Carefully crafted to perfect breast muscles
World Bodybuilding Championship: Gunter Schlekamp (US) In December last year, just before the coming season, I decided to take my physique to the next level and make a difference in the Ironman and Arnold bodybuilding competitions.
After rigorous inspection, I found that the muscle mass of the upper tibia was not large enough, and the lower and lower parts did not reach the level of squeezing forward.
If both the upper and lower jaws grow, the middle of the pectoral muscles must be further developed so that the entire black hair is more perfect.
To solve this problem, I made a big change in the chest training plan. Instead of using the three exercises that I used to do in the past, I changed the angle of movement and the angle of comprehensive stimulation from different directions.
After careful research, a training plan covering all the areas above was designed, and the number of training moves increased to six.
Exercise one: Asuka’s multi-function is the advantage of Asuka, it can provide the best warm-up for the chest, and it can also increase the outside of the chest muscles.
There are many changes in flying birds, such as sitting machine flying birds, flat dumbbell flying birds, slanting plate machines and slanting dumbbell flying birds, etc. I have tried them.
In addition, slightly changing the position of the elbow joint can stimulate different areas of the chest.
Focus on the middle of the pectoral muscle when the elbow is facing the body, and focus on the middle of the pectoral muscle when the elbow is extended.
I also use a special bird machine that allows the elbow joint to be larger, lifts heavier weights than when using only the outside of the pectoral muscles, and directly stimulates the upper jaw.
I first make a step-by-step light-weight sitting bird, 20 times per group.
In the relaxation phase of the action, it is helpful to let the handle gradually reach the farthest point.
Before leaving the machine, hold the handle with your hand and lean forward as far as possible to stretch the shoulders further.
After a short break, start a heavy dumbbell bird.
Pyramid weight gain, do 3 sets, the first 12?
15 times, 10 times in the second group, 6 times in the third group
8 times to exhaustion.
Because the weight is heavy, make sure that the movement is standardized and avoid sudden jerks.
Some athletes like to squeeze the handle or dumbbell together at the top for peak contraction. I prefer to use the principle of continuous tension. Never stay at the top for too long. This will promote retinal congestion.
Exercise 2: Slanting Machine Bench Press I use it to train my skirt.
The angle of the plate is adjusted to the top of the rod contact.
Due to the heavy weight used, I first did a warm-up, then pyramided weight gain, and did 3 sets of 12, 10 and 8 times, all exhausted.
The same law of continuous tension is also used, never stopping the lever in the dark or locking at the top.
The elbow joint remains bent at all times, and the entire group acts like a continuous movement.
Exercise 3: Sloping Plate Dumbbell or Machine Bench Press Afterwards, I do more swash plate bench press.
This season, I insist on doing this with dumbbells.
During the preparatory season, I did it on two machines where the handles could move independently.
Although there is no substitute for dumbbells on higher muscle masses, the machine has an advantage during the preparation period.
For example, in pushing the machine into the proper position, I don’t pressurize to consume more energy and risk injury.
When using dumbbells, I started with the warm-up group, and on the machine I went directly to the first large weight group to practice.
Do 3 sets of 10 in both cases?
Exercise 4: Downward Incline Bench Press There is currently a good machine to replace the barbell downward incline bench. It allows a person to sit straight, but can be pushed up at an oblique angle to prevent the liquid from rushing into the head and canBetter control of push angle.
In order to achieve extreme congestion, I increased the number of groups to 4 groups of 10?
12 times, using a shoulder-width grip.
Exercise 5: Flat dumbbells or machine bench presses are not in season. I finish training with flat dumbbell bench presses.
During the preparation period, I do bench press bench presses, using two handles that can move independently. This machine can isolate and stimulate the middle of the chest muscles, and it will not tear the shoulder muscles when lifting and using dumbbells to traindanger.
Do 4 sets of 10?12 times.
Exercise 6: Crossing the chest of the tensioner This is a penetrating action.
It is relatively important for muscle growth.
Muscle growth requires space, and contraction expands that space.
Gradually, the blood also reaches the distal end of the muscle fibers, which better provides energy to the muscles.
Do 3 sets of 10?
Conclusion This training plan enabled me to return to the top four in the Iron Man Professional Invitational and the top six in the Arnold Classic in February this year, and qualify for the 2000 Mr. Olympia.
To be sure, at this year’s Mr. Olympia you will see that I have a more perfect profile