References 1. Research indicates that doing bench presses through a full ROM leads to more strength gains compared to not locking out your elbows on the top. pubmed.ncbi.nlm.nih.gov/15903383/ 2. If you’re new to the gym, research indicates that you only have to train each muscle once per week for optimal gains pubmed.ncbi.nlm.nih.gov/24739294/ pubmed.ncbi.nlm.nih.gov/28316261/ pubmed.ncbi.nlm.nih.gov/17313289/ pubmed.ncbi.nlm.nih.gov/8081322/ pubmed.ncbi.nlm.nih.gov/21881534/ 3. Once you've passed the beginner stage, however, which means you can no longer increase resistance every workout, you'll need a higher frequency to maximize gains, as shown by a 2016 systematic review and meta-analysis. pubmed.ncbi.nlm.nih.gov/27102172/ 4. “The current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week." pubmed.ncbi.nlm.nih.gov/27102172/ 5. What's more, another analysis found much better muscle and strength gains with each extra workout per muscle per week, even when total training volume was similar between groups. www.strongerbyscience.com/frequency-muscle/ 6. This 2016 paper published in the Internal Journal of Sports Medicine. “a constant-rep resistance training (RT) routine (CONSTANT) that trained using 8-12 RM per set, or a varied-rep RT routine (VARIED) that trained with 2-4 RM per set on Day 1, 8-12 RM per set on Day 2, and 20-30 RM on Day 3 for 8 weeks.” "Effect sizes favored VARIED over CONSTANT condition for elbow flexor thickness (0.72 vs. 0.57), elbow extensor thickness (0.77 vs. 0.48), maximal bench press strength (0.80 vs. 0.57), and upper body muscle endurance (1.91 vs. 1.28)." pubmed.ncbi.nlm.nih.gov/27042999/ 7. Data indicates that you need a variety of rep ranges to maximize growth in all types of muscle fibers. pubmed.ncbi.nlm.nih.gov/15335243/ 8. A 2021 study by Rodriguez-Ridao and his colleagues looked at the effects of five different bench press angles on muscle activation (0°, 15°, 30°, 45°, and 60°). “An inclination of 30° produces greater activation of the upper portion of the pectoralis major. Inclinations greater than 45° produce significantly higher activation of the anterior deltoid and decrease the muscular performance of the pectoralis major.” www.mdpi.com/1660-4601/17/19/7339 9. One study found that the dumbbell bench press leads to higher chest activation. pubmed.ncbi.nlm.nih.gov/27669189/
@realfarmer21
2 жыл бұрын
I love this channel. As a beginner this is helping me alot 💯
@movystarr
2 жыл бұрын
Is there a video on how to workout your chest with push ups
@simranjitsingh7742
2 жыл бұрын
How to fix muscle imbalance
@pol84ever15
2 жыл бұрын
We Want To Know Which Are Type 1 & Type 2 Muscle Fibers
@felipe367
2 жыл бұрын
kudos to this channel in publishing the studies
@InvestBetter.
2 жыл бұрын
0:27 Bench like a bodybuilder 1:54 Press hands together when you bench 2:47 Increase chest workout frequency 4:40 Go lower on presses 5:40 Alternate weights and reps 7:38 Don't go overboard with inclines 9:07 Use Cable Presses 10:27Upgrade your flyes 11:50 Increase weight
@miguelena40
2 жыл бұрын
thank you !
@Dilly_Dil1y
2 жыл бұрын
A hero who we don’t deserve ! 😍
@godwinjose4725
2 жыл бұрын
Thankss maahhhhnnnn😃
@simplelife__007
2 жыл бұрын
Thanks bro
@dimitris90schild92
2 жыл бұрын
THANKS ❤❤❤👏👏👏
@dreadlox5084
2 жыл бұрын
Thanks a lot! I've always struggled to open doors but with these tips, I basically rip them offf the hinges! Matter of fact, sometimes the doors open automatically when they see me coming. I even get daily compliments on my door-opening prowess. I feel so much more in charge of my life.
