Muscled Breastplate

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How to get a large and toned breastplate?

For the vast majority of those who train hard, their greatest difficulty is the results of hypertrophy of the pectoralis.

DATE: October 2019
AUTHOR: Rui Madeira | Exercise

There are many theories and methodologies, however, not all are accompanied by results, or at least the desired ones, which ends up creating some frustration in bodybuilders.

Many choose to increase the number of exercises that occur in this muscle group and also the number of workouts per week, however, running the risk of overload not giving time for overcompensation with the proper recovery, after all crucial for its growth.

But… is it not a mistake to just focus on one muscle group ignoring the rest? Are we in good physical shape to have such a delineated chest? Are we training correctly and recovering even better? Are we eating well? Do we look at our body first and foremost?

These are questions to think about and their influence on achieving results.

When it comes to training itself, here are some tips that may help you get better results:

1- Focus on progressive quality overload

Make sure every week or two at most you are making progress. You can measure this progression by adding more repetitions or more weight (load). Do not stagnate and record your progress.

2- Do not “hook” to a repetition interval

While most only perform 8 to 12 repetitions, it is important to change. Try for example to implement some heavy work of 3 to 5 repetitions. Or try implementing more intensity with supersets and higher repetition intervals.

3) Build this mind-muscle connection as if your life depended on it.

There is no doubt about the importance of keeping your mind focused on exercise, technique, muscle, sensation… for a better result. It is like telling the body what it wants to feel and achieve.

In short, first and foremost, it is crucial that your training process is well oriented and properly directed towards achieving the desired results. Then it is crucial to focus on the goal and work it progressively. Never forget that our body is a machine that must be looked at as a whole and needs to be fully functional, ie in good shape and well nourished. Good training!