Many articles have been written about the woes of overtraining. Lots of authors like to wax philosophical to those people without the heart to train like madmen for hours per day in pursuit of a larger and thicker body. It’s true that many bodybuilders can’t keep up with the demands in terms of diet and recovery that are needed to train using high volume. It’s also true that many lifters are just plain lazy, and are quite attracted to the prospect of only training 25 minutes, three times per week. Whatever the cause, high-intensity, low volume training has its fan base. This article isn’t for those readers. Instead, we’re going to take a look at high-volume, high intensity training used by bodybuilders seeking to add muscle with a lot of times and hard work in the gym. ...

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Pectoral training can be a very confusing ting, given the wide variety of exercises and routines out there. Here is a breakdown of the seven most effective exercises for building and shaping the pectorals. Other movements should be used occasionally, but these seven movements should be the cornerstone for your mass building chest routine. Incline Dumbbell Bench Press This is the granddaddy of all chest movements. Targeting the upper and middle pectorals while keeping the shoulders and triceps pumped, this exercise belongs in every chest routine, at least seven times every two months. Keep your rep range in the 7 to 12 area, and employ at least two warm-up sets to avoid injury. Flat Bench Press This movement is used most by bodybuilders, particularly in the beginning of their training. Many lifters evolve into powerlifters based upon their ...

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Ask any bodybuilder how he built up his chest, and your answer will vary. Some will credit heavy bench pressing. Others will cite the dumbbell work they enjoy. Some will point at the Hammer Strength machines. Others will tell you that some change to diet, sleep, or AAS patterns caused their positive change which resulted in their chest growth. Follow up your question with this one: “how important is feel when training the chest”? There is a very good chance that suddenly, the answers will become quite uniform. Nearly all bodybuilders agree that gains in pectoral muscle mass are a result of being able to “feel” the muscle being contracted. Most won’t answer that way, but when given that as an option, most will certainly choose it. Here are a few tips for ...

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If you’ve read any muscle magazine in the last ten years, you’ve probably noticed a trend when it comes to their chest training articles. They often detail workout routines which emphasize the upper pectorals. This is to be expected. After all, the upper chest is that thick shelf of muscle upon which the eyes land as one poses. Arnold Schwarzenegger could balance a full glass of water upon his upper pecs, and every bodybuilder since has emphasized incline movements as a means of developing this area. As a result, lower pecs are often neglected, and don’t receive a great deal of training attention from bodybuilders. Additionally, there are the logistical limitations. Most home gyms – including the Weider benches that we all started with in the garage or basement – possess both flat and incline bench ...

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Most bodybuilders are well aware of the importance of flat and incline bench presses. Some even discover dumbbell flyes before long. A small percentage learns of the benefits of pullovers. However, most don’t discover the benefits of low cable crossovers until years after they’ve started training. By then, the pectoral-deltoid tie-in is a weak area in many bodybuilders. Using this exercise early on ensures that this area never is a weakness; rather, a strength! Use the standard cable crossover station. However, instead of having the handles set up over your head, lower them down to the lowest peg, just a few inches off the ground. Then, complete the exercise in the standard motion. Grab a handle with each hand, with your body bent slightly forward and your feet shoulder-width apart, in a staggered ...

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