Big and Strong Chest Workout
| Big and Strong Chest Workout |
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| Fitness Articles - Gain Muscle | |||
| Saturday, 13 September 2008 23:49 | |||
 Who doesn’t want to be big, strong and lean? The problem is, most workouts focus on only one of those goals at a time. A somewhat rare training strategy called 5-10-20 (Also known as a pyramid) allows you to train for strength on your first exercise (5 reps), muscle size on your second (10 reps) and muscle endurance and body-fat reduction on the third (20 reps). By combining all three of these rep ranges in a single, fast workout, you're able to work your muscles in three distinct ways, and switch in up incase you’ve fallen into a comfortable zone lately.How you arrange your workout is vital to gaining muscle. The first component should be a compound exercise (done here with dumbbells because they're more difficult to control and stabilize) using a weight with which you can complete just five reps. The second move is also a compound exercise, but you do it from a different angle and with a different piece of equipment. If you used dumbbells in your first exercise, select a barbell or machine movement for your second. The last exercise requires high reps, so the best choices are isolation (or single-joint) exercises. You can do this movement with dumbbells, but you get constant tension on the muscle if you choose cables or a machine. You can use this type of training when you're in a hurry or want to target a lagging body part, but as with most training programs, you should follow it for no more than about six weeks before making changes, so switching everything up once in a while is a great idea. Beginner Chest Routine Flat-Bench Dumbbell Press | Sets: 3 – Reps: 5 Incline Barbell Press | Sets: 3 – Reps: 10 Cable Crossover | Sets: 3 – Reps: 20 Advanced Chest Routine Incline Dumbbell Press | Sets: 3 – Reps: 5 Smith Machine Decline Press | Sets: 3 – Reps: 10 Flat-Bench Cable Flyes | Sets: 3 – Reps: 20 * Please note, these set and rep schemes do not include an adequate warm-up set for each exercise. Also, make sure you choose a weight that allows you to reach muscle failure at the desired rep range, and no more.
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