This type of training requires perfect technique. “Fast on the concentric, slow on the eccentric” is the most effective way to build muscle. In bench press, the push up is the concentric, and lowering the bar to your chest is the eccentric. In pec flyes, bringing the arms together is the concentric, and lowering your arms to the sides is the eccentric.
Determine how much weight you should be lifting by experimenting with different weights until you find the one you can lift about 10 times before you have to stop. If you can only lift a weight 6 or so times, it’s too heavy. If you can lift it 15 times, it’s too light. Working with a trainer is a good idea if you’re a beginner. Make sure you don’t push yourself too hard, or you’ll risk injuring yourself.
If cardio is getting in the way of your lifting, switch your priorities and do weight training first, then cardio second.
Have someone spot you. If you’re lifting to failure (or the point where your muscles physically cannot support the lift), you absolutely need a spotter to catch the weight for you. Make sure that person is physically capable of catching whatever you might drop. Select a weight that you can lift at 7 to 10 times. Lie on a weight bench on your back. Grip the bar with hands slightly wider than shoulder-width apart. Lower the bar slowly until it touches your chest. Then return to the starting position. Repeat until you have completed this movement 5 to 7 times, or reached failure. Rest for a bit, then do 2 more sets. If you can perform 10 repetitions easily, add more weight.
Lie on your back and grasp a dumbbell or cable handle in each hand. Extend your arms straight up in front of you. Keep your arms extended and slowly lower your hands to either side of your body. Return to the starting position. Repeat for a total of 3 sets of 10 to 12 repetitions. Increase weight after you can perform 12 repetitions easily.
For instance, after doing 10 reps of the flat bench press, go immediately to dumbbell flyes and perform as many reps as you can. Or, follow the bench press with as many push-ups as you can do.
Perform at least 10 reps of the bench press or flyes. Immediately remove 10 pounds and perform the exercise to failure. Then, remove 10 pounds again and once more perform the exercise to failure.
Space your hands farther than shoulder-width apart, shoulder-width apart or close together. Place your feet on a bench and do decline push-ups, or place feet on the floor and hands on a bench for incline push-ups. Push yourself to failure for each set.
Hold yourself upright between the bars or chairs, then bend your elbows and lower your body until you feel a stretch in your chest. Return to the starting position and repeat. For added benefit, tie a weight plate around your waist or grasp a dumbbell between your ankles or knees while performing this exercise.
Eat a balanced diet of whole grains, protein (meat, fish, eggs, tofu, etc. ), fruits and veggies and fiber. Avoid sugary drinks and desserts, fast food, meat that is laden with nitrates and hormones, and salty snack foods.
If you are lean and want to gain muscle weight, increase portion sizes. If you have excess fat you’d like to lose, keep portion sizes under control. Eat a healthy meal an hour or so before working out. Go for healthy carbohydrates like quinoa, beans, or brown rice, paired with a light protein. Eat another meal after you work out to help your muscles repair and build up stronger.