@Sam_Huh
2 жыл бұрын
Damn
@rodcee70
2 жыл бұрын
lol
@Jay-hi7ho
Жыл бұрын
I can't walk near a door without getting it pregnant now!
@IJames1k
Жыл бұрын
"Door opening prowess" 🤣
@rayray117
2 жыл бұрын
I think this channel reads my mind lol
@underdogj
2 жыл бұрын
I literally had just recently started to think about how to improve my chest
@camjohnson3601
2 жыл бұрын
Right? I just did a chest workout today and was wondering how to improve.
@jonjays2370
2 жыл бұрын
factsss
@skarrie9375
2 жыл бұрын
LMAO bro i was thinking about it just then too i swear somethings weird man the other day i wanted to know more about creatine just cuz and a video about it came up yesterday
@PKshockwave
2 жыл бұрын
Wow, same! Kinda scary
@joncampo1627
2 жыл бұрын
At the end of your normal chest workout, use 50% of your normal bench press weight and do slow perfect form max reps for 3-4 sets. Your chest will explode.
@xheliltotaj6104
2 жыл бұрын
Thanks
@mohsennour498
2 жыл бұрын
This is my current push day workout. Plz let me know your opinion about it (All exercises are 3-4 sets and 8-12 reps) Dips Dumbell flyes Incline dumbbell press Dumbbell Shoulder press Lateral raises Pushups 3 sets to failure Tricep cable pushdowns
@Omar-rb9xc
Жыл бұрын
Great workout! I would almost do the same. Switch dumbbell flyes with cable flyes. Mix incline dumbbell press with flat bench dumbbell press.
@BreakTchains
2 жыл бұрын
Cabel Flyes does not give constant tension on the chest. Elastic band does.
@alphamale3141
2 жыл бұрын
Really helpful. The angle of my incline bench press was closer to 45 degrees than 30 degrees. Going to the gym tomorrow. I will lower the incline at least one notch. Many thanks.
@LetsCommentator
2 жыл бұрын
How did it go with the tip?
@alphamale3141
2 жыл бұрын
@@LetsCommentator It helped. My progress is slow but noticeable. I lowered the weight slightly to maintain my reps.
@marktaylor171
Жыл бұрын
I just recently started exercising again. I started training at a young age, early teen years. A few years ago unfortunate events prevented me from training. My routine was disrupted. I was able to continue certain exercises, not quite the same though. I was fortunate enough to have good friend that are into it as a profession. I was able to obtain valuable knowledge regarding exercising and training of all kinds. I would half to say to anyone that is serious about training, knowledge is key. There is much more to weight training then just lifting the weights. When you look around the gym it's easy to tell many of the younger guys have yet to discover this key aspect to training. Personally I won't approach to give advice. There's is always a chance someone might take it the wrong way. It's has occurred to me that perhaps some good will come from my long gap in training. I'm not an expert by any means. I'm not in bad shape but a notable difference to the physical state I had obtained before. It's because it's not my first dance it is coming back to me quickly. I'm sure some of the younger guys still trying to figure things out for the first time will notice a rapid transformation and decide to ask me how I'm doing it. The biggest thing that sticks out to me at the gym is rushing through sets. Many people perform a set of say 10 reps and preform each rep very rapidly. This results in very poor form and also waist valuable energy. The momentum from the fast reps is reducing the resistance that is necessary to load the muscle. Slowing down the reps will increase that resistance resulting in a higher efficiency and more effective work out. It will also result in much better form, making injuries less likely to occur. This stuff is very basic, yes however nobody should ever feel embarrassed about being informed. It doesn't matter how basic the information being offered. Everybody should be open to improvement. Being rude is never necessary, however choosing to ignore the information because it was delivered rudely is just plane silly. I'm not saying it's right if someone is rude to you. I'm just saying information is still information no matter what manner it was delivered.
@mufi101
2 жыл бұрын
This is GREAT! Thank you so much! Really well explained as always.
