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Friday, April 23, 2021

The StrengthCast PowerShow. The Pec Show Must Go On and The Quickest Way In Existence To Get Stronger chest muscles

The Quickest Way In Existence To Get Stronger chest muscles

Author James Frye

Best Workouts For Reducing Weight And Building Muscle

Strength training not only makes you stronger but can help you to

achieve fat loss as well as tone up your hips, thighs and buttocks in the process. Would you like to find out why free-weight exercises such as the Bench Press can be so effective any time you want to get

ripped?

Muscle is very active at the cellular level, even when you are resting. You heighten this activity during

strength training, and, more importantly for weight loss, as you recover

afterwards. When they restore themselves

by way of protein synthesis, your muscles burn up calories from fat even after you end your workout.

Try to develop your chest muscles as much as you

can, because the more muscle mass you have, the more calories you burn. It makes no difference whether

you're playing chess, or doing back to

back sets of the Bench Press, or another physically

challenging movement like the Board Press.

Body fat, in contrast, makes

virtually no demands on the metabolism.

What is the optimal rep range to use in the Bench Press for pectoral muscles improvement?

Experienced trainers in explosive power sports, including Strongman Competition and Powerlifting, regularly make it their mission to attain new One Rep Maximum lifts. Newbies to exercising your body with free weights or machines should not have a shot at these kind of 1RM lifts as they can result in muscle tears. Nevertheless you can find on the web, sites that have specialized calculators that enable you to determine what your 1RM is, using repetitions taken to failure employing a smaller amount of weight:

Low Weight: 55% and below of one's 1RM. It is best to get at a minimum 20 reps of the Bench Press just before your pectoral muscles begin tiring.
Moderate Intensity: 50-75Percent of your 1RM. This is an effective way to increase muscle size and definition. Go with a load which allows about 8-15 reps on each set.
High Intensity: 70-100 Percent of your 1RM. Here is the low rep (1-5) zone that people in explosive power sports, like Strongman Competition and Olympic Weightlifting use to get super strong.

Learn how to use the Bench Press. Source: http://www.mixed-martial-arts-training.org/pros-and-cons-of-the-bench-press-for-mma-strength-training

Friday, April 27, 2018

BPI Sports-ADVANCED TRAINING TECHNIQUES: POSITIONING FOR LOW CABLE CROSSOVERS

Cable crossovers are an essential part of James Grage’s chest routine. In this episode of Advanced Training Techniques, James discusses the proper techniques for the low variation of cable crossovers.

You might be wondering why you should do low cable crossovers, versus in the middle or up high. In a nutshell, when you do a low variation, you’re targeting the lower part of your chest. In the middle, you’re targeting the middle, and when you’re up high, you’re targeting your upper chest. But let’s break down why that works.

THREE DIFFERENT BUNDLES TO THE PECTORALIS MAJOR

The pectoralis major is shaped like a fan and that’s because there are three different bundles to the muscle. There is the clavicular, the sternal and then your costal.

Remember that as muscles contract, they shorten and pull. In the pectoralis major, the three different bundles create three distinct angles of pull. Hitting the intercostal targets the lower portion of your pec, the sternal the middle portion, and the clavicular is going to be the upper portion of your chest. That’s why people say you want to train with different angles to hit different areas of a muscle. And that’s especially true of a muscle like your pectoralis major.

FOUR DIFFERENT ANGLES TO WORK THE THREE DIFFERENT BUNDLES IN YOUR PECTORALIS MAJOR

Watch the video to see James perform each variation:

VARIATION ONE: LOW CABLE FLY & CROSSOVERS

Why would you want to cross over versus a regular cable fly? It’s because of the extra range of motion. Knowing that your pecs help pull your arms across the body, by crossing over, you’re getting that extra range of motion.

You see a lot of people doing the exercise with their arms bent, but that arm position doesn’t allow you to get a maximum contraction. The only reason people do it this way is because you feel stronger. Lighten the load and keep your arms straight. Both the low fly and low cable crossover are going to work the intercostal, the lower area of your chest.

VARIATION TWO: STERNAL CABLE FLY WITH MAXIMUM RANGE OF MOTION

Now if you want to work the sternal, or the middle section of your chest, remember that those are horizontal fibers. During a cable fly, focus on coming right in front of your body right at chest level. For maximum range of motion, perform the cable crossover.

VARIATION THREE: FOCUS ON THE UPPER AREA OF OUR CHEST

For a lot of people, the upper chest is a weak point. To target the area, most people focus on the incline bench press, but what ends up happening is your anterior deltoids, or the front of your shoulder, takes over. Since they don’t realize this, most people don’t get the upper chest development they’re looking for. So using cables is a great opportunity to really bring your upper chest up. To target the area, keep the cables nice and high, at about eye level. For maximum contraction, switch to the cable crossover variation.

VARIATION FOUR: TARGETING THE CLAVICULAR BUNDLE

Knowing that the clavicular bundle helps bring your arms up as well as across your body, you want to completely change your angle of pull. Position the cable in a low position. Again, keep your arms nice and straight. Take one nice big step forward, get that nice stretch, and bring the cables up in front of you. Your can do a cable fly right up in front of you or do a cable crossover for maximum contraction.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.