The biggest problem when it comes to training your chest is managing not to Lalá's experience of more than 20 years, in a million videos. The first thing you will do when you arrive at the gym is warm up your rotator cuff. The rotator cuff is a set of 4 muscles that support your shoulder.
Why is it interesting for you to do a warm-up? You're going to AH, wake up the rotator cuff. If he is awake, he stabilizes more.
I already gave you a warning: if you tire this muscle during the warm-up, a muscle that stabilizes, if it is tired, Ranizito, does it stabilize more or less? Any less! And then you will get hurt during training.
Two small series, 3 light series. You started to feel the burn, and you stopped. It goes one way, it burns, it goes the other way, it burns.
3 series is cool. The second step is to stretch your chest. When you stretch your chest, you make this joint calmer so you can work, and then you stretch here for 20 seconds on one side, relax, 20 seconds on the other and cool, you're ready to do the first series of activation of your chest.
When you do chest exercises, you activate your chest, but you also activate your anterior shoulder. If you're not careful, the former will activate more than the tit itself. So you will do 1 to 2 sets on the crucifix machine, these are lighter sets just for activation, so you can connect your brain to the muscle.
The point there is to exert strength in the muscles, intensity in the mental sense, you won't put too much load on it, that's not the idea. 2 sets maximum, 1 or 2 sets. You feel like it's connected, you almost have to put your finger in the socket, and then great, I'm connected, I turned it on, and it won't reach failure.
And then we go to the 1st exercise. You go to the bench press machine, you can do a straight dumbbell press too, but I prefer the bench press machine, you'll see why. There are 3 ways to stimulate hypertrophy, and the 1st of them: mechanical tension.
For mechanical tension, we need high load. The machine bench press gives you more security. You will do 3 sets there, minus a first warm-up set on the machine.
You arrived, put a 50% load on the first series, don't worry, you'll stay away from failure, it started to burn, stop. In the 2nd series you increase the load a little, it will be around 70% or so, and you get close to failure. And then you advance, and in the last series you go all the way to the top, up to the partial repetitions, if you fail in the first 2, you end up losing power in the subsequent series, and this is a new issue for us, for some time now.
So far, science has convinced me of this. In the past, for me it was a failure all the time, but if you fail the first time, the second one drops a little, and the third one, a little more. So, we will always leave it a little before, 1 or 2 repetitions before of failure, and on the last one, you go [grunt].
How long do you rest between sets? You're working with a higher load, right? Give yourself 2 minutes of rest so you can recover more and perform more with a higher load.
Finished this exercise, dumbbell press at 30°. Because science proves that 30° is better than 45° for working the upper part of the chest. This upper part of the chest is difficult not to grow, we've already made a video talking about this, including a specific video for developing the upper part of the breast.
Why is this exercise in this position, at this moment? I don't know. Don't we need to pay attention to the top?
Isn't she the most annoying to develop? So we place this exercise closer to the beginning of the training, you are more rested, the load volume is greater. You will do it with more weight, with more repetitions, and more hypertrophy.
3 sets, you're already warmed up, man. It's already good. Go straight, 70% of the charge, TEI, the first time, rest for 1 and a half minutes, it will be fine.
Then you go to the second, great, a minute and a half, and on the third, roll it up, go all the way. The second way to develop muscle, get big, we're going to talk about muscle hypoxia. When you leave your muscle without oxygen, you strangle it and it hypertrophies more, because being without oxygen releases the GH cascade much more, and GH is expensive, huh?
We're going to the machine crucifix, then, and it's an exercise that will stretch your muscles a lot, and that's great, but until then, you were doing it with others, at least if you follow us, watch all the videos. Now, we're going to have something that the exercises you've done so far haven't given you, shortening too much, the chest will scream with so much tension and shortening that you're going to give it to it, and you'll be able to generate more hypoxia in this muscle. More tension in him, and that's what we need, we're looking for right now.
But you're still going to put a little bit of a contraction peak there. Really crush. You will close and press one hand against the other.
Tighten a lot, you won't need very high loads now, but I'll ask you to stay under tension for a little longer. You will stay in contraction for longer , and this increases muscle hypoxia, and everything we have already said will happen. How long to rest, Lalá?
1 minute is fine, you can do 3 sets too and it will be great. Now, what's going to happen to your shoulder? the anterior deltoid and also the joint in general?
She will be more tired. This is the crucial moment, there are some paranauê to rest that shoulder a little and be able to work on that chest more. In fact, Muscle 60D is focused on strategies in this way.
If you want to know more, click the link below to see what it’s like. You will do a standing crossover. Instead of doing the cross you're used to, playing in front, you do it standing here, and then you'll bring the handle to your belly button.
And here's a tip: when you pull, you throw your chest up. So you pull it out and give it a puff on the tit here, TEI. At this moment, when you are approaching failure, you will do a mechanical drop, you will tilt your body and do the normal crossover.
You will intensify the tissue damage, the stretching of this fiber. I want you to stretch well, but be careful not to hurt your shoulder. Focus on stretching the fiber, you have to feel the muscle stretching.
When you can no longer do cool, elegant reps, you will flex your elbow. You will be inclined, and then you will be able to continue to stretch your chest a lot. We want tissue damage , which is the 3rd way we can force your muscle to grow.
So you actually did one set, and 3 exercises. You did the first one standing, then incline, and then the press. We call this a mechanical drop.
You will do 3 sets. "How long to rest, Lalá? " 1 and a half minutes, 2 minutes, old man.
You will need this time, because the series will be long, you will spend almost 1 minute doing the exercise, and your chest will become this size. - Undoubtedly. You will now do a dumbbell press, you can do the machine press too.
"But why is a shoulder exercise there? " Because he also works on his chest, young man. It focuses on this upper part of the chest, which is cool, especially because it is the first step towards previous deltoid training, or deltoid training in general, which by the way , makes a lot of sense to do now.
. It could be the machine press, it could be the dumbbell press. If you are going to do dumbbell presses, you can modulate the incline of the bench.
You will leave it the way it suits you. I prefer that you leave it here, so it's comfortable. When it's comfortable, you can handle a lot of load.
You can do a better exercise. 3 sets of this exercise it's enough, and it's a press, it has a higher load, so you can give it a little more rest, 1 minute and a half will work really well. Remembering that you are already working the anterior part of the shoulder, you are on the clavicular pectoral here, but you are working the anterior part of the shoulder.
And you will continue doing shoulder work in this video here, which is also a scientifically designed workout. So if you watched this one, you have to watch this one.
