Method for chest Training

Method for chest Training:

    The classic muscle building expression is that once it involves building muscle and losing fat, you cannot ride 2horses with one ass.

That's why for typical non-competitive trainees, it's wise to just focus on one goal at a time, either building muscle or shedding fat.

While not possible to accomplish each ends at the same time, most trainees merely do not have the biology, experience, or dietary discipline to do so.

For the vast majority, separating the goals into two separate blocks or phases is a more practical approach.
But there are exceptions. If you're an intermediate strength trainee with a decent level of conditioning, there's an effective, albeit painful way to achieve the Holy Grail of building muscle and losing fat.
Gironda's 8x8 Method
Vince Gironda

The late Vince Gironda, thought of by several to be the primary muscle building coach – and undoubtedly the foremost eccentric – named eight sets of eight reps (or 8x8) as

the "honest" workout.

An intense high-volume system designed strictly for cosmetic enhancements, its "honesty" stems from the demeaning weight used throughout the particular physical exertion.

Vince prescribed 8x8 primarily for pre-contest things, and its brutal effectiveness is shocking considering its elegant simplicity.

How's it done? Like 10x10 or German Volume Training, choose 60 – 70 percent of your 1RM in a given lift (compound movements preferred), and perform 8 sets of 8 reps with a mere 30 seconds or less of rest. This method can be applied for up to four different movements per workout, although I'd recommend working up to that as the program can be a real shock to the body.
If you feel like a complete waste of life after the fifth set of a 10x10 German Volume workout, This is all about training volume – you won't be tapping into

strength advantages as a result of you are exploitation the incorrect energy systems.

However, since your pulse rate could also be up close to sprinting levels throughout the physical exertion, you'llsucceed wonderful metabolic ramping and fat loss advantages.

#1. Barbell Bench Press

Unrack the bar and slowly lower it towards your chest till it nearly touches it.

It should take you around 3 seconds to perform this part of the lift. Without pausing at the bottom, explosively lift the bar back up until your elbows lock out.

Repeat the movement for eight reps, then rest for 30 seconds and go again until you complete a total of 8 sets.

It’s okay if you can’t triumph eight reps on each set – simply try and offer your most and don’t go below five reps.

A severe burning sensation within the chest can indicate that you’ve done it right.

And by the way, make sure to get a spotter as it’s highly likely that you will fail.
#2. Dumbbell Flyes

Dumbbell Flyes

Lie down on a bench and elevate the dumbbells ahead of you at shoulder breadth, making sure that the palms of your hands face each other.

Slightly bend your elbows, then slowly lower your arms out at the sides in a wide arc until you feel a good stretch in the chest muscles.

Raise the weights back to the beginning position and repeat.

Aim to finish eight sets of eight reps with thirty seconds of rest between sets.

#3. Dips

Setup: Grasp dips bars with your arms extended and locked.

Lean forward and bend your knees whereas keeping your legs crossed.

Execution: Keep your elbows out to your sides as you bend them to lower your body down until your upper arms are about parallel to the floor.

Press your hands into the bars to increase your arms and lift your body to make a copy.

Josh’s Notes: Lean forward and keep elbows out during the dip to put the brunt of the load on the chest. Follow the outlined rest intervals weekly.

#4. Reverse-Grip Bench Press

Set up: Lying on a flat bench, grasp the bar with a supinated (reverse) grip, hands shoulder-width apart, and thumbs around the bar.

Press the bar up to the beginning position in an exceedingly slight backward arc while not material possessionyour elbows widen.

Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times.
Execution: With your elbows tucked in close to your sides, slowly lower the bar down to your lower pecs, and touch down gently.

Josh’s Notes: This exercise emphasizes upper-chest development, and either a barbell or dumbbell is okay.

Follow the outlined rest intervals weekly.

#5. Dumbbell Pullover

Setup: Lie across a flat bench with your upper back supported by the bench and your feel flat on the floor about shoulder-width apart or wider.

Hold the within the fringe of a dumbbell at arm’s length directly over your chest and drop your hips slightly toward the ground.

Execution: Bring your arms back behind your head as so much as potential whereas keeping a small bend in your elbows.

Reverse the direction and pull the load to make a copy over your chest.

Josh’s Notes: The dumbbell variation of the pullover shifts a majority of the load to the chest. Keep a 10-15 degree bend iA