How much variance is it needed to build your chest?
The question of whether the bank press is sufficient for the development of the breast or not has been plagued lifters for generations.Even if I want to give a simple, definitive answer to the case, is the best thing I can do to say "maybe?"
The fact is that there is no magical combination of training sessions that give you the "missing piece" and unlimited growth potential.This is because your chest is not growing because you are a hanging, it grows because you put the muscle load.
So instead of asking or the standard, flat bench press is sufficient for the chest, let's ask in a different way.Apply Bank Printing Application of your breast costs to make them the most?
What is your focus?Strength or size?
The real question is not only if the movement itself is sufficient, but rather if the PECS arrive enough stimulus to promote muscle growth.To answer it, we will come to the two most important factors that determine the stimulus: intensity and volume.How do we influence these the way you build muscles?
We have touched the intensity and the volume in our last post about floor press versus Bench Press.To look at.
Intensity:
In its simplest form, the intensity refers to the weight used.And you can't talk about intensity without talking about the two most important types of muscle fibers.
Just like any other muscle in your body, Pectoralis Major consists of muscle fibers of type I and type II.To build your chest, we are usually busy with your type IIS.
Although type I (endurance fibers) is excellent for achieving strength wins, they don't really make much a difference in size.It is type II fibers in here. While type I fibers become stronger in response to stress, type II fibers become larger.
If the only thing you are interested is a larger breast (not necessarily a stronger), you focus on recruiting your type II fibers.
The thing is that your type II fibers only come into play when your type I fibers cannot handle the load of themselves.To exhaust type I fibers and forcing your type II fibers to participate in the game.
In this category, Barbell Bench Press is distinguished because it generally enables promises to use considerably more weight than any other free weight training.However, this is not without its warnings, as the load under the bench press is brought strongly from promises can vary from promises to promises.
For some driven with bone a lot of power development.Others more dependent on their triceps or front -delts.All these factors will remove by recruiting pec.de are also all elements in the right shape, so try to eliminate you.
This should not be seen as a reason not to bench, but rather a reason to record multiple breast -specific exercises that go beyond barbell bench press.
Tie:
Volume easily refers to the amount of work done by a muscle group.Some calculate this as total pounds (set x repetitions x pounds), while others easily calculate this as the total quantity that is performed.
But the volume also takes other factors into account.For example, the movement area (ROM) and the time under tension (tut) is both important factors to determine the volume.
This relates to the bench press, because lifters with a larger arch have a smaller rum, and therefore less tut.This smaller volume gives less stimulus for breast growth.However, this can be explained by performing multiple sets and/or repetitions.
However, the first thing we need is how much you have been abandoned!Without knowing the amount of bench press in your program, we simply cannot say with certainty.If you perform an incredibly large number of really difficult sets, it is difficult to say that you need itmerelyIntensity and volume.
However, the heavy taxes associated with the bench press are probably making it difficult to recover from these incredible volumes.
Don't get me wrong, the answer to this question depends on your specific body, recovery and experience as promises.It always comes back to the same balance law that has to reach any strength program: Balancing MRV (maximum recovery of volume) and MEV (minimum effective volume).
If you make too many sets of the bank, you will exceed your MRV faster than you would do with multiple accessories. The heavy loads of bench presses cause more fatigue with a faster speed than fewer intense accessories such as breast press or dumbbells.
By combining bench presses with other aid exercises, you still allow you to push pecs past their mev without going beyond the MRV result is a better breast development and the right improvement.Upper body accessories executed include:
- Slope bench prints (for more weight on upper pecs)
- Hold
- Borstpers
The absorption of auxiliary exercises will also make lifters that do not have breast development to insulate the breast itself instead of triceps or shoulders.So although yes, Bench Press can be available to be "enough" for breast development, Bench Press is only probably far from optimal.
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