background in physiotherapy as well. Such specialists are usually able to target workouts around the injury or to specifically aid in healing the injury.
@@aidos2440 dang. I have to deal with the VA anyways so they are basically dragging their feet on the treatment. I've been on physical therapy 3 or 4 times and I always say that it doesn't work. But they don't listen.
@@alexko3815 Thanks Alex, I appreciate the advise. I will definitely look into it. I love working out. And I just can't anymore and it's really frustrating.
Push ups are one of the most underrated exercises and one of the most effective to develop strength for the chest, the shoulders and the triceps. The key is to do them with perfect form and to increase the difficulty using for example resistance bands or, if you like calisthenics you can also do pseudo planche push ups. Watch calisthenics videos about proper push up form and progressions and trust me, they are no joke and will challenge you at home. Hope this helps.
One thing that used to hurt me is I'd use a bodybuilding style of benching, but I would lower the bar to near the top of my chest, which was hurting my rotator cuffs. Inow drop the bar down a bit lower on my chest, and I can feel it in my chest with no strain on my rotator cuffs. I guess we're all geared a bit differently. This is also true of flies, which I do with dumbbells sone time and cables another. If I want to build my upper chest, I do incline presses and flies. I usually do inclines ay a 30 degree angle. Higher angles tend to blast my frontal delts, but I train them separately.
I think for a beginner its better to train a muscle 2-3 Times a week because they have to learn how to bench etc... Just drop the Volume so you can get better
References
1. Research indicates that doing bench presses through a full ROM leads to more strength gains compared to not locking out your elbows on the top.
pubmed.ncbi.nlm.nih.gov/15903383/
2. If you’re new to the gym, research indicates that you only have to train each muscle once per week for optimal gains
pubmed.ncbi.nlm.nih.gov/24739294/
pubmed.ncbi.nlm.nih.gov/28316261/
pubmed.ncbi.nlm.nih.gov/17313289/
pubmed.ncbi.nlm.nih.gov/8081322/
pubmed.ncbi.nlm.nih.gov/21881534/
3. Once you've passed the beginner stage, however, which means you can no longer increase resistance every workout, you'll need a higher frequency to maximize gains, as shown by a 2016 systematic review and meta-analysis.
pubmed.ncbi.nlm.nih.gov/27102172/
4. “The current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week."
pubmed.ncbi.nlm.nih.gov/27102172/
5. What's more, another analysis found much better muscle and strength gains with each extra workout per muscle per week, even when total training volume was similar between groups.
www.strongerbyscience.com/frequency-muscle/
6. This 2016 paper published in the Internal Journal of Sports Medicine.
“a constant-rep resistance training (RT) routine (CONSTANT) that trained using 8-12 RM per set, or a varied-rep RT routine (VARIED) that trained with 2-4 RM per set on Day 1, 8-12 RM per set on Day 2, and 20-30 RM on Day 3 for 8 weeks.”
"Effect sizes favored VARIED over CONSTANT condition for elbow flexor thickness (0.72 vs. 0.57), elbow extensor thickness (0.77 vs. 0.48), maximal bench press strength (0.80 vs. 0.57), and upper body muscle endurance (1.91 vs. 1.28)."
pubmed.ncbi.nlm.nih.gov/27042999/
7. Data indicates that you need a variety of rep ranges to maximize growth in all types of muscle fibers.
pubmed.ncbi.nlm.nih.gov/15335243/
8. A 2021 study by Rodriguez-Ridao and his colleagues looked at the effects of five different bench press angles on muscle activation (0°, 15°, 30°, 45°, and 60°).