@Elbedeiwy
2 жыл бұрын
Bro this channel is boom 🤯
@inconnuanonyme8780
2 жыл бұрын
hey coach like to explain to you that I am 17 and I weigh 234 lbs and every time I try to make a calorie deficit it does not work and I do not know what I am doing wrong
@dewan_mahfuj
2 жыл бұрын
Bench press 3 set 10rep Incline bench press 3set 10rep decline bench press 3set 10rep Dumble bench press 3set 10rep Dumble incline 3set 12rep Cable fly 3set 10 rep two days in a week. Is it good for chest or over training?
@ShrewsburyMon
2 жыл бұрын
Thanks for the tip about alternating the grip for cable flies
@fromia1
2 жыл бұрын
Can someone explain #8? The difference between the orientation of your palm.
@thisdyingsoul76
23 күн бұрын
Very helpful info. I have been working out with resistance bands because because I don't have money to join a gym and don't have space at home for weights. One advantage with the bands that I have discovered is I can zero in on the motions that activate specific muscles. For example, when I saw you recommending pushing yiur hands together, even on a bench press with barbell where hand position is fixed. I found just by focusing on squeezing my chest at the top of the rep, I tended to draw my hands in together.
@FreakDeagle
2 жыл бұрын
you came in the right time hero. lots of usefull tipps i did wrong since i started last month
@gymbro8320
2 жыл бұрын
whats the training plan for the best grown (each muscle group) 4x a week
@aathithyankaliyamoorthy245
7 ай бұрын
I wonder, this channel covered everything from a beginner to expert! 😱👌
@mohammadtaleb2487
2 жыл бұрын
I only watched 2 videos but I'm sure this channel is something
@gazwright205
2 жыл бұрын
Im on my 2nd month in the gym training arms one day chest another back another and abs another.and have 3 days off.i have certainly got stronger as im lifting more weight.but you say triain body parts at least twice a week now.but what about recovery?
@brysonadams8065
8 ай бұрын
I prefer to use dumbbell bench press but I do use the barbell bench too so I got the best of both worlds
@alikamal11989
2 жыл бұрын
Good notes, however not only beginners use one muscle per day routine. Many professional bodybuilders use that as well...
@Karno333
2 жыл бұрын
Thanks for this great video. Today Im sick but gonna use the tips when Im alright
@kmar2154
2 жыл бұрын
Good shit bro 💪🏾
@1987prashantbedekar
2 ай бұрын
I would like to express my deepest gratitude to this individual for their invaluable guidance. Each piece of advice and technique they have shared, supported by scientific evidence and sound reasoning, has proven effective and yielded positive outcomes for me. I am truly appreciative of their expertise and assistance.❤
@wolffmanjax725
Жыл бұрын
You're really gonna help me reach my goal. Thank you for the science based perspective
@elgenius7536
2 жыл бұрын
I start with 12 reps. Then add 5lbs and do 2 less reps. I do that for 4 sets. So by the last set I'm doing 15lbs more than where I started and only 6 reps. That has worked for me
@athay14
2 жыл бұрын
Awesome video packed full of valuable information. 🙌
@srslyusuck
2 жыл бұрын
Great info on this one. Thanks! I can now stop asking people why the over exaggerated arch on the bench press.
@Alpha555
2 жыл бұрын
That’s very informative.. thanks a bunch
@_Dharshana_s
2 жыл бұрын
Chiyaan Vikram ' I ' movie pecs moving scene ❤️
@markkevnjflores
2 жыл бұрын
probably that’s why. Thaks for the tips man!
@shout_of_chester564
Жыл бұрын
Extrem starkes Video mit viel Input. Vielen Dank
@JR2K80
2 жыл бұрын
Same goes for the decline. Most benches are way too steep....
@prabin510
2 жыл бұрын
i take this video as motivation now my CHEST is one sided bigger like the thumbnail
@Leo-mr1qz
2 жыл бұрын
I have a home gym in my garage, which I enjoy because I can workout without the gym rats everywhere. But, I don't have cables, which seems to limit my growth. 😔 Thanks for the incline bench knowledge. I have been wondering about those facts, since I feel the pressure more in my chest on a flat bench press than an incline bench.
