The bigger the man's place, the more secure his wife feels.

I don’t know if you have noticed that when people describe Wei Yan’s masculinity or superior strength, they often associate it with a broad and thick chest: broad-minded, broad-minded, ambitious, holding one’s head high... and so on. Even when sculpting a bust of an important figure, in addition to the head, a thick chest must be highlighted. Well-developed and beautiful pectoral muscles are indeed a man’s trademark.

To develop your pectoral muscles, your primary concern is not how much weight you can lift or how many exercises you include in your training program. The key is to use the proper equipment and correct technique.

There are five steps to developing chest muscles

Step 1: Correctly estimate your current level. Are you a beginner with no training experience? Do you have some practical experience but need further improvement? Trainers at any level should always review their gains and losses in training so that they can adjust their training plans in a timely manner.

Step 2: Choose exercise movements. What you need to do in this step is to choose the appropriate movements to shape your chest muscles. The types of exercise movements can be divided into bar, dumbbell (free weight) exercises, machine exercises, puller exercises and bodyweight exercises. Each category has many specific exercise movements. You can first choose one from each of the above four exercises and use these four exercises to form your training plan.

It's best to include (at least) two types of presses in your program (bar, dumbbell bench press, or machine chest press), each performed at a different angle. For example, if you do the flat barbell bench press first, it would be best to do other exercises using incline or decline next. This principle also applies to movements such as flyes. If you want to develop full and bulging pectoral muscles, the basic principle to follow is: master a moderate training frequency and stimulate the chest muscles from different angles.

Due to the unique physiological structure of the chest, effective training must include exercises that can train the upper, middle and lower parts of the chest muscles. It's not difficult to achieve this goal. All you have to do is train two basic chest exercises - the bench press and the fly - from different angles.

Step 3: Determine the number of sets and repetitions of the exercise. Regardless of the level of the practitioner, the total number of sets of each chest training should generally be controlled within the range of 10-14 sets. Your goal is to keep the intensity high with each set and to reach failure with each set. The definition of "exhaustion" here is the inability to complete one more movement while maintaining the correct movement standards.

The number of repetitions per set plays a key role in any training program. The optimal number of repetitions for bodybuilding training is 6-12. Heavier weights correspond to fewer reps (6-8 times), which helps increase muscle volume; lighter weights correspond to more reps (10-12 times), which helps improve the shape of muscle details.

In addition, be careful not to rest too long between sets. If you rest too long, your muscles will cool down and lose their optimal working condition. If you rest for 30 seconds, you can start the next set of exercises, don't wait until 40 seconds. The maximum rest time between sets is two minutes.

The interval between training the same muscle should be 5-7 days, so that the muscle can fully recover and produce "super recovery".

Step 4: Use the pyramid weight gain rule. This training method can effectively stimulate deep muscle fibers. The method is to start with light weight and high repetitions, and gradually increase the weight and reduce the repetitions in each set. This actually acts as a gradual warm-up, and the pyramid principle helps to consolidate movement techniques and develop the ability to balance and control weight. With the weight pyramid as a safeguard, you can more effectively reach deep failure on the last heavy set.

Step 5: Update the training plan in a timely manner. In order to ensure that the training plan has the desired long-term effect, new content should be added to the training plan from time to time.