Chris Getin knows the secret of how to pump up your breasts! Learn about the most effective and still poorly used force training tool for building muscles.
Author: Chris Getin
I bet when you first did the exercise, you seemed to read all of its specifications from an imaginary flash drive in your head to ensure that you follow the rules. Fortunately, over time, the structure of the movement becomes second nature, and you no longer have to think about it. The mind is freed and gets the opportunity to concentrate on other important things. Today I want you to start thinking about the pace of repetition.
Experience has taught me that the ability to manipulate the pace of repetition – the speed at which you raise and lower the projectile – is one of the most effective and at the same time, underutilized tools of the training process. This is especially true of the training of the chest, and I will show you how to use the rate of repetition, for example, a pair of exercises for pectoral muscles.
Manipulation by tempo requires extreme attention to the two main phases of repetition, eccentric (downward) and concentric (ascending). Manipulating the duration of one or both phases, you can effectively change training incentives.
From the top I perform an 2-second negative, lowering the bar under full control to a point just above the nipple line. Remember, the muscle in eccentric contraction is stronger than in the concentric, and conscious control in the descending phase allows you to get more dividends from negative repetition.
After reaching the bottom of the range, smoothly change direction without beating the bar from the chest. Smooth movement allows you to take advantage of the elastic energy that accumulates in the muscles during weight loss. If you make a complete stop here, you lose elastic energy.
In the positive phase of repetition, I use a strong, explosive movement to push the bar back to the top. A high rate allows you to include the greatest number of fast-twitch muscle fibers in my pectoral muscles. Note, I can push the bar with all my might, but given her weight, the movement will not turn out very fast. However, the "explosive" movement still requires control, so do not allow yourself to be negligent and do not throw the bar up!
Keeping a slight bend in the elbows, you minimize the stretch of the triceps, which is ideal for better isolation of pectoral muscles. Since I work in the simulator, I do not have to focus on the plane of movement, and all attention can be paid to reducing the muscles of the chest.
From the initial position, I perform a slow eccentric motion for 2-3 seconds. In fact, you let the weight slowly stretch your arms out to the sides. To take advantage of the eccentric abbreviation, it is extremely important to maintain conscious control. In addition, slow speed gives you the ability to stop movement before excessive stretching in the shoulder joints.
With a smooth turn of the motion vector at the end point of the range, you can again take advantage of the elastic energy. In the concentric phase, return to a powerful, explosive contraction, but continue to control the movement completely.
Counting the total number of repetitions is not the only way to evaluate efficiency and progress. The length of the approach is also of great importance.
The concept of "time under load" (VPN) has not yet been sufficiently studied, but disparate evidence suggests that approaches to strength should last from 4 to 20 seconds, while sets for muscle volume should last from 40 to 60 seconds. If you lift the weight as quickly as possible in training, then throw it down without any control, the muscles do not get the optimal time under load.
You should still choose the working weight with which the failure occurs between 8 and 12 repetitions, which is optimal from the point of view of hypertrophy. Regarding the repetition rate, your approach should last about 40-60 seconds.
With proper application, the VPN leads to the formation of such exchange products as hydrogen ions, ammonia and inorganic phosphates. The increase in metabolic stress signals to the body that it is necessary to increase the secretion of hormones necessary for the synthesis of muscle protein – the key process of muscle growth.