“An inclination of 30° produces greater activation of the upper portion of the pectoralis major. Inclinations greater than 45° produce significantly higher activation of the anterior deltoid and decrease the muscular performance of the pectoralis major.”
www.mdpi.com/1660-4601/17/19/7339
9. One study found that the dumbbell bench press leads to higher chest activation.
pubmed.ncbi.nlm.nih.gov/27669189/
I love this channel. As a beginner this is helping me alot 💯
Is there a video on how to workout your chest with push ups
How to fix muscle imbalance
We Want To Know Which Are Type 1 & Type 2 Muscle Fibers
kudos to this channel in publishing the studies
I think this channel reads my mind lol
I literally had just recently started to think about how to improve my chest
Right? I just did a chest workout today and was wondering how to improve.
factsss
LMAO bro i was thinking about it just then too i swear somethings weird man the other day i wanted to know more about creatine just cuz and a video about it came up yesterday
Wow, same! Kinda scary
Really helpful. The angle of my incline bench press was closer to 45 degrees than 30 degrees. Going to the gym tomorrow. I will lower the incline at least one notch. Many thanks.
How did it go with the tip?
@@LetsCommentator It helped. My progress is slow but noticeable. I lowered the weight slightly to maintain my reps.
I just recently started exercising again. I started training at a young age, early teen years. A few years ago unfortunate events prevented me from training. My routine was disrupted. I was able to continue certain exercises, not quite the same though. I was fortunate enough to have good friend that are into it as a profession. I was able to obtain valuable knowledge regarding exercising and training of all kinds. I would half to say to anyone that is serious about training, knowledge is key. There is much more to weight training then just lifting the weights. When you look around the gym it's easy to tell many of the younger guys have yet to discover this key aspect to training. Personally I won't approach to give advice. There's is always a chance someone might take it the wrong way. It's has occurred to me that perhaps some good will come from my long gap in training. I'm not an expert by any means. I'm not in bad shape but a notable difference to the physical state I had obtained before. It's because it's not my first dance it is coming back to me quickly. I'm sure some of the younger guys still trying to figure things out for the first time will notice a rapid transformation and decide to ask me how I'm doing it. The biggest thing that sticks out to me at the gym is rushing through sets. Many people perform a set of say 10 reps and preform each rep very rapidly. This results in very poor form and also waist valuable energy. The momentum from the fast reps is reducing the resistance that is necessary to load the muscle. Slowing down the reps will increase that resistance resulting in a higher efficiency and more effective work out. It will also result in much better form, making injuries less likely to occur. This stuff is very basic, yes however nobody should ever feel embarrassed about being informed. It doesn't matter how basic the information being offered. Everybody should be open to improvement. Being rude is never necessary, however choosing to ignore the information because it was delivered rudely is just plane silly. I'm not saying it's right if someone is rude to you. I'm just saying information is still information no matter what manner it was delivered.
This is GREAT! Thank you so much! Really well explained as always.
Trick I learned: Concentrate on NOT using your traps to cheat. Don't shrug while lifting. Helped me alot
Very helpful info. I have been working out with resistance bands because because I don't have money to join a gym and don't have space at home for weights.
One advantage with the bands that I have discovered is I can zero in on the motions that activate specific muscles. For example, when I saw you recommending pushing yiur hands together, even on a bench press with barbell where hand position is fixed. I found just by focusing on squeezing my chest at the top of the rep, I tended to draw my hands in together.
Sidharth In 1st Video ❤🔥
i take this video as motivation now my CHEST is one sided bigger like the thumbnail
Can someone explain #8? The difference between the orientation of your palm.
I start with 12 reps. Then add 5lbs and do 2 less reps. I do that for 4 sets. So by the last set I'm doing 15lbs more than where I started and only 6 reps. That has worked for me
You're really gonna help me reach my goal. Thank you for the science based perspective
Good notes, however not only beginners use one muscle per day routine. Many professional bodybuilders use that as well...
Good shit bro 💪🏾
Extrem starkes Video mit viel Input. Vielen Dank
Good stuff brother I picked up some tips 🎸🎸🐍🐍🐍🐍🐍🎸🎸🎸🎸🎸
Mon:Chest Bicep and tricep, Tues:Thighs Calf, Gluts Wes:Back Bicep tricep Thur:Gluts thighs and calf Fri:Chest Back bicep and tricep
I have a home gym in my garage, which I enjoy because I can workout without the gym rats everywhere. But, I don't have cables, which seems to limit my growth. 😔
Thanks for the incline bench knowledge. I have been wondering about those facts, since I feel the pressure more in my chest on a flat bench press than an incline bench.
