Training a beginner in the gym should always begin with the question of how to properly train this or that part of the muscles, in particular, how to pump the pectoral muscles. Naturally, first of all, it is necessary to undergo training in the technique of performing the basic exercises, and only then to master these or those methods in accordance with the task. As a rule, the preparatory period for beginner power athletes lasts from one and a half months to six months. Among the large number of exercises that will allow you to swing the pectoral muscles and develop their various qualities, it is recommended to choose the basic ones.
This is, first of all, such movements as the bench press and dumbbell lying. Many beginners are so carried away by the training process that they simply do not have time to notice the body's reactions to physical stress. As a result of this, they come to a state of overtraining. Therefore, in order to prevent this situation from happening, it is necessary to clarify the rules of strength training in advance, and then try to strictly abide by them. The first postulate states that the training of any part of the body should be as short as possible, but at the same time, sufficient intensity should develop. The second rule concerns the volume of loads: the number of working sets during the development of the pectoral area should not exceed 10-15.
The third requirement: in order to pump the pectoral muscles, you must follow the appropriate regimen. Muscle hypertrophy is possible only if during the session parameters such as the duration of the load, the duration of the pause, the number of repetitions and the size of the approaches are correctly set. The fourth rule: a set of muscle mass is possible when the whole body is in this mode, that is, it is impossible to change only one part of the body without involving all other areas. Fifth prerequisite: multidirectional impact on the target group.
For example, the often arising question of how to pump the upper pectoral muscles can be solved only by using additional exercises (bench presses, wiring, etc.). It should be noted that in our time, almost every day new techniques are born that offer immediate results. For example, one of them may have the title: “We swing the pectoral muscles on the horizontal bar”. Of course, this area works in pull-ups on the crossbar, but this does not mean at all that only with their help it is possible to create fully developed muscles of this part of the body.
Therefore, it is necessary to pump the pectoral muscles with the obligatory use of standard training exercises, that is, the barbell and dumbbell bench press , breeding while lying or sitting, etc. Each beginner in power sports should know that before the target group begins to grow, it must become strong. Naturally, gaining muscle mass and enhancing results in a particular exercise are two different tasks.
In the first and second cases, slightly different methods are used. However, in the end, only a strong muscle can become large. Therefore, training to gain weight should be combined with exercises to increase strength endurance. Thus, it is possible to pump the pectoral muscles only with the help of heavy exercises, without forgetting to comply with all the above requirements.