4 new techniques for hypertrophy

To know how to get chest It is the desire of countless men who practice bodybuilding. As it is one of the most visible muscles of all, the region, when well defined and hypertrophied, usually attracts aesthetic attention. But, just like any other part of the body, strengthening your chest is important to maintain muscular balance. Therefore, something essential for women too.

This way, there is usually no shortage of desire and commitment to discover how to gain breasts. And the problem is often exactly that. In the quest to hypertrophy the region as much as possible, some tend to exaggerate the volume and intensity of chest training. Exposing yourself to the risk of injury and failing to properly work other muscles in the body.

Therefore, with the help of trainer and sports advisor, Leandro Twin, we have separated four simple and efficient techniques for you to discover, once and for all, how to gain chest at the gym. Check out:

How to get chest

1. Prioritize the chest, but don’t abandon the rest. According to Twin, a good alternative is to train your chest twice a week, while you only train the rest once.

2. Use pre-exhaust. “Many people fail the triceps or shoulder before the pectoral in a bench press and this makes the growth of this region very difficult. One technique you can use is pre-exhaustion, that is, you don’t start your training with a bench press or with bar, as 99% of people do, and yes, a peck deck in the first exercise. This way, you tire your chest and, when you move on to the bench press, it will fatigue sooner, which is ideal in this scenario”, he explains.

3. Other advanced techniques are also welcome. “Don’t stop there with advanced techniques, always try adding a drop-set, a rest ‘n’ pause or an FST-7”, recommends the trainer. For this, the ideal is that you seek guidance from the gym teacher, to that he includes the best strategy in his training periodization.

4. Train all portions of the chest. “You don’t need to train upper, lower and medial in every workout, you can – since you’re dividing your training into more times per week – train on one day with an upper, lower and medial focus. But, never stop working the three portions”, concludes Twin.