Chest Training – How To Feel your Pecs Work
February 15, 2010 by "Big Jim" · Leave a Comment
By Nick Nilsson
Got No Chest? How to Feel Your Pecs Actually WORK When You Do Chest Training
Note: This article is an excerpt from Nick’s new book “The Best Chest Exercises You’ve Never Heard Of”…53 unique exercises and weight training techniques for the chest. If you’re looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!
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One of the most common training questions I get with regards to chest training is simply not being able to feel the pecs working at all when doing chest exercises!
And when you can’t feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.
So enough about the problem…how do you FIX it?
I’ve got a number of techniques for you to try out, some of which may work better than others for you.
But they should get you well on your way towards the chest development you’re looking for.
1. Pre-Exhaust Training
When performing a movement like the bench press, the pecs are definitely involved but can be easily pushed into a secondary role by the front delts and the triceps.
So instead of doing a regular bench press movement, you will instead do 6 to 8 reps of dumbell flyes (an isolation movement for the chest) THEN immediately go right to the bench press.
The idea here is to “pre-exhaust” your pecs so that when you do the bench press, your pecs are the weakest link and the shoulders and triceps then push the chest harder than it would normally be pushed.
When you have to stop, it’s going to be pec fatigue that ends the set while the shoulders and triceps are still relatively fresh.
2. Feeling The Flye
Now, the pre-exhaust training is all well and good…but what if you can’t feel your pecs even doing FLYES? Pre-exhaust won’t be much help.
The first thing you need to do is get off the flat bench and onto a Swiss Ball.
Get into position on the ball and wrap your entire back AROUND the ball. Don’t just put your shoulders on the ball and keep your body straight, like many people are taught with the ball.
To get the most out of flyes, you need to open up your rib cage and get your shoulders back (which helps focus the tension on the pecs instead of the shoulders).
The ball is PERFECT for this position. So lay back on the ball, wrap your back around it and consciously force your shoulders back and down.
THEN do a dumbell flye.
Imagine on the way down like you’re trying to push your chest up to the ceiling. And imagine on the way up that you’re wrapping your arms around a big tree.
When doing flyes, don’t hold the dumbells perfectly parallel to each other…hold them at about a 45 degree angle to your body (thumb end in closer to the head – pinky side outwards). This takes stress off the shoulders and helps keep tension on the pecs.
3. Tilt the Dumbells
When doing dumbell presses (either on the ball or the bench), tilt the dumbells down and in…if the dumbells were pitchers or water, it would look like you’re pouring them on yourself.
This tilt (and make sure and keep that tilt through the whole exercise) keeps tension on the pecs. If you keep them horizontal or tilting outwards, the tension goes to the shoulders.
4. Concentration Flyes
These are done standing, in a bent-over position, with light weight. They’re a great exercise for developing that “feel” in the chest. They won’t build a chest – just assist in getting that connection.
Grab the dumbell and bend over a bit.
Now, keeping your arm slightly bent but stiff (no movement other than at the shoulder), bring the dumbell up and across your body as though trying to touch it to your opposite shoulder.
Because your arm is hanging down and the dumbell is coming across your body, it takes the front delt pretty much completely out of it, forcing the pec to do all the work. Hold at the top and SQUEEZE the pec hard.
Remember to go light on this one – it’s not about building but developing that mind-muscle connection. And be absolutely sure you’re NOT bending your elbow – the movement must occur only at the shoulder.
5. The Rolled-Up Towel Trick
This is a technique I came up with to force the shoulders down and back (as I mentioned with the flyes above) and get the pecs involved in the bench press. This is done on the flat bench.
Roll up a towel and lay it lengthwise down the centerline of the bench. Set it on the bench right between where your shoulder blades will be. Your head should be on a flat section and your butt should be on a flat section.
Lay down on the bench, feeling the towel run right down your spine. This elevation immediately forces your shoulders back and down (the proper position for benching and feeling it in your chest).
It’s not particularly comfortable but it’s a great teaching tool to force your body into the proper position.
6. Stop Trying To Go So Heavy
Half the time, you’re probably just trying to go too heavy on the chest exercise and you just lose the feel for the exercise. Back off on the weight and feel the pecs working rather than focusing on blasting up the weight.
When you load the exercise heavy, your body immediately turns to its strongest movers. If your chest isn’t part of that A team, it won’t be called upon.
7. Don’t Grip So Hard
One of the things I’ve noticed with chest exercises is that the harder you grip the bar/handles, the more the tension gets moved to the shoulders and triceps.
Try easing up on your grip a little – not to the extent that you make the exercise dangerous, but back off on the death grip and see if you feel a difference.
8. “Shocking” High-Rep Training
This is best done on the very first set of your workout with NO warm-up. You’re going to just be using a moderate weight, so don’t worry about not doing a huge warm-up. If you have a decent amount of training experience, you’ll be just fine.
