Chest Workout: Chest Exercises For Awesome Pecs.

Build a big strong chest can be difficult, especially if you are using the wrong exercises and an incorrect range of repetitions to your goal (and if you're feeding wrong, of course).
In this article, I will share with you the best exercises for chest and tips that not only helped me build a harness above the ordinary, but helped many readers to do the same.


The best exercises for chest are few and complete a simple task: they recruit muscle fibers maximally allow a heavy workout using progression of loads and without increasing dramatically the risk of injury. These exercises are ...

Bench press bar (Straight and inclined, with free weight and not using the smith)
Supine with halter (Straight and inclined)
Parallel (Version for chest and possible weight)

These are the exercises that you need to master if you really want a big chest. Forget cables, machines, rubber bands, crunches and other variations. They do not come near the three mentioned above that should always be the basis of training.


Some may be thinking, "Why not use the Smith?". Simply because science has proven that it is less than the free weight in terms of muscle recruitment.
"And where is declined bench press?" The bench declined not only reduces the range of motion, thereby reducing the effort the chest need to do, but also imposes stress only in the pectoralis major, forgetting the clavicular pectoralis, which is not ideal if you are looking for a large and proportional chest.

"So you mean I'm going to build a big chest using only these three types of exercises? This is enough? "That's right. And while exercises like dumbbell crucifix and other movements using cables still have their place in the chest workout, they would be more suitable for advanced and people who already have a considerable development of the breastplate. If you are reading this article, probably his goal is still to get there.

Training suggestion to chest:

A good workout for chest is one that reaches the muscle completely and using larger and larger loads. While the breastplate can benefit from training using higher reps tracks, if you are a natural athlete, your best bet is to use fewer repetitions in favor of more loads. Here's a suggestion that training meets these requirements:


•Exercise 1: bench press with straight bar - 3 sets 4-6 reps.
•Exercise 2: Incline Dumbbell Press - 3 sets 4-6 reps.
•Exercise 3: Parallel (if possible using loading) - 3 sets 4 to 6 replications.

Are only 9 heavy sets focusing on progress loads. If you train with low frequency (only one muscle group per day), you can add another exercise with free weight and three series in the same style.



•Final words
As much as people want to connect with complexity results, the training and the best exercises for chest need not be something from another world. I guarantee that if you combine the information in this text with a proper diet, you will be very happy to respond to your chest.

What Is More Important: Training Or Diet.

Basically there are three key factors for the success of those who practice weight training, regardless of whether the goal is to gain mass, burn fat and improve performance. They are:

-  Diet (nutrition in general)

- Training

- Rest

Although the rest is extremely important, in this article we will discuss just about training and diet. Which is more important?

Before evaluating the importance of both, you need to understand one thing:

One does not work without the other!

Imagine that you decide to make 15kg of muscle mass that year. You get in touch with the best personal trainer in the world and he rides the best workout you can imagine. The training is fully compatible with its objectives and its biological individuality. You follow to the letter the planning for a year, but does not adopt adequate food, eat anyway, skip meals, etc.

The result is that even the best training in the world will solve your problem!

On the other hand, imagine that you better consultation with the nutritionist in the world and it passes you an amazing diet for mass gains.

The diet has no defects and you know exactly how many calories, protein, carbohydrates and fats should consume daily. You follow the diet to the letter for a year, but leaves the background training, more missing than go to the gym, and when you will not struggle as it should.

The result is that even the best diet in the world will solve your problem !

So we can say that one does not work without the other.

BUT WHAT IS THE MOST IMPORTANT: TRAINING OR DIET

As noted above, the two are very important and one does not work without the other, but we can say that diet is more important and we will explain why.

In one week, you train 4-6 times and spends about 1 hour in the gym each day (if training how to). So we can conclude that you need to dedicate 4-6 hours per week and its mission is very well kept.

Now, with the diet, things are quite different. If you want to gain muscles need to feed 5-8 times a day, you can not skip a meal, and must comply with planning 24 hours a day, 7 days a week. You need to give body and soul at all times to fulfill a nutrition plan. It is much harder to follow a diet to train 40 minutes a day, for 3 in 3 hours there you are eating!

In addition, deprivation diet promotes more than the workout. You can leave sleeping an hour longer to train, however, the traditional diets for weight require you to let go of just about everything you think tasty to eat, depriving you of one of the best things in life: eating well (tasty food).

The traditional diets for weight always involve the same meals: chicken, sweet potatoes, broccoli, etc. And always eat the same thing is not pleasant. Over time you can not even look at the plate in time to eat!

