The Muscle Method: Strategies to Build Muscle, Gain Strength, and Stay Lean by Tim Palmiter

Author:Tim Palmiter [Palmiter, Tim]
Language: eng
Format: epub
Publisher: Tim Palmiter
Published: 2016-05-12T18:30:00+00:00

Other Great Exercises:

I like to think of the squat, bench and deadlift as the foundation of your training. They yield the fastest and most effective results. For this reason, they should be done first in your workout when you have the most energy. Afterwards you can move onto some of the other fantastic exercises below. They are grouped by the primary muscle involved in the motion. One underlying principle of lifting weights that I’d like to reiterate is that new stimulus causes growth. Mix up your training styles, reps, weights, speed, time under tension, volume, and exercise variations to maximize your results.

Chest:

Flat bench press is easily the king of chest exercises, but there are other important exercises to include in your training if you want a full and developed chest.

Incline bench press – This is a great one for building up your upper chest. Many lifters neglect their upper chest and it’s one of the most common lagging muscles. Incline benching will give your chest a balanced, aesthetic and developed look. Even if you just care about strength, the incline bench will help you. It hits your chest from a different angle and stimulates the growth of new muscle fibers. Decline bench can be good occasionally, but many people overdo it because they are slightly stronger on it. This perpetuates the common lagging upper chest conundrum further because the decline bench puts a greater focus on the lower chest. Don’t let your ego deprive you of an aesthetic and proportional chest.

Dips – Another great chest exercise is dips. They hit your chest and your triceps very well. It’s also a great movement to include to bring up your bench press. As you start to progress, begin doing weighted dips (by hanging weight off you using a weight belt). The more you do them, the easier they will get. You will be surprised how much weight you will start to add. Never sacrifice form though. Make sure you are going through the complete range of motion and getting a full contraction. Some guys will load up the plates on their belt and then only slightly bend their elbows. They are only cheating themselves.

Flys – There are many different variations of flys. Flys provide a different stimulus rather than a pressing motion and often help people gain a lot of muscle on their chest. They are an isolation exercise rather than a compound movement. You can do them with dumbbells or cables. They can be performed on an incline or a decline. I’d recommend starting with regular dumbbell flys on a flat bench and an incline bench. Make sure you retract your shoulders so they stay safe. As you bring the dumbbells down, stretch your chest muscles. When you bring them up together, squeeze them.

An awesome exercise for upper chest hypertrophy is doing cable flys starting at the bottom and bringing them up. You start with your hands down, about a foot from your sides. You hold the handles of the cables with your palms facing forward.

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