We’re going to literally “shock” your chest muscles into responding here. Load the bar with (or select dumbells) a weight you’d normally be able to get about 12 to 15 “strict” reps in your regular workout.
Now lay down and CRANK OUT as many reps as you can with that weight as fast as you possibly can. Don’t worry if your form isn’t perfect…just hammer the reps out.
And when I say crank, I mean CRANK…don’t bounce the bar off your chest or anything but you must quite simply EXPLODE out of the bottom of every single rep…and don’t even think about slowing down to get the negative.
The idea here is very rapidly call upon every available muscle fiber worked by that exercise to contribute an emergency situation, especially the power-oriented type 2 muscle fibers.
And this emergency idea is why you’re not going to do a warm-up…we want it to be a TRUE emergency situation where you go from zero to kablammo!
ONE set of this is all you need. Because once you do that first set, not only will the entire area be fatigued, you won’t be able to get nearly as many reps and it won’t have the same emergency effect on your body.
9. Static Contraction Holds and Pushes
This can be done on almost ANY chest exercise…though it doesn’t work too well on dumbell flyes or presses. It works best on cable crossovers or pec deck, where the tension is greatest at the top, when the arms are close together. It’s also pretty good on barbell bench.
A straight static hold means just hold that contracted position for as long as you possibly can. Then fight the negative all the way to the bottom.
This systematically exhausts all the muscle fibers of the chest AND gives you time to really get your mind into the muscle, shifting your arm and body position during the hold until you really feel it targeting the pecs. By taking this time, you get to feel what you don’t normally get during a standard exercise.
And those pushes I mentioned?
As you’re holding that static contraction, have a partner push down on the weight stack (if you’re on a pec deck). Just a quick push is all you need. This sets off a stretch reflex in the pecs, activating even more muscle fibers. It’s basically another emergency situation.
When using cable crossovers, have your partner put their hands in between yours and push outwards really quick. If you’re doing a static hold in the top position of the barbell bench, have them push down on the bar really quick while you maintain the hold.
A couple of these pushes is all you need.
10. Cable or Band Push-Ups
This technique combines two type of resistance – a bodyweight push-up and direct outwards-pulling resistance of cables or bands. When you put them together, it’s CRAZY how much tension you’ll get on your pecs.
(spoiler alert – this is an exercise taken directly from Nick’s book!)
It’s like combining a static hold with a dynamic exercise – two types of tension, both targeted on the pecs.
For the cable version, set two handles on the low pulleys and use a light weight. Kneel down holding both handles.
Now set your fists on the floor in the push-up position. Straighten out your body and start doing push-ups.
The cables will be trying to pull your hands directly out to the sides. Your pecs have to fight this outwards-pulling tension. When you add in the push-ups, you’ll feel these even more in the chest than you usually would, simply because your pecs are ALREADY working by holding the cables in place.
It’s a two-for-one exercise that will light up your pecs FAST.
You can easily accomplish the same thing with bands by hitching a couple of bands to solid objects out to the sides of you. The just hold the bands in your fists or loop around your wrists, make sure you get tension in them, then do the push-ups.
YOUR CHEST WILL BE TOAST…
I have to say, if you’ve not really felt your pecs before, these techniques should get you seriously moving in the right direction. I would recommend taking a few “chest” days and just trying all these techniques to see which ones work best for you.
About the Author:
Nick Nilsson, also known as the “Mad Scientist of Exercise,” has been training and innovating unique and powerful new exercises and training techniques for more than 18 years. He’s published 9 books on weight training, including his most recent – “The Best Chest Exercises You’ve Never Heard Of”
Visit his site now to learn more about how this book can take your weight training chest development and pressing strength to a whole new level AND grab your FREE sample chest exercises!
Weight Training – Quick Ways to Build Muscle
February 14, 2010 by "Big Jim" · Leave a Comment
Weight Training- Quick Ways to Build Muscle
Building muscles is not an easy task. It requires years of weight training and proper nutrition in order to get the build you want. Genetics also play a role in muscle building, but it does not mean that only a select few can build muscles. More importantly than the right genes, proper training and diet are the two most important ways to build muscle.
Weight Training. In order to build muscle, you must undergo intensive weight training. The amount of weight you have to lift depends on the type of build you desire but the general rules apply to everyone.
• Each set should be composed of 10 to 15 repetitions. Don’t go over 16 reps for each set; if you want to challenge yourself, increase the weight instead.
•In between sets, rest your muscles for about a minute.
•Push yourself. Even if you feel your muscles beginning to tire, you must finish each set. You can try doing 15 reps for one set then dropping 2 reps for the succeeding sets. If you feel that the weight you’re lifting is no longer challenging, you should increase your weight by at least 10 pounds.