This is exactly why many people give up the diet quickly. As there is nothing tasty to eat, go in front of a Burger King's life is a tremendous temptation, and many play it all down the drain for a few moments of pleasure.

5 Tips For You To Extract Even More Legs Workout Gains.

And for those who do like to train the legs, here are the best tips for you to extract further training gains.

1 - Start by squatting:

First, unless you suffer from a real problem that prevents you from doing squats, you simply need to include it in your workout. Second, it must be the base.

You may think that other exercises like legpress are also effective, and if you train hard enough they will bring the same results as the squat.Well, that's not the case.

The squat is the main muscle mass builder exercise and strength there is, and it needs to be done first in the workout while your energy levels are integers and you can make the most of the year.

2 - Avoid partial reps:

While there is a technique named "partial repetitions" (with a specific purpose) we are not referring to it here. Many people to train legs, including squat form, but the minority performs exercise using a full range of motion. In other words, partial repetitions are down just a little weight.

Only with the full range muscle will be worked in full. Partial repetitions, and deliver the partial gains can be dangerous. In the squat for example, down partial manner (not descend by less parallel to the row) causes the subsequent are not fully used in the movement, placing extra stress on the knee. And as people who do not squat down correctly usually put extra load (the ego), it's easy to guess why this combination is dangerous.

3 - Try changing the length of the feet:

There is no single and obligatory place you need to put your feet do squats, and squat in legpress hack. For added strength and explosion, you should opt for a distance slightly longer than shoulder width apart, with feet pointed out slightly. However, as you progress, some variation is welcome.

From time to time, try changing the distance of the feet. Feet closer reach the outside of the quadriceps and more feet away, the inner part.This principle can be used in legpress, squats and hack.

4 - Try to change the height of the feet:

Another interesting way to apply change to the training is to change the height of the feet in exercises like squats and legpress the hack and this may change the way the muscles are recruited.

Basically, a lower positioning of the platform favors the quadriceps activation, while a higher positioning favors the activation of the posterior and glutes. You will not isolate the muscle so, but it sure can give more attention to a specific area you have weakness or simply want to grow more.

5 - Try to divide your leg workout in two:

As is common train chest and back on separate days, you are not required to train and the legs in a single day. Develop legs is something you are interested, try to split the training into two legs, doing the quadriceps in a day and later in the other

Serie Exercises To Increase Muscle. (The Absolute Beginner's Guide )

5 Reasons You’re Not Losing Weight And What You Can Do About Them.

So you’ve decided to get in shape and make some healthy changes. Maybe you’re eating more salads. Maybe you’re cutting down on TV time and going to the gym instead. But despite your best efforts, the scale doesn’t seem to be moving one bit. Don’t get discouraged: Although there are many reasons you may not be losing weight, most of them are fixable. Here’s a list of the most common men’s weight-loss mistakes and what you can do about them.

1. You’re overestimating the amount of calories you burn :

Although the treadmill shows that you burned a certain amount of calories, chances are that it’s not very accurate. Studies have shown that the calorie counts on exercise machines are usually inaccurate, especially when you don’t input your height and weight. Those 400 calories you think you burned from a 3-mile run are probably closer to 300 calories. The next time you see a calorie count on a workout machine, shave 100 calories off that total for a more accurate calculation.

2. Your calorie intake is too low :

To lose weight, you need to burn more calories than you consume. Cutting too many calories, however, puts your body in starvation mode. Since your body thinks it’s starving, it will do everything it can to hold onto the fat it has. As a result, your metabolism slows down significantly. More importantly, your body also starts eating away at lean muscle mass. For help determining how many calories you should be cutting for fat loss.


3.You’re eating too much of a good thing :

Just because something is healthy doesn’t mean you can eat a ton of it. Eating too many calories or too many good fats results in weight gain, whether those nutrients are coming from fast food or healthy snacks. Keep track of what you’re eating and remember to take notice of portion sizes. Just because something is on your plate doesn’t mean you have to eat it.

4. You’re drinking your calories:

You might have changed the way you eat, but you may not have changed the way you drink. Juices, sodas and alcoholic beverages can widen your waistline even if the rest of your diet is in check. Water is your safest bet since it contains no calories and you’re probably not getting enough of it anyway. Sports drinks are a close second, but the sweetness from these drinks might amp up your cravings so be careful.

5. You’re gaining muscle :

If the scale hasn’t budged, but your clothes seem a lot looser and you’ve been working out aggressively, you’ve probably lost fat and replaced it with muscle. Scales can’t determine your body fat percentage so you need to use another weight-loss tool such as body fat calipers. This tool can give you a fairly accurate measurement of just what percentage of your body is fat as opposed to muscle and other tissues.

