Technique of exercises. This is a very important parameter that I must explain to you. Ie for a full workout that is chest muscles, it is vital to follow the correct technique. You can do push-UPS on the boards (but not focus on chest and triceps), respectively, of the hand rising and chest not. It's a SHAME! The same goes for dumbbell bench presses.
Push-UPS from the bars Is a heavy basic exercise that will contribute to the growth of your pectoral muscles. Subject to proper execution technique and load progression. You will need to constantly increase the load (increase weight or repetition) for example has done with its own weight 12 times, add weight hang themselves +1 kg made 8 times, next workout again with the same +1 kilograms do 10 or 11 (how to get) once you reach 12 reps, INCREASE WEIGHT (BUT NOT MUCH at 1.25 or 2.25 kg NOT MORE than). In a month it will be already 10 kg, in 2-15. This is the progression of the load. Okay, something I had gone on the technique analyze.
In order to use only the chest and almost completely disable the triceps, you NEED as wide as possible to place hands in the push UPS, the next thing you need to do is to straighten the arms to end at the top point (i.e., fell down and climb up but not to the end, do NOT STRAIGHTEN the ARMS). Only under such a meeting burden will persist in breast. The next thing you need to do is tilt the body forward. I. e. remember the more you tilt the body forward-the more the chest will work, the more you tilt the body back-the more the triceps.
CONCLUSION: Weigh on the bars, arms as wide as possible, tilt as much as possible forward, start push-UPS and at the top of the hand does not unbend, and so 12 repetitions. Breathing:exhale on effort, that is, when understood at the top point exhale (breathe out air). Bench press dumbbells and wiring dumbbells in Order not to paint the same 100 times, see the technique of the exercise here. (there 3 and 5 several exercises, precisely these).
Believe me this exercise at home the best that you can think of. It will be very effective. And remember, no matter where you train, at home or in the gym. If you have desire to, and collapsible dumbbells (lest progress strain) then your pectoral will grow. If there is no progression of loadings that in a hall that houses, to you will help nothing the Majority of athletes and even trainers, do not plan stages of growth of muscles at all.
No one knows anything about it, or just does not want to worry. My task today is to tell you how to learn how to plan muscle growth, and along the way you will understand how much you can pump up.
Most often, such questions are asked by beginners, i.e. those who have just come to the gym, and are just beginning their journey. They want everything at once. And knowing what we know now, it's frankly ridiculous.
For this question, impossible to answer without knowing and from the ward!One genetics of a mesomorph, ectomorph the other – ie the first is much easier to gain weight because his body type is prone to this, and the second ectomorph (people drysch) with great difficulty, barely gaining.
Someone has a mad desire to train, full of motivation, and someone has less or not at all.
Someone has the level of necessary knowledge (have a head on his shoulders) and a person is engaged correctly, and someone does not, ie, people do everything wrong from year to year and eventually achieves nothing... someone has money for the necessary proper nutrition and perhaps even sports nutrition Ala protein and amino acids, and someone does not.
In General, a bunch of factors that affect muscle growth, and I hope I clearly explained why it is so difficult to give an answer to our question.
Now I will give you an approximate, but for someone temporary and accurate benchmark for how much you will be able to pump.
In order to make the following, I have repeatedly looked at the statistics in order to choose the right type of person for example. Man, weighing 70 kg, height 178 cm, with the average capacity (i.e., there is motivation to have money for normal food: fish, meat, eggs, cheese, etc.) but no money for sports nutrition.
Some read and wonder, that's me. Well, friends, how such a person to plan their muscle growth, for how much he can pump up? So, we have come to an important point, which will be covered in the next article, I hope this information was useful to you. If you have additions with pleasure I will read your remarks.