Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Re-ignite Your Chest Training Progress


Effective Chest Training, Like Everything Else, Begins With The Proper Mindset

An attitude of always wanting more, never being satisfied, is a key element in becoming successful in whatever you do. There's always a higher level of development to achieve-if you're constantly searching for it.

Having that mindset is essential to lasting success. It's also the cornerstone of the habits you need to develop if you want to maximize your chest training. You'll also need to cultivate such winning characteristics as optimism, patience,perseverance, determination and flexibility.

A number of physical factors can also affect your mental attitude, including the frequency of your chest workouts, the number of sets you use, the number of repetitions you set out to perform on every set, the amount of weight you use and the length of time you spend in the gym. When you overtrain physically it gives your mental well being a serious blow, too.

Train to Absolute Failure The ultimate goal of every single set in your chest workout must be to train to absolute failure.

By that I mean you must give 100 percent effort during every set. You shouldn't have anything left in reserve at the end of the set. This is very taxing, mentally and physically, which is why you can't withstand many sets and why you need to work on your mindset. You need to control or get rid of that litte voice in your head that is always telling you to settle.

That requirement is crucial to efficient chest training.

Obviously, you'll need a training partner, or the proper equipment such as a power rack, a machine, or using dumbbells, if you're going to train to absolute failure and train safely.

For now, let's throw out any well-known, legitimate reason you could come up with that takes your training success or failure out of your own hands.

Whatever program you use, the important thing is to put all the effort you can into your training.

One thing that is very important is to go over what it is you are trying to accomplish. I briefly review in my head what I want before I do each set of my workout. What's my goal in the set? What will accomplishing the set goal mean to my other goals?

Now, about that intensity - you probably think you know what intensity is,right? You train hard, right? But is training hard the same as training with 100% intensity of effort? If you polled the people in your gym, 99% of them would tell you they workout extremely hard.

I'm the same way. And yet when I look back on my workouts, I always realize I could've trained a little harder. But that's okay, because I am constantly improving my effort every time I workout. I'm always striving for a higher level of effort andincreasing the quality of each workout.

You Can Increase the htensity of Your Chest Training Now

Before we can achieve more we must constantly be raising our own standards.

Train Your Chest Less Frequently

I know, the thought of training less worries many people that they will not only stop progresssing but will lose what they have. This just isn't so.

Use it as a powerful motivating tool. The thought of training your chest less frequently creates a feeling of uneasiness, or what I call a sense of urgency. It dramatically increases the magnitude of every workout.

The benefits have a far greater effect than just bolstering my mindset.

Training less gives you adequate time to recover from your intense workouts.

Use Fewer Sets

Knowing that you're going to do only a few sets in your chest workout creates this same sense of urgency, allowing you to bring a lot more focus into each rep and set that you do.

Although I always change things up from time to time, a typical chest workout for me is as follows:

After warming up sufficiently and doing two heavy sets of bench presses, I complete my chest workout by doing one set each of three different chest exercises. Many lifters give themselves two, three or even four sets of a particular exercise to get it right. If you give yourself four chances at anything, you'll have less of a sense of urgency to get it right the first time. You will pace yourself and hold back for those other sets. It's only human nature.

Anything less than 100 percent effort is a wasted set in my opinion. Have you ever noticed that when you get yourself in the right mind-set, you can pump out more reps on the last set of an exercise than you did on the first one?

It should be just the opposite. If you were really giving your all during the first couple of sets, you wouldn't have nearly as much energy left to meet or exceed that rep range on the last one.

If you truly train with the proper mindset, then you'll need less training to build your chest. If your training is less than animal-like, you'll need more sets. Be honest with yourself. Only you can determine what's best for you.

Spend Less Time in the Gym on Chest Training

The ability to focus and put forth your best effort in chest workout after chest workout, month after month is what will bring you results.

The less time you spend in the gym, the easier it becomes to focus, and because you're training chest less frequently, using fewer sets and fewer reps, your time in the gym will be much shorter. It will surely make it a lot easier to focus on building an awesome chest. Now, all you have to do is shut up and train!

Proper Recovery Is Critical

Recuperation is probably the most important yet most-often-neglected component of building muscle efficiently. Recuperation means to recover fully from your intense workouts. Only when your muscles have fully recuperated are they ready to grow larger and stronger. If you train again before this process is complete, you will short circuit the growth/recover mechanism and your gains will come to a screeching halt and that's exactly what you want to avoid.

Develop your new chest routine with these steps in mind and see if you don't ignite new growth and more strength in your chest.

Written by: Gregg Gillies, www.buildleanmuscle.com

Gregg Gillies is the founder of http://www.buildleanmuscle.com where he publishes a free newsletter available. He is the author or two books, as well as being a regular contributor to Body Talk magazine. His writing has also appeared in Ironman Magazine.


MORE RESOURCES:

The 8-Minute, 1-Dumbbell Definition Workout
Shape Magazine (blog)
Hit the next level of fitness with my eight-minute, one-dumbbell definition workout. Combining calorie-blasting cardio with muscle-defining strengthening exercises, this all-inclusive, high intensity full-body workout provides maximal results in a ...



The Prime Time to Build Muscle
STACK News
Although it may feel like you're building muscle during your workout, those Squats you're doing aren't adding an ounce of muscle mass. Size gains only happen following workouts under ideal circumstances. You may not be able to control the outcome of a ...



Can vegan athletes still build muscle and compete in sports?
The Globe and Mail
I've been reading about the overwhelmingly positive long-term health effects of veganism and am trying to make the switch, but I have stalwarts in my family who think meat protein is the only way to go for building muscle and top athletic performance ...



The Six Week Ultimate Beach Body Plan
MSN Money
What does it really take to get your body ready for the summer? It's certainly not endless hours spent on the treadmill-at least that won't work if you want to look good fast. What you need is a weight-training routine that will activate as many muscle ...



15 Minutes to Bigger Arms
MSN Money
It doesn't take long to blast your arms and spark new gun growth. The below six exercises are to be performed as two separate giant sets (three exercises per giant set) repeated twice, which will take you a mere 15 minutes. All the best mass-building ...



Big, Strong and Lean Workout
MSN Money
Looking better really isn't that complex: Pick the right exercises, improve each workout, and bring the intensity. This workout provides all of that so that you can become stronger, add muscle, and even burn some fat. As long as you bring the intensity ...



Simple Guide to More Muscle
MSN Money
Sometimes we overcomplicate our workout. We add more exercises, change rep ranges, shift rest periods-only to realize that all the work didn't deliver more results. This plan is designed for someone that wants to think less and see more. As in, see ...

and more »


The V-Taper Workout Plan
MSN Money
Strength. The V-Taper Workout Plan. Goals. Build Muscle, Fat Loss. Body Parts Involved. Chest, Shoulders. Duration. 60 Minutes. Difficulty. Beginner. Overview. Sometimes there's nothing wrong with a little vanity. You want a bigger upper body? Then go ...



Chicago Defender

Top 10 Biggest Workout Mistakes
Chicago Defender
Are you not seeing the results that you feel like you're working so hard for? Sometimes we think we know how to maximize our workouts for the best results but in reality, we're falling into mindsets of thinking things like “the more you workout the ...



The Nelson Mail

Veges power bodybuilders' growth
The Nelson Mail
He started bodybuilding so he could debunk the myth that you couldn't build muscle on a vegan diet. His weight jumped from 80 kilograms to 92kg. Ten weeks before the competition, Green exercised at least two hours a day, six or seven days a week.

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.