Is there an effective way of not only building muscle mass in the chest but also getting rid of unwanted body fat at the same time?
Whatever your sport, especially if you’re into mixed martial arts, the one thing to bear in mind is that you must push yourself harder and harder every time you workout. A good way of doing this which will help you perform better in competition, is to cut down the rest times between sets. To do this effectively you need to train different movements in a sequence.
Training in this manner will elicit a massive hormonal response from the body which will increased testosterone production. Many people mistakenly think that training fast will not increase strength. Nothing could be further from the truth. Some of the biggest power lifters I know train exercises back to back for up to 2 hours at a time. They will do a very heavy set of bench press, rest 30 seconds or so, and then move on to an exercise for another body parts such as biceps or back. And they might have another little rest and move on an abdominal exercise. At the end of that mini circuit they will again rest for a couple of minutes, and then go back to the super heavy work on the bench press.
An exercise circuit can involve from 3 to 10 exercises. Aside from developing stamina levels and strength, the circuit can combine exercises that have a high impact quality, therefore having a beneficial effect on activities such as punching, throwing and kicking. Commencing with the very first movement, individuals begin to go around the series of activities, operating at their own individual training levels, by performing reps for each and every exercise. Two to six circuits are usually conducted, and each lap is often timed (but it’s not absolutely necessary) with a couple of minutes’ rest in between rounds, or less, according to the individual’s health and fitness. Each training session can last for 20-30 minutes. It is not that vital the time a circuit lasts for however, but rather the type of work performed.
- Make sure to separate movements for the same muscle groups so that your muscles are able to function harder for for a longer time. The elbow flexors (biceps) (deployed in pulling movements such as the Wide Grip Chin Up) and the triceps (employed in pressing movements like the Standing Cable Chest Press) are made use of in a great number of exercises as synergists. They need to have a longer period to recover when compared with more substantial muscle groups.
- Research shows that in free weight exercises unilateral work calls for a lot more participation from the stomach muscles, so include these type of exercises frequently, too.
- If your home is too small, you need to look for an appropriate health club. Always make sure that it features a good selection of weights, cable machines (with lots of different attachments), and stretch bands etc.
Bench Press Basics
There are hundreds of strength training exercises you could pick in order to exercise the pecs, anterior delts and triceps. Some exercises work large groups of muscles, like the squat and the bent over row (compound or multi-joint exercises), while some focus on separate muscles such as the triceps pushdown (isolation or single joint exercises). Knowing how to place all these movements within (1) an exercise session and (2) a weight training exercise program, is really important in order to set new strength records . One of many advantages of training the muscles with dumbbells, barbells, kettlebells and resistance machines is that this massive variation of workouts not only offers variety, but is the key point to improve your looks plus make you stronger and fitter.
For best results when working out with free weights or machines, Compound movements (including the bench press) ought to form the base of your muscle mass program since they will enable you to:
- improve your stamina levels
- train in a way that forces the muscles to respond anabolically
Although the bench press might look straightforward in theory, if you find yourself unfamiliar with it, it is usually worthwhile receiving a bit of professional coaching so that you can carry it out properly. I’d by no means tell anyone to lay off the intensity in their quest to get stronger. But, every pro bodybuilder will explain, if you want to increase muscle size and definition you need to control the dumbbells, not let them control you. It is is really important to include these type of movements in your bodybuilding and strength training program as they have an anabolic effect on your entire body, not merely the chest, anterior delts and triceps.