A good option for home workouts if you don’t have cables is elastic bands. You can secure them with an stopper at a door hinges and perform standing flies. I find them very effective (and challenging).
@@josearias5102 Thank you. Good suggestion 😊
I hope in future you drop your videos with german subtitels ❤
What about the floor press variation ?
thank you for all advice man , keep doing this hard work , I am grateful
Again good advice love this 🎉🎉🎉🎉🎉🎉🎉🎉
Really good direction here!
Nice video and very well illustrated 👍🏼
really great video, will take all of that on board
It is actually possible to train your chest more often leaving it with less rest days and it can become bigger and thicker
Loved your vids for years by far one of the best.....but lower chest is 100 times harder to hit than upper ... Please do a video on that
I just wanna be able to open the door for my shawty but my chest not big enough🥺
Cables are my favorite
Thank you so much for your work! You´ve helped me so much!
Hello sir ! make a video on "how to tight a loosed skin ,after fat loss"?
Tomorrow is chest day for me this video came just in time.
Thanks for these tips! This very helful
How Arnold works out with Chest Growth and Muscle
Gain. 💯
Thx bro
Thenkyu mannnnnn
This is amazing information and tips definitely going to try this out in my workout, also I’m doing a gym journey on TH-cam :)
How often should we increase weight ?
This is the guy you wanna work out with
Twice a week is alright damn, I been working out twice a week gym in the morning and burpees later in the day
Hahaha, I appreciate the effort, but no-one’s working their chest to better open doors 😂
We all just want to show off a bigger chest, and it’s okay dude
Cool video, thank you! :)
How long before you pass the beginners stage?
This dude is a scientist lmao
Progressive overload is something I hear everywhere now. But I hit my weight plateus ages ago and I can't just "add weight" every time...
Now, can you do 5 tips to stop your chest drastically overshadowing everything else you do?
For some reason any time I've trained, my chest is instant and bigger then I'd like.
Yes, muscle, no flab.
check gyno
@@kartikbhatia9042 k ta much
The rule of thumb, is that in order to develop a symmetric body you should concentrate on the “big 5” exercises for men: Pull-ups, Bench Press, Military Shoulder Presses, Deadlifts, and the good old weighted squats”. These work the vast majority of large muscles in your body and will add muscle mass in the right places. Now, for the upper body specifically, if you are doing bench press and rows, change it for bench press and pull-ups. In order to have a symmetrical upper body, you should pull (pull-up) more than you push (bench presses), and while rowing will help with overall back depth, in term of width rowing is not going to cut it. So make sure to start incorporating pull/ups, chin/ups, neutral grip pull-ups in a ratio of 2:1 against bench presses to start adding symmetry to your upper body. Hope this helps.
@@josearias5102 thanks man, I feel I always have done this, but the chest area always seems to run away with itself, to levels I'd rather it didn't.
It's like everything I do triggers my pecks, but your advice is solid. Thanks
This time, I'm focusing on calisthenics. Something I've never focused entirely on, before.
Love from India the 2nd animation is the indian flim sultan
Push ups are the key
What pushups routine is effective for chest bulk ? How many reps, sets and frequency ? Thanks in advance
If Dane Cook was muscular and knowledgeable, he'd be this guy.
I wear a backpack with bottled water in it, and I use the perfect pushup handles, on top of stone mason blocks, and put my feet on 3 or 4 home depot buckets.
Every time I leave the gym I see a video for the same body part I worked out 👀
Does this applies to every muscle??
Salman khan in starting 🤝🏼 ...bhoi
He said that beginner needs only once a week for one muscle at the time, but what if i am beginner and i want to start every other day maybe 3-4 times per week,
Actually I get it an you got my attention dude 👍 🍕 right on keep talking lol an have a nice day or night peace out man ☮️
1:58 This is the suizide grip!