7 Ways To Reduce Stress, Relieve Tension And Repair Your Health.

Stress has a way of creeping up on us. And once we get too stressed out, it shows. Whether it’s through the new acne breakouts on our face or the lack of energy to get the day, stress has a way of making itself known. We’ve got you covered, though. Here are 8 tips to reduce stress and repair your skin and health.

1. Improve your diet:

Easier said than done. Still, the importance of a good diet can’t be stressed enough. Eating a balanced diet, drinking enough water and taking a men’s multivitamin can help you battle hunger, dehydration and any dietary deficiencies. Left unchecked, these can raise stress and aggravation levels.


2. Be active :

We’re all busy, but that’s no excuse to forgo exercise. You don’t need to hit the gym – a 15-minute walk or bike ride is enough to help you boost endorphin production and feel better. If you need something to get you off the couch, consider either a thermogenic formula or a pre-workout supplement for a quick jolt of energy. Both these products help increase energy and boost your metabolism. Furthermore, complementing your exercise routine with the Thermogenic Supplement Formula supports weight-loss processes naturally by increasing metabolic rate and calorie-burning.

3. Meditate :

Taking as little as 15 minutes of your day to clear your mind and meditate can do wonders for stress relief. You can even listen to some quiet music or just go outside and take in the scene. Consider taking yoga classes to help you get in the mindset and meet new people.

4. Get enough sleep :

 Getting more sleep is essential to good health and helps improve your skin by minimizing the development of dark circles and undereye bags, which can make you look older. The National Sleep Foundation recommends 7-8 hours a night.


5. Take an omega-3 supplement:

 Clinical studies have shown that Omega 3s can help elevate mood and improve your overall mental health. Make sure you’re taking pharmaceutical-grade omega-3 fish oil for the best results.

6. Learn how to relax :

Take several deep breaths and focus on them. This can help calm your nerves whenever you’re stressed out. If that doesn’t help, consider going somewhere silent and repeat until you start to feel more calm.

7. Limit sugar, caffeine and alcohol:

 Emotional eating can wreak havoc on your mood – and your diet. Excessive caffeine and sugar can make you extra jumpy, and alcohol will only depress you more – not to mention dehydrate your skin. “Are You Getting Enough Water?” has more advice on avoiding dehydration.

How To Increase Your Weight Reps Without Injuring Yourself In The Process.

You can’t expect different results if you always follow the same workout program. One simple way to overcome an exercise plateau is by increasing your reps in a strength-training regimen. Increasing your reps will help you build strength and improve your overall fitness. Before you get too excited and go to the gym and do 30 reps per set, follow these tips to increase your reps without injuring yourself in the process.


1- Record Current Abilities:

The only way to increase the number of reps for any exercise is recognizing your current abilities. Using the normal weight for an exercise, work on as many repetitions as possible until the arms or legs start feeling a burn or fatigue. Never push the muscles until it is shaking because it will cause more harm than good. Record the results and the current weight. Increasing the reps in any exercise is about doing more over time so that the muscle mass increases and strength inevitably follows.

2- Break Exercises into Sets:

If you already started a fitness program, skip this step since you already know this. For fitness newbies, however, this is important. Sets make it easier to keep up with exercises because a smaller number of repetitions are performed at a time. If you’re doing 30 curls in a row, break that number down into 3 10-rep sets. Exercising in sets will make it easier to avoid muscle fatigue during the initial weight training. Perform one set and then rest for two to three minutes. Repeat until reaching the previous maximum.

3- Take a Creatine Supplement:


A tri-creatine matrix  helps saturate the muscles with creatine, which can help you bulk up and improve your strength. Creatine increases the water content of muscles, making them appear fuller and larger. It also increases the body’s stores of ATP, the energy your body uses to contract muscles. These two benefits will help you boost your strength and speed up results.

4- Increase the Weight:

Repetitions are not the only way to improve strength training. When the body adjusts to four sets at one weight, it is better to increase the amount of weight by five pounds to continue building up muscle. Adding more weight will improve strength without adding to the amount of time spent on exercise.

5-Add Reps Gradually:

A simple way to increase the total repetitions is by adding two to five repetitions in each set. For example, if the original set had ten repetitions, then add two more repetitions before resting between sets. The increased number of repetitions in the set will add to the total number of repetitions without creating a feeling of fatigue or causing the muscles to shake from exertion. This added effort will help you lift more in the future.