29/03/2021
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✅WEIGHT
With chest training, and especially bench press, many exercise their ego rather than their chest and put too much weight on it. If the weight is increased faster than the actual strength can increase, this gap is usually closed by falsifying or shortening the range of motion. However, this ensures that the progress can no longer be compared, the risk of injury increases and less stimulus reaches the muscle.
Remember: Your strength increases due to muscle growth (not the other way around) and your muscles increase due to proper training / nutrition. If you need help with this, click on the link in the bio!
✅FREQUENCY
Monday is Chest Day. The bro split (training each muscle only once a week) is still widespread to this day, although science has long proven that this training split is suboptimal for muscle building.
The primary purpose of the frequency is to distribute your volume sensibly over the week. The quality of the volume drops particularly sharply after 7-10 sets per muscle per unit. Therefore, you should move your volume to another training session as soon as you reach this limit in one session.
✅EXERCISE SELECTION
To build a fully developed lower, middle, and upper chest, try both flat bench presses (which hits the lower and middle chest well) and oblique bench presses (which hits the upper chest especially well).
✅VOLUME
As you progress, keep your volume up. If you are stagnant and overworked, reduce your volume and if you are underworked, increase your volume.
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