Edited by Dr. Filippo Casini
Often when we talk about the gym, a bit "at all latitudes, the first thing that comes to mind is a rather muscular guy lying on a bench who lifts a barbell loaded with cast iron with ease, getting up at the end of the series with a chest that almost explodes ...
Especially for people over 180 cm in size and with arms therefore quite long, moving large loads with a correct technique, thus stimulating the pectoralis major muscle at best, is very difficult.
The stroke of the bar is long, the potential energy that is generated in the negative phase of the descent is very difficult to convert into kinetic energy of the pushing movement in the ascent, and all this means that most of the work weighs on the triceps and the legs. anterior deltoids, not stimulating the pectoral properly.
You can try to keep a perfect technique, but in most cases, a little "for the desire to increase the weight anyway, a little" for the impossibility of having the arms that push in isolation (that is, each on its own), there is always an area of the body, depending on our natural predisposition to be stronger on the left or on the right, to undertake much of the work; in addition, the balance wheel makes peak contraction and the approach of the hands to the apex of the movement almost impossible.
The best solution, therefore, turns out to be for many people, including myself that I exceed one meter and eighty-five centimeters, to totally change their approach. Since I adopted what I will show you shortly, I have achieved more results in pectoral development than in the previous three years of training.
The idea of this 12-week program is to focus essentially on the lower pectoral, to improve the first visual impact, without neglecting the high chest, in the realistic awareness that the development of truly imposing upper pectorals, which are placed to cover the collarbones , it is very difficult and takes a very long time, while in case the general development is lacking, a boost of intensity with a slightly different approach can definitely improve the overall appearance, and even if there will be a small disparity between above and below. , the lower mass gain will give a better overall picture of your chest.
Before starting any type of workout it is advisable to warm up properly on a cardio machine, up to generating slight sweating, and carry out some very light series of the first exercise: in our case you can perform some series of 10 or 12 repetitions of pushups on the arms .
This type of training is not suitable for beginners, but for all those who find themselves, after a few years of training experience, in a stalemate in pectoral development that we could therefore define intermediate athletes.
PROGRAM GUIDELINES: the first month focuses on the lower chest, keeping both volume and intensity moderate; 10 training sets, with a booster to generate a rush of blood on Fridays, are more than enough to give the first shock to the chest.
The second month things get more intense, supersets take over, but the total series (supersets included) are still 10 because we don't want to exaggerate with volumes from non-natural athletes and overtrain the chest: to be clear we don't want to destroy it, but definitely improve it and get used to new stimuli.
The third month the effort becomes even more intense with the stripping technique. The total sets remain 10, and high repetition pumping exercises are inserted to increase blood flow and consequent entry of nutrients into the muscle.
You can combine this workout with the biceps or triceps as you like, or you can dedicate yourself only to the chest and join the calves and abdominals.
FIRST MONTH: Bibs on Monday and recall on Friday
PARALLEL with overload
12-10-8-6. Light overload. Descent in 2 seconds, 1 second stop, explosive ascent, concentrating on using the chest while being very bent forward, not to involve the triceps, and without blocking the movement at the topDumbbell thrusts on bench at 30 degrees - pyramid series 12-10-8-6-4 -
Crosses with dumbbells on recumbent / flat 4x12
RECALL: cable crossover, 4x20-18-16-14
Chest press, 4x15 peak contractionPAUSE 1 minute between all exercises
SECOND MONTH: bibs only on Monday, great intensity with supersets
1) Parallel without overload in superseries with cross over to 4x12 cables.
2) Pushes to 30 degrees with the dumbbells in superseries with crosses with the dumbbells, always on the bench at 30 degrees, 3x12.
3) Crosses on the flat, 8 repetitions, then with the same weight do the pushes for another 8 repetitions. Repeat total 3 times.PAUSE 1 "AND 20"
THIRD MONTH: stripping and recall on Friday
1) Stretches with dumbbells on a flat surface, 6x15-12-10-8-6-4, in the last set of 4 prepared 10 kg lighter dumbbells with which to do another 4 repetitions and then dumbbells lighter than another 5 kg with to do another 4 repetitions (eg if you use 36 dumbbells to do 4, you will do 4x36, then without pause 4x26 and without pause 4x20).
2) Crosses on inclined 30 degrees at stripping, dropping 4 kg, performing 8-8-8. Example 8 repetitions with 14, immediately after 8 with 10 and then 8 with 6 kg. Repeat all 3 times.
3) Cross over to the cables, a series of 50 with peak contractions at each repetition (keep the weight very low because otherwise it is not possible to perform 50).
I'll call you back on Friday.
Parallel 8 series x max reps, without overload.PAUSE, all three days, 1 "and 20" between sets and 2 min between the two exercises.
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