See the 6 secrets for building an attractive and strong chest. Follow this and you shall have an impressive-looking upper body.
Increasing the strength in your chest muscles will result in improving the strength of your back muscles as well. The chest includes some of the largest muscle groups in the upper body. That means that working your chest will burn a lot of calories, so you can lose weight and gain or maintain muscle mass at the same time.
But sometimes, people tend to look at those benefits as a second thought. For some, the reason to do chest workouts is very simple: to build an attractive and strong chest. No shame in wanting to look better than what you currently feel.
There are many chest workouts online for someone to try something new. There are also different ways to train, you can split your workouts, do full-body workouts, and can even force muscle growth in that area.
Turns out that lifting more does not exactly mean more hypertrophy. In fact, there are certain instances that lifting more weight or doing more reps might not help your muscles grow as fast as they can. This falls within the junk volume weight training idea, but there is so much more than that that you might be aware of.
These 6 secrets for building an attractive and strong chest were shared by Wanhee Kim, a fitness enthusiast who shares his personal growth and tips for getting fitter and healthier on his YouTube channel.
The 6 Secrets for Building an Attractive and Strong Chest
These 6 secrets for building an attractive and strong chest can be helpful for both beginners and advanced lifters. Bottom line, if you are struggling to have a bigger chest despite training regularly, these tips can help you.
Here are the 6 secrets for building an attractive and strong chest according to Wanhee Kim.
- Focus on the upper chest
- Stop with fancy machines
- Do bodyweight training
- Focus on the shoulders
- Fix your posture
- Get lean enough
To fully understand exactly why these tips will help you achieve a great-looking upper body and chest, see the entire video below.
How Heavy Should You Lift When Training for Muscle Growth?
When training for muscle growth (hypertrophy), the weight you lift, often referred to as the training load or intensity, is an important factor to consider. Here are some guidelines to help determine how heavy you should lift:
Use a weight that challenges you: To promote muscle growth, it’s important to use a weight that challenges your muscles. This means selecting a weight that allows you to complete the desired number of repetitions within the hypertrophy rep range (generally 8 to 12 reps) with proper form, while also feeling challenging towards the end of each set.
Choose a weight that elicits fatigue: The weight you select should cause fatigue in the target muscles by the end of each set. You should feel a sense of muscular burn or fatigue during the final few reps, indicating that the weight is appropriately challenging.
Progressive overload: To continue building muscle, it’s crucial to gradually increase the demands on your muscles over time. This can be achieved through progressive overload, which involves gradually increasing the weight you lift as your muscles adapt and grow stronger. Aim to progressively increase the weight as you become more comfortable with a certain weight range to continue stimulating muscle growth.
Form and technique: While it’s important to challenge yourself with heavier weights, it’s equally important to prioritize proper form and technique. Lifting weights that are too heavy and compromise your form can increase the risk of injury and reduce the effectiveness of the exercise. Focus on maintaining good form throughout each repetition, even when using challenging weights.
Individual capabilities: The appropriate weight will vary depending on your individual capabilities, strength level, and experience. What may be heavy for one person might be light for another. It’s important to listen to your body and select weights that are appropriate for your current fitness level.
Variation in training: Incorporating a variety of rep ranges and training modalities can be beneficial for overall muscle development. While the hypertrophy rep range (8-12 reps) is commonly associated with muscle growth, including both higher rep ranges (12-15+) and lower rep ranges (6-8) in your training can provide different stimuli and promote well-rounded muscle development.
Remember, finding the right weight is a process of trial and error. Start with a weight that challenges you within the recommended rep range, and adjust as needed based on your individual capabilities and progression. Consulting with a fitness professional or personal trainer can also provide guidance and help you determine the appropriate weight selection for your specific goals and needs.