How to build chest muscles at home: Fundamentals of Theory and Practice

Many people who started their studies in any kind of sports power, discovering that regular visits to the gym takes them a lot of personal time. Most important it is for those who have literally every second counts. It is because of this, they tend to go to the home training. Of course, that all beginners in this case may raise questions of how the organization of classes, and how to zoom in or to work out a particular muscle, for example, how to build pectoral muscles at home. It should be noted that in this case it is important to prepare for the process of training.

What you need to know?

Before you look for an answer to the question of how to effectively pump the chest, you need to learn as much about the process of weight training can be. For example, a novice in the "iron" the sport need to have an accurate idea of ​​how much exercise is permissible for a week, how many times you can load one or another area of ​​the body, what exercises to do to select how to recover after a workout, as well as what should be the food. Thus, answering the question of how to pump up the pectoral muscles at home, we can not say that a comprehensive approach is needed here. An integrated approach

Firstly, you first need to prepare the equipment for a home gym. If we are talking about a full-fledged pumping the chest, it is necessary to use such devices that allow to perform exercises that promote the growth of this part of the body. In other words, required rack, a bench with a backrest that can change the angle of tilt, neck, set of discs and dumbbells. Secondly, the need to use such exercises that will work through all areas of the breast. Thirdly, it is necessary to make a competent training program. Thus, an integrated approach to training, any athlete can to pump up the pectoral muscles at home and change the ratio of the volume of the individual parts.

How to change the shape of the breast?

Very often, from beginners to fitness can hear questions about how to pump up the upper part of the chest, because it often lags behind in the development of other areas of the pectoralis major muscle. To study this share pectoral muscles need to apply bench and free weights, when the angle of the bench is within 30 to 45 degrees values. For the overall development of the breast is recommended to use basic exercises, which include the bench press on a bench with a horizontal back. Adherence

In order to increase muscle implemented as quickly as possible, it is necessary to comply with hypertrophy of muscle tissue treatment, ie the time under load should be about 30-45 seconds, the number of repetitions - 8-12, rest time between working sets - 2-3 minutes . The total number of working sets per workout - no more than 10-12. Also, be aware that to give a precise answer to the question for the individual on how to pump up the pectoral muscles at home, can only be known when all the factors that affect the process and outcome of training (expertise, genetics, etc.).