@josearias5102
2 жыл бұрын
A good option for home workouts if you don’t have cables is elastic bands. You can secure them with an stopper at a door hinges and perform standing flies. I find them very effective (and challenging).
@Leo-mr1qz
2 жыл бұрын
@@josearias5102 Thank you. Good suggestion 😊
@hello.heminton
Жыл бұрын
Trick I learned: Concentrate on NOT using your traps to cheat. Don't shrug while lifting. Helped me alot
@cee6354
2 жыл бұрын
Thanks sir for all your tips
@spectrum92
2 жыл бұрын
Perfect video to boost brain
@Skankhuntd42
2 жыл бұрын
I hope in future you drop your videos with german subtitels ❤
@Mr.Grave_
Ай бұрын
Thanks bro this is so helpful
@kasaykame
Жыл бұрын
thank you for all advice man , keep doing this hard work , I am grateful
@Lupo32
2 жыл бұрын
What about the floor press variation ?
@davidknight2104
2 жыл бұрын
Good tips thanks 😊
@samishkamalki9965
2 жыл бұрын
can i get a quick tip? I started workout after a long time and last time it was about 2 years ago and i used carnivor mass as a supplement . My weight is 95kg now. The problem is, when I am doing the last reps, my body starts shaking. Even if I pull full force and my mind to do last few reps, my body refuse to lift more. I don't take any supplements right now. I need to build my body without increasing weight. Are there any recommendations without fat burners?
@josearias5102
2 жыл бұрын
The key to develop strength for any muscle group in the body is to achieve the correct volume per week with a good amount of repetitions, while concentrating on progressive overload, ALWAYS LEAVING TWO REPS in the tank. So, let us say that you do shoulder presses with 15 pounds dumbbells and your maximum repetitions is 10, and you do 3 sets 2 days a week. That is a volume of 6 sets per week. What you do is increase the volume to 4 sets per day (8 sets per week) with 15 pounds dumbbells with 8 Repetitions (2 reps short of your maximum). If you are shaking at the end of your repetitions, you should lower the weight and make sure your form is perfect leaving 2 reps in the tank always. As you get stronger, you do progressive overload: you do the same 8 sets but rather than 8 repetitions you will aim for 9. And the next week you will aim for 10. And when you get to 12 repetitions and your form continues to be good then you increase the weight to 20 pounds dumbbells with 8 repetitions, etc. Hope this helps.
@02mdeakin
Жыл бұрын
Nice video and very well illustrated 👍🏼
@JaykleMusic
2 жыл бұрын
really great video, will take all of that on board
@karanram2561
2 жыл бұрын
Thanks a lot 😄
@vanburenmiller6867
7 ай бұрын
Again good advice love this 🎉🎉🎉🎉🎉🎉🎉🎉
@lexfauser3009
2 жыл бұрын
😀😁🤩🥰😍👍👏💪🏋♂️ Thanks for these 9 good tips!
@Veo87
2 жыл бұрын
I'm a member of a martial arts gym rather than a gym with weights. I use dumbbells at home to do some lifting exercises, but it's difficult to know what to do with chest other than pushups. While pushups are good and they've developed my chest somewhat, there's a limit to how much they can be developed because pushups can't get as heavy as lifting heavy weights. I'm wondering if I'll just need to invest in some cheap bench to use so that I can do chest exercises with my dumbbells.
@BLACKOP0420
Жыл бұрын
Mon: entire upper body Tues: entire lower body Wed: entire upper body Thurs: entire lower body Fri: entire upper body Sat: entire lower body Sun: rest all day Repeat That's the easiest schedule to follow combined with a well-rounded diet and at least 8 to 10 hours of sleep a day
@MohammadArif-wq6ul
2 жыл бұрын
Great Thanks 😊
@fredcastro4252
Жыл бұрын
Thank you so much for your work! You´ve helped me so much!