I do 5x5 bench, then incline bench, then do cable flies, then do dips. Such workout always kills my chest
Those are the key ones I do, although for inclines I use dumbbells. A fifth one to throw in there are decline push ups
No discussion on the benchpress, I'll do it powerlifting style and only wear my adidas pants, because all day I destroy a spine!
Let's GO!!!💪🏽💯
Good 👍
Seems to me that nothing beats cable flys 🪰 😕. High, medium, and low. From hands behind shoulders, little to no elbow bend, to cross-over up front. Done and done.
0:27 Bench like a bodybuilder
1:54 Press hands together when you bench
2:47 Increase chest workout frequency
4:40 Go lower on presses
5:40 Alternate weights and reps
7:38 Don't go overboard with inclines
9:07 Use Cable Presses
10:27Upgrade your flyes
11:50 Increase weight
thank you !
A hero who we don’t deserve ! 😍
Thankss maahhhhnnnn😃
Thanks bro
THANKS ❤❤❤👏👏👏
Thanks a lot! I've always struggled to open doors but with these tips, I basically rip them offf the hinges! Matter of fact, sometimes the doors open automatically when they see me coming. I even get daily compliments on my door-opening prowess. I feel so much more in charge of my life.
Damn
lol
I can't walk near a door without getting it pregnant now!
"Door opening prowess" 🤣
Who has trouble opening a door?
Nope😂
🤣🤣
Haha done workout yesterday,my arm and chest are fuckeedd
😂
😂😂😂😂
At the end of your normal chest workout, use 50% of your normal bench press weight and do slow perfect form max reps for 3-4 sets. Your chest will explode.
Thanks
If you are not on drugs, and you train hard enough, training each muscle group once per week is more than enough. (Personal) experience is more important than research.
Your post is over a year old, are you still there, I have a question for you
00:00 - #00 - Intro
00:26 - #01 - Use bodybuilding Bench Press Style
01:52 - #02 - Pressing Your Hands Inwards
02:45 - #03 - Increase Chest Workout Frequency
04:37 - #04 - They Don't Go Low Enough
05:38 - #05 - AlternateThe Amount of Weight and Reps
07:35 - #06 - Don't Go Overboard with Incline Presses
09:06 - #07 - Use Cable Presses
10:25 - #08 - Upgrade Your Flys
11:42 - #09 - Increase The Weight Load that You Can Lift
🔥
@@proudmuslim1389 Muhammad rasulullah❤
I always appreciate your references. I believe if it's not measured, it's just anecdotal evidence. Keep up the great work.
Ya. Butterlies man. I benched for a ong time without adding any mass to my middle chest. Benching works your outer pecks, but butterflies isolate your inner chest.
5:39 - This is very true, I learned that after I got a trainer. I always did the same amount of reps every workout. However, with my 1st trainer, I was given one day where I went for 6 reps in the others I went for 10-12 reps
When i do barbell bench press.. often i feel the load in shoulders! It so annoying and vexing! May i know why? And how to correct it ?🤔
Learned my chest work out from John Meadows. Grab a resistance band and place it around your shoulders, hooking the ends in your thumbs. Now press forward without rolling your shoulders. Find the spot that is squeezing your chest. Now hit the bench and replicate that movement. Works everytime.
People struggling with their chest in my experience are pushing the weight over their shoulders on the way up, the band will provide the correct form.
NO PAIN NO GAIN BROTHERSS
I don’t know why but if I see anything saying chest growth I just click it
I don't really do any of the things mentioned in this video, but I guess I must have good chest genetics, as my chest is already quite big after six-ish months.
Im on my 2nd month in the gym training arms one day chest another back another and abs another.and have 3 days off.i have certainly got stronger as im lifting more weight.but you say triain body parts at least twice a week now.but what about recovery?
