Optimal Pectoral Size Training
There are different strategies for training pectorals depending on if your goal is size, strength, or a combination of both. In general, the muscles in the upper body recover more quickly, meaning that you can/should train those lifts more frequently. The pectorals benefit from exercises that push wider ranges of motion - which is why the barbell bench press isn’t the ideal exercise for increasing pec size. Paused reps, “squeezing,” and slow, deliberate movement are key. Inclines and variations are also important to target all of the pectoral muscle fibers. Be sure to include horizontal presses, vertical presses from below, and the incline fly.
Paused Reps In Your Training
Pauses in reps can be very useful for building muscle mass and practicing strict form, especially when doing higher reps or exercises where you tend to zone out or speed through. Pauses at the bottom of each rep helps keep you aware of your form as well as letting your muscles re-engage for the second part of the lift. Pause reps can be a great way to add more difficulty to your workouts, but it’s best to assess each lift to see if it will be beneficial.
The Overlooked Role of the Calf Muscles in the Squat
We rarely appreciate the role of the calf muscles when training for strength. The reality is that the calves have a huge impact on our squat form and depth, and certain kinds of calf training will improve our squats.