• Fitness experts highly recommend weight training for 3 days a week. Rest for 2 days in between training sessions to give enough rest for your body.
Diet. Sufficient amount of protein is necessary in building muscle. The optimum protein level depends on your body weight; consult your physician or a nutritionist in order to know how much protein you should have. You don’t need to take supplements. You can get protein from lean meat, soy or skim milk and vegetables.
Check-out the Best Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training information available.–> www.WeightTrainingInfo.com
Body Strength Training Tips
February 9, 2010 by "Big Jim" · Leave a Comment
Body Strength Training Tips
The first rule of body strength training is to start slowly. Don’t just dive in without preparing yourself; what you need to do is start small and work your way up.
Beginners might be tempted to to push their body to its limits; after all, no pain, no gain right? Wrong. There is a high risk of injury if your force your body. Take the time necessary for your body to adjust to body strength training and gradually intensify your program along the way.
The most important part of body strength training is the first few weeks. Here’s what you need to do:
• Start off by warming up with a light cardio exercise for about 10 minutes.
• After warming up, choose an exercise that works all muscle groups in the body for about 3 times a week; make sure you rest for at least 2 days in between.
• After the first week, move on to exercises that specifically targets a certain muscle group. About 10-12 repetitions for 2 sets is a good start. Examples of specific muscle exercises are: bench press and pushups for your chest; bicep curls and hammer curls for your biceps; overhead press for your shoulders; squats and calf raises for your legs. If you work out in a gym, there are machines designed for specific muscle groups.
• After each week of training, you can modify your program by adding a repetition or increasing your set. You can also add more weight. Do not go beyond 15 repetitions for each set; each exercise should not exceed three sets as well. If you want to intensify your training, add a few more weight and drop your repetitions.
• For the first few weeks, focus on getting yourself used to your exercises instead of how much weight you lift. Start with 20-30 pounds and gradually increase if you feel the need to challenge yourself.
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
Bigger Muscles with the Proper Weight Training Program
May 20, 2009 by "Big Jim" · Leave a Comment
Bigger Muscles with the Proper Weight Training Program
There are many ways to have great big muscles but the most common of which is to undergo a weight training muscle building program. These programs initially work on weight gain then move on to enhancing your muscles in no time. It consists of some muscle-firming exercises like weight lifting, supplementing, nutrition, and injury protection. The steps to take in these programs are repetitive, enjoyable, and quick to follow.
From day to day, you can give yourself reverse crunches, pushups, and pullups, to grow muscles rapidly. It works better when you do this together with progressive weight lifting, from empty bars to heavier weights or barbells.
You can also work on building your muscles and boosting your stamina by lifting free weights instead of having machine-aided exercises. You should remember that barbells are good when you aim for the heaviest weights that cause stress, which in turn helps form muscles.
Rest, proper diet, sleep and drinking enough water are essential and will help to shape the muscles more quickly than pure tedious exercise.
What could be the best muscle building strategy is eating a lot to gain more weight, before working on the muscles. It’s a quick and easy thing to do, except that you focus more on eating protein-rich foods.
To build bigger muscle with weight training, there is one thing you should remember and that is persistence. That mindset will help you achieve the results that you have been desiring for your body with a muscle building program.
Check-out the Best Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
The Perfect Formula for Building Muscles
May 17, 2009 by "Big Jim" · Leave a Comment
The Perfect Formula for Building Muscles
There are no short cut methods to building muscles but given below are some tried and tested techniques that will help you get ripped quickly.
Some Useful Tips:
a.) If you are a beginner always try to learn from a professional. The right technique will help you develop muscles faster and also reduce the risk of injuries
b.) Always bear in mind that over-training can lead to burnout. So in a given exercise schedule keep some time to relax. For instance, take a week off after 7 to 8 weeks of rigorous training
c.) Keep your workout time short but increase the intensity. In-fact, the more intense the workout the better. Give your body the challenge it is capable of under going
d.) Follow a weight training routine. A typical routine can consist of all above mentioned techniques including squats, dead-lifts, dips and military press.
e.) Remember that you need to compensate your body’s energy requirement by eating the right food at the right time. Eat healthy foods like veggies, fruits, lean meat and fibrous crabs. You can also consider taking whey protein and other supplements from recognized health product vendors
f.) Always have a positive attitude. You really will be surprised how much a positive attitude can help you put on those muscles faster
g.) Say no to steroids or other shortcut ways of putting on muscles. This will help you put on muscles but also cause a lot of side effects that you will have to deal with later on.
Good luck with your body building!
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building, weight training and fat loss programs. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
Best Weight Training Tips
May 13, 2009 by "Big Jim" · Leave a Comment
Best Weight Training Tips
Are you looking for the best weight training tips that are simple and easy to follow and that will prevent you injuring yourself?