Chiyaan Vikram ' I ' movie pecs moving scene ❤️
I do legs, back, chest is the order fine or should I change it?? Twice a week same order
I highly disagree ya keep a full range of movement but always keep your muscles under tension meaning do not rest at the top
hey coach like to explain to you that I am 17 and I weigh 234 lbs and every time I try to make a calorie deficit it does not work and I do not know what I am doing wrong
Lower chest is my problem
My chest blew up hitting dumbbell incline hard.
😀😁🤩🥰😍👍👏💪🏋♂️
Thanks for these 9 good tips!
I can't get over how much I hate these thumbnail pictures, they make me want to cry and scream.
This is my current push day workout. Plz let me know your opinion about it
(All exercises are 3-4 sets and 8-12 reps)
Dips
Dumbell flyes
Incline dumbbell press
Dumbbell Shoulder press
Lateral raises
Pushups 3 sets to failure
Tricep cable pushdowns
Great workout! I would almost do the same. Switch dumbbell flyes with cable flyes. Mix incline dumbbell press with flat bench dumbbell press.
The Army taught me that you can work chest 91 times a day 365 day a week and still hit it one more time.
I AM A POWERLIFTER AND I STILL BENCHING LIKE BODYBUILDER ALL THE WAY UP AND DOWN ; SO PLEASE SOMEONE NEEDS TO TELLL THIS GUY MAX STOP THE HATE ON POWERLIFTERS!!!
what da Sunny Deol doin😂😂😂
Cabel Flyes does not give constant tension on the chest. Elastic band does.
I wonder if anyone realises that sometimes just that the chest is a genetic weak spot for you and your chest doesn't grow as much
Excellent video except for flat simple Bench lay flat on your back no arch instead raise your knees and bench it !
whats the training plan for the best grown (each muscle group) 4x a week
I used to love lifting in the military. I've dislocated my right shoulder 12 or 13 times now and am diagnosed with an anterior unstable shoulder. I also have lateral epicondylitis. I try to simple things like push ups and they even hurt and not a good pain. Do you have any recommendations? I had a personal trainer but he basically ignored all my injuries and for the most part drove me out of the gym because he wouldn't listen.
Hi Paul,
I would probably try to find a trainer that has educational background in physiotherapy as well. Such specialists are usually able to target workouts around the injury or to specifically aid in healing the injury.
You’d need a specialist for that .
You should probably see a specialist, I had the same injury and surgery was the only thing that fixed it 😔
@@aidos2440 dang. I have to deal with the VA anyways so they are basically dragging their feet on the treatment. I've been on physical therapy 3 or 4 times and I always say that it doesn't work. But they don't listen.
@@alexko3815 Thanks Alex, I appreciate the advise. I will definitely look into it. I love working out. And I just can't anymore and it's really frustrating.
do u have an exercise that i can do at my home for the chest?
Push ups are one of the most underrated exercises and one of the most effective to develop strength for the chest, the shoulders and the triceps. The key is to do them with perfect form and to increase the difficulty using for example resistance bands or, if you like calisthenics you can also do pseudo planche push ups. Watch calisthenics videos about proper push up form and progressions and trust me, they are no joke and will challenge you at home. Hope this helps.
What if you have shoulder injury history and can only do limited range of motion?
One thing that used to hurt me is I'd use a bodybuilding style of benching, but I would lower the bar to near the top of my chest, which was hurting my rotator cuffs. Inow drop the bar down a bit lower on my chest, and I can feel it in my chest with no strain on my rotator cuffs. I guess we're all geared a bit differently. This is also true of flies, which I do with dumbbells sone time and cables another. If I want to build my upper chest, I do incline presses and flies. I usually do inclines ay a 30 degree angle. Higher angles tend to blast my frontal delts, but I train them separately.
Thank you for these videos. Really helps me on my journey. Informative and straight to the point!
This channel totally reads my mind! Great tips.
I think for a beginner its better to train a muscle 2-3 Times a week because they have to learn how to bench etc...
Just drop the Volume so you can get better
Me who go to the gym 1 a week for half body ahaha
Do a video for back pls!!!