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Wednesday, May 20, 2020

Best workout for pectoral split chest gains


                  Best workout for pectoral split chest gains


Best workout for pectoral split chest gains






When it involves chest training, I exploit a "best of both worlds" approach, combining lower-rep, "mechanical tension" strength work with higher-rep, "metabolic-stress" bodybuilding-centric training to maximize growth. It's actually much simpler than it sounds. to include these two beneficial methods of building lean pectoral tissue while maximizing fat loss, I spread my volume across two chest workouts hebdomadally. That way I can crush both workouts with maximum intensity because each session is shorter than the pec-day routine a typical bodybuilder or "gym bro" would follow.

Divide And Conquer

I suggest doing 12-20 working sets for chest per week—6-9 on the mechanical-tension power days, and 8-11 on the metabolic-stress higher-volume days. Where you fall therein range depends on your experience, training history, recovery capacity, and, from a practical perspective, the time you are able to allocate to training. Start at the low end, perhaps 6 sets per workout, and add 1-2 sets hebdomadally until you hit some extent where you're doing 20 total sets of chest work every week within the ranges given for every session.


Break Them Down, Build Them Up

On the mechanical-tension power days, stick with 6-10 reps. this is often where you hit most of your heavy compound movements, with attention on mechanical tension work and building strength therein lower rep range. The goal is to urge stronger on your compound lifts from week to week—progressive overload is that the name of the game here.

Meanwhile, on the metabolic-stress higher-volume days, do sets of 10-30 reps. Use more machine and cable exercises, with attention on incorporating both metabolic stress and muscle damage via the upper reps. The goal is to extend your overall training volume, maximize blood flow, and improve your ability to contract your chest by developing a far better mind-muscle connection.

Here's the breakdown of every workout, step by step.

Workout 1: Mechanical-Tension Power Day
Emphasis: Progressive overload, 6-9 total working sets to muscle failure
Rest between sets: 2-3 min., supported how long it takes your pulse to return to baseline.

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