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Build Bigger Pecs – Why You Need To Do Supersets As Part Of Your Chest Workout Routine

If like many gym users, you’ve been cranking out the sets of dumbbell presses, bench presses and so on, you will have got some results, increased some lean mass on your chest and increased your strength.  You may wonder how you could vary the way you perform these chest exercises.  Including some supersets into your workouts will definitely mix things up a bit.

When you perform two consecutive sets that work the same muscle group, with no rest in between and using different exercises… that is a superset. This method of training, further stresses the muscle when compared to a normal set.  Immediately beginning a second set of exercises after the completion of your first working set, will further stimulate the muscle fibers and will call upon more of them to contract during the second set. This will essentially lead to gains in muscle mass.

Chest muscle growth can really slow down or even stop, if you hit a plateau in your training. Standard sets of exercises where you perform a set, then rest, then perform another set can become predictable very quickly. In this scenario your chest muscles have adapted to the stimulus put on them but are now in a comfort zone.

You need to get your muscles out of that comfort zone to progress and increase muscle mass on your pecs. The best chest workout routine that can help in this aspect is one that includes supersets – don’t let the pecs rest and immediately hit them again with another exercise. Yes, your chest muscles will ache more afterwards, but that is good because your pecs will repair, adapt and grow.

Try this superset as part of a chest workout routine for mass:

First Set – Dumbbell Flyes

This will pre-exhaust the pecs, isolating them during the whole range of motion.

Using a flat bench, lie down and with dumbbells in your hands, hold them directly over the centre of your pecs. From this initial position, keep your elbows bent and bring your arms downwards until the elbows are more or less in line with your chest. Allow a nice deep stretch of the pecs and then slowly move the dumbbells back together to the initial position,  keepng your elbows bent at all times.

Do several reps maintaining proper form throughout.

Immediately start the second set…

Second Set – Barbell Press on Incline Bench

Make sure the angle of the bench is 45-60 degrees. With an overhand grip, grab the bar, breathe in and slowly lower the bar until it touches the sternum, then press the bar upwards semi-explosively. Exhale while doing this.

Do as many repetitions as possible.

You’ll need to rest a good couple of minutes and then repeat the superset.

3-4 sets of these should be plenty.

Note: Increase the weight each time and decrease the reps as you go. Alternatively you could start with heavier weights and lighten the load for each subsequent set, but increase the reps instead.

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The Effects of BCAA

Branched chain amino acids have been proven to be beneficial for muscle growth and the building up of body bulk. A greater part of the benefits brought about by this form of amino acid is because of the fact  that it can be absorbed by the muscle cells directly. There is no need for it to pass through the digestive system and the bloodstream. It can go straight to the muscle cells that need them. That is why it is recommended that you take BCAA supplements before and after a heavy weight training workout when the muscles are hard at work. The BCAA that you intake can be used by the muscle cells right away.

Initially it was believed that the use of BCAA is perfectly safe and that it has no ill effects on the body, but  like with any food supplement there is always the possibility of side effects. Plus the fact that everyone is not the same and we all might have different reactions to the supplement. Further research and reports of people who have been using BCAAs have confirmed that its use does bring in some side effects.

For some people the use of BCAA can cause to feel fatigue and some have reported loss in body coordination. These effects are the reason why it is not advised that people use BCAAs before an activity like driving where coordination is required. People who are suffering from particular diseases are not advised to take BCAA. Patients who suffer from Lou Gehrig’s disease or amyotrophic lateral sclerosis can suffer from lung failure if BCAA is ingested into their body. These are just some of the known BCAA side effects.

You can also check on my other health and fitness articles. I have written articles on the proper way of losing body fat and some Zerona reviews.

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The NordicTrack Commercial 1500 Treadmill Versus The NordicTrack X7i

Perhaps you have already heard about the NordicTrack X7i and all of the great features it has. However, you may not have heard yet about the NordicTrack Commercial 1500 Treadmill which is something that is very comparable – if not better.

So, what exactly makes the NordicTrack Commercial 1500 Treadmill a better choice? Come and take a look at the features it can offer and you can decide for themselves which one suits your fancy more and which one you would be more likely to purchase.
Here are the features it can boast having:

• It can be used with the iFit Live program.

The iFit program is a breakthrough in the world of exercise. With it, people can go online, monitor their workout progress, set up workout goals, download the latest workout programs from the best fitness trainers out there, and even go head to head against their friends in races.

• It has a built in 24 workout programs.

These programs can help you target different areas of your body and reach different fitness levels and goals which is very convenient.

• It has the QuadFlex Shock Absorption Deck that is liked by many people.

This great system effectively cushions your body so that you will not have to experience the full brunt of the high impact workout you would be engaging in on this machine.   While most machines have features like this, NordicTrack does an excellent job with theirs.

• It has a 3 % decline.

This is wonderful since with this unique feature, you can get an even more intense workout as compared to other treadmills.

• It has a 3.2 HP Continuous Duty Motor which is hardworking.
• It has the Intermix Acoustic Sound System.
• It has an 8” cooling fan.
• Its warranty terms are good.
Nordic Track X7i

Need to know more? Then you should click here for more information.

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