Articles > grow muscle fast > CHEST WORKOUT – NO PAIN = NO GAINS
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CHEST WORKOUT – NO PAIN = NO GAINSChest Workout – NO PAIN = NO GAINS
The simple truth is that if you don’t push yourself and train hard, then you need to step up and start training properly— and I mean really training — like the professional bodybuilders you worship.
Whether you best genetics or are not blessed in that department, don't fret; there's still hope. But, it's going to take pain, suffering, and a consistant hard work in each repetition to grow pecs massive enough to rival Pamela Anderson's; and rather than the money for implant, all you need is money for a gym membership. The most important exercise you need to do in order to build mass are both flat and inclined dumbbell flyes, making sure to get a good stretch during every repetition. To some bodybuilders, the stretch is almost more important than the contraction itself, as it lengthens the ligaments and gives the muscles more room to grow. Another thing that goes hand in hand to serious weight-lifters is pain. Serious pain and lots of it. It is the only way for you to know you're training hard enough for those muscles to pop through the skin. Obviously, if you're going to use an extreme range of motion, you're going to need to use less poundage, but the results are better when going for a good stretch, so just make sure to get the most out of your workouts. Quality is always better than quantity. Another thing to keep in mind is what each exercise is doing. Dumbbell presses build thickness and strength, whereas dumbbell flyes add mass to the outer pecs and inner sternum area. For the first part of a chest routine, do three sets of 20 reps of incline barbell presses, which pumps blood into your pecs. Follow this with incline dumbbell presses, which should be considered your first "working" exercise. Following that routine, do the same number of incline dumbbell flyes. As with any exercise, use controlled, gradual, full-range movements, pausing for a second or two during each extension to give the muscle more contraction. Next, for the middle and lower pecs, do three more sets of dumbbell flyes and dumbbell presses on a flat bench so that the stretch is at a 90-degree angle outward and backward laterally from the chest. This ensures complete coverage of the entire muscle group. The end result should leave you feeling that every ligament in your chest muscles have been stretched to their limit and you can feel the blood pumping through the tissue. Then, and only then, have you truly worked your chest to its maximum potential. |
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