@dominikvoggenberger845
2 жыл бұрын
I think for a beginner its better to train a muscle 2-3 Times a week because they have to learn how to bench etc... Just drop the Volume so you can get better
@teftintwo3386
2 жыл бұрын
Could you make a video on BFR Band training thank you
@devoteecreation2045
2 жыл бұрын
6.35 the best of india bodybuilder reference 🤩 from i movie scene 🔥
@Yurkinz
2 жыл бұрын
Cool video, thank you! :)
@sidharthmalhotraofficial
2 жыл бұрын
Sidharth In 1st Video ❤🔥
@joeleyba2544
2 жыл бұрын
Really good direction here!
@mousedagapusa685
2 жыл бұрын
- Activate both the fast twitch and slow twitch muscles (variated rep range) - Use cable for flyes, use pronated grip
@BrianBrick-uo3xi
Жыл бұрын
Good stuff brother I picked up some tips 🎸🎸🐍🐍🐍🐍🐍🎸🎸🎸🎸🎸
@moniebaisa6564
2 жыл бұрын
Thanks for these tips! This very helful
@xavierv.2187
2 жыл бұрын
Mon:Chest Bicep and tricep, Tues:Thighs Calf, Gluts Wes:Back Bicep tricep Thur:Gluts thighs and calf Fri:Chest Back bicep and tricep
@filipandersson8935
2 жыл бұрын
Should I train 8-12 reps on one chest day and 1-5 the other ?
@zxcPSP
2 жыл бұрын
15 to 20 the 2nd chest day within week
@saltrock9642
2 жыл бұрын
Seems only recently the arch in your back was allowed during the lift. Powerlifting back in the early 80’s was very different and the arch wasn’t even a thought. Thanks for the valuable information.
@yhwh1109
Жыл бұрын
Cables are my favorite
@lafamiliasanchez9250
9 ай бұрын
How often should we increase weight ?
@dimitris90schild92
2 жыл бұрын
BEST VIDEO EVER ❤❤❤❤
@anthoreyjoly5160
2 жыл бұрын
Nice one
@ermedic1986
4 ай бұрын
Loved your vids for years by far one of the best.....but lower chest is 100 times harder to hit than upper ... Please do a video on that
@baklolgaming669
2 жыл бұрын
Hello sir ! make a video on "how to tight a loosed skin ,after fat loss"?
@vivir_en_ruedas
2 жыл бұрын
Does this applies to every muscle??
@michaelangelo5580
Жыл бұрын
How long before you pass the beginners stage?
@kingkahn7987
2 жыл бұрын
I just wanna be able to open the door for my shawty but my chest not big enough🥺
@TheLogansutton11
2 жыл бұрын
This is the channel everyone and there mom should subscribe to
@earlcoles5215
Жыл бұрын
It is actually possible to train your chest more often leaving it with less rest days and it can become bigger and thicker
@proteins327
2 жыл бұрын
So dumbbells or barbells for bench press?
@milton7763
2 жыл бұрын
Hahaha, I appreciate the effort, but no-one’s working their chest to better open doors 😂 We all just want to show off a bigger chest, and it’s okay dude
@gigagrave
2 жыл бұрын
Thank you
@daveh1994
2 жыл бұрын
This is amazing information and tips definitely going to try this out in my workout, also I’m doing a gym journey on KZitem :)
@Scorpio.Don.9
2 жыл бұрын
Thx bro
@thakngamhakhun7102
2 жыл бұрын
Nice..👍
@useyonina_
Жыл бұрын
Twice a week is alright damn, I been working out twice a week gym in the morning and burpees later in the day
@mickyyadav9050
2 жыл бұрын
Need some supplement enquiry one video for wait gain
@9564661438
2 жыл бұрын
Speaking about dumbbell flyes . Can it be done with our thumbs inwards?
@buddefreitas8945
2 жыл бұрын
Tomorrow is chest day for me this video came just in time.
