The Best Chest Training Techniques For Beginner

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4 Chest Training Tips The Best Training
Techniques
If your last chest day competition pinned you
down, what you need is a two-day chest routine
every week as explained in this guide. You no
longer have to perform boring splits and
meaningless exercises that have imprisoned you in
the gym. There is a better method to train your
chest if you want it big. Start by envisioning
yourself with a massive chest and train more
often and intensely. The key is exercising
shortly and intensely. This is how
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1. Train the chest for two days only in a week
As you exercise, your body muscles get damaged
and thats why you feel soreness. For beginners,
the soreness is experienced for longer hours but
professional bodybuilders only feel it for around
48 hours. The normal recovery period is between
48 to 72 hours post workouts. If you take too
long before you undertake another chest training
session, the idea becomes ineffective. Consider
training the chest 72 hours after every session.
You know you are training poorly if you cant
recover in 72 hours after a workout. There is no
doubt that bench pressing, two times in a week
and for quality reps, is far much better than a
two hours training once in a week.
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2. A Hardcore Day and a Tempo Day
The best thing about training twice a day is that
you dont have to overburden your muscles with
monstrous weights while training. What you do is
focus on lifting heavy but for fewer repetitions
on the first day and then apply lighter weights
on the second day but take more time under
tension. The two workout techniques have similar
intensities only that they hit different
perspectives. When lifting with tempo, lighter
weights are used meaning that the lift is slowed
down and controlled in all dimensions. Tempo is
denoted in 3 figures like 201 which means 2
seconds of lowering the load, zero rest at the
bottom, and one second of the explosion. It is
important to integrate accessory muscles to the
major muscles so that training becomes short and
intense.
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3. Lighter chest training and shoulder day
The objective of this day is to achieve tempo and
under tension. Drop sets and giant sets can be
utilized to boost tempo and under tension
training.
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4. Top chest exercises

• The exercises are tough but too brutal to require
  longer recovery periods. All lifts are performed
  with submaximal loads.
• Bench press Apply this tempo- 321. Warm up
  with 2 sets and then workout for 3 sets of 5
  reps.
• Barbell bench press Apply medium grip
• Incline dumbbell press reverses grip Use 3 sets
  and 8 reps for every set.
• Guillotine bench press In this workout, use a
  tempo of 211 and 3 sets of 12 quality reps.
• Lying triceps press Perform supersets for better
  results.
• Seated barbell front raise The right tempo is
  311 tempo with 3 sets, 8 reps.
• Cable cross-over 2 sets, 12 reps.
• This is the ultimate chest workout.

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