Post by Greentea on Jan 1, 2005 7:48:18 GMT -5
I refer to "the thinking muscle" 26/12 ultimatesg . i wish yo give some idea about what i think about that question . the below in "bold" is the QnA by ultimate.
Q) I love to do bench press. My chest muscles looked very unbalanced, specifically, it is very bottom
heavy, how should I train to reshape my chest?
A) First, start doing bench press with bar lower to almost near your neck. This will activate your upper chest
(pectoral minor) more than your lower chest (pectoral major). Add Incline dumbell press to your routine. As for the
last exercise, try decline flyes with dumbell, it will shape the lower outer chest to complete the whole routine to give
your chest a nice "square" shape in 1-2 month. Once or twice a week, perform 2-3 sets to failure per exercise will be
sufficient.
fitmania:
you can't shape your muscle , the "shape" of your muscle is genetic causes . to build up mass is the only way to "shape" up your muscle . why use dumbbell went it doesnt allow maximum overload ? try dips and deline dumbbell press or preexhuat decline fly with decline dumbbell press to improve your lower chest .
Q) What is the best way to train for mass?
A) Do abbreviated workouts that contains no more than 6 exercises per workout. Each workout must not exceed 45
minutes. Limit your number of work sets (excluding warm up set) to not more than 3 sets. Select compound
movements (those you have handle heavy weights). Train 3-4 days a week only. Whenever you feel overtrained, cut
back to 2 work sets per exercises. Eat 6 small meals daily divided into 50-75g carbo and 30g protein per meal. Sleep
7-8 hours nightly. A list of good compound movements are Bench Press, Squat, Incline Dumbell Press, Behind Neck
Press, Chin up, Lats Pull Down, Cable Row, Barbell Curl, Lying Tricep Extension, Calve Raise, Lying Leg Curl.
Choose one exercise for each body part and train many body parts as possible especially the big muscles like chest,
back and legs.
45mins per workout is a layman term to prevent overtraining . there are many factors influencing the timing of training before cortisol level increase and testorone decrease .so we shouldnt set a timing for how long we should exercise , because newbie will tend to rush thru the workout , which is not good . 9 sets for big muscle parts and 6 sets maxi for small muscle part .each repeition should be in control movement , before starting any exercise , ask for the instructor to help to see the form of execrse before execute it . the amount of carbohydrates and protein varies from person to person , don't standardise the amount to be eaten , wat if the boy weight 100kg ? when feel overtrained , don't bother to workout anymore , take a week break and supply with proper nutrients .
Q) I love to do bench press. My chest muscles looked very unbalanced, specifically, it is very bottom
heavy, how should I train to reshape my chest?
A) First, start doing bench press with bar lower to almost near your neck. This will activate your upper chest
(pectoral minor) more than your lower chest (pectoral major). Add Incline dumbell press to your routine. As for the
last exercise, try decline flyes with dumbell, it will shape the lower outer chest to complete the whole routine to give
your chest a nice "square" shape in 1-2 month. Once or twice a week, perform 2-3 sets to failure per exercise will be
sufficient.
fitmania:
you can't shape your muscle , the "shape" of your muscle is genetic causes . to build up mass is the only way to "shape" up your muscle . why use dumbbell went it doesnt allow maximum overload ? try dips and deline dumbbell press or preexhuat decline fly with decline dumbbell press to improve your lower chest .
Q) What is the best way to train for mass?
A) Do abbreviated workouts that contains no more than 6 exercises per workout. Each workout must not exceed 45
minutes. Limit your number of work sets (excluding warm up set) to not more than 3 sets. Select compound
movements (those you have handle heavy weights). Train 3-4 days a week only. Whenever you feel overtrained, cut
back to 2 work sets per exercises. Eat 6 small meals daily divided into 50-75g carbo and 30g protein per meal. Sleep
7-8 hours nightly. A list of good compound movements are Bench Press, Squat, Incline Dumbell Press, Behind Neck
Press, Chin up, Lats Pull Down, Cable Row, Barbell Curl, Lying Tricep Extension, Calve Raise, Lying Leg Curl.
Choose one exercise for each body part and train many body parts as possible especially the big muscles like chest,
back and legs.
45mins per workout is a layman term to prevent overtraining . there are many factors influencing the timing of training before cortisol level increase and testorone decrease .so we shouldnt set a timing for how long we should exercise , because newbie will tend to rush thru the workout , which is not good . 9 sets for big muscle parts and 6 sets maxi for small muscle part .each repeition should be in control movement , before starting any exercise , ask for the instructor to help to see the form of execrse before execute it . the amount of carbohydrates and protein varies from person to person , don't standardise the amount to be eaten , wat if the boy weight 100kg ? when feel overtrained , don't bother to workout anymore , take a week break and supply with proper nutrients .