@muhammadyounas6402
Жыл бұрын
Sir can you tell me who edited your video.
@MarcosGetsCreative
2 жыл бұрын
Thenkyu mannnnnn
@onlyonewhyphy
2 жыл бұрын
Now, can you do 5 tips to stop your chest drastically overshadowing everything else you do? For some reason any time I've trained, my chest is instant and bigger then I'd like. Yes, muscle, no flab.
@kartikbhatia9042
2 жыл бұрын
check gyno
@onlyonewhyphy
2 жыл бұрын
@@kartikbhatia9042 k ta much
@josearias5102
2 жыл бұрын
The rule of thumb, is that in order to develop a symmetric body you should concentrate on the “big 5” exercises for men: Pull-ups, Bench Press, Military Shoulder Presses, Deadlifts, and the good old weighted squats”. These work the vast majority of large muscles in your body and will add muscle mass in the right places. Now, for the upper body specifically, if you are doing bench press and rows, change it for bench press and pull-ups. In order to have a symmetrical upper body, you should pull (pull-up) more than you push (bench presses), and while rowing will help with overall back depth, in term of width rowing is not going to cut it. So make sure to start incorporating pull/ups, chin/ups, neutral grip pull-ups in a ratio of 2:1 against bench presses to start adding symmetry to your upper body. Hope this helps.
@onlyonewhyphy
2 жыл бұрын
@@josearias5102 thanks man, I feel I always have done this, but the chest area always seems to run away with itself, to levels I'd rather it didn't. It's like everything I do triggers my pecks, but your advice is solid. Thanks This time, I'm focusing on calisthenics. Something I've never focused entirely on, before.
@samcutts6303
2 жыл бұрын
Hi there, I've got a question that I can't find an answer too, I work 6 12 hour night shifts a week, is it still possible to build muscle? If so is it going to be any harder? I go to the gym on my midnight break.
@luftwaffles274
2 жыл бұрын
eat and sleep enough, workout at least 4x a week for minimum 30 min.. i worked night shifts before and this is what i did..
@samcutts6303
2 жыл бұрын
@@luftwaffles274 thankyou for the advice
@09764312468
2 жыл бұрын
Although night shift work is not optimal for your sleep, as long as you get a proper 7.5 - 9 hours of decent sleep each day, you should be ok. Make sure you are training right and eating right, and you shouldn't have issues. How good is the quality of your sleep?
@samcutts6303
2 жыл бұрын
@@09764312468 honestly, it's poor and broken, barely manage 7 hours some days and it's also irregular. And at times I have to do 36 hours straight through. My diet has all the right things in, it's just the quantity I'm lacking. I'm loosing weight and gaining muscle, but I am a newbie and I know that's going to stop at some point.
@09764312468
2 жыл бұрын
@@samcutts6303 if you can find ways to get better sleep, pursue those options. Control all the variables you have the power to control, read other accounts of how people working nights have managed to improve their sleep. I know just off the top of my mind, meditation, make sure your sleeping quarters are very dark so you get deeper sleep, avoid going on your phone before you sleep aswell. All the best.
@RainStreet7129
2 жыл бұрын
How Arnold works out with Chest Growth and Muscle Gain. 💯
@user-gz4jx6uu5d
2 жыл бұрын
Increase intensityy dughhh
@blacklyfe5543
2 жыл бұрын
I know what my passion is
@The_x10
2 жыл бұрын
Another one🤙🏾
@sdabuat6213
2 жыл бұрын
He said that beginner needs only once a week for one muscle at the time, but what if i am beginner and i want to start every other day maybe 3-4 times per week,
@SauravNrai
2 жыл бұрын
Good to see Bollywood opening
@1974dodgecharger
2 жыл бұрын
This is the guy you wanna work out with
@Kiharu_Sunzuko
2 жыл бұрын
Meanwhile I’m a skinny lightweight person. LOL but I gotta get to grinding, all I really want is a little strength and stamina.
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