Chest workout by Kelechi Opara

My chest workout will shock you. You don't have to spend all day at the gym. Hard work with dumbbells will improve the shape, volume and relief of the pectoral muscles!

Author: Kelechi Opara

Each of us has a unique feature that everyone notices. The standard question for two-meter guys is: “How tall are you?”. The big guys are often interested in: “How much do you press, buddy?”. If we talk about me, then these are the pectoral muscles. “How did you manage to pump up such breasts?” Is the first thing they ask me when I go to the gym. Oh, if only I got one dollar every time I'm asked to talk about my chest workout.

So, let me share my secret. And absolutely free. This program affects all layers of the pectoral muscles. Don't expect favors. Here you need to either win or get out.

The fundamental principle of my training program is to use heavy basic exercises. By "heavy" I mean weights that are 85% of your 1-rep max. Thus, the number of repetitions varies, as a rule, from 5 to 8. The task of heavy approaches is to activate hypertrophy of myofibrils, i.e. an increase in the number of contractile proteins - actin and myosin. In contrast, sarcoplasmic hypertrophy is the growth of muscle cells by increasing the volume of the sarcoplasm.

I do high volume workouts from time to time, but I owe my chest muscles to hard exercises. It should be noted that my workouts are short. Dumbbells, blocks and own weight are used as weights. I work muscles from different angles.