Chest and Triceps workout for Beginners

This is probably one of the most requested topic you guys want me to blog about. SOOOOO yes! Today I'll be sharing with you guys my workout routine at the gym.

However, I would like you guys to know some things.

I'm not majoring in body and sports science so i'm definitely not an expert in this area, however I'll try my best to guide you guys with the proper info!
Secondly, if you're really skinny like me and wants to desperately built up muscle mass, do know that purely gymming alone won't help you bulk up! You need to eat a lot! LIKE A WHOLE LOT. I can have a foot long subway with an addition of 4 meals on my gym days.  In case you're curious, here's my most common diet on an average day.

Breakfast - 4 hard boiled eggs, without the yolk. The yolk is high in cholesterol so I'm not recommending everyone to have 4 a day lol.

After gym (before lunch) - A 6inch subway melt (bacon, ham & turkey) + protein shake

Lunch
- The normal lunch that I have, with an extra bowl of rice!

Teabreak - I'll either have bread or some nutritional bars
Dinner - The normal dinner that I usually have

Supper - Nasi lemak or something along that line.

SOOOO for those who thinks that I'm not eating a lot, you're sooo wrong lolol. I think that most of you would be fat pigs now if you were eat as much as me. Main point is, you have to eat a whole lot! But make sure you're eating healthy too! You don't want your diet now to affect your lifestyle and health in the future! You're gymming and working out to have a nicer body and be healthy, not make it worst!

Here's a pic of me to ensure that you're not drifting away from what i'm saying LOL. 

BUT MOVING ON, another way to seriously build muscle mass and bulk up is to always increase the weight of the weights between sets. For example if I'm gonna do the bench press  my warmup set would be 15kg,  first set would be 17.5kg, second set would be 18.5kg and the 3rd set would be 20kg.  By increasing the weight, it'll help to maximize your muscle gain.

But how do you know if a weight is the " correct " one for you? 

You only want to use weights that are heavy enough to allow you to do the recommend number of reps so for example
  • If you're supposed to do 5-to-10 reps on a set and you can do more than 10 reps then that does not count as a set because the weight you picked was too light and vice versa…
  • If you can't do more than 5 reps then that means the weight is too heavy so you need to either use lighter weights. The recommended number of reps should be >6 but <12
However, you don't want to use weights that are TOO HEAVY because…You'll just end up using bad technique and you'll end up working the weight instead of actually working your muscles and…
If you use weights that are TOO LIGHT then you will not be using enough intensity to build any muscle


I hope you see where i'm going right? I REALLY REALLY HOPE YOU DO LOL CAUSE I'M GONNA SHARE WITH YOU MY WORKOUT ROUTINE!!! (I'm only gonna share my chest and tricep routine for now as I don't want this post to be too lengthy, i'll do the other body parts another time).

Please leave a comment on this blogpost if you feel that I've left anything out or if you would like to know more. 

Chest Workout
 Firstly, it's the bench press!!!(shown above)

In the gym, you'll normally see variations for the bench press  One of them has a support (cables) to assist you in case you're unable to lift the weights up and the other is more " free ", like the one shown above.

The benchpress is pretty much the primary chest and upper body exercise, often referred to as the " upper body squat. " Many people are not using this form of exercise in a good way because they let their ego get to their head ... like...

" OH! I wanna act like i'm really strong in the gym so I should get the weight as heavy as possible and lift it up in any possible way without caring about the proper form. "

THIS IS REALLY ONE OF THE MOST COMMON x KILLER MISTAKE EVER !!

I swear I used to let my ego go over my head cause I didn't wanna look weak in front of the other people in the gym. So i'll normally make the weights really heavy and neglect the proper form and way to do the benchpress. PLEASE, NEVER COMMIT THIS MISTAKE.

Good form in benchpress - Back on the bench, legs on the floor, no weird twisting, arching and jerking (if you jerk and twist around when you're gymming, you may injure yourself.)

Some tips to a good bench press: Keep your shoulders flat on the bench, stick your chest out, and keep your elbows back, don't let them come forward. Think of your arms as hooks and start the movement with your chest muscles (imagine that you're using your chest to push and pull the bar).

You have to make sure that you make a conscious effort to feel that your chest is working out. If you feel that you're working on the triceps or arms more than the chest, this usually indicates that there's a problem with your form or your mind-muscle connection.The way to fix this is first, you need to understand where you should feel it, and start by using a light weight, work on your form until your feel it more on the chest. Once you're done, then you can go about to make the conscious effort in mentally feel the chest work!

Other information - I normally do 4 sets of this, 1 warm up set and 3 proper workout sets. PLEASE rest between the sets, but not too long as you don't want your muscles to laze around @@ The flat bench press is for your primary chest muscles whereas the inclines bench press is for your upper chest muscles. Please remember that you need to work on both and not only on one of the muscle sections!

Normally after the bench press I'll feel that it's not enough so I'll move on the flat + inclined dumbbell presses! (shown above)
After the above workouts, I'll move on the the dumbbell flyes! It is actually one of the better exercises that gives your muscles a good stretch. Your muscles are " trapped " in a layer of connective tissue which can restrict their growth potential and stretching this tissue will give more " space " for your muscle to fill out.
 I'll then move on 3-4 sets of the dumbbell pullovers.
and the last of the chest workout! DIPS! Make sure that you go as long as possible and make sure that your angle is sort of like a 90degree "edge". Refer to the pic above :)

One thing about the dips is that it also works on your triceps so normally I would do both the chest and triceps together on the same day.


Triceps
 Sooooo after the dips, I'll proceed to do this thing shown above, called the triceps pullover I think. Basically you need to isolate your triceps and work it out. You can either use the barbell or dumbbell for this :)
LAST BUT NOT LEAST YAY! It's the cables pulldown. Basically you need to keep your triceps to your body at all times and isolate it as you pull down the cable. MAKE SURE THAT YOU'RE ONLY USING YOUR TRICEPS, do not move your shoulder or any other body parts as you do this!

AND TADAH! You're done with your first day of workout, which will take around 1hour15mins to 1hour45mins!!

I hope you guys actually learn something from this post @@ Otherwise I'll feel like my research and work done to type this out is gone to naught hahaha.

And in case you're missing me again, I shall clear the photos from the easter collection.


Okay byee! I'll try to make some time for the next workout post ;)

4 comments:

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