Quote:
Originally posted by seizei
obsvr said some good things.
I do the same chest exercises you do... 3 sets of 6 or 8 reps each. A few tips I can think of are:
-don't forget about the negative motion. For example, in bench press, going up is positive, down is negative. Make sure the negative is slow and controlled - you almost get more benefit from it than the positive. In general, make your negative for every exercise slower than the positive, expecially on the last rep.
-you can only get the most out of your chest exercises if your triceps (back of upper arm) are rested. I do triceps right after chest, on the same day, so they're healed by the time I do my chest again.
-your pecs should be tender the day after your chest workout. You need 2 full days rest before you work out your chest again. Example, work out chest on monday, don't do it again until thursday.
-eat lots of protein, especially in the hour after your workout.
-do enough weight so that you have trouble or can't do the very last rep of the last set (ex. the 8th rep of the 3rd set)
-the basic rule is: low reps + high weight = muscle mass; high reps + low/moderate weight = muscle definition
-like obsvr said, try to mix up your exercises. hit as many different angles on your pecs as you can.
good luck!!!
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theres no such thing as muscle definition hahaha.
.you always do low reps high weight. high reps does jack shit for you. you need to do cardio and lower your bodyfat to get "muscle definition"
geez