Men with this huge part will definitely blush when seeing the opposite sex

Want to have big pectoral muscles? Do you know how to build chest muscles? What is a reasonable plan for muscle gain?

1. Practice only twice a week.

2. Focus on using large-scale training movements that can stimulate multiple muscle groups at the same time.

3. Keep your training plan simple.

4. Aim for strength growth.

Here is the training program I designed that works wonders for most bodybuilders.

Training Session 1

Training parts training action groups

Thigh Barbell Squat 310A

Chest Bench Press 36A

Back weight pull-down 36B

Calf weighted calf raise 315B

Abdominal Sit-ups 312B

Training Session 2

Training parts training action groups

Thigh Leg Press 215A

Back curl deadlift 36A

Shoulder Barbell Press 36A

Upper back curl barbell row 38B

Biceps Barbell Curl 36B

A: It means two warm-up sets are arranged before the exercise, each set has 8 times, which are 50% and 85% of the weight of the main set respectively.

B: It means a warm-up set is arranged before, which is done 8 times, and the weight is about 70% of the formal set.

Note that there should be at least two days between training sessions. For example, they could be scheduled on Mondays and Thursdays. This training plan only has five exercises per training session, and all of them are optimal for building muscle. You may ask, why are there no exercises for training the triceps? This is because the triceps have been strongly stimulated in the heavy bench press and upright press.

This training program is not specifically for beginners. It is extremely effective for anyone who wants to further increase muscle mass. If you're not satisfied with the frustrating progress that conventional training brings, try this program for a few months starting now. I guarantee the rewards will be huge. Your muscles will grow faster, you'll be more satisfied with your workouts, and you'll have more time to do other things you enjoy.

You'd better follow this plan strictly. If you add extra training sessions or replace compound movements with isolation movements, you will reduce the effectiveness of the entire program.

Why does it work?

When you realize that you only have a small amount of practice to do, it motivates you to cherish it, train harder, reach unprecedented intensity levels, and give your muscles a stronger stimulation.

Training only twice a week means you will have five days of recovery time. You will be on the right path of low frequency and high intensity, making the cycle of "stimulation, recovery, and growth" more effective.

Do three sets of each exercise using the same weight. , you don't have to go to failure on the first set, just give it your all on the last set. In other words, the last set of each exercise is the most intense set.

To ensure effectiveness, training should not be rushed. You should rest for at least 60-90 seconds between warm-up sets, 2 minutes between small muscle group training sets, and 3-4 minutes between large muscle group training sets.