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Perfect Science-Based Chest Workout For Muscle Mass

Get your chest strong and bigger.

Check out this perfect science-based chest workout for muscle mass brought to you by Alain Gonzalez.

Coach Alain Gonzalez is an author, personal trainer and YouTuber with over half a million subscribers. He often comes up with the exercise selection for specific muscle groups on his page titled Muscle Monsters.

And yes, we need to say upfront that there is not such a thing like the “perfect workout.” To be bluntly honest, what works for one person might not work for another because so many different variables come into play when it comes to exercising – genetics, injuries, predisposition, personal taste, nutrition, age, recovery and more.

We also know that BOXROX itself already wrote a couple of articles named the “perfect chest workout” in two different stances (you can find them here and also here). And they are different from the one you are about to see below. Perhaps that is the beauty of fitness, as there is not a “one size fits all” approach, you can see what other successful people are doing, copy them and adapt to your needs. The most important thing is to be consistent with your tactics to reach the goals you want.

Sam-Dancer-Chest-Muscles Chest Finisher ExercisesSource: Deposit photos / CrossFit Inc

This perfect chest workout for muscle mass was designed with scientific studies as a base for which exercises to choose from. Check it out.

Perfect Science-Based Chest Workout For Muscle Mass

Let’s not beat around the bush here, what exactly is this perfect science-based chest workout for muscle mass from coach Alain Gonzales?

He came up with two variations since you should be training your chest at least twice a week if you want your pecs to grow bigger and stronger. Here are the workouts for day 1 and day 2 with different focuses according to science.

Chest Day 1 – Strength

  • Barbell bench press – 5 sets of 5 reps
  • Incline barbell bench press – 3 sets of 6-8 reps
  • Weighted dips – 3 sets of 8 reps

Chest Day 2 – Hypertrophy

  •  Barbell bench press – 3 sets of 8-10 reps
  • Low to high cable flyes – 3 sets of 8-10 reps
  • Decline dumbbell bench press – 3 sets of 10-12 reps

To fully understand why these exercises were chosen and how to perform them correctly, click on the video below.

The key to any progress in strength training programs is progressive overload. Progressive overload is a fundamental principle of exercise training that involves gradually increasing the stress placed on the body during exercise over time. The idea is that in order to make progress and achieve better fitness and strength, you need to challenge your body by gradually increasing the difficulty of what you are lifting.

By progressively increasing the load on your muscles, you force them to adapt to the increased demand, which leads to improved strength and endurance. This principle applies to any form of exercise, whether you’re lifting weights, running, or doing bodyweight exercises like push-ups or squats.

However, it’s important to progress gradually and safely and to give your body time to recover between workouts. If you increase the weight or intensity too quickly, you risk injuring yourself or experiencing burnout. A well-designed exercise program should take into account the principles of progressive overload to help you achieve your fitness goals safely and effectively.

Learn 5 Different Ways to Apply Progressive Overload to Your Training Now

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Killer Chest Exercises Without a Bench Muscular Chest Without the Bench Press How to Get Great Six Pack Abs in 22 DaysSource: Calibra / Pixabay

How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.

Here are some general guidelines for how often to work out based on your fitness goals:

  1. For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
  2. For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
  3. For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
  4. For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.

Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.

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