Weight training tips are not designed to remove the need for a trainer or to ensure you don’t injure yourself, they are purely to help you think about what you are doing to maximise the workout safely and with minimum fuss.
Warm up and stretch for a good ten minutes before starting your workout. Stay warm by wearing a sweatshirt when not lifting.
Work the muscle smoothly and slowly, to isolate the muscle you are trying to work. Avoid rapid jerking movements, as this still enables the weight to be lifted by using momentum but involves other muscles as well.
Concentrate on lowering the weight, slower than when you lifted it.
Avoid dangerous or high-risk exercises, start with the basics, and develop good technique then progress slowly.
Make sure the weights are safe, collars are on tight or adjustment pins are in securely.
The area in which you train needs to be safe, no weights or obstacles on the floor, plenty of head room, with a floor that is strong enough, just in case you drop the weight.
Avoid both hyperventilation and holding of your breath, before and during lifting, unless you are an experienced lifter. Breathe continuously throughout the exercise, exhaling as you lift, and inhaling as you lower.
Always wear training shoes with good grip.
Avoid putting your body through any unnatural motion, such as excessive arching of the spine or lifting with a rounded spine.
Keep the weights dry by using gloves, chalk or having a towel handy.
Lifting weights away from your body, makes the exercise harder, take this in mind when choosing your weight.
Aim to train with a partner, they can help you lift a weight off if there is a problem, and also check your technique.
By following these weight training tips you will have a satisfying and safe weight lifting workout session.
Check-out the Weight Training Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building, weight training and fat loss programs. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
Get Sexy With Muscle Toning
May 6, 2009 by "Big Jim" · Leave a Comment
Get Sexy With Muscle Toning
Muscle toning is basically the partial contraction of a muscle in a relaxed state, so your muscles are contacting a bit on their own even when you are completely relaxed. The idea to muscle toning is to do less volume of sets, but work out your muscles more often.
Your goal for muscle toning is to avoid damaging the muscles. If you get sore the following day, back off some the next time that you work those same muscles. You should do 3-4 sets of anywhere between 3-10 reps for muscle tone. I chose 2 exercises per body part.
Not many people understand how effective low reps are for muscle tone. Low reps create harder contractions and over time, your muscle will display better tone.
Make sure to work your muscles often when going for tone. This is an overlooked tip that will quickly accelerate your ability to increase tone in a worked muscle. The way to increase this is to contract you muscles hard on a frequent basis.
Again…you want to avoid muscle damage, otherwise you will over-train the muscle if you work it soon.
If you do a set to failure you are essentially “training your muscle to fail”. This induces a large amount of damage, which is great for muscle mass but bad for muscle tone.
A three day split is a common routine for muscle mass because it works well. A three day split simply means that all the muscles in your body are worked in three different workouts.
So what a lot of people do is work chest, shoulders, and triceps on one day…back and biceps on another day…and legs and abs on the third day. The fantastic thing here is that since you are working only a few body parts in each workout, you can focus on blitzing each muscle group. .
The two day split muscle tone workout routine. Since you want to work each muscle group more often when going for tone, you should try to split you workout over two days instead of three. The great thing here is that you don’t need much recovery time when you don’t damage the muscles.
So you should have a good idea on how to setup a great workout routine for muscle toning. Remember, if you are going for tone, keep the volume of lifting low and work each muscle frequently. Since your time in the weight room should be brief, spend the extra time hitting cardio hard to burn off all that excess body fat to reveal your sexy toned muscles.
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building, toning and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
Review of The Muscle Gain Truth Program
May 5, 2009 by "Big Jim" · Leave a Comment
Review of The Muscle Gain Truth Program
I have put togather this review of the Muscle Gain Truth program after reviewing dozens of online muscle building programs. Most of the websites look like they were slapped together over a weekend.
Sean Nalewanyj’s program is different… From nutrition to training to supplements, Sean weeds out all the training B.S. that typically leads trainees astray. He leaves you with a highly effective muscle-
building prescription that is on-target for quick and big muscle building results.
The program is thorough, well-organized and, most importantly, highly effective.
Sean sticks to his guns and delivers the cold-hard facts about muscle growth. No fluff, no bullshit, no lies… just a simple but powerful step-by-step process that builds maximum muscle in minimum time.
If you want significant, measureable, explosive gains in lean muscle mass and strength from an honest expert who knows his stuff, then look no further, because the answer is right here on this page. Review this information on The Muscle Gain Truth muscle building program.
You get all of the information that is shown below that will help you achieve your muscle building goals.
I have reviewed virtually every well known muscle building program on the web today and can say with honesty that Sean Nalewanyj’s The Muscle Gain Truth was my top pick.
Follow Sean’s prescription and big things can happen.”
Check-out the Best Muscle Building and Fat Loss website for more reviews, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
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