Do not grow pectoral muscles? Correct training mistakes!
Very often I heard from beginners training that, despite the hard training of the pectoral muscles, they completely do not want to grow. As a rule, this is due to errors in training and nutrition. In our article today, I will present the possible reasons for the lack of progress in training the pectoral muscles and the main ways to eliminate them.
Reason # 1 – Incorrect training chest
The mechanism of muscle growth is activated under the influence of a high-intensity power load. If the load is not intense enough, it causes less stress and a less pronounced reaction of the body to it. That is, adaptation to the load occurs, but there is no increase in muscle mass.
The optimal load for muscle growth is 3-4 approaches of 6-8 repetitions using the maximum, for a given number of repetitions, working weight. The last repetitions of the last approach should be maximum “hard load”.
Reason # 2 – Proper Exercise Selection
Effective training of pectoral muscles for gain muscles should be based on basic exercises and supplemented by isolated ones. At the same time, it is optimal to use exercises with free weights (barbells, dumbbells) and practice the technique that maximally loads the pectoral muscles – for example, perform a bench press lying without a bridge. The best basic exercises for breast pumping are bench press and dumbbell bench press.
Reason # 3 – Lack of Diversity
Most athletes train about the same program all year long, which is wrong. The body needs 4-6 weeks to fully adapt to the load, so it must be changed periodically. Use different tilt angles in barbell presses and dumbbells from week to week, choose different isolating exercises – in a word, pump your chest at different angles and various exercises. For example, in the first week, focus on the upper chest, doing all the exercises head up; in the second – to the bottom; and in the third – in the middle. Use different isolating exercises, try to change the grip (in the week of training the upper chest press from the chest with a reverse grip). You yourself will feel how, with a small change in the exercise, it becomes much harder and more unusual to do it, and the muscles hurt noticeably more the next day.
Read More: How Training Upper Chest
Reason # 4 – Irregular workouts
The body begins to adapt, increasing muscle, only with regular stress. If you visit the hall from time to time and periodically allow missed classes, your progress will be significantly slowed down or it will not be at all. Before setting any training goals, you must clearly understand that their achievement requires regular continuous work in this direction. If it is not possible to regularly visit the gym and train normally, set yourself more realistic training goals or do not set them at all, but just do it for better health.
Reason # 5 – Improper Nutrition
Despite the fact that this reason is considered last, it is no less important than all of the above. Adaptation of the body to an intense load consists in starting the mechanism of muscle growth, the main “fuel” of which is protein. If the protein entering the body with food is not enough, catabolic processes are launched that greatly slow down or completely stop the muscle growth mechanism. Therefore, it is very important to make it a rule to consume enough protein throughout the day. The optimal norm is 1-1.5 grams of protein per 1 kg of body weight. At the same time, animal protein is preferred for consumption – milk, meat, egg. Just make it a rule to eat 3-4 times a day, and so that each meal contains 30-40 grams protein.